The talk of the new release Good Calories, Bad Calories is certainly everywhere. So much to the point that I am almost irritated with myself for writing about it but still I have to talk about it because its just the stupidest thing I have ever read and whats worse is the trouble it can cause.
Here are the basic ideas of the book...
The 11 Critical Conclusions of Good Calories, Bad Calories:
1. Dietary fat, whether saturated or not, does not cause heart disease.
2. Carbohydrates do, because of their effect on the hormone insulin. The more easily-digestible and refined the carbohydrates and the more fructose they contain, the greater the effect on our health, weight, and well-being.
3. Sugars—sucrose (table sugar) and high fructose corn syrup specifically—are particularly harmful. The glucose in these sugars raises insulin levels; the fructose they contain overloads the liver.
4. Refined carbohydrates, starches, and sugars are also the most likely dietary causes of cancer, Alzheimer’s Disease, and the other common chronic diseases of modern times.
5. Obesity is a disorder of excess fat accumulation, not overeating and not sedentary behavior.
6. Consuming excess calories does not cause us to grow fatter any more than it causes a child to grow taller.
7. Exercise does not make us lose excess fat; it makes us hungry.
8. We get fat because of an imbalance—a disequilibrium—in the hormonal regulation of fat tissue and fat metabolism. More fat is stored in the fat tissue than is mobilized and used for fuel. We become leaner when the hormonal regulation of the fat tissue reverses this imbalance.
9. Insulin is the primary regulator of fat storage. When insulin levels are elevated, we stockpile calories as fat. When insulin levels fall, we release fat from our fat tissue and burn it for fuel.
10. By stimulating insulin secretion, carbohydrates make us fat and ultimately cause obesity. By driving fat accumulation, carbohydrates also increase hunger and decrease the amount of energy we expend in metabolism and physical activity.
11. The fewer carbohydrates we eat, the leaner we will be.
Let's Talk about this 1 by 1...
#1-Okay I will bite and I agree. Saturated Fat on its own does not cause heart disease. Still there are better fats to take in, but moving on.
#2-This is beyond ridiculous and I love how somehow all human have magically become insulin resistant out of nowhere. Also no studies show this.
#3-Insulin levels are raised by sugars period be it a banana or HFCS. Processed chemicals have never been a good thing but there is still not even scientific proof of a difference in HFCS other than a pretty meh study on soda.
#4-Um yeah no study for this
#5-WOW, amazing the the physics law of energy does not apply! Okay i want everyone right now to go out and eat pounds of steaks, no no guess what according to Gary here you can eat as many steaks as you want and never gain fat!
#6-Oh okay. Who wants to be the tester for me on this one. In fact I will personally donate to the peer watched study in which that we feed people 5000 calories a day in steak and see if they don't gain fat. Remember steak has no carbs and is loaded with saturated fat and thats okay.
#7-Another no brainer-no exercise does nothing to lose fat if you aren't in a deficit of energy. If you are stuffing your face you can move all you want but your right Gary nothing will happen. Now keep eating those steaks and not moving.
#8-We get fat because we don't move enough and stuff our faces.
#9-It isn't nearly that black and white, there are also more hormones in the body then insulin though you wouldn't think Gary thought so. And also did you just say that excess calories didn't cause gain Gary, well didn't ya?
#10-This is actually a contradiction in the same sentence. An increase of hunger in a receptor sense can only be brought on by an increase in internal temperature and metabolic activity. So really in this sentence he is saying that carbs raise your metabolism. Oh and its not your fault that you eat and don't move, its the carbs fault!
#11-You heard him, again calories have no relevance to weight gain or loss what so ever.
Man I missed the day of the low fat craze. I can't wait till this one is over.
Saturday, September 29, 2007
Thursday, September 27, 2007
Alwyn Cosgrove Hugs Your Kittens
This is what Alwyn Cosgrove Does to Kittens
This is what I do to kittens
Any questions?
Oh and if you aren't familiar with the great work of Cosgrove, a man who I constantly take cues from and aspire to get beaten down by one day, then go here and get everything.
Alwyn Cosgrove
No really everything, you need it, you will be a better person for it.
What are you waiting for? H.E.L.L. to freeze over?
The puns are only beginning...
This is what I do to kittens
Any questions?
Oh and if you aren't familiar with the great work of Cosgrove, a man who I constantly take cues from and aspire to get beaten down by one day, then go here and get everything.
Alwyn Cosgrove
No really everything, you need it, you will be a better person for it.
What are you waiting for? H.E.L.L. to freeze over?
The puns are only beginning...
Apparently I am more evil than Alwyn Cosgrove
Which of course I take as a massive complement, but also I am glad to know that this program isn't just whooping my tail. In fact all total now that I know of it is whooping 48 peoples tails! 48 people right now are joining me on the journey to raise some H.E.L.L.! And those are just the ones I know about, hundreds have downloaded the program because remember, its free!
I want to profile one woman, Paula, a fantastically strong lady who is journaling her progress in her blog. You can read it here http://spacecitypaula.wordpress.com/.
As far as my training day I am already on Day 10, crazy how fast it starts to go by. Today was training day A. Love all the food! Love how hard the workout was. It was going kind of easier, then I upped the weights and finished with a faster running time for my runs. Good stuff, in the run/jpg alone got in at least 200+ calories for the 15 mins, not to mention all the ones in the actual lifting. Ate a HUGE meal afterwards and and starting to notice some body change. I am LOVING this program.
--Want to try it yourself?--
I want to profile one woman, Paula, a fantastically strong lady who is journaling her progress in her blog. You can read it here http://spacecitypaula.wordpress.com/.
As far as my training day I am already on Day 10, crazy how fast it starts to go by. Today was training day A. Love all the food! Love how hard the workout was. It was going kind of easier, then I upped the weights and finished with a faster running time for my runs. Good stuff, in the run/jpg alone got in at least 200+ calories for the 15 mins, not to mention all the ones in the actual lifting. Ate a HUGE meal afterwards and and starting to notice some body change. I am LOVING this program.
--Want to try it yourself?--
Wednesday, September 26, 2007
Blog of The Month
So there has been a big increase in my blog readers lately and emails concerning blog posts. A big chunk of this I know is due to being featured over at JP Fitness as the Blog Of The Month. Now my month is drawing towards and end but I didn't want it to come to a close without giving some much deserved love to the man himself. For my other readers who may not know JP (Jean-Paul Francoeur) is the owner a premier training studio in Little Rock, Arkansas. If it has worth you can be assured JP is going to know about it. So if you haven't yet do yourself a favor and pop over to the JPfitness Forums for support or check out JP's Main site for some solid products.
Tuesday, September 25, 2007
How To Win Friends And Influence People In The Bus Station Men's Room
Okay so that self help book may not be the best one to read. Yes that really is a book, I couldn't make that up, well i could but that is beside the point.
In general we have on going jokes about people and self help books. We feel almost guilty going to that section in the bookstore as if we have failed at life and know others can see we failed.
I ask you this...
How many doctors have you ever met that really had all the answers?
How many therapists have you met that weren't a little nutty themselves?
How many people do you know that can afford an attorney or accountant?
I personally use self help books, sometimes to be better at helping other people! There is nothing wrong with self education, why keep asking someone else for the answer, when you can provide it yourself!
This doesn't mean we don't ever need outside help and support, remember people need people. I just want you to remember the next time you try to help yourself, don't be ashamed, be proud!
In general we have on going jokes about people and self help books. We feel almost guilty going to that section in the bookstore as if we have failed at life and know others can see we failed.
I ask you this...
How many doctors have you ever met that really had all the answers?
How many therapists have you met that weren't a little nutty themselves?
How many people do you know that can afford an attorney or accountant?
I personally use self help books, sometimes to be better at helping other people! There is nothing wrong with self education, why keep asking someone else for the answer, when you can provide it yourself!
This doesn't mean we don't ever need outside help and support, remember people need people. I just want you to remember the next time you try to help yourself, don't be ashamed, be proud!
Monday, September 24, 2007
Update 1: 1st days of H.E.L.L.
I know this was supposed to come yesterday but I was so swapped I had to do it today.
Current Stats: 146.8 lbs
Body Fat: 22.0%
As you can see there has already been a little change. I am pretty sore, beaten and swollen. I think the change in weight is merely some decrease in water retention from the bad eating. I can feel a nice muscle/fat transfer occurring right now. I am not personally expecting a big weight change for another 2 weeks really, but we will see.
Pros-So far I am really enjoying the intensity of the program. I love a good hard workout, I love the energy that this program gives me with the nutrients along side the workouts. So far its my favorite program I have designed yet. I have made some increase in endurance and feel my V02 may finally catch up with my heart rate.
Cons-The low days are hard, I do not like low carb, even for a day. I get very spacey and can't concentrate. I am also pretty active still with work on rest days, so its pretty trying. I also am missing grains as I am generally a grain/oats and rice hog.
I doubt I will ever after this program restrict that again, but I feel it does serve good. On low days I do have great energy, feel pretty full still and sport better definition than on other days. General low carb effects.
I will note it is important to make fiber a high priority or start drinking some coffee;)
Tip for the week: Right before I got started I gave about a garbage bag full of food items away. They were fresh, totally useful (which is why I donated them to local food drive) but totally tempting. See I like other humans get tempted. If you put a choc cake on my counter, hell even a box of cereal, while I am in a cut, I am may go for it diet be damned! So I need my home to be my safe ground. I need all temptation foods or foods that do not go along with my program to be removed. I maybe gave away a good 100 bucks worth of food but you do what you have to do so that everything in your cabinets, fridge, etc leaves you feeling safe.
--Want to try it yourself?--
Current Stats: 146.8 lbs
Body Fat: 22.0%
As you can see there has already been a little change. I am pretty sore, beaten and swollen. I think the change in weight is merely some decrease in water retention from the bad eating. I can feel a nice muscle/fat transfer occurring right now. I am not personally expecting a big weight change for another 2 weeks really, but we will see.
Pros-So far I am really enjoying the intensity of the program. I love a good hard workout, I love the energy that this program gives me with the nutrients along side the workouts. So far its my favorite program I have designed yet. I have made some increase in endurance and feel my V02 may finally catch up with my heart rate.
Cons-The low days are hard, I do not like low carb, even for a day. I get very spacey and can't concentrate. I am also pretty active still with work on rest days, so its pretty trying. I also am missing grains as I am generally a grain/oats and rice hog.
I doubt I will ever after this program restrict that again, but I feel it does serve good. On low days I do have great energy, feel pretty full still and sport better definition than on other days. General low carb effects.
I will note it is important to make fiber a high priority or start drinking some coffee;)
Tip for the week: Right before I got started I gave about a garbage bag full of food items away. They were fresh, totally useful (which is why I donated them to local food drive) but totally tempting. See I like other humans get tempted. If you put a choc cake on my counter, hell even a box of cereal, while I am in a cut, I am may go for it diet be damned! So I need my home to be my safe ground. I need all temptation foods or foods that do not go along with my program to be removed. I maybe gave away a good 100 bucks worth of food but you do what you have to do so that everything in your cabinets, fridge, etc leaves you feeling safe.
--Want to try it yourself?--
Sunday, September 23, 2007
Men are from Mars and Women are Quiver City
Now now, remember ladies before you stone me I am a female. That being said, no excuses because I am female.
These calories for the hell program have scared the daylight out of some of you and hey that's okay but let me address something...
If you asked the general coach or trainer what the biggest difference is between female and male trainees I think most would say testosterone. Men have more of it in abundance then women do. Though it can help moderately in fat loss, truthfully it isn't this big huge factor in it. Testosterone helps muscle gain plenty, but LBM, while it does increase our metabolism, it does not do it so much that its just this insane level of caloric burning and churning.
SO what is it then that I would say is the biggest difference between men and women in training?
Men will eat and eat.
Women will starve and starve.
If you ate the way they ate, you could lose the way they lose.
Train hard, Eat hard.
--Don't know how to start? Start here--
Friday, September 21, 2007
The Offical H.E.L.L. Stats
Okay getting my video camera back is going to take a wee bit longer. Don't be upset I will at least have pictures.
I wanted to give a run down of how I am doing on the program so far, my stats, etc.
Starting Stats-148 lbs
Height-64 1/2 inches
Body Fat 22.4%
Injuries/Distortions-I am still dealing with some shoulder and hip problems but have thus far pushed past any regressed exercises and can now progress again. At moment no exercises are off limits but I do have "back up plan" movements always ready if they start to act up.
Performance Strengths/Weakness-I have always been better at brute strength and in general have moderate muscular endurance. Lack lung strength and am always striving to increase my VO2. Love lifting and enjoy more original and involved aerobic activity. Keeping the same pace over and over again has never been my style.
Goal Stats-125-128 lbs
Body Fat 16-17%
This is roughly where my body likes to sit on a normal basis. At this level I have solid muscular definition and just a general like of my body look.
Performance Goal-Increase general strength, endurance and V02 ability but with majority focus of fat loss.
I am curious to see if my goal weight will change on this program. I am assuming it will be roughly this amount, however never having done a cut just like this I am curious about the muscle/fat transfer. It has seemed with a lot of clients that tons of "weight" wasn't lost but massive changes in body composition was achieve. This is important to note for anyone who might be doing the program.
Check in-
I will be doing a check in every Sunday on the blog with weight, body fat and general feelings. I will also leave a few things here and there in general posts. I am keeping daily pictures and weight stats as well as a journal of food intake, etc. I thought rather than fill my blog up with that info I would log it, save it and then share it when everything is completed. So far I haven't missed a picture or weigh in and hope to keep on that trend.
As soon as I get video working I will get some workouts, cooking, talking and all that good stuff in here.
--Want to try it yourself?--
I wanted to give a run down of how I am doing on the program so far, my stats, etc.
Starting Stats-148 lbs
Height-64 1/2 inches
Body Fat 22.4%
Injuries/Distortions-I am still dealing with some shoulder and hip problems but have thus far pushed past any regressed exercises and can now progress again. At moment no exercises are off limits but I do have "back up plan" movements always ready if they start to act up.
Performance Strengths/Weakness-I have always been better at brute strength and in general have moderate muscular endurance. Lack lung strength and am always striving to increase my VO2. Love lifting and enjoy more original and involved aerobic activity. Keeping the same pace over and over again has never been my style.
Goal Stats-125-128 lbs
Body Fat 16-17%
This is roughly where my body likes to sit on a normal basis. At this level I have solid muscular definition and just a general like of my body look.
Performance Goal-Increase general strength, endurance and V02 ability but with majority focus of fat loss.
I am curious to see if my goal weight will change on this program. I am assuming it will be roughly this amount, however never having done a cut just like this I am curious about the muscle/fat transfer. It has seemed with a lot of clients that tons of "weight" wasn't lost but massive changes in body composition was achieve. This is important to note for anyone who might be doing the program.
Check in-
I will be doing a check in every Sunday on the blog with weight, body fat and general feelings. I will also leave a few things here and there in general posts. I am keeping daily pictures and weight stats as well as a journal of food intake, etc. I thought rather than fill my blog up with that info I would log it, save it and then share it when everything is completed. So far I haven't missed a picture or weigh in and hope to keep on that trend.
As soon as I get video working I will get some workouts, cooking, talking and all that good stuff in here.
--Want to try it yourself?--
Martha Stewert and Usher Spawn a Love Child.
You know what they name it? Ambition.
Seeing them in the new Macy's commercial should remind you of their common thread. They both worked ridiculously hard to get to where they are.
What you need to do is figure out the goals you have. If you want average then average work will do it for you, really it will and thats okay. There isn't anything wrong with just wanting to be in a healthy average range. Most who are reading this however want to take it to that next level. You want cut, your want peak performance, you want to be mistaken for a high level athlete or a hot actress or actor.
It takes ambition to get to that level. It doesn't just happen. It takes hard work, solid nutrition, proper programming. It takes having your days encompass your dreams.
It takes sometimes going to hell and back and coming out stronger on the other side.
If you didn't know thats what it takes to be above average, well now you know so get to it!
---Want a program to take you to the next level?--
Seeing them in the new Macy's commercial should remind you of their common thread. They both worked ridiculously hard to get to where they are.
What you need to do is figure out the goals you have. If you want average then average work will do it for you, really it will and thats okay. There isn't anything wrong with just wanting to be in a healthy average range. Most who are reading this however want to take it to that next level. You want cut, your want peak performance, you want to be mistaken for a high level athlete or a hot actress or actor.
It takes ambition to get to that level. It doesn't just happen. It takes hard work, solid nutrition, proper programming. It takes having your days encompass your dreams.
It takes sometimes going to hell and back and coming out stronger on the other side.
If you didn't know thats what it takes to be above average, well now you know so get to it!
---Want a program to take you to the next level?--
PS- You know me and Joe Stankowski are having little title wars, he broke out a uterus, I broke out a love child. I say we are pretty neck and neck. I can tell you one thing though, Joe is in a league of his own with his knowledge and what he can put forth. Check him out! http://morningcupofjoe.com/
Thursday, September 20, 2007
Few Notes About The Program of H.E.L.L
1-I sent out the file to download to those on my mailing list. If you did not get it this may be because spam blocked it so just shoot me an email and I will send it again OR you can just sign up again no big deal.
2-Carb Questions-I have gotten a few questions about the carb intake. Here is basically how it works.
-Training Day A-This is kind of a re-feed day. The purpose of this day is to train
really hard but also re-feed really hard. This will help regulate your leptin and other
hormone levels and really keep you from stalling. Carbs, especially high in simple sugar and starch, help do this best.
-Carbs can be as high or as low as you want them to be really, the choice is yours. On Training Day A you defiantly want them in there and pretty high but other than that do what you want. Like I said in the program this isn't about fat loss trough water depletion, this is about actual fat loss. Carb manipulation isn't really needed on this program because you are going to be using them! Now in general I guide by veggies (not lettuce, real nutrient packed veggies and please don't be afraid of a damn carrot) with each meal when possible. Other than that hey do what you want. Fat has to be AT LEAST 20% but you can make it 30% or higher.
3-Drills-The video of the drills is 1-Not me ha, and 2-to just show you instruction of each one and how you can move from one to the other. In real life you do each movement for 30 secs each.
Today is Day 4 in the program for me. I have a stats post coming up, I am going to try to keep things as detailed as possible for you. I am crossing my finger on getting my camera back before Friday, simple problem but slow customer service.
---Want to know what I am talking about?---
I give you...
H.E.L.L!
2-Carb Questions-I have gotten a few questions about the carb intake. Here is basically how it works.
-Training Day A-This is kind of a re-feed day. The purpose of this day is to train
really hard but also re-feed really hard. This will help regulate your leptin and other
hormone levels and really keep you from stalling. Carbs, especially high in simple sugar and starch, help do this best.
-Carbs can be as high or as low as you want them to be really, the choice is yours. On Training Day A you defiantly want them in there and pretty high but other than that do what you want. Like I said in the program this isn't about fat loss trough water depletion, this is about actual fat loss. Carb manipulation isn't really needed on this program because you are going to be using them! Now in general I guide by veggies (not lettuce, real nutrient packed veggies and please don't be afraid of a damn carrot) with each meal when possible. Other than that hey do what you want. Fat has to be AT LEAST 20% but you can make it 30% or higher.
3-Drills-The video of the drills is 1-Not me ha, and 2-to just show you instruction of each one and how you can move from one to the other. In real life you do each movement for 30 secs each.
Today is Day 4 in the program for me. I have a stats post coming up, I am going to try to keep things as detailed as possible for you. I am crossing my finger on getting my camera back before Friday, simple problem but slow customer service.
---Want to know what I am talking about?---
I give you...
H.E.L.L!
Brittney Spears Doesn't Look This Hot in the Morning
I am going to tell you right now I am not a morning person. I don't look hot, I get this weird hair thing going on. I don't sound sexy, more like the drunk guy in, (flappy?) in Weird Science smoking a cigar. Yeah that's me. Even worse this morning I am sore, hungry, and seriously regretting this project.
Oh like my new blog look? Yeah I thought so.
So guess what guys, I am bumping up the time of release. Part because I am so excited and part because I am going to be doing so much training today I don't want to miss the deadline!
Are you Ready???
Ladies and gentleman...
I give you...
H.E.L.L!
Oh like my new blog look? Yeah I thought so.
So guess what guys, I am bumping up the time of release. Part because I am so excited and part because I am going to be doing so much training today I don't want to miss the deadline!
Are you Ready???
Ladies and gentleman...
I give you...
H.E.L.L!
Wednesday, September 19, 2007
A whole new level of H.E.L.L.
My subscribers already know some of it, my clients know a lot of it, but now I am going public. In 24 Hours I will Launch the H.E.L.L. page.
You will get to download the H.E.L.L. Program for free but the beauty is it comes with another offer and one that you would be crazy to pass up!
24 HOURS!!!
As for myself today is the first rest day and I am sore, hungry and beaten, but already seeing some really nice difference in just 2 days!
24 HOURS!!!
You will get to download the H.E.L.L. Program for free but the beauty is it comes with another offer and one that you would be crazy to pass up!
24 HOURS!!!
As for myself today is the first rest day and I am sore, hungry and beaten, but already seeing some really nice difference in just 2 days!
24 HOURS!!!
A call to arms!
This is a little shout out to my fellow fitness industry friends or foe. This was inspired after a few things but in particular a interview with one of MY favorite guru's *cough* Gob *cough* and a email from well I wont name drop, but a fitness professional on a whole different level.
Now I have expressed in this blog before how I feel about certain people in the industry. This isn't about the negative, we know the crap trainers and salesmen are out there. Let's not give them focus. What are we doing by not trying to get our word out there better? What are we doing by allowing starvation diets, crap training programs and sad physiological games to be taking over the field? We are allowing the bad to outweigh the good!
Now anyone of you who knows me knows that I have a really hard time with marketing. The best thing I read recently was this...THE MARKET DECIDES. I don't have a choice that the market wants what they want. Does that mean I have to sell out and starve people? HELL NO. Does that mean I have to give bs programming? HELL NO. It just means that I will have to get just as creative about getting MY knowledge out there. It DOESN'T mean I have sold out, if anything it means I am working my way up to a better place and that is exactly how you can see it.
I had kind of a rough weekend and my friend and yes, I want to call him a friend, John Izzo gave me a much needed pick me up. I want to repay that favor. I am doing an interview right now with John and you will hear more of that latter but for right now I want you to go to his site and get you one of the best programs you aren't seeing being splattered all over the TV.
EYE OF THE TRAINER
The good guys need to come together!
Don't like Dos as a person? Who cares he is an awesome coach!
Don't like Marion? Who cares, his book will attract the jane/joe person towards a better lifestyle.
Don't like Izzo? Who cares, his method of teaching form alone is one of the easiest to follow I have ever seen.
Don't like Mcdonald? Who cares, he may be one of the smartest guys I have ever talked to and makes complex science easy to understand.
Look who I just put together on a list, its blasphemous really. WHO CARES, these are my partners in crime in my mission of helping the public and athletes. This is my own "we are the f**king world"!
Now I have expressed in this blog before how I feel about certain people in the industry. This isn't about the negative, we know the crap trainers and salesmen are out there. Let's not give them focus. What are we doing by not trying to get our word out there better? What are we doing by allowing starvation diets, crap training programs and sad physiological games to be taking over the field? We are allowing the bad to outweigh the good!
Now anyone of you who knows me knows that I have a really hard time with marketing. The best thing I read recently was this...THE MARKET DECIDES. I don't have a choice that the market wants what they want. Does that mean I have to sell out and starve people? HELL NO. Does that mean I have to give bs programming? HELL NO. It just means that I will have to get just as creative about getting MY knowledge out there. It DOESN'T mean I have sold out, if anything it means I am working my way up to a better place and that is exactly how you can see it.
I had kind of a rough weekend and my friend and yes, I want to call him a friend, John Izzo gave me a much needed pick me up. I want to repay that favor. I am doing an interview right now with John and you will hear more of that latter but for right now I want you to go to his site and get you one of the best programs you aren't seeing being splattered all over the TV.
EYE OF THE TRAINER
The good guys need to come together!
Don't like Dos as a person? Who cares he is an awesome coach!
Don't like Marion? Who cares, his book will attract the jane/joe person towards a better lifestyle.
Don't like Izzo? Who cares, his method of teaching form alone is one of the easiest to follow I have ever seen.
Don't like Mcdonald? Who cares, he may be one of the smartest guys I have ever talked to and makes complex science easy to understand.
Look who I just put together on a list, its blasphemous really. WHO CARES, these are my partners in crime in my mission of helping the public and athletes. This is my own "we are the f**king world"!
Tuesday, September 18, 2007
The Start Of H.E.L.L
So yesterday I started H.E.L.L!
I assure you that you will get a proper update with pictures and a download of the program. I haven't forgotten, I have actually been having some technical difficulties with the camera and getting video done. At very least you will get some pic until that is worked out.
So tonight you will get Stats, Pics, Program and hopefully video.
Until then a great little comic sent to me by a client...
FIND THE TIME TO SAVE YOUR OWN LIFE!
I assure you that you will get a proper update with pictures and a download of the program. I haven't forgotten, I have actually been having some technical difficulties with the camera and getting video done. At very least you will get some pic until that is worked out.
So tonight you will get Stats, Pics, Program and hopefully video.
Until then a great little comic sent to me by a client...
FIND THE TIME TO SAVE YOUR OWN LIFE!
Sunday, September 16, 2007
Ronald McDonald Is Out To Get You and your Children!
Just a word have you ever noticed the resemblance between Ronald McDonald and the It clown thing?
Recently I have noticed these eating healthy McDonald commercials. Where the mom smiles at her little girl dipping her fried Nugget into her sugary sauce.
Now I know what you are thinking, I am going to start telling you about all the bad things at McDonalds. Do I really need to, I mean if you don't know the crap protein and carbs you are eating then well sign on with me right now and I will drill you with tons of nutritional info.
No what this is about is a lot of people say they didn't have a choice, they had to stop at McDonalds.
You always have a choice.
You have a choice to be lazy or not. This is a tough love time right here, in general I am pretty easy. In this though, come on people, even if you had to stop at McDonalds you could get a salad, some fruit, etc. Then you could go home and check the calories amounts for that food. Stop playing dumb and helpless. If you don't want to make the changes, fine, don't make them. Don't act as if you never have a choice in the matter, because you do. I can give you a healthy meal from the gas station to McDonalds to the Cheesecake Factory.
You aren't going to get anywhere with me by saying "I didn't have a choice" because you made the choice, the choice to not prepare for that to arise and then to choose something worse over something better.
Saturday, September 15, 2007
Public Newsletter Preview
First off you will notice an apology in the newsletter. Look guys, I am not a moron. I am however freakishly busy and have just bitten off a little more than I can chew. I have been using a talk and type software that uploads things directly for me which in theory is great, but in print it just hasn't worked out. More often then not I just come out sounding stupid. That doesn't sit well with me so the only thing I can do is retire my use of that product, back off a little on my load, and provide you with an assurance of better quality in the future.
A peace offering is to give a public viewing of my latest newsletter. It's free in general but you usually only get this newsletter if you are on my mailing list. Speaking of which I am surprised there are no removals going on, so thanks for sticking with me!
Here is the newest newsletter. If you want future ones, just sign up to the side here in the blog or many places to be found on the site itself.
Content:
Interview:Martin Berkhan on Intermittent Fasting
Interview: With me from from Craig Ballantyne
Calculating Fat Loss Info
The announcement date of my start of the H.E.L.L. program.
http://www.fatlosstroubleshoot.com/newsletter3.html
A peace offering is to give a public viewing of my latest newsletter. It's free in general but you usually only get this newsletter if you are on my mailing list. Speaking of which I am surprised there are no removals going on, so thanks for sticking with me!
Here is the newest newsletter. If you want future ones, just sign up to the side here in the blog or many places to be found on the site itself.
Content:
Interview:Martin Berkhan on Intermittent Fasting
Interview: With me from from Craig Ballantyne
Calculating Fat Loss Info
The announcement date of my start of the H.E.L.L. program.
http://www.fatlosstroubleshoot.com/newsletter3.html
Friday, September 14, 2007
Joe Stankowski...Your On!
I really like Joe, you know why, its not just cause he is this massively talented trainer, which he is. It's not because he is a regular contributor to Men's Fitness and Muscle & Fitness Hers magazines, which he is. No, he just makes me laugh. He is creative with how he relays really solid information. I have submitted a challenge to Joe, a TITLE WAR! Actually the challenge is more to me because he already has great titles but I am just going to help put the pressure on and really just make this fitness thing fun!
If you aren't aware of Joe you can find out more about him here and check out his blog here.
If you aren't aware of Joe you can find out more about him here and check out his blog here.
Chimpanzees Steal Fruit to Get Laid
Look I couldn't make that up if I tried.
"Wild chimps in West Africa pinch fruits from local farms to impress the lady chimps, and it seems to pay off, said Dr. Kimberley Hockings of the University of Stirling's department of psychology."
http://www.plosone.org/article/fetchArticle.action?articleURI=info:doi/10.1371/journal.pone.0000886
This study shows that males who are generous with their food got the most ladies. Now I know what you are thinking, how the hell am I going to tie this in with something you need to know?
How often do you cook for the one you love? Us humans can't get away with stealing from the farmers market, but we can offer the ones we love a home cooked meal. Everyone claims to not have the time but another study shows the average person watches 4 hours and 32 minutes each day of TV collectively. If you have time in a day to have a favorite television show, you have time to plan a healthy meal for a loved one.
It been shown that what the spouse or mate does then we usually follow suit. So be the leader and help the one you love live a healthier life.
Where is a good place to start...
One of my favorite cookbooks!
Gourmet Nutrition E-Book
"Wild chimps in West Africa pinch fruits from local farms to impress the lady chimps, and it seems to pay off, said Dr. Kimberley Hockings of the University of Stirling's department of psychology."
http://www.plosone.org/article/fetchArticle.action?articleURI=info:doi/10.1371/journal.pone.0000886
This study shows that males who are generous with their food got the most ladies. Now I know what you are thinking, how the hell am I going to tie this in with something you need to know?
How often do you cook for the one you love? Us humans can't get away with stealing from the farmers market, but we can offer the ones we love a home cooked meal. Everyone claims to not have the time but another study shows the average person watches 4 hours and 32 minutes each day of TV collectively. If you have time in a day to have a favorite television show, you have time to plan a healthy meal for a loved one.
It been shown that what the spouse or mate does then we usually follow suit. So be the leader and help the one you love live a healthier life.
Where is a good place to start...
One of my favorite cookbooks!
Gourmet Nutrition E-Book
Wednesday, September 12, 2007
Jeff Ford: My New Favorite Underdog?
You wouldn't think that being a 5 Time World Champion would make you an underdog, I am not even sure if he is one. Perhaps it was Willie Aames chasing after him with the hose that did it...
(watch the willie hose freak out to see Jeff's harness his inner chi)
http://www.vh1.com/search/search.jhtml?searchterm=willie%20aames&searchType=vh1
The point is that Jeff "Big Diesel" Ford is trying to do what most talk about, make a comeback and step into something being bigger and badder than before.
I have the honor of working with him on his nutrition and recovery program. This isn't easy though as Jeff needs to make weight for his fight. We have to shed a whopping 44 pounds in 5 weeks. Cutting weight for is a very particular thing. You can cut the weight that fast, but your fighter will be worth a crap time fight comes around. There needs to be massive focus on one main thing...
Electrolyte balance.
You do that wrong and it doesn't matter how hard you train, you wont be worth a damn for your fight.
So we have 5 weeks.
44 pounds.
1 day after weigh in to build him back up.
It is going to be one hell of a ride.
To follow along with Jeff and his training program check out his blog here...
http://www.bigdieselmma.blogspot.com/
Tuesday, September 11, 2007
Online Training
First off I hate my email system, it has caused me more of a headache today and in general than needed. So those of you waiting for emails I just got it working and you will receive reply soon, I am sorry for the delay.
Because I couldn't email I did some forum looking, more so than usual. I saw a nice heated debate about Online Trainers. Now I am not trying to remain neutral, I just have my own point of view that kind of lands in the middle, there is a difference.
I think online training can work really well, REALLY amazing in fact for body composition and general recovery programs. I receive a great deal of info from my clients and from there I supply them the very best program I can to help them achieve their goals. From a distance I have helped improve metabolism, posture, injuries, lift numbers and this is not guiding blindly either. This is with the very best information I can get from them. This being said I don't train powerlifters online, I don't train an athlete on his speed drills, that is what his coach or in person training is for. I do work on recovery, nutrition and ideas for their design to go over their coaches with and that has been insanely successful.
I can't see your form when lifting, I have no idea if you are rounding your back. I will alert you to the fact that you could and do the best I can to assure that you have all the info you need to do the best you can in my absence. I also suggest if form is a problem to hire a trainer for one time to watch form, etc. I am very real about my distance limitations, but I think to say that online training doesn't offer anything is bull. I also think to say that online training is better than in person training is crap as well. I make a boatload more training in person that I make online, this is because in online you are at a disadvantage. Still I can assure you that working with me online is going to put you in a much higher realm of succeeding and not having injury than working with most local trainers. I am not trying to knock anyone but in general most personal trainers don't know anything. To work with someone that does in person (like myself) will really cost you.
In the end it really is a good thing, a great thing even, if you choose the right people. Just understand if you are trying to take it to another level you may need a in person trainer to help you in place of your online trainer or, best worlds, along side.
Because I couldn't email I did some forum looking, more so than usual. I saw a nice heated debate about Online Trainers. Now I am not trying to remain neutral, I just have my own point of view that kind of lands in the middle, there is a difference.
I think online training can work really well, REALLY amazing in fact for body composition and general recovery programs. I receive a great deal of info from my clients and from there I supply them the very best program I can to help them achieve their goals. From a distance I have helped improve metabolism, posture, injuries, lift numbers and this is not guiding blindly either. This is with the very best information I can get from them. This being said I don't train powerlifters online, I don't train an athlete on his speed drills, that is what his coach or in person training is for. I do work on recovery, nutrition and ideas for their design to go over their coaches with and that has been insanely successful.
I can't see your form when lifting, I have no idea if you are rounding your back. I will alert you to the fact that you could and do the best I can to assure that you have all the info you need to do the best you can in my absence. I also suggest if form is a problem to hire a trainer for one time to watch form, etc. I am very real about my distance limitations, but I think to say that online training doesn't offer anything is bull. I also think to say that online training is better than in person training is crap as well. I make a boatload more training in person that I make online, this is because in online you are at a disadvantage. Still I can assure you that working with me online is going to put you in a much higher realm of succeeding and not having injury than working with most local trainers. I am not trying to knock anyone but in general most personal trainers don't know anything. To work with someone that does in person (like myself) will really cost you.
In the end it really is a good thing, a great thing even, if you choose the right people. Just understand if you are trying to take it to another level you may need a in person trainer to help you in place of your online trainer or, best worlds, along side.
Monday, September 10, 2007
Calculating Fat Loss (Part 3)
So what have we covered so far?
-That your activity level is crucial to fat loss
-That just a small change in a daily routine can occur for serious change in body composition
-That fat loss is a collection of calories burnt overtime, not just during a workout.
Now the real important part. Now for the big question. Leigh, how do I rate my daily activity? How can I full proof my calories?
I am going to tell you but first let me make something clear.
You remember watching Back to the Future where the Doc tells Marty and Jennifer that the future isn't written, that it's whatever you want it to be? Well so is your metabolism! Oh and this goes for you unhealthy people as well. I have taken a dead, no good for nothing metabolism and turned it into what you thought would be an ectomporph AND without the aid of drugs. It takes patience, time, smart training, and most importantly lots of eating, but it can happen. So remember that metabolism is just a starting off point for negotiations.
Now the full proof/idiot proof plan on figuring out your activity level. You ready?
Eat until you gain fat performing roughly the same daily activity day in and out or as you would during a normal week, not altering anything. Keep the training at minimum. I personally recommend only light walking and light resistance work a few times a week.
I know what you are thinking, that I am nuts. Yeah well just wait, all will show itself and also remember that I said FULL PROOF, this can't fail, period.
The trick is to do it slowly. Slowly raise your calories, 50 here, 100 there until you are maintaining your weight for at least 3-4 weeks. This could take a month or even two depending on how long you have been dieting. If you are an extreme case possibly more. If you start to gain really fast then add for a week, stay for a week, add/stay, repeat. Account for obvious fluctuations and don't stop until you are one hundred percent sure that where you are at is maintenance. You aren't losing and you aren't gaining really, it could lean one way or the other by a small amount but basically you are at a stand still.
Now let's say your stand still in weight is 2000 calories daily and your BMR calculation is 1450 calories. Then the activity level you are at is roughly 1.4.
1450 x 1.4 = 2030.
This means that with whatever daily activity you have been performing has an overall average of roughly 550 calories burned. Congratulations! You just solved a really big puzzle, no seriously you just solved your fat loss problems. Here comes the beauty part!
From this point on your have a much better handle on your activity level and how your calorie in and calorie out works. All you have to do now is subtract a few calories and add some activity and bam! you are going to start to lose fat. If you stop losing fat either calculate where you should be again based on your weight, especially if you are losing a large amount of fat or re-feed and give your body a break for a bit and start back over. If you ever really get stuck build back up to maintenance all over again and restart. If your maintenance is lower than it was before you should keep feeding and slowly upping food until its back to where it was.
See this is what usually happens.
You know 2000 is your maintenance now.
You take and raise activity level by 1.5, now making your daily burn roughly 2175 calories a day. You start taking in 1400 calories a day giving you a negative 775. How long do you think your body is going to stand for this? Not long. It will make you lower your daily activity (making you sit more, laze about, etc even if you are training you CAN sit more still than before, you can become more lazy in other areas!). It will also slow your metabolic rate, body desires, etc. Now that BMR is 1250 (yes it can drop that low) and your activity level is 1.4 again (even though you still think its 1.5) and now look at this...
1250 x 1.4 = 1750
And...being at 1400 has caused a few cheats here and there but not quite enough to make your hormones happy so somedays you are negative 300, some days negative 0. You throw in a 2000 re-feed day thinking you are doing good, but one day doesn't cut it and now 2000 is a surplus, oh crap before you know it, STUCK AGAIN and blaming your thyroid when really its you, your stubborn need to drain and train your body, not judging your activity level and underfeeding!
*Breathes*
So see folks, me telling you to POSSIBLY gain 1-3lbs of fat to make sure you never find yourself in the above place again...not so crazy anymore is it? If you have been spending a long time stuck, if you are constantly bouncing back and forth never really landing on the right side of where you need to be you may want to think twice.
You could spend years and cause a lot of injury doing it your stubborn way of burning out OR you can use the full proof plan and just know.
-That your activity level is crucial to fat loss
-That just a small change in a daily routine can occur for serious change in body composition
-That fat loss is a collection of calories burnt overtime, not just during a workout.
Now the real important part. Now for the big question. Leigh, how do I rate my daily activity? How can I full proof my calories?
I am going to tell you but first let me make something clear.
You remember watching Back to the Future where the Doc tells Marty and Jennifer that the future isn't written, that it's whatever you want it to be? Well so is your metabolism! Oh and this goes for you unhealthy people as well. I have taken a dead, no good for nothing metabolism and turned it into what you thought would be an ectomporph AND without the aid of drugs. It takes patience, time, smart training, and most importantly lots of eating, but it can happen. So remember that metabolism is just a starting off point for negotiations.
Now the full proof/idiot proof plan on figuring out your activity level. You ready?
Eat until you gain fat performing roughly the same daily activity day in and out or as you would during a normal week, not altering anything. Keep the training at minimum. I personally recommend only light walking and light resistance work a few times a week.
I know what you are thinking, that I am nuts. Yeah well just wait, all will show itself and also remember that I said FULL PROOF, this can't fail, period.
The trick is to do it slowly. Slowly raise your calories, 50 here, 100 there until you are maintaining your weight for at least 3-4 weeks. This could take a month or even two depending on how long you have been dieting. If you are an extreme case possibly more. If you start to gain really fast then add for a week, stay for a week, add/stay, repeat. Account for obvious fluctuations and don't stop until you are one hundred percent sure that where you are at is maintenance. You aren't losing and you aren't gaining really, it could lean one way or the other by a small amount but basically you are at a stand still.
Now let's say your stand still in weight is 2000 calories daily and your BMR calculation is 1450 calories. Then the activity level you are at is roughly 1.4.
1450 x 1.4 = 2030.
This means that with whatever daily activity you have been performing has an overall average of roughly 550 calories burned. Congratulations! You just solved a really big puzzle, no seriously you just solved your fat loss problems. Here comes the beauty part!
From this point on your have a much better handle on your activity level and how your calorie in and calorie out works. All you have to do now is subtract a few calories and add some activity and bam! you are going to start to lose fat. If you stop losing fat either calculate where you should be again based on your weight, especially if you are losing a large amount of fat or re-feed and give your body a break for a bit and start back over. If you ever really get stuck build back up to maintenance all over again and restart. If your maintenance is lower than it was before you should keep feeding and slowly upping food until its back to where it was.
See this is what usually happens.
You know 2000 is your maintenance now.
You take and raise activity level by 1.5, now making your daily burn roughly 2175 calories a day. You start taking in 1400 calories a day giving you a negative 775. How long do you think your body is going to stand for this? Not long. It will make you lower your daily activity (making you sit more, laze about, etc even if you are training you CAN sit more still than before, you can become more lazy in other areas!). It will also slow your metabolic rate, body desires, etc. Now that BMR is 1250 (yes it can drop that low) and your activity level is 1.4 again (even though you still think its 1.5) and now look at this...
1250 x 1.4 = 1750
And...being at 1400 has caused a few cheats here and there but not quite enough to make your hormones happy so somedays you are negative 300, some days negative 0. You throw in a 2000 re-feed day thinking you are doing good, but one day doesn't cut it and now 2000 is a surplus, oh crap before you know it, STUCK AGAIN and blaming your thyroid when really its you, your stubborn need to drain and train your body, not judging your activity level and underfeeding!
*Breathes*
So see folks, me telling you to POSSIBLY gain 1-3lbs of fat to make sure you never find yourself in the above place again...not so crazy anymore is it? If you have been spending a long time stuck, if you are constantly bouncing back and forth never really landing on the right side of where you need to be you may want to think twice.
You could spend years and cause a lot of injury doing it your stubborn way of burning out OR you can use the full proof plan and just know.
Lots of News
Here is a little update on whats coming up...
-First Video Post On Me Being a Fatty!
-The Layout of H.E.L.L (It may have been picked up by somewhere else as well)
-The Conclusion to Calculating Fat Loss
-Yet Another Special Report
-Details of a New Clients Program (Hint: I may just get the hose on em')
-First Video Post On Me Being a Fatty!
-The Layout of H.E.L.L (It may have been picked up by somewhere else as well)
-The Conclusion to Calculating Fat Loss
-Yet Another Special Report
-Details of a New Clients Program (Hint: I may just get the hose on em')
Saturday, September 8, 2007
Quick Thought of The Day
Since we are on this current theme of activity level, ponder this before my next post.
When in a deficit you are tired correct?
When losing fat you have a fatigue, a loss of energy if you will.
Let's say you train more to lose fat while in a deficit, let's say you try to up your activity level with more working out.
What about the time you aren't training. Are you sitting more than before? Are you browsing the net more and killing time between meals? Does amping up your training make you slow down the rest of your life?
Could it be possible that you are making up for lost energy in the training with being more relaxed in life?
Something to think about...we will discuss this more later.
When in a deficit you are tired correct?
When losing fat you have a fatigue, a loss of energy if you will.
Let's say you train more to lose fat while in a deficit, let's say you try to up your activity level with more working out.
What about the time you aren't training. Are you sitting more than before? Are you browsing the net more and killing time between meals? Does amping up your training make you slow down the rest of your life?
Could it be possible that you are making up for lost energy in the training with being more relaxed in life?
Something to think about...we will discuss this more later.
Thursday, September 6, 2007
Calculating Fat Loss (Part 2)
I last left off talking about the importance of figuring out your activity level. I want to really hit at this again though to the point to where you can't scan over what your activity means to your fat loss. All of this by the way is going to be covered in the new edition of my book, so for those of you who grab it some of this my feel a little Deja Vu' when you read it.
Fat Loss is about taking stored energy from your body. You have to in a day, night or in sleep hit negative. If it takes X amount of calories a day to achieve what you need, you need to work from there and go down. Lets look at this very simply and might I add anally by using a how energy works through out the day. I am going to list out periods of time and what you burn in them. This is under the assumption of starting off a day at zero, this is for example purposes only.
Wake up-Arrive at Work (office)-During this period of time you have burned 300 calories in movement and in internal body function. You consumed 500 calories in food. You are currently in the positive by +200 calories.
Work-Lunch Break-During this period of time you have burned 450 calories in movement and in internal body function. Prior to eating lunch you are now in a negative burning zone and have pulled from your stores of energy (fat,glycogen, etc) in order to function properly. Roughly 250 calories of energy have been pulled from storage.
When you eat lunch you consume 500 calories.
Lunch-Leave work-During this period of time you have burned 500 calories in movement and in internal body function(studies show activity level after lunch is usually a bit higher even for office workers). You are pretty much running even now with what you ate to get to this point from lunch. Prior you had 250 negative calories still of energy burn. So far for the day you still have a solid negative -250.
HERE IS WHERE FAT LOSS IS USUALLY WON OR LOST.
Do you go home and eat another meal OR do you go to the gym? Here is a look at the two forks in the road.
Fork 1
Arrive at gym-Leave gym-During this period of time you have burned 450 calories in movement and in internal body function. Being that you were running even at the time of your arrival all 450 calories burned were drawn from stored energy, putting you at a negative total so far for the day at 650 calories.
Arrive home (eat meal)-Relax-During this period of time you have burned 400 calories in movement and in internal body function. You consumed a meal of 500 calories. Currently you are running 100 positive in energy so add that to the negative -650 and currently you are running negative -550.
Eat snack-Go to bed-During this period of time you have burned 200 calories in movement and in internal body function. You consumed a snack of 250 calories. Currently you are running +50 positive in energy.
For the day you end at a negative -500 calories of energy drawn.
In sleep you burn 300 more calories, bring you to a total of -800 by morning.
Morning marks a 0 point for you so you start all over again. IN no time at all you achieve weight loss (we are not talking necessary fat loss/water loss/glycogen loss).
That is Fork 1.
What about Fork 2? Lets go back to that drive home from work.
Arrive Home-Eat meal/relax-During this period of time you have burned 350 calories in movement and in internal body function (the caloric amount is a little less then when arriving home from gym as the workout would still charge your internal temperature a little more for post workout metabolic increase. You consumed a meal of 500 calories. Currently you are running 500 positive in energy so add that to the negative -250 and currently you are running a positive +250.
Eat snack-Go to bed-During this period of time you have burned 200 calories in movement and in internal body function. You consumed a snack of 250 calories. Currently you are running +50 positive in energy. Add to the previous positive of +250 and we arrive at +300.
For the day you end at a positive 300 calories of energy drawn. In sleep you burn 300 more calories, bring you to a total of 0 by morning. You have broke even.
So as you can see that slight change of driving to the gym takes you from maintaining your weight to losing it.
Now that you see what activity means to your fat loss we need to see how to rate it properly.
Wednesday, September 5, 2007
Naturally Speaking
I am writing to ask forgiveness for some recent spelling errors in emails and blog on a much higher level than normal. I have been using a speaking/type software to keep up with things and its left to be wanting some in its accuracy. Perhaps I just mumble too much, regardless I will spell check my talking better. ;)
Tuesday, September 4, 2007
Calculating Fat Loss (Part 1)
When I was a kid I used to play this apple game called Math Munchers. I have often thought of this game when I think of fat loss, thinking of these little green munchers chomping away at calories. I am very visual...or weird...however you want to look at it.
The first thing that most of us do when beginning a new diet program is to calculate our needed caloric intake through way of activity level measurement. The concept is pretty simple...
Take bodyweight, height, age, gender and then throw it into an equation blender and out comes our BMR (Basel metabolic rate).This is the level of energy you should be expending at rest. Note the SHOULD BE again as we are going to get into the thought of what you are and how different that can be.
From there we combine that data with an activity level to this is where it can really get tricky. An activity level isn't exactly something that is laid out in front of us as an absolute. It's activity, it changes on a day-to-day basis depending on what your activity was within that day. Every movement from the path you take to work to how extreme and often your workouts are is going to be figured into the calculation. To me it's very mind-boggling that when it comes to this step of the calculation the average person surpasses it was very little thought. They pick from one of five basic categories and run with it from there. Here is a sample of those categories through the Harris Benedict equation.
1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
Now the above categories are not set in stone. You can land somewhere in between activity ratings (ie: 1.44). These little numbers are just telling you that on average this sort of activity done is going to rate this kind of expenditure. This slight little calculation makes up a headache for the majority of people in fat loss. Their calculations of what they do in a day are usually so beyond off that for the majority of them they are landing in overeating or undereating by large degrees. This leads of course to them failing at their goals.
It would make sense then to focus more efforts on creating a method of figuring out the exact caloric amount you're burning in a day so that your math of in and out are going to be as close to accurate as possible. There are some methods of doing this technologically but they can be costly and not very practical.
So what then is the easiest method(not to mention the most correct) of figuring out what we burned in a day? Quite simply a trial and error. The problem comes in because most trainees trials, are full errors in technique.
The first thing that most of us do when beginning a new diet program is to calculate our needed caloric intake through way of activity level measurement. The concept is pretty simple...
Take bodyweight, height, age, gender and then throw it into an equation blender and out comes our BMR (Basel metabolic rate).This is the level of energy you should be expending at rest. Note the SHOULD BE again as we are going to get into the thought of what you are and how different that can be.
From there we combine that data with an activity level to this is where it can really get tricky. An activity level isn't exactly something that is laid out in front of us as an absolute. It's activity, it changes on a day-to-day basis depending on what your activity was within that day. Every movement from the path you take to work to how extreme and often your workouts are is going to be figured into the calculation. To me it's very mind-boggling that when it comes to this step of the calculation the average person surpasses it was very little thought. They pick from one of five basic categories and run with it from there. Here is a sample of those categories through the Harris Benedict equation.
1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
Now the above categories are not set in stone. You can land somewhere in between activity ratings (ie: 1.44). These little numbers are just telling you that on average this sort of activity done is going to rate this kind of expenditure. This slight little calculation makes up a headache for the majority of people in fat loss. Their calculations of what they do in a day are usually so beyond off that for the majority of them they are landing in overeating or undereating by large degrees. This leads of course to them failing at their goals.
It would make sense then to focus more efforts on creating a method of figuring out the exact caloric amount you're burning in a day so that your math of in and out are going to be as close to accurate as possible. There are some methods of doing this technologically but they can be costly and not very practical.
So what then is the easiest method(not to mention the most correct) of figuring out what we burned in a day? Quite simply a trial and error. The problem comes in because most trainees trials, are full errors in technique.
Monday, September 3, 2007
Good news and uncomfortable news
Those more in the "trenches" may know that I was working with a certain someone on helping them test out a fat loss program. Here is all I am going to say in public about that.
We reached a disagreement on the method and I wasn't fully informed in the beginning of intent/program details. I felt morally the avenue to be taken wasn't a road for me to take. I do not harbor any ill feelings and wish them the best of luck in their work and this current study.
Now the question is I am fat, what am I to do? I have single perhaps even double digits of people foaming to check out my fat rear.
Well I could pull a Joel as body for life is running right now....Nah.
I think instead I will take it upon myself to do my own program but publicly for you to see, why not I say. So looks like ladies and gentleman that I am going to H.E.L.L
There will be video. There will be pictures. There will be recipes. I have decided to turn this into something really fun to watch.
So I know some of you were worried but alas you will still get to see me, fatty and all.
We reached a disagreement on the method and I wasn't fully informed in the beginning of intent/program details. I felt morally the avenue to be taken wasn't a road for me to take. I do not harbor any ill feelings and wish them the best of luck in their work and this current study.
Now the question is I am fat, what am I to do? I have single perhaps even double digits of people foaming to check out my fat rear.
Well I could pull a Joel as body for life is running right now....Nah.
I think instead I will take it upon myself to do my own program but publicly for you to see, why not I say. So looks like ladies and gentleman that I am going to H.E.L.L
There will be video. There will be pictures. There will be recipes. I have decided to turn this into something really fun to watch.
So I know some of you were worried but alas you will still get to see me, fatty and all.
14 Steps To Fat Loss
(NOTE IF ALREADY ON MY MAILING LIST YOU DON'T HAVE TO RE-SIGN UP, YOU WILL BE GETTING THIS IN A FEW MINS. )
Got a new report, go here to sign up if interested.
14 STEPS TO FAT LOSS SIGN UP
Brief Intro...
Special Report:14 STEPS TO FAT LOSS
So many professionals say it, even I do, fat loss is about one thing, energy. Burn more of it than you have and BAM… fat loss. If only it were really that simple. If only those few simple words took into account everything it takes to actually lose fat. The mental aspect of fat loss is beyond complicated, and this is not a psychology 101 class. What I am presenting to you is the 14 steps everyone, no matter what level of knowledge or training they have, should take before they attempt fat loss. Meaning, this isn’t going to tell you how to physically lose fat, it doesn’t even tell you how to mentally lose fat. No, I can’t help you with desire and motivation. This is the foolproof method of the steps you need to start the journey into fat loss. You follow these 14 steps, and I promise you by the end you will achieve fat loss on a level like never before, no matter how advanced you think you are.
Step 1: Acceptance
This is without a doubt the most important step. I know what you are thinking “um yeah I know okay, I am fat, what more do you want from me?!” No, don’t just accept that you are overweight, accept that it’s your doing that you are overweight. See we like to blame our excess weight on things like depression, work, being busy, getting comfortable in life, etc. The truth is at all times you are aware of what, how much, and when you are eating. So unless you have been living under a rock, (sorry family in phone commercial) then you know that food is part of what contributes to weight gain. In fact, unless you have a medical condition, it is the only contribution to weight gain. Accepting that the fate of your body lies in what you eat is the first and most important step you can take in your fat loss journey.
Got a new report, go here to sign up if interested.
14 STEPS TO FAT LOSS SIGN UP
Brief Intro...
Special Report:14 STEPS TO FAT LOSS
So many professionals say it, even I do, fat loss is about one thing, energy. Burn more of it than you have and BAM… fat loss. If only it were really that simple. If only those few simple words took into account everything it takes to actually lose fat. The mental aspect of fat loss is beyond complicated, and this is not a psychology 101 class. What I am presenting to you is the 14 steps everyone, no matter what level of knowledge or training they have, should take before they attempt fat loss. Meaning, this isn’t going to tell you how to physically lose fat, it doesn’t even tell you how to mentally lose fat. No, I can’t help you with desire and motivation. This is the foolproof method of the steps you need to start the journey into fat loss. You follow these 14 steps, and I promise you by the end you will achieve fat loss on a level like never before, no matter how advanced you think you are.
Step 1: Acceptance
This is without a doubt the most important step. I know what you are thinking “um yeah I know okay, I am fat, what more do you want from me?!” No, don’t just accept that you are overweight, accept that it’s your doing that you are overweight. See we like to blame our excess weight on things like depression, work, being busy, getting comfortable in life, etc. The truth is at all times you are aware of what, how much, and when you are eating. So unless you have been living under a rock, (sorry family in phone commercial) then you know that food is part of what contributes to weight gain. In fact, unless you have a medical condition, it is the only contribution to weight gain. Accepting that the fate of your body lies in what you eat is the first and most important step you can take in your fat loss journey.
Sunday, September 2, 2007
Common Sense Tips Of The Day
*When you eat food you gain the physical weight of the food you just ate.
*If the meal you just ate has to pass through your stomach and digest then you MAY look a little different in the abdominal area because of this weird process.
*Fitting all that you can in a TBSP does not make it still a TBSP measurement, nice try though.
*Food on your fingertips do not magically release energy (calories) from a food item.
*Making something for "someone else" and eating half of it yourself does not mean it doesn't have calories.
I AM FULL OF THEM! You can find more though right here in my sharp, sleek, newly done site...
http://www.fatlosstroubleshoot.com/fatlossbook.html
Like the Plug? I am hilarious.
*If the meal you just ate has to pass through your stomach and digest then you MAY look a little different in the abdominal area because of this weird process.
*Fitting all that you can in a TBSP does not make it still a TBSP measurement, nice try though.
*Food on your fingertips do not magically release energy (calories) from a food item.
*Making something for "someone else" and eating half of it yourself does not mean it doesn't have calories.
I AM FULL OF THEM! You can find more though right here in my sharp, sleek, newly done site...
http://www.fatlosstroubleshoot.com/fatlossbook.html
Like the Plug? I am hilarious.
Understanding Activity Level
It seems somehow through my studies, clients, and personal experiments the number one problem with difficult fat loss is clear now more than ever. I know you are foaming at the mouth to read it all, and you will. Till then I would take a look at your activity level or more so how wrong you might be about what it is.
I know, I know
I just launched the old site, but like I said it was temporary, it was just to kill of the sales copy page as quickly as possible.
This is the real deal. Still a few updates to be made and videos are coming but yeah the goods are here. http://www.fatlosstroubleshoot.com
This is the real deal. Still a few updates to be made and videos are coming but yeah the goods are here. http://www.fatlosstroubleshoot.com
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