Big Time Weight Loss

This site has moved to Kettlebell Planet Dot Com

2010-02-16T17:26:00.001-08:00

Hello everyone, all of my posting is now being done on kettlebell planet. Over 500 posts and counting so I hope to see you there!
http://kettlebellplanet.com/

If you are looking for a personal trainer in Calgary, contact me at nathan@kettlebellplanet.com

In India, have skipping rope

2009-03-21T14:43:00.000-07:00

I am in Bangalore, India on a work assignment. It is an amazing place I tell you, friend me, Nathan Donahue, on Facebook or flickr to see the pics. Be sure to mention the blog or I will think you are a creep and not friend you! Anyways, it is an amazing place but not the easiest city to find a proper gym. Especially one with barbells and dumbbells instead of just cardio machines and some mulit-gyms. Needless to say I let this challenge get in my way and failed to train my first few days here. In other words, I bitched out. Luckily I have friends with strong posterior chains who are always looking to motivate me! This video was sent to me by Paul Vaillancourt, professional strongman and owner of Ultimate Fitness. He is doing the massive trap bar deadlift at 20 seconds in.

After watching this video I realized I was being a soft little girly man and letting this obstacle prevent me from reaching my goals. As the saying goes, "the weak see obstacles as an inconvenience, warriors see them as challenges!". So, since checking myself I have been hitting the "gym" in the hotel hard. My first workout was pretty simple and not overly challenging as the heat kicked my ass pretty quick. Here it is:

mobility work, 30 mins in my hotel room
10 pound dumbbell circuit in the "gym", these are the heaviest dumbbells there!
Series of high pulls, clean and presses, presses, rows, lunges, squat thrusters, one leg deadlifts, jumping jacks, push-ups, and overhead twits to failure, 30 minutes
Jump rope to failure

Pretty basic and honestly not very well thought out. Oh well, the important thing here is I broke the cycle of missing workouts due to a lack of kettlebells or barbells and got back in the game. Tomorrow is another day and a chance for a better training session.

India is famous for yoga, which doesn't really interest me, but it also has these traditional wrestling schools called Akara's where locals lift stones and wrestle in the sand. If I can find one of those places it would be awesome!

Big Time Weight Loss Moving

2008-11-13T15:53:00.001-08:00

For all new posts please go to the new Big Time Weight Loss Blog.

Is The Biggest Loser Weight Loss Reality Show for Real?

2008-10-30T20:13:00.000-07:00

by: Jayson Hunter Registered Dietitian, CSCS

We are going to be talking a little bit about the confusion there was on the show The Biggest Loser, a lot of people watch that show. In the first week all these people, extremely heavy people lost a ton of weight and then the second week really nobody lost any weight. In fact, to my knowledge, one person gained one pound. So, I want to explain what the confusion is and what exactly happens when you have that rapid weight loss. So, why did people see such amazing results the first week and see none the second week?

If we just use this show as an example. They saw so much weight loss in the first week because they obviously tell you that they are on a special type of diet, they don’t really go into the details of what it is, but I can assume that it’s a higher protein, low carb diet.

These people are obviously 300/400 lbs because they were eating too much, they were over eating, ingesting thousands and thousands of calories. So, when they got to The Biggest Loser, of course they restricted those calories and put them on a special type of diet.

Glycogen is created from the carbohydrates and starches that you eat. So, for every gram that you store in your body, you also store 3-4 grams of water. If you look at it from the stand point of maybe someone was eating 500 – 700 grams of carbs and they were storing all this glycogen and they cut it to 200 grams of carbs, well you can also cut out about 3-4 grams of water for every one of those carbs you just cut out. And obviously that’s weight on the scale.

The metabolism kind of goes into shock when this happens so you lose all that glycogen and the extra grams of water which is weight in the end, and then not to mention they were exercising like crazy which none of them had really done before, so they’re going to lose water weight anyway from the amount of perspiration and body changes that are taking place and all the stuff that your body has to do to adapt to that exercise now.

Your body generally fluctuates about 3-4% on a daily basis anyway. If you look at it from the stand point of some of those men are 300-400 pounds, a 3 %- 4 % change could be, 12 pounds in either direction. And obviously women that are 200 lbs or 250 lbs, you’re looking at maybe 10 lbs in either direction, 8 lbs in either direction, somewhere in there.

Women tend to fluctuate even more then men in regards to water weight on a daily basis just because of the hormone levels. When you saw the weight loss they were getting, such as 15 lbs, 18lbs, I think someone lost 29lbs. Most of that is the initial shift because of eating less carbs, eating less calories as well as just general water weight loss because of the increased activity that they were now doing.

It’s very important for people to understand that when you start, you can see these dramatic results but it’s permanent lifestyle changes that allow you to have fast, safe permanent weight loss but its permanent in the sense that you can start by taking off 15 – up to 15lbs in 30 days, but things are going to level off, and you have to make behavioral changes, you have to change your life. There are no quick fixes for anything.

If you go to the extreme and say, and again we don’t know exactly what diet The Biggest Loser people are on, but a lot of people go on what they call, a true low carb diet, and a true low carb diet is, maybe 30 grams of carbs for the entire day.

It’s low. It’s essentially nothing. When you go on that type of diet it really wreaks havoc on your metabolism, Your goal is to be cycling your carb intake which is going to get you that fast weight loss, but not sacrifice your metabolism because you want that metabolism to be fast all the time. That’s the number one goal.

Your body works a certain way and that’s true for all of us, so you need to know the science behind it and while you can lose weight fast, safely and keep that metabolism up, you’re going to need to make those permanent lifestyle changes to keep it off.

Don’t get caught up in these changes, these extreme changes of “Man how did they lose 30lbs and I can’t lose a pound.” You got to compare apples to apples here and see what positions their in and see what you’ve been in because as you noticed as you watched the second week of the biggest loser, those guys lost 2lbs, 3lbs, someone gained a pound and that’s their body going through that transition and almost going into a survival mode.

I think you’ll find that as you keep watching the show; their weight will start to be more consistent where they’ll consistently lose 2lbs of fat a week or 3lbs of fat a week. You won’t see this wild swing of losing 30 lbs then losing 0 lbs even though they worked just as hard and ate just the same, because your body’s going to adjust, and your body – your metabolism will slowly speed back up and the goal is to try not to get that metabolism to slow down to begin with, try to keep it up at an elevated rate so that it is a consistent, permanent weight loss.

Jayson Hunter RD, CSCS is the author of the Carb Rotation Diet. To discover the 5 absolute truths Every Serial Dieter Who Seeks Rapid-Weight loss MUST come to grips with visit The Carb Rotation Diet.

http://www.youtube.com/watch?v=hjuNmNu4RQg

The Key Superfoods You Need For Weight Loss

2008-10-28T17:33:00.000-07:00

by: Jayson Hunter Registered Dietitian, CSCS

The reason why you need to incorporate these superfoods into your diet is because they provide excellent nutrients that fuel your body for optimum efficiency as well as help reduce inflammation which allows you to recover better between workouts. All this means you make greater progress in your weight loss.

Make sure you incorporate as many of these foods as you can on a daily basis to stoke your metabolism fat burning furnace.

Fruit: These fruits are high in antioxidants, which help with disease prevention and contain flavonoids. Flavonoids help with eyesight and coordination. These dark colored fruits are also a good source of fiber and boost your immune system.

Raspberries

Blueberries

Blackberries

Guava (great source of lycopene)

Goji Berries

Dried Plums

Nuts: Great source of fiber, phytoestrogens, vitamin B6, niacin, magnesium, healthy monounsaturated fats, and protein. Nuts help to lower LDL (bad) cholesterol and seem to help maintain healthy blood vessels.

Almonds

Walnuts

Cashews

Brazil Nuts

Hazelnuts

Bean/Lentils: Beans are a great source of protein and fiber as well as low in calories. They help to stabilize blood sugars and provide isoflavones that help to prevent certain forms of cancers and heart disease.
Legumes (chickpeas, lima beans, lentils, dry beans)

Black Beans

Red Beans

Oils: Particulary Extra Virgin Olive Oil. It is a heart healthy fat that helps to lower LDL (bad) cholesterol. It contains anti-oxidant and anti-inflammatory properties. It also helps to control cravings

Fish: Fish contains the potent Omega 3 fatty acid. It is potent in a very good way. It helps your body store less fat and helps your body convert fat to energy. It is a great anti-inflammatory as well as wonderful brain food. The ADA recommends that you consume 1.5-3gms of Omega 3 fats a day. One serving of the choices below will provide almost 4 gms of Omega 3 fats.
Salmon

Tuna

Mackeral

Vegetables: A variety of colors is the key here. For example carrots are a great source of beta carotene , which can reduce the risk of cancer, tomato contains lycopene another powerful anti-oxidant that reduces the risk of cancer.

Dark green leafy vegetables such as spinach contain carotenoids that improve your immune system and is full of vitamins and minerals. We also can’t forget about broccoli, cauliflower, kale and other cruciferous vegetables that contain cancer fighting properties.

Carrots

Tomato

Broccoli

Kale

Spinach

Cauliflower

Beets

Cabbage

Swiss Chard

Purslane

Green Tea: Not only is non-caffeinated fluid good for you, but research has shown that green tea may be one of the best disease fighting fluids you can consume. It is very high in antioxidants and scientists have shown that is has reduced cancer in individuals by as much 60%. It actually inhibits the growth of cancer cells. Research has also shown that it reduces over cholesterol levels as well as increasing the ratio of HDL (good) cholesterol to LDL (bad) cholesterol.

Here are just some of the ailments that drinking green tea helps:
* cancer * rheumatoid arthritis * high cholesterol levels * cariovascular disease * infection * impaired immune function.

There is also some research that drinking green tea shows benefits to those wanting to lose weight. Researchers showed that those that consumed caffeine and green tea extract burned more calories than those that consumed caffeine or a placebo. More studies are being conducted to determine if this is valid evidence, but so far it looks encouraging.

If you can eat as many of these superfoods as you can on a daily basis you will be running at peak efficiency and burning maximum calories to stoke the fat burning furnace called your metabolism.

Jayson Hunter RD, CSCS is the author of the Carb Rotation Diet. To discover the 5 absolute truths Every Serial Dieter Who Seeks Rapid-Weight loss MUST come to grips with visit The Carb Rotation Diet.

Carb Rotation Qestion & Answer

2008-10-27T20:50:00.000-07:00

By Registered Dietitian Jayson Hunter

There's been a LOT of talk on the Internet lately about the latest diet guru on the scene. He's a Registered Dietitian and fitness expert named Jayson Hunter.

Chances are you've recently heard about his Carb Rotation Diet

And lately I've been getting questions from readers whether or not his program truly does an effective job of getting rid of unwanted body fat or if it's just another Internet scam.

So first I did a little research on Mr. Hunter to find out exactly who this guy really is. I'll tell ya, I came away VERY impressed.

Next, I put together a little Q and A to make sure I answer all your questions about Jayson's rapid fat loss plan.

Q. Will the Carb Rotation Diet really help remove stubborn fat? I mean seriously, can it really help me lose up to 15 pounds in just 30 days, or is this just a bunch of hype?

A. Yes, it will. In fact, I've heard from many personal fitness trainers all over the world - thanks to the Internet - his program has helped their clients lose the stubborn body fat that just wouldn't seem to come off.

The secret is in the Carb Rotation cycle that he has perfected. In other words, eating the right amount of carbs on the right days creates an incredible fat blasting response by your body.

Q. Are those testimonials on his site real?

A. Absolutely. It's 100% against the law to make testimonials up out of thin air. He wouldn't think of doing it. And when you realize he has a wife and baby girl to support I think that will put your mind at ease even more. He's not going to do anything to get into trouble when I have so much going for him ;-)

Again, they are real. Men and women just like you are seeing extraordinary results and loving every minute of it because his program is so easy-to-follow.

Q. Do I really need to follow the exercise program that comes with his Carb Rotation Diet plan?

A. Well, if you want to see optimal results, yes. If you're serious about zapping unwanted fat from your hips, butt, thighs or belly you sure do. When you add the fitness component to his Carb Rotation principals you truly can shed up to 15 pounds of fat in just 30 days!

But here's the thing:

The exercise program isn't a slow, boring cardio routine you're probably used to. It's high-energy resistance training that gets you in and out FAST. Plus, they really sculpt and shape your body to give you that lean, sexy look most people are after.

Q. What makes his program different from all the other diets out there?

A. As I mentioned earlier, Jayson has perfected a method for tweaking your carbohydrate intake which stimulates your body to melt fat almost instantly.

And even more important is the fact you will FEEL full and satisfied. You will NOT be hungry all the time. And you'll have BOUNDLESS energy!

Lastly, his diet plan teaches you how to KEEP the weight off. And isn't what you really want PERMANENT results?

Remember, Jayson is a Registered Dietitian. Not some muscle-bound personal trainer with a weekend certification. He went to a real school and got a real degree so he could teach people how to make lifestyle changes which would result in a lifetime of weight loss and health.

Q. Is the money back guarantee for real?

A. Sure is. But I promise you, if you follow his program and put your heart and soul into getting results you wouldn't think of asking for a refund. You are going to be astonished by the results you see.

Q. What if I purchase his program and after reading it still have more questions?

Look at it this way: Your success is his success. He wants nothing more than to know his program has worked for you just like it has for countless others who have struggled to lose weight permanently. He let me know if you have questions you can email them to him at any time.

Q. I'm really excited to get started, but I'm not sure how. What's the first thing I need to do?

A. Jayson has laid out every step you need to take in the Carb Rotation Diet.

Seriously, the entire blueprint is laid out for you in his program. Simply follow it to the letter and watch the fat melt off your body!

Q. Am I going to be miserable and feeling hungry all the time?

A. NO, you will not. In fact, just the opposite is true. You're going to always feel full AND you're going to be stunned by how great you feel and how much energy you have.

Q. Why should I trust him?

A. As I wrote earlier, I've discovered he's real guy with a real family. This program is how he supports them. I know all too well there are a lot of scam artists on the Internet. It's a shame because it makes it harder for guys like Jayson who truly want to see you succeed.

He's a real Registered Dietitian and fitness expert with over ten years of experience. He's helped hundreds and hundreds of men and women just like you remove stubborn fat from their body.

I'd love to see you added to the list of his success stories.

Yours in health,

Nathan

PS - The Carb Rotation Diet is the real deal. I can't wait to hear how much weight it has helped YOU lose!

Jayson Hunter RD, CSCS is the author of the Carb Rotation Diet. To discover the 5 absolute truths Every Serial Dieter Who Seeks Rapid-Weight loss MUST come to grips with visit The Carb Rotation Diet.

Weight Loss Tips for Six Pack Abs

2008-10-26T10:24:00.000-07:00

Quick Weight Loss Tips to Lose Weight Fast

By Registered Dietitian Jayson Hunter

Weight loss tips for six pack abs are in high demand these days. It seems everywhere you turn dieters everywhere are searching for the secret to the ever elusive flat belly. Registered Dietitian Jayson Hunter, who has helped hundreds and hundreds of people lose weight successfully, has releases the following easy-to-follow weight loss tips for six pack abs.

“Losing belly flab is not easy, but the formula is pretty simple,” Hunter explained. “There are simple things people need to focus on to lose weight fast.”

Hunter recommends these proven weight loss tips for six pack abs:

1) Review food labels

Avoid foods that contain excess sugar and calories. Especially avoid foods that contain any trans-fats. Look for foods that are low in energy density. This means you get a good size portion, but low calorie. This will generally be non-processed foods. Meaning fruits, vegetables, whole grains and lean proteins are your best choices.

2) Follow the 90% rule

If you can follow your diet plan 90% of the time then that is enough to have success with weight loss. If you find yourself breaking the rules more than 90% of the time then the chance of being successful with weight loss is not as likely. Your chances of failing increase significantly.

Lose the all or nothing attitude and just take one day at a time. Reflect on your day before you go to bed at night and instead of getting down on yourself because you were not perfect just set goals to accomplish next day that would eliminate those errors.

3) Keep total fat intake under 30% for the day

This can be accomplished by not adding too many extra fats such as butter, sour cream, mayonnaise, etc. It does not mean you have to completely eliminate these items, but do not eat them as a regular food item every day.

For even more great weight loss tips for six pack abs download Hunter’s FREE report “36 Rapid Fat Loss Foods” by visiting his website: Carb Rotation Diet.

Jayson Hunter, RD, CSCS is a registered dietitian and personal trainer with over ten years of experience. He specializes in helping people lose weight quickly and safely so they look great for any special event they want to look their best for. He is available for story ideas and interviews.

Eating Healthy During the Economic Crisis

2008-10-23T15:35:00.000-07:00

Eating Healthy During the Economic Crisis

Registered Dietitian Offers Nutritional "Bailout" Plan

St. Charles, MO 10/16/2008 07:21 PM GMT (TransWorldNews)

Eating healthy is often determined to be too expensive for the average American. Fast food and foods loaded with fat and sugar tend to be inexpensive and always at hand.

Registered Dietitian Jayson Hunter has created some tips for healthy and affordable eating. He is calling it his Nutritional Bailout Plan."Too many people think they can't afford to eat healthy, especially during this Economic Crisis", according to Hunter. "That's why I want as many people as possible to know about these tips for eating healthy.

"The following healthy eating tips will help any American lose weight fast during this Economic Crisis:

1 - Choose seasonal fruits to save on grocery bill costs with your grocery bill. Out of season fruits can add a good chunk to any food bill.

2 - Buy in bulk and freeze what isn't needed. This is easy to do with meats. When buying ten chicken breasts it lowers the cost perp ound of chicken. Freeze the rest of the chicken that isn't going to be eaten in the next few days and then thaw what is needed for the next meal when necessary. Same idea works for beef and hamburger.

3 - Pay attention to sales. Many times, eating healthy can be easily accomplished just by focusing on special offers and coupons.

For more information on how to eat healthy during the Economic Crisis can download a FREE copy of Hunter's Rapid Fat Loss Starter Kit. It will help any person who wants to lose weight fast. It is available free of charge at: Carb Rotation Diet

Jayson Hunter, RD, CSCS is a registered dietitian and personal trainer with over ten years of experience. He specializes in helping women overcome the damage done by dangerous fad diets, so they can lose weight fast in a safe and healthy fashion. He is always available for story ideas and interviews.Yours in health Jayson Hunter RD, CSCS

The Key to Controlling Insulin Levels and Looking Great in Your Mini Skirt

2008-10-22T17:42:00.000-07:00

The Key to Controlling Insulin Levels and Looking Great in Your Mini Skirt

By Registered Dietitian Jayson Hunter

Insulin level is controlled and manipulated by the glycemic load of foods. In your mini skirt diet plan you want to consume lower glycemic foods to produce a lower glycemic load which keeps your insulin levels lower. By doing this you allow your body to burn more calories rather than storing them as fat.

First let discuss what low glycemic is before we decide if it will help you with your weight loss and mini skirt goals. Foods that are considered low glycemic when consumed are foods that do not dramatically elevate your blood sugar levels. Eating foods that are high glycemic will dramatically increase your blood sugar levels. Your body starts to promote the fat storage of these sugars when you eat high glycemic foods because your insulin level increases.

When women want to know or ask what foods to eat so they can be skinny and look amazing in that mini skirt they are essentially looking for foods that aren't going to promote the storage of fat. To become low glycemic a food needs to have a mixture of nutrients, be lower in overall sugars and contain a fair amount of fiber with each serving.

For example a piece of white bread is a high glycemic food because it consists of processed and refined flour. A piece of whole-grain bread would be a lower glycemic food because it contains a good amount of fiber and other nutrients that would slow down the absorption of your food.

Your objective is to choose foods that contain some protein and fast or are a good source of fiber so that you consume a lower glycemic food. Though you also need to look at the big picture and look at what else you are eating for that meal since it is all digested at the same time.

When deciding on a meal you want a balance of a lean protein source, 1-2 servings of vegetable and/or fruit and 1 serving of a higher fiber whole-grain carbohydrate food choice. Your total glycemic level is lower when eating balanced like this which means your blood sugar levels don't rise as high and your body promotes fat to be used for energy instead of being stored.

When you eat a lean protein source at your feeding opportunities you are also releasing a hormone called glucagon that is the opposite of insulin and counteracts the effect of insulin by promoting the release of fat to be used as energy instead of storing it.

So my answer to women who want to know what foods to eat so that they look amazing in their sexy, little mini skirt I would say plenty of foods can work as long as you eat them at the right time and in the correct portions. The best way to your mini skirt goals is to eat a lean protein source at every feeding opportunity and a vegetable that is a good source of fiber along with fiber rich whole grains. Your goals is to avoid high sugar soft drinks, fast food items that are high in fat and processed refined carbs and sugars.

http://www.youtube.com/watch?v=4MKvk8Mo6MI

3 Ways Carbohydrates Can Make You Fat

2008-10-21T17:43:00.000-07:00

Can carbohydrates make you fat? Are carbohydrates essential for fueling the body and having it run efficiently? Do I need to watch my intake of carbohydrates to prevent fat storage? The answer to all 3 questions is Yes!

So what does all this mean? Am I not to eat carbs or am I supposed to eat carbs? How many carbs should I eat? What types? The entire carbohydrate craze has gone from one extreme to the other and back again. It's no wonder you may be confused, frustrated, mad or all of the above.

There is a ton of information flying around and much of it is garbage. Here are the facts about carbs and how you should use this information.

1. Your body can store all carbs as fat when the muscles and the liver are already full of glycogen. So if you continuously eat a high carbohydrate diet this can lead to increased fat storage. Also, you can store more of your carb calories as fat when you eat too many processed and refined carbs. The key is to consume moderate carbs and choose carbs that have at least 2gms of fiber per serving. This will help control insulin spikes, which leads us to number 2.

2. Eating too many carbs at one sitting without enough other nutrients to counteract its effect will cause insulin spikes, which then triggers your body's fat storing mechanisms. This is why I suggest you eat whole grain carbs, vegetables and fruits with skin when possible because they will provide good sources of fiber to help control these insulin spikes. Also, make sure you balance your carb intake with lean protein to further counteract the effects of carbs in the body in regards to elevating your insulin levels.

3. Through a process known as de novo lipogenesis your body can directly increase fat storage by converting carbohydrates to fat. So I will reiterate why you need to eat carbs. Eat whole grain, high fiber carbs as well as lean protein to control blood sugar rise, which then controls insulin spikes and helps prevent you from storing carb calories as fat.

So now that you have the facts about carbs should you be eating them or not. To summarize you do need carbs. Your body does need carbs to function properly and maintain optimal efficiency. The body doesn't need as many carbs as we feed it though. It also doesn't need the refined flours and process carbs we have become accustomed to eating. As we have gotten lazier and our lives have become busier we tend to lean towards convenient foods and they are usually not the healthiest of foods.

We have consumed too much of those foods and then blamed it all on carbs as to why we are fat. Carbs are not the main culprit. They do play a part as I describe above as to how they can make you fat. I also mention how to eat carbs so that they don't make you fat.

Jayson Hunter RD, CSCS is the author of the Carb Rotation Diet. To discover the 5 absolute truths Every Serial Dieter Who Seeks Rapid-Weight loss MUST come to grips with visit The Carb Rotation Diet.

http://www.youtube.com/watch?v=7r3O8svevAI

Lose Weight Fast With These Three Mindset Tips

2008-10-20T16:20:00.000-07:00

Quick weight loss follows with the right frame of mind. To lose weight fast, you need to be in the right frame of mind. I believe too many people enter into a diet plan without mentally preparing for it first.

Quick weight loss is possible. Everyone knows that. But the challenge is keeping the pounds and inches off. And that takes the right mental attitude and social support. I've worked with hundreds of people who want to lose weight fast, but the most successful ones - the ones who keep the weight off - are the ones who have the correct disposition before starting.

I recommend the following three mindset tips for permanent weight loss:

Surround yourself with the right people for quick weight loss.

You need to understand that you will need to make some different lifestyle choices to keep the weight off. And that may very well mean not be able to socialize with others who can be a negative influence. Research was recently completed that showed you are more likely to adopt your friends eating habits and body image by hanging around them. So that means if 4 of your 6 friends are overweight and eat like crap you are more likely to eat like crap and start to gain weight to match them as well. The same is true if 4 of your 6 friends were thin and ate healthy. You are more likely to follow their habits. So make sure you associate yourself with like-minded people. Your successful weight loss depends on it.

Don't expect it to be easy.

While losing weight doesn't have to be a chore, you need to come to grips with the fact that it is going to take effort. Anything worth doing never is. Accept the fact there will be some tough times ahead. That is why it is so important to surround yourself with positive people. They will help support you when you face obstacles. Remember each day is a new day and you should take it one day at a time for quick weight loss. Start each day with your goals in mind and a plan to achieve those goals for that day. Don't lose sight of those goals and keep working towards them each and every day.

Don't expect the rapid fat loss results to last forever.

The rate at which you achieve your quick weight loss will eventually slow down because your body will soon run out of fat to lose. The challenge now becomes how do you maintain your new quick weight loss and keep it from returning. I teach many people how to lose weight fast, but most importantly I teach them how to keep it off for a lifetime. Many diets can get you to lose the weight, but the key is to keep the weight off. Make sure you make the proper lifestyle changes so that you create permanent weight loss and never have to diet again.

Jayson Hunter RD, CSCS is the author of the Carb Rotation Diet. To discover the 5 absolute truths Every Serial Dieter Who Seeks Rapid-Weight loss MUST come to grips with visit The Carb Rotation Diet.

http://www.youtube.com/watch?v=1N-cPCBr9YQ

Three Low Carb Diet and No Carb Diet Myths

2008-10-17T15:39:00.000-07:00

Women Lose Weight Fast When They Know the Truth About Low Carb Diets

There are a lot of Low Carb Diet and No Carb Diet myths confusing women who are trying to lose weight fast. As America’s Trusted Weight Loss Expert I am here to educate women worldwide on the dangers of low carb diets.

I’m not going to be the one to lie to you and tell you that you can’t ever eat carbs again. There are more and more stories every day from those that have tried to eat a long term low carb diet. It’s time the truth was told and we put and end to these Low Carb and No Carb Diet Myths.

I want all women looking to lose weight fast to know the following Low Carb Diet and No Carb Diet myths like the back of their hand. I believe by shattering the following myths women worldwide will be better served and more apt to lose weight quickly.

First Low Carb and No Carb Diet Myth: Your body doesn’t need carbs so you don’t need to eat them. You will survive just fine without them. False: Your body does need carbs for energy and more importantly your brain feeds off of sugar which primarily comes from carbs. When you don’t adequately eat enough carbohydrates for long periods of time your body suffers. This is a very inefficient way to lose weight because in time your body can start releasing hormones to prevent any future weight loss.

Second Low Carb and No Carb Diet Myth: You won’t crave carbs when on a low carb diet. False: When you deprive yourself of a major nutrient your body tries to start utilizing other nutrients to do the job carbs normally do. Your body has to rely on protein and fat to be converted for energy. As I mentioned above this is very inefficient and your body suffers because it can’t use the protein and fat for what they are intended for. Your body will crave carbs as a result of this.

Third Low Carb and No Carb Diet Myth: You can eat this way the rest of your life and it is perfectly healthy for you. False: It is extremely difficult to eat this way for the rest of your life and in time your body will suffer due to the constant attempts to make up for the carb deficiency. Are you seeing the common recurring theme here? Your body will eventually suffer when trying to eat this way for long periods of time. Worst of all you will end up gaining back any of the weight you may have lost because you go back to your old ways of eating. The take home message is to avoid low carb and no carb diets. Instead learning to control your carb intake by carb rotating is a much healthier alternative.

Learn more at Carb Rotation Diet

http://www.youtube.com/watch?v=eVT8RhkRoIo

How to Spot A Dangerous Fad Diet

2008-10-16T15:43:00.000-07:00

By Registered Dietitian Jayson Hunter

Are you fed up with dangerous fad diets? I sure am and with my experience as a Registered Dietitian I know firsthand how susceptible you can be to the false claims that fad diets make. I am here to teach you how to instantly recognize the 3 keys to a dangerous fad diet.

It should be a criminal offense in regards to what some of the fad diets do to your metabolism. Yes, they help you lose weight fast, initially. But they can absolutely destroy a person's metabolism and cause them to gain much more weight back.

I believe in a much more sensible approach to help you lose weight fast. You don't need a dangerous fad diet to lose weight fast. You can achieve rapid fat loss in a very safe and healthy manner when the correct approach is taken.

The following are my top three keys for instantly recognizing a dangerous fad diet:

One Ingredient Diets:

Any diet that preaches eating only one ingredient - such as ice cream or grapefruit - for an extended period of time can be classified immediately as a dangerous fad diet. There are dozens of these types of diets on the market. Another problem with a fad diet is that fad diets are generally low on overall calories and deficient of important nutrients needed for weight loss. What many fad diets do is focus on 1 nutrient as the potential key to weight loss and in reality all they are doing is severely restricting your calories to see weight loss. Once you have met your weight loss goal and are no longer following the fad diet where do you go from there? Most people revert back to their old ways of eating and the weight comes right back on. Many times the weight gain is much worse than where you started.

Fasting:

Avoid any "lose weight fast" program that suggests you "fast" for an extended period of time. Very simply, not eating will wreak havoc on your metabolism. If you are looking to lose weight fast then not eating is potentially the worst thing you can do. Fasting causes your body to increase a hormone called lipoprotein lipase. Many call this a "starvation" hormone because when this hormone is elevated your body will adjust how it uses the calories you eat. Your body will start to store more of the calories you eat as fat calories when this hormone is elevated. It does this to protect itself and to make sure it has enough calories in reserve when it needs them. Fad diets that encourage you to fast or severely restrict calories will generally cause an increase in this "starvation" hormone.

Miraculous Claims:

Use your common sense when investigating a fad diet. If it sounds too good to be true, it probably is. Please don't fall for the amazing claims of miraculous weight loss. Weight loss isn't hard, but it does take some effort and work. I recommend enlisting the advice of a qualified nutritionist or health professional when attempting to lose weight fast.

For more information check out Carb Rotation Diet

A Great Exercise for a Lean Stomach and Tight Butt!

2008-10-15T17:46:00.000-07:00

Losing weight is hard work and can be time consuming as well. The key is to select exercises that work multiple body parts at once and help you burn fat at the same time. This way you will be toning and tightening multiple areas while losing weight, thereby saving tons of time wasted doing both weights and cardio at the gym.

With only a pair of dumbbells you can do all kinds of exercises that will tone you up and burn fat, getting you into great shape in no time! Dumbbell lunges, squats, presses and all kinds of body weight drills done in a circuit fashion can accomplish this. But there are some exercises that combine these movements to give you a better bang for your buck or time efficiency.

Once such exercise is the dumbbell squat thrust. Simply grab a pair of dumbbells, clean them up to your shoulders, then squat down. From the bottom drive yourself up with your legs and then press the dumbbells up over head. This full body drill will work your legs, butt, abs, shoulders and arms all at the same time. Plus, whenever you are working that many muscles at once, you will be sure to elevate the metabolism and burn a ton of calories. Work hard enough and your metabolism will be elevated for 24 hours!

Check out the video below for a great example of a variation of the squat thrust that will work your abs nicely too.

http://www.youtube.com/watch?v=DqiMzj5gEq0

Halloween Fat Loss Pumpkin Workout

2008-10-14T15:43:00.000-07:00

Halloween is coming up and all the women are going to dress like animals, nurses, or horror characters, only slutty ones! That's right, it is the time of year for women to dress like school girls or sexy 80's celebs in without anyone being able to call them names. As a red blooded man I am all for the short skirts and low cut tops, but only if the women's body can pull it off!

So here is a workout for all the ladies out there who want to lose weight and look extra sexy in their Halloween costumes. In this video the trainee is using a pumpkin, which I just find funny, but it is a solid workout that can be used with a medicine ball, a weight or a kettlebell.

So check out this video and give the workout a try. Once you are in shape, getting physical on Halloween should be a fun time for everyone!

http://www.youtube.com/watch?v=7umUtYjWAgs

The Five Simple Steps for Losing Twenty Pounds Quickly and Safely, by Jayson Hunter

2008-10-09T15:59:00.000-07:00

“The Five Simple Steps for Losing Twenty Pounds Quickly and Safely”
By Registered Dietitian Jayson Hunter

It’s unfortunate, but true: Many women feel the need to starve themselves when they have twenty pounds they want to lose so they can look great for a special occasion. Whether it is a wedding, class reunion or some other special event there is a tremendous amount of pressure on women to look great. And this pressure often leads to the yo-yo dieting and weight gain that is so prevalent in our society today.

You know the pattern: You starve yourself and seem to drop a ton of weight fast. But then when you go back to your normal eating patterns you gain not only the weight you lost back, but you gain even more!

And it’s all the result of one thing: Starving your body of the nutrients it needs.
As you’ve probably read somewhere by now, your body’s metabolism actually burns more fat when it’s fed more often. So if you want to lose dress sizes and inches fast you need to be good to your body. And that means eating the foods it craves to help it melt fat.

So here are 5 simple steps you can follow to help you lose twenty pounds of pure fat. And these steps will help you keep the weight off and end – once and for all – the yo-yo dieting dilemma.
Oh, but before I forget, at the end of the five tips I will tell you about a website for you to visit where you can even more great FREE info and even a 30 day meal plan to make your life even easier!

1. Increase Non-Starchy Vegetable Intake
You have probably seen this many times before, but I guarantee it is one of the most important steps to losing weight. Why you ask? One reason is because eating non-starchy vegetables increases your fiber intake which makes you feel fuller quicker.
Another reason is that vegetables are energy consumers. It takes more energy to digest a vegetable than a type of carbohydrate. You could actually be in a negative calorie balance if you compared one carrot’s calories to the amount of calories it took to digest and utilize that carrot.
There are studies that show on average for those that ate 4 or more servings of non-starchy vegetables a day were the biggest losers when it came to weight loss

2. Protein Should Be At Every Meal
To optimally preserve your lean body mass while losing weight it is extremely important to consume some type of lean protein at every meal.
Protein is a great nutrient to prevent you from overeating because it will fill you up quicker.
It is also another nutrient that is energy costly, which means it takes more calories to digest and utilize protein than it does a carbohydrate.
Your best sources of protein are beef, chicken, fish, eggs, and dairy.

3. Eat Whole Grain Carbohydrates
Consuming whole-grain carbohydrates regulates your insulin levels and keeps your body from producing too much insulin. This, in turn, keeps you losing weight.
Large amounts of insulin promote fat storage and fast digesting or simple carbohydrates produce large amounts of insulin. You want to limit or avoid these fast digesting carbs.
By doing this you not only improve your health, but will speed up your fat loss.
Some studies believe that up to 70% of successful weight loss stems from keeping insulin levels in check and to do this means eating whole grains and avoiding simple carbs.

4. Eat More Healthy Fats
Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, or other Omega-3 products.
Healthy fats are great antioxidants. They also help with brain function and many other essential processes that take place in the body on a daily basis.
Essential Fatty acids also help prevent certain diseases such as heart disease and cancer. Some studies are starting to show that consuming Omega-3 products may boost your metabolism by as much as 400 calories a day.

5. Eat Frequent Meals
There is a direct correlation with eating patterns and volume of food consumed as well as insulin levels.
Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories.
By eating smaller portions throughout the day, you tend to eat less food overall. You also control your blood sugars because, by ingesting a steady state of nutrients throughout the day, your body has no need to significantly elevate insulin levels to handle large amounts of food.
Now of course I do recommend you exercise while making these 5 changes to your diet because nutrition and exercise go hand in hand for fat loss. If you make these simple changes to your diet and take part in an exercise program that has you burning calories then you will drop dress sizes and inches quickly, safely and permanently.

Jayson Hunter RD, CSCS is the author of the Carb Rotation Diet. To discover the 5 absolute truths Every Serial Dieter Who Seeks Rapid-Weight loss MUST come to grips with visit The Carb Rotation Diet.

Circuit Training Fat Burning Workout using Kettlbell Swings

2008-09-22T16:01:00.001-07:00

I attend a boot camp fitness class twice per week with my fiance. Training in a group atmosphere makes it a fun and social event but also forces us to work harder in a sort of competitive way. Anyways, in the boot camps we often do circuit training to ensure we burn fat and get the most training density possible in one hour. Now circuit training is nothing new but Marty, our instructor, put a really neat spin on a normal circuit training workout. He set up a normal routine of about 10 exercises (running, lifting, and body weight drills) but between each drill he added 10 kettlebell swings.

For those of you who don't know, kettlebell or dumbbell are an extremely effective fat burning drill because your entire body will fail at once instead of a single body part that forces you stop. Often it is your heart and lungs that make you put the weight down. I use high rep kettlebell swings to really burn fat on a regular basis.

Adding swings between each drill made our circuit training WAY more difficult. I am so used to circuits I almost never gas out but with kettlebell swings mixed in their I thought I was going to die! The workout looked something like this:

run 100m
10 kettlebell swings
medecine ball throws
10 kettlebell swings
lunges
10 kettlebell swings
sandbag clean and press
10 kettlebell swings
planks
10 kettlebell swings
bosu ball jumps

This is all done without any rest and will work the entire body. Try adding kettlebell or dumbbell swings (if you don't have a kettlebell) to your workouts to burn even more fat and create a more challenging training session!

http://www.youtube.com/watch?v=4CAeO8OUkvs

Working Out When Traveling to Lose Weight and Stay Fit

2008-09-18T15:56:00.000-07:00

Sticking to a regular weight loss and healthy eating routine is pretty easy when you are at home in your natural environment and you have that routine created. The problem for a lot of people who are new to a healthy lifestyle is that once their routine is broken it can be hard to get back into it. Travelling, for example, is a major killer of fitness routines because it totally disrupts your life in terms of exercise and diet. To keep making progress in your quest for a lean and healthy physique, you need to stay on course and have a plan to deal with those times when you simply can't go to the gym and follow your normal routine.

When I am travelling I often will not go to the gym. I hate paying $20 one time fees, going to a foreign gym where I feel stupid and I really hate wasting precious time at a gym when I am in a foreign city. And don't even try to tell me about hotel gyms! They always suck and are a total waste of time. Nope, instead I like to find different ways to train outside of the gym both as a mental break from my regular routine and to maximize time. Let's face it, if you are on vacation why waste time in the gym, and if you are on business you may as well enjoy the city you are in.

If you can't or won't go to the gym your best bet is probably doing body weight exercises in a circuit fashion. Pick anywhere from 3 to 10 exercises and do them all in a row, then repeat the circuit as many times as you can. The video below is an example of a challenging but powerful fat burning body weight workout that can be done in a hotel room or a park. What I really love about body weight workouts is they are super fast! No time is wasted waiting for a machine or getting your weights set up. You can move from one drill to the other instantly, allowing you to created a stronger metabolic effect in less time. The other nice aspect of body weight drills is you will still stress your muscles much like lifting weights. Muscles that are forced to adapt to resistance, be it body weight or dumbbells, become stronger and more toned making you stronger and better looking! I get sent down to Austin, Texas now and then for work and I live by body weight workouts when I am there. 20 minutes of pain each day and then I am done and ready to enjoy the Texas weather.

Another great way to stay active on the road is to walk, job or hike whenever you have the chance. Being that I live in Canada, when I do get sent down south in the winter I go for a walk every day after work. It is a great chance to get some fresh air and sun, plus I get to see the city that way.

As for eating, I swear by nuts when travelling. They fill you up, are full of nutrition and will not make you fat despite what the low fat craze of the 90's drilled into all of us. Nuts and water will keep you feeling healthy and keep the cravings away. I recommend almonds, cashews, hazelnuts or pecans. I stay away from peanuts due to the high allergens. When it is time to eat a real meal just get the salad with some meat on it. Yes I know you want the cheeseburger and fries but do you want a flat stomach more? The choice is yours.........

http://www.youtube.com/watch?v=CWKYI_2DRoU

Quick Fat Loss Workout for Outside, 400 meter dashes

2008-09-11T16:12:00.000-07:00

Forget about driving to your lousy and crowded gym just to act like a hamster in cage and work hard going nowhere. Today you are going to get outside in the fresh air and sunlight and get a great outdoor fat burning workout in to burn fat for a change. All you need is a pair of runners and a track or field to play in.

Today's fat burning workout is as simple as it is brutal, you are going to run, not jog but run 400 meters as fast as you can. If you don't understand how that will burn fat let me explain. The 400 meter distance is simply too long to sprint but short enough where you shouldn't have to jog. You can go as fast as possible the entire time knowing that you will fall into that lactic acid threshold of discomfort and oxygen debt. THIS IS A GOOD THING. Pushing yourself into this zone will elevate your metabolism dramatically for about 24 hours. Jogging or walking on the other hand will only burn fat as you are exercising, and not much at that. Don't believe me, look at marathon runners then look at sprinters and short distance runners. Who looks leaner and healthier? The sprinters!

So, grab your kicks and head out to the track. If you don't have a track, a soccer or football field will do. First warm-up by doing some mobility drills and then walk around the whole track or field which should equal about 400 meters. Once you are warmed up and loose it is time to get busy.

Ease into a full tilt run and try to get around the 400 meters as fast as possible. Let your body fall into that pain and discomfort zone, it is where you spark your metabolic fire

After 400 meters just walk or rest for a few minutes, wait until your breathing gets under control and your heart rate is reasonably. This could take 2-15 minutes depending on your fitness levels

Repeat 4-6 more times depending on your fitness levels

No matter what, do not do more than 6 hard 400 meter runs and do not let the training session last more than one hour. We are here to create fat loss for later so 4 runs and a 25 minute workout will suffice. The key is to run hard, run like the police are after you. Get those lungs and legs burning baby!

Then go home, slam some protein and wonder why you are so hot all night long (it is because you have sparked your metabolic fire!).

http://www.youtube.com/watch?v=kWiE0CNpoEk

Quick Fat Loss Workout with Dumbbells, Squat Thrusts

2008-09-09T18:14:00.000-07:00

Yesterday I posted a simple fat burning body weight workout. In the spirit of simplicity and effectiveness I decided to post a quick fat burning workout that requires only a pair of light dumbbells and about two square feet of floor space. Talk about minimal requirements, eh? Oh, for those of you who don't know I am Canadian so I say "eh" a lot.

Anyways enough about me, let's focus on burning some fat off of you! The workout of the day is dumbbell squat thrusts and they are going to kick your flabby butt! Whether your an out of shape baby boomer or a 19 year old super athlete, this exercise will burn fat and improve your conditioning. To do this drill grab a pair of dumbbells and hold them at your shoulders. Next squat down as far as you can without discomfort. Now squat up and push the dumbbells overhead explosively. Finally bring the dumbbells down and then squat down again. Repeat until you pass out.

Okay, don't go that far but you will need to push yourself to burn fat here. Do as many as you can and then rest for 1-2 minutes depending your fitness levels. Now go again and try to beat the reps from your last set. Try to do about 10 sets of this simple drill to get enough work in that you will elevate your metabolism over the next 24 hours. Here is an example of what it would like for a relatively fit person:

squat thrusts x 45

rest 1 minute

squat thrusts x 40

rest 1.5 minutes

squat thrust x 30

rest 2 minutes (really fatiguing now)

and so on until your sets are only of about 10 reps and you are gassed out

This workout may seem very simple but if your goal is to burn fat it will be effective. Like I always say though, the body adapts quickly so only do this drill a few times in a row before mixing in some other workouts. Below is a video demonstration of the drill, you don't have to do into a full plank (push-up) position as they do unless you want to make it harder.

http://www.youtube.com/watch?v=4BgUAt5aYJQ

A Quick Body Weight Fat Burning Workout

2008-09-08T16:24:00.000-07:00

Don't have time to hit the gym? Don't have equipment at home to train? The weather is too bad to go outside? Oh well, I guess you can't exercise today and have to stay home watching MTV's The Hills marathon all day long. That is loser talk! You can exercise at home with no equipment and still get a great workout! You just have to use body weight exercises and a little bit of creativity. Body weight training is no joke and can build a great physique in a short amount of time. Here is a great body weight fat burning workout that you could try:

This workout will be a circuit of push-ups, lunges, burpees starting at one rep for each drill and going up by one rep after each round without resting. It would look something like this:

Round 1, each movement (push-ups, lunges, burpees) x 1 rep
Round 2, x 2 reps
Round 3 x 3 reps

Keep going until you run out of steam and have to stop. Then start back at one rep again! This workout should last no longer than 20 minutes if you are not stopping to rest much. Keep pushing and work hard to really get into oxygen debt that will spark fat loss over the next 24 hours.

Keep in mind that your body will adapt to any workout pretty fast so feel free to try something else or mix this workout up after about 4-6 sessions.

http://www.youtube.com/watch?v=lP8z0Ks-2S0

Circuit Training and a Sprint Workout to Burn Fat and Lose Weight

2008-09-05T16:58:00.000-07:00

Long slow cardio is almost a complete waste of time for weight loss and burning fat. The more of this type of cardio you do, the more efficient your body becomes at not burning calories so the end result is you have workout longer and longer to burn the same amount of calories each session! The body adapts quickly, it does not want to lose fat, never forget that.

High intensity sprint training, or HIIT, is the best way to burn fat and lose weight and guess what? It doesn't take long to do. Also, as soon as your body adapts you just need to alter the work and rest periods or the exercise method and your body will be shocked again. Simple right?

I have written about the merits of Tabata sprints and HIIT before so I won't try to sell you on it. Instead, I have written a great fat loss workout for you to try yourself!

First off start with a circuit training session that should last about 30 minutes. Circuit training involves moving from one exercise to the next without stopping until the time has elapsed. To begin, grab a pair of dumbbells you could curl 10 times. Try to do 10 reps per exercise but move to the next one when you have to. Here are the exercises to do while holding the dumbbells the entire time in this order:

lunges
over head press
bent over row
squat
curl
deadlift
lateral raise
start at number 1 again!

Pretty simple right? Just do about 10 reps of each drill then move to the next one. When you have been going for 30 minutes you are done. Now, just to make sure you are really going to burn some fat for the next 24 hours you will finish with some bike sprints. You will sprint for 1 minute and rest for 2 minutes doing 5 sets total. Crank up the intensity when you are sprinting and decrease it to nill during the rest portion. It should look like this:

sprint, 1 minute very high tension and rpm
rest, 2 minutes slow and steady, low tension and rpm (catch your breath

That is it, a simple and effective fat loss routine for you to try out. This should be effective for a couple of weeks then your body will start to adapt. At that point it is time to change it up again!

http://www.youtube.com/watch?v=Uv8m15ulCiw

Vegetarianism and healthy eating for athletes and soldiers

2008-09-04T16:06:00.000-07:00

Q. I know you always stress eating meat, but do you have any tips for eating healthy while being vegetarian? Also, my choices of food are VERY limited. I'm deployed to Iraq right now, and the dining facility doesn't offer very many vegetarian foods.

A. Hello Daniel and thanks for the question. Healthy eating can be tough everywhere, but I can only imagine the challenges you must face! Eating healthy is really about eating natural, unprocessed foods so if you can't eat meat I wouldn't sweat it too much, just choose foods in their natural state whenever possible. Also, I understand that you are a vegetarian, but do you eat fish or eggs? If so, you are laughing and should make those choices a major part of your diet. Now, if you won't eat any animal products and need to keep those protein levels high, I would look to nuts, beans and legumes. Nuts such as almonds are high in protein, healthy fats and loaded with minerals and vitamins, plus they will fill you up much like meat does. To be honest I think every meal of yours would have to include nuts, beans or legumes in order to ensure you are consuming enough protein.

I know that my answer is pretty light so I found some great articles regarding vegetarianism for athletes so these should help you more than I can.

UFC Fighter Mac Danzig's Vegan Diet by Mac Danzig
Making the Vegan Diet Work by Mike Mahler

Good luck overseas Daniel!

http://www.youtube.com/watch?v=wjZ_yRWabuc

Need to lose weight? Join a group fitness program!

2008-09-03T19:50:00.001-07:00

Let's face it, you already know you have to exercise frequently and intensely to lose weight and get in shape, but going to the gym by yourself can suck sometimes. Maybe it is boring, maybe it is intimidating or maybe you just don't know what to do. Either way, if you have personal reasons not to go to the gym it can be hard to follow a regular exercise regime.

My fiance is like this; she wants to workout but just hates the gym. She finds it boring and is intimidated to do train by herself so she has to do whatever I am doing. For cases like hers I find that fun, friendly group fitness classes are the best bet. A group fitness program can become a social event where you look forward to seeing your workout buddies and going through a challenging training session together. My fiance and I did a boot camp together in July and we didn't miss a single workout! Now that is great, but in August she did not train once. Why, because she always had an excuse not to go to the gym. So what did I do? I signed her and I up in a group fitness class, a kettlebell class to be exact held by the same guy that ran the boot camp.

His name is Marty Hansen from M-2Sport.ca and she loves his classes. Now she is all excited and can't wait to go train with him and his group. Go figure! Oh well, whatever works right? You may be in the same boat, it might not be exercising that you hate it might just be that you hate exercising alone.

I recommend you find a friend and convince them to join a boot camp or some other fitness program with you. Make it a social event where you can meet new people, have fun, and get a great workout too!

http://www.youtube.com/watch?v=7ajbFQqatrc&feature=related

A good day of weight loss habits put into practice

2008-09-02T16:28:00.000-07:00

Losing weight and getting in great shape is all about habits. You need to practice habits that help you achieve your goals instead of hindering. If your daily habits all lend themselves to helping you lose weight, then the road to fitness and leanness is not such as tough one.

Let's look at the daily habits of a person who is slowly getting fatter and then compare them to those of a person losing weight.

The weight gainer:

wakes up and gets ready for work, skipping breakfast
drives to work
gets to the office, takes the elevator and sits at their desk
at lunch, walks to the nearest fast food place and eats way to much because they are so hungry from missing breakfast, also because it is close and they didn't pack a lunch
spends the rest of the lunch hour sitting then goes back to the desk and sits until work is over
elevator back down to the parking garage
drives home
gets home and is so tired they have to sit on the couch for 1-2 hours
makes dinner, instant packaged stuff because their is no time
has dessert after processed dinner
sits on the couch until midnight
goes to sleep for 6 hours

Ok, so let's go over the habits that are making this person get fatter and fatter. Number one they don't exercise, not even by accident! In fact, their entire live revolves around sitting and doing nothing. Sitting in the car, at their desk and on the couch. Walking as little as possible and avoiding exertion. Also, the food choices are terrible! No breakfast to stimulate the metabolism, no healthy snacks to keep overeating down and no healthy food. How can someone have the energy to exercise if they don't feed themselves properly? Lastly, speaking of energy what is with the 6 hours of sleep? How can anyone be a healthy and productive person without sleeping at least 8 hours? Also, sleeping more will allow you to burn more fat and store less.

Now to our healthy subject:

wakes up and instantly makes a breakfast of eggs, fruit and other natural foods
walks or bikes to work, sneaking in some exercise
takes the stairs up to work, more exercise
works at their desk, sitting on an exercise ball and getting up frequently to move around a bit
has a light snack mid-morning of almonds and lots of water
works until lunch time
at lunch bikes or walks to get some exercise, possibly home to make lunch or take a nap
eats a healthy lunch of lean meats and veggies
works through the after noon, similar to the morning
walks or bikes home from work
once home, gets exercise gear together and has a vigorous workout, feels great
cleans up, relaxes then prepares a healthy, high protein home cooked dinner
relaxes until bed-time
8 hour sleep or more

As you can see, the healthy person has a lot of great habits. A solid eating plan of scheduled meals and nutritious food. Plenty of exercise both light and intense to burn up calories and keep healthy. And finally a solid nights sleep to really recover and reduce stress on a regular basis.

If you take a close look at the healthy person's routine, it is nothing crazy. In fact it is how every used to live only 50 years ago. All you have to do is start making these practices a habit in your daily life and before you know it you too will be one of those few skinny people still out there!

http://www.youtube.com/watch?v=Lwme8rkzetg