Fat Man Unleashed

Ask Dr. Rybicki: Basic Weight Loss Procedures

Dr. Ken Rybicki — Fri, 10 Jul 2009 18:15:01 +0000

This time of year many of my patients come to me requesting information on weight loss. There is a lot of information, and misinformation, available to the public which often times is contradictory and confusing. My very first comments to patients wanting to go on a weight loss program, are, that there are no “miracle methods” to weight loss. To achieve long-term and sustainable weight loss, there are still only two important factors: proper diet and exercise. Nevertheless, patients ask me what they can do to at least get started on weight loss. I’ve compiled some basic weight loss procedures, and my thoughts on them. If you have any more specific questions about the topics, post them in the comments and I will try to address the ones that I can.

The first aspect to address is diet. Many patients want to know which diet is the best. Companies, doctors, and researchers have made numerous recommendations from low-fat, to low carbohydrate, to cabbage soup. I find that the most sustainable is low fat, and relatively low carbohydrate diets. I also recommend trying to place a daily calorie intake limit. This depends upon the size and age of the patient when they first come in. Patients also want to know about some of the structured programs that provide all of the food. These programs depend upon a specific fat, carbohydrate and calorie intake per day. These often work well, but this depends upon the patient’s motivation, and willingness to pay for the meals. Some people need to be regimented and eat only pre-packaged food that is specifically portioned. This is fine, but the food program must be strictly adhered to. Cheating will negate any benefits. There are medically prescribed “liquid diets” that also work very well. Once again, however, these must be followed perfectly, or they will not work. Sneaking in other food will make the diet less useful. No matter what diet is chosen, you need to make a long-term commitment to sticking with it. Healthy eating is a life-time process.

Patients also want to know about weight loss medications. Once again, these can be useful to get a start, but are not long-term solutions. One example of a prescription weight loss medication is Phenteramine, which is an appetite suppressant. This seems to work somewhat for a short period of time. It can have some side-effects such as an upset stomach. The effectiveness of phenteramine is usually only for one to three months. Meridia is another appetite suppressant that may work for some individuals. Xenical is a fat absorption inhibitor that keeps people from eating fatty foods, because when doing so, they can feel bad with diarrhea and abdominal pain. Patients often ask about the numerous over-the-counter weight loss medicines. Many of these contain ephedrine, a stimulant, which I do not recommend.

Patients commonly ask be about weight loss surgery, which is also referred to as bariatric surgery. Recent advances in techniques for this surgery have made it much safer and successful. Some examples of this surgery include stomach stapling, gastric bands, and gastric bypass. These procedures are performed by qualified surgeons and require extensive pre-operative testing, as well as aggressive weight loss attempts prior to even considering surgery.

Exercise is the cornerstone of weight loss. I advise patients to start slow and develop an exercise program that includes both core strengthening and aerobic exercise. I recommend that they work their way up to aerobic exercise for a period of 30 to 40 minutes three times a week. Common examples of aerobic exercise include running on a treadmill, riding an exercise bicycle, or using elliptical trainers.

To summarize, while there are ways to get a fast start to weight loss, these will all fail unless you develop a good nutrition and exercise program that can be adhered to for a lifetime.

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Ask Dr. Rybicki: Basic Weight Loss Procedures

The Power of the Mind

Frank Cruz — Thu, 09 Jul 2009 18:41:15 +0000

“Where I am today, is where my mind put me, and where I’ll be tomorrow, is where my mind will put me.”
-Billy Blanks

If your reading this blog it is probably safe to say that you are trying to lose weight, or in one way or another you want to change your body. If that is you, then the first thing you must do in order to make a lasting change to your body is; you must change your mind, and you must change your way of thinking. In my opinion, we should all strive to be in complete control of ourselves and our lives. If that is what you desire then you must understand the steps necessary to get there.

In order to take control of your life, you must first take control of yourself. In order to take control of yourself, you must first take control of your body. In order to take control of your body, you must first take control of your mind, and to take control of your mind, you must first change your way of thinking. When you think about yourself, or your life, or your family, or anything in your environment, do you think as a pessimist, or as an optimist?

When you wake up in the morning what are the first thoughts in your head? Do you dread the idea of peeling yourself off that comfortable warm mattress of yours? Do you get exhausted just thinking about the exhaustion you’ll encounter once you get in to work? Do you think about the bills you can’t pay, the money you don’t have, the car that’s in the shop, the economy that’s going down the drain, the world that’s coming to an end? When you look in the mirror to put on your clothes, do you think about how fat you are, how your clothes don’t fit, or how out of shape you’ve become? Remember this “Where ever your thoughts lie, YOU, will be there lying next to them.”

“You are what you eat,” have you ever heard that saying before? Well I believe it’s more like “You are what you think.” It’s seems like the norm for of us to think of the negative in our lives. But then how is it that we could possibly expect anything positive to come our way? If you look in your mirror and think to yourself “I’m so fat!” Well I hate to tell you but, that’s probably not going to change, unless your way of thinking changes.

We need to see ourselves as that slim and lean person. We need to visualize us fitting into those tight clothes. We need to act as if we are already that Man or that Woman that we so desire to be. When you look in the mirror instead of thinking to yourself “I’m so fat,” think to yourself “I’m not that fat guy any more, this is a new me, and I am becoming the person that I was meant to be.”

When you step out of your house you need to be the new you. You need to get excited because you are a new person, and I guarantee people will notice the difference in you right away, and so will you. The mind is by far the most powerful muscle in the human body, hands down. However, a lot of us seem to be naive in this matter, and don’t really understand how much of an impact our thought process has on our bodies and on our quality of life. So my challenge to you all today is to change your way of thinking, and soon, you to can tap into the power of your mind.

*Photo by Cynergist.

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

The Power of the Mind

Super Size My Superman and Batman, Fat Super Heroes to the Rescue

Dennis Rosato — Wed, 08 Jul 2009 15:31:23 +0000

Two major things occurred to me during the past week. My beloved grandmother passed and my three children along with my estranged wife Lena came from Florida to visit me. My grandma served the disabled during her too short life of 73 years. Her husband, my grandfather, was blind afflicted with the degenerate disease Retinitis Pigmentosa. Three of her six children also have the disease including my father. RP as it is more commonly referred to is the same disease Las Vegas developer Steve Wynn has as well as former San Francisco Mayor Willie Brown has.

After the funeral and burial I got home and peeled off my suit. I took a cleansing shower and thought about a lot of things while I lathered. I came out of the bathroom with a sense of purpose and began to tidy up the apartment. I attacked my forgotten closest with vigor and as I made my way to its long hidden bottom I dug out the “Box”. Formally the Nike shoe box housed a pair of Air Jordan’s but the 1990’s and Rob Liefeld’s brilliant comic book artwork changed that. The newest tenants, my favorite comic book issues quickly took up residence. The Air Jordans were relegated to underneath the bed status, ultra worn. I was a high energy kid, super active and peculiar…but alas I digress that is a story for another post.

As I opened the box for the first time in over ten years the overwhelming and invigorating feeling of comforting nostalgia surrounded me. It brought me back to a time before my kids, a time before Lena. A time when all that mattered to me was playing football and comic books. A time when grandma Concetta was a physically strong mother and her double baked lasagna was legendary. Flipping through the comics three things struck me. First the great artwork, second the awesomely unique physiques portrayed as the ideal and how far my body was currently from attaining my dream super hero shape. I decided that I would give each of my kids two comic books to enjoy, the perfect gift to greet them with as I had to pick them up from the airport in less than two hours.

My house cleaning session ran overtime with all the nostalgic day dreaming. I picked out six comics and grabbed the car keys and proceeded on my journey to New York’s LaGuardia airport. My one and only goal was to pick up my three angels, the sole people in my corner. My ex on the other hand I was determined to be cordial with, but not too nice. It is always a balancing act and test of my will for she can be my Kryptonite.

Which leads me right into the thinking I did during the 40 minute drive from the Bronx to Queens. I thought about the comics and the physiques the super heroes were depicted has having. None of the superheroes were fat! This perplexed me. If Superman was so omnipotent why couldn’t he get away with a lil’ bulge? Belly fat would not have diminished his status. Superman’s powers were so extraordinary even in the realm of super heroes that he could get away with being out of shape. Furthermore I am willing to wager that if he actually existed he probably would be fat! Come on think about it, flight, X-ray vision, super strength, super speed…these powers are innate and have nothing to do with his body mass index! How cool would a chubby Superman be? Maybe a fat Superman would be more inclined to grow a handle bar mustache to boot or is that wishful thinking on my part? Picture it Superman with a Budweiser in one hand kicking villains around like rag dolls. Super man could rock a baggier suit ala Babe Ruth style.

A fat Superman will no doubt lead comic book buffs to ask: what if a Fat Batman existed? A portly Batman battling The Joker as villainous goons mock Gotham’s vigilant guardian: “Hey FAT MAN!” And then “POW!” right in the kisser Penguin you met your caloric match. Batman might get stuck in the bat mobile, so maybe a Hummer style make over to his wheels might be appropriate. I can envision major advertising campaigns by America’s favorite fast food companies featuring the chunky super heroes. McDonald’s, Burger King, and Wendy’s all competing to get a fat super hero to sign a contact to endorse a Big Mac, Whopper or Frosty. A fat Wolverine would be the Domino’s or Pizza Hut leading man with each one of his adamantium claws piercing through hot cheesy pies.

A definite no-no with our fat version of super heroes is of course Spidey.

Everyone’s favorite web-slinger Peter Parker, aka Spider-Man couldn’t be a 300 pound super hero for practical reasons. Spider-Man might need to be rescued himself if he ever became wedged between two buildings. Get the Crisco, Fat Spider-Man’s butt is breaking multiple city decency codes.

Fat super heroes would give the heavier youngster hope and confidence. National Football League linemen are big boned and they look super hero-ish….so why not in comic books, cartoons, and movies? The NFL has found a role for the rounder male why not Marvel or DC comics next? We definitely need flabbier Super Heroes. If not for the kids at least for me…it would make reaching my goal all the more easier.

As I approached the arrival gate I could hear my kids before I could see them. My stomach fluttered with the excitement of their presence and I smelled the pages of the comics for the last time.

I dedicate this post to my kids who inspire me to be a super dad even though I always fall short and to the loving memory of my Grandmother who was a true Super Hero.

See links below regarding RP:

http://en.wikipedia.org/wiki/Retinitis_pigmentosa

http://www.lighthouse.org/medical?gclid=CMag5b26xZsCFZJM5Qod5zOfAg

*Images courtesy of Power House Health Club

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Super Size My Superman and Batman, Fat Super Heroes to the Rescue

Weekly Weigh-In: 10.6 lbs Lost

Israel Lagares — Tue, 07 Jul 2009 00:36:08 +0000

I finally broke the 300 lb plateau I’ve had since I started this blog. I’m in the 200’s now. It was time for my weekly weigh-in this morning and although I felt confident that I would drop weight, I was not expecting to be down a staggering 10.6 lbs this week! That’s right! I dropped down below 300 lbs for the first time in many, many years. I don’t quite know how to react except to keep on doing what I am doing so that I can reach my goals each week.

I guess I was expecting balloons to fall from the ceiling and confetti to rain down on me. Don’t get me wrong, I’m happy about this. It’s just that it wasn’t as big a deal as I thought it would be. I was thinking to myself, “Okay, you broke that barrier. Now go get the next one big guy!” My wife was ecstatic. As was I. For a brief moment it was like a shocking “I can’t believe I actually did it” moment. But then it wore off and I went about my normal routine. Eh. I guess I mentally trained myself to deal with it or maybe I’ve been so afraid to get below 300 lbs that subconsciously I didn’t think I was going to do it? I’ve been so close to breaking 300 so many times in the last 2 years that I got numb to it. I did it this time though! That’s what matters.

I don’t expect to lose this much weight each week. This isn’t the biggest loser workout I’m doing (wink, wink). I am actually aiming for 2 to 3 lbs lost each week. If you think about it I basically accomplished this month’s weight loss in one week. I suppose I can sit back and relax now. NOT! I won’t be stopping. I have so much more I want to get down and I got nothing but time on my side. Plus, I have to keep my word on my challenge with Tony. By the way, go check out and enter his Missouri 60 Challenge. I did. I like to think that I inspired that challenge. But I digress…

Back to me and my amazingly awesome weight loss.

The weight loss chart is looking really good from the past couple of months. I’m actually not embarrassed to show it.

I’ve been making sure that I control what goes into my body. That is one of the major keys in this game of weight loss. That and the mental aspect of it. I’ve learned to stop needing food just to have food. There are times when I have to tell myself, “Stop and think about having that Zebra Cake, Israel. Is it worth it?” Then I tell myself that it’s not worth it. Because it really isn’t. Just make sure to control your eating and do some exercise. It’s that simple. Well, the mental part is tougher, but it really is that easy.

I made a promise to someone that I intend to keep!

Oh, and the site looks a little different if you haven’t noticed. I’m tweaking it some more. It’s a work in progress, very similar to me.

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This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Weekly Weigh-In: 10.6 lbs Lost

Listening to Your Body, Resting the Warrior Mentality

Israel Lagares — Thu, 02 Jul 2009 21:36:55 +0000

Your body talks to you. Didn’t you know that? Not like the kid in Look Who’s Talking or the dog in Look Who’s Talking, Too (starring a slimmer, younger John Travolta), but it gives you signs that you need to learn to respect.

Letting the Warrior Mentality Rest
Sometimes you can get carried away with the hardcore workouts, the pounding, the sweating, the minor aches…and sometimes you need to just stop.

Personally, it’s hard for me to take a few days off from training. Especially when I am in such a groove with my workouts and weight loss. There have been many times when a day off has led to months off and many pounds gained.

I come from the school of train hard or go home. Ever since high school I’ve been told to workout hard and fight through the pain. The warrior mentality has it’s purposes but sometimes we need to lay off so that we can further our physical development. I once took a week off and came back stronger than ever.

Listening to Your Body
Recently my body has been begging me for a break. Guess what? I didn’t give it a break and now am suffering the consequences of that decision to continue to train through the pain.

A few weeks ago I was feeling soreness in my left shin/leg and figured I could fight through it. That continued for a couple of weeks until I developed a sharp pain in my shin. I was then forced to take a few days off from performing any leg workouts, running, or sprinting.

Then just last week I started doing assisted chin ups with bands. As I finished my last set I then decided to do some burpees (burpees are my new obsession). On my last set I felt my left chest tweak with a sharp, quick pain. Like a dumbass I figured I’d pump out the last 5 reps and deal with the pulled pec afterward.

So here I am with a pulled pec and sore leg. Why? Because I was using the warrior mentality to fight through the pain. This week I decided to lay off of 98% of my upper body workouts and to focus on light leg workouts. I performed some light weight squats for the first time in months this week and will be walking and biking for the majority of my workouts until next week.

If you feel tightness for more than a day consider not working that bodypart out for a few days. If stretching and rest don’t do the trick then see a doctor or physical conditioning specialist, just in case it’s something serious.

It’s Okay to Rest and Focus on Other Aspects of Your Health
One positive drawback from taking some time off is that I get to focus on my eating. Mastering my food intake sometimes feels like a full time job, but focusing on it solely while just chillaxing isn’t that bad.

The key is to not slack. If you are taking some time off from working out, say a week or two, make sure that you are committed to staying focused with your eating. Don’t take a week of rest and eat 5,000 calories a day on top of it. You will feel like crap!

Stay Motivated
This is a crucial time for me. I am losing weight consistently again and my workouts have been really good.

Motivation can wane during times like these, but you need to keep in mind that you will be coming back stronger and ready for some more ass kicking! Keep busy by walking, which is a seriously underrated exercise.

What do you think about resting and listening to your body?

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Listening to Your Body, Resting the Warrior Mentality

Weekly Weigh-In: 302.4 Lbs.

Israel Lagares — Mon, 29 Jun 2009 15:26:04 +0000

I finally weighed myself after a few months of not weighing in and the result was a measly 302.4 lbs. Yuck. I was seriously aiming for the 290s at the very least. Not much I can do but keep on keeping on, right? I’ll be under 300 next week!!! I guarantee it!

This is what happens when you slack off for a while then kick but for 2 months. I suppose I put on weight when I was slacking off and just ended up losing that weight that I put back on. Which sucks because it has kept me at a constant yo-yo for 302 lbs to 320+ lbs.

I came up with a solution. I will be working my ass off, literally, for 4 to 6 weeks at a time and then chillax (chill and relax) for a day or two then get back on my 6 week ass kicking routine. So I should be able to drop significant weight, gain good strength/stamina and still be able to have a break every few weeks.

I think I can keep myself sane that way. Don’t get me wrong, I feel better than I have felt in a long time. I feel strong, and I think I need a new wardrobe because my clothes are starting to look Kris Kross baggy on me (cuz inside out is a miggity, miggity, miggity wack!). I’ve been getting the “you look skinnier” thing from all types of family, friends, and peeps online so what I am doing is working. Now I just need to stay consistent.

Over the last 2 months I’ve significantly increased the amount of fruit and vegetables that I eat. Almost to the point where lunch will consist of several fruits and water. Something I have noticed since actively increasing my fruit/veggie intake is that I am not as tired. I have some intense workouts and I can get through them now where before I would nearly pass out.

My eating is the least of my worries since I have that on lock. I eat fish, chicken, meats, bread, fruits, vegetables and drink a gallon or more of water a day. I’m actually sipping some green tea and munching on a plum as I write this. I also take a multivitamin and whey protein after workouts.

My workouts are varied. I make sure to lift weights, run, bike, walk (which is seriously underrated!) and perform bodyweight routines. I’ve taken a liking to bodyweight workouts. One of my fears is not being able to lift myself as I hang from a rooftop. That’s why I started working on chins ups and pull ups. Thanks to Iron Woody Fitness, I have some bands that will assist me with my chins up until I can start lifting my own weight again.

For me it’s all about real world strength and stamina. You should be able to carry a person out of a burning building, sprint to track down a mugger who stole your wife’s purse, and walk 100 miles to safety if you’re stranded in the desert.

Oh, and I’m back to my weekly weigh-ins. Every Monday homies!

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This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Weekly Weigh-In: 302.4 Lbs.

Become the MASTER of Your Life!

Frank Cruz — Sun, 28 Jun 2009 22:34:26 +0000

Master: a leader; a person with the ability or power to use control; a person who is in command; a victor or conqueror; to rule or direct, to triumph over or to OVERCOME.

Who is in control of you? Are you aware of the fact that the majority of human beings are controlled by there environment? Our surroundings have a direct impact on our emotions, our emotions trigger thoughts in our minds, and the thoughts in our minds send signals through our bodies which cause us to do what we do. So in reality most of us are controlled by what we see in our environment, rather then what our environment sees in us. A true leader is not controlled by his environment, and neither by his emotions. A true leader is controlled only by his mind, and a great leader fills his mind with wisdom, knowledge, compassion, and understanding.

Our bodies are designed to do what our brains tell it to do. Whenever we make a single movement, first our minds must send a signal to our bodies telling us its time to make a move. But what happens when we’re feeling tired or lazy? And even though we know in our minds what needs to be done, our bodies tell our minds “I don’t feel like it right now.” This is an example of our body being in control of our mind. Until we overcome this battle within we will never become the master’s of our lives.

Is it hard to believe that your life can be very simple? Well it can, but only when you’re the master of it. That isn’t to say that some tasks will not be difficult, but the plans we make to reach our goals are usually simple plans to follow. When we are in complete control of our lives there is absolutely nothing we cannot accomplish. As long as we have a plan that has been tested and proven to work then we can do it. There is a pathway to any destination that you desire to take over and make your own. As long as we stay committed, consistent, and we stick to our plan of attack, then we can do anything. Although many things will be challenging, nothing will be impossible for you.

Weight loss can be a difficult task, but why is that? There are only two simple rules we need to abide by in order to permanently get rid of the fat from our bodies. Rule number one is “what you eat,” we need to cut out junk food, salt, sugar, oil, and eat well balanced meals. We need to eat breakfast, lunch, and dinner, with two snacks in between those meals. Rule number two is “exercise,” we should be doing 30minutes to an hour of cardio 2-4 days a week, along with weight training on each individual body part. That’s it!!! Seems like a pretty simple plan right, so why is it that we seem to fail at it time and time again? The answer is because our bodies are in control of our minds, rather then our minds being in control of our bodies.

Every time we resist the temptation that tries to lead us off course, we give our minds more of the control. Every time our bodies say “NO, I don’t feel like it” but our mind say “YES, this needs to be done” we win the battle within. We need to listen to what we know is right, and by doing so, our minds gain more control over our bodies. This is an exercise in itself, but once you’ve given your mind complete control, the possibilities are endless, and you WILL become the master of your life.

The mind is the only muscle in the body that has no limits to its growth. So the next time you plan to go to the gym, or you choose not to eat that piece of cake, even though your body says otherwise, remember that you are exercising the power of the mind. You are becoming the master of your life. You are no longer apart of the 95% of people who allow there environment to control who they are. You are now joining the 5% of people who are not controlled by there environment, who know who they are, and most importantly, who know who they’ll become.

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This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Become the MASTER of Your Life!

Taste Test: Edy’s Tart Honey Yogurt Blends

Josie Maurer — Sat, 20 Jun 2009 15:45:51 +0000

If I had known beforehand that Edy’s Tart Honey Yogurt Blend would cause such a ruckus….well, I would have bought it anyway. My Taste Test Crew got bent out of shape and took sides as opinions flared in the heated discussion over whether this frozen yogurt is good or gross. Tart Honey is a new, weird-named flavor in Edy’s line of Slow Churned Yogurt Blends.

But what the heck are Yogurt Blends? It’s Edy’s collection of “cultured frozen dairy desserts using a unique crafting process that gives you incredibly rich flavor and a creamy texture.” Yogurt Blends are packed with live and active cultures, just like the regular yogurt you eat for breakfast, which I happen to despise. I’m not an authority on the frozen kind, but I do take pride in my greedy taste buds because they know what’s good. I chose Tart Honey because it sounds bizarre and I had a coupon.

The Taste Test
If plain yogurt isn’t your style you might go into shock on the first bite, but the golden honey swirls will mesmerize and lure you into multiple spoonfuls. Tart Honey gets more and more delicious with each bite. The smooth, creamy texture has unmistakable yogurt flavor with a pleasant tartness that is complimented by sweet honey swirls. Some of the Taste Test Crew complained of an aftertaste, but it’s the tasty kind that makes you want more. Can I eat this for breakfast?

At only 100 calories per 1/2 cup, Edy’s Tart Honey is a guilt-free go-to snack for any time of day or night. It’s unique. It’s scrumptious. I’m buying more. Now go get some and eat up!

Tart Honey Notes
Price Paid: $2.99 (regular price, $5.99)
Calories: 100 (for 1/2 cup)
Fat Calories: 15
Total Fat: 1.5g
Carbs: 20g
Fiber: 0g
Sugars: 16g
Protein: 2g

I searched the web for coupons and promotions to share, but found none. Bummer.

Reactions from the Taste Test Crew
Health-hater Husband – Why not just eat regular yogurt? It’s the same thing. I like yogurt, but this tastes like crap. The aftertaste is horrendous.

Greedy Kid #1 – I like it! Wait…..I hate it. The aftertaste is not very pleasant. It won’t go away.

Greedy Kid #2 – I love the honey swirls. This stuff is good. If you don’t want yours can I have it?

It’s obvious that Greedy Kid #2 and I have the more sophisticated taste buds. If you’re not bold enough try Tart Honey or you chose to side with the nay-sayers, at least give another flavor a try. Chocolate Fudge Brownie Yogurt Blend is a chocolate lover’s dream that tastes more like ice cream, and it’s only 120 calories for a 1/2 cup!

Yum Up! to: Eating Tart Honey for breakfast.

Yuck Down! to: People with unsophisticated taste buds.

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Taste Test: Edy’s Tart Honey Yogurt Blends

Introducing A Former Fat Man

Frank Cruz — Thu, 18 Jun 2009 16:15:11 +0000

Allow me to introduce myself. My name is Frank Cruz a former fat man who’s almost completely unleashed. Those cold chains of confinement are weakening little by little. I have been tied down and boxed in for many years. Consumed with exaggerated amounts of food, my stomach was a lot like a bottomless pit. I had an appetite that could not be satisfied. Growing up I was a pretty confident guy, I never had a problem getting the girl I wanted in high school. Although I was always heavy set, I carried my weight well. But after getting married and having my son, I swelled up faster then a hot air balloon.

Four years ago I stepped on the scale, and was blown away as I glared down in suspense to see the shocking number 298. What a disappointment, how could I have let it get this far? From that day forth I was on a mission to lose this weight. In 5 months I dropped 70lbs just in time for my sister’s wedding, and I was the topic of everyone’s conversation. I was loving life, and I was proud of myself. Then I got comfortable, and within a year. I gained it all back.

After being fed up with myself I attempted to lose the weight again. In 3 months I lost 40lbs, then 5 months later put it back on. Then 3 months I lost 30lbs, then in 4 months later I put it all back on. Are you noticing the pattern here? You see every time I dropped a significant amount of weight I got comfortable again, and then I got fat again.

On January 1st, 2009 I decided to make a real change and I mean, mind, body, and soul. Something switched deep in my subconscious; I was like a new man. I no longer saw myself as a fat guy because I was capable of doing things fat guys couldn’t do. When I set goals I meet them each time, whether it was my weight on the scale, or the amount of sets I did in the gym. I was simply becoming mind over body, I felt like rocky training alone in the mountains. Each time I set a goal and completed, I felt as if I had beaten myself, my old self, my fat self, and my mind would gain a little more control over my body once again. That’s when the real change began, when my mind and soul won the battle over my body.

Today I invite you to join me on a mission to transform our lives completely. This is truly a difficult task, but one that can be accomplished. The date that I write this is June 14, 2009 and I have lost a total of 80lbs. If you were to add the amount of fat I have burned off my body in the last four years it would add up to 220lbs!!! I know how to do this; I have the road map to success!! Come and join me, and you too can be UNLEASHED.

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Introducing A Former Fat Man

A Healthy Body Equals a Healthy Mind…That Goes For Kids Too!

Mandy Rosado — Tue, 16 Jun 2009 15:45:33 +0000

It’s no secret to anyone with a pair of eyes that America is in the middle of an obesity epidemic. Our “bigger is better” culture has created a nation of people who are overweight, and out of shape. At some point in the very near future, inactivity and poor diet will pass smoking as the number one cause of preventable death in the United States. You’ve heard the news stories, read the articles, and listened to Oprah and Dr. Oz wax philosophical on the subject. According to the Center for Disease Control, more than one-third of U.S. adults (over 72 million people) were obese in 2005-2006. Three years later, that number has probably increased significantly.

As adults, we have the option to either take responsibility for our choices, and try to change and lead healthier, more active lives, or we can bury our heads in the sand and wait for the cranes to show up and carry our oversized behinds out of the house when we’re too big too fit through the door. OK…a little harsh, I know, but that doesn’t make it any less true. As adults, we DO have the ability to decide how we want to live our lives, and are prepared to deal with the effects of those choices.

Our children, however, don’t have that choice.

What’s scarier than the staggering number of obese adults in our country, is the number of obese children. 14% of children between the ages of 2 and 5 are already overweight. Due to lack of exercise and poor diet, Type 2 Diabetes is expected to afflict 1 in 3 American children born after the year 2000. In African-American and Hispanic communities, this number will rise to 1 in 2.

I’m not a parent, so far be it from me to chastise anyone on how they are raising their children, or try and tell them what they are doing wrong. However, even though I don’t have kids of my own, I was a fat kid, and I am currently a teacher who sees first hand the effects a sedentary lifestyle has on a young mind. It’s hard not to be concerned when you see children coming to school, day after day, with nothing but a sack full of candy, chips and soda to eat as their food for the day. Or, when you see an 11 year old wheezing and complaining after walking up one flight of steps.

We live in a time where kids spend up to 6 hours, or more, a day in front of a TV or computer screen. And if they aren’t getting any exercise at home, they certainly aren’t getting it at school either. 92% of schools in the United States don’t have daily physical education classes, and 33% of elementary schools don’t even have recess on a regular basis.

Personally, I have seen how making small, positive changes in my daily routine could snowball into leading a much healthier and active lifestyle. I felt the motivating effects that increased movement and exercise had on every aspect of my life, and wanted to share that with the students I teach. Two months ago, I was given the opportunity to work with a free program called “Mighty Milers”, which is designed to get kids running and walking, and is sponsored by the New York City Road Runners Foundation. Currently the program services 75,000 students at 182 schools and community centers nationwide. Schools are asked to have students walk or run at least a half -mile, 2-5 times a week, and to pledge to meet a year-long, cumulative goal of anywhere between 26.2 to 104.8 miles (1 to 4 marathons).

The experience I have had running this program at my school has been one of my most rewarding as a teacher. Not only was the opportunity to participate in the club a great motivating tool for my students academically, but it also helped to improve their focus and performance in the classroom as well. My students have started to learn how to set realistic, short-term goals for themselves, and have experienced the pride that goes along with seeing those goals met.

I wasn’t just the facilitator of the program – I made myself an active participant as well. I felt I needed to lead by example, and was there with the kids every day, sweating it out, mile after mile. Sometimes we ran (or at least tried to), but most of the time, we walked, anywhere between 1 and 2.25 miles a day. The first week was hard, but like anything, it became routine, and before I knew it, the students had become as fully engaged in this experience as I was. Physically, they all got better, and it became easier, as these things usually do. What I didn’t foresee, however, was the amazing effect this experience would have on the personal relationships in our classroom.

Socially, I have seen my students bond with each other in an entirely different way than they have all year long. After a couple of sessions on the track, the walls that separated the cliques and groups seemed to disappear. Every day, I would observe how students interacted with each other in a different, and positive way. The “quiet kid” became the “funny kid.” The “nerd” became the “track star.” The “prima donna” learned that she was the fastest runner in the entire grade, leaving the macho, athletic boys in the dust time and time again.

I watched them leave behind the stereotypical behaviors that are associated with most middle-schoolers and become each other’s biggest fans. At the end of the year, when students typically start getting a little crazy with the thought of summer vacation, my students actually got calmer and more manageable. During this short period of time, we managed to put in over 30 miles, and the kids were rewarded with T-shirts and medals for their hard-work. Several parents thanked me, and told me that they plan on continuing the routines with their children over the summer, not only as a way to get in some exercise, but as a bonding experience too.

It’s no secret that a healthy body and a healthy mind go hand in hand. Programs like “Mighty Milers” open up a new world to kids, one that extends beyond the mere act of running. Next time you decide to go out and do something active, and physical…take your kids with you. Son, daughter, niece, nephew, neighbor…do what you can to get them out into the fresh air for a little while. Trust me, they can put down the game controller for 30 minutes and can set the DVR to record that episode of Hannah Montana or Drake and Josh.

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

A Healthy Body Equals a Healthy Mind…That Goes For Kids Too!

4 Year Old Kid Doing a Burpee

Israel Lagares — Sat, 13 Jun 2009 20:27:42 +0000

I was in the backyard working out with my wife when my daughter started imitating what we were doing. We were performing burpees when my daughter just started busting out some reps!

I think she has decent form for a kid that has never done burpees before. She basically has the squat (frog), kick back, and jump mastered, now she needs to work on her push ups.

She is one of my main motivating factors for getting into shape and shedding the fat so whenever she starts running or working out with us it amps me up!

What do you think?

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

4 Year Old Kid Doing a Burpee

I’m Calling Out Tony Posnanski, the Anti-Jared!!!

Israel Lagares — Thu, 11 Jun 2009 20:14:36 +0000

That’s right. I’m starting this new thing where I call out other weight loss bloggers. The first on my list is Tony Posnanski, otherwise known as The Anti-Jared. This guys is a weight loss superstar. He has lost like 200 lbs and kept it off. He used Weight Watchers and a rigorous workout ethic to get to where he is now. He continues to bust his ass day in and day out.

He is inspires me. Period.

I first heard about him when John, or was it Muata (you’re next by the way Mu!), interviewed him on their weight loss blogs. This guy pushes me to be better. We follow each other on Twitter and Facebook and pump each other up every now and then, but the other day I told him I have a secret challenge with him. He embraced it. So this is my official calling out of Tony.

Tony Posnanski, if you are reading this. BRING IT ON brother! I dare you. I don’t know what the details should be about our challenge, but I do know that I want to challenge you. Being that you have already lost all your weight and I have yet to lose all mine, a weight loss challenge may not workout. Let’s discuss this and see what we come up with.

As a reward I was thinking that the loser has to drive out to the winners hood and workout with them.

I’m going to be calling out more weight loss bloggers in the future. I may not single out some folks in some posts, but I will be tackling the lack of consistency I see in a lot of weight loss blogs. Maybe a lot of the people behind the blogs have already lost weight, thus abandoning their blogs or maybe they just fell off their wagon and can’t find their way back on. I dunno, but either way I’m calling out the weight loss blogging world!

Who’s with me?

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

I’m Calling Out Tony Posnanski, the Anti-Jared!!!

Eating and Exercise, My Month in Review

Israel Lagares — Tue, 09 Jun 2009 20:35:55 +0000

This weight loss journey has been a pain in the ass. I started out in May of 2007 weighing in at around 348 lbs. That’s 2 lbs shy of 350 freaking pounds. Insane!! When I first started I figured I would drop the weight in a few months and be fine. Boy was I wrong. It’s been a little over 2 years now and I am no where near the weight I want to be. I have had many ups and downs through out this journey but I have learned a lot as well. I don’t regret the path I have taken thus far. I feel more empowered now than ever before.

Unleashing Without Weigh Ins
With that said, over the last few weeks I have started to ramp things up and kick butt. I have seriously been unleashing. The thing with me is that I haven’t weighed in for a while, a few months actually. And I don’t plan on weighing in for a little while longer. I want to weigh in once I start seeing some serious physical changes in the mirror. My face has lost fat, and my body too, but I want to see some of the fat around my weight and love handles go down before I step on the scale. The last time I posted my weight I was 302.3 lbs. So I know that by the time I weigh in again I’ll be below 300 lbs for the first time in a very long time.

Some may not like this approach, but it’s been working for me and I like sticking to things that work.

Working Out is Working
Speaking of things that work, my new workout routine has been killer! What have I been doing? Well, I have been focusing on major muscle groups first with multi-joint exercises. I have also incorporated body weight exercises and high intensity/strength work too. It has resulted in some visible fat loss, which makes me extremely happy. I workout 6 days a week, sometimes twice in one day. But I rarely workout for more than 30 minutes at a time, unless I am walking or on my recumbent bike watching tv (which I don’t count as a workout).

Eating and Feeling Satisfied
Eating wise, I have been a rock star! I have been staying at 2000 calories or less consistently and without hunger ensuing. I’ve been eating highly nutritious foods while still being able to eat things I like. I eat a lot of fruits, vegetables, chicken, the occasional red meat and tuna. I limit the amount of bread I eat as well. Overall my food consists of fruits, veggies, and chicken. I drink chocolate milk and eat some peanut butter when I feel a craving coming on.

Something I have noticed is that I have a ton less cravings now. I think it has to do with all of the fruits I am eating, that natural sugar and fiber is holding me down. The other day I went to Arby’s and had some chicken. Then last week I went to Chili’s and had their chicken as well. For desert I had some chocolate pie thing that was delicious, but not so much that I lost control of myself. The next day I just made sure that I watched what I ate closely and had no bread or junk.

Overall, I feel good with my workouts and in control with my eating. These two things in addition to staying accountable online and offline (I have been personal traing my wife, with some great results) are exactly what I need to reach my goals.

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Eating and Exercise, My Month in Review

Eating Chicken at Arby’s of Wesley Chapel in FL

Israel Lagares — Sat, 06 Jun 2009 01:43:13 +0000

I recently went to the Arby’s in Wesley Chapel, FL. I was in the area with a buddy and we were HUNGRY! So this being the real world, we decided to stop in and eat some fastfood at Arby’s instead of McDonald’s. I made this video that day a few weeks ago.

The point is that this is the REAL WORLD and sometimes you are faced with making healthier decisions even when the choices aren’t 100% healthy. In this case I had 2 chicken sandwiches and some water. I removed the buns and only ate the chicken. I saved myself well over 600+ calories with the 4 buns and plastered mayonnaise. I didn’t remove the breading from the chicken, but overall it was a decent meal.

Anyone know how many calories an Arby’s dollar menu chicken sandwich has?

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Eating Chicken at Arby’s of Wesley Chapel in FL

Be Careful When Worshiping the Sun

Tom Rooney — Wed, 03 Jun 2009 02:25:29 +0000

One of the things that can really put a damper on your summer is over exposure to the sun’s rays. At the beginning of the season many try to get their skin into a tanned look as soon as they possibly can. The people that worship the sun are many in the beginning. They peel off their outer layers and plop down on a beach with nary a worry in the world. You may hear some say “Oh, I never burn, I just tan” or maybe “I can sit in the sun for hours and it has no effect on me”. Those are some famous last words from some of the people now hidden under huge floppy hats and covered to the chin during the rest of the Summer.

Sunburn is the most prevalent of summer skin problems. Just like any burn there are 3 stages to this, 1st, 2nd, and 3rd degree burns.

First Degree – This is where the skin is a nice hue of pink or red and yes it can happen on any type of skin no matter how much melanin is involved. It will feel hot and stings to be touched even by clothing. Cool creams and water will reduce the pain, but can actually feel cold and make you shiver since your nerve endings have been scarred.

Second Degree – This is the stage where small blisters appear raised up on the skin. It’s usually on the back or shoulders and needs some immediate attention. Pealing of the skin happens from here and can be very painful and bright red.

Third Degree – When you have pushed yourself to a 3rd degree sun burn you now have raised water filled large blisters with skin eruptions. This is very dangerous and can cause infections that may be life threatening. Please seek medical treatment right away.

All stages of sunburn are dangerous and can cause side effects such as fever, nausea, flu like symptoms, blistering, skin loss and aging skin as well as eczema, dehydration, burns, infection, shock from fluid loss, and even death. This is not something to be glib about. Sunburn is a serious problem and with the reduction of the ozone level more cancerous rays come through than years before.

Now excessive sun, especially over and over again exposure can also lead to skin cancer. This is also not something that can be taken lightly since any cancer can cause additional problems when not promptly treated.

Always use some skin preparation that has a minimum of SPF15. Only get sun in the early morning hours or late in the afternoon. Avoid during 10:00am to 2:00pm as these are the most powerful rays of the day. Be leery of cloudy days as the sun’s effect can cause sunburn here too. If you happen to have a skull that has no hair, take care and use a hat. That hair protected you in most of your youth and now it’s like a new born bottom.

I’m sure you’re wondering what a post like this is doing on a fitness and weight loss blog, but this makes a lot of sense if you’ll bear with me. You see as anyone gets themselves a little smaller in body size and much tighter within their own skin, the natural inclination is to show off that new physique in a lot less clothing than you may have previously donned. The skin that was part of the excess you used to carry around was usually covered by whatever emotional reason. Now that you’ve dropped some weight, that skin most likely hasn’t seen the sun since you were a kid. It has a new and shiny property and needs even more protection. Hey however you get your vitamin D, make sure you protect yourself from the harmful rays of the sun.

Photo courtesy of Victoria-Ann

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Be Careful When Worshiping the Sun

Over Dieting and Dieting OCD

Israel Lagares — Tue, 02 Jun 2009 02:30:17 +0000

Is there such a thing as over dieting? Feeling guilty for eating even the slightest of foods? Not eating at all?

Well, I’ve been feeling really guilty after eating just about anything. It’s almost like I want to not eat. I know better than that, I’m just talking out loud. Watch the video so that you see what I mean about the mental insanity that ensues when I eat without being hungry. I feel as though I am over dieting.

I eat because I know I need to eat, not because I am hungry. I’ve been eating great the past few weeks and it’s been leaving me with no cravings and no hunger at all. I’ve been digesting fruits, veggies, lean meats, and tons of water. That’s about it in a nutshell.

Let me know your thoughts! Please. Am I alone on this dieting overdose?

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This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Over Dieting and Dieting OCD

Taste Test: Subway Tuscan Chicken Melt

Josie Maurer — Sun, 31 May 2009 22:34:03 +0000

Two things in my life remain constant. I pack lunch, and it’s a Lean Cuisine. I go to Subway, and it’s a Turkey & Swiss on wheat. But today is different. I’m living on the edge and I’m driving 100 miles per hour! So what if I already packed lunch. I’m headed to Subway for their limited time Tuscan Chicken Melt. I live dangerously.

My hunger pangs were triggered by the commercial. When I arrived at Subway there was a life-sized, 3-D poster of the Tuscan Chicken Melt. Hungry people in line were whispering about the sandwich and salivating. Me? I just played it cool. Never mind that I mistook the man in front of me for Al Roker. He ordered four cookies and a large Coke. What’s up with that?

Inside the Sandwich

Subway boasts their latest creation as “delicious Tuscan-seasoned chicken drizzled in olive vinaigrette and smothered in melted cheese.” I ordered mine toasted on a 6-inch, 9-grain bun with Swiss cheese, extra tomatoes, lettuce and onions. But whoa. What the bleep is that? The chicken looks like it was caught in an exploding rainbow, or maybe it was used as a canvas for a brood of Kindergarten finger painters. The meat is overwhelmed by cartoon-ish red & green specks, black pepper, and some other unidentifiable colored particles. It looks unnatural.

I took my sandwich back to the Lab (my desk) and got a delectable aroma of the olive vinaigrette sauce. Dab a bit on your finger and you’ll get a tasty preview of an olive oil mix with a tangy kick and hint of sweetness. I want an entire bottle of this stuff to pour on some salad, and I hate salad.

Next came a preview of the crayola crayon chicken. Thank goodness it tastes better than it looks; grilled chicken flavor infused with Italian spices. Both the olive vinaigrette and chicken smack you in the mouth with flavor, but once they’re combined with the other ingredients inside the bun, the zest diminishes. Now I have a regular ‘ole chicken sandwich with some Italian spices and a sauce that’s barely noticeable. Still tasty? Sure. But not quite worth a repeat performance.

Tuscan Chicken Melt Notes (for 6-inch)

• Price Paid: $4.00 (or $6.00 for foot long)
• Calories: 370
• Fat Calories: 80
• Total Fat: 9g
• Sodium: 1180mg
• Carbs: 48g
• Fiber: 4g
• Sugars: 5g
• Protein: 26g

If you’re curious about Subway’s Tuscan Chicken Melt give it a go. You might actually like it, but don’t be surprised if you’re left underwhelmed. I’ll eat it again if someone else pays the tab; otherwise I’m sticking to Lean Cuisine and Turkey sandwiches.

Yum Up! to: Lean Cuisine and Turkey sandwiches.

Yuck Down! to: Exploding rainbows and finger paints. They’re not meant for chicken.

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This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Taste Test: Subway Tuscan Chicken Melt

Suitcase Workout

Dennis Rosato — Fri, 29 May 2009 22:39:23 +0000

During my last trip to New York’s LaGuardia Airport I learned two things. First thing was don’t arrive with your luggage without weighing it before hand at home. Believe you me your airline carrier smiles every time your suitcase is an ounce over the 50 pound limit. A nice stiff 90 dollar overage charge was my penalty. Thank you Delta Airlines, who I have chosen to fly with 18 times in 2008 and 8 more times this year, thank you for taking 90 dollars away from my personal wealth, I really appreciate it. Now I am a lowly thousandaire.

Lifting the obese suitcase made me realize the second lesson of the ordeal, -it was something amazing. The suitcase demanded the muscular capabilities of my core, arms and legs.

The contributing factors to the suitcase’s effectiveness as a workout tool are 1) its natural cumbersome nature, 2) the variations in weight that can be achieved and 3) the uniqueness of the movements that can be performed with the luggage. Now yes of course you have to get over the initial feeling of “this is silly I’m training with grandma’s suitcase”. But after you come to terms with that awkwardness you will come to find this out of the box training a real strength gainer. So here’s the work out I performed immediately following my landing and boy did the folks at baggage claim think I was weird.

Suitcase Training
From now on we will call the training tool a “case” for purposes of sounding cool and as a tribute to my boy Howie Mandel. Fill both your cases with about fifty pounds of clothing if you’re feeling strong, nothing fragile that can break. 35 pounds is a good starting weight for beginners. Warm up by taking both cases and rolling them behind you, I call that “dragging”, we have to develop a lingo so we can develop a following.

After warming up go right into the business end of the training, after this quick, intense workout you’ll be recruited by all by the major airlines to be a tar mat grunt.

Grab two cases from the handle that is attached to the long side and perform 12 reps of Deadlift-Shrugs, take the cases off the ground to a deadlift position and progress the same movement right into a shrug and hold it.

The next movement is a hard core challenge, grab the case and lift it over your head and Gorilla Press it for 10 reps.

Movement number three is the something I like to call the Walk of Determination or the “Hell Walk”. Grab both cases by the long side handle, lift off the ground, squeeze the handle tight and go for a methodical long walk with the cases. DON’T LET GO! When you want to let go, INSTEAD walk an extra 30 feet. When you have to let go continue for 15 feet and when you are in the burn zone keep on going, don’t stop until the bags drop out of your bloody hands–Just joking, but you get the point take the Walk of Determination to failure. The burn is incredible, achieve that.

The suitcase toss is the final movement of the workout, my brain child. The “Case Toss” is a fun workout that I perform in my back yard. I must admit this one was inspired by the anger that derived from learning I would be charged 90 dollars for the 56 pound bag. Warning don’t perform this one at the airport unless you want to be tasered and tackled to the ground by the TSA.

Load the case with an overweight amount, I chose 70 pounds, and picture the ticketing or check in agent informing you of the good news that in addition to your over priced ticket you will be shelling out more cash for the extra poundage. Utilize that anger folks! Lift the bag by the handle on the long side and bend your knees. In terms of form this movement is similar to a discuss throw. Incorporating the natural torque of the move and toss the luggage as far as you can. Aim for 10 throws.

Following that you have one more order of business, I know I said it was the final movement but I lied.

Lay on the ground, chest up and proceed to press the case, akin to a bench. Shoot for 30 repetitions and burn some calories.

After that if you still got some in you perform the Walk of Determination to wrap up your Airport workout.

I hope the Suitcase Workout contributes to getting you in refined shape for your next flight or trip.

Happy flying.

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Suitcase Workout

No Food Diet, Don’t Eat Your Desk Diet

Israel Lagares — Thu, 28 May 2009 15:29:01 +0000

I found a new diet that I think I’m going to try. Check it out. It’s supposed to work wonders!!! It involves not eating food, but non-nutritional items. Similar to my eating paper to lose weight escapade. You may develop a serious case of pica.

Diet Book Author Advocates New ‘No Food Diet’

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This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

No Food Diet, Don’t Eat Your Desk Diet

Working Out in Tampa Bay

Israel Lagares — Wed, 27 May 2009 16:17:16 +0000

I’ve been working out mostly in Tampa Bay for the past couple of years. I think it’s a great place to get in shape while getting a nice tan. The weather is usually perfect for a workout. And if you are like me and like to sweat, then the Tampa heat will definitely get you going!

Thanks to that heat I’ve nearly passed out twice. It’s not a good feeling. It’s important to keep hydrated and know when enough is enough. It’s one thing to train intensely, but it’s another to train stupidly. I do most of my exercise in The Shack or outdoors. The Shack can get pretty hot when I close the doors, but I try not to do that too often. I usually train in the morning or early evening when I go in The Shack. If my days workout is an outdoor one, I like to train around 2 PM.

One of the great things about working out in Tampa is that everything is far away. You need a car to get around or you’ll be stuck. As a side thing I usually take trips to the Publix grocery store on foot. It turns into a 30 minute walk each way. Which is a great little workout on it’s own. I usually do that as a side cardio session. Sometimes I’ll even walk to the Citrus Park Mall which is about 45 minutes away on foot. For a big guy I can do a lot of walking.

I even found a great path the other day that I try to walk every weekend. Keyword is try. LOL. I’ll post about that soon. I seem to have misplaced the photos I took. So I’ll need to take my camera with me next time I go. Aside from that I’ll walk to the park and do some calisthenics. I’ll usually do burpees, push ups, mountain climbers, and sprints. There is playground equipment for doing dips and pull ups too. The rainy season is from May to August so it get’s pretty annoying when it starts raining all the time. It cuts the amount of time I can train outdoors. Just yesterday I got caught in the rain.

Two things I have taken away with me from working out in Tampa Bay is that I should 1. always be hydrated and 2. find shade whenever possible.

Where do you do most of your working out?

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This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Working Out in Tampa Bay

Insulin Resistance – Is it holding you back?

Mandy Rosado — Tue, 26 May 2009 16:23:21 +0000

Feeling sluggish? Having trouble concentrating? Always irritable? ALWAYS HUNGRY??? To a struggling dieter, these feelings might seem quite ordinary, but for a person carrying around more weight than they should, they could also be signs of something more serious. These feelings could be caused by spikes and plunges in your blood sugar, which could be warning signs for various types of illnesses associated with Diabetes. For someone trying to lose weight, uncontrolled blood sugar can be a serious road block. High blood sugar makes it harder to shed pounds because it prompts the body to store fat.

Diabetes is on the rise in the United States, and particularly in the African-American and Latino populations. According to the Center for Disease Control, there are approximately 24 million Americans currently living with some form of Diabetes, with Type 2 Diabetes being the most prevalent. While genetics does play a role in determining one’s likelihood of developing this disease, it is not the only predictor. Studies have shown that overweight people with excess belly fat (a waist circumference of 35 inches or more for women, 40 inches or more for men) are at a much higher risk for developing Diabetes, as well as a myriad of other health problems.

For many Diabetics, an early warning sign that often goes undiagnosed is a condition called Insulin resistance. Insulin resistance is a pre-diabetic condition that can sometimes be reversed before it progresses into something more serious. Depending on the levels of glucose found in a person’s blood, a doctor might prescribe oral medications to help control the level of insulin production, but in many cases, diet and exercise are the most effective ways to correct the issue before it becomes more serious.

So what is Insulin Resistance and how does it work? When a person is discovered to be Insulin resistant, it means that the Insulin produced by their body isn’t being properly used by their muscle, liver and fat cells. Normally, when you eat, your body converts the sugars in your food into glucose. Your pancreas then produce Insulin, which is a hormone that helps guide the glucose out of the bloodstream and into the body’s cells, where it is used as fuel and converted to energy.

Well, that is how it is supposed to work. With Insulin resistance, however, the glucose taken from food isn’t sent into the bloodstream properly, so it never gets converted into energy for the body to use. The glucose begins to build up in the blood, but the cells still aren’t getting the fuel they need to function properly. Because the body’s cells are lacking the energy needed to carry on basic life functions, it signals the pancreas to secrete more Insulin to try and force the glucose into the cells. The presence of all that extra Insulin in the body brings more of the fatty acids out of food, which ends up getting stored in fat cells, causing weight gain. Trying to shed those pounds later on becomes more difficult as this cycle continues.

Eventually, the pancreas can’t keep up the high level of insulin production, and begin to slow down. When this happens, blood sugar rises to dangerous and uncontrollable levels, and that is usually when Type 2 Diabetes in diagnosed. And, as if all that wasn’t bad enough, a 2008 medical study found that overweight, Insulin resistant women are 50% more likely to be diagnosed with advance stage breast cancer.

Diabetes runs in my family, and I found out I was Insulin resistant a few years ago. I have been taking an oral medication called Glucophage since I was diagnosed. For a long time, I didn’t really take it seriously, and was very nonchalant about taking my medicine, or doing the right thing as far as dieting and exercise were concerned. As I have gotten older, I have seen how Diabetes can ravage and destroy the body, and am finally trying to educate myself and get a better handle on how to undo the damage I have already done, before it is too late.

My battle with my blood sugar is definitely a key factor in why I am finding it so hard to move past the current plateau I have hit in my dieting efforts. I have begun instituting small changes in my diet to try and control some of those spikes and plunges that often lead to me overeating or succumbing to cravings that sabotage my weight loss efforts. I’m hoping that in time, I will be able to stop using the medication and control my blood sugar levels on my own – before I become one of the 24 million Americans living with this disease.

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Insulin Resistance – Is it holding you back?

Bicep Building and Arm Development through the Muscle Shocking Technique, Part One

Dennis Rosato — Tue, 26 May 2009 00:36:10 +0000

Changing things up to prevent fitness stagnation is key to a long term progressive exercise plan. To break through plateaus and continue getting shredded you have to fool your muscles. Keep in mind that muscles are smart and adapt relatively quickly to routine so utilizing shock techniques can separate your body from those stuck in fitness purgatory.

So here’s a workout plan to blast your biceps and take your overall arm development to the next level using some non-traditional movements. Not only will these unique exercises spice up your state of mind as you execute them but the movements will send your muscles into the ultra growth zone because of the new intra-muscle fibers that receive stimulation.

New Bicep Shredding exercise the “33″, Getting Shredded the Ancient Warrior Way, with Sheer Volume Brutality.

Perform 33’s- yes I said it 33’s , I performed 21’s for 12 years then one evening I pondered what would happen if I pushed the total repetition count of this already grueling multi-tiered movement to the next level? The “33″ is the brain child I invented that very pensive night. It is essentially a hybrid barbell curl that incorporates a 3 step range of motions. The result is shredded arms, brachialis and extreme vascularity. The vein that runs down my bicep doubled in girth and propensity. The sensational pumps I experience performing 33’s are undeniable. So it’s time you give them a try.

To perform a set of 33’s bring the bar to your nose and perform 11 slow, methodical reps that seriously emphasize the negative portion of the repetition. But here is the kicker: the movement stops and pauses mid way. You do not continue to a standard curl starting point. Imagine a plane that lays across your upper torso, approximately 2 inches below your nipples. Respect that plane as if crossing it will cause you to become electrically shocked into a Don King hair style. Use that motivation to concentrate on the negative and pause. Create a static resistance on every rep by pausing for 5 seconds at that point and feel the burn. Perform 11 reps.

Proceed that movement with its antithesis. This time the barbell’s starting point is the imaginary plane 2 inches below your nipples, but this time lower the bar to the top of your thighs. Pause and utilize the static hold at the same point as before. Perform 11 reps as well.

Culminate the marathon set with a full range barbell curl. Try to finish the move by bringing the bar to your fore head,squeezing the bar hard and flexing your biceps for 3 seconds. You will feel the burn. With 33’s finding the proper weight that puts you in the burn zone is key. My answer to what weight to use is fluid because of the difference in individual muscle make up and conditioning. I prefer to stick with 55% of my one rep max. But the final decision lies solely on you to find your very own burn zone with the 33, experiment and try a few different weight amounts.

Aim for 3 total sets, 5 if you’re courageous. Perform the 33 with a cambered curl bar to feel a deeper burn, prevent pain and avoid injuries.

A great exercise to chase the 33 down with is something I like to call Heavy Three’s. Heavy Three’s is a simple exercise strategy comprised of three repetitions to gain muscle fast. After performing a high volume set such as 33’s load the cambered barbell with 85% of your one rep max and pump out 3 slow concentrated reps. So if you curl 150 pounds your Heavy Three’s curling weight is 130 pounds. The goal of Heavy Three’s is to hit new muscle fibers during the same workout, thus inducing growth and strength gains.

Remember my fellow workout warriors keep it fresh and keep those muscles on their toes.

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Bicep Building and Arm Development through the Muscle Shocking Technique, Part One

A Quick 20 Minute Memorial Day Workout

Israel Lagares — Sun, 24 May 2009 21:56:45 +0000

Don’t Succumb to the Memorial Day Binge
Memorial Day is right around the corner. With that comes the beer, hot dogs, juices, and the burgers. Some people might have already started the partying on Friday and extended it into a weekend party/food fest. I can envision the BBQ’s blazing and the meat sizzling. It’s a tasty meat lovers heaven.

Stop being a fat slob for a second and consider this: Why not just eat one piece of meat or make it a couple pieces of grilled chicken. Eat some of the salad with no dressing. That would be a better choice and it won’t get you started on a major Memorial Day binge fest. I know myself, and if I were to just take a small bite of some delicious BBQ meat, I would convince myself that overeating just for one day would be fine. All it takes is one beer. One piece of BBQ pork. One rib…

In reality I can’t afford to do that to myself. Not now at least.

So I’ll stick to my one piece of meat and salad. I’ll opt for water, passing on the empty calories that are beer and juices. And I’ll do a quick body weight workout to start the day off on the right foot.

20 Minute Memorial Day Workout
This should not take you more than 20 minutes to complete. Even you don’t complete it you should stop at 20 minutes so that you can train yourself to keep these types of workouts to a short period of time while maximizing the intensity. Do everything below one after the other with 20 seconds rest in between each new movement. No weights are needed aside from your own bodyweight.

This is going to burn, so get yourself ready for some pain. If you can’t perform some of the exercises feel free to modify them. The key is to keep moving. If at all you start feeling pain please stop. Warm up with 30 jumping jacks before you begin.

1. 10 Burpees
Start out by standing still. Then squat down and simultaneously kick back your legs and throw your hands in front of you achieving a push up position. Perform a push up. Then kick your legs back up returning to the original squatted position, like a little froggy, and explode up into a jump with your hands into the air. Now do this in one fluid motion as fast as possible. Keep your tempo going.

2. 40 Mountain Climbers
Start off in a push up position and alternate kicking your legs up to your chest. One rep per leg, so that’s 20 each.

3. 15 Push Ups
Try to keep strict form. You can choose wide stance, close stance, one arm push ups, whatever.

4. 10 40 yard Sprints
The keyword here is sprint. Go fast! Balls out during each one. Rest 10 seconds between each sprint.

5. Rest for a minute and do it all over one more time.

This workout will be easy for some and hard for others. The whole point is to get off your butt and continuously move. This will get you sweating, panting, and burning that fat all in 20 minutes.

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

A Quick 20 Minute Memorial Day Workout

I Am BBW Lover and Chubby Chaser Indeed

Dennis Rosato — Sat, 23 May 2009 22:53:30 +0000

Just recently at an outdoor cafe, as I got an eye full of a most delightful treat that wasn’t on the menu walk by, my friend Tommy called me a chubby chaser. To which I responded “What me? No way!” But he insisted with vigor and laughter: “You are a BBW lover dude”.

BBW stands for Big Beautiful Woman, I actually thought it was an acronym for “Big Boned Woman.” His comments made me think and the entire incident was a real wow moment for me. I couldn’t stop mulling over his assessment of my female preferences. Was my ideal body type in the opposite sexy Rubenesque? Did I subconsciously or even intentionally select women that were pleasantly plump? After getting home I grabbed a pencil and paper and started a list. I listed all the women I dated and put a check mark next to their name if they would be considered a BBW. My results were plain as day : I like FAT girls.

How did this happen? Sure I have always liked my women with curves and a nice healthy rump. Admittedly those “just right” child bearing hips do get me swooning, but how did I become a plumper humper?

I suspect that my acceptance of obese women may stem from being forced as a child to watch Delta Burke’s acting on television, just kidding. Seriously I simply appreciate a full-figured female physique. So I decided to conduct an extremely non-scientific experiment. I had Tommy help me with my experiment by allowing to select pictures of ladies and email them to me. The pictures were of women paired off, forty females in total in a head to toe comparison. The result was again shocking I was indeed infatuated with curves even obese representations of them. I was secretly hoping to shatter Tommy’s very accurate take on my girl taste but alas he was proven correct.

If I were given the choice between a voluptuous woman or a thin body frame I chose the more curvaceous version every time. Tommy laid into me, “You are a certified Chubby Chaser!”

My response, “Who wants to be with bones!”

When you select a couch you pick the one that is plush and comfy, right? The same principle applies to picking a bed you want a nice plump bed that you look forward coming home to. Well I look forward to feel of a woman with meat on her bones. I have to come to grips with that fact and can not deny it. No matter how much my peers ridicule me for my choice it is something I should be proud of. I don’t like the thin look it just isn’t appealing to me.

And it seems as though I am not alone, a simple Google search of the term BBW yields 25 million results. In addition BBW niche specific dating sites are gaining more popularity as it has become apparent to entrepreneurs that big people need love too. I see a new curvy revolution on the horizon, a new era where hips will rule and a little belly will be a badge of honor. The future belongs to the fatties my friend.

So next time you see a plus-sized plump girl give her an extra look and welcome yourself to the club of Chubby Chasers my friend.

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

I Am BBW Lover and Chubby Chaser Indeed

Motivation and How Do We Find It?

Jacob Kerr — Sat, 23 May 2009 18:44:58 +0000

May third, really the forth as it’s just after midnight. Israel had asked me if I was interested in writing for him here, he and I have been talking a lot of paintball and even more Internet. At first I was really taken back, I have little respect for my writing ability but as of late been thinking about writing more. After checking with Israel that he had actually read some of my blog posts on my paintball site, and another unproductive weekend I knew this was something I needed to do.

I probably watch too much TV and a lot of that is reality shows, my only health related is Biggest Looser, but many others cover the human condition. I get sucked in as a good audience should. I get to know the people on the screen and I gain inspiration from their trials. The issues comes from how long that inspiration lasts, I walk by my stationary bike on the way to the kitchen to throw out the now empty ice cream container tell myself that I will start riding it again tomorrow morning. It’s not a lie, or a fantasy, I honestly do. But I wake up tried or feel I need to get into work early for a meeting, and the bike sits another day.

Motivation:
I have struggled all of my life with motivation far too often thinking myself out of just doing. I have actively sought to control this part of me, to turn on the killer instinct for the paintball field, to hit up the boss for the raise even with this downturned economy or to make a change in my life for myself.

I am a 6′1″ tall and one day the scale read 236 pounds and it really upset me. I have never been “ripped” but I was very athletic in high school as a wrestler my senior year I weighed around 167. In college I didn’t really keep track of my weight; I was active, worked out at the gym, played lacrosse and had a lot of walking to do around campus. My weight continued to creep up. After college I worked in a computer store and my activity level decreased and I started eating a lot more. There where some lonely and depressing times in there that I am sure helped with my march up to 236.

So I made a change, started tacking what I ate, dropped my calories down to around 2000 a day, I also took myself off the my high blood pressure medicine to force the need to treat my body for the better. Over the next few months I took myself down to about 219 pounds. But more and more weekends I would make poor choices, and my lunches got bigger. I was still eating better foods but my motivation had disappeared. So I stayed at 219 for nearly a year. I took some pride in not gaining it back but as my 35th year rolled along I knew I needed to do better. Diet had helped but only so much, I had to get my body back in shape and get down to 200 pounds, my current goal.

For the last 3 months I have tried hard to eat right, eat less and be more active. I have had weeks of success but in the long run have maybe taken another four pounds off. So here I am sharing my trials with you, forcing myself to take account from my actions and hoping to gain some new strength from it.

I turn 36 on May 6th.
How many years have I set my birthday as the line I was going to be in shape by?
Every one of them ending in failure.
I am very introspective but this year is the first time I have taken account of my self in a public way.
I feel that I have to meet my goals or I am only moving my end date closer.
The silly statement made on a TV show “I need to make a change for myself” that’s what brought back my motivation, and it wasn’t even from watching the show it was as I walk to my bed room and it popped into my head for some reason.
I know my story isn’t anything special.
I know most everyone has lost their motivation before and most everyone has failed to lose the weight they want.
I hope in the process I find a better way to stay on track and that in the process impart that to you the readers.

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Motivation and How Do We Find It?