MY FITNESS COACH

noreply@blogger.com (Unknown) — Wed, 14 Nov 2012 20:56:00 +0000

Maggie King from The Biggest Loser (season 5)

Welcome to My Fitness Coach. Please explore our site to learn the secrets to successful weight loss. All information on this site is free to everyone and you will never be asked for any personal information. We promise to not only help you achieve what you may feel is impossible, but to also teach you everything we know about weight loss and fitness. If you are ready to commit yourself to learning the right way to lose weight and keeping it off then please start by entering your measurements in our Weight Loss Calculator.

The Weight Loss Calculator will give you personal results on 6 different weight and fitness measurements. Whether you are just beginning your journey or are a fitness expert, keeping a record of these measurements will help you track your progress and optimize your routine for personal success.

The Weight Loss Calculator will calculate:

1. RMR--Resting Metabolic Rate ( how many calories you burn doing absolutely nothing)
2. FBZ--Fat Burning Zone (the heart rate where you burn fat most efficiently)
3. LBM--Lean Body Mass (your total body weight minus fat)
4. BFP--Body Fat Percentage (the percentage of your body weight that is fat)
5. BMI-- (BMI is used to find out if a person is underweight, normal weight, overweight, or obese )
6. Healthy Weight Range--What you should, can, and will weigh with proper coaching.

(When you receive your results PLEASE write them down and store them in a safe place. They cannot be saved on the site and you will need them to track your progress.)

With these results Myfitnesscoach will be able to guide you to build an effective personal program to achieve your fitness goals. One of the first and most important things you will learn is how many calories you need to cut each day in order to lose 1 to 2 pounds per week (even more per week if you are overweight or obese).

To insure proper measurements please read the following instructions.

Use a tape measure to measure the following:

(All measurements should be in pounds and inches)
1. Wrist (Measure around the widest part)
2. Forearm (Measure around the fullest part of your forearm.
3. Hip (Stand with your feet and heels together. Measure around the widest part of your hip. Usually around the fullest part of your glutes)
4. Waist (Stand with your legs shoulder width apart. Tilt your upper body to the right. The area on your right side where your waist creases is your natural waist line. stand up straight and take your waist measurement around this line.)
5. You will aslo need to input your Age, Weight (in lbs.), and Height (in inches).

After you have gathered this information enter it into the Weight Loss Calculator and continue on to to the next page to see how many calories you need to cut in order to lose 1 to 2 pounds per week.

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noreply@blogger.com (Unknown) — Mon, 16 Nov 2009 08:10:00 +0000

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Your Ideal Weight

Your ideal weight is calculated using the Body Mass Index or BMI. At the low end of your ideal weight range your BMI will be over 18.5. At the high end of your ideal weight range your BMI will be under 25. When I show most overweight people this range they tend to laugh and say things like "yeah right!", or "I wish", and "That's never gonna happen". Believe me I know that it may seem impossible to get to your ideal weight range especially if you've been overweight for most of your life but it is attainable. With the right understanding of how your body works and with a proper program you'd be amazed at what you can accomplish. Stay away from the latest and greatest fad. They won't work and will only continue to discourage and distract you from achieving your goal. Continue to visit this and other sites that teach you instead of try to sell you something and if you ever need a little help click on the CONTACT tab above to get in touch with me. Good Luck, work hard, and NEVER give up.

noreply@blogger.com (Unknown) — Mon, 16 Nov 2009 07:35:00 +0000

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Your LBM:Lean Body Mass
Your Lean Body Mass (LBM) is a measurement of your total body weight minus all fat. It basically gives you the weight of your muscles and bones. Although it includes the weight of your bones, it is still used to monitor how much muscle you are gaining or losing because of your routine. Your bones don't increase or decrease in size or weight if you are an adult. Therefore any increase or decrease in your LBM is caused by a gain or loss in muscle mass. Monitor your LBM to make sure you aren't losing too much muscle as you lose weight. Remember; less muscle = a slower metabolism/lower RMR and this will result in easier weight gain that is harder to lose.

There is no specific lean body mass number that you should aim for but the lower your body fat percentage the more lean body mass you will have. If you can get your BFP (Body Fat Percentage) to the low end of your healthy range you will have a great amount of lean body mass for your particular weight and height. Not only that but you will look toned and have a flat stomach. Check the body fat percentage chart below to see what a healthy BFP will be for you.

click to enlarge

click to enlarge

Your BMI: Body Mass Index

Your BMI is calculated using your height and weight. It is a measurement of how round you are. The higher your BMI the rounder you look. This measurement has gained wide spread popularity as the only measurement everyone should use to measure progress when losing weight. Although I agree that their is no better way to measure how slim a person looks than by checking their BMI, I don't think that this should be the only tool a person who is watching their weight should use to measure progress. My reason for this is because the BMI doesn't account for how lean a person is. As I've stated before you can have a low BMI and still be very flabby. A skinny person can still not look fit.

Many people who are losing weight use the BMI to measure progress and are shocked when they get to the Normal Weight category and are still unsatisfied with what they see in the mirror. If these people decreased their BFP (Body Fat Percentage) and maintained their LBM (Lean Body Mass) while losing weight they would be much happier with what they saw as they approached the Normal Weight range of their BMI. The reason for this is because by decreasing your BFP (Body Fat Percentage) and maintaining your LBM (Lean Body Mass) you will avoid two major problems that those who just use the BMI can run into:

1. Loose skin
2. A flabby body

The BMI is used to measure how slim you look and there is no better tool for that but don't overlook all of the other important measurements you should be conscious of when losing weight.

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noreply@blogger.com (Unknown) — Mon, 16 Nov 2009 00:50:00 +0000

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Your Fat Burning Zone

Your FBZ = (220 - age)*.75. The older you are the lower this number will be. This is the heart rate at which your body will burn fat most efficiently. you should strive to achieve and maintain this heart rate while doing cardio in order to burn as much fat as possible. At this rate you will also be able to continue your cardio workout without losing your breath and having to stop. It is an approximation so if you feel that you can push yourself a little harder then by all means go ahead. Most people can usually go about 10 points higher without any problems. Just don't overdue it because increasing your heart rate too much can cause you to pass out or worse. Keep your heart rate below your Maximum Heart Rate. Exceeding this level is very dangerous especially if you have a history of heart related problems in your family. To find this number just subtract your age from 220. For me this would be:

220-32 = 188 (Max Heart Rate)

There is a debate in the weight loss industry about whether it's better to burn fat or calories. Some say that sticking to your Fat Burning Zone is not the best thing to do. They feel that you should increase your heart rate beyond this point and strive for burning calories instead of fat. I say it depends on two things, your weight and your RMR.

If you are obese (according to your BMI) you can just go for burning fat because it won't take much for you to lose excess weight. This will also work for a lot of people who are overweight. However, as you lose weight and drop from the obese category of the BMI chart it may become harder for you to drop weight at some point. When this happens you may need to switch from burning fat to burning calories. To do this you have to

1. Monitor your RMR
2. Keep your calorie intake below your RMR
3. Burn calories instead of fat with a cardio workout that increases your heart rate above your FBZ.

Burning fat is always better than burning calories in my opinion. The goal of most people is to be lean and toned. Burning fat is a better way to achieve this because it helps you to maintain as much muscle tone as possible while losing weight. Burning too many calories on the other hand may cause you to drop weight too quickly which leads to loose skin. You also sacrifice a great amount of muscle tissue when you burn a lot of calories. For instance if you restrict calories without strength training for every 1 pound of weight that you lose 60% will be muscle and only 40% will be fat. This will lead to your body looking flabby instead of toned. These two pitfalls of burning calories are the reasons why I prefer burning fat. However, as stated before most people at some point will have to switch to burning calories instead of fat if they want to continue to drop weight. As long as you can get the job done using the Fat Burning Zone method stick to that. When that stops working then switch to burning calories. Just remember to incorporate strength training to maintain your muscle tone and to work smart not hard.

It is not necessary to work extremely hard to get results. The person who is running like they stole something on the treadmill next to you in the gym doesn't necessarily get the best workout.

Neither does the guy or girl who stays on the treadmill for a full hour.

You can do what these people do in half the time and with less effort while keeping your heart rate in your Fat Burning Zone. Here is how:

By varying the speed at which you walk, jog, or run on the treadmill you will burn more calories per hour than the guy who keeps a steady fast pace. Also by increasing and decreasing the incline of the tread mill you will burn twice as many calories than someone who runs with no incline. This means that you can do in a half hour what the guy running for an hour is doing. A proper 30 minute routine should be similar to this:

walk 3 minutes
run 3 minutes
walk 3 minutes
run 3 minutes
walk 3 minutes incline 0.5
run 3 minutes incline 1.0
walk 3 minutes incline 1.0
run 3 minutes incline 1.5
walk 3 minutes incline 2.0
run 3 minutes incline 2.5

You can change this routine to fit your level of intensity but remember to stay within your Fat Burning Zone. With this routine you will get the same effect of the guy running 10 miles per hour and you will do it in half the time it takes for the guy running for 1 hour.

Finding Your Pulse

Most treadmills and bikes in the gym will tell you what your heart rate is and how many calories you have burned if you enter your weight and other info into their computers before starting but it is still useful to know how to find your pulse on your own. With a stopwatch in hand place two fingers on your neck or wrist to find your pulse. Count how many times your heart beats in 10 seconds and multiply this number by 6. The result you get is your current heart rate.

Getting Up to Speed

It's best to try to do your cardio with as little in your stomach as possible. A lot of people like to do their cardio workout first thing in the morning. Based on how our bodies create and use calories this seems like it should be the best time to burn fat. If you burn up the glycogen in your system and you have no food in your stomach, your body will start to burn the fat stored in your muscle tissue for energy. Most people have nothing in their stomachs in the morning so by doing their cardio in the morning their bodies have no choice but to burn fat for energy. However if you cannot workout first thing in the morning you have to burn up the glycogen in your system before your body starts to burn fat. If you don't do this then your 30 minutes of cardio will be almost useless because you won't be burning fat you will only be burning the glycogen in your system. You will still be burning calories regardless of that fact but in order to be trim and toned you need to burn the fat stored in your muscle tissue not just excess calories.

Lets say you go to the gym after work. At this point your body may still have ample stores of glycogen in your system from your lunch. In order to get the most out of your cardio workout you need to burn off this glycogen before starting your cardio. To do this you should start your strength training first. After 30 minutes to an hour of strength training you should have burned up most of your glycogen stores. At this point when you get on the treadmill your entire 30 minutes will be spent burning the fat stored in your muscle tissue. Just remember to stay within or slightly above your FBZ.

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noreply@blogger.com (Unknown) — Sun, 15 Nov 2009 02:56:00 +0000

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Your BFP: Body Fat Percentage

BFP is often overlooked by many people but it is more important than your BMI or how much you weigh in determining how healthy your actually are. Your BFP is the percentage of your total weight that is strictly fat. It is used to calculate how lean you are or how much muscle you have. Once you are aware of your BFP you should monitor it very carefully over time to make sure you are losing fat and not too much muscle. It is also possible to be very slim but still fall in the overweight category of the body fat percentage chart. How? Look at these pictures and decide which person is overweight.

Before you choose allow me to make a distinction between being Physically Overweight and being overweight based on your Body Fat Percentage.

Physically Overweight
Being physically overweight is what everyone is familiar with and tries to avoid. It is based on your weight relative to your height and can easily be seen by anyone. Basically the rounder you look the more overweight you are according to this measurement. Two people (one being 5 feet tall and the other 6 feet) could weigh the exact same 180 pounds but the shorter person would be considered overweight by this measurement.

Body Fat Percentage
Your BFP doesn't take your height into consideration in it's calculation of the amount of fat you have in your body. It only measures the amount of fat you have relative to the amount of muscle. Again, it is used to calculate how lean you are or how much muscle you have, not how much you weigh. The higher your BFP the less muscle you have. The lower it is the more muscle you have. Because of this a person who is physically underweight can still be "overfat" according to their Body Fat Percentage because it is possible to be slim and still have a high BFP.

Clearly Kirstie Alley is overweight in the picture above. The girl in the picture above is obviously underweight but has dieted so much that she has lost most of her muscle mass. Her muscle mass relative to her fat could be low. If that were the case she would fall into the "overfat" category of the BFP chart. The way to resolve this is by using strength training to build muscle tone and to stop dieting to return to a healthy weight.

More on Bulimia
In my opinion bulimia is a disease that is caused by a misunderstanding of body structure and the difference between being Physically vs. BFP overweight. Bulimic women diet and never see results when they look in the mirror. When they look in the mirror they always see an overweight person looking back at them. This is because bulimic women are striving to be slim and toned. Toned is the key word here. To be toned you need to have a high percentage of muscle relative to fat in your body (low BFP). Bulimic women typically don't do any strength training. They go on diets that cut their caloric intake to malnutrition levels. Some even go as far as eating and then vomiting to keep food out of their system. This creates a huge problem. By dieting without strength training they lose a lot of weight. But for every 1 pound that they lose 60% is muscle and 40% is fat. Remember, the more muscle relative to fat you have the more toned you will look. So by just dieting their diets are eating away at the very thing they need to look toned. They become slimmer and slimmer but less and less toned over time. In their eyes they look saggy and flabby but they don't understand why. So when they look in the mirror and don't see the body they are looking for they continue to diet thinking that this is the way to get what they are striving for. All the while they are unwittingly taking themselves farther and farther away from their goal. The cure for this disease is knowledge. If these women understood how to create the body they would like to have then they would take a very different approach to dieting.

A person can be obviously underweight based on their height and weight but at the same time they can be "overfat" according to their BFP if they have no muscle tone. Knowing what your BFP is can also help you avoid some health related problems associated with storing too much fat in your body. Below you will see two charts that show the healthy body fat percentage by age for women and men. Click on the chart below to see where you stand.

click to enlarge

click to enlarge

Losing Belly Fat

Knowing your BFP (body fat percentage) can help solve one of the most dreaded problems for both men and women: Losing belly fat. We can't change the way our bodies store fat because it is determined by genetics. Some people store fat in their glutes, others in their thighs, and then there are the unfortunate ones who store it in their midsection. The weight loss industry loves these individuals because they are willing to try anything to get rid of their stomachs and nothing seems to work. Well here is the simple, no pill or cream, free solution to losing your stomach.

To begin you need to know your Body Fat Percentage, and Lean Body Mass. By monitoring these numbers carefully you will be able to achieve your goal.

Many people who have trouble with their stomachs can lose a lot of weight and still see very little change in their waist. This is because their bodies primarily store fat in their stomachs because of genetics. To get rid of their stomachs these individuals may have to lower their BFP (body fat percentage) to as close to "underfat" as possible (21% for women and 8% for men). Doing this will make them very lean with little fat overall. However since they are genetically predisposed to storing fat in their midsection they may still have a small stomach. By continuing with a proper workout routine that includes strength training and cardio they will burn the only fat that they still have in their bodies. Since most of this fat will be in their midsection after lowering their BFP, it will be burned off and their stomach will disappear. This is the basic idea but how do you go about lowering your Body Fat Percentage?

There are a number of ways to lower your body fat percentage:

1. Taking fish oil daily. Studies have shown that fish oil may lower your body fat while helping you to maintain muscle mass.

2. Restrict your fat intake to 20% of your total caloric intake. (not the easiest thing to do)

3. 30 to 45 minutes of aerobics daily. Make sure you keep your heart rate in your fat burning zone or around 10 points above it. This will ensure that you burn the most fat possible while doing aerobics. Go above this number and you will start to burn a lot of calories but you won't burn as much fat as you would in your FBZ (fat burning zone).

4. Build muscle through strength training.

The best way to lower your BFP is to build muscle. It doesn't matter how many calories you burn or how much weight you lose. If you don't decrease your body fat percentage and build muscle through strength training you may never lose your stomach. You also need to keep track of your Lean Body Mass. Carefully monitor your LBM to make sure it stable and not decreasing too dramatically. If you are successful in both decreasing your BFP and maintaining your Lean Body Mass. You will lose your stomach. It's not the easiest thing to do but it works and that is more than I can say for any cream or pill that claims the same.

Do not confuse being "underfat" with being underweight or skinny. A person could be "underfat" and not look skinny at all.

For instance, in this picture Arnold Schwarzenegger is very lean and has a low BFP. His BFP is most likely in the "underfat" range in this picture but no one would say that he is skinny.

In the second picture of Arnold he has a high body fat percentage. His BFP is in the "overfat" range. Notice how his body is saggy and his stomach is more pronounced even though he weighs less in this picture than in the previous one. Do not confuse being lean and "underfat" based your BFP with being underweight. These are two completely different things. Your BFP is used to calculate how lean you are not how much you weigh.

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noreply@blogger.com (Unknown) — Sun, 15 Nov 2009 02:47:00 +0000

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Your RMR: Resting Metabolic Rate

Think of your RMR as a daily calorie budget. For every 500 calories you save daily you will lose 1 pound per week. Since you know your RMR now you can calculate exactly how many calories you need to save/cut in order to lose any REALISTIC amount of weight per week. If you are obese or close to being obese it may be very difficult to cut so much so fast. Start off gradually by cutting your caloric intake to the level of your RMR. After that continue to cut to a level were you can lose 1 to 2 pounds per week.

Lets say you would like to lose 2 pounds per week and your RMR is 2500 calories. At 500 calories per pound you would have to save/cut 1000 calories per day to lose 2 pounds per week. As a result your daily target caloric intake should be 1500.

2500 RMR
-1000 (500 calories for each pound)
-------
1500 (caloric intake per day)

To utilize your RMR properly to lose weight it is imperative that you stay on top of your caloric intake. You don't have to know your exact caloric intake but you should have a very close approximation of your daily caloric intake. This means that you will have stay on top of counting calories every day which is a lot easier today than it was a few years ago. There are hundreds of websites that let you know how many calories are in everything from pizza to your average 12 ounce steak. (more on those sites later). In addition to that most sit down and fast food restaurants provide nutritional information on their websites for all of their dishes.

Recently my family was starving on a Friday night so we decided to order out instead of cooking. Everyone in my family with the exception of my youngest son and myself is currently trying to lose weight. Naturally we keep track of our calorie budgets by counting calories. My oldest son had about 400 calories to spend that evening so we had a choice of pizza or burgers. I knew the burgers would be better but to teach my family how to make healthier decisions I showed them how the choices stacked up:

Pappa Johns Meal

350 calories (1 slice the Works Pizza)
170 calories (1 garlic Parmesan bread stick)
280 calories (2 cinnapie sticks)
65 calories (1 chicken strip)
0 calories (water)
-------
865 Total Calories

Wendy's Meal

190 calories (4 piece kids chicken nuggets)
190 calories (1 small chili)
105 calories (1/2 kids meal fry)
0 calories (water)
-------
485 Total Calories

We obviously chose Wendys that night. Not only is the Wendys meal almost half of the caloric intake of the Pappa Johns meal, it is also a lot healthier. It has less fat, less carbs, and more protein.

Cutting Too Much

It is highly recommended that no one decrease their caloric intake to less than 1200 calories per day. Doing this is very unsafe and could lead to a wide variety of medical problems. If an adult is only taking in 1200 calories per day chances are that they are not getting enough of the nutrients their body needs to stay healthy. Also, losing more than 2 pounds per week is not healthy for people who are not overweight or obese. Keep in mind that losing too much too fast can lead to loose flabby skin.

Exibit A:

No one wants that.

This fact leads to a dilemma. What if you're in a rush to drop some weight but don't want to pass out because you've lowered your caloric intake to malnutrition levels. Lets say that in order for you to lose 2 pounds per week you would have to lower your caloric intake to a unhealthy 1000 calories per day.

Example:

2000 RMR
-1000 (500 calories/pound= 2 pound loss per week)
-------
1000 (caloric intake per day)

It is very unhealthy to take in anything under 1200 calories per day as an adult so how is a person in this situation supposed to lose weight fast much less at all.

The solution: Raise your RMR by doing some strength training and increase your daily calorie burn with cardio workouts.

Adding strength training to your routine permanently increases your RMR/Metabolism by lowering your body fat percentage. In other words by gaining a little muscle you will raise your RMR and have to do less to lose weight. Lets say the person in the example above raises their RMR with some strength training and adds cardio to their routine. The result may look like this.

2200 (Increased RMR due to strength training)
+ 300 (calories burned performing cardio exercises)
-------
2500 Total calorie burn per day
-1000 (500 calories/pound= required 2 pound loss per week)
-------
1500 (caloric intake per day)

Notice that since this persons raised their RMR and is performing cardio exercises they can eat more (1500 v.s. 1000) and still lose two pounds per week. Being able to eat more and still lose weight is a major advantage of understanding what your RMR is and how to use it to accomplish your fitness objectives.

Hitting The Wall

Most people who are trying to lose weight typically just change their diets. This works for some time until they hit that hump they just can't seem to get over. Let me explain what happens.

If you are restricting your caloric intake without doing strength training exercises you can lose weight. Unfortunately for every 1 pound you lose 60% of that pound will be muscle and 40% will be fat. That's right only 40% of that weight will be the fat you are trying to lose and 60% will be the muscle you need to help you to burn fat. This is very detrimental to your objective of losing weight and keeping it off because the less muscle you have the slower your Metabolism will be. Your Resting Metabolic Rate/RMR is calculated based on your Lean Body Mass/LBM. The formula for this is:

RMR=LBM/2.205*30.4

Accordingly, the higher your LBM (total weight minus fat) the higher your RMR will be. In other words the more muscle you have the more calories you will burn doing nothing. Less muscle means a lower RMR and slower metabolism. A slow metabolism leads to easy weight gain and it is harder to lose weight if your metabolism is slow. Add to this fact that our bodies naturally lose LBM as we age and you have a recipe for diet failure the older we get. That is why so many people seem to be able to eat anything they want at a young age and not gain weight but as they age they start to gain weight even though they may eat the same way or less.

Many people (especially women) also go on diets many times through out their lives without strength training. Each time they go on a diet they lose more and more muscle. Later on in life they try the same diet again and can't seem to get the same results.
The reason for this is that without strength training while dieting they lose 60% of their muscle per pound of weight loss they have which slows their metabolism tremendously.

Hypothetically speaking lets say that at age 20 Jane had an RMR of 2000. She goes on various diets over time and loses a few pounds every once in a while. Now at the age of 30 her Metabolism/RMR has been lowered to 1500 because her diets over the years have eaten away at her muscle. Now when she tries the same diets she can't lose weight anymore. She can change this by doing strength training to increase her Metabolism to the level it was in her twenties.

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noreply@blogger.com (Unknown) — Sun, 15 Nov 2009 00:25:00 +0000

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Muscle-Phobia

Most women are terrified of strength training because they think they will end up looking like this:

It is physically impossible for women to achieve this kind of muscularity no matter how hard they train without taking steroids. You can spend 24 hours a day in the gym and still never look like the above images without taking steroids. These are pictures of professional female body builders. In order for them to be competitive in the sport most if not all take steroids. In contrast to these extreme examples below you will see the women who participate in the Miss Fitness Pageants. Trust me when I say that these women are no slouches either. They spend hours in the gym lifting weights everyday when they train for a competition. Yet, instead of looking like men, they look like toned and fit women because they do not take steroids.
There is no need to be afraid of Strength Training.

The other extreme side of the coin are the women who have very little muscle due to too much cardio and zero strength training. These women go to the extreme of restricting their caloric intake so much they can be classified as bulimic in some cases. As mentioned before for every pound of weight that these women lose 60% is muscle and 40% is fat. Without any strength training they end up looking like this:

The same could be said for men. Too little or too much muscle is not attractive to the opposite sex. Finding a middle ground is the key to looking great, feeling great, and being attractive to the opposite sex.

Too Much

Too Little

Balanced

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noreply@blogger.com (Unknown) — Sat, 14 Nov 2009 21:01:00 +0000

For information on personal training or general questions and comments contact Conrad at:
chrisjust00@gmail.com (chrisjust zero zero@gmail.com)

noreply@blogger.com (Unknown) — Sat, 14 Nov 2009 20:59:00 +0000

January 20, 2010

Jack Osbourne

Jack Osbourne's transformation in 2005 is a perfect example of what can happen when a person is consistent with and committed to their training. To lose weight Jack quit smoking and drinking, woke up early (7AM) and ran 45 minutes everyday before breakfast, stopped eating junk food, and trained at a kickboxing camp in Thailand.

December 17, 2009

Mo'nique of "Phat Girlz" and "Precious" fame

Everyone should be proud of their bodies but I don't think that if I were Mo'nique I would have taken this picture. At least not with the painted outfit.

Recommendation: Stay proud but hit the gym. 30 minutes of cardio daily keeping your heart rate in your Fat Burning Zone during that 30 min. Total body strength training 3 times a week and drop your caloric intake to the level of your RMR. The stomach, and excess weight will start to shrink in no time. And stay away from paint please.

noreply@blogger.com (Unknown) — Sat, 14 Nov 2009 20:58:00 +0000

UNDER CONSTRUCTION

Available 05/2010

I have been too busy to make and post videos but they will be posted soon.

noreply@blogger.com (Unknown) — Sat, 14 Nov 2009 20:58:00 +0000

"FAT" TV Show
January 20, 2010

"Fat" is the latest episode of a series on National Geographic called "Taboo". The series explores how something that is Taboo in one culture can be perfectly acceptable in another. Previous episodes have been about "Nudity", "Sex", and "Rituals". Episode "Fat" premiers tonight Jan 20, 2010 at 10PM on National Geographic. The episode will also air on the following dates

Thu Jan 21, 1AM
Sun Jan 24, 4PM
Wed Jan 27, 6PM

Visit National Geographic for more info on shows and schedules.

Is Sugar Causing Obesity?
December 16, 2009

This is my favorite new ad. It's pretty disgusting but it gets it's message across. According to the New York City Department of Health website "Over the course of a year, drinking one soda a day can make you 10 pounds fatter, fostering obesity and contributing to health problems such as diabetes, asthma and heart disease." This is in stark contrast to the commercials about high fructose corn syrup that came out last year. If you believe those ads (paid for by the Corn Refiners Association--A Washington lobbying group) there is nothing wrong with high fructose corn syrup which is used to sweeten just about anything you can think of today from soda to canned vegetables. According to them it is a perfectly healthy substitute to sugar. So who is right about what manufactured sweeteners do to your body? The Corn Industry--trying to protect it's bottom line? Or is the NYC Department of health right? And what the heck happened to regular old fashioned sugar anyway?

(A spoof of one of the original high fructose corn syrup ads.)

The Truth About Diets
November 17, 2009

Forget everything you've every been told about losing weight because most of it is false. There is a right way and a wrong way to get the job done. The problem today is that most people are mislead about how to lose weight by companies trying to profit from selling their quick fix solutions. There is only one way to lose weight and it is by understanding how your body works.

Your body is a machines and like a mechanic, if you understand how it works you can fix whatever is wrong with it. So let's start by taking a look at how and why we gain weight.

Our bodies use three main components to create energy/calories. Those three components are:

Carbohydrates
Proteins
Fats

The Three Components of Energy

What is a calorie?
In order to understand how the system works we have to know what a calorie is. A calorie is a unit of energy or heat. Think of it as a small pellet or coal used to stoke the fire of our internal engine. Everything that we eat is eventually turned into calories and our bodies burn these calories for energy. The heat produced by burning this pellet is called a calorie. The more active we are the more calories we will burn.

What are Carbohydrates?
Carbohydrates are sugars, but not sugar like the kind you use for coffee. They are molecules containing carbon, hydrogen, and oxygen and they are produced by plants and animals. They are the body's main source for energy. There are complex and simple carbohydrates. Simple carbohydrates are broken down or metabolized by the body more quickly than complex carbohydrates. Plants such as fruits and vegetables are the most abundant source of carbohydrates. The carbs found in plants are simple carbohydrates and are metabolized (turned into calories and burned for energy) by the body very quickly. The carbs found in foods like bread, pasta, and meat are complex carbohydrates and are metabolized more slowly. Today these terms have been abandoned for the Glycemic index. Simple Carbohydrates are now referred to as High Glycemic. Complex carbohydrates are referred to as Low Glycemic.

Proteins
Proteins are made of amino acids. They are the building blocks for muscle tissue and are found in meat, fish, dairy, and some vegetables. Like carbs, they are metabolized into calories. However, they are harder to metabolize than complex carbs.

Fats
Fats are oils. They are turned into calories and metabolized slower than complex carbs or proteins. Since they are so hard to metabolize, our bodies use them as a last resort source for calories. As such, they are usually stored in our muscle tissue for the times when other sources of calories aren't available.

Whenever we eat, our bodies turn all of these three things into calories. Any calories that aren't metabolized during the course of our day are turned into fat and stored in our muscle tissue for later use. In a nutshell that is how we gain weight. It doesn't matter if you eat only meat or you are a vegetarian. If you consume more calories than you can use during your normal day, you will gain weight. To illustrate how our bodies metabolize food let's say that you eat a steak first then an apple. Your body will breakdown and metabolize the apple first and more quickly because it is a simple carbohydrate. The stake will take longer since it is mainly protein. Whatever you don't need for energy will be turned into fat and stored in your muscle tissue for later. A lot of people complain about being hungry when they are on a diet. To avoid this eat a combination of simple and complex carbs. The Complex carbs will take longer to digest and therefore will make you feel full for a longer period of time.

So how do we lose weight? The weight loss industry would have everyone believe that all you have to do is starve yourself and your body will be forced to burn off your fat storage for energy leaving a slimmer and healthier you. In theory this is exactly what should happen but theory is not practical in the real world in many cases. This is one of those cases. Losing weight is not hard but it is definitely more complex than the weight loss industry portrays it to be. For a better understanding of how to lose weight start at the home page of this website.

Why Cardio works

Running is the number one way to burn calories. You exert more energy running than by doing anything else. Running burns more calories than bodybuilding, swimming, or any other activity. Some people prefer to run early in the morning on an empty stomach. In theory this is a good idea because if there is nothing in your stomach to produce the calories needed for energy your body will turn to the fat stored in your tissue to create the calories needed. However, if you are not an experienced runner please be careful when running on an empty stomach. You may start to feel light headed and could pass out if you exert too much energy. Some people say that it hurts to run because their knees are bad or their ankles or other parts of their bodies hurt. I've heard this many times. If this is your situation don't worry. You don't have to start off by immediately running a mile every morning. You have to take your time and let your body get used to the stress. Over time you will not feel the pain any more because your body will become stronger. Start off by walking instead of running if this is your situation. Or invest in a pair of running cushions for your shoes. If that doesn't work use an elliptical machine.

Be sure to get your heart rate up to your Fat Burning Zone when you walk or run. If you are a beginner start off by doing this for 5 to 10 minutes everyday until you have worked your way up to thirty minutes. Thirty minutes a day of this and the pounds will start to drop off. If you aren't a beginner you will obviously need to incorporate other things to stimulate weight loss. Click on the home page tab above for more help. Good luck and train hard.

noreply@blogger.com (Unknown) — Sat, 14 Nov 2009 20:28:00 +0000

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HOW CAN I LOSE WEIGHT?

noreply@blogger.com (Unknown) — Thu, 23 Oct 2008 23:33:00 +0000

Forget everything you've every been told about losing weight because most of it is false. There is a right way and a wrong way to get the job done. The problem today is that most people are mislead about how to lose weight by companies trying to profit from selling their quick fix solutions. There is only one way to lose weight and it is by understanding how your body works. Our bodies are machines and like a mechanic, if you understand how it works you can fix whatever is wrong with it. So let's start by taking a look at how and why we gain weight.

Our bodies use three main components to create energy/calories. Those three components are:

Carbohydrates
Proteins
Fats

What is a calorie? In order to understand how the system works we have to know what a calorie is. A calorie is a unit of energy or heat. Think of it as a small pellet or coal used to stoke the fire of our internal engine. Everything that we eat is eventually turned into calories and our bodies burn these calories for energy. The heat produced by burning this pellet is called a calorie. The more active we are the more calories we will burn.

What are Carbohydrates? Carbohydrates are sugars, but not sugar like the kind you use for coffee. They are molecules containing carbon, hydrogen, and oxygen and they are produced by plants and animals. They are the body's main source for energy. There are complex and simple carbohydrates. Simple carbohydrates are broken down or metabolized by the body more quickly than complex carbohydrates. Plants such as fruits and vegetables are the most abundant source of carbohydrates. The carbs found in plants are simple carbohydrates and are metabolized (turned into calories and burned for energy) by the body very quickly. The carbs found in foods like bread, pasta, and meat are complex and are metabolized more slowly.

Proteins are made of amino acids. They are the building blocks for muscle tissue and are found in meat, fish, dairy, and some vegetables. Like carbs, they are metabolized into calories. However, they are harder to metabolize than complex carbs.

Fats are oils. They are turned into calories and metabolized slower than complex carbs or proteins. Since they are so hard to metabolize, our bodies use them as a last resort source for calories. As such they are usually stored in our muscle tissue for the times when other sources of calories aren't available.

Whenever we eat, our bodies turn all of these three things into calories. Any calories that aren't metabolized during the course of our day are turned into fat and stored in our muscle tissue for later use. In a nutshell that is how we gain weight. It doesn't matter if you eat only meat or you are a vegetarian. If you consume more calories than you can use during your normal day, you will gain weight. To illustrate how our bodies metabolize food let's say that you eat a steak first then an apple. Your body will breakdown and metabolize the apple first and more quickly because it is a simple carbohydrate. The stake will take longer since it is mainly protein and fat. Whatever you don't need for energy will be turned into fat and stored in your muscle tissue for later.

So how do we lose weight? It is a lot more simple when you understand how your body works. All we need to do to lose weight is to lower our calorie intake and consume more fruits and vegetables--mainly carbs--than meat which is mainly protein and fat. Unfortunately it is not that easy for some of us because we have built up a lot of fat over the years. We would basically have to starve ourselves in order to lose weight by only watching what we eat. Therefore, anyone in this situation needs to force their body to turn the fat that is stored in their muscle tissue into calories. Once the fat is turned into calories it will be burned of as energy. The only way to force the body to burn fat off as calories is to increase your body's energy requirements. The best way to do this is by running.

Running is the number one way to burn calories. You exert more energy running than by doing anything else. Running burns more calories than bodybuilding, swimming, or any other activity. Some people prefer to run early in the morning on an empty stomach. In theory this is a good idea because if there is nothing in your stomach to produce the calories needed for energy your body will turn to the fat stored in your tissue to create the calories needed. However, if you are not an experienced runner please be careful. You may start to feel light headed and could pass out if you exert too much energy. Some people say that it hurts to run because their knees are bad or their ankles or other parts of their bodies hurt. I've heard this excuse many times. If this is your situation don't worry. You don't have to start off by immediately running a mile every morning. You have to take your time and let your body get used to the stress. Over time you will not feel the pain any more because your body will become stronger. Start off by walking instead of running if this is your situation. Walk for a few minutes everyday for a week to break your body in. After your first week, start jogging if you can for 5 minutes a day. If you are overweight you may need to walk for 2 weeks or more before jogging so that your body gets used to the work. Once you are comfortable with jogging for 5 minutes a day, increase your time to 10 minutes but you can decrease the number of days to 2 or 3. Keep training 2 to 3 times a week and steadily increase you time until you reach about 20 to 30 minutes. Twenty to thirty minutes is a long time to jog and you will drop a lot of weight quickly. Once you are comfortable jogging, it is time to start incorporating running into your routine. You don't have to run at a constant speed for 30 minutes though. You should vary your speed so that you don't overexert yourself. You are not training for the Olympics here. You are only trying to lose weight. One last thing, if your knees or another part of you legs hurts while running try using running cushions in your shoes or an elliptical machine(picture below) at a gym if you have a gym membership.

Good luck. Train hard and keep visiting for more info. Also post comments and questions by clicking the comment button below any post.