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TIABITS's Photo TIABITS Posts: 274
9/15/09 3:36 P

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Hi everyone! I am new to this & am really confused.

I keep getting different info on the amount of calories I need. According to your calculator since I am 42 and weigh 228lbs and am 5'4" I would need 2018 to maintain and 1824 a day for fat loss.

I have read a ton of info but I think its overload at the moment....maybe it will sink in after a while.

I'd like to lose 1-2 lbs a week as I know that is a safe & healthy loss and maintainable for me. I am not very active since I have a bad back & so I do movement exercises & stretching daily but not much cardio. Will be trying out a reclining stationary bike...but have been told to start on no resistance for about5-10min a day & increase slowly....physiotherapist orders.

Any help & advise on both the cycling and the exercise would be greatly appreciated! Maybe you can clear things up for me a bit. Thanks! liz





"Every Day Holds The Possibility Of A Miracle!"

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ADRIANNA123's Photo ADRIANNA123 Posts: 440
9/13/09 9:31 P

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I have started calorie cycling. I am 32, 5'5", 166 lb and moderately active. These are my wkly numbers:
Sun: 1345
Mon: 1345
Tues: 1050
Wed: 1615
Thurs: 1225
Fri: 1150
Sat: 1225

Hope this helps someone


"Nothing tastes as good as losing weight feels."

"I am not losing weight. I am getting rid of it. I dont want to find it again."

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1234MICH1's Photo 1234MICH1 Posts: 427
8/7/09 8:34 A

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I am 28 5'2'' and weigh 220 pounds (lost 40 lbs with sparks so far!!)- I walk 20 minutes on a treadmill each morning- I want to try calorie cycling and I was wondering if anyone maybe who is like me in size weight etc can give me some feedback as to what has worked for them- I am so hungry for info and some feedback- it would be much appreciated. Thanks!

Edited by: 1234MICH1 at: 8/7/2009 (08:35)
Don't let your impulsive wants- overcome your future goals that you have for your life- for your health.....


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BIKERDIANE's Photo BIKERDIANE Posts: 6,321
4/11/09 6:57 A

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Hello! I need to read these posts so I can find out what I am doing wrong!

I will not exceed the "feed" limit!

A bike ride a day keeps the pounds away!


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SUMERH Posts: 1
3/22/09 2:08 A

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I can't figure out what the heck is going on here. Too much information. I exercise 4-5 times a week.I am interestedin how to "cycle" my calories, but can't seem to get a definative answeror guide.I am 32 years old, female, 5'5 and 155lbs. Help!!

CCSHERE's Photo CCSHERE Posts: 11,067
6/26/08 12:57 P

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Find this article at:
www.fitstep.com/Misc/Newsletter-arch
iv
es/issue51.htm#3




8 Week Cardio Interval Training Blast! Get Increased Fat Loss AND Take Your Cardio Fitness To A Whole New Level

This detailed cardio program will take you from an interval- training beginner to interval-training pro in only 8 weeks! This step-by-step progression guides you through the most effective types of intervals to maximize your results.


Interval training is one of THE most effective ways to burn fat while preserving muscle. When using cardio training for fat loss, I recommend it almost exclusively in my programs! This nice thing is, interval training is also one of THE most effective ways to improve your overall cardiovascular capacity as well.

There is a LOT of good information available on what intervals are and how to perform them. But what often seems to be missing is a detailed plan that helps you progress from Point A (just starting out with interval training) to Point B (performing the more challenging interval training techniques).

The trick is knowing where to start and how to progress from there. You can't just jump in and start sprinting up hills without knowing what you're doing and building yourself up to it. That's a good way to not only hurt yourself but exhaust yourself as well!

So in response to this, I've designed an interval training progression plan that gets you started with the more introductory-level types of interval training then gradually moves you into the more intense and challenging interval training techniques.

I'll lay out how many intervals to do, which style of interval training to do and how long to do it for. This progression plan will also give you good variety in your cardio training, which I'm sure you know can get VERY dull if you keep doing it the same way over and over.

You see, just like with weight training, you need to constantly challenge and even shock your body in order to continue making progress. Otherwise, your body simply has no reason to adapt and get better. This plan will do it for you!

The overall goals with this cardio program are fat loss and improving cardiovascular capacity. This type of training is NOT a plan I would recommend if you're trying to build muscle. When training to build muscle, you want to keep cardio training down to a lower maintenance level (once or twice a week at most) and this is not a program that does that.

The program is based on doing cardio training 3 times per week and can be applied to basically any method or apparatus of cardio training, be it running, cycling, elliptical machine, stair machine, etc. Any cardio based sports activity will work as well (e.g. swimming, rollerblading).

Choose whatever cardio activity works best for you, that you enjoy the most or that you'd most like to improve your performance in, e.g. if you're a runner, using running as the activity for your interval training.

You can certainly utilize different cardio activities as you go through the program, e.g. use treadmill running one day then the elliptical machine the next. The real key lies in the intensity with which you do the activities!

Before you start in on the program, I would encourage you to read through the following two articles. They'll help you understand what interval training is all about and introduce you to the different types of interval training.

*************

Find the following article at:
http://www.fitstep.com/Misc/Newsletter-a
rchives/issue7.htm


What Do You Mean Low-Intensity Training Isn't The Best For Fat Burning?

Find out why high-intensity training may be your best bet for trimming your waistline and why low intensity cardio training is NOT where it's at!


But how can this possibly be? Everywhere you look, it's always said that long-duration, low-intensity training is best for fat loss. All high-intensity work does is burn carbohydrates, right?

Wrong.

After reading this article, I guarantee you'll develop a new respect for high-intensity cardio training for fat loss.

Low-intensity exercise is defined as working at a heart rate of about 60% to 65% of your maximum heart rate (which is equal to 220 - your age = maximum heart rate, thus if you are 20 years old, 220 - 20 = 200 max HR). High-intensity exercise is defined as working at about 75 to 85% or more of your maximum heart rate.

Using the previous example for maximum heart rate (max HR=200), working at 60% of your max HR would be 120 beats per minute and 80% of that would be 160 beats per minute.


There are several reasons low-intensity exercise is normally recommended for fat loss.

1. It's easy - In many cases people who are trying to lose fat don't always feel energetic enough to do hard training due to the caloric deficit (a.k.a. diet) that they are on. In these cases, just sticking to an exercise program can be hard enough, never mind making the exercise itself challenging.

2. It's low risk - A personal trainer generally can't go wrong by recommending low-intensity exercise to clients. Even the most out of shape person can usually do low-intensity cardio training safely. While this is certainly appropriate advice for novice trainers, it does not necessarily apply to the more experienced trainer when it comes to effective training.

3. It burns a higher percentage of calories from fat - this is very true: exercising at a lower intensity does burn a higher percentage of calories from fat than high-intensity exercise. But, as I will explain, this does not necessarily mean you're going to burn more fat.


Let's crunch some numbers to show you exactly what I mean when I say high-intensity exercise burns more fat.

Low-intensity training burns about 50% fat for energy while high-intensity training burns about 40% fat for energy. This is not a huge difference.

Say, for example, walking for 20 minutes burns 100 calories. Then 50% of 100 calories is 50 fat-calories burned.

Now say 10 minutes of interval training at a high intensity burns 160 calories. Well, 40% of 160 calories is 64 fat-calories burned.

By doing the high-intensity work, you've just burned 14 more fat calories in half the time. Starting to sound good? There's more...

---

Low-intensity exercise only burns calories while you are actually exercising. That means the moment you stop exercising, your caloric expenditure goes back down to nearly baseline levels. Within minutes, you're not burning many more calories than if you hadn't done anything at all.

High-intensity exercise, on the other hand, continues to boost your metabolism long after you're done (often up to 24 hours after, depending on the length and intensity of the training session). This means you're continuing to burn many more calories all day long!

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Low-intensity exercise does nothing to build or support muscle mass. Maintaining muscle mass is critical to an effective fat-loss strategy as muscle burns fat just sitting there. Want to keep your metabolism working to burn fat? Do whatever you can to build or keep your muscle tissue.

High-intensity exercise has the potential to increase muscle mass. Compare the body of a top sprinter to a top marathon runner. The sprinter carries far more muscle mass. You won't get big bulky muscles from high intensity training but you will get shapely and more defined muscles!

---

How To Do It

Now that you've seen how effective high intensity training can be for fat loss, how is it done?

The absolute easiest way to start this type of training is to get on a cardio machine at the gym and select the interval training program. As you'll see, you'll start off with a fairly light warm-up cycle, then quickly jump up to a high intensity level for a short burst. You will then drop back down to a low level for a period of time, then back up to a high level again, repeated several times and finishing with an appropriate cool-down period.

The repetition of these intervals is the nuts and bolts of high intensity interval training. You can also do it manually by adjusting your intensity level up and down over short periods of time.

For example, do 30 seconds at high power then 30 seconds at low power. Repeat. It's very simple and very effective.

Another excellent method for doing high-intensity training is called aerobic interval training. It is essentially the same concept as the previously explained interval training but the work intervals are longer with the intensity level somewhat lower. A good example would be running at a pace that you can only keep up for about 5 minutes then walking for 2 minutes then running 5 more minutes, walking 2 minutes, etc.

High-intensity training can be applied to any form of cardiovascular exercise. Anything from walking/sprinting to swimming to bike riding will work perfectly. I would recommend doing his type of training 2 to 3 times per week for best results. As always, be sure to consult with your physician before starting any exercise program.

---

Remember, what you get out of exercise is directly proportional to what you put in. Work at high-intensity training for awhile and see just how much better your fat-loss efforts go.

For more information on cardiovascular training, including advice on activities you can do, reviews of different types of cardio machines, other forms of cardio training, and some well-explained, useful, basic physiology, visit out free fitness library by clicking here.

*************

Find the following article at:
http://www.fitstep.com/Misc/Newsletter-a
rchives/issue26.htm


The Insider Secrets of Interval Training - Learn How Now!

High Intensity Interval Training is extremely effective for fat loss and for dramatically improving your cardio capabilities. Learn exactly how to perform Interval Training for maximum results.


Without question, High Intensity Interval Training is one of the most effective means available for rapidly losing bodyfat and improving your cardiovascular conditioning. Not only do you burn many more calories while you're performing the training, you also stimulate your metabolism to a far greater degree than with lower intensity training, which is traditionally hailed for fat loss.

You're going to learn exactly how to perform various types of high intensity interval training to maximize your results. For a full discussion of the advantages of high intensity training over low intensity training, read the following article, which explains it detail:

What Do You Mean Low-Intensity Training Isn't The Best For Fat Burning?
http://www.fitstep.com/Misc/Newsletter-a
rchives/issue7.htm

Even though it's more challenging than low intensity training, High Intensity Interval Training offers tremendous benefits to you:

1. It burns more calories than low intensity training, meaning you can burn more fat in shorter workouts.

2. Higher intensities stimulate your metabolism far more AFTER the workouts than lower intensity training. This means you continue to burn calories and fat for long periods after you're done training. Not so with low intensity training.

3. Training at higher speeds, such as with high intensity training can dramatically improve sports performance. Football players can sprint faster and recover more quickly between plays. Tennis players can keep chasing down balls during longer points. Even endurance athletes can benefit by teaching their bodies to work at a faster pace!


In general, interval training is best done 2 or 3 times per week. It is a challenging form of cardio and requires recovery time in between sessions. Interval sessions can last anywhere between 5 to 30 minutes or more, depending on the fitness level of the trainer and the style of intervals being done.


How To Do It:

Interval training is based on a very simple concept: go fast then go slow. Repeat. It sounds easy, but within this simple formula lies a tremendous number of possible variations and strategies you can employ to take full advantage of the power available to you.

Interval training can be performed on almost any cardiovascular machine (including the treadmill, stair machine, stationary bike, elliptical trainer, etc.) as well as almost any type of cardiovascular exercise (such as cycling, swimming, running, etc.).

Though the examples I will go through below use time as a measure for intervals, you can also very easily use distance as your guide. For example, you can sprint between two telephone poles then walk to the next one. You can sprint the length of a football field then walk the width. You can even run up a flight of stairs then walk back down. The variations you can do are truly endless!

Here are a number of different types of interval training you can use:


1. Aerobic Interval Training

Aerobic Interval Training is very beneficial for rapidly improving your aerobic conditioning as well as burning fat. It will even help you build up your endurance faster than long-duration cardio! It is also a very good introductory format for starting interval training. If you are new to interval training, I highly recommend beginning with Aerobic Intervals.

This type of interval training involves relatively long work periods and shorter rest periods. Work periods are generally 2 to 5 minutes long in this type of training. The idea is not to take it easy for that work time but to work at a speed that challenges you to be able to make it to the end of that work interval. Your 2 minute interval pace is, therefore, going to be significantly faster than your 5 minute interval pace.

The rest interval for this type of training is between 30 seconds to a minute. Naturally, the shorter the rest period, the tougher the training will be. Too much rest will allow your body to recover too much, lessening the overall training effect of the exercise.

Here are some examples of a number of different intervals you can use in your training:

Work ---Rest
2 min. ---30 sec.
5 min. ---1 min.
3 min. ---45 sec.
2 min. ---1 min.
5 min. ---30 sec.

When using these intervals, you can choose to stick to the same time intervals (e.g. do 2 minutes hard and 30 seconds slow for the duration of the workout) or mix it up with different time intervals as you go through your session. This type of training can generally be done for about 20 to 30 minutes.


2. Maximal High-Intensity Intervals

This type of interval training is VERY high intensity and is VERY effective for fat loss and cardio training. You essentially push yourself to the maximum on every single work interval you do! This type of training is extremely effective when training for sports that require all-out repeated efforts, such as football, soccer, hockey, etc. If you want to get faster and recover faster, this is the type of training for you.

This type of training sends very powerful signals to the body and the metabolism. In addition to dramatically ratcheting up the body's metabolism, maximal-effort training also causes large amounts of Growth Hormone, one of your body's primary fat burning hormones (the Fountain of Youth Hormone, as it's sometimes referred to) to be released into the bloodstream. This two-pronged effect is very powerful for fat-burning.

Maximal Intervals are much shorter than Aerobic Intervals. Generally, the longest you'll be able to perform a maximal effort is around 30 seconds so all the work intervals are 30 seconds or less.

Rest periods can be short or long, depending how good of shape a person is in and/or how much they want to recover inbetween intervals. Shorter rest periods make the work intervals more challenging but the speed of the work will also drop quickly after a few intervals. Longer rest periods will allow the body to recover a little more, allowing faster speeds on more intervals. Rest periods should always be at least as long as the work periods. This is to allow enough recovery to be able to perform well on the next work period.

Here are some examples of Maximal work and rest intervals you can use in your training. As I mentioned above, you can stick with one time period through the whole session, or vary your intervals you go through the workout.

Work ---Rest
30 sec. ---30 sec.
30 sec. ---1 min.
20 sec. ---1 min.
10 sec. ---30 sec.
30 sec. ---2 min.

Since Maximal Intervals are so challenging, a person should not expect or try to be able to jump right in at a high level for a large number of intervals. It is very important to build yourself up gradually.

Start by performing five Maximal Intervals the first two sessions you do the training. The next two sessions, do six Maximal Intervals. Continue adding intervals in this step-up fashion until you are doing intervals for a maximum of 15 minutes straight. The exact number of intervals you do in a session will depend on the times you're using in your work and rest intervals.

Because Maximal Intervals are so challenging, you may find yourself getting too fatigued to perform at a fast pace as you get towards the end. When this happens, try doing Reverse Pyramid intervals. Instead of keeping your work interval the same, reduce it by 5 seconds every couple of intervals.

Here's a sample of how to do it:

Interval 1 - 30 seconds hard, 30 seconds rest.
Interval 2 - 30 seconds hard, 30 seconds rest.
Interval 3 - 25 seconds hard, 30 seconds rest.
Interval 4 - 25 seconds hard, 30 seconds rest.
Interval 5 - 20 seconds hard, 30 seconds rest.
Interval 6 - 20 seconds hard, 30 seconds rest.
Interval 7 - 15 seconds hard, 30 seconds rest.
Interval 7 - 15 seconds hard, 30 seconds rest.


3. Sub-Maximal High Intensity Intervals

Sub-Maximal intervals are excellent for burning fat and for building up your cardiovascular conditioning. This type of training will do each of these fat better than continuous-tempo, lower-intensity training.

This type of interval training is very similar in concept and execution to the Maximal interval style. The difference is, instead of pushing yourself as hard as you can on each work interval, you work at a pace that is somewhat below your max. This allows you to do more total work intervals during the session while still keeping your intensity levels high.

Most Interval programs on cardio machines follow this principle. The resistance/speed is increased to a higher level for a set period of time then reduced for a set period of time. The level is not so high that you must put your maximum effort into each work interval, but it is at a level you could not keep up for long periods.

This type of training is also very effective for fat loss and increasing the metabolism.

Intervals in this style can be longer, since you're not working at maximum speed, but not much longer. Work periods of 30 seconds to a minute and rest periods of 30 seconds to a minute work well for it. Here are some sample intervals you can use in your training:

Work ---Rest
30 sec. ---30 sec.
30 sec. ---1 min.
1 min. ---1 min.
1 min. ---30 sec.
45 sec. ---45 sec.

This type of training can be done for about 15 to 30 minutes, depending on the intensity level of the work.


4. Near-Maximal Aerobic Intervals

This is a unique form of interval training that I've been working with that basically combines Aerobic Interval Training with Maximal Interval Training to allow you to work at near-peak levels for long periods of time. This has the benefit of burning a tremendous amount of calories for longer periods of work time than is possible with normal intervals.

The work intervals themselves are short but the rest periods are much shorter! Instead of pushing yourself to the max on every interval, you work at a pace somewhat short of your max. This type of training allows you to perform near your max for longer periods of time. It is a very challenging and unique form of interval training.

Here's how it works:

Start with a work interval of 20 seconds and a rest interval of 5 seconds. Your pace should be one that you would only be able to keep up steady for about 1 to 2 minutes before having to stop. Do that pace for 20 seconds then go very slow for 5 seconds. Jump right back in and do that same pace for another 20 seconds then very slow for 5 seconds. Keep this cycle repeating for a designated period of time, e.g. 5 minutes, 10 minutes or 15 minutes.

Here are some sample intervals you can use with this training style:

Work ---Rest
20 sec. ---5 sec.
25 sec. ---5 sec.
30 sec. ---10 sec.
15 sec. ---7 sec.
40 sec. ---10 sec.

This type of training works very well with cardio machines that allow you to switch resistance instantly or very quickly (stationary bikes, stair machines or elliptical trainers often allow this). Machines that must cycle slowly through their speeds as they change do not work well for this (treadmills fall into this category). It can also be done with running then walking, cycling then pedalling slowly, or even swimming hard then stroking lazily. You'll find it very challenging to be having to constantly restart your momentum from almost scratch on every interval!

Please note: it's very important that you don't stop completely when you take your short rest period. Keep yourself moving during this time even if you're just moving very slowly!


5. Fartlek Training

No discussion of Interval Training would be complete with a reference to Fartlek Training. Translated from Swedish, "Fartlek" literally means "speed play." What is it? It's simple - Fartlek training is every type of interval rolled into one workout!

You can start by jogging for 5 minutes then walk for 30 seconds then sprint for 30 seconds then walk again then run fast for 2 minutes and so on. The idea is to train at a wide variety of speeds, distances and times in order to hit the widest variety of training parameters.

This type of training is an excellent way to keep your cardio interesting. You never have to do the same thing twice! This workout can last anywhere from 15 to 40 minutes, depending on the intensity at which you are working.

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In conclusion, Interval Training is not a hard concept to wrap your head around: go fast then go slow! The various types of interval training I've explained above will definitely help you achieve your goals, whether they be rapid fat loss, high-powered sports performance or amazing cardiovascular capacity!

*****************

Now it's time to have a look at the program!

The following link will take you to a page from the Trial Membership area of my site "Powerful Training Secrets."

You DO NOT have to sign up for anything to get the interval progression program, but if you haven't yet signed up for your trial membership, I'd definitely encourage you to do so!

I regularly post exciting new training information in the Trial site...and I post a whole lot more in the full membership site itself!

www.powerfultrainingsecrets.com/tria
l-
membership/16-8-week-cardio-program.htm




When you get to the page, scroll down towards the bottom. That's where you'll find the full, step-by-step program for getting yourself from interval training beginner to interval training pro in only 8 weeks!

The program starts with a technique known as Aerobic Interval Training - basically, a way to begin learning how to increase training intensity without burning yourself out. Over the next two weeks, your intensity will gradually be increased within the context of Aerobic Intervals.

As you continue through the program, you'll notice how the intervals are continually getting just a bit more challenging - rest times are changing as are work times.

By the time you get to the final few weeks of the program, you'll be in great shape and ready for anything!

If, at any time in the program you feel you need to take a bit more time to adapt to it, feel free to perform another week of the same type of interval training you just did. This program isn't written in stone and you DO need to listen to your body.

So check out the program and if you have any questions about it as you're reading or as you're doing it, please feel free to drop me an email at betteru@fitstep.com!

Here's the link to the interval training program page once again:

www.powerfultrainingsecrets.com/tria
l-
membership/16-8-week-cardio-program.htm




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INTERVAL EQUIPMENT NOTE:

If you need a good timer for your intervals, check out the GymBoss timer. I've been using one recently and it really works like a charm. Unlike a lot of other timers, it actually has a vibrate feature that means you don't have to experience loud beeping to know when your time is up (great if you train with headphones on!).

You can set the timer to time different work and rest intervals (e.g. 2 minutes work, 1 minute rest can be programmed in), which is very nice. It's also not too expensive (about 20 US dollars). The timer clips on and is a neat little piece of equipment - very useful for intervals and also for timing your rest periods when weight training.

You can get one here:

http://www.fitstep.com/goto/gymboss.htm


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"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

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CCSHERE's Photo CCSHERE Posts: 11,067
6/16/08 12:08 P

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Circuit Training
A Woman's Simple Guide

By Sherry Gideons


Cut workout time in half and improve cardiovascular conditioning in minimal time.

So you want to train simple? Have you been looking for a solution to achieving your over-all goals, meaning well being, weight-loss, fitness and whatever your heart desires? Happiness is Free, and it's easier than you think! Why is it that simple enters the mind and goes right back out as not possible?

Why do most of us think; if it's not going to be hard, it will not work? When most people think of the Circuit system of resistance training, they envision going through a series of extremely light exercises, typically on machines. Most people do not realize the unlimited benefits that these types of exercises can open up in a person's life, typically, in an ever changing world of time. Yes, time seems to be a factor we all face when asked, "What seems to stop us from reaching our goals?"

Let me first start by giving you my own idea of ultimate happiness, or ask you a question you might put a moment of thought into. You see, I am a motivational speaker, so I am always trying to help others seek that which it is they are most looking to find within themselves. I know it might sound a little deep, but that's ok! I know this is what it takes sometimes for human beings to get out of the way of themselves. "That which everyone of us is looking for in this world is exactly the same thing. Every being, even the animal, is looking for it. And what is it that we are all looking for? Happiness with no sorrow! A continuous state of happiness with no taint whatsoever of sorrow.

So if this is the goal, why is it the goal? Because impertable happiness is our very basic nature. This is the real natural state, before we encumber it with limitations. So, we that we got that out of the way. What is the primary concern of women? How do I control bodyfat? Fat is a very tenacious opponent, and a woman's body is designed to store bodyfat more efficiently then a man's. If fat is a number one concern, why do most training programs only address muscle building? The reason is because they were designed by men. I am not faulting men's programs. I am just saying that there almost nothing in common between the goals of a man and the goals of a woman when it comes to achieving the ideal shape.

Woman want full, toned muscle, low over-all bodyfat, a small waist, and control over the female tendency to store fat in the hips and thighs. I am once again back to the word SIMPLE! Simplicity is the key to setting a productive circuit. This is true for all levels of fitness. Having too many exercises in a circuit is counter productive. Beginners are often guilty of this. They read muscle magazines and make a list of all the exercises they decide are useful. Since almost every exercise is useful, their lists are long, very long. More is better, right? After a dozen workouts or fewer, they give up because they are not making any progress.

What exactly is Circuit Training? Circuit Training refers to a method of exercising in which the individual completes one set of one exercise and then moves quickly on to the next exercise with almost no rest. This type of training offers many advantages. I believe it is the optimal program for woman in reference to resistance for building muscle and aerobic conditioning for losing fat with minimal risk of injury or overtraining.

Now, let me share my own version for optimal results for women, based on my own life's experience. I have fought my own lifetime battle to find happiness and success in relation to the body and have won! I would like to share the ingredients to my recipe and look forward to bringing you a continued series on how to maintain the shape you want, for life.

THE SYSTEM

Doesn't it make more sense for a women's routine to focus on the lower body? In addition to providing tone for these muscles, working the larger muscles of the lower body also burns calories at a faster rate then working the small muscles of, say the triceps. This system also involves applying maximum frequency to the parts you want the smallest. This is a reason also used when weightlifters perform abdominal exercises daily, but allow 2-3 days rest between other body parts. The abdominals become leaner, while rested parts grow.

This system replaces isolation movements with compound movements, which place less stress on the ligaments and tendons, allowing the exerciser to perform them more frequently without risk of injury.

As with any exercise routine, the best is one individually tailored to a person's specific needs. In general, the system would work the upper and lower body 5 times a week with more concentration on the lower body.

The objective is to keep training the legs and hips, to actually overtrain the legs and hips, in order to achieve the female proportions most woman desire. This is done primarily by using your own body weight. Why? Because your legs are composed of large, powerful muscles that burn more calories when they work, along with keeping blood circulation flowing, the extra effort raises your basal temperature causing your body to burn additional calories after the workout.

First choose a few exercises per workout and put full energy into improving these; once progress is achieved, slowly add in more. Confidence is good, but just like any other positive attribute; it too can become a negative factor. The truth is that patience is truly a virtue in all forms of life. Focus on today, by giving yourself love and confidence. You will be surprised with the results!

GETTING STARTED

What is needed is a way to keep the concentration of work on the lower body while performing exercise that can be incrementally increased to build muscle tone. The lunge is the movement that meets all those requirements. It is unquestionably the best lower body exercise a woman can perform. It recruits maximum muscle fibers and works nearly every major muscle group in the lower body. It is safe for joints (even people with knee injuries can use it). I have had a knee injury for over a year and noticed a change in strength due to the varied movements. It burns maximum calories for expended energy. It promotes lean muscle tone and really works!

Here's a sample routine that can be varied depending on the individual. Remember with every routine the body eventually adapts. So create variety and most of all have fun!

I always choose 5 lower body movements to two upper body compound movements. But, beginners should choose 3 lunging exercises; intermediate should choose 4 and advanced 5. Example: Once you have decided on the 3 lower body movements (or the number of exercises for your level), now determine the amount of repetitions per set using the table below.


A) Body type: Thin / Weight Goal: at goal weight
Bodyfat Goal: +/- 2-3% / Repetitions: 8-10 reps

B) Body type: Average / Weight Goal: lose 5-9 lbs.
Bodyfat Goal: decrease 4-8% / Repetitions: 10-12 reps

C) Body type: Pudgy / Weight Goal: lose 10-19 lbs.
Bodyfat Goal: decrease 9-14% / Repetitions: 12-15 reps

D) Body type: Overweight / Weight Goal: lose 20+ lbs.
Bodyfat Goal: decrease 15+% / Repetitions: 20-30 reps


Note: Rules of lunging: Always keep your head up, shoulders back, chest out and back straight.
Never allow the knee to touch the floor
Stay in line: you're striding thigh and knee should always line up with your foot.

Here are my favorite movements:

1. Front lunge: begin with your feet 6-8 inches apart, torso erect. Take a large step forward. Lower your hips and allow your trailing knee to lower to a point just before it touches the floor. Keep your head up and torso erect. Push off your forward leg to return to start, then repeat for the opposite leg. A complete lunge for the right leg, then the left leg constitutes 1 rep.

2. Reverse Lunge: Begin with your feet 6-8 inches apart, torso erect. Take a slow controlled step backward with one leg, lowering your hips so that your forward thigh becomes parallel with the floor. Your knee should be positioned directly over your ankle and foot. Your front foot should be pointed straight ahead, and you're trailing knee extended to stretch your hip flexor muscles. The exertion phase of the exercise occurs when you push off your rear foot to return to the starting position in one fluid motion.

3. Freestyle Crossover: Begin by crossing your right leg across your left leg so your foot is in a 10:00 position, bending your knees as far as your flexibility allows. Follow the movement of the right leg with your hands or Freestyle poles. Return to the start; repeat for the left leg, crossing the right to the 2:00 position.

4. Inner Thigh Lunge: Begin with your feet nearly shoulder width apart, torso erect. Take a slow, controlled step forward and out to the side with the right leg, pointing your toes slightly outward (as though they were in the two o'clock position on a clock). Your thigh should not drop further than parallel to the floor, with your knee positioned over your ankle and foot. Your trailing knee should be relatively extended to stretch your hip flexor muscles. The exertion phase of the exercise occurs when you push off your front foot and step back to return to the starting position. With a little practice you be able to perform it in one fluid motion. Repeat for the left leg (to ten o'clock position) to complete one repetition.

5. Ballet Squats: Start by standing with your legs apart, feet flat on the floor, slightly wider than your shoulders with your toes pointed out in the 10 and 2 o'clock positions. Keeping your head up and your torso as erect as possible, initiate the movement by bending your knees while keeping your torso upright holing your hands to your waist or in front of you. Your knees should travel in lines with your toes, descending as though performing a ballet plie. Try to lower your as far as your flexibility allows. Using your legs and resisting the temptation to lean forward push out of the bottom position to return to the start.

Example of upper body compound movements done three times a week with leg movements:

1. Pullover & close grip press: Start by laying at the edge of a bench, gripping either light weight dumbbells or a pullover bar, keep elbows close together and lower behind head, on the return, bring to chest and press up. Repeat 2 sets 15-20 reps

2. Curl Press: Start with dumbbells by your sides, curl up into a bicep curl turn your dumbbells out and press up into a shoulder press.

3. Compound Fly's: Start by laying on your back on a bench, hold dumbbells with writs facing in, slowly fly arms out, now as you are bring arms out turn wrists in bringing the hands underneath the bench and bring them out gain to starting position.

4. Lying knee lifts: Start by laying on your back with hands by your sides or under your butt, slowly raise your knees to your chest. Repeat 3 sets of 20 reps. Have fun, test, and create new and easy varieties

It is important that when you read about new programs and especially when you try them that you question their logic and question their methods. As we've tried to point out by explaining the Freestyle System, it's not the exercise that is complicated; it has just been misguided. By using what is known about exercise and applying only those aspects that accomplish your unique goals, you can create a program that really works. Use some logic. Question. Read. Learn. It is time to begin preaching a women-only approach to exercise, and this document hails the launch of that campaign!

Thank you all for your interest in my informational programs; If you would like to find out how to get more information and get in the best shape ever, attend one of my two day camp seminars or if you would like to purchase a freestyle book or freestyle lunging poles, please e-mail me sherry@sherrygideonsonline.com or call 818-472-8949.


Find this article at:
www.bodybuilding.com/fun/gideons5.ht
m




"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

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Vegetarian Bodybuilder

Debunking the Myths


By Steve Holt
© Steve Holt 2004

Reprinted from Natural Bodybuilding & Fitness Magazine Feb/05


Today I was in the gym when a fellow came up to me and asked how I got to be so big. Now, I'm by no means big for a natural bodybuilder, but I have decent muscularity. I definitely look like a bodybuilder. I guess that's what he meant to say.

When I mentioned I was a complete vegetarian and had not eaten any meat or fish in more than 23 years, he was really perplexed. And yet, why should this be so surprising?

So many myths surround the concept of vegetarianism. When people think about a vegetarian, they think perhaps of a skinny under-built string bean of a person, perhaps an unhealthy one at that. After all, aren't vegetarians missing nutrients of some kind? Aren't they weak, even unhealthy? Don't they eventually become tired and rundown, lacking energy? Don't they eventually return to a meat-based diet?

These and many other conceptions surrounding vegetarianism are simply untrue. Let's have a look at some of the more common myths.

Myth 1. Vegetarians can't get enough protein.

Protein is actually the least of my worries. As a vegetarian, my primary protein sources are dairy, eggs, grains, beans (including soy), and legumes. I also supplement with whey protein concentrate and isolate, like any other bodybuilder and many other athletes. While some of these foods contain so-called incomplete proteins (ie. insufficient quantities of all the essential amino acids), most have solid amino acid profiles and biological values. Some become complete proteins when eaten in combination with other protein foods during the course of the day, like rice (grain) in combination with lentils (legumes). I have no problem eating in excess of 200 grams of protein per day.


Myth 2. There are certain nutrients one can only get from eating meat.


This is probably more of a legitimate issue than Myth 1. Still, it is a simple matter to adjust the diet and/or supplementation in order to achieve the desired nutritional goals. The key nutrients that require greater monitoring and potential adjustment are the minerals iron and zinc, and the vitamin B12.


With regard to iron, plant-sourced iron is qualitatively different and more difficult to absorb than meat-sourced iron. However, adjustments can be made that will more than compensate for the difference. For example, foods which contain good quantities of vitamin C will significantly increase absorption of plant-sourced iron, just as coffee and tea will hinder absorption. In addition, dairy products and calcium supplements compete with iron for absorption, and should be taken separately. Foods rich in iron include lentils, beans, tofu, breakfast cereals, and eggs.


Regarding zinc, there are many plant foods which contain significant quantities of zinc, including legumes, nuts, seeds, and tofu. For vegetarians and meat-eating athletes alike, however, it is unlikely that the level of zinc in the diet would be ideal. Supplementation is recommended such that the total intake of zinc approximates 25 mg per day.


Vitamin B12 is known as the 'dirty'ť vitamin, because its actual source is bacteria and other microorganisms. The primary B12 sources for vegetarians are dairy products and eggs. For vegetarian athletes, however, it is difficult to garner sufficient quantities of B12 from the diet, as levels in any food will vary so much as to become unreliable on an ongoing basis. Some supplementation is recommended.


Myth 3. Vegetarians are skinny. They cannot grow muscle mass the way a meat-eater can.



Before I started weight training, I really was skinny. As I approached my late 30s and my metabolism slowed, eating more calories only added bodyfat. When I first started going to the gym I did manage to grow a bit of muscle, but it was insignificant until I changed my diet. Once I added more dietary protein and supplemented with protein shakes, my muscle mass began to grow noticeably. Ultimately I found that taking 40-50 grams of whey protein in conjunction with 25-40 grams of fast-absorbing carbohydrates like dextrose immediately following an intense resistance workout was the single greatest act I could perform to increase hypertrophy, outside of the workouts themselves. As a vegetarian, this rule applies to me just as it would to anyone else. With 17"ť arms, 25" quads, a 44"ť chest and 31"ť waist, it's been a long time since anyone called me 'skinnyť'.



Myth 4. Vegetarians lack energy and strength.



This is probably more true of the typical meat-eater than the typical vegetarian. I still remember how I felt after eating a big meal of meat and potatoes – lethargic and ready to sleep! Probably due to the degree of energy required to digest such a meal, eating meat can result in a lower energy level.



Strength is a function of physical conditioning, and energy is primarily a function of diet and conditioning which result in the optimum regulation of the body's systems. If a person lacks energy (assuming there is no pathology), the cause is usually related to the above. When an athlete complains that they are chronically fatigued, the most common reasons are hormonal, poor iron status, unstable insulin/blood sugar levels, or overtraining (which can result in all of the above). For a vegetarian, it is important to note that any of these problems can be solved without changing to a meat or fish diet. On a personal note, my energy levels are typically very high, unless I've unwisely depleted myself with stimulants.


Myth 5. Being vegetarian is not healthy.


This is the most untenable myth in terms of research. There is a veritable truckload of research indicating that the benefits of a vegetarian diet are numerous and significant, including lower incidence and even reversal of ischemic heart disease, significant improvements in blood cholesterol, lower incidence of several cancers, improvements in systolic and diastolic blood pressure, and lower incidence of diabetes being some of the most well-documented.



Myth 6. One cannot be competitive as a bodybuilder as a vegetarian.

On a level drug-tested competition field, there is no evidence to suggest a bodybuilder eating a vegetarian diet cannot build the same muscularity, symmetry, proportion, and definition as a bodybuilder eating a meat diet. Even this 50 year old writer managed to place 1st in the Grand Masters in 2004 at the Ontario National Qualifier. (Shameless plug.) Bodybuilding is a function of optimal training coupled with optimal diet (assuming decent genetics).



So What Is The Optimal Bodybuilder Diet?



Whether designed to build muscle mass or to preferentially cut bodyfat, the optimal diet can be summed up as being the correct caloric intake with correct proportions of macronutrients, with those macronutrients being derived from a wide variety of foods which provide sufficient micronutrients to service the body's requirements. This is not the exclusive domain of the meat-based diet and in fact the evidence suggests that a vegetarian diet can be formulated to achieve the same results, perhaps with better long term health consequences.


Steve Holt
The Vegetarian Bodybuilder

Find this article at:
ksteveh.tripod.com/NBF_Debunking.htm
l


Edited by: CCSHERE at: 6/16/2008 (12:12)
"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


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The Dangers of Sugar Substitutes: Splenda and Aspartame
By Julia Temple

Sugar substitutes have become an integral part of our lives today. In our modern day living sugar has evolved from natural sugars to processed sugars at an alarming level. We can be certain that when we go shopping at our local grocery store the food that we buy contain processed sugar. We were not designed to handle such large amounts of sugar intake on a daily basis. Too much sugar can cause indigestion, tooth decay, headaches, gas and bloating. It can also cause severe weight gain. Over a number of years, excess intake of sugar can cause diabetes where our bodies have become intolerant to sugar. It is only natural that we have turned to sugar alternatives.

What dangers are there with sugar substitutes? Are these healthy alternatives from natural sugar?

The truth of the matter is that 'low-calorie' and 'low-sugar' products contain Splenda and Aspartame. How do these products affect you?
Lets start with Splenda - what is the low down on this product?

It is claimed that Splenda is made from natural sugar and therefore they market products containing Splenda as natural. The problem is that the FDA has no definition for 'natural' and so it would be impossible for us to know what marketers term as natural. The Splenda molecule consists of sucrose (sugar) but three hydroxyl groups in the molecule have been replaced with chlorine atoms. So in other words the fact that it contains sugar gives them permission to claim it is natural when in fact there is very little 'natural' in Splenda. Something you might not have known is that Splenda was accidentally discovered in 1976 when a scientist was looking for a new pesticide formulation. From a pesticide you get a sugar substitute, this is not a comforting thought.

Though, the success of Splenda is that because it contains sucralose it goes largely undetected in our system and our body does not absorb it. This is not true for everyone and we would run the risk of absorbing too much of it into our system. The only known side effect, if you are allergic or sensitive to the sucralose molecule is stomach pain, skin rashes, dizziness, muscle aches, headaches, diarrhea and intestinal cramping. The problem is that there have not been enough studies on Splenda to conclude that it is entirely safe and has no permanent side effects. So in the meantime we can only hope that it will not have lasting side effects if we use it.

Aspartame, what dangers does this product hold?

Almost all independent research done on rats, have found hazardous side effects on these rodents. Over the last decade humans sensitive to Aspartame have had evidence of these same side effects. The FDA had approved Aspartame because food additives are not subject to as many safely assessments as pharmaceuticals are. This sugar substitute is also responsible for the most cases of poisoning because unlike Splenda it is absorbed and digested by your digestive system. Studies in Europe have concluded that Aspartame can cause central nervous system damage and should be avoided by woman. This sugar substitute has also had the most complaints as it has been linked with headaches, dizziness, nausea and panic attacks.

The problem with sugar substitutes is that most of them are not tested over a long enough period to give us solid evidence that it is really safe. Because our bodies are so different we might react differently to the next person. It all depends on our tolerance level for these sugar substitutes.

To be safe rather seek out an alternative to sugar substitutes or cut down on your sugar intake. Study labels before you buy any sugar related product.


Find this article at:
www.associatedcontent.com/article/26
43
11/the_dangers_of_sugar_substitutes_R>splenda.html






"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

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Sunday, Feb. 10, 2008
Can Sugar Substitutes Make You Fat?
By Alice Park

When it comes to dieting, most of us are willing to resort to a trick or two to help us curb our appetite and eat less — drinking water to fill up when we're hungry, for example, or opting for artificial sweeteners instead of sugar to get the same satisfying sweetness without the offending calories. But new research suggests that the body is not so easily fooled, and that sugar substitutes are no key to weight loss — perhaps helping to explain why, despite a plethora of low-calorie food and drink, Americans are heavier than ever.

In a series of experiments, scientists at Purdue University compared weight gain and eating habits in rats whose diets were supplemented with sweetened food containing either zero-calorie saccharin or sugar. The report, published in Behavioral Neuroscience, presents some counterintuitive findings: Animals fed with artificially sweetened yogurt over a two-week period consumed more calories and gained more weight — mostly in the form of fat — than animals eating yogurt flavored with glucose, a natural, high-calorie sweetener. It's a continuation of work the Purdue group began in 2004, when they reported that animals consuming saccharin-sweetened liquids and snacks tended to eat more than animals fed high-calorie, sweetened foods. The new study, say the scientists, offers stronger evidence that how we eat may depend on automatic, conditioned responses to food that are beyond our control.

What they mean is that like Pavlov's dog, trained to salivate at the sound of a bell, animals are similarly trained to anticipate lots of calories when they taste something sweet — in nature, sweet foods are usually loaded with calories. When an animal eats a saccharin-flavored food with no calories, however — disrupting the sweetness and calorie link — the animal tends to eat more and gain more weight, the new study shows. The study was even able to document at the physiological level that animals given artificial sweeteners responded differently to their food than those eating high-calorie sweetened foods. The sugar-fed rats, for example, showed the expected uptick in core body temperature at mealtime, corresponding to their anticipation of a bolus of calories that they would need to start burning off — a sort of metabolic revving of the energy engines. The saccharin-fed animals, on the other hand, showed no such rise in temperature. "The animals that had the artificial sweetener appear to have a different anticipatory response," says Susan Swithers, a professor of psychological sciences at Purdue University and a co-author of the study. "They don't anticipate as many calories arriving." The net result is a more sluggish metabolism that stores, rather than burns, incoming excess calories.

Swithers stops short of saying that the animals in her study were compelled to overeat to compensate for phantom calories. But she says that the study does suggest artificial sweeteners somehow disrupt the body's ability to regulate incoming calories. "It's still a bit of a mystery why they are overeating, but we definitely have evidence that the animals getting artificially sweetened yogurt end up eating more calories than the ones getting calorically sweetened yogurt."

Though it's premature to generalize based on animal results that the same phenomena would hold true in people, Swithers says, she notes that other human studies have already shown a similar effect. A University of Texas Health Science Center survey in 2005 found that people who drink diet soft drinks may actually gain weight; in that study, for every can of diet soda people consumed each day, there was a 41% increased risk of being overweight. So even though her findings were in animals, says Swithers, they could lead to a better understanding of how the human body responds to food, and explain why eating low-calorie foods doesn't always lead to weight loss. "There is lots of evidence that we learn about the consequences about eating food," she says. "And we have physiological responses to food that are conditioned."

So does that mean you should ditch the artificial sweeteners and welcome sugar back into your life? Not exactly. Excess sugar in the diet can lead to diabetes and heart disease, even independent of its effect on weight. But it's worth remembering that when it comes to counting calories, it's not just the ones you eat that you have to worry about. The calories you give up matter too, and they may very well reappear in that extra helping of pasta or dessert that your body demands. Your body may actually be keeping better count than you are.

Find this article at:
www.time.com/time/health/article/0,8
59
9,1711763,00.html




"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


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Calorie Cycling


Some comments about special cases to take into consideration

Calorie cycling may stop working (or progress may slow) when you are very lean (less than 18% bodyfat for a woman, or less than 13% for a man). At that point you would look at carbohydrate cycling.

When calculating your maintenance calories with the calorie calculator, I suggest inputting your goal weight since the calculator assumes a moderate bodyfat percentage.

If your metabolism is already slow (you gain fat at far fewer calories than the calorie calculator suggests), then spend 2 weeks following a diet which is within the guidelines I give here, eating at your suggested maintenance from the calorie calculator, before moving to a dieting phase. Note: if you are on a severely reduced calorie diet, raise your daily calories by 100 per week until you reach this level. You should not try to raise them faster, as this will cause the body to store the calories as fat.


Why it works

Calorie cycling is a technique which thwarts your body's attempt to hold on to excess weight while dieting. When on a reduced calorie diet, the body will lower your metabolism as an attempt to hold on to the fat. Lower your calories excessively, and it will start burning muscle instead of fat. To avoid this, you want to keep from lowering your calories too much (more than 30% of maintenance calories), and cycle your calories. Having your calories above maintenance 1-2 times per week will raise leptin levels, and prevent your body from lowering your metabolism. Leptin levels tell your body when you are "too" lean for its liking.


The technique

I recommend planning your calorie cycling based on weightlifting and/or cardio routine. You want to have high calorie days on a heavy workout day (such as leg day). Put a high calorie day at least every fourth or fifth day. This is NOT the same as a "cheat" day - you still follow the guidelines to healthy eating. The only difference is your meal size.

Depending on your routine, you may use either 2 or 3 calorie levels for your calorie cycling. You will need to design meal plans for each type of day in terms of activity level (samples given later). Note: when I say maintenance below, I mean your weekly average, not for THAT day.


Examples:

Rest day - no cardio or weight training (1)
- 20% below maintenance
Cardio only day (optional, rest day can cover this) (2)
- 20 % below maintenance

Upper Body OR Light training day (3)
- 10% below maintenance
Lower Body OR heavy training day (4)
- 5% above maintenance

To read the rest of the article please click on the link: www.hotnfit.com/nutrition/caloriecyc
li
ng.html#top





"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


 Pounds lost: 1.6 
 
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CATABOLIC FOODS

The catabolic diet is based on the concept that a person can eat “catabolic” foods that actually have a negative calorie affect. These are foods that burn more calories to digest than the food itself actually contains. Simply put, they are foods that burn fat instead of creating it.

Catabolic foods burn more calories than they supply and they are the opposite of anabolic foods. For example, a medium sized apple (which is catabolic), would provide an average of 85 calories. However, your metabolism requires an additional 99 calories to metabolize it. As a result, you burn calories (and hopefully fat!)

To help maintain your weight, it’s helpful to eat a minimum of ten servings of catabolic foods each day. In addition to catabolic foods, you can eat proteins and other carbohydrates in moderation without gaining weight.

High grade catabolic foods are more effective than low grade (listed below). It is best to spread the consumption of your catabolic foods over the course of the whole day.


HIGH GRADE CATABOLIC FOODS

FRUIT:
Black/Blueberries, Limes, Pineapple, Cantaloupe, Grapefruit, Oranges, Plums, Strawberries (Damson), Lemons, Raspberries, Pears (Bartlett), Watermelon

VEGETABLES:
Artichokes, Celery, Parsley leaves, Sweet Potato, Asparagus, Cucumbers, Peppers, Tomato, Broccoli, Eggplant, Radishes, Zucchini, Brussels sprouts, Leeks, cooked Spinach, Carrots, Lettuce


LOW GRADE CATABOLIC FOODS

FRUIT:
Apples, Cherries, Honeydew Melon, Peaches Apricots, Grapes, Nectarines, Tangerines.

VEGETABLES:
Green beans, Cauliflower, Endive, Peas String Beans, Chives, fresh Garlic, Pumpkin Beets, Corn, Onions, Red Cabbage Cabbage, Dill Pickles, Parsnips, Turnips.

SEAFOOD:
Crabs, Lobster (cooked) Flounder, Mussels, Clams (cooked) Frog legs, Shrimp, Prawns Cod, Tuna Any white meat without fat.


CATABOLIC FOODS
Citrus, Vitamin C, Soybeans, Apples, Berries, Fresh Fruit, Garlic oil, Asparagus,
Beets, Brussel Sprouts, Cabbage, Carrots, Celery,
Cucumber, Garlic, Horseradish, Lettuce, Onions, Radishes.

Citrus fruits like oranges, grapefruit, tangerines, lemons and limes contain high concentrations of Vitamin C (this is also called ascorbic acid). Vitamin C has a fat burning quality.

Vitamin C reduces the effectiveness of fat. It reduces its content and can liquefy or dilute fat. By diluting the fat, it makes it less effective and easier to flush out of your system. Vitamin C also works on cholesterol deposits. Vitamin C can help burn the cholesterol, hence making it difficult for cholesterol to form deposits in blood vessels.

Soybeans contain lecithin. Lecithin will shield your cells from accumulating fat. It prevents, like a shield, fat from forming on your cells. It will also break down fatty deposits in your body.


Eat soybeans at least 3 times a week and you'll be boosting your body’s ability to get rid of fat. You can find soybeans in most health food stores.

Apples contain a chemical called pectin. Pectin is found in most berries and fresh fruits. It is found in the cell walls of most fruits, especially apples.

Pectin limits the amount of fat your cells can absorb. Pectin, once in your system has water binding properties. This means that it absorbs watery substances and these watery substances in turn bombard the cells and make them release fat deposits.

Apples, Berries, Fresh Fruit - Add applesauce (it's loaded with pectin), apples, fresh fruit and berries to your diet and let the power of pectin pulverize the fat that accumulates on your cells. An apple a day can help keep the fat away.

Garlic oil or the juice of garlic has a significant protective quality to cells which help reduce fatty deposits. When taken, it brings down the levels of fat. Garlic, garlic oil or anything with garlic have antibiotic properties and can be used to cure many ailments. Please look at the Home Remedies page below and you'll see some of the uses garlic has to offer. In brief, it can be used as an antibiotic, but it also destroys bacterial infections and has the power to reduce fat in your cells dramatically.

Asparagus contains the chemical asparagine. This is an alkaloid that stimulates the kidneys and improves the circulatory process. These alkaloids directly affect the cells and break down fat. They also contain a chemical that helps remove waste from the body by breaking up the oxalic acid (this acid tends to glue fat to cells so breaking the acid up helps to reduce fat levels).

Beets are a strong diuretic that focuses on the liver and kidneys. Beets flush out floating body fats. They have a special iron the cleanses the corpuscles, corpuscles are blood cells that can contain fat deposits.It also contains a chlorine that also helps to flush out fatty deposits. This chlorine stimulates the lymph which will clear out the fat deposits.

Brussel Sprouts - This vegetable stimulates the glands, especially the pancreas, which releases hormones that have a cleansing affect on cells. They also contain minerals that stimulate the kidneys. Waste is released quicker and that helps to clean out the cells.

Cabbage cleanses your body of waste matter because it contains sulphur and iodine which help to cleanse the mucous membrane of the stomach and intestines. Cabbage is a great food if you have a pot belly or middle age spread. The diuretic in cabbage will help break up fat in this area.

Carrots contain Carotene; a form of Vitamin A. Carotene will start a fat flushing reaction in your system. This reaction will literally wash out fat and waste more quickly. Carotene will be transformed into vitamin A in the intestines and this process will speed up your metabolism and cause a reaction in your cells which will remove fat deposits.

Raw celery has a high concentration of Calcium in a ready to use form so when you eat it, the calcium is sent directly to work. This pure form of calcium will ignite your endocrine system. The hormones in your body will break up the accumulated fat build ups. Celery also has a high level of magnesium and iron which will clean out your system.

Cucumbers have high sulphur and silicon content. These minerals work to stimulate the kidneys to wash out uric acid which is a waste product. With uric acid being washed out, the removal of fat is stimulated. Fat is also loosened from cells.

If you read the fat burning foods section above you would have seen Garlic, which is a natural diuretic. Garlic has mustard oils and these oils create a cleansing action in the body. They promote vigorous action of peristalsis (which is muscular contraction) and this will loosen and help wash out fats. They can also breakdown clumps of fat. So eat garlic and thin down.

We've all seen horseradish but few venture to use it. Horseradish has the amazing effect of dissolving fat in cells (no side effects) and also has a cleansing effect on the body.

Lettuce contains iron and magnesium. These minerals will enter your spleen; your spleen helps your immunity and protects the body from illness. The spleen will use these minerals to make them stronger and then send them to the cells and tissues. It will also help the liver, increase your metabolism and wash out fatty cells. The darker lettuces have even more of these minerals. So add Lettuce to your diet NOW!

Onions, similar to garlic, have minerals and oils that will help break down fat deposits and speed your metabolism. Have raw onions every day. They have more power than garlic but with a milder smell and will make an excellent addition to your diet.

Radishes scrub the mucous membranes of the body because they contain high levels of Iron and Magnesium. These minerals actually help dissolve fat in the cells.

Tomatoes have a high content of Vitamin C, Citric malic and Oxalic acids. These acids accelerate the metabolic process. They also help the kidneys release more water and help wash away fat. The natural acids with these enzyme activated minerals prompt the kidneys to filter out large quantities of fatty deposits and then eliminate them from your system. So add tomatoes to your daily diet and your metabolism will thank you for it.

Apple Cider Vinegar - Use this diuretic in small quantities. You can add it to your salad as a dressing. What makes this such a powerful diuretic is this: It is made from apples and the malic acid in apples creates a fat burning process. Another factor with this type of vinegar is that the fermentation process causes the vinegar to have constructive acids that join with alkaline elements and minerals in the body. This produces a cell scrubbing effect. It also contains high levels of potassium, which has an antiseptic quality which helps to eliminate fat deposits.


Sorry, I forgot where I got this article! emoticon



"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

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Thanks so much, CC! I thought it seemed a tad high.

Brightest blessings,
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June 29/09 -
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* Weight - 145.2 lbs
* Waist - 33"
* Hips - 40.5"
* L.Thigh - 23"
* R.Thigh - 23.25"
* Neck - 12.75"
* BMI 25.3
* Est. % Body Fat - 33 www.facebook.com/susenfalk


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Susen,

I've recently read that there is no proof to back up that claim. That ingesting more protein than your body needs ends up going into your fat stores, plus it doesn't do your kidneys or liver any good either. You can keep your protein level to around 0.5 grams per pound of body weight each day, which is more than sufficient for lean muscle growth if you're following a proper strength training routine. If you find that you aren't making the gains you want then you can always raise it incrementally.

Since each body is different, and can react differently than the majority, do what feels right for YOUR body. Play around with your own macro nutrients.

Hope this helps!

CC
emoticon



Edited by: CCSHERE at: 5/18/2008 (22:16)
"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

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I have heard that to build muscle and lean out, it's best to eat 1 gram of protein per pound of body weight. How valid is that? Is that "formula" something I should aim for???

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Susen
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Every challenge is actually an opportunity in disguise!

June 29/09 -
weight- 165

March 1, 2008 -
* Weight - 145.2 lbs
* Waist - 33"
* Hips - 40.5"
* L.Thigh - 23"
* R.Thigh - 23.25"
* Neck - 12.75"
* BMI 25.3
* Est. % Body Fat - 33 www.facebook.com/susenfalk


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Metabolic Damage Part I
by Scott Abel
With the ever-increasing popularity of figure competitions in the last few years, there has been a troubling corresponding scenario developing: metabolic damage. That's right, ladies and gentlemen, dieting and training can actually make you fat long term if done improperly and to extremes. I used to see this to some extent in female bodybuilders, but now with the figure competition boom, it's becoming almost an epidemic. It's time someone pointed this out, and also time to search for solutions.

The problem is that for several years after a contest prep that was ill-advised, the body responds in ways to prevent the situation from ever happening again. While it takes some time for the body to reprogram itself like this, there is also immediate, resultant metabolic damage from undertaking poor diet and training strategies. The result is that within one to two years post-contest a previously cooperative metabolism starts to malfunctions, or shuts off completely. This sets off a cascade of negative hormonal events, as well as various potential metabolic dysfunctions, one of which I will discuss below.
The bottom line is that the individual gets fat and fatter still, even on controlled calories and carbohydrates. Should this person desire to compete again, he or she will likely be prescribed even more cardio and caloric restriction.
Anyone who has ever heard me talk about the Cycle Diet knows the dangers of absolute caloric deprivation. Combined with more exercise, this leads to eventual metabolic stress and dysfunction. The result is that within a few years, women are out of the sport and getting fatter and fatter each year, even though they stay on consistent diet and training protocols. Think of those "before and after" pictures in reverse!

Recent discussions with colleagues and their own observations and feedback from other colleagues reveal I am not the only one noticing this pattern. The saddest part of it is that the girls who usually must endure the most to get contest ready are the girls who will suffer more from metabolic damage in the near future.
One of the problems up to now has been that it goes relatively undiagnosed when taken to a physician. Blood tests reveal that everything is normal, but as a practicing professional, I know for these clients everything is anything but normal. Staying on a properly controlled diet, and a training protocol and still gaining weight, fat, bloating, or cellulite is not normal and is indicative of a problem.
The most contentious issue is that there is no observable evidence.
So doctors who know little about training adaptations and effects send these girls away telling them all is normal and nothing is wrong, yet all other evidence points to the contrary. One of the existing manifestations of this is now illustrated in Wilson's low temperature syndrome. This will not explain all of the metabolic damage cases that I see but at least it is a start that this is a real phenomenon.
Now a little science before the explanation: Under normal hormonal conditions the body's endocrine system is controlled by one of the master glands, the hypothalamus. The hypothalamus exerts its effect on many other glands, and of particular concern here is the pituitary gland and the thyroid. The hypothalamus stimulates the pituitary which then stimulates TSH (thyroid stimulating hormone). TSH makes T4 in the body, a form of traveling thyroid which the body then converts to T3, the active form of thyroid which exerts its influence on cells and tissues, to be metabolically active and responsive.
Here is one of the problems: we now know that many things can screw up or otherwise distort this process even though it would not show up on blood tests. The first thing is just general hypothalamic burnout.
Too much stress on this gland for too long and it just does not function as efficiently. Next is what we now call Wilson's Low Temperature Syndrome. See, the whole T4 to T3 conversion is affected by many variables; the top ones being stress, diet or fasting, illness, and increased cortisol levels. Well, right away that calls to mind the people I see with metabolic damage, who have both over-stressed their systems physically and usually mentally, while dieting, as well as being on absolute caloric deprivation for far too long.
This is where it gets interesting.
Remember also that cortisol is a stress hormone and will increase and exacerbate these effects of stress. One of the ways the body converts T4 to T3 is via an enzyme called 5'-deiodinase. We now know that this enzyme is inhibited by the above factors of stress, extreme dieting, cortisol and other contributing factors.
Under stress and fasting (extreme figure competitor-type diets) the body both converts less T4 to T3, and converts more T4 to reverse T3 (rT3). The problem with this is that the rT3 is an inactive form of thyroid. It exerts little to no influence on the cells and tissues. Because the actual activity of T3 takes place in the cells and tissues, there is no proper way to measure it or see if it is actually doing its job. Blood tests only determine that hormones are doing their job by detecting a certain amount of that hormone in the bloodstream. But because most of the activity is in the cells and tissues, not the blood, a blood test would reveal normal levels of TSH, T4, and T3, yet none may be acting appropriately, especially the T3.
So the really sinister thing about Wilson's Low Body Temperature Syndrome is that it doesn't show up on a blood test at all. Women can suffer all the symptoms of low thyroid function, but still show normal thyroid on a blood test. This means that they will gain weight easily even while dieting, and will suffer fatigue, irritability and other symptoms.
I believe that another factor is permanent or resultant damage to the aldosterone hormone production system and feedback mechanisms. Aldosterone is a corticosteriod that regulates salt and water balance, and while I can't prove this using the existing research, I'm sure it exists, given that aldosterone, like cortisol, is also a stress response hormone.
This is just one way metabolic damage can manifest itself after a disastrous contest approach and too long on a caloric depletion diet, with too much macro nutrient deprivation for far too long. Sometimes it seems that the ones who bust their ass the most are the ones who suffer the most, and competing in one show after another only exacerbates the issue.
This phenomenon can also develop in other situations. For example, ladies who diet for their weddings for far too long often end up with the same bad metabolic response over time. So when a woman suddenly puts on a ton of weight after the wedding, it's not always simply the case of her eating habits changing: the metabolic damage ensued as a post-diet, stress response to the wedding itself. Surely, lots of women find their weddings mentally and emotionally stressful: at least as stressful as a figure competition.

I don't mean to keep harping on the ladies, but in my experience, 80% of all sufferers of Wilson's Syndrome are female.
The only good thing I have to say about Wilson's Syndrome is that it may be reversible. If you are concerned that you may have metabolic damage, do a search and check out the symptoms for Wilson's syndrome and see if the shoe fits. This is not the only measure of how metabolisms get damaged in this over-train, over-diet, yo-yo syndrome of the so-called fitness industry. Unfortunately the fitness industry and figure events are now conspiring to lead women down a slippery slope to the fatness industry!
I have seen and have several clients who formerly got bad advice and prepared for their contests with a "win at all costs" mentality that is now hurting them long term. Ladies, (and gentlemen, too), you need to start choosing your coaches and trainers more wisely. Going to extremes of 2-3 of hours cardio per day, plus training, plus over-dieting, may get you to the winner's circle at level 1 or 2, but at what cost to you?
One of the reasons I got into the whole Metabolic Power/Metabolic Endurance Training business was to try to find ways around these other potentially damaging pre- contest protocols. And the Cycle Diet also explains how to prevent the effects of absolute caloric deprivation, from destroying your metabolism long term.
I hope anyone reading this is paying close attention and will forward this to any other women they know who are dieting (emphasis on die) for a show and may be doing damage to themselves. If your nails are brittle, and your hair is falling out, these are warning signs. Please heed them.
I feel sorry when I see a covey of women at figure events, some eighty poor girls damaging themselves for a bit of glory. Some are born to do it, others struggled like hell to get up there, and unknowingly (and usually by actually being coached) have set themselves up for a one-way ticket to Fatsville.

The reason I explained about Wilson's Syndrome is because it's one way that we know of that is treatable, and a way back to normal metabolic function and normal fat loss, with normal dieting.
All kinds of medical literature exists about the "natural protective mechanism" of BMR downgrade from dieting. However, medical literature also indicates that when prolonged or frequent dieting occurs, such BMR adjustment may be permanent! This would be a death knell for the "figure chicks," who would then start getting fat even on 800-900 calories per day. (Mount Sinai School of Medicine 1995: p297.) Therefore, repeated bouts of dieting and training to compete can permanently alter metabolism for the worst. If you have a coach/trainer pushing you to always compete, to "get your face out there," you may need to reconsider both the advice, and the advisor!
Unfortunately, figure competition also seems to appeal to people who are least genetically suited to do it, thereby again increasing the odds of metabolic damage. It is a fact, although no one wants to admit it, that many active individuals just do not function well at very low levels of body fat. Many also cannot healthily achieve it, nor should they try. This is a reality no one seems to want to recognize.

Do not fall prey to cultural or coaching pressures in setting unrealistic body composition goals. Many who wish to alter their physique have unrealistic body images that they haven't the time, the ability, or genetics to achieve. Make sure guidance is based on what is best for you, and what is reasonable for you as well. If not, the road may lead to shortcuts that have long term adverse consequences.
Once again, please pass this around to anyone you know who may be damaging themselves by following crazy pre-contest rituals of ultra-low caloric intake and marathon cardio sessions. Both are unnecessary and ill-advised. I'll talk more about this and other women's issues in Part II of this series.
[Editor's Note: Since Biotest's HOT-ROX increases levels of T3 (among other fat-burning mechanism), it may be beneficial in thwarting the low body-temperature syndrome.]
Scott Abel is a professional strength, conditioning and diet expert, specializing in Internet coaching and training. See his website for more information.
© 1998 — 2007 Testosterone, LLC. All Rights Reserved

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"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
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2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

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Muscle Soreness
By Brian Sutton MA, NASM-CPT, PES, CES, CSCS


I’m sure we’ve all heard the expression, “no pain, no gain”. But exactly how much pain is required to get fit? Should every workout be completely exhausting? How should I feel the next morning? Is a little soreness ok? What should I do if I’m already sore?


Delayed Onset Muscle Soreness (DOMS) is quite common for all exercises, especially for individuals beginning an exercise program. Soreness is usually at its greatest the first two days after a workout and subsides after four to seven days.1 DOMS is thought to be the result of microscopic tearing of the muscle fibers. The amount of tearing (soreness) is determined by the activity, intensity of activity, duration of activity and the trained state of the muscle. According to research, eccentric (aka “the negative”) muscle actions may be the strongest contributor to muscle soreness.1 There is some evidence that fast twitch muscle fibers may be more susceptible to muscle soreness caused by eccentric muscle actions compared to slow twitch muscle fibers.1 Typical symptoms from individuals experiencing DOMS includes: stiffness, loss of strength, swelling (inflammation) and muscle tenderness.1


Strategies for Minimizing Soreness:

Listen to your body. If you experience dizziness, muscle cramps, or nausea chances are your workout is too intense.


Utilize a proper warm-up. A proper warm-up includes 5-10 minutes of flexibility exercises (such as static stretching) and 5-10 minutes of light cardiorespirtory exercise. Self-myofascial release or massage can also be included into your warm-up and may help release any trigger points (knots) within your muscles.


Hydrate. Drink plenty of water before, during and after your workout even if you’re not thirsty.

* drink 16 oz. of fluid 2 hours prior to exercise

* drink 20-40 oz of fluid for every hour of exercise

* drink 20 oz. if fluid for every pound lost after an exercise bout.



Duration. Do not exercise longer than 60-90 minutes


Allow muscles to recover. Do not perform resistance exercises for the same body part on consecutive days. Allow 24-72 hours for each muscle group to fully recover. Also, connective tissue (ligaments, tendons) require longer periods of healing due to poor blood supply.


Start slow. New exercisers should use light to moderate loads (weight) with relatively high repetitions (10-20 repetitions 1-3 sets). For many new exercisers performing one set is good enough.


Cool down. This is one of the most overlooked components of a successful workout. A proper cool-down allows your muscles to return to proper resting length, and your heart rate to return to normal.


Already Sore?

R.I.C.E. Rest, ice, elevate and compress.


Wait. Don’t perform any vigorous activity until muscle soreness is gone. See your doctor if muscle soreness does not subside within 10 days.


Anti-inflammatory medication. Ibuprofen may help with the pain and swelling.2


Hydrate. Proper hydration promotes blood flow and aids in the healing process


Massage. Various forms of massage may help in reducing swelling and DOMS3



References

Connolly DA, Sayers SP, McHugh MP. Treatment and prevention of delayed onset muscle soreness. J Strength Cond Res. 2003 Feb;17(1):197-208.
Tokmakidis SP, Kokkinidis EA, Smilios I, Douda H. The effects of ibuprofen on delayed muscle soreness and muscular performance after eccentric exercise. J Strength Cond Res. 2003 Feb;17(1):53-9.
Zainuddin Z, Newton M, Sacco P, Nosaka K. Effects of massage on delayed-onset muscle soreness, swelling, and recovery of muscle function. J Athl Train. 2005 Jul-Sep;40(3):174-80

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"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

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4. Keeping SODIUM under 2300 mg/day
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Top 7 Tips To Making Cardiovascular Exercise More Enjoyable and Effective

From Hugo Rivera,
Your Guide to Bodybuilding

Cardiovascular exercise is necessary for most of us in our quest to achieving the lean bodybuilding look that we are looking for. Few can achieve the lean appearance required to see a full six pack of abs without cardio. In addition to fat burning, cardiovascular exercise offers many benefits such as an improved glucose metabolism as well as a lowered heart rate, blood pressure, and cholesterol. Now that we know why we need cardio, let’s look at ways to make it more enjoyable and effective.

1. Choose A Cardiovascular Activity That You Like -
While this may seem rather obvious, many people completely miss the boat on this one. Choosing an activity that you like will ensure that you keep doing it long term. There are many choices to pick from such as walking on the pavement, treadmill, an elliptical machine, stair stepper, recumbent bike, aerobics video, etc. Just choose your weapon of choice and go for it!

2. Choose Some Good Music Or A Good Workout Partner -
I always notice that when I choose some good music (I like techno myself) I not only burn more calories during the activity than if I didn't but also the time flies faster. I also seem to have a larger pain tolerance as my mind is concentrated on the music and not on what the body is feeling. The only time when I use no music is if I have a good workout partner with who I am competing against seeing who covers a larger distance during the allotted time.

3. Perform Cardio On An Empty Stomach or Right After The Workout -
Glycogen levels (stored carbohydrates) are lower at these times, and thus, it is easier for the body to access fat stores. If not possible, then perform the activity 2-1/2 hours after a meal so that your blood glucose levels are not so high that all you burn during the activity is carbs. Note: even if carbs is all you burned, those are calories that would not have been burned otherwise so you are still benefiting.

4. Perform Cardio For A Minimum Of 20 Minutes And A Maxiumum Of 45 Minutes -
More is not better when it comes to cardio. Most of you will benefit from 3 sessions of 20-30 minutes. Never go above 45 minutes at a time when doing cardio as after 45 minutes the catabolic hormone cortisol will increase and you will risk losing muscle tissue and protecting fat! Only competitive bodybuilders may find themselves doing as much as 45 minutes twice a day before a show but that amount is kept for very short periods of time.

5. Perform The Cardiovascular Activity At A Comfortable But Challenging Pace -
As beginners, you may want to perform the activity at a pace that allows your body to comfortably continue for the amount of time required (20-45 minutes). Once your body adjusts to that, you can start to move quicker and look for a more challenging pace. Eventually you will be able to achieve a heart rate that falls around what is called the fat burning rate, which is approximately: 220 - (Your Age) x (.75).

6. If Using Any Fat Burning Supplements With Caffeine, Take Them 30 Minutes Prior -
If you take any fat burning supplements with caffeine, take them 30 minutes prior to your cardiovascular exercise as they may increase your work capacity, possibly your rate of fat burning, and your pain tolerance. Caffeine has been shown to improve all these items in several studies. In my own self-experimentation, I find that I do perform better and with less pain when I save my caffeine for before my cardiovascular workout.

7. Don't Stick To The Same Exercise Or The Same Amount Of Time -
Your body thrives on change. Do the same thing all the time and not only you get bored but also your body stops responding as it adapts! Once you are more advanced, make sure that you have 3 cardiovascular activities that you like so that you cycle them on almost a daily basis. In addition, feel free to do some days of 20 minutes at a very challenging pace and other days of 45 minutes at a more moderate level. Variety is the spice of life!



"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

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What's the Scoop on Zig-Zagging?

Zig-zagging can be one of the most effective methods for dropping fat or adding muscle while keeping fat gains to a minimum.

The way it works is simple. Your body is constantly trying to stay the same - a state that scientists refer to as "homeostasis." The typical dieting approach (calories at a set level) will usually lead to a plateau. This is because body will slow down (remember, it is trying to stay the same, not lose or gain weight) to match your calorie intake. Not a good situation!

How to Zig-zag Your Food Intake
One easy way to zig-zag is to keep consistent portion sizes and then simply double up on them every other day. It requires no calorie-counting or other consideration to do this.

Some people zig-zag by adding a post-workout shake on training days - that is another possibility.


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Edited by: CCSHERE at: 5/9/2008 (03:33)
"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

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Calorie Cycling

Why it works-

Calorie cycling is a technique which thwarts your body's attempt to hold on to excess weight while dieting. When on a reduced calorie diet, the body will lower your metabolism as an attempt to hold on to the fat. Lower your calories excessively, and it will start burning muscle instead of fat. To avoid this, you want to keep from lowering your calories too much (more than 30% of maintenance calories), and cycle your calories. Having your calories above maintenance 1-2 times per week will raise leptin levels, and prevent your body from lowering your metabolism. Leptin levels tell your body when you are "too" lean for its liking.

www.hotnfit.com/nutrition/caloriecyc
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"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
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Everything You Need To Know About Loose Skin And Weight Loss

By Tom Venuto, NSCA-CPT, CSCS
www.burnthefat.com



There are 14 things you should know about loose skin after very large weight losses:

1. Skin is incredibly elastic. Your skin can stretch and expand or tighten and retract to a great degree. Look at what women go through during pregnancy. Some women do experience stretch marks after pregnancy, but obviously skin is remarkably elastic.

2. Elasticity of skin depends on both genetics and environment/lifestyle. Wrinkling and loss of elasticity is partly the consequence of aging (genetic factors) and also a result of environmental factors such as oxidative stress, excessive sun exposure, and nutritional deficiency. The environmental parts you can fix, the genetics and age part, you cannot. Advice: Get moving and change the things you have control over... Be realistic and don't worry about those things you don't have control over.

3. How much your skin returns to its former tautness depends partly on age. The older you get, the more an extremely large weight loss can leave loose skin that will not return to normal.

4. How long you carry extra weight may influence how much the skin will become taut after the weight loss: For example, compare a 9 month pregnancy with 9 years carrying 100 excess pounds.

5. How much weight was carried has a lot to do with how much the skin will resume a tight appearance. Your skin can only be stretched so much and be expected to "snap back" one hundred percent. With extreme obesity, the probability of there still being loose skin after weight loss is higher.

6. How fast the weight was gained also has a lot to do with how much the skin will resume a tight appearance. Your skin can only be stretched so quickly and be expected to "snap back."

7. How fast weight is lost also has a lot to do with how much the skin will tighten up. Rapid weight loss doesn't allow the skin time to slowly resume to normal. (This is yet another reason to lose fat slowly; 1-2 pounds per week, 3 pounds at the most if you have a lot of weight to lose, and even then, only if you are measuring body fat and you're certain it's fat you're losing, not lean tissue).

8. There are exceptions to all of the above; For example, people who gained and then lost incredible amounts of weight quickly at age 50 or 60, and their skin returned 100% to normal.

9. Creams probably don't work. There are many creams advertised as having the ability to restore the tightness of your skin. the late bodybuilding guru Dan duchaine used to recommend topical creams made with pycnogenol, which contain the antioxidant bioflavonoids called proanthocyanidins. But to the best of my knowledge, none of the topical creams are scientifically validated. I haven't even heard much anecdotal evidence that they work -- at least not permanently and measurably -- and especially if you have a lot of loose skin. There are definitely some topicals that will pull water from under your skin, but remember, that is temporary. Buyer should beware with topical products. (as an aside, I've also heard anecdotal reports that skin brushing was helpful, but again, I am not aware of any scientific evidence proving this is effective).

10. Nutrition has a lot to do with the health of your skin. Essential fatty acids in particular are very valuable for many reasons, and one of them is for the health of your skin. It would be worth taking an EFA supplement such as fish oil, flax oil or an oil blend like Udo's choice. Antioxidants are also very important, so be sure to consume copious amounts of a variety of vegetables and fruits. Also pay very close attention to hydration. Drink approximately a gallon of water a day or a minimum of half your body weight in ounces. (By the way, whey protein is high in a powerful antioxidant called glutathione).

11. Exercise has a lot to do with how your skin appears after you lose body fat. If you use very low calorie diets, you are likely to lose lean body mass, and this is going to exacerbate the loose, hanging skin appearance. On the other hand, if you are exercising regularly and increasing lean body mass with weight training, you will be more likely to minimize the appearance of loose skin.

12. Get second opinions if you are considering surgery.If you're considering surgical skin removal, consult a physician for advice because this is not a minor operation, but keep in mind that your plastic surgeon may be making his BMW payments with your abdominoplasty money. (Surgery might be recommended in situations where it's not 100% necessary). Surgery should be left as the absolute final option in extreme cases.

13. Give your skin time. Your skin will definitely get tighter as your body fat gets lower. I've seen and heard of many cases where the skin gradually tightened up, at least partially, after a one or two year period where the weight loss was maintained and exercise continued.

14. Know your body fat percentage before even thinking about surgery. Loose skin is one thing, but still having a lot of body fat is another. Be honest with yourself and do that by taking your body fat measurement. This can be done with skinfold calipers or a variety of other devices (calipers might not be the best method if you have large folds of loose skin. Look into impedance analysis, underwater weighing, DEXA or Bod Pod).

Suppose for example, a man drops from 35% body fat all the way down to 20%. He should be congratulated, but I would tell him, "Don't complain about loose skin yet, your body fat is still high. Press onward and keep getting leaner and be sure to focus on strength training to increase lean body mass as well."

Average body fat for men is in the mid teens (16% or so). Average body fat for women is in the 20-25% range. Good body fat for men is 10-12%, and single digits is extremely lean. Men shouldn't expect to look "ripped" with 100% tight skin on the abs unless they have single digit body fat. Women shouldn't expect to have tight abdominal skin unless they are in the low to mid teens in body fat.

Except in extreme cases, you are actually unlikely to see someone with loose skin who has very low body fat and especially someone who has not just "lost weight" but has altered body composition by adding lean muscle as well. It's quite remarkable how much your skin can tighten up once your body fat goes from "average" to "excellent" and even more so when lean body mass increase. Someone with legitimate single digit body fat and a ton of loose skin is a rare sight.

So the key to getting tighter skin is to improve your body composition (muscle to fat ratio), and lose more body fat, slowly and sensibly, up to the point where your body composition rating is BETTER than average (in the "good" to "great" category, not just "okay"). Only AFTER you reach your long term body fat percentage goal should you give thought to "excess skin removal." At that point, admittedly, there are bound to be a few isolated cases where surgery is necessary if you can't live with the amount of loose skin remaining.

However, unless you are really, really lean, it's difficult to get a clear picture of what is loose skin, what is just remaining body fat and how much further the skin will tighten up when the rest of the fat is lost.

Need help getting rid of that last bit of body body fat? Click here to find out how to do it the natural way: www.burnthefat.com


About the Author:

Tom Venuto is a natural bodybuilder and author of the #1 best selling e-book, "Burn the Fat, Feed The Muscle,” which teaches you how to burn fat without drugs or supplements using the little-known secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and turbo-charge your metabolism by visiting:
www.burnthefat.com



"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


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Self Image and Self Sabotage

By Tom Venuto, NSCA-CPT, CSCS
www.burnthefat.com



THE HIDDEN REASON WHY YOU SABOTAGE YOUR DIET AND FITNESS EFFORTS JUST WHEN THE GOING GETS GOOD (AND WHAT TO DO ABOUT IT):


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Tell me if this has ever happened to you: You decide you want to improve your body and live a healthier lifestyle. You read all the books, gather all the information, map out a nutritional strategy, design your own workout schedule (or have a trainer do it for you), and you embark on the journey to a leaner, more muscular physique…and it starts working! But the minute you begin getting results, you fall off the wagon. You binge, you skip workouts, you cheat. What’s most perplexing (and upsetting) is that you know what you should do… but no matter how hard you try, you can’t get yourself to do it! It’s as if some unseen force is sabotaging you and controlling your behavior like you were a puppet on a string.
If this scenario sounds all too familiar, then the answer to your frustrations might lie deep within your subconscious mind in something called your “SELF CONCEPT.” Unfortunately, the average person, at the mere mention of self concept, self worth or self image usually cries, “Oh no, not another one of these cheesy self-help articles!”

Whenever I mention self concept to a client who has never been exposed to the idea before, their eyes glaze over and they get a distant look as if they were saying, “okay Tom, I’ll be out here in la-la land daydreaming for a while… pinch me when you start talking about the good stuff like thermogenic supplements, split routines, killer ab workouts and interval training, ok?”

You may not understand or appreciate this “self concept” and “self image” stuff yet. However, if you choose to ignore this information, you would be making a grave error. You can be on the most perfect nutrition program and the best training routine in the world, but you’ll always sabotage yourself in the long run if you don’t understand what your self image is, how it controls your behavior, and how to change it.

First, let’s talk about your SELF-CONCEPT: This is the total bundle of beliefs you have about yourself, including all the names and labels you put on yourself and the way you see yourself. If you really want to know what your true self-concept is, write down the words “I AM ______________” and fill in the blanks with everything you can think of.

For example:

I am shy
I am not a good salesperson
I am fat
I am uncoordinated
I am sexy
I am unattractive
I am an F student
I am an A student
I am wealthy
I am a failure
I am accident-prone
I am a great conversationalist
I am broke
I earn $25,000 per year
I could never earn $250,000 per year
My body will always be shaped like a pear
I'm not very athletic


As you can see from the list, you have a “mini” self-concept for every area of your life including your relationships, your ability to attract wealth, your talent in writing, math, art or music and your body image, just to name a few.

Your self-concept was first formed in early childhood, largely from the influence of your parents and the authority figures in your life. When you were an infant and a small child, the "lid" on your mind was wide open. One hundred percent of the information and suggestions given to you at this young age went straight into your subconscious where they were accepted as true, even if they weren’t true. Your mind was like a lump of soft, pliable clay.

When you reached adolescence, it was like the “lid” on your mind slammed shut with all the early childhood programming locked inside. As an adult, your self-concept has solidified, but it slowly continues to be molded and reinforced by your successes, failures, triumphs, humiliations and everything you experience, see, hear, read and think. For example, if you go on a diet or exercise program and you fail, this goes into your subconscious memory bank and reinforces a negative self-concept: “See, I told you I’ll never be able to look like those people in the magazines.”

Although your self-concept is deeply entrenched from years of conditioning, it CAN be changed. Before I explain the four steps to making the change, I want to explain self-concept using an analogy everyone can relate to - MONEY! Why money? Well, as I mentioned before, most people not only don’t understand the self-concept, they’re bored to death at the slightest mention of it.

I’d hate to see you doze off before you get to the really juicy stuff later in this article, and since money is seldom a subject that bores anyone and it’s a common denominator between all people, let me explain the relationship between money and self-concept first. Once you see how self-concept affects how much money you earn, you’ll easily understand how it affects what kind of shape you’re in. You’ll then have enough awareness to begin changing your self-concept - and your body - for the better.

Question: If you won a large sum of money, or if your annual income suddenly became your monthly income, how would you feel about it?

“That would be AWESOME!” is what most people blurt out initially. I have news for you: As bizarre as this may sound, I guarantee that if your old self-concept was still locked in place, you’d do everything possible to get rid of your new-found wealth. You’d make bad business decisions. You’d be unsuccessful in sales. You’d have an uncontrollable urge to go out and spend the money, splurge on things you didn't need, invest in things you knew nothing about, lend to people who wouldn't give it back or even flat out lose it! Just look at what happens to most lottery winners.

Even though everyone SAYS they’d like more money, that’s only on the conscious, surface level. The problem is, your behavior is NOT controlled by your conscious mind; your behavior is controlled on a deeper level - from your subconscious mind where your self-concept is located. If having a lot of money isn’t consistent with your self-concept, it will sooner or later lead to some form of sabotaging behavior to bring you back down to your comfort level.

Most people stay inside a comfort zone that’s consistent with the concept and image they hold of themselves. They rarely rise above it or allow themselves to fall below it. Any time you try to make a change in your life, whether it’s losing fat or earning more money, it will stir up resistance inside you because you’re attempting to move beyond the safe, familiar and comfortable.

To earn more money, you must see yourself as capable of earning more money and worthy of keeping it. If you see yourself as a $24,000 per YEAR person, you’ll NEVER earn and keep $24,000 per MONTH unless you see yourself as a $24,000 per month person.

Are you starting to understand how the same thing could happen when you try to change your body?

To be lean, healthy and fat-free, you must see yourself as being capable of achieving that body and worthy of maintaining it. If you see yourself as a fat, pear-shaped person, you’ll NEVER be a lean, fat-free person until you see yourself as a lean, fat-free person.

Just when you start to see results and become happy with how you look…. all of a sudden, you’ll get the irresistible urge to sleep in and blow off your 6 a.m. workouts. You’ll get uncontrollable cravings for Ben and Jerry’s Chunky Monkey ice cream at 11:30 p.m. You’ll lose your motivation. You won’t “feel” like working out. These self-sabotaging behaviors are all symptoms of a self-concept that’s inconsistent with your present results.

The part of the self-concept that affects your physical condition and ability to achieve your perfect weight is called the SELF-IMAGE. Maxwell Maltz, a plastic surgeon and author of the best seller, Psycho Cybernetics, stumbled onto the discovery of self-image with his patients. Even though he had corrected physical defects and deformities with surgery, his patients often retained their old self-image and continued to see themselves as “ugly,” “scarred,” or “deformed” even though they appeared quite beautiful by society’s standards. As a result, they continued to behave as they always had; shy, retiring, lacking in confidence.

This led Dr. Maltz to the conclusion that changing the physical image was not the real key to changes in personality and behavior. There was “something else.” That something else is the self-image. When the self-image is “reconstructed,” the person changes. If the self-image stays the same, the person’s behavior stays the same.

Emerson once wrote, “Of what use to make heroic vows of amendment if the same old lawbreaker is to keep them? Jesus taught us that it is folly to put new wine into old bottles or a patch of new material on an old garment. People who don’t understand self-image erroneously put all their attention on changing their eating and exercise behaviors, but the problem with this physical-only approach is that it’s not addressing the SOURCE or cause of the behavior. The source of your behavior is your mental self-image. You are more than just a body. You are a body, a mind and a spirit. You will always act - and can ONLY act - like the type of person you SEE yourself to be in your mind.

If you see yourself as a fat person, you will behave like a fat person. If you see yourself as a lean, fit and healthy person, you will behave like a lean, fit and healthy person. A fat person would never work out faithfully every day of the week, so why is it any surprise that someone with a “fat person” self-image would skip workouts? Their brain is programmed to skip workouts. Someone with a “fat person” self-image would never eat healthy, low fat, low sugar, low calorie meals, so why would it be surprising that they cheat on their diet and binge on junk food? After all, their brain is programmed to eat junk. Is this starting to make sense?

To make a lasting change, you must work on the physical AND the mental planes. Of course you have to change your lifestyle, exercise and nutrition habits, but the real secret is not trying to force new behaviors, but changing the self-image which controls the behavior. Put your energy on a new mental picture, and the new picture will create new behaviors. Best of all, the new behaviors that spring from a positive new self-image will come without as much effort or willpower because they’re hard-wired into every cell of your body. The “unseen forces” are now working for you instead of against you.

So, lets suppose you have the self-image of an unfit or overweight person… How the heck do you change it if it’s so deeply embedded in your mind from years of conditioning? There are four simple steps:


STEP 1: CREATE YOUR NEW SELF IMAGE

The first step is to choose your new self-image. You could say this is goal setting, but your self-image is not as much a “goal” as it is a PICTURE IN YOUR MIND. I was on a conference call with success coach Bob Proctor last night and one of the participants said her goal was to lose weight. Bob said something to her that really struck me. He said, “Have you ever noticed how people are always losing weight and gaining it back? Well, it’s because if you lose something, your subconscious mind will immediately begin looking for it. Instead, you have to release it and be at your perfect weight. And your perfect weight is a not just a goal, it’s a picture.”

So what you have to do first is decide what would you really like to look like if you could have any body you wanted. See the picture in your mind. Make it clear, vivid and dynamic. Dream. Fantasize. You’ve been endowed with an amazing creative faculty called imagination. Use it - it’s the starting point of a new self-image and all lasting changes.

Many people get scared at this step and ask only for what they think they can get, not what they really want. It’s okay if this scares you a little. In fact, if your goal isn’t scary and exciting at the same time, then you’re not thinking big enough. Don’t sell yourself short. Ask for what you really WANT. Ignore anyone who tells you to “be realistic.” Take that "lid" off your mind and DREAM!


STEP 2: CREATE A WRITTEN DESCRIPTION OF YOUR NEW IMAGE

Once you’ve got the picture in mind, the second step is to put a description of your new image in writing. The act of writing what you want on paper is an intermediary step in going from the ethereal, untouchable state of thought (imagination & dreams) to the concrete, tangible state of form. Once on paper (or a “goal card” you carry with you), your image has in essence, begun the transformation from mental to physical. When you write your goal, use the three P’s: POSITIVE (what you want to achieve, not what you want to avoid or get rid of), PERSONAL (use the word “I”) and PRESENT tense (an already-having-received attitude). Don’t worry if it’s not perfect. Just sit down and write, write, write. You can always go back and edit, change or update it later. Just start.

STEP 3: ACT THE PART

What you’ve done in the first two steps is literally to create a new role for yourself. You’ve written your own script. Be like George C Scott playing General Patton. He didn’t just act. He became Patton - he lived the part. So do all great actors. Be an actor or actress and step into your new role.

This will feel awkward at first. Resistance will well up inside you. People will criticize you and say you’re a crazy dreamer. It will feel like you’re lying to yourself. Continue to play the new role anyway. Fake it until you make it. Someone once said that most people live like they were extras in their own movies. Why settle for less when you can be the writer, producer, director and STAR of your own movie? Create the character and write the script exactly as you’d like to be and then play the part until the part becomes real.

Take actions that are consistent with the new image you’ve created. Act the part. Do something every day that moves you closer to your goal. Get moving! Ask yourself, “What would a person with the type of body I want do in this situation?” Then do it. Act as though you were already the owner of your ultimate dream body. A very wise person once said, “Act as though I am and I will be.”

You must take action. I’m not suggesting a Pollyanna positive thinking only approach. Affirmations are an effective part of realizing your new image, but as motivational speaker Jim Rohn says, “Affirmation without action is the beginning of delusion.” In fact, Maltz pointed out in Psycho Cybernetics that the reason affirmations and positive thinking don’t always work is because they cannot be used as a crutch to the same old self-image. What I'm suggesting to you is positive thinking, positive visualizing, positive action AND the fourth and final step, positive reinforcement, in order to change your old self image.


STEP 4: REINFORCE THE IMAGE DAILY…
EVEN HOURLY

The fourth step is to re-program your mind by replacing the old image with the new image through repetition, repetition, repetition. Repetition is the mother of learning and the father of a new self-image. It took a long time for your current self-image to develop so you can’t expect it to change overnight. It takes at least 21 days of CONSISTENT effort for the roots of a new image to form and sometimes up to 90 days before the roots shoot up through the ground and become visible for all the world to see. Remember, there is a gestation period for everything. Be patient and persistent.

Installing your new self-image is achieved by visualizing, reading, thinking and writing your written description over and over again, day after day, until the new image becomes reality. These four methods of reinforcement and repetition will burn the new image into your subconscious mind like data onto a CD.

Visualizing is especially powerful. Psychologists have known for decades that the human brain and nervous system can’t distinguish between an experience that is real and one that is vividly imagined. When you vividly imagine yourself the way you want to be, doing the things you want to do, these mental pictures are not only accepted by your subconscious as real, they are accepted as commands or instructions. Project your image onto the screen of your mind. Remember, it’s your movie, so you can project anything you want. Visualizing your perfect body image while you’re in a physically relaxed state is even more powerful because your subconscious is more impressionable when you're relaxed.

Thinking constructively also begins to dissolve the old image and solidify the new one. Your self-concept is influenced by outside suggestions, but the greatest influence on your mind is your own thoughts and “self-talk.” The conversation you have with yourself in your head every minute of every day maintains your current self-image and performance level, whether that’s enjoying high achievement or wallowing in the same old rut. Thoughts, like images, are commands to your subconscious. Once you realize this, you start getting very careful of what you think about. Watch those “I’ms!” Change your thinking patterns to match your new self-image. You become what you think about all day long.

Read your written goal at least twice a day; once in the morning and once again at night. These are the times when your subconscious mind is most impressionable. An incredibly powerful technique is to write your written description on a goal card and carry it with you everywhere you go. Every time you put your hand in your pocket and touch the card, it will make you think about your new image. Every time you get a chance, pull out your card and read it, mentally picturing yourself as if you were already there.

Re-writing your written description is even more effective at impressing your new image into your subconscious than simply reading it. Achievement expert Brian Tracy says that if you write out your goal statement on paper every day, changes will happen so fast, it will almost frighten you. This is an incredibly simple, yet powerful technique.

You may have heard of these techniques before in self-help, goal setting or motivational programs. But admit it - you probably ignored them because they sounded too “cheesy.” My friend, the most profound truths in life are the simplest and most obvious ones. Don’t underestimate the simplicity of these methods. Many people I’ve taught these techniques to wrote them off as trite or corny and didn’t even give them a chance. Nothing changed in their lives. Others followed these instructions to a “T” and transformed their bodies and their lives beyond anything they ever imagined.

There’s immense power in mental images. The formula is simple: Decide what you want to look like, project your new image on the screen of your mind (visualize), think about the “new you” constantly, create a written description of your new image and read it at least twice per day, (write it out daily for even more impact), then follow through with actions that are consistent with your goal. Your marvelous and powerful mind will do the rest.


About the Author:

Tom Venuto is a natural bodybuilder and author of the #1 best selling e-book, "Burn the Fat, Feed The Muscle,” which teaches you how to burn fat without drugs or supplements using the little-known secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and turbo-charge your metabolism by visiting:
www.burnthefat.com



Edited by: CCSHERE at: 5/7/2008 (12:23)
"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


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Health And Fitness Is Not A 12-Week Program

By Tom Venuto, NSCA-CPT, CSCS
www.burnthefat.com



Not long ago, one of the members of my health club poked her head in my office for some advice. Linda was a 46 year old mother of two, and she had been a member for over a year. She had been working out sporadically, with (not surprisingly), sporadic results. On that particular day, she seemed to have enthusiasm and a twinkle in her eye that I hadn’t seen before.

"I want to enter a before and after fitness contest called the “12 week body transformation challenge." I could win money and prizes and even get my picture in a magazine."

“I want to lose THIS”, she continued, as she grabbed the body fat on her stomach. “Do you think it’s a good idea?”

Linda was not “obese,” she just had the typical “moderate roll” of abdominal body fat and a little bit of thigh/hip fat that many forty-something females struggle with.

“I think it’s a great idea,” I reassured her. “Competitions are great for motivation. When you have a deadline and you dangle a “carrot” like that prize money in front of you, it can keep you focused and more motivated than ever.”

Linda was eager and rarin’ to go. “Will you help me? I have this enrollment kit and I need my body fat measured.”

“No problem,” I said as I pulled out my Skyndex fat caliper, which is used to measure body fat percentage with a “pinch an inch” test.

When I finished, I read the results to her from the caliper display: “Twenty-seven percent. Room for improvement, but not bad; it’s about average for your age group.”

She wasn’t overjoyed at being ‘average’. “Yeah, but it's not good either. Look at THIS,” she complained as again she grabbed a handful of stomach fat. “I want to get my body fat down to 19%, I heard that was a good body fat level.”

I agreed that 19% was a great goal, but told her it would take a lot of work because average fat loss is usually about a half a percent a week, or six percent in twelve weeks. Her goal, to lose eight percent in twelve weeks was ambitious.

She smiled and insisted, “I’m a hard worker. I can do it”

Indeed she was and indeed she did. She was a machine! Not only did she never miss a day in the gym, she trained HARD. Whenever I left my office and took a stroll through the gym, she was up there pumping away with everything she had. She told me her diet was the strictest it had ever been in her life and she didn't cheat at all. I believed her, and it started to show, quickly.

Each week she popped into my office to have her body fat measured again, and each week it went down, down, down. Consistently she lost three quarters of a percent per week – well above the average rate of fat loss – and on two separate occasions, I recall her losing a full one percent body fat in just seven days.

Someone conservative might have said she was overtraining, but when we weighed her and calculated her lean body mass, we saw that she hadn’t lost ANY muscle – only fat. Her results were simply exceptional!

She was ecstatic, and needless to say, her success bred more success and she kept after it like a hungry tiger for the full twelve weeks.

On week twelve, day seven, she showed up in my office for her final weigh-in and body fat measurement. She was wearing a pair of formerly tight blue jeans and they were FALLING OFF her!

“Look, look, look,” she repeated giddily as she tugged at her waistband, which was now several inches too large.

As I took her body fat, I have to say, I was impressed. She hadn’t just lost a little fat, she was “RIPPED!”

During week twelve she dropped from 18% to 17% body fat, for a grand total of 10% body fat lost in three months. She surpassed her goal of 19% by two percent. I was now even more impressed, because not many people lose that much body fat in three months.

You should have seen her! She started jumping up and down for joy like she was on a pogo stick! She was beaming… grinning from ear to ear! She practically knocked me over as she jumped up and gave me a hug – “Thank you, thank you, thank you!”

“Don’t thank me,” I said, “You did it, I just measured your body fat.”

She thanked me again anyway and then said she had to go have her “after” pictures taken.

Then something very, very strange happened. She stopped coming to the gym. Her "disappearance" was so abrupt, I was worried and I called her. She never picked up, so I just left messages.

No return phone call.

It was about four months later when I finally saw Linda again. The giddy smile was gone, replaced with a sullen face, a droopy posture and a big sigh when I said hello and asked where she’d been.

“I stopped working out after the contest... and I didn’t even win.”

“You looked like a winner to me, no matter what place you came in” I insisted, “but why did you stop, you were doing so well!”

“I don’t know, I blew my diet and then just completely lost my motivation. Now look at me, my weight is right back where I started and I don’t even want to know my body fat.”

“Well, I'm glad to see you back in here again. Write down some new goals for yourself and remember to think long term too. Twelve week goals are important, but fitness isn’t 12 week program you know, it’s a lifestyle - you have to do it every day, for the rest of your life.”

She nodded her head and finished her workout, still with a defeated look on her face. Unfortunately, she never again come anywhere near the condition she achieved for that competition, and for the rest of the time she was a member at our club, she slipped right back into the sporadic on and off workout pattern.

Linda was not an isolated case. I’ve seen the same thing happen with countless men and women of all ages and fitness levels from beginners to competitive bodybuilders. In fact, it happens to millions of people who “go on” diets, lose a lot of weight, then quickly “go off” the diet and gain the weight right back.

What causes people to burn so brightly with enthusiasm and motivation and then burn out just as quickly? Why do so many people succeed brilliantly in the short term but fail 95 out of 100 times in the long term? Why do so many people reach their fitness goals but struggle to maintain them?

The answer is simple: Health and fitness is for life, not for "12 weeks."

You can avoid the on and off, yo-yo cycle of fitness ups and downs. You can get in great shape and stay in great shape. You can even get in shape and keep getting in better and better shape year after year, but it's going to take a very different philosophy than most people subscribe to. The seven tips below will guide you.

These guidelines are quite contrary to the quick fix philosophies prevailing in the weight loss and fitness world today. Applying them will take patience, discipline and dedication and they will put you in the minority. Just remember, the only thing worse than getting no results is getting great results and losing them.

1) Don’t “go on” diets. When you “go on” a diet, the underlying assumption is that at some point you have to “go off” it. This isn’t just semantics, it’s one of the primary reasons most diets fail. By definition, a “diet” is a temporary and often drastic change in your eating behaviors and/or a severe restriction of calories or food, which is ultimately, not maintainable. If you reach your goal, the diet is officially “over” and then you "go off" (returning to the way you used to eat). Health and fitness is not temporary; it’s not a “diet.” It’s something you do every day of your life. Unless you approach nutrition from a “habits” and “lifestyle” perspective, you’re doomed from the start.

2) Eat the same healthy foods consistently, all year round. Permanent fat loss is best achieved by eating mostly the same types of foods all year round. Naturally, you should include a wide variety of healthy foods so you get the full spectrum of nutrients you need, but there should be consistency, month in, month out. When you want to lose body fat, there’s no dramatic change necessary - you don’t need to eat totally different foods - it’s a simple matter of eating less of those same healthy foods and exercising more.

3) Have a plan for easing into maintenance. Let’s face it – sometimes a nutrition program needs to be more strict than usual. For example, peaking for a bodybuilding, figure, fitness or transformation challenge contest requires an extremely strict regimen that’s different than the rest of the year. As a rule, the stricter your nutrition program, the more you must plan ahead and the more time you must allow for a slow, disciplined transition into maintenance. Failure to plan for a gradual transition will almost always result in a huge binge and a very rapid, hard fall "off the wagon."

4) Focus on changing daily behaviors and habits one or two at a time. Rather than making huge, multiple changes all at once, focus on changing one or two habits/behaviors at a time. Most psychologists agree that it takes about 21 days of consistent effort to replace an old bad habit with a new positive one. As you master each habit, and it becomes as ingrained into your daily life as brushing your teeth, then you simply move on to the next one. That would be at least 17 new habits per year. Can you imagine the impact that would have on your health and your life? This approach requires patience, but the results are a lot more permanent than if you try to change everything in one fell swoop. This is also the least intimidating way for a beginner to start making some health-improving changes to their lifestyle.

5) Make goal setting a lifelong habit. Goal setting is not a one-time event, it’s a process that never ends. For example, if you have a 12 week goal to lose 6% bodyfat, what are you going to do after you achieve it? Lose even more fat? Gain muscle? What's next? On week 13, day 1, if you have no direction and no long term goal to keep you going, you’ll have nothing to keep you from slipping back into old patterns. Every time you achieve a short term goal (daily, weekly and 12 week goals), you must set another one. Having short term goals means that you are literally setting goals continuously and never stopping.

6) Allow a reasonable time frame to reach your goal. It's important to set deadlines for your fitness and weight loss goals. It's also important to set big, ambitious goals, but you must allow a reasonable time frame for achieving them. Time pressure is often the motivating force that helps people get in the best shape of their lives. But when the deadline is unrealistic for a particular goal (like 30 pounds in 30 days), then crash dieting or other extreme measures are often taken to get there before the bell. The more rapidly you lose weight, the more likely you are to lose muscle and the faster the weight will come right back on afterwards. Start sooner. Don't wait until mid-May to think about looking good for summer.

7) Extend your time perspective. Successful people in every field always share one common character trait: Long term time perspective. Some of the most successful Japanese technology and manufacturing companies have 100 year and even 250-year business plans. If you want to be successful in maintaining high levels of fitness, you must set long term goals: One year, Ten years, Even fifty years! You also must consider what the long term consequences might be as a result of using any "radical" diet, training method or ergogenic aid. The people who had it but lost it are usually the ones who failed to think long term or acknowledge future consequences. It's easy for a 21 year old to live only for today, and it may even seem ridiculous to set 25 year goals, but consider this: I've never met a 40 or 60 year old who didn't care about his or her health and appearance, but I have met 40 or 60 year olds who regretted not caring 25 years ago.

Burn The Fat, Feed the Muscle (BFFM) is a fat loss program which acknowledges the simple truth that going "on diets," entering "Fitness challenges" or competing in "Transformation contests" without having long term goals and a lifestyle attitude, is a recipe for failure. Don’t let yourself be part of the latest fitness dropout statistics: visit the Burn The Fat website at www.burnthefat.com for more details on how to change your lifestyle... and keep the change!



About the Author:


Tom Venuto is a natural bodybuilder and author of the #1 best selling e-book, "Burn the Fat, Feed The Muscle,” which teaches you how to burn fat without drugs or supplements using the little-known secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and turbo-charge your metabolism by visiting:
www.burnthefat.com



"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


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Don't Be A Big Loser - Why You Should Say 'No' To Quick Weight Loss

By Tom Venuto, NSCA-CPT, CSCS
www.burnthefat.com



Patience. It’s the one thing you never seem to have when you’ve got a body fat problem. You want the fat gone and you want it gone now! And why not? It seems so do-able. Everywhere you look, you read and hear promises of quick weight loss and you even see people losing weight quickly. We have reality TV shows that actually encourage people to attempt “extreme” body makeovers or see who can lose weight the fastest, and the winners (or shall we say, the losers), are rewarded generously with fortune, fame and congratulations.

Let’s face it. Everyone wants to get the fat off as quickly as possible - and having that desire is not wrong – it’s simply human nature. However, you must become aware of some serious problems that can occur if you try to force it and lose weight too quickly. The faster you lose weight, the more muscle you will lose with the fat, and that can really mess up your metabolism. An even bigger problem with fast weight loss is that the loss just won’t last. The faster you lose, the more likely you are to gain it back. Think about it: We don’t have a weight loss problem today, we have a “keeping the weight off” problem.

Weight loss will be the healthiest, safest and most likely to be permanent if you set your goal for about two pounds per week (and even if you lose only a single pound each week, that is healthy progress). This is the recommendation of almost every legitimate and respected dietician, nutritionist, exercise physiologist and personal trainer, as well as exercise organizations such as the American College of Sports Medicine and the American Dietetic Association.

Are there any exceptions to this rule? Is it ever okay to lose more than two pounds per week? The answer is yes. It may be ok to lose slightly more than two pounds per week if you have a lot of weight to lose because the rate of weight loss tends to be relative to your total starting body weight. Generally the rule is that it’s safe to lose up to 1% of your total body weight per week, so if you weigh 300 lbs to start, then 3 lbs a week is a reasonable goal.

But there IS a catch.

What really matters is not how much weight you lose, but how much FAT you lose. Where did your weight loss come from? Did you lose body fat or lean body mass?

"Weight" is not the same as "fat." Weight includes muscle, bone, internal organs as well as lots and lots of water. What you really want is fat loss, not weight loss. If you only wanted weight loss, I could show you an easy way to lose 20 or 25 pounds in about 5 minutes. Just come over to my house. I have a really sharp hacksaw in my garage, and we’ll just slice off one of your legs, after all it’s just extra “weight” right?

Let’s look at an example with some numbers so you can really grasp this concept of weight versus fat and then you can see, clearly illustrated, what will happen when you lose weight too quickly (because I know you probably don’t believe me and you STILL want to lose weight as fast as possible… read on and it will all become clear to you).

As an example, let’s take a 260 pound man who has a lot of body fat to lose - let’s call it 32%. With 32% fat, a 260 pounder has 83.2 pounds of body fat and 176.8 pounds of lean mass. Using this example, let’s look at a few possible scenarios with losses ranging from two to four pounds per week.

Weight Loss Scenario 1:

Suppose our 260 pound subject loses four full pounds instead of the recommended two pounds per week. Is this bad? Well, let’s see:

If he loses a half a percent of body fat, here are his body composition results:

256 lbs
31.5% body fat
80.6 lbs fat
175.4 lbs lean body mass

Out of the four pounds lost, 2.8 pounds were fat and 1.2 were lean mass. Not a disaster, but not good either. Thirty percent of the weight lost was lean tissue.

Weight Loss Scenario 2:

If he loses a half a percent of body fat and only three pounds, here are his results:

257 lbs
31.5% body fat
80.9 lbs fat
176.1 lbs lean body mass

These results are better. Although he lost less body weight than scenario one, in this instance, 2.3 pounds of fat and only 0.7 lbs of lean mass were lost.

Weight Loss Scenario 3:

What if he only lost two pounds? Here are the results:

258 lbs
31.5% body fat
81.2 lbs fat
176.8 lbs lean body mass

These results are perfect. Even though our subject has only lost two pounds, which seems slow, 100% of the two pound weight loss came from fat.

Weight Loss Scenario 4:

Now let’s suppose he loses three pounds but he loses more body fat: .8%

257 lbs
31.2% body fat
80.2 lbs fat
176.8 lbs lean body mass

These are the best results of all. When the weekly fat loss is .8%, 100% of the three pounds lost is fat.

So the answer to the question is yes - it’s safe to lose more than two pounds per week… but only if the weight is all fat or at least mostly fat with minimal lean mass losses.

If you take example one – with thirty percent lean tissue loss and compound that over a few months, you’re talking about a massive muscle tissue loss which can dramatically slow down your metabolism and turn you into nothing more than a “skinny fat person” (a person with low body weight because they lost so much muscle, but still holding stubborn body fat because they shut down their metabolism).

One thing you should know is that water weight losses sometimes distort the numbers, especially when you first begin a new nutrition and training program. It’s very common to lose 3 - 5 pounds in the first week on nearly any diet and exercise program and often even more on low carb diets. Just remember, its NOT all fat - WATER LOSS IS NOT FAT LOSS!

The best advice I can give you is to focus on losing fat, not losing weight. If you lose three to five pounds per week, and you know it’s all fat, and not lean tissue, then more power to you!

Of course the only way to know this is with body composition testing. For home body fat self-testing, I recommend the Accu-Measure skinfold caliper as first choice. Even better, get a multi site skinfold caliper test from an experienced tester at a health club, or even a water (hydrostatic) or air (bod pod) displacement test.

From literally hundreds of client case studies, I can confirm that it’s rare to lose more than 1.5 - 2.0 lbs of weight per week without losing some muscle along with it. If you exceed 2.0 to 3.0 pounds per week, the probability of losing muscle is extremely high. If you lose muscle, you are damaging your metabolism and this will lead to a plateau and ultimately to relapse.

Lack of patience is one of the biggest mistakes people make when it comes to losing body fat. If you want to lose FAT, not muscle and you want to keep the fat off for good, then you have to take off the pounds slowly.

This is one of the toughest lessons that overweight men and women have to learn - and they can be very hard learners. They fight kicking and screaming, insisting that they CAN and they MUST lose it faster.

Then you have these TV shows that encourage the masses that rapid, crash weight loss is okay. To the producers of these shows, I say SHAME ON YOU! To the personal trainers, registered dieticians and medical doctors who are associated with these programs, I say DOUBLE SHAME ON YOU, because you of all people should know better.

The rapid weight loss being promoted today by the media for the sake of ratings and by the weight loss companies for the sake of profits makes it even harder for those of us who are legitimate fitness and nutrition professionals because our clients say, “But look at so and so on TV - he lost 26 pounds in a week!”

Sure, but 26 pounds of WHAT - and do you have any idea what the long term consequences are?

Short term thinking, folks… foolish. There are hundreds of ways to lose weight quickly, but only one way to lose fat and keep it off in the long term.

Do it the right way. Take off the pounds slowly, steadily and sensibly with an intelligent nutrition and exercise program, measure your body fat, not just your body weight, and make this a new lifestyle, not a race, and you will never have to take the pounds off again because they will be gone forever the first time. No more yo-yoing.

If you’re interested in the healthy, sensible way to take off the fat, while keeping all your muscle and actually increasing your metabolism in the process, then my Burn the Fat, Feed The Muscle program can teach you how. No gimmicks or false promises. Just the truth - you have to work at it and you have to be patient. For more information, www.burnthefat.com


About the Author:

Tom Venuto is a natural bodybuilder and author of the #1 best selling e-book, "Burn the Fat, Feed The Muscle,” which teaches you how to burn fat without drugs or supplements using the little-known secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and turbo-charge your metabolism by visiting:
www.burnthefat.com



"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


 Pounds lost: 1.6 
 
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ism.html#top


How to Repair a Damaged Metabolism

By Tom Venuto, NSCA-CPT, CSCS
www.burnthefat.com



If you've caused metabolic damage as a result of following starvation diets or losing weight too rapidly in the past, it can be extremely difficult to achieve any further fat loss at all. The good news is, metabolic damage can be repaired. All it takes is the right combination of metabolism stimulating exercise and metabolism stimulating nutrition (NOT just a diet), all done consistently over time.

The big irony is that most of the diet programs that claim to help you get rid of excess weight, only end up making it harder for you in the long run because they use harsh metabolism-decreasing diets and not enough exercise (almost never any weight training).

It may take a little longer if you have really messed things up with severe starvation dieting in the past, especially if you've lost a lot of lean body mass, but it is never hopeless. Anyone can increase their metabolism.

Most people get an almost immediate boost in metabolic rate when they start the Burn The Fat program. However, the results are not going to be "overnight." Give it a little time...

Within 3 weeks your metabolism will already be more efficient. Within 6-8 weeks, it's burning hot. Give me 12 weeks of consistent diligent effort, sticking with all the metabolism boosting strategies I teach, and your metabolism really will become like a turbo charged engine, and I'm not exaggerating when I say that.

What's most important for upping your metabolism is CONSISTENCY in applying the Burn The Fat nutrition and training principles every single day.

That includes:

* Meal frequency: eat 5-6 small meals per day
* Meal timing: eat approximately every 3 hours, with a substantial breakfast and a substantial post workout meal.
* Sufficient Caloric Intake: maintain a small calorie deficit and avoid starvation-level diets (suggested safe levels for fat loss: 2100-2500 calories per day for men, 1400-1800 calories per day for women; adjust as needed)
* Food choices: Select natural, unprocessed foods with high thermic effect (lean proteins like chicken, turkey, egg whites and fish are highly thermic, as are all green vegetables, salad vegetables and other fibrous carbs)
* Cardio training: Push up the intensity a bit if you really want to get a metabolic boost. Walking and low intensity cardio is fine, but higher intensity is more metabolism-stimulating
* Weight training: The basic exercises that include the largest muscle groups or even call into play the entire body as a unit (squats, front squats, split squats, deadlifts, stiff legged deadlifts, overhead presses, all kinds of rows and core-activation exercises) will have a much greater metabolism stimulating effect than isolation exercises (concentration curls, calf raises, etc)

The weight training is extremely important in cases of "metabolic damage" because this is the stimulus to keep the muscle you have and begin rebuilding new muscle tissue, which is the engine that drives your metabolism.

The men don't usually have a problem with the weight training, but I still hear women say they don't want to lift weights as part of their fat loss programs. Well, people who wont lift weights can expect a very, very long metabolism "repair process" if they achieve it at all.

Consistency is the key.

Nothing will undermine the "re-building" of your metabolism like inconsistency. If you stop and start, or skip meals and workouts often, you will not even get off the ground.

After your metabolism is back up where it should be, it takes continued "stoking" of the metabolic furnace to keep it there. Once you get your metabolic engine running, you've got to keep feeding it fuel or the fire will die down.

Picture an old fashioned wood burning stove...

Imagine you're in a cabin up in the mountains in the winter. It's cold in there and you want to keep the cabin warm. Can you achieve this by feeding the fire once or twice per day? Nope. Not enough fuel to burn, so not much heat is generated.

What if you just toss an entire pile of wood in the stove all at once? Will that work? Nope. Lots of fuel, but can't all be used at once... it just smothers the fire and the excess just sits there.

How about if you throw some tissue paper or crumpled newspaper in the stove, will that work? Nope - too quickly burning.

You have to keep putting small amounts of wood (the right type of fuel) on the fire at regular intervals or the fire burns out.

It's also difficult to get the fire lit again. In the case of metabolism, it's like going through that initial few weeks of overcoming inertia all over again.

Your goal is to get your metabolism burning hot and keep it burning and this cannot be achieved by missing meals, missing workouts or with sporadic, infrequent training.

I have only seen a handful of cases where all these things were done properly and there was still a longer "repair" process.

For example, one case was former ballet dancer. At 5' 5", she was previously 110 lbs and had increased to about 145 or so. She didn't want to reach her previous 110, but find a happy medium of about 125 lbs.

I figured with 20 lbs to cut, this would be a simple and predictable process, but she had a challenging time (and I didn't know why at first).

I later found out that she had been anorexic and bulimic for many years. This had caused a lot of damage, and although she did reach her goal, it took about twice as long as we had anticipated.

The good news is, even in this extreme case, the same nutrition and training principles worked! It just took a little longer. And by the way her program included some serious training with free weights and she ate a lot more (clean) food than she had ever eaten before. No "starvation!"

That's the power of burning the fat and feeding the muscles... Trying to starve the fat with crash diets is what causes the metabolic damage in the first place!

If you're interested in the healthy, sensible way to take off the fat, while keeping all your muscle and actually increasing your metabolism in the process, then my Burn the Fat, Feed The Muscle program can teach you how. No gimmicks or false promises. Just the truth - you have to work at it and you have to be patient. www.burnthefat.com


About the Author:

Tom Venuto is a natural bodybuilder and author of the #1 best selling e-book, "Burn the Fat, Feed The Muscle," which teaches you how to burn fat without drugs or supplements using the little-known secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and turbo-charge your metabolism by visiting:
www.burnthefat.com



Edited by: CCSHERE at: 5/10/2008 (02:22)
"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


 Pounds lost: 1.6 
 
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Does Muscle Weigh More Than Fat?
Article by: William R. Sukala, MS, CS


In our weekly fitness Q&A series, William Sukala, MS, CSCS, clinical exercise physiologist in the Cardiac Rehabilitation department at Sharp Memorial Hospital in San Diego, answers readers' questions about fitness, from whether to eat before exercising to how to treat sore muscles. Have a question? Send it to fitnessquestions@weightwatchers.com.

Q: There seems to be quite a bit of controversy over whether muscle weighs more than fat. If I am weight training and increasing my muscle mass am I likely to see an increase in my weight?

This is a great question and one that has been the center of debate for years! First off, remember that the scale only tells you your entire body weight. It does not tell you the composition of that weight. And it is body composition that really matters.

Muscle does not weigh more than fat, any more than lead weighs more than feathers. A pound is a pound is a pound. Where the misunderstanding often comes in is that muscle is much more dense than fat, so that, by volume, it seems to weigh more. That is, a pound of muscle occupies less space than a pound of fat. In addition, because a pound of muscle burns more fat than a pound of fat, even at rest, by increasing your lean muscle tissue mass, you're helping your body burn more calories.

But back to your question. If you only have a small amount of weight to lose, then you may feel like the weight training is not helping you move down on the scale. In fact, the number may even go up, but you will look thinner. This is due to an increase in lean body mass (muscle, bone, blood volume) and a decrease in body fat. In other words, even if the scale doesn't change much, you will probably see a difference in how your clothes fit.

On the other hand, if you have a lot of weight to lose, you will also experience an increase in lean body mass and loss of body fat. But the results on the scale will probably be more dramatic.


www.weightwatchers.com/util/art/inde
x_
art.aspx?tabnum=1&art_id=8311




Edited by: CCSHERE at: 4/14/2008 (01:54)
"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


 Pounds lost: 1.6 
 
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Vegetarian Low Carb Resources

lowcarbdiets.about.com/od/vegetarian
/V
egetarian_Low_Carb_Resources.htm






"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


 Pounds lost: 1.6 
 
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Vegetarian Bodybuilding Diet Plan


Being a vegetarian bodybuilder or fitness buff requires a full understanding of the role your diet plays in achieving your fitness goals. There is a direct relationship between diet and physical performance in workouts or sports. Hard physical activity requires an increase in nutritionally dense calories and also due to sweating a higher fluid intake. Threfore you need to carefully plan what you eat and drink.

Your calorie intake needs to be balanced with your energy output and goals. If you want to lose weight you need to cut back on calories, if you want to gain weight you will need to increase calories. If your weight going in the wrong direction, adjust your diet and/or activity levels, so you are moving towards your goals.

An important point for vegetarians to realize that they digest their foods more quickly than non vegetarians. This means you need to eat more often to compensate for the higher energy needs of an athlete or bodybuilder.

When engaging in endurance training or bodybuilding
workouts you do need to increase your protein intake, but remember excess protein that is not burned for energy will be turned into body fat.


Best Vegetarian Protein Sources For Bodybuilding

It's easier than you might imagine to get plenty of protein from vegetarian foods. If you include dairy products and eggs in your regimen, look no further. These are a rich source of protein. Stick to low fat dairy products to avoid excess saturated fats.

If you want to be certain that you are getting all eight essential amino acids, you should eat learn to combine foods to form complete proteins, such as:

Beans on toast
Cereal/muesli with milk
Corn and beans
Granola with yogurt
Hummus and pita bread
Nut butter with milk or whole grain bread
Pasta with beans
Pasta with cheese (e.g., lasagne, macaroni and cheese)
Rice and beans, peas, or lentils
Rice with milk (rice pudding)
Split pea soup with whole grain or seeded crackers or bread
Tortillas with refried beans
Veggie burgers on bread

Note that these combinations don't necessarily have to be eaten at the same time; you can eat one several hours after the other and still benefit from the complete protein.

Complete protein can be gotten from eating soy based foods like tofu tempeh or sprouted legumes, and meat substitutes made from soy protein.

www.trulyhuge.com/news/tips63iu.htm




Edited by: CCSHERE at: 4/14/2008 (01:09)
"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


 Pounds lost: 1.6 
 
0
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Here is where you can get the "LOST __ LBS" Avatars:

www.webbywarehouse.com/public/makedi
r/
makedir4.php?page=L2JhcmJmcm9tbWFpbmR>U=,aHR0cDovL2JhcmJmcm9tbWFpbmUubGJia
G9
zdC5jb20=,L0F2YXRhcnMtbGJzLw==,Z
Q==ef0
ccf851e9e2b5f019e066ce77a3550





"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


 Pounds lost: 1.6 
 
0
12.9
25.8
38.7
51.6
CCSHERE's Photo CCSHERE Posts: 11,067
4/11/08 2:37 A

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"WOMEN: WEIGHT TRAIN & BURN MORE FAT!
By: BuffMother

Women - "Muscle Burns Fat!"

Our society loves beauty. The most beautiful bodies are lean, symmetrical and firm, or in one word - buff. So why do we see so many women starving themselves trying to be skinny? Lack of knowledge is the epidemic.

The problem is too much focus has been placed on dieting and doing cardio, and not enough importance placed on weight training. Most women don't understand that weight training is how they can shape their bodies, into the buff bodies they want.

All the experiences that I've gone through in my quest to be buff have culminated into a revelation: Muscle burns fat! I've known this scientific fact for years, but for some reason I didn't realize what it meant. It means the more muscle you have on your body the more fat your body burns.

So if you want to get rid of the fat on your body, lift weights and build strong active muscles that will eat the fat off your gut and butt! Remember, muscle burns fat!

Muscle Facts

* After puberty your essential muscle growth is over and your muscle starts to deteriorate.
* As you age you lose muscle. "If you don't use it, you lose it."
* The act of pregnancy further accelerates your muscle loss. The amount of protein your baby needs to develop requires the baby to steal protein (muscle) from you!
* Dieting and aerobic exercise without strength training causes muscle loss.
* Weight training re-builds your lost muscle.
* Women who weight train won't increase their muscle size much, just their muscle's density and strength. So forget the fear of "bulking up."
* MUSCLE BURNS FAT!!!!

Why Is Muscle So Important?

* It is the driving force behind your metabolism.
* Muscle is an active tissue that is constantly renewing itself therefore requiring energy (calories).
* The primary source of energy for muscle is fat.
* Muscle gives shape to your body.
* Muscle helps you perform optimally as a woman.

The more muscle you have on your body the more fat you burn and the more calories you burn. If you have a certain amount of muscle on your body you can eat a reasonable diet without gaining weight. This is called a good metabolism. A good metabolism doesn't happen by accident. I do admit genetics play a part in metabolism, but you'd be amazed how much metabolism can be affected by your life choices.

Keys To A Good Metabolism

1. Weight training
2. Nutritious eating
3. Interval training
4. An active lifestyle
5. Consistency in all of the above

Scale Mentality

We are often programmed to think we have to weigh a certain amount to be happy. We say to ourselves, "If I could only weigh what I did in high school." You need to get rid of that scale mentality.

Who cares how much you weigh? The most athletic bodies are often considered overweight if you place them on the standard height/weight chart. Why? Because muscle is so dense that it weights much more than fat. Muscle also holds about 60% more water than fat tissue causing muscular people to weigh much more than their "skinny fat" counterparts.

Since muscle weighs more than fat, don't think that you have to be a certain weight. What you should be most concerned about is your muscle mass percentage and your body fat percentage. That is what it all comes down to, your body composition.

How much muscle and fat is on your body? Does it jiggle and wiggle? Or are you firm and tight? To be buff you need to have a high percentage of muscle and a lower amount of body fat. That way you can see those sexy muscles your fat is hiding.


TO READ THE REST OF THE ARTICLE PLEASE GO TO:
www.bodybuilding.com/fun/buffmother2
.h
tm




Edited by: CCSHERE at: 5/14/2008 (13:28)
"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


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After reading about David E. Smith, he shed 401 lbs in 26 months, I was led to some great information about Carb Cycling. I know a lot of members have asked about it and this is the simplest program I've found on how to implement it.

I haven't tried it but if anyone has, or is going to, please let us know how you're progressing!

I copied the program to my hard drive, I suggest anyone interested copy it as well since it is free, for now anyways:

www.staxsystem.com/full_story.php


There is a lot of great information at the previous link! If anyone has bought or buys the STAX System we would appreciate a review of the product, especially comparing it to Fit 'N Fresh or Tupperware.

Here is more information on David E. Smith:

fulgerica.com/en/?p=145


bodyspace.bodybuilding.com/David630l
bs
/



Happy reading!

CC
emoticon




"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


 Pounds lost: 1.6 
 
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The World's Healthiest Foods:

whfoods.org/




"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


 Pounds lost: 1.6 
 
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How to get rid of your pop belly or pooch

By Adrian Bryant

The best way you can get rid of your pop belly or pooch is not by doing a certain AB exercise or by using the latest AB gadget---its through Proper diet and exercise.

Sit-ups, crunches, AB lounges, & other AB gadgets all play a very small part in getting rid of your pop belly or pooch. Doing a 100 sit ups a day may help you build a six-pack but what's the point of you building a six pack if you can't see it while all of your belly fat is covering it up?

If you have enough money to spare... buy one of those AB machines or gadgets that you always see on those infomercials. When you get your AB product I bet that they will give you a free guide on how to diet and exercise properly.

They do this because they know that doing AB exercises alone is not the key to getting rid of your midsection. They know that the only way to get a ripped midsection is to diet and exercise properly.

As far as getting rid of pop belly or pooch... AB exercises play a very small part. You should devote 90% of your time dieting and exercising properly.

So how do you diet and exercise properly? First of all you don't have to starve yourself or deprive yourself of your favorite foods to diet properly. The easiest way you can start dieting properly is to start off eating six 400 calorie meals a day or 2400 calories a day.

You gals may want to start off with six 350 calorie meals. Stay with six meals for the first week. Then the second week go down to five 400 calorie meals a day and the third week and so on you stay with four 400 calorie meals a day or 1600 calories a day.

As you go down in meals your calorie intake will go down as will your pop belly or pooch. Try to eat all of your meals 2-3 hours apart---doing this will keep your metabolism higher during the day.

Proper exercise means doing something that you like to do that involves you moving around for at least 30 minutes a day. You don't have to do 30 minutes of exercise all at once---You can walk for 15minutes in the morning and ride a bike for 15min in the afternoon.

You should try to work up to 60-90 minutes a day of activity if you can. If time is a problem just workout harder in less time. Instead of walking for 15 minutes in the morning and evening just jog or walk faster.

What about doing sit-ups or crunches?

You should still do some type of AB exercises but do not make AB exercises the only part of your muscle building routine. You can increase your metabolism (burn more fat) if you do a total body muscle building routine. Include exercises for every body part that means your upper & lower body and your ABS.

Quick Fix. You can instantly get rid of your pop belly or pooch by working on not the rectus abdominus (what you call the six pack or ABS) but the transverse abdominus (TVA).

When you suck in your belly you are actually working your transverse abdominus (TVA) muscle.

The reason why people have flat midsections is not because they have a strong rectus abdominus (or ABS) but because they have a strong transverse abdominus (TVA). Over the years a combination of you losing strength in your TVA and a gain of fat around your midsection leads to the pop belly or pooch effect.

The best way to work your TVA is to...



To read the rest of the article go to:

www.bodybuildingforyou.com/articles-
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bmit/adrian-bryant/mid-section-weighR>t-loss.htm




"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


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Weight Loss Tip, Advanced Tricks & tactics (Part 1)

Author: Tom Venuto
Publisher: Fitness Renaissance

In this article, you will learn ten more of the most hyper-effective fat burning tactics I've discovered from nearly 20 years in the bodybuilding game and 16 years in personal training and coaching. These are the same techniques I use to hit 3-4% body fat for competition, and stay at 9% or less all year round, year after year without difficulty. If you've already got all the basics covered and you want to incinerate every last vestige of unwanted body fat, then this is the information you've been waiting for!

DO CARDIO DAILY

If you progressively increase your cardio, as needed, up to as much as 30-45 minutes a day 6-7 days per week for 8-12 weeks, you'll get so lean, you'll kick yourself for not realizing it was that simple.

Now, I would not necessarily recommend starting with this amount, particularly if you're a beginner. However, if you're already exercising, but you're not satisfied with your fat loss, I highly recommend that you slowly and progressively increase your cardio to the point where you're doing it daily.

Every time I give this advice, I always hear lots of whining and complaining. But why is everybody so cardio- phobic? Why do people keep fighting the "daily exercise" concept when they've tried "everything" else and they still can't get as lean as they want to be?

"But Tom, Bill Phillips says 20 minutes 3 days a week is the solution!"

"But Tom, doesn't daily cardio burn up muscle?"

"But Tom, doesn't weight training boost the metabolism more than aerobics?"

"But Tom, long aerobic cardio is out - anaerobic and HIIT cardio is in."

People have plenty of buts. The irony is, they spout off all these buts, and at the same time, they're stuck and can't figure out why they're not losing those last few pockets of seriously annoying body fat. If you want to get really lean - get off your "buts" and do what it takes to get the job done, not what the trend of the month dictates.

Let me ask you a question: When you read articles or courses by the world's best bodybuilders and fitness models, what is the common denominator you see in nearly 100% of their pre contest preparation programs? Yep - daily cardio - generally in the 30 - 45 minute range, and some even do up to an hour a day (or more) during the precontest period.

If you want to know WHY frequent cardio burns more fat, go back and re-read part three in this series about the mathematics of calorie expenditure (you can read it here:
www.fitren.com/res3art.cfm?compid=18&
;artid=129)

By the way, daily cardio is NOT something you do all the time. This is a strategy you progressively build up to and use for short periods in order to hit a peak, break plateaus and shed the last of the stubborn fat.

Doing daily cardio year round leads to aerobic adaptation. Cardio must be cycled, just like all other factors related to fat loss. You increase cardio during periods when fat loss is desired, and reduce cardio during periods when maintenance is desired.

By the way, 'no time' is not a valid excuse. I know many people who get up at 5 in the morning to work out because it's the only way they can fit it in their schedule. It's never an issue of time, it's always an issue of willingness and priorities. Are you willing to do what it takes for you to get the results you want? Are you willing to make it a priority in your life? That's only real question you have to answer.

DO YOUR CARDIO FIRST THING IN THE MORNING ON AN EMPTY STOMACH

Fasted early morning cardio is still controversial in academic circles, and some people are concerned that it might be too catabolic and you may break down muscle along with the fat. However, my experience and research has shown that while there are risks, fasted early morning does work and the potential benefits outweight those risks when maximum fat loss is your goal.

But don't take my word for it - examine the facts, test it while carefully monitoring body composition and lean body mass, and decide for yourself.

The argument in favor of fasted early morning cardio goes something like this:

1. After an overnight 8-12 hour fast, your body's stores of glycogen are depleted and you burn more fat when glycogen is low.

2. Eating causes a release of insulin. Insulin interferes with the mobilization of body fat. Less insulin is present in the morning; so more body fat is burned when cardio is done in the morning.

3. There is less carbohydrate (glucose) in the bloodstream when you wake up after an overnight fast. With less glucose available, you burn more fat.

4. If you eat immediately before a workout, you have to burn off what you just ate first before tapping into stored body fat (and insulin is elevated after a meal.)

5. When you do cardio in the morning, your metabolism stays elevated for a period of time after the workout is over. If you do cardio in the evening, you burn calories during the session, but you fail to take advantage of the "afterburn" effect because your metabolic rate drops dramatically as soon as you go to sleep.

You can get more details about cardio training for fat loss, including the surprising truth about the "fat-burning zone" in chapter 16 of my ebook, Burn The Fat, Feed the Muscle. Visit www.burnthefat.com for information.


To read the rest of the article go to:

www.bodybuildingforyou.com/articles-
su
bmit/tom-venuto/weight-loss-tips-triR>cks-1.htm



******************

Weight Loss Tips, Advanced Tricks & tactics (Part 2)

Author: Tom Venuto
Publisher: Fitness Renaissance

RAISE YOUR LEAN PROTEIN AND HEALTHY FATS

Conventional bodybuilding and fat reducing wisdom says you should eat one gram of protein per pound of body weight. This is good advice for someone just starting to establish good habits and a baseline nutrition plan. For a 172 pound man, that' s 172 grams a day, or approximately 30 grams per meal spread over five to six meals.

However, reducing carbohydrates can give some metabolic and hormonal advantages for fat loss when it's done properly and not taken to an extreme. When you start to bring your carbs down, something has to go up or your calories would drop too low and you would be losing a primary energy source. That something is lean protein and healthy fats.

Although many mainstream low carb diets (such as Atkins) are actually high fat/very low carb diets, competitive bodybuilders usually keep the fats moderate (20-30% of total calories), while eating extremely large amounts of protein - sometimes as much as 40% or even 50%+ of their total calories.

This appears to be an "obscene" amount of protein. However, high protein diets are one of the secrets that bodybuilders use to get so ripped. Eating very high protein speeds up your metabolism due to the thermic effect of protein foods.

GET TOTAL CLARITY OF PURPOSE

To get super-lean, you have to decide exactly what you want and zero in on it the way a guided missile locks onto its target.

The Great Napoleon Hill called it "definiteness of purpose." Achievement expert Brian Tracy calls it "clarity." Most of us simply know it as having goals, but I like the terms "clarity" and "definiteness of purpose" better than goals. Vague goals can be your downfall.

"I want to gain muscle and lose fat."

That's certainly a goal, but it's a poor goal because it lacks clarity.

One of the biggest reasons people fail to move up to the advanced level is because they can't decide what they want. They become victims of "flip flop syndrome."

Imagine a captain giving no commands and just allowing his ship to just float around rudderless, drifting wherever the currents take it. Or imagine the captain giving instructions to his crew like this: "go east; no, go west; no, go east; no, go west again."

Ridiculous right? But this is exactly what you're doing when you have no specific written goals at all, or when you want to gain muscle one day and lose fat the next (or do both at the same time).

You have to make up your mind! "A made up mind attunes itself to tremendous extra power," wrote Napoleon Hill.

You must choose a definite course, make a clear-cut, definite decision and follow through with action in one specific direction. There must be no doubt. If on one hand you want to get ripped, but on the other hand you're worried about losing all your muscle, you will unconsciously sabotage yourself every time.

For more information on a powerful subconscious goal achievement system, check out chapter 1 in my ebook, Burn the fat, feed the muscle: www.burnthefat.com

5 MEALS A DAY FOR WOMEN, SIX MEALS A DAY FOR MEN.... OR JUST FUGGETABOUTIT!

Most fitness conscious people already understand the importance of meal frequency, but they figure they can "get by" with three "square" meals.

Comparing three "squares" to six meals a day is like comparing a Porsche 911 Turbo to a Yugo. Yes, you can get some results with three well constructed meals, but you'll never get anywhere near your maximum potential (and it will take a lot longer).

The benefits of frequent eating include:

a. Faster metabolic rate
b. Higher energy levels
c. Less storage of body fat due to smaller portions
d. Reduced hunger and cravings
e. Steadier blood sugar and insulin levels
f. More calories usable for muscle growth
g. Better absorption and utilization of nutrients

If you want to move up to the advanced level and get super-lean, you have to take advantage of every weapon in your fat burning arsenal. That means five or six small meals a day, or else, as Al Pacino would say, just fuggetaboutit!

GO EASY ON THOSE PROTEIN BARS AND MEAL REPLACEMENT SHAKES - FOCUS ON REAL FOOD

My clients just hate me when I take away their cookies n cream protein bars and chocolate shakes, but when they're eating only one or two food meals per day and using four or five meal replacements and wondering why they aren't getting leaner, I have to give them my lecture on the thermogenic effects of whole foods versus liquid calories and protein (candy) bars.

If you want to get lean, don't drink too many of your calories and lay off those bars! Due to the thermic effect, whole food gets you leaner. Use supplements for convenience, not as the primary source of your calories. Chapter 15 in my e-book, Burn The Fat, Feed The Muscle, explains in much greater detail what the supplement companies hope you never find out: www.burnthefat.com


To read the rest of Part 2 go to:

www.bodybuildingforyou.com/articles-
su
bmit/tom-venuto/weight-loss-tips-triR>cks-2.htm




"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


 Pounds lost: 1.6 
 
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Why Weight Loss Requires Strength Training - Part 1 & 2

Did you know that strength training is crucial for successfully losing weight and keeping it off? I'm talking about weight-bearing exercise. It doesn't have to be a huge, hulking workout where you're trying to look like Arnold Schwarzenegger in his prime, it just has to be some basic strength training.

Why is strength training important for losing weight? Strength training is important because many people try to starve themselves into weight loss. They think it's all about controlling calories. Unfortunately, a lot of dieticians and nutritionists don't really understand strength training, and they also think that it's just about calories: Calories in, and calories out. You consume extra calories, you'll gain body fat. If you have a calorie deficit, you're going to lose weight.

While this may be true, this approach is only part of the picture. Sure, you need a calorie deficit to lose weight, but how does your body actually use calories?

It's your lean body mass - that muscle mass underneath your body fat - that burns calories 24/7, allowing you to actually eat more calories without gaining weight.

Let's say you happen to be quite obese and you have a high percentage of body fat. I used to be in that situation; I know what it feels like. Underneath that body fat you actually have a very strong skeleton and strong muscles. Your body has built up those muscles in order to carry all of that extra body fat when you move your body. Just the very act of standing up, walking across a parking lot, going up a flight of stairs or lifting your arms requires more effort when you're overweight, especially if you're obese. So the heavier you are, the stronger your muscles have to be just to allow you to do basic, everyday things.

Now this can actually work to your advantage - if you manage to keep all of that muscle mass and bone density in place while you are losing body fat, then you can maintain the high metabolism that's associated with that lean body mass even while you are dropping body fat. But if you starve yourself, you're going to lose all the muscle resources you already have. It's a mistake a lot of people make. They try to lose body fat by starving themselves, and as the body fat vanishes from their body, their muscle mass also disappears. Why would the body get rid of muscle mass? Because, frankly, it doesn't need it.

Your body adapts to the need. You see, the body is an adaptive system. It will adapt to whatever loads you place on it. So if you are a heavier person and you're carrying around body fat, then your body will adapt by creating stronger muscles to lift your body. It's almost like doing a leg press every time you get up out of the chair. If you weigh 300 lbs., you're doing a 300 lb. leg press, you see? Now if you were to drop 150 lbs. of body fat, and end up at 150 lbs., your body wouldn't need the same amount of leg muscle to lift you. It would eliminate those leg muscles through catabolic action.

While it is eliminating this muscle mass, your metabolism begins to slow. Remember, it's the lean body mass that's burning calories day in and day out, even when you're doing nothing. If you reduce that muscle mass by allowing it to go away (by not challenging your muscles), then your metabolism is going to slow. A lot of people end up at a place where they've lost the body fat and they're lighter, but it's suddenly so much easier to put on body fat. They don't have the muscle mass they once did, they're not automatically burning calories, and if they overeat just a little bit, they'll start packing on the body fat again.


Strength Training Exercise

Strength train while losing weight. The solution to all of this - the strategy I want to focus on here - is to engage in strength training while you are losing body fat. If you do this, then you will be able to maintain the muscle mass that you already have underneath your body fat while you are in the process of losing the fat. This will leave you with a greater proportion of lean body mass to body fat, meaning that you will be slimmer, yet you'll have the muscles that you had when you were overweight.

If you get rid of enough body fat in this way, then those muscles may begin to show - if you're a man. If you're a woman, don't worry. You're never going to bulk up. A lot of women are mistakenly afraid of strength training. They think that if they pump a few weights they're going to turn into Lou Ferrigno overnight. They think they're going to have this competition muscle-bound body from lifting a couple of weights. Believe me, that is not the case at all. Most bodybuilding women have trained for years, even decades, just to produce that kind of muscle mass. Women are not built to puts on lots of muscle mass, so don't be afraid that you'll bulk up. Women who are afraid of exercising because they think it's going to make them look bigger have it all wrong.

Women need strength training, too. Let's take a moment to cover that myth here. Let's say you're a woman and you have more body fat than you want. You're trying to decide, "Should I engage in strength training as part of my weight loss program?" Some women say, "No, because I'll bulk up and it'll make me look fatter." That's a complete myth; it's totally false.

When you have a high percentage of body fat, that body fat is stored not only in the tissues that are obvious - such as your hips and your midsection, your arms and legs and so on - it's also stored intramuscularly, which means it's stored within the muscles of your body. It's sort of like the marbling of beef from a cow. If you slice a muscle from a cow, there's some fat inside the muscle... that is the same kind of fat that's in our muscles when we have a high percentage of body fat.

That fat takes up a lot of space in the muscle, so it actually makes the muscle look bigger, because there's fat inside. When you start losing body fat, even if you're engaged in strength training, that intramuscular fat will begin to vanish. So even if your muscle mass begins to grow - which, again, is very difficult for women to accomplish - your overall muscle size is probably going to be smaller when you're at a lower percentage of body fat. The net change in your muscle size is going to be almost nothing, unless you really start to do strength training on a regular basis for a period of a year or two, and then you might actually begin to put on a little bit more muscle.

Don't lose the muscle you've already built. So with that crazy myth covered, let's get back to the main point, which is that engaging in strength training will conserve the muscle mass you have now. Now here's why this is so important: It's very easy for your body to shed useless muscle. So if you're not using a muscle, your body will get rid of it over a few months. It's gone. But to gain that muscle back - now that takes some effort! That could take months or years of strength training.

It is much harder for your body to engage in anabolic reactions (to build muscle mass) than it is for your body to catabolize and get rid of muscles. So, if you decide you're going to starve yourself while you lose weight and get down to the minimum weight possible, and afterwards you engage in strength training, then you're going to find that it's a much more difficult process to gain lean body mass than it was to slim away what you had to begin with. Building lean body mass is a huge challenge.


Weight Loss

It's also important to note that when people talk about weight loss, they throw that term around without really understanding what it means. Everybody says "I want to lose weight" but they don't really mean that. They mean they want to lose body fat; they don't want to just lose weight. A limb amputation will cause you to lose weight, but that's not what people have in mind! People want to lose body fat. So be careful what you wish for - and don't use that bathroom scale as a measure of your progress. There are a number of reasons why.

One is if you just starve yourself and you start losing lean body mass, then that counts as weight loss. But you've done yourself no good whatsoever, because now you've actually lowered your metabolism. The scale says, "Hey! You lost another three pounds!" But it could be 2 lbs. of fat and 1 lb. of muscle, and that's not a good situation to be in. You want to lose maybe 2.9 lbs. of fat and 0.1 lbs. of muscle, or maybe 3 lbs. of fat and no muscle. But to do that, you've got to challenge your muscular system through some weight bearing exercise.

Don't forget the glycogen fuel stored in your body. The other thing to keep in mind when you're using the bathroom scale is that when you first start limiting your calories, your body is going to start burning through its glycogen stores. Glycogen is basically a fuel stored in your body. It stores sugars together with water and locks them up in the tissues and organs of your body like an energy battery, ready for you to use at a future time.

There's water locked in with those calories. That water weighs a lot. So when you start restricting your calories, the first thing your body burns is this extra storage of energy, this extra glycogen. And the glycogen causes you, as it's burned, to shed water. You might look at the scale and think, gee, I lost 5 lbs., but you really lost no body fat whatsoever. It was just water, because your body released glycogen. What usually happens to people when their glycogen store has reached zero is they get really hungry, they think they're in a starvation panic, and then they overeat. Their glycogen stores fill right back up, they gain the 5 lbs. back, and usually they over ate to such an extent that they store another half a pound of body fat or so. Now they're half a pound heavier than when they began and they lost no body fat whatsoever. It was just a game of glycogen and water storage they saw reflected on the bathroom scale.


To read the rest of the article go to:

www.bodybuildingforyou.com/articles-
su
bmit/mike-adams/weight-loss-strengthR>-training-1.htm



Don't forget to read part 2:

www.bodybuildingforyou.com/articles-
su
bmit/mike-adams/weight-loss-strengthR>-training-2.htm




Edited by: CCSHERE at: 3/29/2008 (03:08)
"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


 Pounds lost: 1.6 
 
0
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How To Repair Metabolic Damage & Increase Metabolism

Author: Tom Venuto

If you've lost weight too rapidly or if you've followed a very low calorie "starvation diet" in the past, then you may have damaged your metabolism. Once this occurs, it can become extremely difficult to achieve any further loss of body fat at all. If you've ever experienced a "weight loss plateau" where the scale won't budge, even when it seems like you're working hard and doing everything right, then you know exactly what I'm talking about. The good news is, metabolic damage can be "repaired." All it takes is the right combination of metabolism-stimulating exercise and metabolism-stimulating nutrition (NOT just a "diet"), all done consistently over time.

The big irony is that most of the diet programs that claim to help you get rid of excess weight, only end up making it harder for you in the long run because they use harsh metabolism-decreasing diets and not enough exercise (almost never any weight training).


Ways to Increase Metabolism

It may take a little longer if you've been a "diet dummy" and you've really messed things up with severe starvation dieting, (especially if you've lost a lot of lean body mass), but it's never hopeless. Anyone can increase their metabolism.

Most people get an almost immediate boost in metabolic rate when they make a few important changes to their eating and exercise routines. However, the results are not going to be "overnight." Give it a little time...

Within 3 weeks your metabolism will already be more efficient. Within 6-8 weeks, it's burning hot. Give me 12 weeks of consistent diligent effort, sticking with all the metabolism boosting strategies I teach, and your metabolism will become like a turbo charged engine, and I'm not exaggerating when I say that.

What's most important for upping your metabolism is CONSISTENCY in applying the nutrition and training principles every single day.

That includes:

* Meal frequency: eat 5-6 small meals per day
* Meal timing: eat approximately every 3 hours, with a substantial breakfast and a substantial post workout meal.
* Sufficient Caloric Intake: maintain a small calorie deficit and avoid starvation-level diets (suggested safe levels for fat loss: 2100-2500 calories per day for men, 1400-1800 calories per day for women; adjust as needed)
* Food choices: Select natural, unprocessed foods with high thermic effect (lean proteins like chicken, turkey, egg whites and fish are highly thermic, as are all green vegetables, salad vegetables and other fibrous carbs)
* Cardio training: Push up the intensity a bit if you really want to get a metabolic boost. Walking and low intensity cardio is fine, but higher intensity is more metabolism-stimulating
* Weight training: The basic exercises that include the largest muscle groups or even call into play the entire body as a unit (squats, split squats, deadlifts, stiff legged deadlifts, overhead presses, rows and full body core exercises) will have a much greater metabolism-stimulating effect than isolation exercises (concentration curls, crunches, calf raises, etc)


Weight Training & Metabolism

The weight training is extremely important in cases of "metabolic damage" because this is the stimulus to keep the muscle you have and begin rebuilding new muscle tissue, which is the engine that drives your metabolic rate.

The men don't usually have a problem with the weight training, but I still hear women say they don't want to lift weights as part of their fat loss programs. Well, people who wont lift weights can expect a very, very long metabolism "repair process" if they achieve it at all.

Consistency is the key.

Nothing will undermine the "re-building" of your metabolism like inconsistency. If you stop and start, or skip meals and workouts often, you will not even get off the ground.

After your metabolism is back up where it should be, it takes continued "stoking" of the metabolic furnace to keep it there. Once you get your metabolic engine running, you've got to keep feeding it fuel or the fire will die down.

Picture an old fashioned wood burning stove...


To read the rest of the article go to:

www.bodybuildingforyou.com/articles-
su
bmit/tom-venuto/repair-metabolic-damR>age.html




"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


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CCSHERE's Photo CCSHERE Posts: 11,067
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Article:
"Carb Cycling:The Smart Alternative To Low Carb Diets"

Dr. Roman Malkov, the man who created "The Carb Cycling Diet" has a book titled the same that can be found at Amazon or Barnes & Noble.


www.bodybuildingforyou.com/articles-
su
bmit/roman-malkov/carbohydrate-cycliR>ng-low-carb-diet.html




He also has a website:

www.cyclingdiet.com/


If anyone lives in New York he is in the Tribeca area and does consultations:

http://www.1-888-nutrigen.com/


Please leave a review if you've had a consultation with Dr. Malkov. Thanks!



Edited by: CCSHERE at: 4/11/2008 (18:27)
"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


 Pounds lost: 1.6 
 
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CCSHERE's Photo CCSHERE Posts: 11,067
3/28/08 5:44 A

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Article "Carb Cycling Diet For Fat Loss"

Carbohydrate Cycling for Improved Weight Loss
Copyright Steven Walters

There are ways to manipulate your nutrient intake to maximize fat loss. One of these I like to call carbohydrate cycling. This is a secret that bodybuilders have been using for years to drop every bit of fat from their bodies and get a hard ripped physique. You don't need to be a bodybuilder though, this secret will work just as well for the average person.

This is a short term diet strategy that consists of three principles:

1. Cut way back on fat intake
2. Limit carbohydrate consumption
3. Increase protein consumption
Cutting back on fats is obvious. Get rid of butter, oils and fried foods from your diet. Remove any skin or visible fats from meats. Pretty simple.

In addition to dropping fats from your diet you will want to limit carbohydrates which will suppress the release of insulin. One of the effects of insulin is to increase the uptake and storage of dietary fat. By limiting carbohydrates you choke off the supply of insulin, thus increasing fat loss.

Carb Cycling Diet
The addition of extra protein in your diet is to help spare your existing muscle. One of the downsides to limiting carbohydrate intake is that after
about 3-5 days your body will enter a state of ketosis. This happens when the muscles no longer have a source of glycogen (stored carbohydrates) to burn as fuel. The body will then look for an alternate source of energy and if there is not sufficient protein available your body will start using muscle tissue for fuel.

Here is my 7 step guide to manipulating carbohydrates to promote maximum fat loss while maintaining your existing muscle mass. This guide assumes you are eating six meals a day already and drinking lots of water (64oz a day or more if possible). It also assumes you are exercising daily.

#1 Think low carbs, not high fat! Forget about diets that have you striving
for zero carbohydrates while still eating platefuls of high fat foods like whole eggs, fatty beef and cheese. The winning strategy is to limit carbohydrates AND fat while making lean protein your key ingredient to stave off muscle loss.

#2 Double your fun. Take the number of carbohydrates you would normally eat and divide by two. A normal 200 pound male will usually eat about 500 grams of carbohydrates daily. Follow the one half usual carbs per day (250g) for one day. Next, slash that reduced total in half once more (125g) and stick with that lowered carbohydrate intake for two more days. Spread your carbohydrate intake evenly over the day.

#3 Eat your carbohydrates before and after exercise. During days 4 and 5 you will keep your carbohydrate intake at the reduced levels (125g), but eat
carbohydrates only before and after you exercise. Split your carbohydrate
intake evenly (62.5g before and 62.5g after exercise). This will help to spare your muscles while depleting carbohydrates in the body and kicking the insulin mechanism into high gear.

#4 Slice carbs to the bone. Now that you have depleted your muscles of glycogen you can really push the envelope for two days. This is the hardest part of the seven step plan as your glycogen levels will be so low you will have very little energy. cut your carbohydrates back to 75 grams for the next two days. Try to eat the majority of your carbs before exercise to give you the energy you need. For the rest of the day the onlhy carbohydrates you will get should come from vegetables.

#5 Switch it up for one glorious day. When youare on a low carbohydrate diet your body will adapt which will slow your metabolism and your rate of calories burned. You can trick your body by switching things up for one day and keep your metabolism and fat burning in high gear. Increase your carbohydrate intake to 80% of normal (this is 400 grams for the referenced 200 pound male). This increase will fool your body and keep your metabolism high while also providing you with much needed energy at this point.

#6 Don't forget to increase protein. During your reduced carbohydrates you will need additional protein to keep your body from using your muscles as fuel. Follow the schedule below for protein intake to avoid this problem.


For the rest of the article go to:


www.bodybuildingforyou.com/articles-
su
bmit/steven-walters/carb-cycling-dieR>t-fat-loss.html








Edited by: CCSHERE at: 5/9/2008 (10:54)
"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


 Pounds lost: 1.6 
 
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Lift Weights to Lose Fat

Author: Tom Venuto
Publisher: Fitness Renaissance

Most people believe that if your goal is fat loss, you should start with aerobic workouts and lose the body fat first before adding weight training. That is a big mistake and here's why: Obviously, weight training is the chief element in developing strength and muscle mass. What few people realize is that weight training can also increase fat loss dramatically, so by skipping the strength training in favor of aerobic-only training, you are not increasing your fat loss - you are slowing it down!

Weight training is anaerobic and therefore burns primarily carbohydrates (sugar) during the workout. Cardiovascular exercises such as jogging, cycling, step classes, or stairclimbing are aerobic and therefore burn primarily fat during the workout. So it seems logical to focus on aerobic training for fat loss. What you're missing if you skip the weight training is the benefits that accrue after the workouts.

Something interesting happens "beneath the surface" when you lift weights. Intense, progressive weight training increases your lean body mass - aerobic training does not. Excessive aerobics combined with low calorie dieting or aerobic training without weight lifting can even cause muscle loss. If you lose lean body mass, your metabolism slows down, and this makes it easier to gain fat and harder to lose it. If you increase your lean body mass, you increase your basal metabolic rate, and fat loss becomes easier. Best of all, you increase metabolism and fat burning even when you're not working out...

Weight training provides an additional short term increase in metabolic rate after the workout, called "excess post exercise oxygen consumption" or EPOC for short. It's a myth that "all exercise" keeps you burning calories for hours after the workout. Only high intensity exercise increases post workout energy expenditure substantially and weight training has the greatest effect of all. (High intensity cardio also has a high EPOC, but thats the subect of another article). This explains why bodybuilders, who train with weights religiously and have extremely high muscle to fat ratios, can stay lean year round without doing much aerobic work.

Losing body fat as quickly and efficiently as possible requires a three-pronged approach: (1) balanced nutrition from natural foods, (2) aerobic training, and (3) weight training. All three ingredients are essential. If you neglect any one of these components, it will compromise your results because you lose the "synergy" created from this combination.

In "The Seven Habits of Highly Effective People"Author Steven Covey wrote, "Synergy means that 1 + 1 may equal 8, 16, or even 1600. Synergy is everywhere in nature. If you plant two plants close together the roots commingle and improve the quality of the soil so that both plants will grow better than if they were separated. If you put two pieces of wood together they will hold much more than the total of the weight held by each separately. The whole is greater than the sum of its parts."

When you include weights, cardio and balanced nutrition in your fat loss regimen, the effects of the three parts brought together are not linear, they are exponential. Each part complements the others and multiplies your results. You develop an efficient metabolism and a lean, muscular body that could not be achieved with one or even two of the components in isolation.

The best you can hope for from diet and aerobics alone is to become a "skinny fat person." You may lose weight from diet and aerobics, but much of it will be muscle, your fat to muscle ratio will plummet and you will take on a "soft" appearance. It's not uncommon for a woman 5 feet 4 inches tall to weigh 125 pounds and yet have 25-30% body fat. According to the Metropolitan Life height and weight tables, 125 pounds is ideal for a medium-framed 5' 4" female, but 25-30% body fat is extremely poor for anyone! Without the weight training, you will never optimize your muscle to fat ratio and you will always struggle to keep fat off permanently.


To read the rest of the article go to:

www.bodybuildingforyou.com/articles-
su
bmit/tom-venuto/lift-weights-lose-faR>t.htm




"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


 Pounds lost: 1.6 
 
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3/27/08 4:09 P

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Increase Metaboilsm

Quick Tips for Increased Muscle Tone, Faster Fat Burning, and Energy Levels Like a 9 year Old!

by Jesse Cannone CFT, CPRS, CSPN

So many people are talking about how slow their metabolism is and why they need to start taking the latest diet supplement scam yet they don't even understand how the human metabolism works. So before I even go into how to speed yours up, I want to first go over some of the basics.

What is metabolism?

Although there are many scientific ways for me explain it, and I could make it seem really confusing like most of the so-called experts do, but I won't. I'm going to give you my extremely simple and easy to understand definition...

Metabolism is the rate at which your body burns calories to sustain life I should also note that your body, yes yours, burns calories 24 hours a day, everyday, regardless of whether or not you workout. Remember that your body needs energy all the time, even while you're asleep and that is why skipping meals is the absolute worst thing you can do if your goal is to lose weight (body fat).

Before we go any further let's talk about what affects metabolism...

What affects metabolism?

What do you think has the biggest impact on your metabolism? Activity levels? Your Thyroid? Age?

WRONG! WRONG! and WRONG! Activity levels, Thyroid function, and age do affect metabolism but not nearly as much as...

any idea? It's muscle tissue! The more muscle you have the more calories you burn regardless of how active you are, how old you are, etc. It's live tissue and it's there working for you and burning calories 24 hours a day, each and every day!

Here's a list of some of the factors affecting metabolism in order of greatest impact to least:

* muscle tissue (you already know why this is on the top of the list)
* meal frequency (the longer you go between meals the more your metabolism slows down to conserve
energy)
* activity level (important but doesn't make any difference if you don't match your eating to your expenditure)
* food choices (ex. low-fat diets tend to result in poor hormone production which leads to a slower metabolism)
* hydration (over 70% of bodily functions take place in water - not enough water causes all your systems to slow down and unnecessary stress)
* genetics (some people have higher metabolisms than others - you can't change genetics but you can still win the battle!)
* hormone production and function (think you have a slow thyroid? it's not likely - before you go blame it on the thyroid first stabilize your blood sugar and throw in some progressive exercise 2-3 times each week)
* stress (stress also can slow metabolism by placing extra stress and strain on numerous systems. plus,
many people tend to overeat when "stressed
out"


Why does metabolism slow down?

How many times have you heard someone say, "as soon as you hit 30 your metabolism slows down"? Maybe you've said it. I know I hear it all the time and I got tired of hearing it so I did a little research and found that the metabolism does NOT slow down significantly due to aging but DOES due to a lack of muscle. And, you don't lose muscle quickly due to aging either but due to a decrease or lack of physical stress.

So, the major cause of a slowing metabolism is three fold...

1. You lose muscle due to the lack of physical stress
2. your body cannibalizes muscle when it needs energy but you won't supply any because you are "dieting" and skipping meals
3. Your activity levels tend to decrease as you get older

So now that we know the problem... what's the solution? Address those 3 issues! I've found through years of experience helping hundreds of people, that increasing your metabolism and getting rid of that excess body fat can often times be quite easy! Yet you'll hear of all these experts telling you how hard it is and why you need to buy their new diet program, supplement, or fitness contraption.

It's not that hard, it doesn't have to be confusing, and you don't need any of that crap! All you need is an understanding of how your
body works and the willingness to make some small changes.

Here's my basic formula for jump starting your metabolism:

Step 1 - Stop the storage of new fat

It doesn't make any sense to start an exercise program if you just end up adding new fat later that day. This is a problem that is very common among people who start an exercise in an attempt to lose weight.

See the problem is this...

We don't get fat due to a lack of exercise - we get fat because we supply the body with more calories than it needs at a given time. So the solution has nothing to do with exercise - it's all about your eating! And I'm not saying you have to eat low-fat, super clean and healthy diet consisting of salad and tofu only. You can still eat the foods you like IF you can give the body just the amount it needs.

The key is to give the body the energy it needs, but just that amount and not a bunch extra because extra is extra is extra, it doesn't matter what it's from. Salad can be stored as fat, celery can be stored as fat - if it results in extra it can be stored as fat. I should also note that not all extra energy is stored in the fat cells and I will touch on that later.

So forget about trying to burn off any fat unless you can first stop storing new fat! Again, you do that by matching your eating to your activity level. This means small, balanced meals or snacks every 2-3 hours and the amount of calories in each feeding should depend on how active you are at that time of day.

Step 2 - Attack the existing fat

This requires a combination approach consisting of stable blood sugar/energy levels, and progressive cardiovascular/aerobic exercise and strength training.

We already talked about how important stable blood sugar and energy levels are and how to match your eating to your activity level so now I'd like to cover the exercise part of the equation.

In order for the exercise to even be worth your time you must be sure it's progressive. Just because you run on the treadmill for 30 minutes three times a week, that doesn't mean your body has to burn off that unwanted body fat! You have to force the body to make changes and improvements and the ONLY way to do that is to consistently provide a stimulus or stress that is greater than what the body is used to.

Here are some general guidelines on how you can make your exercise progressive and productive...


To read the rest of the article go to:


www.bodybuildingforyou.com/articles-
su
bmit/jesse-cannone/increase-metaboliR>sm.htm




"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


 Pounds lost: 1.6 
 
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CCSHERE's Photo CCSHERE Posts: 11,067
3/27/08 3:21 P

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Habits Not Diets - Weight Loss From Good Diet Habits

By Tom Venuto, GHF's Fat Loss Expert

With swimsuit weather right around the corner, many of us are once again faced with the daunting task of shedding the layers of flab we have accumulated over a long winter of eating and drinking. Of course this comes as no surprise because removing our winter coats has become a ritual for us every spring. This year, instead of wondering how can I get rid of this belly in time for the beach, why not ask yourself a totally different question: How can I lose this excess baggage permanently so I don't have to keep taking it off every year?

If you are having a difficult time keeping fat off permanently, it is probably because you foster the entirely wrong attitude towards nutrition. For most of us, our idea of a summer shape-up program consists of jumping on the latest diet bandwagon, which we inevitably end up falling off of when the summer is over. Losing weight is easy; the hard part is keeping it off. Instead of looking for quick fixes, we need to focus on developing better eating and exercise habits that we can maintain for the long haul. Instead of going on and off diets, we need to completely change our approach and make exercise and good nutrition our way of life. Small changes in our daily habits, over time, can produce quantum changes in your body and your health.

The first habit you must develop is to keep track of your daily caloric intake. Calories do count! Human physiology dictates that losing fat is a simple matter of consuming fewer calories than you burn up. Too much of anything gets stored as fat. However, it is not necessary to starve yourself. In fact, you can actually eat more and still become leaner by eating small meals more frequently. Five small meals, each eaten three hours apart, will speed up your metabolic rate, allow your body to absorb and utilize more nutrients, stabilize blood sugar and insulin levels, and increase your energy levels. Most importantly, small frequent meals will decrease fat storage by controlling your portion size and never giving your body more calories than it can utilize in one sitting.

The trick is to decrease your calories slightly below your maintenance level but not to cut them too far. Women can usually eat as many as 1400-1800 calories per day and men 2200-2600 per day and still lose bodyfat. Most diets are based on severe calorie restriction, often dipping well below 1000 calories per day. This approach may work initially, but it will never work in the long run. Many people believe that they can just skip meals or starve the fat off by hardly eating anything at all, but it's not that simple. Your body is an extremely efficient fat storing machine during times of famine or deprivation. The direct and unavoidable consequence of very low calorie diet is a reduction in lean body mass and a decrease in metabolic rate. When this occurs, your progress will grind to a screeching halt. Once this dreaded plateau strikes, most frustrated and discouraged dieters end up falling off the wagon and gaining all the weight back.

The next habit is to divide your calories into the correct portions of protein, carbohydrates and fats. Each meal should contain approximately 30% of the calories from lean proteins and 55% from natural complex carbohydrates. The remaining 15% will come from fat. For high energy levels, your best sources of carbs include 100% whole grain cereals and breads, potatoes, yams, brown rice, oatmeal, beans, legumes, vegetables and fruits. Great sources of protein for muscle development include egg whites, lowfat dairy products, chicken, turkey, fish and lean cuts of red meat. Fats should be kept to a minimum, but cutting all the fat out is not necessary. Essential fatty acids are just as important as amino acids, vitamins and minerals. Your diet must contain a wide variety of natural, unrefined foods. The less processed your food choices are, the better; eating foods in their natural state the way they came out of the ground is ideal.

Plan on losing weight slowly. Everyone wants fast results, but you can't undo a lifetime of inactivity and poor nutrition overnight. If you lose weight at a rate of 1-2 lbs. per week you will be more likely to keep it off permanently. Many diet programs promise rapid weight loss. High protein, low-carbohydrate diets for example, can take off pounds very quickly, but much of the weight loss consists of water and muscle. Instead of worshipping the almighty scale, measure your progress in terms of body composition. Use your bodyfat percentage as the ultimate yardstick of your success. This will help you distinguish between fat weight and muscle weight. If does you no good to lose 5-6 lbs. per week if it is mostly muscle!


To read the rest of the article go to:

www.bodybuildingforyou.com/articles-
su
bmit/ghf/habits-not-diets.htm




"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


 Pounds lost: 1.6 
 
0
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CCSHERE's Photo CCSHERE Posts: 11,067
3/27/08 3:11 P

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Stabilizing Training for Low Back Pain; Creatine, Resistance Training, and Vegetarians
By Mark Verstegen

A study of 47 men and women who had low back pain showed that the subjects responded better to a stabilizing training (ST) program than to manual therapy (MT). ST was defined as weekly supervised training to activate and control deep abdominal and lumbar (lower back) muscles, in addition to performing the exercises at home while maintaining a training diary. The manual therapy group completed a combination of stretching, traction, and movement exercises. The patients were assessed before the exercise routines began, immediately after they had been completed, and during three- and 12-month follow-up exams..

The authors concluded that the stabilizing—or core—training had significant improvements in pain, overall health, and disability when compared to the group that received manual therapy. Also, the manual therapy group reported that they required more follow-up treatment than the stabilization during the year following the trials.

One weakness of the study was a relatively small number of participants, compromised even more by five who dropped out. Also, most of the patients had responded poorly to previous manual therapy treatment sessions. Nevertheless, the study indicates the potential value of core training for lower back pain. The study was conducted in Sweden and published in Manual Therapy.

There are other topics in this article located at:

www.bodyforlife.com/exercise/trainin
gT
ips.asp?cmsId=575




Here is where you can get the entire study in a pdf file:

pointcarre.vub.ac.be/CMS/Members/khe
ns
/artikels/wervelkolom/lumbaal/subacuR>te%20and%20chronic%20low-back%20pain
/S
tabilizing%20training%20compared
%20wit
h%20manual%20treatment%20in%
20sub-acut
e%20and%20chronic%20low-
back%20pain.pdf/file_view




"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


 Pounds lost: 1.6 
 
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ARTISTSBRUSH's Photo ARTISTSBRUSH Posts: 362
3/27/08 1:48 P

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Unbelievable articles CC! I was reading one of them, saying that doing tons of crunches will just give you a thicker waist, and that it suggested stabilizing training instead. What is that? will tons of crunches actually thicken my waist? Don't I have to have a waist first before it can be thickened?!? I also need my core to be stronger, which is why I'm doing crunches... I'm a little confused.

What would you do if you knew that you could not fail?

Only you can light your candle!
CCSHERE's Photo CCSHERE Posts: 11,067
3/24/08 2:54 A

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NUTRITION
Fat: How Much Is Really Important?

By Sabine Weber Morris

Is fat really a four-letter word? Fat is probably the most underrated nutrient. Like all nutrients, fat is an absolute essential component of the body and in the diet.

All nutrients play a crucial role in the maintenance, growth, and wellness of the entire body. Just one missing nutrient can cause serious problems in a person's health. It may be prominent and easily detected like iron-deficiency anemia in a person who has a diet deficient in iron; or it may be subtle and happen over decades like years of a diet deficient in calcium and the development of osteoporosis.

A deficiency of essential fats has an effect similar to a deficiency of the mineral calcium—over time the body breaks down. The big questions are how much is needed, what fats are essential, what will happen on fat-deficient diets, and what types of fats are the best?

OUR BODIES NEED FAT TO FUNCTION
The basic functions of fat are to maintain skin and hair; store and transport fat-soluble vitamins A, D, E, and K; protect cell walls; aid in the proper development of brain and eyes; and protect the organs.

Fats are also a source of stored energy, used during light activity like reading or endurance events like biking and running. They help to control diabetes and blood sugar. Having small amounts of fats with each meal will delay the rate that carbohydrates turn to blood sugar, which helps prevent high and low blood sugar reactions.

Fat also aids in satiety. We are more satisfied, feel fuller, and are less hungry when we add small amounts of fat to meals. Fat-free diets are never mentally or physically satisfying to the body because we are depriving it of what it needs, and believe it or not—the body needs fat!

HOW MUCH FAT DO WE NEED?
The amount of fat needed depends on the weight and caloric expenditure of a person. Fat should be at least 20-30% of a person's energy (calorie) consumption. It is not recommended to go below 20% of total calories or 40 grams of fat per day except in certain medical conditions where a restricted fat diet is indicated.

A person trying to restrict calories to lose weight usually restricts fat calories. It's true, fats do provide a significant source of calories and by using less fat weight loss can more easily be achieved. For example, 2 teaspoons of butter at breakfast; 2 tablespoons of mayonnaise, 1 bag of potato chips and 2 cookies at lunch; plus 2 more teaspoons of butter, 2 tablespoons of salad dressing and 2 cups of whole milk at dinner provide about 70 grams of fat and 630 calories from fat. Just cutting out one-half of this fat would reduce intake by 315 calories day and possibly take off 2 1/2 to 3 pounds of weight per month.

Cutting out fat alone does not always work because people will often increase sugar and processed carbohydrates from fat-free foods. To achieve effective weight loss it is important to balance nutrients. Calories in should be less than calories out. If a person needing 2,200 calories a day eats an average of 2,400 calories a day—they will gain 20 pounds in one year! It doesnít matter if the extra calories come from sugar or fat—if you donít use it for energy it will be stored as fat in the body. It is important to reduce excessive fat and sugar and INCREASE ACTIVITY in any weight management program.

LIKE A CAR NEEDS THE RIGHT KIND OF OIL TO RUN SO DOES OUR BODY
There are some fats that are healthy and there are others that are not so healthy. Fats are classified under different terms, unsaturated and saturated or Omega-3 and Omega-6. So what types of fats should we look for in our diet?

Unsaturated vs. Saturated vs. Trans Fats In Relation To Heart Disease

* Unsaturated Fats: These fats help lower your blood cholesterol when used in place of saturated fats. How do you identify them? They are often found in liquid oils of vegetable origin. There are two types: monounsaturated and polyunsaturated. Canola, olive, peanut, and avocado supply monounsaturated oil. Safflower, sesame and sunflower seeds, corn, soybeans, as well as many nuts and seeds and their oils, provide polyunsaturated oil. For example, the Mediterranean-style diet is high in fat, but it's high in monounsaturated fats from olive oil, nuts and seeds, so the incidence of heart disease is lower.

* Saturated Fats: These fats are the major dietary culprits that raise total blood cholesterol and LDL cholesterol. How do you identify them? They are usually solid at room temperature. The main sources are from animal products like beef, beef fat, veal, lamb, pork, lard, poultry fat, butter, cream, milk, cheeses, and other dairy products made from whole milk. Saturated fats from plants are coconut, palm, palm kernel oils, and cocoa butter. These tropical oils are often found in commercial cakes, cookies, crackers, and snack foods.

* Hydrogenated Fats: Recent studies suggest that these fats also raise total cholesterol and LDL cholesterol. During food processing, foods undergo a chemical process called hydrogenation. This process changes liquid oil, naturally high in unsaturated fats, to a more solid and saturated form. The greater the degree of hydrogenation, the more saturated the fat becomes. Margarine, shortening, and convenience foods provide hydrogenated fats.

* Trans Fatty Acids: Trans fatty acids tend to raise blood cholesterol, raise LDL cholesterol, and decrease HDL cholesterol. These changes increase the risk of heart disease! Trans fatty acids occur naturally in grazing animals. Humans eat them in meat and dairy products. The majority of trans fats are formed during the hydrogenation process.

* Omega-3 vs. Omega-6 Fatty Acids: The two essential fatty acids (essential meaning we must take them in through the diet) are Alpha Linolenic Acid (omega-3 fatty acid) and Linoleic Acid (omega-6 fatty acid). They can easily be added to the diet from a variety of plant foods that include nuts, seeds, soybeans, and flaxseed. Oils from fish are also high in Omega-3 fats.

Current research suggests that Omega-3 fats may help to reduce blood clotting, prevent an irregular heartbeat, and lower blood pressure. Omega-3 and Omega-6 fats are recommended for use in place of saturated fats to help reduce cardiovascular disease, prevent certain cancers, strengthen the immune system, and help control inflammatory diseases like rheumatoid arthritis, inflammatory bowel disease, allergies, and other skin conditions. Saturated fats have an inflammatory effect on the body and may even worsen certain diseases.

HOW TO INCORPORATE HEALTHY FATS INTO A MEAL PLAN
Try to eat the healthy fats three times a day. Add nuts or seeds, like almonds, sunflower, and flaxseeds, to your breakfast cereal. As a snack, eat an apple with peanut butter, especially natural peanut butter (made only from nuts with a little salt added).

On a sandwich, try avocado in place of mayonnaise. Make salad dressing from olive or flaxseed oil. For snacking, always keep olives, nuts, and seeds in the house. Put together a healthy trail mix and use it in salads. Try to replace some high-fat meat dishes with tofu—for recipes check out
www.soyfoods.com


Replace animal fats and hydrogenated fats with wonderful plant foods. The following servings provide 5 grams of unsaturated fat: 1 teaspoon olive, peanut, soybean, safflower, sunflower, or flaxseed oil; 2 teaspoons nuts or seeds; 2 teaspoons nut butter (peanut, almond, cashew); 5 large or 10 small olives; and 1/4 cup avocado. Your body will thank you!


For the rest of the article go to:

www.adksportsfitness.com/back_issues
/m
ay2001/articles/nutrition.html




Sabine Weber Morris, MS, RD, CDN, is a Registered Dietitian and Certified Nutritionist. She is the owner and operator of Adirondack Nutrition Consulting in Lake Placid.


"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

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High Intensity Interval Training

By Jeff Bayer
Fitness Specialist - Every Monday


So you've finally added enough muscle to your body, but you still seem to have that extra layer of "padding." You see it whenever you look in the mirror: the dreaded excess body fat that has accumulated as a result of a little too much food during your quest for muscle mass.

You are probably thinking that you will have to endure never-ending torture on the treadmill, bike or elliptical in order to destroy this extra layer and reveal your newly chiseled physique. Well, the good news is that you won't.


*What Is HIIT?*

HIIT (High Intensity Interval Training) is cardio performed at such an intense level that your body will spend the rest of the day expending energy to recover from the ass-kicking you gave it. This is commonly referred to as EPOC (excess post-exercise oxygen consumption) and it means that you consume a great deal more oxygen recovering from the exercise bout than you would have if you'd just done a steady-state workout.

This means that you will be burning up to nine times more fat while sitting on the couch later that night than you would have if you'd spent an hour on the treadmill at a moderate pace.

Obviously, I am talking about intense training. You will need to push yourself out of that comfort zone you have gotten used to and really challenge yourself. If you are willing to do this, however, I can guarantee that you will spend less than half the time you usually do on those machines and get much leaner in the process.


*The Benefits Of HIIT*

HIIT training has a number of benefits in addition to the reduction in training time. First of all, this type of training is far superior to steady-state exercises when it comes to increasing your VO2 max, which is the maximum amount of oxygen you can uptake during exercise. This means that you'll be in much better shape when it comes time to play a game of football with the guys.

Secondly, when you perform long-duration, moderate-intensity exercise, you can actually put yourself in a catabolic state in which you will start losing muscle mass. That's right: Some of that hard-earned muscle will start degrading itself in your quest to get lean.

The reason is that there are two types of muscle fibers in your body: fast twitch and slow twitch.

Slow twitch fibers are more compatible with endurance training (such as a steady-state one-hour run), whereas fast twitch fibers are more compatible with short, intense bouts of exercise (such as weightlifting or sprinting).

When we train in one of these modes, our muscle tissue has a tendency to take on the appropriate properties. As an illustration, imagine a marathon runner and a sprinter. The sprinter is composed of fast twitch muscles and carries a great deal more muscle mass, whereas the marathoner has a lot of thin, slow twitch muscle fibers so that his body is as light as possible to transport across those great distances.

This is going to the extreme to prove a point; however, you can see how much of a difference the type of training you do has on your body shape.

Check out these HIIT programs and find out how to integrate them into your regular training schedule...


Lastly, HIIT training, when combined with a slightly hypercaloric diet (above maintenance level), can actually be anabolic and help you to add muscle mass without adding very much body fat. This means that you can develop the muscle you want without having to bother with endless treadmill torture.

So now that I've convinced you that this is a better way, how do you go about doing it?


*The Specifics of HIIT*

There are a few different ways to do HIIT training.

You can either do all-out sprints -- during which you go above your VO2 max for a very short period of time -- coupled with adequate recovery periods or you can do sprints that are just below your VO2 max for a slightly longer period with an adequate recovery as well. The first option will really push your body and will elicit the greatest EPOC and VO2 max improvement. The second option will train your body to perform at a very high intensity for a slightly longer period of time while taking less time to recover.

For the first option, warm up at a comfortable intensity for 5 minutes. Then, give your maximum effort for 15 to 30 seconds, followed by a 2-minute recovery. You can walk during the recovery or you can just take it down to a very light jog, depending on your current level of fitness. More than likely, though, you will be going so hard that you will need to walk during the recovery. Perform between 6 and 10 of these intervals, and finish with a cooldown.

For the second option, do the same warm-up as in the first option, and then sprint at approximately 80% of your maximum intensity for 45 seconds to 1˝ minutes. Follow this with a 1- to 2-minute recovery period. You may find that your recovery periods are shorter since you aren't running quite as intensely as in the first option. Repeat this sequence for 5 to 8 intervals, and follow it with a cooldown.


*Working HIIT Into Your Training*

These types of workouts are very intense and should only be done 2 to 3 times a week. A great idea is to perform them on your "off" days from weightlifting; however, if you must do them on the same day, I strongly recommend performing them at a separate time so you can devote all your energy to each session.

As with your weight training, be sure to take in a post-workout drink (or quickly absorbed meal) to help replenish lost glycogen and repair the muscle tissues.

On a final note, I must enforce that this type of training is not for everyone. Since it is so high in intensity, many people find that they simply cannot work out at this level and end up bypassing their workout altogether. If this happens, you are much better off performing a more moderately paced endurance-type cardio workout.

However, try to challenge yourself with a few harder minutes interspersed throughout your workout. This will help increase your metabolism (although not as much as with HIIT), as well as your overall fitness level, which may help you to eventually include HIIT training as part of your workout.


*Maximize Your Workout*

Whether you have just packed new muscle onto your frame or are trying to gain muscle tissue with minimal fat, HIIT training is your best option. Not only will you spend much less time on the cardio machines, but you will not risk putting yourself into a catabolic state associated with muscle tissue loss. You will also increase many of the anabolic hormones in your body that are associated with building muscle.

So next time you step on the treadmill, crank your cardio up a notch. Trust me, you won't be sorry!

Resources:
http://edition.cnn.com
www.brianmac.demon.co.uk



"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


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How Fitness Theories Have Evolved
By Jeff Bayer
Fitness Specialist - Every Monday


Every day, new information is published regarding ways to improve your power, speed, agility, and body composition. Inherently, new training theories come with this new research; some are effective and others aren’t. In many cases, it isn’t the whole method that changes, but rather the theories behind the method. Here are a few theories that have undergone some modifications in the past few years.


Duration of cardio sessions -
Old: You must do at least 20 minutes of cardio to get into the fat-burning zone.

New: High intensity interval training (HIIT) sessions take 20 minutes or less and ramp up your metabolism more than any other form of cardio.

The reasoning behind this change is that the more you “damage” your tissues during training, the more energy you will need to expend to repair them -- much more than if you worked at a moderate pace. This means that with HIIT cardio, you can significantly raise your metabolism for hours afterward, which more than makes up for what you would have burned if you‘d worked out moderately past the “20-minute” fat-burning zone.


Amount of weight and reps in weight training -
Old: Performing a high number of repetitions with light weights is the best way to tone your body.

New: You will get better results by performing fewer repetitions with heavier weights.

There is no such thing as ”toning.” To get definition, you must lose body fat, which is related to diet and cardio more than anything else. By lifting heavy weights, you will keep your metabolism higher, as the heavy weights will stimulate the release of higher levels of testosterone and keep the muscle stimulus load high. By lifting maximally, you will also reduce your chances of losing muscle mass, which is fairly common among people who eat a hypocaloric diet (necessary for weight loss).


Eating habits to add muscle mass -
Old: The best way to put on muscle is to eat as much as you can, anytime you can.

New: You should only eat a few hundred calories more than the amount you require to maintain your current weight.

While the old practice helps to add muscle mass, it also adds a significant amount of body fat. No one likes the process of removing body fat, so it is preferable to just keep your weight gain under control from the beginning. Granted, you may not put on muscle mass as quickly as you would with a “gorge-fest” diet, but the weight you do put on will be lean muscle. The best process now is thought to consist in only eating a few hundred calories more than your weight-maintenance caloric requirements.


Cardio and muscle gain -
Old: You should never do cardio if you are trying to add muscle mass.

New: HIIT sessions can help you add muscle faster.


Will doing tons of crunches give you a six-pack?

While cardio can hinder your muscular gains if you are doing hours of it at a time, a few sessions of HIIT cardio a week will boost your metabolism, which will help you add muscle faster -- as long as you are still eating more calories than you are burning. Cardio is also great for keeping your heart healthy and getting your blood circulating. The latter allows nutrients to be distributed to your muscle tissues more efficiently, ensuring that they get the fuel they need to repair and grow stronger.


Six-pack development -
Old: Weighted ab crunches are the best way to get a six-pack.

New: Stabilizing training is your best bet.

While some people use weighted ab crunches to help define their six-packs, they may only make your abs thicker, thus increasing the size of your waist rather than helping you look leaner and more defined. The reason for this is that adding weight load causes hypertrophy -- a process of growth. When it comes to your abs, it’s not really growth you are looking for, but rather a leaner, more defined look. A better option is to use stability training, which calls into play every muscle fiber in your abs, thus helping you burn more calories and make you leaner.


Love-handle elimination -
Old: Tons of sit-ups will help reduce love handles.

New: Diet and cardio are the most important factors.

The only thing millions of sit-ups will do is bore you to death. To reduce love handles, you need to eat well, do cardio and use a few effective ab-training exercises. If you do them properly, you only really need to perform 2 or 3 sets of 2 or 3 different ab exercises of your choice. Concentrate on using proper form and really feeling the target muscles working hard.


Types of weight-training exercises -
Old: Isolated exercises are a great way to add muscle mass.

New: Compound exercises will give you better and faster results.

If growth is your main objective, isolated exercises aren’t the answer; they tend to target small muscle fibers and simply don’t stimulate your body enough to increase size. The growth hormone is released in direct proportion to how many muscle fibers you hit, so the more compound the movement, the more growth hormone you'll release. You are much better off using compound movements: You can perform fewer sets and spend less time in the gym, and still get better results.


Timing of meals and cardio for weight loss -
Old: Cardio on an empty stomach is great for fat loss.

New: You should never perform HIIT cardio on an empty stomach.

While some people still obey this principle, it can lead to a significant amount of muscle loss. Newer theories recommend only performing high intensity cardio sessions, even while dieting, since these will shock your body more. With steady state sessions, on the other hand, your body will eventually get used to the amount of cardio you perform and will stop responding. This is virtually a no-win situation because it means that you will have to keep doing more and more cardio in order to see results.

You should never perform HIIT sessions on an empty stomach because you need glucose as fuel. You won’t be able to train effectively if you haven’t consumed carbohydrates beforehand.


Training Trends -

No one can ever offer a method of training that will always be the “best” way. Each and every day, more research is done, advancing our understanding of the best ways to reach different goals. Your best approach to fitness is to stay informed on the newest methods and to evaluate which ones work best for you.

Remember that what works for one person will not necessarily work for another, so give each method a try and take note of your results. If you are seeing positive changes, keep doing what you are doing; if not, try something else until you get the results you want.



"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


 Pounds lost: 1.6 
 
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Top 10: Recovery Foods
By Sabrina Rogers
Fitness Specialist - Every other Sunday


If you work out seriously, whether it's running, weightlifting or any other intense sport, you have to make sure that you're giving your body the fuel and nutrients it needs to recover adequately from the effort.

After a workout, your body's stores of glycogen -- the carbohydrate that is stored in the muscles and liver -- are depleted. If you don't replenish them, your body won't recover properly and your performance will suffer during your next workout. This is particularly important for athletes who partake in intense training sessions or competitions. If you only workout a couple of times a week, you will likely restore your glycogen between sessions; however, athletes who train hard almost every day must really pay attention to what they eat immediately after they exercise.

That's where the concept of "recovery foods" comes in. The best way to replenish your glycogen stores is to consume carbohydrate-rich foods within the 30 minutes that follow your workout. Since your blood flow is increased and your muscle cells are more sensitive to insulin right after your workout, you'll get the best results if you consume recovery foods within this time frame.

Ideally, you should ingest approximately 3/4 of a gram of carbohydrates per pound of body weight -- about 135 grams of carbs for a 180-pound male -- within 30 minutes of your workout, and about the same amount or slightly more two hours later.

But it's not all about carbs. Studies have shown that including some protein -- 10 grams to 18 grams is ideal -- in your post-workout snack or meal helps to replenish the glycogen more quickly, and stimulates muscle growth and repair. Also, don't forget to rehydrate your body by drinking lots of fluids after your workout.

One word of caution: Because many of these foods, particularly those specifically designed as recovery foods, are meant to restore glycogen, they are often high in sugar. Therefore, if you aren't a serious endurance athlete undergoing intense training, you should probably steer clear of the high-sugar choices if you don't want to end up ruining your efforts by packing on the pounds.

That being said, the following 10 recovery foods offer a good balance of both carbs and protein, and generally contain little fat. While each individual food may not offer the optimal amounts of protein and carbs outlined above (only a complete meal will give ideal amounts), these snacks are a good start. I chose a mix of commercial products designed as recovery foods and natural foods you can buy at any supermarket.

Number 10 - PowerBar Energy Bites
These little crispy clusters come in three flavors -- Chocolate Crisp, Oatmeal Raisin Crisp and Peanut Butter Crisp -- are great for an energy boost before or during an intense workout, but they're also perfect as a post-workout recovery snack. A 50-gram bag of the Chocolate Crisp variety contains 200 calories, 32 grams of carbs, 8 grams of protein, and 5 grams of fat. Oh yeah, and they also contain a bunch of essential vitamins and minerals. Bonus.


More post-workout snacks you can buy ready-made or they may even be hiding in your kitchen...

Number 9 - Low-fat granola cereal
A good choice is GOLEAN by Kashi: A 1-cup serving has 140 calories, 30 grams of carbs, 13 grams of protein, and 1 gram of fat. And with 10 grams of dietary fiber -- which helps you to lose weight and may prevent cancer, diabetes, heart disease, and obesity -- you'll already have 40% of your recommended daily value. But beware of other granola brands that may be much higher in calories, sugar and fat. Your best bet is to read the labels closely. Also, be on the lookout for a new generation of recovery cereals, such as Nature's Path's Optimum ReBound, which should be available in the organic foods section of your local grocery store.


Number 8 - GeniSoy Protein Bar
Despite its name, GeniSoy's bar isn't just a good source of protein. In fact, with 220 calories, 33 grams of carbs, 14 grams of protein, and 4 grams of fat per bar, it is a perfect recovery food. Plus, you get all the health benefits of soy, which reduces the risk of heart disease, promotes bone health, helps prevent prostate cancer, boosts the immune system, and more. However, this bar is high in sugar, so beware if you're not a serious athlete.


Number 7 - Cinnamon raisin bagel
The key here is size; while a small bagel can be a good post-workout snack, a super-sized one can ruin all your training efforts. Aim for a 70-gram whole-grain bagel (about 3 inches in diameter), which contains approximately 190 calories, 38 grams of carbs, 7 grams of protein, and 1.2 grams of fat. It is also a source of dietary fiber, vitamins and minerals.


Number 6 - Meal-replacement drink
There are many types of meal-replacement drinks out there, but they are not all created equal; some are not as "healthy" as they seem. A good choice is Boost, which has 240 calories, 41 grams of carbs, 10 grams of protein, and 4 grams of fat per 8-ounce bottle. Boost is also an excellent source of 26 vitamins and minerals, but it does contain 27 grams of sugar per bottle, so don't go overboard.


Number 5 - Fruit smoothie
Tasty and refreshing, a fruit smoothie is also a great recovery food. But beware of commercial mixes as they can contain a lot of sugar, and even fat. Your best bet is to make your own. Try this recipe: In a blender, combine 2 chilled bananas, 2/3 cup of strawberries or mango slices, 12 ounces of chilled grape juice or any fruit nectar, 8 ounces of fat-free yogurt, and 1 tablespoon of honey (optional). This makes six servings, each of which contains 152 calories, 47 grams of carbs, 6 grams of protein, and 2 grams of fat. It is also a good source of fiber, and vitamins and minerals such as vitamin C, calcium and iron.


A great bar, a common sandwich, a hard-core recovery drink, and my top pick...

Number 4 - Clif bar
Clif Bar is a "natural" energy bar (70% of the ingredients are organic) that is marketed both as a pre-workout energy-boosting snack, as well as an ideal recovery snack due to its 4-to-1 carbs to protein ratio. In fact, the Chocolate Brownie flavor boasts 240 calories, 45 grams of carbs, 10 grams of protein, and 4.5 grams of fat. It is also an excellent source of dietary fiber, soy, and many essential vitamins and minerals. This bar is an all-around excellent choice.


Number 3 - Peanut butter and honey sandwich
Not all recovery foods have to be purchased in a foil wrapper or plastic bottle at a heath food store or gym. A simple post-workout snack consists of peanut butter and honey on two slices of whole-wheat bread. Although this snack is higher in calories, carbs and fat than any other option on this list, it is also more filling than many other choices and contains "healthy" complex carbs. One peanut butter and honey sandwich has approximately 430 calories, 73 grams of carbs, 13 grams of protein, and 14 grams of fat.


Number 2 - Endurox R4
Specifically designed as a recovery drink, Endurox R4 is composed of the optimal 4-to-1 ratio of carbs to protein necessary to replenish glycogen stores, as well as antioxidants to decrease muscle damage and glutamine to reduce stress on the muscles. Two rounded scoops (74 grams) of the ready-to-mix powder (chocolate flavor) contain 270 calories, 52 grams of carbs, 13 grams of protein, and 1.5 grams of fat. However, with 44 grams of sugar, you should really steer clear of this unless you are a serious endurance athlete.


Number 1 - 1% chocolate milk
Yup, believe it or not, 1% chocolate milk is one of the best recovery foods out there. Two cups of this sweet stuff provide you with 320 calories, 52 grams of carbs, 16 grams of protein, and 5 grams of fat. Okay, so it does contain some saturated fat and is fairly high in sugar, but as an occasional glycogen-boosting drink after a hard workout, chocolate milk is a great choice.


R'n'R foods
If you're training intensely more days a week than not, you probably need a little post-workout boost once in a while in order to be prepared to perform during your next session. Try some of these recovery snacks, but don't go overboard or you'll just end up packing on extra pounds.


Resources:
www.nutraingredients.com
http://facilities.princeton.edu
www.bhg.com
www.walgreens.com
www.powerbar.com
www.calorie-count.com - Bagel
www.calorie-count.com - Chocolate milk
http://69.94.64.50/enduroxr4.com



"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


 Pounds lost: 1.6 
 
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Body Weight vs. Body Fat

Before I tell you the best way to look your best, you need to fully understand the difference between body weight and body fat. Once you understand this, you will be able to understand why only shooting for weight loss can possibly make you an even fatter person that you already are.

There are three ways to lose body weight: 1) dehydration, 2) fat loss, 3) lean muscle loss. Fat loss is the ONLY acceptable method for you. Dehydrating yourself and losing lean muscle is totally counter to everything that a healthy, fitness-oriented lifestyle stands for. Muscles are the very things in your body that burn fat 24 hours a day. The more muscle you have, the more fat you will burn 24 hours a day.

With that being said, let's look at an all too typical scenario.

Imagine a man who lost 50 lbs in 10 weeks by starving himself and doing excessive amounts of aerobic exercise. Before he started his program, his body weight was 200 lbs and he was 25% bodyfat. This means that he comprised 50 lbs of pure fat and 150 lbs of lean tissue.

After 10 weeks of going on his crash diet and insane aerobic program, he lost 50 lbs of body weight. Measuring his body fat percentage, we found that he had lost 40 lbs of muscle and a lousy 10 lbs of fat. His body fat percentage after the program was nearly 27%, almost two points higher than it was when he was 200 lbs!!!

This represents the all too typical horror scenario, big fat guy to little fat guy phenomenon.

I'm going to post a few more fundamental topics about body weight and then I'll get into how to lose fat without losing muscle while not turning into an even fatter person than you started.

By: Thomas Tadlock, M.S.
Thomas has a Master of Science degree in Exercise Science, is an NASM Certified Personal Trainer and Performance Enhancement Specialist, ISSA Master Fitness Trainer, Sports Club/LA Master Trainer and ADVANTAGE Trainer, IFA Certified Sports Nutritionist, IFA Certified Aerobics Instructor, fitness writer, and founder of Epiphany Fitness Studio, LLC. You may contact Tom via email at tom@thomastadlock.com


Here is where the article is located:

www.thomastadlock.com/index.cfm?acti
on
=viewarticle&action2=1




"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


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3/19/08 2:48 P

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IDEAL WEIGHT: IS THERE SUCH THING?

I have read quite a few posts asking what a person's ideal weight should be based on their height and age. After you read my post describing the difference between body weight and body fat (Click on the Q & A archive link at the bottom of my article), can you really say there is such thing as an ideal weight?

Without your body fat percentage, body weight does not tell you much. Take for example two 150 lbs people who are both 5' 7". Lets assume that person A is 50% body fat and person B is 5% body fat.

Two people, same weight. What's the difference? Quite a bit. Person A consists of 75 lbs of pure body fat, compared to person B who consists of only 7.5 lbs of body fat. Person A is chronically obese, weak, and needs to seek professional help immediately, because he is at risk of dying from an array of obesity related diseases.

Person B, on the other hand, possesses a physique that's leaner and more muscular than that of your average Olympic sprinter or boxer. This person gets to take advantage of all the luxuries that come with such a low body fat percentage such as freedom of movement, freedom from obesity related diseases, a rock-hard body, and the ability to burn more calories and eat more.

If there is such thing as an ideal body weight an ideal body fat percentage must be included. Body Mass Index only considers height and body weight to try and compute how far you are from an "ideal" state.

As I showed in my example, body weight without body fat percentage is useless for our purposes. I plugged my numbers into a BMI calculator and the results it returned suggested that I was chronically obese and should seek professional help to get my weight under control. Despite what the BMI calculator told me, I feel I'm pretty close to my ideal state :)

Ideal body weights and body fat percentages are completely subjective. They depend on a variety of circumstances, the most important one being the individual.

In the world of sport, many useful graphs chart out the ideal heights, weights, and body fat percentages of different types of athletes. Those charts are very useful, because athletes fitting the bill statistically have a higher probability of success in his or her sport than those that do not.

For the purposes of being healthy, scientists tell us that males should keep their body fat percentages below 20% and females should keep their body fat percentages below 28% to avoid obesity related diseases and complications. Having a healthy should be a priority for anyone wishing to live a long, enjoyable life.

For the purposes of looking good, heed what the scientists tell us and clearly understand your own reasons for wanting your body to look a certain way. Once you do, assuming you agree with your reasons, keep checking back and reading my posts to get you to your goal the best way possible.

By: Thomas Tadlock, M.S.
Thomas has a Master of Science degree in Exercise Science, is an NASM Certified Personal Trainer and Performance Enhancement Specialist, ISSA Master Fitness Trainer, Sports Club/LA Master Trainer and ADVANTAGE Trainer, IFA Certified Sports Nutritionist, IFA Certified Aerobics Instructor, fitness writer, and founder of Epiphany Fitness Studio, LLC. You may contact Tom via email at tom@thomastadlock.com


Here is where the article is located:

www.thomastadlock.com/index.cfm?acti
on
=viewarticle&action2=5




"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


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3/19/08 2:41 P

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LOSING WEIGHT "FAST"

Let's talk about how fast is "fast" when it comes to losing weight.

A client I train now lost 6 lbs of body fat in 2 weeks. Most people would think that's pretty fast, but is that a rational impression to get without understanding all of the assumptions?

The impression becomes a bit different when I mention that my client went from 203 lbs to 197 lbs. That's just a 3% reduction in body weight.

The impression becomes drastically different when I mention that he is at least 160 lbs of lean tissue. That's a LOT of muscle burning a LOT of fat 24 hours a day.

Compare this with someone who's 100 lbs, trying to lose 6 lbs in 2 weeks. That's a 6% reduction in body weight, significantly more than my 200 lbs client.

Decreasing your body weight by more than 3% in two weeks will definitely result in muscle loss, which directly lowers your body's ability to burn fat 24 hours a day.

A note to all the crash dieters, doing excessive amounts of aerobic exercise: crash dieting and excessive aerobic exercise WASTES MUSCLE! SMALLER muscles burn LESS fat 24 hours a day than bigger muscles. Once on a crash diet, you can never quite go off it without gaining body weight again. This is why crash diets are temporary solutions which have detrimental long-term consequences.

Everyone who has ever been on a crash diet knows that as soon as they go off of it and start eating the same number of calories they were eating before they went on the crash diet, their body weight grows out of control. This is the "yo-yo" effect.

Keep reading every one of my articles and posts. I'm going to teach you guys how to lose body fat PERMANENTLY. Regularly refresh yourself with the posts I put up in my Q & A archive. This is the same science I use to train my clients, which is the same science my mentors use to train their Olympic and professional athletes.

If you can't wait for my posts, sign up for online training with me.

By: Thomas Tadlock, M.S.
Thomas has a Master of Science degree in Exercise Science, is an NASM Certified Personal Trainer and Performance Enhancement Specialist, ISSA Master Fitness Trainer, Sports Club/LA Master Trainer and ADVANTAGE Trainer, IFA Certified Sports Nutritionist, IFA Certified Aerobics Instructor, fitness writer, and founder of Epiphany Fitness Studio, LLC. You may contact Tom via email at tom@thomastadlock.com


Here is where the article is located:

www.thomastadlock.com/index.cfm?acti
on
=viewarticle&action2=6




"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


 Pounds lost: 1.6 
 
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3/19/08 2:38 P

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ESTIMATING BODY FAT %

As a follow up to my post about ideal body weight, let me describe some methods for determining body fat percentage.

The best method for determining your body fat percentage is hydrostatic weighing. Considered the "gold standard" of body fat measurement, hydrostatic weighing calculates a person's body fat percentage by comparing their body weight on dry land to their body weight under water.

Hydrostatic weighing costs about $15 - $70, depending on where you live and how popular it is. To find a facility that does hydrostatic weighing near you, call up your local universities and health clubs and ask.

By the way, if you are in the Pittsburgh area, and would like to get your body fat percentage measured, I will be taking a group to get hydrostatically weighed on Saturday, May 11. Kiwinote or email me if you are interested.

A cheaper alternative to hydrostatic weighing is the use of skin fold calipers. You can order them online at most nutrition websites for around $15 - $25.

They are a little less accurate than hydrostatic weighing, but they are much more practical. I use them in combination with hydrostatic weighing to "calibrate" the measurements.

Another method you can use to measure your body fat percentage is called bioelectrical impedance. You can find scales or hand-held (handle bar-looking) devices that measure your body fat percentage using this method. They usually go for $100-$400, but they can be highly inaccurate, measurements fluxuating based on the time of day, the last time you ate, how hydrated you are, etc.

There is also a method to estimate body fat percentage based on a set of circumference measurements. All you need is a tape measure. It's not the most accurate method, but it gives you a good ball park idea of what your body composition is.

Whichever method you choose to use, knowing your changes in body composition is the best metric for determining how successful any fat loss and muscle gain program is.

By: Thomas Tadlock, M.S.
Thomas has a Master of Science degree in Exercise Science, is an NASM Certified Personal Trainer and Performance Enhancement Specialist, ISSA Master Fitness Trainer, Sports Club/LA Master Trainer and ADVANTAGE Trainer, IFA Certified Sports Nutritionist, IFA Certified Aerobics Instructor, fitness writer, and founder of Epiphany Fitness Studio, LLC. You may contact Tom via email at tom@thomastadlock.com


Here is where the article is located:

www.thomastadlock.com/index.cfm?acti
on
=viewarticle&action2=7




"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


 Pounds lost: 1.6 
 
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CCSHERE's Photo CCSHERE Posts: 11,067
3/19/08 2:36 P

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Working Out: Rest and Recovery

Rest and recovery from strenuous workouts are often neglected and misunderstood concepts in fitness. You want a bigger chest so you do set after set of heavy bench presses every day. You want abs like Janet Jackson so you do 200 sit-ups every single day, that’s the ticket right? Wrong! Doing too much too soon inevitably leads to overtraining and eventually injury.

Let’s look at what’s going on in your muscles when you work them out. Resistance training causes little microscopic tears in the muscles you use to perform your exercises. This is called microtrauma. Microtrauma, like any wound on your body, takes time to heal. Think about how long it takes for a small scrape on your skin to heal. In fact, muscles take anywhere between 2 to 18 days to fully recover from a strenuous workout and it depends on the size of the muscle, the intensity of the workout, and your unique recovery abilities.

Putting a muscle through a strenuous workout before it has fully recovered has the same effect that re-injuring a scrape wound has on your skin. It makes it worse. Not getting enough rest between workouts quickly leads to overtraining, a stale state where further progress can’t be achieved without extensive recuperation.

Overtraining should be avoided like the plague. Wait at least 2 days before your next workout. Listen to your body, don’t work out a muscle if it is sore. Instead, wait a day after it is no longer sore before working it out. Periodize your training by scheduling a few “light” workout days every 2 to 4 workouts.

Even if you are giving your muscles adequate rest, microtrauma can still accumulate over time if your workouts are always performed with all-out intensity. This too can lead to overtraining. Careful periodization is the ticket to achieving long-term consistent results.

By: Thomas Tadlock, M.S.
Thomas has a Master of Science degree in Exercise Science, is an NASM Certified Personal Trainer and Performance Enhancement Specialist, ISSA Master Fitness Trainer, Sports Club/LA Master Trainer and ADVANTAGE Trainer, IFA Certified Sports Nutritionist, IFA Certified Aerobics Instructor, fitness writer, and founder of Epiphany Fitness Studio, LLC. You may contact Tom via email at tom@thomastadlock.com


Here is where the article is located:

www.thomastadlock.com/index.cfm?acti
on
=viewarticle&action2=14




"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


 Pounds lost: 1.6 
 
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CCSHERE's Photo CCSHERE Posts: 11,067
3/19/08 2:08 P

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ZIG-ZAG DIETING: THE GREATEST METHOD OF FAT LOSS

"How do I get a six pack? How do I get rid of the fat from my legs? How do I trim up my body parts?" are a few of the most common questions I have received since my first article. The answer to each of these questions is quite simple, lose fat without losing muscle.

The most effective method ever conceived for losing fat without losing muscle is called the "Zigzag" method of fat loss, and was developed by my professor, Dr. Fred Hatfield. The method involves "zigzagging" your calories up and down while weight training. On some days you eat more food than you need, on others you eat less. You work out hardest on the days you eat more, and workout less on days when you eat less.

Zigzagging your way to fat loss is done in three simple steps.

Step 1: Compute your daily caloric expenditure (DCE).

Your body's DCE is the number of calories your body uses in a day. To determine your current DCE, assuming your body weight is not changing, add up all the calories you eat in an average day. This means you will have to read the nutrition labels carefully, perform some divisions, multiplications, and additions, as well as find some nutritional values on the internet, but it will be well worth the effort. This sum is your DCE. Write it down and don't lose it.

Step 2: Compute your "Down day" calories.

In order to lose a significant amount of body fat, you must consume fewer calories than your body expends. This does not mean you should starve yourself, but you need to put yourself in a slight caloric deficit for a few days.

These days represent your "Down days," and should coincide with five days out of the week you get the least amount of physical activity. These are ideal days for light resistance workouts.

For me, I get the least amount of physical activity Sunday - Thursday, so those would be my ideal down days if I were trying to lose a lot of fat.

To compute the number of calories you should consume on your down days, subtract 2 x your body weight in lbs from your DCE.

My DCE is 3500 calories and I weight 195 lbs. 2 x 195 lbs = 390 calories, and 3500 - 390 = 3110 calories. I should eat 3110 during my down days.

Step 3: Compute your "Up day" calories.

When you go for a few days consuming fewer calories than your body expends, you lose fat, but you also lose a little muscle. This can't be avoided. So, to compensate, we spend a few days out of the week eating more than we expend to build back the muscle we lost while trying to lose some fat. Remember, your ability to lose fat is a direct function of how much muscle you have. Bigger muscles burn more fat 24 hours a day.

These days represent your "Up days," and they should coincide with the two days out of the week you get the most physical activity. These are ideal days for high intensity workouts.

To compute the number of calories you should consume on your up days, add 2 x your body weight in lbs to your DCE.

3500 + 390 = 3890 calories. I should eat 3890 calories on my up days.

The zigzag method of fat loss is only one of the many keys to optimum fat loss. Combined with proper nutrition, training, and recovery methods, the results you can obtain are unbelievable.

In my articles and posts to come I will discuss all the keys to optimum fat loss so you too can obtain unbelievable results.

By: Thomas Tadlock, M.S.
Thomas has a Master of Science degree in Exercise Science, is an NASM Certified Personal Trainer and Performance Enhancement Specialist, ISSA Master Fitness Trainer, Sports Club/LA Master Trainer and ADVANTAGE Trainer, IFA Certified Sports Nutritionist, IFA Certified Aerobics Instructor, fitness writer, and founder of Epiphany Fitness Studio, LLC. You may contact Tom via email at tom@thomastadlock.com


Here is where the article is located:


www.thomastadlock.com/index.cfm?acti
on
=viewarticle&action2=9




"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


 Pounds lost: 1.6 
 
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Great thread! Thanks so much. I will return often.

Get MUFA-gized!

Smash the Yo-yo and break the status quo!

Embracing my inner endomorph!


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2/24/08 8:10 A

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Thanks for all the tips, articles and links! I just spent 2 hours reading through stuff on this thread, and I feel much more informed than when I started :-)

miko-la
(like Ricola throat drops)


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Wow I had never heard of the website freedieting.com, it is helpful. Thanks..

"One day at a time and one pound at a time."



188 = dessert treat (met 03.03.08)

179 = 2 new pairs of jeans and a pair of shorts (met 05.21.08)

171 =

163 =

155 =


 current weight: 208.4 
 
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Wow, so much info...thanks.

This article makes a lot of sense...I know I'm "cheating" bc I'm not measuring and not tracking every single thing. I'm not losing any wts bc I'm more in the maintenance mode. I have been holding steady 115-117 since Sept. It's time for me to move that ticker down.

Thanks for the articles.

Lannie...5 ft
GW 120 lb by June 2012


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"Plateaus: Why your fat loss stopped"

BURN THE FAT - Fat Burning Tips Newsletter
Brought to you by Tom Venuto and
www.burnthefat.com


Fat Burning Tips "Live" Weekly e-zine
February 8th, 2008

------------------------
EXCERPT FROM THE "SUPER LEAN" SEMINAR
------------------------

QUESTION: Tom, the first question says, "Tom, I know you often
say that to get to the point to be able to see your abs, you
need to get to single-digit body fat. What if I hit a plateau
at about 12% body fat? What do I need to do to break the plateau
and get my fat% down to single digits? Should I do more cardio,
more weight-training, manipulate my diet somehow?"

ANSWER: You could do any of the above. You could manipulate your
calories, add cardio type, duration or frequency. You could increase
cardio intensity. You could change your weight-training. You shouldn't
limit yourself.

One of the problems I see with quite a few programs is that they're
too dogmatic. If you hit a plateau, the person with the most
flexibility in their approach is the person who's going to be most
likely to get through that plateau.

The first thing though is to understand what a plateau really is.
This is important, because if you were losing weight, but now
you're not, there's only one thing that that could mean; you were
in a calorie deficit but you're no longer in a calorie deficit.

You may be wondering why that happens. There are four primary
reasons you hit a plateau:

First, your metabolism can slow down. If you've been cutting
calories, especially if you cut them severely, your body adapts
by decreasing the metabolic rate. That's sometimes known as the
"starvation response."

The second reason is that after people lose a lot of weight, they
tend to keep eating the same way they were eating when they
were heavier.

So they're feeding a smaller person the way they were when they
were a bigger person, but when you're a smaller person, you don't
need as many calories, even at rest (basal metabolic rate is lower)

A third reason is that when you move a smaller body, you're not
burning as many calories anymore. If you strap on a weighted vest
or a heavy backpack and go hike up a hill, you can tell, obviously,
that you're burning more calories when you're lugging around the
extra weight.

Fourth, and this one requires a little bit of honesty, is that
most people either cheat on their diets or they forget to record
part of their food intake. Even if they don't do it intentionally
and they don't "cheat" per se, unconsciously, we're all terrible at
estimating how much food we eat.

Some studies have even showed underreporting calorie intake as much
as 50%. In other words, you say, "I'm only eating 1,200 calories a
day, but i'm stuck at a plateau!" but you're really eating 1,800
calories a day which doesn't give you much of a deficit.

All of these reasons for plateaus get amplified in the later stages
of a diet, because biologically speaking, your body is doing everything
it possibly can to get you to go off your diet and to get weight
to stabilize.

After a long period of dieting and a large decrease in body mass,
your body cranks up the appetite, stimulates cravings and your
body tries to trick you into eating more.

The leaner you get and the more aggressively you cut calories, the
more your body tends to defend its weight, and any remaining body fat.

So it's really common to hit that plateau when you're leaner. Usually
it's nowhere near as difficult for the overweight person to start
losing weight as it is for the lean person to get ripped. The last 10
lbs is usually a lot harder than the first 10.

If you think about it, it's pretty unnatural from a biological
perspective to walk around with really low single-digit body fat.
It's not beneficial from a survival-of-the-species point of view
to have low body fat. So this metabolic adaptation becomes more
pronounced the leaner you get.

You're also at a higher risk of losing muscle, because extra muscle
is not econmical when there's a calorie shortage. It's kind of like
a gas guzzler.

The ultimate answer to why you plateau, why that last 10 pounds is
so hard to lose and why it's hard to break into those single digits
is that you were in a calorie deficit, but for all of the reasons
mentioned above, you're no longer in deficit.

The way to break the plateau then is to:

(1) Re-stimulate metabolism and re-set fat-burning and
starvation hormones

(2) Re-establish the deficit, and

(3) Keep after it!

The question was, "How do I do that? More cardio, more weight
training, manipulate my diet?"

You could do all of the above. Eating less or exercising more can
both increase a deficit. But one thing you might want to do first,
is give yourself a little break. Take your calories up to maintenance
level, maybe for a week.

The idea there is not to try to accelerate fat loss, because what
you're actually doing is removing your calorie deficit for a short
period of time. What you're trying to do is facilitate the fat loss
when you jump back into it.

It gives your body a physiological break from the stress of
dieting; it resets some of those starvation hormones and stimulates
your metabolism so when you go back to the calorie deficit, your
body responds again.

You also get mental break from the diet as well, which makes it easier
to stick with the program when you go back to it.

You could also use a calorie cycling approach, to help prevent yourself
from hitting another plateau, and we already covered calorie and carb
cycling in the last call.

I also recommend, because so many people underestimate how much
they eat, that you don't take any chances. Stop guessing and really
get serious about what you're taking in.

You've probably been told many times by a lot of different "experts"
that you don't have to count calories. But when you're in a plateau,
I'd recommend tracking calories or keeping a food journal.

Then what you need to do is reestablish that calorie deficit
using every tool at your disposal.

Use nutrition by pulling back your portion sizes. Or use cardio.
And by increased cardio, I mean increasing energy expenditure.
You could add days a week. You could increase your duration.

But increasing energy expenditure is not necessarily doing longer
workouts, just burning more calories. So you could also take the same
amount of time that you're spending right now and increase your
intensity.

The whole idea is just burn more calories and stimulate metabolism,
which gives you your deficit back again, or you can pull back your
calorie intake and give yourself a deficit again from the food side.

There's more than one way to do it and I don't think that you
should lock yourself in to just diet or just exercise. Remember,
there are TWO sides to the energy balance equation, not one.

# # #

Train hard and expect success,

Tom Venuto
Fat loss coach
www.burnthefat.com



"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


 Pounds lost: 1.6 
 
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Drink More Diet Soda, Gain More Weight?
Overweight Risk Soars 41% With Each Daily Can of Diet Soft Drink
By Daniel J. DeNoon
WebMD Medical News
Reviewed by Charlotte E. Grayson Mathis, MD
www.webmd.com/diet/news/20050613/dri
nk
-more-diet-soda-gain-more-weight



June 13, 2005 -- People who drink diet soft drinks don't lose weight. In fact, they gain weight, a new study shows.

The findings come from eight years of data collected by Sharon P. Fowler, MPH, and colleagues at the University of Texas Health Science Center, San Antonio. Fowler reported the data at the annual meeting of the American Diabetes Association in San Diego.

"What didn't surprise us was that total soft drink use was linked to overweight and obesity," Fowler tells WebMD. "What was surprising was when we looked at people only drinking diet soft drinks, their risk of obesity was even higher."

In fact, when the researchers took a closer look at their data, they found that nearly all the obesity risk from soft drinks came from diet sodas.

"There was a 41% increase in risk of being overweight for every can or bottle of diet soft drink a person consumes each day," Fowler says.
More Diet Drinks, More Weight Gain

Fowler's team looked at seven to eight years of data on 1,550 Mexican-American and non-Hispanic white Americans aged 25 to 64. Of the 622 study participants who were of normal weight at the beginning of the study, about a third became overweight or obese.

For regular soft-drink drinkers, the risk of becoming overweight or obese was:

* 26% for up to 1/2 can each day
* 30.4% for 1/2 to one can each day
* 32.8% for 1 to 2 cans each day
* 47.2% for more than 2 cans each day.

For diet soft-drink drinkers, the risk of becoming overweight or obese was:

* 36.5% for up to 1/2 can each day
* 37.5% for 1/2 to one can each day
* 54.5% for 1 to 2 cans each day
* 57.1% for more than 2 cans each day.

For each can of diet soft drink consumed each day, a person's risk of obesity went up 41%.
Diet Soda No Smoking Gun

Fowler is quick to note that a study of this kind does not prove that diet soda causes obesity. More likely, she says, it shows that something linked to diet soda drinking is also linked to obesity.

"One possible part of the explanation is that people who see they are beginning to gain weight may be more likely to switch from regular to diet soda," Fowler suggests. "But despite their switching, their weight may continue to grow for other reasons. So diet soft-drink use is a marker for overweight and obesity."

Why? Nutrition expert Leslie Bonci, MPH, RD, puts it in a nutshell.

"You have to look at what's on your plate, not just what's in your glass," Bonci tells WebMD.

People often mistake diet drinks for diets, says Bonci, director of sports nutrition at the University of Pittsburgh Medical Center and nutrition consultant to college and professional sports teams and to the Pittsburgh Ballet.

"A lot of people say, 'I am drinking a diet soft drink because that is better for me. But soft drinks by themselves are not the root of America's obesity problem," she says. "You can't go into a fast-food restaurant and say, 'Oh, it's OK because I had diet soda.' If you don't do anything else but switch to a diet soft drink, you are not going to lose weight."
The Mad Hatter Theory

"Take some more tea," the March Hare said to Alice, very earnestly.
"I've had nothing yet," Alice replied in an offended tone, "so I can't take more."
"You mean you can't take less," said the Hatter: "It's very easy to take more than nothing." Lewis Carroll, Alice's Adventures in Wonderland

There is actually a way that diet drinks could contribute to weight gain, Fowler suggests.

She remembers being struck by the scene in Alice's Adventures in Wonderland in which Alice is offended because she is offered tea but is given none -- even though she hadn't asked for tea in the first place. So she helps herself to tea and bread and butter.

That may be just what happens when we offer our bodies the sweet taste of diet drinks, but give them no calories. Fowler points to a recent study in which feeding artificial sweeteners to rat pups made them crave more calories than animals fed real sugar.

"If you offer your body something that tastes like a lot of calories, but it isn't there, your body is alerted to the possibility that there is something there and it will search for the calories promised but not delivered," Fowler says.

Perhaps, Bonci says, our bodies are smarter than we think.

"People think they can just fool the body. But maybe the body isn't fooled," she says. "If you are not giving your body those calories you promised it, maybe your body will retaliate by wanting more calories. Some soft drink studies do suggest that diet drinks stimulate appetite."




"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

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Throw Out the Scale


Do you know someone that is obsessed with the scale? Someone who hops on the scale morning, noon and night? And stepping off each time with feelings of frustration or disappointment? With obesity on the rise and weight loss a common household topic, its easy to become obsessed with weight, diets and the scale. This multi-billion dollar industry brings about constant marketing and advertisement on the next solution or quick fix that hits sixty five percent of American's weight issues. The question is, what are the facts about losing weight that marketers are not saying?

Is it that we have unrealistic goals?

"How fast can I lose weight?" This is the first question most people ask before starting a diet or weight loss program. If you have this line of thinking when you start, you are just setting yourself up for failure. Sure, there are many diets out there that guarantee the loss of ten pounds over the weekend or fifty pounds in a month. The truth is, this is not realistic and for most people struggling with their weight, unobtainable. Its time to lose the quick fix mentality and realize how long change really takes. Calculate how long it took for you to get where you are today. Remember that time and know that it is going to take even longer to undo.

How much can you actually lose?

Losing one to two pounds per week is realistic. This will shock most people, especially if they feel they need to drop thirty pounds and in a limited time. Think about it. One pound of fat is 3500 calories. If you were to lose two pounds a week, or 7000 calories, that would be equivalent to three sticks of butter. That's a lot of calories (and hard work) to shed two pounds. Would it be realistic to think that you could shed 35,000 calories (10 pounds) over a weekend?

From an exercise perspective: The average person walking on a treadmill for an hour will burn 400 calories. The average person on an elliptical for an hour will burn 600 calories. (These are just averages since fitness level plays a role in caloric expenditure). Without taking anything else into consideration that translates in 11.5 hours on the elliptical and 17.5 on the treadmill! This is excessive, unrealistic and unsafe.

From a diet perspective: even if you didn't eat all weekend, this caloric amount could not be lost. The truth is that your body needs a certain amount of calories a day to function properly (basal metabolic rate). If you go below that calorie intake, your body will protect itself by metabolically slowing down and storing more calories as fat. This minimum daily food consumption makes large amounts of weight loss impossible in such a short period of time.

Do you see how hard it is to lose weight? There is no overnight process or quick fix that will make it go any faster. A combination of decreased calories and exercise over time will shed the pounds.

We all know someone that has gone on a diet and lost a tremendous amount of weight on the scale. If what was just said is true then how did they do that?

The problem with the scale is that it measures weight, without consideration of fat and lean tissue weight. This fat and lean tissue composition is going to make the difference not the weight on the scale. Muscle is more dense than fat. You can build muscle, lose fat, and become healthier overall and still appear to have gained weight on the scale. At the same time you are "firmer" and wearing two pants sizes smaller. This number on the scale can cause frustration and disappointment in someone's attempt to lose weight.

When someone first goes on a diet, which is basically a low calorie diet, they will start to drop weight (we drop weight when calories burned are more than calories taken in). A common factor of diets along with less calories consumed, is the restriction or limit in carbohydrate consumption. Glucose or carbohydrate is the fuel that feeds our brain along with our nervous and immune system. When we restrict them, our body starts to break down our storage form (glycogen) for use. Since carbohydrates are seventy five percent water this will result in the release of water from the body. A gallon of water weighs 8.5 pounds. So you can see how this could give the illusion of a victory on the scale. But remember this is just water weight, not fat weight. As soon as you return back to consuming carbohydrates (which will happen, remember glucose is the only fuel that feeds your brain, nervous system and immune system) the weight on the scale will be back. There went victory. Here's something else that is happening. When you run out of stored carbohydrates your body will start to break down muscle to feed the brain and necessary systems. This results in additional weight loss from lean tissue and the water needed to remove the wastes of protein breakdown. If lean tissue is not available, fat will be partially broken down for fuel (cannot be completely broken down unless you have glucose in your system) and additional water will be released to remove byproducts of this process. So again when you step on the scale, you will see a change in "weight", but remember it is water and your muscle that you lost, not fat.

The problem with this victory is that you may have lost weight on the scale but you have also altered your body composition and not in a healthy way. Even thought the scale says you weigh less, you have lost muscle mass and now have a higher percentage of fat! Along with this change comes a sluggish metabolism and altered hormones that control your metabolic rate and appetite. Since this is a temporary fix, soon you will be back to your old ways. Chances are you will gain the weight you lost and then some.

Learning healthy eating habits along with a proper exercise regimen is the key to success. Losing the weight is only the first step. Keeping it off is something that will continually have to be addressed. It should be about losing weight for a lifetime not an occasion. Working hard for three months to go back to past behaviors will be a setup for failure. Health is a never-ending process. Its time to lose the quick fix mentality, take the first step towards a new you and throw out the scale.

References:

Katch F.I., V. L Katch, W. McCardle. Exercise Physiology: Energy, Nutrition and Human Performance. Lippincott , Williams and Wilkins. Fourth edition, 1993.

ACSM's Guidelines for Exercise Testing and Prescription. Lippincott, Williams and Wilkins. Sixth Edition, 137-164, 2000.

Teri Mosey is an Exercise Physiologist and Instructor for Health & Fitness Certifications.

Peak Performance Fitness; http://www.peakptfit.com



"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

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teams.sparkpeople.com/caloriecycling


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Dieting? More is Not Better
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Exercising too hard

This is probably the most common mistake. As Americans we think if some is good more is better. And with physical activity, as I like to call it, this is completely not true. A couple of things you need to know first.

Your Metabolism rate is the speed at which your body converts sugar and fat into energy for daily use. The higher your metabolism rate, the faster your body burns fat cells. One of the largest influencing factors on your metabolism rate is the amount of muscle you have. Generally speaking the more muscle you have the higher your metabolism rate. So you want to gain or at least keep muscle and loose the fat. That is the goal. The more muscle the more fat you will burn sitting around doing nothing.

When you do physical activity your body requires energy. The first place you body will get this energy is from the sugar reserves in your system. This usually only lasts a couple minutes. Then your body will convert or 'burn' fat for the energy. Converting fat to energy takes time. So as long as your body is not using energy faster than your body can convert fat to energy, you will continue to burn fat when you do physical activity. But as soon as you start using more energy faster than your body can convert the fat, your body will start to burn muscle.

Now remember earlier, the more muscle you have the more fat you burn while do nothing. So if you start exercising to hard you will burn muscle to keep up with the energy needs of your body. This will mean you will burn less fat when you are not exercising. That is why exercising harder is not better.

So how do you know where this point is for you? Listen to your inner knowing. This point may change from day-to-day depending on your life.

This article is covered in my free e-course, on Dieting and Eating Healthy. Go to http://www.bazuji.com/ecourse to sign up for the free e-course. Do you want to be Sexy, Slim, Slender and Healthy for Life. Dr. Jamie wants to help give you this with his "non-diet." He is also giving you dozens of valuable free gifts to "ethically bribe" you into helping him make his new book, "The Ultimate Non-Diet" a #1 best seller. For details go to: http://www.TheUltimateNonDiet.com/free



"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


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What Low Carb Dieters Should Know About Nitrates And Nitrites


Nitrates and nitrites are preservatives that are added to certain meats to affect a desirable color and prevent the growth of poisons and bacteria. When nitrates and nitrites are exposed to heat and other conditions during the curing process, they are sometimes transformed into nitrosamines, which have been linked to cancer in a number of studies.

In addition to this, nitrates and nitrites have been linked to "stalling"--or unexpected stops in weight loss--even when consumers are on low carb diets, such as Atkins, that specifically prescribe the consumption of meat that could potentially contain nitrates and nitrites.

Most meats that contain nitrates and nitrites (sausage, bacon, ham, and some types of smoked fish) also have high amounts of fat. This could, in part, explain for the stalling--if the fat intake far surpasses the prescribed amount (for low carb diets) needed to "satiate" the body and prevent it secretion of hormones that stall weight-loss.

Cured meats are also generally high in LDL cholesterol, which experts say is responsible for clogging arteries, when it slowly deposits and then mixes with other compounds to form plaque, a hard substance that blocks passageways, preventing the flow of blood to the heart.

If you subscribe to a low carb weight loss plan, you should monitor your intake of nitrates and nitrites carefully to mitigate the accumulation of carcinogenic nitrosamines and prevent "stalls" or high levels of bad cholesterol caused by over-consumption of fatty cured meats.

If you do continue to consume a sizable portion of these meats on your low carb diet, you should try to find a source of preservative-free, fresh meat, whether it be a local butcher or a mail-order meat source.

In addition, you should specifically choose meats and portions that keep your cholesterol consumption below 300 mg/day--and your fat intake at a reasonable level according to the precepts of your low carb diet.

Benji Paras runs http://www.list-of-low-carb-food.com, specializing in the benefits of the low-carb lifestyle. The site contains a treasure trove of information for losing weight, and includes a list of low carb foods along with informative articles and the latest low-carb headlines.



"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


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Fat Burning Tips


These fat burning tips can help you discover a fat burning secret that works well. The fat burning process is a matter of proper dieting and the correct exercise and training techniques.

Remember, everyone's body is different and not all techniques work for everyone. Consistency is the key, so give your body a chance to adjust with time to the changes. It may take a while to see results but the end result is worth it.

A good fat burning tip is adjust your current diet by reducing your calories and limit your salt intake to reduce your fat. Excessive sodium combined with fat can cause your body to retain water which in turn causes weight gain and body fat. Be sure and watch the sodium levels in the seasonings you cook with, they can be well hidden and sneak up on you.

Some of these fat burning tips may sound too simple to be true. But they go back to the basics of what works. Burning fat is all about using up more calories than you take in. Learn to substitute lower calorie foods for the high calorie ones you are use to eating.

Another good fat burning tip is learn not to eat, at least, 2 hours before you go to bed, You'll be amazed at what this simple tip alone can do for keeping your weight down. Eating anything before you go to bed means you'll be wearing that as fat. Think about that next time you want a late night snack.

To prevent body fat from building up you also need to exercise. You must be active to change your bodies metabolism to burn fat instead of storing it. Fat burning exercises will speed up your metabolism. With a reduction in calories, and this type of exercise, you will reduce body fat.

Some of these fat burning exercises include walking, jogging, running, elliptical trainer workouts, cycling and swimming. The key thing to remember here is the more muscle groups you use, the more fat you'll burn.

These aerobic fat burning exercises increase your metabolism, which means, you'll burn calories long after you exercise. People who exercise on a regular basis develop more fat burning enzymes than someone who doesn't exercise at all.

If you want to discover a fat burning secret that works, it's eat properly to reduce body fat, while combining it with fat burning exercises. Remember not exceed your daily calories allotted each day and increase your physical activity. Try these fat burning tips and get results that will work.

Copyright © 2005 Treadmill Info.com All Rights Reserved.

This article is supplied by http://www.treadmill-info.com where you will find valuable information, ratings, reviews, articles and buying tips before you make the investment in quality fitness equipment. For more fitness related articles go to: http://www.treadmill-info.com/articles_1.h
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"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


 Pounds lost: 1.6 
 
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Role of the Stress Hormone in Weight Control!


Eating when under stress isn't just about filling an emotional need. Your body has a system of hormonal checks and balances that actually promote weight gain when you're stressed out.

The so-called "stress hormone" cortisol is released in the body during times of stress along with the hormones epinephrine and norepinephrine that constitute the "fight or flight" response to a perceived threat.

Following the stressful or threatening event, epinephrine and norepinephrine levels return to normal while cortisol levels can remain elevated over a longer time period. In fact, cortisol levels can remain persistently elevated in the body when a person is subjected to chronic stress.

How does cortisol influence weight gain?

Cortisol has many actions in the body, and one ultimate goal of cortisol secretion is the provision of energy for the body. Cortisol stimulates fat and carbohydrate metabolism for fast energy, and stimulates insulin release and maintenance of blood sugar levels. The end result of these actions is an increase in appetite. Thus chronic stress, or poorly-managed stress, may lead to cortisol levels that stimulate your appetite, with the end result being weight gain or difficulty losing unwanted pounds.

Cortisol not only promotes weight gain, but it can also affect where you put on the weight. Doctors have shown that stress and elevated cortisol tend to cause fat deposition in the abdominal area rather than in the hips. This fat deposition has been referred to as "toxic fat" since abdominal fat deposition is strongly correlated with the development of cadiovascular disease including heart attacks and strokes.

Whether or not your stress levels will result in high cortisol levels and weight gain is not readily predictable. The amount of cortisol secreted in response to stress can vary among individuals, with some persons being innately more "reactive" to stressful events. Studies of women who tended to react to stress with high levels of cortisol secretion showed that these women also tended to eat more when under stress than women who secreted less cortisol.

Another study confirmed that women who stored their excess fat in the abdominal area had higher cortisol levels and reported more lifestyle stress than women who stored fat primarily in the hips.

What does this mean for weight control?

Experts agree that stress management is a critical part of weight loss regimens, particularly in those who have elevated cortisol levels. Exercise is the best and fastest method for weight loss in this case, since exercise leads to the release of endorphins, which have natural stress-fighting properties and can lower cortisol levels.

Activities such as yoga and meditation can also help lower your stress hormone levels. To effectively reduce elevated cortisol due to stress, lifestyle changes are essential.

Author: Susan Rutter -- Publisher, Nutritionist, and Instructor who assists patients and the public make healthy choices and changes in their lives. Web Site: Healthy YOUbbies - www.geocities.com/healthyoubbies/



"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


 Pounds lost: 1.6 
 
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Low Carb Intelligence vs. Low Carb Stupidity
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Remember that movie with Jim Carey, "Dumb and Dumber?" And remember the sequel to that movie, "Dumb and Dumberer?" Well, the low carb mania that is sweeping the globe today has reached a level beyond dumberer? It's more like dumberererer (try to say that five times real fast)

There is an epidemic of "low carb stupidity" running rampant among millions of people throughout the world today ? and fast food restaurants, food product manufacturers, supplement companies, and weight loss programs are capitalizing on it in a big way!

The low carb diet is not inherently "stupid," however. It can be quite beneficial within certain parameters and under the right circumstances. The problem is that many practitioners are uninformed, misinformed, or simply lack the common sense and intuitive bodily wisdom to utilize the low carb approach intelligently.

Many low-carbers don't even know why they are on a low carb diet, they're just following the followers (Not intelligent!) Doing what everyone else is doing is always one of the surest, straightest routes to arrive at mediocrity! If you want to be a success, your chances are far greater if you look at what the masses are doing and do the exact opposite!

Fortunately, there is such a thing as "low carb intelligence." Hopefully, by reading my brief rant, you will increase your carb IQ, and soon join the ranks of the extraordinarily fit, lean and healthy "carbo geniuses!"

Low carb stupidity #1

Selecting your beer or liquor carefully to make sure you have the brand with the fewest grams of carbs.

Low carb intelligence

Avoiding alcohol if you're trying to lose body fat. Drinking only in moderation if you're trying to maintain your weight and be healthy.

Low carb stupidity #2

Believing any of the following: Low carbs diets are the only way to lose fat, low carb diets are the best way to lose fat, no one should ever eat a high carb diet, high carbs always make you fat, starches and grains make everyone sick and unhealthy.

Low carb intelligence

Adjusting your approach according to your health status, your goals and your body type, not according to generalizations preached by dogmatic diet "gurus."

Low carb stupidity #3

Going on the Atkins diet (or any other very low carb/ketogenic diet) with absolutely no idea why you're doing it or how the diet works (going on it because "everybody" is doing it and because you see it advertised everywhere.)

Low carb intelligence

Studying the physiology and biochemistry of the low carb diet and completely understanding all the pros and cons. Then making an informed decision whether to restrict carbs based on your own personal goals, needs and heath status.

Low carb stupidity #4

Thinking that very low carb (ketogenic) dieting is a maintainable "lifestyle."

Low carb intelligence

Understanding that reasonable (moderate) restriction of carbs can be a helpful short term strategy for fat loss, a good way to reach a peak, a legitimate method to control appetite, and an effective way for some people to control insulin. But also understanding that a balanced diet of natural foods is probably the most suitable of all the diets for health, lifelong maintenance and weight control.

Low carb stupidity #5

Believing calories don't count if you just cut out your carbs (or not counting calories because it's "too much work.")

Low carb intelligence

Knowing that fat loss always did and always will boil down to calories in vs. calories out. Taking the time and effort to crunch your numbers (at least once), typing up your menu on a spreadsheet, keeping a diary, and/or using nutrition tracking software.

Low carb stupidity #6

Staying on a low carb diet that has stopped working (or never worked in the first place).

Low carb intelligence

Adjusting your diet according to your results; understanding that a common definition of insanity (and/or stupidity) is to continue to do the same things over and over again, while expecting a different result.

Low carb stupidity#7

Believing that you don't need exercise because all you need to do is cut carbs.

Low carb intelligence

Knowing that dieting is the worst way to lose fat and that exercise is the best way to lose fat (Burn The Fat, don't starve the fat).

Low carb stupidity #8

Using the argument; "There's no such thing as an essential carbohydrate" as justification for low carb dieting.

Low carb intelligence

Realizing that textbook definitions of "essential" can be taken out of context to promote a fad diet and that just because there's technically no "essential" carbohydrates (as there are essential amino acids and fatty acids) doesn't mean carbohydrates aren't "essential" in other respects.

Low carb stupidity #9

Using the argument, "You have to eat fat to lose fat" as justification for a high fat, low carb diet, without explaining it or putting it in context (exactly how much fat and what kind of fat?)

Low carb intelligence

Understanding the importance of essential and omega three fats (the good fats), but not taking any single nutritional principle to an extreme (such as, "If a little fat is good for you then a lot is even better.")

Low carb stupidity #10

Saying, "All carbs are bad" or "All carbs are fattening."

Low carb intelligence

Avoiding generalizations, and instead, having multiple distinctions about carbohydrates (and other foods) so you can make better choices. For example:

Low GI vs. high GI carbs
Simple vs. complex carbs
Starchy vs. fibrous carbs
Natural vs. refined carbs
High calorie density vs. low calorie density carbs

Low carb stupidity #11

Not clarifying your definition of low carbs.

Low carb intelligence

Realizing that there are "very low" carb diets, "low" carb diets, and "moderate" carb diets and that you cant lump them all together. (Some people consider The Zone Diet, at 40% of calories from carbs, a low carb diet, others consider 40% carbs quite high).

Low carb stupidity #12

Believing that carrots are fattening because they're high on the glycemic index and because a popular fad diet book says so.

Low carb intelligence

Have we lost all vestiges of common sense? With an average carrot clocking in at 31 calories and 7.3 grams of carbs, do you really think that this orange-colored, nutrient-dense, low-calorie, all-natural, straight-out-of-the-ground root vegetable is going to make you fat? (if so, you are in "carbohydrate kindergarten.")

Low carb stupidity? Lucky #13

Eating lots of processed and packaged low carb foods (including those protein "candy bars")? and thinking you're "being good" and "following your diet."

Low carb intelligence

Realizing that natural, unrefined foods are one of the keys to lifelong weight control and that anything man made and refined is NOT an ideal "diet" food ? including the highly processed low carb foods that are all the rage this year. (Doesn't this bandwagon reek of the late 80's and early 90's "no fat" craze, when all those "fat free" foods were being passed off as healthy diet food, but were really highly processed and full of pure sugar?)

--End of Stupidities--

Forgive me for the obvious dashes of sarcasm, but sometimes I just can't help myself and I end up going into "rant mode"? I think the last time this happened was in my newsletter almost a year ago? that was the issue where I wrote about the ad for the candy bar that increases your bench press by 50 pounds? Yeah... I heard those bars are especially effective when you combine them with low carb potato chips (weren't those low fat potato chips a few years ago??? Oh nevermind... it's all soooo confusing!)

Copyright 2005 Tom Venuto

Tom Venuto is a certified personal trainer, natural bodybuilder and author of the #1 best selling diet e-book, "Burn the Fat, Feed The Muscle. You can get info on Tom's e-book at: www.burnthefat.com . To get Tom's free monthly e-zine, visit www.fitren.com




"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


 Pounds lost: 1.6 
 
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Remembering The Titanic: Top Ten Weight Loss Mistakes Others Make But We Can Avoid
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Patrick Henry once said, "I have but one lamp by which my feet are guided, and that is the lamp of experience. I have no way of judging the future but by the past." Fortunately for us, there are millions of people who have gone before us attempting to lose fat and/or weight, each with varying degrees of success. We can learn from their collective experiences and gain enlightenment, or insight, into our own weight loss plans.

Over the next several paragraphs we're going to review things that have been reported as "weight loss mistakes". Take some time to read each one and compare/contrast them with your own personal weight loss plan.

Weight loss and fat loss success is the result of making the right adjustments and living with them. Quite possibly some of the adjustments you've made may need to be reconsidered.

Mistake #1: Expecting to lose weight too quickly. We've talked about this in earlier issues. We can spend years messing up relationships and expect them to be healed or repaired after sincerely saying, "I'm sorry." What is it about humans that we think that things should be a certain way just because we want it to be? It takes years to get out of shape and overweight. It will take a long time to lose the weight and get back into shape. Patience is a key to making life-long changes for the better.

Mistake #2: Adopting a plan that is not sustainable over the course of your lifetime. This mistake is two-fold in nature. The first aspect is creating a habit that is unreasonable to continue long term. Some examples would be the tabloid diets you read about in the line at the grocery store. Grapefruit diets, cabbage diets, chicken soup diets. We need variety in our lives. Thinking that we can forego that variety forever is a recipe for failure. The second aspect is thinking that the lifestyle that we are adopting is only short term and that we'll go back to our previous lifestyle when our weight is gone. Our previous lifestyle IS the problem; the new lifestyle is the solution. We need to adopt a lifestyle that will become, literally, a style of life for us.

Mistake #3: Neglecting to be quantity-conscious. This is really a huge issue. At every meal we need to scrutinize the amount of food we serve ourselves and limit ourselves to a single serving. If we put too much food on our plate, chances are we're going to eat it... whether we need it or not. Using smaller plates make it easier to avoid serving up too much food. Don't let someone else serve for you. Make sure you serve yourself so that you can control the quantity.

Mistake #4: Choosing the wrong places to eat out. Eating out is the "mine field" in the battle of the bulge. Every step you take needs to be measured and selected carefully. If you select a fast-food restaurant, make sure they have low calorie options available. A grilled chicken sandwich without mayonnaise, or a salad with a very light dressing and water can be a safe fast-food meal. Treating yourself to the "mega-burger" dripping with sauce and a small diet soda can set you back an entire week or two. Avoid a buffet or smorgasbord. It's human nature to overeat at one of those places. Enough said?

Mistake #5: Avoiding eating breakfast. Your body's metabolism goes to sleep at night when you sleep. While the alarm clock may wake you up, it is breakfast that wakes up your metabolism. It's easy to justify skipping breakfast if you think only about total calories over the course of a day. Unfortunately, what you burn is as important as what you eat, especially when you have excess fat to burn. Keep your furnace burning from morning to night by spreading the day's calories out over the course of the entire day.

Mistake #6: Being unaware of what you are eating. Be familiar with the ingredients and the way your food is prepared. A fried chicken breast, skin on, breaded and fried can yield about eleven grams of fat. The same chicken breast with the skin removed and no breading - but still fried - yields only two and a half grams of fat. The battered breast has about 220 calories, while the non-battered skinless version has less than 100. That's an amazing difference! Over two times the number of calories and four times the amount of fat!

Mistake #7: Making candy and snack foods a part of your hospitality. Bowls of M&M's are my personal weakness. I used to work in an office where my administrative assistant would keep bags of the variegated nuggets of pleasure ready. Every pass by her desk was rewarded with another handful of the miniature waistline destroyers. In retrospect, I can visualize a change taking place in my own physique. Make sure you aren't subverting your own attempts to control what you eat. Even seemingly innocuous snack foods can cause a world of damage. Try to keep fresh fruit available. Apples, bananas, oranges, pears, peaches and others are typically available nearly year around.

Mistake #8: Relying upon "fat free foods". A common mistake is to assume that "fat free" means that the item is good for you, healthy, or low in calories. Fat free simply means that there is no fat. Fat is usually pleasant in taste and adds a nice texture to food. If it has been removed, pause for a second to consider what has been put in its place. Is the fat replacement high in calories? Is it a chemical? Will my body be able to metabolize it?

Mistake #9: Dressing up the "right" foods with the "wrong" things. The classic example is the salad. The seemingly innocent plate of assorted greens couldn't possibly do any damage. Ah, but then we blanket it with mayonnaise or oil-based dressings, cheese, croutons, or bacon bits, and voila... we have created a monster. Salads are not the only well-intentioned meals that can stick around longer than we have planned. Low calorie sandwiches can become high-fat meals with the addition of only a modest amount of mayonnaise. A tablespoon of "light" mayonnaise can have as much as FIVE grams of fat!

Mistake #10: Not eating enough. This mistake is saved for last for a reason. Most of us are not in this category. We are not talking about skipping breakfast here; we are talking about starvation diets. This insidious type of dieting is both dangerous and counterproductive. The person using this method will typically see a quick loss of mostly water weight and get the feeling that they are doing the right thing. Unfortunately, the health risks are very severe. This kind of dieting can bring on cardiac damage, gout, gallstones, anemia and not only that... it actually slows your metabolism. When the starvation dieter finally gives up, the weight typically comes back with a vengeance!

Hopefully we've touched on something that you can identify in your routine that needs to be adjusted or, at the very least, contemplated. Mistakes can be rather helpful, as long as we're not making them ourselves!

Michael Callen is the author of the Weekly Weightloss Tips Newsletter (ccwebgroup.com/tips) and the Chief Technology Officer for http://www.WellnessPartners.com, an online retailer of dozens of health and wellness products such as conjugated linoleic acid (CLA), r+ alpha lipoic acid (R+ ALA), and Green Tea Extract.






Edited by: CCSHERE at: 2/13/2008 (05:24)
"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

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teams.sparkpeople.com/caloriecycling


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Scales Are For Fish, Not Weight Loss
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Contrary to common belief, your weight is not really the indicator of a weight problem ? the actual percentage of body fat is the true indicator. You need to know what percent of you is actually FAT. How are you going to monitor your weight loss if you do not know what percent of your body is fat, before you begin your program?

Let me give you an example on measuring body fat, this is important in understanding weight loss, or should I say FAT LOSS. This is actually what we are trying to lose, right? FAT!

Lets say someone weighs 200 pounds and when we measure their body fat we find out there body fat is 40%

This means that 40% of the members body is made of fat (80 lbs). The other 120 lbs is muscle, bones, organs, water, etc. (everything but fat).

Now any true weight loss program should include some form of strength training customized to their personal abilities (Another reason you need someone who truly understands the whole body and how it works). Because if you can gain some of that muscle mass that we lose with age, our bodies will burn more calories and therefore burn more FAT!

Now it's a few weeks into the program and this person steps on the scale and they now weigh 198 lbs. They are a little disappointed because they thought they were doing better. Their clothes fit better, they have more energy, and they are feeling better.

But they are still depressed because they only lost a lousy 2 pounds! Right? Are we sure???

We now check their body fat and it is now 36% not 40%. Let's do a little math.

200 lbs at 40% body fat means that 40% of them is fat, which equals 80 lbs of FAT, and 120 lbs are muscles and everything else (called the lean body mass).

198 lbs at 36% body fat means that 36% of them is fat which equals 71 lbs of FAT, and 125 lbs of lean body mass.

This person actually lost 9 pounds of FAT (the stuff we are trying to lose) and gained 5 pounds of lean body mass (mostly muscle mass, which is a good thing because this will allow their body to burn more calories!)

You need to measure and focus on PERCENT OF BODY FAT, AND NOT WEIGHT!

But don't worry, when your body fat goes down, as your body fat decreases so will the numbers on the scale!

About The Author

Dr. Jeffrey Banas is a Chiropractic Sports Physician, practicing in Mesa; AZ. Dr. Banas personally lost 60 pounds in 2003 and now uses his experience to help others struggling with their weight problems. Dr. Banas can be reached at his office at 480-633-6837, or by visiting his web site at www.personal-weight-loss-help.com



"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


 Pounds lost: 1.6 
 
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20 Dieting Tips You Can Use Immediately To Start Losing Weight


Dieting is not easy. If it were, we would probably all be thin. Since we are not, here are some tips that successful people use to lose weight so that others can benefit, too.

SUCCESS TIP NO. 1: DRINK 8-10 GLASSES OF WATER EACH DAY

Okay, for many people this is a big problem. Water doesn't taste all that great generally because water doesn't really "taste" like anything. Drinking water 8 to 10 times each day gets easier the more you actually do it. It is simply a matter of conditioning your taste buds, and yourself, so that it becomes easier to do. Once you get started, you will begin to crave water.

To begin with, you should drink a glass of water in the morning first thing, before you eat. This is probably the easiest glass you will drink all day and it will help you remember to drink water all day long. Better yet, why not drink two glasses?

If you really cannot bear the taste of water, try using a water purifying pitcher or filter. You can also add a few drops of lemon or lime to your water ? but no sugar or sweetener! Ice also helps.

Check out flavored waters on the market, too. Just keep an eye out for additives.

SUCCESS TIP NO. 2: EAT BREAKFAST

Do not skip breakfast. If you need to go to bed a little earlier so that you can get up 20 minutes earlier each morning ? do it! Breakfast is so important to your good health and to weight control. According to Dr. Barbara Rolls a professor of nutrition at Penn State University, "Your metabolism slows while you sleep, and it doesn't rev back up until you eat again."

Eating breakfast is not only good for overall weight loss, it will help you stay on track with your diet the rest of the day. You are more likely to binge on something sweet and in the "bread" group if you skip breakfast.

You can always keep a couple of hard-boiled eggs in the fridge or some high-fiber, low starch fruit around. If you plan to eat fruit at all during the day, breakfast is the perfect time to do it.

SUCCESS TIP NO. 3: EAT AT LEAST 3 MEALS AND 2 SNACKS EACH DAY

This can be one of the hardest adjustments to make. After all, you are busy! You already have a "full-plate". When do you have time to worry about filling your plate with more frequent meals?

Just like eating breakfast will increase your metabolism, so will eating more often. This will also help you curb your bad-carb intake by making sure that your snacks are planned and occur regularly throughout the day.

Really, it will just take a minimal investment of planning time at the grocery store and at home each morning before you head out for the day to make some healthy food choices and prepare a few healthy snacks and meals.

SUCCESS TIP NO. 4: AVOID WHITE FOODS

This is one easy way to remember what not to eat. If it is made from sugar, flour, potatoes, rice or corn - just say no. Remembering this rule of thumb will make it easier to recognize those rice cakes as an unhealthy high-carb snack.

Always look for colorful fruits and veggies to substitute for the white ones. Buy broccoli, lettuce, bell peppers, green beans and peas, brown rice in moderation, leafy greens like kale and spinach, apples, melons, oranges and grapes.

These foods are not only colorful they are also high in fiber, nutrients and important antioxidants. Eating colorful fruits and vegetables will give your diet variety as well as give you added health benefits.

SUCCESS TIP NO. 5: EAT YOUR VEGGIES

It is so easy to use a low carb diet as an excuse for poor nutrition. Resist this temptation. If the only vegetable you have eaten in the last 5 years has been the potato, now is a good time to begin experimenting with other vegetables. This is important for your overall health and to avoid some nasty side effects of not getting enough fiber in your diet.

If you try hard enough, you will find vegetables that you enjoy eating. Experiment with grilling veggies and cooking with real butter to add flavor. You can also search for new recipes on the Internet or in cookbooks.

Remember, if you are only eating 40 grams of carb a day or less, two cups of plain salad greens contain only about 5 grams of carbohydrate. You have no excuse not to eat your veggies.

SUCCESS TIP NO. 6: PREPARE YOUR OWN FOOD AS MUCH AS POSSIBLE

While more and more restaurants are offering low carb friendly menu items, many of them are still not ideal low carb fare. There are many recipes for quick and easy meals that you can prepare yourself at home. Try to do this as often as possible.

If you cook your own foods, you know exactly what the contents are and you will be able to better control for hidden sugar and otherwise processed foods.

Another benefit is the cost savings over the long run. Even if you must go to the grocery store more often, you will save a significant amount per meal as opposed to eating at restaurants and fast food establishments.

It will also be easier to maintain your diet with your own favorite fresh food selections on hand.

SUCCESS TIP NO. 7: INVEST IN A GOOD SET OF FOOD STORAGE CONTAINERS

Having food storage containers of various sizes on hand will make it so much easier for you to plan your meals and snacks. When you buy nuts, fruits and vegetables in bulk you can simply prepare, separate and store them for easy use later.

For instance, you can pre-slice your apples and snack on them over several days. Simply cut them, rinse them in pineapple or lemon juice and store. This will make a quick and easy snack for later.

Fix your lunch and take it with you to work. Better yet, fix your lunch and 2 snacks for work.

SUCCESS TIP NO. 8: EAT SOME PROTIEN AT EACH MEAL & AS A SNACK

In addition to everything that's been discussed before, eating protein helps you burn more calories. Jeff Hample, Ph.D., R.D., a spokesman for the American Dietetic Association says that, "Protein is made up mainly of amino acids, which are harder for your body to breakdown, so you burn more calories getting rid of them."

Just think ? eating a protein rich snack can help you lose weight. How about a few slices of turkey or ham or some string cheese?

Eating protein will also help you feel full so that you are less likely to crave unhealthy snacks.

SUCCESS TIP NO. 9: DRINK A GLASS OF WATER AFTER EACH SNACK

This will help you get in your 8 to 10 glasses of water each day but it can also have other benefits. Ever feel hungry after eating a handful or standard serving of nuts? Try drinking water afterwards. The water will help you feel full and prevent overindulgence.

Drinking water after a snack will also help remove the aftertaste from your mouth and can help curb your desire for more.

SUCCESS TIP NO. 10: EAT SLOWLY & ENJOY YOUR FOOD

You will feel full and more satisfied if you take the time to savor your food and chew it slower. Don't get in the habit of eating while standing or eating quickly. Sit down and chew.

Eating slower will help you enjoy your food more, pay attention to what it is you are actually eating and get a better sense of when you are actually full.

SUCCESS TIP NO. 11: EAT YOUR LARGER MEALS EARLY AND SMALLER MEALS LATER

You will feel better and lose weight quicker if you eat a large breakfast and eat a smaller dinner. You may also want to eat the majority of your carbs earlier in the day, saving a salad and lean meat protein for dinner.

Eating larger meals during the part of the day when you are most active will help you to feel satisfied throughout the day and curb cravings for unhealthy snacks.

SUCCESS TIP NO. 12: CONSIDER EATING SALMON OR MACKREL FOR BREAKFAST

Yes this may seem odd, but it is one way to work in Omega-3 fatty acids that are good for you and add some variety to your daily diet. After a few months you may tire of eating eggs and bacon for breakfast. Substituting fish will give you the protein and healthy fish oils you need.

You can try canned salmon or mackerel in croquettes for a healthier sausage substitute. Or you could simply eat cold leftover salmon the next morning with dill sauce.

SUCCESS TIP NO. 13: USE LETTUCE LEAVES INSTEAD OF BREAD

This tip can seem a bit odd at first but if you try it you will probably grow to love it. Instead of eating breads and buns with your sandwiches and hamburgers, why not try leaves of lettuce?

You can make a double cheeseburger with onions, pickles and tomato wrapped in a whole lettuce leaf. Or you can make tasty wrap sandwiches with lettuce instead of tortilla and bread.

This will help increase your good carb and fiber intake while giving you more variety in your diet.

SUCCESS TIP NO. 14: EAT A FRUIT DESSERT

Okay, we all want a little dessert sometime, but how do you have your dessert and your low carb diet too? Why not try cheese with fruit slices or berries? Better yet, why not try cream with berries? You could even try sweet pineapples or strawberries with cottage cheese?

Berries are sweet and high in fiber and nutrients and dairy products are high in protein. If your low carb plan will allow it, this is a sweet and tasty alternative to more sugary desserts.

An added benefit is that the protein in the dairy products and the fiber in the fresh fruit will make these desserts more filling.

SUCCESS TIP NO. 15: GET YOUR FRUIT FRESH NOT SQUEEZED

Fruit juice can be very tempting as a replacement for soda, but just how healthy is fruit juice? If you read the labels you will soon realize that in many of the commercial juices available at your local grocery store there is very little actual fruit juice.

What you will find is lots of sugar water and other ingredients. Why not skip the juice altogether and eat a fresh piece of fruit? Not only does fresh fruit contain less sugar than juice, fresh fruit has fiber that is good for you and will help you feel fuller longer.

SUCCESS TIP NO. 16: GO EASY ON THE MEAL REPLACEMENTS

New meal replacement shakes and bars go on the market almost every day. These shakes and bars may claim to be healthy, but almost all of them, even the Zone Perfect bars, contain hydrogenated oil and sweeteners.

So be careful. The bars especially may be only slightly healthier than a Snickers candy bar. Occasionally, they may not be that bad for you but as a rule you probably don't want to indulge in a meal replacement shake or bar every day.

SUCCESS TIP NO. 17: IF IT SOUNDS TOO GOOD TO BE TRUE IT PROBABLY IS

Low carb doughnuts and muffins? You can find these prepackaged low carb labeled goods at your neighborhood grocery store and at many low carb lifestyle specialty shops. That does not mean that you should make a habit out of eating them.

While low carb pastries may be tempting remember that they still contain all of the usual carbohydrate suspects: sugar or a sugar substitute and flour.

They may be healthier than your typical muffin as an occasional treat, but remember to stick with the basics for continued low carb success.

SUCCESS TIP NO. 18: AT THE GROCERY STORE ? SHOP THE OUTER AISLES

It will be easier to stick with your low carb lifestyle if you learn the one common thread in all grocery store designs: the healthy foods are on the perimeter aisles.

Think about it, when you go into the grocery all of the healthy stuff, fruits, vegetables, meats, and dairy products are arranged around the stores walls. You only rarely need to enter the center aisle areas in those few stores that stock butter and cheese in the center near the frozen foods. For the most part all of the foods that you need for your low carb diet can be found on the perimeter of the grocery store.

Train yourself to start on one end of the outer aisle and work your way around. It will be much easier to avoid carb cravings and fill your basket with healthy items if you do so.

SUCCESS TIP NO. 19: INVEST IN GOOD COOKBOOKS

Can't figure out what to eat? Need some variety in your diet? Turn to a cookbook. Granted, not all recipes in a cookbook are low carb fare, but you will be surprised at the number of low carb and low carb friendly recipes you can find in your standard Betty Crocker Cookbook.

Cookbooks are great reference tools that often contain handy tips on purchasing cuts of meat and preparing meats, fruits and vegetables in new and exciting ways.

Plus, new low carb cookbooks are hitting the shelves all the time. So be sure to take advantage of these resources to try something new, different and delicious.

SUCCESS TIP NO. 20: TAKE A GOOD MULTIVITAMIN

We can't all do it right all of the time. Even the most conscientious food combiner may miss some healthy vitamins, minerals and trace elements in their diets. To help make sure you get everything that you need, consider taking a good multivitamin.

Check with your doctor first for recommendations and you should be tested for anemia to see if you need a vitamin with iron. However, the longer you eat low carb and the more red meat you eat, the less anemia will be a problem and you should be able to take vitamins with less iron.

Your success is totally up to you. Assuming that you are an otherwise healthy individual, your body will do its part. Just remember to adhere to the low carb diet plan that is right for you and add some variety to your meals to help you stay faithful to your health and weight loss goals.

If you're interested in losing up to 20 pounds this month, try following our 30-Day Low Carb Diet 'Ketosis Plan' which also includes over 300 healthy low carb diet recipes you can easily make at home. Visit lowcarbdiet.your-health-guide.com



"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


 Pounds lost: 1.6 
 
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2/13/08 4:56 A

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A Soda a Day: How is it Affecting Your Weight?


Many people limit themselves to one soda a day especially those looking for a quick sugar or caffeine boost. However, new research shows that daily soda may be affecting your weight more than you think. A recent study in the Journal of American Medical Association showed that women who drink soda or fruit punch every day gain weight quickly and face a significant risk of type II diabetes.

The study which analyzed more than 50,000 American nurses found that those who drank just one serving of soda or fruit punch a day tended to gain more weight than those who drank less than one a month. One serving is equivalent to one 12-ounce can of soda or one 8-ounce cup of fruit punch. The bottles of soda and fruit punches you find most often in vending machines are often 2-3 servings, which make these findings even more important since many people may be taking in more than one serving a day.

Over an average of four years, researchers found that the women who gained the most weight were those who increased their intake of regular sodas or fruit punch from one or fewer per week to one or more per day. Such women gained an average of 10.3 pounds, compared with an average of slightly less than three pounds for those who consumed one drink or less per week.

In addition, those who had one or more drinks containing sugar or corn syrup per day were 83 percent more likely to develop Type 2 diabetes than those who drank less than one such drink per month. It is also interesting to note that Type 2 Diabetes rose by 60% between 1990-2001.

The findings in this study suggest that there is something especially unhealthy about calories consumed in liquid form, said Caroline M. Apovian of the Boston University School of Medicine, who wrote an editorial accompanying the findings.

"It seems that when you drink your calories as opposed to eating them, your body may not sense that you've just taken in those calories and your appetite doesn't seem to compensate," Apovian said. "The appetite circuit might not be programmed to register liquid calories."

The take home lesson is use soda as a once in awhile treat but avoid drinking them every day for your health's sake.

© Meri Raffetto, 2005

Meri Raffetto is a Registered Dietitian and a recognized professional in the area of nutrition and wellness. She is the owner of Real Living Nutrition Services providing online weight loss programs. Sign up for her free monthly newsletter to receive nutrition tips, healthy recipes, and more at www.reallivingnutrition.com




"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


 Pounds lost: 1.6 
 
0
12.9
25.8
38.7
51.6
CCSHERE's Photo CCSHERE Posts: 11,067
2/13/08 4:54 A

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Eat Out and Lose Weight -- 25 Easy & Healthy Tips for Dining Out


Diners have become more health-conscious the last few years, and now want healthy choices whether eating at home or at their favorite restaurants. Luckily, the restaurant industry has been quick to accommodate the demand, so you'll find you have many options to "eat healthy" these days.

Whether you're eating at home or dining out, the same rules for watching your weight apply. You need to eat more vegetables, fruit and whole grains. Choose smaller portions of lean meats, fish and poultry. Eat a variety of foods, and fresh, raw foods are better. Cut back on salt, sugar, saturated fats and alcohol. Drink plenty of water, and include exercise every day as part of your daily lifestyle choice.

So whether you're having lunch with the gang, or enjoying a romantic dinner for two, you can enjoy delicious-tasting foods that are low-in calories and good for you, with just a little forethought and planning.

Here are some easy tips to remember when ordering out that will help you to lose weight even when eating at your favorite restaurants:

1. If you know the menu from the restaurant you're going to, plan what you're going to have ahead of time. This will help save you from making a last minute decision that could result in high-calorie choices.

2. Drink at least one full-glass of water or iced tea before eating your meal. This helps your digestive process, and, because you'll feel full sooner, you will eat less.

3. Don't be afraid to ask for the "senior citizen" special or kid's-sized portions. Most restaurants will accommodate you -- and often you'll pay less as well!

4. Order first. That way you're much less likely to be influenced by the choices of your companions.

5. If you're not sure how something is prepared, don't be afraid to ask. And if the dish is cooked in oil or butter, you can always ask if they have a "fat free" option.

6. If everything on the menu is high in fat or calories, ask if the chef could prepare a plate of fresh fruit and vegetables. Many restaurants offer a vegetarian selection, so if you don't see it on the menu, ask.

7. When ordering meat or fish, ask that it be grilled or broiled, and prepared without oil or butter. (When you eat it, use lemon or herbs and spices to give it flavor rather than heavy sauces).

8. Order an appetizer and a salad as your meal. Or a soup and salad. For dessert, choose fresh fruit.

9. When choosing soup, remember that cream-based soups have many more calories than broth-based ones.

10. If you're having a full meal, split the appetizer and desert with your companion.

11. If you decide to order pasta, tomato sauce has fewer calories than cream-based sauces, just like soup.

12. Choose breadsticks over bread, or if you eat bread, don't add butter. Stay away from muffins and croissants, and choose whole grain over white.

13. Choose steamed vegetables instead of baked potatoes or other starches. Again, use lemon and herbs and spices rather than butter to flavor them with.

14. Whenever possible, eat like the Europeans do, and have your biggest meal at lunchtime. Not only will you save money, but you'll cut down on calories at the same time!

15. Take the time to enjoy your meal. Savor the flavors and textures of your food, and enjoy the company you're with. When you eat slowly, you give your body's internal clock the time it needs to know when you've had enough. When you're full, stop eating. Ask your server to remove your plate so you're not tempted to keep eating while you wait for your companion to finish.

16. Ask for salsa on your baked potatoes, rather than sour cream and butter. Not only is salsa much lower in calories, but it adds a "spicy" flavor to potatoes.

17. Order salad dressings and sauces "on the side." This gives you more control of how much to use. Another tip for salad dressing -- rather than pouring the salad dressing on your salad, dip your fork into the dressing first, and then into the salad. You'll get the same amount of flavor, without all the added calories!

18. Choose brown rice over white rice (or french fries), whole grain breads and rolls over white. Not only are they lower in calories, but they are better for you.

19. Stay away from "all you can eat" buffets and salad bars. It's too easy to lose track of the amount of food you're eating, even when it's salads. If that's your only choice, then stay away from the pasta, marinated salads, cheeses and fruit salads with whipped cream. Stick to soups, raw vegetables and fresh fruits.

20. Have your soup first. It will help to fill you up, and most soups have fewer calories.

21. If you're craving something sweet, and don't want fresh fruit, choose sorbet. If you absolutely HAVE to have the chocolate sauce, use the same trick as you did with the salad dressing -- dip your fork into it first, then your dessert.

22. Split your dessert with your companion. You'll still feel like you got to be indulgent, and you'll only have to exercise half as long to burn off the extra calories!

23. When ordering sandwiches, order them with mustard only, rather than mayonnaise. Not only does mustard have almost no calories, but you won't miss the mayo!

24. If the portion you were served is large, only eat half of it. Take the other half home. Not only will you get two meals for the price of one, but you'll cut the calories in half as well!

25. Go for a walk after eating. Stroll along the beach, walk through a park, visit a zoo. You'll burn calories and get your exercise at the same time!

Online Weight Loss Tips - onlineweightlosstips.com - your source for diet and exercise tips.




"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

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The Mindset of a Successful Bodybuilder
From Hugo Rivera,
Your Guide to Bodybuilding.
FREE Newsletter. Sign Up Now!

Achieve Bodybuilding Gains by Adopting the Mindset of a Successful Bodybuilder!
This week I talked to a friend of mine who has been very busy working as it is around this time that his business really starts to pick up every year. It peaks over the Holidays and then starts to slow down again to normal levels after New Year. As a result, he has not been able to do as much as he wanted to in the gym and has not been able to get in all the meals that he needs to consume on time either. Because of this, frustration has set in and he has been contemplating perhaps just dropping the whole program until the beginning of the New Year when things begin to normalize for him. However, I advised against doing this for the following reasons:

1. Stopping to train would lower his metabolism which in turn would lower his energy levels and thus make him less productive at work.

2. Though he cannot get in the gym as often, getting his workout in and following the diet as much as possible will prevent him from losing valuable muscle gains while making undesirable fat gains. This in turn prevents him from getting further depressed as he sees his body deteriorate.

3. Once January comes and he can start hitting the gym more often and following the meal schedule to the “T”, he will be in good shape and his body will respond very quickly to the more aggressive schedule. This is a very different scenario than the one he would have encountered if he would have stopped training and dieting altogether, as in this case, he would have needed to use at least a week to get his body conditioned for the weights again and it would have taken him an extra week, or maybe even two, to get rid of any body fat that he might have gained depending on how bad the diet was.


Be Flexible, Be Consistent, Be Prepared
Therefore, in order to be successful in bodybuilding you need to have the right mindset. Bodybuilding is both a physical and extremely psychological endeavor. Of course, we all get frustrated when our schedules are affected by work, or any other life circumstance that may be thrown our way. Life is full of monkey wrenches in case you haven’t noticed and it does not make it easy for us to get our workouts and meals in. Therefore, we have to fight aggressively and plan ahead if we want to get our workouts and meals in.

As bodybuilders we must keep our eyes on the ultimate goal, which is always more muscle mass with less body fat. In order to accomplish that one must be consistent with the training and diet. If for whatever reason the program that the bodybuilder has mapped out is too much of a time commitment at a certain period in life, then the solution is to modify the bodybuilding program to one that does fit the time schedule…be flexible. For instance, back in my engineering days there were periods when I had to work 60-70 hours a week, I modified my training to where I would hit the gym 5 days a week for 40-45 minutes of weight training. Since I had no time to do cardiovascular exercise, I would superset antagonistic muscles in order to get some sort of cardiovascular effect (refer to my abbreviated bodybuilding plan at the end of this article). That is all I could afford to do at the time. I always tried to get my training in before work, but if for some reason I would miss it in the morning, then I always had lunchtime to make it up or later in the evening after work. Worst case, there was always the weekend for makeup sessions. Regarding meals, I always brought in all of my meals with me pre-prepared and also enough Meal Replacement Powders for those times that I was really on the run.

Some of you for whatever reason may not even be able to do more than three sessions a week. If this is the case, then no issue; make the most out of the time that you do have available to train. The key to making lasting bodybuilding gains at the end of the day is that you have a realistic plan that can be executed consistently, not trying to follow one that looks really good in paper but cannot be executed. You will get to where you want to go, it may just take a little bit longer depending on how much time you can dedicate to reaching your goals.


Achieve Bodybuilding Gains by Adopting the Mindset of a Successful Bodybuilder!

Having said that here is what the mindset of a successful bodybuilder looks like:

1. The successful bodybuilder analyzes his/her time commitments and creates a bodybuilding plan that suits his/her situation.

2. He/She prepares all meals in advance along with liquid meals in order to prevent missing meals.

3. If the plan is affected for whatever reason, instead of being depressed about it and leaving it, a modification is made in order to continue execution. So for instance if a training session is missed, then it is performed on the following day. If a meal is missed, then it is consumed as soon as possible. If an unscheduled cheat meal is consumed, then the bodybuilder gets right back on the diet on the following meal instead of blowing the diet for the whole day, or week.


In a nutshell, for any challenge that the bodybuilder faces, a solution is researched and executed in order to continue with the bodybuilding lifestyle. There is no room for frustration nor thoughts of dropping the bodybuilding plan in the mindset of a successful bodybuilder. Always think damage control, never “falling off the wagon”, so to speak, as once off, you run the risk of never getting back on.

In my fifteen years involved in bodybuilding, I have noticed that this is the mindset of the most successful bodybuilders. Successful bodybuilders always look for solutions while the non-successful ones always look for excuses.

Abbreviated Bodybuilding Split Workout Routine
Workout (A) – Chest/Back/Abs

Triset #1:
Incline Bench Press 3 sets of 10-12 reps
Wide Grip Pull-ups to Front 3 sets of 10-12 reps
Crunches 3 sets of 15-20 reps

Triset #2:
Chest Dips 3 sets of 10-12 reps
Close Grip Chins (Reverse Grip) 3 sets of 10-12 reps
Hanging Leg Raises 3 sets of 15-20 reps

Triset #3:
Incline Flyes 2-3 sets of 10-12 reps
Low Pulley Rows 2-3 sets of 10-12 reps
Bicycle Crunches 2-3 sets of 15-20 reps

Workout (B) – Shoulders, Biceps, Triceps

Triset #1:
Upright Rows 3 sets of 10-12 reps
Triceps Pushdowns 3 sets of 10-12 reps
Incline Curls 3 sets of 10-12 reps

Triset #2:
Bent Over Laterals 3 sets of 10-12 reps
Concentration Curls 3 sets of 10-12 reps
Lying Dumbbell Triceps Extensions 3 sets of 10-12 reps

Triset #3:
Lateral Raises 2-3 sets of 10-12 reps
Hammer Curls 2-3 sets of 10-12 reps
Overhead Dumbbell Triceps Extensions 2-3 sets of 10-12 reps

Workout (C) – Thighs, Hamstrings, Calves

Triset #1:
Squats (Medium/Wide) * 3 sets of 10-12 reps
Lying Leg Curls 3 sets of 10-12 reps
Standing Calf Raises 3 sets of 12-15 reps

Triset #2:
Leg Press (Close Stance; feet and legs together) 3 sets of 10-12 reps
Standing Leg Curl 3 sets of 10-12 reps
Calf Press 3 sets of 12-15 reps

Triset #3:
Leg Extensions 2-3 sets of 10-12 reps
Stiff Legged Dead-lifts or Lunges (Pressing with heels) 2-3 sets of 10-12 reps
Seated Calf Raises 2-3 sets of 15-20 reps

*Note: Perform squats with a medium stance and when you hit failure, then change to a wide stance and keep the reps coming until you hit failure again. If you suffer from back problems you can substitute for a leg press machine and use the same technique.

NOTES:

* Workout Frequency
This routine can be performed as little as 3 days a week and as much as 6 days. All you have to do is rotate workouts A, B, and C.

* Rest in Between Tri-sets
After each tri-set you can rest 1 minute to 90 seconds at the most. Keep up a fast pace. Also remember that there is no rest between the exercises in the tri-set. So for instance, you will go from Incline Bench Press to Wide Grip Pull-ups to Crunches and then rest 1 minute before starting again.


About The Author
Hugo Rivera, About.com's Bodybuilding Guide and ISSA Certified Fitness Trainer, is a nationally-known best-selling author of over 8 books on bodybuilding, weight loss and fitness, including "The Body Sculpting Bible for Men", "The Body Sculpting Bible for Women", "The Hardgainer's Bodybuilding Handbook", and his successful, self published e-book, "Body Re-Engineering". Hugo is also a national level NPC natural bodybuilding champion. Click here for more information on Hugo Rivera.



"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


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Split Routine
Weight Training Split Workout

When it comes to bodybuilding, more is not always better. For instance, while your initial temptation may be to take your ambitious mind and eager muscles to the gym as often as possible, that strategy can actually work against you. Again, one essential key is to know when to work out and when to rest. Too much of one or the other and you've upset the apple cart.

As you lift, you're actually fatiguing and wearing down the muscle tissue. It's during the recovery process that your muscles actually grow bigger and stronger. So as you can see, you should never train the same muscles on consecutive days since it's actually counterproductive.

That's where a split routine comes in. This is a program in which you train different muscles on different days. So while you might lift on consecutive days—chest, shoulders, and triceps on Monday; legs, back, and biceps on Tuesday—you'll be using different muscles each day. Not only does this allow ample time for your muscles to recover, it means you'll be doing fewer exercises on any given day. This prevents burnout, allows you to spend less time lifting on each visit, and means you'll be able to work more intensely on the exercises that you will do.

At the other end of the "too many" spectrum, if you train too infrequently, the strength gains you made in one session will be lost by the next. That means even if you do the best routine in the world on January 1 and little or no training until February 1, the result would be minimal at best in the strength gains department. That should come as no surprise, but we hear people who lift twice a month lament the fact that they're not making much progress.

So what is the ideal frequency? That varies from individual to individual and has a lot to do with how hard each training session is. Here's another immutable rule to note: A hard workout will require more recovery time than an easy one.

Individual strengths and weaknesses aside, two workouts per week is good; three may be better. Whenever possible, we advise beginners to aim for three workouts. If you manage to do two, fine; however, if you're shooting for two, the tendency is that you miss one and compromise your gains. There's another reason why three sessions may be better than two. Early in your workout life, one of our primary goals is to get your brain and body used to the exercises. At this stage we're less concerned with intensity than frequency. So don't worry about your body's ability to tolerate three workouts a week. Once your make going to the gym a regular part of your life—when your bodybuilding workout becomes part of your regular routine—we'll up the intensity and really start to see significant gains.



"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


 Pounds lost: 1.6 
 
0
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How Many Calories Can I Have And Still Lose Weight?


How to Estimate How Many Calories You Can Have and Still Lose Weight

To figure out how many calories you should have, first start with where you are. In other words, figure out how many calories it takes to maintain your present size and then reduce from there. You can go about this in many ways. Most people simply choose an arbitrary number like 1200 calories and that's what they eat, but in nearly every case that's not nearly enough calories to ensure adequate nutrition, not to mention the deprivation that sets up.

While losing weight and to this day, I eat over 2000 calories a day on average and I've maintained a good weight for my height for over 17 years. Remember, your body requires calories to maintain itself.

Basic Calorie Requirements Calculation Based on Activity Level:

Sedentary : 13 X Weight = Avg. cal/day
Sedentary is not exercising at all

Moderately Active: 16 X Weight = Avg. cal/day
Moderately Active is exercising approximately 3-4 times per week

Very Active: 19 X Weight = Avg. cal/day
Very Active is 5-7 strenuous exercise sessions per week.

If you weigh over 200 pound now, and you'd like to weigh closer to 150, here is a calculation you could use to get started: Assuming you are going to be adding enough exercise to quality as Moderately Active, we'll use 16 as our modifier:

150 pounds X 16 calories per pound = 2400 calories
Less 500 (Using the common 500 calories per day reduction) gives us a total of 1900 average calories per day

If you started to incorporate a plan that allowed an average of 1900 calories every day, you'd start to lose weight. The mistake most people make is to reduce calories too much, which ultimately sacrifices muscle plus sets you up for feeling deprived. It's far better in the long run to go more slowly, keeping as much muscle as possible while burning calories via exercise. Remember too, even if you don't eat quite that many calories on many days, you might eat more on the weekends for instance, so it ends up being closer to your goal of 1900 average per day. Take the total calories for the week divided by seven.

Remember, this average calorie number gives you plenty of wiggle room during the week. You can have some treats along with everyone else, or add more on weekends. Instead of constantly saying, "I can't, I'm on a diet," now you can say, "Thank you, that looks delicious," and enjoy some. It doesn't ruin your diet plan because you've got a large enough calorie allowance that if you are more careful some days than others, it will work out to the average number of calories you want. I tend to eat far less calories during the week than on weekends and my totals generally average out to 2000 to 2200 calories per day.

The 500 calorie reduction is a well accepted amount. You can reduce your calories further, but I wouldn't recommend it. It doesn't benefit anyone to try for faster weight loss, in fact, if you reduce your calories too much you end up wasting muscle in the process, which is exactly what you do not want to do. If you want faster results, it's better to add more activity, thereby burning more calories at rest.

You may be thinking I'm nuts, recommending 1900 calories per day, but I can say for a fact that if you eat too little (1000 - 1200 calories is too few, IMO) then you set yourself up for all of the following:

Deprivation. You're going to feel deprived, mentally and physically. 1000 calories isn't enough for your basic metabolic needs, much less to fuel yourself for your activity needs. Add more food! Just have a bit more than you're already having, so for instance, if you are allowed 1/2 cup of vegetables is a whole cup going to ruin all your progress? I doubt it. Eat a whole cup, or go ahead and have two oranges. Fruits and vegetables are very low calorie but provide high nutrition.

Sure, some vegis and fruits are high in sugar, but it's natural sugar. I seriously doubt our planet grows any killer foods - it is more likely the food industry which has processed those foods to become nothing more than a dried powder, then add back more sugars, and chemicals so it will resemble the original product, is more harmful than a simple apple or banana?

If you are diabetic or must watch the sugars, have a small bit of protein along with the higher glycemic food, such as an ounce of cheese with your apple. Notice I said an ounce of cheese, not a slab big enough to feed a small country.

Metabolic Slow-Down Feeding yourself too few calories sets you up for metabolic slow-down. Studies have shown time and again that a heavier person can find it difficult to lose weight, even though eating very low calories, simply because their body's metabolism is burning at such a slow rate. As you probably already know exercise helps to speed up your metabolism but so does eating. That's why they say breakfast is so important, not only to fuel yourself but because it starts the metabolic furnace burning, and it continues to burn all day. If you don't eat anything until noon, you don't stoke your furnace to start burning until then either.

Has the ultra low calorie approach worked for you so far? If not, why not try something more reasonable? Tag along with a friend who doesn't have a weight problem and you'll see how sometimes they eat more, sometimes less, but on average they eat enough to fuel their body and maintain their weight.

Adding more food gives you additional eye appeal. If you split up 1000 calories over the course of an entire day you're looking at pretty skimpy portions on your plate each time you eat. I like to feel like I'm getting enough to eat and I do this by rounding out my plate with extra vegetables.

If I'm having a frozen entree for instance, I'll cook up a cup or more of frozen vegetables to add to my plate. The extra vegis really fill me up, providing the satisfaction I need, and I often have a bit extra vegetables to throw away. Is that wasting food? No, it's smart. Far better for me mentally to have extra food to toss away than to be licking the plate because I'm still hungry. I'm also not likely to start wanting something else to eat right after dinner if I'm feeling content with the amount I've eaten.

Make an effort to learn to like your food as is. Plain mixed vegetables with nothing on them are delicious. It took me awhile to stop putting butter on them, and then even quitting the Molly McButter (just chemicals and sodium). I eat them plain and yes, they are great. Nature made our fruits and vegetables naturally sweet and all those "extras" we are used to using like butter on vegetables or potatoes certainly make things taste all yummy but they also make us larger than we need to be. Those "extra" calories add up.

Start to Slowly Make Ajustments to What You Eat or How Much You Eat

For instance wean yourself off adding sugar to your cold cereal. Read the label; all processed cereals contain a ridiculous amount of added sugar already. There's no need to add more. My only exception is brown sugar on oatmeal. I don't sugar my cereal at all anymore but it took me awhile to make the change. Start by adding a bit less, then next week cut back a bit more until you break the habit entirely. Tiny changes make up for big results over time.

If you feed yourself well, and focus on increasing your activity, even if only a little, then you will continue to lose fat, build muscle and get more shapely, all the while increasing your metabolism so you can eat more food!

~~ Kathryn Martyn, Master NLP Practitioner, EFT counselor, author of the free e-book: Changing Beliefs, Your First Step to Permanent Weight Loss, and owner of www.onemorebite-weightloss.com/

Get The Daily Bites: Inspirational Mini Lessons Using EFT and NLP for Ending the Struggle with Weight Loss, www.onemorebite-weightloss.com/getne
ws
.html




"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


 Pounds lost: 1.6 
 
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Water - How Important Is It In Our Daily Diet And With Weight Loss?


The importance of drinking water is mentioned in almost every article on weight loss. It is a very important fact that we need to drink water whether we are dieting or not. It is water that assists with the dissolving and transporting of nutrients such as oxygen and minerals to the organs of the body.

I know many people will say YUK to water but drinking other fluids may hydrate your body but you will need to consider the extra calories and sugar in them if trying to lose weight. Also it maybe time to learn to like to drink water due to the health benefits water provides. If water is not your thing, try flavouring it with a slice of lemon or start with mixing half apple/orange or cranberry juice with water.

Here are 8 reasons to drink 8 x 250ml glasses of water per day.

1. We need water to avoid dehydration. Dehydration can have devastating effects on our health and has been linked to constipation, headaches, dizziness, leg cramps and more?

2. Water helps rid the body of waste, by flushing out toxins from the fat cells. This process can eliminate problems with constipation.

3. Water helps the kidneys to function properly. When insufficient water is drunk the kidneys cannot work properly and this has an effect on our liver. It is the livers job to convert stored fat to energy. If the liver needs to do some of the work that the kidneys should be doing, than the liver can not work as it should do to metabolize fat and therefore the fat is stored rather than broken down and used as energy.

4. Water aids in the burning of fat. To burn fat the fat cells need to first be free of excess water and toxins. One reason you may not be losing weight is your not drinking enough water so your body holds on to what water it gets for survival. Our metabolic rate is the rate in which we burn calories. Water is required for this process to function at its best. Studies have shown that a decrease in water intake will cause fat deposits to increase, while an increase in water intake can actually reduce fat deposits

5. Water suppresses the appetite naturally. When your stomach is full of water, you'll feel full sooner. If you think you are hungry, drink a glass of water and wait 10 minutes before eating something as you may just be thirsty. (However water should not be substituted for food, still eat your 3 meals per day and 2-3 healthy snacks per day)

6. Enough water helps reduce water retention. To get rid of excess water, one has to consume more water. This is because if not enough water is drunk the body goes into survival mode and stores water in extra-cellular spaces. This can show up as swollen feet, legs, hands.

7. Water helps maintain proper muscle tone by giving muscles their natural ability to contract more effectively. Muscle tone will prevent the sagging skin that usually follows weight loss.

8. Water does wonders for your skin it leaves you with a clear, glowing complexion as impurities have been washed out of your system.

Suggested ways to include water in your daily diet are:

? Have a glass of water at every meal time. Breakfast, Mid-morning, Lunch, Mid-afternoon, Supper.

? Keep a water bottle full at your desk or if you're at home on the kitchen counter and reach for it to sip from throughout the day.

? Take a bottle of water with you in the car to sip when waiting in traffic.

? Drink water prior and after exercise. Naturally if you are exercising more water will be required than the daily recommended.

Once you have reached your weight loss goal continue to feed your body with water on a daily basis.

Angela Emde, Wellness Coach assisting others take small steps to a healthier life. http://www.slim4summer.com


"A goal without a plan is just a wish." ~Antoine de Saint-Exupery, French writer (1900 - 1944).

The Keys to MY Success:
1. FAITH+DETERMINATION+SUPPORT
2. Eating CLEAN + CALORIE CYCLING
3. Strength + HIIT - High Intensity Interval Training
4. Keeping SODIUM under 2300 mg/day
SW 180.8 - 1/18/2007
GW 128 - Reached 4/29/2007

Ticker shows bodyfat % postpartum as of ...

CALORIE CYCLING Team Leader
teams.sparkpeople.com/caloriecycling


 Pounds lost: 1.6 
 
0
12.9
25.8
38.7
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GOINATIT's Photo GOINATIT Posts: 3,361
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I'm enjoying the info...Thanks CC for doing this. I appreciate all your work.
emoticon

Edited by: GOINATIT at: 5/8/2008 (07:52)
~~~debi~~~


Just do it!

All I have is today-
this moment- Make it count.





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This is all such FANTASTIC information. Great team and I can't wait to jump in!

I'm only as strong as the coffee I drink and the hair spray I use...

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Nope you don't have to add a thing to them, keep them in the frig and they will last a long time.. I am not sure of the exact time tho. If you are like me you will use them in plenty of time tho.. I love almond butter.. I haven't ground my own in a longtime so I am glad this subject came up.. I need to go do this.

Have a great day, debbie

I have started back here in Feb 2012 after putting some weight back on. I lost 114lbs here previously and I now know I need this community and the food tracker to keep me in check.

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I don't know of any health food stores near but but I do have a trader joes and think they may let me grind my own nuts...When grinding them do you add anything? How long does home ground nuts last? Thank you..diane

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