You don't need a treadmill to do cardio.

I know, it is something that is engraved in your mind. And I have to admit, the fitness industry is guilty of this misconception. They want you to get a membership, pay monthly and after a few weeks, you don't show up again. And I know, a lot of people think that by getting a membership, they'll get in shape easily. And they like to see new toys. Those should be better for getting in shape. It's almost an entertainment factor.

The reality is, you don't need any equipment. I train most of my clients, using no equipment at all. And I get their heart rates higher then when they do cardio. Your body weight should be enough if you know how to use it. And you need to be committed to change and not afraid of working hard.

New fat loss supplement

Finally! A weight-loss system that has everything you need to lose the weight and keep it off. And it feeds you with high quality whey protein that boost your immune system. It is called FITT, Future In Thinning Technology. Follow this link for more info.

http://tinyurl.com/yawn25n

The problem with diet foods

There are so many low-fat/ no-fat food options at the supermarket. You would think that if dietary fat was the main cause of our obesity problem, we would be getting thinner. If you ate a lot of “light stuff” we would get lighter. That’s not what the stats are showing us. We’re getting fatter and fatter. What’s going on?

If you took the time to read the ingredients in your no-fat yogurt, you’ll see that corn starch is part of it. Since fat is taken out, they need to add something as a binding agent. Corn starch, corn syrup and the others, are the cheapest food filler money can buy. And it is a processed carbohydrate. This will increase the glycemic index of your food. So you will digest your food faster and soon you will be hungry again.

I know that we’ve been educated to stay way from fat. Reality is we need a daily intake of healthy fat. All the cell of the body needs it. And it looks like processed carbs are the bad guys in weight gain. What do you think?

No equipment workouts

I hear all kinds of excuses for not following an exercise plan. I don't have time, I don't like going to the gym, I don't have any equipment at home, etc,... Soon I'll start posting exercise routine that you can do at home and of different time length, from 10 to 30 min. And the best of all they will be no equipment workout routines. Yes, you can have a kick ass workout at home with a no equipment workout. Keep coming to this blog and you'll soon be able to watch videos of no equipment workouts that you can follow at home.

Can exercise make you smarter?

If you need one more reason to get your butt off the couch, here it is. Recent research shows that aerobic exercise can help your brain perform better. But you need to get your heart pumping a little faster. Increased blood flow carries growth factors from the periphery of the body to the brain. This would help creating new neurons and connections.

At the University of Illinois, students performed better at a memory test following a brisk walk compared to sitting down. Same results for elderly people, comparing a 6-month program of cardio or stretching.

And the bonus is, the harder you workout, the more positive change you get.

Fibre and fat loss

In earlier posts, I mentioned 3 elements that can slow down digestion; protein, fat and fibre. Turns out, fibre is a great ally in preventing fat gains. A recent study reports that participants who ate more fibre were less likely to gain weight and body fat. This is because fibre adds weight and volume without adding calories. It also binds to fat, thus decreasing fat absorption. The author, Dr Larry Tucker, suggests a high fibre intake combine with abundant physical activity for weight management.

This is one more reason why you should eat more fruit and vegetables. And this research supports my suggestion of eating a salad before the rest of your meal. Just give it a try.

Waist management

I know we are all obsessed about weight. If you make weight the focus of your plan, you may not get the whole picture. I have clients that find themselves fitting better in their clothes without budging a pound on the scale.

Here’s what I suggest. Get on a waist management program instead of a weight management program. Focus on losing inches instead of pounds. Your waist girth is a more important predictor of mortality related to being overweight. (See Sept 22nd post)

Take a tape measure and record your waist girth at the belly button. Keep the tape measure parallel to the floor. The ideal waist for a man is 35 or less. And it starts to be dangerous for your health when you reach 40 inches.

Low-glycemic shake

A few days ago I posted on how to use the glycemic index (GI) to help you lose fat. Here is a shake that is low glycemic.

Blend the following ingredients (GI in parentheses)

- ½ apple (39)
- ½ peach (28)
- ½ cup ice (0)
- ¼ cup ready-to-eat muesli (66)
- ½ cup of skim milk (32)
- ½ cup low-fat yogurt (14)

Enjoy

Weight loss approach different for men?

I once had a conversation with a guy and he said that losing fat was a constant challenge for him. He said that he liked to eat like a man. And that meant to eat until being so full he felt sick. He could easily eat 2 pizzas and a tub of ice cream.

It’ true that most of us eat like vacuums. Personally, I never leave food on my plate. But now that I’m approaching 40, I can’t get away with the eating habits of my 20s. I figure I need to be smarter about it.

Guys, if you are overweight, it is time to make some changes before it’s too late. For most of you, you need to reduce your portions. Try to eat more regularly in order to control hunger. And just because the menu says “Hungry Man” doesn’t mean you should order it. And unless you plan to chop wood, the lumberjack breakfast may not be the best option.

At the same time, I’m not advocating that you make yourself miserable by eating like a bird. Find new habits that you will be able to maintain. Don’t try to starve yourself. If I don’t eat well, my wife thinks that there’s something wrong with me.

Stress and fat loss.

It may be news to you. It seems like more stress equals bigger gut. Maybe we should change the terminology from beer gut to stress gut. Stress-related hormones promote fat deposit in the abdomen. Not only do you gradually lose sight of your penis, it also puts you at greater risks of heart disease.

And stress is not only trying to finish a project in time. It is driving in traffic, being sleep deprived, not eating properly. These are all stresses that your body has to deal with. And it all adds up. So take time to relax and take deep breaths. One thing you can do is to take breathing breaks. Take 5 deep breaths every hour at the hour. It will have a calming effect.

When it comes to exercise, just get started

People can find all kind of excuses to delay the start of their exercise program. And when I was working in health clubs we gave them another one. I often suggested that they get a doctor’s approval before starting an exercise program. This was supposed to reduce the risks of a member dying in our club. I understand that I should never prescribe high intensity exercise for a beginner. But even if you have high blood pressure, wouldn’t you benefit from walking regularly?

And recently I read that this approach has no scientific base to support it. And a research published in August 2009 suggests that sedentary individuals should start exercising as soon as possible. Start small and build up gradually. Go to a doctor if you feel dizziness or chest discomfort. The authors do suggest a medical exam for individuals with intermediate or high risks of heart problems. In these individuals, it reduces the risks of problems.

What are you waiting for?

Is 10 minutes enough to lose fat?

Another misconception is that you need to workout for 20 minutes at a time to burn fat. Again it is based on old research that the fat burning system takes 12-20 minutes to go full throttle. It is true, and you now know that it is not the best approach to maximize total fat loss. Intensity is the key to that door. (See yesterday’s post)

Let’s look at a study published in 1995 in the International Journal of Obesity. They investigated exercise adherence and fat loss. To do so, they compared a group that trained on average 30 minutes per day, and a group that exercised in bouts of 10 minutes at a time.

1X30 min VS 3X10 min

What do you think happened? Well, one group exercised more diligently and lost more body weight. And it is the 3X10 min. Seems like bouts of 10 min are easier to fit in the schedule and you can work harder. And the effects on cardio fitness were similar. Do we still have guys out there that will use the no time excuse?

Exercise Intensity and fat loss

While I was doing my Masters’ degree, I realized that our research was comparable to the Formula 1. F1 technology is 10 years ahead of our cars. And our research results would influence the public’s approach to fitness 10 years later.

So it is about time that we stop thinking that slow continuous cardio is the best strategy to lose body fat. Research from the 80s taught us about the “fat burn” zone. While it is true that we burn more fat than carbohydrates at lower intensities, it is still not the best approach. We will soon learn that you need to maximize fat burn post-exercise.

A study from 1994, in the journal Metabolism, investigated the effects of exercise intensity and fat loss. They compared high intensity (HI) and regular endurance (E) training over a 20-week period.

The results? Even though the E group burned twice as many calories during the exercise sessions, the HI group lost more body fat. How’s that possible? One of the explanations is that HI exercise favours a greater body fat utilization after exercise. This is why I suggest that HI exercise should be the base of your fat loss plan. Just be reasonable and don’t start too crazy. Challenge yourself and increase gradually.

Think yourself thinner

One thing that I have noticed with weight loss clients is that they have a tendency to put themselves down. And that includes their achievement. When you lose your first 5 pounds, be proud of yourself. Don't focus on the fact that you still have a lot to lose. You have to acknowledge your daily success. It keeps you positive and motivated.

Here is one exercise you should do. Write down 5 things that you like about yourself. It could be qualities, skills, personality traits, etc. Then find 5 things that you like about your body. These positive views abot yourself will set up your mind to focus on what is great about you. You will feel better about yourself and about your goal of getting healthier.

Now that you have set a weight loss goal.

You finally have that goal. It represents "what" you want to achieve. What you want to see change. And it is very important to be specific. Now there are other questions to be answered. The next one is "why". Why do you want to see that change? Why is it important to you to achieve your goal? This is your reason for embarking on this journey. This is what will keep you going when times get challenging. It will keep you focus and on track.

Then you need to figure out how you will do this. You probably need to change some habits. If your present habits made you gain 40 pounds, it's time to change them, don't you think? Unless you want to wait another year and gain an extra 10.

In other words, what is your plan. It's like a business plan for your body, your new body. Decide what you want to see change and why. Then write down the steps you need to follow in order to get there.

Top five habits for fat loss

1. Balanced meals and clean eating habits are crucial. And this blog will keep on giving you tips on how to improve. Find what works for your lifestyle.

2. Watch your eating habits. I'm not kidding. You need to create a fat burning environment by eating the proper food.

3. 2-3 high intensity workouts per week. This will increase your metabolic rate and push the fat burn even more.

4. 2-4 low to moderate activities per week. It will burn extra calories. And it may save you from your cravings. Have a craving for cake? Go out for a walk.

5. Be more physically active during the day. See 'Every stp counts from Sept 10 on this blog.

The glycemic index and weight loss

At the same time as you want to maximize fat burn, you want to minimize fat storage. And the only way to do that is to eat in a way to control insulin levels. You know, insulin, the hormone that makes glucose enter your cells? Well, we could call it the "storage hormone". That means the more insulin is secreted, the more sugar and fat is stored. And insulin secretion will be determined by your blood sugar levels.

So, on top of eating protein, fat and fiber, there's another way to keep your blood sugar in check. Choose carbohydrates that have a low glycemic index. The lower the number, gives you a smaller insulin secretion, thus less storage. And it might keep you full a little longer.
http://en.wikipedia.org/wiki/Glycemic_index

What is your weight loss goal?

If you are serious about getting leaner, setting goals can be a big motivator. It helps in keeping you focused. If you are starting, your goal may be to commit to 3 workouts per week. Or set up a food plan for a week and follow it. When you get those achievements under your belt, try to make them new habits.

Once you are eating well and are active, you can set a change goal. A goal like fitting in those pants that are "really" too tight. And make your goal attainable. I mean, if you are a size 42, don't set a goal to squeeze into a size 36 right away. The size 36 may be a great long term goal, just not appropriate for the short term. Makes sense?

And give yourself a realistic time line to achieve your goal. Anywhere from 8-16 weeks is OK. Now write down your goal in a positive statement. It coould look like this.

"Today (date), I can fit comfortably in my size (goal) pants. I am really proud of my achievement.

Give it a shot and let me now how it goes.

What is your fat threshold?

You know how some people gain 5 pounds and they want to lose it? And then you have some guys who just let it get out of control. Only to wake up one morning and they have 25+ pounds to lose? Which one are you? What is your fat gain threshold? And research shows that the threshold inches higher with time. Remember that the sooner you tackle the problem, the fastest you'll get back to your fighting weight.

If you wait until your waist get out of control and that you need a 3rd wardrobe, beware. You are just making the job harder for you. Fat cells can only store a certain amount of fat. Once they reach their limits, they trigger the formation of new fat cells. Making it harder to lose the extra pounds.
What is the best strategy? As stated by obesity researcher Claude Bouchard, don't get obese. And if you are, start making changes today. Don't wait for the New Year, the new month or the new week. The road to a new you starts today. The journey of a thousand miles starts with the first step- Confucius

Eating slow for weight loss

The defenition of eating is "Take into the mouth, chew and swallow". That means that most of us don't really eat. Because we tend to forget the chewing part. And I'm guilty of that. As a kid, we had races to see who could finish meals the fastest.

One thing is for sure, by chewing well, it will improve your digestion. And your body will be able to better absorb the nutrients in your food. Also, you'll probably eat less. It takes 20 minutes for your body to get the message that it is full. Thus by eating slower, you will get the feeling of fullness before you take in all the extra calories. Which will improve your chances of success for weight loss.

This is the purpose of eating a salad at the beginning of your meal. It is a low-caloric, slow-digestible food that takes place in your stomach. Leaving less space for higher caloric foods. And the message the message of fullness has time to get to your brain. About the salad, just don't use store bought salad dressings. They are full of sugar and other chemicals.

Another thing you can do to slow down your eating is to put your fok down while you chew. Believe me, it is harder thatn you think. And it is a great habit to have. A recent Japanese stude reported that fast eaters were more prone to diabetes and weight gain.

Food diary and fat loss Part II

By now you should have at least 7 days recorded in your food diary. And I hope that it helped you in finding areas to improve. Also, I want to reinforce that you need to be honest with this. I used to train this lady that had a hard time losing weight. Even though she was following her food plan and exercising on a regular basis. I was running out of options until one day I spoke to one of her co-workers. And I learned that she "forgot" to tell me about her daily chocolate bar!!!

So the food journal is a very important tool. It will make you realize what you need to improve in terms of nutrition. And one day, you will figure out what approach works best for you. You will feel fantastic and have lots of energy. Then all you have to do is to go back a few days in your food journal and see what worked so well. Without having it on paper, you will always be guessing.

And consider this. In a recent study out of the University of Arkansas, the participants who kept a food record for 3 weeks or more, lost 3.5 pounds more then those who didn't.

Every step counts in losing weight

The other day I heard 2 guys talking about weight loss and how hard it was. They both had more than a few pounds to lose and complaining about their beer guts. The interesting fact is that they were having this conversation while riding the escalator. Did they ever thought about using the strairs?

My point is that every bit of activity counts. If you use your food to create a fat burning environment, evry step you take will bring you closer to your goal. Make it a habit to take the stairs, walk instead of taking the car, park a little further away when you go to the mall. It all adds up. Now, just make sure that you don't reward yourself with food. It will just defeat the purpose.

Balanced meals for fat loss

Everytime you eat you should have some protein. Protein ia what will satisfy hunger the fastest. And by now you know that you should also have veggies with your meal. If you are really serious about fat loss, your plate should have salad in one half of it. Then a lean protein in one quarter and steamed veggies in the last quarter. Really minimize your consumption of pasta and rice. We all have a tendency to over eat them. They give a big rise in blood sugar and it will end up in your fat cells. If you have a big craving rice, pasta or bread, you can have some after a good workout. After a workout, your muscles' energy stores are lower. Thus making your muscles ready to take in the carbs you just ate.

So, a balenced meal will have a source of lean protein, some carbohydrates in the form of veggies and some good fat. Fat can be in your home made dressing made of olive oil and vinegar. If you eat this way, it is a no fail strategy.

No time to exercise?

I hear that excuse often. And there's a way to work around it. A study published in the 90's reported that a group of people that exercised 3 times a day for 10 min each lost more body fat than the group that exercised for 30 min in one shot. How is this possible? Well you can workout at a much higher intensity if you only go for 10 min. See, that word again, intensity. Doesn't m atter what amount of time you have, peform your exercises in a challenging way. It should not feel like a walk in the park.

Sleep and fat loss

You probably never guessed th at the quality of your sleep could affect you weight. You have to realize that most of us are sdeep deprived. In order to funtion in our society we cut ourselves short of something very important. With lack of sleep, we become less alert and we cannot perform at a high level. And we are so used to feeling this way, that we don't remember what it feels like to be fully alert and rested.

And what do we t end to eat when we feel that way. Well research shows that we have a tendency towards sugary foods and snacks. And we use these foods to gi ve us a boost. Especially during the afternoon slump. So take on goo d sleeping habits and make sure you get plenty of restorative sleep. It will help your food choices.

Try this workout for fat loss

Now that your food intake is changing gradually, it is time to include a little activity. Your food choices will set the stage for fat burn. And the exercise will improve on this. And you need to find activities you enjoy. Doesn't matter what it is, get moving. This workout is one you can do at home, with no equipment. It is short and challenging if done properly. Just adjust the number of repetitions based on your fitness level. Do these as a circuit

Squats 10 reps
Push up 10 reps
Jumping Jacks 10 reps
Crunches 10 reps
Walk 1 min

Perform 2-4 sets. This will help you maximize your fat burn. Have fun

Food quality and fat loss

You are what you eat. You've heard that one before. Let's take a look at your food diary again and see what kind of food you eat. Is it processed and stripped of nutrients? If it is the case, you will digest it quickly and be hungry again soon. Your body seeks more than calories, it seeks nutrition. And most over processed foods are devoided of nutrition. Moreover, they are full of preservatives and coloring. The kind of stuff that should not be in your body.



You should choose foods that are as close as possible to the real thing. Go for chicken, not the cold cuts fake chicken. And fruits are better fresh, not dried. Take a good look at your food and what can be improved on in terms of quality. Even if you only subsitute one item for now. It is a step in the right direction. Feed your body well and it will thank you for it. If you are what you eat, do you wonder why you feel like garbage?

Eat more often to lose weight.

I know that is sounds weird. Eating more often does not mean that you'll ingest more calories. By eating more often you will have better control over your hunger. Thus making it easier on you to reduse your portions. You will control your blood sugar levels and maintain your body in a fat burn mode instead of a fat store.



Instead of 3 square meals, try to add snacks between your breakfast and lunch and between lunch and dinner. Chances are you won't feel as hungry when dinner time comes. And snacks should include protein and carbs. As an example, a piece of fruit and some nuts. Or fruit and some cheese. Give it a try.

Food Diary and Fat Loss

So, do you have 1 or 2 days of your food diary? When you look at it, does it make you realize a few things? Chances are your meals are unbalanced and heavy on the carbohydrates. Carbs are important, you just need the right proportions. One other thing that you may notice from your food diary is that you eat little during the day and a lot at night. How about vegetables? Did you eat them? (Now I sound like my mother). Well, let's talk about veggies. Why are they so important? Aside from giving you vitamins and minerals and antioxidants, they are a great source of fiber. And you may not know this but fiber is one of the things that can reduce your caloric intake. Fiber will reduce the speed at which you digest your food thus keeping you full a little longer.

With all this said, you may need to increase your intake of veggies. You can start lunch and dinner with a salad. You can also eat a veggies in an egg white omelette for breakfast. Try this for a few days and see if it make a difference in your food intake.

Exercise intensity and fat loss

Now that you are working on your food diary, let's look at exercise. I always hear people saying that they want a great program to lose weight. Well, the best program is the one you will do and that you will do with intensity. Here's the myth buster. We alwayd thought that long and slow cardio was the way to burn fat. Well, it helps but it should not be the corner stone of your plan.

Here's the truth, a bad program done with intensity will yield better results than a perfectly design program done at low intensity. Let's face it, if you give yourself time for a workout, wouldn't you want to get the maximum out of it? So why not burn the maximum number of calories by going as hard as you can? And research shows that you will lose more body fat inthe long run. Just don't forget to keep an eye on your food.

What to eat?

I get that question a lot. And the older we get, it seems we get away with less. In your 20s you can get away with anything. And if you had a great body in your 20s, you just lucked out. The body you have in your 30s and 40s, you work for. You work for it by eating right and exercising right. And remember that nutrition comes first. An exercise session cannot undo the damage of poor diet. You need to set up your body for fat loss using food first. An exercise session will enhance the fat burning environment that you have created with your meals.

So first start by writing everything you eat and drink for 7 days. You have to start being honest with yourself. Don't "forget" anything. This will be your reality check into the way you feed your body. In my next posts, we wil start to analyze your food diary.