Fat loss and losing weight can be more of a mind game than a self-control issue. You might believe that you are not disciplined enough to stick to any kind of diet. You might think that you have a slow metabolism so you lose hope.
If any of these describe you - then you should also be aware there is help for you. Your metabolism CAN be sped up, and you can achieve a level of self-control to help you through difficult times. But like I say in all my posts - you have to take action, first.
You must make the first step. Whether it's buying a workout CD, purchasing a diet book or joining the gym, you have to move in the direction you want to go. If you lack willpower or motivation, there are ways to overcome procrastination. There is help out there, if you want it.
Top athletes have something in common that they all do before workouts and before competitions. They visualize the results they are looking for. They do this because it is a proven system that works. But the key is consistency.
Unfortunately, it's not as easy as it sounds. It does take practice to sit quietly and think about your goals. During this time you have to attempt to use all five of your senses in the visualization. See what you want, feel what you are doing, smell the room you are in, taste something like gum, hear what is going on around you. Using all of your senses makes your goal more real, therefore more reachable.
Take a first step now and read about this program that can help. I love it because the writer does understand that you need to clear impurities that are clogging your metabolism. At the same time it an excellent program to help you stay motivated and on-track. It also includes what I always believe helps the first stage of motivation... Before and After pictures. If anything, at least go to look at these.
Weight Loss Transformation
Monday, July 28, 2008
Friday, July 25, 2008
More "Secrets" of Fat Loss
Okay - I'm going to spill the beans about the big secret of fat loss. In case you didn't know, in a previous blog I talked about being fed up with the "secret" phenomenon, because there really are no secrets to fat loss. It really is a marketing strategy. However, there is one, common-sense tip that everyone needs to know up front about fat loss.... You Have to do Something.
The first few days of any program are exciting and difficult. It doesn't matter if it is an eating program or a workout program, or both. Lifestyle changes are difficult. Knowing this ahead of time, you can prepare for the days to come to help you stick with your program. Plan your meals and schedule your exercise.
Here's what helped me
The thing that helped me most was deciding to exercise at home instead of in a gym. I have three children, so going to the gym was an ordeal. It was hard to find the extra time. Plus - kids cost money and another monthly payment for a gym seemed too much to take on.
I started by buying exercise videos. I had about 6 of them and found 2 that I like best. They were easy and required minimal equipment (a stepper) and not too long. Now I use a Bootcamp workout CD. It requires no equipment and I can do it in 40 minutes.
I also have a mini exercise trampoline. My motivation for jumping is fat loss, it tones all my muscles, and I know it helps keep my face from sagging (I am 46, after all). And best of all - it's fun.
Another thing that helps is body cleansing. I owned and operated a holistic health center for 10 years where I taught clients how to do this every day. The results I saw right in front of me gave me constant motivation. I knew it worked to help people get well, stay well, and stay looking great.
You don't have to own a gym or health center to have it in front of your eyes. You can read the many programs out there and read the testimonials. Look at the before and after pictures if they have them.
As I said before - the information is out there. You have to find it. But at the same time, you will have to put out money - but not that much if you don't want to. You can find excellent fat loss programs to help you on your path for around $40-$60. In my case, my CD was about $40 and my exercise trampoline was about $250. I've had this trampoline for about 9 years and I can tell it will last me at least another 15 years - well worth the investment.
So - to help you start motivating yourself and learning, here is a small list of some of the various programs out there.
Turbulence Training - This is an at-home workout designed for fat loss. Good for saving time because this one understands that you don't have to workout for hours to lose fat. It also has good before and after pics.
Truth About Abs - Here is an excellent and motivating program using diet and fat loss exercise. Again - you don't have to put in loads of time. The eating plan is up-to-date with some of the best information you will find. I believe those who purchase this program will be positively changed for life. The principles that you learn will stay with you for the rest of your life. You may also learn how a healthy lifestyle change can be easier than you might think.
Fat Secret - I know, it uses the "secret" thing... but, although shocking, is a fantastic program. In fact, the "secret" may be appropriate since this is no mainstream fat loss program. And it does work.
UPDATE, March 25th, 2010
I have created my own ebook about the real "fat loss secret." I felt the above ebook was lacking in a lot of info for the money so I wrote a better one. It has more info, a way to tailor your own program, and is actually five cleansing programs put together to make the SpringClean Intensive Weight Loss Detox and Fat Loss Cleanse. I hope you go check it out.
I love this program since having been a Nutritional Counselor for the past 15 years. During this time, I've worked in the holistic health field. Holistic health is a far cry from traditional medicine so there are certain principles that might seem "crazy" at first. Since this program is based on holistic principles, you must read with an open mind.
Get started reading and motivate yourself. When you decide which program you are going to do - commit yourself to it. There is no magic pill for fat loss - although there are supplements that will help with fat loss. Nobody can come to your home to make you eat right or exercise, but others can teach you. Ultimately, it is up to you.
The first few days of any program are exciting and difficult. It doesn't matter if it is an eating program or a workout program, or both. Lifestyle changes are difficult. Knowing this ahead of time, you can prepare for the days to come to help you stick with your program. Plan your meals and schedule your exercise.
Here's what helped me
The thing that helped me most was deciding to exercise at home instead of in a gym. I have three children, so going to the gym was an ordeal. It was hard to find the extra time. Plus - kids cost money and another monthly payment for a gym seemed too much to take on.
I started by buying exercise videos. I had about 6 of them and found 2 that I like best. They were easy and required minimal equipment (a stepper) and not too long. Now I use a Bootcamp workout CD. It requires no equipment and I can do it in 40 minutes.
I also have a mini exercise trampoline. My motivation for jumping is fat loss, it tones all my muscles, and I know it helps keep my face from sagging (I am 46, after all). And best of all - it's fun.
Another thing that helps is body cleansing. I owned and operated a holistic health center for 10 years where I taught clients how to do this every day. The results I saw right in front of me gave me constant motivation. I knew it worked to help people get well, stay well, and stay looking great.
You don't have to own a gym or health center to have it in front of your eyes. You can read the many programs out there and read the testimonials. Look at the before and after pictures if they have them.
As I said before - the information is out there. You have to find it. But at the same time, you will have to put out money - but not that much if you don't want to. You can find excellent fat loss programs to help you on your path for around $40-$60. In my case, my CD was about $40 and my exercise trampoline was about $250. I've had this trampoline for about 9 years and I can tell it will last me at least another 15 years - well worth the investment.
So - to help you start motivating yourself and learning, here is a small list of some of the various programs out there.
Turbulence Training - This is an at-home workout designed for fat loss. Good for saving time because this one understands that you don't have to workout for hours to lose fat. It also has good before and after pics.
Truth About Abs - Here is an excellent and motivating program using diet and fat loss exercise. Again - you don't have to put in loads of time. The eating plan is up-to-date with some of the best information you will find. I believe those who purchase this program will be positively changed for life. The principles that you learn will stay with you for the rest of your life. You may also learn how a healthy lifestyle change can be easier than you might think.
Fat Secret - I know, it uses the "secret" thing... but, although shocking, is a fantastic program. In fact, the "secret" may be appropriate since this is no mainstream fat loss program. And it does work.
I have created my own ebook about the real "fat loss secret." I felt the above ebook was lacking in a lot of info for the money so I wrote a better one. It has more info, a way to tailor your own program, and is actually five cleansing programs put together to make the SpringClean Intensive Weight Loss Detox and Fat Loss Cleanse. I hope you go check it out.
I love this program since having been a Nutritional Counselor for the past 15 years. During this time, I've worked in the holistic health field. Holistic health is a far cry from traditional medicine so there are certain principles that might seem "crazy" at first. Since this program is based on holistic principles, you must read with an open mind.
Get started reading and motivate yourself. When you decide which program you are going to do - commit yourself to it. There is no magic pill for fat loss - although there are supplements that will help with fat loss. Nobody can come to your home to make you eat right or exercise, but others can teach you. Ultimately, it is up to you.
Tuesday, July 15, 2008
What is Fat?
What is fat and why do some have it and others don't? This is a good question. Many times you see people that are heavy, yet seem to lack fat. Then you see the thin with cellulite. This dilemma makes trying to choose the right fat loss program even more confusing.
Let's just try to clarify some facts, first. We all have fat cells. Where they are distributed on your body is probably due much to genetics or how you were born. Some people may store fat more easily around their hips and thighs while keeping a small waist, others in the stomach and "love handle" area while keeping thin, muscular legs, while still others store fat in their buttocks, thighs and stomach while maintaining a lean torso.
Regardless of where you store fat, all of our fat is the same. We have adipose fat and visceral fat. We have yellow fat (sometimes called white) and brown fat.
Adipose fat is that stored not far under the skin. Adipose tissue produces hormones such as resistin and leptin. When there is too much of it, you see it on thighs, butts, etc.
Visceral fat is stored around the organs such as the heart. It is also called "organ fat" and is thought to pad the organs and keep them safe. Too much is dangerous. Excess visceral fat can cause a fat belly effect and is associated with coronary artery disease, hypertension, insulin resistance and glucose intolerance.
Brown fat is mainly found in infants and hibernating animals. It is there to help keep the animal warm. This is not the fat that adults generally have too much of.
Yellow fat is made up of adipose tissue or fat cells. In the medical world, you see that fat cells enlarge as "excess energy" is stored in them. What is this "excess energy?" In the fitness and nutrition world, it will simply be termed fat. In the holistic world it may be termed toxins. Does it matter?
It is interesting that those in the medical community term it "excess energy" since most definitions of energy are abstract; for example: "a thermodynamic quantity equivalent to the capacity of a physical system to do work; the units of energy are joules or ergs;" or "forceful exertion" and "a lively style."
How would a substance such as that described above get stored in fat cells? Is there a better term for this? I think the best approach is to generalize terms and call it what it is. Too much of something is bad - no matter what it is called.
Fat cells can store waste. I call it waste because anything that is in excess is not being used, therefore wasted. I think if you fill fat cells to capacity, your body makes more fat cells for more storage. Why does the body store this instead of eliminate it?
In order for your fat cells to release excess, or waste, your body needs certain elements. Good fats, including omega 3's, omega 6's and omega 9's are some of them. You body also needs proper balance of hormones to release the excess "energy" in fat cells. These are only a few of the requirements.
It is enough, however, to know that your body knows what to do so you don't have to. In other words, if you eat carrots, your body knows how to convert the beta carotene into vitamin A. You don't have to know how. The same goes for the many other functions of your body. Your body knows what to do and how to balance itself, but it requires fuel to do so.
Our bodies start to accumulate waste instead of eliminating it because we are not getting enough good nutrition. Elimination, whether it's elimination of waste in fat cells or build up in the intestinal tract, is one of the many jobs your body must do. In order for your body to do all of it's jobs, it requires fuel - in the form of nutrition.
This rule is not dependent on body type. It is a fact of all nature - the body needs nutrition to work and function properly. Unfortunately junk food does not supply the nutrition we need. As we become out of balance, the body becomes sluggish. When it is sluggish, it stores instead of eliminates.
Think about it - when you eat too many cookies or junk foods, you get fat. Your body doesn't eliminate what it doesn't use - it stores it! This is simply because your body becomes overwhelmed or over burdened. When it becomes overburdened, it shuts down because it simply can't work the way it is supposed to.
So - back to the fat cells. What is it storing? It doesn't matter. What has happened is that for one reason or another your body became out of balance and needs help getting back into balance. Getting back into balance is healthier, gives you stronger resistance to degenerative disease and helps you to feel better and look better.
So to get into balance is the goal and there are many paths to that goal.
To lose fat, or the stuff stored in fat, we can deduce that at the very least we must consume better quality food and eat less junk food. Almost all programs are going to help you with that. But if the food is processed, remember it takes chemicals to process it. Chemicals are not necessarily good for your health, and the nutrition from that type of food is probably not the kind your body will actually absorb and use. So be careful about choosing "health foods" or "light foods." It is better to focus on whole, lesser processed, and possibly organic foods.
Don't forget the physical part. Exercise will make any fat loss program easier and add to your energy levels. So be sure to include some form of exercise with your fat loss program.
In the upcoming posts we will explore the different options for diet and exercise that can best enhance any fat loss program and accommodate different lifestyles.
Let's just try to clarify some facts, first. We all have fat cells. Where they are distributed on your body is probably due much to genetics or how you were born. Some people may store fat more easily around their hips and thighs while keeping a small waist, others in the stomach and "love handle" area while keeping thin, muscular legs, while still others store fat in their buttocks, thighs and stomach while maintaining a lean torso.
Regardless of where you store fat, all of our fat is the same. We have adipose fat and visceral fat. We have yellow fat (sometimes called white) and brown fat.
Adipose fat is that stored not far under the skin. Adipose tissue produces hormones such as resistin and leptin. When there is too much of it, you see it on thighs, butts, etc.
Visceral fat is stored around the organs such as the heart. It is also called "organ fat" and is thought to pad the organs and keep them safe. Too much is dangerous. Excess visceral fat can cause a fat belly effect and is associated with coronary artery disease, hypertension, insulin resistance and glucose intolerance.
Brown fat is mainly found in infants and hibernating animals. It is there to help keep the animal warm. This is not the fat that adults generally have too much of.
Yellow fat is made up of adipose tissue or fat cells. In the medical world, you see that fat cells enlarge as "excess energy" is stored in them. What is this "excess energy?" In the fitness and nutrition world, it will simply be termed fat. In the holistic world it may be termed toxins. Does it matter?
It is interesting that those in the medical community term it "excess energy" since most definitions of energy are abstract; for example: "a thermodynamic quantity equivalent to the capacity of a physical system to do work; the units of energy are joules or ergs;" or "forceful exertion" and "a lively style."
How would a substance such as that described above get stored in fat cells? Is there a better term for this? I think the best approach is to generalize terms and call it what it is. Too much of something is bad - no matter what it is called.
Fat cells can store waste. I call it waste because anything that is in excess is not being used, therefore wasted. I think if you fill fat cells to capacity, your body makes more fat cells for more storage. Why does the body store this instead of eliminate it?
In order for your fat cells to release excess, or waste, your body needs certain elements. Good fats, including omega 3's, omega 6's and omega 9's are some of them. You body also needs proper balance of hormones to release the excess "energy" in fat cells. These are only a few of the requirements.
It is enough, however, to know that your body knows what to do so you don't have to. In other words, if you eat carrots, your body knows how to convert the beta carotene into vitamin A. You don't have to know how. The same goes for the many other functions of your body. Your body knows what to do and how to balance itself, but it requires fuel to do so.
Our bodies start to accumulate waste instead of eliminating it because we are not getting enough good nutrition. Elimination, whether it's elimination of waste in fat cells or build up in the intestinal tract, is one of the many jobs your body must do. In order for your body to do all of it's jobs, it requires fuel - in the form of nutrition.
This rule is not dependent on body type. It is a fact of all nature - the body needs nutrition to work and function properly. Unfortunately junk food does not supply the nutrition we need. As we become out of balance, the body becomes sluggish. When it is sluggish, it stores instead of eliminates.
Think about it - when you eat too many cookies or junk foods, you get fat. Your body doesn't eliminate what it doesn't use - it stores it! This is simply because your body becomes overwhelmed or over burdened. When it becomes overburdened, it shuts down because it simply can't work the way it is supposed to.
So - back to the fat cells. What is it storing? It doesn't matter. What has happened is that for one reason or another your body became out of balance and needs help getting back into balance. Getting back into balance is healthier, gives you stronger resistance to degenerative disease and helps you to feel better and look better.
So to get into balance is the goal and there are many paths to that goal.
To lose fat, or the stuff stored in fat, we can deduce that at the very least we must consume better quality food and eat less junk food. Almost all programs are going to help you with that. But if the food is processed, remember it takes chemicals to process it. Chemicals are not necessarily good for your health, and the nutrition from that type of food is probably not the kind your body will actually absorb and use. So be careful about choosing "health foods" or "light foods." It is better to focus on whole, lesser processed, and possibly organic foods.
Don't forget the physical part. Exercise will make any fat loss program easier and add to your energy levels. So be sure to include some form of exercise with your fat loss program.
In the upcoming posts we will explore the different options for diet and exercise that can best enhance any fat loss program and accommodate different lifestyles.
Tuesday, July 8, 2008
Excess Fat Can be Dangerous
Excess fat can be a danger signal. Last blog I talked about motivation to help you lose weight and/or fat. This time I want to point out why anyone with excess fat should take any steps to reduce it. But not for the main reason we mostly think of - but because it is very dangerous not to. I think what you are about to read is a very motivating factor to want to achieve fat loss for good.
I found an article to share with you. I hope that after reading it you will share it with friends, or loved ones, and help them get on a healthy path.
I found an article to share with you. I hope that after reading it you will share it with friends, or loved ones, and help them get on a healthy path.
The Hidden Dangers of Your Excess Abdominal Fat - It's More Serious Than a Vanity Issue!
by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
Did you know that the vast majority of people in this day and age have excess abdominal fat? The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.
However, what most people don't realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly demonstrated that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.
There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.
The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that "beer belly" appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.
Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase the risk your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.
Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis.
If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There's just no way around it. Besides, a side-effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.
So what gets rid of extra abdominal fat? Is there actually a REAL solution beyond all of the gimmicks and hype that you see in ads and on commercials for "miracle" fat loss products?
The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can't spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn't work that way.
The ONLY solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right.
I've actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise/diet group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.
Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym.
Most people will do your typical boring ineffective cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.
Well, the good news is that I've spent over a decade researching this topic, analyzing the science, and applying it "in the trenches" with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss.
The entire solution... all of the nutritional strategies, as well as training sequences, exercise combinations, and more have all been compiled in my Truth About Six Pack Abs Program.
Keep in mind that the point of this whole program is NOT abdominal exercises (that is only a very small portion of it). The main point of this program is showing you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection.
If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork... it is a proven system that works time and time again for all of my clients on every corner of the globe that actually apply the information I teach. If you apply it, the results will come. It's really that simple.
The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place.
I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS.
Don't waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases.
Get the solution to rid yourself for life of this problem at...
Train hard, eat right, and enjoy life!
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Author - The Truth about Six Pack Abs
Monday, July 7, 2008
Secrets of Fat Loss
Are there really secrets of fat loss that only those willing to shell out money can learn? I don't know about you, but I'm really fed up with the "secrets" phenomenon. We see it everywhere from "secrets of the rich and famous" to "secrets of Las Vegas" and so on. Now we have secrets of fat loss! So - I'm using this blog to tell you - there are no secrets. The info is out there, you can find it for free and I will help you start your search.
Losing fat is one of the hardest things for many people to do. In fact, you can lose weight and not lose fat! What's that all about? Well, it could be many things from hormonal imbalances, thyroid problems to just plain old eating the wrong foods.
And don't ever think that genetics will destine you to be fat forever. No matter what your genes say, you can achieve fat loss when applying some tools that anyone can do for pretty inexpensive. In fact what many people don't know is that you have many genes than lie dormant. Which ones are activated is determined by what you eat and how you live your life. So what secrets do we need to know to make this happen?
Watch my blog as every few days I add articles. Each one will be directed at different fat loss programs (or secrets). As you read these, you will find how each may be different for different personalities and body types.
I'll cover them all - eventually. But first off, the thing that will help you get started is this bit of info... read. Read all you can about fat loss. Read about the different programs, borrow books from the library, read magazines. But is reading going to help you lose fat?
No - but to get into a fat loss program, or stick with a fat loss diet, or to stay motivated to stick to a fat loss exercise plan takes effort. Reading helps keep you motivated. In fact, one of my favorite books has always been "Body for Life" by Bill Phillips.
This is one of the most motivating books and you don't even have to read it if you don't want to! Just look at the before and after pictures to see for yourself that losing fat is possible and in a short amount of time.
And as if that wasn't enough - he offers a "Body for Life Challenge" that anyone can sign up for to try and win cash. There is one male and one female champion and each can win $25,000. Six other category champions will win $10,000. How's that for motivation?
So - read, read and learn. Stay motivated and watch for my next post about fat loss diets.
Losing fat is one of the hardest things for many people to do. In fact, you can lose weight and not lose fat! What's that all about? Well, it could be many things from hormonal imbalances, thyroid problems to just plain old eating the wrong foods.
And don't ever think that genetics will destine you to be fat forever. No matter what your genes say, you can achieve fat loss when applying some tools that anyone can do for pretty inexpensive. In fact what many people don't know is that you have many genes than lie dormant. Which ones are activated is determined by what you eat and how you live your life. So what secrets do we need to know to make this happen?
Watch my blog as every few days I add articles. Each one will be directed at different fat loss programs (or secrets). As you read these, you will find how each may be different for different personalities and body types.
I'll cover them all - eventually. But first off, the thing that will help you get started is this bit of info... read. Read all you can about fat loss. Read about the different programs, borrow books from the library, read magazines. But is reading going to help you lose fat?
No - but to get into a fat loss program, or stick with a fat loss diet, or to stay motivated to stick to a fat loss exercise plan takes effort. Reading helps keep you motivated. In fact, one of my favorite books has always been "Body for Life" by Bill Phillips.
This is one of the most motivating books and you don't even have to read it if you don't want to! Just look at the before and after pictures to see for yourself that losing fat is possible and in a short amount of time.
And as if that wasn't enough - he offers a "Body for Life Challenge" that anyone can sign up for to try and win cash. There is one male and one female champion and each can win $25,000. Six other category champions will win $10,000. How's that for motivation?
So - read, read and learn. Stay motivated and watch for my next post about fat loss diets.
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