The Best Ways To Lose Fat

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Hi all:

Chromium is a mineral that people require in trace amounts. Its mechanisms of action in the body and the amounts needed for optimal health are not well defined. It is found primarily in trivalent (chromium 3+), which is biologically active and found in food and hexavalent (chromium 6+), a toxic form that results from industrial pollution. We’ll just focus on trivalent (3+) chromium.

Chromium is known to enhance the action of insulin, a hormone critical to the metabolism and storage of carbohydrate, fat, and protein in the body. In the 50’s, a compound in brewers’ yeast was found to prevent an age-related decline in the ability of rats to maintain normal levels of glucose in their blood. Chromium was identified as the active ingredient in this “glucose tolerance factor” in 1959.

Chromium also appears to be directly involved in carbohydrate, fat, and protein metabolism, but more research is needed to determine the full range of its roles in the body.

Now I decided to mention chromium because I’ve noticed some supplements and energy drinks are starting to advertise chromium as an ingredient and are saying, or implying, that it can help to metabolize fat (burn it) and aid in diets and weight loss.

Now I don’t know if this is fact or fiction, but I do know that my research has indicated that the jury is still way, way out on this one. I just want you all to realize that just because it’s written in a product doesn’t mean it’s true or tested or safe! So, a word to the wise here – buyer beware! Don’t start taking massive doses of chromium and expect to lose weight. Let the scientists do their thing and stick to a solid plan of diet, cardio and weight training. There really are no short cuts on your weight loss journey.

Take care,
Dave.

Hi all:

We hear and read a lot about carbs. How we should avoid them if we want to lose weight. How they mess up the metabolism and throw off our efforts at dieting. But are carbs really that bad? Well, as usual with these types of questions, the answer is yes…and no.

First, a little background…Carbohydrates make up most of the organic matter on Earth because of their extensive roles in all forms of life. First, carbohydrates serve as energy stores, fuels, and metabolic intermediates. Second, ribose and deoxyribose sugars form part of the structural framework of RNA and DNA. Third, polysaccharides are structural elements in the cell walls of bacteria and plants. In fact, cellulose, the main constituent of plant cell walls, is one of the most abundant organic compounds in the biosphere. Fourth, carbohydrates are linked to many proteins and lipids, where they play key roles in mediating interactions among cells and interactions between cells and other elements in the cellular environment.

There are really two broad types of carbs:

Simple carbs are a type of carbohydrate which converts very quickly to blood sugar, often causing a quick rise in bG. Sugar, fruit juices, fruit, and milk are examples of simple carbs.

Complex carbs are a type of carbohydrate that is moderately converted into blood sugar; complex carbs include pasta, bread, and other starches. Vegetables also contain complex carbs, though in small amounts (except for things like corn and peas).

Now, as you can see from the above, we all need a certain amount of carbs, for maintaining cellular health and general body well-being. But the trick is to totally avoid simple carbs and only consume complex carbs…and not a lot of them!

Personally, I only consume carbs early in the day. For instance, I find that 12 grain or flax seed bread, toasted with peanut butter is a great breakfast. It’s low in calories and has protein, complex carbs and something we all need but may not get enough of on a low caloric meal plan – roughage!

I recommend not consuming carbs of any kind later in the evening. Unless you are planning to exercise late at night, the carbs will just sit in your system, convert to sugar and then may be stored, ie: turned to fat. Not good.

So in conclusion, carbs are not bad or evil. In moderation and with sensible planning, they can be a great part of your weight loss journey. Just be smart about how, when and what you are eating!

Take care!
Dave.

Hi all:

I wanted to talk about something different today. Instead of talking about the process and how you will get to where you want to be, I want to talk about what happens when you get there…and notice I said when, not if. Positive thoughts and belief are truly the key to losing weight and staying fit.

So, let’s say that like me you’ve reached your target weight, whatever it might be. For myself, it was around 180-185. I’m at 182 today which isn’t bad when you consider I weighed 230 pounds in October. Now comes the interesting part…the changes that have taken place.

For me, there are several changes that I had not expected. First was the fact that none of my clothes fit. At all. You see, when I was overweight, because I carried my fat fairly evenly on my body, I bought extra large shirts, sweaters, etc, to fool others (and myself) into thinking I wasn’t as heavy as I really was. It actually worked pretty well! I had more than a few people ask me why I was trying to lose weight, since I wasn’t overweight to begin with. Who knew I’d be that successful in tricking others! But I couldn’t trick myself. At least not forever.

The problem for me now is that I’m not a real shopping lover. Plus, I don’t even know what fits anymore, what size I am or how tight my clothes should be! A coworker wants me to wear skin-tight clothes, but I think she has issues! Anyway, that’s the first change that I had to contend with when I got to where I am now. By the way, I’m not actually complaining! It’s a cool problem to have, don’t you think? Just wait till you have to deal with it, especially if you do really like to shop!

The next change that I had to deal with, that I hadn’t anticipated was the temperature. Yeah I know, it sounds weird. But for a long time, especially when I was working, I always found the average room temperature too hot. Any exertion on my part, and I mean any, and the sweat would be running down my face. Not the nicest thing to see, particularly when you are a barber and cutting people’s hair! Now, I often find the temperature too cold! I never realized just how much your body fat insulated your core and made you sweat! What a surprise! Now instead of turning the AC higher to cool down the room, and listening to my co-workers complain that it was too cold, I’m turning it down and they are saying it’s too hot! Sheesh, you can’t win!

Finally, and there are a lot of other changes I’ll talk about later but here’s just one more that I’m dealing with at the moment, sounds a bit fussy but it’s bugging me a bit. You see, I’m not one to wear jewelry. It gets in the way, it snags on stuff, etc. But for years I’ve been wearing my late Father’s wedding band in memory of him as well as a small silver ring that has some sentimental value. At one time, my Dad’s ring was so tight on me by the end of the day (apparently your hands swell as the day goes on, at least mine did) I had to soap my finger just to get it off. Well, guess what? Now I have to watch that it doesn’t shoot off across the room when I’m working! And I can’t wear my silver ring at all. It just won’t stay on. I know, a small problem, but it’s another of the changes I’m learning to deal with. And you will have to as well.

So now you’ve seen a few of the changes that are in store for you when you get to where you are going. Some cool, some irritating. But guess what? I wouldn’t dream of gaining the weight back and NOT having to deal with the changes! And that’s a fact.

Take care all and stay the course!

Dave.

Hi all:

I wanted to talk a bit about the old-fashioned body weight exercises. Too many times we’re told that we have to have all this equipment to work out effectively. You know, we need a bench and barbells and dumbbells and this and that, etc. But excess equipment just looks pretty and takes up space. Makes great hangers for clothes but is it really necessary? Do you actually use it all? I’d guess not.

As I’ve mentioned before, I’ve achieved my goals so far with minimal equipment. A slant board, some dumbbells, a chin up bar and a stationary bike. That’s it. And with just that and a change in my diet, I’ve dropped to my current weight of 184 pounds from 230. Not too shabby if I do say so myself.

But I don’t do all of my exercise with even this much equipment. Some of the best exercises are done with just your body weight. And you know the ones, don’t you? They’re the exercises most of us learned in school. Push ups, pull ups, dips and crunches. Except for the pull ups, for which you need a secure bar, you don’t really need anything but your own body and some determination for these exercises.

The good old push up is a fantastic chest and arm exercise. Remember to keep your body straight as a board at all times when performing the push up. If you are just starting out, support your lower body with your knees instead of your toes. If you do the push up with your hands close together, you target your inner chest muscles. Hands further out targets your outer chest. This also works the arms, especially the triceps.

Pull ups target the arms. Doing a chin up with your hands curled under, palms facing toward you, is a great bicep work out. Palms facing out, away from you, works your lower arms and some upper arm muscle as well. If you hang from the bar, you can do leg raises, which is an incredible ab workout…and very tough when you first start out!

Dips are for the triceps. Sit on the edge of a sturdy chair, one that won’t tip forward, slide your legs straight out and support your body with your arms on the edge of the chair. Then dip down and back up. Intense burn on the triceps!

And finally crunches are crunches. No equipment needed. If you are wondering about cardio, buy a skipping rope, turn up the tunes and start skipping! It’s cheap and one of the best overall cardio work outs there is.

So there you have it. Cheap, easy and effective exercise with minimal equipment. All you need is a goal, some determination and the will to follow through. Try the body weight exercises. You may find that after all this time, it will feel like meeting old friends again!

Take care,
Dave.

Hi all:

By now, a lot of you have heard the buzz about Hoodia. But there seems to be some confusion as to what it is, what it does and why. I can tell you that I’ve been using it for awhile now and it seems to do what it is supposed to do. And what it’s supposed to do is suppress your appetite. It isn’t a fat burner, it isn’t a vitamin and it isn’t some miracle fat cure to make you fit while you sleep. It’s an appetite suppressant and that’s all. However, it does seem to work and that’s the important part. I’ve added some articles that I found on the Net to try to expand on this explanation. I hope they help!

Take care,
Dave.

How Does Hoodia Work? Explore the Wonderful Hoodia Effects | Great …

The article explains the effects of hoodia and the active P57 hoodia molecule. You can learn more information about its origin and benefits.

Bowtrol » Hoodia Gets Results

It is important that you locate a genuine Hoodia product. A good example is Hoodoba Hoodia, a product that contains pure Hoodia gordonii and gets results for people. By taking a little time to do your homework and research Hoodia you …

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This is definitely the Number 1 most effective appetite suppressant ever made from the original African Hoodia cactus. But that’s not all – it’s also great metabolism booster, fat burner and energy enhancer. …

Hi all:

Have you heard about the P90X system? To be honest, it took a nudge from my nephew, who is a workout junkie like his uncle, to clue me in. It’s sweeping the net and I thought I’d share my thoughts on it.

Basically what the P90X system does is take you, in 90 days, from where you are to what seems an incredible level of fitness. And it does this by doing what I’ve been preaching all along…constantly changing up the routines, changing the types of exercises and cardio you do and basically shocking the body all along the process so that it doesn’t get a chance to adapt and hit that dreaded plateau.

Now any system that follows this philosophy has got my attention. So here’s what I’ve decided to do. As many of you know, I’m a great believer in less is more. You don’t need a gym full of weights and machines to get a great workout. P90X is the same. Not a lot of equipment needed. I like that. So I’m ordering the course and I will follow it for 90 days. I need a change anyway and it sounds like a challenge!

I will let you know when I get the course and start and will keep you updated on my progress. And yes, I will take before pics this time! So stay tuned to the blog and see what happens. I’m looking forward to it!

By the way, the link to the P90X product page is here. And no, it’s not an affiliate link, so no worries!

Take care,
Dave.

Hi all:

Well, Easter and Passover are behind us. Did you indulge? Too much turkey, ham, potatoes, dessert, etc, etc? Do you feel guilty about it? DON’T!

Seriously, do NOT feel guilty about cheating on your diet/fitness journey. Ever. Want to know what I ate on Easter Sunday? Ham, gravy, potatoes, a bazillion kinds of veggies, several desserts, some wine, and other stuff. And I didn’t track my calories. Or lose sleep over it. Want to know why? I’ll tell you.

If you have been fairly strict with your food intake, as I am, and not cheating often, which I rarely do, then you are confusing your body. Remember, this primitive engine that is the human metabolism is living in the past. As far as it is concerned, we are all still hunter/gatherers, wandering the plains looking for our next meal. When we lower our caloric intake, the body thinks that food is scarce. It doesn’t realize that we can wander over to the closest supermarket and stock up whenever we need to. It’s stupid, really, but evolution has made it what it is and it’s not going to change.

So when we diet, the body lowers its metabolic rate to compensate, thinking that we are starving. Then we add exercise, which forces the body to burn calories almost against its will. If we do this lower calorie/more exercise regime right, by eating high quality protein and veggies, but at a caloric deficit, we lose fat and gain muscle. But the body still thinks its starving. So how do we help boost our metabolism and trick the body into getting out of starvation mode? We cheat.

Now, when I say cheat, I don’t mean every second day! Some systems advocate a weekly cheat day. Well, good on them, but I can’t subscribe to that. What I do believe is a couple of times a month, we are not only allowed to cheat, we must cheat, for our fitness journey to continue to succeed. So, did you overindulge during the holiday? Good! Pat yourself on the back, enjoy the memory and get back onto your journey. That’s the healthy way to live this life. And no guilt allowed!

Take care,
Dave.

Hi all:

There are many factors that come into play when you want to begin to talk about aerobics and healthy eating. No matter what, you should know that you can concentrate a lot of your enthusiasm for getting more healthy onto both aerobics and what you are eating, because these two things play into each other very well. Healthy eating is important for any kind of exercising lifestyle.

When it comes to aerobics and healthy eating, you should know that as you start to become more active, it is going to be very important that you have a good meal and a good diet to fall back on. As you start to want to be healthier, your diet is really the first thing that you should change about yourself. See your doctor for suggestions of what you should be eating, and implement these changes as soon as you can, because you are going to find that changing what you are eating is the best way to begin to be healthy and to lead a healthy lifestyle.

After you have started by changing what you are doing and how you are eating, you have to get into the routine of exercising in general. This is often something that is hard for people to do, because it takes a lot out of them and brings them into a situation where they really need to get down to business. By doing aerobics/cardio and other types of activity, you are going to be burning more fat and so your body is going to be needing more protein. This means that diets aren’t going to help you, because if you don’t have the proper protein that your body needs, you might find that you are too weak to work out as you should.

Therefore, the first thing that you have to focus on is eating a good diet – and then you have to realize that this diet shouldn’t be one that cuts back on your eating habits completely, because many times these aren’t going to have the proper nutrients for what you need as you are doing aerobics. Be sure that you are giving yourself plenty of chances to get the best foods that you can when it comes to eating well, and be sure to talk to your doctor if you have concerns about what you should and should not be eating. These are all very important things that you can do to make sure you are on the right track when it comes to fitness as a whole. I’ll be making up a list of recommending foods for weight loss in the near future, so be sure to check back!

Take care,
Dave.

Hi all:

Well, exactly 6 months ago today, I began my weight loss and fitness journey. Of course, it’s an ongoing trip for all of us really, but I’m quite satisfied with my results so far.

In brief, I started off on October 9, 2008 and weighed in at about 230 pounds. Which scared the crap out of me, to be honest. Not to mention the fact that when I looked at myself in a mirror (which I tried to avoid as much as possible!) I was not a happy camper. And I decided to take action.

As an aside here, deciding to take action to fix a problem, no matter what that problem might be, is I think the largest hurdle you can face. Everything you do after that flows from that initial decision.

So, here I am now, 6 months later. I now weight 185 pounds. That’s 45 pounds of weight loss (mostly fat) for anyone who’s counting. I know I am! I’m still 6′1″ tall so 185 looks slim. But as I’ve said in previous posts, my goal was not just weight loss but definition. I wasn’t and am not looking for a “Arnold” body. My goal is the “Fight Club” look, lean and defined. And I’m close…oh so close. For those who have asked, yes I’m looking for a digital camera to take some “after” shots. My budget is tight so I’m shopping carefully, but I will post them soon.

I also decided, in the spirit of celebrating a milestone of sorts, that I’m going to write a report on my journey. Step by step by misstep =) of how I got to where I am. I will post it on the blog so no worries. It’s going to be a free report, just me telling you how I got here. Keep an eye out in the next week or two for the report or link or however I decide to post it. Until then…

Take care and stay on the path!
Dave.

Hi all:

There’s a great article at Fitness Black Book about adjusting your cardio workout to match your diet. Excellent advice! Please check it out here.

Remember, cardio is an integral part of weight loss. Without it, your weight loss journey will probably not be a permanent part of your life. It’s that important!

Take care.
Dave.

Hi all:

As I have mentioned before, I injured myself early on in my weight loss/fitness journey by lifting too much weight too soon. But another reason that I got injured was because I didn’t properly warm up before I started lifting. Actually I’m being too kind to myself here…I did not warm up at all!

Trust me here, I’ve learned (painfully) from my mistakes! I do several warm up routines before I start any exercise now. And what I do is a combination of cardio and stretching. And let me emphasize the stretching.

Stretching basically prepares your muscles for exercise by preloading them. It stretches the muscle fibers and encourages blood to rush to the muscle, which has the effect of strengthening and cushioning the muscle and helps you avoid injury when you start your workout.

The cardio is useful because you increase your heart rate, thus driving blood faster throughout your body, again preparing it for the stress that you are about to inflict on it during your workout.

I’ve found a neat, 5 minute YouTube video that lays out a nice stretching regime. Check it out below. I hope you find it useful!

Take care.
Dave.

Hi all:

I wanted to apologize to anyone whose comment hasn’t appeared on the blog. As someone who is still fairly new to blogging, I didn’t realize that my spam filter was inadvertently deleting legitimate comments along with the spam!

I’m tracking all comments manually now, so this will not happen again! But I wanted to let you know, just in case you had left a comment and it never showed up on the blog.

Again, my sincere apologies. I appreciate any and all comments from my readers and I hope that no one has been turned off by this screw up on my part.

Take care.

Dave.

Hi all:

I found some info on weight loss using natural methods and products that I think might be helpful, especially for those of you who are hesitant to use certain supplements, etc. I hope it will help you on your weight loss journey!

Take care,
Dave.

Healthy Weight Loss – Breakfast and Weight Loss – Eating Healthy …

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Natural body building is a lot healthier then pill poppers. I try to workout myself. You are probably very healthy. But a lot are not. So many young idiots lift heavy weights every day etc and have no idea about rest or how to do it properly … Angela speaks about her remarkable weight loss transformation with raw foods. She lost around 160lbs (11.5 stone) with a raw lifestyle and shares this powerful message of healing with the world on her site http://www.rawreform. com …

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Author Louise Servage researches about natural weight loss and natural weight loss supplements for Weight Loss File a extensive website that covers all manner of weight loss ideas to help you achieve success with your health objectives.

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Depending on balanced diets is the best and the most natural way to maintain good health and have direct control on weight. You need not spend extra bucks on weight loss or diet programs and have to practice techniques for cutting down …

The Best Ways To Lose Fat

Hi all:

We’ve heard about the acai berry and it’s supposed benefits. But what is it really? What does it do, is it right for you, is it worth your time? I’ve assembled some articles from the Net that may shed some light on your questions. I hope this helps you deal with some of the confusion!
Take care!

Dave.

Acai Burn Benefits – Top 5 Blessings That You'll Gain From Taking …

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Hi all:

I found a great article at Snacks.Com about a study confirming what we pretty much already knew…that it’s not what you eat but how many calories you eat that puts on the weight. And the reverse is true as well…reduce your calories and lose weight. Check out the story here and enjoy!

Take care.

Dave.

Hi all:

Here’s some info I found researching supplements on the net. Hope you find it useful!

When you are learning about the vitamins your body needs to survive, you may notice that there are a number of vitamins listed. However, each is important in specific ways. Vitamin B12 is another part of the vitamin B complex, and without it, our metabolism would be affected. Vitamin B 12 is also important in helping form red blood cells, which carry oxygen throughout the body, and in maintaining the nervous systems, which sends messages to and from the brain to tell us that things are hot, painful, itchy, moving, and so forth.

Vitamins fall into two general categories. The first are called fat-soluble vitamins and include vitamins E and K, among others. These vitamins can be stored in the body and, in some cases, produced by the body, so deficiency is very rare. However, vitamin B12 is a water-soluble vitamin. While is can be stored, in some cases, it cannot be used properly. Therefore, eating is every day is very important to our bodies. If we do not, our bodies cannot function properly. If you believe that you are not getting enough vitamin B12, you should talk to a doctor he or she can help you find the right vitamin supplements to take, so this will not be a problem.

Of course, your diet is the best way to get vitamin B12 into your body. If you eat a healthy, balanced diet, you should not have to worry about not have to worry about have lower or higher than normal levels of vitamin B12 in the body. However, if you have special dietary needs or medical conditions, vitamin supplements may be needed. You can find fairly high levels of vitamin B 12 in eggs, poultry, beef, pork, shellfish, and dairy products, especially milk.

Because vitamin B12 is one of the few vitamins that can be stored in the body, extreme deficiency is very rare. However, if you body cannot use vitamin B12 properly or absorb it from foods in the intestinal tract, you may need vitamin supplements to help your body. Vegans are especially prone to this and should take vitamin supplements, since most of the vitamin B12 we get in our diets is found in meat.

If you don’t get enough vitamin B12, you could develop a condition known as pernicious anemia. Symptoms include numbness and tingling in your arms and legs, weakness, low of balance, and other neurological symptoms. If you are worried about developing pernicious anemia, you should talk to your doctor about beginning to take vitamin B12 supplements today.

Take care.

Dave.

Hi all:

When you have to fit an exercise routine into your schedule, you might be tempted to skip the warm up routine, even though you’ve heard stories about people (like me!) getting injured while working out. But don’t! Really, just don’t. When you skip your warm up, you are not only putting your body at risk of injury, but you’re also making the workout more difficult and less effective. For best results, it is important to warm up every time you work out.

Warming up doesn’t have to use up the time allotted for your exercise. A decent workout only has to be 5 to 10 minutes long to do its job. And it doesn’t have to be boring. You can mix up a number of moves to make your warm up fun. Remember that a good warm up gets all of your muscles moving. Warming up is also important regardless of if you’re doing cardio or weight training.

The moves you do for a warm up shouldn’t be difficult or make you break a sweat (but sweating a bit is quite acceptable!). The main goal of the warm up is to slowly move the muscles to wake them up. Good movement includes jogging in place, doing jumping jacks, lunging, and skipping rope.

A good warm-up can also including slowly stretching your muscles. This is also effective as a cool-down. And consider exercises that work on balance and form in order to prepare you for the exercises you will be doing in the workout.

If you’re really short on time, try warming up before you get to the gym. Slowly jog or power walk to the gym, park as far away as possible and jog to the door. Take the stairs instead of the elevator. Then, when you get to the gym to work out, your warm up is already half way done.

Good workouts always builds in intensity. This is the best way to shed pounds and maintain a healthy weight. Weight loss workouts are only risky if you don’t warm up. Otherwise your body will respond to prevent injuries. Although you may be tempted to skip this step, that is never a good idea.

So remember, a few minutes of warming up can save you a lot of future pain. Remember my rotator cuff!

Take care.

Dave.

Hi all:

By now, I’m sure most of you have heard of green tea and it’s supposed benefits. Is it good for you? And if so, why? Good questions.

Green tea is loaded with antioxidants. Meaning it helps to fight free radicals in your system that affect your health, are (perhaps) cancer causing agents, affects the body’s aging process and many more nasty detriments to good health. It is reputed to help fight not only cancer but rheumatoid arthritis, high cholesterol levels, cardiovascular disease, infections and impaired immune functions.

So what’s in this magical elixir anyway? The antioxidant is called epigallocatechin gallate (EGCG). The main benefit to those of us interested in weight loss comes from a study done at the University of Geneva in Switzerland, which found that men who consumed green tea and caffeine burned more calories than men who just consumed caffeine and a placebo. Cool eh?

So get on with it, drink your tea! And enjoy the benefits of an incredibly easy and tasty way to help in your weight loss program!

Take care.

Dave.

Hi all:

Okay, this one is probably a no-brainer, but amazingly there are still people who believe that if you work out for hours upon hours every day, you will achieve your fitness and weight loss goals faster.

Wrong, wrong, wrong! Don’t do it! If you are looking for the best way to sabotage your weight loss journey, over-working your system is probably at the top of the list.

Yes, I know that there will always be “gym-rats” out there. People who just love hanging out all day in the gym, slamming their muscles til they bleed and chatting with all the other rats. Well, good for them. Personally I have a life and spending a large part of it watching other people sweat isn’t part of it!

Here’s why quality is always better than quantity. Your muscles are a finite resource. They can only do so much. Hitting them hard with heavy weight (but not more than they can handle!) for a short period of time will encourage them to repair the damage to the muscle fibers, with proper rest and nutrition between work outs, much more than slogging weights constantly for hours.

Long workouts, especially when using significant amount of weight, encourages muscle and joint injury. It can also be self defeating, as those who workout for long periods tend not to get enough rest in between gym visits to allow their system to heal and regenerate.

Anyway, I hope you will realize that short, intense workouts are the way to go. You will see gains faster and will recover much more quickly using quality over quantity.

Take care!

Dave.

Hi All:

I’m adding a post of interesting articles on the latest news in weight loss. Check them out. I hope you find them helpful!

Best Way To Lose Weight Fast | News And Comment

Best Way To Lose Weight Fast. March 21st, 2009. Goto comments Leave a comment. The obesity epidemic we are currently experiencing is largely due to the sedentary lifestyle of today. And that’s the truth. But as to the best way to lose …

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Yes, You Can Lose Weight! | Wish Everyone Good Health.

Weight loss is one of the biggest industries in the world! And for those of us that need to lose weight it is the biggest struggle of our lives! The industry.

Cookie diet tips, the cookie diet – lose weight now eating cookies!

What’s the best way to lose weight fast besides just exercise? Does strict dieting and starvation slow down your metabolism? What are the best foods to eat for weight loss? Losing weight after pregnancy,whats the best way? …

Good luck on your own weight loss journey!
Take care.

Dave.

Hi all:

When do you work out? Not which days, but what time of day. We’ve all heard the theories: work out as soon as you wake up on an empty stomach so that your body burns more fat or work out after a meal so that your body has the energy for an intense effort, etc.

Well, I can tell you what I do, whether it’s right or not is for you to decide. But it works for me. =)

I work out in the evening, an hour or two after I eat dinner (which is usually around 7 o’clock. Now, my main reasons for working out then are 1) if I work out in the morning, unlike some people I don’t feel energized all day, I feel tired, sore and laggy. 2) I believe that if I work out in the evening, and then go to bed an hour or so later, my body spends the night healing from the exercise. I’m not dragging my ass around all day as my muscles try to do more on top of the beating I gave them in the morning.

Plus, I’m half asleep in the morning till about noon (not a morning person, folks). I just don’t feel like beating myself up at 7 a.m. If you do, hey whatever floats your boat!

In the morning, I’m doing well finding both my socks and having them turn out to be the same color! Anyway, that’s when I work out. When do you work out?

Take care;

Dave.

Hi folks:

I wanted to list the supplements, vitamins, etc. that I take in answer to some of you who were curious. Now what works for me may not work for you, as I’ve mentioned in the past, but here they are for what it’s worth!

I take a LOT of vitamins and minerals. Mainly because on a calorie-restricted diet you may not be getting all the nutrients your body needs to stay healthy, build muscle and lose fat. My list is as follows: Vitamins B (B3 to B12), C, D (very important these days…D seems to be almost a miracle vitamin if you believe the research), E, Folic Acid and Omega 3’s.

I also take glucosmine sulphate for joint health. It takes a while to kick in but well worth it in my opinion.

For muscle building and health, I take creatine. This isn’t essential but the data is there and points to it being able to help the body lift more weight with less chance of injury. And who doesn’t need that? (Especially us “older” folk?).

Finally I use a fat burner. Now, I won’t recommend any brand. Frankly I think they are all fairly comparable. Do your research on this and see which ones are reputable. I can’t promise that you will lose more fat by taking these, but it’s under the category of “it can’t hurt!”.

And that’s it. My calorie-reduced diet is still in place and I’m down 42 pounds as of this writing, to 188 pds. I don’t have the “Fight Club” body yet but I’m no longer embarressed to wear tighter clothing in public, so that’s progress!

Talk to you soon,

Dave.

Hi folks;

Well, I started this fitness trip, my “Journey to Fitness” as I’ve been calling it, on October 9/08, so it’s been 4 months and a few days since I began.

At the time I weighed somewhere between 225 and 230 pounds. I know it’s a bit inaccurate but frankly, at the time, I didn’t really know whether I would be able to see it through or if I would give up as I had so many times before.

So, as of my last weigh-in, I’m now at 190 pounds. My body fat has dropped from approx. 25% to 13%. I’ve lost my “love handles” (what’s so lovely about them anyway?) and I can see my abs! Granted, I don’t yet have the definition I’m aiming for, but I am definitely on my way.

As those of you who have been following this journey may remember, my goal isn’t an actual weight, it’s really a “look”. I want the lean, defined look that Brad Pitt had in the movie Fight Club. Yeah, yeah, I’m no Brad Pitt…but then I’m not trying to be. But I liked that look a lot more than the hulking “Terminator” look.

Big muscles are all well and good, I suppose, but I don’t think they are that attractive, and since it’s my body, I am working toward my own goals, not some body-builder’s dream of the perfect body.

As far as before and after photos are concerned, I’m still debating. I do have some pics of myself before I began my journey, but they were not taken as “before” pics. As I said, I didn’t really expect to do as well as I have and so I didn’t bother to take any photos of the old me. Once I get my BF down to around 10%, I may post some pics…we’ll see! =)

So here we are. 35-40 pounds in 4 months. If you do the math, that’s averages out to about 1.5-2 pounds of weight loss a week, which I think is a healthy amount, depending on how much you have to lose. As I mentioned in a previous post, although I’m 6′1″ tall, most of my life I weighed in at between 175-180 pds, so dropping to 190 from 230 is great, but I’m hardy a bone-rack. The neatest and yet most frustrating thing about losing the weight is that nothing fits anymore! Even rings fall off my fingers now. It’s funny and weird at the same time.

On a side note, a lady that I work with is now constantly after me to buy new, “tight” clothing so that she can see the new me. That’s added a layer of discomfort I didn’t expect. Hey, I like wearing lose clothing. Okay, fine, I wore it partially to hide my pudge, but it’s also more comfortable than skin-tight clothes, at least to me. Sorry, just a little vent there!

Anyway, that’s where I am at the moment. I’m not done, but I’m happy with my progress and intend to continue. In fact, the thought of stopping or going back to the old me never even enters my mind anymore! I hope your own personal journey is going well too!

Till next time, keep it up!

Dave.

Hi folks;

I wanted to mention an often over-looked aspect of getting and/or staying fit, and that’s your posture…i.e. the way you stand, sit and walk.

Now, if you had a Mom like mine, she would say things like “sit up straight!” or “don’t slouch, get your shoulders back!” etc. Well, it turns out that Mom, as usual, was right. Sort of.

Standing, sitting and walking with your shoulders back and your abs tensed is actually an under-valued way to keep your muscles active even when you aren’t really using them, especially the abs. It’s not a hard habit to get into either. You just have to be aware of your posture and adjust it accordingly.

Try it for a day. Whether you are moving or sitting, try keeping your abs tensed, even slightly. This is actually work for them; a mild form of exercise. Also, keeping your abs taut and your shoulders back is good for your spine and lower back.

If you can keep the habit of being aware of your posture, it will soon become second nature. No, you won’t see dramatic results from this, but heck, it’s easy, free and one more small step on the road to fitness!

Till next time,

Dave.

Hi folks;

I wanted to share some advice on lifting weights and avoiding injury, especially for those just starting out.

When I began my journey in early October, I made the single most common mistake of all of us who haven’t been fit for a while and want to see results fast. I started lifting too much weight too soon.

You see, you can’t follow the theme of more is better…it doesn’t work! Your body will develop at its own pace regardless and over-night results won’t happen. They are, in fact, physically impossible to achieve for anyone, of any age!

But, because I had determined to get back into shape (in fact, I want to be in the best shape of my life!), I started lifting heavy. Too heavy. And I developed one of the most common injuries in weight lifting…a rotator cuff injury.

Here are the facts about the RC, from the American Academy of Orthopaedic Surgeons:

The rotator cuff is the network of four muscles and several tendons that form a covering around the top of the upper arm bone (humerus). These muscles form a cover around the head of the humerus. The rotator cuff holds the humerus in place in the shoulder joint and enables the arm to rotate.

Rotator cuff tear is a common cause of pain and disability among adults. Most tears occur in the supraspinatus muscle, but other parts of the cuff may be involved.

The rotator cuff helps to lift and rotate the arm and to stabilize the ball of the shoulder within the joint. The rotator cuff is made up of four muscles and their tendons. These combine to form a ” cuff ” over the upper end of the arm (head of the humerus).

The four muscles of the cuff (supraspinatus, infraspinatus, subscapularis, and teres minor muscles) are attached to the scapula on the back through a single tendon unit. The unit is attached on the side and front of the shoulder on the greater tuberosity of the humerus.

The rotator cuff can be torn from a single traumatic injury. Patients often report recurrent shoulder pain for several months and a specific injury that triggered the onset of the pain. A cuff tear may also happen at the same time as another injury to the shoulder, such as a fracture or dislocation.

Most tears, however, are the result of overuse of these muscles and tendons over a period of years. People who are especially at risk for overuse are those who engage in repetitive overhead motions. These include participants in sports such as baseball, tennis, weight lifting, and rowing.

Rotator cuff tears are most common in people who are over the age of 40. Younger people tend to have rotator cuff tears following acute trauma or repetitive overhead work or sports activity.

In my case, I can pinpoint exactly what I did to injure my RC…bicep curls using dumbbells that were too heavy. That’s it! Simple and avoidable and I did it anyway. And let me tell ya, it hurts like hell and continues to do so.

Now, I’ve since learned to warm up before I start lifting and I’m doing some specific exercises to help to rehabilitate my RC and heal it, but it takes time, patience and has set me back a bit on reaching my goals. However, I will still get there, if only because pain never stops me, it just makes me cranky and determined! =)

But I wanted to share this with you folks in the hope that you can avoid doing what I did. It’s not fun and it is so easy to NOT injure yourself that I hope you will now know to warm up and increase your weight load slowly as you start to get fit.

Good luck on your own journey!

Dave.