Energy Balance, What it means for You and Your Six-Pack

April 5th, 2011

Energy balance is one step above calorie counting because it also takes into account the amount of calories you are burning during exercise and other activity. Coming up with the right balance of calories and energy expenditure will always result it weight loss- guaranteed. forskolina.com.pl

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Energy Balance

Come up with recipes that are pre-counted, and your calories will automatically be counted for you. men-solution.net

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Does not matter if you follow a no-carb, high-carb, vegetarian, the Zone, Mediterranean, or last but far from least the South Beach plan. The argument I see with many of these diets is that by following a regimented lifestyle of which foods to eat and to avoid, the energy balance seems to magically work itself out and fall into place. That does not happen and you eat more than you burn, you will gain weight- Period. garcinia cambogia g complex

I have learned not to try and convince people otherwise from any sort of diet that they have been sold on/believe in/subscribe to. I have learned that time itself is a much better teacher than I ever could be. Personally, I like to keep a moderate balance of calories from carbohydrates, proteins, and fats. I know that I want to live a little and enjoy a good wine, chocolate, or filet mignon. I found that moderation fits my lifestyle well, and learning to manipulate that moderation has kept me lean and healthy. http://www.uzbawiciela.pl/pl/men+solution+plus/tabletki+na+miesnie+men+solution+plus.html

Don’t sweat over whether or not foods are organic or hormone free. Aim for it, as it only makes sense to eat healthy and pesticide free foods. Just don’t get too anal about it…about trying to be “perfect.” Supplements are a great way to get vitamins, minerals, herbs, and greens that lacks in today’s food supply… just be cautious of supplements that are meant for the sole purpose of weight loss… your better off throwing your money on some lottery tickets.

So, regardless of the diet you follow, and I have seen people to who a healthy lifestyle do much better than perpetual dieters, but still… if you are still not seeing results or would just like to simplify your life, here are some additional things that could really keep you energy balance- balanced.

  • Keep a diet journal
  • Use honest weights and measures
  • Aim for nutrient-dense, nature made foods…preferably organic

Keep an exercise and diet journal. I can’t remember where I read it, but I was reading a study about how people who kept a weight loss/food journal lost an average of 80% more weight and kept it off over the control group. I often question friends or acquaintances who claim to be dieting about how any calories are *really* on their plate…they always under-estimate by about 50%. I can say that because I often weigh my foods on a food scale to the ounce… have been since I was 17. It is just a habit I have, takes me no time at all… like breathing.

You can also develop a bunch of recipes where you already know the calorie counts and just pick from that group. It’s easy to do and I have some great, easy to make, precounted recipes for pizza, ice cream, and tacos. You simply make the foods for the next day the night before, and you have effectively counted your calories, without keeping a food journal. Much easier in my opinion.

So by keeping an honest log of how much you really eat, regardless of what you eat, you will have a clear indicator of your why you are progressing, or not progressing.

I will say that I do go through periods… winters usually, where I loosen up on weighing out my foods to the ounce. Notice I did not say…”let go completely,” I do not see food as a reward as many people do- a BIG mistake. See, you will still retain some of your internal measurement skills from your food journal. There are plenty of free online food journals.

Sticking as close to nature as possible also helps balance out your energy balance mainly because nutrient-rich, nature’s own delicious foods like fruits, veges, and quality lean meats are very filling, and not calorie suicide like many man-made, processed foods can be.

One “diet” that is very popular is the “Caveman/Paleo Diet.” Basically, anything you can pick above the ground or hunt would qualify. Apples, chicken, strawberries, nuts, beef (I have an acquired taste for lean meats). This, too me, is more of a lifestyle plan, because I think it is the easiest “diet” to follow, especially when you forget your diet journal. But…again, caveman did not have the opportunity to go to the grocery store at will. So you can still over-eat, which is why keeping a very strict diet journal will open your eyes.[1]

By keeping an ultra–strict diet journal, at least for just twelve-weeks… just twelve weeks out of the whole year, will help give you a realistic visual of why or why not your weight (fat) loss is working. Then, after being good for awhile, I have found that you can trust you internal measurement clock-or at least I can.

However, just as you take your car in for a tune up, you must also tune up your internal measuring clock. The first simple sign that you are screwing up your energy balance is when the scale disagrees with you. If you have a true, consistent way of measuring your weight every day…of which nude in the morning after you use the bathroom… then you can see if you need to exercise more, or eat less, or both. Perhaps you need some form of accountability at this point if you really think you have been following true calorie counts (you haven’t).[2]

…A quick note about weighing yourself first thing in the morning… you will hear me talk about true, apples-to-apples comparisons throughout this site. In relation to measuring yourself by using the scale, if you weigh yourself daily, but at different times, it makes a huge difference in results. You could have eaten sodium, causing water retention… causing weight gain along with all the meals you had throughout the day. I personally have fluctuated as much as 7 pounds in a day’s time… This would be known as apples-to-oranges comparisons…which is a psychological game of smoke and mirrors with yourself…Conclusion: by weighing yourself at the same time everyday, preferably nude in the a.m… before breakfast… after you pee… gives you more truthful results…

Also, by keeping a diet journal you can see the complete mistake I have seen in two popular diets, possibly more…where they say you can have a cheat day once a week, and get away with it… yeah, not gonna happen. Maybe if you are really overweight, it will work for a time, but you will plateau- guaranteed. I don’t know about you, but I can cheat pretty darn good! I can really put away some calories via Dr. Haagen Dazs, Professor High Fat Pizza, and Mrs. Sweet Hershey’s Kiss. If you go hog wild on these…which some people say you can if you been good for the first 6 days, you can easily ruin an entire weeks worth of progress, and even gain weight. There is not a diet supplement on the planet that is going to help you at that point. If you actually counted the calories that go through your mouth on that cheat day, you’d clearly see why.

So…

  • Energy Balance is key to staying lean- regardless of what “diet” you follow
  • Keeping a diet journal greatly improves your success -or- preparing your meals the night before
  • Keeping a diet journal develops an internal calorie measuring clock

To wrap up, I just want to say that all people that I know who are lean and fit, have *some* way of measuring calories. Yes, some do it automatically, but the rest of us are just going to have to use our brains and a wee bit of discipline. I have tried many diet plans… mainly trying to find simplicity… and have came to terms with moderation of carbs (about 30-50%), proteins(about 30-50%), and fats(about 15-25%). It keeps me fairly full, my blood sugar stable, and I can still live a little and have pizza, wine, or chocolate once, sometimes twice, a week.

1. The ESE program is a closer match to Paleo style eating. Remember, cavemen could not go to the store at will, and ate sporadically, which included fasting. If you want a true Paleo style program, not only do you need to eat the foods that caveman ate, you eat to eat them in the same manner. The ESE program is the best program to explain how it works, why it works so well, and how you can incorporate non Paleo foods if you choose.

2. If you have struggled with fat loss your entire life and are truly out of options, it’s time to call reinforcements. For many people, calories in/ calories out can become a mindless mantra that no longer means anything. They become willing to believe anything that any late night infomercial will tell them and try the next big thing… and still never get anywhere. What they really need to do is learn how really lose the weight in-between the ears first. You need a plan, and you need accountability to stay on that plan. That’s where the Leanness Lifestyle Boot Camp comes in. It has a 91% success rate because of lifestyle modifications and design, not supplements or wishful thinking.

Pursue Worthy Goals, and Become an Instant Success

March 30th, 2011

Summary: Getting fit can instantly change your outlook, character, and make you an *instant* success. Learn how picking, committing, and pursuing a worthy goal can put give you the body you want, allow you to keep the body you want, and maybe even put more money in your pockets.

Pursue worthy aims

Pick a direction and enjoy the journey.

At the beginning on 2011, I decided to pursue a new goal. More importantly, I decided to commit to it. I read about Met-Rx’s  Warrior Workout video contest for a chance for a walk on role to the Stars network series “Spartacus.”

Awesome. I’m in.

I took a current assessment of my health… bodyfat, workout plan, diet… and set a new course for getting lean for the video. I thought this also fit in perfectly with my “diet” that I decided to experiment with. I new that I would be up against guys that were in much better shape and probably had better video making skills than I had since I have never used a video camera before. I didn’t care. I wasn’t on board to place first, I was in it to enjoy the ride.

I clearly wrote out my goals:

*Follow a diet plan that was easy to follow, and easy to stick to.

*Workout 3-4 times a week and no more than 45 each time.

*Learn to make and edit videos

I was able to easily hit my mark, and I learned very important things from each of my three objectives. Even after I made the video, I did not rebound like I would have in the past due to starvation and deprivation diets. I further solidified my belief in life being a journey, and not a race.

Achievement is success? Since when?

Just because I made the video, for a total of 60 seconds, does not mean I “succeeded.” The daily actions I took to get there is what made me successful. When you decide on any type of goal, it is important that you can do your daily actions consistently on hit your mark.

The reason is simple…  if you choose a goal that requires you to do things on a daily basis that make you suffer and beg for the day you hit your mark… just so you can go back to the way you were… then what is the point? Sure… you may hit you goal, but it’s short lived since you can’t stay the course.

For example, let’s say your goal is get lean. Great- Definitely a worthy goal.

Let’s define lean…

You are a female and you want to get to 9%. You know that being female, that your abs are going to start to show at around 12%, since females have a tendency to store their fat reserves in their legs and hips. So lucky you… you do not have to get as lean as men do to show your abs since men normally store their fat in the belly.

So… 9% it is, and you make it a point that once you have achieved it, you will not let yourself go above 12%.

You weigh yourself at 130 and you find your bodyfat is 15%… not to bad. This means that to get to 9%, you need to lose about 8-9 pounds of fat.

At this point you need to decide what to eat, how much to eat, and be able to stick to it without losing your sanity. You will also need a decent workout program to go with it You will learn about foods you like, foods you can make easily, foods that fill you up, and when you can realistically eat these foods based on your schedule…

As you can see, it is a learning experience, mostly about yourself, and you must learn and grow to achieve your goal.

Who do you become when you pursue worthy endeavors?

This is going to be different for everybody, but this usually includes a list of virtues. For me, I would mostly  say patience and discipline. Now, although reading this you may think you know what I am talking about…”patience and discipline”… but you wont really know unless you follow a similar path.

How long can it last?

As long as you pursue something worthwhile. Nothing else needs to be said here.

Do you really need a”burning desire?”

No. It doesn’t hurt, but the fallacy that you need a “burning desire” is sold by self help authors and the Hollywood big screen because it sells well. What you really need is a desire, about a 5-7 on a scale of 1-10, and an action plan. Your pursuit need not consume your life… it must enhance it.

Worthy fitness goals…

Fat loss= 1-2 a week scale-weight loss.

Strength gain= depends on how long you have been training, but figure 1-4% a month naturally.

Getting a six-pack- Men 10% and under, Women 12% and under

For a further reading on pursuing worthy goals, check out this article.

OK, here’s that video I made for Met-Rx. All you haters go easy on me in the comments as it is my first.

Can ya Please Pass Squirrel Poop?

March 23rd, 2011
Squirrel Poop Coffee

This Squirrel is banking off this trend!

Is it just me, or do other people also have friends who like to pull one over on them for their own amusement?

Although… I do the same. Always love sending my friends kids on a good Snipe hunt- the very same hunt that I was introduced to some few years back.

So… I’m over at some friends house, helping with some electrical projects after they moved in. I’m up on the ladder and my friends takes notice of the odor of my stevia-sweetened coffee, originating from my customized Burning Man cup (another time, another story). The next comment out of her mouth sorta blind-sided me.

“Have you tried the new squirrel poop coffee?”

“Have I tried what?” -I was pretty sure I heard her correctly but her facial expression did not indicate any foul play at this point.

“Yeah- squirrel poop. They feed the coffee beans to the Squirrel and after he poops it out, they use it for coffee. He acts like natures own espresso machine.”

“Are you sh*$&n’ me?”(no pun was intended at the time)…at this time I cannot help but think out the good ole’ Cheech and Chong skit where the dog eats their stash, forcing Chong to follow the dog around for three days before he gets it back…you mean we’re smokin’ dogsh**?!

Her boyfriend chimes in at this time and they both elaborate on how much of a premium it is, fetching around $30-$50 *per cup* of coffee. I am not too concerned at this point as I know my good buddy Mr. Google will give me lowdown.

So ya’ damn well the first thing I did when I got home was Google it. Hell- I even Yahooed it too, to see what they had to say. Sure enough- seems it true. People pay big bucks for natures own espresso machine.

So why the craze and who was the first person to say- ” Hey, ya know what we could do with this?”

“Squirrel” is not the North American rodent that most of you are probably thinking about. In fact, I think my friends had it wrong, because my investigation turned up that the closest counterpart over here is the weasel. The animal directly responsible for the phenomenon is the Luwak… Paradoxus hermaphroditus. It’s not even in the rodent family. Looks more like a cousin of the raccoon if you ask me.

I’m not sure of the validity of the sources, but apparently the coffee goes through chemical changes in the digestive tract that take out the chemicals responsible for the bitter taste in coffee.

I know this may be a bit off-topic, but I thought it would make for a good read, and I had to share it!

…and here I thought Starbucks had crappy coffee.

Boot Camp? Try Leanness Lifestyle and Forget the Hollywood Style Drama

March 19th, 2011

It’s nice to take faith in the basics again. I used to worry about cutting carbs, taking magic pills that would magically help me build muscle and lose fat at the same time, or finding that ‘one diet’ that would keep my hunger satisfied while giving me boundless energy and bringing out my abs.

Leanness Lifestyle

I was never highly overweight or overfat by any means, averaging about 11-14% range. What I wanted was that extra edge to get me to to the single digits… and more importantly, *keep* me there.

Also, I was at a horrible plateau following many years of high-intensity Yates/Mentzer style training. The program worked great for awhile, but it eventually rans it course, as most programs do. The problem was I was so convinced that I all needed to do was put in more intensity as proponents of the program suggested, and that would fix things.

Not so lucky.

I needed help.

I stumbled upon an online fat-loss program that had a 91% percent success rate of the people involved in the “boot camp” program.. That is *very* impressive. That figure is also very comforting to anyone who has failed to lose fat and and *keep* it off in the past.

That felt encouraging since I wanted to get by bodyfat into the single digits.

The creator also challenges the idea of needing to get to fat to put on muscle mass. He maintains a year-round bodyfat of not more than of 10%, and still boasts quite an impressive muscular physique.

Leanness Lifestyle

Anyhoo… that took care of my bodyfat concerns, now I just needed to increase my strength and mass a little bit with anything that would work.

The creator of the program turned out to be a natural bodybuilder, so I knew he could help… and he did.

With the author’s knowledge, David Greenwalt, I was able to break past some very limiting plateaus.

Turns out this program was much more comprehensive than I realized. It came with 477 information-packed pages. Zero fluff anywhere in his book… the pages are thick with real-world, valuable, useable, information.

Leanness Lifestyle

I admit, 477 may be a bit overwhelming for a lot of people. However, the key is to get involved with David’s online success system as soon as possible so you can make that 477 pages of information become knowledge.

This book covers everything. Things from supplements, accountability, motivation, to setting up your goals so you have a high chance of achieving them.

Yep… this book is *real* good.

It really covered topics like psychology very well, and applied the topic to real world people.

I read books by Anthony Robbins, Zig Ziglar, Robert Ringer, and other people who are good at making things happen for themselves and other people, and this book took the things that worked and applied them towards creating a permanent lifestyle of leanness and health.

After reading this book, you will come away with this with some solid extra IQ points and…

* Finally know which supplements work for fat loss and which ones don’t. This alone is worth the cost of the book.

* The truth about calories, low carb diets, and other ‘fad’ diets by someone who creates permanent and lasting change in the waistlines and lives of everyday people.

* The psychology behind lasting change. Once you know this, and embody this technique by doing it, you will also be able apply to other areas of your life such as finances and life goals. This alone is also worth the price of the book.

* Which foods are like nuclear bombs that will instantly halt your weight loss, and immediately put you on a fast track to looking like Santa Claus almost overnight. This book covers what these foods are how and why you need to steer clear.

Leanness Lifestyle

I realize the above may sound like I am writing a sales copy for the book, but I assure you that I really believe in the book, and his boot camp program, because I have done them. I also feel that David has done an amazing job of putting it all together.

One of my favorite parts about this book is the part on resistance (weight) training design. I often refer back to it anytime I am designing a new program. It contains principles and truisms that will never grow old and never die.

Once you get good at program design, you can design some really *fun* and challenging workouts.

Because David is not just another personal trainer or strength coach, but a wellness/lifestyle coach, he has thoroughly addressed the most common booby-traps and pitfalls that average people face when breaking in a new lifestyle.

… and ya know what else is really awesome about learning those pitfalls?

The fact that it can also be applied to other areas of your life like financial success or -anything- you want to change about yourself for good. Family, money, self-confidence, to name a few.

I don’t know about you, but I have noticed that when chaos in my life seems overwhelming, if I focus on on area and improve it, all other areas take a turn for the better as well. Learning how to make this happen will help anyone who wants to lose fat and keep it off.

David goes into detail, and devotes an entire chapter about contest preparation and taking photos. What this means is learning how to look like the models, celebrities, and other physically fit people you see on TV and in magazines. If you want the details on how to take those types of pictures, this chapter covers it.

Also, David is going to say a few(not many, I promise) things in his book that will most likely offend some people. Good. You need to be offended. He is not very good at sugar-coating stuff just “sizzle” up his book like many authors do so they can “sell the sizzle.”

Offending you for the sake of offending are not David’s intentions, I promise.

He *has* to cover things that some people may find uneasy just for the fact that in order to reach true transformation, and be permanently lean the rest of your life, you have to be honest with yourself about a few things.

I have recommended his book to friends and family well before I did the online write-up you are reading right now.

Seriously, if you really want a vast knowledge of staying lean year round, supplementation, diet, contest preparation, and want to know what it really takes… mentally… to lose the fat once and for all, start with his book.

After that, you can move onto his more intensive programs, and prove to yourself you can do it, and keep at it.

-Chad

Leanness Lifestyle

PS

Also, one thing I forgot to mention is that this program is not “Hollywood Program.” You will not get sugar coated program where you will be crying your eyeballs out about how fat you are and how bad you need this program. You wont be stuck on treadmills going far over your physical limitations which can be very dangerous. Instead, you will work well within your physical range, eat sensibly, and sign up for a lifetime of health.

No Pain, No Gain… B*LLSH*T

March 18th, 2011

No Pain No Gain? You Can Sell it, but I Wont Buy It!

The idea of “No Pain, No Gain” is of one of the most overused and flat out B*llsh*t ideas that keeps get sold over and over to each new generation.

Even if it is not said… many “fitness” shows and commercials still sell the idea through “hollywood tactics.”

You know the shows… they could be highly obese people putting themselves through torture by instantly crash dieting with no long term lifestyle plan, or some commercial showing some dude sweating his tail off…

Great for Hollywood theatrics and to keep you glued to the channel… but absolutely devastating for quest of the eternal mid-section six-pack.

The first muscle you need to flex is the one in between you ears. I love to work out- but I hate torture.

Eat Stop Eat Review

Go the distance and manage your workout's intensity. This is for life!

If working out was anything like what is sold on TV shows, I would be a fat person! I generally practice the idea of moderation- the one that many Buddhist Monks or “Mind-control Blackbelts” as I like to call them, like to preach. I have occasional spurts of extreme to mix it up a little bit with good results, but they are always planned and calculated.

Now, getting and maintaining the figure you desire (as long as it is realistic), isn’t quite the cakewalk either for most people. I am willing to bet the house that your lifestyle is the number one roadblock in your fitness quest…

… part of that lifestyle is the BS information you have been sold by Hollywood and late-night infomercials regarding”all or nothing” training.

What is your lifestyle was…

  • automatically set up to turn your body into a fat burning machine
  • was easy to follow
  • consisted of foods like pizza, red wine, and ice cream-but void less of all goal-sapping“ trigger foods?

and… what if that same lifestyle consisted of workouts that

  • were fun, so much fun that you looked forward to getting your gym
  • were still challenging
  • left you more energized than when you started
  • were planned for progress, not “Pain.”

I maintain a “Hollywood physique.” Not like Arnold Schwarzenegger, but more like the guys from 300. This is largely due to my eating habits rather than exercise.

Learning to manage your intensity will largely determine your consistency in sticking to it. If you think your gonna blood and guts all the time, good luck. Sometimes, sure.

But know when to turn down the intensity dial yourself so that it’s not burnout that keeps you from working out.

Managing pain is about having an exercise plan that challenges you just enough to make consistant progress, not one that has you praying for the workout to be over.

Everyone has there own tolerance, and the longer you have been exercising, the more self awareness you have to raise the bar.

If you want a free, step by step method for creating an effective workout… one that gets progress and moves your fat loss and muscle gain goals forward, I highly recommend that you pick up a copy of a report called the “Elimination Experiment.”  This reports provides you with a no nonsense way of tracking and measuring your progress in a clear and simple manner.

In fact, after you get done reading this report you will have a clear understanding of why you may have been very just beating your head against the wall with any previous “grunt” style workouts you have been doing in the past. Think of a fly trying to get out of a window, he can have all the desire in the world to get out, but without a workable strategy, all the passion and drive is not going to get that little guy to the other side of the window.

Don’t be a fly!

You can pick up a free copy of the Elimination Experiment by first clicking on the “Men click here” link, and then scrolling about 1/3 of the way down the page and providing you email address in a box that starts with the title “Want the Facts.” Click this link to get it.

Simplify your Diet, Simplify your Life, and Watch your Waistline Melt Away

March 17th, 2011

I have tried the Atkins diet, the metabolic diet, and numerous others.  I was a search of the one perfect diet that would keep me energized all of the time, was oober-easy to follow, consistently kept me lean, and give me lots of energy throughout the day.

Eat Stop Eat Review

Before picture; After picture is 5 weeks later following this program that is the easiest way to track calories and stay lean.

I have learned many things with my different experiments, or fitness/life hacks.  One thing for sure that I have learned, is that the number one most important thing is *not* cutting your carbs…  and isn’t necessarily cutting your fats either.  The number one most important thing if you wanna get really lean, is to cut your calories, regardless of where they come from.

Many people greatly underestimate the amount of calories they eat, and wonder why they aren’t loosing any fat. They mistakenly think their omission of carbs or fats is all they need to pay attention to… or that some magic macro-nutrient formula is the ultimate answer.

Sure  those help, but they shouldn’t be goal one.

If you are convinced of the merits of any particular “diet,” whether it be low carb, low fat, Paleo, intermittent fasting, etc… I am not saying that you need to switch to “strictly calorie counting”- but you still need *some way* to measure your calories to know that you do not under… or over… consume.

The easiest and most efficient way to do this is to create your own personal menu of foods that taste great, and keep you lean.

I know calorie counting isn’t new, and I’m sure for many of you this is quite redundant. But it works, and it will continue to work. I know it’s not as glamorous or appealing as any late night infomercial selling you the latest diet or exercise program, but it works.

If you can measure it, you can manage it.

This doesn’t stop you from trying any “diet” you want. Go ahead and cut your carbs, cut your fat, rub your belly and pat your head… just have some way of keeping score of your calorie intake.

However, you don’t have to take my word for it.  Take the study that was done by the National Institute Of Health, which included 811 volunteers.  These volunteers were put on four different diets that consisted of different macro nutrient levels of carbohydrates, proteins, and fats.  Some people ate high protein-fat, with low carbohydrate… some volunteers ate low fat and moderate to higher carbs and fat. All in all, there were four different macro nutrient ratios.

*The only common thread between the diets was that they all cut calories.*

The result?  They all lost approximately the same amount of weight.

I’ve learned that I like to live a little.  I like to eat pizza, have ice cream, and take a break every now and then.  I’ve learned it is better to be mentally healthy and enjoy life, rather than be fanatical about certain types of “sacrificial” diets.

Do you want further proof that the most important thing for fat loss is total calories?  No problem.

Take Mark Haub, a professor of human nutrition at Kansas State University, who used Twinkies to lose 27 pounds and 10 weeks.  I’m not making that up.  This guy
ate nothing but Twinkies, with the exception of switching it up between Little Debbies and chips for variety, and still lost 27 pounds in 10 weeks.

He simply measured his calorie intake, and ate the “required” amount of Twinkies to lose fat.

I am not saying you should go out and stock up on Hostess for a nuclear winter!

…nor am I trying to encourage anyone to eat whatever junk they want as long as they count calories. I still *mostly* eat heart-healthy, high protein, fiber-rich
foods. I also want to make it explicitly clear that I have had some success in the past on low carb, slow carb, vegetarian, and other diets I have mentioned so far in this article. I also know plenty of other people who have had success on them as well. I just feel that they are too restrictive for my busy and animated lifestyle.

I don’t feel guilty when I have a glass of wine, a bar of chocolate, or even some ice cream…because I know how much I am getting…AND how much I can still have.

Anyhoo…So why did Professor Haub do it?  He wanted to prove a point.  The total calories is the most important factor in dieting.

I certainly wouldn’t suggest twinkies as a long term plan, but it does prove a point- total calories matter most… and they matter a lot.

I have seen the results myself.  I have cut out carbs only to eat as much meat and vegetables and I want, and were nowhere near what they were supposed to be.

These days I like to get a nice balance of protein, carbs, and fat.  I live a lifestyle that takes into account the fact that I am human, and I don’t want to get to my deathbed and miss out on a nice glass of wine in a beautiful summer breeze.

This article is not giving you the OK to load up on Twinkies and Ho-Ho’s. It is to help you clear out the clutter in between your ears and simplify the facts of weight loss. Remember… you have to lose the weight in-between your ears first.

How to Easily Count Calories, and Drop Bodyfat on Autopilot

March 4th, 2011

I never was a fan of counting calories. It works… but it sucks.

There are numerous studies showing that people who keep food journals do better on diets… the only thing is that I cannot see myself keeping a food journal the rest of my life, I think most people feel the same.

One of the most successful techniques that I have employed in my life that really keeps me on track is looking at the big picture… or counting my calories on a weekly basis, instead of a daily basis.

It is too easy to overeat on any given day… especially when following the advice of someone who encourages you to have a “cheat day.” If you are not getting the success you want and you practice a cheat day, do yourself a favor and actually count the calories you consume on that cheat day, and you will quickly see how much you are really eating. You’ll also see how easy it is to completely blow 6 days of progress on your cheat day.

I’m all for “cheating,” but you still have to have limits if you want to lose weight.

Here’s how I do my diet…

I have a plethora of quick and easy to use recipes that I can make at a moments notice. These recipes consist of mostly heart-healthy foods with a nice balance of 40% carbs, 40% proteins, and 20% fats.  I have tried different macronutrient ratios, and have found this ratio to be far superior mostly because of satiety value and taste. In other words, these foods keep me fuller- longer.

So here’s the math…

My recipes are aim at right around 300-400 calories each. When I am leaning out phase, I aim for 1800 daily calories… that’s not exactly what I eat, but it is close. Remember I want to keep it simple, so by aiming for a tad less that what I should be eating… which is 2000 to maintain me… I stay on target. I have come to that figure through lots of trial and error and find that many online calorie calculators are to high.

Now… the weekly thing… I shoot for around 11,000 calories per week when cutting. Later in this article I will show you how you can come up with that figure. By aiming for a weekly figure, it is *much* easier to stay on track. Many of you will have to reconsider there “cheat days.” If you always seem to fall short of getting lean and staying lean, I’d bet the farm that you simply eat too much.

Next… I take those recipes and eat them throughout the day as time allows. I don’t stress about eating every three hours like I used to. I generally eat when I am hungry. Many times, I do eat 4-5 times a day. However these days I simply aim for  “3 square a day.”

I will eat one meal for breakfast as mornings are when I am least hungry. Then I eat two of the other recipes for lunch, and two for dinner… making it more of a complete meal as opposed to the craze of snacking all day long… which I find many times very inconvenient.

OK…. so we have calories straight. Here’s how to drop fat on autopilot…

Add in two fasting days per week. This is known as intermittent fasting. You wont lose muscle, and your blood sugar wont bottom out… those are myths that have been proven completely false by science and actually the opposite is true.

The fasts will be for 24 hours each. So this means that you will never go a day without food. For instance, my last meal is at six o’clock pm… at six the next day I will consume 500-600 calories, not 1800.

I will only do one fasting day per week during my “off season,” meaning wintertime when my shirt stays on. However, when I want to speed up progress, I go for two fasting days per week…. thereby easily creating a calorie deficit.

At first, fasting was hard. I got really ravenous around 1-2pm each day. then… about an hour or so later, there was some kind of “switch ” that went off and I lost my hunger and had… oddly enough… a very clear mind, lots of energy, and no more hunger. I can certainly see my monks practice fasting because if you meditate, fasting really clears your head.

Once you fast a few times, it really does get much easier and you will find that you actually look forward to it.

In fact, I am writing this article right now on one of my fasting days.

So anyways, by having my recipes already in place… taking about 15 minutes the night before to make them… or even 5 minutes on the night before a fasting day… my fat loss is guaranteed, and I don’t feel like I am dieting at all. I am not hungry, nor do I day dream about food.

Fasting two days per week will cut out an extra 2400 calories per week for me. Hello six-pack!

OK… so ladies… how much should you eat if you are to do this? Well, it’s hard to give everyone a target figure, because of height and weight differences, especially when somebody much smarter than I has already done that for us… but before we get to that, I would shoot for 1200-1400 per day. Throw in a couple fasts, and walla…

I came up with my calorie counts by referring to Brad Pilon’s Eat Stop Eat program. It’s very well put together and covers how to arrive at your *true* calorie counts in plain and simple 3rd grade math whether you’re a man or woman.

He also goes into greater detail the truth about blood sugar and muscle loss so you won’t have to worry about about those issues when following the intermittent fasting lifestyle.

One more thing… at the time of this writing my book is not finished yet, but it soon will be. It is a free recipe book covering things like tacos, ice cream, and pizza… only healthy versions that are just as tasty and are simple to make. These are the exact recipes I use in my diet. Once you have your calorie counts in place, all you have to decide is what you want to eat… ice cream, pizza, a taco, or even a quesadilla. If you are on my mailing list, you will get an announcement when it is ready. Again, it’s free.

How an Ugly, Ancient, Diet Technique Can Trim Your Waist and Keep you Lean

March 2nd, 2011

It isn’t pretty. It isn’t sexy, either. But once you take the time to get your calories under control, you’ll be sitting on the one scientifically proven method to that lean waistline, and keeping it there.

I have tried the Atkins diet, the metabolic diet, and numerous others. I was a searching for the one *perfect* diet that would…

-Keeps me energized all of the time,

-Was oober-easy to follow,

-Consistently kept me lean,

-And give me lots of energy throughout the day.

I have learned many things with my different experiments, or fitness/life hacks. One thing for sure that I have learned, is that the number one most important thing is *not* cutting your carbs… and isn’t necessarily cutting your fats either.

The number one most important thing if you wanna get really lean, is to cut your calories, regardless of where they come from.

Counting every calorie that passes your lips can suck, no doubt, but there are easier ways to keep score.

Many people greatly underestimate the amount of calories they eat, and wonder why they aren’t loosing any fat. They mistakenly think their omission of carbs of fats is all they need to pay attention to, or that some magic macro-nutrient formula is the ultimate answer. Sure those help, and I do use them, but they shouldn’t be priority one.

If you are convinced of the merits of any particular “diet,” whether it be low carb, low fat, Paleo, intermittent fasting, etc… I am not saying that you need

to switch to “strictly calorie counting”- but you still need *some way* to measure your calories to know that you do not under… or over… consume.

The easiest and most efficient way to do this is to create your own personal menu of foods that taste great, and keep you lean.

I know calorie counting isn’t new, and I’m sure for many of you this is quite redundant. But it works, and it will continue to work. I know it’s not as glamorous or appealing as any late night infomercial selling you the latest diet or exercise program, but it works.

If you can measure it, you can manage it.

This doesn’t stop you from trying any “diet” you want. Go ahead and cut your carbs, cut your fat, rub your belly and pat your head… just have some way of keeping score of your calorie intake.

However, you don’t have to take my word for it. Take the study that was done by the National Institute Of Health, which included 811 volunteers. These

volunteers were put on four different diets that consisted of different macro nutrient levels of carbohydrates, proteins, and fats. Some people ate high protein-fat, with low carbohydrate… some volunteers ate low fat and moderate to higher carbs and fat. All in all, there were four different macro nutrient ratios.

*The only common thread between the diets was that they all cut calories.*

The result? They all lost approximately the same amount of weight.

I’ve learned that I like to live a little. I like to eat pizza, have ice cream, and take a break every now and then. I’ve learned it is better to be mentally healthy and enjoy life, rather than be fanatical about certain types of “sacrificial” or “extreme” diets.

Hey… I’m not saying things like totally eliminating carbs or clicking your heels together three times and saying “there no such things as carbs” don’t work… I just don’t think they aren’t practical or realistic for the “normal” person who doesn’t want their lifestyle and diet to control and consume their life…

Do you want further proof that the most important thing for fat loss is total calories?

No problem.

Take Mark Haub, a professor of human nutrition at Kansas State University, who used Twinkies to lose 27 pounds and 10 weeks. I’m not making that up. This guyate nothing but Twinkies, with the exception of switching it up between Little Debbies and chips for variety, and still lost 27 pounds in 10 weeks.

He simply measured his calorie intake, and ate the required amount of Twinkies to lose fat.

I am not saying you should go out and stock up on Hostess for a nuclear winter!

…nor am I trying to encourage anyone to eat whatever junk they want as long as they count calories. I still *mostly* eat heart-healthy, high protein, fiber-rich foods.

I just don’t feel guilty when I have a glass of wine, chocolate, pizza, or live a little…because I know how much I am getting…AND how much I can still have.

So why did Professor Haub do it?

He wanted to prove a point-

*That total calories is the most important factor in dieting.*

I certainly wouldn’t suggest Twinkies as a long term plan, but it does prove a point- total calories matter most… and they matter a lot.

Now I know there are some very prominent fitness gurus with some very impressive credentials… much more than I… that would read this and think I am nuts.

Maybe I am.

But once I quit obsessing about different eating rules “rituals”, and put the most important emphasis of my diet on calories, my life became much simpler and my lean waist much easier to keep. This is also true for others.

I have seen the results myself. I have cut out carbs only to eat meat, vegetables, even sweets, and the waistline still disappeared.

These days I like to get a nice balance of protein, carbs, and fat. I live a lifestyle that takes into account the fact that I am human, and I don’t want to get to my deathbed and miss out on a nice glass of wine in a beautiful summer breeze.

This article is not giving you the OK to load up on Twinkies and Ho-Ho’s. It is to help you clear out the clutter in between your ears and simplify the facts of weight loss.

Remember… you have to lose the weight in-between your ears first.

In my next article I about an easy way to track calories without becoming obsessive that I personally use.