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Fat Loss

The GSP Workout: My Rushfit Review On The Knuckle Sandwich King


I will come out and say that I am not a fan of UFC, however there is something that we can learn from the GSP workout creator Georges St Pierre. Georges aka “Rush” and “GSP,” is a MMA champion who has been coined as one of the most fit athletes in the world. He disciplines, conditions,  and trains in various combat styles which gives him explosive strength along with a very lean body. So does this program fit with my personal approach to fitness? Let’s find out with my little Rushfit review…

3 The GSP Workout: My Rushfit Review On The Knuckle Sandwich King

 

 (St Pierre’s body type is ideal for his size. He has just the right amount of muscle with very low body fat levels. His success as a fighter goes to show you that you don’t have to be big and bulky.)

 No Neon Tights Or High Chunky Socks Here

I have been exposed to many home workout dvd’s over the years and I was glad that it didn’t have an 80’s flashback or a Zumba feel like most routines. With most home based workouts it doesn’t require a lot of space and the only equipment you need is a set of 10-15 lb dumbbells. However, there is a portion where he performs movements like swings/getups that could have been utilized with a kettlebell. There are some other movements that would work perfect with a kettlebell instead of a dumbbell (due to the different distribution of weight between the two). It isn’t a deal breaker but since kettlebells are not that expensive anymore it would have had its place in the routine.

I’m Not The Only One Struggling

What I liked about the program is that it is challenging. Even Georges himself struggles through it. Georges trainer, Eric Owings is actually the one who pushes him through the conditioning. I like that it does have a tendency to make you do the same.  I found myself trying to keep up with him which ultimately increases the effectivness of your workout. I did appreciate that a clock was always showing. It helps you push through right to the last second. The workouts from warm ups to cool downs are all around 45 min and are the same with each dvd. They all have series and lesson promo’s where St Pierre breaks down how to perform the exercises correctly.

Strength and Endurance/Fight Conditioning Workout

In mixed martial arts fights each round is about 5 minutes. So the workout is set up in rounds/circuit style to relate the intensity of what a fight would be like. However, it seems like they were trying to over sell the relation of every piece of  exercises to fighting. Of course there is a bit of marketability when doing this but it isn’t necessary. This doesn’t take anything away from the actual effectiveness of the workout because it really does kick your butt (no pun intended). Exhausting and rewarding all at the same time.  Note: If you don’t have the funds for the full program you can get the Strength and Endurance Workout portion of the program for about $11.

Rushfit’s Ab & Core Conditioning

There are a few moves in this section that you need to be careful with. I’m not a fan of any movements that flex the spine forward like situps, crunches, etc. If you aren’t familiar with the book Low Back Disorders by Dr. Stuart McGill, I highly recommend you read it. In it he says “when the spine is fully flexed, we’ve measured the spine losing up to 40% of its ability to bear compressive loads. In other words, the spine is strongest when in a neutral position.” I just suggest that you stick to plank exercises, ab wheel exercises, hanging leg raises, and back/hip bridges for your ab conditioning. Your spine will thank you. If you have done ab workouts for any length of time then you will naturally have a six pack. I would just focus my efforts on staying lean more than anything to reveal the abs.


getimage.asp?m=2468&o=4193&i=50322 The GSP Workout: My Rushfit Review On The Knuckle Sandwich King

Any Drawbacks?

I don’t know if I’m just being nitpicky but I found that Georges and Erik didn’t have the best chemistry. At least not in the sense of making a workout program. I also thought Georges should have spoken more even though this broken English is difficult to understand sometimes. One feature I wish was available was the ability to turn off the sound and just listen to their instructions so I can play my own music. Not that big of a deal…

Note: A little word of advice. If you are currently wearing street clothes that has “tapout” written all over it, get rid of it. Just because you are in shape doesn’t mean sacrificing personal style.

Inside The Trenches: How I Would Use The Program

The complete program is only 8 weeks long so how would I utilize this in my overall fitness goals? My main workout is Visual Impact. Everything I do revolves around the principles of this program. However, every now and then I will take 1-2 months off from my program and transition to strictly bodyweight, circuit training, or programs like the GSP workout. I typically do this in the colder months of December-February when I don’t want to drive in the snow. So if I want a rigorous fully body workout without all the equipment to helps me stay lean through the holidays, this would be it.  I hope this Rushfit review was enough information to give you a better understanding of what is inside. Feel free to ask any questions or let me know what you thought about it.

Drinking Coffee Before A Workout: One Of The Best Pre Workout Drinks


Coffee is by far one of the most consumed beverages in the entire world. Coffee shops are springing up everywhere in America and I am loving every bit of it. I have been drinking coffee for almost 8 years now and have got to experience some pretty delectable cups of “awesomeness.” I guess I would consider myself a self-proclaimed coffee enthusiast. Although I have been drinking it for many years, it has only been about a year since I discovered that coffee was one of the best pre workout drinks. Especially for fat loss.

CoffeeMorning Drinking Coffee Before A Workout: One Of The Best Pre Workout Drinks

(So far my favorite coffee is “Costa Rican Tarrazu” from Mazzaro’s in St. Petersburg, FL. Coming in at second place is “Guatemala” from Stauf”s in Columbus, OH)

Utilizing The Natural Caffeine Prior To Exercise Boosts Fat Loss

I have frequently stated how beneficial it is to work out on an empty stomach. Exercising in a fasted state does wonders for burning stubborn body fat. Well, did you know that 1-2 cups of coffee prior to exercise can increase your metabolism by 15-20%? It first gives you a calorie free surge of energy to initiate your workout. This is especially helpful for those who exercise early in the morning. It also triggers the body to increase the flow of free fatty acids from fat stores. So your body will use both the caffeine and stubborn fat as energy as opposed to “food energy.”

Caffeine Can Help Increase Muscle Tone But Not Size

We know that persistent, hard, muscle contractions, is what causes true muscle tone. We also know that muscle density has more to do with the nervous system than actually lifting weights. Since caffeine stimulates the nervous system, drinking coffee before a workout will increase the “positive” signals to the muscles. This will help you make harder contractions when lifting heavier weights, thus creating more dense and defined muscles. If you want to gain mass and not density, caffeine may inhibit those gains. The reasoning is that too much caffeine in the system has been known to reduce glucose uptake. This can be a problem if you are looking for post workout nutrition to begin the muscle repairing/building process. So if you want to gain a lot of mass, you may want to skip out on caffeine.

The Quality Of Coffee Is Of Utmost Importance

When most people think of drinking coffee it is typically combined with added milk, creamer, sugar, or flavored syrups. So when I speak of drinking coffee before a workout or just in general, it should be understood that I am talking about whole, fresh, organic, and pesticide-free coffee. This is very important because most commercial grade coffee beans are one of the most pesticide contaminated crops available. The packed and ground beans that you typically get from the store have rancid oils and are usually a degraded bean. Caffeine that comes from a “whole food” source is a lot healthier than that of a synthetic source. Synthetic caffeine doesn’t provide the healthy antioxidants that are needed for the body to utilize the effects properly.

How To Know If You Have A Good Bean

A good coffee bean whether it is roasted or freshly ground should have a pleasant smell and taste. If the coffee tastes stale or with a strong bite and doesn’t have a pleasing aroma, you more than likely have coffee that is rancid. Coffee in this state is completely useless and lacks the natural flavanoid antioxidants and proper nutrients. This is why buying organic, pesticide-free, whole beans are the best. It is a night and day difference in taste.

0 Drinking Coffee Before A Workout: One Of The Best Pre Workout Drinks 

(My name is Andy…your name is liar because you’re telling lies! ahahah)

 

There Are Some Con’s To Caffeine Consumption

1)      Since some people tend to take things to extremes, I wanted to make sure that 1-2 cups of coffee before a workout is plenty and 2-3 cups of coffee on non workout days is fine. You don’t want to be drinking a whole pot a day. I fell in that trap during college.

2)      Pregnant women should avoid caffeine of all sorts. Consuming only 2 cups of coffee can cause complications during pregnancy. This also goes for people with adrenal problems.

3)      Once again, synthetic caffeine can be harmful. It can actually have addictive properties. This is why a lot of people have a hard time giving up soda. The strong combination of sugar and caffeine wreaks havoc on the body. But caffeine is very beneficial when it comes from real, “whole food.”

coffee beans Drinking Coffee Before A Workout: One Of The Best Pre Workout Drinks

(Your body can handle the caffeine if it is whole, fresh, organic coffee, because it doesn’t hit your system the way synthetic caffeine does.)

Some Final Thoughts

Remember, drinking coffee before a workout is only helpful when it is consumed black. Adding milk and/or sugar defeats the whole purpose. If fat loss is your goal try to make sure you begin exercising on an empty stomach. That means you will want to make sure you haven’t consumed anything 4-5 hours prior. You want your body to use fat as fuel and not food. This is why I think coffee is one of the best pre workout drinks. It contains natural caffeine to give you a burst of energy, antioxidants, and a primed nervous system all without the calories.

Note: If you have had some exceptionally good coffee please let me know where you got it and what kind. I love checking out local coffee shops. Maybe later I will make a list of the top places by state. Let the comments roll!

Want A More Attractive Face? Lose The Extra Body Fat


Did you know that you naturally have a more attractive face hidden under that stubborn layer of fat? When you are overweight or obese, you lose a lot of the features that makes your face unique and strong. Take a moment and evaluate some of the prettiest and handsome celebrities, models, athletes, and you will notice that they all have relatively low body fat. Staying lean enhances their face. So if your overall body fat levels are too high, your face will reveal it but in a negative way. A chubby neck seems to blend in with the face while your jaw line and cheekbones are hidden under the extra fat. Not a good thing!

lars burmeister male model 09202010 33 820x1097 224x300 Want A More Attractive Face? Lose The Extra Body Fat

( I will show you what happens to a face when body fat levels are too high within this post)

I Don’t Need Life Insurance…I Need Lean Insurance

I know a lot of people will be able to identify with this because I see it everywhere. I don’t know of anyone that likes it, but so many people carry it. So what is it??? Aaahhh the “double chin.” Having a pudgy face is one thing, but adding the double chin is dreadful. So do you want to make sure you never get that awful face accessory? This is what I call having “lean insurance.” Work to stay lean and fit for the rest of your life will “insure” you from developing a double chin.

Gravity Can Turn That Double Chin Into A Turkey Gobbler

If you continue to allow extra body fat take hold of your body, gravity will eventually have its way with you. Over time the extra fat on your face, neck, arms, belly, legs, etc will sag at an even faster rate. Don’t give it that extra foot hold. Staying fit all year round will help you keep your youthful appearance for a much longer period of time. Think about your high school days! I don’t often mention the college days because that is about the time where most people “blimp out.”

att0034111 Want A More Attractive Face? Lose The Extra Body Fat

(Can you see how Val Kilmer’s cheeks and jaw line are hidden since he gained weight)

What Women Consider Handsome

Women really like a sharp and angular face. This is created when someone has a strong jaw line, chin, and cheekbones. This square jawed look is very masculine and can be found on those who have low body fat. Even though some people’s features stand out more than others, the principle is still the same. Think about some of the “handsome” celebrities. They indeed have these characteristics. Getting lean will make your face more kissable and not used at the expense of others to pinch your pudgy cheeks.

What Men Consider Pretty Or Beautiful

Women’s faces can also be enhanced when they are at a lower body fat. Models understand this when preparing for a photoshoot. Men like a slim face with dominant features but only to a certain extent. I don’t like it when women enter or train for fitness competitions. It’s impressive in the fact that it is difficult to do and requires a lot of dedication. But let’s be honest, it looks terrible and their face take on a very masculine shape. This is not good for the ladies.  If a woman has a more defined six pack than me, I am officially grossed out. End of story! Aim for more suitable levels like Jessica Biel. She is a really fit woman but still has soft and feminine features. Trust me, guys like it.

Attractive Face Want A More Attractive Face? Lose The Extra Body Fat

(Charlize Theron looked terrible after having to gain a lot of weight for “Monster”)

You Can’t Fool Me With That Face

I don’t know too many people that understand this, but did you know that your face and abs are almost in direct correlation? Looking at someone’s face is a dead giveaway to the state of their abs. If someone has a pudgy face with a blurred or almost absent jawline, I can guarantee you they don’t have a toned six pack. It is nearly impossible to have a chubby face and be in phenomenal shape. This is why I can instantly look at someone’s face and be able to determine if they have low body fat.

Style And Fashion Is Sacrificed With Excess Weight

Whether you have 30-50+ pounds to lose or just 10 pounds, you have a much more attractive face under that fat. Think about some great things to motivate you to lose it. Let’s take style and fashion as an example. When someone is lean they have a certain “hipness” to them in regards to style. They are able to wear and “rock” certain clothes that heavier people can’t pull off. This also goes for hairstyles. Lean men and women can go crazy with their hair and can somehow pull it off. If an overweight person does the same, it just doesn’t look right. For example let’s point out bald guys. For those who shave their heads, a chubby face can make you look like the Potato Head man. Meanwhile, a slim guy with a shaved head can still have a certain “GQ” look to them.

russel Want A More Attractive Face? Lose The Extra Body Fat

(Once again, see how a pudgy face takes away from his former masculine one)

Note: I don’t know how many people know this but I recently shaved my head. That is why I brought it up ahaha. I’m still trying to get used to it but I just can’t believe how cold I am all the time! I think I will have to update my “About” picture.

Stress And Weight Gain: How Money And Fat Loss Are Connected As The Top Cause Of Excess Stress


Every day life can be very stressful.  Stress can come from so many variables that it can be tough to handle it all.  If stress is not handled properly, it can lead to weight gain, disease, depression, and all out emotional break downs.  Unresolved stress can also be damaging because it has a building block effect. One or two problems can lay a foundation for other minor issues to build upon.  The next thing you know, you have built an entire city of stress from just two bricks.  I have found that the two most powerful and negative bricks that lay the groundwork for stress and weight gain is money and… ironically, excess body fat.

Money And Fat Loss Stress And Weight Gain: How Money And Fat Loss Are Connected As The Top Cause Of Excess Stress(Beautiful New York City skyline)

The Evil Combination Of “Less And More”

Food and money may seem like two separate entities in life, but you would be surprised how involved they really are.  It is almost like a trap that you can’t seem to escape from.  This trap comes in the form of a simple concept. It takes money to buy food!  Wow, someone better call “Ripley’s.”  Food is a necessity just like shelter, but the trap comes in the form of something a little different.  We stress over not having enough money and complain about having too much body fat.  Having less money with more fat….when is it going to end?

Poor But Obese

In America you are given options and tools to try and eat healthier, but health foods almost always cost more.  People have no problem spending extra money on healthy items, but never consider eating less.  We spend huge amounts of money in the fitness industries through weight loss programs, diet books, trainers, health clubs, with the intentions of losing fat. They have all adopted “healthy” eating plans that are either very detailed or extremely complex…but we still can’t seem to eat less. It’s a circular trap, and we wonder where all our money went!  I hope you can see how the bricks are forming through the stress of money and fat.

We Hate Excess Fat But Are Paying Hefty Premiums To Keep It

Excess body fat is nothing more than a result of overconsumption and emotional eating.  It doesn’t matter if it is all from “health” foods or not.  Too much body fat is indicative of overspending and overeating on food. Remember, somebody is profiting from this vicious cycle.  The food industry is a multibillion dollar industry, and they are profiting from your stressful eating habits. If you have too much fat, you are paying too much money…which causes more stress and weight gain.

What Would You Do With A Few Thousand Dollars

Let’s take a moment and evaluate an average Americans work week in regards to food.  When lunch time rolls around, it is not uncommon for people to go out and spend 10-12 dollars for their meal.  To take it a bit further, it is also not uncommon for people to do this every day for every lunch.  If you take 10-12 dollars and multiply that by 5 days a week for a whole year….that is 2,600-3,120 dollars spent on just lunch. If you skipped lunch even once or twice a week, you would save quite a bit of money and even prevent more body fat.  Saving thousands of dollars over the years that are not spent on something that will contribute to more and more fat can be a very liberating feeling.

Eliminate The Stress Of Money And Fat With A Two-Edged Sword

You would be amazed how quickly you can reverse the equation by taking the issues head on.  Let’s first start by understanding the amazing financial advantage by learning how to eat less.  If you are not spending your money on the very thing that is contributing to your weight gain, money increases.  While more and more money is added to your pockets, losing weight comes along with it.  Now the equation has flipped in your favor.  Excess stress and weight gain is minimized so therefore the worries of money has been alleviated while your waistline is getting slimmer.  This can cause more self confidence and motivation to stick with it and not look back.  You no longer live to eat, but eat to live.  Now you are in a much better position to address the minor stresses in your life since the “The Big 2” have been slain.

I Don’t Eat That Much But I’m Still Fat


Now that the holidays are over, the new year is usually started with some kind of diet and exercise resolution.  All the unwanted pounds have added up and you are sick of it.  The first solution I always turn to when losing weight is by eating less.  Wow!….what a concept.  It is such an easy solution but it can be the most extremely difficult path to follow.  The vast majority of people will dash to the closest gym and workout like dogs but still find it difficult to shed those winter pounds.  Some sneaky little problems people tend to ignore or might not even realize that can become a hindrance to dropping the weight is the fact that they are underestimating how many hidden calories consumed.

3779112 f520 I Don’t Eat That Much But I’m Still Fat

(Oh coffee…how I love you!)

The Average Diet

I am in great shape and only eat 2-3 meals a day with water or coffee to drink. I also fast about two times a week so that I am constantly creating a caloric deficit.  Even though I love food, my fasting days make me feel energized and more alert.  Now, the average person eats roughly 3-4 meals a day with snacks and drinks scattered throughout.  When a person thinks of the word “meal,” the first thing that comes to mind is breakfast, lunch, and dinner.  The term “snacks” is usually anything that is consumed outside of breakfast, lunch, or dinner.  Drinks for the average American consist of either 2-3 sodas a day, sports drink, Kool-Aid, iced tea, or some kind of other fruity type beverage.  Some may only consume 1-2 types of drinks, but it is not uncommon for someone to consume all of them listed within a given day. So how does this all add up.

You Only Eat 3 Meals A Day…But It Might Actually Be 6-8

If you are having a hard time losing weight, it’s more than likely due to a hidden factor that is causing excessive calorie consumption.  Well I am going to uncover that “hidden” problem so that you will be able to identify it when trying to lose some pounds. One of the “hidden” problems is with the term “meal.”  Most people wouldn’t consider a cookie, muffin, soda, chips, etc as a meal.  Those items are often viewed as snacks.  Well a meal is actually considered to be anything that has the caloric value comparable to an apple.  Now an average meal should be around 300-600 calories.  If you have 3 average meals a day, you are looking at a range of around 1,200-2,000 calories.  Most people would do very well sticking within that range, but it’s the additional snacks and drinks that demolish the diet.  This is why I consistently hear people say “well I don’t eat that much but I still gain weight.” They aren’t counting additional foods or drinks consumed.

Snacks And Sodas Are Usually The Culprits

Like I mentioned before, most people would never consider a cookie, muffin, soda, etc as a meal even though it could easily have 300-500 calories. Remember, everything that is consumed matters when trying to lose weight.  All the snacking that is done outside your regular 3 meals a day, can easily rack you up an additional days worth of calories.  This is the biggest reason people fail to lose weight.  Something to keep in mind…you will almost always “under-calculate” how many calories you actually consume.

Areas To Evaluate Overeating Or Improper Mindsets

1)Small snacks can be very high in calories–  A common mishap is snacking on food and high sugar drinks that are small but pack a huge punch in calories.  Even healthy items like nuts can sometimes be a problem. Yes, they are good for your body but can damage fat loss efforts due to their high caloric content in just a small handful.  The difference is not sitting down with a bag of nuts while watching tv. It is not uncommon to eat over a half a days worth of calories in one sitting. Other small items to look out for are cookies, muffins, cake, chocolate candies, Little Debbie treats, chips, etc.  A lot of people can snack on these and not even leave a dent in their stomach.  This is why snacking on these kinds of treats can easily damage your fat loss efforts.

2)Large meal portions– Obviously Americans are “Kings” when it comes to portion sizes.  If we don’t have a plate full of food the size of a station wagon…then we aren’t satisfied.  This may be one of the hardest areas for people to show some discipline.  It can be very hard not to go for seconds when the meal tastes amazing.

3)Extra Workouts– Another little rule that will save you a lot of energy, time, and work.  “You can’t outwork a bad diet.”  It doesn’t matter how hard and often you workout, you can still get fat.  People still think that working out allows them to overeat.  Could this mindset be the reason why we see so many “slightly chubby” trainers as well as other daily gym goers?  If you are still consuming more calories than what you burn, you won’t lose weight.  It is way more difficult to burn 1,000 calories exercising than it is to eat 1,000 calories.  I see this problem and mindset all the time.

0 I Don’t Eat That Much But I’m Still Fat

 0 I Don’t Eat That Much But I’m Still Fat

4)Health Foods– This is another important factor to consider. It doesn’t matter how healthy a certain food is…if you are eating too much you will have difficulty losing weight.  It doesn’t matter if it is a “special healthy shake” or an organic whatever, you won’t lose weight if you keep taking in more calories than what you burn.

 0 I Don’t Eat That Much But I’m Still Fat

*It is a lot harder to over indulge on fruits and vegetables because they do contain fiber and a lot of water which will keep you full.

You Don’t Have To Deprive Yourself: Flexibility Is The Key

I can’t stress this enough.  When fat loss is your goal, you MUST count everything that goes into your mouth.  I don’t mean to literally count the calories you eat.  Just be aware that everything that is eaten matters.  In order to have a successful weight loss plan, there needs to be flexibility that allows you to enjoy your food without being deprived.  For example you might eat pizza for dinner every Saturday because your family all come together for this particular meal.  We know that most pizzas are very high in calories.  So how do you make it work in your fat loss goals? Fast the day before or try and eat very little.  You can also pig out on your favorite desserts at a party.  Just make some adjustments the next day.  Eat only 1-2 meals for the next few days.  It doesn’t even have to be that extreme.  Once again, fasting 1-2 times a week can take care of those issues. These are all little ways to keep your calories in a deficit.

10 Signs that your Diet Promotes Obsessive Compulsive Eating


iStock 000014500521XSmall5 200x300 10 Signs that your Diet Promotes Obsessive Compulsive Eating

It was back on March 12 of 2007 that I first read about the now famous A to Z weight loss trial (you can see the original blog post here http://nutritionhelp.blogspot.com/2007/03/newest-diet-study-what-does-it-really.html).

In this ground breaking study, 311 overweight women were recruited to follow one of the following popular diet programs: The Atkins Diet, The Zone Diet, the LEARN diet or the Ornish Diet.

To start the study, each woman was given a copy of the popular diet book that she was randomly assigned to follow.

The Thought Of Going Back To School Is A Nightmare!!

Then, to make sure she was an “expert” on her program before she started dieting, each woman attended a series of 8 classes (each lasting an hour) explaining exactly how to follow her assigned diet.

(Side note- This just shows how OCE these diets are considering that it takes EIGHT classes for these women to know how to properly follow each diet!)

After the courses were completed the women then set off to follow their assigned diet plan for a total of 1 year.

The results were pretty much exactly what I expected – everybody lost a lot of weight in the first two months, after that the diets tended to even out and by the end of the trial the weight loss was far from impressive – none of the groups averaged more than 10 pounds of weight loss after an entire year of dieting.

And while many people used this study to ‘prove’ that diets simply didn’t work, or that the body somehow adapted to dieting, my take was much simpler – Firstly, this trial is in agreement with most research that shows it is very hard to accurately measure how many calories a person eats in a day, and secondly I thought that these results showed that the number one reason diets fail is compliance.

In Other Words…

The more complicated and the more rigid the diet is (or the more OCE it is), the more likely it is going to fail in the long term. – People just can’t stick to these types of diets for long periods of time.

Apparently I wasn’t alone with my analysis.

In a study published in the International Journal of Obesity titled “Dietary adherence and weight loss success among overweight women: results from the A to Z weight loss study” researchers re-examined the A to Z weight loss trial to see if there was an association between the level of compliance and the amount of weight that was lost.

Guess What They Found?

Astonishingly only ONE subject in the ENTIRE study followed the diet as directed for the whole 12 months. This means that every other subject was not following her assigned diet properly at some point during the research trial!

The researchers also found that adherence was significantly correlated with 12-month weight change for all three-diet groups. So the better a woman was at following her diet, the more weight she lost.

The fact that adherence was so low is very interesting considering that these women spent eight class sessions reviewing their assigned diets with a registered dietitian before they even started the diet…you can imagine what adherence must be like for someone who simply bought one of those books, read it cover to cover and then gave it a try!

The findings from this follow-up analysis also suggest that the difference in dietary macronutrients had only negligible effects on the participants weight loss success.

Less Complications = A Smile On My Face

The bottom line is that you can generally figure out how successful a diet will be by looking at how complicated it is.

More rules = more complicated = low chance of success

Less rules = less complicated = high chance of success

In my opinion weight loss can be incredibly simple if you let it.

Find the easiest, most comfortable way to reduce the total amount of calories that you eat. The less intrusive a diet is on your lifestyle the greater chance you have of sticking to it long term.

For me, this is flexible intermittent fasting. After all if you can fast for 24 hours once, you know you will always be able to do it. Some fasts maybe harder or easier than others, but you know you can do it!

Obsessive Compulsive Eating habits that make diets complicated and difficult spell doom for long term weight loss.

10 Signs a diet suffers from OCE:

1. It contains a list of foods you can and cannot eat

2. It lists specific times of every day that you are allowed or not allowed to eat

3. It contains specific diet plans that do not take into consideration your own personal food preferences

4. It lacks flexibility

5. It focuses on macronutrients and micronutrients excessively

6. If fails to point out the importance of long term compliance

7. It requires you to pre-pack and carry certain foods with you while you travel

8. It promotes certain foods because they PROMOTE weight loss

9. Over reliance of food Journal

10. Metabolic Typing

Starvation Mode Doesn’t Exist


iStock 000011280484XSmall Starvation Mode Doesn’t ExistThe theory of Starvation Mode is something that fuels Obsessive Compulsive Eating in North America and throughout the world.

To use a very basic definition, Starvation mode is when your metabolism supposedly slows down when you don’t eat enough calories. More often than not this definition is used to support very complex diet programs.

How Do These Popular Diet Plans Come Up With These Ideas??

These diets will tell you that not eating enough food will cause you to store more fat. Right after delivering this pseudo-science message of fear they then tell you the only solution is to keep eating, and here is the catch, you must eat the special foods they recommend.

This is just another example of fear mongering and confusion created by the food, diet and supplement industry that ultimately leads to obsessive compulsive eating.

They are actually trying to tell you that eating less food won’t help you lose weight, and in fact might actually cause you to gain weight – Fear mongering at its best.

 

So Much Contradicting Information Is Enough To Pull Your Hair Out!!

The truth is a large body of scientific research shows you can eat very low calories for extended periods of time with no change in your metabolism and, no decrease in muscle mass, as long as you do some form of resistance training.

This is one of the major reasons why so many people are afraid that eating too much food or too little food will have a negative effect on their metabolism.

In my opinion the scientific research is clear, you can eat very low calorie for an extended period of time. As long as you do some weight training the only thing that is going to happen is an impressive amount of fat loss.

And if the existing body of research wasn’t enough to convince you, here is more proof that you can lose significant amounts of weight without losing muscle mass or damaging your metabolism as long as you are using resistance training as part of your weight loss plan.

An Interesting Study To Take Note

In a study just published in the Journal of Obesity, researchers examined the effects of losing 25 pounds on 94 women who either

A) Followed a resistance training workout program

B) Followed an aerobic training program

C) Did not workout at all

These women were asked to follow a diet consisting of 800 Calories until they reduced their BMI down to less than 25 (The average 25 pounds of weight loss). The women continued this diet for as long as 5 months straight (not something I would personally recommend without being medically monitored).

The researchers found that the women who were following the resistance training workout program maintained their Fat Free Mass during the time they were on the diet. This means that even though they lost 25 pounds they were able to preserve their muscle mass. Therefore all 25 pounds that these women lost was fat!

No Metabolic “Slow Down” Here

They also found the group of women who were following the resistance training workout program preserved their metabolic rate. In other words they did not see any metabolic “slow down” as a result of losing 25 pounds, or from being on a 800 Calorie per day diet for 5 months!

Interestingly, the researchers found decreases in Fat Free Mass in the women who did not workout AND in the women who performed aerobic training.

More evidence that resistance training while following a weight reducing diet program can preserve lean mass and metabolic rate.

This is yet another example of why the combination of  intermittent fasting and resistance training can help you lose fat without losing muscle or lowering your metabolism.

How To Stop Emotional Eating:Compulsive Overeating Disorder Or Common Daily Occurence?


iStock 000006087827XSmall 210x300 How To Stop Emotional Eating:Compulsive Overeating Disorder Or Common Daily Occurence?I am the worst culprit when it comes to emotional eating.  I used to eat when I was bored, sad, happy, you name it.  Other times I would eat  because I was simply in close proximity to the refrigerator even though I just opened it 20 seconds ago! I know a lot of people can relate with me on this one so I figured I would give some helpful tips on how to stop emotional eating.

As I Am Writing This… I Am Wondering What Is In The Refrigerator???

This kind of eating is often known as emotional eating and can be extremely hard to break when trying to lose fat.  Let’s be honest… life happens and we tend to turn to food as a source of comfort.  Although it may sound normal for people to do this, it can slowly catch up with you and develop into a bad case of compulsive overeating disorder.  People do NOT gain a lot of weight overnight.  One stressful year not handled correctly can cause someone to gain more than 50 lbs without them even realizing it.

Here’s How To Tell If Your Body Really Needs Food

Real Hunger: 1)It grows gradually  2) You’ll eat anything  3) Food can wait  4)You stop eating when you are full   5) You feel good after eating   6) You feel energized

Emotional Hunger: 1) Hits suddenly  2) You crave a specific food (usually high in fat or sugar)  3) Needs to be satisfied NOW!    4) No amount of food fills you   5) You feel guilty after stuffing your face    6) You feel heavy and bloated

I battle with emotional eating all the time.  I am not going to sit here and try and say that it never happens, but I do something proactive when it rears its ugly head.  Here is a few ways I keep myself on track.

You Have No One To Blame

1) Own up to the fact that, if left unchecked, emotional eating will lead to serious weight problems! There is no way around it! Simply put, emotional eating is the number one saboteur of weight management. Because everyone at one time or another has used food as a coping mechanism, it is important to understand that emotional eating is a very real problem. Whether you eat to avoid boredom and loneliness or to medicate stress and anxiety, here are the key steps to defeat emotional eating:

A) Connect your weight, self-image and eating patterns to the quality of your life

B) Commit to exercise, healthy eating    habits and change in perception

C) Choose not to wear you pain (e.g. unwanted pounds).

2) Find an appropriate outlet for your stress, instead of eating. This can include anything from taking a brisk walk (This is my holy grail) , journaling, running in place, squeezing a stress ball, or lifting weights. Depending on your lifestyle, you can choose the stress buster that works best for your needs. If you already keep a daily journal, it is important to focus on what you are thinking and feeling during moments of great stress. It is also very important to make observations about food cravings. These observations will identify your triggers as well as your drug of choice–the “comfort food” you typically desire.

3) Give a reason to keep your fat loss goals in mind that drives you to stay in the best shape of your life….. like looking good for a dream cruise/beach vacation,  high school class reunion, etc..

Note: There are plenty of “how to stop emotional eating” tips on the net but I have found these to work exceptionally well.  You are addressing the in’s and out’s of the root cause of unnecessary eating. If you still can’t crack the problem, there is more than likely a deep root to the cause of your eating habits. You may have considered yourself as a likely candidate to have a compulsive overeating disorder, but I found that there is more to the equation. I highly suggest reading a post I wrote called “The Phase One Diet: The Only Proven Antifungal Diet To Combat Both Disease And Weight Gain” as well as “Is There A Fungus Link To Weight Loss

Find Out If Protein Guilt Is Sabotaging Your Weight Loss


iStock 000003563675XSmall1 Find Out If Protein Guilt Is Sabotaging Your Weight Loss

Carbohydrates and Fats have both taken their turn as the evil food that you should never eat, but protein is always the golden child that can do no wrong.

Or Can It?

I think protein has been put so high on a pedestal for both weight loss and muscle gaining that you can begin to suffer from something I like to call “protein guilt”.

So What Is Protein Guilt? Well I’ll Tell You.

If you eat any food and especially EXTRA food simply because you think you need it for protein, then you have protein guilt.

I realized I had protein guilt a few years ago when I used to analyze every meal I ate for the protein content. If the meal I was eating didn’t have at least 30 grams of protein I went out of my way to eat something else to make sure I got my 30 grams.

This is a perfect example of protein guilt – I felt guilty if I didn’t eat a precise amount of protein at every meal. I couldn’t just enjoy food anymore, I could only think about the protein content because I believed protein was so important for burning fat and gaining muscle.

Now I realize that I was actually OVEREATING because I felt the need to get more protein into my body. I would drink an extra glass of milk or make sure I ordered double chicken breast when I ate salads, anything to make sure I was eating MORE protein. I was denying the fact that I was overeating just to get more protein.

And It Showed Around My Waistline.

This is how protein guilt can sabotage your weight loss efforts, namely justifying overeating just to get more protein in your diet.

To this day I still struggle with protein guilt (I use it to justify my chocolate milk cravings) but now at least I can eat an apple without forcing myself to have some milk or chicken to bring up the protein content of that meal. Doesn’t this sound crazy?

I’m getting better for sure, but I still feel twinges of protein guilt almost every time I eat. If you’re anything like me you know exactly what I am talking about.

How Much Protein?

So if you want to find out how much protein you really need to build and maintain lean muscle and your fat burning metabolism, and if you want to know the TRUTH about protein supplements, post workout protein, and protein guilt, then you need to check out Brad Pilon’s book “HOW MUCH PROTEIN”

7 Foods You Can Eat to Lose Weight


The food industry is constantly creating new ‘functional foods’ that will help you lose weight, reduce blood pressure and cholesterol, and help you keep your blood sugar and insulin levels in check and so on and so on. When did eating become so complicated, and since when could food do all of these magical things?

iStock 000004461830XSmall1 300x204 7 Foods You Can Eat to Lose Weight

Foods designed to help you lose weight are a multi billion dollar industry. And think of how ironic of an industry that is, how could you possibly eat something to lose weight? That doesn’t make any sense at all. The act of eating always adds mass to your body, it couldn’t possibly take it away.

So What Is The Bottom Line

The only way you can lose weight ever, is to eat less calories than you burn off. Bottom line, there is no arguing this. This rule existed 1000 years ago, and will exist a 1000 years from now. There is no possible way you could gain weight if you ate less calories than you burned off.

No matter how easy you seem to put on weight, and how little food you think you eat, there is always a lesser amount that will cause you to lose weight.

The actual matter that makes up your fat cells has to come from somewhere, and that somewhere is your diet. If you eat more food that you burn off then you will store fat and gain weight. If you eat less food than you burn off you will lose fat and lose weight. That’s it.

Finally, The List of 7 Foods

So the list of 7 foods you can eat to lose weight consists of any foods you would like to see on that list!

You could lose weight eating cheesecake everyday. As long as you ate less total calories that day than you burned off.

The only weight loss diets that have ever worked or proven to have any effect always make people eat less total calories. That’s it. Carbs, fat, protein and sugar don’t make any difference, as long as you eat less. If anyone tells you otherwise they just haven’t done their research. And I encourage you to challenge anyone who thinks that any ‘special’ food can actually help you lose weight. It’s baloney, eating less is the only way.

Think Twice About The Next Big Diet Plan On TV

Think of it this way. If any of the popular diets like low carb, low fat, high protein actually worked, would you or anyone else still be looking for another way to lose weight?

I know of only one way to effectively eat less and still be able to eat the foods you like. At Eat Stop Eat I found the only nutrition program that makes any sense at all.

Author Brad Pilon basically threw me the biggest curveball ever with this new nutrition program and it makes the most sense out of anything I have ever read. There is no reason to stress over food any longer, there really is a way to lose weight and eat what you like.

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