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Foods to Increase Testosterone and Help You Lose Belly Fat

26 August, 2013 (00:05) | Fat Burners | By: Steve

Foods to Increase Testosterone and Help You Lose Belly Fat

 

foods to increase testosterone

Guys, if certain parts of your anatomy feel as limp as these noodles, read on for foods that can help elevate your T levels…. these noodles aren’t them.

Are There Foods to Increase Testosterone?

Judging by the sharp rise in radio ads on increasing testosterone, “Low-T”, and “men’s clinics”, many people have finally realized that boosting testosterone levels can help middle aged men loose fat, gain muscle, and become more studly in the bedroom. If it was effective, just adding foods to increase testosterone would surely be better than a stack of pills or expensive doctor visits.

Why do middle aged men need to avail themselves of this nonsense?

Unfortunately for guys, the hormone that makes them the men they are slowly declines as they age. It’s well publicized, but older guys have a much bigger fight keeping the muscle mass on, and the blubber mass off. Check the previous post for my experience with this….

Why does losing that extra 15 – 20lbs of belly fat even matter, if you aren’t headed to your 20 year reunion or want to look good at the beach? Belly fat or abdominal fat, known by your local doc as visceral fat, isn’t the same as the other fat lying under your skin.

That stuff, subcutaneous fat, just sits there benignly under your skin. It does make you look bad, but it’s not nearly as likely to kill you. Belly fat is under the muscle, packed around your midsection’s internal organs. It’s much more closely linked to cardiovascular disease and diabetes than other adipose tissue.

Testosterone is an androgenic hormone, meaning it controls what makes men manly. You know; deep voices, big muscles, energy, aggressiveness, sex drive and sexual performance. There are plenty of not so legal methods aimed at boosting testosterone and other androgens. You hear about them most often when some pro athlete denies taking PEDs.

Good News for the Testosterone Challenged

Wanna get your andro on? If you aren’t ready to drop big coin on a specialty clinic visit, or risk taking PEDs, there are some foods to increase testosterone. They’re clinically proven, and close as your neighborhood market. Some even taste good!

Here is the list of testosterone increasing foods you can add into your diet today, so your belly fat levels can drop tomorrow. Before I reveal the list though, there are a few caveats. Yeah, always a fly in the ointment….

First, if you’ve already packed on the fat around your midsection, there’s something you should know. It’s sabotaging your efforts to raise your testosterone levels by flooding your body with the female hormone estrogen; the yin to testosterone’s yang.

You’re going to need some estrogen. It’s perfectly normal for men to have it in their bodies. On the other hand, it doesn’t really do anything for men, and if estrogen levels are too high, your testosterone boosting efforts get shot down fast.

The Testosterone Belly Fat Paradox

Here’s the paradox. Belly fat piles up when testosterone levels are low, then basically defends itself by helping estrogen production, which basically counteracts testosterone. It’s obvious, belly fat is no easy foe to eradicate. These foods will help, though.

Food to Increase Testosterone 5 – Cruciferous vegetables

Broccoli, cauliflower, bok choy, brussels sprouts, and collard greens, are great examples. These plants contain phyto-nutrients that help suppress estrogen, helping raise testosterone levels.

The most important of these is probably indole-3-carbinol (I3C), which also helps prevent certain cancers. One of I3C’s chief operation modes seems to be reducing highly estrogenic 16alpha-hydroxyestrone (16OHE1) in favor of less powerful estrogens. See this from Oregon State University (Whose mascot is, ironically, the beaver) and their Linus Pauling Institute. ()

Food to Increase Testosterone 4- Eggs

These are an excellent quality protein, and contain the testosterone precursor cholesterol, in addition to several other healthy nutrients. They’re also low in calories, while containing some fat, which you’ll need, as we see below. Think eggs are bad for you? You’ve been brainwashed. Nothing could be further from the truth. Check out this post on Are Eggs Good for You?

Food to Increase Testosterone 3 – Healthy Fatty Foods – Nuts, Avocados, and Olives/Olive Oil

If you haven’t heard, the ’80′s low fat diets are NOT the way to lose fat. In fact, chances are you’ll gain fat eating that way. One reason that fat loss becomes more difficult when you chop the fat, is you also chop your T levels. In addition, these fats promote the absorption of cholesterol by the Leydig cells which need it to make testosterone.

Here’s another reason to stay with healthy dietary fat levels (typically 30 – 35%). Your body needs fat for a myriad of other functions too, so cutting all dietary fat makes it try harder to hold keep what’s left; the opposite of what you’re trying to achieve.

Food to Increase Testosterone 2

They contain magnesium, shown to promote high free T levels. Here is a study for one reason I’m so high on magnesium. The study found magnesium increased test levels in trained martial arts athletes.

Food to Increase Testosterone 1 – Fish – Salmon, Herring, Catfish, Trout

These fish are a true trifecta for T production. Not only are they high in complete protein, which is essential to keep nitrogen balance positive and promote muscle growth, the bring two other powerful testosterone boosting credentials to the table.

1) They’re extremely rich in vitamin D, which, as noted above, research strongly correlates to testosterone levels. A growing body of research, including a 2010 Medical University Graz study published in the journal Clinical Endocrinology reveals D’s powerful T effect. Better still, the Austrian study examined over 2,000 men in their 60′s, just the age where testosterone levels have sunk to teenaged girl levels in most men. Hey, wasn’t Ahnold from Graz, Austria? He certainly has an abundance of T.

A Stanford University study published in the journal Endocrinology, shows calcitriol, the active form of vitamin D, is an also an anti-estrogen. As a bonus, the anti-estrogenic effect of vitamin D is most pronounced in fatty tissues.

2) Those fish are especially high in omega-3 fatty acids, shown in many studies to help our bodies in many areas, in addition to testosterone increases. See #3 above.

Hit the Gym

In case you thought I wasn’t going to mention exercise, guess again. I just left it until the end. Heavy resistance training stimulates muscle

Doing dumbbell curls on an incline bench helps get maximum extension for better development.

Hitting the heavy iron is a must for max T production. Read more for what this guy is doing that I’d not recommend as a primary Testosterone booster.

growth and helps boost your body’s testosterone production. Lift heavy, but use proper form and always observe safety procedures. I like doing compound exercises, those that involve more than one joint, because they recruit more muscle fibers with each repetition. That packs more intensity into less gym time. Many experts echo this sentiment. Yeah, you’re right, it’s not a food, but it helps you make the best use of the foods you eat.

Finally, get enough sleep. It’s essential for fat loss and training recovery. Sleep is also positively correlated with HGH production, another vital hormone that declines in older men. Low HGH levels contribute to fat gain too. Take a look at this post on quick fat burning exercises for ways to get out of the gym in a hurry, while still getting a lot out for the gym.

Check With Your Doc For Proper Testosterone Levels

If you’re wondering, there is a way to know for sure what your testosterone levels are. Your doctor can give you a simple blood test. It’s the only way to know how much of the stuff is floating around inside, and if your problem really is Low-T.

There are a few more fat burning hormones that bear watching as well. I’ll get to those I a future post. Stay tuned. For now, make sure you’re getting enough foods to increase testosterone in your diet. If you’ve been experiencing increasing lethargy and decreasing muscle mass, it may just turn the tide. It could also be just the ticket to help lose belly fat, especially if everything else has failed you.

Have you been experiencing the effects of low testosterone? Have you found a way to raise your levels again? Please let me know….

 

Lose Fat Quickly – Can I Do It Again?

20 July, 2013 (18:05) | fitness, Getting in Shape | By: Steve

Lose Fat Quickly – Can I Do It Again?

 

The “How Did I Get Fat Again” Fat Loss Challenge

If you’ve ever wondered how to lose fat quickly, I sympathize, big time! When I got the ole belly fat back, it kind of snuck up and sucker punched me, right in the…. As you’ll notice from the accompanying photos, I’m not the belly fat loss poster child. If I ever was, that honor escaped long ago. After that realization hit, I decided to put my blubber out in the open.

What’s more, I am going to get rid of it, right here, in front of everybody. It may be a drastic step, but it’ll sure hold me accountable. Think I’m kidding? Just take a look at the “before” pictures below.

Crash and Burn in Front of Everyone

If I succeed, awesome! If I fail, I’ll do it right here, for all to see. (Don’t laugh, it’s not easy…) Either way, I’ll reveal exactly what I did and you’ll know if it worked or not. There’ll be no hiding under the table on this one. I’ll Tweet out progress reports and fat loss tips along the way, so follow me on Twitter, using the little bird icon on the left.

For the How Did I Get Fat Again Fat Loss Challenge, I’ll let you know what my weight is at each step of the way.. Although I’m just getting around to this post, I actually started July 1st, and the fat pictures are from that day. Hopefully the skinny pictures will be forthcoming soon. Until then, hide your eyes, the glare is brutal.

Old Man Weight Loss

Oh, and to make matters worse, I turned 50 this month! Yes, the big Five Oh, half a century, and the New 40. Last time I fought this battle was nearly a decade ago, and I’m sure you’ve figured out on your own, it’s not so easy the farther the clock ticks. Your metabolism slows down, and you start thinking all those Low-T ads on the radio are for you.

Blubber Boy Strikes Again

Okay, here goes….

I started July 1st. Although most people emphasize weight, I can tell you losing fat is much more important to me. Why? Simple, I weight almost exactly the same now as when I was 32, and in the best shape of my life. Actually, I’m a couple of pounds lighter now.

I can tell you there is no comparison to how I looked now and how I looked then. I recently got an old bank card picture from 1995. The difference was unreal. My neck must have ben 4in thicker than the pencil it’s become now! It was nearly the same shock I got as when I saw the pictures of me weighing 224lbs that motivated me to lose weight the first time. You’d think having to buy new pants would have done that….

Images can be powerful motivators for losing fat, or virtually anything else. Get some and tape them up where you can see them every day.

Can I lose fat quickly, or at all? We’ll soon see.

So, What do I Weigh Now?

July 1st, 2013

Weight: 193

Waist Size: 36

lose fat quickly - before view

Okay, here goes! Shield your eyes from the glare….

Do think I have a chance? Leave a comment and let me know.

Please share this on Facebook, Instagram, StumbleUpon, Pinterest, and Twitter, thanks!

Do Parents Push Kids To Hard in Sports and is it Necessary?

4 August, 2012 (22:17) | Kids and Sports | By: Steve

Do parents push kids too hard in sports, and is it necessary in this highly competitive world?

My soon-to-be 5th grader plays football, and as the season gets underway again this year, I find myself fighting the urge to give him the extra nudge he sometimes needs to stay focused.

After all, boys will be boys, and that sometimes includes a bit of screwing around when the coach is talking. While that sort of behavior is often rewarded with an extra helping of pushups or bear crawls, I try and impress upon him the importance of being the one that the coach turns to when they need a responsible player who pays attention during practice.

Are Youth Sports Too Competitive?

Even in youth football, winning is important, (Don’t get me started on a rant about uncompetitive sports, a practice which should be abolished post haste.) Coaches will play the kids who want to win, and act like it during practice.

Obviously, while they may not always love football’s grueling practice sessions in the broiling August sun, they do love to play in the games. At this age however,  the fact that games are the fun reward for their hard work all week sometimes gets lost.

When he started playing last year, the competitive nature, even at this level, surprised me. The organization he plays for does an excellent job of balancing the teaching / mentoring aspects of the game, with instilling the discipline and respect required to both field a winning team and develop  skilled, motivated kids that are having a great time. It’s a tough tightrope to walk at times.

How Early is Too Early to Push?

With all that being said, many kids even at this age, already have aspirations of playing at a higher level. That’s really nothing new, but the rewards it brings, society’s view of elite athletes, and what it takes to become one, certainly is.

While kids in the ’70′s no doubt fantasized about being the next Stabler, Swann, or Staubach, becoming them didn’t take the intense preparation that it requires now. Kids are being coached up to a very high level, even in youth football.

Talent is developed from an early age, and young kids constantly see their sports idols on video games, TV, and YouTube. They hear them on Mike and Mike and read their Tweets. They want to emulate these athletes, and some are willing to do what it takes to get there, even starting in elementary school. Does that mean the parents should help them along with an extra push?

As 16 year old Olympic darling Gabby Douglas walked off with her hard fought gold medal in  the women’s all around gymnastics event the other night, few questioned the fact that she didn’t start putting in the effort it takes to become a champion just last year. No, she started a decade ago, practicing hard while other little girls were watching Sponge Bob or playing with their Barbies.

Why then do we view such things differently for team sports such as football and basketball, when the rewards are potentially far greater? If a child wants to become the next RG-III, or LeBron, should they not be encouraged and given that little bit of focus enhancement when it’s necessary?

Is The Sports Dream Realistic, Ever?

While my son may never become an NFL quarterback likes he dreams of now, should I not give him a nudge once in a while to keep him on that path? Sure, the odds are stacked against him. Even if he does have the talent, plenty of players with the requsite talent and desire have been derailed by injury, or economic circumstances.

So, many say “Hey, they’re only 10 or 11 years old, just let them have a good time. If they’re good enough, they’ll play.” In this day and age however, is merely being good enough? How much further do they need to develop their natural ability if they’re to take things to the next level, and how early must they start doing it?

Is 9th Grade Too Early?

Do they need the kind of head start that it can take to be successful these days; the kind that finds so many kids being year round, single sport athletes in soccer and basketball? What about 14 year old football players being recruited by division 1 college football programs such as Steve Sarkesian’s Washington Huskies?

Every time a player goes to the NBA straight out of high school ( I know they go one and done in college now) , or a 9th grader is recruited to a major college athletic program, the need for an early start is driven home even harder. Is it insanity or reality? After all, if some kids are putting in the effort from a young age, others with similar aspirations must do likewise, or risk being left behind. The question becomes…….

Do kids really know what they want when they are only 10, 11, or 12 years old? Can they, really?

One of the kids on my son’s football team is an athletic  wonder. He’s the fastest 10 year old to 50 meters in 5 states (Really, he is). Already, high school coaches throughout the area are drooling over this kid. At a track meet this spring, a coach from a city15 miles distant commented to me in total seriousness that he wanted to get that kid on his team, and wondered what it would take to do it.

It’s clearly a different time than it was 2 or 3 decades ago. Does it mean that your kids should have to move from being just kids to training like serious athletes, if they’re to ever have a chance at competing at the highest levels?

If there is a glimmer of ability, do we risk pushing them to develop it, lest they be left behind forever, and never knowing what could have been. Or, do we take the approach espoused by the head of my son’s football organization, “Don’t take it too seriously. They’re kids. If he’s good, he’ll play.”?

What About the Kids’ Own Drive to Excel?

Are kids now subjecting themselves to success pressure at ever decreasing ages, in the hope of one day becoming the next LeBron, Serena, or Michael Phelps? Must they, if they are to succeed at sport’s highest levels?

A recent Psychology Today article, The Psychology of Youth Sports,  suggests that sports are not only highly beneficial to youngsters, but that the greater their participation, the more benefit they receive……. up to a point.

As with everything else, the key to success is often balance. The article suggests that balancing sports with other life aspects yields the greatest return.

Ah, but what of the child with elite aspirations? Should we be “That” parent, if we want to help them succeed at their chosen sport? What of the times when they’d rather be out riding their bike with their friends or in playing their X-Box?

For parents of kids in sports how much “guidance” is too much? When should they push, and when should they back off? Do even the most athletically gifted kids have enough of a chance to taste success as elite athletes that parents should push them to develop it?

Are parents even the best judges here, or are they too hopelessly biased to see things clearly? I think I’m a pretty good judge here, but I know at least 5 other people that would argue differently.

What do you think; do parents push kids too hard in sports, and is it necessary? Please leave your comments and let me know. Sharing on FB and Google + would be great, too. Thanks!

I Am Diabetic, My A1C is 5.4 – Here Are 6 Rules to Keep Your A1C Low Too

30 May, 2012 (15:22) | Diet | By: Steve

If yoiur A1C is high, the clock is ticking. All manner of dire consequences can befal you, so please get it under control while you can!

Last May (2011) I was diagnosed with Type 1 diabetes. I can’t say it was unexpected. Even an amateur geneticist would have found it an easy prediction. After all, my brother, mother, and daughter have also been given the “Family Curse”. I was fortunate enough to keep it at bay for 47 years.

Yes, the routine is somewhat inconvenient, and it’s a bit of a pain having to count carbs and calculate your insulin, when your family and friends are just diving right in. Luckily, I have always eaten a relatively healthy diet, so only minor changes were required to stay on top of my blood sugar levels. Losing 35 pounds of fat 7 years ago gave me the perspective I needed to tackle the problem.

Double Vision – Not the Foriegner Version

I will say that when my vision got blurry, it really did scare the crap out of me. Probably not as bad as the other drivers, though! Actually for about 2 weeks, mt vision was blurry to the point where I could not recognize my wife standing at the center of a tennis court when I was at the baseline.

Thankfully, it was only caused by temporary changes to my eyes when their moisture levels changed due to elevated blood sugar levels. Everything was back  normal in about 3 weeks. I even managed to win a league tennis match during my Mr. Magoo phase. An episode like that sure makes you appreciate sight more than ever, though.

My first 3 month doctors appointment after being diagnosed revealed my A1C was 5.9. Your A1C is a prime indicator of how well your blood sugar is under control. It basically measures your blood glucose levels for the previous 90 days. Part of that 5.9 reading included the period immediately post diagnosis, when my blood sugar levels were still a bit out of control.

A 5.9 A1C reading is essentially what a healthy, non-diabetic person would measure. Since then, however, things have gotten better, and now I hit in the mid 5s. My last one was 5.4. In addition, I take very little insulin each day to make that happen. It comes down to two things: diet and exercise.

On the diet side, remember these three words: Low Glycemic Index. I’ve been posting about the virtues of low glycemic index carbohydrates here since 2008, and it’s great to finally measure how well the low glycemic lifestyle really works. For new readers, a food’s glycemic index is a measure of how rapidly it makes your blood sugar levels rise after you eat it. Lower is better, and equates to a slower blood sugar rise.

The Twosome You Want to Know

There are really two things you want to look at when checking your food’s carbohydrates; glycemic index and glycemic load. Glycemic load is simply how much carbohydrates are in the food per unit of mass. Again, lower is better. Glycemic Load = (GI value x carbohydrate per serving)/100. I know, you were told there would be no math, sorry!

Making sure my dietary carbs primarily consist of low glycemic index and load carbs is the secret to keeping my A1C low. Blood sugar spikes wreak havoc with your A1C levels, so minimizing them is vital to ensure your levels stay close to normal, while minimizing the amount of insulin you have to take. Many times I can eat a full and complete meal and take no insulin whatsoever.

Glycemic index reading use either glucose or white bread as a baseline, depending on the specific scale. Just in case you thought white bread was healthy if you left off the butter, that should open your eyes. Actually, for a diabetic, a spot of butter on the bread would probably help, for reasons I’ll examine later.

A1C Sucess Rules

Here are some quick ways you can achieve something similar to what I have done. If you’re also diabetic, make sure you consult your doctor before attempting any dietary changes.

1) Substitute high glycemic foods for ones with lower glycemic index ratings. When eating fruit, for example, stay away from bananas, switch to apples. While bananas  hit your blood stream like you just downed a six pack of that tasty Mexican Coke with the real sugar, apples have a relatively low glycemic index.Instead of loading up on rice with your stir fry. Leave that for others and add extra veggies instead. Foods high in dietary fiber tend to have lower glycemic indexes, but not always.

Vegetables are the kind of carbs you can eat copious quantities of, since both their glycemic index and load ratings are very low. In fact, on may occasions I can have a chicken stir fry with no insulin, and my blood sugar will only rise from 85 – 90 to about 115. Experiment by starting with a very small portion and monitor yourself closely if you’re going to try this.

Technically, low glycemic index foods measure under 55, but I like to target foods under 40 as low GI fare. These include peanuts (14), seeds, lima beans (32), pinto beans (38), kidney beans (27), soy beans (27), chick peas, apples (37), milk (27 whole, 35 skim), non-fat yogurt – artificially sweetened (14), raw peach (30), tomato juice (38), prunes (29), vegetables such a broccoli, spinach, cauliflower (18-25) .

It is important to check the number of carbohydrate grams in addition to the GI. Steamed and raw vegetables  score so low on both the GI and GL scales they are essentially zero carb. Sure, eating  pound of them may incur blood sugar consequences, but you get the point.

2) Always combine foods to moderate the blood sugar rise, unless you’re eaating nothing but very low GI/GL meal. Here’s where the butter on the bread comes in handy. Fat moderates blood sugar by slowing the  sugar’s absorption. Protein will also do this. That’s why eating food combinations is so powerful. You can effectively reduce the foods’ glycemic index with the proper combination.

 3) Eat raw and minimally processed foods to help keep the glycemic index low. Cooking helps break down the carbohydrates so they can be digested more quickly, effectively rasing the GI. Processing also does this, especially when foods are ground up into fine particles. Just how a log burns slowly, but small kindling is consumed in seconds, finely ground foods are digested and set onto your bloodstream much more rapidly.

 4) Stay away from bread, even whole grain. Yes, this can be pure hell for many people. If you are going to eat bread, the less processing, the better. You can buy breads that are made without flour, and these are the best, with white bread being the worst (it’s just like pure sugar to your body, remember?) Bread has a way of hiding, and you can find it almost anywhere. Remember, deep fried foods are normally breaded with white flour.

Breakfast cereals are even worse than bread, due to the cereal companies’ propensity to ensure nearly every one of them is so sugar-laden a bear would find them too sweet (but not our nation’s children, apparently). Most breakfast cereals have GI ratings in the 70 – 85 range. One of the worst offenders? No surprise, it’s corn pops with an 80. Maybe that’s why Kellogg’s changed the name from the more descriptive Sugar Pops, finally dropping sugar from the name back in the ’80′s. A couple of breakfast cereals you may not expect to be so high on the GI totem pole are Corn Flakes (84), Grapenuts Flakes (80), and Corn Chex (83). Note that adding the traditional milk will lower the overall GI compared to the cereal alone.

5) Eat more, smaller meals. In addition to being less nutrient efficient, large meals tend to put a more severe load on your system, due to their higher glycemic load. Smaller meals break the carbs into smaller portions, helping to keep your blood glucose levels more even.

6) The “E-word” – Yes, getting regular exercise, especially of the moderately high intensity variety, will help keep your blood sugars low, and consequently your A1C measurements. Of course there are numerous other exercise related benefits, too. You’ll probably lose weight, feel better, and who knows, you may meet someone special out on the bike trail, on the tennis court, or in the gym.

The Trap

Note you can eat meats to your heart’s (perhaps not?) content. The same goes for virtually anything else low carb. There is one trap I have to warn you about, however. Just because a food is low glycemic index does not mean it is especially healthy or will help you lose weight. I fell into the tap of eating cheese as a snack. While cheese certainly fits the bill of a low GI snack, it is highly caloric, and can help you pack on the pounds if you go overboard.

There are many low GI foods that are not especially healthy, such as chocolate cake. Fortunately you can usually apply the low GL test and weed these out. For example, while the aforementioned chocolate cake is fairly low on the GI scale, it has a significant glycemic load.

Do Your Reading

Even if your typical reading only includes the Sunday comics and a brief perusal of People Magazine, there is something else you should read that’s quick, easy, and will really help you to keep your A1C under control; the nutritional information on food you’re considering throwing in your shopping cart. While most of the foods I advocate don’t have nutritional labels, since they’re raw veggies and fruit (be careful, many fruits are high GI).

Look for the number of carbohydrate grams vs fat and protein. Check for flour, and most of all, screen for any of the 2076 kinds of processed sugar the food producers seem to have discovered they can add to your food. If an ingredient ends in “ose” it is a sugar, and if it contains HFC (high fructose corn sweetener) I usually look elsewhere.

I’ve had diabetic friends follow these simple rules and be amazed at the difference. One even told me that it was making a difference in people’s lives. I can tell you, knowing that feels great. You’ll probably find that your body’s insulin resistance is much lower, so you can use less insulin. Again, check with your doc on this kind of stuff.

Following these guidelines have helped me keep my A1C in the normal range. I hope they can do the same for you as well. Even if you don’t have diabetes, this kind of diet, combined with regular exercise is a great way to keep yourself healthy and fit.

If you’ve had any experience with this, please feel free to chime in with a comment. Also, please share this with your family and friends on Facebook, Twitter, Google + and LinkedIn would be much appreciated, too.

Get My New Healthy Eating Cookbook and Delicious Nutrition Secrets Guide Free on Amazon – Limited Time

9 May, 2012 (23:57) | weight loss tips | By: Steve

New Cookbook and Delicious Nutrition Guide Reveals Insiders’ Secrets to Losing Weight While Enjoying Mouth-Watering Meals Everyday

 

You can get this free on Amazon for the Kindle for a very limited time, so grab a copy now. If you don’t have a Kinde, just get the Kindle reader for the PC…. It costs nada, zip, zilch.

Before releasing my new cookbook and nutrition guide on Amazon this week,  I asked “Who else wants to finally lose weight, look better, and feel fantastic – while enjoying easy to prepare, delicious meals & snacks every day?” Blog comments from visitors, and talking to many people face to face, convinced him that the answer to that question was….. just about everyone.

The problem with many of the healthy eating cookbooks and plans are that they require eating diet meals that taste so bad you only lose weight because you can’t stand to eat them… or are so bland and tasteless you can’t enjoy your food like you used to? I’m a former cook in in a fine dining restaurant (back near the dawn of time), in addition to a member of the health and fitness community, so I knew there had to be a better way.

My goal was to give you recipes for meals you’ll finally enjoy; ones you want to devour over and over again. These metabolism boosting recipes can help you lose weight, gain muscle, and just plain feel renewed energy, so you can get out and do things again.

As a member of the health and fitness community, I strive to bring the healthy lifestyle to everyone I meets, but many find it difficult to achieve one of the most important parts of health and fitness, the diet.  Without that vital component however, it is virtually impossible to stay slim and healthy.

Tis cookbook and nutrition guide reveals the inside scoop on finally getting the body you’ve always wanted, while finally enjoying some delicious, mouth watering meals. Belly Fat Loser’s Metabolism Boosting Meals Cookbook and Nutrition Secrets Guide will let people enjoy delicious and easy to prepare meals they would eat just for the great taste, never mind the fact that they can be a key part of a powerful weight loss and muscle building strategy, too.

My goal in writing this book was to put powerful nutrition secrets to work for people, while letting them avoid some common mistakes many people make when they’re trying to lose weight. One common complaint with many diet plans however, is the taste of many foods on their lists, which can leave something to be desired from a taste standpoint.

In addition to mouth watering cuisine people can look forward to preparing every day, here is just a small sample of the powerful nutrition secrets included inside:

- Not Simply How to Prepare Delicious Meals, But Why They Work to Help People Lose Fat and Gain Muscle, So They Can Apply The Powerful Principles Contained Inside to Every Meal.

- A Powerful Secret to Cutting the Calories of Some Meals Nearly In Half, Without Changing the Ingredients or Hurting the Taste. In Fact, It Will Make Food Taste Better, and Increase the Food’s Nutritional Content..  That Means Faster Weight Loss, and More Enjoyment!

- When to Eat Each Meal. This is Extremely Powerful, and  a Key to Success. A Super Easy Number System Shows Exactly When to Eat Every Meal for Maximum Effect.

- Some Powerful, Yet Simple Ways to Eat Great and Still Lose Weight That Will Finally Unlock The Weight Loss Door, or Help People Gain Pounds of Lean, Hard Muscle – Without Turning Their Lives Upside Down.

- Nutritional Information on All the Meals Contained Inside, So People Know Exactly How Healthy Their Meals Are.

- A Food Component You’ve Probably Been Told is Healthy, but a Leading Researcher Called a “Fat Producing Bomb”.

- Some of The Foods You Thought Were The Healthiest May Be Anything But? Discover how to tell the difference between them and the really healthy foods (many of which are almost identical), You’ll eat like you want to, plus lose weight and gaining muscle much easier.

It’s simple. Food is the fuel that moves you. Just as your car sputters and runs poorly when you get a tank of bad gas, many people have probably been doing that to themselves (even if they thought they were eating healthy) and didn’t even know it. This new guide and cookbook shows people some simple changes tat can completely change how they look, feel, and perform.

Hury, and grab your free copy while you still can! The price goes back up before the weekend (but it will still be a heck of a deal, I promise….. then again, free is free, right?)

Thanks for stoping by. Now go cook up some delicious, healthy grub!

http://www.amazon.com/MetaboMeals-Cookbook-Delicious-Nutrition-ebook/dp/B0080WWCE2/ref=sr_1_1?ie=UTF8&qid=1336573523&sr=8-1

How to Get Rid of Belly Fat Once and For All and Get an Early Start on Your New Year’s Resolution

23 December, 2011 (19:42) | Fat Burners | By: Steve

Ain't seen nothin' 'till you're down on a muffin... Oh, wait.. anyway, you're definitely going to want to avoid this kind of muffin, if you don't want to end up resembling it.

‘Tis the season to get rid of belly fat. Actually, that starts next week. This is still the season to gain it for most people. They’ll be making all sorts of promises they have every intention of, but little chance of actually keeping vis-a-vis their fat loss goals for the new year. Here is how to get rid of belly fat and get an early start on the same new year’s resolution you made last year. With a bit of luck, you’ll hit your goal this time around.

It’s Not All The Same

Belly fat is also known as visceral fat, and, as scientists are discovering, it’s far more than simply little top for your muffin. It has a life all its own, which is one of the reasons it’s so damn difficult to lose. Lose it you must, though, as most of the latest research indicates that your mortality rate heads for the roof should you let it keep hanging around.

How’s it different from other fat? The jiggly fat you see is called subcutaneous fat, and lies under the skin, but primarily on top of the muscle, hence it’s name. Visceral fat, on the other hand is beneath your abdominal muscle. It’s packed around your internal organs, the way ice surrounded that half rack of Bud Light in the cooler you took to the last tailgate party.

What Now?

That brings up the natural question; how to go about it? Fortunately that’s one of those things that is fairly simple. Simple shouldn’t be confused with easy however, and simple though it may be, it’s also next to impossible for many people.

Here is a diet and exercise program for your new year that is easy to follow, highly effective, and yes, simple.

Keeping belly fat low is a numbers game. Lower calories taken in than expended equals fat loss. What’s that? You’ve heard that before? Sure you have, and with good reason. It’s because it’s the ONLY way to lose fat, belly or otherwise. It’s how you arrive there, and what you can do to arrest visceral fat’s powerful inside advantage that is important.

Blinded Me With Science

Fortunately, science is your friend in the belly fat fight, and thanks to talented researchers spending millions of taxpayer and donor dollars, answers to the question are forthcoming. A new study released by a Wake Forest Baptist Medical Center team led by Assistant professor of Internal Medicine Dr. Kristen Hairston, M.D reveals that there is one vital cog in the belly fat reduction wheel you can put to use at once to start deflating your own mid section.

The team found that soluble fiber was devastatingly effective at melting test subjects’ fat away where it mattered most. In fact she went so far as to say “Our study found that making a few simple changes can have a big health impact.” By simple, she’s talking about adding a mere 10 grams of soluble fiber to the average diet.

Unlike some studies, which look at only a few money hungry university students looking to earn a quick study buck, this one comprised a much more significant sample size; 1,114. No skin fold or hydrostatic fat level tests were used here. To ensure accuracy, researchers employed CAT scans, as that is the only 100% reliable method to look at the kind of fat in question.

What they found with all their high-tech doodads was startling. The aforementioned 10 fiber grams was responsible for lowering the participants’ visceral fat levels, although the other fat levels either remained the same or experienced a much smaller reduction.

That means that increasing soluble fiber intake is effective at targeting belly fat like some sort of medical smart bomb. The great thing is that this fiber can be found in all sorts of tasty foods, and you won’t get stuck eating some of that garbage you’ve subjected yourself to on occasion.

The “Get Rid of Belly Fat Diet”

First, a quick diet tip: Use a smaller dish. That makes thor portions look bigger. When you’ve got the mondo, man-sized plate, you’re likely to over-serve yourself, something McDonalds and Burger King maker far too easy already. No reason to super size your own portions. It will also make you go back for seconds, making you think more about it, and increasing the time it takes to eat, which helps you feel full, while eating less.

Mix and match these, and as I’ve posted about here plenty of times before, instead of three large meals, divvy it up some, and eat 5 or 6 smaller ones for better nutrient absorption. Also, if you eat too much at once and your body can;t use it right then, it gets stored as fat.

IMPORTANT: Three foods to avoid through all this:

White flour, white rice, and most importantly,  white (or other refined) sugar.

Exercise Plan:
Super easy here. Walk briskly for 20 minutes, three times a week. If you can nplay some tennis, racquet ball, or run, by all means do so.

Hit the weights for 15 minutes, 3 times a week. This is not a detailed plan, I’ll post that later, and I have plenty of weigh programs on previous posts, but just 3 sets each of squats, bench press, and power cleans. Use a weight you can do 8 -10 times with some effort. If it’s been a while since you’ve hit the gym (or have so far avoided it entirely) go at it slowly at first, and always warm up thoroughly before beginning. Even at this level, checking with your doc first is a must before you start.

Weight training will help you gain muscle and burn more calories even when resting, so you’ll have that going for you.

The “Get Rid of Belly Fat Meal Plan”

Breakfast 1:

Scrambled Eggs w/ tomato, green onions, and spinach  – Yes, you can eat the whites and yolks. You’re not cutting up for a bodybuilding competition here. There is simply too much good stuff in the yolks to throw away. Pepper and herb seasoning is great, but watch the salt, although a pinch won’t hurt anything. One key to dietary success is that you can’t make it painful. Humans are great at avoiding pain, and if you make any diet too painful, that’s exactly what you’ll end up doing.
.

Breakfast 2:

Breakfast sandwich with: 3 oz. Turkey breast portion & 1 egg, slice of low fat mozzarella cheese, on a whole grain English muffin. Eat an apple along with that to get vitamins and fiber. Apples have fructose, but are low glycemic index, meaning their sugars cause relatively slow increases in your blood glucose levels (that’s an important point for fat loss)
Breakfast 3:

4-6 oz oatmeal with 1 scoop of naturally flavored and sweetened protein powder. I like vanilla and chocolate flavored ones.

Lunch 1

Chicken breast spinach salad (Subway has one for $5.00, if you’re out and about, and want to see Jared). Add in plenty of other veggies, such as green pepper, which is an excellent source of vitamin C. Leave off the fat/mayo based dressings such as Blu Cheese (easy for me, as the stuff makes me want to hurl) and Ranch, in favor of olive oil and vinagar.

Lunch 2

Toasted turkey breast sandwich on thin bun with thin cheese slice, tomato, mushrooms, and green onion. Toast everything but the tomato and add that post-tosting. Have a salad with that too, if you’re hankering for something a bit more substantial. The same dressing rules apply.

Lunch 3

Easy Homemade Chicken Chili with black beans, kidney beans, and pinto beans. This is a tri-bean taste treat.

Use 1lb turkey breast, either ground or shredded. Brown it first in a pan. As you’re browning, add chili powder, to taste (start with 3 tbsp), a tbsp of minced garlic, and ½ a chopped onion to season the meat. Add 1 can of Mexican seasoned, stewed tomatoes, and 2 cans of tomato sauce to the meat, along with 4 chopped Jalapenos. Add the other ½ of the onion you used to season the meat with, 1 can black beans, 1 can pinto beans, and 2 can kidney beans. Bring to a slow boil, then simmer covered on low heat for about 1 hour.

Chili is very personal. You’ll probably want to mess around with this to get it how you like it. For example, it’s better with raw beans, but that takes 24 hrs to do right.

Dinner 1

Veggie chicken spaghetti, sans noodles. This is one of my favorites, but…….
Anyway, brown about 8 chicken tenders in olive oil and minced garlic. Chop them into bite sized pieces as you brown them.

Add in fresh mushrooms, onions, black olives (probably not fresh, these), broccoli, green and red sweet peppers, and some zucchini, if you like the stuff. Add in about 1 tsp each of basil and oregano.

Sautee’ the veggies and chicken in the garlic and seasoning. After about 3 minutes, add in a jar of spaghetti sauce and cook it down some. That usually takes about 5 – 7 minutes.

Be careful, many store bought spaghetti sauces are loaded with sugar. Check the label, and find the lowest one. I like either Classico spaghetti sauce or Costco’s Kirkland Signature Marinara sauce. In a pinch, good old Ragu works  fine too, but use the original, it has about 40% less sugar than their other varieties.

Dinner 2

Poach fish and steamed veggies. This is super healthy, great tasting, and easy to make. You can use many kinds of fish, but check with the USDA to see about which are contaminated. That’s a sad commentary on the world  we live in, but it’s the way it is. Pregnant women should be particularly careful about mercury.

Salmon is usually pretty safe, and it’s very good for you, as well. When you’re poaching it, add in your favorite seasonings to taste. The same goes for the veggies, steam and season.

The sheer numbers of variations available mean you could almost eat this every day. Just change up the fish and veggies for a new meal each time.

Dinner 3

Blackened chicken breast with whole grain pasta and veggies. – Start the pasta cooking. Blacken the chicken in a pan with olive oil and blacken seasoning. When it’s nearly done, cut it into bite sized pieces and continue blackening. Just before you finish, add in the cooked and drained pasta, and a tbsp of olive oil. Cook the pasta and blackened chicken together, and add mushrooms, snap peas, sweet onions, green onions, and broccoli crowns. Stir fry until you get the veggies how you like them. Mmmm, Mmmm

If you want to know how to get rid of belly fat so you have some resolution resolution, that’s the plan it takes to do it. The keys are:
None of the white foods of death (White rice, flour, and sugar)
Implement the exercise plan above
Eat 5 -  6 small, healthy meals each day, and be sure and get your 10+ grams of soluble fiber daily.

Now, go and have a happy holidays!

Rotator Cuff Strengthening – It Can Make Your Whole Upper Body Stronger

4 September, 2011 (16:46) | Weight Training Routines | By: Steve

Here is the offending muscle group that can wreak so much havoc on your athletic career, and even get you as you reach for your burrito (whole wheat tortilla, chicken please, and hold the sour cream) at the drive through window.

If you’ve been training for some time or involved in almost any sport, there’s a good chance you’ve felt that pain knifing through your shoulder that accompanies a rotator cuff injury. The rotator cuff is a little muscle group that few people bother to train, yet it gives nearly everyone who does anything athletic a little bit of hell at some point or another.

The rotator cuff consists of three comparatively small small muscles, the Supraspinatus, Infraspinatus, and Teres Minor, whose job is to keep everything in your shoulder joint lined up where it’s supposed to be. It first gained notoriety through baseball players, especially pitchers, whose repeated throwing motion is especially injurious to the group, but anyone who throws, lifts, or even reaches for their coat in just the right (or wrong, in this case) can get or reaggravate one of these injuries.

Even if you’ve never had the misfortune to mess your RC up, you’ve probably heard of someone else doing it, whether that was at your gym, on your softball team, or on one of your school teams. I’ve torn both of mine, and I can assure you, it’s no picnic.

There are several well documented shoulder exercises which dramatically strengthen the 3 muscles that make up the rotator cuff, and significantly reduce your likelihood of injury there.  Your shoulder’s importance can’t be understated. Ever try to do anything involving your upper body without moving that joint?  That’s why it’s so important to keep it injury free.

What many people don’t know is that even if you’ve never even felt the twinge which indicates your rotator cuff is about to give way, much less torn it completely, you could be holding yourself back in other ways having nothing to do with injury prevention by not training this important muscle group. That being said, almost no one bothers to train it. You probably don’t, right? Ask around, I bet almost no one else in your gym, club, or locker room does, either.

That’s a shame, because chances are you’re short changing yourself in the upper body development department by not doing so. None of the traditional upper body lifts, whether it’s the bench press, shoulder press, side or front lateral raises, pull ups, or power cleans significantly trains this muscle group, leaving it struggling to keep up with all those other muscles that keep getting stronger, week, by week.

As noted, that can cause injury problems, but what you probably don’t know, is that it can also hold you back from a strength and muscular development perspective as well. That’s right, you can add to your bench press max by working out with a little 10lb (or even 5lb) dumbbell. That holds true whether you just started training last week, or walked off with your 23rd powerlifting trophy on Saturday.

It doesn’t matter, because nearly everyone can benefit from adding rotator cuff strengthening exercises to their training routine, yet virtually no one includes them. Do you want to increase your bench press max to finally pass up your training partner or impress the guys at the gym? Getting ready for the combine, and want to give scouts a more impressive number to enter on their sheet? Maybe you’ve been trying to breakthrough that troublesome plateau for months now, and can’t seem to blow the lid off of it, no matter how many different training variations you’ve tried.

Throw in some rotator cuff strengthening exercises, and most likely, you’ll finally see the results you expected all along. It’s probably that missing piece you’ve been looking for. You owe it to yourself to try it out.

Check out my post on how to fix shoulder pain for rotator cuff exercises. The point is, strengthen your rotator cuffs, and it will let your strength increase throughout your upper body.

Fun Ways to Lose Weight – Can Sex Lead to Weight Loss?

8 August, 2011 (06:30) | fitness | By: Steve

Sure, you can spend time sweating on various pieces of exercise equipment, but wouldn't you have more fun losing weight by workin' up a sweat some other way?

There’s no question that losing weight can be the toughest of struggles. Watching what you eat, huffing and puffing for hours on a treadmill, or finding a place to go for a run as the snow is swirling about, or the mercury rises into the triple digits is nobody’s idea of a good time. What if there was a weight loss strategy that was virtually everyone’s idea  of a good time, yet required no special equipment, although some people do find it works even better with additional apparatus (that’s a subject for a different venue entirely).

That would be sex, of course. There is no denying that after an especially rousing experience you feel as if you burned off half the world’s calories, all while avoiding that “I want to kill myself” feeling you get when going for a long run. Can you incorporate rockin’ sex into an effective weight loss program? Would you like to try? It certainly couldn’t hurt!

There is plenty of evidence that weight loss can improve the sex life and sexual health of overweight individuals. An Australian study just published in The Journal of Sexual Medicine revealed that weight loss levels as minimal as 5% can deliver significant improvement in male sexual performance. The study evaluated participants on both a low-fat, high-protein, reduced-carbohydrate diet or a meal replacement-based low-calorie diet, both of which were designed to pare 600 calories from their diets.

What about the reverse? Can a sex life improve weight loss? Model, researcher, and author Kerry McCloskey says the answer is an unqualified “yes!”. In her book, Ultimate Sex Diet , she relates how she lost 23 pounds through copious quantities of vigorous sex. Of sex as a weight loss strategy, McCloskey says “Making love is the easiest, most pleasurable way to lose weight. In fact, sex is the ultimate exercise machine because it’s free, fun and has such terrific fringe benefits.”

That’s tough to argue with, but in addition to the “fringe benefits” does it actually work to drop weight?  Some experts agree with her, powerful sex can help you lose weight. Dr. William Granzig a sexual researcher who also happens to be head of the American Academy of Clinical Sexologists, says McCloskey offers “a solid scientific plan guaranteed to improve your fitness and give you the sexiest, most romantic relationship ever.”

If that doesn’t make you want to try out sex for weight loss (if for no other reason), perhaps McCloskey’s admittedly anecdotal results may do the trick. She said after getting on the program, “I quickly lost 23 pounds on my Love Diet and kept them off.

Other experts point to the fact that sex itself, despite all of it’s “fringe benefits”, elevated heart rate, and sweating, actually burns comparatively few calories. According to calorielab.com‘s calories burned database, an hour of vigorous sexual activity for a 150 lb person, provided you were able to pull of such a thing, would burn about 34 calories.

Yeah, that sounds a bit low to me too for an hour of vigorous sex, so upon further checking, healthstatus.com listed a

Captains chair leg raises were shown in scientific research to be the most effective abdominal exercise, and many women have discovered they can offer exciting "fringe benefits".

more reasonable sounding 288 hourly calorie burn for similar activity. That sounds more like it! An hour of running burns about 350 calories, again assuming the same 150 lb body weight.

WebMD.com lists the caloric value of sex between them both, at 170 calories. Maybe WebMd researchers weren’t quite vigorous enough to burn the number of calories noted by the folks over at healthstatus. In any case, WebMd notes that it is beneficial to cardio-vascular health. An expert quoted by them calls the activity “…a a great mode of exercise.” If your weight loss strategy includes nothing else, it should boast a great mode of exercise.

So, the next time you’re banging your head against the wall, trying in vain to develop a weigh loss plan  you don’t have to dread, think about sex, and remember, many women have reported achieving orgasm doing Captain’s Chair leg raises for abs, so that may be a great place to start for all the gals in the crowd.

How to Lose Belly Fat – Six Foods Everyone Should Avoid.

7 August, 2011 (00:48) | Diet | By: gassaveradmin

There are plenty of delicious foods out there that you enjoy, guilt free. This burrito sans tortilla is one of them. Tastes great and it won't add to your waist.

Kiss these tasty eats goodbye forever, you’ll thank yourself for it later! Here are six foods that everyone should avoid.

1)    CRISPS
As a nation we chomp our way through about six BILLION bags of crisps every year. They might be ok for Gary Linker and he might even get you believing they’re good for you but in reality they only have marginally less salt and aft in them that they ever did. They’re still deep fried and have no nutritional value at all.

SWAP FOR: A handful of heart healthy mixed nuts which will also fill you very nicely, thank you.

2)    FIZZY DRINKS
We all know the “full on cola” is full of sugar and will easily expand our waistlines literally overnight but don’t be fooled by the “diet” or “light” versions of fizzy drinks as they aren’t as healthy as they claim. They can still erode tooth enamel, because loss of bone density and the sweet taste can actually make you feel as though you are hungry even if you’re not! Most of these drinks contain aspartame which is an n artificial sweetener that has actually been seen to cause cancer in rats and there’s a continual “buzz” that’s being ignored by the European food council that it’s safe for humans. I’d personally stay well clear!

SWAP FOR: Water, fruit juice and soda water.

3)    READY MEALS
The British eat more ready meals than any other nation in Europe believe it or not. Manufacturers are trying to reduce the saturated fat, sugar and salt content but unfortunately they still contain additives which mean they lose vital nutrients via processing. Not only that, they very rarely contain any fresh fruit and vegetables.

SWAP FOR: A delicious stir fry, it’s quick, it’s easy and it retains all its nutrients.

4)    SHOP BOUGHT SANDWICHES
They’re incredibly convenient when you’re in a hurry and I’m as guilty as the next person when I’ve been in a rush and haven’t prepared my food beforehand. Unfortunately you really don’t know what’s in them and the manufacturers want them to be as tasty as possible so you’ll buy them again and again, which means they go overboard on things like mayonnaise. Prêt A Manger “All day breakfast sandwich” has more calories than a Big Mac!

SWAP FOR: Home made sandwiches. Easy to make and better for your waistline and saves money as well. There are also some specialty sandwich shops and delis that use organic ingredients for their sandwiches. They typically taste great, too. Unfortunately, you’ll typically pay a price premium for the privilege of eating an extra-healthy sandwich.

5)    STUFF CRUST MEAT PIZZAS
Pizzas are fantastic as an occasional treat but it’s when you start going crazy and ordering the “all singing all dancing” stuffed crust version with meat topping that it all goes horribly wrong. Just one slice of “Pizza Hut Stuffed Meat Feast” contains a MASSIVE 417 calories and 9.5g of saturated artery clogging fat! Bear in mind that most people never ever stop at just ONE slice.

SWAP FOR: A thin crust pizza loaded with nutrient rich vegetables and lean meats, such as chicken and/or shrimp. Some specialty pizza houses also have pizzas with whole grain crust, for an added measure of health.

6)    SUGARY BREAKFAST CEREALS
Frosties, Crunchy Nut Cornflakes, Rice Krispies and Coco Pops are all comprised mainly of sugar. Sugary cereals provide an initial rush of energy followed by a dip 30 to 60 minutes later which will leave you feeling drained, both physically and mentally. To make matters worse, you’ll then be left craving more food thanks to the sugar crash!

SWAP FOR: Porridge (Known as oatmeal in the U.S.), because it’s more filling and releases energy slowly. Plus, oatmeal has been shown to have cholesterol reducing effects.

Avoiding these six foods and replacing them with healthier alternatives can have you eating better than ever, while not missing out on any eating enjoyment.

The preceding was a guest post from Garth Delikan, a lifestyle coach based in the UK.

Belly-Fat-Loser is Now Listed at Guy Kawasaki’s Alltop Guide to the Top Websites and Blogs

18 June, 2011 (01:53) | Getting in Shape | By: Steve

I just wanted to let everyone know that Belly-Fat-Loser is now listed at Guy Kawasaki’s Alltop, a listing of the top websites in many different categories, along with their most recent posts or new articles. There are some great sites there, for just about any interest. If you haven’t been there yet, you should take a few minutes to check it out.  Here is the fitness category for Alltop.com

I’ll post again soon, with some more key insights on how you can strip away belly fat, or any other kind, for that matter.

Burn Fat, Not Muscle – A New U.S. Army Study Study Reveals the Secret

5 May, 2011 (14:13) | Diet, Fat and Fitness Research | By: Steve

Want to lose fat, but keep your muscle? You should, because muscle mass is essential to keep your metabolic rate elevated, so you're buring calories all day long. Oh, and these little berries are not the secret. An Army research study revealed what is, though. Read on to discover it for yourself.

If you’ve been training for a while, or you’re just starting to lose weight, burning the far while keeping your muscle might seem like a moving target; almost impossible to hit. Simply put though, that is the key to success in weight loss. Not losing muscle is vitally important if you want to see your toes when you look down.

Why? Simple, really! Your muscle is responsible for keeping much of your metabolic fires burning, and these are what ultimately strip the fat from your body. That also points to why it’s essential to look deeper when you set out to lose weight. It’s not really weight that you want to lose, it’s really fat. Sure, you’ll typically lose weight, because most people are carrying around so much extra fat that it ends up that losing fat equals losing weight.

So, just what is the secret to burning fat and not muscle?

None other than the U.S. Army addressed just that question in a study earlier this year. Obviously, physical fitness is paramount to an organization such as the Army, and many of their recruits come to boot camp more than a bit overweight. They want to strip the fat off these new soldiers, without having them lose the very muscle that helps make them deadly, fighting machines (or supply clerks).

Thankfully, your tax dollars have been hard at work, helping to find an answer to the question that confounds U.S. Army trainers and average Joe/sephenes alike. If you’re trying to burn fat, how can you do that while sparing the muscle that will not only make it easier to burn that fat, but keep it off?

Here’s what the Army researchers discovered and how they did it:

First of all, they examined well trained athletes, so you may think that the results don’t apply to you, because, well, maybe you’re not so well trained. You’d be wrong on this score, though. Although the Army used 26 well trained athletes for their tests, the results still apply to you, and besides, you’re going to be well trained someday soon, right?

One of the key aspects to the study was that the test subjects were kept at the study location  for 11 days, and all aspects of their diet and exercise were strictly monitored and controlled. That’s important, because many studies of this nature rely on the subjects self reporting food intake and exercise.

Now, although most people strive to be accurate in research situations, the fact is that self reporting introduces unwanted errors into the results. Unfortunately, these self reporting studies are found even at the highest levels of academia. In addition, many of the oft quoted by supplement manufacturers studies are done exactly this way.

The Army 26 were divided into 3 groups. Why they didn’t use a number of subjects evenly divisible by three, I have no idea. Maybe they couldn’t find one more guy. In any case, the three groups each ate different diets.
Group 1 – Energy balanced diet (no calorie deficit) with moderate protein – 0.9 g of protein per kilo of body weight per day

Group 2 – Energy deficient diet (a daily calorie deficit) with moderate protein – 0.9 g of protein per kilo of body weight per day

Group 3 - Energy deficient diet (a daily calorie deficit) with high protein – 1.8 g of protein per kilo of body weight per day

The study lasted only 11 days. They had all subjects eat an energy neutral diet for days 1 – 4, no matter the group they were in. Then for the last week, they had the subjects burn off an extra 1,000 calories per day through a controlled exercise program. Group 1, the energy balanced group, ate an extra 1,000 calories daily to make up for the calories they were burning off. The other groups didn’t.

What did they find?

The findings are important and demonstrate exactly why just going on a restricted calorie diet to lose weight normally results in short term weight loss, followed by a rebound weight gain.

The Army researchers noted that subjects who either ate an energy neutral diet with moderate protein, or an energy energy deficient diet with high protein maintained normal glucose production. The other group, actually experienced a decline in internal glucose production.

Why is that bad, you ask? Because failure to maintain normal glucose production leads to muscle protein breakdown. That’s right, your body actually breaks down your hard earned muscle to feed itself during a calorie deficit like your experience during a restricted calorie diet. That means one thing; making sure you get enough high quality protein when you’re dieting for weight loss is absolutely essential to keep your muscle tissue intact.

Ironically, dieting to lose weight could detract from the very thing that keeps the weight off, your muscle mass. The study results point to the need for plenty of high quality protein during restricted calorie diets to make sure that you keep that muscle you either worked so hard for.

Maybe you haven’t done a lick of work to build muscle yet, but are still going on a diet to lose weight. It doesn’t matter, and actually it may even be more important. You still have muscle hiding in there somewhere, and the less you have, the less you can afford to lose, right?

So, if you’re going on a diet, or are already on one, make sure your diet contains enough high quality protein so you burn fat, not muscle.

Cardio or Weights to Burn Fat? It May Not Be What You Think

26 April, 2011 (13:14) | Fat Burners | By: Steve

Cardio or weights to burn fat? Conventional wisdom says to eschew hoisting the iron to maximize fat loss, but could conventional wisdom be wrong? Stop arguing with your friends and grab a read.

Cardio or weights to burn fat if you’re going to do only one? That is the question. I’ve come down on the side of weights here at BFL, on the theory that you need muscle to do the actual burning. After all, it’s your metabolic fires that actually melt away your extra fat, and what keeps that metabolism going? Why, muscle, of course! How do you pack on more of the meaty stuff? High intensity weight training sessions.

I’ve posted on that subject several times over the last few years, and I’m not alone in my fondness for iron. Of course, a balanced program of high intensity weight training, and high intensity interval cardio training is the best for overall fitness. Fitness isn’t all about body fat levels. Supplying enough O2 to your muscles is mighty important, too, and you’ll need some effective cardio training to facilitate that.

If you’re trying to burn off fat though, cardio is a waste of time. It works, it just takes too long. So, back to the iron. Not only will you burn fat, you’ll look better when you’ve burned it, thanks to the lean, hard muscle you’ve packed on under it during the training process.

If you’re going to combine cardio and weight training on the same day, hit the weights first, then head over to the track, treadmill, or elliptical. You can do a few minutes of cardio to get the blood flowing and warm up your muscles and connective tissues before you lift, but do your real cardio training after you’ve killed yourself on the bench or under the squat rack, not before. You’ll need the energy to maximize your training intensity when powering up those weights.

Check out smokin’ hot, 4-time Olympic medal winner, Kaitlin Sandeno over on the Yahoo Sports Training Day blog for her take on the subject:
http://www.thepostgame.com/blog/training-day/201104/warm-cardio-then-go-weights-right-wrong


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