Today I talk about two free websites that I just got turned on to (wish I knew about these before I spent money on the other software titles).

The first one is www.sparkpeople.com and this site lets you do EVERYTHING. Track your food, your workouts, calories, birthdays, shopping lists, and more. It also has recipes, motivation, and wellness areas. Again, it does just about everything. It’s free. It does have advertising on the site, and if you do sign up for the emails, those have a fair amount of advertising in them as well (but you don’t have to sign up for these). HEY IT’S FREE. You can see in the image to the left the advertising on top, and the square advertising on the right side. I can tolertate it (especially if you are on a budget).

The second one is traineo.com this is a much simpler system. It lets you "Guestimate" how many calories you consumed, and it allows you to track other items (measurements, sleep, etc). It is simpler (and thus takes less time to learn). It did have one feature that Spark People didn’t have, and that was you could enter a mentor or partner and it would email them your progress on a weekly basis. What a great way to keep you accountable.

So the traineo site is easier to learn. This doesn’t mean the Spark People Site is hard. In fact, the Spark People site has a decent amount of help and it doesn’t take long to catch on. Unless you hate advertisements, the Spark People site is really powerful.

I’ve created  Spark People"Logical Weight Loss" team

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Join the forum discussion on this post

I’m using the Vidaone software, and I like it because I can exercise with a hear rate monitor, and when I’m done I download the exercise information into my software (and creates a graph of my hear rate during the exercise). I’m sure I could look at my heart rate monitor and it would tell me the calories (and in the end isn’t that what I’m really interested in?). So I can see where people may go, “By the time you download, etc, wouldn’t it be the same time as entering the workout and putting in the calories burned?” Hmm.. you might have a point. I’ll let you know as I’m going to do both software for a bit so I can compare apples to apples.

As I mentioned in the blog, I have a Omron HBF-500 on the way (so that should be fun).

My problem today is I have been putting myself last, and staying up very late and working on projects. Then I don’t get enough sleep and when that happens you lose the will to fight. The strength to make the right choices, and for me to exercise. However, I did re-measure myself and I’ve lost a few inches on my belly, my chest went up, and my arms and thighs went up (so I’m building muscle). This might explain while the weight is dripping off instead of falling off.

The key is to not give up. If I am building muscle that means burning fat will be even easier in the future if I just keep doing it. Am I sad that I’m not “on track” with my original goal? Sure. However, I’m still pointed in the right direction all I have to do is push.

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I was watching one of those “Geezer and the Blond” morning shows and they did an investigative report on the top 5 diet pills (that sold 160 million last year).

#5 Slimquick is the same as drinking 5 cups of coffee. Hey if you want to find out if you have a mild heart problem here is an easy (and dangerous) way to find out.

#4 Zantex-3 More stimulants. The equivalent of 10 cups of coffee

#3 Realacore says that if you reduce stress you reduce your weight. Did you know that exercise reduces stress, and reduces weight? Realacore also has a mild anti-depressant. Did you know that exercise is an anti depressant?

#2 Hydroxy cut – According to the doctor who was on the panel, this is not good for diabetics, and may be linked to dimentia. Once again, we have gobs of stimulants in the drug.

#1 Alli Our favorite “Fecal Urgency” tablet. This product does not have stimulants. But it does stimulate you. According the research their website stated to bring a change of pants to work with you. As crazy as this sounds 82.4 million dollars of this stuff was sold.

THE LOGICAL TRUTH
If you take these (especially those with stimulants) and you lose weight you will gain all the weight back. Why? Because your heart is going ZZZZZZZZEEEEEEEEEEEE! when you are on it, and BBBBWWWWWOOOWW when its not. So you will not be burning calories, and you will gain it all back. Don’t waste your money. Just get on that treadmill, or whatever you are using,,, and exercise.

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Well the Super Bowl is over. It was a giant upset. Did it upset you because you ate too much food? I’m afraid to say I did bad, but no horrible. I didn’t eat a very big breakfast (so I was hungry by game time) and in walked my brother with Pizza, Chicken and Jo Jos’.

I hadn’t had fried chicken months. So I had 3 pieces, and some Doritos, and a couple of sodas. It wasn’t my best day.

So does this mean I quit my diet? Did I stop exercising? NO!

While I may have had a bad day (like I do on most Super Bowl Sundays), the rest of the year I’m doing much better.

However if you think about it most holidays and big events in America are tied to food (Candy and Valentine’s Day, Ham and Easter, Turkey and Thanksgiving, Ham and Christmas, July 4th and Hamburgers, etc, etc, etc.

Don’t let these days through you completely off of your program. If you take a wrong turn, just turn around, get back on track and get back going in the right direction.

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Today we get some help from men’s fitness magazine. They ranked the "healthy" brands of microwave popcorn (with the Superbowl and College Football in full bloom). Pop Secret Light re-creates the taste and smell of movie-theater popcorn without the grease. Kernels are consistently buttery, bite after bite, and the slight hint of salt will keep you eating down to the bottom of the bag (where we found surprisingly few unpopped kernels). (note this box is not the LIGHT butter). The rest of the list: 2. Orville Redenbacher’s Smart Pop 94% Fat Free Butter 3. Act II 94% Fat Free Butter 4. Smart Balance 5. Newman’s Own 94% Fat Free Butter 6. Jolly Time Healthy Pop 94% Fat Free butter Courtesy of Mens Fitness www.mensfitness.com

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They say your maximum heat rate is typically 220-20. Then you want to exercise anywhere from 60-85% of that (with your doctor’s permission). Today I talk about how easy it is to over do it. I talk about using the 8 minutes in the morning cards (available at shop.locialloss.com ) and MAN was I sore.

We talk about your maximum heart rate is 220 – your age. Then exercise anywhere from 60-85% of that (with your doctors approval).

If you don’t have a heart rate monitor, then use the breathing test. If you can’t breathe you are exercising too hard.

Do your kids have a Wii? Go play with them. I did, and playing fake tennis and boxing I was breaking a sweat. The great thing I was having too much fun to even notice.

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Today I talk about how exercising more than 12 minutes will help build the part of your body that BURNS fat. Does that mean you’re not burning fat the first 12 minutes? NO! But by exercising for more than 12 minutes you are BUILDING the items that burn MORE FAT in the future.

I also talk about the reality of the Biggest Loser Couples television show

I was talking about how my weight has gone up and down since November. However you will see that even as my weight has gone up and down, the TREND is going down (showing that I am learning from my mistakes). The key is to NOT GIVE UP. Keep moving. Keep believing.

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I forgot I had the book "Fit to Lead" and as I was moving the studio I found it. So today I’m paraphrasing some of it, but there are some goods tips on staying on track.

1. Reduce the Bad Fats
2. Eat 20 to 35 Grams of Finer Daily
3. Consume 1000 to 1500 Milligrams of Calcium
4. Eat 5 to 9 Fruits and Vegetables a Day
5. Eat Smarter Fat Food
6. Minimize Refined Foods.
7. Learn the Art of Quick Cooking
8. Master the Art of Eating Out. Many of these we have already talked about.
Planning ahead (like the soup in the drawer instead of the candy bar), having something quick at home to eat (so you can pass by the burger joint and know that you will be eating once you get home). Staying away form cheese, and putting things on the side, and knowing that you may be taking part of your dinner home (as portions are enough to stuff an elephant). Keep tracking, keep TRYING. We know its not easy, but DON’T GIVE UP.

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I was at my Brother’s house and saw a Consumer Reports Magazine and it listed some health and fitness items. I summarizer in this episode.

You will be surprised that how many of these items you can get the same results with NO equipment at all.

Products like "The Bean," The Air Climber," "The Leg Magic Professional" really don’t accomplish more than similar exercises you can without the products (so why spend the hundreds of dollars?).

I did learn that there is another "version" of Consumer Reports called
Consumer Reports on Health that have reviews on Medical technology as well as fitness and exercise.

Realize things like a brisk walk, a jog, a jump rope, push ups, sit ups, using dumb bells, are all ways to exercise without spending a huge amount of money on fitness equipment

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Well welcome to the first day of 2008. Are you going to make a resolution? Well we’ve talked about some smart goals in the past, but lets look at some things to keep in mind.

WRITE THEM DOWN
Most people have given up on their resolution by February because they haven’t thought about it since January 1st. Write it down, reflect on it, and keep doing all you can to accomplish it.

Don’t Keep Them To Your Self
Let your family and friends know what you are trying to do so they can help hold you accountable. Go over to our forums (www.logicalloss.com/forum ) and let us know your goals, and start a fitness diary.

Don’t Look as Setbacks as Failures
Look kids fall down a BUNCH when they learn to walk. Learn each setback as a potential to learn some new information.

Make sure this is YOUR goal.
If you don’t see the benefits of this goal, then you won’t but into it. You can’t do things for other people. You can try but you will stop when things get tough.

I’ve been listening to The Four Day Win book (by Martha Beck). It has some interesting points:

Try to "be good" and eat healthy for four days. When you do this (and you will), notice how good you feel. Pat yourself on the back, and then do it again. Four days is a long time, but it is achievable. Most people think they can go four days. Then when we do, we feel good about ourselves. This builds confidence to make it through the next four days.

I’m only about half way through the book, but its very interesting and the author throws in some sarcasm that makes it a fun read.

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Today is day 30, and the results I am seeing are not what I wanted. I’m not as far along as I had hoped. DO NOT GIVE UP. Look at what you are doing right. Look at what can be improved. The Chinese use a phrase "Kaizen" which means CONSTANT IMPROVEMENT.

It has taken a LONG time to get into this bad of shape. It will take some time to get back into shape.

There will be times when things are slow, and then you may experience a quick spurt of loss.

The key is to keep doing the things that you know are right, and look for ways to overcome those things you are doing that are wrong. If you dont’ want to exercise, do NOT stop, but instead choose to do a lighter workout. You will feel better, and reinforce your habit of daily exercise.

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Today I felt awful. However, I realized I needed help. I took out some training videos to inspire me (as music wasn’t going to work today), and I DID IT. I did my exercise plus an additional 10 minutes. I FELT AWESOME.

There is a book called “Eat That Frog” that mentions if you start your day off by “Eating a Frog.” Now why in the world would you want to start off your day by eating a Frog? Because the rest of the day is a breeze if you do all the stuff you’d rather put off first. This book is designed a bit more for business, but has great relevance to your personal life as well. Check it out at amazon.com I found an article from the FTC, FDA, National Association of Attorneys General. You can find it at http://vm.cfsan.fda.gov/~dms/wgtloss.html, but I’ve copied it here.

Facts About Weight Loss Products and Programs

The Weight-Loss Industry Looking for a quick and easy way to lose weight? You’re not alone. An estimated 50 million Americans will go on diets this year. And while some will succeed in taking the weight off, very few–perhaps 5 percent–will manage to keep all of it off in the long run.One reason for the low success rate is that many people look for quick and easy solutions to their weight problems. They find it hard to believe in this age of scientific innovations and medical miracles that an effortless weight-loss method doesn’t exist. So they succumb to quick-fix claims like “Eat All You Want and Still Lose Weight!” or “Melt Fat Away While You Sleep!” And they invest their hopes (and their money) in all manner of pills, potions, gadgets, and programs that hold the promise of a slimmer, happier future.

The weight-loss business is a booming industry. Americans spend an estimated $30 billion a year on all types of diet programs and products, including diet foods and drinks. Trying to sort out all of the competing claims–often misleading, unproven, or just plain false–can be confusing and costly. This brochure is designed to give you the facts behind the claims, to help you avoid the outright scams, and to encourage you to consider thoroughly the costs and consequences of the dieting decisions you make.

The Facts About Weight Loss

Being obese can have serious health consequences. These include an increased risk of heart disease, stroke, high blood pressure, diabetes, gallstones, and some forms of cancer. Losing weight can help reduce these risks. Here are some general points to keep in mind:

Any claims that you can lose weight effortlessly arefalse. The only proven way to lose weight is either to reduce the number of calories you eat or to increase the number of calories you burn off through exercise. Most experts recommend a combination of both.Very low-calorie diets are not without risk and should be pursued only under medical supervision. Unsupervised very low-calorie diets can deprive you of important nutrients and are potentially dangerous.Fad diets rarely have any permanent effect. Sudden and radical changes in your eating patterns are difficult to sustain over time. In addition, so-called “crash” diets often send dieters into a cycle of quick weight loss, followed by a “rebound” weight gain once normal eating resumes, and even more difficulty reducing when the next diet is attempted.To lose weight safely and keep it off requires long-term changes in daily eating and exercise habits. Many experts recommend a goal of losing about a pound a week. A modest reduction of 500 calories per day will achieve this goal, since a total reduction of 3,500 calories is required to lose a pound of fat. An important way to lower your calorie intake is to learn and practice healthy eating habits.In Search of the “Magic Bullet” Some dieters peg their hopes on pills and capsules that promise to “burn,” “block,” “flush,” or otherwise eliminate fat from the system. But science has yet to come up with a low-risk “magic bullet” for weight loss. Some pills may help control the appetite, but they can have serious side effects. (Amphetamines, for instance, are highly addictive and can have an adverse impact on the heart and central nervous system.) Other pills are utterly worthless.The Federal Trade Commission (FTC) and a number of state Attorney General have successfully brought cases against marketers of pills claiming to absorb or burn fat. The Food and Drug Administration (FDA) has banned 111 ingredients once found in over-the-counter diet products. None of these substances, which include alcohol, caffeine, dextrose, and guar gum, have proved effective in weight-loss or appetite suppression. Beware of the following products that are touted as weight-loss wonders:

Diet patches, which are worn on the skin, have not been proven to be safe or effective. The FDA has seized millions of these products from manufacturers and promoters.”Fat blockers” purport to physically absorb fat and mechanically interfere with the fat a person eats.”Starch blockers” promise to block or impede starch digestion. Not only is the claim unproven, but users have complained of nausea, vomiting, diarrhea, and stomach pains.”Magnet” diet pills allegedly “flush fat out of the body.” The FTC has brought legal action against several marketers of these pills.Glucomannan is advertised as the “Weight Loss Secret That’s Been in the Orient for Over 500 Years.” There is little evidence supporting this plant root’s effectiveness as a weight-loss product.Some bulk producers or fillers, such as fiber-based products, may absorb liquid and swell in the stomach, thereby reducing hunger. Some fillers, such as guar gum, can even prove harmful, causing obstructions in the intestines, stomach, or esophagus. The FDA has taken legal action against several promoters containing guar gum.Spirulina, a species of blue-green algae, has not been proven effective for losing weight.Phony Devices and Gadgets Phony weight-loss devices range from those that are simply ineffective to those that are truly dangerous to your health. At minimum, they are a waste of your hard-earned money. Some of the fraudulent gadgets that have been marketed to hopeful dieters over the years include:

Electrical muscle stimulators have legitimate use in physical therapy treatment. But the FDA has taken a number of them off the market because they were promoted for weight loss and body toning. When used incorrectly, muscle stimulators can be dangerous, causing electrical shocks and burns.”Appetite suppressing eyeglasses” are common eyeglasses with colored lenses that claim to project an image to the retina which dampens the desire to eat. There is no evidence these work. (really? – Dave)”Magic weight-loss earrings” and devices custom-fitted to the purchaser’s ear that purport to stimulate acupuncture points controlling hunger have not been proven effective.Diet Programs

Approximately 8 million Americans a year enroll in some kind of structured weight-loss program involving liquid diets, special diet regimens, or medical or other supervision. In 1991, about 8,500 commercial diet centers were in operation across the country, many of them owned by a half-dozen or so well-known national companies.Before you join such a program, you should know that according to published studies relatively few participants succeed in keeping off weight long-term. Recently, the FTC brought action against several companies challenging weight-loss and weight-maintenance claims. Unfortunately, some other companies continue to make overblown claims.The FTC stopped one company from claiming its diet program caused rapid weight loss through the use of tablets that would “burn fat” and a protein drink mix that would adjust metabolism. The FTC also took action against three major programs using doctor-supervised, very low-calorie liquid diets, and they agreed to stop making claims unless they could back them up with hard data.Before you sign up with a diet program, you might ask these questions:

What are the health risks?What data can you show me that proves your program actually works?Do customers keep off the weight after they leave the diet program? ?What are the costs for membership, weekly fees, food, supplements, maintenance, and counseling? What’s the payment schedule? Are any costs covered under health insurance? Do you give refunds if I drop out?Do you have a maintenance program? Is it part of the package or does it cost extra?What kind of professional supervision is provided? What are the credentials of these professionals?What are the program’s requirements? Are there special menus or foods, counseling visits, or exercise plans?Clues to Fraud

It is important for consumers to be wary of claims that sound too good to be true. When it comes to weight-loss schemes, consumers should be particularly skeptical of claims containing words and phrases like:

easyeffortless

guaranteed

miraculous

magical breakthrough

new discovery

mysterious

exotic

secret

exclusive

ancient

Sensible Weight Maintenance Tips

Losing weight may not be effortless, but it doesn’t have to be complicated. To achieve long-term results, it’s best to avoid quick-fix schemes and complex regimens. Focus instead on making modest changes to your life’s daily routine. A balanced, healthy diet and sensible, regular exercise are the keys to maintaining your ideal weight. Although nutrition science is constantly evolving, here are some generally-accepted guidelines for losing weight:

Consult with your doctor, a dietician, or other qualified health professional to determine your ideal healthy body weight.Eat smaller portions and choose from a variety of foods.Load up on foods naturally high in fiber: Fruits, vegetables, legumes, and whole grains.Limit portions of foods high in fat: dairy products like cheese, butter, and whole milk; red meat; cakes and pastries.

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Well my vidaone software told me that I’m not losing weight fast enough and you know what? It’s right (I have the version for the desktop and I’m running a version on my smartphone). I have gained back the first few pounds I lost. The software is gently nudging me and suggesting some options for me.

How did this happen? Failure to plan. I knew I was going to be stressed out (becaase of my final exams at college), and yet I didn’t stock the shelves with healthy snack foods for me to munch on while pausing between my studying. That was dumb. I knew I was going to want to much on breaks. I plan and I study for my final exams, but I didn’t plan for my health goals.

OK, I’ve learned a lesson. What I need to do here now is identify what I did wrong and come up with a different plan (in this case get ot the store and by some healhty snacks). Here are some other dietting tips. If you are eating out? Halve it, and box the rest. A typical restaurant entree has 1,000 to 2,000 calories, not even counting the bread, appetizer, beverage and dessert. When dining out, if you order a dessert, share it with your diet. Two people – one dessert. Use a salad plate instead of a dinner plate. This helps for those times when we feel we have to “Empty our plate.”

Remember if you fall down, you take what you’ve learned and get back up again. You can do it.

Download this episode

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If you think you can, or you think you can’t YOU’RE RIGHT. YOU have to believe in YOU. This may take some convincing via affirmations.

I found some tips on making affirmations. Also, I tell of a weird time where I didn’t do my best the last few days – and yet lost another pound. Keep this in mind on those when you exercise and eat right and you just don’t drop any weight. So when things get weird – DON’T QUIT. Keep doing the right thing. Remember: live right, lose weight, live long.

Affirmations. Can you believe in you? Sometimes they seem a little weird, but there is enough study showing their power to warrant you giving them a shot (if you find yourself doubting). If you don’t believe you can achieve your goal – you won’t. I believe that with all my heart. So if this is the case, we need to change your mind first.

Try this: Break your goal down into smaller items. If need be break it all the way down to a meal. Commit to eating one healthy meal. Then repeat it. Eat another healthy meal. Then exercise.  You will see that you CAN do this (if you put your MIND to it). This will start to build your confidence so that when you do say an affirmation "I choose to eat healthy today" when you wake up you believe it. If you believe it you can achieve it.

This post originated at www.logicalloss.com  

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This post is from http://www.logicalloss.com/  

I tried to fit into a suit I hadn’t worn in a while. The bottom line is it is too small. While this might be something that would depress me, now that I’m on the road to being fit I LOVE IT. Why? Because I know its only a matter of time until I fit into this suit. I just need to keep making the right choices, and exercising on a routine basis.

Understanding Food Labels 
I found an article at yahoo.com by Joy Bauer that explained how to Decode a label.  Here are some of the main points.

• Watch the number of servings. I was surprised that most 12 ounce softt drinks are 2 servings. Who drinks half a can of coke and goes, "I’m full."
• Daily fat intake should be no more than 30%
• 4 Grams (or less ) of saturated fat in an entree, and 2 grams in side dishes.
• Trans fats are just bad.
• Keep the daily total of sodium under 2300. Main meals should have less than 600 milligrams, and side dishes 400 milligrams
• 25-35 grams of fiber per day.

You can read the full article here

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Its easy to think that “If 1 is good, then 10 must be great.” Well we can’t do that with exercise or we will hurt ourselves. Slow and steady increases with your exercise is the way to go.  Always consult your doctor before starting an exercise program.

I felt so good about my current weight loss that I went from walking at 4 mph to running at 7 mph. I spent the rest of the day wishing my knee would “pop.” I went too far to quickly.

Christmas  Shopping Weight Loss Tips
1. Eat before you go to the mall, but go to the mall (you don’t burn calories shopping online).
2. Notice what you will be having for lunch (in your fridge)
3. Park way out in the parking lot and enjoy the walk in (and out).
4. Bring carrots, power bars, or something if you know you will be out all day.
5. If you fall of “the wagon” (and have something “not so good”) do NOT throw away the day and go, “Well since I had a burger I might as well eat ice cream too.”
6. Remember the food you have waiting for you at home. You may have made yourself hungry with all the walking around. Don’t fall prey to easy fast food. You’ve got great food at home.

Lastly, science is once again saying they have found the cure to weight loss. Will they never learn. YOU are the key to weight loss.

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A pound of muscles burns 40 times more calories than a pound of fat

(this is my summary of a point I read in YOU: On a Diet) .Keep this in mind when you are starting out. This is WHY you are exercising to build muscle. Eventually as your fat is replaced with muscle, you will be a calorie burning machine.

Update on my cookie. I ate one and it took 10 minutes to burn of those 70 calories on my Tony Little Gazzelle Elite.

TIP: Let your family know that you are getting fit. They should help you stay on track. Also write down your goal, and post it on your computer, your mirror, by your bed. This will help remind you of your goal.

YOU CAN DO THIS.

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We say we are committed but are REALLY?

A person says they are committed to jog every morning. The first day the get up and open the door and see a perfect day out side. They bolt out the door and go jogging while patting themselves on the back saying, “I’m so committed to jogging in the morning.”

The next day they bolt out of bed, throw open the door to a whole different scene as a cold wind pelts them with rain. Sadly they say, “Too bad its so nasty outside I can’t go jogging.” THIS PERSON IS NOT COMMITTED. TURE COMMITMENT MEANS FINDING A WAY. It means overcoming hurdles, and pitfalls. The committed person jogs on the treadmill because they have planned ahead. They do some other type of exercise. They are committed to exercise.

How committed are you? If someone asks, “Why are you doing this whole fitness thing?” can you answer them? If you’ve can’t then you’re not going to last long. Humans need to know “Why.” A kid can accept that 1+1=2, but and adult needs to know why. So when we set up our fitness goals, we need to remind ourselves WHY we are doing this. It could be to fit into clothes, reduce health risks, to feel good about yourself (there are thousands of reasons, but the ones we need to know is why YOU are doing this).

In the future we will be talking about taking this “Why” and keeping it in front of you for motivational purposes.

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Did you know about the effects of High Fructose Corn Syrup? I didn’t. It blocks your body’s ability to feel full, AND it is easily turned into FAT. Great so you don’t’ feel full which makes you want to eat more, and when you do it turns into fat. I got this information while listening to “You: On a Diet” which I purchased as an audio book from Audible.com (they have a limited time offer right now where you get your first three months for $7.49).

The best thing is you find this in “fat free” foods. I found it in two of my favorite foods (Sprite and Mountain Due). As fructose is just bad news I’ve found a new drink and that is Fruit20 by Kraft. Other water I tired had Salt (Persani) and Propel (from Gatorade) had a TON of sugar in it.

Also, try to limit the amount of food you eat past 8 O’clock. When I did this, it made a difference (as most of the stuff I east after 8 is not good for me.

Also we now have forums so you don’t have to go through this alone. www.logicalloss.com

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We need to make sure we start to exercise. I talk about the “Boulders” that we need to put into our lives from the Steven Covey Book “First Things First.” (A great book about time and life management).

You can use the Vidaone Software when you enter a personal health items, AND you can enter a journal entry. Journals are great tools that allow you to look back and spot why something became a problem, why something worked, and what was going on in your life. While obviously not something you have to do, many people find them helpful when losing weight. You can download a trial version of Diet and Fitness at Vidaone.com and get 15% off using the coupon code “logical.”

One of the ways you can inspire,  or “pump up” yourself is by listening to music while you exercise. I’ve made a tip sheet on how you can use the free program “iTunes” to take your music and turn it into list that you can use to workout to. I’ve also know another free program that you can use to figure out the Beats Per Minute of each song (so you know which songs should be good to workout to). It’s all in the free report at www.logicalloss.com/ipodtips(please note you do NOT need an ipod to use iTunes). If you want one, the smallest ipod is now around $150.

By distracting yourself with music, you won’t even know you’re exercising. Kids of today are smarter because they didn’t realize those “Roger Rabbit Reader Games” were actually teaching them something. They thought they were having fun.

Now today you will fire up iTunes (or if you have one an ipod) and ask yourself “What songs have made the list today?” You may also find yourself going, “I can go for one more song.”

You can do it.

Here is where I am starting From:

Weight: 211 lbs
Body Fat 25.3%
Neck: 16.5″
Biceps 12″
Forearm 10″
Wrist 6.75″
Chest 40.5
Waist 42″
Hips 41″
Thigh: 24″
Calf: 14″

I got these measurements using the Myotape that helps you measure your body. You can find it at shop.logicalloss.com

Get serious about your weight loss and become a premium member today and get all the back archives commercial free, along with great bonus content at www.logicalloss.com/premium today.

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I don’t have time to exercise! Yeah, me too. But YOU need to come first. It’s funny how we find time take the kids to soccer, buy that gift, talk to people on the phone because they are important. We always find time for things that are important.

YOU ARE IMPORTANT. It’s time for YOU.

The television is the worlds biggest time waster.

Write down what you are doing. You will be amazed at the ways you waste your time. You DO have time to exercise. You just need to GET UP, and DO IT. You will live. Just DO IT.

The computer is another big time waster. Check the email and get off.

Is there something you need to be reading? Do it while you ride that stationary bike.

If you HAVE To watch TV, then NEVER watch TV live again. Record it, and fast forward through the commercials, the credits, etc. That will get you some more time. Better yet, if you are going to watch TV, then exercise in front of it.

Measure your body so that if you don’t lose pounds on the scale, you may be losing inches of your chest, waist, etc. There is a great tool at shop.logicalloss.com to help you measure yourself.

ACTIVITY: Track what you do for a day or two. You will be amazed at the time you waste during the day. Time sheet available to premium members

Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated.
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