Today we talk about starting over. Its not a bad thing because we are doing something. We have not quit. I am trying to get some momentum going.

So here is where I am.

Weight: 205 lbs

Waist: 42.25″

Hips: 40.5″

Neck: 15.75

Sometimes we want to get the weight off NOW. Realize it took years to put this on, so if it takes MONTHS (and in some cases years) to get it off – thats the way it has to be. The good news is you are going to get it off. I went into some old diaries I had. Here are some entries:

1995 196 lbs.

1996 188 lbs. (I had ordered an exercise bike)

1997 192 lbs (apparently the bike was collecting dust).

1998 195 lbs. (notice only three lbs, but if you do that every year…)

1999  I don’t know what my weight was, but I had ordered another piece of exercise equipment.

Start making changes in your life. I want to get to 180 by 6/19/08 I will be doing this by performing the following:

240 Minutes of Exercise a week

I’m not going to eat bread at restaurants.

I’m will drink water at restaurants.

I will incorporate more fruits and vegetables into my diet.

I will get at least 7 hours of sleep a day.

I commit to putting EVERYTHING I eat into my spark page.

I also talk about another podcast I heard where someone who went through bypass surgery, and the pain involved, and how they feel they might’ve solved the food problem without it. It was VERY interesting. For me, bypass surgery will never be the solution.

The above text is from 2008. It’s 2010 and I’m 202.5 and I obviously didn’t make it to my goal in 2008, but I’m back on the saddle and on track to lose weight and get back to 180. I know I can do it.

Email Bag

From Amy.

Q: Dave on your website I can’t find where to become a premium member to get back episodes and sign up for your newsletter.

A: It doesn’t exist anymore. I’m giving everything for free. There are still a few episodes on the blog that promote it, but I’m in the process of removing those.

Q: Do you have any plans to do another Biggest Loser 12 week challenge?

A: Yes. Do I know when? No. I’m listening to the audio from the last time we did it.

Q: Do you still recommend the Timex T5H911 HR monitor? I’m looking for one now. Also, is there such a thing out there that does both HR and step counts in one unit? I’m going to attempt the 10,000 step idea you speak of often. Right now, I have the Omron Pocket Pedometer model HJ-112

A: I liked the Timex Heart Rate Monitors as you could change the batteries on them without sending them back to the manufacturer. I know they make Heart Rate Monitors with pedometers built in, I need to do some research and get back to you on this. If anyone knows of one, please leave a comment or call and leave a message.

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WIN A FREE HYDRACOACH

I recently purchased a hydracoach intelligent water bottle. I enter in my weight, and it tells me how much I need to drink. Then as the day goes on in calculates how much more I need to drink, and how many ounces I’m averaging an hour. It’s a great motivator.

I have an extra one, and I’m giving it away. Here is how you enter to win.

1. If you have a blog/website, write a quick blurb about the Logical Weight Loss podcast (and be sure to put a link back to the site). Then send me an email (dave “at” logicalloss.com – typed out to avoid spam) with a link to your post.

2. Tweet about the podcast using the hash tag #logicalloss and I will be able to search and see who has tweeted.

On May 15th, I put all the tweets and website posts into a hat and draw a winner.

We all hear “Drink more water.” When I went to find out “WHY” there was a ton of great advice. Here is some of it.

Studies have shown that a low consumption of water allows more fat to be deposited instead of being metabolized into energy. Water helps our kidneys to flush out toxins. The kidneys cannot perform their function properly without water, and this forces the liver to assist with water filtration. The result is interference in the liver’s primary function, which is to burn fat. So drink a sufficient amount of water!

Additional considerations for drinking an adequate amount of water include the following:
• Water assists in absorption, digestion and metabolism of food because our bodies’ proteins and enzymes work more efficiently in diluted solutions
• Drinking lots of water results in more muscle mass because our muscles are composed primarily of water
• Water gives you the energy and hydration needed for exercise
• When adequate amounts of water are not consumed, our bodies hold on to excess water for survival, causing bloating.

Every weight-loss program advocates drinking more water than most of us drink on a regular basis. Why? Many times we are not hungry, but thirsty. Our brain interprets thirst as hunger, and we start grazing for something to satisfy the body’s need. The Mayo Clinic website on the subject of how much water to drink says that we need to replace the fluids our body loses each day. The average output of urine is about 6.3 cups per day for an adult. In addition, other bodily processes such as breathing and sweating account for additional fluid loss. Fluid loss must be replaced on a daily basis. Eight 8-ounce glasses of water a day will cover your body’s need for fluid unless you are perspiring heavily due to exercise or hot weather.
There are some schools of thought that say you need to take your weight and divide it in half. That’s the amount of water (in ounces) that you should be drinking each day. Perhaps you are among those who say they don’t like to drink water. That’s because you have never tried it. Once you start drinking enough water, your body will crave it and will respond positively to being well hydrated.

There is a debate about whether other fluids such as soft drinks, fruit juice and iced teas should be counted as water intake. While they are liquid, anything with caffeine in it acts as a diuretic and further strips water from your system. Fruit juices and tea with sugar-natural or added sugar-are processed by the body as food. The best solution is to drink plain water and drink enough so that you rarely feel thirsty and your urine is only slightly yellow.

The body is 61.8 percent water. The brain is 70 percent water. We have to have water to survive.

Did you know that if you have a mere two-percent drop in the body’s water supply, it can trigger fuzzy short-term memory, trouble with basic math and difficulty focusing on smaller print such as that on a computer screen? Mild dehydration is one of the most common causes of fatigue.

In the body, water works to transport nutrients and oxygen all through the body. It functions as a lubricant and a coolant. It is used for respiration, regulating the body’s temperature, increasing metabolism and is necessary for the removal of body wastes.

In addition, water maintains muscle tone, gives us clear and healthy skin and, of course, assists in weight loss. It helps prevent lower back pain, chronic fatigue, headaches and migraines, asthma, allergies, arthritis, rheumatoid arthritis, hypertension, cholesterol, muscle pain, neck pain, joint pain, constipation, ulcers, stomach pain, confusion and disorientation, and there is even some research that ties lack of water intake to Alzheimers’ Disease. More research with regard to the Alzheimers’ connection is needed, but it is something to watch.

Water is a great aid in losing weight because it is calorie-free, has no fat or cholesterol and is low in sodium. Water acts as an appetite suppressant, decreases fat deposits, increases muscle mass, keeps the kidneys functioning properly and minimizes water retention.

Healthy kidneys can filter more than 500 ounces of water a day, but the highest recommended daily allowance in moderate climates is 129 ounces a day. Remember that only about 20 percent of your recommended daily allowance of water comes from other beverages and foods.

Drinking a pint of water will increase metabolism for about a half-hour, causing the body to burn about 25 calories. Researchers believe that the increase in metabolism comes from warming the water in the stomach. That means that if you drink a pint of water before a meal, you will rev up your metabolism as well as make your stomach feel full. It will help you eat less and burn more when you do eat your meal.

A Few Facts About Hydration
Dehydration is easier to prevent than to treat.
Water and the Body: A Job Description
• Transports nutrients and oxygen to cells
• Ensures adequate blood volume
• Protects against heat exhaustion
• Acts as insulation in the cold
• Regulates body temperature
• Cushions joints
• Suppresses appetite
• Assists the body in metabolizing stored fat
• Relieves fluid retention problems
• Reduces sodium buildup in the body
• Helps to maintain proper muscle tone
• Rids the body of waste and toxins
• Relieves constipation
• Helps convert food into energy
• Maintains strength and endurance
• Protects organs

The National Research Council (NRC) uses a sliding scale of 1 milliliter of water for every calorie burned. The NRC says the average man — who burns about 2,900 calories daily — needs 2,900 milliliters, or about 12 cups, of water each day. The average woman — who burns 2,200 calories daily — needs about 2,200 milliliters, or about 9 cups, of water each day. For your own calculations: One measuring cup (8 ounces) of water equals 236 milliliters of water.
Mayo Clinic, Consumer Health Tips and Products, June 25,2002.

The American College of Sports Medicine (ACSM) recommends drinking about 17 ounces of liquid 2 hours before exercise and drinking early and at regular intervals during exercise (5-8 oz every 15-20 minutes).
“Exercise and Fluid Replacement,” ACSM, Vol.28, No.1, 1-1996.

Increasing dehydration, due to inadequate fluid consumption, directly impairs stroke volume, cardiac output, and skin blood flow, which results in larger increases in body core temperature, heart rate, and ratings of the difficulty of exercise.
Med Sci Sports Exerc 1992 Sep;24 (9 Suppl):S324-30.

The average American is chronically dehydrated and consumes only 4.6 servings of water per day.
Survey of 3003 Americans, Nutrition Information Center, New York Hospital-Cornell Medical Center (April 14, 1998).

Recent studies have demonstrated that drinking water is, indeed, associated with a substantial physiological response. Drinking 500 ml of water increased metabolic rate by 30%. The increase occurred within 10 min and reached a maximum after 30–40 min. The total thermogenic response was about 100 kJ (which equals about 96 kcal per day or a loss of 5.5 lbs per year).
Journal of Clinical Endocrinology & Metabolism 88(12):6015–6019, 03′

Dehydration is one of the ten most common causes for hospitalization among Medicare patients. In 1991, 6.7% (731,695) of Medicare hospitalizations had dehydration listed as a principal diagnosis, costing Medicare more than $446 million in hospital payments. Most importantly, the study revealed that about half of the people over age 65 who were hospitalized with illnesses accompanied by dehydration die within one year of admission.
Am J Public Health 1994 Aug;84(8)1265-9.

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You are not going to be perfect in your journey to weight loss and fitness. I did some stupid things this week. I was gone for a week as I traveled to Oklahoma City, OK for business. I started off good. I went to the grocery store and purchases yogurt, oatmeal, bananas, etc for snacks and breakfast. How do you recover when you’ve had a bad day, or week?

Tuesday I thought I would go all “Biggest Loser” on myself and exercise the entire night. I started by dealing my self 20 fitdeck cards. Unfortunately this ended up working my entire body. I also decided to use the “intermediate” recommendations. I wanted to use this week from home to exercise as much as humanly possible. Well I got through about 10 of my cards, my legs were burning, and if I got another card that wanted me to do some form of a push up, I was going to puke. I hate to quit, but I had to admit I was pushing myself too hard. I went downstairs and did some walked on the treadmill for the entire 2 hours the biggest loser was on (sprinting during commercials). I burned a ton of calories and felt good about myself. Previously I had gone to an outback steakhouse, skipped the bread, asked for “chicken on the Barbie” (minus the seasonings), and went to bed.

Wednesday I woke up too sore to move. My legs were shot. My butt was shot (as these are your biggest muscles, you want them to work). When I got back to the hotel, I got on the treadmill, but pretty much had to “mail in” my workouts for the rest of the week. I knew I was in trouble as the bodybugg I am testing out kept showing me barely having a calorie deficit.

I also was in a different time zone, and to make it short. My body never adjusted, and I kept waking up an hour early ever day.

When I finally got home and got to get on the scale, I had gained some weight. Was I bummed? Absolutely. I had wanted to come back at least a pound if not two down. Instead of giving up, and being discouraged I looked at what I could learn. Here is what it boils down to:

1. Slow and steady wins the race. While its great that I wanted to exercise forever, in reality your body is not ready to do this. You have to work up to different levels. In the same way that I take the stairs in buildings, I need to do this with exercise. Jumping from one level to another will only push you too hard, and leave you more than “just a little sore” it will leave you so you can’t exercise without pain.

2. Sleep is important. If my body was getting up earlier naturally I should’ve gone to bed earlier (instead of watching movies, etc).

3. While I took some steps to eat healthy, I could’ve gone to the Internet and found out exactly what I was putting into my body (and maybe found better choices). I also should’ve asked the cook not to cook my veggies in butter.

Recovery is the Key

Instead of wanting to quit (as I prepare to lose weight I have already lost once before), I got with my wife and we scheduled out exercise time for the week. I am “getting back on the horse” that had me losing weight. I have learned some things to try in the vent I find myself in the position again.

Find something Positive

While I couldn’t exercise (as my legs were in massive pain), I knew I would have to control my appetite. So while I could focus on the negative of gaining weight this week, I did learn how to identify the way my body acts.

One night I had finished reading “finally thin” by Kim Bensen. I had mailed in my workout on the treadmill, and I thought about eating some more cereal, fruit etc that was in my hotel. I took inventory and noticed a couple of things:

1. As I flipped through channel after channel on the television, I thought about eating. Then I thought. I am not hungry (I wasn’t). I was bored. I started editing my podcast on my laptop.

2. When I tried to contact my wife (and got her voicemail) I thought I wanted to eat. I wasn’t hungry. I was lonely. I called my brother instead.

So while the trip did not go as planned (except for the business part) I was able to find some things to be positive about, and learn from the things I did wrong so I can avoid doing them in the future.

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Join the forum discussion on this post - (1) Posts

Sir Issac Newton had what is known as the Law of Motion

An object that is at rest will stay at rest until an unbalanced force acts upon it.

Living in Ohio, I’ve pushed many a car out of a snow drift. You get a few people and you try to push. It’s heavy and you give it all you got. Finally, the car starts to move and rolls. It gets easier. Eventually the car is rolling on it’s own and is on it’s way.

So if you are sitting on the couch, you are going (or have been) sitting there until some force (motivation) acts upon you sitting there (and gets you to stand up). However, if you do not get motivated to move – you won’t. This is why the first thing you have to change is the way you think. You have to believe. As long as you believe, you will try. If you don’t believe, you will lose the willingness to try. You will not gain any ground on the way to your fitness goals.

An object that is in motion will not change its velocity until an unbalanced force acts upon it.

I look at this and say, “Once you get started, you build momentum, and it starts to roll on it’s own.” When you make lifestyle changes, you are slowly transformed into a new you. If you identify your hurdles, and come up with alternatives you can carve your path to fitness. Once you lose that first ounce, you are on your way. Ounces lead to pounds, and once you are going in the right direction you never want to go back.

The first step is the hardest part. I’ve heard the phrase “Eighty percent of success is showing up.” I have had times when I just did not want to exercise – at all. I moaned and groaned but I still made it on to the treadmill. It was 5:30 am. I hit the start button. Within two minutes, I felt better. I was proud of myself. When I got off the treadmill later, I was ready to take on the day. I felt confidence that I could tackle anything. I was on the road to being physically fit.

With this in mind changing your lifestyle is not going to be easy. Take it with little steps at a time. If you jump in the deep end, you will get overwhelmed and stop. Go for the easy things. When you accomplish the easy things it will give you confidence to take on some of the harder challenges. Never, ever, quit.

It all comes back to the way you think. An object in motion will continue in motion until a force acts upon it. Well if your life throws you a curve ball, you may feel the force, but if you keep pushing – and never quit – you WILL over power that negative force and you will keep moving in the direction toward a new, healthier, confident, you.

Other Items Mentioned on This Podcast

Fit or Fat by Covert Bailey (great “logical” diet book).

Cut the Fat Podcast

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I’ve heard people talk about how exercising in the morning, but I never thought that would be me. None the less I’ve done it twice now, and I’m telling you that within minutes of stepping on the treadmill, I felt better about myself.

So in today’s podcast you are right there with me at 5:30 AM as I am out of town and going to take advantage of their workout facility. I then have you follow me as I provide some motivational tips from the spark book.

In this case, I ended up shorting myself on sleep which in the long run is not good. Why?

You are cranky when you’re tired and may start arguments with people which adds more stress to your life, which inhibits weight loss.

Your body releases hormones that make it harder to lose weight.

Your motivation, and potentially your will power may be less.

Your body needs the rest to rebuild the muscles you’ve worked.

So I knew that going into the day and finished OK (but would not make losing sleep a habit).

Try It

As I said, I would NEVER think I was an exercise in the morning person, but I’m going to try to work this into my work week and see how it fits into “real” life (as the weekend is like another world).

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As this podcast deals with exercise, let me remind you to contact your doctor before starting an exercise program. This information is for entertainment purposes only as I am “just a dude” in the basement trying to lose weight like you.

I recently decided that as much as I HATE weight lifting, it is a necessary evil. However, once again knowledge comes into play here.

1. It’s very hard (if not impossible) to gain muscle and lose weight. This means I’m going to need to be patient.

2. In the long run, I will have a better “butter burning machine” and be able to eat MORE and have it no effect my weight (muscle burns more calories than fat).

3. You do not burn as many calories weight lifting (as in doing the exercise) as you do on a treadmill, but from different reports I’ve read you burn more calories resting when you have more muscle. So you may burn more calories after your exercise when you weight lift.

I wasn’t sure how much weight to lift, and how many reps to do. I found this on dummmies.com (they have all sorts of fitness books).

“You can’t design a strength-training (or weight-training) program without knowing two terms: rep and set. Rep (repetition) is one complete motion of an exercise. A set is a group of consecutive repetitions. For example, you can say, “I did two sets of ten reps on the chest press.” This means that you did ten consecutive chest presses, rested, and then did another ten chest presses.

How many reps should I do?
The number of reps you should do depends on where you are in your training (new, experienced, coming back from a long layoff) and your goals. To become as strong and as big as your body type will allow, do fewer than 8 or 10 reps per set. To tone your muscles and develop the type of strength you need for everyday life — moving furniture or shoveling snow — aim for 10 to 12 repetitions. Doing dozens of reps with ultralight weights (weights you can barely even feel) doesn’t bring good results of any kind, because you’re not stressing your muscles enough.

No matter how many repetitions you do, always use a heavy enough weight so that the last rep is a struggle, but not such a struggle that you compromise good form. After about a month of strength training, you may want to go to muscular failure (that is, your last repetition is so difficult that you can’t squeeze out one more).

If you have a few different goals in mind, you can mix and match the number of reps you do per workout. If you want to get bigger and stronger and also improve the endurance of those muscles, you can do a heavy workout one day and a lighter workout the next time out. Keep track of how you feel; your body may respond better to one type of training than another.

Be sure to adjust the amount of weight you use for each exercise. In general, use more weight to work larger muscles like your thighs, chest, and upper back, and use less weight to exercise your shoulders, arms, and abdominals. But even when doing different exercises for the same muscle group, you’re likely to need a variety of weights. For example, you typically can handle more weight on the flat chest-press machine than you can on the incline chest-press machine.

Write down how much weight you lift for each exercise so that next time around, you don’t have to waste time experimenting all over again. But don’t lock yourself into lifting a certain amount of weight every time. Everyone feels stronger on some days than on others.

(This is one of the reasons I loved using the vidaone software – Dave).

How many sets should I do for each muscle group?
There’s no simple answer. Several studies show that doing one set per muscle builds just as much strength as doing three sets per muscle, at least for the first three or four months of training. If you’re a novice or if you’re starting again after a layoff, begin with one set of 10 to 12 repetitions, and make sure your last rep feels challenging. You should feel like you have control of the weight but if you did one more rep, you may not be able to make it all the way.

Most people can increase their initial weights after two to four weeks of training; at that point, consider adding a second or even third set for each muscle group. However, if your goal is simply to build enough strength for good health, one challenging set may be sufficient.

How Much Weight to Lift
If you are using weight training to increase your strength, you need to lift an amount of weight that stresses your muscles. This should be enough weight so that you feel challenged as you’re lifting, and so that the last rep (repetition) is difficult to complete — difficult, but still possible and still using good form.

After about age 30, you lose bone mass for the rest of your life. But don’t let that frighten you, because there is a solution. To maintain bone density (that is, to build enough bone density to offset the loss of bone density that occurs as you age), you need to perform weight-bearing exercise.”

How Long To Weight In Between Sets?
According to about.com “Higher intensity (i.e., when lifting heavy) exercise requires a longer rest. When lifting to fatigue, it takes an average of 2 to 5 minutes for your muscles to rest for the next set. When using lighter weight and more repetitions, it takes between 30 seconds and 1 minute for your muscles to rest.”

Some of this information is paraphrased from the fitness for dummies book.

Listener Feedback

Mio Strapless Heart Rate Monitor

Dmed on the forums said this about “Whats working for them.” What’s working is using a Mio strapless heart rate monitor.
This is just a watch. No chest strap. YEAH!  It gives you your heart rate when you hold with your thumb and index finger.  It takes just a few seconds and when it displays it automatically shows your percentage of maximum heart rate.  It has several timers on it.  Even though I work out on an elliptical, I started using the double timer on the watch to do my workout.  That way I don’t have to break my intervals into full minutes.  Therefore, I can slowly increase the running part of my interval  without jumping a full minute.  It, also, counts calories burned while I use the timers.  This has really allowed me to gradually improve my workout.  For some reason I have improved my workout alot since I started using the mio watch.  It also has a recovery check on it, which I was using a lot when I first got the mio.

For more information check out mio heart rate monitors at amazon.com

Exercising off Your Food For the Day

David_Sydney from the forums said,
“I know I can’t control my eating, but I can count my calories.Confused

I exercise down to my weight loss calorie intake each night. Depending on my motivation I burn anywhere between 1,000-3,000 calories a session.

When I am disciplined I have been losing around 1.5kg a week. A few years ago I tried not eating/meal replacement and I found that although when I stuck to the plan I lost weight, most of the time I spent trying to get onto the ‘fast’ side I failed, felt guilty, overate and was not motivated/did not have the energy to exercise and put on weight in off weeks.

It’s great – I don’t feel guilty when I eat, I can see the purpose of the exercise, and the pain of the exercise makes me think twice before I overeat.Cool”

My reply is, “What happens if something happens and you don’t make it to the gym?” Also different experts have advised not exercising over 90 minutes (Which I’m assuming you do to burn off 1-3,000 calories). Be careful with this plan, you could find some pitfalls.

As always consult your doctor before beginning an exercise program.

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Many of you know that I am a technical trainer. I’ve been teaching people about technology for over 20 years. From time to time you have to make classes and courses from scratch. There is a process used to develop and implement a new class it’s called the ADDIE approach and while it works for building a new course, it can also be used in designing a new healthier lifestyle.

Analysis Phase
In the analysis phase, the instructional problem is clarified, the instructional goals and objectives are established and the learning environment and learner’s existing knowledge and skills are identified. Below are some of the questions that are addressed during the analysis phase:

• Who are the learners and what are their characteristics? (what are our eating habits)
• What is the new behavioral outcome? (what do we want to weigh eventually)
• What types of learning constraints exist? (what are our obstacles)
• What are the delivery options? (what options do we have in terms of packing lunches, exercising).
• What is the timeline for project completion? (when do we want to hit our target goal)

If we put this into a healthy lifestyle area we can say this is where we can weigh ourselves, measure ourselves, write down what we eat and see just how many calories we are eating. Write down any exercise we do and see how many calories we burn.

Design Phase
The design phase deals with learning objectives, assessment instruments, exercises, content, subject matter analysis, lesson planning and media selection. The design phase should be systematic and specific. Systematic means a logical, orderly method of identifying, developing and evaluating a set of planned strategies targeted for attaining the project’s goals. Specific means each element of the instructional design plan needs to be executed with attention to details.

These are steps involved in design phase:
1. Document the project’s instructional, visual and technical design strategy
2. Apply instructional strategies according to the intended behavioral outcomes by domain (cognitive, affective, and psychomotor).

In a healthy world, we are answering the question “How” are we going to get healthy? What is our strategy. We need to be specific such as “Exercise for 45 minutes 4 times a day.” If we wanted to get more specific we could say “burn 1200 calories through exercise.” We can say “We will pack our lunch and place it in a lunch box that will keep it cool so I do not need to rely on a refrigerator.” I will cook food on Sunday, and freeze it in small packages for the rest of the week.

Development Phase
The development phase is where instructional designers and developers create and assemble the content assets that were blueprinted in the design phase. In this phase, storyboards and graphics are designed. If elearning is involved, programmers develop and/or integrate technologies. Testers perform debugging procedures. The project is reviewed and revised according to the feedback received.

This is where put the pieces into place. Do you need a heart rate monitor? Are you going to use Workout DVDs because a gym membership is not in the budget? We are assembling out assets. Do we have a friend who can be our “workout buddy”? Do we have some music picked out that we can exercise to?

Implementation Phase
During the implementation phase, a procedure for training the facilitators and the learners is developed. The facilitators’ training should cover the course curriculum, learning outcomes, method of delivery, and testing procedures. Preparation of the learners includes training them on new tools (software or hardware) and student registration.

This is where we put our “healthy plan” it into place. All the planning and thinking ahead have lead to the steps you are now taking. If you follow the “Lesson Plan” you designed, you should achieve your “objective” and become healthier.

Evaluation Phase
The evaluation phase consists typically of surveys (as you exit the class) or test which show you know the knowledge. Realize if the majority of a class fails on a certain subject it may not be the students, it may be the class design. As a trainer there are times when I make notes in class, “Students don’t have same version of software as instructor,” and I know later go back and fix this. For you it might be “Take the Don Henley out of the workout music playlist.” An objective is a skill we want students to showcase outside of the classroom. This means we know they understand. If not, we go back and tweak. So you might find out that working out first thing in the morning is too much of a burden with you and the kids. This either means you get up earlier, or move exercise to another time. You evaluate, and tweak.
Tweaking is looking at your objectives (losing weight, etc something that can be measured, viewed) and identifying what didn’t work, and coming up with a new design that needs developed and implemented.
Then once it’s implemented you know what you do? That’s right evaluate? Is it working? Good keep doing it. If it’s not, tweak and repeat.

Analyze
Design
Develop
Implement
Evaluate

Try it. I bet you get an “A.”

Workout Music Track
It is hard to stay in your chair when you listen to the class “It takes two” from Rob Base

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Last weekend was the Super Bowl here in the states. The New Orleans Saints took on the Indianapolis colts. While I realize that people “across the pond” may not follow American Football, there are some things we can learn and take inspiration from.

New Orleans was not favored to win. When asked about their victory, quarterback and Super Bowl MVP Drew Breeze stated, “We believed in ourselves.” We can learn that even when we are “under dogs” against food, maybe it has beaten us in the past, the first step of victory is believing in ourselves.

New Orleans was down by 10 points at one point early in the game. However, another key to their victory is when they were faced with a challenge they did not panic, and more importantly they did not give up. They kept with their game plan.

They acted differently. The turning point of the game is when they executed an onside kick to start off the second half. This had never been done this early in a super bowl. When we decide to start exercising, our body may go “Hey wait! What is this? This hasn’t happened in a long time.” If we execute it successfully, it will deliver results. Yes exercising will be different than our current lifestyle.

Tracy Porter intercepted a pass in the fourth quarter that sealed their victory. When asked about it on the Jim Rome show he stated that he had studied their offense and had a good idea how the team was going to react. He said he knew that if one of the other players did this, that he would jump up and intercept the ball. Tracy has knowledge of his opponent. He didn’t just have knowledge, he put his knowledge into action and that is what clinched their victory.

So you may feel like an under dog in your battle of weight loss. You may have bad days – don’t panic. Learn from your mistakes and try to avoid repeating them in the future. You need to act differently. You can’t keep doing what you’ve been doing that got you out of shape. Lastly, you need to know your opponent. Fill your head with knowledge and then act on that knowledge to clinch you success in your battle of weight loss.

MUSIC

“You Gotta Believe” by Natalie Brown from the Podsafe Music Network.

Buy the single in iTunes
or sample more of her music in iTunes

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I found a great article at sparkpeople.com from 1bigdream who wrote a blog on what she learned after trying to lose weight (and succeeding) in year.

Help Dave get a kindle for his 45th birthday by going to www.logicalloss.com/birthday

1. This is not an all-or-nothing game. Relax. If there is pizza, and you want the pizza, eat the pizza. Savor the pizza. Don’t beat yourself up over the pizza—why turn something pleasurable into a big ol’ guilt trip? Nobody is affected by your eating that pizza other than you, so you can decide to eat it or not. Eating food shouldn’t be fraught with self-hatred, IT’S JUST FOOD. We need it to live, and it is enjoyable. If you go overboard, fine. Do you feel good afterward? If not, then remember it for next time and don’t do it again. If you do feel good, and you enjoyed it and had fun eating it with someone else, great. Awesome. That’s what life is all about. We can’t live our lives depriving ourselves of all pleasure. Now, you can’t binge, and you have to track it, and it wouldn’t hurt to do a little more cardio. And so, again, it’s not all-or-nothing. There is no more, “I screwed up and ate pizza, so f— the rest of the day/week!” No, you don’t do that anymore. A little exercise here, a salad for lunch there, stay well under the upper limit for calories for a few days—it will eventually even out. And if you don’t lose any pounds this week, you learned something about your metabolism, or your calorie needs, or your exercise level, or how your body responds to what you put in it, so take the lesson and roll on.

2. Figure out what works, what is fun, what you like, and what you don’t. Try new things. Like running, or Fiber One pancake mix, or raw apples, or going down to two cups of coffee per day, or getting at least 7 hours of sleep each night, or Wii Active, or lunchtime ab classes, or breakfast smoothies, or (mostly) quitting TV, or starting school. All of these things were new for me, and I liked them, so I stayed with them. Failed experiments include Fiber One cereal, and, um… I can’t think of any others. So pretty much everything new I’ve tried has worked out. New things on deck to try include running a race, biking, taking swimming lessons, growing a garden, getting CSA produce… The point is that life is about adventure. Try new stuff. This is not about a diet, this is about LIVING! If we never try anything new, we will never get new results.

3. Stop with the “poor, poor me” bullcr@p. I gained this weight because I felt bad about not getting pregnant. In the past, I gained weight because I was in a bad relationship, and because I had a stressful job, and because for various other reasons I was depressed and feeling out of control. But now I know, and will forever understand, that eating = control for me. So, I recognize that pattern, and it’s not a lesson I can forget. And the great thing is that when I am feeling out of control, I have also figured out that…

4. …the solution to taking back control in my life is to find those things I do have control over and do them. This means that when life is crazy, it seems a lot more manageable when I am exercising, eating right and getting enough sleep. As a matter of fact, taking control of these things has a remarkable way of bringing other things into alignment.

5. I have to take care of myself before I can take care of anything else. I know, I’m a mom, and I’m supposed to be selfless. Bullsh!t. I will not martyr myself for my family. I can not be the best mother, wife, employee, friend, daughter, sister, PERSON if I am not taking care of myself. I am responsible for taking care of me, no one else can do it, and I deserve it. Others are depending on me, which is exactly why I must take care of myself.

6. When I am feeling down and getting into self-destructive behavior like drinking too much, binging, or secluding myself, I force myself to start doing the OPPOSITE of what I feel like doing. Sometimes, what I want and what I need are two separate things. When I feel myself starting to head in a “down” direction, I force myself to stop and analyze my thoughts. If I’m thinking, “I don’t feel like talking to anyone today,” that is a big red flag that I MUST call someone. Making conscious choices about my thoughts and how I react to them has pulled me from the brink of full-blown depression several times, and this is an excellent coping strategy.

7. Since becoming a parent, the #1 most motivating tool is my daughter. Period. I MUST set a good example for her. Before, if I screwed up, it only affected me, so whatever. Now, I have responsibility for a whole other person, and I will not let her down. If I want her to eat healthy food, I must eat healthy food. If I want her to be active, I must be active. If I don’t want her sitting in front of the TV all day, I can not sit in front of the TV all day. She is my conscience. And, at the same time, she is my playmate. My daughter thinks everything is fun. Playing is her job. She is teaching me to have fun and play right along with her!

8. Our bodies are not built to be sedentary. The body is built for running, jumping, climbing, lifting, bending, stretching, etc., etc., etc. It is not natural to sit at a computer all day and then sit in front of the TV all night. I’ve gotten to the point where I barely stop or sit down on the weekends, and, on Monday mornings, I am literally feeling like I am going to jump out of my skin having to sit in a chair all day. I love being active, and I hate sitting still. I didn’t used to feel that way, but I have figured out that this body was made for moving!

9. This one is thanks to PINKCOCONUT (http://www.sparkpeople.com/my
page_public_journal_indivi
dual.asp?blog_id=2368315): motivation is NOT the same thing as consistency. Motivation is that exuberant feeling of excitement to accomplish something, but most days, motivation ain’t there for me. Most days, I have to rely on consistency. I run every other day, because that is my training plan, and I need to do it consistently. I eat fruit and vegetables because that is what is healthy, and I do it consistently. I go to ab classes on my lunch break because it is just part of my routine. I don’t DECIDE every day what I am and am not going to do for my diet, I just do it, and I do it consistently. And sometimes, I really, really, really don’t feel like it. But I do it anyway. This has become a lesson I have applied to other areas of my life as well, especially housework, and it has really helped me to think differently about procrastination, in general. I have finally, finally figured out that the things I don’t do today will just make the list of things I have to do tomorrow longer and harder.

10. And #10… Well, I have 9 other lessons, so I feel like I should have a 10. I guess I will add something that really isn’t so much about weight loss as it is about life, and that is to REACT with LOVE. This is something I am working on, and it isn’t one I have mastered yet. I tend to REACT with FRUSTRATION, or REACT with IMPATIENCE, or REACT with I-CAN’T-EVEN-THINK-ABOUT-THAT -RIGHT-NOW-BECAUSE-I-AM-THINKI
NG -ABOUT-A-MILLION-OTHER-THINGS. But another lesson my daughter has taught me is that I just automatically react to her with love, even when she is crying, or throwing a fit, or not doing what I want her to do. It is just natural that I react to her with love. It got me thinking that I should really react to everyone that way, especially my husband, who sometimes bears the brunt of my frustration, and also including myself, whom I sometimes beat up for no good reason. Reacting to difficult people, situations, and feelings helps me to think more positively, makes me a better listener, and helps my relationships. I can choose not to react with frustration and negativity, and instead react with love and positivity. I can’t help my feelings, but I can help my reactions, and sometimes that makes a lot of difference.

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Times are very tough.  So many people want to give in because they can’t afford a gym membership. You don’t need a gym membership. You can get videos from the library for free (which stops things from getting boring), and there are tons of videos online. For example here is a video featuring Jillian Michaels walking Meghan Murphy from Self magazine through a workout.

There are plenty of excuses (not reasons) out there. Don’t let “I can’t afford it” be one of them. A gym membership might be $35 a month. I purchased the Biggest Loser Boot Camp DVD for $8 bucks BRAND NEW. This thing KICKS MY BUTT. If you got to McDonald’s twice you going to put out more than $8 EASY. So do the right thing, admit that you CAN afford to invest in yourself. After all if you don’t pay for it now, you will definitely pay for it later in medical bills.

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We understand that tracking our calories going in and out as well as other statistics like blood pressure, body fat, and other stats can be hard to incorporate into our daily lives. When I went looking, I was surprised at how many wireless, or Internet connected devices there are.

For example right now I’m experimenting with fatsecret.com (a free site that allows you to put in what you want, and your exercise, in addition to other items). How did I stumble across it? There was a free application for my droid phone. The really cool (if you’re a geek) thing is I can use the camera in my phone to scan the ISBN code on the package and (in most cases) it recognizes the item, and I simply enter what meal I ate this product.  It then synchronizes with the website. This way if I’m at work, I can go to their website (fatsecret.com) and put in the food I ate while working (I plan on doing a video on this in the future). The one thing I really like about fatsecret.com is there are almost zero advertisements on the site.  There are tons of ways to track your food intake .

Fitbit Tracker (uploads your activity to a FREE website, website also has a way to input what you eat).
GoWear Fit Tracker
SenseWear Tracker
Bodybugg Trainer
LifeSource XL-20 Wireless Activity Monitor (works with Actihealth website)
ActiTrainer (pedometer, heart rate monitor, uploads to their subscription based website)
The EZ Weight Plate
Withings WiFi Scale (works with Dailyburn.com)
BodyTrace WiFi Scale (works with Daily Burn)
Lifesource Wireless Scale (works with Actihealth website)
Fatsecret.com (another FREE way to track diet and exercise and it works on blackberry and droid phones).
Dailyburn.com (another FREE way to track diet and exercise and it works on iphone).

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The good news is I found a job. The bad news is I am exercising less, I can’t walk on my lunch (bad neighborhood), I’m being taunted by the vending machine, and consequently I’ve gained a few lbs in the few weeks I’ve worked there.

My basement is too short to put my exercise equipment. I tested this by bringing in my shortest piece of equipment (My Tony Little gazzelle). When I ride it my heads just grazes the ceiling. It’s not ideal – but it will work. The bottom line is I had to find something to exercise. I have less time to exercise, so where I use to walk for an hour I will now “gazzelle” for 30 minutes a day.  If the gazzelle didn’t fit, I was going to start exercising with videos, or I found an old Torso Track. The bottom line is while I may not be able ot use my cool elyptical, I CAN use exercise equipment (or my body). You may not get to do what you want, but you CAN do something

And sometimes you have to do whatever it takes to get the job done.

EA Sports Reviewed

When this game fist came out I found what appeared to be an honest review at Amazon.com I talked about this back in July. To their credit EA Sports provided me a review copy and I was thrilled to check it out.

THE GOOD

I could feel the difference in my arms using the band (even though it took some time to get the tension right).
I always broke a serious sweat, and the 30 day challenge motivated me to keep going.
The exercises were fun (I loved the boxing and tennis).
As you strap on a controller to your leg and in your hand, it really pays attention to make sure you have the correct form.

THE BAD
I would guess that 15% of the time it did not recognize my right lunge. This was really annoying as it killed the momentum you had.
It is designed to do workouts. To the best of my knowledge, I could easily go in and just box.

Summary
You definitely want to watch the videos to make sure you are using proper form. The exercises seem easy, but you will sweat. I found it odd that it monitored my steps, but when I ran it only would run at a certain top speed (it would lose accuracy if you ran really fast). The occasional slip in recognizing my right lunge (and I went back and watch the video to make sure I was doing it right) eventually lead me to not using the game anymore. It frustrated me to much and ruined my workout.

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Well I was bummed to see a couple of weeks ago that I was back up to 210 (as I was down to 205 at one point). However, this inspired me (ok, it pissed me off) to get back on the treadmill, and to start exercising on a more regular basis.

The good news I didn’t quit. I am still trying. I still believe I can do this, and I know what to do and what not to do. I am still trying new techniques.

Looking for Motivation

Its hard some times to find the “Why” when it comes to working out. SOme days we just don’t want to. Well when I visited Pigeon Forge TN I saw a mix of all Americans from across the nation. I came to a conculsion: we’re fat.

So I don’t want to be a “typical” American. I want to stand out.

I also am looking for a job. Who would you hire if you were the employer? The person who is more in shape, or the person who is more likely to rack up a big health bill?

For you this could be your kids, your spouse, your grand kids, or just the fact tha tyou are tired of being tired. Whatever it is, keep looking until you find someting that will make you get off the couch.

No More Diets

We all hate the word Diet as it has the wor DIE in it. Dave Ramsey is a financial advisor and he doesn’t use the word “Budget” he calls it a spending plan. Consequently, we no longer call our diet a diet, but we cal it an “Eating plan.” You can use something like Diet Power and plan out all your meals and see how much nutrition you are ingesting (and get a grade).

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I recently heard a quote. When I researched the quote via Google, it appears that the quote came from a guy named Merlin Mann. Here is the quote:

“You eventually learn that true priorities are like arms; if you think you have more than a couple, you’re either lying or crazy.”

I got married yesterday. My wedding, was a huge priority. My marriage continues to be a priority in my life. Obviously we all have priorities be it family, work, God, and all the other things that unexpectedly happen as we make our ways through life.

Previous to getting married I graduate from college (for the second time).  As I look at that statement from Mann, I can agree. As I tried to keep exercise and fitness as a priority as I worked on finals, and then wedding plans (which required working more hours to pay for the wedding) I have to admit that fitness was not a true priority. Sure I still walked around the block. But at the end of the day instead of having 10,000 steps on my pedometer I was showing 4,000 more often. My fitness was an after thought – not a priority.

While I could use my graduation and wedding as reasons, they were excuses. I still watched the occasional television show.  And I was starting to eat the “occasional” happy meal more frequently. I’ve said it before, but when you do the wrong they, you are practicing doing the wrong thing, and the more you do it, the better you get at doing the wrong thing.  I understand that being perfect is impossible, but you need to hold your ground and keep your standards high. Don’t give up, and don’t stop trying.

I am now in a new position. My graduation is behind me, as is my wedding. My honeymoon starts tomorrow, and we’ve picked a lovely out door type of location with hiking and biking in mind (among other things). They key point is now that I WILL have more free time in the future, what will I fill it with? I will fill it in with the aerobic exercises that I used to do first thing in the morning. I will replace working on customers website it with logging into sparkpeople.com and staying focused on fitness. I will take the money I was saving for the wedding, and put it back into my gym membership that I temporarily disrupted.

The big key is when you “lose” a priority, realize the opportunity you have in front of you. So many of us want to fill this time with “Doing nothing.” Yes relaxing is very important. We need to give our body time to rebuild itself. But sitting in front of the television watching bad entertainment is not helpful relaxation.

So when you find yourself with “free time” that you didn’t have before, embrace that time to make yourself the priority. You are worth it, and your body, and your family will thank you in the long run.

Shaping Positive Habits

I’ve said it in the past, but when you do the right or wrong thing you are practicing doing the right/wrong thing. While we can’t be perfect, we do need to pay attention when we do the wrong things and do all we can to avoid doing them again. I’m reading the book “Financial Peace Revisted” by Dave Ramsey (a great book for a down economy). In the book he talks about an article from an anonymous author:

I am your constant companion.

I am your greatest helper or heaviest burden.
I will push you onward or drag you down to failure.
I am completely at your command.

Half of the things you do you might as well turn over to me and I will do them – quickly and correctly.

I am easily managed – you must be firm with me.
Show me exactly how you want something done and after a few lessons, I will do it automatically.

I am the servant of great people,
and alas, of all failures as well.
Those who are great, I have made great.
Those who are failures, I have made failures.

I am not a machine though
I work with the precision of a machine
plus the intelligence of a person.

You may run me for profit or run me for ruin -
it makes no difference to me.

Take me, train me, be firm with me, and
I will place the world at your feet.

Be easy with me and I will destroy you.

Who am I?

I am Habit.

Start developing good habits today.

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There are times when we think we’re hungry, but we are rally not. These are the times we need to find healthy ways to distract ourselves. For me its playing the guitar. For you it may be ready a book, writing a journal entry, taking a walk. Next week if I’m in the frame of mind, I’m going to pull out a fitdek card and do it.  This will make me do something positive, and then I wont want to do anything to hurt the progress I’ve made.

How Much Weight Should I Lift

For weight loss, research has found that lifting between 60 and 80 percent of your 1-rep max (that is, the heaviest amount of weight you can lift for one repetition of an exercise) is the best way to stimulate muscle growth, which is what helps you lose fat.

If you’re a beginner, choose a weight you can only lift with good form for 12 to 16 reps (which constitutes 1 set). You don’t need to go into complete muscle failure, but make sure you’re challenging your body.

Begin with 1 set of each exercise, slowly working your way up to 2 to 3 sets (adding a set each week).  When you’ve added sets and have a solid foundation (after 6 to 8 weeks), add enough weight so that you can ONLY do 8 to 12 reps.

Continue to progress by adding a rep each week until you reach the max reps (no more than 16); then increase your weight again and drop your reps back down to 8 to 12.

This is from Jillian Michaels.

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Today I talk about a new product I purchased looking to build some strength.

I found out that buying dumbbells is about $1 a pound. I like my dumbbells, but I needed a 15 lb set which would’ve cost me $30. The Ultimate ProGym has a 5, 10, and 15 lb tube. So I can use these alone or combine them for 5,10, 15, 20, 30 lbs resistances.

I like this system as its GREAT for people who travel as everything fits into a little bag. You never have to worry about stubbing your toe on them in the night.

The down side is they don’t identify which tubes is what (red is 5, green is 10, and blue is 15), and if you are doing cardio they may not be as flexible to use as you do a lunge with weights (as you need to hold down the tube with your feet).

You do have a great attachment that allows you to strap the tubes to the doors that allows you to do rowing, bench press and more. Another attachment allows you to strap the tube to your ankle (great for working your leg).

I did a test with a 10 lb. dumbbell and the 10 lb. tube. The great thing is you control the resistance with the length of the tube.  Using this I can make the 10 lbs tube feel less than 10 lbs, just like 10 lbs, or if I shorten the tube heavier than 10 lbs.

Polar Heart Rate Monitor Overviews

I have a polar F6 heart rate monitor. I had an F11, but must’ve got a “bad one.” So I exchanged it for the F6. This is the third polar unit I’ve had. The bad news about Polar units is it costs at least $75 to have new batteries installed.

I have found that Omron makes makes the HR-100C unit which is around 32 bucks. While it doesn’t have all the bells and whistles of a polar unit, it does track your heart rate, and an alarm sounds if you go above or below it. The great thing is both the transmitter and the receiver have replaceable batteries. Consequently, you can have this unit forever.

The bonus of keep track of everything

I recently busted through a plateau, and lost weight three days straight and I knew that today I would show a gain. Why? Because looking at my history it’s what I always do. If I wasn’t tracking my weight, this might’ve been something that set me back. However, since I can see my history I know this is my body acting the way it always does.

Other Health Related Podcast

Jennifer listened to Fitness Rocks at www.fitnessrocks.org and www.fat2fitradio.com

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Web MD Introduces New Fitness Tools

http://www.webmd.com/diet/healthy-eating-fitness-services

These include a Diet Health Check, a food and fitness planer, a food-o-meter, and a fit-o-meter, a bmi plus calculator, a portion size plate, expert interviews, diet food and fitness videos, free food and fitness jourlnal and portion guides. It’s pretty impressive. Web MD Fitness Tools

Spark People Has A January Calendar

You can print out a calendar with all sort of tips and insights to help you reach those resolutions.  It may take a month to develop new habits and this calendar can help.

Free Exercise and Food Guides

Exercise guides can make your workouts more efficient as you don’t have to remember what you did last time.  You can use them to chart your progress (which builds confidence). Here are a few free examples.

Bodybuilding.com

FitWatch.com

WebMD

Sponsor: Today’s show is brought to you in part by Diet Watch. Get all sorts of tools, meal plans, tracking, advice, and more at dietwatch.logicalloss.com

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This show originates from www.logicalloss.com This is show 50

Never Say Diet Part I

I bought the book “Never Say Diet” from Chantel Hobbs. In it she talk about the top excuses for not losing weight. These include:

“I can’t afford a gym membership” – Good news Exercises is FREE.

“I don’t like to work out.” – Do you love heart doctors and medication?

“I just want to use diet pills.” – If there was a pill that worked, don’t you think we’d all know about it?

“I have too much weight to lose.” – Don’t think about what you have to lose.  You have too much to gain not to start today.

“Isn’t healthy food expensive?” – So are doctors visits.

One of the key points of this book is changing your brain.  I’ll talk more about that in the future.

Weight Loss Tips from Football

Last year the Miami Dolphins only won 1 game. This year they won 11 and are going to the playoffs. The difference? A new General Manager, and a new “mindset” or “Culture” as many of the players explained. In general, the team members believed in themselves again. They changed their brain first.  As the old saying goes, if you think you can or you think you can’t – you’re right.

New Diet Software – Diet Power

I just found out about Diet Power software. I just downloaded it, and will be checking it out over the next few weeks (there is a 14 day free trial). It seems very, very powerful, and yet simple.  You can get your free download at dietpower.logicalloss.com

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Building on Your Past

Is there that one day in your past that was so very heard? I do. I had to tell my Grandmother that she had outlived my Mother.  Because of that day, and experience, I know I can get through very tough situations that I never thought I could.

Think of yours. You may have thought you never could get through it, but you did. Well losing weight is hard, and you may feel you can’t do it, but you can. If you made it through your toughest situation, you can make it through the process of losing weight.

Celebrate and Remember Your Victories

This week I had numerous temptations in the form of Dairy Queen, McDonald’s, McDonald’s again, and other times “the little voice” wanted me to do something I knew was not going to be the right choice.

By doing the right thing you are practicing doing the right thing, and you will find it easier to do in the past.  I have this mental list in my head now so when I drive down the street I can tell myself “beat that, overcome that one, ” and more.

By being consistent, I am seeing results (I’m down to 209 lbs). I am walking 2 miles in the morning, and in the early evening I do the rest of my 10,00 steps. I’m eating better and exercising more, and it is starting to pay off. It’s taken a few weeks, but it is starting to pay off.

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Today I talk about the book Prevention’s 3-2-1 weight loss plan by Joy Bauer. It outlines a circuit training program that involves 3 minutes of cardio, 2 minutes of strength training, and 1 minute of working on your abs. While it is geared towards women, it had some interesting tips on stopping emotional eating and more.

We get an email from Linda Sim who has lost 25 lbs this year, as she talks about why she likes the show and shares with us her favorite workout tunes.

I’m pleased that Michelle won the biggest loser. The next season starts Jan. 6 and it will have a 19 year old boy who weighs 454 lbs. and have a couple who is 63 years old.

Circuit training has been shown to increase weight loss efforts and it stops your exercise form being boring (as you are switching from one exercise to another. The book has lots of exercises and I feel it would be hard to keep your heart rate in the proper zone while using the book as you’d have to memorize a number of examples.

Also there are some interesting “games” for fitness for the Ninendo Wii and Nintendo DS that are geared towards having fun and losing weight.

Download to the show

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Today I share some e-mails from the listeners. I ALWAYS love getting e-mails and voice mails from everyone. As I hear, the podcast helps keep you focused, and your emails do the same to me. Here are some of the great tips we heard.

Write down 5 things at the end of the day you are thankful for.

Quit, as in STOP, eating after 9 PM

People listen while they walk, ride bikes, treadmill, and more.

We are available in iTunes (subscribe here for free)

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I was just informed that the article in the Sacramento Bee Titled, “Download One, Two, Three, Four.” So if you read that paper and you are looking for the 43 year old guy from Ohio, you have come to the right spot. I want to thank everyone for stopping by. Be sure to check out our forums, and chime in on our toll free voicemail 888-563-3228.

I have some great advice coming out in the next few days. Subscribe in iTunes and never miss another episode.

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I just spent some time playing aroudn ediets.com It asked me a bucnh of questions including what I like to eat, my schedule, my goals, and my current exercise routine. Then it provided me with three different plans to choose from (or I could choose from others, as they have a ton of different plans). The site provides live support from dieticians. I found that very interesting. That might help in those times of crisis. They have a virutal trainer which looks pretty cool.

If you need more support there are over 80 support boards including Nutrition Support, New Members, and Get Motivated Board.

If you were to get a dietician, or a membership with weekly meetings, or a trainer, those would all add up. I was really surprised when I saw they were having a special dieal with 45% off. Their price is usually 9.995 a week, but now $4.49. You might want to check it out. Their website shows that if you don’t reach your goals in 6 months they will give you another 6 months free.

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This show originates at www.logicalloss.com

Today I found and old teaching aid that I use to use in all my classes. After all, we have to believe we can lose weight if we are going to lose it. The first step is to believe in ourselves.

The problem is the fact that we are over weight, and when we look int the mirror we someone who has made bad choices, and is suffering the consequences. We need to realize that underneath those added pounds lies a champion who is slowly chiseling themselves out of this body and into a healthy body one day at a time.

Some days its easier to see the champion than others, but you have to believe that it is in you if you are going to bring it out. You can do it.  Say to yourself “I can do it.”

I wish I knew who the author was of this article, but I love it.

Anything is Possible

If there were ever a time to dare,
to make a difference,
to embark on something worth doing,
it is now.
Not for any grand cause, necessarily—
but for something that tugs at your heart,
something that’s your aspiration,
something that’s your dream.

You owe it to yourself to make your days here count.
Have fun.
Dig deep.
Stretch.

Dream big.

Know, though, that things worth doing seldom come easy.
There will be good days.
And there will be bad days.
There will be times when you want to turn around,
pack it up, and call it quits.
Those times tell you that you are pushing yourself,
that you are not afraid to learn by trying.

Persist.

Because with an idea,
determination, and the right tools,
you can do great things.
Let your instincts,
your intellect,
and your heart guide you.

Trust.

Believe in the incredible power of the human mind.
|Of doing something that makes a difference.
Of working hard.
Of laughing and hoping.
Of lazy afternoons.
Of lasting friends.
Of all the things that will cross your path this year.

The start of something new brings the hope of something great.
Anything is possible.
There is only one you.
And you will pass this way only once.

Questions From the Sacramento Bee

Thanks to report Sam McManis of the ww.sacbee.com

1. How long have you been doing it and, more importantly, WHY did you start the blog and podcast?

I’ve been doing it for a year. I started it because about three years ago I dropped over 20 lbs. Like many adults I found the weight I lost. So I got set to lose it again and thought I would inspire people with my story. The fun thing is being older (I’m 43) the weight isn’t dropping off as easy as it did a few years ago and people are finding inspiration in the fact that I am not quitting in the face of adversity. Their faith and encouragement leads me to keep going with the podcast which then encourages them. It’s a great community.

2. Do you have a way of tracking how listeners you have? And what type of feedback do you get from people?

I use a system at podtrac.com where I see many of my episodes have over 1500 downloads. I communicate through a toll free voicemail line, and then address those voicemails in the podcast. I also have a forum section at the website, and people can email me. My podtrac numbers show listeners from US, Canada, the UK, Australia, Philippines, European Union, Mexico, Italy, Switzerland, Turkey, France, China, Germany, Finland, Sweden, Saudi Arabia, Singapore, Japan, Ireland, Puerto Rico, Brazil, South Africa, India, and Portugal.

3. Do you imagine people listening to your show while working out? Or maybe while eating a sandwich

Yes I do. Many of my listeners talk about how they listen on the treadmill. I know many listen in the car on the way to the gym, or while they are out walking. Podcasting is a conversation delivered in a time shifted manner. I can provide information, and someone may not download it for weeks. Then they can add a “Hey I had this situation..” and I may hear it days later. We all have different schedules, time zones, etc but its not stopping us from supporting each other.

4. What other weight-loss podcasts do you listen to (there are a lot out there!)?

There are a ton. I only listen to one other one at the moment (I’ve unsubscribed from a few). That is fat to fir radio (http://www.fat2fitradio.com/) if you listen start about the 6 minute mark where they quit talking about what they did all week. Likewise there is about a minute of music at the end that I skip.

Support This Show

This episode is sponsored by the Tony Little Sprint Master for more information go to tony.logicalloss.com

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I got an email from a listener who gave me a nice “atta boy” email and inspired me to keep on going. I will be reading that in a future episode. One of the things he did recommend is a book called, “Eat This Not That.” There is even a Eat This Not That For Kids. I’ve added both of these to the books section at shop.logicalloss.com

Thanks for the emails, and the recommendation. It’s currently numer 34 at amazon.com

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Yes I know its been a while. I had a horrible “end of semester” that had me stressed out to the max. I found out quickly that when my stress level goes up, my will power goes down. Stress made me feel so bad that eating made me forget whatever was stressing me out.

Now I was eating bad things like ice cream, chips, doughnuts, I was eating fruit, cereal, and English muffins. The bad news is I was taking in WAY more calories than I was burning. So when your life is full of stress it makes it harder to stay focused on fitness.

Look at your finances. Do you need all 79 channels on your cable package? Going to basic cable may save you 50+ dollars. Renting movies from the library is free. Instead of taking the bus or driving why not walk to the store.

Look at your family is there a way to get support from family members?

Look for ways to do things smarter, more efficient, that will reduce your stress.

In my case, I didn’t do the small things that lead to good grades, and I suffered the consequences. It is the same way with fitness. We need to do little things like get off the couch, to substitute fruit for chips, and  to drink water instead of soda. When we do these things we will enjoy the rewards.

Possibly the Dumbest Article Ever!
I read an article that stated that if you have a choice of eating a Big Mac or a Whopper to eat the Big Mac (Whopper has more calories and more saturated fat). The answer is EAT THE GRILLED CHICKEN SADNWICH HOLD THE MAYO! – silly.

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I’ve been using my podemoter (which came with some software. Its cool in that I can set a daily goal and when I plug in the podeomter and download the informatoin it shows if I have met my daily goals for walking, aerobic walking, distance, and more.

This week I’m wallk (see proof above). However, lets state the obvious. You won’t burn as much walking as you do exercising on a gazzelle. I also noticed then when I eat at my girlfriends (Where she bring bowls of food to the table) I tend to sit at the table and eat ant eat. I need to back away from the table. I bought a jar of peanuts becuase I read a small helping is a servicing of "good fat." Well I ended up eating half the jar.

So I need to see what I’m doing wrong, and make a plan to avoid doing that in the future.

Cheyrl’s Favorite Caloric Calculator

http://nutrition.about.com/od/changeyourdiet/a/calguide.htm

Interesting Nutrition Articles http://nutrition.about.com/

Calorie Calculators at about .com http://nutrition.about.com/od/changeyourdiet/a/calguide.htm The interesting thing is it says I need 2400 calories to get to 180 (I rarely eat over 2,000 caolories). The calculator from the mayo clinic shows I should 2900 calories. So maybe I do have my body in staration mode.

Find Time to Exercise – Take Your Smoke Breaks Mobile
If you are a smoker, and you take "Smoke breaks: at work. You need to walk and smoke. I know that sounds weird, but if you have time to smoke, you have time to walk. My ex-wife stopped smoking with a device call Lifesign, but that has been replaced by a device called Quitkey. You can buy it at amazon.com for $59. After all a walking smoker is better than a stationary smoker.

Download the show

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Support this show. Purchase something on Dave’s Wish List.

Ladies take note the excuse of “Women can’t compete when it comes to losing weight against men” just got Shattered as “Ali” win the Biggest Loser Couples show.

One of Ali’s biggest strength was her believed in herself. She at one point had been voted OFF the show. When she was asked to leave, she said, “I’m going to be the biggest loser.” When she went home she continued to lose weight. The show took a weird turn and allowed people who had lost the most weight at home to come back on to the show. Ali was back in the game, and eventually won. As you watch her story you see where her strongest assets was her attitude she always believed in herself.

Strength Training With Fitness Cards

One of the things I love about www.sparkpeople.com is they give me exercises to do. If you are looking for something a little more portable, there are a number of “exercise cards” available. Some of these are geared toward children as games. Examples include:

FitDeck Playing Cards $18.95 or get the FitDeck with the Cards and DVD ($24.95)

FitDeck Jr Playing Cards $14.95

Superman Exercise Flash Cards For Kids $16.95

The Strength and Toning Deck: 50 Exercises to Shape Your Body $14.95

The Stretch Deck: 50 Stretches $14.97

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Today we are talking about what I called “The Shoe Boot Express” Thats right WALKING.

It’s nice out now (April) and if you’re bored with your workout – take it outdoors. It makes a difference to me, maybe it will to you as well. I watched another episode of “I Can Make Your Thin” with Paul McKenna and this week they talked about how fit people walk 6,000 steps a day, and overweight people take 4,000 steps a day.

How long does it take to make up the missing 2,000 steps? About 15 minutes according to Paul. So I went looking into pedometers and was amazed at how inexpensive they are. I picked up one at Wal-Mart for 8 bucks (they are as low as 5 and as high as 13). However this cheap piece of crap made in China didn’t work. I took it back and exchanged it and this one (same model) seems to be working. It calculates distance, it measures my target steps for the day, calculates the amount of calories burned.

Remember with all exercise to consult your doctor and start slow. Don’t start out walking 10,000 steps (which is what the pedometer says to shoot for). Start out walking 2 blocks, then 3, then 4. Work into so that you don’t hurt yourself. In the “I can make you thin” episode this is used to speed up your metabolism. If you think you are stuck with a slow metabolism, you are wrong. Exercise can boost your metabolism.

I’ve added pedometers to the “Logical Weight Loss Shop” at amazon.com

Books About  Fitness Through Pedometers
Pedomter Walking: Stepping Your Way to Health, Weight Loss and Fitness

10,000 Steps a Day to Your Optimal Weight: Walk Your Way to Better Health

Manpo-Kei: The Art and Science of Step Counting

The Step Diet: Count Steps, Not Calories to Lose Weight and Keep It off Forever

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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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Today I talk about living with people who are not concerned with eating right. How do you pass by the oreos?

I also talk about the new “Scale” that measures everything. I also talk about my current goal and how I failed, but I’m failing forward. We see the importance of writing down our goals, and more importantly WHY we want to achieve those goals.

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Join the forum discussion on this post - (1) Posts

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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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.

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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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.

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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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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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.

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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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.

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