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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I’ve been reading the book Mindless Eating: Why We Eat More Than We Think by Dr. Brian Wansick. It’s a very interesting book. It ta;ls about how if we just lose 100-200 calories a day we would lose weight. It says take something you eat every day such as a soda with 140 calories. If you divide the number of calories by 10, that is the approximate weight you would lose in a year if you quit eating it. So for 140 calorie soda, that would be 14. For 270 calorie candy bar (a day) you would lose 27 lbs.

It also says that when you can’t see how much you eat (like a buffet) you lose track of how much you have eaten. A study they did with two groups eating chicken wings. One group that had their chicken bones removed ate 28 percent more than the second group who had all their bones in front of them.

Another thing is prisoners with a six month sentence gained weight. Was it the food? No. Lack of exercise? No. It was because they wore baggy jump suits that didn’t fit them firmly. So if you are wearing lots of sweat pants or stretchy clothes, get rid of them. Your clothes getting snug is your body trying to tell you to pass on that cup cake!

I was riding my bike last night and my bodybugg said I was burning 5 calories a minute. That means that fiber one bar I ate (150 calories) was not going to be “burned off” until I rode for at least 30 minutes. The bad news is when I ate this I wasn’t really hungry. If I had hung in there a little longer, the calories I was burning would be making a bigger deficit. So if you are in a hurry to lose weight, you can speed things up by diet. Exercise is good, but in the 2 minutes it takes to eat a fiber one bar, it takes 30 minutes to burn it off.

Be careful, and don’t take this too far. If you don’t eat enough calories (typically 1200 for ladies, and 1500 for guys – check with your doctor) you can put your body into starvation mode and hurt your metabolism.

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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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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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Well tis that time of year again where we start over. We to get THERE you have to know where HERE is so yo ucan get from HERE to THERE. Here is where I am.

Weight 209 lbs.

Body Fat 30%

Neck 16.5

Biceps 12″

Forearms 10″

Chest 41.5″

Waist 42

Thighs 22.375

By measuring everything you can track progress, but also it gives you the ability to set up mini goals. Instead of saying I want a better looking butt, you can say I want to lose 1″ off my butt. You can track it. If you can’t track it you can’t improve it.

Be sure to keep your goals positive, and specific.

Work on your attitude, don’t believe the lies of your inner voice. You are worth it, and you can do it.

I measured my self using a mytotape from the Logical Weight loss store

Need some music to wake up your ipod? Get 35 free songs at www.emusic.com/musicnews

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Today I found some interesting videos that point out how a bad diet will not be beaten by cardio. This video (I believe) is to promote their weight training program (as they put down cardio). What I like to point out is that how easy it is to undo any exercise you’ve done with just a few cookies, etc.

This is one of the reasons why I like to exercise in the morning. I start off the day on the right foot, I feel confident, and I don’t want to “erase” the calories I’ve burned off. This video shows you just how quickly you can ruin your weight loss efforts with a bad diet.

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In last week’s podcast I talked about having a mantra. In past episodes we talked about the movie 300 and as bloody as it was, I was impressed with their attitude. “We are Sparta!”

I’ve said time and time and again, one of the first things you have put in place is your attitude. So as I type this its 11:15 and I have 45 minutes until I can eat my lunch. While my stomach is not growling, I feel hungry.

So I started to think about the ways I will benefit from being thinner.

I will feel better about myself. I will feel proud of myself for doing something that is not easy. Do not get me wrong, losing weight does not mean I will be completely happy (as life will still send me trials, and curve balls) but I will be more confident in myself. I am boiling this down to one word: pride

My second motivator is money. While the pursuit and love of money is evil, I feel protecting the money you make is not. I just watched the biggest loser where Suzie Orman was on talking about how much money people have to spend on diseases that are related to being obese. As we get older and retire, our income may become fixed. We will have to maximize our income, and eliminate senseless spending. What I pay in sweat today, I will save in money tomorrow. I am boiling this down to one word: money. If you don’t like that word, insert “peace of mind” instead.

I have step-children who are teenagers. I know that I will eventually be a step-grandfather. I look forward to the journey of getting older. I want to stay as young as I can, but know I can’t stop the inevitable. All I can do is try to take care of the body that God has given me. My goal is expressed in one word: longevity.

As I think about how I would feel if I was proud of myself, if I had enough money to help me avoid living paycheck to paycheck, and I had the energy and flexibility to physically enjoy my later years, free of medicine, I can describe that in one word: happy.

So when I get hungry now I say to myself:

“Pride, Money, Longevity, and Happiness.”

As I focus on my goals, and I can take the minor hunger pains going on in my body. If my stomach starts to growl, I look at it as the sound of it shrinking. If I wake up sore from exercising, I know it is the feeling of muscles growing. I am working on my attitude. As it’s the first thing you need, and mine got side tracked. I will stay on track and control myself. My responses are my responsibility, and I am in full pursuit of pride, money, longevity and happiness.

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Today I take a few pages from my sparkpeople.com calenar and share them with you. Topics about caffine, sleep, motivation, inspiration, being prepared, and more.

Remember that the average person in the US packs on an AVERAGE of 10 lbs from Thanksgiving to New Years.

Stay focused, and remeber the older you get the harder it is to work it off.

YOU CAN DO THIS.

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Today we have some tips on curbing your appetite, and we talk about Brain Crack.

Curbing Your Appetite

Here are some tips on managing your appetite from Jillian Michaels

Don’t skip meals. You should be eating three square meals a day, plus one snack, and spacing your meals throughout the day so that you don’t go longer than four hours without eating. This will keep your blood sugar levels and hunger hormones stable.

Drink tons of water. When you feel as if you’re starving, pour yourself a huge glass of water or grab a bottle of seltzer — it will help quell the urge to snack.

Sleep! Two hormones, leptin and ghrelin, regulate our appetite, and both are directly affected by how much sleep we get. These hormones work in a kind of “checks and balances” system to control feelings of hunger and fullness. Getting eight hours of shut-eye each night helps the hormones work properly, which in turn will help curb your appetite.

Examine your hunger. The next time you feel hungry between meals, consider the last time you ate. If it was less than three to four hours earlier, your stomach isn’t growling, and you’re not weak or tired, you’re probably emotionally unsatisfied in some way rather than genuinely physically hungry.

Think about what, besides eating, soothes you. Steer yourself toward positive feelings of self-worth and you’ll choose activities and behaviors that inherently contradict self-loathing and self-destructiveness.

Don’t panic. You can and will lose weight. Even if you’re eating a little more than the meal plan calorie allowance, you can still lose — it just might take a little longer. Exercise is also crucial. Working out harder and more often will help burn the extra calories you might take in if you have a bad day.

Do not beat yourself up! Sometimes we slip up, and that’s okay — healthy living is not an all-or-nothing proposition. I’m here for you, and I know you can do this. Believe in yourself and try to incorporate my suggestions into your life, and let’s see how you do.

Brain Crack

My friend George Hrab had a great point that sometimes we miss opportunities due to “brain crack.” This is that idea in your brain of just the perfect ____. Now becuase life isn’t perfect we often don’t do something we want to becuase it can’t match up against the perfection that is in our mind. In George’s case he was hesitant to make a video. In the end he realized that just cause he didn’t have all the fancy toys to make a video didn’t mean his video would be awful. In the end he made a video, it’s been seen by thousands of people. Did it match the perfection in his head? No, but when you aim for perfection and miss, you land on “pretty outstanding.”

Consequently, we often won’t exercise becuase we don’t ahve all the fancy toys. You can still burn calories using your body and a deck of fitdeck cards (use the coupon code logical10 to get 10% off).  Don’t miss opportunities to exercise or eat right becuase things aren’t exactly like you had hoped. Do the best with what you have. The results may surprise you.

Jillian Michaels Maximum Strength Calorie Control

She spoke about these products before her radio went off the air. Jillian is INSANE about sugar, pesticides, and putting anything bad for you in yoru mouth (so you know these supplements should not have them). She has a combo package with both calorie control and a fat burner. If anybody is using these please let me know. Its available at GNC

Support the show

Go to finishline.com use the coupon code meviomusic

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If you haven’t purchased a “personal trainer game” for the Ninetndo wii, this sounds like the one you want to purchase. It has a 30 day challenge built int, a journal system, a way to track calories, and fitness goals. It also comes with resistance bands to make the exercises more challenging. I don’t have this game yet, but it really sounds felxible, powerful, and yet easy to set up and play.

The ability to play with another person makes it even more fun. I have the wii fit game. I think you get just as much exercise running the vacum than you do playing some of those games. This game seems to geared toward someone who really wants to work their body. As the reviewer put it, “It felt like being at the gym.”

Do you have this game? Let us know your thoughts if this is a game worth the $59 bucks.

You can read the full review and see screen shots by clicking HERE.

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Bob Greene’s “Back to Business” Plan

One of the things I liked in this Oprah magazine was an article by Bob Greene that walked you through 12 weeks of getting back into shape. It showed how t0 start slow, and gradually increase the exercise intensity and more. You can read about the Back to Business Plan at Oprah’s site.

What Oprah is Hungry for – Balance

A friend of mine had an old Oprah magazine lying around. If showed skinny Oprah standing next to fatty Oprah. I read the article and one of the coolest things Oprah pointed out is that if you are looking for an excuse to not exercise YOU WILL FIND ONE. Just like our previous episode, if you quit exercising you will gain weight. It’s a simple fact, exercise burns calories, and if you are not burning calories, then you are gaining weight.

Other Topics:

Biggest Loser Winners show that age is not a consideration.

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Today I record a podcast in the car. I’m talking about Kirstie Alley who has gained 83 lbs (I mistakenly said 86 lbs). She explains to Oprah that she just quit doing what she did to lose the weight in the first place.  I also have a sneaking suspicion that she did this for exposure as she is planning on releasing her own weight loss program (after she loses the weight).

Are we surprised that she gained the weight? She ate better, and exercised, and she lost weight. Now she has quit doing those things and she gained all of her weight, and even more.

We need to stop the all or nothing mentality and strive for a balance.  Just because you have a bad day, you shouldn’t go “I know I couldn’t do it and quit.” Get back on the horse, plan for those times when you can’t avoid the cake, and try to find balance. Never, EVER, give up.

Here is a reporter with some excerpts from Kirstie on Oprah.

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Today we are talking about how tracking things you want more of (exercise, time with the family,better calorie management) are things we should be tracking. It in us, it motivates us, and yes it does take a little bit of time (probably 5 – 10 minutes  day). This is something you have to do if you want to lose weight. Anybody that’s says you don’t need to is trying to sell you something.

No Sleep = No Willpower

This week I had a very busy week, and two nights I got 5 hours of sleep or less. I felt awful, and I was amazed at how the “Hamburger Highway” was calling me. Finally I went to a gas station and the cold of being outside (in Ohio) got me to focus on something else (as I wasn’t truly hungry).  Sleep is vital, and if you are not getting enough, it’s probably because we are not planning out our day.

The Truth About Reading Food Labels

The key to reading food labels is that you need to check the serving size. On the spray bottle of  I can’t believe its not butter it shows there are 0 calories, 0 fat, 0 trans fat, etc. WOW! I thought I can spray nothing on my food. Well the problem is the label reports how many calories are in one serving. How big is a serving of the spray? ONE. When I use this product, I do not spray once and go “OK, we’re done here.” If you look at the same product in a spread you will see where the serving has 50 calories and 5 grams of fat. Now one gram of fat has 9 calories. So 5 grams of fat is 95 calories which means this spread is 95% fat.

Don’t be fooled by labels. Get informed. This article is from Quality Health.com

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Today I’m reviewing the Actiped that is  sometimes refered to as the LifeSource XL-20 Wireless Activity Monitor. This little device weighs next to nothing, and clips to your shoe. You plugin the USB device and your steps are transmitted from your shoe to your computer. ON your computer, you install a very small piece of software that uploads your steps to a website where you can track your progress.

In reality, you walk into the room, and your stats entered into a website without lifting a finger. Currently, I use HJ-720ITC from Omron. When the day is done, I have to plugin my pedometer to my computer, start software, select my name, then click “download data.”Using the Wireless Activity Monitor, I do um… nothing.

On the website I can track step goals, total steps, distance, calories, and more. There are other wireless items such as a scale and a blood pressure unit. All of these you use and your information is entered into your website.

Now we previously talked about The Bodybugg, and we noted how the subscription to their websites was kind of expensive (not the mention purchasing one was not cheap either). The subscription to the website is roughly $25 a year (not a month). The cost of the unit is $49.99 at amazon (not $300 like the body bug).The actiped updates your stats about 3 times every 10 minutes. If you are not active it goes into a sleep mode to save the battery (the battery will last between 1 and 2 years depending on how much you use it).

But You Need To Wear Shoes

This will not clip to your waist. It has to be on your shoe. So if you’re like me and walk around the house with no shoes, you’re going to lose some activity. This is not a huge deal. Likewise if you use something like an elliptical machine the actiped won’t track your steps (as it goes by the foot hitting the pavement). The good news is you can login to the website and put in that you did elliptical work for 30 minutes and it will enter how many steps that calculates to be.  However, by having to go to the website and enter data you are defeating the purpose of the wireless entry.

Overall I’m excited about this unit for a couple of reasons. First I like to see where technology is going. Second it does make tracking your steps effortless. In the future I hope to see units like these have the capabilities to be worn on your pants (that would work better for me), and the ability to change the batteries.

Jillian Says Vary Your Caloric Intake

Instead of eating the same calories every day, do something like this (example would be if you wanted 1,400 calories per day).

Monday – 1,200 calories
Tuesday – 1,500
Wednesday – 1,200
Thursday – 1,600
Friday – 1,200
Saturday – 1,400
Sunday – 1,700

This gives you an average of 1,400 calories a day for the week, and may boost your metabolism as your metabolism as it can’t adjust to a reduced caloric intake if it varies. This is from the book Winning By Losing from Jillian Michaels

Sponsor: ShopWurld

If you purchase things on a regular basis online, you should check out ShopWurld. You can get discounts on everything you purchases from 100s of stores. If you want, you can start a network and every one you refer you earn commission on their purchases. Yes I know its a pyramid scheme. This is why I start the ShopWurld Podcast at www.shopwurldpodcast.com For example if you buy music at iTunes you could be saving 3.5% on your purchases.

Workout Song of the Week – Gavin McGraw

Beatlesboy from the Forums like this song and so do I. It’s called I’m in Love with a Girl.

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Today we talk about getting our brain in check. After all only YOU can stop YOU and the biggest obstacle is our brain. You know that little negative voice in your head can be quite persuasive. NOT ANY MORE.

This is why we need to incorporate affirmations into our head to help us not only hear that we deserve to feel good, but we believe it. What is an affirmation? Something like this:

I know what I want in my life.
I am focused and prepared to do what ever I have to, to achieve what I want.
My fears are irrational.

I will face my fears and overcome them .
I will be successful in every area of my life.
I will have the happiness and contentment I deserve.
I am a good person and a valued friend.
I am a good wife to my husband.
I am a good husband to my wife.
I am a good mother.
I support and encourage my children. They are the apples of my eye.
I am a valued employee.
I am a valued member of my community.

You need to believe in yourself. There has to be ONE thing you like about yourself. Remember that and hold on to it as you add more things to be proud of as you continue to work on your fitness level.

Need More Motivation?

It’s a scientific fact that getting active can reduce your risk of cancer. See, all this time you thought I was just bossing you around when I’ve actually been encouraging you to reduce your risk of cancer! The American Cancer Society recommends getting at least 30 minutes of moderate to vigorous physical exercise on five or more days a week.

At least a whopping 50 percent of cancer deaths in the United States could be prevented just by making small changes to lifestyle and health habits.

That works out to about 280,000 lives saved a year.

Whether you’re starting a new fitness regimen this year, or just renewing your commitment to being fit and healthy, think about how much you’re doing for yourself and your loved ones by taking good care of the body you’re in

Flat Belly Diet

Here we go again. Another fad diet. This one is called the Flat Belly Diet. This one says the food you eat can help burn body fat (especially around your belly). When I looked at some of the details it starts with a 4 day jump start program, and healthy meals, and exercise.

Wait a minute, sensible eating and exercise? THAT’S MY PLAN!

Every wonder why almost ALL diets have a “quick start” plan? Its so you go on the diet you lose weight quickly. You get excited and tell your friends. They go out and buy the book. Everybody gets on the plan. In many cases these diets stop you from eating certain foods, you feel restricted and you quit (and the weight comes back – in some cases with interest). You need to make a lifestyle change. Not some wacky mufa changes to your diet. What is a mufa?

A MUFA is what nutritionists refer to as MonoUnsaturated Fatty Acid. It’s a “good” fat that helps fight disease and can even further weight loss. MUFA can be found in almonds, peanut butter, alive oil, avocado, and yes, chocolate too.

Great so I can go on a diet and eat chocolate. Wonderful. I was surprised as this is coming from the editors of Prevention Magazine.

Other Podcasts to Keep You Motivated

Check out the Yes You Can Show at www.theyesyoucanshow.com

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This show originates from www.logicalloss.com this is show 61

I’ve heard that exercising at a less intense pace it burns more fat. Burning at an intense rate burns more sugar. This is true. According to buildingbodies.ca you burn “Low intensity training burns about 50% fat for energy while high intensity training burns about 40% fat for energy. This is not a huge difference.

Say, for example, walking for 20 minutes burns 100 calories. Then 50% of 100 calories is 50 fat-calories burned.

Now say 10 minutes of high intensity interval training burns 160 calories. Well, 40% of 160 calories is 64 fat-calories burned.

BOTTOM LINE: I spent some time exercising at 56% to 70% of my maximum heart rate and still broke a sweat. So if you can only workout at that pace – DO IT. Remember 60% of your maximum rate is still more calories than you will burn sitting on the couch.

Calculating your maximum hear rate

Take your age and subtract it from 220. So for me (I’m 43 for a few more days) that would be 220-43 = 177. That is my maximum heart rate.  If I want to exercise at 60-85% of my maximum heart I do the following:

Multiple 177 by .6 = 106 beats per minute. This is the lowest my heart should beat during exercise.

Then I multiple 177 by .85 = 150 beats per minute.  So I can st my heart rate monitor to beep when I go below 106 and beep if I go above 150 beats per minute.  I use the Polar F6 heart rate monitor (they also have a ladies version)

Jillian Michaels Radio Show

Thanks to Greg for the heads up on the Jillian Michaels radio show that you can get as a podcast. Copy this URL and paste it into iTunes (advanced menu, subscribe to podcast, and pate the URL)

http://www.kfi640.com/podcast/SUNDAY.xml

Now you will get other shows. However, when you first sign up you can “get” just the episodes of Jillian.

I’ve also signed up for the Jillian Michaels website. My first impression was “OK” but the site is very slow at times. It’s $52 bucks for 13 weeks.

Logical Weight Loss 12 Week Challenge Starts February 8th

The 12 week challenge will help get you into shape for spring. There will be tools, information, worksheets to help get you energized and also help keep you on track. Sign up today at www.logicalloss.com/12weeks

Music: Lance Lopez “move”

Purchase at Amazon.com

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More information about Fat burning

Cross fit pdf article

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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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This post is a question for me readers. Have you heard of Acai? (ah – sigh -ee). I hadn’t. But apparently Hollywood (Rachel Ray) is all over this Brazilian berry. We have Oprah’s Dr. Perricone’s declaring it the number one super food. At Oprah.com he claims:

açaí tastes like a vibrant blend of berries and chocolate

• A remarkable concentration of antioxidants that help combat premature aging, with 10 times more antioxidants than red grapes and 10 to 30 times the anthocyanins of red wine.
• A synergy of monounsaturated (healthy) fats, dietary fiber and phytosterols to help promote cardiovascular and digestive health.
• An almost perfect essential amino acid complex in conjunction with valuable trace minerals, vital to proper muscle contraction and regeneration.

It’s also supposed to help you lose weight.  The interesting thing is I’ve never heard of it. (of course I don’t watch Oprah). The last miracle drug I heard was Hoodia which was the “miracle natural appetite suppressant” from and African plant.  I remember seeing the report on 60 minutes about Hoodia

If you go to Oprah’s site you will also notice people have commented saying how hard it is to cancel their subscription.

So I went and looked into Acai and I see how this works.  I notice one thing right off the bat at the bottom of the page. This has not been evaluated by the FDA. I then notice that when you go to order your free 14 day trial (you pay a small shipping and handling fee) that what you are really doing is signing up to get a 14 day trial, and then a 2 months supply (for $79 + 7 bucks for shipping). You can also sign up for 6 bottles and get 6 free (etc, etc).

So my question to you dear readers, is anybody using this and does it work? If its working what else are you doing? I mean after all if Oprah’s doctor said it must be true right? Hmmm Let me know. Leave a comment, call the toll free number 888-563-3228.

Its even getting some press in the news.

If you want to try some (I’d love to hear if it works) you can order your Acai berry here

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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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This show originates at www.logicalloss.com

Working Out a Little Bit Longer

Today I talk about how I “trick” myself into longer workouts.  It is the principle of “just a little more” over and over. When I’m on my Tony Little Gazzelle I often start with the concept of going 2 miles. Then about the .4 mile mark I start to feel it and think, “I’m never going to make it. ” However I then decide I can make it to the end of the song I’m listening to. Then I wait for the next song and if I don’t like it I look at my watch. I decide I can go x amount longer. If that doesn’t work, I’ll look at the distance setting (and talk about going just a little further). If that doesn’t work, I’ll look at calories (and pick a goal to go a little longer). By going a little longer, and a little longer I eventually make it to 40 minutes.

Using my heart rate monitor I can make sure I’m in my target heart rate. Then once I’m there I try to go for an additional 20 minutes. You can calculate your target heart rate during exercise using this tool from the Mayo Clinic.

Special December Calendar From Spark People

Spark people is now publishing calendars that you can print out to help keep you on your goal. Click Here to print the calender for December 2008

Free Workout Music

I found some free workout music in iTunes. Search for fitmusic (all one word). They provide workout music in a variety of speeds and styles.  I have a free ebook that shows you how to use your ipod as a weight loss tool. Sign up for the Logical Weight Loss Podcast Email list to receive it for free.

Workout Track of the Week

I realy like the song “Move Along” from the band “Great American Rejects” it has a nice driving bass drum, and the lyrics tie in nicely with exercise.  Leave your favorite songs here in the comments, or over in the forums

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This show originates at www.logicalloss.com

Dan weighed 310 lbs when we started the biggest loser. He lost 136 lbs and is now out making music. When asked about how he got to 310 Dan admitted that with all the fast food pit stops etc, he was drinking almost a 12 pack of soft drinks a day. Then add to that french fries etc.

We find out what it was like for a typical day on The Biggest Lost ranch. We also hear how Dan is handling his weight now, what his current favorite food is, and if he is maintaining his weight now. Dan is taking the same attitude towards weight loss to his music career and attacking it head on.

We get to hear the title track his new CD “Goin All Out.” This is a great CD filled with positive, honest lyrics that combine country and rock. I love the title track and Letter to My Addiction.  Goin All Out has made it to #7 on the Country Billboard Charts. It’s also available in iTunes.

Get a total gym with free shipping by going to total.logicalloss.com use the coupon 11001 to save 10%

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I mentioned previously how I’m not going to have as much time exercise as I would like. So I thought, “How do I maximize my exercise?”

So logically I thought, “Muscles burn calories when we move.” So if I want to burn more calories, one way to do it is to have bigger muscles. While I may not have time for my walk today, I have 3 minutes to do some leg lifts, some sit ups, or other exercises. You may think, “Oh these are doing any good.” Then you wake up the next day and say, “Hey I feel something there.” So by having bigger muscles, when I DO exercise I will burn more calories than before.

So I may not have time to do my hour long walk, but when I take my 10 minutes to walk while I’m talking on the phone I will burn more calories because of the strength training I’ve done in just minutes at a time.

Believe in yourself. It’s not who you are that holds you back, its who you think you’re not. – anonymous.

Here is the “Plank” exercise I was speaking of.

Here is a great list of exercises at Spark People

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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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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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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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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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Your metabolism goes on break at night. If you do not eat breakfast it STAYS on break until you eat. Consequently you are not burning as many calories as you move around in the morning. When you eat your metabolism jumps into place (it comes back from “break” ) and starts burning calories.

You may think you are doing yourself some good by not eating, but you are missing an EASY way to lose weight (I know it sounds weird – eating). This way you are burning more calories when you are doing nothing. They say if you eat more for breakfast and dinner you are less likely to pig out at night. In my opinion that is up for debate, but the LOGICAL and scientific answer is your metabolism burns more calories during the day if you eat breakfast.

It doesn’t have to be huge, but you do have to eat something to “Get the cooks back in the kitchen.”

As for my current weight loss, I actually gained two few pounds. This is disappointing, but I’m going to take out my frustration in my exercise today. I’m not going to give up. I’ve seen this in the past (look at the graph from the last show). As long as my trend is going down, I’m headed the right way. DON’T GIVE UP.

This information and podcast originates at www.logicalloss.com

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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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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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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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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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