November 10, 2008
- Exercise DVDs Provide Cheap Fat Burning
As the holidays approach, a feeling of dread creeps in. Not only is money getting tighter, but your pants are, too. It's the same old story. (…)
November 7, 2008
- Burning Fat vs. Burning Calories
To lose weight and get in shape you must have a good diet and exercise regularly to burn fat. (…)
November 6, 2008
- 1 Pound Of Fat = 3,500 Calories
There are 3,500 calories in one pound of fat. Thus, if you cut back or work off just 3,500 calories, you will lose an entire pound of fat. (…)
October 9, 2008
- The Basics of Interval Cardio Training for Fat Loss
It seems that today everyone is most interested in losing the excess fat they have on their bodies. (…)
September 24, 2008
- The Exercise Bell Curve
After making the commitment to drop body fat through exercise, you need to set realistic expectations for yourself, especially if you have never exercised previously. I created this bell curve to demonstrate the way you should be thinking about planning your exercise program. (…)
June 9, 2008
- The 90/10 Rule for Fat Loss
Life is not perfect - and your fat loss program shouldn't be either. You can't expect yourself to follow your program to the letter every second of every day until you reach your goal. If you do, you are setting yourself up for failure. That is why you need to apply the 90/10 rule to your nutrition and exercise. (…)
June 6, 2008
- Fat Loss Challenge: Day 19 - Pushing through Plateaus
Today's scale weight is 221.8, which is up from our lowest reading of 219.2 - and again, that is ok. We're looking bigger picture here. Remember, 19 days ago we were over 234. The question is, can we consistently come in under the 220 mark and push downward? Remember, I put some carbs back into my diet to help counteract the sluggishness and soreness I was feeling, but they are all within 3 hours of my workout. So, immediately after my workout I'm consuming a protein and Gatorade combo in a 1:2 ratio, followed up by a meal that is within 3 hours of the end of my workout that also contains carbs - quinoa, oatmeal, even a bagel. However, after that, it is protein/vegetables and naturally occurring carbs in nuts, dairy, etc. I will take another body fat measurement and see if we're making progress there. Again, I'll try to take some pictures this weekend. (…)
June 4, 2008
- Weight Loss Challenge: Day 17 - Back in the Flow
This morning's scale weight was 221.8, lower than expected despite the increased carb intake. Also, the Bodymetrix BX 2000 arrived last night, so I'm still learning how to use it. Once I've got it figured out, I'll post the body fat measurement as well as some pictures that show the cross-sections of fat, muscle and bone - pretty cool stuff! (…)
May 31, 2008
- Weight Loss Challenge: Day 13 - Stalled
Ok, so the weigh-in this morning was at 219.6, down from yesterday slightly, but I expected a little more. We'll see what tomorrow looks like. (…)
May 30, 2008
- Weight Loss Challenge: Day 12 - Reaching New Lows
This morning's weigh-in was 219.8, just 0.6 pounds up from last week's low. I have a feeling that by the time Sunday rolls around we'll be pushing the 215 mark. (…)
May 29, 2008
- Weight Loss Challenge: Day 11 - Movin' On Down
Well, this morning's weigh-in was at 222.4, a loss of 2.4 pounds since yesterday, but we're still up from last week's low of 219.2. (…)
May 28, 2008
- Weight Loss Challenge: Day 10 - Time to Panic?
This morning I weighed in at 224.8, which is 5.6 pounds up from last week's lowest reading. Should I switch into panic mode? Absolutely not! For one, we're not 100% sure if it's fat or water weight - my guess is the latter, and I will retake the bodyfat measurement again this evening to confirm. Last night's bodyfat measurement was 14.2%, which is down almost 2% from last week, but we have to take that with a grain of salt. I just can't wait until my Bodymetrix BX 2000 gets here! (…)
May 24, 2008
- Weight Loss Challenge: Day 6 - When will the weight loss end?
Isn't that something that you should be hearing on a daily basis from your friends and family? Well, that is what I said to myself when I stepped off the scale this morning after it read 219.2 - down another 1.4 pounds since yesterday and 15.4 pounds since Monday! I have to remember to take my bodyfat measurement in the late afternoon to make sure that we continue to burn fat, but I'm pretty confident that it will be a good reading. (…)
May 23, 2008
- Weight Loss Challenge: Day 5 - 2 more pounds gone
This morning's weigh-in revealed another 2 pounds gone since yesterday - 220.6 for a total loss of 14 pounds since Monday. We're also in fat burning mode now as all of the water weight is gone by this point. (…)
May 22, 2008
- Weight Loss Challenge: Day 4 - Nutrition Summary
Here's the damage for the day - I actually need to eat more! (…)
May 21, 2008
- Weight Loss Challenge: Day 3 - Down another 3.4 pounds
Woke up this morning and the scale read 225.2, down another 3.4 pounds since yesterday, and down a total of 9.4 pounds since Monday morning. That should pretty much be the end of the water weight - now we'll be shifting into fat burning. (…)
May 19, 2008
- Weight Loss Challenge: After the first day…
Here are some statistics from the first day…
Exercise: 5 minute warmup followed by 15 minutes of sprint intervals between 80% - 95% of my maximum heart rate; followed by 5 minutes of static stretching
Nutrition: a total of 2,390 calories were consumed with the following breakdown219 grams of protein
32 grams of carbohydrates
154 grams of fat - a little higher than normal, but hey, it is my birthday
Water consumption was approximately 80 ouncesSupplementation: for a comprehensive list of supplements used you will need to be a subscriber to my Fat Loss 101 Newsletter
Also, I forgot to mention this in the AM post, but if you look carefully, you can see some clues in my "before" picture that would lead you to believe that this was done in reverse. (…)
May 18, 2008
- In Order to Burn Fat, You Must Go Into Debt
No, I'm not suggesting you sink all of your money into every fat loss product imaginable. In fact, you can go into this kind of debt without spending a nickel. (…)
