Biggest Loser trainer Jillian Michaels 'I struggled with slow metabolism'

Jillian Michaels, the Biggest Loser's toughest trainer, admitted she suffered from a slow metabolism. In her new book she reveals how she healed her metabolism by making key changes. She details in 'Master Your Metabolism' secrets to naturally balance your weight loss hormones.

Jillian admits to eating poorly, eating too little, and over training. She told Julie Deardorff of the Chicago Tribune, "My hormones were entirely whacked out—and with it, my metabolism."

Jillian went on to heal her metabolism through improved food choices and less time in the gym. Jillian points out in her book she changed the emphasis of her workouts to more resistance training and less aerobics. This, along with adequate protein intake, builds muscle mass and raises metabolism.

Jllian asked for expert assistance in writing this latest book from endocrinologist Dr. Christine Darwin, and medical researcher Mariska van Aalst. This book has its foundations based soundly on medical science and offers real help for everyone struggling with weight loss and weight maintenance. Read more and watch Jillian's videos.

Cool & Informative Links

It's Monday and I'm taking the day off. My weekend was incredibly busy and I got very little down time - in other words a typical weekend for me. I have reading to catch up on and a nap with my name on it.

Enjoy these links:

How a Very Low Calorie Diet Can Make You Gain Weight By Meri Raffetto

The weight loss industry is a multi-billion dollar industry filled with meal plans that provide very low calorie levels. This is the magic bullet because if you follow these meal plans closely you will absolutely lose weight. You’re happy and the company can say they gave you what they promised. Physiologically we know that very low calorie diets work for short term weight loss but the question is what are we doing to ourselves in the long run?

The fact is; very low calorie diets (1,000 – 1200 calories or less) are contributing to weight gain more than they are helping people to find lasting weight loss. Many people feel they have to go on a very low calorie diet because this is the only way their weight will budge. Well…they’re right and this is why. Read more.

The Secret to Losing Weight - It’s All in the After-Burn By Joel Marion, CISSN, NSCA-CPT

When it comes to fat loss, research shows that metabolic resistance training is more effective in burning calories than aerobic exercise. Not sure what metabolic resistance training is? It’s a vigorous weight-lifting session that targets multiple muscle groups with only short rest periods between sets and exercises. This type of training results in an “after-burn,” an increased metabolic rate that persists for hours after the training session ends. Read more.

Make the Most of Your Metabolism By Colette Bouchez - WebMD Weight Loss Clinic-Feature Reviewed by Louise Chang, MD

"It's my metabolism!"

Sound familiar? If you're carrying some extra pounds (and having a hard time losing them), it's tempting to put the blame on a sluggish metabolism.

But is your metabolism really the reason it's often so hard to lose weight? And, more important, is there anything you can do about it?

WebMD asked experts to explore facts and myths about metabolism -- and the good news is, there are things you can do to help boost your body's calorie-burning power. Read more.

Do Diet Foods Lead To Weight Gain?

If you think you're cutting calories by eating diet or low-calorie versions of your favorite foods, think again. A new study by Canadian scientists published in the journal Obesity suggests that our bodies can't be fooled that easily.

Led by David Pierce, researchers at the University of Alberta studied the eating habits of young rats, and found that they tended to overeat when they were fed "diet" foods. Though the new study was conducted in animals, it adds to a growing body of research in humans that suggests a diet-foods paradox: the more low-calorie (or even zero-calorie) sodas and foods you consume, the more your body demands payback for the calories it was deprived. Read more.

Culinary Genius - Meat Cake!

Fun and Informative Links

Personal Update: I'm better but still having pain and other symptoms from this last bout of colitis. I haven't worked out for about a week and I'm strictly sticking to the colitis diet recommended my Dr. Gibbons, eating mostly turkey, chicken, shrimp, salmon, cottage cheese, plain yogurt, soft cheese, eggs, butter, olive oil, and white potatoes and rice. Oh, and homemade gluten free pizza (see this post for the recipe).

Hey, Don, if you read this, that homemade marinara in the pizza making photos is made from your garden fresh tomatoes from last year. Yum!

After awhile the pain wears you down. Luckily, it's less frequent now and ice packs help some. Over the counter pain relievers hurt my stomach - probably because this frigging disease can involve all of your digestive tract. In the past I've had esophageal involvement where I'd get even small bites of food stuck and because it wouldn't go down I had get it out by throwing up. This would only happen once in a while because I learned to take smaller bites, eat less, and chew longer.

Ironically I'm down to 118 pounds and 21 percent body fat despite not working out. I haven't bothered to count calories or macro-nutrients in the last week but know they're low, probably too low on some days. I'm still measuring my portions (habit) as in 2 ounces of meat and an ounce of cheese etc. i My appetite was in the gutter but it's coming back.

I'm going to buy some soy protein (ran out months ago) before I start weight lifting again. I had to stop the whey protein as whey is on the no no list along with milk.

Here’s some interesting links I thought I’d share:

Eight Amazing Metabolism Boosting Recipes by Jaime Filer

As promised, I have 8 recipes that include ingredients from my Top 10 list of metabolism boosting foods. The main ingredients in these dishes are great for your metabolism. Fire it up now with these great recipes! Read more.

Mechanism Behind Mind-body Connection Discovered

ScienceDaily (July 16, 2008) — Every cell contains a tiny clock called a telomere, which shortens each time the cell divides. Short telomeres are linked to a range of human diseases, including HIV, osteoporosis, heart disease and aging. Previous studies show that an enzyme within the cell, called telomerase, keeps immune cells young by preserving their telomere length and ability to continue dividing.

UCLA scientists found that the stress hormone cortisol suppresses immune cells' ability to activate their telomerase. This may explain why the cells of persons under chronic stress have shorter telomeres.

The study reveals how stress makes people more susceptible to illness. The findings also suggest a potential drug target for preventing damage to the immune systems of persons who are under long-term stress, such as caregivers to chronically ill family members, as well as astronauts, soldiers, air traffic controllers and people who drive long daily commutes. Read more.


The Push-Pull Workout by TC

I've known them all, German Volume Training, EDT, HIT, and Anti-Bodybuilding Hypertrophy Program. I've trained Thibaudeau style and the way of Cosgrove. You name it, I've tried it. I did it power-lifting style, Olympic style, and of course, regular old bodybuilding style.

All of them worked, of course...for awhile, but the one that I keep coming back to, the one that never fails me, is one of the most basic and ancient — in bodybuilding terms — routines of all. It's the basic Push/Pull system, presumably invented by that scoundrel, Joe Weider.

When I want to make guaranteed progress, I train Push/Pull. Read more.

Achieve Your Dream Body With Diet & Exercise By: Diana Chaloux
The Perks Of Achieving Your Dream Body

Are you dying to know how to get the body of your dreams? Do you want to be one of those people who walks into a room and makes every head turn and conversations stop? How does being self-confident, loving how you look, being full of energy, having a low risk of disease development and leading a higher quality and quantity of life sound to you? It sounds pretty good to me!

I've got a secret. I know how you can achieve all of these things. Patience, patience... I'm going to tell you. But before I spill the beans I've got to warn you. It's not a miracle pill, it's not a fad diet, and it's not the latest greatest thigh master machine.

The secret to success, the key to reaping all of these amazing benefits is this... drum roll please... proper nutrition and exercise! Read more.

Portion Control Quiz - Test your dieting IQ here!
Think you know your stuff when it comes to portion control? Test your knowledge on sizing up servings with our portion control quiz.

Colitis Flare & Links On Various Topics

I'm on about the the eleventh day of a colitis flare and getting tired of it. My right side feels like someone stuck a dagger in it. This whole annoying episode started because I ate a Bacon Cheeseburger Toaster at Sonic and realized too late it was smothered in barbecue sauce. Almost every barbecue sauce on the market has high fructose corn syrup (and every other processed or packaged food does too including dill pickles). High fructose corn syrup is a major trigger for me.

I haven't worked out since Sunday partly due to this and because of spring cleaning. I'm sure the brief rest will do me good on the muscle building front - I tend towards over training - but the pain sucks. So I started Colon Clenz this morning to force the issue. (I'm regular, that's not the problem, but something irritating is still, well, hanging around).

The Double Danger of High Fructose Corn Syrup By Bill Sanda, BS, MBA

Excerpt - For many years, Dr. Meira Fields and her coworkers at the US Department of Agriculture investigated the harmful effects of dietary sugar on rats. They discovered that when male rats are fed a diet deficient in copper, with sucrose as the carbohydrate, they develop severe pathologies of vital organs. Liver, heart and testes exhibit extreme swelling, while the pancreas atrophies, invariably leading to death of the rats before maturity.

Wiki on Colon

Best Book To Manage Colitis Through Diet

My personal story about developing and dealing with colitis.

Here's some links you might find informative:

Bodybuilding.com Women's Super Feature - This feature is designed specifically for the woman in mind. We cover all female related topics that can help you get into the strong and sexy shape that you desire.

Got Sugar? Skeletal Muscle Development Responds To Nutrient Availability

Excerpt - ScienceDaily (May 12, 2008) — A new study finds that restricted nutrient availability prevents muscle stem cells from growing into mature muscle cells. The research, published by Cell Press in the May issue of the journal Developmental Cell, provides exciting new information about how developing muscle cells sense and respond to nutrient levels. The study adds a new twist to ongoing research into the effects of caloric restriction on physiology and aging and may lead to new therapeutic avenues for muscle wasting.

Boost Your Metabolism - Tips To Speed Up & Increase Metabolism

Excerpt - Your metabolism can be affected by genetics and age but for the most part it is affected by what we do to it. Did you know you can slow down or speed up your metabolism? Before I get into that I would like to explain what metabolism is. Metabolism is the process in which your body breaks down food and uses it as energy. This gives you the ability to function and do all the things that your body is meant to do. If you have a fast metabolism your body stores less body fat. In return if you have a slow metabolism your body tends to store more fat.

These are the secrets to keeping your metabolism up.

1.) Feeding your body. Just keep in mind that your body needs

The Blood Sugar Hormones

Excerpt - Hormones are very important in building muscle. Understanding them can give you a boost in your endeavor to better your body. In this article, I will outline two major hormones that play a role in bodybuilding.

Psychological Stress Linked To Overeating, Monkey Study Shows

ScienceDaily (May 14, 2008) — Researchers at the Yerkes National Primate Research Center, Emory University, have found socially subordinate female rhesus macaques over consume calorie-rich foods at a significantly higher level than do dominant females.

The study, which is available in the online edition of Physiology and Behavior, is a critical step in understanding the psychological basis for the sharp increase in obesity across all age groups since the mid-1970s. The study also is the first to show how food intake can be reliably and automatically measured, thus identifying the optimal animal model and setting for future obesity studies.

Because the relationship between diet, psychological stress and social and environmental factors is complex, Mark Wilson, PhD, chief of the Division of Psychobiology at Yerkes, and his research team set out to determine whether individuals chronically exposed to psychologically stressful environments over consume calorie-rich foods. To do this, they studied the feeding patterns of socially housed female rhesus macaques, which are organized by a dominance hierarchy that maintains group stability through continual harassment and threat of aggression. Such structure is a constant psychological stress to subordinates.

Metabolic Syndrome Linked To Overeating, Not Obesity

Excerpt - Overeating, not the obesity it causes, is the actual cause of metabolic syndrome, suggests a study with mice by researchers at the University of Texas Southwestern Medical Center at Dallas.

Metabolic syndrome is a collection of health factors that increase the risk of developing insulin resistance, fatty liver, heart disease and type 2 diabetes.

This study was among the first to propose that weight gain is an early symptom, not a direct cause, of metabolic syndrome, the researchers said.

"Most people today think that obesity itself causes metabolic syndrome," senior author Dr. Roger Unger, professor of internal medicine, said in a prepared statement. "We're ingrained to think obesity is the cause of all health problems, when, in fact, it is the spillover of fat into organs other than fat cells that damages these organs, such as the heart and the liver. Depositing fatty molecules in fat cells where they belong actually delays that harmful spillover."

Change It Up! Maximizing Your Workout & Diet Results

One of Bruno's Photoshop Creations
















Outsmarting Your Body’s Adaptation Response

I love to change up my exercise regimen often. Sometimes I’ll do a different workout everyday. Monday may be Turbo Jam, Tuesday may be Yoga Booty Ballet, then Wednesday will be a classic upper body workout on machines and with free weights, followed by an hour of horseback riding on Thursday, and Power 90X Legs & Back on Friday.

Other weeks I only change up every week and not everyday. I’ll do one week of Power 90X (a different P90X workout every day), a second week of a different daily Bosu training workout, a third week I'll alternate Power 90X Plus workouts mixed up with 10 Minute Trainer workouts. And this week I’m mixing classic step aerobics with classic weight training workouts on weight machines and with free weights using Super Slow, an exercise protocol invented by Ken Hutchins (review of Super Slow to come).

The main reason I change my workouts around is the body adapts rapidly to exercise. If you do the same routine or set of routines over and over your results slow to a snail’s pace or even grind to a halt as your body adapts. (Note that Power 90X and the 12 workouts in the system are designed specifically to avoid adaptation and plateau, but after 9 months of mostly Power 90X I felt it was time to mix it up more than I had been).

Ever wonder why you see some people at the gym or on the running path day after day, week after week, and month after month, yet their bodies rarely change? Ask them how long they’ve been riding the elliptical or treadmill every day, or how long they’ve done the same weight lifting regimen. The less their bodies change, the longer they’ve been doing the same old thing over and over again.

Someone once said doing the same thing over and over and expecting different results is the definition of insanity. If what you’re doing or the way you’re doing it is not yielding the results you want why keep doing it?

Trying new recreational sports and exercise routines serves a second important function. You prevent boredom . Boredom - like a lack of results - leads to slacking off of exercising and even quitting altogether. Not only is variety the spice of life, it’s a valuable tool for getting in shape and staying there.

If a tight budget makes you feel limited in pursuing variety in your workouts try buying used exercise videos and equipment. Most public libraries have exercise videos you can check out for free. Start a neighborhood or online exercise exchange so you and others can share DVDs and equipment you’re tired of. (This can be done on Craig's List and other online community bulletin boards, or through local free ad newspapers). Try an outdoor workout like hiking or jogging on new trails that offer new challenges. Many parks have exercise courses with stations that include instructions. If you have a gym membership, ask other members or a personal trainer to give you new workout ideas. Check out low cost exercise classes, swimming pools, and gyms at community centers, colleges, churches, hospitals, and recreation centers.

If you’re limited to working out at home try changing between a calisthenics or isometric workout one day, a march in place workout like Leslie Sansone’s “Walk Away The Pounds’ another day, gardening for an hour a third day - which can burn up to 350 calories an hour, and doing a resistance workouts with a band another fews days a week (never do resistance training of the same body parts two days in a row, this leads to over-training and even muscle loss). Resistance bands can be purchased for a minimal cost both new and used. I even gave away a set of bands with two workout tapes on my blog a few months ago.

Your only barrier to better fitness is you. Instead of making excuses about how time, budget, and / or lack of space prevent you from working out or changing your present workout routine, get creative! This can be as simple as walking uphill instead of taking your usual flat walking route, or doing less repetitions and sets with heavier weights. If you’ve been using weight machines exclusively switch to free weights and bands or do calisthenics and isometrics for a change. If you’ve been running on the treadmill for weeks switch to the rowing machine or take a spinning class.

This same adaptation rule applies to nutrition and dieting. Your body will adapt to an intake of a relatively stable amount of calories and macro-nutrients (protein, fat, and carbohydrates). Research supports the success of a diet in which calories and macro-nutrients (particularly carbohydrates) are cycled. Occasionally raising calorie and carbohydrate intake – whether one day a week or rotating the macro-nutrient make up of your diet every third day – “fools” your body into believing you’re not in starvation mode, a common phenomenon of dieting.

(For an example of a rotation diet check out this update on my The Cheat To Lose Diet adventures. The Cheat To Lose Diet rotates carbohydrate and calorie content every week during the first three weeks (priming phase) and every two days on the core phase culminating in a cheat day without restrictions).

Change is a vital key to getting fit and staying that way. Change, particularly in fitness, fat loss, and muscle gain, rarely comes if you fail to outwit your body’s ability to adapt. If you want to prevent a plateau in fat loss, getting fit, or gaining muscle change it up!

Bosu 3D Power Package Reactive Strength and Power Workout Video Review

Buy The Basic Classic Bosu




















Buy The Bosu 3D Power Package





















My workout yesterday was the Bosu Reactive Strength and Power workout and it’s smoking. This video is part of the Bosu Pro Series and it’s hosted by Gay Gasper who’s a fairly smooth and enjoyable host. With two other exercisers helping her demonstrate three levels – beginner, intermediate, advanced – they make it look easy. It’s not. This workout rivals Power 90X in intensity. The Bosu dome totally changes the impact of any move. Think dynamic, intense, and challenging.

This workout combines a variety of exercises that build muscular strength and endurance, enhance agility and challenge your balance and proprioceptive skills (a beneficial challenge and benefit for someone like me with Cerebral Palsy). I’ve noticed since first starting balance training with other equipment including the OSIM uSurf and GoFit disc my balance has improved. That’s an amazing benefit for a middle aged adult like me with Cerebral Palsy. Functional fitness is one of my main and ongoing goals.

The workout is approximately 55 minutes and separated into five segments – a warm up including stretching, lower body functional exercises, new variations of traditional upper body and core exercises that challenge balance and proprioception, a peak segment with reactive power moves much like Power 90X plyometrics, and a cool down including stretching. You’ll need a set of dumbbells and I used my Bowflex SelectTechs. Individual exercises include but aren’t limited to push ups, lunges, squats, chest flyes, chest presses, bicep curls, hammer curls, leg lifts, crunches, and aerobics including stepping, marching, and running in place.

The difference is the Bosu. It creates instability in every move and this challenges your muscles in ways they cannot be challenged on a stable surface like a floor or regular step. Greater muscle stimulation leads to greater muscle growth which leads to a faster metabolism which leads to greater fat and calorie burning. I’m fit and this was a challenging workout for me. I recommend it to anyone ready to take their workouts to the next level. I can’t wait to try Pilates on this thing!

I cannot stress enough the benefits of muscle challenge created by the Bosu. The Bosu dome makes you use your muscles in news ways and so efficiently you’ll work harder in less time. For example I’ve done chest flyes with machines and free weights for years. But when I did the alternating flye on the Bosu I almost fell off the first repetition. I had to recruit more muscles and work on balancing while I did the moves.

This piece of equipment takes your workouts to a whole different level because of the added element of balance and proprioception challenge. It’s worth every penny – ahem, dol1ar. (The going rate for a classic Bosu with instruction video is $99. The Bosu Power Package I bought with platform and handle plus 6 DVDs and 9 workouts is $333 but I got a discount deal with $99 off because I put the classic package in my cart first. They basically threw in the Bosu Dome for free of I bought the whole shabang).

Thanksgiving Vacation, Mooning Over My Hammy, & Links To Get Fit and Healthy

Autumn In Mills Park, Carson City, Nevada















Thanksgiving looms and I’m about to get really busy. I finish up my shopping tomorrow and start cooking on Monsday to get a head start on the whole process. We’ll have turkey and ham as well as all our favorite fixings.




















Check out this delicious imported gourmet ham we bought last year and again this year, and at 99 percent fat free – a 2 ounce serving has 50 calories, 0.5 grams fat, > 1 gram carbs, and 10 grams protein - you get a good dose of delicious protein for less calories. And this ain’t your momma’s store bought ham, it’s oh so delic-i-o-so.

iGourmet.com Le Cochon d'Or Smoked Ham

This premium Canadian ham is prepared in the classic French tradition in Cap-de-la-Madeleine, a small town that lies between Quebec City and Montreal. The hogs in Cap-de-la-Madeleine are naturally raised with no growth hormones or steroids, which is a rare occurrence these days.

Their premium-quality hams are hard-carved from the leanest, most tender part of the animal and are 99% fat free. They are delicately coated with unique blends of herbed and spiced marinades and slow cured to develop a full rich flavor and uniform pink color. We offer three popular flavors - Baked Black Forest, Honey, and Cracked Black Pepper. Each ham weighs approximately seven pounds, making one perfect for a Sunday dinner for the whole family, a party on the weekend, or a team picnic. Varieties sold separately.

Price: $34.99
Size: 7 pounds

Assuming I don’t find time to blog in the coming week I’m leaving you with this super sized list of links chock full of information on fitness, nutrition, and a reminder to check out the website Wellness For Nancy and donate if you can.

Giving Thanks for All Our Blessings and Wishing You a Happy Thanksgiving! Carol



7 Fat Loss Strategies For Busy Moms
Michael Jordan
November 16, 2007
Would you like to "jump start" your metabolism and lose your ‘mommy belly' once and for all? If so, the following seven tips are exactly what you need to improve your workouts and ignite your metabolism. Try some or all of these tips, but beware, the result may be a number of admiring second glances and the need to pull your ‘skinny jeans' out of the closet.

Bodybuilding Fat Loss Tips for Women
From Hugo Rivera

Lose Fat With IFBB Figure Pro Pauline Nordin
Everyone knows what to do to lose fat, right? Then how come so few reach their goals and achieve that lean look if it's so damn easy to get ripped?

I could tell you the very same things as everybody else does, but I definitely won't. It's not only about the perfect diet plan and the right amount of exercise, the best supplements and so on; the most important part of a fat-loss strategy is your mental approach to it.

That's what I'm going to tell you about. Basically, what you've got to do is stick to your plan. Period.

The Most Unusual Way To Build Muscle
By Mark McManus

Can you build muscle without touching a weight?

Imagine the possibility of using your mind to reshape your body size and strength!
Strange? Indeed.

I recently remembered reading about a study a few years ago in Men’s Health in which the subjects increased the size and strength of selected muscle groups by simply ‘thinking‘ about working them out.

They simply visualized the process and their bodies responded in the same manner as if they’d actually hit the iron!

It’s well known by a lot of people in psychology and exercise physiology that the brain cannot distinguish the difference between a ‘real’ event i.e. one that is observed objectively, and a vividly imagined one i.e. one that is created subjectively. The implications of this could be quite exciting for bodybuilders.


Tony Horton’s 11 Laws For Lifetime Fitness

4 Tips To Fat Loss by Gregg Gillies

“Can You Burn Fat And Build Muscle At The Same Time?”

How To Lose Weight By Eating More


Holiday Weight Management Survival Guide
From Paige Waehner


Holiday Pounds Forever - Consistent Eating for Long-Term Weight Control


7 Day Fat Loss Meal Plan


Fat Loss For Beginners-8 Tips For Getting Started

The No Weight Gain Holiday Guide

Harvard School of Public Health On Fruits & Vegetables

Increase Your Metabolism and Curb Your Appetite With This Fat Burning Food Group


99 Tips For Family Fitness Fun

Best Links of the Week

This Week’s Best Links

You knew I was going to do it. Cop out on really thinking, researching and writing a blog article because I have a new toy – my ProForm Treadmill. Now that Bruno’s back in school all day I have time to experiment with different treadmill workouts. Today’s goal is to log as many 15 minute sessions as I can throughout the day. And I have a date with Tony Horton. Well, a DVD Power 90X workout date anyway.

So here’s some great reads to check out. Click on the links to read more.


Never Hit A Bodybuilding Plateau Again

by Shawn C. Lebrun
Personal Trainer/Bodybuilder

Hitting a training plateau is much like meeting your significant others' parents for the first time. You know that sooner or later it is going to come, but you will do anything to avoid it. Seriously though, your workouts should be very demanding. They should be intense and very focused. With this intensity comes the need to rest to allow your muscles to fully recuperate from the demand that you have placed on them.

Muscle growth is achieved by progressively overloading the muscles and then allowing them to recover before working them again. This forces them to adapt by adding new muscle to handle future demands placed upon them. However, if you never allow your muscles to fully recuperate, they will not be able to handle any new demands placed upon them. They will start getting weaker from less rest. That is how plateaus happen.

We are going to take necessary steps to combat this problem. We are going to systematically wipe out long-lasting plateaus, forever. We do this by training smarter, not just harder. Proper rest and recovery from working out is so important, it literally is the deciding force behind results and no results. We need an in-depth look as to how to fully recuperate and ensure max recovery. Here are some steps you can use immediately to avoid over training and hitting a plateau.

Metabolism Mistakes

Experts discuss the TOP metabolism mistakes, how they affect your progress or overall health, and why people keep falling into these traps.

Are You Lifting Enough Weight?

If you lift weights, have you ever wondered whether you're doing it right? Specifically, are you lifting enough weight? According to a study done by the University of Michigan, many of us aren't. Researchers took beginners (both men and women) through a series of moves, allowing them to choose their own weight. After assessing their 1 rep max (the general standard for choosing weight), they determined that most chose a weight well below what was needed to stimulate muscle growth.

Are you guilty of going too light? If so, you may not be seeing the results you'd like. Learn more about why lifting heavier weights could change your entire body.

The Low Carb Craze and Other Dieting Mistakes By: Bill Belfert

Low carb this and low carb that’s that's all you hear nowadays. Kinda reminds me of something that was the craze a few years ago. The Low or No Fat Craze. Can you remember where that got us? Still Fat!

Well my friends this Low Carb Craze is going to bring us to the same exact place. Yep. Still Fat!

Listen, anyone who tries Low carb dieting will experience some short term successful but it's only short term. I know some of you are tired of hearing me repeat myself but any diet or exercise machine in and of itself will not work!

A Successful Fitness Program Must Incorporate 5 Strategies:
1. A Compelling Reason to Change
2. Proper Nutrition
3. Progressive Resistance Training
4. Moderate Aerobic Exercise
5. Consistency

If you're missing any one of these strategies you will not experience the success that you crave.

Why the low carb diets without progressive resistance training will not work in the long run.

We need to build lean muscle on our bodies. Why do we need to build lean muscle on our bodies? Building lean muscle will boost metabolism and that is what we want to achieve. You'll even start burning more calories even while you rest. Right now I'm going to let you in on one of the biggest secrets on burning fat ever revealed:
Lean Muscle Burns Fat!

The Muscle Confusion Training Principle

One of the most basic, and most important of the training principles, is the muscle confusion training principle. This principle is all about ensuring you have a variety in your workouts. This will be a variety of sets, reps, exercises, rest periods, etc.

It is also important to train the muscle from the most efficient position, in which it has the greatest mechanical advantage / stress. It remains critically important to supplement those exercises with others utilizing various angles for certain exercises. Muscles should never be allowed to accommodate to an exercise to the point where the exercise is ineffective and doesn’t result in hypertrophy or the goal you were looking for. This variety will improve your motivation, keep you mentally fresh, and keep your muscles growing

The Biggest Dieting Mistakes

If you can avoid the biggest dieting mistakes you will have a much better chance of succeeding in your quest to lose weight and experience a lot less frustration along the way.

Weight Loss Plateaus and Pitfalls

It's kind of like running into a wall - that feeling you get when, after a few months on a weight-loss program, you suddenly stop seeing results.

This is called hitting a plateau and it is not uncommon. In fact, unless you continually update your program to reflect the changes your body has already experienced, you can almost be guaranteed to plateau at some point along your journey toward reaching your goal weight.


The association between exercise participation and well-being

Exercise participation is associated with higher levels of life satisfaction and happiness. This association is non-causal and appears to be mediated by genetic factors that influence both exercise behavior and well-being.

Link Up To A Faster Metabolism And Fitter Physique

Apparently I’m too busy, preoccupied with life, or too lazy to write a proper blog entry right now. My son had two short days of school this week due to parent-teacher conferences so I’ve had him home more. (He received straight A’s and has already passed all his 2nd grade targets. His teacher suggested he could skip a grade but seemed relieved when we preferred he stay with his class and peers). And I’ve maintained a full workout schedule this week.

Next week will be practically a repeat with Bruno off on Monday. And I plan a Power 90X boot camp. We expect to produce some new videos though. I’ll try to post a real entry soon.

Until then, here’s some cool links on metabolism, training, and nutrition to check out.

Happy Training! Carol


Dieting and Metabolism by Renee Cloe, ACE Certified Personal Trainer

“Low calorie dieting slows your metabolism, making it progressively more difficult to lose weight and keep it off. The failure rate of most diets is astronomical, yet people continue to try one after another, always hoping that each new scheme will provide the solution. If you’re a veteran of the diet wars, the one word answer to your dilemma may be muscle. Let’s take a look at why diets often fail and how strength training and a healthy appetite can rev up your metabolism.” Read more here.

SLOW METABOLISM PROBLEMS? How To Repair Metabolic Damage And Finally Get The Lean Body You've Always Wanted...

The Proven Science Of Increasing Your Metabolism From: Tom Venuto, NSCA-CPT, CSCS

Do you seem to gain body fat quickly the minute you slack off on your diet or training?

Were you getting results at first, but then it seemed like your metabolism bonked?

Have you been dieting strictly and training hard but you recently hit a plateau and it seems like nothing is working anymore?

If so, then you may have caused metabolic damage. Your metabolism - the sum total of all the physiological, energy-expending processes that take place in your body - can slow down as a result of following starvation diets or losing weight too rapidly in past diet attempts. Once you have damaged your metabolism, it can be extremely difficult to achieve any further fat loss at all.

The good news is, metabolic damage can be repaired. All it takes is the right combination of metabolism stimulating exercise and metabolism stimulating nutrition (NOT just a diet), all done consistently over time.

The big irony is that most of the diet programs that claim to help you get rid of excess weight, only end up making it harder for you in the long run because they use harsh metabolism-decreasing diets and not enough exercise (almost never any weight training).

It may take a little longer if you have really messed things up with severe starvation dieting in the past, especially if you've lost a lot of lean body mass, but it is never hopeless. Do NOT lose hope! Do NOT quit! Anyone can increase their metabolism with this approach.” Read more here.

Nutrition For Newbies Part Two by Christian Thibaudeau (I linked to part one previously).

“In part 1 of Nutrition for Newbies, Coach Thibs gave you the rundown on the big 3 macronutrients, along with some incredibly useful info on fatty acids, cortisol, and the basal metabolic rate (BMR). He also told you which foods to eat and which foods to avoid.

Now he's going to fill your belly and mind with 14 nutritional nuggets and give some concrete advice on how to accomplish almost any physique goal you might have.” Read more here.

Real Fast Fat Loss by Alwyn Cosgrove and Chad Waterbury

“This is a no bullshit fat loss article. There will be no motivational tips, no psychological analysis, no complicated nutritional plan, and no puny-ass exercises.

In fact, just one of the exercises in this plan is probably more demanding than your entire, out-dated fat loss training program. And that's a good thing.

Listen, your goal with each workout during any effective fat loss plan should be to rev up your metabolism and keep it revved up after you leave the gym. You need a tough workout to do that. Therefore, to lose fat and transform your body you must eradicate single-joint isolation exercises because they'll do nothing for fat loss. But there's more that you need to know. Let's break down fat loss into its five most important components.” Read more here.

Protein Wars. How Much is Enough and How Much is Too Much?

The Protein Prejudice
by John M Berardi

I was in the lab the other day, playing researcher, when an aggressive andself-assured undergraduate student burst in through an unlocked door.

"Excuse me. Is there anyone around that I can speak to about protein?"

Apparently, since the sign outside our door reads "University of Western Ontario, Exercise Nutrition Laboratory," it's clear to everyone that there's an exercise and nutrition help desk inside that's dedicated to dropping everything at a moment's notice to answer any and all questions.

"I guess that's me," I sheepishly replied, afraid of what was about to come. "What is it about protein that you want to know?"

"My question is this: Why do all the magazines say that athletes need more protein when it's clear that they don't."

Deepbreath…

Rather than debating my precocious friend, I just scratched out "T-mag.com" on a piece of scrap paper and sent him on his merry way. You see, I've long ago given up on the notion that I can somehow change the world's false dietary perceptions one person at a time. When placed in such a position, I try not to launch into a full-blown nutritional diatribe highlighting the fact that arrogance and ignorance should not be combined in the same meal. Or is that protein and carbs? I can never remember. Read more here.

PROTEIN: The Pros, Cons, and Confusion By NancyClark, MS, RD

Posted on NaturalStrength.com on September 8, 2007
THE ATHLETE'S KITCHEN - Copyright: Nancy Clark, MS, RD, CSSD September 2007

”Athletes who want to build muscles and recover well from workouts often feel confused by ads for protein supplements. They wonder how much and what kinds of protein they should consume—and if egg whites or chicken can do the job. The following information can help you optimize your protein intake—and your peace of mind.

Question: "I want to bulk up. I've started drinking three protein shakes per day between meals. Is this enough or too much?

Answer: To determine how many protein shakes you need, you should first determine how much protein your body actually can use. You need adequate protein to enhance muscle growth; excess protein is unlikely better.

Most exercise scientists agree 1 gram of protein per pound of body weight is a very generous protein allowance for athletes building muscle mass. (More likely, 0.5 to 0.75 gms protein per pound will do the job if you are eating plenty of calories—but let's be generous.) This means a novice 180-pound body builder gets more than enough protein with 180 grams of protein per day. He can easily consume that much with one quart of skim milk, two cans of tuna (i.e., two sandwiches at lunch), and one hefty (8 ounces) piece of chicken, beef or fish at dinner. Consuming protein shakes on top of this simply adds (expensive) calories. You could more wisely get the calories from carbs to fuel your workouts.” Read more here.


Harvard School of Public Health on Protein

Surprisingly little is known about protein and health. We know that (non-resistance training) adults need a minimum of 0.8 grams of protein for every kilogram of body weight per day to keep from slowly breaking down their own tissues. That's just over 7 grams of protein for every 20 pounds of body weight. Beyond that, there's relatively little solid information on the ideal amount of protein in the diet, a healthy target for calories contributed by protein, or the best kinds of protein.

Around the world, millions of people don't get enough protein. Protein malnutrition leads to the condition known as kwashiorkor. Lack of protein can cause growth failure, loss of muscle mass, decreased immunity, weakening of the heart and respiratory system, and death.

In the United States and other developed countries, getting the minimum daily requirement of protein is easy. Cereal with milk for breakfast, a peanut butter and jelly sandwich for lunch, and a piece of fish with a side of beans for dinner adds up to about 70 grams of protein, plenty for the average adult.

Can you get too much protein? Digesting it releases acids that the body usually neutralizes with calcium and other buffering agents in the blood. Eating lots of protein, such as the amounts recommended in the so-called low-carb or no-carb diets, takes lots of calcium. Some of this may be pulled from bone. Following a high-protein diet for a few weeks probably won't have much effect on bone strength. Doing it for a long time, though, could weaken bone. In the Nurses' Health Study, for example, women who ate more than 95 grams of protein a day were 20 percent more likely to have broken a wrist over a 12-year period when compared to those who ate an average amount of protein (less than 68 grams a day).(1) Although more research is clearly needed to define the optimal amount of daily protein, these results suggest that long-term high-protein diets should be used with caution, if at all." Read more here.