Lose fat easier NOT bone and muscle....

Today's Post:  Thursday, 10-22-2015

This will be a short post.

a) Too often people keep eating and drinking the things that fatten them and keep them fat; but eat way less for long enough they lose weight on the scale.

But by using this method, not only do they virtually always gain the weight back, the weight they lose includes bone and muscle, so they are then less healthy and a bigger percentage of them is fat after they gain the weight back!

Eating refined grain wheat and drinking any soft drinks provides little quality protein and tends to cause osteoporosis.

So by eating less but continuing to consume those food like products, losing bone and muscle is quite likely.

b) If instead of just eating way less, people completely stop wheat and ALL soft drinks and eat quality protein foods and organic vegetables instead AND do slow rep strength training.

Without extra hunger or anywhere near as much, this reduces calories but adds bone and muscle instead. 

For people who were getting 20 to 40 % of their calories from high fructose corn syrup and excess sugar and refined grain wheat and the high omega 6 or hydrogenated oils often in wheat foods, many people do lose 10 to 40% of their body weight as fat.

But by getting quality protein and solid nutrition from the organic vegetables and ADDING bone and muscle with the slow rep strength training, they do NOT lose bone and muscle.

They can sustain doing it because they aren’t hungry all the time like people who just try to eat way less and get tired of it.

To me the choice is clear.

Create easy fat loss and lose no bone and muscle and keep off the fat –

 or force yourself to be hungry only to gain the fat back after you lose bone and muscle.

That’s the choice.

What are you doing now?

Which of these choices would you like to make from now on?  

My monthly fatloss progress report....

Today's Post:  Monday, 11-18-2013

This report is no fun to write as it’s bad news this time

This is another mixed review report. (The bad news this month is in Part I.)

And, the likely results I'm headed for are still promising.  (Why is listed below in Part II.)

Part I:

The bad news first:

I gained back the two pounds I lost the month before.  And, another pound and a half for 3 & a half pounds gained.  Now I’m at a pound and a half over my goal weight

I even ate did continue the strategies I’ve continued to use that lost me the 30 pounds to start with.

I’m now 2 pounds below my goal weight. 

So, on the scale, I could gain 2 pounds of muscle without losing any fat and still be at my goal weight.

I also gained back the half an inch on my waist I had just lost the month before.  BOO!

THIS is the key measure for me. 

So that was very disappointing to me.  I think that the added pound and a half above gaining the 2 pounds back may be measurement error since the week before it WAS just a regain of the 2 pounds.

So I still need to lose a bit over 4 inches off my waist.

Based on the lack of what the bodybuilders call high definition and the small visible rolls of fat on my belly and “love handles” and hips and the equal amount of excess visceral fat likely inside my belly, I think I do have that much fat to lose. 

AND, if I eat mostly as I do now and gain even 10 of the 20 to 25 pounds of muscle I’d like to gain, I believe I can and will lose that fat.

I’d very much like to lose four more inches besides that first four from my waist for a total of 8 more inches and even more health benefits.  But at my age and overall sedentary life now, that may be too much to ask even after adding a good bit of muscle. 

(I suspect my stomach and intestines have been too stretched out to decrease that much even after losing the excess fat and gaining the muscle I plan to gain.  I’d love to be wrong about that though!)

There is a chance I found a way to get an inch or so of this off with a new technique I read about since last time.

For now, I will focus some on being just a bit more restrained on getting treats and hope that helps hold the line besides keeping up doing the things that lost me the 30 pounds to begin with.

I will fight to avoid gaining back any more weight; but at this point my main focus still will be to add muscle.

I also need to boost my metabolism to the extent I can do so. 

a) Adding muscle and the exercises I’m doing do help with that already.

b) There is a supplement available in Scandinavia that may boost metabolism enough to make a difference that I hope to make generally available and use myself.

The study on it found it does this better than the much less effective ones like green tea extract and eating some hotter peppers; and it may be possible it would help.)

I don’t have access to it now.  So I need to do more with exercise for now.

c)  It may be possible to wear a chilled vest around my belly and lower back during the weekday for at least an hour a day.  (I believe there may be a temperature that won’t distract me from my work that I can put up with for that long.  It would be high enough I’d not get too cold but cool enough to burn extra calories.)

The great news is that doing this also changes some of your white fat to brown fat that burns more energy all day long.

Again, I don’t have access to it now.  So I need to do more with exercise for now.

Part II.  The good news!:  Why the likely results soon are better!

Next I list why I’ve NOT been able to add quite a bit more muscle as I need to do to force the loss of my remaining belly fat.

So, why is the future looking better at least to some degree? 

It’s because two months ago, I tried something that solved both of those two problems!  And, I am continuing to do them!

1.  The two reasons why I’d NOT been able to add quite a bit more muscle despite knowing the effective way to do so:

In my at home super slow strength training, I’d been held back by struggling with some issues from a left shoulder injury. 

This injury had prevented me from getting stronger on the exercises that use my left shoulder.  Worse, it kept me from making further progress on several of the exercises where I DID get stronger.

Unlike my right shoulder which healed, my left shoulder seemed to keep getting re-injured.

THAT is finally getting better.  In fact, since last month, my left shoulder IS doing a lot better.

The corrective exercises the physical therapist gave me work.  Here again I’m doing them every week AND have made progress with them too.

By doing those exercises to strengthen my shoulders and mostly discontinuing the injurious style of jump rope I was doing, my left shoulder is finally no longer always slightly injured and is gradually recovering and getting stronger too.

This physical therapist was dramatically more competent and effective that the one I saw years ago

a) I was throwing my whole arms through the motion on my jump rope sessions on every repetition. 

You have to do that a bit to start the jump rope at first each time.  BUT, you can minimize it a bit and then use a wrist snap to keep it going mostly after that.  THAT removes 90% or more from the high impact forces on my shoulders!

The bad news is that I’m still relearning this new form and am still terrible at it.  (Since last month, I’m still bad at it and recovering to the point I was at before.  But I’m now making steady progress and beginning to recover some of the fitness the jump rope had given me before.

 I have gotten slightly better at it.  The best news is that doing my jump rope sessions no longer re-injures my left shoulder.

My fitness before had been better because I was doing my sets without a miss and doing longer sets.  BUT, I was forcing the sets to go well by through my arms through the motion.  So far it has seemed very slow to be able to do the sets without a miss without resorting to that.  BUT I DID manage it once.  So, I think I can do it again and begin to do it more of the time.  Once that happens and I usually do the majority to close all of my sessions without a miss and still NOT resort to that, I think I’ll be back to the fitness level I was at before.

And, that will boost my metabolism a bit!

But my progress on the new form is still not quite there; but it IS better than last month.  So I think I will get it back to where it was before.

b)  I’d been doing all my exercises for which I use my shoulders with a shoulders hunched bad posture.  That was causing them to work twice as hard at an angle they were not designed to do well.

So, she said to make a special effort to lift my chest as I did these exercises.  AND, she gave me two corrective exercises to increase my strength and control over how well I can hold my shoulders in the OK position.

That is still a work in progress.  And it will take some time to get better at it.  It’s a matter of gradually getting stronger over several months

The regular exercises that did pain my left shoulder a lot and my right shoulder some, ARE now much less hard on my shoulders.

The new form she suggested works; and my left shoulder is finally and definitely better.

Now that these exercises no longer re-injure me when I do them, my muscles now WILL heal and gradually allow me to get my strength back, get stronger, and add more muscle mass!

In fact, just in the last month, my left shoulder IS holding up to weights that would have given it fits 3 months ago!

2.   Secondly, most of the muscle I lost since I was younger I lost in my legs and buttocks and lower back. 

But to add that muscle I’d need more space and MUCH more weight to do the needed exercises at home. 

I’d also need a leg press machine or a rack with a setting to keep the weight from going down to the floor. And, when I’m working to the level where I can’t do a complete last repetition, one of those two ways of making that safe are critical.

So I’ve been making no or very limited progress on the exercises I do for my upper body at home and making too little for my legs and buttocks and lower back to add the muscle I need.

So, despite my willingness to work hard and the potential I can tell is really there to add the muscle I need, it had NOT been happening.

However, I AM now doing just that set of exercises at The Perfect Workout once a week; and I’m making steady progress at adding weight each week!

In addition, I’ve gotten a good bit stronger on the calf exercises I’ve been doing at home.

And, there’s more!

Even before my recent progress with my shoulder, I found that I WAS able to do their chest press on their machine without my shoulder holding me back!

Now that I also can hold my shoulders in a better position and they will get stronger, I will now gain the chest muscle mass and arm muscle mass I’ve wanted.

And, they also have machines to exercise the big muscles in my upper back.  And I’m getting stronger and adding weight on those exercises too.

So, I now have a real shot at adding enough muscle to force fat loss from my waist!  Finally!

3.  The other interesting news is that their scale measured me as having 8% body fat and having about 40 pounds of muscle.

So if I can add 20 pounds more, my calorie burn from my muscles has the potential to go up by 50%!!

THAT will keep me lean for sure!

Since my arms and shoulders and legs look like I have 11 to 17 % fat; and my belly looks as if I am at least 20% fat, their body fat percentage is WAY low!  Their number looks to be half or less of the real number!

But to the extent I am a bit more lean than I thought, it may mean that I’ll have to try something like liposuction to cut enough more from my belly.

However, I think it’s just off in my case.  Based on comparing my appearance with people who DO have 8% body fat; I think my overall fat is still closer to 20% at best.

So for now, working very hard to get fifty percent stronger or more and adding that 20 pounds of muscle is my goal.

AFTER I do that and get my body fat measured by a more accurate device; then I’ll think again about adding laser liposuction or something similar such as the cold belly wrap around if I still need to do so.

But based on the experience of other people and how they look after adding the muscle, I think and still hope that may not be needed. 

5.  The PGX fiber I spoke of last time, HAS really helped my reflux by giving the excess acid something to work on during the middle of the night when the acid is most acidic instead of my esophagus.   And, it has given me something to fill my empty stomach a bit.  So I’ve had no trouble avoiding midnight snacks.  But I have been chasing it with one spoon of apple sauce; and I’ll try switching that to ice water plus cleaning the PGX fiber off my teeth and see if that change helps.

It may because the small amount of calories and carbs in the applesauce even that little bit I was getting every night.

I very much hope so because between now and a month from now is Thanksgiving!

The good news for Thanksgiving is that we won’t have lots of leftovers at home as we did last year.  So by being pretty good at Thanksgiving dinner, I think I’ll gain far less than last year. 

And, if that one tweak does help with less applesauce at night, I may even lose back a bit by next month.

My monthly fatloss progress report....

Today's Post:  Monday, 10-21-2013

Did lose back the 2 pounds I gained the month before; and the news on future progress is still promising.

This is another mixed review report. (The slightly better news this month is in Part I.)

And, the likely results soon are still promising.  (Why is listed below in Part II.)

Part I:

The slightly good news first: 

I lost back the two pounds I gained the month before.  I even ate well -- though still within the strategies I continue to use that lost me the 30 pounds to start with.

I’m now 2 pounds below my goal weight. 

So, on the scale, I could gain 2 pounds of muscle without losing any fat and still be at my goal weight.

I also lost back between a fourth of an inch and half an inch on my waist!

THIS is the key measure for me.  I’m at my goal WEIGHT.  Now I need to remove the remaining excess fat!

Losing back that 2 pounds and the fourth of an inch from my waist may mean the slight gains in muscle I’m likely getting may be finally working on removing the minimum of 4 more inches of excess fat I need and want to lose from my waist for health protection and to look somewhat better. 

Based on the lack of what the bodybuilders call high definition and the small visible rolls of fat on my belly and “love handles” and hips and the equal amount of excess visceral fat likely inside my belly, I think I do have that much fat to lose. 

AND, if I eat mostly as I do now and gain even 10 of the 20 to 25 pounds of muscle I’d like to gain, I believe I can and will lose that fat.

I’d very much like to lose four more inches besides that first four from my waist for a total of 8 more inches and even more health benefits.  But at my age and overall sedentary life now, that may be too much to ask even after adding a good bit of muscle. 

(I suspect my stomach and intestines have been too stretched out to decrease that much even after losing the excess fat and gaining the muscle I plan to gain.  I’d love to be wrong about that though!)

Since my chest and hips have maintained their slight gains and only my waist got smaller that suggests the small increases of strength I’m beginning to get are adding muscle. 

I will fight to avoid gaining back any more weight; but at this point my main focus will be to add muscle.

(I think when I cut back even with the two a day partial fasting, I was doing enough already that I got a bit of famine response on appetite.  So, as long as I don’t gain back more, I think it may pay me to focus most on adding muscle at this point.)

I also need to boost my metabolism to the extent I can do so. 

a) Adding muscle and the exercises I’m doing do help with that already.

b) There is a supplement available in Scandinavia that may boost metabolism enough to make a difference that I hope to make generally available and use myself.

The study on it found it does this better than the much less effective ones like green tea extract and eating some hotter peppers; and it may be possible it would help.)

c)  It may be possible to wear a chilled vest around my belly and lower back during the weekday for at least an hour a day.  (I believe there may be a temperature that won’t distract me from my work that I can put up with for that long.  It would be high enough I’d not get too cold but cool enough to burn extra calories.)

The great news is that doing this also changes some of your white fat to brown fat that burns more energy all day long.

Part II.  The good news!:  Why the likely results soon are better!

Next I list why I’ve NOT been able to add quite a bit more muscle as I need to do to force the loss of my remaining belly fat.

So, why is the future looking so great all of a sudden?  It’s because just last month, I tried something that solved both of those two problems!  And, I can keep doing them!

1.  The two reasons why I’d NOT been able to add quite a bit more muscle despite knowing the effective way to do so:

In my at home super slow strength training, I’d been held back by struggling with some issues from a left shoulder injury. 

This injury has prevented me from getting stronger on the exercises that use my left shoulder.  Worse, it kept me from making further progress on several of the exercises where I DID get stronger.

Unlike my right shoulder which healed, my left shoulder seemed to keep getting re-injured.

THAT is finally getting better. 

The corrective exercises the physical therapist gave me work. 

By doing those exercises to strengthen my shoulders and mostly discontinuing the injurious style of jump rope I was doing, my left shoulder is finally no longer always slightly injured and is gradually recovering and getting stronger too.

This physical therapist was dramatically more competent and effective that the one I saw years ago

a) I was throwing my whole arms through the motion on my jump rope sessions on every repetition. 

You have to do that a bit to start the jump rope at first each time.  BUT, you can minimize it a bit and then use a wrist snap to keep it going mostly after that.  THAT removes 90% or more from the high impact forces on my shoulders!

The bad news is that I’m still relearning this new form and am still terrible at it. 

 I have gotten slightly better at it.  The best news is that doing my jump rope sessions no longer re-injures my left shoulder.

But my progress on the new form is still not quite there.  I’m seeing the physical therapist this week to see if I can get a bit of coaching to speed my progress on it.

b)  I’d been doing all my exercises for which I use my shoulders with a shoulders hunched bad posture.  That was causing them to work twice as hard at an angle they were not designed to do well.

So, she said to make a special effort to lift my chest as I did these exercises.  AND, she gave me two corrective exercises to increase my strength and control over how well I can hold my shoulders in the OK position.

That is still a work in progress.  And it will take some time to get better at it.  It’s a matter of gradually getting stronger over several months

The regular exercises that did pain my left shoulder a lot and my right shoulder some, ARE now much less hard on my shoulders.

The new form she suggested works; and my left shoulder is finally and definitely better.

Now that these exercises no longer re-injure me when I do them, my muscles now WILL heal and gradually allow me to get my strength back, get stronger, and add more muscle mass!

2.   Secondly, most of the muscle I lost since I was younger I lost in my legs and buttocks and lower back. 

But to add that muscle I’d need more space and MUCH more weight to do the needed exercises at home. 

I’d also need a leg press machine or a rack with a setting to keep the weight from going down to the floor. And, when I’m working to the level where I can’t do a complete last repetition, one of those two ways of making that safe are critical.

So I’ve been making no or very limited progress on the exercises I do for my upper body at home and making too little for my legs and buttocks and lower back to add the muscle I need.

So, despite my willingness to work hard and the potential I can tell is really there to add the muscle I need, it had NOT been happening.

However, I AM now doing just that set of exercises at The Perfect Workout once a week; and I’m making steady progress at adding weight each week!

In addition, I’ve gotten a good bit stronger on the calf exercises I’ve been doing at home.

And, there’s more!

Even before my recent progress with my shoulder, I found that I WAS able to do their chest press on their machine without my shoulder holding me back!

Now that I also can hold my shoulders in a better position and they will get stronger, I will now gain the chest muscle mass and arm muscle mass I’ve wanted.

And, they also have machines to exercise the big muscles in my upper back.  And I’m getting stronger and adding weight on those exercises too.

So, I now have a real shot at adding enough muscle to force fat loss from my waist!  Finally!

3.  The other interesting news is that their scale measured me as having 8% body fat and having about 40 pounds of muscle.

So if I can add 20 pounds more, my calorie burn from my muscles has the potential to go up by 50%!!

THAT will keep me lean for sure!

Since my arms and shoulders and legs look like I have 11 to 17 % fat; and my belly looks as if I am at least 20% fat, their body fat percentage is WAY low!  Their number looks to be half or less of the real number!

But to the extent I am a bit more lean than I thought, it may mean that I’ll have to try something like liposuction to cut enough more from my belly.

However, I think it’s just off in my case.  Based on comparing my appearance with people who DO have 8% body fat; I think my overall fat is still closer to 20% at best.

So for now, working very hard to get fifty percent stronger or more and adding that 20 pounds of muscle is my goal.

AFTER I do that and get my body fat measured by a more accurate device; then I’ll think again about adding laser liposuction or something similar such as the cold belly wrap around if I still need to do so.

But based on the experience of other people and how they look after adding the muscle, I think and still hope that may not be needed. 

5.  There is one more piece of good news potentially that I literally began just since I measured and weighed myself last Saturday morning.

Instead of taking a small amount of PGX fiber supplement when I wake hungry in the middle of the night instead of eating the once or twice a month when I otherwise would have eaten something, Saturday night and last night I did it both days because my reflux was giving me heartburn at night. 

My thought was to give the acid something to chew on besides me!  It worked!  And, I slept better because of it. 

Last night I really didn’t want to take the time for it; but I knew I’d feel rotten if I didn’t because it worked the night before.  So I did it and now realize I can continue to do it.

The surprise is that today is my first of my two partial fast days this week; and I’ve been less hungry than usual.

That may be a leading indicator to suggest I’ll eat a bit less extra between now and next month by continuing to take the PGX at night for stopping the heartburn.

If that does happen, I may lose a few pounds of fat by next month to go with the bit of added muscle.  And, if THAT happens, I may lose half an inch off my waist.

At this point, I think this will be a one-time event if it does happen.  But since I really need to continue the night time PGX to sleep better, if it that bit of fat loss does happen, it will be a permanent change.

We’ll see how I did with that next time.

My monthly fatloss progress report....

Today's Post:  Monday, 9-23-2013

Almost a carbon copy of last month; but I gained less and the news on future progress is better too!

This is another of my not so great but mixed review reports. (That report is in Part I.)

But the likely results soon are GREAT!  (Why is listed below in Part II.)

Part I:

Bad news first: 

I gained back two more pounds.

Never happy with that; but I’m now back at my goal weight. 

So as long as I am careful enough to not gain back more, I’m still OK so far.

I did gain back a bit on my waist however.  THAT is FAR less OK!

In addition, I had my waist measure at The Perfect Workout and had it as 40 inches exactly.  Yikes!  My measurements aren’t that inaccurate; however, that’s a minimum of 2 inches too big for good health and still 5 to 6 inches larger than my goal.

OK  news:

I did gain an inch on my chest and about half an inch on my hips; and THAT may have included some muscle. 

I will fight to avoid gaining back any more weight; but at this point my main focus will be to add muscle.

(I think when I cut back even with the two a day partial fasting, I was doing enough already that I got a bit of famine response on appetite.  So as long as I don’t gain back more, I think it may pay me to focus most on adding muscle at this point.

I also need to boost my metabolism to the extent I can do so.  Adding muscle and the exercises I’m doing do help with that already.)

Part II.  The good news!:  Why the likely results soon are GREAT!

Next I list why I’ve NOT been able to add quite a bit more muscle as I need to do to force the loss of my remaining belly fat.

So, why is the future looking so great all of a sudden?  It’s because just last month, I tried something that solved both of those two problems!  And, I can keep doing it!

1.  The two reasons why I’ve NOT been able to add quite a bit more muscle despite knowing the effective way to do so:

In my at home super slow strength training, I’ve been held back by struggling with some issues from a left shoulder injury. 

This injury has prevented me from getting stronger on the exercises that use my left shoulder.  Worse, it has kept me from making further progress on several of the exercises where I DID get stronger.

Unlike my right shoulder which healed, my left shoulder seems to keep getting re-injured.

THAT is now coming to a screeching halt!!

I asked my doctor about it and she referred me for physical therapy.

My previous experience with trying Physical Therapy was simply  dreadful.  But in hopes I might learn something this time to stop re-injuring my shoulder and get corrective exercises I went just in case to the first appointment.

MUCH BETTER!  The woman Physical Therapist immediately found out the two things I’d been doing that kept injuring my left shoulder and bothering my right shoulder a bit too.

a)  I was throwing my whole arms through the motion on my jump rope sessions on every repetition.  You have to do that a bit to start the jump rope at first each time.  BUT, you can minimize it a bit and then use a wrist snap to keep it going mostly after that.  THAT removes 90% or more from the high impact forces on my shoulders!

The bad news is that I’m still relearning this new form and am terrible at it.  So my amount of exercise is down from what I want.

But the good news is MUCH better.  I AM getting better at it!  And the best news is that doing my jump rope sessions no longer re-injures my shoulder.

b)  I’d been doing all my exercises for which I use my shoulders with a shoulders hunched bad posture.  That was causing them to work twice as hard at an angle they were not designed to do well.

So, she said to make a special effort to lift my chest as I did these exercises.  AND, she gave me two corrective exercises to increase my strength and control over how well I can hold my shoulders in the OK position.

That is still a work in progress.  And it will take some time to get better at it.

BUT, the exercises ARE less hard on my shoulders.

Now that they no longer re-injure me when I do them, my muscles now WILL heal and gradually allow me to get my strength back, get stronger, and add more muscle mass!

2.   Secondly, most of the muscle I lost since I was younger I lost in my legs and buttocks and lower back. 

But to add that muscle I’d need more space and MUCH more weight to do the needed exercises at home. 

I’d also need a leg press machine or a rack with a setting to keep the weight from going down to the floor. And, when I’m working to the level where I can’t do a complete last repetition, one of those two ways of making that safe are critical.

So I’ve been making no or very limited progress on the exercises I do for my upper body at home and making too little for my legs and buttocks and lower back to add the muscle I need.

So, despite my willingness to work hard and the potential I can tell is really there to add the muscle I need, it had NOT been happening.

However, I AM now doing just that set of exercises at The Perfect Workout once a week; and I’m making steady progress at adding weight each week!

In addition, I’ve gotten a good bit stronger on the calf exercises I’ve been doing at home.

And, there’s more!

Even before my recent progress with my shoulder, I found that I WAS able to do their chest press on their machine without my shoulder holding me back!

Now that I also can hold my shoulders in a better position and they will get stronger, I will now gain the chest muscle mass and arm muscle mass I’ve wanted.

And, they also have machines to exercise the big muscles in my upper back.  And I’m getting stronger and adding weight on those exercises too.

So, I now have a real shot at adding enough muscle to force fat loss from my waist!  Finally!

3.  The other interesting news is that their scale measured me as having 8% body fat and having about 40 pounds of muscle.

So if I can add 20 pounds more, my calorie burn from my muscles has the potential to go up by 50%!!

THAT will keep me lean for sure!

Since my arms and shoulders and legs look like I have 11 to 17 % fat; and my belly looks as if I am at least 20% fat, their body fat percentage is WAY low!

But to the extent I am a bit more lean than I thought, it may mean that I’ll have to try something like liposuction to cut enough more from my belly.

However, I think it’s just off in my case.  Based on comparing my appearance with people who DO have 8% body fat; I think my overall fat is still closer to 20% at best.

So for now, working very hard to get fifty percent stronger or more and adding that 20 pounds of muscle is my goal.

AFTER I do that and get my body fat measured by a more accurate device; then I’ll think again about adding laser liposuction or something similar if I still need to do so.

But based on the experience of other people and how they look after adding the muscle, I think that may not be needed.  

New information on how to keep lost fat off....

Today's Post:  Thursday, 9-19-2013

Recently my email with features on Yahoo highlighted information on how to keep off fat you lost.

The article was written by, Kristin Kirkpatrick, M.S., R.D., L.D.  Manager of Wellness Nutrition Services at Cleveland Clinic Wellness Institute.

Her title was:  “The Real Weight Loss Battle: Keeping It Off” and it was first posted on09/01/2011.

This post lists her points.

1.  One of her points adds a dramatically important reason to eat raw vegetables and very lightly cooked vegetables that still have some crunch to them and eat raw nuts, un-oiled and not salted  that are also crunchy!

She quotes research that found that chewing more turns down a hormone called ghrelin that causes you to feel strong hunger.

“In this particular study, blood tests taken 90 minutes after eating showed that individuals that chewed 40 times (as opposed to 15) had much lower levels of ghrelin and thus, ate less due to decreased appetite.”

This is an extremely important point.  This is why eating some raw or very lightly cooked vegetables at almost every meal except breakfast is so helpful.  It not only is very high in nutrition and low in calories and filling due to the high fiber content, you have to chew it more to eat it!  So you are not only more full and nourished, your hunger itself goes down too!

Also, advice like “chew more” ruins the enjoyment of food if you count chews plus hardly anyone is so into health as to get themselves to do that every time!

But if you include raw vegetables and very lightly cooked vegetables at almost every lunch and dinner and some snacks, you do it automatically.

And you also get your hunger turned down by the extra fiber too.  Plus their low calorie content helps you eat more food and less calories at the same time!

2.  She also highlights that removing things like potato chips and soft drinks and other sources of lots of sugar or large boosts in blood sugar or insulin must be a permanent life style upgrade.

She paints a picture of your fat cells just waiting for you to begin eating or drinking just a little bit of those so they can gain all their fat back!

(It’s our hope that by helping people learn just how relentlessly fattening these are and how harmful they are to health that people will write them off and never have them again. 

Any exceptions need to be extremely rare and very carefully limited to avoid this.)

Adding health OK protein foods and fats and oils also helps with this as they turn down hunger far better than these high glycemic fast insulin producers do. 

Eating health OK fats and oils also turns down another hunger hormone called CKK -- which is why people who include them in moderation lose more fat and keep it off far better because they stick to healthy eating far more often than people who only eat nonfat and super low fat foods.

By finding or developing tasty combination recipes for salad and vegetable main dishes that incorporate such vegetables and health OK protein foods and fats and oils and some whole fruit plus skillful use of spices you can develop a set of recipes that you really enjoy eating. 

Using extra virgin olive oil -- and cooked and raw diced onion and minced fresh garlic – IF those are to your taste – can really help with this as it dramatically improves your chances of continuing your healthy eating. 

These foods and spices also are very strongly health protective particularly if organic.

Eating a version of the Mediterranean diet that features lots of organic vegetables and removes most of the bread and pasta dishes is a great way to do this.  (You can also now find or make breads and pasta using no grain at all which also works.  “Paleo Bread” does this very well.)

3.  She also makes the point that at times, you will have to make an extra effort to keep doing the things that removed the fat and are keeping it from returning.

“You did it! You lost the weight and now you're looking and feeling like a million bucks.

….How can you….(not) regain (your lost fat) when…many others have failed?’

“ It won't be easy, but with hard work -- and a few tactics you may not have thought of -- you may just beat the odds.”

This is far easier if you set things up where you eat health OK foods that taste good; you get into a routine of eating these things regularly; and you eat the foods that cut your hunger with fewer calories.

It also helps to increase your calorie burn with effective strength training and short periods of high intensity cardio.  This allows you to eat more without the fat returning.

And, last but not least, this is why an ongoing and well run support group that teaches these things would be so helpful.

As many of you know we are working on that to offer you!  

My monthly fatloss progress report....

Today's Post:  Monday, 8-19-2013

This is another of my not so great but mixed review reports. (That report is in Part I.)

But the likely results soon are GREAT!  (Why is listed below in Part II.)

Part I:

Bad news first: 

Instead of staying the same or going up just a pound or so, I gained back the four pounds I lost the previous month and another half pound more.

But the real damage was the 3 pounds I gained just last week!  The weeks before that I was staying steady and was just a pound or so more than last time.

The OK news: 

a) Last week when I gained the 3 pounds there were two temporary reasons for it. 

When I overeat sweet treats, I gain immediately.  I did that just after I measured last time on Saturday.  I’ve done far worse. 

The main culprit was that I ate extra paleo bread and Irish butter many times during the week.

Turns out this is just like when I overate almond butter.  The food itself was health OK AND low glycemic.  But while that makes having SOME a few times a month or a little a few times a week OK, it has WAY too many calories to do overdo it most days of every week – or even one week! 

I found if almond butter was in the house, its taste to me was too good to be safe to have in the house.  And once I stopped buying it, I lost back the five pounds I gained from overeating it.

So, I’ve already stopped the Paleo bread and butter as a several times a week treat! I’ve had none since and will simply not eat it again more than once or twice a month.

That means that I’ll likely lose back the 3 pounds from last week at least by next time.

b)  On the scale, I’m still 4 pounds under my goal weight. So my main need for taking fat off my belly and me all over is to force it with muscle gain.  AND, I’ve still kept off 5 and a half pounds of the 10 pounds I lost from the intermittent partial fasting!

c) Some of the 4 and a half pounds WAS muscle!  I did NOT gain back any inches on my waist!!

Part II.  The good news!:  Why the likely results soon are GREAT!

Next I list why I’ve NOT been able to add quite a bit more muscle as I need to do to force the loss of my remaining belly fat.

So, why is the future looking so great all of a sudden?  It’s because just last week, I tried something that solved both of those two problems!  And, I can keep doing it!

1.  The two reasons why I’ve NOT been able to add quite a bit more muscle despite knowing the effective way to do so:

a) In my at home super slow strength training, I’ve been held back by struggling with some issues from a left shoulder injury. 

This injury has prevented me from getting stronger on the exercises that use my left shoulder.  Worse, it has kept me from making further progress on several of the exercises where I DID get stronger.

Unlike my right shoulder which healed, my left shoulder seems to keep getting re-injured.

Worst of all, this left shoulder injury has kept me from sleeping well enough for the injury to heal. 

b) Secondly, most of the muscle I lost since I was younger I lost in my legs and buttocks and lower back. 

But to add that muscle I’d need more space and MUCH more weight to do the needed exercises at home. 

I’d also need a leg press machine or a rack with a setting to keep the weight from going down to the floor. And, when I’m working to the level where I can’t do a complete last repetition, one of those two ways of making that safe are critical.

So I’ve been making no or very limited progress on the exercises I do for my upper body at home and making too little for my legs and buttocks and lower back to add the muscle I need.

So, despite my willingness to work hard and the potential I can tell is really there to add the muscle I need, it has NOT happened!

2.  Just last week, I tried something that solved both of those two problems!  And, I can keep doing it!

a)  It occurred to me that I could try the leg press machine at The Perfect Workout where my wife goes since her referral would make the trial session free, then if it seemed to work OK, I could go to a gym that had a leg press machine once a week.

a)  Did it work out well?  It worked wonderfully well!  No chance of injury AND I could feel during the exercise and after I went home that doing it regularly clearly CAN add the pounds of lower body muscle I need to force the loss of my belly fat!

But the fabulous news is even better!

b) On their other machines for arms and chest, I was able to exert full effort for potentially the full effect I need WITHOUT putting ANY load on my injured shoulder.

THAT means I don’t have to wait to add strength and muscle in my arms and chest, I can do it NOW!

Best of all,  I can just stop doing ANY exercise for my left shoulder AND that much higher level of testosterone release and growth hormone release from all the exercises I CAN now do will cause my left shoulder to heal finally!

Then, a few weeks after my shoulder does heal, my arms will be so much stronger, it will be easy to build back the strength in that shoulder!

Just those two things show the potential to gain the muscle I need to add some weight to get back to my goal weight yet cut several inches from my waist and pounds fat off my belly and all the rest of me!

c)  But there were two very important extras too!

In the same way I’ve not had the equipment at home to work my muscles in my legs and buttocks and lower back, I’ve not had the equipment to fully exercise my upper back!

They DO have those machines!

And, their Nautilus machines also work the muscles exercised a bit more fully than the dumbbells I use at home without having to waste some of the effort controlling the weight.

I have had to rework my schedule to work around the new once a week workout I’ll be doing at The Perfect Workout.  But I’ve done it and believe the changes I’ve made will work.

So from now on, I’ll be continuing to weigh on the scale to catch things that will add fat or that help lose it -- as happened last month.  And, of course, I’ll keep doing all the things that have helped me lose 36 pounds of fat since my high point!

But I’ll focus most on watching my waist measurement for losses of a quarter inch or more a month.

And, though the fat losses will hide increases in muscle in my chest and hips for a few months, I fully expect to see increases in those measures from added muscle after that!   

Two related Fat loss tips that worked....

Today's Post:  Thursday, 5-2-2013

(Short post:  Important new announcement and update follows it! )

I recently read the new book, Man 2.0 Engineering the Alpha: A Real World Guide to an Unreal Life: Build More Muscle. Burn More Fat. Have More Sex by John Romaniello & Adam Bornstein recently.

Clearly it’s designed for young men or men who want their youth back.  And, it’s clear in reading it, it IS mostly for young men who want those results.

More than that, their plan is so complex and the recommended foods so expensive to buy, that it is for such men with more time than most and more far more money too!

So, why did I read it?!

The author’s DO get results in helping their in person clients lose belly fat.  Their clients DO get smaller waists with far less visible fat by using their advice.

So, their advice works!  That means that some parts of their advice will also work for older men and women of any age!

And, as I’ve learned in my own case, to lose BELLY fat and inches off your waist, you have to lose extra fat beyond what it takes to lose the easier to lose fat from changing totally away from eating really bad foods, drinking soft drinks, and getting NO exercise at all.  

And, besides losing even more fat, you have to make that extra fat loss and belly fat loss  happen in part by gaining more muscle.

Their basic formula is classic. 

Eat far more protein; eat nonstarchy vegetables; and limit starchy foods to small servings only on occasion. 

AND, do LOTS of challenging strength training for almost every part of your body really fast without let up but only 3 days a week with rest days in between. 

(They don’t SAY to stop all soft drinks and packaged snacks, dinners, and desserts and sugary treats and baked goods and hydrogenated and junk omega 6 oils.  But they sure don’t include them or their calories in their list of what to eat and drink either!)

Then they add three interesting and different ways to remove calories:

1.  Get a half hour more sleep than most people do or than you were before unless you already got that much sleep. 

Your body regulates and optimizes your appetite hormones and growth hormones and testosterone release far better when not short on sleep!

When you have that little bit longer fast period every day, your body burns fat better and adds it less readily.

2.  Have one day a week or once every two weeks where you fast on a non-workout day. And, keep your total calories each day you do eat low enough to only feed the body you want to have with none left over for extra fat.

3.  Create a plan that maximizes how long you fast daily from when you have dinner and your last food of the day to when you eat breakfast. Same reason:  When you have that little bit longer fast period every day, your body burns fat better and adds it less readily.

The result of all of the above -- OR a similar plan that adds muscle effectively in simpler, less time-consuming and expensive ways -- is that you lose belly fat and add muscle.  Then you are a LOT less fat and your health protection goes up a lot too because belly fat inside your belly, visceral fat, is so harmful to your health.  And you have far less of belly and visceral fat!

I already use some partial fasts each week, notably Tuesdays during the work day and a to a lesser degree on Thursdays and every other Wednesday.

And, I already to effective strength training that’s getting results one day a week for upper body and one for legs.

So, since their style is different, I just began using it on my easier second upper body exercise day.  So far that’s working out decently.

But the BIG thing I did was to preemptively eat the part of my late evening snacks that I found helped me LOSE weight* right after dinner INSTEAD OF late at night to increase my fasting duration each day.    (*one spoonful of guacamole, one spoonful of nonfat cottage cheese, and a small serving of raw broccoli florets which have health OK fats, health OK protein, and health promoting nonstarchy vegetable and more fiber.  This tends to prevent night time hunger and snacking or eating MORE late night food which is why it helped me lose fat and weight.)

The second BIG thing I did was to be SURE to do chores early enough in the evening that I could consistently go to bed a half an hour earlier.

This DID prevent late evening hunger because the two worked together.  By the time I would have been hungry before, NOW I was already asleep!

The results astonished me!

In two weeks, I lost 7 pounds!

And, for the most part, I can keep doing this most days of every week.

Plus, my muscle gain still has more coming as I keep doing the effective strength training!

The Indiegogo.com crowd funding for our fat loss support site described below, went live last Friday, 4-19 and is live now at: 

http://www.indiegogo.com/projects/building-the-worlds-most-effective-fat-loss-support-site-using-proven-methods/x/2390951

If you want permanent fat loss and are willing to make an effort to learn and begin the methods that are proven to work,

please join our beta and charter members and we’ll send you the overview of our 10 main methods soon.  You’ll also get a chance to help us start with a fat loss support site that includes what you think would help you most!

Important NEW announcement:

We plan a major upgrade our crowd funding site on Monday,5-6.

That will be visible by Tuesday morning, 5-7 and may be by late in the day on Monday, 5-6.

My monthly fatloss progress report....

Today's Post:  Monday, 4-22-2013

(Short post:  Important new announcement follows it! )

As is often typical, this month's monthly report is mixed; but this one was still far more good than bad.

Over four of the last five weeks, a bit of the MAJOR improvements I think are coming are still showing up.

But I did have a set back.

Since last time was 5 weeks ago.  (Happens every 3 months.)

I lost 5 pounds on the scale this month in 4 of the weeks!

But due to not one -- but 3 events -- in one week, two were family celebrations of my Mom’s 90^th birthday, in the second of the 5 weeks I gained 6 and a half pounds overall.

So, despite my 4 good weeks I gained 1 and half pounds on the scale since last time.

The other bit of good news is that at least part of the 1 and a half pounds was muscle!

I’ve been doing more effective strength training exercise for my chest and upper back recently.  And, I gained a quarter inch on my chest measurement.

I’ve been doing more effective strength training exercise recently for my legs and glutes (aka butt muscles.)

And, I gained a quarter inch on my hips measurement and a quarter inch on my chest..

I did NOT gain any on my waist.

I think I have a real shot at losing the remaining 3 pounds to my goal weight by next month and add another quarter inch on my chest and hips measurements – and a quarter to half an inch OFF my waist!

That may be likely in fact because I have two new ways to cut back my effective calories and two new ways to add muscle that I’m already using.

I started the two new ways to add muscle this morning.  And, I’ll begin the two new ways to cut my effective calories from today on -- the daily one tonight and the one for each Thursday starting this Thursday this week.

I’m still doing:

the much more effective strength training for resulting muscle gains;

the greater control of my evening snacks; and

my big drop in wheat and lactose intake I recently added.

AND I’m still doing all the other set of things that helped me lose 12 pounds of fat from when I’d regained 15.

The process IS sustainable.  So this time the fat will stay off!

Important new announcement:

The Indiegogo.com crowd funding for our fat loss support site described below, just went live last Friday, 4-19 and is live now at: 

http://www.indiegogo.com/projects/building-the-worlds-most-effective-fat-loss-support-site-using-proven-methods/x/2390951

If you want permanent fat loss and are willing to make an effort to learn and begin the methods that are proven to work,

please join our beta and charter members and we’ll send you the overview of our 10 main methods soon.  You’ll also get a chance to help us start with a fat loss support site that includes what you think would help you most!

If your support our efforts to help such people

-- or our efforts to stop the obesity epidemic and its massive but avoidable health care costs,

please make a contribution to help us get it done.  More would be nice.

But even $5 would help!

We are now building what will be the most effective fat loss support site.

When people use it they will lose fat and keep it off permanently.

Our blog will temporarily focus on that in some way.  And, in a few weeks our more normal posts will resume.

All of our posts focus on helping people have more years of enjoyable and productive life that is free of avoidable diseases!

That lifestyle helps prevent people from getting fat and makes losing fat dramatically easier and more sustainable – leading to permanent fat loss and good health.

But the process of losing fat is more challenging and requires other efforts and to lose all the fat and keep it off requires a few more things.

It also requires extra effort when fat loss stops or reverses.  It requires extra effort when life changes or real disasters get in the way in order to recover and keep the fat loss going and permanent.

Use of an effective fat loss support site helps enough people do that has proven to double the chances of people to succeed.

But those fat loss support efforts in that research were less complete and effective than what we think possible. 

So we’re building a fat loss support site that we plan to make over 90% effective instead of just going from 20% success to 40% success. 

We aim for a fat loss support site that enables over 90% of the people who join to have permanent fat loss.  

New Project to help people lose fat they keep off....

Today's Post:  Wednesday, 4-17-2013

We are now building what will be the most effective fat loss support site.

When people use it they will lose fat and keep it off permanently.

Our blog will temporarily focus on that in some way.  And, in a few weeks our more normal posts will resume.

Today’s new info:  Wednesday, 4-17-2013....

New heart problem may be caused by eating meat – but maybe not for people who know how to counteract it.

Meat and l-carnitine supplements may be a problem for your heart. But the study  suggesting this wasn’t complete enough to be sure nor did they test the two ways to prevent the problem if it does exist in people.

Recently a study was released that based on tests on food fed mice.  When they were fed read meat high in l-carnitine bacteria in their gut that like l-carnitine became more numerous.  Those bacteria in turn released a compound that is thought to cause atherosclerosis and help cause heart disease.  That compound seems to prevent your body from removing excess LDL cholesterol.

They didn’t test the heart disease causing effects in people of this compound nor did they even show that HDL went down or LDL went up.  But they did find more of the bacteria and the compound in eaters of meat than in vegan vegetarians.

For fat loss, a high protein diet really helps! 

And, since only meat from 100% naturally fed animals is really OK for your health and costs more, beans and lentils and low or nonfat dairy and eggs from pasture fed chickens and wild caught fish and whey supplements are better protein sources for most people than meat.

But some younger people who like meat have gotten good fat loss results eating more naturally fed meat for their protein.  The ones who know better eat 100 % grass fed, beef, bison, or lamb or venison.  Those are meats high in l-carnitine while the previous set of protein foods has little.

And, in direct tests, l-carnitine IMPROVES heart health and your overall energy and supports building muscle.  So because of that, many people take supplements of l-carnitine.

So, it would seem more desirable to simply eat meat but only from naturally fed animals and the other set of things more often for some people.

For people who do eat a lot of meat for their protein and fat loss and for those that take l-carnitine, it’s likely protective to do the other things that boost HDL and which lower LDL and triglycerides.  My guess is that those good effects simply swamp or overcome the effects of this bacterial byproduct.

Secondly, they did NOT test taking a probiotic supplement to see if that lowered the amount of these bacteria. 

Since anyone eating commercially raised meat or poultry should be taking probiotics to fight back against bacteria that is antibiotic resistant from these foods, if taking probiotics prevents this effect, that too would work to control the level of this bacterial byproduct.

So my best guess as to the best strategy based on what I do know is:

to eat less red meat even from naturally fed animals and eat the other kinds of health OK protein foods more.

to follow the practices such as vigorous exercise most days of every week and NOT eating hydrogenated oils -- and taking niacin and sterol supplements to boost HDL and lower LDL and very little real sugar and no HFCS or refined grains to lower triglycerides.

And, to take probiotics daily.

That goes double if you take l-carnitine as I do or if you eat a lot of meat from naturally fed animals which I don’t do but many people successful at fat loss do eat!

Meanwhile I hope they do the other indicated research so we know for sure.  At the least they should try testing directly for this bacterial byproduct or test for direct evidence of the harmful effect it is reported to have – in people.

Testing to see if these other approaches do solve the problem would also be helpful.

Our new project:

From Focus on Your Health:

All of our posts focus on helping people have more years of enjoyable and productive life that is free of avoidable diseases!

That lifestyle helps prevent people from getting fat and makes losing fat dramatically easier and more sustainable – leading to permanent fat loss and good health.

But the process of losing fat is more challenging and requires other efforts and to lose all the fat and keep it off requires a few more things.

It also requires extra effort when fat loss stops or reverses.  It requires extra effort when life changes or real disasters get in the way in order to recover and keep the fat loss going and permanent.

Use of an effective fat loss support site helps enough people do that it has proven to double the chances of people to succeed.

But those fat loss support efforts in that research were less complete and effective than what we think possible.  

So we’re building a fat loss support site that we plan to make over 90% effective instead of just going from 20% success to 40% success. 

We aim for a fat loss support site that enables over 90% of the people who join to have permanent fat loss.

So, during the period while we are setting up a crowd-funding campaign on Indiegogo.com we will have shorter to write posts about that and about fat loss.

(We have dozens of posts you can scroll back to on preventing heart disease, cancer, and mental decline and far more, if you want that information now and during this time.)

Meanwhile here are some post summaries on posts we’ve done this year on fat loss or making the efforts that lead to it work well:

Ways to remove extra calories from your food & drink....Friday, 3-29-2013

You CAN lose fat by adding muscle and doing other things that boost your metabolism.

But calories DO count and removing some kinds and a bit of others will speed your fat loss and help you to keep it off.

This post has which calories to cut that either are easier than most to cut or make you LESS hungry -- or cut calories from foods or drinks that harm your health.

Diet soft drinks DO fatten and harm your health....Friday, 2-22-2013

A recent study found that in their very carefully regimented study people did not eat more when they drank diet soft drinks.  The much worse news is that longer studies of real diet soft drink drinkers show they routinely have MORE belly fat and more type 2 diabetes THAN drinkers of regular soft drinks. 

Does that mean they are WAY fatter and more at risk of disease than people who drink ice water or coffee without extra sweeteners or tea or green tea instead?  Totally, that’s exactly what those other studies mean!

Has this new study changed that?  Nope.  In fact a different newly reported study found diet soft drinkers were significantly greater risk of type 2 diabetes than drinkers of regular soft drinks.  Worse, because they drank more of them a week other information shows their risk of osteoporosis is also that much higher too!

Very Effective interval cardio can be brief....Tuesday, 2-19-2013

Based on my own experience with it the various forms of burst or short periods of high intensity cardio very time efficient and incredibly effective as fitness exercise. 

Now in addition to my experience here is some research on why that’s so AND the information that it’s NINE times more effective for fat loss than longer and slower cardio.

I also cover how to get into it slowly and make it safer to do in this post.

My monthly fatloss progress report....Monday, 2-18-2013

For the second month in a row, every week I did things right I lost a pound or more on the scale.  I feel I’m finally in control of the process.  And by doing everything right in months without extra holidays and adding the next round of upgrades and continuing to do the ones I already have begun, I now believe I’ll reach my goals.  This is a BIG change for the better from a few months ago and before that. It’s not just promising now, it’s actually working!

4-2 note: It has done so.  I’ve lost more 6 pounds since 2-18-2013.

Why do both strength training AND interval cardio each week….Friday, 2-8-2013

1.  The obvious and a very important reason is that it’s better to be both fit AND strong with all the benefits of both!

2.  Studies also show that people who do some of each every week get far more health benefits than people who do twice as much as either one!

3.  If the information on this in a recent Mike Geary email is correct, an important reason to do both is that although each kind of exercise does some of both, strength training releases more testosterone; & interval or variable cardio with very fast or high out put parts releases more growth hormone.

Having both youthful or moderately higher testosterone and growth hormone every week has very strong health benefits.  They also tend to slow aging and speed up needed repairs.

Even MORE on how harmful HFCS, high fructose corn syrup, is!....Thursday, 2-7-2013

We already knew high fructose corn syrup was even more fattening than sugar and many of the dreadful ways consuming it harms your health.  We start this post with that information. 

But new brain scan research shows that high fructose corn syrup is even more fattening than we already thought!  Other new research has even more ways consuming high fructose corn syrup harms your health too!

Then we review how to avoid ingesting it! You have to do some work because it’s still in so many things.

Why to minimize wheat intake for fat loss....Tuesday, 2-5-2013

Simply put, eliminating all refined grains and 95% or more of any kind of wheat from your diet will help substantially in losing fat and keeping it off.

Doing so will also dramatically improve and protect your health.

1.  Eating ANY refined grains helps make you fat and harms your health in multiple ways.  And most of the refined grains in most stores and eateries today are refined wheat flour.

2.  Our bodies are not well suited to eat ANY grains -- and for eating today’s double modified wheat this is even less so!

3.  Eating today’s wheat more than about once a month, even if 100 % whole grain only, causes or helps cause a long list of diseases most people would like to not have or not get!  Worse, even such whole wheat is even more fattening than other grains even in refined form.   These include having excess belly fat and acid reflux which are now hitting almost epidemic numbers in this county!

 Overcome food cravings....Thursday, 1-31-2013

Food cravings range from a bit obnoxious but ignorable to all but forcing you to eat no matter what you think of the idea.

1.  But if you stop cravings from happening at all that goes away!

2.  If you can turn them down and/or sharply increase your ability to ignore them, that also works reliably.

3.  If you give in to eating -- BUT eat something that turns off the craving or turns it down enough to ignore AND which does not fatten you, that also works.

This post has methods proven to work to do each of these 3 things. 

   Do all three kinds of things and you can BEAT cravings too!

Breakthrough in fatloss and health....Tuesday, 1-29-2013

Strength training is THE most effective method for fat loss when it adds enough muscle to you.  This new method is so much more effective than other methods you can feel it working from the very first session.  This means you can now begin or continue a fat loss program with confidence you WILL succeed in losing fat and keeping it off.  You can lose fat with far less need to cut back calories or be hungry too often or too much for one thing.

You lose belly fat and begin to look trimmer sooner.

Even better, you can do it at home if you need to; and it is MUCH safer also than the old kind of strength training.

Bonus:  This kind of strength training is also that much more effective in delivering health benefits!

This post has details.  Check it out.

The 9 most effective weight loss methods....Thursday, 1-10-2013

These 9 things are what people do who actually achieve permanent fat loss.  That means the methods work!  And, if you each of these 9 things too, you can lose all YOUR fat and keep it all off.

If that’s a goal – or even a desire -- for you, check out this post!

Why high fructose corn syrup is fattening....Tuesday, 1-8-2013

We already knew that high fructose corn syrup is fattening and extra harmful.  But two new things have come up showing why it is extra fattening.

1.  The big one is that real sugar turns down your appetite a bit when you eat it in foods; but recent research using brain scans proves that high fructose corn syrup does not!

We’ve already posted that fructose and glucose in real sugar are bonded or linked together and your body has to separate them. 

But high fructose corn syrup is a simple mix of some of each.  That means that the blood sugar surge from ingesting that high fructose corn syrup is worse and faster than it is for sugar.  So ingesting high fructose corn syrup is more addictive and more likely to cause type 2 diabetes and rebound hunger than sugar is.

2.  I’ve also recently read there is a petition to the FDA to limit high fructose corn syrup to containing the 55% 45% mix or at least label it if there is more fructose than 55%.  It seems that much of the high fructose corn syrup now used in foods and drinks is more addictive, sweeter, and more fattening for that reason too – it contains more than 55% fructose.

This post has more reasons that high fructose corn syrup is harmful; several ways you can avoid it; and the very large list of fattening and harmful stuff that foods containing high fructose corn syrup also tend to be made out of!

Cut injuries from exercise and sports in half....Friday, 1-4-2013

We’ve already posted that taking 3,000 to 10,000 iu a day of vitamin D3 helps people with injuries heal faster.  An Atlanta doctor who sees this first hand in his practice decided to see if doing it BEFORE the players on one of the better Georgia high school football teams got injured might help prevent injuries in the first place.  Wow! 

It not only sped the recovery of players who were injured it cut the number of injuries in HALF!  Imagine the competitive advantage that gave them!  You can protect your exercise program from having injuries temporarily stopping or slowing you by taking vitamin D3 too!  This post has a second way to use vitamin D3 to help athletic teams and you avoid drop offs in performance also!