August 2006


This article is about Tom Venuto’s new book, Burn the Fat, Feed the Muscle. Since it’s release, the feedback on this program has been incredible.

When is the best time of day to do your aerobic exercise? The answer is any time! The most important thing is that you just do it. Continuous cardiovascular exercise, such as walking, jogging, stairclimbing, or cycling, sustained for at least 30 minutes, will burn body fat no matter when you do it. However, if you want to get the maximum benefits possible from every minute you invest in your workouts, then you should consider getting up early and doing cardio before you eat your first meal – even if you’re not a “morning person.” Early morning aerobic exercise on an empty stomach has three major advantages over exercising later in the day: To read the rest of this article go here

 


 

After years of yo yo dieting and trying every fad diet out there to lose weight I found that my metabolism was so low I only had to look at a cookie to put on weight. I decided I needed to make some drastic changes if I was to improve my chances of losing the extra weight that had been creeping on for the last few years.

Just think how easy it is to gain 1lb a week, you just have to overeat by 3,500 calories per week and there you are at the end of the year 52 pounds heavier. Well, if you’re built like Victoria Beckham then you could probably stand to add the extra, but for us regular types, this is quite a scary prospect.

I decided to do some serious research into what would help me to get my metabolism back up to normal in order to give me a fighting chance in my weight loss quest. Here’s what I found that works:

ü Muscle helps to keep your metabolism up. You don’t need to become a body builder but light weights with plenty of repetitions help tone and build the muscles. Cycling is also a good way of building muscle in your legs.

ü Some kind of Sustained activity every day is also important to keep your metabolism revved up. Try walking the dog for longer, taking the bike instead of the car, clean the house (vigorously) dig the garden or go dancing.

ü Start your day with a substantial meal and tail them off as the day goes on, make dinner the smallest meal of the day. This gives you more time to burn off the calories.

ü Don’t skip meals. This will just deny your body of essential vitamins and nutrients needed for optimum health and slow down your metabolism. Try eating 5 small meals a day. Remember there is a reason that Sumo Wrestlers eat huge meals then take a nap after every meal.

ü Use spices, spices can make bland food more appealing and spice can boost your metabolism slightly.

ü Drink plenty of water; dehydration can slow down your metabolism. Water is the most important nutrient in the body. The liver will concentrate on water retention instead of burning fat if deprived of water. You will also feel more tired if dehydrated and therefore less inclined to exercise.

ü Try and make sure that 10-35% of your daily calories come from protein. These should be lean protein sources, e.g. fish, chicken etc. Also a small handful of unsalted nuts can help to keep your hunger at bay as well as providing a good source of protein.

ü Calcium helps to rev up your metabolism, so try and include 3 servings of low cal dairy and 1200mg of calcium a day.

ü Add interval training to your work-out. It’s easy to add high intensity bursts, add a 30 second sprint to your jog every 5 minutes or up the incline for 1 minute in 5 on your treadmill. This will greatly assist with your weight loss regime.

ü Steer clear of fad diets such as The Maple Syrup Diet. It is liquid sugar, your blood sugar will just go up and down like a yo yo and your body will go into starvation mode (metabolism drop). Any fad diet purporting to help you lose weight fast is probably just going to help you to lose water and muscle and have your metabolism dropping faster than you can say roly poly.

If you can just incorporate 5 of these tips into your daily regime then you should see a significant improvement in your weight loss results.

I’ve recently been reading a lot about how we are breeding a nation of fatter and fatter children. Just looking around on a day out shopping you can see the evidence everywhere you look.

Having grown up in the 50’s and 60’s I suppose I had a big advantage over our youth today. Television was pretty dire in those days, that’s if you owned one. It certainly wasn’t tempting enough to get you back in the house very much to watch it. I don’t think our parents were as worried to let us play outside or in the local park, as they weren’t constantly bombarded with the horror stories of what happens on a daily basis to children outside the home.

The food portions were smaller, we very rarely ate out, couldn’t afford it. Even a packet of crisps was smaller in those days.

We certainly didn’t have home computers or Sony Playstations to sit at for hours on end.

What we did have was very vivid imaginations, we would turn into characters from Enid Blytons books and spend days climbing trees in the park of digging underground tunnels. I remember digging in our garden with my sisters when I was about 7 until we got down to the sewage pipes and were convinced we had found a world war 2 bomb (got into trouble for that one). We would form teams on the green outside our home and have cricket matches or rounders matches then bike races. Not to mention hours of playing hop scotch or hula hoop. Imagine jumping backwards and forwards on one leg for ages, (strengthens muscles and burns calories).

I think as parents and grand-parents, we need to try and get our children back to more physical activities, and developing their social skills.

There was a young girl on GMTV this morning who has been dubbed Britains fattest teenager. She said her weight gain has been a viscous cycle since she was very young. She started to put on weight as she came from an overweight family and that was her role model, the teasing and bullying started at an early age so she just got more and more isolated from people and turned to food for comfort.

What does this say about us as parents, that our children can be this cruel to another child. I think we have to take action now and stop this cycle before it’s too late.

I’ve struggled with weight gain since I turned 40 due to my metabolism (and myself) slowing down with age, but this is nothing compared to what these young people are facing now, they are reaching these gargantuan proportions.

I think nutritional education and more exercise should be part of the school curriculum. I think manufacturers should cut back on their portions and I think that safe after school play clubs should be available to everyone (no computers though). Also as parents we should severly limit television time and computer time. It may be tough love but sometimes you have to be cruel to be kind.

Janet Dunmore:


jan15.jpgWell I thought I’d heard it all as far as diets are concerned but the Maple Syrup Diet takes the low cal biscuit!

Beyonce is all over the news at the moment here in the UK as she is promoting her new Album……B’day. Apparently she recently lost a lot of weight for her latest film on the Maple Syrup Diet. Fact is anyone will lose weight if they cut way back on calories and work out for several hours a day with their own personal trainer. ‘Well Miss Knowles, you may have designers beating down your door with their size 2 dresses in hand and the Paparazzi lined up 10 deep outside; But speaking for myself and the average Jane Blow who are trying to get a grip on our excesses ……….YOU ARE NOT HELPING!’Yes you look fabulous …….now….you are 24!’
Anyone with a modicum of common sense knows that for a weight loss program to be sustainable over a long period, it needs to contain a sensible and healthy eating regime. The only thing crash dieting will get you is muscle loss, low metabolism and an unhealthy glow.

Personally I am tired of all the hype every few months about this new fad or that one. It took me a lot of years but common sense prevailed eventually. The Burn the Fat Feed the Muscle regime is the only thing that has worked for this 53 year old serial dieter.

‘So Miss Knowles……..how will you look at 53? Will you look more like Aretha Franklin, will you be suffering from diabetes because of drinking your liquid sugar diet that sent your blood sugar up and down like a yo yo?

I may not be around to see, but if you haven’t dropped off the face of the media and I am around I will be posting an I told you so blog:0)’


Lost another 3lb since I last got on the scales a few days ago.This is great as I don’t think I have ever had a continally sustained weight loss like this before.

It’s not really difficult to stay on this healthy weight loss program for a long period of time as your not really feeling deprived of anything. You can incorporate a lot of things into your daily meals that you would probably not associate with a weight loss program.

I find that with the Burn the Fat Feed the Muscle program if I feel that I strayed from the path a little at the weekend, for the next couple of days I just step up my exercises by about 5 minutes a session and also replace a few of the higher fat items like full fat cheese in an omelette with mushrooms or have fish instead of meat. I don’t seem to slow down the weight loss process. I even got tempted by chocolate on Saturday but only had a small amount. I picked up this principle in the book ‘French Women don’t get Fat’.

If you haven’t read this, basically what they are saying is that if French women fancy some chocolate then they have a small peice of very high quality (high cocoa content) chocolate and this takes away the craving. Or if they go out to dinner and they have a lot of heavy creamy dishes then they cut back the next day to balance it out.

I truly believe that good quality fresh food can satisfy your hunger much better than pre-made processed low fat foods. You feel healthier, much more energised and look healthier when you take care of what you are putting into your body.

It doesn’t have to take long or be an elaborate dish to be tasty…..a few herbs and good quality produce and you can have a very tasty low cal meal in minutes.

I will add some more of my favorite Burn the Fat Feed the Muscle recipes shortly.


Getting ready for the weekend, decided to get organized today and make sure I have everything I need to keep me on track for my weight loss goal. Weekends are usually a pretty hectic time for me so if I have things to hand to grab and go then I’m less tempted to eat things that are not on the Burn the Fat Feed the Muscle program.I stepped up my exercise routine slightly this morning as I now have the added incentive of a holiday just booked in the South of France. Off to Cannes, so I don’t want to be lying next to some super model or starlet (does happen) and look like a beached whale. Extra repetitions on the free weights to tone my arms and another 10 minutes on the rower. I don’t do heavy weights as I only want to tone my arms, (not look like a Russian shot putter;0).

I usually manage to introduce some retail therapy walking exercise at the weekend too, this usually involves quite a lot of lifting (hangers), unfortunately just the right arm gets used, must try and use the left too to balance it out. Although this form of exercise is not mentioned in the Burn the Fat Feed the Muscle program, it is one that is enjoyed by women all over the world.

Off out for an Indian meal tonight so to keep me on my weight loss program I will be sure to order chicken tikka or tandoori, this is a nice low cal treat that is complimentary to the Burn the Fat Feed the Muscle program.

The final thing that I’m sure is going to assist me to stay on track for my weight loss goal this weekend is the fact that I am baby sitting for my two granddaughters. The 2.5 year old I have most weekends and is quite a weight and insists on being picked up a lot (good calorie burner) and for the first time overnight, my new granddaughter 8 weeks old, so I’m sure that will keep my mind of the cookie jar;0)

Find out more about the Burn the Fat Feed the Muscle program here

Attitude :In order to succeed with your weight loss goals it is important to go into this program without thinking you are on a diet. What you need to do is change your behaviour and habits. This does not mean that you need to ever feel hungry or turn yourself into an Olympic athlete in order to achieve your weight loss goal. If you fall off the wagon get back on, you haven’t lost the war.

Exercise If you are more than 20 pounds overweight then you should start off with moderate daily exercise e.g. walking or swimming to assist with your healthy weight loss.Always consult your doctor before embarking on any exercise regime.

If you are moderately overweight then a minimum of 40 minutes per day is preferable to achieve weight loss. If aged over 40 then it helps to try and do 2 sessions per day e.g. aerobic workout in the morning and walking or cycling for 30 minutes or more in the evening. I found that my metabolism slowed down considerably when I reached 40 so fitting in two sessions a day really helped my weight loss efforts.

Getting Organized: This lifestyle change will take a certain amount of effort and forward planning on your part. Think about what you do throughout the day that you could change i.e. do you sit at your desk at lunchtime reading the newspaper? Do you watch television for several hours in the evening? Could you set your alarm for 30 minutes earlier in the morning? This extra time can be used for exercise as part of your healthy weight loss program and the time needed to prepare your meals in advance if you need to take them to work .

Make lists for shopping, don’t just hit the supermarket with a vague idea of what you will need for your weight loss goal. Cook in bulk and freeze the rest in small portions.

Things to Avoid: As a general rule stick to the outer aisles in the supermarket where the fresh produce is displayed. Avoid the aisles with packaged and processed foods. It goes without saying to avoid sugar and sugar related products (try fruit instead).

If in doubt just cut out the white stuff, sugar, white bread, white rice, potatoes etc. Dairy products can be very high in fat so try the reduced fat variety. I personally find this tastes better than the no fat variety and is more satisfying so you aren’t looking for more in half an hours time. Alcohol is also best avoided as this is normally quite high in calories and can lead to dehydration.

Quantities: For continued healthy weight loss try and keep the quantities down to between 200-300 calories per meal, slightly more for men or if you are very active.

Frequency: Eat these small meals 5 times a day, approximately every 3 hours. Do not skip a meal and try not to eat after 7pm in the evening. The frequency of meals will stop you from feeling hungry and ease you toward your weight loss goal.

Dehydration: Drink plenty of water throughout the day, at least 8 glasses . Don’t wait until you are thirsty as this means that you are dehydrated. This will help to keep your energy levels up and also eliminate toxins which can make you feel sluggish and tired this will sabotage your weight loss goals.

Tricking your Metabolism: Eat 5 small meals of around 200-300 calories for 3 days then on the fourth day increase your calorie intake slightly for each meal . This will stop your body going into starvation mode and lowering your metabolism to suit the reduced intake.

Buddy: Why not get a friend or partner to join you on your new healthy weight loss regime. This makes exercise more fun and helps you stay on target.

Attitude: I repeat this step as it’s key to the success of your program. Continue to work towards a goal taking small steps if necessary. Many people have had success with this Burn the Fat Feed the Muscle program, you can too.

By using these tips you should achieve gradual and healthy weight loss without feeling deprived or hungry.

About The Author-Struggling with Weight Gain? Tried every diet out there? Here’s where I finally found the program Burn the Fat Feed the Muscle that inspires and works for long term healthy weight loss www.janetdunmore.com

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