Progress Update: Back On Track

I know. It's only been 3 days since my last progress update (the setback). This is a special update on the eve my birthday. Just count how many big candles and small candles on the cake, you can figure out my age. Thank God they didn't put as many candles as my age on the cake! You'll get a bonfire!

Today I pushed myself to the a new exercise LIMIT to see whether I can last the distance of 10 km on the cross-trainer. Another reason for this test-my-limit workout is for preparation for tonight's Western dinner binge. At least, I won't feel so guilty. It's my birthday after all.

The workout went well. I am not sure whether the pace on the cross-trainer is the same as on a treadmill run but here's the stats. I made the distance of 10 km in 35:30 with 400 Cal burned. After the last 200 meter sprint, my maximum heart rate was 170 bpm with average heart rate of 140 bpm throughout the workout. This is definitely a landmark achievement. Now I know I can last the distance on the cross-trainer. I may need to try on a treadmill to see if there is any difference.

Oh yes almost forgot! Another good news today. I am BACK on track. At the weigh in after the 10-km workout, I am now sub-86 kg (85.8 kg). My waist is now 40 inches making my body fat percentage 11.5% and resting metabolic rate of 2281 Calories per day. I've won a battle but the war is not over yet. More importantly, my plan to be fit and healthy is well under way.

Quoting a friend who wrote "Actually if you don't make losing weight your objective, it takes the pressure off and you will find losing weight easier. When you train to run faster, you will naturally do all the right things which coincidentally are the things you need to do to lose weight. Easier said than done though."

He's right in a way for someone who actually train for a marathon. But training for marathon involves different kinds of physical (LSD), dietary (carb loading) and mental preparation. Since at the moment I am not training (or even planning) to run a marathon, I have to set myself a tangible objective which is weight loss. Maybe when my stamina improves, I may start thinking of ways to push myself beyond my limit. I am seriously thinking of taking up road cycling and maybe competing in a DUATHLON. That'll be the ULTIMATE test of endurance for me. My last competitive running was the 10-mile Crick Run in 1988. That was a tough cross country run through muddy tracks and farmyard in cold, rainy weather. I remember at the end of the race everything was cold and numb especially my fingers, ears and nose. It was a good time but I was beaten by a few girls. It was fun!

The Trick to Making Every Workout Count

We’re all crunched for time, so squeezing in a daily workout — even a quick one — can be a real challenge. That’s why everyone wants to get the biggest bang — and burn the most calories — out of each workout. I get it. But a quickie is NOT going to cut it.

Sure, there are some studies that’ll tell you that working out for ten minutes in the morning, ten minutes at lunch, and ten minutes at night is just as good as working out for a solid 30 minutes, but that’s crap. While it’s great that you’re fitting in exercise when you can, you’re not burning as many calories when you break it up this way. You have to exercise for an extended amount of time to release fat-burning hormones like HGH (human growth hormone) and testosterone, which help to kick-start the afterburn effect.

Afterburn describes the boost your metabolism gets after a workout; in technical terms it refers to your body’s post-exercise oxygen consumption. It’s what helps you continue to burn calories at a faster rate — and it can last anywhere from 15 minutes to 48 hours, depending on the intensity and duration of your workout.

But those short ten-minute bursts of exercise won’t get your biochemistry fired up enough to release the necessary hormones that initiate afterburn. So, yes, you’ll still burn the same number of calories during your ten-minute stints, but you’ll be shortchanging yourself when it comes to the number of calories lost as a result of afterburn.

Obviously the longer you work out the more calories you’ll burn and the better the afterburn effect. I know not everyone has time to commit to an hour-long workout, but you need to bump up any ten-minute chunks to 30 straight minutes for optimum calorie-busting action. (All right…if some days you really can’t manage 30 minutes in a row, you’d better at least give me a solid 20.) And you know what would really get me amped? Knowing that you’re completing a 45-minute routine. Once you’re in the zone, what’s an extra 15 minutes anyway?

Duration, however, is not the ONLY key to weight loss. intensity, complexes, HIT, and circuit training are all integral tools for shedding fat fast. These are my three foolproof ways of getting the MOST effective fitness and the MAXIMUM calorie burn out of a “fast” (30 minutes most days, but 20-minute minimum!) workout:

1. Intensity: If you’re going to work out for only 20, 30 — or 45 minutes, always do it at high intensity. Get your heart rate up and working at 85 percent of your maximum. Make sure you’re working out so hard that you SWEAT your butt off. The ONLY time I give you permission to decrease the intensity is if you feel that you’re working too hard to maintain proper form, which is a sure path to injury.

2. Multiple muscle-group combinations/complexes: When you combine a number of different muscle groups into the same exercise, it’s known as synergistic core-based training. Hybrid lifts or combo lifts, in which you are using your leg muscles to do squats or lunges while lifting dumbbells or a body bar, are a good example of this type of workout. The cool thing is that when you work out this way, you don’t need to focus on your legs, and then your core, and then your abs because you’re already doing them ALL at once. And best of all, the more muscle groups you recruit into the exercise, the more calories you’re burning.

3. Circuit training: This type of workout keeps you moving from exercise to exercise with no rest in between. For example, if you’re doing push-ups, you’re incorporating your shoulders, triceps, chest, and abs, and then you can go straight from your push-up set into a set of lunges. You’ve changed the muscle groups you’re working, but you haven’t stopped exercising. Now, this is where intervals come into play: You add high-intensity training (HIT) into the mix by throwing an intense cardio interval into your resistance-training circuits. For example, you add a minute of jumping rope, sprinting, or doing jumping jacks to jack up your heart rate and burn a ton of calories, and then you go back into the resistance-training sets. This way, you maxime BOTH your time and your calorie burn.

Put these three techniques together in a fast 20- to 30-minute period, and you’ll have the most effective workout for burning the greatest amount of calories EVER.

Stop wasting time. Start making your workout work for you!

[LBF 2.0] Do You Love Pasta?

Michel

Ever been to Italy? When I was growing up I had a friend from an Italian family. They ate pasta with everything. I was convinced they had a secret device hidden in the palm of their hands. Something that made their forks spin effortlessly. It made eating spaghetti look so easy.

This pasta started a passion in me for Italian food. I was addicted to pasta. It filled my stomach, gave me energy and it tasted fantastic. It also made me fat... Pasta is full of unrefined carbs, it doesn't digest well and it is of little nutritional benefit. Pasta and fat loss go together a little like oil and water. So it was bye bye ravioli...

I cut out all Italian food and a lot of Thai food for a long time. And I wasn't to happy about it until I came across shirataki noodles. You might remember an article on the site about the benefits of gluccomnanon. Well, these noodles are made from gluccomanon.And they are very good for fat loss because:
- They are calorie free
- They are sugar free and have a GI of 0
- They are gluten free
- They are packed with fiber that makes you feel full and slows down the sugar release of any food you eat with them.

In short they are perfect for fat loss. If you love pasta or even noodles with Thai food and you still want to lose weight - shirataki are an option. Most people love them, some people don't. The only way to tell is to try. I've added a shirataki noodle recipe to this meal - hot sesame noodles - delicious.

Enjoy

Chat later

Greg Mac

Can Eggs Make You Stronger?

I’m nearly 4 weeks into my eggsperiment. As promised, I’ve consumed three eggs every day without fail. The process has led to many expected changes to my life. While I had hoped to eat my eggs at the same time each day, the timing of my consumption has been anything but predictable. My preference is to enjoy eggs for my first meal, but sometimes my schedule doesn’t agree, which means I down my daily quota in the late afternoon or for dinner. (Note: Eggs for dinner might be one of the most underrated late-night meals: Quick, cheap, easy to make, and surprisingly filling.)

Other aspects have been somewhat surprising. Despite some concerns, I haven’t had any…err…ummm… ”digestion” issues. (Much to the relief of my wife) But the best thing has been my recent surge in the gym.

I’ve been much stronger in my training since I began the eggsperiment. Keep in mind any assumption is just a correlation, so please don’t jump to any unnecessary conclusions. However, it’s been interesting to note the recent improvements. And remember, I haven’t changed anything else in my diet. My macronutrients (proteins, carbs, fats, and overall calorie intake) have remained consistent, and I’m still pushing along with the same training plan. And yet, each lifting session is better than the last. To be completely honest, I expected a drop in my training: I’ve been sleeping less (March is a busy month) and sitting more during the day. (did I mention March is a busy month?)

The reason for my performance boost? I honesty have no clue. But if I had to hypothesize how eggs could be playing a role, this is how they might help:

We all know that eggs include protein, but the yolk contains a nice dose of leucine—the muscle building, recovery boosting branched chain amino acid. In fact, a study published in Nutrition Today found that eating eggs is correlated with increases in strength while on a weight training program. While my protein levels have remained consistent, maybe a little extra leucine has done my body good.

Or could it be the high-quality saturated fat in eggs?. Yeah, you heard me, saturated fat. The same type of fat that boosts testosterone, which helps with strength and recovery.

It’s possible that taking in more choline is assisting with my improvements. After all, this nutrient helps regulate your brain, nervous system, and cardiovascular system. If those are functioning well it can only help your body.

Or maybe it’s because eggs reduce inflammation, so my body is just feeling better and handling the daily stresses of life and training.

Perhaps it’s not physical at all—it’s mental. Eggs contain a solid dose of the amino acid tryptophan, which just so happens to be a precursor to serotonin. You might know serotonin as the brain chemical that helps regulate your mood. And eggs also contain tyrosine, another amino acid that helps promote alertness. As they say, a stronger mind equals a stronger body.

Then again, maybe it’s all a coincidence and I’m simply making my way out of a plateau. Either way, the added health benefits will serve me well inside or out of the gym–giving me more reason to keep on cracking my eggs.

-Adam Bornstein

Read more: http://www.livestrong.com/blog/can-eggs-make-you-stronger

Progress Update: Plateau

The last two postings addressed the problem I have at hand. It has been only one week since the last progress update. The first 4 weeks was very encouraging. I managed to lose almost 5 kg in 4 weeks. BUT then I hit a wall. The weight loss just stopped. My progress was halted dead on its track. In fact, to make matters worse I have regained about 2 kg. Now I weigh 87 kg. A major setback in my quest. Three steps forward and two steps back.

At first, there was denial. I put the blame on the weighing scale. Recently, I bought a new digital weighing scale which is more accurate than the existing decade-old analog scale. It was on Groupon discount. A good bargain. It measures weight, body fat and body water percentages. Actually, there is a +/- 1 kg error with the old analog scale. Come to think of it, my initial weight at the beginning was probably off by 1-2 kg.

However, I can't put the blame totally on the machine. As far as my drink more water plan it is becoming second nature to me. I am drinking about 3 liters of water a day. Exercise plan is also going well. I am exercising at least on alternate days or if I am pumped up on consecutive days. My routine usually consists of 15 minutes H.I.I.T on elliptical trainer followed by strength training with dumbbells. I have been increasing the weight gradually by 2 kg each time from 6 kg to 12 kg. I am aiming for lower reps with heavier weights to increase muscle mass. I am not trying to bulk up like Incredible Hulk though.

So it must be the third component of my plan that is at fault: my eat healthy plan (or you can call it diet). Truly enough it does not go according to the original blueprint though not in totality. I can still manage portion control, consuming less carbohydrates, more protein, more fruits and vegetables, less sugary drink and snacks, snacking on healthy alternatives and adding healthy oil supplement. So what's the problem? I can actually pinpoint what's spoiling my eat healthy plan: EATING OUT.

Eating or dining out is one of the pleasures in life. It's part of Malaysian culture whereby many restaurants open till late at night or even 24 hours a day. It also doesn't help that I love food so much. One of my hobbies is cooking. I love to cook for friends and relatives. I love to see them enjoying the food I cook for them. Unfortunately, all these won't help when I am attempting to lose weight. So how to go eat out without guilt?

Eating healthy does not mean you have to ban all restaurant dining. You have to arm yourself with strategies that can help you avoid dietary landmines. Preplanning and smart ordering makes healthy eating out possible. It's called clean eating. Clean eating is more of a lifestyle change than a diet. It can help you enjoy the occasional restaurant meal without the guilt.

• Exercise portion control
• Avoid meals or ingredients with excess amount of unhealthy fats.
• Avoid high calorie drink or dessert.
• Plan meal at a restaurant as a special treat. An occasional indulgence is a nice way to mark progress with your weight management and fitness goals.

My birthday is coming up in a few days time. I have already planned a dinner at a restaurant nearby. I just hope I can put those strategies to the test but I don't want to spoil the occasion. It's my birthday after all! 

[LBF 2.0] If You Haven't Lost Any Fat... (Part 2 of 2)

Michel,

Once again - if you are losing weight right now, no need for you to read this.OK, Part 2:

So you are doing everything right but not losing weight? Up to now I've been telling you its all about diet and exercise. That's only part of the story...There's a third element that 85% of the population don't have to worry about. The other unfortunate 15% won't succeed without doing something about it.

Unlucky for me, I was part of the other 15%. I was exercising like a man possessed, and my diet was ridiculously good, but my fat was as stubborn as a mule...I worked on this for over a year...with no results. I finally ended up on very different diet by chance.

Very different! and its purpose had nothing to do with weight loss. By chance and coincidence it solved my stubborn fat loss problems. Fat flew off...and I mean flew, my friends were flabbergasted. I loved every moment of it! I even ended up showing off my abs (how to get abs is in a future email)

The third element is your personal physiology - how the systems of your body are working. If they aren't working right, you have a problem. All the diet and exercise in the world is not going to work. Here's one example of how physiology can affect blood sugar. You know you need blood sugar balanced to lose weight, right? Now you can diet perfectly but if you have adrenal gland issues, a hormone called cortisol could make this impossible. It can cause you to eat like mad and then keep your blood sugar way up. A lot of this then turns into fat. And that will ruin any effort to lose weight.

There are a lot of different imbalances that can happen:
- hormones,
- blood sugar,
- adrenal gland issues,
- gastrointestinal dysfunction,
- neurotransmitter imbalances

Now I got lucky, I stumbled across my solution by accident. But there is an easier way to find out more. Here is link to a fantastic PDF written by Dr Bryan P. Walsh.
http://Lbfurl.com/ff
He's a doctor who's a real expert on this. It's packed with information. But best of all it has a self evaluation worksheet on pg 96. Go through this and then download the interpretation guide here:

http://Lbfurl.com/fat
Here's to solving a problem that may have been preventing any progress for years.
chat later
Cheers

Greg

[LBF 2.0] If You Haven't Any Lost Fat... (Part 1 of 2)

"Four weeks and nothing! Four weeks!!! That's it, no more..." I was stumped. She had been working out hard, eating perfectly and lost hardly any weight? "U U um...." I stuttered. She was depressed and angry and I was feeling like a fraud. I knew the program worked but with her it was like shooting bullets at Superman. 

There had to be a reason? Unfortunately it took me two more years to figure out what was going on. And it was something that affects about 15% of us. This email is only for those of you who haven't lost any weight yet. For those of you who have, you can safely ignore today and tomorrow's mails and keep on going. 

For those who haven't, lets check what might be causing your problem. If nothings wrong with your diet and exercise, we have to get a bit deeper and uncover whats preventing you from losing weight.
==============
The check list
==============
In my experience its the little things that count, small tweaks can all of a sudden launch your fat loss at a rate. Go through these checklists with a fine tooth comb, if you find that you have wavered off the critical path in any way, try getting back onto the straight and narrow and see if this the key to start losing the extra weight.

Lets start with nutrition.
1. Are you eating the right amount?
The first thing to check is if you are sneaking in extra calories somewhere? Are you not counting your drinks? Are you having a snack which seems to be light but might not be? If the answer to this is no, then check you haven't started eating well below your RMR, this sometimes can put a halt on your fat loss too.

2. Have you removed most of your sugar from your diet?
Be careful because sugar can sneak in from the most unexpected places, like white bread rolls? Look at your meal plan and check for anything that's sweet or refined(most bakery products), it's bound to have a lot of sugar.

3. Are you eating protein at every meal?
There is a temptation to drop the protein and just eat something like a piece of fruit, although the fruit is healthy it may unbalance your blood sugar and not be as good for losing fat.

4. Are you eating 6 meals a day?
Two things to check here, are you eating every two to three hours? Secondly are you making sure that the portion sizes are smaller than if you were eating three?

On to the exercise.
1. At this point you should be pushing yourself quite hard with your intervals, make sure you are getting to the anaerobic zones when you exercise.

2. You aren't skipping workouts?

3. You are getting adequate rest in between your workouts. You need to make sure you are doing intervals every second day.

OK, if you have found your problem, make your corrections and get back on track. If you are doing all of the above and still not losing weight, tomorrows email deals with those of us who can do everything right and still not lose fat.

Its going to be an eye opening moment for a few of you...

Chat later

Greg Mac

Health: Side Effects of Cholesterol-Lowering Treatments

 

While cholesterol treatments help keep your levels in check, the resulting side effects are more common than you might think. Some serious, some just uncomfortable, here’s a list of common symptoms potentially caused by cholesterol-lowering drugs:

Statins keep your body from producing too much cholesterol. Common side effects of statins include:

• Stomachache
• Gas, abdominal pain, and cramping
• Constipation
• Problems with the liver
• Sore, weak, and painful muscles

Fibrates, one of the first available cholesterol medications, can lower triglyceride (blood fat) levels and even increase HDL cholesterol. Common side effects of fibrates include:

• Diarrhea
• Stomachache
• Higher risk of developing gallstones
• Anemia or low blood count
• Interactions with blood thinners (may make them stronger)

Resins (also known as bile acid sequestrants) bind to bile (produced by the liver), which makes the liver use more cholesterol and keep it out of the bloodstream. Common side effects of resins include:

• Diarrhea or constipation
• Irritated stomach
• Feeling dizzy
• Gas
• Bloating
• Heartburn

Niacin reduces triglyceride levels and raises HDL cholesterol. Over-the-counter supplements of niacin, which are not regulated by the Food and Drug Administration (FDA), should not be taken in place of prescription medications. Common side effects of niacin include:

• Liver toxicity
• Stomachache
• Flushed skin
• Itching
• Increased blood glucose levels

Cholesterol-lowering medications may also make you feel generally drowsy, or cause sleep problems, frequent headaches, nausea, and vomiting.

What Causes Cholesterol Treatment Side Effects
Statin medications may interact with other medications that you're taking, as well as with foods, drinks like grapefruit juice, or even vitamins and supplements. These interactions can make a medication more potent in your system — resulting in side effects from having too much of the drug in your system.

Before you start taking any cholesterol-lowering medication — or if you're experiencing any of these side effects — ask your doctor if there are any foods or drinks that you should avoid with your medication. Also be sure to tell him or her of any other prescription or over-the-counter medications, vitamins, oralternative treatments that you take to manage side effects and interactions.

Changing Cholesterol-Lowering Medication
Statins are the most common cholesterol treatment, and they have, as a whole, "a very low side effect profile," says Stanley L. Hazen, MD, PhD, director for the Center for the Cardiovascular Diagnostics and Prevention at the Cleveland Clinic.

"The [side effects] you hear about most often are muscle ache or stiffness," says Dr. Hazen. While these are known as "classic symptoms," Hazen notes they are typically very mild.

Some muscle pain can be more serious, but Hazen says most muscle pain, along with liver toxicity, is rare. Muscles may begin to break down in a condition called rhabdomyolysis, an extremely infrequent side effect of statins that can quickly be reversed by stopping the medication.

Remember you should never discontinue cholesterol-lowering medication unless your doctor orders it. If you have high cholesterol, the best thing you can do for yourself is to continue taking a statin.

"Statins save lives," Hazen says. "One of the reasons why people are living longer is because of statins. They really help delay the progression of heart disease," which is the leading cause of death in the United States.

Side effects from statins and other cholesterol medications are uncommon and can almost always be easily fixed while maintaining their protective benefit.

For people who do experience muscle pain or other side effects, the dosage is nearly always the cause and should be adjusted. Hazen says doing so will almost always do the trick, whether it's lowering the statin dose itself or reducing the frequency with which it's taken. The benefit of statins is so important for heart health, Hazen stresses, that those with high cholesterol should not abandon their medication.

Alternative Medications for Cholesterol Treatment
Over-the-counter nutritional supplements, vitamins, and herbs are an option, but Hazen asserts that they're generally not the best option. Natural cholesterol treatments like niacin and red yeast rice have been shown in studies to lower cholesterol, but they aren't regulated — so you can't be sure what's in them. It’s a good idea to talk to your doctor before taking any over-the-counter medications or supplements to lower your cholesterol.

Cholesterol Treatment: Lifestyle Changes
If your cholesterol-lowering medications are causing side effects that you just can't beat, or if you're already taking an extremely low dosage, you can supplement the medication with lifestyle changes. Try making these changes to your daily habits:

• Eat healthily. This means reducing the amount of high-cholesterol animal products in your diet and eating lots of cholesterol-lowering fruits, vegetables, lean proteins, and whole grains.
• Exercise regularly. Getting plenty of exercise and maintaining a healthy body weight can also control high cholesterol.

Even if your cholesterol treatment isn't causing side effects, these lifestyle changes are an important part of managing high cholesterol and reducing your risk for heart attack. Statins are a crucial part of reducing your risk of heart disease and death from heart disease, so it's important to work with your doctor on getting the right treatment and making sure it works for you.

http://www.everydayhealth.com/heart-disease/cholesterol/cholesterol-lowering-medications

Exercise: How To Start Cycling

 

Yes, you know how to ride a bike. You learned as a kid, back when your two-wheeler was the only way you could explore the neighborhood on your own. Biking brought freedom, adventure, delight. Now you’re older, and like just about everything in life, riding seems more complicated. There’s traffic to worry about, more equipment to use, and let’s face it, crashing hurts a lot more when you’re grown up.

Relax. At its core, cycling today isn’t much different from when you were a kid. And the activity can help you lose weight, build endurance and even bring back the joy of those youthful golden days. You could get a good workout by hopping on your bike in gym shorts and cross trainers. But if you want to get serious about the sport, ride stronger and explore wider territory, here’s what you need to know.

Get In Gear
The right bike for you isn’t a certain model or brand. It could be the old 10-speed in your garage. What matters most is that the bicycle fits your body. There’s a lot more to this than the old bike-seat-at-hip-height trick you learned in spin class. The tilt of your seat, height of the handlebars and how far forward you have to reach to grasp the pegs all affect where pressure is felt on the body. The best way to set up your bike for your individual needs is to get a professional bike fit.

“You may think a bike fitting is overkill if you aren’t riding a ton,” says Jim Rutberg, a coach with Carmichael Training Systems and co-author of seven books on cycling, nutrition and fitness. “Trust me, you need it. If your bike doesn’t fit correctly, you’re going to feel it in your butt, back and knees.”

Some cycling shops offer a free fitting with new bike purchases and most also have fit services available for older bikes. Another little change that makes a big difference in terms of comfort is to wear cycling shorts that have padding in the crotch (called a chamois, which is pronounced “shammy”). The chamois reduces chafing and works in tandem with your bike seat’s cushioning to relieve pressure on your tailbone. Road riders typically wear these in form-fitting shorts, but if spandex isn’t your thing, there are plenty of looser options with chamois inside that work just as well.

Other helpful equipment: A helmet -- do NOT ride without one -- cycling gloves -- the padded palms keep pressure off your nerves, which reduces the chance of your fingers going numb -- and glasses for protection from the sun, wind and debris. You’ll also want spare inner tubes, a multitool and a hand pump. A CO2 cartridge system works, too. Store these gadgets in a saddlebag or tuck them in the pocket of a cycling jersey.

Another gear note: Most cyclists eventually switch from standard flat pedals to a clipless system, where you use a special shoe that attaches directly to the bike pedal. “Clipless” is a misleading name, because you actually clip the cleat at the bottom of the shoe into the pedal.

If this sounds intimidating, fear not. It takes just a little practice to learn to use a clipless system. Try holding onto a wall and clipping and unclipping your shoes. Then practice your technique in a parking lot or on a quiet road. Once you get used to it, a clipless system will improve your efficiency and bike handling. You won’t miss pushing pedals with tennis shoes.

A Better Workout on Your Bike
Fitness on a bike is all about getting into a steady rhythm, meaning you need to consistently pedal, rather than pedal-coast, pedal-coast. To do that, you need to leave stoplights behind. Seek out long stretches of road, ideally ones with a relatively low volume of traffic. Your local bike shop or cycling coalition can make recommendations about where to find these routes.

On the bike, work on mastering the balance between gear and cadence -- how fast you pedal. “Find a pedal speed that’s not so fast that that you’re bouncing in the saddle,” Rutberg says. “But not so slow that you’re grinding in too hard of a gear.”

You can check your pace by tracking your revolutions per minute. The standard speed is 80 to 90 times, counting one leg. If your pedal strokes are closer to 60 per minute, the gear you’re in is likely too hard. Finding that sweet spot provides steady cardiovascular training without potential harm to your joints.

During your first few workouts, aim for an easy 30 to 45 minute ride. After your sessions, you may feel some soreness in your quads, glutes and calves. But don’t be surprised if your neck and shoulders ache too, Rutberg says. The muscles of the neck and shoulders hold up your head and support the upper body, so they’ll need time to strengthen along with your legs. Rutberg’s tip: Change your hand position frequently to ease the stress on your shoulders and neck. And be sure to ride with your shoulders relaxed and down, not hunched.

Getting Up to Speed
Once you get the hang of riding on the roads, cycling’s non-impact nature means you can ride as much as your schedule and fitness level allow, says Rutberg. But a gradual buildup in distance increases the chance that you’ll enjoy cycling and stick with it. So commit to a minimum of two weekday rides of 30 to 45 minutes plus a longer pedal on the weekends.

You can safely add bursts of speed to your workout from the get-go. Try working in quick accelerations that last anywhere between 30 seconds to five minutes. These doses of speed add a powerful fitness boost and increase the number of calories you’ll burn. To accelerate, increase your cadence. When your pedal speed becomes too fast for the gear you’re in, shift. You can maintain the cadence or repeat the process, depending on how hard you want to ride. There are no hard-and-fast rules on interval times. You can try just holding the pace until you can’t maintain it any longer. Or you can create your own workout structure, such as one minute hard, one minute easy; five hard, five easy, and follow that.

Another way to build cardiovascular fitness is to climb hills on your bike. Conquering an incline also injects strength work into your aerobic ride. Work speed bursts and climbing sessions into your midweek rides, but don’t worry about them on your longer weekend spins, when the goal is to increase the amount of time you spend in the saddle. While riding is pretty easy on the joints, smart training rules still apply. Be sure to balance hard workouts -- cycling or otherwise -- with easy days, so your body can recover.

Staying On Pace
Getting fit is a great objective but it might not always get you out the door. To give yourself extra motivation, set a goal for yourself by signing up for a charity ride -- preferably at a distance that makes you a little nervous -- planning a bike tour or creating a destination ride to the next town where’s there’s a great brunch spot, for example. Or plan a long journey on a scenic road, with a picnic stop included.

Part of the joy of cycling is ride with others. Try joining bike shop or club rides, where you’ll meet people and explore new routes as a group. But don’t get in over your head, says Rutberg. Some Saturday morning “world-champ” rides (as they’re known in cycling parlance) can be aggressively paced and lead to bruised egos and discouragement for new riders. Look for outings tailored to newbies or no-drop rides, which means no one gets left behind.

Lastly, not every day is a perfect riding day. Rain, snow or other conditions might force you to take your workout inside. If so, indoor cycling classes can provide a group experience without the traffic or worries about keeping up. That camaraderie can be what you need to hit the saddle midweek, particularly on cold, dark days.

Quick Tips for Smoother, Safer Riding

• Shift just before you need to. It’ll save your gears and your knees. Two key examples: During a climb before it gets too difficult and as you approach stop lights. If you’re in a hard gear, it’ll be tougher to start pedaling again. 
• Brake smart. Seems simple, but if you clinch the front brakes hard and fast, you just may toss yourself over the bars. Break with the back pads first, then add the front. 
• Eye the driver. “At the end of the day, cyclists are vulnerable, so ride defensively and predictably,” says Rutberg. Indicate your intentions with hand signals, follow lights and signs as if you’re in a car and lock eyes with drivers so there’s not confusion about whether you’re going or stopping. 
• Learn to fix a flat. Being stranded is no fun. Check with your local bike shop for a basic bike maintenance class, or ask a friend who rides to show you how.

Read more: http://www.livestrong.com/article/556239-cardio-101-how-to-start-cycling

[LBF 2.0] Gourmet Nutrition

"I can't believe this is what i have to eat..." I was staring at my plate...Boiled broccoli and a dry piece of chicken. Grilled cardboard...This caged feeling started building inside of me...All I could feel was the urge to escape and it built into a panic. I couldn't stand it...and snapped.

Three cheeseburgers and a chocolate milkshake later the panic had subsided. But I was back to square one with my diet. I felt gutted...(and a little bit ill)

Was it a problem with my willpower? Was I not strong enough to succeed? The thoughts pestered me and eroded my confidence. The answer though was no...The food was just rubbish and it tasted crap. And no one should have to survive like that. If you already have a great menu for your meals, you can safely ignore this email.

But if you don't, I highly recommend you look into this menu. I'll also let you know how you can get the healthy chocolate and craving busting shake recipes.
-----------------
Diet vs Delicious
-----------------
Diet is not a persecution, that just doesn't work. Even if you have the willpower you are probably damaging your body through malnutrition. Imagine running a car on a bit of gas diluted with water?

The key to success is eating good food that also tastes great. Gourmet nutrition:) What I am talking about is delicious food that gets your taste buds watering. Food that you want to eat but works for you with fat loss.
I own about 25 cookbooks. I hate to say it but the first 20 I bought are just rubbish - filled with grilled cardboard recipes.

One of the diet guides I use is Dave Ruel's Anabolic Cooking system. Don't be scared off by the Body building name, it's got plenty on losing your belly fat. It fits perfectly into the healthy, nutritious but delicious category. It's got more fat burning recipes than you are ever going to be able to use.

Unfortunately I can't give you the book, but if you want to get hold of a copy you can find it here.
http://lbfurl.com/bbe.php

If you buy through the above link, I'll send you my healthy chocolate and cravings busting shake recipes.

Just click here after you have purchased.
http://www.lbfurl.com/diet

Cheers

Greg Mac

P.s. I was wondering, how is the fat loss going? You should have had some results by now? If not, don't worry, the next two emails will sort that out. We are going to be delving into a secret world of fat loss that hardly anybody knows about.

Exercise: It's Not Just About Looking Good

Who doesn't want to look totally hot? If you asked 100 people who were starting to exercise for the first time (or returning to regular workouts after a long time off) what their main motivation was, the majority of them would say something like, "I want to look good," or "I want to fit into a size __ again." And hey, whatever gets you on track initially is good enough for me. But when that scale hasn't budged in a few weeks, it's time to remind yourself that there are lots of other reasons to make exercise a habit.

Research has clearly linked coronary heart disease, diabetes, and cancer to lifestyle. Apart from aiding in weight loss, physical activity offers a positive, healthy way to release anxieties and alleviate tension, which can help reduce your risk of many lifestyle-related diseases. Exercise also supports mental well-being: Physical activity actually changes your brain chemistry, which directly influences your mood and frame of mind for the better. The mental-health benefits start right after you exercise. Have you ever noticed how good you feel when you complete a workout? That you feel relaxed, or even euphoric? That mood lift, often called "runner's high," comes courtesy of natural morphine-like chemicals called endorphins. Exercise floods the brain with endorphins, which help to relieve pain, enhance your mood, and relieve stress.

In addition, exercise will boost your confidence. As you start working out and getting stronger, your sense of strength in other aspects of your life will naturally flourish. But the feel-good effects don't stop after the endorphin rush subsides. Over time, exercise provides a major boost to your confidence. As you start working out and getting stronger, your sense of strength in other aspects of your life will naturally flourish as well. To put it another way, if you can survive your workouts, you can do anything — and when you feel that sense of empowerment, nothing will be able to stand between you and the life you want to live. Bottom line: The more physically fit you are, the longer you'll live and the better your quality of life will be.

In summary, regular exercise leads to better health, more energy, a lower risk of heart disease and diabetes, a longer life, and a good mental well-being. It's not just about looking good.

Exercise: Essentials of Healthy Aging

Getting older should be about relaxing and taking it easy, right? Not exactly. Exercise is a necessary part of healthy aging. You will benefit from just about any type of exercise as you age, as long as you're not at risk of injury. Low-impact exercises are often the best choice, especially when coupled with weight-bearing exercises. Here are some options to keep you fit, flexible, and feeling energized. Choose at least one exercise from each group:


Cardiovascular exercise

Cardio gets the heart pumping and blood flowing, and may leave you a little sweaty and breathless. Good cardio exercises to try are:

• Swimming
• Walking or light jogging
• Water aerobics or other water classes or exercise
• Biking
• Hiking
• Tennis
• Golf (minus the carts)

Balance training

Keeping muscles stretched, flexible, and limber will help you feel better, and working on balance can prevent falls. Strengthen balance and flexibility with:

• Pilates
• Frequent stretching
• Yoga
• Tai chi

Strength training

You don't need to become a bodybuilder, but strengthening muscles can make everyday chores and activities easier, plus it helps your bones. Boost muscle strength using:

• Elastic resistance bands
• Light free weights or dumbbells
• Weight machines
• Using pieces of furniture or walls at home for resistance

How Exercise Helps Overall
Exercise keeps you moving, healthy, and feeling energized. But staying active also benefits your mind, spirit, and body by:

• Keeping you independent and able to take care of yourself at home
• Helping you stay strong and fit so you can play with grandchildren
• Helping you sleep better
• Preventing weight gain and contributing to the loss of extra pounds
• Reducing the risk of falls and broken bones
• Improving your self-confidence and feelings of happiness and self-worth
• Lowering your risk of serious illnesses like heart disease and diabetes
• Keeping your brain and memory functioning well

Making Exercise Part of Your Schedule
It can be tough to make exercise a habit and a regular part of your day, but the benefits are well worth the effort. Make a commitment to exercise, and use these tips to help you ease into a workout program:

• Talk to your doctor. Make sure it's safe for you to start an exercise routine, and learn which exercises are best and how much you can push yourself.
• Get equipped. You'll need sturdy, supportive shoes for whatever exercise you choose, whether it's walking or biking. Also make sure you have clothing that's comfortable and will help wick away sweat.
• Make the time. Set aside time every day for exercise, even if you start just by taking the stairs instead of the elevator, or with a walk around the block. Gradually work your way up to longer workouts on most or every day of the week.
• Turn chores into exercise. You don't have to hit the gym for it to count as exercise. Scrub your house from top to bottom, mow the lawn, or tackle big projects like cleaning out clutter in closets, the basement, or garage.
• Get motivated. Consider getting a workout buddy to keep you on track or hiring a personal trainer to develop a program. A trainer will encourage you to stick with it and help you chart your progress.
• Make it fun. Exercise doesn't have to be an exhausting, sweaty chore that you dread. Enjoy your workout! Go dancing, swimming, bike with your friends, or take up a new sport or game. While you’re exercising, listen to music, chat with a friend, or just escape into your own thoughts.

You'll be amazed at how easy it is to work in small bits of exercise each day and how you’ll come to enjoy it and look forward to it. Everyone wants to stay healthy, active, and independent as they age, and regular exercise is the key.

From http://www.everydayhealth.com

[LBF 2.0] The Desire For Chocolate...

I found the secret to rescuing a disaster date. I was living in London at the time and enjoyed an occasional
lunchtime date in the green city parks. Most were fantastic as we would wander through the gardens enjoying some rare sunshine. Occasionally a date would start dying a slow death, as some do...But as it got awkward, I found that if I produced a delicious chocolate wrapped in red foil to share...All of a sudden, the universe would correct, the stars would realign and the date would recover itself. It was then that i started to understand the importance of chocolate...:)

Another example - My sister goes on strict diets, no sugar at all, nothing....except for chocolate. Apparently it doesn't count...but it does? Don't get me wrong, I love chocolate. Have you ever taken a sliver of dark chocolate, placed it on your tongue and taken a sip of your favorite red wine? Amazing! but it does count...

Chocolate is funny. It has high antioxidant qualities(great for you) but it's full of hydrogenated fat (really bad for you)...Dark chocolate can help high blood pressure but white chocolate has no nutritional value at all...Its GI is low but it's mildly addictive. So, if you need chocolate, then its high quality dark chocolate, and only one piece every few days - and consider it a cheat......But what if you could eat chocolate that had all the positive
things...but none of the negative?

In the next email, I'll give you a chance to find out how.

Chat soon

Greg Mac

Q&A: Cholesterol-Lowering Snacks

Q: I can't stop snacking between meals, but I want to try to eat things that will help me lower my cholesterol (instead of raising it!). What would you recommend?

A: The good news — or the bad news, depending on what you're snacking on — is that "bad" low-density lipoprotein (LDL) cholesterol is sensitive to diet, though less sensitive than triglycerides and good high-density lipoprotein (HDL) cholesterol. Fortunately, the same foods that can help lower LDL may also improve HDL and triglycerides. So instead of snacking on chips and doughnuts, consider these healthier options:

Nuts and seeds

Sunflower seeds, pistachios, pumpkin seeds, sesame seeds, pine nuts, flaxseeds, and almonds are particularly high in plant sterols, which can help reduce LDL. But it's easy to overdo it on nuts and seeds (and they are calorie dense), so I suggest limiting your total intake to about one ounce, or 1/4 cup, a day if you are also trying to lose weight.

Apples

Research shows that eating two apples a day can slow down the oxidation of LDL cholesterol and help prevent plaque buildup. The protective antioxidants are in the apples' skin, so don't peel them.

Oat bran

An important source of water-soluble fiber, oats have long been recognized as a potential cholesterol-lowering dietary component. The soluble fiber in oat bran binds with bile acids in the intestine to block the absorption of cholesterol by the body. According to a study conducted at the Jean Mayer USDA Human Nutrition Research Center on Aging in Boston, antioxidant compounds found in oat bran called avenanthramides can also prevent white blood cells from sticking to the artery walls, which is an important step in preventing plaque formation. So why not have a bowl of unsweetened oat cereal as a midmorning or mid-afternoon snack? Not only is it filling, it's good for your heart.

Grapefruit

Studies show that the phytochemicals called liminoids in pink and red grapefruit make them powerful LDL busters. But this snack is not for everyone. Because grapefruit can interfere with the breakdown of certain medications, including statins and calcium channel blockers, don't eat a lot of grapefruit or drink the juice as a snack if you're on these medications.

The 4 Pillars of Good Health

This is an article I received in my email this morning. It sums up the conclusion I made in my last blog post. Just in case you don't want to read the whole article, this is the most important paragraph.

"True health isn't just physical. In reality, there are four pillars that are integral to how you feel, who you are, and what you can accomplish in your life. It’s a combination of physical, emotional, psychological, and social."

As a matter of fact, I could add another to the list of four pillars of good health - spiritual - which is very important for me as a Muslim (or even those embracing any other religion, for that matter). For the purpose of life as understood by the Believing Muslim can be simply stated in only two words: Obey Allah.

"I was recently speaking on a panel about health and fitness when a question was shot from the audience: What is your biggest health mistake that you never shared with anyone?

The inquiry was almost so personal that I wasn’t sure how to answer. I could talk about flaws in training or misguided beliefs about dieting that permeated my early experiences in this field. But in a moment of complete honesty, I understood the problem that needed to be addressed.

As you know, I’m a big advocate of setting resolutions year-round. I don’t like the concept of waiting to make a change. Life is fluid; we shouldn’t need an event to be the catalyst to improve. That should be something that we strive for every day. Assessing our lives does something that is rare: It provides an opportunity for honesty and accountability—two aspects that are hard for adults when it comes to personal behaviors.

The question at the panel left me with two options: Focus on a mistake that blames the industry, or look inward and accurately assess what I do poorly. I chose the latter, hoping that my message would create a heightened sense of self-awareness and lead to a better plan for improvement.

I am bad at being healthy.

That’s what I told the panel. Sure, I wasn’t identifying a specific mistake, but as I explained, my condemnation has nothing to do with my physical health. I consistently exercise three to four times per week, I eat healthily most of the time (I do sneak in cheat meals where it fits into my diet), and I don’t take many unnecessary risks that would put my body in danger.

I also don’t sleep enough, work around the clock, don’t see my friends as much as I should, could check in on my parents more, and probably should find more time for my amazing (and very understanding) wife.

True health isn’t just physical. In reality, there are four pillars that are integral to how you feel, who you are, and what you can accomplish in your life. It’s a combination of physical, emotional, psychological, and social.

And just like training, if any of those areas are weak, you should focus on that area and make it stronger.

For many people, the physical aspect is what’s lacking. We convince ourselves that being social, working, and spending time with the family supersedes the need to exercise or make smart dietary choices; but if you don’t have a healthy body, you are limiting the life you can have. It’s that simple. Everything starts with your body—but that’s not where it ends. If you spend all your time focusing on your body, you miss out on all the other aspects of life that make your time worthwhile.

The best advice I can offer is to constantly take inventory of your entire life, find areas that need improvement, and take action. Call friends today that you haven’t reached out to in a while. Find more time for sleep. Work harder if you’ve been coasting on the job. (Or work smarter if you’re always burning the midnight oil) Tell your parents you love them. Surprise your significant other with something completely unnecessary but totally worthwhile. Make time for your hobbies and the activities you enjoy. Or treat yourself to a day of complete relaxation so you can recharge.

Be honest with your assessment and then train your weakness.

The process might be humbling, but it’ll do more for improving your life than any diet or fitness plan. It will give you the awareness of the type of life you want to create and the gaps between who you are and what you want to be.

While perfection is not a realistic goal for anything in life, simply being aware of what you could be doing better and working towards that balance will help you live a healthier, happier, and longer life."

Read more: http://www.livestrong.com/blog/the-4-pillars-of-good-health

Progress Update: Baby Steps

It has been 4 weeks since I started my quest towards a fit and healthy lifestyle. Although it was tough to follow the plan (I admit that at times the plan was thrown out of the window), now I feel GREAT! I can feel and even see the difference physically and emotionally. People are also noticing the change. Furthermore, numbers don't lie. My stats at the beginning was I weigh in at 90kg (BMI 30) with waist circumference of 41 inches (body fat percentage 12.3%). Today my weight is 85kg (BMI 28.4) with waist circumference of 40.5 inches (body fat percentage 11.9%). The weight reduction was more the first 2 weeks but then it seemed to slow down. Anyway, let me update you on what I have done so far.

Drinking More Water
I have been religiously following the recommendation on drinking at least 1 US gallon (=3.78L) of water per day. I always have a water bottle with me almost everywhere I go. In the beginning, my wife was worried to see me drinking a lot of water even before bedtime. There's always a bottle with a sipping straw by my bedside. Why with a sipping straw? They say if you use a straw to drink you tend to take a bigger gulp. Another advantage is no spillage.

My daily routine is to finish off a 1-liter bottle in the morning. I usually drink as soon as I wake up, during "wirid" after "subboh" prayer, during my workout, before and after breakfast. Then I would bring a 1.5-liter bottle to work to finish off before I arrive home. Subsequently, another liter in the evening before and after dinner. That would make 3.5 liter of water. Considering the amount of water in foods, I would have consumed more than 1 US gallon of water per day. Not only drinking more water will help me lose weight, it will also keep hyperuricaemia and crystallization of kidney calculus at bay. Kinda killing three birds with one stone!

Eat Healthy
I have also modified my diet tremendously. Although I did not totally change what I eat, it was still difficult. I don't change my Eastern diet to a Western one. Yes, I still eat my staple food, rice. I still eat my favorite dishes with the ubiquitous coconut milk. In contrast, my wife avoids eating rice almost completely. This the part where resisting temptation is hard. Temptations are everywhere whether at home, at work, during grocery shopping or when dining out. I managed to resist most of the times albeit sometimes I would succumb to temptation!

These are the healthy changes I have made to my diet and eating habit:

• Portion control - The fact is if you want to lose weight, you must create a caloric deficit either by cutting calorie intake (eat less) or by burning the calorie off (exercise). I have managed to reduce the size of my meal. Although I am not strictly counting calories per se, I still need to be aware of how much calorie I consume to prevent my body go into starvation mode. Moderation is the name of the game. The Prophet Sallallahu Alayhi Wassalm has even advised us not to eat before you are hungry, and to stop eating before you are full. If you must eat fill 1/3 of your stomach with food, 1/3 with water and leave 1/3 empty with air.
• Avoid skipping meals especially breakfast - Initially, I plan to eat only 3 meals a day even though I know many nutrition experts recommend 6 meals a day. It turned out that when I have smaller meal for my main meals, naturally I will  feel hungry within 3-4 hours. So I snack in between meals. 
• Increase fruit and vegetable consumption - Now I always make sure the fridge is stocked up with variety of fruits (orange, apple & grapes) and vegetables (iceberg lettuce, carrot, tomato & cucumber)
• Avoid sugary beverages and sweet snacks - This is my greatest triumph. I have always had a sweet tooth. I love sweets and chocolates, basically anything sweet. I also love my cordial drinks like Sunquick or Ribena during meals. All these add up to the calorie intake without satisfying the hunger, I figured. Drastic measures need to be taken. So I got rid of all my sweets and chocolate stash at work. And now I only have plain water with my meals. 
• Snack on healthy food like nuts, fruits and even vegetables. Sometimes I snack on crackers and cheese (low fat soft variety) with vegetables. 

Exercise
This is hard as well, at least at the beginning. But once I get to the routine of it, it becomes much easier. First, I had to figure out which type of exercise routine that I can fit within one hour and which I can sustain for life, hopefully. After researching online, interval training - a type of exercise which consists of activity at high intensity for a period of time followed by low intensity exercise for a period of time - is in-trend. It would fit in my busy schedule too. Typically, I would do a 15-minute interval training on the elliptical trainer and another 15-20 minutes circuit weight training with dumbbells. Combined with stretching and cool down, it would take about 45 minutes. Enough time to have breakfast and get ready for work in the morning. Fortunately, my house is only 5-7 minutes drive to work.

I really hope I can maintain this healthy lifestyle for life. However, there's another factor to the equation - emotional well-being. I hope Allah will bestow me happiness and a prosperous, long, healthy life.

[LBF 2.0] Destroying Cravings

Michel,

Ever suffered from a craving?

You might identify with this...love the monkey
http://www.youtube.com/watch?v=UdhiQs29zgs
Nothing breaks an iron will like a craving...
=================
Types of cravings
=================
You get three kinds of cravings
- physical
- allergic
- emotional
This email is all about physical cravings.
Dairy, wheat and other allergens or intolerance's can cause major cravings.
We'll go through those in another section.
--------
A craving is your body's way of waving a big red flag to tell you it's missing something...
Perhaps it's missing vital nutrients to repair cells or energy to make hormones.
Or maybe it's an addiction, like caffeine.
Lets have a peek at a few.
=====
Sugar - Candy, sweets etc
=====
I'm sitting here at my desk, its 11:24pm...I should be asleep but all i can think about while i type this is a packet of jelly beans...
Sugar craving can mean you are missing nutrients from a range of foods.
Of this is the case crank out some better quality food for example fresh fruits, vegetables, nuts and lean meats...
Its also an addiction. Eating sugar releases hormones that make us feel happy. (Dopamine and Serotonin)
They weren't lying about a 'sugar high'.
Go through this again if necessary
http://www.losebellyfatworkout.com/nutrition/the-glycemic-index-93
Eating sour foods, like sucking on a lemon can occasionally cure a sweets craving.

Using healthy sugar substitutes also helps.You can find examples here.
http://www.losebellyfatworkout.com/nutrition/sugar-substitutes-kicking-the-habit-88
I'm off to find a lemon...
=============
Carbohydrates - Pastries, pies, bread
=============
Ever been on a low carb diet and felt as miserable as a cat stuck in the rain?
Well that's serotonin, or the lack of it...
Serotonin controls your happiness and carbohydrates provide building blocks for it.
A low carbohydrate diet will leave you feeling miserable and craving carbs.

Ways to counter this are easy
- Eat carbs every day directly after you exercise. Your body will use them better for energy and not store them as fat.
- Use 5HTP - this will supply building blocks for serotonin without eating carbs.
- Eat high quality carbohydrates like quinoa over poor quality refined white flours. Other high quality carbs are buckwheat, sweet potato, wild rice and beans like lentils and chickpeas.
========
Caffeine
========
Can you get going in the morning without a cup of coffee? or four?
Then do you carry on with more coffee, tea and sodas throughout the day?
Its the caffeine roller coaster - bouncing you up and down throughout the day causing havoc with your adrenals.
Getting off caffeine can be tough. Try finding a substitute hot drink if coffee is your vice. There are many caffeine free teas you can pick from.
Also keep you blood sugar stable so you don't need a energy boost.
If you don't want to go off it cold try keeping tabs on how much you are drinking and slowly reduce.
Withdrawal symptoms like headaches, irritability, tiredness and brain fog are common.
Just realize these will pass and so will your dependence.
If its soda that's your vice I have included some 'soda substitutes' to this mail.
======
Hunger
======
If you are eating enough but you are still hungry, try adding a bit of fiber.
I use glucommanon, a fiber that swells to 50 times its size. Just take some fiber before your meals with a very large glass of water.
Nb - this is not a substitute for eating real food. Don't starve yourself!
=========
Chocolate
=========
I don't try and fight this one.
I just try moderation.
See the next mail for more on this...
===========
Fried Foods
===========
You are craving carbs or fat.
See above for carbs.
If you are craving fats, its most likely you will be missing Omega 3 oil which you can find in flax seed oil or fish oils like Norwegian salmon.
====
Meat
====
Craving meat can be that you are missing amino acids or Omega 3 oils.
Try adding fish oil capsules as a supplement everyday. They are full of omega 3 and research has found that this accelerates fat loss.
Amino acids are found in protein, so lean meats like chicken or fish will replace that craving.
===========
Salty foods
===========
Salt is sodium.
In isolation it creates all sorts of problems like high blood pressure or diabetes.
We consume way more salt than we need but we still end up craving it.
When I end up with a salt craving I tend to look at two things.
1. Are other minerals like potassium and magnesium missing in my diet?
2. Am i very stressed?

If the answer to 1 is yes, try using Himalayan rock salt instead of iodized table salt.
And if the answer to 2 is yes, your adrenal glands might be crying out for help. They are stressed and struggling. We'll go through adrenals in depth in another mail.
=========================
Crisps and crunchy snacks
=========================
This is mixture of carbohydrate, salt and Omega 3 oil cravings.
If you find you are crunching through crisps or similar food at a rate, you may find you are using them as stress relief. Try xylitol chewing gum for a substitute.
-------------------------------
*** Instant Craving Removal ***
-------------------------------
Cravings are one of my biggest stumbling blocks.
I am still a slave to them...
You need a plan before they hit you, otherwise you will cheat...
Usually eating the healthy versions of what you crave on a daily basis is enough to close the gnawing hole.
For me, I've built up a secret shake that I take every day.
This is not the normal protein shake that you get at most health shops.
I started experimenting a few years ago when I ran out of protein shake powder.
Over the years its grown and grown into the King Kong of shakes.
It counters every aspect of any physical craving I might have....and its tastes good.
I drink one of these shakes every day and use it to crush cravings.
This recipe took me years to get right.
If you are interested in it, I'll be giving you a chance to get this recipe in a future mail.

Chat later

Greg Mac

P.s. On a side note, not only have I found the cure for the
toughest craving of all but who knew it was actually the secret to
a hot date...we'll deal with this next.

[LBF 2.0] The Food Factory [Part 4 of 4]/

Michel,

Today's email is for those who spend money to save time.

You have built up a complete shopping list for the week and a plan to preprepare the meals.

Already you have a much better chance of sticking to your diet.

The last step of this, is getting somebody to do your shopping and prepreparation for you.

If this idea appeals to you, you hand over your list and instructions to someone who delivers the preprepared meals in Tupperwares once a week.

If you live in the United States it can be done for about $60 per week.

The question you need to ask yourself is this:

Would I pay that to save myself three or four hours of work every week.

If so, you are going to need to find someone to do this for you.

The best place to advertise is on Craigslist.

Just place an advert under domestic gigs.

You will get a lot of responses and you need to weed through the rubbish.

But you may just be surprised at what you can outsource.

If this idea grabs you at all, just try out the advert and see what you get.

Have fun!

Later

Greg Mac

[LBF 2.0] The Food Factory [Part 3 of 4]

Whew, so that's the planning work done!

Now lets get into how you can save time in the kitchen. Have you ever heard of batch processing?

I got this example from Tim Ferris: If you were producing t-shirts...And you knew that to produce 50 would take 1 week. How long do you think it would take to make just 1 t-shirt?

Answer: 1 week

Why?

In production, the setup and scheduling of the machine is what takes the most time.

And it's the same when you produce your meals.

Think about if you boiled four eggs separately at different times.

Compare this with boiling all those eggs at the same time.

It's four times faster.

Batch preparing is the secret weapon to save time in the kitchen.

And you can do this with your meals.

All in all you can get your whole week sorted out in one evening.

Ideally you set aside a few hours each week where you preprepare all the meals.

Once done, you save them in Tupperware containers - ready.

Then when the meal time arrives, just take out the containers, do what's left and eat the meal.

Let's use the Pesto chicken as an example.

Prepreparaton:

1. Cut the chicken breast into thin strips
2. Smother the chicken breast in pesto and paprika.
3. Store the chicken in a Tupperware container and freeze.
4. Cut up the asparagus and broccoli.
5. Add the cherry tomatoes
6. Store all the vegetables in a Tupperware and keep in the fridge.

Day of the meal

1. Defrost the chicken breasts by sticking them in the fridge the night before.
2. Put the vegetables and chicken onto a cooking dish
3. Mix
4. Put in the oven for 20 min

Total physical preparation time 3:00 minutes

Sure....3:00 minutes if you got distracted by something, otherwise I think you could do this in 1:00 minute flat.

If I have a delicious meal almost ready made, waiting for me in my fridge, I don't pick up fast food at the end of a long tiring day.

3 or 4 hours and you have a week's meals ready to go.

=====================
IMPLEMENTATION TASKS
=====================

For every recipe you have, decide what can be preprepared.

This includes sauces, salad dressings...the works

Write Prepreparaton instructions for each recipe, as I've done for the Pesto chicken recipe.

This is important if you are going to do next step...which is reducing the 3 or 4 hours to a few minutes a day.

chat later

Greg Mac

[LBF 2.0] The Food Factory [Part 2 of 4]

Michel,

How did the planning go? I hope you chose some delicious meals for your week!

Talking of delicious meals, have you ever decided to try out a new exciting recipe?

Only to find that what seemed so simple, suddenly got really tricky?

I certainly have!

Incomplete shopping lists, meaning that I'd have to go back to the shops...

Not knowing how much to buy...

Some great meals were accompanied by a great big headache!

Now imagine this happening at every meal for a whole week...

We'd never be able to stick to the diet!

Today, I want to make sure this doesn't happen to you.

You need to know exactly what you need to buy. And how much of it you need to buy.

Not just for one meal, but for all the meals in your week.

That means just one trip to the shops and you've done your week's shopping.


OK, lets get started.

Firstly print out the food list page. You might need 2 or 3 copies. (printable food list attached)

Now take a look at your weekly planner. For each meal on your planner, you need to refer to its recipe and write down all the ingredients in the ingredient column on your food list page.

Then write down the amount of that ingredient you need. There is a column for units eg cups, tablespoons etc and there are columns for number of units. Some ingredients will be needed in more than one recipe.

This is an example of a list that's filled out:
http://lbfurl.com/foodlist.jpg

When you have finished writing up all your amounts,

add them up and fill in the total in the column provided.

And there you have it - everything you need for a week.

If you want to have a shopping list, print out the shopping list PDF and fill out the information from your foodlist.

Here is an example of a week here.
http://lbfurl.com/Shoppinglist.jpg

Keep this attached to the weekly planner.

Now anytime you want to do an easy shop for a week, the shopping list is already created.

This is setup work that you will have to do once only.

When you have this built, you can re-use it any time you want.

========================
IMPLEMENTATION TASK
========================

Use the attached two PDF's to build your shopping list

I'm going to give you a day to get this set up.

The next mail you will get from me is on Saturday and we are going to talk about batching and how it can save you hours of work.

Chat later

Greg Mac

[LBF 2.0] The Food Factory [Part 1 of 4]

Michel,

Today we start putting together your automatic food system.

Ever been to a factory?

I used to work for a cellular service provider.

On occasions I would head down to the plant and if I got a chance, I would have a look at the production line.

A whole ton of bits and pieces would come in at the one end...

And a box with a cell phone would emerge on the other side.

It was just one big machine and a guy who made sure that it ran smoothly.

So that started me thinking...

Imagine we had the same kind of system for 'healthy' meals.

If we figured out all the raw ingredients to put in on the one side, how could we make automatic healthy meals on the other?

80% of your fat loss success depends on your diet...

I needed to come up with 'a Food Factory'...

A conveyor belt to make the ingredients into meals as efficiently as possible.

The next few emails are going to explain just how to do this.... I won't lie, there's some work upfront to set it up.

But once its up and running, it'll save you time and energy - as well as helping you stick to your diet!

Just to be clear

The Food Factory is not a diet

Its a system to make any diet work

So lets get started...

You need to begin by choosing the meals you will be eating for one week.

You don't need more than 15 recipes.

Within one week I tend to rotate 2 breakfast choices, 3 lunch choices, 5 dinner choices and 5 types of snacks.

It makes it much harder if you try and think of a new recipe for every meal.

(This is where expandable recipes shine!)

So get thinking and fill in the planner for the coming week.
(printable planner attached)

Once you've decided on your meals, it should take less than 5 minutes to fill in.

You can take a look at an example of mine here.
http://lbfurl.com/planner.jpg

========================
IMPLEMENTATION TASK
========================

Print out the PDF attached.

Fill in your planner

Once this is done, we can start the factory moving!

Chat later

Greg Mac

Exercise: How To Start Running

Patience is a new runner’s best trait.
- Andrew Kastor

You think running is straightforward. Just put one foot in front of the other, then repeat quickly -- right? Not so fast. As anyone who’s laced up can attest, running is simple only until you actually start doing it. Once you hit the road or hop on a treadmill, questions begin to pop up: How long should I go? Is walking OK? Am I even wearing the right shoes?

The answers matter. Running torches calories, strengthens your heart and lungs, and releases feel-good endorphins. But it can also take a toll on your body and lead to injury if you don’t follow the rules. Here’s the right way to get started.

First Steps

If you’ve never run before, don’t worry, because the best way to begin running is to walk. “Walking strengthens the muscles and tendons so your body can handle running’s impact,” said Andrew Kastor, head coach of the High Sierra Striders in Mammoth Lakes, California.

Don’t rush this adjustment phase. One of the biggest mistakes new runners make is thinking that all cardio is the same, and if you’ve strengthened your heart and lungs with one activity, you’ll be fit enough to jump right in to another.

Unfortunately, your body doesn’t work that way. Even if you’re a pro on the bike or have logged long hours on the elliptical, you should still ease into running. “You need to give your joints and ligaments time to catch up to your heart and lungs or you risk injury,” said Kastor.

Your best bet is to gradually build up to 30 minutes of brisk walking two to four times a week. Regardless of your starting point, you should be able to reach this goal in two weeks. Then you can try “run-walking,” where you alternate between five minutes of running and one minute of walking. Keep up that cycle for 30 minutes, and perform the workout up to four times a week for three weeks.

If you’re feeling good by the last week, bump up the run segment to nine minutes. You can keep the one-minute walk break indefinitely (many runners do), or shift to 30 minutes of continuous running.

Going Farther
Some runners obsess over distance and brag about how many miles they cover. But if you want to build endurance, it’s actually easier to work with time. Generally speaking, you can safely increase your total running time by 10 minutes each week -- divided across all of your workouts or added on to one long weekend run.

Another way to make sure you’re not running too much too soon is to use the 10 percent rule. Multiply your total weekly running time by 0.1 to determine how many additional minutes you can add the next week. So if you’re running 30 minutes three times a week and logging 45 minutes on the weekend (a total of 135 minutes), you can increase your exercise time by 13 to 14 minutes total the following week.

Ramping up the time or your speed too quickly can lead to frustration, bruised egos or worse, injury, so keep these runs at an easy, conversational pace. Faster running puts added stress on the musculoskeletal system (your ligaments, tendons and other connective tissue), so you want to develop endurance before you work on your speed. Building up slowly at a manageable pace allows your body to acclimate to the activity. “Patience is a new runner’s best trait,” said Kastor.

Form Matters
Your running form is like your fingerprint: It’s going to be different from everyone else’s. But even though each person’s running style is unique, there are general rules that most experts agree on. They can be summed up by two simple cues: run tall, run relaxed.

Running with good posture puts less stress and impact on the joints, which reduces injury risk and increases efficiency, meaning you can run longer with less exertion. While running, keep your chest up and your shoulders down. Your feet should land underneath your hips, positioning your body in a straight line from your head to your toes. Avoid leaning forward from the waist, which can tax the lower back.

Keep your hand unclenched to prevent unnecessary tension. Because running is forward motion, if your arms swing across your body, energy is wasted; so tuck your elbows into your waist and your arms will naturally move forward and back. Finally, listen for the sound of your footfalls; if they register heavy, try landing more softly.

Sticking With It
After you become comfortable running, you’ll want to find new ways to keep your workouts fresh and interesting. Try exploring new routes, climbing hills (a 4 percent incline on the treadmill works, too) or interspersing short bursts of faster running into your 30-minute routine.

Joining a running group is also a strong motivator -- one that comes with huge side benefits. You’ll have other runners to commiserate and celebrate with, no shortage of training advice, and people available to answer questions you might otherwise be afraid to ask (“What do I do if my nipples bleed?”). They’ll also have the skinny on local races. Find an online group or ask at your local running shoe store.

Whether you’re running in a pack or on your own, be sure to take care of your body after your runs. Some new runners stretch their hamstrings then call it day. This is a mistake, says Kastor. Our quads and hip flexors -- the muscles along the front of the hip -- tend to be tight as well, especially for those of us who spend most of our nonrunning hours sitting at work. Keep those muscles loose, and you’ll run more efficiently and more comfortably.

Essential Gear
Running in your cross-trainers is like pounding in a nail with a screwdriver: You’ll probably get the job done, but there’s a much better tool available. Running shoes are specifically designed to handle the impact forces produced when you run. What type of shoe is right for you will depend on various factors, including your body weight, how often you run and the height of your arch.

New runners should head to a specialty running store and ask the staff for an evaluation. An experienced shoe salesperson will evaluate your needs and make footwear recommendations for you. The best shoe is the one that fits well and feels good.

Read more: http://www.livestrong.com/article/556067-cardio-101-how-to-start-running

Lose Belly Fat Workout - Week 2

This is what I have been doing for the past week.



Welcome to Week Two and congratulations for making it into the second week of exercise.

Last week should have been quite difficult and you should be tired with a little bit of muscle soreness and stiffness. All these things are good.

Below you will find this weeks workout, nutritional plan and weight loss motivation.
Week 2 Interval Training Program

• 5 Min Warm up
• 6 Sprint Intervals - 30 Seconds each
• 6 Rest Intervals - 60 Seconds each
• 5 Min Warm Down
• Do the routine 3 times in the week with a rest day in between each workout

Tips: Try pushing yourself fairly hard on the first sprint interval. This will give you an idea of the intensity you need to keep for the sprint intervals.

Be wary of how you feel, you don't want to push yourself over your limits at this point.

Although the graph of the workout says 9 for your intervals, still take it easy and just judge what your body is able to cope with.

Week 2 - Nutrition Goals

• Eat at your Resting Metabolic Rate
• Flatten out your sugar intake

Tips: Sugar is the main reason people put on fat. This week I want you to concentrate on removing foods high in sugar. Read the articles below on low glycemic solutions for your diet

Week 2 - Mental Exercise Goals

• Review your Goals daily
• Recover well when you fall off the wagon

[LBF2.0] Day 7: Interval Music

Michel,

Lets get into week two.

You can find week two's workout here:

http://www.losebellyfatworkout.com/category/week2
(You can find the tabs for each week at the top of the page...)

Sometimes its the hardest week because the initial motivation starts to die down.

But not here.

We have some very cool stuff for you this week.

We're starting with the interval Mp3 first up.

Hope you enjoyed using it, it makes a huge difference.

Unfortunately i can't give you more of these interval mp3's but instead I am going to show you how to make your own... ...or if you don't really have the time you can pick them up in a special package here:
http://lbfurl.com/spo.php

==============================
Option 1: Making Them Yourself
==============================

First of all you need to download Audacity.

Its an awesome sound editor and its free.

http://lbfurl.com/ngt.php

You are going to need the mp3 encoder as well so download it at the same time.

http://audacity.sourceforge.net/manual-1.2/exportmp3.html

Then open an mp3 that you own and select the parts to make a rest period and a sprint period.

Here's how:
http://audacity.sourceforge.net/manual-1.2/tutorial_ed_beginner2.html

If you feel like you are getting the hang of it, try mixing a few of the clips together or use the volume envelope to make things smoother.

Once you have got your mix together export it as an mp3.

This should be a single version.

I put together one of these as an example.
http://lbfurl.com/ewq.php - Rest Phase
http://lbfurl.com/xcv.php - Sprint Phase

The name of the group is Kaskade and I think I have broken a few copyright laws doing this, but have a listen anyway.


If you want to use the beeps in your mix you can download it here.
http://lbfurl.com/bpe.php - Beep


Now to download another great program - MP3 Merger.
http://www.shchuka.com/software/mergemp3/

With this you can can add a number of loops of the intervals together.

Finish it up and export it, and it should sound something like this.
http://lbfurl.com/lop.php

A bit of work to get right but your very own interval timer that takes advantage of all the benefits of music.

==============================
Option 2: Buying Interval Mp3's
==============================

So lets get you all hooked up with the best interval training system on the planet.

IntervalMP3 has a variety of workout music CD's focusing specifically on interval training.

They take advantage of all the science we have been talking about for the last week.

It's what I use for my intervals.

The normal special is a consolidated set for $19.95.

This would be perfect except you would still need to build the workouts using the construction kits.

So I have organized that these will be preconstructed for those who buy.

All eight weeks workouts prebuilt.

Sorted for the rest of Lose Belly Fat Workout.

There are also a whole range of other intervals, like tabata and escalations.

So that should cover any other workout you would want to do.

Get IntervalMP3 - it's the best out there for getting results with your intervals.

Get IntervalMP3 here:
http://lbfurl.com/spo.php

Onward and upward

Greg Mac

Eat Healthy: The 10 Most Filling Foods

Even for the healthiest of eaters, good intentions can fly out the window when your stomach begins to rumble. If you’re trying to lose weight or maintain a healthy weight, finding the right kind of foods — healthy foods that will fill you up for the longest amount of time — is essential. If you are trying to lose weight you get hungry every three to four hours. You’re supposed to feel hungry that often, so eating low-energy density foods, meaning those high in nutrients, can really help. High-protein foods, high-fiber foods, and healthy fats are filling foods.

Snack on Sweet Prunes
Prunes are also a high-fiber food, which means they help you feel full longer and feature healthy antioxidants. It's not only a filling food but also it's a sweet, satisfying snack.

Go Crazy For Nuts
Filling, but not sweet snacks such as pistachios, almonds, pecans, nuts, and seeds — all of which have plenty of healthy fats in them — will help you feel full longer because of their fat and protein content. You have to keep the serving size reasonable about 1/4 cup per day. Try combining nuts with dried fruit for a high-fiber snack, or include them in a side dish to help manage weight.

Fill Up First on Vegetables
When you get hungry, eat vegetables — which are low in calories — in place of higher-calorie food items. These high-fiber foods will help you feel full longer and stay slender. Salads are a classic filler, but you can also add extra veggies to cooked dishes for volume.

Get Going with Oatmeal
Oatmeal is very high in fiber and low-energy density. A warm bowl of oatmeal in the morning can help you feel full longer and manage weight. Oatmeal can be a little bland on its own, but you can liven it up by adding low-fat milk, sliced fruit, and a sprinkling of nuts for an indulgent yet healthy breakfast.

Start Your Meal with Soup
If you have soup before a meal, you’re going to eat less. That’s vital to help manage weight and enjoy eating out. Opt for a broth-based soup full of high-fiber foods rather than a creamy, salty concoction. Homemade soups are great to make when you have time, and then freeze for a quick meal when you need it. Go for variety of hot and cold soups.

Go For a Dip
Snacking on vegetables is a classic strategy to manage weight, but you’ll feel full longer if you allow yourself a little savory dip to go along with those carrot and zucchini sticks. The flavor and the fat will keep you feeling full longer and can help your body absorb nutrients like beta-carotene more effectively. Try a little salad dressing, or whip up a batch of creamy, delicious hummus.

Load Up on Lean Protein
Try to include protein in your meals or snacks if you want to feel full longer. Foods high in protein will help satisfy your hunger. In fact, a high-protein, low-carbohydrate diet is an effective strategy to manage weight for some people. Animal and plant proteins all add to your sense of fullness. Savor a meal that combines protein with high-fiber foods.

Count on Beans and Other Legumes
They are nutritious, filling high-fiber foods that can be included in a number of different types of entrees and healthy snacks. Because beans can add up to a lot of calories if you eat more than a serving or two, you might want to combine them with vegetables and whole grains for a more complex meal that will keep you feeling full longer. And best of all, beans and legumes are inexpensive.

Don't Skimp on Potato Skins
The humble potato — with its skin on — is uniquely comforting, and also happens to be one of the best sources of potassium you can include in your diet (followed by bananas). Eating the skin is what makes the spud a nutritious, high-fiber food that’s also filling. Tasty toppings like herbs, chives, or a zesty salsa will add to your sense of satisfaction.

Pick Some Fabulous Fresh Fruit
Many fruits are high-fiber foods. They’re also high in water content and flavor — and very satisfying for their low calorie counts. An apple, or a serving of grapes or berries, all make the list of most filling foods. Keep fresh fruit on hand for an easy snack when you’re trying to lose or manage weight.

Modified from an online newsletter  http://www.everydayhealth.com/digestive-health-pictures/satisfy-your-appetite-with-these-delicious-choices

[LBF 2.0] Day 6: Whooshes and Stalls

Michel,

One week completed.

Now you have a decision to make.

Do you move onto the next level of exercise, or stay where you are.

If this week was tough but you managed to complete all three workouts, then move up.

If you only managed to get halfway, or found it too tough, then stay on week 1.

Don't think of this as a race, its not about getting to the end fastest.

Its about working with your body, not against it.

---

Before we get into whooshes and stalls, I have a big favor to ask.

I am trying improve this course, for that i need you!
http://lbfurl.com/cxj.php

There are just a few questions and it will take less than three minutes.

Your help is greatly appreciated

Thanks in advance, you rock!

==================
Whooshes and Stalls
==================

At this point you may be tempted to go weigh yourself.

Just to see whats happened...

You may have lost weight,

perhaps stayed the same?

and if you are like me you might have gained weight!

There is nothing quite as depressing as having put in a weeks worth of effort...

Tough workouts pouring sweat...

Perfectly measured and controlled meals...

And to stand there in my pajamas... on a cold dark Tuesday morning...staring disbelievingly at my evil scale... as it tells me that i had put on two kilograms!

All hope is lost

However...

Now is not a good time to be making decisions as to whether its working or not.

It is much better to wait three or four weeks, and I'll tell you why.

Fat loss happens in fits and starts

I mentioned the whoosh effect a few mails ago.

Although there is no hard scientific proof it appears that in some people the body retains water in place of the fat that's lost

So you could go for the next two or three weeks, weighing exactly the same, even though you have lost a ton of fat

Then all of sudden your weight will suddenly decrease almost overnight

I got this information from Lyle Macdonald, its a bit technical but have a read anyway.

http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html

I told you scales were bad news :)

chat later

Greg Mac