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Archive for August, 2009

The Weight Loss Industry – The Focus on Food

August 28th, 2009 Comments off

Although low carb diets (i.e. ketogenic diets and the Atkins Diet) have been in vogue for the last few years, let me shed a little light on where the concept of the low carb diet came from. Interestingly, the first low carb diet was promoted several years before we even had strong evidence that carbohydrates, fats, and proteins were present in our foodstuffs.

As legend has it, William Banting, a very overweight casket maker (of all things), was worried that his casket would be too expensive to fit his large, gelatinous physique. So he theorized that eating less starch (potatoes, bread, pasta) would help him lose weight. And right he was as he dropped down a few “casket sizes.” He became slim and svelte and in 1878 he published his “Letter on Corpulence,” extolling the virtues of the no bread, no potatoes, and no pasta diet. So the first low-carb diet came from a casket maker.

Just a few years later, information began trickling out of the scientific community regarding the composition of food. In the 1890′s Wilber Atwater is credited for observing the different macronutrient components of food. In the early 1900′s, Russell Chittenden went a step further to determine the calorie content of food. With these data, the concept of energy balance and the practice of calorie counting was born.

Half a century later, in the 1950′s, the research world began to publish extensively on different diet strategies including ketogenic diets, high protein diets, very low calorie diets, and protein sparing modified fasts; this last one known to T-mag readers as “Fat Fast.” As a result of these dietary strategies, rather than promoting long-term weight loss, the concept of yo-yo dieting began.

So take note. While writers are often “introducing new diet plans,” there is very little that is “new.” As mentioned, the “Fat Fast” diet was popular in the 1950′s (although Brock’s version has a few modifications that make it a bit better), ketogenic diets were used at the same time with limited success, and even the Atkins diet was first introduced in 1966. So don’t fall victim to the notion that these diets are really revolutionary ways to lose fat. As you’re about to see, they failed miserably back then, and even now, they aren’t the best way to change your physique.

How to calculate your Basal Metabolic Rate

August 27th, 2009 1 comment

We all burn calories during the day. To figure out how many calories you are using go to http://health.discovery.com/tools/calculators/basal/basal.html

They have a simple calculator to estimate how many calories you burn per day. This is the base. On average you will lose weight if you stay 500 calories below your BMR. For a healthy diet always try to stay above 1200 calories minimum.

So if my basal is 1800 calories, to lose weight i can safely eat 1300 calories per day. With working out and doing cardio i can increase this deficit and make a bigger impact on calories burned.

Muscle is the key to burning calories

August 25th, 2009 2 comments

Remember when you were a teenager and could eat everything in sight and not get fat? Somewhere in your 30′s things changed. Now it seems like just looking at food can make you fat. What happened?

The main difference for most people is that they have less muscle in adulthood than they had in their late teens and early twenties. As we age there is a natural tendency to lose muscle and we also are less vigorous in our physical activity, which results in further muscle loss. This loss of muscle tissue results in a decreasing metabolic rate. Lose 5 pounds of muscle and your calories burned per 24 hours decreases by about 250 calories. While this may not sound like much, it adds up. If you continue to eat like you did when you were younger, you will gain a pound of fat in about 14 days. Over a 20 week period you will gain 10 pounds.

The key to getting rid of accumulated body fat is to get back your youthful metabolism by getting back your muscle. You have probably heard people say that “muscle has memory”. Well, this is one popular saying that is actually true. With a proper exercise stimulus that dormant muscle can be reclaimed. When you get back the muscle that requires 250 calories a day to keep alive, what used to be an insidious weight-gain problem will become an insidious weight-loss technique. As you become stronger you will have a natural tendency to partake of more vigorous activities. This situation will allow you to lose weight with less attention paid to calorie counting and food selection. The more reasonable your diet can be, the greater your chance to stick with it. As you ride this spiral of success, you may be able to eat more like you did as a teenager. Putting just 5 pounds of calorie burning muscle on your body can really turn things around for you

Categories: planning, training Tags:

Why exercise doesn’t burn many calories

August 24th, 2009 2 comments

Go to the health club and climb on a stair stepper or treadmill. Program the machine by plugging in your weight, select your speed or program and begin your workout. As you plod along on the apparatus you are driven along by the ever-increasing number on the screen that indicates the number of calories that you have burned. Eventually you go long enough to burn 300 calories and you are left with a feeling of accomplishment. Now, as you wipe the sweat from your brow and catch your breath, let me ask you a question. Why did the machine ask you to program in your weight? If you answered to calculate how many calories you burn you are right. What you most likely failed to consider is the main reason it needs your weight is to calculate your basal metabolic rate. The average male will maintain his weight on about 3200 calories a day. That is about 140 calories an hour at rest. So the 300 calories burned are not calories burned above your basal metabolic rate, they are calories burned including your basal metabolic rate. So for your time on the treadmill, you burned about 160 calories above your baseline.

Categories: training Tags: , ,

Foods To Avoid and keep your pH levels healthy

August 21st, 2009 Comments off
  • Pork: Full of chemicals and pesticides
  • Shellfish – They are bottom fish, which means they eat waste.  Shrimp is the only exception since they swim and eat plankton.
  • Margarine products
  • Artificial Sweeteners – I use Stevia if needed. Stevia Is a plant that has been used as a natural sweetener in South America for hundreds of years. Certain types of brain tumors are associated with artificial sweeteners.
  • Junk food. If you have to eat fast food, try the salads without dressings. Grilled Chicken is ok.
  • Mayonnaise – It’s all fat. Use organic mayonnaise if really needed.
  • Caffeine – Is a stimulant – Just 2 cups per day increase your chance of disease by 50%! Cut down and then cut it out. Dr. Cochran suggests you wean yourself off caffeine . Do not do it cold turkey. This way you will not suffer with headache withdrawals and other symptoms of withdrawal.
  • Chlorine & Fluoride.
  • MSG
  • High fat dairy products (Example: Half & Half)
  • Alcohol – Drink water instead! Our bodies need water to keep hydrated. To figure how much water you should have daily take your weight (in pounds) X 1 and then divide by 2. That is how many ounces you should be drinking daily. But i admit to having a cup of wine with my angus steak.
  • Aluminum – If you are cooking in aluminum pans you are absorbing it into your food.
Categories: nutrition Tags: , , ,

Blog now avaialble

August 20th, 2009 Comments off

Welcome to my blog. I’ll start posting guides and nutrition info. I have a wealth of info to share. Stay posted.