Tuesday, May 12, 2009

5 Super Simple Fat Loss Tips

Keeping FAT LOSS Simple!

Fat loss isn't rocket science. I know we love to make our problems seem much bigger than they really are, but when you really look at them they're typically easy to solve. And that's often the case with fat loss.


Fat Loss shouldn't have to be rocket science!


To prove it to you here are five super simple fat loss tips you can easily follow:

1) Stop guzzling liquid sugar. Yes, I mean soft drinks and juices and bottles of iced tea loaded with high fructose corn syrup. For the most part, a 12 oz can of cola is 150 calories of pure sugar. Have a couple of those a day...

2) I've written it a gazillion times and I will continue to - eat breakfast! If you want to make fat loss easy then make sure you start your metabolism off on the right foot.

3) Eat more fruit. Aim for at least 5 servings a day.


Eating More of these can help the fat BURN OFF!!


4) Eat more veggies. Again, aim for at least 5 servings a day.

5) Stop eating so many processed foods. If it comes in a box from your grocery store it's most likely processed. The fresher the foods the better.

**Bonus tip**

You can make tips 3 and 4 a breeze by using a whole foods based multi. Personally, I love Prograde Nutrition's VGF 25+ (VGF 25+ Men OR VGF 25+ Women) because it is made from 25 WHOLE veggies, greens and fruits.

Yours in health,

John Cortese

PS - You know I take my nutrition seriously. And it's why I ONLY recommend Prograde Nutrition's Whole Foods based multi. They have both a men's (VGF 25+ Men) and women's (VGF 25+ Women) formula.

Monday, May 11, 2009

The Body Mass Index Debate!



The BMI can lead to some confusing results!

Hi guys and gals-

After a little break from writing posts, I'm finally back! I know you missed me, but don't worry.. My regular posts will start back up with some regularity now.

I really do not like the BMI- (Body Mass Index) as a gauge to how "healthy" one is. Most athletes that I know would test out as "obese".. Hmm. Based on my height and weight I classify in this area. Yet most athletes and people that are training are FAR from this. There are far better ways to gauge your body composition and overall health (calipers, hydrostatic weighing, etc) What's the deal? I have a great post for you about the Body Mass Index and how it can actually discourage your training!




A far more accurate assessment of your body fat done with calipers!


Today's post comes from Coach Charles Staley, a world class strength and performance coach. Check it out, let me know what you think about Coach Staley's article below.. And as always, if you have any questions, feel free to comment or e-mail me! Have a kick ass day!

Prove Me Wrong! Why BMI Could Actually Discourage Training!



By Charles Staley, B.Sc, MSS
Director, Staley Training Systems
Charles Staley's Website


Author’s note: I wrote this when the BMI index began making the news. It struck me that the BMI actually discourages training— see if you agree.



Warning! Exercise Increases Your Risk of Weight-Related Health Problems

The BMI is designed to replace the old height/weight charts created by health insurance companies. But the question remains, what is the accuracy, not to mention, the utility, of the BMI?

First, let's start with a definition. You can calculate your BMI by dividing your weight in kilograms by your height in meters squared. (If you'd prefer to spare yourself the mathematical trauma, just head over to The Department of Health and Human Services at BMI Calculator (they have a BMI calculator which you can use to instantly calculate your supposed level of risk of overweight.)

An Interesting Test Case: Me

I recently did just that, and at 205 pounds and a height of 6'1", I landed a whopping BMI of 28— nearly obese by BMI standards.

According to the NIH, you'll need a BMI of 24 or less in order to qualify as having a "normal" weight. So I kept plugging in lower and lower bodyweights, finally going all the way down to 180 pounds to obtain a BMI of 24.

I wonder, what would the consequences of losing 25 pounds be for me? Of course, a fairly large portion of this weight would be muscle— If I make the assumption that I'm currently 15% bodyfat, that means I only have 30.75 pound of fat on my entire body. So, to lose 25 pounds without losing any muscle, I'd end up with less than 2% bodyfat, which is probably not enough to sustain life.

So, that means that the 25 pounds would be mostly muscle. Since a pound of muscle burns approximately 18 calories a day, my metabolic rate would be lowered by 450 calories a day.

Also, this dramatic loss of muscle would certainly profoundly reduce my strength levels. While I have more than enough strength to get through my daily activities, muscle mass and strength both gradually decline as we age.

So I always look at muscle like "money in the bank:" the more I have now,
the more I'll still have when I'm 60, 70, or 80 years of age. So the bottom line seems to be, if I choose to adhere to NIH's guidelines, my health and functional status will surely decline!

Conversely...

Another very important point to consider are the legions of people who will score very acceptable numbers using the BMI, but who in fact are overfat. Despite what many people think, it’s common to find people who appear to be of normal or even low bodyweight, who in fact are overfat, because they have such low levels of muscle mass.

Consider the research conducted by Dr. William Evans at Tufts University: Evans discovered that the as women age, in many cases their leg girth tended to remain constant, however, upon CAT scan analysis, it was found that the fat mass was increased, while the lean mass had decreased. In other words, their external appearance had not significantly changed, yet their bodyfat percentage had increased.

And Even Further...


Because muscle weighs more than fat, embarking on a rapid, unhealthy weight-loss scheme will reduce your BMI much more effectively than losing weight in a healthy and rational manner (the faster you lose weight, the more muscle you lose). So I would like to venture the proposition that the new BMI will encourage fad weight loss programs and starvation diets.

Is There a Better Alternative?

Yes. Have a reputable fitness professional measure your bodyfat percentage (call the International Sports Sciences Association at (800) 892-ISSA to find such a professional in your area). Over the past several years, there have been important new developments in bodyfat measurement techniques, and today, there are several options available. Various methods have varying degrees of accuracy, but if you always use the same method, you’ll have an accurate standard of reference.

In other words, you may not know your exact percentage of bodyfat, but you’ll know if your percentage is increasing or decreasing.

I don’t know why this is such a hard pill to swallow— it’s bodyfat, NOT bodyweight that determines your health and functional capacity. There will never be a height/weight chart, regardless of what anyone chooses to call it, which can predict optimal bodyweight, because such charts never take a person’s muscle mass into account.

About The Author


Charles Staley...world-class strength/performance coach...his colleagues call him an iconoclast, a visionary, a rule-breaker. His clients call him “The Secret Weapon” for his ability to see what other coaches miss. Charles calls himself a “geek” who struggled in Phys Ed throughout school. Whatever you call him, Charles’ methods are ahead of their time and quickly produce serious results.

Click here ==> Charles' website to visit Charles' site and grab your 5 FREE videos that will show you how to literally FORCE your body to build muscle, lose fat and gain strength with "Escalating Density Training," Charles' revolutionary, time-saving approach to lifting that focuses on performance NOT pain.