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Two Fat Loss Nutrition Myths

By Bob Pearcy, on July 18th, 2010

By Craig Ballantyne, CSCS, MS

 

Ready to crush some nutrition myths?

I get extreme nutrition questions all the time. In fact, just yesterday I was asked about whether it was bad to eat carbohydrates and protein at the same time. I can’t stand that type of obsessive- compulsive thinking. There’s no reason to be worried about that kind of tiny detail.
So here are two nutrition myths I crushed while down in California hanging out with friends and celebrating my buddy Bedros Keuilian’s birthday down over the weekend. (By the way, by ignoring these myths, I ate amazing meals and still didn’t gain any fat!)

Myth #1) You can’t eat late at night

I blew that one out of the water on the first night I arrived. My flight from Toronto to Orange County was at 6pm Thursday. I ate before I went to the airport, and then aside from a few almonds on the plane, I didn’t eat until I arrived at 8pm California time.

So that’s 5 hours past my normal dinner time.

But “nutrition experts” are going to tell me I can’t eat now?

They are going to send me to bed without any supper?

Who do they think they are, some kind of evil villain from a Mother Goose nursery rhyme?

Some type of wicked step-mother nutrition witch, or something?

Well, I’ll have my dinner whenever I want, thank you very much. And if that means eating at 9pm, then that’s when I’ll eat.

The bottom line: It’s not WHEN you eat, it’s HOW MUCH you eat.

By the way, just to horrify these so-called nutrition experts even more, I even ordered a pizza when I ate at 9pm last Thursday. Then again, I ate dinner with Mr. Cheat Diet, Joel Marion…

Myth #2) You must use protein shakes if you want to lose fat/gain muscle

Survey says, “Wrong!”

There has never been a scientific study showing that you’ll build muscle or burn fat better if you eat more than 1.8 grams of protein per kilogram of bodyweight.

That translates to LESS than one gram of protein per pound of body weight.

So yes, it’s fine to round up to one gram per pound, BUT that ONLY works if you are relatively lean.

If you are more than 20% fat, you do NOT need anywhere near one gram of protein per pound of bodyweight.

Let’s say you’re a 175 pound guy or a 145 pound woman with 20% fat.

At most, you’ll need one gram per pound of LEAN body mass (that’s your total weight minus your fat weight).

So our man would need 140 grams of protein and our female would need 115 grams of protein per day.

That is SO EASY to get through REAL FOOD that you don’t need to suck down the “swill” that nutrition stores sell you (aka – protein powder).

Just check out how much protein you get from REAL food:

* One cup of any dairy product = 8-10 grams of protein

* One ounce of meat = 7-10 grams of protein

* One ounce of fish = 6 grams of protein

* One egg = 7 grams of protein

* One cup of kidney beans or black beans = 15 grams of protein

* One tbspn peanut butter = 4 grams of protein

* One slice of bread = 5 grams of protein (!)

So you see, you don’t need bad-tasting powders when you can eat real, delicious foods for all your protein needs.

Instead, keep your nutrition SIMPLE. Focus on whole, natural foods and limit high-calorie, high-sugar foods to just a couple of treats per week. Combine that with your favorite Turbulence Training workouts and you’ll lose fat fast.

Click Here to get Craigs Program 50% Off

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July 18th, 2010 | Tags: , , , , , , , , , , , , , , , , , , , , | Category: Get Fit, Weight Loss | Leave a comment
Get Fit

11 Ways to Stay Motivated in Your Fat Loss Program

By Bob Pearcy, on July 12th, 2010

This is from Craig Ballantyne and the advice he gives us here is good in many areas of our life besides weightloss. Bob

By Craig Ballantyne, CSCS, MS
Author, Turbulence Training

50% Off Turbulence Training

Today, we’re going to focus on something that I know a lot of men and women are struggling with – MOTIVATION.   So here are my top 11 inspirational tips to help motivate you to stick to your fat loss plan and transform your body & life forever.

11. Never Give Up

If you fall off the wagon, cut your losses. Don’t let it weigh on your mind and hold you back because it’s only minor damage that can be dealt with. The important thing is to get back on track, immediately. Never, ever, EVER give up. I believe in you.

10. Don’t Procrastinate

Do it now. Whether you’re thinking of cleaning out the pantry or finally starting to exercise, STOP procrastinating and DO IT now!

9. Identify Exactly What It Is You Want…

…then don’t let anything stand in your way of getting it. By setting specific goals along with deadlines you are providing yourself with a measuring stick.

8. Do Your Best With Everything You Have Control Over

Most people fail to control themselves, and end up only with regrets. We trade minutes of pleasure (i.e. fast food) for days, weeks, months, and years of regret.

Remember that the pleasure of eating lasts for only minutes, but you inhabit your body 24 hours per day, 7 days per week for life.

Rather than trying to “out-cardio” your bad diet, you must PLAN ahead to overcome obstacles. Otherwise, you’ll never succeed.

7. Replace Bad Habits

Everyday you will be tempted to fall back on old bad habits. To make a lasting change in your health and appearance you must do everything you can to resist that. Try adding a new healthy habit each day to replace an old unhealthy habit.

6. Be Consistent With Baby Steps

The best approach is to build your life one positive step at a time and the way to do this is by taking baby steps to improvement each and every single day. Be a little better than yesterday.

5. Test

There are no failures, only good and bad tests.

You should always be trying something new, monitoring your body’s response, and deciding whether or not that food or exercise belongs in your “tool box”. Do everything you can to learn more about your body. The more you know, the faster your success will be.

4. Social Support & Role Modeling

You can’t soar with eagles if you’re hanging around turkeys.

By hanging around others who want to lose weight, you can leverage their knowledge, commitment, support, and success to push yourself harder than you otherwise would be able to.

3. Get Out Of Your Comfort Zone

People will do almost anything to stay in their comfort zones.

If you want to accomplish anything, get out of your comfort zone and strive to increase order and discipline in your life.

Discipline means doing the opposite of what you feel like doing.

Setting goals and deadlines are the easy roads to discipline.

2. Plan

Planning is the ultimate key to fat loss success.

With a weekly plan of meals and workouts in place, you will be much less likely to hit a road bump that takes you down the wrong path.

Try setting aside one day a week to map out your weekly itinerary and you’ll be amazed at how quickly your body transforms itself.

1. Realize YOU Are In Charge of Your Success

Og Mandino once said, “I shall shape my future. Whether I fail or succeed shall be no man’s doing but my own. I am the force; I can clear any obstacle before me. Or I can be lost in the maze. My choice. My responsibility. Win or lose; only I hold the key to my destiny.”

Translation – Everyone can succeed and reach their goals. It’s a just a matter of how badly you want it.

I know you want it. And I know you can do it. And I’m really looking forward to your success.

Get yours today – 50% Off Turbulence Training

*******************************************************

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July 12th, 2010 | Tags: , , , , , , , , , , , , , , , , , , , , , | Category: Get Fit, Health Wise, Weight Loss | Leave a comment
Get Fit

Healthy Weight Loss – It’s Not Just the Destination, It’s the Journey of Healthy Choices

By Bob Pearcy, on July 20th, 2009

Healthy Weight Loss – It’s Not Just the Destination, It’s the Journey of Healthy Choices
By Tana Ann Hamiter

We used to say: “I come from bad genetics; it runs in the family; my thyroid isn’t working right or the old favorite, it was Mamma’s fault – that was just the way we ate back then.” Well, today it is not only the way and what we eat but the average lifestyle in the USA. What are healthy choices? And why are so many weight loss programs definitely not healthy weight loss plans for life?

As we explore the average lifestyle in the times we live, you can easily see how counterproductive to healthy living it is.

If an infant is overfed and has rapid weight gain, especially during the first three months, there normally are lifelong health issues resulting. There are higher than normal type 2 diabetics, heart problems and metabolic issues that lead to poor health.

In the world now, by age 5, there are over 22 million obese children. In the US the amount is staggering. So much life style choices go into this all along the way. We see teens fighting the weight and health battle and on into adulthood, the habits just roll on. Now we find 60% of adults hitting the scale overweight or obese, meaning 100# or more overweight for their height, age, body frame and sex.

Health and Wellness – and a Lifestyle that Supports it

Food Choice and How We Eat:

• Normally 2 out of 3 meals are eaten outside of the home every day and 1 in 4 is from a fast food eatery. You know the ones that line the roads we drive, with signs and symbols that every child soon learns to spot. Then they vent the smells of cooking foods into the air giving a ‘come hither’ call.

• Do you know the most common vegetable eaten today, believe it or not, it’s the French fry. This does not lead to healthy weight loss.

• If we don’t turn our life choices around, will find obesity will bypass the health issues of smoking that leads to preventable death.

• What happened to the dinner table where people gathered to have a real food dinner? Most families don’t eat together anymore, everyone on the run. Fact is when you eat on the run, a person tends to gulp the food and it is easy to not only overeat but to make very poor food choices.

The Food Pyramid:

Over the last 30 years it has turned almost upside down. Did you know that to stay healthy as an adult, you need the following?

• 6-11 servings of whole grain bread, cereals, brown rice and pasta.
• 2-4 servings of fresh fruit.
• 3-5 servings of fresh vegetables
• 2-3 servings of dairy in milk, yogurt and cheeses.
• 2-3 servings of meat, poultry, fish, dry beans, nuts and eggs.
• Fats, Sweets and Oils need to be used sparingly. Each person now consumes 135# of sugar on an average.

It is one thing not to know where the problem lies, but when we know, it becomes a matter of wanting to change daily habits. Developing a long term life style plan for Health and Wellness begins with one small step.

Steps to Consider in a Health and Wellness Life Style:

Plan the menus for a week, including each meal and snacks. Always allow extra fruits and vegetables. Talk it over with the family so it becomes a family planning issue, let their voice be heard and look for healthy ways to meet the needs. Turn the researching into a fun family project.

Pre-planning and shopping only once a week means you will not only save a substantial amount of money but also you will know that everyone in the family has meals they have taken part in planning. Keeping choices and not feeling deprived is essential. Look for those snack foods too like popcorn without butter, there are some nice spices and butter alternatives that are very tasty.

Shopping Tips for Healthy Choices:

• Do your best to purchase organic and produce that is grown locally.
• If you can’t buy organic, then just do as much as possible.
• When you go into a grocery store, basically shop just the outer rim of the store. There you will find you dairy, eggs, fruits and vegetables, meats and sea foods and often the health food section where you can make some excellent choices.
• When choosing anything that isn’t fresh, READ the label. If there is anything you can’t read, don’t buy it.
• Be sure to stock up on the staples of beans and rice. There are many interesting types of beans and rice.
• Cut the sugar out of your food plan and go to honey, only if you are serious about your health for you and your family.

Yes I am proposing some major changes. Think about it, how healthy you want your life to be and what example do you want to set for your children. Sometimes radical changes for healthy choices with a strong intent and for the right reason works; for others it may need to be a more gradual change. That is for you and your family to decide. Healthy weight loss over time and done because you really want to feel better, move easier and live with more zest, well, that is worth taking the plunge for. Here is to your health.

Tana Hamiter

1-888-234-2556

Skype Me: nancy.tana.hamiter

Healthy Choices for Life.

Healthy Weight Loss.

Promoting your Health and Wellness Experience goes far beyond the single issue of weight loss. For education, nutritional and life support, please check our web sites.

Article Source: http://EzineArticles.com/?expert=Tana_Ann_Hamiter
http://EzineArticles.com/?Healthy-Weight-Loss—Its-Not-Just-the-Destination,-Its-the-Journey-of-Healthy-Choices&id=2594641

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July 20th, 2009 | Tags: , , , , , , , , , , , , , , , , , , , , | Category: Get Fit, Health Wise, Weight Loss | One comment