Thursday, April 30, 2009

A "New Era" of dieting is here

If you've ever hit a diet plateau, if you've ever struggled to see the number on the scale change, or if you've ever felt guilty after eating something you "shouldn't have" while dieting, then you NEED to go check out the videos my good friend and "diet guru" Joel Marion just created for you – and best of all, they're totally freee.

You see, for the last six years Joel has been teaching people how to strategically "cheat" on their diet (with their favorite foods) to literally TRIPLE progress beyond what is possible with "restrictive" dieting.

I'm talking pancakes, pizza, ice cream, burgers – you name it. Believe it or not, you can actually use *these* foods to lose fat FASTER.

Crazy, I know, but it's true.

And what's more, as you'll see in the videos, there's enough science to back it up ten times over.

You gotta check these out:

==> (powerful stuff)

But even beyond the science, the sheer number of people who have already benefited from Joel's methods is pretty unreal – literally thousands of people all over the world to date, and you'll see just a handful of the before and after pictures as soon as you hit the page.


Joel's even going to give you access to two full blown case studies (over 40 minutes of content) detailing the experiences of two of his biggest "cheaters", one of which lost 30 lbs DURING the holidays while never having to turn down a holiday meal, party, or dessert!

I really believe that with this information we're getting ready to experience a new era in the realm of dieting – one with more freedom, less frustration, and ultimately much faster results.

Does that sound like something you might be interested in being part of?

If so, get on over to the site and check out these videos today (I'm honestly not sure how long it will be before the page comes down).


To your success,

Arthur M.

P.S. Oh, one more REALLY cool thing. At the end of the month, Joel will be releasing his complete "Cheat Your Way Thin" system (including audios, videos, manuals, checklists, workbooks, and more) in which he'll unveil the entire step-by-step proven "cheating" system that he uses to achieve unheard of success rates with his clients.

The really cool thing beyond that? When you sign up for the freee videos today, you'll also make yourself eligible for the 3-day "less-than-half-price" invitation only pre-sale that's going down at the end of the month. In other words, if you want it, you'll have the opportunity to get the entire system for less than half of what everyone else will pay.

For now, though, the f.ree videos are where it's at. Again, you can check them out at:


Wednesday, April 29, 2009

The Most Important Hormone You Never Heard Of

By Joel Marion, CISSN, NSCA-CPT


It’s name is Leptin (derived from the Greek word leptos, meaning “thin”), and it’s without a doubt the most important hormone you probably never heard of.

You see, leptin was only first discovered just over 10 years ago, and as far as weight loss is concerned, that’s extremely recent.

Leptin’s function? To communicate your nutritional status to your body and brain.

Leptin levels are mediated by two things. One is your level of body fat. All else being equal, people with higher levels of body fat will have higher leptin levels than those with lower levels of body fat and vice versa.

Because leptin is secreted by fat cells, it makes sense that under normal conditions there is a direct correlation between leptin levels and the amount of fat you are carrying.

Unfortunately, when you’re attempting to lose fat and begin to restrict calories, conditions are anything but “normal” and the body responds accordingly by lowering leptin levels.

This is because the second mediator of blood leptin levels is your calorie intake. Lower your calorie intake and leptin will fall, independent of body fat.

So, yes, you can be overweight and still suffer from low leptin levels – just go on a diet.

So what happens when leptin levels fall and why the heck does it matter?

Again, under normal conditions leptin levels are normal and the brain gets the signal loud and clear that nutrition intake is adequate. Metabolism is high and the internal environment of the body is one very conducive to fat burning.

Until you start dieting.

Go on a diet and leptin levels quickly plummet (by 50% or more after only one week), sending a signal to the body that you’re semi-starved and not consuming enough calories.

This puts the breaks on metabolism and creates a hormonal environment extremely conducive to fat storage. Thyroid hormones (hormones extremely important to metabolism) respond by taking a dive and the abdominal fat-storing stress hormone cortisol skyrockets measurably.

HELLO belly fat.

And if that wasn’t bad enough, the appetite stimulating hormones ghrelin, neuropeptide-Y, and anandamide all hop on board to make your life even more miserable.

You don’t have to remember any of those names, just remember that when leptin drops, you get seriously hungry.

Despite having a pretty good reason for its reaction, it’s pretty ironic that our bodies are primed for fat loss at every other time except when we are trying to burn fat.

Wouldn’t it be great if we could maintain high leptin levels and a body primed for fat burning while dieting? It would seemingly solve all of our problems.

But in order to do this, we’d have to somehow keep leptin levels high as we attempt to lose those extra pounds.


A couple of problems here: First, leptin is a protein based hormone, which means that it can not be taken orally (otherwise, it would simply be digested). So that rules out a leptin pill.

This leaves the method of “supplemental” leptin administration to injection. And leptin injections DO indeed work, reversing the metabolic adaptations to dieting and “starvation” even while continuing to restrict calories.

In 1996, Ahima et al. used leptin injections to reverse starvation-induced neuroendrocrine adaptations in mice.

“Well, that’s nice and all, but I’m human.” Point taken; research with rodents doesn’t always correlate to similar findings in humans, however…

In 1999, Heymsfield et al. performed a double-blind placebo controlled study analyzing weight loss over a 24-week period in 73 obese humans. Subjects either injected daily with leptin or a placebo (i.e. bogus alternative). At the end of the 24-week period, the leptin group lost significantly more weight than the placebo and a higher percentage of fat vs. muscle.

In 2002, Rosenbaum et al. administered low-dose leptin to subjects (male and female) who had dieted to a 10% decrease in body weight. During the diet period, thyroid hormone levels, 24-hr energy expenditure, and other metabolic markers substantially decreased. The result of the leptin replacement therapy?

“All of these endocrine changes were reversed…”Thyroid output and daily calorie burn increased back to pre-diet levels.

In 2003, Fogteloo et al. showed that leptin injections “tended to reduce the decline of energy expenditure associated with energy restriction, whereas the tendency of energy intake to increase back to baseline levels in placebo-treated subjects was largely prevented in subjects treated with leptin.”

Yeah, that’s a mouthful. Let me put in simple terms: not only did the leptin group experience less of a decline in metabolism, but they were also less hungry, allowing them to more easily stick to the prescribed diet.

In 2004, Welt et al. reported that leptin given to a group of women with thyroid disorder immediately raised circulating concentrations of the thyroid hormones T3 and T4.

In 2005, Rosenbaum and company were at it again, again showing that energy expenditure and circulating concentrations of T3 and T4 all returned to pre-weight-loss levels with regular leptin injections.

So, as theorized, keeping leptin levels high during a diet does indeed solve our dilemma by avoiding the negative metabolic (and perhaps behavioral) adaptations that calorie restriction perpetuates.

The problem?

Daily leptin injections are far too expensive, costing thousands and thousands of dollars per week. So, we can pretty much forget about supplemental leptin as a solution (which is probably moot anyway considering that not too many people are going to voluntarily plunge a needle into their skin daily).

A REAL Solution

Now that we know that leptin injections aren’t going to save us, let’s talk about the possibility of manipulating your body’s natural leptin production.

And I’ve got good news – this can indeed be done, and without involving needles or thousands of dollars. In fact, we’ll swap the injections and mounds of cash out for two things I can guarantee you’re absolutely going to love: more calories and more carbs.

We know that leptin levels decrease by about 50% after only one week of dieting, but fortunately, it doesn’t take nearly that long for leptin to bump back up with a substantial increase in caloric intake.

In fact, research has shown that it only takes about 12-24 hours.

So, the answer to the fat loss catch-22? Strategic high-calorie, high-carb CHEATING.

By strategically cheating with high calorie foods (and yes, even stuff like pizza, ice cream, wings, cookies, burgers, fries, etc), you can give leptin and metabolism a major boost mid-diet which sets you up for plenty of subsequent fat loss when you resume your reduced calorie eating regimen.

This means greater net fat loss week after week, and ultimately, a much more realistic, maintainable way to bring you to the body you truly want and deserve.

So what’s so special about carbs?

Well, leptin, carbohydrate and insulin have been shown to have very strong ties.

Calories alone don’t get the job done, as research shows that overfeeding on protein and fat has little effect on leptin.

In order to get a strong leptin response from overfeeding, there needs to be plenty of carbs in the mix. In fact, the relationship is SO strong that research conducted by Boden et al. at the Temple University School of Medicine shows that leptin levels will not fall even in response to all-out fasting so long as insulin and blood sugar are maintained via IV drip. That’s CRAZY.

Because of this carbohydrate/insulin-leptin relationship, it makes sense that foods combining both carbs and fat (like pizza, burgers, cookies, ice cream, etc) work best for reversing the negative adaptations caused by dieting because of the BIG-TIME insulin response they produce.

THIS is why strategic cheating with your favorite foods is so powerful. THIS is why you truly can use your favorite foods to lose fat faster than you ever could with restrictive dieting. THIS is freedom.

Essentially, it’s everything “typical” dieting isn’t.

With regular dieting, come week two, you’re screwed.

With strategic cheating, you can literally use ANY food you want to *ensure* that you never go a single day without a body primed for fat loss.

The cheat or not to cheat? I think the choice is clear.

Do I even need to add to that? If you want to finally stop the dietary struggle and instead start getting the results you truly deserve, then you can grab Joel’s complete Cheat Your Way Thin system at half price, but only until tomorrow.


This could be a life changing program for you, but only if you choose to take advantage of it.

Sales ends tomorrow.


The Atkins Diet

The Atkins diet is a low carbohydrate diet developed by Dr Robert C Atkins in the 1970s. Dr Atkins wrote many books and did refine the diet later, but in the beginning it focused on cutting out almost all carbohydrates regardless of where they came from.

It is also known as the high protein diet, because in the absence of carbs we have to get our calories from proteins and fats. It is set up in structured phases, with the first being the most restricted, as is normal for most diets. Some people skip the first phase (the induction).

Why Does It Work

When we are eating a lot of carbs, the sugars in them require the body to produce a lot of insulin. These levels of insulin help the body to convert a lot of food into fat in the form of triglycerides. This is stored in the body, making us gain weight.

However, if there are no carbs available, the body will switch to a system called ketosis where it can create energy directly from fats. This creates ketones which suppress the appetite (we quickly feel we have eaten enough, or do not feel very hungry and use our fat reserves for energy).

In order to bring on ketosis we have to eat less than 40 grams of carbohydrate in a day. To give you an idea of how little this is, the average person on a standard Western diet consumes around 300 grams per day. 40 grams is about 2 small bananas, or 3-4 slices of bread, or less than 1 cup of cooked brown rice.

For people who like meat and dairy foods the Atkins diet can be a refreshing change from other weight loss programs. This can help motivate you to stick with the diet.

Any Negatives?

You have to get used to a whole new way of figuring out what to eat. It involves taking account of the number of grams of carbohydrate that are in everything.

The diet can be boring and many people do not get enough variety or essential nutrients while following it. This can be overcome by making an effort to include more vegetables and/or supplements, but Dr Atkins does not tend to focus on these points as much as he might.

Many Atkins dieters eat a lot of saturated fat which research has shown can contribute to heart disease and other conditions. It seems likely that some people's bodies do better on a low carb, high protein diet, but other people's do not. You should speak to your doctor before starting and have your cholesterol levels monitored regularly while you are following the Atkins diet.

The Blood Type Diet

The blood type diet was developed by Peter D'Adamo in his book 'Eat Right 4 Your Blood Type'. D'Adamo is a natural health practitioner who considers that the most important factor in determining a person's ideal diet is their ABO blood type.

What Does It Involve?

The diet considers that food lectins react differently with different types of blood, some creating antigens which cause a reaction as if to an allergen or invader. Therefore you are advised to consume more of some foods and avoid others according to whether you have A, AB, B or O type blood.

Group O, The Hunter: this is claimed to be the oldest blood type. A high protein diet is recommended.

Group A, The Cultivator: more vegetables, very little red meat, would suit a vegetarian diet.

Group B, The Nomad: most foods including dairy. The other blood groups are not recommended to eat dairy products.

Group AB, The Enigma: intermediate between A and B.

On top of that, there is a long list of foods that should not be eaten for each blood type because of the action of the lectins.

Does It Work?

D'Adamo claims to have around a 70% success rate in terms of improved health conditions and/or weight loss. However, these results do not come from independent research but are self-reported, e.g. people who respond to polls. There is no way of tracking all of the people who have read his books and tried the diet, so there is no analysis of their results. The diet does not seem to have had any structured clinical trials.

Where results are good, this may be because the diet happens to suit those people or it may be that simply becoming more conscious of what they eat and avoiding certain foods helps them to lose weight and regain health.

Only around 10% of the population have group B blood, so 90% of people will be in the other groups where dairy products are not recommended. If you read the packaging you will be surprised to see how many processed foods contain milk in some form, including milk solids, lactose and whey. Avoiding dairy products will automatically cut out a lot of the fat, fast food and junk food in the average person's diet, and can result in weight loss by itself.

Any Negatives?

D'Adamo has been heavily criticized for the lack of structured research to back up his ideas. Virtually all independent research suggests that there is no link between blood type and diet.

Additionally, many scientists consider that lectins in foods do not act in the way that extracted lectins might act. That is, when they are included in food they do not set off a hostile reaction with antigens or antibodies. Research has not found a link between blood type and food allergies either.

If you like a diet with a lot of rules that sets out clearly what you can and cannot eat, this may suit you, but you have to be prepared to work with the complexity of it. Some versions of the diet will not suit some people and as always you are recommended to discuss it with your doctor before starting on the blood type diet.

Tuesday, April 28, 2009

The Grapefruit Diet

The grapefruit diet was popularized by movie stars as long ago as the 1930s. It is also known as the Hollywood diet and it is still followed by many people today.

What Is Involved?

It is a short term, high protein, low carbohydrate diet that you follow for 12-18 days. You must eat 3 meals a day plus 1 snack. Do not skip any meals. There is no published original version of the plan so it varies a little but this is an example menu plan:

Breakfast: 1/2 grapefruit, 2 eggs, 2 slices bacon, black coffee if wished.

Lunch: 1/2 grapefruit, large salad with dressing, unlimited meat.

Dinner: 1/2 grapefruit, unlimited salad or cooked red or green vegetables (except those on the banned list below), unlimited meat or fish.

Evening snack: 8 oz skim milk.

You can use butter and oil including frying the allowed foods if you want to. You must drink 8 x 8oz glasses of water per day. Apart from water and the breakfast time coffee, no other drinks are allowed.

The following foods are banned: starchy vegetables (potato, pumpkin, corn etc), peas, beans, nuts, seeds, grains, bread, cereals, sugar, and fruit - except grapefruit of course!

Why Does It Work?

The aim of the grapefruit diet is to get weight back to normal if you have a few pounds to lose. It accomplishes this by restricting calories for the 12-18 days of the diet plan. Despite the high fat content, most people will be eating far fewer calories than normal, so they will lose weight during this time if they stick to the plan. No high carbohydrate foods are allowed so the body will burn fat for energy in the same way as on the Atkins diet.

The original claim was that grapefruit has a weight loss effect in itself - that is, by adding half a grapefruit before each meal you would slowly lose weight even if you changed nothing else. People may say either that grapefruit contains a fat-burning enzyme or that it controls insulin levels, affecting the metabolism. This has not been proved by research so far.

Any Negatives?

Being a short term diet, it is not so useful for people who want to lose a lot of weight. It could start you off with good weight loss but when the 12-18 days are over, you will need another type of diet to move on to. At this point there is a risk you could go back to your old eating habits and put the weight right back on.

There is also a danger for people who just wanted to lose those few pounds, that they will celebrate with high carbohydrate meals when they reach the goal. Yoyo dieting could be the result. Yoyo dieting is strict dieting followed by weight gain, so the weight goes up and down very quickly. This is bad for the health.

The high saturated fat content may be dangerous for some people even in the short term. See your doctor before starting any weight loss diet such as the grapefruit diet.

The Jenny Craig Diet

The Jenny Craig diet is not so much a diet but a weight loss program that is based around special packaged food. The program operates out of weight loss centers around the world. These are run on a franchise basis - that is, the owner of the franchise is thoroughly trained in operating the program and is licensed to use the company name and sell Jenny Craig products.

What Can You Expect?

If you sign up with the Jenny Craig program you can expect to visit one of their centers to meet with a weight loss counselor. This will establish what your calorie level should be depending on your current build and the amount of weight that you want to lose. You will sign up to the program for a certain length of time or until you have reached your target weight.

You will then be advised on your nutritional program which will include the special food that you buy from them. You will return once a week to be weighed, buy more food and discuss your progress and any problems you are having.

If you do not live near a center or if you prefer not to have one on one sessions in person, you can take the counseling by phone and have the supplies delivered.

Why Does It Work?

This is a calorie controlled diet, which together with exercise should ensure weight loss if you follow it.

The weekly weighing session means that you have someone out there who knows how you are doing. You can also have phone calls with the counselors. Being accountable to someone in this way often helps people to lose weight or keep to any other resolution that they make.

Any Negatives?

Like all diets involving special food that you would not normally eat, it can be difficult to limit yourself to their meal choices and it is likely to be hard to keep the weight off afterward. On the other hand if you like not having to cook or think about what to eat, the prepared meals will suit you just fine.

The food is prepared with a fairly high sodium content and is not necessarily low on the glycemic index so it will not suit everybody. If you are insulin resistant or have high blood pressure or other special nutritional needs you may not be able to take the program. They do advise you to see your doctor before starting (as with all diet programs) and they give you an information sheet to take along.

Both the membership and the food that you need to buy can be expensive. Shipping is extra if you have the supplies delivered. You may be better off with a program that is based around regular food, such as Weight Watchers. Do find out what your costs are likely to be for food as well as counseling before signing up for the Jenny Craig diet.

Monday, April 27, 2009

The Scarsdale Diet

The Scarsdale diet was published in a book called 'The Complete Scarsdale Medical Diet' by Dr Herman Tarnower of Scarsdale, NY and Samm Sinclair Baker in 1979. Its popularity benefited from a storm of publicity in 1980 when Dr Tarnower was murdered by his long time lover, the headmistress of a well known girls' boarding school.

The claim is that you can lose up to 20 pounds in 14 days.

What Does It Involve?

The Scarsdale diet plan could be described as a more nutritionally varied version of the grapefruit diet. Half a grapefruit is included every day at breakfast for the supposed 'fat burning enzyme' that it contains.

Dr Tarnower proposes a strict diet plan which you follow for 14 days. You then follow a less restrictive plan for 1-2 weeks before going back onto the diet plan for another 14 days if you need to.

Generally, it is a high protein, low carbohydrate plan but with fruit and 1-3 slices of protein-enriched bread per day. Breakfast is half a grapefruit and 1 slice of bread. Lunch may be fruit alone, or meat, fish or cheese with salad or vegetables. Dinner is meat or fish with vegetables. Bread is allowed at lunch or dinner some days.

Snacks are limited to raw carrot, celery etc. You may drink tea, coffee, diet soda and of course water. You can use ketchup, Worcestershire sauce, soy sauce, mustard and herbs.

No potatoes, corn, peas, beans (other than green beans) or lentils are allowed, and no pasta, rice or other grains except for bread when specified.

Why Does It Work?

This is a strictly calorie controlled diet. Most people will lose weight over the 14 days if they can stick to it.

The cyclical nature of the plan (2 weeks on, 1-2 weeks off) is said to optimize results because it prevents the metabolism adjusting to the lower calorie intake.

Any Negatives?

Most people will be very hungry on this diet and that will make it hard to stick to. Some people use appetite suppressants but these may have risks of their own. If you can keep to the plan, most of the initial weight loss will be water.

There is a heavy emphasis on lean meats with most of the calories coming from animal protein foods. It would be a difficult diet for vegetarians to follow. There is no scientific basis for the idea of a fat burning enzyme in grapefruit.

The cyclical style of the diet is also difficult for many people. There is a risk you will go completely off the diet at the end of the 14 days and regain all the weight.

It has been criticized for promoting yoyo dieting where weight is constantly gained and lost in a short time. This is generally considered bad for the health. Consult your doctor before starting on the Scarsdale diet.

The Subway Diet

The Subway Diet was invented accidentally by Jared Fogle, a student at Indiana University, who dropped from 425 pounds to 180 pounds in just one year in the 1990s. It began to be popular in 2000 after the Subway food chain discovered Jared and based an advertising campaign around his diet.

How Jared Fogle Lost 245 Pounds In One Year

Jared was in his junior year when his weight reached its all time high. Like many young men in college he ate a lot of junk food, but unlike his friends he took virtually no exercise. He was told by a doctor that he risked serious health problems if he did not lose weight. He tried various diets without much success.

Then one day he discovered a Subway restaurant near his dorm. He tried a low fat Sub and liked it, so he began eating there twice a day. He would skip breakfast, walk to Subway for lunch, eat one low fat Sub with maybe some baked potato chips and diet soda, and do the same thing in the evening for dinner.

The Subway Diet consists of doing basically what Jared did. You take 2 meals a day at Subway and eat nothing else. You can choose one Sub from the 'Eight For Six' range which contain 6 grams of fat or less, plus low fat baked potato chips or other low fat side dish. You also have to drink water and do some exercise.

Why Does It Work?

It works because it is a very low calorie diet. Jared Fogle went from eating up to an estimated 10,000 calories in a day right down to around 1000 calories a day. This is half of the amount that a normal sized person of average height needs to maintain a healthy weight, so it is a major calorie restriction.

Another reason why Jared lost his weight so fast (it works out to almost 5 pounds per week) is all the walking that he did. After he reached around 300 pounds he began walking pretty much everywhere instead of taking the bus.

Any Negatives?

Most doctors recommend losing a maximum of 2 pounds per week, so it could be argued that Jared Fogle lost weight too fast for optimum health. However he did succeed in keeping his weight down and is still at a healthy weight 10 years later. He now works for Subway promoting healthy eating.

Without going into the detailed nutritional analysis of the eight Subs that you can choose from, it is unlikely that you would get your full vitamin and mineral needs met on this diet. However, it is not as easy as people think to get the RDAs of all vitamins and minerals. Eating only 1000 calories a day it would be difficult on almost any diet. You are also likely to be very hungry between meals.

Two of the major nutritional elements lacking in the Subway diet are vitamin A and fiber. Add a large portion of orange or red vegetables such as carrots or red bell peppers to boost your intake of these elements. If you eat them raw you will benefit from their vitamin C too. Adding these as snacks may help with the hunger problem.

Of course you should consult your doctor before going on any diet, but remember that many college students, even those who are not overweight, live mainly on junk food. The Subway diet may not be the healthiest diet you could have, but it is a lot healthier than what Jared was consuming before.

Sunday, April 26, 2009

Turbulence Training Transformation Contest

World-Famous fat loss expert Craig Ballantyne is giving away a FREE Flip Video Camera to TWO lucky folks...

...just for answering a quick question on his blog.

So drop by his blog and tell us, "What would Transforming Your Body mean to you?"

Does it mean...

- Freedom from being overweight
- Confidence to do more with your life
- Relief from the depression that plagues you everyday
- Success in proving others that you CAN do whatever you set out to do
- Or something even more powerful?

Just let us know on Craig's blog...

Here's the link:


We can't wait to hear from you,

Arthur M.

PS - Next TT Transformation Contest starts next Monday, May 4th.

Stay tuned for more details on how you can win $1000 just by losing your belly fat!

The Cabbage Soup Diet

The cabbage soup diet is a short term fast weight loss plan that claims you can lose 10 pounds in a week. Its origins are unknown but it seems to have come into circulation in the 1980s.

What Is Involved?

You eat unlimited cabbage soup for a week, plus certain other foods. A typical plan goes like this:

Day 1: cabbage soup and fresh raw fruit (except banana and coconut).

Day 2: cabbage soup, non-starchy vegetables and 1 baked potato.

Day 3: cabbage soup, fruit (except banana and coconut) and non-starchy vegetables.

Day 4: cabbage soup, skim milk and bananas (maximum 8).

Day 5: cabbage soup, tomatoes, beef (maximum 20 oz).

Day 6: cabbage soup, non-starchy vegetables, beef (unlimited).

Day 7: cabbage soup, unsweetened fruit juice, non-starchy vegetables, brown rice.

You can have as much of the named foods as you want, except where a portion size is specified. You can eat as often as you want. You must not use any oils, salt or anything else that is not on the list. No drinks except water.

To make cabbage soup, just boil plenty of cabbage for 10-15 minutes in enough water to cover it, remove from the heat for a few minutes and blend with a hand-held blender. On days when you are allowed other vegetables you can add onions, herbs, celery etc.

On beef days you can cook the beef in the soup if you want, or buy steak and grill it, or toss ground beef in a frying pan in a little water.

Why Does It Work?

Drastic calorie reduction for the 7 days of the diet will produce weight loss, although much of the loss is due to water.

To lose one pound of fat you have to eat 3500 fewer calories than the amount that would maintain your weight. This means that to lose one pound in a week you would have to eat 500 calories per day less than your maintenance calorie level. To lose 10 pounds of fat in a week you would have to eat 5000 calories per day less than your maintenance level. Since most people's maintenance level is a lot less than 5000 calories a day, this is impossible. That is how we know that a large weight loss in a short space of time is mainly water loss.

However, even water loss will result in you looking thinner. Water retention makes us look bloated. So if you do not go back to eating a lot of salt and processed foods, you may be able to maintain the loss.

Cabbage is a low calorie, high fiber food so it will make you feel full without weight gain. This makes it easier to stick to the diet. It is also a very nutritious food. It contains a surprising amount of protein as well as minerals and vitamins.

The diet follows food combining principles, not mixing starches with proteins or fat with fruit. This is claimed by some people to make the food easier to digest and help you get the maximum nutrition from it.

If we had no imported food we would tend to eat a lot of the same vegetables and fruits for a time while they were in season, so this may be a very natural way to eat.

Any Negatives?

The main problem, as with all short term diets, is that most people put the weight right back on again as soon as the diet is over. You will need to change your eating habits to keep it off, and you will need another diet plan to follow afterward if you want to lose more than 10 pounds.

You may become very tired of cabbage soup, although if you have never had it before, you will probably be surprised how good it tastes (especially when you are hungry). Changing the permitted foods each day provides some variety but not nearly as much as we are used to. Boredom is likely to be a problem.

It may be difficult to follow this diet if you need to take your lunch to work and do not have anywhere to warm your soup. You will want more than you can fit in a vacuum flask. Some days, you could eat fruit during the day instead. On other days this is not possible.

It is possible that eating huge quantities of cabbage may have some negative consequences for health. This should not be a problem in 7 days but staying on this diet any longer is not recommended. You should see your doctor before starting the cabbage soup diet or any other weight loss plan.

The Zone Diet

The Zone diet was developed by Barry Sears and depends on getting your nutrients in certain ratios. Sears, a biochemist, claims that keeping within 'the zone' balances the hormones and helps us achieve optimum health.

What Does It Involve?

You have to eat so that you have a balance of approximately 40% calories from carbohydrates, 30% from protein and 30% from fat at each meal. Smaller, more frequent meals are advised. There is no particular limit on the calories that you eat.

Sears recommends this for a typical Zone diet meal: "Eat as much protein as the palm of your hand, as much non starchy raw vegetables as you can stand for the vitamins, enough carbohydrates to maintain mental clarity because the brain runs on glucose, and enough monounsaturated oils to keep feelings of hunger away."

Plans are provided but even a small change from them can send your ratios off, so if you want to plan your own meals you would use a nutrient tracker. These are provided at many free websites such as

Why Does It Work?

Sears says that this nutritional balance is best for the body and will help it achieve its ideal conditions including achieving and maintaining a normal weight.

Studies seem to bear this out. A TV show called Scientific American Frontiers ran a comparison of various popular diets. While this study was not managed under strict scientific research conditions, the Zone diet came out best, both in terms of weight loss and of building or maintaining muscle mass. It may be particularly good for men who tend to be more concerned than women about not losing muscle mass when they lose weight.

This diet will represent a small cut in fat intake for most people. The average American gets about 35% of calories from fat and that figure is probably higher for people who are overweight. Some people go as high as 65%. At 30%, the body will not store fat, but will use all that it takes in.

However, the Zone diet would not be described as a low fat diet. Sears criticizes low fat, high carbohydrate diets, claiming that high grain consumption is what causes people to gain weight.

The main the Zone diet would be difficult for vegetarians to follow, but Sears has published a more vegetarian friendly version called 'The Soy Zone'.

Any Negatives?

Although calories are not counted or restricted, the diet has been criticized as being just another low calorie diet in practice. For example, Sears has apparently said that the Zone diet is not a high protein diet because a person would eat only a normal amount of protein a day, around 60g for the average woman. This would give her 240 calories. If this is 30% of her daily calories, she would consume only 800 calories per day. This is extreme calorie restriction: she would require more than twice that amount to maintain her weight.

Sears has also been criticized for apparently not following his own diet. According to Dr Joel Fuhrman in 'The Eat To Live Diet', Sears has said that he himself has around 100g of protein a day. If he were in the Zone this would give him 1330 calories per day. He is a tall man and on 1330 calories a day he should be losing around 2 pounds per week (300 pounds in 3 years), but he apparently says that he has lost only 35 pounds in 3 years. Fuhrman concludes that he must be taking in around 2300 calories a day and cannot therefore be in the Zone: he must be eating a higher percentage of either carbs or fat or both.

Nevertheless there are plenty of people who are happy with their results on the Zone diet including various Hollywood stars.

Saturday, April 25, 2009

The 2 Pounds Per Week Rule and How to Burn Fat Faster

By Tom Venuto

Why do you always hear that 2 pounds per week is the maximum amount of fat you should safely lose? If you train really hard while watching calories closely shouldn’t you be able to lose more fat without losing muscle or damaging your health? What if you want to lose fat faster? How do you explain the fast weight losses on The Biggest Loser? These are all good questions that I’ve been asked many times. With the diet marketplace being flooded every day with rapid weight loss claims, these questions desperately need and deserve some honest answers. Want to know where that 2 pounds per week rule comes from and what it really takes to burn more than 2 pounds of fat per week? Read on.

Why Only 2 Pounds Per Week?

The truth is, two pounds is not the maximum amount you can safely lose in a week. That’s only a general recommendation and a good benchmark for setting weekly goals. It’s also sensible and realistic because it’s based on average or typical results.

The actual amount of fat you can lose depends on many factors. For example, weight losses tend to be relative to body size. The more body fat you carry, the more likely you’ll be able to safely lose more than two pounds per week. Therefore, we could individualize our weekly guideline a bit by recommending a goal of 1-2 lbs of fat loss per week or up to 1% of your total weight. If you weighed 300 lbs, that would be 3 lbs per week.

Body Weight Vs Body Composition

Weight loss is somewhat meaningless unless you also talk about body composition; the fat to muscle ratio, as well as water weight. Ask any wrestler about fast weight loss and he’ll tell you things like, “I cut 10 lbs overnight to make a weight class. It was easy - I just sweated it off.”

You’ve also probably seen people that went on some extreme induction program or a lemon juice and water fast for the first week and dropped an enormous amount of weight. But once again, you can bet that a lot of that weight was water and lean tissue and in both cases, you can bet that those people put the weight right back on.

The main potential advantage of any type of induction period for rapid weight loss in the first week is that a large drop on the scale is a motivational boost for many people (even if it is mostly water weight).

Why do you hear so many diet and fitness professionals insist on 2 lbs a week max? Where does that number come from? Well, aside from the fact that it’s a recommendation in government health guidelines and in position statements of most nutrition and exercise organizations, it’s just math. The math is based on what’s practical given the number of calories an average person burns in a day and how much food someone can reasonably cut in a day.

How Do You Lose More Than 2 Pounds Per Week?

Can you lose more than 2 lbs of pure fat in a week? Yes, although it’s easier in the beginning. It gets harder as your diet progresses. How do you do it? My rule is, extraordinary results require extraordinary efforts. An extraordinary effort means a particularly strict diet, as well as burning more calories through training because you can only cut your calories so far from food before you’re starving and suffering from severe hunger.

Simply put, you need a bigger calorie deficit.

If you have a 2500 calorie daily maintenance level, and you want to drop 3 lbs of fat per week with diet alone, you’d need a huge daily deficit of 1500 calories, which would equate to eating 1000 calories per day. You would lose weight rapidly for as long as you could maintain that deficit (although it would slow down over time). Most people aren’t going to last long on so little food and they often end with a period of binge eating. It’s not practical (or fun) to cut calories so much and in some cases it could be unhealthy.

The other alternative is to train for hours and hours a day, literally. People ask me all the time, “Tom, how is it possible for the Biggest Loser contestants to lose so much weight? Well first of all they’re not measuring body fat, only body weight. Then you have the high starting body weights and the large water weight loss in the beginning. After that, just do the math – they’re training hours a day so they’re creating a huge calorie deficit.

But without that team of trainers, dieticians, teammates, a national audience and all that prize money, do you think they’d be motivated and accountable enough to do anywhere near that amount and intensity of exercise in the real world? Would it even be possible if they had a job and family? Not likely, is it? It’s not practical to do that much exercise, and it’s not practical to cut your calories below a 1000 a day and remain compliant. If you manage to achieve the latter, it’s very difficult not to rebound and regain the weight afterwards for a variety of physiological and psychological reasons.

For Fast Fat Loss: Less Food Or Harder Training?

Trainers are becoming more inventive these days in coming up with high intensity workouts that burn a large amount of calories and really give the metabolism a boost. This can help speed up the fat loss within a given amount of time. But as you begin to utilize higher intensity workouts, you have to start being on guard for overtraining or overuse injuries.That’s why strict nutrition with an aggressive calorie deficit is going to have to be a major part of any fast fat loss strategy. Unfortunately, very low calorie dieting has its own risks in the way of lean tissue loss, slower metabolism, extreme hunger, and greater chance of weight re-gain.

My approach to long term weight control is to lose weight slowly and patiently and follow a nutrition plan that is well balanced between lean protein, healthy fats and natural carbs and doesn’t demonize any entire food group. To lose fat, you simply create a caloric deficit by burning more and eating less (keeping the nutrient density of those calories as high as possible, of course).

But to achieve the extraordinary goals such as photo-shoot-ready, super-low body fat or simply faster than average fat loss, while minimizing the risks, I often turn to a stricter cyclical low carb diet for brief “peaking” programs. I explain this method in chapter 12 of my e-book Burn The Fat, Feed The Muscle (it’s my “phase III” or “competition” diet).

The cyclical aspect of the diet means that after three to six days of an aggressive calorie deficit and strict diet, you take a high calorie / high carb day to re-feed the body and re-stimulate the metabolism. Essentially, this helps reduce the starvation signals your body is receiving. It’s also a psychological break from the deprivation which helps improve compliance and prevent relapse.

The higher protein intake can help prevent lean tissue loss and curb the hunger. A high protein diet also helps by ramping up dietary thermogenesis. A high intake of greens, fibrous vegetables and low calorie fruits can help tip the energy balance equation in your favor as fibrous veggies are very low in calorie density and some of the calories in the fiber are not metabolizable. Healthy fats are added in adequate quantities, while the calorie-dense simple sugars and starchy carbs are kept to a minimum except on refeed days and after (or around) intense workouts.

There’s No Magic, Just Math

In my experience, a high protein, reduced carb approach in conjunction with weights and cardio can help maximize fat loss – both in terms of increasing speed of fat loss and particularly for getting rid of the last of the stubborn fat. It helps with appetite control too. But always bear in mind that the faster fat loss occurs primarily as a result of the larger calorie deficit (which is easily achieved with sugars and starches minimized), not some type of “low carb magic.” If your diet were high in natural carbs but you were able to diligently maintain the same large calorie deficit, the results would be similar.

I’m seeing more and more advertisements that not only promise rapid weight loss, but go so far as saying that you’re doing it wrong if you’re losing “only” two pounds per week. “Why settle” for slow weight loss, they insist. Well, it’s certainly possible to lose more than two pounds per week, but it’s critically important to understand that there’s a world of difference between rapid weight loss and permanent fat loss.

It’s also vital to know that there’s no magic in faster fat loss, just math. All the new-fangled dietary manipulations and high intensity training programs that really do help increase the speed of fat loss all come full circle to the calorie balance equation in the end, even if they claim their method works for other reasons and they don’t mention calories burned or consumed at all.

Beware of The Quick Fix

Faster fat loss IS possible. My question is, are you willing to tolerate the hunger, low calories and high intensity exercise for that kind of deficit? Do you have the work ethic? Do you have the supreme level of dietary restraint necessary to stop yourself from bingeing and putting the weight right back on when that aggressive diet is over? Or would you rather do it in a more moderate way where you’re not killing yourself, but instead are making slow and steady lifestyle changes and taking off 1-2 lbs of pure fat per week, while keeping all your hard-earned muscle?

Remember, 1-2 pounds per week is 50-100 pounds in a year. Is that really so slow or is that an astounding transformation? You don’t gain 50-100 pounds over night, so why should anyone expect to take it off overnight? Personally, I think short-term thinking and the pursuit of quick fixes are the worst diseases of our generation.

If you want to be one of those “results not typical” fat loss transformations, it can be done and it may be a perfectly appropriate short-term goal for the savvy and sophisticated fitness enthusiast. It’s your call. But when you set your goals, it might be wise to remember that old fable of the tortoise and the hare, and buyer beware if you go shopping for a fast weight loss program in today’s shady marketplace.

Train hard and expect success,

Tom Venuto
Fat Loss Coach

About the Author:

Tom Venuto is a fat loss expert, lifetime natural (steroid-free) bodybuilder, independent nutrition researcher, freelance writer, and author of the #1 best selling diet e-book, Burn The Fat, Feed The Muscle: Fat-Burning Secrets of The World’s Best Bodybuilders & Fitness Models (e-book) which teaches you how to get lean without drugs or supplements using secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting:

Friday, April 24, 2009

The South Beach Diet

The South Beach diet is a popular diet developed by a cardiologist, Arthur Agatston of Miami. It was originally intended to help his patients avoid or improve cardiovascular disease, with weight loss as a secondary aim.

What Is It?

The South Beach diet is based around the idea that there are good and bad carbohydrates and good and bad fats. It does not count calories and you are expected to eat until you are satisfied, but you are restricted on what foods you can eat. It also rates foods according to their sugar content (the glycemic index).

'Bad fats' (mainly saturated fats and trans fats) are to be avoided because of their alleged contribution to heart disease, which has been widely researched. This means cutting down on high fat meats and dairy products, replacing them with lean meats, oily fish and olive oil.

'Bad carbohydrates' are the quickly absorbed high glycemic index carbs such as sugar and refined grains (white flour, white rice etc). They are replaced with whole grains and high fiber foods, plus fruit in limited quantities.

There are three phases to the diet. Phase 1 is the most restrictive, lasting 2 weeks. Almost all carbohydrates are avoided in this first phase, including fruit. At this point the diet may seem a little like the Atkins diet but this is only for a limited 14 day period. A person might lose 8-13 pounds during these 2 weeks.

More foods are added back into the diet in phase 2. You will stay on phase 2 until you meet your weight target, hopefully losing 1-2 pounds per week during this time. Phase 3 is a maintenance plan, more flexible still, that you can use when you are at your ideal weight.

South Beach encourages dieters to eat 6 times a day (3 meals plus 3 snacks) and to eat more non-starchy vegetables.

Why Does It Work?

The first phases probably induces ketosis in the same way that the Atkins diet does. In the absence of carbohydrates the body uses its fat reserves for energy.

Beyond that, the addition of more fiber into the diet is good for us. The standard American or Western diet often does not contain even the minimum of fiber. Fiber also helps us to lose weight because it is a bulky substance that is not easily absorbed by the body. It fills us up while containing very few calories.

This means that although you are not consciously restricting calories on the South Beach diet, you are likely to reduce your calorie intake automatically, just because you will be filling your stomach with bulky, low calorie foods.

Switching to a diet containing more vegetables is likely to provide more of the essential minerals than most people have in their diets right now. This also increases satisfaction so that we will stop eating sooner. Often, people overeat partly because on a high fat diet they cannot get the nutrients they need without consuming a huge number of calories.

Also, research has shown that eating frequent, smaller meals is often better for weight loss than restricting yourself to 2 or 3 meals per day. So there are many factors which make the South Beach diet work for many people.

Any Negatives?

Although there are vegetarian options, strict vegetarians and vegans may find the first two weeks difficult, as may people who have a very active lifestyle. There is not much emphasis on exercise in this program.

Artificial sweeteners are accepted and even recommended on the diet. Some of these have health risks in themselves and using them will keep you in the habit of having sweet tasting foods, so you are likely to still crave sugar and candy.

If you have been on the standard Western diet, your food costs might increase a little because healthy food tends to cost more. Replacing junk food with fresh vegetables can increase the grocery bill. However, you will probably save on items like candy and alcohol (a little red wine is allowed in the later phases, but that is all).

It has the reputation of being a faddy, celebrity-driven diet but this may just be because of the name and the hype that it has had. Overall the South Beach diet is a good healthy weight loss plan for many people.

South Beach Diet is a very popular with people who want to lose weight, but not have to count carbohydrates, fat grams, and every thing else!

The Raw Food Diet

The raw food diet has become very popular as many people seek to eat in a more natural, healthy way. Some people follow it in order to lose weight but many people of normal weight also switch to eating raw food for health reasons. Some consider cooked food to be unnatural.

What Is Involved?

There are many forms of raw food diet. The following are a few examples:

Raw Vegan

Any raw food except animal products. Calories come mainly from fat (nuts, avocados) and fruit.

Raw Vegan - Fruit Based

Low fat version of the raw vegan diet, often described as 80/10/10 after Doug Graham who proposed that the raw vegan diet should consist of 80% of calories from fruit, 10% from protein and 10% from fat.

Raw Vegetarian

No meat or fish, but includes raw (unpasteurized) milk, cheese, eggs etc.

Primitive Raw

Includes raw meat and fish, but with strict rules about what meat is eaten, for safety reasons. May not eat soaked and sprouted grains or legumes, if following a paleolithic style diet.

What Foods Are Not Raw?

Many people are confused about the difference between foods that are eaten cold, and raw foods. The following foods are NOT raw:

- bread and any other food that has been cooked before you bought it.

- any food that has been pasteurized (including all dairy products unless marked raw or unpasteurized, all fruit juices unless freshly squeezed from the fruit, almonds from California).

- nuts that have been heated to extract them from the shell even if marked raw (macadamia, brazil, cashew). Nuts in shells are usually raw, as are out-of-shell unroasted filberts (hazelnuts), peanuts, pine seeds and non-Californian almonds.

- sugar, molasses, maple syrup, most commercial brands of honey.

- oils unless marked extra virgin.

- nut butters and tahini except from a specialist raw food supplier.

- almost all canned and processed foods.

Dried foods are raw only if they are dried at temperatures below 115 degrees Fahrenheit (46 degrees Celsius).

Some raw foodists eat foods that have been frozen, if safe. Others do not on the grounds that freezing breaks down the food in much the same way as cooking. Defrosted frozen fruit usually looks and tastes more like cooked than raw fruit.

Why Does It Work?

In most cases, the result of switching to raw food will be a reduced calorie intake, leading to weight loss.

Most forms of the raw food diet are very high in fiber so you will feel full with fewer calories. This is not necessarily true if you include a lot of high fat raw foods in your diet (nuts, seeds, avocados, coconut). If you go raw and are not losing, try reducing your consumption to 50g (2oz) of nuts/seeds or 1/2 avocado per day.

The raw food community argues that cooked food is unnatural and harder for the body to handle, causing weight gain and disease. Whether you will lose more weight eating raw food than you would if you ate the same food cooked, is not known.

Any Negatives?

Plenty! Nevertheless, people attribute some amazing health benefits to this diet.

A 100% raw food diet is notoriously difficult to follow on social occasions. In a restaurant you can usually ask for salad and fruit, but when visiting friends and family you may have to take your own food.

Nutritional requirements can be difficult to meet. You need to eat a lot of raw green vegetables, which some people find unpalatable. However, they can be blended with fruit to make green smoothies.

The vegan diet (cooked or raw) requires supplementation of vitamin B12. Vegan diets may not be suitable for small children.

Some versions of the diet are very high in fat. This can be a negative factor depending on your medical history.

A high fruit diet may be bad for people with diabetes and candida overgrowth. A combination of high fruit and high fat is definitely to be avoided if you suffer from either one of these conditions. Whatever your medical history, take medical advice before embarking on the raw food diet.


How to Lose Weight Quickly and Easily with the Raw Food Diet

15 Great Ways To Lose Weight Fast

Want to lose weight fast?

It's easy to say goodbye to 10 pounds of unwanted fat with these easy diet tips. Just pay attention to what you eat and be sure to have good tasting, fresh and healthy food including snacks, fill up on vegetables and keep your taste buds happy with fruit. No need to make sacrifices! Just follow these simple guidelines to lose your first 10 pounds, last 10 pounds or give your weight loss program a boost when it seems to have stuttered to a halt.

This is a balanced and flexible plan that you can use for as long as you want.

1. Keep a note of everything that you eat and drink. You do not need to estimate calories. Just write down what it was that you had and the approximate quantity. You will find that being more aware of what you are eating helps you to plan healthy meals and snacks.

2. Halve your intake of all pure or added fats. This means using half as much butter or spread on your bread, toast, muffins and potatoes; half the usual amount of mayonnaise or sauce on your salad; and half the oil in the frypan every time.

3. Limit treats containing sugar to three times per week. This includes chocolate, ice cream, desserts, cake, pastries, cookies, etc.

4. Include a lower fat source of protein at most meals: chicken, fish, beans, cottage cheese, or low fat yogurt. Have eggs, nuts and red meat occasionally but not every day.

5. Plan at least one lunch and dinner every week without meat or cheese. Build those meals around whole grains, vegetables and beans to increase fiber and reduce fat.

6. Reduce the fat content in your milk products. If you are currently drinking whole milk, reduce to 2% fat. From 2% reduce to 1%. Choose lower fat cheese and yogurt. When you buy yogurt, also check that it does not contain sugar.

7. Have at least two servings of fruit every day. This can be for dessert or snacks. Choose fruit that is in season.

8. Drink water instead of sodas, juices, milky drinks or alcohol. Avoid diet soda - the sweet taste only encourages you to crave sugar. Hot water with a slice of lemon can be very refreshing in the morning.

9. Include at least two servings of vegetables at lunch and dinner. If you are getting hungry, have more.

10. Eat slowly. The body is slow to register when you are full and it is easy to eat too much if you are racing through your meals.

11. Grated carrot makes a great snack. You will find that a grated carrot is much more filling than a whole carrot. Strange but true.

12. Use whole grains wherever possible. The fiber will give you a fuller feeling and also help your digestion.

13. Choose food that you can chew. Again this will increase your fiber intake, and the act of chewing will make you feel more satisfied too. This means eating fruit instead of drinking juice. If you have soup, make sure it is chunky.

14. Plan your meals and snacks ahead of time. Plan your shopping too - make a list of what you need and stick to it. If you just grab something when you are feeling hungry, you will probably choose high calorie food.

15. Always switch off the TV when you eat. That includes snacks as well as meals. Studies have proved that we eat larger portions in front of the TV, probably because we are much less aware of what we are eating.

For more information about weight loss, nutrition and exercise go to:

Thursday, April 23, 2009

Fat Burning Ab Workout

... Are you ready for a butt-kicking, fat burning workout that will give you ripped abs?

Stop procrastinating about beating your bulge!

Have you been procrastinating about making that first move to losing all that unnecessary bulge and weight that you have which is weighing you and your confidence down?

There are millions of people in the world who are battling weight issues and obesity and I’m sure that you definitely either can relate to it or you know someone who is dealing with this health-related problem.

Before you waste money and take the risk of consuming fad pills or go through any insane diet that deprives your body of the nutrients and vitamins it deserves, you need to know that these methods only ruin your metabolism and make it harder to lose weight. I’m sure you’re smart enough to know what’s best for you right? So, you have to check this out then:

Let me tell you, losing weight is really more than just a change in the reading on the weighing scales. To lose weight and keep it off effectively, you need to learn the smartest and right way to do so and not the easiest. Some smart and right way include detoxification of your body, eating healthily and exercising regularly. But there should only be one focus in your mind and that is to lose weight healthily and effectively. Which is why, when I saw Bulgebeaters, I knew I just had to share it with as many people as I know who want to lose weight effectively and achieve and maintain a greater looking and healthier body for life!

You will learn and master the smart and right ways of losing weight over here:

Expert-level knowledge on “the smart way” to lose weight will be shared and losing weight no longer is a grueling and lonely process.

It’s like hiring your own nutritionist and personal trainer because you will have access to monthly videos and ebooks, plus tons of weight loss tips and advice.

It’s time to start taking control of your weight!

I’m sure you know that I don’t like the thought of you letting you and your body suffer the consequences of your unhealthy eating habits and daily activities, which is why I am sharing this with you:

It’s time to make the right decision to change your body and life!

To your weight loss success,
Arthur M.

Monday, April 20, 2009

Stop Childhood Obesity In Your Family Now

Childhood obesity is the plague of our generation and is hurting society at its most vulnerable level. Not only is it hurting us within our most dependent demographic, but it is putting a strain on their bodies that makes them more vulnerable to illness and disease later on in their lives as well. If your child is overweight or obese, then you should feel neither shame nor fear. Why? Because you're far from being alone (six in every ten people in the developed world are overweight), and it is a condition that can be remedied as long as you know the proper techniques.

The cause is simple - our lifestyles. We live in a place where the faster the food is prepared, the more appealing it is to the majority of us - regardless of its nutritional content. We consume large portions and eat foods that are high in bad fats, refined sugars, and complex carbohydrates, but that are low in nutrition. The majority of
people are dehydrated after choosing sugar-filled soda too often, and not enough water. With internet surfing, video games, and an increasing number of daytime and prime time television shows, the urge to get up and move around simply isn't present in most people.

This is an extremely unhealthy lifestyle for individuals of any age, but when it becomes a way of life for children, obesity is the result. Furthermore, it means that these unhealthy habits are developing earlier on so that these children will never learn how to live in a healthy way and will most likely continue with their unhealthy choices later in life.

Now is the time to do something about this significant problem. We need to bring in the waistlines of our children, teach them how to eat nutritious, well balanced meals, and show them that a sedentary lifestyle is not the right option. This may sound like a daunting task, but it is already being done by families worldwide. With the information, techniques, tips, and resources provided within the pages of Avoiding Childhood Obesity, obesity rates among children are being slashed around the globe.

Here's to making weight loss safe and achievable over time!

Arthur M.

P.S. The key is the book's realistic, practical, and effective approach to helping real children to lose weight and maintain that healthy body mass once they've achieved it.

Are You Making These 7 Dieting Mistakes?

You've started a new diet. You've been good all week, making sensible meals, managing your portions, even exercising a little...then the weekend hits. You eat too much. You drink too much. You give up.

Not so fast! A couple of slipups won't undo all your hard work. The key is to know the dieting pitfalls you¢re likely to make and plan ahead to avoid them.

Here are the top seven dieting mistakes. How many are you making?

  1. Skipping breakfast.Research shows that people who don't eat breakfast actually weigh more than those who do. There's a mistaken belief that if you skip breakfast, you're saving calories. Problem is you end up snacking and eating more at other meals because you're body is so starved for food. Always begin your day with a healthy breakfast. Black coffee, an egg, whole wheat toast and a half grapefruit has only 250 calories and will stave off hunger pangs till lunch.
  2. Too many liquid calories. Did you know that a regular soda can pack on 15 pounds in one year? Not to mention lattes, fruit smoothies and alcohol. These liquid calories do little to satisfy any hunger and the calories add up fast.
  3. Not exercising. If 30 minutes is too much to even think about, start with 10 and see how it goes. If exercising is a drag to you, try something fun like bowling, playing ping-pong, or dancing. The idea is to get moving and have so much fun you'll stick with it.
  4. Using extreme diets. These don't work and can be very detrimental to your health. When you deprive your body of food two things happen: your metabolic rate slows down to make up for few calories and your desire to binge increases. In addition extreme dieting may lead to the bloating of fat cells, shrinking of muscle cells, accumulation of toxic fats and fatigue. Rather than thinking "diet" think lifestyle change.
  5. Mindless munching. Even if it's not on a plate, it still counts. A couple of cheesy crackers before dinner, test-tasting a sauce, finishing food from your kids¢ plates while washing dishes, all adds up to more calories. On average figure 25 calories per bite. Do that 4 times in a day and you've just added 100 extra calories to your waistline without even realizing it.
  6. Going overboard on low fat. It's psychological. You pick a low-fat snack and you justify eating more of it because it IS low fat. Research backs this up. More food, even if it is non- or low-fat still means more calories.
  7. Not taking vitamins and supplements. In a perfect world, we'd get all the nutrition, vitamins and minerals from our three perfectly balanced daily meals. Truth is, few of us do. Even if you think you're eating right, modern food processing can deplete whatever nutrients were in the food originally. That's why many take daily vitamins and supplements. While it's important for everyone, it's especially important for those who are trying to lose or maintain weight. It starts with a good, high-quality multivitamin. For those seeking weight loss support AND total health, nothing beats Apple Cider Vinegar Plus™, which is a proprietary formula fortified with green tea for calorie burning and energy.

As quickly as the pounds add up, they can also come off. The key is knowing what your pitfalls are and how to avoid them.

For natural weight control remedies, visit Botanic Choice.

Sunday, April 19, 2009

Causes and Cures for Childhood Obesity

Never at any point in history has childhood obesity played such an integral role in our everyday lives as it does today. In fact, the condition has now reached the level of an epidemic, as six out of every ten individuals in the developed world have already reached some degree of being overweight. Childhood obesity is a serious issue that can
cause numerous physical and psychological conditions - some of which can be quite dangerous or even (in rare circumstances) deadly. In fact, childhood obesity is not only linked to problems that a kid can experience during his or her youth, but it can also lead to problems later on in life. Health concerns can range from high blood pressure and cholesterol levels to diabetes and cancer.

There are many common causes of childhood obesity. Among them are:

Family lifestyle - if other family members, especially parents, are overweight, then there is a much higher risk that the children in the family will suffer from childhood obesity. Parental behavioral patterns are imitated by the children, including the approach to eating and exercising.

Sedentary lifestyle - children who spend their free time playing video games, watching television, and surfing the internet without breaking for significant periods of physical activity are more likely to perpetuate their sedentary behaviors throughout their lives and eat higher-calorie snacks throughout the time that they are inactive. This lifestyle lacking healthy activity levels is a leading cause of childhood obesity.

Heredity - in many ways, heredity can notably increase the risk of childhood obesity in a kid, regardless of whether he or she has been eating relatively well and exercising regularly.

Health issues - some physical conditions and disorders can increase the possibility of childhood obesity due to hormonal imbalances, side effects to medications, and other medical issues.

No matter the cause of the childhood obesity, with the support of a medical doctor and the right weight loss strategy, every child can achieve and maintain a healthy body mass. Though each child will require his or her own unique angle, the incorporation of proper eating and adequate activity levels will make the necessary difference. Additional techniques for dealing with childhood obesity in an understanding and practical way can be found in Avoiding Childhood Obesity. This guide shows that there is a way out of the vicious cycle of childhood obesity and it can be achieved within your own family.
Ginger Braemar is a fitness and health trainer that can show you proper nutritional information and how to get your body physically fit for your lifestyle like never before. Download her ebook on Avoiding Childhood Obesity right now and get the low down on the turning point in her life that led her to discover the wellness industry. Grab your copy at:

Saturday, April 18, 2009

Taking Control of Childhood Obesity

Childhood obesity is rampant in today's society. While it is easy to blame Western lifestyles as a whole, it is much more practical to make an effort to remedy the situation than to try to pin the fault on someone else. Indeed, our overall lifestyle plays a significant role in the frequency of childhood obesity, but when families work together to move past these problems then the entire crisis can begin to lose its strength.

The key is that children are currently eating far too much, are eating the wrong foods, and are not even coming close to getting enough exercise. When you combine these three issues, it becomes a sizeable cause to childhood obesity. Sizeable, but not unbeatable. In fact, families around the globe are already using the instructions within an important new book to slash obesity rates worldwide. But more about that in a moment.

Although there is nothing wrong with allowing your children to watch television, play video games, or spend some time online, the key is to make sure that this inactive time is balanced with periods of higher activity where the kids get up and move around; using their muscles and getting their hearts pumping. Similarly, there is nothing wrong with an occasional treat of potato chips or sodas, but this should not be a regular snack. Treats should be just that. If it is something that is consumed every day, it's not special anymore. This takes its toll on the waistline and adds to the childhood obesity rates.

Even if only one member of the family suffers from childhood obesity, it remains a family effort to overcome. This means that every family member must take part in combating childhood obesity and adapt to a healthier lifestyle. Remember that though there are many different efforts that you can make to take childhood obesity right out of your family, you can't make all of those changes at once. Otherwise, either your child will rebel against the changes, or you'll all feel motivated at first and then lose that drive shortly afterward. Take things slowly and remember that even if drastic measures are necessary to eliminate childhood obesity, you are the parent and are in control.

To achieve that control, and to know what changes should be made at which times, it doesn't hurt to get a bit of support from your child's pediatrician, as well as from a guidebook that specializes in Avoiding Childhood Obesity through a series of achievable techniques, tips, and strategies.
Ginger Braemar is a fitness and health trainer that can show you proper nutritional information and how to get your body physically fit for your lifestyle like never before. Download her ebook on Avoiding Childhood Obesity right now and get the low down on the turning point in her life that led her to discover the wellness industry. Grab your copy at:

Thursday, April 16, 2009

Two Flat Stomach Secrets For Women

By Holly Rigsby, CPT

Have you tried everything under the sun to get a flat stomach, only to come up disappointed? Have you fallen prey to all the gimmicks, fad diets and shameless infomercials promising you that elusive flat stomach that you desire?

Well fret no more, I'm going to let you in on the two ‘secrets' that will help you shed unwanted fat and reveal your toned, flat stomach once and for all.

The first secret for a flat stomach is eating supportively. While this doesn't seem like a secret at all, most women get this wrong in spite of their best – but misguided – efforts. Women have fallen prey to low-fat, low-carb, Hollywood, grapefruit, South Beach and every other over hyped diet that marketers can dream up, all in hopes of shedding those unwanted pounds. But eating supportively is isn't about dieting or deprivation; it's about moderation and balance. While cutting carbs or fats out of your nutrition plan might give you a temporary loss of a couple of pounds, it's typically followed by a drop in metabolism and a weight gain of more than you lost in the first place once you go back to your old eating habits.

So what is eating supportively? Eating supportively is having protein and carbohydrates at every meal. It's grazing on 4-6 meals or snack each day instead of missing meals and then gorging yourself. It's enjoying a healthy breakfast and not drinking your calories. But most of all, eating supportively is enjoying the foods you love in moderation instead of in excess.

If eating supportively is the first secret to a flat stomach, then what's the second? The second flat stomach secret is resistance training. Unfortunately, just as fad diets have stood in the path of women achieving the flat stomachs they so desired, so have the myths of spot reduction and cardio being the best method for fat loss. Late night infomercials have long promoted gadgets that promised to spot reduce those trouble spots that women struggle with and sucked us in with testimonials from fitness models that undoubtedly picked up a nifty paycheck for endorsing their wares. But spot reduction is a myth. Think about it – have you ever met someone with a flat stomach and fat arms? Didn't think so. If spot reduction was possible then undoubtedly one of these happy customers would have toned and tightened their stomach, yet kept their flabby arms.

The other myth that has led women astray is the belief that cardio is the best solution for fat loss. Treadmill manufacturers have sold the virtues of the ‘fat burning zone' and led us to believe that we could plod along on a treadmill watching Oprah and before long a flat stomach would be ours. These two myths have diverted us from the path of what really does work – resistance training. Resistance training is a flat stomach's best friend because not only does an effective resistance training session burn plenty of calories while you're doing it, but it keeps you're metabolism revved long after you're done. One recent study showed that you're metabolism would stay elevated for over 36 hours after a resistance training session.

Try to get that out of an aerobics class.

And there's another benefit of resistance training when it comes to getting a flat stomach. The lean muscle that you gain will raise you're resting metabolic rate and help you burn more fat all day long, each and every day.

There you have it, two ‘secrets' that are guaranteed to boost your metabolism and give you that flat stomach you've been longing for. So ditch the diet books and the aerobics classes and start eating supportively and resistance training. Before long that flat stomach will finally be yours.

About the Author

Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy - Burn Your Baby Fat & Get Your Body Back. Go to to get your FREE copy of her special report: "The Five Ways To Boost Your Metabolism."

Wednesday, April 15, 2009

Did you see these amazing fat loss success stories?

The winners of the $1000 TT contest have been announced here:


And here are the details on the...

5th Turbulence Training Transformation Contest!

Top Prizes for Men & Women: $1000 & 3-Year Platinum TT Membership

Start Date: Monday, May 4th, 2009

Last day to enter: Tuesday, May 26th, 2009

Final entries due: Tuesday, Aug. 18, 2009

More info to come!

Want to get a head-start and try out the TT program?

Grab your $4.95 risk-free TT trial here:


Looking forward to your success story,

Craig Ballantyne, CSCS, MS

PS - Make sure to find out which specific workout programs the winners used...

...and then grab your copy of Turbulence Training here:


"I lost 14 pounds this month and the weight is just falling off me.
My wife says I now look like when we first met and I still have
more to go. I can fit into my old jeans again which is a big deal
for me. I just cut back on starches and bread and do your routine
2-3 times a week. I never thought in a million years that just
10-20 minutes of weight training followed by some intervals would
get me such steady results. I even cheat a bit on the weekends."
Billy Williams

10 Signs that your Diet Promotes Obsessive Compulsive Eating

By Brad Pilon, MS

It was back on March 12 of 2007 that I first wrote about the now famous A to Z weight loss trial (you can see my original blog post here

In this ground breaking study, 311 overweight women were recruited to follow one of the following popular diet programs: The Atkins Diet, The Zone Diet, the LEARN diet or the Ornish Diet.

To start the study, each woman was given a copy of the popular diet book that she was randomly assigned to follow.

Then, to make sure she was an “expert” on her program before she started dieting, each woman attended a series of 8 classes (each lasting an hour) explaining exactly how to follow her assigned diet.

(Side note- This just shows how OCE these diets are considering that it takes EIGHT classes for these women to know how to properly follow each diet!)

After the courses were completed the women then set off to follow their assigned diet plan for a total of 1 year.

The results were pretty much exactly what I expected – everybody lost a lot of weight in the first two months, after that the diets tended to even out and by the end of the trial the weight loss was far from impressive – none of the groups averaged more than 10 pounds of weight loss after an entire year of dieting.

And while many people used this study to ‘prove’ that diets simply didn’t work, or that the body somehow adapted to dieting, my take was much simpler – Firstly, this trial is in agreement with most research that shows it is very hard to accurately measure how many calories a person eats in a day, and secondly I thought that these results showed that the number one reason diets fail is compliance.

In other words, the more complicated and the more rigid the diet is (or the more OCE it is), the more likely it is going to fail in the long term. – People just can’t stick to these types of diets for long periods of time.

Apparently I wasn’t alone with my analysis.

In a study published in the International Journal of Obesity titled “Dietary adherence and weight loss success among overweight women: results from the A to Z weight loss study” researchers re-examined the A to Z weight loss trial to see if there was an association between the level of compliance and the amount of weight that was lost.

Guess what they found?

Astonishingly only ONE subject in the ENTIRE study followed the diet as directed for the whole 12 months. This means that every other subject was not following her assigned diet properly at some point during the research trial!

The researchers also found that adherence was significantly correlated with 12-month weight change for all three-diet groups. So the better a woman was at following her diet, the more weight she lost.

The fact that adherence was so low is very interesting considering that these women spent eight class sessions reviewing their assigned diets with a registered dietitian before they even started the diet…you can imagine what adherence must be like for someone who simply bought one of those books, read it cover to cover and then gave it a try!

The findings from this follow-up analysis also suggest that the difference in dietary macronutrients had only negligible effects on the participants weight loss success.

The bottom line is that you can generally figure out how successful a diet will be by looking at how complicated it is.

More rules = more complicated = low chance of success

Less rules = less complicated = high chance of success

In my opinion weight loss can be incredibly simple if you let it.

Find the easiest, most comfortable way to reduce the total amount of calories that you eat. The less intrusive a diet is on your lifestyle the greater chance you have of sticking to it long term.

For me, this is flexible intermittent fasting. After all if you can fast for 24 hours once, you know you will always be able to do it. Some fasts maybe harder or easier than others, but you know you can do it!

Obsessive Compulsive Eating habits that make diets complicated and difficult spell doom for long term weight loss.

10 Signs a diet suffers from OCE:

1.     It contains a list of foods you can and cannot eat

2.     It lists specific times of every day that you are allowed or not allowed to eat

3.     It contains specific diet plans that do not take into consideration your own personal food preferences

4.     It lacks flexibility

5.     It focuses on macronutrients and micronutrients excessively

6.     If fails to point out the importance of long term compliance

7.     It requires you to pre-pack and carry certain foods with you while you travel

8.     It promotes certain foods because they PROMOTE weight loss

9.     Over reliance of food Journal

10.    Metabolic Typing

Brad Pilon is a nutrition professional with over eight years experience working in the nutritional supplement industry specializing in clinical research management and new product development. Brad has completed graduate studies in nutritional sciences specializing in the use of short term fasting for weight loss.

His trademarked book Eat Stop Eat has been featured on national television and helped thousands of men and women around the world lose fat without sacrificing the foods they love. For more information on Eat Stop Eat, visit