OK, time to drop the word “nearly” and just call it impossible?

Not so, says personal trainer and fitness blogger Chad Howse.

Chad has a great personal story of his own which includes boxing and putting functional muscle on his skinny frame, but today he stopped by to share 3 tips for burning fat and how he went from fighting at 165 lbs to 152 lbs without sacrificing any muscle.

Here are Chad’s tips for dropping those last pounds and making sure they stay gone.

3 Tips for Burning Fat Without Sacrificing Any Muscle by Chad Howse

I started my brief fighting career at middleweight, which is 165lbs in amateur boxing, and soon found it tough to keep that weight with all the training I was doing.

So, I had a decision to make. Do I stay at 165lbs and just eat more or do I cut weight all the way down to 152lbs and give welterweight a go?

The thing with fighting is you want to pack as much power and muscle into whatever weight you’re fighting at as possible. So it’s not just a weight loss thing, it’s completely about fat loss.

I had to burn as much fat as I could while sacrificing as little amount of muscle as I could, which is a hard thing. So how did I do it?

1. No distance running

For over 100 years boxers have been running first thing in the morning to cut weight and to stay in shape. Everyone’s seen Rocky right? Remember when Balboa drinks the eggs in the morning, one of the greatest training sequences of all time?! Well that’s pretty typical, minus the eggs maybe.

The problem with long runs is that you burn too much muscle and not enough fat. Your body doesn’t feel the need, because of the lack of intensity, to tap into its fat-stores for energy. Instead you end up burning proteins and carbohydrates, much of which are found in the muscles you’re working to keep going.

Have you ever heard of a hormone called cortisol? It’s a stress hormone that’s triggered in response to stress, anxiety and prolonged exercise. It has multiple negative effects on your body, including the weakening of your immune system and the ‘burning’ of bone and muscle. This is why prolonged bouts of exercise can result in the storing of fats and the burning of muscle rather than the opposite which is the intended result.

So, I focus only on High Intensity Interval Training. Things like sprints, stairs, and plyometric circuits. Because of the intensity of the workouts your body needs to tap into its stored fats for energy. Quick bursts of power, like sprints, also release growth hormone throughout your body which aids in the building of muscle, yet another bonus.

2. Lifted more weights

This may sound a bit odd, especially when boxers have shied away from weights for years because it gets you too bulky, too stiff, and can actually take away power and speed. But I did things differently and it allowed me to increase my power and speed and hold on to my muscle.

I focused all my lifting around power, explosiveness, and muscular endurance.

I’d mix up my reps and sets as much as possible, which I recommend for you to do as well, and did all my lifting in circuits of 3 or more exercise, doing each circuit 2-4 times, with rests going from 30 – 60 seconds.

Here’s an example:

Cleans – 6 reps

Box jumps – 15

Burpees into a pull-up – 10 reps

I also stayed away from all concentration exercises and focused only on compound exercises. If your goal is to burn fat, which I’m betting it is as you’re reading articles on thefatlossauthority.com, then stay away from concentration exercises as much as possible, especially if they’re focusing on your smaller muscles – arms.

You’re not going to burn as many calories because you’re not activating as much muscle as you are if you’re working more than one muscle group at a time (compound exercises).

3. I ate early and often

I’d get a big meal in at around 6am, then taper down for the rest of the day. And by big meal I mean big!

8 eggs, 1 slice of toast + peanut butter, salsa, avocado, salmon oil and multi-vitamin.

Making that first meal a big one sets you up to burn a boat load of extra calories during the day. After that first meal I’d eat every 3-4 hours, always having protein, good fats, and good carbohydrates with every meal.

Not only did I want to boost my metabolism through my workouts, but I also wanted to give it a boost through my diet as well which is why I ate every 3-4 hours, and which is why I made that first meal such a big one.

****End of Post****

A big thanks to Chad Howse for sharing his experience with fat loss. If you have any questions for Chad, please don’t hesitate to drop one in the comments section and by all means travel over to Chad’s Fitness Blog where his focus is about getting a great body with a busy schedule.

[Anytime I stand in front of an open fridge for more then 10 seconds it usually leads to poor eating decisions...]

Not exactly the next Oscar nominee for best screen play, am I?

That’s OK – because what I really want to convey to you today is the surprising food choices you can make to lose weight faster and more effectively.

And don’t worry, I’m not going to get all exotic here and send you to some overpriced health food store looking for an African fruit berry. We’re keeping it simple and straight forward so pay close attention.

#1 – Scratch The Starch

When people hear starch, they think pasta and white bread and well… that’s it. But did you know starches include rice, potatoes, some veggies, oats, and the list goes on?

What’s even a bigger surprise to people is that the starches above are often considered “health foods”.

While they can be healthy, they can also pack on the weight very quickly if you’re not careful. Here’s a simple approach to get a handle on your starch intake:

A. Cut out starch entirely for 4-6 weeks.

B. Then slowly add them in a few days a week.

It’s a temporary sacrifice to help you understand how much starch is really in your diet and how to best manage it going forward.

#2 – Can The Sodas

Why sodas? I picked this tip apart in greater detail here but let me summarize the idea again. A recent study has revealed that people who drank diet-sodas actually increased body-fat when compared to those who drank sugar-sodas.

Huh? Come again?

You read it right the first time but if you need the whole effect here it is… SURPRISE! Your body cannot be fooled by aspartame and chemicals. Sorry, but that’s the truth. I can’t think of one nice thing to say about sodas so here’s a quick story:

I bumped into a friend from my university days last week and she looked great. When asked about how she dropped the pounds (obviously this was done with more tact and discretion:) she said her easiest food change was cutting out all sodas – diet, low-calorie, all of them.

Water was her new beverage of choice and if she needed to spice it up, she would throw in a lemon or a bit of Stevia (an herbal sweetener). Simple yet effective!

#3 – Raw is right at night

My grade school teacher would be doing cartwheels over this rhyming scheme right about now:)

Seriously though, raw veggies with your last meal or as a snack before bedtime will really help you propel towards your fat loss goals. One of my personal faves is red peppers because they’re sweet, but I also like variety. Carrots, celery, broccoli, cauliflower, cucumbers have all been in my rotation.

Pretty quickly you’ll learn to enjoy these natural foods and the resulting fat loss makes it that much better.

#4 – Stay Hungry My Friend

I’m still waiting for “the most interesting man in the world” to do a fasting version of these commercials.

[Bench pressing women and arm-wrestling soldiers is just another day for this guy]

It takes a special person to be hungry, especially in a world of constant food advertisements. But intermittent fasting is something that really has helped me shed weight without the struggles of counting calories or following the next big diet program.

If you’re interested in losing weight but not tossing aside the foods you enjoy, then check out this article for a primer on fasting for fat loss.

And before you start labeling this as simply starving yourself, take two minutes to read up on what exactly intermittent fasting is and how it fits so well with your weight loss goals.

However, a high-quality protein drink that is homemade and nutritious is little harder to find. Most protein drinks today are cheap sugar cocktails with protein sources that raise a spokian eyebrow. Throw in some outlandish claims and I wouldn’t be surprised if it flew off the shelf at every GNC store from here to Hong Kong.

[Doesn't get anymore organic then this, does it? Milk mustache ads, mooove over:)]

In today’s post I’d like to share with you a strategy to build your very own protein drink that is simple, economic, and healthy all in the same gulp. Four principles that will guide our protein drink are:

1. Go organic as much as possible;

2. Include plenty of healthy fats rather than cheap sugar substitutes to help control insulin and provide more satiety;

3. Be ‘raw’;

4. It must taste good!

So here’s a recipe complete with ingredients that will take less than two minutes to make and keep us full for 2-3 hours.

By the way, I crunched some numbers against an off-the-shelf meal replacement product and found out it was 30% cheaper and contains almost 80% less ingredients. When there’s ingredients I can’t pronounce, I get paranoid.

And last but not least, it taste like a million bucks – which means it tastes grrreat!

Ladies and gentlemen – start… your… engines… Sorry, I mean get your blender or magic bullet out and mix the following:

1. One heaping scoop (20-30 grams) of your favorite protein powder

I’ve used a lot of different protein powders out there and I plan to write a dedicated article about this in the near future. For now, stick with what you have – which is hopefully an egg-white or high-quality whey protein with minimal ingredients, no additional carbs and sugars:)

2. One raw egg (cage-free)

Do not worry about cholesterol or getting food poisoning – Rocky sure didn’t:) Seriously though, these claims of food poisoning are greatly exaggerated in the media. You need the high-quality protein and fats found in the egg. Most people try to go low-fat when making a protein shake. This is a mistake, as fats are crucial to the digestion of protein.

As for contamination, here’s a quick test you can do: Roll the egg on the counter. If it wobbles, you are safe to consume it. Fitness author and expert Jon Benson was the first to tell me about this neat little trick but look it up for yourself if you’re still skeptical. NOTE: This is really the secret to a great tasting protein shake.

3. Raw almonds

I cannot say enough good things about almonds. Besides tasting great, they are loaded with essential fats and healthy fiber. Take 20 almonds and move on to the next step.

4. Frozen berries (raspberries mixed with blueberries)

Yes, we all know fresh is better than frozen but frozen makes the shake more frothy – remember, taste is an important element to our shake. You can buy organic berries and freeze them in containers. There is practically nothing lost in the process. Grab a handful and keep going.

5. Pumpkin seeds

A very-healthy addition to our recipe that packs a great punch of fiber. Half a handful is plenty for these fine seeds.

6. Use 1 to 1.5 cups of water

I prefer to use only 1 cup of water as I like a thicker shake.

7. One cup of ice

Blame it my preference for thickness and texture. This could very well be adjusted or cut-out if you like a more ‘liquidy-type’ of protein drink.

8. One Stevia packet

If you’ve never heard of Stevia it’s an herbal sweetener that doesn’t cause an insulin spike like typical processed or artificial sugar. I use one packet to make my shake a little sweeter for that damn sweet tooth of mine:)

And Voila – you now have a mostly raw, protein-rich, healthy fat and carb friendly protein drink that will fill you up for hours. Not too mention it tastes fantastic and contains more raw nutrition then people get in a whole day.

Want more? You can find 15 other shake recipes and over 40 pages of recipes in Jon Benson’s newest book – The Every Other Day Diet – see our book review for complete details. I’ve never seen this many fat burning meals that make my mouth water yet trim my waistline at the same time.

In the article, we covered just a few of the benefits of fasting including the ability to burn fat without restricting your diet to bland salads and dried-out chicken breast. The story is a simple one:

Enjoy your favorite foods without guilt or anxiety and you will lose weight.

Fasting with favorite foods can equal weight loss - just go easy on the whipped cream!

Eye brows were raised, sentences re-read, and conversations ensued. One of our readers, Al, openly questioned the whole concept:

That sounds all well and good, BUT don’t I still need to eat healthy foods to lose weight. It doesn’t make sense that I can eat pizza and hot dogs everyday, input 2 24-hour fasts, and still expect to lose weight? Am i missing something?

Here is my response to Al which I’d like to share with everyone:

<- Start of Email ->

Hi Al,

Thanks for writing.  I’ll do my best to answer your question, if you still have any questions feel free to hit me back with an email anytime.

You’re not alone for having this question and in my opinion it’s one of the biggest cognitive gaps for people trying to lose weight. Too often people equate eating healthy with losing weight, when in fact it’s not that linear of an equation.

Typically people that eat healthy happen to be more conscious of what they eat in general. Healthy eating usually leads to regular exercise and as a result people are more equipped for losing and maintaining their weight.

Let’s not forget to mention that a diet richer in fruits and veggies (fiber) leaves you more satiated and therefore consuming less calories.

However, you do NOT have to eat healthy foods to lose weight. You really don’t!

If you want your body to function ideally, to have regular bowel movements, healthy hair and skin, and the benefits go on and on and on… then YES, ABSOLUTELY please eat healthy foods – that’s why I do.

However, if you want to lose weight, then we are talking about something else entirely.

To lose weight, the #1 rule is to put your body in a caloric deficit every single day.

This means that the amount of calories that you ingest throughout the course of a day should be LESS that the amount of calories our body burns within the same period of time.

eg. Day 1:

* You eat 1800 calories.
* Between life in general and the 400 calories you burned at the gym, your body expended 2400 calories.
* End result: You are in a caloric deficit of 600 hundred calories for that day.

So with that being said, you can eat ice cream, donuts, pizza, steak dinners, mash potatoes, cinnamon hearts and chocolate cake…

BUT!

But, but, but… you still have to make sure that the calories you consume from all of these foods throughout the course of a day still leave you in a caloric deficit.

And keep in mind, if you have a CHEAT day the additional calories you consume will also have an impact on your overall caloric deficit.

So here is a perfect example:

If you go to a coffee shop, and you are trying to decide between the donut and the muffin and you are trying to lose weight, choose the donut.

Sure, you probably shouldn’t have either of these, BUT if you have to have one, 9 times out of 10 the donut will have fewer calories than the muffin.

I hope this helps.

To the future you,
Mike

<- End of Email ->

It’s through questions and discussions where learning really takes place in my opinion – we should never take anything at face value. A big thanks to our readers for continuing to share and interact here on the site and as always if you have any questions, please do not hesitate.

To learn more about weight loss with intermittent fasting, see our book review of Eat Stop Eat. Author Brad Pilon provides all the science behind the body’s natural ability to burn fat without guilting ourselves about the foods we love.

As an aside, I’m quickly becoming a fan of receiving gift cards, and especially pre-paid credit cards. With it, you get to shop anywhere you like instead of being bound to a single store like a traditional gift card.

However, watch out for the inactivity fee charge though. The MasterCard prepaid credit card I received for Christmas starts charging $2.50 per month at the 6-month mark after activation.

There are plenty of health and fitness products to consider – and completely ignore - in the today’s marketplace.

Here are 10 ways to spend your holiday gift cards on losing weight and getting healthy:

1. Pedometer

Ever wonder how many steps it takes to get from the office to your car? Wearing this handy device keeps track of these and other steps throughout the day for you. Health experts recommend being active enough to take about 10,000 steps (approximately five miles) most days of the week for healthy adults and more steps if your try to lose weight.

Pedometers vary in cost depending on features, but generally start at about $20 for a basic model.

2. FitDecks

FitDecks are innovative deck-of-cards workouts that vary in difficulty and fitness goals. New FitDecks have been developed by former Navy SEAL Phil Black and present a different kind of challenge for those who are bored with the usual cardio exercises. “Core Blast” or “Plyometric” Fitdecks promise to ramp up the intensity while providing a massive calorie burn for $10 or less on popular online shopping sites.

3. Resistance bands

Don’t have any space in your apartment or home for an exercise studio? Resistance bands can be utilized in any type of workout and are portable enough to take with you on your travels. New resistance bands come in different color-coded strengths and are a convenient way to exercise and strengthen your body.

4. Workout gloves

Weight training can mangle your hands over time. Workout gloves provide protection, cushioning and can aid in maintaining a safe grip when using equipment.

5. Gym bag

Someone who works out on a regular basis or plans to start an exercise program will appreciate a new gym bag. A gym bag should be big enough to fit these items: towel, water bottle, cellphone, change of clothes (especially a fresh pair of socks) and an extra pair of shoes. It’s time to graduate from the reused plastic grocery bag that smells like 2% milk.

6. Kettlebells

Another great space saver for home workouts is the old, but versatile kettlebell. You can use them anytime, anywhere and get a great workout every time. Here’s one of my favorite videos demonstrating some of the exercises you can do using kettlebells.

7. Personal training

Do you need a serious kick in the you-know-what or someone to ensure you are using the correct exercise form? This is a great choice for anyone just starting out as well as the intermediate and advanced individuals who are looking to reach specific goals or fitness milestones.

8. Gym Membership

You made the commitment to starting an exercise program so now it’s time to choose a gym and execute the plan. To be sure a particular fitness club is a good fit for you here are specific guidelines a gym should meet before signing on the dotted line.

9. Home Gym

If a traditional gym isn’t for you then set up a home gym with smaller equipment. You can still have very effective workouts all in the privacy of your own surroundings. However, when it comes to getting a helpful spot or using the latest equipment, a commercial gym is the place to be.

10. Exercise books, DVDs and videos

Available for nearly every type of workout and health and fitness topic – there’s a glut of information out there. If you’re looking for a little guidance and brute honesty then check out our fat loss book reviews. Just promise you won’t let those gift cards go to waste;)

If you’re like me and born outside of generation z (mid-90s to 2000s) then this sounds absolutely crazy!

A personal trainer who never spots you or yells out “c’mon, one more rep”? Huh? Really?

[Imagine Obama on the other end coaching you?? - "I don't think I can do it coach... YES WE CAN!"]

So let’s move together past our collective first glances and see what virtual personal trainers and coaches have to offer.

How exactly does this arrangement work?

Personal trainers offer their online coaching expertise usually by way of two methods – email or phone (Skype). Not only do these methods allow trainers to connect with clients locally but also abroad (hello citizens of Brazil!).

Why would I choose online weight loss coaching vs. “real” coaching?

Individuals who gravitate towards online coaching may not necessarily want someone coming to their homes or may not be in the financial position to afford the personalization of home service.

What is the cost of online coaching?

This is where things get a little sketchy. The cost range varies between trainers and depends on their availability and popularity especially in months such as January where everyone-and-their-mother is hitting the gym in hopes of shedding some pounds.

On average, it would seem that $50 for each half-hour session based on a three month program is the going rate. Many trainers will also charge a $50 setup fee which typically involves a technical session to ensure your PC is configured for online interaction.

Clients also typically receive a manual, which includes an exercise log where they record their “work”, as well as pictures and handouts relative to their goals.

A (virtual) personal trainer’s perspective

I wanted a personal trainer’s take on this whole virtual personal training business and preferably someone who has done both the live and online coaching variety. Thankfully, my network of friends includes such a person who fits the bill.

Enter Vince DelMonte, good friend and most importantly fitness expert. Here’s some snippets of our conversation and what he had to say regarding the topic.

“People always think it’s about the lack of motivation in fitness and weight loss. Sure, it’s a big key of course, but what people typically lack is the proper habits.”

“Proper habits will create motivation and in turn create consistency that is long enough to get results”

“An email or phone call every week to review your exercise and diet homework keeps people accountable to themselves.”

DelMonte says he tends to do the exact same thing in his online coaching as he does with the in-home or gym training – except physically showing up. (This point still blows me away)

Which is better, LIVE or VIRTUAL personal training?

Side note: I love putting people on the spot. Vince’s first response was a classic off-the-record profanity which resulted in a good laugh by both. Now back to our regularly scheduled program:

“Yes, the web is great for people to connect with personal trainers for follow-ups, support, and quick questions BUT… can they really replace face-to-face communication?”

Call me old school but I like the sit-down or face-to-face way of communication.

DelMonte adds,

“No question there’s a bond that’s built between a personal trainer and a client during in-person training sessions BUT many more of my clients (beginners to advanced athletes) thrive in the online fitness environment”

So online weight loss coaching may not be the best choice for everyone. However, many people excel in the online environment, not only for weight loss as DelMonte pointed out above, but for other educational purposes as evidenced by the increasing number of courses and degrees being made available by physical universities.

5 benefits of online personal training

For those that do benefit from a virtual “work out” already, here are 8 reasons why online health and fitness coaching may be right for you as well:

1. Choice
Online weight loss coaching allows people to choose from a wide variety of trainers and styles that may not be available in your area. Why wouldn’t you want to connect with the best personal trainers from around the world?

2. Flexibility
Connecting with a weight loss coach online offers flexibility for people who have other commitments.

3. Networking and Support
Depending on the trainer you choose to work with, he or she may have an active online community where people can share strategies, and encourage one another towards achieving their fat loss goals. It’s always nice to know you’re not fighting a battle alone.

4. Savings
This depends solely on the trainer you select, but typically online weight loss coaching is less than “real” personal training when personalized manuals and eating logs are included. Throw in the ability to email you’re trainer at any time with a question and your training dollars can certainly stretch further and more effectively.

5. Time and Travel
Forget rushing across town to meet with your personal trainer or waiting for other gym members to use the same equipment. People who choose online weight loss training save on gas, commuting time, and waiting for open equipment.

If you’re interested in learning more about virtual weight loss coaching than check out this video of Vince DelMonte and a bunch of people he just trained in our Six Pack Quest review. Vince DelMonte’s program is one of the very few out there that go beyond paper and pen, and offer DVDs, instructional exercise tools, and online coaching to make it nearly impossible not to reach your fat loss goals.

At the Fat Loss Authority, we do our best to sort through all the health and nutrition BS our readers might encounter in their everyday lives and we do our best to provide you credible information that we KNOW works.

[Burn some fat and people are sure to take notice... and want to know your secret!]

Something I have found incredibly useful in my personal health and weight loss goals is intermittent fasting. Anyone I have provided this information too has seen results – plain and simple. The ultimate decision is always yours, but let me tell you a little bit about why I think intermittent fasting is an incredibly secret and undervalued weapon for you and your lifestyle.

Flexible intermittent fasting is becoming a very popular way to use your body’s natural ability to burn lots of fat in a short period of time.

Here is a list of the ways that flexible intermittent fasting will turbo charge your fat loss.

1. Burn More Calories

Short term fasting (12-72hrs) actually increases your metabolism and adrenaline levels. This causes you to increase calorie burning during the fast period. The more calories you burn, the faster you can lose weight.

The extra energy you get from the fast might actually help you through a workout or get more work done at the office or around the house. When I did my *first fast I was shocked at how awake and energetic I was. My fasting days are now my most productive days of the week.

2. Increase Food Awareness

The most surprising benefit people report back when they start fasting is a new found awareness of what causes them to eat. When you make a conscious decision to fast for a day your less than flattering eating motivations become painfully obvious.

This is the first and most effective step to getting rid of bat habits for good. Knowing what your motivations are for poor eating choices is essential before you can change them and build better habits.

3. Build Positive Attitudes Towards Yourself and Food

Each short fast is an accomplishment that can build self confidence and gratitude.

At the end of a 24 hour fast you can feel good about your accomplishment and start feeling good about your relationship with food again. The positive empowerment from each fast builds on the last until you feel completely in control of your food choices.

4. Eat All The Foods You Love – Guilt Free

Short term fasting allows you to lose weight and burn fat without restricting any of the foods you love to eat.

With this style of eating you can consume any and all of the foods you like whenever you choose without feeling guilty about it and still lose weight. You will never again have to be sitting in a restaurant picking at a salad while everyone else at the tables indulges in their favorite entree and dessert.

Eating for fat loss doesn’t need to be complicated and food should never be a source of anxiety or guilt. Mixing in a few 24 hours fasts to your week can liberate you from the dieting prison and allow you to enjoy food again.

In our opinion Eat Stop Eat is the first nutrition program anywhere to dispel the nonsense held as fact about weight loss. To read our review on Eat Stop Eat click here and find out what other false information is keeping you from reaching your fat loss goals.

Spend less time – especially resting between sets!

 
[A watch or clock is essential for measuring rest periods between sets - even grandma's old clunker will get the job done.]

Will I Still Be Strong?

It depends on your goals. If you’re training to increase strength to be able to compete in power-lifting competitions then resting a bit longer would be a good idea – up to three minutes for movements like squats and deadlifts. But chances are you’re here at The Fat Loss Authority wanting to learn about losing fat. Being able to lift a small European car is not the primary goal.

Scientifically speaking…

Although plenty of articles will state that shortening rest periods is an effective fat burning technique, rarely do they tell you why or even point to research which backs up the claim. Thankfully there is research which supports the fat loss benefits of shorter rest periods and most of it was done by Dr. William Kraemer.

Research conducted by Kraemer has shown that resting between sets for 1 minute or less will provide you with a metabolic burn that will last well beyond 24 hours. In comparison, the metabolic rate after a workout using 1 minute rest periods was almost double that of an identical workout with 3 minute rest periods. Kraemer attributes this dramatic effect on resting metabolic rate to a faster heart rate, faster energy turnover, and greater hormone release – all topics that deserve there own time and space to discuss.

Rules To Reduce Rest Between Sets Correctly

There are several ways to implement shorter rest periods into your workouts (see Strategies to Shorter Rest Periods below), but first we need to cover two important ground rules.

1. You need to maintain fairly heavy weights (8-10 reps)
It’s easy to shorten your rest periods when you’re curling 2.5 pound dumbbells, but this defeats the purpose. Revving up your metabolism requires both heavy weight and less time between sets.

2. Listen to your body
Training with heavy weight and little rest between sets is hard on the body – in a good way of course. But that doesn’t mean you train until you puke! Listen to your body and rest longer as necessary while you progress to this style of training. Feelings of nausea and dizziness are symptoms that should not be ignored and are indicators that you’ve dropped your rest periods too quickly.

A good place to start is reducing your rest periods by 10 seconds from your current workout. Over time you will work your way back up to the same amount of sets and reps but done in far less time. Remember, slow and steady wins the race!

Strategies to Shorter Rest Periods

Here are 4 techniques to shorten your rest period and increase the post-workout calorie burn at your next workout program:

1. Try supersets, compound sets, triple sets or circuit training. See the Fitness IQ article for definitions. Essentially, these techniques will keep you moving from one exercise to the next with minimal rest.

[A great example of a circuit workout with a barbell by fitness expert Craig Ballantyne.]

2. If you’re training with a partner, rest only long enough for him/her to finish a set and then start your next set.

3. This isn’t a cocktail party so forget about talking or socializing with others. Bring an iPod to help you stay focused and on task.

4. Keep an eye on the clock or wear a watch. Frankly, there is no better way to measure your rest period and you’ll be amazed at how much work you can get done in a short amount of time.

If you’re looking for specific workouts that focus on minimizing rest for maximum fat burning results, I suggest you look up Turbulence Training in our fat loss program review section. He’s the same guy in the video above.

Who wouldn’t want a midsection that looks like a cheese grater?

[This pic is for anyone stuck shoveling snow this past week. Must go somewhere sunny very soon!]

NOTE: I would’ve used the old “washboard abs” metaphor but I think it’s time to retire that one since anybody under the age of 30 probably has no idea what the hell a washboard is?

So to get you on your way to burning up the fat around your belly, here are five crucial fat loss tips to help your diet and exercise regimen for the new year:

1. No junk food…most of the time.

You may think this is common sense by now, but you’ll be surprised at how those few chips, sodas, and chocolates on a regular basis add up. NOTE: I just saw a cookie package that packed 125 calories in EACH cookie! Eat 4 and that’s about 25% of your calorie intake at 500 calories!

Great! Now what’s with the “most of the time” part?

Allowing a treat once or twice a week will prevent those all-you-can-eat binges. And besides, a loose eating day with a higher-calorie jolt prevents your metabolism from slowing down so it’s a good thing.

Also, a common mistake is to make a huge calorie cut all at once. Many people get so motivated to lose fat that they starve themselves right from the beginning. That causes your metabolism to slow to a crawl and your body thinks it’s starving sooo… it starts hording your fat and burning your hard-earned muscle instead. And that’s when you get so frustrated that you give up!

The lesson is to reduce calories gradually, and the first action is to eliminate junk food… most of the time.

2. Blame it on the alcohol.

Sure a few beers with the boys every so often won’t hurt, but if you do it regularly (happy hour on a Monday? Not good) you switch off fat burning. The reason is that your body burns off alcohol first – it becomes your energy substrate – so as you’re burning off the alcohol, what happens to the food you eat? It’s merely surplus calories going directly to fat cells. Yikes!

That means when you do choose to drink, limit the food intake.

3. Slow down your workout.

On at least one set of your exercises, lift the weight at regular speed but then slowly lower the weight back to starting position for every rep (three mississippis work nicely here).

Emphasizing the negative creates more muscle trauma, and that’s a good thing for fat burning. That’s because it takes energy to repair muscle damage. Your metabolism kicks into gear for the entire recovery process which usually takes two days or more after your workout.

So you’re burning fat essentially days after your work even while you sleep!

4. Cardio is ok!

There’s a time and a place for cardio and it’s right after your weight training. You burn off all the sugar in your bloodstream with 30 minutes to an hour of weight training. That means any activity right after immediately taps into bodyfat.

All it takes is 15 minutes doing your favorite cardio exercise to break open your fat stores!

5. Get organized.

Stop flying by the seat of your pants during your workouts and get organized. Find an exercise program and stick to it. Weather it’s strength training at your local gym or body weight exercises in the comfort of your home, it’s time to step up to the plate and get measurable results.

We’ve reviewed some of the best fat loss programs out there so quit guessing and go check them out here.

[Honestly ladies? Would you wear fitness accessories at the expense of your coordinated outfit?]

A fitness item trying to make a “Brett Favre-esque type comeback” is the wrist and ankle weights we left in 1980s. Back on the market and attempting to be more stylish and functional with a new name to boot -wearable body weights – they promise to burn off all those calories you consumed between Thanksgiving and Christmas.

But how well do these “new” exercise accessories measure up to their fat loss claims?

I spoke to some users at my gym and surfed the online forums to get a sense of how effective these accessories really are. Now I’m no Chris Hansen of 20/20 fame, but here’s what I found in my travels.

Weights under your clothes

Most often referred to as weighted “sleeves”, they were developed by a bariatric physician (doctors who specialize in cause and prevention of obesity). They are typically worn on your lower arms and/or legs adding four to seven pounds. The added weight is meant to enhance your daily caloric burn by adding a small amount of anatomically correct weight to your arms and/or legs.

A company called BodyTogs seems to be the major player in this fitness section with prices hovering around $60-$70 for a pair. Looking at the company website, they claim wearing these sleeves on your forearms and legs for up to 10 hours a day may be as effective as a 3.2 km run.

Not sure what you think, but wearing something as a snug as these sleeves for 10 hours while doing my day-to-day activities doesn’t sound very appealing. From talking and reading about people who have used them it sounds like I’m not alone in the (un)comfort factor.

From a weight loss perspective, there are “die-hards” who swear by them because of the increased heart rate and calorie burn they experience while wearing the sleeves.

Final Verdict? A professor of kinesiology at Midwestern State University has gone on record to state the initial findings did show “increased work” while walking on a treadmill for 20 minutes. Scientifically, I’m still trying to find how significant these findings are.

Nice Bangles

It’s not cool anymore to wear puffy ankle or wrist weights in solid colors. Instead, they need to be fashionable and wearable during everyday activities. Enter weighted bangles and anklets by a company appropriately named Banglz. They too claim to help your body burn more calories while also building muscle. A pair will put you back roughly $25.

Most female users loved the ankle weights as they felt it affecting their legs and glutes almost immediately. Even though the wrist weights were quite fashionable, many could not tell much of a difference during everyday activities because they were too light in weight (1/2 a pound).

Final Verdict? Most users enjoyed the anklets over the bangles.

A Cheaper (and more effective) Approach

Honestly, I think you’re wasting your time and money using these fitness accessories UNLESS you have the necessary exercise foundation to work from.

In other words, you need to know how to exercise for fat loss first before you strap some weights to your body. Mastering your own bodyweight is one of the most effective workouts you can do to burn fat. For a small taste take a look at these bodyweight workouts from fitness expert and author Craig Ballantyne.

But what if we told you the secret to losing weight is right around the corner at your local grocery store?

[I can't remember the last time I went down the "pop" aisle? You shouldn't be going down it either!]

This is where it all starts – The input to the output. The snap of the ball before the touchdown pass. How you go about something as routine as grocery shopping could be holding you back from the fat loss goals you deserve to achieve.

Here are three important strategies to keep in mind the next time you’re heading out to the grocery store to “pick-up” a few things.

Shop With a List

Failure to plan is a plan for failure – and in grocery shopping terms that plan starts with a list. If you have no list then don’t even bother shopping for food.

When you take the time to put a list together before you go, your chances of sticking to it improve immensely. No extras falling into your cart, no specials or gimmicks to fool you. It’s just you and the list!

Eat Before You Grocery Shop

Don’t go to the grocery store if you’re hungry. Making nutritional decisions is no fun when your stomach is barking at the moon at anything that doesn’t require more then a rip of a bag.

While feeling hunger, you are also more sensitive to the smells around you which combined with the drop in your blood glucose can make your cravings impossible to ignore.

Therefore, before you set foot inside of a grocery store grab a quick snack that incorporates vegetables, healthy fats or protein.

Inside the Grocery Store

Take a good hard look at the layout of a grocery store. The center aisles are bursting with frozen or processed food items. The perimeter is where the produce, dairy and meat (protein) live and that is where you should be spending the majority of your time.

If by chance you do enter a center aisle (cans of tuna or spices are acceptable reasons) then get what you need and proceed to the perimeter. Do not make eye contact with the Dorittos!

Be wary of the head and the foot of the aisles as well. You’ll find these stocked with sale-of-the-week items that almost always do more damage then good.

If you’re shopping with a list you should be in and out of grocery store in 30 minutes or less. Any more time and chances are you’re letting the wrong foods hitch a ride in your cart and all the way into your kitchen.

For ideas on putting together your grocery shopping list take a look at the Every Other Day Diet book by Jon Benson. With five different food plans to choose, there is no weight loss or muscle building goal forgotten.

[Candy canes don't do it for me anymore. I prefer sophisticated sugar treats now that I'm a big boy:)]

Just say no to the goodies? Ha, not likely, and I think I speak for the majority of us. So how exactly can we survive the holiday food traps and not swell up like a balloon?

Try these useful tricks to help keep your sanity and more importantly the excess pounds off and make one less resolution (weight loss) in 2010.

In the workplace

Be a sport – When your colleague whips around the corner with a platter of cookies he or she slaved over last night just take a treat and smile. No need to stand on your health and fitness soap box. Save the desert for after lunch or take it home to enjoy after dinner.

See-food – We’re all much more likely to eat that sugar bomb of a cookie if we see it across the room. Studies have confirmed that ‘seeing’ food is a strong cue to eating food. If you’re bringing food into the workplace then go with an opaque holiday cookie tin to store those unwanted calories. Out of sight, out of mind.

At a party

Pre-eating – You’ve heard of pre-drinking, well now there’s pre-eating! Eat something beforehand so you don’t arrive at a party hungry. And once you arrive, don’t stand next to that shrimp ring or the Swedish meatballs. Keep moving and mingling and you’ll find it much easier to not eat more than one from each party platter.

Skip Pre-drinking – By now you should know that alcoholic beverages are drenched in calories so exercise caution (pardon the pun). Cutting back on soda is always a good idea too. The alternative: Water, especially before you hit food table.

Various studies have shown it takes the body and brain approximately 20 minutes to recognize satiation. I like drinking a large glass of water before meals because it helps me feel full sooner and therefore I eat less.

In Your Home

Downsize the table setting – Smaller plates and bowls have been proven to curb calorie intake. For an interesting read check out The 9-Inch Diet. It’s amazing what people will sub-consciously do with different shaped plates and glasses.

Sharing and giving – If you have leftover cookies or other treats, send them to your kids’ school, your workplace, or better yet take them to a homeless or retirement center. Somewhere someone will appreciate the kind gesture and it’s really what the season is all about anyways.

Happy Holidays with health and happiness to all in 2010.

In my extended Italian family, instead of rhyming off all of Santa’s reindeer, I would go around the cookie trays and name all the homemade delectables that family members would offer up. Come Panatone, Pandoro, Caggionetti… now amaretti, pizelle, terrone, and on nuchata, sicilian cannolis and biscotti.

[You either like Venetian or Sicilian when it comes to cannolis. There's nothing more polarizing in an Italian cookie argument.]

Don’t worry about pronouncing them, “just try one” would be the answer from my family. As if cravings weren’t difficult enough to handle without 20 different homemade dessert varieties staring me in the face!

Where do these urges come from?

Cravings can result from many different factors including:

1. Irregular eating or missed meals.
I forgot to eat breakfast this morning so I’ll pick-up a muffin to go along with my latte.

2. Avoiding favorite foods.
You went haven’t touched your favorite food item for a long time and then look who shows up over the holidays. Excuse me while I over-indulge!

3. Emotional eating.
You’re not actually hungry but you’re reacting to a bad day (no Christmas bonus) or a good one (The Dolphins are going to make the playoffs baby! Ah… not likely).

So, what can we do to help prevent cravings?

Here are 5 tips to survive holiday food cravings:

1. Find out why you’re hungry.
Are you eating in response to an emotion such as anger or frustration? If so, try to remind yourself that eating likely won’t chase away your feelings. Instead, try listening to your favourite tunes, going for a walk outside, or calling up a friend to chat.

2. You are officially hungry, but why?
Did you miss a meal? Is it time for a healthy snack? Try to eat something nutritious first like an apple or banana. If you are still craving more, try to identify exactly what will satisfy the craving. Is a something sweet, salty, crunchy, creamy, hot or cold?

3. Pour yourself a glass of water first.
Sometimes we mistake thirst for hunger so pour yourself a tall glass of cold water instead.

4. Forget guilt and satisfy your craving once in a while.
There’s nothing wrong with the occasional treat. At the same time, make it harder to get at your favourite treats by managing your environment and not stocking your house or office with unhealthy foods you crave.

5. Comfort yourself without food.
Being physically and mentally active is one of the best ways to ward off cravings. Try going for a walk, taking a bath, getting some fresh air, reading a book, doing a hobby, or calling a friend.

[Nothing like a side-kick-to-the-chops to get someone's attention]

Oscar is usually very quick to point out his lack of English writing skills because it’s not his native language but rest assured I think he has a very good handle on it and does a fine job expressing his points of view. You can find his blog at FreestyleMind.com and feel free to leave comments for Oscar or myself below.

Martial Arts as a Way to Stay Healthy – Guest Post by Oscar Del Ben

Martial arts became famous in the western culture as a way to defend ourselves by doing a series of – sometimes complex and bizarre – movements. In reality, martial arts is more then just Bruce Lee bicycle kicks – it’s quickly being linked to keeping our body healthy and balanced in various modern research studies.

Today, thousands of different martial arts exist, and many of them involve no contact at all. For example, Tai Chi is an ancient art from China and its main purpose is to be a meditative form of exercise with physical and spiritual health benefits.

Martial arts can be practiced both for developing an excellent physique and improving your mental well-being (stress management as an example). The reason they work so well compared to other activities, is that you are encouraged to push your limits every time you practice. Therefore, you can see dramatic improvements in a relative short amount of time.

Martial Arts and Fat Loss

Depending on your goal, different martial arts can provide different results. For example, if you want to develop strength or burn fat, you are looking for a style where a lot of movements are involved, like Kung Fu, Kickboxing or Capoeira (Think Blanca from the video game “Street Fighter” or that dude in Oceans 12 when he dances his way around those laser beams near the end).

If you prefer something a little less strenuous and want to concentrate more on your inner self, styles like Tai Chi may be more appropriate for you.

[Just one of many Capoeira examples online - truly amazing how the human body can move!]

Finding the Right Instructor

One important thing to say here is that if you want to start practicing martial arts, I really recommend you spend some time looking for a good instructor. In fact, practicing a martial art is more like a lifestyle rather than a way to spend one or two hours at the gym. Ideally, you want to find an instructor who is acknowledged in his particular style, and if possible, he or she would originate from the country where the art was born. This doesn’t mean that western instructors aren’t good enough – just ask around before joining a particular school.

Satisfaction Guaranteed

Practicing a martial art is probably one of the best and more rewarding things I do in my life. There aren’t many words to describe the joy of seeing yourself progress and improve upon your capabilities. Month after month, and year after year, you learn more about yourself and more about how to use your body to do what you want. My own stress levels definitely decrease dramatically after every single class I participate in.

In conclusion, I can’t recommend enough to you about practicing a martial art as its’ benefits are to big to be ignored. If you don’t know which style you would like to practice, do a little on-line research using Google and look at some videos on YouTube. In today’s day and age it’s probably the best way to learn about what’s available but keep in mind that it may not be easy to find a particular style in your local area.

-end of post-

Thanks Oscar! This is a great intro into some of the aspects of martial arts as it pertains to mental and physical health. It definitely peaked my interest enough to dig deeper in future posts about specific styles and techniques in martial arts that burn fat and strengthen the body.

[An oldie but a goodie, this funny comic gets me every winter:)]

But as we grow older and accumulate different responsibilities, maintaining our physical and mental well-being can be difficult through the winter holidays. Throw in shorter daylight hours and we can often find ourselves huddled in our house – or at a shopping mall – stressed out from the holiday pressures of buying presents, attending parties and eating too many of those rich and creamy holiday deserts! Chocolate panatone, I think I love you… Bah humbug we say.

Not so fast! The Christmas season doesn’t have to be an unhealthy time of year. Instead, here are 8 ways to keep you active and healthy during the winter holidays:

1. Active Gifts

We all love the classics like socks and ties (not really) but this Christmas take the stress out of shopping and think “active gifts”.

Some things to look out for include toboggans (GT Snow racers for my generation), skates, snowshoes, recreation center or fitness club passes, Wii Fit games, ski lift passes, Yoga mats, sporting store gift certificates, and so much more. Really, I could bang off another 5 suggestions easy because there is something for everyone.

[Hold on son and look out for the trees... gotta get back on one of these this winter!]

2. Get Physical with Friends and Family

Getting together with friends and family doesn’t have to start and end at the dinner table. Include some form of physical activity like a brisk walk in the neighborhood or even an afternoon hike at a local park. If weather is an issue, stay inside and get a game of Twister going. NOTE: If you really want a challenge give the video game Dance Dance Revolution a whirl – guarantee laughs!

[Twister... where sticking your bum in someone's face is part of the game!]

3. Public Skating

Find out when public skating is open for the season at your local arenas and outdoor rinks. If you’re in New York – concreate jungle where dreams are made of – then make it a movie moment and hit the rink outside the Rockefeller Center. Alternatively, build a backyard skating rink. If you build it, they will come…

[The famous Rockefeller Center outdoor rink - fun for the whole family!]

4. Play in the Snow

Go tobogganing, build a snow fort or make a snow angel! If you’re really looking for a challenge then be like the Green Bay Packers and organize a game of football in the snow with your friends. Who doesn’t like being tackled in the snow?

[Reminds me of my highschool days - except after 20 minutes everyone forgets the score and starts throwing snowballs at each other...]

5. Just Dance

Get in the festive mood by dancing to music in the comfort of your home during your holiday parties. This works especially well if your Uncle Domenic can play the squeeze box (slang alert: small accordion) because that gets everybody grooving and moving to the beats;)

[In case you didn't know, you can elfyourself and perform dance moves you never thought possible!]

6. Grab a Shovel

Shoveling snow is an effective total body workout provided you protect your back and don’t forget to use your legs. If you’re fortunate to be using wood burning stoves then you already know the type of workout you can get by chopping wood. Just be sure to stay warm and don’t overdo it if you have not been active regularly.

[I used to hate moving the white stuff but now I attack it for a great total body workout!]

7. Use That Body Weight

Getting to the gym during the winter months can be down-right treacherous so that’s why body weight exercises are a great alternative. No equipment, no gym, no problem. Check out the Turbulence Training program for a whole whack of body weight exercise workouts like the one below.

[Damn that Craig guy is good. For more of his videos click here]

8. Be Easy on Yourself

Food and drink will be plenty during the holiday season so forget the guilt if you happen to overindulge one day. Be easy on yourself and start over the next day. Eat a healthy diet and get some light physical activity. Most importantly, enjoy the spirit of the season – being among your family and friends is what this time of year is all about!

[Nothing makes me feel more comfortable then walking barefoot.]

According to Skechers, Shape Ups were designed to promote weight loss, firm calf and butt muscles, improve posture and strengthen your back with several styles and colors available for men and women.

Now it’s not often weight loss and fashion are combined into one tangible product but during a recent visit to a Skechers retail store I decided to give these bad boys a try because you can never have enough butt muscles, right?

First impressions

My first impression upon picking up one of these bricks, I mean shoes, was the actual weight. I wasn’t sure if I was supposed to wear these shoes or curl them for ten reps? 12-hole Doc Marten’s would feel like a pair of socks in comparison. The kinetic wedge insert and a rolling bottom are intended to simulate walking barefoot on the sand.

Taking one step at a time

I laced them up and instantly felt sorry for Ronald McDonald and all the other clowns who have to endure a clunky shoe feeling. But I forged ahead! Taking a couple of strolls around the store I could feel it working my calves and the arches of my feet in a physiotherapy-type-of-way. If you’ve ever tried “foam rolling” or kicked around one of those wooden massage rollers under your desk then you know what I’m talking about.

I definitely had to concentrate on keeping my balance but I wasn’t sure if this was because of the weight of the shoes or the exaggerated arch of the sole? As for posture, I didn’t feel much of a difference but then again I consciously think about my body position when seated or standing.

[Frankenstein called and he wants his shoes back! Kidding...]

Survey Says?

Personally, I couldn’t stand the clunky orthopedic feeling. If you’re comfortable in wearing these shoes then be my guest, but if you think the pounds are going to fly off, I think you’ll be sorely disappointed.

Skip the shoes and try this instead

Some of the my favorite lower body exercises include dumbbell swings and squats but I like to keep things fresh with outdoor activities like stair-climbing and interval sprints as well.

But if you’re looking for ways to firm up those calf and butt muscles specifically, then I suggest you check out the bodyweight butt exercise video below from fitness expert and author of the Turbulence Training program, Craig Ballantyne. - Psst, we reviewed his program here

Don’t worry ladies, these butt exercises will allow you to tighten up a trouble spot in the comfort of your own home.

For more ideas on how to lose weight and regain your figure check out the Fit Yummy Mummy program. The author, Holly Rigsby outlines everything from proper goal setting and mindset to a 16-week workout plan and a ready made grocery list!

 
[HINT: The sport I'm talking about in this post is a close relative to tennis. Err... excuse me sir, you have something stuck in your back!]

Forget treadmills, ellipticals, step-machines, or whatever other piece of equipment you’ll find at your local gym. I’d rather be testing my physical abilities, or lack thereof, opposite another person or group of people playing basketball, soccer, football, or ultimate frisbee to name a few.

But mainstream sports aside, today’s article is about a sport that suffers from a reputation as a pastime for only the elite in society. How ironic is it then that it was likely invented by prisoners in the 19th century? You can find the complete history lesson over at Wikipedia.

What Sport Am I?

What’s important is the fact that this sport could kick your butt like no treadmill could ever dream of doing and yes I’m talking about the action-packed-heart-pounding game of Squash!

Say What? I eat my vegetables, not play with them…

Yes, they are especially tasty this time of year (Happy Thanksgiving to all our US friends), but the game of Squash is even more enjoyable. It’s a vigorous workout with some games lasting one hour or more.

Why is it a great workout?

I know this sounds a little cliche but if I didn’t tell you this fast-paced game requires aerobic fitness, flexibility, strength and concentration, I’d feel like I would be letting you down. And did I mention strong leg and core muscles? Talk about a whole body workout!

A game of Squash involves short bursts of anaerobic activity where oxygen is used up more quickly than the body is able to replenish it inside the working muscle. Kinda of sounds like interval training doesn’t it?

The 3 ways your body is challenged in Squash

What really impresses people about this sport is the demands on the body it places with regards to your ability to adapt, be flexible, and maintain balance.

Yes, being fit and strong are important but being able to adapt quickly in situations where you’re under stress and out of balance is key. Flexibility is essential for long lunges that allow you as the player to cover the court in two or three strides. The novice player will make it look a little herky-jerky while struggling to maintain their balance because they’re moving so quickly.

[The expert squash players make this sport look very graceful yet powerful - none better then Jansher Khan. Leonidas and the Spartan army called and they would like their movie soundtrack returned;)]

The mental benefits of Squash

Squash really gets your heart rate up with plenty of stop-and-go action but many players equally enjoy the mental benefits that come along with a game of squash. It takes your mind off things when you’re in the midst of a game. Hell, it’s simply impossible to reflect on the day’s problems at the same time you’re following the bouncing ball!

Some people have even compared the sport to “physical chess” because your concentration level becomes very intense with each passing shot.

Throw in the fact that you and your opponent are trying to jockey for position on the court (which is basically a 20-foot box) while strategizing where to hit the ball and with what speed, and you can quickly see how this sport gives you a full-body workout!

If you’re bored with traditional cardio it’s time to re-think your attack on fat loss and try something different like the game of Squash. Besides, who can deny the pure satisfaction of smashing a small ball as hard as humanly possible? A great stress reliever and workout all in one!

It eventually happens to us all but the important part is to recognize the workout rut you’re in so that you can climb out and continue reaching for your fat loss goals.

[Climbing out of a workout rut seems pretty easy when you compare it to this type of climbing...Yikes!]

5 Ways to Stay Motivated When You’re in a Workout Rut – Guest Post by Rafi Bar-Lev

We’ve all been there when you just get tired of hitting the gym and want to stop working out. Luckily, the feeling is natural and there are ways to get around it.

Here are 5 tips to help you get motivated when you’re in a workout rut:

1. Change your routine
Nothing is harder than keeping up a monotonous routine when you know that you really don’t have to. Try spicing up your workouts by changing it up. Instead of a run, do some sprinting, or try jump roping or dumbbells instead of barbells. Whatever it is, it will help keep you motivated to get back into the gym.

2. Take a day off
The truth is, sometimes we really do get burnt out. Instead of despairing, take a few days off from working out, relax, and give your body time to recover mentally and physically.  When you start working out again you’ll feel better than ever.

3. Switch up your workout music
The same way you get tired from the same workouts all the time, sometimes listening to the same music every workout can make your workouts boring. Try looking for some new artists and tunes to help get you motivated to hit the gym.

4. Workout with a buddy
Working out with a buddy is a great way to keep motivated, because you know someone else depends on you. Besides, sometimes it can get competitive and who doesn’t like competing now and then? Check out these tips to finding more workout friends to give you a little extra push on your next exercise.

5. Take up a sport
Sometimes you just need to learn something that’s more than just lifting weights. Try picking up a sport like soccer or a martial art for physical training. Not only will it help keep you fit, but you will look at working out as a way to increase your ability at the sport, and not an end in itself. NOTE: Look out for the next post which is on a sport that will destroy any cardio you’ve done in the past! – Mike

-End of post-

These are all terrific suggestions to get yourself moving in the right direction. If you’re looking for immediate suggestions on how to change your routine, check out these bodyweight exercise videos from Craig Ballantyne, author of the Turbulence Training program. My favorite? The Burning Circuit.

Worst of all, the amount of email forwards I receive on a daily basis where poor Piglet is getting abused by Winnie the Pooh and company!

[Seems like something out of a movie but this was Mexico earlier this year!]

One thing to remember in all of this hoopla is the media and how they always reports things that go wrong, but rarely seem to find enough ink to talk about things that go right. Therefore, we hear about and subsequently pay more attention to the few people who ended up very sick or unfortunately died from the swine flu than the many people who successfully recovered from the swine flu.

What should you be doing?

I’ll start off by telling you what you shouldn’t be doing and that is focussing your energy on the fear that comes along with these pandemic situations. Rather, it’s best to focus your efforts on your own personal health and well-being, while taking precautions that will also prevent you from becoming ill in the first place. Think pro-active and not re-active!

Coping strategies for pandemic situations

To help you gain some peace and mind during this latest pandemic craziness, I decided to do a little research for you all and provide other coping tips during stressful times with an emphasis on coping with pandemic concerns:

Stay informed:
Consulting your doctor or physician can help you most accurately assess your personal risk of getting physically sick. Other sources such as nurse practitioners, public health hot lines, or government websites (such as US Department of Health, Public Health Agency of Canada, and the World Health Organization) are great places to find the basics and consider different options available to you and your family.

Follow health and safety guidelines:
The agencies above, together with any local, provincial, or state agencies have a ton of resources for home, office, or other workplaces to minimize your risk of contracting a virus. Want to know what the #1 protection against infectious disease was? Look below…

Proper hand washing:
It’s kinda of funny that I’m writing this down but cleaning one’s hands is a little trickier then it sounds. Check out the image below and then think about the times you missed a step.

[Hmm... not sure I like the idea of using your sleeve in step 6]

Using alcohol-based hand-rubs:
When immediate access to soap and water is not available, go for it. However, research studies have questioned the effectiveness of sanitizers specifically those labeled antibacterial. Check this out:

According to a review of 27 soap studies at the University of Michigan School of Public Health, antibacterial soaps and sanitizers containing triclosan (and bars with triclocarban) are no better at preventing infections than regular soaps and may also decrease the effectiveness of some     antibiotics.

The bottom line is plain soap and warm water are still king for keeping clean.

The study also mentioned alcohol-based sanitizer formulas containing 62% ethyl alcohol are ideal for on the run cleaning and don’t contribute to antibiotic resistance while non-alcohol sanitizer formulas containing benzalkonium chloride, or BAC, have been associated with antibiotic resistance.

Keep this in mind the next time your tempted by hand sanitizer sales at WalMart!

Balance information with common sense:
Sure we could all start living like bubble-boy (top 5 Seinfeld episode reference) and not worry about the spread of germs but how depressing would that be?

Remember that you need to balance gathering information and following safety guidelines to reduce risk while not letting the media warning or the attention to safety guidelines completely consume you.

Eat right and exercise regularly

Of course, the best way to be proactive about your health is to eat right and exercise regularly. Being that your reading this here at The Fat Loss Authority we trust your on the right path to a healthier and happier lifestyle. if your looking to try something a little different from the exercise side of the equation, check out these body weight exercises from the Turbulence Training program. Keeping your workouts fresh and interesting are just as important as the workout itself!

What? Come on man… you’re supposed to eat to get muscle, protein with every meal, 17 meals a day…

OK, I exaggerated that last one a little but you get the point. Fasting and the fear of losing your hard-earned muscle seems to be one of the most prevalent myths out there and it’s time to get to the bottom of it.

[Raise your hand if you've posed for a picture doing the double bicep shot? Of course we have:)]

Use it or lose it sister…

Intermittent fasting reduces your caloric intake but does not result in a loss of your hard-earned muscle if you follow this one golden rule: You have to be involved in some sort of regular resistance training program like strength training, body weight exercises, resistance bands, whatever.

If your pushing, pulling, lifting or holding then your on the right track. NOTE: Speaking of tracks: Can’t you hear “pushing, pulling, lifting, holding” as a catchy sequel to Kayne West/Daft Punk remix of “Stronger” in the near future? Seemed like a great idea until I typed it…

The hospital patient argument

The common comparison fasting naysayers cling to when arguing the above statement is that of hospital patients and the amount of weight some people lose when they stay at a hospital for more then a couple of days. But little does one know about the existing medical conditions of people staying in the hospital, their length of stay, or what type of diet they have been prescribed. In many cases, they are put on low-calorie diets and confined to bed rest. From a basic biological standpoint then yes – absolutely – muscle will be broken down to fuel basic bodily functions because the body is just so damn amazing.

But if your not confined to a hospital or struggling for basic human needs in a third world country, there is a simple way to preserve your precious muscles while effectively burning fat: 1-2 intermittent fasting periods per week combined with resistance exercises with my personal preference being weight training.

This research doesn’t lie

In a study published in the Journal of the American College of Nutrition, researchers from West Virginia conducted a study of men and women undertaking a very low calorie diet. Even with a 12 week long diet consisting of only 800 calories and 80 grams of protein per day, they were able to maintain their muscle mass as long as they were exercising with weights three times per week.

In one of my all-time favorite studies, researchers from Queens University had men restrict their caloric intake by eating 1,000 calories less per day than they normally ate for 16 weeks. They took part in a weight training program 3 days a week and were able to maintain all their muscle mass while losing over 20 pounds of body fat!

I’ll repeat that again:

eat less + resistance exercise = same muscle and less fat.

My experience with fasting and muscles

As long as you are using your muscles, they will not waste away during short periods of dieting. From my own personal fasting and training experience, and in talking with athletes like Vince DelMonte, undergoing periods of low calorie diets while continuing a resistance training program can produce some amazing results. Hell, some of my best workouts have been completed during a fasting period and it’s something I plan to cover in more detail in future fat loss tips.

So if you’ve contemplated intermittent fasting but shied away from it because someone told you that your precious muscles would shrink, think again! Author Brad Pilon is an expert on fasting for fat loss while keeping your rock-hard muscles and has dedicated an entire book called Eat Stop Eat to this practice with even more research studies to boot. He does a great job in explaining the why, what, when, and how’s of fasting so that you to can lose fat but keep your muscles!