Archive for the ‘Lifestyle’ Category

Lifestyle and Calories, the Ins and Outs

Almost everyone struggles with worry when they first start a diet. They wonder if they will fail, or go hungry while they try to lose weight. Even people who are thin struggle with the thought of not having enough food in their body on a given day.

Thankfully though, there are numerous foods that do not have a high amount of calories or fat and that fill your stomach so that you do not feel the pangs of hunger. You can also use different tricks that will help you avoid taking in too many calories whole still feeling nice and full.

Lifestyle changes are the most essential when it comes to taking in fewer calories yet still feeling full. Make sure that every time you eat it is something that is healthy and good for you. Rid your diet of foods high in fat and calories; instead opt for choices such as fruit, grains and vegetables.

Let’s say for example that you consume a large salad before you eat supper, your stomach will be a lot fuller and you will find that you eat less than you normally would have. If you do not enjoy salad, you can always decide instead to eat a soup that is low in calories.

You can purchase a wide range of soups in the store that have small calories and are not high in sodium and are healthy while tasting great. If you like to cook, you can always create your own recipes for soup at home from books or online sources.

Eat More Calories without the Guilt

If you are between meals but find that hunger pangs will just not allow you to wait, you can still eat without feeling guilt. Just reach for snacks that are in the form of fruits or vegetables. Not only is this a much healthier choice than junk food, you will not have to worry about extra calories. You could always choose to chew on a stick of gum that does not contain sugar as well. The chewing motion of eating the gum will trick your stomach into thinking that it is not hungry.

If you want to tamp down your hunger but do not wish to eat, simply sip on a beverage as liquid fills your belly. Choose water or a drink that is very low in calories so that you do not gain weight however. At each mealtime, you should always have a large glass of water on the go so that you can use the liquid to aid the food in filling you up.

Take your time when eating and chew each bite carefully. The faster you eat, the more you consume which adds up to additional pounds. It takes your stomach some time to register that it is full, so when you gobble you can take in far more food than necessary.

When you eat slowly however, your stomach will tell you that you are full and you have much less of a chance of eating too much.

For lunch, avoid the trap of stopping at a fast food place. Stay away from unhealthy food and instead bring a lunch from home. You can either pack your lunch the night before or make it fresh in the morning.

There are some fast food meals that actually contain as many calories as can be found in several healthy meal choices. Good food though allows you to be very full on fewer calories.

Whole Grains Foods for Better Calories Control

Whole grain foods are far better choices than regular are when possible. If you need a snack, reach for a slice of whole grain bread and a thin slice of turkey or ham that is low in fat. This snack will fill your belly on very limited calories.

Always think before you go ahead and eat. Make sure that you are grabbing for food and snacks that are good for you and not high in calories or fat. When you want something to eat, take a moment to put together a meal that will not leave you feeling guilty later. You can really eliminate calories from your diet when you take the time to make the right food choices.

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The Solution to Reducing Arm Flab

Got arm flab?

Know someone who does?

Some women I know with a healthy sense of humor refer to it as “their wings” because their arm flab flaps when they walk or jog.

It’s time to get rid of your wings (arm flab) ladies

… and guys, listen up: You are not immune to arm flab. Even if your don’t have any, the tips I’m about to give will help you build stronger arms.

Before I go any further, I have to tell you about Marty Web.

Marty looked like … well, your typical 59-year-old housewife. Actually she looked a bit worse.

She was a good 80 pounds over her ideal body weight. And she had her wings…

… big time wings. Loads of arm flab.

That was at age 59.

At age 61… wow. Different story.

Marty transformed her body to such a degree that even I could have never guessed she was an OUNCE overweight!

Her story and 52 others just like her, male and female, are in my first book — and my best-seller Fit Over 40.

I’d like you to read more about it here –

<— cure for arm flab

Marty replaced her “wings” with toned, beautiful arms. And you can too.

She has two pages in Fit Over 40… too much to cover in an email… but here’s the basics to get you started:

1. You have to get your nutrition down pat. Most people think that the flab on their arms (or anywhere for that matter) can be solved by “turning it into muscle.”

This is not true folks. Fat does not turn into “anything”. It is used for energy. Period.

Muscle is muscle. Fat is fat (usually flab)

You must use low-insulin nutrition like I recommend in all my books, including Fit Over 40, to lower your bodyfat. For ladies, the back-of-the-arm bodyfat is often the last bit to go.

But I promise — it will go. I can go for anyone. Marty Web and dozens of other ladies in Fit Over 40 prove that in living color… and they share how they did it.

Low-insulin nutrition means eating more protein-rich foods, foods that are not processed, and plenty of tasty veggies. But it does not mean you cannot have your pizza and burgers here and there. I do every week and my bodyfat is low.

2. You must train your triceps. The back of the arm is made of three muscles called the “triceps”. You have a long head, a medial head and a lateral head that form the triceps muscle group.

If you cannot access a gym, you can do plain-old pushups to work all three heads of the triceps. Here’s a few tips. First, if you cannot do a pushup with your legs straight, start by doing them on your knees. Work up to straight-legged pushups.

Second, do one third of your reps with your hands facing away from your body, one third with your hands facing toward your body (fingers pointing toward you) and the final third with your hands in the “normal” pushup position, facing the same direction as your body. This will work the various heads nicely.

If you have access to a gym, see the exercises for the triceps found in my book Fit Over 40:

Learn More <— say good-bye to arm flab

3. Finally, you have to have a role model. Find someone like Marty who has lost their wings and use their success to inspire you.

Put these three things together and you too will be “grounded” — wingless, but with a lovely pair of arms that never jiggle and look fantastic, with no flab.

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Today we need to chat about your hormones.

Yeah, I chat a lot about hormones. That’s because I have been to Hormone Hell and back. Twice.

I’ve lived to tell the tale.

It’s scary… and it’s one of those hidden illnesses that you might not even know you have.

I had it at 27. I did not affect my lovelife, but that was probably due to my youth. If I did not treat it then, I would have no lovelife or drive at ALL right now.

I treated it with drugs. That is all we had back then.

Today I use a combination of therapies, many of which are natural….

1. I train with weights to increase testosterone-levels naturally.

2. I train and do cardio before eating in the morning do increase gH levels naturally without drugs.

3. I cycle my calories to increase my thyroid levels naturally.

As you can see there are many ways to increase your hormone levels naturally.

But it’s not all exercise and nutrition. Now we have several “botanical” supplements: Herbs and other natural helpers to help the fight.

I wish I would have known about Dr. Lucille when I was 27.

She’s the expert in that field. Herbs, nutrition for hormone help, and how to protect your body IF you have to take drugs to help the problem like I do.

I listen to her. So should you.

Here’s her site:

<— natural energy help

The best thing about having your hormones optimized is energy.

Yes, you will burn more bodyfat.

Yes, you will increase your lovelife and your desire to have intimacy.

Yes, you will increase your resistance to disease and common illnesses.

But I think MORE ENERGY is the best.

I have the energy to do anything I want at just about any time I want.

Here’s an example:

Today I had to go to the funeral of a dear friend. She passed away after struggling with a lifetime of various illnesses, many of which were made worse by lifestyle choices. Some she had no control over.

We all loved her dearly.

We drove until 1:00AM this morning. I got up early for the funeral but not early enough to eat breakfast.

I had a large lunch afterwards and then we headed back — another 3 hour boring drive in traffic.

Even with all of this emotional stress, my body only needed a 2-hour nap to pop right back into high gear. I could literally go and workout now at almost 11:00pm if I had to.

I’m glad I don’t because I have a night of packing ahead of me for a business trip!

Still, the point is simple:

Hormone Health = Greater Energy

Most people do not exercise because… get this….

They do not FEEL like it.

I don’t mean “feel like it” as in they would rather do something else, although that is the case sometimes.

I mean “feel like it” in the sense that they have NO energy to do it.

They are tired, run-down after a 9 to 5 day, and feel zonked.

You too?

If so, you need this info…

<— natural energy help

Remember: More energy, more lovelife. More workouts that burn fat. More done in the day.

More living… in the best way possible.

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Training With Weights vs “Weight Training”

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Just a word of warning:

I will be using the term “bodybuilder” or “bodybuilding” to refer to anyone who wants to build lean muscle and burn bodyfat in this article.

That means you.

Yep… you are a “bodybuilder.” That does not mean you want to look like a monster on stage and pose in front of thousands of people wearing nothing but your undies.

That means you want more lean muscle and less bodyfat — that’s it.

With that in mind, here’s something you have to know:

Bodybuilders do not “lift weights” — we “train” with weights.

We use weights as a tool like a sculptor uses a hammer and chisel.

The object of the game is not to lift some heavy weight from Point A to Point B and back. That’s weight lifting. “Bodybuilding” is about making the muscle you want to change do all the work.

Here’s two ways to do it:

1. Lower the weight and focus: Most people are just concerned with the lift itself. “Get this weight off of me!” seems to be the unconscious mantra. This will not get the job done. In fact you may end up looking bulky rather than sleek… or just not change at all. Instead, lower the weight slightly, slow the pace down (especially on the descent of the movement) and picture the muscle in your mind doing ALL of the work. Literally put your mind in the muscle. You will be amazed at how different the same exercise feels with this degree of concentration,.

2. Contract, hold, release: At the top of any movement, contract the muscle hard. Hold that contraction for a second or two, then release it and lower the weight slowly. This will not only cause faster muscle growth (that is a good thing) but also demand that you use less weight to get the job done. This means your joints — shoulders, knees, elbows — will last a lifetime. At 45 my joints are in perfect health. Protect yours at all costs.

Just remember: You are not just lifting weights when you train for muscle shape and “tone” — you are a sculptor. Treat your tools and your body with that degree of care.

I cover many more tips on how to build lean muscle and burn bodyfat faster in my book “7 Minute Muscle”.

Read more here:   <— more muscle in far less time

It’s like a dream come true.

“Gaining bodyfat is the result of a virus.”

Wouldn’t that be great news?

Well…

Let me tell you about the AD-36 adenovirus. Adenoviruses are the same nasty bugs that cause the common cold. We all have these viruses in various forms in our body all the time.

That last bit is a critical distinction.

Remember that.

The Pennington Biomedical Research Center in Louisiana has been doing some really ground-breaking research on AD-36. AD-36 affects stem cells… more specifically fat cells, both pre-formed and post-formed.

This means AD-36 can make MORE fat cells if contracted as an infant and make your fat cells larger if contracted as an adult.

Or so the theory goes.

To quote the study:

“Earlier researchers have concluded that Ad-36 may be contributors to obesity by super-charging fat cells to grow and store more fat. Until now, though, those researchers thought the viruses targeted pre-fat cells (called pre-adipocytes), causing them to convert in higher numbers to fat cells and causing those fat cells to be larger. Those studies were in mice. Pasaricas work determines the virus targets stem cells in humans.”

The result?

“In one test, a third of obese people had the rare and highly contagious virus compared to just 11 percent of thinner people. Weight gain can last three months until the body has built up resistance to the bug.”

Wow. Sounds like we have a winner here. A virus that you can catch that literally makes you gain bodyfat! All we need is…

a vaccine!

Right?

Wrong.

First of all, notice that 11% of LEAN people have AD-36. And at any given time, just like a cold or a flu virus, you could contract AD-36. If your body has ‘never’ been exposed to it, you may require about 3 months to build up antibodies to ward it off.

Now, you can gain a lot of weight in 3 months… but come on. You cannot become obese in three months unless you are really, REALLY working at it.

Plus, like most viruses, you build up immunity to AD-36. Researchers do not know how long the immunity lasts, but some theorize it could last years… some even decades.

And let’s not forget those 11% who are lean and have the virus.

Why did they not all of a sudden get “sick” with bodyfat?

Because they are not EATING or LIVING in a way that allows them to gain bodyfat no matter what nasty freakin’ viruses may be floating about, that’s why.

That’s right folks: It is always going to come down to the food we put in our body and the way we move.

Here’s another hypothesis presented by Sherry Strong, food philosopher and nutritionist: “This could very well be the result of nature creating a mutation to encourage us to eat more due to the fact our consumption of natural, whole and organic foods is so low.”

Brilliant observation… and one tha makes complete sense.

Even if a “virus” is responsible for 20% of our weightgain, what about the other 80%?

We do not need a vaccine other than good food and a common sense workout plan.

Here’s the best –

<— the “vaccine” for bodyfat

Here’s why I love this workout:

1. It’s fast. 7-14 minutes 3-5 days per week. Anyone on earth can do this.

2. The Basic Upgrade (you will see it) still comes with a copy of my book “The Every Other Day Diet.” Put the two together and you have an absolute winner of a plan that’s practical and enjoyable.

3. Plus, anyone who owns “Every Other Day Diet” gets my upcoming “Radical Fatloss Blueprint” book freee. It comes out March 1st.

That’s 3 good reasons to go here and check out 7 Minute Muscle…

<— the “vaccine” for bodyfat

Here’s one more:

You know better.

You know that there’s never going to be a magic pill for health, vitality, energy and looking your best.

We can keep hoping… or you can take action and get what you want now.

To me, that makes more sense than AD-36 “Super-Retro Fat-burning Vaccine” to hit the marketplace in 2021.