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السبت، 15 أكتوبر 2011
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Every so often you read a sad story in the newspaper about someone who dove headfirst into a river or lake, without checking to see how deep the water was beforehand. Unfortunately, it turned out to be a shallow 18 inches and the consequence of this miscalculated plunge was a broken neck and a wheelchair.

This reminds me of the way most people impatiently dive into strict, extreme, or unbalanced crash diets, without thinking about the long term consequences, invariably crippling any chance they had for keeping the fat off in the long run.

One thing that almost all mainstream popular diets have in common is an "induction phase" (or the equivalent). This is often done under the scientific-sounding auspices of "making the metabolic switch" from "carb burner" to "fat burner."

Another common way that popular diets begin is with a "liquid fast" or "internal cleansing" phase. This is often suggested as necessary for clearing out all the gunk that has accumulated on your insides which (says them), is the reason you feel like "blah" and can't lose any weight.

Larrian Gillespie, the About.com guide to low carb diets, made a keen observation in a recent article. Writing about the Induction plan on programs such as the Atkins diet, she noted:

"Frankly, the only thing I object to is the induction plan concept...for ANY diet. It's a cheap trick approach to weight management, since we as Americans are fixated on quick fixes or we toss a plan and go onto the next marketing promise."

Not only do I agree – I would take it a step further. I believe that this radical beginning phase actually increases the chances of failure in the long term.

Gillespie continues with advice about what to do if you choose a low carb approach such as Atkins…

"This (induction) approach will trigger a rebound weight gain. Don't overdo the induction phase. Better yet, go directly to stage 2 of the plan and begin there. There is nothing more irritating to a physician than having a patient come in with health problems as a direct result of following some crazy diet, like eating ONLY cabbage, or only grapefruit."

"Induction" is simply a politically correct way to say you have to crash diet and starve yourself in the beginning. Look at the forums and message boards: They're filled with posts from people about to start these programs, dreading the "initial" phase and wondering if they'll be able to hack it (and with people telling war stories about how they "survived" it ...or tried it and failed).

"Induction" has nothing to do with science, health or permanent fat loss. It has everything to do with marketing and instant gratification. Dieters flock to the gurus that promise 12 to 15 pounds of weight loss in the first two weeks, while sneering at the idea of losing a paltry 2 pounds of fat per week. "Give me results now" is the mindset, with no thought given to body composition, health or long-term consequences. What sells more books: "Quickly Lose 8-10 pounds in the first week" or "lose 8-10 pounds of fat per month and never gain it back?" Unfortunately, it is usually the former.

 

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Over the past decade and a half I have almost always used the opposite approach with my clients – and that is, never dive into diets – instead, ease into a new way of life, one habit at a time, if necessary.

My clients are introduced to words such as habits, balance, lifestyle and patience. I sit them down, look them in the eye and ask, "Do you want to lose weight quickly and gain it back or do you want to lose fat slowly and keep it off forever and never have to "diet" again?"

When confronted face to face, the answer is always the latter (but often begrudgingly so). The patience pays off, and those who are wise enough to listen enjoy the fruits of lifelong health, leanness and fitness, never having to endure the repeated yo-yo losses and gains so many people suffer for an entire lifetime.

Consider these concepts: Do NOT crash diet only to relapse to your old, unhealthy ways. Do not even put yourself in "emergency" situations where you feel pressured to lose weight quickly. Build a foundation and master the fundamentals first, then nit pick, sweat the small stuff and try "advanced" techniques later.

Once you've mastered the basics, then you can slowly make your plan stricter – if necessary – based on your results. You can reduce or eliminate cheat days, and tighten up your food choices.

Yes, carbs can be s-l-o-w-l-y reduced to find that optimal level for your body type where fat loss really kicks in. Calorie levels can dropped, more cardio added, rest between sets decreased, and training intensity increased.

On and on your regimen can be gradually "tightened up" and compliance increased until the desired results are achieved. Then, it's a gradual, comfortable transition to maintenance phase, which is never far away from the fat loss phase.

Contrast this sensible, healthy, lifestyle approach, (which most people view not only as slow, but flat out "backwards"), with the crash diet or "induction" approach:

The new dieter STARTS from day one with the strictest, most extreme version of the diet. It's often very unbalanced with entire food groups removed, or it emphasizes only one food or food type. Sometimes, the restrictions are so tight, you even have to limit the amount of vegetables you eat! Is that CRAZY or WHAT????

The weight comes flying off… SUCCESS! Or so it appears…until all the weight has returned 6-12 months later along with the rest of the 95% of dieters who fail because they insisted on following the herd and hopping on the latest quick fix bandwagon.

No two people are exactly alike and no single nutrition program is right for everyone. For example, some people really do thrive on reduced carbohydrate diets. But one thing that's true for 100% of people 100% of the time is that starvation and crash dieting are a one-way ticket to eventual weight regain and metabolic destruction.

What should you do instead? Ease into it. Stick your toes in the water first. Isolate bad habits and replace them with good ones – one or two at a time – for life. Psychologists say it only takes 21 days to form a new good habit, and habits, not diets, are the key to long-term fat loss success. Any nutrition program not built squarely on a strong foundation of nutritional fundamentals and good long-term habits is an accident waiting to happen.

 

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Irvingia gabonensis is the latest weight loss supplement to hit the marketplace, saturate the internet with advertisements, ignite forum discussions and flood my email inbox with questions. In the weight loss marketplace, this may gain the dubious distinction of becoming the next hoodia or acai berry (scam), but I'll just present the facts, make my case and then let you judge for yourself.

Irvingia gabonensis comes from a West African tree commonly known as the wild mango or bush mango. The trees bear edible fruits, and they're especially known for their nuts which go by many different names including ogbono, etima, odika or dika nuts. Like other nuts and seeds, Irvingia gabonensis is high in fat (50%), and oil can be extracted from them. Irvingia gabonensis is also comprised of 26.4% carbohydrate, 7.5% protein, 2.3% ash and 14% fiber. Dietary fibers are often recommended to aid with weight loss programs as well as for their health benefits.

The first Irvingia Gabonensis weight loss study: 2005

Due to its customary use in African cuisine and reputation as a health food, a research group based in Cameroon (Western Africa) set up a randomized double blind study in 2005 to see if Irvingia gabonensis could help with weight loss. 40 obese subjects, age 19 to 52, were divided into placebo and experimental groups. The experimental group received 1.05 grams of Irvingia seed extract 3 times a day (total 3.15 grams) for 30 days.

Subjects were examined weekly and tested for body weight, body fat and hip/waist circumferences. Blood pressure was measured and blood samples were also collected after an overnight fast and tested for total cholesterol, triacylglycerol, HDL-cholesterol and glucose. The subjects were interviewed about their physical activity and food intake during the trial and were instructed to follow a low fat diet of 1800 calories per day and keep a food record for seven days.

At the end of the 30 day trial, the Irvingia group had lost an average of 5.26 kilos (11.5 lbs) and the placebo group had lost only 1.32 kilos (2.9 lbs). The group receiving Irvingia also experienced a decrease in systolic blood pressure, total cholesterol, triglycerides and LDL cholesterol. HDL cholesterol increased.

This was the first study that suggested a weight loss benefit from Irvingia gabonensis. Why did the Irvingia group lose more weight? It's not clear, but in studies of free-living subjects, increased weight loss often means that the experimental group ate less, not necessarily from a direct action on metabolism, hormones or physiology.

In-credible weight loss research

In March of 2008, the same research group (Oben and Ngondi) published the results of their second study about Irvingia and weight loss. This time, Irvingia was combined with Cissus quadrangularis, a succulent vine native to West Africa and Southeast Asia. 72 subjects were divided into three groups, placebo, Cissus extract only (150 mg 2X/day) and Cissus-Irvingia combination (250 mg combined Cissus-Irvingia 2X/day).

All the same tests and measurements were taken as in the 2005 study. After 10 weeks, improvements were seen in total cholesterol, LDL cholesterol and fasting blood glucose. The placebo group lost 2.1 kg (4.6 lbs), the cissus group lost 8.82 kg (19.4 lbs) and the Cissus-Irvingia group lost 11.86 kg (26.1 lbs).

Attributing 26 pounds lost in 10 weeks solely to a fiber supplement is highly unlikely if not impossible, so the researchers (Oben and Ngondi) figured there was something else going on. They proposed that PPAR gamma, leptin, adiponectin or glycerol-3 phosphate dehydrogenase could all be potential mechanisms through which Irvingia gabonensis might affect body weight in overweight humans.

They set up another 10 week randomized double blind placebo-controlled study to investigate these possibilities. 120 subjects were divided into two groups; a placebo group and an Irvingia gabonensis group, which received 150 mg of Irvingia gabonensis extract twice a day.

 

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Again, total and LDL cholesterol levels fell more in the Irvingia group than the placebo group (27% vs 4.8%). In the Irvingia gabonensis group, body fat decreased by 6.3% versus 1.9% in the placebo group. Weight decreased by 12.8 kg (28.1) pounds in the Irvingia gabonensis group vs 0.7 kg (1.5 lbs) in the placebo group. Favorable changes were also seen in Leptin (anti starvation hormone that signals brain & body about fat stores), adiponectin (protein secreted from fat cells; higher levels improve insulin sensitivity), C-reactive protein (marker of inflammation and cardiac risk) and fasting glucose.

To the lay person, this 28-pound weight loss (12.8 kilos) looks incredible. To someone familiar with research methods and weight loss research, these results look IN-credible, meaning NOT credible. To the informed and discriminating, results like these do not send you running to the health food store, they raise red flags, prompt more questions and demand more and better-controlled research.

What "controlled research" means

The subjects were advised not to alter their diet or activity, but that doesn't mean they didn't alter it anyways. These were free-living subjects, free to eat whatever they wanted and the only way the researchers knew how much the subjects ate or how active they were was from self-reported food and activity records. That's another way of saying the study was NOT controlled.

A true tightly-controlled weight loss study means that the subjects stay in a hospital or research center metabolic ward where all their food is prepared and delivered to them, which is the ONLY way to guarantee we actually know how much they ate.  It also means that activity and exercise levels are monitored. Alas, none of these controls were used in this study and we have no way of knowing the true caloric intake or caloric expenditure of these subjects.

Explaining the anomaly

If these results are questionable, then how do we explain them? I mean, we're not saying the researchers are frauds, we're only suggesting that there were some anomalous findings which were parlayed into the latest supplement craze and a thriving business.

The main problem is that self-reporting of food intake is highly inaccurate and makes long term weight loss research very difficult to do. It's even possible that some subjects may have experienced a sort of "12 week fitness contest" type of effect, whereupon enrolling in the study, they wanted to impress anyone who saw the results. Therefore, they increased their exercise or activity in spite of instructions otherwise. Perhaps some of the subjects got sick and lost lean body mass. Maybe some were bloated and water retentive and simply dropped a lot of water weight. The explanations are endless.

But the story doesn't end here. There's another twist! It turns out that one person has done ALL the research to date and the same person owns the product rights.

Am I being overly skeptical?

Sure, I'm skeptical of weight loss supplements. That's because I'm intimately familiar with their sordid history and I read the research. In case anyone thinks I'm just trying to pick part this particular research only because I'm a diet pill party pooper and supplement skeptic, then think about the magnitude of the claim for a moment and decide for yourself:

The Dubious claim: "28 pounds of fat loss in 10 weeks with NO CHANGE IN DIET OR EXERCISE."

Let's do some math, shall we? 28 pounds of fat loss in 10 weeks = 98,000 calories, or 9,800 calories per week, or 1400 calories per day. So, the researchers and makers of this supplement are claiming that this product will raise metabolic rate by 1400 calories per day.

Is it a more reasonable assumption that an over-the-counter plant extract from an African tree caused astronomical increase in metabolism that probably no prescription drug comes close to, or that the research is flawed?

Consumers in the weight loss marketplace have such short memories. Doesn't anyone remember that last African wonder pill, hoodia? What happened to that one? And why another? How many of these products are already buried in the supplement graveyard? Haven't we learned our lessons from the past?

Irvingia Gabonensis: The bottom line

With an objective look at the evidence, we can probably conclude that Irvingia is a good source of fiber. Fiber can provide numerous health benefits and play a role in body fat control, but there are cheaper ways to get fiber than expensive African supplements, (starting with your food!) A 30-day supply of Irvingia (60 softgels at 150 mg each) currently retails for $42 to $72.

Future research might show that Irvingia Gabonensis and or an Irvingia and Cissus combination may provide significant health benefits. Existing research already suggests health benefits including cholesterol improvements, glycemic control, antibacterial actions and antioxidant properties. It's possible that some of the proposed anti-obesity benefits may also be confirmed. But at this time, the evidence is too thin to recommend Irvingia Gabonensis for weight loss beyond what you could get from any fiber product.

 

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Do you want to know how to triple the results you get from your fat burning workouts? In half the time? Or less?

OK, I agree, that's a silly question. Of course you would!

So if you somehow manage to finish this entire article, a near miracle in today's world of information overload, you'll be able to do just that!

Now this may come as a shock, but I have found that the number one form of exercise for fat loss is high intensity resistance training.

Yeah, not what you'll hear from lots of fat loss and fitness "gurus" right? Well, I can tell you nothing creates a faster resting metabolism or requires more stored energy (read this as 'fat'!) than building some good old quality lean muscle.

Man or woman. Young or old.

And just so you know I'm not some kook spewing a bunch of lies, you'll be happy to learn that I personally used a certain form of metabolic resistance training to lose over 42 pounds of fat and have kept it off for the last 3 years.

Not enough? OK, well, I did that without 1 minute of separate cardio…not one!

And my wife did the same, but actually lost even more fat…nearly 60 pounds and she also dropped 8 dress sizes in the span of about 6 months.

Alright, let's get to it and find out how you can dramatically improve your results with your resistance training for fat loss.

Walk into any fitness center or gym and you'll see at least half if not more of the exercisers performing their resistance training workouts in a less than optimal way...and that's being kind.

You see guys getting all macho, swinging the weights around, and using gravity and momentum to help them move the weight.

Let me put it bluntly.

Gravity and momentum ain't gonna help you build muscle…or burn more fat!

In fact, if you simply concentrate on performing each and every repetition of an exercise properly, you could literally triple its effectiveness! To better understand this, let's examine our 3 different strength levels in any resistance exercise:

Take the dumbbell curl exercise for the biceps for example. In this movement, you begin with the weight down at your sides.

Your 1st Strength Level: Take the dumbbell curl exercise for the biceps for example. In this movement, you begin with the weight down at your sides. You proceed to smoothly and slowly curl the dumbbells up to your shoulders. This movement trains what's known as your positive strength level.

Your 2nd Strength Level: You should then pause briefly and contract your biceps at the top of the movement. This trains what's known as your static strength level.

Your 3rd Strength Level: Finally, you would want to lower the dumbbells slowly back to the starting position. This trains what's known as your negative strength level.

Now the problem is that most people don't even bother with the static or negative strength levels at all! They put all of the focus on the "lifting" or positive portion of the movement, while not pausing or contracting sufficiently at the top, and not taking nearly enough time on the negative portion.

HUGE mistake ;-(

In effect, these poor folks are getting only one third of the fat blasting benefits that this exercise can give them.

Actually, it's less than that because the static and negative portions can actually create deeper inroads into your existing strength levels. This is something you want, as it will lead to greater progress faster assuming you give your body appropriate time to recover.

Why do we care so much about strength?

Outside of the obvious reasons, strength leads to muscle growth, which leads to a faster resting metabolism (as we discussed earlier), which leads to faster fat loss and various other improved health factors that could take up another couple of pages at least ;-).

So the question is, how slow are we talking about here?

We've found best results taking about 3-4 seconds on both the positive (lifting) portion and negative (lowering) portion of the exercise. It is recommended that you hold for a count of 1 during the contracted position.

In our Fat Burning Furnace blueprint, I take these concepts to the next level. Here we are using techniques to maximize your static and negative strength levels in order to push the limits of your lean and healthy genetic potential to the max.

That's when the real fun begins.

So make sure not to neglect the static and negative strength levels when performing your next resistance training workout. Don't waste the opportunity to triple your results!

My wife Kalen and I lost over 101 pounds by using these 3 tricks (along with a few other techniques), and you'll also find it interesting that:

      • We did it by enjoying delicious foods several times a day, every day, almost never hungry...
         
      • We DID NOT do one minute of 'cardio', but still lowered our resting heart rate and re-captured that near boundless energy of our 20s...
         
      • I also lost nearly 10 inches of stomach flab, and Kalen dropped 8 dress sizes, going from a 12 to a 4...

We put together a little presentation where you're going to learn everything else you need to know (including our inspiring before & after pics) here:

Unusual tips and unique tricks that fight fat fast... <--- Click Here (Presentation)  

You also learn the 5 biggest mistakes you've probably been making trying to fight the flab, among all the tricky little details of our truly life-changing discovery...

 

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Ever since the independent film, Super Size Me was released, research on the relationship between increasing obesity and increasing portion sizes has skyrocketed and the results have been virtually unanimous.

There have been numerous well-designed studies published just in the last several years which confirmed exactly what we suspected (and much of what the movie suggested):

* Portion sizes have increased in restaurants and fast food venues on a major scale over the last several decades

* We self-serve ourselves larger portions in the home than we used to

* When more food is put in front of us, we almost always eat more

* most people underestimate how many calories they are eating

* All of these factors have contributed to the growing obesity problem and the related health problems that come along with it

The obvious solution would seem to be to decrease portion sizes across the board, and indeed awareness of and control over portion sizes in general is important.

However, research has demonstrated that perhaps an even better solution is to keep the portion sizes generous, but decrease the energy density (calories per unit of volume) in the foods you put on your plate.

Several studies revealed that eating more low calorie density foods, especially green vegetables, salad vegetables and other fibrous carbs, as well as very lean proteins, maintains a feeling of fullness while reducing energy intake.

In other words, large portions of highly nutritious, low calorie foods displaced the less nutritious, calorie-dense foods! Most people allow the bad foods to push out the good foods, but you can actually do the same in reverse!

In a study published in the Journal of The American Dietetic Association, researchers fed one group a compulsory first course salad which was kept low in energy density by using very low calorie dressing with no high calorie toppings no bacon, cheese or croutons, etc).

 

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After the salad, the subjects were allowed to eat as much pasta as they wanted.

A second group was also allowed to eat as much pasta as they wanted but was not given a compulsory salad to eat beforehand.

The results: As you might guess, eating a low energy density first course enhanced satiety (fullness) and reduced the overall amount of calories that were eaten during the whole meal.

Since the research has repeatedly discovered that almost everyone will eat more when served larger portions from a larger plate or container, and there is obviously a serious issue of "portion distortion" occurring, another group of scientists and psychologists decided to test this even further by providing larger plates or containers of low energy density, high nutrient density foods before the main course and or in between meals.

When more of the low energy density foods were made available first, the subjects ate even more of these healthy foods, which filled them up even more and decreased the amount of high calorie density foods eaten in the main course.

Reporting their findings in the Journal of Nutrition Education And Behavior, the researchers said that there is a silver lining to all the negative findings about super sized portions and overeating that we have discoverd inrecent years:

That is, although we eat more when more is put in front of us, We can use this phenomenon in reverse by serving large plates, bowls or containers of healthy, low energy density foods like fruits, salads and raw vegetables as snacks and first courses.

"While a small bowl of raw carrots might make for a good afternoon snack", said one of the researchers, "a large bowl might even be better."

You can learn more about calorie density, low energy density foods (thermogenic foods), and choosing your portion and meal sizes with precision inside the Burn The Fat ebook. For more information

 

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If you've caused metabolic damage as a result of following starvation diets or losing weight too rapidly in the past, it can be extremely difficult to achieve any further fat loss at all. The good news is, metabolic damage can be repaired. All it takes is the right combination of metabolism stimulating exercise and metabolism stimulating nutrition (NOT just a diet), all done consistently over time.

The big irony is that most of the diet programs that claim to help you get rid of excess weight, only end up making it harder for you in the long run because they use harsh metabolism-decreasing diets and not enough exercise (almost never any weight training).

It may take a little longer if you have really messed things up with severe starvation dieting in the past, especially if you've lost a lot of lean body mass, but it is never hopeless. Anyone can increase their metabolism.

Most people get an almost immediate boost in metabolic rate when they start the Burn The Fat program. However, the results are not going to be "overnight." Give it a little time...

Within 3 weeks your metabolism will already be more efficient. Within 6-8 weeks, it's burning hot. Give me 12 weeks of consistent diligent effort, sticking with all the metabolism boosting strategies I teach, and your metabolism really will become like a turbo charged engine, and I'm not exaggerating when I say that.

What's most important for upping your metabolism is CONSISTENCY in applying the Burn The Fat nutrition and training principles every single day.

That includes:

  • Meal frequency: eat 5-6 small meals per day
  • Meal timing: eat approximately every 3 hours, with a substantial breakfast and a substantial post workout meal.
  • Sufficient Caloric Intake: maintain a small calorie deficit and avoid starvation-level diets (suggested safe levels for fat loss: 2100-2500 calories per day for men, 1400-1800 calories per day for women; adjust as needed)
  • Food choices: Select natural, unprocessed foods with high thermic effect (lean proteins like chicken, turkey, egg whites and fish are highly thermic, as are all green vegetables, salad vegetables and other fibrous carbs)
  • Cardio training: Push up the intensity a bit if you really want to get a metabolic boost. Walking and low intensity cardio is fine, but higher intensity is more metabolism-stimulating
  • Weight training: The basic exercises that include the largest muscle groups or even call into play the entire body as a unit (squats, front squats, split squats, deadlifts, stiff legged deadlifts, overhead presses, all kinds of rows and core-activation exercises) will have a much greater metabolism stimulating effect than isolation exercises (concentration curls, calf raises, etc)

The weight training is extremely important in cases of "metabolic damage" because this is the stimulus to keep the muscle you have and begin rebuilding new muscle tissue, which is the engine that drives your metabolism.

The men don't usually have a problem with the weight training, but I still hear women say they don't want to lift weights as part of their fat loss programs. Well, people who wont lift weights can expect a very, very long metabolism "repair process" if they achieve it at all.

 

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Consistency is the key.

Nothing will undermine the "re-building" of your metabolism like inconsistency. If you stop and start, or skip meals and workouts often, you will not even get off the ground.

After your metabolism is back up where it should be, it takes continued "stoking" of the metabolic furnace to keep it there. Once you get your metabolic engine running, you've got to keep feeding it fuel or the fire will die down.

Picture an old fashioned wood burning stove...

Imagine you're in a cabin up in the mountains in the winter. It's cold in there and you want to keep the cabin warm. Can you achieve this by feeding the fire once or twice per day? Nope. Not enough fuel to burn, so not much heat is generated.

What if you just toss an entire pile of wood in the stove all at once? Will that work? Nope. Lots of fuel, but can't all be used at once... it just smothers the fire and the excess just sits there.

How about if you throw some tissue paper or crumpled newspaper in the stove, will that work? Nope - too quickly burning.

You have to keep putting small amounts of wood (the right type of fuel) on the fire at regular intervals or the fire burns out.

It's also difficult to get the fire lit again. In the case of metabolism, it's like going through that initial few weeks of overcoming inertia all over again.

Your goal is to get your metabolism burning hot and keep it burning and this cannot be achieved by missing meals, missing workouts or with sporadic, infrequent training.

I have only seen a handful of cases where all these things were done properly and there was still a longer "repair" process.

For example, one case was former ballet dancer. At 5' 5", she was previously 110 lbs and had increased to about 145 or so. She didn't want to reach her previous 110, but find a happy medium of about 125 lbs.

I figured with 20 lbs to cut, this would be a simple and predictable process, but she had a challenging time (and I didn't know why at first).

I later found out that she had been anorexic and bulimic for many years. This had caused a lot of damage, and although she did reach her goal, it took about twice as long as we had anticipated.

The good news is, even in this extreme case, the same nutrition and training principles worked! It just took a little longer. And by the way her program included some serious training with free weights and she ate a lot more (clean) food than she had ever eaten before. No "starvation!"

That's the power of burning the fat and feeding the muscles... Trying to starve the fat with crash diets is what causes the metabolic damage in the first place!

If you're interested in the healthy, sensible way to take off the fat, while keeping all your muscle and actually increasing your metabolism in the process, then my Burn the Fat, Feed The Muscle program can teach you how. No gimmicks or false promises. Just the truth - you have to work at it and you have to be patient.

 

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Why is it that any time you hear the words "calorie counting" or "food journaling", people start running for the hills? If creating menus, counting calories and keeping a food journal are research-proven, effective tools for nutrition awareness, education, motivation and accountability (they are), then why is there so much resistance to it?

One reason is because it's perceived as work and hard work doesn't sell! Another reason is that skeptics say, "What about intuitive eating?" "What about people who lose fat without counting calories?"

Sure, you could choose not to count calories and eat what you "feel" your body is asking for, but if you do, that's called guessing. If you guess correctly and eat the right amount, you lose weight. I would call that luck! Would you rather roll the nutritional dice or bet on a sure thing?

Nutrition journaling and menu planning replace guesswork with precision.

Perhaps even more important, they are also crucial parts of the learning process to raise nutritional awareness. There's only ONE WAY to truly understand food and how it affects YOUR body: You have to go through all four stages of the learning process:

Stage 1: Unconscious incompetence - you are eating the wrong foods in the wrong amounts and you're not even aware of it. (You don't know what you're doing and you don't know that you don't know what you're doing)

Stage 2: Conscious incompetence - you are eating the wrong foods in the wrong amounts, but for some reason, you now become aware of it. This is often because of a "hitting bottom" experience or an "I'm not gonna live like this anymore" epiphany. (You don't know what you're doing and now you know that you don't know what you're doing!)

Stage 3: Conscious competence - you educate yourself and begin to eat the right foods, but it takes a lot of thought and effort to eat the right things in the right amounts. (You know what you're doing, but you have to think about it and work very hard to make it happen because you're using willpower and still learning)

Stage 4: Unconscious competence - you've made the conscious effort to eat the right foods in the right amounts and you've counted calories and kept a nutrition journal for long enough and with enough repetition that these behaviors become habits and a part of your lifestyle. (You know what you're doing and you do it easily and automatically without having to think about it).

 

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I think the concept of intuitive eating has merit. If we listened to our body's true signals, I believe that our appetite, our activity and our body weight would properly regulate themselves. The problem is, in our Western, technologically-advanced culture with an obesogenic environment, a sedentary lifestyle, social pressure and food cues tempting us at every turn, our intuitive bodily wisdom constantly gets short-circuited.

In our modern society, being able to eat by instinct and successfully guesstimate your nutrition or trust your feelings of hunger and satiety are not things that come naturally or easily.

The only sure-fire way to reach that hallowed place of unconscious competence where eating the right foods in the right amounts becomes automatic and you truly understand YOUR body is by going through the nutrition education process.

Two simple ways to count calories and get this nutrition education you need are the meal plan method and the nutrition journal method.

The Meal Plan method

Using software or a spreadsheet, create a menu plan meal by meal, with calories, macronutrients and serving sizes calculated properly for your goals and your energy needs. You can create 2 or more menu plans if you want the variety. Then, follow your menu plan every day. You simply weigh and measure your food portions to make sure your actual intake matches your written plan. With this method, you really only need to "count calories" once when you create your menus. This is a method I use and recommend in my Burn the Fat Feed the Muscle program

The Nutrition Journal (Food Diary) Method

Another way to track your nutrition intake is to keep a nutrition journal or food diary, either on paper or with an electronic device, software or website. This is more like "calorie counting" in the traditional sense. Throughout the day, after each meal, you log in what you just ate, or at the end of the day, you log in all your food for the entire day. The former is the best option, since people seem to get really bad cases of "eating amnesia" if they wait too long before writing it down.

I recommend counting calories and keeping a nutrition journal at least once in your life for at least 4-12 consecutive weeks or until you achieve unconscious competence. At that point, it becomes optional because habit and intuition take over.

You can come back to your meal-planning and journaling any time in the future if you slip back or if you have a very important goal you want to work on. It's a tool that will always be there for you if you need it.

 

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If you don't know how to properly judge your fat loss or fat burning progress from a particular exercise or nutrition regimen, you're probably not going to be very successful.  It's just like in sports…you have to know the score if you want to know who wins the game.  So in our fat loss and fitness efforts, we have to know our body's score if we want to know if we're winning, or in this case, losing. 

I've found that a big mistake a lot of people make in judging their fat loss progress in the pursuit of a fit body is to be a slave to the scale.  The scale is a useful tool, no doubt, but I've seen far too many people stop doing the right things (like proper weight training) just because they gained a pound on the scale. 

But you can't blame yourself if you've been in this mode before…for years most of us were taught to watch the scale carefully when measuring if we did or did not burn fat.  But your body can fluctuate a few pounds up or down at different times of the day, every day.  This doesn't mean you've burned or gained fat, so following the scale can play games with your mind. 

Another big problem with using the scale as your sole judge of progress has become clear with many people adding lean muscle to their bodies recently.

Muscle weighs more than fat, so let's say you been following a properly conducted resistance training routine for the past few months. You've gotten stronger and you've also added muscle to your body.  If you're adding pounds of lean muscle to your body, you might see an up-tick in what the scale says.  But assuming you're not gaining fat weight, it's a good thing.  It's not about weight loss, it's about fat loss. 

More muscle means more calories devoted to building that muscle and keeping it alive.  It also means your metabolism will get faster and become more efficient at burning fat.  You'll see that number on the scale drop soon enough, as the new muscle has created a calorie deficit in your daily food intake.

What we really should be looking at here is body fat percentage, or how much your total weight is made up of body fat.  Most men will be more than happy with their bodies when they get into the 12-15% range, and most women will be satisfied with a fat percentage of around 16-20.  So go out and get a skin caliper, which is fairly inexpensive, or another measurement device so you can keep track of your relative body fat percentage. If it's going down, keep doing what you're doing, and don't even look at that scale!

Another tool I recommend using when judging your fat loss progress is the tried and true mirror in your bathroom.  Now, this may sound simple, but use the mirror to judge your fat loss and muscle gain. 

Combined with liberal use of your scale and keeping tabs on your body fat percentage, your mirror will provide all you'll need to judge your progress.  The great thing about the mirror is that you'll get great motivation from seeing your body change right before your eyes, and it will spur you on to even further progress! 

The other important aspect of judging your fat loss progress is creating realistic expectations of your new body.  As I teach my Fat Burning Furnace students, our friends in the fitness industry often use the genetically superior to advertise their products and programs, and this can easily deceive you subconsciously into thinking all you have to do is follow their advice to look like the cover boy or girl. 

Well, I'm here to tell you that even if you have the most efficient plan or program, you still may never look like your favorite physique superstar or model. 

Research tells us that we are a product of our genetic inheritance.  We all have our own inherited physical characteristics.  For instance, some of us carry more fat in our bellies than others.  Some of us have more muscle fibers in our legs and arms.  Some of us carry more fat cells in our hips and thighs.  Some of us are short, some are tall, some have dark hair, some have blue eyes, etc. 

Some of us lose fat and gain muscle easily, some don't.  While this may come as no surprise, it is important to remember so we don't sabotage our efforts in the gym or at the dinner table trying to burn fat.  What I mean by that is, just because you don't lose fat in your belly at the same rate as your best friend doesn't mean you're doing the wrong things to lose it. 

You can only compare yourself to you.  Lying in you right now is your very own best body - your own strong, lean, and healthy physique.  Everyone's is different.  Yours might be highlighted by broad shoulders and powerful arms.  Or maybe it's your slender and muscular waist that frames your body. 

So don't feel chained by your genetic makeup, feel liberated, knowing that you have the power to reshape and transform what you were given. 

With the combination of the right knowledge and developed habits, you can burn fat fast and make such improvements in your body that you'll impress almost everyone you know. I've seen it happen with my friends, family, and students…I'm talking about people seeing them and saying wow! 

And more importantly, you'll feel great knowing you've done all you can to live the rest of your life with the body you're truly capable of...and that is just an awesome  and empowering feeling.


Rob Poulos is a celebrated fitness author, fat loss expert, and the founder and CEO of Zero to Hero Fitness.  Rob created the world's most efficient method for fast and permanent fat loss with his "Fat Burning Furnace" system to help those looking to put an end to restrictive fad diets, long boring cardio workouts, and the need for super-human willpower for good.


If you're thinking about using the Fat Burning Furnace system yourself, but still have a few questions, make sure you visit the Frequently Asked Questions page. 

Also, it may help to read about the success stories of others like you to see how people in similar situations have changed their bodies and their lives with the techniques in FBF.

But you may become anxious to get started on your new body right now, so you can also click the button below to get started right now.  Remember, you have a full 60 days to decide if it's right for you.  If not, just email me and we'll issue you a full refund and I'll thank you for trying it out...it's that simple! 

 

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