The 2 Reasons You are NOT Losing Weight

#1 You Aren't Working "Hard Enough"

Remember: It's Called A 'Work'out! You aren't pushing yourself. People who aren’t used to working out, don’t really know what it feels like to push themselves.  So, when they exercise they simply ‘go through the motions’.   Simply put - you have to exert yourself. For instance; walking or running on a treadmill; or going for a run – while talking on a cell phone or talking with your workout partner is an example of NOT exerting yourself. The rate of oxygen to carbon dioxide exchange should be high enough to the point of you only being able to do one or the other – not do both.

This is why when you see people ‘giving it their all’ they ‘gasp, yell, grunt, or make some kind of exclamation’.  It takes oxygen to talk.  It also takes oxygen to exercise.  To divide your oxygen consumption is to divide your efforts.

Another example would be to imagine yourself trying to carry on a conversation … while holding something heavy above your head, trying not to let it fall on you.  You can’t do it.  You can’t do it, because your muscles need oxygenated blood in order to be useful.   If you were holding a 50lbs to 100lbs brick above your head while someone was asking you 50 questions – sooner or later, you’d stop answering (and probably tell them to shut-up) because you answering is using precious oxygen; oxygen your muscles need to keep that brick in the air.   Most often, people think when they are “out of breath” they are pushing too hard and they ease up.  But that is actually how you break your ‘plateau’.   You have to hit your peak EVERYTIME you work out.  Otherwise, you’re merely wasting your time. The human body adapts to whatever demands you put on in. If the demand you put upon your body in the gym (strolling) is the same as you do during your day to day life (strolling) your body will not change!

#2 You simply refuse to  change your eating habits    Look- Do the Math! Many people believe that since they are working out, they can continue eating the way they always have.  This belief comes from tv, movies, magazines and etc  – catering to ‘what you want to hear’. Simply put.    We don’t get fat due to not working out.  We get fat because we eat more calories than we burn. Ponder that.  Say it out loud. Here it is again. We don’t get fat due to not working out.  We get fat because we eat more calories than we burn.

A calorie is made up of Carbs, Fats, & Protein.  Every calorie is different due to the percentage of each of these items.  You could eat a calorie that is 50% Carb, 25% Fat & 25% Protein.  Or, 10% Carb, 0% Fat, 90% Protein.  You get the idea. When you have bad eating habits and you get big, you’re eating more calories than you’re burning, and you’re putting on body fat.  This is because the majority of the calories you’re eating are high in Carbs and high in Fat. When you have good eating habits and you get big; you’re still eating more calories than your burning, but you’re putting on muscle.  This is because the majority of the calories you’re eating are high in Protein. When you have good eating habits and you’re staying the same size; you’re eating the same amount of calories that you’re burning, so you’re staying the same size.

Conclusion!

Eating ‘healthy’ is not the same as eating for weight loss.  The key is to eat healthy while eating for weight loss.

Your Caloric burn has to be higher than your caloric intake.  When people ‘go through the motions’ in the gym AND they refuse to change their eating habits … they are literally just wasting time, money, and effort because they will NEVER reach their goal of losing weight.

How to Get Toned

How to get “toned”.

I have a lot of my clients telling me: “I don’t want to lose weight; I don’t want to gain weight either.  I just want to look more defined.”

This combination is pretty close to rare which is why if “toning and definition” are your goals, then you really shouldn’t pay much attention to your Weight.   

What you should focus on is your Body Fat % and your overall size … how you “Look”.

(The lady to the left is Ronda "Rowdy" Rousey.  She is the Bantanweight Undefeated Champion in UFC.  She became the first American to win an Olympic medal in women's judo since its inception as an Olympic sport in 1992.  More on her later.)

My job as a Trainer is to decipher what a client ‘says’ (while they try to use fancy and incorrect scientific terms) and try to figure out what it is they ‘mean’.

You see, to look ‘defined’ while staying at your current weight will mean that you will lose ‘size’. 

You will look smaller, much smaller.  So to maintain your size, your weight will more than likely have to go up to compensate for the lost size.

Here’s why.

Muscle tissue is heavier than Fat tissue, but Fat tissue consumes more space.   You can have two people, both at 150lbs, but one looks considerably smaller than the other because her body fat is much lower.

For example:

1.       Imagine 2 duffel bags that are different sizes.

2.       One is filled with feathers; the other is filled with sand.  But both bags weight 150lbs. 

3.       Using your imagination, which duffel bag is larger?

If you said the one with the feathers, you are correct.  It will take more feathers to equal the weight of the sand, because the feathers are less dense.

On the other hand, you can have two people who are the same size (5’6” size 8 dress), the one with lower body fat will be heavier.

1.       Again, imagine 2 duffel bags but this time they are the same size. 

2.       One is filled with feathers; the other is filled with sand.

3.       Using your imagination, which duffel bag is heavier?

If you said the one with the sand, you are correct.  Sand is denser than feathers; therefore, while consuming the same amount of space they will provide more weight per square inch.

Yes, your body is the duffel bag in these illustrations :)

If you understand this, then you are beginning to understand my job.  So, once you get past the whole ‘weight thing’ and focus on how you look, then we can get somewhere.

OK, so here’s what needs to happen.  Simply put, you need to drop body fat.  Drinking protein shakes may or may not be in your future, but dropping body fat is basically what you need to do. 

If your body fat is above … 26%, then you will need to have a very low fat diet and your exercise regimen will be mostly resistance - Pushing, pulling, lifting, etc.  NOT Cardio.

If your body fat is between 17% - 25%, then you’re already eating a low fat diet, but your protein consumption is low.  So you’d probably need to consume additional protein while maintaining low fat consumption.  Your exercise regimen will also consist of mostly resistance - Pushing, pulling, lifting, etc.  NOT Cardio.

Your total daily consumption of protein should be approx. equal to your overall body weight in grams.  This is a rule of thumb and this will vary from person to person.   But this is a good number to start with.

Note that I said your “total daily consumption”!  DO NOT go out telling people I told you to drink 100 plus grams of protein shake!!!

If your current diet (breakfast, lunch, dinner, snacks, & drinks) is only giving you 80grams of protein, but your current weight is 130lbs and your body fat is below 25%, then you will need ADDITIONAL protein of approx. 50grams per day.  Thus, your total daily protein consumption becomes 130grams.

Again, these are broad strokes with tons of variables and it’s different for every person.  But I want you to begin understanding what it is I focus on when you mention ‘toning’.

Lastly-

Ladies, do not be afraid to lift weights.  I’ve said it time and time and time again. But I keep having this conversation.  “I don’t want to look like a man.”

Women DO NOT have the genetic make-up to lift weights, to bulk up, and then – look like a man.  Without Human Growth Hormones or Steroids, it is impossible for you to look like a man.

So stop using that as an excuse to not lift weights. 

And two more things:

1.    Do you know ANY ‘scrawny, skinny’ guys? If you do, well trust me – they know themselves too.  And you can believe they have tried to put on weight, size, muscle, etc. and if they are still scrawny & skinny, then  they have failed.  And they HAVE the genes to put on muscle ‘like a dude’ because … they are dudes.

So if you think YOU, as a female, are going to lift a few 20lbs (let alone 5-10lbs) weights and put on more weight, and size than them – you quite simply are wrong, and misguided.

2.    What women are you looking at when you say: I don’t want to look like a dude?  Who are the examples of the women you DO NOT want to look like? Sandra Bullock, Angelina Jolie, Snooki, Mo’nique? Who?  All of them use weights and I'm sure you agree - none of them look like dudes

      If you are you imagining some obscure ‘woman body builder’ that no one knows … then you are simply making excuses.  Plus, yes – those women DO USE Steroids! 

All of them do!  The use of steroids is why Body Building is NOT and Olympic Sport!  It’s because they use Steroids to get so freakishly huge!

But besides that …

If you think you train as hard as they do, eat as much as they do, take as many supplements as they do … – you quite simply are wrong, and misguided.

Back to Ronda:

She is 5'6" 135lbs Current MMA Champion, meaning she fights for a living.  She uses weights.  Heavy weights ... much heavier than what we use in Bootcamp.  She is toned.  She does NOT look like a dude!

Skip These 5 Foods For A Flatter Stomach

By Kevin DiDonato MS, CSCS, CES


There are many things to consider when you start to notice the scale creeping up.

Aging, lack of sleep, and a lack of exercise are all areas that have been shown to contribute to weight gain.

However, the foods that you eat could account for a much larger portion of extra calories, fat, and sugar, which could lead to increased girth around your midsection.

The worst part – you may not even know that the foods you are eating are actually contributing to your ever expanding waistline.

Let me explain…

Foods that Cause Weight Gain

SPOILER ALERT: The food you are eating – right now even – could be leading to weight gain.

No matter how you slice it, the foods that you eat may provide your body with essential nutrients that your body needs to function on a daily basis.

However, some of the more common foods that you may eat for lunch, dinner, or even for your snacks, could be loaded with sodium, starchy carbohydrates, fats, and even harmful chemicals that contribute to weight gain.

Here is a list of the top five weight loss offenders:

1. Potatoes

Everyone these days avoids eating potatoes, which could be for good reason.

Potatoes are filled with starchy carbohydrates and are very low in protein.

However, on the positive side, they are full of fibers, potassium, and vitamins C, which are essential nutrients your body needs for proper functioning.

Although they are a nutritious item, they have been shown in research to contribute to weight gain, regardless of how you have them (broiled, steamed, mashed, etc.).

2. Processed Meats

If you are a fan of deli meats, hot dogs, or any type of processed meat, then you may be contributing to your own weight gain.

Not only are processed meats full of sodium, but there could also be a whopping amount of fat and calories in your favorite processed meat varieties.

This could spell bad news for your waist, hips, and thighs.

3. Fruit Juice

If you have young kids at home, then you may find that you have a wide selection of 100% fruit juices in your refrigerator.

Although the fruit juice sounds like a better option than soda (it is fruit juice after all), you may be surprised to find out that one glass of fruit juice could have the same amount of sugar as a regular soda.

However, if you switch your consumption of fruit juice/soda to water, then you will find that you will shed weight faster, and may even feel fuller throughout the day.

4. Refined Grains

The term refined (when speaking of food) usually means it is stripped of its natural nutrients through a chemical process.

This means that the healthy whole grains, fiber, barley, and germ are taken away from the grains, leaving it lacking nutrients that could contribute to better health.

Instead, refined grains have been linked to many different chronic disease including diabetes, some cancers, and heart disease.

Plus, refined grains have also been linked to increasing your waistline, instead of shrinking it.

Not good news if you are looking to fit into your skinny jeans!

5. Soft Drink Beverages

Move over fruit juice, there is a new villain in town.

If you haven’t heard yet, New York recently enacted a law banning extra-large soda from being sold in the state, in order to curb the rise in obesity levels.

Soda, which typically is sweetened by sugar, or high fructose corn syrup, is loaded with calories, therefore leading to increased weight gain.

Also, soda contains a boat load of sugar, which has been linked to obesity, as well as diabetes, insulin resistance, and other chronic diseases.

The Worst Food Offenders

In order to lose weight, you need a sound nutrition plan, a stress-free (or close to it) lifestyle, a good exercise plan, and the support of others.

However, avoiding the foods on this list, could limit extra calories, extra sugar, and could boost your metabolism, which could lead to extra weight loss and a trim, sexier you for many years to come.


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How To Get A Flat Stomach

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Motivational Keys That Keep Your Weight Loss On Track

Losing weight is just as much a mental undertaking as a physical one.  A strong mental focus on the end goal is just as important as the right diet. Even if you've struggled to lose weight in the past, you will find it much easier to succeed if you incorporate these tips to stay focused and motivated for weight loss success.

Reasons Why

The easiest way to stay motivated is to clearly identify your reasons for wanting to lose weight. Before you start a diet or exercise regimen, grab a piece of paper and spend some time thinking of the real reasons you want to shed pounds. While part of you may just want to be healthier and have more energy, you may have other reasons for losing weight as well. For example, maybe you want to appear more attractive to the opposite sex.

By uncovering these underlying reasons, you will find it much easier to stay motivated. Keep your list of reasons handy, and refer back to them often. Being clear about why you really want to lose weight will actually make your desire stronger, and make it easier to complete your goal.

Taking Photos

Another great solution for staying motivated is taking photos. Commit to taking a photo of yourself every week or so. This will give you enough time to make noticeable progress.

For these photos to be effective, you should make sure you take the photo in underwear, a bathing suit, or even naked, if that is something you are comfortable with. You should also take the photo in the same type of clothing for each session.

To make this technique really powerful, incorporate visualizations. Have your journal ready, and jot down how you feel when you take your picture. Each time you take a photo, identify and write down what's changed. At the end of each session, visualize yourself being even slimmer for the next photo. This technique is an extremely powerful tool that will help you lose weight.

Losing weight does not have to be as difficult if as you think. Even if you've struggled to lose weight in the past, by staying motivated, you can stay focused and will start to see results. Once you start to lose weight, the physical evidence of the photos will motivate you even further. Before you start your weight loss program, make sure you incorporate tools that will help you succeed.

 

Master Cleanse: The Lemon Detox 'Diet'

The lemon detox diet, or what is commonly known as the master cleanse, is a form of a detoxification regimen. Several Hollywood stars have tried and tested its efficiency, and this diet did not leave them disappointed. This diet has given hope to millions of people all over the world who want to lose weight and be healthier. But what are there to know about this master cleanse? Is this therapy really beneficial and safe to try?

The lemon detox diet is believed to be very safe because only natural products are used. The process would include the purification of the entire body as the accumulated toxins are flushed out from the system. As the body cleanses itself, its weight will begin to normalize.

Everyone should try to detoxify their bodies, at least twice a year. People who think that they are healthy enough should also try this kind of diet. You should know that toxins build up in our body because of the air we breathe, the water we drink, and even the food we eat. Even the emotional and physical stresses that we experience play a role in the accumulation of toxins. Thus, because of this, the body should be given a time to get rid of the harmful compounds that may endanger our health. This is where the detox diet should enter.

Healthy diet, supplemented by herbs and vitamins should be able to assist in the detoxification of our system. As you cleanse our body, you should stay away from substances that may have unfavorable effects to your body and health. Instead of turning to these unhealthy foods, you should try to eat those organically and naturally grown, like lemons, carrots and the likes that motivate the filtration process of the liver. This is why the lemon detox diet is a sure hit in attaining a healthier and better quality of life.

You should understand that the lemon detox diet is a great way to get rid of unwanted toxins, and it is not for weight loss. This is simply a cleanse.  You do lose weight … but that is just a consequence because when you are doing a master cleanse, you eliminate a lot of undigested waste that has accumulated in your system.

Thus, to be clear, you should remember that the primary goal of a lemon detox diet is to let your digestive system take a break, so that your body would have the opportunity to retune itself while you stay energetic at the same time.

If your goal is to lose weight rather than to eliminate toxins from your body, you will find yourself gaining weight right after your detox … because you haven’t changed your eating habits.   As you go back to your regular eating habit, your body will go back to responding as it always has.

In summary, you should consider the lemon detox diet as a detoxification regimen for your body at least twice a year. Purging toxins and unhealthy chemicals from your body should be your ultimate goal and not losing weight. Though losing weight is a byproduct of this ‘diet’, it should not be your main purpose.

If you really want to lose weight, you should try to exercise regularly and eat a balanced healthy meal.