Tuesday, October 14, 2008
Sunday, October 5, 2008
How to magically make the time for fat loss.
One magical thing we can do is time management. With the time management skills that some of us have, we don’t have enough time to do the things that we really feel are important to us. As it pertains to the goals of health and fitness, a lot of times our clients seem to have a challenge balancing out what needs to be done and what has to be done, which is really a question of needs and wants.
Now without going into too much psychological mumbo jumbo, basically what we want to do is take a look at our day before the day starts. This allows us to look for some of the holes that we might have in our schedule, ten minutes here, twenty minutes there, drive time here, drive time there, that will allow us to get the time to go to the gym or outside to do our cardio, strength training, stretching and all the things we need so we can feel accomplished with our fitness goals.
So I encourage you to all take a look at your schedules. Whether you use a Palm Pilot or you’re still like I used to be a few years ago, using a Day Runner or a Day Planner, each still a good systems, or your Outlook on desk or laptop. What we can do is sit down and look at our day. Now I know a lot of us have preset days because of jobs and our careers have to show up from 9 to 5 and so basically what happens from 9 to 5 is up to our employer, but it’s those hours before and after and even our weekend hours. We have to plan out all of the hours of the day so that we can fit the activities that are most important to us as far as our happiness is concerned, by setting theses goals we can find the time to exercise.
A couple of big things that happen, I think that the national average is about 27 hours per week watching television. I know we can scale that back! There’s a whole bunch of time there. That’s a little more than three hours a day TV time, so if we eliminate part of that, that’s one big hit. The other is internet time. A lot of us spend a lot of time so you’ve got to catch yourself if you’re not doing something specific to a job or a goal that you want to create with other areas in your life. Let’s try to cut that surfing time down to a minimum. That stands for also texting and email, it’s just a lot of time bandits or vampires they call them that really take our time away from the goals we’ve selected.
So, let’s see if we can take a good look at those things. We want to be a little bit more brutal with our time so that we can get the happiness in our lives by achieving the goals that we have; our fitness goals and our relationship goal, our financial goals, our career and education goals, our spiritual goals. These are some of the things we talk about in my M2 Mind over Matter.
I have a good friend of mine, Dax Moy, who has a program called the Magic 100. Same kind of thing, it’s about mental reprogramming and goal setting, taking care of our time so that we can achieve the things that we really want. This is where our happiness comes from. Happiness does not come from external things, it comes from us feeling good about our achievement of the things that we’ve set on our plate to do for today. Not what we want, but what we need for our happiness. Thank you very much for taking care of your health. This is M2 Fitness and Mr. Fat Loss, Emile Jarreau, signing out. You have a healthy day. Bye, bye.
Now without going into too much psychological mumbo jumbo, basically what we want to do is take a look at our day before the day starts. This allows us to look for some of the holes that we might have in our schedule, ten minutes here, twenty minutes there, drive time here, drive time there, that will allow us to get the time to go to the gym or outside to do our cardio, strength training, stretching and all the things we need so we can feel accomplished with our fitness goals.
So I encourage you to all take a look at your schedules. Whether you use a Palm Pilot or you’re still like I used to be a few years ago, using a Day Runner or a Day Planner, each still a good systems, or your Outlook on desk or laptop. What we can do is sit down and look at our day. Now I know a lot of us have preset days because of jobs and our careers have to show up from 9 to 5 and so basically what happens from 9 to 5 is up to our employer, but it’s those hours before and after and even our weekend hours. We have to plan out all of the hours of the day so that we can fit the activities that are most important to us as far as our happiness is concerned, by setting theses goals we can find the time to exercise.
A couple of big things that happen, I think that the national average is about 27 hours per week watching television. I know we can scale that back! There’s a whole bunch of time there. That’s a little more than three hours a day TV time, so if we eliminate part of that, that’s one big hit. The other is internet time. A lot of us spend a lot of time so you’ve got to catch yourself if you’re not doing something specific to a job or a goal that you want to create with other areas in your life. Let’s try to cut that surfing time down to a minimum. That stands for also texting and email, it’s just a lot of time bandits or vampires they call them that really take our time away from the goals we’ve selected.
So, let’s see if we can take a good look at those things. We want to be a little bit more brutal with our time so that we can get the happiness in our lives by achieving the goals that we have; our fitness goals and our relationship goal, our financial goals, our career and education goals, our spiritual goals. These are some of the things we talk about in my M2 Mind over Matter.
I have a good friend of mine, Dax Moy, who has a program called the Magic 100. Same kind of thing, it’s about mental reprogramming and goal setting, taking care of our time so that we can achieve the things that we really want. This is where our happiness comes from. Happiness does not come from external things, it comes from us feeling good about our achievement of the things that we’ve set on our plate to do for today. Not what we want, but what we need for our happiness. Thank you very much for taking care of your health. This is M2 Fitness and Mr. Fat Loss, Emile Jarreau, signing out. You have a healthy day. Bye, bye.
"Seven Cardio Strategies Stop Holidays to Fat Gain"
Seven easy tips, anyone can follow them, let’s do it.
First thing, let’s look at our cardio program length, also referred to as duration. Want to keep it at 30 to 60 minutes. The body doesn’t even know what you’re doing until you hit 30 minutes. It is just figuring out, hey, you are doing more than usual. We want to get our heart rate up. We want to do this for about 30 minutes. And we can pick something based on our temperament. It can be non-impact it can be impact cardio. Non-impact would be mostly machines in the gym, impact would be out running, jumping, cardio kick boxing things like that. So again, first item is your duration and time.
Second area is your frequency. How many times a week are you going to do it? Three to four days all the way up to seven. It depends on the goal, depends on the person and their overall physical health. Someone that has got challenges with injuries of the knees, ankles, lower back, overweight, they may not need to do so much cardio. So we want to try to keep it at a level that is appropriate to the individual. Our suggestion usually is to start with a walking program then move into something a little bit more aggressive. For men, typically they can get away with fewer days than women due to the increased level of muscle tissue burning more calories per workout. You can also do a seven day a week cardio program if you do something that’s a little lower intensity like walking. But the higher the intensity, the greater the impact, there is a possibility that you may need to do less days. Now, some people in their line of thinking believe high intensity cardio is the best way. Yes, it is a good way to lose fat. But it is not for everybody right away. So, we can manipulate and go from low intensity to high intensity cardio once you established a good base.
The third area is to get that heart rate in a range of 120 to 180. You can check this easiest by getting a heart rate monitor, doesn’t matter who you use, we use Polar, been using them for a long time. Lots of cardio equipment has a device on it that will help you with calibrating where you are currently at that time. Sometimes they are not accurate and sometimes you’re doing outdoor cardio. So, having a heart rate monitor will be helpful. Use 120 beats per minute heart rate ranges as the low end of the speedometer (heart beats) and 180 is the high end for most people. Again, this depends on your particular condition. So if you have had challenges in the past with your overall health, get an examination by a doctor so you don’t do anything too aggressive.
But typically, we will have our clients start out and our goal with a heart rate monitor is get one that has a calorie counting device on it. So if you are a newbie to cardio one of the things to check is try and shoot for 5 to 10 calories per minute. That means in 30 minutes you are going to burn 150 to 300 calories. Someone that is more of an intermediate to advanced trainee we’re going to look for 10 to 15 calories per minute or 300 to 450 calories every 30 minutes. For my super advanced athletes anything above 15 calories per minute. That is pretty tough to do because they are usually really conditioned and they still have to get that high of a heart rate or that many beats per minute, it’s pretty tough. But it’s possible.
In any event, use those three ranges within the heart rate range grouping and also use the different speed limits or intensities. Fast pace and slow pace’s so we can break up the monotony of a program.
The fourth area that we might want to look at to increase the focus on our intensities is not only keeping it in the 120 to 180 range but we also want to look at maybe meeting or beating each cardio session by one or more calories per session per our heart rate monitor’s counting device. This is a tool to help you move forward in slow incremental jumps on intensity levels. If you did 300 calories today in your spin class, shoot for 301 or more the next time. If you did the treadmill you might shoot for 310 or 20. Just depends on the piece of equipment and type of cardio that you are doing. But meet or beat it by one or more calories each session until it becomes more difficult.
The fifth area that we want to look at is if you are impatient and you really want to make some major progress quickly, don’t limit yourself to one session a day, you could do two sessions a day. One in the morning, one at night and that would speed up your progress. The other thing that is common out there in the circles of health clubs, is what is better should I do it in the morning on an empty stomach? Me, personally, I can’ t do cardio on an empty stomach. Or do I choose not to. I just need some gas in the tank. So I am going to have a couple tablespoons of peanut butter and an apple. Other people have a full on breakfast. I usually find that people that are a little bit heavier they have a lot of sugar in their tanks. They eat some carbs. So they might have the energy to get up and go on an empty stomach. But for somebody that is already a leaner individual they’re going to need to eat something before their cardio session.
The other time to do cardio is immediately post workout . After you have done weight training you can get that cardio session in. And because you have already reduced the muscle fuel, you will have the opportunity to burn more body fat at that point. Again, this is an open subject that we can go around and around forever. But based on my experience over the last 30 years post workout is best for a majority.
The sixth area is a kind of harder. I call it “pay attention to yellow lights.” Are you the kind of person that when you go into the intersection and you see that the light has already been changed from red to yellow you want to see if you can time it to make it through the intersection. Sometimes people get t-boned in the intersection, right? When you’re doing cardio and your body tells you that there is something going on with it with aches and pains. Let’s be real about what we are feeling in our bodies and if we need to take a break or change the type of cardio or change the frequency to less days per week. Let’s pay attention to the flashing light letting us know maybe we need to change some things around. We always have time to get to the goal. But you have to kind of be aware of what is going on. Are we being lazy or is it the body is just letting us know, “enough, I’m getting ready to experience an injury.” What happens with an injury? Sometimes you need to stop, allow the body to heal and then restart again. Pay attention to the yellow lights.
Finally, build that fun factor in with cardio classes or go with friends. I have a class called super cardio on Sundays with a class of 10, 20, 30 people at a time. What happens? Crazy things occur and when there are groups of people, we get competitive. Once in a while my turtles will all of a sudden, since there are other people watching them, start to work a little bit harder. So it’s really good to get the most out of yourself and others as well when you do a group cardio, it kind of brings that factor back into it so that you can make that cardio work more effective.
My name is Emile Jarreau, Mr. FatLoss and M2 Fitness. Thank you very much. Have a healthy day.
“5 Strategies To Achieve a Celebrity Body”
Hey, have you ever wondered when you looked at some of the hip hop videos or maybe some of the rock star videos how all those people in there look so fit? Or maybe even some of the Hollywood stars? Well I’m here to tell you about some simple strategies, five, for example, that will help you achieve that celebrity body.
Now, they really are not any different than you and I and the things that they do on a day to day basis may be a little different as far as scheduling, time so on and so forth. They work just like we do but in a different manner, long hours, impossible schedule sometimes. But they manage to fit it in. And I think part of why they are able to fit in they have a strong enough “Why?” The why for a lot of celebrities is they get paid a lot of money. But the desire that they have to achieve that look and how they feel with that look is just like it is for you.
So, one of the things that we really want to look at out of the big five, is we want to take a look at our food and meal choices. We want to make sure that the foods we are eating are in line with the goal we have chosen. If you’re carrying a little bit of extra weight, obviously we are going to have to lose some of it. How do we determine how much fat we need to lose? Have your body fat checked by a professional at one of the big gyms or hire a personal trainer. That is the best place to start. From there, you find out how many calories you should be shooting for as far as the consumption quantity per day. Then you determine how much protein you need and how much fat you need to take in. And after that we can use a baseline of about 100 grams of carbohydrate consumption per day. This is a starting point. This is what we call a ketogenic diet.
The second strategy is an appropriate training schedule for strength training. It doesn’t have to be too elaborate. It can be home training, it can be calisthenics or using free weights or bands or medicine balls or a combination of all of those items. A lot of times people think you need to go to a big gym…this isn’t necessarily the case. You can actually do it outside at one of the local parks or in the comfort of your own home. Provided you have a few basic pieces. One of the things that I usually recommend to my Hollywood clients, a medicine ball series maybe something light to start, 5 pounds, 10 pounds, in that range. A small set of dumbbells anywhere from 5 to 25 pounds. A matt of some sort, something that will give you enough padding on a wood floor or linoleum floor is fine. Obviously with carpeting you can use a regular towel. Maybe a very good ball, a Swiss ball, something that you might find at a physical therapy office. There are some types I recommend a Duro-Pro ball. You can go online to Paulchek.com and find that particular ball. It is ideal because it is puncture proof. Some of the balls you might find at some of the big chain stores and athletic stores are not necessarily the best because they can pop if you get on them. I’m not saying if you are bigger. I’m just saying they are inferior products. So you want to take a look at that.
The third thing that we want to look at after our diet, after our strength training, is our cardio. Now a lot of times people really think that they need to go out and run like a marathon runner. I found that for some people this may be necessary in an attempt to build a good cardio base. But typically what we do when we start with new people is get them to do a walking program. Walking programs will help build some of the muscles in the legs and the lower body as far as from the knee to the ankle and the shin. This is where people typically will experience something called “shin splints” some of the time. So we start with a simple walking program. Then we progress into something that might incorporate a light jog interspersed with walking. This may go on for two to four weeks. Now you can fast track it, but I usually advise against it so we can build up a good level of endurance first.
Then, after that’s done, we may attempt something called high intensity interval training. This would be a series of 30, 60 or 90 second sprint bursts followed by a walking or jogging at a recovery rate until our heart rate gets back down to about 120 beats per minute. This seems to be about the most effective way and the fastest way for most people. Do I advocate using machines in a gym or at home? Yea, I do. If you have no access to those, than the running is always the best. But the machine based cardio sometimes are a better choice if you have injuries. There will be less body impact. If you have other mind or body challenges, then the machine based cardio may work out. And it really doesn’t matter what piece. My only advice is if you are going to use machines in the gym, alternate between the different types. Maybe the step mill one day, rower the next, seated bike position, maybe even a spin class, or jogging on the treadmill. So try to break it up so that you don’t do the same type all the time.
Next component that I would like to discuss is the flexibility issue. Of course with all the additional weight training that we are doing, and cardio, a lot of our muscles basically get a little bit tighter. Or you may have something going on with your body already as a result of your occupation or sport that you like to play. Because of the repetition action of that sport or your occupation, for example a cashier at a check out line using the big scanners and she is moving possibly cases of water and big bottles of Tide and so on and so forth, she really gets tight on one side of the body. Or how about the repetitive motions use by a golfer, tennis player or the baseball player? So we want to look at some of the movements a person might do and then stretch those movements so they get a really good range of motion and of course with our strength training, develop the strength on the other side of that motion. Kind of like a playground “teeter tooter”….balance each side out.
The flexibility is very important. It is part of our recovery strategy and I think it is something that you really want to look at incorporating post workout. That means after you are done doing your weight training or cardio, finish off with more of a static stretching routine. That means sitting and holding while you use deep diaphragmatic breaths or deep belly breathing for maybe three to four pulls or three to four inhale, exhale cycles. This is usually enough time to let the body relax so that you can get a nice stretch in the muscle. Do you need to do it everyday? No, you don’t need to. Do you need to go to a hot sweaty room or one of the classes? No, if it is convenient do it on the comfort of your floor at home, or in the park. But just at least stretch the muscle groups that you just finished training and the tighter areas of your body at a minimum three times a week.
The next area that we would like to discuss is our mental aspect. Now, are these all in an order that I think is the best? Maybe not. You might have an area that you think is more important, but this last area, our mental attitude, our mind over matter philosophy. I think that most of us with the lifestyles that we have can become overwhelmed from time to time. And it is very easy to let our life overcome us from time to time and cause us to become derailed on the goals that we have selected for our self.
So some of the strategies that we use are a series of focus cards (3x5 index cards) that we will write down maybe the five or six major areas of our lives that we really like to focus on changing for the better. Our health, our career, our education, our spirituality, relationships, maybe issues regarding finance. Some of the things that we would really like to do like trips or things that we want to buy ourselves or any such items along those lines. And then on these cards, write down on the back of the card all the steps that will help you identify more specifically, a measured amount of time and steps that you need to take so you will see yourself achieve that goal. For example, in the fitness realm I would like to lose 15 pounds in the next 90 days and I would like to drop from 20% down to 15% by this date. And then establish a “why?” behind it that is very, very powerful for you so that you really give yourself a reason to achieve that goal.
I think this is an important part of the process. And I think with daily reference to our focus cards it allows us to keep our goals fresh in our mind. I encourage my clients and people that I work with, look at the cards in the morning, possibly review them during the day and definitely before you go to bed. And then ask yourself, “Did I do something today moving me closer to that goal?” If not, why not? And if I didn’t, get up immediately and do something to help you with that goal. It is very important that you achieve success with that so you feel a sense of accomplishment.
Do these five things and I know you are going to achieve the success that you would like to see with your body and life. I’m Emile Jarreau, M2 Fitness Pros, Long Beach, California. Also, MrFatLoss.com and the developer of the “In home Celebrity Training System” at M2Celebritybody.com. Thank you.
Now, they really are not any different than you and I and the things that they do on a day to day basis may be a little different as far as scheduling, time so on and so forth. They work just like we do but in a different manner, long hours, impossible schedule sometimes. But they manage to fit it in. And I think part of why they are able to fit in they have a strong enough “Why?” The why for a lot of celebrities is they get paid a lot of money. But the desire that they have to achieve that look and how they feel with that look is just like it is for you.
So, one of the things that we really want to look at out of the big five, is we want to take a look at our food and meal choices. We want to make sure that the foods we are eating are in line with the goal we have chosen. If you’re carrying a little bit of extra weight, obviously we are going to have to lose some of it. How do we determine how much fat we need to lose? Have your body fat checked by a professional at one of the big gyms or hire a personal trainer. That is the best place to start. From there, you find out how many calories you should be shooting for as far as the consumption quantity per day. Then you determine how much protein you need and how much fat you need to take in. And after that we can use a baseline of about 100 grams of carbohydrate consumption per day. This is a starting point. This is what we call a ketogenic diet.
The second strategy is an appropriate training schedule for strength training. It doesn’t have to be too elaborate. It can be home training, it can be calisthenics or using free weights or bands or medicine balls or a combination of all of those items. A lot of times people think you need to go to a big gym…this isn’t necessarily the case. You can actually do it outside at one of the local parks or in the comfort of your own home. Provided you have a few basic pieces. One of the things that I usually recommend to my Hollywood clients, a medicine ball series maybe something light to start, 5 pounds, 10 pounds, in that range. A small set of dumbbells anywhere from 5 to 25 pounds. A matt of some sort, something that will give you enough padding on a wood floor or linoleum floor is fine. Obviously with carpeting you can use a regular towel. Maybe a very good ball, a Swiss ball, something that you might find at a physical therapy office. There are some types I recommend a Duro-Pro ball. You can go online to Paulchek.com and find that particular ball. It is ideal because it is puncture proof. Some of the balls you might find at some of the big chain stores and athletic stores are not necessarily the best because they can pop if you get on them. I’m not saying if you are bigger. I’m just saying they are inferior products. So you want to take a look at that.
The third thing that we want to look at after our diet, after our strength training, is our cardio. Now a lot of times people really think that they need to go out and run like a marathon runner. I found that for some people this may be necessary in an attempt to build a good cardio base. But typically what we do when we start with new people is get them to do a walking program. Walking programs will help build some of the muscles in the legs and the lower body as far as from the knee to the ankle and the shin. This is where people typically will experience something called “shin splints” some of the time. So we start with a simple walking program. Then we progress into something that might incorporate a light jog interspersed with walking. This may go on for two to four weeks. Now you can fast track it, but I usually advise against it so we can build up a good level of endurance first.
Then, after that’s done, we may attempt something called high intensity interval training. This would be a series of 30, 60 or 90 second sprint bursts followed by a walking or jogging at a recovery rate until our heart rate gets back down to about 120 beats per minute. This seems to be about the most effective way and the fastest way for most people. Do I advocate using machines in a gym or at home? Yea, I do. If you have no access to those, than the running is always the best. But the machine based cardio sometimes are a better choice if you have injuries. There will be less body impact. If you have other mind or body challenges, then the machine based cardio may work out. And it really doesn’t matter what piece. My only advice is if you are going to use machines in the gym, alternate between the different types. Maybe the step mill one day, rower the next, seated bike position, maybe even a spin class, or jogging on the treadmill. So try to break it up so that you don’t do the same type all the time.
Next component that I would like to discuss is the flexibility issue. Of course with all the additional weight training that we are doing, and cardio, a lot of our muscles basically get a little bit tighter. Or you may have something going on with your body already as a result of your occupation or sport that you like to play. Because of the repetition action of that sport or your occupation, for example a cashier at a check out line using the big scanners and she is moving possibly cases of water and big bottles of Tide and so on and so forth, she really gets tight on one side of the body. Or how about the repetitive motions use by a golfer, tennis player or the baseball player? So we want to look at some of the movements a person might do and then stretch those movements so they get a really good range of motion and of course with our strength training, develop the strength on the other side of that motion. Kind of like a playground “teeter tooter”….balance each side out.
The flexibility is very important. It is part of our recovery strategy and I think it is something that you really want to look at incorporating post workout. That means after you are done doing your weight training or cardio, finish off with more of a static stretching routine. That means sitting and holding while you use deep diaphragmatic breaths or deep belly breathing for maybe three to four pulls or three to four inhale, exhale cycles. This is usually enough time to let the body relax so that you can get a nice stretch in the muscle. Do you need to do it everyday? No, you don’t need to. Do you need to go to a hot sweaty room or one of the classes? No, if it is convenient do it on the comfort of your floor at home, or in the park. But just at least stretch the muscle groups that you just finished training and the tighter areas of your body at a minimum three times a week.
The next area that we would like to discuss is our mental aspect. Now, are these all in an order that I think is the best? Maybe not. You might have an area that you think is more important, but this last area, our mental attitude, our mind over matter philosophy. I think that most of us with the lifestyles that we have can become overwhelmed from time to time. And it is very easy to let our life overcome us from time to time and cause us to become derailed on the goals that we have selected for our self.
So some of the strategies that we use are a series of focus cards (3x5 index cards) that we will write down maybe the five or six major areas of our lives that we really like to focus on changing for the better. Our health, our career, our education, our spirituality, relationships, maybe issues regarding finance. Some of the things that we would really like to do like trips or things that we want to buy ourselves or any such items along those lines. And then on these cards, write down on the back of the card all the steps that will help you identify more specifically, a measured amount of time and steps that you need to take so you will see yourself achieve that goal. For example, in the fitness realm I would like to lose 15 pounds in the next 90 days and I would like to drop from 20% down to 15% by this date. And then establish a “why?” behind it that is very, very powerful for you so that you really give yourself a reason to achieve that goal.
I think this is an important part of the process. And I think with daily reference to our focus cards it allows us to keep our goals fresh in our mind. I encourage my clients and people that I work with, look at the cards in the morning, possibly review them during the day and definitely before you go to bed. And then ask yourself, “Did I do something today moving me closer to that goal?” If not, why not? And if I didn’t, get up immediately and do something to help you with that goal. It is very important that you achieve success with that so you feel a sense of accomplishment.
Do these five things and I know you are going to achieve the success that you would like to see with your body and life. I’m Emile Jarreau, M2 Fitness Pros, Long Beach, California. Also, MrFatLoss.com and the developer of the “In home Celebrity Training System” at M2Celebritybody.com. Thank you.
Saturday, October 4, 2008
"10 Steps to stopping Holiday fat gain"
Let’s talk about fast tips to strip the fat quickly when you want to drop body fat! Here’s what we do initially with our “cleaning house” strategies as we get ready to start out with a new client in our In Home Celebrity Training program. The things that we want to focus on is begin to eliminate all of the foods that didn’t exist 3,000 years ago and then break it down into 10 real simple steps.
First, you want to eat 30 to 60 minutes after you get out of bed. This will jump start your metabolism, get your body going, kind of put a little fuel in the tank, sort of speak. From this point, you want to eat every two to three hours to keep blood sugar stable.
The 2nd step would be to eat protein with every meal. Basically anything that has eyes, had a heartbeat, walked on land, flew in the air or swam in the water-- get it, eat it. Sorry vegans, you can do your thing with your beans and sprouts.
The other thing is we have some low fat dairy choices and eggs. I’m not so wild about dairy, but some people really have to have it. There are a lot of us that have allergies with it. But we will go into that a little bit more. Low fat cottage cheese would be my choice and then some of the low fat plain vanilla yogurts. You can find those at Trader Joe’s, Whole Foods, basically any health food supermarket.
You can also augment your menu plan with some whey protein powders. Not everybody’s favorite, and hold off on the soy based products as well. Plenty of research indicates that it may not be the best for a fat loss strategy. Let’s first try to eat whole foods first without a whole lot of those supplements unless needed to keep calories lower.
Third, the next item would be eating vegetables and/or fruit with every meal. The idea would be to eliminate the fruit, if you are interested in losing weight or body fat; if you’re a huge fruit eater, there's a need cut back on that and mainly focus on our vegetables. Mostly the green ones... great big, green leafy salads are very good. And again, we will talk about this some more in our show and tell video and audio series.
And the 4th item, “when” to eat “other” carbs. These would be those carbs consumed only post workout... mainly brown rice, dry oats, potatoes, yams, items of that sort. General rule of thumb for us, is if a guy didn’t bring it in a bushel or in a basket to the market, don’t eat it. If it came out of a machine and it was mixed with chemicals, additives, flavoring and it was churned up and out comes a pretzel, out comes a bagel, or bun-- you get the idea? If it is not coming out of the ground, if it is man made then it’s not really a quality carb that we want to include in our menu plans folks.
And 5th, we want to focus on our essential fats... omega 3, 6 and 9 basically nut butters, fish oil and vegetable oil. Nut butter is real simple. We go for peanut butter, cashew butter, almond butter, macadamia nut butter and maybe some sunflower seed butter, but basically the butters that you find in the store that have the oil in them. Not the Jiffy, not the Skippy, not the hydrogenated fats but the stuff that has the oil flowing on the top...when you open the lid, you'll see it. Don’t throw the out the oil, mix it! You got to have it, it’s the best part and plenty good for you.
The other item would be the fish oils, a lot of us don’t eat a lot of salmon every day so let’s go with a fish oil supplement. We use a product on our sites you can look for the Pro Grade insignia, just click on the link. We have something called krill oil which is actually a superior type of oil other than the fish oil. It is actually a better quality, a lot of research on it is discussed by Dr. Mercola on his websites. You might want to check into that if you are not familiar with it. We have tons and tons of research behind it. But krill oil is good. Omega 3 oils salmon oil, fish oil capsules about a gram. You want to look for a combined EPH and DHA that gives you something in the neighborhood of 300 epa/dha combined strength or more. So look for that on the back of package label.
Water is 6th. That is probably the only liquid that we really encourage. A lot of people want to drink sodas and what about java juices and all those other drinks? Anything man made-- just get rid of it, plain and simple. If you want to have it on your cheat day, that is up to you. If you are looking as lean as you possible want to be, hey, you deserve a break. I don’t really consider that a break. I consider that kind of like suicide, eating that kind of stuff that is. That is still your choice, you deserve it, and you worked hard. Otherwise, for those of you who haven’t hit your mark yet let’s get rid of all the other stuff other than the water. Shoot for about a half a gallon to a gallon a day. Basically take your weight and divide it in half and drink that in ounces minimum.
Then 7th, we look at adding a variety of food, which will be the next step. Try not to eat the same things every day. So many people like to have chicken breast and vegetables every day. Boring, absolutely boring. Try to have a little variety. Have your meats, have your fishes, different combinations of vegetables. Have different kinds of carbs, starches, when you do eat them. Just try to break the monotony up a bit. A full rotation of different whole foods is a really good idea.
Next item, 8th, you want to plan your meals. Plan today what you are going to eat tomorrow. Plan this week what you are going to eat next week. So that you are not just kind of flying through the day on a see food diet, you see food, you eat it. No, no, no. Focus on planning what it is you are going to do before you do it. So, take a few minutes on a Sunday cook up all your meals, get all your proteins set up. Maybe do it again on a Wednesday so you have your week in control. Get yourself a nice supply of Tupperware, a couple of small coolers. We discussed that in one of the other videos. Really great strategy for travelers and weekend events if you have meals, you are in control instead of just eating by the seat of your pants. You can see what the rest of America looks like by eating by the seat of their pants.
And then we have the 9th item, which is to incorporate what we call a cheat day. I don’t want to call it a repeat day. I like cheat day, people like that term, it’s really great because it makes them feel like they are being bad. Have things you don’t normally have on the seventh day. You can’t work seven days a week so you need to take a break from eating super clean from time to time. Try that strategy so you can keep yourself sane. We will be a little more specific on the quantities of things when you become an online client. We will discuss it in some of the videos and we will also discuss it in the e-book scheduled for release Jan 09 which will go into a little bit more detail.
And 10th is to be consistent long enough to see change. Most people have an unrealistic idea of hard work and just how long it actually took to put the fat on in the first place. Be steady, follow the guide lines and in enough time, you’ll have a body that you can be proud of and that you’ll cherish enough to not treat so badly in the future. Thanks for staying healthy…M24LIFE!
Those are our 10 strategies to help you succeed with losing the body fat. We are also helping you to prep more appropriately for the In Home Celebrity Training Program which will be released Jan 09’
http://www.M2Fitness.com Emile Jarreau, M2 Fitness Pros, Long Beach, California. (562) 435-4639 MrFatLoss.com and developer of “In Home Celebrity Training System” Jan 09 at http://www.M2CelebrityBody.com
Submit your name for free 10 part audio and video course.
.
First, you want to eat 30 to 60 minutes after you get out of bed. This will jump start your metabolism, get your body going, kind of put a little fuel in the tank, sort of speak. From this point, you want to eat every two to three hours to keep blood sugar stable.
The 2nd step would be to eat protein with every meal. Basically anything that has eyes, had a heartbeat, walked on land, flew in the air or swam in the water-- get it, eat it. Sorry vegans, you can do your thing with your beans and sprouts.
The other thing is we have some low fat dairy choices and eggs. I’m not so wild about dairy, but some people really have to have it. There are a lot of us that have allergies with it. But we will go into that a little bit more. Low fat cottage cheese would be my choice and then some of the low fat plain vanilla yogurts. You can find those at Trader Joe’s, Whole Foods, basically any health food supermarket.
You can also augment your menu plan with some whey protein powders. Not everybody’s favorite, and hold off on the soy based products as well. Plenty of research indicates that it may not be the best for a fat loss strategy. Let’s first try to eat whole foods first without a whole lot of those supplements unless needed to keep calories lower.
Third, the next item would be eating vegetables and/or fruit with every meal. The idea would be to eliminate the fruit, if you are interested in losing weight or body fat; if you’re a huge fruit eater, there's a need cut back on that and mainly focus on our vegetables. Mostly the green ones... great big, green leafy salads are very good. And again, we will talk about this some more in our show and tell video and audio series.
And the 4th item, “when” to eat “other” carbs. These would be those carbs consumed only post workout... mainly brown rice, dry oats, potatoes, yams, items of that sort. General rule of thumb for us, is if a guy didn’t bring it in a bushel or in a basket to the market, don’t eat it. If it came out of a machine and it was mixed with chemicals, additives, flavoring and it was churned up and out comes a pretzel, out comes a bagel, or bun-- you get the idea? If it is not coming out of the ground, if it is man made then it’s not really a quality carb that we want to include in our menu plans folks.
And 5th, we want to focus on our essential fats... omega 3, 6 and 9 basically nut butters, fish oil and vegetable oil. Nut butter is real simple. We go for peanut butter, cashew butter, almond butter, macadamia nut butter and maybe some sunflower seed butter, but basically the butters that you find in the store that have the oil in them. Not the Jiffy, not the Skippy, not the hydrogenated fats but the stuff that has the oil flowing on the top...when you open the lid, you'll see it. Don’t throw the out the oil, mix it! You got to have it, it’s the best part and plenty good for you.
The other item would be the fish oils, a lot of us don’t eat a lot of salmon every day so let’s go with a fish oil supplement. We use a product on our sites you can look for the Pro Grade insignia, just click on the link. We have something called krill oil which is actually a superior type of oil other than the fish oil. It is actually a better quality, a lot of research on it is discussed by Dr. Mercola on his websites. You might want to check into that if you are not familiar with it. We have tons and tons of research behind it. But krill oil is good. Omega 3 oils salmon oil, fish oil capsules about a gram. You want to look for a combined EPH and DHA that gives you something in the neighborhood of 300 epa/dha combined strength or more. So look for that on the back of package label.
Water is 6th. That is probably the only liquid that we really encourage. A lot of people want to drink sodas and what about java juices and all those other drinks? Anything man made-- just get rid of it, plain and simple. If you want to have it on your cheat day, that is up to you. If you are looking as lean as you possible want to be, hey, you deserve a break. I don’t really consider that a break. I consider that kind of like suicide, eating that kind of stuff that is. That is still your choice, you deserve it, and you worked hard. Otherwise, for those of you who haven’t hit your mark yet let’s get rid of all the other stuff other than the water. Shoot for about a half a gallon to a gallon a day. Basically take your weight and divide it in half and drink that in ounces minimum.
Then 7th, we look at adding a variety of food, which will be the next step. Try not to eat the same things every day. So many people like to have chicken breast and vegetables every day. Boring, absolutely boring. Try to have a little variety. Have your meats, have your fishes, different combinations of vegetables. Have different kinds of carbs, starches, when you do eat them. Just try to break the monotony up a bit. A full rotation of different whole foods is a really good idea.
Next item, 8th, you want to plan your meals. Plan today what you are going to eat tomorrow. Plan this week what you are going to eat next week. So that you are not just kind of flying through the day on a see food diet, you see food, you eat it. No, no, no. Focus on planning what it is you are going to do before you do it. So, take a few minutes on a Sunday cook up all your meals, get all your proteins set up. Maybe do it again on a Wednesday so you have your week in control. Get yourself a nice supply of Tupperware, a couple of small coolers. We discussed that in one of the other videos. Really great strategy for travelers and weekend events if you have meals, you are in control instead of just eating by the seat of your pants. You can see what the rest of America looks like by eating by the seat of their pants.
And then we have the 9th item, which is to incorporate what we call a cheat day. I don’t want to call it a repeat day. I like cheat day, people like that term, it’s really great because it makes them feel like they are being bad. Have things you don’t normally have on the seventh day. You can’t work seven days a week so you need to take a break from eating super clean from time to time. Try that strategy so you can keep yourself sane. We will be a little more specific on the quantities of things when you become an online client. We will discuss it in some of the videos and we will also discuss it in the e-book scheduled for release Jan 09 which will go into a little bit more detail.
And 10th is to be consistent long enough to see change. Most people have an unrealistic idea of hard work and just how long it actually took to put the fat on in the first place. Be steady, follow the guide lines and in enough time, you’ll have a body that you can be proud of and that you’ll cherish enough to not treat so badly in the future. Thanks for staying healthy…M24LIFE!
Those are our 10 strategies to help you succeed with losing the body fat. We are also helping you to prep more appropriately for the In Home Celebrity Training Program which will be released Jan 09’
http://www.M2Fitness.com Emile Jarreau, M2 Fitness Pros, Long Beach, California. (562) 435-4639 MrFatLoss.com and developer of “In Home Celebrity Training System” Jan 09 at http://www.M2CelebrityBody.com
Submit your name for free 10 part audio and video course.
.
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