Strength Training

Exercise DVDs Provide Cheap Fat Burning
As the holidays approach, a feeling of dread creeps in. Not only is money getting tighter, but your pants are, too. It's the same old story. (…)

Burning Fat vs. Burning Calories
To lose weight and get in shape you must have a good diet and exercise regularly to burn fat. (…)

The Exercise Bell Curve
After making the commitment to drop body fat through exercise, you need to set realistic expectations for yourself, especially if you have never exercised previously. I created this bell curve to demonstrate the way you should be thinking about planning your exercise program. (…)

The 90/10 Rule for Fat Loss
Life is not perfect - and your fat loss program shouldn't be either. You can't expect yourself to follow your program to the letter every second of every day until you reach your goal. If you do, you are setting yourself up for failure. That is why you need to apply the 90/10 rule to your nutrition and exercise. (…)

Weight Loss Challenge: Day 17 - Back in the Flow
This morning's scale weight was 221.8, lower than expected despite the increased carb intake. Also, the Bodymetrix BX 2000 arrived last night, so I'm still learning how to use it. Once I've got it figured out, I'll post the body fat measurement as well as some pictures that show the cross-sections of fat, muscle and bone - pretty cool stuff! (…)

Weight Loss Challenge: Day 13 - Stalled
Ok, so the weigh-in this morning was at 219.6, down from yesterday slightly, but I expected a little more. We'll see what tomorrow looks like. (…)

Weight Loss Challenge: Day 12 - Reaching New Lows
This morning's weigh-in was 219.8, just 0.6 pounds up from last week's low. I have a feeling that by the time Sunday rolls around we'll be pushing the 215 mark. (…)

Weight Loss Challenge: Day 11 - Movin' On Down
Well, this morning's weigh-in was at 222.4, a loss of 2.4 pounds since yesterday, but we're still up from last week's low of 219.2. (…)

Weight Loss Challenge: Day 10 - Time to Panic?
This morning I weighed in at 224.8, which is 5.6 pounds up from last week's lowest reading. Should I switch into panic mode? Absolutely not! For one, we're not 100% sure if it's fat or water weight - my guess is the latter, and I will retake the bodyfat measurement again this evening to confirm. Last night's bodyfat measurement was 14.2%, which is down almost 2% from last week, but we have to take that with a grain of salt. I just can't wait until my Bodymetrix BX 2000 gets here! (…)

Weight Loss Challenge: Day 6 - When will the weight loss end?
Isn't that something that you should be hearing on a daily basis from your friends and family? Well, that is what I said to myself when I stepped off the scale this morning after it read 219.2 - down another 1.4 pounds since yesterday and 15.4 pounds since Monday! I have to remember to take my bodyfat measurement in the late afternoon to make sure that we continue to burn fat, but I'm pretty confident that it will be a good reading. (…)

Weight Loss Challenge: Day 4 - Another 2.6 pounds gone
Today's weight was 222.6 - down 2.6 pounds from yesterday, 12 pounds since Monday! Now, do you see how easy it is for some of these diet products to make these outrageous claims? If I was a shady character, I could easily hype a product to help you lose 12 pounds in 4 days, and have a lot of people jump on board. But what the smart people know (by smart people I mean the people who are reading this blog and my newsletter) is that I really didn't lose all body fat this week - mostly just water weight. The numbers will become less gaudy as we go on, but the results will be obvious through the pictures. I also can't wait for my new ultrasound bodyfat measurement tool - I will hopefully be able to post pictures of my bodyfat layers for you to look at! (…)

Weight Loss Challenge: Day 2 - Six pounds lost in one day?
This morning I weighed in at 228.6 - a drop of 6 pounds from yesterday morning. Why so much? Is that typical? When switching from a high carbohydrate diet to a low carbohydrate diet, you will frequently have a large drop in scale weight over the first few days due to the loss of water weight. Carbohydrates cause your body to retain water, and in the absence of carbohydrates, your body releases the water weight. The diet books and programs are counting on this large initial weight loss! And actually, it's not such a bad thing from a motivation standpoint - instant results will encourage you to keep going. But at this point, you're not in fat burning mode just yet. (…)

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