Comments (0)May 31st, 2010Posted by Dr. Charles D.C. in Everything Cardio

More Food, Less Aerobics Key to Weight Loss

It’s not every day when you hear a dietary expert tell you that you need to consume more food in order to lose weight. After all, food is what makes you fat, right? Add to that advice a recommendation to ditch your cardiovascular routine and many people think you’re nuts. I remember giving this advice to a middle aged man who had gained a lot of weight over the holidays. He was running several miles every day and had severely curtailed his eating, yet he wasn’t making any progress when it came to the scales. This guy thought he was doing the right thing, only his body was in pain and he was at risk for overuse injuries. I can’t tell you how surprised this man was when I told him that the problem he had was that he was exercising too much and not eating enough.

Once this client listened to my reasoning and took my advice, those pounds started coming off. He doesn’t have a lot of pain anymore and he has shed thirty pounds of weight and over half a foot from his girth. He started doing strength training and intervals and now worked out only three times each week for forty five minutes or less in each period.

The reason strength training is so effective is because it builds muscle, the tissue that is effective at boosting your body’s natural fat burning capability. This makes it so you are consuming more calories while you’re going about your daily routine even after you’ve stopped exercising. Simply put, the more muscle you have, the more calories you will lose. That translates to lots of extra pounds gone over time.

When the man was relying entirely on cardio, he was burning some calories while he exercised, but he didn’t have that sustained metabolism boost that consumed fat during the day. He was also wasting his time because strength training could do more for him in less time than cardio ever could do.

Besides changing your workout habits from aerobics to strength training, you have to be careful not to cut your food intake too much. That’s what happened to this man. He was starving his body so much that his body started adapting to the reduced calories by burning less. The less you eat, the more your body goes into survival mode by shutting down your metabolism. That’s why you need to eat more as part of a successful fat loss program.

Comments (0)May 31st, 2010Posted by Dr. Charles D.C. in Healthy Eating Tips

Tips For Optimizing Calorie Consumption

If you’re trying to use traditional cardiovascular workouts for weight-loss, you’re probably wasting a lot of time. I know you go by the calorie counter on the machine, but is it accurate, and how much weight does five hundred calories equal anyway? According to theory, burning that many calories every day should result in a pound-loss by the end of the week. Scientists have the calculations down pat. The only problem is that it’s not so simple, else you’d not be reading this right now. In reality, the calorie counting display is the most evil inventions ever made.

To no avail, countless men and women, boys, and girls are paying attention to calorie numbers and dooming themselves to useless exercise. People eye those meters knowing that their next doughnut is going to eradicate any caloric gains they have made.

The conventional wisdom has become that burning three hundred to five hundred cals every day is necessary to eliminate fat. Read the fitness magazines: it’s all in there, right? Compound all this misinformation with the fact that the calorie counters read about one-fifth higher than reality.

You’re going to find out that traditional aerobic exercises are not effective in burning fat and could be more damaging to your metabolism and to your body than you think.

Even if you burn calories, you are sabotaging yourself with cardio because your body will start burning fewer calories to make up for it and you end up losing ground. One study with male subjects revealed this classic information. The need is to burn more flab in less time with more efficiency. Cardio is not going to do the job for you, sorry. The only really good way to do this is to combine resistance exercises with intense bursts of exercise.

You will burn more calories during your workout plus you will boost your metabolism, helping you burn calories all day.

Comments (0)May 29th, 2010Posted by Dr. Charles D.C. in Everything Cardio

My Secret Super-Cardio Workouts

You know that cardiovascular routines are unnecessary when it comes to losing weight – right? You need to lose all your memories of that junk people say about getting into cardio fat-burn zones and other meaningless babble. You must instead remember that what you eat has the most to do with your program. Without changing your eating habits, nothing – including cardio – will help you. That’s not to say that cardio will work: it won’t. An eight week evaluation of cardio workouts has recently proven that you won’t lose weight with traditional cardio.

With a traditional cardiovascular routine, you are wasting your life away with moves that aren’t benefiting you at all. You are going to be better off by using interval style cardio. This together with diet and resistance training will help you get going.

This is a lot better than overdoing traditional cardio in desperate attempts to boost weight loss. Cardio with intervals can actually help you. Before I continue, let me tell you of an email I got. This was from a woman who worked an 8-hour regimen of cardiovascular exercises every week.

With all this effort the lady was not losing, fat, or anything else. The only thing she was losing was patience.

This woman was so desperate that she was planning on adding even more time in the gym doing traditional aerobics in her effort to lose some weight. I had to warn her that she was already overdoing it. You can’t perform all that repetitive motion and get away with it.

I got another one from a person who was eating a lot of vegetable content, but she wasn’t getting enough calories to maintain her metabolism. She addded nuts to her diet and now she is losing weight again.

Increased activity and reduced diet are concepts that are applied to generally, and to people who aren’t doing things right. You have to resist those urges and start working toward your goals with mechanisms that have been proven.

Comments (0)May 26th, 2010Posted by Dr. Charles D.C. in Fat Burning Tips

How To Lose 3 Pounds Every Week

To get started every week, you will need to go to shopping for groceries. This way you’ll have everything in place for a week of healthy eating. I’m going to list a sample shopping list here. You need to print it and carry it to the store when you go. Once you have it settled that your nutrition is taken care of, you should now prepare for a week-long workout as follows. Mon. Get the week off to a good start with resistance and intervals as part of your session. You could get a pro to observe your form and let you know if you’re doing anything wrong. Another good thing to do is to find someone to work out with for the week. It is very important that you work with someone if you can because you’ll almost always benefit from the fellowship and accountability.

You’ll frequently overhear people in the fitness center talking about how they’d never work as hard as they are working when they are at the time. Tue.Pick your own activity on the second day of the week. You can make it interesting by finding you haven’t done before and giving it a try.

I’d like to see you review your diet today. By keeping tabs on what you’re eating, you won’t wake up to find yourself drastically off course. Wed. Use a forty five minute session to get your resistance and intervals in today. You’ll notice that this is a lot less time than traditional cardio calls for.

Thu. On your fourth day, you’ll need to pick out a half hour of fun exercises that will create a diversion to keep your body interested.

Fri. Complete the week by a good strengthening exercise and intervals session.

Comments (0)May 25th, 2010Posted by Dr. Charles D.C. in Fat Burning Tips

Easy Ways to Fix a Fitness Routine

I have some pointers for people struggling with their weight-loss program. With just a couple adjustments you will be able to get your program and your weight back on track. You’re going to start burning off more flab and shedding pounds once again. I’m going to try to spare you all the superfluous details that other articles might contain. I mean, you don’t need to know too much here: you need to find out how to give your weight control efforts a kick in the pants.

It’s understandable to get discouraged and even frustrated when you put in a lot of effort but don’t get any results. Don’t get obsessed over details. Often that’s what people do when they see that their weight program is failing them.

Adding extra workouts, re-sorting your diet, and adding in supplements in desperate efforts isn’t the way to proceed. If you want to have a beach-body, you’re going to go in the wrong direction if you’re adding aerobics and obsessing with nutritional details.

The number one thing to keep in mind is to be consistent in your committment to the basics.

By working on the base level, you are going to achieve the vast majority of your results. You need to stop adding new fancy tricks to your life and get back to what you know works.

Tip One: You have to reduce your cardiovascular activity. You should know this already: cardio isn’t where you will find your progress in weight control.

Tip Two: Return to your fundamentally sound eating plan. Focus on what you used to focus on: reduced sugars, increased fiber, carbs, low fat protein, and the healthy kind of fat. If you’ve taken up useless low-card practices or other dietery plans that weren’t part of your original plan, you need to get rid of them now.

Comments (0)May 20th, 2010Posted by Dr. Charles D.C. in Healthy Eating Tips

More Food, Less Aerobics Key to Weight Loss

It’s not every day when you hear a dietary expert tell you that you need to consume more food in order to lose weight. After all, food is what makes you fat, right? Add to that advice a recommendation to ditch your cardiovascular routine and many people think you’re nuts. I remember giving this advice to a middle aged man who had gained a lot of weight over the holidays. He was running several miles every day and had severely curtailed his eating, yet he wasn’t making any progress when it came to the scales. This guy thought he was doing the right thing, only his body was in pain and he was at risk for overuse injuries. I can’t tell you how surprised this man was when I told him that the problem he had was that he was exercising too much and not eating enough.

Once this client listened to my reasoning and took my advice, those pounds started coming off. He doesn’t have a lot of pain anymore and he has shed thirty pounds of weight and over half a foot from his girth. He started doing strength training and intervals and now worked out only three times each week for forty five minutes or less in each period.

The reason strength training is so effective is because it builds muscle, the tissue that is effective at boosting your body’s natural fat burning capability. This makes it so you are consuming more calories while you’re going about your daily routine even after you’ve stopped exercising. Simply put, the more muscle you have, the more calories you will lose. That translates to lots of extra pounds gone over time.

When the man was relying entirely on cardio, he was burning some calories while he exercised, but he didn’t have that sustained metabolism boost that consumed fat during the day. He was also wasting his time because strength training could do more for him in less time than cardio ever could do.

Besides changing your workout habits from aerobics to strength training, you have to be careful not to cut your food intake too much. That’s what happened to this man. He was starving his body so much that his body started adapting to the reduced calories by burning less. The less you eat, the more your body goes into survival mode by shutting down your metabolism. That’s why you need to eat more as part of a successful fat loss program.

Comments (0)May 19th, 2010Posted by Dr. Charles D.C. in Healthy Eating Tips

Kill Bad Breath With This One Simple Tip

No one likes bad breath, although it is a part of life. You don’t like smelling other’s bad breath, and no one likes smelling yours. Bad breath is embarrassing, and influences first encounters with people you might be trying to impress. A common way people deal with bad breath is with chewing gum. According to government data, every American consumes almost two pounds of gum every year.

You should know this already: gum is bad. Chewing gum results in problems with the hormones, and issues with your biomechanical system. It also contributes to stomach acid problems. To deal with this, many people have decided to go with breath mints, thinking that they are safer. I don’t like most of those because they often have chemical sweetening, something that is very harmful to you. Because you often need to boost your breath in a hurry and don’t have a toothbrush around, I’m going to give you some options for handling bad breath. I’ll start with the best option and then work my way down.

(1) Peppermint drops and oils. Get these products at a natural food store. You will find that peppermint tastes good, freshens your breath, and helps your stomach too.
(2) Use mouthwash and brush your teeth after you eat. This is particularly useful if you are at home.
(3) Cane sugar candy and mints. I’m thinking especially of some ginger candies that I get that are made with natural cane sugar. They are good for my stomach and help with my breath too.
(4) Gums and mints that have Xylitol. This is a good zero calorie sweetening option, but Xylitol has been known to irate the stomach.
(5) Normal chewing gum. This may shock you because of the sugar content, but it’s better than the chemicals in the no calorie gum.
(6) Don’t do this if you can possibly avoid it: artificially sweetened gum.

Comments (0)May 19th, 2010Posted by Dr. Charles D.C. in Healthy Eating Tips

Keep Your Kids Healthy When They Return to School

All of us who have children understand what summertime means: hectic days and difficult schedules. The way we worked out all year is no disrupted and it’s challenging to develop new habits with the kids around. Besides that, there are the pizza parties, ice cream trucks, vacations, and other activities that not only wreak havoc on our workout schedules; they add inches to our waistlines. I know how it is. Here I’ve listed some tips that will help you rid yourself of weight gained in the summer and get back to healthy routines for the school year.

I want to emphasize that you carry your lunch with you. Your kids should also tote their lunches to school. You can make building your lunches a family activity in the evening if you want. This helps them learn how to prepare food and you can explain to them the principles of a healthy diet.

To get ready to prepare lunches for the week, you need to make a grocery list. This way when you go shopping you have something to focus on and you are able to get healthy food without being distracted by all the poisonous goodies that surround you. It’s even a good idea to take your children shopping with you so you can train them in the ways of staying on budget and making healthy choices at the supermarket.

Believe me, you are not the only person who is limited by time constraints: we all are. The thing is that by teaching your children to be attentive to what they eat, you can help them avoid becoming part of the fast food generation. Youth who eat fast food will eat the same things when they grow up, paving the way for serious health problems by the time they reach middle age.

When school resumes, plan your schedule so you have time to exercise. You can leave the children at their school and then go work out for example. This will present a good influence to your children; while at the same time will help make sure you get to exercise. Be sure to be dressed out so you don’t have to go back home first. Another good thing is to get your stuff ready at night so in the morning you don’t have so much turbulence in the house. Get the children to pack their things to and you’ll be surprised how smoothly the day can get started.

Comments (0)May 18th, 2010Posted by Dr. Charles D.C. in Healthy Eating Tips

Is Butter Your Friend or Your Foe?

Many people who observe my eating habits are surprised that I use butter. Butter has developed a bad name, but I am aware of the facts: butter has good fat that will help me lose weight. It can do the same for you. You see, people aren’t dying every day from eating butter: they are dying because of the sugary, chemical-laced food they consume.

The Fat Loss Factor details many of the food problems that affect us these days and guides readers into making wise choices for their diet. Let me give you some basic information:

First, you need to know that fat from animals declined in the typical diet from over eight percent in 1910 to just over sixty percent in 1970. Something else: butter consumption declined from eighteen pounds annually per person to just four. Finally, in the past eight decades, cholesterol has changed by just a single percentage point increase. In light of these facts, you would have trouble explaining the heart disease epidemic using modern conventional wisdom.

To explain the heart disease rates in spite of reduced butter and fat consumption, here are a couple other facts: first, the consumption of vegetable oil, margarine, shortening, etc. increase fourfold. Then consider that people increased how much processed food they have eaten by 60%. I think we’ve found the answer.

The bottom line is that if you stop eating margarine and other butter substitutes you can make serious progress toward weight control. You will feel better and you will have better health too. Of course, the butter that you use should be organically raised and naturally processed. You will find that color of natural butter is better than that sold by the major labels: it tastes better too. If you want a place to start shopping for good butter, try looking at the products at www. grasslandmeats.com.

Here’s a recipe using butter that you should try:
Ingredients: two chicken-breasts (one pound total), six tablespoons of butter that has been melted, juice from half a lemon, a one-fourth cup of oil (olive), garlic powder and pepper.

To cook the chicken, put a tablespoon of butter in the pan and let it melt (Mix in salt, garlic powder and pepper if you want to). Use low heat and stir in the butter you have left. As you continue to stir, pour in the oil and then add more seasoning if necessary.

Comments (0)May 18th, 2010Posted by Dr. Charles D.C. in Healthy Eating Tips

Your Fat Loss Ally: Coconut Oil

One food that is known to boost your metabolic rate is coconut oil. This is a wonderful oil that helps you win the battle against fat, and should become part of your nutritional regimen. I have encountered many people who think that coconut oil is bad for you, but it’s not. You will find that many oils contain saturated fat (a bad thing), but coconut oil, olive oil, and the like are “good” fats that have definite health benefits. Here I’m going to deal with some of the misconceptions about coconut oil.

(1) While it’s true that coconut oil has fat in it, it is “good fat” that is part of a healthy, weight-maintenance diet. Coconut oil will help you lose fat and build a healthy metabolism.
(2) Although many point to the fact that because coconut oil has saturated fat in it, it must be bad. This is incorrect. The truth of the matter is that saturated fats don’t create heart problems and obesity: it is processed sugars that cause those problems.
(3) It’s common to hear that those who have heart issues shouldn’t eat anything with coconut oil: this is not true. Coconut oil is one of the healthiest types of oil around. One component of it, lauric acid has good properties that fight viruses, bacteria, and fungi, so it is an important home remedy. Also, it doesn’t have any trans fat so there’s not much to worry about. The fat in coconut oil are MCFA, a type of fatty acid that is easily digested by the body.

I want you to start using coconut oil in your cooking. Be sure you get organically sourced and naturally processed varieties. If you get the mass-produced varieties, you will find that you lose much of the benefit because the healthy components are stripped out during processing. If you’re not into cooking, you can take two or three tablespoons of it a day to boost your weight loss plan. Should you discover that natural coconut oil is hard to find in your area, you can find some at http://wildfamilynaturals.com.

You can learn more about coconut oil and other healthy eating tips, download the Fat Loss Factor now.