Left Brain Right Brain

So what is Left Brain & Right Brain?

The concept of right brain and left brain thinking developed from the research in the late 1960s of an American psychobiologist Roger W Sperry. He discovered that the human brain has two very different ways of thinking. One (the right brain) is visual and processes information in an intuitive and simultaneous way, looking first at the whole picture then the details. The other (the left brain) is verbal and processes information in an analytical and sequential way, looking first at the pieces then putting them together to get the whole. Sperry was awarded a Nobel Prize in 1981, although subsequent research has show things aren't quite as polarized as once thought (nor as simple). Ready more..

BASIC FUNCTIONS

LEFT BRAIN FUNCTIONS uses logic detail oriented facts rule words and language present and past math and science can comprehend knowing acknowledges order/pattern perception knows object name reality based forms strategies practical safe

RIGHT BRAIN FUNCTIONS uses feeling "big picture" oriented imagination rules symbols and images present and future philosophy & religion can "get it" (i.e. meaning) believes appreciates spatial perception knows object function fantasy based presents possibilities impetuous risk taking

So I've been taking a self inventory to see what are my strongest areas and I've deiced to take the Right Brain vs Left Brain Creativity Test! I used three different website but found Ai provides the most information regarding your results. 

According to Art Institute of Vancouver my results showed:

Left Brain	Right Brain
45%	55%

You are more right-brained than left-brained. The right side of your brain controls the left side of your body. In addition to being known as right-brained, you are also known as a creative thinker who uses feeling and intuition to gather information. You retain this information through the use of images and patterns. You are able to visualize the "whole" picture first, and then work backwards to put the pieces together to create the "whole" picture. Your thought process can appear quite illogical and meandering. The problem-solving techniques that you use involve free association, which is often very innovative and creative. The routes taken to arrive at your conclusions are completely opposite to what a left-brained person would be accustomed. You probably find it easy to express yourself using art, dance, or music. Some occupations usually held by a right-brained person are forest ranger, athlete, beautician, actor/actress, craftsman, and artist.

My most dominant characteristic in the Left Brain percentage is:

Linear processing is a method by the left hemisphere to process information. In this process, the left brain takes pieces of information, lines them up, and proceeds to arrange them into an order from which it may draw a conclusion. The information is processed from parts to a whole in a straight, forward, and logical progression.

Your Linear AnalysisWhen processing information using this method, you will occasionally feel the need to see the "whole picture" before you are able to achieve results. At other times, you are able to piece all of the parts together in a straight and logical progression to form a whole, which then enables you to understand what you have processing. The information, your mood, and your level of comfortable are all factors that determine your response to a linear processing problem.

My most dominant characteristic in the Right Brain percentage is:

Fantasy-oriented processing is used by the right hemisphere as a method for processing information with creativity. It focuses much less on rules and regulations than the processing method of a left-brained person. Due to the fantasy-oriented processing mechanism of a right-brained person, they do not adjust well to change. Instead of adapting to the change in the environment, a right-brained person attempts to change it back to the way they liked it. But fantasy-oriented processing also provides the advantage of creativity to right-brained individuals, and since emotion is integral of the right side of the brain, anything a fantasy-oriented person becomes involved in emotionally will aid their ability to learn.

Your Fantasy-oriented Analysis
You have the ability to use both creativity and reality to process the information you receive. This is a unique gift that allows you to both focus on rules and regulations but to also act with creativity. You are able to adjusting to change, even though you might not like it, and you can become emotionally involved in your work if it interests you.

Two more Results:

Brain Lateralization Test Results

Right Brain (48%) The right hemisphere is the visual, figurative, artistic, and intuitive side of the brain. Left Brain (48%) The left hemisphere is the logical, articulate, assertive, and practical side of the brain

Are You Right or Left Brained?
personality tests by similarminds.com

And:

Right Brain/ Left Brain Quiz The higher of these two numbers below indicates which side of your brain has dominance in your life. Realising your right brain/left brain tendancy will help you interact with and to understand others. Left Brain Dominance: (16) Right Brain Dominance: (16) Right Brain/ Left Brain Quiz

Leave your comments below.... Try the test yourself and share your results!

Miserable Monday

Are you optimistic on Mondays'?

Do you have clear intentions for the week?

Are you grateful for everything in your life?

Do you love life?!!

These 5 Tips are your answer to a Miserable Monday




In case you still feel like working out this week, here is your strength training schedule. 

Advance - Week Breakdown (~4 Week Schedule):

Monday - Chest Press, Pull Ups, Clean & Press, Triceps Push Downs and Dumbbell Curls. 4 Sets 8 to 10 reps.

Tuesday - Squats, Lungs, Dead-lifts, Leg Curls, Standing Calve Raises and Seated Calve Raises. 4 Sets 8 to 10 reps. 

Wednesday - 500+ Meter Swim and 1 Hour of Yoga

Thursday - Incline Chest Press, Pull Ups, Lateral Raises, Skull Crushers and Barbell Curls. 4 Sets 8 to 10 reps.

Friday - Leg Press, Lungs, Hyper Extensions, Leg Curls, Standing Calve Raises and Seated Calve Raises. 4 Sets 8 to 10 reps. 

Saturday - 2+ Active Rest (swim, play team sport, hike, BootCamp etc..)

Workout Breakdown:

10 minutes warm up: core, speed, Agility, balance, functional, & stretching

40 minutes Strength: 30 to 40 minutes big body parts & 10 to 20 minutes small body parts. 

10 minutes Condition: 2 - 3 rounds of functional exercises (Jump rope & jumping jacks) or MMA/sport conditioning

5 minute cool down stretch 

Home Work Weight Loss: 20 to 50 minutes cardio after workout

Thank you for reading. Please leave your comments and suggestions below.

Video Source: http://survivingfitness.com/

Online Fitness Training and Lifestyle Coaching: www.MFScentral.com

Giving It a Rest

This is me Thanksgiving day around 4:00 pm.... 

Does your resting heart rate sound like a jackhammer drilling through concrete? 

In other words, if your heart rate is way above what it normally is - say, about 10 beats - take it easy or take a day or two off!

Do you feel chronically sore or weak?

If you lift a cup of coffee and it feels like a 10-pound dumbbell, STAY HOME!!

Do you get chronic colds and infections? More vitamin C, Echinacea, and Goldenseal are not going to do if for you.

Are you not sleeping well? 

If your tired and not sleeping well, you're damaging with your hormone balance for sure. Take naps, don't set the alarm clock, and sleep to noon.

Are you irritable, anxious, or depressed?

It's not a good sign if you lock your keys in your car and smash the window to retrieve them instead of calling the auto club.  Don't ask me if I did this.....

Can you not concentrate or do you feel disoriented?

If you make a left-hand turn signal while you're on a stationary bike, you might need some rest.

For most people, exercising too much is about as big a problem as saving too much money. Is that possible?! haha.... However, some beginners - in their zeal to make up for 20 years of neglecting their bodies - vow to exercise every day for the next 20 years!! This not a smart idea.... If you're trying to get fit, your workouts are only part of the equation; rest is just as important :-)

Aim for B.A.L.A.N.C.E:

Breath - Cardio & deep Breathing. Purpose is to increase the body’s ability to process oxygen at the cellular level.

Agua - The amount of water you consume daily. Purpose is to hydrate the body.

Lengthen – Stretching, yoga, chiropractic work. Purpose is to avoid impingement, keep the body aligned, increases blood flow to muscles.

Anaerobic Exercise - weight training or weight resistance. Purpose is to strengthen muscles, ligaments, tendons and bones. It also increases metabolism.

Nutrition and Supplementation - Food and vitamins. Purpose is to regulates metabolism, energy source, strengthens immune system and facilitates recuperation.

Cleansing - Fasting and colonic to cleans and regulate bowel movements. Purpose is to rid the body of toxins and toxic waste.

Energize – Sleep, meditation, massage, reading and affirming. Purpose is to reset your internal battery, and increase the mental awareness and strengthen the body.

What Happens If You Stop Exercising?

Physical conditioning is a use-it-or-lose - it proposition.  A couple of days of inactivity won't set you back, but if you continue to slack off, your improvements fade in a matter of weeks. Benefits from your training or conditioning are lost within two weeks to three months.

But there's good news, too. You can preserve your hard-earned fitness even if you go through a period when you don't exercise as much as usual. Suppose you're a business owner.  You get into a really good routine of exercising four days a week for an hour, and you keep up the routine for four straight months. Then, unexpectedly, the market/economy shifts on you and for two months straight you're buried in a lot of paper work, travel, IRS, attorneys, and extra meetings early in the morning! Well, instead of abandoning exercise completely, which would practically guarantee that you lose all your progress, you can cut back and still maintain your fitness for up to 12 weeks.

How you say? Instead of training 1 hour 4 days a week, you could get by with 1 hour twice a week or 30 minutes 4 times a week. The only requirement is that you keep up your usual pace or intensity. When you get back to your regular routine after crisis mode, you may find that you've lost no fitness at all or maybe just a tiny bit :-)

www.BodyByFadi.com

www.MyFitnessSolution.com

Turkey Training for a Carved Physique

This weeks article is dedicated to Thanksgiving!

Because most people will be out of town or with their family for the Thanksgiving holiday, we are going to Turkey Train!!

Turkey Training consists of a 3 day body split and carb depletion.

We'll start with your workout and nutrition schedule basic overview:

WORKOUT SCHEDULE

Day 1: Chest, Back, Traps & Core

Day 2: Gluteus Maximus, Legs, Hamstrings & Calves

Day 3: Shoulders, Triceps, Biceps & Forearms

Day 4: Eat in moderation, catch up on sleep and BE THANKFUL!!

Day 5: Enjoy a 4 day weekend with or without exercise. All depends on your plans for the following week.

NUTRITION SCHEDULE

*Basic Calorie Intake Formula:

Weight Maintain: 15 multiplied by your weight (example; 15 x 200 = 3,000 Calories)

Weight Loss: 10 multiplied by your weight (example; 10 x 200 = 2,000 Calories)

Weight Gain: 20 multiplied by your weight (example; 20 x 200 = 4,000 Calories)

Or use a FREE DAILY CALORIC NEEDS CALCULATOR HERE

*Basic Micronutrients Ratio:

Day 1: Protein 40%, Carbs 50% and Fat 10%

Day 2: Protein 40%, Carbs 40% and Fat 20%

Day 3: Protein 40%, Carbs 30% and Fat 30%

Day 4: Eat in moderation, catch up on sleep and BE THANKFUL!

Day 5: Repeat day 1 to 3 or enjoy a 4 day weekend off! All depends on your plans for the following week.

TODAY'S WORKOUT

Warm Up: 10 minute Core & Agility

• Mini Skips, Skip Kicks, Butt Kicks, High knee Stretch and Hitler Walks  
• Side Shuffle, Side Skips, Karaoke and Side Stretch Lung         
• Jumping Jakes, Abdominal Bicycles and Carb Walks

Round 1: Functional Chest

• Walk out/in Push Ups                             3 sets 10 reps

Round 2: Chest & Back

• Flat Chest Press                                      5 sets 10, 10, 8, 8, 6 reps
• One Arm Rows                                      5 sets 10, 10, 8, 8, 6 reps
• Step Up                                                  5 sets 10 reps

Round 3: Chest & Back

• Incline Chest Press                                  3 sets 10, 8, 8 reps
• Underhand Pulldowns                            3 sets 10, 8, 8 reps
• Weighted Hanging Ab Raises                3 sets 10 reps

Round 4: Chest & Back

• Cable Chest Fly                                      3 sets 12 reps
• Front Lat Pulldown                                 3 sets 12 reps
• Hanging Oblique Raises                         3 sets 12 reps each side

Conditioning: Short Explosive Speed

• 40 Yard Sprints                                     10 - 12 Sprints 50% to 80% of Max

Cool Down: 5 Minute Stretch

• Hamstring
• Inter Thigh
• Lower Back
• Chest
• Shoulder
• Biceps

One-Site Training Location: 2505 Newpoint Parkway NE
Lawrenceville Ga, 30043

Custom Workouts and Meal Plans: Register: www.MyFitnessSolution.com

Personal Training Services from Fadi Malouf visit: www.BodyByFadi.com

Paula Peril The Invisible Evil

Atlantis Studios produces many fine comics, graphic novels, and specialty art and video for a variety of entertainment and commercial clients. Would you like to see your science fiction, fantasy, or action adventure property come to life? Click here for information on how to make your vision a reality!

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PAULA PERIL
"THE INVISIBLE EVIL"20-Minute Original Movie!

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This High-Definition Collector's DVD features Paula Peril's third live action
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85% off weight loss package

Atlanta

November 12, 2010

TODAY'S DEAL: 85% off weight loss package My Fitness Solution @ The Factory $45 Value $300 Discount 85% Savings $255 Time Remaining:  57:29:56   Post to Facebook

Highlights Only $45 (for a $300 value)! Certified Fitness Pros Includes meal plan, online resources, 1 month gym membership

The Fine Print One per customer. Must register for program within 2 mo. of purchase date. Gym membership valid at The Factory (Lawrenceville), Atlanta Wellness Center (Dacula), BodyPlex @ Mall of Georgia (Buford). Expires 1/14/11

About This Deal

Have you started counting "walk downstairs to the home theater,” "check the mail,” or "scoop leaves out of the pool” as your daily workout? Hey, we're not saying those little actions don't add up, but do they add up to make you a svelte, muscular, age-defying specimen of physical perfection? Or, at least, in the best shape you can be? It is actually possible, for less time and money than you think, to drop pounds and clothing sizes, and improve your health, when you have a fitness pro helping you reach your desired objectives. (And no, it's not too late!) Everyone's raving about this guy named Fadi at My Fitness Solution.

Now, save 85% off a weight loss package at My Fitness Solution that includes customized meals plans, an exercise regime, online resources, and a 1 month gym membership for just $45 (for a $300 value). No kidding. You are just 45 bucks away from feeling and looking fabulous for the holidays, and facing the new year as a new, improved you. And your dog would find it tail-wagging to have a fit buddy again! (Hint: opening the back door so the dog can go out is not exercise!)

*For questions about deal restrictions, meal plans or online resources, call 404-997-0218. 

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My Fitness Solution @ The Factory

Participating locations:

1. 2505 Newport Pkwy NE, Lawrenceville, GA 30043
2. 2108 Teron Trace, Dacula, GA 30019
3. Mall of Georgia Blvd, Buford, GA 30518

What Your Neighbors Are Saying

Excellent trainers. Dramatic results with weight loss and energy.

"Fadi and Frank are superior trainers! I have been training with them for just a couple of months and seen a dramatic difference. Besides the burst of energy, newfound confidence and a better mental state, Fadi and Frank are just as dedicated to my success as I am! My new healthy diet plan, core exercising and affirmations will build my physical and professional persona. "

posted by ChiChiO

"I came to My Fitness Solution about a year ago after working out at a gym six days a week without a trainer. I am not out of shape, but I was not getting the results I wanted and didn't want to spend as much time in the gym. At My Fitness Solution the trainers keep you inspired and motivated. You definitely see results in less amount of time! They plan meals that keep you healthy, lean and taste delicious. The workouts are always changing which keeps me motivated and my body from hitting a plateau. My Fitness Solution is affordable and definitely worth your time and money. I have found a workout experience that challenges me and yet makes me feel successful each time. And because of the bond that toughing it out with others creates, you share in their victories too. Instead of dreading your next workout, you find yourself rearranging everything else in your life so you don't miss one. "

posted by Lslong

Questions about this deal? Check our FAQs. Still can't find your answer? Contact us.

Atlanta Wellness Open House

In Her Own Words

This section of My Fitness Solution is dedicated to one of our hard working clients, who shows courage and dedication in their commitment to getting and staying fit. This month we salute Claudette Clemmons. Please read her story below:

 

Below is the testimony of Claudette Cambell a My Fitness Solution member, enjoying life with MS. Claudette was featured in the May edition of Body Talk, but we thought her story was worth being told in her own words, so that she may be an inspiration to others.

 

 

It began with one sentence. “Claudette, you have Multiple Sclerosis.” I didn’t know whether to laugh or cry. I had been going to doctors for 4 years attempting to find out what was wrong with me. So having a diagnosis was a relief. On the other hand, finding out you have a chronic disease of the central nervous system was devastating. Oh, I failed to mention that I was also fat and in my fifties! During the 4 years leading up to my diagnosis, I had seen my body become weaker. I was depressed. I was having tremors in my right hand. It seemed like every day, I fell or tripped. When I walked, I looked drunk and had to use a cane. My speech was slurred. And the fatigue was overwhelming. All I could do was go to work, come home and go to bed. I felt life was not worth living and my condition appeared to be worsening. Then something wonderful happened. I met Fadi Malouf. Actually, my daughter, Kellee Haas, gave me Fadi as a Christmas present. She gave me 3 months of personal training with a guy that has helped change my quality of life.

 

 

Kellee is the owner of North Georgia Dance and Music Factory in Dacula. When she told me she was working with a personal trainer my response was WHY? You dance 40-50 hours a week. You don’t need a trainer. You are already fit. Because of our busy schedules, Kellee and I did not see each other for about 3 months. When I did see her, the difference was noticeable, She looked awesome. Shortly after that, Kellee asked me if I would just try working with Fadi. I felt that I certainly did not have anything to lose. I started working with Fadi the last week of January 2004. It was a struggle, but with his encouragement, I knew that we could make things better. I began walking 5 minutes each day increasing 5 minutes each week until I reached 60 minutes daily. It is now a ritual. I do 60 minutes of cardio daily, before breakfast. (Okay, almost every day) Fadi works with me 2 days a week.

 

 

The results are unbelievable. I no longer use my cane. I have lost over 40 pounds. I feel better, I look better, I am happier. My quality of life has improved 200%. My doctors are thrilled with my transformation.

 

 

Fadi and I both know and understand that I have to be trained differently. My MS is remitting/relapsing which means that I have flare-ups occasionally. I have to take terrible drugs that affect my strength. Also, Heat is devastating to a MS patient and if I push too far, it takes me days to recover. Fadi is always there, urging me on, altering my workout to whatever my condition is that day. He has even been known to call and check on me.

 

 

My goal now is to lose more weight and become stronger. I want to be FIT in my fifties. I hate to think where I would be today, if I had not taken the first step into Fadi’s care. . What he has done for me is truly a miracle.

 

 

Thank you, Fadi.

 

 

Exercise and Multiple Sclerosis

Should you exercise with MS? That is a question often asked by people when diagnosed with multiple sclerosis. Actually, according to an article from WebMD, “exercise can help ease the symptoms of MS”. As with starting any other fitness program, you should check with your physician before starting and remember not to overdo it. You must be careful not to overstrain and already sensitive muscular system.

 

 

Below are some helpful tips for safely exercising with MS:

 

 

1. Start your fitness routine by warming up and end by cooling down.
2. Start slowly and with small sessions, and work your way up.
3. If balance is a problem, make sure you are working out near a rail or bar.
4. Do not try to be superman or woman, Stop if you feel sick or hurt.
5. Have Fun! Select an exercise that you enjoy! Some common ones for people with MS include, water aerobics, swimming, tai chi, and yoga.

Posted via email from askfadi's posterous

Metabolic Training, What is That?

Metabolic training, what is that and is it going to hurt me?  I hear all kinds of crazy questions when people start talking about metabolic training or metabolic conditioning.  The most frequent question is, "what is it"?  In simplest terms it refers to exercises that will improve or enhance the body's energy systems.

Now you are probably scratching your head wondering what are the body's energy systems.  The body has 3 of them 1 aerobic system and 2 anaerobic systems.

Aerobic means in the presence of oxygen and anaerobic means without oxygen.  Aerobic activities involve low intensity exercises that are performed for 15 minutes or more.  Things such as biking, swimming and jogging.  Anaerobic activities involve moderate to high intensity activities that are performed anywhere from a few seconds to 2-3 minutes.

In the past if someone wanted to shed some excess fat on the body they would begin jogging.  Even today jogging seems to be the exercise of choice for fat loss.  Problem is you do not burn enough calories during the workout to amount to any substantial fat loss.  And more importantly jogging does not produce an EPOC effect, but moderate to high intensity training does.   EPOC (excess post-exercise oxygen consumption) refers to the elevated state of oxygen consumption after exercise in an effort to bring the body back to its pre-exercise state. 

In other words, not only are you burning far more calories during the high intensity workout (which could be only 10-15 minutes in duration compared to 30-45) you are going to continue burning calories for some time after the workout, your metabolism stays revved up.

Higher metabolism for a longer period of time = increased fat burning power!

I think anyone would be happy with that formula.  Workout less and reap bigger gains.  As with anything there is a catch, you have to work harder than you have probably ever worked out before.

The Workout:

Probably the easiest form of metabolic training is in the form of timed sets, such as 1 min of exercise followed by 15 – 30 seconds of rest.  This format would usually be repeated for about 10 – 15 minutes.  All the variables will be dependent on your fitness levels.  You might ask can this be used with traditional resistance training exercises.  The answer is of course, a lot of people call it metabolic resistance training.  To figure out the amount of weight you should use, take your 10rm (or amount of weight you can lift for 10 repetitions) and just use 75 – 80% of that number.

You may have to go a little lighter for some exercises.  The idea is to work as hard and as fast (still with very good form) as you can for the entire minute.  If it was to easy up the weight, if it was to hard and you couldn't finish the set drop down the weight a little.   The amount of exercises used per session can vary anywhere from 2 – 5.

The Exercises:

The exercises you choose for metabolic training are important, some exercises just don't work.  On the other hand, some exercises may work for one format of training but not for another.  Same thing with individual people, if you are not strong enough for push-ups yet, a push-up is not going to work real well for you.  The exercises really need to be total body in nature,  so a bicep curl would not work.

Here are a few of my favorites:

• Barbell or dumbbell reverse lunge
• Barbell or dumbbell inline lunge
• Alternating lunges
• Squat press
• Squat Jumps
• Squat thrusters
• Burpees
• Mountain Climbers
• Bear crawls

I love to mix in exercises using the big bands as well as exercises on the TRX.  Really, your options are limitless be creative and see what else you can come up with to add to the list.

Sample Workouts:

I have included 3 sample workouts, a beginner, a moderate and an advanced workout.  If you aren't sure what fitness level you are, start at the beginner level, it is always easier to go up rather than start too high and become injured. 

Important note:  if you are new to exercise and just starting out, I do not recommend metabolic training.  I make sure all of my new clients have a 2 – 3 month training base before they start this type of training.

Beginner Workout:

• Inline lunge without weight right leg - 30 seconds
• Inline lunge without weight left leg – 30 seconds
• Burbees – 30 seconds

In between each set take a 30 second rest break.  Repeat 4 times for a 12 minute workout.  After round 1 this may be repeated a second time take a 2 – 3 minute break in between rounds.  If you feel really good adjust the times 30 seconds on 15 seconds off or it could be 45 seconds on 30 seconds off.

Moderate Workout:

• Dumbbell alternating Lunges – 1 minute
• Dumbbell squat press - 1 minute
• Mountain climbers – 1 minute

In between each set take a 15 – 30 second rest break.  Repeat 4 times for about a 12 minute workout.  After round 1 repeat this for 2 -3 more rounds.  Take about a 2 minute break in between rounds.

Advanced Workout:

• Squat thrusters – 1 minute
• Mountain climbers – 1 minute
• Barbell row – 1 minute
• Squat Jumps – 1 minute

For the advanced workout only use the rest periods in between sets if necessary and if used try to keep them down to 15 seconds.  Repeat this workout for 4 rounds.  Rest about a minute if needed in between rounds.

If your fat loss efforts need a boost give these workouts a try.  Feel free to leave me your favorite exercises or even your favorite routine.  Have a great weekend.

Stay Motivated,

Karen

Article Source: http://www.secretstolivingahealthylifestyle.com/

Posted via email from askfadi's posterous

50 Weight Loss Tips

Whether you are trying to lose 5 pounds or more than 50, the same simple laws of physics determine whether or not you will lose weight and how fast your weight loss will occur. Remembering these simple guidelines and putting them into practice can lead to weight loss without the aid of any special diet plans, books, or medications.

Our weight is determined by the amount of energy that we take in as food and the amount of energy we expend in the activities of our day. Energy is measured in calories. If your weight remains constant, you are probably taking in the same amount of calories you burn each day. If you're slowly gaining weight over time, it is likely that your caloric intake is greater than the number of calories you burn through your daily activities.

50 Weight Loss Tips by Chris Pirillo

I lost 30 pounds in three months. If you wanted to know how I did it, and how I intend on maintaining my current weight, then these 50 weight loss tips are for you. I’m not an expert, but I do speak from experience. If it helps you attain your own weight loss goals, then I’m happy to have helped (if only to serve as a reinforcement of knowledge you already possess). Most of this, I learned on my own or through close friends and family members. Feel free to add your own tips to this list, too!

If you want even more help, I now have an PDF eBook series available (with an affiliate program): get my diet weight loss ebook before you scoot away!

1. Dietary control and exercise. It’s true what they say – all you need to do is watch what you eat, and expend more energy than you consume. It’s really that simple. You can quit reading this list now, you now know everything you need to know and didn’t need to fork over $500 for the privilege of me telling you the secret of losing weight. You don’t need to read a 4,000 page book, you don’t have to buy a tape series, you don’t need to stay up late at night to watch infomercials to understand this basic premise. It’s 100% true.
2. Change your lifestyle. If you’re calling this a “diet,” then you’re going to gain all the weight back (and more) within a few months of losing it. Diets do not work. Diets are temporary. When you change your dietary lifestyle, however, you’re changing your habits – and you’re putting yourself on track for long-term / continued success and weight maintenance. Don’t ever tell anybody you’re on a diet – ever. I’m speaking from experience, here – a reformed low-carber. Worked out well for a while, but ultimately failed because my entire lifestyle didn’t change (permanently).
3. Join an online support group. In my case, I created my own – FatBlasters. It’s essential that you not feel alone, and reaching out to friends (new or old) is typically a smart move. I just heard about PeetTrainer, but didn’t know about it when I began down the road to weight loss. You have to know that others are out there for moral support – they know things that you couldn’t possibly know, and they’ve probably been “in your shoes” at some point in the past (or present). Share stories, laughter, tears, successes, and failures – share them. There are thousands of communities out there, so keep looking until you find the one that fits you.
4. Take before and after photos. I know it sucks to see yourself as a chunky monkey (sorry, that’s what I called myself – if only to get myself motivated to meet my weight loss goal). However, there’s no easier way to illustrate your progress. The “after” photos are far more fun to capture and share, admittedly. Find yourself on Flickr! It’s good to see yourself how others see you. Do you like how you look? In many ways, Flickr helped me lose weight.
5. Hire a substitute teacher. Don’t reach for the brands you know and love immediately – or without thinking first. Eggs are “good” for you, but consider using egg substitutes instead (in fact, many restaurants will let you order lower calorie foods). There are countless “lower” alternatives for you to try. If something different doesn’t taste good, by all means – find a better substitute, or eat less of the original. In some cases, the substitute may be worse for you than the regular version of the product. The good news is, healthier choices are silently replacing their “normal” counterparts – and they taste just as nice.
6. Start reading labels. I know it sucks, but you have to do it – and there’s no way to avoid this tip. If you don’t know what you’re putting in your mouth, you’re flying blind. Don’t assume, either – triple-check the ingredients list and serving sizes. You must rely on yourself for this; nobody else is going to be able to lose the weight or do the math for you. It’s not that complicated a task, but it will require effort. If nothing else, just pay attention to the calorie count.
7. What’s so funny about bovines? If you like cheese, you must buy theLaughing Cow brand, and keep several of the suckers in stock at all times. The individually-wrapped wedges make for excellent snacks, and are wonderful when melted over just about anything edible. I’d be careful about straight-up American cheese, though – it’s oil, but not necessarily as good for you as (say) a slice of cheddar would be. I have yet to find something as calorie-light and filling as Laughing Cow (I don’t know how they do it).
8. Tell your family. You’re not going to lose the weight alone, even if you ARE alone in losing the weight. If you’ve got a family at home, talk to them about it – initially, not incessantly. Let them know what you’re going to do, and that you want (and need) their support. If you don’t let them know, you’re running the risk of them inadvertently sabotaging your efforts. You want them to help you get to your goal(s). You want them to share in your happiness when you’ve made it past a certain mark. Who knows? Maybe some of your new habits will rub off on them and they’ll become healthier people, too?
9. Go public. I didn’t want to admit that I had screwed up, but admitting the problem in public was the first step on the path to eventual success. I was now accountable for my actions, and all my friends knew what I was doing. There was no turning back, otherwise I’d be risk damaging my integrity. I didn’t want to disappoint the people who read me on a regular (or semi-regular) basis. Plus, it’s an easy way to find out which of your friends have gone through the process before – and glean tips from their own experiences. Then, other friends might become inspired to do the same thing you’re doing once they see that you’ve taken the first step.
10. Identify your exercise. No exercise was created equal. You might like running, so run. You might like jogging, so jog. You might like stationary bikes, so bike stationarily. Find the one that works best for you – that isn’t too much of a chore for you to do regularly throughout the week. Don’t pick a routine that you don’t like – or you won’t want to do it, and you certainly won’t stick with it for long. I also wouldn’t recommend buying into that whole “no pain, no gain” mantra. I’ve lost weight without hurting myself, and you probably can, too.
11. Become a Gazelle. You’ve probably seen Tony Little on TV, selling his Gazelle glider – a low impact exercise machine. I can tell you: it works. It’s easy on my legs, and really gives me a workout when I apply myself on it. Some people say it’s awkward to use, but I love mine – and would consider recommending no other home exercise equipment at this point. Then again, I’m a wimpy geek who only wants to burn calories.
12. Zone out. There’s a reason why people exercise to their favorite music – listening to external stimulus takes your mind off of the physical activity. That’s the secret to making “exercise time” fly. If you’re concentrating on what your body is doing, the session is going to drag on for what will seem like days. Buy a portable music player, or situate yourself in front of a television.
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13. Never count on live programming. It’s important to stimulate your mind while your body is exerting itself in other ways. However, never rely on “what’s on TV or the radio” at the time. Instead of zoning out, you’ll find yourself flipping between channels – and that’s going to make the time drag as much as it would if you weren’t keeping your mind busy in the first place. “Live” is a very bad idea. Go with pre-recorded programming or go without.
14. Video games helped me lose weight. I can keep my balance on the Gazelle (which some might find difficult to do). As such, I plugged an Xbox 360 into the TV and started to play it while I was working out. Immediately, I found that I was sweating more than I was when I was only watching TV passively! The reason boils down to a single word: adrenalin. Now, the only way I’m able to work up a sweat is when I play a fast-paced game on the game console. Yes, even game genre is important; avoid any diversions that require long pauses between tasks. Racing games (like Burnout) have worked very well for me. The more mindless the game, the better your burn, the faster the exercise session will go.
15. Set realistic goals. You can lose 50 pounds in a week if you work out 12 hours a day and eat nothing but celery – but not if you’re human. Slow and steady wins the race. Don’t bite off more than you can chew – literally. Make small goals on your way to the bigger goal(s). In the end, you’ll have achieved more (and more frequently, might I add).
16. Avoid trans fats and high fructose corn syrup. I offer this suggestion for a few reasons. First, they’re not good for you anyway. Second, you’ll eliminate a lot of the “bad foods” outright – no questions asked. You’ll have to become more selective in what you eat by avoiding these two nasty ingredients – which are in more foods than you probably care to know.
17. Don’t always listen to your mate. I’ve already suggested that you tell your family – but sometimes members of your family will try to dissuade you from trying to lose weight. It’s simple: they might not want you to succeed where they may have already failed, whether consciously or inadvertently. Your loss is not always their gain. Watch out for statements like: “You’ve lost enough weight.” or “I like you just the way you are.” Fact of the matter is, if YOU don’t like the way that YOU are – then YOU are going to have to do something about it, no matter what anybody says. They still love you, though (in theory).
18. Don’t compare yourself to others. Every body is different. It stands to reason that everybody will lose weight differently. Even if you do the exact same things that I do, you won’t lose weight at the same rate. The key is in finding your triggers. Keep your goal in sight, and do whatever you have to do to meet that goal. When you start looking at someone else’s habits, you’re only going to become discouraged and quit without even realizing that it’s physically impossible to be anybody but yourself.
19. Women aren’t men. It’s been proven that men can lose weight more rapidly than women can, which is likely due to our physiological makeup (women are supposed to have more fat than men, because they’re the birthing gender). This isn’t a sexist statement to make – it’s pretty much the truth. As such, females should expect to set separate goals than males – especially if you’re working on losing weight together, side by side.
20. Take a magic pill. Nonsense! There is no such thing as a magic pill. Don’t fall victim to the hype of the latest fat-burning drug commercial. If you listen or read closely, you’ll see that every single one of these things is effective when combined with proper diet and exercise (which they even state in their advertisements). The side-effects for these drugs are usually worse than your additional weight, anyway.
21. Vitamins are good for you. If you’re going to take any pills, let them be natural supplements (like Essential Fatty Acids or multivitamins). Be careful about overdoing it, though – especially with herbal remedies. Too much of anything is a bad thing. You can consult a nutritionist, but always buy on your own – and keep these supplements to a minimum. Remember, too, that specific vitamins are no good without specific minerals.
22. Deck your desktop. In the beginning, some of my friends sent me complicated spreadsheets to help chart progress. Uh, no – not for me; I’m the kind of guy who likes taking the easy route. As such, I scoured the Web for the best desktop tool and remembered CalorieKing. You won’t find anything easier to use. Trust me, this is the one; I can keep track of everything I eat and expend (without hassle). While the statistic-addicts will love CalorieKing for its thoroughness, the utility was truly designed with non-geeks in mind. The CalorieKing Web site and service are fine on their own, but the downloadable client is what you really want to get. Pay the registration fee, man – how much is your health worth to you?
23. Identify your ideal weight. If you’re 5′5″ with a certain build, there’s an ideal weight that matches your body type. Find it – and make that your goal. And if you don’t know what that might be, try searching the Web for a calculator (though results and calculations will vary by a small margin). Now you have a weight goal to shoot for.
24. Consider the source. I’m going to make a gross generalization here, but… why would I trust an overweight doctor or nutritionist to give me proper advice on weight loss? “Do as I say and not as I do” is not a maxim I’m willing to accept from anybody who would be qualified to tell me how to do something. Talk to people who are doing it, or who have done it and been successful. You don’t have to mirror their regimen, but at least you’re getting help from someone who’s really been there. Or, as they said in the Christmas episode of “Two and a Half Men,” people who live in fat asses shouldn’t throw waffles.
25. Ignore Ronald McDonald. You don’t have to eliminate fast food completely, but you should avoid it at all costs. Most of it is nasty, bad stuff anyway – if you’d even go as far as to call it food. If you’re looking for convenience, find a more convenient meal source. Besides, most of what they serve would be considered “food product,” not food. There’s a gigantic difference as far as your body is concerned. Your bloodstream does not have taste buds, need I remind you?
26. Scale up. If your measurement tool sucks, upgrade it. If it’s analog, dump it. I’ve talked to many geeks about their choice in scales, and most of them (myself included) recommend something in the Tanita family. They’re high-quality, rugged, accurate devices. Make sure you set your scale on a hard surface, too (as carpet foundations do not make for accurate weight measurements).
27. Watch your weight. Some people say that you shouldn’t weigh yourself more than once a week. I’ve been much happier charting my progress every day. No matter what, you need to weigh in at the same time, every time. For me, that’s 10am every morning (or somewhere thereabout). If you decide to weigh yourself every single day, understand that your weight will fluctuate by one or two pounds – and that you should only keep a serious eye on the lengthier trends.
28. One pound a week. If you’re not losing at least one pound a week on your chosen weight loss regimen, you’re (a) stalled, or (b) finished. You might need to push yourself even harder, or (in some cases) let up a little bit while your body plays catch-up. If you lose more than one pound a week, then you’re doing better than average. Expecting to lose five pounds a week just isn’t realistic, though.
29. Maintain your priorities. Sure, your sandwich would taste amazing with an extra tablespoon of mayonnaise… but do you really need it? Rather, is it more important for you to reach your weight loss goal quicker – or have this sandwich taste marginally better? What’ll happen the next time you’re faced with this decision – will you cave again? It’s a slippery slope; don’t lose sight of what’s most important to you.
30. All weight is not equal. Muscle weighs more than fat, but the last thing you want to lose is muscle! For this reason alone, it’s important to have a regularexercise routine somewhere in your schedule. Without exercise, your body is going to burn through muscle first – and you’ll wind up more imbalanced than you were to begin with. You want your body to burn fat, not muscle. You want to lose weight, but you want to lose “fat” weight – not muscle mass.
31. Counteract the “Rainy Day” principle. If you decrease your calorie count without necessarily increasing your physical activity level, your body is going to crash. It’s going to say to itself: “Holy sh*t! I better store these calories as fat, because I’m not getting enough of them – and I don’t want to die.” When you exercise, you set your body’s process to “burn” instead of “save.”
32. Don’t overdo it. If you change something in your lifestyle, you’re probably going to see results – but there’s a law of diminishing returns at play. You can exercise for an extra hour a day for a week and still lose the same amount as you had when you were only exercising half as much. Give your body time to adjust – don’t push yourself too hard or you’re just going to spend your energy on something that’s not necessarily going to give you immediate and direct benefit. This, of course, only applies to those of you wanting to lose fat – not for those who are training for a triathlon.
33. Patterns are good. Once you’ve found your workout groove, do your best to stick with it. Exercise no less than three times a week for 40 – 60 minutes each time, but don’t feel the “need” to do it more than five times over a seven day period. Your body will likely appreciate a burn-off in the morning more, but if you need to relieve stress in the evening – don’t be afraid to adjust your workout schedule accordingly. Schedule making and keeping are important for other areas of your life as well.
34. Sleep it off. To be an efficient fat-burning machine, your body requires at least eight hours of sleep a night. If you think that you’re doing yourself a favor by sleeping less, you’re mistaken. Give your body time to rest itself, both mentally and physically. Sleep is very, very important (if only for mental alertness for the following day). If you feel tired, that’s likely your body’s way of saying: “Shut your eyes, stupid!”
35. Remember that the fork is not a shovel. I eat fast (I swear I can’t help it). Even if I’m not hungry, I want to shovel everything into my mouth in less than a minute. But my brain doesn’t know that my stomach is full until twenty minutes after it actually is. As such, I could stuff myself silly before realizing I didn’t need to consume as much as I did. Try eating half of what’s on your plate, wait ten minutes, then continue to eat if you’re still hungry. You never want to feel full – ever. That’s when you know you’ve eaten too much. If you want a real hunger-stopper, try an Omega 3 and Omega 6 supplement (EFAs) twenty minutes before a meal.
36. Become your own snack fairy. It’s okay to snack between meals, really. Small meals throughout the day are enough to keep you satisfied, as (much like the sensation of being full) you never want to feel hungry. Let your body know it’s going to get a regular regimen of calories. Plus, if you starve yourself for the regular meals, you’re probably going to eat more before your brain tells your mouth to stop. Think about it: breakfast, lunch, and dinner are social constructs at their very core.
37. Love the oil companies. Just like your car needs high-quality oil, so too does your body. Not all oils were created equal, though it’s hotly contested which ones are better for you than others. Personally, I love a good olive oil – it’s 100% natural and is rich with Omega 9 fatty acids. Enova is another one that we’ve found to work quite well in our lifestyle at home. Choose your oil wisely, though – your weight loss goal should be more than simply cosmetic. It’s a good rule of thumb when it comes to food: the more natural something is, the better it is for you.
38. Fat is where it’s at. If you think you can lose weight and keep it off by avoiding all fats, you’re sadly mistaken. In fact, if you think that low fat eating is the only way to go, you might as well just quit now. Your body (and your brain) needs fat to survive! This is why the scientists call “them” essential fatty acids – Omegas 3, 6, and 9. These fats have been stripped from many supermarket shelf items, and it’s your responsibility to put fat back into your dietary plan. Don’t avoid eating fat, embrace it – equally.
39. Bring balance to the force. If you eat the same foods over and over again, you’re going to get bored – unless they’re foods you really, really like. Feel free to change it up – keep your tongue happy. Balance carbs with proteins with fats, though. If you have more of one nutrient for one meal, try more of another nutrient for the next. And for heaven’s sake, don’t just shop in the “diet” section of the store. You can still (likely) eat the same things you’ve always eaten, just not so much of them at any one time.
40. Know your daily calorie limit. When I was in the process of losing weight, it was suggested that I stay under 1700 calories a day. Knowing that number was half the battle. I could eat anything I wanted throughout the day, so long as I would stay at or beneath that number. While I couldn’t track 100% of the items I ate, I was able to make intake estimates – and adjust my schedule and ration my remaining calories accordingly. In this sense, you’re given extreme freedom – so long as you stay at or beneath that suggested calorie level for your plan. If you don’t know how much you’re supposed to take in, how are you supposed to know how much you’re supposed to take in?! Sounds redundant, but it’s a situation that many “dieters” are in (which is why they fail)!
41. Fiber good. When you start to lose fat, you’re probably going to get constipated. Yeah, it happens more frequently than we care to admit (or share). You should have a good amount of fiber every day, anyway. Fiber is very important to your health (and your weight loss goals). Try the Metamucil snack wafers for a quick fiber infusion. Then, magnesium citrate for those… “stuck” moments, in which you’ll find yourself from time to time. Stick a bottle or two of that in your fridge for safe keeping, and don’t plan on going anywhere for 24 hours after taking a dose (trust me, trust me, trust me).
42. Walk the walk. You burn calories when you walk, did you know that? Certainly, you don’t expend as much energy as you do when you run, but you burn it nonetheless. Consider picking up a good pedometer, if only to gauge how many steps you take in the average day. According to others, the Omron HJ112 Premium Pedometer is the one to beat. If nothing else, knowing how many steps you take on the average day will give you a better idea as to your regular activity level – around the home and/or the office. Plus, you can count those steps as calorie deficits in certain programs (like CalorieKing).
43. Train wrecks will happen. One of these nights, you’re going to go out with friends and eat your weight in steak (likely blowing any kind of progress you had made for that day). Instead of repeating the overindulgence, just put yourself back on track the next day. You’re allowed to “mess up” every now and again, so long as you don’t make a habit out of consuming an excessive amount of food. Right the dining injustice immediately. You’ll be okay. You’ll be fine. Just don’t do it again. And again. And again. And again.
44. Satisfy cravings with extreme prejudice. If you’re hungry for something, eat it. Don’t deny yourself the simple pleasures. If it’s possible, eat only half of what you want. Is your craving satisfied, or are you addicted to the flavor? Losing weight shouldn’t be torture for anybody. You have to ask yourself: Is it more important for me to eat this entire case of fudgesicles, or to look good for my brother’s wedding? Only you have the answer to that question, and if you ignore logic, you’re going to hurt yourself in the long-run. Just take a nibble or two – I won’t tell a soul.
45. Water you waiting for? If you’re not drinking enough water, your body will let you know. Thirst is an amazing sensation – quench it. If you’re not hydrated, your body won’t be working at peak levels. Most of your body happens to be water, by the way. If you’re worried about “water weight,” remember that you’re likely to retain more water when you’re not giving your body enough of it in the first place. Besides, that’s what those workout sessions are supposed to help with every other morning. I’m not going to dictate how many glasses you should drink, though – as that’s going to vary from person to person.
46. Join the soda club. Like most people, I love carbonated beverages. However, unlike most people, I love unflavored carbonated beverages – and if your tongue is attune to sugary-sweet drinks, you’re also the kind of person who believes that club soda tastes salty (even when it contains no sodium). Make the move to an unflavored drink sooner rather than later. If you need help along the way, lemons and limes can be your best friends. If you’re going to drink something more than water, at least make sure it’s not going to hinder your progress. If you’re a sugary-soda drinker, dropping it from your daily routine altogether will help you drop ~5 or more pounds in a single week (WITHOUT doing anything else).
47. Sugar is evil that tastes good. You probably don’t want to hear this, but sugar is a bad thing. The more refined it comes, the more your body is going to react negatively to it. Sugar, sugar, sugar is in everything, everything, everything. If it’s sweet, it’s got sugar in it. There are all sorts of sugars out there, and all of them are ultimately metabolized by the body. It’s a good bet that the sugars in an apple are better for you than the sugars in a candy bar, though. If you’re addicted to sugar, this is going to be a horrible hurdle to overcome.
48. Sugar substitutes are just as evil as sugar itself. Do you really think your body knows how to handle something that was man-made? Seriously. These chemically-adjusted products do not occur in the wild; there are no Splenda trees in warmer climates, nor are there NutraSweet plants in the Arctic. In some instances, taking in sugar substitutes may actually increase your levels of hunger! Let’s not forget about all the health issues that might arise from these unnatural substances. If you’re given a choice, it’s almost better to go with something your body knows how to deal with (real, unprocessed sugar). No, it’s much safer (and healthier) to stay away from blue, pink, and yellow packets entirely. Do a Web search for “Artificial Sweeteners May Damage Diet Efforts.” Then sit there and tell me they’re okay? No way.
49. White bread can’t jump. Did you know that white bread isn’t good for you? Oh, it’s true – just ask any diabetic. Research has shown that people who eat more refined products (like white bread) are more likely to have belly fat. Why? It’s simple: your body isn’t getting what it needs. The food industry isn’t the health industry, okay? You can’t trust that they’ve got your best interests at heart (despite all their marketing efforts). If you want the flavor of white bread, please eat the whole grain white bread instead? Sara lee makes a wonderful loaf, as I can personally attest (even though I like rye more than white or wheat). Repeat after me: whole grain white bread, whole grain white bread.
50. Hasta la pasta, baby. Much like its cousin, white bread, refined pasta can damage your health and pinch your weight loss plans. I’m not saying you should quit pasta altogether, but I will suggest that you change your pasta pusher to Barilla. They have a new wheat pasta that’s a dead ringer for the ol’ crappy white stuff you used to eat. “Barilla PLUS” is absolutely fantastic, as well as a good source of fiber and protein. You’re usually going to be better off with a “wheat” option, although traditional wheat pasta has a texture that you might not like (even though I find it perfectly acceptable to my palate).

Now, once you’ve achieved your weight loss goals, what are you going to do to keep the fat at bay? The worst thing you can do is something I’ve done countless times over: get lazy. I’ve conveniently forgotten about all of the aforementioned rules a few times, and it’s put me back in the same situation I don’t want to be in – ever again. While I don’t have to be as careful as I was during the weight loss period, I’m still measuring myself and recording my daily activities. This may turn into a weekly weigh-in soon enough, as it’s easier to correct yourself at 5lbs than it is at 50lbs. Good luck!

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