My favorite magazine is Men’s Health Magazine. Men’s Health has the best writers. It also has the best combination of fitness and non-fitness related information. In the June, 2008 issue is a value list called: The 125 Best Foods For Men. If yo…

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Fat Man Unleashed’s resident doctor, Dr. Kal, was recently featured on CNN’s Fit Nation with Dr. Sanjay Gupta. The minute I heard about it I was excited, not only was Dr. Kal given some love for his hard work and success, but now he can hel…

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Continue reading → Dr. Kal Loses 130 Lbs, Featured on CNN Fit Nation

I read this blog post from the New York Times yesterday.

The post is about the recent increase in golf cart related injuries since 1990. These injuries have occurred in infants as young as 2 months old and adults as old as 96 years old. Many injurie…

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I was reading this article in the Los Angeles Times.

The article tries to explain why it is so difficult for people to keep the weight off once they have lost it. In the article they discuss many reasons it is difficult to keep the pounds off includi…

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Continue reading → It’s Not Your Fault You Regained The Weight

That’s an easy question to answer, but the answer is often difficult to accept. The answer lies in your Body Mass Index (B.M.I.). BMI is a ratio of your weight to your height. It is calculated by multiplying your weight (in pounds) by 703, then di…

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Continue reading → Are You Overweight?

Weight-loss surgeries seem to be gaining in popularity. Many see them as an easy way out. You have the surgery. You lose weight. You go off into the sunset. Unfortunately it’s not that simple.

Digestion

After food is swallowed, it is broken do…

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Continue reading → Weight Loss Surgeries Are Not For Everyone

During your weight loss journey, you are going to have days where you forget why you are trying to lose weight. In this post I’ll give you some great reasons to stay the course. These are not my TOP 10 reasons, but they are good reasons.

Reason # …

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Weight Loss Experts continuously debate over which diets are best: “low carb” or “low fat”. I am not sure which side is currently winning and frankly I don’t care. In my opinion, the macronutrients that are most important to weight loss are…

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Continue reading → The 5 Best Protein Sources for Building Muscle

The NCAA Men’s Basketball Tournament started today. I am sure you all have your brackets ready. This year I am very excited because my beloved University of Miami Hurricanes are in the tournament. Now, I do not have the ‘Canes winning the tourna…

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Continue reading → 10 Ways to Lose Weight Watching the NCAA Tournament

Fatigue can kill your weight loss progress. Being tired makes you hungry and stressed. This causes you to eat more calories. Being tired also decreases your energy. This makes you workout with less intensity and decreases the amount of calories you will burn. If you want to lose weight and keep it off, you must sleep at least 7 – 9 hours EVERY night. To get a better night sleep:

• Schedule your sleep. Planning is the key to permanent weight loss. This includes planning sleep. If you decide that you are going to sleep from 11 pm to 7 am every night, do that. No excuses. This includes the weekend.

• Do not oversleep. 7 am is 7 am, even on Sunday morning. Oversleeping can throw off your sleeping pattern as much as under-sleeping. One extra hour will not kill you, but please don’t wake up at noon.

• Beds are for sleep. Don’t do anything in your bed other than sleep. Don’t watch television or even read. You want your brain to associate your bed with sleep and only sleep. Actually, there is one other activity you can consider doing in the bed. However, some people consider that exercise, so it’s okay.

• Exercise regularly. Exercise will help you burn extra calories and it will also improve the quality of your sleep. This includes strength training and aerobic activities. However, try not to exercise within an hour or two before your scheduled bedtime.

• Limit caffeine. Caffeine is great in moderation. It can boost your energy, improving your mood or your workouts. However, try not to consume caffeine within six hours before your scheduled bedtime.

• Lights and sounds out. Eliminate all unnecessary lights and sounds in your sleeping environment. This will create a more tranquil sleeping environment and lead to better sleep.

A good night’s sleep is essential to permanent weight loss. Use these strategies to help improve your sleep.

Dr. Kal is a weight-loss expert and ex-fat man. He is also the creator of the Don’t Go Broke Weight Loss Plan and the main contributor at Dr. Kal’s Blog

This is a post from FatManUnleashed.com’s Weight Loss Blog:
Sleep Better For Faster Weight Loss

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Obesity is the physical sign of a bad mindset. In order to lose weight and keep it off, you must adopt the proper mindset. Most of you believe that losing weight involves having willpower and being perfect. This is the wrong mindset to have. Permanent weight loss involves planning and persevering.

Willpower

Willpower is your brains attempt to overcome your natural tendencies and desires. The brain is powerful, but so is nature. You will never be able to consistently defeat your yearn to overeat or eat bad foods. If you depend on willpower to lose weight you will fail. You will fail miserably. This failure will cause you to give up, become depressed, and overeat.

Perfection

You believe that if you are perfect you will lose weight. If you follow your nutrition and activity plan perfectly, you will lose weight and lose it quickly. If you believe that, you are right. The only problem is that you cannot be perfect. You are human and you will “slip up”. You will fail. The bad habits that caused you to gain weight are deeply ingrained, and you will not eliminate them overnight. If you expect to be perfect, you will fail. This failure will simply cause weight gain in the future.

Planning

You do not need willpower to lose weight. However, you do need to plan. Planning your life properly will eliminate the need for willpower. Here are some examples of proper weight loss planning:

• Take your lunch with you to work. This eliminates the willpower necessary to buy a salad in the cafeteria instead of the burger.
• Make Tuesday night’s dinner on Monday night. This eliminates the willpower necessary to not stop at McDonald’s on your way home from work.
• Join a gym in between your job and your home. Then put your gym bag in your car the night before you plan to work out. This eliminates the willpower necessary to not drive straight home after work.

Perseverance

Perfection is overrated. Long term pound losers are not perfect. Actually, they failed often during their journeys. The key is perseverance. Expect failure. Embrace it. Every failure is a learning experience. Just do not give up. If you learn from your failures and stay the course you will succeed.

Depending on willpower and perfection will lead to weight loss failure. If you want to lose the pounds and keep them off, depend on planning and perseverance.

Dr. Kal is a weight-loss expert and ex-fat man. He is also the creator of the Don’t Go Broke Weight Loss Plan and the main contributor at Dr. Kal’s Blog.

This is a post from FatManUnleashed.com’s Weight Loss Blog:
The Proper Weight Loss Mindset

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The ultimate goal for many men is the V-Shape. The V-Shape is created with broad shoulders and a small waist. You learned how to build broad shoulders with this post. To get a small waist, you simply need to follow some of the great weight loss advice here at Fat Man Unleashed. However, what is often forgotten in the quest for the V-Shape is the wide back that connects the shoulders to the waist.

Latissimus Dorsi

The latissimus dorsi (Lats) is a large, fan-shaped muscle that starts out wide at the level of the shoulders and ends medially at the level of the pelvis. Your Lats are the biggest muscle of your back and your upper body. We often forget about Lats because they are difficult to see in the mirror. Out of sight, out of mind.

The Lats are often called “wings” because when they are very wide, they actually look like wings. However, they look more like bat’s wings and less like bird’s. Your Lats perform many actions, but their main function is to bring your arms closer to your body.

Weight Loss

Along with giving you a V-Shape, training your Lats will also help you lose weight. Building these large muscles will boost your metabolism and turn you into a 24-hours-a-day fat burning machine.

Other Benefits

Larger, wider and stronger Lats can also help you:

• Throw harder
• Punch harder
• Pull harder
• Swim faster
• Climb faster

They can also help improve your posture and make your waist appear thinner.

Growing Wings

The two main ingredients to bigger and stronger muscles are diet and exercise. They are equally as important. Exercise breaks the muscle down and diet build them back up. To build larger or stronger muscles, you must eat enough calories and enough quality protein.

A wider back is a larger back. To build large muscles you should do 3 sets of an exercise with rep goals of 10 -12. The best exercises for a wide back are:

• Wide Grip Pull Ups
• Wide Grip Lat Pull Downs
• Wide Grip Bent Over Rows
• Wide Grip Seated Rows

Along with diet and exercise, you will need to sleep 7- 9 hours every night and drink plenty of fluids. You cannot grow wings over night, so be patient. With perseverance you will get there.

Dr. Kal is a weight-loss expert and ex-fat man. He is also the creator of the Don’t Go Broke Weight Loss Plan and the main contributor at Dr. Kal’s Blog.

This is a post from FatManUnleashed.com’s Weight Loss Blog:
How to Grow Wings or Get a Wide Back

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Being a weight loss expert is similar to being a priest. People are always confessing their weight loss sins to you. When I am at a party, people often proclaim to me that tomorrow is the day they are going to start losing weight. I don’t mind listening because weight loss always starts with a proclamation. What I don’t like are the tactics. 6 times out of 10, the person will tell me that they are going to lose weight by eating less and running more. Everyone believes that running is the key to weight loss. I disagree. I believe that running is overrated.

Running

Running is a great exercise:

• It burns many calories. A 150 pound person, running five miles per hour for an hour will burn over 600 calories.
• It strengthens your cardiovascular system. A strong heart leads to a long life.
• It is cheap. All you need are some clothes and a pair of sneakers. In some communities, the clothing is optional.
• You have multiple venue choices. You can run around a neighborhood, on a treadmill, up a hill, on an indoor track, on an outdoor track, up stadium steps, on the beach, or up the Rocky steps in Philadelphia. The list goes on and on.
• You can even run to build relationships. There are social networks all about running. They have magazines, websites, forums, social groups, and dating services dedicated to running.

Dr. Kal Does Not Run

There are a multitude of running benefits. Running is great. However, I don’t run. I have never run and I will never run. I don’t run because:

• Reason #1 - Running can be very hard on your knees. However, so can being overweight or obese.
• Reason #2 - I don’t like running

I am a firm believer in not doing exercises that you do not enjoy doing. It amazes me when people who despise running, force themselves to do it. I think they believe that running is an acquired taste like beer.

Choosing an Exercise

I understand the fascination with running. There are not many activities that offer all of the benefits that running can. However, you can only reap these benefits if you actually do the running.

If you dislike an exercise, you will not do it regularly. To lose weight and keep it off, you must find an activity or exercise that you see yourself doing over the long haul. You will burn more calories running than walking. However you will burn more calories walking three hours a week than you will running one hour a week.

To lose weight and keep it off you should increase your activity. However, that activity need not be running. Experiment with different activities, find one you like, and do it as often as possible.

Dr. Kal is a weight-loss expert and ex-fat man. He is also the creator of the Don’t Go Broke Weight Loss Plan and the main contributor at Dr. Kal’s Blog.

This is a post from FatManUnleashed.com’s Weight Loss Blog:
Running is Overrated

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Continue reading → Running is Overrated