Editor’s note: This is a guest post from Katie, an ACE Certified Personal Trainer.

This was only 6 weeks, I wasn’t messing around.

They say that “Good judgment comes from experience, and experience comes from bad judgment.” This statement co…

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Editor’s note: This is a guest post from Tony Leong. Visit his weight loss site at TonyLeongWeightLoss.Com.

There has been a debate among many experts in the field of fitness regarding this one burning question that are in the minds of hundreds of …

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Editor’s note: This is a guest post from Yuri Elkaim, a nutrition, fitness, and fat loss expert.

Have you noticed that animals (in the wild) are not fat? Obesity is not something that occurs in nature.

So why is that we humans are battling the b…

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What I would recommend for a meal schedule is something like this, for a ‘normal’ day - adjust the times as I go … since I’m just writing to the average person. This is more in tune with my personal goals at the moment but you …

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Editor’s note: This is a guest post from Jenny Clark. She primarily blogs about teaching and education related issues. She teaches 2nd grade in an urban Midwest school. You can see her blog at http://doinitjensway.blogspot.com.

First I’d like …

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Disclaimer: While this was not a paid review I do get a referral should you choose to click through and purchase the product.

I was recently contacted by Dr. Kalvin C. Chinyere ( aka Dr. Kal) to review his Don’t Go Broke Weight Loss Plan eBook.
Dr. Kal has been writing on his blog since November [...]

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WeightView is a digital and personalized motivational tool that uses the power of visualization to help to achieve weight loss success! The site basically works like this: You submit your before photo, they send you back an after photo. You then use th…

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I have decided to test my inner strength by undergoing a grueling fasting diet. I won’t be eating anything and will only be drinking water and possibly green tea. I will however take a multi vitamin each morning. This isn’t something I am u…

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I recently attended a convention in Las Vegas, during which I picked up some ideas on how to continue on my weight loss journey. Here are 5 simple steps for losing weight at a convention:

1. Drink tons of water. They give out water bottles, so take them! Make sure to stay hydrated, but not so much that you drown your body. It is possible. So know when enough water is enough.

2. Network your but off. Walk around and meet as many people as you can. You will be astonished by how much walking you actually do as you network.

3. Book your hotel as far away from the event as possible. It’s important to note that I did not plan to do this, but I booked the flight and hotel too late and ended up having to stay 2 miles from the Rio All-Suite Hotel and Casino. I figured it wouldn’t be a bad walk since there was a lot of sight seeing to do, but after a few minutes of lugging around a 20 lb backpack it got pretty tiring. I walked back and forth from my hotel to the Summit. That is 2 miles of walking each way, totaling 4 miles. Add that to the walking you do at the summit from networking and it’s a pretty good workout.

4. Do Burpees. What the heck are burpees? I learned what burpees were many years ago while in the military. I didn’t know they were referred to as burpees, but a couple of weeks ago Hoodworkout, a reader of Fat Man Unleashed, posted a video of with Mike Rowe of Dirty Jobs fame performing burpees. I did these in the military and they kick your butt. There are several variations of the burrpee. For Example, in basic training they had us go down, perform a push up and alternate kicking our legs back and forth.

5. Wear layers. I wore 3 layers of clothing. I learned that it was always best to where layers, not matter what weather. It’s best to be able to shed layers, then it is to need to add layers. For the summit I wore my undershirt, my shirt, a sweater and then a vest or jacket. Can you say back sweat?

6. Go sightseeing. It’s a no brainer really, but if you are somewhere you have never been it’s a good idea to go sight seeing. Unless you are in some kind of dangerous ghetto or rain forest. Then I would advise you seek professional guides. But, otherwise just go walking and sight seeing, preferably during day light hours. Make sure to keep a map with you and remember your hotel name and address.

Well, that was my quick hitting 5 step list on how to lose weight while at a convention. Hope it helps.

This is a post from FatManUnleashed.com’s Weight Loss Blog:
6 Steps for Losing Weight at a Convention

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I am so glad that I can workout again. I haven’t been able to lift any weights since my appendix surgery in December. I wanted to and felt I could, but my doctor told me to lay off until January. Well, it’s January dammit and I’m back with a vengeance! There is nothing like lifting weights. Pushing, pulling, and balancing heavy weight is such a rush for me. Not only that, but it also helps with my morale and weight loss goals. Now, I must admit that I haven’t taken any official fat loss measurements. I have not had a doctor or medical professional, or even a fitness professional measure my body fat or any sort of measurements. I have done all of that myself. I plan on having my doctor do that in the coming weeks and I also plan on checking for diabetes. That’s a bit scary. More on that some other time.

Anyway, back to lifting weights after surgery. I have been looking forward to this day for a few weeks. It sucked pretty bad to go down when I did because I was in a good rhythm with my current work out routine. That one is an intense, short, fat burning, multi-joint exercise routine. I happen to like it a lot. It gets me going pretty quickly. I plan on continuing that for the next 3 to 4 weeks with one change to it. I will be adding squats 3 times a week to it.

Why more squatting? For starters, Mehdi from Strong Lifts just randomly contacted me introducing himself and recommending that I make that light tweak to my workout. I had never been to his site, but it is a good one. He has tons of fat loss and muscle building info, plus his ebook is off the hizzy! It has a great workout that he has put together, which I plan on undertaking after my current workout. Another reason I want to squat more is because I how great I feel when I squat. Squatting makes me stronger. Period. I used to squat 3 times a week when I played high school football. That was all year round. I didn’t always like it, but when I was done I felt great.

One of the good things about having had my appendix removal surgery is that it heals relatively quickly. That allows for lifting weights after surgery a lot sooner than a typical surgery. That may not seem like a benefit, but I suppose I am looking at the glass half full on this one. I will post an update on the success, or failure, of my new workouts.

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Everyone knows what the New Year means, and to be brutally blunt … it means failed dreams. Everyone hopes to change something about themselves, or make their lives a little better in some way, shape, or form with their resolution. Myself, personally, this year I just hope to do better than I did last. That’s all I ever make for a resolution, because I know I can stick to it.

Many people set unrealistic, and unachievable goals. Corporations, small-town gyms, health food stores, supplement stores, and most everyone else loves New Years for the reason that thousands of people are going to be buying new products, gym memberships, more “whole” or “organic” foods, and all this spins into people buying exercise equipment, clothing, shoes - everything that goes along with their resolutions.

Now, what happens to each and every one of these cardio-bunnies and wanna-be gym rats that show up for the first few weeks of the New Year? Well, besides the fact they take up space in the gym? … after the 15th or 20th of January rolls around, you never see these people again

And why is that?

They wanted to get “fit” or “sexy” in the New Year! I am going to share some ideas that everyone can follow to make sure that in 2008, they exceed their goals and prepare themselves for a even better 2009!

1. Set an attainable goal!
   I hate to be rude, and blunt, but if someone 150lbs overweight they probably won’t have a bikini-body for June. Instead, why not look better in current swimwear/clothing? Shedding 20, 30, or even 50lbs between now and then will make a HUGE difference to outward appearance.
2. Stay simple, get back to the basics.
   As I repeatedly say in my articles, the simplest answer is usually the right one. Don’t make things more complicated than they need to be, if all a person does this year is cut their calorie intake by 1/3rd, do some easy cardio (walk an hour a day), and get the right amount of sleep - change will happen. These are easy goals, that hour walk might be 30 minute walk to work and back home? The hardest part is usually putting down the Cola and getting off the couch.
3. Find a partner!
   No, this isn’t saying sign up at a new dating site … finding a workout partner is a great way to motivate yourself, because when my workout partner is too lazy to get up it does not only affect them, but my own workouts as well. I need a strong, dependable, and most of all - a workout partner I can trust. I put my life into their hands, imagine getting stuck under a 315lb bench press or quadruple digits on a leg press machine, very unsafe if I can’t squeeze out that last rep and get caught at the bottom, or half way.
4. Track progress
   Many, many, many websites out there offer some form of logging or tracking of workouts. There are a few reasons I do this - for one, it keeps me honest. It’s also very inspiring, when you have a group of people following your workouts and they leave comments or suggestions. My personal motto is to better myself everytime I step into the gym, if I did not do more reps or more weight than the last time I did that exercise … I failed myself. The only way I know this is if I keep a log, I use the bodybuilding forums at IronMass, which is a very supportive community for beginners, with veteran fitness enthusiasts and beginners all helping each other.
5. Use a mirror, not a scale!
   When someone says they lost some fat, or weight, people immediately ask “How much?” - well, that’s not always correct. What if you lost 15lbs of fat, but gained 5lbs of muscle? You really only lost 10lbs, but the muscle you put on will help incinerate even more fat. I generally step on the scale twice a month, the 1st and 15th. I keep track of this, and always weigh in at the same time of day (ie: right after I wake up, use the bathroom, and hop onto the scale before I get into the shower — naked, no extra weight just me). This gets rid of any fluids, or solids, you may have in your body that can affect the weight +/- a pound or two. That’s enough to not see a change between weeks, and make some people want to quit. That’s not the case, weight fluctuates depending on dozens of factors and may go up and down from Breakfast to Noon. Watch the trend — if I’m losing weight for 6 straight weigh-ins I figure I’m doing something right, but if I jump up a pound on my next weigh in - I won’t freak out, and wait 2 weeks and see where I am the next time. If I’m up more than a pound or two, then it’s probably time to change things up.

So with that all said; apply these very, very basic principles to your 2008 Resolutions (and comment with what yours is!) and I’ll see you at the beach!

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Let’s face it, you’re lazy. I’m lazy. We are all lazy. That is the first step in ultimate healing and change: acknowledgment. Now let us start the cycle of change with a little help from some weight loss catalysts. Here are some awesome fire starters that will ignite your internal body furnace and get the fat loss abilities that are innate to your body activated. No wimps allowed with these fat loss tips, so toughen up!

Fat Loss Tip # 1

The Morning After Pill: Your A.M. PRE-BRUSH Routine

Before you brush your teeth or hair, make sure to turn on your body’s engine. Don’t sneak in breakfast before this routine either, an empty stomach is better. As soon you roll out of bed stand up, spread your legs a little wider than shoulder length apart and reach up for the sky. Get a good stretch in this manner and re-align your bones and awaken your muscles. After that do this speedy day starter routine:

1. Perform 25 shoulder width push ups
2. Perform 25 close grip push ups
3. Perform 20 Crunches
4. Perform 20 weight-less Squats, use a broom stick if you like
5. Perform 20 more Crunches
6. Perform 20 Jumping Jacks
7. Perform 15 Push ups, your choice of type
8. Perform 20 more Crunches
9. Perform 20 more Jumping Jacks
10. Perform 20 more Squats
11. Perform a Shower Marine!

NOTE: Perform all these exercises consecutive with as little rest as possible, 30 seconds at maximum. The point of the Morning After is kick start your day with a major sweat. You are starting your body’s fire on an empty stomach.

Fat Loss Tip # 2

Consume Fire Starter Foods

Proper ignition is key in any fire. Same holds true with getting your metabolism rolling towards optimal weight loss. So with that being said, implement these seldom considered diet and health aides.

1. Cayenne – Simply put, Cayenne is pure gun powder. It pops viruses out your system and fortifies your little immune system soldiers. On top of that overall health benefit Cayenne is a metabolic dynamo, it’ll make you sweat and remember sweat is GOOD!Try to consume two teaspoons daily. Whether you mix it your vegetables or dump it on top of a chicken breast, no matter, just bury it down the hatchet.
2. Ginger – Hard training can put a strain on your immune system. It is not uncommon for individuals pushing themselves hard during weight loss training to come down with nasty viral infections. The reason is simple: you are taken your body where it hasn’t been before and this shock to the system can leave your immune system reeling and open for invasion. This is where Ginger can aid. Ginger is a stomach healer. Ginger will calm down even the most upset stomachs. Besides its tummy benefits it soothes the throat. And if that weren’t enough, yes Ginger does get your metabolism activated. Burning calories and keeping them burning are what Ginger can do. Buy at least 2 pounds of Ginger. Take those two pounds and boil it in half a gallon of water (get the big pot from grandma) for 6 minutes on high. Let it sit for 9 minutes and pour into a big pitcher. Drink at least 3 cups a day. Chill it and bring it to work. As an added bonus Ginger kills yucky mouth germs!
3. Lemon – Add it to water and let it cut the grease in your body. Lemons are a known catalyst in fat melting. Consume at least half a lemon a day and you could burn off a pound a week! Squeeze a lemon on your salad or over your chicken breast. I tend not to over recommend lemon because of the latest trend of individuals developing “Acid reflux” and other esophageal issues. I personally believe these people are predisposed because of years of damage with the consumption of fake, preservative filled juices. But nevertheless don’t let me get side tracked…this is a no wimps edition! Eat lemons and burn fat every second. The vitamin C laden lemon will also provide muscle and immune system support. So get sour and fit.

Fat Loss Tip # 3

Take on a Full Contact Approach

Fighting burns calories and that cannot be denied. An intense bout that utilizes all the limbs lasting 45 minutes can burn 1600 calories! But before you jump in the ring and get yourself knocked out perhaps consider investing in a pair of 16 ounce boxing gloves and a heavy bag. You can pound away your aggression, just imagine it’s your boss’s face (or your mother in law, ladies). Start out with a quick 3 minute shadow boxing warm up. Next, start pounding the heavy bag. Go at it for an intense 10 minutes and even get your elbow and knees involved for some vicious strikes. Eventually after four weeks work your way up to 20 minutes of pounding, just be careful not to slip on all the sweat that will be pouring out of you.

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Continue reading → New Year’s Resolution: Kick Start Fat and Weight loss

These are seven quick weight loss tips to jump start your healthy New Year, and aid your New Year’s Resolution of losing weight.

Fat loss is important, REMEMBER THAT. That’s why I shy away from saying weight loss only. Changing the body’s composition from fat to lean muscle is the number one goal. Weight loss will naturally follow. Implement these quick hitter weight loss tips to your weight loss arsenal and see results. Good luck to everyone and keep those New Year’s Resolutions!

1. Chew more gum, try 4 sticks or pieces a day (try sugarless).

Method to the madness: If you keep your mouth engaged and chewing you cut the chance of filling it with junk. A fresh mouth is a clean mouth and keeping that feeling doesn’t involve Big Macs!

An added bonus is the extra calories you’ll burn chewing (not a lot I must admit) and not to mention the awesome jaw development you will enjoy. Happy chewing future Jay Leno.

2. Brush your teeth five times a day.

Same theory as the gum, the fresher your mouth the more effort it took to make it clean the less likely you will be to ruin it with overeating. Plus you’ll be all sexy with your new white teeth. Yipeee!

3. Eat 2 pounds of Blueberries a day.

As close to God’s food as possible. Good fiber source, tons of antioxidants…some benefits that scientist haven’t even uncovered yet. Blueberries are also excellent for eye health for all your four eyes.

4. Eat 2 pounds of unsalted, unsweetened mixed nuts.

Get super charged with Omega-3 fatty acids with almonds, walnuts, pecans, peanuts, etc. Lubricate your arteries with the right fats that nuts possess. Also enjoy nuts as a protein source. Mix them with raisin and dates for a pick me up.

5. Drink 7 cups of Green Tea, no sugar.

Cleanse your insides and detoxify. Antioxidants and a serene calming affect is what Green Tea offers. Drinking Green Tea is also a great way to take in more water, since its main ingredient is water, I’m a genius.

6. Eat green leaf salads, no dressing, just Olive oil twice a day.

Green Leaf vegetables provide iron, fiber, and essential vitamin and minerals. Some up your intake of spinach, watercress, and romaine lettuce. Salad is a key player in digestion and gives our bellies the right roughage needed to process our foods most efficiently. Use olive oil as the only topping. Olive oil is awesome on its own, I drink it right out the bottle twice a day.

7. Don’t drink any juice, of any kind.

While trying to lose weight do your best to reject juice. Unless you are “juicing” yourself with a processor and fresh vegetables and or fruits. My stance on this is firm, just take a look at the back nutritional label of your favorite juice. You will find the sugar content per serving to be 32 grams on the low and up to 45 grams. Too many preservatives as well. Concentrate, not from concentrate, who cares just stay away. I am a fan of pomegranate, cranberry, blueberry and raspberry juices but for the initial 8 weeks of your training program you should refrain.

Good luck and I have seven more Weight Loss Tips coming.

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One of the major problems these days with weight loss diets is that the foods that need to be eaten on a daily basis are usually bland. This is very important because some people fall out of their diet regime due to the fact that they crave tastier foods (which are usually high in calories and fat). When you eat tasty and flavorful food, you get satisfied without needing other foods to satisfy your cravings.

Low calorie and fat content does not always equal bland food. Which diet gives you this? The Sonoma Diet does just that. This diet puts emphasis on flavorful foods, flavorful foods that will help you stick to your diet because they taste great. The diet was written by the Connie Guttersen, PhD. The Sonoma Diet consists of several recipes that will teach you how to create flavor filled meals using fresh, healthy foods. The ingredients were inspired by the Mediterranean diet, which are foods that are healthy for your body, flavorful with few calories, helping you loose weight.

These foods are also filled with nutrients, helping you maintain a healthy body. The Sonoma Diet is mainly based on the Top Ten Power Foods. These power foods include tomatoes, spinach, broccoli, whole grain foods, almonds, blueberries, bell peppers, grapes, olive oil, and strawberries. These ingredients are incorporated into the diet’s meals. The Sonoma Diet is organized into five meals per day: breakfast, lunch, dinner, a snack, and dessert. By the end of the day, all of your meals will cover the nutrients and vitamins your body needs for that day.

The diet is also quite lenient because it allows you to have tasty, healthy snacks and desserts such as apple blueberry tarts. There are organized meal plans when you join that will help you loose weight starting on day one. There are also useful tools on the site such as a meal planner and shopping list that you can use. You can also take advantage of their online community for support and other success stories. Signing up is simple, all you need to do is submit your specifications (weight, target weight, gender, height and age), providing them specific details will help them find what will work best for you.

Where to Get It: The Sonoma Diet Plan Online

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For many people, starting the day means taking an over-the-counter (OTC) multivitamin, or vitamins, and various other supplements. After all this, it’s time to go to the gym to get in a early workout session or some jogging time. Well, what should a person really be taking in the morning?
First we have to see how [...]

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I would normally be extremely disappointed with a weight loss of only two pounds, but considering the events that have taken place over the last couple of weeks, I am pretty darned happy. I was surprised to see any weight loss at all. I was expecting to see a gain. It’s been a long time [...]

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