Lift weight and lose weight.

“ I lift things up and put them down.”

Im pretty sure we have all seen the planet fitness commercial with the bodybuilder that repeats this over and over again. If not click this link and it will brighten up your day

http://www.youtube.com/watch?v=3FGZvFZdVbk

Now when you think about lifting weights this isn’t the image you should get. In fact from here on out I am going to refer to weight lifting as resistance training and soften it up a bit. Resistance training is a big part of a weight loss program for several reasons. So many clients I talk to want to avoid the weight room at all cost so that they don’t bulk up. Well before you look anything like Gustav in the commercial it would take years of training and possibly even some banned substances. Let me explain how resistance training will not only help you get stronger but lower your body fat percentage as well.

                When you go on a restricted calorie food intake (read: Diet) then your body has to find energy somewhere else. Ideally it would immediately attack the area right around the waist and use all the stored fat. Well unfortunately the body will view fat reserves as a more valuable energy source and use sedentary muscle fiber instead. You ever see someone that lost a lot of weight and still didn’t look all that great? If you lose all your fat and muscle then your physique will still appear flabby and now your “skinny fat”. This is not the result we want.

                So if a muscle is being used on a regular basis then the body will not only want to keep it around instead of cannibalize it (use it for energy) , but the muscle will grow and use more calories thus speeding up metabolism. Sounds like a win win right? Now when you lose body fat and have some muscle mass underneath it you will have a more toned appearance.

                A good way to start some light resistance training is by taking a body pump or boot camp style class at your local gym. You could also hire a trainer for a month or two just to get you headed in the right direction. By adding resistance training to your weight loss plans you will not only speed up your fat loss but you will feel and look better in the long run as well.

Jr.oliver@att.net

Lets go out for dinner tonight.

                Going out to eat is not only a nice change of pace but it usually comes hand in hand with social outings and events. Now while some people use this as an excuse to indulge on all three courses it is possible to cut calories at your favorite restaurant and still enjoy the experience. You don’t want to destroy a week’s worth of calorie cutting at in one trip to Outback. Here are a couple of quick tips:

1.       Eat this not that- If faced with a decision between chicken fried chicken or grilled chicken fajitas then there is an obvious better choice. Choose grilled, baked, roasted meats instead of fried and maybe the veggies instead of the onion rings. NOTHING fried is great for you. Think about it… if you’re trying to lose fat why eat something cooked in it?

2.       Let the Menu help you- All restaurants are aware of the nutrition problem this country is facing and some of them are altering their menus to include low- calorie, low sodium foods as well. If you have the option of a 500- calorie meal deal, then Id take that rather than chancing it with something you have no idea what the nutrition info is.

3.       Change is good- Asking for no mayonnaise or sauce/dressing on the side does not make you a worrisome guest. I worked as a server for a long time, and special instructions are very easy to communicate to the kitchen and usually only require pushing an extra button or two. Ask for wheat bread or fat free ranch and save yourself some treadmill time.

4.       Doggy Bag- If you ask for a to go box from the start and put half of your 14oz steak away for lunch tomorrow then you have not only saved money by getting two meals for one, but you will be less likely to overeat. Try cutting the leftovers into strips and making a steak fajita omelet for breakfast… nom nom nom.

5.       Sharing is caring- Splitting an appetizer and a meal is an excellent way to save calories. They can either divide it up in the kitchen or you can do it at the table. Me and my girlfriend have a system where I eat all the meat and she tackles most of the veggies, whatever works right?

So eating out carries the same rule as the rest of your diet… make good choices. Simple as that.

If you want more advice from me or have questions then please write me at jr.oliver@att.net.

The Magic Pill

Ok so this has been the subject of controversy for quite some time now. I am here to tell you the truth about weight loss supplements. ANY diet pill is considered a dietary supplement, the keyword here is SUPPLEMENT: noun, something that completes or makes an addition. What this means is that when taken in addition to your already active diet and exercise routine it can help speed up the process of fat loss. SO if you are on track to lose 10lbs in a certain time period by diet and exercise then the supplement could increase that loss in the same time period.

There are many different products on the market so I will only go over a couple of different types of diet pill.

Appetite Suppressant- The first question you need to ask your self is if you are eating enough already or if your just making bad choices. A suppressant will not take you from eating 3000 calories worth of junk everyday to 5 small portions of clean food. Typically these products are fiber based as to make you feel “Full”. Everyone should be getting 25-35g of fiber daily to keep their digestive system regular and ease hunger pangs. SO before you go drop $80 bucks on the latest cactus extract or whatever else Dr. Oz preaches about take a second look at WHAT you’re eating now and make some adjustments.

CLA- conjugated linoic acid is a naturally occurring Omega-6 fatty acid that was first hailed as an anti-cancer supplement however the rats used in the test also showed a decrease in abdominal fat. No one has really figured out why this lipid helps the body target stored fats that it would otherwise bypass but it does. I have hard stories of people losing 6lbs in 6mos. doing absolutely nothing but supplementing with CLA. In conjunction with diet and exercise the results can be noticeable within a month or two. CLA is a non stimulate based weight loss aid with proven effectiveness and minimal side effects.

Thermogenics- I save these for last for a reason. These supplements can be very dangerous if taken inappropriately and are the leaders of the controversy. A thermogenic raises the body temperature so that while exercising you are able to burn more calories thus attack more stored body fat. Typically these pills have at least 200mg of caffeine and an array of natural stimulates to give crazy energy levels to further increase your energy expenditure while exercising. If this is the route you choose make sure you’re getting more than just caffeine. Several supplements on the market today market themselves as Thermogenics when in reality your spending money on nothing more than “redbull”. Talk to a trainer, doctor, nutritionist before you choose one.

The bottom line is that while these products can assist you with fat loss there is not now nor will there ever be a substitute for good old fashioned exercise and sensible eating. Feel free to contact me with questions.

Yours in Health,

Jeremy Oliver

The following rant was inspired by a conversation I had with a lady today about DESIRE.

There is a difference between ability and DESIRE. Having the ability to change or succeed comes with our gift of free will. Now the DESIRE to push yourself through the wall of excuses and onto the road to your goals is what I want to talk to about today. This can apply to all aspects of life but for our purposes today I will focus on a healthy lifestyle.

I saw a really awful movie once with Anthony Hopkins called The Edge. The story follows two guys that get stranded in the mountains after a plane crash. During their fight for survival they come across a wide array of hazards and one line from a scene when they are planning to kill an enormous bear has always stuck with me. Hopkins says simply “What one man can do, another can do.”( of course this applies to ladies as well J). Never has the secret to success been dumbed down so clearly that it almost smacks you in the face. If you put your mind and to it and dedicate yourself to the task then nothing can stop you from getting what you want.

“Jeremy, I want to lose 30lbs for my sisters wedding next month.”

“Jeremy help me get ripped for the summer.”

“Jeremy what should I eat to get rid of this before my reunion??”

All of these are examples of the search for immediate gratification due to pending circumstances. Never mind the fact that the same diet and exercise you now seek will help you to live longer and improve your well-being for the long term. Why limit yourself to a short term goal of aesthetics for a certain event? Simply the lack of DESIRE to live a healthy lifestyle. Why should I avoid the drive thru when it’s more convenient? Why would anyone want to spend precious time out of there day sweating on purpose? The simple answer here is because you don’t DESIRE to die prematurely. I know that’s harsh but as Jay- Z says “Men lie, women lie, numbers don’t.” More people die early each year because they don’t pay attention to diet or exercise than anything else. If you don’t exercise and eat right due to lack of desire then consider this: You probably don’t DESIRE heart disease, stroke, or diabetes do you? Well that’s exactly what you are setting yourself up for.

So in conclusion DESIRE life. It will be the best decision you ever make.

End Rant.