Q: How long have you been involved in the bodybuilding, health, and fitness industry? How did you start in the industry and get so well known?
WB: I have been involved in the “biz” for almost 20 years at this point. Back in the day, when I had a private training business, people kept telling me I should write articles for the magazines. I had a good reputation in the local area for getting bodybuilders into shape, pre-contest. At the time, I was also doing some local seminars and people kept telling me I should send in some articles to the bodybuilding magazines. That’s more or less where it started for me.
Q: So what was the first magazine you published an article in?
WB: I had published articles in a bunch of local and regional publications before that, but the first large, well known bodybuilding magazine I published in was MuscleMag International. How it happened is sort of a funny story, actually. I sent the article in and heard nothing back from them. Months went by and nothing—no rejection or acceptance letters, just nada. I figured they weren't’t interested and writing articles for the ‘big time’ magazines was not in my future.
One day I was in the book store with my girlfriend at the time, and we were looking through the various magazines. I recall the day vividly, in fact. I was looking at a Flex Magazine and she was looking through a copy of MuscleMag. She asked me, “Didn’t you submit an article to this magazine?” I said, “Yes, but they never responded, so I guess they weren’t interested in what I had to say.” She spun the magazine around and there was a big, two page spread with an article called “How to Make Constant Gains and Avoid Burnout by Will Brink.”
I have to say, my brain was still not really processing what I was seeing. I think it took a full minute or so for the info to actually hit the part of my brain that fully appreciated that I did, in fact, have my first article published in a magazine read all over the world.
I yelled, “Hey, that’s my article!” Everyone in the quiet book store looked over at us. I said, “Hey, this is my article in this magazine!” to the staring people. They looked back at me with a “Great, so shut up already,” look. I grabbed all the MuscleMags they had, about ten or twelve I recall, and purchased them. Still have them in a box in the basement! I contacted MuscleMag and they had lost my contact info and figured I would pop up after seeing the article in print…what if I had never seen it?!
Q: So who else did you write for after that?
WB: Oh geez, a bunch of publications, not all just bodybuilding-oriented. Back in the day, the magazine you had to be in was Muscle Media 2000, which was owned by Bill Phillips. So, I made a point to be in that magazine on a regular basis. Beyond that, I continued to write quite a bit for MuscleMag International, and had a monthly column with them for over 10 years. Others off the top of my head were Let’s Live, Muscle & Fitness, Life Extension magazine, Muscular Development, Townsend Letter for Doctors, IronMan, Inside Karate, Exercise for Men Only, Physical, Power, Body International, Oxygen, Penthouse, Fitness RX, Big, as well as others over the years that I can’t remember right now.
Q: That’s quite a list Will! You may be the most published bodybuilding and fitness writer out there. Errr, Penthouse? Writing dirty stories too?
(Laughing). No porn! At the time, Penthouse had a men’s health section. I don’t know if they still do or not, but the editor at the time contacted me about writing some short pieces on nutrition and such for that section, so no, I was not submitting dirty stories to Penthouse! I did attend one of their Christmas parties in NY, however, and that was… interesting to say the least! But that’s all I’m willing to say on the matter.
Q: I know you have also written chapters in various books and or written entire books, including e-books. Can you tell us about some of that?
WB: How much time and space do we have here? (laughing). My first actual print book was called “Priming the Anabolic Environment” which was geared, as the name implies, toward bodybuilders. It covered all the essential basics of gaining muscle mass. It can still be found on the shelves in some book stores as well as from Amazon and other online retailers.
I’ve written chapters here and there for various sports nutrition text books, as well as some peer-reviewed research found in the science and medical journals—although I am not a ‘scientist’ in the classic sense as I don’t work at a lab or university. Most people have probably heard of “Body for Life” by Bill Phillips, which was a national best seller. Before that book, he had a book called The Sports Supplement Review. I wrote chapter eleven of that book, for example.
Q: What got you into the fitness and bodybuilding industry? What was your background for all the writing and consulting work?
WB: My grandmother bought me a gym membership for my fourteenth birthday. As a kid growing up in Brooklyn NY, trouble had a habit of finding me. She thought a membership to a gym might be a good place for me to stay out of trouble, and she was right. That’s what got me into bodybuilding and fitness on a personal level.
What actually got me started in the biz is a topic I’ve never discussed in public before. When I was a college student, I worked out, read the muscle magazines, and was more or less your average guy in the gym who ate pretty well and took a multivitamin. I was majoring in Psychology and journalism at the time and ever thought anything about the health and fitness industry. At 20 years old, however, I experienced a life-threatening illness that changed the entire direction of my life. What I learned was that working out, a “healthy” diet, and a multivitamin was clearly not enough to prevent disease, and more research was needed on my part.
Q: What illness did you have if I may ask?
WB: I was diagnosed with Hodgkin’s Lymphoma, which is a form of cancer of the lymph nodes. I was treated for that, and have been disease-free ever since, although I have suffered some side effects from the treatments over the years. That experience totally changed my view of the world, and sent me in a direction I had never anticipated, which was many years of research in nutrition and the medical sciences in general.
I became something of a perpetual student, took courses in so many topics I can’t even tell you. Nutrition, chemistry, physiology, psychology, all manner of writing courses, as well as other topics both science and non-science related. From 1983 to around 1997, I took courses at 5 different colleges I recall. I probably have enough credits for several masters’ degrees at this point! Finally I realized I had better get some sort of actual degree. I graduated from Harvard University with a concentration in the Natural Sciences. It was mostly a pre-med course load I took, with some sidetracks into areas I was interested in.
So, my lifelong research into health, fitness, nutrition, bodybuilding, anti-aging, disease prevention, weight loss, and other topics began with an illness that totally threw a monkey wrench into my life. It all started there really, though I didn’t know that at the time…
Q: Long term side effects from the treatments? I met you at the Arnold Classic and you look like a very healthy man!
WB: The treatments are known to cause damage to the thyroid and the heart in particular. I have had some issues with both, but yes, in fact I am quite healthy compared to most people. I do have to take thyroid medication, and get regular check ups for the heart, but cardiovascular tests always show me to be above average in cardio function. All things considered, I am in good health, although I remain at greater risk for cardiovascular issues such as scar tissue, and other problems.
Q: With those roadblocks thrown in your way at such an early age, you seemed to have accomplished quite a bit.
WB: I have never let any of it stop me from achieving what I needed to achieve. Slow me down, yes. Force me to work around it, yes. Force me to alter my path in life, yes. Stop me, no!
Q: What have you learned from the experience that you can share with others?
WB: Mostly that people are far tougher than they think, that life will always find a way to let you know you are not the boss, and you better appreciate what you have. It’s allowed me to have empathy with people from all walks of life I think. At the same time, I don’t have much sympathy for those who are not willing to take account of themselves and their behavior, and take responsibility for where ever it is they find themselves in this life.
Q: You mentioned psychology. For some reason, I don’t see you as a psychology buff. You always strike me as one focused on the “hard” sciences like chemistry or biology.
WB: Yes, well, people know me as a “hard” science type as you said, but I have always been fascinated by the inner workings of the human psyche. I was a psych major before my big change in direction, and through the years have done course work in general psychology, child psychology, abnormal psychology, developmental psychology, and personality psychology. I still read about the topic to this day and believe the human mind plays a far greater role in our physical health than most appreciate, or science and modern medicine is willing to admit.
Q: Interesting. Do you think you would have gone on to get a Ph.D. in that area if you had not changed directions as you said?
WB: Very possibly yes, but I probably would have gone into research vs. being a therapist. Having been through plenty of hard times myself and knowing people who have been through some very tough experiences, I have a very limited capacity to listen to people complain about mundane things.
Q: Understandable, I suppose. Getting back to the fitness and bodybuilding industry, you are also known as the “insider’s insider” when it comes to the supplement industry, and the questionable practices some companies rely on to sell products. I bet you could tell us some amazing stories there. How bad is it out there? Can you share one that won’t get you sued or in too much trouble?
WB: Sure I can, without naming names… After all the writing I was doing, I started to get requests for doing consulting work for all manner of supplement companies. I have consulted on different levels for a wide variety of companies, on R&D, marketing, helping with research, and other stuff.
So how bad is it out there, you ask? In the late 90s, I had a monthly retainer contract consulting for one of the most successful supplement companies on the planet. At the time, it made close to 100 million dollars per year, and was very well known. I was doing my usual work for these guys, some R&D for formulas, and so on.
I get called into a meeting with the owner of the company and he shows me what they are working on. He asks what I think about it, so I tell him the truth, which is, the research does not support the claims they plan on making about this product and it’s generally worthless. The owner gets a “gee, this guy is really naive” look on his face and says to me:
“Will, what we do is throw sh&% against the wall and see what sticks. We can worry about the rest later.”
That is an absolutely true story and one of many experiences I have had in the industry. What the owner of this company was letting me know, in no uncertain terms, was he didn’t care there was no research to support what he planned on selling, nor did he care if the product actually worked. He knew the power of marketing would make it sell, and as long as it sold, he didn’t give a rat’s behind about the science.
I let him know that I don’t get involved in projects where the company had no interest in supporting their claims with real science, and we parted ways. That conversation cost me about 75k right there, and that sucked! However, I have this conscience about such things that just won’t quit, so that was that. As I have said many times in many places, if you can drop your conscience, you can make a lot of money in the supplement industry, be it bodybuilding or weight loss.
Q: So you told the owner of this mega-popular supplement company that the product had no real science to support it, and that’s what he said?
WB: Yup! Me and my big mouth; telling the truth! As a consultant, and an independent one at that, it’s always been my policy to tell them the truth. Owners of such companies are usually surrounded by your classic “yes men” types who tell the owner what he or she wants to hear. As far as I am concerned, I’m not paid to tell them what they want to hear, I’m paid to tell them what they need to hear. To be perfectly honest with you, most of them really don’t want to hear the truth, and prefer the yes men.
These days I limit my consulting work to those companies that have some integrity and an interest in good science; research to support their claims; and hopefully, an owner who does not prefer “yes men.” Will Brink is no yes man…
If there is one thing I am well known for, both publicly via the mags and the ‘net, as well as privately, it’s that I tell the facts and the truth when it comes to matters of supplements, or weight loss, or gaining muscle, etc. Some people really appreciate that, and some don’t. I have made my fair share of enemies by taking the honest approach.
Q: Enemies really? Do I sense another good story?
WB: Sure, telling the truth often costs other people money. After I wrote an article that exposed the fact that not all creatines were created equal, and that some creatines on the market contained unacceptably high levels of contaminants, I had the owner of one company almost take a swing at me at a conference. I cost him a fortune as he was making most of his money selling crappy creatine to people at outrageous profits. He went out of business shortly after that. No loss to the world as far as I was concerned, the guy was a real jerk to boot…I wrote about that experience in the follow up article on the impurities found in some creatines, which single-handedly altered the entire creatine market at the time.
Q: I get the impression that you are saying that most supplement companies and diet companies and such don’t employ scientists or others who may actually know—or care—if their products actually work. Is that right?
WB: Essentially correct, yes. The ads give people the impression there are scientists in white lab coats at these companies designing supplements or diets based on real science. In a few companies that’s true, but in the vast majority of companies, it’s just a couple of out-of-shape marketing guys, or guru wannabe types, throwing you-know-what against the wall to ‘see what sticks.’ For example, the owner of the aforementioned company who made that statement was a short fat guy who previously had two heart attacks! His company employed essentially no one with any science background, but they had one hell of a marketing budget and sales force!
Q: This is some real eye-opening information you are giving us today. Black helicopters going to show up at your house?!
WB: I hope not!
Q: But seriously, from what you are saying, it sounds like all the weight loss or bodybuilding supplements and products are a total scam. Is that right?
WB: Not at all. If I felt that way, I would not use so many supplements myself! However, it is the industry that is the poster child for the term “buyer beware.” People need to be educated consumers, whether they’re looking to lose weight or gain muscle, as there are countless scam diets and worthless supplements out there. If you are not willing to do some research on your own or pay someone else who has, then you will be throwing hundreds, perhaps thousands, of dollars down the toilet.
It's about making smart choices as an educated consumer, not jumping on the bandwagon for every new supplement or miracle diet plan you believe will change your life overnight by helping you “lose 30 lbs in ten days” or “gain muscle like you were on megadoses of steroids.”
Q: I notice you don't put your name to any supplement brand as such, or have your own brand. There's big money in that, no?
WB: There can be, yes. Over the years, I’ve played with the idea of starting my own brand or teaming up with some existing company, but so far, it hasn’t happened, at least not on an official level. I prefer to sell information people can use to gain muscle, or lose fat, improve their health, or what ever effect they want vs. selling supplements. I prefer to be behind the scenes for the most part, helping companies improve a product or design a new one. I’m not really comfortable with the idea of putting my name on a label or being directly associated with a product. It presents something of a conflict of interest for me, as my goal has always been to supply objective science-based information people can apply to their lives in the “real world.”
It’s funny, however—I do get a lot of e-mails and comments from people telling me how I should sell my own line of supplements as I am the only person they trust out there! It’s hard to know what the right answer is, as there are upsides and downsides no matter what I do. Perhaps something will happen in the future with all that, I can’t say.
Q: You are also well-known for having worked with various pro bodybuilders, other athletes and fitness models, which—although impressive—is pretty standard fare for a high level trainer and “guru” type such as yourself. However, what jumped out at me was your work with law enforcement and the military. I read a letter from a sergeant from a SWAT team on the Brinkzone web site* about a seminar you did for his group. That seems like a pretty specialized area. Can you tell us more about that?
WB: Sure. I have many friends that are in either law enforcement or special operations military, and I give advice to individuals in those areas. I am also an avid shooter and compete regularly. I realized that these “high speed, low drag” types from special operations and tactical law enforcement take a lot of supplements, and are really nothing but triathletes who carry weapons and gear. They tend to eat and train like athletes. After doing some digging into the research, I found studies existed that confirmed my own impressions, which was these guys used as many, if not more, supplements than your average person in the gym.
I also knew they were getting most of their information from the musclemags and their buddies, more or less like everyone else out there. So, I thought doing some seminars for such groups could be helpful to them to perform better. In their line of work, second place means coming back in a bodybag, vs. winning a second place trophy.
I probably have a much better handle on their needs and requirements than most, due to my personal interest, research and close contacts in the law enforcement community.
Q: OK, so you have written for many publications, consulted for many of the better known supplement companies, been involved in research found in peer-reviewed journals, worked with high level athletes, as well as a long list of other accomplishments we can read about on your web site. You have written an impressive body of work that has attempted to help people navigate the minefields in the health, fitness, weight loss, and bodybuilding industries. So why are you writing e-books now vs. magazines or printed books?
WB: An excellent question. For one, e-books give me total editorial control. I can say whatever I want to say, and be as honest as I wish to be. That’s simply not possible with the print magazines, much more so today than it used to be. Another problem is that print books are often literally out of date by the time they hit the store shelves. It can take a year, or even two, to get from selling a book to a publisher to getting it printed.
New research and information on supplements, nutrition, exercise, weight loss, etc. comes out almost daily. E-books allow me to update their content in real time. For example, we are on version four on one e-book, which was done within the time it would take to get a single book into print.
Perhaps the most important feature, however, is the interactivity. E-books are not just electronic versions of “real” books, but a portal to a larger interactive community with interlinked resources such as nutrition and diet software, daily meal planners, massive food lists, exercise vids, and other tools.
Q: What do you mean by community?
WB: By community, I mean the e-books come with large private forums that are all interlinked to the above tools, and are moderated by myself and a group of hand-picked moderators, who have their own specific areas of expertise, such as rehabilitative medicine, nutrition, supplementation and training. Members talk to each other, get their questions answered, and find support and help for reaching their goals, be it gaining strength and muscle mass, losing fat, or just getting into better shape than they were last year.
You can’t compare such a total system to a print book or magazine article. It makes a print book look like a waste of time and money!
Q: So you have two e-books that are part of larger programs and communities: one that focuses on weight loss, and the other on gaining muscle mass and strength, is that right?
WB: Yes. Of course there is some overlap in information, but the nutrition, exercise sections, and supplements reviewed and or recommended are quite different between the two e-books and forums. Many of our members actually go back and forth, using the fat loss e-book when dieting and the more strength and bodybuilding-oriented e-book when trying to gain muscle mass.
Q: Are these e-books helpful for the average person just looking to lose some weight or get stronger, or are they geared toward bodybuilders and other athletes?
WB: If anyone looks on the sites that sell the e-books, they can see people from all walks of life use them. I think people get way too wrapped up in thinking there is a specific niche like “toning and firming” or “bodybuilding.” These are just terms used to make people feel there are some major differences between them. It’s mostly marketing hype really. A person might say “I just want to lose some fat and gain some muscle, but I don’t want to be a bodybuilder.” And yet, those are the exact same goals of the bodybuilders! What the person means is, they are not attempting to add as much muscle and lose as much fat as it would require to end up looking like a competitive bodybuilder, which FYI, only a small % of people have the genetics for anyway, but that’s another issue. Now where was I? Lost my train of thought!
Q: You were saying people often state they want to lose some fat or gain some muscle, or get stronger, but may not want to be bodybuilders, when those are, in fact, the same goals bodybuilders have.
WB: Exactly! It’s simply a matter of degree, but the goals are the same. One of the biggest problems I see with people achieving their goals is, they don’t have concrete goals. Without a concrete, well-defined, and measurable goal, you can’t reach it, as it does not exist. “I want to be in better shape,” or “I want to tone and firm,” or even, “I want to lose weight” are either not goals you can define or measure objectively, or they are goals you don’t actually want. For example, your body has no idea or specific mechanism for “toning and firming.” You can gain or lose fat and you can gain or lose muscle. That's it. Those are essentially your choices based on biological reality. Now, if you lose some fat and gain some muscle, you will be more “toned” in appearance and “firm” to the touch, but the body does not know from toning and firming, and that's a fact. Your goals should be to lose fat and gain—or maintain—muscle.
In other words, these goals are the same ones that bodybuilders have—it’s simply a matter of degree. Bodybuilders want to put on the maximum amount of muscle and lose the maximum amount of fat, but that’s the only real difference. What I do is cut through all the BS, and give advice based on the common denominators between seemingly complex topics. This helps people avoid the pitfalls of conflicting advice out there, most of which is either just plain wrong or based on marketing vs. reality and objective fact.
Q: What about the goal of losing weight? That seems like an objective measurable goal, no?
WB: It is, and that’s a good point to make. You will note that I said people often choose goals that are either not measurable goals you can define objectively, or they are goals you don’t actually want. Losing weight is in the latter category, and something I have been trying to teach people for a few decades. Losing weight is an objective and easy to track measure, it’s just the wrong measure! What people need to focus on is losing fat, not weight! When you lose weight, it can be muscle, water, bone, and fat.
Most people focus exclusively on weight loss, and go about dieting and exercising—assuming they exercise at all—to lose weight. In that process, they often end up simply a thinner version of their former flabby selves. Sometimes, they even end up with a higher bodyfat percentage after they lose weight, as most of what they lost was muscle! Using weight loss as the only measure of success is a huge mistake! Unfortunately, it’s one I see people make all the time.
Q: Wow, that makes almost too much sense Will! Real food for thought there. This has been a fascinating conversation. I hope readers will enjoy reading it as much as I did writing it. Thank you for your time!
WB: Much appreciated, one of the best interviews I have been part of, so thank you!
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About Will Brink
Will Brink has over 15 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published.
His often ground breaking articles can be found in publications such as Muscle Media, MuscleMag, Life Extension, Muscle & Fitness, Inside Karate, IronMan, Exercise for Men Only, Oxygen, Penthouse, and many others.
Will was a former high level trainer with a rep for getting Olympic athletes, bodybuilders and fitness stars into shape and has gained a reputation for being a no "BS" industry insider who's not afraid to reveal the lies and hype found in the fat loss / muscle building & supplement industry.
He is the author, amongst other things of the hard copy book Priming the Anabolic Environment and two best selling e-books Bodybuilding Revealed & Fat Loss Revealed.
He's a guest on national radio/television programs and a speaker at industry and scientific conferences and runs seminars for tactical law enforcement (SWAT)
Showing posts with label Nutrition. Show all posts
Showing posts with label Nutrition. Show all posts
16 July 2007
Balsamic Plum Tomatoes
Nothing compliments dinner quite like this summery tomato salad. Enjoy homemade vinaigrette tossed over sliced plum tomato and red onion topped with the unforgettable taste of basil.Yield: 4 servings
Here's what you need...
6 medium plum tomatoes, sliced
1/2 cup sliced red onion
3 tablespoons balsamic vinegar
2 tablespoons olive or canola oil
1/2 teaspoon sugar
1/8 teaspoon salt
1/8 teaspoon garlic powder
1/8 teaspoon pepper
4 fresh basil leaves, snipped
- In a bowl, gently combine the tomatoes and onion. In a jar with tight-fitting lid, combine vinegar, oil, sugar, salt, garlic powder and pepper; shake well.
- Pour over tomato mixture; toss gently to coat. Sprinkle with basil. Serve at room temperature with slotted spoon.
* Make it a high protein meal by adding a grilled chicken breast on top.
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21 June 2007
Invest in Your Health
What if a trusted friend were to tell you about an investment where you could not possibly go wrong...what would be your reaction? And what if there was a virtual mountain of credible information that supported the investment claims...wouldn't you be inclined to take advantage of the opportunity and not miss out on the rewards? Although the answer to these questions seems apparent, when it comes to investing in our health and quality of life we often choose to ignore what obviously works. Take for example, exercise...
Physical fitness may be the ultimate investment opportunity. Think of it this way. If you are willing to make the commitment (investment), you will feel and look healthier, have an abundance of energy, be more self-confident, more productive and discover a more joyous and fulfilling life. These are rewards that money cannot buy and the substance of high quality living. And, the investment of exercise becomes even more attractive when you consider that there is absolutely no down-side risk. You have everything to gain and nothing to lose. How much better can it get? How many times can you remember ever having a better offer? The honest answer is probably never, and yet many of us fail to act on this extraordinary opportunity. We simply choose to procrastinate or ignore the proven benefits of exercise!
Here are a few reasons that sometimes inhibit our willingness to "step out" and make a change or take a chance:
- Sometimes our vision gets clouded. We lose tract of what is really important. Forget about the less important activities that tend to clutter our daily routine and focus on exactly what needs to be accomplished to reach your goal.
- Looking at the "big" picture can seem overwhelming. And the bigger the task, the more overwhelming it can seem. Break the task apart into smaller pieces. If you want to lose 50 pounds try losing 10 pounds and repeat the process five times! Need to start an exercise program? Begin with short, simple exercises and then slowly expand your routine. Don't exercise too hard when first starting-out or you will become stiff, tired, disillusioned and soon quit.
- Have you ever not wanted to start something for fear of failure? Take the first step, acknowledge the fear and the next step will come easier. Once fears are acknowledged, they usually quiet down.
- Sometimes we start to think that a task is unpleasant or boring. Just like any other activity, this can also be true for exercise. There are days when we just plain lack the enthusiasm and motivation to continue. It's part of human nature. On days like these focus on 'why' you are doing it. Think about all the people you care about and who may need and rely on you. What would happen if you became ill or disabled and was unable to work for a period of time, or worse, if you were out of the picture completely. How would things change? If something happened tomorrow, how would your family or business manage without you? What do you want your life to be like in the future? There are many tasks or chores we do, that we may not like, but are necessary to live a happen and productive life. Focus on the bigger picture. -
Indecision can be defeating, but doing "anything" is better than doing nothing. There are no wrong choices and very few choices that can't be undone or done again. Can't decide on a particular exercise program or routine? Pick a few exercises and start with something simple. If you don't like it, go on to the next exercise.
- When you lack the confidence to start something new, take a deep breath and try to figure out why. Are you hesitating because you really lack the skill or is it just imagined? If it's real, try to find out where to gain the skills you need or find someone with the right skills who can help. In the case of exercise, finding a qualified personal fitness trainer can sometimes do the trick, but be wary...some PFT's are overzealous and tend to start newcomers on programs that are too strenuous.
- Life just seems too busy to find time for some activities. Large, uninterrupted chunks of time are very hard to come by. And if we're honest, when they do come, we'd rather do something totally pleasurable! Exercise has to become part of your routine. It can't be an option. Make it a high priority just the same as your career, and other areas of interest. You will be surprised at how easy exercise becomes when approached this way!
- Have you ever subconsciously (or otherwise) invited distractions so that you have a "good" reason not to get something done? Sometimes it's the simple things like answering the phone or sitting down to watch that "one" TV program, that distract us. When you find yourself doing this, take control of the situation and make a conscious decision to do what you are avoiding.
To reap the benefits of exercise, or any other health related endeavor, you must agree to become a willing participant. This will require due diligence on your part. And remember, as you embark on your mission you are investing in something near and dear to your own heart...your life and a future of healthy living.
Interested in receiving my free bi-monthly Phil's Get-Fit-R e-Newsletter filled with content rich health & fitness articles, tips and tasty healthy Fat Loss and Muscle Gaining recipes? Click here for more information and also to subscribe.
Physical fitness may be the ultimate investment opportunity. Think of it this way. If you are willing to make the commitment (investment), you will feel and look healthier, have an abundance of energy, be more self-confident, more productive and discover a more joyous and fulfilling life. These are rewards that money cannot buy and the substance of high quality living. And, the investment of exercise becomes even more attractive when you consider that there is absolutely no down-side risk. You have everything to gain and nothing to lose. How much better can it get? How many times can you remember ever having a better offer? The honest answer is probably never, and yet many of us fail to act on this extraordinary opportunity. We simply choose to procrastinate or ignore the proven benefits of exercise!
Here are a few reasons that sometimes inhibit our willingness to "step out" and make a change or take a chance:
- Sometimes our vision gets clouded. We lose tract of what is really important. Forget about the less important activities that tend to clutter our daily routine and focus on exactly what needs to be accomplished to reach your goal.
- Looking at the "big" picture can seem overwhelming. And the bigger the task, the more overwhelming it can seem. Break the task apart into smaller pieces. If you want to lose 50 pounds try losing 10 pounds and repeat the process five times! Need to start an exercise program? Begin with short, simple exercises and then slowly expand your routine. Don't exercise too hard when first starting-out or you will become stiff, tired, disillusioned and soon quit.
- Have you ever not wanted to start something for fear of failure? Take the first step, acknowledge the fear and the next step will come easier. Once fears are acknowledged, they usually quiet down.
- Sometimes we start to think that a task is unpleasant or boring. Just like any other activity, this can also be true for exercise. There are days when we just plain lack the enthusiasm and motivation to continue. It's part of human nature. On days like these focus on 'why' you are doing it. Think about all the people you care about and who may need and rely on you. What would happen if you became ill or disabled and was unable to work for a period of time, or worse, if you were out of the picture completely. How would things change? If something happened tomorrow, how would your family or business manage without you? What do you want your life to be like in the future? There are many tasks or chores we do, that we may not like, but are necessary to live a happen and productive life. Focus on the bigger picture. -
Indecision can be defeating, but doing "anything" is better than doing nothing. There are no wrong choices and very few choices that can't be undone or done again. Can't decide on a particular exercise program or routine? Pick a few exercises and start with something simple. If you don't like it, go on to the next exercise.
- When you lack the confidence to start something new, take a deep breath and try to figure out why. Are you hesitating because you really lack the skill or is it just imagined? If it's real, try to find out where to gain the skills you need or find someone with the right skills who can help. In the case of exercise, finding a qualified personal fitness trainer can sometimes do the trick, but be wary...some PFT's are overzealous and tend to start newcomers on programs that are too strenuous.
- Life just seems too busy to find time for some activities. Large, uninterrupted chunks of time are very hard to come by. And if we're honest, when they do come, we'd rather do something totally pleasurable! Exercise has to become part of your routine. It can't be an option. Make it a high priority just the same as your career, and other areas of interest. You will be surprised at how easy exercise becomes when approached this way!
- Have you ever subconsciously (or otherwise) invited distractions so that you have a "good" reason not to get something done? Sometimes it's the simple things like answering the phone or sitting down to watch that "one" TV program, that distract us. When you find yourself doing this, take control of the situation and make a conscious decision to do what you are avoiding.
To reap the benefits of exercise, or any other health related endeavor, you must agree to become a willing participant. This will require due diligence on your part. And remember, as you embark on your mission you are investing in something near and dear to your own heart...your life and a future of healthy living.
Interested in receiving my free bi-monthly Phil's Get-Fit-R e-Newsletter filled with content rich health & fitness articles, tips and tasty healthy Fat Loss and Muscle Gaining recipes? Click here for more information and also to subscribe.
12 June 2007
Milanese Steak Grill
Give your taste buds an early summer vacation with this tantalizing combination of parsley, lemon peel, garlic and white wine. Make sure to trim your steak of all visible fat before grilling to enjoy the leanest cut possible. Add a side of steamed veggies and brown rice for a healthy, tasty meal. Yield: 4 servingsHere"s what you need...
- 1 lb. boneless beef top round steak, 3/4 inch thick, trimmed of fat
- 1/4 teaspoon salt
- 1/8 to 1/4 teaspoon pepper
- 1/3 cup finely chopped fresh parsley
- 2 tablespoons grated lemon peel
- 3 large garlic cloves, minced
- 1/4 cup dry white wine or chicken broth
- 1 tablespoon Dijon mustard
- Heat grill. Lightly sprinkle both sides of steak with salt and pepper. When ready to grill, place steak on gas grill over medium heat or on charcoal grill 4 to 6 inches from medium coals. Cook 8 to 11 minutes until desired doneness, turning once.
- Meanwhile, on rimmed platter or in shallow baking dish, combine remaining ingredients; mix well.
- Place hot grilled steak in sauce mixture. Cut steak diagonally across grain into slices. Coat each slice with sauce mixture before placing on individual plates. Spoon any remaining sauce over steak slices.
Nutritional Analysis: One serving (1/4 of recipe) equals 150 calories, 4g fat, 2g carbohydrates and 24g protein.
Interested in receiving my free bi-monthly Phil's Get-Fit-R e-Newsletter filled with content rich health & fitness articles, tips and tasty healthy Fat Loss and Muscle Gaining recipes? Click here for more information and also to subscribe.
21 May 2007
Keep It Simple Stupid - K.I.S.S Approach
Keep It Simple Stupid - K.I.S.S Approach
By Will Brink
Author of :
Brink's BodyBuilding Revealed
"Bodybuilding Revealed is a complete blue print to muscle building success. Everything you need to know about diet & muscle building nutrition, over 50 bodybuilding supplements reviewed, weight training routines, high intensity cardio, the mental edge, pre made muscle building diets and an online private members forum, diet planner, meal planner and much more. It's all in Will Brink's ultimate guide to gaining muscle mass."
Fat Loss Revealed
"Fat Loss Revealed is the ultimate fat loss manual. A complete online and offline system used by anybody looking to attain a fantastic lean physique. A complete fat loss diet plan, with pre made diets, over 40+ fat loss supplement reviews, resistance workouts, and cardio , along with motivation and goal setting and a huge online private members area and forum form Will Brink's Ultimate Fat loss Program.
Keep It Simple Stupid - K.I.S.S Approach
The acronym “Keep it simple stupid” or “KISS”, has been used for decades by the military, business schools, medical schools, and in countless other areas where unneeded complexity should be avoided at all costs. In the military, adding complexity where it’s unnecessary to complete a mission will get people killed. Adding complexity to a business venture where it is not required will often get you fired or see your company go down in flames. Adding complexity, or looking for complex answers to simple problems, in medical settings can cause a loss of life or unneeded suffering. I am sure my readers have also experienced situations in which complexity added to situations that didn’t require it, led to disastrous results.
One area where most people fail to follow the KISS system is in their approach to fitness, nutrition, or supplements. In fact I find people seem to gravitate toward adding complexity to their approach when it comes to building muscle or losing fat. Not coincidentally, it’s the people who take the most complex approaches to their nutrition, supplements, and training who are always the most confused and least successful. They focus on - and subsequently worry about - minutiae that prevent them from seeing the big picture and making the type of progress they desire. It often leads to what is referred to “paralysis by analysis.” The vast majority of people would have better results, not to mention less stress, if they simplified their approach to losing fat or gaining muscle. It’s not rocket science, brain surgery, or even rocket surgery!
Yes, there are times when complex approaches need to be used to get advanced athletes, such as pre-contest bodybuilders and Olympic track athletes, prepared for an event. These people make up, at most, 1% of the population. The rest of the world needs to worry less and act more.
Why is complexity a bad thing? The issue is variables.
Adding too many variables makes things more difficult, especially when trying to figure out why something is working or why it’s not. Variables are an essential part of science. We don’t need to go into great depth on this topic, so don’t worry. I do, however, want people to appreciate how variables affect the outcome of their successes or failures in bodybuilding or fitness related endeavors.
So what is a variable? According to one of my textbooks:
“Scientists use an experiment to search for cause and effect relationships in nature. In other words, they design an experiment so that changes to one item cause something else to vary in a predictable way. These changing quantities are called variables…”
There are different types of variables (e.g., confounding, independent, dependent, controlled, etc.) but we are not going to worry about that right now. So how does this all apply to the KISS approach? The more complicated you make your approach to your goals of gaining muscle or losing fat, the more variables you have to control for. That is, for every new bit of complexity you add, you have to be able to account for it in terms of the results, or lack thereof, you experience.
Confused? Here’s a simple example:
Last week you changed your diet, added in three new supplements, and changed your routine, then three weeks later you notice you have made no improvements (i.e. you didn’t lose any fat, or you didn’t gain any muscle, or whatever). Why? It’s impossible to know! You added too many variables into the equation and now you’re unsure what went wrong - which means you won’t be able to make appropriate changes to correct it. Conversely, let’s say you did lose fat or gain muscle with the changes. Great, but do you know which of the changes you made resulted the positive outcome you experienced so you can reproduce it? No, no you don’t.
So, Lesson #1 is: never change more then one or two variables at a time so you can track what worked - and what did not work - from the changes you made. Most people find writing it down in a note book or online journal is the best way to keep track of their progress. When you write it down, you can see the effects that changes in your diet, training, or supplementation have on your body composition, strength, etc.
KISS and those ugly variables
On my forums, it’s not uncommon for someone to post a question like “I added supplement X, Y, and Z to my supplement intake, added an extra day per week in the gym, and reduced my calories by X. Why am I not seeing progress?” My response is “…too many unknown variables to answer that question” which translates into “how the hell should I know?”
Why do people make so many changes at once? I suspect it’s due to the “I want it now” syndrome. Making permanent changes to your performance, physique, and health, takes patience, planning, and a willingness to take things one step at a time and assess what is working and what’s not working in the overall plan.
Clearly, the KISS approach fails to be effective as more variables are added to a program. It also fails to be KISS. How can you keep it simple if it ain’t simple to begin with?! The more complicated the program, the more variables there are to keep track of – which makes success far less likely. This basic idea was appreciated and understood by history’s greatest minds. For example:
"Make everything as simple as possible, but not simpler."
- Albert Einstein
What was the father of Relativity saying? Be it math, science, nutrition, or life, Keep It Simple Stupid wherever possible, but don’t simplify it to the point where it’s no longer effective or true. In my own writings, be it articles or books/e-books, I make every attempt to keep the information and message as simple as possible. However, I often see popular books and diets that are in fact too simple. They don’t want to confuse people, so they simplify things to the point that their advice is no longer correct and has little value to the reader – thus, Einstein’s warning. Oversimplified statements like “carbs are bad” or “fat is bad” or “do weight lifting for big muscles and aerobics to burn fat” are among the gems we all see. Problem is, those statements are dead wrong! A line between simple and too simple must be drawn.
OK, back to the KISS approach…
It’s not possible for me to go through every example of how to take a KISS approach to your training, nutrition, or supplement intake, but I will attempt a general discussion of each.
KISS and training:
One of the most common mistakes I see in this area is what I like to call the “I have tried everything and nothing works” syndrome. My response is always “have you tried sticking to one program long enough for it to actually have any effect?” The answer is usually a guilty sheepish facial expression. Let me be honest with you: even an average uncomplicated program you are consistent with is far more effective then any high-tech, super-advanced program you fail to be consistent with. One simple program you follow consistently for a year is always better then the five high tech programs you tried in 6 months where none of them were followed long enough to have a positive outcome. Simple programs such as: weight training Monday, Wed, Fri, and aerobics, Tue, Thurs, and Sat, with Sunday off, whilst varying your exercises tend to work well for the majority of people.
Are there better programs out there? Of course, but the vast majority of people follow routines that are overly complicated, take too bloody long, and are simply unneeded.
I also see a dependence on less productive movements in the gym over more productive choices. I see people doing reverse Romanian lunges while the squat rack gathers dust in the corner. Was that you I saw the other day?
KISS and supplements
You don’t need them. Bet you never thought you would read that coming from me did you?! Let me qualify that statement: does a person need any supplements to achieve the basic goal of either adding muscle or losing fat? No, no they don’t. Can supplements help the process? Can supplements potentially speed up the process? Can supplements potentially offset some of the negatives? Can supplements help optimize the effects of exercise and diet? The answer is yes in all cases. The problem, however, is that I see far too many people under the impression that the next wiz bang “cutting edge” supplement is going to make some huge difference to their appearance while their diet and workout are put on the back burner or set low on the priority list. They are constantly looking for that one supplement that’s going to make all the difference while they ignore their nutrition and training! I see it all the time and frankly, it’s frustrating.
Remember, KISS. Focus on your training and your nutrition - then worry about supplements. Start off with the basics, like a good multi vitamin, a source of essentially fatty acids (EFA’s) and a good protein powder post workout, then add additional supplements over time depending on your goals, such as creatine when trying to add muscle, or ephedrine and caffeine when focusing on fat loss, and so on. The shotgun approach many people take rarely works, wastes money, and adds complexity (remember our conversation on variables above) where it serves no useful purpose.
I love supplements. I take a dozen or more supplements every day of my life. I have designed them for supplement companies, spoken about them at various conferences, been involved in the published research of supplements, and built my career on them, so I am not some anti-supplement zealot by any means. However, I do speak with people all the time who outline a long list of supplements they are taking (many of which have been shown to be totally worthless) while their diets stink and their training programs are a joke. Don’t be one of these people! Don’t think for a second there is any one supplement out there that will make or break your success. Realize that supplements are exactly that; supplemental to a good diet and intelligent exercise program.
KISS and nutrition
Finally, we make it to nutrition. Nutrition is a potentially complex topic, and just as importantly, it’s a highly emotional topic for many. No place do I find such clear examples of people adding complexity where it’s not required. Again, there is a small segment of people that will benefit from - and require - advanced nutritional approaches, such as pre-contest bodybuilders, pre-race marathon runners, or even the average person seeking to get to very low bodyfat levels. Does the average person who needs to get into better shape and lose perhaps 20 – 30 lbs. (or more) need to follow advanced nutrition concepts? Of course not! Can the average person benefit from techniques more advanced dieters (e.g., bodybuilders, fitness competitors, etc.) might employ, such as cyclic ketogenic diets, refeed days, carb cycling, and other approaches? Of course! Do they require such strategies to drop some fat and get into shape? No, no they don’t. That’s why I tend to offer well thought out, healthy, and easy to follow approaches to nutrition in my e-books and offer more advanced approaches to people who want to take it to another level.
Simplicity + consistency = success
The above is what I consider the basics of the KISS approach to nutrition, supplements, and training. You will have to fill in some of the blanks as it applies to you specifically. If you are making steady predictable progress, great, stick to it. If however you are not making progress in your goals to add muscle and or lose fat, or some other goal, then you may need to sit down and seriously rethink your approach to the problem. Is there added complexity where you know it’s not needed? Are you relying too heavily on supplements to achieve your goals? Do you find yourself doing exercises that are less effective then the good old fashioned basics, like squats, deadlifts, and bench press? I can’t answer those questions for you, but hopefully I’ve made you think - which is half of the battle. You know what they say, you can lead a horse to water but you can’t make him think!
About the Author - William D. Brink
Will Brink is a columnist, contributing consultant, and writer for various health/fitness, medical, and bodybuilding publications. His articles relating to nutrition, supplements, weight loss, exercise and medicine can be found in such publications as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.
He is the author of Priming The Anabolic Environment , Body Building Revealed & Fat Loss Revealed. He is the Consulting Sports Nutrition Editor and a monthly columnist for Physical magazine, Musclemag and an Editor at Large for Power magazine. Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.
He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. He runs the highly popular web site BrinkZone.com which is strategically positioned to fulfill the needs and interests of people with diverse backgrounds and knowledge. The BrinkZone site has a following with many sports nutrition enthusiasts, athletes, fitness professionals, scientists, medical doctors, nutritionists, and interested lay people. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs.
William has worked with athletes ranging from professional bodybuilders, golfers, fitness contestants, to police and military personnel.
See Will's ebooks online here:
Click Here For : Brink's BodyBuilding Revealed
"Bodybuilding Revealed is a complete blue print to muscle building success. Everything you need to know about diet & muscle building nutrition, over 50 bodybuilding supplements reviewed, weight training routines, high intensity cardio, the mental edge, pre made muscle building diets and an online private members forum, diet planner, meal planner and much more. It's all in Will Brink's ultimate guide to gaining muscle mass."
Click Here For : Fat Loss Revealed
"Fat Loss Revealed is the ultimate fat loss manual. A complete online and offline system used by anybody looking to attain a fantastic lean physique. A complete fat loss diet plan, with pre made diets, over 40+ fat loss supplement reviews, resistance workouts, and cardio , along with motivation and goal setting and a huge online private members area and forum form Will Brink's Ultimate Fat loss Program.
By Will Brink
Author of :
Brink's BodyBuilding Revealed
"Bodybuilding Revealed is a complete blue print to muscle building success. Everything you need to know about diet & muscle building nutrition, over 50 bodybuilding supplements reviewed, weight training routines, high intensity cardio, the mental edge, pre made muscle building diets and an online private members forum, diet planner, meal planner and much more. It's all in Will Brink's ultimate guide to gaining muscle mass."
Fat Loss Revealed
"Fat Loss Revealed is the ultimate fat loss manual. A complete online and offline system used by anybody looking to attain a fantastic lean physique. A complete fat loss diet plan, with pre made diets, over 40+ fat loss supplement reviews, resistance workouts, and cardio , along with motivation and goal setting and a huge online private members area and forum form Will Brink's Ultimate Fat loss Program.
Keep It Simple Stupid - K.I.S.S Approach
The acronym “Keep it simple stupid” or “KISS”, has been used for decades by the military, business schools, medical schools, and in countless other areas where unneeded complexity should be avoided at all costs. In the military, adding complexity where it’s unnecessary to complete a mission will get people killed. Adding complexity to a business venture where it is not required will often get you fired or see your company go down in flames. Adding complexity, or looking for complex answers to simple problems, in medical settings can cause a loss of life or unneeded suffering. I am sure my readers have also experienced situations in which complexity added to situations that didn’t require it, led to disastrous results.
One area where most people fail to follow the KISS system is in their approach to fitness, nutrition, or supplements. In fact I find people seem to gravitate toward adding complexity to their approach when it comes to building muscle or losing fat. Not coincidentally, it’s the people who take the most complex approaches to their nutrition, supplements, and training who are always the most confused and least successful. They focus on - and subsequently worry about - minutiae that prevent them from seeing the big picture and making the type of progress they desire. It often leads to what is referred to “paralysis by analysis.” The vast majority of people would have better results, not to mention less stress, if they simplified their approach to losing fat or gaining muscle. It’s not rocket science, brain surgery, or even rocket surgery!
Yes, there are times when complex approaches need to be used to get advanced athletes, such as pre-contest bodybuilders and Olympic track athletes, prepared for an event. These people make up, at most, 1% of the population. The rest of the world needs to worry less and act more.
Why is complexity a bad thing? The issue is variables.
Adding too many variables makes things more difficult, especially when trying to figure out why something is working or why it’s not. Variables are an essential part of science. We don’t need to go into great depth on this topic, so don’t worry. I do, however, want people to appreciate how variables affect the outcome of their successes or failures in bodybuilding or fitness related endeavors.
So what is a variable? According to one of my textbooks:
“Scientists use an experiment to search for cause and effect relationships in nature. In other words, they design an experiment so that changes to one item cause something else to vary in a predictable way. These changing quantities are called variables…”
There are different types of variables (e.g., confounding, independent, dependent, controlled, etc.) but we are not going to worry about that right now. So how does this all apply to the KISS approach? The more complicated you make your approach to your goals of gaining muscle or losing fat, the more variables you have to control for. That is, for every new bit of complexity you add, you have to be able to account for it in terms of the results, or lack thereof, you experience.
Confused? Here’s a simple example:
Last week you changed your diet, added in three new supplements, and changed your routine, then three weeks later you notice you have made no improvements (i.e. you didn’t lose any fat, or you didn’t gain any muscle, or whatever). Why? It’s impossible to know! You added too many variables into the equation and now you’re unsure what went wrong - which means you won’t be able to make appropriate changes to correct it. Conversely, let’s say you did lose fat or gain muscle with the changes. Great, but do you know which of the changes you made resulted the positive outcome you experienced so you can reproduce it? No, no you don’t.
So, Lesson #1 is: never change more then one or two variables at a time so you can track what worked - and what did not work - from the changes you made. Most people find writing it down in a note book or online journal is the best way to keep track of their progress. When you write it down, you can see the effects that changes in your diet, training, or supplementation have on your body composition, strength, etc.
KISS and those ugly variables
On my forums, it’s not uncommon for someone to post a question like “I added supplement X, Y, and Z to my supplement intake, added an extra day per week in the gym, and reduced my calories by X. Why am I not seeing progress?” My response is “…too many unknown variables to answer that question” which translates into “how the hell should I know?”
Why do people make so many changes at once? I suspect it’s due to the “I want it now” syndrome. Making permanent changes to your performance, physique, and health, takes patience, planning, and a willingness to take things one step at a time and assess what is working and what’s not working in the overall plan.
Clearly, the KISS approach fails to be effective as more variables are added to a program. It also fails to be KISS. How can you keep it simple if it ain’t simple to begin with?! The more complicated the program, the more variables there are to keep track of – which makes success far less likely. This basic idea was appreciated and understood by history’s greatest minds. For example:
"Make everything as simple as possible, but not simpler."
- Albert Einstein
What was the father of Relativity saying? Be it math, science, nutrition, or life, Keep It Simple Stupid wherever possible, but don’t simplify it to the point where it’s no longer effective or true. In my own writings, be it articles or books/e-books, I make every attempt to keep the information and message as simple as possible. However, I often see popular books and diets that are in fact too simple. They don’t want to confuse people, so they simplify things to the point that their advice is no longer correct and has little value to the reader – thus, Einstein’s warning. Oversimplified statements like “carbs are bad” or “fat is bad” or “do weight lifting for big muscles and aerobics to burn fat” are among the gems we all see. Problem is, those statements are dead wrong! A line between simple and too simple must be drawn.
OK, back to the KISS approach…
It’s not possible for me to go through every example of how to take a KISS approach to your training, nutrition, or supplement intake, but I will attempt a general discussion of each.
KISS and training:
One of the most common mistakes I see in this area is what I like to call the “I have tried everything and nothing works” syndrome. My response is always “have you tried sticking to one program long enough for it to actually have any effect?” The answer is usually a guilty sheepish facial expression. Let me be honest with you: even an average uncomplicated program you are consistent with is far more effective then any high-tech, super-advanced program you fail to be consistent with. One simple program you follow consistently for a year is always better then the five high tech programs you tried in 6 months where none of them were followed long enough to have a positive outcome. Simple programs such as: weight training Monday, Wed, Fri, and aerobics, Tue, Thurs, and Sat, with Sunday off, whilst varying your exercises tend to work well for the majority of people.
Are there better programs out there? Of course, but the vast majority of people follow routines that are overly complicated, take too bloody long, and are simply unneeded.
I also see a dependence on less productive movements in the gym over more productive choices. I see people doing reverse Romanian lunges while the squat rack gathers dust in the corner. Was that you I saw the other day?
KISS and supplements
You don’t need them. Bet you never thought you would read that coming from me did you?! Let me qualify that statement: does a person need any supplements to achieve the basic goal of either adding muscle or losing fat? No, no they don’t. Can supplements help the process? Can supplements potentially speed up the process? Can supplements potentially offset some of the negatives? Can supplements help optimize the effects of exercise and diet? The answer is yes in all cases. The problem, however, is that I see far too many people under the impression that the next wiz bang “cutting edge” supplement is going to make some huge difference to their appearance while their diet and workout are put on the back burner or set low on the priority list. They are constantly looking for that one supplement that’s going to make all the difference while they ignore their nutrition and training! I see it all the time and frankly, it’s frustrating.
Remember, KISS. Focus on your training and your nutrition - then worry about supplements. Start off with the basics, like a good multi vitamin, a source of essentially fatty acids (EFA’s) and a good protein powder post workout, then add additional supplements over time depending on your goals, such as creatine when trying to add muscle, or ephedrine and caffeine when focusing on fat loss, and so on. The shotgun approach many people take rarely works, wastes money, and adds complexity (remember our conversation on variables above) where it serves no useful purpose.
I love supplements. I take a dozen or more supplements every day of my life. I have designed them for supplement companies, spoken about them at various conferences, been involved in the published research of supplements, and built my career on them, so I am not some anti-supplement zealot by any means. However, I do speak with people all the time who outline a long list of supplements they are taking (many of which have been shown to be totally worthless) while their diets stink and their training programs are a joke. Don’t be one of these people! Don’t think for a second there is any one supplement out there that will make or break your success. Realize that supplements are exactly that; supplemental to a good diet and intelligent exercise program.
KISS and nutrition
Finally, we make it to nutrition. Nutrition is a potentially complex topic, and just as importantly, it’s a highly emotional topic for many. No place do I find such clear examples of people adding complexity where it’s not required. Again, there is a small segment of people that will benefit from - and require - advanced nutritional approaches, such as pre-contest bodybuilders, pre-race marathon runners, or even the average person seeking to get to very low bodyfat levels. Does the average person who needs to get into better shape and lose perhaps 20 – 30 lbs. (or more) need to follow advanced nutrition concepts? Of course not! Can the average person benefit from techniques more advanced dieters (e.g., bodybuilders, fitness competitors, etc.) might employ, such as cyclic ketogenic diets, refeed days, carb cycling, and other approaches? Of course! Do they require such strategies to drop some fat and get into shape? No, no they don’t. That’s why I tend to offer well thought out, healthy, and easy to follow approaches to nutrition in my e-books and offer more advanced approaches to people who want to take it to another level.
Simplicity + consistency = success
The above is what I consider the basics of the KISS approach to nutrition, supplements, and training. You will have to fill in some of the blanks as it applies to you specifically. If you are making steady predictable progress, great, stick to it. If however you are not making progress in your goals to add muscle and or lose fat, or some other goal, then you may need to sit down and seriously rethink your approach to the problem. Is there added complexity where you know it’s not needed? Are you relying too heavily on supplements to achieve your goals? Do you find yourself doing exercises that are less effective then the good old fashioned basics, like squats, deadlifts, and bench press? I can’t answer those questions for you, but hopefully I’ve made you think - which is half of the battle. You know what they say, you can lead a horse to water but you can’t make him think!
About the Author - William D. Brink
Will Brink is a columnist, contributing consultant, and writer for various health/fitness, medical, and bodybuilding publications. His articles relating to nutrition, supplements, weight loss, exercise and medicine can be found in such publications as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.
He is the author of Priming The Anabolic Environment , Body Building Revealed & Fat Loss Revealed. He is the Consulting Sports Nutrition Editor and a monthly columnist for Physical magazine, Musclemag and an Editor at Large for Power magazine. Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.
He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. He runs the highly popular web site BrinkZone.com which is strategically positioned to fulfill the needs and interests of people with diverse backgrounds and knowledge. The BrinkZone site has a following with many sports nutrition enthusiasts, athletes, fitness professionals, scientists, medical doctors, nutritionists, and interested lay people. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs.
William has worked with athletes ranging from professional bodybuilders, golfers, fitness contestants, to police and military personnel.
See Will's ebooks online here:
Click Here For : Brink's BodyBuilding Revealed
"Bodybuilding Revealed is a complete blue print to muscle building success. Everything you need to know about diet & muscle building nutrition, over 50 bodybuilding supplements reviewed, weight training routines, high intensity cardio, the mental edge, pre made muscle building diets and an online private members forum, diet planner, meal planner and much more. It's all in Will Brink's ultimate guide to gaining muscle mass."
Click Here For : Fat Loss Revealed
"Fat Loss Revealed is the ultimate fat loss manual. A complete online and offline system used by anybody looking to attain a fantastic lean physique. A complete fat loss diet plan, with pre made diets, over 40+ fat loss supplement reviews, resistance workouts, and cardio , along with motivation and goal setting and a huge online private members area and forum form Will Brink's Ultimate Fat loss Program.
14 May 2007
Do You Eat Too Much?
Don't be a Victim of Portion Distortion
It's no secret that people are larger today than ever before. Waistlines have expanded over the last twenty years and studies show that potion sizes have grown as well.
Researchers from New York University found that average portion sizes started to grow in the 1970's, rising quickly in the 1980's - and this phenomenon hasn't shown signs of slowing. A "large" order of fries from McDonalds' weighs the same as 1998's "Supersize" fries. And it doesn't stop there. Check out these eye-opening figures, provided by the National Institutes of Health:
Since I am the local fitness expert, look no further than me to get you started on an exercise program that will change your life and shape forever. Now, back to our discussion on portion distortion...
Now that you know portion sizes today are far larger than you really need, what are you going to do the next time you go out to eat? Try the following 3 tips and watch as your waist begins to slim and your confidence soars.
Trim-Down Tip #1: Re-program Your Mind
I'm sure your mother did a great job when she taught you to "clean your plate." The problem now lies in the fact that your plate is usually loaded with more than 3 times the calories that you really need. So what's the solution?
Realize that it is O.K. to leave food on your plate. Eating everything on the plate is probably a habit now, but it is one that you can break. Focus on how you feel halfway through your meal. Are you full? If you are beginning to feel full then stop eating. Don't worry - your mom won't send you to your room!
Trim-Down Tip #2: Slow Down
I know that this is a tough one - so bear with me. These days we are in such a hurry, we rush to work, rush to lunch, rush through errands and then rush home. So it is no wonder that food consumption is no exception. Most meals are devoured before your stomach has the chance to let you know that it is full.
Eat your next meal slower than usual. Chew each bite thoroughly, engage in conversation and pay attention for signs that you may be getting full. Once you realize that you are full, stop eating. Congratulations - you just tailored your portion down to its proper size.
Trim-Down Tip #3: Go Halfsies
I understand that it may be very difficult for you to leave food on your plate, even though your mother isn't looking over your shoulder, and even if you eat slowly. No problem - you just need to do some strategic planning. The next time you go out to eat do one of the following two options.
1) Share an entrée with a friend and order salad or soup to start your meal. This will cut your calories down dramatically, while still giving you the satisfaction of clearing your plate.
2) If sharing isn't an option then ask your waiter to bring a to-go box along with your order. As soon as the food is placed in front of you put half of it into the to-go box. You are now left with a reasonable portion and even have your next meal taken care of.
Helping you achieve your fitness goals is my passion - it's a job that I don't take lightly. Allow me to get you fit and strong the safe, healthy way. For more information on how I can help you with your health & fitness goals, "click here".
Interested in receiving my bi-monthly Phil's Get-Fit-R e-Newsletter filled with content rich health & fitness articles, tips and tasty healthy Fat Loss and Muscle Gaining recipes? Click here for more information and also to subscribe.
It's no secret that people are larger today than ever before. Waistlines have expanded over the last twenty years and studies show that potion sizes have grown as well.
Researchers from New York University found that average portion sizes started to grow in the 1970's, rising quickly in the 1980's - and this phenomenon hasn't shown signs of slowing. A "large" order of fries from McDonalds' weighs the same as 1998's "Supersize" fries. And it doesn't stop there. Check out these eye-opening figures, provided by the National Institutes of Health:
- Today's 6-inch bagel has 350 calories. This is 210 more calories than a 3-inch bagel 20 years ago.
- Today's 5 ounce muffin has 500 calories. This is 310 calories more than muffin 20 years ago.
- Today, a large cookie has about 275 calories. This is 220 more calories more than a cookie 20 years ago.
- Today, a 3 cup chicken Caesar salad has 790 calories. This is 400 more calories more than Caesar salads 20 years ago.
Since I am the local fitness expert, look no further than me to get you started on an exercise program that will change your life and shape forever. Now, back to our discussion on portion distortion...
Now that you know portion sizes today are far larger than you really need, what are you going to do the next time you go out to eat? Try the following 3 tips and watch as your waist begins to slim and your confidence soars.
Trim-Down Tip #1: Re-program Your Mind
I'm sure your mother did a great job when she taught you to "clean your plate." The problem now lies in the fact that your plate is usually loaded with more than 3 times the calories that you really need. So what's the solution?
Realize that it is O.K. to leave food on your plate. Eating everything on the plate is probably a habit now, but it is one that you can break. Focus on how you feel halfway through your meal. Are you full? If you are beginning to feel full then stop eating. Don't worry - your mom won't send you to your room!
Trim-Down Tip #2: Slow Down
I know that this is a tough one - so bear with me. These days we are in such a hurry, we rush to work, rush to lunch, rush through errands and then rush home. So it is no wonder that food consumption is no exception. Most meals are devoured before your stomach has the chance to let you know that it is full.
Eat your next meal slower than usual. Chew each bite thoroughly, engage in conversation and pay attention for signs that you may be getting full. Once you realize that you are full, stop eating. Congratulations - you just tailored your portion down to its proper size.
Trim-Down Tip #3: Go Halfsies
I understand that it may be very difficult for you to leave food on your plate, even though your mother isn't looking over your shoulder, and even if you eat slowly. No problem - you just need to do some strategic planning. The next time you go out to eat do one of the following two options.
1) Share an entrée with a friend and order salad or soup to start your meal. This will cut your calories down dramatically, while still giving you the satisfaction of clearing your plate.
2) If sharing isn't an option then ask your waiter to bring a to-go box along with your order. As soon as the food is placed in front of you put half of it into the to-go box. You are now left with a reasonable portion and even have your next meal taken care of.
Helping you achieve your fitness goals is my passion - it's a job that I don't take lightly. Allow me to get you fit and strong the safe, healthy way. For more information on how I can help you with your health & fitness goals, "click here".
Interested in receiving my bi-monthly Phil's Get-Fit-R e-Newsletter filled with content rich health & fitness articles, tips and tasty healthy Fat Loss and Muscle Gaining recipes? Click here for more information and also to subscribe.
08 May 2007
The Most Overlooked Fat-Loss Tip
Often times I'm approached by a frustrated person who can't seem to drop the weight. They tell me that they exercise, they eat healthy, and they drink plenty of water. So why can't I lose weight? they ask. Not only are they frustrated, but they are getting close to losing hope that they will ever lose the stubborn pounds that plague them.
Do you want to know what I ask them? It is a simple question that usually reveals the problem behind their inability to lose weight.
How often do you eat each day?
The most frequent answer that I get is 2-3 times each day. Most of us are fooled into thinking that in order to lose weight (body fat) we should eat as little as possible, this is simply not true.
The problem with going for an extended period without eating is simple: your body thinks you are starving. As a result your metabolism slows to conserve energy and when you do eat the food will be put into storage - also known as fat.
Want to lose fat? Eat 4 to 6 small meals a day to easily kick your metabolism into high gear.
Eating smaller meals throughout the day forces your body to burn calories all day long and the results are amazing. When you begin to eat in a "grazing" fashion your body will respond by dropping unwanted pounds.
This is probably not the first time that you have heard this tip - but, if you are like most unsatisfied fitness enthusiasts, then you simply don't do it. Why not? As far as weight 1oss tips go, this is about as easy at they get…so why the resistance? Here are the top 3 excuses that I hear:
1. I don't have the time
Now you and I both know that, no matter how stressful or demanding your job is, you can still find 5 minutes every few hours for a snack. The issue here is not that you don't have the time - it is that you just aren't making it. Sure, old habits are hard to break and maybe you have a set time that you like to eat everyday. That is fine - don't change the usual mealtimes, just add a couple of snacks throughout the day to keep from going hours on end without food, and then eat a little less at your regularly scheduled meals.
2. I tried it and it didn't work
I simply don't believe it. There is no way that you really tried it and it didn't work. The formula is simple: small meals every 4-6 hours. Emphasis on the word small. These aren't four course meals…If this is your story then read on for a sure-fire plan to make this tip work for you.
3. I forget to eat
When you first start eating 4-6 small meals instead of 2-3 there will be a bit of an adjustment time. If your body is used to going for hours on end without food, then you may not feel hungry when it is time for your next small meal. The key here is to be as organized as possible. Think ahead and pack small meals so that they are ready to go. With a little effort you will be eating every few hours like clockwork.
Your Fool-Proof Plan:
Interested in receiving my bi-monthly Phil's Get-Fit-R e-Newsletter filled with content rich health & fitness articles, tips and tasty healthy Fat Loss and Muscle Gaining recipes? Click here for more information and also to subscribe.
Do you want to know what I ask them? It is a simple question that usually reveals the problem behind their inability to lose weight.
How often do you eat each day?
The most frequent answer that I get is 2-3 times each day. Most of us are fooled into thinking that in order to lose weight (body fat) we should eat as little as possible, this is simply not true.
The problem with going for an extended period without eating is simple: your body thinks you are starving. As a result your metabolism slows to conserve energy and when you do eat the food will be put into storage - also known as fat.
Want to lose fat? Eat 4 to 6 small meals a day to easily kick your metabolism into high gear.
Eating smaller meals throughout the day forces your body to burn calories all day long and the results are amazing. When you begin to eat in a "grazing" fashion your body will respond by dropping unwanted pounds.
This is probably not the first time that you have heard this tip - but, if you are like most unsatisfied fitness enthusiasts, then you simply don't do it. Why not? As far as weight 1oss tips go, this is about as easy at they get…so why the resistance? Here are the top 3 excuses that I hear:
1. I don't have the time
Now you and I both know that, no matter how stressful or demanding your job is, you can still find 5 minutes every few hours for a snack. The issue here is not that you don't have the time - it is that you just aren't making it. Sure, old habits are hard to break and maybe you have a set time that you like to eat everyday. That is fine - don't change the usual mealtimes, just add a couple of snacks throughout the day to keep from going hours on end without food, and then eat a little less at your regularly scheduled meals.
2. I tried it and it didn't work
I simply don't believe it. There is no way that you really tried it and it didn't work. The formula is simple: small meals every 4-6 hours. Emphasis on the word small. These aren't four course meals…If this is your story then read on for a sure-fire plan to make this tip work for you.
3. I forget to eat
When you first start eating 4-6 small meals instead of 2-3 there will be a bit of an adjustment time. If your body is used to going for hours on end without food, then you may not feel hungry when it is time for your next small meal. The key here is to be as organized as possible. Think ahead and pack small meals so that they are ready to go. With a little effort you will be eating every few hours like clockwork.
Your Fool-Proof Plan:
- Eat small nutritious meals every 3 hours throughout the day, eat your first within 30 minutes of waking.
- Make sure that each meal contains quality protein, complex carbohydrates, mono-unsaturated fats and fiber.
- Your goal is to eat more often, not more calories each day.
- Keep a food log - write down what you eat when you eat it and take time to review your progress.
- What should you eat? Whole grains, fresh fruits, lean protein and veggies.
Interested in receiving my bi-monthly Phil's Get-Fit-R e-Newsletter filled with content rich health & fitness articles, tips and tasty healthy Fat Loss and Muscle Gaining recipes? Click here for more information and also to subscribe.
Crab Nachos
If you love seafood, then this recipe is a must-have. This modified nacho recipe is a healthier alternative to the traditionally greasy morsels. You'll find yourself pleasantly surprised at the delicious taste. Serve them up as a tasty appetizer, a light snack or even an exciting lunch. Yields: 6 servings- 30 baked tortilla chips
- 1 package (8 ounces) imitation crab meat, chopped
- 1/4 cup reduced- fat sour cream
- 1/4 cup reduced- fat mayonnaise
- 2 tablespoons finely chopped onion
- 1/4 teaspoon dill weed
- 1 cup (4 ounces) shredded reduced-fat cheddar cheese
- 1/4 cup sliced ripe olives
- 1/4 teaspoon paprika
- Arrange tortilla chips in a single layer on an ungreased baking sheet.
- In a bowl, combine crab, sour cream, mayonnaise, onion and dill; spoon about 1 tablespoon onto each chip. Sprinkle with cheese, olives and paprika.
- Bake at 350 for 6-8 minutes or until cheese is melted.
Interested in receiving my bi-monthly Phil's Get-Fit-R e-Newsletter filled with content rich health & fitness articles, tips and tasty healthy Fat Loss and Muscle Gaining recipes? Click here for more information and also to subscribe.
28 December 2006
Eat Out and Lose Weight -- 25 Easy & Healthy Tips for Dining Out
Diners have become more health-conscious the last few years, and now want healthy choices whether eating at home or at their favorite restaurants. Luckily, the restaurant industry has been quick to accommodate the demand, so you'll find you have many options to "eat healthy" these days.
Whether you're eating at home or dining out, the same rules for watching your weight apply. You need to eat more vegetables, fruit and whole grains. Choose smaller portions of lean meats, fish and poultry. Eat a variety of foods, and fresh, raw foods are better. Cut back on salt, sugar, saturated fats and alcohol also. Drink plenty of water, and include exercise every day as part of your daily lifestyle choice.
So whether you're having lunch with the gang, or enjoying a romantic dinner for two, you can enjoy delicious-tasting foods that are low-in calories and good for you, with just a little forethought and planning.
Here are some easy tips to remember when ordering out that will help you to lose weight even when eating at your favorite restaurants:
1. If you know the menu from the restaurant you're going to, plan what you're going to have ahead of time. This will help save you from making a last minute decision that could result in high-calorie choices.
2. Drink at least one full-glass of water or iced tea before eating your meal. This helps your digestive process, and, because you'll feel full sooner, you will eat less.
3. Don't be afraid to ask for the "senior citizen" special or kid's-sized portions. Most restaurants will accommodate you -- and often you'll pay less as well!
4. Order first. That way you're much less likely to be influenced by the choices of your companions.
5. If you're not sure how something is prepared, don't be afraid to ask. And if the dish is cooked in oil or butter, you can always ask if they have a "fat free" option.
6. If everything on the menu is high in fat or calories, ask if the chef could prepare a plate of fresh fruit and vegetables. Many restaurants offer a vegetarian selection, so if you don't see it on the menu, ask.
7. When ordering meat or fish, ask that it be grilled or broiled, and prepared without oil or butter. (When you eat it, use lemon or herbs and spices to give it flavor rather than heavy sauces).
8. Order an appetizer and a salad as your meal. Or a soup and salad. For dessert, choose fresh fruit.
9. When choosing soup, remember that cream-based soups have many more calories than broth-based ones.
10. If you're having a full meal, split the appetizer and desert with your companion.
11. If you decide to order pasta, tomato sauce has fewer calories than cream-based sauces, just like soup.
12. Choose breadsticks over bread, or if you eat bread, don't add butter. Stay away from muffins and croissants, and choose whole grain over white.
13. Choose steamed vegetables instead of baked potatoes or other starches. Again, use lemon and herbs and spices rather than butter to flavor them with.
14. Whenever possible, eat like the Europeans do, and have your biggest meal at lunchtime. Not only will you save money, but you'll cut down on calories at the same time!
15. Take the time to enjoy your meal. Savor the flavors and textures of your food, and enjoy the company you're with. When you eat slowly, you give your body's internal clock the time it needs to know when you've had enough. When you're full, stop eating. Ask your server to remove your plate so you're not tempted to keep eating while you wait for your companion to finish.
16. Ask for salsa on your baked potatoes, rather than sour cream and butter. Not only is salsa much lower in calories, but it adds a "spicy" flavor to potatoes.
17. Order salad dressings and sauces "on the side." This gives you more control of how much to use. Another tip for salad dressing -- rather than pouring the salad dressing on your salad, dip your fork into the dressing first, and then into the salad. You'll get the same amount of flavor, without all the added calories!
18. Choose brown rice over white rice (or french fries), whole grain breads and rolls over white. Not only are they lower in calories, but they are better for you.
19. Stay away from "all you can eat" buffets and salad bars. It's too easy to lose track of the amount of food you're eating, even when it's salads. If that's your only choice, then stay away from the pasta, marinated salads, cheeses and fruit salads with whipped cream. Stick to soups, raw vegetables and fresh fruits.
20. Have your soup first. It will help to fill you up, and most soups have fewer calories.
21. If you're craving something sweet, and don't want fresh fruit, choose sorbet. If you absolutely HAVE to have the chocolate sauce, use the same trick as you did with the salad dressing -- dip your fork into it first, then your dessert.
22. Split your dessert with your companion. You'll still feel like you got to be indulgent, and you'll only have to exercise half as long to burn off the extra calories!
23. When ordering sandwiches, order them with mustard only, rather than mayonnaise. Not only does mustard have almost no calories, but you won't miss the mayo!
24. If the portion you were served is large, only eat half of it. Take the other half home. Not only will you get two meals for the price of one, but you'll cut the calories in half as well!
25. Go for a walk after eating. Stroll along the beach, walk through a park, visit a zoo. You'll burn calories and get your exercise at the same time!
Whether you're eating at home or dining out, the same rules for watching your weight apply. You need to eat more vegetables, fruit and whole grains. Choose smaller portions of lean meats, fish and poultry. Eat a variety of foods, and fresh, raw foods are better. Cut back on salt, sugar, saturated fats and alcohol also. Drink plenty of water, and include exercise every day as part of your daily lifestyle choice.
So whether you're having lunch with the gang, or enjoying a romantic dinner for two, you can enjoy delicious-tasting foods that are low-in calories and good for you, with just a little forethought and planning.
Here are some easy tips to remember when ordering out that will help you to lose weight even when eating at your favorite restaurants:
1. If you know the menu from the restaurant you're going to, plan what you're going to have ahead of time. This will help save you from making a last minute decision that could result in high-calorie choices.
2. Drink at least one full-glass of water or iced tea before eating your meal. This helps your digestive process, and, because you'll feel full sooner, you will eat less.
3. Don't be afraid to ask for the "senior citizen" special or kid's-sized portions. Most restaurants will accommodate you -- and often you'll pay less as well!
4. Order first. That way you're much less likely to be influenced by the choices of your companions.
5. If you're not sure how something is prepared, don't be afraid to ask. And if the dish is cooked in oil or butter, you can always ask if they have a "fat free" option.
6. If everything on the menu is high in fat or calories, ask if the chef could prepare a plate of fresh fruit and vegetables. Many restaurants offer a vegetarian selection, so if you don't see it on the menu, ask.
7. When ordering meat or fish, ask that it be grilled or broiled, and prepared without oil or butter. (When you eat it, use lemon or herbs and spices to give it flavor rather than heavy sauces).
8. Order an appetizer and a salad as your meal. Or a soup and salad. For dessert, choose fresh fruit.
9. When choosing soup, remember that cream-based soups have many more calories than broth-based ones.
10. If you're having a full meal, split the appetizer and desert with your companion.
11. If you decide to order pasta, tomato sauce has fewer calories than cream-based sauces, just like soup.
12. Choose breadsticks over bread, or if you eat bread, don't add butter. Stay away from muffins and croissants, and choose whole grain over white.
13. Choose steamed vegetables instead of baked potatoes or other starches. Again, use lemon and herbs and spices rather than butter to flavor them with.
14. Whenever possible, eat like the Europeans do, and have your biggest meal at lunchtime. Not only will you save money, but you'll cut down on calories at the same time!
15. Take the time to enjoy your meal. Savor the flavors and textures of your food, and enjoy the company you're with. When you eat slowly, you give your body's internal clock the time it needs to know when you've had enough. When you're full, stop eating. Ask your server to remove your plate so you're not tempted to keep eating while you wait for your companion to finish.
16. Ask for salsa on your baked potatoes, rather than sour cream and butter. Not only is salsa much lower in calories, but it adds a "spicy" flavor to potatoes.
17. Order salad dressings and sauces "on the side." This gives you more control of how much to use. Another tip for salad dressing -- rather than pouring the salad dressing on your salad, dip your fork into the dressing first, and then into the salad. You'll get the same amount of flavor, without all the added calories!
18. Choose brown rice over white rice (or french fries), whole grain breads and rolls over white. Not only are they lower in calories, but they are better for you.
19. Stay away from "all you can eat" buffets and salad bars. It's too easy to lose track of the amount of food you're eating, even when it's salads. If that's your only choice, then stay away from the pasta, marinated salads, cheeses and fruit salads with whipped cream. Stick to soups, raw vegetables and fresh fruits.
20. Have your soup first. It will help to fill you up, and most soups have fewer calories.
21. If you're craving something sweet, and don't want fresh fruit, choose sorbet. If you absolutely HAVE to have the chocolate sauce, use the same trick as you did with the salad dressing -- dip your fork into it first, then your dessert.
22. Split your dessert with your companion. You'll still feel like you got to be indulgent, and you'll only have to exercise half as long to burn off the extra calories!
23. When ordering sandwiches, order them with mustard only, rather than mayonnaise. Not only does mustard have almost no calories, but you won't miss the mayo!
24. If the portion you were served is large, only eat half of it. Take the other half home. Not only will you get two meals for the price of one, but you'll cut the calories in half as well!
25. Go for a walk after eating. Stroll along the beach, walk through a park, visit a zoo. You'll burn calories and get your exercise at the same time!
16 November 2006
Water is a Major Key Ingredient
As a personal trainer in the health & fitness industry for nearly twenty years, it is so easy to see that a lack of knowledge is the reason for most individuals failure at achieving their personal health & fitness goals. Science has proven that only a very small percentage fail because of genetics or physical abnormalities. It is proven that lifestyle is the true culprit. When I say lifestyle, I don't mean just your physical activities, but the way you manage your life or lets just say method of life.
Fat loss is a very broad subject. It's probably one of the most focused on and confusing subjects for the average person to understand because of all the conflicting information available in one form of media or another. But, I will focus on fat loss at a later date. Why? Because in order to achieve permanent fat loss I honestly believe there are a few other subjects that are more important to cover first which will not only contribute and speed up your fat loss, but possibly eliminate most individuals fat loss problem forever and are the key to most physical problems and even some mental problems.
Oh yeah, before I go any further I must warn you that writing is NOT my strongest point or as some would say "my gifting in life". So DON"T expect my blog posts to be perfectly written lol.
In today's world with obesity escalating more and more with each passing year everyone trying to lose body fat seems to only focus on pills, diets and to the lesser degree exercise to answer their problems. You hear many people talking about water and it's important role in fat loss. But did you know that the lack of water can contribute to increasing fat levels and lowering your energy level? Ahhh, I am sure most of you didn't know that.
Remember earlier, I spoke of a few important factors I felt were important to fat loss. To some the second & third topics that I will cover should be first, but I have my reasons to cover the topic of water to be first on my personal list.
What is the most common excuses that instructors encounter from those he or she comes in contact with that say they desire to be more fit but can't seem to manifest it in their life?
One of the two most common excuses a trainer comes upon is "I am too tired at the end of the day to exercise". The second is "I don't have time in my long and hectic daily circle of life to exercise". Rather than asking them how do they expect something to change in life if there isn't something changed that will create a change, I explain to them why they are most likely tired and how they can increase their daily energy level. With this increased energy some sort of an exercise program can now be introduced to their lifestyle and reverse their fat gaining trend.
Water, water and more water. Yes, you heard me right. Water is a major key ingredient to a high energy level. Obviously, other ingredients are needed such as proper nutrition, exercise and rest but many do not realize that there isn't a process in the body that doesn't rely on water to some extent. Your energy level, fat loss and fat gain relies on water also.
Ok, since the intro was kind of long lol I will try to make the explanation short. When you eat carbs (carbohydrates) it should be your desire for them to be stored in your muscles and liver, not in fat cells. The storage of carbs in the liver is mainly to be fuel for aerobic activity and brain function. That which is stored in the muscles are for intense exercise such as weight training. There are other choices we make that determine where those carbs are stored but in this article only one will be covered, the role of water.
Carbs need water (approximately 2.7 grams of water to 1 gram carbs) in order to be stored in the muscle. If our intake of water is low throughout the day then the storage location of those carbs ingested will not be optimal. Without adequate water for the body to store these carbs in the muscle and liver, then we must ask ourselves does anything else have the ability to store those sweet looking carbs floating around in our blood vessels? Yeah, you guessed it. Our fat cells!! Oh yeah, for those who prefer technical jargon those fat cells are called adipose tissue. But, remember now, in my articles my goal is to keep things simple so that anyone can understand them. I'm trying to attract readers, keep them coming back, not bore and chase them away :D
So, we can now see that if our fat cells are now storing the carbs available for storage, then it's obvious that our energy level will be low since our muscle and liver glycogen (carbs stored in the liver and muscles is called glycogen) storage is not adequate and also how the body fat level is increasing also. Soooo, this should explain to you how even someone who is eating even what we would call the perfect quality and quantity of meals throughout the day could still feel very tired at the end of the day and also getting fatter.
I spoke of water first to get you to where you would immediately feel an increase energy level and instantaneously begin slowing down fat storage. Hopefully those who feel entrapped by the lack of energy will now realize that there is hope with achieving their health & fitness goals.
So drink up and feel how wonderful it is to be so easily energized. It's one step towards achieving your health and fitness dreams.
My next few articles will probably totally surprise you on how a few slight periodic additions to your lifestyle can completely turn your life around both physically and mentally. I assure you that you will not regret returning to my blog to see what I will share next.
Fat loss is a very broad subject. It's probably one of the most focused on and confusing subjects for the average person to understand because of all the conflicting information available in one form of media or another. But, I will focus on fat loss at a later date. Why? Because in order to achieve permanent fat loss I honestly believe there are a few other subjects that are more important to cover first which will not only contribute and speed up your fat loss, but possibly eliminate most individuals fat loss problem forever and are the key to most physical problems and even some mental problems.
Oh yeah, before I go any further I must warn you that writing is NOT my strongest point or as some would say "my gifting in life". So DON"T expect my blog posts to be perfectly written lol.
In today's world with obesity escalating more and more with each passing year everyone trying to lose body fat seems to only focus on pills, diets and to the lesser degree exercise to answer their problems. You hear many people talking about water and it's important role in fat loss. But did you know that the lack of water can contribute to increasing fat levels and lowering your energy level? Ahhh, I am sure most of you didn't know that.
Remember earlier, I spoke of a few important factors I felt were important to fat loss. To some the second & third topics that I will cover should be first, but I have my reasons to cover the topic of water to be first on my personal list.
What is the most common excuses that instructors encounter from those he or she comes in contact with that say they desire to be more fit but can't seem to manifest it in their life?
One of the two most common excuses a trainer comes upon is "I am too tired at the end of the day to exercise". The second is "I don't have time in my long and hectic daily circle of life to exercise". Rather than asking them how do they expect something to change in life if there isn't something changed that will create a change, I explain to them why they are most likely tired and how they can increase their daily energy level. With this increased energy some sort of an exercise program can now be introduced to their lifestyle and reverse their fat gaining trend.
Water, water and more water. Yes, you heard me right. Water is a major key ingredient to a high energy level. Obviously, other ingredients are needed such as proper nutrition, exercise and rest but many do not realize that there isn't a process in the body that doesn't rely on water to some extent. Your energy level, fat loss and fat gain relies on water also.
Ok, since the intro was kind of long lol I will try to make the explanation short. When you eat carbs (carbohydrates) it should be your desire for them to be stored in your muscles and liver, not in fat cells. The storage of carbs in the liver is mainly to be fuel for aerobic activity and brain function. That which is stored in the muscles are for intense exercise such as weight training. There are other choices we make that determine where those carbs are stored but in this article only one will be covered, the role of water.
Carbs need water (approximately 2.7 grams of water to 1 gram carbs) in order to be stored in the muscle. If our intake of water is low throughout the day then the storage location of those carbs ingested will not be optimal. Without adequate water for the body to store these carbs in the muscle and liver, then we must ask ourselves does anything else have the ability to store those sweet looking carbs floating around in our blood vessels? Yeah, you guessed it. Our fat cells!! Oh yeah, for those who prefer technical jargon those fat cells are called adipose tissue. But, remember now, in my articles my goal is to keep things simple so that anyone can understand them. I'm trying to attract readers, keep them coming back, not bore and chase them away :D
So, we can now see that if our fat cells are now storing the carbs available for storage, then it's obvious that our energy level will be low since our muscle and liver glycogen (carbs stored in the liver and muscles is called glycogen) storage is not adequate and also how the body fat level is increasing also. Soooo, this should explain to you how even someone who is eating even what we would call the perfect quality and quantity of meals throughout the day could still feel very tired at the end of the day and also getting fatter.
I spoke of water first to get you to where you would immediately feel an increase energy level and instantaneously begin slowing down fat storage. Hopefully those who feel entrapped by the lack of energy will now realize that there is hope with achieving their health & fitness goals.
So drink up and feel how wonderful it is to be so easily energized. It's one step towards achieving your health and fitness dreams.
My next few articles will probably totally surprise you on how a few slight periodic additions to your lifestyle can completely turn your life around both physically and mentally. I assure you that you will not regret returning to my blog to see what I will share next.
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