Are You A Big Loser ?

Hopefully you are. If not what are you doing wrong ? Well like it said in my bio I ran gyms for over 12 years and have also sold home gym equipment at busybody for a few years, so I have seen my share of losers and non losers. Here are a few of the reasons I have observed for not having success :

1. Cardio - We have all been brought up with the concept that more is better. Not so when you are trying to lose body fat. While doing your cardio work out you will need to stay within your heart rate fat burning zone ( 220 - your age x 65% ). I see people that are trying to lose weight working their little hearts out and going as fast as they can for as long as they can. The problem is that they are burning muscle faster than they are burning fat. The reason is that when your body needs fuel that fast it will burn muscle before it will burn fat which is hard to do. When you burn muscle you are also lowering your metabolism which make it even harder for you to lose weight. Which brings up #2 reason.

2. Strength Training - There are 2 mistakes that people make when doing a strength work out to lose weight. When I asked people what their goals were when I was enrolling new member I would hear from mostly men that they wanted to build their Chest, Back, Arms and lose fat in their mid section. Yes these are great goals but you cannot do a weight gain and weight lost program at the same time. Some guys do the weight gain program first and have 6 pack abs that you cannot see under the 20 Lbs of fat they still have. Ladies ask for hip and thigh exercises to lose inches in these areas. Well the truth here is makes no difference what muscles you are working your body will burn fat in the reverse order you out it on. So the last place you put on the inches is the first place you are going to take it off.

3. If you are a 250 Lb person you would need to take in 2500 calories ( Add a 0 to 250 ) a day to maintain your 250 Lbs. If you take in more then 2500 calories you are going to gain weight, take in less and you are going to lose weight. I think that everybody knows this so what people like to do is drop from 2500 calories a day down to 1200. Yes this does work but 999 people out of 1000 can't stick to this diet for very long and certainly not a life time. This is how it is done

One of the first things I learned from Jack that losing weight is a 3 part program.

1. Proper Diet

2. Cardio Training

3. Strength Training

Diet -- As I said it is very hard to stick to a diet lower your intake 1000 calories per day but 500 is not that much. Very easy if you stay away from donuts, pie, Etc.

Cardio Training -- You can burn as much as 200 to 300 calories in a 45 minute work out

Strength Training -- You can increase your metabolism by gaining muscle on your body. The rule of thumb is for every pound of muscle you gain you will burn an extra 50 calories per day. This means that if you add 5 pounds of muscle on your body you will be burning 250 more calories a day. Even when you are sitting watching TV you are burning up more calories. Muscle weights more than fat, so as you lose fat and gain muscle your weight may not change but your pants or
dress size will.

Lets put it together. How do you lower your calorie intake from 2500 to 1500 a day

2500 Calories
- 500 Less Calories Taken in
- 250 Burned up in Cardio Work Out
- 250 Extra Calories burned up by increasing metabolism due to gaining 5 Lbs of Muscle
___________
1500 Calories Per Day

Remember this is something that you have to do and need to do for the rest of your life. You need to tell yourself that you are ready to do this . If you go out to sears and purchase a $399 treadmill and a $299 gym you are starting out all wrong and you will never become a loser. Get yourself good solid equipment, something that will last and work well for you. Also you have made a commitment by spenting the money.

Well I hope that I have helped you become a loser. Remember don't take short cuts you have to do all three parts to be successful .

Good Luck
Tony

3 Steps To OverCome Overeating

3 Steps to Overcome Overeating

Let's face it, the extra pounds you're carrying around are due to overeating - plain and simple.

Why do you overeat? Here are a few likely reasons:

1. Habit: Whether you realize it or not, you eat in a learned pattern, rather than out of need. You clean your plate because that's what your mother taught. You eat what is served without stopping to check if you are full. You butter two pieces of toast for breakfast rather than questioning if one piece would do the job.
2. Absentminded: You forget to pay attention when you eat. Mindless munching while watching a movie, snacking while driving, or picking at food while cooking - these absentminded calories really add up.
3. Something Deeper: Sometimes you use food for recreation or to change your mood. These calories may lend you a temporary sense of comfort or pleasure, but ultimately your body suffers from the indulgence. Here are 3 Steps To Overcome Overeating - read these, and apply them to your life.

Step #1: Pay Attention

Be aware of what and how much you eat. This simple concept will save you from hundreds upon hundreds of calories each week.

To apply this rule, don't eat while your attention is distracted by another activity. Only put food in your mouth when you are hungry and conscious of it. This means turn off the T.V., get out of your car, and no matter what you do, don't graze in the kitchen while cooking.

Step #2: Practice Balance

Be aware of the types of food that you eat during each meal, and make sure that it's balanced. When you eat a balanced diet filled with lean protein, whole grains, lots of veggies, a few daily servings of fruit and limited fat and sweets, your body will be satisfied and you'll lose the urge to overeat.

This means you shouldn't always eat carb-based meals, and you also shouldn't always eat high-fat meals. Make a mental checklist of the food groups that you've eaten each day. Did you eat lean protein? Did you have plenty of vegetables? Did you refrain from eating more than one or two primarily carb-based meals? This mental checklist will save you from making food decisions that you'd later regret.

Step #3: Be Tuned In

Your body will always tell you when its hunger has been satisfied - you've just gotten so good at ignoring the signs that you barrel through your meal only to feel like you've been hit by a ton of bricks once all that food hits your stomach. It's time to take a deep breath and listen to your body.

An important part of being tuned in is to eat slowly. Once you start to pay attention you'll notice a point when each bite becomes less and less satisfying. That is your body's way of letting you know that you've had enough and that each continued bite is simply overkill (yes, even if you're only halfway through that plate of pasta).

By learning how to control your eating habits, you'll find weight loss to come simply and naturally.

Want to speed up your weight loss, make it permanent, and shape your body at the same time? I've got what it takes to get you there! No guess work, no fad diets, and no super long workouts.

Call or email today to learn more about my fitness and fat loss programs that will quickly change your life.

Randy Otomo
Randy Otomo Personal Training
PO Box 295 Orange, CA 92856
714.260.5804
Email: randy@randyotomo.com Phone: 714.260.5804 Web: http://www.randyotomo.com/