Archive for the ‘Fat Loss’ Category

You must give up the entire concept of dieting on very low calories to lose weight. You’ll never lose weight permanently with low-calorie diets – it is physiologically impossible. Temporary dieting can only produce temporary results. You must use other methods. Let’s look at some strategies you can use to lose fat permanently while staying out of the starvation mode.

1. Adopt the “habit” mindset instead of the “diet” mindset

The first step towards losing fat permanently has more to do with your mindset than it does with nutrition or exercise. You have to change your entire attitude about nutrition and exercise.

Instead of adopting the mindset of short-term “diets,” you must adopt the mindset of lifelong “habits.” A habit is a behavior that you perform automatically without much conscious thought or effort.

Once a habit is firmly established – good or bad – it takes enormous strength to break it. It’s like trying to swim upstream against the current.

The entire concept of “dieting” for fat loss is flawed. When you say you’re “going on a diet”, the underlying implication is that it’s a temporary change and at some point you’re going to have to “go off” the diet.

With this type of attitude, you’re setting yourself up for failure right from the start.

2. Keep your muscle at all costs

The critical factor in turning your body into a “fat-burning machine” is to build and maintain as much lean body mass as possible. Muscle is the bodybuilder’s fat burning secret weapon!

Muscle is your metabolic furnace. The more muscle you have, the more calories you burn, even at rest.

With more muscle, you burn more calories even while you sleep. With a higher lean body mass, you’ll also burn more calories during exercise. If you put two people side by side jogging on a treadmill, one of them with 180 pounds of lean body mass and the other with 150 of lean body mass, the person with 180 pounds of lean body mass will burn more calories from the same workout.

The most efficient way to burn more calories and lose more body fat is to gain more muscle. That’s why weight training is an important part of the fat loss equation.

3. Use a small calorie deficit.

To lose body fat, you must be in negative calorie balance (a calorie deficit). You can create a calorie deficit by increasing activity, by decreasing calories or with a combination of both.

The most efficient approach to fat loss is to decrease your calories a little and increase your activity a lot.

The most commonly recommended guideline is to reduce your calories by 500 less than your maintenance level. For example, if you are female and your calorie maintenance level is 2100 calories per day, then a 500-calorie deficit would put you at  1600 calories per day.

If you’re a male with a calorie maintenance level of 2900 calories per day, then a 500-calorie deficit would put you at 2400 calories per day.

A 500-calorie deficit over seven days is 3500 calories in one week. There   calories in a pound of fat, so (in theory), a 500 calorie per day deficit will result in aloes of one pound of body fat per week.

It follows that a 750-calorie deficit would produce a loss of one and a half pounds per week and a 1000-calorie deficit would produce a two-pound per week reduction but approach that carefully to make sure you’re not losing too much muscle.

4. Use exercise to burn the fat rather than diets to starve the fat

To lose body fat, there must be a calorie deficit. Such are the laws of thermodynamics and energy balance.However, there’s more than one way to create calorie deficit. One way is to decrease your calorie intake from food.

The other is to increase the amount of calories you burn though exercise.

Of the two ways to create a calorie deficit, burning the calories is the superior method. This is because large calorie deficits cause muscle loss and trigger the starvation response.

Ironically, most people do the opposite: They slash their calories to starvation levels and exercise too little or not at all. This causes a decrease in lean body mass and invokes the starvation mechanism.

Paradoxical as it seems, the most effective approach to fat loss is to eat more (keep the calorie reduction small) and let the exercise burn the fat.

You don’t have to starve yourself – you just have to choose the right foods and make exercise a part of your lifestyle.

Here are the reasons why exercise – not dieting – is the superior method of losing body fat:

1. Exercise – aerobic and weight training – raises your metabolic rate.

2. Exercise creates a caloric deficit without triggering the starvation response.

3. Exercise is good for your health. Dieting is harmful to your health.

4. Exercise, especially weight training, signals your body to keep your muscle and

Not burn it for energy. Dieting without exercise can result in up to 50% of the Weight loss to come from lean body mass.

5. Exercise increases fat-burning enzymes and hormones.

6. Exercise increases the cells sensitivity to insulin so that carbohydrates are burned for energy and stored as glycogen rather than being stored as fat.

5. Determine your minimal calorie requirements and never drop below them – ever!

One way to ensure that you never go into starvation mode is to determine the minimum amount of calories you can eat without slowing your metabolism.

Then, use that as your rock bottom calorie number.

Because nutrition must be individualized, it is difficult to set an absolute single figure for everyone as a minimal calorie requirement,  so it is imperative to sit down with a professional to help you get as close as you can to your target number.

6. Eat more frequently and never skip meals The body interprets missed meals as starvation. Let us suppose you eat lunch at 12:00 noon and dinner at 7:00 pm.

If you skip breakfast the next day, that is 17 hours without food. This sends an unmistakable signal to your body that you are starving, even if your lunch and dinner are large meals.

Your goal should be to eat approximately every three hours. Establish scheduled meal times and stick to them. Regularity in your eating habits is critical.

By eating smaller portions more frequently, you’ll be able to eat more food than you’ve ever eaten before without being deprived or starving yourself.

Most people say they eat more on this program than they’ve ever eaten yet they get leaner than they’ve ever been before.

7. Don’t stay in a negative calorie balance long

The chances are good that you know at least one person who always seems to be on a diet. The odds are also good that although these habitual dieters may achieve some small weight losses, they are among the 95% that always gain it back.

Then, discouraged with the failure of their last diet, they quickly embark on the latest “diet of the month” and repeat the cycle.

When fat loss stops or begins to slow down after being in a substantial calorie deficit, most people panic and cut their calories even further. Sometimes this works and it breaks the plateau.

More often than not, it digs you into an even deeper metabolic rut. The best thing you can do is to raise your calories for a few days or sometimes even for a few weeks.

Your body’s weight regulating mechanism works both ways: It can decrease your rate of energy expenditure when there is a calorie deficit, or it can also increase its rate of energy expenditure when there is a calorie surplus.

When you eat more, your body burns more. A temporary increase in calories when you have hit a plateau will “spike” your metabolic rate.

It sends a signal to your body that you are not starving and that it is ok to keep burning calories.

This practice of raising your caloric intake up and down is known as “cycling” your calories (also known as the “zigzag” method).

In general, the lower you go with your calories, the more important it is to take periodic high calorie days.

We’ll take a closer look at “cycling” your calorie and macro nutrients intakes in later posts.

8. Make your goal to lose weight slowly at a rate of 1-2 lbs. per week. Be patient.

The best way to lose fat permanently without muscle loss is to lose weight slowly with a focus on exercise rather than severe calorie cutting.

We already made the suggestion to lose no more than two pounds per week. Let us take a closer look at the logic behind that recommendation.

This two-pound figure has become almost universally accepted as the standard guideline for safe weight loss.

Why? Because you can lose more than two pounds of weight per week, but you’re highly unlikely to lose more than two pounds of fat per week.

Even at two pounds per week, it’s difficult to lose 100% body fat with no loss of lean body mass!

Share our post and look us up if you have any questions

Clarence Ferguson RTSM/CMTA
Fysiques By Ferguson/Fit Body Club

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Treadmills offers a great alternative to walking outside as well as much more versatile than outdoor walking especially in choosing your terrain and walking attributes. Treadmills are a great investment because they are easy to setup, and use. There is no special training when using a treadmill that might be necessary when using weight training equipment or other fitness machines. The price of treadmills is going to vary quite a bit. For a low end model of a treadmill the cost is going to range from 300 to 2000, for the high end people can easily drop over 5000 dollars for a deluxe model. The price varies usually due to the computer system that is present with in the treadmill. Many treadmills of the feature of recording stats including heart rate, time, calories, fat, and distance. Another feature which should be taken into consideration is the horsepower of the treadmill. For the average consumer a treadmill should offer a continuous duty rating. While some treadmills may brag about their peak horsepower which could be extremely high this means at ideals conditions the treadmill might be able to achieve that. There for it is most important to know what the motor of the treadmill can be regularly and consistently. Treadmills can also be very noisy. If noise is a concern for you then seek out treadmills which have DC motors which are significantly quieter then the alternatives.

Treadmills should be strong and stable. When you are testing out a potential treadmills for purchase make sure you are dresses as if you are actually going to exercise and wearing your running shoes. Check the rails to make sure they are properly secured and you can easily wrap your hand around them. Other things to check is if the running path and belt are large enough for you to run on. Another great feature of treadmills is that they are programmable and can be preset. This is a great way to make your exercise experience more enjoyable. Also a bottle holder and magazine rack are handy conveniences when doing a daily workout.

Take into consideration the amount of space you have to devote to your treadmill this will determine which type of treadmill is bets for you. Remember to measure your space and bring home the dimensions of the treadmill first. Most exercise equipment looks small on the sales floor but can be too big for a normal sized room. Many treadmills fold up, if you are seeking a fold up model measure the space you have to house it and buy accordingly.

For more information on how to make the treadmill more effective for Fat loss send me a message or schedule a consultation at http://www.fitness4scottsdale.com

Clarence Ferguson RTSM/CMTA

Fysiques By Ferguson/ Fit Body Club

 

6-Week Transformation, All-Inclusive Fat Loss System | Indoor Boot Camps | “NON-DIET” | Goal-Setting & Accountability

The “6-Week Transformation” is our most powerful program–
all-inclusive & designed to really help you get off to a strong start.

Price:$297.00 & this item includes unlimited boot camps for FREE until the next start date.

Next Start Date: February 13, Want to start right away? No problem! Order anytime before , the 13th and attend UNLIMITED boot camps FOR FREE until your start date.

Karla, Rasmussen 24 Candidate for Miss Arizona:

“Great very good analysis of food and body type. Good workouts, short and I was sore after”

Genay Metoyer38 Enrollment Counselor

“Clarence Ferguson cared about my progress and well-being. He was very helpful and accommodating as he instructed me related to my diet and weekly exercise routine. I saw a noted difference in the way my clothes fit after the first week, and I was very pleased with my results throughout the program”.

Theresa Harper 40, City of Phoenix employee:

“Working with Clarence was worth every penny. Clarence is an awesome and very knowledgeable trainer. He helped me loose pounds and inches and showed me how to keep it off. Thank you Clarence!”

Desiree Thompson32 Homemaker:

“I’ve lost almost 60 pounds of fat! People don’t even recognize me. This program has absolutely changed my life! It’s real easy to follow–the workouts are short & doable. The food plan is not hard at all. Plus, I get my cheat meal every week–that keeps me sane.”

Kelly Reilly 51 Account Executive:

“Great place to work out. Very motivating and you definitely feel like you got a good workout in a short period of time. I have never sweated so much”.

Sonali Shah 43, Executive UPS:

“Thanks Clarence….I haven’t felt comfortable to wear sleeveless shirts when I went out before and now I want to show them off every chance I get.LOL From Flab to Fab. :-)”

In Six Weeks–Do You Want To Be Sitting In the
SAME BODY As You Are Right Now? Or Do You Want To Look In The Mirror & See A LEANER, FIRMER You?

Date: Thursday, February 9, 2012
From: Clarence Ferguson

I’m glad you found this page because the “6-Week Transformation” is my most powerful program–it’s the program that consistently gives my clients the most fat loss in the shortest amount of time (it will make you look better, faster).

Without boring you to death or going into sales pitch overdrive–the “6-Week Transformation” is a 6-week fat loss program consisting of:

It’s your “track to run on”. If you’re overwhelmed with too many sources–everybody telling you something different: “do this” “no, don’t do that”, this is the program for you.

I’ll get more specific in a minute, but first I wanna tell you what it’s NOT. That way you don’t waste your time if this program isn’t right for you.

“I GUARANTEE you WILL NOT loss a million pounds in 6 weeks.”

The “6-Week Transformation” IS NOT one of those “lose a million pounds in a split second” things we’ve both been tempted by on TV. I can’t GUARANTEE that you’ll achieve any specific results. You get out what you put in. But you know this already…

The workouts are not on DVD–they are live in a private studio in Scottsdale (basically right next to the Air Park). The studio is a clean, comfortable environment for private client e ONLY. It’s air-conditioned and it doesn’t smell like a locker room. There are nice bathrooms where you can change clothes and shower.

The actual workouts are about 45 minutes long. Each exercise is very short and is presented with different versions–easy, medium, and hard. So no matter how good or bad of shape you’re in–you’ll be able to participate fully but also challenge yourself immensely.

There are 16 different boot camp workouts for you to choose from every week. As part of the “6-Week Transformation” you get unlimited access to all of them–mix and match however you want to fit your schedule. You can work out in the morning or the evening, and there are workouts scheduled most days.

The nutrition program is really awesome too–I call it the “NON-DIET” because I don’t want you to think of it as a diet–I want you to think of it as a way of life. Something you can sustain forever.

Now, I know that sounds crazy. But hear me out. I’m a real, normal person just like you. And I don’t know what you like specifically, but I can tell you now I LOVE A GOOD Whiskey,LOADED MASHED POTATOES AND FRIED CHICKEN. So, I created the “NON-DIET” to be super effective, but also SUSTAINABLE.

“Yes, I’m actually ENCOURAGING you to CHEAT!”

Which brings us to the most popular feature of the “NON-DIET”: the “cheat meal”. Every weekend, you get one “cheat meal”. EAT WHATEVER YOU WANT–any food, any drink, any dessert your little heart desires. This “cheat meal” makes it easier to stick to the program during the week because it gives you something to look forward to come the weekend.

Last but certainly not least is the goal setting and accountability with me. The boot camp workouts cover “calories out”. The “NON-DIET” covers “calories in”. Those are the fundamentals of fat loss.

But ACTUALLY DOING THIS STUFF is what will really get you the results. You can have an awesome boot camp available or an amazing [not] diet to follow but if you don’t actually do anything–you’ll look exactly the same in 6 weeks as you do right now.

So, as part of the “6-Week Transformation” you’ll be required to submit your food logs and be hounded by me or my staff if you don’t show up for your workouts. I’ll work with you PERSONALLY to set challenging yet realistic goals. And more importantly, I’ll be there every step of the way to make sure you’re always on track to actually ACHIEVE them!

I don’t phone it in either. I’m always at the studio. I lead several workouts and even when I don’t, I’m oftentimes there anyway. I’m not hard to find. And my staff is awesome. We are all there to make you happy. To get YOU results.

“I’m the real deal. My program’s the real deal.
You can be the real deal too.”

Bottom line: Everybody talks a good game on their websites and in their ads. But I know the truth–I’m way more successful when I focus on HELPING you get REAL RESULTS than I would be hyping it up, promising the moon, leaving you disappointed, and moving on to the next one.

I’m the real deal. My program is the real deal. When you click that button, you’re gonna be the real deal. You’re gonna finally change your body–not overnight–and not without hard work and discipline. But you will change the way you look in just six weeks.

And if you’re still a little skeptical, that’s cool. Even though I can’t guarantee you’ll lose 57 pounds in 6 weeks like those other Frauds do, I can guarantee you this:

Click the button and join the next “6-Week Transformation”. Follow the program for real. I’m not saying be Superman and the best in the class or anything like that, but come to the workouts–give it your all. Follow the “NON-DIET”. Follow it like you mean it–it’s not that hard, I promise. And meet with me, call me, email me. Set your goals. If you don’t see the results you’re looking for–the goal that YOU set for YOU–I’ll refund all you’re money.

The “6-Week Transformation” will not only be a fun, group experience–it’ll help you finally get the body you desire. It’ll help you fit into the clothes you covet. Real results that you’ll see in the mirror every single day. Sleeker arms. Nicer thighs. A flatter stomach. They are all within reach. Only you can grab them though.

But I can help you as much as humanly possible–and that’s exactly what I do when you sign up for the “6-Week Transformation”. This is my all-inclusive, top-level program–I give my “6-Weekers” TOP PRIORITY.

I provide you with EVERYTHING you need.

Do you want sleeker arms, nicer thighs, and a flatter stomach?

It’s there for the taking.

I’ll see YOU at boot camp,

Clarence Ferguson RTSM, CMTA
Owner, Fysiques By Ferguson
Email: fitnusbiz@gmail.com
Phone: (602) 615-8019

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WHOLE EGGS OR EGG WHITES

This is a subject that people have consistently asked me about so I have to address it!

I was at breakfast this weekend with some friends recently and one of my friends was ordering breakfast for the whole group.  He proceeded to tell the server we would need a big batch of eggs.

Well, it came as no surprised when he looked at my friends; he assumed we would want all egg whites. I asked him why the heck would he not give us Whole Eggs, he replied something like this…”because I thought the egg yolks were terrible for you…that’s where all the nasty fat and cholesterol is”.

And I replied, “You mean that’s where all of the nutrition is!”

This is a perfect example of how confused most people are about nutrition. In a world full of misinformation about nutrition, somehow most people now mistakenly think that the egg yolk is the worst part of the egg, when in fact, the YOLK IS THE HEALTHIEST PART OF THE EGG!

By throwing out the yolk and only eating egg whites, you’re essentially throwing out the most nutrient dense, antioxidant-rich, vitamin and mineral loaded portion of the egg. The yolks contain so many B-vitamins, trace minerals, vitamin A, folate, choline, lutein, and other powerful nutrients… it’s not even worth trying to list them all.

In fact, the egg whites are almost devoid of nutrition compared to the yolks.  

Even the protein in egg whites isn’t as powerful without the yolks to balance out the amino acid profile and make the protein more bio-available. Not to even mention that the egg yolks from free range chickens are loaded with healthy omega-3 fatty acids.

Yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and panthothenic acid of the egg. In addition, the yolks contain ALL of the fat soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids (EFAs).

And now the common objection I get all the time when I say that the yolks are the most nutritious part of the egg…

“But I heard that whole eggs will skyrocket my cholesterol through the roof” 

NO, THIS IS FALSE!  

First of all, when you eat food that contains a high amount of dietary cholesterol such as eggs, your body down-regulates its internal production of cholesterol to balance things out. On the other hand, if you don’t eat enough cholesterol, your body simply produces more since cholesterol has dozens of important vital functions in the body. And here’s where it gets even more interesting…

There have been plenty of studies lately that indicate that eating whole eggs actually raises your good HDL cholesterol to a higher degree than LDL cholesterol, thereby improving your overall cholesterol ratio and blood chemistry.

And 3rd… High cholesterol is NOT a disease!  Heart disease is a disease…but high cholesterol is NOT.  Cholesterol is actually a VERY important substance in your body and has vitally important functions… it is DEAD WRONG to try to “lower your cholesterol” just because of pharmaceutical companies propaganda that everyone on the planet should be on statin drugs.

If you’re interested in this topic of cholesterol specifically, I can send you more information about Cholesterol  to your email just respond with send me information about Cholesterol.

In addition, the yolks contain the antioxidant lutein as well as other antioxidants which can help protect you from inflammation within your body (the REAL culprit in heart disease, not dietary cholesterol!), giving yet another reason why the yolks are actually GOOD for you, and not detrimental.

To help bring even more proof that whole eggs are better for you than egg whites, I recently read a University of Connecticut study that showed that a group of men in the study that ate 3 eggs per day for 12 weeks while on a reduced carb, higher fat diet increased their HDL good cholesterol by 20%, while their LDL bad cholesterol stayed the same during the study.  However, the group that ate egg substitutes (egg whites) saw no change in either and did not see the improvement in good cholesterol (remember that higher HDL levels are associated with lower risk of heart disease) that the whole egg eaters did. 

So I hope we’ve established that whole eggs are not some evil food that will wreck your body… instead whole eggs are FAR superior to egg whites.

But what about the extra calories in the yolks? 

This is actually a non-issue and here’s why… even though egg yolks contain more calories than just eating the egg whites, the yolks have such a high micro-nutrient density in those calories that it increases your overall nutrient density per calorie you consume.  Essentially, what this does is help to regulate your appetite for the remainder of the day, so you end up eating less calories overall.  In addition, the healthy fats in the egg yolks help to maintain a good level of fat-burning hormones in your body.

Overall, this means that the extra fats (healthy fats) and calories from the yolk are so nutrient-dense that they actually HELP you to burn off body fat! 

Also, your normal supermarket eggs coming from mass factory farming just don’t compare nutritionally with organic free range eggs from healthy chickens that are allowed to roam freely and eat a more natural diet.  Your typical cheap grocery store eggs will have lower nutrient levels and a higher omega-6 level and lower omega-3 level.  On the other hand, the cage-free organic eggs from healthier chickens allowed to eat more natural feed and roam freely will have higher vitamin and mineral levels and a more balanced healthier omega-3 to omega-6 fatty acid ratio.

I recently compared eggs I bought at the grocery store with a batch of eggs I got at a farm stand where the chickens were free roaming and healthy.

Most people don’t realize that there’s a major difference because they’ve never bought real eggs from healthy chickens… The eggs from the grocery store had pale yellow yolks and thin weak shells. On the other hand, the healthier free range eggs from the local farm had strong thick shells and deep orange colored yolks indicating much higher nutrition levels and carotenoids… and just a healthier egg in general.

This is due to the fact that a free-roaming hen allowed to roam on plenty of land will eat a variety of greens, insects, worms, etc transferring MUCH higher levels of nutrients to the eggs compared to an unhealthy hen that is trapped inside a dark factory farm hen-house in horrible conditions and fed nothing but piles of corn and soy.  It’s a DRASTIC difference in the nutrition that you get from the egg.

So next time a health or fitness professional tells you that egg whites are superior (because of their “fat-phobic” mentality towards dietary fats), you can quietly ignore their advice knowing that you now understand the REAL deal about egg yolks. Now as most of you know that I written diets for, I have suggested a 1 to 3 ratio of whites to yolk only to help with overall caloric deficit. But Whole eggs are always on the menu. So outside an extreme case, we’d all be better off eating ALL of our eggs with the yolks.

After all, do you REALLY think that our ancestors thousands of years ago threw out the yolks and only ate the egg whites?  NOT A CHANCE!  They intuitively knew that all of the nutrition was found in the yolks.  But our modern society has been brainwashed with misinformation about fats and cholesterol.

Another interesting study about eggs… 

I read a study recently that compared groups of people who ate egg breakfast’s vs. groups of people who ate cereal or bagel-based breakfasts.  The results of the study showed that the egg eaters lost or maintained a healthier bodyweight, while the cereal/bagel eaters gained weight. 

It was hypothesized that the egg eaters actually ate fewer calories during the remainder of the day because their appetite was more satisfied compared to the cereal/bagel eaters who would have been more prone to wild blood sugar swings and food cravings.

Enjoy your eggs and get a leaner body! For more information like this make sure you check out make sure you email me and I’ll add you to my fitness list.

Clarence Ferguson RTSM,CMTA

Why I recommend Whey Protein

One of the hardest aspects of starting a new diet plan is appetite control and breaking old habits. Now, we’re not talking about ultra-restrictive dieting here, because those are just dumb and only result in rebounds and misery.

What we’re referring to is any paradigm switch that requires you to pay attention to some aspect of your nutrition with the goal of dropping body fat and improving health. Whether it be carbohydrate cycling or calorie manipulation, any time you make a conscious effort to improve what you feed your body, your appetite can be your biggest enemy.

Say you’re simply trying to eat less on days that you’re not active – days you’re stuck at work and aren’t able to make it out for your nightly run or boot camp workout – it’s your appetite that can get in the way of helping you achieve your goals. Or you’re trying to avoid eating too much at your next Holiday party (you know the ones… where you eat so much you feel sick afterwards despite all intentions of not doing so).

But luckily, are good friend’s the scientists have spent time in the lab figuring out which foods can help you eat less or avoid eating something that really isn’t conducive to your healthy eating plans.

One of the foods that show great promise for helping you hold back and prevent food blunders is whey protein supplementation

Yes, you read that right: good ol’ whey protein powder, you seem gym folks drinking

In several different scientific investigations, whey has been compared to other protein sources and against carbohydrates and fiber, and has been shown to decrease food intake and improve appetite one to four hours later.

In other words, you’ll be less tempted to eat until you feel like you’re going to burst if you drink whey protein before a big meal.

In a recent Australian study, an is caloric drink containing whey was compared to tuna, turkey and egg four hours before 22 lean, healthy men were presented with a buffet meal (all men took in the same calories and grams of protein). Thewhey protein was found to elicit a higher insulin response and lower glucose response than the other protein meals. The whey also resulted in lower hunger scores and reduced food intake at the buffet.

So, calorie for calorie, and protein gram for protein gram, whey protein does the best job at helping you feel more satisfied and preventing you from overeating when tempted by a ton of good food.

In another recent study from the Netherlands, researchers compared whey protein to soy and casein (casein is the other protein found in milk) on satiety and hunger. Twenty 25 healthy men and women were given a custard breakfast made with whey, soy or casein protein and then presented with a lunch 3 hours later. The protein in the custard was either 10% of the total custard calories or 25%.

At 10% energy, the whey protein suppressed appetite and improved satiety more than the soy and casein protein. This was connected to increases in blood amino acids after taking the proteins, with whey stimulating greater increases than the other proteins. At 25% energy of the custard, all of the proteins had a similar effect on appetite and satiety.

From this study, we learned that whey at even small doses decreases appetite compared to other proteins. But, when the proteins are taken at high doses, they all prevented overeating.

So, if you only want to take in a few calories of protein before a big meal, your best choice is whey protein above soy and casein.

Finally, not overly surprisingly, whey in either a solid or liquid form was found to be superior to sugar in either solid or liquid form for reducing food intake and improving satiety.

Again, if you’re looking to control your appetite for any reason at all, choose whey protein over most other proteins and especially over sugars.

Whey can help you stick to your dietary plan and ensure you don’t overeat when faced with temptations. But, remember that this is all within the context of healthy and not over-restrictive eating patterns. Starvation diets will always result in bad outcomes even if they initially make you skinny.

 

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SEE YOU ON THE LEAN SIDE

Clarence Ferguson RTSM,CMTA

 

See yah on the lean side

Clarence Ferguson RTSM,CMTA

http://www.fitness4scottsdale.com

As you start looking online for the ultimate weight loss tips, tricks and diets you will soon see everyone has something different to say.

Losing weight can be as easy or as complex as you want it to be.

Some people have a extremely difficult time losing weight and others seem to be able to drop the weight with remarkably little effort.

Whatever your personal reason for wanting to lose weight is, I commend you for taking steps to better yourself.

 

 

 

 

Here, are some time tested tips for losing weight

 

1. The most important thing you need to keep in mind when you determine your goals for weight loss that you have to be realistic.

Set goals that you can obtain and once you hit them you can always raise the bar.

This is a great way for you to be able to keep your enthusiasm and move up while you are on your way to a thinner and sexier you.

 

 

 

 

 

 

 

 

 

 

 

2. Make an appointment with a Naturopath MD.

 

Speak with him or her about your long-term weight loss goals and exercises that are safe for you to do. Your doctor will take into consideration any medical conditions you have and medications you might be taking to determine the safest method for you to lose the weight. It also a good idea to have your blood work checked.

 

3. Meet with a fitness Professional develop an exercise routine and stick to it.

 

Do not over do you’re exercising because you will be more likely to become overwhelmed and frustrated. This can lead to the end of your enthusiasm for weight loss.

It’s best to not to go into a weight loss program if you are going to destroy the plan before you begin! Go at it slowly and improve properly to avoid burn out!

4. Take a weekly Journal of everything you eaten for at least a week before you start a new diet.

 

This will help you to see what you’re eating habits are, and your Nutrition Coach can detect patterns you have and help you fix them.

Once you see where you are going wrong you can change what you are doing.

However, you should continue to write down everything you eat once you have started the diet as well for accountability.

5. Do not totally forget about the sweets you love.

 

If you have a hankering for a particular sweet, go ahead and have it.

Once in a while is okay!!

Allow yourself to have a sweet once a week you will find that it is not as difficult to stick with the diet as it is if you say good-bye completely to junk food.

Just make sure you work out a little longer on the day you have the sweet and reduce the amount you would normally have in half.

Eat it slowly and thoroughly chew it.

You will find this to be a great way to satisfy your craving.

Following these tips for losing weight should help you stick to your guns and stay true to your diet.

Weight loss is a process that requires dedication and commitment.

 

Once you know this is what you want, you can devote yourself to becoming happier and healthier. Find an accountability partner. Join a fitness club.

 

Remember before starting any new exercise or endurance training, or diets it is best to discuss these options with or trusted fitness expert.

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Your’e in Charge

Success often comes to those who dare to act.  It seldom goes to the timid who are ever afraid of the consequences. There may be many aspects of life that you do not have direct control over, but what ends up in your mouth is not one of them! Exercise your right to choose wisely and your body and waistline will thank you for it. So here’s my Nutrition tip of the day to help you get RIPPED:

  • If it’s a vegetable and its green… eat it. And it’s
    best if you eat it raw.
  • If it’s an animal that walks, runs, flies or swims…
    or was GOING to be an animal that walks, runs,
    flies or swims… then you can eat that, too.

 

Anything that does not fall into those two categories…

Do NOT eat it!

Here are other examples of what you CAN eat?

CATEGORY 1:  If it’s a vegetable and its green… eat it.

And it’s best if you eat it raw.

 

This includes, but is not limited to:

  • Spinach
  • Romaine lettuce
  • Lettuce
  • Turnip greens
  • Green peppers
  • Green beans

OK, I admit… not the most exciting stuff to eat. But stick with it. If you eat it fresh and raw, you’ll acquire a taste for it and after a while, you’ll find yourself enjoying it and actually CRAVING it.

If you just can’t stand the taste (or lack thereof) put a little organic salad dressing on it, like Newman’s Italian or something like that. But don’t overdo it… you only need a LITTLE to give it a little more flavor.

CATEGORY 2: If it’s an animal that walks, runs, flies or swims… or was going to be an animal that walks, runs,flies or swims… then you can eat that, too.

 

This includes, but is not limited to:

  • Beef                             
  • Chicken
  • Turkey
  • Fish
  • Seafood
  • Eggs

 

Here’s a typical “get ripped” meal:

  • Beef – portion size approximately the size of the
    palm of your hand.
  • Fresh, raw, preferably organic spinach – portion
    size… as much as you want!

Repeat every 3 to 4 hours while you’re awake using different foods from each category to prevent boredom. It really is that simple. After just a few weeks, not only will you LOOK and FEEL a lot better… you’ll probably be a lot healthier, too.

Give it a try for 6 to  8 weeks or so and let me know how it goes.

Clarence