Sunday, August 31, 2008

3 Keys to 12-Week Weight Loss Results

Do you realize how insignificant 12 weeks are in the course of yourlifetime? For example, take the average 75 year life span...at 52 weeks in a year, a 75 year lifespan gives us 3900 weeks.

Now let's say you decide to do a 12-week Body Transformation Contest (such as the one I hold on my website, or the one found in the book, "Body for Life"). Do you realize those 12 weeks work out to only 0.3% of a 75 year lifespan?

0.3%!

Don't you think you can commit to making a 100% change in your body in only 0.3% of your life? Don't you like the numbers? I sure do.

(It's all about perspective! After all, when looking at a 75-year lifespan, some folks might see 3900 Monday mornings, but I see 3900 Saturday nights!)

Surely you can eat healthy and exercise for 0.3% of your life? It's such a small time frame in the grand scheme of things, but so significant in terms of your life long health.

So block off the next 12 weeks of your life for a body transformation and use these 3 tips to get the most results in such a small amount of time.

1) Plan out your workouts so that you do three different 4-week workouts.

2) Every Sunday, plan your meals, do your shopping, and prepare as much of your food as possible.

3) Use an online weight loss club or message forum to get the social support you need to stay on track.

By investing only 0.3% of your time, you'll end up with the greatest ROI of your life!

Start losing weight today with those secrets,

Craig Ballantyne, CSCS, MS
Click Here to Lose Weight

Tuesday, August 19, 2008

Creatine and Protein Build Muscle

Strength and muscle mass are two of the most important components of healthy living in older men and women. If you don't have strength, every activity is going to be harder than it should be. Fortunately, you can prepare for your later years by building strength and muscle with the help of two nutritional supplements.

Canadian researchers put older men into three groups. One group received a placebo supplement, another group received creatine (a potential muscle building supplement), and the third group received creatine and protein. All men completed a 10 week strength training program.

Reference:Low-Dose Creatine Combined with Protein during Resistance Training in Older Men. Medicine & Science in Sports & Exercise. 40(9):1645-1652, September 2008.

At the end of the study, both groups receiving creatine increased body mass and muscle thickness, but the creatine-protein group had the greatest increase in lean tissue mass (5.6%) and the greatest increase in bench press strength (25%).

If you are looking to maximize your muscle gains, adding a protein-creatine supplement to your nutrition program will help you build muscle and get stronger at any age.

Craig Ballantyne, CSCS, MS

Monday, August 11, 2008

Swedish Weight Loss Secret

There is a new weight loss secret to report, and this time it is from our Swedish friends. But no, it's not, "Stop eating Swedish meatballs". Instead, the Swedes have discovered Online Weight Loss Programs.

Researchers at the world famous Karolinska Institute wanted to find out why some men and women succeed at weight loss while others don't. They looked at an internet-based weight loss club used mostly by women (86% of users were female).

Reference:
Scand J Public Health. 2008 Aug 6. [Epub ahead of print]Related Articles An internet-based weight loss programme - a feasibility study with preliminary results from 4209 completers.

The researchers studied the users over time, and found that 29% of users lost at least 5% bodyweight.

The researchers also found something that I've been telling you about for a long time. They found that the strongest predictors of weight loss were activity in the weight club as judged by number of logins and diary entries, and sex.

That means that going online for social support in your weight loss program is one of the most effective things you can do. You might not have the perfect home life, office environment, or workout buddies, but chances are you will find someone to help you on an Internet weight loss forum.

The researchers concluded that given its low cost and high accessibility at 24 hours a day, online weight loss clubs are an interesting and effective way to help men and women lose weight.

Find some online social support today!

Craig Ballantyne, CSCS, MS

Sunday, August 10, 2008

Obese Men & Women Lie About Their Diet

Today's brief is not politically correct. So if you are easily offended, press the page down button.

Most overweight people around the world are carrying their extra pounds because they eat too much and exercise too little, not because of "bad genetics".

The latest research study even shows that overweight folks are lying to themselves about their diet.

Researchers from the US Department of Agriculture had 524 men and women undergo a 2-week study. All they had to do was estimate how many calories they ate each day. This number was compared to their actual calorie intake, as determined by a proven scientific method.

Reference:
American Journal of Clinical Nutrition, Vol. 88, No. 2, 324-332, August 2008
The US Department of Agriculture Automated Multiple-Pass Method reduces bias in the collection of energy intakes.

The results were shocking. On average, the subjects underreported calorie intake by 11% each day.

That means if they thought they were eating 2000 calories, they were really eating 2200 calories. If you do that for 18 days, you'll have gained a pound of fat by overeating 3600 calories (a pound of fat consiste of 3500 calories).

But here's the bad news. Folks who had a normal Body Mass Index (BMI), only under-reported their intake by 3%. That means that overweight folks under-reported their food intake by much more than 11%.

So overweight folks are often lying to themselves (and their trainers!) when admitting how much food they eat each day. As a result, it's no wonder they are overweight.

To stop the lies, you need to start keeping track of all the food you eat. At each meal and snack, write down on a piece of paper everything you eat - including each handful of grapes, chips, etc., and all the leftover food you eat from your children's plates.

Compare this to how many calories you should be eating, as outlined in these Fat Burning Meal Plans

You can also use a site like Fitday.com to track your calorie intake.

Educate yourself to lose weight,

Craig Ballantyne, CSCS, MS

Thursday, August 7, 2008

Workout to Reduce Breast Cancer

Recently actress Christina Applegate was diagnosed with breast cancer. It seems like just yesterday she was playing a ditzy teenager on the shock comedy, Married with Children. Ms. Applegate's diagnosis is now a shocking reminder that breast cancer can strike even women who appear fit and healthy.

But if you want to reduce your risk, Canadian and Australian researchers have some recommendations. These scientists recently reviewed 62 research studies, and found that increased physical activity in women was associated with a 25–30% decreased risk of breast cancer.

Reference:
British Journal of Sports Medicine 2008;42:636-647 Physical activity and breast cancer risk: impact of timing, type and dose of activity and population subgroup effects

In addition, more exercise was associated with an even greater reduction in 85% of the exercise studies examined. The scientists recommend staying as active as possible, even if it is just recreational activities such as walking. And it is never too late to take up exercise to help reduce your risk of breast cancer.

Sunday, August 3, 2008

Muscle Burns 50 Calories Myth

Add a pound of muscle and you burn 50 extra calories. What a myth. This myth has been floating around for years, but is not true. You will NOT burn an extra 50 calories per day just by gaining a pound of muscle.

Common sense shows us why this is not true.

But I just read another article about this today. It is so irritating. Worse, the article was by a doctor, and gave this STUPID advice in a woman's magazine.

"An extra 10 pounds of muscle will therefore burn approximately 350 to 500 extra calories per day, or over 3,500 per week. In order to lose one pound of fat you must burn an extra 3,500 calories. This means that if you increase the amount of muscle mass in your body by 10 pounds, you will lose a pound of fat every seven to 10 days, without making any other changes!"

And worse...

"Let's compare two 150-pound people. Although they weigh exactly the same, person B has 10 more pounds of muscle mass than person A. That means that person B can eat an extra 350 to 500 calories per day without gaining any weight!"

That is the absolute WORST thing you can say to someone who wants to lose weight - you are giving them an EXCUSE to eat MORE!

That's the problem in the first place.

But now, because HUMAN NATURE always leads to this, they can now justify eating more...having a bowl of ice cream everyday ("Oh it's okay, I boosted my metabolism by 500 calories because I gained 10 pounds of muscle. An extra scoop? Oh sure, why not, I'll just gain another pound 10 pounds and then I can have 1000 extra calories per day."

Ridiculous advice.

So let's look at this with common sense.

Let's say we have a guy, 160 pounds, skinny. His resting metabolism is probably 1800-22oo calories. We'll say 2000 for simplicity.

According to this stupid myth, if he gains 10 pounds, his resting metabolism is now 2500 calories. When he hits 180, his resting metabolism is now 3000 calories? Or 3500 calories if he hits 190?

Anyone can see this logic is flawed. Gaining 30 pounds of muscle will not add 1500 calories to your resting metabolism.

No adult is walking around with a resting metabolic rate of 3500 calories.

How IMPOSSIBLE would it be for athletes to maintain their bodyweight if their metabolism increased by 50 calories per pound of muscle?

You do not increase your metabolism by 50 calories per pound of muscle added. Period. So do not give people more excuses to eat extra calories, because HUMAN NATURE guarantees that is exactly what they will do!

Some doctors should stick to taking blood pressure,

Craig Ballantyne, CSCS, MS