Quite a while ago Oprah Winfrey did a segment that tried to identify the best workouts for weight loss. According to Oprah’s investigation, Water Workouts were not high on the list for most effective for weight loss. As a Swimmer, Swim Coach, Personal Trainer and Water Aerobics Instructor, I have been waiting years [...]
Read More...
[Source: Weight Loss Message Blog]
Tuesday, August 14, 2007
Navy Seals Perfect Pushup
I've seen these almost 3 times now in 2 days, so I've realized that it's something that I need to have a more in depth look at. During a recent trip to Las Vegas, I saw a magazine/ ad showing this Navy Seal Perfect Pushup device, then saw it again on a television in a Casino. I'm not going to wait for the 3rd time, I'm going to act and get a pair. It's the traditional two handle pushup stand but with a functional twist, literally.
The military realized that 73% of Navy Seals were on disability after 20 years of service so they spent an entire year researching why and found that it was the traditional weight training exercises that did the damage. They switched to functional training and the Perfect Pushup was invented.
Navy SEALs and Push ups
SEALs strengthen their bodies using several exercise routines, but none is more prevalent than pushups. Even before a SEAL candidate arrives at Basic Underwater Demolition/SEAL (BUD/S) training, they must pass a physical exam that includes a test of how many Pushups they can complete in two minutes. In every phase of BUD/S, pushups remain the staple exercise. In first phase , students must perform 20 pushups on an instructor's command; second phase raises the ante to 40 pushups; and third phase tests the candidates will power and stamina with 50 pushups performed with twenty pounds of equipment on their back. Though SEAL training isn't for everyone, the exercise principles they use definitely are, and it's exactly what we've incorporated into Perfect Pushup workouts. The Perfect Pushup is designed to help you build a better body.
The Perfect Pushup is designed to rotate with your body as you put it through the pushup movement. The natural tendency of your shoulders and chest is to rotate, so the perfect pushup rotates with you as you do the movement. The result is less injuries and a better built body.And, for the price, it's one of the best pieces of exercise equipment I've seen.
The Perfect Pushup can be purchased for $40 directly from the source and travel edition is soon to be available as well.
From what I can tell, the Perfect Pushup is only available in the USA, so if you want to get a pair, you'll have to have it delivered to a US address, then forwarded to your country via a friend or forwarding service.
I will be ordering a pair of the Perfect Pushup and doing a review.
For information visit www.PerfectPushup.com and also the travel version
Read More...
[Source: Former Fat Guy - Weight Loss Blog]
Monday, August 13, 2007
Review : Total Gym 1000
by Scott Bird
I love this thing.
If youve somehow managed to avoid the Total Gym infomercials featuring the well-known faces of Chuck Norris and Christie Brinkley, the photo at right should give you an idea of the basic arrangement. Its essentially an inclined bench (with a sliding pad), and a cable at each side to lift/lower the user along the bench. A very simple setup.
The company was founded in 1974 by Tom Campanaro, Larry Westfall, and Dale Mc Murray - with the product changing little since then. As the height of the incline was soon changeable (with 6 heights available on the 1000 model Im currently using), adjusting the resistance of various bodyweight exercises became a simple matter and the Total Gym products were taken up largely for rehab use. In that respect theyre still ideal.
In the mid-90s the Total Gym was brought to a home-user market, with an advertising campaign featuring the Norris/Brinkley combination in 1996 and a website (totalgym.com) the same year. Several advertising campaigns later, the Total Gym range still boasts large numbers of both home and medical centre users.
I am still surprised at how effective the setup (at least on the 1000) feels; whilst Im not expecting to build large slabs of muscle with it, Im experiencing far more muscle soreness than following typical bodyweight workouts. All of the exercises Ive tried so far (and there are far more than you might imagine - its a very versatile setup) have been using the steepest incline, which averages out at around 44% of bodyweight. That may sound quite light, but keep in mind that everything on the Total Gym is a compound exercise, and theres more balance and control involved than in many bodyweight movements.
In addition to its common rehab uses, the Total Gym is also a good intermediate point for a few of the more difficult bodyweight+free-weight exercises; such as chin-ups and handstand push-ups. Neither of these are easy, but using 44% of bodyweight brings them a little closer to attainability.
Overall, think of the Total Gym as another tool that can be used. It certainly isnt better (or worse) than any other form of resistance exercise, but very good at what it does. The only point Id make on the range available is that many of the optional extras seem quite pointless to me; such as the extra hooks, cables, pins and plates (yes, you can add weight plates to them - but if you really want to lift weights, why start with a Total Gym?). Grab one of the simpler models (usually the lower numbers - which are changing all the time). Youll be pleasantly surprised.
I first tried out the Total Gym in May 2004, when I was at my parents' house in Sydney (the city I now call home). With no power rack in sight, and desperate to do a little strength training, I decided to give it a thorough test.
As you may have guessed, it held up extremely well. I was amazed at the versatility afforded by such a simple thing, as well as the amount of work it enabled me to do. It was a great workout.
Where does it fit into my routines now? This really depends on the type of exercises I perform on it. Generally it forms part of a warm-up (light ab work, angled shoulder presses and so on) or a cardio routine on its own (many, many types of rows). Whatever I'm doing, it fits in nicely.
If you haven't seen the infomercials for this wonderful device, here's Chuck Norris putting it through its paces. Superb.
Read More...
[Source: Former Fat Guy - Weight Loss Blog]
I love this thing.
The company was founded in 1974 by Tom Campanaro, Larry Westfall, and Dale Mc Murray - with the product changing little since then. As the height of the incline was soon changeable (with 6 heights available on the 1000 model Im currently using), adjusting the resistance of various bodyweight exercises became a simple matter and the Total Gym products were taken up largely for rehab use. In that respect theyre still ideal.
In the mid-90s the Total Gym was brought to a home-user market, with an advertising campaign featuring the Norris/Brinkley combination in 1996 and a website (totalgym.com) the same year. Several advertising campaigns later, the Total Gym range still boasts large numbers of both home and medical centre users.
I am still surprised at how effective the setup (at least on the 1000) feels; whilst Im not expecting to build large slabs of muscle with it, Im experiencing far more muscle soreness than following typical bodyweight workouts. All of the exercises Ive tried so far (and there are far more than you might imagine - its a very versatile setup) have been using the steepest incline, which averages out at around 44% of bodyweight. That may sound quite light, but keep in mind that everything on the Total Gym is a compound exercise, and theres more balance and control involved than in many bodyweight movements.
In addition to its common rehab uses, the Total Gym is also a good intermediate point for a few of the more difficult bodyweight+free-weight exercises; such as chin-ups and handstand push-ups. Neither of these are easy, but using 44% of bodyweight brings them a little closer to attainability.
Overall, think of the Total Gym as another tool that can be used. It certainly isnt better (or worse) than any other form of resistance exercise, but very good at what it does. The only point Id make on the range available is that many of the optional extras seem quite pointless to me; such as the extra hooks, cables, pins and plates (yes, you can add weight plates to them - but if you really want to lift weights, why start with a Total Gym?). Grab one of the simpler models (usually the lower numbers - which are changing all the time). Youll be pleasantly surprised.
My own setup
I first tried out the Total Gym in May 2004, when I was at my parents' house in Sydney (the city I now call home). With no power rack in sight, and desperate to do a little strength training, I decided to give it a thorough test.
As you may have guessed, it held up extremely well. I was amazed at the versatility afforded by such a simple thing, as well as the amount of work it enabled me to do. It was a great workout.
Where does it fit into my routines now? This really depends on the type of exercises I perform on it. Generally it forms part of a warm-up (light ab work, angled shoulder presses and so on) or a cardio routine on its own (many, many types of rows). Whatever I'm doing, it fits in nicely.
Video
If you haven't seen the infomercials for this wonderful device, here's Chuck Norris putting it through its paces. Superb.
Read More...
[Source: Former Fat Guy - Weight Loss Blog]
Water Workouts and Weight Loss
Quite a while ago Opra Winfrey did a segment that tried to identify the best workouts for weight loss. According to Opra’s investigation, Water Workouts were not high on the list for most effective for weight loss. As a Swimmer, Swim Coach, Personal Trainer and Water Aerobics Instructor, I have been waiting years [...]
Read More...
[Source: Weight Loss Message Blog]
Read More...
[Source: Weight Loss Message Blog]
Sunday, August 12, 2007
What to look for when buying fish
by Scott Bird
Several years ago one of the major newspapers here listed a half-dozen Australian restaurants in the 'you have to try this sometime' category. Most of them were big names, in prime locations and were accompanied by unsurprisingly expensive menus.
One of them, however, was a tiny fish 'n' chip shop.
Since we first ventured over there to check it out, we've been regular customers. Why? They clearly know how to buy fish. It's always excellent.
If you're not lucky enough to have a place like this nearby, you can still reap the rewards of great seafood by keeping your eyes open. Whether you shop at a fishmonger or a supermarket, there are a few things that will help ensure you end up with a beautiful meal.
All fish have a smell, but it only becomes 'fishy' once the fish is in decline. When it's fresh, it won't have a strong odour at all. If it has that 'fishy' smell, don't buy it.
NB : If you're buying fish from a market, don't be alarmed if the market itself has a fishy smell (many do - especially if they're filleting fish on the premises). As long as the fish itself doesn't smell bad, you'll be fine.
If you're buying whole fish, the eyes should be bright and proud; not sunken and dull. If the eyes are no good, move along.
NB : Several species of deep-water fish (such as grouper) have slightly cloudier eyes. If you're in any doubt, try a different type of fish.
The area just inside the gills should be nice and red; gradually this turns a dull brown (once the fish has been landed, that is). If it's started to dull, put the fish back. Look elsewhere.
The flesh should be reasonably firm, shiny and springy. If it feels soft and waterlogged, it's no good.
Whilst the above indicators will give you an idea of how fresh the fish is (how quickly it's moved from the water to your table); it's also good to have an idea of how the fish has been handled. The most obvious sign of rough handling is bruising. If the fish has been bruised, don't buy it.
This is where things become interesting, as you're trusting those who packaged the fish to have done a good job for you. In most cases they will have done (after all, they want you to come back and buy from them again): but there are still a couple of things to bear in mind.
This date goes by different names around the world, but simply refers to the last date the supermarket expects you to eat the fish. The following day, it'd end up in the trash.
Many supermarkets use a preservative gas around the fish; simply to keep it looking as good as possible until this date has arrived. This is usually for four days or so.
Whenever possible, buy the fish as many days prior to the 'best-before' date as possible. If you happen to notice the delivery truck one day, try to buy your fish at about the same time each week. Especially if you see the shelves restocked just as you get there.
Having gone to the trouble of finding a great piece of fish, it'd be a shame to damage it on the trip home. If it's a hot day, the backseat of a car isn't the best place to be. Think cool and dark, and you'll be fine.
Also, make sure it's fairly well packed. If it arrives looking as though it's just gone 10 rounds with Mike Tyson, it wasn't.
That's really all there is to it. Now the fun part - cooking it. I'll go through some of my favourite recipes in a future article; for now though, just experiment. It's beautiful food.
Read More...
[Source: Former Fat Guy - Weight Loss Blog]
One of them, however, was a tiny fish 'n' chip shop.
Since we first ventured over there to check it out, we've been regular customers. Why? They clearly know how to buy fish. It's always excellent.
If you're not lucky enough to have a place like this nearby, you can still reap the rewards of great seafood by keeping your eyes open. Whether you shop at a fishmonger or a supermarket, there are a few things that will help ensure you end up with a beautiful meal.
Unpackaged fish, as at a fishmonger or supermarket fish counter
No 'fishy smell'
All fish have a smell, but it only becomes 'fishy' once the fish is in decline. When it's fresh, it won't have a strong odour at all. If it has that 'fishy' smell, don't buy it.
NB : If you're buying fish from a market, don't be alarmed if the market itself has a fishy smell (many do - especially if they're filleting fish on the premises). As long as the fish itself doesn't smell bad, you'll be fine.
Bright eyes
If you're buying whole fish, the eyes should be bright and proud; not sunken and dull. If the eyes are no good, move along.
NB : Several species of deep-water fish (such as grouper) have slightly cloudier eyes. If you're in any doubt, try a different type of fish.
Bright red gills
The area just inside the gills should be nice and red; gradually this turns a dull brown (once the fish has been landed, that is). If it's started to dull, put the fish back. Look elsewhere.
Firm flesh
The flesh should be reasonably firm, shiny and springy. If it feels soft and waterlogged, it's no good.
Bruising
Whilst the above indicators will give you an idea of how fresh the fish is (how quickly it's moved from the water to your table); it's also good to have an idea of how the fish has been handled. The most obvious sign of rough handling is bruising. If the fish has been bruised, don't buy it.
Packaged fish, as in smaller supermarkets
'Best-before' date
This date goes by different names around the world, but simply refers to the last date the supermarket expects you to eat the fish. The following day, it'd end up in the trash.
Many supermarkets use a preservative gas around the fish; simply to keep it looking as good as possible until this date has arrived. This is usually for four days or so.
Whenever possible, buy the fish as many days prior to the 'best-before' date as possible. If you happen to notice the delivery truck one day, try to buy your fish at about the same time each week. Especially if you see the shelves restocked just as you get there.
Getting it home
Having gone to the trouble of finding a great piece of fish, it'd be a shame to damage it on the trip home. If it's a hot day, the backseat of a car isn't the best place to be. Think cool and dark, and you'll be fine.
That's really all there is to it. Now the fun part - cooking it. I'll go through some of my favourite recipes in a future article; for now though, just experiment. It's beautiful food.
Read More...
[Source: Former Fat Guy - Weight Loss Blog]
Friday, August 10, 2007
The Dos and Donts for Effective Fat Loss
by Paul Becker
This seems to be the question on everyone's mind, and for good reason, fat is so easy to acquire and so hard to get rid of. Most bodies love to store fat, it's good security for when you run out of food. This is unlikely, but your body doesn't know that.
Unfortunately, the body loves storing fat so much that it will burn anything else available (muscle tissue, stored carbohydrate, etc.) before digging into the fat reserves. Unless you trick it.
The first thing your body will burn is stored carbohydrates in the form of glycogen. The next is muscle tissue, only then does it grudgingly dip into the fat stores. This is why most diets don't work, especially "starvation" diets. When you suddenly cut off the food supply, a survival mechanism kicks in causing the body to store every little bit of fat that it can! This results in weight loss, but not much fat loss, and as soon as you DO eat something, it immediately gets stored as fat to replace any that was used. This is NOT what you want, so you have to fool the body into thinking it doesn't need fat. Here is a list of effective ways to do this, and you won't even have to starve yourself! It's never easy though.
Change your eating habits
Don't diet! Make a permanent change in how you eat
1) Limit, but don't cut out high fat foods: Dietary fat can be stored if taken in excess, however, some fat intake must be maintained to prevent the body from storing every bit of fat it does get. (see #6 below).
2) Limit high sugar and high glycemic index foods (including fruit): Simple sugars (and many "complex"carbohydrates) get easily converted into fat, and can also be the cause of high cholesterol. Glucose, fructose, and sucrose are all simple sugars and maltodextrin (common in many "weight gainer supplements) has a very high glycemic index putting it in the same category as simple sugars. I'm not saying not to eat fruit, as they contain many beneficial vitamins, just don't overdo it. Keep it to 2 or 3 pieces a day.
3) Eat more frequently: Yes, you read that right! Eat 5 or 6 smaller meals a day (or 3 main meals and 2 -3 healthy snacks, protein shakes work well). There are several reasons for this, they are:
With smaller servings, your stomach will shrink and you will get full faster.
Digesting burns a surprising amount of calories, eat more often and burn more calories!
When you eat a large meal, the body takes what it needs, and saves the excess as, guess what? FAT. Smaller meals prevent this even if you eat the same amount overall.
4) Never eat before bed: Plan your last meal to be at least 2 hours before bed.
5) Eat slowly: It takes your stomach about 20 minutes to signal the brain after it is full. If you eat too fast you will think you are still hungry and eat more. If you're still a bit hungry after eating, do something to take your mind off food for at least 20 minutes and you'll most likely forget about the eating.
6) Don't totally cut out fat: Keep some fat in your "nondiet", as it helps get your body into a "fat burning mode". Keep it "low to moderate fat" not "no fat". try to stick to the "good fats" such as those from fish, flax oil, sunflower oil, safflower oil, olive oil, peanut oil.
[Rob's Note:] Udo's Oil is also a fantastic Good Fat.
7) This won't be easy so give yourself a break sometimes. Allow yourself one "treat" a week, or even a day where you can eat whatever you want, and really enjoy it!
8) Eat foods that take lots of energy to burn: These include most vegetables (especially the fibrous ones) and protein sources such as meat. Cut the visible fat off of red meat and remove the skin from chicken. Water-packed tuna is very good (if you like it).
9) Take it easy on complex carbohydrates as any excess gets easily converted to fat. This includes rice, pasta, potatoes, and any "starchy foods". Eat these regularly, but not too much at one time. If you want to lose fat faster, cut down on these foods and replace with protein and fat.
10) The breakdown should be about: 40% protein, 30% complex carbohydrate, and 30% fat. This can be varied but keep the protein high and control your bodyfat by manipulating the carbohydrate content. Most of the fat in your diet will come from the protein sources (meat and dairy).
[Rob's note:] This one point about dairy is where I disagree with Paul. Cut the dairy. Say no to dairy. There is no reason to be using dairy products in my opinion. Take the no dairy test for yourself. I have launched a new 3 Tips Friday which will feature 3 tips that you can take action on and get a 3 day jump on those who wait until Monday to start things. Tips include weight loss tips, exercise tips, stress reducing tips, relationship building tips and on and on. Lots of good stuff, make sure you subscribe for daily updates.
Read More...
[Source: Former Fat Guy - Weight Loss Blog]
This seems to be the question on everyone's mind, and for good reason, fat is so easy to acquire and so hard to get rid of. Most bodies love to store fat, it's good security for when you run out of food. This is unlikely, but your body doesn't know that.
Unfortunately, the body loves storing fat so much that it will burn anything else available (muscle tissue, stored carbohydrate, etc.) before digging into the fat reserves. Unless you trick it.
The first thing your body will burn is stored carbohydrates in the form of glycogen. The next is muscle tissue, only then does it grudgingly dip into the fat stores. This is why most diets don't work, especially "starvation" diets. When you suddenly cut off the food supply, a survival mechanism kicks in causing the body to store every little bit of fat that it can! This results in weight loss, but not much fat loss, and as soon as you DO eat something, it immediately gets stored as fat to replace any that was used. This is NOT what you want, so you have to fool the body into thinking it doesn't need fat. Here is a list of effective ways to do this, and you won't even have to starve yourself! It's never easy though.
Change your eating habits
Don't diet! Make a permanent change in how you eat
1) Limit, but don't cut out high fat foods: Dietary fat can be stored if taken in excess, however, some fat intake must be maintained to prevent the body from storing every bit of fat it does get. (see #6 below).
2) Limit high sugar and high glycemic index foods (including fruit): Simple sugars (and many "complex"carbohydrates) get easily converted into fat, and can also be the cause of high cholesterol. Glucose, fructose, and sucrose are all simple sugars and maltodextrin (common in many "weight gainer supplements) has a very high glycemic index putting it in the same category as simple sugars. I'm not saying not to eat fruit, as they contain many beneficial vitamins, just don't overdo it. Keep it to 2 or 3 pieces a day.
3) Eat more frequently: Yes, you read that right! Eat 5 or 6 smaller meals a day (or 3 main meals and 2 -3 healthy snacks, protein shakes work well). There are several reasons for this, they are:
With smaller servings, your stomach will shrink and you will get full faster.
Digesting burns a surprising amount of calories, eat more often and burn more calories!
When you eat a large meal, the body takes what it needs, and saves the excess as, guess what? FAT. Smaller meals prevent this even if you eat the same amount overall.
4) Never eat before bed: Plan your last meal to be at least 2 hours before bed.
5) Eat slowly: It takes your stomach about 20 minutes to signal the brain after it is full. If you eat too fast you will think you are still hungry and eat more. If you're still a bit hungry after eating, do something to take your mind off food for at least 20 minutes and you'll most likely forget about the eating.
6) Don't totally cut out fat: Keep some fat in your "nondiet", as it helps get your body into a "fat burning mode". Keep it "low to moderate fat" not "no fat". try to stick to the "good fats" such as those from fish, flax oil, sunflower oil, safflower oil, olive oil, peanut oil.
[Rob's Note:] Udo's Oil is also a fantastic Good Fat.
7) This won't be easy so give yourself a break sometimes. Allow yourself one "treat" a week, or even a day where you can eat whatever you want, and really enjoy it!
8) Eat foods that take lots of energy to burn: These include most vegetables (especially the fibrous ones) and protein sources such as meat. Cut the visible fat off of red meat and remove the skin from chicken. Water-packed tuna is very good (if you like it).
9) Take it easy on complex carbohydrates as any excess gets easily converted to fat. This includes rice, pasta, potatoes, and any "starchy foods". Eat these regularly, but not too much at one time. If you want to lose fat faster, cut down on these foods and replace with protein and fat.
10) The breakdown should be about: 40% protein, 30% complex carbohydrate, and 30% fat. This can be varied but keep the protein high and control your bodyfat by manipulating the carbohydrate content. Most of the fat in your diet will come from the protein sources (meat and dairy).
[Rob's note:] This one point about dairy is where I disagree with Paul. Cut the dairy. Say no to dairy. There is no reason to be using dairy products in my opinion. Take the no dairy test for yourself. I have launched a new 3 Tips Friday which will feature 3 tips that you can take action on and get a 3 day jump on those who wait until Monday to start things. Tips include weight loss tips, exercise tips, stress reducing tips, relationship building tips and on and on. Lots of good stuff, make sure you subscribe for daily updates.
Read More...
[Source: Former Fat Guy - Weight Loss Blog]
Weight Loss Tip 52: Be Honest With Yourself
Today, a very dear friend called me. I am her health and wellness coach and she needed some help. “I’m doing everything right and I haven’t lost a pound”, she said. I asked her, “What are you doing exactly?” It took a while to get through all the [...]
Read More...
[Source: Weight Loss Message Blog]
Read More...
[Source: Weight Loss Message Blog]
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