Herbal Magic for Weight Loss? No, No, No!!

It's time to blow the whistle on Herbal Magic too many people are being duped into believing that this is the way to go for weight loss! I've had countless people complain, telling me that some Herbal Magic counsellor said that they shouldn't exercise if they want to lose weight!!! What!! Ladies and gents is this for real, people are complaining to me how horrible they feel on the herbal magic program, how they're starving all the time and how they have frequent headaches trying to lose weight the Herbal Magic way but don't just take my word for it read this email below that a past client of Herbal Magic sent me.

First, you should probably be aware that I've been dieting since I was eleven years old. I'm thirty four now and tired of "trying something new" every few years just to get back on track. I did weight watchers for years with some success and most recently was a client of Herbal Magic. I had great success with Herbal Magic and lost close to 40 lbs however by the end I was very frustrated with their plan. They had me on 1000 calories a day and when I stopped losing weight, they tried selling me more pills. It was extremely expensive and I grew very disenchanted with the "counselors". I was a fiend about measuring my portions, eating very little sodium, drinking tons of water and not snacking.

Sadly it didn't last. I love food - I love to cook and this program didn't allow for any of that. I was even told not to exercise and when I asked for extra calories so that I could exercise they refused to alter the program. I was starving all the time, bitchy and I stopped doing it ultimately.

It's been a year since I last went and I have gained back 30 of the 40 lbs I lost. I am not happy with how I feel and how I look and I want a program, without pills, with exercise that I can stick to. I want something reasonable that works with my hectic lifestyle.

Now, I understand how someone can fall for this program. I completely get the mindset. Someone who has tried to lose weight for, say 15 years, is very desperate to lose weight, in fact, so desperate that they throw all rational and common sense out the window. They know the weight loss journey they're embarking on won't be permanent but they justify their actions by saying to themselves, it will all be worth it to look good for a while, even if its not permanent.

Even if I'm skinny for only a little while, at least I'll be happy for a little while.

Ladies and gents this can all end today! Permanent weight loss is not something magical or mysterious on the contrary it's very attainable, it's so close, if only you would put the right weight loss strategy in place.

The thing is people are impatient, they live unhealthy, junk food lives for, let's say, 10 years or more and want to undo all the damage they've done in just 8 short weeks.

So listen, here's the permanent weight loss formula without the magic!

Permanent weight loss requires resistance training, moderate cardio and good nutrition. That doesn't mean starving and maintaining a 800 calorie diet nor does it mean popping so called all natural weight loss supplements and being called as the staff at Herbal Magic would say a "Lifer".

Please understand there is no magic in Herbal Magic and all the damage you do to your body trying to obtain weight loss the easy way will eventually have to be undone if you want to live a healthy life at a body weight you desire.

So, before you get suckered in to the sales staff at Herbal Magic, give me a shout for free advice on how to get the body you desire.

I'm serious, lets talk free of charge at 1-877-370-4658! I'm sick of getting all these emails from past HM clients, Herbal Magic is not the way for permanent weight loss.

Until then!

Make it a great day!

Chris Walker

The why can't I lose weight expert!

www.chriswalkersfitness.com

More fruits and veggies please!

It's important that we eat plenty of different fruits and vegetables every day. Diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases. Fruits and vegetables provide essential vitamins and minerals, fiber, and other substances that are important for good health. Most fruits and vegetables are naturally low in fat and calories and are filling.

You've probably heard about the 5 A Day for Better Health program. It provides easy ways to add more fruits and vegetables into your daily eating patterns. It's vital that we eat a wide variety of colorful orange/yellow, red, green, white, and blue/purple vegetables and fruit every day. By eating vegetables and fruit from each color group, you will benefit from the essential vitamins, minerals, and fiber that each color group has to offer alone and in combination.

There's several different yet simple ways to start incorporating vegetables and fruit into your familiar and favorite meals. You can begin your day with 100 percent fruit or vegetable juice, slice bananas or strawberries on top of your cereal, or have a salad with lunch and an apple for an afternoon snack. Include a vegetable with dinner and you already have about 5 cups of fruits and vegetables. You may even try adding a piece of fruit for a snack or an extra vegetable at dinner.

Don't be afraid to try something new to increase your vegetable and fruit intake. There are so many choices when selecting fruits and vegetables. Kiwifruit, asparagus, and mango may become your new favorite. Keep things fresh and interesting by combining fruits and vegetables of different flavors and colors, like red grapes with pineapple chunks, or cucumbers and red peppers.

Get in the habit of keeping fruits and vegetables visible and easily accessible - you'll tend to eat them more. Store cut and cleaned produce at eye-level in the refrigerator, or keep a big colorful bowl of fruit on the table.

Make it a great day!

Chris Walker

The why can't I lose weigt expert!

www.chriswalkersfitness.com

What to eat for great looking hair!

We've all learned through the years that a well-balanced diet is healthy for our body and critical for optimal health and performance. Our hair is no different A mixture of protein, complex carbohydrates, vitamins, minerals and iron are all required for healthy, strong hair.

Good hair nutrition begins with getting enough protein, which is the building block of your hair. Then you need complex carbohydrates to help assemble the proteins for hair growth. Other important vitamins and minerals include B complex, which is associated with energy production and building good hair and skin issues, folic acid, B12, and zinc.

Hair follicles can have low energy levels just like we do. Therefore, it's very important that you eat a high protein mean at the start of each day. Consider the following food choices for breakfast and the other daily meals in order to give you hair the healthiest opportunity to grow and thrive.

If you don't have high cholesterol, try eating red meat twice per week. It has the protein your hair needs, but also is full of B vitamins, iron and zinc, which are all important for healthy hair. Bacon is another great choice as it's also full of B vitamins, zinc and protein, but since it's also high calorie, it's not the best choice if you're also trying to lose weight. Eggs and egg whites are another great protein option, especially for vegetarians or those who cannot eat red meat or bacon due to dietary restrictions. Salmon is another great protein choice, and works great for breakfast, lunch or dinner. You'll find it's also full of B vitamins, including B12, and other vitamins and minerals.

Just be sure to keep in mind that you should also have complex carbohydrates, which feed you energy over a longer period of time than refined carbohydrates, with your protein source at meals. Brown short-grain rice is an ideal form. It's also a good source of B vitamins and some fiber. Whole grain choices complement your protein consumption by helping organize the proteins for the hair to utilize for optimal growth and health.

Thanks for reading!

Make it a great day!

Chris Walker

The why can't I lose weight expert!

www.chriswalkersfitness.com

Wanting Rapid Weight Loss!

Wanting a slimmer and sexier body is no lofty ambition. Many people have succeeded in sculpting their physiques to make them look healthy and desirable. However, this end is not attained in just a snap or skipping one night's dinner. For some people though, patience is not a virtue. They seem not to be able to afford attention, time and money to get the body they've always wanted. As a result, these people result to rapid weight loss practices and programs which may not be as effective as these people are led to believe.

Fast-track diets are one of these rapid weight loss practices which may not be very inviting as they seem according to research. Fast-track diet programs, as scientific research shows, are only good while they last. Rapid weight loss often results ironically, to rapid weight gain. people who undergo low carbohydrate or low calorie diets normally revert back to old eating habits simply because human beings can not actually live on with this type of diet scheme for the rest of their lives.

Now there is also scientific research showing that rapid weight loss does not imply an individual is losing unwanted excess fat; it is commonly water that is lost with following rapid weight loss practices. This could cause certain alarm but actually, water lost is regained very quickly. So there is actually zero net weight lost after all. So one should not be foolish enough to be so gullible with the advertising of certain diet pills out there in the market; especially those which claim to lose a whopping amount of fat in a short period of time. They will only dehydrate the body. And just so it is clear, the body can only lose two pounds of fat per week, one could be exceptionally lucky if he can lose three, but normally, it's just two.

Another rapid weight loss product out in the market is the slimming soap. Claiming that these soaps are made from a unique concoction of rare chinese herbs and seaweed, they assert to help people using them to shed off body fats by emulsifying them upon application while taking a bath. Some are even specialized like those which promise to give the user "beautiful thighs". The ingredients may prove to improve the quality of the skin but no research has ever come up yet which aids to prove the efficacy of these ingredients in emulsifying excess body fats.

One more rapid weight loss product out there in the market promises to suppress hunger and at the same time help increase the body's metabolic rate. It also claims to be able to accelerate the healing process and reduce certain body pains, all these plus its being a very chic fashion accent. Well they are actually called magnetic weight loss earrings.

The secret of this set of earrings is in the magnet, so it says. Wearing them near the ears balances the magnetism in the body therefore one will experience all the above mentioned effects. Though press releases say that there are actually "studies" to back these assertions up, nothing yet is found in medical journals. Though buying a set may not kill a person, it's probably not a wise investment. One might as well wear a horse shoe earring for a more exquisite fashion statement.

Bottom line is "no pain, no gain". If one wants a beautiful body, one must sweat it out. And as for those rapid weight loss products coming out on the market, if they are too good to be true, they probably are not.


Thanks for reading!

Make it a great day!

Chris Walker

The why can't I lose weight expert!

www.chriswalkersfitness.com

CLA for Weight Loss!

Conjugated linoleic acid is a natural substance found in many of our foods that according to many studies can reduce fat and improve muscle mass in the body. Taken as a supplement with no change in eating or exercise habits, it would not make you lose weight but it could help you lose fat. It is often taken by men looking to lose weight and bodybuild at the same time, but it can also be useful for anyone who is overweight and under-exercising, as any increase in muscle will increase the metabolism, burning more calories.

Like many natural weight loss products, conjugated linoleic acid (CLA) combined with a flexible healthy eating plan can lead to gradual long term weight loss and help you get out of the yoyo dieting cycle where you are constantly losing and gaining the same 10, 20 or 50 pounds. Yoyo dieting is very bad for the health. It is better to remain overweight than to keep on losing and gaining, losing and gaining.

Most experts (unless they are trying to sell you something) agree that the diet that works best in the long term is the non-diet, where instead of eating special foods and banning others, you eat slightly smaller quantities of a normal healthy diet. If you are currently living entirely on pizza, fries and chocolate, then okay, some changes may be overdue. But you can still have small portions of all of those foods from time to time. If this is the kind of diet that you want, then CLA can help reinforce your plan by boosting your fat loss. Dr Michael Pariza of University of Wisconsin-Madison, reported to the American Chemical Society that CLA "doesn't make a big fat cell get little. What it rather does is keep a little fat cell from getting big."

Many studies have been done on CLA. One study published in the Journal of Nutrition found that people taking CLA lost on average six pounds of body fat more than a group that took a placebo. The researchers discovered that you need around 3.4 grams of CLA per day for it to be effective. CLA is found in food, especially meat and dairy products, but supplementation is necessary for most people to reach that level.

Another study at Purdue University, Indiana, found that CLA improved insulin levels in about two-thirds of diabetics, and slightly decreased their blood glucose level and triglyceride levels, suggesting that it may help to maintain normal insulin levels. But see your doctor before taking any supplements if you have diabetes.

There are no magic pills for weight loss but if you are willing to commit to reducing your body fat permanently, CLA may help you. Keep in mind that its main effect is to convert fat to muscle, which by itself will not weigh any less. But your body will look slimmer and feel healthier if you do this, and combined with a good weight control eating plan conjugated linoleic acid can help you move toward your ideal weight too.

Make it a great day!

Chris Walker

The why can't I lose weight expert!

www.chriswalkersfitness.com

Hypnosis for Weight Loss?

Today, there are so many procedures that can contribute and help people lose weight. One known procedure that has many skeptics in losing weight is through hypnosis.

To know more about hypnosis and its effects on losing weight, here is a list of some facts that will give you an insight about what it can do to your body weight.

1. Hypnosis can be an imminently risky if not done properly and not utilize by people who are highly trained with the real concept of hypnosis.

Even if many people tend to think that hypnosis will not pose imminent danger to their health, still, it is important to know that the person who will do the procedure is skilled enough and that he or she knows what factors to consider before doing the procedures.

2. Hypnosis alone cannot eliminate excess fat from the body and, therefore, make somebody lose weight. Most health experts contend that hypnosis should only be a part of a whole assimilated process. It should never be used as the sole weight loss procedure. Moreover, one session of hypnosis will only have very minimal results on an individual’s weight.

When losing weight, hypnosis matched with psychotherapy will be more effective than hypnosis alone. This is because hypnosis is only a state of deeply relaxing the mind, in which one can still be in control of his or her own body.

3. Hypnosis is one way of getting into the subliminal state of a person. When a person is on the “hypnotic stage,” the body is more responsive to suggestibility because of its intensified state of concentration.

However, this does not necessarily mean that through hypnosis, one can already “reprogram” the mind of an individual.

In reality, hypnosis can only run the range from trouble-free relaxation condition to proper initiation managed by a professional hypnotists. Hence, it should not be considered paranormal and magical in its upshots.

Boiled down, people should be more aware that hypnosis is not a sole effective process in losing weight. It is more of a facilitator of various treatment techniques.

Therefore, it should be combined with other weight loss management programs to be effective in making people lose excess weight. In this manner, people will be able to lose more weight with a more relaxed and refreshed state of mind.

Thanks for reading!

Make it a great day!

Chris Walker

The why can't I lose weight expert!

www.chriswalkerfitnessmaniac.com

Osteoarthritis 101!

Osteoarthritis, often referred to as DJD or Degenerative Joint Disease, is the most common form of arthritis affecting over 21 million people today in the United States alone. This disease appears to affect all races equally. However, the most common group to suffer from its debilitating effects are the aging or the elderly population.

Osteoarthritis is caused by a breakdown of cartilage in the joints between our bones. This cartilage acts as a cushion when we move our joints and bones. When there is cartilage loss, there can be direct bone-on-bone contact, which has an extremely painful effect of Osteoarthritis.

The primary "cause" of Osteoarthritis is merely a consequence of getting older and our joints suffering normal wear and tear. But other factors may heighten our chances of developing the condition, such as being overweight, which causes extra stress on the joints, injuries and repetitive use of joints as well as a family history of Osteoarthritis.

A blood test is not needed to diagnose Osteoarthritis, but they can be used to rule out other conditions if there are varying symptoms involved. A procedure called Arthrocentesis in which joint fluid is removed for analysis is one way to determine if a patient has Osteoarthritis. An Arthroscopy is a surgical technique in which the doctor can "see" the joint space and any abnormalities to determine if any repair is possible.

The most common method of diagnosing Osteoarthritis is through the use of X-rays that can show the damage that has been done to the joints already. Typically, X-rays will show bone spurs, narrowing of the space between the joints and cartilage loss as evidence of the condition.

There is a definite loss of mobility associated with Osteoarthritis due to the swelling and pain that one experiences. And unlike other types of arthritis, Osteoarthritis only affects the joints and not the internal organs. Rheumatoid arthritis, for example, the second most common form of the disease, often starts at a much younger age than Osteoarthritis and may make people feel sick overall as well as fatigued and sometimes feverish.

Although Osteoarthritis can affect both genders, it seems to strike men more before the age of 45 and women after they reach 55 years old. There are several treatment options available to sufferers today such as those that are medicinally based like topical creams, oral medications or even those that are injectable to ease inflammation and pain. Weight loss is also highly recommended as is regular exercise, wearing supports, using heat and allowing the joints to rest properly.

Knee braces, canes and walkers can all be helpful for those suffering with Osteoarthritis and swimming is an excellent form of gentle exercise that is easy on stiff, swollen or painful joints. Proper guidance from a health professional is essential in improving and managing the ill effects of this condition.

Unfortunately, as of yet, there are no methods of detecting Osteoarthritis in its earliest, and most treatable stages. Although with the help of lifestyle changes, along with drugs and medical treatments, people may be able to experience some relief from this disease.


Make it a great day!

Chris Walker

www.chriswalkersfitness.com

Energy Drinks, Too Much Caffeine & Weight Loss!

We've probably all had one or two when we felt low on energy, now a days it's the biggest thing. What am I talking about? Energy drinks! Ladies and Gentlemen energy drinks are big business. Copy cats are popping up everywhere since the launch of successful companies like Red Bull that generate billions of dollars in revenue. Ok, so my concern is the safety of these energy drinks. I mean, our kids are getting high and addicted to these drinks and you can see an energy drink of some sort on every corner. You know, people consume such products and never stop to ask themselves what they're actually drinking. Energy drinks are not good for you! If you're low on energy that's because you're not eating properly, food is fuel. Ok, let's take a moment to discuss these energy drinks which are primarily caffeine.

Starving zombies.

Why are these drinks so popular because they're addictive, why is coffee so popular because it's addictive. We're slowly turning into a nation of walking, starving zombies. If we only learn to eat right we wouldn't need to plug ourselves with caffeine all day. The only reason why some of us make it through the day is caffeine and sugar. Well, what's wrong with that you ask? I'll explain but let me lay some foundation first.

Energy Drinks

Energy drinks were developed in response to our busy lifestyles. People no longer have time to sleep or eat properly because of hectic schedules. There couldn't be a better time for such a product to come on the market because we have become an instant society. We want what we want and we want it now. (hence why we struggle with weight loss) The buying public was very receptive to energy drinks and embraced the product with open arms. Energy drinks are not new the history really begins in Europe and Asia where these drinks were first invented however companies like Red Bull were the first to market it to the United States.

Are Energy Drinks Safe?

I'm not against caffeine if used properly it can promote weight loss, key words are "if used properly". Caffeine is a substance that exists naturally in certain plants, including tea leaves, kola nuts, and coffee and cocoa beans. It can also be produced synthetically and added to foods and beverages. Caffeine is a stimulant which means it can increase alertness and enhance the performance of certain tasks. Moderate consumption of caffeine 200 to 300 milligrams daily aren't harmful to adults however caffeine in excess of 500 milligram can be harmful. It is recommended that children consume no more than 45 to 63 milligrams a day.

Side Effects of Energy Drinks

Mild effects of caffeine in excess of 500 milligrams can cause: irritability, insomnia, nervousness, anxiety, dehydration, headaches and diarrhea.

More severe effects of caffeine in excess of 500 milligrams can cause: increased blood pressure, increased heart rate.

Dangers of Energy Drinks

Most of us suffer from stress and stress related conditions such as hypertension as a result of our hectic schedules. Excessive caffeine will aggravate or worsen our state, especially to individuals who already have a heart condition or high blood pressure. Caffeine is addictive and people who drink caffeine daily will become dependant upon ingesting caffeine to feel normal. The problem is there are no real guidelines to regulating caffeine and companies are creating beverages with outrageous amounts. Just like always it's going to take the death of an individual before caffeine is regulated. The dosages of caffeine in popular drinks like Red Bull make it easy to ingest caffeine in excess of 500 mg. Caffeine is sometimes disguised as Guarana Seed Extract to dupe you into believing your consuming less caffeine than you really are. The real danger begins when you consume caffeine in excess in a short time period (like 3 hours) or more than 1000 mg in a 24hr period. This can further compound or make known any illness or lead to hospitalization.

Conclusion

We would think twice before giving our kids a cup of coffee, the same goes for energy drinks, just because it's packaged in a fun little can doesn't mean it's safe. Like I said, I'm not totally against caffeine but too much of anything isn't good, especially when it's abused. That goes for adults and children.

Make it a great day!

Chris Walker

The why can't I lose weight expert!

http://www.chriswalkersfitness.com/

Diabetes, Prevention & Weight Loss!

Diabetes is a major health concern today because it has become one of the most common diseases that people are dealing with. Diabetes is a disease that is distinguished by having high blood sugar. While diabetes is one specific disease, there are three different types of diabetes that people can develop, which includes gestational diabetes, Type 1 diabetes, and Type 2 diabetes. Each one of these types of diabetes has different causes and can be resolved in different ways.

Who is at Risk?

While gestational diabetes is of course found in only women, the other types of diabetes can affect either sex. As a general rule, women seem to have a higher risk of developing diabetes than do men. However, a great number of men are developing this disease as well. Interestingly enough, those who are Latin American or African American have a higher risk of getting diabetes. Age also can affect your risk of developing diabetes, although diabetes can affect people of all ages, both young and old. Once you are over the age of 40, the risk gets higher, with people over the age of 60 having the highest risk of developing diabetes. Other risks that may affect your chances of developing diabetes is your diet, weight, and even your family history.

Early Warning Signs

Type 1 and Type 2 diabetes can be effectively treated, especially when you catch the warning signs early. One of the first early signs that may be pointing towards diabetes is excessive thirst. Along with the excessive thirst comes the frequent need to urinate, since the kidneys are working extra hard to get rid of the extra sugar that is present in your body. Other warning signs can include blurry vision, fatigue, numbness in extremities, weight loss, or frequent hunger.

Lowering Your Risk

There are a variety of ways that you can lower your risk of getting the disease. One way that you can drastically lower your risk of developing diabetes is to maintain an ideal bodyweight or simply lose weight. Just losing 5% of your current body weight can make a significant difference and drastically lower your risk. In addition, increasing the amount of exercise that you do is a great way to lower your risk for diabetes as well. If you combine weight loss and exercise together you can lower your risk of developing diabetes by more than fifty percent. Other ways that you can lower your risk are to stop smoking, eat more whole grains, and to limit the amount of processed carbohydrates that you eat each day.

Diabetes truly is a disease that is affecting many people today, from the old to the young. Thankfully there are ways that you can work to lower your risk, and even if you catch the early warning signs, sometimes a change in lifestyle can accomplish a lot. No matter what age or gender you may be, you can start today and work towards lowering your risk of developing this disease.


Make it a great day!

Chris Walker

The why can't I lose weight expert!

www.chriswalkersfitness.com

Alcohol & Weight Loss!

Alcohol is funny stuff, as the night-clubber once said when he found two wives waiting up for him at home. Alcohol can be the source of fights or confusion, it can provide you with plenty of calories leading to excess weight or it can be used to start a nice fire. Inside of you, alcohol equals 7 calories per gram, nearly twice the amount of protein or carbohydrates and it's the second closest to fat in calroic content.

In a class by itself, alcohol can be absorbed directly from the stomach into the blood stream without any help from the digestive system. Once in the blood it has no place to go, there are no friendly storehouses to welcome it like other foods, consequently it must be used as an energy or heat source by the body. Alcohol goes to work so fast producing energy that other foods we have eaten aren't given a chance to be used as an energy source. They aren't needed while alcohol has taken over the job of energy production. So, the food that isn't needed just transforms itself into fat in hopes that it will be appreciated at a later date.

Alcohol leads to excess weight!

Alcohol tends to make you feel hungry so you're likely to eat more when you're drinking. You'll also notice yourself feeling hungrier the next day, as alcohol burns sugar. So you may find yourself binge eating after a wild night on the town.

Iif you're trying to lose weight and you want to booze it up on the weekends with your friends, you need to do so moderately! I suggest you have only one cheat day per week where you can throw out all the rules of good eating and eat or drink whatever you've been craving for!

However, the best choice would be no alcohol at all!! :-)

Make it a great day!

Chris Walker

The why can't I lose weight expert!

www.chriswalkersfitness.com

Women, Weights & Body Type!

So many women are afraid of lifting weights because they think they are going to gain muscles of gargantuan proportion. Look, there’s no need to be afraid of weights, resistance training or building muscle. Women cannot build muscle to the size of Arnold Schwarzenegger and if they do they’re probably on steroids. Females will build muscle according to their genetic potential. Well, it’s true that not all females are the same and they differ in body shapes and hormonal make up but that should not steer you away from building muscle. Women like to hear the word tone and not “build muscle”, it seems more comforting to them but no matter which way you look at it, toning is building muscle and muscle is key to fat loss. That’s perhaps a big part of the reason why there is so many overweight women because all they want to do is cardio. Cardio is good but it doesn’t burn fat, muscle does.

A Closer Look

Lets examine this a little further, lets look at different body shapes or types and exercises that may be more suited to you. Ok, All women fall under these three categories or a combination of such: Mesomorphs, Endomorphs and Ectomorphs.

Definitions

Mesomorphs: The naturally muscular person with wide shoulders, small waist, athletic build, low body fat percentage with an increased metabolism.

Endomorphs: The naturally large person characterized with a round face, wide hips, big bones, slow metabolism and high number of fat cells.

Ectomorphs: The skinny person with a linear appearance, small muscles, ultra fast metabolism, low body fat, narrow shoulders, hips and waist.

By now you probably know your body and which type you fall under, so go ahead and plug yourself in…... Is defining your body type really all that important not really but it does help when you’re approaching an exercise regimen.

Sample Exercises for Each Group

We already know to achieve a result in health and fitness we need synergy: good nutrition, a concern for muscle and moderate aerobics; however, here’s some tips for the three body types.

Mesomorphs: This person has a tendency to put on muscle fast; this is the girl that will complain that if they lift weights they’ll get to bulky and look like a guy. Solution, don’t totally ignore the weights still have them in your routine but you’d probably want to do a little more core exercises and aerobics. Also, focus on compound exercises or exercises that focus on multiple major muscle groups.

Endomorphs: This person usually has to work a bit harder to get noticeable results. You need to hit the weights hard so you could build as much muscle as possible all over your body. Your resistance or weight training should be followed by cardio or aerobics to maximize fat loss.

Ectomorphs: This person is usually skinny and has a hard time putting on weight. You need to make drastic changes in your diet and focus on more compound exercises and/or exercises that focus on major muscle groups. You need to really stimulate muscle growth so exercise selection for you is important. You might want to hire a personal trainer or a professional health coach to help you with this one.

Conclusion

There you have it, now you don’t have to worry about looking like Hercules. Don’t be afraid of building muscle, muscle is your friend, muscle burns fat.

Make it a great day!

Chris Walker

The why can't I lose weight expert!

www.chriswalkersfitness.com

Orac Score And Antioxidants Explained

What is ORAC? ORAC stands for Oxygen Radical Absorption Capacity. It is an analysis that measures the antioxidant power of a substance. Specifically, it quantifies the amount of time it takes a substance to neutralize an oxidizing agent. And antioxidants are what neutralize these agents. Oxidizing agents, called Oxygen Radicals and Free Radicals are explained thoroughly in the article, Stop Free Radical Damage and Slow Your Aging. In short, they are terrorists to the body, damaging and destroying your body’s cells.

The usual substances that are assessed include fruits, vegetables, beverages, and supplements. The ORAC analysis is an automated procedure carried out on COBAS FARA II spectrofluorometric centrifugal analyzer with fluorescent filters. This analyzer uses robotics to measure and transfer samples into reagent wells. These reagent wells are like test pools where the sample is then rotated at high speed, separating the materials of different densities, and incubated. (See Chart)

This procedure measures the protection ability of the sample against free radical attacks. The test uses a free radical source, producing the peroxl radical (most common in the body). B-PE (B-phycoerythrin) is employ as a target for the free radical attack. AAPH (2,2’-azobis-2-amidinopropane-dihydrochloride) is the free radical generator, and Trolox (a water-soluble vitamin E analogue) is the control standard.

Results are expressed in ORAC units, where 1 unit equals the net protection produced in 1 micron of the control standard, Trolox. The analyzer records the free radical target (B-PE) every 2 minutes after a release of free radicals from the free radical generator (AAPH).

As noted above, the ultimate value of an ORAC score measures the antioxidant capacity (and free radical neutralizing power) of a substance. This value represents the fast, medium, and slow acting antioxidants in the substance. Fast Antioxidants include ascorbate, thiols, uric acid, bioflavonoids and polyphenols. Medium Antioxidants include albumin and lipids. Over half the total ORAC value is from the protein and aqueous antioxidants, the other part is from lipid soluble antioxidants.

See the following chart showing various fruits and vegetables and their ORAC score.

FRUITS & VEGETABLES ORAC SCORE per 1 oz

Prunes-1649
Raisins-809
Blueberries-686
Blackberries-582
Kale-506
Strawberries-440
Spinach-350
Raspberries-349
Brussels Sprouts-280
Plums-271
Alfalfa-266
Broccoli-254
Beets-240
Oranges-214
Red Grapes-211
Red Bell Peppers-203
Cherries-191
Onions-129
Corn-114
Eggplant-111

Protein, Water Retention & Weight Loss!

During the World War, thousands of Europeans became overweight from under-nourishment. They weren't really fat. They were waterlogged. Their tissues held fluids in such abnormal amounts that when a fingertip was pressed into the flesh, a pit-like depression remained for some time. They also suffered an emotional depression. No steam, no zest for life, no come-hitherness or even any interest in it.

Later, when well-balanced diets became available, this torpidity vanished. The fat, puffy bodies became normally slender and once again the Europeans whistled while they worked. No doubt they also whistled once more at the pretty girl passing by across the street. The water retention from which they had suffered is called edema, and their particular brand of it, caused by inadequate diet, is called "hunger edema."

What element was it in the new and better diets that drove out this surplus water? To a large extent, protein! Experiments have repeatedly proven that adequate protein helps to keep the liquid balance of your body at normal levels. Since 70% of your weight is represented by water in one form or another, you can see what a difference protein can make on your bathroom scales.

A protein calorie is a busy, energetic little fellow running a high temperature. It is unequalled in what nutritionists call specific dynamic action. All you have to remember of this technical term is the exciting word "dynamic." It is an apt description of proteins.

Suppose that every bite of food you ate contained within itself some property that stimulated your body to dispose of every single calorie in the food. After using what you needed for heat and energy, the surplus calories would be disposed of by your body's chemical activities and none would remain to be stored as fat. Happy days!

Food does have this property of stimulating the body to increased output of energy. That is one reason why you can eat a little bit more than your theoretical needs and not gain an ounce of weight. Eat 100 calories of fat and the food itself stimulates you to burn up an additional 4.1 calories of energy, or a total of 104.1. A like quantity of pure carbohydrate causes an increased energy consumption of about 6 calories.But suppose you eat 100 calories of protein. Miracle of miracles, under ideal conditions it causes an energy out put of 130 to 140 calories.

The beauty of it is that you don't have to exercise or do any voluntary work whatsoever to dispose of this 30 to 40 calorie bonus-it's all done for you by the action of protein in whipping up your metabolism. In a way, it makes your body exercise internally while you loaf. Calories flutter away from you in the form of body heat.

These 30-odd calories could just as well be stored in your body as fat if proteins didn't make them go to work. As the drill sergeant of calories, proteins are six to eight times as efficient as fats and carbohydrates.

Thanks for reading!

Make it a great day!

Chris Walker

The why can't I lose weight expert!

www.chriswalkersfitness.com

More protein smoothies for ya!

Hey, hope all is well! I just thought that I would give you some more protein/healthy smoothie recipes for you to try.

Enjoy!

Dated Mango
The dates add sweetness as well as trace minerals to this smoothie,

1 cup whole soy milk
1 cup frozen mango slices
½ cup vanilla non fat yogurt
½ cup chopped dates
2 tablespoons protein powder
1 tablespoon lecithin granules
1 tablespoon flaxseed oil
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Morning Glory
Psyllium seed powder is an excellent source of soluble fiber. Soluble fiber feeds the healthy bacteria in your colon, promoting regularity and reducing cholesterol.

1 cup frozen strawberries
½ cup plain non fat yogurt
½ bananas
1 tablespoon brewer’s yeast
1 teaspoon psyllium seed powder
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Peachy Almond Freeze
Thick and rich, this fiber-rich smoothie has a delicate almond flavor. For a thicker smoothie, use frozen peaches.

1 cup almond milk
½ cup frozen or drained canned peaches
1 teaspoon spirulina
1 teaspoon psyllium seed powder
1 to 2 drops pure almond extract
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Melon Slush
Melon provides fiber and flavor with a minimum of calories. For a sweeter drink, add Stevia, a natural noncarbohydrate sweetener.

1 cup frozen cantaloupe and honeydew pieces
½ cup orange juice
½ cup filtered water
Stevia to taste, optional
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Peaches and Cottage Cheese
Enjoy this smoothie as a lunchtime meal replacement.

1 cup drained canned peaches
1 cup non fat cottage cheese
1 tablespoon wheat germ

Make it a great day!

Chris Walker

The why can't I lose weight expert!

http://www.chriswalkersfitness.com/

Weight Loss, Change & Facebook!

I was reminded just yesterday of how much people hate change. Facebook has decided to change their system, format and design of their social networking website. I'm guessing they did this to improve things as this is primarily the reason for all change.

The thing is, people were and are accustomed to the old Facebook networking website, they were accustomed to the layout, the applications, the location of the navagation buttons, their home page, their profile page and so on.

Before I continue let me just say that I'm not employed by Facebook nor am I receiving any compensation to write this.

Would you be surprised if I told you that people are already creating hate groups of how they hate the new Facebook website, petitioning people to join!

Probably most of them haven't even stopped to think how this new change could benefit them.

Why do we do this?

Fear!

Fear of the unknown and unfamilar!

This is also one of the primary reasons why people fail to stick to there weight loss or exercise plan.

Too many changes, they think! It's too hard to get accustomed too, they say! It's too much effort, they exclaim..... and it's so easy, so comfortable just to sit back on the couch do nothing and except things the way they are.

Is this you?

Do you hate change?

Let me remind you that not all change is bad, infact most change is positive, good, beneficial and necessary!

Is that not why we're here, to seek life in fuller expression?

Everything wants to be the best it could be!

Now, let's look at some positive examples of change below:

• Starting a new healthy diet!-good!


• Starting an exercise plan!-good!


• Starting a new job-good!


• Moving into a new place!-good!


• Getting a divorce in an abusive situation!-good!

Most people deep down really want change but the only thing that stops them is fear!

Don't let fear stop you from making changes that could benefit your life.

Don't let fear of change stop you from getting the body you desire!

Don't let fear of change stop you from reaching your weight loss goal!

Misery often loves company but the bold step out step, take risks and make changes!

What bold changes can you make in your life today?

Thanks for reading!

Make it a great day!

Chris Walker

The why can't I lose weight expert!

http://www.chriswalkersfitness.com/

Boosting Metabolism and Weight Loss!

There are a lot of people who would give up an arm or a leg to increase their metabolism. Having a high level of metabolism enables one to burn fat and lose weight fast with the least amount of activity.

Metabolism is the rate by which the body produces and consumes energy and calories to support life or simply the speed at which the body burns food.

There are several factors that affect the metabolism of a person, such as the amount of muscle tissue, the frequency of the meals one consumes, genetics, stress levels, personal diet and activity levels. Metabolism slows done due to the following: loss of muscle because of not enough physical activity, the tendency of the body to cannibalize its own tissue because there is not enough food energy to sustain it, and the decrease of physical activity that comes naturally with old age.

Here are twelve ways to fire up one's metabolism:

1. Build up on lean, mean body mass. It is only natural that metabolism decreases along with age, but it is possible to counter the effects. The amount of muscle a person has is a very strong determinant in the ability to burn calories and shed fat. So it goes without saying that exercise is essential. Build strength and resistance by working out at least twice a week, preferably with weights. Do easy exercises in between workouts. Simple tasks such as walking the dog and using the stairs in place of the elevator can already take off calories. The key is to match the amount of eating to the amount of activity one has. Here are some guidelines in getting the right exercise:

For strength training

-Increase the amount of repetitions of a particular exercise.-Add the level of resistance-Utilize advance exercise techniques if possible

For cardiovascular training

-Insert intervals between exercises-Perform cross-training and combine the exercises-Add up on resistance and speed

2. Eat breakfast. A lot of people are ignoring the fact that breakfast is the most important meal of the day. Surprisingly, the ones who eat breakfast are thinner than the ones who do not. Metabolism can slow down considerably if breakfast is taken during mid-morning or if one waits until the afternoon to eat.

3. Avoid sugar. Sugar enables the body to store fat. It is recommended that a person consumes food that helps sustain an even level of blood-sugar. Additionally, progressive exercise 2-3 times a week should be in order to stabilize blood sugar.

4. Eat spicy foods. Hot cuisine with peppers can increase metabolism.

5. Sleep more. According to research, it is riskier for people who do not get enough sleep to gain weight. Also, muscles are regenerated during the last couple of hours of slumber.

6. Increase water intake. Water flushes out toxins that are produced whenever the body burns fat. Majority of bodily functions involves water, and lack of water causes the body system's operations to decrease its speed, and produces unneeded stress as a result.

7. Eat smaller meals. It is advisable to consume 4 to 6 small meals that are timed 2 to 3 hours apart.

8. Never skip meals. People tend to skip meals in order to lose weight, which is a big mistake since it slows down metabolism.

9. Plan meals in detail. Always prepare the right amount of food to be consumed at the designated intervals. Do not commit the mistake of eating meals in sporadic patterns.

10. Ditch the stress! Stress, be it physical or emotional, triggers the release of a steroid called cortisol, which decreases metabolism. Also, people tend to eat excessively when stressed.

11. Guzzle up on green tea. It can be used as a substitute for coffee. Tea has the ability to stimulate metabolism, and unlike coffee, it has no undesirable side effects when too much is consumed.

12. Include more energy foods in the diet, such as fruits and vegetables, beans and whole grains.
Achieving the desired body weight is never impossible if one has the determination and patience needed to stabilize the metabolism level, which plays an important role in weight loss.

Parting words

A person needs to realize that eating right and working out is not just a passing fancy, but a way of life.

Make it a great day!

Chris Walker

The why can't I lose weight expert!

http://www.chriswalkersfitness.com/

How to do the 24 Hour Detox Diet!

This information was taken from "The Body Detox Diet eBook" found in the Why Can'tI Lose Weight Members area of my website. If you would like to become a member and get access to this and other great weight loss tools and information click here now!

Now, today I'll show you how easy it is to do a 24 hour detox!

There's nothing new about detoxing the body. It has been part of health practices throughout the world for thousands of years. Nearly every religion uses fasting in some form to increase spiritual awareness.

Over the last decade, more and more Americans have become aware of the health benefits associated with detoxification diets. While many celebrities engage in detoxification diets, the vast majority of Americans are still reluctant to try them.

There are different types of detoxification diets. Some involve fasting for 24 to 48 hours. Others involve a 3-day fast, followed by a week of consuming specific foods. There are 14-day fasts and 30-day fasts, which are used by people with chronic health problems.

Stress and fatigue are two of the most common reasons people visit their doctor. The fact of the matter is a detoxification diet is a much better option than popping a pill. Poor eating habits and the enormous stress that is piled on in this hectic world, place a great strain on your body's energy resources. More often than not, this type of lifestyle results in chronic fatigue and can cause serious damage to your immune system.

Michael Van Straten, author of Super Detox, recommends embarking on a 24-hour water or juice fast once a week. This is one of the fastest and easiest ways to maintain radiant health.

A good detox is also a great way to kick start weight loss and boost metabolism!

Simple Steps to Kick-Start Your Detox Diet

You've made the decision to embark on a detox diet. You've done your homework and know which foods to eat and which foods to avoid. You understand that you might feel a little lightheaded, agitated, and weak. You also understand that a detox diet offers numerous health benefits and you're ready to start feeling healthy and energetic.

Embarking on a detox diet will help flush toxins out of your system and revitalize your body and mind. A 24-hour detox diet can easily be incorporated into even the most hectic of lifestyles. If you've never embarked on a detox diet, it's best to try it out on a day when you don't have any obligations. While most people are unaffected by a 24-hour detox diet, some people feel shaky, weak, lightheaded, slightly agitated, and may even suffer from a headache.

The first thing you should do is determine a day that allows you to rest. Once you have determined the day you will start your detox diet, follow these simple steps:

Upon waking, drink a large glass of hot filtered water. Squeeze the juice of a thick slice of organic lemon into the water. For breakfast, drink a large glass of hot filtered water. Squeeze the juice of a thick slice of organic lemon into the water. Next, consume a cup of ginger tea. Ginger tea can be purchased at most health food stores or you can make your own. It's super simple to make and only requires two ingredients: water and fresh ginger root. Add a one-inch slice of freshly grated ginger root to a mug of boiling water. Cover and let stand for five minutes. Strain, add one teaspoon of organic honey, if desired, and sip slowly.

For a mid-morning snack, drink another glass of hot filtered water with freshly squeezed lemon juice. Lunch should consist of organic tomato juice with celery. You can purchase organic tomato juice or make your own. All that is required is to add six large plum tomatoes, two stalks of celery with the leaves, the juice of one lemon, and a dash of hot sauce, if desired. Mix all ingredients in a blender or food processor and blend until smooth. This is so addicting, you'll probably want to drink it every day!

For a mid-afternoon snack, drink another glass of hot filtered water with freshly squeezed lemon juice.

Dinner should consist of one 8-ounce glass of Kiwi and Pineapple juice. If you own a juicer, you can make this delicious juice at home. Remove the top and core of one whole pineapple. Peel the skin from four ripe kiwi fruits. Cut into pieces, juice, and drink. If you don't own a juicer, you can purchase organic pineapple juice and squeeze the juice from the kiwi fruit into it.

For an after-dinner snack, drink one 8-ounce glass of organic orange juice with almonds. Juice four large oranges and add four teaspoons of ground almonds. Mix together and whisk with a fork for a frothy, tasty drink. Before you head to bed, drink a mug of chamomile tea with one teaspoon of organic honey, if desired. Chamomile tea is an excellent muscle relaxant. It has been used to combat stress and depression by relaxing the muscles of the brain.

Once you drink your chamomile tea, chances are good you will experience a night of restful and restorative sleep.

Be sure to check with your health care professional before trying any detox diet!

Happy Detoxing!

Make it a great day!

Chris Walker

The why can't I lose weight expert!

http://www.chriswalkersfitness.com/

Yoga for weight loss?

Ok, so you've been convinced to join a female yoga class and the instructor sold yoga as a weight loss solution. Great! That is, if you want to tone and tighten those small muscles or perhaps you need to lose 10lbs or 20lbs but if you want to lose a significant amount of weight, I'm talking 50-100lbs plus. You might want to consider a faster route.

Yoga defined

Traditionally yoga is one of the six schools of the Hindu philosophy, focusing on meditation and spirituality. Yoga has since evolved and practiced for it's exercise benefits with little or nothing to do with spirituality. Research has proven that yoga is great for strengthening the lower back, core area and improving flexibility.

I've tried yoga

Now I've tried yoga and enjoyed it; downward dog, sun salutations it's a beautiful thing. Yoga definitely has great virtues but come on I've seen really big females doing yoga and when I inquired if that was their only weight loss path the answer was, yep. Can you lose excessive weight with yoga....maybe in 5yrs. I don't care if you crank the room up to 100 degrees you're better off with some squats, push-ups and plyometrics to develop your major muscle groups transforming your body into a fat burning machine.

I'm not discouraging yoga participants

Don't get me wrong I'm not discouraging you from yoga, I'd rather you couple the discipline with a resistance program focused on compound movements. Of course we also need to add good nutrition and moderate aerobics to obtain a fitness result.

Conclusion

Yoga is a great exercise discipline with many benefits and lately has become very trendy with many different sectors. The dangers when things become to trendy or popular is people who are looking to profit tend to blanket the trend as a cure all, selling yoga as the miracle workout. Yoga is indeed great for flexibility, core strength as well as overall strength but I don't see it as a rapid fat loss solution.

Make it a great day!

Chris Walker

The why can't I lose weight expert!

http://www.chriswalkersfitness.com/

Cardio for weight loss?

Too many women think cardio or aerobic exercise by it self is a good solution for permanent weight loss. Nothing could be further from the truth. Performing a cardio only exercise program will leave you fatter than you started. Too many women think that cardio burns fat. Truth is, it doesn’t. It can be properly structured in an exercise program and be very beneficial for weight loss but in and of itself, cardio or aerobics will not bring permanent results.

Why Not?

In case you don’t know cardio is short for cardiovascular exercise. That being said we do cardio primarily to strengthen the cardiovascular and respiratory system. The benefits of such exercise is: more efficient uptake and delivery of oxygen, more efficient transport of nutrients, fat and waste. It’s true various cardio exercises can burn a lot of calories; some cardio or aerobics classes can even burn as much as 700 to 800 calories but fat loss is usually short lived because muscle is usually sacrificed in the process. Yes, that’s right too much cardio can result in muscle loss and if your goal is fat loss you need to build muscle not lose it.

Sue’s failure

Most people when they attempt to lose weight in an cardio only exercise program do too much cardio. I know why they do it. They think the more the cardio they do the quicker they will lose the weight. So, this is what typically happens. Sue wants to lose weight. She aggressively does cardio five to seven times a week. Sue does 1/2 hr on the tread mill, 1/2 hr on the recumbent bike, 45 min on the elliptical trainer and then tops it all off with an 1 hr long aerobics class. She keeps it up for a couple weeks and notices some weight loss. Sue’s eating habits are ok but only eats three to four meals a day. Sue thinks doing weights will make her look like a guy, so she avoids it at all cost. Sue continues with her routine but finds it hard to stay committed to her taxing exercise schedule. Sue preservers and is thrilled with her weight loss. She lost 30 pounds! Great, Sue now thinks I don’t have to frequent the gym so much and reduces her visits to two to three times a week. Sue continues her trend and further reduces her visits to once a week. She notices her weight slowly creeping back up and is soon 40 pounds overweight. She wonders how come her weight came back so quickly and why it’s so hard to maintain her desired physique. Frustrated, she hits the gym hard again seven days a week hoping to repeat her success but wonders why it’s taking so long to lose those unwanted pounds second time around. Sue decides to add more cardio to her routine to speed up the progress.

Sue’s Mistake

Sue’s problem is too much cardio. She lost weight initially but lost muscle as well in the process because of excess cardio without a concern for muscle. As a result, Sue’s metabolism slowed down making it harder for her to lose fat, despite increased efforts. Sue’s excess cardio, poor eating and lack of weight training was her downfall. Please understand, what Sue is really doing is being super active or expending a lot of energy, once Sue backed off of her exercise routine her weight came back on and then some because she didn’t have the muscle mass or metabolism to maintain her slim physique. So many women make this mistake. Cardio only routines are no good for permanent weight loss. What Sue really needed to apply was synergy: good nutrition, a concern for muscle and moderate aerobics. The only way for permanent weight loss. Read related articles: “Fat Skinny Women”, “Women & Weights”

Chat in a bit!

Chris Walker

The why can't I lose expert!

http://www.chriswalkerfitness.com/

Dieting doesn't work for weight loss!

“the reason why people don’t get results is because they have the wrong information”

Have you tried the latest diet? It’s called CW rapid results. Here’s how it works. You eat broccoli for breakfast, broccoli for lunch and then a small complete meal for dinner. The results are fantastic! Lose 30-40 pounds in three weeks. Does this sound familiar? Does this sound like one of the diet’s you’ve tried? In case you didn’t catch on, I just made this diet up, yep. It only took me 30 seconds. All you need is a flashy title, CW (Chris Walker) rapid results. Advise your victim, oh sorry, client to cut calories. Top that off with a little bit of credibility (I do mean little) clever marketing and advertising and “voila”, you’re rich. This is great for the weight loss centers and diet gurus because it gives them residual income. Your diet keeps failing; you keep blaming yourself and going back. This time you’ll have more will power, you think to yourself. I heard it all before. This is a dangerous psychological game these diet sellers are playing. If you constantly fail at something you’ll give up, lose hope, throw your hands in the air and shout “nothing works I’ll be a big fatso, couch potato for life”. You’ll hate yourself, never look in the mirror and order a large pizza from Domino’s. Until the pizza arrives you’ll snack on potato chips.

The Good News

Here’s the good news it’s not your fault, I repeat it’s not your fault. You’re just another victim of clever marketing and advertising. DIETS DON’T WORK!!! As a matter of fact, supplements don’t work for weight loss either. Ok, they could assist in weight loss but a pill won’t magically burn away all your fat problems. Have you ever seen those ab-cruncher infomercial's that claim to reduce your mid section and miraculously tone your entire body. I mean, how does an overweight person do a few crunches on some “ab-thingy” and also develop ripped biceps and chiseled pecs? Outrageous claims! My point is none of the above-mentioned work as a long-term weight loss solution. Sure your friend lost weight on some diet but now he’s fat, that’s why he’s avoiding your calls, since he’s the one who introduced you to the diet in the first place.

Why Fad Diet’s don’t Work

Let’s take a closer look at diet’s and weight loss. Your body is designed to safely lose 2 pounds in rare cases maybe even 3 pounds per week. Your muscles are made up of protein and water. When you diet or deprive yourself of calories your body cannot meet daily energy requirements. Food is fuel (energy). Your body now goes into starvation mode and looks for other means of energy. The protein in your muscles will do just fine. Your body breaks apart muscle and in the process water is released. Depending on the length of your calorie deprivation this loss of muscle and water will register on the scale as 20-30 pounds. You cheer “yeaahh”, not knowing the damage your doing to your metabolism. Now, neurotransmission (signals from the brain) come into play. Sending you messages to eat more, and not just anything, your body wants the food it could survive off of the longest, FAT. That equals cookies, chips, pizza, wings….etc. You try to hold off but the signals become stronger and stronger. You tell yourself you have to stick to will power. You try everything. You even take all your food and put it in your friend’s freezer. Yet the cravings are still there, even stronger. It’s 12:00 am and you’re starving to death (literally). You try to justify to yourself since I’m doing so well. I’ll drive over to Wendy’s for their late night menu. After all, I lost 30 pounds, no one will know, you think. When you arrive at Wendy’s you order one of everything from the menu. You wake up the next morning and hate yourself. This eating pattern continues for about 1-2 weeks. At that time you weigh yourself to see if you’re still ok. “Shucks” the scale is disappointing and even depressing. Back to your initial weight, back to Jenny Craig you go.

Solution

It doesn’t have to be this way. All it takes is a few changes in your approach. Eat to lose weight, moderate aerobics and resistance training will guarantee life long health.

Make it a great day!

Chris Walker

The why can't I lose weight expert!

http://www.chriswalkersfitness.com/

How Do I Lose My Big Belly?

How do I lose my big belly? If I hear never hear this question again I’ll be too happy. Here’s a typical conversation. “How do I lose my big belly”...I’m not concerned about anywhere else right now, I just want to shed the fat from my waist”. Then I ask them, “What exercises are you doing”? They’ll reply, “All the ab machines in the gym plus I do sit-ups at home”. “THAT’S IT”! I exclaim. “That’s your workout”. I pause for a few seconds and give them a poor, hopeless, confused stare. Don’t these people get it, I think to myself. Suddenly an outburst, YOU CAN’T SPOT CONDITION FAT! YOU CAN’T SPOT CONDITION FAT! Listen if you have flab on the back of your arms and your exercise regimen is bicep curls and tricep pushdowns, (arm exercises) guess what, you’ll still have flab on the back of your arms. If you have enormous thighs and a big butt and all you ever do is leg extensions and lunges, (leg exercises) you’ve guessed it, you’ll still have enormous thighs and a big butt. Sorry I’m so dramatic but most people don’t understand their body. Your body works as a whole entire unit. If you want to shed fat you must work your body as a whole entire unit.

How fat is burned

I’ll just make this plain as day. Your body stores fat in multiple fat storages. Your body only burns fat in designated fat burning zones (muscles). This is the good news! You determine how many fat burning zones you have and how big they are. “How do I do this”? You ask. Simply by adding more muscle all over your body. “How do you I do this”? You ask. Simply by adding more exercises to your routine. Work the body as an entire unit if weight loss is your primary goal. If you’ve had your thinking cap on; you’ve already made the connection that trying to rid fat from your abdominal region only working your abdominal muscles will give your body only one fat burning site. Not effective for weight loss. I’m sure you would rather have one million dollars than one dollar, which would make you wealthier. In comparison, developing your bodies over six hundred muscles instead of one will make you healthier (less fat).

More Detail

Most people suffer from abdominal adiposity (big belly). This is the visceral fat that is deposited around the organs. Visceral fat is very unhealthy and is associated with heart disease, high blood pressure, stroke, diabetes and breast cancer. Visceral fat is more common in men. Fat located under the skin is called subcutaneous fat. This is more common in women generally distributed in the hips and thighs. Although, subcutaneous fat carries less risk because it is not surrounding vital organs; excess storage can potentially lead to cellulite. High intensity exercises such as full body circuit training will cause fat to be released into the blood stream to be burned at multiple fat burning sites (muscle). Insufficient muscle mass makes for poor metabolization of fat.

Conclusion

To lose your big belly:

Don’t spot condition fat!

Work your body as an entire whole every workout.

More muscle means no big belly!

I didn’t mention nutrition but good nutrition also plays an important role, “Eat to Lose Weight”.

Make it a great day!

Chris Walker

The why can't I lose weight expert!

http://www.chriswalkersfitness.com/

Fat Skinny Women!

I don't know what it is but every time I go in the gym I see this massive schism, this separation betwixt men and women. You know, the women are busy pounding away on the cardio machines or dancing up a sweat in the aerobics rooms and the men are busy grunting with the free weights. The norm in most health clubs are men mostly do weights or resistance training and women mostly do cardio or aerobics however there comes a point when you can do too much cardio or aerobics. The guilty culprit is usually a female. Women just seem to have this predisposition to anything aerobic. Hey, you ever see those fat aerobic instructors? They're fat because they do too much cardio. Doing a lot of aerobics isn't bad, not by a long shot. It depends on what you're goals are. If you're training for a 10k run then great, a lot of cardio is what you need but for fat loss which is a common goal amongst many there is a time when too much cardio can hurt your fat loss results.

Explanation

When you do too much cardio you run the risk of losing muscle. That's why an aerobic instructor who doesn't make time for resistance training will be the fat aerobic instructor; kind of an oxymoron. Your aerobic instructor is suppose to be the one who you aspire to look like. Well here's why, when you're in aerobic mode your body can use two methods of energy glycogen or glucose (your bodies fuel) or fat which is stored fuel for a rainy day. People who do too much cardio which is using more energy than your body can supply will end up losing muscle (muscle burns fat). When you do cardio or aerobics in excess you use up all your glycogen or glucose. Now depending on how hard you're working aerobically will determine your bodies next step. If you're entire workout is intense your body can only use glycogen or glucose if your workout is moderate your body can now move on to fat stores. So, if you do intense aerobics for 1 1/2- 2 hours you run the risk of using up all your glucose/glycogen. When this happens your body is forced to look for other methods of energy and will break down muscle tissue using amino acids as fuel. How do I know if my workout is intense or moderate? Great question, glad you asked. The easiest way to tell is if you can't talk or carry on conversation then your workout is intense; if you're able to talk without gasping for air then your workout is moderate.

Fat Skinny Women

Fat skinny women are those women who only do cardio or aerobic type exercises. You know the type: they're skinny because they're always doing cardio thinking it's a permanent weight loss solution, they're soft and mushy when you touch them and usually have a high body fat % despite their efforts. The problem with fat skinny women is they're losing muscle due to excessive cardio and metabolism slows down. This becomes a problem because the minute they back off on cardio or aerobics the weight comes back, as a result they think they need to do more cardio further worsening the problem losing muscle and slowing down metabolism. Muscle is what is needed to maintain a slim toned physique, a truth that usually is unknown to a fat skinny person.

Conclusion

Aerobics have their place and is a definite part of an overall health and fitness routine but if your concern is weight loss don't do too much cardio or aerobics. Also, don't be fooled by picking up a few dumb bells and swinging them around in your aerobics routine. That's not resistance training! You need to dedicate separate time where you only focus on resistance or weight training. In closing I'd like to say don't become a fat skinny person. Oh, one more thing being a fat skinny person is not ok or should I say not healthy. I've seen females who look physically ok but because of their high body fat % run into the same problems as someone who is physically obese.

Make it a great day!

Chris Walker

The why can't I lose weight expert!

www.chriswalkersfitness.com

Women should do body building!

Well, let's just cut to the chase today, lifting heavier weights, bigger dumb bells and more poundage on the machines is a great way to lose weight. It's a great way to get a toned, lean and sexy body! ...And, I don't want to hear this thing about getting to bulky! It's simply not true! Women cannot gain muscles of huge gargantuan proportion like men without serious supplementation or steroids! So that means you need to stop going to the gym and messing around with those dinky little 5 and 10 pound weights!

It's time to step it up!

Just let go of the feeling that you're going to look like a line backer (foot ball) it's simply not true! Also, please understand what real body building is.

It's taking your body to it's fullest potential and becoming the healthiest person you could be!

Getting up on stage and competing is just one aspect of body building and perhaps it's what has most women scared.

Scared to become to manly looking and not attractive to the opposite sex. I can agree though that some of the women do take it too far in sake of muscle gain and resemble defensive blocker Ted (foot ball) but don't let that stop. That's not you and I'm sure you won't be taking steroids or muscle enhancing drugs!

That's not real body building, ladies!

So forget about it, lift as much weight as you can!

You'll be amazed with your weight loss and wonder why you haven't done this sooner!

It's an awesome feeling to take the body to its full genetic potential. You're thinner, leaner, sexier, healthier and are able to maintain a low percentage body fat because of your muscles.

...and I've heard women tell me that I don't want any muscle. What nonsense! You need muscle, muscle burns fat and the more muscle you have on your body equals a greater chance of permanent weight loss.

So, start lifting heavier weights today, start body building and you'll find weight loss a breeze!

Make it a great day!

Chris

P.S the black girl on the left is a friend of mine (Angel Davis) you can visit her site at http://www.angeldavis.com/

Chris Walker

The why can't I lose weigh expert!

http://www.chriswalker/

8 Tips to give your kids a healthy breakfast!

A lot of studies and research has shown that kids who eat breakfast perform better in school and have a healthier diet. There's also less chance of them becoming obese adults. Eating breakfast will help promote the proper growth and maximize school performance as well. I'm sure you already know this but it's sometimes hard to follow through!

Breakfast is often a victim of the morning time crunch!

Even though you may be tempted to give your kids a lousy breakfast and rush them out the door, you can simplify your morning routine by making sure you and your children follow these 8 tips:

1. Finish homework and pack school bags at night.

2. Decide on what your children will wear to school before you go to bed and locate lost shoes for the following day.

3. In the morning, get up 15 minutes earlier.

4. Give up computer games and morning television.

5. Have healthy foods on hand. You should also shop for breakfast foods with your kid sand take into account their personal preferences.

6. Set the cereal out the night before. For younger children, fill a zippered plastic bag with her portion, then add the milk in the morning.

7. Allow your children to use the microwave often, as most breakfast foods can be prepared in under 5 minutes.

8. Allow your kids to eat in the car or on the way to school.

Most foods are a snap to prepare, and won't take you but a few minutes!

The next time you are in a hurry in the morning, remember that you are probably about to skip the most important meal of the day. If you follow the tips above, you'll find that you have plenty of time for breakfast.

Make it a great day!

Chris Walker

The why can't I lose weight expert!

http://www.chriswalkersfitness.com/

Foods that help stop heart burn!

Heartburn and indigestion make millions of people miserable. Continuous digestive problems can be a symptom of overeating, bad food choices or something more serious. Thankfully simple changes in the foods you eat can provide relief. A number of foods can trigger heartburn or indigestion by relaxing the band of muscles at the end of your esophagus so it can't keep out stomach acid. By avoiding spicy foods with black pepper or chili powder, garlic and raw onions, citrus foods like tomatoes, oranges, and grapefruit, fried or fatty foods, alcohol or anything with caffeine such as coffee, tea, soft drinks, heartburn and indigestion can be greatly lessened or avoided.

For overall healthy digestion and to minimize acid reflux, make sure you get plenty of fiber from a variety of vegetables, non-citrus fruits, and whole grains. Drink enough fluids to help your body absorb important nutrients and lubricate food waste, and use low-fat methods when cooking. Try drinking herbal chamomile tea after dinner or before bedtime, as it's believed to have a calming effect on the stomach. Smaller but more frequent meals can also help decrease heartburn and indigestion episodes. Be sure to eat your meals and snacks in a calm, relaxed atmosphere where there's little if any noise or distractions. Wear properly fitting clothing that isn't tight in the waist and abdominal area, and don't lie down immediately after eating a meal. Make your morning meal oatmeal. It's high in fiber, low in saturated fat and cholesterol and when combined with skim milk, gives you a calcium-charged boost to your day. By adding blueberries or raisins you'll be adding some extra iron and potassium into the mix for a well-balanced meal.

You can't beat turkey if you want a lean, nutrient-packed protein source that'll be easy on your stomach. Turkey is high in niacin, which helps lower cholesterol levels in the blood. Chicken without the skin is also a terrific low-fat source of protein. Both are easy to cook either indoors or out.

Apples and grapes are low in saturated fat, cholesterol, and sodium, and are a great non-citrus fruit choice for vitamin C and fiber.

Make it a great day!

Chris Walker

The why can't I lose weight expert!

http://www.chriswalkersfitness.com/

Protein Smoothies for you to try!

Since we've been talking about all this protein stuff I thought you might enjoy these delicious smoothie recipes! :-)

Cherry Cheesecake
When the urge for cheesecake hits, try this low fat, high-flavors alternatives.

1 ½ cups frozen cherries
1 cup nonfat cottage cheese
½ cup nonfat milk
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Chocolate Fix
For those days when you have to have chocolate, this protein rich smoothie is a great meal replacement.

1 cup soy milk
½ cup chocolate low fat frozen yogurt
4 ounces soft or silken tofu
2 tablespoons vanilla or chocolate protein powder
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Nutmeg Shake
The banana disguises the gritty texture of soy protein.

10 ounces non fat milk
1 banana
2 tablespoons vanilla soy protein powder
1 teaspoon ground nutmeg
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Make it a great day!

Chris Walker

The why can't I lose weight expert!

http://www.chriswalkersfitness.com/

Stuffing your face while pregnant!

Oh the wonders of pregnancy; that glow on your cheeks, the sparkle in your eyes, and the freedom to scarf and munch down almost anything you want since you are now eating for two. The most exercise you may have planned on getting was the frequent trips to the bathroom and the fridge; and of course the labor. This is what pregnancy is all about - right? It is about time to stop listening to your grandmother's pregnant folklore, put down the bag of M&Ms, and get yourself a fitness plan.

Is That A No On The Bon-Bons?

Gone are the days where pregnant women were persuaded and encouraged to do as little physical activity as possible. Perhaps the public is remembering what is was like to be with child two hundred years ago; it is highly doubtful that Ma Kettle got to kick her feet up for nine months. She was probably picking tomatoes and green beans the day before she went into labor.
Photographs of pregnant celebrities like Madonna, Gwyneth Paltrow, and Halle Berry in track suits and towing around yoga mats have aided in making prenatal fitness popular with other women. Those gals manage to get back down to their famous svelte figures somehow. Maybe there is a method to their madness after all.

Medical studies have been confirming the benefits to exercising during the pregnancy term for some years now. The right work-outs are very safe for mothers-to-be, and also help maintain a healthy weight before the bundle of joys arrives. Even a brisk walk in the morning or evening on a daily basis can do wonders for keeping your muscles and your skin in good shape. Staying active and healthy during your pregnancy can ward of gestational diabetes and hypertension, both of which commonly plague expectant mothers. Your weekly exercise regimen can also serve you well during your labor, possibly making it shorter and certainly without complications. You will have a much less difficult time losing that baby weight if you already have a fitness work-out schedule.

One And Two, Bend And Stretch

Your first order of business is to make an appointment with your physician and discuss your best fitness options. It is likely that this topic will be broached in some length during your initial visits to the obstetrician. Many doctors and veteran mothers highly recommend yoga; the poses are easy on any shape or condition of body, and it is a form of exercise designed to strengthen muscles and eliminate stress.

The majority of fitness centers also employ personal trainers that will work one-on-one with members. You can schedule weekly or monthly sessions to fit your around your life. Check with your doctor's office and your health insurance provider about places that they might recommend. It is not just about your health anymore. After all, you are living for two now.

Make it a great day!

Chris Walker

The why can't I lose weight expert!

http://www.chriswalkersfitness.com/