What I Would Do If I Was 20-30 Pounds Overweight (Part 1)

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Turbulence Training Update for TT VIP's
Brought to you by Craig Ballantyne & Bill Phillips

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Listen, I'm far from perfect. (Not that I need to tell you that.)

And when I see an out-of-shape guy my age, struggling with his weight,

I often think, "There but for the grace of God go I", .

After all, who knows what caused him to gain belly fat?

Maybe he was once active, even skinny, like most guys in college,
and then work/life/family got in the way of calorie-burning and out
of the way of calorie eating, and then one day...

BAM!

He wakes up and notices he's 30 pounds heavier.

That could have been me, if it weren't for a life-changing event  
that led to my passionate interest in exercise science and fat loss.

(I'll tell you about that event some day soon.)

And so with that in mind - the fact that I could just as easily be
wearing size 38 pants - I wanted to spend this week looking at what
I would do if I was 30 pounds overweight, but armed with the
knowledge that I have now.

Today is Part 1 of 3, BUT the topic is NOT what you'd expect.

You see, the first thing I'd do before I changed my diet or hit the
gym, is I'd find myself a COMMUNITY of supportive folks.

=> A community like this one <== Where you can get help with fat loss

I'd join a group of like-minded people who share the same goal, who
support one another, and who meet (in person or online) frequently
and consistently.

I'd get SOCIAL SUPPORT - and lots of it, not just from 1 or 2 people.

I would join website after website, exploring each group for the one
that was a best fit for me.

Because without social suppport, I'd have a hard time sticking to my
diet and workout program, despite all of my scientific knowledge.

Social support is THAT powerful.

In fact, I've searched out social support over and over again in
every aspect of my real life.

When I wanted to improve my training skills, I joined organizations
and online forums dedicated to the latest workout science.

When I wanted to improve my business, I joined small groups of
business owners called "Masterminds".

And when I wanted to build my team here at Turbulence Training, I
joined groups dedicated to showing new business owners how to
incorporate a Mission and Core Values into team building.

I've even recently joined an online membership site dedicated to
getting more rewards with air mile programs!

And each time I join a group, I achieve faster results than if I

tried to do ANY of these things on my own.

Listen...

It's been scientifically proven OVER and OVER again in every industry,
and no matter what you're goal, that working with a supportive team
will give you better and faster results than doing it on your own.

Even individual athletes - like cyclists and marathon runners - have
support teams that are essential to success.

So I highly recommend that you join the Transformation Community
today. I know I would.

In fact, I already have. I joined Bill's Transformation Community
way back in the fall after I interviewed Bill for my blog.

 

And each day I get his inspirational text messages.

=> Join the Transformation Community today for success

By the way, here are even more POWERFUL details about Bill's offer...

Bill will be donating all of his profits from this sale to buy
weightlifting equipment for the L.A. Boys and Girls Club.

Isn't that amazing?

He's showing those kids the value of social support and a positive
community at an early age, so that they can grow into strong,
powerful, and supportive young adults.

That's what we need.

=> Join the Transformation Community today for success

Support yourself and these young adults today.

 

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - I had a chance to visit Bill Phillips...

...at his house back in November.

And after meeting him, I can honestly say there aren't any people

as dedicated as Bill and myself are when it comes to forming

Transformational Communities to help you succeed.
 
=> Join the Transformation Community today for success

Bill has helped over 1 million men and women transform their bodies
and their lives, and I know he'll be able to help you too.

 

PPS - Look for Part 2 tomorrow...

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a BIG FAT dieting lie

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You are receiving this message from www.StripThatFat.com, a program dedicated to helping people like yourself lose weight.  You can always unsubscribe at any time at the bottom of any newsletter.

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Hi Loseweight,

 

Cara here today to let you in on some real dieting myths!

 

I am sure you have heard your fair share of dieting myths, some of which you probably do not know are actual "myths".  The main one we are going to discuss today is below:

 

BIG FAT MYTH: You have to have a good metabolism to lose weight.

 

My response to this is: NOT TRUE!

 

Whether you are 5 pounds away from achieving your fitness goal, or you need to lose 300 lbs, weight loss can and will happen if you want it.

 

Everybody has a metabolic rate and if you understand how this bodily system works, you can really benefit from it.

 

Metabolism is ultimately a collection of chemical reactions that takes place in the body's cells converting the fuel in the food we eat into the energy needed to power everything we do, from moving to thinking to growing.  In fact, thousands of metabolic reactions happen at the same time - all regulated by the body - to keep our cells healthy and working.

 

Think of it as the engine of the body. Some people are gas guzzlers (consume lots of fuel) while some are hybrids (don't burn much at all).  The goal is reverse in the dieting world...you want to be the gas guzzler and burn as much fuel or calories as possible.

 

There are two processes, or rather, two interactive channels by which metabolism runs.

 

    * Catabolism refers to the breakdown of food components (such as carbohydrates, proteins and fats) into their simpler forms, which can then be used to create energy.

 

Think of it as your "destructive metabolism" which produces the energy required for all activity in the cells. In this process, cells break down carbohydrates and fats to release energy and fuel all anabolic reactions, such as heating the body, giving the muscles power to contract and the body to move

 

    * Anabolism is your "constructive metabolism" that gives which is all about building and storing. All anabolic processes support the growth of new cells, the maintenance of body tissues, and the storage of energy for use in the future.

 

These are governed by your Hormonal and Nervous systems. Interestingly, they work together like a team complimenting every single cellular action in your body.

 

Trying to determine your caloric need for the day? Your body's metabolic rate (or total energy expenditure) is the one that says it all - you are what you eat, how you move, how much you rest and how well all cells and tissues are able to recuperate. Energy expenditure is continuous, but the rate varies throughout the day. The lowest rate of energy expenditure is usually in the early morning.

 

The complexity of metabolism can be divided into three components:

 

1. Basal metabolic rate (BMR) - is the amount of kilojoules burned at rest and contributes 50-80% of your energy used. The BMR refers to the amount of energy your body needs to maintain itself. This accounts for 50-80% of your total energy use. Total lean mass, especially muscle mass.

 

Anything that reduces lean mass will reduce BMR. That's why it's important to preserve muscle mass when you try to lose weight, since the BMR accounts for so much of the energy we use. An average male may have a BMR of around 7,100kJ per day, while an average female may have a BMR of around 5,900kJ per day.

 

In other words, having more muscle mass increases the amount of calories that you burn.  Because of this, weight should not be the main measure you use when trying to lose weight.  Muscle weighs more than fat, but muscle will increase the calories your body burns (or your metabolic rate).

 

2. Energy used during physical activity - this is the amount of kilojoules burned during movement and physical activity. The energy expenditure of the muscles makes up only 20% or so of the total energy expenditure at rest but, during strenuous exercise, the rate of energy expenditure of the muscles may go up 50-fold or more. Since energy used during exercise is the only form of energy expenditure that you have any control over, take advantage of this phenomenon and start moving more!

 

3. Thermic effect of food - this is the energy you use to eat, digest and metabolize food. Regardless of what you thought before, eating actually raises your metabolism. No wonder diet-obsessed meal-skippers burn less calories AND have no energy to move

 

After each meal, the metabolic rise occurs soon after you start eating and peaks two to three hours later. It can range between 2-3% and up to 25-30%, depending on the size of the meal and the types of foods eaten. Fats raise the BMR by 4%, carbohydrates by 6% and proteins by up to 30%! Hot spicy foods can also have a significant thermic effect.

 

Sorry if I got a little scientific here, but I feel that it is very important to understand how your body works.  If you understand your body, you can manipulate it in ways that help you lose more weight.

 

Here are the key metabolism tips that will hep you lose more weight:

 

(1) Build Muscle Mass

(2) Exercise, it is the only metabolism gauge you control

(3) Eat smaller, more regular meals (like the Strip That Fat diet)

 

You are now exposed to the reality of diets!  Have a superb day!

 

Cara M.

Certified Personal Trainer

Certified Specialist in Fitness Nutrition

www.stripthatfat.com

 

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Our goal is to help people lose weight using natural techniques and methods that leverage your own bodies capabilities.

 

Try the Strip That Fat diet today risk free!

 

*****************************

Strip That Fat
P.O Box 33007 310 Goldstream Ave.
Victoria
British Columbia V9B 6K3
Canada

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What's New on Diet Blog

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Link Time: Fat, Sick, Nearly Dead and Great Calorie Tools Posted: 31 Jan 2011 02:00 AM PST First this week, we wanted to tell you about an inspiring new documentary called "Fat, Sick, and Nearly Dead. This award winning film follows Joe Cross around the USA during his 60 day green juice fast. He also enlists another morbidly obese truck driver to go on the diet with him. If you love inspiring stories then you'll really like this new documentary. You can watch the trailer here and also find out when it will be showing in your city. 0 Comments | Continue reading...

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This Week's Recipe: Crispy Buffalo Chicken!

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Hot Drinks: Warm Up Without Getting Weighed Down

Winter's here in full force, and nothing keeps you warmed up when the temperature plummets like a mug full of a delicious hot drink. But with all the calories coffeehouse and fast food teas and coffees can have, it's best to make your own. Read more. Related Articles: > Easy Tips for Healthy Home Cooking > What's Your Water IQ? > Can Going Gluten-Free Help You Lose Weight?

	Crispy Buffalo Chicken
	Calories per Serving: 528 Total Protein per Serving: 67 grams Total Carbs per Serving: 33 grams Total Fat per Serving: 13 grams Saturated Fat per Serving: 7 grams Total Fiber per Serving: 3 grams It's Super Bowl time – and what could be more perfect than buffalo chicken? Our version is baked instead of fried and uses the chicken breast instead of the wings for a healthier version that fits right into the CMWL Modified Plan.
	Servings: 2 Estimated Total Preparation Time: 30 minutes Ingredients 3 oz plus 1 tsp 1% milk 1 tsp agave syrup 1 lb boneless, skinless chicken breast cut into 1-inch strips 1 cup cornflakes, crushed ½ tsp cayenne pepper ¼ tsp salt 1 cup low-fat plain Greek yogurt 2 oz blue cheese, crumbled ¼ tsp Tabasco sauce (or hot sauce) 2 carrots, cut into sticks 2 celery ribs, cut into sticks Preparation Preheat oven to 400 degrees F. Place foil on a cookie sheet and spray with non-stick vegetable spray. In a bowl, combine milk and honey and whisk to incorporate. Add chicken strips and coat all sides. Set aside for 3 minutes. Combine cornflakes, salt, and cayenne pepper on a plate. Dredge the chicken into the cornflake mixture, making certain to press the flakes into the chicken for better adhesion. Place the chicken on the cookie sheet and bake for 8 minutes. When finished, the chicken should be crisp, golden brown, and thoroughly cooked. While the chicken is baking, prepare dipping sauce by combining the yogurt, blue cheese, and Tabasco sauce in a small bowl. Cut vegetables into sticks. Serve chicken strips with dip, carrots, and celery.

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RECIPES & IDEAS Football Fiesta Your guests will think that you've spent a lot of time in the kitchen whipping up one these three gourmet-inspired snack faves. But these flavorful and impressive crowd-pleasers are a snap to make.   SEE MORE EATING OUT The Pub Grub Guide Going to watch the Big Game at a sports bar? Don't leave home before checking out these 10 tips for navigating the menu. Knowing what to look for — and what to avoid — can help you enjoy delicious options that won't leave you feeling like a beefed-up linebacker.   SEE MORE MEETINGS SUCCESS STORY Small Steps to Success "Don't look for a quick fix," says Debbie. "Watch the small changes because they really add up. Step by step, inch by inch, gets the process. Be mindful of that. All small changes add up to the big difference we're seeking."   WATCH HER VIDEO  See stories like yours. RECIPES BLT Dip with Poppy Seed Tortilla Chips PointsPlus™ value per serving | 4 Everyone at your party will want the recipe for this savory dip, which tastes just like its namesake sandwich. Brushing the tortilla wedges with egg white before baking ensures that the poppy seeds stick and also helps the chips turn golden brown.   GET RECIPE   Share on Facebook On the PointsPlus™ plan, you'll get easy meal ideas and recipes so that you can get started with as much guidance as you'd like. Learn about what you'll eat. - ADVERTISEMENT - Win a Makeover Trip to NYC from Progresso! Women need to be rewarded! And 14 delicious soups with a Weight Watchers® PointsPlus™ value of only 1 or 2 per serving need to be celebrated. Tell us why you love Progresso 100 calorie soups and why you want a makeover. Winners will win an all-expense paid makeover of a life time.   ENTER TO WIN A MAKEOVER FROM PROGRESSO NOW! New Applebee's® Menu Items Endorsed by Weight Watchers Applebee's® has introduced three new delicious choices to their line of Weight Watchers menu items. With PointsPlus™ values provided for each tempting dish, it's easier than ever to eat out and stay on plan.   LEARN MORE

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