The Science of Sleep: Does Sleep Affect Weight Loss / Weight Gain?
Two very interesting things happened to me this past week.
I’m sharing this with you as I think you’ll really benefit. If not you, I’m certain this can help a close friend or family member.
#1. Last Saturday evening I attended the 5:00pm mass. During the homily I recall feeling very relaxed. My eyes and head began to feel heavy as the pastor’s voice slowly faded out.
Then….WHAM!
It felt as if I’d been rear-ended! My head snapped back and a bolt of lightning shot down my neck. I woke to find the family next to me dong their best to keep their laughter to a controlled snicker.
Embarrassing – yes.
Am I responsible? Absolutely.
The habit of good, quality, CONSISTENT sleep (at night) continues to be my most challenging aspect of wellness. The reasons why I neglect sleep for work, play, study, relaxation, and recreation are many. The more important point... at times my life is negatively impacted by this bad habit. I’m TOTALLY aware (mindful) and continue to make strides to rectify the issue.
#2. I received this e-mail the other day from a subscriber whose weight loss had hit a plateau.
He writes…
One thing I did notice. I have been feeling tired for some time now and my wife suggested that going to bed at 12:00 am and getting up at 5:30 am probably was not helping. I have been going to bed earlier (10:00 pm if not 9:30 pm) and I have been feeling better. One more thing that is an added bonus is that my weight now seems to be responding to the routines. I’m down 3# since I started the new bedtime (about 1 week). Is there a scientific explanation for this? Is it possible that the body needs the extra rest to allow the metabolism to rev-up during the day?
The short answer. YES!
Sleep affects so many aspects of mental and physical function – revealed in the following 2 videos.
Do your self a favor and watch both videos – well worth your time.
Thursday, September 16, 2010
Saturday, July 31, 2010
Eating for Fat Loss
Imagine being in total control of the way your body looks and feels.
The lowest heat producer of the three (or least metabolic boosting nutrient) is fat. Your body really doesn’t have to do much work in the act of digesting fats. If you were to eat 100 calories of fat your body would only needs to burn 5 calories to do the work of digestion. So a high fat meal is not very thermic.
Next are CARBOHYDRATES. I know you have heard carbohydrates are bad, but I’m going to say BAD CARBS are bad. In fact carbohydrates are your bodies preferred source of fuel. Simple sugars, bleached, processed, and refined foods like white bread, donuts, and bagels really wouldn’t have a place in a supportive nutrition program. They prevent the body from releasing fat and are also easily converted to triglycerides and stored as fat. However, the complex carbohydrates, the starches like potato’s, yams, oatmeal, brown rice, and whole grains are great slow releasing energy substrates. They require the body to burn 10 calories in the act of digestion for every 100 eaten. Carbohydrates have a thermic effect of 10% or twice the metabolic boosting effects of fat.
Finally PROTEIN and an examples of a lean protein would be chicken breast, egg whites, turkey breast, or fish. For every 100 calories of protein that you eat, your body will burn off roughly 25 calories to do the work of digestion. Proteins are made of long chains of amino acids. In the act of digestion those chains need to be broke down, absorbed and reassembled. That is a great deal of work for the body. When you eat protein you are getting 2.5 X the metabolic boosting effect you get from carbohydrates and 5X the metabolic boosting effect you get from fat!
Ideally a thermic meal would combine a lean protein, a starchy carbohydrate, and a fibrous carbohydrate. Fibrous carbohydrates are most vegetables you wou
ld find in a salad. Simply divide your plate into thirds. Fill one third with a lean protein, one third with starchy carbohydrates, and one third with fibrous vegetables. By doing so you provide the amino acids for cellular growth and repair with your protein. You provide a steady supply of energy with your starchy carbohydrates. And the Fibrous Vegetables provides all the necessary vitamins, minerals, antioxidants, phytochemicals, and fiber to aid in moving nutrients through the digestive tract.
Examples of this would be an egg white omelet and a side of oatmeal for breakfast. A whole-wheat pita with tuna and some spinach for lunch, and maybe a chicken breast, brown rice, and a salad for dinner. Ideally, make an attempt to get to a thermic meal every 3-3 ½ hours or 5 to 6 times per day. By doing so YOU can ABSOLUTELY use the power of eating to boost metabolism and increase energy!
Imagine being in total control of the way your body looks and feels.
What would it feel like to be in total control your weight?
How would your life be different if energy was steady and consistent all day long?
Today I am going present a very simple approach. One that will hand you the key to unlocking the vault to looking and feeling YOUR best. If you want to live in a leaner, healthier, more energetic body.... simply apply the following three elements.
1. Put the right nutrients into your body.
2. Performing some aerobic activity (intentionally raise your heart rate on a regular basis).
3. Challenge your muscular system with resistance.
Today I will focus on the nutritional aspect because I think of the three elements - that’s where most people are most confused. In 2004 I worked under the mentorship of America's Personal Trainer, Phil Kaplan http://www.philkaplan.com/. Phil taught me the simplicity of radical body transformation by simply combinig the right nutrition with adaquate physical challange. Kaplan uses the words SUPPORTIVE EATING when referring to the right nutrition.
Supportive eating teaches people to eat in a manner that will support their health, supports metabolism, supports a healthful body composition, and support energy. Supportive nutrition is built around the concept called thermic meals. Thermic relates to heat. Phil states: "When I say thermic, there is a word that everybody knows (especially those who have been on diets) that they may not really understand – that word is CALORIE. In fact everyone who has been on a diet can tell me how many calories they were eating when they were on that diet. However if I were to ask them to define a calorie, most don’t really know."
A calorie is a unit of heat, more specifically the amount of heat required to raise one kilogram of water, one degree Celsius. What you need to know is that a calorie is fuel for heat generation, and your body is a heat machine. Right now if we took your temperature, it would be right around 98.6 degrees. Every time you move your muscles contract and that generates heat. So a calorie is a unit of heat, your body is a heat machine and metabolism is really the speed with which your body takes the nutrients from the foods you eat and converts them into heat.
If the goal is to boost metabolism we want to try to consume thermic meals. By doing so you cause your body to generate a significant amount of heat from the act of digestion. I think most people know that anytime you move, anytime muscle contract, you are burning calories. Actually everything you do from exercise, to handling the TV remote, to blinking your eye has a caloric cost. What most people don’t know is that there is a caloric cost to eating and digesting a food. So you can eat a meal that causes your body to burn a lot of calories or you can eat a meal that causes your body to not burn that many calories.
When we look at calories, all calories are not created equal. In fact each macro nutrient fat/carb/prot/ all produce varying degrees of heat.
A calorie is a unit of heat, more specifically the amount of heat required to raise one kilogram of water, one degree Celsius. What you need to know is that a calorie is fuel for heat generation, and your body is a heat machine. Right now if we took your temperature, it would be right around 98.6 degrees. Every time you move your muscles contract and that generates heat. So a calorie is a unit of heat, your body is a heat machine and metabolism is really the speed with which your body takes the nutrients from the foods you eat and converts them into heat.
If the goal is to boost metabolism we want to try to consume thermic meals. By doing so you cause your body to generate a significant amount of heat from the act of digestion. I think most people know that anytime you move, anytime muscle contract, you are burning calories. Actually everything you do from exercise, to handling the TV remote, to blinking your eye has a caloric cost. What most people don’t know is that there is a caloric cost to eating and digesting a food. So you can eat a meal that causes your body to burn a lot of calories or you can eat a meal that causes your body to not burn that many calories.
When we look at calories, all calories are not created equal. In fact each macro nutrient fat/carb/prot/ all produce varying degrees of heat.
The lowest heat producer of the three (or least metabolic boosting nutrient) is fat. Your body really doesn’t have to do much work in the act of digesting fats. If you were to eat 100 calories of fat your body would only needs to burn 5 calories to do the work of digestion. So a high fat meal is not very thermic.
Next are CARBOHYDRATES. I know you have heard carbohydrates are bad, but I’m going to say BAD CARBS are bad. In fact carbohydrates are your bodies preferred source of fuel. Simple sugars, bleached, processed, and refined foods like white bread, donuts, and bagels really wouldn’t have a place in a supportive nutrition program. They prevent the body from releasing fat and are also easily converted to triglycerides and stored as fat. However, the complex carbohydrates, the starches like potato’s, yams, oatmeal, brown rice, and whole grains are great slow releasing energy substrates. They require the body to burn 10 calories in the act of digestion for every 100 eaten. Carbohydrates have a thermic effect of 10% or twice the metabolic boosting effects of fat.
Finally PROTEIN and an examples of a lean protein would be chicken breast, egg whites, turkey breast, or fish. For every 100 calories of protein that you eat, your body will burn off roughly 25 calories to do the work of digestion. Proteins are made of long chains of amino acids. In the act of digestion those chains need to be broke down, absorbed and reassembled. That is a great deal of work for the body. When you eat protein you are getting 2.5 X the metabolic boosting effect you get from carbohydrates and 5X the metabolic boosting effect you get from fat!
Ideally a thermic meal would combine a lean protein, a starchy carbohydrate, and a fibrous carbohydrate. Fibrous carbohydrates are most vegetables you wou
ld find in a salad. Simply divide your plate into thirds. Fill one third with a lean protein, one third with starchy carbohydrates, and one third with fibrous vegetables. By doing so you provide the amino acids for cellular growth and repair with your protein. You provide a steady supply of energy with your starchy carbohydrates. And the Fibrous Vegetables provides all the necessary vitamins, minerals, antioxidants, phytochemicals, and fiber to aid in moving nutrients through the digestive tract.Examples of this would be an egg white omelet and a side of oatmeal for breakfast. A whole-wheat pita with tuna and some spinach for lunch, and maybe a chicken breast, brown rice, and a salad for dinner. Ideally, make an attempt to get to a thermic meal every 3-3 ½ hours or 5 to 6 times per day. By doing so YOU can ABSOLUTELY use the power of eating to boost metabolism and increase energy!
Tuesday, June 22, 2010
Protein Bars - Buyer Beware!
I’ve received numerous e-mails / question this past week regarding the newsletter I sent out last week. I did reply back to a few, however, I thought you could benefit by “eavesdropping” on a few of the conversations I’ve had this week.
The one line that seemed to raise eyebrows, prompted questions and deserves further clarification, is:
Scott, the protein bar I eat contains little sugar, but does have about 20 grams of sugar alcohol, is that bad?
As we entered the 21st century, the labels on the food started to change. Remember when you used to see “low fat” as a buying signal? Now the buying signal phrase of choice is “Low Carb”. The food companies have become really creative, they are able to create terminology that really means nothing. Unfortunately, most people are so confused and misled that they believe that this nothing means something. “Net Carbs” is a perfect example.
For example, there are protein bars that say “3 Net Carbs” right on the front of the label. Turn it around and you’ll notice there is 31 grams of carbohydrate in the bar. You sit there thinking “wait a minute…. 3 net carbs… 31 grams of carbohydrate, what does that mean?" Explore further, look at the actual ingredients and you’ll see words that end in “ol”. Ex. Glycerol, Sorbitol, Mylatol, Xylitol. These are sugar alcohols. Molecularly, they fall somewhere between sugar and alcohol. So sugar alcohol is in essence a sugar, but the FDA did not categorize them as sugar, so the food manufacturers can replace sugar with sugar alcohol and use some twisted, meaningless terminology to say “ Yes, there are 31 grams of carbs and most of them are sugar, but we’re just going to lie to you and say “3 Net carbs”.
Does Sugar Alcohol spike blood sugar like sugar?
No. HOWEVER, sugar alcohol is not as sweet as sugar, so if you are going to replace sugar with sugar alcohol you wind up using more. Sorbitol, for example, is about 50-60% as sweet as sugar. In order to mimic or come close to the taste of a sugar laden food, greater amounts would be needed or the sugar alcohols would have to be combined with simple sugars.
Here’s the problem: A percentage of the sugar alcohol ingested will not be absorbed. While that is presented as a benefit, in that you never transfer those calories through the gastrointestinal wall, an excessive amount remaining in your digestive tract can result in intestinal discomfort and diarrhea. The polite way of describing this on disclaimers is, "sugar alcohol may have a laxative effect." 30-50 grams of sorbitol would likely be enough to bring about that effect. I did train a client (in her mid 30's) at one time who was experiencing a “laxative effect” so frequently that she was confined to wearing an adult diaper to prevent an embarrassing accident. After reviewing her program I was able to identify that it was indeed the protein bar she was eating. She removed the bars and obtained immediate relief.
Scott, Do you ever eat protein bars?
Yep. The only bar I’ve consumed, recommended to family, friends, and clients, since 2004 is Set Point bars http://www.setpointfitness.com/. They contain a minuscule amount sugar (3 gram), and 0 sugar alcohol. They use Brown Rice syrup as their sweetening agent. Brown rice syrup is an extremely versatile and relatively healthy sweetener which is derived by culturing rice with enzymes to break down the starches, then straining off the liquid and cooking it until the desired consistency is reached. The final product is roughly 50% soluble complex carbohydrates, 45% maltose, and 3% glucose. The glucose is absorbed into the bloodstream immediately, the maltose takes up to one and a half hours to be digested, and the complex carbohydrates take from two to three hours, providing a steady supply of energy.
Can I pick up Set Point Bars at the local health food store?
No – they are not a retail product. You can place an order at http://www.setpointfitness.com/
I’ve received numerous e-mails / question this past week regarding the newsletter I sent out last week. I did reply back to a few, however, I thought you could benefit by “eavesdropping” on a few of the conversations I’ve had this week.
The one line that seemed to raise eyebrows, prompted questions and deserves further clarification, is:
As a society, sanity has been thrown to the wind. We are passing on good whole grains like potatoes, for products like sugar-laden candy bars packaged as healthy “protein bars”.
Scott, are protein bars bad, are you against protein bars?
In short, No.
Scott, are protein bars bad, are you against protein bars?
In short, No.
It’s not so much that I’m against protein bars, I am however for quality nutrition. Whole food will always be better than “engineered nutrition”, ALWAYS. However, you and I both know with our busy lives, stopping to prepare or consume whole food can be a major inconvenience. In this instance, it makes sense to use protein bars to supplement your nutrition program and weight loss efforts.
One very important note: Most protein bars are really nothing more than a candy bar with a little added protein. Most “protein bars” are packed with so much sugar and or fat that they’ll move you in the wrong direction. Here’s the real problem. The most popular products (those you find in the grocery store or local health food store) are not the best or highest quality products, they are however the product with the most generous marketing budget. The most popular option rarely equates to the most effective solution.
One very important note: Most protein bars are really nothing more than a candy bar with a little added protein. Most “protein bars” are packed with so much sugar and or fat that they’ll move you in the wrong direction. Here’s the real problem. The most popular products (those you find in the grocery store or local health food store) are not the best or highest quality products, they are however the product with the most generous marketing budget. The most popular option rarely equates to the most effective solution.
Scott, the protein bar I eat contains little sugar, but does have about 20 grams of sugar alcohol, is that bad?
As we entered the 21st century, the labels on the food started to change. Remember when you used to see “low fat” as a buying signal? Now the buying signal phrase of choice is “Low Carb”. The food companies have become really creative, they are able to create terminology that really means nothing. Unfortunately, most people are so confused and misled that they believe that this nothing means something. “Net Carbs” is a perfect example.
For example, there are protein bars that say “3 Net Carbs” right on the front of the label. Turn it around and you’ll notice there is 31 grams of carbohydrate in the bar. You sit there thinking “wait a minute…. 3 net carbs… 31 grams of carbohydrate, what does that mean?" Explore further, look at the actual ingredients and you’ll see words that end in “ol”. Ex. Glycerol, Sorbitol, Mylatol, Xylitol. These are sugar alcohols. Molecularly, they fall somewhere between sugar and alcohol. So sugar alcohol is in essence a sugar, but the FDA did not categorize them as sugar, so the food manufacturers can replace sugar with sugar alcohol and use some twisted, meaningless terminology to say “ Yes, there are 31 grams of carbs and most of them are sugar, but we’re just going to lie to you and say “3 Net carbs”.
Does Sugar Alcohol spike blood sugar like sugar?
No. HOWEVER, sugar alcohol is not as sweet as sugar, so if you are going to replace sugar with sugar alcohol you wind up using more. Sorbitol, for example, is about 50-60% as sweet as sugar. In order to mimic or come close to the taste of a sugar laden food, greater amounts would be needed or the sugar alcohols would have to be combined with simple sugars.
Here’s the problem: A percentage of the sugar alcohol ingested will not be absorbed. While that is presented as a benefit, in that you never transfer those calories through the gastrointestinal wall, an excessive amount remaining in your digestive tract can result in intestinal discomfort and diarrhea. The polite way of describing this on disclaimers is, "sugar alcohol may have a laxative effect." 30-50 grams of sorbitol would likely be enough to bring about that effect. I did train a client (in her mid 30's) at one time who was experiencing a “laxative effect” so frequently that she was confined to wearing an adult diaper to prevent an embarrassing accident. After reviewing her program I was able to identify that it was indeed the protein bar she was eating. She removed the bars and obtained immediate relief.
Scott, Do you ever eat protein bars?
Yep. The only bar I’ve consumed, recommended to family, friends, and clients, since 2004 is Set Point bars http://www.setpointfitness.com/. They contain a minuscule amount sugar (3 gram), and 0 sugar alcohol. They use Brown Rice syrup as their sweetening agent. Brown rice syrup is an extremely versatile and relatively healthy sweetener which is derived by culturing rice with enzymes to break down the starches, then straining off the liquid and cooking it until the desired consistency is reached. The final product is roughly 50% soluble complex carbohydrates, 45% maltose, and 3% glucose. The glucose is absorbed into the bloodstream immediately, the maltose takes up to one and a half hours to be digested, and the complex carbohydrates take from two to three hours, providing a steady supply of energy.
Can I pick up Set Point Bars at the local health food store?
No – they are not a retail product. You can place an order at http://www.setpointfitness.com/
or 1 (800) 284-1744.
Let them know you’re friends with ‘Ole Scotty Boy and they’ll knock 10% off your order!
Yours in Health,
Scott
Yours in Health,
Scott
Saturday, June 5, 2010
Sunday, May 2, 2010
The Clock Strikes 12:00(pm)!
Yesterday … May 2 @ 12:00pm marked a defining moment.
At exactly 12:00pm, 33% of the year had come to completion..
Yesterday … May 2 @ 12:00pm marked a defining moment.
At exactly 12:00pm, 33% of the year had come to completion..
The first 33% of the year is gone (pooof!).
2,892 hours down….. 5,875 to go.
Here’s the question.
How are you doing?
Seriously.
Are you on track?
Has YOUR resolution become a reality?
Are your results any different than last year?
Are your results any different that the past 5, 10, 15, 20 years?
YOU produce results.
I produce results.
We ALL produce results.
“Few” people produce results they desire.
“Many” people produce results they don’t desire.
At the end of this decade, will you have produced 10 years of results?
OR
1 year of results 10 times?
33% of the year is gone.
If the goal was to lose 40lbs this year, you should have already lost 13.3lbs.
If the goal was to work out 3X per week (156 workouts this year), you should have completed 51 workouts.
This past December I spoke in Orlando, FL at the Medical Fitness Association’s National Conference. I shared the stage with author/business coach, Will Phillips. I was particularly turned on by his speech titled “Driving Growth”. The take home message, you absolutely MUST “manage by the numbers”. When it comes to results, the numbers don’t lie.
"You Can't Manage What You Can't Measure"
Anthony Robbins
In the book Why We Make Mistakes, Joseph T. Hallinan details the reas
ons people make mistakes and why most never learn from them. His 10th point: We're unable to predict our own future actions. The great “illusion” is this; People think they can mess around in the present and somehow, in the future, they will acquire discipline. This is unlikely. If you habitually eat junk food in your youth, you'll probably continue to do so as you get older. Start smoking at a young age and you'll probably continue for decades. While we may think we’re good at predicting who--and what--we'll be in the future, the reality is another story.
Better to focus single-mindedly on what it is you’re doing right now. Yes, we need to plan for the future--to have goals--but not at the expense of missing out on the present moment. If you properly attend to the present, the future tends to be more pleasant anyway. Trying to control the future from the vantage point of the present reminds me of the saying, Want to make God laugh? Tell him your plans... which perfectly illustrates the folly of human control in the universe.
Get Focused on Today.
Focus on right now.
Make “the shift” TODAY.
Circumstances don’t get better.
People get better.
It will ALL change.
When YOU change.
Attention LifeStyles Members!
If you have yet to cast your vote for the Fox 8 Hot List (Best Gym).
ClickHere: Fox 8 Hot List (Best Gym)When you land on the Fox 8 “Best Gym” page, click on LifeStyles Akron General Health and Wellness. Location: Stow
YOUR vote Counts! We are currently tied for 1st place. (Contest ends May 7th).
LifeStyles Members.... How about saving a little green?
Video (for LifeStyles Members ONLY) reveals the details
Friday, April 9, 2010
How To BREAKTHROUGH a Plateau!
Have you ever wondered why so many people “eat right and exercise” and still fail to get results? More often than not, the answer lies not in lack of effort, but rather lack of understanding. In other words, the effort can be there but if the environment isn’t suitable for fat release, results can be nil.
The science of fat loss is certainly a science. Although the concept seems easy, once you throw physiology, dietetics, and endocrinology into the mix – things can become quite complicated. The simplest advice is to eat less and exercise more. Although the advice holds some merit, it is not necessarily THE ANSWER. I say it is not the answer because an exercising body actually requires more nutrients, more fuel, and more energy (food) than a non-exercising body. Most people get into trouble, slow and eventually cease progress by applying this conventional thinking of eat less, weigh less. Combine high physical demands (exercise) with nutrient restriction and you have yourself a surefire recipe for disappointment and frustration.
Diets are all varieties of calorie restriction. When you take in fewer calories than your body needs to sustain metabolic demand, you lose weight. The scale tells you the diet’s “working” but the scale cannot distinguish between lean body mass, internal organs, bone, fat, or water. It simply tells you how many pounds you weigh under gravity at a given moment in time. Intellectually you believe it’s working, but physiologically your body is making changes by altering hormone production, enzyme production, and catabolizing muscle (the perfect recipe for a slower me
tabolism).
When caloric intake is too low, these built in mechanisms take action to serve and protect you.
When the body senses too little fuel coming in to support metabolic activity, (from starvation or dieting) it backs off on its production (slows down metabolism) to keep you alive.
The science of fat loss is certainly a science. Although the concept seems easy, once you throw physiology, dietetics, and endocrinology into the mix – things can become quite complicated. The simplest advice is to eat less and exercise more. Although the advice holds some merit, it is not necessarily THE ANSWER. I say it is not the answer because an exercising body actually requires more nutrients, more fuel, and more energy (food) than a non-exercising body. Most people get into trouble, slow and eventually cease progress by applying this conventional thinking of eat less, weigh less. Combine high physical demands (exercise) with nutrient restriction and you have yourself a surefire recipe for disappointment and frustration.
Diets are all varieties of calorie restriction. When you take in fewer calories than your body needs to sustain metabolic demand, you lose weight. The scale tells you the diet’s “working” but the scale cannot distinguish between lean body mass, internal organs, bone, fat, or water. It simply tells you how many pounds you weigh under gravity at a given moment in time. Intellectually you believe it’s working, but physiologically your body is making changes by altering hormone production, enzyme production, and catabolizing muscle (the perfect recipe for a slower me
tabolism).When caloric intake is too low, these built in mechanisms take action to serve and protect you.
When the body senses too little fuel coming in to support metabolic activity, (from starvation or dieting) it backs off on its production (slows down metabolism) to keep you alive.
Here are three specific physiological responses to severe calorie deprivation.
Before I continue understand that severe caloric deprivation is not only a result of cutting back on calories or erratic dieting, it is also the result of exercising excessively and failing to nutritionally support the effort.
Before I continue understand that severe caloric deprivation is not only a result of cutting back on calories or erratic dieting, it is also the result of exercising excessively and failing to nutritionally support the effort.
1. The thyroid gland located in the neck region, primarily acts to regulate and control metabolism. The thyroid is largely responsible for the regulation of you resting metabolic rate. Your resting metabolic rate is basically the amount of energy used to fuel essential functions such as temperature regulation, breathing, blood circulation, and so on. A big chunk of the daily calories that you eat is consumed by RMR (about 70%). Again, as living organisms, we need fuel to survive, function, grow, and repair. When the body goes into semi-starvation mode such as a calorie-restricted diet, the thyroid backs off on its production of the hormone T3. (T3 is a major heat producing, fat burning hormone). Ultimately your metabolism slows to a crawl and weight loss ceases (hence the plateau).
2. Very low calorie diets increase the activity of fat-storing enzymes. The chief fat storing enzyme is called lipoprotein lipase. During extended periods without nutrition the body increases its production of LPL. This enzyme is anxiously awaiting any food that may come across the lips so it can grab the energy and store it as fat. Anyone serious about losing fat must eat frequently throughout the day. The research and real world evidence backing this up is overwhelming. The bottom line, nutritious food must be consumed five to six times a day if fat loss is the goal.
3. Failure to adequately fuel and / or nourish the body, and you literally begin to cannibalize muscle tissue. When calories are severely restricted, up to 45 percent of the energy
deficit is derived from burning muscle for fuel – a fact that can account for as much as one pound a week of muscle loss. During stringent dieting, there is a tendency for your body to breakdown muscle tissue into glucose (though a process called gluconeogenesis) so that the brain and other tissues have adequate fuel. Since muscle tissue is metabolically active, its loss causes an associated drop in metabolic rate. Anyone interested in increasing their metabolism, losing fat, and keeping it off their frame must be concerned with maintaining muscle tissue.
2. Very low calorie diets increase the activity of fat-storing enzymes. The chief fat storing enzyme is called lipoprotein lipase. During extended periods without nutrition the body increases its production of LPL. This enzyme is anxiously awaiting any food that may come across the lips so it can grab the energy and store it as fat. Anyone serious about losing fat must eat frequently throughout the day. The research and real world evidence backing this up is overwhelming. The bottom line, nutritious food must be consumed five to six times a day if fat loss is the goal.
3. Failure to adequately fuel and / or nourish the body, and you literally begin to cannibalize muscle tissue. When calories are severely restricted, up to 45 percent of the energy
deficit is derived from burning muscle for fuel – a fact that can account for as much as one pound a week of muscle loss. During stringent dieting, there is a tendency for your body to breakdown muscle tissue into glucose (though a process called gluconeogenesis) so that the brain and other tissues have adequate fuel. Since muscle tissue is metabolically active, its loss causes an associated drop in metabolic rate. Anyone interested in increasing their metabolism, losing fat, and keeping it off their frame must be concerned with maintaining muscle tissue. Thursday, April 8, 2010
Sunday, March 21, 2010
My Mom is a Real Dog (see her picture here)
I was never a strong student, just wasn't. Mathematics were confusing, science was impossible, and I wasn't a very godd spellar. In fact, I recall as a third or fort
h grader, sitting at the kitchen table crying my eyes out in frustration while doing my homework. Then I blurted out three of the most pathetic words in the English language:
"It isn't FAIR!"
"All the other kids are smarter than me, they don't even do their homework and they get better grades than me!"
Have you ever felt this way?
Life is just easier for everyone else.
My mother taught me a very valuable lesson that fall afternoon in 1984.
h grader, sitting at the kitchen table crying my eyes out in frustration while doing my homework. Then I blurted out three of the most pathetic words in the English language:"It isn't FAIR!"
"All the other kids are smarter than me, they don't even do their homework and they get better grades than me!"
Have you ever felt this way?
Life is just easier for everyone else.
My mother taught me a very valuable lesson that fall afternoon in 1984.
A lesson that still resonates and influences my actions today.
That afternoon she instilled in me her tough, Bulldog mind set.
As the oldest of seven children, she was handed nothing. She learned very quickly, if you want something............... work for it.
"Circumstances don't change - people DO!".
In this one conversation she taught me:
The way of persistence.
She taught me how to overcome lack of God-given talent by working harder, longer, and investing more.
My mother made it very clear - our individual talents enable us to progress at different speeds. The speed at which you move has no bearing on your ability to cross the finish line (reach your goal).
She taught me how comparing yourself to others is a loser's game. It doesn't serve you well. Very little joy in life comes from doing better than others. I can assure you, the happiest and most exciting times in your life have come when YOU were personally growing, developing, improving yourself, and when you were moving in the direction of YOUR goals.
The Bulldog approach - It isn't cute, it isn't sexy, but it is highly effective. I "bought in", - I did alright. It got me through school.
I was accepted into and graduated from a private high school. I even made the honor role (ok, it was only one semester).
I received a great liberal arts collegiate education. It took me 5 years to get a 4 year degree - but I did it, I earned my degree.
What about YOU?
Do you get frustrated to see others progress faster than you?
Do your friend(s), spouse, neighbor, colleague, etc. lose more weight than you with less effort?
Maybe it's time to rip a page out of the Bulldog book.
I've sat down with a lot of people. I've yet to meet anyone who's been able to change in a positive way by feeling sorry for themselves.
The people who do change - they do two things:
They make a decision.
They take ACTION!
Take action today!
Stay consistent!
Stay persistent!
Happy Mother's Day to all of the Mother's who have influenced our lives.
and most importantly.
Happy Mothers Day to you Mom.
I love you....
you dog, you.
Scott
That afternoon she instilled in me her tough, Bulldog mind set.
As the oldest of seven children, she was handed nothing. She learned very quickly, if you want something............... work for it.
"Circumstances don't change - people DO!".
In this one conversation she taught me:
The way of persistence.
She taught me how to overcome lack of God-given talent by working harder, longer, and investing more.
My mother made it very clear - our individual talents enable us to progress at different speeds. The speed at which you move has no bearing on your ability to cross the finish line (reach your goal).
She taught me how comparing yourself to others is a loser's game. It doesn't serve you well. Very little joy in life comes from doing better than others. I can assure you, the happiest and most exciting times in your life have come when YOU were personally growing, developing, improving yourself, and when you were moving in the direction of YOUR goals.
The Bulldog approach - It isn't cute, it isn't sexy, but it is highly effective. I "bought in", - I did alright. It got me through school.
I was accepted into and graduated from a private high school. I even made the honor role (ok, it was only one semester).
I received a great liberal arts collegiate education. It took me 5 years to get a 4 year degree - but I did it, I earned my degree.
What about YOU?
Do you get frustrated to see others progress faster than you?
Do your friend(s), spouse, neighbor, colleague, etc. lose more weight than you with less effort?
Maybe it's time to rip a page out of the Bulldog book.
I've sat down with a lot of people. I've yet to meet anyone who's been able to change in a positive way by feeling sorry for themselves.
The people who do change - they do two things:
They make a decision.
They take ACTION!
Take action today!
Stay consistent!
Stay persistent!
Happy Mother's Day to all of the Mother's who have influenced our lives.
and most importantly.
Happy Mothers Day to you Mom.
I love you....
you dog, you.
Scott
Pictures of Me in my Underwear
Scott's my Name.... Destroying Evil is my Game!
Back in the late 70’s and early 80’s my brother Mark (Aqua-man), sister Connie (Wonder Women) and myself (Superman) spent many Friday and Saturday evenings saving the world from bad guys. We were awesome, we were unstoppable, "Aqua-Mark" handled sea, "Wonder-Connie"... land, and of course I kept the skies "friendly". Our reign didn’t last long, only a few years. My Dad finally pulled the plug on the underwear superheros when Mark and Connie started to show early signs of “development”. At the time I was upset, I was furious. I was convinced my dad acted out in jealous rage as “the Roos” didn’t come in his size. I’m over it now, I really am. Seriously Dad, I hardly spend much time or energy thinking about it anymore.
Back in the late 70’s and early 80’s my brother Mark (Aqua-man), sister Connie (Wonder Women) and myself (Superman) spent many Friday and Saturday evenings saving the world from bad guys. We were awesome, we were unstoppable, "Aqua-Mark" handled sea, "Wonder-Connie"... land, and of course I kept the skies "friendly". Our reign didn’t last long, only a few years. My Dad finally pulled the plug on the underwear superheros when Mark and Connie started to show early signs of “development”. At the time I was upset, I was furious. I was convinced my dad acted out in jealous rage as “the Roos” didn’t come in his size. I’m over it now, I really am. Seriously Dad, I hardly spend much time or energy thinking about it anymore.
Now some 30 years later I still find myself freeing the world from evil (at least the people in my wo
rld). I no longer run around the house in my underwear (or do I?). I fight a different villain these days. The one that attempts to permeate your mind everyday. The one that thrives on ripping YOU off.
rld). I no longer run around the house in my underwear (or do I?). I fight a different villain these days. The one that attempts to permeate your mind everyday. The one that thrives on ripping YOU off. FEAR NOT!
I've come to save YOU!
I've come to free YOU!
With a head of broccoli in one hand, a turkey leg (grilled) in the other, I've come prepared to destroy evil! I’ve come to restore common sense. I've come to fight the "Fraudulent Weight Loss Villain". The magic shakes, the magic potions, the magic pills, the empty promises...
Here’s a piece I wrote back in 2004 titled “Don’t Do Carbs”. Notice how my message remains unchanged.
Generation Confused DON’T DO CARBS! No, do carbs! No, eat carbs and protein - but don’t eat fat! No just eat protein and “the good fats”! No, eat protein and carbs, but drop the carbs after 7pm! Confused? How could you not be? It’s official, we will forever be known as “Generation Confused.” Advancements in technology have presented a plethora of information. Unfortunately, credible information is hard to come by. When I speak to groups I bring along a 
picture from the early 1940’s of Jack Lalanne. Jack is really one of the ea rly pioneers of health and fitness. The picture depicts an extremely well conditioned Jack Lalanne (shirt off). My guess is that his body fat is around 6 percent in the photo. The point I make to the group is that the human body hasn’t changed from the early 1940’s to today. The endocrine system, musculoskeletal system, cardiovascular system, and digestive system of the human body haven’t changed since 1940. As far as dietetics goes, protein and carbohydrates are still 4 calories per gram, alcohol is still 7 calories per gram, and fats are still 9 calories per gram. What worked in the 1940’s to change the body in a positive way, worked in the 50’s, 60’s, 70’s, 80’s, 90’s, and continues to work in this year 2009.
picture from the early 1940’s of Jack Lalanne. Jack is really one of the ea rly pioneers of health and fitness. The picture depicts an extremely well conditioned Jack Lalanne (shirt off). My guess is that his body fat is around 6 percent in the photo. The point I make to the group is that the human body hasn’t changed from the early 1940’s to today. The endocrine system, musculoskeletal system, cardiovascular system, and digestive system of the human body haven’t changed since 1940. As far as dietetics goes, protein and carbohydrates are still 4 calories per gram, alcohol is still 7 calories per gram, and fats are still 9 calories per gram. What worked in the 1940’s to change the body in a positive way, worked in the 50’s, 60’s, 70’s, 80’s, 90’s, and continues to work in this year 2009. Nothing has changed! Actually, I take that back, one thing has changed – the creation, marketing, and advertising of fraudulent weight loss products. As a society, sanity has been thrown to the wind. We are passing on good whole grains like potatoes, for products like sugar-laden candy bars packaged as healthy “protein bars”. People continue to avoid whole wheat bread like the plague but proudly shop for and consume beer based on its “net carbs”. Skipping meals is the norm; sending people to sugar/caffeine packed “energy drinks” just to get through the day. I know future generations will look back and shake their heads at our nutritional practices. Our lack of knowledge regarding nutrition is very similar that of smoking in my grandparents day.
I still remember the reaction of my siblings and I when my grandfather explained to us that his generation had no idea that smoking was detrimental to health.
Grandpa: “We didn’t know smoking was bad for us”.
Our response: “Come on grandpa, you were exhaling black smoke from your lungs.”
Grandpa: “we didn’t know any better.”
I can envision my grandchildren responding the same way.
Future grandchildren: “Grandpa, are you serious you were afraid to eat potatoes and whole grains but you ate candy bars packaged, advertised, and marketed as healthy “protein” 
or “energy bars”.
or “energy bars”. I’ll simply shrug my shoulders and respond – we didn’t know any better.
Freedom of speech is one of the greatest attributes to living in the Land of the Free. However it has also opened large doors for self proclaimed “experts” to deliver information lacking credibility to the masses. In fact, most so called “experts” have no expertise, advanced education, or track record of helping others like yourself. Believe it or not, the first book on battling obesity through diets was written in 1862 by William Banting. Banting created the book based on nutritional advice he received from his ear doctor, as Banting was going deaf. America was really exposed to its first diet book in 1961. The book Calories Don’t Count by Dr. Herman Taller sold over 2 million copies. Dr. Taller was indeed a medical doctor and he was an expert. The question is in what? Taller practiced gynecology!
Time ticks on and diet book after diet book rockets to the top of the New York Times bestseller list. The tragedy arises when we realize that there are more so-called weight loss “solutions” today than ever in history, yet obesity is at an all time high.
Here’s my promise to you:
• I will remain committed to delivering the information most documented by scientific evidence.
• I will remain committed to delivering time tested, results-oriented information.
• I will remain committed to serving YOU!
Scott
P.S. In case you were wondering ……. you can have your carbs (and eat them too!).
WANTED: A Faster Metabolism!
In a test Glass conducted involving 30 novice weight lifters (17 men and 13 women) not a single person chose to start at the 60% mark. “When it comes to strength training, people need to know what is heavy and what is not,” Glass said. Glass did a similar study a few years ago involving aerobic exercise and learned that most participants were able to find a starting point at which the exercise would be beneficial. It was because things like walking, riding bikes, and climbing stairs are common, and most people can tell what the difference is between light, medium, and heavy aerobic exercise.
Metabolism, what the heck is it, and how can I get a faster one? We hear people talk about their own. We see infomercials on TV, hear ads on the radio, and get bombarded by pop-ups on the net pitching us products, gizmos, and potions guaranteed to boost it.
You may believe you were dished a “bad one”. The fact is; if you are capable of eating and moving, you have the capacity to increase the speed of your metabolism.
First and foremost, what is metabolism? Metabolism is all the reactions that take place in the body that involve the transformation of energy. We also know it as the speed with which your body oxidizes (burns) through food.
Why has my metabolism slowed down and what can I do about it?
I am sure most of you are aware that resting metabolic rate or metabolism decreases as we age. Metabolism
drops when muscle tissue is lost. Adults lose about one-half pound of muscle per year during their 30’s and 40’s. Even more disturbing the rate of muscle loss doubles to one pound per year in people past 50 years of age. Although the average American adds about 10 pounds of bodyweight each decade of adult life, this actually represents about 5 to 10 pounds less muscle and 15 to 20 pounds more fat. Researchers have found a 2% to 5% per decade reduction in resting metabolic rate attributed to decreased amounts of muscle tissue. You must understand that muscle is metabolism, it is the physical location on the body where fat is burned. You must also understand that resistance training is the ONLY type of exercise that can maintain muscle and metabolism as people age.
How much resistance is required to stimulate a positive effect on lean muscle mass and resting metabolic rate? A recent study published in the Journal of Strength and Conditioning Research, also covered by ABC NEWS, revealed that many novice gym goers don’t come close to pumping enough iron to change the shape of their muscles, or
really get any metabolic boosting benefit at all. The study, done by exercise physiology professor Stephen Glass of Grand Valley State University in Michigan, was based in part on previous research that said people must lift no less than 60% of the maximum weight they can lift to increase the size of their muscles. For example if you were doing a biceps curl, 60% would be the amount of weight you could lift 15 times with the 16th repetition being impossible. Glass commented. “The intent is to lift to fatigue. Fatigue means you pick up a weight and you lift it until you can’t lift it anymore. That’s not the perception most people have in their day to day activities.”
You may believe you were dished a “bad one”. The fact is; if you are capable of eating and moving, you have the capacity to increase the speed of your metabolism.
First and foremost, what is metabolism? Metabolism is all the reactions that take place in the body that involve the transformation of energy. We also know it as the speed with which your body oxidizes (burns) through food.
Why has my metabolism slowed down and what can I do about it?
I am sure most of you are aware that resting metabolic rate or metabolism decreases as we age. Metabolism
drops when muscle tissue is lost. Adults lose about one-half pound of muscle per year during their 30’s and 40’s. Even more disturbing the rate of muscle loss doubles to one pound per year in people past 50 years of age. Although the average American adds about 10 pounds of bodyweight each decade of adult life, this actually represents about 5 to 10 pounds less muscle and 15 to 20 pounds more fat. Researchers have found a 2% to 5% per decade reduction in resting metabolic rate attributed to decreased amounts of muscle tissue. You must understand that muscle is metabolism, it is the physical location on the body where fat is burned. You must also understand that resistance training is the ONLY type of exercise that can maintain muscle and metabolism as people age.How much resistance is required to stimulate a positive effect on lean muscle mass and resting metabolic rate? A recent study published in the Journal of Strength and Conditioning Research, also covered by ABC NEWS, revealed that many novice gym goers don’t come close to pumping enough iron to change the shape of their muscles, or
really get any metabolic boosting benefit at all. The study, done by exercise physiology professor Stephen Glass of Grand Valley State University in Michigan, was based in part on previous research that said people must lift no less than 60% of the maximum weight they can lift to increase the size of their muscles. For example if you were doing a biceps curl, 60% would be the amount of weight you could lift 15 times with the 16th repetition being impossible. Glass commented. “The intent is to lift to fatigue. Fatigue means you pick up a weight and you lift it until you can’t lift it anymore. That’s not the perception most people have in their day to day activities.” 
In a test Glass conducted involving 30 novice weight lifters (17 men and 13 women) not a single person chose to start at the 60% mark. “When it comes to strength training, people need to know what is heavy and what is not,” Glass said. Glass did a similar study a few years ago involving aerobic exercise and learned that most participants were able to find a starting point at which the exercise would be beneficial. It was because things like walking, riding bikes, and climbing stairs are common, and most people can tell what the difference is between light, medium, and heavy aerobic exercise.
We know anybody capable of challenging their musculature with resistance is capable of increasing their metabolism. As noted before, muscle is the physical location on the body where fat is burned. FAT IS BURNED INSIDE MUSCLE CELLS. IF YOU WANT TO BURN FAT, OR “TONE UP,” YOU MUST BE CONCERNED WITH DEVELOPING, OR AT THE VERY LEAST MAINTAINING MUSCLE. Muscle is metabolically active tissue. Fat is not. Fat is an energy source for the body but it uses very little energy. Muscles use energy. Lots of It! Each pound of lean muscle tissue burns 35-50 calories a day whereas bodyfat only burns about 2 calories a day. The metabolic boosting effects to resistance training go far beyond the workout itself. In fact after resistance training, resting metabolic rate remains elevated for up to 15 hours! The bottom line – the more muscle you have the more fat you burn while you rest, drive your car, or even sleep.
During the first appointment, I make it a point to educate a new client on the difference between weight loss and fat loss. The two are not the same and are in fact quite different. It is possible to lose weight and not lose fat. It is possible to lose fat and not lose weight and unfortunately the human body is capable of losing weight and getting FATTER! Yes, it is possible to lose weight and get fatter! Under my guidance, I’m quick to point out to my clientele that there are a million different ineffective approaches to losing weight. However, there are only a few fundamentals to building and increasing metabolism. Upon mastery of the fundamentals, improvement is continuous and ongoing. A shift in mindset from losing weight to building metabolism is often all that is needed for any and everyone to take control their body, physical appearance and metabolism.
Looking for ACCOUNTABILITY, GUIDANCE, DIRECTION, and RESULTS?
During the first appointment, I make it a point to educate a new client on the difference between weight loss and fat loss. The two are not the same and are in fact quite different. It is possible to lose weight and not lose fat. It is possible to lose fat and not lose weight and unfortunately the human body is capable of losing weight and getting FATTER! Yes, it is possible to lose weight and get fatter! Under my guidance, I’m quick to point out to my clientele that there are a million different ineffective approaches to losing weight. However, there are only a few fundamentals to building and increasing metabolism. Upon mastery of the fundamentals, improvement is continuous and ongoing. A shift in mindset from losing weight to building metabolism is often all that is needed for any and everyone to take control their body, physical appearance and metabolism.
Looking for ACCOUNTABILITY, GUIDANCE, DIRECTION, and RESULTS?
Give me a call: 330.665.8140 I'd LOVE to talk to you.
Looking for more GREAT fat/weight loss information? I highly recommend checking out Tom Venuto's best selling e-book Burn the Fat, Feed the Muscle.
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