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Weight Loss Solutions

On May 19, 2011, in Weight Loss, by admin

In my previous article, best way to lose weight, I talked about some of the theory behind different weight-loss solutions. I said that the most important thing you have to consider is whether or not your method of losing weight is sustainable. I discard of the ideas of fasting, surgery, supplements, and a sedentary lifestyle. This article will outline specific strategies for how to exercise, eat, and live so that you have a leaner, healthier body. I will also address the questions that I left at the end of the last article.

 

Let us start with sustainability. If you lose 10 pounds aweight loss solutions article imagefter a lot of work and then gain it back, are you happy? How about if you lose 20 pounds over two weeks, keep it off for three months, and then slowly gain it back over the next six months? Do you want to live a lifestyle where you’re continually dieting, losing weight, gaining it back, and then having to diet again?

 

The answer for most people is a resounding NO.

 

It is important to choose things that we can habituate. Aristotle talked about the power of habit and said that it was far stronger than the powers of nature. This is because once we adopt a habit, it becomes our nature. Nature can only instill a few habits in us, whereas we have the power to choose whatever habits we want to become part of us. If you learn how to eat healthy in a way that is not too difficult and you make this a habit, you will become a healthy eater. It will be natural for you to eat healthy. If you decide to become active and incorporates more activity into your life, habitually, you will become a more active person. You will naturally be more active. This is not rocket science, but it is something very important that we do not explicitly teach in our schools.

 

 

Weight Loss Solutions:

Let us first consider the fundamentals of exercise. Force equals mass times acceleration. Your goal in any physical activity can be summed up as either increasing your total volume or increasing your total force. If you do something faster than you did last time, you’re increasing your acceleration. If you are lifting something heavier than last time, you’re increasing your mass. These are the two variables of the force equation. I am of the opinion that the best way to exercise is by lifting weights. It is easy to track your progress, set clear goals, and manipulate your mass, acceleration, and total volume. These are the primary variables that increase your strength.

 

Everything else is secondary.

 

You want to increase your strength because the more volume you can do, the more calories you can burn, and likely, the more muscle you can retain. For weight loss, your basal metabolic rate (BMR) is very important. This is determined by the amount of muscle that you have on your body, how much you suffer from stress, and the amount and quality of your sleep. If you increase your basal metabolic rate, you can burn far more calories in a day than with just about any kind of exercise. However, exercise is also a part of determining your basal metabolic rate. Difficult exercises which few people perform can elevate your basal metabolic rate by a factor of eight to 10 for a short period of time. This is why you can eat so many more calories after a workout and not gain fat than you can consume before bed. The stronger you are, the more muscle you have, the more frequently you eat, and the more active you are in general, the higher your basal metabolic rate. I will now talk about how to eat so that you are not shooting yourself in the foot when it comes to the synergy between exercise and eating.

 

Calories and weight loss are closely related. However, as I mentioned in my last article, the difference between the amount of calories you consume and the amount of calories you burn are not easy to determine. In addition to needing more exercise, people could also use better diets. If you’re overweight, it is likely because of both of these reasons. You should be more active, and you should eat better food. You should also eat less junk.

 

Substitution is the key to a better diet. You can habitually replace bad foods with good ones. This helps you eat more healthy stuff as well as eat less junk. You are also not left with a void that you do not know how to fill. For example, many people fail to quit smoking because they stop smoking and, in the process, they lose a way to deal with stress. Simply deciding to do something in place of smoking, like drink and a glass of water, can help them ensure that they do not replace their smoking with another bad habit. This also decreases cognitive dissonance, so they are not as bothered by not smoking. Clearly, calorie restriction is not enough. It is smart calorie restriction that is sustainable which is most effective. This is why substitution is so effective.

 

 

You can easily choose your own rules to set and follow. Here are some of mine:

 

Weight Loss Rules

  • Eat every two to three hours
  • No carbs afternoon
  • No junk food unless it’s within one hour of a workout
  • Walk 30 minutes every morning before doing anything else
  • No caloric beverages after 3PM
  • Go to the gym at least twice a week and always aim for some kind of personal record
  • No work or computer after 10PM
  • Go to bed at 11PM and wake up at 7PM

 

Note that all of these rules are now natural. I do not have to think about them because they come to me automatically. I feel odd if I do not eat every three hours. I feel lethargic if I did not get my morning walk. I feel sludgy if I drink some caloric beverages after 3PM. I feel that if I do not get to the gym, then I am getting fat. I do not feel relaxed before bed if I do work or use the computer after 10 PM. I go to bed at 11PM so I can get a full eight hours of sleep.

 

The best way to lose weight is really a combination of habits. Set clear goals so that you know exactly what you need to achieve, then adopt habits, one by one, that will bring you to your goal. Once you have achieved your goal, you may either reevaluate your goal and strive to do more, or you can just continue on as you are. There is no need to do more or less. Just keep the habits that you have worked so hard to attain.

 

We are sum of our habits.

 

If we are inactive, we are not fit. If we eat more calories than we burn, we gain weight. If someone uses contraband habitually, then they look like a junkie. If someone trains to be strong, and they look strong because they are strong. If someone sleeps very little every night, then they look tired on a regular basis. They may develop deep bags under their eyes.

 

Poker players have to read people for a living. I used to play a lot of poker, and several of my friends are professionals. From this, I know that it is easy to get into the mind of somebody by observing their body because we are sum of our habits.

 

Lastly, let us look at efficiency.

 

Losing Weight Efficiently:

If you think that running is the best way to lose weight, then you are sadly mistaken. First, we must define running. When most people say running, they’re referring to this odd activity where a person maintains a steady, walking-like state, usually on a treadmill, for a long duration of time that is not too physically demanding. This is easy by comparison to sprints. One cannot accelerate for more than a few seconds before their acceleration decreases. Since forced equals mass times acceleration, they are not generating their maximum force once their acceleration decreases. It is important to keep such activity short, unless your goal is to try to develop very large muscles because low force does not generate strength. Furthermore, it has been shown that high intensity interval training burns far more calories than does steady-state cardio in the same amount of time.

 

The general rule of thumb is that the most efficient exercise is the one that recruits the most muscle fibers and generates the greatest amount of force. Therefore, if you have a choice between steady-state cardio and sprinting, you should choose sprinting with short rest periods. If you have the choice between doing squats and leg extensions, then you should choose squats.

 

For greater fat loss, keep your rest periods short. By short, I mean 60 to 90 seconds. Powerlifters will often rest for four to five minutes to ensure that they have had enough time to recover between sets. This allows for optimal strength development and recovery because they are always able to generate the largest amount of force in any given set. Unless you decide to become a powerlifter, stick to circuit training so that you can work different muscle groups as hard as possible with short rest intervals while still allowing them ample recovery time.

 

There are few more easy ways to burn calories worth mentioning in case you want to habituate them. Sleeping can increase your metabolic rate, so be sure to get a solid eight hours every night if possible. As you saw in my daily habits, I do not drink any calorie containing beverages after 3 PM. The exception to this is green tea because it can help with weight loss and because it can be used to substitute for calorie-containing beverages. Finally you may have also noted that I eat every three hours. By keeping the stomach constantly digesting by having protein containing meals every two to three hours, your metabolism stays elevated throughout the day.

 

Find habits which are suitable and sustainable for you. Work on implementing them, and let your habits bring you to your goals. I hope you have enjoyed these weight loss tips, learned a great deal, and enjoy success beyond your imagination.

 

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Quick Ways to Lose Weight

On April 24, 2011, in Weight Loss, by admin

Unlike my last blog post, Quickest Way to Lose Weight, I will cover several quick ways to lose weight in this post. Rather than just cover what I think is the best way to lose weight, I will go over several very good ways to achieve this goal.

 

Weight loss tips abound, but most are missing the forest for the trees. A few really good tips will go much further than a huge bag of very minor tips. In addition, it will be far easier to implement a few solid tips than to try and remember a hundred different things that you need to do differently.

 

You can lose weight, and you will if you follow these tips without adopting new bad habits. Often, when trying to make a positive change, people will sabotage their efforts by simultaneously adopting a new bad habit. For example, when I first decided to stop drinking pop, I thought juice would be better. Little did I know that juice is also just a bunch of dead calories, just as calorie dense as pop, and I often drank more of it than I did pop because it both came in larger containers and because I mistakingly though it was healthier.

 

The result – weight gain. I thought I was doing something healthy, but I made a simple mistake. I adopted a new good habit (not drinking pop) but also adopted a new bad habit in its place (drinking calorie dense juice instead).

 

So the first quick way to lose weight is to evaluate all decisions related to weight loss carefully. Here is a short, but important checklist to make sure that you are making good weight loss decisions:

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  • Is this new habit/rule sustainable?
  • If eliminating a habit, what will fill its place?
  • Is the new behavior/rule better than the old one?
  • Is there an even better alternative?
  • Would trim, vibrant people who I want to be like benefit by following this rule/habit?

 

Is this new habit/rule sustainable?

 

If it is not sustainable, it is not worth doing. Why bother to lose ten pounds if you will just gain it back in a week after you change your habits? Short-sighted thinking causes most people no end of pain. Looking to hook a man with your great looks that usually aren’t there? Go off the diet, and if he was interested in a slimmer you that you can’t sustain, expect him to go bye bye when the weight comes back on. Unless it’s a one-time event (like a vocabulary test), short-term fixes hurt more than help. They just waste your time at least twice (once when doing it the first time, and again when you decide to take the quick fix in the future).

 

If eliminating a habit, what will fill its place?

 

New years resolutions usually fail not because of poor intentions or lack of willpower. They simply fail because they are not engineered to succeed. You may decide to workout eight hours a day, and can keep this up while on vacation, but as soon as you go back to work – you simply can’t do it… not as long as you are human anyway. The sad fact is, most people have no idea how to plan for change effectively, although there is one simple rule that always works.

 

Whenever removing a habit, you need to find a new one to put in its place. If you do not have a new habit in mind beforehand, you will simply end up filling the space / scenario with something random. Since it is random, it may be a better or worse habit. The only way to guarantee success is to decide on a good habit to replace the eliminated one. For example, instead of just saying you will stop drinking Coke, decide to drink water every time you feel like drinking Coke.

 

I got off of the Coke habit while my father tried doing the same thing with beer. However, since my father did not have a replacement, he ended up substituting scotch for beer which just made him more inebriated and cost a lot more to boot! Moral of the story is, you cannot quit cold turkey. Have something to put in place of what you plan on eliminating before you start and stick to it.

 

Is the new behavior/rule better than the old one?

 

Let’s pretend you are working out to lose weight, but decide that you will do something more fun instead of something that is really working for you. Let’s say that you decide to go on a morning walk in the nice fresh air for half an hour instead of doing interval sprints on the stationary bike because it is more enjoyable. Now, there is something to be said for doing what you love, but the new behavior will probably lead to bad weight gain rather than added weight loss. You may like your walks more, but the new rule is not better than a harder workout to lose weight.

 

Is there an even better alternative?

 

Let us continue with the previous example. If you want to get more fresh air, you can substitute a morning walk for high intensity sprints on the stationary bike. However, instead of just walking, turn the walk into a sprinting exercise. Do the same amount of work that you would normally do at the gym, but do it outside at your favorite time of the day when the air is fresh and the birds are singing. At worst, you see the same results, but at best, you get even better results and feel better about it. Extend the length a bit more so you can wind down and enjoy the outdoors more and you have found a much better alternative from all angles.

 

Would trim, vibrant people who I want to be like benefit by following this rule/habit?

 

Another excellent question to ask about your method for losing weight is whether other healthy and vibrant people would adapt your idea. If, for example, you wanted to look like Arnold Schwarzenegger used to, you should expect to do similar training to what he went through – steroids and everything else included. Are your weight loss solutions actually helpful, or just helpless distractions? If you have a very fit friend or acquaintance, ask them about your idea and see what they think. If they shoot it down and recommend something else – strongly consider their advice. They may be a meathead or whatever derogatory term you have made-up to save your own ego, but they have something you desire. The quickest way to success is often simple emulation.

 

One of my favorite quotes comes from a world-famous powerlifter by the name of Jim Wendler. To get whatever physical goal you want, his advice is pretty much the same:

 

Eat a ton, exercise hard and sleep well. Repeat this daily for 10 years.

 

It’s hard to argue with that! However, few people are able to find habits which they can sustain for ten years since most diets and routines are all about fast results. Shift to a long-term perspective and your goals and behaviors for attaining them become clear.

 

My last quick weight loss tip will also save you a ton of time and frustration:

 

Focus on behaviors and not results.

 

If you do the right things on a consistent basis, do not worry about the results. They will eventually come as long as you keep doing the right things. However, if you are lying to yourself and not doing the right things, the results will never come. Therefore, if you fail to get your desired results time and again, you really need to change your approach because it is not working for you.

 

I hope you have enjoyed these quick ways to lose weight and wish you success in implementing them.

 

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Quickest Way to Lose Weight

On April 23, 2011, in Weight Loss, by admin

Welcome to my article on the quickest way to lose weight. The problem always starts in the definition. Sometimes I address the extremes, and other times I address something more moderate. In this article, I am going to talk about a moderate, but extremely effective way to quickly lose weight and to keep it off.

 

If you have read my other articles, you probably know that I think habit is extremely important. This goes back to Aristotle who said that habits are ten times more powerful than nature. If you form good habits, the results of good habits will follow.

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Instead of asking, “What’s the quickest way to lose weight,” I am going to change the question a bit to, “What is the most effective way to lose weight?”

 

Now, my apologize if you are only thinking about losing weight for a week. However, I think most people are really looking to lose weight for a long time, but want to get off to a good, fast start. There is nothing wrong with this because results are motivating. However, all results have diminishing returns when it comes to weight loss.

 

For example, after a vacation where I lose twenty pounds, I can lose twenty pounds in two weeks because I am quite strong and can therefore burn calories much faster than people who are much weaker. This is because I can do a lot more work, where work equals the amount of energy transferred by a force through a distance. Since I generate more force (mass times acceleration), I do a greater amount of work, and burn more calories. However, this does not go on forever. If I could keep losing ten pounds per week indefinitely, I would cease to exist after about twenty weeks!

 

Therefore, it is best not to get into the short-term mindset. Just be happy with your gradual weight loss. This is actually not that difficult to accomplish with the approach I am about to outline.

 

I will now outline what to do to lose weight.

 

Forget about workouts to lose weight for today. I discuss these in other articles at great length.

 

Today we will focus on diet, particularly, the art of substitution.

 

Substitution is an excellent art when done right, because I find that it makes discipline a lot easier. This is the same approach the National Institutes of Health (NIH) takes to help people lose weight and quit smoking.

 

The main premise behind substitution for weight loss is to replace “bad” foods with “better” ones. Notice that I did not say “good” foods, although that would be an excellent final goal. So the process is quite simple after defining bad and good foods as well as looking at a few examples.

 

What is a “bad” food?

 

The list of bad foods can get quite long depending on who you talk to, but let us make it a bit simpler because easy rules are easier to follow.

 

Bad foods are:

  • calorie-dense: ice cream, soda, alcohol, cereal, bread, etc.
  • processed: come packaged in a box, bag, can or plastic

 

Good foods are basically the opposite:

  • calorie-sparse: vegetables, fresh meats, legumes
  • natural: fresh fruits, vegetables, meats, legumes, unsalted nuts, organic cheeses and breads

 

So to effectively substitute foods, you need to:

  1. Identify “bad” foods quickly and honestly
  2. Think of a better food that can be eaten in place of it
  3. Have the constitution to choose the better of the two options

 

Substitution is like all habits, the more you do it, the easier it is to do.

 

You now know what is the quickest way to lose weight in terms of a sustainable dietary change that it is now up to you to implement.

 

Are you up for the challenge?

 

Are you going to take this very simple and extremely powerful tip and use it to lose weight that you are obviously unhappy about carrying around with you?

 

OR

 

Will you ignore this advice and keep asking yourself, “Why can’t I lose weight?”

 

It is now up to you. The ball is in your court. If you don’t learn to dribble, you will never get the ball to the other side of the court and score. There are many ways to lose weight. I apologize for not having the best organization, but there are many gems on this website that, if you actually give them the attention they deserve, you too will be able to achieve your weight loss goals; not just once, but for the rest of your life.

 

Even if you start today and it takes you nine months to hit your weight loss goal which you were hoping to achieve in two weeks, just two years from now, you will look back and realize that the quickest way to lose weight was actually the most sustainable way to lose weight because you don’t have to yo-yo back and forth, and you can always improve your habits.

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Ways to Lose Weight Fast

On April 5, 2011, in Weight Loss, by admin

If you are looking for ways to lose weight fast, then you have come to the right place. This website has many weight loss tips from how to exercise to how to eat and everything, including psychology, in between.

The first question people often think about with weight loss is what they are eating. A reasonable first question may then be about what to eat to lose weight fast.

While this is a good question, the negative is even more important. So instead of just thinking about what to eat to lose weight, you may first want to consider what not to eat to avoid gaining weight.

The reason I focus on what not to eat first is because one bad meal or snack can ruin an entire day, or even several days worth, or perfect dieting.

So what are some good rules for what not to eat?

  1. Think “outside of the bakery”
  2. Processed means dead calories (lots of dead junk that makes you fat)
  3. Fats and carbohydrates are like cats and dogs – they usually do not get along
  4. Do not eat until you feel like an inflated balloon

Actually, rule 3 is just a repetition of the first rule. carbohydrates and fats are like carbohydrates and sugars – they help you gain fat very quickly. Unless your bakery is very different from the one by my house, almost everything found inside of one will destroy any efforts you make to eat well.

Rules two and four help you constrict calories where they should be constricted. Do not drink or eat anything that is contained in metal, plastic or cardboard. Many of you may not know how to eat at first given this rule, so you may have to go and ask active and healthy looking people how to eat better.

This means no cereal, no fruit juice and no canned vegetables.

You actually need to go to the produce section and buy foods that will rot if you do not eat them in the next week. You also should drink beverages like green tea (no sugar or milk), miso soup, and apple cider vinegar water or fresh fruit smoothies and yogurt.

Of course, water is at the top of the list – no calories and it helps hydrate you when your body is thirsty – asking to be hydrated with, well, water!

Follow these dietary guidelines and you will quickly lose a lot of weight quickly!

However, this is not all for this article since there are many ways to lose weight fast. I will now talk about the other key component; exercise.

You may be wondering, “What is the fastest way to lose weight?” The above recommendations are good, however, a better question to ask is:

“What is the best way to lose weight?”

Focus on the long term and you are guaranteed long-term success. Focus on the short term and your results will only be temporary.

Therefore, the best way to lose weight fast is to follow my “do not eat” rules and to become an active person.

Active person means that you are a person who regularly seeks activity. You do not avoid it, and being active becomes a very important part of who you are.

If you want to lose weight, you likely have a lot of excess weight on you. This comes from two things; poor diet and inactivity.

I discuss in other articles what I think are the best exercises to lose weight, but for now, just look at your current activity.

How many hours of exercise do you perform each week?

Walking up stairs does not count as activity, nor does walking into stores from your car. If you are not going to use your legs, you may as well get one of those electric wheel chairs. Many people who are forced to use them would kill to be in your position with a working pair of legs.

Whatever your current level of exercise, a simple recommendation is to increase it by 4 hours per week. If you currently get no exercise, go to the gym and workout 4 hours a week, or play a few games of soccer / football. Sorry, bowling and baseball do not count – you need to actually exert yourself for it to count as exercise.

If you have a lot of extra body fat, consider riding bike outside where you are forced to pedal up hill sometimes. Try to beat your old times, and push yourself.

Your body will not change unless you force it to.

I have not talked about what food to eat to lose weight, but what food not to eat since this is more important in the beginning. Couple this with four more hours of exercise per week and you will see fast weight reduction.

Enjoy the rest of this site – most articles will help you find several ways to lose weight fast, but remember, the three keys are diet, exercise, and becoming an active person.

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How to Lose Weight in a Week

On December 29, 2010, in Weight Loss, by admin

Today I will talk about how to lose weight in a week through some novel methods. To begin, weight loss should not just center around one week’s worth of dieting in general because you will always gain the weight back once the diet is finished. Instead, think about losing weight in a week as something you do fifty two times a year. The weight loss tips that I will cover in this article include how to eat (not what to eat), and how this can help you shed the pounds. If you are like me, smarter is preferable to harder. Let’s begin.

If you have not heard about the twenty minute rule, let me introduce you to the concept with a few short stories. Currently, I am a powerlifter. I have been doing this for two years and go to the gym regularly between six and eight hours per week (three to four two hour sessions). When I finish my workout, I know that my metabolism is very high, so I want to eat as many calories as possible because my body will use them very efficiently to repair the muscle damage caused by my workout. In other words, eating a lot after intense workouts is one of the keys to getting very strong as a powerlifter.

As soon as I am done with my workout, I drink a high carb shake immediately and order a pizza. By the time I finish showering, my pizza is ready for pickup and is just down the road from me, so I will pick it up on my way home. After I arrive, I will devour the whole thing as quickly as possible, often drinking a glass of milk with it, and then have some ramen to fill me up a bit more. This all weighs in at about two thousand calories, what most people will eat over an entire day.

How is it possible to eat so much? It is all due to the twenty minute rule which my friend introduced me to when we were teenagers. Basically, after you start eating, you have twenty minutes before your body says, “I am getting full.” Ever seen a hot dog eating contest? There is a reason they eat and chew as fast as they can because once they pass the twenty minute mark, they literally cannot eat anymore.

We used to buy a family meal from Kentucky Fried Chicken and see if we could finish it off, and gradually increased the size until it was just silly to continue further. I did lots of stupid stuff as a teenager, and it is part of the reason I was very fat when I graduated from college. However, this binge eating did far less damage than my usual dietary habits, so I will teach you how to make the best of the twenty minute rule; not for self destruction, but for self preservation!

If it is not already apparent, practice eating slowly. If you take your time, your food will have time to digest properly and you will feel full when you should. This is why Europeans can take several hours for a meal and not be close in body size to the fast eating, obese Americans. They are much better at enjoying their food and taking time to chew well. I lived in Europe for a year, so this is not just word of mouth, it is first hand knowledge. Also, chewing well increases nutrient uptake and it is easier for your stomach acids to dissolve the food.

It may take a while to get into the habit of eating slowly; especially if your are famished! In this case, the next tip will come in handy: wait ten minutes for seconds. Even if you think you are eating slowly, take ten minutes before helping yourself to seconds. Usually, the fullness will set in and you will either forgo seconds entirely, or help yourself to a smaller amount.

I went to the buffet with co-workers the other day and saw the twenty minute rule in effect. After twenty minutes, the initial rush for food slowed down. A few more people continued to stuff food into their mouths (to get their money’s worth no doubt), and they felt full to the point of excess afterwards. Those that took more time to eat, slowly enjoyed a bit more; they enjoyed their food and conversation more fully, and actually ate longer than those that gorged themselves. However, they ended up eating less total food altogether.

There are two more tips related to eating that I would like to leave you with before concluding this article. If you absolutely must eat fast due to a short lunch break or some other such time constraints, make a new rule; do not have seconds and only eat eighty percent of your normal portion size. If you do not have time to enjoy your food and chew properly, you are better off without some of it. Eat a bit less or make time to eat well (slowly with lots of chewing, preferably with a few friends you enjoy spending time with).

The final tip is to always eat before you are hungry. As I mentioned in my first post on weight loss tips this may mean every two to three hours. Now, if you are eating this often, the quantity of food should be less. If you do not get hungry for five or six hours, just follow the previous guidelines about slow eating, waiting for seconds, and chewing well.

Congratulations, you have reached the end of this article. You should now know how to lose weight in a week, perhaps every week for the next several weeks, and then maintain your new bodyweight by keeping to the weight loss tips described above. You should understand the twenty minute rule, take breaks between second servings, chew your food well, eat less if you do not have time to eat well, and always try to eat before you get hungry so that it is easier to avoid gorging.

I hope this article has been helpful, informative, and that you successfully implement these new habits. Good luck!

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About

On November 21, 2010, in , by admin

 

Welcome to BendTheBar.com, a blog focused not only on weight loss tips, but a winning psychology as well. We all want to be happier, healthier people, but with the amount of junk floating around on the Internet, our heads can get quickly filled with rubbish.

 

 

Put enough rubbish in there and we start to think it’s true. This is how brainwashing works. Well, I’m here to make that brain of yours dirty again with empowering ideas and helpful tips that will help you become what you want to be.

 

How can you trust me? Well, I think a picture is often worth a thousand words:

Me in 2005, not my fattest

Me in 2007 after losing the fat

 

Now, this is not a picture of a bodybuilder who fattened himself up for a photo op – bodybuilders do not look like I used to! I was a genuine fattie, and had a great personality, yadda yadda yadda. I would love to show you some pictures of my leg and arm definition (this was before I became strong), but since I am a teacher – it is not appropriate to post anything more revealing than the above. And if my students saw my fat picks… how embarrassing! Note, I’m not a model – I did not shave off body hair for the photo, use tanning oil, pump iron or use Photoshop. If I did, I could look like the model on a magazine cover, and so could you! I know this because I do use Photoshop and have learned many tricks of the trade – but that is not what this blog is about.

 

It’s the candid truth about losing weight, and that’s why it’s valuable – from someone who has actually done it, and kept it off for over 6 years now.

 

Had I not lost the weight and kept it off, I guarantee that I would not have met my lovely wife or done half the things I have done in the last 6 years. I have since been to 18 countries, been married for 4 years to a smart, sexy and wonderful Korean woman. I also only work 25 hours per week. Before I lost the weight, I had been to one country and worked 3 jobs. I look like a new man, and trust me, it makes all the difference.

 

At least for now, I will not focus on the benefits of how being physically powerful has its advantages, but these benefits have had unexpected rewards as well.

 

Don’t believe the lies they tell you about it being OK to be overweight – they’re meant to keep you from becoming what you want to be. If you suddenly get fit, your fat friends will feel threatened and likely ostracize you and try to sabotage your efforts. Don’t let them. You will feel healthier for the rest of your life, be able to do things you could never do before, and you will make better, more capable friends who can enjoy these activities with you.

 

As you can guess, there are many topics that I wish to cover on this blog. These include, but are not limited to losing fat and eating better. I admit that many of my article titles may not be very revealing, but they are at least pertinent to the title and are to the point. I don’t write a title for one thing then talk about something completely different, at least most of the time. Nor do I use newspaper titles to lure your interest and then waste your time. I also hit the same topic from several different angles, and I direct you to different posts often.

 

For example, I may tell you how to get rid of belly fat in one article, and how to reduce tummy fat in another. There are many ways to lose weight fast, but I will talk about how to lose 10 pounds in 2 weeks several times. Protein shake recipes sound an awful lot like meal replacement shakes for weight loss? They are! However, I have different things to say about each, so pleas just bear with me.

 

I blog because I enjoy writing and making resources available for friends, family and my Internet followers. However, I hate organizing everything. If I had to do this, I would have less time and motivation for writing. I hope you can lose weight quickly and keep the weight off thanks to these posts. It is just the beginning, but I plan on writing hundreds of posts on weight loss topics that are relevant to you.

 

I recently decided to expand the blog to include food because I decided to start cooking a bit. Therefore, I will talk about what to eat to lose weight including chicken breast recipes of course (every bodybuilder’s favorite), as well as at least one healthy vegetable soup recipe, and probably a lot more to follow.

 

If the fancy hits me, I may also cover weigh loss fallacies and methods which are unsafe, and unsustainable. There is no point in losing weight temporarily unless you are a bodybuilder preparing for a competition, or a sick person preparing for an operation. Therefore, I will focus on sustainable weight loss; teaching you how to naturally lose weight and keep it off.

 

Finally, my pen name (and not my real name) is Nicholas Giles because some of what I write and picture I post may not be appropriate for my young students, like the one below (a bit drunk in France with both a Champagne bottle in one hand and a watter bottle in the other!) . If I am no longer a teacher, I will likely share my identity and other projects with you. Thank you for understanding.

 

Come back often to see what new health posts I’ve made and always feel free to leave comments and share tips of your own! I look forward to continuing my improvement with you.

It feels great to lose weight, but sometimes you gotta to bend the rules!

 

 

 

Sincerely,

Nicholas Giles

 

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