San Antonio listen, heart rate and fat loss are not synonymous!

Wading through the myriad of B.S. and junk piles of worthless information on fat loss can be dis-heartening (no pun intended) to say the least. And one of the biggest myths ever to come down the pike is that you've got to reach a certain heart rate and then maintain that rate in order to lose fat.

What a crock...it simply isn't true.

The sad part is that this myth has caused a whole host of folks to jump on the "low-intensity training" bandwagon and struggle for years, with their only conclusion being "I'll never lose weight", all because of this inherently flawed system and failed program.

Research in the last 10 years or so has demonstrated a couple of highly significant findings with respect to exercising for fat loss.

1. When you increase the resistance load in training (by lifting heavier weights) you cause the body to use more fuel AFTER the training session than if you lifted lighter weights. This is why one of the tools we incorporate into the 28 Day Miracle Fat Loss Program is to lift a heavier weight for 8 solid reps in each set of exercises (for fat loss) as opposed to 12 reps per set of a lighter weight. We do in fact use a 12 rep scheme, but it is set up in another fashion so as to utilize another effective tool for fat loss.
2. Because of TONS of research we now have solid proof that interval training style cardio is far superior to slow, steady cardio for fat loss, as well as post-exercise fuel consumption. Therefore it just makes sense that using shorter duration, high-intensity interval training (HIIT) in your routine rather than slow, long cardio sessions (like walking 30 minutes on a treadmill) is more effective, efficient and more time friendly.
   

In my humble opinion, the only time you might even consider your heart rate in the exercise realm is during the recovery period while you're interval training. You need your heart rate to drop, a lot, between sets of interval training. It's important when the time comes to step it up and move during the "high intensity" portion of the training that you have gas in the tank enough to do so. It makes no sense to begin your high intensity interval too quickly and you should strive to make the recovery portion of your interval just enough work where you're still moving...but able to recover as well.

Here's the bottom line:
Worry not when it comes to your heart's rate during exercise. I know, some folks are just "goofy" and like to keep statistics on things like that and that's fine. Just understand it has no real value in terms of fat loss. I would suggest that you spend more time determining if you're really pushing yourself enough while doing the "high-intensity" portion of both your resistance training and interval cardio sessions.

SP
Steve Payne is San Antonio's premier fat loss expert. If you're really serious about fat loss, then please consider San Antonio's finest fat loss "boot camp", the Firestorm Fitness Systems Fat Burning Fit Camps, The 28 Day Miracle Fat Loss Program or you can e-mail Steve here for more information on his many GUARANTEED success programs. And please visit http://www.safatloss.com/ today.

Want to jump start your metabolism so you can lose fat San Antonio?

2 Ways to Boost Your Metabolism and Start Burning Fat

Recently I had a conversation with a woman at a dinner party who shared with me the difficulty she is having losing body fat. She said that she has not always been overweight, but he gained about 40 pounds in the last several years when her career and lifestyle became more sedentary. She explained how frustrated she had become because, as she said, she was "doing everything right" but the fat just wouldn't come off.

This is what she meant by "doing everything right":

• She was eating a lot less.
• She was eating less frequently.
• She was eating a "low-fat" diet.

In other words, she was sabotaging her efforts to lose weight by slowing down her metabolism.

If you want to maximize your fat-burning potential, you've got to really crank up your metabolism. Here are two time tested ways to do it:

1. Don't starve yourself. Cutting too many calories is a sure way to slow down your metabolic rate. It will also ensure that you are more likely to lose muscle rather than fat. Instead, focus on eating MORE foods that are protein-rich and nutrient-dense.
2. Eat more frequently. By eating five to seven small meals and healthy snacks throughout the day, you will ramp up your metabolism and be less likely to overeat. This will also help to maintain stable blood sugar levels, which greatly contributes to fat loss.

Steve

Steve Payne is San Antonio's premier fat loss expert. If you're really serious about fat loss, then please consider San Antonio's finest fat loss "boot camp", the Firestorm Fitness Systems Fat Burning Fit Camps, The 28 Day Miracle Fat Loss Program or you can e-mail Steve here for more information on his many GUARANTEED success programs. And please visit http://www.safatloss.com/ today.

Hey San Antonio, for successful fat loss you've gotta get off the couch...if you can!

Don't let a lack of motivation or some weak excuse keep you from getting the look you want and deserve.

Head over to http://www.safatloss.com/ right now and check out the many success producing fat loss programs available in San Antonio.

You have fat loss questions, we have fat loss answers and solutions.

Steve

Steve Payne is San Antonio's premier fat loss expert. If you're really serious about fat loss, then please consider San Antonio's finest fat loss "boot camp", the Firestorm Fitness Systems Fat Burning Fit Camps, The 28 Day Miracle Fat Loss Program or you can e-mail Steve at steve@safatloss.com for more information on his many GUARANTEED success programs. And please visit http://www.safatloss.com/ today.

To all of my frustrated San Antonio Fat Loss friends, you've gotta follow the rules...

O.K., I know I talk a lot about a low carb diet, and it confuses a bunch of folks and for that I apologize. Today let's explore how many carbs are "safe" to eat while trying to lose the fat.

I'm not going to give you any specific numbers, because as we know every-body is different. Under normal conditions, carbohydrates are, and should be, your main source of fuel for your system. Let's get clear on this: carbs help fuel your mental, physical, and metabolic activity. Exactly how many carbs YOUR body requires is determined by the level of your activities. Days when you really go out and run like a cheetah after a gazelle, you might chew up (no pun intended) several hundred grams.

Here's what makes a low-carb regimen so effective: Your body is smart...God made it that way. And when you rob your body of carbohydrates, (fuel source #1) you force it to use it's reserve sources for energy usage...body fat or fuel source #2. And don't worry, because your body is smart, it can make the transition easily and effectively.

I know many "authorities" will state otherwise, but believe me it is a safe jump. However, there are some potential drawbacks to switching to fat for your bodies fuel source needs. Folks who don't necessarily "need" to engage in carb restriction might think they are experiencing a period of low energy. It's a matter of perception, and not typically physiology.

The cost and "risks" for Joe Sixpack short term are generally far outweighed (again, I cannot help it with the puns!) by the benefits of dropping some body fat. However, long term carb restriction, for most folks, signals your bodies survival mechanisms and soon enough the fat burning potential comes to a halt.

Here are some examples: Your bodies natural defense system (immune systems), reproduction, and tissue repair require substantial energy to be effective. When you cut the energy levels to bare minimums, your body makes adjustments and shunts power to perform them fully. As you can extrapolate from this, we can see that the same issues arise long-term on a low carb regimen that occur on a low-cal or low-fat diet. They lose their effectiveness as far as health benefits are concerned.

On the psychological side, most folks start to feel quite deprived on a low-carb diet. Almost none stick with it over the long haul. they may do the "start-stop" thing again and again. they just leads to frustration and depression. And when you lose hope, you just plain don't care anymore and quit trying.

In other words, the one area of your diet that you get to manipulate the most IS your carb intake. Again, much of it is determined by your current situation, what it has been in the past and where you want to be in the future.

The key is short-term restriction for effective fat loss. That length of time is generally very specific to the individual. A sound long-term strategy is to eat more protein than you need (stave's off the survival instinct), eat more of the good fats (Omega 3's) and change your carb intake often as your energy demands dictate.

Make your focus on improving, long-term, the quality rather than the quantity of your carbohydrates. In doing so you will avoid the feelings of deprivation, generally feel better and keep your metabolism elevated substantially.

Here are a few "rules" for guidance:

1. Carbohydrates that occur naturally have a greater potential for problems when they are more "starchy" than sweet. Sweetness is only a problem when we have to add it to a food, so don't be afraid of fruits.
2. Grains, corn, or potatoes should be avoided if you're on the fat loss trail, as well as sodas, fruit "juices" and alcohol. Drink water or green tea instead.
3. Here's the good part: everything else is fair game on this plan...in moderation AND provided you enjoy the taste of it and you eat in its naturally occurring, unprocessed, unrefined state. In other words, eat it like God made it or don't eat it at all.

Examine your daily habits and routine. There are clues there as to how to structure your plans. You can overcome the occasional slip-up, overeating and variations because, as we said earlier, your body is smart be design.

What won't help is quitting altogether, so keep at it San Antonio. Fat loss is your destiny.

Steve

Steve Payne is San Antonio's premier fat loss expert. If you're really serious about fat loss, then please consider San Antonio's finest fat loss "boot camp", the Firestorm Fitness Systems Fat Burning Fit Camps, The 28 Day Miracle Fat Loss Program or you can e-mail Steve here for more information on his many GUARANTEED success programs. And please visit http://www.safatloss.com/ today.

My friends, losing fat in San Antonio is not rocket science...or is it?

When it comes to the "science" of fat loss, loads of research studies have shown that what works for some often works for many. Let's take a look:

Here's a study from 2008 - Johnstone et al
Effects of a high-protein ketogenic diet (a diet that causes your body to burn fat for energy) on hunger, appetite, and weight loss in obese men feeding ad libitum.
Am J Clin Nutr.2008 Jan;87(1):44-55.

In this particular study the researchers compared two groups of men. Group 1 followed a diet consisting of 4% carbohydrates and Group 2 followed a diet consisting of a 35% carbohydrates.

4 weeks later, Group 1 was down 14lbs on average while Group 2 was down an average of 9 and 1/2 lbs. What was interesting about this study was that the subjects got to eat as much food as they wanted provided they stayed within the nutritional guidelines.

The researchers learned that a high-protein, low-carbohydrate ketogenic diets reduce hunger and lower the amount of food a person eats drastically more than a high-protein, medium-carbohydrate nonketogenic diet does, at least in the short term. It would appear that dropping your carb intake (and 35% is pretty low to begin with) is just another great selling point when you're looking lose body fat.

Here's another study from 2003:
Louis-Sylvestre et al.
Highlighting the positive impact of increasing feeding frequency on metabolism and weight management.
Forum Nutr. 2003;56:126-8. Review

This study is pretty straight forward and to the point. It demonstrated that folks (adults, here) who normally ate four meals a day gained body fat and weight when they changed things up and started eating just three meals a day.

And they still ate the same number of calories as before, so it seems that by eating more frequent meals you can lose more fat!

Now, let's go way, WAY back to 1957:
Kekwick and Pawan
Metabolic study in human obesity with isocaloric diets high in fat, protein or carbohydrate.
Metabolism. 1957 Sep;6(5):447-60

Even back in the stone age, researchers put on their thinking caps. They evaluated and compared 3 hypocaloric (lower maintenance, restricted calorie) diets. They were:
1) a diet of just 1000 cals that consisted of 90% fat; and the folks lost about .9lbs per day
2) a diet of just 1000 cals that consisted of 90% protein; and the folks lost about .6lbs per day
3) a diet of just 1000 cals that consisted of 90% carbs; and the folks actually gained weight. (oops)

In my mind this tells us that when choosing what to eat it ain't just calories that count. It REALLY helps to know just what kinds of calories your eating.

I know you're bored with this already, so here's the last one from 2003:
Greene, P., Willett, W., Devecis, J., et al.,
"Pilot 12-Week Feeding Weight-Loss Comparison: Low-Fat vs Low-Carbohydrate (Ketogenic) Diets," Abstract Presented at The North American Association for the Study of Obesity Annual Meeting 2003, Obesity Research, 11S, 2003, page 95OR.

This study involved 3 different groups on differing diets for a total of 12 weeks:
Group #1 was on a low fat/low calorie diet (only 1800 calories a day) they dropped about 17 lbs.
Group #2 was on a low carbohydrate/higher calorie diet (about 2100 calories) and they dropped about 20 lbs.
Here's the really cool part: Group #3 combined the low carbohydrate diet AND the low calorie diet (1800 calories) and they dropped an average of 23lbs.

Is that great or what?

Here's the bottom line, San Antonio: if fat loss is your goal (and it should be) then you shouldn't just focus solely on calories, but that doesn't mean that calories don't count! You've got to make sure you're getting the right kind, in the right amount at the right time, like I said here.

Simply put you should reduce the carbs, reduce the calories, and increase the frequency of your meals in order to get the most from you fat loss efforts.

And that, my friends, is the truth...

Steve
Steve Payne is San Antonio's premier fat loss expert. If you're really serious about fat loss, then please consider San Antonio's finest fat loss "boot camp", the Firestorm Fitness Systems Fat Burning Fit Camps, The 28 Day Miracle Fat Loss Program or you can e-mail Steve here for more information on his many GUARANTEED success programs. And please visit http://www.safatloss.com/ today.

Hey San Antonio, are you getting enough of the essentials in your daily diet? - Part 3: Fats

San Antonio, listen up: if you don't have the right kind of fat in your diet you increase the likelihood of developing heart disease, cancer, Alzheimers and a host of other maladies. One of the benefits I especially like about quality fat in the diet is its ability to help us lose fat from our bodies!

When was the last time you heard that from a health or fitness prfessional?

Some time back, researchers at City of Hope Medical Center in California studied two groups of men. Group one ate a high-fat, low-calorie diet. Group two ate the typically government recommended (or Jared sponsored "Subway" model) low-fat diet containing an equal number of calories.

Group one (the guys on the high fat diet) lost 63% more weight.

Surprised?

Right now I can hear you asking, "So, Uncle Steve, what ARE the right fats?"

Contrary to what many would have you believe, animal fats are very healthy...provided the animal in question sustained itself on its natural diet. That means that most of the beef you can purchase from the store, you know the "corn fed" lot raised type, doesn't qualify.

In fact, grain fed beef has about 500% more saturated fat than their naturally raised, grass-fed counterparts. You see, too much saturated fat is not beneficial and can actually be very harmful, while the naturally occuring type is very healthy. And you might not be aware of this: naturally raised meat has the same lipid profile (beneficial Omega 3 to 6 ratios) as that of wild salmon.

There are a whole host of good fats that I hope you will make an effort to add to your daily eating regimen. These include naturally raised animal goods, fish oil, olive oil, coconut oil, walnut and macadamia nut oils, avocados, and nuts.

I also hope you'll join me in doing what you can to eliminate or drastically reduce the amount of processed vegetable oils, like corn or soybean oils, from your diet. These are trash "foods" and will do nothing but damage your system. And if a product your contemplating eating has the word "hydrogenated" in its list of ingredients, just put it back on the shelf or throw it away.

That stuff ain't fit for man nor beast.

Maybe you can oil the hinges of your doors with it.

Steve
Steve Payne is San Antonio's premier fat loss expert. If you're really serious about fat loss, then please consider San Antonio's finest fat loss "boot camp", the Firestorm Fitness Systems Fat Burning Fit Camps, The 28 Day Miracle Fat Loss Program or you can e-mail Steve here for more information on his many GUARANTEED success programs. And please visit http://www.safatloss.com/ today.

Hey San Antonio, are you getting enough of the essentials in your daily diet? - Part 2: Carbohydrate

Pity the poor carbohydrate. The "whipping boy" of the food world. As a San Antonio fat loss strategy, knowing more about this "red-headed step child" will help you make the kinds of body transformations you want.

Carbohydrates have been given a bad rap over the past several years. And while carbohydrates in and of themselves aren't necessarilly bad, we must endeavor to select the right ones. The real key is to avoid carbs taht elevate your blood sugar and insulin levels quickly.

"How do we do that, Uncle Steve?"

It isn't that hard really. Just select your carbohydrates like God made them...in their natural form. Fruits, nuts, berries and veggies are that form. It also means not eating (or cutting WAY back on) sugar, flour, baked goods, white pasta, soft drinks, fruit juices, refined grains, corn, and starches (including white potatoes).

I like a potatoe as much as the next guy, but I make mine yams or sweet potatoes. Their loaded with nutrients and they won't spike your blood sugar as dramatically. And if you've just got to have bread and pasta, select those brands made from whole grains.

Listen closely to this, however: If you're overweight or diabetic, I suggest you keep ALL grain products out of your diet.

And here's a notice to you folks with the sweet tooth - trying to stop eating or drinking all of those sweets, sugary loaded drinks, breads, and pastas is going to be a tough one. Your mind and body will fight you every step of the way...for a little while. These things are, in many experts opinions, as addictive as heroin or other drugs. But stick with it. After a few weeks or a month, I promise that you will have the look and feel of a totally new person.

This is the one sure method to make the pounds fall off. You will also keep those hunger pangs away and not as severe. And I can promise you a return and improvement to your vitality, energy levels, concentration, and your mood.

Let me plead with you, if you haven't done so yet, to adopt these changes in your diet.

I know you will thank me in the long run.

Steve
Steve Payne is San Antonio's premier fat loss expert. If you're really serious about fat loss, then please consider San Antonio's finest fat loss "boot camp", the Firestorm Fitness Systems Fat Burning Fit Camps, The 28 Day Miracle Fat Loss Program or you can e-mail Steve here for more information on his many GUARANTEED success programs. And please visit http://www.safatloss.com/ today.

Hey San Antonio, are you getting enough of the essentials in your daily diet? - Part 1: Protein

Listen up San Antonio, as a fat loss expert I'm telling you to be wary of any "professional" or diet that tells you to strictly limit the protein you eat ... or the fat ... or the carbohydrates. You need ALL of these components in your daily regimen. And you need the right kind. Today, let's talk about protein.

Every meal should be based on a healthy source of protein. Protein helps to build, repair, and replace the cells of your body. It is vital for a strong immune system, and it boosts your metabolism and helps preserve muscle when you are dropping pounds.

If you eat meat and dairy, choose products (including eggs, yogurt, cheese, and milk) from animals raised on their natural diet: grass-fed beef, bison, lamb, wild game, and free-range poultry. You should also eat wild, not farm-raised, fish that is known to be free of mercury (such as sardines and wild Alaskan salmon). Nuts and beans are also excellent sources of protein. And if you use a protein powder, choose one without artificial sweeteners. My favorite is Nutribiotic Rice Protein, which you can find in most health food stores.

I encourage you to make it one of your health resolutions for 2009 to build all of your meals around a protein source, and to choose proteins that are as close as possible to what God created.

Steve
Steve Payne is San Antonio's premier fat loss expert. If you're really serious about fat loss, then please consider San Antonio's finest fat loss "boot camp", the Firestorm Fitness Systems Fat Burning Fit Camps, The 28 Day Miracle Fat Loss Program or you can e-mail Steve here for more information on his many GUARANTEED success programs. And please visit http://www.safatloss.com/ today.