Kettlebell Ladders

A Two Minute Set of Kettlebell Ladders via Tracy Rifekind

Tracy Rifekind shows us how to do a kettlebell ladder workout consisting of Double Swings, Double Snatch, Double Clean and Press



beautiful work

Read More...

[Source: Former Fat Guy - Weight Loss Blog]

Why Have I Not Written A Book?

I got this question today from a subscriber to my weight loss and natural health newsletter

Q: Hi Rob,

a question has been bothering me about your site and newsletters, and i thought it best to go straight to the source.

Why have you not written a book, rather than give away this information for free?

Please don't take this the wrong way, Its just I'm hyper-sensitive to possible Snake Oil peddlers, and trust is a difficult issue for me.

Best wishes

Jim

A: Simple answer Jim. Fear.

Its a tiny bit of fear and a big part of "who the hell would want to listen to me anyway" issue.

Just recently, and I mean just in the past week, have decided to do just that. Write my book. I've been talking about it for years and have never come through with the finished product. Ive started it a few times and then just left it.

I've spent the better part of the past two years thinking each and every day about what I'd say, what's important to know about and in what sort of format I'd present the material.

Partly I'm a bit of a perfectionist, that the book has to be just right, in a format that I'd be happy to put my name behind, so that's been part of the delay.

Partly it's a bit of struggle about "the truth" of food, how the body works and busting through beliefs. There are a lot of big truths about food that people just don't want to hear.

Jim, I'm all about health as the primary focus to gaining your ultimate physique, not weight loss for the sake of weight loss.

Health is way more important.

By striving for health, constantly learning and applying the principles, we will gain our best looking body, along with some very positive side effects.

You see, I've been a student of health for many years. I'm a guy's guy so don't get me wrong, but some of the principles that I will suggest and promote arent in a typical "guy's" book.

However, I can't argue with results. What I'm about to describe in the book works.

I always seem to see new things, new principles that take me to the next level and then I delay the book some more while I experiment with the new thing. It's like the pieces have been coming to me year in, year out and I hadn't gotten a complete picture yet.

Am I using that as an excuse? Maybe.

The truth is though, that the book has to be written.

I know it's time and I believe that I'm finally ready

I have enough pieces to finally put it into words, which is exactly the next step.

Now comes the commitment part.

Can I commit to a date? That's a tough one.

I don't think I can. I dont know how long it will take to put into words that which I want to say. I mean, "how long does it take to write a book?". I don't know. Depends on the book, the content and what flows out. When I'm flowing, other things may come up, extending it. I'm not sure I can commit to a date.

I will say this.

I have committed to writing the book, so it is coming out.

The book name is "Fat Loss Fundamentals"

The website will be www.fatlossfundamentals.com

I can give an approximate target date of June 1st 2008 for sure, but know that it will be out much earlier. How's that sound?

In the mean time Jim, I'd like to thank you for being a subscriber and trusting ME enough to ask the question. It makes me proud to know that you trust me enough over the people that I recommend. I thank you for that.

It's readers like you that ask me for my opinion, my help and tell me that you trust me that allow me to take the steps I need to take to write the book.

The people that I recommend on my website are the people that I know and that I trust. Theyre either friends, people I know or products that I use myself.

I've been eating Sunrider foods for going on 17 years now and it will always be my primary source of nutrition.

Because of the ranking and traffic that my website gets, I am approached almost daily to promote the newest drug or the latest diet. When I turn them down, their immediate come back is "think about all the money though" to which I respond "it's not about the money, it's about trust".

I don't recommend things that I have not personally tried. I say this to the best of my knowledge and I cant speak for the Google ads on my site.

Health and fitness are my passion Jim

I will make it my personal commitment to you to get this book out of my head, off the drawing board and into the hands of the many people who need it, now more than ever.

Thank you again for taking the time to write and thank you for being a subscriber.

Read More...

[Source: Former Fat Guy - Weight Loss Blog]

Biggest Loser Not Realistic

I received an email from an editor of the New York Times (NY Times) regarding an article they were doing about the television show "The Biggest Loser".

They wanted my opinion about the show and its impact on the general viewing public.

Do I have an opinion about "the Biggest Loser" ?

Yep

First and foremost, I want to say congratulations to all those who have been on the show and have dropped the weight they have. Well done. I would love to hear from them and find out how theyre continuing in their lives after the show.

My biggest issues with the concept of this show is that it isnt realistic.

The healthy way to lose weight is through a combination of

1. Change in eating habits to whole foods


2. Increase in movement, both cardio and weight training


3. A change in belief systems

Its an entire lifestyle change. In my opinion, doing this for the sake of losing weight is not the correct approach. I believe that we have to make changes in our thinking and being a program of health.

A goal of becoming healthy includes a change in eating habits, television viewing habits, eliminating smoking, drinking responsibly, improvements in water consumption, food supplements like the Sunrider line of foods (the cornerstone of my health program), movement like walking and beginning a weight training program. The goal of becoming health has the same effect but lasts a lifetime, not just until youre 50 or 100 pounds lighter.

The NY Times quoted me in their article about the biggest loser where I suggested that someone with a healthy continued weight loss of 2 to 3 pounds a week may become disillusioned about their success after seeing the contestants dropping 10 or more pounds a week.

A weight loss of 2 to 3 pounds a week is fantastic. Its healthy and it proves that youre making gains on your goal weight. Its important to know what kind of weight youre losing though as you want to keep your muscle.

If theres one thing I could impress upon you it would be to keep track of your body composition, not your weight.

I think youd agree that 180 pounds at 12% body fat is healthier than 180 pounds at 25% ore more body fat.

Muscle helps you burn fat even during sleep, increases your energy levels and makes you feel better about yourself.

2 to 3 pounds of fat loss is fantastic, realistic and doable for someone whos committed to their new lifestyle.

Heres a quick little list of what Id recommend

• Turn off the TV.
  
• Get out of that chair, get active
  
• Do something physical every day even if its just a 20 minute walk. Do this every day regardless of rain, shine, sleet or snow.
  
• Read a book on natural health or fat burning, learn what others who are successful with their fat loss program have done and duplicate it. I recommend Burn the Fat, Feed the Muscle as a great resource.
  
• Read another book and work the teachings into your new lifestyle, dont take one book as gospel. Atkins may work for some body types, but throw others out of balance.
  
• Learn about Food Combining
  
• Consider a short stint of vegetarianism to reset your digestion and give your digestive system a break
  
• Learn and create some Whole Food Recipes
  
• Learn about detoxification which includes Probiotics and pure water such as Distilled

This is just a few suggestions of where to start. I will go into more detail about each of them over time.

The New York Times article on the Biggest Loser got picked up by another writer and appeared in the entertainment section of MSN as well and then a fellow blogger went on a rant over at Elastic Waist. We both agree, even thought the contestants get results, theyre not necessarily sustainable, nor healthy and show the viewers unrealistic results.

Focus on your health, youll be a great role model for your family and kids and get the results you want 2 to 3 pounds at a time.

Be Well

Read More...

[Source: Former Fat Guy - Weight Loss Blog]

Raw And Organic Almonds To Be Treated With Banned Carcinogen

treated with the banned carcinogen for your protection of course

Almonds are a unique package of nutrients a good source of protein (6 grams per one ounce) along with dietary fiber, phosphorus, calcium, potassium, magnesium, manganese, copper, zinc, iron and vitamin E. In fact, one ounce of almonds provides about 7.4 grams of alpha-tocopherol vitamin E, 50 percent of the RDA. Almonds are the only good source of protein that is also an excellent source of vitamin E.

Read more about Almond Nutrition and Facts

And now, Almonds will soon be a good source of Propylene Oxide, a possible human carcinogen and highly toxic flammable compound.

The nutrition of almonds, the vitamins, minerals, good fats and enzymes are heat sensitive.

Pasteurizing them kills them.

Pasteurization heats the fats and makes it rancid and promotes ill health.

Why does the USDA think that decreasing the nutritional value of the food will make it better for human consumption?

OrganicConsumers.org says this about the USDAs pasteurization of almonds

While the USDA generously describes the new almond treatments as pasteurization, the most common treatment method expected to be used fumigates almonds with propylene oxide. In lab experiments, the chemical leads to gene mutation, DNA strand breaks, and neoplastic cell transformation. The U.S. EPA has classified propylene oxide as a probable human carcinogen. Its use in treating food for human consumption is banned in the European Union, Canada, Mexico, and most other countries.

So, the carcinogen is banned from the EU, Canada, Mexico and most other countries but theyre going to force the almond growers to sprinkle it generously on our Almonds. Nice. Whos in charge of this again?

Stop The Insanity

Organic Consumers has been leading a campaign to stop this stupidity. Ive participated as best I can and brought it to the attention of my readers.

It didnt work, but we may have an opportunity to reverse it for a small period of time

A recent alert from Organic Consumers

Despite a negative backlash from almond producers, retailers and consumers, the USDA has implemented its ruling to require that all raw almonds sold in stores must be pasteurized. The rule went into effect on September 1st, and since then, all retail outlets have been forced to remove true raw almonds from store shelves. Consumers will be misled by this action as there will still be almonds on store shelves labeled as "raw", but they will actually be pasteurized.

One of the FDA-recommended pasteurization methods requires the use of propylene oxide, which is classified as a "possible human carcinogen" by the International Agency for Research on Cancer and is banned in Canada, Mexico, and the European Union.

Since the decision about the rule was made, Secretary of Agriculture, Mike Johanns, has stepped down. He is temporarily replaced by Chuck Conner. This may provide a new opportunity for reversal.

Please contact Conner today to ask that the rule be suspended for 6 months while the public comment period is re-opened.

Take Action Now

Why Pasteurization?

Unlike milk, eggs, and meats, for which real pasteurization or cooking offers an important protection from food-borne illness, no scientific evidence exists to show that almonds are an inherently risky food. In fact, Salmonella contamination of almonds can only occur when livestock manure or fecal matter is inadvertently transferred to the nuts through contaminated water, soil, or transportation and handling equipment. Almonds may also be infected by poor employee sanitation either on the farm or in processing facilities.

You may remember E. Coli tainted Spinach from 2006 that killed 3 people and sickened more than 200. That has now been linked to a Pig and Cattle farm.

Source of tainted Spinach linked to Pig and Cattle Farm

March 23, 2007

FRESNO, Calif. - The likely source of an E. coli outbreak in spinach that killed three people and sickened more than 200 was a small cattle ranch about 30 miles from Californias central coastline, state and federal officials said Friday as they concluded their investigation. cite

Suzanne Nelson of the Cleveland Free Times puts it very well in her story Dont Eat That when she says

This is a story about a regulatory system increasingly friendly to the notion that consumers aren't smart enough or sufficiently informed to make the "right" choices

She adds

It's also a story about nomenclature. At some undetectable moment in recent history, modern food parlance parted ways with common standards of forthrightness and left us in an up-is-down world where food manufacturers may soon be able to subject food to ionizing radiation and call it "cold pasteurization," where "chocolate" may not have to actually contain cocoa, and where almonds labeled "raw" must be sprayed with a suspected human carcinogen.

Heres the deal from my perspective: The USDA is making choices for us because they think that we dont know how to wash our own fruits and vegetables. If youre not washing your fruits and vegetables to remove as much herbicide, pesticides, insects, insect eggs and any other wastes or debris, then you should begin now.

Sunrider produces a fantastic Fruit and Vegetable rinse for this exact purpose.

I can only imagine that the USDA is doing what they think is best, but from outside, their actions seem quite irresponsible and damaging to the public. Thats you and I. I feel that I am in charge of my life. I make the choices about what goes in my body, good or bad, but without an option here for raw Almonds, Im pretty much fucked. I wont put a known carcinogen into my body, so where does that leave me now?

I did some reading from the USDAs website and from what I understand, since this rule goes into effect, we wont be able to buy anything unpasteurized in the US or Canada, but almonds shipped anywhere else just have to be labeled "safe for human consumption, free of carcinogens and perfectly raw and organic" to warn the consumer that theyre not pasteurized. If we can get a hold of those Almonds somehow, were good to go.

We may have to resort to Almond smuggling. It could be that simple. Forget cigarette smuggling, lets get into Almond smuggling.

To be honest, the USDA says that Almonds shipped outside of the US have to be "clearly" labeled "unpasteurized" so that we know that theyre (in their words) "safe" for consumption.

So heres the current campaign that Organic Consumer is running.

Since the ruling Sept 1st, Secretary of Agriculture, Mike Johanns, has stepped down and has been temporarily replaced by Chuck Conner.

We have a chance for a reversal if our voice is heard.

Im Canadian and Im doing what I can do for this. If youre in the US, your voice may be more powerful than mine. Do what you can. Visit Organic Consumer and participate in sending this email to Chuck.

Ill see what I can do about getting a fax number so we can fax him as well.

Lets bombard him with emails and Faxs

Standing by quietly is not an option.

Further reading

Cornocopia Institute Authentic Almond Project

Organic Consumers Democracy in Action Campaign

Suzanne Nelson's Don't Eat That Article

Read More...

[Source: Former Fat Guy - Weight Loss Blog]

Alcohol and Weight Loss - Your Choice

Can you drink alcohol on your weight loss program? I have to admit that I love a good red wine and an imported beer, so Im no different than anyone else, however, when Im fully committed to getting results, quick results, I have to cut alcohol from my diet.

We know that a glass of Red wine is good for us with all the antioxidants they contain, but what place does it have in your diet when you have other goals?

If youre happy burning 1 pound of fat per week while drinking a glass of Red wine every other day, then fantastic. If youre not though, and 1 pound a week isnt cutting it for you, then you have to make a choice.

Its all about choices. Life is about choices. Getting quick weight loss results is a choice as well.

Before even getting into alcohol, lets discuss whole foods briefly.

I heavily promote the importance of eating a diet rich in whole foods vs processed foods. Processed foods are cheap and lacking in nutrition. They are easy to prepare though, but whats the trade off.

The choice is Time and Money over Quality

Eating processed foods are cheap and easy to prepare but lack nutrition

Eating whole foods cost slightly more so may increase your monthly budget for foods and take longer to prepare, but they are plentiful in nutrition, nourish the body, eliminate cravings, provide dietary fiber, facilitate weight loss and improve the ability to gain important fat burning muscle.

The choice is again Time and Money FOR Quality

In choosing to make the majority if not all of your meals from whole foods, if you dont have the room in your budget, you have to make a choice of cutting something else, or increasing your income.

What would you choose to eliminate from your budget so that you may eat a diet primarily of whole foods?

• Eliminate Movies?


• Cut off the TV?


• Cut out Smoking ($150 a month or more, and thats being reasonable)


• Eliminate drinking?


• Eliminate shopping?


• Eliminate eating out?


• Quit drinking your daily Starbucks or Second Cup Coffee ($150 a month)

See its a choice. If you want something, you have to decide what you really want and what youre willing to do about it. I wrote about sacrifices in this article What Are You Willing To Do To Burn Fat and it applies here.

So now about alcohol. Thats a choice as well

I introduced this post saying that I love Red wine and import beer. I too have to make a choice when it comes to my health and my weight loss results.

The first question is about how much of a role alcohol plays in weight loss. Tom Venuto recently wrote about alcohol and weight loss and came to the conclusion that the beer belly is not related to alcohol, but rather to the lifestyle of the drinker. We might be able to drink a moderate amount of alcohol as long as were completely in control of the rest of our diet. Personally, I believe that alcohol has no place in the diet of someone looking to achieve their best physique, but thats just my position.

If you have truly committed to attaining your best physique, then alcohol does not have a place in your diet. Drinking changes our mood, our behavior and we begin to make poor decisions. Alcohol leaves us with a hangover which then affects our ability to train properly and without full intensity.

This is a tough one and Im no different. After a night out playing floor hockey with the team, its nice to finish it off with a few beers at the local pub. A few beers leads to nachos and chicken wings, believe me, I know how it goes. This situation just came up for me after I said I was going to put 14 days between my drinks and limit myself to just 2 drinks. Last night I had 3, but Ill tell you what, I enjoyed the social time, I enjoyed the beer and I knew what my choices would result in. I was fully aware.

Ive always wanted to go to an Oktoberfest here in Edmonton. Ive never been out to one ever. Ive now got tickets to go with my girlfriend and were brining along a few other couples. I fully intend to socialize, have a good time, enjoy David Wilcox, one of my favorite performers and yes, have a bunch of beer. My plan though is to not have another drink until then, and then get back to work, and go another 14 days without another drink. Its a good 14 days away from now and I have no alcohol in the house, so notwithstanding another social night out, I should be good on my intention.

What are the benefits of eliminating alcohol?

• By eliminating alcohol, we drop a bunch of calories of which we can then replace with whole foods.



• By eliminating alcohol, we have more money to spend on whole foods.



• By eliminating alcohol, we can train harder and are more likely to get out of bed to do cardio in the morning

Eliminating alcohol is a choice, much the same as eliminating spending money on movies, coffee, shopping or cigarettes. The money you save could not only improve your health by eliminating the acidic foods, low quality foods and alcohol, it could be the single thing you needed to add 1 extra pound per week of fat loss.

The choice is yours, it always was and it always will be

Read More...

[Source: Former Fat Guy - Weight Loss Blog]

Putting Intensity Into Your Workouts

Scott Tousignant from The Fit Bastard recently wrote an article about how to exercise less and get better results on your weight loss program. Scott and I both agree that once you've passed the beginner stages of training and your body is ready for a powerful workout, the best way to get results is to lower the time in the gym and increase the intensity.

5 Rules For Getting More Out Of Your Workout

1) You need to have purpose and passion at the foundation of each workout.

Purpose comes from realizing that this individual workout is a step toward achieving your ultimate fat loss goal.

Passion comes from realizing all the benefits associated with accomplishing your fat loss goal, such as looking hot in a bathing suit, getting compliments from your friends and spouse, landing your dream job or getting a promotion, increased confidence and self esteem, knowing that you will be around to play with your grandchildren or see your own children get married, and so much more.

2) Make every workout count.

Youve got to give maximum effort to every single rep of each set of every exercise you do. One way that you can do this is by having an intense focus on the individual muscle that you are working. Feel the muscle working and push it to exhaustion. You need to connect your mind with your muscle.

If youre going to go to the gym, youve got to give it everything that youve got!

3) Choose a weight that is challenging and push it to momentary muscular exhaustion.

5 pound dumbbells usually dont cut it. Stimulate those muscles and force them to change to give you the defined body that you deserve.

4) Cut your rest time right down.

There are times when I only allow 15 seconds rest between sets, and if Im super setting or drop setting I may not rest at all. This is the reason why many of my workouts only last for 20 minutes. Its also the reason why there isnt a dry spot on my shirt at the end of the workout and my heart rate is higher than the people that have been on the treadmill for an hour.

I created The Fit Chic and The Fit Bastard workouts to be incredibly time efficient so you get the most out of your time in the gym or in your home gym so you can carry on with the rest of your life. Most of the workouts take less than 20 minutes. Some as little as 10 minutes.

When you increase the intensity you can cut your workout time way down and it will be much more effective than the long drawn out programs that most people are doing.

5) Continuous and consistent progress is a powerful way to increase your intensity.

If you are better this workout than you were the last and you plan on being better the next workout than you were this one, you will force yourself into increasing your intensity.

This is where using a journal really comes into play. Record the workout that you did, along with the exercises, reps, weight lifted, rest period, and total time that it took you to complete the workout. Make a note of how you feel and how challenging it was. Create a rating system and rate each workout.

When you follow the above strategies you will have no choice but to cut your workout time in half because you simply will not be able to keep up with that pace. Basically you are getting more work done in less time.

For more on this principle of exercising less and increasing results, have a read of Scott's article "Exercise Less For Fat Loss Success"

Read More...

[Source: Former Fat Guy - Weight Loss Blog]