Tuesday, August 04, 2009

Safe and Effective Fat Loss Program

Some obese people develop a negative attitude about their weight that can lead to serious depression. They find themselves becoming reclusive and shun any kind of social contact developing a totally defeatist outlook. “I’m overweight. I intend not to get out of the house anymore. I don’t want to get bullied outside. I already lost my hopes! I’m so depressed!”

What’s your initial reaction about this? Does it bother you? For the past five years, an alarm over increasing cases of obesity is constantly raised by the WHO (World Health Organization).

Indeed, excess body fat has been categorized as a major risk factor over heart disease and cancer. Incidence of obesity is doubling every five years. Moreover, it was also estimated that over twenty percent of children are already obese.

Why is this? It is normally due to poor physical activity alongside overindulgence in food, especially those that are rich in fat, sugar and carbohydrates. Furthermore, it may also be linked to vices like too much television viewing and too much video games as well as other poor nutritional habits.

Sadly, most of these people will not give up these kinds of lifestyle. Instead, they expect an instant answer for fat loss. However, none of those products on the market are healthy. Without even knowing, these products may bring about many detrimental side effects.

Losing Fat with Ephedra

Ephedra is a constituent of some herbal supplements that are supposed and assumed to work out fats. Particularly, it is defined as “a perennial native to central Asia.”

It is a stimulant that contains herbal forms of ephedrine. Further, ephedrine is a kind of drug regulated by the FDA (Food and Drugs Administration) mostly found in over-the-counter asthma medicines. It is sold under the name Ma Huang. Ephedra and ephedrine are usually sold in health food stores in America. It is also extensively used as an energy booster, as it helps enhance athletic performance. In addition, it is widely used for weight loss.

Harmful Effects of Ephedra

Ever since 1994 FDA had already obtained above eight hundred reports regarding the harmful side effects of products containing ephedrine. Reports include: insomnia, nervous breakdown, tremors, heart attacks, strokes and a number of deaths. This was so because of the fact that ephedrine is an amphetamine-like compound. This compound is likely to have lethal stimulant effects on the central nervous system. In response to this very disturbing problem, the agency on Food and Drugs Administration proposed to strictly prohibit marketing of dietary supplements that contains about eight milligrams or more of ephedrine alkaloids per serving.

In spite of this, the market on weight loss products has developed several fat loss pills, herbal supplements, energy bars and powders, of which do not contain ephedra or thus commonly known as “ephedra free fat loss.”

Fat loss that is Ephedra Free

Everybody wants to burn fat without experiencing any side effects. Most people avoid the use of Ephedra, fearful of a heart condition or other adverse medical situation. Some just don't like it because it makes them feel too jittery (they have increased palpitations

Before, fat burners that were free from ephedra didn't work that well. Fortunately, as technology intensifies, more researchers have developed recent products which are proven to be very helpful for the quick loss of fat. The fundamental principle behind this innovation is that the metabolism is being raised even while you’re at rest.

Other such innovations readily available are carb blockers and fat blockers. Carb and fat blockers do just the same as the fat burners. They do increase weight loss without ephedra components. All they do is block the absorption of some carbohydrates like fat blockers block extra fats from being absorbed by the body.

Furthermore, there is still no replacement for a healthy diet and a good workout. Keep in mind that prevention is better than cure. Before your body bloats into a large load of fat, always remember that being overweight is not healthy. Let’s work and eliminate those extra fats early before it’s too late. Let us not rely on pills.

Wednesday, July 08, 2009

One Handed Isabell

I love watching this video. Very motivational.

Monday, July 06, 2009

Total body isolation - lol

Like doing breather squats I often dread doing deadlifts. This has to be in the top five of most difficult to get psyched up for workouts, I can spend just as long getting psyched up to do the workout as the workout lasts. But so far so good. I think next time I'm gonna spend more time getting warmed up. I went into this workout a little cold and unmotivated, but it went as well as expected. Here's what I did.

Deadlifts.
5 sets of 10 reps.

Bench squats
3 sets of as many reps as you can do safely.

I stepped on the scale at the Y on Friday the 3, I rolled in at around 255 lbs. I'm not sure the scale is right or not. 255 lbs.... I've gained 10 lbs and lost an inch on my waist I'll have to verify this on another scale I think. I'm shooting for 200 to 215 at <7% class="zemanta-related">

Deadlift Graph (asrxd.com)
Rapid Fire Q and A on Pyramid Sets (strengthandphysique.blogspot.com)

Sunday, June 07, 2009

So I've been pondering writing up an article on the most effective low carb diet, but there is a great deal of opinion out there as to which is the most effective dieting approach.

In a nut shell i think it always comes down to the basics.

The first thing a person would need to do is find the diet that works for them or more importantly find a diet that they can work with.

The second part would be to always burn more calories then you eat, as odd as this sounds to write it and read it, this is always the underlying them of most weight loss articles that I read and review.

The next thing would be to set reasonable goals and focus on achieving them, even if that means spending time at the gym or going for a walk in the evening after eating or trashing all the bad foods in the house.

Be consistant and persistant, know good fats from bad fats and try to eat as clean as possible.

Of course there is a great deal more to dieting then just this. You still have to live and function in the everyday world, but I think just following simple rules or guidelines always helps keep it simple.

As far as the best low carb diet..... Well the guys over at Fitnessspotlight.com beat me to it. Check out their article here.

Are Very Low Carb Diets Overrated for Weight Loss? - www.fitnessspotlight.com

I could not have said it better myself.

Enjoy.

Sunday, May 24, 2009

Deadlift

The Deadlift is by far one of the best measures of overall strength and like breather squats it is also one of the best body mass building and strengthening exercises that anyone can do. Also like breather squats, the deadlift can be one of the most intense workouts you can do. The primary muscles used in the deadlift are the erector spinae, the gluteus maximus, adductor magnus, hamstrings, quadriceps, and the soleus. The rest of the muscles in the body assist to stabilize and control the weight. So you can see how this is the perfect full body workout for beginners and pros alike.

Here is a good how to video for the deadlift.

How to do the Deadlift from gymjunkies.com on Vimeo.

Here are some more videos of great lifts.

So anyway, If you want to try it out here is my deadlift routine.

First pick a weight that you can do about 10 or 15 reps with in good form.
Now....
Do....
10 sets of 10 reps.

By the time you get to you 7th or 8th set you will be feeling it. Do all 10 sets of 10. If you have to pause and take a breath then do it (but only while standing with the weight before starting the next rep). If you cant get all 10 sets of 10 then next time lower the weight. I like to squeeze out every last rep, If its too easy Ill increase the weight by 5 to 10 lbs. This one will leave you sore for a few days so don't try it the day before you have to walk or climb much. You wont want to. If your legs don't feel like rubber when you are done the you should increase the weight next time or shorten the rest period between sets. I like about a minute and a half to three minutes depending on the weight that I use but no more then 3 minutes.

So here it is
10x10 with no more then 3 minutes rest between sets. Drink plenty of water, eat and rest.

Thursday, April 09, 2009

UDOs Oil.

Dr Udo's Essential Fats - Click Here.

Wednesday, April 08, 2009

Body Mass Index

Okay, So I'm surfing around the internet and run across some body mass index calculators and think to myself that this might be a useful tool to pass on to who ever stumbles across my blog. So here you go.

Body mass index calculator downloads

BMI Calculator

BMI Calculator from http://www.whathealth.com/

BMI Calculator 2

And if you don't want to download the calculators here is a cool chart from the CDC.

Body Mass Chart (Double Click Image To Enlarge)

Now I'm not a true believer in the Body Mass Index because the theory behind it is really old, the concept was dreamed up between 1830 and 1850 by the Belgian polymath Adolphe Quetelet during the course of developing "social physics". And here is what the numbers mean.

Category	BMI range - kg/m²	BMI Prime	Mass (weight) of a 1.8 metres (5 ft 11 in) person with this BMI
Severely underweight	less than 16.5	less than 0.66	under 53.5 kilograms (8.42 st; 118 lb)
Underweight	from 16.5 to 18.5	from 0.66 to 0.74	between 53.5 and 60 kilograms (8.42 and 9.45 st; 118 and 132 lb)
Normal	from 18.5 to 25	from 0.74 to 1.0	between 60 and 81 kilograms (9.4 and 13 st; 130 and 180 lb)
Overweight	from 25 to 30	from 1.0 to 1.2	between 81 and 97 kilograms (12.8 and 15.3 st; 180 and 210 lb)
Obese Class I	from 30 to 35	from 1.2 to 1.4	between 97 and 113 kilograms (15.3 and 17.8 st; 210 and 250 lb)
Obese Class II	from 35 to 40	from 1.4 to 1.6	between 113 and 130 kilograms (17.8 and 20.5 st; 250 and 290 lb)
Obese Class III	over 40	over 1.6	over 130 kilograms (20 st; 290 lb)

Body Mass Index Formula

BMI = ( kg/m² )	(weight in pounds * 703 )
	————————————
	height in inches²

BMI = ( kg/m² )	weight in kilograms
	————————————
	height in meters²

Generally when I'm not working out by this chart I'm stuck in the Obese Class I category, but when I'm at about 200 lbs I'm still considered overweight. The funny thing is at 200 lbs I'm sporting a six pack. So whats the deal? I think the pros of a body mass index is that it can give you an indication of your general physical state but the con is that it doesn't work for everyone and I think that's most everyone. As a general rule of thumb I think I'll stick with the tape measure, my blood pressure and resting pulse rate for a more accurate indication. Besides all that it is kinda fun to play with.

So enjoy.
''

Wednesday, April 01, 2009

Advice to Stay Safe from the Conficker Worm A.K.A ( Downadup Worm)

Run a good security suite (we are partial to Norton Internet Security 2009 and Norton 360 Version 3.0).

Keep your computer updated with the latest patches. If you don’t know how to do this, have someone help you set your system to update itself.

Don’t use “free” security scans that pop up on many web sites. All too often these are fake, using scare tactics to try to get you to purchase their “full” service. In many cases these are actually infecting you while they run. There is reason to believe that the creators of the Conficker worm are associated with some of these fake security products.

Turn off the “autorun” feature that will automatically run programs found on memory sticks and other USB devices.

Be smart with your passwords. This includes Change your passwords periodically

Use complex passwords – no simple names or words, use special characters and numbers

Using a separate, longer password for each site that has sensitive personal information or access to your bank accounts or credit cards.

If you have a computer that is infected, you will need to use an uninfected computer to download a specialized Conficker removal tool from. The tool is available here.

Friday, March 20, 2009

Honey and Cinnamon

This is another one of those things that I got in my email. My allergies were acting up so I thought I would give it a try. I'm not sure how much of this info is true but I figure its worth trying. I did figure out that some honey mixed in some hot water with cinnamon tastes better then I imagined. Of course, this home treatment would knock me out of ketosis but if it clears up my allergies its worth it for a few days. A more interesting note about this is the weight loss part of the article, its something different to try out and breaks up the tedious routine a little. Being Celiac a gluten free lifestyle is not optional and If I'm low carbing I'm gluten free and its nice to have something sweet from time to time. So I hope you enjoy this article and find something useful in its content.

It is found that a mixture of honey and cinnamon cures most
diseases. Honey is produced in most of the countries of the
world. Scientists of today also accept honey as a 'Ram
Ban' (very effective) medicine or all kinds of diseases.
Honey can be used without any side effects for any kind of
diseases.
Today's science says that even though honey is sweet,
if taken in the right dosage as a medicine, it does not harm
diabetic patients. Weekly World News, a magazine in Canada ,
in its issue dated 17 January,1995 has given the following
list of diseases that can be cured by honey and cinnamon as
researched by western scientists:

HEART DISEASES:
Make a paste of honey and cinnamon powder, apply on bread,
instead of jelly and jam, and eat it regularly for
breakfast. It reduces the cholesterol in the arteries and
saves the patient from heart attack. Also those who have
already had an attack, if they do this process daily, they
are kept miles away from the next attack. Regular use of the
above process relieves loss of breath and strengthens the
heart beat. In America and Canada , various nursing homes
have treated patients successfully and have found that as
you age, the arteries and veins lose their flexibility and
get clogged; honey and cinnamon revitalize the arteries and
veins.

ARTHRITIS:
Arthritis patients may take daily, morning, and night, one
cup of hot water with two spoons of honey and one small
teaspoon of cinnamon powder. If taken regularly even chronic
arthritis can be cured. In a recent research conducted at
Copenhagen University, it was found that when the doctors
treated their patients with a mixture of one tablespoon of
honey and half teaspoon of cinnamon powder before breakfast,
they found that within a week, out of the 200 people so
treated, practically 73 patients were totally relieved of
pain, and within a month, mostly all the patients who could
not walk or move around because of arthritis started walking
without pain.

BLADDER INFECTIONS:
Take two tablespoons of cinnamon powder and one teaspoon of
honey in a glass of lukewarm water and drink it. It destroys
the germs in the bladder.

CHOLESTEROL:
Two tablespoons of honey and three teaspoons of cinnamon
powder mixed in 16 ounces of tea water, given to a
cholesterol patient, was found to reduce the level of
cholesterol in the blood by 10 percent within two hours. As
mentioned for arthritic patients, if taken three times a
day, any chronic cholesterol is cured. According to
information received in the said Journal, pure honey taken
with food daily relieves complaints of cholesterol.

COLDS:
Those suffering from common or severe colds should take one
tablespoon lukewarm honey with 1/4 spoon cinnamon powder
daily for three days. This process will cure most chronic
cough, cold, and clear the sinuses.

UPSET STOMACH:
Honey taken with cinnamon powder cures stomach ache and
also clears stomach ulcers from the root.

GAS:
According to the studies done in India and Japan , it is
revealed that if Honey is taken with cinnamon powder the
stomach is relieved of gas.

IMMUNE SYSTEM:
Daily use of honey and cinnamon powder strengthens the
immune system and protects the body from bacteria and viral
attacks. Scientists have found that honey has various
vitamins and iron in large amounts. Constant use of honey
strengthens the white blood corpuscles to fight bacteria
and viral diseases.

INDIGESTION:
Cinnamon powder sprinkled on two tablespoons of honey taken
before food relieves acidity and digests the heaviest of
meals.

INFLUENZA:
A scientist in Spain has proved that honey contains a
natural ' ingredient' which kills the influenza
germs and saves the patient from flu.

LONGEVITY:
Tea made with honey and cinnamon powder, when taken
regularly, arrests the ravages of old age. Take four spoons
of honey, one spoon of cinnamon powder and three cups of
water and boil to make like tea. Drink 1/4 cup, three to
Four times a day. It keeps the skin fresh and soft and
arrests old age. Life spans also increases and even a 100
year old, starts performing the chores of a 20-year-old.

PIMPLES:
Three tablespoons of honey and one teaspoon of cinnamon
powder paste apply this paste on the pimples before sleeping
and wash it next morning with warm water. If done daily for
two weeks, it removes pimples from the root.

SKIN INFECTIONS:
Applying honey and cinnamon powder in equal parts on the

affected parts cures eczema, ringworm and all types of skin
infections.

WEIGHT LOSS:
Daily in the morning one half hour before breakfast on an
empty stomach and at night before sleeping, drink honey and

cinnamon powder boiled in one cup of water. If taken
regularly, it reduces the weight of even the most obese
person. Also, drinking this mixture regularly does not allow
the fat to accumulate in the body even though the person may
eat a high calorie diet.

CANCER:
Recent research in Japan and Australia has revealed that
advanced cancer of the stomach and bones have been cured
successfully. Patients suffering from these kinds of cancer
should daily take one tablespoon of honey with one teaspoon
of cinnamon powder for one month three times a day.

FATIGUE:
Recent studies have shown that the sugar content of honey
is more helpful rather than being detrimental to the
strength of the body. Senior citizens, who take honey and
cinnamon powder in equal parts, are more alert and flexible
. Dr. Milton, who has done research, says that a half
tablespoon of honey taken in a glass of water and sprinkled
with cinnamon powder, taken daily after brushing and in the
afternoon at about 3:00 P.M. When the vitality of the body
starts to decrease, increases the vitality of the body with
in a week.

BAD BREATH:
People of South America , first thing in the morning,
gargle with one teaspoon of honey and cinnamon powder mixed
in hot water, so their breath stays fresh throughout the
day.

HEARING LOSS:
Daily morning and night honey and cinnamon powder, taken in
equal parts restore hearing. Remember when we were kids? We
had toast with real butter and cinnamon sprinkled on it!

You might want to share this information with a friend,
kinfolks and love ones
~ everyone needs healthy help information
~ what they do with it is up to them
~ share with your email buddies!!!!

Don't forget to visit my big list of herbal remedies.

HISTORY OF HERBAL MEDICINE
IDENTIFYING SPECIFIC HERBS
CHOOSING THE RIGHT HERB
HERBAL REMEDIES
HARMFUL EFFECTS AND HERBS TO AVOID
QUICK FACTS AND TIPS

Click Here, Herbal Rebedies.

Natural Cures & Nature's Remedy
Honey and Cinnamon Remedy
10 Miraculous Health Benefits of Honey and Cinnamon Combo
Health Benefits of Honey and Cinnamon
Facts on honey and cinnamon

Sunday, March 01, 2009

Dog Pack Attacks Gator In Florida

I got this one in my email, I just couldn't believe my eyes. Wow, Enjoy.

At times nature can be cruel, but there is also a raw beauty, and even a certain justice manifested within that cruelty.

The alligator, one of the oldest and ultimate predators, normally considered the 'apex predator', can still fall victim to implemented 'team work' strategy, made possible due to the tight knit social structure and 'survival of the pack mentality' bred into the canines.

See the remarkable photograph below courtesy of Nature Magazine.Note that the Alpha dog has a muzzle hold on the gator preventing it from breathing, while another dog has a hold on the tail to keep it from thrashing. The third dog attacks the soft underbelly of the gator.

Not for the squeamish!

SCROLL DOWN AT YOUR OWN RISK

Sunday, February 22, 2009

The 20 Rep Squat.

A.K.A. Super Squats, Breather Squats

Its amazing how things come full circle, I've watched people in the gym doing all kinds of routines and with all kinds of weird lifting techniques. The latest greatest craze that is supposed to pack on tons of muscle and double your strength. These complicated mind boggling routines keep you busy running from one machine to another in a clock watching frenzy. Super sets, triple sets, drop sets etc. and don't forget that tempo.

It seems that most newbies believe that the more complicated the routine is the better it works. More sets equals more growth ( never mind diet and rest).

So anyway, what got this post started is the come back of the 20 rep squat, I've noticed recently in my browsing of internet forums, websites and blogs that this routine is again rearing its head and drawing attention to itself.

20 Rep Squats - No hype, all over muscle growth and 1 simple set.

Sounds to good to be true?

Don't take my word for it. Try it out for yourself.

A few guide lines for the gym.

Drink plenty of water. (this should be a given)

The workout part of routine should never be more then 1 hour or 30 sets. What ever comes first. (If you're working out more then this your just setting yourself up to overtrain.)

Warm up properly. If you don't know how to do this then you shouldn't be working out in the first place.

Eat something about an hour before you go to the gym and immediately after. This is what pre workout drinks and meal replacements are made for. Give you body some fuel to burn so you can get the most out of your workout and no a snickers bar doesn't count.

Here is the basic Idea, No wimps allowed.

Start slowly especially if you have not worked out recently. I recommend that for 20 rep squats you should start with half your body weight. Add 5 lbs to your squats every workout and do all 20 reps each workout.

This method will allow you to work into the squats over a period of time. If you start off with the max weight that you can handle you will be so sore you won't be able to walk the next day or maybe even the rest of the week.

So here it is.

The squat 20 reps 1 set, eat, rest and eat. (its that simple)

Wait until you are not sore anymore (this may be two to four days depending on you) and do it again.

By the very nature of the 20 rep squat program you won't want to do anything else. Most people feel a strong need to go lay down for awhile. If you don't this is a good sign that your not using enough weight or you are a seasoned pro.

So if you feel like doing more and are just plain masochist...Then below you will find my favorite workouts.

Basic routine: (I'm not sure when or where, or who introduced me to these routines but they do the job and keep things simple, feel free to print these workouts.)

Seated press behind the neck 3x10
Bench press 3x12
Bent over rowing 2x15
Standing curl 2x10 (be careful with this its very easy to overtrain the biceps and stunt growth)
Parallel squat 1x20
Chest Pulls 1x20
Stiff legged deadlift 1x15
Crunches 1x25
As a cool down toss in some sets for your wrist and calf work if you so desire.

The quick workout looks something like this.
Bench press 2x12
Squat 1x20
Chest pulls 1x20
Bent over rowing 2x15

And my low rep program looks like this.
Cleans 5x5
Dumbell press 5x5
Incline press 5x5
Upright rows 5x5
Squats 5x5 Followed by light pullovers after each set.
Leg raises 2x25

Saturday, February 21, 2009

2 Lbs. Per week or more.

How much weight should I expect to lose on this diet a week? Always a good question, in the past I've had to face the question about this diet or that diet. The answer is usually always the same, "Well... how much weight do you have to lose?" It only makes sense that if you have only 10 lbs to lose then 2 lbs a week might seem a little extreme, but when you have 100 lbs of body fat to lose then 2 lbs a week may seem way to little. In an article that recently published on my nutrition and health blog, Tom Venuto discusses this very thing in his article The 2 pounds per week rule and how to burn fat faster.

Its a rather simple idea, you always have to consider

Workout intensity.
Calorie intake.
Current body fat and weight loss goals.

If you only have 10 lbs. to lose it may be the hardest 10 lbs. you ever had to lose. Were as, if you have 50 lbs. to lose the first 10 lbs. my drop off relatively easy compared to the last 10 lbs. I usually start my diet off by cutting back on my calories first and then increasing the intensity of my workouts gradually over several weeks to keep my metabolism up and my weight loss steady. Tom's article also mentions cyclical diets, for all the low carbers out there, Lyle McDonald goes into greater deepth with The cyclical ketogenic diet a good read if you plan on making low carb diets a lifestyle and not just a short term solution.

Enjoy.

Monday, February 09, 2009

Working out in a fasted state.

So okay... This always seemed like a no brain'r to me. If your trying to lose weight, doesn't it make sense todo your high intensity workouts on an empty stomach?

I always have, but I guess there are those that believe that eating before a workout tends to let them have a more intense workout thus burning more calories then they have consumed.

But then I've always followed some simple rules,

don't eat if your not hungry (and I mean real hunger, not just habit hunger or cravings but the deep down my stomach is empty kinda hunger)

and don't drink if your not thirsty.

I think that doing anything else, makes eating and drinking a habit that ends up on your waist line. I've linked to a couple of articles below that are worth reading about this subject. I hope you enjoy them as much as I did.

Fasted workouts and fasted cardio vs. Epoc For fat loss

The Physiology of Fasting

Saturday, February 07, 2009

Free printable workout logs

Great free workout, exercise and training logs free for downloading. In html, pdf and word formats. I really love free stuff. Free Printable Workout and Exercise Logs. <-- Click Here.

How To Download Your Free Printable Workout Log

The daily workout log is offered in three versions, which you can download below:

The weekly exercise summary log is also available in three formats, which can be downloaded here:

Find more great stuff at http://www.answerfitness.com

Wednesday, February 04, 2009

Some low carb tips and yummy bits

Some great videos on low carb substitutions and a few yummy low carb snacks. I'd make some videos of my own but these guys do a great job so please visit their sites and show'm some support. Thanks for visiting.

Sunday, February 01, 2009

Does God Punish You For Being Fat?

Another great article written by Tom Venuto, I was thinking about this very thing a few weeks ago in church. Personally I don't think that God will punish us if we are too fat, too skinny, don't eat right etc. I believe in Tom's point of view about the world be a place of checks and balances, we surely do pay the price in the end here on earth for our poorly practiced lifestyles, I believe its all part of the design. Enjoy.

Faith Based Diets: Does God Punish You For Being Fat?
By Tom Venuto, NSCA-CPT, CSCS
www.BurnTheFat.com

Faith based diets have been around for decades. But is overeating really a sin? Does God punish you for being fat? A recent column in an issue of USA Today answers, “weight loss is hard enough without feeling that the almighty is on your back, too”… To Read more click here

Thursday, January 01, 2009

A New Year - Again.

So how did last year go? As planned I hope!

Every year as that clock ticks past midnight and into the new year, I take a hopeful look at the year to come. The prospects are always boundless. I feel fortunate that I've always had the attitude that I could do whatever I set my mind to, goal setting and achievement have always been second nature to me. If I drop the ball or run into a road block, its almost instinctive of me to pick it back up or some how use it to my advantage, even if I only learn what not to do next time. My own personal mantra has been to never give up and this alone carries me on no matter how futile my efforts seem even to myself.

2008, brought to me many new and wonderful things, and now I have all new goals and needs for the coming year.

So this year,

Get my Body Weight Back Down to 200 lbs. That is single digit body fat for me and a wonderful set of six pack abs ( I sure do miss those along with my 34 waist).
Start Doing Cardio Again ( I slacked allot last year).
Get rid of all the sugar and carbs in the house, I've been slackin on those too.
Spend more time on my blogs.
I'll add more later.

so for the next few weeks I'll put up my stats and let you know how its going. In the mean time I've got some links below to articles written by Tom Venuto that are worth a read about goal setting and holiday fitness. Thanks for stopping in.

My Holiday Fitness Challenge to You <–Click Here To Read More
Media reports say that most people gain between 5 and 10 pounds of body fat in the six weeks between Thanksgiving and Christmas. According to research from the New England Journal of Medicine, the average amount is much more modest - just over a pound. However, even modest holiday weight gain may be cause for concern: A study by the National Institutes of Health found that this seasonal weight gain - even just a pound - is usually not lost after the holidays; it simply adds to the “weight creep” that sneaks up on us as we get older.

How to Stay on Your Diet and Stay in Shape Over the Holidays Without Turning into a Miserable Scrooge! (A Holiday Survival Guide) <– Click Here to read more
I’d like to share with you 10 ways that you can follow your diet and stay in great shape over the holidays without turning into a “miserable Scrooge.” If you follow this advice, then you’ll be one of the proud few with a New Year’s resolution to be the best you’ve ever been in the new year to come - instead of one of the guilt-ridden many who must resolve to reclaim what they lost over the year that’s just passed them by.

Your Fitness Future Foretold: 20 Predictions for the New Year <– Click Here To Read More
Happy new year! Today is your lucky day because I’m going to predict your future and forecast exactly what kind of results you’re going to get in the next 12 months. Sylvia Browne, step aside… I’m pretty good at this..

Brain Science And New Year’s Resolutions < — Click Here To Read More.
It doesnt matter how much you know about nutrition or exercise. Until specialized fitness knowledge is linked with goals and directions, you won’t accomplish much or keep the changes long term. Most people believe they are “setting goals” when they make a new year’s resolution. However, most resolutions are casually set, lightly taken and only done once a year on January 1st. Neuroscience has now shed some light on why New Year’s resolutions almost always fail and how to set goals scientifically for permanent change and results that last

Low Carb Diet Junkie