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How to cut through weight loss confusion
How to lose weight quickly 
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The weight loss arena is confusing to people because of
outright lies and/or information overload. You are responsible
for the health of your body. Do the research to see if the
claims on the weight loss product label are true.
If it sounds too good to be true ...
A Federal Trade Commission (FTC) report, “Weight-Loss
Advertising: An Analysis of Current Trends,” gives us the
following information found in 300 weight loss advertisements:
Consumer testimonials – “These testimonials and photos
rarely portrayed realistic weight loss. The average for the
largest amount of weight loss reported in each of the 195
advertisements was 71 pounds.”
Rapid Weight Loss – “Rapid weight-loss claims were made
in 57% of the
advertisements in the sample. In some cases, the falsity of
such claims is obvious, as in the ad that claimed that users
could lose up to 8 to 10 pounds per week while using the
advertised product.”
Diet and Exercise – “Despite the well-accepted
prescription of diet and
exercise for successful weight management, 42% of all of the
ads reviewed promote an array of quick-fix pills, patches,
potions, and programs for effortless weight loss and 64% of
those ads also promised fast results. The ads claim that
results can be achieved without reducing caloric intake or
increasing physical activity.”
The FTC concludes: “The use of false or misleading claims in
weight-loss advertising is rampant. Nearly 40% of the ads in
our sample made at least one representation that almost
certainly is false and 55% of the ads made at least one
representation that is very likely to be false or, at the very
least, lacks adequate substantiation.”
As I always say, companies keep getting richer and the
population continues to gain weight. Stop buying the products
and the companies will go broke!
People don’t know what to believe when it comes to fat loss and
weight loss. And, too many people look for quick solutions to
weight problems that developed over months and even years.
Permanent fat loss and weight loss takes time. In fact, you
never stop sculpting your body.
Here is how to put the fat loss and weight loss puzzle
together:
1. Don’t gauge your weight loss success solely by the weigh
scale. After three weeks on a strength and cardio exercise
program, you could weigh the same (or even a little more) and
have significantly less body fat.
You can build muscle mass and shrink your body (be leaner) as
your body fat decreases. Muscle is metabolically active tissue
and fat tissue is not. So, fat tissue contributes nothing to
help you burn calories.
"Muscle is our largest metabolically active organ, and that's
the backdrop that people usually forget," said Kent Adams,
director of the exercise physiology lab at Cal State Monterey
Bay. Strengthening the muscles "has a ripple effect throughout
the body on things like metabolic syndrome and obesity."
Exercise regularly with strength training and short interval
cardio sessions. Too many long, slow cardio sessions will eat
away at your muscles.
It is safe to lose about 2 pounds per week (on average). At the
beginning of a new exercise program, you will probably lose 6-8
pounds the first week (especially if you are obese). The weight
loss will even out over time.
Don't become frustrated when one week you lose 5 pounds and the
next week you lose no pounds. Growing your muscles increases
lean body weight.
More lean body weight increases your metabolism which helps you
burn fat! It's important to check your body fat every week to
see if your body is shrinking.
You must continue to build and maintain your muscles or they
will atrophy (use it or lose it). Muscle does not ever change
into fat. Fat cells will shrink but they will fill up again
when you are inactive for a long period of time.
_________________________________________________________________________
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_________________________________________________________________________
2. You will gain weight and fat if you maintain a daily caloric
surplus. A caloric surplus happens when you eat more calories
than you burn. It doesn’t matter how hard you work out.
So, eat enough to build muscle and burn fat. That usually means
maintaining a moderate daily caloric deficit of about 300 to
600 calories.
If you have one cheat day a week and have a small caloric
surplus, that should not derail your fat loss efforts. Just
continue to do your regular workouts and get back on track the
next day.
3. Start a healthy meal plan that you can maintain. Severe
calorie restriction diets cannot be maintained.
When you have rapid weight loss through severe calorie
restriction, much of that weight loss will be water weight, and
some muscle mass. Too much calorie restriction will damage your
metabolism.
You will regain this weight quickly when you begin to eat the
carbohydrates, proteins and fats that your body needs. Why?
Because you will also replenish water stores in your body's
cells.
Eat small meals of whole, natural foods every three to four
hours. This helps maintain your energy and metabolism
throughout the day.
Also, eat protein with every meal. Protein will help you feel
full for a longer period and help repair and rebuild your
muscles.
If you have a meal plan, you are more likely to follow it or at
least eat similar foods. And, record what you eat in a food
journal until you know what, when and how much to eat.
The weight loss lies will continue but you don’t have to
believe and follow the advice.
See more here:
How to cut through weight loss confusion
Australian Open – Mouratoglou: Are Nadal's changes enough?
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Novak
Djokovic[1] has
dominated Rafael
Nadal[2] in recent
times, but the Spanish great has tweaked his game in a clear
strategy to get the better of his Serbian rival.
Another Grand Slam final, another Djokovic-Nadal clash - last
year this duo did battle in six important finals with the Serb
winning all of them, but can the Spaniard snap his losing
streak?
In this blog I will look at how important this match is to
Nadal, the elements of his game that Djokovic has been
exploiting, and how Rafa has worked on these aspects at the
Australian
Open[3] with this
final in mind.
Last-chance saloon for Rafa?
The Majorcan is not used to failure. But he has lost six big
finals in a row to Nole, who last season was pretty much
unstoppable.
This final is of tremendous importance for Nadal. His path is
constantly troubled by Nole and it's frustrating for him. I'm
convinced that if this pattern continues Rafa could lose what
has made him so strong throughout his career: his unwavering
belief, desire, determination and passion.
Given how much effort he has put into getting past the final
hurdle, these repeated blows could well traumatise Nadal. This
problem needs to be solved quickly, so Nadal can prove to
himself that he can stay the master of the game.
Why has Nadal failed?
There are several reasons why Rafael is struggling against
Novak. Here are the main ones:
Nadal's serve, especially his second serve, lacks depth and
power; Djokovic, meanwhile, boasts the best returning stats on
second serve. Throughout 2011, Nole won the most points on his
opponents' second serve. Against Rafa, he's "having fun" when
he takes these chances, and always starts these points as the
offensive player. The Spaniard, when challenged like this,
plays short and gets punished.
Nadal's general depth of shots is also to blame for his losses
against Djokovic. While most players don't take advantage when
Nadal shortens his shots, the Serb is outstanding in the way he
steps inside the court to take the ball early - taking time off
Nadal who, when attacked, plays even shorter.
When Rafa is the attacking one, he doesn't generate enough
power to hurt Nole. The Serb is one of the best retrievers in
the world and can to go from defence to offence on any ball
that doesn't have enough power. This happens a lot in their
battles.
What is at stake in this final?
The Serb certainly has the mental edge. Six finals played
against the Majorcan, six victories. The numbers tell it all.
Furthermore, Nole nearly saw himself lose against Andy
Murray[4], like in
the last US Open semi-final against Federer. Rather than
fatiguing him, Nole will now feel even more invincible.
Rafa broke down mentally for the first time in his life in a
Masters 1000 final against the Serb. He acknowledged it. But I
feel he has bounced back since January and regained his
legendary fighting spirit. He's ready, now more than ever.
Physically, both players have huge qualities. They both spent a
lot of time on court in their semi-final. Even when Nadal has
had an extra day off, Novak has previously shown himself to be
fresher in their fights.
I have to give a little advantage to the Serb because of this.
But Rafa has searched for solutions in two areas that have been
troubling his game.
What has Nadal changed with Djokovic in mind?
Nadal has kept 70% of his first serves in play throughout this
Australian Open - this shows he is dealing with his
aforementioned second-serve problem by seeking to minimise the
need to use it; previously he was at 57% of first serves in
during his matches against Novak, a stat the Serb exploited
ruthlessly last season. By reducing the need to use his second
serve Nadal is protecting himself from Nole's attacks on it:
Rafa has been preparing for this match against Djokovic. The
only issue is that Rafa's best serve - the slice he often uses
on deuce and advantage - plays directly to Nole's best shot:
his backhand.
Regarding his shot efficiency, Nadal has added some weight on
his racquet in order to change his swing weight (from 308 to
314): this means he can get more power and more length on his
shots, reducing the shortening and power problem I talked
about. He wants to make the Serb move backwards and to be more
decisive on attacking balls so he can't turn defence into
offence so easily.
Finally, game-plan wise, Rafa has to stop avoiding the diagonal
with his backhand on to Nole's forehand. Indeed, it's when he
changes to the diagonal shot that he gets punished by the
Serbian. He has to make Novak go backwards, forcing him to use
his forehand to dictate the game. Will he do it? I'm not sure
as he has not had to so far, but I think so.
Personally, I'm convinced Djokovic will play a great match,
like he always does against Nadal.
But this time Rafa has a new plan, one he has executed
throughout this tournament, and I think he is readier than
ever.
References
-
^ Novak Djokovic
(uk.eurosport.yahoo.com) -
^ Rafael Nadal
(uk.eurosport.yahoo.com) -
^ Australian Open
(uk.eurosport.yahoo.com) -
^ Andy Murray
(uk.eurosport.yahoo.com)
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Australian Open - Mouratoglou: Are Nadal's changes enough?
My Diet Tips – Eat This and Lose Weight Fast but Stay Healthy! – Video
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