89,880 seconds of sweat sessions @ the gym...

equals

13,300 calories of fat burned off...

Which results in a net loss of how many lbs?

Anyone?

Anyone?

Bueller?

Alright, I'll reveal...

Jim Brown started doing aerobics, running and lifting weights two years ago to slim down. Now his employer is giving him another reason to stay in shape and eat right: Money.

Cha-ching...sign me up!

Weight-loss fads come and go. But no matter what you hear, limiting fat in your diet, particularly saturated fat and trans fat, is one of the most important diet changes we can make for optimum health. The Mayo Clinic offers 10 ways you can cut down on fat.

Red text my emphasis.

Enjoy an occasional splurge then get back on track - by Michele Stanten

It happens--a piece of cheesecake here, a missed workout there. But diet detours needn't become guilt-wracked weight loss disasters.

Proof: When researchers put 142 overweight people on the same weight loss program, one group followed it for 14 straight weeks; another took a 6-week hiatus at the midpoint; the final group took a 2-week break every few weeks. Eleven months later, everybody had lost an average of 16 pounds.

"It's not the breaks that hurt weight loss efforts," says study author Rena Wing, PhD, of Brown University Medical School. "It's your negative reactions to the breaks and the subsequent downward spiraling." So enjoy your time off, and then get back on track. [source]

Well then. I'll be continuing to enjoy my time off for another...oh...10 days or so.

And my day was going so well

There are 4 life stages when your body clings to fat. Here's what you can do to lose it.

"Your metabolism slows by about 5% each decade, which means that at age 35 you're burning about 75 fewer calories a day than you did at age 25,"

[snip]

For looking and feeling your best, the American Institute for Cancer Research in Washington, DC, recommends gaining no more than 11 pounds--for life--after age 18. Tell that tidbit to my tummy, hips & thighs. - Renee

What you can do with diet, exercise, and behavior:

Slow losing beaker babes, rejoice! (Red text is my emphasis.)

Why you don't seem to be losing weight - by Sarah Robertson

Q: I started a weight loss program 2 weeks ago, but the scale hasn't budged. Why?

A: It's not uncommon for people to lose weight at different rates, even if their eating and exercise habits are the same. The most likely explanation is fluid retention, says Franca Alphin, MPH, RD, nutrition director of student health services at Duke University Medical Center in Durham, NC. Some people are just more prone to retaining fluids.

To prevent this, watch your salt intake, drink more water, and be patient. Come next week, you may suddenly drop the few pounds you were hanging on to as your body starts adjusting to your new regimen, Alphin says.

However, if you don't see a change by the fourth week, reevaluate what you're doing. If you started walking, great. But realize that, at most, you'll be burning about 100 calories for each mile walked. Since there are 3,500 calories in 1 lb of fat, you'll get faster results by also trimming some calories. Most people can expect to lose an average of 1 to 2 lb a week. (If you have 10 lb or less to lose, the weight will come off more slowly: about 1/4 to 1/2 lb a week. [source]

Weight management is a balancing act between taking in calories and burning them up. New research suggests that the way your body burns energy may be at least as important as how much you eat. Try these tips for keeping your body's idle speed high.

Don't wait to live fit -- start now! - by Carol Sorgen

Are you waiting until you've reached your goal weight to "think thin?" Don't, say weight loss experts. The time to start thinking -- and living -- as a thinner, healthier person is right now.

Too often, people hold on to the belief that they can't think or act like a thin person until they reach their goal weight, says Linda Spangle, RN, MA, owner of Weight Loss for Life in Denver and author of Life is Hard, Food is Easy: The 5-Step Plan to Overcome Emotional Eating and Lose Weight on Any Diet. But staying trapped in your old, unhealthy mindset can sabotage the very behaviors you're trying so hard to change.

"I encourage people who are trying to lose weight to build an image of how they would not only look, but also how they would act and feel when they are thin," says Spangle.

If you are a visual person, for example, hang a favorite outfit where you can see it every day, then picture how well the outfit is going to fit you. If you're a movement-oriented person, picture how it would "feel" to slide easily past the empty seats in the theater row, or imagine the ease of fastening a seat belt in an airplane.

Yesterday I sorta summed up a few theories I apply to myself and it may not have been very clear. Never said I was a writer . These theories are things I've read @ various times over the last few years. B/c they just made sense to me, I try to incorporate them into my overall plan. Keep in mind there are many many many theories, I don't know what's the right or wrong one. I just pick the one that makes sense to me and matches my lifestyle and/or plans. These aren't the orig sources I read, but a quick search on the same topic gave me the language I was looking for that may explain it better.

By Dianne Hales - Published: January 2, 2005

You've vowed, yet again, to pare down the pounds this year, but you know that the odds of keeping them off are bleak. Diets may work, but research and experience show that it's often only for a while. Exercise helps—as long as you keep at it.

Even with the best diet, people have trouble keeping their resolve, and health experts are beginning to deal with this problem. With two in three adults overweight or obese, those experts are looking beyond carbs and calories to the cognitive-behavioral techniques that have helped many Americans overcome other unhealthy habits, such as smoking and alcohol abuse.

I had an idea for this a while ago but since my stay in the 180's was so brief and the 170's so long I took some time to think of what each weight range represented.

1. If I say I want to lose 50 pounds, I will! I know, I know, what's the point of dieting if you don't have a specific number in mind? Well, it's important to understand that as your body matures, it responds to exercise and reduced calorie consumption in different ways. I hate to be the bearer of bad news, but the older we get, the harder our weight loss efforts become. In other words, remember when you were in your 20's and you could go a couple of days without eating and BINGO, suddenly the scale was back down where you wanted it? Well, as we lose muscle mass and go through the lovely changes of life, our body doesn't bounce back like that anymore. So, set a goal of becoming more active while keeping an eye on nutrition. This is an attainable and realistic goal.

2. Diet is deprivation! Generally speaking, a diet will act as a jump-start for your weight loss efforts. The hope is that you will find certain aspects of your selected diet and apply those to your lifestyle permanently. The problem is that so many people view diets as their last chance to lose weight, and they completely exempt any "fun food" from their diet. Granted, if you are serious about losing weight, you need to rid yourself of too much sugar and junk food. But, once in a while, a treat is just fine.

3. I will look like a movie star! How often have we said to our kids, "If Johnny jumped off a bridge would you?" OK, maybe the names have been changed, but you get the gist. Our bodies are uniquely ours and how they respond to exercise, stress, love, happiness and so on is very different. We have to respect our bodies, our unique strengths and weaknesses and build upon the things we recognize as strengths. Your friend, family member or neighbor may have lost a bunch of weight, but her body type and yours are probably very different. Sure, you can find out what she did to attain her goal, but it's more important that YOU find out what will help you achieve a realistic goal!

4. Once I'm finished with the diet, I can go back to what I did before! All too often people view diets with a starting point and an ending point. The hope is that you will use the diet to shift what you're doing now, whether it's limiting your sugar intake, reducing your daily calorie consumption, increasing your water or whatever it may be. Your attempt should be to lose the bad habits you've grown accustomed to. I remember a reader once wrote in to my column saying, "A good friend of mine just lost 60 pounds on a diet, does that mean he can go back to his 'old' way of eating?" I wasn't sure if the reader was serious or not, but let's think about that question. If he had 60 pounds to lose because his health was poor, why in the world would he want to go back to his old way of eating (which clearly got him into trouble)? So, when you begin a diet, look at the aspects that make sense to you and your current lifestyle. These are the pieces you want to apply to your lifestyle. If there are aspects of a diet that are not appealing, let them go and stick with what works for you!

5. I need someone to tell me what to eat! Here's the deal, we all KNOW what we should be eating. However, due to the plethora of information available, we have become a society confused with which foods are good for us and which are not. We have become consumed with eating to lose weight versus eating to be healthy. When you eat well and are active, nine times out of 10, your weight will be where it needs to be. It might not jibe with the weight charts that are out there, but eating well and exercising will give your body what it needs to be healthy. In other words, daily activity and mindful nutrition results in an appropriate weight! You know you should be eating more fruits and veggies and less processed foods, right? So you DO know what you should be eating. Believe in yourself enough to know that you've got what it takes to make the right changes!

6. If I just exercise a couple of hours a day, I can eat whatever I want! Yeah, and if I just wish hard enough, I can sing like Barbra Streisand. The truth is that exercising simply in an effort to lose weight just won't cut the mustard. Your success will be short-lived and never become a regular part of your lifestyle. Exercise needs to be embraced for all of the right reasons including: more energy, improved quality of life, reduced risks of cancer, cardiovascular risks and osteoporosis. Find one of the hundreds of benefits that speaks to you and go for it. If you exercise simply to keep your weight in check, it will never be enough to maintain weight loss.

7. I don't have time to exercise so I'll just cut out more calories! Again, you need to focus on health. If we make decisions to alter our lifestyle simply for weight loss, "Fuget about it!" -- it will never last. You MUST figure out incentives valuable enough to you that will get you to exercise and eat well for all of the right reasons. How many calories are you willing to cut out and at what cost? Here is something that has helped me immensely: Living Healthy 80/20. If you can exercise and make sound nutritional choices 80 percent of the time, you'll have a 20 percent margin of error. We usually don't exercise and eat right every day of our lives, even those of us who are committed to doing so. Life happens and for whatever reason, you don't exercise or you're forced to pick up fast food. But if that only happens 20 percent of the time, the odds are pretty good that you'll maintain a healthy lifestyle.

8. Writing things down doesn't make a difference! Trust me, it does. Some of my greatest client success stories come from those who were committed to keeping track of what they put in their mouth. Come on, how many times do you pop something into our mouth and then say, "It was small, it doesn't count?" We all have, but if you're writing things down you can clearly see where your biggest struggles lie. Additionally, if you are able to see where those struggles are, you can begin taking steps to change them, one at a time. And that, my friends, is the secret to long-term success -- baby steps!

9. You're bad! No, actually, murder is bad, YOU are not bad. Making an unhealthy food choice is NOT bad. As long as we continue to view our choices as bad or good, we will always struggle with change. When making choices about exercise or food, more often than not we TRY to make the best choices. Sometimes stress, time constraints, and lifestyle change can have a huge impact on our choices. Being unable to make healthy choices upon occasion is not BAD. We all have challenging weeks, sometimes even challenging months. Doing the best you can do is all you can do. I often pose this question to my clients when they tell me they've been bad, "What would you tell a friend who was struggling with good decisions?" Nine times out of 10, they end up answering that question with what they need to be telling themselves: "It will be OK, there's always tomorrow." So stop beating yourself up, stop calling yourself BAD. If your kids come home from school and tell you that they answered a couple of math questions wrong on a test do you call them bad? Of course not, you figure they will learn from their mistakes and answer them differently next time. Right? Right!

10. New Year's Resolutions! Let's just say here and now, that never again will you look to the New Year as your time to drop weight and get active. Why? Because you're going to do it today and tomorrow and the next day and the day after and so on. Waiting until a particular time of year, because you believe it will be the key to your success just doesn't work. Think about how many New Year's resolutions you have made to lose weight... probably more than you'd like to count. Start taking baby steps toward healthy living. Start making small changes that will have a BIG impact on the quality of your life. Only you can make the decision to make changes in your lifestyle, and only you can decide which changes are reasonable and which are not. [source]

To lose weight you need a strong commitment, the right attitude, the right foods, the right exercise and you need to get rid of STRESS! Here are some keys that will open the door to your weight loss. By using these keys you can have permanent weight loss, feel full of energy, and be your ideal weight without diet or struggle.

Here are the 4 types of stress and how they effect weight gain:

Type Stress Why How it Affects Weight Gain Nutritional Improper or inadequate foods & nutrients Body doesn't get balanced nutrients and/or food is improperly processed. Emotional Eating for “wrong reasons” / “holding on” to weight Body/Mind develops cravings, food dependency and overeating Physical Not enough exercise or illness Slows body metabolism and increases fat storage in the body Environmental Outside pollutants; bad food/drug pollutants Slows down food processing and other body processes

To lose weight without sacrificing energy or performance, you have to eat the right foods at the right times. Here's how by: Madelyn H. Fernstrom Ph.D., C.N.S.

It seems almost impossible that runners could become overweight. All that running, all those calories burned along city streets and down park paths--it just doesn't seem right (or fair).

The problem is that we read about the performance-oriented nutritional habits of ultrathin elite runners (lots of carbo-loading and truckloads of energy bars, gels, and drinks), then assume that as recreational runners we should do the same. But we're not elite runners. We're average people who use running to manage our weight, increase our energy, and lead healthy lives.

Think about this scary fact: It takes only 100 extra calories a day to gain 10 pounds in a year. That's one high-calorie prerun snack that you didn't need. Or one unnecessary bottle of sports drink before a 30-minute walk. The extra weight many runners carry around is simply the result of eating for energy or performance--with little regard for total calories. But calories do count, and as runners we tend to underestimate the amount we eat and overestimate the amount we burn.

What you need to do is match your eating plan to your running habits. You need to know exactly when to eat those carbohydrate-rich foods that will give you the energy you need to run well.

You also need to know when to consume the lean proteins and heart-healthy fats that will keep you satiated while still losing weight. You need the Runner's Diet.

The Runner's Diet helps you determine the real number of calories you need to maintain or lose weight based on your current running schedule. It's a 50-25-25 eating plan, where 50 percent of your calories come from carbohydrates, 25 percent from protein, and 25 percent from fat. With half of your calorie intake coming from carbs, the diet provides you with plenty of readily available fuel for your runs. And with the rest of your calories split evenly between proteins and fats, you feel full longer, which is key to losing weight. The diet also focuses your carbohydrate intake around your runs and emphasizes the right proteins and fats for all other meals to optimize performance and weight loss. Finally, you'll have lots of choices when deciding what to eat. To start the Runner's Diet, follow this simple, six-step process.

If weight loss is your main reason for running, follow these rules for results by Amby Burfoot.

While some people run to lose just a few pounds, others have much bigger targets. They want to lose 20, 30, or more pounds. And, naturally, they want the pounds to melt off quickly and easily.

Imagine their surprise--and disgust--when they sometimes gain a pound or two in the first weeks of their training and when their subsequent weight loss is steady but not spectacular.

Running is perhaps the most effective way to lose weight, but that doesn't make it either fast or magical. In fact, you may gain a few pounds early on as your body converts fat tissue to muscle tissue, which is denser and heavier than fat. But if you stick with the program, you'll literally run off the excess pounds.

Here are some of the strategies that have proven most successful for runners interested in maximum weight loss.

Run 25 to 30 miles a week. According to statistics from the National Weight Control Registry, which studies people who have lost at least 30 pounds and kept the weight off, individuals who succeed in their weight-loss efforts burn about 2,800 calories a week through planned exercise. Note that you don't have to run fast or win races, you simply have to be disciplined enough to put in 25 to 30 miles a week of relaxed running.

Run long and slow. Slow workouts that last 90 minutes or more put you into the fat-burning zone, where your body begins to use stored fats, rather than carbohydrates, as a source of fuel. You can't and shouldn't do these longer workouts every day. With good planning, you may be able to fit in two a week. And, yes, it may take you months to work up to a run this long. (For more information, see "Running and Walking" on page 22). Don't be afraid to mix running and walking to reach your goal.

Several times a week, at the end of an easy run, do five or six strides on the grass or on a smooth road surface. Strides are 60- to 80-meter bursts of running at a fast but controlled speed. You don't have to sprint like an Olympian; simply pick up the pace and run smooth and fast for about 10 seconds. Then decelerate, jog for a minute or two until you feel recovered, and do another stride. These bursts of faster running at the end of a workout will boost your afterburn, increasing the number of calories that your body burns after you have finished running.

Eat often and eat everything in moderation. Restrictive diets simply don't work. Everyone falls off the wagon at some point. Better to start the day with a good breakfast, eat many small carbohydrate-packed meals during the day, and even occasionally include small portions of those forbidden, fatty foods. Satisfy your cravings, then get on with your healthy nutrition and exercise program.

5 Principles of Maximum Weight Loss

1. Running burns more calories than any other simple exercise and has produced more weight-loss success stories than any other activity. But the pounds don't just magically disappear. You must be disciplined and consistent in your training program and take a long-term approach.


2. To lose more weight, run more. You don't have to run fast. You just have to spend the time moving on your feet. The best results seem to come from 25 to 30 miles of running a week.


3. If possible, run 90 minutes or longer several times a week. (Yes, it may take you months to work up to this duration.) Also, do strides several times a week. Both of these strategies can give a boost to your calorie-burning efforts.


4. Drink plenty of water. You can cut up to 15 percent of your daily calorie intake by substituting water for juices, colas, and similar beverages.


5. Don't go on a restrictive very low calorie diet. This will only lower your metabolic rate. Eat breakfast and other carbo-packed meals and snacks regularly throughout the day.
[source]

For Elle Jay & anyone else who wondered what the hell I was talking about when I uttered the phrase HIIT yesterday.

HIIT training, which stands for High Intensity Interval Training, is one of the best methods for fat loss and muscle retention. HIIT training is not new, but is a form a interval training which has been used for many years. HIIT training is the best way to burn fat without burning muscle. Studies have shown that long endurance activates such as aerobics cause muscle catabolism (the breakdown of muscle tissue). HIIT training allows you to lose the fat without losing muscle. If you need proof all you need to do is look at sprinters to see that they have low body fat and lean, defined bodies.

HIIT and interval training are very similar, the only difference is the intensity in which they are done. So what is interval training? Interval training is a varying of intensities within one workout , where you add a low intensity bout with a higher intensity bout. HIIT training is a very high intensity bout with a lower intensity bout. You can perform your interval training in many ways, and you should use variety. You can perform it on a stationary bike, stairmaster, mountain bike, local track, etc. Change it up often. [source]

This site gives a pretty good overview and training plan. Having done BFL (book) before, I'm doing their version:

The cool thing about HIIT, is that you can do it w/anything. Biking, running, rope jumping. So the possibilities are endless. I'm doing walking now, but when level 10 no longer makes me wanna hurl, I'll up the intensity all around. The muscle media version intrigues me but I don't quite get it, I'll read up on it more and give it a shot over the summer.

Cardio Timing: The Secret to Burning Fat Up To 300% Faster - by Tom Venuto

When is the best time of day to do your aerobic exercise? The answer is any time! The most important thing is that you just do it. Continuous cardiovascular exercise, such as walking, jogging, stairclimbing, or cycling, sustained for at least 30 minutes, will burn body fat no matter when you do it. However, if you want to get the maximum benefits possible from every minute you invest in your workouts, then you should consider getting up early and doing cardio before you eat your first meal - even if you're not a "morning person." Early morning aerobic exercise on an empty stomach has three major advantages over exercising later in the day:

So this being tweak week, for my own future reference I'm noting what's working & not working. Yesterday I chatted about my workouts thus far. Today is the food.

To bring everyone up to date, here's a brief recap. The last 10? weeks, I've concentrated on working out, making it my thing. I play around w/food but nothing too strict. As I can't I'm unable cook right now (& won't be able till after June) I figure I'll get drill sergeant on my ass in July. Each week I tinker w/my meals combining what I know I'll eat w/what I should eat. I've been grooving & losing w/it and life was good. My calories were in the 1600-1800 range & my breakdown was roughly 55-25-25 (carb/protein/fat).

Last week after getting hit w/2 unexpected expenses, my food budget was shot. I had to eat on ? the money I normally spent and was stressed the fug out. I made a ? assed attempt @ shopping w/my new constraints on Saturday. I thought I did pretty good, I mean I got enough food for the week, sure some of it was more carby than usual, but hey, it was a sacrifice.

So here's what been physically happening to me the last two days. I've been FREAKING starving. And it's not b/c of the 100 calorie drop. Earlier in the year I was eating that amount and felt fine. It's the nutritional breakdown stupid. Stupid being me, not you of course. I'll never call you stupid.

So what type are you? [via Marci who has RAWKED @ her first goal of losing 30lbs!]

Your score is 1.67.

Your body is between an EndoMorph and a Mesomorph. Choose a middle approach between the follow recommendations.

Endomorph: An Endomorph's biggest concern should be the losing of fat and adopting a lifestyle that keeps it off. Strength training should be done to get a better muscle to fat ratio and therefore improve metabolism. Use moderate weights at a fast training pace (very little rest between sets and exercises). You should lower your calorie intake (but not try to starve yourself) and should eat frequent but small meals. Sugars, sweets and junk food should be eliminated from your diet. Engage daily in some activity like brisk walking, biking, etc., and try to increase the amount of time you spend each week.

Mesomorph: Mesomorphs have a naturally fit body but to maintain it or improve it you should exercise and diet correctly for your type. Strength training can be done more often and for longer sessions then would be good for an Ectomorph, but you must still be carefull not to overdo it. You should train with moderate to heavy weighs and at a moderate pace, not resting too long between sets. You will find you gain muscle quite easy (some women and even men might not want to get too bulky, but this won't happen suddenly. When you are happy with your muscle size simply train to maintain it). Stick to a good healthy diet to keep you lean and muscular, and watch for any slow creeping fat gains. Engage in and enjoy aerobic activities, sports, etc. but do not overdo.

The points I like most are the things that I'm already doing or plan to do:

- An Endomorph's biggest concern should be the losing of fat and adopting a lifestyle that keeps it off.

- Use moderate weights at a fast training pace (very little rest between sets and exercises).

- You should lower your calorie intake (but not try to starve yourself) and should eat frequent but small meals.

- Sugars, sweets and junk food should be eliminated from your diet.

- Engage daily in some activity like brisk walking, biking, etc., and try to increase the amount of time you spend each week.

- Mesomorphs have a naturally fit body but to maintain it or improve it you should exercise and diet correctly for your type.

- You will find you gain muscle quite easy.

- Engage in and enjoy aerobic activities...

Hmmmm indeed Marci.

How to Lose Body Fat: Fat Loss Basics by Anthony Ellis Believe it or not, losing a little or a lot of fat involves pretty much the same concept - consistent dieting coupled with cardiovascular exercise and weight training. This is how the professionals do it, and it works.

Many of you may be hesitant to start a weight training program, but the benefits far outweigh any reservation you may have. Weight training enhances your fat loss by increasing your muscle mass and more muscle means more calories burned (faster metabolism). It also it gives your skin a more tone, tight appearance, lowers your blood pressure, strengthens your bones, improves your agility, increases your flexibility, strengthens your immune system and gives you more energy and a brighter outlook on life.

If you have a high level of body fat, or you have never been able to successfully lose fat, you should consider trying a program that not only focuses on dieting, but also includes adequate cardiovascular activity and weight training.

If you are already very muscular, and you just want lose a little body fat, then a fat loss program that includes regular cardiovascular activity and weight training is perfect for you. The best way to get ripped and maintain as much muscle as you can is to diet slowly. The truth is, when you are on a low calorie diet, your body prefers to use muscle tissue for fuel rather than excess body fat. So, the slower you lose weight, the more likely you are losing fat and not muscle.

Ideally, you should aim to lose no more than 1lb - 1.5 lbs per week that's it. If you are obese, then you should try to lose no more than 1% of your bodyweight per week. Any more than that and you are sacrificing muscle.

Women do tend to lose fat at a slower rate than men, but don't let this discourage you. Women simply store fat more efficiently than men because it is needed during and after pregnancy. As your body fat levels drop, you will notice that the fat loss comes off in reverse of how it was put on. So, the most recent fat gains will come off first, while the old fat that has been there for a while will take the longest to lose.

The most difficult fat to lose usually centers around the waist, belly and lower back areas for men, and the upper thigh and buttocks, area for women. The fat in these areas are the most difficult to totally get rid of. These areas are comprised of mostly brown adipose tissue (fat). This type of fat is difficult to lose because the low blood flow in these areas hinder the fat mobilization. So, if the fat can't be moved into the bloodstream to be used as fuel, those love handles will never go away.

That's why thermogenic agents like ephedrine and blood thinning supplements like aspirin help to improve fat loss - they increase circulation into these hard to reach areas and mobilize the stubborn fat.

Remember that you cannot spot reduce! What I mean by this is that you can't pick and choose the areas that you would like to lose the fat and do exercises that work those areas expecting the fat to just magically disappear in those areas. Your body does not work that way. The only way to decrease the amount of fat in certain key areas is by lowering your total body fat levels. As you lose fat, it will come off all over your body, not just in specific areas.

If you follow a complete diet and weight training program for at least 12 weeks, you will begin to see dramatic changes occurring with your body, and I'm not just talking about the obvious physical changes, I'm also talking about the psychological and physiological changes. You can expect lower body fat (of course), increased muscle mass, increased metabolism, increased sense of well-being, more energy, lower bad cholesterol level, increased good cholesterol level, decreased risk of heart disease, deeper more restful sleep and most important, increased self-confidence.

To be successful, your fat loss program should include the following:

• A calorie restrictive diet, which requires you to eat no less than 10x and no more than 15x your LEAN bodyweight in calories.
  
• Regular cardiovascular activity for at least 30-45 minutes 3-4 times per week. Some recommend a moderate pace while other recommend a vigorous pace -- it doesn't really matter as long as you are exercising.
  
• Weight training.
  
• Supplementing your diet with vitamins, minerals and amino acids. Vitamin C, L-glutamine, and a good multi vitamin are the bare essentials.
  
• Adequate dietary fat, including high amounts of Essential Fatty Acids (Omega-6 and Omega-3).
  

Finally, make sure that the program you decide on is compatible with your lifestyle and schedule. You can have the greatest program in the world, but if you cannot implement it then it is worthless. There are thousands of fat loss diets and workouts that will work, but the hard part is finding one that works for you and the specifics of your diet and schedule restraints.

A WORD ON CONSISTENCY

Ok, so you want the secret to fat loss? Well, here it is: CONSISTENCY. You can have the best diet, the best training schedule, join the best gym that has the best equipment, but without consistency it's all worthless.

Over the past two years, I've talked to hundreds of people who have successfully transformed their physique. Though most of them trained in totally different ways, there was one common denominator that appeared throughout each success story: Day in and day out, they followed their pre-determined plan, consistently without fail. There are many paths to your goal but you will never reach it unless you consistently put one foot in front of the other. You must find the determination and drive within yourself to see this through. If not now, then when?

In the grand scheme of your life, can you afford a slight inconvenience to create a fantastic physique -- or will you continue to be an "Average Joe" for 80 more years! Which sounds more inconvenient to you?

I can see it's easy to make excuses, after all, I used to do the same thing. Don't get caught up in this. The truth is, the hardest part any training routine is getting started. You've got to break your old habits and make new paths for yourself. If I can do this, anyone can. The only thing that separates me from most other people, is the fact that once I decide on a goal, I will not stop until I reach it. It's that simple.

Gaining muscle or losing fat, like anything in life, is a simple matter of staying focused and being consistent. Fortunately, it's never too late to get started, and you will thank yourself a few months down the road. Remember that saying, "Do what you've always done, and you will get what you've always gotten". Now, read it again.

[emphasis mine]

Everyday I become more and more fascinated with the body. I find myself looking up facts on a daily basis. This week I found quite a few articles explaining biological functions @ a level even I can understand. Over the next few days I'll post the articles I found.

A recurring theme I'm seeing says that eating right & exercising can cure just about every single common ailment that's advertised on TV.

The human body is truly a beautiful thing.

        Fat Loss For Beginners - 8 Tips For Getting Started by Tom Venuto

EVERYONE who wants to get leaner should read this article. Yes, I know it says "Fat loss for beginners," but sometimes we veterans forget what we once knew or we don't practice what we now know. If you're a beginner, this will be an introduction. If you're experienced, let this be a reminder.

1. JUST GET STARTED - TAKE DECISIVE ACTION!

There are so many opinions about how to lose body fat that many people end up completely confused and they don't do ANYTHING!

They've read about 27 ways to diet, 34 ways to do cardio, 101 ways to lift weights and 79 supplements to take. But they still don't have a clue how to start.

You stuff your brain with so much information it feels like it's going to explode, but then you never do anything about it. You're like a deer stuck in headlights. Sound familiar?

I call this the "paralysis by analysis" syndrome.

The most important thing you can do is take action. Just begin the journey and figure it out as you go. Better still; get a coach or trainer right from the start.

Actually, losing fat is not that complicated. You don't need a PhD in exercise physiology to figure out that any exercise is better than no exercise. You don't have to be a genius in nutritional biochemistry to figure out that an apple is better than a pop tart. Getting lean is simple: Exercise. Eat healthier foods. Eat smaller portions. Isn't this stuff just common sense? Didn't your mother tell you this?

So what's stopping you? What makes you freeze up?

If you're like most people, FEAR is stopping you. You're so afraid of doing something wrong, you choose to do nothing rather than make a mistake or look foolish.

What you must understand is that people who accomplish much and people who accomplish little BOTH have fears. The difference between the two is that the latter feels the fear and lets it immobilize them. The former feels the fear and does it anyway.

Begin the process. You can always fine-tune your program as you go. Naturally, it's better to aim and then fire, but its better to fire and then adjust your aim later than not to fire at all. You can't win a battle by hiding in the trenches.

2. WALKING IS A GREAT WAY TO START A CARDIO PROGRAM

Ok, so you've decided to forge ahead in spite of your fear and start working out. Congratulations. Now what? How do you choose between Stairmaster, Tae Bo, Lifecycle, Yoga, Kickboxing, Elliptical machine, jogging, swimming, etc.?

Any exercise is better than no exercise so stop over-analyzing: just pick something and start. Just do it.

If you can't make up your mind, then here's the simplest, easiest, most guaranteed way for any beginner to successfully start a fat loss program:

Walk!

Here's why:

• It requires no equipment
  
• It requires no knowledge of exercise technique
  
• It can be done by almost everyone, regardless of experience
  
• It can be done almost anywhere
  
• It's safe

For all these reasons, walking is the perfect way to begin. However, the better your condition becomes, the more you'll need to advance to higher levels of exercise intensity to reach higher levels of fitness.

I'm not saying you should abandon walking, but if you decide to keep walking, a casual stroll will no longer do. For an experienced exerciser, I would consider walking a method of locomotion more than a serious workout.

There's a big difference between walking for health vs walking for fat loss. Even a 10 or 15-minute casual walk has health benefits. But if you want to turn walking into an effective, fat-melting workout, you'll need to push yourself for 30 minutes or more several days per week. Walking briskly uphill (or on an inclined treadmill) is an excellent fat-burning workout for anyone.

3. DON'T GET CAUGHT UP IN MINUTIA - FOCUS ON FUNDAMENTALS

Read any book about success and it will tell you "pay attention to detail." Sounds like good advice - unless you haven't mastered the fundamentals yet. In that case, it's the worst advice you could follow.

Every day people send me questions like these:

"Should I use a fast acting protein powder like whey or would casein be better? What if I mix both and also add a little bit of Soy? If I use all of them, what ratio of the three would be ideal and when should I take them?"

"I want to do the ephedrine-caffeine stack and it says to take 20 mg of ephedrine with 200 milligrams of caffeine. The ephedrine comes in 25 milligram tablets, so should I chip a little bit off the tablet to get the right ratio?"

Do you see the problem here?

These are legitimate questions, but they're completely moot if you're eating doughnuts and sitting on the couch all day long. Fix your diet and get your butt moving first, then worry about the little things.

Emerson said, "The height of the pinnacle is determined by the breadth of the base." The heights you reach will depend entirely on how broad a foundation you build. Great coaches such as Vince Lombardi and John Wooden credited most of their success to drilling their players on fundamentals.

Forget about ALL the minutia until you have the fundamentals down cold!

• Forget about supplement dosages
  
• Forget about macronutrient cycling
  
• Forget about tempo manipulation
  
• Forget about glycemic indexes
  
• Forget about the latest Bulgarian or Russian periodization program

Master the fundamentals first!

The fundamentals of fat loss include:

1. Do your cardio,
   
2. Lift weights,
   
3. Burn more calories than you consume
   
4. Eat 5-6 small, frequent meals and never skip meals,
   
5. Keep your fat intake low, but include small amounts of good fats,
   
6. Eat natural foods; avoid processed & refined foods,
   
7. Eat more complex carbs, fruits & vegetables,
   
8. Eat lean proteins with each meal,
   
9. Think positive: visualize yourself as you would like to be.
   

If you're not doing all these things, and you're looking for the perfect supplement stack or the optimum periodization plan, I'm afraid you're barking up the wrong tree.

I don't want you to think that details don't matter - they do. The "Law of Accumulation" states that every success is a matter of hundreds or even thousands of tiny efforts that often go unnoticed or unappreciated. Everything counts. Everything either helps or hurts. Nothing is neutral.

The problem is when you get bogged down in minutia before you've even learned the basics. Minor details produce minor results. Major fundamentals produce major results.

Don't major in minor things. Lay your foundation first, then move on to the finer points. And remember, as Jim Rohn says, always be suspicious of someone who says they've found a new fundamental.

4. KNOW YOUR CALORIES

The most important dietary factor in fat loss is not how many grams of carbohydrate, protein or fat you eat, the most important factor for fat loss is calories. Eat more than you burn each day and you will store fat. Eat less than you burn each day and you will lose fat.It's just that simple.

Where the calories come from is important too, but unless you understand the calorie concept, nothing else matters.

I'm appalled at how many people claim to sincerely want to lose body fat who admit they haven't a clue how many calories they eat.

Get serious! If you don't have the faintest idea how much you're eating, how can you expect to make any progress?

Did it ever occur to you that your ONLY problem might be overeating!

Do you realize that too much of anything gets stored as fat?

That's right - even if you're eating nothing but "natural and healthy" foods, if you eat too many of them, you're still going to get fat.

Portion control, my friend, portion control!

On the other hand, maybe you're under-eating and slowing down your metabolism. There's a fine line.

For all the details on your daily calorie needs, refer to my article Calorie Calculators

5. NEVER, EVER QUIT! MAKE FITNESS A LIFESTYLE!

Do you know what is the biggest mistake made by beginners?

They quit!

Remember in the January issue, where I mentioned how attendance in our gym shoots up for about 6-8 weeks around New Year's? Well, it's back to normal now because all the quitters dropped out already.

What's especially sad is that most people quit right when they're on the verge of making substantial progress.

Remember: You're never a failure as long as you're working on the progressive realization of a worthy goal. But the second you quit, then it's official - you're a failure.

Quitting should not even be an option because...

FITNESS IS A LIFESTYLE!

Don't let these four words slip by you just because it's an oft-repeated clich鮠This is an important mindset! You have to stop thinking of getting in shape for a New Year's resolution, vacation or wedding (or a contest, you bodybuilders). You must start thinking about getting healthy and in shape FOR LIFE.

When you're just starting out, firmly resolve that quitting is not even an option. Don't approach this endeavor with an "I'll try" attitude. If you accept quitting as a possibility, you might as well not even start; just grab that remote control, a bag of chips and get back on the couch where you were before.

Also, understand that results may come slowly in the beginning if you're not the genetically-gifted type. This process requires great patience and persistence for most people.

Most beginners never allow themselves the time it takes to get any momentum going. They expect too much too soon, get discouraged and quit.

It takes a big push to get started. It's like getting a rocket off the ground - it uses most of its fuel just launching off the pad, but once it's in the air and the inertia has been overcome, it can keep going with very little energy expenditure. Don't quit just because it's difficult to "launch!"

6. GET A PERSONAL TRAINER, COACH, OR MENTOR

Life is too just too short to learn everything there is to know on your own. Don't waste time climbing the ladder only to find it's leaning against the wrong wall! Learn from the experts. Get a trainer, personal coach, or mentor to help you start right - right from the start.

7. JOIN A GYM IF YOU CAN, BUT A SET OF DUMBBELLS ARE MORE THAN ENOUGH TO GET YOU STARTED

I admit I'm showing my bias by saying everyone should join a gym (I'm in the health club business), but I sincerely believe nothing beats working out in a high quality health club. In a well-equipped gym, the possibilities are endless, the atmosphere is motivational and people are there to help you.

More often than not, however, beginners start at home. That being the case, I admit that you don't need a gym to get started. You also don't need any of that garbage advertised on late night TV. The only piece of equipment you need has existed for over 100 years - that's right, the humble DUMBBELL!

Remember - don't overcomplicate this - think basics, basics, basics (and dumbbells are as basic as it gets.)

Dumbbells are the single most versatile piece of equipment in existence. You can perform hundreds, even thousands of exercises with dumbbells.

Ladies, a set of 3 to 20 pounds will be more than sufficient. Guys, a set from 10 to 40 pounds should do the trick (for now). I've also heard wonderful things about Powerblock dumbbells for space-saving, although I don't have first hand experience to cite.

If you also get yourself a bench and clear out a little corner in your favorite room, then you're ready to roll!

Here it is - The beginner's all-dumbbell routine:

• Dumbbell bench press (chest)
  
• Dumbbell side lateral raise (shoulders)
  
• One arm dumbbell row (upper back)
  
• Dumbbell extension behind head (triceps)
  
• Dumbbell Bicep curl (biceps)
  
• Dumbbell Lunges (thighs)
  
• Dumbbell One leg calf raise (calves)
  
• Dumbbell leg curl (hamstrings)
  
• Crunches (abs)

There you have it. Simple and effective. At home or in a gym.

If you're just starting, do this routine for 2-3 sets of 8-12 reps per exercise, except calves and abs which you can go up to 20 reps. Rest 1 minute between sets. You'll train your whole body in each workout, 2 -3 three days per week, non-consecutive days.

After 3 - 6 months, you'll probably need to add exercises and move up to a split routine. (So I guess I have to do another article, called 8 tips for intermediates: How to keep going).

8. WEIGHT TRAINING IS NOT OPTIONAL - IT'S MANDATORY!

It's is a common misconception that you should start with aerobic workouts and lose the fat first before adding weight training.

Unfortunately, the best you can hope for from diet and aerobics alone is to become a "skinny fat person." You may lose weight, but you'll have a poor muscle to fat ratio and a "soft" appearance.

Obviously, weight training is the key to developing strength and muscle. What few people realize is that weight training also increases fat loss, although it occurs indirectly.

Weight training is anaerobic and burns carbohydrates (sugar).Cardio is aerobic and therefore burns fat. So it seems logical to focus on aerobic training for fat loss.

However, something interesting happens "beneath the surface" when you lift weights. Weight training increases your lean body mass - aerobic training does not.

Low calorie dieting and aerobic training without weight lifting can make you lose lean body mass. If you lose lean body mass, your metabolism slows down, and this makes it harder to lose fat.

If you increase your lean body mass, you increase your metabolic rate and this makes it easier to lose fat. With a faster metabolism, you'll burn more fat all day long - even while you're sleeping!

If you have limited time, and your main priority is fat loss, then do a very brief weight training program and spend the majority of your time concentrating on cardio. But never neglect the weights completely - always do both, and if possible, devote equal attention to each.

[source]

Q. How long does it take to get noticeable results from a workout regimen?

A. First, define for yourself what you mean by "noticeable" This is a very hard question to answer because everyone has a different idea of what they want to see as "noticeable results." If you mean "reduction in inches" you can see some changes in 3-6 weeks. If you mean "increased energy and decreased hiking times" you can experience that in as few as 2-3 weeks, with gained speed on each and every outing. If you mean "lose the excess 50 pounds and have a six-pack" that could take an entire year or more. If by "noticeable results" you mean an increase in a specific lift (i.e. more pull-ups or pushups) you can see changes in as little as 1-2 weeks. If you are starting your training right now (i.e. in February) for a summer activity, you have plenty of time to strengthen your body for your favorite outdoor activity, decrease hiking times, as well as start to transform the outward appearance of your body.

Second, consider the following variables There are literally so many variables that affect your training and how your body will react to your workouts. To get started on your way to "noticeable results," whatever that may mean to you, remember the following five points:

1. STARTING POINT What is your current activity level? Do you know your percent body fat? Most importantly, do you have the right GENES to see fast results? Most of us do not. If you are brand new to exercise, you will probably "see" faster results than someone who has been training for several years, as nearly any exercise plan out there will make a difference when you are just starting out. As your body gets stronger and more fit, "noticeable" results take more time to see.
2. TIME It took time for you to put on the weight, and it will take at least as much time to lose it (it seems like losing weight is far more challenging for most people than gaining!) Quick fix solutions almost always backfire, so what you really need to keep in mind is that you need to make LIFELONG HABIT CHANGES, things you can enjoy and include for many years to come, not merely a few short weeks. A new habit takes at least 3 weeks to become firmly established; it will take at least that much of a time commitment for most people simply to adapt the HABIT of exercising and eating well, and another 3 weeks to feel and look better. Anytime you are starting a new program, allow at least 6 weeks to "see results."
3. CARDIOVASCULAR TRAINING Analyze how much cardiovascular exercise you are performing (how much, how often, when, what kind, and how intensely you train). If you are doing the same workout 4 days a week and have been doing so for months, you simply are not providing enough stimulus for change - your body has already adapted to what you are doing and you need to either increase duration of your workouts, up the intensity, or try another type of exercise. See our articles on Interval training for ideas on how to get out of a rut with your aerobic training at www.bodyresults.com/E2FartlekIntervals.asp.
4. STRENGTH TRAINING What is your current routine? Are you using strength machines or free weights? Are the exercises appropriate for your training goals? How long are your strength sessions? How many sets, reps, and weight are you using? And when was the last time you changed your routine? If you continue to use the same weight for each exercise and have for months, again, as in number (2) you need to change something about your program. If you usually do sets of 15 repetitions and would like to see noticeable gains in strength, you need to increase the weight you are using and perform sets of 6-10 repetitions. If you have been doing sets of 100 abdominal curls but still have lower back problems and cannot see your "six-pack" showing, not only do you need to include exercises to help strengthen the lower back, but you also need to pay more attention to your nutrition. If your number one goal is to change your body composition (i.e. reduce body fat) but you do not include any strength training, then your top priority should be to start including strength training in order to build lean muscle mass.
5. NUTRITION For most people interested in "seeing results" and "losing bodyfat," this is by far the hardest but most important component to manipulate. By reducing your intake by 250 calories a day (the equivalent of roughly a small serving of McDonald's French Fries or 2 pieces of buttered toast) and increasing exercise expenditure by 250 calories a day (a 30 minute walk or bike ride) you will lose weight at a safe rate of a pound a week. Any adults (21+ years of age) consuming fewer than 1200 calories in order to "crash diet" are literally setting themselves up for suffering from the "yo-yo diet" syndrome: destruction of lean muscle mass and reduced metabolic rate, so as soon as you return to your "normal eating habits" you will likely regain what you lost and then some. REMEMBER, these are LIFELONG HABITS you need to establish now. For more on whether a Low Carb diet might work for you, see our new article at www.bodyresults.com/E2lowcarbdiets.asp.

SUMMARY When starting out on a strength training program, you can literally start to see results in 1-2 weeks; adding cardiovascular exercise can help you feel a difference (increased energy and stamina) in as little as 2-3 weeks, or weekly on some measured outing such as a hike. Your body gets used to whatever workout program you are doing in roughly 3-4 weeks, so if you don't keep changing SOMETHING about your workouts, you may find yourself reaching what's called a training plateau and stop making noticeable progress. Rule of thumb: whenever you start to get a little bored with your routine, it's time to change things to keep it interesting and varied. If you are not getting the results you want in 6 weeks, it's time to make some more dramatic changes! [italicized text emphasis mine]

[source]

I loved this article the first time I found it and originally posted it on my old blog. Now that I reread it, I have finally decided to post my official pudge pic comparison pics @ the 6 week point better known as Day 42. For those keeping score @ home, that means Friday March 4th.

When we last visited the princess she was walking around in stomach slicing black pants. Let's see what she has gotten herself into lately?

This morning our fair princess is rudely awoken by the castle guard. Noooooo she moans and snuggles further into bed. Up with ye! he snarls, You know what day it is.

5 more minutes kind sirs, she pleads.

The castle guard rips the fluffy duvet off and seizes her by her love handles. Move it missy. Sighing deeply she climbs out of bed and puts on her robe.

He leads her down the dark dank stairwell where the stench of must & sweat hang heavily in the air. She enters the Nekkid Chamber where she is allowed to prepare for the weekly ritual while keeping some sliver of modesty.

Once she is fully unrobed he lowers her down onto the cold steel Scale of Doom. She keeps her eyes tightly closed as her feet touch bottom.

I will not look, I will not look, she softly chants.

Open those eyes! he bellows from above.

She prays quickly, "Dear Fairy Slim Mother, please oh please grant me 1lb this week. Preferably 2lbs, but I'll take 1 m'kay"

Suddenly the princess felt a chill across the back of her neck as a small voice whispered "Your wish is my command".

Opening one eye she sees: 179.5.

Furrowing her brow, she pouts for bit. She steps off the scale and steps back on, "Can we try for 178.5"? she asks.

Nooooo!, the voice from above bellows again. Her Fairy Slim Mother scurries away saying, Don't be ungrateful.

The princess steeped back on the scale: 180

Eep! 179.5 it is, she titters nervously. Gathering her composure, she looks @ the scale, both eyes open this time, and graciously says, Not bad.

With that she was released from the chamber.

She was free.

Will there be less love handles to hold onto?

Does she conquer her fear of the torture room?

Will her Fairy Slim Mother grant a bigger wish?

To be continued...

I'm not carb conscious to the point of fanaticism, so I particularly liked this part of what he wrote:

The most fat you can hope to lose is 1-3 pounds a week. If you're losing more weight than that, you're not losing fat. You're losing water and muscle.

A good, healthy diet should look something like this:

Exercise every day. Weight train a few times a week.

Eat small portions throughout the day. Either eat six small meals, or three reasonable meals and have three small healthy snacks.

Eat unprocessed foods. In other words, foods that are as close to their natural state as possible (A twinky, for example, is not found in nature).

Have some of each of the five things at each meal. (Protein, Carbs, Fat, Fiber, Water.) Despite the Atkins people, your body really does need more Carbs than protein.

What will happen? At first, you won't lose as much weight. But you will lose inches. Your clothes will fit better. This is because you'll be gaining muscle as you lose fat. The muscle is denser, so you have the same number of pounds in less space.

(Notice that this is the opposite of the Ketosis plan, where the pounds come off before the inches. This time, the right weight is being lost.)

Then, pounds will follow. As you have a greater amount of muscle, your base metabolic rate will increase, and you'll be burning more calories just standing around.

Because you're constantly providing nutrients to your body, it won't feel as obligated to store the fat as tenaciously. And since you're constantly digesting, even that will burn more calories.

And then your body really will be a metabolic furnance. You really will be burning more calories. At a relaxed, safe, calm pace. The same gradual process that you took when you put the weight on.

If pounds are coming off but inches aren't, you're losing muscle, not fat, and you need to up your carb intake.

The good news is that the reverse is true as well--if the inches are coming off, but the pounds aren't, relax. Your weightlifting is paying off. You're gaining muscle at about the same rate you're losing fat. Your weight may be the same, but your state of health definitely isn't. [emphasis mine]

Maaahhhvelous!

Who knew I'd be bringing up the break up of Brad & Jen on a fitness blog, 'cept I'm not. Or at least not in the context of the relationship ending. Rather it's about a phrase I've seen in a couple of articles about her. That she had all these things going for her, the money, the hair, the fame, and she was fit.

?!?!!?

Fit?

Jennifer Anniston?

Ummmm...I don't think so.

But it did make me think. What made them describe her as fit? Was it because she was so skinny? When I look at her I don't see muscles or strength, she looks thin and frail. I catch the shows in repeats, some seasons she looks healthy thin others she looks rail thin. But if this is what the media would like to tout as fit I'm a bit scared.

I konw Star Jones Reynolds recently lost a lot of poundage in a relatively short time. To be honest, her face, the eyes mostly, look sickly. Years ago when Oprah tugged around that red wagon with fat, her head looked huge, her eyes sunk in. The faces of Al Roker & Randy Jacksons looks funny too.

One of the things they all had in common was extreme weight loss in a short period of time. In the last year or so since Oprah took up the weights, while she may be a bit larger than the wagon days, she looks soooooo much healthier.

Which brings me back to Jennifer, nothing against her of course, but the media adulation of her thiness for the sake of thiness and calling her fit, worries me.

To all my fellow 05 in 05 buddies, consider this:

IF I LOST JUST 1 POUND EACH WEEK OF 2005

by the first day of spring---
I'd be 11 pounds lighter.
I'd have a new spring in my step

by Easter------
I'd be 15 pounds lighter.
I'd be a cuter chick--or bunny

by the first day of summer---
I'd be 24 pounds lighter.
I'd feel so cool !!

by the first day of fall----
I'd be 38 pounds lighter.
Let the pounds fall!!

by Halloween---
I'd be 43 pounds lighter.
No more scale scares for me !

by Thanksgiving--
I'd be 46 pounds lighter.
I'd have so much to be thankful for!

by Christmas---
I'd be 51 pounds lighter.
Talk about a Merry Christmas!

by New Year's Day---
I'd be 52 pounds lighter.
A new year and a new me!

It doesn't take much for me to start back with bad habits. By the fall of last year I had my sleeping routine down. I was in bed, actually drowsy by 9 and waking up around 5.

Then the holidays came.

A study published yesterday found that people who sleep less tend to be fat, and experts said it's time to find out if more sleep will fight obesity.

Now I'm up till almost 2am. Last week it was 1am. Yesterday the final piece in the puzzle, afternoon napping, fell into place. Which explains why I couldn't fall asleep by 1 and now that it's morning and I am EXTREMELY drowsy.

It's a ruthless cycle.

When I worked out consistently, sleeping was easier. But I can't remember what came first. Either way they seem to go hand in hand and I've been reading more studies where lack of or erratic sleep impacts the metabolism.

So this weekend I'm resetting my body clock, it's Tuesday this week's a wash. Saturday I'm hitting the hay @ 9pm so I can wake up early Sunday. And no napping Sunday afternoon.

You may think that the place you call home is less important to your waistline than, say, genetics or your heinous eating habits, but you'd be wrong. Sure, those things matter — a lot — but they're not the only factors determining your overall fitness. That's why, for the past seven years, Men's Fitness has, well, weighed elements like commuting time, weather patterns, and even the total number of temptations (i.e., Dunkin' Donuts) you face each day as part of our exhaustive annual survey of size.

From my experience where I lived played a HUGEEEE (no pun) factor in times when I gained weight. When I lived in a major city with public transportation and I walked everywhere, I was svelte. When I lived in the suburbs and walked because I couldn't afford a car, I was svelte. The year I got the car, I put on about 10-15lbs. When I moved down south where public transportation is next to nil, tack on 15-20 more. *groan*

Figures.

My city is the 23^rd fattest. I knew I should have moved to Seattle. Houston, you have a problem.

South Dakota Man Loses 450 Pounds

His recovery was slowed because of an infection, but a man who once weighed half a ton may soon leave a hospital after losing more than 450 pounds.

Makes my 50 or so pound goal pale by comparion. Heh

Ok so these tips are from Men's Health, but I think it's applicable to both sexes. And it's suprisingly realistic about the phases you go thru when starting a new "diet".