Fitness Articles

By Whitney Provost

The problem:  You’re busy. You have to work, organize family activities, run errands, and make time for exercise. When do you decide what to eat? If you’re like many people, you don’t think about your next meal until you’re starving. And then you might be tempted to hit the fast food drive-through or the office vending machine for a quick fix. But if you’re trying to lose weight, you know this isn’t a good diet strategy.

The solution: Plan ahead. If weight loss is your goal, you should never be caught off guard and hungry. A little forethought is all it takes to create meals that will keep you satisfied and your hunger at bay. It doesn’t have to be difficult or time-consuming either.

Here are a few reasons that planning your meals in advance can help you lose weight more easily:

• Keeps your hunger under control. Fuel your body at regular intervals to tame your appetite and make it easier to stick to your diet. When you’re not starving, you’ll be able to resist the office candy jar or the coffeehouse muffin.
• Easier to monitor your calorie intake. Advance planning means you can decide how many calories to eat at each meal, then prepare food that meets your goals. It’s easier than trying to add up calories throughout the day.
• You’ll be less likely to binge. When you plan your meals in advance, you can add in your favorite treats or schedule a special cheat meal and still meet your calorie requirements. You’ll stay in control of your choices and be able to enjoy your food without guilt or anxiety.

If you’re following a Beachbody® program and meal plan, you’re probably trying to eat more often throughout the day to keep your metabolism up and your blood sugar stable. This might seem overwhelming at first, but all you really need is enough tasty food to meet your calorie requirements and stay full until the next time you eat. Here are five tips for planning your meals in advance to keep your energy up and your hunger at bay:

1. Cook in bulk. When you prepare meals, make double and freeze half in individual containers. Use the weekends (or any free time during the week) to plan your meals with your family. Decide what you’re going to eat, then shop accordingly so healthy food is always on hand. As you prep for one meal, cook more vegetables and meat than you’ll need, and use the leftovers in the next day’s food plan. You can also chop extra vegetables and store them raw in the refrigerator for a quick salad later.
2. Portion food into single servings. Measure out cereal, nuts, Whey Protein Powder, vegetables, and fruit into bags or containers. When you’re in a rush to leave the house, just toss what you need into your bag or car. You can also keep protein bars on hand for a convenient on-the-go snack.
3. Bring one container; eat twice. If you’re going to be at work all day, bring one large container of food and eat half at lunch and the other half later in the day. It’s one less meal to plan.
4. Keep it simple. You don’t have to prepare a multi-course feast five times a day to eat well. When you’re on the go, choose things that are portable and don’t require a lot of fuss, like:
   • hard-boiled eggs and whole-grain toast
   • oatmeal with berries and nuts
   • grilled chicken and a salad
   • canned tuna or chicken and brown rice
   • sandwiches on whole-grain bread or wraps
   • nuts and dried fruit
   • string cheese and whole-grain crackers
   • yogurt and fruit
   • Whey Protein Powder
   • vegetables and hummus
   • Shakeology® (take one of the new single-serve packets or a scoopful in a plastic bag or your shaker cup)
5. Anticipate busy days. If you know your kids have soccer practice every Tuesday evening, then make that night’s dinner quick and easy. Perhaps that becomes your cheat meal and you order pizza (better yet, have the ingredients on hand to make your own healthy version. The kids will love creating their own pizzas). Or you can simply defrost a meal you’ve frozen ahead of time, so it’s ready to throw in the oven when you get home. Plan ahead so your busy schedule doesn’t get in the way of your weight loss.

By Joe Wilkes

Just because you’re taking a couple of hours off to flatten your gluteal muscles and sofa cushions doesn’t mean you have to stuff yourself with chips and cookies or other bagged diet killers. Here are 10 tasty and healthy snacks that are great for TV downtime.

1. Popcorn. It’s not just for the movie theater anymore. In fact, you’re better off skipping it at the movie theater. A bucket of oil-popped movie theater popcorn can contain as much fat as three to five double cheeseburgers. But air-popped popcorn is a pretty benign treat. Three cups of popcorn have just 93 calories and 1.5 grams of fat. Air-popped popcorn doesn’t have much nutritive value outside of the energy you may get from the calories and some dietary fiber, but it can satisfy your munchies without getting you too far off the diet path. The best popcorn comes from your own hot-air popper—and with no additional fat or salt, unless you add it later. If you’re going for microwave convenience, make sure you read the label carefully. Even some of the “healthy” brands contain a fair amount of fat and salt. And many microwave brands contain perfluorooctanoic acid (PFOA), which has been linked to cancer. You might be better off making your own microwave popcorn. Just put 1/4 cup of popcorn into a brown lunch bag, fold the top over tightly, and microwave at your usual popcorn setting. Try to avoid salt and butter. Instead, enjoy your favorite herbs or a squeeze of lemon juice with some garlic powder or cayenne pepper.
2. Bean dip. Beans are a great source of protein and fiber, and they don’t have tons of calories. One cup of canned pintos only has 206 calories; it also has 12 grams of protein and 11 grams of fiber—almost half of your recommended daily allowance. And beans are incredibly filling. Even prepackaged bean dips are pretty decent (of course, always check the label for the fat and sodium contents). You can make your own dips, hot or cold, by food-processing canned black or pinto beans (my favorites are the ones canned with jalapeños) and adding water to create your desired consistency. You can also use fat-free refried beans. You could add some chopped bell or jalapeño peppers, green onions, or canned corn to add a crunchy texture or some chopped tomatoes for a little extra flavor and vitamins. Instead of fatty tortilla chips, use baked chips or, better yet, some raw, crunchy veggies like carrots, celery, sliced bell peppers, broccoli, or cauliflower.
3. Salsa. This is the perfect mix of tomatoes, onions, and peppers—all members of the top tier of Michi’s Ladder. And the great thing is that salsa is so low in calories and so high in fiber, you can basically eat it by the cupful and not gain weight. If you buy it at the store though, watch out for the salt content—that’s the secret ingredient in most canned and jarred salsas. You’re much better off making your own pico de gallo. Just dice tomatoes and onions and mix with as much minced jalapeño and/or garlic as you can stand. Add fresh cilantro, salt, and pepper to taste and toss the veggies in the juice of two limes. Let it sit in the refrigerator for at least 30 minutes before serving. You can eat it with baked chips or the crunchy veggies that also go great with the bean dip. The salsa and the bean dip also complement each other well, for the double dippers among us.
4. Crispbread crackers. These crunchy treats (including Wasa® and Rykrisp® brands) have around 30 calories a cracker (depending on the brand, flavor, and style) and a couple of grams of fiber in each one. For the Top Chef in you, they make great bases for some healthy ingredients from your refrigerator. Try a dollop of fat-free cottage cheese with a dash of hot sauce; a slice of turkey breast and roasted red pepper; a “schmear” of hummus and a couple of pitted olives; or a slice of tomato and a fresh basil leaf with a drizzle of balsamic vinegar. Even the pico de gallo recipe above with some shredded nonfat cheddar will make a tasty treat. By being creative with some wholesome ingredients, you’ll forget all about the halcyon days of eating Ritz crackers washed down with aerosol cheese right from the can (sigh).
5. Pistachios. Pistachios are a great heart-healthy snack full of antioxidants, fiber, and unsaturated fats (the good kind). A 1/2-cup serving (with the shells, assuming you don’t eat them) only has 170 calories, with 6 grams of protein and 3 grams of fiber; however, that serving also has 14 grams of fat, so don’t go nuts chowing down on a whole bag. Walnuts, peanuts, cashews, almonds, pecans, and other nuts all have their nutritional upsides, too, but the reason I think pistachios make great snacks are the shells. The shells are difficult to open, so rather than shoveling handfuls of pre-shelled nuts down your throat, eat shelled pistachios so that you’re forced to slow down. Keep an eye on the sodium content when you buy the nuts. Either buy unsalted or low-salt versions. And forget those disgusting pink ones that taste like lipstick. Who needs to leave hot-pink fingerprints all over the couch? A lot of stores also sell flavored versions that aren’t too salty. Chili-lime is one of my favorite flavors.
6. Edamame. The Japanese have one of the healthiest diets in the world, and soybeans are a great staple of that diet. Edamame, the steamed or boiled soybean pods, contain all the essential amino acids, many essential fatty acids, and soy isoflavones. And 1/2 cup of beans only contains 100 calories, 3 grams of fat, and 9 grams of carbs, with 8 grams of protein and 4 grams of fiber. Truly one of nature’s perfect foods. And like pistachios, you can serve them in their shells, which slows down your face stuffing, giving you time to feel full before you’ve overeaten.
7. Mini-pizzas. Forget the frozen food section. Anyone with a toaster oven or a broiler pan can be his or her own Mama Celeste or Chef Boy-ar-dee®. Just take half of a whole wheat English muffin (67 calories; 2 grams of fiber), add a little tomato sauce or low-sodium pizza or spaghetti sauce and a sprinkle of low-fat or nonfat mozzarella cheese, and voilà—tasty and healthy pizza! As with the crispbread crackers, your imagination’s the only limit for toppings. Fresh herbs like basil and oregano are delicious. Peppers, mushrooms, and anchovies are popular and fairly healthy. Just stay away from processed meats like pepperoni, which are often loaded with saturated fat, carcinogenic nitrates, and sodium.
8. Pita chips and hummus. Now you can open a Greek taverna in your living room. While some stores sell pita chips now, you can easily make your own with very little fuss and muss (and usually with much less fat and salt). A large whole wheat pita has 170 calories, 5 grams of fiber, and less than 2 grams of fat. To make chips, cut around the edge of the pita with a small paring knife, so you have two discs. Then with a knife or pizza cutter, cut the discs into eighths or smaller chip-size pieces. Arrange the pieces on an aluminum-foil-covered cookie sheet, lightly spray with some olive oil cooking spray, and sprinkle with a little salt or low-fat Parmesan cheese or your favorite dried herbs. Cook in the oven or toaster oven until lightly browned and crispy, and serve with your favorite hummus or dip recipe.
9. Relish tray. Some of my favorite snacks are pickled or brined anything—cucumbers, cauliflower, peppers, artichoke hearts, carrots, okra, baby corn, cornichons, cocktail onions, olives, sauerkraut, kimchi . . . even herring and hard-boiled eggs! Extremely low in calories, a plate full of pickled veggies on the coffee table is great for snacking. But watch out for the sodium! Certain store brands have more than others. The more ambitious might try marinating their fresh veggies in vinegar and a little heart-healthy olive oil, to control the amount of salt involved. If you use salty brands, you might consider rinsing them to get rid of some of the salt or mixing them on a plate with some fresh, unpickled vegetables to mitigate the salt intake.
10. Deviled eggs. Eggs, having once been considered a scourge of the heart-healthy diet, are now getting a better rap. What’s indisputable is the health value of the whites. If you take the yolks out of the equation, the egg whites can prove to be small, healthy, high-protein delivery systems suitable for all kinds of nutritious creamy fillings. Cut a bunch of hard-boiled eggs in half, lengthwise, and scoop out and discard the yolks. Try mixing some nonfat cottage cheese with your favorite mix of mustard, curry powder, garlic, paprika, pepper, salt, or other spices, and blending or food-processing it until it’s creamy. Spoon or pipe the mixture into the egg whites where the yolks used to be, and you’ll have a high-protein snack without the fat and cholesterol. You can also use the empty egg whites as scoops for your favorite healthy dip or salsa.

Of course, you can enjoy even more snack food if you can work some exercise into your TV watching. Try some exercises like Debbie Siebers’ Slim in 6® Slim and Limber throughout the show. Or if you’re settling in for a night in front of the tube, make a deal with yourself—you can veg out and watch The Office and 30 Rock if you turn off Jay Leno. If you watch a show like Heroes that motivates you to kick some butt, schedule some Turbo Jam® time immediately after the show while your adrenaline’s still pumping. Or if, like me, you’ve become enslaved to your DVR or TiVo®, use it to your advantage and do a cooldown stretch to your favorite show as a reward for a well-done workout.

Most of the Western world looks to the stars of Hollywood to set the standard for beauty. People clamor to know who they’re dating, who they’re wearing, and what brand of toothpaste they use. At the top of the celebrity gossip lists is often who gained and lost weight, and how they did it. Yes, Hollywood workout methods are some of the more effective options around, but they’re designed for the idle rich, so they often come with a hefty price tag and a huge time commitment.

So, what is the average person to do when trying to squeeze into a Megan Fox-sized bikini? Let’s look at some trendy celebrity workouts and some alternatives that might save your bank account from ruin.

Piloxing™

Yes, it’s the fusion of boxing and Pilates. As I wrote this, Joseph Pilates and Rocky Marciano both rolled over in their graves. The experience could be likened to Tae Bo® light and beginning ballet. It is a cardio-based workout, in a dance studio-type setting, where one alternates between punching the air and moving one’s feet like a dancer. Classes can be strenuous, and most people will break a sweat, but the price tag is around $18 for every 60-minute class. Being that it’s recommended that you do it three times a week, Piloxing can be a very expensive, and possibly ineffective, workout.

Alternative choice: If you’re looking for an aggressive martial arts workout, do a little of P90X®’s Kenpo X, followed up by P90X’s Yoga X.

Tracy Anderson Method

Tracy Anderson’s various exercise systems have developed a cult-like following; by training celebrities like Madonna and Gwyneth Paltrow, she became a celebrity herself. Her training includes Pilates-type reformer work, ballet barre work, mat classes, cardio dance workouts, and a rather interesting Thera-band® workout that involves lots of giant rubber bands that are attached to the ceiling. They suggest that clients work out for at least 2 hours a day, 6 days a week, and monthly memberships are required for many of the classes, at $575 a month. Should you opt for individual classes, mat and dance classes are $25 apiece, band classes are $40, and private training is $150. Should you have this kind of excess income, and an extra 2 hours a day, I’m fairly certain that your body would initially respond to the training. Because resistance is kept at a minimum (Tracy Anderson: “No woman should lift more than 3-pound dumbbells.”), your body could eventually plateau.

Alternative choice: Chalene Johnson (Turbo Jam®, ChaLEAN Extreme®) creates high-energy, dance-based workouts that’ll keep you sweatin’ for months—and you can buy her entire DVD collection for less than the cost of two weeks with Anderson.

Boot Camp

Boot camp classes, camps, and retreats have been around for a long time, but still have a huge following in the Hollywood elite. They include calisthenics, plyometrics, push-ups, pull-ups, sit-ups, and usually a lot of squats, lunges, and running. Classes range in size, length, and the number of weeks they would like you to commit to attending. The least expensive I could find in the Los Angeles area was $300 for one month. An “average” priced option was $720 for one month, with personal boot camps going into the thousands of dollars.

Alternative choice: You want a boot camp? We got your boot camp right here, Shaun T-style. It’s called INSANITY™.

SPX Fitness, RockIt Body™ Pilates

SPX is a workout created by fitness guru Sebastien Lagree—performed on a machine called the Proformer—which combines Pilates, cardio, and strength training. Exercises are very similar to traditional Pilates exercises, but are performed to failure, which means the muscle group you are utilizing will cease to work. Classes are 50 minutes in length, and up to 12 participants are engaged with one instructor. A single class will cost you $39, while a month of unlimited classes begins at $249. Should you require a private session, an hour with an instructor will cost you $89.

Alternative choice: P90X provides effective core, cardiovascular, and strength training—all without a fancy machine.

Mixed Martial Arts/Kickboxing

Martial arts-based workouts have been around forever, with new crazes appearing every few years. Kickboxing, Tae Bo®, Muay Thai, and now Mixed Martial Arts classes continue to provide high-intensity workouts to the Hollywood elite. These classes tend to come in the form of a monthly gym membership, where for $150 to $200, you can kick, punch, and wrestle to your heart’s content. If you are looking for individual attention, which most celebrities require, private coaching can cost you the same amount, per session.

Alternative choice: See Piloxing.

Private Training

Private training can be an incredibly effective tool for the beginner and the unmotivated. The goal of the trainer should be to educate the client, so that fitness becomes part of that person’s everyday life. Celebrities are known to use trainers to prepare for upcoming roles, the red carpet, and their third marriages. For the average person, training can run anywhere from $50 to $150 a session. Prices are so inflated for the rich and famous that it makes the rest of us actually happy to be normal people. Paying $350 to $500 a session for on-location training is not uncommon, which can be overwhelmingly expensive if someone trains several days a week.

Alternative choice: You’re already motivated. You’re a Beachbody® member with a plethora of resources at your fingertips. You may already have your Team Beachbody® Coach who believes in you, not to mention an arsenal of programs, gear, supplements, and online support. Take advantage of all that Beachbody has to offer, and go for it.

Acting is a job. Yes, it’s one that comes with a lot of money and fame, but nonetheless, it’s just like going to the office every day. Part of the job is maintaining a certain appearance, which for most people will require a lot of work. For many actors, 3 to 5 hours a day of monitored exercise and a nutritionist-controlled diet is often the norm. For those of us not walking the red carpet regularly, just squeezing in 45 to 60 minutes a day is often a stretch. Additionally, most of us don’t have thousands of extra dollars lying around to waste every month.

That said, you do have all of the components for success right at your fingertips. P90X, INSANITY, and ChaLEAN Extreme can create faster, more sustainable results than even the most prestigious of Hollywood workouts. So Keep Pushing Play and, before you know it, those red carpet-walking stars will be envious of you.

By Stephanie Saunders

Dieting can be a struggle for even the most disciplined. Going against your cravings, turning down tasty desserts, and making wise restaurant choices is difficult for even those of us who give advice about it. And although recent studies show that caloric restriction has wide-ranging health benefits and may offer protection against age-related disorders such as Alzheimer’s disease*, feeling hunger pains can make it a Herculean task. Anyone that was sent to bed as a child without dinner can attest to how uncomfortable falling asleep can be when your stomach is empty. Thanks a lot, Mom.

We’re all well aware that in order to lose weight, you need to burn more calories in a day than you consume. And for most people, consuming small meals several times a day is much more effective than consuming one or two giant ones, but what happens if you have followed your eating plan to the letter, and that grumbling in your tummy is still there? Fear not! There are a plethora of low-calorie foods out there that can fill up your stomach without affecting your calorie count for the day too adversely.

Vegetables

Most of us don’t crave vegetables in our time of dieting need, but because of their low calorie count and high fiber count, they can push away hunger very quickly. If you’re craving salt, a touch of fat-free dressing can spruce up even the most boring produce. For the purpose of low-calorie snacking, aim for the non-starch variety (avoid potatoes, corn, peas, carrots). And, remember, the more water in the vegetable, the better. Some great choices include:

1. Celery. This super crunchy friend has 6 calories, 1.5 grams of carbohydrates, 0.7 grams of fiber, no fat, and 0.3 grams of protein per stalk.
2. Cucumbers. Previous to pickling, cucumbers have 14 calories, 2.8 grams of carbohydrates, 4 grams of fiber, no fat, and 0.4 grams of protein per 1-cup sliced serving.
3. Bell peppers. Colorful and slightly sweet, bell peppers have 20 calories, 4.8 grams of carbohydrates, 1.5 grams of fiber, no fat, and 0.7 grams of protein per 1/2-cup serving.

Fruits

Fruit is a bit tricky, as the calorie counts vary per item, and there is a lot of sugar in fruit. Remember the water rule, and you will be in fairly good shape. Also, really watch your portion size. A cup of watermelon is a great choice, while an entire watermelon will not serve you well. If you’re looking at the frozen varieties, make sure that there’s no sugar added to your choices. And avoid the gallon-size smoothies sold in every mini-mall in this great country. Calorically, they should replace a meal, and the amount of sugar they contain can send your insulin through the roof. Some fantastic choices, in 1/2-cup servings, include:

1. Melons. Cantaloupe, honeydew, and watermelon are all between 25 and 30 calories, 5 to 7 grams of carbohydrates, 0.4 to 0.7 grams of fiber, no fat, 0.5 to 0.8 grams of protein per 1/2-cup serving.
2. Berries. When in season, blueberries, raspberries, and strawberries can satisfy a sweet tooth and your hunger. They each have between 20 to 40 calories, 5 to 10 grams of carbs, 2 to 3 grams of fiber, no fat, and 0.5 grams of protein.
3. Apples. Always in season, apples each contain about 82 calories, 21 grams of carbs, 3.8 grams of fiber, no fat, and 0.2 grams of protein.

Protein sources

Protein is known to rebuild muscle; however, for the dieter, the best part about protein is that it is filling and has some substance to it. In this instance, dealing with low-calorie snacking, your protein choices will have to be small in size and low in fat. In other words, do not eat 2 pounds of bacon and consider it a snack. It’s also wise to combine these small protein portions with a choice from the vegetable category. It will add flavor and fiber, which with add to your satiation. Some low-cal favorites include:

1. Egg whites. Sometimes, they take a bit to get used to, but scrambled egg whites pack a high-protein punch. Egg whites contain 29 calories, 0.6 grams of carbohydrates, no fiber and fat, and 6 grams of protein per 1/4-cup serving, before cooking.
2. Light cheese. There are tons of light cheese options out there, but to make it simple, we are leaning toward the pre-portioned variety. Light string cheese and Laughing Cow® wedges have 35 to 50 calories, 1 gram of carbs, no fiber, 2 grams of fat, and 3 to 6 grams of protein.

Starchy and sweet snacks

With the advent of the 100-calorie pack, one would assume starchy carbohydrate snacking would be completely figured out. The problem is that most people don’t stop at one pack, and three packs later, you could have had a sandwich or a sundae. In this particular situation, we suggest snacks that don’t add more than 50 or 60 calories to your daily intake, so unless you can only eat half of that SnackWells® pack, perhaps look at these more filling options:

1. Whole-grain brown rice cakes. Rice expands in your stomach, and makes you feel fuller for a longer period of time. One whole-grain brown rice cake contains 30 calories, 14 grams of carbohydrate, 1 gram of fiber, no fat, and 1 gram of protein.
2. Air-popped popcorn. Air-popped popcorn is very filling, and unlike its movie-theater cousin, it’s not a caloric nightmare. Air-popped popcorn contains 31 calories, 6.2 grams of carbohydrates, 1.2 grams of fiber, 0.4 grams of fat, and 1 gram of protein per 1-cup serving.
3. Sugar-free Fudgesicle®. I think this is one of humankind’s greatest creations. Each sugar-free Fudgesicle contains 35 calories, 16 grams of carbs, 4 grams of fiber, 1.5 grams of fat, and 4 grams of protein.

Liquids

OK, so it’s not actually food, but beverages and broths can have a very filling effect on a very empty belly. Warm liquids, in particular, expand in your stomach and make you feel fuller for a longer period of time. Some choices include:

1. No-sugar-added hot chocolate. On a chilly night, hot chocolate can be filling and comforting. No-sugar-added hot chocolate contains 50 calories, 10 grams of carbs, no fiber or fat, and 2 grams of protein.
2. Low-sodium chicken broth. This diet wonder can be spiced up a bit, or even added to, with choices from the vegetable category. Chicken broth contains 15 calories, 1 gram of carbohydrates, no fiber or fat, and 2 grams of protein.
3. Beachbody’s Shakeology. The most filling and nutritionally dense product on the market. For snacking purposes, try a 1/2-scoop serving size (24 grams). That’s 70 calories, 8.5 grams of carbs, 1.5 grams of fiber, 0.5 grams of fat, and 8.5 grams of protein.

Remember, these suggestions are not replacements for high-quality meals, but just a way to chase hunger away when those meals have already been consumed. Many people on calorie-restricted diets stop feeling excess hunger after several days, so be patient with yourself. Eventually, the amazing machine that is your body will become acclimated to what you are doing, and will thrive on the fuel you are giving it. In the interim, utilize these low-calorie snacks and avoid the growling in your tummy. It may not be as filling as some slices of Domino’s® Pizza, but you will feel much better about yourself in the morning.

*Florida State University, Program in Neuroscience, Department of Nutrition, Food and Exercise Sciences, 237 Biomedical Research Facility, Tallahassee, FL 32306-4340, USA. levenson@neuro.fsu.edu

By Stephanie Saunders

Eating out is ingrained into the American lifestyle. According to Kiplinger’s Magazine, the average American eats out 4.2 times a week. While that 0.2 meal might not have much impact, we all know what those other four meals can do to our waistlines and bank accounts, yet it’s doubtful we’ll alter this behavior in the near future, so how do we continue to enjoy a little fine dining without negating all of that fitness work? Maybe Beachbody can help. We’ll take a look at a few of the more popular cuisines around and figure out how to navigate through their menus. This week: Japanese food.

If we consumed Japanese food the way they do in Japan, with the focus on fish, lean meat, vegetables, and rice, we might actually decrease the number of cases of heart disease, colon cancer, and obesity that plague our country. Unfortunately, we’ve put a big American spin on this international cuisine, assuring that, well, not so much with the healthiness. So how can we make it healthy again? Let’s walk through the options from the beginning of the meal to the last bite.

Appetizers

The most common appetizer offered in a Japanese restaurant is edamame, or steamed soybeans, salted and left in the pod. Edamame is high in protein, low in calories, and very tasty. (Ten pods contain: 29 calories, 1.4 grams of fat, 2.2 grams of carbs, 2.6 grams of protein, and 3 milligrams of sodium—before the chef salts them.)

Another common choice is yakatori, skewers of grilled, lean meat and vegetables. Again, they’re high in protein, and in most cases, low in fat. Oftentimes, these tasty morsels are heavily salted, so if you’re watching your sodium intake, beware. (One chicken skewer contains approximately 158 calories, 1 gram of fat, 11.6 grams of carbs, 20 grams of protein, and 1278 grams of sodium.)

A less nutritionally dense choice is the fried tofu pouch. The title alone should be an indication that these sweet little balls of tofu and rice, deep-fried two times, are not your wisest choice. You’ll get most of your calories from fat, and there is not enough tofu to justify that. (One tofu pouch contains 80 calories, 6 grams of fat, 5.5 carbohydrates, 6 grams of protein, and 10 milligrams of sodium.)

Soup

Miso soup is a favorite at most Japanese restaurants. It is a light broth created from a miso (soy) paste, often containing scallions and tofu. Many studies have shown that beginning a meal with a broth soup can help us consume less calories during the rest of the meal, so it’s not a bad choice. (A cup of miso soup contains approximately 75 calories, 2 grams of fat, 9 grams of carbs, 4 grams of protein, and 721 grams of sodium.)

Another popular soup choice is Udon noodle soup, which can be a meal in itself. A light broth contains noodles, tofu, vegetables, and shiitake mushrooms; it’s fairly healthy and extremely filling. (A 5.3-oz. serving of Udon noodle soup contains about 220 calories, 1.5 grams of fat, 40 grams of carbs, 7 grams of protein, and 660 grams of sodium.)

Salad

Salads are offered at most Japanese restaurants, but they’re often overlooked for the main course. And this would be one of the few times that skipping a salad would be an extremely wise idea. Ginger dressing—although sweet, tangy, and very yummy—isn’t exactly the dream diet. Depending on the manufacturer, it can have up to 12 grams of fat in 2 tablespoons. If you can’t live without a little iceberg lettuce, ask for the dressing on the side. (Two tablespoons of ginger dressing contain 200 calories, 12 grams of fat, 2 grams of carbs, 1 gram of protein, and 440 grams of sodium.)

A much healthier, nutrient-rich, and adventuresome choice is a seaweed salad. For those who have yet to try this delicacy, it consists of chopped seaweed, ginger, garlic, cilantro, soy sauce, rice vinegar, scallions, and sesame oil. Seaweed is a powerhouse of multivitamins, which makes this low-cal salad worth a try. (Two ounces of seaweed salad contain approximately 70 calories, 4 grams of fat, 10 grams of carbs, 7 grams of protein, and 660 grams of sodium.)

Main Course

Sushi

Sushi is often thought of as simply raw fish. The term sushi, in Japan, actually refers to the rice, which is white, with rice vinegar and a bit of sugar mixed in. What we think of as sushi is nigiri (fish draped over balls of rice), maki (fish wrapped in seaweed and rice, cut into pieces), temaki (fish and rice wrapped up in a seaweed cone), and sashimi (raw fish served without rice). Let’s start with the least dangerous of options, and then move to the sushi pitfalls.

Sashimi and nigiri are very similar; the difference being that nigiri has a small tuft of rice beneath it, adding about 24 calories and 5.5 grams of carbs to the option. The following nutritional breakdown is before rice balls and soy sauce, so take that into consideration. Here are a few of the most popular choices in the U.S., in 1-oz. increments:

• Salmon: 40 calories, 2 grams of fat, no carbs, 6 grams of protein
• Albacore: 49 calories, 2 grams of fat, no carbs, 7 grams of protein
• Bluefin tuna: 40 calories, 1 gram of fat, no carbs, 7 grams of protein
• King Crab: 27 calories, no fat or carbs, 5 grams of protein
• Yellow Tail: 31 calories, no fat or carbs, 7 grams of protein

Maki and temaki are the same, except one is cut into smaller pieces. This is where sushi can get tricky. A lot of extra ingredients can obviously add calories and fat, and make your healthy dining experience akin to a trip to a burger joint. Sauces are often mixed into the roll. This may add flavor, but it’s not worth the price. Also, anything called “spicy” or “crunchy” usually means mayonnaise, cream cheese, and tempura batter—not what you would consider heart healthy alternatives. The following are a few roll options, in one-roll (6-piece) increments, from the healthiest to the least healthy. Remember that every sushi chef can add his or her own pizzazz to the dish, so these are very approximate breakdowns:

• Avocado roll: 140 calories, 5.5 grams of fat, 28 grams of carbs, 2 grams of protein
• Tuna roll: 184 calories, 2 grams of fat, 27 grams of carbs, 24 grams of protein
• California roll: 255 calories, 7 grams of fat, 38 grams of carbs, 9 grams of protein
• Spicy tuna roll: 290 calories, 11 grams of fat, 26 grams of carbs, 24 grams of protein
• Rainbow roll: 476 calories, 16 grams of fat, 50 grams of carbs, 33 grams of protein
• Shrimp tempura roll: 508 calories, 21 grams of fat, 64 grams of carbs, 20 grams of protein

Teppanyaki

Teppanyaki was popular a couple of decades ago, with restaurants like Benihana® and Kabuki popping up all over the place. Skilled chefs cooked vegetables and meats on very hot surfaces in front of you, doing crazy knife tricks in the process. In Japan, they often make you cook your own meal on a small hot grill at your table. Luckily, they don’t give you giant knives to work with, so the danger is lessened. As meat, vegetables, and even rice preparation would vary per location, it would be difficult to break this down calorically. Just remember to lean towards veggies, seafood, and chicken; ask the chefs to go very light on the oil; season with light soy sauce; and avoid the fried rice.

Tempura

What happens when you take a perfectly innocent zucchini and fry it in oil? Well, besides losing a good portion of its nutrients, it becomes bad for you. Five small pieces of tempura can have up to 400 calories and 10 grams of fat. Yes, I get that tempura is extremely tasty, as are all things saturated in oil. Unfortunately, they also make your fitness goals that much harder to attain. Just say no to the tempura.

Drinks

Sake and sushi seem to be like peanut butter and jelly for many people, and as they do complement one another, it makes perfect sense. The 16-percent alcohol content in sake makes it a very potent rice wine, so you don’t need to consume a lot of it to feel the effect. There’s also Japanese beer, which is similar in content to its European counterpart. Again, watching your intake can keep your calorie count down, so, perhaps, you can have one more piece of sushi. Some alcohol choices include:

• Sake, 1 oz.: 39 calories, no fat, 1.5 grams of carbs, 0.1 gram of protein
• Asahi® beer, 12 oz.: 146 calories, no fat, 12.6 grams of carbs, 1.6 grams of protein
• Sapporo® beer, 12 oz.: 140 calories, no fat, 10.3 grams of carbs, 1.4 grams of protein

In Japan, the variety of meal choices is endless. The Japanese tend to save restaurants and things like sushi and teppanyaki for very special occasions. Meals for the traditional Japanese tend to be miso soup, rice, pickled vegetables, and a piece of fish—at least until McDonalds® and KFC® invaded the lovely island. Japan still has the third highest life expectancy in the world, but as Western culture continues to impart its fried, fatty food eating habits, the youth of Japan seem to be facing a different kind of health in the future. If you lean toward simplicity with your Japanese meals, you will gain all of the added health benefits, and keep your waistline in check. Suki Desu ka?

By Tom Venuto
www.BurnTheFat.com

Hypnosis conjures up images of a bearded man with piercing black eyes and a mesmerizing deep voice swinging a pendulum back and forth, chanting, “You are getting very sleeeeepy.” Hypnosis is terribly misunderstood and the only exposure to hypnosis most people will ever have is a Las Vegas stage show. But stage hypnosis for entertainment and hypnotherapy for behavior change are completely different animals. Could “real” hypnotherapy help you get leaner?

I’ve wondered the same thing myself for decades, since I first started bodybuilding.

In the late 1980’s, Dr. Judd Biasiotto published numerous books about the mind in sports including one called, “Hypnotize Me And Make Me Great.”

That 70-page book, which has long since gone out of print (but still holds a hallowed place on my shelf), was one of the books that sparked my interest in mind power and hypnosis.

In case you’re not familiar with strength sports, Dr. Judd is the guy who squatted 605 pounds at a body weight of 132 pounds – a staggering feat, as any powerlifter will tell you. When a world class lifter who also holds a PhD in sports psychology says there’s something to hypnosis, and that his mental training regimen was instrumental in his success, a teenage wannabe bodybuilder, desperate for muscle, listens!

All these years later, my interest in hypnosis and the powers of the mind have never waned. I’ve used self hypnosis as well as hypnosis CD’s, which were directed at improving performance in the gym, generating maximum intensity during workouts, and pushing through the pain barrier. While I don’t see hypnosis as anything magical, I do believe it has been helpful. I also believe that a comprehensive mental training program, which may include hypnosis, can make or break your weight loss program success and give athletes a competitive advantage.

Any seasoned coach can tell you that which diet or training program you follow is irrelevant if you can’t follow it consistently. Many of the problems such as non-compliance, self-sabotage, inconsistency and lack of motivation are mind problems, not body problems.

One misconception about hypnosis is the fear that you’ll lose command of your faculties during a session or that it’s some kind of “mind control.” This is not true to any greater degree than your family, friends, peers or culture have “controlled” your mind.

The fact is, the mind is amenable to suggestion, (especially the mind of a very young child), and in that sense everything is hypnosis. Reading the newspaper or watching TV is hypnosis or “mental programming” in one sense. You get “programmed” by societal norms to become one of the masses, unless you make a choice to be different and become what you want to be.

Another source of misconceptions about hypnosis comes from stage hypnosis, which has virtually nothing to do with hypnotherapy for personal change. The stage hypnotist intentionally ferrets out the most susceptible individuals in his audience – who happen to be willing participants – and then induces some hypnotic phenomenon for entertainment value.

Hypnosis, as used in personal change work, is simply a relaxed state of altered consciousness and heightened focus where the conscious mind gets out of the way, allowing a message from the hypnotherapist to reach your subconscious more easily. When your subconscious gets the message, it stimulates positive behaviors, so hypnosis is simply a tool for behavior change.

Self hypnosis (by yourself), is as simple as taking long, deep breaths, getting relaxed (sometimes using progressive muscle relaxation techniques), then doing your visualization or repeating affirmations, or even listening to your own home-made affirmations tape.

Many people report great success with hypnosis, but others do not. The mixed results probably have to do with the practitioner, and some with the subject. What kind of results can you expect from hypnosis? Could hypnosis help you lose weight or change your body in other ways?

I believe that there is a mind-body link and that it’s entirely possible that the brain, central nervous system and subconscious mind can literally “talk” to the various cells of your body and that this may be a factor in healing from illnesses. I believe that the body is a remarkable self-healing machine and its own natural pharmacy.

I think it’s pretty difficult to prove, but being that a legitimate science exists on this subject (it’s called psychoneuroimmunology), the scientific community seems to think enough of the mind-body connection to spend time, money and resources to formally investigate it. There are many exciting and plausible theories. We also have the placebo effect to consider, where a belief can affect biology in truly amazing ways.

That said, when it comes to hypnosis, I think you should view it with an eye of caution as well as interest. First and foremost, and perhaps exclusively, you should see hypnosis as a tool to change behavior. When you look at a claim made for hypnosis, you should ask yourself whether that claim is a result that can be achieved through a change in your behavior.

For example, if someone promotes hypnosis for muscle growth, is it possible that your behavior might change in a way that you gain more muscle? The answer is yes. The hypnosis might help you change your eating habits, and you might just push yourself harder in the gym. Therefore, the muscle growth occurs as a result of behavior change – eating better and training harder – rather than the hypnosis itself.

It’s the same with body fat reduction: Will hypnosis magically increase your metabolism from a mind body connection? While I like to keep an open mind, I seriously doubt it and I’m not too enthused about hypnotherapists who say they will hypnotize you and your metabolism will speed up. If it can happen, I’m not sure it will ever be provable using the scientific method, so it may ultimately come down to your will to believe the claims.

So, could hypnosis help with breast enlargement? Well, maybe. A thought might bubble up from your subconscious mind that it’s a good idea to save up your money, go visit the doctor, and fork over the three grand for implants (sarcasm intended).

Guys, I could give the same warning about hypnosis for enlargement of your…. uh… your amount of hair… yeah, hair growth, that’s it… watch out for those hair growth hypnosis claims. I’m not so sure I believe them (grin).

What about weight loss?

Although the results are not definitive, there’s some clinical psychology research that’s been published in peer reviewed journals which shows successful results from hypnosis for weight loss. In part 2 of this series, you’ll hear more about what those studies found.

Even more eye-opening in my view are some of the documented cases of medical hypnosis, which range from simple pain relief from dental work to surgery without anesthesia (which is pretty freaky if you think about it). The mind does affect the body.

In my opinion, hypnosis sessions or hypnosis CD’s can be a valuable adjunct to a comprehensive fitness, nutrition and lifestyle program for some people, if you get them from a reputable and skilled hypnotherapist.

Even better, I believe the ideal type of session would include conscious coaching and education as well as traditional hypnosis, not just a passive situation where you listen and expect your mind to be positively “programmed.”

Then again, I think this is why weight loss hypnosis CDs sell like gangbusters, because they’re often sold under the pretense that you do absolutely nothing. Just listen and get slim – the perfect “quick fix.”

I don’t think it’s that simple or easy. You have to accept responsibility for change, take an active role in creating change, and have a bias for action if you really want to be successful. You have to work on the physical and mental plane simultaneously not just “think positive” or rely on self help CD’s of any kind.

So while I DO believe hypnosis can be a valuable tool, at the end of the day, programming your mind for success all boils down to what you say to yourself (and see/read/listen to), most of the time. You can’t work with a hypnotherapist every day for the rest of your life, but you do talk to yourself non stop every single day, and repetition is a proven way to condition the mind.

The way you talk to yourself, most of the time, IS “hypnosis” if you think about it… it’s self-hypnosis.

If you already have a structured training and nutrition plan, Like Burn The Fat, Feed The Muscle, but you’re having challenges with the behavior change side of things, I think hypnosis or positive mental programming CD’s might be worth trying as an additional tool in your “mental training” took kit.

Just remember that in the long run, you are your own best hypnotherapist and when it comes to the claims, let the buyer beware.

Tom Venuto, author of
Burn The Fat Feed The Muscle http://www.burnthefat.com

Founder & CEO of
Burn The Fat Inner Circle
http://www.burnthefatinnercircle.com

About the Author:

Tom Venuto is a fat loss expert, lifetime natural (steroid-free) bodybuilder, freelance writer, and author of the #1 best selling diet e-book, Burn The Fat, Feed The Muscle: Fat-Burning Secrets of The World’s Best Bodybuilders & Fitness Models (e-book) which teaches you how to get lean without drugs or supplements using secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.BurnTheFat.com or http://www.BurnTheFatInnerCircle.com

by Isabel De Los Rios

Fat loss does not have to be difficult, especially if you have a few tricks up your sleeve. By this I don’t mean I would ever want you to take a dangerous, radical approach to your fat loss but only one that would be healthy and prove great results at the same time.

I have had many clients, friends and family members ask me, “Isabel, is there a way I can drop my first few pounds of fat quickly and easily?” Yes, there is. It will require a few dietary changes on your part, but the results are incredible. I have had hundreds of people use these tips with great success, easily losing their first 10-15 lbs of unwanted fat.

Here are my 3 Simple and Easy Fat Loss Rules:

1. Don’t eat anything that is white. Name every single food that is white and chances are you shouldn’t be eating it: bread, pasta, crackers, most cereals, flour based products, white potatoes, white rice, and pasteurized dairy and cheese are all no-no’s during this time. (Healthy foods like cauliflower, chicken, turkey, fish, white pork are all exceptions to this rule).

2. Only drink water, NOTHING else! How about coffee? Just to keep any possible withdrawal headaches at bay, one small cup of organic black coffee. Can you add half and half?…Well, is it white? Drink a minimum of 1/2 of your body weight in ounces of water each day (ex. If you weigh 200 lbs, you need to drink 100 ounces) to really see the fat fall off.

3. Don’t eat anything with the word wheat in the ingredients list. What if it’s whole wheat? Look, if the word starts with W and ends in T and has the letters h e a in between, you can’t eat it. This includes bread, pasta, crackers and cereal. Many packaged snack foods also contain wheat so be sure to read the ingredients list carefully.

Are you up for this challenge? Apply these easy fat loss rules to your own eating plan for the next 2 weeks and I know you will be seeing some amazing fat loss results in no time.

Get started on your own personal fat burning meal plans right away with The Diet Solution Program.

Anyone who has ever been in a gym before is familiar with the gleaming banks of shiny exercise machines. Coming in all shapes and sizes, they are usually cause for the newcomer to the gym to pause and ask, “What IS all of that stuff?”

Well, according to the price that the gym paid for any one piece of that equipment, I certainly hope that it not only stimulates your muscles, but also cooks your breakfast, washes your car, and brings the kids home from soccer practice! Now the question becomes whether or not those machines were worth the price, or if you’d be better off doing a home aerobics video with a can of soup in each hand….

Personally, I would advise you to get the low-sodium version of the soup, serve it up alongside a tomato sandwich, and then go buy yourself some free weights. Yes, that is just my opinion, but it does come with some scientific reasoning behind it.

Natural movement vs. Controlled movement

One of the things that you need to remember is that when you are exercising, you are training for LIFE. You may spend an hour a day at the gym, but that still leaves 23 other hours for your muscles to function without the aid of that fancy equipment.

Whenever you do any given exercise, the movement of your body during that exercise is called the Range of Motion. The greater and more difficult the Range of Motion, the more effective the exercise is, because your body has to work harder to perform that movement.

Let’s take a classic dumbbell bicep curl for our case study. If you aren’t familiar with the movement, it is basically performed by standing up straight with your palms facing forward, and a pair of dumbbells held down at your sides. You concentrically contract your biceps (also known as flexing your elbow) to bring the dumbbells up to approximately shoulder level, and then repeat the movement for a prescribed number of repetitions.

Let’s take that same muscle movement and do it using a bicep curl machine. You sit down, brace your upper arms on a pad, grasp 2 handles that are in front of you, and do that same fancy elbow flexing movement to move the handles in an upward motion. Pretty easy stuff so far, right?

Now let’s examine the muscles that are used in this motion. Wait – I thought we were concentrically contracting the biceps? That is correct, and if you are using the bicep curl machine, that is pretty much ALL you are doing. For one, you are sitting down. You know, like you did all day at work, and then in your car on the way to the gym. Then, your upper arms are braced on a nice soft pad to keep your upper body stable while you pull the handles upwards. The machine has effectively limited the muscles used in this exercise to the biceps, as well as the muscles in your forearms and fingers as you grip the handles.

Let us now sidestep over to the weight room where the dumbbells are kept, and once again get in the start position for a standing bicep curl with the dumbbells. Notice the term “standing”. You know, like you DIDN’T do all day at work, and hopefully also did not do in your car on the way to the gym. So before we even start the exercise, we are using more muscles than we did on the machine – namely the leg muscles.

Now let’s pick up a 10 lb dumbbell in each hand. We’ve just added 20 lbs to our body weight. What is keeping us from losing our center of balance and falling clean over? The abdominal muscles and the muscles of the lower back and spine. Now we are using our legs, our abs, and our back. Flex those elbows and start to raise the dumbbells. Now our center of gravity has become a fluid state, and our legs, back, and abs all have to constantly compensate to maintain posture. Oh, and the biceps are also in on the action by this point, as are the forearms, the fingers, and the shoulder girdle.

We now have the dumbbells all the way up and it’s time to start lowering them again, via an eccentric contraction of the biceps (also know as extending the elbow). What muscle group controls the extension of the elbow? The triceps on the back of the arm.

Did you lose track yet? It’s okay if you did because you have illustrated the point:

Machine Bicep Curl: Uses the biceps, forearms, and fingers Cost: Thousands of dollars

Standing Dumbbell Bicep Curl: Uses the biceps, forearms, fingers, legs, abs, back, triceps, and shoulders. Cost: $40-$60 for a good set of dumbbells that can be used for hundreds of other exercises

In a nutshell, free weight exercises simply USE MORE MUSCLES than machines do, which makes them more effective. Does that mean that the machines are a complete waste? Absolutely not! In some circumstances it is BETTER to stabilize the muscles being used in any given movement. However, those circumstances are the exception, rather than the rule.

So what do you do? Change up your routine, and incorporate free weights as well as machine exercises. However, keep the machine work to a minimum – say 20% of your total time spent working with weights. Spend the other 80% developing your stabilizer muscles, your sense of balance and coordination, and if nothing else – just standing up!

After all, you can go home and sit down on the couch to enjoy your post-workout snack. The bicep machine already brought the kids home from soccer practice, remember?

A unique ab workout that doesn’t contain your typical boring stomach exercises – no crunches or situps here

by Mike Geary – Certified Nutrition Specialist, Certified Personal Trainer

Instead of the typical ab routines that we see so often with crunches, situps, leg lifts, etc… I like to give my readers better options for metabolism-boosting high intensity workouts that work their entire body while also working their abs… thus building rock hard abs & core, but also creating a much better fat-burning workout than a typical ab workout.

I’m going to show you an example today of one of my favorite “ab workouts” that doesn’t include any direct “ab exercises” at all. It’s in a tri-set format (similar to a super-set but alternating between 3 exercises).

Here goes:

1a. Renegade Dumbbell Rows
1b. Front Squats with Barbell
1c. Mountain Climbers on Floor

A good rep scheme to use with this could be 3-4 sets of 8 reps for each exercise, or more sets for less reps, such as 5 sets of 5 reps of each exercise. Mountain climbers can be done for a time interval (such as 30 seconds) instead of “reps”.

Renegade dumbbell rows are done starting in a pushup position with the hands on 2 dumbbells. You then row one dumbbell up while stabilizing your body with the other arm. Bring the dumbbell back to the ground and alternate the rowing arm while stabilizing with the opposite arm. This stabilizing effect during the rows creates incredible work for your entire midsection core area. Trust me… you’ll feel it in the abs!

Renegade Rows shown above

Front squats are done similar to back squats, however with the barbell in front of your body on the front of your shoulders instead of resting on the upper back as in back squats. You stabilize the barbell on your shoulders by crossing your arms and pushing your fists into the bar against your shoulders while keeping your elbows out in front of the body.

This takes a little practice at first, so you will want to seek a professional trainer at your gym to help you with the form. Front squats require extreme stabilization strength from the abs due to the barbell weight being shifted to the front of the body instead of the back. Even though this is mostly a leg exercise, you’ll feel this one in the abs big time!

Front squats shown above

Mountain climbers are done by starting in a pushup position and then shuffling your feet in and out so that your knees are moving in under your chest and then back out to starting position. It sort of resembles climbing a mountain but flat on the floor. If you want an advanced version, you can also shuffle your hands 8-10 inches forward and backward in addition to the leg movements. This really makes it a full body exercise and MUCH more difficult than standard mountain climbers.

Mountain Climbers shown above

After finishing each exercise, rest about 30 seconds before starting the next exercise. Rest about 1-2 minutes after completing each “tri-set” before repeating.

This will give you one of the best ab workouts you’ve ever had without even doing any direct ab exercises. You’ll see what I mean after you try it!

This is just a sampling of some of the killer ideas you’ll discover in my internationally best-selling ebook program, The Truth about Six Pack Abs, currently the #1 most popular abs program on the internet (as ranked by clickbank.com) with over 200,000 users in over 150 countries. If you don’t already have a copy be sure to pick one up today…

Not only will you receive a complete blue-print for challenging full-body workouts that will thoroughly define your entire body in addition to your abs (can be adjusted to beginners or advanced levels), but you’ll also gain a thorough understanding of what types of nutritional strategies and other lifestyle aspects that it takes to reduce your belly fat to the level where your abs are visible. Remember, nutrition and mindset are MORE important than just the workouts!

Don’t be lazy… Be lean.

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder – TruthAboutSixPackAbs.com

By Kim Lyons, Co-Trainer on The Biggest Loser, Best Selling Author, and YOUR Very Own Fat Loss Coach

Accountability is a key component to fat loss success that is often overlooked. I see it every day – people that have a good plan worked out for them, access to healthy foods and a health club, and the knowledge of what they should be doing … but they don’t do it. Or they get off to a good start, and then not long after, they slip back to their old bad habits.

So, there’s more to your success than just the “know-how” … and of all the people that I’ve seen that have lost fat, and kept it off for good, are those that have a coach or a mentor or some sort of support group to hold them accountable.

And by accountability, I’m talking about someone you can report to each day with what you’ve been doing and eating. Just simply knowing that everything you do and everything you eat will be reported to someone keeps you motivated, focused and on track each day.

I actually suggest having two types of people hold you accountable:

The first should be a certified personal trainer and/or nutritionist who can not only check in on you each day, but also review everything you’ve been doing and eating and offer expert feedback. I call this an “accountability professional” – a qualified expert who is responsible for keeping you on track each day.

My clients who progress the most are those that actually have me review each of their workouts and each of the meals they’ve eaten, and then show them what they’ve done right and should continue doing, as well as ways they could improve for even better results.

This not only makes sure that they maximize all their time, energy and efforts for the best results in the shortest amount of time, it’s a really good learning experience for them … soon after a few weeks of offering this daily feedback, they know exactly what they should be doing, and how much, when and what they should be eating at every meal. This ensures that the results they achieve aren’t just fast, but permanent as well.

Now, the second kind of person that should hold you accountable each day is someone just like you, who’s going through the same process and trying to achieve the same level of results. For many, working out and eating right is a big change for them and change is often uncomfortable.

Quite honestly, it can be an emotional roller-coaster, so it’s very important to have someone there to listen and support you, who actually understands what you’re going through and can share their feelings and tips and ideas they have for getting through the tough times. I call this an “accountability partner.”

It is so important to surround yourself with positive, supportive people during your weight loss journey, so be selective in finding that right person to hold you accountable. People generally turn to their families first for support. If you can get active together as a family and choose to make healthier choices as a group, that’s great!

But, unfortunately, sometimes it isn’t that simple. As much as you want your relatives to understand your journey and your needs, they may not want to help for a variety of reasons…

a. They get jealous of your weight loss success.
b. They aren’t ready to change their lifestyle.
c. They are at a different fitness level.
d. They don’t have the positive attitude you need to succeed … or …
e. They are simply insecure with change.

When you don’t find the support you need from your family, it is time to branch out. It isn’t important where you find the support, the key is to find it, use it, and stay accountable! Although it can be tough when your family or friends don’t seem to be behind you, I find in most cases, unsupportive family or friends usually end up jumping on board when they see your success!…but you don’t want to wait for them to come around, you need to find the right “accountability partner” right away to achieve the success you want in the first place.

Here’s what to look for in a “Accountability Partner”:
a. Someone you can relate to.
b. Someone you can trust.
c. Someone who is readily available by phone or email.
d. Someone who is going through a similar experience.
e. Someone that has a positive attitude.
f. And someone who’s willing to listen and support you.

Go to www.FastTracktoFatLoss.com to learn about a breakthrough new program that will offer you all the accountability you’ll need to be successful – both from a qualified professional and others looking to lose fat, just like you. (While you’re there, be sure to claim a FREE copy of my Biggest Loser fat loss tips, grocery list and diet plan – the same ones I took my contestants through on the show.)

As you’ll soon learn, we are 100% committed to your success, and we’ll do whatever it takes, including rewarding others to help you, to make absolutely sure that you achieve the results you’re looking for.

Think of how valuable it would be to not only have someone custom-tailor a workout and nutrition plan specifically for YOU … and not only answer all your questions promptly each day … but a qualified fitness professional to review what you’ve done and offer suggestions for improvement and plan a head so you know exactly what to do each do for the best possible results. Talk about accountability! Learn how to receive this by clicking the link above.

I hope this information on accountability was helpful, and I hope you’ll go get your “accountability partner” and “accountability professional” today (or through our upcoming Fast Track to Fast Loss program once it’s available!). This is a key to your success, I guarantee it.

Your fat loss coach,

Kim Lyons, BS, CPT
Best-selling author of Your Body, Your Life
Co-trainer on The Biggest Loser
Your Fast Track to Fat Loss Coach