Archive for fat loss nutrition

I remember early in my “working” career going to a ‘Retirement Plan’ meeting where they told us all about saving for retirement, the options we had, what the company matched, tax benefits, blah, blah, blah.

Very boring for a person who would rather be reading about exercise or business, or working out…or sitting on my butt in front of the television

But one thing that always stuck out in these meetings was the graph that showed you the effect of compound interest.

You know the graph I’m talking about?  It gave examples of different amounts of money put away each year, average interest rate earned, and the number of years it was allowed to earn that interest.

It was always very interesting to see the effects compound interest had on the money you saved…sometimes almost shocking.

Why is a fitness guy talking about financial planning?

Because the same “effect” can be seen in weight loss and fitness.

Just working out once or twice per week will have some benefit, especially if it’s continued for weeks, months and years; however the benefit is limited.

So for this example, the number of times you workout would be equivalent to the amount of money you allocate to the retirement fund.

The interest rate would be similar to the “other” stuff like diet, sleep, stress-free living and workout quality and intensity.

Are you with me?

Let me put it this way…

If you only save a little bit of money, and you put it somewhere that has a bad return on investment (like under your mattress or in the housing market 3 years ago), you won’t earn much compound interest and you may lose all your money.

If you only workout once or twice per week, your diet is horrible and you sleep 5 hours per night…your results will be horrible – you won’t lose much weight and you may even injure yourself.

Now does my correlation make sense?

If you save a little more money, put it somewhere with a proven track record of a good average interest rate and continue adding money to it, you will potentially earn a decent amount of money.

If you workout multiple times per week, continue to improve the quality of your diet and nutrition and make your workouts “count” by keeping them short, but full of high quality exercises and the intensity is where it should be – then you can achieve some pretty amazing results.

Take for instance this workout video:

YouTube Preview Image

The workout only lasts 4 minutes (not including warm-up) and if you only do it once or twice per week…your results won’t be good.

But if you take that same workout and did it twice a day for 5 days in a row, and rotate it with some similar workouts, you’ll achieve better results.

Then, if you add another 4-minute workout to the mix on the days you have more free time…the results will be better.

See where I’m going with this?

Then, if you take that same workout and combine it with adding more fruits and vegetables while limiting the junk, your results will be even better.

That’s how you achieve long-lasting weight loss!

That’s how you lose all that extra flab, increase your energy and feel better than you have in years!

That’s how you achieve your ‘Superhero Body!’

So go on…let the law of ‘compounding weight loss interest’ work for you!  You won’t get rich, but you’ll lose a lot of extra fat.

Have an awesome day!

Ed

P.S. – If you haven’t watched the video yet, be sure to click the link.  It will take you directly to YouTube and if you haven’t “subscribed” to my channel, be sure to do that as well.  I just uploaded 6 videos and plan on uploading more in the next week or so and you’ll be able to find out right away when you subscribe to my channel.

Here’s the link to the video on YouTube’s page –>  http://www.youtube.com/watch?v=yWuynl_KRJs

3 Questions To Kick Start Your Fat Loss

Tuesday, June 1st, 2010

I hope your week is starting off well and I hope you had an awesome weekend!

Memorial weekend is the unofficial beginning of summer around here and that means the pools open!  We went on opening day and it was PACKED by the time we left.

Maren had an awesome time playing ‘kid pool’ and jumping from the pool deck into my arms in the ‘big pool’.  She’s getting more comfortable in the water, which is awesome because I’ve never been all that comfortable in water.  I can swim…but it’s not my specialty, if you catch my drift.

I also had a pretty interesting consultation last week.  It was interesting because I spent a good 30 minutes listening to her talk about the previous diet she tried to stick to – one that another “trainer” put her on.

It was confusing as hell!

Ready for pool/beach season?

They had her using all sorts of math…math that’s not necessary for the overwhelming majority of the public.  20% this, 40% that, 35% here…and if that didn’t work maybe switch it to 25%…or maybe 45%!

By the time she was done ranting and raving about how difficult it was for her to understand and my head was spinning because I didn’t understand.  I understood the diet (it sucked)…but I didn’t understand why on earth a trainer would expect someone to stick to such a difficult diet.

When it was all said and done, I asked her 3 questions.  These 3 questions marked the beginning of our journey, but it left her with some perspective about how simple eating should be.

What 3 questions did I ask her? Read More→

Do I Have Any Weight Loss Secrets?

Tuesday, May 25th, 2010

Hey!  What’s happenin?

There have been a lot of things going on in my world, including a very exciting event coming up in the next couple of days – my 10-year wedding anniversary to my gorgeous and sexy wife.

We started dating way back in high school and have been inseparable ever since.  It’s pretty cool being married to your best friend and I love her more every day.  We just finished up celebrating with a mini-vacation and left Maren at home. We miss her every time we leave her, but it’s always kinda nice to get away and leave the munchkin at home!

Okay, enough of the mushiness and on to the fitness and diet stuff!

I’ve been receiving more and more questions via email lately (which is awesome) and a common theme seems to come up over and over.  People want to know if I have any secrets.  They may not come right out and ask “Do you have any weight loss secrets?” but it’s usually pretty easy to read between the lines and figure out what they really want.

I can understand the desire to seek out secrets, but to be totally honest I don’t have any secrets – and there really aren’t any secrets to be found…anywhere.

Okay, that’s not totally true.

I do have a couple of secrets that I use on a regular basis to help me lose weight (when I need to) and to keep my fit, strong and trim physique.

But my “secrets” have more to do with “rules” that I hold myself to more than a secret workout technique, secret supplement, or whatever secret weight loss technique you may have hoped I would share.

What do I mean?

I’ll give you a few examples of some of my “rules” (or if you prefer to refer to them as secrets…be my guest)… Read More→

3 Healthy, Fat Burning Recipes…Plus 197 More!

Tuesday, March 30th, 2010

“Ed, I need a meal plan.  I don’t know what the heck I’m supposed to eat…help me out!”

“Can you please give me a meal plan and some recipes to help me lose fat?”

“Yo Ed!  My eating is out of whack…can you help me out by giving me a meal plan?”

That’s just a small sample of the emails I receive on a weekly basis asking for meal plans and recipes and that’s not including the questions I receive from my training clients and boot campers.

Because of all those questions I thought I should hook you up with a few awesome recipes that are healthy, easy to make and will help you lose fat.

Crunchy Oatmeal: Roughly 290 calories.

1-Cup Oatmeal
2 tsp honey
1 cup sliced strawberries
2 TBS slivered almonds

Instructions:

Cook the oatmeal and then mix everything else in for a warm, sweet and delicious breakfast.

Egg Burrito: Roughly 400 calories

¾ Cup Egg Whites
1 ½ oz. low fat cheese
1 Cup broccoli (chopped)
1 Whole Wheat, Low Carb Tortilla
½ Cup Pineapple
Sliced Bell Pepper
Chopped onion – not much, just a bit for taste and if you don’t like onion, don’t include it.

Instructions:

Scramble the eggs with the vegetables, then add the mixture and cheese to the tortilla.  Add salsa for extra flavor.

BBQ Chicken Flat Bread Pizza: Roughly 450 calories

3 oz. Grilled Chicken Breast, Diced
3 tbsp. Barbecue Sauce
¼ Cup Lowfat Shredded Cheese
½ Sliced Bell Pepper
½ Cup Mushrooms, Sliced
1 slice flat bread (lavash)

Instructions:

Preheat oven to 400.  Place flatbread on baking sheet.  Spread barbecue sauce on flatbread, top with chicken (should already be grilled), pepper, mushrooms, and cheese.  Bake 10-15 minutes, until cheese is bubbly and melted.

Truth be told, I’m not much of a chef.

Actually, I hate cooking.

I’m lucky that I have a beautiful and drop-dead sexy wife who enjoys cooking (score some brownie points for me!).

I’m also lucky that I’ve got some awesome friends at Prograde Nutrition who have done even more of the heavy lifting for me in creating a bunch of “done-for-you” recipes.

To be more precise, they’ve come up with 197 healthy, fat fighting recipes.

I don’t promote other products very often, but when I find something that fits my ideals, I promote it with all my heart and anything Prograde does gets my stamp of approval.197HealthyProgradeBook_sm

The best part about the “197 Healthy and Delicious Fat Burning Recipes” eBook is that it only costs $4.95!

I can’t tell you how much I’ve (more precisely my wife) has spent on cookbooks.  We have cupboards FULL of cookbooks and none of them come close to being entirely full of healthy recipes and I know for certain none of them were this inexpensive.

If you value healthy eating and need ideas on what to cook, you need to grab this eBook.

To get your hands on this awesome recipe book, head to www.FitDadNutrition.com/ProgradeRecipeBook.html

Have an awesome day!

And remember…

…Be A Superhero Today!

Talk to you soon,

Ed

P.S. – The 197 Healthy And Delicious Fat Burning Recipes” is a killer product and it’s ridiculously priced at only $4.95.  You NEED to get this thing.  When was the last time you found that many healthy recipes in one place for such a crazy price?

Head to www.FitDadNutrition.com/ProgradeRecipeBook.html to grab your copy today!

And in case you’re wondering I do make money if you buy it…like $1.20 or something like that.  Big money baby!

Ten Fitness Commandments Part 1

Friday, March 26th, 2010


For the past couple of years I’ve had the unique opportunity to write columns for a local publication called “L Magazine.”  It’s an awesome experience getting to share my thoughts on health, fitness and weight loss with an entire city and get the response from clients and non-clients.

I thought I’d share with you my most recent article – it’s a 2-parter so I’ll post the second part next month.  I actually had to tweak it a bit because it was a bit too sacreligious the first time around.  Evidently it sounded like I was comparing myself to Moses a bit too much.  My bad.

Anyway, here’s the article…

One of my all-time favorite movies is “The Ten Commandments.”  Seeing Charlton Heston play Moses is a very moving experience.

My homeboy Moses

My homeboy Moses

I’m lying.

I’ve never seen the movie and come to think of it, I haven’t seen a Heston film.  The most I know about it is that it’s looooong.

The reason I mention the movie is because I’ve come up with a list of my own Ten Commandments.

I hiked my butt up my very own Mt. Sinai (the second floor of my house), and came down with these Fitness Commandments to share with you.

1.  Thou shalt add good stuff, while subtracting bad stuff.

This one is easy.  We eat poorly and don’t exercise enough.  Add more good stuff and subtract the bad stuff.

It really is that simple.

2.  Thou shalt keep it in and tight.

I’m referring to your stomach.  Your stomach muscles are weak and it shows in the way you sit, stand and move.  Always be mindful of your stomach muscles.

I’m not asking you to suck your gut in like someone is taking a picture of you in your bathing suit, rather think of it as keeping your posture in check.  Sit or stand up straight and pull or “brace” your stomach.

You also need to do Planks more often – any of the variations…just do them.

3.  Thou shalt not partake in magic pills or potions.

Moses threw a hissy fit when he came down the mountain and saw people worshipping a golden calf.

I throw a hissy fit whenever someone tells me they’re taking a diet pill, or other “wonder supplement” that comes from the farthest reaches of the earth.

Supplements have their value – I take them every day – but any pill whose marketing tells you it’s the easiest way to lose weight is lying.  If you want to learn more about the supplements I take, click here.

At best, it’s an expensive diuretic and leaves you with less money.

Deep down you know the truth, so listen to your gut and don’t do it.

4.  Thou shalt sleep.

Sleep is probably the most underrated aspect of health (and weight loss).  You NEED to sleep more.  Your body does some pretty amazing things while you’re sleeping, and the less you get, the more you screw it up.

Besides, the Late Late Show isn’t that great and you’ve already seen all the Seinfeld reruns.

5.  Thou shalt move…often.

As a society, we sit way too much.  We sit in our car.  We sit at a desk.  We sit on the couch.  We sit at a table.  Sit, sit, sit.iStockBeachCoupleB

Get off your butt and move around once an hour, preferably every 30 minutes.  Stretch, go for a quick walk, do some push-ups and squats…just do something.

Just like Moses had 2 tablets, I have to cover the remaining Commandments in next month’s issue, so stay tuned lest I go in a Moses-style rage and break the second tablet.

I hope you enjoyed part 1 of this article and I’ll be sure to post the second part next month (hopefully I remember…my brain has been a bit fried lately).

Talk to you soon!

And remember…

…Be A Superhero Today!

Ed

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