Male Weight Loss Now

If your plan to lose weight is by drinking diet soda, you better think again. Although you may believe that diet soda is your answer to reverse fat gain, you really should know the truth. Diet soda, although the apparent panacea to losing weight, turns out to actually cause you to gain weight!

To lose weight you simply need to eat less calories daily. This video shows you exactly how many calories your body needs and how to calculate the number of calories for weight loss. This video is for male and female alike and gives a precise number of food calories that you need to starting burning belly fat and love handles today.

Lean body mass means automatic fat burn. Use a simple exercise ball and do this everyday and you will get your body burning its own fat. Weight loss is not about thinking about dieting or exercising all of the time. It is about getting your body to do the work for you. Belly fat and love handles are typically two places that we male put our body fat. Try this out.

I just wish that someone had told me how I could lose weight by eating snacks. It is a fact that  if you don’t know what you’re going to eat, you will overeat. It isn’t really a mystery why you’re overweight, is it? Another fact – food creates people. Unless you are made of gravel or ball bearings, you cannot live without food, you will not grow and will die. On the other hand, if you eat, your healthy well prosper. And taking this just a little bit further, the more food, the bigger the male you will become. Weight loss happens when you systematically eat on plan a known amount of food. Period.

What I have found is that when I plan my snacks, there are two important things that are solved that are essential to lose weight. Without these two things you will go astray and end up a little rounder than you like.  In order for a snack to help you lose weight, it must have or be:

1. Known calorie count - when you know what are going to eat, you know exactly how many calories you will ingest. When you command your daily calorie total, your body will begin to take over the controls and will lose weight on your behalf. Be read to count,weigh or measure to pack only a predetermined number of calories with you .

2. Planned snack time – as strange as it might seem, you do need to eat to lose weight. If you don’t eat regularly, your metabolism takes a siesta.  Although your metabolism never really stops (unless you’re dead), it does get lazy when you do not give it fuel. Also when you go hungry all day, you are going to binge and think that it is OK. It isn’t OK. You should eat every 3 to 4 hours to keep your motor running.

Here are ten snacks that I have used that I would suggest you consider:

1. Sliced Vegetables - carrots, zucchini, cucumbers, or anything else. In the early days of losing weight, I would carry a resealable bags of baby carrots with me. Maybe not your first choice for a snack, but you cannot beat vegetables for nutritional value. It surprised me how quickly I got accustomed to eating carrots. The one aspect about is that I can eat more vegetables without worrying about calories, so that I get satisfied by “filling up.”

2. Fruit - apples, oranges, pears, grapes or whatever you like. The advantage of fruit is that there is nothing you need to do to prepare it. You just grab it and take it with you…ok, well you will need to put grapes in a bag of some kind otherwise they will roll around on the car floor.

3. Yogurt - either guys love or hate yogurt. I love it, because I like sweets and yogurt is a good proxy for something sweet that I shouldn’t be eating. There’s a lot of good stuff going on in yogurt. The best thing about yogurt, is there isn’t any preparation required. All you need is a spoon. Or better yet, just shake it and drink it!

4. Raisins – being nothing but dried grapes, I could have included them in the list under fruit above. But, there is one aspect of raisins that I believe deserves special mention. Raisins are really easy to carry around and can go places (like in your pocket) that most other food cannot. They’re nearly indestructible but make sure you count them in advance so that you know how many calories you’re getting. It would be very easy to eat fists of these things with the heel of your hand.

5. Snack Bars – these can range from granola bars (on the lower end of the calorie scale) to energy bars on the high end. Snack bars rank the easiest of snack foods because they are manufactured specifically for the on-the-go eater. This is the first choice of many of my clients for snacks.

6. Hard Boiled Egg - the great thing about a hard boiled egg, is that it is about the nearest thing to being as satisfying as meat. A hard boiled egg is easy to transport, you do not need to worry about breaking it, because you will break it. Carry a little package of salt, if you so desire.

7. Rice Crackers – usually you can find these in the “healthy eating” section of the grocery store. These crackers are sold in a bag and come in plain, cheese, caramel corn flavors and probably more. The brand I buy has about 70 calories for 9 cheese flavored crackers. The good and bad news is that these crackers really taste good. You MUST (I repeat must) separate yourself from the bag, otherwise you will eat the whole thing. Ask me how I know!

8. Nuts – almonds, peanuts, cashews are good choices, but make sure that you know how many calories are in these guys before you take them with you. Remember to count how many you pack. Don’t go hog wild with a big bag.

9. Trail Mix – although intended as a high energy snack for high country people, trail mix is a healthy alternative to binge eating. Although trail mix tends to be very high in calories, all you need to do is read the label, measure it out and put it in a baggie.

10. Pretzels – without the beer.

So, there you have it, 10 snacks. These should give you plenty of reason to make sure that you do not skip meals. Take these snacks with you. You need to realize that these snacks will work for you to lose weight, if you make a habit of eating on cue. Whichever snack you choose, make sure that you have it available for where you are going for the day. Put them in your briefcase, lunch box, or in a bag in the car seat next to you. Better yet, buy snacks that you can keep in the car and do not even have to remember to take with you. Please do not skip meals. You’ll get fat.

Well-intentioned or not, skipping breakfast actually packs on the pounds. Maybe you are just  too busy to eat in the morning or think that you will lose weight if you don’t eat breakfast. It doesn’t matter. Statistics show that if you do not eat breakfast, you are highly likely to get fat (or fatter). If you think you are cutting calories, or dieting by not eating breakfast, think again.

The better news, is that if you eat anything for breakfast, your body will automatically favor fat burn – all day long.

Here are some facts about this:

1. Upon Awakening – when you wake up, you will have already gone without eating for 6 to 8 hours. If you do not eat for another 6 to 8 hours, you will have gone without food for 12 to 16 hours. Your metabolism will have slowed considerably. Slower metabolism, slows your fat burn rate.  Therefore, you are not burning the fat reserves in your body. Most likely, you are not only NOT  losing fat, but gaining belly fat, love handles and chin meat (you know…..the jowls), because of the eating your are doing during the pig-out sessions throughout the uncontrolled eating portion of your day.

2. Statistics Show – research done by the National Weight Control Registry has shown that members that have lost at least 30 pounds and kept it off (although the average weight lost per member is 66 pounds), 78% of them eat breakfast everyday. WebMD states that eating early in the day jumps starts the metabolism and keeps you from going into “starvation eating,” which is very uncontrollable.

Here’s What To Do:

Just eat something for breakfast. Something healthy, is preferable but  start by just eating anything – breakfast bar, half of a bagel or tortilla smeared with peanut butter.  What you want from a good breakfast is carbohydrates, fiber and protein.

You might be surprised to hear that carbohydrates are important. Carbohydrates are sort of the kick-start of the metabolic system in the morning. Carbohydrates gets the fat burning machinery running hot. But you want to eat the carbohydrates that include fiber. Why? Because: 1) fiber fills you up and makes you satisfied and 2) excellent for the exhaust system. Protein is necessary because it essentially, “sticks to your ribs,” and acts like “time release” calories in your system.  These calories do not get burned as fast a carbohydrate calories.

Here is the breakfast I eat on most weekdays.

• 1-1/2 Cups Bran Flakes
• 1 Cup 2% Milk
• 2 Tablespoon Flax seed
• 2 Tablespoon Wheat Germ

Why do I eat the flax seed and wheat germ? I have experienced higher cholosterol levels and flax seed has been shown to lower total cholesterol and LDL cholesterol (the bad kind). Wheat germ is the reproductive part (oooh, sexy) of the wheat plant. When you get refined wheat products (bread, cereal, etc), these naughty bits are taken out (who knows why?).  Wheat germ has a lot of vitamin E, zinc, and loaded with fiber. Oh, and I drink 2 – 12 ounce glasses of water before I eat anything.

Here are a few simple breakfast meal ideas that you can eat quickly.

Other Good Breakfast Choices:

Oatmeal – skip the sugar and put fruit on it instead

Hard boiled egg

Yogurt

Stay away from fruit juices and stick to whole fruit because fruit juice sometimes does not contain the fiber you need.

So, Here’s a crazy thought…..eat and lose weight.

I don’t know about you, but I was born lazy. I don’t like to work any more than I need to. That includes exercise. So if you think this article is about working out or exercising hard, you’re in the wrong place ! BUT, if you want to lose weight without working out hard, you need to read this article completely.

I think we need to be more like animals in nature. I like watching those nature programs. The BBC created a documentary called “Planet Earth” that I recently watched in its entirety.  I particularly appreciate those male lions lying out there on the Savannah. That is the way we need to be. This is purely natural for these powerful animals. It’s also natural for us.

In order to lose weight, exercise is necessary only as much, as your body naturally loses its own weight. If you look at ads for weight loss, you see a lot of glissening bodies of muscular male and female models working out.  I can tell you that I look great too, but I only spend 35 minutes in the gym 4 times per week.

Here are the scientific facts of how your body really loses weight on your behalf:

1. Resting Metabolism Rate - this is the number of calories your body burns per day while you are doing absolutely nothing…watching TV, sleeping,  arranging your little animals in Farmville. It is roughly approximated by the Harris-Benedict equation. This formula is the result of scientific studies and estimates your calorie burn rate (calories per day) based on age, gender, weight and height. If you are already eating less than this amount, you are already losing weight and  would most likely not even be reading this article. If not, read on…

2. Basal Metabolism Rate – Depending on your activity level, you can actually find out how many calories you will burn per day. This applies a factor to the calorie amount in Step #1 above based on your activity level. To lose weight, you need to eat less calories than this resulting number. This activity level elevates your metabolism both during activity and for a few hours after your activity. The problem is that for guys that need to lose a lot of weight, getting the cardio ramped up to a level where it really starts to burn significant calories is just not going to happen early on in the program. That is why the big burn comes from strength training.

3.Strength Training – This is the BIG BURN. When you build muscle mass, you are increasing the calorie burn all day long. You heard that right…..When you have increased your lean body mass with strength training,  you’re burning calories all day, not only while you exercise like aerobic activity. This is because when you do strength training, you are tearing down your muscles. When you tear muscles, the body repairs them with calories, nutrients and vitamins that you eat.  When muscles are torn, they repair WAY stronger than before. So your body is using up calories to build your muscles.

Here’s What To Do

From an interesting article on Strength Training and Weight Loss, it’s necessary to do about 30 minutes of strength training 2 to 3 times per week in order for your body to lose its own weight. Strength training for weight loss is the use of external resistance of exercise motion, against your normal muscular contraction to build muscle.

If you look at my strength training program, you’ll see that I utilize two separate workouts so that I don’t do the same workout, 2 days in a row. This is because muscles need some time to repair and I don’t want to work these muscles in two consecutive days.

1. Create a list of strength training exercises that you will do today. You need to work all the major muscle groups – chest, back, shoulder, triceps, biceps, abdomen, calfs, quadriceps, hamstrings. For today, choose only four of these – maybe work on chest, biceps, shoulders and quads.

2. Create a second list of strength training exercises that you will do tomorrow. Remember to include work on the abdomen muscles. Note that you cannot “spot remove” belly fat or love handles (or anywhere else either) by doing any type of strength training. Weight loss can only happen by reducing body fat evenly over the body.

3. Perform #1 and #2 alternatively throughout the week. At least two times per week. It is not necessary to do a total of more than 5 total workouts per week.

So, now you have 2 lists of exercises that you need to do to accomplish your weight loss goals. The best thing is to start right now. Notice, I didn’t say that you have to do these in a gym. For instance for chest, you can just do push-ups on your living room floor. So start now, with 15 push-ups.

Stay tuned. Due to the fact that strength training has such a profound impact on male weight loss, I will be writing in much more detail for your benefit.  Let me know what kinds of questions that you have by writing in the comments area. Thanks for stopping by.

Sex is the single most avoided subject between male and female. If you have experienced a decrease in your sexual appetite, you already know why you do not want to talk about it. When you are overweight, the subject is even usually a bit more dicey…….because you are not the only one involved.

She “may also” not be very happy about the weight you need to lose.When she has stopped being “grabby” in the bedroom, you know that you need to get “saddled up” and do something about this problem.  But first, here are the straight facts as to why your belly fat is costing you good lovin’.

The good news is, that is not your fault. There is some medical science behind why you just do not have it in you. The culprit is the belly fat. Not you. Have you ever  noticed that Viagra is one of the top rated drugs on the market?  Well, while Viagra is topping the charts, it is no coincidence that obesity, as a disease, has never been so prevalent in all of human history.  From an article by Truestar Health there are  a number of factors working against your mojo:

1. Higher estrogen level – belly fat actually increases the conversion of testosterone into estrogen.  That means that you are actually getting more of the female hormone estrogen than the testosterone that you need to drive your prowess in the bedroom. And the more estrogen, the more abdominal fat will accumulate…the snow ball effect ensues.
2. Lower testosterone level – leads to increases of the pot belly and other body fat, such as love handles. Of course, the lower the testosterone, the lower the love drive.
3. Stress - causes high cortisol levels which in turn causes loss of muscle mass, decreases bone density and drives libido way down.

What To Do About Your Sex

OK, so at least now you know now, why Mr. D has not been showing up lately. Like I said, it isn’t your fault. But now, though, it’s simply a matter of caring better for yourself. Let me tell you what to do about this.

Start a strength training program. Pec’s, triceps, biceps, shoulders, abdomen, and back. The beauty of strength training is that it is the engine that drives weight loss. Why? When you work major muscle groups in weight training, your body is burning calories for you while you sleep.

Remember that when you lift, you are tearing down muscles. The calories in your body are in turn used to repair these muscles. Thus more calories are being burned continuously on your behalf. This repair work goes on around the clock.  The immediate benefit though is that strength training reduces stress and thus cortisol. This helps build libido straight away.

Once the cortisol level is managed you are on the path to reducing belly fat and correcting your hormones. The whole process starts immediately when you start your strength training. If you do not have the cash or time to go to a gymn, start doing push-ups, sit-ups leg lifts right now. If you want your sex back enough, you will get very creative. So start today.

I have heard it so many times now. Guys usually tell me one of the following three things. They say, “Frank, I need to lose weight quickly because”:

1. “I am standing up in a wedding”

2. “I want to take my shirt off at the beach this summer”

3.”I am going to  a reunion with old friend”

The BIG question that they always want an answer for is “how much weight can I lose in 2 months?” Weight loss takes time, but can be done quickly if and when you you really want to get results. Usually, we male of the gender want results fast.

The answer is in two parts. The first answer is it depends on how bad you want to lose weight. Weight loss does not happen because you hate being fat, or because it is annoying. It happens because you are committed to losing weight. When you decide that you will do anything to get your health, energy and manhood back, only then will you lose weight.

The second part of the answer is how much fat can you safely lose? Using the Fat Loss Formula you can lose as much weight as you want. But be careful. Sustainable weight loss is healthy weight loss. Using the Fat Loss Formula and the information from WebMD , you can safely lose 3 pounds per week. The good news is that the fatter you are, the faster the weight comes off. You may be very happy to see the weight coming off you immediately when you put the Fat Loss Formula to work for you.

To lose weight you need to:

1. Keep a daily food journal and assess accurately the calories for each item. Take a look at an example of my weight loss  journal for ideas. My clients use the very same version.

2. Eat less calories than your body needs. Check out this BMR calculator to help you figure out how many calories your body needs. Also check out this excellent Wiki How article on calculating your body calorie needs.

3. Drink 3 liters of water everyday. I drink 2 – 12 ounce glasses prior to every meal and 1 – 12 ounce glass before eating anything else.

4. Get some type of exercise everyday. At least do a 20 minute walk.

Do not use diet pills. They are either ineffective or have dangerous sides effects. Even if you did lose weight using pills, it is very likely that you will gain it back since your habits will sneak back into your lifestyle.

In the last 32 years, I’ve worked hard to lose weight, only to learn early this year that weight loss isn’t really about exercise at all. Seriously, I’ve jogged literally thousand of miles and sweated on gleaming exercise equipment on 5 separate continents. I thought all of this time, that exercise was the disposal system for my calorie extravagances. The answer is, I was wrong. The male belief that we need to “burn off” excess calories to drop the belly fat, is absolutely wrong.

Sure, you’re going to burn some calories and some fat while you exercise. No doubt about it. But weight loss (specifically, fat loss) is going to happen for the most part when you aren’t exercising. Your body’s going to do it on its own without your direct involvement.

Yesterday the New York Times published an article that confirms what I know is the real truth about weight loss. A quote from this article states it all, “In general, exercise by itself is pretty useless for weight loss.” There are a lot of reasons for this. Among them are:

1. You may end up consuming more calories when your exercise. If you feel (either psychologically, physiologically or otherwise)  you need to eat more or drink energy or protein drinks because of your new exercise regime, you are adding weight
2. Your body wants to maintain its current situation. Its hormones and processes will adjust themselves to keep things as they are. Specifically your appetite may be adjusted by hormones in your system, to keep your appetite at its current level.
3. Only moderate exercise is needed by the body.

But strength training is a great way to keep weight off once you do lose weight. Your metabolism rate (number of calories your body burns per day) is effected by your lean body mass. Lean body mass is your body weight minus all the fat. The higher your lean body mass, the more likely you will burn more calories simply by doing nothing. So, you always want to do exercises that build your muscle mass. Muscle mass is like a big flywheel that burns calories on your behalf. But just remember, do not expect an immediate calorie burn from strength training. This simply is not going to happen.

Unless your body has less fuel than it needs, your body will maintain “business as usual.” Plain and simple – You need to put your body in a calorie deficit. You need to consume less calories than your body needs every day. It must be a habit.

All these years, the reason I stayed in pretty good shape was because of the eating habits that I adopted many years ago – balance and moderation. It was not about exercise at all. Luckily I know now that the answer is really about eating less calories than I need per day.