Archive for March, 2010

Weight Loss is About Energy

I listened to a podcast today that was recorded many months ago. I listen to the Everything is Energy podcast when I go out for my 4 mile walk 5 times a week. I walk through a beautiful forest along the Fox river here in northern Illinois. I have been walking or jogging this trail for nearly 20 years and I never get tired of it.

On this particular podcast was a guy name Stu Zimmerman from Inner Espresso.  He talked about how money is like water. When it’s moving it is powerful. When it’s stagnant, it sort of gets sick and stagnant and “self-pollutes.” Suddenly I thought, “that that’s just like energy in your body.” When you eat something and the body does not process it into action, or heat or thought, it sort of gets stored as belly fat. Belly fat is like self-made body pollution from stored energy.

Belly fat and his side kick (the love handles)  is the stuff that we avoid for obvious reasons:

  • Causes heart attack
  • Causes type II diabetes
  • Drains your energy
  • Looks horrible on us.

You know the feeling of belly fat. You cannot bend over without feeling you are going to pass out or you just plain cannot tie your shoes. You can’t play with your kids in the yard or even get down on the floor with them, because of your gut. You would never consider taking off your shirt at the pool or beach. You always wear a hoodie or jacket with sweat pants, because it’s the only thing that can house your bulk.

Here’s why looking at fat like stored energy is really powerful. Although the body can store fat, the body was really mostly designed to process energy. Energy stored as fat is just a side business of the body. One of my bosses from years ago in my corporate days,  had a poster hung on his wall that stated “A ship is safe in a harbor, but that is not what ships are made for.” Same thing for body fat.

Here are simple steps to use in maximizing the energy that you put into your body as the next bite you will take:

  1. First – visualize the fat already stored in your body as stored energy.
  2. Second – Realize that when you take the next bite, you are already putting more fuel into your “fuel tank” that is way full. It’s more than full. As a matter of fact, you have created several auxiliary tanks to store all of your fuel.
  3. Decide to forego that next bite or snack and draw down on your fat reserves starting right now to reverse the direction of the weight gain.

It’s that simple. Every time that you put your body into a calorie deficit, you will lose weight. What’s a calorie deficit? It’s when you are using more fuel than you take in everyday. It’s simply a numbers game.

Try this right now. Total up the calories you ate today. Make a list right now of everything you ate today and how many calories are in them.  If the total calories you have eaten, or will eat, exceeds the calories burned for a guy your age, you will gain more fat. If it’s less, you will starting burning up fat, right now.

So now go do it.

Why Your Energy Level Is So Low

Sometimes my energy isn’t there.  There’s a lot of places my mind goes when that energy isn’t at the level I want. When the energy isn’t happening, my mind often races. That makes me feel even more tired. I suspect at times, maybe it’s my age. Other times I cling to the idea that maybe I’m just naturally lazy. And then, sometimes the lack of energy makes me hungry for things I shouldn’t be eating. Tail spin…..

I guess it isn’t just the lack of energy. It’s the uneasiness that comes over me, when I just lay there motionless. Sometimes my chest hurts a little. I think about what I should be doing. I compare myself to other people who seem to have more energy.

Still sprawled out, I compare myself to an earlier stage in my life when I had loads of energy. I used to get more done before 9am back then, than I do all day on certain days. Irritating.

But then when I think about it……it isn’t everyday. It isn’t really even more than 1 day per week. But when it happens, it feels horrible. It feels like it is everyday when it happens. Lack of energy feels like a big a hole in the earth that drains your livelihood and male energy.

The fact is that your available energy is a function of a lot of different things. You’re a combination of mind, body and emotion. All of these things need to be satisfied.  As a matter of fact, this is how I run my life on most days when I’m not tired.  I’ve noticed that when I take care of my physical, intellectual, and emotional needs I’ve really got a lot of energy. Let me explain what I mean and how I do it.

1. Physical

I eat less than 2000 calories per day on the average. I eat complex carbohydrates…meaning I eat fruits, vegetables, grains,  and beans. This is good because the glucose levels are released into the blood on a more even level throughout the day.

If you are eating simple sugars like donuts, sugared drinks, candy or cookies, the glucose is released immediately into the blood. When you’ve released them all, then there is no energy available readily. And then…you feel very tired.

I exercise 4 or 5 times per week. I use about 500 calories on these days, just on exercise.  These are the days when my energy level is even higher.  Yesterday I did not exercise and today I feel a little tired. No problem. I’ll just hit the gym today. ‘ll do a quick workout that usually takes 35 minutes (see my workout routine). Since the weather is not great here, instead of walking my 4 miles outside, I’ll do it on the treadmill. This is my backup plan.

2. Intellectual

A lot of people would be surprised to think about  needing to use your mind everyday. You may think that you read everyday or spend time on the internet everyday and you get plenty of information. Well, in fact, you are using your brain. However, how much of what you read is really someone else’s opinions or versions of the truth.

You may ask yourself, what does thinking have anything to do with your energy? Creativity and ideas come through the mind. These are a natural form of energy that gets channeled through the intellect. When you don’t use your brain, you’re essentially sitting on a powder keg of thought energy that never gets released. This is almost like mental constipation. This has nothing to do with your educational level. We all have the intellectual need at birth to process thought energy. This is about using what comes naturally.

I spend time reading and writing everyday. As a matter of fact,  I’m usually reading three separate types of books on a daily basis – something about fitness or weight loss, something for professional development and something spiritual or related to emotional balance. When I write something, I research my material and think about how other people can use my information to their benefit. Imagining what I will do or create that day is also part of my daily thinking. Release your energy by real active thought.  Turn the TV and computer off.

3. Emotional

Yesterday, I spent nearly the whole day working alone since I was writing and preparing for my clients today. I went out yesterday evening with some friends. As I mentioned above, I did not exercise yesterday. So the energy was not really high.

As the evening progressed and we were joking and laughing, I noticed how much more energy and fun I was having all of a sudden. Only then did I realize how much I really needed to hang out and be just a “guy” for a while. What a concept! I guess having fun is important after all.

Have you ever noticed how much emotional energy you have tied up in projects that have not been completed? I have a pile of receipts on my counter that need to get filed away. It would take me all of 15 minutes to do this. When I finally do file these receipts away, I will feel a lot more emotional energy available to me.

This one pile of receipts is no big deal, but when you have a few of these unfinished projects going, you may be draining a lot more energy than you might reason. I am sure you know what I mean.

Here Is What To Do

Everyday, these three areas of your life (physical, emotional and intellectual) need attention daily. So everyday, make sure that you do something specifically to contribute to yourself energetically. So, let me give you my examples for today.

1. Physical - I will walk 4 miles on the treadmill and do my chest, biceps and shoulders workout. I will also adhere to my daily 2,000 calorie limits.

2. Intellectual -  I wrote a book review today for a book that I have read recently. I’ll also spend about an hour  reading a book today now by Judith Orloff entitled “Emotional Freedom.” And of course, I wrote this article.

3.Emotional - I am a professional musician and I am practicing with the guys in my band tonight  – Mountain Ash. We always get a lot of work done, but we are very open, connected and passionate about our music. We always have a lot of belly laughs mixed in with work. I will probably have a beer also, but it will not violate #1 above.

So, I suggest that you also  consider doing one of each of your 3 basic life functions above everyday. I believe you’ll see what I mean after the first time you do them. When the habit is there, you won’t even need to think about it anymore. Steve Pavlina has also written a good article on the same subject of energy and diet.  Check it out.

Diet Pills! Are You Kidding Me?

Diet Pill Man Help me With Weight LossBeing fat really does suck. No question about it. When you get really sick and tired of being fat, you are willing to take very drastic actions. These past two years have been a very strange time for me. I gained weight without even knowing why. I stayed in such great shape for so many years and all of a sudden I ballooned.

During this past winter (2009-2010), I had almost started saying to myself, “well,  this is age and I guess there is no use fighting the tide.” But then I decided to take a look at a few things that I never thought about, such as “how much are you eating Frank?” And suddenly magic happened, I looked at what I was eating and I mastered the basics of eating correctly. It took about 1 week for this change of thinking and putting it into action. I now use the Fat Loss Formula that resulted from my study.

My mind never went to diet pills or anti-obesity medications or anything like that. I wonder why you would even consider taking medication to solve a problem that does not occur naturally, that is, in pure nature. Have you ever seen an overweight animal in the wild? A flabby flamingo, a tubby tuna or a porky pig? Well, OK maybe the porky pig, but they’re domestic.  Do you really need to put more stuff into your body to lose weight? Even worse, the side effects of diet pills are still not well understood.

According to Wikipedia, “These drugs alter one of the fundamental processes of the human body, weight regulation, by either altering appetite, metabolism, or absorption of calories.” Huh?

The Appetite Suppressors

Maybe the most “logical” of all diet pills are the grouping of drugs that curb your hunger. It makes some sense. Rather than trying to burn off excess calories by exercise or altering your metabolism, if you don’t eat as much in the first place, the problem is solved before there is a problem. Here are a couple of the most popular products

  • Sibutramine - is a prescription drug sold under the brand name Meridia. Sibutramine is taken orally and works by altering neurotransmitters in the brain. Sibutramine has numerous side effects and concerns about its safety has led the UK and EU to suspend availability within its countries. Some of the side effects are constipation, inability to sleep, abdominal pains, headaches and dry mouth. In 2010, the FDA noted the concerns that sibutramine increases the risk of heart attacks and strokes in patients with a history of cardiovascular disease.
  • Rimonabant – is prescription drug that is prescribed for patients of BMI greater than 30 (obese). Accomplia is the most popular brand name of this drug. It operates by blocking receptors in the brain that process the sensation of hunger. Shortly after market introduction, press reports and independent studies suggest that side-effects occur stronger and more commonly than shown by the manufacturer in their clinical studies. Reports of severe depression are frequent.
  • Phentremine – is approved as an appetite suppressant to help reduce weight in obese patients when used short-term and combined with exercise, diet, and behavioral modification. Phentremine is sold as Adipex-P but is also available as a generic. Phentermine, in doses clinically used, works on the hypothalamus portion of the brain to release a neurotransmitter (or chemical messenger) that signals a fight-or-flight response, reducing hunger. Phentremine seems to be tolerated by the body, but psychological dependence is very possible in long term usage

The Calorie Absorption Alterators

These diet pills act slightly differently. For people that must eat, these drugs alter how much the body will uptake the calories that are consumed. It is amazing the innovation among the drug companies to allow people to still eat and appear to take some of the “sting” out of irresponsible eating.

  • Orlistat - affects absorption of intestinal fat in the body by inhibiting pancreatic enzymes, thus reducing calories. The body reacts by simply passing the rejected fat in the stool. Orlistat (marketed under brand name Xenical) is notorious for its side effects which can include steatorrhea (oily, loose stools) and flatulence (farting).
  • Exenatide – is a drug that is administered by subcutaneous injection twice daily before the first and last meals of the day. Marketed under the name Byetta acts by delaying gastric emptying and promotes a feeling of satiety (feeling full). Byetta is currently available as a treatment for type 2 Diabetes mellitus type 2. The side effects include acid or sour stomach, belching, diarrhea, heartburn, indigestion, nausea, and vomiting; Byettais therefore not meant for people with severe gastrointestinal disease

The Metabolism Changers

So if you must eat more than your share, why not induce the body to burn it up faster. That is what these substances do. Unfortunately these drugs have not done well in achieving approval from drug regulatory bodies around the world.


As Wikipedia states, “Because of potential side effects, it is recommended that anti-obesity drugs only be prescribed for obesity where it is hoped that the benefits of the treatment outweigh its risks.” So I ask you, since there are so many legal drug options that the industry wants to sell you with known side effects, are you sure you want to take these?

Losing weight is about being healthy, energetic and virile. These drugs are not going to get you there. I beg you to rethink what you are doing when you are looking for a quick fix with drugs. Look at the underlying causes and make some brave and healthy changes in your life rather than taking an even bigger risk.

Please  lose weight the natural way!

Does Eating Really Satisfy You?

Grumble Mouthed Fat GuyI remember when I was in grade school, my 6th grade teacher asked the open-ended question “what did we like most about school?”  The answer blurted out by the ever loud-mouthed guy sitting in the back of the class was “lunch!” That was probably more of a truthful answer than I think the teacher-dude had considered.

But, now I wonder whether the answer has really changed that much that I am older and supposedly smarter.  Up to a few months ago, I had adopted some daily habits that had high calorie meals, snacks and drinks built-in. It is often difficult to find out how these habits snuck into a formerly healthy eating habit.

Weight loss means fat loss. Runaway male eating habits are most likely where I had fallen off the wagon. When I was eating on auto-pilot is where I was packing on the fat on my belly, love handles and under my chin. Yuch! The dumbest part of this whole thing is that I was not really enjoying what I was eating either. An extra slice of cheese, another beer, a handful of cookies were just fleeting pleasures that were not that enjoyable.

When I recognized that this fat is heavily linked to heart attack, diabetes and hypertension makes this situation even more scary. Eating myself into dis-health is just plain stupid. I realized that this had to stop, because I saw this weight gain as sort of permanent. Even after 30 years of healthy living, I had lost control of my weight. I had to make a change.

The medical facts are that obesity is not linked to either eating too much fat or carbohydrates (see “Food preferences and body weight control” France Bellisle – 1995). It is not linked to food choices. Obesity has been shown to be more prevalent among lower socio-economic strata, yet look around at your well-educated friends and you will see many fat guys and gals.

Here is What To Do

Here are a few simple things to do to make sure that you are getting satisfaction out of what you eat. Think about your level of satisfaction of your food. I’ll bet it is more about habit than satisfaction. Addiction is sort of an emotional attachment to a habit. See if these things are true for you:

1. Do you see your typical day as consisting of a few “high satisfaction” moments or peaks of eating? If you do, it is addiction or at least heavy habits. There is nothing wrong with enjoying a good meal, snack or drink. But there is a lot of life going on between those peaks to be enjoyed. Food is just part of it.

2. Have you given up on losing weight? The question is have you given up on paying attention to what you eat, because you think you are a lost cause or not worthy of taking care of yourself. Or are you so attached to eating that your body is ballooning out of control? In this case, my guess is that you are not enjoying food enough. Sounds crazy, but fat guys are not the people that enjoy the food too much, but rather are hooked on the taste rather than savoring it.

3. Do you secretly fear going into a gym because you are terrified of someone seeing a pathetic fat guy? This is a real fear. Most likely the other people are way too involved with themselves and aren’t really paying attention to you. When you get home from this emotional ordeal, either food is a reward or a refuge. Don’t let exercise become an ordeal that you need to recover from. Food as a reward is also not a winning deal.

Here is a healthy definition of food that should help you decide whether you are running off the rails:

Food -  fuel that has been made tasty by nature.

Don’t stockpile fuel!

The Truth About Loose Skin

Fat Man Pondering Loose Skin At MidnightIf you could push a button and immediately have the body of a Greek god, with rippling muscles and 8% body fat, you would probably gladly pay a pile of money. Just imagine looking in the mirror at your bare, solid,  glistening abdomen and not being able to look away. The feeling of male invincibility would be intoxicating. Well it can happen. But it just  isn’t going to happen at the push of a button. But there is one other thing about this that may be on your mind about this weight loss.

The Fear of Loose Skin

I have talked with a lot of guys about looking iconic and they can really picture this. The one thing that they start worrying about when they picture this and that is…..loose skin. Fat guys picture that their skin is  filled up like a big balloon blown up by pounds and pounds of fat. Then they think that when they lose weight, that the fat is going to go out of their body and leave a limp, outstretched bag of flailing skin on their emaciated frame. Some of this could be true if you do not watch how you loose weight. But this is of course a lot of exaggeration, but some cautions are called for here.

The Body Fat Facts

Right now, you have a certain body fat content. If you weigh 250 pounds and your body fat percentage is 30% , that means that you have 75 pounds of fat and 175 pounds lean body mass (muscle, bones, organs,  fluids).  At the beginning of a weight loss program, men lose weight anyway they can. Here is the rub.  Loose skin is not just skin, but actually quite a bit of fat.  Here is how this happens.

When you start losing weight, often, this weight loss comes at the expense of both muscle loss and fat loss. When you finally reach your goal weight, if you do not pay attention to fat loss and building muscle mass, you may end up with a baggy belly. What happens is that you lose muscle mass as a result of your hard-earned eating habits.

For each pound of fat, there is about 3,500 calories stored, whereas each pound of muscle contains only about 600 calories. According to Ron Brown over at Body Fat Guide, when you fast 60% of the weight loss comes from muscle and 40% comes from fat! Ouch!  So it is really easy to start chewing up muscle mass when you start drastically cutting calories without any exercise. Not recommended. In addition, muscle is largely composed of fluid which can be lost very easily.

Here is a little saying that I created that makes all this easy to remember: “Fat is meant to be stored, muscle is meant to be used.”  Here is how you avoid losing the muscle mass but lose weight at the same time.

What To Do

Dieting and exercise need to go hand in hand. I used to think that exercise was the only way to weight loss. I never had to worry about loose skin because if I lost some weight, my lean body mass was always very high. Many men think that exercise is the only way to lose fat. However, if you do not exercise or have not exercised much, you will need to really pay attention to what I am going to tell you.

Stay on a weight loss path. Eat a daily caloric intake below the energy balance levels for your age. Very simply, eat less than your body needs in calories per day. See “How Much Food Does Your Body Need?” Make sure that you eat the right kinds of food – proteins, vegetables, fruits, and at least 80 oz of water per day. If you are still eating foods with a lot of white bread, white sugar, soda, sweets or fast food, you have not been listening.  I wonder when will you ever learn?

Start or continue a strength training program to build or maintain your muscle mass. Muscle mass will be built if you do some sort of strength program. Take a look at my Strength Training Program for ideas.  There is no wrong answer for strength training when you are starting off….just do something. Don’t worry about making mistakes. You will put on muscle mass and that is good.

Start Right Now

Do this simple 2 step plan everyday. And just like learning to drive a car, starting a good habit and keeping it rolling is the whole answer. Try doing these two things everyday:

  1. Keep track of your daily calories and make sure that you eat less than the calories that your body needs. Use a daily calorie log and really keep track of everything you eat. I use a free web resource called Physics Diet. I am going to create a video about how to use this thing soon. Even if you are not yet eating less than you need, keep track of the calories anyway. Writing down all of the things that you are eating now, is a great way to become aware of how much you really are eating.
  2. Do strength training 3 to 5 times per week. This does not need to hurt. Just start doing some push-ups and sit-ups on the floor every day. It won’t take you very long. 15 minutes of this work will really pay off. You don’t need to like it, you just need to do it. You can advance to a gym when you feel comfortable doing so. If you are already going to a gym, exercise all the major muscles of your body so that you get the most muscle build overall.

You are going to be proud of the new powerhouse that is growing under that fat cover. You may not see it, but when you do the above two things every day, you will lose weight and KNOW you will look great.

Belly Fat Male Weight LossGet your free E-Book on how to lose belly fat now – Click the book image to your left – provide your name and e-mail address and you will be reading this book in minutes – FREE.

The Four Letter Word – Diet

Ice Cream or Apple? - The Male Weight Loss QuestionLet me guess. Your gut reaction to the word DIET makes you sick, just thinking about it. It sounds like something women do, right? Maybe it is an aspect unique to being a man, maybe not. We don’t like diets. So let’s just agree openly, that there’s no uglier aspect of losing weight than THE DIET.

Is Food Your Payoff?

After you work all day, exercise, pay bills, take care of friends and family, you are probably looking for some type of payoff.  Food is probably the payoff and is your bad habit. Where I live in the Chicago area, we have great food – Chicago-style pizza, Chicago-style hot dogs, beef and sausage sandwiches and fries. These are some of the great cultural advantages of living here. Unfortunately, they’re all calorie monsters too.

Need To Get Your Belly Fat Handled

The gut, belly fat or love handles are the tell-tale signs of a guy that is eating “his share” and more. To lose weight, any one of the above  foods are very high in calories, and should be avoided. But to avoid heart attack, diabetes or high blood pressure, it is absolutely necessary to eliminate the fat on your waist. It is worth the effort to just simply gain back your energy and youthful vitality that comes from losing the gut.

Just Say No To Diet

What I am telling you in this article, is rather than drastic dieting,  start making only small changes. Your friends do not need to know what you are doing. And that is why this strategy works. Small habits stick. These are small changes that you can make once per week that will start taking you in the proper direction to reducing your bulk. Here are some examples of what I have done. I am living proof that these small improvements can change your life. But are you ready to be what you desire for yourself?

What To Do

  • Drink 2 glasses of water before each meal – you need the water (about 80 oz per day) and the water before the meal will cut down on appetite during any meal. While at work or out of the house, bring a large bottle of water with you and drink it before you eat lunch.
  • Some type of vegetable or fruit at each meal – and potatoes don’t count. I have learned how to eat raw carrots as a lunchtime snack. I also eat some type of fruit that I like – oranges, grapes, or an apple. Would this have been food I would have preferred? Well no, but it is really amazing how you can become accustomed to eating something that you know is improving your life with every bite.
  • Protein at every meal – protein is digested more slowly and requires more body energy to digest (up to 30% of the calories ingested are used to digest proteins). So eat some type of eggs, lean meat, chicken or fish. Boiled eggs are a good way of getting proteins when away from home.

Make Changes Slowly

Begin only one of these habits every two weeks. Do not start them all at the once. Start drinking the water one week and allow that habit to settle in before you even think of working on one of the other two changes. Be easy on yourself. It has taken a long time to acquire your current habits and it takes some time to establish new habits. Eventually, your habits would look something like the following:

How To Do It

If you just do these three things and make them a habit everyday, you will lose belly fat. Guaranteed. So how do you put this into practice? Here is a plan to follow:


After you wake up, drink one glass of water before you do anything (before shower, shave, exercise). It may seem like a lot of work the first time you do this, but once you get into the habit of it, drinking one glass of water is really easy. Just before you eat breakfast, drink another glass of water. Have your fruit – bananas, blueberries, strawberries, orange, apple. Put them on your cereal if you like.


Drink one glass of water or 1/2 liter from a bottle before you break for lunch (before you leave your desk, office, factory, shop). When you actually sit down to eat, drink one more glass of water. Eat a  vegetable – salad, raw carrots or celery along with your main choice of protein. For protein, have a boiled egg or some other type of lean (un-fried) meat, chicken or fish. Eat an orange or some grapes as a dessert.


Drink one glass of water or 1/2 liter from your water bottle when you get home, or right when you get in the car. Just before you eat, drink another glass of water. Eat a vegetable that you like – beans, spinach, salad. Use spices if you like to make them taste better. Spices do not have calories. Meat, fish or chicken is a very satisfying dinner main course and it is good for you, for the reasons I mentioned above.

The most important thing is that this food tastes good. Get over the fact that you can only be satisfied with fries, pizza, beer and chips. Eating this unhealthy stuff tastes good but is only a habit, and it is just a habit that you can change. And most of all, do not call the above changes a DIET.

Weekend Warrior Challenge – Results Are In

Weekend Warrior ChallengeThe results are in from the Weekend Warrior Challenge. This challenge is about achieving specific fitness and health goals during the time of the week that are usually the weakest for me – the Weekend. This is usually when the baddest habits show themselves as a sort of reward for the best habits of the week. Odd isn’t it?

Here were my goals and the results:

  • Walk 20 miles during the week – completed the 20th mile by 10:30 am on a sunny Saturday morning. I walk 4 miles either outside (my preferred method) or on the treadmill depending on the weather. Last week I walked 12 miles outside and 8 miles inside. The legs are strong!
  • 5 Strength Workouts during the week - completed all 5. This consists of 2 alternating routines that I have been doing for many years.
  • Eat less than 2,000 Calories Per Day – done.  This was the biggie for me. I usually stay pretty close to the refrigerator on the weekend -  looking for a little calorie-lovin’  on the weekends. But I stuck to the plan. Being hungry a lot sucks and I am getting tired of the look of the  baby carrot bag.

Here are all the other people from around the world that have also done the Challenge for the weekend. I am thinking that we need to do this every weekend. Thanks to all of these people for making this as much as fun as I could have by not enjoying myself.

Belly Fat Male Weight LossGet your free E-Book on how to lose belly fat now – Click the book image to your left – provide your name and e-mail address and you will be reading this book in minutes – FREE.

Belly Fat and Sex

Fat Guy Slim Woman Toasting

If you are finding that your belly fat is causing problems both inside and outside the bedroom, it might be time to take a look at making some changes. More and more people are learning easy, fast methods to burn the fat from their bellies. It is fast becoming recognized for more than just the aesthetic benefits of visual appearance. Having a belly loaded with fat can be a huge turn-off for both men and women and getting rid of the load might very well result in the more ecstatic sex you’ve been searching for.

Attraction – Women are attracted to strong men, and although it is true that women have more emotional needs than physical needs, a tubby belly is not the best way to attract her. If you can get rid of the fat in a fast, easy way, why wouldn’t you? Just the same, men are much more attracted to a smooth, toned belly than a flabby gut. If both partners find each other highly attractive physically, this will build the connection and heighten your experience with each other on other levels.

Stamina – By increasing your metabolism to lose your belly fat, you will also increase your stamina and sexual function (guys) will improve. This means you will be stronger and more able to meet her needs for a longer period of time.

Dexterity – This word is defined as “readiness and grace in physical activity”. Having a lower body fat percentage gives you greater room for movement, improved flexibility and increased dexterity which will surely improve performance.

Improving your body and the way it functions is great for your health, your lifestyle and your self-esteem. Making changes now helps you to reap the benefits later.

To find out more about how you can lose that stubborn fat and get the abs you’ve always wanted, visit

Article Source: Belly Fat Male Weight Loss

Get your free E-Book on how to lose belly fat now – Click the book image to your left – provide your name and e-mail address and you will be reading this book in minutes – FREE.

The Only Weight Loss Law

Weight loss is eating less food than you need. It is that simple. Don’t make it complicated. You may think you need to work out hard at the gymn, lifting more weights, doing more crunches, and more pain and more sweat. That is the male mindset. We think that doing more work is the only way to lose weight. This is the fat loss formula.

You and I are are not wired to naturally think that eating the right amounts will really amount to losing weight. It really is not our fault.  I am not saying that you should not exercise. I am saying that exercise is in a supporting role in losing belly fat. Eating right is the main act.

Don’t Like Laws?

I am living proof that this works. If you eat less than your body needs, you have to lose weight. It is a LAW. It is the only LAW about weight loss. Ask me how I know……

Nearly one month ago, I got serious about losing the gut. I lost more than 10 pounds after changing what I eat.  I had been lifting weights and running my whole life. I always stayed very fit.  Here is a short story that proves my point.

About two years ago, all of a sudden, I gained 25 pounds. I thought at the time that I had been given defective advice from a chiropractor. I decided to try out a chiropractor to get adjusted and keep my posture in check. Nothing serious.

I was told by my chiro-professional that I should use the fitness ball to do sit-ups or crunches (whatever you like to call them). Over a period of weeks, my belly grew. I thought that my belly grew because I had put on too much “muscle.”

The fact was that my eating had gotten out of hand. I was dating a woman that is till the most sleek and svelte figure of any woman I had ever dated. She seemed to eat without concern for her shape. I thought, well, if that is good enough for her, that is good enough for me.

We ended up eating huge late night snacks (wine, cheese, bread, cookies) when we got home. I never had to think about eating right. This period of time coincided exactly with the time that I had started doing the new fitness ball exercises. So I naturally blamed the exercise, rather than the food.

So about one month ago, I got really tired of the gut. I kept my workout routine that I have been doing for years. But instead of following my instinct of cranking up the workout routine, I decided to count up everything that I ate. I was stunned to see all of the calories that I was eating in one day.

Suddenly I decided to start cutting out stuff that really was not even that enjoyable (extra pieces of cheese, a beer here and there, etc.). Pretty soon after a week or two, I had shaved my eating program down to fighting size. The fact is that I do need to watch what I eat. This last month, I changed my weekday diet to the following:


1-1/2 Cups Bran Flakes

1/2 Cup Milk

2 Glass Water

Coffee w/ 2% milk


Carrots – one fistful

2 Oranges


Spinach Salad with eggs, green onions, blue cheese dressing

1 Orange

2 Glass Water

Why does this menu succeed in helping get rid of the belly fat? It does one thing and one thing only (sounding like Brad Pitt from “Inglorious Basterds”) – it puts my body in a calorie deficit.  What’s so good about that? My body will start cutting into fat reserves if it needs more energy. The body uses fat and I lose my gut. Compare this program to what I was eating a month ago.

The above menu consists of 1,414 calories and that is less calories than I will burn in one day. That means, the body starts using the stored fat if it needs more.  So, I let my body lose its own fat, rather than me trying to sweat it off at the gym.

So, long story short…….on February 8, 2010,  I weighed 220 pounds. Yesterday my weight was 209 pounds. Need I say more? Note to self:  following LAWS gets results.

Belly Fat Male Weight LossGet your free E-Book on how to lose belly fat now in 5 easy steps – Click the book image to your left – provide your name and e-mail address and you will be reading this book in minutes – FREE

Take The Weekend Warrior Challenge

Frank_HeadshotIf you think that you eat and drink  too much or exercise too little on the weekend, you aren’t the only one. Worldwide, there are many fat men (and women) hanging their heads at the end of the weekend, after marathon eating bouts. This is especially apt for those of us living in the frozen north where snow still covers the ground. We frequently eat for sport here. Some guys even know in advance, despite their quixotic weight-reduced vision for themselves, that they will be heavier at the end of the weekend.

Here is a chance to kick that lame habit. This coming weekend, I am participating in a world wide event called the “Weekend Warrior Challenge.” The weekend is the time of the week, when habits soften and discipline wains. The goal of the challenge is to band together and encourage each other to maintain strong habits.

As part of this event, each of us are creating 2 or 3 measurable and specific fitness or health goals that we will adhere to this weekend. For example, here are mine:

  1. Maintain calorie intake below 2,000 calories on Friday, Saturday and Sunday.
  2. Complete 5 complete gym work outs this week (already at 1 on Monday)
  3. Walk a total of 20 miles this week

Since I keep my daily calories well  below 2,000 calories during the week, I am just extending that practice to the weekend. Since I am an active male, my calorie requirements are between 2,400 and 2,600 calories per day. So you can see the above food intake keeps me at a calorie deficit. So my goals this weekend are to complete a week long goal of exercise, and maintain low food intake that I had already started earlier in the week – actually Sunday.

The details for the event are at Weekend Warrior Challenge . This event is just a bunch of nice people helping each other out and having some fun. Check it out and see if this works for you.  Everyone is welcomed.

Belly Fat Male Weight Loss

Get your free E-Book on how to lose belly fat now in 5 easy steps – Click the book image to your left – provide your name and e-mail address and you will be reading this book in minutes – FREE.

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