The Health and Fitness ChannelDecember, 2002 IssueYour Truth In Fitness Source
THOUGH I'D HATE TO SEE YOU GO, IF YOU WISH TO CANCEL YOUR SUBSCRIPTION PLEASE SCROLL TO THE BOTTOM OF THIS EMAIL AND FOLOW THE INSTRUCTIONS THERE. Surprising Ways To Shed Unwanted Pounds...EasilyThe key is to identify and avoid your personal triggers. Here are seven that may surprise you: SENSORY CUES In a recent Yale University study, insulin levels skyrocketed in hungry I personally believe if they had enhanced the study they would have found that participants that were not so hungry would not have had the same response. How do you reduce hunger? The answer leads to the next trigger: LACK OF FIBER Low-fiber diets typically provide a lot of fat and calories but few
nutrients. High-fiber foods are filling, nutritionally dense and relatively low
in fat and Make sure to take in at least 25 grams of fiber in your daily diet. Good sources include vegetables, legumes, fruit, and hearty salads like kale and collards. INSUFFICIENT CALORIES When you limit calories for an extended time, your body starts to pilfer protein from lean body tissue, destroying the muscle mass necessary to burn fat and calories. You also begin to manufacture an overabundance of "lipoprotein lipase", an enzyme that stores fat in your cells. You may drop pounds on an extremely low calorie diet. But once you resume eating normally, your body will convert what it now perceives as excess calories into fat. Don't eat less than 1,000 calories per day. And make sure your total calories are divided into many small meals throughout the day. DIET FOODS You may assume that you can eat more if foods are labeled "low-fat" or "lite." Wrong. Despite the catchy labeling, these foods can be packed with sugar and calories. "Sugar-free" products may contain aspartame or saccharin; sweeter-than-sugar substitutes that can provoke a sweet tooth. Make sure you read the nutrition and ingredient labels. Avoid foods that contain lots of sugar and fat. These two in combination promote fast fat storage. SALT AND FLAVOR ENHANCERS Scientists are not sure why salt triggers compulsive eating. It may
trigger Even worse than salt (which I don't consider bad in moderation), food manufacturers can choose from more than 2,000 flavor enhancers to make packaged snacks and meals irresistible. But many of these ingredients, such as mono-sodium glutamate and ammonium carbonate, may cause you to not only eat more, but also to store more of what you do eat as fat. The reason is they are potent fat storage "nutrient partitioners". This means these flavor enhancers increase the percentage of fat your body normally stores when you eat. Make sure you avoid foods with artificial flavor-boosters. Use lemon, herbs, balsamic vinegar and no-salt substitutes. THIRST People frequently confuse thirst for hunger. What's more, we neglect to count the calories we drink. For example, most 12-ounce sodas contain 150 calories. Even fruit juices are loaded with sugar and calories. Before surrendering to cravings, drink a glass of water -- then reassess your hunger. When choosing beverages, stick to water or herbal tea. NOT ENOUGH SLEEP Sleep-deprivated people may increase their daily calorie consumption by as much as 15%, according to research conducted at Emory University School of Medicine in Atlanta. Strive for eight hours of sleep a night. The "Fitness Corner": Your fitness questions answered.QUESTION: Hank, I have followed your advice for several years now. I have had some decent results. However, due to my disability and old injures I have been sidetracked in 8 of 9 challenges. In stead of getting back on my feet I go back to old habits and it is bothering me. I know I need to re-program myself for success and I am taking steps to do so. I started at 270 at 5 foot 7 inches and got as low as 169 even with
being sidetracked. Then I started to lose focus as I became ill and
I am now 189. Even though people say I look fine I don't feel fine.
I am looking for something new, problem is with all these programs
out there everyone wants an arm and a leg. I have learned to manage
without supplements other than the basics (multi-vitamin, flax oil,
whey protein) because I am on a limited budget. However, like I said
it it hard to know what fitness guru is ANSWER: I think it is extremely important to add variety to your training regimen. If not then boredom can set in or worse, injuries like you experienced. The body can only take so much of any one way to exercise. The biggest mistake I see people making is they come to the gym and do the same things over and over again. Not only will this become boring after a while (and reduce the probability you will continue exercising as a life-long habit), but it can lead to some real and serious overuse injuries. Ones that can be hard to get rid of unless you stop training altogether. Here's what I recommend: Work out on a 4 week cycle. The first 4 weeks do a large number of
exercises and keep the rest periods extremely short, between 30-60 seconds.
Train 4 days per week (Mon/Tues/Thurs/Fri). After doing this for 4 weeks
then take 5 days off. Do NOTHING! Then, start in on another 4 week cycle
but in an opposite manner as your first 4 weeks. Instead of performing
tons of different exercises, just perform 2 or 3 different core exercises
that work your largest body parts. Legs, chest, You will leave the gym feeling like you should be doing a whole lot more BUT DONT!. This is the feeling you want to have. Fight the urge to do more just for the sake of it. This will be counterproductive. After doing this cycle for 4 weeks then take another 5 days off and repeat the first cycle again. Alternate this way indefinitely. Training like this sets up a wonderful system of intense fat burning and growth hormone raising workouts. Then you follow with a lean muscle accumulation system. When combined together you literally turn your body into a lean, mean, fat-burning machine. Try it...you'll see what I mean. For details on exactly how to set up this program please Click
Here Please send your questions to fitnesscorner@thehealthandfitnesschannel.com
Stay tuned next month where I show you the keys to losing weight AND keeping it off -- secrets from those who did it! Good luck, God bless, and all the best in health and fitness, Harry "Hank" Johnson Jr,
President
Harry is the creator of the "Amazing Fat-Loss/Ultimate Results Program" - specifically designed to help you lose fat quickly and easily. By following the instructions found in your manual you will have a lean, muscular or sexy body in 12 - 15 weeks or less -- guaranteed! ''If you want to look your absolute best then the Amazing Fat-Loss/Ultimate Results Program is for you...'' CLICK HERE.
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