Owner: Weight Loss Weapons URL:www.weightlossweapons.com/blog Join Date: Thu, 04 Oct 2007 20:11:53 -0500 Rating:0 Site Description: Sharing my experience and advice on losing weight without the expensive pills and programs. Site statistics:Click here
Site Updates 2007-10-04 11:48:25
Here are just a couple of quick updates as to what I have been adding and trying out at my main site www.weightlossweapons.com as well as here on the blog.
I have added a new page called Strength Training. It basically outlines the best exercises to build strength using just your bodyweight. I am a big fan of bodyweight exercises mainly because anyone can do them, you don’t need to go to a gym and they get results. So check it out and let me know what you think.
Increased Traffic
The Traffic on the blog has picked up quite a bit since I added the FREE Blogrush link widget.
The idea behind this is that you show blog posts from other sites on your related subject (here would be health, weight loss and fitness related posts). You earn credits based on the amount of traffic you have. Every credit you earn means that one of your posts will show up in the widget on someone else’s blog. This can really increase your sites exposure.
The best part is the referral program. If another bl Read more:Site Updates
How to make exercise a priority 2007-10-02 21:56:09 You know the routine. You’ve been busy all day either attending school, working or taking care of the kids. The last thing on your mind is going through a workout. All you want to do is relax and unwind. If you’re overweight the effects of a busy day can wear you down even more than your thinner counterparts.
So how do you make exercise a daily priority
?
I have tried to make it a part of my daily routine as so many experts have recommended. For the most part it does help, but I’ve found that it just became one of my many tasks that I didn’t want to do. Currently I workout 4 days a week 30-60 minutes per session. I have been able to stick to it because I have made exercise a part of my unwinding and relaxing time. Now I look at it as time just for me to do what I want to do and not what I have to do.
The secret is to make it fun and competitive.
Find a physical activity that you enjoy doing like walking, running, biking or even lifting weights and set a realistic goal for
Are you thankful for your abilities? 2007-09-29 11:30:11 I was out having lunch at the mall a couple of Friday’s ago with some co-workers, when something interesting caught my eye. It was a women sitting in a wheelchair at the bottom of the escalator. She was just sitting there staring at the people on their way up. It must have been at least 3 minutes before she wheeled her way over to the elevators.
I wish I had the nerve to go and talk to her. What was going through her head?
I mentioned something to the others at my table about it, but they were busy venting about work. It got me thinking though about how much we take our abilities
for granted. Specifically the ability to just get up and walk whenever we like. I’m amazed at how many people go out of their way not to walk or walk as little as possible. Over the past week or so I’ve noticed tons of examples of this:
People circle the parking lot looking for a spot closer to my building.
People sitting and waiting for someone to load groceries into their car just so they could
Portion Control - How much are you eating? 2007-09-27 05:45:40 When it comes to losing weight, size does matter. Many people underestimate the amount of food that they are eating
per serving or even know just how much a serving size should be. Below I have outlined some of the best ways to control the amount of food you’re consuming. As well as some of the more useful items to have in your kitchen that will help accurately measure your food.
1. Stick to the serving sizes on the package. Most manufactures make the serving sizes smaller on purpose in order to keep the overall calorie and fat content as low as possible. It’s a marketing thing, but use it to your advantage.
2. Eat off of smaller plates. It’s a simple and effective trick. If you fill your smaller plate it looks like your are eating more food than normal, but in most cases it’s much less.
3. When eating at home split your dinner into 2 portions. Eat one and put the other in the fridge for lunch the next day.
4. If you absolutely have to eat out at a fast food or other Read more:Control
My First Post 2007-09-25 21:35:58 Welcome to the Weightlossweapons blog. This is my first official post and I thought I would start it off by introducing myself.
My name is Steve and over the past year or so I have finally dropped those 35+ lbs of ugly unwanted fat. I’ve struggled for the past ten years to lose weight and every attempt has failed, until now. I have tried almost every popular diet out there including the South Beach Diet, The Abs Diet as well as following the Weight Watchers Points plan.
So what changed? Why have my efforts paid off this time? The answer was not that there was a problem with the diet plans I followed. They all work and plenty of people have lost weight with them. The answer for me was information and motivation. I have learned so much about how to lose weight safely, through proper nutrition and a regular exercise program.
I want to share what I have learned and show you how you can lose that extra weight you’ve been carrying on you for years. That is why I cr Read more:First
Going for my Six Pack 2007-10-15 05:00:53 Since I’ve lost all that excessive fat, my goals and my focus has changed. I have built up some pretty good strength and endurance in all the major muscle groups. My new goal may be a little vane but I deserve it. Basically I want my six pack back, not just as good as it was 7-10 years ago but even better. Stronger more defined and more functional.
I’ve decided to tryout some of Arnel Ricafranca’s ab workout routines. Arnel is a personal trainer from New Jersey. He has appeared in and on a few local magazines, radio and online TV news stations.
He is the owner and operator of iwantsixpackabs.com a great site that shows you how to sculpt your abs in 16 weeks. This site is completely free, but you need to sign-up to gain access to his program.
I have a pretty good eating plan that is working for me right now, so I will just stick to the workouts including HIIT (High Intensity Interval Training) which I am a big fan of.
This is his First Promo Video which serves as the “before” Read more:Going
Biggest Loser Cookbook Recipes 2007-10-10 00:00:53 It’s no secret that I am a fan of the Loser
.htm">Biggest Loser
TV show. I have heard a lot of people bashing it, saying that it doesn’t reflect real life. Citing that no one can workout 5 hours and day, have personal trainers at every workout and that the losses aren’t realistic.
Well that may be somewhat true, I think that the inspiration, motivation and awareness it raises about weight loss and adopting a healthy lifestyle far out weight any flaws it might have.
I purchased the Biggest Loser Cookbook
a while ago and I’ve been very impressed with it ever since. (you can read my review of it here) Over the next few weeks I will be posting some of my favorite recipes from it.
Try this one out and let me know what you think.
Energizing Bacon and Egg Breakfast Burrito
Ingredients
3 large egg whites
1 strip Turkey Bacon, chopped
¼ cup of chopped onion
2 Tbsp of chopped tomato
1 (8 inch) whole wheat tortilla
¼ cup shredded light cheddar cheese
2 Tsp red taco sauce
In a small skillet over me
When is the best time to workout? 2007-10-06 11:00:49 I’ve been asked this many times both on and offline. It seems that people have this misconception that there is a magical time during the day at which your body will melt the fat and burn off tons of calories. This simply isn’t the case.
I will concede that you can burn slightly more calories after a good rest and on a somewhat empty stomach.
The short answer: The best time to workout is when you have the time to do it. Fitting workouts into your already busy life can be difficult but it’s essential to losing weight and maintaining a healthy lifestyle.
Here is the long answer. This is just from my experience and the results I’ve seen. When it comes to aerobic activities like running, biking, rollerblading etc. the rule I follow is that - motion creates energy – So I do my cardio workouts when it’s most beneficial to have or create lots of energy. This means first thing in the morning. I need that energy boost to start my day.
I’ve found that an early a.m cardio workout w
Site Updates 2007-10-04 11:48:25
Here are just a couple of quick updates as to what I have been adding and trying out at my main site www.weightlossweapons.com as well as here on the blog.
I have added a new page called Strength Training. It basically outlines the best exercises to build strength using just your bodyweight. I am a big fan of bodyweight exercises mainly because anyone can do them, you don’t need to go to a gym and they get results. So check it out and let me know what you think.
Increased Traffic
The Traffic on the blog has picked up quite a bit since I added the FREE Blogrush link widget.
The idea behind this is that you show blog posts from other sites on your related subject (here would be health, weight loss and fitness related posts). You earn credits based on the amount of traffic you have. Every credit you earn means that one of your posts will show up in the widget on someone else’s blog. This can really increase your sites exposure.
The best part is the referral program. If another bl Read more:Site Updates
How to make exercise a priority 2007-10-02 21:56:09 You know the routine. You’ve been busy all day either attending school, working or taking care of the kids. The last thing on your mind is going through a workout. All you want to do is relax and unwind. If you’re overweight the effects of a busy day can wear you down even more than your thinner counterparts.
So how do you make exercise a daily priority
?
I have tried to make it a part of my daily routine as so many experts have recommended. For the most part it does help, but I’ve found that it just became one of my many tasks that I didn’t want to do. Currently I workout 4 days a week 30-60 minutes per session. I have been able to stick to it because I have made exercise a part of my unwinding and relaxing time. Now I look at it as time just for me to do what I want to do and not what I have to do.
The secret is to make it fun and competitive.
Find a physical activity that you enjoy doing like walking, running, biking or even lifting weights and set a realistic goal for
Are you thankful for your abilities? 2007-09-29 11:30:11 I was out having lunch at the mall a couple of Friday’s ago with some co-workers, when something interesting caught my eye. It was a women sitting in a wheelchair at the bottom of the escalator. She was just sitting there staring at the people on their way up. It must have been at least 3 minutes before she wheeled her way over to the elevators.
I wish I had the nerve to go and talk to her. What was going through her head?
I mentioned something to the others at my table about it, but they were busy venting about work. It got me thinking though about how much we take our abilities
for granted. Specifically the ability to just get up and walk whenever we like. I’m amazed at how many people go out of their way not to walk or walk as little as possible. Over the past week or so I’ve noticed tons of examples of this:
People circle the parking lot looking for a spot closer to my building.
People sitting and waiting for someone to load groceries into their car just so they could
Portion Control - How much are you eating? 2007-09-27 05:45:40 When it comes to losing weight, size does matter. Many people underestimate the amount of food that they are eating
per serving or even know just how much a serving size should be. Below I have outlined some of the best ways to control the amount of food you’re consuming. As well as some of the more useful items to have in your kitchen that will help accurately measure your food.
1. Stick to the serving sizes on the package. Most manufactures make the serving sizes smaller on purpose in order to keep the overall calorie and fat content as low as possible. It’s a marketing thing, but use it to your advantage.
2. Eat off of smaller plates. It’s a simple and effective trick. If you fill your smaller plate it looks like your are eating more food than normal, but in most cases it’s much less.
3. When eating at home split your dinner into 2 portions. Eat one and put the other in the fridge for lunch the next day.
4. If you absolutely have to eat out at a fast food or other Read more:Control
My First Post 2007-09-25 21:35:58 Welcome to the Weightlossweapons blog. This is my first official post and I thought I would start it off by introducing myself.
My name is Steve and over the past year or so I have finally dropped those 35+ lbs of ugly unwanted fat. I’ve struggled for the past ten years to lose weight and every attempt has failed, until now. I have tried almost every popular diet out there including the South Beach Diet, The Abs Diet as well as following the Weight Watchers Points plan.
So what changed? Why have my efforts paid off this time? The answer was not that there was a problem with the diet plans I followed. They all work and plenty of people have lost weight with them. The answer for me was information and motivation. I have learned so much about how to lose weight safely, through proper nutrition and a regular exercise program.
I want to share what I have learned and show you how you can lose that extra weight you’ve been carrying on you for years. That is why I cr Read more:First
High Intensity Interval Training (HIIT) 2007-10-17 21:58:29 How would you like to workout for less time but still achieve the same or better results than a longer workout?
If so the answer is HIIT (High IntensityIntervalTraining
). This is a method of exercise where you alternate between going all out at maximum effort for short bursts and slowing to a more moderate “rest” pace. A typical session lasts from 15-25 minutes depending on your fitness level.
Why is it so important?
Burn baby, burn. Calories that is. You can burn more calories overall and more calories from fat versus lower intensity exercises. Which is amazing in itself but the real benefit comes after your workout is done. Studies have shown that performing HIIT keeps your metabolism raised for up to 24 hours following a session. Meaning you’re burning more calories while you sleep, work and play.
Lastly, doing HIIT can help preserve the muscle mass that you already have, which you tend to lose with lower intensity activities.
How to do it
I use it while running but you can Read more:Interval Training
Going for my Six Pack 2007-10-15 05:00:53 Since I’ve lost all that excessive fat, my goals and my focus has changed. I have built up some pretty good strength and endurance in all the major muscle groups. My new goal may be a little vane but I deserve it. Basically I want my six pack back, not just as good as it was 7-10 years ago but even better. Stronger more defined and more functional.
I’ve decided to tryout some of Arnel Ricafranca’s ab workout routines. Arnel is a personal trainer from New Jersey. He has appeared in and on a few local magazines, radio and online TV news stations.
He is the owner and operator of iwantsixpackabs.com a great site that shows you how to sculpt your abs in 16 weeks. This site is completely free, but you need to sign-up to gain access to his program.
I have a pretty good eating plan that is working for me right now, so I will just stick to the workouts including HIIT (High Intensity Interval Training) which I am a big fan of.
This is his First Promo Video which serves as the “before” Read more:Going
Biggest Loser Cookbook Recipes 2007-10-10 00:00:53 It’s no secret that I am a fan of the Loser
.htm">Biggest Loser
TV show. I have heard a lot of people bashing it, saying that it doesn’t reflect real life. Citing that no one can workout 5 hours and day, have personal trainers at every workout and that the losses aren’t realistic.
Well that may be somewhat true, I think that the inspiration, motivation and awareness it raises about weight loss and adopting a healthy lifestyle far out weight any flaws it might have.
I purchased the Biggest Loser Cookbook
a while ago and I’ve been very impressed with it ever since. (you can read my review of it here) Over the next few weeks I will be posting some of my favorite recipes from it.
Try this one out and let me know what you think.
Energizing Bacon and Egg Breakfast Burrito
Ingredients
3 large egg whites
1 strip Turkey Bacon, chopped
¼ cup of chopped onion
2 Tbsp of chopped tomato
1 (8 inch) whole wheat tortilla
¼ cup shredded light cheddar cheese
2 Tsp red taco sauce
In a small skillet over me
When is the best time to workout? 2007-10-06 11:00:49 I’ve been asked this many times both on and offline. It seems that people have this misconception that there is a magical time during the day at which your body will melt the fat and burn off tons of calories. This simply isn’t the case.
I will concede that you can burn slightly more calories after a good rest and on a somewhat empty stomach.
The short answer: The best time to workout is when you have the time to do it. Fitting workouts into your already busy life can be difficult but it’s essential to losing weight and maintaining a healthy lifestyle.
Here is the long answer. This is just from my experience and the results I’ve seen. When it comes to aerobic activities like running, biking, rollerblading etc. the rule I follow is that - motion creates energy – So I do my cardio workouts when it’s most beneficial to have or create lots of energy. This means first thing in the morning. I need that energy boost to start my day.
I’ve found that an early a.m cardio workout w
Site Updates 2007-10-04 11:48:25
Here are just a couple of quick updates as to what I have been adding and trying out at my main site www.weightlossweapons.com as well as here on the blog.
I have added a new page called Strength Training. It basically outlines the best exercises to build strength using just your bodyweight. I am a big fan of bodyweight exercises mainly because anyone can do them, you don’t need to go to a gym and they get results. So check it out and let me know what you think.
Increased Traffic
The Traffic on the blog has picked up quite a bit since I added the FREE Blogrush link widget.
The idea behind this is that you show blog posts from other sites on your related subject (here would be health, weight loss and fitness related posts). You earn credits based on the amount of traffic you have. Every credit you earn means that one of your posts will show up in the widget on someone else’s blog. This can really increase your sites exposure.
The best part is the referral program. If another bl Read more:Site Updates
How to make exercise a priority 2007-10-02 21:56:09 You know the routine. You’ve been busy all day either attending school, working or taking care of the kids. The last thing on your mind is going through a workout. All you want to do is relax and unwind. If you’re overweight the effects of a busy day can wear you down even more than your thinner counterparts.
So how do you make exercise a daily priority
?
I have tried to make it a part of my daily routine as so many experts have recommended. For the most part it does help, but I’ve found that it just became one of my many tasks that I didn’t want to do. Currently I workout 4 days a week 30-60 minutes per session. I have been able to stick to it because I have made exercise a part of my unwinding and relaxing time. Now I look at it as time just for me to do what I want to do and not what I have to do.
The secret is to make it fun and competitive.
Find a physical activity that you enjoy doing like walking, running, biking or even lifting weights and set a realistic goal for
Are you thankful for your abilities? 2007-09-29 11:30:11 I was out having lunch at the mall a couple of Friday’s ago with some co-workers, when something interesting caught my eye. It was a women sitting in a wheelchair at the bottom of the escalator. She was just sitting there staring at the people on their way up. It must have been at least 3 minutes before she wheeled her way over to the elevators.
I wish I had the nerve to go and talk to her. What was going through her head?
I mentioned something to the others at my table about it, but they were busy venting about work. It got me thinking though about how much we take our abilities
for granted. Specifically the ability to just get up and walk whenever we like. I’m amazed at how many people go out of their way not to walk or walk as little as possible. Over the past week or so I’ve noticed tons of examples of this:
People circle the parking lot looking for a spot closer to my building.
People sitting and waiting for someone to load groceries into their car just so they could
Portion Control - How much are you eating? 2007-09-27 05:45:40 When it comes to losing weight, size does matter. Many people underestimate the amount of food that they are eating
per serving or even know just how much a serving size should be. Below I have outlined some of the best ways to control the amount of food you’re consuming. As well as some of the more useful items to have in your kitchen that will help accurately measure your food.
1. Stick to the serving sizes on the package. Most manufactures make the serving sizes smaller on purpose in order to keep the overall calorie and fat content as low as possible. It’s a marketing thing, but use it to your advantage.
2. Eat off of smaller plates. It’s a simple and effective trick. If you fill your smaller plate it looks like your are eating more food than normal, but in most cases it’s much less.
3. When eating at home split your dinner into 2 portions. Eat one and put the other in the fridge for lunch the next day.
4. If you absolutely have to eat out at a fast food or other Read more:Control
My First Post 2007-09-25 21:35:58 Welcome to the Weightlossweapons blog. This is my first official post and I thought I would start it off by introducing myself.
My name is Steve and over the past year or so I have finally dropped those 35+ lbs of ugly unwanted fat. I’ve struggled for the past ten years to lose weight and every attempt has failed, until now. I have tried almost every popular diet out there including the South Beach Diet, The Abs Diet as well as following the Weight Watchers Points plan.
So what changed? Why have my efforts paid off this time? The answer was not that there was a problem with the diet plans I followed. They all work and plenty of people have lost weight with them. The answer for me was information and motivation. I have learned so much about how to lose weight safely, through proper nutrition and a regular exercise program.
I want to share what I have learned and show you how you can lose that extra weight you’ve been carrying on you for years. That is why I cr Read more:First
How to beat the midday slump 2007-10-23 21:05:42 Does this ever happen to you?
It’s midday, lunch is over and done with and there is still an hour or two before dinner. You’re working away at your job, busy with school or with the kids when you start feeling tired and begin to lose focus on what you’re doing. Or maybe you get a headache and the “little things” begin to get on your nerves.
This is what is known as the midday slump and it’s usually caused by a rapid drop in blood sugar. Combine this with a lack of proper rest and you have a recipe for weight gain.
What you do between the hours of 2pm and 4pm can have a dramatic impact on your weight loss efforts. There is a twofold effect that happens:
1.) When the slump hits your first instinct is to eat, eat, eat and your cravings are usually not for some health fruit or vegetables either.
2.) If you’re like me you make poor decisions when you’re hungry and that leads to pizza for dinner or a trip out to your local restaurant.
So how do you stop this from happening?
1st month of Blogging 2007-10-27 21:34:08
advertising
Well it has officially been 1 month since I started this blog and I have to say that I am very pleased with the results so far. I thought I would take a moment to share with you what I have achieved and also what I have learned.
First a few stats that I am pretty proud of:
I have managed to reach at least 1 person in all 50 states.
As well as at least 1 person in over 50 different counties.
Below are my page views and the number of visits I have received in the last 30 days.
Not bad for a newbie
The only disappointing thing has been the RSS subscriber count. 22 as I write this and I am grateful for every one of them. I think I really need to improve on promoting my feed. Not to mention that I just figured out how to set it up properly 2 weeks ago.
Last word on the stats, since the Google page rank update I went from an N/A to a PR2. This was a nice surprise.
What have I learned?
Promoting a blog is actually quite different from promoting a static site (yes I Read more:Blogging
Top 5 Weight Loss Weapons (non-exercise) 2007-10-25 21:35:35
advertising
These are what I consider the Top 5 non workout/exercise weapons for losing weight and keeping it off. My full list can be found at here
1.) Chicken Breast - Chicken Breast is very versatile, you can bake it, fry it, or BBQ it. It can be cut it into strips, or stuffed with your favorite veggies, you can skewer it and grill it or just eat it on a sandwich. With nearly 9 grams of protein per ounce it will help you feel full longer and is a smart choice for building or maintaining muscle.
2.) Chocolate Milk - 1% Chocolate milk is quickly emerging as a great health treat. All the benefits of milk (Calcium, low fat, high protein etc..) with the great taste of chocolate. A word of caution, the calories can add up very quickly. Keep your servings to 1 to 2 cups per day. (150-300 calories)
3.) The Food Scale - This is a great tool for controlling your portion sizes. You don’t need a fancy digital or nutritional scale. A plain old mechanical one will work just fine. You Read more:Weapons
, Weight
, Weight Loss
How many times a day should you be eating? 2007-10-30 21:19:04
advertising
I received an email question last week from a reader asking:
“How many times a day should I be eating
?, Is there a set number that is best for weight loss? How often do you eat?”
Ok it was 3 questions, but here is the best answer I could come up with.
I don’t think that there is 1 specific eating schedule that is best for weight loss. It really depends on the individual and how they deal with the hunger in between meals. I’ve found that the longer I go between meals the more likely I am to go off course and eat something I’ll regret later.
I’ve heard a lot of people say that your body goes into “Starvation Mode” after 5-6 hours without eating. I personally don’t believe that is true. Starvation mode is when your body starts to store energy (fat) in anticipation of an extended period without food. I don’t think 6 hours qualifies.
Now your body will start to slip into fat storing mode if your overall daily calorie intake is constantly too
Moderation 2007-11-07 12:33:06
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This has been a difficult lesson to learn and was quite a challenge fitting it into my new lifestyle.
We are sent mixed messages all the time, one minute it's "reduce your fat intake and buy fat free foods" then it's "fat free foods are bad for you". It seems that no one can make up their mind about what you should be eating anymore. Don't even get me started on the whole low carb thing. (I will post something on that later).
I think food is something to be enjoyed and not feared. Eating is something that dominates our lives everyday from the cradle to the grave. If you have to dedicate so much time to an activity like that, shouldn't you at least enjoy it?
In my opinion that is why so many diets fail. You end up cutting out a lot if not all of your favourite foods. The result is that you end up giving up and binge on the very things you were supposed to cut out. I have done this countless times in the past and with every failed attempt came a new and Read more:Moderation
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