Fat 2 Fit Radio

Fat 2 Fit Show #34 - Circuit Training

We always talk about how everyone needs to do cardio as well as resistance training. Wouldn’t it be great if you could do both at the same time? Your gym might already have a circuit training section ready for you to use. This week we define what circuit training is, the advantages and disadvantages and a few tips for getting the most out of this type of workout.

In this week’s Web report, Jeff discusses an article about how the LAPD is becoming fatter and starting to look like the average American. They’ve even hired a dietician to try and help their officers battle the bulge. Russ has an article about portion sizes 20 years ago versus now. Can you guess which portion sizes are larger?

In the e-mail and comments section this week listener Chris weighs in on being a positive role model to children and Paxye comments about overweight children.

Links Mentioned in the Show:
Step Away from the Carbs
Portion Sizes Now and Then
Circuit Training Exercises

Recipe of the Week:
Send in your favorite recipes.

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 Fat 2 Fit Show #34 [30:14m]: Play Now | Play in Popup | Download

Tags: Circuit Training, LAPD fatter, portion sizes

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Fat 2 Fit Show #33 - Losing Weight With Your Mind

This week’s show focuses on an e-mail from listener Debbie. She asks whether she should spend money on another hypnosis program. You might guess what our opinion is, but you might be surprised. Fortunately, as part of the Fat Guy Radio show, Russ did an interview with a Certified Hypnotherapist, Michael Almarez. Michael makes some claims regarding weight loss and hypnotherapy. Can hypnosis help you lose 5 lbs a week? How about 8 lbs? We take excerpts from the interview and breakdown what hypnosis can and can’t do for you when it comes to losing weight.

Here’s an excerpt from the e-mail.

What is your take on hypnosis training for weight loss? I bought a set of cd’s for $100 from Tom Nicoli back when I started my healthy eating program. I can’t say for sure but maybe it helped I did lose 30 pounds with out feeling too deprived. Here’s my problem; I have tried using them again and they don’t seem to have any effect this time. I am considering purchasing another set from the popular Paul McKenna. I told myself it was time to stop wasting my money on gimmicks.

What do you know about these techniques and do you think it’s worth a try?

Debbie pretty much answered her own question with the statement, “I told myself it was time to stop wasting my money on gimmicks.”, but we put in our two cents as well.

Recipe of the Week:

Easy Low Fat Coleslaw

Send your questions and comments to podcast@fat2fitradio.com.

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 Fat 2 Fit Radio Show #33 [43:13m]: Play Now | Play in Popup | Download

Tags: diet, hypnosis, paul mckenna, Weight loss

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Fat 2 Fit Show #32 - Geocaching

The ultimate goal of losing weight is to eat all that you want of the best tasting food and still lose weight. In the same sense, the ultimate goal of exercise should be doing something that you really enjoy and accidentally exercising.

In this show, we introduce the global sport called Geocaching. It is basically a world wide treasure hunt. There are thousands of these “treasure chests” or “caches” throughout the world. To play the game, you get the GPS (global positioning system) coordinates of the Cache that you want to find, and then you go out and try to find it. All that you need is an inexpensive hand-held GPS device similar to the one above and access to the internet to get the latest Geocache coordinates. It is truly a sport that is open to anyone of any ability.

In our email and comments section, Dawn asked a question about what to do with the extra hanging skin that people have after a large weight loss. Russ’ wife actually underwent a “tummy tuck” last week to remove excess skin from three pregnancies and offers his insight. Teresa also sent us an email thanking us for giving her an insight that helped her out while she is traveling for business. Our last email was from Jenn, who asked us about her problem knees and any insights that we might have to strengthen the joints.

In our Web Report section, Jeff talked about the 2008 Canadian statistics for childhood obesity in Canada. The results were very poor. Who would have thought that there are overweight and obese 2 year olds? Russ brought up another Vagus nerve that is showing some promise to help control the feeling of hunger in people.

Links Mentioned in the Show:
The Official Global GPS Cache Hunt Site
How does Geocaching work?
Russ’ GPS Device is a Garmin Etrex
Jeff’s GPS Device is an older Magellan Explorist
90% of Canadian kids fail health standards
A new Vagus Nerve Study

Recipe of the Week:
Low Fat, Low Calorie Tostadas

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 Fat 2 Fit Show #32 [34:47m]: Play Now | Play in Popup | Download

Tags: 2008 childhood obesity statistics, fun exercise, Geocaching, vagus nerve

Posted in Podcast | 4 Comments »

Hits a little too close to home

Jeff sent me this asking if I had seen it before. Nope, and it’s pretty funny. It’s entitled the “Best Way to Lose Weight” and I’m going to spoil it for you, the answer is Stop Eating so Much. Watch for yourself below.

Tags: diet, lose weight, Video

Posted in Video | 1 Comment »

Fat 2 Fit Show #31 - Stealth Calorie Burners

Believe it or not, by changing small things in your daily routine can net you big losses in weight. How would you like to lose 24 lbs. by this time next year? How about 30 lbs? It’s possible by just modifying the things you already do to make them more active. In the feature section we discuss a list of sedentary activities and their more active alternatives.

In the e-mail and comments section, James asks about a 10,000 step program. This was the inspiration for our feature section this week. We also read an e-mail from Eleanora, a 57 year old mother and grandmother who’s lost weight by making life changes instead of doing a “diet”.

In the news, Jeff discusses diet cola and it’s sweeteners after receiving an e-mail from listener Katie and Russ has a follow up on the vagus nerve. Not only can the nerve be tricked by external electrical impulse to remove hunger feelings, but there are some doctors that are severing the nerve. Also, the caveman diet ranks a study in the UK.

Links Mentioned in the Show:
Follow up on the vagus nerve
Caveman diet
Artifical sweetener in diet cola
10,000 step program
Calorie burning activities

Recipe of the Week:
Gold and Black Bean Salad

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 Fat 2 Fit Show #31 [26:42m]: Play Now | Play in Popup | Download

Tags: 10000 step program, caveman diet, diet coke, stealth calorie burners, vagus nerve

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Fat 2 Fit Show #30 - Tips on Cycling

With soaring gasoline prices, you may be looking for an alternative mode of transportation. Bicycling may just fit that bill.

Listener JC sent us his bicycling tips and we share that information with all of you. We cover safety, tires, gears, routes, maintenance and clothing/gear. We also add our own two cents on the topic.

In the comment section this week, Jeff answers an e-mail from listener Christine about working out and losing weight as we get older. She refers to Jeff’s article on Why You Get Fatter as You Get Older. Also a 78 year old that works out using the interval workout technique gives us a little background on where the technique started and how it impacted his fitness level.

Jeff’s news item talks about how the formation of fat cells at a young age could be working against you in your battle of the bulge. Russ talks about an article on a miracle device that measures not only your weight, but also your BMI, subcutaneous fat ratio, organ fat level, muscle level and believe it or not, your basal metabolic rate.

Links Mentioned in the Show:
Why you get fatter as you get older
The reason fat people find it hard to lose weight is found
Miracle device measures weight, BMI, fat ratio, organ fat, muscle, and BMR
How to use gears properly
Commuter Backpack for cycling

Recipe of the Week:
Citrus Salad

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 Fat 2 Fit Radio Show #30 [39:40m]: Play Now | Play in Popup | Download

Tags: backpack, BMI, BMR, cycling, fatter, older

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Fat 2 Fit Show #29 - Interval Training

Today’s feature topic was interval training. There are many possible varieties of interval training programs, but they all can have a huge impact on your cardiovascular fitness. It is the fastest way to improve your cardio - hands down. It is a very intense way to train, but it really does delivers the goods.

We cover how to implement a successful interval training routine and even use the “Fat2Fit Radio Gym” to further demonstrate how to do it properly. Russ and Jeff actually do one of the most unique interval training programs ever humanly conceived. We also go over some techniques and strategies to make sure that you train safely and injury free.

In our email and comments section, Jeff answered a question from ‘Teacher Gal’ who asked if weight loss was really just about “calories in vs calories out”. It turns out that all calories may not be equal. Russ answered a question about honey as a sweetener and the benefits of adding Green Tea into your diet. Some very promising studies have just been released about those benefits.

In our Web Report section, Jeff discussed a CNN article that discussed the “Fat But Fit” theory. In the last few years, it has been thought that as long as you are fit, your risk of cardiovascular and heart disease would be diminished. The results of an 11 year study give some startling results. Russ found an article that talked about a weight loss surgery option that is done entirely without any incisions through the skin.

Links Mentioned in the Show:
Honey Nutritional Information
Study questions “fit but fat” theory
Weight Loss Surgery Without Incisions?
Green Tea Study

Recipe of the Week:
Shrimp Enchiladas Verde

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 Fat 2 Fit Radio Show #29 [32:07m]: Play Now | Play in Popup | Download

Tags: gastric bypass, green tea, interval training, Weight loss

Posted in Podcast | 3 Comments »

Why You Get Fatter as You Get Older

Let’s face it, as you age your body not only ages - it also changes. How much you actually weigh become less and less of an issue for your overall appearance.

Here is an example. Does a 95-year-old woman physically look the same as when she was 16 if she weighs the same amount? Of course not, and I’m not just talking about wrinkles. If you compared her arms and her legs, there would be a huge difference in tone and shape. The older person would also be larger and softer - they would not be able to fit into the same clothes even though they weighed the same amount.

Here is the reason: After age 30, you lose 6 lbs of muscle every decade. If you weigh the same at age 30 and 40, you will be fatter at age 40. You would have 6 lbs less of muscle and 6 lbs more of fat. A pound of fat is many times larger in volume than a pound of muscle. A pound of muscle also naturally burns 30-50 calories per day, whereas a pound of fat only burns 3 calories.

The fact that people naturally lose muscle as they age is also the reason that people put on weight as they age. Here is an example that will show you how the average man can gain 60-100 lbs in his lifetime without ever over-eating. I will round some numbers to make it easier to follow.

Here is an average man.

30 years old, 5′10″, 180 lbs and moderate activity. He will burn about 2,500 calories per day to maintain his weight.

At age 40, if he has now lost 5 lbs of muscle, he will need to eat 2,300 calories per day to maintain his weight. (5lbs of muscle X 40 calories per day average = 200) He can easily gain 10 lbs per year, if he continues to eat the same amount of calories that he could eat at age 30.

At age 50, he has now lost another 5 lbs of muscle. He will now have to eat 2,100 calories per day to maintain his weight. He can continue to easily gain another 10 lbs per year, if he continues to eat like he did when he was 30.

So what is the point? If at age 30, you eat the perfect healthy diet and maintain a healthy weight, in the future, you will gain weight on that same healthy diet.

So, what can I do? You can either eat less an less as you age, or you can maintain and hopefully gain a little muscle as you age. Resistance training is now known to be very important at all ages. You don’t need to become a hardcore bodybuilder, you just need to do enough to maintain what you have. Isn’t this a good reason be active?

Posted in Fat Loss, General, Obesity | 1 Comment »

Fat 2 Fit Show #28 - Detoxing Your Body

Do you Detox or go through cleanses, should you, and what is the point anyway? It seems that there is so much advertising from companies that want to sell you detox products, that people start to wonder how countless generations of people have survived without them. Health food stores have large sections dedicated to a variety of detox and cleansing kits. We talk to a pharmacist to find out what the medical community has to say about this subject.

In the Web Report, Russ brings up a new weight loss device that might have the same impact as Gastric Bypass Surgery, but without doing any major surgery. This simple device is inserted under the skin and blocks your hunger signals. Jeff’s news item deals with a new French law that will send people to prison if they incite “extreme thinness”. This is putting many people in the fashion industry on notice and many websites that promote anorexia will soon be targeted.

In our email and comment section, we first deal with a question about the use of “Lean Quisine’s” as a part of a regular diet. We then discuss whether you should use the hot tub or sauna at the gym right after a workout.

Links Mentioned in the Show:
Lean Cuisine Nutritional Information
Sauna After A Workout
French Law: Thin Not In
French bill takes aim at those who glamorize the ultra-thin
Device implanted in the body blocks hunger signals
Colon Cleanses: A load of you know what

Recipe of the Week:
Super Stuffed Tenderloin

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 Fat 2 Fit Radio Show #28 [41:04m]: Play Now | Play in Popup | Download

Tags: colon, detox, hot tub, lean cuisine, sauna

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Are Sleep and Weight Connected?

So I’m reading the latest copy of Oprah Magazine. Don’t judge me. It’s open to this article called Why You Really Need Beauty Rest. Take a look at question number 4 on the sleep quiz:

“If you’re watching your weight, it’s better to get a full night’s sleep than it is to wake up early to work out. True/False”

The answer is True according to the article. A study was cited in the explanation:

“In a study in the American Journal of Epidemiology, women who slept seven hours or more put on less weight over 16 years than women who slept less, even if the other women exercised. Those who slept only six hours a night were 12 percent more likely to put on more than 30 pounds; if the women slept five hours or less, they were 32 percent more likely to gain that much. Other studies have found that lack of sleep impacts hormones that regulate appetite (ghrelin and leptin) and that a higher BMI is proportionally linked to less sleep. One solution is to set the alarm so that you get your full night of sleep and schedule your exercise for later in the day.”

I’ve blogged in the past about sleep and how it’s important for weight loss and maintenance. Below you’ll find a few of the posts I’ve made on the subject. But when I saw that there was a study in a medical journal, I had to go read it. A medical study that’s going to tell me that if I get more sleep, it will help me lose weight. Bring it on. Here’s the conclusion from the abstract of the article.

“These data suggest that short sleep duration is associated with a modest increase in future weight gain and incident obesity. Further research is needed to understand the mechanisms by which sleep duration may affect weight.”

Notice in the graph above that the average weight of the participants of this study went up, across the board. I think the author of the article in Oprah magazine misstated, what I think, is the point of the study. Getting more sleep is not going to lose you any weight. It’s not a magic pill for weight loss, but it is one more weapon in your arsenal fighting the battle of the bulge. Getting a good night’s sleep needs to be combined with exercise and a healthy diet to make an impact on your body.

Read the article for yourself and think about getting at least 7 hours of sleep and making rest a part of your healthy lifestyle.

Thanks Oprah.

Related Articles:

• Sleep Loss Equals Weight Gain
• No Sleep Means No New Brain Cells
• Air-conditioning and lack of sleep promote obesity
• #19 - Curse of Halloween (206) 203-DIET

Tags: Obesity, sleep, wieght loss

Posted in Fat Loss, General, Obesity | 2 Comments »