It’s freezing here in Chicago and I can see the weight gain on a lot of people in town.

Many people WAY overdue the comfort food at this time of the year in this part of the country. That is why so many flip out by early April when they try on lighter clothes and realize they have gained weight.

The best thing you can do for yourself in these “dark” days of winter is to:

1. Weigh yourself everyday
2. Turn the lights on bright and head outside the moment you see the sun
3. Exercise

I’m off to workout right now.

Jim

I am SHOCKED by the amount of liquid calories I see people drinking, and some of them are my friends and clients.

I have said it over and over again, but juice, soda and sports drinks should be abolished. Ditto with tea products with SUGAR. Again and again people say, “but Jim, you tell us to drink tea” and I say, “That’s right, but not tea with 250 calories a bottle!”

Come on everyone. And your kids should not touch the stuff. Mine virtually never get it except once a month I let them split a Sprite.

jim

I constantly hear people talk about their exercise program and not address their eating.

Bottom line – Weight loss is about 75% diet and 25% exercise.

Now, to be clear, without my interval based strength training program, your metabolism is doomed if you simply diet.

But, you have to realize that to lose weight, you must take a detailed look at your eating in addition to embracing the right style of exercise.

And you should all have been on the scale this morning.

Jim

I wrote about this in both “The Cardio-Free Diet” and “The 7-Day Energy Surge,” but a research study showed that eating an apple before breakfast, lunch and dinner will enable you to lose weight.

In the study, the participants had to eat the apple 30 minutes before each meal, and after 12 weeks, the average person lost 14 pounds.

Why?

Because apples are packed with fiber and water. Just about any fruit would probably work, but I like apples and pears the best as they are the heaviest fruits and the heavier the fruit, the more it may fill you up.

So in this crappy, cold, rainy weather that seems to be all over the county, just go out and buy some apples.

It’s really easy. Give it a try.

Jim

I think what has happened in Haiti is devastating, but we have our own disaster happening in the States and, unlike an earthquake, WE have the ability to stop it.

It’s obesity. It’s killing us. 200,000+ Haitians are presumed dead. It’s a true disaster. But a similar disaster is happening to us and we are doing it to ourselves.

We will die fast because of obesity.
We will live in pain because of obesity.
We will bankrupt the health care system because of obesity and our unhealthy children will end up paying for it.
We will go blind from diabetes and suffer more heart disease, amputation and organ failure because of obesity.

I applaud celebrities, stars, networks and everyday people for helping the Haitians during this terrible time.

But after that situation is rectified, or at least on the mend, let’s turn our attention to our problems here at home.

Thoughts?

Jim

I just need to comment on the sick extremes we are experiencing in this country.

On one end, we have a 23-year-old-girl, Heidi Montag, having 10 plastic surgeries, and she was a pretty girl to begin with. That’s the insanity. She felt that she had to look BETTER to compete in her industry. I think she will be very, very sorry in the future that she touched her body like this at such a young age.

Then, on the other end, I spent the weekend in Las Vegas where the average person is just huge. I mean, so many people were in electric carts just because they couldn’t walk, not because they needed them. All you can eat buffets now offer all three meals for $20. People just sit and eat all day.

Why has it gotten to this? It’s scary as I have two children and want them to grow up healthy. It’s going to be a challenge as even some of the kids that I know are already huge.

A few girls at my kids school are clearly over 200 pounds, and they are in 7th grade. Just think of what their future will be like.

Sorry for the tangent.

Jim

Because of my post about some of the stars at the Golden Globes, a lot of comments have come to the blog. I wanted to answer them on a post rather than in the comment section:

1. You don’t have to gain weight as you age. The reason that most people do is because of the loss of muscle that CAN and WILL be reversed by strength training. Especially for women, the slow gain that you see or experience over the years will stop and you will regain your former more youthful body. It’s all about the muscle.

2. Skin. If you lose weight quickly, or without strength training, you will lose a lot of muscle and that will make your skin sag. If you lose between 1-2 pounds a week while strength training, you will look much better.

And yes, the foods you eat make a difference. Antioxidants in fruits, vegetables and whole grains will also repair cells and keep you looking young as you lose the weight.

There clearly is a right and wrong way to lose weight. My goal is to teach you the right way.

Jim

I am on a mission, so I literally went up to people who were lifting, and in GREAT shape and once again asked, “How much cardio do you perform?”

It’s as if I wrote the script. SO many of them tell me that they don’t do any structured cardio. Like me, they walk when they can and stay active, but never, ever get on a piece of cardio equipment at a club. “Why?” they say. “All it does is chew up muscle.”

I urge you all to do the same. Go to your club, YMCA, building exercise room, whatever, and look at what the people in the BEST shape are doing. Trust me, it’s mostly strength training and NOT cardio.

Jim

And virtually every other commercial is for weight loss. Not a single ad mentions strength training.

It’s so sad to realize that all these ads are on because people buy these foods and services in desperate desire to lose weight.

But it is IMPOSSIBLE without the strength training.

That is why 97% of all people who attempt to lose weight fail in a 5 year period.

Even the successes on TV, Valerie, Marie and others have not passed that very important 5 year point. They are just at the beginning. We will just have to wait and see.

Jim

Just finished watching The Golden Globes on the West Coast.

Shame to see SO many successful, intelligent people gain a LOT of weight and the list includes:

Sigourney Weaver – This was a beautiful woman (and she still is) that has packed on a lot of pounds

James Cameron – The very successful writer, producer and director has practically doubled his weight since “Titanic.”

Tom Hanks and his wife, Rita Wilson – Tom, you lost weight for “Castaway” and Rita, what happened to your chin?

Jeff Bridges – Do you remember the shape he was in for “Against All Odds?” If you don’t, rent it.

I”m watching the repeat right now so may get back to you.

Not trying to sound snarky, but, come on, if they can’t do it, with their money and time, what is everyone else to do?

Jim