One study found that people who ate half a grapefruit with each meal lost 3.6 pounds over 12 weeks. They don’t know why, but I would give it a try AND I would eat an apple before all three meals as that has also been shown to knock off the pounds.

I know I have blogged about music in the past, but here is just one more reason to ALWAYS use it when working out.

New study shows that listening to LOUD music allowed participants to perform 7 more leg presses than they could do when the music was soft.

The booming beat actually produces adrenaline, which sends extra glucose to your muscles, giving your body more fuel to go longer.

Just try to do it at the end of your workout when you may be dragging as you don’t want to harm your hearing.

Jim

Let me be perfectly clear as a father of 2:

NO ONE needs to be eating a cupcake after the age of 7.

They are just a big blob of sugar, fat and calories.

It amazes me that a new cupcake store opened in downtown Chicago and it’s packed all the time.

And we wonder why Chicago is the #2 Fat City in the country.

Please stop making silly mistakes like eating foods such as cupcakes. If you want something sweet, eat a Hershey’s kiss or a few cinnamon candies and call it a day.

Jim

For years, a VERY WELL KNOWN weight loss expert (supposedly) keeps telling us to stop eating by 7:00 PM.

First of all, that is virtually impossible for anyone who has a life. How do you pick up the kids from gymnastics and soccer at 6:30 and 6:45 and possibly get home, make dinner, do homework and eat before 7:00?

Or how does an office worker sneak out of the office when he/she is on deadline and the whole staff is staying way past 9:00?

It’s not logical and is only confusing.

Now, research from the University of Texas had 867 people keep food diaries that divided the day into four-hour periods.

It turns out that the people who ate the most in the morning (we already knew this) ate less total calories throughout the day and the people who ate late at night ate more.

But, that was for people who were snacking. In another study, the Spaniards and Muslims who ate late at night actually ate less, BUT that was because they ate a late meal (dinner) and not because of snacking.

So, eating late at night is fine….if it’s a meal, not snacking.

Jim

Not a day goes by that one of my trainers in Chicago or New York does not come into the office and tell us that their overweight or obese clients claims that their weight is a function of bad genes.

WRONG - WRONG - WRONG.

Genes determine only 25% of your metabolism and body weight. Behavior and environment determine the other 75%.

And numerous research studies agree that exercise trumps genetics every time.

When I see an overweight family, I generally see a family of over eaters. Plus, they don’t move, they don’t play sports, they don’t take trips that involve movement, they just sit…a lot.

You have to stop making excuses for your body weight. When I was overweight as a child, I didn’t. I knew I was eating too much of the wrong foods and not moving enough.

Now I know better. You should as well.

Help me spread the word.

Jim

REALLY important to workout when it is cold and gray the way it is in Chicago.

I just got back from California for speeches and meetings, and it is easy to workout there as the sun in shining and people are generally thinner (notice I said generally, as most of the women are thinner but many of the men are heavier).

Here in Chicago, I had a great day as I got up, ate breakfast, and then worked out. Hit back and biceps today. Then got home and have been working and resting all day. I just know the morning workout set me up for a good day.

Jim

How can anyone POSSIBLE lose weight when we are hit with yet another reason to overeat for days.

We got through the holidays, then had Super Bowl Sunday, snow all over the country, which is keeping people inside and now, the dreaded Valentine’s Day, filled with more candy, big dinners and tons and tons of calories.

Please be careful this weekend. Because the holiday falls on a Sunday, most people will overeat all weekend and for many, it’s the President’s Day weekend so you will be off school and work.

EXERCISE.

DRINK WATER.

SLEEP.

THINK.

Good luck,

Jim

Okay, a lot of the East Coast is getting hit with snow, which presents both a challenge and an opportunity.

The challenge - getting around by car.

The opportunity - walk and then shovel snow.

Shoveling snow is an amazing form of exercise. It’s strength training mixed with a pounding heart as it takes a lot of energy and calories to clean it up.

Now, for people who are not in optimal shape, be cautious. For those of you who are in good shape and need to knock off some calories, get out and get to work.

And DON’T sit home eating. That’s the worst thing you can possibly do.

And if you can’t shovel, just get out and walk in the snow to where you have to be. In New York, it’s probably the best way to get around as there are not many cabs or buses in service.

Good luck,

Jim

Michelle Obama is launching a big initiative to reduce childhood obesity.

She is going after the food companies who market to kids and is trying to get the wrong food out of vending machines.

The problem is that is WON’T work.

The only way to reduce the size of our children is to reduce the size of adults.

Over two-thirds of Americans are overweight or obese. How can these people lead children to weigh less when they can’t do it for themselves?

WE need to show children how to be healthy and at a more appropriate weight by doing it ourselves.

That is why I get so passionate about the country, as a whole, working to lose weight. We can do that by:

1. Eliminating virtually all liquid calories, such as juice, soda and sports drinks. Stop buying them and the stores will stop stocking them.

2. Eat more fruits and vegetables, and don’t forget, frozen is just fine.

3. Cut down on virtually all junk and fast food. Again, if you stop buying it, companies will stop making and providing it.

4. MOVE. You know I am passionate about strength training, but just move as much as possible. Even when working at your desk or computer, get up every 15 minutes and move.

5. Turn off the TV. EVERY bit of research shows that the more you watch tv, the greater the odds of being overweight or obese.

Remember, weight loss starts with one pound. Lose that one, and then go for two…..

Jim

This is possibly the worst eating day of the year, even more dangerous than Thanksgiving.

At that holiday, at least there is turkey and vegetables and some decent stuff to eat.

Today, it’s just a crapfest and don’t be offended by me saying that. You know that I am right.

So, start by eating 2 eggs, some fruit and water for breakfast. Then, have a salad with some lean protein and very light dressing for lunch.

Bring crudite to your party and munch on more protein, like some nuts and lean meat. Stay away from all the salty carbs and glop that many people eat and serve.

You will thank me in the morning.

And watch the drinking. Keep drinking 2 ounces of water for every ounce of wine/alcohol.

Good luck.

JIm