You can get a HUGE jump on “Back To School” weight loss by hitting your program hard this coming holiday weekend.

What do I say to do:

Plan your meals. If you are going to a bbq, bring a big crudite with low-calorie dip.

Make one meal each day a huge salad, filled with different veggies, with 6-8 ounces of lean meat and low calorie dressing.

Workout everyday. Just plan 30 minutes of interval based, strength training and alternate upper body Saturday, lower body Sunday, upper body Monday, etc.

Sleep. It’s your bff when it comes to weight loss.

And then follow through.

Tomorrow is September 1st. Make it a winning (or should I say, losing) Fall by starting out strong.

And if that doesn’t motivate you, think of how crappy you will feel Tuesday AM when you ate and drank everything in sight and the scale was up 5 pounds!!!

Jim

Once again, I have people say to me all the time, “Jim, I don’t understand why my weight stays the same as I eat so healthy.”

Is “healthy” organic guacamole that clocks in at 100+ calories a heaping tablespoon?

Is “healthy” a whole bag of raw, unsalted almonds?

Is “healthy” an omelet made with organic eggs, organic butter and organic cheese, but it’s the size of Arizona???

You tell me. Most people may be making better choices than junk or fast food, but “healthy” does NOT mean low calorie.

If you want to lose weight, you have to cut the calories.

Jim

I’m watching all the coverage on hurricane Irene, especially since it ruined my trip this past week to The Bahamas. I was taking my kids to Atlantis and my ten-year-old son was devastated by the cancellation.

On television, they are showing all the preparations, and often, health care providers in hospitals.

It’s a travesty. I know I’m going to get flack for this, but I have to “call out” our doctors and nurses in this country as they are some of the largest people I come in contact with on a daily basis.

Don’t get me wrong, there are health care providers who are in good shape and lean, but they are clearly the minority.

What bothers me is that these people spend all day around illness and disease, and we KNOW that being overweight increases the odds of heart disease, cancer and diabetes, to name just a few.

I strongly believe that our health care providers must set an example. How can they tell you to adopt a low calorie diet and embrace exercise when they are not?

Take a look at the doctors and nurses around you. Am I right or am I wrong?

The last few days, I have seen a lot of women walking, in pairs, on the streets of Chicago.

I think it’s great that they are doing some activity, but please, PLEASE don’t call it exercise as it’s not.

They are burning very, very few calories unless they walk for hours upon hours a day. I would never recommend that as:

1. Walking outside, in polluted air, will lead to increased stress levels and more abdominal fat.

2. They are probably walking instead of strength training.

3. They all have larger midsections, which is frequently the result of menopause. ONLY strength training will minimize that dangerous abdominal fat.

Plus, losing fat in your midsection is what most people hope to accomplish.

You have to remember, menopausal women are losing muscle at twice the prevailing rate. Walking will do nothing to slow this loss. Only strength training will.

My women in their 50-60s who strength training look infinitely leaner. PLUS, they are far healthier as the abdominal fat is the dangerous fat.

Jim

I know, I know, this is probably my 10th post on this issue, but the research JUST KEEPING COMING OUT.

Eat a HUGE breakfast. What is huge?

2-3 eggs – 180-270 calories since they are approximately 90 calories each

2-3 pieces of low-fat turkey bacon – 30 calories each

1 piece of whole-wheat bread – 100 calories

2 pieces or cups of fruit – 200 calories

For those of you who workout in the AM, start with 1-2 pieces of fruit, workout, then eat the rest of your breakfast right after.

Never, EVER workout without eating first as you will burn muscle AND not have the energy to workout with intensity.

Remember, intensity is the KEY to weight and fat loss.

Jim

It’s the Air and Water Show weekend and the city is packed with tourists. Given the face that my apartment overlooks the show, I’m seeing all the people in town.

I have notice many, MANY overweight people smoking. It’s a shock. I only noticed because I smelled the smoke and let’s face it, you don’t do that very often these days.

What will happen to these people? Do you know the risk of heart disease, cancer, etc., when you are overweight AND you smoke. Staggering.

I also had a hard time seeing them with a cigarette in one hand the the hand of a child in the other. How will these kids make smart health choices is this is their role model? That’s what bothered me the most.

Jim

Running, in general, is for the insane.

Barefoot running….well….there should be “special” institutions for people who would run without support on glass, rocks, oil, dirt, etc.

Check it out and share it with others.

http://www.huffingtonpost.com/livestrongcom/the-truth-about-weight-training-vs-cardio_b_894936.html

University of Texas study found that consuming as few as 3 diet sodas a week increases a person’s risk of obesity by more than 40%.

Purdue University rats fed artificially sweetened yogurt took in more calories at subsequent meals, resulting in more flab.

What does that tell you? Watch the artificial sweeteners, and those goes for everyone.

Jim

This from “Men’s Health” magazine:

“People who brush their teeth less than twice a day have a 70% greater risk of having a heart attack or stroke than those who brush twice daily.”

I also say, “after dinner, brush.”

That way, you signal your brain and mouth that it’s time to STOP eating.

I do it all the time and it works.

I’m also a HUGE flossing fan, which helps reduce inflammation which is a major cause of heart disease and stroke.

Jim