Jim's Blog
By proadAccountId-355394 22 Nov, 2016

Many of you know I’m deeply opposed to snacking at all. The research is all over my latest book. 

BUT, hands down, the worst snacking damage occurs after dinner and here is why:

After dinner snacking disrupts the natural production of human growth hormone (HGH). HGH helps:


1.  Build muscles

2.  Keep our bodies leaner by boosting metabolism

3.  Enhances energy levels

4.  Increases libido and

5.  Boost brain power, to name a few.




I recommend NO snacking to our weight loss clients as all food ultimately becomes glucose, or sugar in our blood.


That sugar needs to then be STORED (remember that word) in either the liver, muscles or cells, to name a few.


The hormone, insulin, is what is called upon to enable this STORAGE to occur. Anytime you eat, either a meal or snack, that hormone comes into play.


What do you want to have happen when you diet, or create a caloric deficit? You want to open up the fat cells and burn the fat for fuel. But, if you have the STORAGE hormone, insulin, in your blood stream, you are sending mixed messages to your body. Your desire to lose weight is thwarted by your behavior, snacking, which produces this hormone. I call it the Snack Smack, as snacking smacks your desire and ability to lose weight.


PLUS, with regard to HGH, the presence of insulin in the bloodstream zaps the body’s ability to pump out HGH about an hour and a half after you fall asleep. Therefore, no snacking for at least 2-3 hours before going to bed or you lose all the needed benefits of this hormone, especially as we age.


Happy Holidays!


By proadAccountId-355394 27 Oct, 2016
Clearly there are some serious problems with ObamaCare and there are a number of explanations as to why. Here are a couple:

1. Millennials aren’t signing up. Look, the whole way actuaries determine premiums is to look at who is healthy, and unlikely to use their insurance (like almost all of my uber healthy staff) versus those, like the elderly, who use it like crazy. And the elderly get Medicare, so the country really gets slammed.

2. Americans just keep getting bigger and bigger, sooner and sooner, and with that comes astronomical use of everything healthcare, doctor visits, tests, medication, hospital stays, surgery, more doctor visits, more medication, etc., etc., etc.

Who are two PRIME examples of overweight, aging Americans?

Our two presidential candidates.

When they flash pictures of the Clinton’s back in the 1990s, Hillary is relatively small. I don’t believe she has ever been petite, but she’s easily up 35-40 pounds, and she’s short. Bad! Her husband I have to compliment as he took the weight off when he had his heart issues and has kept it off. I met him at a fundraiser during Hillary’s first run in 2008 and actually patted him on the stomach and complimented him on keeping it off. Yes, Secret Service did lunge forward but all ended well and he and I had a good five minute chat.

The Donald. Oh boy. He said on “The Dr. Oz Show,” when he showed his medical records, that he thought he had 15 pounds to lose. Okay, I say 15, and then lets add another 25. And similar to Hillary, check out the picture from 20 years ago. The guy was much leaner.

And these are very wealthy, intelligent, educated people with every opportunity to use a private chef, private trainer, private email server (sorry, I called him “The Donald” so felt I had to give her a little jab to bi-partisan), staff to bring them water, tea, lean protein and vegetables, you name it. I guess they don’t do it. Or don’t want to do it.

But nope, they have followed what most research shows – the average American gains between 1-2 pounds a year right around 25. That’s a lot of weight when you are closing in on seventy, as Trump is with Hillary right behind.

We are going to bankrupt our country faster than ever if we continue to embrace a laissez faire attitude when it comes to weight gain. No, no, no, get it in check.

More examples:

1. Al Gore – SHOCKING when I saw him stump for Hillary. This was a lean, in shape man twenty years ago. I’d say he’s up 50-60, but I have heard that when he lost in 2000, he stayed in the house and ate pizza. I get it, but unfortunately that comes with dire consequences as pizza is one of the most caloric foods. I remember reading in “Men’s Health” that one piece of spinach stuffed, deep dish pizza contains more than 2,200 calories.

2. Debbie Allen – I was a “Fame” fan and also learn everything about medicine from “Gray’s Anatomy.” OMG, she has packed on an overwhelming amount of weight and if you recall, she had a rocking body back in the day.

3. Our Celebrity Chefs – How ironic that we are glued to cooking shows, watching Mario Batali, Emeril, Cake Boss, BIG. And a recent UK study showed that 87% of 904 recipes by celebrity chef contained “undesirable nutrients, especially saturated fatty acids, sugar and salt.

Why are we, as Americans, losing the battle of the bulge? That’s easy, we keep getting the wrong advice.

Here’s my advice for Hillary, Donald, Al, Debbie and the other almost 75% of Americans who are overweight or obese:

1. Stop ALL snacking. It’s the enemy. You mindlessly eat, you throw your body into hormonal chaos and your weight goes up, up, up.

2. Sleep 7-9 hours a night. Enough with embracing sleep deprivation as it, once again like snacking, SMACKS your hormones and makes you hungry and you eat even MORE.

3. Strength training. Please stop believing the 10,000 steps a day is for weight loss as it’s not. It’s about reducing your risk of certain diseases but your obesity more likely cancels out any of those benefits as most people who use walking or other cardio for weight loss actually end up eating more.

4. Weigh in EVERYDAY . Yep, that’s the research – same scale, same time, everyday. Once it goes up, nip it.

Americans are so frustrated with this election as they feel powerless. Take your personal power back and start a revolution.

Oh, and yes, my most recent book was called “The Ultimate Diet REVolution.” Trust me, though you really don’t have to, just look at my track record with clients like Diane Sawyer and Hugh Jackman, and you be the judge.


By proadAccountId-355394 11 Jul, 2016
Ratamess, Nicholas A.; Kang, Jie; Porfido, Tara M.; Ismaili, Craig; Selamie, Soraya; Williams, Briana; Kuper, Jeremy D.; Bush, Jill A.; Faigenbaum, Avery D.

The purpose of the present study was to examine acute resistance exercise (RE) performance following four different aerobic endurance (AE) protocols. Eleven healthy, resistance-trained men (21.0 +/- 1.2 yrs) performed a control RE protocol and four RE protocols 10 min following different AE protocols in random sequence. The RE protocol consisted of 5 exercises (high pull, squat, bench press, deadlift, and push press) performed for 3 sets of 6-10 repetitions with 70-80% of one repetition-maximum (1RM) with 3-min rest intervals in between sets. The AE protocols consisted of treadmill running at velocities corresponding to: 1) 60% of their VO2 reserve (VO2R) for 45 min (P1); 2) 75% of their VO2R for 20 min (P2); 3) 90-100% of VO2R in 3-min intervals (1:1 ratio) for 5 sets (P3); and 4) 75% of VO2R (4.5 mph) uphill (6-9% grade) for 20 min (P4). Completed repetitions, average power and velocity, heart rate (HR), and ratings of perceived exertion (RPE) were assessed each set. Protocols P1 to P4 resulted in 9.1 to 18.6% fewer total repetitions performed compared to the control RE protocol with the squat experiencing the greatest reduction. Average power and velocity were significantly reduced for the high pull, squat, and bench press following most AE protocols. RPE values for the high pull and squat were significantly higher in P1 to P4 compared to control. HR was significantly higher during RE following P1-P4 compared to control by 4.3 to 5.5%. These results indicate acute RE performance is significantly compromised in healthy men following AE exercise of different type, intensity, and duration with largest reductions observed following high-intensity interval exercise.

Copyright (C) 2016 by the National Strength & Conditioning Association.

By lemaster 25 Mar, 2016
Here are a few facts that may lead you in a successful “losing” situation:
1. Of all the weight loss programs in America, Weight Watchers has been considered one of the most successful, but quick read this and don’t go to bottom of this post to see the answer. How many pounds does the average person lose per week on Weight Watchers?
2. Weight Watchers recommends movement, as in walking, but doesn’t address strength training. From my research and six books, I can say with complete confidence that if you don’t strength train, permanent weight loss is all but impossible. Why? When you lose weight without strength training, you lose 50% fat (that’s good) and 50% muscle (that’s really bad). If you are sleep deprived and lose weight, you will lose 25% fat and 75% muscle (ouch!) Do you want to really be shocked? Cardiovascular exercise for more than 20-30 minutes actually starts to burn muscle. That’s why I am so opposed to cardiovascular exercise for weight loss….and why my third NYT bestseller was called The Cardio-Free Diet .

Muscle is the engine of your metabolism and without it, maintaining weight loss is all but impossible. I’ve contacted Weight Watchers in the past, recommending the benefits of strength training, and actually have a letter back from them saying, “Thanks, but no thanks.” Clearly they ignored the volumes of research.
3. Oprah and Others, I’ve watched you strength train in person (we belong to the same health club in Chicago) and on your show. You use VERY light weights, lots of reps and questionable form (you use too much momentum). Are you happy with your results and can I help you make strength training more effective?
4. The biggest question for anyone reading this is, “Do you really want to lose weight?” “Are you ready to get on plan and stay on plan?” Oprah, you said on the Barbara Walters interview that you were comfortable with your weight. Is that the truth? If you are fine with being at your present weight, why would you get in bed (so to speak) with Weight Watchers? Has something changed?
The answer to how many pounds a week does the average Weight Watchers participant lose? One-quarter of a pound per week. Sure, that’s better than nothing or weight gain, but how many of you will continue to attend weekly meetings and stay on the Weight Watchers plan when your result with be a quarter pound a week?
Oprah and Others, let’s accelerate that weight loss. It’s simple (and I know I’m sounding redundant) - strength train. If you don’t believe me, take a look at my former client, Diane Sawyer, who lost 20 pounds of fat with me back in 2001 and continues to keep the weight off. “O” Magazine even profiled our success in an article and then did a follow up article with Oprah’s BFF, Gayle King, who, now don’t be shocked, also lost weight. Here are the links:
Oh, I just learned Oprah, you made between 50-70 million dollars on paper when the announcement came out regarding your investment and spokesman deal as the stock rose 106%.
If nobody loses weight, at least you’ve got a “fat” check coming soon.
Jim Karas
Share by: