Do you think you know what FAT FREE really means?

If you think your Fat Free food is not going to make you FAT, think again. The fat free industry is misleading and almost 88% of the population is falling for it. I used to fall for it too till I took my time and learn and understand nutrition really well. I know it kind of complicated but let me make simple to you or give you a simple formula about nutrition and its relation to our body.
Nutrients are life-sustaining substances found in food. They work together to supply the body with energy and structural materials, and to regulate growth (good growth and bad growth), maintenance, and repair of the body’s tissue.
Protein, Carbohydrate, Fat, Vitamins, Minerals, and water are the six major classes of nutrients. So everything we will be eating would at least have these elements.
The Fat free industry want to make people think that fat free food is not going to make you fat .Their assumption is people will read Fat Free and because the vast majority of us don't like food saturated with fat and then we will buy their fat free products; this tactics or commercial has worked and still working and that is why the nation still getting fatter. What I think this is with all the fat free products that we have now on the market you would think that people will get skinnier; right? Wrong. So it up to you to take a hard look and see that something is wrong here and take a common sense approach .I always try to explain this to people so they can change they way the view food.
Let do this simple arithmetic about calories using only Proteins,Carb and Fat.
Let say my friend Travis is eating this Fat free product that have:
0 gram of fat (yes it is fat free so no fat),9 grams of carb and 12 grams of protein
And another friend Randy is eating a non fat free product that has:
4 grams of fat, 4 grams of carb and 4 grams of protein.
If they both were to lose weight,who will drop more weight ? Yes Randy will lose more weight than Travis,and if they both were to gain weight ,Travis will gain more weight than Randy.
Travis total combined calories is 84 and randy total calories is 68 ,so in case you didn’t read my previous blog to know how many calorie protein ,carbs and fat have ,here is a little reminder for you.
1 gram of protein has 4 cal
1gram of carb has 4 cal
1 gram of fat has 9 cal
In travis case he was eating a fat free product that has 0 g of fat 9 gram of carb and 12 grams of protein so
O g of fat x 9 =0 fat cal
9 g of carb x 4= 36 carb cal
12g of protein x 4 =48 protein cal
So travis ate 0 +36+48 =84cal
In randy case he ate a non fat free product that has 4 grams of fat 4 grams of carbs and 4 grams of protein so
4 g of fat x 9 =36 fat cal
4 g of carb x 4 =16 carb cal
4 g of protein x 4 =16 protein cal
So Randy ate 36+16+16=68cal
Now you see.So when you eating ,don’t think about fat free ,you might not be putting fat calorie in your system but you might get Fat from carbs and proteins.Just think about calories.
The next time you buy a fat free product before you consume it, read the label, and like I always say: Fat does not make you FAT;Calories make you FAT.
For all of you guys who drink diet soda; think again.Remember that Diet Dr pepper commercial;(there is nothing diet about Diet Dr pepper) He really means it. Lol,

Wanna flatten your stomach?Try this.

Have you been trying to flatten your stomach and have some hard rock abs?
So if your goal is to thin your waist line and have a nice flat stomach, the first thing you need to do is decrease or eliminate the layers of fat that are on top of your abs. We all have a flat stomach; it's just covered by excess fat.
The most effective way of flattening your stomach is a combination of strength training (with a extra focus on mid-section), cardiovascular exercise (short, hard workouts), and the diet ,a stable blood sugar. (raw food diet to increase the energy )
1. You must do some form of progressive strength training
If you want to effectively strengthen your stomach you need to incorporate the following types of exercises:
• 1-2 forward flexion exercises (crunch, sit-up, etc.)
• 1-2 side flexion exercises (side bends, side crunches, etc.)
• 1-2 rotational exercises (trunk rotations, standing twists, etc.)
The abs, are muscles just like any other and should be worked at most 3 times per week. You also want to make sure you are training them progressively, working them harder each time. Like I always say:Make them burn.
2. Use short, hard cardio workouts to increase metabolism
Cardio workouts are important because they CAN, if done correctly, increase your metabolism for 4-24 hours or more! This means you are less likely to store any excess calories as body fat because they are more likely to be used by your elevated metabolism. Plus, you are more likely to burn off some excess body fat.
Below is a sample interval workout that can be done with just about any activity (bicycling, swimming, stair climbing ,stairmaster )
Warm up at easy pace 2-5 minutes and Perform 30 seconds of hard work (almost as hard as possible) à perform 1 minute of moderate work (recovery time-catch breath)à Repeat this process 6-10 times and Cool down at an easy pace for 2-5 minutes
3. Stable blood sugar is the key
And most importantly, you must stabilize your blood sugar! This is by far the most important factor when it comes to burning away that excess body fat and keeping it off! To effectively stabilize your blood sugar you must feed your body frequently;not with donuts or ice creams or cheeseburger but with some raw food like every 2-3 hours. The key is to give your body only what it needs at that time. Your body burns calories 24 hours a day, so, why would you only feed it once or twice a day? Give your body the fuel it needs: vegetables, fruits, nuts, berries, whole grains( Raw food) and lean proteins (chicken breast, fish, lean beef, eggs white, etc.).
Many people are too hung up on how much fat is in food, or how healthy of a choice it is. Calories are calories and it doesn’t matter where they come from. If there’s extra… where’s it going? Yup, you guessed it… body fat! If you have read my previous blog note,you should know how calories work because this is the major factor.
4. Get the help of a professional
Unfortunately, most people don’t know enough about the human body, nutrition, or effective exercise to meet their health and fitness goals. Ask yourself this one question, “Am I happy with my current progress or condition?” If you’re not, you should consider getting the help of a qualified personal fitness professional. Don’t depend on the information you get from magazines. A qualified fitness trainer can help you.
If you are serious about your health and fitness goals, and you are ready for that flat stomach, I recommend you start implementing the 4 strategies I listed in this blog These 4 strategies can help you take control of your metabolism and burn off that excess body fat and having you looking and feeling great! If you would like to receive more information you can always ask me questions on here or on my facebook.(add me on your facebook and I can answer you there.If you see me at Snap fitness working out by myself,feel free to come workout with me.It always good and beneficial to have a partner.)

Are you exercising and not losing weight?Find out why.

Are you exercising every day to help lose weight but finding no change when you step on the scale? How frustrating that is. But the fact is it takes 3500 calories to add up to one pound. This means you must either eat 3500 fewer calories (hopefully over a period of a week) or you have to burn 3500 more calories to lose a pound of fat. Again, you should expect this to take a week. Here's why: If you figure you can burn approximately 500 calories each day and continue this over a period of seven days, you'll come up with the total of 3500 spent calories that week. That's right: every single day for the entire week to lose one measly pound. Yes that’s right. That is why you need to hit the Gym(I prefer the Snap fitness) haha ,just kidding any gym is fine and start the raw food diet. You need to know that 70% of what you do to lose weight is done at home and the rest 30% is done at the gym like I always say, it is all about calories. I have mentioned it in my blog raw food diet is very effective if you want to lose weight and specially around your abdomen this can be done and sacrifices need to be made. The problem is we really want to lose weight and at same time keep eating what we usually eat; trust me, it would never work. Oh I take it back it would work but we will have to spend at least half of our day at the gym, and I am sure nobody would like to do that.(we have jobs, we got kids to take care of, so on).some of us can afford a personal trainer but remember the PT is only with you at the gym most of the time but not with you at home; unless you are rich(I know I am not) and the PT can come to your house and watch what you eat. So when you are home cooking, just do it as the PT said (put away all those potato chips, candies brief all the junks.) because the only way the PT can tell that you ate something different is if you have a window on your belly so he can see thru. Please do yourself a favor; if you really want to lose weight ,put your mind into it, do it right ,don’t cheat ,watch your intake calories and burn calories as you supposed to, I guaranty you will see results. Now let’s talk about exercise.
How much exercise does it take to actually burn off 500 calories? For most people this means nearly an hour of working out. While exercising feels like a lot of work, it does not melt off the pounds as quickly as one would hope. It would actually take the equivalent of six or seven hours of intense activity for the average person to melt off a pound of fat. This would have to be an activity that keeps you too short of breath to easily speak and you would have to keep it up continuously, for 60 minutes every day, to promote one pound of fat loss in a week. So if you're going for a ten minute stroll every day, you can forget seeing any results from this activity. Remember this: 70% is done at HOME and 30% in the gym.
This could be why you seem to be exercising more than ever, but not showing any results on the scale. Regular healthy exercise like walking briskly for 30-40 minutes on at least 5 days per week has been shown to be very successful at preventing weight re-gain after dieters have lost weight. However, exercise alone is not generally enough to promote the 1-2 pounds a week of weight loss people strive for when starting a program. The best plan is a combination of eating less than you have been, or just try the RAW FOOD diet; you can eat a lot of it without packing on calories, while adding exercise to your routine as well, and working these new habits into your daily lifestyle. The funny thing is some people go workout and get hungry and go home and eat 3 or 4 times the calories they just burned. No they are not going to lose weight they will be packing some more weight. That is why we hear some people saying:”I have been working out but I am not losing weight as matter in fact I think I have been gaining some weight”. Going to the gym is not a passport for weight loss. Eating right is. The gym is just a small tool to help you lose weight.

Lessons about nutrition you need to read.Lose weight that way.

Before I can start talking about diets and diet plans, you must first understand what a diet really is and what it really means. See, people tend to use the phrase "I'm on a diet" when they want to tell people that they are trying to lose weight. People who do this are... well... stupid. I was once. Lol A diet IS NOT weight loss. Diets are just simply what you eat on a regular basis. You could eat McDonald's cheeseburgers covered in ice cream 4 times a day, and you'd still be "on a diet." While eating like this would certainly be the worst of all diet plans, you get my point.I am not bashing McDonald.I just want people to understand the whole concept about diet.

If I say, "that squirrel diet consists of nuts," would that mean the squirrel has a weight problem? No, it would just mean that the squirrel eats nuts on a regular basis. Saying you're on a diet really just means you eat food. That's why I think it's funny when people state that they're "on a diet" and expect it to mean something it doesn't. "You're on a diet? Wow... congratulations... so is everyone. These people should be saying that out of the many different diets and plans that exist, they're "on a weight loss diet." Hopefully these people are reading this right now, and hopefully they have learned their lesson. It's ok, I forgive you. Lol just kidding,yes I do forgive you.haha

There are diet plans for different goals.

Now, chances are you ended up here for one of the following reasons:

1- Your goal is weight loss and losing fat.2-your goal is to lose fat and increase muscles.3-Your goal is weight gain and increase muscles.

Which ever it is makes little difference at this point, because it all starts with your diet. You see, with the exception of a few small details, all diet plans are exactly the same. They all break down the same way. All diets consist of the same things. It's how you adjust those things that makes the difference between 1, 2 and 3. So, let's find out what exactly these "things" are. Can you believe that?All diets are the same. Just keep reading and you will see what I am trying to say.

Now that you fully understand what diets are, let's break down what all diet plans consist of. Above all things, there are calories. All diets are made up of calories. Everything you eat and drink (besides calorie-free things like water and celery, etc.) has calories in it. It's how many calories and exactly where those calories are coming from that effect your body and your weight;Yes your weight ;so think twice.

The way the human body works is pretty simple. There is a certain number of calories that your body requires every day in order for it to maintain its current weight. I like to call this your "Maintenance Level" because, well, that's what it's actually called. If your diet plan is made up of less calories than this maintenance level, you will lose weight. If it's made up of more calories, you will gain weight. It's all really simple, actually.

A little example here so you can see what I am talking about.I weight 215lbs and my maintenance level calorie is 3870 so if I consume less than 3870 cal,I will lose weight but if I consume more than 3870 cal ,I will gain weight ;so some of my friends out there if you are gaining weight its because your intake calories exceed your maintenance calorie;and if you are losing weight its because your intake calories is less than your maintenance calorie.There is no simple way to explain this.

If you just read that last paragraph you should feel good about yourself. Why? Because right now you already know more about diets and nutrition than at least 80% of the population. No,I am not kidding. It's just that most people are clueless about the subject of "diet plans" and how to actually control their body and weight.
So now that you know that diets are made up of calories, you should be wondering what exactly calories are made up of. Basically, calories are made up of 3 things. Protein, carbs, and fat. So forget about all the diets you heard about:High protein low this low that I think its all confusing. Those are probably the assortment of confusing things that enter your mind as soon as you hear the words protein, carbs and fat. It's ok though, relax. In a few minutes none of it will be confusing ever again. Let's take them one at a time.
Protein.

Protein is an extremely important part of all diet plans. That's why you have most likely never heard of any low protein diets, and also why you probably have heard of protein supplements. That's because your body needs protein, and lots of it. It is the building block of muscle. Protein is measured by the gram. 1 gram of protein is equal to 4 calories. So, if you are eating something that has 20 grams of protein in it, that means that whatever you are eating is at least 80 calories. In case you failed 2nd grade math, that was 20 grams of protein multiplied by 4 calories per gram... 20 x 4 = 80 .I had to use the calculator for that. That was hard. Lol. asecond grader is smarter than me. that's ok.lol.

Carbs.

Carbs is another of the three main elements that make up calories. I have a feeling that of the three, carbs are the most confusing for people creating diet plans. I think the reason for that is because everything you enjoy eating has carbs in it. Hell, everything you don't enjoy eating has carbs in it. Carbs are in almost everything and therefore seem to be the hardest for people to manipulate within a diet plan. Just like protein, 1 gram of carbs is equal to 4 calories. So, if my friend Tavis were eating something that had 20 grams of protein and 10 grams of carbs, he just ate at least 120 calories (20x4=80, 10x4=40, 80+40=120calories).

Fat.
Unlike protein and carbs which are both 4 calories per gram, 1 gram of fat is equal to 9 calories. So if my buddy Randy eats something that has 10 grams of fat in it, he just ate at least 90 calories. This explains why high protein foods are usually low

in calories, while foods high in fat are high in calories. This is also probably the reason why there are so many fat free foods and why people on diets think fat makes them fat. Guess what... it doesn't. That is a myth. It all about calories.

Fat does not make you fat. Eating too many calories makes you fat. It just so happens that a gram of fat has more calories in it than a gram of protein or carbs. However, the only thing that makes a person gain fat is when that person is eating more calories than their maintenance level, and then not burning them off through working out. Whether these excess calories in your diet plan are coming from protein, carbs or fat makes little difference.

So if my friend Al consumes lot of calories exceeding his maintenance level and go lift weight ( hard as he can) he will gain weight but that weight will be pure muscle mass and thanks the Gym for that. But on the other hand if my friend Luke consumes lot of calories exceeding hisML (I am going to call maintenance level ML:I am tired of typing lol) and stay home watch TV and don’t workout ,yes he will gain weight too but not good weight.Instead of muscle mass it will just be Fat.It’s little ironic how the society will react to both men:The society will quickly label luke as someone who eats a lot of food and now he is Fat and at the same time they will label Al as someone who take Steroid only just because he got some good muscle mass even though both my friends were doing the same thing. So Calories will get you some muscles and the same calories will get you some fat too.

Sometimes people on specific weight loss diet plans just try to eat less fat (or even fat free) and think that alone will work. What they don't realize is that they are probably replacing those fat calories with calories from protein or carbs. Yes their fat intake has become lower, but their calorie intake evens back out to what it was, if not more. And, since you now know that it is too much calories, NOT fat, that causes fat gain, the person's weight usually won't decrease.

Different diets and plans.

So now you know diets consist of calories, and calories consist of protein, carbs and fat, you should have just one final 4-part question. Exactly how much protein, how much fat, how many carbs and how many calories should you be eating each day in your own diet plan? It's hard to answer this because there are 100's of different diets out there whose "gimmicks" revolve around the answers to those questions.

Especially when it comes to weight loss fat diets . There's the low carb diet, the low fat diet, the high protein diet, the atkins diet, the south beach diet, weight watchers and too many others to even remember. While those diets have their place and some people like all of the gimmicky aspects of them, honestly... none are truly needed. If one seems ideal for you, then by all means, use it.

But... the only diet that could be considered actually needed is the completely free one that my blog recommends. Just do your math;read the nutrition fact on products that you eat.write down the calories.By the way 1gram of alcohol has 7 calories. So now you know.

Free information about weightlifting,diets,weight loss,muscle gain

You have found your one stop blog page for completely free information about everything related to weightlifting, and fitness, workout routines, workout programs and splits, weight loss and losing fat, how to gain weight and muscle mass naturally (steroid and drug free), descriptions of exercises for each muscle group, supplements, diet and nutrition including step by step specific weight loss diets and weight gain diets, plus every thing else you need to know in order to get the body you want! And yes, everything on my blog page is 100% free; I'm not trying to sell you a damn thing!
So if you have any questions don't hesitate to ask.I will provide you the best information available.

What do you know about raw food diet?

The raw food diet is a diet based on unprocessed and uncooked plant foods, such as fresh fruit and vegetables, sprouts, seeds, nuts, grains, beans, nuts, dried fruit, and seaweed.

Heating food above 116 degrees F is believed to destroy enzymes in food that can assist in the digestion and absorption of food. Cooking is also thought to diminish the nutritional value and "life force" of food.

So if you wanna lose weight Please stay away of process food. Lot of way to take advantage of raw food for your own well being:energy,fat loss,strenght ,if you have any questions about raw food diet,let me know. or leave me a comment.

How to lose weight.

How to lose weight and look good?There is two types of weight loss;One that will make you look young and toned and the second that will make you look wrinkly old.(You don't really need the second one) Are you ready for the challenge?If so, leave me some comment and I will give you some tips.

workouts and diets

Do you really workout at the gym? Do you eat the right food for you workout?Do you wanna lose weight ?Have you been working out and can't lose weight?Have you ever said ;"I workout but i can't lose weight?"Do you know what to eat before you go to bed?when you wake? while you are working?Are you doing the right exercises? These are the questions you need to be asking before any workout or diets you wanna do.
I have been working out over 7 years now and I developed a workout and diet plan that work for everyone who wanna lose weight,gain some muscles;tone their body or get strong just doing natural things:eating natural,do some exercises that make sens.
I am here to answer all your questions .