Posts Tagged ‘Rate’

How to Use The Fat Loss Troubleshoot Package

07 Jan

Tags: Activity, and fat loss, athlete, body, Carb, carbohydrate, Celiac, Diabetes, dieting, dieting down, disorder, education, Fat Loss, fat loss troubleshoot, Fit, Fitness, flts, healthy, importance, increase, information, JP fitness, knowledge, Maintenance, Metabolic, metabolic repair, metabolism, MRM, OPT, plateau, question, Rate, reading, Remix, thyroid, Training, trouble, trust
Posted in Fat Loss | 2 Comments »

I am one of those people that sometimes assumes people know exactly what I am thinking. I have recently released the new version of the Fat Loss Troubleshoot with all kinds of extras and goodies. The problem is you don’t know how to use them! That is my fault so I am going to rectify this right now. Before I give you the order, you first have to answer some important questions.

Why did you buy the package?

There are three main camps of people who bought the package. Which camp you belong in will depend on how you move through the system of manuals. While there is a wider selection then just this, I think you can find one group that you relate to on some level.

Group A
-Is new to nutrition and training
-Has been dieting for a while but doesn’t understand fat loss
-Is stuck in a plateau or rut
-Is having a hard time losing fat, doesn’t understand why
-Is looking to achieve lean body and healthy strength increase
-Is looking to understand basic levels of nutrition and training concepts

Group B
-Has been dieting a very long time
-Is recovering from an eating disorder or hoping too
-Has been training very hard and has hit a wall
-Has been dieting very hard and has hit a wall
-Has a problem with Thyroid, Diabetes, Celiac, etc

Group C
-Is a professional athlete
-Is a professional bodybuilder or fitness competitor
-Is looking to hit very lean and low levels of body fat
-Is looking for information on how to dry out for stage
-Is looking for information on how to make weight for class

Whichever group you fit with will determine what you would need to read and when. Please look at the outline below to determine that for yourself. I am numbering the books in order of importance for each group.

Group A

1-The Fat Loss Troubleshoot/Fat Loss Troubleshoot Audios

2-At this point you can either do the OPT for Fat Loss Program or
use a program of your choosing with the nutritional principles of the Fat Loss Troubleshoot and can utilize the pre-made meal plans for your caloric choices to pair with your training program. For example, let’s say you want to do New Rules of Lifting, but still want to apply the Fat Loss Troubleshoot principles. No problem, simply figure out your nutrition needs based on the books (FLTS) “Activity Quiz” and then pick the meal plan to correspond with your daily needs.

2-If you choose to do the OPT for Fat Loss Program then you simply follow the guidelines of that program (both in training and nutrition) and go from there. The meal plans are NOT for the OPT programs. They are for the FLTS to help guide by moderate principles.

At this point the choice is yours where to go, but here is an idea from my end.

3-The Metabolic Repair Manual-This will be good for you because you will learn how not to diet down and to keep at bay any problems. You may be free of problems now, but it can be very easy to get your metabolism in trouble with bad dietary and training habits. This is a great read to show you what not to do and prepare ahead.

4-The Water Manual-A good follow up to MRM and fun to learn how to drop water weight if need in the future.

5-The Maintenance Manual-While it may seem like it is a distance away for you, it is important to be reminded of the fact that finishing a diet can be a real thing.

6-OPT Remix-You may never need or want a training program like this, but if you are starting out and this is your future then its good to know how to handle it when it comes.

Group B

1-The Fat Loss Troubleshoot/Fat Loss Troubleshoot Audios

2-The Metabolic Repair Manual-While this is likely why you bought the package, you should still start out with the FLTS first. The Metabolic Repair assumes that you have read it or understand the information in on a large level. When you start on repair trust me, you don’t want to wonder what a carb is.

After reading those two, if the Metabolic Repair Manual fits for you then you may be on a different journey for a while and following REPAIR or Metaburn (the two programs within the Metabolic Repair Manual). If this is the case then the rest of the books will become important at a later date.

Group C

1-The Fat Loss Troubleshoot/Fat Loss Troubleshoot Audios-While you may think you know it all or have nothing to learn, I assure you as simple as the book is, it isn’t that simple. Sometimes things click better when we re-open the gateway of knowledge through different words.

2-OPT Remix-Once you get where your downfalls or slip ups can be, it’s time to start your program. OPT Remix lays out training and nutrition, so no need to utilize the meal plans for FLTS while doing the program.

3-The Water Manual-If a competition or photo shoot is coming up you will need to learn the best ways to manipulate water and carbohydrates.

4-The Metabolic Repair Manual-Just so you don’t get in trouble with your shredded body, and so you can keep it that way, you need to make sure to read the MRM. Its good to learn how dieting down to lean levels can affect you.

After that the rest is for either education/fun to add to your knowledge base.

I hope that this helps you better understand how to best utilize the Fat Loss Troubleshoot Package for your needs. If you have an questions as always feel free to contact me or head over to the JP Fitness Forums to the Fat Loss Troubleshoot Section.

Lastly, if you don’t have the package yet, you can find out more information here.

Look everyone! It’s another audio post!

05 Nov

Tags: Anne Janice Question, Anonymous, binge eating, blog, body, Challenge, diet, dieting, dieting down, Episode, Exercise, Fat Loss, fat loss challenge, fat loss troubleshoot, fat loss troubleshooter speaks, Fitcast, Metabolic, metabolic repair, metabolism, overweight, podcast, program, progress, Rate, recivring from anerioxa, update
Posted in Fat Loss, fat loss podcast, fat loss troubleshooter, metabolism | 43 Comments »

First off, I know things have been a bit slow this week. No, I have not been cooling my feet on a ocean floor, not yet anyway. I have been dealing with some technical stuff and hiring some more help around here. Yes, this is officially a growing company. It is all your fault!

I need a mid-week update from everyone in the challenge right now. I don’t usually harass people mid week but this is a crucial stage. I need you to answer the following questions and I am sending this to my crew as well…

-How does it feel to have a little over a week to go?
-Are you happy so far with the progress and is it helping you stay inspired?
-What are you needing the most right now to help you keep going!?

In the mean time, here are some audios.

Audio #1-Fat Loss Rapidfire Reader Request

Seems like this is going to be hear to stay for a while. It is serving to be really fun and me and Scott are learning more about each other every day. He is proving to be a pretty solid guy and I like him a lot. If you haven’t checked out his blog, please do so here.

To listen in to the latest call you can replay it here. http://instantteleseminar.com/?eventid=4858779

There is plans for a night time call in on Tuesdays at 8 I think, will keep you updated on that.

Audio#2-The FitCast Episode 110-Kevin is a Drag Queen.

All I am going to say about this is that I have a laughing fit at the end of the call because of this…

That is all I am going to say about that…go listen!

Audio #3-The Fat Loss Troubleshooter Speaks Episode 17-Say goodbye to the old, Hello to new

Say goodbye to the old, Hello to new

Here are the questions for this call and thereare some upcoming news or as Sinead would call it, “a tease” about some things to come.

(Anonymous) Question #1

Hi Leigh

I just listened to your response to my question about birthday cake and loose skin. Thanks for responding!

Since you asked for a little bit more info about me, here goes!

I started to get overweight around the age of 6 due to my mum always feeding me when I wasn’t hungry. At the age of 12, I got conscious of my weight so I started dieting. I dieted pretty much non stop until I was 18. I gained 20 – 30kg (onto my already slightly overweight frame) up until the age of 20. I then lost all the weight and at the age of 21 was at my goal weight. To maintain this weight, I was only able to eat small amounts. After a horrible break up, I gained 50kg over the course of a year. Eating was the only thing that made me happy (a broken heart can do that to you!). Probably because I had been depriving myself for so long, it felt good to eat.

I was binge eating a lot! In between binges though, I was not eating anything for 1 day to 2 weeks at a time. I felt too impatient to watch the weight go down slowly which led me to fast so extremely. I was (and still am) so sad about the body I’ve lost.

I felt like I had to do the metabolic repair program because all of my other diets just didn’t work this time around.

I was so concerned about loose skin because I have lost, gained, lost, gained and am now losing again.

Do you think the metabolic repair program isn’t suitable??

I love how you’re helping all these people Leigh! You must have a great heart!

(Anonymous) Thanks!

Anne-Question #2

LEIGH, YOU ARE AWESOME!!
Is there a section that has specs on the fat loss challenge?? I did not hear that Oct. 20 till like the 27th.(missed getting on-line to your site/podcasts at the wrong time!) I’m sure you are going to do another challenge but I am I want/need to know person Thank you much for your continued support…

Also one last thing…

I was dieting down from Sept 8 to Oct 8 rather diligently- 1300-1500 and saw a 4Lb./ 7in. cumulative drop was feeling good than my menses came and I have been off track ever since and real hungry. No real gains, but certainly no more losses have been achieved I want to get back on track. I still have more to go… can I just hop back on board and expect results as I achieve deficit or do I need to be at higher intake again to start a new go at it again later on?

Also what types of standing-vertical stability work do you suggest for abs and glutes
I hear that this type of work is more effective than traditional lye down methods. I currently am definitely at a loss for ab work but as I lose fat can begin to feel the definition is there and would like to encourage more

Blessings and Thanks so much!!
-Anne

Janice Question #3 (Regarding Metabolic Repair Program)

I got the book Rules of lifting for women, and saw on one of their forums some kind of challenge about eating all your calories at once or something like that, there was a link to you. I have been dieting on and off for 19yrs amongst other avenues of keeping the weight off, lipo, binge/purge, diet pills, excessive exercising the list goes on and on. I never really stuck with weightlifting I was all about the cardio, and even fellow gym members would comment on the intensity at which I worked out. All the while eating, usually a bar for breakfast , a salad for lunch , maybe another smaller bar and Frozen yogurt for dinner,Then after getting frustrated that I look the same or weigh the same, I say SCREW IT and eat everything in sight. I am fatter than ever.!!!!!!!!

I need to start from scratch and since re-birth is not an option, I feel this resetting of my metabolism is the best I’ve got!!!!

All I was asking was; “Is 1075 cals going to screw me up (if that’s even possible) and was I calculating correctly”.??!
And some of the prepare moves were unfamiliar to me, how does the average Joe prepare if they don’t know what to do or gym or workout lingo??!
Also how do you find the caloric values of food so that during the REST period or any stage, you can make sure you are staying within the calorie allowance??!
One last thing will it work if I eat protein bars or shakes as part of my calories, otherwise I’m not sure how to calculate my food!!!

I am really not this retarded when it comes to things but I am very nervous to give up exercise for 3 weeks.
Thank you in advance,
Janice
ps I’m 37 5′6″ 144lbs and 0, ZERO, ZIP. NADA muscles

Are You a Fat Writer?

09 Oct

Tags: 100 calories, Activity, Activity Level, amount, Bad, blog, blogger diet, burn, Calorie, calories, calories burned in a day, calories burned sitting, carbohydrate, change, computer, cortisol, deficit, desk training, difference, Fat Loss, fat writers, fight, healthy, HIIT, how to burn calories easy, how to burn fat at a desk, how to lose fat while sitting, increase, level, Men, Min Burpees, Min Fast, Min Jumping, Min Planks, Min Speed, movement, office exercise, office training, person, plan, Rate, reading, REST, stress, study, sweet, Timer, tips, Training, training for writers, war, weight, why cant office workers lose fat, workout, writers fat
Posted in Fat Loss | 16 Comments »

When I was writing my books one of the biggest problems I faced when trying to control my weight and maintain the body I wanted was dealing with the harsh change of my activity level. I went from training people in person all day long to spending a large chunk of time stuck at a computer. Sure I was producing a masterpiece, but I was also producing an ass.

In a day we burn X amount of calories. Everyday it changes. If you have a day you lay in bed and do nothing, you burn very few calories. If you have a day where you shovel snow so that you can go to the store and shop for two hours and then return home to make food for another hour and then you try to get in that HIIT workout before bed, then you burn a lot of calories.

To put it simply, you move more, you burn more.

The drag is that if you move less, you burn less.

During that period of time as I was finishing up my books I went from a daily caloric burn of 2500-2800 calories on average to 1600-1900 on average (the days I was really caught up in writing).

That is a decrease of roughly 1000 calories. That is a huge difference, HUGE.

What if I would have been trying to lose fat?

Some days, even eating 1200 calories, I wouldn’t even land in a 500 deficit. That is a harsh truth to face. Recently I have had a lot of arguments come my way about the fact that the calories you take in don’t matter. Just don’t eat “x” amount of “these kinds” of foods and you will be fine. However, the majority of my clients that come to me come because even with doing those “things” right, even with restricting carbs, even with avoiding those “bad” foods like a plague, they still couldn’t budge the fat. They still could not obtain the bodies they wanted.

You can blame carbs or fats all you want but at the end of the day, a fat free salad can still cause you to be stuck in your fat loss efforts.

Quick Fact: If you weigh roughly 130-160 pounds, are a generally healthy person, then every hour you sit and write you burn the amount of 1 egg or less.

Try and wrap your head around that. The average large egg is roughly 70 calories. At that weight, you hardly burn an egg. The average writer/blogger/forum poster can spend hours at a time writing, ranting, and working up one heck of a cortisol filled appetite.

Have you ever noticed how when in the middle of a back and forth conflict you turn to food? Have you ever noticed that while in the midst of what should be your Pulitzer Prize winning smack down, that all you want to do is grab a ciggy or glazed doughnut? That is writers stress at its peak! The intensity and passion of your emotions in that given situation need to be fueled! But guess what, on average you barely deserve a hard boiled egg. Is what your grabbing even close to what you are burning?

Why do you lunge for the carbs?

The only thing that suppress that stress and feeds the angry rage or blissful muse is insulin spiking, sugar bearing, sweet carbohydrates. Your body is smart, it will grave what it needs, and if it is around, you are going to go for it. You either fix or you feed the stress, which will it be?

How do you fix the stress?

Getting up and moving in interval sets of time is a big help towards…

Keep caloric burn up so that you can eat more
Lower stress levels by reducing cortisol
Upping serotonin levels so that you aren’t in such a bad mood and wont fight on the interwbz

Beyond that knowing that your nutrient intake is on point and that your calories are under control is the next. If you don’t know how to do those things then I suggest reading those books I gained an ass for.

>>Click Here<<

If you can’t do that I am not going to leave you hanging. Here is the best tips to up your calories while still writing your master pieces and being able to stuff your face with hot pockets.

Tip #1-Timer Training

I did a study on 3 people just this past month who sit all day. The difference in caloric burn in timing training was an average of 340 calories a day per person. That is huge and with little effort. Timer training is very simple, all you do is set out specific intervals of time where you can fit in as much aggressive movement as possible in the shortest amount of time. I recommend every hour doing 5 min rounds of the following…

1 Min Jumping Jacks
1 Min Speed Crunches
1 Min Burpees
1 Min Fast Body Weight Squats (Advance to Pistols if need)
1 Min Planks

If you hit at that every hour for 8 hours that is a 30 mins workout that will lead you to getting ripped in no time.

EDIT: For the Skirt Ladies (or men cause you know, equal fat loss rights here). Kick off heels though okay ladies/gents.

1 min Jog in Place
1 min Push Ups (if bent knee throw a proposal under there;) )
2 Min Plank Variations (Standard, One Arm Switch, One Leg Switch, Side)
1 Static Lunges

Enjoy!

Tip #2- Pace Yourself

Every time you take a call you stand up and start pacing. Pacing during a phone call can increase your caloric burn 200% over sitting. Meaning in 20 mins instead of burning 20 calories you can burn 60.

Tip #3- The Unstable Air Chair

I did another study around 5-6 months ago know with 4 people and monitored their burn while sitting on a Swiss exercise ball while working. Posture and caloric burn improved on average of a little over 100 calories. Please note that some did experience hemorrhoid increase, so get the H if need.

Overall if you combine just these three things you can increase your daily burn, without going to the gym, and without losing writing time on large levels, by upwards to 500-600 calories a day. You can still write your award winning piece, and looking hot doing it.

How many hours a day do you normally sit? Should you just be eating eggs every hour on the hour?

Sleep, eat, and screw…yourself over?

25 Aug

Tags: Asia, belt, Calorie, carbohydrate, cortisol, damage, decline, deficit, Fat Loss, ghrelin, hormone, hours of sleep, leptin, metabolism, Rate, REST, sleep, sleep fat loss, sleep hunger, sleep study, sleep weight loss, stress, study
Posted in rest and diet, sleep and hunger, sleep for weight loss | 8 Comments »

In 2004 a study was done (1) that showed that lack of sleep for a short period of time saw an 18 percent decrease in leptin, a hormone that helps regulate the brains signaling for need of food, and a 28 percent increase in ghrelin, a hormone that triggers hunger. What this means is that in a very brief amount of time lack of sleep can do a big damage on fat loss efforts. Sleep loss seems to alter the ability of leptin and ghrelin to accurately signal caloric need and could lead to excessive calorie intake when food is all around. Add the chance of being hungry already due to a deficit and we get a final result that is not exactly optimal.

For the record, if you think just one night of no sleep is okay, think again. This recent 2008 study shows just one night of sleep affects hunger levels. (2)

To throw a different kind of log on the fire you have to look at the average decline of sleep in general over the past century. On average now adults are getting roughly 6 hours of sleep a night. We are seeing a decline in sleep and an increase in belt lines. While it is important to put so much of a focus on food this isn’t always the main issue at hand. Yes, overall calories do matter when it comes to fat loss. Sleep or no sleep, if you are eating in an excess little will matter. That being said, if you are set up to fail from get go, it is going to make this process that much harder.

One might want to argue that, again, the reason that the obesity problems are so out of control is due to the increase of carbohydrate intake over that same period of time. To this I want to point back to the original study (2004) in which that the 4 hr sleep folks wanted more candy and cookies and less dairy and meats. Why? When we lose sleep we increase hunger and decrease feeling of fullness and feed. However, we also increase cortisol and stress stimulation in the body. The main thing that blunts this in the body is carbohydrates. Since your body is pretty good, on average, of craving what it wants then it is going to lead you more to doughnuts and less towards the egg whites. The worst part is that lack of sleep decreases carbohydrate metabolism so you, again, are set up to fail. To point to a interesting side note it makes you wonder and think why Asia is starting to hop on board so fast with the obesity issues, being that a recent study showed there sleep has decreased by 2 hours a night on average. A country with already a very high carbohydrate diet is now suffering a worse fate. Could it be all that stress and lack of sleep isn’t helping?

I still blame Starbucks and McDonald’s myself.

My assignment to you:

1 week of sleep charting and accounting of your sleep habits.

I see so often people worrying about how many grams of starch carbs they are getting in a day, but neglect sleep. The goal is to try and get at least 7 hours of sleep at night (more is better) for 1 week. By the end of this I want you to share how you did putting an extra focus on how it affected your fat loss. Next Monday I am going to re-visit with you to see how it unfolds.

I am providing you with a PDF download I totally stole from some site off of goggle. I have no idea what they are selling or if they are. This is not a promotion for their product. I googled “sleep journal”, looked at a few, and thought this one was simple enough. I urge you to log even more than what this asks but I figured worst case you can print this off right now, and get going this evening.

http://faculty.washington.edu/chudler/pdf/sleepjj.pdf

Nite, nite.

1-http://www.annals.org/cgi/reprint/141/11/846.pdf
2-http://www.ncbi.nlm.nih.gov/pubmed/18564298

Are Bodygem and Gym RMR Readings Accurate?

08 Jul

Tags: amount, bodygem, breath, estimate, Metabolic, metabolism, Rate, REST, RMR, slow metabolism
Posted in metabolism, questions | No Comments »

I recently received a question from one of my readers that was a bit more personal. I don’t want to just toss it out without context but the main focus of the question is, “how accurate are RMR tests, specifically at gyms?”

First what is RMR?

RMR is an acronym for Resting Metabolic Rate. The beauty of the term is that it should be self-instructional in how it should be interpreted but alas it’s not. The hint is all right there for the telling; and there is one big clue on the most important aspect of those three words.

REST.

Your resting metabolic rate is the rate of energy usage your body expels at rest. This is what I like to call BRR (Bed Rest Rate) because it’s the rate that you burn basically on bed rest.

Anything beyond that and you have to add activity into the equation. This is how someone can go from burning 1400 calories a day to 2500 calories a day. The more you move the more you burn. But if we continue on calorie-burning then I digress.

The point to take home is that an RMR should be a test to show an estimate of your burn in a BRR state.

How do they work?

The idea behind this test is to calculate your rate of burn while breathing into a tube/air measuring device. The tests usually take anywhere from 5-20 mins in your standard gym setting. Once completed, a trainer gives an estimate on what your daily caloric burn is based on the results of those few minutes of work.

The more or less you breathe is the determining factor of what your RMR, simple as that.

In short, the RMR breathing test assumes by your rate of oxygen that your energy production in your body is using/requires X amount of calories.

Why get a RMR test?

A lot of people get RMR tests because their fat loss efforts aren’t working and they want to see if they have a slowed or broken metabolism.

They also try the test so that they aren’t playing the “guessing games” of what their caloric burn is.

Does it work? Should you spend more money on it? Will it solve your metabolism problem?

We’ll cover part two in the next post.

I know, I’m a stinker.