Category: Fitness

Harbinger Ab Carver Pro Review

 

 

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Keep It Simple

I’m a purist when it comes to my exercise equipment. I don’t buy into the latest fads that seem to be sold to make getting a great body easy because that can’t happen. If any product is touted as a quick and easy, painless way to get ripped and sculpted, buyer beware! I bought this gadget about 1 1/2 years ago and I have been well-pleased with the contribution  that I believe that it has made to my overall fitness.

Convenience

One of the best features of this little dynamo, for me, is the fact that it is almost a total body workout. If I am traveling with one piece of equipment, this gadget would compete with my kettle bell. Since I am a weight trainer, I do like some heavy weight but the kettle bell is heavy to transport. This ab trainer is lightweight and travels easily. The handles are removable,u so you can fit it in almost anywhere. If you have a short trip, you can carry this wheel with you and add a little walking for a pretty thorough workout. As you stretch out to extend your reach, you will feel almost every muscle in your body working. As you ascend, I almost guarantee that you will either feel all of them working, or you will swear that you did. It’s a great workout.

New and Improved!

There are more narrow versions around but this newer design enables better side-to-side motion. I believe that this feature has helped me sculpt better oblique muscles in my abdomen. I do a bit of work directed towards my obliques and this wheel is an integral piece of that puzzle.

Spring Assist?

When I first bought this particular model, there was some question about the spring assist function possibly helping too much. Ha. That spring assist enables you to put in more time under tension which is integral to sculpting the abdomen. You can use the old, narrow wheel if you like, but you won’t put in as much time or get the extended range -of-motion that you get with the Harbinger Ab Carver Pro. I have used one of the original wheels but I would never go back to that narrow path of travel or the shorter duration that is inevitable with those wheels.

Ease of Use

The handles are shaped and mounted in an ergonomically-friendly fashion that enables you to focus on your workout, instead of constantly having to reposition your hands and start over. I really like the smooth action that these handles provide. Along with the spring-assist, they smooth out the bumps and allow you to focus on the business at hand instead of the gadget itself. You will only be thinking about getting back up, not fighting with your equipment all the way down and back up. It works with you.

Availability and Price

You can but this wheel at Dick’s Sporting Goods for only $34.99 which is much cheaper than many rip-off gadgets that don’t do what they’re sold to do. This little wheel will do what it says. You can also buy it on their website. You must remember, “Abs are made in the kitchen.” No workout or gadget is going to give you 6-pack abs if they are covered with a layer of fat. If you mind your nutrition and utilize this wheel into your regular workouts, I believe that you will be pleased with your purchase. It’s incredibly durable so I believe that if you make this small investment,  this is something that you will use for years to come with good results. I know that this has been my experience.

Happy rolling!

 

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Activ5 Fitness Package Review

I’m seriously thinking about creating a section on my website that would be dedicated entirely to worthless fitness equipment. There are tons of places where you can find great home workout equipment, but how many are there who will tell those new to the idea of physical fitness what to not waste their hard earned money on? Have you ever heard the old adage;

A fool and his money are soon parted.

If you have considered incorporating physical fitness into your lifestyle, this of course would be a wise decision on your part, you are not a fool. The problem is, there are a multitude of unscrupulous business people who see you as a gullible fool. They would not market worthless contraptions if they were not extracting money from the pockets of hard working people, now would they? I have no problem with businesses making good profits for worthy products and or services. My problem only lies with modern day “Snake Oil” salesmen who will take complete advantage of those who may not know any better.

Damn, just look at that add. For $109.90 US you can get everything you need to “start building real strength in a few minutes a day”. You are going to do this with their phone stand and the contraption that will be linked to your phone. They claim this is the “ideal way to get started”!

HOW DOES IT WORK?

Simply put, you are going to squeeze the contraption between the palms of your hands for an isometric hold.

From the Activ5 website:

Using your max power as a baseline, the Activ5 training app will dynamically creates a “coaching curve” for each exercise.

Your goal is to apply just enough pressure, while holding the described pose, to keep the dot on the line. Apply more or less force to move the dot up and down.

Please, do not feel the need to buy a high dollar device for isometric holds. If you feel compelled to do isometric holds with an object, there should be plenty of items you could find around your home such as a deck of cards, a small ball etc…

Do not believe this lie!

From Activ5 website:

Get great results in a fraction of the time

All you need is 5 minutes, your Activ5 and your phone to see and feel a difference.

Want to look great?

Build confidence and get the look you’ve been dreaming of.

 Build lean, toned muscle by using your own body as the resistance
 Strengthen the weak muscles that cause poor posture
 Finish your workouts with Activ5 to promote maximum muscle growth

I do not want you to think isometric exercises are bad, to the contrary they can be helpful. What I am opposed to is an unscrupulous business selling you a worthless device to do them with for far too much money.

In case you do not know what isometric exercises are:

Isometric exercises are when you contract a particular muscle or group of muscles. During isometric exercises, the muscle doesn’t noticeably change length and the affected joint doesn’t move. You contract your muscles and then hold that contraction for a period of time. Isometric exercises can help to build and maintain strength, but not so effectively. If you are going to exercise at all, I always preach that you need to make the best use of your time.

Because isometric exercises are done in one position without movement, they’ll improve strength in only one particular position. It is necessary  to do a variety of isometric exercises through your limb’s whole range of motion to improve muscle strength across the range. In addition, since isometric exercises are done in a static position, they won’t help improve speed or athletic performance. They can be useful for enhancing stabilization, but not much else. You are not going to find yourself going from being overweight and out of shape to being fit and trim unless you are diligent about your nutritional habits first and foremost.  I believe that once you come to the realization that your money could have been better spent, you will find this contraption to be boring. Before you plunk down your dough on the Activ5, go to the wall and press against it for a few sets. You will find it’s kind of like standing in the corner during elementary school. You must enjoy something to maintain consistency at it, and it is only a few who could truly say they enjoy Isometric exercises.

If you are wanting to get into better physical condition through nutrition and exercise, then check out my article Beginning Diet and Fitness by clicking this link. You can also join our other subscribers to receive each and every new article straight to your email. Subscriptions are, and always will be, free and easy to all.

Stealth Core Trainer Review

Please, if you have money that you can just throw away, throw a little bit my way instead of wasting it on completely worthless contraptions that only serve to gather dust after emptying your pockets. The price range on these worthless contraptions go as high as $299.00 US!

But David, this will make doing planks fun!

NO, IT WON”T!

But, they say it will!

AND THEY PROVE IT!

If you are one who easily falls for this type of deceptive advertising, I have some ocean front property I can sell to you for just a nominal cost right here in the middle of the country.  I will be happy to accept cash.

Why would this be a bad purchase?

Simply put, planks are just not all that fun, and you are not going to really make them fun even with a game console. Even if you can hold a plank for a long enough duration to get into playing a video game, there are far better things you could be doing with your time to benefit your core. Once you’re able to hold a plank for 30 to 60 seconds, there’s no need to learn to hold for extremely long durations. Holding a plank for 5 or 10 minutes–while very impressive–isn’t necessarily going to have increasingly beneficial returns. There are truly no additional benefits to holding the pose for extended periods of time except to show off.

But they tell me I can plank and play in order to get ripped abs!

Many people desire the shredded six pack look, and there is nothing wrong with that. Unfortunately, planks alone will never get you there. The visibility of abdominals is associated with body fat percentage, and the size of the underlying muscle. What you need to understand is this simple truth:

“Abs are made in the kitchen!”

You will never be able to see your abs — unless a healthy diet is part of the equation.

The Western Diet that surrounds all of us is working against our health all the time, and if you’re not making a conscious effort to do better for yourself and your family you’re losing ground. It has become too easy to sit on your butt while thinking about lunch and debating if you should take the healthy route or cave in and grab a sandwich and fries from the local fast food drive through. These kinds of poor nutritional habits will never allow you to have visible abdominal muscles no matter how much fun you might find your new fangled ab workout contraption to be. The truth is most of us will sadly, never be capable of out-exercising a bad diet, regardless of how many workouts we might cram into a week, nor how much we can wish this to be true.

In fitness, planks indeed are a legit ab exercise. But there’s no need to treat them as the “one ab exercise to rule them all.” You will be  better off by doing push-ups, which are basically leveled-up planks with more muscle recruitment of the upper body. Instead of mindlessly holding a plank for a few minutes, why not try to bang out push-ups for the same amount of time instead? You get the same core work while also building some strength, burning more calories, increasing mental toughness and creating the confidence that comes along with it at the same time.

I recommend you save your money and not buy this Stealth Core workout contraption. If you are going to throw away hard earned cash on fitness equipment that will soon go unused, then at least get something you can hang your clean laundry from.

 

Be Firm, Fair, and Consistent to Yourself

I had a reader inquire recently about the best way to approach physical fitness and what do I believe is the best time of day to exercise for weight loss. My first response is “Do not over complicate it”. Of course professional personal trainers might tell you differently, however, there really are no magical formulas which you need to memorize. If you are new to physical fitness, forget all about those theories about having to maintain muscle confusion in order to find success. Forget about most everything you may have ever heard that might have prevented yourself from venturing into the world of physical fitness. You can worry about the fine minutiae of exercise once you have found an activity you love to do that also gives your body a healthy benefit. Until then you just need to become committed to good health and then be:

Firm! Fair! and Consistent!

But, firmness, fairness and consistency are leadership traits. You might be wondering how in the world does that apply to the best way to approach physical fitness and the best time of day to exercise for weight loss?

It is simple!

Once you have decided to begin a physical fitness regimen of any type in order to become healthier and to lose weight, you are going to have to be a leader unto yourself, you will have to be a self starter. And here is how these traits will apply to you and and your new routine:

Be “Firm” in your resolve!

Face it, if your family and friends are not into physical fitness, do not expect them to be as committed to your cause as you need to be. You will find family and friends to often be like crabs in a bucket. The harder you try to crawl out of that bucket with them, the harder they will try to pull you back in. Therefore you are going to have to be firm in your resolve in getting healthy, fit and trim. You need to create your own exercise schedule and then be firm in using that schedule. You will find that your out of shape loved ones will not respect your exercise schedule and will not understand why you have to exercise all the time. They will attempt to get you to go out for fun when you are getting ready to head out for a run, or to your gym. You cannot let them stray you from your schedule. Once you let them do this, you have lost your battle since they will always believe themselves  capable of manipulating you away from that which they do not have a care in the world for. Treat your workout schedule with the same importance as you do your job. It really is that important.

Don’t try to fit workouts in haphazardly; put workouts on your calendar or have a set time each day. I have found that most who work out in the morning have greater consistency than those who work out later in the day. Things will often occur throughout the day to sidetrack your workouts, and this is less likely to happen in the morning.

Be “Fair” to yourself!

Sometimes life is going to get in your way of having a good workout. This is true for all of us who have incorporated physical fitness into our lifestyles. Maybe you have been sick or exhausted from work and you could not put in a full effort, or maybe none at all.

This happens!

If something out of your control causes your workout to be less than stellar, don’t ever beat yourself up about it. Do not let a small setback derail your efforts, sometimes life circumstances just happen without any of our control. Once you have been at physical fitness long enough, you will come to understand that there will be days when you are feeling strong and your workout will suck anyhow. There will be days when you go at it feeling weak in the beginning and then finish stronger than you ever have. There is not always any rhyme nor reason to this, so just be fair to yourself and feel satisfied that you still gave it your best effort no matter what the circumstances. Take any kind of setback in stride and vow to “lean forward and drive on” with your next workout.

Lastly on fairness; never, never ever, compare your capabilities to that of others. We all have a different story, and different goals with different visions in how we are going to accomplish our goals. No matter how strong or fit you might be, your personal best might be the warm up exercise for someone else. You might also find yourself striving to be like one who has a losing  and non sustainable strategy to last for the long run. You just never know…

Be “Consistent”!

Be consistent with meeting your schedule for exercise.

You need to be consistent for the beneficial changes of exercise to occur in your body. Just doing a little exercise just when ever you feel like it is not going to bring you much benefit. Consistency in working out will bring more substantial results than periodic extreme fitness routines. Without a doubt consistent training is the most important aspect of athletic success and forward progress. The single main ingredient that keeps people from reaching their fitness goals is their lack of consistency!  People tend to be impatient when it comes to exercise. Too many times people do not give their exercise plans enough time to reap the benefits they are looking for, and as such, they fail to ever realize their original goals.

Even a poorly designed or random training program will produce results if followed consistently and training occurs regularly. In my experience, those who are still performing well into their 40s, 50s, and beyond all have one thing in common: they’ve trained consistently over the years and rarely gave up ground. If you have tried consistent exercising and failed, think about the different methods of exercise.  Most people try one exercise routine over and over again—going to the gym, walking around the neighborhood, etc.  But if your routine isn’t working, switch things up.  Start biking, swimming, hiking, rock climbing, playing with the dog, lifting weights, or yoga. There is a vast multitude of fitness routines available online and through programs.  If after giving a routine a truly valiant effort over a month or two, try something new and learn to enjoy the many benefits of consistent exercising.

Power Fit Elite, Are They Kidding Us?

Maybe I can sell off my home gym equipment!

So many variables! Keep up that muscle confusion!

But, my workouts have been hard…

Do I need any more convincing this works?

Are they for real?

Always READ the SMALL PRINT!

Does your head hurt yet?

Do you feel as if your IQ dropped significantly after seeing this information?

I first became aware of the this dumb contraption over the weekend when I noticed there was an hour long infomercial advertising it on my television. The stupid runs strong and deep with this product on many levels! The Power Fit  Elite is a new brand of vibration plate fitness equipment which claims that people will be able to lose weight with just ten minutes of use, three times a week which is far below the American Heart Association’s recommended minimum of 150 minutes of exercise per week. The claim is the vibration technology combines “unique oscillating movements and vibrations in order to target and work hard to reach areas like your butt, thighs, and belly”.

Here is the rub:

When used in conjunction with good diet and exercise, their website promises that people will see weight loss results faster than they would with traditional exercise.

If you think this contraption will work for any physical fitness benefit or weight loss, you are seriously being mislead, and quite possibly, very gullible. This is a fad/gimmick just like the old machines with the oscillating belts that shook your entire body.  There are no shortcuts to achieving a fit and trim body. If you want to lose weight and improve fitness, you must adopt a healthy diet and include physical activity in your daily routine. It is foolish to believe you can do otherwise.  This contraption is not going to help you get a bathing suit body you can be proud of, and you need to know whole body vibration can be harmful in some situations. You had better check with your doctor before using it, especially if you’re pregnant or have any health problems.

You may see similar machines appearing in your gyms. They might tell you that by performing calisthenic exercises such as squats, crunches and pushups while sitting or standing on a vibration machine, might substantially increase the weight-loss potential of your activity. But here is what you need to know:

  • Commercial gyms are in the business of making money more than they care about getting you fit. These gyms make money by selling as many contracts as they can – each extra member is pure profit as nothing more has to be provided.
  • Vigorous exercise can be tough and it can get boring. Therefore commercial gym owners have found that it works best to bring in new fangled equipment in order to keep new members coming in. Most people who sign contracts at the beginning of the year with a gym, do not remain committed to their fitness, and the gym owners know this.

There are no shortcuts to getting fit and trim, nor are there any magic potions to get you there. It takes consistent, repeated effort, day after day, year after year. The more often you do it (eat clean and exercise), the more habitual it becomes — but always, it takes effort. If you want a fit and trim body, you have to adopt the lifestyle lived by fit and trim people! Those in the know, are not doing their exercises on a damn vibrating plate.

Those vibrations are not going to negate the sweet treats and other bad foods in your diet.

Healthy eating and an exercise routine needs to become as much a part of your daily life as work, grocery shopping, or doing laundry. You must stop coming up with excuses and accept exercise as a normal, daily part of life, whether you feel like it doing it or not.

Getting fit and trim is not just about appearances, it is about being as healthy as you can be. A vibration plate is not going to get you healthy in any way. These contraptions are marketed to people who are not committed to being healthy. They are marketed to people who will not commit. The people behind the Power Fit Elite tell you that all you have to do is use it ten minutes per day for three days a week. Is thirty minutes of your time truly a commitment?

Let’s not kid anyone, we know thirty minutes is not being committed.

The Power Fit Elite is a total waste of money.

If you have money to just throw away, you can throw some my way.

Look, if you are going to buy a worthless piece of home gym equipment that will soon only serve to collect dust. Then by all means, at least get yourself something you can hang laundry from as a constant reminder that as your clothing keeps increasing in size, there is something you can do about it.

10 Reasons to Get Fit NOW!

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Right now there’s thousands of memes circulating about how fat we’re all going to be after the quarantine is lifted. The truth of the matter is simply that one excuse is as good as another. It’s ALWAYS a good time to get and stay healthy, but now that our immune system is being taxed with a “new” challenge, it’s the very best time ever.

1-As stated above, you need to be healthy now more than ever. Your overall health is the most important factor in the strength of your immune function. Do it up right.

2-It’s about to be HOT! The heat of summer will be much better tolerated at your healthiest weight. Imagine carrying two big bags of dogfood across the desert, the desert will be hot either way but much easier to traverse at a lower weight.

3-Better self esteem is a side-effect of weight management. Now when all kinds of mental and psychological problems are arising in a lot of us due to the stress of COVID-19, better self-esteem is a tool that we can use. It will help alleviate many other issues by promoting excellent self care. It’s hard to be depressed and pampered at the same time.

4-You won’t have as many medical bills. If your income has been affected by this insanity, you need your money for other things.

5-You won’t be bored. Spend your time in quarantine getting fit and healthy. I promise, you won’t have time to be bored.

6-You will spend LESS on food. Yep, I know that you don’t necessarily believe that but you will. Good, whole food cooked at home costs a lot less than drive-thru.

7-You will decrease your exposure to the virus. If you are staying home, working out at home or outside in your neighborhood and cooking at home you will avoid the exposure at the drive-thru. Although the restaurants are being very cautious about food handling, that young lady very well may have touched the hands of the person in the car ahead of you. There you go, exposure. Stay home and cook healthy meals that encourage weight loss and overall health.

8-There is no designated end to the virus threat right now so exactly how long do you think that you can thrive overeating in the darkness of your den in front of the T.V.? How far are you planning to let yourself go? Use this time to go in the other direction and when quarantine is over you will emerge better than you went into isolation.

9-See this time as a chance to achieve a lifetime goal. We often hear that “Right now is not a good time for me. I’m going to wait until…” Again, one excuse is as good as another. See the lack of ordinary life as a reprieve from the burden of over-scheduling and take advantage of this down-time.

10-The sooner you get healthy, the healthier you will be for a lifetime. Sometimes when we let health problems go for a long period of time, they do irreparable damage that we have to live with for the rest of our lives which may not be very long if the damage is bad enough. Take action now to reverse that trend.

You have heard that when life hands you lemons, make lemon-ade. I say that when life hands you lemons, make life take the lemons back. Create your life, lemons and all.

Best Exercises for Six Pack Abs!

Summer time beach weather is coming soon, and with it, many will be wanting to look their best in swimwear. While a lot of people desire well defined abdominal muscles, the “Six Pack”, most appear to be sporting a keg under their shirts instead.

I frequently get asked what are the best exercises for developing abdominal muscles. My response will typically be to ask them whether they want strong abs, or well defined abs. Of course, most who inquire want to have well defined abdominal muscles. I perform some type of ab work with every workout I do, but I do have my two favorite which I will get to last. These two are the most effective way to achieve good visible abdominal muscles and trump all others, but first:

Beginning Abs Workout

I would tell you to do all the exercises in the illustration above, with the understanding that the rep counts are going to increase until you can do 50 reps of each.

Are you going to be committed?

Are you willing to work through the pain?

If you are not committed and willing to suffer a little bit when first beginning, then I might be inclined to tell you to get back to doing nothing. But, as I said, these are not my favorite exercises, nor are they the only way forward to achieving that “Six Pack”.

Ab exercises for the more advanced.

Assuming you have become more capable with your ab work, the exercises pictured above are great for those abdominal muscles too. But still, these exercises in and of themselves are not enough for you to be able to display a nice midriff during the summer beach wear weather.

Let’s get real about this, male or female, if you want to have well defined abs, you can do all the ab work in the world, and it will mean jack squat nothing if you are not willing to do more strength and conditioning work, especially for your core.  And, you must get your nutrition under control. If you are not committed to strengthening your entire body and eating a nutritionally sound diet, then you might as well continue eating powdered sugar donuts while washing them down with your favorite soda pop. Developing visible abs takes work on many fronts that requires full commitment. If you are paunchy now, and unwilling to do what is necessary, then get over ever having a good swimsuit body and resign yourself to remaining out of shape.

My favorite work for my abs!

I do a little something for my abs every single day of the week, that you can do too.

That is if you will commit to it.

With my weight training workouts, I love to do:

sit ups,

hanging leg raises with a twist for obliques,

screw drivers,

dead lifts,

squats

I do each of those exercises regular with a good mix of exercises from the illustrations, but my favorite and most important exercises are “Push Aways” and “Fork Put Downs”.

The most effective thing you and I can do for visible, well defined abs is the “Fork Put Down” followed immediately by the “Push Away” of our plates when full from nutritionally sound foods. If you want your abdominal muscles to be well defined, you have to get your body fat percentage low enough for them to become visible. If you fail to do so, all you will achieve through that extra ab work will be that your belly will only become larger since larger ab muscles will only serve to push out that layer of fat which has them hidden away.

Quit eating or at least cut back on your consumption of refined carbohydrates and added sugars.

 This can and will help you lose extra fat and to expose your abs.  When you consume refined carbs, it cause spikes and crashes in blood sugar levels, which can lead to increased hunger and food intake. Swap out refined carbs from foods like pastries, pastas and processed foods and instead enjoy whole grains such as brown rice, barley, bulgur and couscous to help support satiety and burn belly fat. Eating plenty of whole grains, helps to reduce waist circumference and lower body weight.

Stop eating processed foods.

Heavily processed foods like chips, cookies, crackers and convenience foods are typically high in calories, carbs, fat and sodium. These terrible foods of convenience are typically low in key nutrients such as fiber, protein, vitamins and minerals. By dropping these unhealthy foods from your diet and swapping them for whole foods you will increase weight loss, reduce belly fat and help yourself achieve a set of six-pack abs. It takes more energy to digest whole foods rich in protein and fiber, which can burn more calories and keep your metabolism up. The  healthy nutrients in whole foods, like protein and fiber, also keep you feeling satiated longer which curbs cravings and aids in weight loss. Simply put, fruits, vegetables, whole grains and legumes are all nutritious alternatives to prepackaged convenience items like frozen meals, baked goods and salty snacks.

Add more high-fiber foods into your diet.

This is one of the simplest methods for increasing weight loss and achieving six-pack abs. Soluble fiber moves through the gastrointestinal tract undigested and can help slow the emptying of the stomach which makes you feel satiated longer. One study found that increasing fiber intake by 14 grams per day was linked to a 10% decrease in caloric intake and 4.2 pounds of weight loss. Another study showed that for each 10-gram increase of soluble fiber taken daily, participants lost 3.7% of belly fat over five years without making any other modifications in terms of diet or exercise. You can alter your diet to help burn body fat simply by adding fruits, whole grains, nuts, and seeds for sources of healthy, high fiber foods.

Having visible abs takes commitment.

As you can see, there is much more to getting six-pack abs than simply doing a few crunches or planks each day. If you want your abs to be visible as a “Six Pack” instead of as a “Keg”, it requires a commitment to following a healthy diet and maintaining an active lifestyle to help achieve your goals.Your overall goal should be one of achieving and maintaining good health over vanity of how you appear in swimwear. No matter your age, by making a few simple switches in your nutrition and daily routine,  you can get  a set of six-pack abs and improve your health at the same time.

You Can’t Outperform a Bad Diet

If you study any of the popular weight loss social media sites for any length of time you will notice a common theme where people cannot understand why they are not losing weight despite how much they exercise.

You cannot beat a bad diet with exercise!

You might do well for a little while, but eventually the bad diet practices will overwhelm your exercise regimen. The only exception to this are elite level athletes and genetic outliers. This is a simple fact of life that many seem to never grasp. Just because you exercise regular does not give you license to eat anything and everything you want without eventually paying the consequences on the scale and with your health. I know one individual who believes that since she walks many miles per week, she can eat sweet treats on the weekends. She also seems to have a difficult time understanding why she cannot stay at her goal weight. I have known others who thought that the first place to visit after working out in the gym was the local Dairy Queen on their way home. To put it quite simply, while exercising is certainly a healthy habit, it is not enough by itself. If you want a fit and trim body, your nutrition has to play a positive role too. There is an old saying that is an absolute truth for all – Six pack abs are made in the kitchen, not in the gym!

In order to slim down and lose body fat, you must be at a caloric deficit no matter who you are and no matter what shape you might currently find yourself. This is a simple truth of life. Unless you have a true medical issue that might interfere with this truth, you have to consume less than you burn. You are not any different than anyone else, you are not special in this regard. I can guarantee, you cannot find scientific or medical proof that I am wrong in this regard.

One pound of fat equals 3500 calories. To lose one pound of fat per week, you must have a deficit of 500 calories per day, or any combination that will equal a total deficit of 3500 calories from your weekly needs. Conversely, 3500 extra calories over your needs will equal a one pound increase of body fat per week.

Many people make the mistake of over estimating their caloric burn when they exercise. They will rely on data from their exercise equipment, such as treadmills for example, or their personal fitness trackers. It is not uncommon for this caloric burn data to be incorrect. If you are relying on this data to justify still being able to eat your treats and you are still gaining body fat, you can bet the data is telling you that you are burning more fat than you actually are. This is a truth even if you have the most expensive of fitness trackers on your wrist. Just because you might have spent $500 on the latest fitness tracker does not mean the data is reliable. As with any computer system, junk data going in means junk data is going to come out. My personal feeling is many people would be better off to ditch the fitness trackers all together and pay more attention to what their body is telling them.

Another mistake many people make is they over rate the intensity of their exercise. On one popular weight loss app, people are awarded food points based on the duration and intensity of their exercise. On this app, I have seen over weight, out of shape people insisting they exercised at a high intensity for an  hour for example. This is a bunch of bologna, as high intensity exercise means that you have your heart rate up into the anaerobic zone above the fat burning zone. At a truly high intense level for these people, they would not be able to breath well enough to continue at this rate for more than a minute or two at best. People who are not used to getting out of their comfort zone will confuse a medium intensity level of exercise with a high intensity. Many people become uncomfortable the moment their breathing becomes even a little bit labored. But, this little bit of discomfort does not indicate you are exercising at anything beyond a medium intensity.

Low Intensity: You can breathe easy and carry on a conversation as normal.

Medium Intensity: Your heart rate has elevated enough for you to breathe a little heavier, yet you are still able to maintain a labored conversation.

High Intensity: Your heart rate is high, you can barely breathe and there is no way you can engage in any conversation. This kind of intensity can also make you vomit.

Vigorous exercise will make you hungry. It will make you hungrier than if you had not exercised at all. When you exercise, the smart money is on also cleaning up your nutrition. If you are addicted to simple carbohydrates as many of us are, you will only crave them even worse after you exercise. If you are carb addicted, that ice cream parlor might be hard to resist after swimming laps. The reality is, that 750 calorie hot fudge sundae you are craving might actually equal more calories than you even burned while in the pool.

To sum all this up, you might exercise 30 minutes to maybe a couple hours out of your twenty four hour day.  Even if you get in two hours of exercise, this is only a small percentage of your time. No matter who you are, no matter your level of fitness, you must make the remaining hours of your day that are not filled with exercise count as much, if not more than your time in the gym or out running. If you exercise and still cannot lose weight, you are not a special snowflake. You are still eating more than you burn off in a day, therefore you just make an honest assessment of your nutritional habits. You must make yourself accountable to yourself. It is intelligent to track what you eat and not assume you are eating fewer calories than you actually are. If you do not track, you cannot know. Having a fit and trim body requires having the discipline to incorporate healthy habits into all aspects of your life.

If you find that you are not losing body fat despite your exercise, you need to truly evaluate your daily habits and adjust accordingly my friends. No one can outperform a bad diet forever.

Forget Your Summer Body

Every year people make resolutions for the new year that this year, they will be ready for bathing suit weather when summer arrives in six months.  While the intentions are golden, the reality for a good size percentage of these wishful thinkers  will only result in dismal failure. I wish this was not true, but if it were not, there would not be so many weight loss businesses out there waiting to pounce and take your hard earned money from out of your pocket. These legalized thieves know that desperate people will gladly hand over their money for that magic potion or procedure that is going to make them lose up to a pound a day until they reach their goal weight. If you believe this marketing crap, you are either as gullible as these thieves believe you to be, or you have a total lack of nutrition and fitness knowledge. I’m not trying to be mean or cruel in saying that, but it is true. These marketing people count on desperate people buying into their plan or procedure, not to help the client so much as they are working to enrich themselves through your suffering. You have to beware of the wolf in sheep’s clothing. Just because one has television ads, or proclaim to be doctors, it does not mean they have your best interest at heart.

Ironically, we at David’s Way are not even immune from these thieves contacting my website.

I’m going to be real with you. If you need to lose over twenty pounds over the next five and a half months in order to wear a two piece bathing suit this summer, you are not being realistic with yourself. You might lose the weight, but that does not mean you will be happy with the way you look without your clothes on. Too rapid weight loss will result in unsightly loose, flabby skin all about your body.

While the picture above is an extreme example of what happens with rapid weight loss from a high weight, you can still find yourself with the same issue by losing even less than fifty pounds too rapidly. Losing weight can be a long, frustrating process. In order to lose weight in a healthy way, we do not recommend losing more than one pound per week. Stay away from the quick fix schemes as fad diet promoters will promise you, after taking your money, the secret to weight loss might be to dance the Hokey Pokey while cutting out all carbs and swallowing cotton balls with large volumes of vinegar and warm water.  If you follow their idiotic plan, by God, you will be ready for bathing suit weather. Despite all the con artists and their quick weight loss diet strategies, weight management still boil’s down to the amount of  calories you consume versus those you burn off in a day.

 Reality Check!

If you are too far gone to wear a two piece bathing suit right now, you are likely to still be too far gone this summer. However, this does not mean you should just accept this as your fate. Hell no, you should never accept this kind of mediocrity out of yourself. Instead, you should set the bar high for yourself and get your ass into gear to have good health and a fit body year round instead of just worrying about the summer months. By only worrying yourself about a few months out of the year, you are only dooming yourself to a lifetime of being fat and out of shape. That is a hard truth, I will not sugar coat this fact for you to spare your feelings. I want you to understand that you can make a huge difference in your life, but it is a year round effort, not something you only do a few months out of the year.

Truth!

A healthy and fit body is always going to present as a healthy and fit body no matter what you are wearing. No one will mistake you for fat and out of shape when you are truly fit.

An over weight or obese body will always present as over weight or obese, no matter what you are wearing. Baggy clothing fools no one!

The Solution!

I created this website specifically to help others lose and manage their weight. I brought Brenda Sue on as my co-author because she believes in my mission and is my first success story. It has been my pledge from day one, and it is still my pledge, I will never charge you a single penny to read our work and writings. This website will always be free to you. You can subscribe for free and receive every article we write straight to your email. To learn all about my methodology, simply click on the menu link David’s Way Plan under our Home menu link. I promise that by following my methodology, you will lose weight in a healthy manner, and you can have that fit and trim body year round. Quit fussing about presenting a temporary image for the summer. Start working on a healthy and fit body year round so that there is never a concern in regards to how you look in any type of clothing, or without.

Model You

There is an alarming trend nowadays to strive for a social media declared “perfection” at any price. I was slowly becoming aware of this disturbing trend when I opened up Instagram one day and a top fitness model was advocating having a rib removed to lengthen the waist. I nearly died. Folks, bone surgery is a serious matter. Your red blood cells and platelets are made in your bones so if you get an infection in your bones, it can spread quickly. Other lymphocytes begin life here and go to the lymphatic system to finish formation. Having a bone randomly removed to achieve an artificial standard of beauty is a dangerous gamble.

I well remember more than one trend in “beauty” for women. As a young child I was encouraged to pattern myself after the busty models of Hollywood at the time. Their measurements were about as realistic as the original Barbie. Silicon breast implants were a thing then and they were usually mounted on a woman with an otherwise small frame, the waist measurement sometimes touted as being as small as 17 inches. Soon after this came the super-thin, anorexic high fashion model who looked as if her photo shoot had to have been done in ICU. Then there was a backlash and everybody got fat. The problem was, not too long after THAT…came the Britney Spears britches hanging on by a thread with a fully exposed midriff and those midriffs usually didn’t look like Britney’s. Walmart was a sight during that time! Then there was another backlash and everybody got fat again…

Oh, God, let’s not forget the “thigh gap”. There is no time and no place where food is available that the thigh gap is occurring naturally. Who decided that this was attractive? Personally, I don’t really believe it was most men. I have it on good authority that this is not something that they desire in a woman. And now we’re in the butt era which is actually a pretty good measure of fitness when that butt is natural, but when it’s inflated with artificial fillers at a block party, sometimes people die.

This artificially induced standard also affects men. There is “Stature Lengthening” surgery that is pretty horrific. A special type of “nail” is inserted in the bones of the limbs after the bone is “separated” and periodically the nail is adjusted to lengthen the bone. This process takes one to two years, and one of the Centers that performs it warns on their website that it may result in chronic pain and disability. There are practical applications for this process but it appears to have gone rogue in some practices and is being considered an elective, cosmetic procedure. I cannot even imagine how bad this could get.

I have an article that I saved to my phone home screen that I show young men occasionally. It is the story of how one body building champion preps for a photo shoot. This young man ingested 5 doses of a diuretic within 18 hours, along with 3 gallons of water to make his muscles appear more cut. The nurse in me was just horrified. It’s a wonder he didn’t die.

While we never intend to give license to be mediocre, the pursuit of an unhealthy standard of attractiveness is one of the most detrimental things that you can do for your physical and mental health. We are bombarded with artificial images of professional models who will literally do anything to make money in a cutthroat business where the standard has become a plastic fantasy. Because their livelihoods depend on creating this illusion, a bit of photo altering is also considered acceptable. If one does it, they all have to do it to remain competitive. One night I saw another top model who had not properly positioned her photographer to video her workout and her cellulite was on full display. That video didn’t stay up very long.

Did you know that one of the most beautiful models on IG is a doll? Seriously, a plastic doll. Try to imitate that.

At David’s Way we promote a totally achievable goal. Be the best that you can be. It’s that simple. It’s not easy because to be the best that you can be takes a lot of hard work. It takes time and patience and tons of commitment. It takes walking away when everyone else is indulging in unhealthy habits and foods. It takes going to sleep instead of going to the party. It takes study and a commitment to excellence. While this is not an easy path to walk, it is fulfilling. We were intended to be amazing creatures with amazing bodies and capabilities. Anything less is simply not living up to our potential.

Being the best that you can be will create an attractive, sexy, natural, healthy body that will stand the test of time. The “get gorgeous fast” route won’t do that. Quite often these Frankensteinian procedures go wrong and people wind up looking like they were in a terrible accident and could not be fixed. There are enough true tragedies that can befall human beings that it is obscene to inflict some of these insults on an otherwise healthy body.

One of the reasons that people do this stuff is the same reason that they buy into fad diets. They believe it to be easier than making a commitment to live a healthy lifestyle. While some of the initial procedures may be quick, the recovery time and the after effects of a procedure gone wrong are not. You may spend years trying to correct a botched procedure and lose most of your money and health in the process. There is no shortcut to healthy. You must create it. The artificial images that we are bombarded with appear to be healthy but remember, most of what you see is an illusion created to make that person a celebrity. Do you really believe that a body that has been riddled by chemical insult and random, elective surgeries is healthy? That body is in a constant state of repair, not vibrancy. Don’t try to take the short route. You very well may come to a dead-end road.

I talk about David’s advice to “Trust the process.” frequently because that is the key to longevity in fitness. If we have goals that we are continually working towards, the process will unfold slowly and magnificently. There is never a reason or a place to quit because in the trusting of the process, we are forever looking ahead to what we will become tomorrow and basking in the glow of what we have already accomplished. Trusting the process is a lifetime program and a lifetime commitment that creates new life and energy every day. This is a concept of life as opposed to the artificial standards that are actually a concept of death because in that concept, we are forever denied the satisfaction of seeing our strength and fitness naturally increase due to thriving health and robust strength that comes from the application of a healthy lifestyle.

I have often heard it said that, “I would look like that if I had that kind of money.” Guess what…You can look better. You don’t need a lot of money to avoid sugar and work out. As Nike says, “Just Do It.” Actually, David says that too. Quit using a lack of a lot of cash as an excuse for mediocrity and get to work producing your best self. As you travel the road to health and fitness you very well may pass some of those social media icons as they exit for the bar or the hospital. I’ve noticed that most of them frequent both places pretty often. Remember the fable of the tortoise and the hare. The hare put on quite a show but in the long run, the tortoise took home the gold.