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Thursday, August 22, 2013

The Problem With Low Calorie Diets

Simple math right: calories taken in-calories burned=guaranteed weight loss right? Well, until you get that pesky thing involved called the human body involved, it has all kinds of crazy survival skills programmed into it to help you well, not die. When you take in too few calories your body begins to hold onto fat in fear it will need to use it later for energy. Think of it like this, you have only a quarter tank of fuel in your car, will you drive all over town and just hope you don't run out, will you stop and gas up before driving all over, or will you stay at home because you can't afford to replace the fuel. Your body is you in this scenario and it can't create fuel on it's own, it needs new fuel added before it can get back to moving at a high velocity (metabolizing). You need to find your RDI meaning how many calories you should be taking in to maintain your weight. You can do that here:  If you want to shred fat, eat 500 calories below your RDI.  Your system will keep burning fat and excess stored energy without the fear of running out. It will maximize your weight loss. Starving yourself will only break down muscle and hold onto fat in fear you are not going to refill the gas tank. After you starve you will likely purge and then feel bad about yourself and have self esteem issues and next thing you know your riding a train though Tijuana feeding your Chiclets addiction! Seriously though lose weight, be healthy and be happy. After all the way you look is only a side effect of how healthy you are!


TIME (always the hardest)

Wednesday, August 21, 2013

How Long Should My Work out Be?

Check out the quote. That's from a Dude that jacked like 50 asians with a pair of bike pedals hooked to his shoes in a fiery building filled with oil. Obviously a skilled man such as he can speak but truths. What he looks like validates what he says! The gym is jam packed with people on treadmills and bikes for 2-3 hours at a time, heck you can catch a full film in the old cardio cinema if you are so inclined. Usually when I sit and speak with these folks they are dissapointed with the results achieved for all the time they have put in. I do not run. I run when I play basketball or other sports but other than that I don't run. Read the quote and do it. Plan your workout push as hard as you can and study so you understand why and how to do what you are doing. RESULTS WILL FOLLOW! 5 days a week is plenty. Don't say you don't have time, if you don't want to make time I understand but you do have time! It only takes 30-40 minutes per day. That is 3.33 hours a week, so instead of finding out how big Kim Kardashians butt is getting, which human spectacle is losing the most lbs, or making yourself feel better because your not as trashy as honey boo boo,  put down the milk duds and the coke and get your butt in gear. The pain of discipline will be short, the pain of regret lasts a long, long time.

Fitness on The Cheap

This is a Pic of My home Gym!

I love going to garage sales. You get an inside look in a snapshot of an entire family  life. Motivational books, never cracked open, books on finance and laws of success unread, old cooking equipment rarely used and clothes that no longer fit. It is fascinating to see how people tried to live. On a whim they often buy a product to improve their lives, as the exitement wears off the item sits and gathers dust. (I also find a thrill in negotiating a 10 cent item to 8 cents!) Success! One item, however is strewn throughout yard sales weekend after weekend, month after month and year after year without fail: Exercise videos and equipment. Rarely are they even used, often never opened. So I got to wondering, "Why?" My answer came as I contemplated my own life. I have started and failed hundreds of times, this blog may make that list :) but I hope not. I have started and quit more exercise and fitness programs than I can count. My routines have lasted anywhere from days to weeks, but I did not really stick to anythign. This time I have. How I have however is the interesting part: I spent almost no money. I did not buy a home gym, I did not get a Golds pass in fact I hate the phone harassment so much from Golds I did not even look into it!

The reason a gym pass did not work for me, and I think does not work for most people is you have no idea what you are doing. You show up like a contractor with no experience would to a job site, you see lumber, nails tools and a foundation and know it can make a beautiful home but you have not idea how it goes together. You pick up a hammer and nails and boards and just start trying. Soon the house you built is unfit for a litter of illegitimate kittens so you give up and move on. Without a trainer or a plan YOU WILL NEVER SUCCEED. Hours on the treadmill will leave you tired, frustrated and annoyed. However golds gym or wherever you go will keep on deducting that 18 bucks a month from your account, rumor is you don't pay based on your results. When you buy equipment sometimes you use it once or twice but when results are not instantaneous often we give up, eventually the new years resolution wears off.

Here is what I did, largely because I am cheap, partly because I was not committed like I am now.

1. I bought UFC personal trainer on amazon for 15 bucks. I already had the xbox. You don't need to buy a game, you can buy workout dvds all over craigslist, KSL if you live in Utah, amazon,  or nearly anywhere for under $20.  UFC personal trainer has 3, 30 day programs at different intensity levels and 3, 60 day programs. It works because it's automatic, I wake up, pound a Gnarly blend pre work out, walk downstairs and do whatever the game tells me. I did not buy workout clothes, I did not buy weights, I did not buy anything. I just threw on some ratty shorts and got ready to vomit several times. I also talked back to a digital trainer when he tried to push me too hard. He didn't even care or respond! So start Small!

2. Reward your hard work with new equipment. As I got going and was consistent for a month my shins started hurting. Working out barefoot was the culprit, so I sprung for some shoes. I did not go to Foot Locker or some other fancy work out store, I'm not trying to win a triathlon, I just wanted decrease the pain in my shins. As I was more consistent I needed to bump up my workout so I bought some resistance bands these ones to be exact. 30 bucks. When I got sick of our crappy basement carpent scratching my back like a cat on a post, I went to Ross and sprung for 15 bucks on a workout mat. I also bought shorts and work out shirts as I slimmed out of the ones I had. But I did not go to a major sporting goods store, I went to Ross and cruised the clearance rack.

I have probably dropped about $200 total since Feb. And will not need anything for a long time. Most of the money was on workout clothes and shoes, so if I stop working out (NO PLAN TO) I will still have clothes to wear.

NEXT POST: How Long Do I Workout

Monday, August 19, 2013

Healthy Substitutions

I ruined your day with those condiments, right? Here are some healthy substitutions that also taste delicious!


VEGETABLE OILS: I don't want to get too much into why, but recent research has linked them to heart disease and many other health issues. Price and availability cause these oils to run ramp id. Money talks

Better Choice: COCONUT OIL: coconut oil has great health benefits we know of and more are discovered every day. Some include: Skin and hair health, weight loss and healthy cholesterol levels. The medium chain fatty acids found in coconut oil are known to reduce appetite and burn fat! Pretty cool huh. I use expeller pressed oil when I don't want coconut flavor. I "butter" toast with it, use it to fry eggs and have substituted it in many baking recipes that call for butter with great success. Keep in mind it has more "saturated fat" than other oils but has been proven to give health benefits, not all fats are equal.

EXTRA VIRGIN OLIVE OIL: This does a few of the same things that coconut oil will do for you. It has a nice flavor. I prefer to buy organic.

*coconut and olive oil cost more. Keep in mind treating heart disease and heart attack is also very expensive.


MAYONNAISE: This is a type of oil (Usually vegetable) emulsified (combined) With raw eggs, salt and sugar. Sounds really appetizing, right? There is not reason for any human, ever for any reason except for starvation to consume mayonnaise.


Greek Yogurt: This substitute gives you a lot of the texture of mayonnaise (as in tuna fish or egg salad) Without adding a bunch of useless garbage fat calories. You can also substitute Greek Yogurt for anything you would use sour cream for. I used it in a sour cream chocolate bundt cake, delicious. This adds protein and good fats with no downside! USE IT!


SUGAR, NUTRASWEET, ASPARTAME, SUCRALOSE AND ALL 0 CALORIE ARTIFICIAL SWEETENERS: It says right on the can aspartame causes cancer. Sugar is very clearly a downer, it makes us fatter, hungrier, and is highly addictive. Cheap to make cheap to sell and highly addictive. Sounds like a recipe for big $$$$. The reason 0 calorie artificial sweeteners are 0 calorie? Your body does not recognize them as food. We know some of the harm they do but not all. Hunger and over eating have also been attributed to these.


RAW HONEY, PURE MAPLE SYRUP, STEVIA, XYLITOL. These are all naturally made. The health benefits of Raw Honey and Pure maple syrup are another post for another day. Try these in place of sugar. Ratios in cooking will vary, but you will be healthier.

Keep pushing you don't lose until you quit trying!

Condiments to Avoid

There are a lot of foods that are obvious we should not eat or drink: Soda, Artificial Fruit drinks, candy, chips, cookies etc. There are however products you most likely take in every day, or nearly daily that are just as bad. Here are a few condiments to AVOID:

Ketchup: Look at this Label, there are 4 GRAMS OF SUGAR PER TABLESPOON. Let me put some perspective on this. A can of Coke contains 27 Grams of sugar for 8 0z. There are 6.46g of sugar per ounce of ketchup. 8 oz. of ketchup contain 51.68g of sugar! Ketchup is more sugar dense than Coke! I know you are not going to down 8 oz of ketchup, but you probably use much more than a T as well. All this nasty sugar adds up! Keep ketchup to your cheat days or not at all.

Salsa: Below is a Pace Picante label. Half the sugar of ketchup, but infinite more than homemade salsa fresca! Also will you stop at 2 T? I doubt it, that is barely enough for one chip! After you have enjoyed a cup of salsa on your mexican food or with chips, you will have taken in 16g of sugar! Not good sugar but nasty refined high fructose corn syrup!
Many other condiements and items exist that you should be aware of. Marinades, meat rubs, bbq sauces all contain high amounts of sugar. It is cheap and easy to add sugar for flavor and addiction. Avoid these products and remember People: READ THE LABEL! Knowledge is power!

Check out Sweet Baby Rays!  4 tbsp Gives you MORE SUGAR THAN A CAN OF COKE! Holy cow Number 1 ingredent is High Fructose Corn Syrup! Gross! NOTE: This is original sweet baby rays, other flavors have even higher sugar content.

Saturday, August 17, 2013

High Carb Day

Today is my high carb day. Here is my meal plan . Notice the bulk of my calories are consumed with breakfast. The advice is to eat a large amount of your calories right after a workout. This way your metabolism really kicks up and your body uses the energy from your food to quickly rebuild your muscle and help with recovery. Here is how my food is taken in:

Immediately after workout: Protein shake. *I do not use cytosport, it's just the closest in nutrition to what I do use. I opt for Gnarly brand Protein powder, it is clean pure new zeland whey and is awesome. Buy it here: or on

Breakfast 7:30-8:30am: Steel cut oatmeal made with almond milk and water sweetened with honey and 100% natural grade b maple syrup * do not use any other kind of maple syrup, aunt jemima will kill you! I also add 1T greek yogurt for creaminess and a little extra protein and probiotics mix in a C. of fruit for sweetness and vitamins. 4 egg whites w/ground turkey and salsa cooked in expeller pressed coconut oil. Coconut oil is an amazing food but we will save that for a later time.

Morning Snack: 10:30-11:00: 2 T Adams 100% natural peanut butter with salt. I cut up an organic gala apple and dip in peanut butter. This is my favorite snack!

Lunch: 12:30-1:30: Homemade chicken taco soup, this is made with beans tomatoes boneless skinless chicken breast and frest homemade salsa. I add a little greek yogurt for texture. DO NOT USE PACE PICANTE OR OTHER COMMERCIAL SALSAS. They are LOADED WITH SUGAR. Remember read the labels.

Afternoon Snack 3:30-4:00: 1 Medium Banana 1 C. Strawberries

Dinner: 5:30-6:30: 1 Can light tuna in water mixed with mustard salt, pepper and 1 T greek yogurt in place of mayonaise. There is never any reason to eat mayonaise. Made a sandwich with honey whole wheat bread, and a tomato. Be prudent with bread, it should only have about 4-6 ingredients: Whole wheat flour, yeast, salt, sugar. Some may have some grains or honey, but if there is more than that DO NOT BUY IT.

If you find youself starving at night drink plenty of water and maybe have a high protein snack before bed e.g. almonds, cheese, protein shake. But I prefer to have nothing after 7. Good luck!

Friday, August 16, 2013

Sugar's Bad Mmmmmmkay

I hate refined sugar, it is the worst! A study was just done at the University of Utah about the harful effects of refined sugar. Take a look! Enjoy naturally occuring sugar in fruits, fruit juices and other natural sources. Avoid refined! Weight loss will follow at a rapid pace! Also lab created artificial sweetners are no better, but that's a different topic for a different time.

Healthy food that does not taste healthy

I came across this blog when I was just getting started and not ready to comply with a super healthy diet. She has a lot of awesome foods that are easy to make, don't require you to travel to India for magic spices and above all taste great. This is one of my favorites! I have shared this with tons of people and they all find things they love. My wife is big on the sweet potato curry (tastes like thai red curry) I often eat these post work out.

Flourless Peanut Butter Chocolate Chip Blondies
makes an 8″ pan worth of blondies
adapted from Peanut Butter Brownies in Breaking the Vicious Cycle
1 cup natural creamy peanut butter (preferably organic)
1/3 cup honey
1 whole egg
1/4 teaspoon sea salt (*if using unsalted peanut butter)
1/2 teaspoon baking soda
1/2 cup dark chocolate chips
Preheat oven to 350F and grease an 8″ square pan with butter or coconut oil. In a small bowl, mix the peanut butter, honey, egg, salt and baking soda until well combined, then fold in the chocolate chips.
Pour the batter into the greased pan, and use a spatula to smooth the top.
Bake at 350F for 20-25 minutes, or until the top is a light golden brown. (it only took 20 minutes in my oven)
Let cool, then cut into squares and serve! They were unbelievably gooey and delicious while still slightly warm.
4.9 from 34reviews
Flourless Peanut Butter Chocolate Chip Blondies
Prep time:  
Cook time:  
Total time:  
Serves: 16
These flourless blondies are unbelievably gooey and decadent when served straight from the oven!
  • 1 cup natural creamy peanut butter (preferably organic)
  • ⅓ cup honey
  • 1 whole egg
  • ¼ teaspoon sea salt (*if using unsalted peanut butter)
  • ½ teaspoon baking soda
  • ½ cup dark chocolate chips
  1. Preheat oven to 350F and grease an 8″ square pan with butter or coconut oil.
  2. In a small bowl, mix the peanut butter, honey, egg, salt and baking soda until well combined, then fold in the chocolate chips.
  3. Pour the batter into the greased pan, and use a spatula to smooth the top.
  4. Bake at 350F for 20-25 minutes, or until the top is a light golden brown. (it only took 20 minutes in my oven)
  5. Let cool, then cut into squares and serve!
–Check out the her site, it is full of great recipes and useful information.

What I ate today

Today is a low carb day. Here is exactly what I will eat.

Carb Cycling

A lot of people get to a point in their weight loss where they plateau. It becomes more frustrating than trying to catch a badger with a butterfly net and a shoe string. I hit that plateau a while back and stumbled upon carb cycling, which has kicked it back into motion. Here is how it works: One day you take in a high amount of carbs. When I say high carbs I don't mean crack open the doritos bag and eat until your greasy powder grin scares crows. I am talking about fruit, vegetables and whole grains. Use the one ingredient approach, if the food has one ingredient, you can eat it. If you find a list of words that only scientists and spelling bee champions can read, do not eat it. Anyway that high carb amout will kick your metabolism up not for just a few hours, but for a couple days. Along with the high carbs you also want to eat about your weight in grams in protein. If you are trying to keep lose weight stay about 500 calories under your Regualar Daily Intake or RDI. The next couple days eat very high protein and very low carb. About a 3g protein to 1g carb ratio. This way your muscles still have all the nutrition they need to grow and be healthy, however because the intake of carbs is low, your body will break down and release fat to help rebuild and give energy, pretty awesome huh? Here are some carb cycling examples:

Mon: low carb
Tues: low carb
Wed: high carb
Thurs: low carb
Fri: low carb
Sat: high carb
Sunday: Reward your self

This is the method I use. There are many options, this applies more to a muscle building routine. Eat the high carbs and protein as soon as you possibly can after your work out.

Other methods just alternate high and low days. The third is what the runners do which is two high carb days to one low carb day. This is a great way to shed extra fat. Give it a try.

Thursday, August 15, 2013

The Reason we fail and how to guarantee success

Have you ever gone on a trip into a foreign state or city with a list of places to visit? When my wife and I were first married we went to California to a friends wedding and were lost most of the time. Before GPS was available on phones widely, we used road maps and neither of us were good navigators. The result: lots of fights, wrong turns, hurt feelings and tardiness. Suffice it to say when we renewed our cell phone plans we opted for unlimited and data with google maps. 

"Dieting" and working out is the same way. You go to the grocery store and don't know what to buy, you show up at the gym and don't know any of the equipment is for. As a result you try your best to buy food you think is good, you work out in a way you think will help, like hours of cardio, and in the end you give up because results are dismal to none. 


This is a non-paid reccomendation. I used to get started. I paid $47.00 for the basic program. It gave me 2 weeks of grocery lists and foods for every meal to get into good consistent food habits. I have this program to thank for getting me started. 


Not wake up and say, "I need to lose weight committed." But plan everything you put in your body and every workout you do committed. No excuses no rationalizations, follow every turn on the road map you create. Do these two things and you will find success. It is not easy. It's really hard actually. Nothing in life that is easy is worth doing. I plan every meal I eat now using

You will either have the pain of discipline or the pain of regret. One is short lived the other never goes away until you make the change. 
I used to be fat and out of shape. I was looking through some pictures the other day from about 10 years ago and realized just how out of shape I was. I started a clean eating and excersize regiment Feb. of this year and in 6 months have completely transformed my body, my confidence and my life. I studied like crazy and have learned so much and met great people online that have helped fuel my drive for a six pack. I want to share what I have learned and maybe just maybe help some other folks who are struggling as I have and do every day. Here is where I was and where I am now, but still continuing to progress. I went from 220 to 190 lbs. natural waist from 44 to 32 1/2 body compostion of 22.5% body fat to 14.5%. I feel great and that is my main motivation for sharing.