fat loss revealed report by frank mangano, health advocate...

Fat Loss Revealed Report

By Frank Mangano, Health Advocate Founder, Natural Health On The Web

©2010 Mangano Publishing Corporation

http://www.naturalhealthontheweb.com/

Medical Disclaimer

The information within this report is intended as reference material only, and not as medical or professional advice. Information contained herein is intended to give you the tools to make informed decisions about your lifestyle and health. It should not be used as a substitute for any treatment that has been prescribed or recommended by your doctor. Do not stop taking any medication unless advised by your doctor to do otherwise. The author and publisher are not healthcare professionals, and expressly disclaim any responsibility for any adverse effects occurring as a result of the use of suggestions or information herein. This report is offered as current information available about weight management, for your own education and enjoyment. As always, never begin a dietary, supplement or exercise program without first consulting a qualified healthcare professional. Your use of this report indicates your agreement to these terms.


Fat Loss Revealed Report Get a better job. Drink less alcohol. Reduce stress. Stop smoking. Improve financial situation. Every year, these are but a handful of things people “resolve” to solve in the New Year. But as common as these resolutions are, no resolution is more common than the desire to lose weight. And given the fact that so many people are overweight, it’s of little wonder. Obesity—An Epidemic The numbers are truly incredible. According to the Wellness International Network, 58 million of us are overweight, 40 million are obese, and three million are morbidly obese. And while this alarming trend isn’t entirely voluntary (i.e., genetics has a big influence on weight maintenance), it largely stems from a sedentary, fast food lifestyle. It wasn’t always this way, though. In the mid 1980s, for instance, there were only seven states with an obesity rate in the 10 to 14 percent range (i.e., Wisconsin, North Dakota, Indiana, Ohio, West Virginia, South Carolina and Georgia). Fast-forward 23 years, and every state in the U.S has an obesity rate of at least 20 percent. Adding insult to injury, six states have an obesity rate in excess of 30 percent (i.e., Oklahoma, West Virginia, Tennessee, Alabama, Mississippi, and South Carolina)! This trend is bound to grow, because our children are living up to our ‘hefty’ expectations. For instance, in the early-to-mid 1980s, the rate of obesity among children was a paltry four percent. A dozen years later, the rate’s quadrupled to 16 percent.


(Note: Thanks to advances in awareness and healthy eating programs instituted by schools, the rate has since slowed; the childhood obesity rate hovers right around 18 percent today.) While a muscular physique or trim waistline is something all of us strive for from an aesthetic standpoint, the need to shed pounds is literally a matter of life and death. Obesity is intricately tied to a veritable smorgasbord of diseases and conditions. For instance, 80 percent of people with type II diabetes are obese, 70 percent of cardiovascular diseases cases are tied to obesity, 42 percent of breast and colon cancer diagnoses, 30 percent of gall bladder surgeries and 26 percent of high blood pressure cases. For these reasons, millions upon millions of people have gone through the rigmarole of weight loss plans. Whether they’ve been diet-related (like the grapefruit diet, the cookie diet, the low-carb diet, the Subway diet), meal-related (like Nutrisystem and Jenny Craig) pill-related (supplements like Xenadrin, Stacker II and Ripped Fuel) or workout-related (who can forget Richard Simmons and Denise Austin?), all of them live up to their “fad-dieting” label: They work, but only for a short time. There’s no permanent weight loss. Why Diets Don’t Work Diets are inherently temporary. Diet plans offer structured meal plans, but once the weight is lost, people go back to their old eating habits. For true weight loss, you have to commit to a lifestyle change. If you’re not willing to commit to that, then there’s really no point in reading any further. Because the things you’ll be reading about are the things you need to embrace for any real and lasting change.


So if you’re ready and willing to make the commitment, read on; I’m confident that you’ll turn your weight loss goals into reality with the help of my Fat Loss Revealed report. But before we go any further, it’s time for a mini science lesson about fat and its role in the body. What Is Fat? With grocery store shelves replete with “Fat Free” food offerings, our society has become fixated on fat and dieting. It’s gotten to the point where fat is viewed as the enemy. That couldn’t be further from the truth. It sounds corny, but fat is our friend. Fat is what lines our organs with the insulation it needs for protection and warmth from the cold; it’s what helps heal infections and enables us to absorb key nutrients (i.e., vitamins A, D, E and K); it’s what prevents our skin from drying out; it’s what nourishes our hair follicles; and it’s what the body relies on for energy to do daily tasks. In fact, were it not for fat, we’d be constantly hungry, because fat satiates far more than carbohydrates and protein (i.e., there are nine calories for every fat gram; there are four calories for every carbohydrate and protein gram) Something else that requires fat is our brain. After all, about two-thirds of the brain is composed entirely of fat and when there’s a loss of DHA—the most abundant type of fat in the brain—there’s a decline in the brain’s functional and structural integrity. Past studies performed on the brain have found that people lacking in omega-3 and omega-6 fatty acids are more likely to suffer form mental disorders, like depression, ADHD, and schizophrenia. And a study


done by the National Institute of Child Health and Human Development found that adding DHA to infant formula significantly boosted intelligence scores in children once they reached the age of 18 months. So, again, fat is not the enemy. The only time fat becomes foe is when it’s eaten in excess. When Fat Becomes Foe Fat ceases to be an advocate for our health when it’s eaten in excess. Yes, fat is what our organs need for protection and insulation, but when it’s eaten in excess (i.e., when someone’s body fat percentage is in excess of 17 percent for men and 25 percent for women), it accumulates and compromises our health in a number of ways. From a shear personal comfortability standpoint, obesity is a major impediment. It takes longer to do everything, from putting on your clothes, to adjusting in a seat, from squeezing into tight corners, to sitting at a ball game. It also does damage to the things we take for granted until they become impediments to life: People with bad backs, knees, and feet can blame their excess weight for their excessive pain, as excess weight puts undue stress on the joints. And from an organ comfortability standpoint, fat is a significant impediment. Yes, your organs need fat for insulation, but when there’s too much of it, they can’t get the blood they need for fuel and sustenance. See, fatty acids, depending on their type, like to stick to the walls of our arteries. Some adhesiveness is fine, but when there’s an excess of these fatty acids, it blocks blood from flowing to all parts of the body.


This is what leads to atherosclerosis (i.e., hardening of the arteries), strokes, heart attacks and the world’s leading killer, heart disease. Is There Such a Thing as a ‘Bad’ Fat? To effectively answer this question, you have to break fat up into several parts: Saturated Fat Just as there are different types of carbohydrates, there are different types of fats. First off, saturated fats. Saturated fats are fats that are solid at room temperature and are usually found in animals and animal by-products, like beef, pork, butter, cheese and cream. They’re also found in vegetable oils, like coconut oil, palm oil and palm kernel oil. If you’re at all familiar with fat and the different kinds there are, then you’re probably under the assumption that saturated fat is the ‘bad’ fat. While true, saturated fat is the fat that’s most often implicated as the cause of high blood cholesterol counts, new studies are indicating that saturated fat may not be so bad after all. For example, one study, published in the Journal of Food Science, found that rats fed coconut oil weighed less and showed less resistance to insulin than rats fed diets high in animal fat. Because certain vegetable oils and meats are both high in saturated fat, the implication is that where you get your saturated fat is important. This is 100 percent accurate. That’s right, the saturated fat from one source is often much healthier than the saturated fat from another source. For instance, the saturated fat found in coconut oil and real butter is much healthier


than the saturated fat found in margarine and shortening. The disparity boils down to whether or not the food was hydrogenated, which brings us to the real black sheep in the fat family. Polyunsaturated Fats When you read the ingredients on any highly processed food, dollars to doughnuts you’ll find the word “hydrogenated” or “partially hydrogenated.” Anything that’s been hydrogenated (or partially hydrogenated) was originally a polyunsaturated acid. So hydrogenation takes something that’s usually a liquid at room temperature and turns it into a solid. And it is these fats—not the natural saturated fats found in coconut oil, butter and animal fat—that contribute to an array of diseases, like cancer, atherosclerosis, diabetes, and of course, obesity. And it is through the hydrogenation process that trans fatty acids are created. Trans fatty acids were a real boon to the processed food industry, as they help keep foods from spoiling. But they’re anything but a boon for our health, as trans fatty acids are the fats implicated in virtually every study that links high fat diets to heart disease. Trans fatty acids are found in anything that took processing to create: like Cool Whip, doughnuts, cookies, pastries and crackers. Trans fatty acids can be processed with monounsaturated fats, but they’re primarily made with polyunsaturated fats. Monounsaturated Fats Last but not least in the fat triumvirate are monounsaturated fats. Like polyunsaturated fats, they’re liquid at room temperature, but unlike polyunsaturated fats, they are bound by one double bond as opposed to multiple double bonds (hence the “poly” prefix). This makes all the difference in how they impact the body. Look at the ingredients listings on your favorite foods, and you’ll almost


certainly see corn oil, safflower oil, and sunflower oil. These are the oils used to produce trans fat, which everyone agrees is the fat that causes so many health problems. Monounsaturated fats are found primarily in olives, olive oil, avocados and nuts like almonds and macadamias. True, safflower, sunflower and corn oil also contain monounsaturated fat, but they’re primarily made up of polyunsaturated fats. Olive oil, on the other hand, is 75 percent monounsaturated fat. So Is There Such a Thing as a ‘Bad’ Fat? The closest thing that comes to a bad fat is trans fat, because of the oxidation process it goes through. But truth be told, all fats can be consumed in moderation. Just don’t buy the notion that saturated fat is bad. If the saturated fat comes from a natural source (e.g., organic butter, coconut oil), then it’s good for you. But if it’s from an unnatural source—i.e., if it’s been through processing—it’s best to restrict your intake of them. It boils down to this: According to the National Academies’ Institutes of Medicine, 45 to 65 percent of your calories should come from carbohydrates, 20 to 35 percent should come from fat (really!), and 10 to 35 percent should come from protein. Your body mass index should determine where your range should be. The Body Mass Index The body mass index is what virtually every health expert in the world uses to determine whether someone is underweight, healthy, overweight or obese. It’s calculated by measuring someone’s height in combination with someone’s weight. If a person has a body mass index that’s under 19, they’re considered underweight. If it’s


between 19 and 25, they’re considered to be in a healthy weight range. If they’re between 25 and 29, they’re considered overweight. Anything over 29 is considered obese. This isn’t a foolproof measurement system, though. For example, many professional athletes have body mass indexes in the overweight and obese range, and no one with eyes (or brains) could ever call them obese (i.e., LeBron James has a BMI of 27, but you’d have a hard time convincing people that he’s overweight). But in the vast majority of cases, a body mass index is a fairly accurate way to determine whether you need to lose weight. What’s the Secret to Losing Weight? Here’s where we get to the real nitty-gritty in how to lose weight. Are you ready? Here it comes: Calories in, calories out. In other words, burn more calories than you consume. It sounds simple enough, yet so few people make the connection, whether it’s out of lack of will, lack of desire, or something that’s beyond their control, like an underactive thyroid. If you have an underactive thyroid (and about 13 million people do, 90 percent of them women), that’s something I’ll address at another time. Otherwise, your ability to lose weight largely depends on how willing you are to commit to a true lifestyle change. If you are, then there are things you can take (in the form of supplements), eat (in the form of foods that expedite the weight loss process) and do (in the form of exercise) to expedite your weight loss goals. Foods As I said previously, diet plans designed to help you lose weight aren’t lasting. You have to fully commit to a lifestyle change for real


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and lasting weight loss. That said, the most effective weight loss plan, I believe, has the “diet” moniker. Doh! The Mediterranean diet—which really isn’t a diet at all but more a lifestyle choice— emphasizes the importance of high quality protein (like fish), complex carbohydrates (like whole wheat bread, whole wheat pasta, vegetables and fruits), and nuts. It deemphasizes things that I’ve already outlined as weight gain traps, like polyunsaturated fats and trans fats (like the ones found in margarine and baked goods). The traditional Mediterranean diet advises that you restrict your beef consumption because of its saturated fat content. But as we’ve already outlined, saturated fat is not inherently bad. In fact, the body needs saturated fat for many crucial bodily functions, like promoting a strong immune system, initiating proper nerve signaling, supplying the brain with what it’s made of, and coating the lungs with surfactant for proper function (i.e., surfactant is made up of 100 percent saturated fatty acids). For this reason, I see no problem with having a four to six ounce serving of grass-fed beef every week. In fact, depending on your workout regimen, I don’t see a problem with beef twice a week. Just make sure it’s grass-fed. An animal’s nutrition has a significant impact on your nutrition Just keep the portion size down. What’s the Deal with Carbohydrates? A lot of people have made significant gains (or should I say “losses”) by following the Atkins diet plan. I have no doubt that they’ve


worked for a lot of people, but they’ve worked for one reason more than anything else: It’s gotten them to eat less. What’s more, what the body is eating it’s not storing away for later use. So when you have someone that’s totally cut out an entire “food group” from their diet (i.e., carbohydrates), they’re naturally going to lose weight. Personally, I’m not a fan of the Atkins diet plan. For starters, it significantly reduces your options for what you can and can’t eat, and the weight loss is not lasting…unless you totally cut carbohydrates out of your diet permanently. Call me crazy, but I like food way too much to cut carbohydrates out of my diet entirely (with the exception of some, not all, vegetables). And as I’ve been hammering home throughout this report, any weight that’s lost through the Atkins diet is temporary, not lasting. In fact, a 2007 study published in the peer-reviewed journal Obesity Research found that initial weight loss from the Atkins diet was more a result of water weight loss, not actual fat loss. Where the Atkins diet has things right, though, is the fact that carbohydrates do contribute to weight gain…depending on the kinds you eat. Simple carbohydrates—the kinds found in sweets, soda, pastries, pies and other baked goods—are rapidly absorbed and digested. They cause our blood glucose levels to rise rapidly, then drop precipitously. This does a number on our insulin levels, but it also plays tricks with our appetites. Because simple carbs stimulate our appetites more than they satiate them.


Therefore, the real trick to eating carbohydrates is finding carbohydrates that produce a slow and steady rise in blood sugar levels. This is what tempers our appetites and leaves us feeling fuller longer while maintaining high energy levels (rather than the highs and lows associated with simple carbohydrates). If you visit the glycemic index’s web site, you’ll find a free GI database that allows you to enter any kind of carbohydrate. The higher the score (i.e., 70 and above), the more rapidly it will be digested and raise blood sugar levels. The lower the score, the slower it’s digested, leaving you feeling fuller longer (i.e., 55 and under). Remember, it all boils down to calories consumed versus calories burned. If you’re always feeling famished, you’re weight loss goals are doomed to failure. Here’s a list of vegetables, grains, and fruits that are sure to keep you feeling fuller longer: TOP FOODS FOR FAT LOSS

VEGETABLES

FRUITS GRAINS

Broccoli Apples Pumpernickel Cabbage Cantaloupe Oatmeal Celery Grapefruit Barley Onions Plums Bulgur Spinach Prunes Brown rice Kale Peach All Bran Cereal Radishes Kiwi Rye


http://www.glycemicindex.com/

In my view, all vegetables are good. But if you’re really intent about cutting as many pounds off your waistline as possible, there are some fruits, vegetables and grains to consider not eating as much of: THE ‘LESS GOOD’ FOODS FOR WEIGHT LOSS

VEGETABLES

FRUITS GRAINS

Baked potato Watermelon Rice Cakes Sweet potato Pineapple Corn Flakes Parsnips Dates White rice Pumpkin Grapes Puffed wheat Corn Bananas Cheerios

Again, to be honest, these foods can be eaten in any balanced diet. But if you’re talking about what foods are the best and worst for stirring or stifling your appetite, take these into consideration. Fiber One of the reasons why I refer to the previously mentioned fruits, vegetables and grains as being ‘less good’ is because most of them are pretty low in fiber. And fiber plays a significant role in weight regulation. Perhaps the main reason for this is because foods that are high in fiber are more satiating than foods that are low in fiber. A study


published in a 1998 issue of the European Journal of Clinical Nutrition found that among 5,000 individuals, obesity was often predicated on a decreased consumption of fiber-rich foods, particularly fruits and vegetables. A study performed five years later said much the same thing (published in the Journal of the American Medical Association) as women who consumed more fiber on a consistent basis weighed less than women that consumed less fiber on a consistent basis. Of course there are many reasons why fiber helps people lose weight besides being more satisfying than low fiber foods, but perhaps the most significant reason is that they keep you regular. Doing a bowel movement on a regular basis (i.e. ideally once a day) cleans out the colon and is an important aspect of any weight loss plan (the reason why high fiber diets keep us regular is, of course, because our bodies are unable to digest fiber). Ideally, you should be getting about 14 grams of fiber for every 1,000 calories you eat. But if you’re new to the fiber scene, introduce fiber into your diet very slowly. A diet that goes from barely any fiber to lots of fiber all at once will do a number on your gastrointestinal tract, resulting in some serious bloating and gas. Protein As I’m sure you remember from your days in health class, protein is what repairs the body’s cells and muscle fibers that get broken down every day. Any source of protein will do for muscle and cell repair, but there are a few protein sources that are high in protein and low in calories. And for weight loss, that’s what you want: high nutrient density, low calorie quantity. And studies back this up, as a report published in the American Journal of Clinical Nutrition found that participants felt


more satisfied, had fewer hunger pangs and experienced more weight loss when they increased their protein intake by 30 percent. Here’s a list of some of my favorite protein sources that satisfy, yet don’t multiply the waistline:

SEAFOODS MEATS POULTRY Shrimp Bison Chicken breast Halibut Top round steak Turkey breast Salmon Top sirloin steak Tuna Venison Haddock Crab

I’m very big on bison meat. It’s absolutely loaded with high quality protein, and is very low in calories. It’s an acquired taste (a bit on the gamey side), but you should really give it a try. It’s all in how well—or should I say, how “rare”—it’s cooked, so don’t cook the meat for long. Because it’s so low in fat, it dries out very quickly. Grilling temperatures should be set at medium and broiling temperatures should be about 50 to 75 degrees lower than what you set the oven for when broiling a cut of roast beef that’s similar in size. Like roast beef, it should be a pinkish-red in the middle when ready. These are some general guidelines to follow as you go about your weight loss goals. More than anything else, though, follow this: calories in, calories out. If you want to burn fat, you have to be taking in less than your burning. Supplements


Be very cautious when you’re purchasing weight loss supplements. Pills like Xenadrine and other quick fix supplements promise amazing weight loss results with minimal effort. It sounds too good to be true. And you know what? It is. As I’ve been hammering home throughout this report, you have to commit to a lifestyle change of taking in fewer calories than you are burning. No miracle pill will do the work for you. That said, there are some supplements that will help you along in the weight loss process. And as anyone who’s tried to lose weight can testify, it is a process. Alpha Lipoic Acid Of all the antioxidants, alpha lipoic acid may be the most impressive. Unlike other antioxidants, which attack free radicals in either water-soluble cells or fat-soluble cells, alpha lipoic acid is amphibious—neutralizing free radicals in both water soluble and fat-soluble environments. For the most part, alpha lipoic acid has proven most effective for diabetics and for people suffering from peripheral neuropathy. Peripheral neuropathy is a condition similar to fibromyalgia, in that people who have it feel pain all over their body. But peripheral neuropathy is a little bit more involved because it concerns the body’s nerve cells. Besides pain, people with peripheral neuropathy may also feel tingling and numbness. A prime risk factor for peripheral neuropathy is high blood sugar levels. And this is where alpha lipoic acid works its magic. Diabetics often take alpha lipoic acid supplements to regulate their blood sugar levels and to improve their insulin resistance. Healthy blood sugar levels play a key role in weight maintenance.


There haven’t been a whole lot of studies done on alpha lipoic acid with regards to how effective it is in lowering weight in humans, but rat studies seem to indicate it is effective. A study conducted by researchers from South Korea’s University of Ulsan College found that rats supplementing with alpha lipoic acid ate less and expended more energy. There are a lot of pseudo alpha lipoic acid supplements on the market, but there are just as many legit ones. According to Consumer Labs, alpha lipoic supplements made by Bluebonnet, Country Life, Doctor’s Best, GNC and Healthy Origins all provided actual ALA and contained the amount that was listed. “Alpha lipoic” looks and sounds a lot like alpha linoleic acid. Don’t confuse the two; they’re two different things entirely. Alpha linoleic acid is a type of omega-3 fat, alpha lipoic acid is an antioxidant. White tea As I’ve been saying throughout this report, we gain weight when we take in more than we burn. And as a result, fat cells go to work and store excess calories in a process called adipogenesis. If only there were something that could stop this from occurring? Well, there just might be. A 2009 study published in Nutrition & Metabolism found that white tea extract “significantly decreased triglyceride incorporation during adipogenesis.” In other words, the high EGCG content in white tea actually helped block the formation of fat cells. More advanced study needs to be done on white tea’s effectiveness (i.e. like how much white tea is most effective for weight loss) but in


the meantime, you can’t go wrong by trying white tea. It’s next to green tea in nutrition density—containing more antioxidants than green tea, in fact—and it’s surprisingly sweet. Who ever said you couldn’t lose weight and satisfy your sweet tooth at the same time? Resveratrol You’ve probably heard lots about resveratrol, how it’s the antioxidant that gives red wine its distinctive color and how it fights cancer cells from forming. But what you may not know is that, similar to white tea, it may help block the formation of fat tissue. German researchers found that resveratrol helped block the formation of mature fat cells by stopping them where they start. In other words, they inhibited the formation of preadipocytes. It does this by stimulating the body’s metabolism by activating a fat-burning gene called SIRT1. The daily recommended dosage of resveratrol is approximately 500 milligrams. While resveratrol is found in red wine and grapes, you can get a full dose of resveratrol from quality resveratrol supplements. Consumer Labs ranks Biotivia and Transmax as the best resveratrol supplements. Both brands provide 500 milligrams worth of resveratrol. Citrin No, that’s not a misprint for “citrus.” Citrin is a natural compound found in the Indian berry. Like resveratrol, white tea, and alpha lipoic acid, studies show that citrin supplementation helps the body


break down fat, thus reducing fat stores. Going back to 1991, the year in which citrin became known as a weight loss supplement and not merely a plant extract, clinical studies have found citrin to be effective when used in conjunction with a low-calorie diet. One study found that people supplementing with 1,500 milligrams (again, in conjunction with a low-calorie diet) lost more weight than people taking a plaebo. The secret ingredient that flubs the fat forming process is hydroxycitric acid. This is the enzyme that cranks up the body’s metabolic rate. While I haven’t used citrin, the most reputable source for citrin is the company that brought citrin to consumers’ attention. Visit the Sabinsa Corporation for more information on how it can help you in your weight loss goals. Another reason why citrin seems to work for people is that it suppresses appetite. Psyllium Husk Earlier in this report I talked about the importance of fiber in weight regulation. A diet high in fiber has been proven to be effective for weight loss because it provides that “full” feeling. Well psyllium husks are jam packed with fiber. Psyllium husk is native to the Middle East, but it’s in no way foreign to consumers here in the states. In fact, if you’ve ever taken Metamucil, you’ve had a pretty hefty dose of psyllium husk. Though Metamucil is often taken by people with IBS (irritable bowel syndrome), it can really help with weight loss as well. That’s because


http://www.sabinsa.com/citrin_bro.htm

psyllium husk is a natural and safe laxative, and some studies suggest that it can help pass more fat in stools. Should you use psyllium husk, make sure you take it with lots of water. Water absorbs fiber, thus making stools larger, emptying the digestive system of as much waste as possible. Also, introduce psyllium husk into your diet slowly, especially if your diet has been low in fiber. Psyllium husk is absolutely loaded with fiber. An example: Oat bran, one of the richest sources of fiber on planet earth, has five grams of fiber in 1/3rd of a cup. Psyllium husk has more than 14 times that amount—a whopping 71 grams in 1/3rd of a cup!! To put it plainly, introduce psyllium husk very slowly into your diet or your digestive system will really feel the effects (i.e. gas, bloating, abdominal cramps). If it’s introduced slowly, fiber will actually reduce excess gas and bloating. Exercise If there’s anything people have tried to do yet not gotten very far once they started, it’s exercise. There are of course many reasons for why people drop out not long after they’ve started (i.e. lack of time, lack of willpower, lack of success), but I think the main reason is expectations. You expect to be able to run several miles, but once you actually get past that first mile (if even that), you say to yourself, “Gosh, this is pretty hard.” So before I get into what exercises to do, set your expectations low. Don’t go into an exercise routine thinking that you’re going to be able to run even a mile at first. Start off slowly, and once your initial routine becomes easy, that’s when you want to step it up a notch.


What’s the Best Exercise to Do for Fat Loss? There really is no miracle exercise that will burn pounds of fat off your body. Any exercise that increases your heart rate and gets you sweating will help get you to your goal weight. However, aerobic exercise—as opposed to anaerobic exercise—is the best type of exercise for fat burning. I could get into the scientific definition of aerobic activity and how it differs from anaerobic exercise, but aerobic exercise is basically any exercise that uses oxygen as its primary energy source. Walking, running, cycling, swimming—all of these are aerobic exercises. While any amount of exercise is good—especially if you’ve just started or haven’t exercises in a long time—the key to weight loss is getting your heart rate elevated. You can learn more about your target heart rate through the American Heart Association. If you’re new to the exercise game, though, and just want a general idea of how much effort you should be exerting to get your heart rate elevated, you should be walking, jogging or running hard enough so that it’s slightly difficult to talk while you’re exercising. It shouldn’t be impossible, but it should be at the very least uncomfortable to carry on a conversation. As far as length goes, aim short in the beginning. If you can run or jog for 20 minutes, great! The ideal is between 40 and 60 minutes inside your target heart rate zone, but at the start, 20 minutes is plenty. How do you know when to step it up a notch? When 20 minutes becomes easy or is no longer a challenge.


http://www.americanheart.org/presenter.jhtml?identifier=4736

Now, as I said before, there’s no one exercise that is better than another when it comes to weight loss. Some like to run; others like to bike. Some like to use the elliptical machine; others use the rowing machine. Just do whatever you find to be most enjoyable (or at the very least, the least painful). You want to challenge yourself, but not so much that you perish the thought of getting on that treadmill or mounting that stationary bike. So pick the one activity (or, ideally, activities) that fits you best What about Weightlifting? While aerobic exercise burns lots of calories while your exercising, weightlifting burns lots of calories when your not. See, when you lift a weight, you’re actually breaking down your muscles. But in the rest period—far and away, the best part of any exercise program—that’s when your muscles build up so that they’re bigger and stronger than before. And it’s this building and strengthening of your muscles that burns fat. Now, a lot of people who weight train do it to add weight. This makes sense, because muscle weighs more than fat. But considering this report is about how to lose weight, that’s not what we’re after. If you want to lose weight through weightlifting, you want to emphasize the amount of repetitions you do as opposed to the actual weight you’re lifting. So for losing weight through weight training, you want to do about eight to 10 repetitions over three to four sets. So, for example, if you’re doing bicep curls with a barbell, you’d lift with a weight that’s just heavy enough so that you begin to tire around the tenth repetition. Once you’ve curled on that tenth rep, wait about two minutes, and perform the same curl as before. You should do about three to four sets for each muscle group. But again, start slow, and work your way up.


Eventually, you’ll get to the point where you can do three exercises for every muscle group (e.g. For chest: bench press, elevated bench press, pec-dec; For back: Lat pull-down, bent over rowing, pull-ups). The idea is to work with weights every day, but never the same muscle group two days in a row (e.g. Monday-Chest and back, Tuesday-Biceps and triceps, Wednesday- Legs and shoulders). How Often Should I Exercise? Well, as I’ve been hammering home throughout this report, it’s all about calories in, calories out. The more you exercise, the quicker the weight will come off. If you find that you’ve been exercising regularly and your still not losing weight, then you’re either eating too much or exercising too little (perhaps both). The ideal is to work out at least five days a week, 60 minutes per day. If you can find the time and willpower to exercise at a moderate intensity—hard enough so that it’s slightly difficult to talk while jogging—then results won’t be too far behind. It won’t happen all at once (remember, a pound of weight is 3,500 calories), but little by little, you’ll get to your goal weight. Here are a few more tips to live by: Small things make a big difference. Small alterations to each meal add up over time. For instance, instead of using two tablespoons of dressing on your salad, use one tablespoon. Instead of getting two helpings for dinner, get one large helping and don’t go back. Or, if you really feel like going back for seconds, load up on vegetables that will fill you up (in my experience, no vegetable is more filling than broccoli). Eat breakfast. Cutting out meals may sound like a good idea, but the famished feeling you’ll have will only make you want to eat that


much more come lunchtime. So fill up with a good breakfast that’s rich in high quality protein and complex carbohydrates (a bowl of slow-cooked oatmeal with blueberries, bananas and a touch of agave nectar is a good example of a well-balanced breakfast). Late night snacking does not lead to weight gain. Excess calories leads to weight gain. Think about it. What if you don’t eat dinner at your usual 6 or 7 o’clock? Does that mean you should skip out on dinner entirely? Of course not! The time of day you eat does not determine whether the body converts calories to energy or to fat for storage. That’s more a function of how much muscle mass you have and what kind of activity (or lack thereof) you’ve been doing throughout the day. Don’t believe me? Well, believe a 2006 study published in the journal Obesity. That’s where researchers from Oregon Health & Science University dispel the notion that late night eating leads to weight gain. I could tell you all the details, but why not read it for yourself? Avoid Diet Sodas. True, diet sodas don’t have any calories, but studies have shown that people who drink diet soda tend to eat more food. A 2005 study performed by researchers from the University of Texas found a 41 percent increased risk of obesity for every can or bottle of soda consumed. Researchers believe the faux sugar triggers something in the body to seek out more sweet treats, a longing that’s never fully satisfied. Replace soda with—you guessed it—water. Try it for two weeks. I’m willing to bet that you won’t go back to your soda-chugging ways.


http://www.sciencedaily.com/releases/2006/02/060202080832.htm

Don’t chew gum. Wrigley has a campaign going on called the “3 P.M. Snackdown Challenge. “ The “challenge” is to replace the mid-afternoon snack with a stick (or several sticks) of sugar-free gum. Granted, a stick of gum has fewer calories than a pretzel stick, but gum stimulates the body’s appetite by stirring up digestive juices. That leads to cravings If you have the willpower to stick to gum chewing, then I suppose you can try it, but if you’re struggling with weight now, chances are good that you’ll eventually succumb to the enticings of your appetite. Much better to have a small handful of a food that satisfies your hungry horrors and is nutritious at the same time. Almonds work wonders. They have just the right amount of protein and fat to satisfy. Write it down. Ever notice how writing rather than speaking helps you better articulate what you’re trying to say? The same rule applies to weight loss. When you eat cavalierly, it’s easy to forget how much you ate. So when you eat, write it down then and there. It’ll help you remember what you ate throughout the day and it gives you an extra second to gauge whether or not you’re really hungry. Slow down. Unless you’re in a pie-eating contest or have ambitions to be the next Joey Chestnut, don’t wolf down your meal. Eating is to be enjoyed, not rushed through. Besides, it takes 10 to 20 minutes for the brain to realize whether or not the body is still hungry. Now, that doesn’t mean you have to wait five minutes before taking a second, third or fourth bite, but physically let go of your fork or spoon now and then. It helps you enjoy each bite a little bit more, and it gives your brain the extra time it needs to recognize its level of hunger.


I wish you the very best in your weight loss endeavors. Frank Mangano

Founder, Natural Health On The Web http://www.naturalhealthontheweb.com/


http://www.naturalhealthontheweb.com/

About Frank Mangano: Frank Mangano is a bestselling author, researcher, health advocate and entrepreneur in the field of alternative health. Mangano is the author of several books including The 60 Day Prescription Free Cholesterol Cure, The Mind Killer Defen e, which he co-authored with Dr. Cynthia Foster, M.D. and Kim Wierman, and The Blood P es ure Miracle, which continues to be an Amazon.com bestselling book. Additionally, he has published numerous reports and a considerable amount of articles pertaining to natural health.

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