The FAT BURN Blog

Well Day 50 is here and I have to admit I have mixed feelings about my progress.

Okay … I have been achieving results as far as fat loss is concerned. In fact I have gone from 116.1 kg at the start of this 100 Day Mission to 111.6kg today. So that is a loss of 4.5kg (10 pounds) during the first half of the mission.

So from a fat loss point of view I am happy … though I am slightly behind on achieving my goal. My goal is to get to a bodyweight of 105kg by the end of the challenge. So I have to lose 6.6kg in the second half of the challenge. Not impossible and definitely a challenge

The reason I am having mixed feelings is that I have been failing in my committment to update my progress on a regular basis here at the blog.

For the most part I have been taking my pictures on a daily basis. I think I may have missed perhaps three days which is not to bad going. As far as keeping my food journal I have dropped off on this and need to get back to it.

I have failed in the past few weeks in my committment to update the blog and also to support my fellow Shredders in their journeys.

Whilst I am not into excuses, I have been feeling overwhelmed with life over the last few weeks. The renovations on our house in Geelong are taking more time than originally thought. In the next couple of weeks I will be spending a lot of time finishing off the renovations getting ready to move in. So during this time I will not have internet access.

Not much I can do about that for the next few weeks. I will do my best to keep as regular as possible in updating my progress, and also in supporting other shredders.

Ok … now that I have that off my chest

Today I went for a walk … started raining farily heavily and it was a liberating feeling not giving a damn about being totally soaked. Decided to run for a bit and discovered I was fitter than I had thought. Originally I was not going to start running until I was down to 105kg … maybe I will start to build it into my program earlier.

Here are my Day 50 pictures … half way there

No doubt you have seen the ads. Weight loss clinics like Curves and Contours claiming you can burn up to 500 calories in just 29 (or 30) minutes following their circuit workout.

Wow … sounds promising … 500 calories in just 29 minutes.

Maybe this is the solution you are looking for? So like millions of others you pick up the phone and call Curves or Contours to enquire about how you too can burn massive calories while barely breaking into a sweat. Of course the nice lady on the other end of the phone sounds very convincing as she explains how the equipment is all based on the latest hydraulic technology. She tells you that the workout is based on resistance training (which is a good thing) and because it is low impact you will not be left sore with tired muscles.

All sounds fabulous right?

Here is the one question no one ever asks them though that you should…

“Can you send me a copy of the independent Scientific Research study showing that the Workout does in fact burn 500 calories in only 29 minutes for the average person?”

That will put an end to their cheery little sales presentation.

Why?

Because there simply will not be such a study … if there is I will run naked down Bourke Street in Melbourne at peak hour. For those of you who do not live in Melbourne it is a busy main road in the heart of the cityt.

How can I be so confident that I am prepared to risk the embarrassment and possibly being arrested by running naked down Bourke Street?
It is a simple matter of science…

Let me explain. I am a 6 foot 1 guy who is solidly built and carrying a fair degree of muscle. When I get on the Treadmill for 30 minutes and complete cross country training on high intensity (80% MHR) … in other words I am going flat out … I can only burn approximately 300 calories.

How is it possible then that a middle aged overweight woman could burn 500 calories in 29 minutes at a lower intensity rate?

Simple answer … It is not possible! Unless I am missing something???

Now, I am not saying that companies like Curves and Contours are blatantly lying to you!

What I am saying is that the marketing practices they use are questionable at best. They dangle the 500 calories with low intensity exercise carrot to lure you in. The truth is you will never achieve anywhere near this sort of caloric usage.

They could just have easily promised you could burn UP TO 5,000 calories in 29 minutes and the statement would have been just as accurate. In other words, even if you burn just 50 calories, then by definition you fit into their marketing claims.

Do not be misled by deceptive marketing practices!

Again … find 10 people who have achieved significant successful long term weight loss and sustained that loss for more than a year in one of these weight loss clinics. I dare you :

By the way … here is a picture I found of one such weight loss clinic just so that you know what I am talking about here. (I do hope that the lady in the yellow top is not the fat loss coach):

Okay its Day 43 … Im back on track and focused.

Today instead of going to the gym to do my cardio I went for an hour and half walk. I enjoy walking and it gives me a good chance to clear my head and some thinking time. Very important when you have a busy life.

So one week to go until the midway point of the 100 Day Mission.

When I started on the 100 Day Mission I was at 116.1kg and my goal was to reach 105kg. This means that I had to lose 11.1kg during the 100 days. Therefore by Day 50 I needed to be at appx 110.5kg.

At this point in time I am a little behind. I have been hovering at just under 112kg for the last week. So the big question is can I burn 1.5kg of fat in 7 days? hhmmm its a big ask but I will be going for it.

I am planning on upping my cardio for the next week or two. Instead of only doing cardio 3 days a week I am now doing cardio for half an hour after my weight sessions 3 days a week, and then 3 days a week of additional cardio.

In addition to this I am tightening up on my food intake for the next week, dropping out some carbohydrates, and lowering my calories a little for the next week.

I will keep you posted on how this goes and if I am on track or off by the 50 Day mark.

Oh … something exciting happened this week.

Many years ago I read a book called “What To Say When You Talk To Yourself” by Shad Helmstetter. It is a book about how we program our minds through Self-Talk. I believe it is a really important concept especially for weight loss.

At the time when I read the book I started to experiment with creating my own Self Talk audio programs for weight loss and did lose quite a bit of weight listening to them.

Well this week I found some audio programs by Shad Helmstetter on Self Talk for weight loss. I have started listening to them and wow are they powerful for focusing your mind on your goal.

I will write an article on this concept in the next few days as I think it is an important one for anyone looking to lose weight.

Okay here are todays pictures:

I have been doing a lot of research on different solutions for weight loss. Many regular readers of the Fat Burn Blog will know I am currently studying to become a Certified Personal Trainer. My goal is once I get myself into shape to go and develop Fat Loss Programs for others and help them to also get in shape.

My belief is that the biggest health crisis in the world right now is Obesity and Overweight with all of the combined consequences that follow. So I am going to dedicate my life to working in this field.

In doing this research I came across a reserach study from the National Weight Control Registry. This is a registry of people who have successfully lost 30 plus pounds and kept them off for a year or more.

This research study indicated that 55% of people who where on the National Weight Control Registry lost the weight with the help of a formal weight management program. 91% of these people had also tried to lose weight in the past.

This is definitely in line with my thinking and where I was planning on going with my future business.

What I have been thinking is running a 10 Week Fat Loss program which consists of a weekly meeting for an hour and half. Each week will cover a different component of fat loss including nutrition, exercise, mindset, motivation etc.

The weekly group meetings will also have a strong emphasis on group support, accountability to your goals, and recognition for success. My goal is to create a totally positive supportive environment where people feel empowered to achieve fat loss success.

So here are a few questions for readers of the Fat Burn Blog:

* Would a 10 Week Weight Loss program appeal to you personally? Why or Why Not?

* What would be the ideal group size? eg 10 people, 20 to 30 etc?

* What topics would you like most focus on?

* What would be a reasonable price point for the 10 week program?

* Have you been involved in such a weight management program in the past and what were your experiences?

* Do you believe that being part of a 10 Week program would improve your chances of success?

I would love to hear your feedback. Please leave your comments if you have any thoughts on this.

I think it goes without saying that my first step is to get myself into shape (so this is planned for down the track), and secondly that I will complete my Personal Training certification to go with my Results Coaching & NLP Trainer certifications.

Well I am back in the land of the living today after a few days laid up with a migraine. I don’t get them often but when I do … look out

I think I may have been pushing myself to hard lately which lead to the migraine. My wife and I are renovating two houses, getting ready to move and I have been going as hard as ever in the gym. So the combined effect lead me to requiring some rest. Amazing how the body gives you some not so subtle clues.

So I am back and feeling a lot better thankfully.

Day 42 … I really want to make some progress in the next week so that by Day 50 I am well and truly on track for my goals for the 100 days.

Here is todays picture:

Hey … just a quick note for today!

Have been suffering from a migraine for the last few days. So have had yesterday and today off from exercise and laying low.

Will update blog and progress tommorrow when feeling beter.

Day 40 is here. Things are going good.

My bodyweight for Day 40 is 111.9kg so I am still well on track to achieve my goal for Day 100 which is to get to 105kg.

In the next 10 days I really want to ramp up the weight loss so that by Day 50 I am slightly ahead of the curve

I have been absent for a few days. Been busy with renovations in Geelong. Apologies to my fellow Shredders for not having a chance to get around to your Blogs. Will do so soon.

Here is todays pic … my wife is away so taking pics myself:

Yes that is right … I am still fuming!

On the 19th June 2006 USA Today reported that the worlds leading junk food manufacturer, whoops, I mean chocolate manufacturer Nestle was to buy the worlds largest weight loss centres Jenny Craig.

Say what ????

The deal was for a lazy $600 Million.

Even today this still blows my mind. Think about …

Nestle is a company that by any sensible persons reasoning has been a major contributor to the world obesity epidemic through its production of highly adictive and highly fattening product range featuring every ones favourite … CHOCOLATE !!!!

So having been a major player on the world obesity scene they now turn around and purchase Jenny Craig.

Talk about double dipping on profits.

I can just hear the conversations around the boardroom …. Lets make em fat with our chocolate (and other junk food) range, and then turn around and sell them the weight loss solution with Jenny.

What I find disturbing is that there is not more public outrage over this coupling of seemingly unfit bedfellows …

Call me critical … but I do think it is time to get real Nestle!

Here is the link to the USA Today story:

http://www.usatoday.com/money/industries/food/2006-06-19-nestle-craig_x.htm

What are your thoughts? Leave a comment and your thoughts on this. Am I just crazy … or is this wrong, wrong, wrong?

Okay I admit … today I pigged out and I enjoyed it!

Well I guess I need to keep things in context …

When I say I pigged out it was nothing like the pig outs I used to have before commencing my fat loss journey.

My pig out was at lunch … I had a chicken burger with chips … hot chips … oh yum !!!

I think I was going a bit ratty on low calories and I have not really been taking my free meals that often. So today was the day to indulge a little.

Great thing is I am straight back to totally focused. For dinner I had chicken breast in a little satay sauce with lots of salad.

So my point is this … when you take a free meal keep your focus on the next meal and how you can make it a compliant meal. Get straight back to eating correctly. The sooner you get back on the horse the easier it is.

Having a free meal on occasion (especially when you are eating clean) is important for both your mindset, and also to let your body know that there is no famine and food is abundance.

Well back to protein shakes and oats

Here is todays pictures:

Winner of the Australian version of Biggest Loser, Chris Garling had some fairly impressive results. He lost a staggering 70kg (154 pounds) during his time on the Biggest Loser reality tv show.

Sounds great right?

Well the question you always want to ask about any weight loss is how long has it lasted.

Research shows that 95% of people who lose weight through diets, dieting, fad diets, or starvation style diets will regain all of the weight plus some within 6 months.

Chris recently said …

“After I left the show I put on 30kg because I could no longer train 7 hours a day like I did in the house.”

He is now endorsing a new weight loss solution in Australia.

Now please do not get me wrong … I am not being critical of Chris, in fact I found his determination and focus to be quite inspirational.

My point is that you should not look at shows like Biggest Loser as having any resemblance to real world fat loss … unless of course you have 7 hours a day to train which I highly doubt.

In order to burn the fat in the real world you need a balanced lifestyle where you eat 90% fit foods, you exercise correctly 5 to 6 times per week, and you focus your mind to sustain your motivation over the long term.

Sensible weight loss is approximately 1 to 2 pounds per week (up to 1kg).

It takes time to lose all the weight.

I have always believed that the faster you lose weight the faster you find it again

So be prepared to take your time and enjoy the journey!