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Muscle and Fat Loss

Friday, September 24, 2010

Muscle and fat loss are interconnected, and most people don’t realize it.

1.  Muscle burns more calories than fat.  If you have more muscle on your body, you burn more calories even when sitting down.

2.  When you exercise for “losing weight” you might build more muscle weight than you lose in fat weight.  FOCUS ON FAT LOSS, NOT WEIGHT LOSS.  Putting on toned muscle weight is good for your health.  In the beginning of your “weight loss” program you might actually might put on more muscle weight than you lose in fat weight.  Losing fat while putting on toned muscle is your primary goal.  Don’t worry so much about what a weight scale says.  Any weight increase might be something as simple as water weight from finally drinking enough water each day.

3.  If you have been a coach potato for awhile, your muscles have adjusted to how strong they need to be sitting on a couch.  Beginning an exercise program of walking  and simple exercise is going to build muscle weight quickly, because your body is readjusting to how strong it need to be for a more active lifestyle.  Once again, stop worrying about the weight scale numbers.  Focus on fat loss and muscle tone. 

Muscle and fat loss should be your priorities.  Be free from the habit of standing on the scale and looking for your latest pounds number.  Fat loss is the key and now you know better.

To your health and fun,

Jack Bannon

P. S.  Don’t forget to sign up for your free Lose Fat Secrets newsletter.  Just click this link:  newsletter

Filed in Exercise, Health, Lose Fat | Tagged | Comments (0)

Healthy Lose Fat Plan

Monday, September 20, 2010

Are you looking for a healthy lose fat plan?  Here is a short, simple yet effective version of the plan you need. 

1.  Burn more calories than you eat.  You knew that!…

2.  Get the calories from foods that your body was designed to eat.  Lean meat, vegetables, and fruit.  Chips and sodas hold you back.

3.  Drink 8 glasses of water a day.  If you don’t drink enough water your body won’t process food properly.  You also can damage your internal organs by long term dehydration (not enough water). 

4.  Get some exercise to build muscle.  Exercise can be as simple as walking.  Muscle burns more calories even when you are sitting down, so you burn more calories all day.

5.  Don’t starve yourself.  You will burn your body’s muscle in addition to your body’s fat.

6.  Don’t cut out your favorite foods.  Just cut back on them.  Your mental health is as important as your physical health.

7.  Always think about the physical shape you want to be.  You tend to become what you think about most of the time.

8.  Get 7 to 8 hours of sleep a night.  You know how much sleep your body needs.  This will allow your body to restore itself.

There is your short course for a “healthy lose fat plan”.  Great ideas, but they don’t work without your action. 

Don’t start this plan today, start  immediately.

To your health and fun,

Jack Bannon

P. S.  Don’t forget to sign up for your free Lose Fat Secrets newsletter.  Just click this link:  newsletter

Filed in Health, Lose Fat, Nutrition | | Comments (1)

Fat Loss Tips Part 4

Monday, July 5, 2010

Here are a few more fat loss tips to help you look better and be healthier.  Each one is easy to do and effective.

1.  Stop eating before you are full.  It takes up to 20 minutes for your body to tell you it has had enough food.

2.  Everything you track and record will improve.  This applies to everything, not just losing fat.  In a previous post I asked you to track your fat loss.  Now you need to record what you eat and when, what your exercises you do and when.  You will see patterns of what works for your body and what doesn’t.  That means quicker improvements.

3.  Don’t get caught up in “Designer” weight loss fads that have you eat only one kind of food, etc.  Give your body the foods it was designed for.

4.  You don’t need to join a gym to lose fat and lose weight.  Walk more.  Do pushing exercises like push ups.  Do knee bends only going 1/3 of the way down.  (Don’t do knee bends more than the point where your upper leg is parallel to the floor.)

KEEP GOING AND DON’T QUIT! 

These fat loss tips will work for you.

Here are links to  Part 3   Part 2  Part 1

To your health and fun,

Jack Bannon

P. S.  Don’t forget to sign up for your free Lose Fat Secrets newsletter.  Just click this link:  newsletter

Filed in Exercise, Health, Lose Fat, Nutrition | Tagged | Comments (0)

Stop Food Cravings

Monday, June 28, 2010

Do you need help to stop food cravings?  Do you realize that most food cravings are emotional reactions, not physical hunger?

When you sit in front a TV, do you think:  snacks?

When you are going through your daily routines, are there events that trigger the thought of food or sodas?

If you are sad or depressed, do you look for something to snack on?

These are all emotional reactions to daily events and routines.  If you can change your automatic response of snacks or sodas to daily events  you will go a long way to controlling and lowering your weight.  Less calories in means less calories you have to burn exercising.

Here are a few suggestions to help:

Don’t have high calorie snacks at home.  Have bags of baby carrots in the refrigerator and munch on those.  Try any fresh vegetable or fruit you enjoy.  This really works, I tried it.

Don’t have sodas at home.  Try squeezing a real lemon in to a glass of water.  You need eight glasses of water a day, so this will help.

If you are depressed go for a 10 minute walk.  Your body will be regenerated and your mind will follow.  Depression can also be triggered by being in a certain place.  Move yourself away from that place rather than sit there depressed eating snacks.

If you are eating out of boredom you are wasting your life.  Life is too interesting to be bored.  Get a piece of paper and spend a little time writing out your “Life List” of all of the things you have wanted to do, places to go, things you would like to learn.  Then go to the library and check out a book about it, or start that project you have always wanted to do.  But DON”T sit there bored eating snacks.

These quick tips should help you stop food cravings.  Try them.  I have proven they work, and they will work for you also.

To your health and fun,

Jack Bannon

P. S.  Don’t forget to sign up for your free Lose Fat Secrets newsletter.  Just click this link:  newsletter

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How Do You Define Fitness

Friday, June 25, 2010

How do you define fitness?  Do you think of a marathon runner or a muscular body builder?  Does your definition imply somebody who could be an Olympic swimmer?

Let us try this definition:  somebody who has cardiovascular efficiency, flexibility, endurance, and muscle strength.  The athlete examples fit this definition, but it could also describe a person who walks every day and keeps their body weight down to recommended levels.

Why would I point this out?  Many people give up losing fat, losing weight and getting in shape because they can’t see themselves having an athletic  body.  So they do nothing.  You don’t need to have an athletic body.  You just need to have a healthy body. 

It begins with the first two steps. 

1.  Improve your diet.

2.  Get your body moving.  (Walking is good. )

You can do this.  Today.  Now how do you define fitness?

To your health and fun,

Jack Bannon

 P. S.  Don’t forget to sign up for your free Lose Fat Secrets newsletter.  Just click this link:  newsletter

Filed in Health, Motivation, Thoughts | Tagged | Comments (0)

Lose Fat Drink Water

Tuesday, June 22, 2010

If you want to lose fat drink water.  A lot more water. 

A high percentage of people are not drinking enough water each day, which affects the efficiency of their body.  Your body needs water to digest your food and to have your organs work properly.  There is more to it, but the bottom line is you will burn more calories if you are fully hydrated, ie have enough water in your body.  Not to mention you will probably live longer and have a better life.

I know this sounds too simple.  Yet it works.  Try drinking eight glasses of water a day, every day for a week.  You should start to see weight/fat loss.  The hardest part is remembering to drink your eight or more glasses every day.  Do this anyway.  Your body will thank you.  Lose fat, drink water…

To your health and fun,

Jack Bannon

 P. S.  Don’t forget to sign up for your free Lose Fat Secrets newsletter.  Just click this link:  newsletter

Filed in Health, Lose Fat, Nutrition | Tagged | Comments (0)

Courage to Change

Thursday, June 3, 2010

It takes courage to change your life.  You know what you need to change, but you can’t get the change started.  Courage does not mean a person is not afraid, it means that person goes for the change despite being nervous about it.  You need to focus on doing just one thing about that change today. 

Want to lose fat, lose weight?  Cut out one bad food or habit today.  In two days cut out another bad food or habit.

Want to quit drinking?  If you drink every day, cut back to every other day to prove to yourself you can do it.  Have a big glass of water after each alcohol drink.  You will drink less alcohol if you make this a habit.

Want to get back in shape?  Start EASY, don’t hurt yourself.  Do one exercise starting today.  Walking is a good choice.

Use this small-start method and you WILL have the courage to change.  Today!

To your health and fun,

Jack Bannon

P. S.  Don’t forget to sign up for your free Lose Fat Secrets newsletter.  Just click this link:  newsletter

Filed in Motivation | Tagged | Comments (0)

Simple Weight Loss

Thursday, April 22, 2010

Simple weight loss?  You must be kidding!

The principles are simple for you to lose fat and lose weight.  Walk a bit more for exercise, eat small meals more often, eat healthier foods, drink more water, sleep 8 hours a day. 

You are saying it can’t be this simple… 

There are five key points here.  Think 10,000 years ago.  Your body is designed by nature to:

1.  Walk around doing survival projects and foraging looking for food.

2.  Eat as you go, which means smaller meals.

3.  Eat fruit, vegetables and lean meat.  Not food in a box or a plastic bag filled with chemicals and oils.

4.  Drink water.  There were no soda machines or coffee bars for 99% of the time we have been on this earth.

5.  Sleep when you are tired.  This is when the body fixes itself.  And the body is designed to fix itself.  Think colds and cuts.

Are you helping your body do what it is designed to do?  Are you walking, eating small natural meals, drinking lots of water and getting enough sleep?  Can you do this?  YES!

Everybody is over-busy these days.  In fact we are too busy doing things that won’t matter 3 days from now, much less 3 years from now.  Improving your health will matter for the remainder of your life.  THAT is important.  Do the important things first.  Look out for your family and look out for your health using these suggestions. 

Do these simple weight loss principles today for your yourself and your family.  

To your health and fun,

Jack Bannon

P. S.  Don’t forget to sign up for your free Lose Fat Secrets newsletter.  Just click this link:  newsletter

Filed in Exercise, Health, Lose Fat, Nutrition | Tagged | Comments (0)

Sugar Cravings

Sunday, March 21, 2010

Sugar cravings and binge sugar eating dramatically slows down your body’s ability to lose fat and lose weight.  How do you stop the sugar cravings?  Here are a some helpful suggestions:

1.  Don’t have the sweets in your house.  If the sweets are not there you can’t eat them.  No sugar calories.

2.  Eat fruit instead of the sweets.  You will get the great fruit taste and healthy food instead of empty calories.

3.  Think of yourself as a thinner person.  If others can lose fat, YOU can lose fat.  Realize that other people not as smart as you, emotionally strong as you, or as clever as you have beat their sugar cravings, lost weight and lost fat.  Remember this is true and you will beat your sugar cravings.

To your health and fun,

Jack Bannon

P. S.  Don’t forget to sign up for your free Lose Fat Secrets newsletter.  Just click this link:  newsletter

Filed in Health, Lose Fat, Nutrition | Tagged | Comments (3)

How To Lose Body Fat

Thursday, February 25, 2010

Here is a simple suggestion for how to lose body fat.  I have proven this quick and simple method works.  Ready?

Make a personal rule to never eat after 7 PM or 8 PM, depending on whether you go to bed earlier or later.  Your choice.

By sticking to this rule EVERY DAY, you will:

1.  Stop any late night binge eating.  Binge eating probably puts on most of the fat building calories you eat.  Cutting junk food calories means less fat.

2. Your body will have a chance to properly digest your dinner before you go to sleep.  Better digestion will help you sleep more soundly.  A good night sleep gives you more energy to live your life like you want to.  Sleep also keeps you healthier overall.

The “How to lose body fat” question sometimes has a few easy answers.  Please try this one.

To your health and fun,

Jack Bannon

P. S.  Don’t forget to sign up for your free Lose Fat Secrets newsletter.  Just click this link:  newsletter

Filed in Health, Lose Fat, Nutrition | Tagged | Comments (7)