A 'Balanced' diet and abdominal fat

Q: I exercise on a regular basis at gym doing an overall exercise routine and I eat a good balanced diet but no matter what I do I still store fat at my abdomen.

I have tried different foods, low calories, protein and so on but no real change. I have read online about taking conjugated linolec acid supplements helping some people but then with a lot of things you also read negative reviews.

Can CLA make a difference or should I try alternative diets? I have an active busy job so it is not due to sitting around all day and just exercising for an hour at night.

I'm at my wits end is there any advice you can give me to maybe make a difference?

A: Do you really believe in 'balanced' diets? I must confess, I have no idea, after 20 years of research and practice, what this diet consists of. Also, balanced for what? Obviously, "low calories, protein" failed working against your belly fat, and for a good reason.

They could do nothing to improve your insulin sensitivity and put your metabolic resistance under control.

These things are very well researched and good health educators must start telling people that only when every meal will consist of foods having at least 2 grams of fats for every 1 gram of carbohydrates and protein COMBINED -- only then your body will be able to start burning your abdominal fat.

Since 2004, thousands of Banta dieters lose this exact stomach fat, invariably. Please fell free to go to http://bantadiet.com, look around, and register if what you see makes sense.

As to the CLA, here's an expert opinion:

Myth: CLA will melt the fat on your body, especially around your stomach, and help you tone up more quickly and easily. Take it, and those fat cells will vanish!

Fact: Despite those ads guaranteeing you’ll lose weight when you take CLA, this supplement "has no clear evidence to support this claim," according to Dr. Fred Pescatore, MD, MPH, CCN and author of The Hamptons Diet. "It is a medium chain triglyceride that may help metabolism and fat burning in the areas around the abdomen in an attempt to offset cortisol. However, in my opinion and my practice, I have never seen CLA do anything by itself for weight loss."

Suggested reading:

5 Myths about Weight-Loss Supplements

What Your Waistline Can Tell Your Doctor

About Metabolic Syndrom2

Weight Loss With Metabolic Resistance

Anti-insulin : Pro-insulin Ratio of Foods

Tanya Zilberter, PhD

Why is my healthy diet failing?

Q: I have tried nearly every "trick" there is. Many pills, many exercise routines and all "diets." I recently joined a gym, ate "healthy" high fiber, high protein, low fat, medium carb and still gained 6 pounds in 3 weeks while keeping overall calories around 1000...What is it?

A: If a 'high fiber, high protein, low fat, medium carb' diet failed working for you, the most likely reason is in the 'medium carb' part of it. The low fat can also make its contribution as well as the 1000 Cal. energy restriction, which just couldn't fail pushing your body into starvation mode.

But was a diet addressing metabolic resistance, insulin sensitivity, and essential fats on your "trick" list? If not, this is what I suggest you learn more about:

• Metabolic Syndrome
• Weight Loss With Metabolic Resistance
• What Is Insulin Resistance and Why Is It Harmful?
• Anti-insulin : Pro-insulin Ratio of Meals

Tanya Zilberter, PhD

Catabolic foods?

Q: I love eating chicken breast, salads and oranges. Its like I eat it all day. I was wondering if these foods are healthy for me, and if they are considered catabolic. Thank you.

A: Yes, these foods are good for you. However, it's important that you eat a variety of foods to get all necessary essential nutrients. For example, yogurt and other fermented milk products contain nutrients that support many important bodily functions, this is why yogurt belongs to the food group called functional foods.

As to whether they are 'catabolic' foods, it's important to understand the definition. "Catabolic food" is a term first used by Dr. Victor Lindlahr in the first half of the 20th century. It refers to foods that had, what he called, "reverse calories" - but why wouldn't you read all about it:

Catabolic, Negative Calorie...

Read more about functional foods

Functional Foods
Yogurt and the benefits of probiotics
Power foods: Health benefits of almonds, broccoli, and red wine
How Prebiotics Work

Tanya Zilberter, PhD

Q&A with Dr Zilberter

Question: What substitute for grapefruit can you advise for weight loss?

Answer: I cant think of any grapefruit substitute. However, there are diets not requiring grapefruit, why wouldn't you take a look, for example, at our (very successful and free for all) online Banta Diet? If it can interest you, visit Banta Diet and read about it. You can start from there just by clicking on the "start" navigation bar.

Question: What is nutritional value of black olives?

Answer: Here we go.

Black olives, 1 cup

Calories 141.48
Calories from Fat 115.87
Total Fat 12.87g
Saturated Fat 1.71g
Polyunsaturated Fat 1.1g
Monounsaturated Fat 9.51g
Cholesterol 0mg
Sodium 1187.7mg
Potassium 11.21mg
Total Carbohydrate 8.19g
Dietary Fiber 4.04g
Protein 1.19g

% Daily Value

Vitamin A 10 %
Vitamin C 2 %
Calcium 12 %
Iron 25 %
Vitamin E 9 %
Niacin 0 %
Folate 0 %
Vitamin B-6 1 %
Magnesium 1 %
Zinc 2 %
Copper 16 %


Question: Which fruits and vegetables contain 1mg of zinc per serving?

Answer: It depends on serving size and this serving can be huge considering zinc content of fruits or vegetables: it'd vary from 2,5 kg (roughly 5 pounds) in case of apples to 156 g of avocado. Most vegetables' portions would be as big as almost 5 kg!


Question: Can sauna help to lose weight?

Answer: Sauna can definitely help losing weight but if you are talking about immediate effect, it's water weight. However, when used regularly, sauna can help improve cardio fitness by forcing your heart to race. Good cardio fitness allows you to exercise at higher intensities thus burning more fat but also it can chage your food preferences. Also, extreme temperature require extreme body reaction of adaptation that takes energy. Experimental studies showed that even slightly elevated skin temperature results in significant loss of calories.

Read more:

Exercise intensity influences food choices
Fitness tests at home, calculators
What can increase heat production to burn more fat?


Tanya Zilberter, PhD

I did pretty well with Thanksgiving but am worried about all of the holiday parties

Losing Weight During the Holidays
by Jennifer May, M.S., R.D., M.S.
for DietWatch

Q: I have been steadily losing weight (around 1 pound per week) and want to try and continue this trend through the holidays. I did pretty well with Thanksgiving but am worried about all of the holiday parties and gatherings over the next few weeks, not to mention all of the holiday goodies that seem to turn up everywhere! I do walk for 40 minutes, 4 times per week. Do you have any suggestions?

A: 'Tis the season for holiday temptations! There are several things that you can do, as well as tips to keep in mind, to help you continue with your weight loss over the next several weeks.

First of all, keep up with your exercise! You may even want to try and add an additional day or two, or increase the amount of time you spend walking. Also take advantage of holiday shopping. Online shopping may be tempting but you don't get much exercise sitting at the computer -- hit the mall instead.

Start a food journal (or continue one); you can find one on the DietWatch site. This is a great way to keep track of what you are eating during the day. Plan ahead for days that you think you may indulge - have smaller meals during the course of the day so at the end of the day you've covered your bases. Enjoy your favorite treats in moderation and let other high-calorie foods that you don't really want pass. We all have our favorite cookies, pastries and treats. A few here and there is fine, just don't feel guilty about enjoying them! Have a small healthy snack such as a piece of fruit or yogurt before attending holiday gatherings. Going out with something in your stomach will make it less likely for you to overeat. Even if you find that your weight loss comes to a halt the next few weeks - don't worry! Just focus on maintaining what you have lost and once the new year hits, you can get back on track. For holiday weight maintenance tips, click here. Seasons Greetings!

---

Jennifer May, M.S., R.D., M.S. is the Manager of Nutrition Services for DietWatch Jennifer holds two master's degrees from Indiana University, one in nutrition science and one in exercise physiology. Jennifer has taught nutrition and biology at the university level, and has provided nutrition and fitness counseling and coaching for individuals, medical facilities, health organizations, and schools. She has produced educational materials and has appeared frequently on radio and television.

I'm really overweight, but not sure what my goal weight should be

The ultimate measure of fat loss

Rob Poulos
Zero to Hero Fitness

One of the most common questions I get from readers of this
newsletter is in regards to how much a person should weigh, or
what their ideal weight should be.

In fact, I get this question nearly every day from a handful of
new readers...here's one I got recently:

Hi Rob,

I am 38 years old, and just 5'1 inches in height. I'm really
overweight, but not sure what my goal weight should be. I
want to fit into a size 4...I'm in a size 12 now. Can you help?

Why is this such a big mystery to people? Okay, there is a
simple answer here, but it's a two part answer...

First off, while it's awfully tempting to measure your progress
by what the scale says and what dress size or waist size you
want to get to, this is often a big trap. Why?

Because the ultimate measure of fat loss is your overall body
fat percentage. If you're reducing your body fat percentage
significantly, and you're still not at your "goal weight" or
have a waist measurement that's not where you think it should
be, you may become frustrated for the wrong reasons.

For instance, for many men a 30 inch waist is one of the true
measures of leanness and health. But, what if your bone
structure doesn't allow for this measurement? What if you've
surrounded your waist with rock hard muscle?

I'm a prime example, being rather tall (at 6'6"), even at a year
round body fat of around 10-12%, my well defined waistline
hovers around 32 inches. Does that mean I'm doing something
wrong?

What matters is your overall body fat percentage. So, what's
ideal? For men, anywhere from 14-17% will draw plenty of stares
from the opposite s.ex, while women who get in the 19-22% range
will make most of their f.riends green with envy.

Trust me, get into those ranges or a bit below and you'll stop
caring so much about your body weight or dress sizes or waist
measurements...You'll look so good you won't have time to care!

And what's the best way to lower your body fat percentage
quickly? Use an intense form of full body resistance training,
forcing your body to adapt quickly by adding fat burning muscle
mass while training your body to store calories in your muscles
instead of fat cells.

You know, this is the exact exercise I teach you in my Fat
Burning Furnace eBook, and if you haven't read it yet, you need
to go and do that right now.

I lost over 40 pounds of fat, totally reshaped my body and
dropped my waist measurement by 10 inches, boosted my energy and
health immensely...and I did in just a few months with workouts
that last just 15-20 minutes performed 2-3 times each week.

It took me years to learn all of the secrets I use...but you can
download my eBook right now and discover them for yourself in
just a few minutes here:

Fat Burning Furnace

Here's to getting lean, strong, and healthy for life,
Rob Poulos
Zero to Hero Fitness

Metabolism-Boosting Dietary Secrets

Question: What is the "Every other day diet?"

Answer by Mike Geary,
Certified Nutrition Specialist
Certified Personal Trainer
Founder - Truth About Abs

I just finished a huge meal with my family today -- ham, yams, mashed potatoes, green bean casserole, and ice cream & cake as dessert...

Yeah, I know... how could a fitness professional like myself ever consider gorging on such a huge calorie-dense meal?

What if I told you that you can still eat your favorite foods while simultaneously shedding body fat like crazy... Yes, it's true... but only IF you understand how to manipulate a few KEY aspects of your diet.

Today I want to introduce you to a unique dietary trick that actually allows you to eat your favorite foods while simultaneously boosting your metabolism so that you can shed off body fat easier. It involves a little bit of rotation of foods in your diet but is actually quite easy and fun to do once you get it right.

With the holidays here this time of year, this trick actually allows you to manipulate your daily food choices so that you can still enjoy whatever you want during the holiday gatherings, and if you do it right, you won't gain weight. In fact, if you do this right, you'll actually boost your metabolism and make it easier to burn body fat.

Let me be clear about something... by using this unique method, you do NOT need to starve yourself, overly restrict your food intake, or try to live on nothing but chicken, broccoli, and salad. Remember, if you do this right, you can actually enjoy most of your favorite foods every week.

My friend and colleague Jon Benson came up with this unique dietary system with the help of Jan Hauser. I have to say that it's brilliant what they've come up with. See for yourself
below:

Every other day diet

Jon and Jan were both obese years ago. Over the past four years, they perfected a System that shows you how they went from obese to "cover model" fit and still eat their favorite foods. Not "once a week" either -- they INSIST you eat delicious food frequently and without guilt or worry.

Even better, they never count a single calorie!

They get to eat pizza, burgers, ice cream, and more -- and still drop the lbs! This is not a pill or a scam, this is science applied to the real world. The science: you take advantage of the fact your body prefers a change of pace and can respond by burning ugly fat.

The real world: no one is going to eat salad and tuna every day for the rest of their life in order to shed bodyfat and feel good again.

Simple, right? Common sense! You absolutely MUST HAVE a diet-plan you can live with for life. And that's what this is.

Even better: through our special website below, you get this new System at half price for a limited time only:

Every other day diet


Enjoy!

Don't be lazy... be lean.

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - Truth About Abs

Negative calorie balance: eat 500 less, burn 500 more?

Question: I am having difficulty losing the belly that I hoped to get rid of before taking a holiday trip. I am eating healthy,about 1500 calories a day, and I spend 30 minutes on my stationary bike or until it says I have burned 500 calories.

Since starting this in September I have only lost three pounds. I want to try something more radical.I propose to eat 1000 calories a day,and increase my stationary bike to burning 1000 calories. Will this work? I have heard of atheletes doing this before a competition.

Answer: It can work unless you are in the metabolically resistance state. But even if you are not, what the 1000 Calories will come from matters a lot! For instance, simply cutting down on carbs and adding the same calories coming with good fats allows you for 300 extra Cal. a day AND you'll lose more fat.

You might want to read how it happens following the links below or you can just take a look at our free complete program at bantadiet.com - it's based on this principle.

Suggesting reading:

Calorie Intake On Low Carb Diets
About Metabolic Syndrome
Fat Burning Index

Please don't' hesitate asking me any further questions,

Tanya Zilberter, PhD

Why can't I consume alcohol when I am doing Atkins?

Can I Booze & Lose?

eDiets

Dear eDiets
I am bummed. Why can't I consume alcohol when I am doing Atkins?
-- Name Withheld

You should not drink alcohol during Induction, but you can drink moderate amounts of alcohol during the Ongoing Weight Loss, Pre-Maintenance and Lifetime Maintenance phases of the Atkins Nutritional Approach. When given the choice, your body will burn alcohol for energy before it burns fat. But alcohol does not act as a carbohydrate, so it will not interfere with burning fat in the same way that sugars and other carbohydrates do.

Note: Use only mixers that contain no sugar or fruit juices. Even tonic water contains carbs and regular soda is made with sugar. Seltzer, club soda, mineral water and non-aspartame diet sodas are better alternatives.

This answer comes from Atkins Diet

Are you ready to sink your teeth into a new lifestyle, one that will help you drop pounds and improve your health? Try one of our 24 super diets, including the Atkins Diet Nutritional Approach. To get the ball rolling, simply click here and fill out a free profile.

The diet-friendly Halloween Game Plan

Tricks & Treats For A Healthier Halloween

By Joanne Eglash
eDiets Contributor

Ah, Halloween. Row upon row of brightly packaged, sweet and caloric candies call us from the store shelves. Hypnotized, you plot: "I'll buy two bags of chocolate-covered, caramel-filled mini bars, one for the trick-or-treaters and one just for me."

Halt! Before you succumb to such evils, dip your hand into our special eDiets Bag of Treats (no tricks!). Here's your diet-friendly Halloween Game Plan:

Purchase something different for trick-or-treaters this year. Having gorged already on candies galore, the kids will appreciate treats such as stickers, mini yo-yos, miniature granola bars, tiny boxes of raisins or fancy pens. And you'll appreciate having a house that's temptation-free.

For a creative outlet, forget about baking and decorating Halloween cookies. Instead, indulge your creative self by creating the wildest, craziest costume that you can dream up. Consider inviting a few friends over to share your special Halloween magic.

Have a face-decorating contest! Invite all generations, from Grandma (teach her how to draw daisies on her cheeks with wash-off face paints!) to your 3-year-old niece (who will go wild with permission to paint her hands with her version of a kitty!). Wind up the evening with treats for everyone, from sugar-free, carb-free candy bars for dieters to animal crackers and cocoa to drink for the toddlers (sugar-free cocoa is great for everyone!).

Make sure to shop for treats that you can enjoy without guilt on this special night. My favorites include:

Beverages: the Fruit2O bottled waters from VeryFine Products (www.veryfine.com). All of these drinks are sugar free, caffeine free, contain zero calories and contain no carbohydrate. They also have a natural tang of fruit flavor. My favorite flavor: natural cherry.

Candies: Whether you're counting carbs or calories, it's safe to indulge in the new zero-calorie, zero-carbohydrate Starbucks after-coffee mints in an array of flavors such as vanilla (my favorite) or cinnamon. Counting carbohydrates on a diet such as Atkins? Treat yourself this Halloween with my favorite low-carb delights: Labrada Nutrition's CarbWatchers Gourmet Sugar-Free Chocolate bars. These bars come in flavors such as Vanilla Creme and Hazelnut Crisp. They not only are sugar-free, but also contain less than 2 grams of net impact carbohydrate per serving (3 servings per bar).

Another great choice is the Atkins Endulge Wafer Crisp bars. They are sugar-free, contain 4 grams of net crabs and are deliciously crunchy. These bars come in flavors such as Peanut Butter and Chocolate.

Ice Cream: If you're counting calories, savor a sugar-free Fudgsicle or Skinny Cow low-fat ice cream sandwich. Following Atkins or another low-carbohydrate food plan? Indulge in an Atkins ice cream cup! At 4 grams of net carbs and 130 calories, this is a treat that both calorie-counters and carb-counters can enjoy. If you really want to feel like you're having the ultimate treat, try the vanilla Atkins ice-cream cup with zero-carbohydrate, sugar-free syrup (the perfect treat for any dieter with a sweet tooth)! My favorite syrups: Atkins sugar-free vanilla and caramel syrups and Da Vinci Gourmet pancake (we're talking serious maple flavor here) and peanut butter sugar-free, zero carbohydrate syrups.

Crunch n' Munch Foods: Counting calories? We're talkin' air-popped popcorn sprinkled with garlic salt, cut-up raw veggies sprinkled with Mrs. Dash or Molly McButter and cut-up fresh fruits (tip: try an assortment of fall apples cut up and sprinkled with Equal and cinnamon). Counting your carbohydrate intake? Fry up some bacon until it's extra crisp, munch on a handful of fried pork rinds or try the classically crunchy Atkins Crunchers in flavors like sour cream and onion.

Congratulations! You've conquered the ghosts and goblins of Halloweens past!

Why do it alone? eDiets health and fitness experts will customize one of our 24 meal plans to match your needs and preferences. Our online Community groups, mentors and motivational gurus can make adopting a healthy lifestyle so much easier. Do something good for your body, visit eDiets and fill out a free personal profile to learn more.

Joanne Eglash has worked as a journalist for more than15 years, specializing in health, fitness, diet/nutrition, lifestyles, careers and relationships. Among the publications and Web sites for which she has written are Shape magazine, Fit Pregnancy magazine, Working Mother magazine, KidsHealth.org, ePregnancy magazine, Every Baby magazine, Entrepreneur.com, the San Jose Mercury News, the Christian Science Monitor, Netsurfer Digest and more. She is the author of How to Write A .com Business Plan: The Internet Entrepreneur's Guide to Everything You Need to Know About Business Plans and Financing Options (McGraw-Hill, 2000).

30-Minute Workouts

We've all seen the commercials, "The perfect body in just 30 minutes a day, 3 days a week!" But can it be that simple? Fast can be effective if you adhere to these rules of fitness.

Can Express Workouts Work for You?

By Michele Batz, M.S.
eDiets Contributor

You've all seen them, the 30-minute workouts practically at every corner of our nation! The claims and hype on television that you can get the results you desire in 30 minutes, three times a week. But, come on, does it really work?

You bet it does! Especially for the beginning exerciser or the individual who hasn't worked out in a very long time. Let me explain: If you are new to exercise, I know those traditional gyms or recreation centers can be very intimidating. Places like Curves and just-for-men exercise gyms offer the client a safe, efficient and effective workout for men and women of all ages and fitness levels in one convenient location. When the 30-minute gyms are located in your own neighborhood, you will have developed the discipline to workout three times a week or more. Why does it work? Because it's there!

Science has proven the 30-minute workout is effective, and you will see results with the hydraulic resistance machines, which incorporate aerobic exercise, strength training and stretching for a complete workout. Researchers from the Baylor University Exercise and Sports Nutrition Laboratory, led by Dr. Richard Kreider, Ph.D., FACSM, found that during the 30-minute workouts, women and men averaged about 65 percent of their heart rate maximum -- plenty to improve cardiovascular fitness, but not so strenuous as to discourage women and men from coming back. They also increased muscular strength.

Depending on your fitness level, these 30-minute workouts can burn 164 calories to 522 calories per 30 minutes. It varies with each individual. The Baylor studies also found that sedentary and overweight women who followed the workouts for a period of 14 weeks raised their resting metabolic rate by as much as 400 kcals/day. They reduced their weight by an average of 14 pounds and lost an average of two inches from their hips and three inches from their waists while showing a 20 to 30-percent improvement in strength and a 15-percent increase in aerobic capacity.

Those numbers are impressive, and I salute these franchises that are reaching multitudes of men and women to get out and move it!

But… (there is always another side) if you are in shape and have been working out, these 30-minute programs will not enhance your present workouts. The routine of going to the same 12 machines and jogging in place after each resistance machine, will not light you up inside. You need a challenge in your workout. If you are looking to enter your first 10k race or a triathlon, get the extra help you need from a personal trainer or a program that is geared higher for your present fitness level.

The 30-minute workout will work for you if haven't exercised ever in your life or you have been sedentary for a period of years. It will rev up your metabolism and allow you to eat (with guidance) a variety of foods. By combining a healthful diet and your new 30-minute exercising, you can achieve permanent weight loss.

All it takes is 30 minutes a day, three times a week to improve your quality of life, so stop by your local 30 minute workout facility to find out more.

Good luck to you and your new way of life!

The fitness pros at eDiets can show you how to combine exercise and nutrition to get the best results. This is what you've been looking for. You will need to make the commitment, but isn't it time to finally take care of you? Visit eDiets to get started

Exercise for sagging skin?

I'm Starting to Sag...

Question:

The skin in my breast area is starting to sag. I'm concerned this will get worse as I lose weight. Is there anything I can do from an exercise standpoint?
-- S.T.

Answer:

If you're referring to the chest muscles, they can easily be tightened with proper weight training. However, it's a different story if you're referring to the actual breast tissue.

Breast tissue can't be toned by exercise but many times we judge too quickly. My recommendation is to get to your goal and make sure weight training is an integral part of your program. The best method for changes in body composition is a combination of efficient nutrition (including water intake), weight training and cardio.

You may not be able to make changes to the breast tissue but you can make it look better by working on the surrounding muscle. Do exercises designed for the upper chest such as the dumbbell incline press and dumbbell incline flys. These movements create a "lift" of the upper chest. Don't be too concerned about a saggy appearance at this point. When we try to make body composition changes, there's often some degree of fluctuation in the appearance of the body as we move closer to our goal. Think of it as a sculpture that isn't quite complete.

Want flatter abs? Leaner legs? A better butt? Let eDiets help you shape up and slim down with one of our 24 personalized diet plans! Visit eDiets to get started today with a free diet profile!

A drug-free competitive bodybuilder and 2005 winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics

Is cardio bad for me?

Q. I read an article called Two Fitness Disasters That Are Threatening Your Health. The MD who wrote it says that cardiovascular exercise will not protect your heart and that aerobics makes your lungs shrink. Long-distance workouts, especially marathons, are supposed to be bad your heart and mimic the effects of heart disease. Is this true?

A. I think Dr. Sears (the author of the article) makes a good point when he says that long-duration cardiovascular exercise is not the best way to get lean. And is marathon running going to cause health problems for some people? Probably. Too much exercise, just like too much of anything -- including a seemingly harmless substance like water -- isn't healthy.

But when he says that cardiovascular exercise, "will not protect your heart, and aerobics makes your lungs shrink," or that it will "accelerate several negative consequences of aging and cause other health problems," then I think he's really going off on a limb.

Dr. Sears quotes the work of Dr. Arthur Siegel, director of internal medicine at McLean Hospital in Massachusetts and assistant professor of medicine at Harvard University, to support some of his claims.

I can't say that I've looked into the subject of cardiac health and marathons in any depth, so I wrote to Dr. Siegel to get his opinion on the subject.
Here's how he replied... (click here)

Sincerely,

Christian Finn, M.Sc.
Editor, The Facts About Fitness

The rest of this report is available in the Members-Only Area. Subscribe to the Members-Only Area and you'll enjoy immediate access to a "secret vault" of expert knowledge and university-tested tips and tricks you can use to shed stubborn fat once and for all... get bigger biceps, broader shoulders, a bigger bench press... or strip away the fat from your belly to reveal a flat and attractive stomach. Click here now to join.

Exercise and dieting with metabolic resistance on a low carb diet

Question: I just read your article Exercise and Low Carb: moderate intensity is recommended. A couple of questions came to mind regarding my personal eating and workout plan. Would you tell me if I'm on the right track?

I currently eat a diet of 1350 calories a day with the following breakdown: Carbs: 15 percent, Protein: 42.5 percent and Fat: 42.5 percent (those are rough percentages - I basically eat around 50 grams of carbs, 100-144 grams of protein and about 64 grams of fat per day...give or take).

My exercise plan is to do either step aerobics (30-40 minutes) straight and then do weight training either combined with step aerobics or just lifting dumbbells alone without doing the combination.

I am metabolically resistant, 36-years-old, 188 pounds, probably about 30 percent body fat (maybe a little less), 5' 8.5" tall. Weight is better with this plan, but I have a feeling it won't last long. I have done low-carb for a long time and I think I was at too low of an intake rate for too long and so my weight training was self-defeating. My body was what seemed to me in starvation mode and wasn't allow me to build muscle. I was working hard, but no results. This is my new plan above. What do you think in light of your article and my information.

Thanks, Patricia.

Answer:

Dear Patricia,

My short answer is: With metabolic resistance, you might want to reduce the amount of protein, increase the amount of good fat (fish, oils, nuts, avocados, etc.) and add high intensity intervals to your steps.

To read more about all this, here is my suggested reading list.

Interval training is good for metabolic resistance
Until recently, in order to improve cholesterol profiles of people with metabolic syndrome, doctors usually advised a moderate-intensity exercise such as walking.

Now, we have new information indicating that though it's good enough for weight loss and blood pressure, it may be not enough to improve your cholesterol profile:

Dieting With Metabolic Syndrome

Tanya Zilberter, PhD

Is cardio bad for me?

Q. I read an article called Two Fitness Disasters That Are Threatening Your Health. The MD who wrote it says that cardiovascular exercise will not protect your heart and that aerobics makes your lungs shrink. Long-distance workouts, especially marathons, are supposed to be bad your heart and mimic the effects of heart disease. Is this true?

A. I think Dr. Sears (the author of the article) makes a good point when he says that long-duration cardiovascular exercise is not the best way to get lean. And is marathon running going to cause health problems for some people? Probably. Too much exercise, just like too much of anything -- including a seemingly harmless substance like water -- isn't healthy.

But when he says that cardiovascular exercise, "will not protect your heart, and aerobics makes your lungs shrink," or that it will "accelerate several negative consequences of aging and cause other health problems," then I think he's really going off on a limb.

Dr. Sears quotes the work of Dr. Arthur Siegel, director of internal medicine at McLean Hospital in Massachusetts and assistant professor of medicine at Harvard University, to support some of his claims.

I can't say that I've looked into the subject of cardiac health and marathons in any depth, so I wrote to Dr. Siegel to get his opinion on the subject.

Here's how he replied... (click here to read)

Sincerely,

Christian Finn, M.Sc.
Editor, The Facts About Fitness

The rest of this report is available in the Members-Only Area. Subscribe to the Members-Only Area and you'll enjoy immediate access to a "secret vault" of expert knowledge and university-tested tips and tricks you can use to shed stubborn fat once and for all... get bigger biceps, broader shoulders, a bigger bench press... or strip away the fat from your belly to reveal a flat and attractive stomach. Click here now to join.

FAT BURNING FURNACE FREQUENTLY ASKED QUESTIONS

If you have any questions regarding any aspect of the Fat Burning Furnace system that is not answered on this frequently asked questions page, you can submit a question at our support desk -> click here to ask

Q:	Your Fat Burning Furnace system looks fantastic! Will I need to take a week off of work to study it?
A:	Well, the book is fairly long because I wanted to cram every ounce of fitness knowledge I could into it to help as many people as possible achieve their fitness goals. However, I designed it to be easy to "consume". You should be able to get through the material in just a matter of hours. I am also providing plenty of pictures (and videos with the deluxe system) to help you understand the exercises and concepts right away.
Q:	Does your method require me to adhere to a strict eating plan and count my calorie intake every day?
A:	NO! While you certainly can’t eat loads of junk food and expect to burn fat maximally, the methods I recommend are super easy to understand and even easier to incorporate into your daily life. And you don’t have to count calories! The best part is, you can make this part of your lifestyle forever because your body craves the foods I recommend.
Q:	Will your recommendations make me get bulky muscles?
A:	Getting bulky is a relative concern…what might seem bulky to me may not seem bulky to you. That being said, most women and many men will not get bulky from following the techniques described in the Fat Burning Furnace book. This has to do with the fact that 99% of women (and most men) lack the necessary testosterone levels and other genetic factors to produce overly large muscles. What will happen is the development of shapely and sexy muscle that will make you the envy of almost everyone you know!
Q:	Will your system work for my family, both my young kids and my parents or even my grandparents?
A:	The principles recommended in the Fat Burning Furnace system do not discriminate against any age, including those in their late teens and senior citizens. In fact, the way I instruct my students to perform the Fat Burning Furnace exercise is ideal for all age groups. That being said, you should always get a full physical examination from your family doctor before undergoing any type of exercise or nutrition approach.
Q:	What kind of physical shape do I need to be in before I can start using your method right away?
A:	You can be in almost any kind of shape to start the Fat Burning Furnace program…the more out of shape you are, the faster and more amazing your progress will be! I even provide a break-in routine for those who have been completely sedentary in the last few months or years. If you happen to suffer from any chronic health issues, you should of course first consult with your physician prior to starting any fitness or nutrition routine.
Q:	Is this system more for burning fat or for building muscle?
A:	Application of the Fat Burning Furnace system will result in both because the most efficient way to ignite your fat burning furnace involves keeping as much lean muscle on your body as possible. If you have a hard time embracing the idea that you're going to build muscle, get over it. The sooner you do, the sooner you'll start melting fat like a machine 24/7.

Q:	How soon can I expect to see results with the Fat Burning Furnace system?
A:	This depends on your existing condition, but if you apply the FBF principles as I've outlined them, you'll notice results immediately. Immediate results will be quick strength increases, and within a couple of weeks you'll begin melting away body fat and building lean muscle and creating cardiovascular health as well. If you were to follow the FBF system for a full year, it is not uncommon for you to come very close to maximizing your ultimate genetic potential for a lean, strong, and healthy body. And all in just a few minutes, 2-3 times per week, and without boring cardio or those maddening diets. Now that's something worth celebrating!

Q:	I've seen a lot of fat loss and fitness programs on the internet. What makes yours different and better than everyone else's?
A:	I've seen a lot of those programs too, and I've tried a lot of them over the past few years, until I discovered the secrets that allowed me to finally lose over 40 pounds of fat while building lean muscle, strength, and cardiovascular health. What really separates my Fat Burning Furnace system from the rest is the fact that it requires very little time (I mean very), doesn't require cardio exercise or severe eating restrictions, and is very simple to understand and use right away. It really is an approach that you can follow for the rest of your lean and healthy life.

Q:	Do I need a lot of equipment or a gym to do the exercises you recommend in the Fat Burning Furnace system?
A:	No. You can get good results just using the bodyweight versions of some of my recommended exercises. That being said, if you are really serious about finally achieving your life long health and fitness goals, you'll want to have access to resistance training equipment (machines, barbells, dumbbells, etc.) That could mean outfitting your home with some decent equipment (I show you how to do this easily when you become a student), or joining a decent gym. If you are unwilling to make the investment in your health and fitness now, it's only a matter of time before you're going to pay for it in the long run in medical bills and prescription drugs. Honestly, what better investment is there than the one you make in your health and fitness?

Q:	I'd really like to order your system as it really looks amazing. I'm a bit unsure of using my credit card online though. How safe is it really?
A:	That's an understandable concern. However, online ordering has come a long way since when it was first introduced years ago. In fact, ordering online via a credit card is now considered safer and more secure than many traditional forms of payment (ordering over the phone, etc.). Our merchant account (through Clickbank) uses SSL (secure socket layer) technology to protect your information from being viewed by third parties. Even as the website owner, I do not have access to the credit card information you use to place your order. On top of that, Clickbank is the most popular and frequently used online credit card processing company in the world today for downloadable products. Rest assured, your transaction with fatburningfurnace.com is secure.

Q:	What exactly is an e-book or digital book or product, and how do I download it once I place my order?
A:	An e-book or digital book is simply an electronic version of a book that you download and save to your computer. Instead of going to the bookstore or waiting for the mail to deliver a hard copy book, you get instant access to your product through the magic of the internet. Once you place your order, you'll be taken to a page with instructions on how to download the Fat Burning Furnace system materials right away. You'll also receive and email with the download links as a backup. Once you download the materials to your computer (which only takes a few minutes), you'll save them as a PDF file. A PDF file is a readable document file that you can also print out if you desire a hard copy version of any portion of the Fat Burning Furnace system. You'll need the Adobe PDF reader to view these downloads, which is installed on most newer computers. If for some reason you don't have the PDF reader installed on your computer, the Fat Burning Furnace system includes a link to get the PDF reader for free so you can start enjoying the system immediately.

Q:	Does it matter what country I'm in and will I be charged in U.S. dollars?
A:	It doesn't matter what country you're in. You can order the Fat Burning Furnace system from anywhere. We've processed orders from dozens of countries, and our secure credit card processor will automatically convert the U.S. dollars to your country's currency.

How does the caffeine in my daily coffee affect my body?

Clarifying Caffeine



Q: Other than acting as a diuretic, how does the caffeine in my daily coffee affect my body and diet plan?

A: Caffeine in moderation doesn't appear to have any potential health risks. For most healthy adults, 200-300 mg of caffeine per day appears to be fine; this equates to 2-3 cups of coffee. Caffeine may have a diuretic effect but the fluid you obtain through the beverage most often negates any loss of fluid due to the caffeine.

Too much caffeine may affect bone health (though moderate amounts don't appear to raise risk of osteoporosis), so add some fat-free or low-fat milk to your caffeinated beverages for a calcium boost. Some are caffeine-sensitive and may feel jittery or have difficulty sleeping. Caffeine may also cause a short-term increase in heart rate, though it does not build up in the body so such effects won't last long. Some things to consider:

• go easy on caffeine if you are pregnant or nursing
• discuss caffeine recommendations with your healthcare provider if you are taking any medications
• caffeine may aggravate heartburn
• be aware of extra calories from many caffeinated beverages (the added creams, sugars, and syrups can lead to an increase in calories in a snap)

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Jennifer May, M.S., R.D., M.S. is the Manager of Nutrition Services for DietWatch. Jennifer holds two master's degrees from Indiana University, one in nutrition science and one in exercise physiology. Jennifer has taught nutrition and biology at the university level, and has provided nutrition and fitness counseling and coaching for individuals, medical facilities, health organizations, and schools. She has produced educational materials and has appeared frequently on radio and television.

When Does My Metabolism Speed Up?

Q: Does your metabolism speed up right after a weight-training session or does it take several sessions? Also how does building muscle assist in fat loss?
--Y.N.

A: When one weight trains effectively with sufficient overload, micro trauma is created in the muscle. This means it tears down and when it begins to rebuild, the body uses many resources to make this rebuilding a reality. One of the resources it uses is its own natural human growth hormone.

One of the beauties of human growth hormone is that it must access stored body fat to help repair the muscle. Therefore it uses fat in the process. The tearing down and rebuilding may take numerous sessions before one pound of pure muscle is added to the body. It depends on your nutrition, training, recuperation and stress levels. When it does take place, the additional pound of muscle makes the body burn an additional 30-50 calories per day meaning you've just increased your metabolic rate. If you eat excessively, your blood sugar will remain elevated and sabotage your efforts so nutrition is also an important component for success.

A drug-free competitive bodybuilder and 2005 winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics.

Looking for more information? Join eDiets and visit Raphael's support group (Fitness for You) for interactive support! We all know fitness is a vital part of living a healthy lifestyle -- let Raphael and eDiets help you on your way!

Looking for a fresh approach to dieting? We have the answer! Check out our new Summer Fresh Diet -- sizzlin' grilling recipes, delicious salads and the juiciest fruits and vegetables the season has to offer! Visit eDiets for a FREE diet profile today!

What does the Satiety Index Mean for a Dieter?

Q: What is Satiety Index?
A: Dr. Susanna Holt of the University of Sydney developed a system measuring the duration of filling effects of different foods she called Satiety Index.

The participants were given breakfast, which consisted of 240 Cal. in the form of various foods and were asked to rank their feelings of hunger every 15 minutes for the next two hours.

The resulting list of the foodss rated for their filling effects was huge but to give you an idea, here are a few foods to compare. Note that potato is the absolute champion, not only in this example but among all the thousands of foods tested. The higher the Index, the more filling the food:

potatoes 323
oatmeal 209
oranges 202
apples 197
grapes 162
whole wheat bread 154
lentils 133
bananas 118
french fries 116
white bread 100
chocolate bar 70
croissant 47

Tanya Zilberter, PhD

What Can I Eat for Breakfast and Stay on a Low GI Diet?

The Glycemic Impact Diet

Start Your Day the Low-GI Way

1. Steel-cut oats and raisins with nonfat milk Whole-grain breakfast cereals, like whole oats, contain protein and fiber and stay with you throughout the morning. Although raisins have a high-glycemic index, their glycemic load is low, because in the proper portion size (2 tablespoons) it fits into your healthy diet.

2. Crunchy yogurt parfait You’ll love this layered parfait of protein powder-fortified nonfat yogurt, wheat germ, chopped walnuts and blueberries.

3. Cottage-cheese berry delight Low-fat cottage cheese is a good source of protein and goes well with any berry that’s seasonal.

4. Southwestern omelet, whole-wheat toast and grapefruit Use egg substitute or two egg whites and one yolk; saute in a nonstick pan with diced onions, and green and red peppers. Add a quarter-teaspoon of chili powder, then add eggs and cook until set. Serve topped with a tablespoon of salsa. Round out this meal with whole-wheat toast and half a grapefruit.

5. Cheese-and-tomato sandwich with avocado Enjoy with whole-grain bread and low-fat cheese of choice (I like low fat provolone). A quarter-cup of mashed avocado provides healthy monounsaturated fat that’s quite satisfying and tasty.

6. Eggless egg sandwich Enjoy this sandwich for breakfast or lunch. It’s made with firm tofu, egg-free mayonnaise, Dijon mustard and garlic to taste. Serve on a whole-grain English muffin with cantaloupe.

7. Mexican cottage cheese Toast a sourdough or whole-wheat English muffin and top with 1 percent or fat-free cottage cheese and salsa. Serve with a cup of cantaloupe.

8. Berry Nutty Yogurt Parfait Another easy-to-love parfait that incorporates seasonal berries with a sprinkle of nuts and wheat germ. This combo works well together to achieve stable blood glucose and sustains you throughout the morning.

9. Vegetarian pita pocket Quickly sauté onions, mushrooms, green pepper and diced firm tofu in a nonstick pan. Add a couple of teaspoons of tomato sauce, season with onion and garlic powder, and serve in a whole-wheat mini pita pocket.

10. Cold (low GI) cereal with milk or dairy substitute and fruit Choose a cereal with at least 10 grams of fiber per serving — one that’s low in sugar. Good choices include Kashi GoLean, Fiber One or All Bran. Add 2 tablespoons of slivered almonds, your choice of 1% or nonfat milk or unsweetened soy or rice milk, and one cup of high-fiber berries.

Now that you've had a taste of the GI menu, why not get your own personalized meal plan here at eDiets? Visit
the Glycemic Impact Diet to get started.

eDiets Chief Nutritionist Susan L. Burke, M.S., R.D., L.D., CDE is a Registered and Licensed Dietitian, and a Certified Diabetes Educator who specializes in both general and diabetes-related weight management.