Fried WikiAll things Food, Diet and Weight Related

Chapter 15 of The Fat Loss Bible is a “Frequenty Asked Questions” section.

I like the answer to the first question about portions. It’s a question I would easily have asked! The next question discusses the thoughts on low-carb, and how this is not a ketogenic diet. It’s an interesting look and comparison section.

There is discussion on protein and also thirst. The cost involved with some lifestyle changes is addressed as well. There’s also more information about the Paleo approach.

Chapter 16 brings us a section called “All in Your Head” and is a must read.

It talks about motivation. As I’m going through a transformation myself, working out with a trainer and changing my eating patterns and choices, I find that mentally, my entire game is changing. It’s really a cool process I’m going through, and I’m aware of the changes as they are happening. I’ve hit a lot of road blocks in the past when it came to the mental portion of change, and this time, I’m going head-on and reaping the rewards.

Excellent piece here, and well worth reading. Where is your emotional and physical discomfort? It’s no longer a want in my life, it’s a need to see change. What about you?

I went in this morning to get measured and weighed. All weekend I played head games with myself knowing I was getting measured this morning.

It sounded something like this…”Even if I don’t lose anything, I’ve gained confidence, and a great mental attitude about all of this….”

I knew things were shifting a little, but was holding out to see what those numbers looked like. Remember, I’m a big time slow loser, and I’ve been frustrated in the past. I was walking regularly (3 miles/4x a week/up and down hills), and nothing was doing. Don’t get me wrong, my stamina was better, and the strength in my legs was up. I just couldn’t see a difference.

I’ve read some great stuff like The Fat Loss Bible (see my full review, chapter by chapter here) and some motivational stuff.

In the end, this is what’s changed in the last 8 weeks.

I’ve lost 10 pounds.

I’ve lost 20 inches over all.

I lost a boat load in my hips, rear, and thighs. I lost some around my knees and calves. My arms are like rock under my layer of fat over it.

I’m feeling strong, relieved and happy.

I’ve signed up for 8 more weeks, as it will be a year long journey for me. Let’s face it, when you have 100 pounds to lose, you need to do it slowly and safely.

For once I’ve given myself the gift of time. It’s been an incredible change in me, allowing myself months, not weeks to see changes. Mentally, it’s opened a different playing field, and I don’t feel the panic or need to see those changes quickly.

I know I’m part of a team now, and she knows what she is doing. I’m grateful to have such a fun trainer to visit. It makes going even better.

I look forward to watching my body change as time creeps forward. I’ll keep you updated as I go. I’m booked until the last week in December, at which time I’ll be measured again. I plan on continuing with her until next September, God willing. I’ve worn this extra weight for 20 years, and I’ve committed an entire year to changing my body, my mind, my habits and my goals inch by inch.

Truly, this has been the best thing I have ever done for myself.

I’m smiling.

Part 3 of “The Fat Loss Bible” discusses getting lean and staying that way. Ironically, the word lean has been on my brain today. It was something my personal trainer said to me on Tuesday that stuck with me. She said, “You’ll never get lean if you eat too many fats”, meaning good or bad fats. It’ comes down to how much you consume. We discussed it because I made a switch from peanuts to nuts like almonds, cashews and walnuts. While I knew they had better fats in them, she wanted to caution me against eating too many, because you can’t forget, they still have calories.

Chapter 14 takes a look at low-carb diets in more detail. Anthony Colpo looks at some of the myths that float around. It discusses cholesterol, which he knows well, since he wrote another book called “The Great Cholesterol Con”! He also looks at the myth of cancer and heart issues, and how they’ve been misrepresented by twisting data. It looks at the kidneys and bones as well. I’m familiar with much of this, because I’ve been low-carb before. I like that he gives data and research from legitimate sources. He links you right to a Diabetes Journal in one instance. He isn’t using some source that nobody has heard of, and magically showed up for this book, he’s using legitimate sources that you can feel comfortable about in research.

I would have liked to see more than just breaking myths in this chapter. I understand it’s getting people to understand good information, but I felt like I wanted more after this chapter. This is probably the only chapter I felt this way. Maybe because I knew most of this information, and wanted to sink my teeth into other stuff, but honestly, not everyone knows this stuff, so it’s valuable for those of you who have not been exposed to it before.

You can see the rest of this series on The Fat Loss Bible review here.

Chapter 13 of The Fat Loss Bible speaks about Exercise. You can get your copy of “The Fat Loss Bible” here. Feel free to read through my blog, I have 12 of the chapters reviewed so far, along with the reason why I’m reviewing this particular book. I invite you to follow my journey as I go from an extremely overweight person, to one making better choices, and someone who is making a change in their life.

For now, here’s what’s going on in Chapter 13 of “The Fat Loss Bible”.

Anthony Colpo speaks of the “skinny-fat” phenomenon, which is where people end up losing weight, but still have high body fat. Losing weight will help you lose a dress size, but losing fat will help you look fabulous in that new dress.

If you’re going to follow “The Fat Loss Bible” plan, then you’re going to have to exercise. It’s going to make a difference! I hired a personal trainer, because I’m ready to be serious, and I understand from reading this how important it is to mix both cardio and strength-training. You have to burn those calories, and you need to burn enough of them to see a loss. How many calories are you taking in, and how many are you burning?

Chapter 13, then goes to look at studies that compared people on restricted calorie intake with aerobic exercise, those with no exercise, and those with weight training added in. It looks at the losses, including lean muscle mass and more. Hmmm, interesting stuff, and results are somewhat how you expect, but there are some numbers that have me scratching my head. It all makes sense in the long run, but understanding how that works is beyond me!

I love how Anthony Colpo understands we all aren’t on the level he is with training, and speaks to newcomers. I hate when books act like you all ready know all this stuff. He speaks of gradual progress and realistic plans. I’m new to weight training. I did some back in high school, but that was way more than 20 years ago, so I went to a professional for help. I see a personal trainer because I’m a very obese 40 year old woman. She’s helping direct my program, and making sure I do things properly. She helps me find proper form, knows when to push me more, or when to change what I’m doing. Hiring a professional to start was one of the best things I could do. I decided to invest in myself, and do it the right way for once. I kid you not, I think my posture has started improving some. I’m more aware of my body. I’m only on week three of the training, so I have yards of work to do, but I noticed the other day….”hey, my posture is better”, and that’s cool!

Personally, the leg work is so much easier for me. The shoulder and chest work is the hardest. Okay, wait…my abs, ha, if you can find them…they’re tough too. You know what? I’m doing it though. If I can do it, anyone can. I’m realizing I won’t tip over, she won’t laugh at me, and I’m making a real effort to help myself.

“The Fat Loss Bible” now goes into cardio information. I’ve spoken of my hate/hate relationship with the elliptical machine, but you know what, I’ll conquer it minute by minute! I walk on my own 4x a week, and at the studio do different forms of cardio, so I’m can continue to challenge my body by changing it up. Anyway, back to the book…

He speaks of Interval training which is what I do. I don’t do the same speed on the treadmill the entire time I’m on it. I change it each minute, so my body isn’t adjusting. I go both frontwards and backwards on the elliptical, and on the bike, I change the resistance often, so my body doesn’t lock onto a pattern. It also produces better results when you use the HIIT (High Intensity Interval Training) method. It now takes less time, to produce the same results of doing something at a steady, consistent pace. What does that mean to Growth Hormone output? Grab your copy of “The Fat Loss Bible” and find out!

Wow! I didn’t know that. Pretty cool to learn about the difference between performance in low intensity and high intensity workouts when you’re eating a certain way. I truly didn’t think there would be a difference, but maybe I’ve just always only attempted low intensity. Interesting stuff…

Next it goes into ATP (Adenosine Tri-Phosphate). I learned about ATP when I was learning anatomy in esthetic’s (skin care) school! Of course, I didn’t learn it in all this detail. I learned what it does in a paragraph! Lots of information here, and why it’s good to understand ATP in this next portion called “Cellular Energy Production 101″.

The next section covers “Carb-Cycling”. NO WAY! Seriously? Man, oh man…reading this section, I used to go for a walk, come home and eat breakfast, but my choices were all wrong! I wish I’d known this before, because it would have made it much easier to understand!!!!!

Chapter 12 of The Fat Loss Bible speaks about the frequency of meals and the timing of them.

“The Fat Loss Bible” is going to break it down for you nice and simple, so that you understand what will work best for you. Two things that are CRUCIAL for me to succeed are mentioned almost at the top: Simplicity and Convenience. Let me be frank, if it takes too much effort, you’ve got me for a week or two, but then I want nothing to do with it. I’m THRILLED that this is a part of the plan! This plan works so much better with my schedule than some of the others I’ve read about. I have a life, so some of the other plans I’ve checked out are just not keeping that in mind, thankfully
“The Fat Loss Bible” realizes this!

I like how Anthony Colpo is discussing meal size. He makes it easy to understand. That’s important. I’m not a nutritionist, so explaining it in simple language is helpful to someone like you and me.

Wow, I wouldn’t have thought that that portion of my calories should be eaten last. Honestly, it all makes sense. This is so much more basic, and true to what people want and need. I feel like I’ve been scammed for all these years, and I’m getting frustrated. I could have been doing this a long time ago. Why do we buy into all the crap they feed us from the media. I’m glad I’m reading this book, because I’ll be honest, as someone who has been dieting half of my life, and that means 20 years, because I’m 40, and it’s all crap. This just makes sense….I didn’t trust myself, I just kept following what I was told, but this feels right when I read it.

I like that he offers you links to excellent databases of food’s nutritional value and information. It takes the work out of it for me.

Rotating food and other topics are discussed, and once again, I close this chapter feeling good. I’m glad I got this book. It’s been eye-opening. I’ll be back to review Chapter 13 of The Fat Loss Bible a little bit later.

Ha, Chapter 11 must have been written for me, it’s called “What Not to Eat”. Basically that would consist of probably every food I put in my mouth. I guess it’s time to get serious and read the chapter. Here we go…

Chapter 11, The Fat Loss Bible

It looks at some ingredients that seem to make up a lot of prepackaged foods today. I like that it breaks down exactly what each of these things is, and what it’s nutritional value is and isn’t. With white flour, he goes into the GI scale, and not only discusses where it falls, but talks about small and large consumption issues. Sugar, vegetable fat and oils are also looked at.

Chapter 11 of “The Fat Loss Bible” then take a look at satiety (the feeling of fullness), and of course research thrown in there, because he doesn’t just say it, he backs it up.

Soda. I’m drink huge consumptions of Diet Coke. I’m trying to drink more water, so I’m slowly cutting back. I know this stuff is garbage and full of chemicals. It’s more of a habit at this point I think. He discusses soda, right along with alcohol. I’m a non-drinker so that second part doesn’t phase me, but my Diet Coke, that’s going to be a tough one. Baby steps girl, baby steps.

You can find The Fat Loss Bible here.

Chapter 10 of “The Fat Loss Bible” discusses what you’ll actually be eating. Anthony Colpo makes sure you have enough details to understand not only the foods that you’ll be eating, but while you’ll be eating them. It’s this attention to detail that makes this book a winner in my eyes. It not only discusses the actual food, but when you’ll eat your food.

“The Fat Loss Bible” discusses how farming changed the way we eat on a daily basis, and how we shifted from more proteins to more carbohydrates, based on foods we were now growing to market. Looking at the staples of things such as grain-based cereals, the book looks at changes in health records and life span. Changes in things like iron deficiency, as well as dental issues came right along with this agricultural shift. Next we look at how things became refined, and nutritional value was slowly being depleted from our foods. We have convenient food, but where is the nutritional content? Now we wanted our favorite foods to last for a long time, and we wanted to be able to grab them, make them fast, and taste good, regardless of the cost of our health.

If you’d like to learn more about things such as cholesterol, you’ll find another book by Anthony Colpo, called “The Great Cholesterol Con”.

The Fat Loss Bible takes a look at modern diseases as well, and it’s quite interesting to see the correlation. Things have changed, as have our diets over the years. You know, when you see the percentage of time we’ve made the change, it’s startling to realize it’s been in front of our faces all this time, staring at us, and we just ignore these facts.

Are you kidding me? Some of these nutrients I thought I was supposed to get, aren’t doing what I’ve been told, and maybe I’m being fed information based on what people want me to buy. Sure, sure, I understand commercialization of products, but seriously, some of these things, I shouldn’t have spent the time, money or energy on. Fascinating stuff, when you look at it. It smacks you of truth, you can’t deny it, it’s just that I’ve been force fed garbage information for so long, I go along with the “latest report”, and man, are we going in the wrong direction. This just makes common sense to me, as I read it.

It’s like a light bulb has clicked on.

I love the list of recommended foods. That will make my shopping easier. I also like there’s a list of foods to have in moderation, so that I can mix things up time to time. It’s not a tiny list either. I hate when you see a food list, and you’re given about 5 or 6 options. That’s just too limiting. Even better is the “not recommended list”.  Can I just say wow? I’m blown away at some of the foods listed on that list. Who knew? WOW, seriously? Wow! I’m printing those puppies out and keeping it in my purse.

There’s an excerpt at the end of Chapter 10 about Multi-Vitamins also.

Excellent chapter, and I’m looking forward to reading Chapter 11.

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Hey! How have you been? Welcome back…I’m reading and reviewing “The Fat Loss Bible” by Anthony Colpo. I’m up to chapter 9, and this is about how to calculate how much food you eat, and how much of each type of food: protein, carbs, and fats.

Do you know what else I did today? I went to a personal trainer. That’s right, all size 22 of me went and hired a personal trainer earlier this week. I’m taking this seriously. I’m going to work out with a trainer, and I’m going to read this book, and see if I can finally make a difference. I’m lucky I’m still able to stand! LOL (Yes, I’ll put pics up eventually (sooner than later), even if it’s completely embarrassing. It’s important that other people can see that yes, even a big girl can try. I haven’t given up, and I’m just not ready to yet.)

Anyway, I decided from reading things so far, I should add in strength training, and let’s be honest, I haven’t lifted a weight in years. I’ve walked and stuff, but I needed one on one help to get me started. I’ll be working with someone for a few weeks to get me going, because I don’t want to injure myself. I did that to my foot when I started walking up and down the hills, and paid for it for 6 weeks. I’ll decide as I go if I’ll continue or not. It’s not cheap, but I’m worth it. If I don’t do something soon, I’ll only get bigger….and that SCARES ME.

I had to let her weigh me, take pictures, and measure me. My calf is probably the size of her waist. I felt naked and exposed, being all fat in front of her tiny little trainer body. I stood in front of the mirror, doing a stretch after doing some weights, and I wanted to cry. How did I get this big? I looked at myself and felt embarrassed to be there suddenly. I stopped and reminded myself, I have to start somewhere, and this is where I’m starting. I can hide in my pajamas at home, or in my baggy sweats when I’m out, but here I was standing in a small gym, and all of me was staring back at me. I had to look at myself, and it was depressing.

Another client came in during the second half of my time…I think she did a double take when she saw me. I’m not your typical gym bunny. I’m someone gym bunnies make fun of. I hope she thinks, “She has to start somewhere too”. The hardest part is ignoring the thought that others will think or say things about big ole me in the gym. I have to do this…I have to do this.

Sorry to get off track, just catching you up to where I am. The trainer asked if I wanted to sign up for nutritional counseling, but I said not at this point. I’m going to try to use what I’m learning in Anthony Colpo’s “The Fat Loss Bible” and see if it helps me make a difference.

So here we go, diving into chapter 9. I’m reading it and commenting as I go. It’s easier for me to react as I read, then go back and try to summarize. Hey, I’m 40! My memory isn’t what it was 20 years ago!

He talks about strategy, and that he’s choosing a lower carbohydrate food plan, because of research and observation, it has a better impact. There’s more to it, so let me keep reading. This is not Atkins. I’ve done Atkins. Okay, he gives you a template which tells you what your requirements are and how to apply the formula to your own body. I hate that he uses grams, and kg instead of pounds. My bad for not being good at translating it, but I’ll just pop up a calculator that converts it. OOh, he does give you a chart thought, so I don’t have to do a lot of number punching. I just have to figure out what my weight converts to in grams. Oh wait, I can just use my height thingee here, and then do it. Easier! I hate equations.

Okay, let me spell this out. This chapter will take a little bit to figure out your numbers. What the outcome is though, is you’ll have excellent information, and know what to consider your range. I like how he discusses building your own personal baseline diet. It needs to work for you, not for everyone else.

The next chapter will help you take those numbers, and understand how they work on your plate. Can I just say again, I hate equations. Look, you only have to do it once, and it will be worth it, but I want a chart that lists stuff easier! I dont’ want to do math….okay, suck it up and just move on. I’ll be okay.

I’m full of thoughts and emotions today from my experience earlier. I’m proud I did it, I went and got help, and I’m going to work on me. I was embarrassed and ashamed I was so big when I saw myself in all those mirrors. I was proud I did the full amount of time and kept up. I know I’ll feel it tomorrow. I was embarrassed when the other person came in. I felt even bigger….she was small and cute. I was not. I was red faced, sweating like crazy, and my hair was messy from sweating. She was cute, in a fun outfit and looked like she stepped out of a magazine. Anyway, it’s just letting me look at myself fully. I don’t want to look like this. I was once a very pretty girl…what happened? Where did it go so wrong? How did it get this far along?

Either way, I have “The Fat Loss Bible” to learn more information, help me shatter myths, and now I have someone to help me strength train too. I can do this…I have to do this. I really want to do this.

I’m reviewing The Fat Loss Bible by Anthony Colpo, a hot selling ebook. I spent my money, and am going through chapter by chapter, giving my opinion. Read the chapter reviews to see if this book is for you. SO far, I’ve been thoroughly impressed with the knowledge, along with the resources to back up the information, and one of the myths he talks about blew me away!

Anyway, I’m up to Chapter 8, and this is about calculating your calorie intake. This is all about creating the plan that will work for you/me now!  You can read why I chose to review The Fat Loss Bible ebook here.

What’s interesting is he isn’t just talking about creating a calorie deficit, because we can all just “eat less”, but he’s talking about how to create one that will work, and you’ll steadily stick with and lose. One sentence he’s talking about other ways of calorie cutting, and the person ends up gaining weight. That’s just like what happens to me, and now I understand what I was doing wrong on that aspect. He also goes into the topic of stalls, when your body stops losing for a period of time. He also talks about finding the right level, because cutting too many calories will end up putting you in a mode where your body doesn’t want to let go of the weight it’s holding. It goes into survival mode. You also want to be careful that you aren’t losing lean mass, but you want to work with fat mass.

On the bottom of chapter 8 is a block of information talking about breaking plateaus.

Chapter 9 of “The Fat Loss Bible” will be looking at the structure of the program.

Section 2 of The Fat Loss Bible talks about the actual process of working to get lean.  Now that we have some myths out of the way, it’s time to see what the plan entails and if it’s intense, reasonable, or difficult to follow.

Chapter 7 of “The Fat Loss Bible” by Anthony Colpo speaks about calories, and knowing what your caloric intake is. It comes down to calorie deficit, something most people know. The question is, will it shed light on anything, or spend an entire chapter saying that same exact sentence?

Next we’re looking at how much energy we expend while at rest. He offers formulas (equations for a male and female) and different examples of how you can get your actual body fat measurement as well. It’s amazing the range of differences people have of a resting metabolic rate, based on the body fat they have. I love that the “work grid” looks at different types of jobs, and works them in. Let’s face it, when I was on my feet working, I burned more calories than sitting, but my body was used to that on a regular basis, so it didn’t cause me to lose weight.

Lots of equations at the end giving examples. It seems a tad overwhelming at first, but honestly when you break it down, it only takes a few minutes, and you have a baseline to work with.

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