Spelade
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As we say at the start of the show…James earns millions from Internet marketing…Tim’s got millions of questions. So, we start the show by letting you know: What is Freedom Ocean? And what’s in it for you? Who will Freedom Ocean appeal to? Who is James Schramko? And why did he resign from a $300,000 […]
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Air Fryer Are the "NEW" Thing, but Are They Really Healthy?
This is what we hear about Air Fryers:
Less chance of a grease fire with no grease Less chance of getting burned by popping grease when there is no grease Much less clean up, and no worries about dumping old grease. Air fryers produce food that has the same crispy outside that standard fryers produce, without the unhealthy additives. Air fryers can reduce up to eighty percent of the fat content of foods typically cooked in hot oil.So after getting sucked into the Power Air Fryer XL Informercial, I went and bought one. There isn't much to it, and I through 8 chicken thighs into the basket, put on some seasonings, 20 minutes later, presto out popped crispy fried chicken that tasted awesome. There is also a deluxe version that comes with a Baking insert, Pizza Pan, and Cooking Tongs.
In a nutshell, it a conventional oven with a built-in fan that allows your to Roast, Air Fry, Bake, Steam, Sauté, and Grill your favorite food. There is an exhaust fan, so it will not heat up your house as much as a traditional oven (and it only takes 3 minutes to warm up) but it does send hot out the back (and sucks new air in the front).
The cleanup was beyond easy (I love it when non-stick stuff comes out and there is nothing stuck to it. I bought a new Foreman grill to it, and grill it's never really been nonstick. Easy to clean, sure, but nonstick, um, yeah, no.
I do appreciate the removal of grease popping and landing on me. As a child (five years old) my sister was cooking bacon, and accidentally hit the handle on the pan, and an entire pan of hot bacon grease landed on my leg leaving me with giant scar for many years. To this day, I'm still a little squeamish around hot grease. Now that worry is gone.
Things to Watch Out ForThere is a piece of cardboard in the bottom pan, and while I got off all the tape and wrapping, I missed that one.
There is a lot of documentation about this. The inner bucket is controlled by a button. If you click that button the bottom pan (potentially full of hot grease) is released from the top bucket. So if you do not have this sitting on something, when you click that button you could drop the hot pan and end up throwing hot grease everywhere. Read the directions as these items get hot. Have an oven mitt around to handle this stuff.
If You're Getting It To Eat Healthy Remember This About Air FryersPie is still pie, and doughnuts are still doughnuts. Likewise, fries are still giant mounds of carbs with or without fries (but I do plan on making some sweet potato fries in this thing)
Just because it uses less or no oil, it's not a miracle worker. It does not turn cupcakes into super food.
Thanks To Our SupportersThanks to everyone who has been going to www.logicalloss.com/support and using our Amazon and donation links
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Today I explain why my weight has gone up.
1. If you buy cookies, you eat cookies
2. Almonds are not filling, and when you cover them in chocolate, smoke flavoring, etc they might as well be called CANDY.
3. I'm not drinking as much water
4. I'm not exercising as much
5. I got sick, and just was drained.
6. I quit taking supplements as they cost me hundreds of dollars a month
So I'm back to being as normal as I'm gonna get at this point. I now have a new fight. Losing weight without supplements.
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Sync Solver
This app saves the day in some cases when your two apps don't talk to each other
http://syncsolver.com/
Fitbit to health, Health to CSV. Health to Fitbit, and many combinations of all of the above. Here is a video.
Women Are Drinking More
Binge drinking (defined as imbibing four or more drinks within two hours) increased by 3.7% annually among older women, but held steady among older men.
In a single decade — from 2002 to 2012 — the proportion of women who drank rose from 44.9% to 48.3%, while the proportion of male drinkers fell from 57.4% to 56.1%. A survey conducted by the Centers for Disease Control and Prevention (CDC) between 2011 and 2013 indicated that 53.6% of women ages 18 to 44 were drinking, and 18.2% were binge drinking. The CDC followed up with an alert that three million US women were at risk of increasing the likelihood of sudden infant death syndrome and fetal alcohol spectrum disorders. According to the National Institute on Alcohol Abuse and Alcoholism (NIAAA), the gender gap has closed among teens, with about 20% of 17-year-olds drinking regularly and 13% binge drinking.See Full Story
Make Your Bed: Little Things That Can Change Your Life...And Maybe the WorldThe author of this book did a commencement speech and he points out how doing the little things can help you with a better attitude, but he also points out that life is not always fair. You can get a glimpse of this book in this commencement speech https://youtu.be/pxBQLFLei70
He points out that you are going to fail, and fail often, but if you don't quit you still have a chance of winning.
Why I Was Gaining WeightFor me, weight loss is about food. Control your food, and you control your weight. Well, I used to plan out my meals ahead of time and as I mentioned last week, even if everything in your house is "healthy" you can still eat too much. Well, I use the Fitbit app. I'm also playing with the fooducate app. Both of these allow you to put in your food and your activity. The Fitbit takes in the steps you have for the day, and adds up the calories burned. This is good and bad.
The good thing is it's easy. It happens automatically.
The bad news is now if you have more than usual steps it shows you that you can eat more calories (and I was).
If the calories it says you are burning is inaccurate, then you have a problem.
So Im taking the extra step to go in and look at the number of calories IN, instead of the net calories (calories in and then subtract a number of calories burned).
From the MailbagFrom Laura:
Dave
I love your podcast!
I look forward to it very week. Keep up the great work. Stay honest. Stay true to yourself.
You are such an inspiration for me.My current struggle is trying to cut out the C-R-A-P that has found its way back into my daily life.
I lost 50 pounds (from 200-yikes! down to a sleek150-size 8)
by cutting out all the processed, nutrition-less, Franken foods.Yep just like you, I was focused on hydration, real food (mainly meat & vegetables), sleep and fitness.
I lost weight by having as many four-star days as possible. It took 9 months but I’ve kept it off since 2011.Well almost. Truthfully, I’m bouncing around 157 now. I’m writing you because I’ve got to nip this in the bud. I look good. I feel good. I can still wear the same clothes, but everything is just a little too snug.
I’m reeling it in right here, right now. No cheats. No slips. No skipping exercise. For 30 days.
30 consecutive 4-star days should get me back down to 150 pounds and back on track to a lifetime of clean eating.Come on Dave – we can do this!!
Thank For Supporting the ShowGo to www.logicalloss.com/support and shopping at Amazon and for contributing on Paypal.
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The proportion of American adults who were either overweight or obese has been growing steadily for decades, rising from about 53% a generation ago to roughly 66% more recently.
But the share of these adults who had gone on a diet dropped during the same period, researchers reported in the Journal of the American Medical Assn.
Basically Fat is the new normal. If we are all fat, we don't stand out. If we mention to someone that their size is unhealthy we are no "Fat Shaming."
In a nutshell, Americans are giving up hope. When you lose hope, you die. Why do I say this?
In the 1950s, they did a brutal experiment drowning rats. It was done by a Johns Hopkins professor Curt Richter. The experiment included domesticated and wild rats. He first took a dozen domesticated rats, put them into jars half filled with water, and watched them drown. The idea was to measure the amount of time they swam before they gave up and went under. The first rat, Richter noted, swam around excitedly on the surface for a very short time, then dove to the bottom, where it began to swim around, nosing its way along the glass wall. It died two minutes later.
Two more of the 12 domesticated rats died in much the same way. But, interestingly, the nine remaining rats did not succumb nearly so readily; they swam for days before they eventually gave up and died.
Now came the wild rats, renowned for their swimming ability. The ones Richter used had been recently trapped and were fierce and aggressive. One by one, he dropped them into the water. And one by one, they surprised him: Within minutes of entering the water, all 34 died
Richter then tweaked the experiment: He took other, similar rats, and put them in the jar. Just before they were expected to die, however, he picked them up, held them a little while, and then put them back in the water. “In this way,” he wrote, “the rats quickly learn that the situation is not actually hopeless.”
After elimination of hopelessness,” wrote Richter, “the rats do not die.”
Full Article
Here is a Great Article in Find Hope When There is NoneIn the article, it points out
Consider all the amazing things you have done. All the hardships you've worked through
Surround yourself with optimism
Allow inspiration in (read a book, listen to music)
Spend time in Nature it's remarkable, and so are you.
Be courageous: Cultivating hope requires courage to take that first step forward. Give yourself the chance to find your way through your challenges. Take that first step and then the next. You will soon be on the other side and ready to tackle your next challenge.
LIKE THE SHOW? Please Support It
www.logicalloss.com/support
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Keep Your Progress in Front Of You
Sometimes when we think about how far we need to go, it can be overwhelming. Here are some visual tools that you can use to keep you motivated
Two Jars: One marked pounds to go, and the other marked pounds destroyed
Clothes Pins and String - the Same concept with one pin representing a pound. Two strings labeled pounds to go and pounds destroyed.
Monthly Calendar: At the end of each month, write down how much weight you lose.
Tip Jar: You can tip yourself money for things you do correctly or milestones such as:
$10 for every pound lost
$1 for every workout that had you feeling both so good, and so tired (you know what I'm talking about)
.50 for trying a healthy recipe
$1 for preparing food in advance
$1 for a new activity or workout
$2 for healthy choices when out with friends
.5o for bringing a workout friend with you
.50 for working out when you really didn't' want to or the weather was bad, etc.Journal
By writing down your thoughts it can release stress, and you can see where you started, and how far you've come and often spot things that might've trigger negative activity. I love Penzu.com
Nutrionix Lets You Track Food Fast, and Even With Voice CommandHow would you like to tell Alex what you had for breakfast and have her log your food. The way you do this is through Nutritionix. The app is free and hosts a HUGE database of foods restaurants, and you can even add your own food (or combinations of food if you eat certain foods together). The app alone makes it super easy to enter the food you are eating and give you a total of the calories, and a glimpse into the nutrition. You can put in your goal for calories and it turns red or green depending on your current stats.
When you enable the Nutritionix skill, I can simply say,
Alexa, tell food tracker to log a glass of milk and she will add it to your Nutritionix. I tried it and sure enough, there was my glass of milk in my account. I haven't tested it much since then as I just found it, but this could make tracking your food intake super easy.
If you just want to use it for advice, you can ask, "Ask food tracker how many calories are in 2 eggs and 3 slices of bacon" or "Ask food tracker How many carbs are in a 3 oz of pizza"
Support the ShowThanks to everyone who went to www.logicalloss.com/support
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Welcome to episode 327 of the Logical Weight Loss Podcast, I appreciate you stopping by. If you like what you hear/see do consider subscribing to the show. If you're new to subscribing to a podcast, see www.learntosubscribe.com
New Logical Losers Support GroupPeople have been asking how they can support the group, and I've been wanting to create a facebook group, so I've put the two together. If you go to www.logicallosers.com this will be our new community to create a safe place to talk, support, and inspire each other. If you get at least $1 worth of value from the podcast, I urge you to sign up.
Why is there a fee? Because we are talking health, fitness, etc, everybody and their brother have a product or service to tell. I believe we may be talking about services and such, but I don't want "Coach Steve" or " Fitness Franny" coming in and spamming us. There are different rewards, and again, this is all optional.$1 a month
Access to Facebook group
Sneak Peak at Content
Access to Patron Only Information$5 a month
All of the above rewards plus:
Private Patron polls
Behind the scenes process
Name listed on our support page$20 A Month
All of the above rewards plus:
A shout out on the showWhen I reach my goal of $500/month, I will give away a Fitbit blaze to a member in the Biggest Loser Tier once a quarter. For those outside the US, we will come up with a similar value prize.
Come join the community at www.logicallosers.com
Why We Get Fat: And What to Do About It - ReviewedThis is a book written by Gary Taubes, and he takes on a very controversial subject and that is that Eating less and moving more is bad advice. WHAT? Well, he spends the better part of the first ten chapters going over why, and by chapter two I was like "OK, SERIOUSLY, MOVE ON." But I had to suffer through many chapters for him to get to what we are supposed to do. So I'm going to sum it up.
Cut down carbohydrate, and cut down on Sugar. (more or less adopt a paleo diet). As he puts it,
Cut back on Carbs.
"On this diet, no sugars (simple carbohydrates) and no starches (complex carbohydrates) are eaten. The only carbohydrates encouraged are the nutritionally dense, fiber-rich vegetables listed. Sugars are simple carbohydrates. Avoid these kinds of foods: white sugar, brown sugar, honey, maple syrup, molasses, corn syrup, beer (contains barley malt), milk (contains lactose), flavored yogurts, fruit juice, and fruit. Starches are complex carbohydrates. Avoid these kinds of foods: grains (even “whole” grains), rice, cereals, flour, cornstarch, breads, pastas, muffins, bagels, crackers, and “starchy” vegetables such as slow-cooked beans (pinto, lima, black beans), carrots, parsnips, corn, peas, potatoes, French fries, potato chips"
Do Not Eat
You should completely cut out sugar, bread, cereal, flour containing items, fruits, juices, honey, whole or skimmed milk, yogurt, canned soups, dairy substitutes, ketchup, sweet condiments and relishes. Avoid these common mistakes: Beware of “fat-free” or “lite” diet products, and foods containing “hidden” sugars and starches (such as coleslaw or sugarfree cookies and cakes). Check the labels of liquid medications, cough syrups, cough drops, and other over-the-counter medications that may contain sugar. Avoid products that are labeled “Great for Low-Carb Diets!”
So Why Do I Get Fat?Gary Taubes wrote this book for doctors I believe, but in a nutshell, when we each these items our blood sugar goes up. This then makes our Insulin go up. The release of fatty acids from fat cells, "Requires only the negative stimulus of insulin deficiency" - Rosalyn Yalow, Solomon Merson, 1965
Her explains this in this video (which is more or less the book in 56 minutes)
He Does Mention the GI
The glycemic index is a measure of how quickly food raises our blood sugar. And the scale of the glycemic index goes from 0 all the way up to 100.
Foods with a higher glycemic index are more readily absorbed in our body and raise our blood sugar more. A lower glycemic index doesn't affect our blood sugar as much.
The glycemic index is an imperfect system because everyone's body responds a little bit different. It also doesn't consider how much food we eat. But it is overall a useful tool to help keep our blood sugar steady and eating more nutritious foods.
Foods that have a low glycemic index typically have more fiber and less sugar, but it's important to know that low glycemic index food doesn't necessarily mean that it's healthy. After all, lard has a very low glycemic index.According to Web MD
The smaller the number, the less impact the food has on your blood sugar.
55 or less = Low (good)
56- 69 = Medium
70 or higher = High (bad)Here is a list of resources that list foods and their GI
Rated by FI from Harvard
http://lowcarbdiets.about.com/od/whattoeat/a/glycemicindlist.htm
http://www.livestrong.com/glycemic-index-food-list/
http://www.lifetimefatloss.com/glycemic-index-list-of-foods.html
Red Rock Apps: Running For Weight Loss AppWhat is it: A unique program of interval training especially for weight loss. A ready-made 2-month training plan with 3 workout days a week.
Good: Easy to use, tracks weight, water (and prompts you to drink more), keeps your stats of your exercising, and ties in with Fitbit.
Cons: EVERY TIME you touch this app you are prompted to update to their paid ($10/month) plan. So bring your patience. When the voice tells you that you are half way, when the announcement is over, the music does not return to its regular volume (in my case Spotify).
Conclusion: I can handle press the X every five minutes. It's easy to use, and when I leave the gym I'm sweating. I'm keeping it for now and considering upgrading to their pro plan.
How Do I Cancel a Subscription on an Apple Device?I recently wanted to cancel a subscription for one app I was using, and once you know where to look it is not that hard. For me, I started looking at my account on iTunes, and that is the wrong place. Here is how you cancel an Apple subscription:
Access Settings in the home of your device; Scroll down and tap iTunes Store and AppStore; Tap your e-mail and Apple ID, View Apple ID and enter your password; Now, tap Subscription - Manage and select PlayKids; Turn off the auto-renewal option and tap Done. -
I just watched That Sugar Film on Amazon. (prime for free, but you can rent it), and I was amazed. In it, the filmmaker went on a diet that included 40 teaspoons of sugar per day (this is what people eating "healthy" diets get). Here are some fun stats.
He gained 18 lbs
HIs developed "Fatty Liver Disease"
He added 4 inches of visceral fat around his waste
Meanwhile, he was eating the SAME AMOUNT OF CALORIES then before he started experimenting. So it's NOT just calories in -calories out. It's what is making up your calories.
Also, sugar sends your brain on a high followed by a crash. So we will our kids full of cereal and fruit juice and send them off the school and wonder why they can't concentrate.
Check it out on Amazon
You can get sugar free recipes at their website www.thatsugarfilm.com (if you're in Australia, there is also an app for your phone).
If you want to know how many teaspoons of sugar are in something, divide the number of grams by 4. So if something has 16 grams of sugar, that is four teaspoons.
It was an eye-opening movie, done in an educational and entertaining way.
Almost Caught My Kitchen on FireI spoke about how I bought an Air Fryer on a previous episode and I LOVED it. The last few times it started to smoke a bit. I always clean the part that you cook in and wipe down the bottom on the inside. Well, after setting off the smoke alarms in my apartment, I busted out the manual and I see where I need to wipe down the whole thing on the inside (which means you have to let it cool down, which means its kind of a pain in the butt). So if you get one, keep it clean.
This is So Dumb, and Yet so Cool - A Baby Ice Machineknow you can buy 2 ice cube trays for $6 on Amazon. So when you start talking about spending $90-$159 for a baby refrigerator that just makes ice, that is a lot of ice cube trays. I bought mine at Walmart and I'm not sure why (cause breaking ice out of trays was not that tough) but I love it. I fill it up with water in the morning and I have cubes the rest of the day. I like my water cold, so this has been great.
But there was a problem
My water bottle was a sweaty mess. My cork coaster was soaked through. Solution? a cup within a cup. You can get a set of Six for $22. This is awesome. The water stays super cold, and I don't have a single drop of sweat on the outside of my cup. So I don't have to worry about soaking my coaster (I still use one just in case).
The end result is I'm drinking a ton of super cold water on some super hot summer days here in Ohio.
Check out the Igloo Portable Ice Macker
Thanks to our Patrons!
Laura, Kevin, Julianne, Luther, and Cheryl. Become Logical Weight Loss Supporter by going to www.logicallosers.com -
So as my old desk was falling apart, it was time to buy a new desk and I wanted to get a standing desk as I now work from home. I use to stand for 8 hours a day as an instructor but now I sit on my butt all day and something needed to change.
What Standing Desk Did I BuyI bought the Smart Desk 2 from Autonomous.ai and they start at $299, I went for the $399 model as it goes a little higher, and had a little bigger desktop. It took a few hours to put together (not too hard) and it works as expected.
The SurprisesI needed a new desk as everytime I pulled out the drawers of the desk, they would fall apart. This desk has no drawers. No big deal, I'll just buy a small cabinet. I have a filing cabinet, I wanted more of a few things with doors to hide junk behind. I found this four shelf cabinet for $36
Then I noticed that when I raise my desk, my mouse almost fell off, and I almost pulled my monitor off the desk. I needed extension cables. So I got a USB extension cable for my Mouse for $6. and an extended VGA cable for my monitor
Then as my feet were killing me, I needed a standing pad for $60 some of these pads go up to $120 (that are easier to move around)
The videos of many standing desks show them with iMacs or Laptops. Neither one of these computers have cables. Keep this in mind.
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I've heard a few different people talk about the Five Minute Journal and how it changed their attitude, their lives, and their productivity. According to the creators, "With a simple structured format based on positive psychology research, you will start and end each day with gratitude. Side effects may include increased happiness, better relationships, and becoming more optimistic."
Their Amazon listing states:
"THE SIMPLEST WAY TO START YOUR DAY HAPPY - Using the science of positive psychology to improve happiness, The Five Minute Journal focuses your attention on the good in your life. Improve your mental well-being and feel better every day.
COMPLAIN LESS, APPRECIATE MORE - The Five Minute Journal helps you cultivate gratitude. It changes how you feel, alters the actions you take, and therefore the results you will create...negativity be gone!
FINALLY KEEP A JOURNAL - With a simple structured format that takes just 5 minutes, The Five Minute Journal is simple, quick, and effective. Whatever your excuse for not keeping a journal is, this journal will eliminate themSo what is it?
The creators have been very open about it (so if you want to make your own, you can). You start off writing down three things you are grateful for. The idea is to start off your day with these thoughts. This gets you going in a positive direction. You also write down one affirmation, "I am _____."
You start off writing down three things you are grateful for. The idea is to start off your day with these thoughts. This gets you going in a positive direction. You also write down one affirmation, "I am _____."
Then at night, you enter three amazing things that happened today. Then lastly, you ask yourself how you could have made the day even better.
Each day has inspiring quotes, and there are weekly challenges.
The Power of PositivityThis journal is based on positive psychology research. That research shows using the journal leads to higher levels of positive emotion. You will have more joy, optimism, and happiness. You may feel less lonely, and isolated. You may find yourself acting more generously, and compassionately. You may also experience a boost in your immune system
https://youtu.be/xqOyXeR2jqY
Available as a Hard Coverhttp://amzn.to/2tmGZ1N
Also available as an AppGet it on iOs also available on Android
The Strength to ChangeMel Robbins author the book the five-second rule did a cool Ted talk about the five-minute rule. She mentions how your brain has two speeds: autopilot, and emergency brake. So when you start doing something that it's not used to, it loves to pull the emergency brake. Anything that is a break in your routine, is going to be something you have to force yourself to do. Most of our life is on autopilot. We eat the same things every day, drive the same route to work. Do the same things with the same people. No wonder we love autopilot.
When you feel stuck, it may be that you haven't forced yourself to do anything new. You need to force yourself out of your head. You would not hang out with people who talk to you like you talk to yourself.
You need to get outside of your comfort zone.
When you see something you might do, you feel like doing something, but you sit back down. Why? Because your emergency brake was pulled.
If have an impulse to do something new, if you don't stand up and takes steps, and marry it to action, your emergency brake will be pulled. Your problem isn't ideas, its that you don't act on them.
So if you see someone and want to talk to them, marry that idea with action and walk over to them.
Become a Logical LoserDid you get value from this show? Go to www.logicallosers.com
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Today I share my first impression with a new app Beeminder which I'm using to replace the PACT app. The pact app was slick, polished, and I loved it (you pledged to give money if you didn't hit a goal and it was distributed to those who made their goal). Beeminder works similarly in that it takes money out of your bank account if you don't hit your goal every time you miss your goal (so it could get expensive) and it's not giving any money back.
Their intro video look at first like someone is going to share ghost stories (there is no official beeminder channel only the channel of one of their creators). I get they did the best they could with whatever budget they had, but why does someone with a lapel mic sound like it was recorded in a bathroom (and putting music in the background doesn't make this point go away). Then they give you a ton of information on a graph that looks like you ate a mouthful of Skittles and then sneezed them on to a piece of paper. Here is a sample
To understand that graph, I need to look at the legend. They have a legend that helps you understand all the dots, dashes, etc, but holy cow what is up with the big 50 cent words like "Akrasia horizon" Sheesh. You need a legend for your legend. So my first impression was not a great one. However, after using it for a few days I think I'm getting the hang of it. You can have it remind you to update your goal. I'm using a withings scale which updates my fitbit which updates the app. By syncing it with m fitbit it brought in a lot of data points that I'm not sure were helpful. So in the end, I started off a little confused.
They do let you try it for free, and if you "Drive off the road" there is no fee, but if you want to continue, you need some skin in the game. Every time you miss your goal it raises the penalty. You can set a limit on how high it can go.
I do like that it someone "gamifies" your goals, and it keeps you posted and can alert you when you're about to go off course. I just think its a little busy at this point, but what do you expect for free? It has potential, and my guess is going to be that they didn't see the boost of PACT users coming their way, and they get caught with their pants down a bit.
Overall, this could be useful, but their graphs introduce a learning curve.
Check it out at www.beeminder.com
Realistic Lifestyle Change - TipsNew study from Harvard with tips on achieving Lifestyle Change. Read the full story
Join The Logical Losers Facebook GroupOur private Facebook groups gives you more information, and a safe environment to ask questions, get inspiration, and more. Check it out at www.logicallosers.com
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So after reading the book Burn the Fat Feed the Muscle by Tom Venuto, I got re-inspired to really try weight lifting. I HATE WEIGHT LIFTING due to the soreness that always follows. So what changed my mind?
I shut up and did. I got up at six AM and went to the gym. The next day, as expected my muscles were sore, but I only notice when I move. So going from standing to sitting, sitting to standing, etc. Most of the time, I might notice a little plumpness, but in reality, on a scale from one to ten, it's about a three. Most of the day I don't notice it. I need to buckle up, suck it up and just do it.
Physically inactive people can lose as much as 3% to 5% of their muscle mass each decade after age 30. Even if you are active, you’ll still have some muscle loss. I'm now 52, which means I may have lost ou tp 10% of my muscle. This loss of muscle even has a name, "Sarcopenia." Sarcopenia typically happens faster around age 75. But it may also speed up as early as 65 or as late as 80
In the same way that almost every book I read says to eat a good healthy breakfast, they all say changing your body requires weight lifting (either via weights or body weight exercises).
How I'm Able To Tolerate Exercises I Hate.1. I Made it a Game
I've got an app, and I'm going to use it to make weight lifting a game to see how I can compete against old workouts to see if I can make it better. When I go to the gym I've adopted an attitude mentioned in the book and that is "I don't want to go to maintain; I go to the gym to improve. And if I want to improve, then today I must aim to beat my previous workouts and do something I've never done before."
Now do be silly and over do it, but realizing there should be progress in the future it the mindset I have.
2. Made it Easy
I found an app to track and customize my downloads. While you don't need this, I wanted the documentation to track my progress (more on this in a minute)
3. Ensured Success
The first time I attempted to get up at Six AM I failed. I reached out an turned the alarm clock next to my bed off and went back to bed. On Wednesday in addition to the alarm clock, I set my phone as an alarm and put it in a place where I would hear it, but have to get out of bed to turn it off.
4. I Lie To Myself
Lifting weights for the rest of my life is depressing (although who knows as a month I might like this). So my goal is to get to 190 by February 8th 2018 (my 52nd birthday). It is an aggressive goal, but I'm committed. By telling myself, "It's only until February" I can stomach the pain as I know it's not forever.
5. I Give Myself Pop Talks
I mentioned a few episodes about using non-flattering pictures as motivation, I've also made posters with my goal weight, my goal date, and a slogan like "YOU GOT THIS" and I've put it in my kitchen, my bathroom, and other places I see on a regular basis. I've also found a cool affirmation app (more on that later).
6. I've Got Some Skin in the Game
I spent some money on some new tools (Skulpt Chisel, and some apps) so I need to get my money's worth.
Skulpt Chisel ReviewI came across the Skulpt Chisel on YouTube. I saw very chiseled men singing it's praises. What is it? It's a device that looks like a plastic wallet. You spray some water on some sensors and push it against your body in different locations to get insights into your body composition (how much fat, and how much muscle). It syncs with your phone (works on both iOs and Android) and gives you an overall reading on your body composition as well as each body party. It's not shocking as a man in his 50's with a body that looks like a man in his 50's my worst area is my belly (abs only 29.9% muscle). The Skult Chisel is $99 so I bought it knowing I really wanted to track all of my changes (and I love gadgets)
A Very Rough StartAnytime I buy anything electronic, I expect it to need to update the minute I get it out of the box. After all, how long has it been sitting on a shelf somewhere? What the PDF didn't tell me is that for me to connect to the skulpt, I needed to go into my Bluetooth settings of my phone and disconnect all other Bluetooth devices. I sat trying and trying to connect my phone and it just wouldn't. I would find it, the device would turn green, and it would prompt me to press a button and that would then lock it up.
Thank God for Google. I was able to find a Facebook group with some clues. I turned off all Bluetooth devices, and I put it on the charger to be able to update the unit. This took me an hour to figure out.
I was really surprised that while everyone and their brother is reviewing the Skulpt Chisel, there are very few videos (and zero from the company) on how to use it. They give you a squirt bottle and a pdf. I had no idea how much to squirt on the sensors before pressing it against my body. It turns out you only need a squirt or two.
So the learning curve was pretty bad, but once I get it all setup and syncing, everything works fine. You can do a full scan (where you measure many parts of your body) or a quick scan (which scans around four parts of your body).
I did get some help with Skulpt on Facebook, who pointed me at their help desk I'm still not sure how I missed their support area, but I did.
Skulpt Chisel Fairly Easy to UseOnce I go through the initial setup and update, the Skulpt Chisel is pretty easy to use. You don't have to spray that much water on the sensors. You might occasionally have to reposition the unit to get a good reading, but so far I'm happy with it. While my Withings (now owned by Nokia) scale lets me know my body fat percentage (29.3) the Skulp Chisel said I was at 31% and let me see where the problem areas were.
The Analysis Needs WorkI liked that it lets me know I need to work my shoulders and even gives me names of exercises I could do to build those muscles. Then when I click on the name of the exercise it leads me to a page that apparently had a video at one point, but it was removed. So it's helpful, ( I can search the exercise and find a video) but it just left me thinking that they are understaffed.
Some Features Not AvailableSome videos I saw on YouTube mentioned it would give nutrition advice. That does not exist at this point and time.
Overall Summary About Skulpt ChiselYes the setup procedure was a nightmare and they need to update their PDF, but once it's going (and since you read this article you shouldn't have as bad an experience) I like it, and I believe the graphics it generates will help motivate me to keep going.
More Information Available Here
Workout Tracking Made Easy With the Stacked App.I've tried a few apps in the past and they seemed geared toward the bodybuilder with uber options or made shaping a list of exercises into a workout confusing (pumping weight app). The Stacked App is for iOs only at this point, and I love the fact that I was able to log in, click around and figure out how to add an exercise that wasn't listed (even though their list is impressive) turn those exercises into workouts. Then as I was actually doing the workout it was super easy to enter the weight and reps (and add exercises on the fly if needed). You can try it for free, but it's only $4.99
Key Points:
Create your own workout routines, or choose from one of our pre-made workouts for both men and women
Pay once, and you’ll get lifetime access to everything Stacked has to offer, as well as free upgrades as it improves
You’re going to love how elegant, simple, and uncluttered Stacked is, both visually and functionally.
All your information is automatically and securely stored on their servers, so you never lose it
There are no ads in the app. Ads are ugly, intrusive, and annoying, and you won’t find any in Stacked, whether you upgrade or not.
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This week I didn't get to my weight lifting, I go all my steps in (more on that later) but I'm up .4 lbs. I'm not going to cry over that, but I need to get back to the gym. While you can't exercise yourself out of a diet, I want to continue with my weight lifting.
Do Fitbits Realy Motivate People?There is a study from Harvard about using Fitbits (or any activity trackers). They had a number of groups:
use of a Fitbit Zip, a popular clip-on activity tracker (with payment of $3/week to continue in the study regardless of the number of steps taken) a Fitbit plus a cash incentive ($11 for taking 50,000 to 70,000 steps each week, or $22 for more than 70,000 steps/week) a Fitbit plus a payment to a charity (which was larger with increased activity) a control group that did not use an activity tracker; this group also received the $3/week for participation regardless of activity levels.In the end, the group that got good old hard CASH was more motivated.
Other reports show when you work activity into a group activity or game that can boost engagement, and again, if you throw in money, that seems to get people's attention.
Shocking isn't it that money motivates people...
In my opinion, the only kind of motivation is self-motivation.
If we can get our head inside the "big picture" we can see where WE WILL save money in the future by not having to rely on medicine, pills, and surgeries.
If you're interested in a Fitbit, you can check them out here. If you just want a small clip-on unit, (the ZIP) they start at $59. (these might be getting discontinued as they aren't available at Amazon).
My Old Air Fryer Turned Into a Smoke MachineI had purchased a Power Air Fryer XL for 159 in March. I used it weekly and while I loved it the first few times I used it, I began to dislike it and eventually threw it away. Here is why:
Cleaning the basket chewed up your sponges The idea was to keep your food out of the grease, they had a dimple in the bottom of their pan to keep the basket raised, but if you put a fair amount of chicken thighs, it weighed down the basket to where the food was soaking in great. What is the point of a six-quart fryer, if you can't load it up? I don't think it was the basket or the bucket that cause the problem but the oven itself. I would wait for it to cool, and attempt to clean the roof, and there was a weird edge around the oven that the bucket/basket slid into. I saw where grease was building upon it. You had to stand on your head to see inside of the oven. It leaked grease on my counter The final time I used it, I looked like I was at a Kiss concert with this thing billowing smoke that filled my apartment and set off my smoke detector (multiple times). Enter the NuWave Brio Air FryerI looked around and Walmart and Target didn't carry more than one unit, and I wanted to be able to look into the unit to see how I could clean it. I went to Bed Bath Beyond and ended up with the NuWave Brio Air Fryer (3 quarts instead of the six quarts I previously). The price was $89. There is a six-quart version for $129.
I chose it as the basket looks like it will be easier to clean, and there is a tab in the bucket to ensure that the basket stays out of the grease (and after using it four times it does).
It also has a pre-heat option that I like (it doesn't take too long). The reviews seem where the majority are positive, and some of the negative reviews are interesting, "The oven was hot...." um yeah, yes it is.
You also need to leave from any air fryer to have space for the heat coming out of the fryer has a place to go.
Mentioned in This ShowSpryfit
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Get Paid For Walking with Step Bet
Step Bet is the sister to Diet Bet. With Step Bet you put in some money, and it reads the data from your fitness Tracker (Fitbit, Garmin, Apple Watch) and assigns you a goal. You have active days (a smaller goal) and a stretch goal. For me, my goals are 9922 steps for active days and 12, 222 for a stretch days. (Your goals will be different based on your previous days). In a week you have four active days, and two stretch days and one off day. Do that for six weeks and you get a portion of the pot. My current pot has 600 people with a pot of 24,000. If 75% of people fail that means 18,000 will be divided between 150 people with a net of $120 (minus a cut for step bet). If money motivates you this scenario would bring a 300% return on investment (as I put in $40).
The key (for me) is getting up a litter earlier, and at night getting my steps in before doing any other activities (or by watching TV while on a treadmill). The real challenge here is the six weeks of consistency.
Its available on iOs and Andorid (see www.stepbet.com )
Understanding AffirmationsI was reading the book Burn the Fat Feed the Muscle and it had one of the best descriptions of why and how they work.
In the book Tony states:
All day long you carry on a mental conversation with yourself. Psychologists estimate that we think up to 60,000 thoughts a day and that 98 percent of these thoughts are the same ones we had yesterday—most of them negative. In a year, that’s almost 22 million thoughts!
The basis for positive thinking and philosophies such as the law of attraction is that the subconscious is amenable to suggestion. People who say that positive thoughts and affirmations don’t work aren’t using them effectively or consistently, or they’re wishing for the positive while thinking about the negative.
This is me. I would try them for maybe three days. Mixed messages
If a captain gives an order such as “Go east,” then keeps changing his mind—“No, go west … no, go north”—the ship would never get anywhere! This is also why most people get nowhere with their fitness, weight loss, or muscle-building endeavors. Ironically, the very statement “Positive thinking doesn’t work” is a negative suggestion guaranteeing that it won’t work!
Again, this is 100% me.
The conscious mind is a lot like the captain on the bridge of a ship. The captain sends a command to the engine room. The subconscious mind is like the people down in the engine room. No matter what orders come down from the bridge (conscious mind), the crew obeys, even if the orders are stupid ones that crash the ship into a rocky shore. The reason this happens is that the crew (the subconscious) can’t see where the ship is going; they are simply following orders.
Like the ship’s crew, your subconscious mind carries out every command it accepts from your conscious mind. Its sole purpose is to obey your orders, even if you give ones like “I’ll always be fat.” Frequent repetition of thoughts (mental orders) is one certain way to penetrate the subconscious mind. By constantly repeating negative commands such as “I can’t lose weight,” your subconscious will see to it that you never lose weight because that’s its job: to follow your every command literally and without question. If you program your mind with negative suggestions often enough, it will lead you right into cheating on your diet, skipping workouts, or some other form of self-sabotage.
Without a target, your subconscious simply steers you toward your dominant thoughts. The subconscious mind is always at work 24 hours a day, whether you direct it consciously or not.
Because of how your subconscious operates, it’s crucial to focus on what you want to achieve, not on what you want to avoid.
He mentions in the book that much like weight lifting you need to give affirmations 25-30 days to sink in. I've never been able to completely buy into Affirmations. To “affirm” something, by dictionary definition, means that you are declaring it to be true. When you say an affirmation over and over again, a couple of things happen. Your sub-conscience gets busy noticing ways to help you achieve your goals.
Because your brain is constantly looking for clues to filter your environment and guide your actions, it will pick up on any available influence.
This could mean all the subconscious fears and doubts you haven’t dealt with or even messages in your environment.
The reason you need to repeat them is
To run efficiently, your brain strengthens its connections every time you think, feel and do.
This helps you perform tasks with less energy and more focus.
Think about driving a car or riding a bike.
It can be awkward at first when you're learning, but after you figure it out, it comes naturally.
The Tension of Repeating a "Lie" May Be the KeyOne article stated, "If you feel uncomfortable about lying to yourself, you’ll want to fix it. You’ll either change the affirmation to make it comfortable, or you’ll change your lifestyle and habits to make the affirmation true.The latter action is the response that will completely transform your life for the better!"
While another article suggested adding reality to your affirmations such as:
I am frustrated by my eating habits, but I am learning to treat myself with the respect I deserve. I am learning to do better.
I am sad about the fact that I’m still single, but I am learning how to relate with men in a more open, brave, and vulnerable way. I am learning to do better.
I am scared about handling this big, new project, but I am learning to have confidence in my ability to achieve my goals. I am learning to do better.
These statements aren’t “empty self-praise” or temporary “mood-boosters.”
They’re honest, self-respecting assessments about where we’re at, what we’re learning, and what we’re capable of becoming. They are affirmations of truth—and the truth will set you free.
One Article on Psychology Today in 2017 stated, "the process of self-affirmation changes the way we think about our tasks or goals, so that we think about our tasks in more abstract/value-related ways, as opposed to concrete, lower-level actions."
How Do You Write an Affirmation?One study found that if you have really low self-esteem, doing positive self-esteem can actually BOOST your negative self-esteem as you argue with yourself. FULL ARTICLE
Some people suggest a more honest affirmation.
ThinkUp Affirmation AppI found this app ThinkUp: Positive Affirmations & Motivation Daily - Precise Wellness LLC
that is super helpful, easy to navigate and guides you through creating your own affirmations. You record them in your own voice, and then pick the background music, and more. You can test it for free, and then either rent the app for $3/month or buy a lifetime license for $24.
I've used other affirmation apps, and this one is the easiest to use, and just seems more thought out and professional. You have access to affirmations from experts (for those who don't want to make up their own), and I just liked using the app. I can see me using this on a daily basis.
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Committed to Weight Loss Are You?
What does commitment mean? According to Merriam-Webster:
a :an agreement or pledge to do something in the future a commitment to improve conditions at the prison; especially :an engagement to assume a financial obligation at a future date
b :something pledged the commitment of troops to the war
c :the state or an instance of being obligated or emotionally impelled a commitment to a causeFor me, it means acknowledging the importance of something and scheduling your life around it.
Here is an example (and I don't want to get into a religious discussion). Back in the early 1970's when I was growing up, there weren't many stores open on Sunday. Most people were committed to going to church. Many businesses opened later (if at all) and often closed early. The biggest reason for this was many Americans went to church. It was important. We scheduled our Sundays around going to church.
Some people say they are committed to walking a mile a day. Every day they put on their shoes and get up and go walking. Then one day it rains. One person opens the door and says, "That's too bad, I was in the mood to walk today." The other person opens the door and sees the rain, and puts on a raincoat and grabs an umbrella. One person knows how important walking is, and schedules their life, and make arrangements to keep it at the top of their priority list.
I recently went to Washington DC to speak at a podcast event. My hotel was about a mile from the event. It was between 35-50 degrees during the days and evenings. I had someone who was also at the event so we split the hotel bill. I explained I was a Step Bet, and I needed to get 9922 steps per day. I wanted to let him know that at night I me be doing laps around the hotel by walking in the hallway or using their exercise room. He suggested we walk to and from the event every day. This made making my daily goals easy. I still had to walk a bit at the hotel, but for a small amount of time. Step bet is an app where you put money in, and you have to hit your step goals for six weeks. When I started there were 598 people, three weeks in and we are down to 450 people with $23,920 that will be split by the people who hit their goal for six weeks.
Typically we hear the word commitment in regards to a relationship. When you are in a committed relationship, you don't go looking for another one.
With weight loss you are committing to a lifestyle and you don't go looking for another one. You are committed to eating different foods, and you don't go looking for others.
In the same way that "cheating" can devastate a committed relationship, cheating on a diet can devastate any progress you have made.
When Does Five Minus Two Equal Zero? Weight Loss MathYou are committed five days of the week. Monday through Friday you are committed. You've been focused for a few weeks and you are down four lbs. Then the weekend comes and you are busy, and you start eating fast food, you grab some cookies and desserts. You can be good for five days, and in two days on the weekend wipe out all your progress leaving you with zero.
I have got under 220. I'm a 217 lbs. This is partially due to staying committed. I'm eating right, exercising, and I got help by being sick. That leads me to my next topic
Why Do You Lose Weight When You Get Sick?The real reason for losing all of this weight is dehydration. I know for a fact that being sick also requires an increased need for water. When people fall ill they do not drink enough. Water is a vehicle for every chemical action that occurs in the body. It is really important for healing and staying hydrated (obviously). Water is lost through excessive sweating when you are ill. Your body temperature runs high during a time of illness thus increasing your water loss. You need to drink an abundant amount of fluid during your illness and you will see little to no weight loss. I think that if one could make themselves eat more and drink enough during an illness they would be able to actually gain a little weight. It kind of works weird, huh? When there is a time that benefits us to eat a little extra we do not feel like doing so. When we want to eat more we really should not, but hey, that is life. -source
When you are sick, it is normal to lose a bit of weight as you’ll generally consume fewer calories, and less fluid, than you would normally consume to maintain your weight. If you are ill for more than a few days, this can be a marked weight loss. Sick for a week, it might be as much as 4-5 pounds. Sick longer and you should really be speaking with your doctor, not your personal trainer. Before we go any further, you should know that approximately half of the weight you’ll lose when sick is fluid weight, so you can expect to gain back about half of what you’ve lost within a day or two of recovering. Being sick is not a way to lose weight. That’s just dumb. -source
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Step Bet is Complete
I made it through all six weeks of my step bet and ended up making $9 (a 22% return on my $40).
Still Trying to Get Back on TrackI've got over my cold but pulled muscles in my back. The bad news is I'm now really down to zero in momentum.
I realize that the next step isn't going to be easy. I'm back to square one. I know that but I also know if I push through.
Under Desk Baby Elyptical Not For MeI tried an elliptical that fits under your desk, but it wasn't for me. It was the Stamina In-Motion Elliptical Trainer, and while I wasn't trying it under a desk ( I was standing on it), in that situation it just worked my calves.
Manual TreadmillsI watched a ton of videos looking into Manual Treadmills (no motor). I liked the Fitness Reality TR3000 Maximum Weight Capacity Manual Treadmill with 'Pacer Control' & Heart Rate System because there is a place for your water bottle. It's $179.
(Behind the scenes, this unit was lost during transit. I had originally ordered it from walmart.com) They apologized, gave me a 10% discount, and will ship me a new one. )
When You Can't ExerciseRemember that exercise is important, but in the end, you can't exercise your way out of a bad diet. So with no treadmill, I'm really watching what I am eating, and trying to find ways to stay active.
Support the ShowYou can shop at Amazon or donate by going to www.logicalloss.com/support
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In the past, I've said one way to achieve your goals is to break them into small baby steps. If you think about it, we really just need to worry about the next meal. Yes, exercise is important, but the food is the real place to focus. So here is what I'm going to do.
My goal is 1900 calories.
If I'm going to eat three meals and three snacks, I look at it as my snacks should add up to one meal.
1900 / 4 = 475
And if all of my snack for the day add up to 475 and I plan on eating three then 475 / 3 = 158
In using MyFitnessPal (or any of the other of the available apps) I can easily come up with meals that come in under those limits
I looked at the ingredients of what I call "The Big Salad" (for all you Seinfeld fans)
-images on website at www.logicalloss.com/346 -
To put this in English, I need to get a potential more calorie efficient dressing, lose the cheese and instead of dumping 8 ounces of chicken (the whole bag) cut that in half and that would cut close to 300 calories.
A typical lunch for me is
Two baked chicken thighs: 260
Broccoli and Carrots 100
and I would actually have room for an Apple ( 80 calories)
(total 440)
My Breakfast is Often:
2 Eggs: 144
Honeycrisp Apple 80(total 224)
or
Equate Chocolate Whey Protein Powder 180
Unsweetened Almond Milk: 2 cups 90
Banana 110
Jif Natural Peanut Butter 95
(total 465)
In the end I look at this and go, "Yeah, I can fo that."
Mind Hacking: Free EbookYou can find the entire book at https://www.mindhacki.ng/content/write/index.html
Here again, it's the same answer we hear over and over.
WRITE IT DOWN REPEAT what they call "Positive Loops" to Your Self - and this book says to write them down 15 times a day (I'm going to go back and try the Think Up App SIMULATE - Think of yourself doing these steps COLLABORATE - There are powers in working with people ACT -
I purchased the Fitness Reality TR3000 Maximum Weight Capacity Manual Treadmill with ‘Pacer Control' & Heart Rate System on a black Friday sale. A manual treadmill means there is no motor. You make it go. Here are my thoughts:
Listen to the show here
The setup was easy. It took about 10 minutes.
It is NOT like a motorized treadmill, so it's going to feel different. When I do a lot of walking on a motorized treadmill, the bottoms of my feet and knees feel it the next date. With this, my thighs felt it ( really felt it) as you're kind of pushing the belt along.
It takes a while to get the right settings. It seemed at first that you had to have your hands on the railing to keep a consistent speed. This is bad as I have a Fitbit on my wrist, and it doesn't count steps if I do it this way (I can always put it on my shoe, pocket, etc).
Once I got the right settings, I was able to "Just walk" on it and I didn't have to think too much about it. But the days of pressing start, and grabbing a book to read, etc are not gonna happen (at least not after using it for a week). It seemed I had to concentrate on what I was doing.
I do like that it has a place for a water bottle, and it checks your pulse. It seems well made. The displays is plastic, so I would take it easy on it, but what do you expect for under $200.
It folds up east, and while it's not light, I could transport it to another room (there are wheels on the bottom of it).
So it is different, and as humans, we normally don't like change, I think the more I used this the more I will like it. I am amazed that even though I'm going slower than a motorized treadmill, I appear to burn more calories as I'm dripping with sweat.
Hello Fresh ReviewI was at Podcon and was next to a Hello Fresh booth. I eventually had to order just to get the salesperson ( a nice guy) to quick pitching me. Here are my thoughts.
The Hello Fresh app makes it super easy, and even a "picky eater" can find meals.
The meals come to about $10 a meal.
They say 10 minutes for prep, and 30 minutes to cook. For me, it was more 15 minutes of prep, and 35 minutes to cook.
The one meal I've cooked so far was super delicious.
The shipping was great. There is a giant block of ice to keep everything cool, and you simply open the box, and pull the bags out and put them in the fridge.
Who Is it For?Busy people who don't have time to shop.
People who are tired of eating the same thing over and over.
People who eat out alot.
Can I Cancel or Pause My Account?You can pause your account via the app.
You can click a button in the app to call customer service and they will cancel you if that's what you want.
What Does it Cost?For me, it was $59 a week for three meals. There are different plans available.
Final Thoughts on Hello FreshThe one meal I've had so far was really good.
If I compute what I eat for dinner or lunch, it's about $5 a meal. So this is double what I pay if I go shopping and buy in bulk.
As someone who is now dreading going out into the Ohio cold, I may be willing to pay more for food if I don't have to go get it, (And I like my food choices)
At this point, I'm going to give it another week with six more meals and go from there.
If you want to try it, check out www.logicalloss.com/hellofresh you'll get $40 off your first week.
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Today I took a long look at where I have been, what works and what didn't
I lost 30 lbsa year ago. I went to a place called Slimgenics, and just about the time I was at goal weight I quit going. Why?
It was expensive. Sometimes 300-400 a month.
I wasn't sure what I was putting in my body.
So here I am a year later and back where I was. I had to ask myself, do I really care how I lose the weight if I don't damage my body? The answer was no.
The other factor is I hurt my back in such a way that I could move for two days. I thought to myself, "remember how this feels" because I didn't have that issue when I weighed less. I wasn't sick, and I had more energy.
A listener to the show told me about Advocare and how he had used it to drop some weight. I looked into it. It has a definite "Amway/Multilevel" feel about it, but I was curious about the products and the price. It isn't cheap, but then again a Big Mac Value Meal is $6 and the meal replacements were less than that (for preferred customers). They do have a lot of medical doctors on staff to make sure the products work and are safe
New Products Same PlanSo I'm going to start off the same way I did last year with a 24 day jump start to get my body ready for the nutrients and supplements I will be feeding it. The 24-Day Jumpstart™ is designed to fuel a fresh start and help set you on the path to a healthy lifestyle. You will begin with a 10-day Cleanse Phase to help prepare your body for optimal nutrition, then complete the 14-Day Max Phase where you will start to develop a routine of fueling your body with quality supplementation and a healthy, balanced diet.
When that is over, the 28-Day Optimize™ keeps it simple with the same product routine each day, flexible food choices, and daily activity so that it’s sustainable and easy to adjust based on your specific goals and needs
Then I'll be doing the 28-Day Lifestyle™ is a commitment to making a true transformation by sticking with the healthy habits you have learned up to this point and working towards a long-term routine.
So you end up with 24+28+28= 80 days
Here is a handout to start tracking your progress
For more information check out Dave's Advocare store at www.logicalloss.com/advocare
Thanks To Our Awesome SupportersI want to thank Laura from Oregon for her very generous donation to keep the lights on here at the Logical Weight Loss Podcast. If you'd like to help, see www.logicallosers.com
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What's the Deal With Maltodextrin?
So I noticed that in my new Advocate Spark (I love the grape) that it included Matlodextrin. Then I looked at their really yummy Chocolate protein drink. What did I find? You guessed it Maltodextrin. At first, I thought Advocare was trying to fool me (the box of Spark shows "Sugar-free." Then I looked at the awesome low priced Chocolate Wehy Protein from Equate (which is also delicious). What did I find? You guessed it Matlodextrin. Lastly, I pulled out some drinks from Slimgenics that I used to consume. There it was again. Maltodextrin.
So I asked, "Uncle Google" and here is what I found
If you’re trying to lose weight, you will want to avoid maltodextrin. It’s essentially a sweetener and a carbohydrate with no nutritional value, and it causes an increase in blood sugar. The levels of sugar in maltodextrin can lead to weight gain. - www.healthline.com
Maltodextrin is a food ingredient made from starch. It is used as a flavor carrier and to improve thickness, texture, body, and taste of food products. Maltodextrin is a polymer that consists of multiple units of glucose linked together in a linear fashion. Maltodextrin is commercially made starting with a simple starch and using the hydrolysis process. It is also a main ingredient in the brand-name sugar substitute Splenda
it is controversial as it is often made from corn, and most corn is genetically modified, this Maltodextrin is GMO based. There are no known GMO versions available. A controversy has started on the internet about maltodextrin causing a spike in blood sugar. But maltodextrin is seldom used by itself as a food, but rather as an ingredient in a food, thus this isn’t a serious concern. - Go Clean Label https://gocleanlabel.com/what-is-maltodextrin/
According to Livestrong.com
"The Center for Science in the Public Interest has recognized maltodextrin as safe and fructose as an additive to cut back on in the diet. Experts agree that sugar, no matter the form, should comprise no more than 10 percent of total caloric intake. Most Americans get double this recommendation." Source
For me, it just seems like every form of sugar isn't for you and this may show as a carb instead of sugar in your food tracking. It seems wherever they pull out sugar, they just replace it with a substitute.
21 Ways To Lose Weight Forcast Your Meal, and eliminate the question, "What's for Dinner?" Rein in your sweet tooth Once a day eat a salad Sit down when you eat Find a workout buddy Exercise even when you don't feel like it Hope on a scale once a week Get to bed at a decent hour Rish, shine and eat Don't rely on willpower Track your steps, but watch your feed Cut back on TV time Double down on Produce Reorganize your fridge Watch the booze Think: Fast, slow, repeat. Stop sipping your calories Make friends with free weights Try a new exercise Do lunch like the Japanese Learn how to relax about food. Become a Logical LoserKeep the conversation going by being a patron (as little as $1 a month) and be part of our private Facebook group. Go to www.logicallosers.com
- Visa fler
