An Article from Tom Kelso

I have been posting about something similar on a social network I am part of.  Tom says it best.  I want to give credit where credit is due and this came from a great blog called breakingmuscle.com

The Right Way to Lose Fat: How to Exercise

Tom Kelso Contributor

A previous article on how to eat addressed the nutrition component of sensible fat loss. A lot was presented such as low carb/high protein, high carb/low fat, micronutrient values, and glycemic levels, but all signs pointed to creating a caloric deficit to optimally burn body fat.

This article will highlight how exercise should be implemented to maximize fat-burning potential. That stated, please heed the following statement (imagine me yelling it to you through a megaphone with the volume maxed-out):

80% OF THE BATTLE AGAINST BODY FAT COMES DOWN TO YOUR DIET.

Exercise itself does not burn a significant number of calories, relatively speaking. Not to discount its value, but if you rely solely on exercise and pay zero attention to your dietary habits (READ: you eat like crap), you will not make it far. As I always say, “A good forty-minute workout can be ruined by five minutes of bad eating.” Amen.

Let’s take a look at the estimated caloric expenditure of several exercises/activities. There are a gazillion “calories burned from exercise”calculators all over the Inter-web (there…I just gave you access to three of them). Are they accurate? I don’t know. Remember, they are only estimates, but they will at the least get you close. Using my body weight (190 pounds) as an example, here are the estimates of three different calculators:

Running/working at 5 miles per hour pace for 30 minutes:

Calories burned = 344, 364, and 345.

Running/working at 10 miles per hour pace for 30 minutes:

Calories burned = 713, 775, and 689.

Two points can be gleaned from the above:

1. Estimates vary.
2. Greater effort burns more calories.

I would like to emphasize that second point with my megaphone again:

GREATER EFFORT BURNS MORE CALORIES.

Other exercises/activities and the estimated calories burned in 30 minutes (150 pound person):

• Dancing (casual) = 197
• Dancing (gettin’ down!) = 274
• Walking @ three miles per hour = 150
• Walking @ 4.5 miles per hour = 233
• Rollerblading (casual) = 270
• Rollerblading (fast) = 319
• Martial Arts = 401
• Frisbee = 206

Some of the most disheartening moments I often see are well-intended but misguided people who make a bee line to the treadmill to “do their cardio.” It usually goes like this:

• Ear buds in.
• iPod tethered to the arm.
• Maury Povich tuned in on the tube.
• Treadmill set to three miles per hour.
• The plodding away begins.
• 45 minutes elapses and a whopping 270 calories are incinerated.
• Whew, what a session!

Now it’s time to get back to the crib and inhale a three-ounce bag of nacho cheese tortilla chips and deposit approximately 450 calories back to the tank.

If the significance of bad eating and relatively low value of exercise is not evident by now, let’s look at some more depressing factoids. Go to one of my favorite web sites,calorieking.com. Type in your favorite “cheat” food and portion size (those nacho cheese tortilla chips are sounding quite delicious right now). The web site offers examples on how to burn the number of calories in the food choice entered.

To expunge the 450 calorie tortilla chips would require any one of these:

• 125 minutes of walking.
• 51 minutes of jogging.
• 37 minutes of swimming.
• 69 minutes of cycling.

Is it worth eating poorly knowing it will take some major effort to counter it with exercise? I know the phrase has been beaten to death, but it surely applies: “You can’t out-exercise a bad diet.”

All right, time to cut to the quick. If you want to maximize the exercise component in the attempt to shed body fat, do this: Choose exercise modes that are physically demanding. Yes, they’re more discomforting, but they use more energy. In place of a low-effort, 45-minute treadmill walk, do 20 minutes of high effort intervals. Try a circuit training workout, do a half-hour boot camp, run hills, whatever - just WORK HARDER.

Will you be out of the “fat burning zone” by working harder? Yes, but you’ll be depleting your glycogen stores with the higher-effort training. You could even add a lower carbohydrate diet. The glycogen depletion forces your body to tap stored adipose fat and use it as energy, both in workouts and post-workout during recovery.

Regarding the infamous fat burning zone, it was once thought that you had to “go slow” to solely burn fat. Going faster would shift to glycogen. True, but understand these facts:

• We possess an almost unlimited supply of energy in the form of stored fat. Marathoners fatigue due to glycogen depletion, not fat.
• If you want to get into the purest fat burning zone, take a nap.  Sleeping is purely aerobic (unless you have violent nightmares - those will require immediate energy).
• As previously noted, you will burn more fat post-workout during the recovery process if you engage in high-effort training, all other factors being equal.

Last but not least, STRENGTH TRAIN. Yes gals, that means you, too. Possessing more muscle means possessing less fat. The process of building strength and more muscle is intense. Intense workouts deplete glycogen. And as you know, depleted glycogen can lead to fat being used as energy.

I’ll end with this tidbit of info:

• Yummy = a 12-ounce cola and 3 pieces of pepperoni pizza.
• Ugh = a 90-minute jog to burn them off. 

Now that you know how to train for fat loss, learn how to eat for fat loss, too.

Photos courtesy of Shutterstock.

Folks, the truth is….Bios Life Slim can help you control your eating.

How to Calculate Fat Percentage from a food label

Excuse me, what does this mean exactly???

“Food labels indicate the percentage daily value provided by fat, which corresponds to the percentage of the fat a serving of food gives you compared to the total amount of fat you should eat a day, based on a 2,000-calorie diet.”

However, food labels do not indicate what percentage of the calories come from fat. You can calculate this percentage yourself by following a few easy steps.
Step 1

Locate the calories from fat on the label and divide that by the TOTAL calories of the serving.  In this case of the sausage 110 calories are from fat and 170 is the total calories.  110 divided by 170 equals .64703…Drop the numbers behind the first two digits and you are left with .64

Step 2:
Multiply by 100 to obtain a percentage. With the sausage example, you can simply drop the digits behind the 64 and multiply the number .64 by 100, which gives you 64 percent. This means that 64 percent of the calories found in the serving of sausage comes from fat.  

So how do the manufacturers get away with placing 50% less fat on their labels?  It’s deceiving isn’t it? Our USDA allows this kind of deception.  You have to realize the USDA is NOT on the side of the consumer but rather allows deception based on economics.

Think you’re drinking 2% milk??? In reality that milk is more like 35% fat.  Do the calculations, the numbers don’t lie.

Most of us carry our cell phones with us in today’s lifestyle.  Most cell phones have a calculator on them.  Pull out your phone and access that calculator.  The division sign is the / or forward slash. 

I like to have about 30-35% as my guide for fat intake.

Most of the time excess carbohydrates will pack the fat on to your body faster than good fats will.   we have Bios Life Slim to help us with metabolizing those carbs.

Good fats like nuts, seeds and avocados, olive oil, flax oil, grape seed oil, these are the recommended kinds of fat to use.

Hope you enjoyed today’s little lesson.  Thanks for stopping by.

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Slim at work

I just met Bergetta a couple of weeks ago. We have been phone friends through a mutual acquaintance for a couple of years.  She started using Bios Life Slim in November 2011.  Look at the difference in five months.  Interesting that in December we had quite a discussion and she was telling me she hadn’t lost anything yet.  Well one thing she was looking at only the scale.  Now we can see what inches lost looks like. I don’t know Bergetta’s statistics but I do know she looks and feels a lot healthier now.  Keep drinkin’ and shrinkin’ Bergetta.  I’m so proud of you.  Her words to me on January 23 2012 via e-mail “yes, I'm happy as this has been a 20 year search for the method which works!!!!!!!”

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We don’t really see ourselves

Gilbert and I were looking at some older pictures.   I’ve been doing picture comparisons for myself right along but he hasn’t.  When he saw pictures of himself from a couple of years ago, he was surprised to see how heavy he had really gotten.  We get used to seeing ourselves and then don’t realize the changes that have happened.  If you think you haven’t changed since using BiosLife Slim go back and look at pictures from a year or so ago.  You’ll see the changes.  You’ll even see the changes in your skin.  So thought I would post a couple of pictures I took of Gilbert the other day.  He’s not really giving us a urine sample in the cup, LOL just that he wanted to “advertise” the SLIM that helped his pants get this baggy.  We went shopping Saturday and got him some smaller pants.

You can click on the pics to enlarge them and see how many inches of fabric that is.  He’s really lost a lot in his thighs and behind.  He’s impressed.  Still says it’s the easiest way to lose fat he’s ever seen.  Drink and Shrink.

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GOLDEN DELIGHTS

We love these little golden delights.  It’s a nice high protein way to enjoy traditional pancakes. Got this recipe years ago from my niece in Canada.    One thing I like about these and they fill you up but they don’t make you feel bloated like flour pancakes do.  I suppose you could use any kind of “non-wheat” flour too if you want to experiment.  This was our supper last night since we were eating kind of late.

These are called Golden Delights and they are SUPER yummy.
6 Eggs
1 Cup Cottage Cheese
1/4 C flour
1/4 C oil
1/2 tsp vanilla
1/4 tsp salt
Put all ingredients in a blender and blend at high speed for one minute, you might have to scrape the sides down a bit. Pour onto HOT  buttered griddle and turn when bubbles appear on the tops. Way better than flour pancakes.

I heat the electric griddle on the highest heat and then turn it down between 350 and 375.

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Still Trimming Up

Beginning	Sept 26 2011	Feb 20, 2012
Neck	14.50	13.75
Chest Above	40	36
Bra Band	36	34.50
Bust	41	38
Waist	37.5	33
Hips	42	38.5
Abdomen	40.25	36
R Upper Arm	12.6	11
L Upper Arm	12	10.75
R Thigh	24.40	20
L Thigh	24.25	20
R Calf	14.50	14
L Calf	14.50	14
Totals	353.50	319.50
Weight	156	140
Total Inches Lost	34
Total Lbs. Lost	16

Thought it was about time for an update for you all again. Wow, look at the ongoing loss.  It is mostly about inches lost now, meaning the body is utilizing fat for energy and not storing it. I learned so much in the Transformation program that helps to keep this phenomenon working.  It’s not all about exercise either.  Running on the treadmill for thirty minutes only burns up 100 calories in the average sized woman.  That’s 1/2 cup of orange juice or ten cashews.  Exercise is good for your heart but it doesn’t really do much for utilizing calories.  And then there is the myth…well, I exercised so I can eat xyz if I want to and xyz is WAY more than the 100 calories burned.  I know I used to think like that. 

It was fun to wear my daughters size six clothing that she gave me.  She has long ago shrunk out of them but never would I have thought that they would fit me.  I wore a two piece classic style sweater ensemble yesterday that I purchased way back in 2003.  That’s seven years ago.  It looked so nice on and Gilbert complimented me on how nice it looked.  The funny  thing is, I weigh more now than I did then but my size is back to what it was in 2003.  He said it’s a good thing I kept that outfit and I agree.  I didn’t keep a lot of clothing from that size but I did keep some of the higher quality purchases that I had made because I always “hoped” and worked towards getting back into them.  Now it’s a reality.  Gotta love that!

Yummmy

My niece had this recipe on her blog and it sounded so yummy I just had to try it.  BiosLife Slim helps reduce the cravings for carbohydrates and I haven’t been missing my pancakes but when I saw these I figured they would fill that spot.  Pancakes are a Saturday thing for us and it was with anticipation that I laid this recipe out on the counter last night.

We always like poached eggs with our pancakes.  The secret to good poached eggs is to just let the bottom of the pan have bubbles and barely have the bubbles come to the top.  Five to seven minutes and you will have medium poached eggs.

ALMOND MEAL PANCAKES

1 cup almond meal

2 Tablespoons oil

2 eggs

1/2 cup almond milk (I used coconut milk)

1/2 tsp vanilla

pinch of salt

1/2 tsp baking soda

1/4 tsp baking powder (I added this)

Stir all ingredients together except last two.  After all is moistened well stir in baking soda and baking powder quickly.  It should bubble up nicely and then be ready to bake on a 375 degree griddle or medium heat pan on stove.  Keep pancakes fairly small and they will be easier to flip over.

Breakfast is served.

 

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Stuffed Cabbage Casserole

 Here’s a pic I pulled off the internet because I didn’t take a picture of the casserole I made the other day. 
What was in the fridge?  Cabbage and hamburger 90% lean that I wanted to use.  I really wanted to make stuffed cabbage rolls but that was just too much time to invest so I figured why not make a casserole out of the ingredients.  Same taste different delivery.  Now I see there a lot of recipes for this if you google these ingredients.  I didn’t use a recipe just threw it all together. 
Started the brown rice in a rice cooker.  Takes about 45 minutes to steam.  Now you could make the rice a day or two in advance to make this go faster.  I make a couple of cups at a time so I have this on hand.  You can put it in freezer bags in one cup sizes too if you want. It can just be added frozen right to your recipes easily.
Chop a medium sized onion and brown it in a six quart pan with a bit of oil in the bottom.  I use Grapeseed Oil about one Tablespoon.  Medium high heat.   After the onion softens a bit move it off to the sides of the pan and add a pound of hamburger.  Sprinkle with garlic powder and italian herbs mix. Chop the hamburger up while browning it.
Add a large can of crushed tomatoes and 1/2 cup of water.  (I like to add a couple of drops of Stevia when I use canned tomatoes to just enhance the taste a bit.  Some people use a teaspoon of sugar.)  I use Penzey’s Beef Soup Paste in place of bouillon, you use what you have.  I dissolved 1 teaspoon in the broth.  Turn the heat up to get this boiling.
Shred 1/4 of a smaller sized cabbage in long shreds and throw that into the mixture.  Add one cup of the cooked rice.   Turn the heat down and let it all meld together for about fifteen minutes.  Salt and pepper to taste. That’s it!  It makes a good sized pot and Gilbert ate on that all the while I was gone for Fri-Sunday and we had it for supper on Thursday.
Hey folks, I’ll try to post some more of these as I go along.  You never know what it will be.  Gilbert says I could NEVER reproduce a recipe because that’s what I do, assess what I have and make stuff up.  LOL 

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Quick Meals ~Healthy to Eat

Someone asked me if I would post some of my quick fix meals on this blog.  Of course, I will. 

Then I started thinking about that.  Almost everything we eat is quick fix.  LOL  I am the most non-recipe person there is.  I tend to look in the fridge, assess what I have and then just create.

Here’s an example for today.  What’s in the fridge.  Nothing thawed out.  But a few fresh things that need to get used up.  Baby Carrots, a small bunch of broccoli, hmmm…okay, veggies are covered but what about meat?  I always have frozen fish filets in the big freezer.  Sure enough a bag of Flounder Filets.  That’ll thaw quick.   They are individually sealed so four filets get put into a bowl of cold water.  It takes about thirty minutes to thaw them, they are thin.  I also have Almond Meal in the freezer.  oh yeah, I forgot I had that, lets try that.

 Here was the process.  Fill a bowl with water, add a tiny squirt of Environne Fruit and Vegetable Rinse.  Toss in the carrots, scoop them out and into a colander and toss in the broccoli for a couple of minutes.  Drain and add both to individual pans with a very small amount of water.  Start the carrots cooking.  I cook mine for about fifteen minutes.  Broccoli cooks for seven minutes.  Perfect texture for us. 

Get out a non-stick fry pan and heat at medium.  Add a Tablespoon of butter.  Now cut the fish out of their packets.  Dry them on paper towels.  Put about a cup of the almond meal on a plate and coat all the fillets one at a time.  The pan should be bubbling the butter but not browning the butter by this time.  If it is bubbling add the filets as you dip them.  Saute for three minutes per side.  Everything should be done at once and ready to go.

Here’s the results. You can do this with flattened chicken breasts for a quick meal too. Coat the chicken breast in bread crumbs and parmesan cheese.

For dessert we each ate 1/2 an apple.  We were full, satisfied and easy clean up.  REMEMBER TO DRINK YOUR BIOSLIFE SLIM RIGHT AFTER YOU START THE CARROTS.

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Those GROSS pictures

Gross as defined by Webster –Big, Bulky, excessively fat;  2 spreading with excessive luxuriance
I will take definition number 1.  I had to laugh at definition number 2.  Spreading excessively is definitely applicable but ya just gotta take out the word luxuriance.  There is not one thing luxurious about spreading fat unless it’s chocolate frosting on a yellow cake.  
So here goes in all humility.  Those GROSS pictures I told you I would post.

Now before I post them I want to point out a few things. First and foremost, this was a twelve week span.  I did not expect to look like a super model from where I was in only twelve weeks. While you are looking at these pics remember that this is only part of the journey.  I will post pictures with these same clothes, well at least the top, again in another twelve weeks,  sometime in March.  While I am not where I want to be I am so very pleased with what has taken place in only twelve weeks.
So here goes, you now get to see behind door number one and number two.


This is fourteen pounds and 32.5 inches gone in twelve weeks. Went from a size 14 to a size 8. There has been a bit of improvement wouldn’t you say?  So this is no super model, just me, a real person, on a real journey.  What you can’t see on the photo of Sept. Is the arrow and words above it.  I wanted to point out the lower stomach that hangs under the pink roll of fat.  It’s showing up in the jeans area. This is the part that really made me feel bad.  I was starting to get that second lower hanging stomach which is very indicative of heart disease.  That was a concern for me.


Okay,  I KNEW someone would say, oh yeah, you were pushing your stomach out in the Sept 26th picture so just to take care of that issue I did push my stomach out on the second photo so you could see on the first one it wasn’t pushed out just standing at rest, a normal stance.
Gottcha! Didn’t I?



Same thing applies.  I KNEW someone would say, oh yah, in your after shot you were holding your stomach IN. 
Gottcha again!  I took a pic with the sucked in look.  ha ha.  Yeah, well it gives me something to strive for. 
So there you have it.  The GROSS versus the not so gross.  Amazing changes in a short while.
I never skipped a meal, I did less exercise than I used to do.  I was laid up for six weeks of this time because of an injury to one of my muscles and wasn’t able to do cardio for those six weeks. I ate really well with yummy foods.
I found with the BiosLife Slim my cravings for Bread and Rice and Potatoes just went away.  Yes I still eat these things occasionally but they don’t hold the appeal for me that they used to. Twelve weeks ago I never would have believed I would not eat potatoes every other day or so, or bread, or rice. 
They were kind of the carbohydrate staples for us.  I switched to brown rice and we did enjoy a few more sweet potatoes which have more fiber but not in excess. Just didn’t crave the starchy things that used to call my name.
I chose this pink top out of my drawer for the photos because it showed the fat right through it and also because it is my goal to be able to comfortably be able to wear this top for exercising again.  (maybe in 12 more weeks?) It’s comfortable and was one of my favorites when I bought it several years back.  Thankfully it won’t take me several years to get back into it.
DRINK and SHRINK that’s what will happen when you use BiosLife Slim.  Add to that my cholesterol dropped 92 points, LDL’s dropped 90 points, and my blood sugar went from pre-diabetic 6.1 Hba1c down to 5.6 normal.  What a product, what results.
Call me today.  715-449-4113 Let’s get you started.  What are you waiting for?
Unless you call, your scale will disappoint you again next week when you step on it.  Let’s get the word out. There’s more to this than weight loss.

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