Finish What You Start To Lose Weight

Over a career which has spanned more than two decades… The biggest challenge I face as The Fat Loss Coach, is teaching those seeking my help, to finish what they start, when losing weight and keeping it off…  I know this sounds odd, why would anyone resist the finish line of being at an ideal weight, enjoying good health?   I believe they can’t see the finish at the start…

So how do we get off to a good start on are journey to lose weight and keep it off…  We have to be finished…  What did you say coach?  In order to start, you have to be finished?  Yes, finished with old eating behavior…  You must not return to old habits you have been set free from, with your new knowledge of proper nutrition…  So what behaviors try to resurface?  The three most common are, missing meals, meals portioned poorly, and lack in quality of food…  The hormonal responses to these mistakes are immediate, because of the peaks and valley’s in blood sugar, which result in rapid weight gain…

Most of my thousands of clients know one of my common forms of teaching is through analogies…  One of my favorites is I see myself as an nutritional architect…  My client hires me, to rebuild their body into a new home…  Yes, I see our bodies as the house we live in twenty-four hours per day, all the days of your life…  We only get one body or home…  So we must take good care of the home…  Where else will you live?

So using my nutritional architect approach, let say the client needs to lose fifty pounds…  The first step I take is to create a nutrition blueprint of right foods, in proper amounts, at least four meals per day…  This blueprint is unique to each client; based on percent of body fat, lifestyle, exercise schedule, food likes and dislikes and medical history…  To finish the house, it is essential the plan be customized or fitted to the individual…  This is the most common reason there are so many unfinished houses walking around…  The approach or plan was not customized to them…  It would be like buying a blueprint for house, and all you receive are plans for roof and walls…  You are guaranteed the house will never be finished…  So if the plans for your new body or home are not complete or customized to you, your body will never cross the finish line…

After creating the plan or blueprint, I as general nutrition contractor, have to make sure workers show up on job site each day…  So whom does our work crew consist of?  You guessed it right, YOU!  The foundation of our new body or home, will be a change of heart or belief in the process of four meals, portioned foods of right quality…  This foundation will weather the storms of old eating habits, knocking down our house…  The shell or framework of our home, will be our logic and attitude coming into agreement, and making the daily choices of doing what we believe…  The finish detail of the house the be the physical discipline of our bodies carrying out the work to receive pleasure…

Oh did you think losing weight was about giving up pleasure…  No, you will receive the higher pleasures of good energy, never hungry, balanced moods, improved sleep, improved exercise performance and recuperation, along with unless list off health benefits…

Now I’m no Wizard, and your not Dorothy, but I’m sure we both would agree, there’s no place like home…  Especially the ideal home you finish and you never leave!  http://www.thefatlosscoach.com

The Road Back to Losing Weight

After twenty years of seeing an average of twenty patients each day, I am still amazed how easy it is to lose your way on your weight loss journey…  Even if the client has received monumental changes in fat loss, and improvement in health…  A small percentage of them, slowly go back to old eating behaviors, and with it comes back the unwanted fat, along with related health concerns…

So what is the cause, why does weight loss success suddenly turn into defeat for some?  I’m sure volumes could be written on the subject…  I have found myself writing much about this topic as well…  To put it simply, I think it could be explained as losing their way…  What starts out as a holistic approach, a committed heart, a desired will and a disciplined physical routine, slowly turns into all physical…  When no longer guided by the heart, the weakness of the flesh returns them to a less disciplined lifestyle…

Its now spring of the year 2012, and one out of every three phone inquiries, is from someone I have already helped…  The call usually sounds something like this, “Charlie, I need to come back, your program is the only one, which really worked for me”…  Yesterday alone I had four calls from former clients…  Today while in the gym training chest, words of inspiration I had written some time ago started to come forth from the depths of my heart…  What’s so special about these words as I wrote them, they appeared to form a song… I have never written as song before…  So I know they were divinely inspired

If you feel you have somehow lost your way, and want to recommit to a healthier lifestyle, let these words guide your heart

I'm on my way back... I'm back on track... Nothing going to keep me down... I'm coming way back... I'm passing the pack... Those that counted me out will speak no more...

I'm on the fast track... I can't look back... This time it’s for sure... When I fell I didn't stay down... I broke through chains that tried to hold me bound... Its not how far you fall down, but how high you bounce back.... That determines who you are....

I'll never give up... It’s not my style... I'm meant to grow through... What I had to go through... Now its time for me to shine...

I never gave in... Sometimes I had to take it on the chin... But only for a while... When the pain came... I knew it would make me gain... Now its time for me to win....

So when you feel down... Don't wear a frown... Don't go by what you see... The feeling won't last... It meant to pass, your right where you should be...

Remember hold on... The pain will be gone... You'll be better than before... It works every time... You are going to be fine... You are the head and never the tail...   http://www.thefatlosscoach.com

Increase Bacteria for Healthy Weight Loss

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When my editor first saw my headline for the article I was to write, he did a double take…  His comment was, “are you encouraging your followers, bacteria is good when it comes to weight loss”…  My next statement really had him perplexed, when I said, “you are more bacteria, than you are human’…   What “he replied…”  You heard me right, the numbers of bacteria both internal and external of our body’s, outnumber your human cells by ten to one…  So we are more bacteria than we are human…  He laughed and said, “the next time my wife is calling me some type of germ, I guess she’s not all wrong”…

What are your first thoughts when you think of bacteria? Is it good or bad? If your thinking of the kitchen counter or toilet seat your anti-bacterial conditioning will have you saying it's bad… However when it comes to your intestinal health, especially during weight loss, the correct answer is both… We need good bacteria to digest food, synthesize vitamins and minerals, clean up toxins and dead cells and compete with the bad bacteria for nutrients… The bad bacteria are pathogenic and disease causing… They attempt to overtake our immune system and compete for the same nutrients that bring life to our bodies…  This is especialy important during reduced nutrition intake, during weight loss…

In Western medicine many of the antibiotics which some experts believe are over used to treat infection and rid the body of bacteria, may actually weaken intestinal health and compromise our bodies natural healing powers…  In fact some doctors point to reduced bacterial counts in the intestines for the upsurge in intestinal dis-orders such as Irritable Bowel Syndrome and Crohn's Disease… It's time for us to develop a system of health where its foundations are built on prevention rather than repair…

It's time to open your eyes and understand the intestinal world of friendly or harmful bacteria… There is a war taking place in our intestinal tracts between the good guys (good bacteria) verses the bad guys (bad bacteria) each day. The number of bacterial cells found in the intestinal tract outnumbers the human cells ten to one…   It is estimated there are five hundred strains of bacteria in the human intestinal tract. The good news the good bacteria outnumber the bad bacteria, good 80% -bad 20% in individuals experiencing good health. The bad news the ratio's can be reversed bad 80% - good 20% in patients experiencing intestinal disturbances…

Recent reports show 78 % of Irritable Bowel Syndrome (IBS) patients in the studies have overgrowth of bad bacteria in small intestine… These study suggests that (IBS), a chronic condition which plagues an estimated 20 % of adult population, may be caused by too much bad bacteria in small intestine…

During weight loss what is the best offense to prevent increase in bad bacteria? A nutritional lifestyle that will naturally keep the intestinal tract (spic and span), using nutritional sponges and scrubbing pads found in whole grains, fruits and vegetables… These foods are an abundant source of vitamins, minerals, enzymes, phytochemicals and rich in fiber…

Add to this microbe fighting powerhouse three things: ORGANIC, ORGANIC, ORGANIC… Learn to use only organic whole grains, fruits and vegetables, which are void of pesticides… Pesticides might make economical sense to farming, but can bankrupt our intestinal environment…  

Eat a diet of organic whole grains, fruits and vegetables, with daily fiber consisting of 30 grams of both soluble and insoluble…  Drink 10-12 glasses of bottled water to assist the elimination process... A lifestyle of 3-4 hour of exercise weekly will aid in mechanical digestion and reduce transit time of waste elimination… Avoid all processed foods, white flour, simple sugars and alcohol, they are the food of choice for bad bacteria... Avoid eating beef and poultry that are raised on antibiotics...  Be aware that continued use of aspirin or drugs like acetaminophen, ibuprofen or oral contraceptives deplete the good bacteria…

In closing, I'm reminded of a meeting I once had with a couple on the techniques of good nutrition during weight loss… They had brought their son, who at the time was four years old… During the meeting he interrupted and said "Charlie why is there bad?" I looked into his eyes and said "Good always takes care of bad, always keep your eyes on good and you won't have to be concerned about bad…" That same truth could not be more true, when it comes to our intestinal health during weight loss… Develop a lifestyle committed to organic whole grains, fruits and vegetables… Avoid the overuse of antibiotics and keep the immune system in peak performance maintaining the good bacterial flora that brings life and health and lowering the bad bacterial flora which can lead to illness and even death…  To maimtain long term healthy weight loss, balanced nutrition and good bacteria floria is essential…

Power to Lose Weight

In the state of Connecticut in the last week of October 2011 there was a historical northeastern storm, which produced record snow…  The storm caused tremendous damage, because it happened in the middle of the fall season, when the trees still had all their leaves… The weight of the snow on the leaves acted like a heavy umbrella, and destroyed the branches, which took down a major portion of the power lines…  The power was still there, but the connection to the power was cut off for must of the states residents…

So what does this have to do with losing weight and keeping it off?   Everything, you see knowledge is power, and the knowledge to lose weight, and keep it off, is a power inside each client I work with…   The bible teaches, people are destroyed for lack of knowledge…  My role as The Loss Coach is to teach every client the knowledge to shed excess fat, without losing muscle, comes with managing their hormonal response to the quality and quantity of the foods they consume…  Once they receive this knowledge or power it is stored inside their spirit or sub-conscience, and is always turned on…  My client’s role is to consciously connect to it each day…  

So then why would someone who has been empowered with the knowledge of a great eater, choose not to call upon their knowledge?  They become disconnected their mind loses focus on what they believe, and reacts to some circumstance they are facing…   The simple truth to stay connected to the power or knowledge, is all managed with two words, act and not to react…

When my clients act out their belief of eating, they stay stable in consuming four meals in portioned amounts, using high quality foods, which manage their blood sugar levels and balance their hormone response …  The end result, muscles are well fed and their bodies become leaner…  The secret to stability at losing weight and keeping it off is a daily conscious connection to the power…

When clients react to their circumstance or storm, they are now operating in unstable behavior, causing their blood sugar and hormone response to be erratic, resulting in poorly fed muscle and fat storage…  They are cut off to the power…

So when the storms of life come, and they will, many times when we least expect them…  Those who have been taught properly have a choice to make…  They can chose to act out their unconditional belief to practice good nutrition and reap the benefits of a lean, energized body, or react to the trial and miss meals or eat poor quality foods…  The reactive choice always leading to stored fat, lack of energy and a host of many ill physical feelings…  It’s hard to debate, if we stay connected, turn on the power daily you will be at your ideal weight and enjoy long life and good health…http://www.thefatlosscoach.com

Become A Winner At Losing Weight - Classified Ad

Become A Winner At Losing Weight - Classified Ad

The Power Of Rest

The Power of Rest.

My clients are always amazed when they find out that most of their muscle growth occurs while they are sleeping, and not during their workouts.  Recuperation is a subject that receives too little attention and is often misunderstood.  We are conditioned to think in order to succeed we must work hard and little value is placed on rest.

During intense resistance training there is cellular damage that takes place in the millions of myofibrils, that make up our muscle structure.  As we recuperate from our workout, the hypertrophic or rebuilding response starts to occur.  The rebuilding phase, has several stages and requires on average of 72-96 hours to complete. The phases include an inflammation stage, a clean out stage where damaged cell debris is removed and a growth stage.  So it takes three or four days before the muscle enters into an environment where growth can occur.  Each muscle group should not be worked more than once per week.  If a muscle group is trained more frequently, it may not leave enough time for recuperation, and not time for growth.

It is important to receive eight to ten hours of sleep each night, when the body is sleeping important functions for growth and recovery take place.    During sleep  growth  hormones are secreted from the pituitary gland, which aides in the body’s ability to synthesize protein to rebuild muscle tissue.  Many of the nutrients ingested during our waking hours are assimilated while we sleep.

Over training occurs when a muscle group is worked too long, or too frequent.  Training a muscle before it has fully recuperated will cause further damage to the muscle fibers.  The body will enter into a catabolic state (breaking down) and will result in loss of muscle tissue.  The body in its inability to adapt to this stress will show signs of over training.

The following symptoms are good indications you are over training.  They are lack of energy, trouble sleeping, muscle and joint soreness, no muscle growth, loss of strength and no desire to exercise.  If these symptoms occur, the best course of action is rest, a week with no training.  During this time off re-evaluate your nutritional program and training routine.  After further analysis you will find you either under ate, or over trained.

We all differ when it comes to our recuperative abilities.  Learn to listen to the messages, that your body sends.  When you experience increases in strength, energy and muscular growth, it should reinforce that your routine is working.  On the flip side, decreases in strength, energy and growth should alert you your routine needs to change.  Exercise goes against our human nature.  Less work will usually mean more results.  Learn to relax and enjoy the time away from your workouts.  If you train with proper form, with intensity you deserve all the rest you can get.

When it comes to increasing exercise performance and improving body compositiuon, there nothing more powerful than rest.  http://www.thefatlosscoach.com   

Four Stages of Successful Weight Loss

Over the last two decades when I first meet a potential new client, the most common question posed to me is, “can you help me to lose weight”?   My response puts the ball back in their court…  I can help you to solve your weight problem, if you are willing to complete four stages of behavior change…

They are surprised to learn the first two stages will take place in our first thirty-minute session together…

Stage One – Unconsciously incompetent…  I meet all new clients in stage one of the weight problem…  They are well aware they have a problem, but unaware what the origin of the problem rarely is…  Most think if they could only be taught good new eating habits, their weight issues will disappear…  They don’t realize they have an inner identity or character, which has formed to support their poor lifestyle of improper nutrition…  Their poor eating behavior goes beyond bad habits, deep rooted, unconsciously in place each day…  They have become unconsciously good at being overweight…

Stage Two- Consciously incompetent…  You enter stage two when you consciously become aware of why our bodies store fat and lose muscle based on hormonal responses to quantity and quality of foods consumed…  This is an understanding, which goes beyond our common sense ability to understand…  Common sense would lead you to believe eating less often and lesser amounts, would keep the fat from being stored…  This could not be further from the truth…  Unfortunately nine out of ten overweight clients I meet are under eaters, not over eaters…  They are taught by eating four or more meals, about four hours apart, consuming high fiber, low glycemic foods, portioned 30% protein, 50% carbohydrate and 20% fat, which will cause a slow rise and slow drop in blood sugar…  This will bring a homeostasis or balance to the pancreas production of hormones, insulin and glucagons, which feeds the muscle and reduce the fat…

Stage Three-Consciously competent…   Stage three is the daily practice of consciously eating the right foods, at proper times, in customized or fitted amounts to each individual…  The daily routine of thinking the right thought, speaking it into action, and allowing the repetitive acts to form habits are essential to be in place each day…  I believe it takes at least 21 days for these routines to form into a physical habit…  The danger is these habits are still not deep rooted into the sub-conscience…  If not consciously put into practice each day, they are very vulnerable to old behavior reoccurring…  This is most likely during some test or trial, which appears to overwhelm the new behavior…  Think of your subconscious as a forest, and every tree in the forest represent a belief or character trait concerning all the aspects of your life…  For example, one tree represents your moral beliefs, another your work ethic and so on…  These trees are deep rooted and take little conscious effort to keep them in place…  As a young boy I was taught stealing is very wrong behavior…  So when I visit the mall, I don’t have to sit in my car and go through a check list of make sure you don’t take what’s not yours, even if no one looking…  It sounds funny to even say it, because this belief is so deep rooted in me…  Well new nutrition routines are a tree, with no roots and must be watered each day…  The water is thinking it, and speaking it into action each day…  The daily conscious effort allows the roots to go deep into the sub-conscience and become like the other trees in your forest…

Stage Four-Unconsciously competent…  This is the goal of each client I work with…  To take this new knowledge of nutrition and deeper understanding of their hormonal responses, and develop into a lifestyle…  Many times a new client questions me, “how do you think I’m doing”?  Sometimes they are surprised at my response, especially if there has been dramatic fat loss…  You see I go more by how they sound, than how much the scale is moving…  I spend a considerable amount of time on the behavior modification part of my teaching, which I call the “Laws of the Lean”… I know for it to become their lifestyle, and enjoy long life and good health, they must become unconsciously successful in managing it…  So what could keep it from happening?  I think the most common mistake is the deception of thinking your in stage four, when still in stage three…  You see, it takes daily work of self-talk, positive thoughts, goal driven choices to water the tree in stage three…  So what causes the deception?  Thinking it’s unrealistic to put in all this conscious effort each day, especially when I don’t have to do it in other areas of my life, I manage successfully…  The truth is you won’t…  You only have to do it until the tree has been watered enough, and the roots go just as deep, as the other trees in your forest…  The treasure found in stage four, is it takes the same amount of conscious effort to manage your weight, as it did in stage one of not managing your weight…

So if you are really ready to see your weight problem solved once and for all time…  It starts with the word “timber”, this unhealthy tree in your forest is coming down…  We will plant in its place a healthy tree of new knowledge and behavior…  The daily watering of the tree will have it deep rooted, and like the other healthy trees in your forest…  The fruit this tree produces will last and be enjoyed for a lifetime…