Monthly Archives: May 2010

Is high fructose corn syrup worse than regular sugar? Some of the advice we have been receiving from “nutrition” sites state that we should avoid high fructose corn syrup at all costs. But is it any worse than all the other forms of sugar we find listed on the nutrition labels? Which sugar can we eat and still lose weight?

Sugar is sugar. Even natural sugars are just that, sugar. So, what can we do to make sure we are avoiding too much?

The high fructose corn syrup commercials we have been seeing on TV state that the HFCS is not bad for you in moderation. But the problem is, there is no HFCS moderation. It’s everywhere and in everything. But so is sugar. Look at ketchup that doesn’t have HFCS in it, but in it’s place you will find plain sugar. HFCS and sugar are the same, they are metabolized by the body in the same way.

When you read your nutrition labels, make sure sugar is not listed in the first five ingredients and keep your sugar intake to less than 30 g per day. Don’t worry as much about natural sugars such as those found in skim milk and fruits, but don’t go crazy with it either. The main sugars we are concerned with are added sugars.

So is High Fructose Corn Syrup worse than regular sugar? No, but regular sugar is not good either.

Are you thinking about What to Eat Memorial Weekend to Burn Fat? There are going to be cookouts with all sorts of goodies like potato salad, hamburgers, cakes and pies, beer beer and beer. What could we possible eat over the holiday weekend and still come out with a weight loss?

Well the good news is that I think these summertime holidays are the easier of the events to eat good at because there usually are some decent choices. Afterall, it usually includes a BBQ so it’s something you can BYOM to and have no issue whatsoever. BYOM = Bring Your Own Meat. So grab some organic chicken breast, or some uncured organic beef hot dogs, super lean ground beef or even turkey sausages and you wont feel like you are missing out. The other thing that is usually available is salad, though sometimes it is already dressed so be careful of that. Fresh fruit salad can be another option. Watermelon! Great choice and you can eat quite a bit of it without feeling guilty. There might be strawberry shortcake so forgo the cake part and enjoy your “dessert”. Most of all, drink a lot of water and stay active with outdoor games like volleyball, softball, flag football and frisbee. You will be burning calories all day long if you keep moving , have FUN, think of those who have died in our nation’s service, and remember what to eat memorial weekend to burn fat and lose weight!

When thinking about which workouts burn fat faster, let’s consider high-intensity interval, traditional cardio and circuit training.

Do Intense Workouts Burn Fat Faster?

I remember many years ago being told to not get my heart rate up too high, to stay in the fat burning zone and just spend a good hour there on the treadmill. I have never been so bored in my life and I never felt like I was pushing myself whatsoever. I think one requirement of good fat burning has to be SWEATING, right? Lately though, there has been more emphasis on more intense types of workouts. So what are the differences between the different types?

Wikipedia defines circuit training as “ a combination of high-intensity aerobics and resistance training designed to be easy to follow and target fat loss, muscle building and heart fitness. An exercise “circuit” is one completion of all prescribed exercises in the program. When one circuit is complete, one begins the first exercise again for another circuit. Traditionally, the time between exercises in circuit training is short, often with rapid movement to the next exercise.”

The definition for high-intensity interval training , or HIIT,  is “an exercise strategy that is intended to improve performance with short training sessions. HIIT is a form of cardio which is beneficial to burning fat in a short and intense workout. Usual HIIT sessions may vary from 9–20 minutes. The original protocol set a 2:1 ratio for work to recovery periods. For example, a runner would alternate 15-20 seconds of hard sprinting with 10 seconds of jogging or walking.”

Finally, there is traditional cardio which consists typically of basic treadmill, aerobic or elliptical work at a given level for a specific period of time. So level three on the treadmill for 45 minutes for example.

In the past, it was understood that long cardio sessions typically were recommended to burn fat most effectively because fatty acid utilization usually occurs after 30 minutes. But now there is some new science that leans toward other methods which take up less time. HIIT is one such type of training. No one is sure exactly why, since the HIIT method doesn’t rely on long bouts of cardio, but it does appear to be more effective than traditional cardio for burning fat.

Then what about circuit training? It appears that while circuit training may be best suited for fat loss, it is not as effective in building bulk or the performance that you receive from HIIT. So the answer to “Which workouts burn fat faster?” appears to be HIIT and circuit training. If you are short on time, HIIT might be better suited to you, but if you want home workouts – burn fat in your living room – and don’t necessary have a lot of equipment, you can still develop a great circuit training program.

Yea, I am so happy that I found the Skinny Cow Ice Cream Sandwich with no added sugar! You probably remember my recent rant about the high fructose corn syrup that is in the regular sandwiches, so I was thrilled when I saw these. Good news is that they taste just as good as the regular ones. The exchanges are 1 carb and 1 sugar (for the naturally occurring sugars). Now I am back to having my one Skinny Cow Ice Cream Sandwich per week!

Fad diets are very tempting, but do you want to know how to lose weight or how to lose fat? Are you constantly drawn to the quick fix idea of weight loss? Let’s think about this. There are a lot of diets that claim you can lose 10 or even 20 pounds in a very short amount of time. Whether it be by starvation, cleansing, or strictly limiting carbs, you will lose weight very fast. On the other hand, a healthier weight loss effort would include all different types of nutritious foods and exercise for a slower loss of 1-2 pounds per week. Doing it this way, you are more apt to be losing fat, not muscle.

What’s the difference? Well, for one thing, your skin just looks better with nice muscle beneath it. Imagine skin that is more or less loose with no muscle? It ‘s just not as attractive as a nice firm, lean body. Also, muscle is what will keep your body burning fat. Without it, you will end up fat again, and on another extreme fad diet.

Now, there are times when you just need to see 10 pounds gone on the scale, I get that, and generally I don’t have a problem with you doing whatever you need to do to make that happen. Dieting is 99% psychological and sometimes we need to play these crazy mind games with ourselves to keep going. But always try to aim for doing it the healthy way as much as possible. My problem is when people use these fad diets to the extreme for massive weight loss, resulting in their health being significantly reduced.

What if you can’t see your muscles? Are they hidden under layers of fat?

Get to know your body as much as you can. Like a doctor when they give you a physical, sometimes they will push down on your stomach to feel your muscles and organs below. So, you do the same. Find your muscles and feel them move as you do things like lift dumbbells. Sometimes if you are carrying a lot of weight, you forget literally that you body is made up of this wonderful machine under the flab. Remind yourself that there is something beautiful waiting to get out.

Sometimes we do try a fad diet or a lose weight quick diet or two which is not the MOST horrible thing you can do, just don’t plan on using one for more than a quick 10 or 20 pounds.

Tonight is the Biggest Loser Biggest Finale and I can’t wait to find out who the winner is. It’s such a motivational show no matter what you think about the television “magic” they sometimes work. These folks have worked their butts off, no doubt! So tonight, instead of watching Biggest Loser with a bag of chips or tub of ice cream, try out this party idea instead.

We are having a Biggest Finale get together complete with BBQ chicken and veggie skewers on the grill! Everyone is bringing their hand weights to work out during the show and crunches are mandatory during the commercials. Everyone will be decked out in either pink, orange or white to support their “loser” – Ashley, Michael or Daris.  I am wearing pink because I am hoping for a surprise win from the “Pink Ninja,” Ashley! She’s in Knoxville, we are based in Nashville so us TN “ville” cities have to support each other! Also, I just love her confidence that has really developed as the show has gone on.

So grab your friends, some healthy snacks and some dumbbells and enjoy the Biggest Loser, Biggest Finale tonight!

Today I had muscle exhaustion before I even went to the gym. It was one of those days when the last thing you want to do is get on the sneakers and all of the gear and head to the gym. It just happens. So, I grabbed the dumbbells and the exercise ball and started doing a variety of arm exercises in my living room. Bicep curls, hammer curls, side lifts, overhead press, overhead tricep….I just kept repeating them over and over until my arms would literally not lift any more. Then I did crunches on the ball.

IT WAS GREAT! I rarely exercise this way (to muscle exhaustion) and it was really invigorating knowing I had pushed at least my arms to their max. I have this feeling that when I wake up tomorrow, my arms are going to be really sore but look really awesome : )

I think I am going to try adding more of this type of workout into my routine. I had a trainer recommend to me that I should lift the maximum amount I could lift (period) but to still do 3X12. Here is some insight from a blogger online and his experience with muscle exhaustion. I’ll let you know what my results are so you can decide for yourselves.

Anyone else have any experience with muscle exhaustion training?

The Jillian Michaels Shred DVD (30 Day Shred) is definitely one of her most popular videos. If you sit around watching the Biggest Loser show on the couch eating ice cream, then you need this DVD. I know you are sitting there thinking, “Man, I wish I had Jillian to make me work that hard and help my big butt lose weight!” Well, now you do. This is definitely the one Jilllian video to get. This DVD has over 1, 867 reviews on, most of which are 5 stars. Jillian of NBC’s hit weight loss show “Biggest Loser” brings all of her training together into this one video called the 30 Day Shred. The cover claims you can lose up to 20 pounds in 30 days so this is great for a wedding or a reunion or even to get ready for the beach.

Jillian Michaels Shred DVD features her prime 3-2-1 Strength-Cardio-Ab training circuit: 3 minutes of strength followed by 2 minutes of cardio and 1 minute of abdominal work (which will kick your butt, or your gut!) There are 3 levels at 20 minutes each, so you start at Level 1 and work your way up. So this is a great DVD for both beginners and more advanced who can do all three levels for a great hour of muscle building and body shaping. There is also a warm up and cool down section.There is a bit of jumping so beginners might stick a little more to the ground to avoid injury at first, but the levels allow you to move at your own pace. You can also move up to different levels if you get bored, just do easier versions of the exercises if you aren’t physically ready for them. But Jillian will motivate and push you to “fight for it” and make sure you aren’t just slacking off for sure!

The Jillian Michaels Shred DVD is the perfect DVD for someone looking to workout at home in 20 minutes!

The Jillian Michaels Ultimatum 2009 for Wii is one of the most popular fitness workouts you can do in your home. Everyone is searching for ways to do it easier and faster and Jillian Michaels and Wii came with a great combination in 2009. The 2010 is also available but if you can’t afford that version, the used copies of 2009 are a great place to start for sure.

So what are the features of Jillian Michaels Ultimatum 2009?

* Uses the Wii balance board (sold separately)
* 4 Workout types, strength training, weight loss, intervals and h climb
* workout activities such as ladder climb, rowing and monkey bars
* track your personal data and progress
* Lots of lifestyle tips from Jillian
But mostly, it just makes working out FUN again and who doesn’t benefit from having Jillian tell it like it is and give you that kick in the butt you know you need. I am a fan of the ladder climb myself because I love that ladder machine they have on the Biggest Loser. So, this is the version you can do without getting that really expensive piece of equipment. You see a lot of the Biggest Loser exercises are full body movements and that is what this workout tries to replicate, with pretty good success.

For more information on Jillian Michaels Ultimatum 2009, <<– click here and get that super toned body you deserve.