Step 3 Get Proper Supplementation

Ideally we should be able to get all of the vitamins and minerals from the foods we eat, but there are two factors working against that. The first is that we cook most of our foods, which destroys essential nutrients. The second and most important is that we are growing our food in soil that is often exhausted of certain vital minerals. According to Dr. Mary, U.S. Geological Survey maps from 50 years ago will tell us that there's no more magnesium in the soil now compared to what it was. There...

Your Thyroid and Human Growth Hormone

Even though 10 million Americans have been diagnosed with thyroid problems, millions more live with lethargy, muscle weakness, depression, menstrual irregularities, low sex drive, and weight gain due to an undiag-nosed thyroid condition. Doctors used to estimate that as many as 13 million people had some form of hypo- or hyperthyroidism and didn't know it. However, at an international Consensus Development Conference held by the College of Integrative Medicine in 2003, the number of undiagnosed...

Learn How to Exercise at the Right Level of Intensity

One of the most significant factors in achieving maximum fat loss is learning how to exercise at the right intensity level. Most of us who belong to a gym are familiar with those who sweat and strenuously exercise until their veins look like they are about to pop. This intensity level may be dangerous. One client told me a story of a terribly overweight man who seemed to live at the gym. No matter which morning I went in for my workout, there he was, straining to lift massive amounts of weight...

Breakfast Options

1 cup cooked oatmeal with 1 Tbsp. ground flaxseed (optional) see Flavor- Bursting Oatmeal recipe for flavoring tips or stir 20 g whey protein powder into oatmeal. 2 low-fat and or vegetarian sausage patties try Healthy Choice, Morningstar Farms, or Boca varieties. 1 cup skim or soy milk, or 1 carton light yogurt. 1 carton Egg Beaters, scrambled, with 1 thin slice each of cheddar cheese and lean ham, rolled into a small whole-wheat tortilla (look for at least 3 g fiber we like La Tortilla...

Strategy 3 Learn Gender Specific Stress Fighting Techniques

In 1994, the National Institute of Health mandated that both genders be more equally represented in the studies done by government and other medical research groups. One of the more interesting outcomes of that decision has been the discovery that men and women are biologically programmed to have different reactions to stress. When a research team at UCLA led by Shelley E. Taylor analyzed hundreds of stress studies done since 1985, they discovered that men and women release different hormones...

You Must Exercise While You Diet

Many studies have shown that while dieting alone is effective in reducing overall weight, following a good exercise program such as the one presented in chapters 12 and 13 makes your body even more efficient at losing fat, especially during the first month of your fat-reducing program. Ten minutes of exercise is approximately equal to 100 calories burned. The basic four-week Fat-Burning Metabolic Fitness Exercise Plan calls for 300 minutes of exercise per week, resulting in about 3,000 calories...

Learn the Difference between Male and Female Fat Patterns

Vhere you carry your weight has serious health ramifications. The most dangerous type of weight is core body fat (abdominal obesity). People who carry weight more evenly distributed over their entire bodies are less at risk for disease than those who follow the more classic fat distribution patterns. Unfortunately, most men and women store excess weight above and below the waistline where it hurts the body the most. For a variety of reasons, including hormones and metabolic processes that...

Benefit 10 Fights Stress and Improves Mood

Worries, depression, and mood swings undermine your health, relationships, and work performance and reduce your sense of being in control. Research has shown that people who make exercise a regular part of their lifestyle experience stress reduction, improvement in moods, and a greater ability to handle the worries of daily life. Studies that compare the body chemistry of joggers and those who do resistance exercise with the body chemistry of sedentary individuals show a greater percentage of...

The Rate of Perceived Exertion Instinctive Intensity Training

The simplest and most effective way to monitor your intensity level so that you get the most out of your workout is by using my Instinctive Intensity Training (IIT) Scale based on the rate of perceived exertion. Once you have checked with your doctor to make sure that there are no restrictions on your ability to exercise, go to your gym, warm up carefully, then see what you would consider to be your maximum effort. If you are overfat and are at risk (see the PAR-Q Questionnaire in chapter 13),...

Stress Can Make You

Stress has become a condition in which we accept a short-term level of heightened performance at the expense of long-term health. Whether physical or emotional, stress has many negative effects on the body. One of them is the accumulation of a hormone called cortisol. When faced with a stressful situation, the body produces an adrenaline rush that releases fat and glucose as an energy source to help deal with the stressor. Once the crisis subsides, cortisol becomes active and stimulates the...

Metabolic Syndrome X

Now that you have done the self-evaluation work in this chapter and chapter 4, you have all of the information you need to see if you suffer from the cluster of symptoms that doctors have labeled as Metabolic Syndrome X. One of the most dangerous problems with fat in the abdominal area, especially in men and women over age forty, is that it lays the groundwork for this syndrome. The main characteristic of Metabolic Syndrome X is an increasing resistance to insulin, eventually leading to type 2...

Is There Anything I Can Do If My HGH Levels Are

First of all, I should say that far fewer people suffer from a low HGH than hypothyroidism. As already discussed, 10 million Americans have been diagnosed with thyroid problems while a projected 50 million go undiag-nosed. Fifty thousand people in the United States have been diagnosed with HGH deficiency and six thousand new cases are reported each year. However, from what I see at my program, especially regarding obese clients, these HGH statistics should be much higher. And keep in mind that...

By Kathy Smith

I'm convinced that being overfat is one of the most serious problems our society faces. I've worked with countless women over the years and I've seen how it can destroy a person's health, undermine one's self-esteem, and drastically limit one's enjoyment and participation in all that life has to offer. And yet even after three decades in the fitness industry, it still surprises me how much confusion there is surrounding the best way to eat and exercise. This confusion is only made worse by the...

Bo Walker The Inches Melted Off and the Numbers Went Down

Let's take a look at a client of mine who completed the Fat-Burning Metabolic Fitness Plan as part of a makeover I did for Let's Live magazine a forty-year-old radio personality named Bo Walker. When Bo first came into my program, he carried 250 pounds on his 5-foot 10-inch frame, had a body fat percentage of 34.5, a BMI of 35.85, a waist measurement of 48, and a waist-to-hip ratio of 1.0. As you can see, all of these figures put him into the very highest risk category. Bo was concerned about...

Step 1 Exercise on a Regular Basis

Murray's Total Body Tune-up, he writes, When we're not exercising, it's the body's cue to more or less hibernate. The thyroid gland is the major organ of metabolism and if you're not exercising your metabolism slows and, as a result, the thyroid gland starts functioning at a lower level as well. While most of the endocrinologists with whom I consulted for this book told me that there was no natural cure for hypothyroidism, they were all in agreement that a good program of exercise could...

Five Key Reasons for Following This Nutritional Plan

The Fat-Burning Metabolic Fitness Nutritional Plan meets all of the criteria above, plus it is designed to support and work in tandem with the Fat-Burning Metabolic Fitness Exercise Plan to help you lose the maximum amount of fat. The duration and intensity of each exercise module in chapter 13 has been carefully planned to work in synergy with the balanced energy (caloric) deficit of my meal plans. The timing of when you eat and when you exercise is also very important. Exercising before a...

Module 1 The Basic Four Week Fat Burning Program

Here is my basic Fat-Burning Metabolic Fitness Plan, which can be used as a stand-alone fat-loss workout. If you like the results you achieve at the end of four weeks and wish to take advantage of your heightened metabolism and fat-burning abilities to lose still more weight and inches, you may wish to continue on to Modules 2, 3, and the maintenance program. At the end of four weeks, reevaluate your progress inches lost, weight, body fat and lean muscle percentages, BMI, waist-to-hip ratio...

Stress Weakens the Immune System

One of the more serious effects of stress is that it redirects metabolic energy away from the immune system. A tremendous amount of energy is necessary to operate the complex cells, hormones, and organs that make up this system. Fifteen minutes of danger and a return to normal isn't going to compromise your immune system, but living with constant stress will surely slow you down metabolically, making you more susceptible to illness. Stress can lead to stroke, hypertension, and type 2 diabetes....

The Six Facts You Must Know about Metabolism

To understand how my Fat-Burning Metabolic Fitness Plan works, you must first understand what is meant by the word metabolism. Metabolism is the sum total of all the chemical and physiological changes that take place within the body. This includes the transformation of food into energy, the growth and repair of muscle and bone tissue, and the creation of enzymes and hormones. The basal metabolic rate (BMR) accounts for about 70 percent of daily energy expenditure. The amount of energy required...

The Metabolic Fitness

Most people think of calcium as something you should take to minimize bone loss with the onset of andropause or menopause, and indeed this is true. But calcium also has many other health benefits, including the ability to aid in fat reduction. An article in the Journal of Nutritional Biochemistry, which evaluated five clinical studies involving 780 women in their thirties, fifties, and eighties, showed that taking 1,000 mg calcium daily was associated with as much as an 8 kg (17.6...

Evaluate Your Health and Fat Patterns

Usually being overfat is something that creeps up gradually with age. One of the last things my team and I always do when we evaluate people who enroll in my Fat-Burning Metabolic Fitness Plan is take front-, back-, and side-view before photographs so that they can really and truly see what they look like and compare these images with their after photos. For most, it is a great surprise to suddenly perceive an overweight person on the film because our inner image of ourselves is usually much...

Desserts

2 cups sliced strawberries Glaze 6 kiwifruits, peeled and quartered H cup sugar-free maple syrup 4 large pears, chopped into bite-size 1 Tbsp. vanilla extract pieces 3 Tbsp. trans- and saturated fat-free fresh pineapple cut into chunks spread (i.e., Brummel and Place strawberries, kiwifruit, pears, and pineapple onto skewers and grill about 2 minutes on each side, or until browned. Mix glaze ingredients together and warm on the stove. Drizzle over kabobs. butter-flavored cooking spray 1 tsp....

Strategy 2 Exercise to Reduce Stress

People who live with high levels of stress will be amazed at how effectively exercise combats stress. Stress is a killer because it undermines almost every system in the body, from the cardiovascular system to the immune system. Since I work with so many professionals whose jobs come with an unavoidable stress component, I am always gratified to see how greatly my Fat-Burning Metabolic Fitness Exercise Plan improves their ability to handle stress. Bo Walker, the radio host who agreed to...

The Lifestyle Deficits of Borderline Hypothyroidism

Allie, a twenty-four-year-old actress, came into my program because she was overweight and was suffering from some quality-of-life issues. Her doctor had told her that she was borderline hypothyroid but had left her untreated. I could see that she had all of the classic symptoms of hypothy-roidism she was overweight, felt tired all the time, and had trouble concentrating and sleeping at night. When we ran a metabolic study on her, which has an error factor built into it of plus or minus 10...

Proteins

I suggest a daily intake of 30 percent lean protein. Good sources of protein are chicken breasts, all types of fish, beef with a low fat content (in moderation), soy products, and whey products. Protein is a stabilizing food that assists in insulin management, the building of lean muscle, and immune function. For men, ingesting adequate amounts of protein daily helps stop the decrease in testosterone levels that they experience as they age. An article in the Journal of Clinical Endocrinology...

Benefit 6 Protects against Sarcopenia Muscle Wasting

Most people believe that a significant loss of muscle mass (sarcopenia) is inevitable with age, leading to decreased strength, mobility, and flexibility. This is not so. According to a recent article published by the Journal of the American Academy of Orthopaedic Surgeons, most age-related changes in muscle can be reversed through an appropriate exercise program incorporating both aerobic and resistance strength training (working with weights or objects that you have to push against)....

The Fat Burning Workout

Module 1, the basic program, consists of 4 weeks of exercise specifically designed to exponentially raise your fat-burning ability and metabolism to a much higher level. If you wish to take advantage of this newfound metabolic efficiency and continue further, I am offering you two additional 4-week programs, which I call Module 2 and Module 3. With each module, the amount of time spent exercising becomes shorter, but the intensity and number of repetitions increases. While you are spending 300...

Six Supplements for Fat Loss

There is a great deal of confusion out there about what kinds of supplements you should take when trying to increase metabolic efficiency and lose fat. Some people fall victim to every new weight-loss powder, pill, or fad, sometimes spending hundreds of dollars a month on products that might be useless or downright harmful. Others might be taking some of the right supplements but don't know how much to take or when to take them. With some supplements, timing is everything. I don't feel that...

Other Supplements That Show Promise

There are three other supplements that have been receiving so much attention in the press lately that I would be remiss in not mentioning them here. The first is alpha-lipoic acid, a powerful antioxidant that is both water and fat soluble. This supplement has been shown to be highly effective in reducing free radicals in the body. Most important, at appropriate doses it has been found to have a significant effect on increasing insulin sensitivity in people suffering from type 2 diabetes. The...

Learn How to Interpret Your Blood Work

Before you begin the Fat-Burning Metabolic Fitness Plan, ask your doctor to draw your blood and do a full metabolic profile. If you decide to take advantage of your higher metabolic rate and fat-burning ability and continue beyond the basic four-week plan into Modules 2 and 3, you might wish to repeat this test at the twelve-week mark so that you can see how dramatically the nutritional and exercise programs have improved your cholesterol, triglycerides, and glucose levels. You can plug the...

Kelly Exercise Saved Me from Going Off the Deep

Recently, I saw a remarkable example of how exercise works to combat stress. A former client named Kelly who'd had great success in my program told me a dramatic story of how exercise had literally saved her sanity during the most difficult six weeks of her life. Mackie, she said, you're not going to believe what's been happening with me. I think I'm going to have to change my name to Calamity Jane. Kelly had been diagnosed with cancer a year earlier. She had a successful round of surgery and...

Charts for Four Week Fat Burning Routines

I suggest making photocopies of these charts to help you keep track of your workout each day. For the circuit do either the gym routine or the home routine. Remember, during any single week you will be doing the circuit and steady-state cardio on days 1,3, and 5 and the core exercises and interval training on days 2,4, and 6. Make sure that you warm up for 5 or 10 minutes before doing the circuit and core exercises for 5 to 10 minutes, either by doing light calisthenics, stretches, or 5 minutes...

Module 1 Days 2 4 and

On days 2, 4, and 6 in Module 1 you will be doing core (midbody abdominal) exercises for 10 minutes a day. Each exercise will be comprised of 10 repetitions and the work-to-active rest ratio will be 1 2. You will be allowed a total of 1 minute for each exercise divided into 20 seconds of work and 40 seconds of active rest (time allowed to get into position for the next exercise). Core exercises have several benefits. As a form of anaerobic exercise, they increase your metabolic...

What This Book Can Do for

This book not only gives you tools to help you to evaluate how overfat you are and what diseases you are at risk for, it gives you a strategic plan to take off the excess fat and keep it off. Here is some of the important fat-loss information you will receive from this book. 1. Changing a relationship with food is not like changing a relationship to drug addiction. I can't tell a person who is morbidly obese, You'll never be able to eat again for the rest of your life. That's impossible. But in...

Eat the Right Percentages of Protein Carbohydrates and Fats

The latest research shows that 30 percent lean protein, 40 percent low-glycemic carbohydrates, and 30 percent acceptable fats work best for metabolic efficiency. These percentages have been tremendously effective in my program for athletes who want to lose fat, build more lean muscle, and improve performance, and for people who are overfat and often suffering from either elevated triglycerides or high glucose levels. A recent article in the American Journal of Clinical Nutrition makes a...

Carrie Amazing Changes in Her Lipid Profile

Carrie was forty-eight years old when she started my plan because she wanted to lose about 20 pounds. Although she had once been very active, jogging and going to weekly yoga and dance classes, she had become fairly sedentary in the last seven years. Carrie was especially concerned about the amount of fat she had gained in her abdominal area because she had read about the health risks associated with abdominal fat. She wanted to halt the trend of her fat gain before it became a serious problem....

Learn Why Exercising Increases Fat Loss

We've seen the many health risks associated with abdominal fat. Now for the good news abdominal fat is the easiest type of body fat to lose. Fat is stored in cells in the form of triglycerides. You've heard that exercise increases the body's ability to burn fat, but probably you've never really understood why that happens or, for that matter, why you should even bother to exercise if you're already on a good food program. Shouldn't just eating correctly be enough In reality, appropriate...

What Is Unique about This Book

This book offers some unique benefits. There is a serious health care literacy gap in this country. While some of the cutting-edge information offered here exists in published form, the majority of it is written in dry, complicated language in scientific journals. As a member of Governor-elect Kathleen Blanco's transition team for the Department of Health and Hospitals and the Board of Directors of the National Mental Health Association, one of the things that I have learned is that you must...

Lunch Options

4 oz. seared tuna on a large bed of mixed greens, topped with 1 Tbsp. chopped walnuts and H cup whole-wheat croutons, drizzled with red wine vinaigrette. Orient Express Salad (see recipes). Add 1 Tbsp. slivered almonds. Tuna, chicken, or salmon salad Mix 4 oz. with H Tbsp. mayonnaise, pepper, and a splash of lemon juice. Serve over a bed of romaine with 5 whole-grain crackers. 4-oz. skinless chicken breast brushed lightly with barbecue sauce. Spicy Roasted Sweet Potatoes (see recipes). 1-2 cups...

Step 2 Calculate the Caloric Value of Your Daily Activities

Since you don't sit around all day without moving a muscle, you need to account for the calories burned during exercise and physical activity. A good rule of thumb is that a person will burn about two-thirds of his or her body weight in calories for every 10 minutes of moderate cardiovascular exercise. So, a 125-pound woman would burn approximately 83.3 calories during every 10 minutes of her cardio workout. To calculate the actual number of calories you will need to support your daily level of...

Is Human Growth Hormone Replacement the Answer

Human growth hormone (HGH) helps to regulate bone and organ growth in your youth. In adulthood, it is responsible for many other metabolic processes including protein synthesis, which means that there is a direct correlation between the level of HGH and the percentage of lean muscle. Many of the obese clients that I see in my program have significantly lower than normal levels of HGH. However, it is normal for this hormone to naturally decrease with age, so no one is going to have the same...

Where Do You Carry Your Weight

Where do you carry your weight Before you read any further, do a quick visual evaluation of your fat pattern. Put on a swimsuit, stand in front of a full-length mirror, and take a look at where your body stores fat. Be honest about what you see. Does your weight distribution follow the classic male or female pattern Or have you already crossed over into a high-risk reverse fat pattern Have someone take pictures of you from the front, back, and side. Put them up someplace where you can see them...

The Fat Burning Wellness Organizer

This system is a variation on the Skinny Box initially developed by Hal C. Becker, PhD, my field faculty advisor in graduate school. This Wellness Organizer has twelve categories designed to enhance your overall wellness profile. The thousands of clients I have worked with have shown that if a person uses the Wellness Organizer to its fullest extent, he or she will lose a minimum of 2 pounds of fat per week. The behavioral modification categories included in the wellness organizer are as...

The Fat Dropped Off Like Crazy

An established boxer came to my program because he was getting ready to challenge for the Junior Welter Weight title. In order to qualify for the fight, he had to get his weight down from 175 to 140 pounds within three months. The challenge was that he could not afford to lose this fat at the expense of strength and stamina. He could not, as he had done in the past, skip meals to lose the weight. This was one of the most important fights of his career and there was too much at stake. I designed...

The Next Wave of Disease Management

For years you have been reading about the three most prevalent diseases in the United States heart disease, type 2 diabetes, and cancer. And for twenty-seven years I have been writing about and treating these deadly illnesses. While planning this book I asked myself, What common link do all of these diseases have The answer is easy they are most likely to develop when we put on excess fat with age. In Maximum Energy for Life, cardiologist Chip Lavie made the startling statement that 95 percent...

Learn How to Interpret Your Full Lipid Profile

While people are aware that they should get their cholesterol checked, most do not know much about how to interpret the results. Before you fill out this profile, there are certain terms related to your blood chemistry that you should understand. When your doctor does a full lipid profile, he or she is evaluating five basic numbers. 1. High-density lipoprotein (HDL) is the type of cholesterol that we think of as good or protective. If small amounts of plaque (LDL or bad cholesterol) have been...

Whats Wrong with the Lab Tests

If you go to your doctor to have your thyroid tested, he or she will draw your blood and send it to the lab to obtain a thyroid panel. While the advances made in diagnosing diseases in the laboratory have been remarkable over the last decade, as can be seen in the tests for illnesses such as rheumatoid arthritis and breast cancer, lab tests for hypothyroid problems are still largely inaccurate, according to Dr. Charles Mary III of the Mary Clinic in Louisiana. Dr. Mary's position was backed up...

Step 1 Determine Your Resting Metabolic Rate RMR

Women should use the following formula to determine their RMR 655 + (weight in kilograms x 9.6) + (height in centimeters x 1.8) - (age x 4.7) To convert pounds to kilograms, divide them by 2.2. To convert inches to centimeters, multiply them by 2.5. For example, if you are a forty-year-old woman who weighs 125 pounds and is 5 feet 6 inches tall, you would divide 125 by 2.2 to get 56.8 kilograms. Then you would multiply 66 inches by 2.5 to get a height of 165 centimeters. You would then get out...

What Does the Thyroid Gland Do

The thyroid is the master gland at regulating metabolism. It is a small butterfly-shaped gland wrapped around the windpipe behind and below the Adam's apple area. The thyroid produces two key hormones, triiodothyro-nine (T3) and thryroxine (T4), which act like engines, getting oxygen into every cell in your body so that your cells get the energy they need to function. When the thyroid is functioning properly, 80 percent of the hormones it releases will be T4 and 20 percent T3, which is...

Are Secretagogues Safe

In recent years secretagogues, which act like HGH, have become popular. Like HGH injections, these products come with the promise that they will lower your lipids, increase your muscle mass and strength, and increase your bone mass. However, at a recent meeting of the Consensus Development Conference on Injectable Growth Hormone vs. Growth Hormone Secretagogues hosted by the Great Lakes College of Clinical Medicine, several physicians pointed out that they felt the jury was still out on their...

The Classic Male Fat Pattern

To better understand the dangers of abdominal fat, let's take a look at what body processes are involved in male fat storage. The Importance of the Body Fat-to-Lean Muscle Ratio When most people think about how fat or thin they are, they think about how many scale pounds they weigh. While your weight on the scale is certainly important and will give you some information about your general health, it is even more important for you to determine your body composi-tion that is, how many pounds of...

Understanding Your Metabolism

To really understand how your metabolism works and how to make it work for you, there are six important facts you must keep in mind. Fact 1 Fat Storage Is a Natural Survival Mechanism The body's ability to efficiently store fat began as a survival mechanism when our human ancestors were hunter-gatherers. Up until the development of agriculture ten thousand years ago, human beings lived in an environment that had no quick and easy sources of food. Early humans needed some kind of physical means...

Fat Burning Metabolic Fitness Questionnaire

This simple questionnaire should help you to understand how metaboli-cally fit you are. If you answer no to all of the questions, you most likely have an efficient metabolism. If you answer yes to three questions, your metabolism is probably only moderately efficient and you would benefit from changing your eating and exercise patterns. If you check off more than three yes answers, your metabolism has probably slowed to the point where you are overfat. Besides changing your eating and exercise...

The Classic Female Fat Pattern

There are many nicknames for female fat. We downplay it by using cute or nonoffensive labels such as saddlebags, chunky body, looking healthy, or dimples in the hips and thighs. Or we try to tame it, cover it up, or hold it in using a whole range of garments from girdles to control-top panty hose to baggy clothing. Entire cosmetic industries have arisen to help women get rid of unsightly cellulite and stretch marks, while attractive women's fashions in large sizes are making their mark in...

Module 1 Days 1 3 and

On days 1,3, and 5 you will do 10 minutes a day of circuit training alternating between the upper and lower body. You can do this either in the gym (10 reps on 10 machines) or at home (10 reps of 10 resistance exercises, some using dumbbells). You will have 1 minute to complete each exercise, comprised of 20 seconds of active work, followed by 40 seconds of active rest (moving to the next machine and setting the pin for the next exercise). Circuit or resistive training has...