Print out this page and keep the quiz for your records.

Are you an emotional eater?  (I’ve written about this before: Emotional Eating)

If you think your emotions are making you overeat, this quiz will help determine why. Choose A or B, or both if they are equally true. If neither A nor B applies to you, don’t circle either one.  (Excerpted from Life is Hard, Food Is Easy by Linda Spangle, R.N., M.A.)

1. When I crave something to eat even if I’m not really hungry…
(a) a specific food immediately comes to mind, such as cookies or potato chips, and nothing else will do. I may even drive to the store to get it.
(b) I wander around thinking, “I want something to eat, but I don’t know what.” I usually end up choosing ice cream or bread.

2. I often experience cravings…
(a) when I’m at work, feeling stressed and pressured.
(b) when I’m home alone or bored.

3. When I crave something sweet, I usually choose…
(a) a candy bar, trail mix or chewy cookies.
(b) a milkshake, a bowl of ice cream or a slice of cake.

4. Even when I’m not really hungry, I could go for…
(a) hot dogs, pizza and French fries.
(b) Mom’s cooking, especially a meal or one of her homemade desserts.

5. The time of day that I’m most likely to experience cravings is…
(a) in the middle of the afternoon, when I’m at work feeling pressured by a million deadlines or I’m watching the clock.
(b) late at night, when I’m exhausted and have nothing to do and no one to talk to.

6. I’m a sucker for…
(a) potato chips, nuts or other snack foods.
(b) macaroni and cheese, mashed potatoes, fresh-baked bread or other comfort foods.

7. On a given day, I’m likely to feel…
(a) angry, frustrated, resentful, irritated, stressed or tense.
(b) discouraged, lonely, bored, restless or fatigued.

8. Sometimes I snack to avoid…
(a) doing something—eating is a great way to procrastinate.
(b) thinking about my feelings—food helps me bury my emotions.

9. I eat mainly because…
(a) it’s fun. I often seek out snack-type “party foods.”
(b) it feels good. I go for my childhood favorites.

10. If I find myself craving breakfast-type meals, regardless of the time of day, I’m more likely to choose…
(a) cereal or granola.
(b) eggs or biscuits with gravy.

SCORING for Emotional Eating Quiz

If you chose more A’s:
It means your feelings of anger, stress, frustration, resentment, burnout, bitterness, self-disgust or being overwhelmed and/or your desire for excitement are causing you to seek chewy, crunchy foods. You may be munching on a cookie or candy bar, but what you really want to chew on is something in your life: deadlines, your spouse or your boss. Spangle calls this sort of craving “head hunger” because it’s generated by thoughts, attitudes and pressures.

If you chose more B’s:
It means you are probably struggling with feelings such as boredom, loneliness, sadness, grief, depression, restlessness, hurt or disappointment, hopelessness, an overwhelming need for love or attention and/or a lack of meaning in your life. You also may be feeling fatigued or ill. Spangle calls such emotions “heart hunger” because people who are feeling them often crave soft, creamy comfort foods to fill a void in their lives.

If you circled three or fewer responses:
It means emotional eating is not likely to be a problem for you. You may occasionally use food to cope, but for the most part, it doesn’t hamper your weight-management efforts. If you’re having trouble losing weight, it’s probably your eating patterns and/or exercise program (or lack of one) rather than your emotions that are to blame.

What is emotional binge eating?

It’s when you eat large amounts of food when you’re upset, tired, stressed, angry, bored, anxious, lonely, sad, or have low self-esteem 0r relationship problems.  If you’re like me, you usually binge on junk or “comfort” foods.

One study in my files says that 80% of excessive eating is caused by emotions – NOT hunger!

I figure it’s ok to eat for emotional reasons once in a while.  The problem is that we eat emotionally so often that it becomes impossible to distinguish betweeen true, physical hunger and endless emotional hunger.

When I surveyed my facebook friends on their biggest fitness problem, the number one thing people told me they do wrong is binge eat.  At office parties, at home in front of the TV, at the bar on weekends.

If you binge eat, you need to find out what TRIGGERS the emotion that leads you to overconsume.

To do this, try keeping a 2-column food/stress journal.  (My younger clients also keep a “zit journal”, which is kind of gross, but necessary)

Write down what you eat, when you eat, and how much you eat in one column.  In the other list the stresses, thoughts, and emotions you’re feeling right before and while you’re eating.

You’ll see the link between the two columns very very quickly.

Here are the most typical emotional triggers that lead to binge eating:

Location/Situation:

This is the number one problem for me, I eat when food is there.  At office birthdays, everyone presses you to try their cake.  At a friend’s house, you don’t want to be rude and turn down anything, so you eat it all.

Negative Thinking:

A LOT of people eat when they feel unworthy.  When their self-esteem is down, they eat for comfort.  Or they actually scold themselves WHILE they’re binge eating, berating their lack of will-power.

Physical:

This is when you eat for physical reasons that aren’t really hunger.  Eating to cure headaches or because you didn’t sleep well are two common causes.

(Or maybe you’re using the phenylethylamine in chocolate to fill other desires, like in the movie Down With Love)

Nervous Energy:

When I’m stressed out or anxious, I become “orally fidgety” and chew gum.  Other people bite their nails or grind their teeth or smoke.  But many many people much on chips or soda to give their mouth something to do.

Boredom:

This is a biggie.  Standing in the kitchen, staring off into space, and finishing off a box of Chips Ahoy.

Habits:

My mom is a GREAT cook.  So lots of my comforting memories revolve around food.  If your parents used to reward you with treats, or take you out to celebrate, or built the habit of dessert after every meal – it has probably become a habit.  And breaking a comforting habit is very emotional.

Misc Emotions:

Have you ever eaten to “fill the hole”?  Stress, fatigue, andger, anxiety, and loneliness usually make the “void”, not true hunger.

Someone who doesn’t like confrontations might go eat 2 snickers bars instead of telling a co-worker that they need to step up.

Food takes the edge off of anger, resentment, fear, and anxiety – and almost everyone uses food for this reason.

Emotion-based hunger usually focuses on a particular food.  One of my friends just texted me that she wants pizza because she’s “craving cheezy greasy stuff.”  This is a comfort food.

To help you identify comfort foods in your food journal, here’s a list of the most common comfort foods.

Number One for both men and women: ICE CREAM.

Men: Pizza, Casserole, Beer, Steak

Women: Chocolate, Cookies

The first step in ending emotional eating is to identify what triggers you to start bingeing.

Your homework: Keep a journal for the next week and find out what sets your eater off.  Next week I’ll give you my best strategies to bust each type of binge eating.

I love seeing “after photos.”

You know, those jaw-dropping body transformations.

Like the guy who changed his beer belly into a six pack.

Or the girl who traded her muffin top for a boy short ready booty.

Big time body transformations are awesome.  Unfortunately, they are also few and far between.  Sure, anyone who walks into a gym and does even a little work will lose some fat, tone some muscles, get stronger, and feel better.

But very few make those head-turning, “holy smokes!” changes in their bodies.

Today I’m going to share the secrets of those people who succeed in big-time transformations.

My main man Tony Robbins has a saying: “Success Leaves Clues.” If you ask 100 people with an amazing set of before-and-afters, I’d bet big money 95% of them took the same route to get there.

So… Here are the 7 things all successful body transformations have in common:

Body Transformation Secret Number One: The Right People

You MUST start surrounding yourself with the right people if you want a mega-change in your body.

A personal trainer I know says that your weight is an average of the five people you spend the most time with.

A study from Harvard found that hanging out with fat people is enough to make you fat.  The wrong people in your life are almost certain to drag you down.  (Maybe not right away, but they can wear anyone out)

This happens because of something called “cultural para stimuli.”  Victor Starling came up with this theory after experimenting on cats.

Starling took half of the cats in the study and performed brain surgery on them.  This surgery made them act in bizarre and self-destructive manners.  Then he put them in with the rest of the cats.

What happened?  Did the crazy cats try to act like the normal cats?  Did the normal cats ignore the crazy cats and get on with their lives?  Nope.  ALL of the cats started acting crazy!

Look at the self-destructive behavior of your friends and family.  They eat too much.  They’re lazy.  Their lifestyle sucks.  Do you pull them up or do they drag you down?  Most of the time, it’s the latter.

Your mission: Ditch the lazy crazies and find some like-minded companions for your transformation.

Body Transformation Secret Number Two: Set A SPECIFIC Goal, With A Deadline

Deirdre Reid set a goal of losing half a percent of body fat per week for 8 weeks. Here’s her picture:

Deirdre went from a size four to a size zero in less than 8 weeks by following the Wold Fitness Ripped Plan.

See, “losing weight” isn’t a goal.  (And it’s better to focus on inches instead of weight anyway.)

A goal has to be measurable, have a time frame, and there has to be a REASON.

The power of a goal with a deadline is most obvious in bodybuilding and figure competitors.  They KNOW they are going to be on stage in a teeny swimsuit in just 16 weeks, so they don’t cheat on their diet, they don’t miss or half-ass their training, and they stay focused.

Your Mission: TODAY sit down with a pad and pen and set a specific goal with a deadline.

Body Transformation Secret Number Three: MEASURE!!

Everyone who has made an amazing body transformation has gone through a period of measuring their food and calculating calorie and macronutrient breakdowns.

This is because measuring raises your awareness of what you’re REALLY putting in your body.

You don’t have to do this forever.  Just two weeks of keeping a detailed log will provide you invaluable knowledge to carry you through any body transformation.

And this is really cool – as a fitness coach, I can tell you that absent anything else, measurement improves results.

Wrapping a tape measure around your waist every Friday afternoon will keep you on track better than hopping on a scale every morning.  I promise.

Your Mission: Start keeping a food log.  Write down everything you eat for just 3 days.

That’s it for today…

Stay tuned to get the rest of my secrets to an amazing body transformation.

WARNING: Two of them are DEFINITELY not politically correct.

So many people wrote in about my post on how grains will mess up your physique and your health (check it out here: Grains Suck!), that I decided it’s time to shed some light on aerobic training…

The fallacy of using aerobics as a fat loss tool is probably the biggest single lie ever foisted on America by the health and fitness industry.

So… if you’re already on a diet, will adding in aerobic training increase fat loss?

To be blunt: No, it won’t.

But you might not believe me.  That’s fine.  After all, it goes against what everyone will tell you about fat loss.

Just do me one favor – check out these studies before you decide I’m crazy:

Van Dale D, Saris WH, Schoffelen PF, Ten Hoor F.
Does exercise give an additional effect in weight reduction regimens?
Int J Obes. 1987;11(4):367-75

This group compared two groups over 8 weeks: A diet-only group, and a diet plus 4 hours of aerobic exercise per week group.

Unfortunately, the aerobics didn’t help the second group lose any more weight than the first.

8 weeks x 4 hours = 32 hours.  In 32 hours you could have read ten books, learned how to dance, or spent more time with your kids.

But 8 weeks isn’t that long.  Here’s a 12 week study:

Utter AC, Nieman DC, Shannonhouse EM, Butterworth DE, Nieman CN
Influence of diet and/or exercise on body composition and cardio respiratory fitness in obese women.
Int J Sport Nut. 1998 Sep; 8(3):213-22

Turns out that 45 minutes of aerobics at 78% max heart rate 5 days a week for 12 weeks had ZERO EFFECT over just dieting.

Ouch.  45 hours at 78% max heart rate for no fat loss.  That sucks.  What could you do with that 45 hours?  Build a room addition?  Even better – you could fly to Paris from Reno, have lunch and dinner, then fly back in 45 hours.  Or you could spend that same time on a treadmill.  Up to you.

How about a study longer than 12 weeks.  Will aerobics start working for you then?

Redman et al
Effect of calorie restriction with or without exercise on body composition and fat distribution
J Clin Endocrinol Metab. 2007 Jan 2

This crew looked at 6 months of aerobics and dieting.  The aerobics group did 50 minutes of aerobics 5 days a week for the whole six months.

Sadly, the aerobics group didn’t lose any more weight or body fat than the diet-only group.

Let’s see… That’s just over 108 hours of aerobics for no more weight loss.  MAJOR bummer.  What would you do with 108 hours?  You could build a real, working plane.  Maybe write a short novel.  Or drive from Carson City to New York and back, with time there to catch a Broadway play.

Of course, this study was only for 6 months.  How about over the course of a YEAR?

This time there was actually an effect from aerobic training!  Woo-hoo!

The aerobics group did 6 hours of aerobics every week for a year.

Average weight loss was .3 pounds (4.8 ounces) per month.

312 hours of hard aerobic exercise just to lose three and a half pounds.

I don’t know about you, but I’d be pissed.  3.5 pounds in a year?  There’s a heck of a lot of things I’d like to do with those 312 hours – maybe learn how to speak Italian.

Now, this is just the studies going over weight loss.  Since most people who go into an aerobics program are overweight, they get injured very quickly.  Or they just get bored at the repetitiveness.

The KEY to fast and dramatic weight loss lies in RAISING YOUR METABOLISM.

Why does everyone think of aerobics first when their pants don’t fit?  Simple, it makes sense. Burn more calories, lose more fat.

Too bad that doesn’t translate over into the real world.  (And the real world is where your skinny jeans are hiding)

If you want what DOES work, then you need to come to my Unstoppable Fitness Formula – Rules Of The Game Seminar this Saturday, November 7th at 1pm.

The entire seminar is only 77 bucks, has a bunch of cool bonuses, and comes with a 100%+ money-back guarantee.

There are only 4 spots left, but we might be able to squeeze in one or two more.

To get your spot, send an email to LDWold (at) gmail.com with your contact info and I’ll get you registered right away!

(Look at these pictures below, no one pictured used regular aerobics as part of their program…)

Lost 10 Pounds, 4 inches from waist, 3inches from hips

Lost 15 pounds, 3% bodyfat, 2 inches off waist, and 3 inches off hips

Lost 19 pounds, 5 percent bodyfat, and 5 inches off waist

Lost 20 pounds, 2 pants sizes, and more than 4% bodyfat

Lost 20 pounds and 6% bodyfat

Lost 25 pounds and 5% body fat

Lost 4% bodyfat and 4 1/2 inches off her waist

Lost 4% bodyfat and 9.5 total inches!

Lost 4 Dress Sizes!

Lost 5% Body Fat!

If you want the plan that gave these guys their great results, send that email to LDWold (at) Gmail.com right away!

Guess what?  It’s already October!

This year has really gone quickly.  I mean, I could hardly believe it was 2009 and now it’s almost 2010!

And in January of 2010 everyone will set the same old resolutions.  Just 3 months away.

But don’t get depressed!  3 months is a long time – you can get a LOT done in 3 months.

I used to train a group of lawyers and I asked those guys if there was any law stating that the only time you can set goals is on December 31st.  Luckily, there isn’t any law.  You can start making progress towards your goal ANYTIME!

Do you want to lose fat?  Is that your goal?  You could easily lose 2-3 pounds per week by starting now, working hard on your training, and tightening up your nutrition.

Since there are still 12 whole weeks left until New Years, you could lose 20-30 lbs before New Year’s Eve.

12 weeks left in the year.  Imagine how you’d FEEL if you started out 2010 already 20 pounds lighter than you are now?  You’d feel great!

Now, there are TWO main things you need if you want to lose weight and feel great:

1. The right mindset so that you’ll TAKE ACTION

2. A set of skills that guides you through the various stages of weight loss

Now here’s the cool thing:  When someone comes into my gym for the first time they fill out a quick form and one of the questions I ask is, “What are your biggest frustrations when it comes to health, fitness, and weight loss?”

More than 63% of people write: MOTIVATION.

And when I ask why, it turns out that most people aren’t motivated is because they don’t believe in themselves.

They KNOW that my Unstoppable Fitness Formula works, they’re just unsure that they’ll be able to stick to the plan.

I used to think that the way to do anything was to get motivated, then do the thing.

But after having worked with hundreds of people, I found out the TRUTH…

FIRST you do the thing, THEN you get the motivation!

So you start off following a proven plan designed to take you through the various stages of weight loss.

Here’s what is going to happen:

You lose a couple pounds….

…………….Then you get some motivation.

The workouts feel easier…

…………….You get some more motivation.

All of your clothes are too big….

…………….You’ve got some much motivation that you’ve developed an UNSTOPPABLE mindset!

One of my newest bootcampers sent me an email this morning.  She said: “thanks for the meal plans. FYI down 10pds! Unbelievable!!!!!!!!”

Do you think that losing ten pounds in 2 weeks would motivate you?

Find a proven plan and follow it for a few weeks.  My favorite is my 21 Day Rapid Fat Loss Plan (it’s what helped my bootcamper above lose 10 pounds in only 2 weeks).

And THEN you’ll be motivated to finish out 2009 with a bang!

If you haven’t started anything it’s not too late.  Make some goals NOW and get a huge jump start on 2010.

Don’t let these next 3 months slide by without doing something!

A lot of people ask me why I say aerobic exercise sucks when it comes to losing fat.

Simple – I say it because I’ve seen it time and time again in my clients.

One lady came to me after she had faithfully jogged 6 days a week for a year.  When she started, she did a half an hour a day and quickly lost five pounds.  Then the weight came back.

She upped it to an hour a day.  This time she went down 8 pounds in 2 weeks, but had gained 7 of them back by the end of the month.

By the end of the year she was doing an hour on the treadmill and an hour on the elliptical every day PLUS pilates classes 3 times a week.  Fifteen hours of exercise a week.  For most of a year.  And she only lost a total of 7 pounds.

Now, I’m not faulting her effort.  Far from it!  That’s a heck of a lot of really hard work!

The thing is, she wasn’t that big to start with.  So she plateaued quickly.  Someone a little larger at the beginning might have lost 15 pounds but then reached a point where she wasn’t seeing any results from her efforts.

And THAT is one of the big problems with aerobic training for fat loss.   It doesn’t get you to the body you want!  (Other problems are orthopedic damage, monotony of sessions, body shape stays the same as weight goes down, and more)

Here are the simple basics of how incorrect exercise programming – focusing on aerobics – can actually REDUCE your metabolism and make it HARDER to lose fat.

Here are 5 Reasons Aerobics Suck For Fat Loss:

Loss of Lean, Toned Muscle

Your lean muscles burn a LOT of fat.  Losing muscle as a result of too much aerobic work means you’ll burn fewer calories.

Total Weight Loss

The less you weigh, the fewer calories it takes to move your body.  Simple physics.

Exercise Economy

As you become more skilled at performing repetitive exercises, like pedaling a bicycle, you become more efficient and burn fewer calories.

Stimulus Adaptation

Your body changes and becomes used to the workload (remember the woman who jogged an hour then jumped on the elliptical?).  As it adapts you will burn fewer calories.

Improved Fitness

Because of everything above, you won’t burn nearly as many calories going about your daily routine.  You’ll actually burn fewer calories when you’re resting.

The good news is that all of this can EASILY be avoided by following a sound training program.

You can maintain and even toned up your muscles with resistance training.  (At Fit Body Bootcamp we use your own body as resistance, so you won’t bulk up, but will tone instead)

You can prevent an adaptation to the stimulus by changing exercises, sets, reps, rest, and loading.  Planned variation and progressions are the keys to prevent going stale.  Plus, it makes it a lot more fun!

See, my Unstoppable Fitness Formula focuses on raising your METABOLISM so that you burn calories all freakin’ day!

No matter whether you train with me or on your own, you need to train in ways that maximize your metabolism, to turn your body into a fat-incinerating furnace.  Now get after it!

After I appeared on the front page of the Nevada Appeal (click here to see the article: Carson City Bootcamp Instructor) my phone BLEW UP with people asking me for more information.

My voicemail box filled up and wouldn’t let anyone leave a message!

Lots of people want to know about my 21 Day Rapid Fat Loss Plan.

So I made this quick video to answer your questions:

“At first I was skeptical because I’ve had friends hire other personal trainers and get very little results. Well let me tell you, with Fit Body Bootcamp I lost 37lbs., going from a pudgy 156lbs. down to a lean and toned 119lbs. practically overnight. I lost so many inches I had to go buy all new clothes… now THAT’S what I call a quality problem.

What’s really cool is three weeks ago I ran into my cousin at the Sierra Summit Mall and she didn’t even recognize me, MY OWN COUSIN DIDN’T RECOGNIZE ME!!! I am finally happy with my butt and stomach and feel sexy in just about anything I wear now; I can even wear a bikini up at Zephyr Cove and look just as good as any girl on the sand. Many of my friends have told me they’re jealous of my new body.

If you’re looking for a personal training program in Carson City then definitely check out Fit Body Bootcamp. Over the course of working out with them I was constantly amazed by the results that not only I was getting, but the results that all of their other clients were getting as well. It’s almost like people walk in and a few months later they’re a whole new person. My life and body is forever changed and it’s so wonderful to feel healthy and look sexy!”

- Karen Peters

Now, this program isn’t for everyone.  It’s 21 days of following a great nutrition plan and coming to workouts.  A lot of people aren’t willing to dedicate themselves to something for that long.

That’s fine, in just 21 days you’ll be 9-15 pounds lighter while they’ll still be looking for something easier.

The most important part of this plan are the completely done-for-you meal plans.

Every meal plan is customized for your particular body.  It includes what to eat and when to eat.

And just in case you don’t like a certain food, I have substitutions for EVERY MEAL.  (So it’s really like getting 63 days worth of fat loss meal plans!)

Just remember that these plans are PROVEN to work, and get results fast.

And along with the 21 days of rapid fat loss meal plans, you also receive UNLIMITED access to my Fit Body Bootcamp.

Bootcamp times are at either 6 or 9am, Monday through Friday.  The really cool thing is that you can come to as many sessions as you like.  You can even come twice a day if you’d like! (Come to at least 3 a week though, and 5 sessions is best)

All sessions are held at the Capital City Volleyball Club (5680 Morgan Mill Rd).  Since we’re Nevada’s ORIGINAL indoor bootcamp, we’ve got showers, equipment, and a great sound system.  You’ll have a blast in the facility!

I also know that not everyone can come in the morning.  Some schedules just don’t bend that way.  If this is you, but you still want to lose 13 pounds in 21 days, get ahold of me and I’ll hook you up with another option.

To recap, here’s the deal: 21 days of following a simple, filling meal plan that’s COMPLETELY done-for-you, coming to at least 3 workouts a week, and you’ll lose at least 9 pounds – probably more.

And it’s only $147 for this whole deal.

PLUS, if you decide you want to become a member of Fit Body Bootcamp after this, the entire amount will be applied to your first month.

I’m really excited about this program, it is truly the best nutrition and exercise plan for weight loss I’ve ever seen.

Oh, you know what?  I’m so freakin’ confident that you’ll think so too that I’ll even guarantee it.  If for ANY REASON in the first week you don’t like it, I’ll give you back every dime and we’ll still be friends.

Then, once you become a Fit Body Bootcamp member, you’ll get my UNBELIEVABLE “Skinny Jeans” guarantee: After you graduate from the program, I’ll buy you a pair of designer skinny jeans!

Why would I be willing to give you all of my best meal plans and workouts?  Simple – Most people quit working out because the results take too long.

My Unstoppable Fitness Formula works great for losing 2 pounds a week.  But I wanted to come up with something even faster. After lots of research and experiments with my clients (thanks guys!), I finally dialed in this 21 Day Rapid Fat Loss Program.

Now I can fulfill my dream of helping everyone in Carson City get the lean, toned, and sexy body they deserve.

Ok, if you’re ready to take action now and are ready to get started here’s what to do.  Either:

a) Send me an email with your name and phone number and I’ll call you right away.  My email address is: LDWold@Gmail.com

b) Give me a call at 509-945-3856 and I’ll answer any questions that you have!

This is a complete program, and it’s some of my best material EVER.

The fact is – I train and coach people how to lose weight.  I do it all day, every day.  I’ve seen almost every possible situation and learned how to overcome it.  The benefit to you is that there is absolutely no guesswork.

You get my proven plan.  And it’s guaranteed.  I take all the risk.

Give me a call, try the workouts, follow the meal plan, and if you’re not happy for any reason, I’ll gladly refund your money.

I want you to have the body you dream of having.  Call me now to get the tools you need to see that body in the mirror.

Your Friend,

~ Luke Wold

LDWold@Gmail.com

509-945-3856

PS – This is the only program I know that take you step-by-step through transforming your body in the quickest and most effective way possible.  Most people will never know these secrets.  Call me now and you’ll have these secrets for yourself.

(Hey guys, I found an article I wrote four years ago.  Take a look and let me know what you think! – Luke)

Everyone loves you, so wouldn’t more of you lead to more love? Your wish is my command!

Here before you are the top six ways to pack on some pudge, look more jolly, fill out those jeans, and change that six-pack into a pony keg. Read on, you passion panda!

1. Skip Breakfast

When you wake up, your body is craving food. This would be an optimal time to fuel up for a lean and mean day.

Don’t do it! You want your body to think that it’s starving, so it holds on to as much fat as possible.

Also, the lower your caloric intake is, the lower your metabolism. And a low metabolism is the key to storing fat. Stay in fat storing mode by depriving your body of fuel. Store that fat!

And here are a few extra interesting facts from a University of Massachusetts study:

• Waiting more than three hours after waking up to eat breakfast ups your obesity risk by 43%.
• Eating breakfast away from home increases your obesity risk by 137%.
• Not eating breakfast increases your obesity risk by 450%. (That would be FOUR HUNDRED AND FIFTY PERCENT!!)

2. Stay up All Night

If you don’t get enough sleep, your body will produce a stress hormone called cortisol.

Cortisol leads straight to fat storage and muscle loss. You can maximize your levels by doing plenty of smoking and drinking while you burn that midnight oil.

Sleeping also increases your metabolism, we’ve gotta be sure to keep that tamped down. After all, the more fat the better, right?

3. Don’t Lift Weights

Pumping iron raises your metabolic rate for at least a day, which definitely goes against our goal of as much extra-soft padding as possible.

It also adds lean muscle mass, which burns calories all of the time!

Lifting weights would be one of the worst ways to add fat.

Lean muscle also creates one of those shapely and defined bodies. But we want more of a cuddly teddy bear look, instead of that firm and toned athletic physique.

4. Do Lots of Long and Slow Cardio

When you’re moving slow, your body uses fat as fuel. Since you’ll get more efficient at using this fuel, you’ll keep burning less and less fat.

Most gym machines will now tell you when you’re in “the zone.” While in “the zone” you’ll also wither away those pesky muscles, further lowering your metabolism.

Whatever you do, don’t push yourself. Remember our good friend cortisol?

Lots of steady-state aerobics help to increase our levels of our fat-storing hormone. This creates an ideal environment for storing fat. Woo-hoo!

5. Eat Plenty of Refined Carbohydrates

Our bodies absolutely love to store processed grains as fat.

White bread and snacky-cakes will do wonders for expanding our waistlines.

Avoid all vegetables and whole grains, those are digested slowly and used as fuel.

Better by far to eat refined products that enter the bloodstream fast and get stored just as fast. Bleached and processed foods are fat storing champions!

6. Go It Alone

The last thing that an aspiring super-sizer needs is a personal trainer encouraging “proper habits.”

After all, who wants to know how to set up the machines or design an exercise program? If we use poor exercise form and get hurt, we can stay up all night and eat fruit loops.  That’ll pack on some pounds.

Plus, trainers are always motivating and supporting. Who wants an educated and caring coach?  Let me do it myself!

There you have it, the top six ways to gain body fat!

Oh, what’s that? You don’t want to get heavier, you want to drop weight? That’s simple, just don’t follow this guide.

In fact, reverse it!

Here’s how to Get Lean:

1. Eat a healthy breakfast with lots of protein
2. Get at least 8 hours of sleep a night
3. Lift weights
4. Perform intense, interval cardio
5. Eat lots of veggies, avoid processed food
6. Find an awesome personal trainer

You can do it!

Fat loss isn’t under the control of the magic fat loss fairies. It’s based on simple changes in behavior.

Many people think that losing weight is a hit-or-miss endeavor.  That’s because they haven’t followed a PROVEN system.

Why use a system?  Because with a system the results are repeatable.  Different people on the same system can achieve the same results.

That’s the idea behind my Unstoppable Fitness Formula – repeatable, fast, and effective results for YOU.

Today I’m going to hook you up with 7 RESEARCH PROVEN weight loss tips – because weight loss shouldn’t be a guessing game…

RESEARCH PROVEN WEIGHT LOSS TIP NUMBER ONE:

LOW FAT DIETS ARE JUST TOO HARD

An 8-year women’s health study involving 49,000 participants was set up to examine the effects of a low fat diet on health and fitness.

The women were supposed to follow a diet with 20% of the calories coming from fat.  The only problem was…

No one was able to follow the diet!

They got too hungry and ended up eating at least 30% of their calories from fat.

Low fat diets are just too hard to stick to.  Luckily, you don’t need to follow a low fat diet.  Instead, focus on controlling your carbohydrate intake.

RESEARCH PROVEN WEIGHT LOSS TIP NUMBER TWO:

INTERVALS BURN 900% MORE BELLY FAT

A huuuge mistake people make when it comes to weight loss is to assume that your body only burns calories during your workout.

Well, if your workout is designed correctly, you raise your metabolism and keep burning calories AFTER your workout.

A study by Tremblay showed that using interval training (alternating hard and easy) burns 900% more fat than traditional aerobic training (steady-state).

The intervals get your body buning calories for up to 39 hours after your workout.

That means if you do intervals during your bootcamp at 6am on Monday, you’re still burning calories from that workout on Tuesday at lunchtime.

Plus, they take much less time!  Intervals only take a few minutes of each workout, so you don’t have to spend hours on a boring treadmill!

RESEARCH PROVEN WEIGHT LOSS TIP NUMBER THREE:

EAT MORE AND LOSE MORE WEIGHT ON LOW CARB DIETS

A review study published in 2006 compared several long-term low fat and low carb diet studies.

After 6 months the low carb group had lost significantly more weight.

And this is really interesting to me…

After 12 months both groups had lost the same amount of weight.

The difference is that the low fat groups drastically cut calories while the low carb groups didn’t really focus on calories at all, just on lowering carbs.

If you follow a low carb approach you can eat more while losing more weight.  Win-win.

RESEARCH PROVEN WEIGHT LOSS TIP NUMBER FOUR:

SUGAR DURING YOUR WORKOUT IS GOOD

There are all sorts of benefits to drinking a fast-absorbing carb/protein drink during your workout.

A good workout drink increases fat loss, decreases illness, reduces soreness, prevents osteoporosis, and all sorts of other good things.

But here’s what we’re interested in today: Dr. Steven Bird found that having sugar during your workout keeps you from losing any muscle even while you’re on a very low calorie diet!

The big concern with being on a diet is losing lean, toned muscles.  The good news is I’ve found that exercising and drinking a workout shake while you’re on your diet not only stops muscle loss, it can even help you tone up more!

That means your body fat percentage will get lower even FASTER!

RESEARCH PROVEN WEIGHT LOSS TIP NUMBER FIVE:

LOWERING CARBS CHANGES THE RULES

In 2006 the American Journal Of Clinical Nutrition published a study that had been designed to find out the effects of low carb diets on cardiovascular risk factors.  When you lower your carbs you will also lower your risk of heart disease, but here’s what’s really powerful if you’re interested in losing weight…

When you lower your carbohydrate intake, your body starts metabolizing fat differently!  Sweet!

The researchers found changes all the way down to the genetic level.  Lowering carbs changes the rules.

You can eat more saturated fats without negatively affecting your health.

You also lose more weight faster and easier.

The bottom line is that cutting out carbs changes your body’s biochemistry and makes weight loss far, far easier.

RESEARCH PROVEN WEIGHT LOSS TIP NUMBER 6:

YOUR ESSENTIAL WEIGHT LOSS SUPPLEMENT

Forget miracle juices and pills based on the latest herb or berry, the humble fish oil is the best weight loss supplement out there.

Fish oil can raise your metabolism on its own, but pairing it with diet and exercise will MULTIPLY your results.

Fish oil decreases carbohydrate cravings, turns OFF fat-storing mechanisms, and turns ON fat-burning machinery in your body.

Why aren’t you taking more fish oil?

RESEARCH PROVEN WEIGHT LOSS TIP NUMBER 7:

GO BEYOND DIET AND EXERCISE

Nutrition is numero uno when it comes to weight loss, and exercise is number two.

Something called the Lifestyle Heart Trial found that adding in meditation and relaxation techniques as well as group support sessions during the week made the weight loss plan more effective and easier to stick to.

So find a quiet place and relax for a while.  Then find POSITIVE friends to help you along your weight loss path.

That’s it for today, 7 research proven weight loss tips.

All of these and much, MUCH more will be covered in my next nutrition seminar, where I’ll reveal the EXACT system I use with my clients to get them such great results.

Stay tuned!

I’m not sure where this originated, but several people have sent it to me saying “You HAVE to put this on your website.”

And since I’m busy designing some AWESOME bootcamp sessions, I’ll cop out and share it here today.

Without further ado….  Revealing: “The Magic Pill For Weight Loss“:

Everyone always asks me what I do to “stay in shape” and how I get my body to look the way it does. I apologize to everyone that I have been holding out on you. There is, in fact, a magic pill for dieting and weight loss. I was always hesitant to share this secret because I knew no one would believe me. But it’s true and it works.

You won’t find it any grocery store, specialty shop, farmer’s market, health food store or infomercial website. You can’t get it from your doctor either, and unfortunately you can’t bring it back illegally from Mexico or Canada.

You take it every morning as soon as you wake up. It’s painless, tasteless and has NO side effects with the exception of maybe an elevated heart rate. When taken consistently the results speak for themselves.

What are the results, you might ask? Well, once you begin taking this miracle pill you will lose weight, feel better about yourself, firm up your body by building healthy muscle and you will be able to make healthy food choices by watching your portions and eating foods that consist of the right amounts of protein, carbs and fats.

This magic pill doesn’t suppress your appetite and there is no ephedra in it. It is 100% LEGAL and you don’t need a prescription. Oh, and those pesky folks at the FDA won’t hound you for having this either.

I know that the suspense is killing you. But you’ve been anxiously waiting for the day when this miracle weight loss pill was designed that would help you lose body fat. Well here it is.

The magic pill I take EVERY SINGLE MORNING is called MOTIVATION. That’s right, kids. Every morning I take my motivation pill with a big glass of determination and THAT is what drives me to make healthy choices and to exercise to keep my body in tip top shape. It’s as simple as that. If you were to start taking your motivation pill in the morning, you too would be able to get the results you wanted.

Taking the pill is simple, but I do have to give this disclaimer: you WILL have to work at your body. But that’s the beauty of the motivation pill…it helps to get you to whatever activity it is you need to do in order to change your body. You’ll enjoy hitting the gym, or a group class, or a trail or a personal training session because the motivation pill helps you see past today and on to the healthy body in your future. You’ll enjoy every complex healthy meal you eat because it’s fueling your body. And if you don’t enjoy knowing that you are making healthy choices and you don’t enjoy putting in the time and work to achieve your goals, and yet you STILL want to lose weight and look great, then the motivation pill isn’t for you. Just keep taking the one you’ve been taking….you know, the EXCUSES pill. Because if you do what you always do, you’ll get what you’ve always gotten.

The EXCUSES pill causes weight gain, lethargy, bloating, depression, more excuses, laziness, lack of motivation, poor eating choices and other serious side effects. However, upon IMMEDIATE discontinuance of this harmful pill, all side effects virtually disappear.

When you wake up tomorrow what pill are you going to take?

Leave a comment below with what pill you’re going to take….