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Wednesday, August 23, 2006

Judge With Your Eyes, Not The Scale!

Hey Everybody!

I gotta tell ya. I've been back to the gym for about
a month now and I'm very pleased with the results!

Some of you may be aware that most bodybuilders and
athletes tend to eat a high protein, low carb diet because
protein supports lean muscle and low carb means less
fat build up.

But here's the thing. You've got to let your eyes and
overall physical well being dictate your diet, not a scale!

Why? Because for one thing muscle weighs more than fat.

When I started back to the gym I was happy because I had
dropped my weight to 227lbs. That was from a high of
249lbs. last year.

Now, granted that 249 wasn't WAY out of the realm for
me because I'm a bigger man at 6'2". BUT it wasn't GOOD
weight. I tend to gather my weight around the beltline.

So just from recommiting myself to a healthy low carb
diet plan I was able to drop over 20lbs. And most of it
came off in just about 2 months and wiithout any excercise.
Shame on me!

But now that I'm back at the gym (only 2-3 times a week,
lifting weights then 23 mins. on the treadmill), I have seen
a dramatic change in my physique.

The reason I'm stressing seen is because I'm definitely
stronger (I was having trouble benching 185 for 8 reps to
begin with but now can do 225 for 8!) PLUS I look so much
better...if I do say so myself!

This doesn't, however, translate to the scale. I now tip the
scale at 232lbs. I've actually put five pounds back on! But
I can see a big difference for the better, my pants fit better
and I'm stronger.

So as you can see, don't always rely solely on the bathroom
scale to get your facts. Look at the overall picture. Don't
be a slave to a number.

Eat a HEALTHY low carb diet, excercise 3 times a week
(even if it's just walking!) for 20-25 mins, and always drink
plenty of water.

low carb diet plan

Friday, August 11, 2006

Low Carb Diets Are Effective, But Are They Safe?

According to a recent study of a low carb diet plan
(the first such study in two decades!), participants DID
see a measurable weight loss while on the plan.

According to the study done at Duke University Medical
Center "Study participants were put on a very low
carbohydrate diet of 25 grams per day for six months,"
says Eric Westman, MD, associate professor of medicine
at Duke and principal investigator of the study. "They
could eat an unlimited amount of meat and eggs, as well
as two cups of salad and one cup of low-carbohydrate
vegetables such as broccoli and cauliflower a day."

Researchers found that 80 percent of the 50 enrolled
patients adhered to the diet program for the duration
of the study and lost an average of 10 percent of their
original body weight. The average amount of weight
lost per person was approximately 20 pounds.

"While we're impressed with the weight loss of this
diet, we still are not sure about the safety of it," Westman
says. "More studies need to be done in order to be
confident about the long-term safety of this type of diet."

For example, all participants developed ketonuria, the
presence of measurable ketones in urine. The level seen
in this study translates to roughly that of a non-dieting
person if they didn't eat for a couple of days, said Westman.
"This is a finding that we need to learn more about. The
level of ketones present was not terribly high, but we don't
know if this is safe or harmful to one's health over a long
period of time."

The study further showed that patients' cholesterol levels
improved by the end of six months -- a finding that was
unexpected, according to Westman. "We were somewhat
surprised to find that patients' blood lipid profiles improved,
even though there was much more fat in the diet," he says.
"We had thought the fat in the diet would increase the

Cholesterol is a fat-like substance that circulates in the blood
stream and can accumulate to the point of blocking blood
vessels and arteries. Having a high level of blood cholesterol
is a major risk factor for heart disease, according to the
National Heart Lung and Blood Institute, part of the National
Institutes of Health.

Seek doctor's advice if taking medications
Although exercise was recommended, it was not a requirement
for the study. Half of the subjects didn't exercise at all and still
lost weight, according to the researchers. Because of the
intensity of this type of diet program, Westman cautions that
"if someone has a medical problem or is taking medications,
they should only do this diet under the supervision of a health
care provider."

As always, I recommend drinking plenty of water and always
excercise at least three times a week.

By eating more protein you'll support healthy muscle tissue
(an active tissue) and consume less carbs.