@ The Western Sports Mall

Customized Eating Plans:

You won't believe how simple and effective it is to use this program.

Precision Nutrition
Meal Planning and Analysis

Your mini meals booklet provides simple and effective regimen. Use the above eating plans, however, if you've tired of the plan.

Oprah can help, also.

Here are some of her recipes and plans.

If you want to sign up for the Best Life Challenge.

Or, apply our modified 'Best Life' Plan:

• No alcohol ---not a little, not much, NONE.
• No soft drinks, not even diet.
• Cut out white flour, going whole-wheat on bread and pasta.
• Switch to low-fat alternatives in milk, cheese and ice cream.
• Weed out trans fats, which will probably require more work than any of the other steps.
• Cut off food supply two hours before bed -- no calories whatsoever.
• And, of course, hydrate . . . which means drink daily an ounce of ice water for each two pounds of body weight.

The best website for a customized eating plan? Check out Spark People.

Losing Weight Makes You Fat -- Ultimately

This is my new advertising hook. A preponderance of reliable scientific research studies show that about 4 pounds of every 10 lost dieting without exercise is lean body tissue -- muscles and organs. This not only makes you weak, it also lowers metabolic rate. When calorie consumption returns to pre-diet levels, even more fat is stored than if you'd never dieted.

The musculoskeletal system has to be stressed to restrict the body to fat stores for energy. Remember, it all has to do with being an adaptive organism.

Email if you need further explanation.

Light Activity After Dinner

How do you spend the 20 minutes immediately after your last bite of dinner?

The most easily overlooked element of our Fat-to-Muscle Makeover is probably the stipulation to peform light activity after your biggest meal of the day. Performing this activity while digesting burns about 30 percent more calories than the same activity performed while not digesting.

But more importantly, it gets you away from the table -- before a few extra calories are consumed. Ever been interrupted during a meal by a phone call or visitor? When you get back to the table, you realize you're not still hungry, even though you would have kept eating if not for the interruption.

I call this hypthalmus catch-up.

Light activity can be a walk, vacuuming, jumping jacks, Wii exercise, Dance Dance Revolution, washing the car, or any moderate exertion. It also kind of jives with our stand for fat loss article.

One client I know who's been successful in implementing this habit is Pat Walsh, who continues to maintain his great results (photos at right).

Goals, Measurements and Maybe Photos

Are you really serious?

Goals are specific and have deadlines. Commitment to an action plan also helps.

Download a new goals sheet, and let's take a few minutes during a workout to measure and maybe photo. Remember to wear the clothing used in your initial photos.