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Sporting Excellence #020 => Weight Loss Special
January 17, 2007
January 2007

This newsletter is brought to you by:

Sports Fitness Advisor

You can view back issues online here:

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TABLE OF CONTENTS - January 2007

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Here's the contents in brief for this "weight loss special" issue of Sporting Excellence:

1. How To Accurately Measure The Effect of Your Weight Loss Program

2. Body Fat Scales or Body Fat Callipers?

3. 7-Minute Bodyweight Circuit for Weight Loss

4. Treadmill Reviews

5. Workouts for Your Treadmill

6. New Research: Weight Loss Chewing Gum!

7. Recommended Fat Loss Programs

8. A Key Strategy For Permanent Fat Loss

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1. How To Accurately Measure The Effect of Your Weight Loss Program

Before embarking on any weight loss program, setting the right benchmark is absolutely crucial.

For most this involves stepping on the bathroom scales everyday, hoping... wishing the digits down. But bathroom scales have very limited value...

If you must rely on this measure alone for your weight loss program then bear the following points in mind:

  • Don't weight yourself more than once a week. Scales are simply too inaccurate to measure day-by-day changes.
  • Weight yourself at EXACTLY the same time each day - preferably first thing in the morning before visiting the bathroom and before anything passes your lips.
  • Ladies: avoid weighing yourself during "that time of the month".

    If you doubt that fluid levels and hydration can affect your weight do this: Weigh yourself and then immediately drink a litre of water. Weight yourself again immediately and your weight will have increased by about 1lb. Imagine how it can fluctuate over a week!

    Of course a much more accurate way to asses your progress is by measuring your body fat percentage. You can this with callipers, special scales or if your gym has one... a Bod Pod! For the pros and cons of the most popular techniques see:

    http://www.sport-fitness-advisor.com/calculatebodyfat.html

    And to find out a healthy target body fat percentage to aim for see:

    http://www.sport-fitness-advisor.com/bodyfatpercentage.html

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    2. Body Fat Scales or Body Fat Callipers?

    Decided to measure your body fat percentage rather than relying on the bathroom scales? It's a great idea. Why?

    Because well-designed fat loss program will increase your lean body mass (muscles, connective tissue, bone density etc.) as well as reducing fat levels. What this means to you is that the bathroom scales might not budge... they may even increase slightly if you haven't got a great deal of weight to lose. Yet at the same time you may have lost a considerable amount of unhealthy body fat. The only way to tell is through body composition analysis.

    Here are two accurate convenient ways to do just that (but which is best?):

    http://www.sport-fitness-advisor.com/bodyfatscales.html

    http://www.sport-fitness-advisor.com/bodyfatcalipers.html

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    3. 7-Minute Bodyweight Circuit for Weight Loss

    One thing we have to lose from our workout mindsets is the idea of this "60-minute workout". Forget about spending that much time in the gym. Instead, choose better exercises that are more efficient. This will allow you to get your workout done faster, eliminating the "no time" workout excuse.

    To do so, you need to eliminate irrelevant exercises. I know you want to do an exercise for shoulders, and one for arms, and one for abs, and one for this and that. But before you do, ask yourself, will these really get me to my goal, or have I just been convinced by bodybuilding magazines that I need 40 sets per workout to get results?

    Now, taking those lessons, we can then create some pretty incredible bodyweight workouts as well. And these bodyweight workouts can get finished fast!

    In fact, here is a 7-minute bodyweight circuit that can help you lose weight, burn calories, and blast your metabolism. You don't need machines or weights. You can do this anywhere!

    Bodyweight squat (10-20 reps) Pushup (10-20 reps) - do it on your knees if you must Reverse Lunge (10 reps per leg) Plank (30 second hold) Close-grip Pushup (10-20 reps) Side Plank (20 second hold per side) Mountain Climber (10 reps per side)

    Do this with no rest between exercises. Rest 1 minute at the end of the 7-minute circuit and repeat up to 3 times.

    If you are a beginner, do fewer reps and take longer rests.

    It's a tough, tough bodyweight circuit, especially the combination of two exercises late in the circuit. This combo literally exhausted me to my knees...twice...before I was able to finish the exercise. And that was on round. You can do the circuit up to 3 times.

    Another weapon in your fat loss arsenal. Now you'll know how to train efficiently and eat effectively for fat loss.

    Don't wait any longer to get started.

    Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines and all over the Internet, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

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    4. Treadmill Reviews

    Thinking of buying a treadmill for your home? You won't be alone... they are consistently the number one piece of exercise equipment bought on and offline. But there's so many and they certainly aren't all created equal.

    We have been reviewing many of the most popular machines now for the last 5 years. You can those reviews here:

    http://www.sport-fitness-advisor.com/treadmill_reviews.html

    One brand seems o come out top year after year (although it's relatively new compared to some more well-recognised brands). Smooth Fitness are one of the few companies to offer a lifetime warranty on their motors. This is key because the motor IS basically the treadmill. If that goes, don't bother replacing it. It won't cost much more to buy a new machine.

    In the low-mid price range they are the probably the number one choice. Look also into Spirit and True however. At the high-end look into Landice and Precor. However, you'll need deep pockets for these machines. They are almost commercial standard, which is overkill for home use.

    Here's the full review for Smooth (The Smooth 5.25 is a real bargain buy):

    http://www.best-treadmill-reviews.com/smooth_treadmills.html

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    5. Workouts for Your Treadmill

    Here are three treadmill workouts that will burn fat and get you in great shape for 2007. I've added these to our treadmill review website “Best Treadmill Reviews.com” rather than Sports Fitness Advisor (hope this isn't confusing):

    http://www.best-treadmill-reviews.com/treadmill_workouts_continuous.html

    http://www.best-treadmill-reviews.com/treadmill_workouts_fartlek.html

    http://www.best-treadmill-reviews.com/treadmill_workouts_circuit.html

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    6. New Research: Weight Loss Chewing Gum!

    The Imperial College London team are developing a drug based on a natural gut hormone that mimics the body's "feeling full" response. Early tests have shown moderate doses of the hormone, pancreatic polypeptide, can reduce the amount of food eaten by healthy volunteers by 15% to 20%. They plan to make the hormone available in chewing gum form and believe that as the hormone is something that is released every time we eat, it should be a relatively safe drug to administer.

    Here's the full story:

    http://news.bbc.co.uk/1/hi/health/6262347.stm

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    7. Recommended Fat Loss Programs

    There's plenty to choose from. Here's our two recommendations reviewed:

    http://www.sport-fitness-advisor.com/fat-loss-store.html

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    8. The Truth About Your Metabolism for Weight Loss

    Metabolism is a magic word when it comes to fat loss. That's why just about every nutritional supplement and workout program claims that it will rev up your metabolism and help you burn fat.

    But the truth is, there isn't any supplement that can boost your metabolism on an everyday basis.

    While supplement companies like to push, push, push the idea that caffeine and Green Tea extract can boost your metabolism, I can guarantee you that nobody is losing pounds of fat because of caffeine or Green Tea extract.

    And why not?

    Because your body gets used to them, quickly. So they might boost your metabolism once, but they won't do much the next time you take them.

    Fortunately, all exercise programs will increase your metabolism and your calorie burning power. However, some programs are much, much better than others.

    In fact, research has shown that there are two specific ways to exercise that will burn more calories and more fat than all of the rest. And these two methods are rarely used by the general population.

    In fact, research has shown the exact number of repetitions per set that you should be doing if you want to increase the number of calories you burn outside of the gym.

    And studies have also shown the research-proven metabolism boosting exercises that you should have in your workout.

    And finally, research has shown a specific form of cardio to be superior to the popular, boring method of slow, steady cardio.

    The best ways to boost your metabolism:

    a) Small, frequent meals, high in protein

    b) Interval training, rather than slow cardio

    c) Resistance training using a weight that challenges you for 8 reps per set

    Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines and all over the Internet, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

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    That's it for this issue of Sporting Excellence.

    Remember if you have any questions regarding this issue's content (or sports training in general) I can be contacted at:

    The Contact Form

    Wishing everyone a healthy and happy 2007!

    Phil Davies (editor)

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