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By Hassan Wicker

Repetition does not transform a lie into a truth.

That bit of wisdom came from Franklin D. Roosevelt during a radio address in 1939, and though he wasn’t talking about fitness, it certainly applies to the following fat loss myths.

Myth #1: Eating Late at Night Makes You Fat

The Facts: Your body doesn’t have an internal timer that causes late night eats to be stored directly as fat. Weight gain happens when you eat too much and exercise too little - you could eat too much in the morning, the afternoon, or late at night and it would all result in weight gain.

* Your Solution: Consider how many calories you eat and burn each day, rather than when you eat.

Myth #2: Snacking Promotes Weight Gain

The Facts: Eating snacks throughout the day is actually a great way to keep your metabolism up and to avoid overeating at meals. However, if you snack on junk food then be prepared to pack on pounds.

* Your Solution: When it comes to snacking it’s all about what you snack on.

Myth #3: You Can Lose Fat Without Exercise

The Facts: Exercise and healthy eating go hand-in-hand when it comes to permanent fat loss. Your body needs exercise just as it needs to be fed a diet filled with fresh produce, whole grains and lean protein.

* Your Solution: Accept exercise as a part of your daily lifestyle.

Myth #4: Fat Free Means ‘All-You-Can-Eat’

The Facts: It’s time to close your eyes and mentally erase everything that the 90’s taught about fat-free dieting. Fat-free foods are not the equivalent of flavored air – they contain plenty of calories and often lots of sugar.

* Your Solution: Be mindful of calories when eating fat-free foods.

Myth #5: Eat as Little as Possible for Maximum Fat Loss

The Facts: Eating too little causes your metabolism to shut down and puts your body into starvation mode, and prone to store fat rather than burn it.

* Your Solution: When it comes to fat loss think burn rather than starve.

Myth #6: Diet Pills Work for Fat Loss

The Facts: The only thing that diet pills are capable of burning is the extra cash in your wallet. Billions of diet pills are sold every year – all to no avail.

* Your Solution: Healthy eating and exercise can never be replaced by a pill.

Myth #7: You Should Never Eat Fast Food

The Facts: It’s all about what you order. Fried, processed and salty foods will cause weight gain - don’t order them. Lean meat, salad, vegetables and beans, on the other hand, are available at many fast food chains - order these instead.

* Your Solution: When eating fast food skip the fried items, stick with lean meats and salads.

Trying to lose weight is often a frustrating experience. In a world filled with quick fixes, lasting weight loss is not something that happens overnight. Remember that it took time to gain the weight, so it will also take some time to lose it.

Permanent weight loss happens as a result of a proper exercise and diet plan - my specialty.

Call or reply to this email and together we will customize a diet and exercise plan designed to help you lose the weight, tone your body and feel fantastic.
Don’t Try

The New Year is still fresh and change is in the air. What do you want to change in your life this year? Whatever your goal, apply this philosophy to it: Do or do not. There is no try. This bit of wisdom didn’t stem from a former president…it came from a little guy named Yoda!
Roasted Citrus Cod

Want fish in a flash? This recipe offers a healthy and delicious serving of cod crusted with breadcrumbs and enhanced with citrus zest.
Yield: 6 servings

Here’s what you need…

* 1 cup panko breadcrumbs
* 2 tablespoons unsalted butter (melted)
* 1/4 up chopped parsley
* 1 teaspoon grated orange zest
* 1 teaspoon grated lemon zest
* 1 teaspoon grated lime zest
* 6 (6 oz) skinless cod fillets (1.5 inches thick, with bones removed)
* 1/2 teaspoon salt
* 1/2 teaspoon pepper

1. Preaheat oven to 450 degrees. Line a baking sheet with parchment paper.
2. Combine panko, butter, parsley and citrus zest until evenly mixed. Place the cod fillets on the prepared baking sheet. Season the fillets with salt and pepper. Top with the panko mixture, pressing it onto the fillets.
3. Roast until the breadcrumbs are browned and the cod is fully cooked, about 10 minutes.

Nutritional Analysis: One serving equals: 122 calories, 3.5g fat, 10g carbohydrate, .5g fiber, and 12g protein.

Spread the word. Forward this blog to your friends, family and coworkers .

 

Hassan

Please visit Wicked Training

From my experience as a personal trainer, the number one problem that I see in client’s diets before they get into a solid training and eating routine is lack of protein.

The number two problem, which is related, is a diet too high in carbohydrates, especially carbohydrates with low nutritive value. If you want to improve your diet, get rid of white sugar, white flour, and white rice and the foods made from them and replace them with quality sources of protein such as fish, chicken, turkey, lean red meat, whey protein drinks or yogurt. I know what you are thinking, “This is the way that people eat when they are trying to gain weight.” You are right, that people that are trying to gain muscle mass eat lots of protein, as much as one gram for every pound of their body weight. The right amount for most people that work out regularly is more like one gram of protein for every kilogram of body weight.

To find your weight in kilograms just divide your weight in pounds by 2.2. For example a 176 pound man weighs 80 kilograms and therefore should take in at least 80 grams of protein each day. “There are 20 essential amino acids, there are no essential carbohydrates,” personal trainer extraordinaire Paul Coleman says. You need amino acids (the building blocks of protein) to do many things. In addition to building muscle, amino acids are needed every day to rebuild the immune system, make new skin (which is being constantly replaced) and to produce enzymes and some hormones. Carbohydrates from diet, on the other hand are not your only source of energy. You can always burn fat or burn glycogen that is stored in the liver.

The average person stores enough glycogen in the liver to run a marathon, which is more calories than most of you will burn in a day. Most people’s fat reserves, if burned would provide energy for weeks or months.

The other key to maintaining lean muscle while losing fat is portion size. You should eat 4 to 6 times per day with portion sizes that would fit in the palm of your hand. In addition to lean, quality protein, make sure that you eat some fresh fruits and vegetables and that you drink lots of water. Go to a natural foods store such as Natural Foods warehouse or at least visit the natural foods section of your grocery store.

You should also try logging what you eat and drink each day. Download our food log at RealfitnessGA.com and write it down. Being honest with yourself (and your personal trainer, of course) will help you reach your goals. Remember that you eat to live and not the other way around. Your diet and your exercise program, if done right, should keep you energetic and feeling great.