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Former Fat Guy Newsletter Health * Fitness * Regeneration *Empowerment Weight Management Strategies by Rob Cooper Issue 12 03 Feb 2006 ---------------------------------------------------------------- Former Fat Guy dot com ---------------------------------------------------------------- 2 Join? 2 Leave?...See End ---------------------------------------------------------------- CONTENTS: 1: Quick Intro... 2: New Year Weight Loss Jump Start 3: Giving Up The Diet Is The WaY To Go 4: Tom Venuto Interivew 5: Tip ---------------------------------------------------------------- 1: Quick Intro: Hi Friend, I'm back from my two weeks of skydiving in Arizona and I'm already missing the desert, the sun and the sky! What a wonderful place, that Arizona. I fully believe that I will very soon own some property down there and enjoy the weather year round. I was able to get in 25 jumps from a twin otter aircraft, but my goal of doing a highl altitude jump and a jump from a balloon did not come to fruition. The high altitude jump required a license a bit higher than I hold and the balloon thing just didn't happen this time. I got some great photos from my hikes around Tucson and some shots from the drop zone for your viewing pleasure. I updated my website "most recent" photo page at www.formerfatguy.com/mostrecent.asp There is some exciting video of me eating fire as well, go have a look. I'm about to start a 10 article series on jump-starting your weight loss goals very soon. You'll meet a couple of my friends in this issue and then the series starts on Monday. Follow myself and my buddies in learning some simple eating tips, some health practices and some fitness changes and follow along in a 5 month New Year Weight Loss Jump Start! it all starts on Monday Until next time Namaste Rob Cooper ---------------------------------------------------------------- Tom Venuto - Lifetime Natural Competitive Bodybuilder, Personal Trainer, Fitness Nutritionist, and Professional Success Coach teaches you his body transforming success system jam-packed with all the rapid make-over methods previously known to only a handful of top competitive bodybuilders and sexy fitness models. http://www.formerfatguy.com/burnthefat ---------------------------------------------------------------- 2. Ten Part Series to Jump Start Your New Year Weight Loss by Rob Cooper With the New Year here many people make resolutions to lose weight and get fit. I fit into that category as well. My question to these people with such fantastic goals is "how have you decided to do it?" or more specifically, what actions are you planning to take to achieve that goal? The goal "lose weight" or "get fit" is more a dream rather than a goal. Goals must have definite actions assigned to them and specific steps to take to achieve these goals. Deciding to do something about your weight is a fantastic decision, but you are much better off making goals that revolve around specific steps to achieve the desired outcome. I have a few friends here in my home town that have also made these goals and with that in mind, I'd like to share with you their stories, their plans, their actions and outline through a nine part series, the necessary tools I believe can help you achieve your fat loss goal. Meet Turtle: Turtle is my buddy from my Drop Zone (my skydive club). Turtle has decided to incorporate many if not all of the parts of this series based on personal coaching from me. Start weight: 304 pounds Age: 34 Gender: Male Occupation: truck driver Goal weight: 220 pounds at 15% or less body fat With the New Year, Turtle has decided to take action on fitness along with the changes in his eating habits. He began walking to work where he picks up his truck each morning and then walks back home in the evening. Total time each way, 45 min. After a few weeks, his knee began bothering him, so he decided to swim while his knee is bothering him, and walk on the good days. Along with the increase in activity, Turtle has made some dietary changes, which I will outline over the upcoming weeks in relation to the articles topic. I advised Turtle to also start recording his weight and body fat percentages so that he can monitor what it is that's happening to his body. It's critical to measure your progress, and Turtle has now purchased a Tanita body fat scale which measures weight, water levels (hydration) and body fat. He has started an Excel spreadsheet to record these numbers over the weeks ahead so he knows where his diet and exercise are taking him. It is important to be aware of what the changes in weight really are. As you begin to exercise, weight train, change your diet, you will want to be aware of increase in lean muscle mass as well as hydration levels and body fat. An excellent week in the gym and being awesome on your diet may lead to a neutral change in weight – but, you may have gained a pound of muscle and dropped a pound of fat. Your weight remains the same but you have made progress on your goal. You would have no way to know this without some way of measuring it. Most people are severely dehydrated and with the addition of more good clean water and a balancing in electrolytes, you may very well begin to hydrate yourself. This is a very positive thing. This additional water in your cells will add weight to your frame and you may see a rise in the number on the scale. Without knowing it is good water weight, you might become discouraged. Clients of mine who begin Sunrider gain weight in the early stages. Many times, this is because their body begins to hydrate itself. Meet Stacey: Start Weight: unknown, pant size 56 (August 2005) Age: 39 Occupation: Shipping / Receiving for a Major Department Store Gender: Male Goal Weight: unknown Goal Result: wants to be healthier, look better, live longer and he says he wants to outlive me, lol. Stacey has been one of my best buddies for the past 13 years. Stacey and I hike together every summer and knowing him, I believe he will allow me the luxury of taking a guess at his weight for you the reader. I'd make a guess at Stacey being over 300 pounds and being about as tall as myself, could easily carry 220 pounds of lean muscle tissue, so let's say Stacey could drop 100 pounds easily. I have not seen Stacey for a few months due to traveling, but when I visited him recently, he told me that he had been off the pop for going on 25 days now. We discussed his plans and the changes and he has told me that since quitting his cooking job at a local restaurant, he decided to make some dietary changes as well. "I want to eat better", he said. I asked him to define what that meant, and he said that he has been eating more fruits, more vegetables and more chicken. Since the New Year, he has quit drinking pop and replaced it with water. A pop addiction has been his greatest challenge for years. I myself quit a number of very unhealthy habits before coming head to head with the pop demon. It was by far my worst addiction. "I went through some wicked withdrawal symptom's" he said including some pretty intense headaches. Stacey's plan of action has been to eat fruit in the morning for breakfast, fruit again mid morning with more water and then a lunch that he packs from home, or purchased from a healthier option fast food joint. "I quit eating at fast food restaurants and replaced them with Subway and Mr. Sub", he says. Then when he makes it home for supper, he cooks chicken, rice and vegetables. Stacey has also added in some commercial fiber bars that he has purchased from the local grocery store. When I asked Stacey about his current weight, he did not know, but he did know that he has dropped from a size 56 waist to a size 52 and he is very happy about that. I gave Stacey some tips to follow as well. As my good friend and confidant for years, I have offered Stacey fre-e coaching of which he's never accepted. I'll let you know how I advised him when that week's lesson is covered. So there you have it, two of my buddies, both over the 300 pound mark, one totally committed to getting into shape and dropping 100 pounds, the other taking a relaxed approach (much like I did) and just wanting to get healthy and live longer. Starting on Monday and then every two weeks, you will be receiving new information from a 9 or 10 part series of lessons (still working out the final details) based on some simple changes that can be incorporated for that week and then built on from the week before. Lets call it a 10 week step by step weight loss action plan. All the parts of the series become part of your new lifestyle. New habits replace the old as you learn and apply some simple tips. Ask yourself right now if this is something you'd like to participate in fully or something you would just like to read, learn and pick and choose what you will from it. If you decide to commit to it fully, to apply each weeks lesson and build on the foundation, then get some tools to help measure your results. I recommend a Tanita scale for measuring your weight and body fat and then a simple way of tracking your weekly results. Whether you want to drop 20, 50, 100+ pounds, or just being making some healthy eating habits, join myself, Stacey and Turtle in our 2006 Weight Loss Journey. Make sure you know what your starting weight is because… "what gets measured, gets managed!" The first in the series will be out on Monday February 6th. ---------------------------------------------------------------- Highly Recommended By Rob... The single most important factor in taking action on anything in your life is to empower yourself! I was able to lower my stress levels about money, relationships and take my business to the next level after taking the Millionaire Mind Intensive offered by T.Harv Eker. This is a 3 day intensive workshop that will recondition yourself for "automatic" success. F R E E courses offered in Alberta, California, British Columbia, Washington, New York, Atlanta, Dallas, Toronto and now Florida. Get Harv's Book which includes 2 FR EE 3 day workshop certificates plus hundreds of dollars in bonus material. http://www.FormerFatGuy.com/peak/ ---------------------------------------------------------------- Q U O T E S ---------------------------------------------------------------- EXCELLENCE "The only thing that separates any one of us from excellence is fear, and the opposite of fear is faith. I am careful not to confuse excellence with perfection. Excellence I can reach for, perfection is God's business." --Michael J. Fox "Excellence is not a destination; it is a continuous journey that never ends." --Brian Tracy MOTIVATION/INSPIRATION "Real motivation is that drive from within: You know where you are going because you have a compelling image inside, not a travel poster on the wall." -- Denis Waitley "The clearer you are about the consequences of your actions and the more intensely you desire to enjoy the consequences that your behaviors may lead to, the more motivated you will be." -- Brian Tracy "People often say that motivation doesn't last. Well, neither does bathing that's why we recommend it daily." -- Zig Ziglar OPPORTUNITIES "Never lose an opportunity of seeing anything that is beautiful." -- Denis Waitley "A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty." -- Sir Winston Churchill "When one door closes another door opens; but we so often look so long and so regretfully upon the closed door, that we do not see the ones which open for us." -- Alexander Graham Bell "Great minds must be ready not only to take opportunities, but to make them." -- Colton ---------------------------------------------------------------- Make 2006 your Best Year Ever! "Imagine how your life would change if you could put it on AUTOPILOT and reach all of your goals automatically!" Now you can with "The Power of Positive Habits," the new book that #1 NY Times best-selling authors Jack Canfield, Brian Tracy, John Gray Ph.D. are all raving about! Read this book and discover: . How you can "Improve Your Health" Automatically! . How you can "Achieve Greater Success" Automatically! . How you can "Lose We.ight" Automatically! . How you can "Lower your Cholesterol" Automatically! . How you can "Reduce your Canc.er risks" Automatically amd much more! Order Today and get "33" "Life Changing" bonus gifts worth over $1250...Fr ee! See all the bonus products and order now http://www.formerfatguy.com/go/positivehabits ---------------------------------------------------------------- 3. Giving Up the Diet is the Way to Go by Gary Matthews, If you're thinking of going on a diet to lose those extra pounds think again. Long-term weight control through dieting is near impossible, for the simple reason is that diets promote only short term solutions not long term. After dieting you'll certainly look lighter on the scales, but in most cases this is because you've dumped a few pounds of body fluid and muscle, and not because you've lost any significant amounts of body fat. One of the main reasons diets don't work is because they send the body into starvation mode - a survival mechanism for times when humans faced periods of famine. Cutting back on our energy intake causes the body to lower its metabolic rate, which reduces its ability to burn fat. At the same time, hunger signals increase and we quickly start to crave high energy foods loaded with fats and sugars - the exact foods we are trying to do without! Alarmingly, research has shown that repeated dieting actually makes it harder to lose weight and easier to put it on. This is because when you dump the diet and return to normal eating habits, the drop in metabolic rate caused by the diet means that your old eating habits actually represent an excess in calories. Not only do you regain the fat stores just lost, but you may even gain a bit extra. "Five more reasons to stop dieting" * Diets sap energy - Too little food means not enough energy for physical activity. * Diets lower your metabolism - Dieting causes your body to conserve energy, making results harder to achieve. * Diets are unhealthy - A cycle of rapid weight loss followed by weight gain can lead to a loss of lean tissue from your body and calcium from your bones. It also strips the body of essential vitamins and minerals. * Diets make food the enemy - Food provides nourishment and comfort. Diets can make you afraid to eat, depriving you of one of life's pleasures. * Diets cheat your confidence - Going from one failed diet to the next can leave you feeling depressed and create a cycle in which guilt battles against food. Regular physical activity and a healthy, balanced diet aren't as glamorous as the quick fixes, but they do get better results. Start with one extra exercise session and one less fatty takeaway meal per week, and gradually work towards a lifelong plan for achieving your best weight. If you change the way you eat or exercise to lose weight, ask yourself this question. Can I see myself sticking to this routine for life? If the answer is "no" then its time to change what you're doing. Any healthy weight loss plan should include the following: for the rest of the article, visit: www.formerfatguy.com/articles/weight-loss/give-up-the-diet.asp ---------------------------------------------------------------- Discover How you can Melt Away 10 Pounds Of Unwanted Fat a Month Easily in Just 20 Minutes of Your Time Per Week Gary Matthews, Maximum Weight Loss http://www.formerfatguy.com/go/maximumfitness ---------------------------------------------------------------- 4. Tom Venuto Interview Lifetime Natural Bodybuilder Tom Venuto, Author of Burn the Fat, Feed the Muscle, live interview I was able to get Tom on the phone for 15 minutes or so to describe the program in his book. go here to listen to the interview: http://www.formerfatguy.com/weblog/2006/01/tom-venuto-interview-burn-fat-feed.asp ---------------------------------------------------------------- 5. Tip 10 Best Foods For Women by John McGran Beta Sight Those orange squashes (and tubers) like pumpkin, butternut squash and sweet potatoes are a gal's best friend. Beta-carotene, a precursor to vitamin A, is just screaming to get out and work its antioxidant magic on your body. All you have to do is eat it! Beta-carotene is thought to help reduce the risk of breast cancer and is responsible for helping your body repair your skin. --------------------------------------------------------------- Advertising: People have been asking how to advertise in this newsletter. It's just $200 for the top ad, $150 for the middle ad, $125 for the bottom ad. OR $300 for ALL THREE. Ads are five lines of text (55 characters) and one URL. Payment through paypal.com, use rob@formerfatguy.com For tracking purposes, I use a redirect from my site to the URL you supply. PS, if you're at all interested in making some new life changing habits, easily and effectively, check out Dan Robey's The Power Of Positive Habits: http://www.formerfatguy.com/go/positivehabits ---------------------------------------------------------------- I appreciate your subscription and also respect your privacy. If you think that you were wrongly subscribed, please check out the following information about joining and leaving.... ---------------------------------------------------------------- if you felt you got value out of this e-zine, please forward it on to a friend or two if you got this email from a friend and want to subscribe, go to www.formerfatguy.com