Lifting weights for the first time in my life has been hard
I've been getting a lot of e-mails lately from so many of you asking about my progress with my resistance training program I started in mid-December 2007, so I will endeavor to update you today after 15 weeks of working with a personal trainer and on my own to build muscle and tone up areas of my body where the remnants of my former 410-pound self still haunt me.
You'll recall from my one-month weight lifting update in January 2008 that I was already seeing some measurable results from the work I have invested. Right now I meet with my own personal trainer at the gym once a week for a 30-minute session and then various other days my weight lifting is self-guided. It's been good for accountability to report to a personal trainer I have to look at week in and week out because it forces me to stay serious about this and resist the temptation to slack off.
I'm gonna be dead honest with you about this experience--I HATE IT! My body has never been this sore in my entire life. I thought it was only gonna be a temporary pain, but I'm experiencing some sort of delayed onset muscle soreness (DOMS) and other chronic muscle pain after EVERY SINGLE TIME I workout. There are some days following my intense workouts that I absolutely cannot move. Last week was a prime example and you can read about how debilitating my workout was in this post from my menus blog. OUCH is the operative word!
But as the old saying goes, "No pain, no gain." And I'm doing my best to put on a happy face in the midst of the pain. It's not just muscle soreness either. I've been having intense headaches that feel like migraines (and I NEVER got headaches before!) and my weight has increased by about 30 pounds and sustained there for over a month. I can deal with the headaches, but the weight gain is freaking me out a little bit.
This was one of the reasons I was apprehensive about lifting weights during my weight loss in 2004. I had always heard that when you build muscle, you will gain weight and it's a good thing. And I wholeheartedly agree with that notion because you absolutely want to have muscle on your body so you can burn more fat and calories on a regular basis. That's why I took the plunge and decided to embark on this journey a few months ago because I knew it would be worth it to me.
And I can't argue with the results I've seen so far. Check out these comparison pictures from when I started in December 2007 and the ones of myself I took today:
The first thing you'll notice from this front view comparison is my neck, shoulders and arms are noticeably bigger. I've been working those three areas of my upper body very hard for the past three months or so and that investment is paying off. Before I began my resistance training, I was basically bony all across my upper body as you can see in that picture on the left. But there is real definition kicking in now and the "loose skin" in my arms and neck from my weight loss is beginning to stretch out with muscle. WOO HOO!
With the side view comparison, first take a look at my arms. You'll notice my elbow is kinda pointy in the left picture and then is rounded out with muscle in the one in the right. And my bicep and forearm are much larger than before. My wife Christine noted that my chest has grown too and now matches my stomach. Hopefully the chest will continue to puff out as I bench press and my waist will shrink (although the "loose skin" in my belly ain't going anywhere anytime soon).
Finally, looking from the back side, my triceps, neck and shoulders are more muscular than they were before. That was to be expected. But I couldn't help but notice that my hips are getting smaller. This is real progress and I can't wait to see what the difference will be in another three months when I update my 6-month progress.
But the weight gain remains. As of today, my weight is 259 and I'm not happy about that. Sure, you can attribute some of that gain to the new muscle on my body and I LOVE that. But what's up with gaining 30 pounds in three months after lifting weights? Check out my menus and you'll see I've been eating VERY good since beginning this regimen and have even seen my calorie and overall food intake shrink in recent days. I'm not doing anything that different from before except maybe a little bit extra protein to supplement my workouts.
I did take the supplement creatine when I first started my weight lifting to try to give myself a bit of a boost with the workouts since I'd NEVER lifted weights in my life. I stopped taking it after a couple of months of the training since my weight started predictably going up to see if my weight would come down a bit. It hasn't yet, but I'm noticeably larger now in my arms, neck, shoulders, chest and legs from all the resistance training. This is the best thing I've done for my health since I lost my weight in 2004, though. For that, I am extremely happy.
Let me be clear--I'm not worried about this to the point that I feel like there is no way to turn this situation around. I've already mapped out a course of action if my weight does not start coming down soon and that includes going to see a doctor to find out if there is something metabolically going on with me that is totally unrelated to my resistance training. It seems too coincidental for it not to be related in some way, but I'll know with certainty if I can get checked out. That may happen within the next month or so.
In the meantime, I'm closely monitoring my weight on a daily basis as I always do and I'm feeling fabulous (other than the muscle soreness!). My strength has increased dramatically which has made other parts of life (like lifting boxes, carrying groceries, and even my golf game) more pleasurable than they were before. I'm no Heman yet, but with continued effort for the rest of my life I WILL be! :)
THANKS to everyone who has encouraged me as I began this new weight lifting routine and I hope my experience will be just what you need to get started on your own program real soon. I HIGHLY suggest you check out Fred Hahn's Slow Burn plan because it is helping a whole lotta people with busy schedules squeeze in a solid workout that is changing their lives forever. Whatever you do, don't let those demons inside your head tell you this is impossible. It may be hard--VERY HARD!--but it is NOT impossible. YOU CAN DO IT!!!
NFL athlete, ESPN analyst, and soap opera star Mark Schlereth
One of my regular readers recently pointed me to this Denver Post column about a former NFL player who was able to shed the pounds by livin' la vida low-carb. It turns out 3-time Super Bowl winner and former All-Pro offensive lineman for the Washington Redskins and Denver Broncos Mark Schlereth trimmed down from his 300-pound playing days in the National Football League by implementing a controlled-carbohydrate nutritional approach. When I heard about this, I KNEW I had to interview Mark. To my delight, he agreed!
In Episode 120 of "The Livin' La Vida Low-Carb Show with Jimmy Moore", we hear from Mark Schlereth describing his post-NFL diet and exercise regimen, the struggle he had maintaining the weight requirements placed on him by constantly eating, how he has transitioned his life to focus more on his television career and family, and his ideas for some non-football books that he's been working on. It was such a privilege to speak with Mark and I hope you enjoy listening to the interview as much as I did conducting it.
Click on the "LISTEN NOW" link below or download it to your iPod to hear Episode 120:
"The Livin' La Vida Low-Carb Show with Jimmy Moore" Episode 120 [25:13m]: LISTEN NOW | Download
Mark Schlereth always seems to be in the right place at the right time. Winning three Super Bowls with two different teams, turning down a 6-year, $42 million contract extension to retire from the NFL only to be given an immediate opportunity to become a football analyst for ESPN, getting noticed by the producers of the daytime soap opera Guiding Light to wiggle his way into a reluctant acting career, and so much more. Life is good for this former offensive lineman who had 29 surgeries during his NFL career, mostly on his knees. Now he sees what is most important and pursues those things. In other words, there's more to life than football. How refreshing!
Check out these outtake bloopers from Mark playing Roc Hoover on Guiding Light:
Catch up with more low-carb advocates like Mark Schlereth by:
What do you think about Mark's strategy to eat most of his 60g total carbohydrates before noon each day while eating a high-fiber diet? With an intake of around 30g net carbs consumed a day, what's your impression of his diet and exercise routine? Discuss my interview with Mark Schlereth in the show notes section of Episode 120 and express your thoughts about this incredible man's journey from beefy offensive lineman to the fabulously fit and trim man he is today thanks to livin' la vida low-carb!
You'll want to listen to "The Livin' La Vida Low-Carb Show with Jimmy Moore" next week as I present a special two-part interview on Monday and Thursday with a nutritionist who actually supports the tenets of the healthy low-carb lifestyle! Yes, it's rare these days, but you can find a few independent-thinking minds who are brave enough to admit that low-carb living indeed works for some people very well and should be implemented. Don't miss that interview!
We've got LOTS more interviews coming up for you in the coming weeks from a former Kimkins member who wants to share her concerns about Heidi Diaz, a fitness guru who only recently discovered the carbohydrate connection to obesity and disease, a previous contestant on "The Biggest Loser" weight loss reality show on NBC-TV, and the author of a book who clearly understands the unique insulin connection in the weight loss and health problems that plagued our society. All this and so much more to come in the next few months! THANKS for listening!
"Slow Burn" trainer Fred Hahn offers up 20 fat-burning ideas!
After reading and reviewing his fantastic book entitled The Slow Burn Fitness Revolution in January, I was not just enamored by the overall fitness philosophy of personal trainer Fred Hahn who advocates lifting weights slowly as the safest, most effective way to build muscle. But after interviewing him at my blog and realizing he promotes a solid controlled-carbohydrate nutritional approach to work in tandem with the "Slow Burn" program, I knew Fred was somebody I wanted to hear more from in the future.
In fact, my favorite quote from that interview is what Fred Hahn recommends as the perfect post-workout meal:
A juicy bacon cheeseburger (no bun) with lettuce, tomatoes, onion, and avocado, or steak and eggs with sliced tomatoes.
YEAH BABY!!! Now that's what I'm talking about! :D If you like that kind of honest opinions and information about what to do regarding your own health and fitness routine, then you'll want to bookmark Fred Hahn's blog and visit often. He is always posting some interesting thoughts, so visit early and visit often. There's never a dull moment with Fred in the blogosphere! ;)
Today I have a very special surprise from our friend Fred Hahn. As part of his Slow Burn Fitness System--a special combination of insulin-controlled diet and strength training exercise--he has graciously provided me a list of 20 of his most effective fat loss tips to impart to the wonderful readers of the "Livin' La Vida Low-Carb" blog. This program has been proven to be highly efficient at helping its participants begin burning fat, gaining strength, improving their health, and becoming more energetic and youthful than they have ever been in their entire lives.
To complement what you are already doing as part of your healthy low-carb lifestyle, Fred recommends the following 20 tips to boost your fat loss results. ENJOY!
1. DRINK A GALLON OF REFRIGERATED WATER A DAY
A gallon of cold water will burn around 150 calories of energy to heat the cold water to body temperature for voiding! (And it's good for your skin and hair too!)
Note from Jimmy: I would only caution you to watch your body temperature if you decide to do this tip because I used to drink my water cold until a doctor told me I was freezing my insides. I was drinking upwards of 1-2 gallons a day and was ALWAYS cold. Even now, when I drink large amounts of TAP water, my hands get as cold as ice.
2. BEFORE YOU CHEAT, DRINK WATER AND BRUSH YOUR TEETH
If you get hungry and feel you're going to cheat, quickly drink a big glass of cool water and brush and floss your teeth. While doing so, think this thought: "There is no food that tastes as good as being lean and strong feels!"
Note from Jimmy: This REALLY works and you'll be surprised how well it does, too. If you aren't in a position to brush your teeth when the craving comes on, then pop a sugar-free mint or piece of mint-flavored sugar-free gum. In those very rare occasions when you don't have access to those things (always keep them handy!), eat something high-fat to ward off the sugar/carb cravings. Works every time!
3. TAKE A CASUAL STROLL 30 MINUTES AFTER DINNER
A half hour after dinner, take a casual stroll for 15-20 minutes whenever possible. Do not walk fast or jog. Just take a pleasant, easy stroll and enjoy your time outdoors. This keeps from from snacking after dinner.
Note from Jimmy: If you make this stroll a regular part of your dinnertime routine, then it will also keep you from stuffing yourself too full because you'll be too uncomfortable even for a casual stroll around the block. What a perfect opportunity to get in some quality time with your family in the process, too.
4. AVOID SUGAR/STARCHY CARBS BEFORE BEDTIME
Avoid eating sugar or starches a few hours before bedtime. This can decrease growth hormone release at night and store unwanted calories as fat.
Note from Jimmy: Better yet, why not avoid sugar and starches ALL THE TIME? Sounds like a plan to me! :D
5. GET A SOLID EIGHT HOURS OF SLEEP A NIGHT
Get a full 8 hours of sleep as often as possible. Avoid TV and other distractions as much as you can at night. Deep sleep is when your body is regulating and upgrading your hormonal tone. So get some rest!
Note from Jimmy: And just laying in bed doesn't count as sleep. I know there are some nights it can take me 2-3 hours to get to sleep because I'm thinking about things in my life, worrying about upcoming events, or just so exhausted and tired that sleep evades me. Try to leave all that stuff outside your bedroom and use every moment for tremendous restful sleep. A good workout a few hours before bedtime can help!
6. DRESS AND SLEEP AS COOL AS YOU CAN
Dress and sleep cool. The cooler you stay, the more heat your body must produce to keep you warm and this means more calories burned. Feeling a bit on the chilly side means you are a fat burning dynamo! Always keep as cool as you can when you are exercising. Sweating is overheating and staying cool is much better for exercise performance as well as for fat loss.
Note from Jimmy: I showed this tip to my wife Christine as a reason for running the fan at night in our bedroom. But when she started shivering and her teeth were chattering, I had to stop. Instead of wallowing in the blankets now, I try to sleep with as little cover as possible to stay cool. Working out, though, is another matter. I still sweat quite a bit during exercise, especially when working with my trainer. Every time I feel the sweat dripping down my face, I tell my trainer I'm overheating (as per what Fred said in this tip). My complaints are usually ignored as I'm instructed to continue the workout. Isn't it ironic that you can burn more fat staying cool rather than dripping soaking wet with sweat?
7. EAT SLOWLY AND STOP WHEN HUNGER CEASES
Eat slowly and stop when you are no longer hungry before you feel full.
Note from Jimmy: This is an important tip because most of us eat all the way until we are full. But try going through a day where your purpose in eating is to simply take away your hunger. For some people, this could be as little as just a few bites. Savor each bite and you'll probably feel more satisfied than if you "hork" (thanks for sharing this GREAT word, Christin!) it all down in just a few minutes. You may end up eating every 2-3 hours as the hunger bug returns, but that's okay, too. Let your body tell you when to eat, not the time on the clock.
8. DON'T EAT OUT AT RESTAURANTS
Make and take your meals with you. Refrain from eating out. There are tons of hidden calories in most restaurant foods. (You'll save lots of money too!)
Note from Jimmy: Boy, is Fred ever right about this one! When you go out to a restaurant to eat, you can never really know what they're putting in the food. From IHOP putting pancake batter in their omelets to hidden sugars injected into the steaks at Applebee's, you're just better off making the food yourself at home. It'll save you a lot of heartache on the scale later on if you just make all of your own food.
9. POST MEANINGFUL REMINDERS AND INSPIRATIONAL SAYINGS
Pin notes on your refrigerator, front door, bedroom mirror, etc. with phrases such as "Take your lunch!" "Drink your water!" and "I will succeed!" Anything that will remind you of what to do and why you are doing it is a very potent motivational tool.
Note from Jimmy: Most of us who have allowed our weight to get out of control have issues with self-esteem and feeling worthy. So writing things like "You are AWESOME!" "I'm so proud of what you are accomplishing!" and "NEVER GIVE UP!!!" are an essential part of keeping yourself uplifted and inspired in your daily struggle to lose the weight and get healthy. Don't underestimate the power of such a simple act because it can reap BIG DIVIDENDS for you with constant positive reinforcement on a daily basis.
10. NEVER SKIP A MAJOR MEAL
Never skip breakfast or any main meal. Thinking you will lose fat faster by skipping meals is a huge step in the wrong direction. Huge! Your body need to feel "satisfied" and requires adequate nutrition to shed body fat and build muscle.
Note from Jimmy: There was a 10-year study published in the September 2005 issue of the Journal of the American Dietetic Association that concluded eating breakfast leads to lower body mass index compared to those who skip breakfast. And it's true! You need to fuel up for your day with a hearty high-fat, moderate protein meal to give your body the energy it needs to get through the day. That's why I like to begin my day with some delicious eggs cooked in butter along with a side of bacon or sausage. Mmm mmm--a nutritious way to start your day!
11. PURCHASE A GOAL OUTFIT AND TRY IT ON WEEKLY
Select a piece of clothing that you want to fit into again and try it on once a week.
Note from Jimmy: Actually, I did this when I weighed 410 pounds. My wife Christine and I went to JCPenney's in January 2004 and at the time I was wearing size 62-inch waist pants. So, imagine the surprise on Christine's face when I picked up a pair of 42-inch waist khaki pants! Yep, she was shocked to say the least. But I put those "goal pants" up on the wall and dreamed of being able to fit into them by the end of that year. In early November 2004 after losing around 165 pounds, I tried them on and they FINALLY fit me (albeit, they were tight, but they got around me!). It was such a thrilling moment in my weight loss journey and those pants went on to become very loose on me by the end of the year. WOO HOO!
12. READ ONE HEALTH-RELATED BOOK A WEEK
Read a book a week that is health related or motivational in nature.
Note from Jimmy: Because I run a diet and health-focused blog that gets a fair share of daily traffic, access to the latest health and motivational books is easy for me. The ones I think are the best get featured at my blog, so be on the lookout for my posts featuring books that may help you in your healthy lifestyle. Some blog posts where I have featured new books on nutrition and fitness can be found here, here, here, here, and here.
13. AVOID ALCOHOLIC BEVERAGES WITH EMPTY CALORIES
Limit or avoid alcohol. Drinks can be very high in calories so beware!
Find a hobby that keeps you occupied in the evening. You're less likely to snack if your hands are busy and you may be surprised what you can accomplish!
Note from Jimmy: I can think of a few things to do...at night! ;)
15. EAT HIGH-FIBER VEGGIES, LOW-SUGAR FRUITS
Eat fruits and veggies instead of cakes and sweets and when you think fruit think berries. The higher the fiber content in the food, the better.
Note from Jimmy: I happen to think the generic recommendation to "eat more fruits and vegetables" is a big fat copout by those who claim to care about the weight and health of overweight and obese people. As I stated repeatedly to Dr. Dean Ornish during my recent interview with him, the KIND of fruits and vegetables is extremely important when you are talking to people about what's good for them and what is not. Fried potatoes, which dominates the "veggie" intake of nearly half of kids and one-fourth of adults, is very clearly NOT the kind of vegetable people should be eating. Non-starchy veggies like broccoli, cauliflower, green beans, spinach, and kale are excellent choices. And Fred is so right about fruit--stick with the berries!
16. AVOID THE BREAD, EAT A SALAD, DRINK LOTS OF WATER
If you must eat out, send the bread basket back once it arrives. Order a salad as your appetizer and an appetizer as your main course. Keep that ice water coming!
Note from Jimmy: Whenever I eat out somewhere often enough, the servers KNOW not to bring me crackers or bread with my meal. If they forget and bring it to me anyway, I simply look at it and state, "I won't be needing that, thank you!" It's better not to even have it on the table with you so you'll never be tempted. If you do decide to order a meal from one of the main courses, keep in mind the portion size may be much bigger than your body actually needs to get rid of your hunger. Don't be afraid to take some food home in a carryout box.
17. COMPLETELY AVOID ALL FOODS TOUTING "LOW-FAT"
Avoid purchasing and eating foods that are labeled as "low fat" or "no fat."
Note from Jimmy: Wanna hear a dirty little secret about these so-called "healthy" low-fat or fat-free foods you see in the stores these days? When they remove the fat from them, guess what they have to ADD to them to make them taste at least halfway close to the original (yeah right!)? SUGAR!!! And many times it is in the form of high-fructose corn syrup which is even worse. Why do that to yourself? Just eat the full-fat foods with confidence and let the low-fatties suffer eating fat-free cheese that tastes like cardboard and the watery skim milk!
18. PRACTICE DAILY VISUALIZATION OF THE NEW YOU TO COME
Try to visualize your leaner, stronger, healthier self a few times each day. See yourself as you wish to be. Imagine that new you and think everyday you are one step closer to achieving your goal. Care about yourself. You're worth it!
Note from Jimmy: You just don't realize how powerful this is! As I previously stated, most of us have a self-worth that is next to nothing when we began our low-carb weight loss journey. It's difficult enough trying to lose weight, but then we pile on all this extra baggage from the circumstances in our life that it's almost impossible to ever imagine life as a thin and happy person. But that's exactly what you must do to prepare yourself mentally for the BIG CHANGES that are to come. Believe me, getting your mind to believe in what is to come makes it that much easier to accept the new physical you when it gets here. Start thinking you look good NOW!
19. RESIST THE URGE TO OVER-EXERCISE
Avoid excessive amounts of exercise. Too much exercise makes cortisol levels rise which in turn causes muscle wasting and can aid in fat storage. You do not receive benefits from exercise when you are exercising. You receive the benefits when you are resting and recovering from the exercise. If your eating habits are proper, you do not need to try and burn off additional fat via exercise. You'll save yourself from orthopedic problems as well.
Note from Jimmy: It seems logical--the more you exercise, the more calories you can burn off and weight loss will happen. And yet there is the risk of inflammation from doing too much exercise and the cortisol issue as Fred explained. This is a controversial recommendation since most people don't get nearly ENOUGH exercise. But I've seen the workaholics in the gym who spend hours upon hours beating their bodies to a pulp trying to salvage every last bit of energy out of themselves thinking that's gonna make them a lean, mean fighting machine. In a word, NOPE! Get in a solid workout, eat healthy low-carb meals with plenty of fat and protein, and let your body do the rest. It's no more difficult than that!
20. GET REAL WITH YOURSELF
BE REALISTIC. This is perhaps the most important tip of all. Do not try to avoid every bad food in the whole world everyday. Do not expect your program to transform your physique into a Greek god or goddess. We can't all look like movie start--but we can all dramatically change our bodies for the better and live long, healthy lives following the very simple and extremely efficient Slow Burn Program.
Note from Jimmy: Fred is right! Livin' la vida low-carb isn't about what you CAN'T have as much as it is what you CAN. I challenge anyone to tell me that this way of eating isn't the most luxurious, delicious "diet" plan you could possibly go on and still lose body fat while vastly improving your health. It truly is a miracle and I'm thrilled to be eating this way for the rest of my life. Combining low-carb living with the "Slow Burn" resistance training developed by Fred Hahn will have you looking better than you ever thought possible. YOU CAN DO IT!!!
Phill Novak lost 192 pounds, but it was MORE than just exercise
Did you happen to catch this CNN story on the weight loss success of a man named Phill Novak earlier this month? Their headline boldly stated "Weighing nearly 400 pounds, man walks off half his weight," but that wasn't the whole story. Buried right smack dab in the middle of that write-up about Phill's weight loss that was also featured in a two-minute segment on CNN was the fact that Phill did it following a low-carb diet. Yep, he's livin' la vida low-carb and lovin' it, too!
That's why I'm pleased to share with you an interview with Phill Novak in Episode 111 of "The Livin' La Vida Low-Carb Show with Jimmy Moore" to let him tell you about his homemade low-carb plan that led to his remarkable weight loss achievement. As you will hear during my interview with Phill, he was a little miffed they focused almost entirely on his exercise regimen while virtually ignoring how low-carb helped get him to where he is today--nearly 200 pounds lighter! Hear the rest of the story for yourself in today's podcast.
Click on the "LISTEN NOW" link below or download it to your iPod to hear today's podcast:
"The Livin' La Vida Low-Carb Show with Jimmy Moore" Episode 111 [21:30m]: LISTEN NOW | Download
It's always exciting to talk to people who have traveled down this pathway to better health like I did because you KNOW what they've been through to get to this point in their life. For Phill, he was pushing 40 years old at the time and knew that it was do or die for him if this obesity monster he had allowed to grow and grow was gonna get under control. And to his credit, the weight came off and he feels better than he ever has in his entire life. You can't help but love this guy because he exudes the confidence and enthusiasm of someone who will never be the same again.
Get as excited as Phill Novak in your low-carb lifestyle anytime by:
What did you think of Phill Novak's low-carb success story? Do you think CNN missed the real story by putting so much of the focus of their story on his exercise and almost none on his low-carb diet? Illuminate us with your feedback in the show notes section of Episode 111 and share any messages you have for Phill. He's an avid reader of my "Livin' La Vida Low-Carb" blog and would be thrilled to hear what others think about what he was able to accomplish!
Oh, you won't want to miss a special opportunity to win a FREE E-BOOK COPY of my book Livin' La Vida Low-Carb: My Journey From Flabby Fat To Sensationally Skinny In One Year just for leaving a comment in the show notes section at Episode 111. I have THREE of these to give away next Monday, so be sure to get your comment in this week. I'm working on two other books for 2008--a low-carb research book written in layman's terms as well as a follow-up to my long-term low-carb success. I'm actively pursuing a major publisher right now, so wish me luck!
Interviewing "The Biggest Loser" 4 finalist Isabeau Miller
Get ready fans of "The Biggest Loser" because I've got a whole buncha interviews with the contestants from Season 4 coming at you over the next few weeks. At least thirteen of the 18 contestants from last season have already agreed to be interviewed by me and I asked them all sorts of questions about behind-the-scenes stuff on the popular NBC weight loss reality show as well as what is happening in their own lives as a result of this opportunity they were given to lose weight and become household names.
After sharing with you Part 1 and Part 2 of my podcast interview last week with the winner of "The Biggest Loser" in last Fall's Season 4 grand finale Bill Germanakos, today I have another one of the four finalists from The Black Team who was also in contention for the $250,000 prize. But as you will see in my interview with Isabeau Miller today, that didn't materialize and quite frankly she's not at all surprised by it.
Catch up with Isabeau and find out how "The Biggest Loser" changed her life in so many more ways than simple weight loss. Everything about her has become like a new person and now she feels a personal mission and purpose for her life (that's what happens when you lose triple digits!). Get ready to be inspired by a beautiful young woman (both inside and out!) who has unlimited potential to be and do whatever it is she desires for the rest of her long and healthy life.
It's time to meet the brand new Isabeau Miller!
1. When you're a 21-year old woman with high aspirations of breaking into the ultra-image-conscious music industry, you quickly discover it takes a whole lot more than an amazing singing talent to get your big break. That's something Isabeau Miller knows a lot about. Prior to appearing as a contestant on Season 4 of the NBC-TV reality show "The Biggest Loser," she had been working hard to get her music career off the ground living in one of the most renowned cities in the world of music--Nashville, Tennessee! But there was one really big thing standing in her way and that was her weight.
When she began her journey on "The Biggest Loser" as the youngest contestant ever (21), Isabeau also set another dubious all-time mark for the hit weight loss series by becoming the heaviest female contestant ever when she topped the scales at 298 pounds. Welcome to the "Livin' La Vida Low-Carb" blog today, Isabeau.
Tell us what went through you head when you saw that big 2-9-8 staring you in the face for the first time. Was that shocking to you or were you totally expecting that number or higher? What do you think the primary reasons were that you allowed yourself to become so obese and what was it that made you want to change that trend?
When I saw I weighed 298 pounds, I sadly can’t say that I was surprised. I knew that the way I was living was unhealthy. After all, I grew up with a DOCTOR as a dad!!! I KNEW what I was doing to my body was wrong, but for some reason I could not cut the emotional ties I had to food. I loved food more than I loved myself at that point in my life.
I have ALWAYS struggled with my relationship with food. Growing up, childhood obesity wasn’t a prevalent issue in society like it is now, so when my parents noticed my weight obviously getting out of control, they treated my problem like you would with an adult. They did all they could to help--weekly weigh-ins with me, non-food related “rewards” when I DID lose weight, enrolling me in sports, and cooking healthy meals. But, unfortunately for me, this set into motion a horrible pattern of rebellion that continued into my adulthood.
Really, I’ve always been a pretty straight-edged person--I don’t smoke, I don’t do drugs, or drink excessively, so eating became my drug and the way I could say “screw you” to what my parents wanted. In some ways, I wish I had just been a “normal” kid and gone to parties--I think that would have been much easier to quit. Even now, there are moments I sit back and ask myself before I eat something if I’m REALLY hungry or if there’s some kind of emotion driving my want for food.
I’ve kind of put in place “the 10-minute rule.” If I want to eat something, I make a promise to myself to wait 10 minutes, think about it, and if in 10 minutes, it still sounds as good, I’ll have it--in moderation of course. In depriving ourselves, especially with me, it just reinforces the idea that something “isn’t allowed” and we’re “rebelling” by eating it. I don’t believe in living like that anymore.
2. Ooooh, I like that "10-minute rule," Isabeau! As an aspiring singer, getting the opportunity to appear on national television and to start making a name for yourself in the public eye had to be a major impetus for wanting to be on "The Biggest Loser" along with the potential for winning a whole lotta money. But with tens of thousands of people applying for a mere 18 slots, you had to somehow make yourself stand out from the rest of the pack to get the casting agency to notice and ultimately pick you over the others. Talk about the application process that you went through, how long it took before you heard from 3 Ball Productions about being considered for the show, and why you believe they ended up giving you a chance to be among the show's final group for Season 4.
You know what’s funny, is the idea of fame HONESTLY did not even cross my mind as far as "The Biggest Loser" was involved. Nothing against the show or its past contestants, but most of them don’t go on to some jet-setting, luxurious lifestyle afterwards. I didn’t expect "The Biggest Loser" to make me famous, but I expected it to give me “the missing piece” of the package--I had the voice, the ability, but KNEW as soon as I walked into meetings with people in the industry, the first thing people saw, through no fault of their own, was my weight.
I wish larger people weren’t judged like that, but life is not fair, and the industry is even MORE unfair. That being said, my audition process was quite short compared to the majority of the contestants who ended up appearing with me. Some had been applying for years, or had went through several call backs, etc. I sent in my application about a week after the Season 3 finale, and was called 3 weeks later to meet with casting assistants. From there, the ball kept rolling, and although it was an incredibly stressful process, wondering where you stood in the eyes of the casting “gods,” I’m thankful that mine took only a few months, which was on the shorter side for most people. No one can really say FOR SURE what 3 Ball was looking for, but I think they were looking for genuine people who really wanted to lose weight, and of course, had the potential to be even more attractive as slim people.
I forget who said it, but at some point, during our preliminary casting, we had a photo shoot, and it might have been Neil or Ryan that said “This is the most attractive group of overweight people I’ve EVER seen.” And it was true! From day one, you could take one look at Amy, or Hollie, or Julie, or ANYONE for that matter and say “I can totally see them on the cover of a magazine,” which is probably why you did (the contestants were given an opportunity for a photo shoot with Prevention magazine midway through the season)!!
3. Some critics of "The Biggest Loser" say the show promotes hours upon hours of tortuous exercise with little regard to diet and public humiliation for the contestants having to expose their flabby bodies for the whole world to see week in and week out (I don't subscribe to these opinions, but I've had many e-mails from people stating as much). As one of the contestants who made it all the way to the final four players and appearing on the show to the very last week, what is your response to this kind of criticism and do you think it has any merit at all? Why or why not?
Of course the show promotes hours of exercise!! I hear it all the time from people “So, HOW DID YOU DO IT?” and then they wait with bated breath for me to slip them some magic pill. That’s just not the truth. I think, honestly, most people who have hundreds of pounds to lose want to hear that you can do it without diet, without exercise, and most importantly, without looking at yourself squarely in the mirror, and the truth is, that is just impossible. You NEED to change your eating habits--not just to lose weight, but to decrease the chances of dying from obesity-related illnesses.
You NEED to exercise for SOOO many reasons, but above all, you NEED to have the “wake up call” where you look at yourself honestly and say “Wow, I need to do something about this...REALLY!” For me, it was absolutely liberating to know America would see the things I have spent a lifetime trying to hide. For 21 years, I had never shopped with my friends so they’d never know what size I wore, I had never told anyone what I REALLY weighed, I had never EVER changed in front of someone, or let someone see me in my bra and underwear. To get to expose me, at my worst, to America, knowing that from that point on, I would NEVER go back there again, it felt like a huge weight off my shoulders (excuse the pun).
I felt like for the first time, I was being honest with myself and everyone around me. As far as the criticism for the show goes, there are parts that are painful, unbearable, stressful, gut-wrenching, tear-jerking and absolutely tortuous--but it is ABSOLUTELY necessary. And knowing that I wouldn’t ever be able to do those things on my own, I’m so grateful for what the show gave me a healthier lifestyle, yes, but more importantly, coping skills. I think everything I ever take on from this point on will pale in comparison to the amount of work "The Biggest Loser" was.
4. Backstage at the grand finale, you said that Jillian Michaels was the exact trainer you needed to help you become the successful weight loss and health winner you are today. After watching the dominating performance of the entire Black Team in Season 4 with all of the final four players--you, Hollie, Julie, and Bill--as well as the at-home winner Jim, there's little doubt in anyone's mind that SHE was the major reason for that.
Why do you think the kick-butt-now-thank-me-later approach that Jillian uses is so effective? What makes her fitness methodology so much better than the ones used by the other trainers on the show? Did you ever THINK about switching trainers in those early days on the show because you thought working with Jillian was gonna be too hard? What kept you going despite the pain and agony of being pushed to your limits?
I think if I lived to be 200 years old, I could not thank Jillian Michaels or the kind of woman she was to me throughout my Biggest Loser experience. I think, as Jillian has said many times, her strategy is effective because she makes you show YOURSELF just how strong and capable you really are physically, which really does transcend into EVERY area of your life. I think all the trainers have their own “schtick” but I dare say that Jillian is a fitness and life pioneer.
Some people “think outside the box” but Jillian doesn’t even know there IS a box--she just feels something, and does it. Watching Jillian train, to me, would be comparable to watching Michelangelo paint, or hearing Beethoven play--she is a master of her craft, and has a true intuition and compassion for people, but is still continually improving herself. The woman reads and studies more than most people that have PhDs in exercise science do! She’s really incredible.
As far as switching trainers, I NEVER seriously considered what life on "The Biggest Loser" ranch would be like with Bob or Kim. As nice as they were, I think it goes without saying that Jillian’s in a league of her own. You kind of HAD to push yourself because she believed in you so much. I didn’t want to challenge her belief that I could do anything she asked me to--and when I did, she only pushed harder. And for that, she WAS the perfect trainer for me. She referred to me as “The great negotiator.” If she said, “Sprint for a minute” I’d say "How about 30 seconds now, rest 30 seconds, then another 30 seconds?” She was perfect for me, cause she saw through my bull, and punished my bad habits, which eventually taught me to retrain my thinking and push through the discomfort.
5. As a result of your incredible total body transformation losing 113 pounds from day one all the way to the grand finale in December, you have now become a certified personal trainer to give back to others what you have learned from Jillian so they can change their lives, too. People don't believe me when I tell them that losing triple digits releases some kind of trigger in your head to go out and do things you never thought were possible before.
Is this the kind of thing that is happening to you right now and is there an insatiable desire deep inside of you to do whatever you can to help overweight and obese people get fit and healthy? Do you think this is now something you HAVE to do because of the amazing miracle you have been given in your own life?
Honestly, after going through my experience on "The Biggest Loser," I feel a sense of being invincible--a brand new kind of life. You just feel as if you’ve already DONE the impossible, so why not keep doing it? I have set post-Biggest Loser goals for myself that I NEVER would have otherwise set--I’m training to compete in a half marathon in April, and then a marathon in the Fall, as well as a triathlon. I’m joining a recreational sports leagues, rock climbing, adventuring--I have NEVER been a thrill seeker, but now everything is different.
My training, though, is the love of my life right now. Being trained by Jillian was a gift because I feel like I was given an apprenticeship with the best in the business. I know I’ve faced quite a bit of criticism from some people on various message boards questioning my “ability to be a trainer” so quickly, and at 185 pounds. First, if you count the time I was on "The Biggest Loser" GETTING healthy, I have been immersed in fitness for almost a year. As soon as I stepped off the campus, I got my personal training study packaged, and a month later, took my exam to get my certification. I had to get certified just like ANY other trainer.
And as far as being 185 pounds when I know the typical female trainer is probably at least 40 lbs less than that, I would challenge ANY person thinking they're in “good shape” to go through one of my workouts. I run a boot camp class with a group of women, varying in sizes, shapes, ages, and even the youngest, fittest, most athletic participant with a “perfect” body struggles through it (which as a trainer makes me ecstatic!!). But beyond that, I feel like, yes, "The Biggest Loser" was a tremendous blessing in MY life, but I believe above all, it was the stepping stone, and the catalyst for me to find my “meaning” in life.
In music, I’m a songwriter in hopes that my songs inspire others, but in fitness, I REALLY get to inspire others, and it’s such a gift. Plus, my clients know I’ve been where they ARE. This gives me (and them) a huge advantage because they can’t make excuses with me that I haven’t tried to make and had to push through myself. Regardless of the number they see on the scale, my clients run, they do REAL push ups, they lift weights--I try to enforce the idea that weight is just a number, not a definition. And we can use it to “take stock” of where we are, but it can’t rule WHO you are.
I have clients that are over 300 pounds who I consider “fit”--they can run miles, they can workout 7 hours a week. Plus, being a trainer is inspiring to ME and keeps me active which is the only way I ever want to live. I’m running a summer fitcamp this year (for more info go to RockHardBodySoul.com) where people from ALL over the country are coming for 2 intensive Biggest Loser-style weeks, and I’m so excited to get the message of fitness and wellness across the country and help people put their goals into action!
6. Throughout the season, you and other female contestants often talked about wanting to become the first woman to be crowned the winner of "The Biggest Loser." Although Julie came close by being within 8 pounds of making that happen, Bill Germanakos pulled out the win against her, you, and Hollie at the finale. Why do you think men seem to have an advantage over the women on this show? What do you think it's gonna take for a girl to finally beat out the guys for a chance to win the $250,000 grand prize in future episodes of "The Biggest Loser?" Do you think it would be more fair if there was a male winner and a female winner at the end of each season or should the format stay just the way it is?
Man, I’d be lying if I told you I didn’t wish one of us chicks won the grand prize, although I think we were all very happy for Bill and his wonderful family. Here’s the thing: We had 8 months from start to finish. For Julie, she came SOOO close but I don’t know WHERE that girl could’ve lost anymore weight from. She was teeeeeny tiny at the finale--even more so than it looked like on TV. She just had nothing left, and rightfully so--she started out the smallest female of the season.
On the other side of the fence, there was me. I SHOULD have been able to win, but the reality is, there were a couple factors working against me--#1, I’m a woman. And to lose 150 pounds (50% of my starting weight) in 8 months, I would have had to CONSISTENTLY lose 4.5 pounds a week. There were some weeks ON CAMPUS where I lost only 3 or 4 pounds, and that was without all the distractions of real life, and having Jillian to work my butt off 4-6 hours a day. I knew it would be hard once I got home, but I never anticipated the plateaus I faced, and how long they would last. A woman just does not have the metabolism of a man.
Also, I had spent about 15 years of my life qualifying as “obese,” and toward the end, was lugging around a good 15-20 pounds of loose skin. Gross, I know, but I knew there was nothing I’d EVER be able to do about that before the finale, so I kind of had to swallow my pride, and be happy with the tremendous weight loss I had achieved as well as the fact that I had accomplished all of my PERSONAL goals: to wear a size 10 and to run a road race. Plus, I hadn’t been 185 since I was 11!!! Half a lifetime ago.
So it was definitely a difficult thing to come in 4th out of 4, but personally, I had some huge achievements. Honestly, I don’t think "The Biggest Loser" is a woman’s game. It happened in the UK, but the producers need to do one of two things--either get guys that don’t HAVE 50% of their body weight to lose, or get women that DO and then give them at LEAST a year to do it in. Eight months just is not enough, and had I had an extra 4 months, I think I could’ve pushed through my plateaus and gotten at least CLOSE to 150--although now I really don’t care WHAT that number on the scale ever says as long as I can always wear my “goal jeans” and run 5 miles without thinking about it.
7. YOU GO GIRL! I LOVE your attitude. You know, your boyfriend Jonathan is one lucky guy to have you as both his best friend and the love of his life. After this amazing journey you have been on in 2007 appearing on "The Biggest Loser" and with limitless potential to do things you never thought possible, have you two discussed things like your career, marriage, kids, and your long-term future together? How has your relationship grown with Jonathan as a result of your lifechanging weight loss success? Do you feel more worthy to be loved by him now that you're no longer embarrassed about the way you look? Have you noticed men staring at you now who wouldn't have thought twice about looking at you when you weighed 300 pounds?
Jon has to be the most amazing 23-year old man in the entire world. From the time "The Biggest Loser" first came up, he encouraged me to do what I wanted to do. I don’t know many men his age that would allow their girlfriends to go off on a reality WEIGHT LOSS show, meanwhile taking care of the house, the bills, the dogs, and just keeping life together. He was (along with my parents) my rock, and I am definitely the lucky one.
We’ve definitely discussed the future--mostly because it just seems so bright right now. We’re so excited to live every day together. (My favorite thing to do is put HIM through my workouts--he doesn’t last 15 minutes! LOL!). We’ve talked about marriage, and will definitely be parents SOMEDAY, but I promised Jillian I wouldn’t have babies for some time.
Jon NEVER said anything that made me feel less than beautiful, but I felt less than beautiful on my own. No matter how many times he told me how much he loved me or thought I was perfect, or sexy, or gorgeous, all I saw when I looked in the mirror was how unhappy I was with myself. I think we’re both grateful not just for my weight loss, but for my self-esteem changing. He doesn’t need to spend the whole night “reassuring me” that I am something I don’t feel I am, and I feel like I’m finally the girlfriend he DESERVES--besides feeling like I’m the “hot” girlfriend, I also feel like we’re such better partners now because now we BOTH walk our dogs, we go for runs together (even did a road race together!), and we cook healthy dinners together.
It’s been a whole different kind of love--one much more equal and deep. Honestly, this might sound sad and a little mushy, but I honestly don’t really notice any other men!! I’m totally in love with the one I have (and a little oblivious as well), but Jon says he sees guys “checking me out” whenever we go out--which makes me feel great! Not that other guys like what they see, but knowing how proud Jon is to be the one that’s with me when other people want what HE has. After all he’s sacrificed for me to have such an opportunity, I feel like that’s the LEAST he should have!!
8. I suppose you're ready to kickstart your music career into high gear now and you've already got some amazing vocal MP3 cuts for sale on your popular MySpace page where your list of friends is now well in excess of 3100 and counting! I think my favorite song written and performed by you is "My Own" because it sounds like an autobiographical tune about your "Biggest Loser" journey. The following lyrics cut right to the heart of the journey you've been traveling:
"Everyone's got opinions for what you should be. But when you look in the mirror, what do you see? And I never knew how high the sky could stretch until I made that climb on my own. And learned to speak my mind...they never heard my voice, until I found...My own."
WOW! Strong lyrics and sung with the intense emotion that I would expect from someone who has been through all that you have over these past few months. Did you write this song before, during, or after your appearance on "The Biggest Loser?" Do you have any other songs like that one swirling around in your heart and mind inspired by the changes you have experienced?
I wrote “My Own” with one of the most talented writers in Nashville, Will Champlin. We had been working on another song all night, and something just wasn’t “gelling”--it just wasn’t honest enough for me. I’m one of those writers, where I need to be inspired. I know a lot of people (especially in Nashville) believe in writing as a job--you just push through until you “find” something. But I think for me, that something needs to get into my thoughts somehow.
So we took a break, and I went to the piano and started writing “My Own.” When Will came back downstairs, it was already half written. I had come back from "The Biggest Loser" a couple months before, and at that point, it was pretty evident I wasn’t going to win, but I felt the need to convey to myself, and the world, that whatever that final number said on the scale, I had found who I WAS through the process of "The Biggest Loser." Yes, the weight loss was incredible and I don’t know that I could have ever done it on my own, but more importantly, I figured out who I was, and more importantly who I wanted to be.
I literally changed my ENTIRE life--I lost weight, I bought a house because I wasn’t afraid of taking that risk, I quit my “day jobs” and became a trainer which I am in love with, I signed up for races I couldn’t quite run yet because I had faith that I COULD--and I did. I think above all, I learned I am capable of anything I put my faith into. I came into "The Biggest Loser" not having a lot of faith in anything (just ask Julie!!) but now, I find I am more aware of myself, physically, emotionally and spiritually than I ever would have been. I WILL pursue my music career as a songwriter, but I gotta say--I don’t care if I ever find fame with my music. I feel like I had a “taste of fame” with "The Biggest Loser" and as grateful as I am for the people that write to me, or are inspired, there’s a really bitter taste that comes with being “on” all the time. If a record deal fell in my lap, I don’t think I’d say no, but I’d much rather spend my life writing music and living more anonymously. Plus, no matter what happens with my music, I think I will always continue training as well.
9. Your web site IsabeauMiller.com has recently come online with updated information constantly being added as you travel down this next step in what looks to be a promising future as a professional recording artist. Have you heard from any record labels interested in giving you and your band a recording contract yet? What do you think about trying out for a spot on another reality show "American Idol" (like your fellow contestant "B" did a few years back) now that you've got the looks to go along with that powerful voice? Do you think you'd have a good chance getting on that show?
Ha! No, I don’t think American Idol will be in my future, but then again, I didn’t think "The Biggest Loser" would be either, so I guess I’d never say never. But “B” is a totally different musician than I am--he is SOOOOOO talented. I think I’m more of a writer than I am a singer, but I’m exploring different avenues. No matter what, music is part of who I am--it’s in my roots, in my blood. For me, music is an every day thing just like taking a shower or eating dinner for most people.
Whether I’m ever paid to make music, I will always do it and it will always be a part of our household (my boyfriend Jon is also a drummer AND personal trainer!!). Sad to say, I am pretty bad about updating my web site especially since the launch of my training company’s website: RockHardBodySoul.com. But once things quiet down a bit more, I am going to work on recording some of my new songs and release a CD this summer!! Maybe even a collaboration with "B?" You down with that, "B?" Ha ha!
10. Isabeau, THANKS so much for sharing some quality time with me and the readers of the "Livin' La Vida Low-Carb" blog today. It never ceases to amaze me how "The Biggest Loser" just keeps improving the lives of so many good, hard-working people who are just like the rest of us just living in the day to day. CONGRATULATIONS on all of your success and I wish you well as you follow your dreams in this thing called life. Is there anything you'd like to say to encourage people who feel like their obesity is who they are and nothing will ever change that?
Jimmy, first of all, thank YOU! I know what you do touches so many people, and I feel blessed to have this platform to inspire others as well! To everyone else out there--as I said, there is NO magic answer, but it IS possible!! Don’t be afraid to reach out for help and take charge of the person you WANT to be! Sometimes you have to “fake it till you make it,” so start believing right now, this second, that you are stronger, you are more capable, and you are wiser than you think you are, and then put it into motion! Set small goals EVERY day and when they get easy, make them harder. And remember this: I’ve never EVER left the gym regretting that I went, but I have gone to bed on my “lazy days” where I wish I HAD gone to the gym. You’ll NEVER regret the choice to be healthy!! Thanks again Jimmy and everyone out there reading this. ;)
Click on the "LISTEN NOW" link below or download it to your iPod to hear today's podcast:
"The Livin' La Vida Low-Carb Show with Jimmy Moore" Episode 106 [17:43m]: LISTEN NOW | Download
Bill Germanakos was quite candid during Part 2 of my interview with him about how he feels about livin' la vida low-carb. I was grinning from ear to ear when I heard him talking about keeping his carbohydrate intake to 20 percent of his total calories (WOO HOO!) and avoiding "anything white," including bread, pasta, and sugar. This was quite refreshing to hear and not surprising since every previous winner of "The Biggest Loser" has implemented some form of carbohydrate restriction to their diet.
In Part 2 of my interview with Bill Germanakos, he also talks about what kind of sweetener he uses instead of sugar (and it just might surprise you!), the enormous benefits of resistance training and cardiovascular exercise in his weight loss success, the inherent dangers of drinking regular soda (and our host Jimmy confesses to Bill how much sugary soda he used to drink!), as well as Bill's potential plans for the future to continue inspiring and educating the masses about getting healthy.
It's time for you to be your own "biggest loser" right now by:
Now that you've heard from Bill Germanakos in Episode 106 of "The Livin' La Vida Low-Carb Show with Jimmy Moore," I'm curious to hear your reaction. Do you like his chances for keeping the weight off long-term by continuing down the low-carb path he has chosen for himself? Are you intrigued by the fact that the nutritionists and trainers on the show taught him about the inherent dangers of consuming too many carbs on weight and health? Talk about it in the show notes section of Episode 106 and express yourself.
Like I shared in my previous podcast post, I am in the midst of bringing you more interviews with the contestants from Season 4 of "The Biggest Loser," including Bill's brother and the at-home $100,000 winner Jim Germanakos as well as his fellow Black Team members Hollie Self and Isabeau Miller, Red Team members David Griffin, Lezlye Donahue, and "B" Andretti, as well as Blue Team members Neil Tejwani, Nicole Michalik, Ryan Rodriguez, Kae Whang, and the oldest contestant ever--62-year old Jerry Lisenby. I've been working diligently for over a month trying to secure these interviews and will share them with you soon and very soon. :)
THANKS for your support of "The Livin' La Vida Low-Carb Show with Jimmy Moore" and listen again on Monday as we bring you another motivating and inspiring message of hope in your healthy low-carb lifestyle. SEE YA THEN! ;)
Hey everyone, I'm back from Christmas vacation now! It was a fun time to get away for a few days, spend some time with family I don't get to see but once a decade (at least that's what they think!), and enjoy the reason for the season together with my beautiful bride. We're doing okay since the news we received about our IVF and it's been an amazing experience feeling the prayers and thoughts of so many of you this past week. THANK YOU!!!
Since it is late as I am typing this with my eyes drooping hard and Thursday is my birthday (36 and counting!), I'd like to share a quick column from my friend Nicki Anderson at Reality Fitness who wrote an outstanding piece in her "Happy Monday" column this week you WON'T want to miss if you are even the least bit down and discouraged about your health and fitness. Just as I have blogged about Nicki here and here recently, you're in for a healthy dose of inspiration and the truth in love. ENJOY!
Exercise Your Healthy Living Options! By Nicki Anderson
No matter how out of shape you believe you are, there is someone that feels more out of shape.
No matter how “fat” you feel, there is always someone that feels “fatter.”
No matter how slow you need to start to get back to good health, it’s a starting point, and you can only go up from there.
No matter how frustrated you may feel with your level of fitness, you have the choice to do something about it, some do not.
Exercise is a privilege.
No matter how many times you have stopped and started an exercise program, it will eventually stick!
No matter how much you reminisce about the 6-pack you had at one time, that was then, this is now!
No matter how much you wish you had run that 5K under 30 minutes, there is someone just wishing they could have the choice to run. You have the choice to do something about it, some do not.
Exercise is a privilege.
No matter how much you wish you could have longer legs, tighter abs, hoisted rear, your genetic hand has been dealt. Why not focus on what you can do, versus what you cannot do?
No matter how many diets you’ve been on, you are not exempt from success, you just need to discover the perfect approach that works for you.
No matter how many times you have been told you “can’t,” there’s that voice inside saying, “You can”--turn the volume up on that one.
No matter what size you are now, focus on taking steps toward better health. You have the choice to start, some do not.
Exercise is a privilege.
No matter how scary it may be to step in to the gym all alone, there are 100 other people feeling the same way. Everyone has to start somewhere.
No matter how many times you wish you could go back to the weight you “once” were, you are where you are, acknowledge it and move ahead.
No matter how out of breath you are when you start to exercise, you’re doing it, lucky you! You have the choice, some do not.
Exercise is a privilege.
No matter what you may have read in magazines or seen on a commercial, there is no such thing as “fast and easy” when it comes to reclaiming your health and fitness. So, think about the fact that exercise is a choice, why not make it yours. Just remember that exercise is a privilege, not punishment for an imperfect body so make 2008 YOUR year for feeling great!!!
I'll be back blogging again real soon with some extra special surprises in store for January 2008. Stay tuned!
What a week for conglomerated low-carb blogging with this and this post wrapping up some of the latest news and headlines in the world of low-carb living. Well, I'm still in busy mode and have so much to share with you, I barely know where to begin. So let's just have ourselves a good old-fashioned low-carb roundup! YEE HAW!
INSPIRED BY DIABETES WANTS YOUR CREATIVE SUBMISSIONS
There's a really neat contest sponsored by the diabetes awareness web site located at InspiredbyDiabetes.com. What they are looking for are submissions by people who have been touched by diabetes that shares their story through some form of artistic talent, including essays, poems, photographs, drawings, and musical composition. It's called the Creative Expression Competition and they are awarding a Grand Prize of a $5,000 contribution to the diabetes-related charity "Life of a Child" and a trip to the Inspired by Diabetes art exhibition. The deadline for entering is January 31, 2008, but don't delay in sharing YOUR diabetes story in this most unique way! You could even share how livin' la vida low-carb is keeping your disease in check--that'll wake 'em up, don't ya think? :D Winners will be announced in the Spring 2008.
DANA CARPENDER DISCUSSES EXERCISE WHILE ON A LOW-CARB DIET
If you exercise, then you need to eat your carbs right? Well, not so fast says low-carb expert Dana Carpender in her latest nationally syndicated column entitled "Keeping up your stamina while lowering your carbs". The bottom line is unless you are training for athletic competition (like this Olympic athlete who recently e-mailed me), then you DON'T need to "carb up" prior to exercise. Read what Dana has to say about people who are wanting to get in a little physical activity while on their low-carb lifestyle.
IS WONDER BREAD GOING OUT OF BUSINESS BECAUSE OF LOW-CARB DIETS?
THE MIGRAINEUR RAILS AGAINST THE ADA'S POOR ADVICE FOR DIABETICS
I think I've found a new favorite blog for you to check out: The Migraineur. I only recently discovered this AMAZING blog because of an awesome post chastising the American Diabetes Association (ADA) for being "no friend of the diabetic." WHOA! Why have I never heard of this blogger before?! WOW!!! I think the following quote from the blog post says it all:
"If you wanted to deliberately devise a diet that would cause a diabetic to die a slow, painful death, you couldn’t do better than the diet currently recommended by the ADA. The organization’s insistence on a high-carbohydrate diet, in the face of mounting evidence that diabetes is better managed by limiting carbohydrate consumption, would be laughable if it was not endangering the health and the very lives of the people it claims to advocate for."
IS THE FDA FORCING CHOCOLATE MAKERS TO USE VEGETABLE OIL, NOT COCOA BUTTER?
In one of the most bizarre food stories I've seen in a while, it appears the geniuses at the Food & Drug Administration (FDA) have put out a call to the major chocolate companies letting them know they need to replace the cocoa butter in their chocolate with vegetable oil. Have you heard about this? It's in response to some industry groups who are afraid of the saturated fat content in cocoa butter causing health problems as well as making it cheaper for the consumer. But THANK GOD at least ONE company has told the FDA where they can shove it: Mars, makers of Snickers and M&M's. This isn't about making better products, it's about reducing quality just to make things cheaper. That doesn't make it better and they had better not mess with my favorite sugar-free, low-carb chocolate bar made with cocoa butter!
900-POUND MAN NEEDS FORKLIFT, FIREFIGHTERS TO BE RESCUED FROM HOME
Have you seen the opening scene of the Adam Sandler movie I Now Pronounce You Chuck & Larry? There's a burning building and a frantic woman cries for someone to help save her baby who's still trapped in the apartment. When they reach the kid, it turns out this "baby" is a morbidly obese 700-pound man who is bedridden. The scene is pretty hilarious with the firefighters, played by Sandler and Kevin James, getting crushed under the weight of the man while trying to save him.
That scene flashed across my mind as I read this story about a group of firefighters in Lansing, Michigan who had to chop a hole in the side of a 900-pound man's house to rescue him after a nurse said he needed medical help as soon as possible. They even had to implore the use of a forklift to get the 33-year old man out. It turns out he has a rare condition called Prader-Willi Syndrome like the infamous obese 8-year old named Connor McCreadie does.
This story reminded me of the 500-pound truck driver who also had difficulty getting rescued by emergency workers because of his weight in July. It's so sad to hear the helplessness of people like this and it makes you wonder if these traumatic experiences make ANYTHING click inside their mind to finally get their weight and health under control. You have to wonder.
BARILLA PASTA COMPANY NO FRIEND OF THE LOW-CARB LIFESTYLE
Some people in the low-carb community have hailed the Barilla brand of whole wheat pasta as an excellent alternative to regular pasta for people on a low-carb diet. But have you seen this diatribe on the dangers of low-carb dieting posted right there on their web site? It's obvious to anyone with half a brain that their "concerns" are nothing more than the same old tired excuses that have been proven to be myths time and time again. For that reason alone, I would say AVOID Barilla and just stick with the good stuff--DREAMFIELDS!
Well, that's about it for now, but I still have lots more to share with you as I continue catching up to so much stuff to blog about this week. THANK YOU for your devoted readership of my "Livin' La Vida Low-Carb" blog and I look forward to your feedback on these stories. Come talk about them at my forum, too!
Anthony Colpo flashes rock hard abs he got while on a low-carb diet
A man I have grown to respect and admire over the past year or so is Australian independent researcher and certified personal fitness trainer Anthony Colpo. He's one of those polarizing figures in the world of diet and health that you either absolutely love or completely eschew! And he wouldn't have it any other way!
When I interviewed him at my blog in June 2006, we got a giant gulp of Colpo mania in one swell foop! The man just has a way of putting things in very plain language to confound his critics while educating the common man with plain, unadulterated truth.
These principles he has been teaching in one-on-one sessions with people have been in such increasing demand that Colpo decided to share them in his newly-released e-book called The Fat Loss Bible. It's a comprehensive plan to help cut through the typical dietary advice by educating you with scientific truths. I will be reviewing this book soon here at my blog and Anthony has agreed to another interview.
In the meantime, I occasionally receive a fitness-related question from a reader that is well beyond my own personal experience and/or knowledge. Such is the case with the following e-mail concerning muscle fatigue while livin' la vida low-carb.
Here's what he wrote in the e-mail:
Hey Jimmy. I've lost 20 pounds on Atkins and only have 10 more to go! I feel pretty darn good overall. Anyways, in regards to my exercise routine I go to a spin class at my local gym.
For some reason, though, I have muscle fatigue especially in my legs. I started taking a fiber supplement three days ago. When I went on the national spinning web site and looked up nutrition, they said if you spin on low-carb diets you're going to get fatigued.
Personally, I think that's just BS! Maybe you can discuss on your blog the benefits of low-carb eating on an exercise program. Maybe I just need to continue the fiber supplement and see if the fatigue improves.
Please continue your awesome blog. I visit it at least TWICE A DAY. It's so exciting! God bless you.
While I have experienced some muscle fatigue at times while undergoing mostly low-intensity exercising on my low-carb lifestyle, the severity has not been as crippling to me as it has this reader. It really depends on how long and vigorous the individual's physical workout routine is.
Because of that, who better to ask this low-carb fitness-related question to than Mr. Low-Carb Muscle himself, Anthony Colpo? He was more than happy to respond.
Here's what Anthony had to say about low-carb muscle fatigue:
Hi,
Your problem is a common one among low-carbers, and here's why: low-carb diets, as prescribed by most popular authors, are hopeless for meeting the metabolic demands of any meaningful volume of glycogen-depleting exercise.
You are probably asking, "What the heck is glycogen-depleting exercise?"
Low intensity activities, like walking, jogging, or light cycling rely heavily on fats for energy production. After adapting to a very low-carb diet, performance during these activities is not usually adversely affected.
Higher intensity activities (those performed at 75% VO2 max or greater) rely primarily on glucose to meet the energy needs of working muscles. Most of this glucose comes from the working muscles themselves, where it is stored as glycogen. These activities are known as 'glycolytic' and include such forms of exercise as body building, fast running or sprinting, mixed martial arts--and spin cycling.
Sometimes low-carbers can perform a low volume of glycolytic activity and not notice any untoward effects. That's because they're not depleting the glycogen stores of the working muscles to any great degree. If the only glycolytic exercise you do is a relatively brief weight training workout 2-3 times a week, you may feel just fine on a strict low-carb diet.
However, the picture changes dramatically after you introduce activities that make deeper inroads into your glycogen stores. These activities will deplete glycogen from your working muscles faster than your diet can replace it. The inevitable result is fatigue, premature exhaustion, and reduced performance. One of the telltale signs of glycogen depletion is a 'heavy' or fatigued feeling in the working limbs - which is exactly what you are experiencing.
I'll tell you what to do about this in a second, but first I need to warn you about something. Many low-carb devotees of the armchair variety insist that low-carb diets can indeed fuel glycolytic exercise, and that the symptoms you are experiencing are occurring only because you are not yet "fat adapted." According to these folks, you just need "to give it more time".
Let's set a few things straight:
First of all, fat-adaptation almost always takes place within the first 10 days of switching to a low-carb diet. This is the cause of the notorious but short-lived energy 'crash' that many folks experience shortly after switching to very low-carb diets. In a study with competitive cyclists, Phinney et al found that 4 weeks of a ketogenic diet did not affect cycling performance at low intensities. The cyclists complained of the characteristic energy crash during the first 7-10 days, but after that their performance at 60-65% VO2max returned to normal. However, their ability to perform more intense activity (sprinting) deteriorated[1].
This was not due to a lack of "fat adaptation." Respiratory quotient (RQ) testing confirmed that subjects had indeed become fat adapted. Measuring RQ is one of the ways in which researchers check how a person's fat adaptation is progressing. This is typically expressed on a scale ranging from 1.0 (pure carbohydrate oxidation) to ~0.7 (pure fat oxidation). At the completion of the study, Phinney's elite cyclists displayed a mean RQ during testing at 60-65% VO2max of 0.72 - very darned close to 0.7![2] In other words, the cyclists were as fat adapted as they were ever going to be!
Another study by Helge and co-workers found that 7 weeks on a low-carb diet produced much less improvement in cycling performance than a high-carb diet[3].
To anyone intimately familiar with the metabolic demands of glycolytic activity, the findings of the above studies will come as no surprise. No matter how fat-adapted you become, glucose will always remain the primary energy source during sustained, high level exercise. The reason glucose is utilized as the primary energy substrate during high-intensity activities like sprint cycling is because fatty acids simply cannot be broken down fast enough to replenish ATP (the ultimate cellular energy source).
Furthermore, the findings of Phinney and Helge suggest that fat adaptation may actually impair the delivery of glucose to working muscles during glycolytic activities!
Does this mean you have to give up your low-carb diet if you wish to restore your performance during spin classes?
No way!
Despite the highly-polarized and often hostile sentiment that exists between low-carb and high-carb advocates, nutrition isn't an 'either-or' affair. There is absolutely nothing to stop you from utilizing a strategy known as 'carb-cycling'. While carb-cycling gets little mention in popular low-carb diet books, many athletes and bodybuilders have been utilizing it in one form or another for decades.
There are numerous ways to approach carb-cycling; I'll outline what I have found to be the safest, most convenient, and most effective form. It involves taking a large serving of carbohydrates in liquid form immediately after you finish your training. The period that immediately follows a glycogen-depleting workout is a unique one, especially the first 30-60 minutes. During this time, any carbohydrates consumed are preferentially shuttled straight to the muscles where they are used to restore glycogen. Contrary to popular mythology, post-workout carbs do not lurk around in the bloodstream causing damage, they are not converted to fat, and they do not suppress growth hormone release.
The amount of carbohydrate you consume after training depends on the type and duration of the activity. I thoroughly explain the science of post-workout nutrition in my new book The Fat Loss Bible, and I give full details on how to calculate your post-workout carb intake.
However, to get you started, I would suggest you begin drinking 75-150 grams of carbohydrate in liquid form, along with either 30-40 grams whey protein and/or 6 grams of a powdered amino acid formula that is rich in branched chain amino acids, immediately after your spin classes. It is important that you utilize both carbs and protein/aminos after training. Suitable forms of carbohydrate include maltodextrin (a.k.a glucose polymers) or rice syrup, diluted in around 500 ml water. You can add a little glucose or honey to sweeten the mixture. I recommend liquid carbohydrates over solid carbs because the former will be assimilated much quicker; remember, post-workout the goal is to get glucose to the working muscles as quickly as possible.
After finishing your post-workout drink, hit the shower, head on home, and then eat a solid meal when hunger returns or within 2 hours of finishing your class (whichever occurs first).
Try this, and I'm sure you'll be amazed at the difference this will make to your spin class performance!
2. Phinney SD, et al. The human metabolic response to chronic ketosis without caloric restriction: preservation of submaximal exercise capability with reduced carbohydrate oxidation. Metabolism, Aug, 1983; 32 (8): 769-776.
3. Helge JW. Adaptation to a fat-rich diet: effects on endurance performance in humans. Sports Medicine, Nov, 2000; 30 (5): 347-57.
Special THANKS again to Anthony Colpo for his typical thorough and well-documented response to my reader's question. If you would like to learn more from him about his recommendations while engaging in intense fitness training, then be sure to check out The Fat Loss Bible for yourself. ENJOY!
President George W. Bush STILL leading by example on fitness
Regardless of what you think about his performance as the leader of the free world on an assortment of other issues, two-term President George W. Bush is a man who has led by example in regards to living a healthy lifestyle.
He hovers around 190 pounds on his 5'11" frame, has a total cholesterol in the 170s, boasts a body fat percentage around 15 percent, and enjoys a resting heart rate of an astonishing 47 beats per minute. By all accounts, he's as healthy as he could possibly be as he approaches his 61st birthday next week.
CBS morning anchor Hannah Storm asks President Bush about health
CBS News' The Early Show featured President Bush on their program Thursday morning to discuss the current state of affairs regarding weight and health in America. With such hot political issues as the war in Iraq, immigration reform, and the ever-present 2008 presidential race taking precedence, the obesity epidemic is being all but ignored as the serious health issue it has become.
CLICK HERE to watch co-anchor Hannah Storm interview President Bush about his views on diet, exercise, and health.
Obesity has become much worse than we ever thought possible with tens of millions of Americans dealing with a weight and/or health issue as we speak--and the problem is only expected to keep getting worse while burdening our health care system beyond repair. Medicare has been destroyed by skyrocketing obesity and so many people rely on that to help preserve their health.
That's why President Bush has not just talked about getting healthy, but he also tries to actively live it himself along with members of his Cabinet--most notably Secretary of State Condoleeza Rice.
One area of health that President Bush is a strong proponent of is exercise.
"I exercise a lot because it's good for my mind and good for my soul," he told CBS. But I hope I set a good example to others that exercise is good for you."
As a devoted mountain bicyclist, the president has influenced the people who surround him in the White House to begin taking their health more seriously by joining him.
"I have wisely convinced a bunch of youngsters in the White House and around Washington to ride with me," Bush revealed. "I've always found that if you play up that you get better."
And he doesn't have much sympathy for people who claim there's no time in their busy schedule to exercise either.
"I don't buy that," Bush exclaimed in response to making excuses for not engaging in physical activity. "I think that you set priorities in life. And if exercise is one of your priorities, you'll figure out time to do it."
When can you fit it in, you may ask? The president has a suggestion.
"You know, sitting down at a big lunch may be someone's priority, but it's not all that hard to shift that priority to exercising at lunch," Bush stated.
He's right about that, you know. When I was losing my 180 pounds on the Atkins diet in 2004, guess when I got my exercise in most often. Yep, it was on my lunch hour at work. I was too sleepy in the morning to go before work and too exhausted in the evening after work. So the middle of the day was perfect and energized me as well as melted away the stress of my job (while helping me shed the pounds, too!).
To his credit, President Bush doesn't think obesity can be solved by exercise alone. He is adamant that American families need to begin choosing a healthier diet as well.
"I also think that since we spend a lot of money on food in the education system, then we should insist upon better food," he said. "A lot of the dietary problems are just obviously what people eat. And so it's not just a lack of exercise...but a bad diet."
Hallelujah that SOMEBODY who has a say in our government is articulating this message. Unfortunately, that same enthusiasm for doing something about our nation's weight problem has not trickled down to such agencies as the Food & Drug Administration (FDA), the United States Department of Agriculture (USDA), or the National Institutes of Health (NIH), among others. They choose to convolute and distort dietary recommendations in order to keep people from finding the truth about obesity solutions like livin' la vida low-carb.
Want proof? Well, you've got a representative from the scandalous and corrupt FDA telling a business that sells low-carb products that the low-carb diet is "sheer nonsense" while approving and heralding the new OTC weight loss drug Alli which has some rather icky side effects! Are they trying to tell me this poopy-producing pill is supposed to be better than the all-natural and healthy low-carb lifestyle?
But this is year seven of President Bush's term in office and what has he done from the Oval Office to give people the opportunity to hear the positive and uplifting message of livin' la vida low-carb, hmmm? He talks a good game about the importance of health, but what has he actually done to turn the tide of obesity?
While all the onus isn't just on him (the members of Congress as just as culpable in my eyes for ignoring this issue), President Bush does put himself out there as a leader regarding proper diet and health. So where has he been and what has he done to cultivate an atmosphere of acceptance towards all proven methods for improving weight and health?
President Bush believes good health and fitness "starts with families" and I cannot agree more. But families first need to stop getting mixed messages from our government and health leaders about what a "healthy diet" looks like. If low-carb has been found to be just as effective for weight loss and improved health as low-fat diets (and it has!), then why not recommend both? It seems so simple a suggestion, but it has yet to happen.
Anytime the president or any member of Congress would like to hear the testimony of someone who used to be morbidly obese, was able to lose nearly half of his body weight, and then keep that weight off for several years and counting, then I'd be very happy to share my story of hope, inspiration, and encouragement to show them that there is more to living healthy than their much-heralded high-carb, low-fat diet. They can e-mail me anytime at livinlowcarbman@charter.net and I'll be off to Washington, DC.
When are we gonna finally have a candidate for president who not only talks about promoting a healthy lifestyle, but actually becomes pro-active about it when he or she is sworn into office? I'm anxious to see if that will ever happen before obesity takes what seems to be an inevitable toll on our country if we don't make some major health public policy changes soon.
It's something else to consider when you look at all the choices for president from both of the major political parties. Be sure to ask yourself this question: if obesity is not seriously addressed within the next 10 years, then when will it be? It makes your choice about who the future leaders of this country should be all the more consequential. Choose wisely.
