At the Obesity and Diabetes Research Center at the University of Maryland, this exact question was put to the test.

A group of monkeys grew heavier (think fat) with an identical diet as their thinner (think lean and muscular) counterparts. The difference was [...]]]> Are all calories REALLY equal? I don’t believe so, and here’s why:

At the Obesity and Diabetes Research Center at the University of Maryland, this exact question was put to the test.

A group of monkeys grew heavier (think fat) with an identical diet as their thinner (think lean and muscular) counterparts. The difference was the simple carbohydrate to protein and fat ratio. The same number of calories from simple sugars caused more weight-gain than the same calories from proteins and fats.

Monkeys are not the only ones who demonstrate these characteristics.

As humans our bodies react in much the same manner.

A recent study directed by Penelope Greene of the Harvard School of Public Health found that people eating an extra 300 calories a day on a very low-carb regimen lost just as much during a 12-week study as those on a standard low-fat diet. Over the course of the study, they consumed an extra 25,000 calories. That should have added up to about seven pounds. But for some reason, it did not.

Weird, I know…but true.

“There does indeed seem to be something about a low-carb diet that says you can eat more calories and lose a similar amount of weight” Greene said.

The bottom line is simply this: a calorie of “this” does not equal a calorie of “that”.

This is just one of the many reasons I’m not fond of calorie-counting. I don’t want to weigh all my food all the time and count calories every day.

Believe me when I say, I don’t, and won’t, do it.

I eat a very simple diet…lower in carbs and higher in protein and fat.

That works for me. It may not work for you, but I promise you this:

The “secret” to fat loss and good health is as simple as

1. Stick to single ingredient (apple, tomato, steak) whole, natural foods, avoiding any processed foods that come in a bag or a box.
2. Eat at least five servings of fruits and vegetables per day.
3. Eat healthy fats, found in almonds, walnuts, fish, grass-fed beef, and olive oil.
4. Substitute green tea and water for alcohol, sodas, juices, and other high-calorie beverages.

That has been proven, time and time again, to be a successful, satisfying and fulfilling regimen for effective, permanent fat loss.

And now you know…

Steve

JUST ONE MORE THING: If you’re ready to make some BIG changes and really serious about getting into great shape, dropping some weight and feeling strong, sexy and powerful again, then the Firestorm fitcamps! sounds like just what you’re looking for. Want a FREE 2 week trial to find out? Go to our online sign up page here or simply text the word “FIRESTORMPASS” TO 70000! It’s just that easy!!!

Our government thinks you’re a moron, and because of that, as well as the heavy handed nature of this administration and their excessive government regulation, I’m forced to add the following lines of B.S…as if you didn’t know this garbage already:
Firestorm fitcamps!:You will receive Text and e-mail alerts. Get up to 10 messages per month. Text HELP for help. Text STOP to cancel. Msg & Data Rates May Apply. Terms & Conditions available here, email here, or call 210-884-2072

As it turns out, quite a bit.

1) Size: Smoothies often vary in size from 16 ounces to 40 ounces. Let me put that into perspective; an 8-ounce [...]]]> You may think smoothies are a better, healthier option to soft drinks. After all, smoothies are just fruit in a blender… What could be wrong with that?

As it turns out, quite a bit.

1) Size: Smoothies often vary in size from 16 ounces to 40 ounces. Let me put that into perspective; an 8-ounce smoothie is equal to about three pieces of fruit. Do you regularly eat fifteen pieces of fruit in one sitting?

2) Processing: Many of the valuable ingredients contained in whole fruits and vegetables, things like fiber, anti-oxidants and vitamins, are destroyed in the process of making a smoothie.

With their growing popularity, you can buy smoothies just about anywhere… including many local grocery stores. Grocery stores are renowned for their shortcuts to efficiency, and that means most of the smoothies are highly processed. What’s more, if the fruits and vegetables aren’t certified organic, there’s a good chance you’re consuming a cocktail of pesticides and other environmental toxins.

3) The carbs: A report published overseas found that a single serving of a popular smoothie contained over five teaspoons of sugar, beating out a can of Coke. Yum!

To review: smoothies may come from natural ingredients, but those ingredients are often packed into abnormally concentrated amounts. Some smoothie makers even add artificial sweeteners (think high-fructose corn syrup (HFCS) here) further reducing the “health” benefit. If you’re unfamiliar with the negative effects of HFCS, please read this article.

And high-carb smoothies WILL pack on the pounds. When you blend fruits you very much increase the rate that your body can absorb the sugar. Even something that’s normally healthy, such as a carrot, takes on the fast sugar characteristics of a soda when you puree it.

Diets high in fast release carbohydrate are linked to higher rates of obesity, heart disease, diabetes, and stroke. Sugary high-carb foods produce a spike in your blood sugar level. This in turn triggers an insulin response.

Higher insulin levels tell your body to start storing fat. And the more fat you’re signaled to store, the greater your eventual obesity. And it only gets worse from there… Obesity leads to heart attacks, diabetes, high blood pressure, even joint pain from the additional weight.

The good news? The reverse is also true; a low-carb intake equates to lower heart risk. The New England Journal of Medicine reported results from Harvard researchers involving 80,000 women over the course of two decades. Those who followed a low-carb diet reduced their risk of heart disease by 30 percent.

Results of another study by U.S. and New Zealand scientists, released a couple of years ago, showed that about 3 million heart disease, stroke and diabetes-related deaths are caused by high blood sugar levels each year worldwide.

One of the authors noted that the only way to raise blood sugar is by consuming sugars and refined carbohydrates. So packing a single beverage (like a smoothie) with a high concentration of sugar, regardless of that sugar’s source, isn’t a great idea.

If you’re looking for a cool, refreshing drink that won’t add inches to your waistline, try combining freshly squeezed lemons, oranges and/or grapefruit to ice water. If you need to sweeten it up, try Stevia extract. It’s the only sugar substitute that’s not toxic or linked to side effects.

And in this heat, that sounds pretty good right now…

Yer Uncle Steve

JUST ONE MORE THING: If you’re really serious about getting into great shape, dropping some weight and feeling strong, sexy and powerful again, then the Firestorm fitcamps! sounds like just what you’re looking for. Want a FREE 2 week trial to find out? Go to our online sign up page here or simply text the word “FIRESTORMPASS” TO 70000! It’s just that easy!!!

One of the major drawbacks of aging is that you lose the ability to burn fat at the drop [...]]]> Well, ding-dangit…you messed around, forgot to look at the calendar and now you’re over 40. And to make matters worse, you’ve got a little more body fat on you than you’re really comfortable with. Now what?

One of the major drawbacks of aging is that you lose the ability to burn fat at the drop of a hat. Therefore, if you’re over 40 and want to rid yourself of that “middle aged roll”, here’s what you simply MUST do:

Priority Rule #1: Eat a low-calorie diet centered around whole, natural foods.

Everyone needs to be eating more fruits and vegetables, no matter their particular age. So make it a point to add one extra serving every day – starting today – until you are up to 10 total servings per day. (You! You there…stop whining and grow up…this is good for you and will possibly extend or save your life!) The fiber will help fill you up. And by reducing processed foods in your diet at the same time, you will have more energy and you will lose weight.

Here’s my general rule: Eat things like God made them.

There…simple.

When you find a tortilla tree or a 7-Up river, then you can enjoy these all you want. But until then, if what you’re about to shove down your gullet has been altered from its original form (other than merely slicing, chopping, grinding, etc) or has added anything to it, don’t eat it. It’s that easy.

Priority Rule #2: Use strength & resistance training to sculpt your muscles.

As you get older, strength becomes more and more important to your health and well-being. The old saying is true: “If you don’t use it, you’ll lose it.” I know you don’t want to lose it, so make sure your exercise program includes total-body strength training at least twice per week, preferably three times.

If you’re wondering what that looks like, why don’t you come try our FIRESTORM fITCAMPS! classes…you’ll get an up close and personal view…

Priority Rule #3: Do interval training instead of long, slow cardio.

If you’re thinking that the best way to drop a few pounds is to go for a 3 to 5 mile run or to jump on a treadmill for 45 minutes at 3.5 miles per hour…I have some ocean front property in Arizona I’d like to sell you.

Sorry, but that dog won’t hunt…

Researchers from Australia found that women who did just 20 minutes of interval based cardio training three times per week were able to lose more belly fat than women who did 40 minutes of long, slow cardio.

That’s right! Less time = more success! You can handle that, right? So switch your program to short-burst exercise and you’ll get more results in less time!

Now, let’s get ‘er done!

Steve

If you’re REALLY serious about getting into shape, dropping some weight and feeling strong, sexy and powerful again, then the Firestorm fitcamps! sounds right for you. Want a FREE 2 week trial to find out? Go to our online sign up page here or simply text the word “FIRESTORMPASS” TO 70000! It’s just that easy!!!

What could be wrong with that?

A lot, it turns out. Here’s the lowdown:

1) Size: Smoothies often vary in size from 16 ounces to 40 ounces. Let me put that into perspective; an [...]]]> You may think smoothies are a better, healthier option to soft drinks. After all, smoothies are just fruit in a blender…

What could be wrong with that?

A lot, it turns out. Here’s the lowdown:

1) Size: Smoothies often vary in size from 16 ounces to 40 ounces. Let me put that into perspective; an 8-ounce smoothie is equal to about three pieces of fruit. Do you regularly eat fifteen pieces of fruit in one sitting?

2) Processing: Many of the valuable ingredients contained in whole fruits and vegetables, things like fiber, anti-oxidants and vitamins, are destroyed in the process of making a smoothie.

With their growing popularity, you can buy smoothies anywhere – including many local grocery stores. Grocery stores are renowned for their shortcuts to efficiency, and that means most of the smoothies are highly processed. What’s more, if the fruits and vegetables aren’t certified organic, there’s a good chance you’re consuming a cocktail of pesticides and other environmental toxins.

3) The carbs: A report published overseas found that a single serving of a popular smoothie contained over five teaspoons of sugar, beating out a can of Coke. Yum!

To review: smoothies may come from natural ingredients, but those ingredients are often packed into abnormally concentrated amounts. Some smoothie makers even add artificial sweeteners – high-fructose corn syrup (HFCS) in particular – further reducing the health benefit.

And high-carb smoothies WILL pack on the pounds. When you blend fruits you very much increase the rate that your body can absorb the sugar. Even something that’s normally healthy, such as a carrot, takes on the fast sugar characteristics of a soda when you puree it.

Diets high in fast release carbohydrate are linked to higher rates of obesity, heart disease, diabetes, and stroke. Sugary high-carb foods produce a spike in your blood sugar level. This in turn triggers an insulin response.

Higher insulin levels tell your body to start storing fat. And the more fat you’re signaled to store, the greater your eventual obesity. And it only gets worse from there… Obesity leads to heart attacks, diabetes, high blood pressure, even joint pain from the additional weight.

The good news? The reverse is also true; a low-carb intake equates to lower heart risk. The New England Journal of Medicine reported results from Harvard researchers involving 80,000 women over the course of two decades. Those who followed a low-carb diet reduced their risk of heart disease by 30 percent.

Results of another study by U.S. and New Zealand scientists, also released last year, showed that about 3 million heart disease, stroke and diabetes-related deaths are caused by high blood sugar levels each year worldwide.

One of the authors noted that the only way to raise blood sugar is by consuming sugars and refined carbohydrates. So packing a single beverage (like a smoothie) with a high concentration of sugar, regardless of that sugar’s source, isn’t a great idea.

If you’re looking for a cool, refreshing drink that won’t add inches to your waistline, combine freshly squeezed lemons, oranges or grapefruit into ice water. If you need to sweeten it up, try Stevia extract. It’s the only sugar substitute that’s not toxic or linked to side effects.

Steve

As in most facets of [...]]]> I’ve often wondered how San Antonio can consistently rank so highly on the “Fattest Cities in the Nation” list. With so many gyms, fitness and personal trainers, and fitness boot camps like Firestorm fitcamps! available, how is it that weight loss is such a mystery to so many?

Everything counts to get a Prograde body like this!

As in most facets of life, the most profound truths are inherently very simple. In fact, many of these areas of life are so profoundly simple that they are either ignored or completely overlooked.

There is one area that causes, in my opinion, more frustration, unhappiness, and potential failure if it is misunderstood. What is this phenomenon?

Everything counts.

Everything.

Not just the things YOU want to count…no ma’am.

Everything!

Everything adds up.

A wise person once said, “It is not only what we do, but also what we do not do, for which we are accountable.”

Everything counts.

The great German philosopher, Herman Van Goethe, commented once that the greatest invention in his lifetime was double-entry bookkeeping.

That may sound odd to you, but listen to his reasoning. (He was brilliant, you know)

When asked why a simple accounting method had such a profound impact upon him he said that it mirrored in many ways a person’s life. You see, in double-entry bookkeeping, every transaction is recorded as either a credit or debit.

In life, everything you do is either taking you closer to your goals or further from them. In bookkeeping, the more credits or positive transactions a business has, the more profitable that business is and the longer it will stay afloat and prosperous.

As in life, the more positive actions you take you become more healthy, happy and live a more fruitful life.

I recently ate lunch with a friend who is perpetually overweight by thirty pounds or more. When I asked if there was anything I could assist him with, he assured me that he eats nothing but fresh fruits and vegetables, lean meats and drinks only clean water. He laments again and again that he cannot understand why he seems to always be so heavy.

Later in the week, unbeknown to him, I spotted him in a restaurant  and watched him from afar. After his second trip to the desert counter for more cheesecake, and with roughly half of it left on his plate I approached him and mentioned the pastry. He looked me right in the eye, then pointed a stubby finger at the cake and said, “I don’t count that.”

He’d been much better off having a Prograde Craver for dessert, instead!

We live in a world where hundreds of millions of people with too much fat on their bodies hope and pray and wish that some things don’t count.

I’m here to tell you the truth…that is a fantasy.

Everything counts, and what you do (or don’t do) is either taking you closer to your health, fitness and fat loss goals or further from them.

The good and bad news is this: They’re both up to you.

What will you make count?

Steve

Bear in mind, these are simply the bare minimums of possible triumph and each [...]]]> If you’re one of a select group who is attracted to the concept of “looking like you work out” or want to wear your look like a walking billboard, prepare to take six basic, but necessary, steps to realizing that target.

Bear in mind, these are simply the bare minimums of possible triumph and each person is different. An understanding of this fact will help you to fine tune your own goals which might necessitate a few more, or less, procedures.

1. You simply must ingest fewer calories than you use, or in other words create a caloric shortage or deficit. Failure to comprehend this one will result in little to no success whatsoever in your goal of fat loss. You’ve got to become a human inferno and burn calories like mesquite wood in a fireplace.
2. Short of a miracle, the most proficient technique for bringing forth this “loss” is through a combination of intelligent, well-planned nutritional actions and smart exercise program selections.
3. Lean proteins, fruits and vegetables should make up the greater part of your dietary framework. Starches (both simple and complex) and refined carbohydrates of any kind must be kept to an utter minimum. Drink water consistently and frequently while striving to eat 4-6 small meals a day. In doing this you will assist your body in regulating your blood sugar levels as well as reinforce your plans for a solid, nutritionally complete eating regimen.
4. As far as training goes, use interval training and resistance training designed to increase your metabolic capacity to complete the ultimate level of gains for your hard work. In doing so you will also make the most of your time and effectiveness. Remember this: extended bouts of slow aerobic activity just can’t get the job done as far as calories burned now, especially when your desire is fat loss. What does that kind of innefficiency look like? How about 30 minutes of time on an elliptical trainer at a constant pace or a 2 mile walk at 3.0 miles per hour on a treadmill. And when you lift weights, always use a success producing routine, like multi-joint movements (squats, rows, pushups, etc) and full body routines if your ultimate goal is fat loss.
5. You will see amazing results when you train a minimum of six days a week. How do you do this? By performing three days of interval centered cardio and three days of strength training using free-weights, bands, body weight or some other type of resistance.
6. When it comes to supplements, remember this: supplements are exactly what they say they are…supplements to sound nutrition. In reality, there are very few (like in almost nothing) supplements out there that will have measurable impact on your physique. Sucks to be you, right? Don’t despair completely, however. There are a few that can potentially boost your metabolism somewhat, or give you a shot of energy down the stretch. This isn’t a given, so don’t get your hopes too high. Even though these have some value, when it comes to “rubber meets the road” measurable numbers in the form of fat lost, they simply do not carry much weight. (no pun intended) However, that doesn’t negate the possible necessity of taking some on a consistent basis. Multivitamins and fish oil fall into this category. They’re great, but they generally target your overall health. Protein powders and/or meal replacement supplements have a spot in your regimen, but really in the realm of expediency and ease of use. Most are nothing more than high quality food, so why not just eat that instead?

There you have it. The basics of fat loss maintenance. Follow these guidelines and see what “magic” takes place in your physique.

Yer Uncle Steve

That means you should AVOID: sugar, flour, baked goods, white pasta, soft drinks, fruit juices, [...]]]> Carbohydrates have been vilified over the past few years. While carbs are not inherently bad, it is important to choose the right ones. The key is to avoid those that cause your blood sugar and insulin levels to rise rapidly.

That means you should AVOID: sugar, flour, baked goods, white pasta, soft drinks, fruit juices, refined grains, corn, and starches (including white potatoes).

Carbs did this?

Your carbs should come primarily from whole fruits and vegetables, nuts, seeds, and berries. If you enjoy potatoes, stick with yams or sweet potatoes. They have more nutritional value, and they won’t spike your blood sugar as much. If you simply must have bread and pasta, choose products made from whole or sprouted grains. But a word of warning: If you are overweight or diabetic, it’s best to avoid ALL grains.

If you currently eat a lot of sweets, sugar-added drinks, bread, and pasta, cutting out these foods will not be easy. They put your emotions and your metabolism on an up-and-down rollercoaster that is similar in many ways to the effect of an addictive drug. But after a few weeks or a month, you’ll feel like a new person. The pounds will slip away, your hunger will become more regular and less pronounced, and you will undoubtedly notice an improvement in your energy levels, concentration, and mood.

If you haven’t done so already, I urge you to make this change in your diet. You’ll be glad you did.

Your old buddy,

Steve

Bear in mind, these are simply the bare minimums [...]]]> If you’re one of a select group who is attracted to the concept of “looking like you work out” or want to wear your look like a walking billboard, prepare to take six basic, but necessary, steps to realizing that target.

Bear in mind, these are simply the bare minimums of possible triumph and each person is different. An understanding of this fact will help you to fine tune your own goals which might necessitate a few more, or less, procedures.

1. You simply must ingest fewer calories than you use, or in other words create a caloric deficit. Failure to comprehend this one will result in little to no success whatsoever in your goal of fat loss. You’ve got to become a human inferno and burn calories like mesquite wood in a fireplace.
2. Plan ahead. Short of a miracle, the most proficient technique for bringing forth this “loss” is through a combination of intelligent, well-planned nutritional actions and smart exercise program selections.
3. Focused, supportive eating. Lean proteins, fruits and vegetables should make up the greater part of your dietary framework. Starches (both simple and complex) and refined carbohydrates of any kind must be kept to an utter minimum. Drink water consistently and frequently while striving to eat 4-6 small meals a day. In doing this you will assist your body in regulating your blood sugar levels as well as reinforce your plans for a solid, nutritionally complete eating regimen.
4. Smarter AND harder training. As far as training goes, use interval training and resistance training designed to increase your metabolic capacity to complete the ultimate level of gains for your hard work. In doing so you will also make the most of your time and effectiveness. Remember this: extended bouts of slow aerobic activity just can’t get the job done as far as calories burned now, especially when your desire is fat loss. What does that kind of innefficiency look like? How about 30 minutes of time on an elliptical trainer at a constant pace or a 2 mile walk at 3.0 miles per hour on a treadmill. And when you lift weights, always use a success producing routine, like multi-joint movements (squats, rows, pushups, etc) and full body routines if your ultimate goal is fat loss.
5. Frequency of effort. You will see amazing results when you train a minimum of six days a week. How do you do this? By performing three days of interval centered cardio and three days of strength training using free-weights, bands, body weight or some other type of resistance.
6. Real food is the key. When it comes to supplements, remember this: supplements are exactly what they say they are…supplements to sound nutrition. In reality, there are very few (like in almost nothing) supplements out there that will have measurable impact on your physique. Sucks to be you, right? Don’t despair completely, however. There are a few that can potentially boost your metabolism somewhat, or give you a shot of energy down the stretch. This isn’t a given, so don’t get your hopes too high. Even though these have some value, when it comes to “rubber meets the road” measurable numbers in the form of fat lost, they simply do not carry much weight. (no pun intended) However, that doesn’t negate the possible necessity of taking some on a consistent basis. Multivitamins and fish oil fall into this category. They’re great, but they generally target your overall health. Protein powders and/or meal replacement supplements have a spot in your regimen, but really in the realm of expediency and ease of use. Most are nothing more than high quality food, so why not just eat that instead?

There you have it. The basics of fat loss maintenance. Follow these guidelines and see what “magic” takes place in your physique.

Steve