Friday, June 29, 2012

Q & A - On Doing Things Correctly


QUESTION:

I can't quite remember how I came across your blog but I'm glad I did.

You weight loss story is really inspirational. After I hit puberty I gained a lot of weight very quickly even though I didn't change my eating habbits or the activities I was doing. By the time I went to Culinary School I lost a total of 40 lbs. Not really sure how? I dieted and nothing really worked too well. Now that I'm done school I've noticed I've gained weight and my doctor suggested I lose some. I fit into M or L tops and my jeans are about a size.... 10-12. I just dress properly for my body type I guess. I'm 180ish. I go from 180-185. I need to be 140-145 and I want to be 135lbs.


Lately I've been doing physio for my knee and my cardio has been cut back a lot because of lots of discomfort right now. I do aim for about 20 minutes a day with some resistance on my elliptical or bike, I was going for walks but being on a mountain I was advised not to because of my knee. I do different abs exercises, lots of squats and small weights. I know I need to do more but right now I don't have the endurance. As for eating... I drink 3 L of water a day and usually eats a lot of plain vegetables. Mostly raw. If I do have salad I usually just put vinegar on it. I eat a lot of chickpeas, greek yogurt and some nuts and some cheese. I don't really eat bread, potatoes, rice, or anything like that often. If I do eat those sorts of things it's usually multigrain or instead of rice I have an ancient grain blend or I'll have some barley. I eat a lot of fruit and I don't usually have any sweets or junk food. Like literally NONE. I'm now taking a multi vitamin and iron and D.

Typical day of eating (lately)
Smoothie

1 serving Greek Yogurt
1 cup frozen blueberries
1 serving organic tropical blend juice (about 80 calories)
1 banana

I usually snack on vegetables during the day and fruit.

I have some chickpea salad I made and it has a dressing of Lemon, EVOO and tahini (natural sesame paste) and it's with parsley, some olives, tomato and cucumber and I eat it with greens.

I'll have a serving of carrots or other vegetable (no dip or dressing) and a piece of fruit in the afternoon and maybe a handful of trail mix or some cheddar and a couple wheat crackers or cheddar and an apple! mmmm!

Dinner

The other night I had half a bag of steamed spinach with 1 tbs dried cranberries, some roasted chicken skin off (cooked myself with no additional fat), and some raw vegetables (no dip or dressing)

or I'll have a large green salad with cucumber and tomato with carrots and peppers on the side and half a sliced apple with some cheese, seeds or chickpeas.

Sometimes I go nuts on the veggies and fruit, I don't eat a whole lot of animal proteins right now...

I did this for a week and didn't lose any weight, then I went away to see family but tried not to over eat and make a big deal about dieting so I just ate what everyone else ate, and then I've been doing it again for about a week and a half and I still haven't lost any weight? I'm eating a lot better than before and a lot less... I've tried different types of diets before and I can't seem to lose weight! I'm getting really frustrated and upset because for a short while in my life I was fairly thin and pretty close to where I wanted to be and now I'm so far away again. Doing this at first I lost 10 lbs but in a couple of days I gained it back but... nothing changed? My exercise/diet were the same and I haven't been able to lose actual inches. I know it's still soon but I figured something would have changed by now. It's really discouraging.

Any advice would be great,


ANSWER:



Hi there, you eat extremely healthy and it is astonishing to me that you cannot lose weight. My best guess for why you cannot lose weight is that you may have a slow metabolism.  


To increase metabolism and be more active try this:
1) Take the long way to your destinations ( park far away in a parking lot, take the stairs, or  ride a bike/walk to nearby areas.)  This will increase the total amount of calories you burn throughout the day and lead to weight loss.
2) If you have access to a gym or the means to join one i highly recommend doing so.  Since you have a bad knee i suggest doing upper body resistance training.  This will burn a large amount of calories and signal your muscles to use calories for repair.  Ideally you want to lift a weight that you can get 10-15 reps with but are going to failure on that last rep.  Lift weights for about 45min-1hr and only use 1 min rest periods between sets in order to keep your heart rate elevated.  Be sure to work the same body part only once every 3 days in order to allow for muscle recovery. you can do something like this: monday- chest and shoulders, tuesday- back, wednesday-biceps/triceps, thursday/friday rest then repeat the workouts.

In order to decrease the amount of calories you are consuming try this:
1) Drink only water or beverages without calories.
2) Make your cheese fat free or reduced fat. (do this with all products.)
3) make sure your yogurt is no sugar added (I believe light and fit is one of these brands.)
4) Although fruit is very healthy it does contain a lot of sugar and the calories can add up so try to decrease the amount of fruit you eat per day by 1.

I suggest beginning by increasing your activity level with the suggestions i gave you and then if you find that you are not losing weight decrease the amount of food you are consuming.



As always, these are tips only and I suggest you consult a doctor before any strenuous exercise.

Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what  to do.  Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

Tony's blog is a journal of his experiences and what has worked for him.   He lists general guidelines and suggestions only.  He is NOT a professional.
 
 

Tuesday, June 26, 2012

Q & A - How to Start Your Diet Program





QUESTION: 


I took the initiative to start losing weight at the end of my senior year going into college and I have lost 40 lbs. since I've started. Now, it's been almost 2 years since I made the commitment to start, but I'm still going. For exercise, I'm a martial artist. I currently take muay thai and Brazilian jiu jitsu as well as some MMA conditioning classes and light body building. I'm currently in that weird "hump" stage where you still have a decent amount of body fat on you, but you're developing muscles mostly in the upper body and in the legs, so it's sort of awkward for me lol. I'm currently 20 years old and 205 lbs., and it feels like I'm not getting anywhere (even though I KNOW I'm getting results, it's just discouraging sometimes to do so much work and still feel so far away). I also have a pretty good diet and watch what I buy/eat on a daily basis. I was wondering if there's something you could tell me to kind of help me push forward more and maybe some advice on working out outside of the gym, and maybe some dietary advice.

Answer:

Hey, first off great story! I love hearing about other people who have had great success with weight loss.

As far as diet goes stay away from alcohol, fried foods, junk foods of all sorts, sweets, fast food, and anything else that you know is unhealthy, as much as possible.  By eliminating these substances from your diet almost entirely it should help you see results.  



Now, you should only be eating complex carbs and limiting your carbs later at night unless you are training vigorously later in the day.  I have found that limiting carb intake helps your body reduce fat.  Second, eat lean protein such as fish, chicken, turkey, and egg whites because these are filling and will help with muscle recovery from workouts.  





Third, limit your fat intake to only healthy fats such as nuts, peanut butter, fatty fish, and egg yolks.  Your body needs fat to burn fat and will help with hormone production.  Watch your intake of these foods however because they are highly caloric.  Try checking how many calories you burn a day by using an online calculator and you should aim to eat 500-700 less every day ( ball park or eye ball) eating too few calories will stunt weight loss and cause a reduction in metabolic activity.  


Be sure to include a rest day every week where you do not exercise in order to allow your body to recover.  If after 2 weeks you are not seeing any weight loss you will have to drop your calories further until you are steadily losing 1-2lbs a week (any more than that is most likely muscle which is something you must avoid.)

I suggest using high intensity cardio or interval training to further increase weight loss.  You can do sprints outside for 30 seconds- 1 minute and then walk for 1-2 minutes and repeat.  This type of cardio is very good for burning fat and sparing muscle.



 
Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what  to do.  Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

Tony's blog is a journal of his experiences and what has worked for him.   He lists general guidelines and suggestions only.  He is NOT a professional.
 

Saturday, June 23, 2012

Q & A - More Slimming Foods & Exercises





QUESTION:

I'm a girl currently living in Spain, I'm 21 and I would like to know if you can give me some advices for my weight loss.

First of all, I'm going to tell you my motivation: I'm in Spain since january, I came back to France only once since then and I really miss my boyfriend. We did not see each other for almost 2 months now and next time I am going to see him is a the end of July, when I will definitly go back to France.

I'm quite an healthy person, I do not really like junk food, I hate going to MacDonald and I pretty never eat pizzas or this kind of food. However, I really like chocolate but I try not to buy some, so I'm not tempted. I also do sport as much as I can (I used to do a lot more at the begining of the year while I was studying).

I'm 170cm tall and do not really know how much I weight because I do not have anything to weight me here. But because of the student life, parties, drinks, lack of sleep etc., I've gained some weight. Not that much, arround 3-5kg, but still...

I'm quite a slim person, but I have fat on, especially in the "critical areas" (waist, belly, top of the legs). I know I do not look fat but I would like to be in a better shape for myself and for my boyfriend when I will be back home.
Student life is over for me since I've started working for an internship. The problem is that I stay on my chair all day long and when I come back home in the evening, I'm too exhausted (mentally I guess) to do any king of sport. To compensate, I go to work by metro, take the stairs as much as I can and even at work, I never take the lift for example. And I do long walks and a bit of gym exercises during the weekend.

I really liked you article about the "slimming food" and I would like to know if you can give me more example of this kind of food. I have to confess that I cannot eat meat, but i do eat fishes and eggs without problems.
Also want to know if you can suggest me any type of exercices I can do at work or during the breaks, that are not too long but can help me to move a little (ok please take into consideration that I'm working in a big big company and I dress very formal with heels most of the time so do not make me runing in the stairs ;)
My goal is to reduce this fat around the critical area without especially loosing weight. I just want to look slim and stop constantly feeling bloated.

I think that's it!  Thank you very much if you can help me, however I just wanted to say you did a really great great job on you and you are really inspirational...
Ah and I also looove your blog, I understood a lot of things and you explain the things very well!

I have no idea of what time it is in the US, but let's say have a nice day! I'm going to bed, it's almost midnight here!

Thanks again -Bye


ANSWER: 



Hello, first off it's great that you do not eat a lot of junk food because that will cause you to gain a lot of weight.  


Second, try to stay away from alcohol as much as possible because all alcohol contains a ton of calories.  If you really want chocolate then get dark chocolate that does not have added sugar or is very minimal because it actually contains a lot of healthy antioxidants.  


Eat fruits throughout the day when you want to snack, they are sweet and many of them are high in fiber (raspberries, pears, and apples are among the top three).  Also eat a lot of green vegetables at lunch and dinner because these are very filling due to the fiber content and this will ultimately lead to you eating less.  






For your main meals eat complex carbs such as whole wheat bread, pasta, oatmeal, sweet potatoes,beans, eggs and fish.  Feel free to eat nuts and peanut butter but limit these to 1-2 servings a day because they are so high in calories. 


As far as exercise, turn your walks into runs.  




When you are at work if you are in an office where no one can see you; do squats until you are out of breath or have increased your heart rate significantly because these burn a lot of calories. If this is not an option where you work then walk as briskly as you can in heels during your break.  Anytime you find yourself with spare time do an exercise where you elevate your heart rate or go for a walk/run.  You should try to lose 1-2 lbs a week (.5-1kg.) If you feel you are losing too slowly or not at all then decrease the amount of carbs you eat until you are satisfied with how much you are losing.


Tony isn't a  licensed nutritionist yet, so he can't give anyone advice on what  to do.   Please consult your doctor for his professional opinion on a  diet/nutrition program that will work for you.

Tony's blog is a  journal of his experiences and what has worked for him.   He lists general guidelines and suggestions  only.  He is NOT a professional.





Thursday, June 21, 2012

Video - Carbs



I have been getting a lot of positive feedback on my U Tube channel on the new video series I'm doing.  My latest video is called Which Carbs to Eat for Fat Loss.


I'm always looking for new video topics, so if you have something you'd like me to talk about, just ask!

Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what  to do.  Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

Tony's blog is a journal of his experiences and what has worked for him.   He lists general guidelines and suggestions only.  He is NOT a professional.

Wednesday, June 20, 2012

Q & A - Fat Burners





QUESTION:

I'm 30 years old and have lost 68 pounds. I think you have done an amazing job with your weight loss and by providing help to others interested in losing weight too.
I would like to know if you use any type of fat burner when hitting the gym. I've heard they help you lose waist line fat much quicker.


ANSWER:  I have never used a fat burner in order to lose weight.  Although i have taken 1 pill from one company and 2 from another in order to simply find out how they affect the body.  Since I have never used them for their intended purpose I honestly cannot tell you which would be good or safe.  



The biggest problem with fat burners is that they can be extremely dangerous if they are used improperly or used with another supplement.  It is true however that they can be very safe and very useful for fat loss.  If you do decide to use a fat burner I suggest going to bodybuilding.com ( this is where I buy all my supplements and they are cheaper than most other websites and much cheaper than stores) and finding the most used, reviewed, and best fat burner.  From there I would do some research about it in order to find out if there are any side effects to using it.  The best way to take a fat burner is by doing your homework on it and using it as it is intended; that being in dosage, and combination with a good diet and exercise program.
Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what  to do.  Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

Tony's blog is a journal of his experiences and what has worked for him.   He lists general guidelines and suggestions only.  He is NOT a professional.
 

Monday, June 18, 2012

Video - My Transformation From Fat to Muscular

Please check out my video on my transformation from Fat to Muscular.

 
Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what  to do.  Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

Tony's blog is a journal of his experiences and what has worked for him.   He lists general guidelines and suggestions only.  He is NOT a professional.
 

Sunday, June 17, 2012

Q & A - Target Stomach





QUESTION:


First Excuse my english =P , I’m 20 i'm a graphic designer student, i have some questions if you could help me i'd appreciate, as i told you i'm 20 i'm skinny, but in the last year i got some fat, like the chest and stomach, i don't excercise since i was 18, right now the belly fat isn't a problem but i'm getting more and more, so i want a workout to stop it and gain some weight, in my home we have an elliptical machine and a pair of dumbbells, so if you can help me with some excercise or workout i would appreciate it so much, also i eat 3 meals  4 some times when i keep  wake at  2 am or something like that.

ANSWER:



Unfortunately we cannot target fat in one area of our body; we have to lose fat all over our body in order to shed fat in the desired area.  In order to eliminate the fat that you have gained I suggest doing cardio 3-5 times a week and pay careful attention to your diet.  In order to lose weight you have to be in a caloric deficit.  Stay away from anything with added sugar (fruit is fine), that has been fried, sauces, gravies.  


Try to only eat whole grain/wheat carbohydrates.  Fill your diet with a lot of vegetables and lean protein such as chicken, egg whites, turkey, lean beef cuts, and extra lean ground beef.  








These foods are going to be very filling.  The combination of a strict diet with the foods I layed out and exercise 3-5 times a week should cause a large caloric deficit which hopefully will result in fat loss. Good luck and thanks for writing in!
Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what  to do.  Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

Tony's blog is a journal of his experiences and what has worked for him.   He lists general guidelines and suggestions only.  He is NOT a professional.
 

Friday, June 15, 2012

My First Podcast

I was recently asked by Aaron over at 1meal1workout to do a podcast.  This is the first podcast I've gotten to do and I hope I get to do more in the future.  You can listen to it here.  My portion of the podcast starts at about 7:40 and lasts for about 22 minutes.

Aaron has an amazing weight loss story of his own.  If you get a chance, go to his blog and read about his journey as well.


Thanks again to Aaron for giving me this unique opportunity to spread the word on diet and nutrition!

Thursday, June 14, 2012

Q & A - Tips For My Son





QUESTION:

wow, you look great, congratulations. I was wondering if you would have any advice for my seventeen year old son. He is always asking me about supplements for weight loss and he joined a gym but ended up quitting. I try to help him as I'm getting in shape myself, but he doesn't like my ideas.

As a mom, what should I do to help him? He doesn't live with me anymore, so I can't cook anything for him. I'm following Tim Ferriss' advice and recently I made myself a kettlebell, and I offered to send him the parts to make his own, but he said he'd get them if he wanted to. He has a wrist problem and so he can't do things that put weight on his right wrist such as pushups or pullups but I thought that the two handed kettlebells wouldn't bother his wrist so much.


ANSWER:  If you son has a wrist injury then I suggest doing forearm and wrist exercises with light weight and gradually increasing the weight as it gets stronger so he will once again be able to use it for more strenuous activities.  While he works at strengthening his wrists i suggest also finding a good leg workout since lifting weights with the legs burns a lot of calories and does not involve the wrist.  As for his diet I'll suggest the same as I always do - that being, complex carbs, lean protein, and healthy fats.  If you go through my blog I have a lot of information detailing my beliefs about nutrition.  

This next part comes from personal experience.  I know that before I lost weight it didn't matter what anyone told me and I was going to do what I wanted in the end.  When I lost the weight I did it because I finally had enough of being overweight and not because someone was pressuring me to.  I know that my parents would constantly be frustrated with me because of the way I ate and no matter what they said I didn't listen.  So please do not take it personally if he doesnt take your advice.  This is most likely going to be something that he needs to figure out and do when he truly wants to.



As always, proceed with exercise concerning injuries with the advice of a doctor.
Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what  to do.  Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

Tony's blog is a journal of his experiences and what has worked for him.   He lists general guidelines and suggestions only.  He is NOT a professional.
 
 

Wednesday, June 13, 2012

Video on Losing & Gaining Weight








I hope you enjoy this short video.  It's part of my upcoming series on losing weight fast.
Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what  to do.  Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

Tony's blog is a journal of his experiences and what has worked for him.   He lists general guidelines and suggestions only.  He is NOT a professional.

Monday, June 11, 2012

Q & A - Handling Food Temptations

 QUESTION:

I really really amaze to ur videos in youtube!! =) i have the same situation like u have before and just like u i want to have a normal body just like other people had...but u know tony every time i started my diet i cant ignore the food i wanted to eat there's so may temptations... tony pls.. i need ur help!! how can i solve this kind of lifestyle i have.. Help me tony!! =) and thanks for the videos u have posted in youtube u inspired a lot of people including me!! =) thanks dude!! =)

I forgot to say that my weight is 220lbs..


ANSWER:  


The best way i found to combat my cravings was to eat healthy foods that were filling and tasted good.  The best foods for me were apples, oatmeal, vegetables, and lean protein.  Apples are great because they are sweet, low in calories, high in fiber, and their high water content makes them very filling.  


Most fruit will also provide a good amount of fiber and satisfy your sweet tooth which makes it great for cravings.  Other food that is great for staying full in oatmeal and vegetables because they are complex carbohydrates which digest slowly and contain a lot of fiber which keeps you will.  


I suggest finding a type of vegetable  (or a few) that you enjoy eating and snacking on it throughout the day.  Feel free to eat as many vegetables as you desire.  Lean protein such as chicken and turkey are also great for keeping you full because they are digested very slowly.


Thanks for writing in!
Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what  to do.  Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

Tony's blog is a journal of his experiences and what has worked for him.   He lists general guidelines and suggestions only.  He is NOT a professional.
 

 

Saturday, June 9, 2012

Video on Getting Rid of Gynecomastia


Gynecomastia is a common problem for many men.  I recently did several blog posts about it that you can check out here and here.  I also just put a new video up on u tube as well....

 
Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what  to do.  Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

Tony's blog is a journal of his experiences and what has worked for him.   He lists general guidelines and suggestions only.  He is NOT a professional.
 

Friday, June 8, 2012

Losing Weight Slow and Steady





Your blogposts are really informative.
I'm so glad I stumbled upon your youtube video ... it really got me going.
It's almost a month since I started the weight loss.
I've lost about 13lbs. I'm doing resistance & cardio on alternate days (I'm pretty sure, switching to cardio 6days a week can really speed up the weight loss, but I want it to be slow)
Thanks for taking time and putting up these posts & videos.
Cheers mate :-)

Thanks so much for this letter. It really makes me feel good to know I'm helping make a difference for some people.
It's very smart to lose the weight slowly because you will minimize the amount of extra skin you have at the end of your weight loss.  Doing this will also ensure that your metabolism doesn't slow down too much!  It is true that doing cardio will speed up the weight loss, just remember that your body needs time to recover from any form of strenuous activity so if you begin to feel lethargic or become sick scale your activity down a bit in order to give your body a chance to recover. congratulations on your weight loss, i can see that you know what you're doing so keep it up!

-Tony









Tony isn't a  licensed nutritionist yet, so he can't give anyone advice on what  to do.   Please consult your doctor for his professional opinion on a  diet/nutrition program that will work for you.

Tony's blog is a  journal of his experiences and what has worked for him.   He lists general guidelines and suggestions  only.  He is NOT a professional.




Tuesday, June 5, 2012

Chest and Back routine to burn calories and reduce Gynecomastia(man boobs.)

This is my chest and back routine that has helped me add muscle and get rid of Gynecomastia     (man boobs.)
1 minute rest periods between all sets except Deadlift which is 2 minute rest periods between working sets.

Monday:Back
-Deadlift: 2 warm up sets 10-12 reps, 4 working sets 8-12reps.
-Bent-over Row- 4 sets 8-10 reps.
-T-bar Row: 4 sets 8 reps.
-Wide “Lat” Pull-down: 3 sets 12 reps.
- Close Underhand Grip “Lat” Pull-down: 3 sets 12 reps.
-Seated Cable Row: 3 sets 8-12 reps.

1 minute rest periods between all sets.

Friday:Chest
-Bench Press: 2 warm up sets 10-12 reps, 4 working sets 8 reps.
-Incline Bench Press: 4 sets 8-10 reps.
-Chest Targeted Dips: 4 sets 8-10 reps.
-Chest Fly’s: 4 sets 12 reps.
-Decline bench press: 4 sets 8-10 reps.

This routine has high reps and a lot of sets with short rest periods because it forces a lot of blood into the muscle which creates growth if that is your goal.  This routine burns a lot of calories which is good for fat loss if that is your goal. The increased calorie burn is a result of increasing your heart rate and metabolism both during and hours after the workout.

Q & A - Junk Food Substitutes When You're on the Run

Question:

Hi Tony! First off, I wanted to say "congratulations" on your great weight loss! My question is, what are some healthy foods that a person can grab when they are in a hurry, instead of going for the junk food?

Answer:  



some of my favorite foods to grab when i'm busy are plain beef jerky and trail mix without any added sugar or candy.  These foods will give you protein and some healthy fats which will keep you full!








Tony isn't a  licensed nutritionist yet, so he can't give anyone advice on what  to do.   Please consult your doctor for his professional opinion on a  diet/nutrition program that will work for you.

Tony's blog is a  journal of his experiences and what has worked for him.   He lists general guidelines and suggestions  only.  He is NOT a professional.



Saturday, June 2, 2012

Q & A - Tony's Top Diet Tips

QUESTION:


I know you must get a ton of emails everyday, but I really wanted to congratulate you on your weight loss. You're a true inspiration to me! I'm a bit overweight (I'm 5'11 and weigh about 178), but i'm really motivated to loose some weight and put some muscles on. I'm just having a lot of trouble finding good tips about nutrition and exercising. I was wondering if you could give me quick tips.

Thanks and keep up the amazing work! :)  

ANSWER:



Hey man, thanks a lot for the congrats!
Heres a few tips to help you stay full throughout the day and increase weight loss with exercise.

1) Eat whole wheat and whole grains-  Anything whole wheat/grain has more fiber and will digest slower than any white carbohydrate.  These slower digesting carbs will give you longer lasting energy and keep you more full throughout the day so you won't be thinking about food.




2) Snack on cottage cheese and lean protein at night-  Cottage cheese is a very slow digesting protein which will keep your stomach full throughout the night and lean protein is very filling but low in calories.  Try chicken, turkey, or lean beef.


3)  Decrease rest periods in the gym-  This is one of my favorites and it's the only way I train.  Take 1 minute rest periods between sets during weight lifting and use interval training for your cardio.  For your carido  go all out for 30 seconds- 1 minute and then go at a moderate pace for 1-2 minutes.  This type of training will ramp up your heart rate and burn calories for hours and hours after you leave the gym.





4)  Eat leafy green vegetables and salads -  Vegetables such as lettuce, celery, broccoli, bok choy, cauliflower, spinach, and pickles are all very low in calories or are not even considered to be caloric because your body burns the calories from them during digestion.  For your salads use salsa for your dressing because it's full of vegetables and very low in calories.





5) Don't negate fat- Your body needs fat to burn fat so don’t be afraid to eat a few servings of nuts or peanut butter throughout the day.  As long as you are losing weight the fat isn’t hurting you and one of the first things that should be eliminated from your diet to lose weight is carbohydrates and not fat.








Tony isn't a  licensed nutritionist yet, so he can't give anyone advice on what  to do.   Please consult your doctor for his professional opinion on a  diet/nutrition program that will work for you.

Tony's blog is a  journal of his experiences and what has worked for him.   He lists general guidelines and suggestions  only.  He is NOT a professional.