Pareto's Law of Fitness
80/20 rule, human behavior
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Who?
Most have heard of the 80/20 rule as it applies to sales. Vilfredo Pareto’s (1848 - 1923) law of income distribution was and still is ridiculously predictable.
Pareto’s brilliance dictates that 80% of sales come from 20% of customers. After closer inspection most businesses find this not only true but sometimes skewed even further – 90/10, 95/5 or even 99/1.
It stands to reason that when the 20 percent is defined, you strip away as much of the fat in the remaining 80% as possible for more results thus creating more efficiency.
Example with easy math: If company X has 100 customers that it services then 80% of the revenue comes from 20 leads or customers. Usually the 80 customers in this example don’t order often, complain the most and require the most customer service.
Does it make sense to spend 80% of the time working hard for 20%, or less, of the sales?
What if Company X profiled the 20 customers that bring in 80+ percent of the revenue and go out and find more customers like them while essentially firing the most of the 80 customers that hardly ever order product and or complain all the time?
Revenue would go through the roof and headaches would diminish.
Simple - but it works.
According to Pareto this principle can be applied to almost anything. Let me explain with a series of questions. (Be careful as the answers will be very eye opening)
• What things are the 20% in your life that bring you 80% of your joy?
• What aspects of your life are the 20% that bring you 80% of the unhappiness?
• Who in your life brings you the most happiness?
• Who in your life brings you the most sadness?
Here comes the fitness tie in…you knew it was comin’!
Look at your fitness program and diet. Evaluate it according to the 80/20 rule. Here are some suggestions:
• What foods represent the 20% ... read entire entry
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on 12/2/2008
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1.1
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Comfort Food...Your Two Sided Friend
comfort food
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With one holiday under your loosened belt, you're gearing up for many more celebrations...and piles of seasonal comfort food. If you don't mind, I'd like to be totally candid with you today.
Sure, I could write you a 'feel good' article about cutting back a few calories and exercising a few minutes each day, but I'd rather be perfectly frank (and truly helpful).
Here's the real deal: You abuse food.
That's right. Most likely if you're overweight it's because you eat too much, and you eat too much because it brings immediate pleasure.
I am here to point out that this pleasure comes at high price...
The other side of comfort food: You've heard dishes being referred to as 'comfort food'—some restaurants even have an entire section of their menu designated as comfort food. But comfort food is more than just a hearty dish.
*It's those extra calories that you eat to feed an emotional need rather than a nutritional need.
*It's excessively big portions that leave you stuffed.
*It's high calorie snacks.
*It's sugary treats.
*It's fried, cheese smothered appetizers.
*It's whatever you indulge in with mindless munching.
*Could you relate to any of the above? Most of us tend to gravitate toward a particular form of comfort food. For many women it's chocolate or other sugary treats. For men it often takes a saltier form.
Think of the last time you ate for pleasure rather than nourishment. Why'd you do it?
Out of Habit: Your body loves routine. If you always snack while watching television then you'd probably find it hard to relax without going through that munching motion. The good news is that once you break the cycle your body will quickly adapt to a healthier routine.
To Change Your Mood: Does the thought of a cupcake bring a smile to your lips? How about a large pizza to lift your mood? Pay att... read entire entry
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on 11/26/2008
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3
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The Home Workout Blog
iyca
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Hi everyone,
First of all I want to say thanks for the emails, comments and prayers as they gave me great encouragement as I dealt with a the symptoms associated with Lyme Disease. Quick Update: I am happy to say that the second round of antibiotics is working! I am looking forward to working out...soon and I'm psyched to start posting again on FitConnect!
I want to let all of you know that while I have been down and out...I have totally redone my blog and I want you to be amongst the first to check it out!
You can see it here:
www.HomeWorkoutExpert.com
I'm dedicated to continue shedding light on the darkness that is myth's, half truths and lies that millions of people are led to believe about losing fat or getting in shape. I will also be putting some great content on my blog on how to specifically get in shape at home or the home office.
These tasks along with my personal training business will continue to be my day job, while I continue to prepare myself to begin working with kids. I just passed the Level 1 certification through the IYCA and now I'm on to Level 2!
Thanks again, I appreciate you!
Dave Gleason CSCS, YCS
www.homeworkoutexpert.com
www.homeofficeworkouts.com
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on 11/26/2008
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3.1
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A Battle I Was Not Counting On
lyme disease, youth fitness, autism, asberger's syndrome
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I have been pretty inactive posting on FitConnect and my main blog and webites lately. As some of you know I was diagnosed with Lyme Disease just about one month ago.
It was early detection, which is good for any infection, and I was treated with antibiotics immediatlely. Much to my surprise the first round did not completely wipe out the infection and I began a downward spiral - again. Now I am on another round of antibiotics!
When I first posted about this I thought I was in the clear and I was looking to begin working out again. Let's just say that was short lived. Much of what I wrote about was the perspective I gained by looking at fitness through the eyes of someone that:
*Doesn't feel well
*Feels sore...from doing nothing
*Does not have the drive to exercise
*Feels weak and tired
*Feels overwhelmed
*Pretty much feels like crap!
The opportunity to see things not through my own eyes but through the eyes of the millions of people who find the above descriptions to be status quo or just the way you feel as you age was humbling. Now I'm praying it's not me. Some of the long term effects of Lyme Disease can stay with a person for a lifetime...yikes.
I will battle and I will win. The situation I am in now gives me even more motivation to begin my work with kids, especially those with HFA (High functioning Autism) and AS (Aspberger's Syndrome). As these kids and "neuro-typical" kids grow into young adults with no outlet or resources for physical activity they are bound to become inactive, unhealthy adults. They will have a very good chance of feeling like I do now...for the rest of their lives.
Not on my watch.
Battle. Battle. Win.
Dave Gleason
www.homeofficeworkouts.com
"Fast, Repeatable, Efficient, Effective"
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on 11/20/2008
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7.5
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Berries are bad...
nutrition, berries
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Blueberries, Raspberries and Strawberries - Do you love your berries?
Awesome, because your favorite berries are actually good for your healthy balanced meal plan.
They contain plan nutrients called anthocyanidins. These are incredible antioxidants and some have high levels of resveratrol, which helps fight heart disease and cancer. The next time you want something sweet, juicy and good for you; reach for blueberries, raspberries or strawberries and Eat Guilt Free!
Some fad diets say that many fruits and vegetables are the culprit for your weight gain because of their glycemic index. NO ONE has ever become fat eating fruits and veggies!
Eat well. Workout. Win.
Dave Gleason
www.homeofficeworkouts.com
"Fast, Repeatable, Efficient, Effective"
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on 11/20/2008
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6.3
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Sugar, Sugar and More Sugar
sugar
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Sugar, Sugar, Sugar - Often people think by drinking fruit juices or eating low fat fruit made snacks, that they are cutting out or eliminating sugar in their diets.
The facts are that some fruit juices have more sugar than a soda. Reduction of sugar is important for good quality health and weight management.
So many of us check the food label and look at calories and fat - only. Always check out the sugar content of anything you put in your mouth; even if you think it might be healthy for you. Remember sugar comes in many forms so just because you don't see the word "sugar" on the indgredients does not mean it's not there.
I am not advocating voiding sugars out of our diet completely. I am asking you to cut down on what you do take in and see what happens to your physique!
Check for sugar. Exercise. Win.
Dave Gleason
www.homeofficworkouts.com
"Fast, Repeatable, Efficient, Effective"
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on 11/13/2008
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6.9
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First Day Back - And a Lesson
human behavior, motivation
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Almost 3 weeks ago I was diagnosed with Lyme Disease.
I've just finished my antibiotics and like most human beings that take a prolonged absence from exercise - I'm having a bit of motivational crisis. I have not been able to workout as directed by the doctor for the first week. From there, even though most of my symptoms have subsided, fatigue has not and I just "don't have it".
I'm going to attempt one of my 10 minute whole body workouts today and see how it goes. As my energy level slowly rises I know my workouts and intensity will come back, and (as I always preach) it's all relative.
It is times like this that as a fitness professional I see an opportunity.
In this case it is an opportunity to see fitness not through my eyes...but through the eyes of others. Clients, prospective clients, and millions of inactive individuals feel as I do today but on a daily basis. Having empathy for the people we deal with on a daily basis is paramount and will help you, and them succeed.
It is not an opportunity for excuses not to exercise. It is an opportunity to feel a little bit of what others feel who might not LOVE exercise as much I do. With that said, a better understanding of other peoples point of view can help me guide, inspire and push them to new levels in a way that is appropriate for that particular individual.
We all need a push every now and then. What matters most is HOW and WHEN.
Thanks for listening.
Stay strong. Have empathy. Win.
Dave
www.homeofficeworkouts.com
"Fast, Repeatable, Efficient, Effective"
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on 11/13/2008
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8
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Retreat, Retreat!
god, human behavior
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This past weekend I attended a men's retreat with my church. I have put it off, finding an excuse not to go for the last seven years. Without a doubt one of the best decisions I have made in my adult life was to go this year. I won't miss another one.
We were in the woods of southern NH. We stayed in lakeside cabins with nothing to do except what all 150+ men set out to do - increase our relationship with God and learn how to be better men, husbands, and dads.
One of the most refreshing things, amongst many, was the overwhelming feeling I had of complete non-judgement. Every man there was focused on improving their lives through God, and helping their brother in Christ do the same. Period. It was such an incredibly positive experience...I don't think I can accurately put it into words.
The second aspect that comes to mind was the time that was purposely allocated for us to chill out! On Saturday we had from lunch at noon until 4:00 to do what ever we wanted, what ever we needed to do, to make the weekend successful. When was the last time you had any time at all when you didn't HAVE to be somewhere, taking care of someone or doing something.
I went into this weekend with no expectations, feeling like a hamster on a wheel and physically ill after being diagnosed with Lyme Disease 12 days earlier. I left a new man. I have peace. I am energized. I am recommited to making a difference in this world.
I felt the spirit of God and it was so wonderful it brought me to my knees. The closest thing I can relate it to was the joy I felt when my kids were born - and that's not even close!
So here's the question:
What does this have to do with getting you in shape?
There are two things that are very important to your fitness success that I learned from this weekend.
1.) Who are you surrounding yourself with? Make sure the people around you are a positive inf... read entire entry
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on 11/11/2008
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1.3
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The Biggest Loser Strikes Again...
biggest loser
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…and again, and again, and again.
First I would like to draw a comparison so you can see for yourself what make sense…and what doesn’t.
So you can see what is a quick fix, dangerous, unmotivating, fuel of incorrect concepts about fitness, and what is now apparently infecting the out of shape and overweight youth of the world as well.
Exihibit A
Mom in her mid 40’s who enrolled in a Biggest Loser Challenge at her local gym for 8 weeks. First what the “program” consisted of:
Ridiculously difficult weekly physical challenges
Calorie depletion
High Volume, single joint exercises
No rhyme or reason, progression or teaching
Training for symtoms - exhaustion, Calorie burn read outs on cardio equipment, sweating, etc.
A “final challenge” that had nothing to do with any other workout during the 8 weeks.
No long term strategies
Results:
7 pounds lost on the scale
14.5 inches lost
Could not wait for it to be over
Sore knees, right shoulder and lower back
Does’t want to stop exercising but “needs a break”
No hope or strategy on how to continue in a manageable way
Exhibit B
Mom of 2 in her late 40’s with a foot problem and no exercise experience.
The Program
45 minute fitness bootcamp class 2-3 times per week depending on how busy her life is that particular week.
Cut out the bad snacks and concentrate on eating “clean”. In her words, “I didn’t have to change much at all”.
The Results (so far)
Has dropped a size and half in 16 weeks
Loves working out
Has more energy that she can remember
Feels stronger than ever
Doesn’t ever want to stop
Can’t believe she could have so much fun getting in shape
These are not made up examples. These two women are very real and these experiences, though s... read entire entry
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on 11/6/2008
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8.9
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Obama-fied Fitness
barack obama, human behavior
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Last night the U.S. made history by electing Barack Obama as it’s first bi-racial President. I am a republican and did not vote for Senator Obama. However it sickens me to hear all of the cry babying this morning.
What he did is inspirational and he led people to believe that truly - ANYTHING is possible if you set a goal, stay focused on it and never, never give up.
I congratulate Barack Obama for overcoming, perservering and in the end winning.
Have you ever felt like you had a goal, a dream or an aspiration but there seemed to be huge obstacles in front of you?
Millions of people have fitness goals and never attain them. Some never even begin to pursue them because all they see in front of them are obstacles.
If you learned nothing from yesterday…you can do anything.
You can reach what ever goal you set out as long as it is based on reality.
I can tell you this, in-action will get you absolutely no where. Take action today and begin your journey toward being the most fit, healthy and energetic person you can be.
Take action. Don’t stop. Win.
Dave
www.homeofficeworkouts.com
“Fast, Repeatable, Efficient, Effective”
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on 11/5/2008
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6.8
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A Bigger Chest and Six Pack Abs in Two Days!
six pack abs, celebrity trainer, obesity
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Made ya look!
The headlines are every where. Some people are paid exclusively to write “great” headlines for companies selling you the latest and greatest potion, workout, or miracle machine. They are playing on your emotions and desires.
But most of us still fall for it. Why?
4 Weeks to the Perfect Beach Body!
Smaller Thighs in 2 Easy Moves!
Six Pack Abs the Easy Way!
Celebrity Trainer Jim Shorts and His Miracle Moves!
The truth is the cheesier the headline - the more effective it is. Believe me…I have spoken with the real fitness pro’s who train celebrities and it bothers them just as much. A-list trainer Valerie Waters (She trains people like Jessica Beil, Jennifer Garner and Matt Dillon) and I spoke about this a few months ago. We also discussed the reality that her clients train extremely hard and it does not happen over night.
So what is it about our human nature that allows us to fall for these types of advertising?
Did you know that on most, if not all, products we see on TV they come with atleast two disclaimers?
1. Results may vary or Results not typical.
2. This product will only work or works best with a proper diet and exercise program.
If we ran headlines about long term strategies, hard work, eating well and a whole lot of fun I guess it just wouldn’t be sexy enough for most people to buy.
Then again most people in North America fall into the category of obese or over weight. Go figure.
Time to wake up. Workout. Win.
Dave Gleason
www.homeofficeworkouts.com
“Fast, Repeatable, Efficient, Effective”
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on 10/23/2008
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6.5
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Are you a NOUN or a VERB?
fitness, human behavior, life, fat loss
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I must admit, sometimes I get my ideas from places that you wouldn’t think possible. If you read my posts often you know I draw parallels between things in life and fitness. That’s because I believe fitness is a life thing - not a “I need to lose weight” thing.
Right now I’m reading a terrific book. It’s called The Shack, by Wm. Paul Young. Last night I was really taken by some of the lines I read:
“…I will take a verb over a noun anytime.”
Now I don’t want to give you the context of this as I don’t want to spoil the book - I want you to read it on you own!
But more importantly I wish to talk about that statement and how it relates to life and your fitness.
Are you a NOUN?
Are you a static, non-moving loaf?
Or are you VERB?
Are you an ever changing, dynamic, moving, living, loving, growing, dancing and active participant in your life and in the lives of others?
Does your life look more like a noun…or a verb?
Here are three ways to turn your life into a verb:
1. Stop loving others more than you love yourself
2. Do something nice for someone unexpectedly
3. Be active most days of the week
Just how does this relate to fitness?
How will this make me lose fat?
Try it and see for yourself…I dare ya.
Be a verb. Be Active. Win.
Dave Gleason
www.homeofficeworkouts.com
“Fast, Repeatable, Efficient, Effective”
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on 10/22/2008
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7.3
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Band-Aid Fitness
fat loss, long term, fitness
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I’m feeling a bit under the weather today - head cold galore! I have to expect it now that we are in the full swing of the school year and my kids are bringing home colds and most of my clients kids are sick now too. With all that said, I try not to take any meds whether it be over the counter or prescription.
What does this have to do with you?
Most of the time the junk we put in our bodies is meant to treat the symptoms not take care of the cause. As I think about this there are many things we do in our lives to treat the symptoms…but do we ever really try to fix the problem(s)?
Obesity is a symptom.
What are we, as a society, treating?
Most often we are treating the symptom of obesity with fad diets, body transformation contests, dangerous supplements and even surgery. We are throwing money at the symptom and not attacking the problem.
What is the problem or the cause?
Lack of activity and poor diet.
The number of opportunities and services to attack the absence of winning, long term activity strategies and proper nutrition is limited at best.
Developing a plan that you can stick with 90% of the time is not important - IT’S EVERYTHING!
Stop putting a band-aid on your fitness boo boo because it is not the way to lose fat and keep it off.
Workout. Eat WELL. Win.
Dave Gleason
www.homeofficeworkouts.com
“Fast, repeatable, efficient, effective”
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on 10/21/2008
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8.1
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Low Cost Fitness in Tough Times
low cost fitness, whole body workouts
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Are you suffering from the same malady as millions of other people around the world? It’s called Lowincomitis (noun. Low-income-itis).
To many people are feeling the effects of having too much month at the end of their money. With that in mind, I have come up with a short list of low cost fitness solutions. This list is by no means exhaustive and before you leave your comments - yes I know I am not listing the obvious freebies:
*Body weight exercises
*Exercise Trails
*Outdoor type activities like hiking, etc.
*Playing with your kids in the park
*Track workouts
*etc.
This list is more for those of you who exercise because you know its important - NOT because you love it.
1. Host a neighborhood Boot Camp (Host often gets it for free)
2. Train with a friend or family member to split the cost of a trainer
3. Playground Workouts
4. Perform Better Equipment (Out fit your home gym for under $100)
5. Workout at home instead of the gym
6. Save time with 10 Minute Whole Body Workouts
The other piece of advice I can give you is to stay strong. Don’t give in to the financial ruin that is surrounding all of us. Keep exercising, stay healthy and you will be so far ahead of the game when this passes - and this will pass.
Be a survivor. Save money. Win.
Dave
www.homeofficeworkouts.com
“Fast, repeatable, efficient, effective”
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on 10/17/2008
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7.9
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Diet Confusion?
diet
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Most people are completely confused when the word diet or nutrition is used. Your body needs to have nutrients replaced, whether through foods being eaten or supplementation. Do you remember what you learned in elementary school about the four major food groups?
About the fact that food is a fuel?
As an adult, eating balanced healthy meals from these four food groups still applies. It is extremely important to remove the “junk food” from your meal plan and stick with healthy balanced foods. If you do not like certain things such as fruits and vegetables, be sure you are taking a supplement to get the nutrients you definitely need.
With that said, by far the most important thing to consider in a meal plan is how long you can realistically stick to it. If you can’t stick to it 90% of the time…it is not worth it.
There are diets that work and diets that don’t.
Choose wisely. Eat well. Win.
Dave Gleason
www.homeofficeworkouts.com
“Fast, repeatable, efficient, effective”
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on 10/16/2008
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6
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Read food labels CAREFULLY!
fat loss, food labels
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Don’t be fooled by advertising, claiming high in whole grains or FAT FREE. Get into a good habit of reading labels on the foods you are ready to buy.
While they may have messages such as Low Fat or Reduced Calorie written all over them, when you read the ingredient statement and label more closely, you may be Un-pleasantly surprised. Look for hidden sugars, preservatives, and saturated “bad” fats.
Taking just a bit of time to look at what is in the food you are buying can go a long way in help you lose fat. The fact is most people just don’t do it and by trusting what is on the label IN BIG LETTERS you can be mislead very easily.
Looking Below the line for Total Calories is a list of nutrients. A common mistake is to look at the total fat that may say for instance 6 grams and then has a 12% on the far right. This food may look like its pretty good…only 12% fat - that’s pretty low. This number represents the percenatage of your daily value.
If you look back up it will say Calories and then Calories from Fat.
Let’s say, for this example, that the total Calories is 130.
Now for the Calories from fat - 65 Calories.
That’s half! 50% of this hypothetical food is fat…only you can find many food labels that are misleading in the fat to total Calories from fat comparision.
What do you think would happen if every snack you consumed was 50% fat.
hmmmm. You get fat.
Read. Learn. Win.
Dave
www.homeofficeworkouts.com
“Fast, repeatable, efficient, effective”
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on 10/16/2008
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4.8
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Your Weight Loss Goals Are Making You FAT!
fat loss, weight loss
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I finally finished my report and I want you to have access to it first! You can check it out here:
http://www.youtube.com/watch?v=_rxMwLDDShs
In this report you will learn the real reasons behind fat loss goals as well as the process you must take to never have to start a weight loss program again. Pass this on to as many friends, family and loved ones you can.
You can access this report AND a 100 Calorie Snack Guide written by the author of the Carb Rotation Diet, Jayson Hunter by visiting my site - www.HomeOfficeWorkouts.com .
Read. Share. Win
Dave Gleason
www.HomeOfficeWorkouts.com
"Fast, repeatable, efficient, effective"
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on 10/16/2008
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4.2
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