4 Metabolism Boosters

Here’s the bottom line: If you don't increase your body's burn rate or metabolism, you won't be able to burn the fat you want to get rid of.

That’s it. THE bottom line.

I’m going to give you 4 ways to boost your metabolism, lose inches, and eliminate the fat?

“But wait Tim! Doesn't your metabolism slow down with age?”

Yes, it does. But...if you follow the tips I outline below You can prevent your metabolism from slowing down.

Heck, you'll increase your metabolism! And reverse the aging process!

But you must avoid the hype. I’m talking about those heavily marketed metabolic boosters. They’re BS. So don’t be fooled by catchy signs and slogans, tight bodied models, and the other deceiving tactics they use.

Here's the truth about the top 4 metabolism boosters and how you can use them to burn the fat.

1) Strength training

Strength training should be at the core of any fat loss program. It boosts metabolism up to 10% after a training session. The lean muscle that strength training helps you build will firm and tone your body like nothing else out there. Strength training MUST be a part of your fat-blasting workout routine.

2) Breakfast

Research shows eating breakfast is associated with successful weight loss. Breakfast increases metabolism because it breaks your overnight fast. Hence the name ‘break-fast’. So make it a habit to consume some protein, fiber,& fruit (& even veggies) at this time. This will keep your appetite in check till your next meal.

3) Eating every 2-3 hours after breakfast

You’ve heard it before. Eat 5-6 small meals per day boosts metabolism and
can help control cholesterol. Try and split your meals up into smaller meals that can be eaten over the course of the day. This one simple tactic can be the difference between becoming a fat burner or a fat storer.

4) Interval cardio training

Interval training causes a greater increase in post-exercise metabolism than regular cardio. It doesn't matter how many calories you burn during a workout. What matters is how much you burn after the workout. Interval programs lead to more weight
loss than a long, slow cardio training program.

There you have it. 4 ways to immediately boost metabolism and burn the unwanted body fat.

Hard work and proper nutrition burn more calories and help you lose fat. Our clients prove that day in and day out. On the other hand, magic pills and potions just don't work. But that shouldn't be a surprise to you.

My advice...

Add the foundation of our system into yours. Strength training, intervals, mini-meals, and breakfast should be in your weight loss plan and you'll burn body fat fast thanks to your increased metabolism.

To learn how you can boost your metabolism and get serious health fitness and weight loss results! Request a complimentary fitness & nutrition consultation or call our office at 314.480.5879.

To boosting your metabolism,

Tim


http://www.ftladue.com/

P.S. - Don't Wait Until It's Too Late To Get Your Body Back! Register Now For A complimentary consultation With Fitness Together.

P.P.S - Not Ready For A Consultation Yet? No Problem. Request a complete Fitness Information Packet.

Are The Rumors True?

Yes. They're true.

Rumors were floating around that some saw me on TV. And yes! I was on TV last Saturday. At the Cardinals/Red Sox game. It was nationally televised on Fox. And the Redbirds took 2 of 3 games from the Sox. Go Cards!

The best part...I was sitting Row 2, Seat 1! AMAZING!!!

So every time a left handed batter stepped up to the plate...there I was. Front and center.

And even better was getting to stand and cheer as WE won. Redemption baby! (2004;)

That's a few of my friends and I. You can see the 'Green Monster' in the background. On a side note, I will say the Sox fans were great. And Fenway was gorgeous.

Don't forget to read about our latest success story below. You won’t believe Dennis' progress.

Make it a great week!

Tim Chudy

"Whatever you're doing, keep it up!"

That's what the Doctor told Dennis last week.

When Dennis began with us last year he had signs of fatty liver disease. His Doctor told him they’d keep an eye on it. But diet and exercise would help reduce the condition.

Here’s what he had to tell me last week:

“Hope all is well with you. Carey is doing a great job as my current trainer. I had my annual physical last week and wanted to share some results with you. Last year my blood work showed some elevated liver enzymes. My doctor wanted to be on the safe side so I had a biopsy and the results showed a slight case of fatty liver disease. He said we should keep an eye on this and that diet and exercise would help to reduce this condition. My blood work this year showed no signs of elevated liver enzymes. All other stats on blood work are excellent. I also had a stress test and EKG which came back with excellent results. My doctor was pleased with this and also pleased that I weighed in lower than a year ago. He told me that whatever I was doing, that I should keep it up. This was part of my motivation for starting a routine with a personal trainer. This is a major victory and accomplishment and I wanted to share this with you. I feel great and want to thank you and your staff again for helping me achieve my goals.”

A job well done Dennis.

So what will the Doctor tell you at your next appointment?

Will it be, “Whatever you’re doing, keep it up!”

Or will your Doctor come closer to you, take your arm and with a very serious and concerned look speak these cautionary words… “Your weight, body fat, cholesterol and blood pressure concern me. Your quality of life will continue to diminish without adequate exercise and better nutrition. Don’t wait until it’s too late to get your body back...you must start now!”

It’s a reality you’ll face sooner or later.

Whether you admit it to yourself or not.

Last week I sent an email about Tim Russert and his unfortunate fate. I’ve added it below for you to read.

But know this…You are NOT bulletproof. You must be doing something about your health.

Because it’s not a matter of IF, but WHEN.

So what will you do?

All of your power is contained in a simple decision. A simple choice. You can decide right now to choose health.

If you do, you will never ever regret it.

I cannot say the same for the alternative.

Every month in our Richly Rewarding Living Newsletter our SuperClient of the Month is on the backpage. And every month you see another person that has empowered themselves by making that choice. It’s the surest thing you can do for your life.

The time is NOW. The person is YOU.

There is no reason in the world for you not too.

No excuse will do. The motivation is there – you want to look AND feel better about yourself. The information is there – get it at our website http://www.ftladue.com/. The help is there – sign up for a consultation or infopack. The commitment is there – you just have to decide and choose your health.

Take your first step and get your body back!

To your health and fitness success,

Tim

Sunday Mornings Won't Be The Same

This was an email I sent the day Tim Russert passed.

It’s just past the close of the workday on Friday, and you’ve probably heard by now that Tim Russert, host of Meet the Press died today of a heart attack. Tim was 58 years old.

My Sunday mornings won’t be the same.

And I love Sunday mornings. I don’t know about you, but I take them slow. Real slow. I still like waking up early, but I really try and enjoy my morning. I’ll even go to church Sunday evenings to make my mornings longer.

Once I brew a fresh cup of Starbucks coffee, I’ll tune in to the Meet the Press. I enjoy politics and even though I don’t have cable, I try to stay up on what’s going on.

Tim was known for being a hard hitting, tough interviewer. I loved his due diligence and preparation for the show. He always had done his homework and had his arguments and challenges were ready to go. He’d pull quotes from years and years back to challenge the guests on his show. Regardless of the guest or topic I knew I would see a great interview and learn something on whatever it is they were talking about.

If you wanted to make it in the political world you’d have to go through Tim. And of all of the anchors out there, I believe he was one of the few that were truly bipartisan. He was criticized from both sides. And praised by both sides. He was always fair and worked tirelessly straight down the middle.

Tim Russert will be missed. My thoughts and prayers go out to his family.

But this has to make you think…

Tim was only 58 years old. To me, he looked young, vibrant and full of life. His passion truly showed through his work and book he wrote. Sure, he also looked liked he carried a few extra pounds. But did it really come to this?

It was reported he collapsed and died of a heart attack. Attempts for revival were unsuccessful. I still can’t even believe it.

So it makes you think…life is precious. Life is short. And any one of us could go tomorrow. I’m not trying to sound gruesome, but just facing the reality of it.

I just spoke with my bookkeeper whose husband went in for shoulder surgery only to find out he needed heart surgery. Stint and angioplasty. Just like that.

This is for real. Don’t think you’re bullet proof.

As a health and fitness professional I have to wonder if he was in good health. Did he have a family history of heart disease? Or was his weight, diet and exercise the contributing factors to his health?

I’ve coached hundreds of committed men and woman to lose weight, burn unwanted body fat and increase strength. In addition to those goals, every single one of them makes that commitment for the long term health benefits as well. It’s usually not top of mind unless you’ve just experienced a heart attack or some other sort of immediate risk. And seeing Tim pass so early in life should make you think. It should make you concerned.

Are you taking steps to prevent a heart attack at 38, 48, or 58 years old? Or are you living on a direct path to a future like Tim’s?

With every ounce of motivation that I can muster for you, I hope and encourage you to take the preventative path. Please look at this seriously. This is YOUR LIFE we’re talking about. 58 years old is too young.

Do you need a fitness coach to help you? No. Not necessarily. You don’t have to go to the doctor if you have a pain in your knee. But will it help? Of course.

It’s the quickest, surest way to guaranteed results possible. If you’re ready...or you think you might be, then request a complimentary consultation here. If you’re not, then request our complete infopack. Regardless, please do something now. Don’t put yourself in a position of woulda, shoulda, coulda.

To your health and success,

Tim Chudy
Fitness Together

P.S. 58 years old is too young. Heck, 78 years old is too young. Start taking preventative measures NOW! Start exercising and cleaning up your diet. You can find a lot of immediately usable information at our website, www.ftladue.com. But if you need help, please call us.

Do you know what's in that?

It’s Wednesday evening. You just got home from work, there’s nothing to eat in the house and the kids are starting to complain because they’re hungry. Not to mention you yourself have not eaten since the handful of almonds you scarfed down before your meeting.

So out to dinner you go. Kids in the car and off to…Applebee’s, Mexican, MickyD’s, or another similar spot.

Sound familiar?

Of course it does. In our fast paced world, eating out is a fact of life. It’s quick, easy, and tastes good.

Well, the unfortunate part is staying on your nutrition plan while eating out. Yes, I know you might order the chicken salad, or the grilled chicken and veggie entrée, but even if you do, you’re not necessarily in the clear.

A study done at the University of Arkansas looked at how accurately consumers estimated the calories, fat, and other nutrient levels in foods they ordered. What they found was that most people underestimated the levels of calories, fat, saturated fat, and sodium in menu items. In fact, the items ordered had two times more than what the person thought!

Hmmmm. Interesting.

But there’s more…

A Scripps Television investigation ordered food from chain restaurants in 8 different cities around the country. What they found was shocking. And it fired me up! It’s disappointing, and flat out deceptive.

When the food was examined they found it to contain DOUBLE the calories and fat that the menu item was labeled for. For instance, Macaroni Grill’s Pollo Margo Skinny Chicken is listed as having 500 calories and 6 grams of fat. The test showed it having 1,022 calories and 49 grams of fat!!! Chili’s ‘Guiltless Grill’ Salmon listed as having 14 grams of fat, but revealed 35 fat laden grams of fat! Can you believe that? And the list went on.

And it gets worse.

Macaroni Grill apologized for the incorrect information. Gee, thanks a lot. The spokesman went on to say, "On occasion, in restaurant preparation, portion size variances and guest customization of menu items can impact nutritional content. To the extent that any of the items were not prepared to our exacting standards, we apologize to our valued guests."
“Impact nutritional content” by 500 calories and 40 grams of fat?! I don’t think so. Unless you’re drizzling lard on your food nothing should impact it that much.


That’s deceptive and they’re misleading us to believe we can eat healthier so they can line their pockets with more money.

Macaroni Grill's parent company, Brinker International, which also owns Chili's and On the Border, uses independent labs to test nutritional content. I’d venture to say their other restaurants aren’t too far off.

You can read the full article here.

So once your blood pressure returns to normal after reading this, what can YOU do to avoid the lies and deception of restaurant food? Here are 3 tips I suggest you start practicing immediately. You can also call our studio to set up a nutrition consultation and find out the good, bad, and ugly of your diet and how to fix it.

1. Order smart. Order all of your dressings and sauces on the side. Use them sparingly. Eighty six the fattening stuff like butter, cheese, and fried foods.

2. Practice portion control. The normal menu item is 2 -3 times what a serving actually is. Stuff like pastas, breads, meat, and main entrees should be cut in half. Apryl, our FT Ladue Manager, always gives the tip to get a To Go box right when they bring your food out. This way you can immediately put half of it away so you don’t mindlessly eat the entire portion. And, now there is such a thing as free lunch!:)

3. Don’t eat out! (as much). I’m a realist and know that everyone eats out. Unless you have all the time in the world to cook and prepare your meals and you never travel and socialize, you will eat out. But you don’t have to do it every other night. Limit your restaurant trips to twice a week. If you know you’re going out with friends on the weekend, prepare your menus for the week and don’t get caught stranded during the week.

Follow these tips to keep yourself on track toward your health, fitness, and weight loss goals. But remember, you must use caution when you’re not preparing the food yourself.

To your success,

Tim

P.S I have an idea on my ‘list’ (but it’s waaaay at the bottom) that would help people make the right choices at specific restaurants in the St. Louis area. And no, Ted Drewe’s is not on the list:) If you would like to know good choices vs. bad choices, or just some general help and guidelines with eating out, post a comment or email me. If I get enough response I might move my idea up on the list to help you!

Finally...they 'get it'

For years I've been touting how using weight and BMI (body mass index) which is calculated by using a person's height and weight, are the WRONG indicators to measure someone’s health and fitness.

Measuring someone's body fat percentage is the RIGHT way and the BEST indicator for health and fitness.

A recent survey by the Mayo Clinic discovered that a majority of Americans that are of normal weight actually have a high body fat percentage. (Up to 20% for men and 30% for women)
And believe it or not, they’ve actually named this new ‘phenomenon’! It’s now called Normal Weight Obesity. Can you believe it! I can’t.

The statistics on overweight and obesity in our country are alarming. And they continue to rise. But now we have ‘normal weight’ obesity.

I will tell you at first read I was a little fired up. But after thinking about it and letting it soak for a bit, I’m actually ok with the new name. Here’s why...

Let’s pretend you’re of normal weight. Maybe you have some extra weight, maybe you don’t. But for argument’s sake, let’s say you're in a normal range.

After a trip to the doc’s office, looking at your charts he says to you, "You’re in pretty good health, but since your last visit you now fall under the obese category." "What? I’m not fat! That can't be right."

If that would motivate you into incorporating exercise into your daily schedule and motivate you to begin eating a healthy and more balanced diet, then I’m all for it. And kudos to your doc!
But if this is another way to add on ‘problems’ and adjust the categories to push more pills, then it’s flat out wrong. (I believe it’s the former.)

But let this be a warning to you. If you think you’re within a normal weight range, then yes, you might be. But it is body fat that is most important. Getting this measured is vital to help you determine just how healthy, or unhealthy, you are. If you would like to receive a complimentary body fat test please call me or email me to set up a time to do so. It only takes a few minutes and is easy to do. It’s far from embarrassing, and most importantly will help shed some light on where you stand with your TRUE health and fitness.

Are Wii getting fit or not?

I was getting ready to post a blog on body fat and BMI when another day of constant Wii Fit headlines came to my inbox. If you're not familiar with Wii Fit, it's Nintendo's new fitness game. As far away from gaming that one could be, I thought I'd still give you my two cents on it. But keep in mind, I have not actually used this. I don't see myself playing it anytime soon either. I just never got into the gaming thing. I was too busy being the Ozzie Smith and Michael Jordan of my neighborhood! But if you have kids, you might be hearing about it if you haven't already.

Let me first start by quoting Dr. Judith S. Stern, professor of Nutrition and Internal Medicine at the University of California, "My understanding is that Nintendo is saying that if you track BMI, and by using this program, that you'll improve your BMI, or lower your BMI. I say baloney to that. In fact, I'm sure you'll see very little change in BMI. It's not just BMI you want to look at, but how fat you are. When you are physically fit, you tend to replace fat with muscle, and your BMI probably won't change...I really think it's false and misleading."

Oh Baby!! Wii are on the same page. What's more interesting is that before seeing headline after headline of Wii Fit, I was going to post an article about the differences of BMI and body fat percentage. A new study by the Mayo Clinic has shed some light on what I've been talking about for years...body fat is more important than BMI! I'll post that over the weekend for you to see. But back to what Wii were talking about.

Wii Fit includes a balance board and software for about 90 bucks. When you begin, it takes your weight and gives you your BMI and then scores a balance test to give you a Wii Fit age. One personal trainer in his 20's was aged at 39. What does that mean? Most of our FT clients are between 35 and 65. I can easily point to them and argue that they are more fit than a LOT of people in their 20's. And then of course giving BMI vs. any other measurement. What about cardiovascular endurance, muscular strength, flexibility or body circumferences?

Once you get started, you can do yoga, strength training, aerobics, and balance games. One thing to keep in mind is that if this is getting people off the couch, I'd venture to say that they are not exercise savvy. This means that their form could be far from correct and the risk of injury is higher than normal. For example, it would be easy to cheat on lunges or pushups and risk injury or not maximizing the exercise.

But those that tested the Wii said the yoga was "pretty cool" and the hula hoop was "fun, and a good way to get your heart rate up". Another commented on the other games like soccer and skiing “It’s really fun — the games are the best part of this thing!”

The bottom line: Wii Fit is a fun way to get some activity, but I don't foresee this taking the place of gym memberships or personal trainers. People buy and play video games for fun. And that's the way it will remain. Of course, the first Wii Fit success story will make me eat those words!

To your health,

Tim

P.S. I'll post my article on the Mayo Clinic study this weekend. If you don't know your bodyfat, you'll definitely want to read it. I've got a little bit of work on Saturday and then some good 'ol R&R. I hope you have a safe, fun, and enjoyable holiday weekend!