Wednesday, April 16, 2008

Losing weight

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Fat No More Secrets 5 of 10 - Fat protects me from poor health and sickness

This is the fifth article of a series of 10 Fat No More Secrets. Because Losing weight is not just about dieting and exercising, it is also about identifying and letting go of the M.E.S.S. blocks that prevent your weight loss. M.E.S.S. stands for Mental, Emotional, Subconscious, and Spiritual.

Losing weight is not just about dieting or exercising as proven by the countless number of failed diets and exercise programs. First, you need to identify and let go of the many Mental, Emotional, Subconscious, and Spiritual blocks that prevent you from losing weight. I call them the M.E.S.S. blocks; they are limiting beliefs, thoughts, or fears that prevent your weight loss. If you do not let go of these blocks, you will continue to have an extremely hard time losing weight and, if you do succeed, you will continue to gain the weight back.

In certain cultures such as Asian and African cultures, there is still a perception today that thin people are not healthy and being overweight is a sign of health.

For the longest time, I, too, associated being fat with being healthy and strong. I believed subconsciously that my fat gave me strength and energy, and I would have much less of both if I was thin. I was convinced at a subconscious level that being fat or overweight was best for my health and fitness. A few years ago, as I started to get thin, I began having health problems. Once I released the belief that I could not be healthy if I was thin, my health problems disappeared.

A famous actor and singer, was recently quoted in a magazine, saying: "I could not be a size 0. I just don't see how I could get down to that size and still be healthy. It wouldn't work..." On the same note, I heard from many of my clients that they were afraid of becoming sick if they were too skinny.

If you have the subconscious belief that being fat is healthy and you cannot be healthy if you are thin, no matter how hard you try to lose weight, you will not succeed.

Being fat, then, becomes a false protection against poor health and sickness. These beliefs could not be further from the truth as obesity is a major cause of preventable death in America. Being overweight or obese increases the risks of many diseases and health conditions such as hypertension, heart disease, Type 2 diabetes, colon cancer, and more.

Here are some other negative side effects of poor nutrition and being overweight: You will find you are exhausted all the time, and your energy level will be extremely low. Your liver will become unhealthy, and you will need to detoxify it regularly. You will have huge cravings for food because of a food addiction. You will have mood swings from being happy while you are eating and depressed afterwards. Your blood sugar and cholesterol will be high. Your body fat ratio will be extremely high. You will continue to gain weight. You will often be depressed when you overeat.

These distorted beliefs that being fat is healthy often come from your past generations and immediate family and you need to let them go if you have them. To ensure that you feel healthy losing weight, you need to let go of the following M.E.S.S. blocks to weight loss: "fat protects me from poor health", "I will be in poor health if I lose weight"; "thin people get sick; "I will become sick if I lose too much weight". You will not be able to achieve permanent weight loss until you let go of these distorted beliefs.

By Marylin Stompler, Author of Fat No More, Release the Subconscious Blocks that Prevent your Weight Loss - International Speaker and Life Coach, President and CEO, Fat No More Corporation, . Go to to receive your FREE eBook Fat No More Secrets, Ten Key M.E.S.S. Blocks that Could Prevent your Weight Loss.

5 fat loss myths that you must not ignore!

I recently gave a presentation to about 70 females on the subject of fat loss and the common methods we use to attempt to rid ourselves of excess body fat. During my research for the talk, I unearthed a large amount of material that supports my belief that most of the world's population are being misled in their quest for a slim, but healthy body, that so many of us crave!

Does it feel like the whole idea of fat loss is only possible for the genetically gifted...

Are you searching for the quick fix that will trim away body fat overnight?

Or are you still waiting for our "trusted" pharmaceutical companies to produce the ultimate weight loss pill that will solve worldwide obesity problems...

Sharing some of the following facts and myths with you is not going to be easy for you to stomach, I suspect that you'll be shocked, dismayed or maybe you'll feel that none of what I tell you is true.

In fact I am fairly sure you'll dispute much of what I report, so I ask you to check my sources, read for yourself the studies that I cite. You'll be as shocked as my audience when you really do discover the truth about fat loss!

Myth 1 - Skipping meals and snacks is OK if I want to lose fat! Do you skip breakfast, the odd lunch, or maybe you don't eat at all for a whole day, because you "don't feel hungry"?


There is nothing worse for your metabolism than irregular feedings.

Eating 6 meals a day compared to just 2 meals a day of the SAME caloric value total for the day, will result in more fat loss!

Check out study no.1 to discover why eating every few hours is ESSENTIAL for fat loss!

Myth 2 - A calorie is a calorie

Unfortunately NOT.

Eating a diet of refined carbs and low fat will actually make you fatter, than a diet of low carb, high fat of the same caloric value!

If you think about it we have been told by the FDA in the US to reduce the amount of Fat in our diet and replace it with carbs like bread and pasta. The food pyramid clearly showed this!

Sadly it is all those refined carbs that have been adding to our waist line and not the fats.

Study no.2, proves that a diet high in fat actually resulted in MORE fat loss!

Myth 3 - You must only train in the "fat burning zone" to lose fat!

Probably the biggest myth in the world of health and fitness today, and one that drew the most gasps and head shaking in my audience!

The fat burning zone DOES exist BUT, it is NOT an effective workout strategy for overall fat loss.

How can that be?

To be honest you don't need to read the studies to prove this, you can see for yourself in the gym. How many people do you see going to the gym week after week for months on end, doing their fat-burning zone workouts, BUT never actually changing shape?

The nail in the coffin of your fat burning zone workouts is crystal clear study no.3 comparing a 'diet only' group to a 'diet and exercise' group. The exercise consisting of a 45 minute "fat burning zone" routine, 5 days a week for 12 weeks.

The abstract from this study states: Results indicate that moderate aerobic exercise training during a 12-week period has no discernible effects on body composition.

i.e. fat burning zone workouts do nothing for losing body fat!!


Myth 4 - Calorie counters on machines are useful for fat loss...

We've all done it, waiting for the calorie counter on the treadmill or cross trainer to tick by 400 or 500 calories burnt during your workout. We can then feel all virtuous as we tuck into our post workout coffee and chocolate muffin, safe in the knowledge we have "earned" it.

Unfortunately, calories burned during your workouts are not significant when you want to lose fat!

Study no.4 compared endurance style workouts to higher intensity interval training where the number of total calories burned during the workout, was over twice as much for the endurance group than the intervals group.

You would think that the endurance group would logically lose more fat given that they have burned more calories in total? However the intervals group lost NINE times more fat than the endurance group!

Those calorie counters on your exercise bike are really worthless, my advice, cover them up!

Myth 5 - Crunches will get rid of your belly fat!

How many crunches do you do each day? 10, 20... maybe 50, 100... or maybe more?

Any self respecting fitness professional will tell you that "spot reduction" doesn't work! If it did, all the people doing 100 crunches a day would be walking around with a perfect SIX PACK, but flabby butt and thighs! It just doesn't work like that!

So quit wasting your time and effort on this ineffective exercise and have a go at doing some of the more effective methods instead...

THREE truly effective ways of getting rid of body fat

1. Drop the refined carbs from your diet. Eat more high quality proteins and unrefined carbs in the form of fresh fruit and vegetables. 2. Do some short, sharp and very effective interval workouts. 3. Get your trainer to show you some intensive ALL BODY resistance workouts, utilising large muscle groups as much as possible!

Each of these methods will achieve the necessary result of boosting your "basal metabolic rate", this is your 24/7 fat burning system in your body.

Utilise all 3 methods and fat will literally melt away!

12 weeks is a relatively short time period in your lifetime, and this is all it took for Claire to drop over 5% in body fat, and drop 2 dress sizes utilising the same three methods of fat loss. With renewed confidence in her body and her structural health too, she is now embarking on a new sporting passion of rock climbing....

So what would you do with your new body?

Whilst you may not want to believe that these 5 myths really ARE myths, I urge you to follow up on the studies I cite and see for yourself!

Better still, would be to get down to your gym, adjust your nutritional habits, and try out the EFFECTIVE methods for yourself.


Study 1. Iwao, S., Mori, K., Sato, Y. Effects of meal frequency on body composition during weight control in boxers. Scan J Med Sci Sports 6:265-272, 1996 Study 2. Effects of a low-fat versus a low-carbohydrate diet on adipocytokines in obese adults. de Luis DA, Aller R, Izaola O, Gonzalez Sagrado M, Bellioo D, Conde R. Study 3. Influence of diet and/or exercise on body composition and cardiorespiratory fitness in obese women. Utter AC, Nieman DC, Shannonhouse EM, Butterworth DE, Nieman CN. Study 4. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Tremblay A, Simoneau JA, Bouchard C.

Tim Goodwin is a fitness professional specializing in help the busiest people achieve more with their amateur sporting interests, and at the same time ridding them of excess body fat. Visit to get a free 18 page report "How to lose weight even when you are really busy" containing a full 4 week program which you can start today!

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