Fitness Black Book » Diet Tips

Gone in 60 Seconds: One Minute of Activity to Avoid Storing Calories of a Meal as Body Fat.

admin — Tue, 21 Dec 2010 04:50:39 +0000

What if a brief exercise of 60-90 seconds done before eating, made it less likely that food would get stored as body fat?

Carb Strategies That I Have Found to Work Well for Staying Lean

admin — Wed, 15 Sep 2010 20:57:39 +0000

I love carbs, which is why I could never be 100% Paleo. I do eat Paleo meals and even occasionally have low carb days, but I can't imagine a world without carbs. I enjoy gummy candy and red vines when watching movies and this is a habit that I don't want to break. Anyway over the past 20 years I have learned a few carb strategies that allow a person to eat tasty carbs without putting on a bunch of excess weight. This stuff isn't ground breaking or anything, but I know it doesn't hurt to be reminded of these effective strategies. I will create a list of tips and put the ones that have helped out the most towards the top. Of course, I would love to hear your thoughts as well in the comment section.

Wheat Allergies – Blood Shot Eyes, Runny Nose, and Only Gluten Free Beer? Say it Isn't So!

admin — Thu, 10 Jun 2010 23:42:09 +0000

So I believe that wheat allergies are nature's cruel joke. By no means am I an expert on this subject, but I have just done a bit of research. I began noticing that I would get a runny nose after certain meals along with blood shot eyes.

Martin Berkhan – Scorch Through Your Fat Loss Plateau

admin — Mon, 19 Apr 2010 22:51:19 +0000

I have never met anyone who stays as lean as Martin Berkhan does year round. Martin has held at a steady 5-6% body fat for three years straight. He was a chubby kid growing up and simply figured out a methodology of staying lean without depriving himself of good food.

Hippies VS Jocks – Which Group is Healthier?

admin — Thu, 19 Nov 2009 21:34:51 +0000

Have you ever noticed that there are two entirely different health movements with very little crossover? There is the group of organic whole foods consumers and the group of people who buy health and fitness supplements. I used to be much more familiar with the typical GNC type of supplements, but didn't know squat about things like Kombucha, Cod Liver Oil, Spirulina, etc. I think both groups have some positive things to offer and I would like to explore that in this post. Note: I was going to name this article "Whole Food Stores vs Supplement Stores", but how boring is that? Plus, then I couldn't put up this sweet pic! (said in the voice of Napoleon Dynamite).

["Hey Man, check out this mean batch of Homemade Hummus!" ... "Bro, how many more sets you got left on the bench?"]

Eat Stop Eat vs The Warrior Diet

admin — Fri, 31 Jul 2009 03:52:39 +0000

Eat Stop Eat has now overtaken the Warrior Diet as the premiere intermittent fasting diet approach. Find out why!

Low Carbohydrate Diet or Low Fat Diet? It Depends…

admin — Mon, 27 Jul 2009 22:50:29 +0000

Low carbohydrate diets have received a lot of press the past few years. For someone who grew up under the "fat is bad" mindset, this took me a while to grasp. Although I look and feel much better when I eat fewer carbs, I know that this isn't the case for every single person. I'm the first to say that a one-size-fits-all mentality doesn't work when it comes to dieting. I will make a case for eating a less carbs than are in the standard western diet, but you can do so while avoiding extremes.

"Mindless Eating" – Why Do We Continue to Eat When We Are Full?

admin — Thu, 18 Jun 2009 18:21:49 +0000

I was doing some research online today and stumbled across a description of a book that made good sense to me: Mindless Eating. I haven't ordered the book yet, but I liked the parts that I've read so far. Food psychologist, Dr. Brian Wansink examines why we eat more than we should even when full. I'm the sort of person who can eat a full bag of chips, a bowl of candy, and basically anything placed in front of me. If it isn't near me I'm good, but if food is within reach for extended periods of time I will eat it all! Dr. Wansink has my eating-style nailed down to a "t"!

Is It Okay to Eat Right Before Going to Bed? "Yes" and "No"

admin — Fri, 15 May 2009 18:37:52 +0000

"Is it okay to eat right before going to bed?" This is a question I have been asked quite a bit recently. The problem is that it really depends upon how much you eat before going to bed and what your goals are. The crazy thing about this question is that everyone will give you a slightly different answer. The problem is that there hasn't been any study (that I know of) that talks about eating right before bed when it comes to getting really lean. I am going to speak purely from my experiences and observations of what I do in regards to eating right before going to bed.

The Paleo and Primal Diet. Eating Like a Caveman?

admin — Fri, 17 Apr 2009 03:41:49 +0000

Here is a quick outline on the paleo diet, or what some call the primal diet. Some of my favorite fitness blogs on the internet are big advocates of this way of eating and I just wanted to touch on some of the basics. The amazing thing about this way of eating is how wonderful it makes you feel. I certainly don't follow this 100 percent, but implement many of these ideas into my own diet. I still enjoy carbs a bit too much to be a true follower, but "go primal" when I can.

Why a "Junk Food Hangover" is a Good Sign!

admin — Fri, 03 Apr 2009 01:41:22 +0000

For the longest time, I couldn't understand why eating a sugary snack impacted me harder than most people. I thought there was something wrong with me. You see, when I eat during the day it needs to be light or very low-carb, otherwise I will yawn and feel groggy for hours after. How come some of my former co-workers can eat a burger and fries and feel fine and something like that would knock me out? They are full-blown junk food Rockstars, and I just can't hang with that type of partying!

"The Supplement Conspiracy" by Rusty Moore. Exposing the Supplement Industry!

admin — Fri, 27 Mar 2009 08:59:37 +0000

If you wanted to find out the truth about supplements, who would you turn to? A fitness magazine that makes a large portion of revenue from supplement company advertising? What about a personal trainer who is instructed by his or her gym to push supplements? Could you even trust an "impartial" fitness website that makes a large revenue from selling ad space to supplement advertisers? There is a "possibility" that you could get impartial advice from these sources, but I think your chances are slim.

Yo-Yo Weight Loss – The Natural Way to Lose Weight

admin — Tue, 24 Mar 2009 17:47:07 +0000

After I lose weight, I fully expect to gain a portion of that weight back. I call this yo-yo weight loss and I believe this is the way our bodies naturally respond to dieting. If you don't expect a weight gain in your quest for a lean body, then you may feel bad when it happens. I hear about so many people who give up and feel like failures the minute they put on 2-3 pounds. It is unfortunate because this is based upon a faulty belief system.

Southeast Asian Food – Does a Body Good!

admin — Wed, 18 Mar 2009 15:34:11 +0000

I've always been a fan of Asian food. Ever since I had my first taste of Chinese food I was hooked! I remember going to a family-style restaurant when I was little and sharing 6 dishes of wonderful vegetables and amazing tasting sauces. As I grew older I discovered a world far outside of the typical egg roll, sweet and sour, and teriyaki stuff that seems to be abundant everywhere. I became exposed to the amazing food of Southeast Asia. If you don't get to eat this on a regular basis, you are missing out!

How Much Water Per Day? Exaggerated by the Media!

admin — Thu, 12 Mar 2009 15:54:04 +0000

Have you been pressured to drink more water than feels natural? Are you constantly coming up short of the recommended 8-10 glasses of water per day? You will like this article! I'm going to examine current studies that question the logic of drinking 8-10+ glasses of water per day. Newer studies are showing that maybe you should follow your senses, instead of sticking to some rigid drinking schedule.

"Protein Guilt" – When You Wish The Meal Had More Protein.

admin — Mon, 23 Feb 2009 11:18:41 +0000

I used to be obsessed with protein. It was to the point where I would be bummed out when a meal didn't have some form of meat or dairy. I remember going to a friend's house and his wife made a delicious pasta dish, but it didn't contain any beef or chicken. Sad to say, I felt guilty that the meal didn't seem to have the typical 30 grams of protein that I felt was a requirement back in those days. I didn't enjoy the meal as well as I should, which looking back was extremely stupid of me. This post is going to clear up a few common protein misconceptions.

[Pasta, which is typically considered a "carb dish" also has protein. It is a high quality protein source just like an egg or chicken breast. Obviously it has less protein per gram than a chicken or egg, but it is a source of protein nonetheless.]I Used to Obsess Over Getting Enough "Protein Foods"

I use to structure almost every meal around some type of protein food. It would typically be chicken + a type of vegetable + rice. Other times it would be fish and red potatoes, or an omlette with a bit of cheese and vegetables. Whenever I wound up eating a meal that didn't contain a "protein food", I would feel like the meal was a waste or just empty calories that I didn't need.

Fat Loss – Strong Motivation is More Important than Details

admin — Wed, 19 Nov 2008 07:53:41 +0000

If you want to get lean badly enough, you will. I know this is a simple statement, but it is completely true. If you are not as lean as you would like to be, it is NOT due to lack of knowledge. If you don't have six pack abs or are not lean, but want to be then you just don't "want to" reach that goal as much as someone who has. You will reach almost every goal you set in life if your motivation is strong enough.

The Four Types Of Fat – Sorting Out the Confusion of Dietary Fats

admin — Sun, 26 Oct 2008 05:05:44 +0000

I was going to write a post on dietary fats, because I believe it is crucial to know what is good, what to avoid, etc. Instead of doing a "decent" post on the subject, I asked my friend Scott Kustes of Fitness Spotlight to write an exclusive post for Fitness Black Book.

Staying Lean on a Mini-Mart Diet

admin — Sat, 09 Aug 2008 07:55:42 +0000

Yeah, this is one of those titles I use to draw people in. I certainly don't recommend living on nothing but mini-mart food. That being said, I would rather go into a mini-mart than eat at most fast food places. Often times after a long day of work, I don't feel like going into a large grocery store. I can be in and out of a mini-mart in less than two minutes with a few passable food choices.

Why We Need Meat

admin — Sat, 19 Jul 2008 06:16:04 +0000

I'm really excited about this post! This is an exclusive post written by Mark Sisson of Mark's Daily Apple. What I like about it is that he is shaking things up here with a controversial subject: An article on why we actually NEED to eat meat (every other girl in downtown Seattle where I live is a vegetarian. I love it that he questions this trend).