A few weeks ago I talked about how I was considering jumping in full bore and trying P90X. I had heard it was tough, but when you think about it – so many things in life worth having aren’t easy to achieve.

After considering all the pros and cons and hearing from several P90X graduates (and P90X evangelists!) I decided to give it a try.

I got the class materials a couple of weeks ago and delved into them. The class takes a whole life approach to losing weight, eating healthy, and exercising to become fit. They give you a full nutrition and exercise program when you sign up, not just a workout program.

Nutrition Is Important

One thing that becomes apparent when you watch the introduction video is that the exercise in the course is not  going to help you to be fit by itself. In fact they stress that the diet and nutrition portion is also an integral part of the plan.

Quite honestly I think the nutrition portion is the part that I’m probably going to have more trouble with.  No, not because I’ll find the exercise easy – because I won’t, but because this is usually where my fitness plans break down – on the eating side.  My love of donuts and sweets always seem to do me in.

So I’m looking at the nutrition plans and hoping to carve out some sort of routine so that I can do this thing the right way.  All I do know is that I’ll be going to the grocery store later this week to get some better foods than what we have now.  Lots more protein rich meats like chicken and  turkey, more veggies and fruits.

Last Night’s Workouts – Night Number 1

So yesterday was my first day doing the P90X program.  I followed the nutrition portion of the program pretty well, eating healthy foods all day. I had a salad for lunch, healthy snacks in between and then grilled chicken, broccoli and rice for dinner.   I plan on trying to do the workouts in the morning once I adjust to it, but this week I’ll probably be doing the workouts at night.

Last night I did the first workout, the chest and back workout, and then the ab ripper workout.   Let’s just say it wasn’t pretty.

I struggled my way through the chest and back workout first.  There are lots of pushups and pull-ups in this routine.  If you want you can modify the pull-ups a bit to use a chair if you’re not confident in your pull ups  – or use bands to simulate pull ups.  I used a chair part of the time as my pull ups have never been very strong.  Something to work on.  I think I was still able to get in a pretty good workout. The pushups near the end I had to modify a bit and do from my knees -   as I started getting pretty tired.  Just goes to show how out of shape I am!

I was able to complete the hour long routine though, despite having to keep my number of reps significantly lower than the folks on the video.    As they say in the video, however, doing less reps when you start out isn’t a problem, just “do your best and forget the rest“.

On several days of the week you’re supposed to also do the ab ripper workout after your initial workout.  So that’s what I started to do.  Let’s just say that I made it through about 3-4 of the exercises in the ab ripper workout before i was complete toast.  I didn’t complete it. I was so sore from the first workout that I was just spent.

I have a feeling it will get better over time as my body adjusts to working out again, but let’s just say it was rough that first night.  The question is – did I miss something in the manual?  Are you supposed to split the two workouts out – one in the morning, one at night?

Sticking To It

So tonight I’ll be moving on to workout two – Plyometrics.   I hear this one is also good but will leave you exhausted. I can’t wait – my tired sore body and all.

Living in the culture that we do today where everyone is so concerned about appearance, about being skinny, and where billions of dollars are made by companies helping people to lose weight every year, these ads that I saw today from some vintage magazines seem very foreign.

Vintage Weight Gain Ads

The ads, which came from Vintage magazines from decades ago feature a variety of ads for different weight gain products. Some of the products featured, along with their hilarious taglines:

• Wate-On:  Don’t let them call you skinny!
• Numal: Skinny girls are not glamour girls!
• Kelp-A-Malt: I wonder how she did it… she was skinnier than I am!
• Wate-On (again): If you want to be popular… you can’t afford to be skinny!
• Ironized Yeast: A skinny man hasn’t a chance. I wish I could gain flesh
• Unknown product: Gain Weight!  Stop being skinny and tired!

Here’s a look at a few of the ads, click the images in the gallery below to view full size.

Granted, the ads come from a different era in the 50s and 60s when a “curvy figure” was en vogue and obesity wasn’t the epidemic it is today, but seeing these ads made me realize just how much things have changed. There is no way we would see these ads today.

To be quite honest, however, it’s not like the women in the photos post “weight gain” are overweight by any means, just that they’re not stick thin.  In some respects I think that’s a good thing.

What are your thoughts about these vintage weight gain ads?

Ads sourced from retronaut.co.  Head over for more weight gain ads on their post: Vintage Weight Gain Ads

If you’re in a time crunch and want a simple but highly effective metabolism boosting fat loss workout that only takes 15 minutes to complete then this is right up your alley.

Give it a go and let me know how it works for you:

If you’re anything like me (a glutton for punishment) and love a good challenge then you’ll LOVE this workout. Or you’ll hate me altogether

WARNING: This isn’t easy and will push you to your limits physically and mentally.

If you’re still reading this then I haven’t done a good enough job of putting you off yet have I?

Ok, if you’re determined to go through with it then here ya go:

High Performance Lower Body THRASHER Workout

Good Luck and let me know how it goes

About 4 months ago I mentioned on this site that I was going to be joining Weight Watchers with my wife.  At the time I really didn’t want to do it as I had a preconceived notion that the Weight Watchers program was mainly helpful for women – a program where women get together at meetings every week and talk about their feelings, and why they struggled to lose weight.

I know that notion wasn’t really a true one, but I think a lot of guys have that idea in their head.  Even Weight Watchers corporate has admitted as much in their new set of commercials in which they have several men who have been through the program talk about how they’ve been made fun of for joining what has traditionally been a female focused program, but how they don’t care cause they’re looking better now.

We joined the program at the end of January, and we’ve been attending weekly meetings for about 16 weeks now.  In that time I’ve lost an average of 1.7 pounds per week, coming out to a total weight loss so far of 27.2 lbs, see my weight loss graph in the sidebar.   (Disclaimer: People following the Weight Watchers plan can expect to lose 1-2 pounds per week).  At the meetings every week they recognize members who have reached goals that they’ve set.  One of the goals you start the program with is losing 5%, then 10% of your starting weight.  Since I reached that goal last night, as well as completing 16 weeks of meetings, I got recognized last night with my 10% weight loss keychain and 16 week commitment charm.

Now that I’ve reached that goal I’m setting another goal of another 5% of my starting weight loss – or another 13.5 lbs.  My ultimate goal is to weigh in at 200lbs.  I know I can do it, but we’ll see how long it takes.   If I continue losing at the current rate, it’ll take about 6-7 more months.  I think I can handle that. It took years to build it up, to lose it in less than a year is a good thing.

How Did I Lose Weight (So Far)?

So how have I lose the 27.2 lbs that I’ve lost so far?

• Portion control: I’ve cut back my portion sizes to more manageable healthier sized meals.  I’ve become more aware of what a good portion size is, and let me tell you, it’s a lot smaller than you think. We’ve been conditioned by the food industry and restaurants to think a healthy meal size is mega – when in reality you could probably share an average meal with 2-3 people.
• Healthier eating:  While I still struggle with this one to a degree ( I like my sweets!), I’m more apt to eat an apple or banana, or eat a salad than I was before.  I’m making better eating decisions.
• Being more active:  I’ve been more active over the past few months, especially using my Xbox Kinect and the fitness video games that I’ve bought.
• More portion control:  Ok, I’m mentioning this one twice because this has been the biggest piece of the puzzle for me.  Before I would sit down and eat the whole bag of chips. Now I’ll measure out a healthy portion size and eat that instead.  I’m still finding that I’m satisfied, but I’m eating a lot less, and actually losing.

Ok, so losing weight truly isn’t rocket science. It really comes down to eating healthier (smaller portions, healthier foods), and getting some activity worked into your daily plan. That’s it. The progress isn’t always super fast, but if you do those things you will lose weight.

I for one have become a Weight Watchers convert having seen how it can work in my own life.   It’s not just for the ladies, guys!

So now it’s onwards and upwards to my next goal – 15% of my body weight loss!

Are you trying to lose weight currently – and if so, how are you doing it? Tell us about your progress as well!

Read my review of the Weight Watchers program

Disclaimer: This site is an advertising partner with Weight Watchers.  I will receive compensation if a new member signs up through one of the links above. Please know that this review does discuss my true feelings of the program and how it has worked for me.

A few weeks ago I mentioned how I had decided to start eating healthier again, working out on a regular basis and using some supplements in order to help build muscle while dropping fat. At the time I was doing it mainly because my wife encouraged me to do it – to be her accountability partner and keep her motivated as well. Since we started, however, I’ve become pretty invested in the whole process, and have jumped in with both feed.

We ended up joining Weight Watchers at the end of January, and we’ve been attending meetings and doing the program ever since.  I’ve lost almost 25 lbs now, and feeling a lot healthier. We’ve both learned quite a few things through the program, some of which I thought I’d share here.

Things I’ve Learned While Losing Weight

• Exercise is important, but so is healthy eating:  I’ve always understood how important exercise was to a healthy lifestyle, but pooh-poohed healthy eating to a degree.  Now that I’m actually eating healthier and seeing even better results, I’m convinced how important both exercise and healthy eating are.
• Portion control can be a big problem: One of my biggest problems before that caused me to gain weight was no sense of portion control. I’ve learned very quickly how to limit my portions and food intake without feeling deprived.
• Moderation is key:  I’ve learned that you don’t have to deprive yourself, and you can still lose weight.  On the whole I’ve been eating healthier, but sometimes I’ll treat myself – and not feel guilty about it.  It only becomes a problem when you go overboard.
• Finding exercise you enjoy is important:  I’ve learned that you won’t be able to stick to an exercise regimen unless you’re doing exercise you enjoy.  For me that means playing Your Shape Fitness for Xbox Kinect, riding my mountain bike and running.
• Staying consistent despite setbacks is important:  You’re not going to have a good week every week no matter what you think. The important thing is to stay consistent over the long haul. That’s how you put weight on, and that’s how you take it off.  Slow but sure.
• Tracking what you eat can be an eye opening exercise:  One thing I’ve learned is that I eat a whole lot more on a daily basis as far as calories, fat and so forth than I realize.  By tracking I was able to keep this in check – and really appreciate how I got where I was.

So there are a few things that I’ve learned. What are some things you’ve learned while either losing weight or getting fit?  Tell us your thoughts in the comments!

For many people it’s difficult putting down the fork. The problems with obesity in America are at near epidemic levels and the healthcare industry is having a hard time educating and motivating the general public on the most effective way to combat this issue. It seems that more people too often take drastic measures to lose weight and often end up doing damage to their body. Often times the damage done isn’t apparent until later on in life.  Crash diets can be really bad for the body and it’s important to know how to diet and lose weight while not losing muscle mass.

Muscle mass doesn’t just mean the tissue on your arms and legs. A lot of people don’t realize that the heart is a muscle as well and losing too much muscle mass and affect the strength of your heart and spell long-term effects on your heart and your health. There are many tips and exercises that will help you lose weight while keeping on the muscle lbs.

Stay Hydrated

Around seventy percent of the body is made up of water and it’s an essential component to living. People often see liquid deprivation as a positive in losing weight. This is a big mistake and common misconception. When you get dehydrated, you’ll not only be shrinking fat but muscle as well. Keeping hydrated will allow essential nutrients to your body while shuttling waste material out. It’s also the mechanism that allows the brain to differentiate between your body’s need for food and its need for water. It also ensures that when you eat, it’s because you’re hungry and not because you’re thirsty.

High Protein Diets

Many studies have concluded that when a person goes on a high soy protein diet that it increases the body’s ability to burn fat while maintaining muscle. The essential part of this diet was the low fat intake. Protein is what allows the body’s ability to build muscle but some high protein foods are also high in fat. Soy is not one of these. That’s why increasing your intake will allow you to reduce your waistline in short order and not sacrifice your body’s health.

Remember, just because you’re losing weight doesn’t mean that it’s a good thing. You may be throwing away important tissue that’s essential to your health. These are two good tips to getting into shape the right way. Not every method of weight loss mean a positive and sometimes, even if the number on the scale is going down, you’re actually doing more harm to your body than if you were to just stay heavier.

The weight loss industry is one of the largest in the world. It caters to people, mainly in the West, who are desperate and willing to do almost anything to shed a couple of pounds. It’s the same in every language, whether the word is salud, gesundheit, or health, everyone’s after the same results: losing weight.

America leads the world in obesity rates, which has much to do with our increasingly sedentary lifestyle and propensity to drive everywhere. This has created a niche market and every few months a new fad diet pops up and promises the world. It’s usually a parrot of “total results with little or no effort”. For some reason people will believe anything and, as P.T. Barnum said, “There’s a sucker born every minute.” It’s so very important to recognize predatory diets that play to our collective ego.

Fad or craze diets can appear like a great idea and some may even deliver real results at first but it’s also important to recognize how harmful some of them are. At any given time there’s something on the market touting it’s revolutionary technique that you’d be crazy not to try. For example,

The HCG Diet: This is a hormone that your body produces when a woman is pregnant. People are taking this hormone for 26 days while eating only 500 to 700 calories a day. You’re also not allowed to exercise whatsoever. This is one of the most extreme diets out there right now and, though you will loose weight, you’re likely to do some serious damage to your body. It should be enough of a red flag when the diet tells you to take hormone injections and you’re encouraged to not exercise. The body isn’t meant to sustain that level of change without having side affects.

There are other diets out there that are just as, if not more, harmful to the body but this hasn’t slowed down their popularity.

The Cleansing Diet and the Paleo Diet are another two perfect examples of a bad idea put into action. Everyone remembers the Atkins craze that swept up the nation several years back. It was popular for a while and then people learned that it was terrible for your body.

Back in 2009 CNN reported on a history of fad diets and some of the are bizarre to say the least. Some of the examples include the parasite diet that was hugely popular in the early 20th century. The nicotine diet was another plan that was devised by cigarette companies in order to sell more product There’s no limit to what people will believe and these are just a couple examples.

The past is strewn with examples just like the ones above. People are tricked, or convince themselves, that somehow there’s a new approach to an old idea. Nothing can supplant the efficacy of good diet and exercise and there’s nothing that’s better and more natural for your body than eating healthy and partaking in physical activity.

A while back I talked about how I had bought a Kinect Sensor for the Microsoft Xbox 360.  I bought the sensor because I love checking out new technology, and because I just love playing video games in general.  The Kinect seemed like a bit of a game changer for the video game world, allowing you to control the video games, and the console experience without the aid of a controller.  As Microsoft likes to say, you “become the controller”.

While I was skeptical at first that the Kinect would be able to pull off the controller-less experience, now that I’ve had the sensor for several months I can truly say that I think they’ve done something special – and pretty darn cool – with the Kinect.  It truly is an immersive experience, and it is so easy to use – even for people who aren’t video game enthusiasts.  You know what I’m talking about – the folks that give you a funny look when you hand them a controller – and can’t remember which buttons to push.  With Kinect, they just do what comes naturally, and it just works.

Fitness Aspects Of Xbox Kinect

Since this is a health and fitness site, I’d be remiss if I didn’t mention the fitness aspect of the Xbox Kinect – and to me, this is one of the coolest things about the Kinect.  In the old paradigm being someone who played video games meant that you were a couch potato, and that you never left your seat.   Many of you know what I’m talking about, in fact you may be sitting there eating your Doritos and drinking Mountain Dew as you read this!

Now, with Kinect, pretty much all of the games that you can play are more active than the games in the past because you have to get up out of your seat, and actually move.

Because you’re actually moving, and breaking a sweat, just from the start you’re going to be doing better than you probably were before.  Add to this the fact that Kinect has a pretty good range of dedicated fitness games, and other dance games/etc that will get you even more active – and you’ve got the recipe for something that can help you get more active and actually lose some weight.

I’ve been using the Kinect now since November, and actively using it in an attempt to lose weight since January.  While I’ve been doing it in concert with healthier eating and diet, I’ve now lost about 20 pounds in 8 weeks.  That’s about 2-3 pounds a week!  Not too shabby!    I’m confident that others can do the same as it really does make fitness fun.

Details Of Xbox Kinect Package

If you’re thinking about buying a Kinect sensor and you already own an Xbox 360, here is what you will end up paying – and what you’ll get.

• Kinect Sensor ($149.99)
• Kinect Adventures Video Game

Of course this is only the sensor itself, and one game, Kinect Adventures. While Kinect Adventures is actually a very fun game that will really get you moving (I always break a sweat playing that game), most people find they’ll want to buy additional games.  Below I’ll look at some of the games I’ve found that work best for fitness.

Fitness Games For Xbox Kinect

Here are some of my favorite games for fitness – for Kinect.

Your Shape Fitness Evolved

Read my full review here: Your Shape: Fitness Evolved Review
From Amazon.com: Your Shape Fitness Evolved is a fitness-simulation game for Xbox 360 that is designed to deliver a 3D, controller-free fitness simulation experience like no other. Built around the camera, depth sensors and multi-array microphone of the Microsoft Kinect sensor peripheral,* the game allows for real-time motion capture of the players movements, facial recognition and both voice and interactive menu commands. This combined with Ubisoft’s Player Projection Technology, which enables the Kinect sensor to track up to a million data points on the player’s body, results in low lag and total player immersion in what is destined to be the most challenging fitness-simulation game to date. Additional features include: in-game instructors, multiple exercise classes, workouts created by real experts, progress tracking and multiplayer support.

EA Sports Active 2

From Amazon.com: EA SPORTS Active 2 with Total Body Tracking will include the innovative EA SPORTS Active heart rate monitor that provides constant on-screen monitoring, allowing users to capture intensity and optimize performance over time. Additionally, it will utilize the full body motion tracking ability of the Kinect Motion Camera, providing users complete freedom of motion. Users will also be able to track and share their workout data online through automatic uploading from their online connected console to their personalized EA SPORTS Active profile. 70+ Exercises and Activities – Create unlimited customizable workouts with over 70 exercises and activities to choose from, including foundational exercises like squats, lunges, and bicep curls. Enroll in the 9-Week Program – Designed by certified personal trainers, the EA SPORTS Active 2 9-week program provides total body conditioning using progressive exercise.

The Biggest Loser Ultimate Workout

From Amazon.com: The Biggest Loser: Ultimate Workout is an exercise simulation game for Xbox 360, based on the popular The Biggest Loser television series. Utilizing seamless physical player movements only possible with Kinect for Xbox 360, The Biggest Loser: Ultimate Workout is designed to evolve along with the player’s exercise routine. Featuring the cast and trainers from the TV show, the game’s 125+ exercises, 2-4 player support via Xbox LIVE, new challenges, customization and more the game provides a fun and healthy exercise outlet suitable for every member of the family, regardless of their weight, physical ability or age.

Dance Central

While this game isn’t specifically a fitness title, it does have a “workout mode” that will track how long you’ve been dancing. It’s a good cardio workout!

Conclusion

I’ve now had the Xbox Kinect for a few months, and my initial thoughts have been that the Kinect is a great tool in the toolbox for people trying to lose weight, and for those who are trying to stay fit.  It offers the opportunity to get up and get active, and offers a variety of ways for people to do that through the fitness games, along with other games that just get people active.

I’ve also got personal experience using the Kinect as a weight loss tool -having now lost 20 lbs using the Kinect and a healthier diet.  If you’re considering getting a Kinect, and using it to work out, I’d highly recommend it.

Have you bought the Xbox Kinect, and have you used it for the fitness games or otherwise?  Are you considering it?  Tell us what you think in the comments!

Read my full review of Your Shape: Fitness Evolved and Kinect Sports.

I‘ve been through the weight loss cycle a bunch of times. At times I’ve lost 20, 40 or even 50 pounds.   I feel like I’ve always been on a search for the best way to lose weight, whether it’s through a program like Weight Watchers or workout regime like with P90X, or if it’s through some fad diet.    The time that I lost the most weight was when 3-4 years ago when I lost about 50 pounds using a program found in a book called Body For Life.  While there are a ton of programs out there to lose weight, the best ones always seem to focus on the basics – to eat less and move more.

Eat Less Move More

To say you need to eat less and move more may be a simplification of things, but essentially it’s the truth.  If you want to lose weight, and maintain that loss you have to reduce your calorie intake, and be more active.  The programs that I’ve had the most success with – Body for Life and Weight Watchers, both have taken aspects of that maxim to heart.

Weight Watchers does really well on the end of eating less, helping you to control your portions through their PointsPlus program.  Basically they help you to control what you’re eating in a way that makes sure you don’t feel deprived.  They also encourage you to exercise more – even if it’s just a little bit more.

Body For Life also encourages you to eat healthier, and lays out some suggested meal plans and eating schedules.  What it does really well, however, is  on the exercise end of the spectrum.  It helps you to lay out a 6 day a week workout regimen that will help you to improve your cardiovascular fitness, in addition to increasing your strength.

Experts have long said that this is the secret to weight loss, but unfortunately it just isn’t sexy and it isn’t necessarily what people want to hear. It’s boring, and it takes time for it to work.  People too often want a quick fix, something easy.

The basics of weight loss are simple: Eat less. Move more. But consumers still flock to the newest best-seller diets, hormone injections, alleged hunger-controlling cookies, enthralled by glowing testimonials about sumo-to-svelte slimdowns.“There’s nothing sexy about ‘eat your fruits and vegetables,’ ” said Keri Gans, a registered dietitian. “We want to hear something else.”

“Consumers need to understand that health and the ideal body weight are not found from a gimmick. It takes hard work. The end result is long-lasting success.”

One man profiled on CNN.com did just what we’re talking about. He didn’t go with any fancy fad diets or any new programs. He just set out to eat healthier and started working out regularly.

There were no diet pills, shakes or detoxes. And no, it wasn’t caveman food, grapefruit, Twinkies, Taco Bell or Subway sandwiches.

Tony Posnanski’s 200-pound weight loss was straightforward, almost dull.

“I changed the way I ate,” said Posnanski, 34, who went from consuming 10,000 calories a day to 2,400. “I got rid of processed foods. I ate fruits, vegetables, lean meats. It is pretty boring, but the results aren’t boring.”

There was no immediate difference, he said. “My pants were still large after that first day. But I felt like I could do this. It was different.

“Before, I would tell myself I’m going to do this for a little while. That day, I was like, ‘You know what — I’m done. This is the rest of my life.’ “

That’s the key to weight loss, experts say. It can’t be a temporary fix; the changes have to be lifelong.

That’s really what it boils down to in my book. You have to change the way you view food, you have to practice moderation and portion control, and you have to do your best to be fit.  It’s not rocket science, it just takes motivation and persistence.

You Have To Change Your Lifestyle, And Stick To It

Part of the problem with workout programs and other crash diets is that they aren’t realistic to continue on a long term basis. You can’t stick to it.  Having that complete change in how you view food, exercise and so forth is what you need for the long term.  If you can’t stick with it long term, you’ll gain the weight back.

For people who hope for shortcuts, Klein said: “There’s no magic bullet to lose weight and keep it off.”  Smaller portion sizes (no fewer than 1,200 calories) and daily physical activity can lower cardiovascular disease risks, he said.

Posnanski, a former yo-yo dieter and restaurant manager, who gave up what he called “gimmicky” diets, shared how he has managed to sustain his weight loss:

• Monitor portions and keep track of food intake
• Stay away from processed foods, and eat mostly vegetables, fruits, lean meats and whole grains
• Work out one to two hours a day

“I don’t believe in quick weight-loss diets,” Posnanski said. “I believe in the rest of my life.”

For me, that’s where I’ve failed in the past. I haven’t done a program that I knew I could stick with. Instead I stuck with the program as long as I needed to, and then stopped – and got into my old unhealthy behaviors.

This time around I feel like I’m on a program that I can stick with long term, and I know I’m on my way to living a healthier life.

How about  you?  Have you found a program that you can stick with? Have you changed your relationship with food and exercise? Tell us your thoughts.

Disclaimer: This site is an advertising partner with Weight Watchers.  I will receive compensation if a new member signs up through one of the links above. Please know that this post does discuss my true feelings of the program.