Friday, February 10, 2006

Tips on losing weight and a Must Read

Tips on losing weight

I used to work for a gym chain here in California. I won't say the name because I'm not authorized to speak for them. I was a Certified Fitness Counselor, and I know a little bit about losing weight.

If anyone is interested, I'll share a few tips.

Do not eat right before bed. In bed, you sleep. Your metabolism slows down and your body rests. If you eat a lot before bed, you will gain weight. It's a trick people who want to gain weight do. I used to eat a milkshake with an egg and a can of beer in high school right before I went to bed and it helped me bulk up. So if you want to lose weight, don't do that.

Walk, don't nap after a big meal. This will help your metabolism. If you nap, your metabolism will slow down. If you walk, your metabolism will go up.

Stop snacking on junk food. But do snack. Suggestions? Carrots, celery (without dressing unless it's a vinegrette, which are good fats), apples, pears, grapes. Notice what those all have in common?

Do not skip breakfast!!! You will slow your metabolism down when you skip breakfast.

Chew your food. Give your digestive system time to do its job.

My wife and I took a Caribbean cruise in '03. The ship has seven stories. One thing we noticed was that obese folks took the elevator and slimmer folks took the stairs. No coincidence there. So take the stairs, and walk or ride your bike for milk or beer runs, a quick stop to drop off your mail, the video store, etc. Drive less, walk or ride your bike more. Your body will love you for it.

And now, the secret formula - calories in vs calories out. Yes, it's that simple. The thing is, we all burn at different rates. So you want to do things that speed up your metabolism. Eating Bon Bons while watching soaps slows down your metabolism. Rigorous exercise speeds it up.

I strongly suggest to both men and women boxing and wrestling. Yes, women can wrestle. You might find it quite fun. Both boxing and wrestling are some of the toughest exercises you can do. That's why that Tai Bo guy's a multi-millionaire. It works. It would suck as a martial art, but the women who do Tai Bo for awhile are all in great shape.

You have to change your diet too. Cut down on crap calories. I don't think I need to explain to anyone what crap calories are. I'm pretty sure we all know what I'm talking about.

Atkins will kill you. Don't do that. Just stop going to fast food places, eat more fish, eat less chips and ice cream, and do some exercise that will work up a sweat.

Oh, almost forgot to mention. I've found that people who are more likely to stick with an exercise regimen are ones who go with a friend. You need one that's not lazy, but one who will nag you until you get out of bed and join him or her.

So good luck. Any questions, let me know. Yes, I am certified too, so I may not know as much as someone with a degree in it, but I can at least share some tips. I've been in pretty good shape all my life, so I speak from experience too.

The Must Read

Neal wrote a superb post on the State of the Union. Definitely read it. I especially love this quote he found:
I have a quote from a Lord Macaulay from back in 1857. It goes as follows:
The average age of the world’s greatest democratic nations has been 200 years. Each has been through the following sequence.
From bondage to spiritual faith.
From faith to great courage.
From courage to liberty.
From liberty to abundance.
From abundance to complacency.
From complacency to selfishness.
From selfishness to apathy.
From apathy to dependency.
And from dependency back again into bondage.

That's scary, because you can see exactly where we're at now in that timeline.


Blogger Laura said...

you forgot drink more water... most people are chronically dehydrated, which effects muscle performance...

I'm guilty of skipping breakfast, but the big thing for me is getting up off my ass.

Good advice for all. Now, back to my sedintary lifestyle *sigh*

2/10/2006 11:13 AM  
Blogger The Zombieslayer said...

Thanks. I did forget that.

All right everyone, drink more water.

2/10/2006 11:26 AM  
Blogger --R said...

ZS: A superb post!
I especially liked the "please don't do Atkins" endorsement. :)
You're right on all counts, and I know that from experience.

2/10/2006 11:43 AM  
Blogger lime said...

i appreciated this. funny you recommend wrestling for women too. in jr high during the winter girls had to gymnastics (which i loathed, i had no ability for it) and boys did wrestling. i used to beg every single year to go do wrestling instead. i wasn't graceful but i was wiry and wrestling looked a lot more fun than cartwheels and balance beams.

i am curious what your opinion of pilates is. i really don't tolerate high impact stuff very well any more because of disk herniations. i've been thinking pilates might be a good thing. i do walk.

2/10/2006 12:54 PM  
Blogger lime said...

oh also, that quote was awesome!

2/10/2006 12:54 PM  
Blogger Kurt said...

thanks for the tips. my wife and i have started walking every night (around a mile and a half) and i have noticed some changes in the four weeks.
as far as the quote goes, it is scary. because some of us are in bondage again, held hostage by the bribes our own money is buying. But I'd say anywhere from selfishness down applies.

2/10/2006 1:24 PM  
Blogger The Zombieslayer said...

R - Thanks. I did a post awhile back on how Atkins kills people.

Lime - I know absolutely nothing about pilates. I'm the wrong person to ask. I do know that yoga's wonderful, and has helped cut down on my stress level as well as got me to touch my feet again.

Kurt - Walking does wonders. I can't say enough good stuff about walking. It also cuts down on stress. For me, it gives me time to think.

2/10/2006 1:35 PM  
Blogger dave said...

nice post, zombie. i gained some weight since i got back from italy. over there i could eat all the pizza and pasta i wanted because i was walking like 10 miles a day. then i got back home and started eating the same but not exercising as much. now my belly is starting to hang over my belt, al bundy style.

wish you were back in town so we could play some soccer. i need to run around a bit.

2/10/2006 2:43 PM  
Blogger The Zombieslayer said...

Dave - Did you see Alessia Merz when you were there? Monica Bellucci?

2/10/2006 3:24 PM  
Blogger Sadie Lou said...

I saw Laura's comment so now I don't have to say it but water is such a great addition to a healthy lifestyle. This was a very informative post. I've heard most of it before but it's so hard to separate truth from "rumor". I saw that you said "good fats" could you maybe list some good fats?
Like, is extra virgin olive oil a good fat? Rachel Ray from 30 minute meals thinks it is...
I like fat. So good fat is better.

2/10/2006 3:51 PM  
Blogger The Zombieslayer said...

Sadie - Excellent question.

I'll only cook with either extra virgin olive oil or canola oil. Olive oil is high in Vitamin E and also helps the digestive tract. When I was having problems with ulcers (too much stress), instead of taking drugs, I drank a tablespoon of extra virgin olive oil a day and they went away.

Fish oils are fats. They're very good for the heart. You can either eat fish or take fish oil supplements.

Fats are necessary. I don't have the list in front of me, but if I'm not mistaken, it's A, D, E, K which are the fat soluble vitamins. In other words, if you ate absolutely zero fats, your body can't break those down.

Butter is better than margerine. If you leave out margerine, even the cockroaches and ants won't eat it. Certain cultures have been eating butter for at least eight thousand years. The human body breaks it down better.

Of course, don't eat too much butter because it is fattening if you eat too much. But in moderation, it's fine, and it's a lot healthier than margerine, despite what the margerine industry wants you to believe.

2/10/2006 5:28 PM  
Blogger Saur♥Kraut said...

Ahhhhh, so you're all hot and buff and stuff...

2/10/2006 5:34 PM  
Blogger The Zombie Lama said...

hey buddy! Thanks for checking up on me. Be back soon, I'm GOING HOME!

2/10/2006 6:05 PM  
Blogger neal said...

I have been following all that except I just can't get myself to eat a large breakfast. I stick to a bagel or english muffin and a cup of coffee. I snack on celery, carrots and radishes. Radishes, I've heard, clean out your pipes good too. I work my tail off at work but I used to graze on junk at night. Since cutting out the junk I have lost 2 inches off my waist. I can actually see some shape now in my abs.
lime-Check out some serious Tai Chi. Not the quickie feel good style, but a real Tai Chi course. It is a good sweat building workout if done properly and very low impact, although you need to be limber.
Thanks for the plug on my post.

2/10/2006 7:00 PM  
Blogger Bar Bar A said...

Do I really have to eat breakfast?

This was really good. I wont ask what gym, but are you in No. or So. Cal? Just curious, I am in So.

Good common sense weight loss tips!!

2/10/2006 8:44 PM  
Blogger Bar Bar A said...

P.S. About son started this year in High School and his body has transformed! He is muscular, strong and flexible. (he also came in 2nd for his weight class in his league - proud mom)

2/10/2006 8:46 PM  
Blogger Miladysa said...

Excellent advice.

I think I may have an ulcer, I shall try the virgin oil and report back...

2/11/2006 1:15 AM  
Blogger The Zombieslayer said...

Saurkraut - Not quite. ;)

ZL - Glad you're still around. Was worried that you'd be another blogger who's disappeared off the face of the Earth.

Neal - You're welcome. That was definitely one of the better posts I've read in awhile.

I don't eat a big breakfast either, but the thing is to just eat something for breakfast. Nutritionists have found that folks who skip breakfast manage to slow down their metabolism.

Bar - Now Northern. Last year, I was in Santa Barbara.

Congrads on your son. Yeah, you definitely see how wrestling has affected his body (in a good way).

Miladysa - I hope it works. Ulcers suck. Also, try to cut back on your stress. I'm a firm believer that stress is a major culprit for causing ulcers.

2/11/2006 4:42 AM  
Blogger neal said...

bar bar a I used to wrestle in high school. I thought those were the most grueling workouts ever. We did warmups, then worked on moves and drills. Then we did the conditioning training. That was the killer. Sometimes we would run 'fart licks'. That is were you start jogging and the coach would pick a point in the distance and you would sprint to it, then resume jogging. We kept going till he thought we'd had enough. Sometimes we would do line drills till we started dropping. I was in the best shape of my life though.

2/11/2006 6:20 AM  
Blogger United We Lay said...

Do you think we're still in the apathy stage, or have we moved on to dependancy? We're definitely going to hit bongade at some point soon.

2/11/2006 7:45 AM  
Blogger Sadie Lou said...

whoa. That's good to knoe considering my family has been eating Country Crock for like YEARS. I like butter, better anyways.
Thanks Z!

2/11/2006 8:21 AM  
Blogger Night Flier said...

Isn't it funny that most people know what we need to do to be healthy, yet alot don't do it like they should (me included)?! Great Tips!

And that quote is SO true that it's scary...bondage here we come...great.

2/11/2006 10:02 AM  
Blogger The Zombieslayer said...

Neal - I was in an adult wrestling group when I lived in Ventura '00 to '03. I was one of two people under 200 pounds, and nobody went easy on the skinny guys. We did a combo of jiu-jitsu, judo, and sambo.

The guy who taught it called it "street wrestling" because he used to get drunk and get in fights all the time, so he knew what worked and what didn't on the street.

I was never in better shape in my life. Wrestling alone was a great workout.

I noticed two things about people with high school or college wrestling experience:
1) Their throws are deadly. I learned how to sprawl really fast.
2) Their endurance is amazing. Trying to wear them out is futile.

United - That's exactly where we are - between apathy and dependency. Yup, we'll be nearing bondage soon. Notice both the Democrats and Republicans think it's the government's job to handle every problem out there? I don't like that one bit.

Sadie - Very welcome. The French eat a lot of butter, and notice they don't have the weight problems we do (until they start eating more of our fast food).

Vixen - Isn't it funny that most people know what we need to do to be healthy, yet alot don't do it like they should (me included)?!

I was starting to get a gut, and my endurance was bad only last year. That's when I realized I had to listen to my own words again.

2/11/2006 10:43 AM  
Blogger Laura said...

Sadie & Zombie: I regard Margarine as one of the 'frankenfoods'... it's not that different than the gellatenous crap they give you on your movie-theatre popcorn - solidified oils. I love butter.

Regarding the French - they also eat smaller portions in more meals throughout the day, rather than 3 huge meals. And red wine with a high-protein meal helps break down the food faster.

2/11/2006 10:51 AM  
Blogger lime said...

zs, know absolutely nothign about pilates??? well what good are ya? sheesh... j/k (wink) love ya anyway

neal, thanks for the tip. how do i know when i ask around about classes if it is the 'feel good' kind of tai chi or the serious stuff?

2/11/2006 11:47 AM  
Blogger The Zombieslayer said...

Laura - Frankenfoods is completely right. Kind of like the drugs advertized on tv all the time. "Side effects may include..."
Geez, those commercials drive me nuts.

Yeah, smaller portions + snacking is much better. Note that they eat fatter stuff, yet their portions are small enough to digest. I think the no fat diets are almost as bad as the Atkins craze.

As for red wine, I wish I liked it. Thins the blood and high in antioxidants.

Lime - My wife is considering taking it. If she does, I'll ask her to do a pilates post after a few months of it. Would be nice to have another voice for a change on this blog.

2/11/2006 12:07 PM  
Blogger Thomcat said...

i've heard that zombie-meat is low in fat ... but it's rather tough.

2/11/2006 1:00 PM  
Blogger Sadie Lou said...

I went grocery shopping today (drove all the way to Yuba City to go to Winco, Z--it's worth it!) and I bought Land-o-Lakes spreadable butter instead of Country Crock.
I need something spreadable because we eat toast and muffins--stuff like that.
Are you proud of me?

2/11/2006 2:55 PM  
Blogger lime said...

zonbie, sounds great. fo course you don't have to keep the wife locked up that long. you could let her post before then, hehehehe

2/11/2006 4:16 PM  
Blogger Laura said...

Any extreme diet is bad for you. I've always been a proponent of "everything in moderation"... of course, that doesn't stop the dark chocolate from calling out to me...

No red wine? Really? I didn't used to like it either, but I developed a tasted for it. oh well. More for me...

2/11/2006 4:28 PM  
Blogger Logophile said...

Does beer count as crap calories?

2/11/2006 4:32 PM  
Blogger The Zombieslayer said...

Thom - Zombie meat is highly toxic. The Solanum virus, even when dead, will kill a live person dead in a matter of minutes. Whomever gave you that information is wrong, dead wrong. For more information, you might want to consult The Zombie Survival Guide.

Sadie - Sure am. We have a Winco in Chico. It's all the way on the other side of town, so we only go to Winco when we're shopping for over a hundred dollars of groceries to make it worthwhile. Kind of neat that it's employee owned too.

Lime - She won't blog. She's never posted on this blog a single comment. I try to get her too. I guess it just doesn't appeal to her.

Laura - I'm also a proponent of everything in moderation. It's a good value to have. Love dark chocolate though too.

Yeah, I try to drink red wine. I probably drink two or three glasses of it a year, and that's only when someone's opened up a bottle and pours me a glass.

Logophile - First the good news. Beer has been found to have just as many antioxidants as wine. If I remember correctly, it's the hops. I'll have to get back to you on that. Plus, since it's an alcohol, it thins the blood.

The bad news is it is fattening. I still think the benefits outweigh the negatives, so just do that extra 200 calories of exercising. ;)

2/11/2006 6:07 PM  
Blogger neal said...

lime It is hard to find a real Tai Chi instructor unless you live around a Chinese community. I have a six part tape on combat Tai Chi that shows the martial arts applications for the whole form. I learned the first 31 steps of the form from a college 'health' class and have been going over the tapes. It looks so slow and graceful but the transitions between postures really gives you a workout because you are transfering weight from one foot to another while maintaining balance and a completely vertical posture. You also have to learn to relax completely. There should be no tension in any of the muscles you are not using. Easier said than done...

If you have a kung fu school in your area you might give them a call and see if they know anyone who teaches Tai Chi. Don't ask a karate class though because the styles are completely different.

Good luck...

2/11/2006 6:15 PM  
Blogger Miranda said...

I suspect following your plan would probably work in most cases.

But I have known some people who've stayed skinny (maybe not healthy, but skinny) while breaking every one of those rules. What's up with them?

2/12/2006 12:06 AM  
Blogger The Zombieslayer said...

Neal - Did not Bruce Lee originally study Tai Chi? That's what I heard, but I don't know if that rumor has any validity or not.

Miranda - Super fast metabolisms naturally. Or a tapeworm. ;)

Wait until they hit 30. That's when bodies change and people can no longer get away with bad habits.

2/12/2006 12:49 AM  
Blogger lime said...

zombie, ok understood, i won't pressure for a mrs zombie comment. and also, yeah that metabolism changing at 30.....what a stinker. man i coudl eat more than ost men and never gain weight....until 30 hit.....and 3 car accidents.....and a bunch of resulting herniated disks.....damn

neal, ok thanks! we do actually have a local kung fu school

2/12/2006 6:21 AM  
Blogger Notta Wallflower said...

Good advice, ZS. :-)

2/12/2006 8:37 AM  
Blogger neal said...

Sadie LouYou were in Yuba City? Where are you from? I live out in Olive-worst.

ZombieFrom my understanding Bruce Lee was a young skinny kid who was always getting his butt kicked so he started taking Wing Chun Kung Fu. He got real good at that but found it limited because it wouldn't work well in certain situations. So he began studying all forms of combat arts, including fencing and wrestling. His philosophy was, what works in one situation may not work in another so you need to be well versed in all styles and able to adapt. He also stressed efficiency of motion and technique. Use quick simple moves but develop your speed and power so that what you use is effective and above all quick. That is the foundation of Jeet Kune Do.

He was a genius when it came to martial arts. I think Aikido and Tai Chi are very effective arts but they take longer to learn than a traditional style like Tai Kwon Do. You have to learn timing to a higher degree for the techniques of Tai Chi and Aikido to work and that means you get hit alot more in practice before you learn them.

Hope this has helped...

2/12/2006 8:38 AM  
Blogger The Zombieslayer said...

Lime - Weird that when I turned 30, the minute I stopped exercizing I got a gut. I was a skinny guy with a gut. So that got me to get back into working out. I didn't want to be a skinny guy with a gut.

Notta - Thanks.

Neal - I trained with a disciple of Paul Vunak for awhile. If you don't know Vunak, he was a student of urgh, forgot his name, but he's the head of Jeet Kune Do right now.

I like the JKD philosophy, that some things work in different situations and not everything works for everyone. Everyone has different strengths and weaknesses too, so you have to find something that works for you.

I found traditional karate for me very limiting, so I got into Muay Thai. The problem I had is with my glasses off, I still got hit too much. My left eye is almost legally blind, and that's my lead eye. So I got heavily into wrestling. Started jiu-jitsu but found the thing I liked best was the class I was taking in the Santa Barbara area, which the guy just called "street wrestling." It was a jiu-jitsu, sambo, and judo blend. the instructor was the former Judo champ of Washington state and really knew his stuff.

I found that you don't need good eyesight to be good on the ground. Just do a quick takedown, maintain the upper position, and you'll be fine.

2/12/2006 9:35 AM  
Blogger Bearette24 said...

Good solid advice. Apples and yogurt are my favorite snacks :)

i'd define crap calories as dessert, alcohol and snack bars. although a glass of wine every once in a while doesn't hurt ;)

2/12/2006 10:33 AM  
Blogger neal said...

You know, I don't know who the head of JKD is right now. I had thought it was Danny Inosanto but I could be wrong.

I never really got very far in any of the styles I took. I took Ed Parkers Kenpo up until orange belt then I got reassigned to Korea. I wanted to take Tae Kwon Do just to continue working out but the guy there was giving away black belts in a year. So I wasn't interested in learning from someone who obviously wasn't teaching everything he should have. I took Aikido for awhile but my instructor moved. I have been working on learning Tai Chi but it is hard without an instructor.

I do watch alot of videos and try to learn from the fight scenes. I think I could handle myself in a situation. I may get hit once or twice off the bat, but the techniques I have learened are fight enders for the guy on the recieving end.

That class you were taking sounds interesting because if you're not good most fights end up on the ground and if you can't handle yourself in that situation then you are in deep kimche. I think I have enough wrestling skills to at least avoid being trapped on my back while someone pummels me. I also learned to roll in any direction and end up on my feet from the Aikido I took.

I could go on and on about this but I don't think anyone else wants to hear me rant.

2/12/2006 12:24 PM  
Blogger The Zombieslayer said...

Bearette - Thank you for mentioning yogurt. I can't believe I forgot to mention yogurt.

For those who can digest milk products, yogurt is one of the best things you can possibly eat. The cultures aid digestion, which is about win/win as you can get with a food.

Neal - Thanks! Danny Inosanto. That has been bugging me.

Oh, either you or me needs to do a martial arts post. I don't know if anyone will respond, but I've always found martial arts fascinating.

I'm so ground heavy now that I'd hate to be in a fight with multiple assailants. I'll take down one guy and pound him while his buddy hits me in the back of the head with a chair. Not a good situation to be in.

But realistically, my stand up needs work. I have a good leg kick, but I really want to work more on my hand skills. I feel they're lacking big time.

2/12/2006 1:40 PM  
Blogger Sadie Lou said...

the exact location is a secret (Zombie can tell you) but it's in Nevada County--up highway 20 towards Yuba City.

2/12/2006 4:07 PM  
Blogger Bhakti said...

Thank you SO much for these tips, Zombie Slayer. They are very helpful in reminding me to be smart about eating. (seriously).

I used to do karate all of the time, but now, of course, with the 4" metal plate holding my neck together and painful neuropathy, I can't do it anymore. However, once we (my doctors and I) get the pain under control, I plan on doing Tai Chi or Chi Kung again. And yoga--as much as I can tolerate.

Happy Monday to you!

2/12/2006 7:49 PM  
Blogger Bearette24 said...

Lime - I've started doing Pilates. Yoga is my first love, but Pilates is really good for strengthening your abs/butt and hence your lower back. :)

2/13/2006 5:11 PM  
Blogger neal said...

Sadie I think I may have a clue but I won't pry if you don't want to tell in a public forum.

zombie I could do a post on martial arts but I wouldn't really know what to write about. I could write about the difference in styles, internal vs. external, hard vs soft, styles that emphasize hand techniqes vs those that rely heavily on kicking.

I never liked the idea of using my feet that much. The thought of being on one leg and vulnerable always seemed precarious to me. I prefer to use low kicks if I do any kicking at all. I would go for the knee mostly, either as a kick forward to hyperextend the knee or from the side or back in combination with a hand technique or block to buckle the knee and take the opponent down.

I have always been a better counter attacker than someone who strikes first. I like to let someone commit to a strike and either use their momentum against them or close in and take them down. That takes timing and lots of times getting hit before you get your timing right though. You need a partner willing to hit you full speed, because a lazy punch won't teach you to react quickly enough in a real time situation.

I better quit before I scare off all your other bloggers.

2/13/2006 6:01 PM  
Blogger neal said...

Oh, I forgot to mention, you said yogurt helps aid digestion. I didn't know that but I do know green tea helps also. I usually drink a cup of that about an hour after supper.

2/13/2006 6:11 PM  

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