“I don’t understand. I hardly eat anything, but still don’t lose weight”.

Or maybe you’ve said this:

“I have a slow metabolism”

If you found yourself saying this sentence, then you know deep down that you have a specific body type that needs a specific strategy to lose weight.
What you should consider is the study of “somatotypes” to help you to find answers. And I will provide you strategies what to do for your weight loss.

Body typing and strategies for losing fat success

William Hebert Sheldon, an American psychologist, shed light on different body types and their traits. His intention was to discover how body types were related to temperaments such as introversion and extroversion. As a part of this extensive research, Sheldon developed a classification system for body types known as somatotyping.

The three basic body types are:

Endomorphs, mesomorphs and ectomorphs.

Those three types are named after the three germ layers of embryonic development.

The cells that develop the digestive tract are called the endoderm.

Cells that develop the muscle, heart and blood vessels are the mesoderm.

And the nervous system and skin are formed by the ectoderm.

The name and function of the cells formed gives you already a clue what to expect. Here are the associated physical traits. Which one do you most indentify with?

• Endomorph: Typical traits of an endomorph include round structures, a wide waist, large bone structure and increased fat storage. Endomorphs are called fat and are predisposed to store fat.

• Mesomorph: A strong torso and wide shoulders as well as medium bones and a small waist are typical traits. Mesomorphs basically resemble the “Andonis (Statue of David)” because it is easy for them to build and maintain muscle and burn fat.

• Ectomorph: The lucky ones. You have seen and heard them talk: “No matter what I do and eat I can’t get fat”. Genetically gifted. They are characterized by long limbs, thin muscles and low fat storage. Ectomorphs are not predisposed to store fat and gain muscle.

In general, most individuals are mixtures of the three types. Ranking has been organized in a scale of 1 to 7. For example, if you are primarily a mesomorph, then you would be a 1-7-1; 1 on the scale of an endomorph, 7 on the scale of a mesomorph and 1 on the scale of a ectomorph.

Solutions that work for the fat-storing Endomorph

In my practice, I have encountered all three types and a equally diverse number of goal objectives.

If you are predominantly one type, it doesn’t mean you are going to stay this type.

An endomorph can change into a mesomorph as body composition changes. The more lean muscle tissue you have, the more fat you will burn and your metabolic basal rate increases as well. Then you will gain the extended calorie-burning benefits throughout the day after a strength training workout.

However, endomorphs have the hardest time losing fat and keeping it off.

Do you indentify yourself as an endomorph?

These weight loss strategies are for you:

Carbohydrates: Do not give up carbs. You need the fiber and the minerals. But do replace the starchy carbohydrates with fibrous carbohydrates.

Sugar: Sugar is a simple carbohydrate. Since sugar is considered today one of food groups, I will need to address it. Endomorphs are highly sensitive to insulin. Their metabolism can get easily out of whack because of processed sugars such as evaporated cane juice, high fructose corn syrups, white table sugar, brown sugar … and don’t get fooled by organic sugar. Sugar is sugar and it highly affects your insulin levels.

Protein: Mesomorphs need to be thoughtful about their insulin levels especially as it impacts fat storage. But protein is a different story: Protein doesn’t raise your insulin levels as much as carbohydrates do. You need to increase your protein intake for easier fat loss. Do eat proteins that are lower fat such as eggs, fish, chicken, and turkey. Your protein: carbs: fat ratio should be high: low: low.

Strength: Your basal metabolic rate is naturally low. Your goal is to raise it. Work out with resistance. This will build your lean muscle tissue and you will benefit by burning more calories after you work out.

Cardio: Burn the highest amount of calories? How? Train with the 3 energy systems by using strategic choices of low, medium and high intensity workouts throughout the week.

Workout Schedule: 6 times per week. Give yourself a one-day rest. It is not fair, I know. Some don’t have to lift a weight and have a naturally cut body. I do know them. Trust me, they deal with other issues – such as injuries and pain. So the grass is not always greener on the other side. You have to keep moving to eventually burn off the stored fat on your body.

Cheat days: Mesomorphs can get away with cheat days. During the weight loss phase of your program, you can’t. Ok, yes, not fair, this is the truth. I don’t BS you. But look at it this way, you will be able to change your body and you will be able to implement cheat days. Yet, in the beginning you CAN’T CHEAT.

Diet diet, diet?: You might be thinking that a diet alone will help you. Even if you know you can be perfect, that you track strategically when you eat, what you eat and how much you eat, keeping within your daily required calories with regard to your age, lifespan, gender, and weight. Still it will not be enough. You have to do cardio and weights. Otherwise you will get very quickly frustrated, not see results and give up once again.

Train hard: Push yourself. You can’t progress by just strolling on the treadmill every day and watching TV or reading the newspaper. You have to sweat to make it count.

Commit yourself: This is a lifetime commitment. Your body type does not respond to just one month of exercise and one month of rest. Rest and you will gain. Find activities that keep your interest engaged and keep you active most days.

These are some strategies that you can implement today.

Share this blog. I will write Part Two if 60 + readers share with their friends.

And now – stay focused – and make it a fantastic day.

Stefan

P.S.: Need One-on-One Coaching?

Get it done!

Three simple words. “Get it done” sounds great if you know what you supposed to get done. Are you rather lost and can’t make decisions where to get to the body destination that you have in mind?

That’s where we come in. After completing detailed questionnaires, you will find out the best strategies that help you to get it done and clue you into the short cuts on how to get there.

Most successful individuals–like Antony Robins, Lady Gaga, Jake Welch–have had and still have coaches to help them to reach outstanding success. And so can you to make your goals become true.

This is where we come in. We help you with our three-step approach (Analysis – Decision – Target – Accomplishment) on how to reach your goals.

Goals can be as individual as you are. For example, finding a new direction after divorce, discovering a new career, managing stress at work, at home and yourself, or simply staying on target with your lifestyle, workout, and diet program.

We are here to help. Call or e-mail for your appointment. Click here.

“Do you have videos for us 73 year olds? All the younger people believe they have the answers for us older folks, but they don’t understand much about osteoporosis and fibromyalgia effects. Do you have anything to give that is in print, etc?”

Ruth, thank you for your question. First, you are 73 years YOUNG.

Say old and you think old. Say young and you think young. Start changing your communication with yourself.

And have you noticed that it is not uncommon for individuals to easily reach 90 and 100 years old? Since you have passed the age of 73 years, your chances have dramatically increased to accomplish this.

If you have a question like Ruth’s, when suffering from pain caused by injury, or have been diagnosed with osteoporosis and/or perhaps fibromyalgia, then this is for you.

Take A Breath

Alright, you have been diagnosed with osteoporosis, fibromyalgia and/or struggle with daily pain from your lower back, shoulder or hip.

First, take a breather and relax. Stress doesn’t help you. Stress causes you to take shallow chest breaths. Instead, practice diaphragmatic breathing to breathe deep into the lower lobes of your lungs for better absorption of oxygen that helps you to relax, oxygenates your body and your brain.
Yes, did you know that your brain is the organ that consumes the largest amount of oxygen? For more about best breathing techniques for weight loss and exercise, click right here.

Build Strength

Weak bones tell you that your bones don’t have stored enough calcium. Supplementation with calcium and vitamin D does help to correct this. Yet, minerals will not work without resistance training. When you work against resistance, you create osteoblasts, the cells responsible for building new bone.

To work out with resistance, first, work with gravity. Build up the movement patterns that we are designed to do just with gravity. Pulling, pushing, twisting, bending, lunging, squatting, and the walking gait are the bone-building movements to master.

When you can do these moves safely, start loading the neurological correct movement patterns with resistance, in the form of weights or elastic bands. Remember, any exercise is better than none. Do what you can.

Do Jump

Am I out of my mind? Osteoporosis and jumping? First, it depends on your diagnosis. Where do you have osteoporosis and how much bone loss has occurred? When you start building your movement patterns and start loading against resistance, you load your body with the axis of the movement. This will get you only so far because you will always receive the same resistance through out your skeleton system.

How can you accomplish non-axial resistance! And what the h*ll is “non-axial resistance”?! Jumping is non-axial resistance. Does it mean you need to jump like an athlete? No, but you need to implement a polymeric approach into your workout routine once you have built a foundation based on basic movement patterns as well as additional resistance. You can do this with your upper body and lower body. For example, little squat hops or ball throws with a soft medicine ball.

Manage Body Pain

A laugh. A smile. A look at a baby picture are all proven ways to help you manage pain and depression. Those are all strategies that can help you.

But how do you manage swelling?

Swelling is like an internal band-aid. It tells you that something is wrong. It stiffens your joint to prevent it from moving. Enzymes will be the trick to help you manage fluid build-up in the joint and surrounding tissue. Enzymes help to reduce swelling faster. Think of them as a clean-up crew for a congested pipe. They move in and clean up waste, blockage and fluid accumulation that hiders proper circulation To find strategies on how to increase your enzymes click here.

I’ve just given you 3 simple strategies that you can implement today to get past your injury, medical condition and/or chronic pain.

But I have 5 more strategies for you to help your body the natural way. These strategies are derived from the daily lifestyle habits of people living in Alpine areas. These mountainous areas are populated with individuals who move like they are 30 years old, even though they are in their late 80’s. And yes, they are the ones who pass you when you are out on a walk or hike. Learn the top 5 Power Practices right here.

Here’s to a Hot, Strong and Vibrant Body!

Stefan Aschan, M.Sc.

Your Natural Weight Loss & Youngevity Coach

P.S.: Looking to naturally lose weight? Click on the option that best describes where you need the most help

I need help with fat burning nutrition

I need help with motivation, support and encouragement

I need a routine that I can stick to

I need a routine that I can do while I’m recovering from an injury

Stefan Aschan, M.S., author of the Alpine Weight Loss Secrets, which teaches you how to outsmart your hormones and lose belly fat without drugs or surgeries. His approach is holistic, scientific and based on centuries of experience from those living in Alpine Environments. He is a certified strength coach, personal trainer and naturopath. Learn more about how to loss weight naturally by visiting www.AlpineWeightLossSecrets.com

This is a new term for 2012 and you’ll know it when you feel really fat, can’t breathe properly and your lower back hurts.

This is the time of the year where even the “hate to the gym” folks think about hitting the gym to get rid of their fat underwear.

Many are still hanging onto food from last year. To prove the point, try on pants that fit comfortably last October. (And please no stretchy fabric that accommodates those extra pounds!) How do they fit?

If you are not going to humiliate yourself in this way – or look in the mirror naked – consider these rules to conquer and prevent fat underwear.

1. Carry a piece of paper in your pocket, purse or briefcase with all your detailed fitness goals on it. Read it at least once a day; your chances of reaching all of your goals have dramatically improved.

2. Tackle your schedule to focus on what you can do vs. what you can’t do. If you focus on the things that you can’t do, this is what you will achieve. Refocus. What CAN you do?

3. Write a list: Why you want to never gain fat underwear. Give me the reasons and I am positive you will never gain any fat on your body that feels like a second layer of underwear.

4. Injuries are not excuses to stop exercising. The truth is you must adjust your calories. If you move less, eat less. And if you are still in pain due to your injury, you haven’t implemented the right solution to fix the cause of the injury. Address the injuries and move forward.

5. If you don’t have calories (the money to gain fat), you can’t buy fat underwear. How you buy a fat underwear is by overindulging in food . Do you know what your BMR is? It is the daily calories required that maintain a healthy body fat. I believe if you don’t know yours, you will buy fat underwear.

6. Don’t fall for gimmicks. You can’t lose 48 lbs in 48 hours. Not even food poisoning can do this for you.

7. If a workout is hard, then it is effective. If not ,you are relaxing. They key is that “hard” is different for everyone. And not every workout should be a highly intense workout. There are still low and medium intense workouts that are effective.

8. A successful approach to keep burning your fat is to have a love/hate relationship with your program: One that you hate before and love when you are done because you feel flipping fantastic.

9. Sweat does ruin your hairstyle. So don’t schedule your intense workouts the day after but rather on the same day you schedule your blow dry.

10. Fact: A high protein chocolate bar with blueberries for additional antioxidants is still a chocolate bar. Skip it.

11. A pancake is a cake. Why do you think it is called a pan”cake”? Yes, that is right, you are eating cake for breakfast if you eat pancakes.

12. Ups and down are normal in life. Get off processed sugar and see if you become more normal in life without bingeing trips to the fridge at night.

13. Read about enzymes and the role they play in fat metabolism and natural weight loss. Never heard about them? Pick up the book “Enzyme Nutrition” by Dr. Edward Howell and update yourself.

14. Honestly, what is up with the bacon?

15. Fried, baked or freeze dried fries are still fries. Stop reaching for them.

16. Setbacks are there to learn from. They are a learning tool like a food. Consistency is the road to success and setbacks can help you see where to adjust your efforts.

17. The booze. OMG, if you drink 2 glasses a day that is 280 calories. Multiply this by 7 and your liquid calorie intake will total 1.960 calories. 3500 calories is approximately 1 pound of fat. You can lose 2 lbs by cutting out the buzz for two weeks. Easy.

Success can be achieved by doing little things. And yes, you can change and take different actions toward a better body future.

Give yourself the right the change.

Listen to experts and not to your neighbor.

And stop coming up with excuses that keep you from taking a step forward.

Stay focused.

Stefan Aschan, M.Sc
Author of the Alpine Weight Loss Secrets
www.AlpineWeightLossSecrets.com

P.S.: Looking to naturally lose weight 2012? Click that best descries where you need the most help

I need help with fat burning nutrition

I need help with motivation, support and encouragement

Stefan Aschan, M.S., author of the Alpine Weight Loss Secrets, which teaches you how to outsmart your hormones and lose belly fat without drugs or surgeries. His approach is holistic, scientific and based on centuries of experience from those living in Alpine Environments. He is a certified strength coach, personal trainer and naturopath. Learn more about how to loss weight naturally by visiting www.AlpineWeightLossSecrets.com

By working in NYC there is a requirement to stay on the ball (Can you do this?) to stay current with the latest scientific developments in the health, wellness and fitness industry.

Here are my futuristic, smart, fitness predictions for what will appear on the radar for the upcoming year:

Integrative Movement Fitness

One big word, but what does it mean?

Integration is the combination of several techniques and types of knowledge to produce a better outcome. For example, the meeting of Eastern medicine with Western medicine. This trend has been happening for a while. But what has been happening in the fitness industry regarding integration?

There is finally an understanding that quality of movement does bring a better outcome. Pushing heavy weights incorrectly may get you to your weight loss goal in the short run, but in the long run you may increase your chances to get injured. What kind of injuries? Rotator cuff, neck, lower back, hips and knees.

The trend will be towards increased integrative movement studies and there will be a growing number of experts who understand this skill set. This will be critical since pain will predict which activity programs you will pick up in the future to stay active.

But when even walking or sitting hurts, what are you going to do?

An integrative movement analysis will be your solution.

Connection of inner organs to movement

What?

 I’ve completely lost it, right?

What do your inner organs have to do with movement?

The abdominal cavity hosts multiple inner organs, which attach to the fascia to stay in place. Now what happens if you eat food that does not agree with your digestive system?

Or you eat foods that do not provide an optimal bowel transit time? Cramping can occur that can manifest itself as a chronic restriction in your tissue, therefore restricting movements.

Restricted movements can cause joint dysfunctions and pain. Any kind of pain. But in short, that kink in your organ-fascia connection can manifest itself as lower back pain, neck pain, hip pain, ….and more.

I predict that more will become know about how your inner organs contribute to pain that cannot be explained and not be treated with anti-inflamatories and pain medications.

Juicing will be the new eating disorder

You have seen it–juicing places are popping up all around the country where one fresh squeezed vegetable juice costs between 8 and 12 dollars. This is the same amount as one meal.

It is interesting to notice when you look into juicing stores that you will see many obese or very thin people inside.

I am a big believer in juicing for a short period of time for natural weight loss [link]. Juicing has many benefits for your system. But it will not teach you how to eat a balanced diet, which is what you need to do in order to maintain weight loss.

The trend continues toward two extremes: Pizza and fast food on one hand, and on the other, healthy fast food that doesn’t teach the balanced nutritious way to approach to a weight loss diet solution. Metabolic resistance training to burn body fat

Want to burn your fat off? Then you will need to know what “Metabolic resistance training” stands for.

MRT is a training approach that trains all three energy systems. Studies have confirmed that energy system is a great strategy to burn fat.

The 3 energy systems for your Metabolic Resistance Training you need to consider:

• ATP-PC system – This system is only trained for short intensive burst of energy. Not longer then 10 seconds

• Anaerobic system – “Feel the burn”. Lactic acid is stored and causes the famous burning sensation in your muscles. This system provides the energy for exercises lasting less then 2 minutes.

• Aerobic system – This is the endurance energy system. Primarily used during running, swimming, biking… anything that takes a longer time to perform.

Those types of training should be only implemented when you are pain free and you know how to execute correctly the chosen movement pattern.

And just the heads up, we are opening again the www.easyandsimpleweightloss.com plan in NYC for 3 individuals. Why only 3? Because my time is limited and I want to give you the best solution, information and service that are out there for you to succeed in your weight loss program.

Stay focused and I wish you a healthy, happy, and strong New Year.

Happy Holidays and stay focused.

Kind regards,

Stefan

Stefan Aschan, M.S., author of the Alpine Weight Loss Secrets, which teaches you how to outsmart your hormones and lose belly fat without drugs or surgeries. His approach is holistic, scientific and based on centuries of experience from those living in Alpine Environments. He is a certified strength coach, personal trainer and naturopath. Learn more about how to loss weight naturally by visiting http://www.alpineweightlosssecrets.com/membership/

I gave the following choices: consistency, then making time for exercise and having access to healthy food choices.

One week later the obstacles changed for almost everyone if they gave it more thought. This is the number one obstacle that hinders individuals from being consistent, staying on a program and making healthy and smart decision for their body, health and natural weight loss:

Sleep!

What are the dangers of sleepless nights for weight loss?

While we have progressed in our development as the human species, fundamentally, we are still animals who are synced with the natural rhythm of daily sunrise and sunset.

What has changed our natural rhythm is that we have artificial sunlight available 24/7. “I am I nuts?” Not at all. So, let me explain.

How it used to be.

Our natural sleep pattern is influenced by exposure to light. The cycles of light and dark that occur because of the movement of the sun affect all living creatures.
When we speak of the sleeping cycle, it’s the same as our ‘circadian cycle’. In the premodern times, it was natural to get up at sunrise and turn in at sundown. Yet times have changed. You work on the computer, watch TV, read late because of electricity.

These are just a few of the many opportunities to interrupt our circadian cycle.

Interruption of the circadian cycle can cause aches, pains, health issues and performance issues. Whenever light stimulates you, your brain and hormonal systems naturally release cortisol.

This hormone is released when exposed to stress, whether the stress is physically, mentally, or nutritionally caused. As the sun rises, cortisol levels also rise.
Cortisol levels peak between 6:00 am and 9:00 am, drop slightly through noon and are lowest from 6:00 pm until 6:00 am.

Low cortisol levels allow the hormone melatonin to be released, helping us to fall asleep.

In a perfect world, we should start to wind down when the sun sets and by about 10:00 pm we should be in bed. Physical and psychogenic repairs occur primarily when we sleep.

Be aware of these popular traps!

Computer screens, Ipads, Iphones, droids, TV, electronic readers and fluorescent lights flicker on and off between 60 to 120 cycles per second.
Even if it’s nighttime, your brain thinks it is morning and it starts to release cortisol, the stress hormone.

You are thus withholding your body from that precious sleep needed in to repair and reenergize itself, and to enable you to stay mentally alert during the day, as well as to look young and refreshed.

To get energized, coffee would be your next move.

Or perhaps cereal or a muffin that has simple sugar as its main ingredient, such as white sugar, high fructose corn syrup, or evaporated cane juice.
Rachel Ray looks all cheery on the breakfast box, but after eating all of that processed white sugar, you won’t! Why? White sugar and caffeine stimulate the adrenal glands again and release the hormone cortisol.

Heard this before?

Cortisol regulates how our body metabolizes fat, protein and carbohydrates. Through continuous use of these stimulants, your body does not function as well as it might.
Weight gain, aches and pains, and low energy might all result.

Receiving ample and proper sleep is necessary for your body to repair itself daily. An intense travel schedule, watching TV, or worrying at night can change your circadian cycle in less then 21 days.

Lack of proper sleep and poor nutrition can cause aches and pains. When trying to pinpoint where your aches and pains are coming from, look into your hours of sleep, which should last between 7 and 8 hours each night.

Checkpoints for rejuvenation:

1. If you can go to bed by 10:00 pm, wind down and be asleep by 10:30 pm.

2. Check your bedroom for light sources, including those as simple as the phone or alarm clock. Even the charger from a cell phone or laptop is enough to disrupt your sleep. Remove them to another room or turn the light toward the wall.

3. Sleep in darkness. An eye mask might be helpful; these are great for airplane trips as well.

4. Avoid caffeine. If you must have caffeine, have it before noon and not later. It takes your body 6 to 12 hours to completely metabolize caffeine.

5. Exercise to release your endorphins and to look and feel youthful. Exercise is an important component in rejuvenation and to feel great about yourself.

For 5 more simple strategies on how to lose weight naturally, watch the Power Practices video and learn how you can implement them today.
Happy Holidays and stay focused.

Kind regards,

Stefan
Stefan Aschan, M.S., author of the Alpine Weight Loss Secrets, which teaches you how to outsmart your hormones and lose belly fat without drugs or surgeries. His approach is holistic, scientific and based on centuries of experience from those living in Alpine Environments. He is a certified strength coach, personal trainer and naturopath. Learn more about how to loss weight naturally by visiting www.AlpineWeightLossSecrets.com

Quick Natural Weight Loss Tip

That means 5 weeks of temptations and indulgence then frantic panic about the weight gained and stress about how to lose weight again.

This year, make it your holiday challenge to lose any leftover holiday weight gain from last year instead of adding more weight. Start by avoiding these holiday weight-gain pitfalls:

Weight Loss Pitfall # 1: Gulp and stuff (Rush eating)

No time for anything. Not  for yourself, not for cooking, not for exercising, not for your family. You eat on the go., to keep up with your crowded schedule, filled with shopping expeditions, tasks on your to do list and party invitations.

Research shows that those who slow down during a meal eat less than those who gulp and stuff.

A study conducted at the University of Rhode Island confirmed that when eating quickly, women consumed 646 calories in approximately 9 minutes vs 579 calories in 29 minutes. Yes, that’s only  67 calories more. But add these calories together for one week you would eat approximately 1,407 calories more. Get it? Keep in mind that 1 lb. has 3500 calories.

Solution: Slow down and enjoy the flavor of your food; you’ll enjoy your meal on multiple levels. As a side benefit, your digestion is improved because thoroughly chewing your food allows it to be absorbed more easily on a cellular level.

Weight Loss Pitfall #2: Increased sugar

You say yes, you say no. This is the internal communication that you have going on when it comes to cookies, chocolate and sweet snacks.

Let’s face it, the holidays are here and so are the sweet treats. And have you found yourself in the situation when you can’t have something, the more you want it?

Sugar is tricky like that. You eat sugar and your insulin levels rise. Then the insulin levels drop and you are tired and lethargic. Of course you are looking to feel energetic again, so you reach for yet another sugary snack. A vicious cycle develops and you will find yourself constantly reaching for more to keep your energy up.

Here are 3 solutions to stay on your weight loss plan during the holidays:

1)    Drink first before you eat. Many times hunger is mistaken for thirst. Ordering a broth-based soup as an appetizer will help you. Instead of solid sweets, fool yourself with a liquid treat that can stimulate your taste buds as well. Try licorice or peppermint tea.

2)    Wait it out. Cravings give you the sensation that you have to have instantly, right now, a sweet treat. That’s emotional hunger talking. Turn around and walk away. Simply wait it out. Don’t reach before you think.

3)    Check your emotions. After a stressful day, all too common in today’s world, your whole being asks for a reward. Sure, instant rewards at holiday parties can provide an instant solution. But you still haven’t worked out why you are stressed in the first place. Aren’t there other solutions to calm your mind? Try taking a walk, doing some deep breathing, not answering the phone, text messages or , e-mails. Check in with yourself by taking 5 minutes “me time” before you reach for the goodies.

Weight Loss Pitfall #3: Not having a weight loss goal

Knowledge is power. It always has been that way. The problem is that we read extensively about a particular subject like weight (it’s hard to pick up a magazine or newspaper or watch TV without seeing something about this topic) yet we don’t know what strategy we should implement to get it done. Overweight health nuts are the best example of this syndrome. They know everything about health but still overeat and fail to accomplish a healthy bodyweight.

Solution: Come up with a detailed goal of what you would like to achieve during this holiday season. Would you like to lose 8 lbs, 5 % body fat or shrink your waist by 5 inches? Come up with 20 strategic steps you can take to implement the next 4 weeks and follow through.

For 5 more Power Practices, watch this video. Click here … (Link).

Stay focused.

Stefan

AFFA, ACE, Reebok University
Masters in Science in Holistic Nutrition

Stefan Aschan, M.S., author of the Alpine Weight Loss Secrets, which teaches you how to outsmart your hormones and lose belly fat without drugs or surgeries. His approach is holistic, scientific and based on centuries of experience from those living in Alpine Environments. He is a certified strength coach, personal trainer and naturopath. Learn more about how to loss weight naturally by visiting www.AlpineWeightLossSecrets.com

Name:

Age: 57

Lbs lost: 18 lbs since 09/12/2011 (8 weeks) (till 11/10/2011)

Body fat %: From 37.60% to 31.00 %

Waist circumference: 47.50 inches to 43.50 inches

Hip circumference: 46.00 inches to 43.50 inches

Kevin shares his secret tips that keep him going on his natural weight loss plan.

Here’s what helped him shed his first 18 lbs in just 8 weeks:

1) What keeps me going? Progress with weight loss  (it’s working!) and feedback from others.  Also, I appreciate the routine of the meal plan.

2) My secret weight loss food? Protein, eggs, Think Thin bars when I can’t get to healthy food.

3) My secret weight loss drink? Green tea – lots of it.

4) What I always carry with me? Think Thin natural Bars.

5) What is my favorite tool? www.lostit.com on line to track my calories and to connect with friends.

6) What was the biggest obstacle that I needed to overcome? Booze in business and social settings

7) People complement me most about? How much younger I look.  And healthier, too.

What I like most about myself? Focus and purpose.

9) What advice would you like to share with others? Build a plan, work the plan, and build the intensity of your cardio.

Kevin did a fantastic job of implementing strategies and finding strategies that worked for him in his daily lifestyle.

He has been on other plans before, but saw his biggest weight drop of 8.5lbs in 2 weeks with the “Flat Belly Schnell”  plan.

Check back often to follow his progress and on the many others who have been through the program.

Kind regards,

Stefan

Europe’s Premier Youngevity Coach

AFFA, ACE, Reebok University
Masters in Science in Holistic Nutrition

Stefan Aschan, M.S., author of the Alpine Weight Loss Secrets, which teaches you how to outsmart your hormones and lose belly fat without drugs or surgeries. His approach is holistic, scientific and based on centuries of experience from those living in Alpine Environments. He is a certified strength coach, personal trainer and naturopath. Learn more about how to loss weight naturally by visiting www.AlpineWeightLossSecrets.com

The Journal of New England published a study that looked into why it is so hard to keep weight off. The New York Times picked it up and interviewed so-called “experts” regarding the findings of this article.

Weight loss is not hard – If you do it right

The study enrolled 50 overweight individuals who were placed on a 10-week weight loss plan with a very low energy diet. In fact, dieters were allowed only 500 to 550 calories per day.

How much food is that? Here is a sample menu:

½ cup oatmeal (rolled oats) 152 calories

8 oz non-fat plain yogurt 100 cal

4 cups mixed vegetable salad 132 cal

8 oz non-fat plain yogurt 100 cal

3 oz wild salmon with 1 cup of cauliflower 148 cal

This is a total of 632 calories. That means you actually need to take one yogurt away to bring the total to 532 calories to stay in this study.

This is crazy!!!

Here is the why: A study conducted by the University of Alabama at Birmingham confirmed that energy restriction produces a transient hypothyroid-hypometabolic state that normalizes when you return to an energy balanced condition.

This study confirmed that your Resting Metabolic Rate, the rate of calories you burn at rest, fell during energy restriction, or dieting. This natural response is working against you if your goal is to lose weight efficiently over a longer period.

To avoid the lowering of your Resting Metabolic Rate, and to keep burning fat and losing weight, your goal is to avoid this occurrence. Your goal should be to ramp up your Metabolic Rate, which is accomplished with exercise.

Exercise builds lean muscle tissue.

Therefore, your body can burn more fat tissue without going into a calorie restriction diet.

As a general rule, women should consume about 1200 calories and men around 1800 per day. However, these numbers do not take into account your daily activity level.

When you eat less then the required BMR (calories per day required), your body goes into starvation mode and your body doesn’t burn body fat as efficiently.

Fat loss that works

This study also failed to incorporate the effects of activity, or exercise.

Exercise increases your metabolic rate. Strength training, in particular, can build lean body tissue in as little as 20 minutes per day. The more fat tissue you have, the more you have to burn. You can speed up this process by training with intensity during your exercise program. Exercising at the same speed for a longer time does little if you want to focus on burning fat calories. Studies have confirmed that a simple interval approach will increase your results.

Before you give up on weight loss because the headlines tell you it’s hopeless, dig deeper. Look at the study and see how it was designed. How large was the pool of people. A study with only 50 individuals and with a drop out rate of 16 who where not able to complete the study isn’t significant enough to prove much. If your goal is weight loss and to burn more fat, eating too few calories can work against you.

The best long-term results in my practice in terms of easy and simple natural weight loss come from eating a diet with 50 % carbohydrates, 30 % protein and 20 % fat. If you are in competition or have an event to get ready for, then follow a regimen of 30 % carbohydrates, 50 % protein and 20 % fat. Clients of mine who have eaten this way have achieved outstanding results.

For best results, you need to eat in order to avoid a slow down of your Resting Metabolic Rate. And, you need to exercise.

Stay informed and focused to expect results.

Kind regards,

Stefan

Europe’s Premier Youngevity Coach
AFFA, ACE, Reebok University
Masters in Science in Holistic Nutrition

Stefan Aschan, M.S., author of the Alpine Weight Loss Secrets, which teaches you how to outsmart your hormones and lose belly fat without drugs or surgeries. His approach is holistic, scientific and based on centuries of experience from those living in Alpine Environments. He is a certified strength coach, personal trainer and naturopath. Learn more about how to loss weight naturally by visiting www.AlpineWeightLossSecrets.com

In or out?

“If I pull them in, I feel stable but I can’t maintain this activation. And when I pick up weights, should I maintain the activation throughout?”

Today, I’m hearing a lot of confusion regarding the proper use of abdominals, especially during resistance training.

Let’s analyze step by step what is right and what is not so right.

Anatomy: Abdominals!

When we refer to the abdominals, we’re actually referring to a group of muscles: the rectus abdominus, internal external oblique, transverses abdominus and the pyramidalis muscle.

Each of those muscles have a distinct function in our movement behavior. But let’s keep it simple.

Anytime you are about to lift a heavy weight, you should take a diaphragmatic breath. When you take a diaphragmatic breath in, your diagram drops into the abdominal cavity.

This drop-down pushes the inner abdominal organs out. It is natural that your abdominal wall moves outward at the same time.

During the outward movement of the abdominal wall, you are stretching the transverses abdominus (TVA).

The TVA is important when it comes to stability during movement. Think of the TVA like a corset that you can tighten to create a smaller waistline.

The tightening of the TVA occurs when you pull your belly button (umbilicus) towards the spine, which. creates spinal stability (the TVA attaches to the transverses of the lumber spine. This activation achieves stability of the vertebrae).

Without this activation during movement you are prone to back injuries and will have difficulties improving your balance / stability.

This activation is also referred to as the “hoop tension”.

It is interesting to note that when you draw your belly button inward, your erector spinae is stabilized. This is also referred as the Hydraulic Amplifier Mechanism.

Pull in, push out or do nothing?

When you start exercising, or have been exercising for years and experience pain, I highly recommend working without weight. Also, you should initiate the TVA activation during any movement.

The drawing in of the belly button will achieve this and give you overall stability of your midsection during any movement.

For example, practice this with a squat. Take a diaphragmatic breath in, expend your belly, and at last pull your belly button towards the spine while you lower your hips toward the floor.

Maintain an extended spine, and keep your feet and knees parallel. Only lower as far down as you can, holding this activation.

If you cannot do this during this non-resisted squat, it’s more likely you will hurt your lumber spine if you start or keep working with resistance. This is an example of a non-weight bearing exercise.

If you can’t maintain the activation, it may be that you have a diastasis. A diastasis is a separation of the rectus abdominus. When this occurs, the inner organs press between the sheet of the rectus abdominus and show up like a tent when you perform any core exercise or resisted exercise when core stability is required.

The same TVA activation can help you to correct this gap of the diastasis.

The drawing in of the belly button is necessary to create a safe environment during exercise.

By pushing your belly button out during non-resistance exercise, your spine will not be protected during the movement. (Think about it like a mast in a hurricane that isn’t secured from multiple directions.)

How does this help you in weight loss? When you are not capable of increasing your resistance in your weight loss program, you are preventing any progress.

Resistance cannot be increased and you will most likely injure yourself because you don’t create stability in your trunk. Remember, to grow additional lean muscle tissue, you need to work against heavier resistance to archive lean muscle tissue and burn of the stored white fat. So…

Abs in! Practice this move when you sit and walk.

Stay focused.

Stefan

Europe’s Premier Youngevity Coach
AFFA, ACE, Reebok University
Masters in Science in Holistic Nutrition

Stefan Aschan, M.S., author of the Alpine Weight Loss Secrets, which teaches you how to outsmart your hormones and lose belly fat without drugs or surgeries. His approach is holistic, scientific and based on centuries of experience from those living in Alpine Environments. He is a certified strength coach, personal trainer and naturopath. Learn more about how to loss weight naturally by visiting www.AlpineWeightLossSecrets.com