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How to lose stubborn body fat - natural bodybuilding champion reveals all the secrets...  Proudly Canadian!
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Former Fat Guy Newsletter
Health * Fitness * Regeneration * Empowerment
Weight Management Strategies by Rob Cooper
Issue 3 20th October 2004
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--> http://www.FormerFatGuy.com <--
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2 Join? 2 Leave?...See End
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CONTENTS:
1: Quick Intro...
2: Ten advantages of eating raw
3: Exercise not an option
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1: Quick Intro:
Hello everyone. What a busy and exciting month it's
been for me. Last month I mentioned that I was doing
a fitness boot camp with my club. We're into the 5th
and final week this week and it's been great. I
missed one day while I was away in British Columbia
but I still got out for a run and some stairs. Next
Monday is my camp completion fitness assessment so
I'll get to find out what sort of changes my body has
gone through. I'll report that next month. I know I've
put on some muscle but yet dropped some fat, so I'm
really hoping for the 2% I was shooting for. It's
really felt good to do more exercise too. I know that
my body wants the extra movement and I've just been
too lazy to do it. I know a lot of people who say they
cant keep up with me to begin with, so by me saying
I'm lazy is usually a shock to them. My plan is to
keep going for at least another 6 weeks which will put
it at a full three months. My personal trainer has
developed a strenuous evening workout that compensates
for all the extra cardio I'm doing and is focused on
mass rather than endurance. This I'll be following,
with regular 6 week modifications, until February or
March.
I also took up skydiving this past month too.
It's been a goal I've had for about 10 years and I
realized I hadn't been taking any steps towards it.
I decided to at least take a step before the end of
the year and do the ground school and 1st jump. My
goal was to do 10 before the end of the year. I had
so much fun on that first jump, I jumped a 2nd time
right then and there. Then after two weeks, I went
back and did five more jumps for a total of seven. On
the last jump I was allowed to pull my own chute after
a five second freefall. That was exciting. Three
more jumps are possible only on condition of the
weather which has recently turned for the worst here
in Edmonton, Canada. We got snow this past weekend. I
may not have reached my goal of 10 jumps, but at least
I took action and took some steps towards it. Oh, and
ya, the bug has bitten me and I believe I'm addicted
to it now. Next year ---- freefall!!!!
skydiving adventure articles posted on my blog:
http://www.formerfatguy.com/weblog/blogger.asp
Two articles this month, one on eating raw that I
found after one of my friends and business partners
has done over a year long program of all raw foods and
a second one by a fellow I interviewed on my fitness
talk radio show, Cory Holly on Fitness.
Until Next time,
Eat Well, Be Well,
Namaste
Rob Cooper
mailto:rob@formerfatguy.com
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Highly Recommended By Rob...
The single most important factor in taking action on
anything in your life is to empower yourself!
I was able to lower my stress levels about money,
relationships and take my business to the next level
after taking the Millionaire Mind Intensive offered
by T.Harv Eker. This is a 3 day intensive workshop
that will recondition yourself for "automatic"
success.
F R E E courses offered in Alberta, California,
British Columbia, Washington and now Florida.
http://www.formerfatguy.com/whole-food-nutrition.asp
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2.TEN ADVANTAGES OF EATING RAW
Susan Jorg, Estacada, OR
The human race learned long ago that cooking meat
before eating it would protect them from certain
diseases. Since then this practice of cooking has
grown to include all types of foods and is now
considered an art. Very few meals are eaten which
include raw elements, except for the leafy green
salad.
One advantage of eating raw is that it brings Nature’s
intentions into focus. When I speak of eating raw I am
referring to fruit, nuts, and vegetables, which taste
good to the majority of humankind in their basic
simplicity direct from tree, bush or vine.
I realize it isn't easy to simply abandon thousands of
years of tradition and revert back to 100% raw food.
Margaret Mead once said, “It is easier to change a
man’s religion than to change his diet.” So to the
point, there are 10 advantages to a diet of fresh,
whole raw fruits, vegetables, and nuts, which may lead
you to find a greater place for them in your diet.
1. Raw foods are better quality, therefore you eat
less to satisfy your nutritional needs. The heat of
cooking depletes vitamins, damages proteins and fats,
and destroys enzymes which benefit digestion. As your
percentage of raw foods increases you feel satisfied
and have more energy on smaller meals because raw food
has the best balance of water, nutrients, and fiber to
meet your body’s needs.
2. Raw foods have more flavor than cooked foods so
there is no need to add salt, sugar, spices, or other
condiments that can irritate your digestion system or
over stimulate other organs.
3. Raw foods take very little preparation so you spend
less time in the kitchen. Even a child of 5 or 6 can
prepare most items for breakfast, lunch or dinner.
This gives children a sense of self-esteem and
independence, not to mention the break it gives Mom or
Dad.
4. When you are eating raw there’s little chance of
burns, unless you're in the middle of a forest fire or
out in the sun too long. Just think! No burns to
tongues, the roof of your mouth, or fingers, and many
fewer house fires.
5. Cleaning up after a raw meal is a snap. No baked-on
oils or crusty messes. And any inedible parts go
directly to the compost pile.
6. Eating a diet of raw foods can reverse or stop the
advance of many chronic diseases, including heart
disease and cancer. Remember, cooking creates free
radicals, which are the major cause of cancer. When
you lower the number of free radicals your cells are
bombarded with, you lower your risk of cancer.
7. A raw food diet can protect you from acute diseases
such as colds, flu, measles, etc. Raw foods maintain a
healthy body and a healthy body will not become
diseased.
8. As long as you combine raw food properly according
to the rules of Natural Hygiene, you will soon reach a
level where you no longer suffer from heartburn, gas,
indigestion or constipation.
9. It is environmentally sound. With humanity on a
diet of raw foods, the food industry would close up
shop and take up organic gardening. This would save us
enormous amounts of natural resources used to produce
power for these industries. Nuclear power would be
clearly unnecessary. And think of how many trees and
oil reserves could be saved without the need for the
paper and plastics used in packaging our processed
foods. There would also be less carbon dioxide
released in to the atmosphere when all the cooking
stopped and more oxygen produced from all the new
orchards and gardens, thus helping to reverse the
Greenhouse Effect.
10. Eating raw saves you money on food, vitamins, pots
and pans, appliances, doctor bills, drugs, and health
insurance.
So don’t waste your food, yourself, and our planet by
cooking what you eat. Fruits, nuts, and vegetables
which are whole, fresh and raw are brimming with life
and have the ability to transmit their life force
directly to you.
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Empower yourself, overcome fear, take action...
http://www.formerfatguy.com/whole-food-nutrition.asp
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3: Exercise - Not An Option
by Cory Holly
http://www.coryholly.com
Controlled exercise, and in particular resistance
training (weight training) combined with aerobic
activity, helps compensate for sedentary living. You
cannot buy health. Inactivity is our greatest threat
to health, because it kills the mind. It stagnates the
brain and poisons the body. This is not some obscure,
philosophical concept. It is science and medical fact.
Those who are the fittest, live the longest and suffer
with the least amount of disease. In the natural
world, it is the weak and damaged who die first.
Fitness is not a passing trend. It is a logical
approach to life extension and personal health care.
Sports and exercise are not only fun (and they must be
fun or else the true meaning of sport is lost), but
they also offer a reliable way to stave off many of
the effects commonly assumed to be inevitable with
aging. The best way to reduce our national debt, is to
get everyone in shape. Our # 1 deficit in Canada is
money spent on health care, which is more accurately
described as a "disease management business". We spend
billions of dollars 'fixing' people and spend almost
nothing in comparison in education, that is, education
focused specifically on teaching what humans require
and must do to be well and remain free of chronic
infection, pain, depression, disease and damage. It's
called PREVENTION!
Evans and Rosenberg of the Human Nutrition Research
Center On Aging at Tufts University, Boston, have
identified several determinants of health which
decline as we age. These include lean body mass,
resting metabolism, aerobic capacity, insulin
sensitivity, bone density and body temperature. Body
fatness, blood fats and blood pressure tend to
increase with time. All are favorably affected by
exercise (regardless of chronological age), especially
when combined with natural whole organic foods, and
performance products such as creatine monohydrate,
whey protein and supplemental antioxidants.
For example, as people age, their ability to regulate
the level of sugar in their blood generally declines.
Blood sugar concentration and insulin resistance
increases, and by age 70, one in four adults is at
risk of developing adult-onset, non-insulin-dependent
diabetes (type II). This decline in blood sugar
tolerance with aging is related to weight gain and
physical inactivity (not aging). A behavior pattern of
choice fashioned with disregard to the future.
As muscle mass decreases and body fat increases with
age, the tissues need more insulin to do the same
amount of work. Regular exercise increases the
efficiency of insulin metabolism. As the sensitivity
of insulin receptors on the surface of the cell
improves, the body’s ability to produce energy and
synthesize more muscle improves. Thus, normal blood
sugar levels are maintained, which protects the
arteries, vital organs and endocrine glands from
damage.
To be effective, exercise must become part of your
daily routine. Like eating, working and brushing your
teeth, it is something you do because you need to do
it (not necessarily because you want to or like it,
for instance, do you really like flossing your
teeth?). Your Fitness-For-Life program should
emphasize the development of muscle endurance and
strength, heart and lung capacity and joint
flexibility. One hour per day, five days a week will
achieve this end. Each workout should include a light
warm-up, 20 minutes of resistance training (one body-
part), some abdominal or lower back work, 20 minutes
of aerobics and 5-10 minutes of stretching.
There you go. Simple, effective and very practical.
For best results, especially for fat-loss, train early
in the morning and drink a protein shake (whey
peptides) with carbs and creatine just after training.
This will
1)help prevent workout absenteeism
2)increase your metabolic rate throughout the day and
3)supply your body with important nutrients essential
for growth and recovery.
As a general standard, you can add 1/2 gram of protein
per kilogram of your total weight, 1 gram of
carbohydrate per kg of your total weight, 2-6 grams of
creatine monohydrate, 5 grams of glutamine and 1 T. of
The Sport Oil in your post- workout shake.
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Quit Drinking Coffee and Tea...
For those eliminating or wanting to eliminate coffee
or tea from your diet, I recommend a whole food
beverage offered by Sunrider called Calli. Shao-lin
temple priests ate this formula of whole food herbs
as a salad for it's ability to improve mental clarity
and improved concentration.
Now available in a concentrated whole food beverage,
Calli is alkaline in nature and has less caffeine than
a carrot.
Calli can aid digestion and by it's alkaline nature,
less impurities are likely to be absorbed or retained
from normal digestion.
http://www.formerfatguy.com/sample-packs.asp
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4: Next month I'll update you on my achievements from
the fitness boot camp I did and an article about the
effects of alcohol on weight management. Obviously
bad, but I'll get into the specifics of it.
Until Next Issue,
Thanks for reading.
Namaste,
Rob Cooper.
mailto:rob@formerfatguy.com
http://www.FormerFatGuy.com/
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Visit The Animal Rescue Site at
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abandoned or abused animal.
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