• The right ankle is hurting more today… must be due to my first day at work! #
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• Even More Alternatives to the H1N1 Vaccine http://ping.fm/k7alW #
• Easily Fix Your Diet After a Late-Night Binge http://ping.fm/lfloS #
• A new enzyme that has great promise for weight loss http://ping.fm/Mnj43 #
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Now that you calculated your BMR and know your TDEE, you can calculate properly the correct amount of calories necessary for weight loss.

Once you know your TDEE the next step is to adjust your calories according to your primary goal. Calorie balance math is simple, to keep your weight at its current level, you should remain at your daily caloric maintenance level.

Losing weight is easy… in theory. A negative caloric balance is essential to lose body fat. If you eat more calories than you expend you will not lose weight and probably gain weight.

You cannot override the laws of thermodynamics and energy balance. You must eat less calories than you expend in order to burn body fat. The deficit of calories will cause your body to use the stored up energy in body fat. There is 3500 calories in one pound of body fat. If you create a deficit of 3500 calories in one week you will lose a pound of body fat. If you create a 7000 calorie deficit in a week you will lose two pounds that week.

Cutting calories too low slows the metabolic rate, but how low is too low? When the metabolic rate goes too low it causes the thyroid to lower its release causing a slowing of the metabolism even more. So what is a good deficit that will not cause a slowing of the metabolism?

The most common guidelines are 1500 calories consumed per day for males and 1200 calories for females is the low end of the scale. You should not go below this calorie level.

Well if this is the low end, where do I start? Start with reducing your calories 15-20% below your TDEE. A larger deficit will be needed later as the diet proceeds.

If your resolution was to lose weight this year I have a F.R.EE E-Course “10 Steps to Rapid Fat Loss” on my website. Start 2010 Right! Make a trip over to www.WipeOutWeight.com DO IT NOW!

The best way in determining Total Daily Energy Expenditure is through the use of BMR (basal metabolic rate). BMR is the total number of calories that your body requires for normal bodily functions not including external activity. Things included in BMR are keeping your heart beating, maintain your body temperature, and other metabolic processes.

Your BMR accounts for 2/3 of total daily energy expenditure. It varies from person to person greatly and anyone who says they can eat anything and not gain any weight has a high BMR. They are lucky. On another note, the more muscle you have the higher your BMR is.

Muscle is metabolically active and needs a lot of energy to sustain it, so, one of the easiest ways to increase your BMR is to engage in weight training in order to increase/maintain your lean body tissue (Muscle). This indirectly could cause body fat loss.

How to calculate BMR:

Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) – (6.8 X age in years)

Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) – (4.7 X age in years)

NOTE:  1 inch = 2.54 cm, 1 Kilogram = 2.2 lbs.

Example:

You are male

You are 30 yoa

You are 6’ tall (182.88 cm)

You weigh 200 lbs ( 91 kgs)

Your BMR = 66 + (13.7 X 91kg) + ( 5 X 182.88 cm) – ( 6.8 X 30 yoa) = 2023.14 calories

You must now add in the Activity Multiplier

Sedentary = BMR X 1.2 (little to no exercise)

Light Activity = BMR X 1.375 (light exercise 1-3 days/wk)

Mod. Active = BMR X 1.55 (mod 3-5 days/wk)

Very Active = BMR X 1.725 (hard exercise 6-7 days/wk)

Extreme Active = BMR 1.9 (hard exercise 2X per day everyday)

YOU = 2023 calories at light activity (1.375)

(TDEE) = 2023 cals X 1.375 = 2782 calories

If your resolution was to lose weight this year I have a F.R.EE E-Course “10 Steps to Rapid Fat Loss” on my website. Start 2010 Right! Make a trip over to www.WipeOutWeight.com DO IT NOW!

As I get older, there is one action that seems to separate the people who succeed with their New Year’s Resolution versus those who do not. It is something that is very easy to do and yet so many people fail to do it. This is not something esoteric and there is no faith involved. I’m sure you are asking yourself “ok, tell me already”. It is simple! Start. What I mean is, so many people plan everything down to the last little detail but forget one huge part of the equation. Commit to the resolution, whether it be dieting or spending more time with your kids. Just start. You can tweak things as you move forward. Move forward! Movement builds momentum which helps keep you on track which helps build more momentum. Now, I am not saying not to plan ahead. What I am saying is that you can spin your wheels indefinitely planning to do something, never actually following through. The key I see over and over between successful people and those that fail is the people who succeed are not afraid of starting! There are other traits necessary to succeed, but if you never start you never see the other traits. There is a saying by a very successful shoe company which I don’t want to get into an infringement of their copyrighted saying but I believe you know it… “Just – - It!” ALL SUCCESS BEGINS WITH A FIRST STEP! COMMIT!

If your resolution was to lose weight this year I have a F.R.EE E-Course “10 Steps to Rapid Fat Loss” on my website. Start 2010 Right! Make a trip over to www.WipeOutWeight.com DO IT NOW!

You have been trying for some time now to lose weight. You start the day fresh and have the best intentions only to fall short again of your goal. Weight loss is a daily struggle for you and you are starting to feel like no matter what you do you will never lose weight.

Sounds familiar to many people and to me when I was younger. If youwant to take control and finally lose that weight, you must identify the reasons why your efforts failed. I’m going to give you a checklist of the most common mistakes that way if you can identify the mistake you can correct it.

1. Not making weight loss your number one priority.  If you want to lose weight you must make it a priority, your number one priority! This means that if you are going on a trip you must take your pre-packaged foods with you and or plan how many calories your next meal will consist of.
2. Setting un-realistic goals about weight loss. Many people set goals that are way too lofty and or unrealistic and doomed to failure. This includes hoping to lose 20 lbs in a week. A better alternative is knowing that 2 lbs per week is much more realistic and sustainable.
3. Having a do-or-die attitude. Moving into a weight loss with this type of attitude does not allow for little changes needed to tweak your diet. Making small changes so you are not overwhelmed is the way to go.
4. Expecting immediate results. Expecting immediate weight loss results usually destroys a positive attitude./ You must understand that it took a long time to get where you are at, it will take a while to lose the weight. Give your weight loss time!
5. Eating haphazardly. This is probably the biggest pitfall the dieter has. Eating small meals at regular intervals is the cornerstone of dieting. Deviating from the frequency or calorie range even a few times can be disastrous long-term. This includes justification of nibbling/splurging. If you can justify it once, you can do it again.
6. Lying to yourself. If you want to lose the weight you have to be true to yourself. You must hold yourself accountable. This will ultimately lead to other excuses and “poof” the diet has been destroyed.

If you have identified any of the above habits in previous attempts to lose weight, you need to fix the problem. This will ensure a greater chance of success. Get rid of the excuses and follow your plan to the “T” and you will reap the rewards of weight loss.

Protect yourself without exposing yourself to the Swine Flu Vaccine Toxins!

There are many anti-virals to chose from, but I want to give you the best of the best with the least cost. The best bang-for-the-buck!

It is shameful what the medical community is doing with the H1N1 vaccine.  Did you know that many of the scientists that helped make the vaccine, are refusing to be vaccinated with it!?!

The best tasting anti-viral is Elderberry, it has been used in jellies and jams for many years with little understanding about how well it works against the flu and viruses in general. The richly colored berries are a good source of flavoanoids , quercetin, and anthocyanins.  It is found in the health food stores as Sambucol.  In a recent study, the extract showed a greater antibody response to the influenza virus than those who didn’t receive it.  The study also showed that the elderberry extract stimulated the immune system to produce infection and disease fighting proteins.

Sambucol is coupled with Zinc, which is anti-viral in nature. It helps the mucous membranes to become slippery causing the virus to fall into the stomach and be destroyed by the acid. Sambucol is very cheap. It is about $10-15 dollars per syrup or capsules.

Another good anti-viral is Olive leaf. Oleuropein is the active ingredient that causes the body to stimulate phagocyte production. Phagocytes help to “eat” or “engulf” the virus to destroy it. The higher the Oleuropein the better the product.  A good standard is 15% Oleuropein.

The bonus is Olive Leaf also causes Fat Loss… by changing the conversion of T4 to T3 (thyroid) not bad huh?

There are many websites that have great prices but I have a few that have FANTASTIC prices:

www.luckyvitamin.com/sambucol

and :

Beyond a century dot com is my favorite for Sambucol, Olive Leaf, and Zinc.

Come to www.wipeoutweight.com to take a look at all the other virus fighting supplements!

What natural supplements can I take to help my immune system to ward off the Flu and H1N1?

Beta 1,3/ 1,6 Glucan is a very effective supplement for boosting the immune system.  The Beta-1,3-(D)-glucan with Beta- 1,6-glucan linkage extracted from yeast cell wall (Saccharomyces cerevisiae) has been shown to act as a potent non-specific immune-activator.

Not too many people have heard about it, but it has been around for many years with a lot of scientific proof that it works against Anthrax to the H1N1 virus.  It is made from the cell walls of yeast. The research indicates that beta-1,3-glucan, in particular, is very effective at activating white blood cells known as macrophages and neutrophils.  These cells provide one of the immune system’s first lines of defense against foreign invaders. A beta-glucan-activated macrophage or neutrophil can recognize and kill tumor cells, remove cellular debris resulting from oxidative damage, speed up recovery of damaged tissue, and further activate other components of the immune system.

There are other benefits of using Beta 1,3 / 1,6 glucan. Results from a number of double-blind trials with either oat- or yeast-derived beta-glucan indicate typical reductions, after at least four weeks of use, of approximately 10% for total cholesterol and 8% for LDL (”bad”) cholesterol, with elevations in HDL (”good”) cholesterol ranging from zero to 16%.

What is the best oral dosage for enhancing immune function: 500 – 1000 mg of Beta 1,3/1,6 glucan.  The best dosage for lowering cholesterol is 2900mg – 15000mg. Beta Glucan is anti-viral and anti-bacterial.

The best place to find Beta Glucan:  http://www.ourhealthcoop.com

There are no drug interactions with Beta 1,3/1,6 glucan

Would you like to know other supplements you can use to ward off the Swine Flu virus WITHOUT taking the toxic and little researched H1N1 vaccine? I have added another supplement to the growing list.  When ingested it can “massacre” the Flu virus including the H1N1.  Guess what it is yet??? Watch the video to find out!

Would you like to know what you can use to ward off the Swine Flu virus WITHOUT taking the toxic and little researched H1N1 vaccine? I have added a new, safe supplement. When ingested it can “massacre” the Flu virus including the H1N1.  WARNING – it is very caustic and can only be taken in diluted form. Guess what it is yet??? Watch the video to find out!