WHY FOOD LOGS ARE IMPORTANT

One of our consultants (Ashli) stumbled upon this article regarding keeping track of what you eat to lose weight.

This is a critical part of the THF program and those who log their food tend to see much better results than those who don't.

Here is the link to the article.

Writing down every morsel doubles weight loss
People who kept daily food diaries lost twice as much weight or more as those who didn't keep a tally of their meals, according to a new study.

http://www.msnbc.msn.com/id/25573436/from/ET/

The Will To Succeed

The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will.
Vince Lombardi

I love this quote. Our job is so rewarding because as consultants what we do is provide a way for someone to hit a certain goal they have set for themselves. We are simply a small part in what they do.

Our clients need to be the commended for their efforts. They are the ones who sacrifice to achieve their goals. While what we teach them isn't difficult it does take sacrifice. But nothing is more rewarding than seeing them step on the scale and scream with joy knowing they are one step closer to achieving their goal.

WHY DIETING DOES NOT WORK!!!

SUMMER IS HERE! ARE YOU READY?

Fat Loss Vs. Weight Loss

Why dieting does not work

With Americans trying to become more fit it is important to understand that altered body composition is achieved through fat-loss and lean muscle gain, not weight loss. This is important because:

• Calories are burned in muscle tissue. One pound of lean mass burns around 15 to 50 calories a day. On the other hand, one pound of fat only burns 6 calories a day. Plus fat is stored energy, storing nearly 3500 calories per pound.
• Rapid weight loss or under eating can cause muscle tissue to be used as energy, thus slowing down metabolism and making "rebound dieting" more likely.
• Muscle is more dense than fat, meaning it takes up less space which means less "inches".

It is commendable that people are trying to become more healthy and “lose weight” the problem with losing only weight can be seen in the following scenario.

Incorrect Program

Before	After	Results
Weight 200 lbs. Body fat % 30% Lean body mass 140 lbs Fat mass 60 lbs	170 lbs 30% 119 lbs. 51 lbs.	lost 30 lbs Fat % same lost 21 lbs lean mass lost 9 lbs fat mass

The problem with this program is that this individual lost lean muscle mass (fat burning machinery), meaning this individual in the beginning had a metabolism that could support around 3000 calories a day and stay the same weight. Now at the end of the program because 21 lbs of muscle (fat burning machinery) were lost, this individual can now only support 2000 calories a day. What happens next is devastating. If that person goes back to eating 3000 calories a day, but has now lost 21 lbs of muscle, their metabolism is slower than it was in the first place and they will regain their original weight and more. This happens all the time and is often referred to as "yo yo" dieting.

Correct Program

Before	After	Results
Weight 200 lbs Body fat % 30% Lean body mass 140 lbs. Fat mass 60 lbs.	170 lbs 10% 153 lbs 17 lbs	Lost 30 lbs Lost 20% Gained 13 lbs lean mass Lost 43 lbs fat

This program is more effective than the first because of the amount of lean muscle gained. This person had a metabolism that could support 3000 calories to stay the same. Now this person is eating 4000 calories a day and getting leaner because the food intake is sufficient enough to promote muscle gain. The likelihood of this person to "yo yo" is low.

At Total Health & Fitness we pride ourselves on teaching our clients how to get the correct results. We Are Not a Gym; we are a team of exercise and nutrition consultants who know how to get you to your goal. Results can be real, success can be possible, and when you have the proper guidelines nothing can stop you from achieving your goal.

Success Can Be Real

This is Deorr.

Deorr is a perfect example of how a lifestyle change is what we are all about. Deorr started his program with us at 246 lbs and 32% body fat. After 20 weeks he finished his program with us and had lost a total of 40 lbs and got to about 15% body fat. One year later he came in to weigh in and was down to a ripped 188 and 11.6% body fat.

While 95% of dieters gain their weight back (and generally more) within a year, Deorr is a perfect example of how education, knowledge and determination can indeed allow you to see life long results. WAY TO GO DEORR!!!

What Is Fitness??

What does fitness mean to you?

When a client comes to THF to see us they are generally coming in for one of three reasons, lose weight, gain muscle or just learn to be healthier. When they finish their program with us we here so many different stories not related to their physical fitness but also to their emotional, financial and spiritual fitness that it just makes what we do so much more rewarding.

I am not claiming by any means that we are a cure for all your woes, but I am saying that your physical health can directly affect all other aspects of your life.

I recall talking with clients who have been emotional recluses who have come out of their shells and become more social because they physically feel better about themselves. I have seen clients who had zero energy in the middle of the day become much more efficient workers which has lead to more opportunity in their employment. I have heard stories of dads running around and playing with their kids for the first time in years because they are no longer winded.

Fitness is much more than just being physically fit. It is having a good balance of everything in your life. While for some it can seem a daunting task to get into "better shape" it can have rewards that go way beyond just being healthier.

Client Testimonial

As you can tell this blog is a work in progress. I am pretty new to the whole blogging thing.

Anyway, Here is a testimonial from one of our recent clients. She is working with Scott Baily. It is always so nice to see our clients efforts pay off for them.

I have started so many diets I basically had given up hope of losing weight. I would watch what I was eating or only eating one meal a day and exercising 5 to 6 times a week. I would lose the weight but I would start to feel tired and worn down and couldn’t keep it up to reach my ideal weight. Then I started eating trying to get some energy so I wouldn’t feel so tired and then I started to gain the weight back again and then some.

I became really sick in 2004 and I would go to work and come home and take a nap then go to bed and be up and down all night. I wasn’t sleeping well, I wasn’t active, and I had no motivation to do anything. I was getting bigger and bigger by the day.

Someone at work joined THF and you could see the difference. My co-worker was eating all the time, but still losing weight. My co-worker gave me a DVD from THF to watch and it made perfect sense why I was losing then gaining weight back and then some. I went to my free consultation and was shown what I would be doing and how the whole thing worked. I joined that day. We planned some meals and an exercise schedule. Every week we change something in my diet or my exercising routine to help me lose the weight. I have lost every week and I eat all the time, even when I mess up from time to time I still lose weight. The exercise that I am doing isn’t hard at all and I feel better afterwards, not worn down.

I don’t come home and take a nap. I am sleeping better at night which helps me feel refreshed in the morning. My energy level has gone up, before I couldn’t mow my lawn without taking several breaks, I now mow my lawn and trim without taking a single break. I feel better physically and mentally, I look better and have more energy. I am only half way through the program and still going strong. I am so thankful that my co-worker gave me that DVD to watch. I can’t wait to see my before and after pictures.

Anna W.

Good Energy Chocolates.

These Chocolates are a amazing. As a delivery source for anti oxidants, suppressing appetite and providing energy you can't find anything that tastes better. This is a favorite of our clients. The video below is pretty corny but speaks well for what they do.