AtoZfitness Article Blog » Leigh Peele

What You Should Expect in Fat Loss – Part 2 Over Training

lewis — Fri, 16 Jan 2009 08:30:45 +0000

What You Should Expect in Fat Loss – Part 2 Over Training
By Leigh Peel
http://www.fatlosstroubleshoot.com

So in the last section (Fat Loss Effects Part 1) we talked about how even in the healthy part of fat loss you don’t feel so sun shiny great. Now we are going to talk about what happens when you take this effect to another level or allow it to go on for too long.

Some clients have come to me having been in on a diet in one form or another for the majority of their life. They have had short bouts of breaks but for the most part, life for them has been a never ending bulk and a cut cycle, now whether or not during the heavy eating they were lifting that’s another story. Still though that "feed and don’t feed" pattern is ingrained into their natural habit and activity. Combine this with training and we receive a ticket to overtraining.

Now before I dive right in yes, I am mixing, this is not a conversation about overtraining meaning I am assuming training. Note that most of the following problems can occur by eating a low caloric diet for too long if you aren’t training AND some of these problems can present themselves if you aren’t taking good training rest even if your feeding is on point.

Good? Moving on.

If you don’t feed your body well enough for an extended period of time what do you think is going to happen. What if you decided to drive your car with little to no oil day after day after day? Stuff would start wearing down wouldn’t it, wouldn’t be functioning right. The concept is really pretty simple people, drive hard, fuel hard. CAN’T CHEAT THE BODY. Go ahead though, defy the law, here is what to look for if you do.

* Sudden inability to complete workouts
* Feeling unmotivated and lacking energy
* Increased susceptibility to colds, sore throats and other illnesses
* Loss in appetite
* Decrease in performance * Insomnia
* Pain in the muscles and/or joints
* Fatigue
* Headaches
* Elevated morning pulse

In short you don’t feel so hot and why should you, your running on empty over and over again. Did I mention how horrible for fat loss this is?

So what is the best method to assure yourself that you are training for fat loss, but not burning yourself out? How do we gauge the middle ground that leads us to the ultimate goal we have?

OOOHH NEXT TIME

Leigh Peele is certified through the National Academy of Sports Medicine and holds other certificates in both nutrition and in sports specific training.

She hails from North Carolina where she trains everyone from college athletes to doctors. She also works for the facility of Fitness Today as a CPT where she oversees clients and classes. She has been published both locally and nationally ranging from Women’s Muscle to OnFitness Magazine. Her latest contribution to the fitness community is her recent publication “The Fat Loss Troubleshoot” (http://fatlosstroubleshoot.com). She currently is giving talks around the country in regards to the complex issues of fat loss.

She is also finishing up a metabolic study titled ‘The Metabolic Effects of Timed Caloric Increase on Women with Anorexia Nervosa’ that is due to be released in the fall.

Sincerely,
Lewis & Sarah
Publisher – AtoZfitness Total Body Makeover

If you have any questions, you can contact me by clicking here.

What you should Expect in Fat Loss -Part 1 The Drain Effect

lewis — Thu, 15 Jan 2009 10:22:32 +0000

What you should Expect in Fat Loss -Part 1 The Drain Effect
By Leigh Peel
http://www.fatlosstroubleshoot.com

I have talked about this a TON lately with my fat loss clients. Right now I want to run down what fat loss is.

Fat loss is the removal of stored body fat from your body. In order to achieve fat loss you need to be in a deficit of energy. Meaning that what it takes to run your body for a day, you need to consume less than. If your body needs 2000 kcal of energy to run and you consume 1500 calories, you are in the negative by 500 calories.

Now let’s take away the numbers and think about what that really means.

Your body, in order to function properly, needs a certain amount of energy. One could compare this to say a flashlight. Oh here comes another analogy!!!

A flashlight running on 100% perfect charged batteries shines bright, is lucid, and performs perfectly when needed for a task.

What happens when those batteries start to drain of energy?

The light is less bright, performance is shaky, and the crystal clear stream of light is now muddy.

You know how it is when the batteries are almost dead, you start to bang the flashlight to get those extra jolts of connection just before that moment where the fat lady has sung and no more power.

NOW, imagine your body is that flashlight and as time goes on your batteries are running low. How are you going to feel?

-Less lucid, foggy
-easily emotional -fatigue
-hunger
-harder to wake up in the morning
-muscle soreness
-sadness

These are not symptoms of overtraining…these are symptoms of fat loss.

Think about it folks, you are removing a physical substance from your body. It was once there and you are trying to make it no more. You might say well I put it on easily taking it away can’t be that hard.

Well, when is the last time you glued something? How easy was that to get on? How much of a pain was it to get off?

So just fat loss alone doesn’t feel good, it shouldn’t feel good, anyone that tells you it will either doesn’t know, or doesn’t want you to know. That doesn’t mean fat loss isn’t good for you if you are overweight. Just saying it isn’t a walk in the park for the body.

This is why I try to get my clients to lose fat as quick as they can, but as safely as they can. So that The Drain Effect doesn’t turn into what we are going to talk about in part two.

(*hint it’s not adrenal fatigue*)

Leigh Peele is certified through the National Academy of Sports Medicine and holds other certificates in both nutrition and in sports specific training.

She is also finishing up a metabolic study titled ‘The Metabolic Effects of Timed Caloric Increase on Women with Anorexia Nervosa’ that is due to be released in the fall.

Sincerely,
Lewis & Sarah
Publisher – AtoZfitness Total Body Makeover

If you have any questions, you can contact me by clicking here.

Fat Loss Trouble Shoot reviewed by cpt Sarah

lewis — Thu, 08 Jan 2009 07:00:11 +0000

Ladies, have you ever wanted to start a program like Tom Venuto’s Burn the Fat Feed the Muscle, but thought it was mostly for men? Or looked at Jeff Anderson’s Optimum Anabolics and felt that he wasn’t even talking to you? Yet you want a better than just average or good program, a great one that you feel before you start will get you where you want to go.

Guess what … I’ve found it! And you men out there, this is as great a program for you as it is for the women! In fact, to be honest, there is no reason for men and women to train differently at all. Sill, here’s this fabulous program, this very well-put-together package of e-books, reports and work sheets you can all need and use!

Let me explain.

Leigh Peele isn’t just someone I’ve learned to admire and respect, she’s also been interviewed by Tom Venuto and her video on the importance of weighing as opposed to just measuring (spoons, cups) is on his blog and members’ forum. This led me to contacting Leigh, and she was happy to send me a copy of her program to review.

True, I did expect a “more of the same” type thing. I mean, how much new can anyone put into fitness books? Hasn’t it all been said, repeated and rehashed already? Well, apparently not quite all.

For one thing, she has a couple of quizzes I took – because I wanted to see if I was right in my own self assessments, and also because I love taking quizzes J. Haven’t you all wondered exactly how accurate your own estimate of your activity level really is? Well, Leigh has a quiz/questionnaire which tells you for sure where you should place your activity level. I was spot on, but probably wouldn’t have changed it when I start working a day-job, figuring one desk was equivalent to another (home or office) and neglecting all the walking I’ll be doing at the office between stations! That’ll take me from 1.45 to 1.55 on the activity level calculations. Calorie-wise, that means a little more food per day, and not being any hungrier than I am working from home.

You can also do a quiz to know the extent of metabolic damage you may have done to your body through past yo-yo dieting. I would probably have had a different result had I taken that quiz 4 years ago, but today I was told to go straight to an advanced level for both the nutrition and training. In other words, no more guesswork, no under-estimating or over-estimating what you do or need. This is a first in any fitness program I’ve ever seen!

Leigh also has an entire report on just water. Now, all programs mention water, how important it is to drink enough etc; but not one has a whole mini-book on the subject. Again, impressive. There are two separate e-books on fat loss, depending on how fast you want to drop those fatty excess pounds from your body. A.S.A.P. right? Don’t we all, but read both manuals, there are differences that might or might not suit your lifestyle, and the closer you get something to fit with your life, the higher your success-rate.

Would you believe a maintenance manual? Another first! So far, books have left you at the end of the journey with a question on your lips: now what? How do I keep the weight off and not revert to old fatty levels? Well, here’s a lady who’s thought of just that; and she gives you a separate manual with the answers. That’s right, it’s not a last chapter in one of the main e-books of the program, it’s a separate, easy to locate, manual in its’ own right!

Of course, there’s a pdf with meal plans. Did you really expect anything less from this thorough woman? You can even get a free recipe book which isn’t quite finished yet, by clicking on … get free copy … on her site. Even I, who have read more cook books than many will ever own, found ideas and recipes I actually not only want to try, but will!

I said two main e-books. That’s correct, one is a Metabolic Repair Manual, which you may need if you’ve damaged your metabolism by yo-yoing or being anorexic/bulimic on the recovery path. The other main book is The Main Book – The Fat Loss Troubleshoot e-book. I read it. I mean, read it, every single word; just like I did with the first fitness e-books I bought. Admittedly, when you’ve read a few, you tend to read “vertically” certain chapters, your eye easily catching things that either new or look weird. This book … sure, there’s a lot I already knew, and some chapters I could have sped across, but it was compelling me to read it all, and I’m glad I did.

The troubleshoot checklist will help you identify the reasons why you have reached a plateau, why you’re not losing that fat, or whatever other issue you are battling. There are two training logs, one for aerobic exercises, one for lifting. And audios and other downloads … there’s too much to even list!

A completely complete program from start to finish and beyond. Did I mention that I love it?

I will not, however, be giving you personal impressions on this for a while, as I have promised another great trainer to follow his program for 12 weeks starting February 7^th (yes, I know it’s a Saturday), and after that I’ll do a more “relaxed” program for 12 weeks, but at the end of that, towards the beginning of fall 2009, don’t be surprised if I hit Leigh’s program and follow that for 12 weeks! Yes, this is one of those programs we receive that I really want to do, to experience firsthand. It is that good.

You can get your copy of all this here ….

http://www.atozfitness.com/recommends/fatlosstroubleshoot.html

I’m absolutely certain it will transform your life and set you on your path to a healthy lifestyle forever. 2009 may just be your year to shine, thanks to Leigh Peele’s program!

Sarah, CPT
www.trainwithsarah.com

Sincerely,
Lewis & Sarah
Publisher – AtoZfitness Total Body Makeover

If you have any questions, you can contact me by clicking here.

Why your friends want you fat

lewis — Mon, 29 Dec 2008 19:59:18 +0000

Why your friends want you fat
By Leigh Peele
http://fatlosstroubleshoot.com

Ever since I was a tiny thing I watched people. I love people watching, I love people who love to watch people. People are absolutely fascinating.

I would be full of it if I said I didn’t notice what people wore, their style, their mannerisms, their confidence, and yes, their weight. There is a difference of course between noticing who someone is, and judging them because of who they are. If you watch hard enough, you can see the character in someone pretty easily. If you really know how to look for it, it shines bright as day. Character is something that you can’t hide. It is your love, your morality, your passion, and your wits. They who said never judge a book by its cover, never read any books. A bad cover says everything I need to know and more. This brings me to yesterday afternoon at 1:24pm.

You would think a coffee shop at the early afternoon wouldn’t be a prime spot to watch dating action but often a lot of “day dates” take place and I can’t help but watch. Sure, I am catching up on research and planning the rest of my day out, but come on, I am only human. So like any other day I sat there “working” and catching pieces of the conversation and happenings of the table next to me.

At this four top table sat two women and two guys. Based on their appearance I tagged them as all being in their 30’s. The guys looked as if they just stepped out of the “Office” and the girls were dressed to the brim with rocker “thrift” labels and bags the size of a 5th grader. Likely the combined tables music taste read like a who’s who of pitchfork magazine (or insert elitist indie rock review website here). Obviously the guys were having to slum it for the corporate “man” but worry not for them, in 10 years they will be running a cartoon website and sell t-shirts of states.

As the 4 of them sat there it became apparent that one of the guys/girl pair had made a match and the other had made an crash and burn. It was obvious that one was more shy than they other, that they needed a little opening up. Quickly to the rescue their friend makes an even more awkward conversation worse by suggesting the two sit closer together. If any of you ever saw this painful event happen across school cafeterias everywhere as a teenager then you know how horrible this is to watch. It is quite a boost though for the friend who is saying it isn’t it?

See while it may seem that this friend is just “trying to help” what this “friend” is really doing is demonstrating that they have a higher value than you. They are putting on the display that they are the “hot one”, that they are the “cool one.” This is the furthest thing from the truth because a good friend, a “cool one”, would never be that stupid and basically kill your chances of looking like you have value in front of your potential date. No, thanks to this friend the “shy” has gone to “mortified.” Just when I think it can’t get any worse, they pat on their friends stomach and say “He’s just shy cause he needs to lose a few, it’s okay dude, more to love!”

What a jackass.

You weren’t sure if it was the guy or girl till then were you? Doesn’t matter, story is true all around.

The guy that says this to his “buddy” is a twigg, no muscle, and could use to add a few pounds himself. Still he is flying high because he has his designated “fat friend” around to help him feel better about himself. He is always going to look like a better choice, and his false confidence plays as the real thing to those who don’t have a BS radar.

What can his buddy do? Sure he could get another friend, but if your out there my man I have a better suggestion. Take some of that muscle mass I saw on that frame of yours, knock some fat off of it, start lifting like a freaking god, and 6 months later give him a pat on the back and say “better luck next time” as you walk away with the prettiest girl in the room.

Leigh Peele is a professional author and trainer who specializes in fat loss and metabolism damage. You can find out more information on how to advance your fat loss by going to http://fatlosstroubleshoot.com

Sincerely,
Lewis & Sarah

Publisher – AtoZfitness Total Body Makeover

If you have any questions, you can contact me by clicking here.

Top 9 Foods for Fat Loss

lewis — Sat, 27 Dec 2008 13:41:05 +0000

Top 9 Foods for Fat Loss
by Leigh Peele
http://fatlosstroubleshoot.com

So often we are told "You need to change your diet and eat healthier foods". Whether it is to lose weight or to live a healthier life we are always looking for the "right" foods to eat. The problem is, we don’t know what the right foods are. Should we be eating lean cuisine meals, do weight watchers, or just depress our taste buds and just eat tofu and sprouts.
Well now I have the answer. Here are my top 9 foods you need for fat loss, and to just live a healthier life in general.

Number 1 Water

Okay fine so water isn’t "food" but it is the most important substance you can take into your body. 70% of people are walking around at least partially dehydrated in this country and they don’t even know it. How could they? This makes me think of so many movies where they show a person peeing in the snow and it’s yellow. We don’t want yellow snow, that isn’t healthy.

The goal is to have very light off yellow, almost clear, urine. This is a sign of good hydration. The more yellow, the more dehydrated. Water is 100% essential need to the body, and 100% essential for fat loss. If nothing else, remember this the next time you chug down. How do you think that fat leaves the body? I will give you a hint%u2026it doesn’t just magically disappear into nothing.

Number 2 Eggs

My next choice is eggs, especially egg whites and omega 3 eggs. You know there is just nothing you can’t do with these guys. Scrambled, hard boiled, baking, pancakes, added protein to smoothies (egg whites only for that one guys okay). They have the greatest Biological Value of protein you can ask for, and the omega 3 has good fats. Not only is it an easy food, it is a cheap food. So yeah, number 2 on the list, eggs.

Number 3 EFA’s (Essential Fatty Acids)

Next up is EFA’s or essential fatty acids. Whatever source you choose to get this from is yours. I personally, and I will try not to advertise or name drop here, but go with a supplement oil blend. We not only want good fats, we want a balance of good fats. Now this doesn’t mean not to get any fats from whole foods. Fish, nuts, oils, are all great, but somewhere in the diet getting a pure and solid form of supplemented oil blend is something that I think is key, not only for fat loss, but for health.

Number 4 Oatmeal

Now oatmeal is a personal obsession, it is hard not to put it at one because of my pure love for it. A lot of people get very confused about oatmeal, how to cook it, which brand to buy. Do I get instant, steel cut, rolled? My advice, cost wise and ease wise is to go with the Old Fashion Rolled Oats. Now, do steel oats have a higher fiber source and better process? Of course, but they aren’t as cheap, not as easy to find, and take longer to cook. I find in some areas if you ask too much of people they end up giving up all together. So go into the store, get the old fashion rolled oats, still lower GI than instant, a great source of fiber, and great for the heart. Best of all they are easy to work with and cheap to buy.

Number 5 Berries

Berries, particularly I would choose wild blueberries, raspberries, and cranberries. Some of the best sources of anti-oxidants, fiber, low calories, easy to make anything taste good with. Also if you buy frozen you can save some cash, if you buy frozen and in bulk you can save a bundle.

Number 6 Greens

Greens is classified as turnips, spinach, collard, kale, I would even throw in broccoli into that mix. These are the true super foods. Vitamins, minerals, fiber, antioxidants, low calorie, the list goes on and on.

You know a lot of people fight me on the vegetables, I wasn’t a fan of veggies myself, but let me tell you that you can sneak these suckers in so much you won’t even know they are there. Then one day you wake up and not only have you developed a taste for them, but you actually like them and want to have them in your meals. Put them in an omelet, vegetable lasagna, or toss into a shake with berries and protein and BAM you have one heck of a power combo. Don’t neglect your veggies!

Number 7 Whey

Okay now that I am finished with my "eat your veggies" talk we are going to get to Whey Protein. If you are whey intolerant you can go with egg, but basically what I am speaking of is whey protein supplement powder. In general I am really pro whole foods, but in certain times, a protein supplement has its place. Especially post workout, and if choosing a protein powder, whey is number one. If you use it right, and time it right in your diet, but still provide yourself with whole foods, it can be one heck of a protein source and save you some time as well.

Number 8 Fish

Next up is fish, I think that fish is%u2026you know really I don’t like it. I still haven’t come to enjoy any fish that wasn’t a childhood fish stick, but I eat it! I eat it because it is a source of good fats and amazing source of protein. So maybe you are in the same boat as me, and you don’t like getting it down, do it anyway.

Number 9 Sweet Potato

Alright, last one, Sweet Potatoes. Sweet potatoes deemed the "anti-diabetic" food are filled with antioxidants, vitamins, minerals, and of all starch foods are the easiest to digest. Did I mention they are really yummy?

So with this list realize that if you ate nothing but what is on this list that you have a complete balanced diet right here. Complete amino acids, good fats, vitamins, minerals, anti-oxidants, all right here in these 9 foods. Mix them up even and have real power meals, put the berries in the oatmeal, put the spinach in the omelets, it is endless. Some people might say "hey you didn’t list this or that", don’t get me wrong there are definitely some other great foods out there, but as far as I what I feel the average person can easily and should keep in their daily diet, these are my top nine.

Sincerely,
Lewis & Sarah

Publisher – AtoZfitness Total Body Makeover

If you have any questions, you can contact me by clicking here.

AtoZfitness Article Blog » Leigh Peele

What You Should Expect in Fat Loss – Part 2 Over Training

What you should Expect in Fat Loss -Part 1 The Drain Effect

Fat Loss Trouble Shoot reviewed by cpt Sarah

Why your friends want you fat

Why your friends want you fat By Leigh Peele http://fatlosstroubleshoot.com

Top 9 Foods for Fat Loss

Why your friends want you fat
By Leigh Peele
http://fatlosstroubleshoot.com