A Real Client Post From Our Social Site

Well . . . I did it! I officially admitted to another live human being that I am NOT happy with my current state of health AND that I don't seem to be able to do anything about it by myself! As I drove to my appointment with Total Health & Fitness consultant Rick Plenert, I felt as if I was going to my own execution!

But I wasn't prepared for what actually did happen. Rick sat and talked to me about my current health (please note: I said "health" not "weight"!). Next he weighed and measured me, and believe it or not I wasn't embarrassed or ashamed! Don't get me wrong . . . it was a REAL reckoning to see my statistics IN black & white, ON paper. But as I sat there with Rick looking at numbers that seemed gargantuan to me, I noticed a smile on Rick's face.

No, it wasn't a smirk! It wasn't a put-down! Rick was smiling because, as he explained, my "current condition" happens to be something that can be dealt with and managed with real, positive results. As he explained, most people see their current weight or health as something depressing and defeating. But by working with Rick and THF on a health program designed just for me, I will begin to learn the skills and information to put myself in my best possible condition! Suddenly, I noticed something I hadn't felt for a long, long time . . . HOPE!

So I'm sitting here with my 0.5 cup of cottage cheese and my 1 sm tomato (which happens to be one of my favorite treats!) and a binder that contains the beginnings of a new life for me. I REALLY want this. I'm going to give it everything I've got. And if you don't mind checking in from time to time to laugh and cry with me . . . and giggle along the way, I'd love to have you see how it works for me. Let me know how it is working for you, or if you'd like to see how THF could work for you!

You know, this doesn't feel like an execution after all . . . it may even be the beginning!
~Tracy

View Tracy's Page - click here

Egg whites or whole eggs?

Both. The yolk contains some fat, but fat is not the enemy - fat has a stigma attached to it from the decades of "low fat" advice that basically allowed the obesity and overweight levels in the U.S. climb so you can see how effective that advice was. Eggs are often hailed for their high quality of protein, but few people realize that these tests are with the whole egg. It actually loses value when you only eat the yolk. The yolk contains nearly half the protein, fats, and healthy antioxidants such as Vitamin E. Eggs from free range or grain-fed chickens are superior in quality.

Traditionally, the yolk was shunned for cholesterol diet, another old myth that is dying hard - for more information on why you needn't worry about the cholesterol in egg yolks, read this:

Harvard Article

How do I lose fat without losing lean mass and still gain strength?

There is often some confusion about lean mass. Most people look to lean mass religiously as muscle mass, which it is not. It is everything that is not fat, and this includes water and other items. Fat cells are composed of some water, so if you lose a large amount of fat, you will lose lean mass - but not muscle, as most would think, simply water weight.

I'm sure all of you are focused on muscle mass. Provided you stimulate the muscles through resistance training and don't lose weight too quickly, you can retain or even gain muscle tissue. The issue comes when people are impatient and want to lose at some marathon pace ... your body can only process so much fat per week, so when you push the limit beyond about 1 - 2 percent of your weight each week, you risk losing muscle mass in the process.

Total Health & Fitness Online Community

We are pleased to announce the launch of our new online community! This is an opportunity for everyone to post pictures, comments, and build an environment to help people succeed and educate others.

Click here to view and become part of our new online community. We'd love to see and hear from everyone.

What's the best way to get rid of "love handles?"

How to get rid of love handles? You need to lose weight. And twisting is not going to get rid of them. If anything, twisting will increase the size of your obliques, and make your love handles more pronounced.

The only way to get rid of love handles is to lose fat. There is no spot reducing. If you still have them, you still have fat to lose.

I know, I store fat in my love handles before anything else.

Fortunately, you've come to the right place to learn how to get rid of love handles.

How Do I Raise My Metabolism?

Train With Weights
Training with weights boosts your metabolism in a number of ways. Weight training itself has been shown to increase exercise post oxygen consumption (EPOC) - in other words, your metabolism may be raised for hours or even days after the session. Weight training is also the main way to stimulate the growth of muscle tissue.

Muscle tissue is metabolically active, so it requires calories even when at rest. Muscle tissue also helps increase the number of fat-burning enzymes and organelles in your body.

Supplement With Healthy Fats
Healthy fats are involved in the manufacture of hormones and repair of cell membranes in your body. With the right types of fats, your body can use these anabolically.
These processes require energy, so the fats may actually increase your metabolism despite the added calories you are consuming! You can add fats to your diet without increasing calories simply by increasing the percentage of calories from fats and then lowering the percentage of calories from carbohydrates or proteins.
Every Little Bit Counts

Believe it or not, simply changing some simple daily habits can have a huge impact on your metabolism. Do you play the game of driving around the parking lot for twenty minutes waiting for the perfect space to open? Instead, park at the edge of the parking lot and walk to your destination.
You'll probably get there quicker, and burn some calories along the way. Other metabolism-boosting activities include standing instead of sitting, taking stairs instead of elevators, and even fidgeting!

Don't Fear Carbohydrates
Carbohydrates are not the enemy. Using the right types of carbohydrates can be a valuable tool for your metabolism.

For example, you may expend more calories consuming 20 grams of carbohydrate from lentils than 20 grams of carbohydrate from sugar. The lentils contain fiber and other nutrients that the body must work to extract, and therefore expends more energy. Look for fibrous, low-glycemic carbs and focus on unprocessed carbohydrates.

Fluctuate Calories
Zigzagging calories is by far one of the most effective methods for keeping your metabolism revved. Homeostasis is the action your body takes to "remain stable." In other words, if you drop your calories, your body will try to slow your metabolism in order to keep things the same.

By zigzagging calories, you may be able to thwart this mechanism. Some people zigzag day by day - for example, if their target is 2000 calories, they'll consume 1800 one day and 2200 the next. I prefer to consume low calories for a week or two, and then raise calories for a week, and then drop them again.

Increase Protein
Protein requires a complex chemical conversion by your body in order to be used as fuel. It takes up to 30% of the calories you consume to oxidize or use protein for energy.

For example, 100 calories of protein may take up to 30 calories to process. Therefore, increasing the percentage of calories in your diet that come from protein may help raise your metabolism.

Perform High Moderate Cardio
High intensity cardio, like weight training, takes you into the anaerobic zone of training. This, in turn, creates what is known as "oxygen debt." Even when you have concluded your exercise, the body is processing waste and recovering from the activity - and therefore keeping your metabolism elevated.

Increase Frequency Of Eating
Most bodybuilders are aware of this technique. Consuming food triggers digestion, and digestion requires calories. By eating more frequent, smaller meals, you continuously supply your body with nutrients while forcing it to digest and break down the foods. This, in turn, can have the net effect of raising your metabolism.

Eat Whole Foods
The calories that you burn during digestion are due to the need for your body to break down the foods. Your body must extract the fiber and nutrients, take chains of molecules and chop them into smaller versions to absorb them into your bloodstream, and perform a variety of tasks in order to assimilate foods.

When foods are processed, much of this work is done for you. For example, processed flour is ground into small pieces that the body can digest more quickly. This means your blood sugar rises faster and your body expends fewer calories processing the flour.

Whole grains, on the other hand, pack more nutrients, are higher in fiber, and force the body to work harder to use them as energy. Another advantage to eating whole foods is that many of the nutrients in these foods - such as vitamins and minerals - are cofactors in metabolic processes that your body uses to burn fat and build muscle.

Drink Cold Water
This tip is probably overrated. Your body will expend more calories trying to raise cold water to the temperature of your body, but the exact amount is debatable. It stands to reason, however, that integrating this habit with the other habits listed above can contribute to the greater goal of raising your metabolism.

Start Those Kids Off Healthy

Now that most of you have some ideas on how to stay healthy, let's focus on the kids.

Here are a few ideas on how to keep them healthy.

* Always eat breakfast.
* Eat more fruits and veggies.
* Eliminate sweetened drinks.
* Limit TV or computer time.
* Increase activity time. Get moving.
* Eat together and explain healthy food options.
* Be positive about food and its health potentials.
* Don't give the kids a hard time about weight, continue to educate.

Your Best You

Have you ever wondered what really makes you happy, energetic, and full of life?

Well NOW is your chance to feel all those things in a short period of time. Total Health & Fitness is your key to discover life and live the "healthy you".

We take the guess work out of losing fat and educate you on how to keep it off. You have never had a program work like this. Most people jump on the new fad diet or waste thousands on surgeries. We can save you money and get you to your fat loss goals. We guarantee you that you will see results and gain the power of success through reaching your goals and pushing yourself to become happy, healthy, and discover life.

Sign up for a FREE evaluation and start today. Click Here

Water Works for Weight Loss

Nothing quells the appetite like water, lots and lots of water. Start out with two quart bottles in the morning and carry one with you to work or wherever you go. If you like, divvy up the 64 ounces of water into eight (8-ounce) bottles or four pint (16-ounce) bottles to carry around with you all day.

Yes. You will have to make more frequent bathroom trips, but it is worth it. Drink your 64 ounces of water before dinner, if possible, so you're not up half the night going to the bathroom.

Water not only fills you up and lessens your appetite, it prevents those sugar cravings we all encounter when our blood sugar drops and we reach for cookies, candy, ice cream, fries or other high-calorie treats. Water also flushes out the system, rids the body of bloat and toxins and clears up the complexion.

New Top Form Supplements Blog Launched

Top Form Supplements, a leading health and fitness supplement company, officially launches its fitness supplement blog.

Together with Total Health and Fitness, Top Form Supplements helps individuals realize their health and fitness goals through the use of perfectly formulated health and fitness supplements. “This is a huge landmark for company as we realize the impact this blog has on our overall Internet presence,” says Mike Butler, President of Top Form Supplements. Through the Top Form Supplements blog, we are establishing an effective web marketing and social strategy by providing free fitness and health supplement information for our customers and the general public. Customers who subscribe will receive a weekly fitness and exercise tips and other offers from the Top Form Supplements online store.

Visit the Top Form Blog by clicking here

So what exactly does creatine do?

Think of your muscle cells as gas tanks and a workout as going for a drive. Creatine essentially fills the tank so you can go farther. 9 out of 10 people we work with drive until the tank is empty - in other words, they push themselves hard enough to really reach their limits - so creatine for them is well worth their money.

Buy Top Form Creatine

How Do I Calculate Exactly How Much Muscle I've Gained?

You cannot calculate your muscle gain, short of having a biopsy. You can calculate your lean mass gain. Many people confuse this with muscle, which it is not - it is a combination of anything that is not fat. That means the contents of food in your gut, the water that your muscles may draw in, water you may be retaining in various parts of your body, and muscle. This is why I tell people not to get too caught in the numbers, because you can easily lose/gain 5 pounds of lean mass from food/water alone. It's best to focus on consistent, long term gains and use reliable markers such as the ratio of your biceps circumference to your abs (both flexed).

For example, let's say you started with 16" biceps and a 34" waist, and ended up with 16" biceps and a 32" waist. Here is the ratio:

16:34 = 0.47

16:32 = 0.5

When that ratio goes up, it is a good thing.

On the other hand, if you started with 16" biceps and a 34" waist, and ended up with 15" biceps and a 34" waist, the second ratio would be 0.44 -going down, indicating muscle loss.

You always want this ratio to maintain or go up. That is a positive indicator.

As for computing lean mass, it's like this:

200 pounds @ 10% body fat = 200 x 0.1 = 20 pounds of fat

The rest is lean, so 200 - 20 = 180 pounds lean

Now, let's say we ended up at 205 pounds and 12% body fat.

210 pounds @ 12% body fat = 210 x 0.12 = 25 pounds of fat

The rest is lean, so 210 - 25 = 185 pounds of lean

In this case, you could comfortably say you were gaining lean mass. Whether that was water weight or quality muscle would not be known, but generally this would be a positive movement because you are not gaining more fat than muscle.