Articles by Ben Martin

Whether your goals are to lose weight, add muscle or just maintain a fit and young-looking physique, it is extremely important to be sure to stay hydrated by drinking water.  That's just plain old simple water.  No carbonation, no artificial sweeteners, no electrolyte and glucose loaded beverages.   Just drink water and you will see the gains you are looking to achieve without bloating or overloading on unnecessary calories or chemicals.  When you are exercising, it is advisable to consume a minimum of 8 ounces of water every 15 minutes to replace what you sweat out and maintain a healthy level of hydration.

I read an article recently about fitness and New Year’s Resolutions. According to a survey done by Franklin Covey, over 100,000,000 Americans made losing weight or getting in shape one of their major resolutions for 2009. This number is expected to grow even more this year. Although it is encouraging to see so many people setting goals and getting serious about fitness, I think it is even more important to know how to reach those goals. Many people still assume that they need to eat drastically less and exercise 6-7 days per week so that they can reach that goal as fast as possible. This works, of course, but can have a nasty lash back. Extreme changes usually make your results dissipate as suddenly as they are brought on. Here are my personal recommendations for everyone as to how you can achieve a healthy weight while living a healthy lifestyle and without having to follow any strict rules or deprivations.

1. Try to live in balance: The roller coaster ride of weight loss and weight gain is unhealthy in both directions. Keep your calorie intake under control, eat a variety of foods with high nutritional value, exercise regularly and get sufficient rest. Don’t over eat, over starve or over exercise and you’ll see lasting results.

2. Mix up your exercise regimen: I like to refer to exercise programs as regimens rather than routines. Routines are never fun. Routines mean repetition, boredom and burnout. Keep things fresh by finding a variety of physical activities that keep your heart rate up for 45-75 minutes that you can enjoy day in and day out.

3. Eat healthily: Don’t diet, just change the way you think about food. Food is fuel used to make energy so our bodies move the way we want them to. Food isn’t for pleasure or to cure a bout of depression. Think of food functionally and you’ll have no argument for eating fast food, junk foods, sugary foods, high fat foods, etc. unless you are packing calories for an Everest climb or marathon run.

4. Cheat once a week: Make sure you make one meal per week your cheat meal so that you will mentally stay in the zone. This will give you a reason to look forward to and be good all week long as well as keeping your cravings at bay. Also, it is important to eat your cheat meal on a day you exercise so the effects of the extra calories are not too drastic.

5. Be realistic: Nothing happens over night. If you are following your plan, you will reach your goals. Find ways to measure your progress so that you do not get discouraged. Don’t just judge your progress by using the bathroom scale. Check your BMI monthly. Monitor how many miles per week you run and in what time. Keep a record of your weight training and how much you lift. Some may find that sometimes the weight doesn’t come off like you had hoped but you begin to lean out and get stronger much faster.

6. Get rest: Try not to get too crazy with resolutions and the new workout routine. Most people consider themselves extremely busy already and then if you add the stress of a new eating style and the time needed to exercise, you might find yourself overwhelmed. Make sure to start slow and steady and if you can, get at least 6 hours of sleep every 24 hours.

Happy New Years to all and I look forward to everyone’s newly found fitness success in 2010!

Maybe the most difficult part about getting fit and staying fit is the unwavering motivation and tenacity that is required. Whether you’re a superstar athlete or a first-timer trying to restore yourself to a healthy weight, everyone has “those days” where something inside of you just doesn’t want to listen to what’s best for you. Some people may have a tougher time with this than others, but what doesn’t ever change is the discipline that it is going to take to achieve the fitness goals you really want achieve.

One easy way to overcome this constant internal conflict is to make yourself accountable to someone. If you are already in the gym a few days a week, you’ll notice that many weight lifters show up with a couple buddies. Of course it is nice to have someone there to spot you and to carry on a conversation, but the real benefit of a workout partner is the knowing that he or she is expecting you to show up.

Another, and maybe easier to coordinate option, is to hire a trainer. The investment itself is great motivation to get to the gym and get the most out of your workouts. A trainer will also be able to show you new exercises and resistance training techniques that you can use even after your last sessions are complete. The big question, though, is what do you look for in a personal trainer? Trainers can get certified online now and can range from the Jillian Michaels’ of the fitness world to Joe Blow who seems like he could spend a little more time in the gym himself.

If you are looking at picking a personal trainer, here are a few tips. First and foremost, make sure that your trainer is certified. There are a bunch of certifications that are recognized and respected in the fitness community so be sure to verify that your trainer has one or a few of the following:

1. ACSM - American College Of Sports Medicine

2. NASM - National Academy Of Sports Medicine

3. NSCA - National Strength And Conditioning Association

4. NCSF - National Council On Strength And Fitness

5. NFPT - National Federation Of Personal Trainers

6. ACE - American Council On Exercise

7. CI - Cooper Institute

8. Scirion Institude (SIEP)

9. ISSA - International Sports Science Association

Decide whether you are more comfortable with a man or a woman trainer. This might sound petty, but if you are not comfortable sweating, grunting and getting downright owned in public by someone, your workout won’t pay the dividends that you are looking for. Lastly, be clear about your goals when interviewing your trainer. Are primarily looking to lose fat, increase strength, tone your muscles or build bulk? Do you have any injuries or limitations that might prevent you from doing any exercises? Do you like old-school exercises like free weights for strength and running for cardio? Or are you a fan of yoga-style training and core exercises?

There are thousands of trainers out there and thousands of ways you can grind out a tight and toned body. Just remember, it takes time and effort to achieve any fitness goal. Be sure you not only set your goals realistically, but you also create the support network needed to stay disciplined and on track.

Visit Chef Jay's and Robert Burneika, the man with 24" BICEPS at The Fitness Expo! January 23-24, 2010 Los Angeles Convention Center South Hall, Booth 800

Stop by our booth and get your free autograph and photo with fitness celebrity and bodybuilding champion Robert Burneika and his amazing 24" biceps. Sample our delicious protein bars and cookies and take advantage of our show specials and discounts!

The Fitness Expo is the largest health and fitness expo on the West Coast. We look forward to seeing you there.

For more information visit:

www.thefitexpo.com

www.robertburneika.net

**Click to read full interview in Ironman Magazine (January 2010)**

IFBB pro and 2009 over 50 champion Dave Goodin, the Texas Shredder, uses Chef Jay's Tri-O-Plex cookies as part of his Old-School bodybuilding program.

©2010 IRON MAN MAGAZINE ALL RIGHTS RESERVED.

We had a successful appearance at the Fitness Expo in Los Angeles where we introduced our newest Dipped Cookies to thousands of new and old fans of our delicious products. The Peanut Butter Kup and Frosted Oatmeal Raisin were instant hits! I am really gratified with all the great comments people made after tasting our cookies. They could not believe how creamy, rich, and moist the cookies are-with the bonus of high protein!

Champion bodybuilder Robert Burneika, who is a proud user of Tri-O-Plex in his training, signed autographs and took pictures with fitness and bodybuilding enthusiasts. I would like to thank all the people I met from around the world who stopped by our booth. And to show my gratitude, I'm offering some exciting 2 for 1 Specials and Free Domestic Shipping for a limited time.

To your health and fitness,

Chef Jay

Join Chef Jay's at the Arnold Sports Festival in Columbus Ohio March 5-7, 2010 at the Greater Columbus Convention Center Booth 1415. Meet the new 2010 Tri-O-Plex girls as well as Champion Bodybuilder Robert Burneika. His 24" biceps were such a big hit at the Fit Expo that fans wanted the chance to meet him in the Midwest! Chef Jay will also be signing special advance copies of his new book, How To Get From There To Here. This will truly be an exciting event. Stop by and try our new products, take advantage of show specials, and FREE autographs!

The Arnold Sports Festival is the largest multi-sport event in the nation and the greatest sports-fitness experience of your life! The Festival welcomes 17,000 athletes annually who compete in 40 sports & events, including 13 Olympic sports. 170,000 fitness enthusiasts attend the Festival each year to experience thrilling moments of sports competition and fitness entertainment.

Fitness shoppers enjoy the 700 booth Arnold Fitness EXPO offering the biggest names in health & fitness who present the latest trends in fitness apparel, supplements, and training equipment.

Celebrity fans enjoy the regular sightings of sport personalities, film stars, and the Weekend’s namesake Governor Arnold Schwarzenegger.

http://arnoldsportsfestival.com/

I have some exciting news and wanted to see if I can get your help and support. I am filming an infomercial for my new book "How to Get From There To Here" and I would like to feature some video footage and comments on how you use the cookies, brownies, or bars in your lifestyle, diet, or training and what you like about them. Before and after photos or shots would be great as well!

I would also like to get your thoughts and reviews on my book and can get SPECIAL ADVANCE READER copies to a select few. It tells the story of how I overcame addictions, homelessness, obesity, and life struggles to achieve success.

If you are interested, please submit your written and video testimonials to TV@chefjays.com or you can send them via post to my address in Las Vegas:
Chef Jay's Food Products
Attn: TV
2510 E. Sunset Rd. #5-83
Las Vegas, NV 89120

My team and I will be selecting your inspirational stories to put in our National TV Campaign!

To health and healing,

Chef Jay Littmann

It is March already and Spring is just right around the corner. Here at my manufacturing plant in Las Vegas, NV we are gearing up for “weight loss season” and all of the protein-hungry customers out there looking to get trim and fit for the warmer months. To ring in the Spring season, we are offering $10 FLAT RATE SHIPPING for all of the month of March for any size orders. 10 boxes, 20 boxes, 100 BOXES! You pay only $10 for UPS Ground shipping. The best part is that you don’t have to do a thing, you already qualify for the flat rate shipping and it is already there waiting for you!

Just to give you a brief update of what’s going on, I am releasing my first book, HOW TO GET FROM THERE TO HERE, an autobiographical account of the trials and tribulations that dragged me through highs and lows until I could ultimately make peace with myself and reach a point of success. You can find it on Amazon.com, Barnesandnoble.com and Borders.com. Pretty soon, you’ll even be able to get a FREE sneak peak on my website of the first couple chapters. It is an easy read and I think it can really provide great insight to help people in any situation overcome adversity and achieve.

We are also still looking for testimonials and book reviews from loyal customers, so if are interested in appearing on national TV, please send me an email to tv@chefjays.com.

If you are still free this weekend, be sure to join me at the Arnold Sports Festival in Columbus Ohio March 5-7, 2010 at the Greater Columbus Convention Center Booth 1415. You can meet the new 2010 Tri-O-Plex girls and the Champion Bodybuilder Robert Burneika.

For everyone that is not already a fan of us on Facebook or following us on Twitter, go right now to http://www.facebook.com/ChefJaysFoodProducts and http://twitter.com/chefjays. We offer Facebook fans and Twitter followers special offers only available to them so go there right now and do it. Once you get on board, leave me a message and I will shoot you a coupon code for discounts on my website.

Let’s look at the facts. In order to maintain a healthy caloric intake while still getting good functional ingredients in your body, we need to look at labels and turn away from the hype.

Green Tea is first on the list and it doesn’t matter if you drink it hot or cold. It is filled with these great active compounds called catechins that work wonders to boost the metabolism and burn more fat. Besides burning calories, Green Tea has amazing cancer fighting properties and it seems every month some other disease fighting capability is discovered about this wonder tonic.

Milk is also a great beverage, although nutritionists will probably argue it a food, that can not only quench your thirst but provide your physique with calcium, whey and casein protein and insulinlike growth factor-1 that can kick your body into muscle building overdrive. If you drink organic milk, you will also get a healthy dose of omega 3s.

Coffee, tagged as a vice by some, can provide tremendous health benefits even besides the energy boost you get from it. Just about all fat burning supplements contain caffeine b/c it does just that, burns fat. Too much of anything can harm the body but I believe that a couple cups in the morning and cup or so in the afternoon is a great alternative to diet soda.

Now if you are at a summer mixer with some friends and having a good time and milk and coffee are not your party beverage of choice, grab a red wine. I am sure that you’ve heard in the media over the past few years the increasing benefits that scientists are discovering that drinking red wine can provide. The antioxidant properties of the resveratrol in red wine can protect against cancers and fight heart disease. Remember, too much of a good thing can have the opposite affect so know what you are putting into your body before having too much fun. A glass of red wine contains about 120 calories so try to keep your limit at 2.

(Resources: Muscle and Fitness Magazine, May 2010)

If you have not yet bought my book yet (and I say “yet” because I am positive that when Oprah picks it up, you’ll be all over it), let me give you a sneak peek of the first two chapters: Download First 2 Chapters For FREE!! Be careful, though, this could be enough to get you hooked.

Also, not like I should have to give you any more incentive to read it other than it is seriously some life changing stuff, for a limited time I will be autographing each and every hard copy version sold through my website.

In addition to that and until supplies run out, we will be offering to you for free a copy of my home workout DVD. This DVD is not sold in stores and not even sold on my website! That’s because I did this DVD specifically for my weight loss and nutrition kit that will be rereleased in the next 45 days or so. So look out for that on my site as well.

Lastly, anyone and everyone who buys any copy of my book, whether from my website, Amazon.com, Barnes and Noble, Borders Books, ANYWHERE, you will receive a $10 discount on your next order. The unique coupon code can be found on the inside cover of the book. If you can do the math, that means the book only costs you like $9 bucks!

If this doesn’t give you enough reasons to want to learn from my experiences how to change your life, whether it is health, profession, family, or whatever, then I don’t know how else to motivate you. Take the next step to changing your life. Buy my book.

From Fox 5 News anchor Monica Jackson: "Some say that you have to go through a test to have a testimony, and if that be true, then Jay Littmann's testimony is one for the books--his book."

From Ironman Magazine: "A real roller-coaster ride, but you ll be pulling for Jay throughout...a riveting and motivational tale of one man s triumph."

From Fox Fight Game host Mike Straka: "I have been eating Chef Jay's protein bars for years but never knew the story behind the man until now. This is truly an inspirational read."

From "Kids in the City" columnist Melissa Chapman: "Chef Jay Littmann understands how to expertly combine scrumptious taste and nutrition, which will honestly have kids and parents alike scratching their heads in disbelief that his products not only taste so good but are good for them too! I'm in awe of the journey he's taken and excited to be able to share in it with this book."

From a faithful customer "Terri": "I get bored pretty easy while reading and your book sure kept my interest and at the same time made me look inward. I won't bore you with the details of how it impacted me....

I loved the part when you and Monica fail off the mattress. I loved a lot and cried a lot also.

God has blessed you and I'm glad your trying to do what's right....

Your book was great and you are also. Your smart, layed back and wait for the right opportunity and then come in like a storm.....I like that.

You were a great encouragement."

From another faithful customer "Jeff": "I started and finished the book the same day, I couldn’t set it down because we came from the same area and were surrounded by the same things. Amazing how came it came around for you. Thanks again and congrats on your results."

As summer quickly approaches, it is about time for you to start considering getting out those old running shows and workout shorts. Even if you are not planning a huge vacation where you have to look like a bikini model, it is important to get you back to your healthy weight. The best way to do this is to obviously eat right and exercise. But what about all these detox plans that we see online that promise 10-15 pounds in only a few weeks?

Let me give you my two cents on the matter. Detoxifying your system is a great way to start with a clean slate and can really help you get in the right mindset and kickstart your workout regimen. What I don’t believe, however, is that an acai berry capsule is going to “shed and shred”.

Here is what you need to know about detox systems. Most are designed to treat the colon and digestive tract and eliminate the stored toxins that are locked somewhere deep within your body where they can’t be easily expelled without help.

Others my treat kidney and liver, improving their functions to rid these vital organs of toxins stored there.

All this is great and I recommend you do it once or twice per year just to keep your systems functioning at tip top shape.

Here’s the catch, though: you may feel like you have the flu when you detox and it is unlikely that you will actually lose any weight whatsoever.

So, long story short, before you spend any cash on a state of the art detox pill, powder or 21 day full body cleanse, know what you are getting into. It requires dedication to stick to these programs and most likely won’t cut any weight.

Back by popular demand, we are offering a "Buy 1 Get 1" special for the month of May. Why is this month's special different? BECAUSE IT APPLIES TO ALL MY PRODUCTS!

Not only that, but until further notice we are offering FREE SHIPPING ON ALL ORDERS.

So, let's figure this out. You can save $12.50 on the purchase of every two boxes AND save an average of $15 on shipping! Order 8 boxes, save OVER $50!! Now, you have to admit, that's an incredible deal! Stop reading and start ordering!

Check out the Online Specials HERE!

Some stuff to come in the next month or so:
1. My infomercial featuring those loyal customers who've offered up testimonials
2. A new lower sugar line for those working on cutting carbs
3. My revolutionary meal replacement weight loss system that will shred you
4. More giveaways and sweepstakes to offer loyal customers

Stay tuned next week for more updates.

To health and healing,

Chef Jay Littmann

All doctors will tell you that eating more fruits and vegetables and less animal fats, salt and grains will lead to a healthy lifestyle, but does this mean that the acid vs. alkaline theory is behind such a recommendation?

Proponents of this theory claim that acidity leads to many health problems in the system because we get out of balance. These problems may include headaches, cancers, undue stress on our organs, anxiety, fatigue, and depression. It is believed that most common illnesses stem from too much acid in the bloodstream.

The acidity is thought to eat through cellular walls and damage red blood cells which can impact the body’s natural ability to fend off illnesses. Some will also argue that the body can actually manufacture its own viruses if the environment is very acidic or acidic for an extended period of time.

According to the theory, in order to provide the body’s systems with the optimal environment to operate and maintain consistent health, one must regularly test the blood, urine or saliva and maintain a pH range of 7.35-7.45. Under these conditions, the body will naturally keep balance, stay healthy and disease free and keep the person looking younger and feeling more energetic than ever before.

LAS VEGAS, Nevada (May 24, 2010) – Purveyor of healthy, high-protein cookies and living rags-to-riches success story Chef Jay Littmann officially announced today that he is releasing a new line of “less than 3 grams of sugar per serving” cookies for customers seeking a lower carbohydrate alternative. Initially introducing Chocolate Chip, Double Chocolate Chip and Oatmeal Raisin flavors, he promises to deliver on flavor as much as he does the healthy benefits of high-protein nutrition.

With almost 40 unique products and enough variety of flavors to keep even the most avid health supplement connoisseur busy sampling for months, Chef Jay refuses to slow his pace in the competitive industry of consumer nutrition and vows to continue to develop new products in response to an ever-expanding customer base. With the summer months upon us and the fitness-minded spending more time scrutinizing nutrition labels, his timing is perfect for the launch of his new lower sugar cookies.

No matter what the populous demands, however, Chef Jay Littmann will never compromise on taste. “Nutrition trends shift frequently, and it is good to release products in response to the demand of your clientele. One thing that must stay consistent, however, is that the product has to always taste good,” says Chef Jay. “It sounds simple but that’s the secret. Most companies seem to have forgotten this.”

The new cookies have less than 3 grams of sugar per serving yet still offer between 15-18 grams of protein, depending on the flavor. The full details and nutritional information for Chef Jay Littmann’s new low sugar Tri-O-Plex cookies can be found online at his website (www.chefjays.com) and will be available for purchase the first week of June.

To learn more about Chef Jay Littmann’s own inspirational story of physical, emotional and financial transformation, check out his autobiographical account of how he achieved in the face of tremendous adversity entitled, “How to Get from There to Here” on Amazon.com, BarnesandNoble.com, Borders.com or at www.chefjays.com.

About Chef Jay’s Food Products
Chef Jay’s Food Products, created by Chef Jay Littmann, is the manufacturer and distributor of Tri-O-Plex protein bars, cookies, and brownies specifically designed for healthy, active lifestyles. Chef Jay’s manufactures its products in-house at a state-of-the-art facility in Las Vegas, Nevada. The company distributes its products through its international network of distributors and direct to retail and other customers primarily in the healthy lifestyle and fitness community. Chef Jay’s Food Products can be found at most health clubs and a wide variety of convenience stores and vitamin, health food and nutrition stores nationwide and overseas including (but not limited to) Vitamin Shoppe, GNC, Hi Health, Bally’s, Gold’s Gym, 7 – Eleven, Absolute Nutrition and Nutrition Express. To purchase or learn more about the wide array of Chef Jay’s products visit www.chefjays.com. Become a fan of Chef Jay’s Food Products on Facebook and receive special offers, event information and more.

It’s more than just a fad that eating more seafood and fish will contribute quality protein to your diet and add lean to your physique more lean muscle. The list of health benefits being discovered by nutrition experts, however, continues to grow beyond the lean protein and omega-3 claims. Fish and seafood are great for keeping cholesterol low, hearts healthy and nervous systems functioning at their optimal levels. Lately, many have touted seafood’s contribution to healthy joints, cancer fighting properties and anti-inflammatory effects. Fish can also help keep your metabolism up and BMI down.

I’d like to offer some tips when choosing your seafood of choice. First of all, look for fish that is not farm raised but instead wild-caught. The difference is similar to that of free-range livestock compared to mass-produced livestock. Not only does farm raised fish have a higher tendency to contain toxins and other environmental pollutants than fresh-caught, but also they are higher in fat and calories and lower in omega-3’s and protein. All naturally spawned fish is better and safer.

Secondly, be sure that the fish is fresh. There is no substitute for fish that has been frozen on the boat on which it has be caught and then never thawed until it hits your kitchen. This ensures that bacteria don’t get a chance to begin getting comfortable on your seafood. Do not listen to the marketing hype that it is better and tastier to get fish that “has never been frozen”. This is completely untrue. Some studies show that for every hour that a fish fillet spends over 40 degrees Fahrenheit it loses a day of shelf life. That means it is breaking down pretty darn fast! According to some recent studies done in the gulf since the oil spill, scientists are saying that the human nose is much more effective than any high tech piece of equipment in determining whether a seafood and fish is fresh or has gone bad.

Lastly, the types of fish and seafood you choose make a difference. Usually cold water fish have more health benefits than warm water fish. Salmon and tuna are both great staples as they have tremendous health benefits and are readily available year round. Other health choices are tilapia, white fish and halibut. Bivalves or mollusks (such as oysters, clams and scallops) tend to have less health benefits and some even believe that since they filter the ocean water that they can contain much higher level of environmental toxins as do other free swimming seafood.

If you’ve ever used a trainer, researched state of the art diet plans or even looked into getting a life insurance policy, you are probably familiar with the acronym “BMI” and for what it stands. For those who haven’t come across the term BMI, it stands for Body Mass Index and it is used to get a general picture of health of a person by comparing that particular person’s height and weight.

The World Health Organization (just about every other organization in the US that relies on such calculations) has adopted the BMI as the general formula for calculating obesity rates without actually “looking at people” or taking caliper tests of each individual. The BMI is calculated by multiplying your weight in pounds by 703 then dividing that number by the square of your height in inches. This looks like:

BMI = (weight in pounds x 703)
               height in inches²

The scale to measure “fitness” according to the BMI formula is below:

Underweight = <18.5
Normal weight = 18.5-24.9
Overweight = 25-29.9
Obesity = BMI of 30 or greater

This is (roughly) accurate for the masses and saves on hours and hours of poring over data to find a more tailored opinion of someone’s health. The problem I have with this BMI formula, however, is that it breaks down when using it to determine obesity when measuring weight lifters and athletes.

According to the BMI calculations, all of our Mr. Olympia contenders and many pro athletes are “obese”. Here are a few examples:

Ladanian Tomlinson: 5’10” and 221 lbs., BMI= 31.7 (obese)
Labron James: 6’5” and 250 lbs., BMI= 29.6 (nearly obese)
Manny Ramirez: 6’ and 210 lbs., BMI= 28.5 (nearly obese)
Jay Cutler (Mr. Olympia): 5’9” and 275 lbs., BMI= 40.6 (grossly obese)
Arnold Schwarzenegger (as Mr. Olympia): 6’2” and 245 lbs., BMI= 31.5 (obese)

No one can argue that these men are out of shape, let alone obese. You might be thinking, “Come on. These guys aren’t your average guys” and I would agree with you. But I would also challenge you to talk to some of your friends at the gym. I guarantee you that they are not within the “healthy” weight range that the BMI and WHO recommend. I believe that these athletes and those at your gym are healthier than those who invented the BMI formula and this needs to be revised to be a universal calculation for obesity that truly accounts for different body types. Muscle naturally weighs more than fat and we simply cannot rely on the affect that gravity has on someone to be the biggest factor of health. We are much more advanced than this.

Probably one the most envied muscle group and certainly the most difficult to attain, the “six-pack” abdominal muscles are in season. Most, however, have no idea how to build and lean down their midsection and even worse, many are armed with only misinformation. I’m here to give you 2 strategies that I use that when followed should solve your issues. I am not a doctor or trainer so I can’t advise you to do this. What I can do, though, is tell you my experience and opinions and do with it what you will.

First, the abs muscles are made up of muscle fibers just like your chest, arms and legs. Why then does everyone think that they should be trained differently? Reps of 200? Doing them daily? Using little to no resistance? Maybe it’s the late night infomercials that have muddied the waters but I am here to clarify my opinion on the subject: train your abs like you train all your muscle groups. I use moderate resistance so you can squeeze out 12-18 reps. I do 3-5 sets per movement. I do 3-5 movements. I make sure my movements vary so I can hit lower abs, sides (obliques), upper, and mids.

Second, it’s essential that I lean down. As a man, my body fat settles in my belly rather than butt, legs or arms. What I’ve learned is that you won’t ever see your buffed-up abs if they are hiding under a layer of blubber. This doesn’t mean you have do your abs more often or do more weight. What it means is that I feel it is crucial to do cardio and watch the diet. I do cardio 4-5 days per week for at least 45 mins. I make sure that at least 4-5 days per week I am walking, jogging, running or anything that will get my heart rate above 75% max, usually above 145 beats per minute.

Everyone’s different and you should check with your doctor and/or trainer if you want to specialized advice. Best thing I can say is stay active and use logic and your best judgment.

Introduction:

Good nutrition, portion size and regular activity are all key components to our weight loss program. The Chef Jay's Cookie & Protein Snacks Transformation Diet provides a varied well balanced diet which is vital to healthy weight loss as well as the cornerstone of good health. Maintaining adequate but not excessive meal portions is essential to meeting your nutritional requirements while still losing weight. Staying active on a daily basis, even if just for 20 minutes, will boost your metabolism, give you more energy and accelerate the rate at which you are losing weight.

Chef Jay's Cookie & Protein Snacks Transformation Diet has been developed under the supervision of a Registered Dietitian using cutting edge nutritional studies and the most up-to-date weight loss and nutritional strategies. The plan you are about to undertake is so comprehensive and sound that you will not only feel confident that it is safe and effective, but you will also notice how incredibly easy it can be to lose weight without diet pills, starving yourself or exercising countless hours every week.

Chef Jay's Cookie & Protein Snacks Transformation Diet is designed to be used as a guide that will allow you to incorporate foods from Chef Jay's full product line as a component of a healthy well balanced diet. Our unique approach will help you meet your weight loss goals in the most healthful manner, all without feeling hungry or even cutting out your favorite foods!

Think of this plan as a guide that will train you how to provide your body with proper nutrition at the right times so that you can feel satisfied while losing weight. You will also begin to understand how staying active can dramatically affect all aspects of your life in a positive way. We have worked hard to ensure that you can enjoy your favorite foods while supplementing with our full line of Chef Jay's delicious Tri-O-Plex Protein Bars, Cookies and Gourmet Brownies.

Our philosophy is that restoring yourself to a healthy weight is not about denial and restriction, but instead about education and training. Most people simply do not know how to properly fuel their bodies with the nutrition it needs to function optimally. Now you don’t have to be in the dark anymore. Welcome to Chef Jay's Cookie & Protein Snacks Transformation Diet!

I read an article the other day about obesity rates in the United States and how our future as a nation is threatened—at least in part—by the yearly rises in the majority of the states of our union. The article is entitled “F as in Fat: How Obesity Threatens America's Future 2010” and you can still find it online if you want to read it or check out the statistical data of some of the findings.

A couple things bother me about the state of health in our great nation and our analysis of it. First off, the obvious: we keep getting fatter. Although we’ve been tracking the health of the nation for decades and the data continues to point at the ugly truth that we get fatter year after year, this “getting fatter” is killing more and more people every year, and those who do not die get diabetes, heart conditions, strokes, blah blah blah… Even though this is no longer a mystery that our health, our family’s health, our friend’s health and our neighbors’/acquaintances’ health is declining at a steady rate and directly in proportion to our eating habits, we do nothing to stop and/or reverse this. It is pure insanity that we know EXACTLY the problem but instead of changing the cause (our food intake and lack of exercise output) we instead spend billions looking for better pharmaceuticals to keep us from dying so that we can continue our old unhealthy habits. When I say we need to do something about it, I'm not saying that we need new government programs or funding or subsidies for gyms or anything else outside of YOUR HOUSEHOLD.  You need to do something about right in your life, your family's life, and your friends' lives.

The second thing that gets me fired up is the way we’ve simplified the calculations to measure obesity. I wrote a couple weeks back about my disgust over the BMI (body mass index) and how it improperly categorizes individuals’ health based on a ratio of height to weight. When I wrote about this, I thought how ridiculously lazy our scientists have gotten if they actually think that they can judge someone’s health based on a BMI calculation b/c using this formula categorizes nearly all athletes (both amateur and pro), nearly all body builders and weight lifters (both amateur and pro) and many others who are phenomenal shape as either grossly overweight or obese. Now that I am looking at the majority of the United States, I understand where our scientists are coming from b/c such a tiny fraction of the country actually sees the inside of a gym (different from those who have a gym membership) that the BMI may be very accurate in nearly all the cases it is used! This is amazing to me b/c being 6 foot, 210 lbs and a body fat of 5.25% makes one OBESE, although this person is in the best shape of his life.

Lastly, and maybe the scariest part of this study, is seeing how this is affecting our youth. The youth that is supposed to be our future. The numbers are shocking. I don’t want to get into the data but you can look for yourself. Here’s my rant: Our youth look up to their parents and do as their parents (not as their parents say), both good and bad. You as a parent, regardless of whether or not you give a crap about your own health, owe it to your children to MAKE them consumer nutritious food and be active, otherwise you are contributing to their health issues and pushing them closer to the grave. Activity isn’t Playstation or even Wii. Activity is getting their heart rate up, sweating, playing, etc. Nutritious food isn’t chicken nuggets at McDonald’s drivethru instead of the cheeseburger. Nutrition is homemade meals with lean proteins and greens. Get serious and think about it.

It’s a touchy subject, this aging thing. It’s one of those things that you absolutely hate talking about and even thinking about because it is one of “inevitables” in life that won’t work out in your favor no matter what. You will get older, your body will begin to sag and your joints will start (or in some cases continue) to show signs of wear and tear. It sucks but since it happens to every single one of us AND there is nothing we can do to PREVENT it, it isn’t worth worrying about. If you think about it, it doesn’t really matter our age or the fact that we are getting older, it is the EFFECTS that aging has on our appearance. Seems obvious, right? Well then, instead of getting all worked up preventing aging, why not start getting worked up about preventing the effects aging has on our bodies?

Now you are thinking, “Of course, Capt. Obvious. That’s what we try to do every day with all the pills, creams, lotions, tummy tucks, face lifts, laser surgeries, etc.!” Okay, fair enough, but walk through my logic real quick with me. We are not trying to prevent aging (because I cannot control the rising and setting of the sun or the coming and going of Summer and Winter) but instead preventing the EFFECTS that aging has on our body.

What if I told you I had THE solution and this solution was proven effective in clinical studies and in real life scenarios? What if I said to you that you will LOOK YOUNGER and FEEL YOUNGER as you age if you follow some simple instructions? What if I told you that it wasn’t a pill, cream or secret formula, but instead something that you have ready access to almost on a daily basis? If all this were true would you do what needed to be done to beat the effects of aging?

Those who said “YES” don’t let me down. The biggest issue in today’s society isn’t our ability to prevent the effects of aging, it is our willingness to prevent it. Instead of prevention, we’d rather take a reactionary stance and “fix it” after we notice something is broken. The key to this is to always be thinking about preventing the obvious rather than knowing what is occurring when we smoke, drink too much, sit in front of the TV for hours on end, never exercise, hit the drive-thru, order that pizza with extra sausage, etc, etc.

Those who want to look and feel younger and live longer, pledge prevention. You will be so grateful that you did when you are inducted into the senior citizen group and those who didn’t will be regretting it daily.

Here’s some easy, cheap and VERY EFFECTIVE ways you too can look and feel young into your latter years:

1. 1. Drink ½ oz of water per pound of body weight daily (example: 150lb person should drink 75 oz)
2. 2. Do a minimum of 40 mins of activity at least 3 days per week (activity = 75% max heart rate; see http://www.mayoclinic.com/health/target-heart-rate/SM00083 to calculate based on     age)
3. 3. Cook at home and consume 5 meals per day of lean proteins, greens, fibrous vegetables and limit processed foods and high carb/high sugar foods (caloric intake will vary based on activity level and age; see http://www.active.com/fitness/calculators/calories.htm to calculate)
4. 4. Sleep at least 6hrs nightly.
5. 5. Keep stress at bay! (Different tactics help people differently. Some suggestions: meditation, yoga, weight training, breathing exercises, listening to classical/jazz music, aromatherapy, acupuncture, massage, hiking)
6. 6. Disconnect from technology! (Turn of the TV, game console, internet, computer, cell phone, and PDA and pick up a book, go for a walk or play with the kids or your pets.)
7. 7. Laugh (Very important to health! Stop taking everything so seriously!)

If “exercise” is a dirty word for you, then listen up.  There are many activities you can do that burn calories that you might actually enjoy, believe it or not.  The concept that everyone fails to grasp when determining how to lean down is that you absolutely MUST find some kind of enjoyment in the activities you choose to do to burn fat and calories or else it will be next to impossible to remain dedicated to your plan to lose weight.  Now, some of people I speak with get their enjoyment in the stress release of pumping heavy weights in the gym, while others play basketball a few times a week with some friends.  You may be one of those who opt for yoga because it “centers” and grounds you amongst all the chaos.  Or, you might be one who enjoys an early session on the golf course. 

The point is that burning calories doesn’t necessarily have to consist of hardcore exercise.  As long as you are doing activities that you truly can stick to 3-5 times per week for about 30 mins each time (or longer), you can lean down over time.  Sure, the more rigorous, frequent and longer you work at your activity, the more calories and fat you stand to burn.  All this will be for naught, however, if you choose activities or a pace that you dread or cannot sustain consistency with.  My recommendation is to use the following resource (http://www.healthstatus.com/calculate/cbc) to find activities that suit you and calculate how many minutes/hours monthly you need to do these activities to burn 7000 calories each month.  Then divide your days up doing these activities.  Easy as that, right?

Here are some popular activities that might look good to you.  Your current weight and estimated duration doing the activity will dictate how many calories you can burn.  These numbers are based on a 175 pound male doing these for 20 minutes.