Most of my friends and family know that I am one of the biggest Tiger Woods fans on the planet. Tigers’ relentless pursuit of perfection and his dedication to his craft have inspired me, in life, to be my best.

I can probably even attribute some of my determination through this weight loss journey to Tiger.

As you can imagine, I was the first to jump to his defense last week when we received news of the car accident. When my wife informed me that she had heard there was more to the story I said “no way! It had to be a mechanical failure or something other than human stupidity.”

It turns out that even Tiger Woods is subject to “human stupidity”… Lord knows I have been more times in my life than I can count. Nonetheless, what has happened has happened.

Unlike the recent Seinfeld Reunion via Curb Your Enthusiasm, I’m not going to play the “that being said card”, I’m just going to state it plain.

While I realize that the world of golf and professional sports has put Tiger Woods and other high profile athletes on a pedestal, the truth remains that even though they sport million and billion dollar bank accounts they still put their pants on the same as the rest of us, everyday.

Tiger Woods, Kobe Bryant, David Letterman (who I respect because he had the guts to be honest about it) and a host of others (including myself, sorry to say) have strayed away from their wedding vows and gone the road of infidelity and or drugs and alcohol.

There is no excuse in this… the only thing those of us who have been guilty of such things (past or present) can do is hope for the forgiveness of family and friends while learning from the, as Tiger put it on his website (click here to read article from Tiger Woods) TRANSGRESSION.

While I’m disappointed and completely surprised by this turn of events in the life of Tiger Woods, I’d be a hypocrite if I were to turn my back. Tiger is still (in my book) the greatest golfer to ever play the game and I look forward to seeing him continue his domination of this sport in the future.

My prayers are with you and your family, Tiger, during this difficult time… but it’s time to just “man up”, tell people what happened and move forward. Hiding the truth is only going to keep people digging further. People are more likely to forgive brutal honesty than lies!

Cheers!

Rex
YesterdaysFatGuy.com

Did someone say RECOVERY? When I think of recovery it certainly isn’t what we did in our first Core Cardio and Balance RECOVERY workout… wow! That being said, it sure is a nice “change of pace” anyway!

As usual, I decided to go into this workout blind. Since the beginning (after previewing the first fit test) I decided that I wasn’t going to preview any other workout, I was just going to go for it.  A  So, when I started Core Cardio and Balance last night I was anticipating some stretching, maybe some light exercise, instruction, etc. That’s what I get for thinking! Just as in everything else we do, Core Cardio and Balance fits right into Insanity.

Not that I don’t enjoy them all, but I especially enjoyed last nights workout. I wasn’t huffing and puffing like the big bad wolf trying to flush out the three little pigs, but what we did do offered a different intensity that you could really “feel” working as you moved along…. and it still made you sweat like a “little pig!”

The results I’m seeing at the midway point of Insanity are exceptional. In the last week I’ve really noticed a significant change in definition, especially in my upper arms and legs, as well as conditioning. What I’m able to do on the treadmill now blows my mind and I know that it’s Insanity that has helped me get there.

I would like to offer a special note of thanks to my wife Tami who helped me lift my legs during the final exercises of RECOVERY last night… LOL! “Thanks babe, you’re the best!”

I’m looking forward to P90X and RevAbs after Insanity. P90X is going will be next in my BeachBody journey.

If you are looking for a fitness challenge, the BeachBody programs do the trick… and they are a whole lot of fun, if such a thing can be said about a fitness program.

Have a great day and God bless!

Rex – Yesterdays Fat Guy

Master Key System Quote Of The Day – “Those who look within, instead of without, cannot fail to make use of the mighty forces which will eventually determine their course in life and so bring them into vibration with all that is best, strongest and most desirable!”

As I mentioned in my last post, when you make a decision to take on a fitness or weight loss program, follow it to the letter, EVEN IF you question it. After all, you spent money on that program so it should stand to reason that the experts SHOULD know what they are talking about… “Have a little faith Rex…” LOL!

Anyhow… today I want to take a few minutes to share something that is making a huge difference in my weight loss journey… the Harris Benedict Equation.

For those who are unfamiliar, the Harris Benedict Equation is a formulation developed to help people determine their BMI (Basic Metabolic Rate) and utilize basic math to either gain or lose weight based on their needs, wants or desires.

For those who want to lose weight, there is A LOT of good news for you in using this equation.

Here is what the equation looks like for both men and women. There are two separate scales for each… one in pounds (LBS) and one in kilograms (KG):

BMR calculation for men (KG): BMR = 66 + ( 13.7 x weight in kg ) + ( 5 x height in cm ) – ( 6.76 x age in years )
BMR calculation for men (LBS): BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.76 x age in years )

BMR calculation for women (KG): BMR = 655 + ( 9.6 x weight in kg ) + ( 1.8 x height in cm ) – ( 4.7 x age in years )
BMR calculation for women (LBS): BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )

From here, we take the first calculation and do a second calculation based on this scale…

Little to no exercise: Daily calories needed= BMR x 1.2
Light exercise (1-3 days per week): Daily calories needed= BMR x 1.375
Moderate exercise (3-5 days per week): Daily calories needed= BMR x 1.55
Heavy exercise (6-7 days per week): Daily calories needed= BMR x 1.725
Very heavy exercise (twice per day, extra heavy workouts): Daily calories needed= BMR x 1.9

Depending on your current weight you will either be delighted or horrified based on your current eating habits. If you are underweight and want to gain muscle mass then this scale might be looked on as your friend. If you are severely obese and are eating 10,000 calories per day (consisting of Big Macs, bon bons and monkey bread) then you are might be disappointed based on your current mindset. Always remember though that “when you change your mind, your body WILL follow!”

For the first three weeks of Insanity I ignored this scale and went about the exercises while trying to stay under 2000 calories per day THINKING that the numbers this scale gave me couldn’t be right so if I cut huge calories I should lose massive weight. Guess what, I didn’t lose a pound… in fact, I fluctuated up and down by two pounds for the better part of three weeks.

If you don’t follow these numbers to the letter you can count on ZERO results when it comes to fat and weight loss. Long story short, if you are going to work out at that level your body NEEDS the fuel so it’s okay to eat, just make sure it’s healthy and managed.

Here’s what the scale looks like for me, right now…

Scale: 66 + (6.23 X Weight In Pounds) + (12.7 X
Height In Inches) – (6.8 X Age In Years) = TOTAL
X 1.55 or 1.7 based on exercise volume.

- 500 for weight loss
-0 if you want to stay the same
+ 500 if you want to gain weight

66 + 1713.25 = 1779.25
12.7 X 71.5 = 908.05
6.8 X 39 = 265.2

4117.57 – 500 = 3617.57

Can you believe that? I should be eating 3617.57 calories per day to lose weight? I couldn’t believe it! In fact, like I stated above, I doubted it! Turns out I was wrong. I started eating the way the Insanity Nutrition Guide told me to and the weight started coming off again.

Why? Because my body needs the calories for fuel. I’m working out twice a day. I lift weights every other morning alternated with daily cardio at the gym and then I do Shaun T’s Insanity workout in the evening. Now that I’ve been doing this daily for a month my metabolism is insane! The reason I’m losing weight is because even though I’m eating 3600 calories per day, my body is burning even more than that, thus the weight loss.

If you don’t eat enough to fuel your body bad things happen like catabolism where your body is breaking down healthy tissue for fuel (you don’t want that) or it will actually hold on to the fat it has already stored (versus burning it) because it’s believes it needs to because your aren’t giving it enough fuel.

Think of your body like a car. If you don’t give a car enough fuel it goes very slow or won’t run at all. If you pump the gas to much the car can become flooded and not start because the engine is getting to much fuel. The same thing applies to your body when it comes to food. If you don’t give it enough it will feel sluggish and tired and not do what you want it to do. If you give it to much fuel (over eat) you feel bloated and slow and fat. There has to be a balance.

You might even go so far as to say that we’ve all been lead astray with the thinking that we need three square meals per day. This is old school thinking and certainly doesn’t fit into a program of extreme fitness and/or weight loss. To keep your metabolism working for you, you need a consistent routine of strength training to build muscle, cardio exercise to burn fat and frequent, smaller meals throughout the day to keep the body working at peak performance.

Eating healthy is vital. You can’t do this and still eat garbage that isn’t good for you. When this system is combined with quality, “good for your body” foods then you have a plan of attack for getting healthy and fit!

With the nutrition program I’m following right now I can even have peanut butter sandwiches again! It’s not all about veggies and protein like so many want you to believe. In fact, the right amount of carbs, especially for muscle development, is essential to both weight gain or weight loss. The difference now? My PB and J isn’t the standard white bread, sugar loaded jelly and gobs of peanut butter, it’s 2 tbsp. of low fat peanut butter on healthy 12 grain bread with fresh blue berries instead of jelly… and you know what? It’s WAY better than the other!

Well, I’ve rambled on enough here and it’s time for my pre-workout snack before I head to the gym. I hope you have found this information useful.

Have a great day and God bless!

Rex – Yesterdays Fat Guy

Click here to start Shaun T’s Insanity Today!

When I started Insanity I weighed 274 pounds. As of a week and a half ago, I still weighed 274 pounds. It didn’t matter how hard I exercised, no more weight was coming off.Here’s why…

It turns out that my daily calorie intake of 2000 wasn’t supporting all of the exercise. In talking with a friend of mine (Tom Lavigne, a certified trainer), he explained to me that my body was actually holding on to the fat because it wasn’t getting enough to feed the muscle I was building.

Turns out, he was right. After going back through the Insanity nutrition guide and using the Harris Benedict Equation to figure my daily calorie needs, it turned out that I should actually be eating 3600 calories per day to lose weight. Crazy right? Well…

When he told me I need to increase calories to between 2500 and 3000 I thought he had lost his freakin’ mind.

When told me I need to increase calories to between 2500 and 3000 I thought he had lost his freakin’ mind Based on those figures and following Toms advice (you can meet Tom by clicking here) I increased my calories and guess what? I GAINED FOUR POUNDS in two days! I was horrified! Nonetheless, I put my faith in Toms’ wisdom and the Insanity nutrition guide and did as I was shown to do.

Sure enough, after three more days I had dropped two pounds! Today, I’m losing an average of 1.6 pounds per day consuming 3000 calories per day plus my gym workout and Insanity. Looks like we’ve finally got this dialed in. I woke up today to find myself getting ready to FINALLY get out of the 270’s and into the 260’s with a weight of 271 pounds this morning on the bathroom scale and 269.5 on the gym scale!

What’s the moral of the story? Listen to those who know what they are talking about and don’t second guess. I’ve heard from many others using Insanity and P90X who have experienced the same thing. If you are exercising with that kind of intensity, your body needs the calories so follow the nutrition to the letter and you’ll get amazing results!  Trust me, when your body starts building this kind of muscle you will need the calories.

For the guys (sorry ladies)… I picked up a book published by Mens Health, the other day, called “The Mens Health Hard Body Plan – The ULTIMATE 12 Week Program for Burning Fat and Building Muscle.” This is an awesome book! If you are getting into the use of weights this is perfect. Everything you need nutrition and fitness wise is contained within the pages of this workout bible. I’ve had a hard time putting it down… there’s a ton of great information.

I’ve posted some updated pics (above) for those who have been wondering how the Insanity conversion is going. I’m getting ready to wrap up week number four and I can’t believe the difference between todays pic and the pick on day 1.

I’m starting to see some muscle showing through (there was a lot of fat to burn!) but what I’m noticing more than anything is the huge increase in conditioning and endurance.  What I’m able to do on the treadmill, at the gym, is leagues above what I was doing before I started Shaun T’s Insanity workout.

For those of you considering Insanity, my advice is DO IT, but DO IT BY THE BOOK!  Follow the nutrition to the letter using the Harris & Bartman equation outlined in the nutrition guide.  If it tells you that you should be eating 3500 calories per day to lose weight, then EAT the calories!  Eat healthy, but eat!  I wasn’t eating nearly enough and I paid the price with my weight loss… nearly a whole month without losing any.  The plan works so stick to it!

Have a great weekend!

Rex – Yesterdays Fat Guy

I’ve been using the Law of Attraction and Mind Set Training on my weight loss journey and it works in ways you can only understand if you apply it. If you would like to use the same mind set training I am using, download the Mind and Body Makeover by clicking the promo on the top left of the blog. The Mind and Body Makeover is free to all.

Feel free to use the content below to share with others.

Article Number One…

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How to use the law of attraction to shed the pounds
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For those who do not understand the law of attraction you will be able to see just how powerful it really is. There are steps to the law of attraction and you will be able to do everything that you wish, including shedding that extra weight. You will find that there is a lot that you will need to do in order to lose the weight, but it is mostly mind over matter. As soon as you begin to use the law of attraction to lose weight, you will notice that you’ll get smaller and small, but also stronger and stronger.

The law of attraction is mostly mind over matter. You will find that it is basically manipulating the way that you see the work of losing weight and it also will manipulate the way that you see yourself. The first step to the law of attraction is to ask the universe or yourself for something. In this case you will want to ask to lose a specific amount of weight. If you do not believe in the system, then you will want to ask for a small amount and then redo the process over and over again until you have reached your goal weight.

The second step in the law of attraction is to get rid of the negative energy and replace it will positive energy. This is why most people tend to give up on the dieting and the working out. They are so overwhelmed with feelings of negativity that it just blocks any and all success that they might have had. You will also want to take inconsideration that there are things that you are going to have to do in order to let go of the negativity.

Basically, you will need to consider the fact that there is much more energy inside you then you think. There is energy that brings you down, and then there is energy that pumps you up. You need to be able to shed the negative feelings and start thinking about yourself for a change and not allow other people to affect your thinking.

The third step to the law of attraction is to get over the fear and act like you have already seen success. You need to find radiance with positive energy. Basically, you need to go to that gym like you are a better persona and beautiful from the inside and outside. You need to change your whole way of thinking. Instead of saying “I can” try saying “I am”. This will give your confidence a boast and you will also be able to make a huge difference in the amount of success that you see.

Finally, you will just need to accept what it is that you have asked. You have already come so far at this point. You have found out who you are, what you want, and you have released that negative energy with a positive energy. You will also find that not only did you set your mind to something and went for it, but you have found a great success in your weigh loss, even if you didn’t hit your ideal weight. You just need to continue to work at and use the law of attraction, and you will soon be able to see the extra success.

The success in something like this is that you will become someone who is crazy successful and powerful, and confidant. People who need to lose the weight lack power and confidence, and this is something that you will be able to gain through the law of attraction.

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Article Number 2

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How the law of attraction can help you lose weight
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Being positive is something that you should always do. The law of attraction shows that being positive can help you achieve any goal that you may have. If you are serious about doing something, you need to be aware of what the law of attraction can do for you. Make sure that you believe in all that you can do and you will see how the law of attraction can work best for you.

Do not get discouraged if you are not losing the weight that you want. If you have a goal in life and there is something that you want more than anything you need to be is prepared for all the good that can come from the law of attraction. Take control of your life and you will find that happiness will follow.

The law of attraction is going to be there on your side for when you need it. Being sure of what you deserve in life is going to get you where you need to be. If you have goals of losing weight, you need to think about what you should start with first. Do not be afraid of trying something that is important to you. If losing weight is something that you want to do then you sure should go for it.

Being courageous in life is something that you should do to make your dreams of losing weight come true. If you are trying to do something, important you should use the law of attraction to make it occur. Being secure in your own feelings is something that you should work on for a better life.

Losing weight to make your life better is going to be a great satisfaction that you can feel good about. When you are applying the rules of attraction in your life, you will find it easier to lose weight and be happier in the things that you do. You will be healthier and happier no matter what you do. Being productive in life is something that you should always work toward.

Using the law of attraction means that you are going to do whatever you have to in order to make things better in your life. Be sure that you have all of the things in life that you want. Goals are important to have no matter who you are and what you are doing. Do not be frustrated if something does not go your way when you want it to. You want to make sure that you do everything you can so that you are healthy and happy in the life that you are living.

Sometimes we all need a little help in losing weight or getting healthy. This is nothing to worry about. There are people out there that are willing to help you be the person that you have always dreamed about becoming and this is something that you should be proud of. With the law of attraction behind you and helping you figure out what is important you will be better able to control your weight and be where you want in life.

The law of attraction is something that you should tell others about. Let them in on your secret and be excited to show others just how important this method really is and what the secrets of it are all about.

Losing weight with the law of attraction is all about the positive feelings that you have. Getting to enjoy happiness with the decisions that you make is going to be something that you should think about no matter what you do. If you are trying to lose a few pounds, gain control of your finances or make a life changing decision, the law of attraction can be there for you.

*****

Have a great day!

Rex – Yesterdays Fat Guy

My sincere apologies for the delay between posts here.  No excuses, just haven’t made time.

Cross Fit Demonstration Video

Insanity update:  Insanity is going great!  Today marks day 19 already and the results have been phenomenal.  I haven’t missed a day, and Lord willing, I won’t be missing or skipping any either.  Once you get started, good luck stopping!  This program motivates you to push yourself in ways you won’t believe your body can even handle.

Fitness test number two, with Insanity, proved to me that anyone willing to put their mind to it can do this!  It’s simply a matter of starting and pushing yourself to improve with each workout.

Insanity is shredding fat, building muscle and quickly taking me into the best shape I’ve ever been in!  I’ll be adding updated pics and video in the next couple of days.

In planning the future evolution of my fitness journey my plan is to take on P90X next.  Whether or not that is going to happen after round one, or maybe round two of Shaun T’s Insanity has not yet been determined.

From there, I will continue with the Insanity workouts (burst training) for the cardio benefits but am seriously considering the movement of my standard gym membership to a Cross Fit facility.  If you haven’t seen Cross Fit yet, and you are serious about taking your bodies shape to it’s absolute peak, then I highly recommend a visit to CrossFit.com.   Take a few minutes and watch some of the videos.  Cross Fit is hardcore!  If you have a minute, check out the video above!  WOW!

Burst Training Video

Overall, what started as a journey to lose weight has turned into a mission, maybe even an obsession, with personal fitness, weight loss, mental fitness and proper diet.  If you are going to be consumed and overcome by something in life it might as well be good for you!  The things I am learning never cease to amaze me.

It’s pretty cool when your metabolism is working so well that you have to increase calories to lose weight.  I recently hit another plateau, and after talking with a personal trainer, was shown that I was not eating enough to lose weight.  Turns out my body was storing fat (for a rainy day, I guess… ) because it wasn’t getting enough fuel.  I would have never dreamed that I would get to a point where I would need 2500 calories per to lose weight.  Hard to wrap your mind around eating more to weigh less, but once you learn how the body works it makes perfect sense.

Have a great day!

Rex – Yesterdays Fat Guy

LOL! Wow, I just finished my day number 8 workout (after a much appreciated day of rest yesterday… thanks Shaun!) and I’m amazed how far I have come in a week. I’m seeing results in my legs, arms and stomach (which is really cool!) but, more impressively, I’m noticing a significant increase in endurance along the ability to perform and execute the exercises with the precision that Shaun teaches them.

I’m not the most coordinated guy on the planet (spare tire doesn’t help), but when I can balance on one leg without feeling like the Leaning Tower Of Pisa it’s encouraging! My Heisman is looking more like a Heisman and less like the Private Pile it was on day 2 plus I can do more reps correctly throughout the workout.

I still can’t do the push ups on the floor yet (Dr. says not ready for that) so I’m doing them inclined on a chair and I’m still getting great results. I’m hoping there will be enough new muscle formed in my chest, in the next few weeks, to where I can do the push ups on the floor.

Even a 39 year old, former fat guy, heart valve recipient (when I put my MIND to it) can do Insanity. Don’t make excuses… take action and do something that will change the course of your life. It doesn’t have to be Insanity necessarily, but something that is going to transform your body and your mind and take you to places you didn’t THINK were possible.

The only one stopping your from doing what needs to be done is you! Anything you wish to achieve in life can be reached through faith!

To learn more about Shaun T’s Insanity, P90X and Beach Body contact my buddy Jeremy Henderson by clicking here! He is the coach you want in your corner. There aren’t to many guys that come more respectable then him!  I think the picture above says what words can’t…

Cheers!

Rex – Yesterdays Fat Guy

This sh** is ba-nan-as ya’ll!

“Well said Shaun, that sums it up perfectly.”

Just when you think it can’t get any crazier, Shaun T throws “Pure Cardio” at you. I had a suspicion that we were in for a butt kicking tonight, I just didn’t know to what extent. As we warmed up, Shaun made the comment that we was “nervous” about the workout. “Your nervous, Shaun? Holy bologna man! What are we in for?”

Well, you know how the commercial talks about long intervals of intense exercise between short periods of rest? Take that, only remove the periods of rest and go non stop like a freakin’ maniac for however long it was… and that’s Pure Cardio!

It’s invigorating, that’s for sure… and I really enjoyed it tonight, if such a thing can be said about brutal exercise. Once again I surprised myself and made it all the way through. I don’t quite have the speed the others have, but make no mistake, I have a bucket of sweat to prove I didn’t slack.

I think I’m finally starting to get the hang of the Heisman move… I guess I’ll know better when I do the next video on day ten. I’m pretty excited about that as I can already see a difference after day five.

You can check out my first day video and pics, and learn more about Shaun T’s Insanity, when you click here!

Only 55 more days to go… “keep diggin’ deeper, ya’ll!”

Cheers!

Rex – Yesterdays Fat Guy

Words don’t do Insanity, and what it does for you, justice. Just four days down and I’m already noticing a difference in my core and seeing a visual difference in my upper legs and thighs. Insanity is pushing me to do things I wouldn’t do on my own, during a regular workout at the gym, because much of it is stuff I didn’t BELIEVE I could do. It’s amazing what happens when you push through and dig deep. Your body will do much more than you think it will.

I’m really digging the nutrition and diet included with Shaun T’s Insanity. Most of the diet plans my wife and I have tried include menus that are complicated and time consuming. That’s not the case with this. Most of your meals can be prepared quickly and efficiently while delivering quality taste, but more importantly, quality nutrition that is calculated to help you lean out and burn body fat.

Click here to watch Shaun T’s Insanity!

Cheers!

Rex – Yesterdays Fat Guy

Even after day three I’m already noticing some changes. Foremost, is the endurance. I was able to go through Cardio Power and Resistance today and do the workout efficiently and effectively.

Don’t get me wrong, it kicked my butt… but my form and ability to finish a circuit with less rest were noticeably improved.

The stretches went much more smooth today as well. Overall, Insanity is worth every penny invested, and drop of sweat,  so far!

Now, a dietary note. I’ve talked, quite a bit about appetite suppression and many of the readers here have commented on how hard it is to get appetite under control. That was a huge issue for me, for the longest time. However, since incorporating a higher protein level into my diet and adjusting my calories the way Insanity taught me too, I have notice a significant decrease in appetite. In fact, I’m having to force myself to eat five 300 to 400 calorie meals per day and I’m not craving food before bed time anymore. I’m excited to see what happens at my next weigh in… I might just hit double digits for the first time since I started this journey.

The whole Beach Body system is proving to be impressive from a people stand point. I’ve made some great new friends YouTube and the support is phenomenal. Thanks to Jeremy, Jason and Joe for the support… much appreciated guys!

Click here to learn more about Insanity!

Cheers!

Rex – Yesterdays Fat Guy

so, judging by that, as I have survived my first plyometric cardio circuit with Shaun T, then today should be one of the greatest days of my life… wow.

After 4 and a half months back in the gym, THINKING I was getting into shape… LOL! Insanity showed me, today, just how mistaken I was.

I would love to report to everyone that it went super smooth and I was able to do the whole thing like a champion, but the truth of the matter is that my Heisman looked more like a “Private Pile”, my stretches looked something like you buy from the pretzel stand at the mall and, by the time it was over, I was a heaving pile of a mess gasping for my existence as I crashed to the floor.

All of that being said, I finished, I’m still alive and, believe it or not, I’m looking forward to tomorrow!

The reality of this weight loss journey hit home today as I was doing the required jumps and feeling the excess fat on my back sliding up and down as I went. I don’t know what it is about the human mind that takes you to a place that you just don’t care about that as you shove another chocolate chip cookie into your face, but when you are trying to get rid of it, you begin to care. I’ve said this so many times and I’ll say it again… if you are going to make a transformation with your life your mind has to be right. Get the mind right and your body will follow!

This is the first exercise program, I’ve ever used, where you really feel like the instructor is right there in the room with you. You get the push you need… it’s as if Shaun can see you through the dvd player.

If you are looking for a new fitness challenge then I highly recommend that you check out Shaun T’s Insanity! Once you start, just do it, even if you can’t do it as fast as the people on the DVD, just do it… keep moving, stay in form and… oh yeah, KEEP MOVING! Make sure to attach the garden hose to the kitchen faucet because your going to need water… you are going to sweat buckets of it.

If you have a minute, you can check out my latest video update featuring the Insanity Workout Day 1 Fitness Test.

Learn more about Shaun T’s Insanity Workout!

Cheers!

Rex – Yesterdays Fat Guy

I haven’t been through a workout, like this, since the PT we were put through back in Basic Training. At that time I was fresh out of high school. Starting the Insanity workout today brought back a lot of memories.

The fitness test put me through my paces. Surprisingly, I was able to do something in every test. I have a long ways to go, a lot of form to work on and I need to get the exercises right, but I’m on my way and looking forward to tomorrows workout.

Shaun T’s Insanity workout is intense and lives up to it’s name. I can see why it does what it does, it’s no joke! I’ll be blogging updates every day or so and will be adding a new video every 10 days until the journey has been completed.

Cheers!

Rex
Yesterdays Fat Guy

As far as YFG is concerned, I’ve been in the gym a little more than normal, over the last few days, in preparation for the Insanity workout (if you can prepare for such a thing… lol.) Lord willing, it will arrive and I can get started in the next couple of days.

I stepped on the scale this morning to find that I had surpassed the 60 pound mark on my mission to lose 100 pounds this year. At present I now weight 276 pounds (a BIG thanks to Fat Loss 4 Idiots). I’m excited to see how much more the Insanity workout is going to help me lose.

I’ll be doing a six video series once I start the Insanity workout, at which time I will be posting new video of my latest weigh in and measurement. At present, the tape is showing my mid section (or spare tire as it’s most commonly referred to) at 47 inches which is a total loss of six inches over the last four months. I would have expected more inches lost based on the amount of weight lost, but it’s progress so onward and forward.

I’ve been surprised at how much more I can do at the gym now that a significant chunk of the weight has come off. I’m running on the treadmill now (and running is something I have n’t been able to do in years). I’ve been running is segments of 2 to 4 minutes in between intense incline walking, which burns more than 500 calories over a half an hour. I’m burning 1300 plus calories with each workout now which, I’m sure, is contributing to the weight coming of a bit faster than it was a few weeks back.

Speaking of which, I’d like to touch on the subject of plateau again, before I close this post. For those of you who are also on a weight loss journey, when you do have those periods of days weeks, or even a month, where it doesn’t seem like you are making much progress, it’s easy to start listening to those thoughts of doubt. IGNORE those thoughts and keep pushing forward.

One of the things I’ve learned in this is that when you hit a plateau then it’s time to change things up a bit. You might try an adjustment in your diet or, I recommend, change up your workout. Instead of walking on the treadmill, at a certain speed and incline, for 30 minutes, change things up. Increase and decrease speed and incline between a brisk walk and a jog. Keep challenging your body with new things. One of the top programs by Beach Body teaches muscle confusion for the very purpose of pushing through a plateau.

Cheers!

Rex Harris – Yesterdays Fat Guy

Click here to learn more about Fat Loss 4 Idiots

So I was watching a little TV last night, before bed, when I ran across this infomercial (again) that has been nagging at me for a few weeks now. If you haven’t already seen this, it lives up to the name. I’ve been watching Jason Croxford on YouTube who has been doing this and the results he’s getting are most impressive.

You can check Jason out online at BetterBody90.com

After a couple of weeks deliberation I decided to order Shaun T’s Insanity last night (part of the Beach Body system.) It will be interesting to see how it goes.

I will be documenting the journey through Insanity here on Yesterdays Fat Guy, so it should be interesting and it might even be funny, if it doesn’t kill me.

I’ll keep you posted!

Rex – Yesterdays Fat Guy

Is it really possible to lose 9 pounds every 11 days? After receiving more Twitter spam on this particular product than I do for most of the others, I decided to invest the $39 to see what the buzz was all about.  What I was expecting was another e-book that told me the same thing the others do.  What I found was the exact opposite and it’s pretty freakin’ cool!

One of the first things to impact my decision to purchase this product was the sales page.  The pitch page is impressive and very convincing. You can tell, before ordering, that there was some thought and effort put into this system. Once I had completed a purchase the product did not disappoint.

Fat Loss 4 Idiots is quite a unique approach to fat burning and weight loss. What you won’t find is the usual calorie counting approach that has basically become the staple of the weight loss industry. Fat Loss 4 Idiots uses food, primarily, to trigger your metabolism into utilizing the food that you eat to burn fat scientifically.

I’m a calorie counter and that has served me well along the path of my weight loss journey. However, the information contained within Fat Loss 4 Idiots makes perfect sense once you’ve learned a little about how the body metabolizes food.

The information alone is worth the $39 investment, but Fat Loss 4 Idiots is more than just your typical e-book… it’s a system, an interactive weight loss system where you choose the foods you eat and the system builds your diet around your choices. Choose from an 11 day diet or a diet that loses slower over time.

Part of the reason I purchased Fat Loss 4 Idiots was due to a weight loss plateau hit in the 280’s. I was able to drop a large amount of weight quickly over the last few months and then about mid September I was just stuck between 286 and 282. For some reason my weight just went up and down there so I had to make a change. After incorporating some of what I learned in Fat Loss 4 Idiots (and I’ve only owned it for three days now) I went from (my last weigh in at) 282 (on the day of purchase) to 278 when I weighed in this morning. I need to lose 15 pounds to reach my goal of 100 pounds lost for 2009 and this is certainly going to help.

My wife and I have purchased a handful of the major weight loss programs seen on TV, our latest being “the Skinny Switch.”  While I’m not going to knock any of the products (don’t need any hassles with lawyers… ) I will say that I am finding Fat Loss 4 Idiots to be the LEAST complex weight loss program that I have seen yet.  The system is simple to use and it doesn’t require fancy recipes and the creation of fancy dishes that most people don’t eat on a daily basis.  It shows you how to lose the weight by eating the right foods, in the right quantity at the right time.

You don’t have to worry about counting calories or going hungry with Fat Loss 4 Idiots.  One of the aspects of the program I really like is that you can eat until your satisfied.  Don’t get me wrong, you can’t pig out and expect the program to work, but you don’t have to starve yourself either.

Fat Loss 4 Idiots is for anyone who needs to lose weight right now, has difficulty with exercise but still needs to lose weight, or as in my case, anyone who has hit a weight loss plateau and needs to change things up a bit.

On a scale of 1 to 10, this is a definite 10 and well worth the $39 invested.  I’m looking forward to getting more great results with this product!

Cheers!

Rex Harris – Yesterdays Fat Guy

Click here to learn more about Fat Loss 4 Idiots

I was just going through Tweet Deck to see if I could find any content worth sharing when I found an article with a link to information on yoga for weight loss that I thought might be worth reading.  After reading the article the realization was that my time had been wasted.  My immediate impulse was to unfollow the person who had sent this Tweet.

Much of the information coming through Twitter anymore (depending on which topics your are following of course) is either blatant spam or glorified spam. A reputation as a weight loss spammer (or as a spammer on any subject for that matter) will result in the loss of followers, damage to your reputation and lack of revenue through your blog.

Glorified spam is content created for the sole purpose of feeding the reader bullsh** in trade for a response to advertising on their blog or website.  A click on AdSense, a product link, banner or other form of advertisement is the ultimate goal, not the benefit of the reader. It’s happening everywhere and it’s getting old. I don’t have a problem with people advertising on their blogs, or even within their articles, but come on… give the readers something in trade for their time! Is it going to take up that much or your time to offer a handful of tips or techniques that people can use to solve the problem in which they visited your content for in the first place?

I would prefer, that if people have something to sell, then just cut to the chase, send me the link and let me take a look. Don’t waste my time trying to trick me into clicking on something. If you really want me to click, retweet or share your content, make it worth my while. Give me something that I can use versus five to ten paragraphs of text that says absolutely nothing… I know that a screwdriver turns a screw. What happened to giving value when it comes to driving traffic and building a database?

If you are looking to generate income through AdSense, ads, links, etc. here are a few things to consider…

1.) You will get more click through’s on your advertising if you are getting return traffic. You will get return traffic if your content is helping people by answering a question or solving a problem. If someone has come to your weight loss blog looking to find information on how to use Yoga to lose weight, give them some basic tips. Put a video together, put it on YouTube and walk people through the basics. If you do this a couple of times you can then offer them something for sale, at a reasonable price, and not only will they buy it, they’ll tell their friends “look at this cool blog I found through Twitter! Take a look at this video!” If you want get viral traffic, give!

2.) If you want to sell a weight loss product (informational like an ebook through ClickBank), write a review of the product, show people results you have achieved through the use of the product via video and pictures and give them something as an added bonus with their purchase. There are a ton of freebies available online, on just about any subject you can imagine, that can be offered as in incentive. You might also consider starting a forum for clients or customers only where they can get personal advice from you on how to get the same results you did.

3.) If you are promoting a business opportunity or product then offer samples. Again, show people that you are not just some hustler. Show them that you practice what you preach and use what you sell. This makes an impact that most marketers are to lazy to create themselves, giving you an edge over the competition.

Something else you are going to want to prepare for, when it comes to using your blog or content to sell or endorse a product, is the new FCC regulation coming down on December 1st, 2009. According to Mashable this morning…

The FTC has updated its Guides Concerning the Use of Endorsements and Testimonials in Advertising for the first time since 1980, and among the changes, a requirement that “bloggers who make an endorsement must disclose the material connections they share with the seller of the product or service.” Fines for violating the new rule will run up to $11,000 per post.

Click here to read the full article on Mashable.

It’s pretty sad when the government has to get involved to regulate the behavior of those who are using content to generate income. Perhaps this will get people thinking about what they are doing online before they take action.

Cheers!

Rex – Yesterdays Fat Guy

Get free weight loss info incentives here!

Vitamin A is needed for good eyesight and optimal functioning of the immune system. Cod liver oil, dairy products, sweet potatoes and dark green leafy vegetables are all great natural food sources of vitamin A.

Vitamin B1, also known as thiamin, is imperative to the body’s ability to process carbohydrates. Whole grain breads, cereals and pastas have high amounts of thiamin.

Riboflavin, or B2, can be found in fortified cereals, almonds, asparagus, eggs, and meat. It’s used in many body processes, including converting food into energy and the production of red blood cells.

Niacin, also known as B3, can be found in lean chicken, tuna, salmon, turkey, enriched flour, peanuts, and fortified cereals. It aids in digestion and also plays a key role in converting food into energy.

Vitamin B6 can be found in fortified cereals, fortified soy-based meat substitutes, baked potatoes with skin, bananas, light-meat chicken and turkey, eggs, and spinach. It’s vital for a healthy nervous system, and helps break down proteins and stored sugars.

Vitamin B12 is needed for creating red blood cells, and can be found in beef, clams, mussels, crabs, salmon, poultry, and soybeans.

Citrus fruits, red berries, tomatoes, potatoes, broccoli, cauliflower, Brussels sprouts, red and green bell peppers, cabbage, and spinach are all loaded with vitamin C, which is vital to promoting a healthy immune system, and making chemical messengers in the brain.

Vitamin D can be found in fortified milk, cheese, and cereals; egg yolks; salmon; but can also be made by the body from sunlight exposure. It’s needed to process calcium and maintain the health of bones and teeth.

Vitamin E functions as an antioxidant and is essential to your skin’s good health. Eat plenty of leafy green vegetables, almonds, hazelnuts, and vegetable oils like sunflower, canola, and soybean to get this vital nutrient.

Folic acid can be found in fortified cereals and grain products; lima, lentil, and garbanzo beans; and dark leafy vegetables. It’s vital for cell development, prevents birth defects, promotes heart health, and helps red blood cells form. Pregnant women need to take special care to ensure they are getting enough of this for themselves and their developing baby.

Dairy products, broccoli, dark leafy greens like spinach and rhubarb, and fortified products, such as orange juice, soy milk, and tofu are all loaded with calcium. Like vitamin D, it’s very important in helping to build and maintain strong bones and teeth.

Organ meats, oysters, clams, crabs, cashews, sunflower seeds, wheat bran cereals, whole-grain products, and cocoa products are all high in copper, which aids in metabolism of iron and red cell formation. It also assists in the production of energy for cells.

Iron can be found in leafy green vegetables, beans, shellfish, red meat, poultry, soy foods, and some fortified foods. It’s needed to transport oxygen to all parts of the body via the red blood cells.

Potassium can be found in foods like Broccoli, potatoes (with the skins on), prune juice, orange juice, leafy green vegetables, bananas, raisins, and tomatoes. It aids in nervous system and muscle function and also helps maintain a healthy balance of water in the blood and body tissues.

Red meat, fortified cereals, oysters, almonds, peanuts, chickpeas, soy foods, and dairy products are great dietary sources of zinc. Zinc supports the body’s immune function, reproduction capabilities, and the nervous systems.

Protein is the main component of muscles, organs, and glands. Protein is also of utmost importance when it comes to burning fat. Every living cell and all body fluids, except bile and urine, contain protein. The cells of muscles, tendons, and ligaments are maintained with protein. Children and adolescents require protein for growth and development, and adults need it to maintain cell integrity. It can be found in foods like beans, milk and meat.

The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. Complex carbohydrates are the best choice for a stable blood sugar level. Whole grain breads and cereals, legumes, and starchy vegetables are all good complex carbohydrate sources.

Essential fatty acids play a part in many metabolic processes, and there is evidence to suggest that low levels of essential fatty acids, or the wrong balance of types among the essential fatty acids, may be a factor in a number of illnesses. Good sources are fish and shellfish, flaxseed, canola oil, pumpkin seeds, sunflower seeds, leafy vegetables, and walnuts.

Though this list is far from complete, it gives a good base of knowledge on which to build a healthy, well-balanced diet.

Get great free weight loss, fitness and health content here!

When it comes to losing weight one of the biggest challenges is changing habits. Taking your story to the Internet gives you an outlet… a place where you can focus on sharing information, tips, successes and even failures that might help someone else find success in the weight loss journey.

No one can tell your story like you so why not write it down? You don’t need to be an expert to share experiences. As you progress in your journey, and learn more about living a healthy lifestyle, the more information you will have that you can incorporate into writing.

If you put a little effort into it you can even get paid for your content through places like eHow, FireHow and more. Utilizing article sites is also a great way to get quicker search engine listings because most of the article sites have a high page rank. As your content has become part of the content of a site with a high page rank, it’s easier to get listed under better key phrases. From there, simply create an inbound link to your blog and you can generate larger volumes of traffic.

Creating great content is also a good way to generate traffic through the social networks. If you have something to say and are willing to give some actual value in your content (not just writing tidbits to attract sales as so many do…) then you can develop an audience that will help spread the word about your blog, bringing even more traffic.

Another good idea when it comes to creating content and giving exceptional value is to find a great incentive (gift) that you can give through your blog or article. If you have some experience in web publication you can even create an incentive package. (See the Mind and Body Makeover as an example.)

When writing a blog or article here are some things to consider:

1.) Open with a segment of your story. Share a problem that you have encountered, or a problem you have solved.

2.) Offer a list of tools or items one may need to solve the problem or answer a question.

4.) Offer Do’s and Don’ts or suggestions, tips and or warnings.

eHow offers the perfect layout for creating articles, it’s free to join and you can even get paid for the content you create.

You won’t burn a ton of calories typing but focusing your efforts and giving and helping others, while sharing your story, will help you consume less of them!

Cheers!

Rex – Yesterdays Fat Guy

Burn fat and lose weight while you watch TV! Try it free!

Wow, talk about painting a bullseye on your back! If your mission was to turn the majority of The Biggest Loser universe against you Tracey, then congratulations… mission accomplished! This has to be one of the worst displays of selfishness on reality TV I’ve ever seen. It took the game behind The Biggest Loser to an all time low, that’s for sure.

The dead silence at the end of the weigh in should be a clear indicator that you have lost the respect of the trainers, the contestants and (if they’re anything like me) just about everyone who watches The Biggest Loser. So you’re on national TV, big freakin’ deal! What you did this week, Tracey, was wrong. Remember, every cause has an effect. It will be interesting to see what happens when the game comes your way. I was very surprised by your actions after the support you received in the beginning. When you collapsed on the beach EVERYONE (who could still stand up) was there to support you. How soon people forget, yes?

This weeks episode set me to boiling and not just because of Tracey’s actions. When Shay plead her case (to stay) after the weigh in, I could feel her plea in my soul. I won’t say I know exactly what she is feeling, because I don’t… both of our stories are different. I can relate to the passion though. For those who have never been here, when the choice has been made and you are focused on getting rid of the weight, IT HAS TO GO!

The red team has earned my respect in a big way. Sean and Antoine are stand up guys. What an amazing episode, one of the best ever, in my opinion!

Cheers!

Rex – Yesterdays Fat Guy

Turn Your Body Into A Fat Burning Furnace

In todays economy, earning a few extra bucks every month can’t hurt.

You might even earn enough to pay for you gym membership, or if you put a little effort into it, make your car or house payment or more.

Here is a list of monetizing ideas to consider:

1.) Google AdSense – Incorporating Google AdSense into your weight loss blog is a good place to start. You earn income through Google each time someone clicks on an AdSense ad. If you look in the right hand margin of this blog you will see Google AdSense incorporated for search (upper right) as well as text ads (about mid way down). Creating an AdSense account is free. Simply log in to your Google account and click AdSense in the settings menu to get started. Approval usually happens in a couple of days.

2.) Affiliate Marketing – Places like Clickbank offer you the opportunity to sell the informational products of others as an affiliate. Clickbank is loaded with a ton of great information you can sell. People create e-books on just about any subject, to include weight loss, fitness and more. Clickbank is free to join.

3.) CPA – CPA is something I’m just getting into so I don’t have an abundance of information to share. In short, CPA advertising involves the marketing of incentives and offers that generate leads for a particular business or corporation. There is quite a bit of information available through Google on CPA, but make sure you do your homework and get the facts.

4.) Copy Writing – If you like to write and have time to create content for more than just your blog then you can get paid to create content. eHow.com is a resource where you can write to get traffic as well as a few extra bucks. I just joined this week and it’s well worth the effort. eHow articles optimize to Google quickly and create a great link from Google to your blog under key phrases you might not reach in the early stages of blog creation.

5.) Business Opportunities – Last, but not least, you can use your weight loss blog to generate interest in a business opportunity. Keep in mind that the ultimate level of professionalism will be required here. Terms like MLM, Business Opportunities, Work at Home, etc. have become dirty words over the years because of the underhanded methods people use to promote them. Spam is also another huge issue when it comes to business opportunities so be smart about HOW you incorporate it into your blog. Remember that your audience needs to be sold on you, not what you do. Trust and value through giving must be generated long before you just throw a business opportunity out there.

Always make sure to stay within your target market. If you are creating a weight loss story online then offer weight loss products, solutions, tips, services, etc. through your blog.

If you are smart about the way you do things, utilize value and incentives to reach your audience and put others before yourself then the success you see with your weight loss blog will, most likely, reach far higher than your expectations.

Cheers!

Rex – Yesterdays Fat Guy

Biggest Loser Champs Reveal The Truth About Diets