Fat Loss Strategies

20 Fat Loss Secrets Slide Show

Posted by on November 28, 2011 at 10:02 pm

20 fat loss secrets slide show 20 Fat Loss Secrets Slide Show


20 Fat Loss Secrets

Is 20 too many?  Or too few?

The bottom line is that these 20 (though some may seem obvious) are definitely gonna help you reach your fat loss goals.

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The Truth Sometimes Hurts | overeating

Posted by on November 9, 2011 at 2:49 pm
i constantly overeat2 The Truth Sometimes Hurts

The Truth Sometimes Hurt


The Truth About Overeating Sometimes Hurts

The image above is sort of funny in a sense but there’s actually truth in both sides.

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Top Five Reasons You Aren’t Losing Weight and How To Fix It

Posted by on August 13, 2010 at 2:17 pm
cardio twister Top Five Reasons You Arent Losing Weight and How To Fix It
I’ll Give You A Hint!
Losing weight, or more importantly, losing body fat is an obsession in North America. Doesn’t matter where you turn, weight loss and fat loss ads are everywhere. Today, almost everyone is more educated about nutrition and health than ever before, yet our population continues to punch yet another hole in their belt to encompass their growing bellies. Kind of ironic… like the more we try to learn about it, the worse the problem becomes… strange… or is it?
Selling You The Solution
So yes, there’s a problem that in my opinion was partly created by the food industry, but now, as if selling you 2L Super Big Gulps with over a thousand calories of pure sugar wasn’t bad enough, the same people who got you fat (the food industry) are trying to sell you the solution.
It’s crazy! I was renting a movie not too long ago and when I got to the cash, you know how they have chocolate bars and chips and all that set up as impulse buys, well there was this chocolate bar and when I saw it I almost lost it!
Here’s this damn thing, with huge letters all across it advertising the fact that it only has 80 calories per bar. But the killer is that its price… wait for it… $3.99
Four fricken dollars for 80 calories? I can head down to McDonalds and get at least 500 calories for a measly 4 bux!
What a rip off!
Yet people buy this crap all the time. Don’t get me wrong, I’m not suggesting 500 cal at McFatties is any better… but I’m just trying to say that big industry is ripping you off and making you fatter in the process.
They can give you 1/5th of the calories and charge triple the amount. Huh? Who the hell ever agreed to that?
Well you do every time you buy this garbage.
If you’re eating properly, you can eat a REGULAR old chocolate bar from time to time (remember the 90/10 rule) and it won’t end up as stored fat at all.
The problem is that when you’re wired to eat more calories, spending $4 on an 80 calorie chocolate bar does NOTHING to solve the problem. Want to solve the problem? Stop buying crap,eat good, natural foods, and exercise more!
Now that I’ve vented a little, I feel better. Here’s the Top Five Reasons You Aren’t Losing Weight and How to Fix it!
Starting with number 5.
5. Nutritional Knowledge – Paralysis by Analysis!
You do NOT have to know much about nutrition to lose weight. Our grandparents knew virtually nothing about nutrition and when it was necessary, they could lose weight. How? They moved more and ate less!
One of the main reasons for our society’s growing obesity issue is that people who need to lose weight hide behind searching for the HOLY GRAIL diet that will guarantee them the most healthy and effective way to lose weight.
So instead of grabbing an apple and heading out for a bike ride, they get on the internet and spend hours trying to “learn” as much as they can about how to lose weight and get in shape.
Then, hours later, they’re famished, and they raid their fridge and plow back a “low fat” bagel with “zero sugar added” jam… because that’s what they happened to read on the latest diet-guru website. Of course they also vow to get back to the gym on Monday.
Folks.. acquiring information does NOT produce RESULTS! Only ACTION produces RESULTS!
Of course I’m not telling you to stop reading my newsletters as a trusted source of information is important to have when you really need it! icon wink Top Five Reasons You Arent Losing Weight and How To Fix It
4. Cooking Ability
Before I met my wife, I basically ate everything just boiled or baked with not much else than salt and pepper for flavour. I ate what I was supposed to, because I WANTED the results you get from eating the right stuff.
Of course, now, food tastes much better and I don’t think I could ever go back to eating tuna straight out of the can… or worse.. mixed with my oats as I would often do.
But if you’re spoiled and food has to taste good or you won’t eat it, then learn how to cook nutritious meals. Prepping and cooking your foods, and then preparing meals doesn’t have to take as long as you might think.
I’ve set up a Kitchen Bootcamp at the Urban Element, and if you haven’t booked your spot yet, please email me ASAP to reserve your spot! We’ll be covering meal planning, groceries, preparing, storing, and finally meal preparing along with many different spice combinations for different types of dishes.
While cooking ability isn’t a MUST for losing weight, it definitely has to be in my Top 5!
3. Not Being Honest With Yourself!
As a coach, I hear excuses all the time. And the only thing worse than hearing other people’s excuses is having to hear your own.
“I only drink zero-sugar juice”
“I’m starting to workout again next week so eating (whatever junk) this won’t matter”
“I’m big boned”
“My metabolism is slow”
These are just a few examples of excuses people make all the time.
excuses vs results balance Top Five Reasons You Arent Losing Weight and How To Fix It
You can justify them all you want, but that doesn’t change the fact that it’s an excuse. In this life you can either have excuses or you can have results, but understand, they’re on opposite sides of a balance.
So if there’s even just a tiny part of you deep inside that actually wants results… you have to STOP MAKING EXCUSES!
2. Fear of Hard Work!
This one has to trump them all… well, all except for the number one reason that is. If you head over to the recumbent bicycle at the gym, and “very carefully” set yourself at 60% of your maximum heart rate to ensure that you don’t “accidentally” get out of the fat burning zone, then I’m sorry, but you’ll probably always be battling your weight.
Yes, it will work for some people, and hey, good for you if you can get what you want with the bare minimum effort, and if you are able to lose weight like this, the only thing you’ll lack is any real fitness and conditioning levels. But I don’t imagine you’d care anyway.
If you are serious about developing a powerful, well conditioned, and LEAN MEAN FAT-LESS MACHINE, then stop worrying about whether you leave the fat burning zone, and see how hard you can work for a change.
If you look like this after you finish training, you can bet your sweet tooth that you’ll get the body you want!
0 Top Five Reasons You Arent Losing Weight and How To Fix It
Nothing, and I repeat, Nothing Beats Hard Work!
1. You CANNOT Out-Train A Bad Diet!
The 90/10 rule is a beautiful thing. It allows us to eat anything we want in reasonable quantities and still lose weight. Gone are the days when you must be ultra strict to ever lose any weight.
The truth is, there never was a time when you actually had to be ultra strict to lose any weight. We know now more than anything the SINGLE MOST IMPORTANT part of losing weight is consistency of your actions.
That said, if you are consistently eating badly, or you’re actually following the 70/30 rule, or worse yet the 60/40 or any other combination… YOU WONT GET WHAT YOU WANT!
It is IMPOSSIBLE to train enough to make up for a bad diet. So if you’ve been having dessert every night, or eating crap cafeteria food every day at lunch, or eating well Monday-Thursday, then binging from Friday-Sunday… you just won’t get the results you’re after!
Time to be brutally honest with yourself. Use a food journal and keep track of what you eat for a while and it will stare you back in the face, as plain as day. Once you can admit that you’re eating the wrong stuff too much, the 90/10 rule is just NOT that hard to switch to. You still get some goods on a regular basis, and you’ll get the body you want!
Is that too much to ask?
Of course no top 5 list of why you aren’t losing weight would be complete without mention of exercise. The type of exercise you do can make a huge difference in whether you lose weight or not.
why you can%27t lose weight 2 Top Five Reasons You Arent Losing Weight and How To Fix It
If you’re using the latest fitness equipment gimmick, you’ll likely fall off as fast as you hopped on. And while treadmills, lifecycles, and elliptical machines can help you burn off stored body fat, you’ll spend more than twice as much time on them to burn just half the body fat you would if you performed high-intensity intervals with full body exercises.
If you’ve been hearing about this high-intensity interval training stuff for a while now but aren’t really sure what the fuss is all about, I run a bootcamp that is easily the toughest thing you’ll ever do, but NOTHING and I mean NOTHING will strip the fat off you as quickly!
Don’t believe me? I’ll give you three completely free sessions to try it and see for yourself. Even after that, once you join, I’ll give you a full 30 days in case you change your mind.
If you want to try it, head over to www.YourBeachBodyBootCamp.com and sign-up for your free trial. If you’ve already entered your name and email at the bootcamp website but have not activated your trial, go to www.shanmillerfitness.com/bootcamp/trial.php and get started today!

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Ottawa Boot Camp Member Loses 4 lbs In Just 3 Weeks

Posted by on June 23, 2010 at 5:10 pm

Here’s an email I received from one of my bootcamp members yesterday.

Hi Shane,

I won’t be able to make it to tomorrow’s class, and while I know I don’t have to inform you of sessions that I can’t make, I wanted you to know because I am taking this program very seriously, and I actually feel BAD and am very disappointed that I am forced to miss my workout tomorrow!

I wanted you to know that you are having a very positive impact on me and I am feeling very motivated by your Ottawa Bootcamp program. Although I am very tired after an early morning rise and a long day at work, I feel I have more energy than ever to tackle all the things (and more) that I need do.

In addition, as I am working so hard physically, its motivating me to make a bigger effort to improve my eating habits – still, I am not perfect, but I feel the small changes I’ve made to date have definitely made an impact.

I jumped on the scale today and I am down 4lbs from when we started!

Talk about motivating!

This is just what I needed to see – and so soon in the program is so awesome… and I wanted you to know!

Having said all this, I know that the road ahead will be challenging – it’s easy to see results fast if you work hard in the beginning but the real challenge is in maintaining the hard work to keep progressing towards the goal!

In the past, I might have given up when it gets tough, but with your help, Shane, I’m confident I’ll reach my goal and finally get in the best shape of my life!

– Name Withheld


Well thank you very much for your email, and I promise to keep my end and do everything in my power to help you get there!

icon smile Ottawa Boot Camp Member Loses 4 lbs In Just 3 Weeks

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Avoid Bad Fats But Still Enjoy Your Food (Recipe)

Posted by on June 1, 2010 at 9:11 am

Tuna Salad Without Mayo That You Can Still Enjoy? Get Out of Here! No Really!

tuna tomato avocado coriander lime salad Avoid Bad Fats But Still Enjoy Your Food (Recipe)

If you’re like me, there’s nothing worse than a tuna salad without mayo. And if you never have bad fats in your diet, you can probably get away with having a bit of mayo in your tuna salad once in a while.

But as I’m always trying to use tuna since it’s so fast and easy, not having mayo all the time might seem tough. Of course you could always use plain yogurt, but still there’s something missing.
So it dawned on my a few months ago to try a ripe avocado. Again, if you’re like me, the idea of eating avocado by itself is not that appealing… but knowing how healthy they are for you, I decided to take the plunge and just do it.
Here’s the recipe I came up with and it’s soooo yummy!
1 can skipjack flaked light tuna (always use skipjack “light” tuna as it has the lowest mercury content of any commercially available tuna)
1/2 ripe avocado
1/2 – 1 medium diced tomato
1 spring onion finely chopped
5-6 stalks (with leaves) fresh coriander finely chopped
1/4 lime squeezed
pepper to taste
Spike to taste (Spike is a spice)
Note: Spike contains yeast and autolyzed vegetable protein. There have been claims that autolyzed vegetable protein breaks down into MSG, but personally after a dinner out at a local Chinese food favourite of mine, if I forget to ask for no MSG added, I feel like crap afterwards, but I can put a decent amount of Spike on my foods a few times a week and I always feel great. So I’m not sure these claims are founded.
If you have an MSG issue, you know by how you feel afterwards. As with all foods, I suggest you pay attention to how you feel afterwards and let it govern your choice to consume.
Of course this shouldn’t be taken literally… as I feel great after an entire container of ice cream, but I won’t do this anymore.
IMG 3268 Avoid Bad Fats But Still Enjoy Your Food (Recipe)
If you have any comments, suggestions, or any recipes that you’d like to share, please leave them in the comments section below.

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Don't Screw It Up Again

Posted by on January 13, 2010 at 12:21 am

Don’t screw it up again this year!

Already, millions of people are screwing up on their New Years’ Resolutions.

The reason?

exercise you%27re doing it wrong Don't Screw It Up AgainYou’re Doing It Wrong!

They have no PLAN!

They get all fired up over their goals as the new year approaches, but without a plan to make it happen, failure is inevitable.

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Can Exercise Actually Make You Gain Fat?

Posted by on September 7, 2009 at 9:22 pm


What really ticks me off is when journalists who can’t come up with creative, helpful content, just write crap in order to make headlines!

Take John Cloud from Time Magazine. In his Aug 9th column, he writes an article entitled “Why Exercise Won’t Make You Thin”.

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Quite Possibly The Most Effective Fat Loss Program Ever

Posted by on July 7, 2009 at 4:00 pm

Do you need to lose weight fast? Have hours of boring cardio on that painful bike seat finally brought you to your senses? Are you sick of all the silly fat diets and completely ridiculous claims of the next miracle weight loss pill? Are you looking for what just may be the most effective fat loss program anywhere?

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Posted by on April 5, 2009 at 8:12 pm

I received two emails today from a couple of my online readers and while their questions were both quite different, they were both suffering from the same fat loss roadblocks. The basic underlying problem they both have is meal structuring throughout the day. So in this article I’ll go through a typical day and show you how to build each meal for optimum fat loss.


New Year's Resolutions

Posted by on January 6, 2009 at 2:43 pm

IMG 3268 New Year's Resolutions
Happy New Year to everyone!

If you’re like me you enjoyed possibly a bit more food and drink than planned for. Yes, I always say that I won’t eat and drink so much over the holidays, but when they arrive… all that’s out the door.

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