How to lose weight fast without Weight Watchers

I just finished a very cool video tip on what the biggest mistakes people make are when trying to lose weight fast.

I posted it on my free membership site at www.loseweightforscotland.com

If you're not yet a member, all you have to do is sign up with your name and email and you'll get access to this and a ton of other videos, all for free

You're welcome :-)

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Does strength training make you bulkier and gain weight?

Hi there, this is Jonathan Clark from Lose Weight For Scotland – it’s my mission to Crush Obesity, Add Years To Your Life & help you to Look Good Naked!  I challenge Scots to lose 10 lbs of fat or gain 10 lbs of muscle, even if they’ve tried everything else, and it’s guaranteed.  One of the questions I get asked all the time is  Does strength training make you bulkier and gain weight?

All the Experts say: Not really, but it depends on your body type. “If you tend to be a person who bulks up easily, you might want to try higher reps with lighter weights,”   In my experience, if I can be really honest with you, people who ask that question -  Does strength training make you bulkier and gain weight? - are just trying to put off exercising.

Bulking up is actually much harder to do than losing fat.  Have you seen what a pound of fat looks like?  [PIC] Compare that to a pound of muscle.   [PIC] (think of all the grunting body builders do when they workout!), most women shouldn't worry about it. Actually women's estrogen levels make bulking up harder for them, while testosterone in men makes it easier to build muscle mass in them, so it’s different for each.  

That’s why you get diet plans for women specifically, and you get websites that are clearly geared for men.  What you really need is a programme tailor made for you specifically, because your body is unique.  If you’re anything like me, there will be bits you’re happy to show off, and bits even your partner hasn’t seen for years!  But imagine if you could stand in front of the mirror in your bare buff, and actually like what you see?

Now, if you’re a lady who tends to put on muscle easily you might want to skip typical leg strengthening exercises like squats, lunges and leg presses. Let your cardio program be your leg strengthening routine, because it’s enough to build muscle and will help you lose weight

The thing to remember is that strength training has far more benefits than drawbacks when it comes to weight loss. In other word, every adult should try to build some lean muscle.  Most important is the fact that muscles burn more calories than body fat does at a resting heart rate. “The more muscle on your body the more calories your body burns through every day at rest,” “Adding more muscle to your body is going to increase daily metabolism or daily calorie burn, tighten and tone your flabby bits, and make you feel better and more confident cos you start to get your sexy back J

But building lean muscle takes a lot more e ffort than losing fat, and it takes a lot more food!  To get big you’ve got to eat a whole lot more calories, and good calories at that!  If you’re trying to burn fat, you’ve got it way easier than I have.  See, I’m an ectomorph, which means tall and slim.  I’ve spent most of my life trying to add muscle, and it’s only in the last year that I’ve managed to add 10 lbs onto my body.  But at the same time I lost 7 lbs of fat, especially around my middle.  If you want to know how I did it, get my guide at http://www.loseweightforscotland.com.

But here’s one final point I want to make.  If you weighed 20 stone but looked like Jennifer Lopez, would you care?  See in working with people on weight and body issues for over 20 years, one thing I’ve learned is that people care more about the inches than the scales.  They care more about their shape and figure than they do the numbers on the scales.  So I recommend you focus more on your body shape and your waist measurement than what it says at your feet.

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Is any fat healthy?

Hi there, this is Jonathan Clark from Lose Weight For Scotland – it’s my mission to Crush Obesity, Add Years To Your Life & help you to Look Good Naked!  I challenge Scots to lose 10 lbs of fat or gain 10 lbs of muscle, even if they’ve tried everything else, and it’s guaranteed.  One of the questions I get asked all the time is  “Is any fat healthy?”

Actually, and this sounds bonkers, but a certain amount of fat in the diet plan is good and actually necessary for you to be healthy. However, nutrition experts agree that most folk should eat less fat than they currently do.  That’s why I always cut the greasy white fat off of bacon, meat and anywhere else it appears on my plate, cos I believed “If I don’t eat it in the first place, it will stop appearing on my belly!”  Unfortunately, it’s not that simple.

See there’s 2 types of fats that you’ll have heard of – saturated, and unsaturated.  And all this jargon is really confusing, isn’t it?  So let me try and make this really simple, cos I had to go and study this stuff just to get my own head around it.    This is how I understand it - Saturated generally being regarded as ‘bad’ fats - These fats are derived from animal products such as meat, dairy and eggs. But you also get it in some plant-based sources such as coconut, palm oils. These fats are solid at room temperature. Just picture a big white cube of lard.  Saturated fats directly raise total and LDL (bad) cholesterol levels. Conventional advice says if you want weight loss, avoid them as much as possible.

Unsaturated are ‘good’ fats, and they come from vegetables and plants.

These are liquid at room temperature but begin to solidify at cold temperatures. This type of fat is preferable to other types of fat and can be found in olives, olive oil, nuts, peanut oil, canola oil and avocados. Some studies have shown that these kinds of fats can actually (bad) cholesterol and maintain (good) cholesterol.

Then there’s Omega-3 fatty acids.  These include an “essential” fatty acid, which means it's critical for our health but cannot be manufactured by our bodies. Good sources of omega-3 fatty acids include cold-water fish, flax seed, soy, and walnuts. These fatty acids may reduce the risk of coronary heart disease and also boost our immune systems.  That’s why you should eat oily fish, or if you’re like me and you can still remember the pilchards on your Dad’s dinner plate staring at you with cold, dead eyes –you  might find it easier just to take an Omega 3 capsule every day!

When you do eat fat, make sure it is primarily unsaturated fat, such as fat that comes from nuts, grains, and vegetable sources like olive oil.  That’s why you see all those adverts with Italian people living til they’re 100.  Doing that has gotten me down to 17% bodyfat, so I don’t need to wear baggy jumpers to hid my jiggly belly anymore..

So just to recap why are fats important?

Fats are macronutrients [ that means Nutrients that the body uses in relatively large amounts – like proteins, carbohydrates, and fats ] and they provide 9kcal per gram, therefore are the most energy dense nutrient. We should aim to eat a maximum 70g fat per day, and of this only 20g maximum of saturated “bad” fats. Fats are still important, as they are an energy source for the body, as well as a building block of many bodily components. In addition, omega 3 types of polyunsaturated fats- are called ‘essential fats’, as these have vital roles in the body yet cannot be made by the body and so must be consumed as part of one’s diet.

These have a number of jobs to do, including health brain function and managing your cholesterol levels

Let’s be clear: you need fat in your diet. Fat also provides an essential fatty acid for growth, healthy skin and metabolism. It also helps absorb fat-soluble vitamins (A,D,E and K). And, face it, fat adds flavour and is satisfying, making us feel fuller, keeping hunger at bay.  But that doesn’t mean you should always “Say aye tae a pie”.

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Am I doomed by genetics to battle my weight?

Hi there, this is Jonathan Clark from Lose Weight For Scotland – it’s my mission to Crush Obesity, Add Years To Your Life & help you to Look Good Naked!  I challenge Scots to lose 10 lbs of fat or gain 10 lbs of muscle, even if they’ve tried everything else, and it’s guaranteed.  One of the questions I get asked all the time is  “Am I doomed by genetics to battle my weight?”

A: No. It IS true that some people have a slower metabolism, and others put on weight more easily or carry extra pounds in certain areas [and you know the areas I’m talking about} >wink< . Even so, staying slim is not a hopeless battle. You can outsmart your genes and lose weight fast.

When I first got into the fitness scene, it was being sick and tired of being sick and tired.  Having gotten pneumonia for the second time in my life, I set a goal of getting healthy and fit.   I was toally swamped  by the amount of different training programs, supplements, diet plans, articles and information there was out there.  And I was also fed up with my belly jiggling.

There were so many conflicting diets and training programs available and I had no idea what I “should” be doing. So after 6 months in the gym I saw very little gains and almost no desire to workout anymore.

I was at a complete loss and about to chuck it and give up. Then a guy in the gym [who had a body like Daniel Craig] gave me a magazine and said “You need to read the article in there about body types”  So I did and it opened my eyes up to the reason why I wasn’t getting anywhere.

Now I am a true ectomorph (the classic hardgainer) ALSO KNOWN AS SLIM.  and my bodyweight was 60.2kg (132.5lbs) when I first walked into a gym. And trust me, it took a lot of guts to get myself to walk into a gym in the first place! I had no idea about body types back then. I assumed (like most beginners do) that the more I worked out the fitter I would get. Thinking that “more was better” I started following a program designed for an elite bodybuilder. This resulted in gains of about 1.7kg in 6 months.

After reading the body type article in that magazine I started to understand more about how my body type worked, my metabolism, and gaining weight. Being an ectomorph I need to focus on calorie intake, long rest periods, and minimum cardio. It was only then I started making some real gains and I’ve never looked back.  So it’s important to be able to identify and understand your body type. Different body types require different training methods and diet plans. So there are 3 body types: the ectomorph, the mesomorph and the endomorph

Body type influences how you respond to diet and training. Understand your body type in order to plan your training and diet programme.

So this is another basic reason why you might find losing weight, or gaining lean muscle, to be difficult – it’s simple genetics – you’re one of the huge group in the population who has a slow metabolism, or big bones, and your genetics are set for you to be bigger than most.  The round face, the pear shaped body, short muscles.

So if you want to delve into the theory of “body types” and find out which one YOU are… you want to grab my guide at the end of this video.  But briefly there’s 3 types of body shape:

Ectomorphic: characterised by long and thin muscles/limbs and low fat storage; usually referred to as slim. Ectomorphs are not predisposed to store fat nor build muscle.  An ectomorph is a typical skinny weed.

A mesomorph has a large bone structure, large muscles and a naturally athletic physique. Mesomorphs are the best body type for fitness training. They find it quite easy to gain and lose weight. They are naturally strong which is the perfect platform for building muscle.

The endomorph body type is solid and generally soft. Endomorphs gain fat very easily. Endo’s are usually of a shorter build with thick arms and legs. Maybe that’s you?.

These body types aren’t set in stone. In fact, most people have a combination of two body types.

One final point I want to mention is that no matter what your body type you can build drop the pounds and lose inches, or build a more muscular physique. We’ve got thousands of success stories from obese people who aren’t anymore.  And even the skinniest of guys can bulk up.   I know cos I’m doing it, and I’m in better shape now at age 47 than I was at age 27 J

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What’s the best way to keep the weight off once I lose it?

Hi there, this is Jonathan Clark from Lose Weight For Scotland – it’s my mission to Crush Obesity, Add Years To Your Life & help you to Look Good Naked!  I challenge Scots to lose 10 lbs of fat or gain 10 lbs of muscle, even if they’ve tried everything else, and it’s guaranteed.  One of the questions I get asked all the time is What’s the best way to keep the weight off once I lose it?

A: Regular exercise is key. In a recent study, researchers discovered that overweight subjects who had slimmed down over two years required an average of 40 minutes of exercise per day to sustain a loss of 10 percent or more of their initial body weight. And that was in addition to closely watching what they ate. Those who committed less time to sweating it out were more likely to be back where they started. Weight loss is not something that happens once and then you’re done with it Quite honestly, it took years to put the weight on – it’s going to take time to get it off again, yeah?

To stay motivated, join a running group, sign up for cooking lessons, or splurge on a personal coach who can keep you accountable..

•          Set realistic weight loss goals, such as 1 to 2 pounds per week. Those who lose weight slowly, by eating less and exercising more, tend to keep their lost weight off.

•          Keep healthy snacks on hand, such as raw vegetables with low calorie dips, or fruit. Keep in mind it is the total amount of calories consumed that impacts the rate of weight loss.

•          Choose foods high in fiber such as fruits and vegetables with moderate portions of  whole-grain breads, cereals, and  rice. These foods will give you more chewing satisfaction while the higher fiber content will make you feel fuller on fewer calories.

•          To ensure you are eating healthy, keep an accurate food journal. Write down everything you eat or drink. Be honest and accurate, otherwise the journal is not as helpful. The food journal will help you learn about your eating habits and help you assess the food choices you are making.  I use Cronometer.com which has a cool iphone app too which makes it easy.  When I started using that I discovered that I was actually UNDER eating every day.

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I started exercising regularly, but I’m actually gaining weight. What’s going on?

Hi there, this is Jonathan Clark from Lose Weight For Scotland – it’s my mission to Crush Obesity, Add Years To Your Life & help you to Look Good Naked!  I challenge Scots to lose 10 lbs of fat or gain 10 lbs of muscle, even if they’ve tried everything else, and it’s guaranteed.  One of the questions I get asked all the time is I started exercising regularly, but I’m actually gaining weight. What’s going on?

A: This is not unusual. Newbies are often surprised to discover how easy it is to put on pounds even when you start exercising. Starting an exercise routine almost always requires more effort, which boosts the number of calories you burn as well as your appetite. Your body is trying to help fuel your increased activity.  It's worse for women: Researchers at the University of Massachusetts discovered this heightened sense of hunger is stronger in women than men because exercise accelerates the production of appetite-regulating hormones, prompting them to eat more; men, it turns out, aren't as susceptible to these changes. 

Pay attention to whether you’re hungry, thirsty, or simply giving in to cravings or feelings of entitlement. When your body truly needs food, you'll experience fatigue, a rumbling stomach, or hunger pangs that accumulate over time.  That’s DIFFERENT from a craving.

To keep cravings at bay, remove temptations from your sight—if biscuits aren't on the kitchen shelf, chances are they won't call your name. You can also try a diversion, such as taking a walk; studies have shown that a brisk 15-minute walk reduces chocolate cravings. Or use your stopwatch as a tool: Force yourself to wait 20 minutes before giving in. Usually after 20 minutes have lapsed, the urge is no longer as strong. 

And try to avoid falling into the "I deserve it" mind-set. A 30-minute walk does not entitle you to inhale an entire pizza.   You have to avoid eating above and beyond what you need for recovery and wiping out the calorie deficit that you created during a workout—so make smarter food choices all day. 

Eat mostly whole, minimally processed foods rich in carbs, fiber, and protein. The latter two take longer to digest, keeping hunger at bay and helping you avoid eating more than you should. High-fiber foods (vegetables, fruits, grains) are often low in calories but filling, making them great for weight control.  Don't fill up on carbs from processed grains and sweets. Instead, carb-load with whole grains like brown rice and quinoa, which are more filling and nutrient-dense. And be sure to track what you eat: In general people tend to vastly overestimate the number of calories they burn, and underestimate the number of calories they consume.

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If I eat healthy during the week, can I splurge on weekends?

Hi there, this is Jonathan Clark from Lose Weight For Scotland – it’s my mission to Crush Obesity, Add Years To Your Life & help you to Look Good Naked!  I challenge Scots to lose 10 lbs of fat or gain 10 lbs of muscle, even if they’ve tried everything else, and it’s guaranteed.

One of the questions I get asked all the time is If I eat healthy during the week, can I splurge on weekends?

A: Saturday and Sunday represent about 30 percent of the week, so too many slipups will put you on bad terms with the scale. Dieters in a 2008 study dropped pounds during the week but stopped losing weight on weekends because they ate too much. 

It’s easy to cancel out five days’ worth of healthy eating with a weekend food fest. Consistency is key. Consume a similar number of calories on Saturday as you would a week day, she adds. Weigh yourself Friday and again on Monday. Any weekend weight gain is a sign you went overboard. On weekends, be sure to eat breakfast. Studies suggest that people who eat breakfast eat fewer calories later in the day. And give in to a treat during the week, so you don’t have the urge to splurge on Saturday.

A lot of experts recommend having a Cheat day – that’s one day in the week, usually at the weekend, where anything goes.  You can eat whatever you want.   It feels like a treat and gives you a reward for all your hard effort during the week.  So the idea is to deprive yourself of sugary snacks and cake til the cheat day [usually the weekend] and then savour every bite before you start another week of good behaviour.  That usually satisfies the beats for another week, and the spike in calories keeps your metabolism high cos your body doesn’t think its in survival mode – it thinks its found an oasis of plenty in the otherwise dry desert!  I know what you’re thinking – eating rubbish can help you lose weight!  Welcome to paradise J  Enjoy your cheat day guilt free.

Does eating breakfast help you lose weight?

Hi there, this is Jonathan Clark from Lose Weight For Scotland – it’s my mission to Crush Obesity, Add Years To Your Life & help you to Look Good Naked!  I challenge Scots to lose 10 lbs of fat or gain 10 lbs of muscle, even if they’ve tried everything else, and it’s guaranteed.  One of the questions I get asked all the time is Does eating breakfast help you lose weight?

Experts say: Yes.

There is no better way to get your metabolism going than eating a healthy breakfast, You see food actually increases your metabolic rate, and skipping breakfast can make your body think it’s going to be starved — sending it into "survival" mode and slowing your metabolism down.

Research shows that people who consume breakfast regularly are at healthier body weights. Why? Not only will your metabolism speed up, but eating breakfast helps with appetite control. If you skip breakfast, you tend to feel hungrier throughout the day, and once you get too hungry, you tend to choose less-healthy meal options.”

So breakfast is the way to go – whether you’re trying to lose weight, or build lean muscle.

Can I lose fat and gain muscle at the same time?

Hi there, this is Jonathan Clark from Lose Weight For Scotland – it’s my mission to Crush Obesity, Add Years To Your Life & help you to Look Good Naked!  I challenge Scots to lose 10 lbs of fat or gain 10 lbs of muscle, even if they’ve tried everything else, and it’s guaranteed.

One of the questions I get asked all the time is Can I lose fat and gain muscle at the same time?

The answer to this question really depends on your goals. For more advanced exercisers or bodybuilders looking to gain large amounts of muscle while losing large amounts of fat, those goals often conflict with one another. Building muscle requires eating more calories than you burn while losing fat requires eating fewer calories than you burn. When losing fat, your muscles aren't getting the fuel they need to grow larger.

However, the average exerciser looking to improve body composition can lose fat while improving lean body tissue over time and beginners will likely get the greatest benefits of both fat loss and muscle gain. In fact, one study found that women who followed a cardio and strength program for 6 months lost an average of 10 percent body fat while increasing their muscle by about 2.2 percent, while another study showed that men experience similar improvements after following a 16-week strength training program. This shows that beginners respond quickly and efficiently to strength training and cardio.

The key is to keep a balance of both cardio and strength training, whether you're a beginner or a more experienced exerciser. Doing all cardio with no strength training can actually harm your muscle mass, while doing only strength training without cardio can hurt your fat loss. If you're in that situation (e.g., a marathoner or a bodybuilder), your goals and training approach may be different. For the average exerciser, however, having a balance between the two is the best way to maximize fat loss while preserving muscle mass.

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