Protected: Chris Powell Explains How To Begin Your Weight Loss Journey

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Protected: Chris Powell Explains Why The STAX Nutrition System Works

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STAX Nutrition System – How Phase 3 Works

In previous Posts I’ve discussed how both Phase 1 and Phase 2 of the STAX Nutrition System work. Now it’s time to explain Phase 3

You should remain in Phase 2 until you stop seeing or feeling changes in your body for a period of at least two weeks. At that point it is time to transition to Phase 3. In Phase 3 you will still begin your day (meal 1) with a portion of carbohydrate and protein. After that the rest of your meals for the day will consist of a protein and a fat. Remember that vegetables are optional and highly recommended at every meal. Don’t forget that you are allowed unlimited portion sizes of veggies. This is important during Phase 3 because eating extra veggies will help you to stay full.

During Phase 3 you’ll need to scale the intensity of your workouts back a little. You are reducing your carbohydrate intake and you may notice a drop in your overall energy levels, especially during workouts.

Stay in Phase 3 for as long and you continue to lose weight. Once you plateau in Phase 3 we’ve verified that your metabolism has slowed. This is due to the low calorie levels of Phase 3. At this point it is important to transition back to Phase 1. This will help to rev up your metabolism so you can continue to lose weight.

It takes a leap of faith to return back to Phase 1 because you are increasing calories. But it is an important step on your journey of losing weight. It is a step you must take.

STAX Nutrition System – How Phase 2 works

The STAX Nutrition System is the best carb cycling program that there is!

Here is how Phase 2 of the Carb Cycling Program works.

Everyone should remain in Phase 1 of the STAX Nutrition System weight loss program for as long as long as they continue to see changes in their body. After two weeks without changes, switch to Phase 2. The first three meals of each day are the same in Phase 2 as they are in Phase 1; a protein serving, a carbohydrate serving and as always unlimited vegetables are recommended at every meal.

For meals four, five, and beyond (some people eat an optional sixth meal if they eat every 2.5 hours instead of every 3 hours, or have very long days), remove carbohydrates from the meal and add a serving of fat. So meals four and five should consist of a protein, a fat, and unlimited vegetables.

When you “Cross Over” mid-day to eating fats and eliminating carbohydrates, you will also cross over and use fat as energy during the second half of the day. This means you can expect to lose more fat during Phase 2. But here is the important part. You won’t lose the maximum amount of fat possible during Phase 2 if you don’t do and adhere to Phase 1 properly. Therefore be patient, trust the program, and stay in Phase 1 until you plateau. This means  that you stop losing weight or seeing changes in your body during Phase 1. Then you can move on to Phase 2.

Enjoy all the weight loss you are about to experience during Phase 2. And remember to stay in Phase 2 until you experience a two week plateau.

Learn More Here

STAX Nutrition System – How Phase 1 Works

The STAX Nutrition System is the best carb cycling program that there is!

Here is how Phase one of the 3 Phase carbs cycling system works.

Phase 1 is designed to reset and boost your metabolism to its full potential for weight loss. Maximizing your metabolic potential (the calories you expend during a day) is vital to weight loss. If you have excess weight that you are interested in losing then your metabolism is most certainly not functioning optimally. The reason for this is that you have gone through extended periods of time not eating enough.

Most people who are over-weight have gone on and off of diets (Yo-Yo dieting). What happens when you do that is your metabolism slows down while you are dieting. Then you either reach your goal or decide that the diet isn’t working for you and you go back to eating the way you used to. The problem with that is your metabolism is now slower than when you started the diet. The end result is you will gain back the weight you lost even faster than you lost it.

Another way to slow down your metabolism is to be a chronic under eater. A chronic under eater is someone who is always avoiding eating and can’t understand why they continue to gain weight. Here how that works. To avoid gaining weight you either skip meals or eat extremely small portions to avoid weight gain. This will guarantee that you’ll have the slowest metabolism possible.

But how do you gain weight? Once or twice a week you attend a social event and eat normal portions. You figure you’ve been good all week, what can one meal hurt? Since you’ve been eating so little during the week, your body is in starvation mode. In an effort to prevent starvation your body stores all the extra calories you consume during that meal as fat.

 There are two important steps that will help you to reach your full metabolic potential.

1. Eating proper portions
2. Eating frequently throughout the day (5-6 meals)

By eating proper portions you will guarantee that you won’t gain weight. If your portions are too large you will certainly gain weight. If they are too small your will begin to slow your metabolism and eventually you’ll experience weight gain. Eating frequently throughout the day will help regulate your blood sugar, insulin and the stress hormone cortisol. 

Regulating your blood sugar and insulin will help fend off hunger and reduce the likelihood that you make bad food choices. When your cortisol levels are high your body stores much more of the food you eat as fat. You want to avoid that at all cost.

 The purpose of Phase 1 is to maximize the weight you will lose during Phases 2 and 3. But here is the good news. You will still lose weight on phase 1. So it’s a win-win scenario for you!

 Learn More Here

What I Eat

I had a very brief, yet interesting conversation yesterday with a lady who used to be in my boot camp.

I walked in the gym and she asked me “John, do you ever eat at home?” At first I thought that she was referring to the fact that I bring my own food with me everyday. But I quickly realized that she thinks that I eat every meal at restaurants. She came to this conclusion because I’ve adopted a new habit of posting my “check ins” on facebook.

Here is my concern. This lady knows me very well. She’s been in my boot camp program. She’s come to my nutrition seminars. She even followed the nutrition principles that I recommend during an 8-week weight loss contest. Facebook is very powerful. Here’s why…

The truth is that I eat at restaurants 2-3 times each week. The rest of the time I buy, prepare and eat my own food. I eat 6-7 meals a day.  That means that I eat 4-7% of my meals at restaurants each week. But because I post what restaurants I like, the perceived reality is that I eat all of my meals out. If I did I’d be fat. But I am not fat because  93-96% of the time I eat whole, natural, self-prepared (often organic) food. 

If you don’t want to be fat, you should do the same.

Here is exactly what I had to eat yesterday

Meal 1

  • Oatmeal (plain)
  • Homemade chicken breast breakfast sausage

Meal 2

  • Ground Turkey (onion, red pepper, spinach, cumin, chili and chipotle powder)
  • Brown Rice
  • Asparagus

Meal 3

  • Red Snapper
  • Brown Rice/Curry Lentils
  • Squash

Meal 4 (Snack)

  • Orange
  • Raspberries

Meal 5

  • Grilled Chicken
  • Yams
  • Broccoli

Meal 6

  • Salad with Olive Oil and Balsamic Vinegar
  • Spinach
  • Mushrooms
  • Mixed Greens
  • Olives
  • Avocado
  • Kidney & Garbanzo Beans
  • Grilled Chicken

Now I could annoy the crap out of you and post everything I eat as I eat it on Facebook. But this isn’t about me.  I’m here to help you with your exercise and nutrition program, and what works for me may not be the best plan for you.

To learn more about the nutrition program that I recommend (because it is flexible, adaptable and is in line with my philosophy), click this link.

P.S. You are allowed cheat days on this plan, so you can go to any restaurant to like and eat your favorite food!

P.S.S And it Fricken Works!!!!!

Here’s the link again

Healthy Holidays And Merry Fitness

 

Merry Christmas and Happy Holidays From Fitness Know How Headquarters!

 

It’s holiday time again. I wish you all good health and happiness during the holiday and upcoming New Year. But I don’t wish the typical weight gain that occurs this time of year on anyone. The typical American will gain weight. There are a lot of numbers out there suggesting just how much weight you will gain, let’s just say it’s a safe bet to assume you will gain five to fifteen pounds this holiday season. You already have plans to lose weight and can’t afford another fifteen pounds. You can’t afford another pound! Here are some tips to help you get through this wonderful yet difficult time of the year.

First, if you are currently working out don’t stop. If you don’t work out, start. I know this is a busy time of the year and you are being pulled in a lot of different directions, but if you simply maintain your weight throughout the holidays you are up to fifteen pounds ahead of the typical American come January 1st. The other advantage of beginning to workout now is that the gym will be empty. This will help you get acquainted with the equipment and time to develop a workout plan before the crowds hit in January. Another important reason to workout now is the challenge of all the excess goodies (and the calories that come with them) during the holidays can be offset by expending energy in the gym.

Second, start new traditions. Don’t exchange gifts with everyone like cookies, candies, cheese balls, nut rolls, and dare I say, fruit cake. Instead buy or make an ornament with items from a vacation you took during the year or some other personalized gift that they can keep forever. It is far more pleasant to reminisce about the creative gifts that everyone has exchanged over the years, than how difficult it is to walk a flight of stairs because you have all contributed to each others obesity.

Third, control yourself at holiday parties. This one is a little more difficult, but here’s what you do. When you get invited to a holiday party; remember the host is inviting you because they like you, not because they need you to come over and eat their food. Don’t show up to the party starving. Eat before you go. Not a lot, just a snack, enough so when you get there you don’t consume 3000 calories of hors d’oeuvres before you take off your jacket. You don’t want to eat so much food that you show up and don’t eat a single thing either. A good rule of thumb is to consider how much you typically eat for a meal and eat half of that, one to two hours before the party. If the host is offended because you did not make a pig of yourself at the party, consider looking for other friends to socialize with over the holiday season. Go very light on the hors d’oeuvres. Don’t feel obligated to try everything, instead enjoy the food you know you enjoy. Eat only a taste of your favorites, especially the high fat calorically dense items.

The holidays are a time to spend with friends and family, a time to get together with those we love. Remember why the holidays are important to you and celebrate as such. But if you don’t want the holidays to be about you getting fatter, follow these simple suggestions and enjoy.

This Might Be Why You Can’t Lose Weight

Ok I recently took a trip to Zion National Park (don’t worry, I’ll post the pics in another blog). Anyway Saturday night after arriving and having dinner, we decided to stop by the Sports Bar next to the hotel to find out what happened that day in College football. That was the weekend that Missouri beat Oklahoma, so it was kind of a big day. But that’s not the point.

While I was sitting at the bar watching the games and highlights from the day, a lady from the restaurant next door stopped by to socialize and sell jewelry to the people at the bar. Again not the point. Actually there are two points. One she was really, really fat! Morbidly obese for sure. Now I’m not judging, since I feel that I’m uniquely equipped to help all fat people to lose weight. But here is point two.

While I was watching the games, she got up went behind the bar and poured herself a cup of coffee. She refilled one of those Starbuck’s, largo, grande, super huge (whatever they are called) cups. Again, no big deal.

But then she reached across the bar and grabbed five of those little restaurant half & half containers. And she slowly ripped the top off and poured each one into her coffee. The weird thing is (and I’m staring at her now, there might as well not have been any TV’s on ’cause I can’t stop watching her), a strange calm came over her as she poured each container of half & half into her coffee. It was completely ritualistic, she grabbed each creamer, took the top off of each one, and poured it exactly the same way. It seemed to be happened almost subconsciously. But there’s more…

After she put the five containers of half & half into her coffee she reached across the bar to grab three more. She put eight containers of half & half in her coffee! Now her process caught my attention after she poured the coffee, so I don’t know if she also added sugar. But do you really believe that anyone who adds 8 containers of half & half to their coffee doesn’t also add sweetener?

Here’s my point. This lady’s behavior was so habitual that I’m certain she isn’t even aware of what she is putting in her body. If you were to ask her to write down everything she ate in a day, she’d include the food but not the coffee.

I was so intrigued by watching this behavior that I grabbed a container of half & half before I left the restaurant. I had to know how many calories she added to her coffee. Turns out that each container is 3/8oz. So eight containers is 3oz. of half & half. That is 118 calories. I know that doesn’t sound like much but get this. It was 10pm. Do you really think that was her first cup of coffee that day? Don’t you think that anyone who drinks 20oz. of coffee and 3oz. of half & half at 10pm also starts their day off the same way?

So let’s say she does this twice each day, that’s 236 calories. If she had an additional cup mid-day (just to get through her day), that would be 354 calories. Remember she works in a restaurant so she has access to coffee and those little containers of half & half all the time. Ok I know I’m making some assumptions now, but I’ll make some more to give her the benefit of the doubt…

Let’s assume she exercises daily and each day she consumed perfectly balanced meals with the perfect amount of calories and nutrients to fuel her body. Even if that is true if she has two cups of coffee with half & half each day, she’d gain 24.5 pounds in a year. If she had three cups of coffee each day, she’d gain 36.8 pounds in a year (remember I’m not including any sweetener in these figures). So even if she was living an ideal healthy lifestyle she’d still end up morbidly obese after a couple/several years of adding half & half to her coffee.

Now I know that you’re sitting there reading this saying to yourself, “but I don’t drink coffee” or “I drink my coffee black”. That’s not the point. The point is this lady is completely unaware of the impact that one simple, somewhat subconscious behavior, is having on her health.

What’s important is for you to look at your day and determine if there are any habits that you engage in on a regular bases that result in as little as 236 – 354 empty calories entering your body.

Right now, sitting there the answer is probably no (remember this is habitual and relatively sub-conscious behavior). But pay attention to everything you put into your mouth and see if you can determine the little things that are making losing weight so difficult for you.

Remember it’s the little things that can make a huge difference.

This Might Be Why You Can’t Lose Weight

Ok I recently took a trip to Zion National Park (don’t worry, I’ll post the pics in another blog). Anyway Saturday night after arriving and having dinner, we decided to stop by the Sports Bar next to the hotel to find out what happened that day in College football. That was the weekend that Missouri beat Oklahoma, so it was kind of a big day. But that’s not the point.

While I was sitting at the bar watching the games and highlights from the day, a lady from the restaurant next door stopped by to socialize and sell jewelry to the people at the bar. Again not the point. Actually there are two points. One she was really, really fat! Morbidly obese for sure. Now I’m not judging, since I feel that I’m uniquely equipped to help all fat people to lose weight. But here is point two.

While I was watching the games, she got up went behind the bar and poured herself a cup of coffee. She refilled one of those Starbuck’s, largo, grande, super huge (whatever they are called) cups. Again, no big deal.

But then she reached across the bar and grabbed five of those little restaurant half & half containers. And she slowly ripped the top off and poured each one into her coffee. The weird thing is (and I’m staring at her now, there might as well not have been any TV’s on ’cause I can’t stop watching her), a strange calm came over her as she poured each container of half & half into her coffee. It was completely ritualistic, she grabbed each creamer, took the top off of each one, and poured it exactly the same way. It seemed to be happened almost subconsciously. But there’s more…

After she put the five containers of half & half into her coffee she reached across the bar to grab three more. She put eight containers of half & half in her coffee! Now her process caught my attention after she poured the coffee, so I don’t know if she also added sugar. But do you really believe that anyone who adds 8 containers of half & half to their coffee doesn’t also add sweetener?

Here’s my point. This lady’s behavior was so habitual that I’m certain she isn’t even aware of what she is putting in her body. If you were to ask her to write down everything she ate in a day, she’d include the food but not the coffee.

I was so intrigued by watching this behavior that I grabbed a container of half & half before I left the restaurant. I had to know how many calories she added to her coffee. Turns out that each container is 3/8oz. So eight containers is 3oz. of half & half. That is 118 calories. I know that doesn’t sound like much but get this. It was 10pm. Do you really think that was her first cup of coffee that day? Don’t you think that anyone who drinks 20oz. of coffee and 3oz. of half & half at 10pm also starts their day off the same way?

So let’s say she does this twice each day, that’s 236 calories. If she had an additional cup mid-day (just to get through her day), that would be 354 calories. Remember she works in a restaurant so she has access to coffee and those little containers of half & half all the time. Ok I know I’m making some assumptions now, but I’ll make some more to give her the benefit of the doubt…

Let’s assume she exercises daily and each day she consumed perfectly balanced meals with the perfect amount of calories and nutrients to fuel her body. Even if that is true if she has two cups of coffee with half & half each day, she’d gain 24.5 pounds in a year. If she had three cups of coffee each day, she’d gain 36.8 pounds in a year (remember I’m not including any sweetener in these figures). So even if she was living an ideal healthy lifestyle she’d still end up morbidly obese after a couple/several years of adding half & half to her coffee.

Now I know that you’re sitting there reading this saying to yourself, “but I don’t drink coffee” or “I drink my coffee black”. That’s not the point. The point is this lady is completely unaware of the impact that one simple, somewhat subconscious behavior, is having on her health.

What’s important is for you to look at your day and determine if there are any habits that you engage in on a regular bases that result in as little as 236 – 354 empty calories entering your body.

Right now, sitting there the answer is probably no (remember this is habitual and relatively sub-conscious behavior). But pay attention to everything you put into your mouth and see if you can determine the little things that are making losing weight so difficult for you.

Remember it’s the little things that can make a huge difference.

Bonus Tip! Top Ten Summary!

I hope you’ve enjoyed my “31 Tips To A Much Improved You”. You received the last Tip about a week ago and I’m sure you’re applying all the information to your daily routine and you’re feeling awesome. Anyway I wanted to follow up with a review of the most important changes that you can make so that you continue to live a much healthier life. Here are the Top Ten Things you should be doing everyday…enjoy!

1. Drink a gallon of water every day

Staying hydrated is essential if you want to lose weight, or maintain a healthy body weight. It also helps to reduce your hunger, aid in digestion, increase your metabolism, reduce pain and headaches, and reduces the risk of digestive system cancers.

2. Engage in Cardio 3-6 days each week

Cardio increases the risk of heart disease and stroke. Helps to control risk factors such as blood pressure and cholesterol. It also burns calories and increases yourmetabolism; which helps to maintain a healthy body weight.

3. Eat your fruits and veggies

Fruits Provide: Fiber, Antioxidants, Vitamins and Minerals
Vegetable Provide: Fiber, Antioxidants, Vitamins and Minerals

Here’s the thing Fiber, Antioxidant, and Vitamins and Minerals, all fight off diseases, especially many cancers
 
4. Resistance Training 3-6 Day a week

Resistance Training increases your strength, bone density, and your metabolism. It’s the only way to ramp up your metabolism 24 hours a day. And it helps to make everything you do in life a lot easier.

5. Eat 5-7 small meals each day

Eating 5-7 small meals a day will regulate blood sugar and hormone levels, and increase your metabolism. This will make it super easy to either lose excess body weight, or maintain a healthy body weight.

6. Stretch Every Day

Stretching every day will help to reduce aches and pains. Plus it will make all of your daily activities easier

7. Eat lean sources of Protein

Protein is essential to your health. Focusing on lean proteins will help to ensure you keep your calories under control and maintain a healthy body weight.

8. Do your Core and Ab exercises

Having strong and healthy core and abdominal muscles is the foundation for being fit. A strong core will minimize back pain and optimize your ability to perform physical activities

9. Eat. Oatmeal, Yams, and Brown rice

You’ve got to have Carbs, they are your body’s (and your brain’s fuel of choice). Plus you can’t utilize fat without having carbs in your system. Eating Oats, Yams, and Brown Rice will ensure that the carbs you are eating are healthy and gluten free.

10. Eat your healthy fats, get your omegas.

Eating Fat is essential to your health. To be healthy make sure to eat mono- and polyunsaturated fats (and avoid saturated and trans fats). Also get plenty of Omega-3 andOmega-9. Dietary fat has a ton of health benefits, but the most important might be maintaining healthy cholesterol levels.

 If you’ve found this information to be interesting, helpful, and useful, please share it with your friends.

And remember to visit www.fitnessknowhowhq.com regularly. I’ll be updating the site with new health, fitness and exercise information frequently.
Thanks for trusting me with your health

In Good Health,

John Preston.

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