Do you weight yourself every morning? How about a couple of times per day? Does it drive your absolutely insane?

Then why do you do it? I won’t lie, I used to think that weighing yourself everyday makes sense, especially if you are on a diet and exercise program. But sometimes our bodies don’t make a lot of sense. We can work our butts off in the gym and eat right all day long, and still gain weight the next morning. We can eat a ton of food, wake up, and actually lose weight.

It would happen to me all of the time, and it’d set the precedent for the rest of my day. If i didn’t lose weight after a great day of exercise and diet, I’d get depressed for the rest of the day. If I did lose weight, then I’d end up doing what I was going to do anyway.

I’ve learned to weigh myself just once a week. If your happiness level is tied directly to your weight, then you should do the same. Daily fluctuations in your weight are not worth thinking about. They will drive you nuts.

Set a goal for yourself - If you’re on a long-term weight loss program (30lbs in 2 months for example), set weekly goals. That’s about 4 lbs per week. If you are pushing yourself to eat properly and get a lot of exercise, then you will stick with it all week long until “weigh-in” day. If you’re weighing yourself every single day, then you are going to think way too much about what you are doing.

Focus on How You Feel - When you don’t focus on the number of pounds you weigh, have lost, or have gained, you think about other things. Ideally, you’re focusing on your goal. And if you’re doing everything right then you will be more concerned with how you actually feel (which should mean you feel good!). How you feel is far more important than your weight or body fat percentage.

If you’re a habitual weigher, try only weighing yourself once a week and see how it does. I think most people will benefit from this because you will be much more focused on what’s important.

For many people, losing weight is hard. It can be a challenge, due to a number of reasons. Some of us just love food, while others hate exercise. No matter what your excuse is, it is actually simple to lose weight to get the body you want. Now, rock-hard abs and a super-toned body are a different story, but that’s something we’ll leave for a future post. But getting into good shape is possible with some simple lifestyle changes to your diet, exercise, and your supplement intake.

A new blog by the name of DietSpy.com just recently launched, and they are giving away The Simple Weight Loss Guide, a short yet sweet e-book that can help the majority of people lose weight. It comes in at under 30 pages, which is a pretty quick read.

I’ve read the book and it is full of great, no-nonsense information. It includes some simple diet changes, like what you should eat and what you should not eat, what to do for exercise, and which supplements to take to accelerate your weight loss. Then it gives you 7 tips that you can implement into your life. My personal favorite is the Goal Setting tip, which is something that you can apply to other areas of your life, not just weight loss.

The best part is that it’s free. So download The Simple Weight Loss Guide to start changing your life today!

It’s often said that we fail at our goals because we don’t track what we do. If we don’t know where we are, how do we know where we’re going? If you want to lose weight, you have to keep a close eye on what you’re eating. If you “guess” that you’re eating 2,000 calories a day, or you only eat when you feel hungry, you could be over-eating or under-eating. If you keep your healthy calorie intake (healthy calories coming from lean meats, fruits, and vegetables) to a certain range, it starts to get really easy to lose weight.

70% of losing weight is about diet. Don’t think that you can spend 2 hours in the gym, working your ass off, and then rewarding yourself with two value meals from Burger King. You’ll never lose weight this way.

That said, you should definitely try out FitDay.com for tracking your progress. At the very least, use it as a tool to track the amount of calories you eat. That way, you can be completely honest with yourself. After a few days you’ll begin to see why what you’re eating is working, or not working.

Also, apologies for not updating this website too often. I am working on a book that I will give out for free to everyone who wants to lose weight. Basically it condenses down all the basics you need to know about losing weight into a handy, short book. Should be in the next week or so.

OK, maybe that headline is a little untrue. As far as I know, there is no TV on the planet that feeds you food while you watch.

But lets be honest. Americans watch more TV than any other country, and America is the most overweight country on the planet. The correlation is there. Take a look at this graph: correlating the amount of hours of TV watched vs obesity rate.

Can’t find the United States on that graph? Take a closer look at the lonely dot on the upper right hand corner.

Replace TV with something Productive

The data is there. Watching TV doesn’t add on calories to your tummy, but it does absolutely nothing to help you burn them. As you sit there, watching your favorite shows, you’re not doing anything for your body to burn those calories you ate today.

A simple remedy for this is to replace an hour or so of TV with something productive. Take a walk, hit the gym, whatever. Just get off your ass and MOVE! If you can’t stand missing your favorite shows, get yourself a Tivo. Reward yourself after a workout by watching your favorite shows without commercials.

As Americans, we’ve fallen into a trance with our TV’s. It’s so bad that the NFL started a program to encourage kids to go outside and exercise. We’re going in the wrong direction with our priorities in life, but heck, it’s been like this for ages.

Studies on happiness have shown that people are not happiest when they are watching TV. It would be safe to assume that we enjoy TV so much that it makes us happy, but that is not the case. There is no interaction with TV, there is no input from us.

Instead, we find ourselves happiest when we challenge ourselves, whether mentally or physically. Replace some TV with working out and exercise and you will reap the benefits.

There seem to be more gyms in the United States then there are actual people. Even in my small town of 60-thousand some odd people, there are at least 15 gyms, with one closing down and another one opening every couple of months. That may not seem like a lot, but they keep building these gyms bigger and bigger. These megaplexes are huge, and you could probably fit four regular sized gyms into their buildings.

For about the past 7 years I’ve been a member of 3 gyms for at least a year each. I know what I like when it comes to a gym, which is a substantial amount of weight training and free weight space. I’m also very keen on customer service, because as you know gyms have a horrible reputation of locking you into a contract you can’t get out of unless you move out of the country or injure yourself on purpose.

So without further delay, I’ll give you the pros and cons of each national gym chain based on my experiences. While there are plenty more chains out there, I can’t speak for them because I’ve never been a member.

Some of the pros and cons will not apply to your location. Location is everything, so while my experience with a gym may have been horrible, it can be the exact opposite at another location depending on the staff, total number of members, and the city it is in.

Lifetime Fitness

I recently signed up for Lifetime Fitness and I must say it is the most impressive gym I have ever been to. The complex is absolutely huge and it’s easily the biggest gym I’ve ever seen. I don’t know if they build all Lifetime Fitness gyms like this, but if you can find one in your area then I suggest you sign up immediately!

The rates for Lifetime Fitness are much higher then I’ve seen. I think I’m paying $60 a month, which is double what I’m used to. They cap off their membership at a certain rate, and bump it up to $80 or something when their quota is reached.

One thing that sets Lifetime Fitness apart from any other gym that I’ve seen is that they do not lock you into any contract. You’re basically paying month to month, so if your lazy ass gives up trying to get in shape after 6 months, then you can just quit, no questions asked. Otherwise, you’re locked into whatever rate you sign up with even if they raise their rates.

This is a very unique approach to running a health club and it’s easy to see why they are so successful.

My only gripe with this gym is that the area dedicated to free weights and weightlifting is incredibly small compared to the size of the entire facility. It can get a bit hectic if you hit this gym during rush hour and you want to lift some weights.

Pros

No Contract Membership
Open 24 Hours a Day
Huge Complex

Cons

More Expensive than most gyms

24 Hour Fitness

Most 24 Hour Fitness gyms on are in the West Coast and Central States. I was a member here for about a year, but it was just too far a drive for me to continue. It’s hard enough to make yourself go to a gym, especially in the dead of winter, but driving 20 minutes to get there can also put a damper on things.

24 Hour Fitness is a great gym all around. Their rates are moderate, and you can probably get a good deal if you sign up under someone who is already a member. I think I was paying $30 a month at the time.

They tend to cater towards weight lifters and strength training, which isn’t saying much, but at least the entire gym isn’t made up of Treadmills and stationary bikes. Also the crowd is much younger then the other 2 gyms I review, so if you’re a young sexy single this is the place to be! (You should be working out anyway, not cruising for chicks!)

Pros

Open 24 Hours a Day
Caters to weight lifting and strength training, younger crowd

Cons

Contract Membership
Can get very, very crowded

Bally Total Fitness

When I first started weightlifting right after high school, Bally’s was the first gym I joined. My friends and I would go there religiously when we were young and naïve. After a couple of months, we started to realize that we didn’t really like Bally’s. The facility was very small, the people working there were not that likable, and it just kind of sucked. And I don’t know if this is an East coast thing, but the gym was not open 24 hours like the ones mentioned above. It was really over priced for such a small gym.

I’m sure you could enjoy Bally’s, or any gym that has the equipment you want, but my experience with them has been fairly dismal. They lock you into contracts, and the only way out is to move or get a doctors note. I somehow managed to get out of a Bally’s contract, but that was only because I moved out of state.

When I went back during the summer during college to my hometown of Philadelphia, I signed up for one of their summer programs so I could work out. I recall it was $40 down and $40 for 3 months, no “contract.” The person who signed me up told me I wouldn’t be billed after the summer, but low and behold, I was. It took me a few months to realize, but after a very long phone call to customer service (well over 3 hours) I got my money back.

They will straight up lie to you, so read their fine print very carefully. This doesn’t apply just to Bally’s, as most gyms work this way, even 24 Hour Fitness. Gyms make money on the fact that you will eventually stop going after a few weeks or months, but you’ll still have to pay them!

They must be hiding something, because their employees are always moving from location to location. Every couple of months you would see some new employees, and when you asked about the old ones, they always went to another location. Why is that?

Pros

Any gym is better than no gym, I guess.

Cons

Expensive for such a small location
Not Open 24 Hours
Fairly Generic Experience
Impossible-to-get-out-of Contract Membership

So, what’s your favorite gym, and what have been your experiences?

Reduce and Eliminate Medical Bills by Losing Weight

While I’d love to write some useful articles on helping men and women lose weight, I keep coming across articles and information about the rotten status of the United States healthcare system. I saw this interesting article on LiveScience today, which basically states that in 2007, 41% of working-age Americans had trouble paying medical bills, up from 34% in 2005.

Now I don’t want to get into an argument of universal healthcare versus privatized healthcare, which country’s healthcare system is best, or what is really wrong with our current healthcare system today, although you can read about my gripes with the pharmaceutical industry here.

I will say that our current healthcare system is screwed, and there are a bunch of fundamental problems with it that make it far too expensive for most people. You can’t step foot in a hospital or doctor’s office without having to pay a bill. Unless you have fantastic coverage at your job, you’re more then likely going to pay a few hundred or few thousand dollars out of pocket with each hospital visit.
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I came across this great article on the web today: 10 Machines At the Gym You Should Avoid. This article goes into detail on why using machines over free weights is typically a bad idea. Ranges of motion are restricted, and you never really reach your Max because the activity is assisted. If you’re going to the gym to try and get in shape, man-up (or woman-up) and hit the free weights. You’ll train far more minor muscles by expanding your range of motion then you would when training a muscle in isolation when using machines.

It is a sad state of affairs when the area in my gym dedicated to machines is about 3 times the size of the area dedicated to free weights.

It’s often been said by the most successful people in the world, “When you do what you love, it’s not work.” Throughout the course of history, the people who do what they love can put passion into their work and commit themselves to excellence. When their goals are achieved, fame and fortune will soon follow.

The same thing can be said for getting fit and committing to some sort of exercise. Master what you love doing, and that 6-pack stomach will follow. When people try to force themselves into fitness, whether through diet or a training program, often times they will fall short of their goals or give up completely. Why does this happen?

I attribute it to people doing something they do not like doing. They want something so bad that they are not willing to accept the fact that the means they are using to get there is not right for them. Why do people who hate cabbage try to lose weight on a cabbage diet? Why people who hate running run to try to get into shape?

A perfect example of this is me and running. I have not been to a gym for about 8 months. My gym membership expired, it was too far away with gas prices soaring, and I ended up not renewing it. I figured, “Hey, I’ll just run myself into shape.” I have a treadmill and miles of open road around my house, so why not?

Obviously that did not work. As much as I enjoyed the feeling of a successful run, which wasn’t that far anyway, I could never get into a groove to run everyday. About 2-3 times a week was the best I could do, while most of the time I never ran. I just hated it so much that I spent more time trying to convince myself to run than I did actual running. Once I got to running, I didn’t mind it too much, but good luck getting me to do it again tomorrow.

This week, I joined a new gym that was built very close to my house. I have gotten so out of shape and lazy this year, I yearned for something to get me sweating again. I yearned for the endorphin rush that happens after an hour-long workout. I couldn’t take it anymore. I just had to sign up. So I did. And it was the best thing I did all year.

The second I touched a weight in the gym, I remembered, “Oh yeah, this is what I love to do.” I’m no bodybuilder by any means, but when it comes to fitness, weightlifting is one thing I am good at and know how to do, and one thing I really love to do. I was excited and looked forward to my next day in the gym working out a different muscle group.

Imagine if you were excited and looked forward to going into work everyday. How fast would you be promoted?

Step 1: Find What You Love – Fitness Does Not Have to Suck

Face it. You’re not going to get in shape doing something you absolutely hate doing. 90% of people don’t have the willpower to stick to and master something they do not want to do, let alone something that would take 6 months to do like losing 30 pounds.

Do you love lifting weights like I do? Then get back in the gym. Do you love boxing? You better join a boxing club and find a sparring partner. Did you love riding your bike as a kid? Get a new bicycle. Love to run but feet hurt too much and you can’t run that far? Get yourself some top quality running shoes and learn the techniques that allow top runners to attain the “runner’s high.”

Be honest. You’re not bullshitting anyone but yourself. You won’t be able to “lie” yourself into fitness.

Step 2: Finding Flow

The goal is to find something you love and to dedicate yourself to it 100%. When you begin to master an activity, you find more pleasure in it. You begin to look forward to challenging yourself to beat your previous records and times. When your skills are on par for the challenge ahead, you begin to find your flow.

People fail at exercise and fitness plans because the challenges put before them are too great for their skill set. No matter what it is, if our skills are not up to par, we feel anxiety and dread… which are the worst emotions to have when trying to commit to any activity.

This whole post is inspired by this book, Finding Flow, which I recommend to anyone that can read. It doesn’t necessarily teach you how to do anything, but you will begin to understand the fundamental reasons why people love or hate what they are doing. This article simply focuses on the flow of exercise and fitness.

Step 3: Don’t Focus On The End Result of Losing Weight

Don’t get me wrong. You should set goals. But most fitness goals are along the lines of “Lose X amount pounds.” Does that goal have anything to do with what you love doing? Not exactly. While that kind of goal can work if you fall in love with the idea of losing weight, wouldn’t it be better if your goal were something like; Run a 5 minute mile or Squat 350 pounds? Attain the goals of what you love to do and a better body will follow.

But don’t always focus on the ultimate goal. Each day is a challenge that you have to focus on. When a boxer is aiming for being a champion in his weight division, he has to move up the ranks. When he is fighting those exhibition fights, is that boxer focusing on knocking out the guy he’s fighting with, or is his focusing on that championship fight months away? If his mind isn’t 100% on the fight at hand, he’s going to suckered in the face and lose.

When rock climbers summit a huge rock wall, they don’t have the option of thinking about anything else. Their mind must be 100% focused on the climb, otherwise they can fall to their deaths. Nothing else matters but the goal in front of them.

What if you want to win the Boston Marathon? You have to complete many successive goals, which would be smaller marathons or runs. You don’t focus on what your time could be in Boston. You focus on beating your time today!

Step 4: When Doing What You Love Doesn’t Work

There are only two reasons why doing what you love can become mundane and unbearable. You have either mastered the skill, or your skills are not up to par.

If you love biking but are only semi-experienced, then trying to cycle the Tour de France will be an overwhelming challenge. In that case, your skills are not ready for the challenge. Start with something smaller than you actually have a chance at accomplishing.

On the other hand, you may have mastered something you love to do and the challenge has become too easy. In this case, you have to increase the challenge. Have you been doing the same workout routing in the gym for 6 months. It’s no wonder you’ve become numb to it. With weightlifting, there are a thousand and one exercises you can come up with or read about. There are always new challenges. Tired of cycling the same 12 mile route around your neighborhood? Switch it up and create new routes with new scenery and new challenges.

Simple isn’t it?

The whole point of this is article is to get you out there and to do something you love. When your heart is in something, you want to do it. When you are forcing yourself to do something, then you half the battle is just getting started, and the rest of the time you’re not enjoying it, making it more likely that you will give up.

Whether you watch 24 Hour News Networks or not, it is tough to find good journalism on TV. Bill Moyers stands out unlike any other. He talks about the real issues that need talking about, which 24 Hour News Networks will ignore. 24 Hour News Networks like Fox News, CNN, and MSNBC would be stupid to attack and expose one of their biggest advertisers, the pharmaceutical industry.

The previous two articles written on this site, Pharmaceutical Drug Companies Killing Middle America Legally while Robbing You Blind and Pharmaceutical Drug Companies Marketing and Policy Making, were written without prior knowledge of this interview or book. But it just goes to show that our health as a population is at stake and there is a real problem going on.

In this interview with Melody Peterson, we get the low down on an industry that has put profits before our health. She is the author of Our Daily Meds, which is the culmination of four years of work as a New York Times journalist researching the pharmaceutical industry.

Watch the interview here.

(Disclosure: I have not read this book yet. I only just found out about it today, but the interview is well worth watching.)

There are a lot of new readers to Better Body Journal because of a recent story that got promoted to the front page of Digg yesterday. First off, welcome. Second off, I’d like to give a quick background on this site before we piss any more people off. Well, actually, that’s what we do here. We piss people off. We get a little rude and crude because we’re tired of the “It’s not my fault,” blame-someone-else mentality that many Americans have developed when it comes their own lives and health.

A lot of people are taking the comments personally. Sorry if we hit a nerve. Like we tried to say in the previous article, we know that there are legitimate purposes for many, if not all, prescription drugs. We just want to see many of them being used as a last resort after exhausting all of the common sense, holistic techniques to treat an ailment.
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