Why Personal Training Doesn’t Work.


Personal training doesn’t work.

I hate to be the one to say this, but it really doesn’t. While I am at it, I don’t think diet centers work either. I had this thought today and I have been trying all day to disprove it. And I can’t.

When you think of a personal trainer, what do you think of? A kid at 24 hour Fitness that shows you how to use the machines?

“This is a chest press. It works your chest.”

“This is a leg press, this works your legs”.

What I am saying is this. A trainer shows you how to use equipment and how to do the exercises. What else do they really do?

What does a diet center do?  The same thing.

“Eat this and swallow these pills and weigh in at the end of the week.”

Do you need this?

I mean, I have all this stuff on my website and it is free! If you want to learn how to use a chest press machine, there are hundreds if not thousands of videos on YouTube.

How many blogs talk about fat loss and nutrition?

What about Corrective Exercise?

All the information is out there. To be fair, some people can make progress. But there is a difference between progress and change. What happens when you stop going to the diet center? What happens when you stop going to the gym?

That is why I think trainers have a limited role in fitness. What you need is a coach and yes there is a difference.

Example 1: When I first started using my Ipad to shoot videos I needed help. I went right to YouTube and found some helpful videos that showed my how to operate the video camera. Problem solved.

Example 2: When I wanted to grow my fitness business I hired a coach. I wanted someone who knew my industry and could look at what I was doing and give me advice. What was I doing right and what did I need to fix? This is personal stuff and there is no way can I find this on a YouTube channel. I didn’t want generic advice or motivational speeches. I wanted to make a change.

Of all the clients I have trained, I can’t think of a single one that hasn’t tried to do it themselves. Getting back in shape is easy when you are young and gets more difficult as you get older. Throw in old injuries, aches and pains and the job of getting fit gets exponentially harder.

You may be in the same situation in your life. Everybody is different and has different needs. Whether you train with me in your home, in a small group or online, I want to deliver a true coaching experience.

Want to know the true secret to getting back in shape? It isn’t the exercises. You know what exercises you need to do. It isn’t nutrition. I think by this time everyone knows what they should eat more of and what they need to eat less of.

The value of a coach

The key is having someone coaching you to the next level. Someone who can watch what you are doing and make changes. Someone you can call, email or text with questions as they come up. A coach is someone who has a vested interest in you and will work with you.

I can attest that hiring a coach can be a difficult decision. You are going to hear things you don’t want to hear and asked to do things that you may not want to do. You may get taken out of your comfort zone. But isn’t that what change is all about?

As a coach, I need to figure out:

  • A solution for you that you can fit into your lifestyle.
  • A program that you will do even when I am not there.
  • A way to make practices become habits and habits become lifestyles.

At least that is my philosophy. Sound like something you have been looking for? If so, please fill out the form below and we can det up a free, no-obligation consultation.

I offer:

  • One on one personal training
  • Small group 2-6 people sessions. (a great way for the family to workout or some friends to get together)
  • Online Training
  • Individual phone or Skype consultations.

Contact Me

I offer in home and online personal training. This is customized training directed at achieving your goals. I offer a free 30 minute consultation and would love to talk with you. Just fill out the consult form and I will be in touch with you. I look forward to hearing from you.


Post 94: No Goals, Crazy Goals, Just Plain Dumb Goals And Other Things About Goals

Which is worse: having no goal or having a dumb goal?

Ever think about that?

Image courtesy of Goals are stupid, i want to be thin!

Image courtesy of
Goals are stupid, i want to be thin!

Do goals stress you out?

They would really be a huge waste of time except for the fact that they work.

Unless they are dumb goals and that is the reason for this post.

Some people have an odd nebulous vision that they call a goal. It can be dumb and unrealistic but it is not a goal because a goal isn’t a goal until it is written down.

I have a confession to make. I am one of the worst at goals. I will take a stab at some idea, call it a goal, then change it as the circumstances change. That is just laziness and I admit that.

So if you think I called you dumb, brother I am right there beside you.

But this can all change today. This is my new mindset for this blog. (day three of the blog challenge if you are keeping count.)

I am going to help you figure out realistic goals. You’re job is to write them down and look at them several times a day. I am going to do this myself and hold myself accountable. I will also be accountable to you so feel free to ask me any questions about my goals.

Ready? Cool.

Here are some facts to help.

  • You can lose 2 pounds of fat per week safely if you work at it.
  • The heavier you are, the easier it will be to lose the weight at first.
  • Plateaus are part of the fitness game. Expect them and don’t freak out over them.
  • Female clients gain 4-7 pounds of muscle when they start training. This is what you probably call firming up.
  • Guys can gain 8-15 pounds.
  • So any fat loss the first couple of weeks may be offset by the muscle weight. Again, don’t freak.
  • The first 2-5 pounds can be attributed to water weight and other crap (literally sometimes) that your body gets rid of when you start eating cleaner.

So let’s take a look at a goal to lose 50 pounds.

How long can it take?

Here is an actual spreadsheet for a client. Here you can see that the muscle weight will offset the fat loss for the first couple of weeks. If she stays on track she will lose almost 25 pounds in 12 weeks. Taking into account illness, missed workouts etc… I would say it would take about 28 weeks to lose 50 pounds of fat.

Could she lose it faster? Maybe but this is a pretty aggressive goal as it is.

Sample Fat loss sheet

So given that this is a best case scenario, this is a realistic goal to shoot for.

You may need help with nutrition planning. If this is the case I have something you may have an interest in. It is the best nutrition and exercise planner I have come across. Best of all it is free. Yup free. No strings attached. Here is the link.

So here is your homework. Think about how much weight you would like to lose and how long it would take to realistically do it.

In the next couple of posts we will start getting in to the mechanics of how to create an effective program.
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Visit me at or like me on  or tweet with me @mfactormike

Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

Post 93: Mindset: Do I Have What It Takes To Get You In Shape?

Do I have what it takes to get you in shape?

The idea of this blog comes from Natalie Sisson of the Suitcase Entrepreneur. I am taking part in the 30 day blog challenge. Why? Well because this blog has been patchy and sporadic at best and I need to get better at it.

So as I am reading day 2, I came across this. Hopefully Natalie doesn’t mind if I share the following on the importance of mindset.

Starting a business is quite possibly one of the most challenging moments of your life. Running a business and your life from the road is another challenge altogether.

“For the first few weeks and months you will likely question everything you thought you knew about yourself and whether you’re cut out to be an entrepreneur and a world traveler.

This is a natural state to be in. Be prepared to be in that state for at least the first year as you test what works and find out what you’re capable of.

It’s also something you should embrace. Putting yourself out there to create products and services that help others and make an impact is not meant to be easy.

You’re changing the world remember and that takes guts, persistence, massive amounts of self belief and determination – all of which will be tested on a regular basis.”

Great advice for me but also great advice for you.  Building this blog (and podcast?) to the next level is going to test my limits as a business owner and writer. I am going to do my best to build and offer quality content that is actually going to help you. But I know I can’t do this unless it is fun.

Since we are starting from scratch, I would like to change the above quote to make it fit the person trying to get back in shape.

Starting a fitness program is quite possibly one of the most challenging moments of your life. Staying fit while running a business and having a personal life is another challenge altogether.

For the first few weeks and months you will likely question everything you thought you knew about yourself and whether you’re cut out to change your diet and complete the workouts.

This is a natural state to be in. Be prepared to be in that state for at least the 3 to 6 months as you test what works and find out what you’re capable of.

It’s also something you should embrace. Putting yourself out there to sweat, ache and change your physical body and mind is not meant to be easy.

You’re changing your world remember and that takes guts, persistence, massive amounts of self belief and determination – all of which will be tested on a regular basis.

If you have this mindset, how can you not succeed?

Image courtesy of

Image courtesy of

So how about we make a deal.

I am going to do my best to keep you on track and have fun doing it.  All I ask from you is to let me know what you need. My goal is to 250 subscribers to my newsletter by the end of the year. If I can continually add people who are interested in my blog we will have a community before we know it. That is my end goal.

How cool would that be!

So let me know what you need to stay on track with your fitness goals and I will help any way I can.

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Visit me at or like me on  or tweet with me @mfactormike

Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |


Post 89: What Kind of Personal Trainer Are You?

Anybody want to know a little bit more about my training style and Philosophy?

Here is an interview I did a long time ago for a website a while back. I just stumbled across it and I think it gives some pretty good insight to where I am coming from as a trainer. Enjoy,

1. Why did you choose to become a personal trainer?

One day I realized what being fit has meant to me and the doors that it has opened. It is an awesome feeling to give my clients the same power. Training and reaching your fitness goals will change your life in more ways than you can imagine. So many people focus on the destination but the journey is far more interesting.

2. How am I different from other Personal trainers?

A lot of trainers avoid clients with health issues but those are the people that need the most help. My emphasis is on training people in the 35 to 60 age range.

My specialty is creating custom programs based on what you need to fix your health.

  • Fix any mobility issues.
  • Address flexibility and stiffness issues.
  • Work on strength and endurance.
  • Help you achieve your personal goals..


3. What is my biggest Challenge in Training Clients?

If we can get the mindset right everything else that is good will follow. This means looking at your life as a whole: Exercise, nutrition, supplementation, sleep and attitude. If I can get accurate information in these areas we can usually fix the problem areas quickly.

4.How do I deal with clients who aren’t serious?

I try not to judge people on how serious they are. Everybody is different and they show their level of commitment differently. The reason I have a website, videos and blogs is to give the potential client a chance to get to know me before they pick up the phone.

5. What is the most important component to personal training that I advocate to clients?

Communication. I know making changes in your lifestyle can be hard and I am on your side. If there are any issues I am not addressing, I want you to tell me. My business is based on referrals and you are my walking billboard. I can’t succeed if you don’t succeed and I will give you all the tools to meet your goal.

6. What are my strengths as a trainer? Weaknesses?

My strength is that I can create fun, functional programs for you regardless of your level of fitness, experience, amount of time or type of equipment you have. My weakness may be that sometimes I feel I want my clients to achieve their goals more than they do.

7. What do I think of the ever popular “Atkins Diet”?

Different diets and nutrition programs work for different people. If that is your thing, I will work with you on it. Diets fail because you are forced to make too big of a change in your eating habits. I prefer to look at the way you like to eat and make a few tweaks here and there and add a few supplements.

Free Nutrition and menu Planner


8. What “Question” do I come across with most clients?

“How Can I fit exercise into my crazy lifestyle?”

9. Who is my favorite Fitness author?

It changes almost weekly. Whether it is J.C. Santana, Kelly Starrett or Pat Rigsby, I am always reading and learning.

10. Who has been your greatest success story?

Listen, everybody is a success story. Everybody comes from a different place and has different reasons for starting serious training. Everybody has obstacles and fears to overcome and I respect that.

11. What is your advice for clients first starting a fitness program?

1. Find a trainer who has experience and will listen to what you want to accomplish.
2. Get an exercise and nutrition program you can realistically follow for the long term.
3. Commit to it 100%.
4. Make sure the program addresses all aspects of health and fitness.

12. What type of training do you prefer, one-on-one or group? Why?

I offer both one on one and small group ( 1-4 ) people. Small group training is more affordable and if you have a couple of friends who are at the same ability level it is a lot of fun. If you have a number of issues and need specialized attention, I would go one on one. at least until I have you at a level where I don’t have to focus on you 100%.

13. What are my personal goals for the future?

Personal training is my passion and I am fortunate that I can earn a living doing it full-time. That means I can concentrate on training a small select number of clients and keep the level of quality high. In the future I want to work on more functional training and rehabbing clients along with more specific nutrition programs.

I also want to make this website and blog a comprehensive research center for anyone who wants to get back in shape, lose fat and be healthy. Please take advantage of this site. There is a ton of free stuff and access to some of the best fitness information on the web.

14. Anything else?

Definitely. have fun and enjoy life. Life is short. Don’t walk around in pain or huffing and puffing. Take charge of your health.

Visit me at Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

Beginning Kettlebell Training for Women

When They Get Big, You Should Name Your Kettle Bells

Yes you should name your Kettlebells when they get big. Here is a 45 pound, 55 pound and 70 pound bell.

KettleBell Training For Women

I found a great article by Lauren Brooks on

Let me just say this, if you get intrigued by kettlebells and what they can do for you, there is no better resource than Dragon Door.

P.S. On the right hand side of this blog is an ad for Onnit. Check out the cool primate and demon kettlebells they have. Really cool.

I have always been of the mindset that if someone goes through the bother of writing a great article, I would rather promote it and give the writer credit than doing a re-write and claiming it is my idea.

This month my blog seems to have a theme of convincing women to lift heavy to lose fat. So here is another article and it is a great one. Even if you are a guy, pay attention to the ideas.

So after decades in the United States, Kettlebells have suddenly become the “cool” thing to do. That’s the good thing.

A Kettlebell workout may be

  • The most demanding workout you ever do.
  • The best cardio workout you ever do.
  • The most functional workout you ever do.

And that is saying a lot.

In addition

  • You don’t need a lot of space.
  • You don’t need a lot of equipment
  • You don’t have to learn a lot of movements.

Isn’t that awesome.

But don’t be fooled by cheap imitations.

My Quick Kettlebell Rant

Anytime you get a system that really works, marketers start rubbing their little ratty paws together to try and water it down. It is no different with kettlebell training. Instead of learning from people that specialize in this sport, you see the “celebrity” trainers with their own kettlebell workouts. You know who I am talking about. “Biggest Loser” coaches, “Cardio Bunnies” and others. I have seen a couple of these “workouts” and I noticed a couple things.

  • They have no understanding of kettlebell training.
  • They lack technique.
  • They basically substitute a kettlebell for a dumbbell. So you end up doing exercises that a kettlebell person would never do.
  • They introduce little bitty 3 and 5 pound kettle bells. Some even made of plastic!

You should avoid these “Celebrity Coaches” like the plague anyway but please avoid them when it comes to kettlebell training.

Plastic 3 pound kettlebells ? Really?

A Word of Caution:

When you learn kettlebell movements, you are creating a lot of force with the bell. Control the forces generated and your lower back and joints will become bullet-proof.

Screw around those forces will mess you up. So please learn from a professional. Look for the RKC designation.

P.S. I don’t have the designation and I wouldn’t pretend to be able to show you how to do all the moves. I will teach my clients the swing but that is about it.

Listen to Lauren, She knows what she is talking about.

Enough of my soapbox. here is the article and here is the link.

The Need to Train Like A Man, Especially if you are a Woman

Lauren Brooks, RKC
March 9, 2006 04:08 PM

Come on ladies! Are you sick of watching men do pull-ups and you can’t even do one? I know I was!

As a fitness coach I stay current with the latest developments. I am always looking for workouts to stay in shape that are not only effective, but also fun. Since most of my clients are more concerned with having a lean physique than with developing real strength, it’s been a challenge to convince them that training for strength is an excellent way to become leaner.

Many women have the illusion that if they even glance at free weights, they will end up looking like Arnold’s long lost twin sister. As a result, women flock to aerobics classes and exercise machines every year with the hope of discovering the holy grail of fat loss.

I do not have to tell you what the end result is.

Think I am being too harsh? Go to an aerobics class today and take a mental note of the class. Now go back in a month and take a look at the results. See what I mean?

Results that are noticeable do not come from just cardiovascular exercise. Make no mistake about it, the best way to get a lean, sexy, and a well defined physique is with heavy weights and low reps. Why? Read the rest of the article to find out.

I am also going to go over what I believe is the most effective form of weight training for women and what it did for me. By the time you get to the end of this article, you will be over the irrational fear that lifting heavy weights makes women bulky. You will have a plan of action to develop a body that is super strong and conditioned. The body you have always wanted. Lets get started! Many woman who insist on training with light or medium weights and doing many reps end up building Sarcosplasmic Hypertrophy: bloated, soft and useless muscle. Proper strength training leads to gains in Myofibrillar Hypertrophy: strong and dense muscle. Using lower reps and heavy weights is the best way to achieve the lean physique.

Moreover, you will actually have strength that works; strength that will let you achieve that pull up you’ve always wanted. And don’t worry, most women do not have the testosterone levels to achieve the big bulky muscles. Men have 10 to 15 times the amount of testosterone women posses. Men still have to work very hard to put on muscle. In order to build big bulky muscles you have to have the right amount of testosterone levels, an increased caloric intake, and a regimen that includes lots of volume. Lots of volume can mean 5-10 sets per exercise. So what is the best way to develop real strength? I am firmly convinced it is kettlebell training. When I discovered kettlebells, I was hooked immediately and stopped training with dumbbells and machines. After training with only kettlebells 2-3 times a week for 10 weeks, I lost about 4-5% of my body fat. I am 5’3 and was 118 pounds with 18% body fat. Now I’m 114 lb, much stronger and more conditioned and have a body fat of 13%.

I look better now than I did in college. I was amazed and so were my clients and other trainers; they begged me to teach them what I was doing. The first kettlebell exercise I start my clients with is the swing. The SWING is the foundation of Russian Kettlebell training. It teaches (a) the hip thrust that is powerful and explosive, (b) compressed breathing, and (c) how to generate force quickly. This exercise gives you the skills necessary to excel in all Kettlebell lifts. Spend a lot of time perfecting your swings. Here is how to get started: Most women start with an 8kg weight and men with a 16kg kettlebell. Some women can start with a 12kg. (Exercise descriptions adapted from the Russian Kettlebell Challenge Certification manual.)

  1. Take a natural squat stance making sure your knees are aligned with your ankles
    1. Keep your head up and looking straight forward
    2. Keep a straight back- even when bending forward from hips
    3. Sit back rather than dip down
  2. Keep weight on your heels during swings until the top of the movement; you may shift your weight on your entire foot if that feels more comfortable.
    1. Maintain your balance at all times.
    2. At the bottom position, you should feel your hamstrings stretch.
  3. Explode the hips while keeping your arms straight and loose. The power comes from your legs not your arms. (Do not try and muscle the swing). Keep your shoulders down.
  4. Lock out the hips and knees at the top position. This is where you develop the power to swing the kettlebell.
    1. Squeeze the glutes tight every time you thrust
    2. Brace your abs to protect your spine.
  5. Your breathing should be a power inhale to your abdomen in through the nose at the bottom of the swing. As you snap your hips you let out a little fast breath bracing your spine (like you would with power punches)

Start out by doing 3-5 sets of 15 swings with a lighter bell. When you can do this without overtaxing yourself, move on to a heavier kettlebell. If your seeking to get your heart rate up this is for you. If you are doing the swings correctly your glutes will be sore the next day.

There are many variations with swings you can do once you get it down. There are two-handed swings, alternating swings, double swing (if you have two kettlebells; take a wider stance for this or say bye-bye to knee caps), walking swings, high swings, and so much more. Here are four other exercises you can add to your workout once you feel ready to move on.

The TURKISH GET-UP is an excellent exercise for shoulder stability, flexibility, and resilience. This is a very slow drill. Keep in mind to breathe shallow and keep your abs pressurized through out the set.

  1. Lie on your back and press the kettlebell (KB) in the air
    1. Elbow must be locked through the duration of the set
    2. Keep the handle at the base of the palm and your wrist tight
  2. Roll to your side and sit up keeping your eyes on the bell
  3. Use your free elbow to prop yourself up and get on one knee
  4. Carefully stand up
  5. Slowly reverse the movement and return to the floor (keeping your eye on the KB at all times)


The CLEAN is not only an exercise but a safe means to get the KB’s to your shoulders for other drills. Get in the same stance and pick the KB off the floor as you would for a swing.

  1. Keeping your arm loose: the KB is lifted with your hip thrust.
  2. Keep your elbow in and quickly flip your elbow under when the bell has almost reached your shoulder. Do not pull with your arm or try and cheat curl it up to your shoulder! The power is from your hip thrust.
  3. Right before the KB has landed on your forearm, quickly dipping your knees and getting under it will take away the impact.
  4. When returning the KB to the bottom position, keep your arm very loose. Swing it back between your legs and repeat.


The FRONT SQUAT is an outstanding leg strength, back, abs, and flexibility developer. This is by far the most practical of all squatting movements. It can be done with one or two KB’s.

  1. Clean the kettlebell and let it rest in the crook of your elbow
  2. Take a breath through your belly before descending
  3. Squat down as deep as you feel comfortable. Pause for 2 seconds
  4. Pressurize your abdomen and straighten out
  5. Push steadily through your heels as you ascend back to the top position

Hint: Never release all the air in your abdominal cavity at one time

The ONE-LEGGED DEAD LIFT is a great exercise that strengthens the hamstrings, glutes, and is important for both athletic power and back safety. It will teach you the very valuable skill of overall tension and staying tight.

  1. Have two KB on the ground side by side with enough room for your foot to fit between them.
  2. Grip the ground with your toes and keep the muscles around your ankle and on the bottom of your foot tight.
  3. Hinge over at your hips with a semi-squat and grab the KB’s. (Eyes are looking straight).
  4. Tense the glute of the loaded leg and brace the abs for that imaginary punch.
  5. Staying very tight throughout the body, push straight down with your leg and squeeze the bells off the ground.
  6. Try to maintain a straight spine. Do not attempt to recover lost balance by fidgeting; this could injure your knee.


Here is a sample program to get you started with the five exercises you just learned. Just to keep it simple for beginners, I would recommend 1 minute rests between each set. If you become very fatigue to where you lose your form, I advise you to stop immediately or go down to a lighter weight. If you are looking for higher intensity do one set of each exercise without stopping, then take a 1-2 minute break after all are completed and repeat 3-5 times.

One Arm Clean 3×6 on each arm
Front Squat 3×8
Two Arm Swing 3×20

Turkish-Get Up 2×3 per side
One-Legged Dead Lifts 3×5 per leg
One Arm Swing 2×15 on each arm

Double Clean 2×5
Double Front Squat 2×5
Turkish-Get Up 2×3 per side
Alternating Swings 3×15 per arm

So there you have it. Real strength and power exercises with weights for women and men that will get you that lean physique and real strength. Don’t be surprised if your athletic performance improves after 4 weeks of adding this type of training in to your life.

There are endless possibilities of fun and extremely difficult things you can do with kettlebells. Last important thing is to always play it safe! While its good to push your body to the limits, it’s imperative to know when you are over exerting yourself. If you have any questions feel free to contact me at References:
Zatsiorsky,V.(1995) Science and Practice of Strength Training. Human Kinetics.
Russian Kettlebell Challenge Certification Manual About the Author Lauren Brooks is a fitness and strength trainer in San Diego, CA. Lauren earned her B.S. in Kinesiology with an Emphasis in Fitness, Nutrition, and Health from San Diego State University. Lauren Brooks is Certified by American Council on Exercise and Russian Kettlebell Challenge. She is available for online nutrition and program designs as well as private and group sessions. You can contact her at or go to


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Post 6: Can you Be Healthy and Still Eat Fast Food?

Here is an interesting article I ran across.
Just another reminder that nutrition and fitness is not a black and white issue. Actually I enjoy fast food as a cheat meal. It is a great guilty pleasure but I don’t overlook the damage it causes and I try to keep it to a minimum.

The one thing I would argue is the old calorie versus energy argument. Most clients who are unsuccessful in dropping fat have internal issues they need to fix and you can blame most of those issues on a poor diet and lifestyle. Until they fix those issues, they are just not going to lose weight. Period. 

If this is you, click on this link for a short presentation on “leaky gut syndrome” and what you can do about it. In my opinion, this is the most overlook cause of obesity and illness in modern life.

I advocate 3 things.
1. Find a way to exercise that you like.
2. Learn how to eat.
3. Learn how to fix the damage you have done to your body.
4. Enjoy life.

 This is very simple and effective. The end result is that you will gradually adopt a healthier lifestyle, one which will be much easier to maintain the rest of your life.

Here is the article.

Can You Diet And Still Eat Fast Food?

Exclusive MNS Library Article

You’d imagine the answer to that would be ‘no’, but the cold hard facts about dieting show us that we *can* still enjoy fast food – read on to see why…

It’s important to point out from the start that putting dieting and fast food together is not one of those ‘eat and get thin’ plans. It has nothing to do with Atkins, or anything like that.

No, it comes from 2 angles – firstly the facts about dieting, and secondly some facts about self improvement and goal achievement.

When most people go on a diet, they have a mindset of hardship and deprivation – after all, they are fat because of the way they eat, so losing weight must been cutting out all the goodies, right?


Any diet that promotes cutting out entire foodgroups should be given an immediate red flag in my view. The only sensible way to diet that is healthy, workable, and sustainable is to combine a reduction of your calorie intake combined with an increase in your calorie burning. Bear those 2 in mind and you’ll never have to buy another diet book again!

The main reason that diets don’t work for people is that they are too rigid, too much of a lifestyle change, so people don’t stick to them. Also, people get the idea that they can lose the weight they target, then go back to how they ate before and the weight won’t go back on!

It’s amazing that people convince themselves of this kind of nonsense, but great for the diet industry that continues to make huge sums from it!

I’m a firm believer in life of ‘everything in moderation’. If you follow that mantra you can follow a diet which is less a diet, but more a way of life. This means it will have permanent effect.

Fast food contains saturated fats and loads of calories, we all know that. If you have 3 fast food meals a week, you will put on weight more than likely.

However, you don’t have to cut them out totally to maintain a lower weight – all you need to do is be aware of the calorie count of a fast food meal, and work it into your eating plan. That doesn’t mean you have 2 fast food meals and call that your daily allowance!

What it means is that if you have say 1 fast food meal a week, you have to factor in those extra calories – they will have to be countered elsewhere, either by extra calorie burning, or missing some other calorie packed treat.

As you carry on down this path, your brain will get used to the idea of recognising fast food as full of calories, and apart from the odd treat, you’ll end up seeing it as more trouble than it’s worth!

So that’s how you can diet and still eat fast food – simple logic and quality of life lessons.

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Copyright 2001 M Factor Fitness Inc. All rights reserved.