Post 68: 3 Fat Loss Myths Debunked

  Let’s be honest here, most people don’t get the fat loss they want because they don’t work hard enough. Well….at least that is what I used to believe. I still believe that to be a semi-valid statement at least for most of the population. Get a solid workout plan, exercise consistently and pay attention to what you are eating and you will almost always get results. On the other hand, if you do not put the time and work in, you shouldn’t be surprized if you fall short of your goals. This is the way it should be. Easy to understand and explain.
What is hard to explain is that I have noticed that there seems to be a growing number of people that do not benefit from that instant relationship between exerercise plus diet equals fat loss. I have had a couple clients that I know are eating right and putting their work in and yet they don’t get the results they should.
This is another excellent article from Kevin DiDonato that addresses this. He is not alone in thinking that there is something going on with our food supply and the constraints of modern society. Enjoy reading this and I hope this helps you get in the shape you deserve.
Avoid These 3 Belly Fat Myths

By Kevin DiDonato MS, CSCS, CES

Fifty years ago, adding physical activity and changing your diet were all you needed to do to lose weight and keep it off.

However, flash forward to today, and the same formula for weight loss does not hold true.

In fact, today there are many other factors which contribute to weight gain, and why for millions of people worldwide, it is much harder for you (and them) to lose weight.

Chronic inflammation, which is low-level inflammation that is present in your body and could signal the start of many different disease processes, is on the rise and could be the leading cause for dysfunctional fat cells.

Dysfunctional fat cells, research suggests, could inhibit your fat cells’ ability to secrete powerful hormones.  These powerful hormones could be the key to helping you lose weight.

By not secreting these hormones, your body may have a harder time using stored fat, which could prevent you from having a lean and tone figure.

Today, we have debunked some of the common myths associated with your fat cells.

Myth #1: Your Fat Cells Are Just A Storage Unit – FALSE

People once thought of fat cells as pockets where fat from food goes – allowing for storage of fat to be used for energy later.

Now, however, research suggests that your fat cells are, in fact, alive and metabolically active.

Your fat cells, commonly known as white adipose tissue, could be the largest endocrine organ in your body.

Just like your thyroid and pancreas, your fat cells release many different hormones, which directly impact your weight loss success.

One hormone in particular, Adiponectin, could help you lose weight and keep it off.

However, research shows that being overweight could cause your fat cells to slow the secretion of Adiponectin and other key hormones, which could make it even harder for you to lose weight.

Chronic inflammation, which is low-level inflammation and is always present in your body, could cause your fat cells to become dysfunctional, therefore altering their ability to release powerful weight loss hormones.

Myth #2: Your Fat Cells Can Burn Off – FALSE

Your fat cells shrink but they do not burn off.

This means that during exercise, or cases of extreme fasting, your fat cells release stored fatty acids for use as calories (energy).

This could help to shrink the SIZE of the fat cells.

However, by overeating, there is an influx of calories which your body tends to store as fat.

And this could increase the size of your fat cells.  However, when your fat cells are at full capacity, they send a signal to smaller, undeveloped fat cells, to divide and take on more fatty acids.

This could create more fat cells to store extra fatty acids.

Myth #3: What You Put in (and on) Your Body Can Slow Fat Loss – TRUE

There are a lot of factors involved when you are trying to lose weight now, than there were 50 years ago.

Exercise and diet do play a role in your body’s ability to burn stored fat; and this could enhance your fat cells’ ability to secrete hormones, causing you to lose weight.

However, there are certain environmental factors which need to be considered when you are trying to lose weight.

Today, there are more hormones and antibiotics injected into livestock which, once eaten, could alter the hormone levels in your body.

Plus, there are also hundreds of chemicals that you are exposed to over the course of the day, which could also alter your hormone levels and lead to weight gain.

Certain chemicals act as endocrine blockers and potentially could alter your ability to gain lean mass by throwing your hormones out of whack.

This could increase the storage of fats from your blood, making it harder for you to lose unwanted belly fat.

Optimize Your Fat Burning Potential

Research suggests that your body could have toxic fat cells, which could limit your fat cells’ ability to secrete powerful weight loss hormones.

Toxic fat cells could also increase your risk for developing heart disease, insulin resistance, metabolic syndrome, and diabetes.

However, by losing weight and altering your hormone levels, you could have the ability to transform your fat cells, making them happier and healthier for years to come.

NEXT: Discover How To Detoxify Your Fat Cells >>


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.

Post 15: Best Weight Loss Advice….Ever?

This is a great article from the guys at Pro Grade Nutrition. People have been asking me why I decided to support Pro Grade instead of going with other well known ( multi-level Marketing ) companies. For me there are a couple of reasons.

  1. Pro Grade is not a mlm. I not trying to recruit anyone or make quotas each month.
  2. Pro Grade is one of the few nutrition companies out there that is gmp tested. This means you actually get what the bottle says you are getting.
  3. Because they do not have to monkey around with uplines and downlines and sales contests, they can actually take time and write articles that will help you, not try and sell product.

 So that is what we have for you today. If you agree with the information and want to try some stuff out, know that everything has a 60 day money back guarantee. If you like the information but want to buy your supplements somewhere else, that is okay. My job has always been to get good information in your hands to read. What you do after that is up to you.

Best Weight Loss Advice…Ever?

By Kevin DiDonato MS, CSCS, CES

If you are struggling with weight loss, then you MUST read this.

It contains information which may be VITAL to your health.

As an avid exerciser and dieter, you may be making KEY mistakes which may lead to INCREASED weight gain and “SICK” FAT CELLS.

And this weight gain may be slowly KILLING you – without you even knowing it.

Some may be SILENT killers, while others you may have the opportunity to CONTROL.

Regardless, taking IMMEDIATE steps TODAY may slow your weight gain, and possibly REDUCE it.

The end results may be a leaner, firmer, stronger, and younger you for years to come!

Most people laugh when I tell them these five things lead to weight gain, but then are amazed at the power they may have on their WEIGHT LOSS RESULTS.

#1 Your Stress Is literally KILLING You

Everyday you may feel stress.

And this stress may actually be KILLING you.

Stress causes your body to be put on alert, which may lead you to increase your energy intake.

Your body removes sugar from your blood for IMMEDIATE energy, which may leave you hungry.

And calorie-rich, nutrient-dense snacks are what MOST people go for when they are stressed.

And this can spell “bad news” for your WEIGHT.

Too many high-calorie, nutrient-dense snacks, may cause you to store those calories as fat.

With your life being high paced and stressful, with everyone working to deadlines, your STRESS levels may be through the roof.

And this stress may cause the exact opposite of what you want to happen: you may pack on the pounds!

So take a breather and relax, your waist and skinny jeans will appreciate it LATER.

#2  Is Sugar As Deadly As Illegal Drugs?

Okay, so maybe not as bad as most illegal drugs, but it may be close.

Sugar may increase neurotransmitters and opioids in your brain, which may provide comfort and enjoyment.

Dopamine (the neurotransmitter), may increase when you ingest sugar

Sugar may affect more than just your WAIST

As this hormone increases, your dopamine receptor sites may actually DECREASE.

This may increase your opiate receptors.

And since sugar may release both, dopamine and opioids, this may increase the addictive properties of sugar.

#3 It All Started BEFORE You Were Born…

You all know that exposure to hazardous chemicals WHILE pregnant may cause damage to the unborn child.

Toxins like chemicals, smoking, and drinking may lead to damage to your unborn child – especially the brain.

Now there is emerging research that says that exposure to junk food DURING pregnancy may be BAD.

That junk food may alter your developing child’s brain.

When your unborn child is exposed to junk food, it may
cause a predisposition to EATING junk food

Researchers have discovered that exposure to high-fat, high-sugar diets may lead to increased risk of obesity later on in life.

They determined that, during pregnancy, junk food exposure may lead to changes in the central reward system of your brain.

This may encourage overconsumption of HIGH-FAT and HIGH-SUGAR foods in YOUR child.

So if you are pregnant, limit your intake of high-sugar and high-fat foods.

It may be unforgiving to your hips, but also to your child’s developing brain.

#4 Can Being Overweight Cause You To Get FATTER?

Being overweight can ACTUALLY make you FATTER.

You may think that this is a no-brainer!

Give me a minute to explain…

Your fat cells release hormones which control how much you eat, and when you should stop eating.

When you are overweight, the signal to stop eating gets WEAKER.

The weaker signal may cause you to OVEREAT leading
to increased WEIGHT GAIN

This leads to increased energy consumption.

And it may get worse from there!

Increased weight may cause your cells to become resistant to many different hormones, which may disrupt your fat cells from doing their job.

That job is: regulation of your ENERGY INTAKE!

And this sickness may lead you down a dangerous path.

The more your fat cells become inflamed, may result in resistance to key hormones.

And this may wreak havoc on your metabolism.

Not only may it slow down your metabolism, but your body may have no IDEA if it is full or not.

This may lead to increase WEIGHT GAIN.

#5  Are There Any Anti-Fat Foods Out There?

Your cells may become inflamed with increased FAT levels.

But that is not the only reason why!

Damage caused by free radicals may also be a reason behind your WEIGHT GAIN.

And you might be thinking: is there anything I can do?

Of course there is!

Fruits and vegetables are loaded with powerful nutrients called antioxidants.

And these antioxidants may be the key to reducing inflammation.

Antioxidants may make your FAT cells regain normal hormone signaling again.

Antioxidants are powerful fighters against free radical damage.

Antioxidants suck up free radicals and DESTROY them

Antioxidants may destroy free radicals, which means they are no longer searching out STABLE molecules to steal electrons from.

This may REDUCE inflammation, which is powerful news for your metabolism.

Reducing inflammation may help your FAT cells to become “healthy” again.

Take Immediate ACTION Now

Being blessed with poor genes and bad dietary guidance, may not mean you are destined to spend your days overweight and TIRED.

Increasing fruit and vegetable intake and limiting your sugar intake, may help you LOSE WEIGHT and keep it off.

Altering your dietary intake may reduce inflammation, which may be causing your increasing waist line.

YOU may have the chance to reduce your INFLAMMATION by including plenty of fiber, INFLAMMATION fighting antioxidants, and limiting your sugar intake.

Your weight IS in YOUR control.

Start CHANGING your life today, and boost your METABOLISM one step at a time!

NEXT: Click Here To FINALLY Take Control Of Your Weight Forever…

Bookmark and Share


Ong, ZY. Muhlhauster, BS. Maternal “junk-food” feeding of rat dams alters food choices and development of the mesolimbic reward pathway in the offspring. The FASEB Journal. 2011. Vol. 25(7);pp. 2167-2179.

Avena, NM. Rada, P. Hoebel, B. Evidence for sugar addiction: Behavioral and neurochemical effects of intermittent, excessive sugar intake. Neuroscience & Behavioral Reviews. 2008. Vol. 32(1);pp. 20-39.



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. |

Why Women Try to lose weight but gain fat.

Why some women who want to lose weight end up gaining fat.

This is a very touchy and complicated topic. I think it is best to approach it by looking at cultural reasons and biological reasons.

My niche in the training world is the population between 40-70, both male and female. I love working with people who are at the time in their lives where they know they need to change their habits, both exercise and nutrition. That tends to make them listen to me a little more than a twenty year old. I like that. The hard part is the unlearning of previous bad habits so good habits can be inserted.
As men, we are pretty simple creatures. We just do things. Women, on the other hand, think about things more and tie emotions into things much more than men. I am just generalizing here but work with me. This is why it can be so difficult for women to lose weight and keep it off.

Cultural Issues

Katherine Switzer

Here is the first woman to run the Boston marathon in 1966, Katherine Switzer. Here is also the event organizer trying to pull her off the course because women shouldn’t run marathons.

1. It wasn’t that long ago when women weren’t allowed to play sports. When they were, they were different, less physical versions of the guy sports.


There are valid reasons why it is harder for women to lose weight than men.

  1. Fat storage

Despite your obsession with thinness, somehow your body has not connected to your mind and each Monday as you creep on the scale you become more desperate. Do you look at your body in the mirror and wonder how fat seems to be growing in places its never been? If this sounds familiar, don’t despair! I’ll share with you some hidden secrets that can help you understand why you may be getting fatter rather than fitter and why fat loss is a greater challenge for women than men!

Father Time – Beginning in our mid-20s, women lose approximately 7 pounds of muscle mass and gain 15 pounds of fat every decade. (Men lose about 5 pounds of muscle a decade) So, by our mid-40s, we will have lost almost 15 pounds of metabolically active muscle and replaced it with 30 pounds of sluggish fat (if you are not exercising). While the scale tells us that we are only 15 pounds heavier, our metabolism has been dramatically reduced and body composition has changed in unfavorable proportions. The good news is that these changes are, in large part, the result of inactivity and can be reversed with exercise.
Unfortunately it gets worse for women. After menopause, the rate of muscle loss doubles going from 7 pounds a decade to 14 pounds. By the time a woman is in her 60’s she can have as little as 20 – 30 pounds of muscle left so not only is she displeased with her figure, but she is more prone to falls and breaking bones.
Also with age, the skin begins to lose its elasticity, sag and lose its ability to contain fat giving a rippled appearance often referred to as cellulite. The dimpled effect is caused by the fibers of connective tissue losing elasticity and allowing the fat to seep through like yogurt through cheesecloth. Yuck!
Muscle is what drives your metabolism. For every pound of muscle on your body you need 35 – 50 calories per day to sustain it. For every pound of fat on your body, you need a modest 2 calories per day. Hint: begin strength training today!
Female Fat is Different from Male Fat
Men and women do not live in an equal world when it comes to our bodies and specifically body fat. Men are taller with larger muscles and bones and a faster metabolism. At puberty, girls put on fat and boys put on muscle. From fertilization to breastfeeding, women have different physical experiences than men. Although the odds may appear to be stacked against women they can overcome these obstacles and make improvements to their shape and health.

Fat Storage
Women are both blessed and cursed with the ability to store excess body fat. Fat serves an important biological purpose by helping to insulate the body, pad the internal organs and provide energy. And nature has also cleverly designed women’s bodies to carry almost double the amount of body fat as men because we bear and nourish babies. Fat is the primary energy source our bodies use to support fetal development. Therefore, to keep it available for the developing fetus, our bodies tend to store extra fat in the abs, hips, butt and thighs. Grrrreat!
Unfortunately, we don’t have control over where our fat cells decide to swell and shrink, but we can make great strides in helping the cells release fat by exercising.
In order for fat to be metabolized, it must be released from the fat cell and be transported by the bloodstream, where it is shunted to the liver and other active tissues to be used as fuel. Unfortunately, blood flow to fatty tissues is poor compared to the circulation in muscles and organs. So, fat regions tend to remain fat partially due to poor blood circulation.
The less circulation-stimulating exercise we perform, the more our bodies are inclined to accumulate fat, although more blame tends to lie with greater food intake.
Estrogen is a hormone responsible for secondary female sex characteristics and can influence the body’s enzymes to store fat in the lower body, while suppressing the storage of fat in the upper body. Women may have noticed that when they diet, the first place they see lost inches is in your bust area. Drats!

During pregnancy and the menstrual cycle, hormones encourage the fat cells to retain water. The water retention slows down circulation and makes it more difficult to mobilize fat. The good news is that exercise can help to regulate hormone responses and ultimately become fat releasing machines.
The other main hormone women produce is progesterone. Progesterone affects appetite and mood. It makes you hungrier during the second half of your menstrual cycle and is responsible for your ravenous appetite during pregnancy. Progesterone can also make you feel sluggish, sleepy and therefore less inclined to exercise. Women who take birth control pills gain on average 3 to 5 pounds as a side effect.
Throughout pregnancy, fat cells not only expand, but they can multiply in number. When pregnancy is over, those fat cells remain and are always ready to expand in size whenever your intake of calories surpasses the energy you use. (Take that donut out of your mouth right now!) With each pregnancy, the weight loss dilemma is compounded further. The thyroid gland, which also drives the metabolism, notoriously becomes sluggish during pregnancy in order to help the body hold on to fat.

The average age of natural menopause for women in the United States is 51. During peri-menopause (the 10 years prior to menopause), we begin producing less estrogen, which is a protective hormone. We also tend to sleep less and our appetite becomes stimulated. Before we reach that pre-menopausal stage, women typically deposit fat on the hips and thighs. But, as peri-menopause begins, we begin to deposit more fat around the waist and chest.

Many generations ago, lean people tended to die younger, so natural selection favored those who were fatter. Over the centuries, a genetic predisposition for fat has been built into our genes. If you take a look at your mother, mother’s sisters and female cousins, you may notice a strong resemblance in body types. Some families seem more predisposed to “cellulite” than others.

Unfortunately we cannot change our genetics, but we can choose to express the positive genes. Some women are gifted to naturally look like athletes or models and others can do all of the dieting and training in the world and still have trouble spots.
While genetics does influence where we store body fat, non-genetic influences such as lifestyle, environmental and cultural factors are shown to be more important. You can overcome any weaknesses and trouble spots to a certain degree with balanced strength, cardiovascular and flexibility training – along with making nutritious food choices. You have the ability to transform your body regardless of your inherited traits. Focus on being the best you can be.
Why Men Have It Easier
Compared to women, men are generally quicker to lose weight as a result of regular exercise. They tend to carry their fat in the upper body, and those cells are more prone to release fat than the fat cells in the lower body, where women tend to store extra weight. Women are also more likely to increase their total fat cell count, both at puberty and during pregnancy, which men don’t have to deal with.

One of the reasons for this difference between the sexes is that testosterone, the male hormone, stimulates bone and muscle growth. Men don’t lose testosterone at the rate that women lose estrogen. As a result, men retain more muscle and more bone minerals as they age, giving them higher metabolisms and making them less likely to develop osteoporosis.
Bulking Up
A woman is not engineered to develop huge bulging muscles like men. Women have low levels of testosterone in their bodies, about one tenth of what men have, and testosterone is the primary stimulus for muscular growth. So, even when women strength train, they will not be able to raise their metabolisms to the rate of a man’s.

Happy Marriage
Just two years after marriage, women start gaining 2 – 5 pounds of fat a year. The reason is that they begin to pick up the habits of their husbands who naturally eat 35% more than them to maintain their speedy metabolisms. Women also traditionally do the cooking and tend to eat as they cook, during the meal and during the clean up.

Phew! I am not sharing this information because I want you to get a divorce or not have children. I am committed to helping your understand why fat loss may feel like an uphill battle for you. The great news is that with the right fitness program and healthful eating plan, a lean, feminine, firm and fit body can be yours. Exercise is the very best fountain of youth and even better, the results are guaranteed!
Kelli Calabrese – MS, CSCS, 2004 Personal Trainer of the Year. Kelli is a Clinical Exercise Physiologist and 20 year fitness industry leader. She is the author of Feminine, Firm & Fit – Building A Lean Strong Body in 12 Weeks. She has 23 fitness, nutrition and lifestyle related certifications and is available for personal training, online training, iPod workouts, phone coaching, grocery shopping tours, seminarsmedia appearances. Kelli’s personal mission is to provide individuals with the tools to make health, fitness and wellness a permanent part of their lives.  For more information, go to 


If you need help with your weight or maybe just want to get back in shape, take a look at my online training program.


  • It is ridiculously cheap at $10/month
  • Free Smartphone/Tablet app for Apple andAndroid.
  • Pre-loaded workouts
  • Fully customizable
  • Over 100 exercises with HD video
  • 245 access to me for advice, questions and program structure.
  • Nutrition advice.
  • Workout anywhere and anytime with a wide variety of workouts.
  • Plan your workouts and get reminders with my calendar.

Sound interesting? Check it out at