weight loss

The Most Important Weight Loss Tip you will ever get.

The most important, overlooked, never talked about weight loss tip is probably something you never thought about.

easy weight loss


There are a lot of articles of weight loss focusing on doing certain things.

  • Eat clean
  • Drink more water.
  • Exercise more
  • blah,blah,blah.

I am not putting down those tips because they are all part of the solution but they don’t get to the heart of the issue.

Most eating and diet plans will work. Why then, do most people fail to to lose weight?

You can’t stay on it.

Pretty simple but that is not the tip I have for you.

The tip is to align your eating with your personality type.

There is a great book called, “Better than Before: What I learned about Making and Breaking Habits” by Gretchen Rubin, that explores why we have trouble making habits that stick. It is a great book and I highly recommend you read it. Her premise is that you are born with a set personality that fall into four categories. We are all belong to at least one of the groups. So if your personality is set at a young age, it doesn’t make sense to try and be someone you aren’t nor does it make sense to try and do something that doesn’t line up with your personality. Trying to force a habit through sheer willpower is doomed for failure and will make your life miserable in the process. It doesn’t have to be that way.

Stay with me here.

All or Nothing versus Moderators.

Given a habit, you will be one or another.

All or nothing people have to be 100% in to achieve their goal. For example, the ex-smoker that knows if he/she has a cigarette they won’t be able to stop. So for them, total 100% abstinence from smoking is the only way they can be successful. My Mom is like that.

Moderators have a different approach. Being told they can never do something again fires off their sense of rebellion. They want the freedom of indulging every once in a while because they can do that without going overboard. Using the previous example, they may have a cigarette every once in a while but it isn’t a big deal.

Here is where it can get tricky. You can be an “All or Nothing” for one habit and a “Moderator” for another.

Here is an example from my life. You can apply this to weight loss.

Cardio- an example of  All or Nothing.

Arvade half-marathon



I don’t mind doing cardio, in fact I like it when I do it. However, it never seems to be a priority for me. In the past I had a schedule of running 3-4 days a week and I failed miserably at it. Something would always come up and I put it off. Not good, especially if you are getting ready to do some long and ugly races life the half-marathon in the picture.

I had to finally admit I was not a “moderator” when it comes to running. I am an “all or nothing”. So I created the 100 day Cardio Challenge for myself, which I am at day 99 of this writing.

Wasn’t that hard to do? Not really.

I set a baseline of a minimum of 30 minutes of cardio a day either running, on a treadmill, elliptical or bike.

I asked myself if that was doable and I thought it was. That is really all there is to it.

  1. Is this in your personality to commit to doing something every day?
  2. Don’t worry about the maximum requirements but are the minimum requirements doable?

If you can honestly say yes to both of these questions, you are good to go.

Did I ever not feel like doing it? Yes, but it would have been embarrassing to me to break the streak after a week or two. Once you get in the 40’s and up you have to ask yourself, “Am I really going to skip a day because I feel a little tired? If I don’t do this, how will I feel about myself in the morning?”

By the way, that is a great question to always ask yourself.

“If I don’t do this, how will I feel about myself in the morning?”

So in 99 days I have lost 15 pounds without intending to, Shaved 1:15 off my fastest mile time and am in the best cardio shape of my life. Not bragging, just saying this works.

The Elimination Diet- an example of moderation

weight loss tip


I have some allergies to food I didn’t know about that were causing massive inflammation in my body. So to get the inflammation under control, you do what is called an elimination diet which means you cut out all the food you like to eat for 6-8 weeks to heal the body.

In my case I have to eliminate:

  • Dairy (milk, cheese…)
  • Gluten (anything with wheat in it)
  • Legumes (beans, peanuts etc…)

Any this is a very hard way for some people to eat, including me. If you tell me I will never be able to eat a donut again, something in the back of my brain starts to rebel will sabotage the process. I know myself. Don’t tell me what to do. In talking with the Doctor, I asked if pretty good would be good enough. Say 90% compliance. He was okay with that and that was the key for me.

I don’t have to be 100%, I just have to be pretty good. My brain likes that idea.

I have given myself the freedom to go off plan every once in a while because I know I can limit the damage. If I am craving a jelly donut, I am 100 % sure I can eat 1 or 2 and not end up eating 6 or 8. Good enough.

Funny enough, I have been testing this out and I really am not craving those things anymore.

I have been on this diet for 2 weeks and have come to a couple realizations.

  1. Most of the time “that food” doesn’t taste all that great anyway.
  2. If I can smell it, sometimes that is good enough.

Here is an example, we are at this sports bar and I can’t find anything remotely gluten-free on the menu I want to eat. So I order a cheeseburger. Why not, I have been good all week. So the cheeseburger comes and I look at it. I smell the bun which has gluten. Not that great of a bun. Not that fresh and not really toasted right. Basically a very mediocre bun. Do I really want to eat that? Is this average,bland bun going to give me anything of value?

Nah, so I take it off and throw it to the side. Once the bun comes off, the cheese looks gross, so it comes off. Now I have a meal that fits the guidelines and I don’t feel deprived. Moral victory.

Bottom line on weight loss

The point is, I value having a choice in some areas of my life and I like not having a choice in others.

Figure out how to make the habit fit your personality and you have a greater chance of success.

Try and change your personality to make a habit work and you are doomed.

If you need a little help with this stuff, I offer online and in home personal training and coaching. Click here for more information or fill out the form below.



Post 78: War On Fat Month. Part One Turning Fat Cells into Friends

Here we are in the middle of Summer. 95 degrees here in Denver and it is time to take a good look at where you are in your journey to get the type of body you want and the health you deserve.

So I  will be presenting some videos of the newest fat research from the good folks at ProGrade Nutrition to help you. 

Let’s face it, if you can’t drop fat in sweltering heat, how are you going to do it in the middle of winter. 

if you are working out and eating clean and still not dropping fat at will, you need to click on the link below and listen to Dr. Roussell. As with any information I present, do your homework. If this makes sense to you try it. Remember that ProGrade Products always carry a money back guarantee so there is absolutely no risk to you…..the only thing you have to lose is fat. ( I just had to sneak that one in. Sorry.)

By Mike Roussell, PhD

We always look at our fat cells as the enemy – making our pants too tight, causing unsightly bulges under our shirts, and stubbornly sticking to that area below our belly buttons.

I want to propose a radical idea to you…make friends with your fat, take care of it, and fix it.

An ugly truth is that you’re stuck with the fat cells you have, so why not make the best of a bad situation?

Why? Because your fat cells can actually help you lose weight. You may be thinking “How could that even be possible?!”

Simple! Your fat cells don’t just sit there.

They actually release their own unique hormones, which scientists call adipokines, which help regulate your body weight.

When these hormones aren’t optimized, weight loss is harder; but optimize them, and they will help you lose weight faster.

Here are three ways you can optimize these hormones for more efficient weight loss.

1. Move More – Studies show that moving more (fidget more, take more steps, exercise, etc.) is associated with having higher levels of the adipokine adiponectin.

Adiponectin is your lean body hormone.

Getting your fat cells to release more adiponectin will cause your muscles to soak up more energy (out competing fat cells) and allow you to burn more calories.2. Eat More Antioxidant-Rich Foods – If you are overweight, then you probably already have high enough levels of the hormone leptin, a hormone that signals your brain and regulates your body weight and appetite.

The problem is that your brain isn’t getting the signal.

Researchers believe that antioxidants are the key to re-sensitizing the brain to leptin.

Eating more antioxidant-rich foods like raspberries and blueberries will get you started on the right track.3. Sleep More – It may sound counterintuitive, but sleeping more may actually help you lose more weight.

Research shows that it doesn’t take too many nights of not sleeping enough before your fat cells start to release less leptin (remember the more leptin, the better).

Sleeping more should be the easiest of all these fat cell fixes. Just turn the TV off and get to bed!

Put these three simple steps into action and starting fixing how your fat cells are functioning.

This will get your fat cells working for you, actually help you lose weight, and not the other way around.


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 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 34: Lose Weight By Eating More This Holiday

Here is an interesting article by Kevin DiDonato. Hormones are always a complex issue to explain. I know I do a poor job of it sometimes but Kevin does an outstanding job in this article. The holidays are over but the Super Bowl is coming up, which is one of the all time great eating days.

One of the most important parts of any nutrition plan is the free day. The idea is simple. Follow your eating plan for six days. On the seventh day, throw all rules out the window. With the free day you can eat as much of whatever you want. You would think this would be a bad thing. The one day off would ruin all the discipline and work you put in during the week but it never does.

I know this to be a fact: Free days absolutely help you lose more weight during the week.

This article on Leptin certainly would support this concept. The free day concept is used by Weight Watchers, Body For Life and countless other programs, so there has to be some truth behind it. I know it to be a fact. Why it works can be up for debate but there is no doubt in my mind that the concept of free day or holiday eating/overeating  it is a critical part of fat loss. And I know it sounds crazy.

As always, this blog is for your education. Read it, think about it and draw your own conclusions. One thing I like about the ProGrade team is that they back every product with a 60 day money back guarantee. So if this makes sense to you, give it a try. If it doesn’t work as promised, get your money back.

Lose Weight By Eating More This Holiday

By Kevin DiDonato MS, CSCS, CES

We are full blown into the holiday season.

And you may be feeling stuffed, lazy and FAT.

But overeating during the holidays does not have the spell the end of the road for your weight loss.

In fact, having days where you overeat can actually BOOST your metabolism.

Yes, you heard me correctly: overeating can ACTUALLY help you lose weight.

Hold on a second though.

I am not telling you that EVERYDAY you are able to OVEREAT and lose weight.

But the occasional feast, say your typical holiday meals, may actually be good for your metabolism.

Confused?  Let me explain…

Fat Burning Hormones

We have these funny little hormones which are released from our fat cells which regulate energy intake and our METABOLISM.

Those two hormones are Leptin and Ghrelin.

When Leptin is increased you have a DECREASE in energy intake.

Leptin is the good angel who Makes You Stop Eating

You see, Leptin has the ability to cross the blood brain barrier and travel to your BRAIN.

Once in your brain, it cuddles up to your hypothalamus and tells it about what is going on in your stomach.

Leptin Communicates with your brain
Leptin then tells YOUR brain you are full.

This stimulates your body to stop eating and then INCREASE calorie burn.

Now Ghrelin works in the opposite.

Is the Ying to Leptin’s Yang!

Ghrelin tells your body and brain that you need to EAT MORE because you are lacking nutrients therefore lacking energy.

Now when you are overweight, your body becomes resistant to one key hormone and that is Leptin.

You body might be resistant to Leptin and all its WONDERFUL benefits.

And obesity, you are full-blown resistant to Leptin, which may make it harder for you to control food intake and also REDUCES your metabolism.

Overeating And Leptin

When you overeat, your body releases Leptin allowing it to travels to your brain, telling it you are full.

Then, with all the calories you have ingested, your body REALLY wants to return to homeostasis or to what it perceives as normal.

So it RAMPS up calories burning to try to get your body back to normal.

This burns more calories.

Stimulating your metabolism BOOST Calories burn,
preventing it from being stored as fat.

This gives your body the burst to stimulate FAT BURNING!

What Else You Can Do…

And you can help further INCREASE your metabolism by exercising.

That’s right, exercise!

Exercise burns extra calories which may help keep your metabolism and FAT burning firing.

Enjoy The Holidays (In Moderation)…

The holiday season is a time of family, great food and LOADS of calories.

Indulging a few times per year may stimulate your metabolism to new heights.

Overeating may stimulate a very important hormone, possibly stimulating fat burning.

And this happens is a NATURAL process and stimulates your metabolism to keep you at a healthy weight.

But in order to maximize your metabolism-firing hormones, you need to do extra to keep it firing.

Exercise and getting back “on the wagon” the VERY NEXT day spells damage control for your body.

So enjoy yourself this holiday season!

Just remember to stick to your weight loss goals and enjoy yourself, and the feast in front of you!

Because, who knows what will keep your METABOLISM firing!

NEXT: Another Way To Keep Your Metabolism Firing This Holiday Season >>

Hey, have you enrolled in my free M Factor Fitness University yet? Go to and enroll now. You will get a great free E-Book, Absolutely Abs and you will be on the fast track to getting a PHD in workoutology.

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. |