weight loss or fat loss?

Weight Loss vs. Fat Loss

Are Weight Loss and Fat Loss the same thing?

weight loss or fat loss?

Which one is healthier for you?

Which one is easier?

People tend to use these phrases interchangeably even though fat loss is very different than weight loss. I have to admit I even use both terms. In my defense, I use them because the public tends to see them as the same thing.

But they aren’t and here is why.

Let’s take a set of identical twins who weigh 180 pounds each and have 40% body fat. Both of these ladies would like to lose 30 pounds.

Twin #1 decides on a nutrition program that promotes weight loss.

Twin #2 decides to try a program that promotes fat loss through healthy eating and working out with weights.

Disclaimer: I have been doing these charts for over 13 years now. The charts you are going to see represent best case scenarios for each woman.

The vitals

At 180 pounds and 30% body fat both twins start out with 72 pounds of fat and 108 pounds of muscle.

180 x .30 = 72 pounds of fat.

180 – 72 = 108 pounds of muscle.

Technically the 108 pounds are made up of muscle, tissue, blood bones etc…but since those variables won’t change much, we will just call it muscle.)

Both women are dedicated to their programs and work hard. In the fitness industry, the one thing we all actually agree on is that a person can safely lose two pounds a week. After 12 weeks both women have stuck to their programs and now have lost weight.

So who did the better job of things? Trick question?

Weight loss

Twin #1 was after weight loss. She now weighs 158 pounds.

weight loss

So why is she still at 38% body fat?

Twin #1 has lost 24 pounds but only 11 pounds of fat.

This is very typical of what happens when you go on a low calorie diet. In addition to losing fat, you lose muscle. Really what has happened to Twin #1 is that she has shrunk herself but stayed at about the same body fat level. There are a couple problems here.

  1. Her height to weight measurement has gotten better but she is still overweight bordering on obese.
  2. Muscles help burn calories. By losing muscle she is automatically lowering her metabolism. If metabolism is the measure of how fast you burn calories, she has slowed her system down. This will make it very easy for her to gain her weight back as soon as she stops her diet.

Yes, she weighs less but is she really healthier?

Fat Loss

Twin #2 combined sensible eating with a weight training program and lost 22 pounds of fat and 17 pounds off the scale.

fat loss

Twin #2 is now at 30% body fat. She was able to successfully burn fat while keeping muscle mass.

Key Points

1. When I train women, there is an initial gain of 4-7 pounds of muscle. It isn’t new muscle, you are just toning up what you have. Guys can expect to gain 5-10 pounds in a few weeks. The nice thing is that the muscle gain is offset by the fat loss. If you start lifting weights, you will not turn into the Hulk. I promise!

2. Any time you can keep muscle and burn fat, you know your diet is spot on. This also means you are also getting stronger, leaner and healthier.

3. Twin #2 has increased her metabolism by keeping her muscle mass. By doing so, those cheat days or cheat meals won’t have as big an effect on her as they will on Twin #1.

So to sums things up:

Weight loss is a temporary thing. This is why most dieters will end up weighing more than when they started. When you burn both fat and muscle, you slow your metabolism down and make future weight loss that much harder. This is not a lifestyle, this is a quick fix way of thinking that has serious emotional consequences.

Fat loss is a lifestyle choice. Once you get the hang of it, it is very easy to maintain and you actually feel like you have control over your body. You will look healthier and feel better.

My job as your coach is to show you the difference between constructive and destructive ways of eating. My clients want to learn how to repair and take care of their bodies and that is what M Factor Fitness is all about. Through weight training, corrective exercise and nutrition coaching, you can learn to shape and control how you look for the long-term.

If this sounds interesting to you, please take a moment and fill out my consultation form. It is a free, no-0bligation phone call or visit where we can sit down and talk about yoru goals and how to best achieve them.

Free 30 minute Consult to See if this is right for you!

Don't feed fear

Donuts vs Exercise: Do you Really Need to Worry About This?

Read Between the Lines

When you see this sign, know that I am going to try and change the way you view food and nutrition.

Not in the traditional sense of making you feel guilty or ashamed of your eating habits but as a way to free yourself from guilt. Nutritionists study the science of food and are very good about telling you what to eat and what not to. They speak in terms of fact and logic. This would be fine if we were robots and could just re-program our brains.

But it never works like that, does it? we are emotional creatures and a majority of our decisions are based on emotion not fact.

Whether that is good or bad doesn’t really matter. That is what we do. There may not be anything in our lives as emotionally charged as food. It works on all five senses, comforts, nourishes, brings back memories…you name it. Food works on many levels of our consciousness at once. So if we can’t separate emotion from food, we need to re-frame our attitude towards it.

So kindly take a look at this infographic.

donuts vs exercise

You may have seen these on social media. What does it really mean? That is a trick question because it is going to mean different things to different people.

What popped into your head first?

“I could really use a donut and coffee about now!”

“I can’t believe I ate a couple of donuts the other day.”

“That is a lot of exercise!”

“Why does everything that tastes good have so many calories.”

For most people, this infographic will have a negative connotation. Donut=bad.

So let me ask you, is this true?

Could you in fact eat donuts and drink lattes and lose weight?

Most nutritionists would say no, I say yes.

A quick overview of my philosophy on food before we get into the science.

My job as your nutrition coach is to help you either gain or lose weight. My real goal is to help change your perception of food so you can stay at the weight you want for the long term and still enjoy your favorite foods. Why? because it doesn’t work the other way. What would happen if I tell you that in order to lose 50 pounds you will never eat another donut? You may agree at first and you may have the willpower to avoid donuts…for a while. And I say for a while because you are using willpower as your fuel source. Willpower is a precious commodity. We don’t have a lot of it and when it runs out, you break down and binge. Everyone has a breaking point.

So the idea is not to base your eating around willpower. Instead, change your view on food and eliminate guilt.

The Science

Dieting Composition

Thanks to the nice people at RP for this graphic.


This is a chart that 99% of nutritionists would agree with. It shows that 80% of your success will be based on portion sizes and combination of fats/proteins and carbs.

50% will be based on calories. So let’s take a look at a 150 pound women.

Caloric needs

This is a general estimate of calories based on a simple formula.

150 pounds x 10= 1,500 calories a day with no activity.

1,500 calories x an activity factor of 1.3 = 1,950.

What does this mean?

A women weighing 150 pounds who is moderately active can consume 1,950 calories a day and not gain or lose weight. The only asterisk I am going to put on this is for people that are yo-yo-dieters. Chances are your metabolism is way off from starving yourself. But once you start eating enough food again, you will find these figures are pretty accurate.


Add in an hour of working out and you will have burned 500 calories, give or take.

  • I burn 180-200 calories a mile running. I am also a big guy. You will burn less so maybe 140-150 will be a more accurate number. Run 3 miles and you are close to 500 calories.
  • Working out with weights will give you 400-500 calories in 45 minutes if you minimize breaks.
  • High intensity weight circuit training will be in the range of 600-800 for 45 minutes.


If you add in exercise, a 150 pound woman could eat close to 2,000 calories a day and actually lose weight.

2,000 calories – 500 from exercise= 500 calorie deficit.

That is the healthy way to lose weight and get healthy at the same time.

Back to the donuts

donuts vs exercise

You could eat the donut and drink the latte and still have 1,600 calories for the day and lose weight.

So if you can accept the fact that you can eat 2,000 calories, exercise and lose fat at the same time (if not please re-read the above or email me), then this infographic looks a little different, doesn’t it?

That being said, the rest of your meals need to be more nutritionally sound. There have been studies where people have eaten nothing but junk food and lost weight because they paid attention to portion size but I would never advocate that. The idea is to eat clean but you can have the occasionally treat.

Hopefully your mind is blown because this changes everything.

We go from a negative view of food to a positive one.

If I tell you, as your coach, you can’t eat a donut, what food pops in your head? Donuts? Guilt? Sadness? A test of willpower?

Please don’t live that way and please don’t let these fear mongers make you feel bad about yourself.

M Factor Fitness is all about re-framing how you view food and exercise and integrating them into your life.

It is about making you feel good about yourself and making change.

You don’t have to make drastic changes but you will have to put in the work.

If this sounds interesting to you, call me or fill out my consult form for a free 30 minute chat.

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. |