Apple Cider Vinegar for Fat Loss

It was a one hot humid summer afternoon.

I was enjoying my favorite pick-me-upper when my hubby came over to ask what I was drinking.


I have him take a sip of the ice-cold refreshing drink that I was enjoying so much, and he got curious what it was due to its deliciously distinctive taste.  Boy was he surprised when he found out that it was Organic Apple Cider Vinegar, calamansi or lemon with a dash of cinnamon!

Hubby was actually amazed how, the ACV and lemon / calamansi concoction worked.
Not only that, it gave me that much needed energy to push through with my workout.


Thirst buster.

What got me interested is that studies at UCLA and other establishments show that ACV’s abundant potassium and other nutrients can flatten bloat by flushing water retention from tissues, improve digestion and assimilation of nutrients, fight gallstones / kidney stones, fight arthritis and gout, bring down blood pressure, helps regulate menstruation, and more.

It has been recommended that, to control weight and banish obesity, this fat flushing drink should be taken three times daily. This can also help with skin care by helping reveal new skin beneath outer older layers with a weekly ACV “facial” making your skin more youthful and refreshed.

Note however that commercial ACVs that have been filtered, and refined does not have that effect of ACVs made from organically grown whole apples with no chemicals have been added. What makes it work is the one that contains the “mother of vinegar” which is a natural gelatinous substance formed during the fermentation process.

Bragg Organic Apple Cider Vinegar being the brand that’s available in the local supermarket, has a brownish color that, if you hold up to the light, you will see the tiny “strand-like” substance which is called the mother. This is the most nutritious part of the ACV that is not found in the more processed “non-organic” brands.


Having said all that, I would like to further share what I have discovered (taken from Livestong.com) about this wonderful drink and what it does to belly fat.

*  Aids in Weight Loss

According to a 2009 study published in Bioscience, Biotechnology and Biochemistry, it was hypothesized that the acetic acid helps suppress fat accumulation, thus aids in weight loss. This speeds up the body’s metabolic rate and helps alkalize the body. This does not mean that ACV is a magic bullet for fat burn, but proper nutrition, exercise plus the ACV boost could be a good game plan.

* Helps Insulin Sensitivity and Minimizes Belly Fat

Another well-studied property of ACV is its ability to improve insulin sensitivity. Insulin is a hormone that enables your body cells to utilize energy from the sugar in your bloodstream ~ however, when levels of insulin in your bloodstream are high, such as after consuming a high carbohydrate meal ~ your body is more likely to store it as fat. If your body is resistant to insulin (from habitually eating high carbohydrate meals), it will produce more insulin in attempt to reduce blood sugar levels, thereby, storing MORE FAT.
ACV helps increase insulin sensitivity according to a 2004 study published in Diabetes Care.

A morning shot of ACV and Calamansi;
Best way to start the day
!

* Increases Satiety thus Making you Feel Full

ACV may help you eat less by increasing feelings of fullness after a meal. According to a study published in the European Journal of Clinical Nutrition in 2005, subjects who consumed ACV with bread reported increased satiety. Another study that year was published in the Journal of American Dietetic Association, found that when vinegar is consumed with a meal, calorie consumption throughout the day drops by 200 to 275 calories (20 minutes of jogging).
Though scientists are not sure why apple cider vinegar helps curb appetite, it could be related to increased insulin sensitivity but if you consume a healthy low-calorie diet full of fruits and vegetables, lean protein and whole grains, adding ACV may help you resist the urge to over eat or needless snacking between meals. For results, one to two teaspoons of ACV in a glass of water before each meal does the trick.


Organic Apple Cider Vinegar, in my opinion is one of the best super drink out there.
1 to 2 tbsp of Organic ACV, 1 to 2 tbsp of honey to taste, calamansi, cinamon and ice cold water (8 to 16 oz), just thinking about it makes me want to prep up one for myself after this article.

It not only optimize wellness and helps with ailments such as the common colds, its ability to cleanse, boost energy, detox and lose body fat is enough reason to grab one and write it down in your planner to add to your routine.

Sadly however, not all would like the taste of Organic Apple Cider Vinegar, though some (including me) take ACV shots as part of their morning routine, if mixed as a refreshing drink, it would indeed taste like a treat.

Try it out and tell me how ACV had helped you reach your health goals. As they say, “An apple a day keeps the doctor away”.

And with that I say, bottoms up!

*Adding FAQ link from Bragg*

My Mom

I’m super proud of her. She is such a strong woman and if you click on this video, you could see her playing dodgeball with her grand kids. 
For someone who’s turning 70 years old this 2012, this is amazing (considering that she does not lift weights and do gym stuff)
She always makes sure to eat healthy though, drink her water and put it 30mins of movement every day (jog around, do body weight squats and play wall ping-pong for agility)
I pray that she makes is as sustainable as possible so that she can continue to inspire the lives that she touches.

Run Forrest Run! But wait! How do you prepare for one? – Part 1

How can we forget that segment in the movie, “Forrest Gump,” when he describes why he started running?

So he says : “That day, for no particular reason, I decided to go for a little run. So I ran to the end of the road. And when I got there, I thought maybe I’d run to the end of town. And when I got there, I thought maybe I’d just run across Greenbow County. And I figured, since I’d run this far, maybe I’d just run across the great state of Alabama. And that’s what I did. I ran clear across Alabama. For no particular reason, I just kept on going. I ran clear to the ocean. And when I got there, I figured, since I’d gone this far, I might as well turn around, just keep on going. When I got to another ocean, I figured, since I’d gone this far, I might as well just turn back, keep right on going.

As he’s narrating his run where now hundreds are following him, he says, “I had run for 3 years, 2 months, 14 days, and 16 hours.” 

I wonder how our ultramarathoners would fare with that? Wait… three years two months fourteen days and sixteen hours.

WOW! How does one prepare for THAT?

With all the races going on in the metro, though we do not plan for a three year run, we still need to do preparation for our runs.  This article will be supplying you with information on how to arm yourself for THE BIG RACE.

Pre-Race Night:

  • Have all your stuff needed for the run ready. Put out the running outfit you have, chose your colors to further motivate you to run. I remember Coach Xhi would always make it a point to wear orange in her runs and I had wanted the color pink. A splash of color during the race makes it more fun. Prepare your outfit and your equipment (water bottle, energy bars / gels, cap, iPod playlist, etc.) so that its all ready to go for the next day.
  • Make sure that your toenails are trimmed the night before so that they won’t be caught dead the next day!
  • Hydrate yourself. Water (and the rest room) is your friend.
  • Put in your 8 hours so that you’d be up and about during the race. You wouldn’t want to be on low battery by running on just a few hours of sleep!
Race Day Preparation:
  • The early bird catches the worm, and would have the time to eat a light breakfast.You would definitely need it for energy.
  • Never underestimate the power of the anti-chaffing petroleum jelly.
  • Make sure that you have your race kit with you!
  • Expect parking to be far from the race venue so leave early and plan for time to park – use the walking time from the parking to race venue as warm up.
  • Do jumping jacks, dynamic stretches or what ever works as warm up before you race. For some, a slow jog also helps.


Nutrition and Fueling Strategy
  • Before the race DO eat a light meal an hour to an hour and a half. Bread, pasta, rice, water and non-acidic fruit like bananas are good choices.
  • DO NOT eat or drink something you have never ever tried before. Add to the list are dairy products, fried foods, fiber rich foods or anything you are not used to. 
  • Pre-hydration is ok until 15 minutes before the race starts as long as you could still go to the restroom before the start (good luck with the long lines though)

 Next post will be regarding the race itself.

Read here:  Run Forrest Run! But wait! How do you prepare for one? – Part 2

    Now That the Holidays are OVER: Damage Control


    It has been a few weeks since we have taken down our Christmas decors. 
    Christmas carols are not playing on the radio and the last of the fireworks of Chinese New Year is no more.

    I was hoping that since the tell-tale signs of the Holidays are now all gone, the remnants of the holiday bingeing, the proof of all these festivities would all be gone too. But sadly, unlike the Christmas decors, lights and Christmas carols, with FAT , that is not the case.  It is common fact that taking control of your weight can be hard during the holidays due to series of food-related celebrations during all those reunions and get together parties.  So how can you undo the damage done by a holiday meal so that it doesn’t have such a negative impact on your body weight?
    I will be sharing with you how to go about with controlling whatever damage was done during the happiest season of the year.

    1. Assessment : What is your number?

    First of all, ask yourself: “How much weight did I gain during the past three months?”
    Excessive eating and drinking might be the name of the game during the holidays and without you noticing it, the pounds have added up. A great wake up call would be to know that number and use that to motivate you into planning that GREAT COMEBACK!


    2. ACT : Just Do It! 

    The next thing that you can do to practice damage control is to get into the gym and do a weight lifting session the next day.  The common practice is to gravitate towards cardio training after a high calorie meal, but this isn’t really the most ideal way to go.  Weight lifting is what will use up excess carbohydrates in your system far better than cardio training, so will help to remove the excess calories that you consumed.
    Also, weight training will help to elevate your metabolic rate for the hours after the session is completed, therefore will continue to help remove any excess fat that you may have burned off. Think of it as a way to scare off the bad spirits for the New Year.

    3. Minimize Carbs Intake For a Week

    Third, also make sure that you cut back on your carb intake around a week.   Protein consumption is one thing that YOU CANNOT REDUCE. This is definitely important as this is one of the building blocks to to maintain your lean body mass.

    Fat can be reduced slightly, but sudden reduction would make you feel hungry all the time. 
    Fat is a nutrient that will help provide some hunger control while reducing your calories, making reduced calorie intake much easier.  Just consider good fat sources like Omega 3 and Flaxseed Oil.

    5. Never Ever Starve Yourself!

    Finally, the last quick tip to help you recover from the holiday indulgence is to make sure that you aren’t starving yourself.  If you all of a sudden drop your calorie intake way down and keep it there, this would signal the body to start using up muscle mass as a fuel source which would waste all the hard work of the past training sessions that you have had. 
    As always, a gradual approach is the best way to go. 
    Bring your calorie intake much lower for two to three days and then adopt a more moderate calorie intake after that.

    If you follow these quick tips, then you should have no problem reducing the damaging effects that the holiday indulgence that you had.


    Related posts:

    All About FAT 
    Women and Weightlifting 

    Need Motivation? Try Skechers GO Run!

    It was a crazy Friday evening, with workload that makes you want to wish that you’d be nearing finish line but still a bit way far off.  
    My friend Vima’s invitation for the Skecher’s event was a breath of fresh air for me.


    I have been reassessing my schedule lately and I have been noticing that I need to put in more hours for exercise, wondering if it is lack of motivation or just plain laziness.


    What really caught my interest for the launch was its name. GO RUN.


    It reminds me of those moments when you decide that you’d wake up in the morning for a run, yet, stay a little while in bed.. read your friend’s Facebook updates via mobile.. and without you noticing it, the sun is way high up. 
    The name, is a fancy way to counteract that bad habit of procastination and replace it with a mantra for motivation: GO RUN. I likey.


    Jenny Arce and me

    It was a fun event where I was able to meet new friends and reconnect with old friends. We were requested to wear our running outfit and it kinda felt weird since we were in a mall but, as I say, what better way to support the sport?


    Michelle doing her presentation

    The lady who did the presentation was Michelle Estuar. She started it with telling us how heel-striking, a gait that is common among runners, is ineffecient and dangerous since this has a jarring impact on the body.


    She also informed us that mid-foot is the best way to run and how Skechers GO Run’s mid-foot strike technology enhances the natural running performance of runners by positioning the body for an efficient mid-foot strike, reducing the impact of heel striking.


    Skechers GO Run is launched as a new minimalistic lightweight running shoe line that integrates this technology. 





    Since almost everyone is into barefoot running nowadays, I noticed that GO Run closely mimics barefoot running while wearing shoes due to its weight: about 6.9oz for male and 4.9oz for women. It also lets the foot function, letting it flex and twist allowing your foot to move as naturally as possible .



    After dinner was served the bloggers were getting to know each other a little better, nine bloggers were called up for a challenge. We were caught off guard! I was thinking to myself “Oh! That explained why there were three treadmills set-up outside the store!”. We were divided in three batches and was tasked to run 500 meters wearing Skechers GO Run, the first one to reach it the goal would bring home his or her own pair of GO Run!


    It was an all out run for all of us and I was lucky enough to be 2secs ahead of my batch and am now a proud owner of a Skechers Women’s GO RUN in Gray!

    A while ago, when I woke up, two words came to mind : GO RUN. And I did.


    “The race does not always go to the swift, but to the ones who keep running.”
                                                    -Anonymous

    WOW! How Did She Lose 10lbs of FAT in Four Weeks?

    Hi Girls! We’re back!
    Remember that one time last year when our PinayFitness Facebook Account  sent out an invite for a FREE MAKEOVER for our readers and friends?
    We are proud to announce that IT WAS A DEFINITE SUCCESS!
    We have documented our program’s progress for you to see that it is indeed doable, as long as you have the determination to do so and plan accordingly
    FIRST WEEK
    ·         Orientation on how will the program be detailed and documented
    ·         Amor was easy to talk to regarding her lifestyle evaluation and very much excited to undergo the program.
    ·         As in a start of any commitment, she was bit hesitant on the exercise expectation if she could finish it.
    ·         She admittedly stated that she does not like running.
    ·         She thought drinking coffee is enough to hydrate her body. Does not drink water (very minimal if she does).
    ·         Shocked with her weight assessment being under obese category despite of her actively involved in bowling
    ·         Diet mind setting. A “Before” Shot was made and measurement to show progress. 
    NAME OF CLIENT
    Amor M/F/46yo
    INITIAL STATS
    Total Body Weight
    150lbs/68.2kg
    Height
    60.5inches/152.4cm
    Body Fat %
    40%
    Lean Wt.
    90lbs/44.53kg
    Fat Wt.
    60lbs/23.6kg
    H2OWt.
    44.5lbs
    TBM
    179.5inches
    Waist to Hip Ratio
    0.79
    BMI
    29.3

    SECOND WEEK
    ·         Food Intake make-over by teaching her to eat wisely.
    ·         Two (2) to Three (3) times a week of PinayFitness Exercise Inserts. Making it a habit
          Weekend Core with PinayFitness

    THIRD WEEK
    ·         Food Intake documentation for analysis and assessment.
    ·         Two (2) to Three (3) times a week of PinayFitness Exercise Inserts.
    ·         Weekend Strength with PinayFitness
    FOURTH WEEK
    ·         Food Intake documentation for analysis and assessment.
    ·         Two (2) to Three (3) times a week of PinayFitness Exercise Inserts.
    ·         Weekend Strength and Core with PinayFitness
    ·         Interestingly, Amor had stopped drinking coffee even if we had told her that it’s okey to drink coffee
    ·         She also ate more fruits and vegetables as part of her nutritional intake.
    ·         She’s hyperactive, can you see how happy she is in her “After” shot? 🙂
    ·         After all the time invested, Amor had lost 10 pounds of fat weight, 5.5 inches, and gained 5.8 pounds of lean weight.
    NAME OF CLIENT
    Amor M/F/46yo
    FINAL STATS
    Total Body Weight
    145lbs/66kg
    Height
    60.5inches/152.4cm
    Body Fat %
    34%
    Lean Wt.
    95lbs
    Fat Wt.
    49.4lbs
    H2OWt.
    45.6lbs
    TBM
    174inches
    Waist to Hip Ratio
    0.76
    BMI
    28.4
    During the weekend program, Amor was able to challenge her body in various activities that she hasn’t ventured into before. A definite proof that “What the mind can conceive, the body can achieve!” 
    Kudos to you AMOR! Keep it up and be an inspiration to us all.
    So, girls, what are you waiting for?
    JOIN US!
    *PinayFitness is offering Fitness Programs to fit your needs : be it for that 10K race you have in your calendar, or for you to wear the bathing suit you got as a reward this summer vacation or just simply over all well being. Just email us at pinayfitness(at)gmail(dot)com OR leave a comment.
    We are here to help. Spread the word!
    Related posts:

    Out With The Old, In With The New!

    2012.

    Image from the net

    I still can’t believe that this is a whole new year. Hearing some left-over firecrackers sounding off in the background, seems like a gentle reminder that the ghost of 2011 is still here to linger for a while — until school and work day starts!

    Before the day ends, I urge you dear friends to write up your own 2012 Challenge to guide you through the whole year.

    “Yeah, yeah, New Year Resolutions doesn’t really work!” — I heard that said so many times, but really, why does it need to be called a “resolution” anyway?

    As 2012 enters into our lives, wouldn’t it be nice to navigate thru it with a road map for ourselves? A road map that needs to be assessed every month to ensure that everything is going according as planned.

    Plan your work and work your plan! Have a happy 2012 everyone!

    Twenty – Twelve : “Leaner & Meaner You” Program

    Since Xhi and I became friends, around 2006, it has always been some sort of a habit for us to “declare” a theme for the upcoming year.

    Yesterday, we found time to discuss our plans for the upcoming year and had decided to set our goals in line with the theme “Leaner & Meaner 2012”.

    I could imagine our beloved readers asking themselves “Hmmm.. what does that actually mean?”

    Okey, here goes, as in any plan, we then tackled the WHAT part..

    Being “Lean” means cutting down extra fat, extra baggage in life : things that don’t work anymore, be it physical, emotional or mental. Things might be doing good right now, but imagine if you take away the emotional, mental and physical “clutter” in your life – that would definitely be a good way to start off the year.

    No drama, no masochistic negative self-talk, no “damsel-in-distress” mentality.

    Travel light.

    Being “Mean” is about taking charge of your own life – holding the reigns and directing it the way you want it to be.  It’s about living your life with passion. Living your life with that fire burning in your heart, knowing that whatever you do, in the lives that you touch, you bring value in every interaction you make.

    The HOW part of the equation had us plan for the actionable items in our list. We had then set our Fitness Goals for the year.

    Both of us want to achieve maximum lean body mass / body fat ratio with focus on optimization of functional movements in our physical exercise routine.

    We also want to go back to the doing the things we both love but  was just shoved under the carpet when “real life” kicked in – because, what’s stopping you from it not being part of “real life”?

    Looking back at the activities that brings us back to our own “happy place”, we were reminiscing the days when we were one with nature. The lush green forests and diversified landscape that we encounter each time we celebrate nature by climbing mountains gives us that happy, heady feeling of blood rushing through our veins, the feeling of being truly alive.

    It was unanimous that we SHOULD climb mountains on 2012 – a goal that my hubby fully supports since that is one of his passions too.

    Setting a goal should be SMART – Specific, Measurable, Actionable, Realistic and Time-bounded.
    A realistic number for us is one mountain per quarter. One mountain every three (3) months.

    To give reason and rhyme to it all, we decided that the four mountains will be one for each corner of the archipelago: One mountain from the North, one from South, from East and from West.

    That got us excited!

    For that to happen, as we plan in being more “kikay”, we want to look good while doing it (that’s just our personal preference, don’t mind us. Haha).
    Looking good entails us to climb the trails without huffing and puffing our way to the steepest part of the trail and negotiating it with gusto despite the sweat, mud and what-have-yous.

    This then needs to be supplemented by going back to the gym and revisiting our Program and the Nutrition that backs it.

    January 2012, Xhi will give birth to baby Malcolm, a second addition to her team. After recovery, the plan is a come-back with the “Leaner and Meaner 2012” Mantra.
    I on the other hand, plan to spend time with my own team of four lovely girls and further instill in them the value of Fitness – Physical, Mental, Emotional and Spiritual.

    This is my WHY – my four lovely daughters.
    Have you ever noticed why, for most part, the plans and resolutions one makes at the start of the year ends up being a wish-list than an actual action plan? I believe the main reason for that is that one has not set the most important part of the equation. After plotting the WHAT and HOW, the heart of the matter is the  “WHY”.

    What is your  “WHY”?

    Why do you need to do what you are doing? What is the consequence if you don’t? How big is your  “WHY”?
    Your  own “WHY” should be the fire that powers up your HOW so that your WHAT would easily be met without out even wondering if everything is all worth it.

    My  “WHY” is for me to enjoy God’s gift of life to the fullest and be an inspiration to my four daughters.


    I would want it that when I grow old, I would still be able to have fun with them, laugh, run, bike, swim and climb mountains if they want to with their own little ones. This lady IS my inspiration.

    Xhi and little Lulu
    I would want my husband and I to continue on exploring nature having the time of our lives as we grow and mature as partners.

    Xhi’s “WHY” is for her to be a stronger mother to her kids.


    Knowing your  “WHY” is very important in your goal setting for this coming New Year.
    Like your own True North, this is the one that fires you up emotionally and is connected to your own sense of happiness, your own sense of pride.

    So dear readers, wrapping it up, WHAT – HOW – WHY (of course we got the “when” part covered already!).

     I hope all of us take the time to assess how the year that was came to pass and how we plan to improve on ourselves on the Year of The Water Dragon.

    Here’s to a leaner and meaner 2012!

    Technology at Work : Health & Fitness Online

    We are living in the NOW generation.

    In today’s modern world, it is not unusual for one to read the daily news in her mobile phone, send messages to various groups of friends in just a flick of a finger, or even work and reply mails in the middle of a metro-traffic situation.

    From the net

    Technology has made it easy for all of us — this made me realize that we have at our finger tips instant access to all the information we need (unlike a few years back, we have to go to the library to do our research and spend hours and hours of reading and taking down notes!)

    This got me really interested in finding ways on how to simplify our quest for tracking and monitoring progress for our fitness goals; interestingly, kudos to Mr. Technology, I was able to stumble upon this infographic from greatist.com.

    *PinayFitness.ph’ long term goal is to be a community that connects with others having similar goals (forums, contributors, the works) with the vision of helping each other achieve  personal improvement

    Read and learn my friends!

    SECRETS REVEALED: The Right Way to Losing Weight, Fast – Part 2

    As promised, this is a continuation of the previous post found on this link.

    6) Eat 5 to 6 “smaller” meals instead of 3 big ones
    Most of us are are used to having 3 large meals. Waiting for the next meal eventually makes us really hungry enough for us to over eat during that meal break. What works for me is breaking it down into 5 to 6 smaller meals. 
    By doing this, we are making sure that the proper amount of nutrients are funneled into the body in order to retain muscle tissue. 
    What we want is to build muscle, not lose it. 
    This means keeping your intake of protein, carbs, and fat steady.
    Image from the net



    What you don’t want to do is put your body into starvation mode. By severely restricting the amount of calories you ingest, it would try to save up the calories for it to survive. 
    We want a comfortable “calorie deficit” and in no way do we want to get into starvation mode. 
    We want to burn the fat and keep the muscle. 
    Break your meals down into 5 to 6 smaller healthy meals per day and spread it out over 2 to 3 hours.


    7) Drink plenty of water
    The only thing you should be drinking in your diet is water. Cut out all of the sodas, alcohol, sport drinks and fruit juices. You’d be surprised how notice the difference right away once you cut out the seemingly harmless iced tea every time you order out and start drinking water.

    Drink at least 8 to 12 glasses of clean water every day, spread out throughout the day.

    8) Cardio exercise is a must
    Sweat it out! (image from the net)

    If you want to lose the fat, you need to do cardio exercise as part of your routine. 
    This is one of the most effective ways to burn fat and all it takes is 20 to 30 minute sessions, 3 to 5 times per week. 
    You can walk, jog, rid a bike, swim, jump rope, use a treadmill, elliptical trainer or whatever else that gets your blood going. The point is to consistently do a cardio exercise 3 to 5 times per week for 20 to 30 minute sessions.

    If you are just starting out, you will need to start at the low end and work your way up and this means progression. Remember to challenge yourself as you start to improve.


    9) Weight training is a must
    We need to retain all the muscle tissue that we have as we try to lose to fat. If you’ve never weight trained before, this means building up your muscle base. There is no way of getting around this simple fact.


    You need to build up your muscle base which will then shape your body rather than just shrinking it down to a smaller size (with saggy skin/muscle). 
    The secret to all of this is to use both aerobic activity such as cardio and combine it with weight bearing exercise or resistance training such as weight lifting.

    Your going to have to remember that muscle is a very active tissue and once you get the muscle going, it’s like having a built in fat burner working for you 24 hours a day!  Once you start working your muscles, you’ll notice the difference immediately.

    10) Weight yourself at the end of every week
    It’s funny how I had incorporated this habit of weighing myself everyday.
    The best time to do it is in the morning at the same time with no clothes on.
    Note that the healthy way to lose is at least one pound of body weight per week (with a max of three pounds). Once you start losing more than three pounds of body weight per week, you risk losing muscle and bone density.

    If you’re not losing at least one pound of body weight per week, your going to have to cut out an additional 300 to 500 calories per day. I try to do it with 250 calories from nutrition and the remaining 250 from exercise.


    Each time your weight loss stops for more than two weeks, cut out 300 to 500 calories per day until you start losing at least one pound of body weight per week.

    11) Take a body fat percentage measurement

    We want to keep lean tissue and get rid of fatty tissue. This means finding out how much fat we are losing as compared to the amount of muscle we are retaining. 
    I suggest you try and take a body fat percentage measurement once a week along with your weight in. This way, you will know if you are losing the optimal amount of fat while retaining as much muscle mass as possible.
    What is your number? (Image from the net)

    The body fat calipers are pretty cheap and fairly accurate, however, and easy body impedance analysis can be obtained via a weighing scale or your friendly Mercury Drug Store (@ a friendly price of Php5.00 ; coin operated scale).


    There. 
    Eleven “not-so-secret” Secrets on how to lose weight.


    And with that, I leave you with an English Proverb to ponder on till the next post:  “Don’t dig your grave with your own knife and fork”