Skyler Meine

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The mind is definitely the most powerful influence on getting to your IdealShape. A close second is your metabolism. You have probably heard from other fitness professionals that weight loss is all about “calories in” versus “calories out.” Are they right? Yes… but it isn’t that simple.

If all you did was decrease your “calories in,” over time your “calories out” would decrease as well. But your goal isn’t to balance out, it’s to expend more calories, right? And if your only plan to boost metabolism is to eat fewer calories, well, you’re losing lean muscle. That’s not even balancing out—it’s driving your metabolism down. So, you’re skimping on food and yet slowing your metabolism. Not at all what you’re going for.

The real key to getting to your IdealShape is figuring out how to keep your metabolism up while taking in fewer calories.

Is It Possible to Keep Metabolism High While Lowering Caloric Intake?

Yes!

To a lot of people, “metabolism” is something unfathomable and untouchable. They believe their metabolism is set in stone, and they use it as an excuse to stay out of shape.

Metabolism is not a mystery. And we do have the power to shape our metabolism, and thus our bodies. Here are three ways to keep your metabolism high while cutting calories back:

1. Perform resistance exercises. They will build your lean muscle mass right up, in turn boosting your metabolism. Strength training is any activity that uses weights or your bodyweight. For example: bicep curls, push ups, planks, squats and lunges (these are just a few!).
2. Eat well before exercise. In addition to resistance exercises, fueling your workout will help you preserve muscle mass to keep metabolism high. Give your body plenty of carbs and protein pre-workout, so it doesn’t go after existing muscle for exercise energy. Also, consuming protein right after your workout will further muscle recovery and growth.
3. Don’t cut your caloric intake too low. To shed excess fat, you only need to go 300-500 calories less than your daily caloric need. Go any lower and your body will be forced to turn to muscle for daily energy.

Don’t use a “sluggish” metabolism as an excuse to be a shape you’re not happy with!

Your Goal for Today: put the above three tips into motion. Lower your caloric intake within the healthy range, complete a resistance workout, and have protein within 30 minutes of exercise (a weight loss protein shake is ideal). Make this your standard exercise routine, and watch your metabolism become twice as efficient!

More tips on pre- and post-workout nutrition coming this week!

build muscle, calories in, calories out, increase metabolism, lower caloric intake, metabolism, protein, resistance exercises, Weight Loss

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It has been a long day. You haven’t eaten since breakfast. You don’t want to have to make something when you are this hungry. A burger and fries suddenly sounds so good, but you are trying to lose weight. You remember that the “experts” say weight loss is all about calories in and calories out. You think I definitely haven’t eaten more calories than I burned today. I only had 300 calories for breakfast. You decide to be conservative and just get the medium sized value meal. It only has 1,000 calories. There’s protein in the burger, right? And you decide to make the purchase and eliminate your insatiable hunger.

You were under your calorie limit for the day. So why doesn’t this result in weight loss?

Because our bodies respond to when, what, and how much we eat.

We are genetically trained to be fat-storing machines. You can thank our ancestors for that because their fat-storing skills are what got them through droughts and famines, so they could thrive and be able to reproduce. Food sources haven’t always been as reliable as they are now.

Once you eat, you have about three hours where your body either uses or stores the food you ate. The average person usually only needs 200-300 calories during those three hours, so anything above these levels is stored. In the example above, over 700 calories is going to be stored as fat. Your body is going to tap these 700 calories after three hours but by then they will be stored as fat and your body would prefer to keep them stored as fat, so your metabolism slows down.  Remember, your metabolism is going to slow every time you have to utilize fat and protein as your primary energy sources. Which is going to divert protein from what it is supposed to do, which is build and repair your entire body.

Problems

1. How can you control hunger so you don’t binge?

2. How can you keep metabolism up as high as possible to burn the calories you are taking in, plus additional fat?

Solution

1. Plan what and when you are going to eat everyday.

2. Eat 5 to 6 times a day.

By eating more often, your hunger will have little to no control over your eating decisions.  Your metabolism will stay high throughout the day because it is constantly being fueled by a balance of protein, fats and carbohydrates.  And because you are trying to lose weight the right way, eating more often will allow your body to use fat and carbohydrates as your major energy sources and eliminate any dependence on protein (muscle). Muscle is what really drives your metabolism. Up to 50 calories are burned per pound of muscle on your body per day.

Hang in there and I will give you tips on what you should be eating and in what amounts to take you to your IdealShape.

Goal for the Day: Eat 5 to 6 Small Meals

carbohydrates, eat more often, fats, IdealShape, metabolism, proteins, value meals, Weight Loss

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My philosophy in regards to weight loss and fitness is life is meant to be lived passionately. We should find joy and success in all we do.

Many of us have become stagnant in our lives, especially in regards to our health. Sadly, for many people weight loss and fitness can be very painful emotionally. Many have lost the hope that they can achieve and maintain their IdealShape.

That’s why I use the name IdealShape. I want to re-instill hope in everyone I meet that they can achieve their IdealShape. The second reason I use the name IdealShape is because I think that everyone has an IdealShape unique to them. Not a standard commercialized shape but their best or ideal figure. Whatever that Ideal is for you, I believe it can become a reality. It is just a matter of your  belief in yourself combined with learning and practicing the right principles.

A major obstacle on your path to your IdealShape is this: there are way too many voices trying to tell you how to lose weight and be healthy.

Let’s begin this in the same way that I start with my face to face clients; I’ll first give you the broad view of what we will be focusing on over the 31 Days. In order to be successful, you are going to have to believe that I can help you not only physically but emotionally get to your IdealShape. The truth of the matter is that I can. Visit one of my clients’ blogs, No More Bacon, to see for yourself.

Once you believe I can help you, you need to do what I ask you to do! Then you need to get involved in the community here that will be commenting on this blog. Be prepared to tell your story and support the people who will be telling theirs.

Starting with Your Mind

The first thing I want you to do today is take a few minutes and just imagine what it would be like to achieve your IdealShape. Imagine the feelings you would have when you reach this goal (Joy, Energy, Confidence, Attractiveness, Sexy, Loved, Inner Peace, Connected, Productive, Proud, Happiness, Acceptance).

Your “Mind” is going to be a huge part of your success during the 31 days. I will reveal to you how you are going to master your mind over the next few day. But to start, I need you to write a paragraph about what your IdealShape is, what it will feel like to be at your IdealShape, and why you want to be your IdealShape.

Once you master the mind, everything else will fall naturally into place. But the next thing that is going to need to fall into place, after your mind, is your nutrition. To get to your IdealShape in warp speed it is going to require some form of exercise. I will get into the nitty gritty of these things over the next couple weeks.

Each day we will be adding a new principle to get you to your IdealShape. Focus on that principle and master it for that day. Keep practicing each principle every day for 31 days to make it a habit. I am going to be your personal weight loss expert for the next 31 days. Feel free to ask questions along the way.

Just one reminder: make sure to take your picture and do your measurements.

Tomorrow I will be revealing the secret to mastering your mind. So tune in.

31 Days To Your IdealShape System, IdealShape, take your measurements, weight and the mind, Weight Loss, weight loss expert

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Having been involved in the fitness industry for over 12 years as an athlete, fitness fanatic and personal trainer, I have developed an appreciation for the struggles people encounter with weight loss and maintenance. For some people, being overweight can be downright depressing.

Growing up I struggled emotionally and physically with my weight. I can remember lying on the grass in front of my house at the age of 11 so upset about being made fun of at school because I was overweight that I was crying. From 12 to 15, I started exercising and dieting (or in the beginning starving myself – the only dieting I knew). I was trying to lose the extra weight with little to no success.

Everything turned around for me when I started working out in high school for football. I worked out three to four hours a day, so eating had little impact on my weight (needless to say, I didn’t change my eating habits much). I was able to lose the extra fat I was carrying around, but wasn’t able to perform up to the level I wanted to in sports.

After finishing high school, I started creating my own workout programs and began to understand more and more about building muscle and decreasing fat. I became more athletic and fit over the next year, working out less but smarter, and I saw bigger gains in achieving the appearance I wanted. Still I put no emphasis on eating.

For the last four years I have dedicated myself to finding weight loss solutions for the average person. I wanted to be the premier weight loss expert. By studying and experimenting with the top programs in the industry, I have come to the conclusion that there is much to be desired with them. There are too many companies and too many products trying to take shortcuts in helping people get the weight off and keep it off. Many of the best trainers out there refuse to deal with weight loss as their primary target because they think a majority of people wanting to lose weight are only looking for the magic pill. And they may be right. But my hope is to prove them wrong and teach you not only how to lose the weight, but how to keep it off.

Starting April 1st I will be revealing the secrets I have been using to help individuals lose up to 30 pounds in a month and 120 pounds in eight months. Join the movement toward a healthier life. Before April 1st you need to make sure to take a picture of yourself, measure yourself (follow the link and it will explain where to measure), and take your weight. I would also recommend writing a couple paragraphs about your health and fitness levels right now to remind you about how you felt at the beginning of the 31 Days.

dieting, fitness industry, overweight, Weight Loss, weight loss expert, weight maintenance, workout programs

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Would you be interested in joining a group of individuals for a month-long intensive program of personal mental and physical improvement? If so, please read on:

SkylerMeine.com’s 31 Days To Your IdealShape will officially begin April 1st. You will be given the tips that have helped individuals lose up to 20 pounds of fat in a month while maintaining muscle. Implementing these tips step by step will drastically change your health, increase your energy and get you to your IdealShape. Each day I will be asking you to take an additional step to getting the body you’ve always dreamed of.

The official start date will be April 1st but don’t be afraid to start as soon as you are informed of the 31 Days To Your IdealShape Program. Each day I will give you a specific tip to improving your health, and if you follow them all you will start to see the success my clients see every day using the IdealShape Weight Loss System. Don’t worry, it isn’t going to cost you anything to participate in 31 Days To Your IdealShape. Everything will be provided in this blog. All we ask is that you leave a comment at the end of this post committing to follow the 31 tips and keep us updated on your progress.

Each tip will address a different aspect of weight loss in relation to your mind, nutrition or exercise. People pay hundreds of dollars for the tips I will be giving you here for free. All I require is that you commit to yourself and leave a few comments when you see how the things I’ve asked you to do are making a difference in your health.

Get ready for day 1 because I will be delivering the most powerful tool the weight loss world has ever seen. It takes no extra time out of your day. You will sleep better. You will have more energy. And it will help you have the willpower to make changes in your health that will cause the pounds to fall right off. What is it? You will find out April 1st.

IdealShape, Weight Loss

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Everyone has the ability to lose weight. For a very small (and I mean very small) portion of the population, losing weight requires the help of a medical doctor but weight loss is still possible. For everyone else it comes down to doing the work to find the solution that will work for you. When I hear people say they can’t lose weight, it makes me want to rip my hair out and scream from the roof tops, “Stop Lying To Yourself.” The formula is simple: burn more calories than you eat and you will lose weight. Honestly, it is that simple.

I can hear you saying, “It isn’t that simple, Skyler. Every time I try to lose weight, I exercise and eat right and nothing happens.”

Well, guys, the answer is simple: you aren’t burning more calories than you are eating. One of two things is happening: you are eating more than you think or your metabolism is really slow. And both things can be remedied. By learning to eat the right things at the right time and practicing fat-burning, metabolism-enhancing exercise, you can and will start to lose weight.

I guarantee when I work with my clients that they are going to lose weight if they are willing to follow my program. I have never meet a client who didn’t lose weight if they followed through on their end. Sometimes it does take working with a weight loss expert to figure it out. Sometimes it is to difficult to figure out on your own, but I want to emphasize that it can be done. If you want to achieve your IdealShape, you can.

And as an incentive to come back we will be discussing what to eat and the fat-burning, metabolism-enhancing exercise that you should be doing.

burn more calories, fat burning, IdealShape, lose weight, metabolism, Weight Loss, weight loss expert

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Starting today I will be writing a post each day identifying one thing you need to be doing to improve your weight loss results. I hope you will take the challenge to implement these tips into your daily life. I will only be doing one each day to keep it simple.

Tip #1: Determine Your Weight Loss Goals

If you want to be successful make sure you set multiple goals. Weight isn’t going to be the only thing that determines whether your weight loss program is working.  Tracking your inches, jean size, body fat and energy levels will give you a much clearer picture of what your weight loss program is doing for you. Each measurement should be done on a biweekly or monthly basis.

Example: I had a client come do their measurements and was very upset because they didn’t lose any weight. However, they lost 6 inches and decreased one jeans size. When I pointed out to them the amazing inches lost, their whole perspective changed. They realized that over that two week period, they had lost many pounds of fat and had gained muscle. They even commented on how much better they thought they looked and felt.

Make sure your goals are realistic. The promise of websites and billboards that say you can lose 30 pounds in one month is unrealistic and unhealthy. Healthy weight loss should help you make lifestyle changes that allow you to maintain the weight loss over a long period of time. Consistent effort to improve your fitness level and health will have greater positive benefits than any miracle diet pill.

Weekly and monthly goals that focus on changing behaviors are going to produce greater results than just putting down numbers. That doesn’t mean the numbers aren’t important because they are, and they will be a guide to whether you are addressing the right behaviors. We will be looking at some of the behaviors that you will need to change in order to be successful in future weight loss tips posts.

Take a few minutes and write down your goals now.

healthy weight loss, lose 30 pounds, miracle diet pill, realistic weight loss goals, Weight Loss, weight loss results

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The health industry is packed with ideas about how to lose weight and get to your IdealShape. So many ideas that people are completely confused about what is healthy and what is not healthy.

Thanks to some key leaders in the weight loss industry, the confusion is getting worse. For example, check out what Weight Watchers is now promoting. This isn’t the first time Weight Watchers has sold their souls to the weight loss devil. Remember when they went to a point system that gave people the freedom to eat whatever they wanted, as long as they stayed within their points? Now there are hundreds of people counting points and eating crap, who have been tricked into thinking they’re on a weight loss program that works.

Weight Loss, Weight Loss Marketing, Weight Watchers, Weight Watchers Points