Fit 'n Fat

the baldchemists weight loss and restored health

2007-08-31T18:23:00.000-07:00

Well, as most of you that follow my fight against the flab are aware, I had a relapse into my old habits. I have now officially become a recovering fatty. So although its not ok to go off the rails-shit happens and you must deal with it quickly.
It is important to acknowledge that you are fat and deal with it. My friends who say " go on twenty beers won't hurt you" and "three bits of cream cake are ok" are deluding themselves.
One of the essentials to feeling really good about yourself is to acquire obese and fat friends to hang around with.
But lets get back to my recovery. This blog is after all about ME!
After a few nights and days of excess holidaying, visitors from Australia, Sweden and England with no other motives than to indulge away from prying eyes of their neighbours back home using me as an excuse for their weaknesses, I ploughed the kilos on!
Seven weeks ago I weighed in at 95 Kilos( 210 pounds for our overweight American followers).
Today,and a little thank you to Simon Coldicott from Baansijan Resort and Spa for being my fitness buddy, and still is, ( you can catch up on www.baansijanresort.com) I am extremely proud to announce that my weight is EIGHTY THREE KILOS!
That is 12 kilos or 27 pounds in 7 weeks. No starving diets but an hour and a half of work out every second day.
No heavy weights. The heaviest weights were two 18 kilo dumbells during the last 2 weeks. What did we do?
Loads of repetitions (100) consisting of 8 different exercises which I will go over with you later this week, with pictures.
Judge for yourselves from the picture. I don't have any before pics( too ashamed).
Before you say "yeh photoshop" I will be only kidding myself if I do that.
So, I hope you are inspired enough to get off your bums and get active- NOW!
See you all soon.

A bit of fun while we win the war against the fat and flab

2007-08-29T01:16:00.000-07:00

Those of you that don’t have a personal trainer, time go to the gym or just generally don’t believe in all the hype that the baldchemist espouses about fitness and fatness, can console themselves with the weekly training programme devised by the well known life style expert, Professor Liam Daley.
Professor Daley, at present ensconced somewhere at a lifestyle establishment in Double Bay, Sydney, has agreed to give exclusively to the baldchemist his personal programme.
You will note there is no need for expensive gym equipment or gym memberships. Professor Daley advocates the use of the stuff one deals with daily.
Monday:
Beat around the bush.
Jump to conclusions.
Climb the walls.
Wade through paperwork.

Tuesday:
Drag my heels.
Push my luck.
Make mountains out of mole hills.
Hit the nail on the head.
Wednesday:
Bend over backwards.
Jump on the band wagon.
Balance the books.
Run around in circles.
Thursday:
Blow my own horn.
Climb the ladder of success.
Pull out the stops.
Add fuel to the fire.
Friday:
Open a can of worms.
Put my foot in my mouth.
Start the ball rolling.
Go over the edge.
Saturday:
Pick up the pieces. And raise more than a few glasses to round off the week.
Professor Daley has, thanks mainly to this very strict regime, managed throughout his life, to keep in shape retaining his weight and figure constant.
Many thanks Professor, who we are led to believe holds nightly, keep fat classes in several establishments around the Eastern suburbs. We await in eager anticipation his next round of wisdom in the fight against the fit.
NOTA BENE.
Professor Daley does not work out on Sundays but spends the day relaxing and having a couple of well earned beers with friends before toddling off to Mass at the local ministry where he will imbibe a little wine. Allowing the body to recover before embarking on another hard work out week.

The slender waist and how to get one.

2007-08-12T22:22:00.000-07:00

After talking with my great mate Simon from Baansijan resort here on Koh Samui and for those of you who would like to see the resort it’s on www.baansijanresort.com about weight loss and keeping fit. We came to the conclusion that trillions are spent every year all over the World by people wanting a flat stomach.
Now having a flat stomach myself, after working on it for the past month I have at last discovered the secret, 'cause it has to be a secret doesn’t it?
AND….. further more I will now reveal all to you free of charge!
With more than 200 abdominal exercise devices being sold for countless amounts of hard cash, you would have to believe these amazing new products have led to vast amounts of dieters walking around with a nice, lean mid-section. Well…. that ain’t the case is it? Why?
Because these exercise contraptions cannot eliminate the layer of fat that lies on top of your abdominals! Simple.
In order to slim your waistline you must understand how the abdominal muscles function and how your body burns fat. Firstly, the difference between fat and muscle. Fat is excess calories and is primarily stored in layers on top of muscle tissue. Muscle is made up of fibers that contract or shorten to produce movement. Fat cannot turn into muscle and muscle cannot turn into fat! However, you can lose muscle and you can gain fat. That’s what happens to most people.
So if you are after a nice slender waist line and a flat stomach, the first thing you need to get rid of the layers of fat that are on top of your abdominals. We all have a flat stomach, it’s just some of us are covered by excess fat.
The most effective way of flattening your stomach is a combination of strength training (with a extra focus on mid-section), cardiovascular exercise (short, hard workouts), and stable blood sugar (keeps you from adding additional fat and makes it easier for the body to use body fat for fuel). But be clear about one thing: Fat comes off the body evenly from all over the body! You cannot target one particular area to reduce fat.
The main function of the abdominal muscles is to flex your torso forward. There are also muscles that flex your torso sideways and muscles that rotate your torso.
How often do you see people on their “ab roller” doing hundreds of crunches or sit-ups every day? What a waste.
If you want to effectively strengthen your stomach you need to incorporate the following types of exercises and change your eating habits a little. But we have covered that earlier:
Lie on your back, legs stretched out in front of you. Now lift them twenty centimeters off the floor and hold it there for the count of ten seconds.
Repeat that as many times as you can without putting too much strain on your back.
This will flatten the stomach. Not build it out like the proverbial “chesterfield couch”. Who needs that look? Only those with nothing between the ears.
The abs, are muscles just like any other and should be worked on no more than 3 times a week. You also want to make sure you train progressively, working just a little harder each time.
Stick with it. It will happen, but not over night.

fitness, diet and fatness myths and truths at last the truth

2007-08-07T18:54:00.000-07:00

Ha ha. For those of you waiting to see the results of my excess eating recently, just hang on for the next post. I am almost back to my best weight ever. Pictures next week. In the mean time a little light hearted humour for those of you that take it all a little too seriously.
I took the time recently to discuss the concerns and myths around exercise and diet with one of the Worlds foremost experts on the subject, Professor Liam Daley, well known bon viveur and gormand.
The results will awaken new thoughts on diets. I'm astounded that we know so little. Thank God for the Irish.

Q: Are vegetables really good for my diet and how many should I eat on a daily basis?
A: You must grasp logistical efficiencies. What does a cow eat? Hay and corn, vegetables. So a steak is nothing more than an efficient mechanism of delivering
vegetables to your system. Need grain? Eat chicken. Beef is also a good source of field grass (green leafy vegetable). And a pork chop can give you 100% of your recommended daily allowance of vegetable products.

Q: Should I reduce my alcohol intake?
A: No, not at all. Wine is made from fruit. Brandy is distilled wine, that means they take the water out of the fruity bit so you get even more of the goodness that way. Beer is also made out of grain. So cheers and good health.

Q: How can I calculate my body/fat ratio?
A: Well, if you have a body and you have fat, your ratio is one to one. If you have two bodies, your ratio is two to one, etc.

Q: What are some of the advantages of participating in a regular exercise program?
A: Can't think of a single one, sorry. My philosophy is: No Pain...Good!

Q: Aren't fried foods bad for you?
A: You're not listening.... Foods are fried these days in vegetable oil. In fact, they're permeated in it. How could getting more vegetables be bad for you?

Q: Will sit-ups help prevent me from getting a little soft around the middle?
A: Definitely not! When you exercise a muscle, it gets bigger. You should only be doing sit-ups if you want a bigger stomach. (There is actually some truth in this)

Q: Is chocolate bad for me?
A: Are you crazy? Cocoa beans! Another vegetable. It's the best feel-good food around! Fill your face as often as you can.

Q: Is swimming good for your figure?
A: If swimming is good for your figure, explain whales, walrus and seals to me.

Q: Is getting in-shape important for my lifestyle?
A: What do you think round is? It’s a shape of course!

Hopefully this will clear up the misconceptions you may have had about food and diets.

And remember, life should not be a journey to the grave with the intention of arriving safely in an attractive and well preserved body, but rather to skid in sideways - Bollinger in one hand - chocolate in the other - body thoroughly used up, totally worn out and screaming, “ What a Ride!"

how to get rid of the holiday indulgence

2007-07-28T05:24:00.000-07:00

Ok I know I have been a slack devil recently. The reason is I've been on holiday and just wanted to show off my new shape. Problem is I got lazy and after two weeks of total debauchery have managed to plow five kilos of fat back on. Bugger!
I often get emails from those attempting to get rid of the fat and freshen themselves a bit, who are frustrated and pissed off. They aren’t achieving their goals and they tell me they have “tried everything”. Some are in the throes of giving the whole thing up and resigning themselves to being fat and un-attractive. Ready to throw in the towel on exercise and nutrition. They feel nothing works. They start to buy into the idea that “diets don’t work so there’s no point in trying”. And sometimes they are right! Sometimes we want to indulge- just as I have.
I was like that once. The most annoying thing was that I could not figure things out. I ate well. I felt I was active. Yet I was 30 kilos overweight
The worst part was exactly this "what the hell is wrong" part. I felt doomed by genetics. I felt out of control. I felt powerless to do anything about it. I knew that crash dieting wasn’t a solution but I didn’t know how to change my eating (or that I should change my eating – I thought I was eating perfectly well). I wanted to feel good but I didn't, and no amount of rationalising or ranting about the health and beauty conspiracy worked.
In my years of experience as and someone on the journey of physical culture what I have discovered is that human perception has only a loose connection to reality. We do not see ourselves -- or others -- as we really are. We may see ourselves as fatter or thinner, healthier or less healthy, more or less muscular and so on. but unless we are highly experienced professionals, we are generally not in any position to judge our food intake, activity levels, degree of fitness, or body composition. So having said that now I start again getting rid of the 5 extra bloody kilos I put on.
Just watch this space and we'll see how we do it. Just hang in and don't give up.

The Best free diet - Water

2007-06-10T03:34:00.000-07:00

The singularly finest diet help you can have is free and does more to assist your weight problems than anything else- Good old water. Drink water as often as you can!

Water-the most important catalyst in losing weight and keeping it off.
Don’t be under any mis-apprehensions – WATER. The ONLY permanent ingredient for weight loss!

Water suppresses the appetite naturally and helps the body flush out stored fat. Studies show, a decrease in water intake causes fat deposits to increase, while increasing water intake (drinking the stuff) really reduces fat deposits. Here's why:

Drinking plenty of water is the best treatment for fluid retention. When the body gets less water, it goes into survival mode! It perceives lack of water as a threat to survival and begins to hold on to every drop.

Fluids are stored in extra-cellular spaces (outside the cell). Resulting in swollen feet, hands, ankles and stomach! Diuretics offer only a temporary solution at best. They force out stored fluid, the body perceives the threat and will replace the lost water at the first opportunity. The condition, of course, quickly returns. The best way to overcome the problem of fluid retention is to give your body
what it needs- plenty of water. Only then will retained fluid be released. If you have a constant problem with fluid retention- excess salt may be at fault.

The more salt you eat the more fluid your system retains to dilute it. But getting rid of unneeded salt and other unwanted stuff, is easy -just drink more water. As it's forced through the kidneys it takes away excess sodium and fat.

The overweight person needs more water than a thin one. Larger people
have larger metabolic loads. Since we know that water is the key to fat metabolism,
it follows that the over weight need more water.

Water helps to maintain proper muscle tone assisting the muscles’ natural ability to contract by preventing dehydration. Water also helps to prevent the sagging skin that follows weight loss - shrinking cells are buoyed by water which supports the skin and leaves it clear, healthy and resilient.

During weight loss, the body has a lot more waste to get rid of - all that metabolised fat must be shed. Water in adequate supply flushes out the waste! Leaves you feeling clean!

Water relieves constipation. When the body gets too little water, it syphons what it needs from internal sources. The colon is the primary source. Result? Constipation. Drinking plenty of water, gives normal bowel function almost immediately.

REMEMBER! THIS IS WATER WE ARE TALKING ABOUT HERE. NOT SODA POP, COCA- COLA OR THE OTHER SUGAR RICH CRAP! LET’S BE CLEAR ABOUT THIS!

The body will not function properly with insufficient water and will NOT metabolise stored fat effectively. Fluid retention shows up as excess weight! To rid yourself of excess fluid - drink more water! Drinking water is essential to weight loss!

How much water is enough? On average, a person should drink 4 liters every day. However, an overweight person, needs one additional glass for every 10 kilos of excess weight.

The amount you drink should be increased with brisk exercise or if the weather is hot and dry, just drink water steadily throughout the day. Keep a bottle handy all the time.

When the body gets the water it needs to function properly, its fluids balance. You reach "breakthrough point".

Now you’re talking! Endocrine-gland functions improve. Fluid retention is alleviated as it’s no longer stored. More fat is used as fuel because the liver is free to metabolise stored fat. Natural thirst returns. There is a loss of the hunger feeling, almost over night!

WATER - THE GIVER OF LIFE

Tips on Fighting the Fat

2007-06-06T18:37:00.000-07:00

I know how it feels to want to lose weight, but find it hard to stick to a diet. There are so many different diets with conflicting advice that you just don't know what to, or not to, eat anymore

For someone who can't afford the pricey Mediterranean Diet, or cringe at the thought of a carbohydrate starvation diet, here are a few great tips that work as long as you adhere to them. Common sense tips on how to get your weight down even if you are a weak devil, like me and cant keep to any form of diet.

If you are drinking lots soda-then stop now! Change to water and it is usually enough get rid of 10 kilos a year! On average a can of soda contains 150 calories! If you stopped drinking just one a day, that's more than 50,000 calories annually. Seven kilos of calories, the sugar, plus the carbonated water gives fluid retention weight. Get rid of the carbonated soda drinks now!

Drinking lots of water, apart from reducing liquid calories ( for some people this makes up around a third or even half of their daily calorie intake), drinking five glasses of cold water in a day burns about 50 calories. It's not much, but it is about 3kilos a year. Switching from one or two cans a day to five glasses of water; you make over a ten kilo shift in one year! Easy eh?

Now, we mentioned this in earlier blogs but for Gods sake get off your backside and go for a walk! It’s is one of the best ways of burning calories and increases your metabolism. It’s easy on the joints, great for toning the muscles and believe it or not very natural. Just forty-five minutes a day not only burns loads of calories, but it simply makes you feel wonderful. Go before breakfast, early, before anyone is around!

Replace "bad fats" with "good fats." Bad fats are especially found in junk food, processed foods, and red meat. Good fats are found in nuts, fish, and olive oil. While you do not want to go to a high fat diet, the fats found in nuts, fish, and oil tend to fight the bad fat and bad cholesterol, and generally contain less calories than beef, for example. Lighter meats are generally better than dark. Get rid of the skin on chicken. Its only fat- doesn’t change the taste and halves the calories!

Use the stairs. Everyone likes elevators, but a few flights of stairs is muscle and aerobic exercise simultaneously. Since more muscle equals a higher metabolism, climbing the stairs has benefits well after you finish.

Fruit and Vegetables are the best because they contain vitamins, have very low amounts of calories, but are filling. A steak fills you up, so does a large dish of broccoli, cauliflower, or musk melon. Care to guess which one puts on less weight? Fat is non existent another plus.

Don't eat before bed time. This food is less likely to fully digest, meaning it goes straight into fat storage. Now this is the hard one because we all like to go out for dinners. It’s part of our social culture. Just be careful not to stuff yourself with too much junk. If possible, take a long leisurely walk before you go to bed

Drink green and other fruit teas. Other than water, there is no better drink. Tea is full of anti oxidants, it helps your organs run more efficiently, and your body requires calories to burn it. For those people getting off the soda, this can also ease caffeine headaches and other withdrawals.

Eat slowly. Many people grab seconds after wolfing down a first plate. If you are used to taking two or more plates and you eat slowly, you may be surprised after half an hour to realize that you aren't quite done, but you're already full!

Remember the apple pie versus an apple calculation? Apple pie gives 540 calories and takes 150 calories to burn! Meaning you store 350 calories as guess what –FAT.

An apple contains 50 calories and requires 150 calories to burn result- your fat reserves supply the needed 100 calories. Makes sense doesn’t it. It ain’t easy but persevere. For you and for your families sake.

I made it! 17 kilos in 10 weeks easily!

2006-07-25T00:42:00.000-07:00

Well, I always thought that these lose” 10 kilos in 8 weeks and look fantastic” was an easy call.

But lets get something straight, I am not about to become an elite athlete or an ultimate fighter. The chances are you are not either.

If you are just interested in loosing a few pounds and then reverting back to sitting on your fat backside watching TV stuffing your face with giant portions of chips, ice cream and pizzas then don’t bother reading any further. Just carry on, suffer the consequences. High blood pressure. Heart attacks.etc. Put your family through the trouble of looking after you until you die of obesity. All you will be remembered for is your size and your great sense of humour, because you laugh a lot and make jokes to hide about how you really feel about being fat.

I’m fat and proud! Rubbish! You are ashamed and you know it. But you haven’t figured out how to fix it.

So in the interests of research I decided to try myself and let you people out there judge for yourselves.

I looked long and hard for realy good common sense advice and found this book called Burn the Fat What attracted me about this plan was the fact that I could eat 6 times a day! Cynical as usual I decided to at least give it the benefit of the doubt.

Would it work?

On the 1^st of May I weighed in at 102 kilos (220 pounds for our American friends). Strangely enough that sort of weight doesn’t look too bad on me because I’m tall, 6 feet 2. Just that I don’t feel good at that weight and it was in fact creeping up a bit at a time.

I don’t drink excessively but I love a drink and good food and I am not about to make any stupid radical changes that I can’t continue with but I stopped alcohol completely for a month. So, it might be difficult saying no to that beer or glass of wine after work but believe me I felt and feel absolutely wonderful without it.

Do you know what, when you are looking and feeling better you don’t need to take the edge of the day with a couple of beers or a joint” do you? Make sense? I decided that there would be no other radical changes that stupid fad diets encourage but something that I could carry on with easily the rest of my life and enjoy doing. Just an acceptance that something has to change but gently.

The problem most people have is putting the body though massive shock treatment. Trying to change years of bad diet over night is a killer for anyone and impossible for most

Let’s do it the easy way...

Did you ever see a fat person have the courage to walk into a gym?

Too daunting.

So what was I to do? Find something that anyone can do, on their own, when they want or with someone else...

You don’t even need to buy any expensive gym equipment! You will need some iron and vitamin supplements though and I would highly recommend that you get some.

All that is required is that you get off your arse in the morning go for a 45 minutes walk and do 30 minutes of light weight workout three or four times a week at home or the gym if you prefer.

Now it may be that you can manage more. And good for you. What I want to tell you about is how you can continue for ever without getting fed up.

You can also go three or four days without the exercise as long as it is no longer than four days. Just get yourself and Burn the Fat together. It works and I don't starve. Take a look at these pictures and tell me.

Today ten weeks later I weigh in at 85 kilos (190 pounds), have got rid of the unwanted fat, shaped up, jettisoned 17 kilos (36 pounds). Not bad eh?

Winning Weight Loss Strategies

2006-06-22T02:39:00.000-07:00

6 Ok, Time to take control of your favourite foods.

Don’t let your favourite foods prevent you from being your favourite size.

You are well aware of those wonderful foods you just looooooooove to eat?
What are your favourites?
Are any of them a problem for you when it’s a question of your weight?
Can you use another method of handling your favourites?

Look it’s not about not eating your favourite food. Eat for heavens sake but not whenever or in unlimited amounts. Smarten up with your eating!

You have two alternatives:

A Keep your favourite food and why not? But make sure that you have control not the food.

You need to find a way to limit yourself as to how often and much you eat each time.

You also need to ensure that it’s not easily accessible. Otherwise you will easily fall in to the it’s there so I’ll eat it trap.

So make sure that you don’t keep it at home in the pantry. If the others in the family eat the same tell them not to leave the temptation lying around the kitchen.

The more you see the ice cream or the bag of crisps, the more difficult to keep control.

Eat your favourite food on special occasions only. On your birthday or when you are invited. When you go to a restaurant. On Saturdays only. The upside is you appreciate your favourite more when you’re not eating it so often.

Buy smaller packs. Giant bags of chips, or gallons of ice cream. Oh it was reduced price. To hell with the reduced price. It's cheaper with one portion of expensive ice-cream than a gallon on sales. Keep the cookies at work (not by your desk, make it difficult to get to them) and bring a couple with you home to eat after dinner- I know, it might sound a bit silly, make sure it works for you.

Get the support from your family. Tell your family never to leave tempting food around. The more you see it the harder it will be to resist it.

B comes into play when you recognise that it is always the (chocolate, pasta with cheese sauce, ice cream or fries) that stop you from keeping the weight down and off.

Alternative A isn’t an alternative at al for you.

When you have finally made a decision you will be well surprised at how simple it all is.

You don’t need to count the calories or eat small portions- of all the food in the world there are only two or three things that you shouldn’t eat.

Make the decision that you don’t eat “THAT” even in mini portions.

Refuse to feel sorry for yourself. There are loads of other foods you can eat so what does it matter what you have to distance yourself from? Tell yourself you are allergic to it or just tell yourself “this doesn’t do it for me”. Don’t pull the old I deserve a treat if that thought enters your head. Start thinking I deserve to be a size …

Avoid the temptations. Don’t look in the ice cream department. Don’t drool over others big Mac with double fries.

7 Don't feel ashamed. Learn from your mistakes.

There is one thing that is absolutely forbidden:

If you want to succeed in losing weight, never never ever say “I blew it” or “I failed”.

If you want to loose weight and stay that way then you have to learn from your mistakes and go on. Don’t loose your enthusiasm and console yourself with a giant portion of sticky cake and cream washed down with a full cream latte.

Just ask “What went wrong there? How can I do it better next time?”

(Treat life the same way)

Now if you have absolutely made a complete dunce of yourself and eaten loads of what you really shouldn’t have. Then immediately go into the twenty four hour treatment. Immediately. Secrets on weight loss...

The twenty four hour remedy:

1 Stop blaming yourself.
You are only human after all.Yeh ok it was wrong. But it’s not the end of the world is it?

2 Don’t give up and sigh what you know you mustn’t say. Don’t push the double milk shake down just because you think you have failed. Stop there you have the twenty four hour remedy to help.

3 Immediately make a strategy for the rest of the day. What are you going to eat the rest of the day? Force yourself to write a menu. Choose only the food that you like and that is hopefully healthy.

Don’t hop over meals don’t even reduce the amount a little just to get out weigh your over eating. In fact don’t bother just carry on as if it hadn’t happened.

4 Write down what you are going to eat tomorrow. Make sure you have the ingredients at home.

5 Give yourself a short mental lesson before the next confrontation with the type of food you have just indulged in.

Think about how you are going to feel and think and what you answer for example when you smell the pizza. Hmm it smells great. I can see that tasty pizza.

Tell yourself, it doesn’t do it for me to eat pizza. That’s whets made me overweight. Say it until your reply ability is dead tired of it. The brain reacts by being tired of the sight and smell s that tempt you.

6 Stick to the menu!

7 When you wake up next day be aware that your taste buds are now in overdrive. When they start shouting out after sugar or fast carbs let them. That is your hang over.

8 Start the day with 15-20 minutes exercise. That will strengthen you at least physically.

9 Go through your eating plan for today. Make sure that it’s food you really like so that you don’t go through PMS “poor me syndrome”

10 Important. Don’t under eat. It’s important to regain control don’t be afraid if the scales show a kilo or two extra. If you ate extra carbs and salt it will be soaked in water by the body. It will disappear.

11 Eat an extra main meal. Eat four main meals plus an in-between instead of the usual three plus. Have it when you need it most usually late afternoon.

12 Don’t go shopping for food.

13 Keep busy. Meet friends. Go to the pictures, think of other things than food...

24 hours has gone and your back on track. Well done

8 Stop feeling sorry for yourself.

If you want to loose weight it’s not enough just to change your eating habits. You have to change the way you think. Get your mind right!

It is essential if you want to loose weight and keep it off that you learn to think differently.

It wont work if you start to feel sorry for yourself.

"Poor me I don’t want to starve myself to death. I can't chomp as much as I want.
I have to stay away from French fries, cream, chocolate and jummy cakes."

It won't work either if you are continually comparing yourself to others. "How is it she can eat all those cakes and not put on weight? How come he can eat a whole sirloin, fries and béarnaise sauce and never get fat?"

This is about YOU and your life and your body. What do you think is more important to get to eat without restrictions or to be really bloody healthy and have a body and soul you are happy and can live with? Your choice!

Talk to yourself like this, instead of defending your habit. I have been eating like this for so many years and it hasn’t made me happier only fatter.

Quick fix for the craving

Take a throat lozenge of menthol and eucalyptus. Within five minutes it’s taken hold of your taste buds and the smell of pizza is far less attractive.

Don’t go hungry. Eat at least every third or fourth hour. The bodies “eat immune” defence keeps the unwanted temptations away.

Make sure you get the most from your calorie budget

Lets get something straight from the start. You can not continue to eat what you want and as much as you want, stay happy, healthy and keep the body size you would like!

That’s a fact and make sure you take it in.

Food is like money. You have a limited budget and it’s important that you get as much as possible from the resources available.

You may choose to throw your calorie budget at fast food and quick kicks.

Or you can use your calorie budget wisely to get all you need to feel great, look fabulous, and get the luxurious benefits with the perceived value for money.

Try this;

Look for food that has few calories but lots of taste.

Look for nutrition that burns more fat than others.

Find a healthy alternative to your favourite food.

Avoid the food and the habits that continually bust your budget.

Great Budget tips

1. Choose food that burns lots of fat. All food contains calories but during digestion they also burn calories. Lean meat needs more calories to digest than it contains. Give priority to fish, egg whites, fibre and crustaceans...Read the book "Negative Calories" and learn how you can loose weight by eating. It gives you tasty and simple recipes to help you reach your goal weight and maintain it.

2. Prioritise food that makes the fat cells work harder. Dairy products and cinnamon.

3. Find tasty replacements. More often than not you can find products that taste just as good and often better. Take the time to find them.

4. Eat food that gives a feeling of being full. Fish and crustaceans are in first place followed closely by boiled potatoes.

5. Go for grapefruit and pineapple. Science has no idea why but it’s clear that these two fruits eaten regularly with the rest of your diet greatly assist in weight reduction.

10 Remember the past but keep your weight in the future.

Loosing weight is the easy bit. Keeping it off is the difficult bit. This is the bit where you learn success.

When you are trying to loose weight it’s a dilemma. In the beginning, you feel lousy. You are not at all happy with your body. Then you start to drop a few pounds (kilos), the compliments start coming in. You feel satisfied. At last you have succeeded.

You have reached your target weight and you don’t need to loose any more. You start to be used to your mirror image. No compliments about how fresh and slim you look any more, people are used to you. This is when it starts to get difficult.

This is when it’s so easy to let it all slip and get back to your old ways.

Make sure that the way there was worth the effort. It’s a life long process. Get the secret of the "Tibetan Rites" to help you on the way!

Understand that even if you've gotten rid of the weight your vulnerability is there. You still have the same weaknesses. It’s still easy to fall into your old ways.

Get rid of your old fat clothes. Sling them out now!

Give yourself an ideal weight. Because your weight always varies don’t worry about any change until you have increased your weight by 1.5 kilos and you’ve
kept it for three weeks or more. Now you need to act to get back. Need some extra help on the way?

Weigh yourself on the "Hold my weight scales"
Ask yourself once a week the following questions:

1. Have I started to eat food or snacks that I ate too much of in the past?

2. Am I loosing my grip on the strategies of how I live and plan?

3. Have I started to eat too much of the good food?

4. Have I started picking again?

5. Do I still weigh myself as often as I should?

6. Do I have problem food at home?

7. Have I started to hop over meals. Do I go more tan four hours without eating/

8. Are my clothes feeling tight?

9. Do I allow my feelings to rule how I eat?

10. Do I not bother with exercise?

Good Luck!

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10 Winning Weight Loss Strategies

2006-06-21T19:48:00.000-07:00

It always amazes me that after all these years of expert advise from Atkins, Gullo, Jane Fonda, Jenny Craig, Weight Watchers and so on that we are still asking how do I get my weight to an acceptable level, keep it there and feel bloody good about myself.

I reckon I have read and seen the most on the art of loosing weight. Partly because of my own body and the dilemmas I put it through in my hedonistic life.

Like most of us I have succeeded countless times in loosing weight.
Several kilos lots of times!
8 kilos in three months.
8 kilos in three weeks.
I was fantastic at it. Then up it went and again and again and again.

Now without blowing my own trumpet too much. There are loads of things that I’m pretty bloody good at. I manage most tasks I undertake with relative ease. How is it then that I, like almost all of us, have difficulty in keeping my weight in check?

So I spent some time reading “the Experts” and amongst them I found Stephen Gullo.
In he blew like a breath of fresh air amongst all the red and green dots, calorie and GI tables, and carbs and fat phobias!

I found out there is nothing wrong with our characters! We don’t have the correct strategies!

“You can eat as much as you want of anything” say some. “Bullshit” says Gullo.

Many people are overweight all of their lives because of one or two specific things they always fall down on. For example chocolate or pizza. We can as easy as pie fix our weight problems as long as we don’t take the first bite of that type of food.

But as we pointed out before “you must get your head right”. You don’t need more character. You don’t need a strong will either. You just need a strategy that works. Just learn from your mistakes and see the patterns for yourself.

1 The only character you need is the character to get a plan

There are, as a general rule seven situations where you eat.

At home
At work
At restaurants, fast-food outlets and cafes.
At friends and relatives
When you travel
On holidays
At parties and special holidays. Christmas, Easter, Thanksgiving etc.

You meet the same food and the same temptations every time! Now.

Identify your food pattern

1. Make a note of where it is you make a pig of yourself.
2. Make a note of where you don’t. As a rule the cause of being overweight is that you eat too much of just a few things. You know, extra sauce, chips, pizza, lots of cheese or sweets and chocolate.
Write ‘em down.
3. Make a note of what excuses you use to “stuff your face”. Go on be honest write ‘em down.
4. How would you like your mind to be? Now you can be strict with your answer.
Can you see the pattern emerging?

Ok you have identified the problem food and the problem situations. The next step is instead of weighing yourself every day. Once a week ask yourself the following:

Swap the scales for these questions

1. Am I eating every third or fourth waking hour? A meal or a good between meals snack?
2. Am I planning my eating? Do I ensure that there is good healthy food at home? Have I got my mind right before I put myself in “food temptation situations”? Don’t go to them feeling hungry! Eat a little before you leave.
3. Avoid the food you have weakness for. The ones that you always eat too much of.
4. Know the difference between how you feel and hunger. Avoid eating for consolation that you had a bad day at work. Or that you are angry or sad. This has nothing to do with food and it resolves nothing.
5. Make sure that you don’t buy “problem food” to take home. (The stuff that tempts you most).
6. Make sure you have eaten enough of the right food, lean meat, fruit and vegetables.
7. Keep an eye on the hidden calories. Yeh you know the salad dressing the sauces. Ask for side dishes at restaurants.
8. Remind yourself this is about giving yourself a happier and healthier life not about the misuse of food.

The result of asking yourself these questions is you will quickly be aware that you haven’t started to fall back into your old habits.

2 Your history of eating is more important than the calories!

Your food impression is personal, like your fingerprints.

You over eat time and time again exactly the same way. The same food, the same frame of mind, the same place for the same old reasons.

You had a bad day at work. Buy a bag of toffees or chips or crisps (whatever you call ‘em, in the UK they are crisps.). Stop off and take a couple of drinks, “just to take the edge off the day”. Grab a bag of cakes and biscuits or cookies, sit in front of the TV and eat on auto pilot until they are gone!

And you know which food triggers off over eating!
Take out the cheese plate and you can’t stop. Or it’s a bag of peanuts, chocolate.
Grab a bag of crisps and you eat the whole bag. (Always the giant size too eh?) Take a biscuit or cookie and you’ll eat at least seven.

So when do you over eat? What triggers it?

1. Make a note of the grub you eat often and lots of.
2. What time of the day is it?
3. When do you overeat?
When you are: Angry, Stressed, Bored, Happy, Sad, Alone. What about here: Parties, Cinema, Self service, Restaurants, or when you are drinking Alcohol? Maybe all of them?

Solutions:

1. Stop eating peanuts or whatever else triggers your overeating.
2. Replace your food trigger with something else. You probably cannot eat just one cookie in the afternoon but have no problem with just one portion of chocolate mousse. Of course there are more calories in the mousse than in one single cookie but there are loads more calories in ten cookies than one portion of mousse.
3. Try to put a limit on yourself. Buy a small bag of crisps not the giant family size. When it’s gone. It’s gone. Don’t for crying out loud eat straight from the ice cream tub. Serve yourself a portion in a bowl so that you know how much you have. (OK I know it’s not easy, I do it myself).

3 Recognise that sometimes it’s the fault of the food not yours!

Oops! What happened? Your sitting there with a whole one litre of empty ice cream package in front of you. Suddenly you’re wondering what have I done?

You sigh! I have no discipline. I have no will. I must have some sort of eating disorder.

Stop Right There. It’s more than likely the food’s fault not yours!

Research shows that certain foods influence the brains chemistry. It varies enormously from person to person.
Your friend Malin who eats two spoons of ice cream then says no thanks that’s enough doesn’t need to be a person with stronger strength of character or will power.
Her body just is less receptive chemically for certain tastes and substances in food.

If your body has inherited a sensitivity for say sweet things and you eat sweet things at a certain time (when your hungry and hasn’t had any nutrition for 3-4 hours) your brain reacts by increasing the appetite and creating a craving!

Now list up the food and snacks that create moorish cravings with you.

Some solutions for how to handle the moorish cravings.

1. Always eat your favourite crave food after a meal not when you have that the cravings three hours later. It’s on an empty stomach the effect on the brain is at it’s worst.
2. Wear the demands out or down. Eat ice cream, crisps or whatever you want twice a day for fourteen days. After lunch and after dinner.

4 Get some structure into your eating habits

People say it was a lot easier before. Not funnier but simpler. You ate three cooked meals a day and that was that. Today’s freedom of choice makes it more difficult to keep account.

The risk is that you eat too little at breakfast, (or nothing at all in a lot of cases) hardly anything for lunch and dinner (and kid yourself that you have been really good and saved a load of calories) and then all the snacks and between meals junk. That cookie(s) doesn’t count does it? At the end of the day you haven’t the faintest idea of what you have eaten.

Lets get one thing straight if you want to loose weight keep it off and have a fantastic amount of joy and self esteem you have to have some structure in your eating habits.
The biggest mistake you can make is to hop over mealtimes or eat irregularly.

This is your structure

1. Eat three times a day.
Proper meals when you sit down and eat in peace and quite.
2. Always, always eat one in-between meals meal.
In the afternoon between four and five o’clock. Plan It! This will prevent from falling into the chomp chomp trough after work. A good in between meal can be yoghurt, fruit a sandwich with boiled egg. Make sure that it’s not too small. This is an important point in your weight loss.
3. Never go more than 3-4 hours without having something to eat.
4. Never go to a party or a restaurant feeling hungry!
Don’t bother about ruining your appetite. It’s you who care about not ruining your weight loss and the best thing you can do is to eat a little before you go so you don’t lose control.
5. Don’t go shopping for food when you are hungry!

5 Don't mix emotions with food or drink

Do you eat for comfort when you’re sad? To give yourself a kick when you’re tired and worn-out? Do you eat when you’re stressed? You are not alone. Because it works. To give yourself a bit of pleasure, eat something tasty. Gets you in a good humour and wraps itself around you like a blanket.

Then it’s only the consequences you have to face.

Typical comfort food

Most of us when choosing “comfort food” go for something from the following:

It has to be sweet. (Sweets, ice cream, cakes.)
It has to be salt (Crisps, peanuts, pizza).
It has to be creamy (ice cream cheese).
It has to be crunchy (biscuits, peanuts)
It has to be finger food. (Sweets, candies, nuts).

Strategies that break comfort eating

1. Don’t buy stuff you eat to comfort yourself.
Stupidly simple but very effective. If there is no easy access then you will quickly realise there are other ways to get rid of stress or emotional upsets.
Go for a walk, call a friend, read a book, do some light exercise, go to Q n A at Yahoo and ask a few questions. Keeps your fingers busy too.
2. Change comfort food cravings for more nutritious food.
Something that does the same function. It should taste good, salt, sweet, creamy, and crunchy or pick food.

I used to sit in front of the TV to wind down always with a bag of crisps (chips). I love crunchy stuff. Anyway I changed from crisps to raw beans. It worked wonderfully.

I got to pick and crunch and that’s what I needed to wind down after a stress full day.

Now you might prefer cauliflower heads, celery, carrots.

If your consolation food is ice cream then carrots are not going to do the trick are they? Try something like strawberry smoothie or a sweet creamy protein drink. Vanilla yoghurt with loads of fresh berries and exotic fruits?

Ok? Make a note of some alternatives for yourself.

That should be enough to get you started. Compliment this stategy with a best selling training system, find it here! I'll give you the 5 last steps tomorrow.

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Getting the mind right for weightloss

2006-06-17T19:53:00.000-07:00

Being overweight is an ongoing battle. You've pushed yourself through diet after diet and the times you've lost weight you soon put it back on faster than you got rid of it (and isn't it strange how you always put a bit more on then you started with).

We spend our entire life focusing on "the right diets" and "the right exercise" and in the end we always end up falling back into our old habits. So why even bother? Is it really worth it?

You had better believe it! Once you get there it's worth every second of the effort.

The frenetic search for the right diet and exercise blinds us from the real reason why we're overweight. Of course it’s important to know how to live a healthy lifestyle but you will never be able to reach your goals if you don’t find the cause of your problem.

If you recognise yourself, I can tell you that the problem is in YOUR MIND.
Until you’ve got your mind right there is no way you will ever get into that old dress of yours, forget it! Get your mind right.

What happens to us in the past affects our self-image, thoughts and self-discipline. Distorted thinking will ruin your self-image. We need self-discipline that will overcome compulsive, obsessive behavior and there are fabulous and workable methods of dealing with cravings and negative thoughts. Self-confidence and determination are often at a low after another failed diet. So how do we fight cravings? With self-encouragement!

Now, we all can’t afford Oprah’s favourite, Dr Phill to sort us out can we?
But we can now help ourselves.

I first read "Eating in Freedom", by Tom Mc Gregor about six or seven months ago and the changes that have occurred in me have been remarkable. I would recommend it to anyone who has ever been on a diet. Download your own copy, it's only a lifechanging 15 bucks! My StumbleUpon Page

How to eat yourself slim.

2006-06-04T00:04:00.000-07:00

So, you can't eat this and you can't eat that! Right? Wrong!

You have to know and you don't, otherwise you wouldn't be overweight would you, that there is food out there that you can scoff to your hearts content. Food that consumes more calories to digest than it contains!

Here's an example, to eat a piece of apple pie containing 350 calories takes 100 calories to burn. Result you have taken in 250 calories more than you needed. Stored as fat! An apple, Ok it’s not quite as tasty as pie, contains 65 calories and takes 100 calories to burn, result 35 calories of your fat is needed to burn an apple! Makes sense doesn't it? Learn how to turn your body into a fat burning machine by eating.

We have been brainwashed into believing that to have a healthy diet is about cutting out fat and eating like a rabbit. And it is just not true!

First of all your body needs fat to burn fat, but it's all about eating the "right" type of fat. Don't believe that a pack of bacon is going to do you any good!!! The fat you find in nuts, olives and fish for example will actually burn some of your stored fat for you, great isn't it. Secrets on fat burning foods...

The second mistake people make is that they don't eat enough. When you start to cut down on meals your body goes into starvation prevention mode. Everything you eat gets stored as fat instead of being converted into energy and the body starts to use the goodness in your muscles. Ever wondered why you feel weak when dieting? It's just the body trying to preserve energy because you have cut off the supply of nutrition. Trying to survive! In plain straight forward language the metabolism slows right down 'cause it aint got enough fuel!

You feel lousy which is why you get straight back to your old fat happy ways. You’re fat but not starving. Then the heart problems start. You can't manage to make love. Your partner doesn't find you attractive anymore. The kids irritate you. You can't be bothered to walk to the shops. You sit in front of the TV watching Oprah along with all the other fatties doing the same thing. Oh I can't be bothered. I've tried dieting before and I just can't loose weight. It’s in my genes.

Wrong! It's in your jeans. If you can find jeans to fit you. Now, you've recognised the symptoms. Time to do something about it! How about loosing 14pounds in 7 days simply by eating?

Believe me it is possible and easy when you know how. Get the help you need from The Negative Calorie Diet. A-book which you can simply down load in seconds and names over 100 foods to choose between, all burning fat instead of storing it. It will even stop the cravings for junk food, change your eating habits completely. No more Yo-Yo dieting, that's for sure. If you think you've tried everything and you still haven’t reached your goal then your doing the wrong things. You have to do it with good old common sense. The Negative Calorie Diet. Get going now! Stop procrastinating.

Good Luck! My StumbleUpon Page

Hypertension the sequal

2006-05-18T05:35:00.000-07:00

"Hypertension the sequal" starring The Baldchemist

Got a nice big fat face with chubby cheeks eh? That redness in your face. Do you know what the likely cause is? Yeh, High Blood Pressure, also known as hypertension which leads to strokes leading to paralysis, brain damage and guess what......death!

Having just recovered from a near fatal heart attack after years of being “cuddly” overweight and having high blood pressure for years, (I had unfortunately included traditional and conservative eating and drinking habits, bit of an oxymoron ). I now know the importance of lowering the blood pressure to a healthy level. I have recovered sufficiently to continue my life as a born again “conservative hedonist”.

Today after a changing the lazy habits that caused this mass suffering I am 20 kilos lighter (about 48 pounds) and a totally new man. My blood pressure is the same as a healthy 30 year old. I’m sixty. The kid in the bed next to me was twenty nine! Hypertension does not discern ( mind you I think his was brought about by something a little more available at a rave)!

Now, I dont like giving advice, 'cause if you are like me, you dont listen. But listen good and hard for once in your fat life. Follow these simple steps to a lower blood pressure before it’s too late!

Exercise – Get up one hour earlier in the morning, strap on your BP/heart monitor and go for a walk before breakfast. Independent analysis shows that 90% of the people that exercise in the morning stick to their exercise compared to 20% of the people doing it in the evening. Another benefit of exercising in the morning is that you burn between 5-10% more fat.
Avoid coffee - Keep it to one cup in the morning, (ok take another later on I know how it feels,) that’s it!
Reduce the stress - give yourself 10 minutes of meditation when the day has an edge. There are even gadgets on the market that will help you. Just by listening to a melody allowing your breathing to synchronise to a more natural level, leading to lower blood pressure.
Less Alcohol - this is the hard one for most. (I cut it out completely for months. The change is dramatic) If you have to, then ONE glass of red wine which is great for the heart. But only one glass a day. The glass is not a pint mug either ok?
Now the real difficult one. The cigs! - Just reduce them to start with. We’ll deal with how to get rid of them completely later. The important thing right now is not to put the body into total shock by attempting to get rid of everything at one time .If you are strong enough to it then do it. Otherwise take it a bit at a time. Anything you do is better than nothing. We’ll do it drama free.

If this has opened your eyes to your problem I would suggest that you read The Silent Killer Exposed by Frank Mangano. He takes you step by step through the natural process of dramatically lowering your blood preassure and NO need for expensive drugs.

The advantage of lowering your blood pressure is you can manage more. (Be careful your partner may demand you help with the domestics. One of the drawbacks to being healthy.) You look and feel fabulous. Your family don’t have to worry about you. (Didn’t think of that do you? That they worry!)You may even benefit from lower health insurance premiums.
It happens to others doesn’t it? But not to you. Mug!

While you are overweight and idle the blood pressure is mounting.
Don’t wait until like me you are lying on the operating table expected to die. Remember, you might not be as lucky as I was.

I can assure you, continue having your lazy life with the blood pressure rising the Insurance Company won’t cover you without some very heavy premiums!

Come on, get started.

Good Luck in your new life.

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The truth about weight loss

2006-05-14T00:39:00.000-07:00

Welcome to Fit n Fat.

I take it you are either one or the other? You may well be both but I doubt it. Whether you are sixteen or or seventy I can help you get into shape.

If you want to be a fighter or a high profile athlete this is NOT for you. This is for those who are overweight, are not feeling to good about themselves. For those who need to get a new and fitter image, a little better self esteem and to look a little more confident.

However, as long as you WANT to do something about it you've come to the right place.

You know, keeping fit is a pretty subjective thing. What is acceptable to me just ain't acceptable to you.

I have no intention of running marathons or ultimate fighting. I certainly don’t want people to think I'm some silly old ditherer trying to chase my youth (you've seen them puffing and panting and holding their stomachs in as they run past some young girls).
I came to realise that while I was in my forties and fifties I could lie about my age, knock 10 -15 years off and could just about get away with it

Recently a young stud came up and asked me how old I was. I told him and he replied "wow I hope I look as good as you when I'm your age". I told him he didn't look this good now.

Listen, I am a well known "bon viveur" I exercise so I am fit enough to lead the life of the hedonist that I am.

I watch my diet. I love champagne, desserts and general sweet stuff. But as I said I am not running marathons. Have you ever seen these dithering old fools weighing in on the scales at about 50 kilos? They finish 3 or 4 hours after the rest and should have walked home half way through! Always with a vain but weak smile they cross the finish line. This is NOT fitness but madness.

It’s about looking the part and having great self esteem! The other benefits are of course that you will have much lower blood pressure.

No heavy weights. If you want to be a body builder then the Gym is the ONLY place!
The power lifters are doubled over with muscles that have bulked up and contracted.Which is why they walk so awkwardly.

I would like to show you how to get into great shape and stay that way without killing yourself with exercise. You are of course going to have to do some exercise ,you know that.
I am going to show you how you can have great posture, vibrant skin and feel wonderful well beyond expectations. But within reason. No miracles OK?

Let’s just get one thing straight. It does not happen over night! You will have adapt your diet and there are some great programmes around so have a look.
Then get off your arse at least every second day, go for an early morning walk for between 45-60 minutes at a reasonable pace. If you can manage every day all the better.

So get in your car and measure a course of about 5 - 6 kilometers (3 - 4 miles) that leads back to your home. Try to make it a pleasant course. No looking in the shops !

But and remember something, this costs you NOTHING! I am going to take you through this for free. Alltruistically. My reward will be you writing to thank me. Imagine how good I'm going to feel. It's about my ego. Please help support it.

For the men, all I want you to do is go and buy two lots of light weights. So get on an order these, 2 hand dumbells of 4 kilos each and 2 hand dumbells of 8 kilos each. It wont cost a fortune either. That’s ALL you are going to need!

For the ladies, 2 hand dumbells of 1 kilo each and 2 hand dunbells of 4 kilos each. That is all you will need!

If you have some scales in your bathroom all the better you can keep a check on your progress too.

I assume you have a pair of cross trainers? If you can afford them, get them!

So all the money you save on gym membership you can spend on you.'Cause you are going to need some new clothes soon aren’t you?

The only other request I have of you is that you cut down a bit on alcohol . Preferably completely for at least a month. Alcohol and the periferals of alcohol are the number one source of weight gain ( other than blatant gluttony). If you smoke, well you know you bloody shouldn't. Try and stop. You won’t get out of breath so easily. Dont say "I've given up" when people offer you a gasper! Tell them "I dont smoke would you mind not either". Although it will take a day or two to clear your lungs out, you will look and feel better every day. For a few days you will feel bloody terrible .Avoid loved ones 'cause they will irritate the hell out of you while your withdrawal symtoms are on the go. But, after those first two or three days,your skin will get better and those eyes will start to feel and look better. You breathe better. It just gets better and better. See the improvement in your sex life too. Obvious isn't it? After a month you look and feel better. You can manage more. You are now starting to look and feel attractive. You are now giving off signals that say HERE I AM !

Don’t fret there is no major or radical dieting, just a bit more sensible eating and drinking. A form of diet I guess. Just a few changes. We are not going to ruin your taste buds or leave you with massive cravings. Although the cigs may be difficult for a while.
Just watch your self esteem improve after about 5-6 weeks. Wait and see your friends’ reactions and amazement.

Remember I don’t want anything from you other than your trust in what I have to tell you.
Stay with me I will post our exercises and progress on this blog every few days. If this doesnt make sense then God help you.
Hang In.

We start soon when we have got our equipment ready. Don’t worry if you miss a bit we won’t be doing anything that we can’t repeat. Several exercises in sets at home and while your walking.
Check in your weight and picture if you want so I can keep progress on you.

Try and get your partner or your friends to take part. The disadvantage of course is that they get to look as good as you.

It’s not dead easy and needs a little effort but it wont kill you.

At 186 cmm tall (six feet one inch) I weighed in at 110 kilos (ca 230 lbs) only three months ago. Today I weigh in at eighty six kilos and that includes the muscle.

Now don’t think I am new to this because I’m not. I had just let myself go. Recognise yourself. Get off your arse and lets start.

Just one other thing please don’t lie to me or yourself. If you have a weak moment …so what! Just don’t have them all the time ok? See you very soon.

(I'm getting back to all the goodies and gadgets that Firefox have given me. What a fantastic and speedy easy system. You should get it.)

Ray Leigh / "The Baldchemist"

PS If you are extremely overweight ( twenty five kilos or more than you should be) take it easy. Go and see your doctor and tell him you are going to start to do something about your weight. If you are obese, ( more than twenty five kilos overweight) it may take a year to loose forty kilos. So talk with your doctor.

OK. GOOD LUCK EVERYONE LET'S GET STARTED>

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