I pulled this stuff off the web for those of you who want to lose a few before summer. I won't head into a body fat shedding cycle until the last week of this month or the first week of June. I can tell you these ideas are very effective and are preached by the majority of nutitionists in the country. So enjoy and good luck:

8 Surefire Fat-Burning Tips
By Raphael Calzadilla, B.A., CPT, ACE
eDiets Chief Fitness Pro

Need some help with your nutrition plan? Check out the Bill Phillips Body for Life/Eating for Life plan.

Sometimes certain moments in our lives leave an unforgettable impression. About 4 years ago, I was up late on a weekend night and watching TV. An infomercial was promoting an exercise machine that could help you achieve your weight-loss goals in 6 minutes a day.
Six minutes a day -- yeah, right! That infomercial got me thinking about how many people buy into fat loss myths. On the part of the consumer, this has to do with a lack of knowledge and hope for the magical workout and the magical diet. Neither of which exist.
If you ever see a quick fix promise, always go back to the fundamentals. Fundamentals will never let you down, and they will never lie to you or mislead you.
Today we return to the fundamentals of fat loss. These are the points that always work and never try to sell you a false hope or a false expectation.

There are eight points to consider when attempting to burn body fat.

1. Control Blood Sugar -- There is an old saying that fat loss success is 80-percent nutrition. Frankly, I'm not sure what
the percentage actually is (no one does). However, based on my experience it's clear to me that it all begins with nutrition.
If you don't have your nutrition program dialed in you will not achieve success. It doesn't matter how hard or how long
you workout. This applies to everyone who starts a diet and fitness program.
Your goal should be to control blood sugar. Controlling blood sugar levels helps to shed fat. This is accomplished by taking
in some protein, carbohydrates and good fats spread evenly through the day every two to three hours and by not over
eating.
A sample meal schedule might look something like this:
6:30 Breakfast
9:30 Snack
12:30 Lunch
3:30 Snack
6:00 Dinner
9:00 Small Snack
This method will have a profound impact on fat loss. However, don't forget that calories must still be slightly below
maintenance.

2. Calories count -- Your goal is to eat as much as possible while still losing fat. For example, if I can get you to lose 1 to
2 pounds of fat per week on 1,400 calories per day, I'm on track. If I try to accelerate the process and lower your calories
to 1,200, I sabotage your efforts. Anything more than a 2-pound loss per week will strip muscle tissue and give one a soft
look.
A good example is the person who goes on a crash diet and ends up thin but still soft and flabby when they get to their
goal weight. This takes place because they lost not only fat, but also valuable muscle. They lowered calories too much,
lost at too fast of a rate and did not try to eat the optimal amount of calories for fat loss.
Still, don't think the correct amount of calories matter? I receive many emails from people who have been on low-calorie
diets. Many complain that after four to five weeks of weight loss, they hit a sticking point.
Why does this happen? The T3 (thyroid hormone) and body temperature are reduced. It's subtle and you may not realize
that body temperature is reduced, but that will slow down the speed of the metabolism. To avoid this slow down, a slight
increase in calories is essential. This helps to increase and optimize thyroid levels.
I'm not suggesting everyone should increase calories if they hit a sticking point. In many cases, some people aren't being
consistent, or their diet isn't as low calorie as they think. Again, eat the optimal amount of food to lose fat.

3. Eat Breakfast -- A balanced breakfast comprised of carbohydrates, protein, and a little fat is a critical start to the day.
The point of consuming breakfast is that it breaks the fast from an overnight sleep. In addition, breakfast will rev the
metabolism for the rest of the day. This is your first opportunity of the day to get blood sugar back to a balanced state after
the all night fast and is critical for sustaining fat loss.

4. Ratios count! A calorie is not a calorie -- Do you know those people who tell you to simply lower your calories to lose fat?
The people who never mention protein, carbohydrates or fats? They're wrong.
Protein, carb and fat ratios are important. The correct ratios (which can vary depending on an individual's response to
food) help to stabilize blood sugar levels, which helps to increase energy and fat loss. Generally, 40 percent to 50 percent
of carbohydrates, 25 percent to 30 percent protein and 20 percent to 30 percent of healthy fats is the best starting place.
Carbs are necessary for energy and not the enemy everyone makes them out to be. The key is how much you consume.
Protein is also critical to build and retain muscle tissue, which in turn helps to burn more fat.
Finally, good dietary fats are extremely important. They help to balance hormonal levels, increase strength and create
satiety (fullness).

5. Weight Training -- To affect muscle versus fat ratios you have to train with weights or perform some type of resistance
training. An intense weight workout lasting no more than 60 minutes is the most efficient route to go. You don't have to
workout with a bodybuilding routine, but you do need to work the entire body approximately three alternate days per week.

6. Cardio -- Cardio should be approached as a tool to lose fat. It should not be used as a never ending event in the hope
that all body fat will magically burn off. Excessive cardio is counter productive and will burn not only fat but also valuable
muscle tissue.
If fat loss is not taking place, increase the intensity of your session, not the time. The key is to perform all that is necessary
-- and no more than that. This is accomplished by incorporating interval cardio training (integrating slower levels of
intensity for several minutes with very high levels for several minutes). Intervals are great for boosting the metabolism and
creating more of a post caloric burn (calories burned 24 hours after the workout.
Many people think they need to perform two hours of cardio per day. Nothing could be further from the truth. Start with a
realistic amount of cardio per day and then add to it by five minutes or switch to intervals if you haven't lost body fat in two
weeks. This is assuming that you're eating enough calories.

7. Water Intake -- From the standpoint of water intake and fat loss, you want to be in a position where the liver is
converting stored fat to energy. The liver has other functions, but this is one of its main jobs. Unfortunately, another of the
liver's duties is to pick up the slack for the kidneys, which need plenty of water to work properly (more than most people
realize).
If the kidneys are water-deprived, the liver has to do the work of the kidneys along with its own (lowering its total
productivity in the process). The liver then can't metabolize fat as quickly or efficiently. If you allow this to happen, you're
setting yourself up to store fat because you've made the liver less efficient at turning stored body fat to energy.
Usually if you multiply .55 times your weight, that should be enough in ounces of water to suffice. Water is the underrated
fat-loss tool.

8. Discipline -- This is the seldom used word in the fitness industry. As I mentioned earlier, you'll read a lot about the new
magic workout, the new magic diet, the machine that's sure to burn fat off your butt, etc. It's all a bunch of nonsense.
It's about doing the right thing and the hard thing at times. One day of discipline leading to another day of discipline. You
build your body and your mind simultaneously. Without this, every point I've made above is fruitless. The good thing is
anyone can do it -- if they choose to.

Check with your doctor before beginning any exercise program.
A drug-free competitive bodybuilder and 2005 winner of the prestigious WNBF (World Natural Bodybuilding Federation)
Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body
transformation, nutrition programs and personal training. He earned his B.A. in communications from Southern Connecticut
State University and is certified as a personal trainer with ACE and APEX.

---Any questions feel free to contact me, if I don't know the answer I'll do my best to find it for you.

Love, MrDT

I'm not a hater. I think there is a lot of built up rage on this site and people just unleash it where ever they feel necessary. There are quite a few nice people on this site and it's too bad that this negativity has to effect everyone. I guess that's my fault for takin this public, but I didn't understand why somebody who didn't know me would write me such a nasty post-it. Then I realized that putting your opinions and feelings out there is controversial and that it is only natural for some people to be afraid of what they don't understand. This creates hate and resentment.

It's times like these that I think about that scene in Scarface where Tony Montana bitches out his girl for being so fucked up all the time then stands up and starts yelling at the clientele going into this unforgetable monlogue (here I go again):

What you lookin at?
You all a bunch of fucking assholes.
You know why?
You ain't got the guts to bo what you want to be.
You need people like me so you can point your fucking fingers and say, "That's the bad guy."
So...what that make you? Good?
No, you're not good.
You just know how to hide and how to lie.
Me, I don't have that problem.
Me, I always tell the truth.
Even when I lie.
So say goodnight to the bad guy!
Come on. Make way for the bad guy.
There's a bad guy comin through!!
Betta get out of his way!

Oh and one more thing, I used to get picked on in junior high untill the day I got sick of it and pounded the fuck out of the biggest bully in the school (someone who was half a foot taller plus 25 pounds). Since then I don't take shit from anyone.

What a load of shit that is. it seems everytime my manhood is attacked I have the need to squash it by any means necessary. but what I really need to learn is how to turn the other the cheek and seek the higher moral ground.

I guess we just need more love and understanding in the world from everyone starting with me. I'm done, I'm through, here's the other cheek. I've read your journals and responses, think what you will.

I still love you, MrDT


and i'm truely sorry for the negativity that this has brought to the individual members of this community.

Toronto, May 3, 2006 - The DJ Tiesto concert scheduled for Sunday, May 21 at CiRCA has been moved to The Docks Nightclub at 11 Polson Street. The much anticipated long weekend show is the second stop on the world renowned DJs North American Tour to launch his latest album: In Search of Sunrise vol. 5.

All existing tickets will be honoured and a new block of 2000 tickets will go on sale today for the sold-out show through Ticketbreak.

The Worlds #1 DJ returns to the city he loves...Toronto!!! On Sunday, May 21st, 2006 Tiesto will shake the roof off of The Docks Nightclub in downtown Toronto!!

Doors open @ 9pm and this is a 19+ event!

A block of another 2,000 tickets has just been released for this event!!!

Tickets are also available at the following retail outlets:

Play De Record - 416.586.0380
StyleExchange - 416.214.0111
2 The Beat - 416.598.8120
Unicuts - 905.897.6900

---The new user sound is by Tiesto...it's a song called Just Be and if you listen to it long enough it may offer some good advice. It's an eight minute song so I had to convert it to a lame mp3 at 64 kbps. The quality might not be there but if you want I'll put it on the share application.

---There is also a show the night before in Colombus, OH at the Skye Bar. I don't understand how TO gets two of the best djs (Deep Dish is the same night) in the world and all we get is Freq Nasty at the Opium.

Whatever, I told you I love you guys/girls, right, MrDT

Today when I got home from school I checked my e-mail, like I usually do and stopped by the strip to see what was going on. Imagine my surprise when I read the following comment that somebody left for me:
@ 05/04/06 11:04 Guest wrote:

Your friends all left you because you are a loser. You whine and complain in all of your journal entries. You are not attractive, have no personality, and there isn't anything attractive about you.

I was like wow, somebody hates me. So I emailed the administrater on how I should handle this but got no response. I was thinking about retaliating and saying some really mean shit because I know who it is but that would just lower me to her mentality.

All I can say is this:
1) what you said was probably the meanest thing anybody has ever said or written to me. you were deliberately trying to hurt me but let me tell you that you can't cause I'm the man of steel.
2)that post-it was a rotten thing to do. and I'm sure right now everybody thinks you are a nice person, you may even think so, but let me tell you deep down you are rotten to the core and your post-it is proof.
3)if you continue to harass me with these gutless anonymous post-its I will pull your card an embarrass you in front of everybody.

Really though, I forgive you cause you know not what you do.

And for the rest of you atleast get to know me a lot better before you judge and start talkin' shit in Spot (walk a mile in my shoes). You might be pleasently surprised.

I still love you all, MrDT

I can't believe it I lost two more long time friends to the sunny state of Florida. Guess I can't blame them for moving...the job situation around here is pretty shit. With my credentials they'll only allow me to flip burgers at applebees for 10 dollars an hour. I can see it now..."well yes you have three degrees and 15 years working in restaurants but you don't have any management at applebees so we can't offer you a management job. but we'll let you work in our kitchen on the broiler and you can be promoted after awhile." it's actually not that bad but if I were to go to an area with a more touristy business I would get snatched up before my resume hit the GMs desk

So I guess that's what I have to look foward to once I graduate. movin around, checkin out the country. i've always wanted to buy a Norton and move around the country as a drifter. God damn student loans gettin in my way again. They are absolutely behind every decision I make.

Oh well, I'm gonna watch the Simpsons and go to bed. One more week of school then I'll have the whole weekend off to...to...ah... what do I do when I don't have homework weighing me down. Oh that's right I'll go to the gym and give Chris a call, oh wait he's in Boston so I'll call Jim, oh wait he just moved today, so I guess that means I'll give Joe a call; too bad about that falling out we kinda had...wonder if he has the kid this weekend???

hmmm... I got to get another suit. I'll give ol' Jed a call see if he's still at Jos Banks. I'm thinking light grey, maybe window pain. keep it tight so I don't have to have it retailerred after the summer.

I guess that's it, I'm on the laptop so I can't change the music and the desktop is off. No bother firing it up for a new user sound...I'll make it up on the nexxt one.

Reminder:::: DEEP DISH coming to the Guverment in TO on May, 21. They are my favorite music programmers right now so it should be a good show.

Love ya, MrDT




I quote Bart Simpson, "SpongeBob is not a contraceptive!!!"