5 New Strategies for Fat Loss – My Latest Article

My latest article was published at T-Nation last Friday. It’s titled 5 New Strategies for Fat Loss.

5 Fat Loss Tips article SS

If fat loss is a goal of yours, I humbly think you’ll dig the article. In it, I don’t cover the standard ‘eat less, exercise more’ type of tips. They’re actually rather unique.

Strategy #1, in particular, is rather unique and has been receiving lots of feedback. (Just as an insider tidbit, I’m planning to do a full article on this strategy.)

Ok, enough talking about the article…go check it out for yourself.

Your friend in fitness,

Dr Clay

Don’t Drink Your Calories

It’s probably comes as no surprise that one of the most common New Year’s resolutions is to lose weight. For the record, weight loss shouldn’t be the goal…loss of body fat should be, but I digress.

One of the best, most effective fat loss tips I can give you is to avoid drinking your calories. There are various reasons for this.

For starters, calories consumed in a drink tend to not suppress your appetite like calories eaten in the form of food. If you’re gonna succeed in losing fat weight over the long haul, you’re definitely going to have to control your appetite. Otherwise you’re relying solely on willpower…which will eventually break down.

Another reason not to drink your calories is because calories in drinks tend to be sugary calories of low quality…to say the least. For example, drinking 100 calories (25 grams of carbs) in the form of soda is not going to be anywhere near as beneficial as if you had those 100 calories from a sweet potato, for example.

For the record, drinking protein shakes is an exception to this rule. Besides possibly consuming protein shakes, you should pretty much just be drinking water and green (or black) tea with no calories. This will really help control your caloric intake as well as your appetite.

In closing, check the label on everything you drink! You’ll be surprised how often calories sneak into your diet via beverages like juices, energy drinks, premade teas, and other seemingly healthy drink options.

Your friend in fitness,

Dr Clay

New Study: Grapefruit Juice Reduces Weight Gain, Blood Sugar & Insulin

According to a new study, drinking grapefruit juice appears to help lower fasting blood glucose and insulin levels, both of which tend to be good things.grapefruit juice

The same study also showed that when subjects (mice in this case), drank grapefruit juice, they didn’t gain as much weight as the control group.

On one hand, this is cool stuff.  On the other hand, all of this occurred while the mice were on a high-fat diet designed to make them gain weight.  So it’s not necessarily that grapefruit juice will help you lose weight, but it may help you get fat more slowly – ha, but true.

And let’s also keep this study in perspective in that the subject were mice, and the study was financially supported by The California Grapefruit Growers Cooperative.  I’m not saying that affected the outcome, but it’s something to keep in mind.

Common Sense Look at What this Study Should Tell Us

Please don’t think grapefruit is the missing link to your fat loss woes….I assure you it’s not.

But this study does shine some light on how there are evidently some compounds (aka neutraceuticals) in grapefruit juice that have anti-glycemic (blood glucose lowering) effects.  To quote the authors – “…the fact remains that GFJ (grapefruit juice) contains a compound or compounds other than naringin with health-promoting properties.”  (FYI, naringin is a bioflavonoid found in grapefruit.)

In general, we should eat more foods made by God/Mother Nature and less foods made by man.  This study, yet again, illustrates this fact.

Your friend in fitness,

Dr Clay

Cardio vs Weights – trainer says “cut back on cardio”


Hi, I’m currently 5′ 9″ 150 pounds and 40% body fat (measured by dexa) – female.

I’m down 55 pounds (I was 205), eating well, doing weight training 2 times a week, pilates 1 time a week and cardio about 5 times a week.

I’m loving my results and feel really good.  My trainer thinks I should cut back on cardio,because the 2 days I train with her I do 1 hour easy cardio before and after our workouts. I find the cardio easy and enjoyable, and I’m getting results.

walking for fat loss
Can you do too much of this?!

It’s easier for me to get the cardio done the days I weight train.  I understand there are benefits to shorter, more intense cardio.  Why should i change what I’m doing?  I’m getting results, I’m getting stronger.  I figure I’ll change things up when I stop getting results.

What do you think?  ~  Jenn


I’m reminded of the old saying, if it ain’t broke, don’t fix it.”

Too often we humans ask the wrong questions.  For example, “what’s the best way to lose fat as quickly as possible?” is the wrong question to ask.  The reason it’s a bad question is because over 99% of people simply could not or would not actually do what it takes to lose fat as quickly as possible.

Your question, Jenn, is a very good one…and it’s the kind of question people should be asking.  It’s a good question because it takes into account what one enjoys doing and is willing to do.  It’s also good because it acknowledges that while a method may not be the single most efficient way, it obviously has merit if it is producing results.

Now let me tell ya what I think… ;) [Read more…]