By Josh Bowen, on Thu Feb 13, 2014 at 8:30 AM ET 
It had become apparent to me. It didn’t take long at all. More often than not, clients came to me to lose body fat. Seems simple, correct? Not so fast. I could suggest everyone eat organic grilled chicken, raw green vegetables and do loads of cardio but that would be futile and a waste of time. So to help my clients and help loads of other revolutioners I compiled a list of 10 Ways to Lose Body Fat. Here we go:
1. Reduce Sugar
I refer to my two favorite books on this topic; “Sugar Shock” and “7 Principles of Fat Burning” when suggesting and advising clients on reducing their sugar intake. In order to lose body fat we have to turn our “fat burning” hormones on and the “fat storing” hormones off. Reducing the amount of processed sugar reduces the peaks and valleys of insulin secretion. This increases the effect of growth hormone, which decreases body fat. Choosing food with more fiber or nutrient dense foods like vegetables, help keep insulin levels low and fat burning hormones high. Also, you can refer back to a previous blog where I explore sugar and its detrimental effects on the human body http://wp.me/p2T52x-61
2. Consume Healthy Fats
Fat!!! Won’t fat make me fat? As I explain in this blog post here, essential fats do not contribute to increasing body fat. On the contrary the help the body reduce the amount of body we have. Other properties such as; decreasing inflammation and improving the cardiovascular system are all benefits of consuming healthy fats.
3. Reduce Wheat, Soy and Dairy
In my new book, The 12 Steps to Fitness Freedom, I discuss the facts about wheat, soy and dairy. In most cases, these three will trigger an inflammatory response in the tissue causing the body to hold onto body fat. Soy and dairy, specifically, have been found to increase estrogen in both men and women (refer back to the 7 Principles of Fat Burning for more information). Here is a great article discussing milk and why we shouldn’t drink it.
4. Drink a Minimum of 64oz of Water
Water has zero calories and is a necessity to life. Drink it.
5. Manage Stress
Stress kills. Stress also adds body fat. The higher one’s stress, the higher your stress hormone, cortisol is. The more cortisol, the more body fat. Try massage, working out, relaxation techniques or change you attitude or situation. Either way, reduce the amount of stress on yourself to a tolerable level.
6. Increase Green Leafy Greens
Vegetables are essential in the fat burning process. They typically are low in calories and high in nutrients. Nutrients that pack a punch for burning body fat. Broccoli, kale, spinach and asparagus are all great sources of vitamins and minerals your body needs to thrive and reduce unwanted body fat.
7. Eat Complete Proteins at Every Meal
Protein helps repair and ultimately build muscle. Muscle boosts your metabolism. Eating protein helps burn body fat. The concept of complete vs. incomplete protein is some foods have a complete amino acid (building blocks of muscle) and others don’t. Beef, chicken, turkey, fish and eggs are all considered complete. Grains, nuts, seeds, beans are all considered incomplete proteins.
8. Lift Heavy Things
Resistance training boost the metabolism in the short term by increasing fat burning hormones testosterone and growth hormone and in the long term by increasing muscle, devouring unwanted body fat. Lift heavy things.
9. Fresh Lemon in Warm Water
Because lemon is an alkaline food, drinking it with warm water can help with the body’s pH levels. Also, it can help aid in digestion and waste reduction, allowing the body to rid itself of food that has not been deposited into the colon. This also helps with the skin to create a radiant glow.
10. Love the Body You Have While Working for the Body You Want
As difficult as it is, we must accept what is. Unfortunately, none of our bodies will change over night. There is a period of waiting. However, while we wait we must learn to love ourselves for who we are and not who we are not. Love yourself and your body, while you are working towards the one you want.
By John Y. Brown III, on Tue Feb 11, 2014 at 12:00 PM ET Find yourself in a hole? Then keep digging. Or flossing.
That is often my philosophy and never serves me well…but I keep doing it anyway.
Today I was trying to floss after lunch with a new dental floss, Oral-B. I didn’t floss for the last 35 years even though I would tell my dentist I was flossing “some” every time he would ask “Have you been flossing, John?” —but now I am flossing.
But this new Oral-B floss broke off between two of my teeth–and part of the floss actually got stuck between my two teeth. And then kept breaking every time I tried to “floss out the floss” that was now stuck between my teeth.
My first brilliant idea was to double-over the floss to fortify it. That seemed like it might work but after much careful and strenuous effort, the “doubled-over” floss broke, too, leaving yet a larger piece of dental floss now stuck between the same two teeth.
 But I hadn’t finished digging yet.
Before I took up flossing with real dental floss, I found packets of sugar (or packets of a sugar substitute) worked well as a flossing mechanism. So I picked up a packet of Splenda nearby to try to wedge out the two pieces of dental floss now stuck between my teeth.
And now have two pieces of dental floss and a corner of a packet of Splenda stuck between my teeth.
I think I will fish out the piece of a Splenda packet and leave the floss for when I go to the dentist next time –and just wait patiently for him to ask me the inevitable “Have you been flossing, John?”
I’ll be ready! And won’t have to say a word.
By Josh Bowen, on Thu Feb 6, 2014 at 8:30 AM ET 2014 is here and moving along steadily. Have you started on your resolutions? Have you already given up on your resolutions? Whichever boat you are in, I would like to share with you my mantra for 2014. With a brief description of what each eloquent line means to me.
Warning! Motivation and inspiration may ensue. Enter at your own risk.
I Choose
To live by choice, not by chance,
We all have choices in this world and by all accounts we are judged by those choices; good, bad or indifferent. Make choices that add value to your life. Be with people who make you better and rid yourself of those that bring you down. Don’t want for things to happen, make things happen.
To be motivated, not manipulated,
Ultimately you are motivated or you are not. There is no one foot in and one foot out. Either you do it or you don’t. And by such we cannot be conned or fooled into living our lives for someone else. We are unique in our decisions and should hold our ground when making them. Be you and don’t let others sway your judgment or motivation.
To be useful, not used,
We are meant to add value to other’s lives, not be used for our unique talents and genuine generosities.
To make changes, not excuses,
Change can be scary. It is a place outside our comfort zone. However, it is important to make change when change is need. It is not important to make excuses for why you can’t doing something because you are scared to change.
To excel, not compete.
Life is about wins and losses. You win some, you lose some. The only competition is the person in the mirror. Only make comparisons to the person you use to be versus the person you are.
I choose self-esteem, not self-pity,
Confidence and the self belief in one’s ability will drive you further in life than feeling sorry for yourself when life doesn’t go you way. Live to fight another day and be thankful to be able too.
I choose to listen to my inner voice, not the random opinions of others.
Your gut will never lie to you. Your heart will, your brain will and your eyes will but never you gut. It is your inner voice that knows all. Always listen to it. It will always tell you to keep pushing and make headway. That anything is possible and all the doubters are wrong.
I choose to do the things that you won’t, so I can continue to do the things you can’t.
The choice to get up early, work late, workout when everyone is asleep, eat broccoli instead of French fries is all ours. We can chose to make the sacrifices necessary to be extraordinary, it is up to us. Do what others won’t so you can continue to do what others can’t.
By John Y. Brown III, on Wed Feb 5, 2014 at 12:00 PM ET My grandfather Brown’s favorite poem was “If” by Rudyard Kipling.
He memorized it and quoted from it often, especially when encouraging someone to seek wisdom and perspective in the midst of a difficult situation.
When I turned 13 my father gave me a framed copy of the poem for my birthday present. Like most boys on their 13th birthday, a framed copy of the poem “If” wasn’t what I was hoping for…. But I’m glad now I got it –and
I still have it. I hung it in my bedroom through high school and college and as an adult hung the poem in my office.
When my son was about 13, I gave it to him and it is now hanging in his bedroom. It’s a pretty good poem. With some excellent life advice:
IF you can keep your head when all about you Are losing theirs and blaming it on you,
If you can trust yourself when all men doubt you, But make allowance for their doubting too;
If you can wait and not be tired by waiting, Or being lied about, don’t deal in lies,
Or being hated, don’t give way to hating, And yet don’t look too good, nor talk too wise:
If you can dream – and not make dreams your master; If you can think – and not make thoughts your aim;
If you can meet with Triumph and Disaster And treat those two impostors just the same;
If you can bear to hear the truth you’ve spoken Twisted by knaves to make a trap for fools,
Or watch the things you gave your life to, broken, And stoop and build ’em up with worn-out tools:
If you can make one heap of all your winnings And risk it on one turn of pitch-and-toss,
And lose, and start again at your beginnings And never breathe a word about your loss;
If you can force your heart and nerve and sinew To serve your turn long after they are gone,
And so hold on when there is nothing in you Except the Will which says to them: ‘Hold on!’
If you can talk with crowds and keep your virtue, Or walk with Kings – nor lose the common touch,
If neither foes nor loving friends can hurt you, If all men count with you, but none too much;
If you can fill the unforgiving minute With sixty seconds’ worth of distance run,
Yours is the Earth and everything that’s in it, And – which is more – you’ll be a Man, my son!
By John Y. Brown III, on Mon Feb 3, 2014 at 12:00 PM ET  In 4 weeks I have lost 11 lbs and started doing light daily workouts.
Several friends have asked me what diet am I on.
My answer is “The disgust diet.” Which means that I have no real methodical diet at the moment– beyond eating less (and healthier) and exercising more—but that I am simply fortified with a personal disgust at how far I let myself go.
My wife and kids have been chiding me for a long time to drop some weight and get in better shape but, through a potent combination of denial and self-delusion, I was able to ignore their suggestions.
Until this picture above was taken of me on Jan 1 this year.
A picture, as they say, is worth a thousand words. And I didn’t like the sound of any of the words I heard in my mind when I looked at this picture of me standing outside the restaurant woofing down the remainder of my lunch from the “carry out” container as my family waited for me to catch up.
It’s enough to make any self-respecting fella to make some changes. And hopefully keep the “disgust diet plan” going for another month. And maybe a lot longer.
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My mind on a diet.
“Ok, but how many calories would the other dish have if I only ate, like, one-third of it?”
“Or just one-fourth?”
“Or just one-fourth of both of them?”
By Josh Bowen, on Thu Jan 30, 2014 at 8:30 AM ET
Without consistency there is no progress
Story time.
When I was an exercise science student at the University of Kentucky, I had to take swimming in order to graduate. Why? Who knows but also would think it would be difficult. I’m not an avid swimmer, I do better under the water than on top but I absolutely hate cold water. I freeze easy and it’s hard for me to move any part of my body. The very thought of cold water makes me cringe but I needed this class to graduate and I was taking it in January no less. The first day of class the teacher throws us in the water to see where our “skills” were. Back stroke, front stroke, butterfly all your favorite Olympic disciples were graded. She would decide if we needed to be in the class or would need to drop it. I couldn’t of done worse. I damn near drowned in the water and ran out of gas easy because it was so cold. Did I mention I don’t do cold? Anyway, the next class the teacher pulled me aside and asked me to drop the class. Appalled, I asked why and she replied “you don’t have the skills to pass my class.” I told her I wouldn’t be dropping her class and I would show up an hour early everyday to practice. Her reply, “good luck.” Seriously, who makes swimming hard?
So everyday I showed up to the UK aquatics center an hour before class to practice my strokes. I braved the cold weather and cold pool, to get use to it so I could show this teacher she was wrong. I was consistent and with my consistency, I saw progress. Real progress. So good I amazed this teacher and I got an A in the class. Now, everyone should get an A in swimming, that’s not impressive, the point is I was consistent and I got better. Much better. We have to apply this principle to fitness. You can’t expect great results with minimal effort. The infomercials lie to you. Using a Shake Weight is not going to help you lose 15lbs, it’s just that simple. But also with that, you can’t expect significant results if you are not consistent in two areas:
1. Your workouts
2. Your diet
So here are two strategies to help with consistency as we make this fitness journey together:
1. Commit less- This may sound weird but as I’ve said before we often commit too much too soon that it becomes sensory overload and we quit. It becomes too much to maintain. Had I told the teacher I would be in the pool five days a week, there would be no way for me to keep that pace consistent (nor would I want too). Commit to what you think you can do. This works for your nutrition as well. Commit to eating one vegetable at dinner, 3 nights per week. Any one can do this. This creates momentum. There is great value in little, everyday successes. Foundation is always something to build off of.
2. Commit more- Contrary to the above, some people may be able to commit to more because they are ready for more. If this is you make consistency a commitment, a marriage. Start what you finish and don’t let off the gas pedal.
In order to see progress we NEED consistency. It is vital to anything we want to accomplish.
By John Y. Brown III, on Tue Jan 28, 2014 at 12:00 PM ET We all want our kids to learn how to handle success and to strive to achieve and excel.
But that’s only half the equation. Maybe less. Learning to fail….learning to cope with disappointment, disillusionment and downright depression whenever you try hard for something and coming up short—maybe way short–is indispensable to being a thriving and resilient human being.
Oh,… I’ve had my share of experiences with failure– but one experience in particular that comes to mind is something that happened my sophomore year at Bellarmine College (now Bellarmine University)
Bellarmine had a student essay contest and offered prizes for first, second and third place. I fancied myself a good writer and wanted to give it a shot. It was the first time I’d entered a competition like this and I worked late into the night several nights in a row writing, editing, rewriting and refining my essay. When I finished, I felt I had a mini-masterpiece. I was just sure my little five page essay would get the attention of the judges and stand out enough, I hoped, to somehow place.
The judging took several weeks. I found out which professors were on the judging committee and asked them when the winners would be announced. I was really hoping they’d offer some tidbit about how much they liked my essay, too. One did, Professor Wade Hall. The other, whose name escapes me, was in the men’s room when I ran into him and awkwardly asked him when he expected the winner’s to be announced. He turned his head and said, “Not long. There were only three entrants so it shouldn’t be much longer.”
“Only three entrants?!” I was “in.” I was guaranteed to “place.” I was ecstatic. Of course, I’d rather be able to say I placed among, say, fifty entrants. But placing among just three was OK with me–as long as it didn’t leak out that there were only three competing.
Another week passed and nothing. I worked in a tutoring center in the afternoons and while there late in the afternoon I called Bellarmine and was told the winners had been posted next to the cafeteria.
I was so eager to see where I had placed I was about to burst with excitement. Maybe I had won. If so, I could put that on my resume and law school application. Maybe I could go to Harvard law school. Or at least Vandy or Georgetown. The possibilities were endless. Heck, I didn’t care if I finished third. At least I placed!
I called my sister, Sissy, and asked her to drive over to Bellarmine since I was at work and to please check the posting outside the cafeteria that listed the the three winners of the essay contest. She said she would and would call me with the winners as soon as she could.
I waited and waited….pacing excitedly back and forth. I imagined what it would feel like to officially be one of the winners of a “college essay contest.” I had arrived in academia. I wondered if I’d have to give a speech or thank you address. That would be fine. I’d be ready.
The phone rang at the learning center and I grabbed it. It was my sister Sissy.
“John,” she said, “It’s kinda weird. It says they decided to only award two winners and your name isn’t one of them. I guess because there was only three entrants they only awarded two winners. I’m sorry.”
I was devastated. I asked Sissy to go back and check again. And make sure she read the list correctly and was reading the right list. She did and she was.
And so there you have it. One moment, writing my ticket to an elite law school. The next humbled and humiliated that my third place essay was so weak the judges dropped the third place
award.
But I let it sink in and decided it was a good learning experience and would try to pick my spots better in the future but to keep trying–and to be grateful for the opportunity to compete and even more grateful when I achieved any small level of successes.
The footnote to this story is I ended up an UK law school and loved it. I graduated with honors. And entered an essay contest on criminal law my second year in law school. The paper had to be about 25 pages and contain about 100 footnotes. About 50 second and third year law students entered the contest.
I won.
Actually, I was a co-winner. The auditorium was filled with the entrants when they announced the winner. Professor Welling addressed us and said, “We didn’t have any one essay that really “wowed” us but we had two essays that were really solid so we are splitting the award between two students” and she named me and another student.
OK, it was an unenthusiastic announcement and I had to split the scholarship money. But I got the award. And it’s hanging in my law office today.
But the far more valuable lesson I learned in my essay competition experiences was how to humiliatingly lose, accept it, and learn to bounce back and try harder next time.
Because I had learned the important life lesson that life isn’t about winning. It’s about playing your best and playing honorably and doing so day after day and being grateful for the opportunity —regardless of the outcome.
And I learned that important life lesson not from being a successful winner but by learning how to be a successful loser. Which is even more important to learn how to do if you want to be a winner in the game of life.
By John Y. Brown III, on Mon Jan 27, 2014 at 12:00 PM ET Here a photo someone took of me today leaving my workout –after just three weeks of training.
I am as surprised as you. But it really is me.
Seriously. It is.
What? Don’t believe me?
The water in the background? Oh, that’s, um, that’s the Ohio River. I go to a gym in front of the Ohio River.
The tattoo? Oh, easy. That’s a washable I put on just joking around this morning…that’s all that is.
The bracelet? It….It…is a family heirloom, or something, I just wear sometimes and happened to put it on today before heading to the gym.That’s all.
The necklace? Um….That…the necklace. I wear that to work out in….for, um, just because it is important to for reasons that are hard to explain precisely to people who don’t work out a lot.
But, yeah, that is definitely me….
It is…really.
Um, OK, Ok. Fine!
Maybe not entirely me—just yet.
I mean, not me, really, per se.
Um, OK. I’m lying.
You happy now!?
It’s some picture I got off the internet.
But could be a picture of me in the future.
Maybe in another lifetime, if nothing else.
===
I started a new workout regiment today. And it lasted only 3 minutes.
Say what you want to about my light and low-stress exercise routine, but at least I am steroid free.
===
Exciting Diet Conversations.
Friend: “Well, John, what are you doing right now?”
Me: “Just sitting here, patiently, doing nothing, waiting to lose more weight… ”
===
 “Diet Face”
This is me after making a healthy order at Vietnam Kitchen (great restaurant, by the way).
I am not happy. And making my order begrudgingly. But it is working.
Down 9 llbs in 3 weeks.
===
Score after 3 weeks:
John Brown: 6 6 7
Apple Fritters: 1 1 0
Game. Set. Match.
Lost 10 lbs
===
A side benefit of successfully staying on a diet:
No longer viewing a haircut, clipping my nails or shaving as activities that will reduce my weight.
===
I have been informed facetiously by a friend that there is bodybuilding competition for men ages 50-59.
I let my friend know that I believed I could put together a compelling posing routine –but the muscle mass, body tone, muscular definition, vascularity and ripped abs parts just weren’t there for me and never would be.
===
 This is my scale.
After it gives me my weight, it calculates my BMI category –“Fat”
Lovely way to start the day. At least it doesn’t say or shout “Fat!” out loud or make sarcastic remarks to me or sigh with disgust.
On the positive side, if I can lose another pound and a half, I move from the BMI category of “Fat” to just being “Overweight.”
Take that! You dreadful, silently mocking scales!
===
Now that I have thinned down from “Fat” to bordering on merely “Overweight” according to the BMI chart, my taste in music has changed.
I find that now I can only listen to bands with really skinny lead singers like Chris Robinson of Black Crowes or Mick Jagger and all of the Rolling Stones.
I guess we skinny and soon-to-be-merely-“Overweight” guys just need to stick together.
By John Y. Brown III, on Fri Jan 24, 2014 at 12:00 PM ET
Dieting and aging.
I am in week three of my diet and have lost 7 1/2 lbs. But just had a stark realization about dieting and aging.
When a man loses weight as a youth he goes from being “stout” to being “tone.”
When he loses weight as an adult he goes from being “heavy” to being “fit.”
And when he loses weight in middle age he goes from being “fat” to being “paltry.”
By John Y. Brown III, on Thu Jan 23, 2014 at 12:00 PM ET An example of an inauspicious start.
I bought an “ab bench” at Dick’s Sporting Goods tonight. It was on sale and they let me have the floor display.
They had one that was boxed that would require assembly by me when we got home—but Rebecca said, “Uh uh” and asked the sales clerk, “How hard is it to assemble? Harder than screwing in a light bulb? Would any tools be required?”
The sales clerk looked at me bemused waiting for a response. I glumly said, “Yeah, I’m not very good with light bulbs. Or assembling things. My wife is right. If you can sell us the floor display, that would make it a lot more likely I’d actually ever use the ab bench.”
The sales clerk was terrific and said, “No problem,” and retrieved the display model to the front of the store and checked us out.
I thanked him and the other sales staff standing around and said to them, “I really do appreciate this. I’ll actually use this. And in a few months, you are not going to recognize my abs. I’m serious. I’m going to be shredded!”
They laughed politely and asked if I was going to carry the ab bench to the car myself or have one of them carry it for me. It did weigh about 10 lbs. I told them, “Normally, I’d be too proud to ask for help. But since I haven’t started my workout regimen yet and there aren’t many people here this late who are looking, I’d really appreciate it if one of them would take it to the car for me.” I then turned to my wife Rebecca and added, “Unless Rebecca doesn’t mind carrying it.”
I was joking, of course, and started laughing myself. I grabbed the “ab bench,” thanked the nice sales clerks, and strode confidently to the car.
Geez, though. I gotta tell you, carrying a 10 lb bench several hundred feet to the car is a lot more draining than it sounds.
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 I was going to get this exercise outfit at Dick’s tonight…. and believed it would fit me…but didn’t buy it.
Unfortunately, the mannequin is taller than me.
And I didn’t want to risk it not fitting me.
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