Nutrition Links:

1) Skipping breakfast: This leads to catabolism (muscle loss) and thus metabolism damage. It also leads to binge eating later in the day.
2) Eating lots of unhealthy food and drinking lots of nutritionally worthless calories (sodas, juices and alcohol).
3) Eating only two or three giant meals a day.
4) Going to bed right after eating a big, high carb meal. (Get Carbs early in day)
5) Sedentary lifestyles (TOO MUCH TV)

Highly Recommend: Mercola Nutrition Plan

The History Of Dieting and Take Home Lessons - Dan John

Time to Debunk Bodybuilding Nutrition Myths

Defeating Dietary Displacement

Dieting Disasters by Tony Gentil Changing your eating habits is extremely hard to do and requires a real commitment, but it is the best thing

Former Fat Boy Article

Nutrition Travesties

5 Fitness Myths Article

Sugar, Sweeteners & Sugar Alcohols

Study on Melatonin

Importance Of Fiber

7 Habits of Highly Effective Nutritional Programs

Dieting & Fish Oil Good Points

"Scientists recently discovered that one of the most effective drinks to help athletes recover after exercise is the same thing moms across America have been giving their kids for years. A simple glass of chocolate milk."

Numerous studies have shown that resistance training elevates EPOC (Excess Post-Exercise Oxygen Consumption) for upwards of 24 to 48 hours after you're done training.

To many Americans are raised to eat what they like & 'taste good', rather than simply learning to like what's nutritious & healthy for them

Negative for Restrictive Diets: 'Once a diet begins and calories go down, almost every metabolic predictive equation used to determine metabolism goes out the window. You see, most of the studies were done on well-fed individuals, not dieters.

Let me illustrate this another way. When I was eating a lot of food with massive eating, my maintenance level was 4100. However, when restricting my calories for a diet, my daily calorie needs decrease through 4 mechanisms. First, basal metabolism decreases. Secondly, normal daily activity levels tend to decline because dieters simply don't have the energy to do all the things they did when eating massively. Thirdly, exercise calorie burning and post exercise calorie-burning goes down due to small to moderate drops in gym intensity. Lastly, the thermic effect of food decreases.'
Behaviors that lead to the fattening of Americans:

HOW TO LOSE ALL THE WEIGHT YOU WANT & KEEP IT OFF ALWAYS

By Dr. Bernarr, D.C. D.D.

Obesity is excessive accumulation of body fat. The study of fat and of obesity, is known as bariatrics. Fat is a pathological accumulation of unwanted tissue in the body. Obesity is a state of disease.

Diets don't work! Try making permanent lifestyle changes that include smarter eating, regular exercise and effective stress management. Watch what you eat, not how much. To lose weight and keep it off permanently, you need to "rehabilitate" your metabolism. Each time you diet and restrict your food, your metabolism slows.

T.C. Fry and Victoria Bidwell write that to lose weight you must become re- educated. "Weight loss is realized by the overweight person, not by how much food is eaten or how much exercise is taken, but by WHAT KIND OF FOOD IS EATEN and how he (and she) manages his total life practices." ... "What is necessary is that the obese individual learn to eat the proper, natural food of his (and her) biological adaptation to the exclusivity of all modern, man-made, processed, devitalized, chemicalized food.

Dr. Herbert Shelton wrote, "The fat person who is unwilling to cultivate new eating patterns must face the fact, so long as he persists in merely modifying the eating pattern that is responsible for his overweight, he will continue to reduce and grow fat by turns and never succeed in establishing and maintaining a satisfactory weight."

"People become obese mainly from eating food that is devitalized. They overeat because they are malnourished, and they are truly hungry. People who consume fresh fruits and salads don't overeat or become obese because the enzymes, minerals and vitamins are still intact in these foods. When the body has fulfilled its requirement of these nutrients, it signals the brain that it is satisfied. Processed foods lack these nutrients; therefore, no signal is sent to the brain to stop eating."

You do not become overweight on a natural diet. If overweight and you go on a natural diet consisting mainly of raw foods or natural, unprocessed foods cooked as little as possible, your weight rapidly normalizes even if caloric intake exceeds usage!

June Aronson writes that, you can lose weight and eat all you want. It is absolutely essential to totally masticate food. Food that is thoroughly liquefied in the mouth releases its flavor and so is more pleasurable. Since the food is easily and completely digested, it is more filling, so again, fewer calories are more gratifying. This is one of the secrets of losing weight and keeping it off forever. Slim people eat slowly, fat people eat fast. The fatter we are, the faster we eat, and vice versa. Concentrate on eating healthy, nutritious food. Carefully remove every last lump from the food before swallowing them - drink your food and chew your drinks.

June Aronson also writes that eating this way will make you more conscious of what you are eating, and so less likely to eat junk food and other bad food, and again, less likely to overeat. You will be less inclined to eat between meals. It is nearly impossible to overeat when the food is thoroughly chewed. The trick is to liquefy the food. It takes 20 minutes for the brain to get the message that the person has had enough to eat. That is why this method should work.

Never eat until you are very hungry. Every cell and part of your body must be exercised before you eat. This is for the food you eat to be properly metabolized. Create a demand for the food every time you eat. If you put the best food in your body when you are not hungry to eat, the food will create an overweight condition, dysfunction and pathology for you.

If the body receives fewer than 1,100 to 1,200 calories per day, it automatically slows its metabolism to conserve the available calories to carry out its functions. Thus weight loss is not possible. To lose fat, not less than the minimum calories must be consumed to keep the metabolism rate high. Exercise must be done.

You grow weaker as you grow fatter. To lose weight, you need to burn more calories. If you exercise when you diet, you make the weight come off as fat. Muscles, if their growth is promoted, will provide the ground work of genuine physical beauty. Muscles, the more they grow, the more beautiful they become. Bodily form, the perfect figure, can be developed only by muscular development and proper control of weight by sensible eating. There is no other way to achieve and develop this desirable element of genuine physical beauty.

Farmers know how to put fat on their hogs, cows and poultry. They overfeed their animals and limit their movement and activities. To speed up your metabolism, you must decrease the amount of fat in your body and develop more muscle. Muscle has a much higher metabolic rate than fat and burns more calories even when you are sleeping. Muscle weighs more than fat. This is why body weight has very little to do with determining if you are overweight. The increase in metabolic rate with exercise lasts even after the exercise is finished. Dieting without exercise leads to muscle loss. Muscle cells are precious fat-burning factories. Your goal is to increase (not reduce) the body's percentage of lean muscle tissue so you can stay slim and enjoy more food.

You must exercise to lose weight. Exercise is the key. If you vigorously exercise before you eat, you will eat less. Most people are not overweight because they eat too much. They're overweight because they're inactive. Weight loss depends on creating a demand for the energy stored in fat tissue. Dieting just won't do the trick, because no matter how few calories you take in, they must be used somehow, or they will be stored. Exercise promotes weight loss by helping to regulate appetite. Appetite refers to the food we crave, while hunger refers to the nutrition the body needs. You must learn not to want what you should not have.

Muscles cannot turn to fat, contrary to popular conception, that if you stop exercising regularly, muscles will turn to fat. Muscle and fat (adipose) are two separate and distinct tissues. They simply do not have the physical capability of changing from one type of tissue to another. Exercising while dieting (and forever after) perseveres and helps build more muscle, allowing you to maintain your ideal weight permanently on more calories. No diet aid can firm you up-only exercise can.

Lean muscle has the highest resting metabolic (calorie burning) rate of any tissue. The more muscle you have, the more calories you burn, day and night! Muscle burns calories even at rest, while fat tissue is virtually dead weight. Loss of calorie-gobbling lean muscle tissue makes it easier to regain lost fat weight on fewer maintenance calories after your diet is over, contributing to the familiar "yo-yo, syndrome.

Muscles burn fuel. When you lose muscle tissue, your ability to metabolize the calories you consume, is decreased. If you switch back to normal eating patterns at the end of the diet, you may actually gain the weight back faster than you lost it. Do those vigorous exercises that you feel good doing. You can exercise anywhere. Exercise whenever

Immune system

"Normal people seem to be unhappy, fat, and unsuccessful. Fuck. That. Like the old jacket buttons used to say back in the 80's, "Why be normal?" If normal people watch TV instead of read, do the opposite. If normal people don't take risks, then take risks. If they're afraid to say certain things, say those things, and loudly! And finally, if normal people are fat, be lean. " - Do the Opposite

• 3 types of Carbs:

Creve try's to save these for exercising fuel- easy to digest and spike insulin production for quick energy : Simple carbohydrates, or sugars, are found naturally in such foods as fruits (sucrose, fructose), milk (lactose), and some vegetables (carrots.) You’ll find added sugar in such foods as soft drinks, jelly and candies.  Sucrose (table sugar), brown sugar, molasses and honey are examples of added sugars.  

Better for pre-exercise and post for rebuilding glycogen energy stores - not so good while exercising (harder to digest): Complex carbohydrates, or starches, are found in grains and some vegetables. Bread, cereal, rice, potatoes and pasta are some starchy examples.   These foods can be refined, such as white flour and rice, or unrefined such as whole wheat, brown rice and whole potatoes.  Whole grain or unrefined choices are a best bet for nutrition and fiber!

Creve's eating as much of these as he can ( Not good close[2hours] to run or during!): Dietary fiber is important, even though your body can’t digest it!  Fiber helps with normal bowel function, and may help lower blood cholesterol and regulate blood sugar.  If a meal is eaten with fiber in it, it will delay and lessen the peak in your blood sugar, causing a more level blood glucose level.  It gives a feeling of fullness without calories -- a helpful way to curb appetite and lose weight!  Dietary fiber is found in whole grain breads and cereals, brown rice, fruits and vegetables. 

The leaner you are, the better your body becomes at nutrient partitioning. This means that lean individuals are more effective at storing the ingested nutrients in the muscle (as muscle tissue or glycogen) or in the liver (glycogen), and less effective at storing them as body fat. Simply put, leaner individuals can eat more nutrients without gaining fat.

The fatter you let yourself become, the more fat cells you're adding to your body. This will make it easier to gain fat and harder to lose it in the future, not to mention that the fatter you are, the less insulin sensitive you become. This is one of the reasons why fatter individuals are more effective at storing nutrients in the form of body fat than their leaner counterparts.

Fatty, salt-laden/sugar-laden foods are VERY appetite stimulating, caloric dense and often lead to binge eating. Your chances of controlling your caloric intake will be enhanced with lean meats and veggies as opposed to chips, salted nuts and candy bars.

The currently-fat will never cop to their gluttony, but once they lose weight they'll sheepishly admit they were eating a massive amount of crappy food -- usually on the sly, hiding from family, co-workers and friends. It's the unwritten rule of fat dieters: 'if no one sees you eating it, the calories don't count.'

"Man has been using carbohydrates to fatten up domestic animals for thousands of years.

With all this reliance on carbohydrates, foods became more and more refined. In a matter of speaking, they came to you pre-digested. The fiber was removed, which meant it had to be fortified with vitamins, and only those vitamins that nutritionists deemed important or healthful. The flour was pulverized into dust. This drywall mix masquerading as food was more easily digested than even plain sucrose or glucose. Eating it day after day caused repeated Everest-like spikes in insulin, often leading to Type II diabetes."