It’s All About Balance

Ok, time for some Hector-isms regarding weight-loss, exercise, and the such. These are just some simple fitness and battle of the bulge tips to keep in mind. My clients hear the following from me over, and over, and over again.

1. Women, mujeres, muchachas, you cannot eat like a man unless you want to weigh what a man weighs. Why can’t you eat like a man ladies? Because on average, men are bigger/taller than women, and men carry more muscle mass than women. Being taller and carrying more muscle mass allows for more calorie consumption. So ladies, every time you sit down to eat with a man who is bigger than you, make sure your plate’s amount doesn’t match his.


2. Women, you cannot drink  as many adult drinks as a man does for the same reasons I just stated above. If your male friend has 10 beers over the weekend, and you do to, you will pay the price more than he will, in the form of fat accumulation.

3. Women, lifting weights will not make you buff or bulky. To be buff or bulky you would have to be really, really strong. Like WAAAAYYYYYY stronger than you probably are right now. Very few women have the genetic predisposition to get bulky/buff. If it was that easy to be buff, you would see buff men everywhere, and that is simply not the case. Ladies, don’t be afraid of getting strong.


And now for my compadres, the men.

4. Vigorous exercise helps circulation/blood flow to all parts of the human body. Good blood flow helps your friend downstairs stand at attention. Get it!!!

5. Men, if you’re not sure if you have gained weight in the form of eff-aye-tee in the last 10 years, there is a simple way to find out. Go find a pair of pants and a shirt that fit you well ten years ago and try them on. If they are super tight or don’t even fit, you have gained weight. The four things that don’t lie about weight gain are clothing, the mirror, the scale, and children. If a child says “you’ve gained weight”, you probably have. I once was told by a kid that I have big ears, and guess what, I have big ears. But that’s ok because guess what they say about men with big ears? They say we hear well. (Get your brain out the gutter).

6. Men, do you like how women look who workout? You like a nice firm and toned body?  Well guess what? Women like how men look who workout too. You don’t believe me, just ask a few of your female amigas.

7. Men, take advantage of the testosterone you produce naturally and do resistance training. Your body will thank you for it, and you might build some muscle too.

Now some Hector-isms for everyone.

8. Just because you can stomach it, doesn’t mean you should eat it. Think junk food.

9. Your stomach is not a garbage can.

10. Do you have a car? Do you take your car in for its maintenance and scheduled tune ups? Well, guess que? Your body is a much more complicated piece of machinery than a car, so give it its tune-ups too, in the form of exercise, and provide it with clean fuel/food while you’re at it. You can always replace a car, but the last time I checked, you get one body. Yep, just one. True Dat!!!


11. You don’t run on batteries. If you’re constantly tired and addicted to caffeine, check your food quality and sleep amounts.

Sleep is the best meditation Dalai Lama quotes

12. And finally, I believe life is about balance. Go ahead, have fun, eat some pizza, drink some beer, stay up late, but make sure you balance it out by eating clean, drinking water, exercising, and getting your sleep.




Answering Some Low Carb Questions

Hello everyone, looks like my “Low Carb Diet” post was very popular. That means two things. One is that people are reading my blog, and I thank y’all. Did I just write y’all? Yes I did. Anyways, I thank y’all, because I know you’re busy with your careers and families, for finding time to read my blog.

gracias graff

The second thing it means: people struggle with carbs. Remember, I am not suggesting that you not consume carbs. Humans need carbs for energy, but it is the over indulgence of carbs, especially the processed sugar and flour type, that wrecks our inch trimming dieting efforts. So today I will answer two questions from some readers regarding cutting back on carbs.

graff question

The first question is from Suraya. Hello Suraya. Her question is “How do you resist carbs at parties and outings?” This is a tough one because what do we do at parties and outings? Well not everyone, but most of us, we drink alcohol. And what does consuming alcohol do? It raises insulin levels, insulin levels then plummet, and then we’re hungry, so we eat anything in site, but preferably carbs because the body instinctively knows carbs will bring your insulin levels back up. The human body does not like the feeling of low blood sugar levels.

Suraya, if possible, eat something at home, before you leave to attend your social function. I don’t care if it’s a peanut-butter and jelly sandwich with a glass of milk, eat something. Eating before you go to a social function may seem counter productive, but it is not.


First, because you have had something to eat, you won’t be driving to wherever it is you are going to, with food on your mind. This is to a dieter’s advantage. When dieting, you never want to let yourself get super-duper hungry. (On the hunger scale, super-duper hungry is a shade under ravenous.) And then when you arrive at your social function, you won’t be ready to eat everything and anything in sight like a high school football player after a game. The second thing eating at home before you leave to your social function does, is that it does not leave you at the mercy of eating whatever they serve at the social function like adult beverages, potato salad, chips, pizza, cookies, some pasta stuff, or whatever (all carbs, by the way).

If you eat at home before your social function or outing, you can then go to the social function, have some adult drinks if you like, eat something there, just enough to not offend the host but not enough to offend your waistline, and then, when the function is done or you’re bored with all the adult empty talk and gossip, you can take your healthy butt back home, and eat something that you want to eat, is not loaded with carbs and sugar, and will help you stay trim. Got that? This puts all the control of the type of foods you consume on you, and not on a social function, it’s host, and their budget and food preferences. (I once went to a social gathering hosted by cash strapped vegans. I left hungrier and weighing less than when I arrived.)

I follow my own advice too, not all of the time though, like divorced marriage counselors and foul-mouthed nuns.

My wife and I go to baseball games, carnivals, football games from Pop Warner to the pro level, to visit friends, and other social outings. I prefer outdoor social events with possible escape routes, or indoor gatherings where the people are familiar enough to not need an escape plan. Being in a room full of adult strangers with their customary nosy questions (y-a-w-n, like a bored old dog) is just not my thing. I know, the previous statement was TMI and so is the following. I wear briefs, oh well.

superman underoos

Other than if we are going to a restaurant, I almost always have something to eat before I leave the house so I won’t be super-duper hungry when we arrive wherever it is we are going. Even if I just have a snack, an apple or something, it calms the hunger so that when I do arrive at the baseball stadium I won’t have a burger, fries, funnel cake, peanuts, and some harmless ice cream. I have learned that if I show up hungry anywhere, I will effing grub like a lion who hasn’t had a successful hunt in over a week! And so will you. It’s ok, we are human, and humans are designed to eat. We don’t run on batteries. If we did, chocolate covered ones would be my favorite. For now, I will settle for chocolate covered pretzels.

chocolate covered pretzels

Ok, on to the next “carb” question. This one comes from my good friend Darth Vargas. What up Darth? Darth says he struggles so much with cutting back on flour (bread), that only if I put him on a deserted island, with fishing poles, bait, and water, could he not eat flour for 100 days. (I added the fishing poles and bait part because I couldn’t leave Darth on an island without some crucial survival equipment.) Thanks for your honesty Darth. Oh yeah, he wants to know if I have any recommendations for stopping or curbing bread cravings because when he tries to cut flour out, he craves it even more.


Yes, it is true that when you eliminate something from your diet that you obviously enjoy, you will crave it because in order to cut it out you actually have to think of not eating or drinking it. Just like when smokers quit, they have to think of NOT having that cigarette. And for many smokers and quitting smokers, just thinking of a nicotine stick makes them crave it. It makes sense. So if you are one of those folks that craves the foods and drinks you are trying to reduce or eliminate, like bread, ice cream, pizza, sodas, and alcohol, don’t feel bad, because everyone craves those foods and drinks too. And just like you, people especially crave them when they are trying to cut back on them. We are all in this together.


Ok Darth, sounds like with a person like you, I would have to meet you and your cravings half way. Let’s say you were my client, and you came to me and said “Hector, I am working out and eating clean as best as I can, but this no flour thing is effing hard. What can I do?” I would charter a skydiving plane, fly us over some deserted island out by Fiji somewhere and push you out of the plane, with a parachute of course, and your backpack full of fishing gear, bait, and water. I would return to save you in 100 days and see if you stayed away from flour for the whole 100 days. I’m just keeeeding. I would only leave you there for 30 days.

Seriously though, I would have you make a list of all the flour products you consume, and I do mean ALL OF THEM, and then we would eliminate as many as possible, within reason.

Let’s say that here and there you have pizza and pasta. You know, that harmless “I only eat that once in a while” claim people love to make, including me. I would have you eliminate those “once in a while” flour foods that you know you can absolutely commit to eliminating, but I would allow you a certain amount of flour products per week or day. I would say “Darth, Monday is no flour day for you. You are going to work, be with your family, workout, and then eat healthy and clean, like I know you can, minus the flour. Then Tuesday you can have some bread for lunch or dinner. Preferably 2 pieces or so and not in the form of a big ass restaurant basket of bread. (But those damn restaurant breads are so good, aren’t they? Especially when they’re fresh out of the oven.) Wednesdays are no flour days again, just vegetables, clean carbs, and good healthy protein..” so on and so on. With someone like you, Darth, I would pick just certain days for you not to have flour products. That way, in the back of your mind you know you will have flour the next day, or on the weekend, or whatever. Pick your flour battles and cut back here and there on flour products you know you don’t have to consume, but do anyways.

Sounds like the crappy-carb curbing attack consists of some choices, and strong discipline within those choices. Where art thou, ever so elusive discipline? Oh yeah, the Shaolin Monks took it all.





Don’t Eat at Wendy’s. Instead, Do Like Wendie.

So, you want real life results? You want me to stop giving you advice, I will never stop, and show you pictures of and introduce you to real people who have achieved real life weight loss through increased movement and reduced food consumption. Ladies and gentlemen, we the jury find George Zimmerman not…

Oops, wrong thought. Let’s try that again. All please rise, the honorable Healthy Homeboy is now presiding. “I Healthy Homeboy find my home-girl, Wendie, guilty of changing her diet and exercising in order to lose weight. I find her guilty of taking charge of her life. I find her guilty of training with Healthy Homeboy 3 times per week and participating in a walking group every Saturday morning no matter how tired she feels. I find her guilty of not making excuses because she is over 40, and maybe her metabolism has slowed down and maybe her hormones have changed, but she does not focus on the inevitable and the negative. I find her guilty of working 40 hours a week, at least, and still finding time to exercise. I find her guilty of setting an example to all women who want to lose weight.” You may sit down now.

Wendie is the third one in from the left, doing squat-and-press during our Saturday morning workout at MLK Park with the rest of the crew.


Wendie, orange stripe on shorts, on the floor doing chest press alternated with lower abs. All the other ladies are working out hard too.


Wendie and the rest of the posse doing overhead presses.


Wendie does not eat the chips below. At least not when I’m around…lol. On a side note, do we really need potato chips that taste like baby-back ribs? Why not just eat the ribs? What’s next, stuffing cheese in pizza’s crust and doubling the stuffing in Oreo cookies? Oh, I forgot. They do that already.


That is Wendie below, and those are her old pantalones she’s proudly displaying. The size of her old pants was “bigger”, the new size is “smaller”. That is what matters. She is 40 pounds lighter now and is a workout maniac. I am not kidding. On Saturdays, AFTER we do our 1 hour walking and exercise group, I train her for another 45 minutes with weights. Fourth of July weekend I wasn’t here for our walking group, and she did the walking group with the other girls, good job ladies, and then Wendie stayed and did the whole routine again. Translation: On a Saturday morning when people are waiting impatiently in McDonald’s drive thru’s or in Starbuck’s lines, or simply lying in bed when they could be benefiting from exercise, she is working out, FOR TWO HOURS!


This is my home-girl Wendie and me. (I’m suppose to write “Wendie and I”, but that looks and sounds incorrect to me, I mean I, oh, whatever…) I had to post the picture below so people don’t think I am just finding random pictures on the internet, or the cloud, of people who have lost weight and taking credit for it. Wendie deserves all the credit for her transformation. She is the one working out no matter how tired she is, how hot it is, or has something better to do. Don’t we all have better things to do than workout? She is also the one who makes the right food choices when no one is looking. You go girl!


Above Wendie’s head it says “INSPIRATION”. I hope she does that to some of you who are trying to lose weight.

An Inexpensive and Healthy Breakfast

“It’s too expensive and time consuming” are the two most common complaints I hear when I, or any other health nut, asks someone to eat healthier. I will address both real life obstacles below. Let’s talk about breakfast.

I workout 3 times a week with weights at a local gym. I walked into the gym this morning at about 8:00 am to do my Friday workout, and I could not believe what the receptionist was having for breakfast. I assume it was breakfast because of the time. She was nibbling on a half eaten blueberry muffin, and sipping on a can of regular Red Bull. Seriously!?



After my workout, I came home to make my typical breakfast post-workout meal before I went to go train some clients. Yes, I do workout on an empty stomach. I do not recommend it. This is one of those “Do as I say and not as I do situations”. I think my ability to workout on an empty stomach was developed in the Marines where we would run and exercise early in the morning, almost every weekday, on an empty stomach.

My typical breakfast is 3 to 4 regular eggs. 3 eggs

Depending on how hungry I am, I have either a cup, or half a cup of cooked brown rice.


I use brown rice that takes about half an hour to cook. I make enough to last me a week so that whenever I want to eat brown rice with my eggs, or any other protein source, I don’t have to cook it. I just take the desired amount of brown rice I want to eat out of a container in the fridge, warm it up, and add it to my comida.

I first mix some eggs in a bowl and have them ready to pour in a buttered pan.

Butter on pan

If you have cholesterol issues, don’t like butter, or don’t eat butter for other personal reasons, that’s ok. You can use Pam or any other nonstick cooking spray to lightly coat your pan with, and it will work just fine. Butter makes my scrambled eggs tastier than other pan lubricants, so I use it.

When the butter starts to melt, I pour the brown rice into the pan to warm the rice and give it a buttery taste. It takes about 1 minute to warm.

As the brown rice warms, I  pour the eggs I mixed minutes earlier into the pan and scramble the eggs, rice, and butter all together. For those of you who cook as often as you go to the moon, like never, unless you are an astronaut who reads my blog in which case I am honored, below is what a  mixture of eggs and brown rice looks like. It was my actual breakfast. Notice the glass of water to the side.


Let’s add up the calories of your possible breakfast: 1 egg is 70 calories. Let’s say you use 2 eggs, that is 140 calories. You should probably add 1/2 cup cooked rice to your eggs. 1/2 cup of cooked brown rice has about 110 calories and 23 grams of carbohydrates.  If you use butter, go ahead and add 100 calories for the tablespoon of butter you used to butter your pan and make the eggs taste deeeee-lish! 140+110+100(if you used butter and not Pam cooking spray)= 350 calories. I drink water with my breakfast and with almost every meal I consume, but maybe you want milk with your breakfast. 8 oz of reduced fat (2% fat) milk has about 122 calories. Now your breakfast is 472 calories total, and that is awesome! You are now the proud owner of a happy stomach that will breakdown your healthy meal and give a healthy start to your beautiful busy morning. (I purposely omitted commas from the previous sentence to get my “Earnest Hemingway” on. He often left commas out and wrote his ass off).

happy egg

The above meal takes about 10 minutes to make, tops! Remember, I precooked the brown rice earlier in the week, so it was ready to be warmed and consumed. Now for the price breakdown.

I searched on my personal Google machine for “average price of one dozen eggs in America”. My conclusion is that it is about 2 dollars. So each egg is about 17 cents. Wait! I just texted my sister to ask her about the egg prices, just to make sure. She is a mother, registered dietitian, and a coupon clipping, smart with her money person. I think she is best described as frugal. She said the average price for a dozen eggs is about $1.99, so I was right. Yahoooooooo! Arriba, Arriba! Andale, Andale! (Speedy Gonzalez anyone?)


The brown rice I use costs me about 6 dollars for a 32 ounce container. It makes about 15 cups total of cooked brown rice. 6 dollars divided by 15 cups = .40 cents per cup. Half a cup of cooked brown rice is about .20 cents. I am sure there is brown rice much cheaper than the one I use. I am picky about things that go into my body, like food. Imagine that.

harris teeter rice

I also use Land-O-Lakes Butter. It costs about 5 dollars for a pack that has 4 bars of butter. So each stick is about $1.25. If I use one eighth of the stick, which is about a tablespoon, to butter my pan, that’s about (1.25 divided by 8) .15 cents per serving.


For you milk drinkers. The average gallon of milk costs about $3.50. There are sixteen 8 ounce glasses of milk in a gallon. $3.50 divide by 16 = .22 cents per 8 ounce glass of milk! Yes, that is less than one quarter for a glass of milk.


Here’s the grand total for my typical breakfast: 4 eggs at 17 cents per = .68 cents. One cup of cooked brown rice = .40 cents. A tablespoon of butter = .15 cents. That is a grand total of 123 pennies! I drink water, from the sink even. So let’s say that’s another, I don’t know, nickel for my glass of water from the sink. The grand total is now 128 pennies, or 1 dollar and .28 cents for my breakfast that contains more eggs and rice than yours should because I probably move much more than you do. It’s my job to be in shape and train others to do the same. (For those of you who are worried about my cholesterol levels because “eggs are bad for you” and I eat so many, no worries. I recently had blood work and everything is OK.)

So there it is. My breakfast, that you can have too, comes to a total of $1.28. If you decide to have milk with yours, you will increase the price by a quarter or so, but it will still be cheaper than an expensive coffee from you know where.


The above Frapa-full of empty calories-chino has about 600 calories, if it’s a Venti. That is over 100 calories more than the healthy breakfast recipe I just gave you. Let’s add a piece of Banana Walnut Bread to your Frapa-muy loco-chino from Starbucks too. Because bread goes great with anything. That’s another 490 calories! Oh what the hell, let’s round up. That’s 500 calories, for a grand total of 1,100 calories for breakfast. If you’re trying to lose weight, the Starbuck’s breakfast above is a no-no. It also costs about $7 bucks, if not more. That equals almost 3 of the brown rice and eggs breakfast I described before.

Stay tuned for other bland recipes to help keep the weight off. I say “bland” because a lady I was helping lose weight once asked me what I eat for breakfast. I said “Well I don’t have much variety…” she cut me off and said “yeah, you look like you eat pretty bland”. I took it as a compliment. Today’s motto is “Bland In The Name Of  Health”.

Testosterone Tuesday

Ladies, the following is exclusively for men so please stop reading. Why are you still reading? Just kidding, read and learn why men have an advantage over women when it comes to losing weight and how easy it is for them to increase that advantage without even exercising.

A few weeks ago a good friend of mine asked me to post information that will help men lower their body fat levels.

Here comes the bad, and what women feel to be unfair news and fact: Men have an average of 10 to 20 times more testosterone than women. Testosterone builds muscle. Muscle gain increases metabolism, and a higher metabolism aids in fat loss. Sorry women, please file your complaints with the “Human Evolution” department.

Men, if you want to lose fat resulting in muscle tone and definition, and if you want to stop adding notches to your increasing belt size, or even worse, having to buy new belts, OPTIMIZE YOUR TESTOSTERONE LEVELS!

Optimal Testosterone

I will not bore you with medical jargon regarding testosterone and other anabolic hormones for two reasons. One, I like to keep it simple. And two, endocrinology is not my specialty. But I did stay at a Holiday Inn last night.

Testosterone Optimizing Protocol.

1. If you have some excess pounds on your body, like 20 and beyond, losing weight will definitely aid you in increasing your testosterone levels and optimizing other hormones like insulin, cortisol, and HGH.

3 guys belly

2. Reduce your alcohol consumption. Drinking excessively can cause aromatization of testosterone, turning it into estrogen. Estrogen is the hormone that makes women women, and some men, womanly. This is one reason heavy drinking males have “man boobs” aka, “moobs”. Dudes with moobs probably don’t have optimal T levels. “YOU CAN”T HANDLE THE TRUTH!!’ ( This is not how man who played a Marine General should ever look. And a real former Marine should never look like this either). Marines are supposed to be lean-mean fighting machines.


3. I am not telling you not to drink, but if possible cut back on those adult beverages. You will lose weight and increase T levels in the process. Beer bellies are not in right now.


I don’t know if the above picture is real or not, but if it is real. WOW!!!

3. Reduce stress levels as much as possible. Stress increases cortisol, which is also a hormone. Cortisol and testosterone do not work together, like Republicans and Democrats. And although consuming alcohol is not the best stress buster for you, it does work, so choose wisely.Try to do stuff you enjoy and takes your mind off of things without drinking to de-stress. That is the best thing for you and your T levels.


4. GET YOUR SLEEP! I know, I know, we live in a society where it is almost a badge of honor to say “Oh I only slept 4 hours last night, and I feel fine”. Yes, that can be quite impressive, but that is not the best thing for you. And how do you feel with your”sleep deprivation” badge of honor? If you’re sleep deprived often, you probably feel like shit, you’re tired, get sick easily,and your face and eyes are all puffy much of the time.


The body recovers mentally and physically while you sleep. Why do you think that you have slept a third of your life. For the math challenged, if you are 30 you have slept roughly 10 years! Also men, you wake up happy (pitching a tent) in the morning because your body is busy at work during your sleep, producing testosterone. Your gonads are active while you snooze. GET YOUR SLEEP!

sleeping couple

5. Optimize your vitamin D levels. The best way to do this is…no, not a supplement. Get your man cave dwelling, air-conditioned loving, cubicle warfare participating, TV watching, sun screen wearing, afraid of skin cancer butt outdoors. Direct sunlight is the best way to optimize your vitamin D levels. I am not asking you to be in the sun hours per day, 20 minutes a day or so will do. Or you can really get creative and kill 2 birds with one stone by exercising outside. (The dude below is 41 years young).



6. Eliminate processed sugar from your diet. And if I here one my person tell me “Fruit has sugar, why is that ok?”, or “Healthy Homeboy you’re always advising me to cut back on sugar, but I see you eat fruit all the time, what gives?”, I think I’m going to have a real fit. I am talking about the sugar below.


7. Get some blood work done to find out if you are deficient in anything. Vitamin D, Zinc, B vitamin levels, and other stuff they can test you for is very important to know. You can also get tested for your Testosterone levels. That may answer questions like: Why are you so emotional all the time (excess estrogen)? Why are you so tired all the time? Why doesn’t your friend Woody visit as often as he used to? And why do you just feel like shit more and more? (Shit gets a bad rap. But in the end, it is just poop).

The above protocol should be done and committed to before any man over 40 even thinks about working out or taking one of the Testosterone supplements that are promoted everywhere to increase T levels.

If your yin-yang twins haven’t been working correctly lately, yin-yang twins produce T by the way, it is not because of a blue or yellow pill deficiency. My protocol will help those meds work better too.  I never lie when I write/blog, unless I am writing fiction. This is not fictitious.


Generic Cialis5

Stay tuned for workouts that will hep boost your testosterone levels. With the above protocol and a good workout routine, you will lower your body fat levels, increase muscle mass, and feel better in no time. Your significant other will be happy too.


Wednesday is Women’s Weight-Loss Day

Hello ladies. Thank you for taking time out of your busy day to read my blog. From now on I will try to focus on women’s health on Wednesdays.


I first want to apologize on behalf of all of society for constantly bombarding your brain, computer screen, ego, and self-esteem with images of beautiful women.


I get it Beyonce, and so does every other woman. You’re beautiful, talented, and wealthy. Advertisers, thanks for the one-thousandth reminder.

That’s not cool for you ladies, right? The constant and in your face reminders of perfect bodies with unblemished faces to match. I know, there’s a whole hella of a lot of photo-shop going on, but still. Sometimes when I go grocery shopping, I walk down the aisle with the magazines and stuff. I can’t help but notice the abundance of magazine covers reminding us of how beautiful this star and that star is, and many of those celebrities are women. Don’t idolize them, idolize yourself. It’s healthier for you. Trust me, you are beautiful too.

So, you want to lose some weight. I will help you in that department because it is what I am good at, and it is a bit of a duty for me. I will give you some rules, pieces of advice, or techniques you can try to implement in your weight loss plan. Remember, you are someones Beyonce just like I am my wife’s Jay-Z, minus the millions of record sales, owning sports franchises, ice (that’s diamonds), and private jet flights. So what, I bet you Sean Carter can’t speak Espanol like I can. I know him by Sean by the way. We go way back. And I know he doesn’t have mi cuerpo either. Me and Jay, I know him like that too, still get along. No envy on either side, just admiration from afar.


Now let’s get going with some rules and advice.

1. Write down your weight-loss goals. Make it clear how much you want to weigh. The human body works better when it knows what it wants.

goal set

2. Do not eat like a man. So what does that mean? It means that if you are a woman, and you said to me “Hey Healthy Homeboy, let’s go to dinner and discuss a plan for me to help me lose weight”, and I obliged. Once we get to the eating establishment and we both order our food, when the food arrives, your plate should not look like mine in quantity. I am 5’11’ and weight about 185 pounds. If you are shorter than me, you should probably weigh less than I do. In order to weigh less than me, you should eat less than I do, all of the time.


3. The following information piggy backs of the one you just read. A 20, 30, 40, 50, and 100 pound dog needs a certain amount of calories/energy to maintain its weight. If it goes over that amount, it will gain weight and not move efficiently. You, my dear lady friend, are the same. No, you are not a dog or pee in the woods. Well, I hope you don’t pee in the woods, unless your drunk or something. Back to my point though. Like a dog and other animals, you are a creature of a certain height and body structure, not big-boned, that has an optimal weight for your body to function most efficiently. Find and decide what that weight is, and eat and move accordingly.


All the dogs above have to eat for their predetermined size, we should too.

4. If you are trying to lose weight for health reasons, that is great! But I warn you, it will turn to vanity and you will start buying clothes to show off your slimmer figure. Your self-esteem will shoot to the moon, better yet to the sun, because that’s farther away than la luna.  And a woman with high self-esteem can accomplish anything. They are pleasant to be around too.

self esteem

Above, self-esteem and confidence to the max. You are a lady tiger, ARRHHH!

5. You have to move. You must do cardiovascular work 2 to 3 times per week for a minimum of a half hour at a time. Your body and heart will thank you for it. Walking leisurely is not cardio. Walking does burn calories, but for most people, it will not elevate their heart rate enough to get the true benefits of cardio training. Walking in the mall, an amusement park, in a museum, is just life and not cardio.


Walking fast and up a hill is cardio. Swimming, biking, playing tennis, or an aerobics class is cardio. Zumba is cardio. I don’t know if the Wobble is cardio though. Break-dancing is cardio too, but it’s hard. Yes, I was one of those kids that used to spin on my back on a piece of cardboard with a boombox blasting next to me in the early 80’s. Why didn’t my parents just put me in lacrosse or something to burn off all my excess energy?

pink panther graffiti

6. You must lift weights. Don’t worry ladies, you don’t have enough testosterone to get buff. Here are some benefits to muscle-building. Lifting weights increases your metabolism, yay! Lifting weights strengthens muscles, ligaments, and tendons, keeping your chance of injury in case of a God forbidden fall to a minimum. Lifting weights strengthens and increases bone density, keeping osteoporosis in check.


So there you have 6 pieces of advice that will go a long way in helping you lose weight and keeping it off. My favorite “Healthy Homeboy” rule for women is: Don’t eat like a man.

Please share this with every woman you know who is trying to lose weight.



Exercise and Fitness Mythbuster Alert!

Hello everyone. Today, let’s do some myth busting in regards to weight loss and fitness.

Myth #1: Women shouldn’t lift weights because they will get bulky or musclebound. This is false.


The truth is that women should lift weights because it boosts metabolism which will aid fat loss, obviously strengthens muscles, burns calories, strengthens bones by increasing their density, helps depression, helps coordination, and helps adds muscle tone.

Ladies, do you have any idea how hard it is to gain muscle by weight lifting? It is very, very difficult. If becoming musclebound was just as simple as going to the gym and pumping some iron, there would be buff men everywhere. Look around ladies, buff men that look like real life action figures is not the norm, at least not where I live.

The main reason that men are physically stronger than women is testosterone. Testosterone is a hormone that has many functions. One of those functions is building muscle, and that is why every year male professional athletes get busted for illegal testosterone use. The average man naturally has 10 to 20 times the testosterone levels of the average woman. Ladies, if you start taking testosterone to equal or exceed the testosterone levels found naturally in men, aka anabolic steroids, and lifting heavy weights and eating like a professional wrestler, you might look like this:

buff female

Or this…

buff woman

I do not have any proof that the ladies above took any testosterone, but it’s even difficult for a man to be as muscular and vascular as these ladies are.

Ladies, do not be afraid to lift weights. I promise you, you will not get buff.


Myth #2: If you stop lifting weights, the muscle you gained will turn into fat. This is a popular myth spread by those gym goers who stay in the cardio section and are allergic to weights. It is 100% false.

Just like gold cannot turn into silver, and steel can’t turn into cotton, muscle absolutely cannot turn into fat. And for those men out there who like to “bulk up” and gain fat because they swear they are going to turn the fat into muscle by summer time, that is impossible too.

Muscles on the human body are a group of tissues that require energy in the form of glucose to work, for the most part, and protein to rebuild. Muscles are very active on the human body, even when you are not moving.

muscle chart

Fat is stored energy on the human body that is ready to be used by the body. Fat is very inactive on the human body.

Myth #3: Sit-ups, crunches, and all other types of abdominal exercises will trim the waistline. This is false.


This does not mean that abdominal exercises won’t make your core stronger, if done correctly, they will. But the main way to trim your waistline is by losing fat, which equals losing weight.


The young lady above lost mucho weight, and as a result her waist shrank a great deal.

The inverse is also true. If a man has six-pack abs and he starts drinking beer and eating fast food almost every night, he will gain weight. The weight will be gained in the form of fat and increase his waistline size in the process, even if he does tons of ab exercises.

There you have it. Three myths blown up by Healthy Homeboy.