there's a linear relationship to an almost exponential degree between the amount of money spent on advertising, and how bad the product is. keep that in mind. your basal metabolic rate is THE largest calorie burner. dieting without exercise lowers your BMR. look at it this way, your BMR is responsible for 60-70% of every calorie you've ever burned. it really doesn't matter what you're doing, your BMR is what matters. Run three marathons every day of your life, it doesn't matter, your BMR is still burning more calories than the exercise. Granted, your BMR would be hugely increased via the marathons, but it's the BMR's doing that's keeping you lean. on average it burns about .9 calories for every kilogram of bodyweight you have every hour of the day and night. so if you weigh a 80kg (176lb) you're burning 72 calories per hour BMR only, not including any physical activity. that's 1728 calories per day. but bodyfat weight does not contribute to that at all. fat costs virtually nothing at all to maintain. if anything it actually probably hinders those numbers being as it's a natural insulator and the thermogenic warming effects when you're cold burns plenty of calories. so, lets say you now weigh 178 pounds with 10 more pounds of muscle, 10 less pounds of fat. already you're jumping that 1728 to close to 2000 calories per day without doing a thing. the BMR is simply maintaining your living tissues, and that's the amount of calories it's going to spend in doing it. so look at the long run here. lets say you want to lose weight, so you start waking up 5am every morning to work out, watch what you eat, and a month later you're 3lb heavier. discouraging huh? this is why everyone quits. here's the thing: providing you're not a moron in the weightroom, you now have 3-6lb more muscle contributing to a MUCH higher basal metabolic rate. don't judge the workout by "this one particular hour didn't cause me to lose weight" because i promise you, it is the most absurd assumption to think that you can ever lose any detectable amount of bodyfat by any means during the course of an hour. losing bodyfat comes as a result of raising your basal metabolic rate and PERMENANTLY burning more calories, 24 hours per day, not just for 60 minutes once during a day in the gym. one hour does nothing for you directly, i promise. remember, we're looking at the long run- that's what matters. i don't care how excited and optimistic and dedicated you are, no human being ever has dropped bodyfat via subpar cardio sessions and a positive attitude. change your BMR. that's it. that's all you can do. how? incorporate weights as a lifestyle, not a routine, and quit worrying about the bloody f'n scale, i swear to you, all those people you see standing on a scale worried about a number... no idea in hades what they're doing. that little scale has nothing to do with your body composition at all. your BMR does. change THAT. coffee: besides the fact that it stimulates your nervous system, which burns calories directly, it aids enzymes intended to mediate metabolic activity. it's not a bad thing. just don't be a complete panzy and need sugar and cream. if you're that much of a panzy, a) all the negetive effects far outweigh the positive, and b) you shouldn't be drinking coffee in the first place, you might as well just be having chocolate milk. START of foods in diet carbs, protein, fat, and alcohol. those are the four types of calories. we're not going to worry about alcohol since you won't be drinking any. and you won't be drinking any. the other three, carbs, fat, and protein all list the amount of calories they contribute to the total on the food package. read it, it'll say like 90 calories, 35 from fat or something like that. here's the deal, it's about 5-10% higher than that. the food manufacturers take into consideration the thermic effect of food, what it burns on the way in. the calories listed are the calories above that point that the food contains. why does this matter? first off, carbs, protein, and fat do not take equal amounts of calories to process, and 5-10% is just a ballpark figure. They just subtract a percentage of the calories to say that "this is an estimate of what your body will need to burn that it won't do automatically simply by eating it." and everybody's body has different responses of the thermic effect from the food. The amount you burn may be entirely different than the amount i do. But EVERYONE burns up more calories processing protein and carbs than they do fat. So in essense, the more fat a product has, the more calories your body must utilize that are unrelated to what it reads on the label. Besides that, the fat you eat can be sent directly to fat storage without any hassle and can be stored without energy utilization almost limitless. FREQUENTLY ASKED HEALTH-Q's steam rooms, dry saunas, etc. they slow down your metabolism. that's their function. to make you lose water, and slow your metabolism. i gather you understand the water loss aspect of it, you're sweating profusely the entire time you're in there. this causes you to lose various electrolites and create minor imbalances in your body. not horrible, but no benifit. the metabolism aspect comes in the form of adaptive thermogenisis. this is basically your body's naturally heating process. about 75% of all the calories burned go to heating your body. this does not mean 75% of every calorie you eat is only used for heat production, a lot of it is a biproduct of atp production - i.e. doing physical activity. what it does mean is that about 7% of all the calories you eat are used strictly for heat production unrelated to activity. 7% is a pretty big chunk. so when you sit in a heated area, your body doesn't need that- metabolism slows. sit somewhere cold, it may go up to 10%. but if the sauna feels comfy, go for it, there's just no benefit outside of how it feels whatsoever. so don't sit in there for your health.