Diet Fat Loss Plans

Jonathan Wong asked:


After more than 10 years of experience as a Singapore Personal Trainer, I have made the observation that more than 90% of my clients require some form of fat loss to achieve the results they want.

Several really good coaches have come out with excellent fat loss manuals, methods and training programs. So how do you choose?

In this article I will be discussing my own experience with different fat loss protocols.

NOTE: ALL the methods below will not be effective without good nutrition. You need to eat enough protein, vegetables, fruits and healthy fats for this stuff to work.

Its been guessed that you need about 3-4 hours of physical activity PER DAY to overcome a poor diet and still lose fat. In our sedentary lives, we need to eat right for fat loss or else it just isn’t going to happen.

Method 1 – Long, Slow, Distance training (LSD)

Stair climbers, elliptical trainers, jogging, swimming, whatever. The main idea here is, “lets burn as many calories as we can during exercise”, and “lets make sure as many of those calories are from fat”. From an aesthetic perspective, the thought is “long distance, endurance athletes are thin, so to get thin we should do LSD training.”

In theory this makes alot of sense. LSD does burn alot of calories because it can be done (as the name suggests) for a LONG time. A larger percentage of the calories burnt are fat due to the “zone” at which these activities are done. However recovery is easy and you won’t burn calories outside of your exercise time.

In my time in the armed forces, long runs were very popular. In the process of training for a half marathon, we ran 12, 14, and 16km runs every week. What happened?…I got thin and weak. “Well at least he got thin” you might think but I got THIN not LEAN.

I had marginally visible abs but nothing like the ripped appearance you might expect from so much endurance training. I also lost 30cm from my broad jump and a few tenths of a second off my sprint times.

My bad experiences are the norm for people who use this method. In addition LSD takes a lot of training time and takes more and more as you get “better” at it and need to increase the distances and mileage.

Science also backs up these experiences. For fat loss, LSD is not even an improvement over diet alone.

An example of a LSD training program would be 45 mins of swimming 2x a week, and 45 mins of jogging 2x a week.

Does it work? – No, its ineffective and takes alot of time.

In other areas like rehabilitation and therapy, there is a place for LSD training. But there is NO PLACE for it in a fat loss program.

Method 2 – Metabolic Disturbance Training

The main idea of metabolic training is to create as much “disturbance” to the body’s systems so that we burn calories all day not just when we are doing the exercise. In addition, it maintains and even builds muscles and that’s important when losing fat.

This disturbance is so great that one study shows 9 times greater fat loss for this form of training when compared to LSD training. And the time spend exercising was far lower for the metabolic training group.

They just did such intense training during that exercise time that the body was burning above normal calories for up to 38 hours after the training session. WOW. The calories burnt DURING exercise was about 1/2 the LSD group, but the total calories burnt was far higher.

Whats happening? Lots of disturbance to the body’s state, so lots of adaptation. That adaptation is fat loss.

I have used this method extensively with clients and myself as well. It plain works. Fat melts off. The workouts are short (1 hour or less) and challenging. I have clients losing 10kg of fat in 2 months easily.

Here is a sample of a metabolic fat loss workout that was performed just a week ago by one of my fairly strong clients. Note A1, A2 etc mean that the exercises are performed one after the other, a “super-set”. All exercises are done with a 3 sec lowering and 2 sec lifting timing

A1: Stiff Leg Dead lifts x 12 reps rest 45s

A2: One handed Push ups x 6 reps/side rest 45s repeat A1 Total 5 super-sets

B1: Seated Cable Rowing x 12 reps rest 45s

B2: Barbell Lunges x 10 reps/side rest 45s Repeat B1 total 5 sets

C1: Stability ball sit ups x 12 reps no rest

C2: Shoulder external rotation x 15 rest 30 sec Repeat C1 total 3 sets

The training session ended with 10 mins of interval sprints on a stationary bike. The total training time was about 60 mins.

Does it work? YES!. This is THE preferred method of fat loss for my clients. Results are just about guaranteed, the body simply cannot keep fat around when its being worked like this.

Method 3 – Interval training

This method burns calories, and creates significant disturbance and post exercise calorie burn. It’s disadvantage is that it doesn’t do as well at maintaining/building muscles as resistance training (but its not nearly as bad as LSD). Interval training can really vary from a sprint(90-100% of your best) + a walk(20-30%) to a fast striding pace (75-85%) + a jog (40-50%) or anything in between.

I use some kind of interval training for all clients wanting fat loss. Its not as demanding on recovery as resistance training so it can be added to most training programs.

A sample interval session would be:

10 sec sprint cycle (100% effort) followed by, 20 sec slow cycle (30% effort) repeat 20-60 times depending on conditioning level. It only takes 10-20 mins but its really effective.

another example of a lower intensity (not as effective but less demanding on recovery ability and can be done more often)

30 sec fast cycle (80% effort) followed by 30 sec slow cycle (30% effort)repeat 10-20 times

Does it work: Yes. Intervals are a valuable fat loss tool in any training program. Not as good as Method 2 but intervals can be added in for added effect.

Method 4 – Strength training

This method focuses on retaining as much muscle as possible while letting fat loss occur through diet. The weights that you life should reamin heavy, and the number of reps per set should remain low. The idea is to make sure that we lose little to no muscle or strength during the fat loss phase.

My experience of this is a personal one. On a diet with few calories, I did not perform any intervals or LSD training because my calorie intake was to low to support those training methods. I went to about 5-6% body fat and had the “ripped look”. If I had used a different kind of fat loss training method, my muscle mass would have dropped and that would have been terrible news on a reduced calorie diet. Exercise volume (total weight lifted) must be kept low because we match this kind of training to a lower calorie diet.

A sample workout would look something like this

A: Barbell Squat 3 reps x 6 sets 120s rest between sets

B1: Barbell Row 5 reps x 3 sets 90 sec rest

B2: Military Press 5 reps x 3 sets 90 sec rest

C: Step up 5 reps/leg x 3 sets 90 sec rest

Does it work? Yes but the workout doesn’t burn that many calories and the disturbance is not as much as metabolic training (Method 2).

So far all I have given are the 4 main methods that are in use today. “So what should I use?” you ask. Ok It depends on who you are.

For a beginner to intermediate client (1 year hard training or less) with a fat loss priority, Use method 2 and 3 together. 30-40 mins of metabolic training + 10-20 mins of intervals will do the trick.

For an advanced client (great technique, strong for their body weight), use method 2, 3, and a sprinkling of 4 (1 in every 6 to 8 training sessions. 40 mins of strength/metabolic training + 10-20 mins of intervals

For a athletes in metabolic sports (lots of running around) who need to lose a bit of fat, use method 2 with a bit of 4. Sport training will take care of the “interval” requirements.

For athletes in a power/speed sport (sprints, throws, weightlifting) who need to make a lower weight class, use 4 with a bit of 3. Let a reduced calorie diet take care of the fat loss. Use training to maintain strength, power and speed. Also keep the intervals in the high intensity range. If your sport training has tempo runs or sprints, you can cut out the intervals entirely.

Hope this clears up any misconceptions about fat loss training. Once again you MUST eat cleanly for fat loss. Get to you goals quickly and wisely.



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Giselle Siegle asked:


Complete Guide Needed to Lose Body Fat

Seeing so many people looking for information about fat loss – lose body fat everyday, and the words they typed when they came to my website make me feel that they were crying for help.   And I would like to tell all of them who need help that I’m here for you – A Fat Loss Pro with a Fat Loss System is right here to help you!

A Fat Loss System needed to lose body fat

I can feel how you feel and how you need the help.  From my experience, you need a system that include everything you need for fat loss.  Because losing weight is a big life changing process, a journey, it can’t be done just by piece of information or a bit of tips, you need a system or a complete guild that include everything in order to achieve fat loss.

Just think for a minute, when you go on a trip,  what do you need for it? You need at least a compass that will guide you at a right direction,  a map and a vehicle to take you there.  Among those the compass is most important because if you get wrong direction no matter how good the map and vehicle you have, you will never arrive in your destination.

When it comes to weight loss, you need a complete guild to fat loss, and tools. Does every job or business need guidelines and tools? A carpenter needs screwdriver, a builder needs a hammer, a bodybuilder needs weights.

Regarding weights training, it can’t be done just by buying a gym membership without any professional instructions or coaching after someone told you – go boost your metabolism to aid fat loss, but only the people who don’t have metabolic syndrome (also known as insulin resistance) will gain muscles if do it RIGHT.

If you do have metabolic syndrome or insulin resistance (but you probably won’t know it yourself, it is a pre-diabetes syndrome), you will be unable to build muscles and lose weight.  I see those people at gym everyday, and they have not got any results after doing it for years, some of them even over ten years.

I also see people doing wrong at gym everyday. and they are not getting the results to build muscles either, because of ineffective exercises, although they work very hard and sweat a lot instead, they are at high risk of getting injuries.

There are so many people who failed in their weight loss because they did not have a system to help them to do so.  They failed because they did not have the knowledge,  the skills and the tools of fat loss.  They did not know exactly what weight loss is about (it can be muscle loss).  Weight loss must be fat loss – lose body fat not lose muscle.

They did not know how to lose weight or lose body fat and had been fooled by some exciting words or false promises. They were lost on their journey, frustrated and depressed – some of them are unable to lose weight and some of them regained the weight they lost.  Do you want the same results?   or do you want to lose some weight of muscles?  Certainly not!  You want to lose some weight of FAT!

A Fat Loss System needed by the beginners and the failures

If you just start weight loss journey you are reading this now, you are very lucky:-)  as you  know now how to lose weight successfully by a step by step system that can guide you on the journey so you won’t get lost as the others did.   What you need to do is just to follow the system step by step, lose the pounds from the first week and keep them off for ever.

If you have tried fad diet one after another but you are reading this now, you would understand more than those who have not yet tried the diets.  Why the diets did not work? because they are unbalanced and unhealthy, like Ornish, Atikins (read a report on low carb diet on my website),  Lemon Detox (watch a video on my website), they either eliminated fats or carbohydrates, or make you lose muscle mass in stead of losing body fat, so you will regain the weight you lost once you go back to normal food.  But you can successfully achieve your dreams by a system you have never seen before. .

A Fat Loss System needed by people wanting long term weight loss

No one likes to regain the weight he lost, and everyone would like to keep it off for good.  With a fat loss system,  you will not only lose body fat for now but also for your lifetime.

Why diets don’t work? because it is short term solution for long term problems. Take a look at the following – weight control facts:

30% of Americans are trying to lose weight and another 30% are trying to maintain weight.   Americans spend $30 Billion per year on diets and weight control plans.  Two-thirds who lose weight on diets gain it back within 1 year and 98% gain their weight back and more within 2 years.

It is obvious that losing weight needs a step by step system that including everything for you to achieve it.  A system will help you successfully to achieve weight loss for now and  for long term.

Find a right guide, start losing weight and changing your life Today!

You can find A Complete and Professional Guide to Fat Loss – Lose Body Fat for Now and for Long Term here.



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Skinny On Fat Loss asked:


However much we wish it was easy to lose belly fat quickly unfortunately this is not the case. It will require dedication and discipline to achieve rapid belly fat loss. However, just because it is difficult does not mean it cannot be done. Here are a few tips and techniques to help you lose belly fat quickly:

Contrary to popular belief a lot of crunches, leg lifts and other abdominal specific exercises will not help you lose belly fat quickly. It will surely strengthen your abdominal muscles though, and when you manage to melt the bulge around your middle away you’ll have a nice six pack to show off so the effort will not be entirely wasted.

You might be breathing a sigh of relief right now if you were not looking forward to an intense exercise program. Don’t get too excited though. Exercise remains a key component of any plan to lose belly fat quickly, and both cardiovascular exercise and weight training will be important for you to achieve your rapid weight loss goals.

Any form of cardiovascular exercise will be beneficial, and does not need to be of high intensity to achieve results. However, you will need to spend a minimum of 30-60 minutes a day if you want to achieve rapid belly fat loss. The reason for this is that your body will not start to burn fat immediately. First it will deplete your glycogen stores, and only once that reservoir has been drained will it turn to fat as an energy source.

Weight training is also important in helping you lose belly fat quickly. The development of lean muscle will actually increase your metabolism and serve as a fat burning furnace even at rest. Do not ignore weight training as part of your exercise regimen.

Finally, a proper diet cannot be ignored if you want to lose belly fat quickly. High fat foods like chips, burgers, and pizza are tasty and convenient, but you will never make any progress if you don’t limit these foods in your diet. They are fine as an occasional treat providing you’ve been adhering to your exercise program, but they cannot be a core component of your overall diet. Instead focus on foods like lean meats, vegetables, fruits, nuts and grains. These foods will give your body the energy it needs without the extra calories that erase your progress in your attempt to lose belly fat.

If you stick to these three simple techniques you should start to see the pounds melt off in no time at all, and if you add in regular abdominal exercises you could be sporting a ripped six pack next time you head to the beach.



losing body fat

praveen rathore asked:


There are several myths which discourage a fat person and divert his mind when he is trying to reduce his fat. A fat person always thinks negatively about the consequences of his fat reduction programme because of the myths and the fear which he is having in his mind which he came to hear from his surroundings.

 

                                                   I am going to tell you some myths and realities of loosing fat and its consequences. There are several points on which a fat person thinks before he starts his fat loosing programme. He thinks that how effective will be this programme and will he able to loose his extra fat without any bad effects on his body. Will he able to lead a normal life after loosing fat or he will have to compensate his fat loss in any other ways such as weakness, low immunity, anxiety and any thing like that. Some of these myths are mentioned below:-

 

Dieting programme sometimes harm you in return.

 

This is a common myth prevailing in society that if you are on a diet, it can prove fatal instead of giving you a healthy life. But it is not like true, as a dieting programme is just like a fat reduction treatment and a guide to loose fat if it is programmed sensibly. All you need to keep in mind is that your body must get all the important and necessary nourishments which are required for maintaining health. If you are on a diet and taking care of your body by supplying proper nourishment to your body it will never harm you. It has been observed that many countries people remains on fast for more than two days subsisting only on water, and if you are giving proper nourishment to your body you can be on a diet for months without any harm. A person may die due to many diseases which are associated with obesity, but never by dieting. Obesity is a result of imbalanced diet and dieting is a step in the direction of rectifying these faults.

 

Skin becomes loose and flabby after fat reduction

 

This is a baseless myth that skin becomes loose and flabby after fat reduction as skin has its own capability to shrink and expand. Flexibility is one of the most important qualities of the skin. Even if it can be seen in some cases, it is a temporary process and gets rectified automatically after some time. If we see some cases like, pregnancy and dropsy we can observe that skin gets it own shape after a particular time period. None of the fat reductions treatments affects skin like that.

 

Luster on face vanishes and face becomes pale and dull.

 

This is again a bluff that luster vanishes from a persons face following a dieting programme. If it is so in such cases it is also a temporary problem and face regains its luster and glow very soon. One who is under a dieting programme with an anxiety that he is going to have some side effects of weight loss, must know that all these problems are temporary and vanishes soon.

 

Digestive system becomes weak.

 

It has been  also came to listen that  if we loose weight our digestive system becomes weak as it has to change its working style and needs to adapt a new body structure .

This is ridiculous to say like that because after fat loss digestive system becomes healthier and improves its efficiency. It is over eating and not dieting which is responsible for digestive disorders. Fat free diet is always recommended to keep digestive system healthy. In a fat stomach there is a lot off cholesterol and extra mucus deposition which is responsible to digestive disorders and many fatal diseases.

 

Fat loss makes a person ill-tempered.

 

This myth is associated with the fact that carbohydrate controls the mood of a person. This is true that a person remains happy and easy going if his body is supplied with a proper amount of carbohydrate. But I do not know how a fat person becomes ill-tempered after he looses is extra fat. Is carbohydrate related to fat in anyway? No it is not. A slim person is also as happy as a fat person as both of them have a proper amount of carbohydrate in their body.

 In reality it is the fat person who is always target of fun and derision. When he looses fat,

He looks smart and shapely; he becomes more confident, cheerful and enthusiastic. A fat person is always under depression and has inferiority complex as he is always targeted for fun. Because of this he becomes mentally sick and that results in ill-tempered behavior. So it is always wrong to say that a fat person becomes short-tempered after loosing weight.

 

So never get carried away by these myths as there is no harm if a person tries to loose fat scientifically and rationally. He only stands to gain many things. So start your mission now to regain all the profits of fat loss and lead a happy life, cut fat build muscles and get rid of your fat belly.

 

 

 

 

 



weight loss diet

Andrew Veprek asked:


How someone views weight loss and fat loss will have a huge bearing on their attempts to become leaner. To many, weight loss and fat loss are viewed as the same and often are used interchangeably in normal, every-day conversation without complication. But for many a distinction needs to be made.

Fat loss can be defined as a reduction in body fat only and can change even when total body weight remains the same. For example, when someone follows a resistance training program, their muscle mass may increase and their fat levels may decrease, but because one change offsets the other, overall body weight can remain virtually the same.

Muscle and liver storage of glycogen (carbohydrate) and water can affect body weight without effecting body fat levels. Following a bout of resistance training, and assuming adequate nutrition has been consumed with sufficient amounts of carbohydrate, the muscle and liver glycogen (carbohydrate) stores are filled to capacity. And for every 1 gram of glycogen stored, 3-4 grams of water is also stored. (This is why muscles appear to be bigger and fuller the day after a weights session. The muscle hasn’t dramatically grown overnight; it’s just full of glycogen and water). This storage explains why even though body fat levels haven’t changed, total body weight can fluctuate on a daily basis.

When this process is manipulated, rapid weight loss is possible (and spot reduction – but that’s another article). Training depletes the muscle of glycogen and water, and if not replaced, the body becomes lighter on the scales and rapid weight loss is reported, albeit without a reduction in actual body fat.

This brings us to our definition of weight loss – a reduction in total body weight whether it’s from a reduction in body fat, muscle tissue, water stores, glycogen stored, liver glycogen stores or a combination of 2 or more.

Unfortunately, too many people fail to see the difference between fat loss and weight loss and mistakenly focus on total body weight, thinking that to reach their ‘ideal size’ their weight must be a certain number on the scales. This line of thinking has serious implications in terms of exercise adherence and motivation. For example, a minimal or non-existent reduction in total body weight can be seen as a failure even though a reduction in body fat has occurred. For those that fail, or simply refuse to distinguish between fat loss and weight loss, this may be enough to deter them from continuing with their exercise program.

Weight loss without an associated loss in fat is an unfavourable outcome. This usually means that muscle tissue is being lost and that’s bad news for your metabolism. Your muscle mass drives your metabolic rate so any reduction makes it harder to for your body to lose fat and to avoid gaining fat.

Another body composition scenario that may occur is that total body weight may stay the, with an increase in body fat and a decrease in muscle mass. This is common amongst retired sports people who cease training, resulting in muscle atrophy (wasting), but continue to follow the eating habits they had when playing and training. Although muscle can’t literally turn into fat, this is a common and reasonable description of what happens when people stop training and continue familiar eating habits.

So when someone is following an exercise program to lose fat, they must be aware of the distinction between fat loss, weight loss, and muscle mass. And realise that in all probability, if they include a resistance training component for muscle mass and metabolic maintenance, their body weight won’t change as much as their size will.



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