Best Weight Loss Programs That Work

Xtreme Fat Loss Diet

The Xtreme Fat Loss program is all about helping you to burn fat as effectively as possible. Pretty clear based on that title, right? The diet uses a unique structure of dieting and workouts to help you reach your target weight and body fat percentage in as short amount a time as possible. The program has been designed to be done in a period of 25 days using 5 day cycle that comprehensively covers on specific exercises and diet that will maximize fat loss and at the same time maintain lean muscle mass. Within the program, there are high protein day, moderate Carb day, shake day, fast day and cheat day that are coupled with appropriate exercises to increase metabolism and boost fat burning. Read more here...

Xtreme Fat Loss Diet Summary


4.7 stars out of 15 votes

Contents: Ebook
Author: Joel Marion
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Xtreme Fat Loss Diet Review

Highly Recommended

I usually find books written on this category hard to understand and full of jargon. But the writer was capable of presenting advanced techniques in an extremely easy to understand language.

This book served its purpose to the maximum level. I am glad that I purchased it. If you are interested in this field, this is a must have.

Read full review...

AC What is the most counterintuitive tip you can give us for fat loss

LM Probably has to do with refeeds (periods of deliberate carbohdyrate overfeeding where you break your diet) the leaner you get, the MORE often you need to break your diet to keep it moving forwards. In both The Rapid Fat Loss handbook and A Guide to Flexible Dieting, if you compare the recommendations for free meals, refeeds, or the full diet breaks, they are performed more frequently for leaner individuals. This is because someone trying to from 10 to 8 bodyfat, their body is fighting back much harder than the person going from 30 to 25 . So while someone at 30 bodyfat may only be refeeding once every 10 days, someone at 8 may be refeeding every 4th day to keep metabolism from shutting down too much. During one of my own most succesful diets, I was refeeding for 5 hours every other day towards the end.

The Cardinal Rule of Losing Weight

Everyone knows how to lose weight and stay thin. All you have to do is burn more calories than you consume, right Well, it's not quite that simple, but there is a very scientific way of handling this challenge that virtually guarantees results for everyone who follows the same formula. And that formula is

AC Your Rapid Fat Loss manual sounds very interesting Can you give us a basic outline of what the program contains

LM Basically, the diet described in the Rapid Fat Loss handbook is a modified Protein sparing modified fast (PSMF). The PSMF has been around forever, it was classically used in cases of extreme obesity to generate rapid weight fat losses while sparing body protein (hence the name). Fat loss of 1 2-2 3rds of a pound per day are not out of the question in very fat individuals. So I took that approach and modified it further. I'd say my main change has to do with adjusting protein intake based on starting bodyfat percentage (lean people get more protein than fatter) and activity (which increases protein requirements). This has a secondary effect of actually changing the total daily deficit leaner people get a smaller deficit relative to their maintenance requirements. Along with that I added an essential fatty acid supplement. I also describe how to train on the diet (weight training being far more important than aerobics). Finally, I included free meals, refeeds and even a full diet...

Healthy Eating And Bodybuilding

The appearance of a bodybuilder is generally the fine figure of health, so it should be that a bodybuilders is the fine figure of health. For this reason, it is imperative that the bodybuilder adapts the healthy eating guidelines to suit his her nutrition. Some principles of healthy eating are not entirely in line with the ideal bodybuilding diet in order to achieve optimum results for example the average individual would not consume anywhere where near as much protein as a bodybuilder would. Some bodybuilders argue that a 'normal' diet is just not suitable for optimum muscle growth. I feel, eating a good diet is crucial in order to stay healthy, and staying healthy is, in turn crucial, for maximum training intensity and performance, as well as general well being and longevity. A healthy balanced diet is a concept shunned by many so-called 'bodybuilding nutrition experts'. It could be defined as 'enough of each nutrient being taken in as is being used up by the body's functions.'...

Losing weight the bottom line

Regardless of the nonsense you read in most diet books, losing weight is not fundamentally difficult. In my honest opinion, the last 30 years of research has told us all we really need to know about the topic. My grandmother knew how to lose weight before that but everybody knows that grandmothers know everything. The bottom (and rather simple) line is that you have to adjust your food intake (or activity levels) so that you're burning more calories than you take in. Over time, this causes you to lose weight (I'll be making a distinction between weight and fat loss in the next chapter). That's really it and I've joked that my job is to turn the idea Eat less, exercise, and repeat forever into a 300 page book. One of these days I'll write finish my magnum opus but for right now, this is what you get. Even the books that tell you that you don't have to count calories still ultimately trick you into eating less, by adjusting what you can eat (and sometimes when you can eat it)....

Good Eating Habits Are Built Upon A Foundation Of Motivation

Good eating habits are built upon a foundation of motivation. Let's get honest with ourselves for a moment. Is the difficulty in this particular situation in Eating to build muscle and lose body fat is a way of thinking just as much as it is a series of actions. Many bodybuilders get easily confused, frustrated, and eventually overwhelmed with the subject of proper nutrition. Rock-solid bodybuilding nutrition doesn't need to be complicated in order to be effective.

Where Do You Carry Your Weight

Where do you carry your weight Before you read any further, do a quick visual evaluation of your fat pattern. Put on a swimsuit, stand in front of a full-length mirror, and take a look at where your body stores fat. Be honest about what you see. Does your weight distribution follow the classic male or female pattern Or have you already crossed over into a high-risk reverse fat pattern Have someone take pictures of you from the front, back, and side. Put them up someplace where you can see them every day such as on your bathroom mirror or refrigerator door. These pictures will become your motivation to stick with this program, and you will use them to evaluate your amazing progress as you drop inches and lose body fat.

Aerobics For Fat Loss

Probably the most significant, if not the most startling, study completed comparing steady-state training to interval training for fat loss was done by Tremblay et al in 1994. This study was similar in design to the study I referenced earlier and even goes a step further. They took two groups, having one complete 20 weeks of endurance (steady-state) training and the other complete 15 weeks of interval-style training. When all was said and done, the endurance group burned 28,661 calories via exercise while the interval group burned 13,614. That's right The interval group burned less than half as many total calories. The researchers then adjusted for the difference in the energy cost of training and found that the interval groups lost 900 percent more subcutaneous fat than the endurance group-nine times the amount of fat.

A brief tangent Weight vs Fat loss

Although this trend is changing recently, most diet books tend to only talk about weight loss and I suspect that most dieters only think in terms of weight loss. In this chapter, I want to make a distinction between weight loss and fat loss before moving on to the meat of this particular booklet. If you have my Rapid Fat Loss Handbook, you'll recognize this as being the exact same text reused (why should I bother rewriting the same information) and you can skip to the next chapter. If you aren't aware of the distinction between bodyweight and bodyfat (and weight loss versus fat loss), please keep reading.

Weight versus fat loss they are not the same thing

In cases of extreme obesity, a bodyfat percentage of 40-50 or higher is not unheard of. Meaning that nearly one-half of that person's total weight is fat. A 400 pound person with 50 bodyfat is carrying 200 lbs. of bodyfat. The other 200 pounds is muscle, organs, bones, etc. Again, 200 pounds of LBM along with 200 pounds of fat. I want to point out that even if you never achieve 'healthy' bodyfat levels, even a small fat loss (10 of your current weight) can vastly improve health. So if you currently weigh 250 and lose even 25 lbs. and keep it off long-term, you will be healthier even if you are still above 'optimal' bodyfat percentage levels.

AC What are your thoughts on nutrition for fat loss

CM Nutrition is by far the most important component of a fat loss program. Of course exercise is crucial as well, but it very possible to lose fat by changing your diet it's a much slower process to do the same solely thru exercise. Folks need to focus on real foods foods that are loaded with nutrients, fiber, and allow them to lose weight quickly and healthfully, not those with a laundry list of ingredients, loaded with crappy ingredients. Diet and training are like two wheels on a bike you ultimately want both working to accelerate the process and keep your hard earned muscle.

Fats in the Diet and Good Health

The population guidelines in the UK aims for an average total fat intake of 30 - 35 of total energy intake, and the saturates polyunsaturates monounsaturates ratio should be approximately 1 1 1. But, if you are trying to lose weight this percentage guideline is considered too high. If your weight is fine, as a percentage of total fat intake, cut right down on saturated fat sources, eat moderate amount of polyunsaturates, include monounsaturates whenever possible, and eat oily fish at least three or four However, if you are overweight, cut right down

What you should expect during the diet

If you use the fat loss variant, you should be losing a pound or more of fat per week, while There are only one or two required supplements, although there are some that can be genuinely helpful. Beyond that, the diet revolves around basic foods that you can get at any supermarket (I assume that bodybuilders and athletes have no problem with protein powder). While I'll mention drug options to further optimize the diet, they are by no means required.

Dietary Guidelines for Americans

The US Department of Agriculture (USDA) and the Department of Health and Human Services (DHHS) prepared Dietary Guidelines for all Americans 2 years of age and older. (http fnic dga). The seven guidelines are 2. Balance the food you eat with physical activity - maintain or improve your weight. Dietary Guidelines for Americans For more specific guidance on food selection, the USDA and the DHHS developed the food guide pyramid in Figure 3-1.

AC Can you outline a very basic fat loss routine for our readers

CM My PhD work focused on the prevention and treatment of overweight and obesity. I like to tell people I spent 10 years in school learning that to lose weight you need to eat less and exercise more. There's no way to get around the fact that weight loss requires a shift in energy intake and expenditure, so you're expending more calories than consuming. Obviously where those nutrients are coming from is important, as is the type of exercise you do. You can lose weight and look like a skinny, fat person or you can lose weight and actually preserve some muscle mass to help burn additional calories. It's crucial to learn about optimizing your nutrient intake first if you're reducing your calories, you need to make sure the calories you're eating are providing a ton of nutrients a lot of bang for your buck so to speak. Focus on whole grains (or as I like to say think fiber, not carbs ), lean proteins, the omega 3's and other healthy fats, and of course fruits and veggies. It's important...

AC Do you work any differently with males and females Particularly in regards to fat loss

The only difference in my opinion would be their specific dietary needs, meaning preferences, allergies, etc and calorie needs. They both need a reduction in calories and need to focus on nutrient dense foods. They both need to train hard, hit the weights, and try to preserve as much muscle mass as possible. They both need some type of interval work to ramp up their fat loss. Females may have some more stubborn areas than males, but the training would essentially be the same, as would the diet.

The Food Guide Pyramid

You must have noticed the food guide pyramid on food labels. The USDA and the DHHS designed this pyramid to be a flexible dietary guide for Americans. Each compartment contains a different food group and the recommended number of servings that should be consumed daily. The primary energy-providing nutrient (Chapter 2) found in each food group is written in parenthesis. See Figure 3-1. Figure 3-1. Food Guide Pyramid Figure 3-1. Food Guide Pyramid Although this Food Guide Pyramid is found on most food labels, many people are unsure how to use its information. The most common questions are about serving sizes and how many servings should be eaten. Often people overestimate the size of a serving, thereby eating more kcals than they anticipated. Table 3-1 gives an estimate of the amount of food per serving for each food group and Table 3-2 lists the number of servings required from each food group to meet the various total daily kcals shown in the left column. Look up the number of...

How much dietary protein is necessary to prevent nitrogen losses

Without going into the details of protein requirements, which are affected by activity and are discussed in the next chapter, we can determine the minimum amount of protein which is necessary to prevent body protein losses by looking at two factors the amount of glucose required by the brain, and the amount of glucose produced from the ingestion of a given amount of dietary protein. Since 58 of all dietary protein will appear in the bloodstream as glucose (3), we can determine how much dietary protein is required by looking at different protein intakes and how much glucose is produced (table 1).

Taking Control Your Blueprints for Losing

Everybody knows how to lose weight and stay thin. Do you recall seeing the same sentence earlier in the book The reason why I've reiterated it here is that, for years, Americans have been obsessed with only one side of the crucial dieting equation the number of calories they consume. In one diet program after another, proponents have tried and failed to prove that reducing the intake of calories is the one and only answer to weight loss. Surveys show that 140 million Americans (about half of the population) are on diets right now but that 60 percent of Americans are overweight Even worse, past studies reveal that a full 95 percent of those who are dieting will fail to achieve permanent weight loss. To date, more than a hundred different dieting strategies have been devised. Most of them have been disseminated in book form, and virtually all of them claim that reducing calories is the Holy Grail, whereas nothing could be further from the truth. much as 60 to 75 percent of the total...

Dietary Fiber The Non Nutrient in Carbohydrate Foods

Dietary fiber is a group of complex carbohydrates that are not a source of energy for human beings. Because human digestive enzymes cannot break the bonds that hold fiber's sugar units together, fiber adds no calories to your diet and cannot be converted to glucose. Ruminants (animals, such as cows, that chew the cud) have a combination of digestive enzymes and digestive microbes that enable them to extract the nutrients from insoluble dietary fiber (cellulose and some hemicelluloses). But not even these creatures can pull nutrients out of lignin, an insoluble fiber in plant stems and leaves and the predominant fiber in wood. As a result, the U.S. Department of Agriculture specifically prohibits the use of wood or sawdust in animal feed. But just because you can't digest dietary fiber doesn't mean it isn't a valuable part of your diet. The opposite is true. Dietary fiber is valuable because you can't digest it

Getting Fit Vs Losing Weight

Getting fit means losing weight, doesn't it As you follow the programs described later in this book or come up with your own, you may find that you are not actually losing weight. If this is the case, don't panic you're probably healthier than you think. Studies have shown that people who are a little overweight but in good physical shape are healthier than people who are not overweight but not in shape. This means that the person in the next cubicle at the office who skips lunch two days a week and just nibbles at his her food the rest of the time may fit into smaller clothes sizes than you, but is not necessarily healthier especially if you are exercising and he or she is not. Just because you may not achieve your ideal weight right away or ever, perhaps does not mean that your exercise program is not providing you with tangible benefits like lower cholesterol levels, lower blood pressure, and increased cardiovascular efficiency. Keep in mind, too, that...

Section 1 Fat loss versus Weight loss

The primary distinction that dieters should consider is between weight loss and fat loss. Weight loss is easy Don't drink any water for three days and you will lose three to five pounds by the scale. This obviously isn't 'real' weight loss since it returns when you drink water again. Whether they know it or not, most dieters want fat loss to occur. Fat loss is a more specific type of weight loss. While this seems a trivial distinction, it is not. Without knowing where the lost weight is coming from (fat, muscle, or water), an individual cannot know whether their diet and exercise program is working optimally. Ideally, lean body mass (which includes muscle mass) will increase or stay the same while fat is reduced. In practice this rarely occurs. Any calorie restricted diet will cause the loss of some muscle through The ultimate goal in dieting is to see a drop in bodyfat percentage primarily through a decrease in fat mass. Increases in lean body mass will also cause bodyfat percentage...

AC What are your thoughts on nutrition for the typical client For lean muscle gain For fat loss

CJ I hate to make generalizations on topics because there are so many individual factors to consider but if I have to give a few generalizations, then I feel the average client makes the same basic mistakes which are poor portion control, poor meal timing, and inadequate protein intake. Let me explain these briefly. Poor Portion Control means that most people eat the wrong portion sizes of the wrong foods. It's usually too much fat and carbs followed by too little protein. Poor Meal Timing means most people eat the wrong classes and portions of food at the wrong times. The average American eats a carb heavy dinner at the end of the day. That's really not the best thing and many clients don't fully understand the benefits of appropriate carb sources pre and post workouts either. Inadequate Protein Intake is as it sounds. Protein should be consumed based on lean body mass, goals and how many meals per day you are consuming. Let's say you weigh 200 pounds and are looking to put on some...

Not matched to the dieter

Of course, this makes it very difficult to write a diet book since people tend to like having simple answers handed to them on a platter. It's a big part of why I haven't written the diet book I want to write yet, trying to factor in all the considerations I make in setting up a diet for someone and putting it into a coherent book form has been too much of a hassle to this point. The next to last chapter of both The Rapid Fat Loss Handbook and this book is my rough attempt to put some of my thoughts on the topic down, one of these days I'll get off my lazy butt and put them all down in one monster diet book. Anyhow, for some reason, both diet book authors and RD's are too arrogant (or too stupid) to realize that the same principle applies to diets there can't be any single approach that works for all people or all situations equally well. Of course, it takes less thought on the part of the person giving the diet advice (and makes writing diet books much easier). This type of approach...

What is flexible dieting

As the name suggests, and the last chapters sort of implied, the basic idea of flexible dieting is that you aren't expecting absolute perfection and strictness in your dieting behavior. Rather, small (or even larger) lapses from your diet simply aren't any big deal in the big scheme of things. Once again, let's put dieting into perspective here. Let's say that you have enough fat to lose that you may be dieting for one half to one year straight. Let's say that you've been absolutely great on your diet for the last 4-5 days or even the last few weeks. Now you come up against one of those situations that I mentioned in the foreword. Or let's look at a slightly different perspective. Say you've been on your diet just perfectly for the last 4-5 days (or longer). Now you get a craving for something sweet. Those cookies are calling but you're afraid that the one cookie is going to blow your entire diet. You resist and resist and resist until finally you give in and, because of the huge...

AC What are your thoughts on nutrition For mass gain For fat loss

CB Fat loss nutrition is not the same as generic, health nutrition recommendations that you will get from a registered dietician. When the dietician tells you to eat more brown bread and substitute special K for fruit loops, you will not make any progress in your advanced fat loss efforts. It's only when you choose to eat even HEALTHIER that you will experience advanced fat loss. To eat for advanced fat loss, you should focus on lean protein sources (preferably whole-food sources), all the green vegetables you can eat, raw nuts (not roasted in oil and salted), 3 servings of high-fiber fruit per day (increased if your personal metabolism can handle this and requires this), green tea instead of coffee, 6g of fish oils per day, and 3 servings of dairy products. That would be the starting point for an advanced fat loss food pyramid. Preferably all food would be organic. I find it very satisfying when it finally clicks for a client and they realize how easy it is to eat for fat loss, and...

Flexible dieting planned or unplanned

I think some people are able to be flexible dieters without hugely specific plans but I'm not sure this is the case universally. This is especially true for rigid dieters who are trying to adopt flexible dieting attitudes. My concern is that people will use the flexible dieting concepts I've presented so far in this booklet as an excuse to break their diet a little too frequently and I don't think that will work either. Losing weight still requires that you diet, I'm simply trying to make you understand that expecting yourself to adhere to your diet 100 without exception is generally a recipe for disaster. That is, it's a little too easy to say, on a daily basis I really need this cookie (or three) and I'm being a flexible dieter, and Lyle the diet guru said it was ok. But that's not going to cut it either. Instead, in a couple of chapters, I'm going to present a scheme where you sort of plan to break your diet (for varying amounts of time depending on the circumstance) based on your...

Dieting For Fat Loss

Calculating your total nutrient breakdown is a little more complex. As I said earlier, your diet will consist of 40 protein, 30 carbohydrates and 30 fat calories during this phase. First, we will calculate your total amount of protein in calories. Simply multiply 1,800 (total caloric intake) by .40 (40 ). This gives us 720 total daily calories of protein. Next, we need to determine how many grams this 720 calories contains. Since protein has 4 calories per gram, we just divide 720 by 4. This gives us 180. Now we know we will need to eat about 180 grams of protein each day. To find out how much we eat at each meal, just divide that number by 6 (number of meals). This gives us 30 grams. So, to get 40 of my total calories from protein, I have to eat about 30g at each meal. Here it is again

Determining Your Daily Calorie Intake For Maximum Muscle In Minimum Time

When determining your calorie intake you need to be aware of some of the pitfalls most people fall into. Now the formula I 've developed for you works very well. In fact you will notice within the first 7 days if you are following the diet right. I'm going to share with you my nutrition formula I used during my program. When I used this formula for calorie intake I had gained 7 lbs. of muscle in only 7 days Your next step is to find out your calorie intake taking into account your daily activities. Once you categorize yourself take the total calories from the previous step and multiply it times the activity factor. This is the daily maintenance calorie intake for this person to stay the same weight. Now as you know, you need a positive calorie intake to gain muscle. But you don't want to put on fat while you are doing it. So adding 500 calories will put you in the optimal range of gaining muscle without all the fat.

A case study on flexible dieting my mom

Ok, I want to make it clear that I dislike diet books that throw testimonials at readers, for the simple fact that it's far too easy to pick and choose from super successful folks and to ignore failures (who typically quit using the diet anyhow). Basically, I consider the use of those kinds of testimonials to be a little disingenuous in the first place. So in presenting my mom's experience with the concepts I'm talking about in this book, I want to make it clear that they are meant to be as an example only. I offer it not as proof of the concepts I'm describing but a real-world example of how someone applied them. My mom, as is the case with most dieters, has ridden the standard diet rollercoaster for quite some time. While certainly not fat, she has carried perhaps 30 pounds of extra weight with most of that coming after menopause. Diets, for her, were generally an all or nothing affair moving from one extreme of another. Several years back, and I'm not sure how much my badgering of...

Quality Weight Gain Formulas

Quality weight gain powders will always have their place in the bodybuilding market. I do not mean the ridiculously mega high calorie crash weight gain formulas full of simple carbohydrate and fats mentioned in Chapter 10 but the moderately high calorie, high protein formulas such as N-Large2 (ProLab Nutrition) and Pro-Mass (Chemical Nutrition Products). Typically these are 5 - 600 calories per serving and approximately 50g protein, and can be mixed with water or skimmed milk. Weight gain formulas are definitely not necessary for every bodybuilder, especially not for the hefty built endomorphic type physique. Nor would I recommend them for someone who is trying to keep their body fat down. However, quality weight gain powders are an invaluable aid for the skinny newcomer who struggles to eat enough food in order to put on quality weight. They are also useful off-season for more-advanced bodybuilders with a fast metabolisms and busy lifestyles to add a few more quality calories, which...

Counting Calories to Gain Weight

Watching your calories seems to be the number one ingredient in almost all diets to lose weight, and is also significant if you are trying to gain weight. What exactly is a calorie A calorie is the measuring unit for heat and energy in the body. You need calories to create energy for any physical activity, even just sitting there. The more calories you consume the more energy you are storing for physical activities. If you use up all the calories through physical activity then you will start to slim down. If you take in more calories and release less energy, those calories build up and you gain weight. It's that easy. How many calories is enough Every diet book is usually supplied with a chart, which shows you exactly how many calories you should consume a day. However, you are different, you are a bodybuilder. Your calorie intake cannot be determined by a chart, because, a body builder has totally different requirements. Subtract 3000 from 3750, you come out with an additional 750...

Breaking fat loss plateaus

A reality of all fat loss diets is the dreaded plateau. Although the exact reasons are unknown, the body eventually adapts to the diet and fat loss slows or stops completely. The typical approach to breaking plateaus is to either decrease calories further or increase activity. Since calories can only be taken so low and only so much exercise can be performed each week, other strategies to break fat loss plateaus are necessary. Due to the differential nature of the SKD TKD and the CKD, they are discussed separately.

Take a week off the diet

Although this goes against everything most dieters have been conditioned to believe, sometimes the best strategy to break a fat loss plateau is to take a week off of the diet and eat at maintenance calories. Some individuals choose to remain ketogenic, simply increasing their caloric intake, while others prefer to return to a carbohydrate based diet. The body ultimately adapts to anything including diet and calorie levels. Taking a week off of the diet can help raise metabolic rate as well as rebuild any muscle which may have been lost. However, fat gain during a one week break is generally minimal as long as individuals do not overdo caloric intake. Keep in mind that adding carbohydrates back into the diet can cause a rapid but transient weight regain for individuals on an SKD or TKD.

What Is Your Goal Weight

Ted Asher set himself a goal weight of 170 pounds when he began Atkins. At five feet eight inches tall, this 34-yearold had reached a modestly prodigious 227 pounds. Could it be his bachelor's breakfast of two Pop-Tarts washed down with a can of soda And perhaps that nutritional approach was causing his occasional bouts of gastrointestinal distress One weekend Ted read an earlier edition of this book and started doing Atkins. If you don't recall ever being a weight you were happy with, the Body Mass Index (BMI) chart on the opposite page should give you a ballpark figure to aim for. Be aware that the BMI is just a guideline If you are very muscular, for example, your BMI will often come out too high. You'll see that the BMI chart gives you numbers at the top. By checking your height and weight below and running your finger up the column to where the BMI figures are, you will find your BMI number. Based on these figures, the federal government has announced guidelines that create a new...

Cutting Carbs Fat Loss

As body fat levels begin to decline, the hormonal milieu changes. Insulin levels change. In response to eating carbohydrates, the lean body outputs less insulin while the heavy body outputs more insulin. More insulin is related to greater body fat. As a person leans down, he gains some momentum in that his hormonal response to eating carbs changes, facilitating fat loss. Likewise, as body fat levels drop, the individual will no longer have to curtail carbs before going to bed as lean folks do not experience a compromised GH output with sleep.

AC Tom you are known in the industry as a Fat Loss superstar What are your thoughts on nutrition for fat loss

Nutrition is the most important factor of all for fat loss. The ideal approach combines nutrition, strength training and cardio, but even one major mistake in your diet can completely prevent you from cutting body fat and fixing a poor diet alone can create some rapid and dramatic changes in the physique.

The rest of the diet vegetables EFAs water and supplements

Compared to dealing with protein intake, the rest of the diet is fairly simple. With the exception of peas, carrots and corn, and beets (the starchy vegetables which contain a lot of carbohydrate) which are off limits except in tiny amounts, you can (and should) eat basically an unlimited amount of vegetables. This will give you something crunchy to chew on, keep you full, and keep you regular. Veggies can also provide snacks in between meals to help keep hunger at bay. Since you probably need extra sodium anyhow (see below), a cucumber or bag of celery and a salt shaker can help with munchies for snacking. Vegetables also provides myriad nutrients that are valuable to health. A potential problem is what to put on top of those veggies since most salad dressings and topping contain either sugar or fat. Lemon juice with spices is always an easy option and some of the vinegar based dressings (vinaigrettes) are essentially calorie free. I've listed some 'free foods' at the end of the As...

Growth Hormone A Spark Plug For Fat Loss

Another reason to avoid late night carbohydrates or to lower carbohydrate intake in the evening hours is to harness the body's output of growth hormone. Growth hormone (GH) is released upon falling asleep usually within 30-90 minutes. Growth hormone is a powerful stimulus for the individual wishing to shed fat and hold onto lean muscle mass as GH initiates a moderate shifting in fuel sources so the body burns a greater percentage of fatty acids - the backbone to body fat. When the shift occurs, the body burns a smaller percentage of glycogen or amino acids. It's the ideal solution for the individual lifting weights to lose fat and add lean body mass. Kicking up GH amplifies the changes that occur with hard weight training. Namely the burning of fat while preserving lean muscle mass. Even the non training individual can benefit by reducing carbs at night. The dieter's goal is to lose fat and to hold onto as much metabolic friendly muscle as possible. Yet we learned dieting can cause a...

As Your Weight Loss Slows

As you keep raising your level of carbohydrate intake (and even if you don't), you'll notice a slowdown in the rate at which you lose weight. How soon you notice those changes is another major tipoff as to how great your metabolic resistance to weight loss is. During Induction (20 grams of carbohydrate), you may have been losing 5 pounds a week. In the first week to ten days some of that loss was water weight, since the program has a strong diuretic effect. If you continued doing Induction for a few more weeks, your weekly weight loss probably slowed down, as you were losing primarily fat, perhaps up to 3 pounds a week. On the other hand, if you chose to leave Induction with 30 or more pounds still to lose, you may not be happy with a major slowdown. In this case, I would urge adding carbohydrate very slowly, staying for two or more weeks at each 5gram incremental level. In either case, whether you are adding 5 grams each week or every other week or even less often, you'll increase...

AC Ok youve got 8 weeks to get Mr Smith ready to be a Hollywood action hero Hes about 30lbs overfat What do you do

Smith lose the most fat possible in 8 weeks and push hard for a results not typical type of transformation, but I wouldn't guarantee 30 pounds of fat loss. That would be quite a feat for a genetically average person who is not using drugs. If he wants 30 pounds of weight loss and he doesn't care if a lot of it is muscle and water, that would be easy, but I would be sure to explain the difference between fat loss and weight loss before we started. I would tell Mr. Smith that if we achieve 1.5 - 2 lbs of fat loss per week we are doing well and if we have a week with 2.5 - 3.0 lbs of fat loss, we are doing fantastic and that would be better than average results. In the first week going on restricted carbs, greater weight loss would be likely, but that initial weight loss will include water weight. Weight training would be 3-4 days a week and we would maximize it for fat loss with brief rest intervals, compound exercises and a lot of supersets. Cardio would probably be...

Can You Build Muscle And Lose Body Fat At The Same Time

One question I am continually asked is, Is it possible to lose body fat and gain muscle at the same time My answer is an emphatic YES First of all, to build muscle, you must constantly overload the muscles in the gym. Heavy training is of utmost importance. Even when you are on a calorie-deprived diet to lose body fat, you must be mentally tough and continue to train heavily to preserve and even build muscle mass. And, as I've discussed several times already, back up heavy training by eating high-quality protein on a consistent basis. To lose body fat and still gain muscle, you must really watch your diet closely. Keep your daily caloric intake below your maintenance level. When you reduce your calories, be sure to keep your diet high in quality protein. Most of your calories should come from your carbohydrate consumption. Of course, watch your fat intake.

Losing Fat Without Trying On A Baseline Diet

Increased Metabolic Rate faster fat loss Small fat loss (with no cut in calories) is due to Recall from a previous chapter, I said that I do not recommend drastically altering training for contest preparations. Whatever gave you that muscle in the first place will be the same thing to enable you to hold it while dieting. Instead, allow your fat loss to come from dieting and cardio work. First a couple of notes on dieting. Dieting alone is not selective at fuel burning. For those who diet (without exercise) half the fat loss comes from fat and the other half comes from a loss of muscle. Therefore, the dieter who loses 20 pounds has failed to alter his body fat level. Instead he loses 10 pounds of fat and 10 pounds of muscle mass. The person who adds cardio work has similar problems. Cardio work accelerates fat loss but does nothing to cause a retention of muscle mass. The dieter who performs cardio work

Controlling Your Weight

During the past two decades, as the number of overweight Americans has bounced upward like a rubber ball, the incidence of obesity-related conditions such as Type 2 diabetes, high blood pressure, and heart disease also has risen. The challenge (as always) is to set, reach, and hold a healthful weight. Three chapters in the new Dietary Guidelines ( Adequate Nutrients within Calorie Needs, Weight Management, and Physical Activities ) lay out some clear, um, guidelines.

Ending the Diet Introduction

I imagine most dieters are familiar with the statistics showing that something like 90-95 of dieters regain all of the weight that they lost on a diet. Now, there are many reasons that people regain lost weight and fat and it's a topic I cover in greater detail in my book A Guide to Flexible Dieting. In addition to all of the other myriad reasons people regain all of the lost weight, a big factor is that people seem to think that a diet is short-term only, that once they've lost the weight they can just go back to their old eating habits and somehow not get fat again. While it would be nice if it worked out this way, it isn't. If you go back to the way that you used to eat (what made you fat in the first place), you'll just get fat again. Which means that, to maintain the weight fat you've lost, you have to maintain at least some portion of your diet and activity habits. That's the topic I want to address in the next several chapters, how to move from dieting into a maintenance phase...

Option One Go back to your old eating habits and get fat again

While I certainly don't recommend this option, I realize that it's what some people who used this diet (or any diet for that matter) are going to do. This is especially true of those individuals who used the diet as as purely short-term thing, to drop weight fast for a special event (wedding, high-school reunion). If you really don't care about getting fat again and want to throw away all of the effort you put into dieting, I can't really stop you. So go back to your old eating habits, get fat and be happy (or at least tell yourself that you are). That's all I have to say about this.

Dealing With Weight Gain

But even with flexibility and great food, you can come upon a patch of trouble. What if you're happily eating away and feeling great, and then suddenly you notice those awful pounds and inches are staging a revival Since you are in Lifetime Maintenance, I know that you've reached your goal weight. Therefore, you're probably no longer in lipolysis, which, by definition, involves an element of fat loss. Newly slim people are no longer trying to shed pounds, and so they don't burn fat for fuel most of the time because they're above their CCLL. At your goal weight, you are, in fact, pretty finely balanced in your carbohydrate intake. Nothing is exact, of course. Life has a way of changing and your weight will, in fact, constantly shift up and down by small increments. The most convenient way to maintain your best weight now is to not ever let that up get too far out of hand. If it does, you may find yourself sliding down an uphill path, to coin a phrase. I recommend that you know your...

Zero carbohydrate or very low carbohydrate diets are the best way to lose body fat permanently

However, it's true that some people lose weight more quickly on a low carbohydrate diet (that's not the same thing as saying carbohydrates are fattening.) It's also true that almost every bodybuilder or fitness competitor uses some variation of the low carb diet to prepare for competitions. Despite these facts, very low carb diets are not the ultimate answer to permanent weight loss. At worst they are unhealthy. At best they're a temporary tool that should be used only for short periods to achieve specific fat loss goals (preparing for bodybuilding competition, for example). 1) Very low carb diets are difficult to stick to. If you remove most of your carbohydrates from your diet for a long period of time, you're setting yourself up for a relapse. The more you cut back the carbs, the bigger the rebound will be when you put carbs back in. That's why 95 of people gain back all the weight they lose on a very low carb diet. fine). In the absence of carbohydrates, you can eat fat with...

RULE 2 Cardiovascular exercise needs to be used as a tool to burn extra calories and thus facilitate fat loss

At the end of the day, losing fat is a matter of creating a slight (notice the word SLIGHT) caloric deficit in order to start losing weight in the form of fat. This caloric deficit can be created through either an increase of activity, a decrease in caloric intake or both. My strategy to save muscle as I go down is to do the minimum amount of cardiovascular activity that I can get away with at the time while keeping the calories as high as possible. When I plateau, then I either reduce calories slightly again or increase the cardio a bit more to get things rolling once more.

Exercise and fat loss

Having examined the physiology behind the different types of exercise, it is time to examine the effects of exercise on fat loss. There are a number of misconceptions regarding the role of exercise in fat loss. One of the many misconceptions about is the overestimation of calories burned during and after exercise. As well, there is great debate about the 'best' form of exercise when fat loss is the goal. In general, people tend to over-emphasize aerobic exercise for fat loss while downplaying other forms of exercise, such as interval or weight training. Recent research highlights the benefits of weight and interval training for fat loss. In addition to the type of exercise done, total caloric intake has an impact on fat loss when combined with exercise. At moderate caloric deficits, both weight training and endurance exercise can increase fat loss. However, if caloric intake is too low, exercise can have a negative effect on fat loss.

To Increase Fat Loss and Accelerate Muscle Building Alternate Between Training For Max Fat Loss Days and Training For

95 of people start a diet and for the first few weeks to a month later everything seems to be working fine Then things change Progress comes to a halt and after a few unproductive weeks so does your will to continue to diet So what do you do when your fat loss routine isn't losing fat Well The Detailed Dieter never has this fate because of a jealously guarded secret Alternating between the two eating plans on the Pre Post Workout Schedule Below The usual halt in fat loss caused by a negative fixed calorie diet plan is avoided as a result of giving the body the overload shock of calories after the workout. Muscle growth is fueled from the carb load which is much more effective after intense weight training The chances of the excess calories storing as fat are low as hungry muscle cells suck up every last carbohydrate Give them what they want and prevent your body from rationing its food supplies at the same time Spells increased muscle and accelerated fat loss

AC What are your thoughts on nutrition for the typical female client For lean muscle gain For fat loss

LI I think that the typical female client doesn't have a well thought-out or adequate nutritional plan and just eats haphazardly. Nutrition should be planned out and written down just like a training program. You need comprehensive testing by a competent nutrition professional to know what you need and don't need as far as micronutrients and the exact amount of macronutrients to help you reach your goals. Training for lean muscle gain and fat loss go hand in hand and so should nutrition for lean muscle gain and for fat loss. Most women probably need to eat more red meat and less complex carbohydrates like breads and potatoes.

Dieting without exercise

The most common approach to fat loss for most people is to simply restrict calories without exercise. The biggest problem with weight loss by caloric restriction alone is an inevitable loss in lean body mass (LBM), with a large part of the LBM drop from muscle stores, and a drop in metabolic rate. The more that calories are restricted, the more the body lowers metabolic rate to compensate. This reflects the body going into starvation mode to prevent further weight loss. Depending on the amount of caloric restriction, the addition of exercise may or may not have benefits in alleviating or preventing this drop in metabolic rate. When food intake invariably increases again, the lowered metabolic rate makes the change of fat regain very likely. As many individuals have found out, dieting by itself is not effective for long term weight loss. In fact a recent analysis of studies shows that weight maintenance is much better when individuals include exercise as part of their weight loss...

Exercise with lowcalorie dieting 10 below maintenance to 1200 caloriesday

With a moderate calorie restriction (from 10 below maintenance to approximately 1000 calories below maintenance) without exercise, there is inevitably a decline in resting energy expenditure and a loss of muscle. When exercise is added fat loss increases and the loss of muscle decreases. The drop in metabolic rate is also decreased. (22-25). Resistance training alone, combined with a slight calorie restriction causes greater bodyfat loss and a maintenance increase in lean body mass than just restricting calories alone (24,26). Essentially, the caloric deficit causes the fat loss and the weight training signals the body to keep the muscle so that only fat is lost. This is an important consideration. From a calorie burning perspective, aerobic exercise and caloric restriction are essentially identical. Aerobic training alone, while increasing fat loss in some studies, does not generally increase muscle except in very inactive individuals (24) . Remember that adding muscle raises...

Here are the reasons why exercise not dieting is the superior method of losing body fat

Exercise - aerobic and weight training - raises your metabolic rate. Dieting decreases your metabolic rate. 2. Exercise creates a caloric deficit without triggering the starvation response. 3. Exercise is good for your health. Dieting is harmful to your health. 4. Exercise, especially weight training, signals your body to keep your muscle and not burn it for energy. Dieting without exercise can result in up to 50 of the weight loss to come from lean body mass. 5. Exercise increases fat-burning enzymes and hormones. Dieting decreases fat burning hormones and increases fat storing hormones. If anyone ever tries to sell you a program for losing weight and it doesn't include exercise (it's just a diet ), hold on to your wallet and run for cover. Even if you could get lean without exercise, you should be working out for your health anyway, not just for cosmetic reasons.

Dont confuse Weight loss with FAT loss

Your body is 70 water, so it's easy to lose weight quickly. Any diet that dehydrates you will create quick, dramatic weight loss. Want to lose 10 pounds over the weekend That's easy Just stop drinking water Of course that would be pretty dumb and pretty dangerous too, but that's exactly what you're doing when you lose weight that quickly (you're simply dehydrating yourself - or even worse - you're losing lean body weight too ) In their position statement on Proper and improper weight loss programs, the ACSM recommends losing weight at a rate of no more than two pounds per week. You can reach virtually any fat loss or fitness goal that you're truly committed to. However, you must be patient there are definite limits to how quickly you can safely achieve fat loss.

Create Good Food Habits

You've already learned some new eating habits and I would like to see you extend that ability further. You can learn not just what to eat, but how to treat food in general. Eat three meals a day-or four or five smaller ones. Skipping meals leads to unstable blood sugar and cravings, which might allow your bad habits to kick in. If you're not staying on the program as perfectly as you should be, start a food diary and carry it around with you. This is an excellent way to bring your eating behavior to the forefront of your conscious mind.

Back To Dieting

That group of individuals, who was simply taking a diet break will be moving back into dieting (where fat weight loss is the explicit goal) and I want to make a few comments about that. Basically, such folks will diet down for a while, take a break, diet down further, take another break. At some point, obviously, they'll move into maintenance just as described in the previous chapters. I think this approach is better almost without exception (the exception is dieters under a specific time frame) and wish more people would do it.

Can you gain muscle while losing fat

20.30 When in muscle-building mode, minimize the fat you gain (but you almost certainly will have to gain some fat). If you overdo fat gain while building muscle, switch to a fat-loss program for a few months, to reduce your bodyfat to no more than 12 (for a male). en get back into gaining mode, assuming you want to build bigger muscles. But adjust your caloric intake so that you add muscle but less fat than before. Whenever you hit 15 bodyfat, change modes and trim back to 10-12 . If done properly, each time you trim back your bodyfat you will have more muscle than the previous time. When you know what you are doing, it is easier to lose fat and keep your muscle than it is to build muscle in the first place. Getting bigger muscles is the hardest part.

How Your New Eating Habits Will Help

On low-fat and low-calorie diets, people can do serious harm to themselves by overexercising. When the body isn't getting enough protein from food, it turns to its only source of non-dietary protein muscle. The body will actually begin to consume its own healthy muscle tissue. If you think this happens only to starving people in developing countries, you're wrong. Do you know someone who eats half a bagel and fruit for breakfast and a salad and diet soda for lunch And then goes to the gym right after work Where is her body going to find the protein to fuel her for those forty-five minutes on the stair-climbing machine It will turn to the very muscles she's trying to build and tone-not to the fat cells she thinks she's burning. The other benefit of a controlled carb nutrition program is that your metabolism won't go into starvation mode when you start exercising. Consider this When you restrict calories and increase exercise, your body reacts just as it would when we were cavemen. As...

The fuelling processdietary advice

Over your training period to a more suitable source of fuel. You will very possibly find that what I advocate will not require a great deal of change from your current eating habits just remember that if you up the level of yourtraining, you will need an increased food supply of the right sort.

A final note about moderate dieting

As with the crash diet, it is more than possible to diet for too long at a stretch and frankly, I think that most people do exactly that. Basically, they stay in diet mode forever when they'd do better, in the long run, breaking up their dieting phases. As well, and as discussed in much more detail in A Guide to Flexible Dieting (being released at the same time as this booklet), incorporating free meals, refeeds and full diet breaks still applies to more traditional moderate dieting. The only difference, really, is that the full diet breaks don't need to come quite as often. For the average category 1 dieter, I feel that 4-6 weeks of straight dieting is about the maximum (occasionally, 8 weeks can be acceptable). After that, a 2 week diet break should be undertaken as described in the past chapters. If further fat loss is necessary, they can move back into moderate dieting. As well, and in contrast to the PSMF, category 1 dieters should incorporate free meals once or twice a week....

Managing Obesity after Menopause The Role of Physical Activity

Obesity is an epidemic on a global scale 1 , posing a major threat to human health and well-being as well as consuming a large part of health care costs. The health hazards associated with being overweight are numerous including increased all-cause and cardiovascular mortality, diabetes, hyperlipidemia, hypertension, cancer and more. Post-menopausal women, deprived of the protective effects of endogenous estrogen together with negative environmental factors, have an increased tendency for gaining weight and its associated metabolic syndrome 2 . A major cause for the weight gain is lack of sufficient physical activity (PA). Additionally, PA is paramount in managing obesity and combating weight gain, including in the postmenopausal years 3-5 . Obesity Prevalence, Causes and Consequences Almost one fifth of US adults are obese, having a body mass index (BMI) of over 30, and over 19 million American adult women are obese 6 . Almost one half of the women in the western world are...

Fat loss aids

Although there is no magic pill which can cause fat loss without effort, there are supplements which can be combined with dietary changes and exercise to hasten fat loss and or limit muscle loss. These types of supplements work through a variety of mechanisms including increasing caloric expenditure, preventing a drop in metabolic rate, decreasing the amount of lean body mass lost while dieting and decreasing hunger when calories are being restricted. Fat loss aids can generally be grouped into three categories thermogenic agents, appetite suppressants, and 'fat burners'.

Do you need to exercise to be on the diet

This won't be an issue to the bodybuilder in training, but if you're passing along the diet to a spouse or friend, you should point out that exercise should be a part of this, or any, diet. We're looking to get all aspects of a person's diet and lifestyle to work together synergistically. One of the advantages of this diet is that it will aid the dieter in retaining muscle mass as the fat departs. Exercise only enhances this effect. Exercise also increases the use of free fatty acids and decreases fat buildup. You'll lose weight faster and look better if you exercise with the diet. When you add in the positive effects

Ill Brinks Fat Loss Revealed

Fat Loss Revealed To begin your fat loss journey. You'll receive instant access to the FLR Program both the 334 page best selling e-book AND 12 months free access to the FLR Members' Zone, complete with 220+ brand name supplement reviews, sample diets and charts, personal advice from my qualified, experienced moderators, the Diet Planner, Meal Planner, Nutrition Database, articles and exercise videos. And remember, your satisfaction is 100 guaranteed Hope to see you soon in the Members' Zone Sincerely Your Friend & Fat Loss Coach Will Brink

Common Mistakes With Fat Loss Nutrition

It is no secret the consuming fewer calories results in losing weight. But like we talked about before, your goal is to lose fat. Nutrition can be an extremely confusing topic because there is an overabundance of information out there that all seems to be conflicting. Here are some of the most common mistakes and misconceptions about nutrition for losing body fat Using crash dieting as a means to lose weight. The problem with crash dieting is that it can be taken too far. The extreme example of this is trying to force your self to eat only 1 meal per day. Doing this can wreak havoc on your metabolism and deprive your body of the basic nutrients it needs. Eating smaller meals more often will help to stimulate your metabolism and keep your blood sugar levels more level. Getting caught up with all the fad diets . There is certainly no shortage of different diets that all have a different approach to fat loss. There are so many different diets out there that it can be difficult to figure...

Simple Dietary Changes

Simple dietary habits have profound effects upon insulin sensitivity. As example, saturated fats, such as those found in animal protein sources, and fried foods promote insulin insensitivity resistance. Unsaturated fats such as non-hydrogenated vegetable and nut oils, or flax seed and olive oil, promote insulin sensitivity.

Formula 4 The Hyper Fat Loss Compound

L-tyrosine, which seems to improve the thermogenic effect of ephredine based products like the ECA stack. Alpha lipoic acid has been shown to act as an insulin mimicker, which could help with insulin sensitivity and fat loss. And finally yohimbine, which helps the body utilize fatty acids and increases heat production in the body.

Im used to counting calories How many am I allowed during Induction

The Atkins Nutritional Approach counts grams of carbohydrates instead of calories. At the beginning of Induction you are allowed 20 grams of carbohydrates, gradually adding them in 5-gram increments as you progress from Ongoing Weight Loss to PreMaintenance, and finally to the Lifetime Maintenance phase of Atkins. Although there is no need to count calories, they do matter. Gaining weight results from taking in more calories than you expend through exercise, thermogenesis (the body's own heat production) and other metabolic functions. Research has shown that on a controlled carbohydrate program, more calories are burned than in a low-fat high-carb diet, so there is a certain metabolic advantage to the controlled carb approach. But understand that this does not give you a license to gorge.

The Athletes and Healthy Persons Food Pyramid By Will Brink

Most people are aware of the USDA Food Pyramid, where potatoes are treated like healthy vegetables and people are told to eat 6-11 servings per day of starches from breads, pasta, and white rice. It's a pyramid where all fats are created as equal, seemingly all bad and beans are some how with the protein group. In short, it's a well intentioned pyramid that has led to a great deal confusion and even fatter Americans. I would like to briefly suggest a food pyramid for bodybuilders and other athletes.

Section 5 Other dietary effects on ketosis

As discussed in chapter 4, high concentrations of blood ketones tend to prevent further ketone body production by raising insulin and decreasing fat release from the fat cell. In theory, this might be seen to slow fat loss when ketone concentrations become high. By extension, a high water intake might dilute blood ketone levels and prevent this from occurring. Additionally, it seems possible that a high fluid intake might wash ketones out of the bloodstream into the kidneys (for excretion), causing more bodyfat to be used to synthesize more ketones. Neither of these ideas have been studied directly. When the ketogenic diet is used to treat epilepsy, fluids of all types are restricted in an attempt to keep blood ketone concentrations very high, as high ketone body levels are thought to be part of the mechanism by which the diet works. This suggests that a high water intake might dilute blood ketone levels and prevent the rise in insulin which can occur.

The brand new 2005 USDA Food Guide Pyramid

By the time USDA HHS got around to revising the Dietary Guidelines for 2005, it was pretty clear that the original food pyramid hadn't done its proposed job of teaching most Americans how to choose foods that provide sufficient nutrients without piling on the pounds. Like the original Food Guide Pyramid, this new version is made up of sections representing the foods in your daily diet from left to right, grains, vegetables, fruit, oils, milk, and meat beans. Like the building blocks on the original Food Guide Pyramid, the six bands on this one say pick lots of different kinds of foods to build a better diet. The different sizes of the sections suggest that you should consume more of some foods than others. The steps going up the side of the pyramid say, Physical activity matters, so get moving

The EDT Fat Loss Solution Lose 12 Fat Per Week With NO Dietary Changes

Since the inception of the Escalating Density Training system (see, one of the most common inquiries we receive at the office is When are you going to write about EDT for fat loss As it turns out, EDT is perhaps the simplest and most effective training technique available for body composition training. I was recently talking to my colleague Alwyn Cosgrove, owner of Results Fitness Training in Newhall, California has been using EDT-inspired training programs to facilitate rapid losses in bodyfat with his clients for several months now. In fact, Alwyn claims an average loss of 2 bodyfat per month with no dietary changes at all. However, there is a price to be paid for quick results, and this program does exact a heavy toll Cosgrove joking refers to it as Rambo training it's not for wussies. I agree, but at the same time, this is about as fun as hard work can be. Have a look

AC What are about nutrition What would you recommend for lean muscle gain For fat loss

For fat loss, I prefer a smart carb approach. It is reduced carb compared to the average diet, but it's not Atkins induction phase low. Carbs should come from a post and maybe pre-workout drink. That's about the only simple carbs you get. The rest come from oatmeal, veggies, and a little fruit with breakfast. The rest of the day, eat lots of protein and healthy fats. I like multiple frequent meals and snacks about ever three hours. Even when dieting down, I get five or six meals per day. I also like to eat smaller meals at night with fewer carbohydrates, and a big breakfast with more carbs. This is key for fat loss and maintenance of fat loss. Of course, you have to drop some calories to lose fat, but I usually like a smaller drop in calories combined with a small jump in activity (on top of your usual training schedule.) So, eat a little less and choose nutritious foods while doing a little more activity. This is better than dropping to 1000 calories a day and losing just as much...

AC Thank you for the interview Why dont you start by telling us about your educational or previous career background

I think I came to specialize in fat loss because I had such a hard time losing fat myself. I started training when I was 14, but never had ripped 6-pack abs until I did my first bodybuilding competition at age 20, even though I tried for years. That fueled my desire to learn everything I could about fat loss - especially nutrition. I became a voracious reader, and I experimented with diets to the point of becoming a human guinea pig. Even after I understood the process, I was fascinated with pushing myself to further extremes of low body fat - without drugs. Many people say you can't get ripped to shreds without drugs, but that belief is totally false. It's very difficult, but not impossible. Being a natural competitive bodybuilder and not having freak genetics forces you to learn what really works for fat loss, and you can't get away with dietary and lifestyle indiscretions because you don't have those crutches to lean on. It's just you and your diet and your training.

Insulins Essential Role in Muscle Gain and Fat Loss

Insulin is probably the most misunderstood hormone in the body. Insulin's actions are often claimed to be the main culprit for the current epidemic of weight gain. But what many people fail to realize is that, despite its reputation as a fat loss inhibitor, insulin's biological functions are critically important for muscle gain as well as for fat loss. Nevertheless, many people still choose to follow low-carb diets, hoping to minimize insulin activity by chronically restricting carb consumption and thereby forcing the body to burn fat. Low-carb diets, with their extreme restrictions, often lead people to frustration, but seldom to long-term leanness. In the long run, most people on low-carb diets gain more weight than they initially lose. structures. The difference between them is that insulin can promote fat gain, whereas IGFj stimulates fat loss. Both IGFj and insulin are potent anabolic agents that can transfer amino acids into cells, thus stimulating DNA synthesis and growth. So...

Bonus 4 My Personal Examination Of Your Training and Nutrition Programs

To make sure you're building the body that you deserve I will personally examine and evaluate your current training and nutrition program during a 15 minute phone call It's absolutely critical that you have someone with real-world muscle building experience let you know if you're headed in the right direction or for a train wreck.

Why You Should Stay Lean

There's another reason to stay lean as much of the time as possible. Contrary to what some would have you believe, fat adds nothing in the way of offering an advantage to body strength. In fact, it hinders body strength. It has been discovered that intramuscular fat that is, fat in between muscle fibers actually hinders contraction, which serves to make you weaker. The leaner you are, the stronger you'll be.

The Advanced CKD for fat loss

Advanced trainees frequently want to know how to optimize the CKD for fat loss. This chapter presents a routine which incorporates all of the information presented in the previous chapters. The goal of this routine is to co-ordinate training to take maximal advantage of the peculiar format of the CKD. This goal incorporates the following factors

General Dieting Principles

Before discussing the details of the ketogenic diet, it is necessary to first discuss some general concepts which relate to body composition, metabolic rate, dieting, and fat loss. Most dieters tend to focus on bodyweight as the only measure of a diet's effectiveness. This is an incomplete approach and may be partly responsible for the failure of many mainstream weight loss approaches. Simply put, changes in bodyweight do not tell the entire story during a diet. Rather the prospective dieter needs to change focus to look at body composition the ratio of body fat to total body weight. Experience has shown that most dieters tend to reduce calories excessively. While this causes rapid initial weight loss, a plateau occurs as metabolic rate slows. This drop in metabolic rate may increase the chance for weight regain when the diet is ended. A discussion of the various components of metabolic rate is followed with equations to estimate maintenance calorie levels as well as how to estimate...

The Hardgainer CKD fat loss workout

A potential problem with CKD for fat loss is that a fairly high volume of weight training is required to deplete glycogen between carb-ups. Additionally, training bodyparts twice each week can cause overtraining in those with poor recovery ability. As discussed in chapter 12, one option is to perform less heavy tension sets on Monday and Tuesday and deplete muscle glycogen with light, high rep sets not taken to failure.

The corrective step to sporadic eating habits which send conflicting messages to the body and can lead to fat storage

To take an average of the seven day period and start anew. Add up all the calories eaten in a seven day period and divide by 7. This gives you a sum average sneak peak at the calories an individual typically eats each day. More important, it eliminates higher calorie and lower calorie days which the Calorie Perception Theorists hold is making you fat. So, in the 7 day example previous, that individual ate 14,798 calories in seven days. Dividing this number by 7 equals 2114 (14,798-7 2114) calories each day. Eating the same amount of calories each day and the same number of meals with 5 to 6 being optimal to control insulin, conflicting signals regarding calorie perception are no longer an issue. When this individual commits to eating 2114 calories daily with 5 to 6 meals each day, the body will become more regular and less likely to store fat. Furthermore, the individual who adopts an eating plan that stresses the same amount of total calories each day will benefit by gaining more...

Your Personal High Protein Diet Plan

High Protein Diet Plan

Your Personal OPTIMUM ANABOLICS Program Diet Plan (Protein Deprivation Periods) Lose weight burn fat tone muscle Gain weight burn fat build muscle Goal Lose weight burn fat tone muscle Goal Gain weight burn fat build muscle's really not all that bad and you'll get used to the diet in no time. Although it's difficult to offer a meal plan for each day of this cycle, here's some additional advice I can offer based upon how I have made it through these cycles. As you can see, there are a LOT more options than you may have thought All you really have to do is pretty much CUT OUT DAIRY AND MEAT (including eggs, poultry, fish, etc.) from your diet and you'll find it pretty easy to stay on track. For the next 2 WEEKS, read the nutrient label located on the packaging of every food you put in your mouth. As close as you can, try to consume the amounts of PROTEIN, CARBS and FAT you're allowed for the meal you're eating according to your PERSONAL DIET PLANS from your previous...

Thermogenic fat burners that contain ephedrine and caffeine are highly effective for permanent fat loss

One headline says Proven to increase fat loss 1700 . Another says Burn up to 613 more fat Still another says, 34 times more fat lost than control group. If any supplement really did burn 1700 more body fat, there wouldn't be any overweight people left But there are There are more overweight people today than ever before in history Certain supplement companies are partly to blame for our obsession with fast results. Instead of teaching and educating the public about healthy, sensible, slow and steady permanent fat loss, they tease and tempt with very shrewd marketing campaigns. Testimonials, endorsements, scientific studies and before after photos are incredibly persuasive because they appeal to your emotions. Take this pill. go to bed wake up skinny - it's magic If you want to lose body fat, get your diet and training program in order FIRST. Once you're eating nutritiously, moderately restricting your calories, doing cardio and working out with weights, then and only then - and only...

Discriminant fat loss

Ken Hutchins was the first person to properly explain the idea of discriminated fat loss. According to Ken, the human body can be pictured as a corporation that is run by a board of directors. A body operating on a below maintenance level of calories can be said to be running on a calorie deficit, which is like a corporation running on a budget deficit. Each of the bodily tissues can be said to represent a different department within that corporation. He then presented two scenarios In the second scenario, there is also a budget deficit, but a large demand has been placed on the muscle department. Therefore, no layoffs can occur in the muscle department indeed, more muscle has to be hired on. This necessitates a large layoff in the fat department. Furthermore, no cutbacks can be made in the bone and connective tissue departments, because their support is needed for the muscle department, which is not useful unless it is attached to strong bones by strong connective tissue. The...

Weight loss vs fat loss

This is where we get into the crux of the true debate and why the two schools of thought are not actually as far apart from one another as they appear to the untrained eye. What has become abundantly clear from the studies performed and real world evidence, is that to lose weight we need to use more calories than we take in (via reducing calorie intake and or increasing exercise) but we also know different diets have different effects on the metabolism, appetite, body composition, and other physiological variables Total calories dictate how much weight a person gains or loses macronu-trient ratios dictate what a person gains or loses

Will Brinks Fat Loss Revealed An important message from Will Brink

Fat Loss Facts, Tips & Tricks contains a lot of useful information, but is just the tip of the iceberg. If permanent, healthy and awe-inspiring fat loss is what you really want, you need Fat Loss Revealed, my fully-comprehensive program for losing excess fat and optimizing your body composition. Fat Loss Revealed is more than just an e-book, it's the most up-to-date resource available for fat loss, health and fitness information. When you purchase the e-book, you receive 12 months of unlimited access to the Members' Zone, where you can ask questions and receive support for your fat loss program. The Members' Zone is constantly being updated with supplement reviews, articles, member features and downloads all of which will be free to you as an FLR member. The Fat Loss Revealed e-book features

The Biological Principles of Fat Loss

Fat loss is part of a biological process that forces the body to break storage fat and release fatty acid for energy. But as simple as it may sound, fat burning isn't just about burning fat tissue. In fact, the burning of fat, in particular stubborn fat, first requires the elimination of the metabolic problems that initially cause fat gain. If not resolved, certain metabolic impairments such as high toxicity or insulin resistance, may give fat tissue a reason to accumulate and to resist elimination. Adipose fat tissue serves some biological purposes beyond simple energy reserve storage. The body gains or loses fat as part of a regulatory mechanism that helps protect the body from three major problems In other words, fat gain can be regarded as a desperate attempt by the body to protect itself from high toxin levels, insulin resistance, and low estrogen levels. Therefore any method that will help eliminate the three problems cited above would likely remove some of the major biological...

The original USDA Food Guide Pyramid

Usda Food Guide

The first food pyramid was created by the U.S. Department of Agriculture (USDA) in 1992 in response to criticism that the previous government guide to food choices the Four Food Group Plan (vegetables and fruits, breads and cereals, milk and milk products, meat and meat alternatives) was too heavily weighted toward high-fat, high-cholesterol foods from animals. Figure 17-1 depicts the original USDA Food Guide Pyramid. As you can see, this pyramid is based on daily food choices, showing you which foods are in what groups. Unlike the Four Food Group Plan, the pyramid separates fruits and vegetables into two distinct groups and lists the number of servings from each food group that you should have each day. (The number of servings is provided in ranges. The lower end is for people who consume about 1,600 calories a day, and the upper end is for people whose daily dietary intake nears 3,000 calories.) The Food Guide Pyramid (Washington, D.C. International Food Information Council...

Setting up the diet

And finally it's time to actually set up the daily diet. In this chapter, you're going to use the diet category you're in (1,2, or 3 from the last chapter) along with your LBM and the type of exercise you're doing (or not doing) to determine your daily protein intake for the Crash Diet. I talked about exercise in the last chapter and, by this point you should know what, if anything, you will be doing. In this chapter, you're going to put all of that information to use to set up your daily diet.

Losing Fat vs Losing Weight

The term weight loss is slightly misleading. The most common way to quantify losing weight is to look at the numbers on the scale. It is easy to think that you have successfully lost fat if the numbers on the scale decrease. Point to Remember From now on you want to focus on losing body fat, not just losing weight. Sometimes your body retains water if you have a meal that is very high in sodium. You can look at the scale the next day and see that you are 3 lbs heavier, but that weight gain is based on excess water retained as a result of that meal and not 3lbs of pure body fat. Body fat is also known as adipose tissue. It is your body's way of storing excess energy that can be used as fuel when needed. If you don't already have visible six pack abs , it is because you have a layer of body fat on covering them. The truth is that everyone has defined abdominal muscles, but not everyone can see them. The most important aspect of this is to shift your thinking from losing weight to...

Webmd And Childhood Obesity

For example, WebMD, in conjunction with the Cleveland Clinic, includes several articles about childhood obesity. There is an article that discusses what childhood obesity is, another that talks about prevention, another with tips for healthy eating, and an excellent article about how to help your child lose weight if he or she is already overweight. In short, this is nearly everything a parent needs, in bite-sized pieces, and provides enough guidance along the way. One of the most interesting aspects of WebMD's recommendations about childhood obesity is that, in general, WebMD recommends that to prevent childhood obesity, you treat your child much as you would an adult who is trying to lose weight. Don't make them clean their plate, make sure that their diet is healthy, ensure that the child gets enough exercise, and don't bring home unhealthy snacks. If a child is already overweight, WebMD recommends the same things it would for adults as well. Set goals in conjunction with the...

Recommendations for carbohydrates fats dietary fiber and alcohol

What nutrients are missing from the RDA list of essentials Carbohydrates, fiber, fat, and alcohol. The reason is simple If your diet provides enough protein, vitamins, and minerals, it's almost certain to provide enough carbohydrates and probably more than enough fat. Although no specific RDAs exist for carbohydrates and fat, guidelines definitely exist for them and for dietary fiber and alcohol. In 1980, the U.S. Public Health Service and the U.S. Department of Agriculture joined forces to produce the first edition of Dietary Guidelines for Americans (see Chapter 16). This report has been modified many times. The latest set of recommendations, issued in the spring of 2005, sets parameters for what you can consider reasonable amounts of calories, carbohydrates, dietary fiber, fats, protein, and alcohol. According to these guidelines, as a general rule, you need to i Balance your calorie intake with energy output in the form of regular exercise. Check out Chapter 3 for specifics on how...

This Is Why You Cant Lose Weight

Perhaps you've been overweight for a long time. Once there was a stage in the progress of your metabolic disease when you could lose weight pretty easily, if you sharply cut your caloric intake. You'd gain the pounds back, but at least at the price of hunger, you could shed them again. Then, although your weight continued to yo-yo up and down, you began to notice that the yo-yo went up easily, but getting it to fall down again was harder and harder. Now that you've reached this understanding of the metabolic basis of being overweight, imagine going into your doctor's office after diligently eating a low-fat diet that was quite possibly high in sugar and carbs. And imagine being told, Well, if you just had a little more willpower Sad, isn't it Willpower is not the issue. To lose weight, you're going to need the controlled carbohydrate nutritional approach offered by this book. You will also need the two other legs of the Atkins triad regular exercise and nutritional supplementation.

The Role Of Exercise On Fat Loss

Putting together an eating strategy that is calorie controlled to match you basal metabolism and activity level along with choosing natural carbohydrates over simple or refined carbohydrates and eating multiple, protein inclusive meals through out the day are core elements that encourage fat loss and discourage fat gain. Combining exercise with the proper eating plan can certainly lead to faster and more permanent fat loss than diet alone or exercise alone. On the flip side, its fully possible to engage in heavy amounts of exercise on a daily basis yet miserably fail to firm up and lean down because the wrong diet, one that is excessive in calories. Sugar and its insulin spike coupled with dietary fat can over ride the caloric expenditure and hormonal changes brought on with hard physical exercise. Everything You Need to Know About Fat Loss pages 42-43) Increasing muscle mass increases the basal metabolism, the total amount of fuel the body requires and burns at absolute and complete...

Maximizing Fat Loss With Diet

After having established projections for calories, carbohydrates, protein and fat, the next step is to alter your nutrition plan as much as possible to allow for maximal fat loss without depriving the body of fuel. While it's quite common to mistakenly cut calories to a really low level to accentuate fat loss, the technique almost always backfires leaving you face to face with an ugly plateau or roadblock. Fat loss seems impossible. Reducing calories too quickly or too dramatically will cause a decrease in muscle mass which slows the basal metabolism. Furthermore, the fat cells have two distinct roles The smart approach to maximizing fat loss is to set your projections for calories, carbohydrates, protein and fat and set your total meal plans up to inhibit fat storage. If you can prevent the body from storing any additional body fat, you can melt away body fat by increasing your metabolic rate. Even a small daily increase in the metabolic rate - the total calories you burn off or...

Dietary Fat The Body Fat Connection

Dietary fat, along with dietary carbohydrates and protein comprise the three macronutrients. Fats have been avoided by dieters over the last 15 years or so due to the factors previously touched upon. Gram for gram, they yield more calories than carbs or protein, they don't take up a lot of room in your stomach so they are easy to over eat and the body is rather efficient at accessing the true calorie value from dietary fat. Recall, unlike calories derived from protein which is 80 absorbable or those found in carbohydrates which are roughly 90 absorbable, the calories found in dietary fat are 97 absorbable. Meaning when 100 calories of fat is consumed, the body gets 97 of those. Historically in the United States, our intake of dietary fat has increased over the last 50 years as has our intake of refined, simple carbohydrates. At the same time, our intake of more natural complex carbohydrates has decreased and our intake of vegetables has woefully collapsed. That, combined with less...

Dont Excess Calories Cause Weight Gain

So it's time to abandon the assumption that the only way to lose weight is to strictly control your intake of calories. Many people think that only one thing matters how many calories you take in and use up. It's not that simple. When you follow a controlled carbohydrate approach, you get what I call a metabolic advantage. When you control carbohydrate consumption sufficiently, your body will switch from burning glucose derived from carbohydrate to burning primarily fat for energy. This means you could eat, say, 2,000 calories and still begin losing pounds and inches. In contrast, if you were consuming 2,000 calories on a low-fat diet, you might not lose weight, and you might actually gain weight. The metabolic advantage is that burning fat takes more energy so you expend more calories. And if you eat fewer calories-as many Atkins people do because their appetite is usually diminished-you'll likely lose weight even faster. So it's not that calories don't count, it's just that you will...

Forget about losing weight the long slow sensible way

It is my opinion that the long, slow, moderate approach to permanent weight loss will never work for most overweight people. This business of bumping along, losing a pound this week and a half-pound the next through simple restriction in caloric intake, might work for a few iron-willed Victorians, but it will never work for the vast majority of people, simply because they just don't have the willpower or the time Don't get me wrong I'm certainly not condoning or advocating rapid weight loss. On the contrary, the rate of weight reduction I'm recommending is not detrimental to good health, but it will show results faster than a pound a week, possibly far more. The problem is that most overweight people have been on so many diets that they've made disturbing alterations to their metabolic systems. As a result, many of them are discovering that losing weight the old-fashioned, sensible way with 1200-calorie-per-day, low-fat diets just doesn't work anymore. Their weight loss comes to a...

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