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Thursday, April 24, 2008

fat loss

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.
Need Help With Your Plateau?
Best times to perform cardio are first thing in the morning on an empty stomach and right after the workout as at both of these times glycogen (stored carbohydrates) levels are low in the body.
While I have read many articles recently disputing that this is not really a good idea as it can lead to muscle loss, I have found that this is only true if the person has an unusually fast metabolism (a hardgainer). Everyone else will be fine, especially if supplements like creatine and glutamine are taken which help preserve muscle tissue.
Rule #3:Establish A Baseline Diet With A High Caloric Base And With The Right Ratios Of Complex Carbs, Low Fat Proteins And Good Fats.
This is really important as if you start too low, once your body gets used to that low caloric intake, you have nowhere else to go. In addition, too low of a caloric intake will sacrifice muscle tissue.
Therefore, a high caloric base may be in the order of your bodyweight in pounds multiplied by 15. So for instance, since I am 210 right now, my caloric intake will be in the order of 3150 calories per day (210 x 15). The ratios that I feel work best to start with (and for the off-season) are a 40% carbs, 40% proteins, 20% good fats ratio.
In My Case, I Would Need:
(3150 x 0.4) / 4 = 315 grams of carbs(3150 x 0.4) / 4 = 315 grams of protein(3150 x 0.2) / 9 = 70 grams of good fats
Note: You can calculate this for yourself automatically below.
My starchy carb sources will come mostly from oatmeal, grits, brown rice, potatoes, sweet potatoes, and my fibrous carbs come from vegetables like green beans and broccoli. My protein sources will come from egg whites, chicken, turkey, lean red meats, salmon and tuna. My fats will come from extra virgin olive oil, flaxseed oil, some CLA, and the incidental fats found in lean sources of meat.
Rule #4:Eat Several Small Meals (5-8) Per Day Spaced Out Every 2-3 hours. Make Sure That Each Meal Has Protein In It.
Because of my high caloric needs, I eat 8 meals a day each composed of around 40 grams of protein. I like to have my starchy carbs on all my meals prior to 7pm (unless I train later than 7pm in which case I will have carbs after the workout).
The fats that I add, such as Flax Oil and Olive Oil, I like to have on my low carb meals (meals that either only contain vegetables or just no carbs at all).
Here Is How My Meal Plan Looks:
Meal 1 (Post AM Cardio Meal 7:30am): 40 grams of protein, 55 grams of starchy carbs
Meal 2 (9:30am): 40 grams of protein, 40 grams of starchy carbs
Meal 3 (Post Workout Meal 12:30pm):40 grams of protein, 55 grams of starchy carbs, 15 grams of fibrous
Meal 4 (2:00pm): 40 grams of protein, 40 grams of starchy carbs
Meal 5 (4:00pm): 40 grams of protein, 40 grams of starchy carbs
Meal 6 (6:00pm): 40 grams of protein, 40 grams of starchy carbs, 15 grams of fibrous
Meal 7 (8:00pm): 40 grams of protein, 15 grams of fibrous, 14 grams Extra Virgin Olive Oil
Meal 8 (10:00pm): 40 grams of protein, 14 grams of flax oil
Note 1: The remainder of the fats I get from my CLA caps and also a couple of servings of lean red meats.
Note 2: If I work out at 7pm, then I flip Meal 7 with Meal 6 so that I can have some starchy carbs after the workout.
Rule #5:Establish A Baseline Routine That Includes 6 Weight Training Sessions Per Week Of 1 Hour Each And 30 Minutes Of Cardio Either First Thing On The Morning On An Empty Stomach Or Right After The Workout.
Your baseline routine should be designed to gain muscle and the repetition ranges should be cycles in order to avoid stagnation.
Later in this article, a full routine will be presented that will take care of these goals.
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The Truth About Fat Loss Pills

The Truth About Fat Loss Pills - Fat Loss Pills Revealed! By Crystal Clark Fat Loss Pills are dominating shelf space at your health food store. Why? Well because it's a quick fix and everyone is looking for a quick fix. Everyone wants something NOW, but unfortunately most fat loss pills do more harm than good. Not to mention the ingredients are very toxic and can effect you're over all health. Fat loss pills don't help much and usually the consumer ends up wasting a lot of money to find out the hard way. People usually burn more money than fat.

Here's Why???

Most of the products available on the market are driven by profits. The fat loss industry is a billion dollar industry, which means it's a piece of the pie everyone wants in on. People and corporations are driven by profits. This said companies usually produce low quality products to capitalize on profit; the less money they put into a product the more they make on the final sale. Most of the ingredients come from China and India which are known to have the most toxins and poor quality ingredients. The reason why corporations buy from here is because it is very cheap.