Fat Loss Training » Diet

How Bodybuilding & Vacations Can Work Together for Sustained Muscle Building and Fat Loss

admin — Fri, 04 Dec 2009 14:44:02 +0000

Is Muscle Gain or Fat Loss The Gateway To Enhancing Body Building Vascularity?

admin — Fri, 04 Dec 2009 02:42:05 +0000

Body building is a hobby that promotes a wide range of goals, and vascularity for many weight lifters ranks very high on the priority list, as those who have a prominent appearance of veins in the arms convey a message of strength and power. With this in mind, body builders attempt to unlock the key to producing a vascular appearance, wondering whether veins are a function of building significant muscle mass, or if there is a certain diet structure that must be followed for veins to become visible. Although many weight lifters aim for maximum muscle gain in an effort to enhance vascularity, this is only one of two factors in producing such a goal.A far more important factor in enhancing vein prominence is body fat percentage, which is a function of proper diet techniques. When a body builder is gaining muscle mass, often times body fat increases, and although muscles are growing at a constant pace, definition declines, and vein appearance does not improve (and often worsens), which prompts certain body builders to seek a solution (such as bogus supplements promising to enhance vein appearance), yet when fat loss is focused upon, vascularity will naturally improve. Often when pursing muscle gain, body builders consume more food than is necessary, or improperly construct their macronutrient profile, which leads to quicker and more substantial body fat gain than is necessary, and this adversely impacts both definition and vascularity. As you’ll notice, I group definition and vein appearance together, as the less body fat is present between muscle tissue and the skin, the larger and more impressive muscles will appear (definition), which will consequently allow veins to display far more prominently (since they are no longer obstructed with excess body fat).Sometimes body builders will reduce carbohydrates drastically in an effort to burn fat, but because muscle is lost using such a radical approach, vascularity does not improve to anywhere near the extent that is possible when following a proper carbohydrate, protein and fat ratio, as muscle is also part of the equation in producing both definition and vein prominence. Larger muscles require a greater amount of nutrients, which increases blood flow, and enhances vascularity, but only when body fat levels are sufficiently low (the most vital concept), which is why building muscle mass alone is not sufficient. Body builders who pursue muscle building periods alone without a properly structured body fat controlling diet plan will find that vascularity declines, as does overall muscle definition, and this works against the body building goal of having a balance of sufficient muscle mass with low body fat for ideal aesthetics.One additional factor controlling vascularity is genetics, as all body builders do not have the potential to display the same amount of vascularity, yet in most cases, genetic factors are not preventing vein appearance, but rather simply require a body builder to become more diligent in finding an effective fat loss diet plan to improve definition and bring vascularity to maximum levels. Aerobic activity is also helpful in increasing the rate of fat loss, but no amount of cardiovascular effort will bring about enhanced vascularity without a potent fat reduction diet routine, so although body builders frequently will either procrastinate regarding fat loss or never pursue a properly structured fat reduction eating strategy specifically because they fear this will lead to muscle loss, this stubborn thought process is detrimental, as low body fat, when compared with muscle gain, is equally important in developing a body building caliber physique, and if vascularity is a concern, the only method of bringing veins to the skin’s surface is to begin eating and weight training in such a way that not only is conducive towards significant muscle gain, but also brings body fat to the lowest level that genetics will allow. You’ll find that once diet is designed correctly, focusing on body fat reduction using a properly structured fat loss eating routine will allow vascularity to reach new heights, while greatly enhancing overall muscle definition, and this is when body building begins to become a truly rewarding experience! Just make sure to avoid the dreaded low carb diet philosophy, as the muscle loss and metabolism slowdown that accompanies such an eating plan will risk significant muscle loss, and in the long run makes achieving low body fat, and a high level of vascularity, quite difficult.

Personal Training Singapore: Six Great Nutrition Tips For Health And Fat Loss

admin — Wed, 02 Dec 2009 02:52:16 +0000

I tell the clients doing personal training in Singapore with me, that their weight loss diet plan is, in most regards even harder to stick to than training.

Training is 4-6 times per week for 30 min to 90 min. That is only a fraction of your life. However, eating right is a constant battle since you should be eating often.

The great thing is that once you learn and have the habit of preparing food, eating correctly is not a burden at all. That’s when you know that your weight loss diet plan is in full swing.

As a personal trainer in Singapore (which is a food crazy county!), I love cooking for myself (I don’t love doing dishes but it’s a necessary evil, and having home cooked food is worth the trouble) and once you do it, there is no turning back.

In fact I find myself having less and less cravings for poor food choices (Making it even easier to stick to the weight loss diet plan). In addition, when you eat well you are “fine tuning” your car (body) to like and accept only the top quality fuels.

Your taste preferences change and you reap the benefit of the improved fuel choices in your weight loss diet plan. Once you notice these benefits – health, fat loss, improved energy, no drowsy periods of the day etc, there is no turning back. The common “journey of a thousand miles starts with a single step” saying really does apply to dietary change.

Here is my “Singapore personal trainer tip-sheet” to getting that weight loss diet plan up and running.

Tip 1: Animal eating and other good protein sources – get some of these every meal the benefits of protein are just great!

Tip 2: Timing is important especially for starchy carbohydrates. Only in the morning and after training are these starches put to good use. If you are a former fat boy like myself I wouldn’t even eat them in the morning.

Tip 3: Plan and prepare. This applies to cooking and shopping and even dining out. There is almost no way to consistently succeed in eating the right thing if you don’t prepare. I know that I eat poorer not because of desire for junk food, but because situations that I was not prepared for came up and interfered with my eating plan. When dining out, feel free to ask for modified foods on the menu. E.g. “May I have the Lamb chops with no potato but more steamed veggies please”.”

Tip 4: You don’t need to be perfect, but you do need to be very, very good. Perfection is impossible and also unnecessary. Plan (yup there is that “p” word again) a few imperfect meals each week, time with family, friends and even a scoop of ice cream. No need to be a social outcast just because you want to be healthy. But the remainder of the time, be ruthlessly excellent with your eating.

Tip 5: Cut out non-water drinks. One of the easiest and most powerful habits to implement. Calories in drinks come mostly from high fructose corn syrup or plain white sugar. Both of these make the “badness” factor go up really quickly and without warning – it’s scary. Ok fine, a black coffee in the morning, and some unsweetened herbal drinks/teas are ok.

Tip 6: If you are hungry, eat something. This means eating often – like every 2-3 hours. Don’t fall into the “I’ll get fit by starving” foolishness, or the “I’m busy, food doesn’t matter” misconception (My experience as a personal trainer in Singapore tell me that these misconceptions are pretty widespread).

The former is just malnutrition waiting to happen, and the latter can be “planned away” so it doesn’t occur. A missed meal is as bad for you as an unhealthy meal. Your many meals each day don’t need to be fancy affairs. A cup of low fat yogurt and a handful of nuts is a good “meal” that can take you from mid-morning till lunch in a healthy way.

Fun Makes Fat Loss Possible

admin — Sun, 29 Nov 2009 14:52:13 +0000

The fastest way to fat loss, weight loss and wellness is to have fun doing it! That’s right! If you want to be successful in fat loss, fitness, weight loss, body sculpting, body building or preparing for a sport…YOU MUST MAKE IT FUN, San Antonio!
A lot of time, people are put off by long bouts of exercise, or performing exercises that they do not feel comfortable doing. That is why San Antonio is ranked THIRD on the nation’s fattest cities list. It is because we are either doing the exercises, or we are being trained by the wrong people. Fitness should be fun! All my clients will admit that training with me is difficult, but they also have a blast doing it. Little do they know, that they are working as hard as professional athletes. They do not realize how hard they are working because I make it fun!
Working out is hard enough, try to make things as enjoyable as possible. Your mind can only focus on one emotion at a time. Don’t focus on the “pain” of the workout. That will only hinder youy ability to achieve the results you are trying to get. When the mind is occupied with “happy thoughts” and you are having fun, then your body is free to achieve greatness! Performing the same old routine is the quickest way to bordom. If your trainer is having you do the same things all the time, then get rid of them! Your body and your mind need constant changing stimuli to grow. Remember to make fun your most important goal. Here are some ideas to help you get the most out of your next workout!
Try wearing an Ipod, or equivalent when you train. It will help keep you focused and actually motivate you when you are listening to your favorite music.
If you are training at home, try moving your treadmill into the living room. Catch up on your favorite shows while going for a walk. This will do two thing for you!
Train in small groups or classes designed around your goals. Competition will drive you to succeed when you train in a group, whether you realize it or not. Do not be fooled by the classes at your local gym. They are not designed for fat loss success. They are only designed to keep you a member of that gym. Instead seek out the advice and help of a trainer with the proper qualifications.
Give these simple solutions a try. I’m sure that with time you will find the best one for your needs. Once you figure that out, there will be no limit to the results you can achieve. Remember that you ARE worth it! You CAN do it! You DO deserve it! Don’t let me be the only one who believes in YOU!

To Gym or not to Gym for Muscle Gain and Fat Loss?

admin — Wed, 25 Nov 2009 14:41:03 +0000

Many who pursue muscle building or weight loss feel that joining a gym is a prerequisite, and so, following a rather calorie friendly December, thousands crowd the lobbies of local gyms, signing up for a 3+ year membership, believing that they’ve just taken the first step towards a bodybuilding or weight loss transformation. But if we analyze the number of people who actually continue attending the gym following their contractual commitment, we find that the excited patrons who were fueled with desire for physical fitness suddenly fail to walk through the gym’s front door as February approaches.Most assume that sloth is the natural enemy that prevents most from pursuing a pattern of consistency, and never analyze whether in fact the gym environment itself may be offering an insurmountable obstacle for many, eventually causing most to quit the pursuit of muscle building or fat loss completely.But why? How could the gym actually reduce motivation to train, when in fact the environment should be conducive towards achieving results? The answer will be found within the first few workouts, and clearly becomes one of the main reasons why most lose their fondness for gym attendance before they produce any noticeable changes.Imagine you are prepared for an intense workout, and you encounter one or more friends who decide to train at the same time as you. What will likely happen next? Will the group experience the best weight training and aerobic workout of the year, or will the next hour focus upon discussing last night’s episode of the Biggest Loser? Let’s say you visit the gym and happen not to find any acquaintances, but as you scan the territory, immediately sense that every machine you are planning to use is occupied, with a 10+ minute wait for each. Do you think this will contribute towards a productive workout session, or encourage a trip to the local fast food drive thru to try and munch the mounting frustration away? Oh, and let’s not forget the most convenient excuses to skip the gym for a day, such as weather (two feet of snow might make navigating the highway difficult), car breakdown (a flat tire always interferes with melting a spare tire!), and traffic (wouldn’t want to be late for dinner!). Some may say that these inconveniences cannot occur on a regular basis, but once momentum is ruined, and a workout is missed, the mind becomes far more accepting of another skipped session, and this attitude will eventually lead to a new habit, one which is much more enjoyable – couch warming, without the distraction of a daily gym visit.So, what is the alternative? I not only perform my bodybuilding training at home, but built over 60 pounds of muscle mass and lost 50 pounds of fat in the process, proving that neither muscle building nor fat loss requires waiting in line for machines or paying expensive bodybuilding gym dues. In fact, my bodybuilding success was achieved in my basement, with basic weight training equipment, and I was able to produce far more consistency with my workout regimen than most who must contend with the inconvenient gym environment, specifically because I am in control of my environment, and can remove distractions that interfere with my ability to train.This is not to say that achieving a bodybuilding physique or producing consistent weight loss is impossible through gym training, as many with such memberships produce excellent results, but for those who have the option to purchase some basic equipment and train at home, I believe doing so is far more convenient, offers no distractions, and is significantly less expensive over a several year period than joining a local gym. Achieving success in muscle building or fat loss is in great part due to mental focus, a factor which suffers greatly when subjected to an unpredictable set of circumstances, and this is why I have always opted for training at home, and produced very impressive muscle building and fat loss results specifically because I have always been able to proceed with my workouts in a methodical, controlled fashion.Don’t frown upon training at home until you’ve experienced the frustrations of attending a gym, and do yourself a favor; if you join a local gym facility, make sure not to sign a long term deal until you have consistently trained for three months and have proven to yourself that the distractions and obstacles will not interfere with remaining faithful to your routine.

Warp Speed Fat Loss – Sneak Peak Review

admin — Mon, 23 Nov 2009 14:48:57 +0000

Q:There are about 6 million fat loss products out on the market right now. What sets Warpspeed Fat Loss apart from the rest of them?Mike: Warp Speed Fat Loss is different from a lot of the other fat loss stuff out there today (even stuff that Alwyn and I have previously made) for a couple big reasons. The most important one that Alwyn and I focused on while building and tweaking this program is that we wanted the diet and exercise to work together in a synergic fashion and not as two separate components. So the Warp Speed Fat loss diet is specifically set up to work with the Warp Speed Training program – calorie manipulation, carbohydrate cycling, etc is all in tune with the program.The second big difference with Warp Speed Fat Loss is that we tell you EXACTLY what to do. There is no wiggle room. I think a lot of times people don’t give specific instructions because they don’t have 100% confidence that their system works. We have tested and tweaked this enough to know that it works. So in the program we tell you exactly what to eat every single day and exactly what to do for training. It is black and white. Follow this exactly and lose a bunch of weight fast. It is pretty cool.Q: You make some bold claims about how quickly people can drop body fat with a program like this – but the results thus far seem very promising. Can you please fill our readers in on them a bit?Mike: You are correct. We do make bold claims but we didn’t make them up. People went on our program and started losing 15-20lbs in 28 days. So we decided to start saying “Hey – do this and lose 15-20lbs in 28 days”. Here are some examples…we had two guys, Bill Hartman and Mike Robertson, that both used the program with phenomenal results(actually I don’t believe they used Alwyn’s training programs but they used the diet). Bill lost 17lbs in just over 3 weeks; he wanted to lose 10lbs. Mike lost 12lbs in 2 weeks (I emailed him back and called him a liar – but it turned out to be true).One of the best email’s I’ve gotten is from Paula Gawlas in Scottsdale, AZ this is what she said “Your program rocks! I’ve exceeded my goals! I am so happy because whereas before every morning I would have to search for some pair of “elastic” some things to wear, now I know I can wear anything in my closet! (And there’s a lot in my closet, so I can go weeks without doing laundry now!). I work out at an LA Fitness here in Scottsdale and a girl was watching me work out and she questioned me about my program. Thought it was some sort of national challenge! I told here about you guys–I kind of hate saying “fat loss” at this point because I don’t have any more fat to lose, but I just love the total body workouts!So thank you, thank you.Paula”So yes we do make bold claims but they are based on results people have actually gotten. Not everyone will lose 20lbs. In fact I would say that the average weight loss reported back to me is 12-15lbs (which still is pretty good!). About the Author/More Info:Warp Speed Fat Loss is a complete 28 day diet and training system crafted to help you lose 10,15, or 20lbs of body fat in just 28 day. To start losing weight fast visit http://bernard630.speedloss.hop.clickbank.net Mike Roussell is a nutrition doctoral student at the Pennsylvania State University. Mike’s writings can be found in magazines such as Men’s Health, Men’s Fitness, and Testosterone Nation. Mike specializes in fat loss nutrition and diets for busy men and women who need to lose weight fast without it interfering with their lives. Warp Speed Fat Loss http://bernard630.speedloss.hop.clickbank.net is a complete Done-for-You A-Z Fat Loss Blueprint that gives you exactly everything you need to eat to lose weight in record time.

6 Pillars of Fat Loss Nutrition

admin — Thu, 19 Nov 2009 02:47:57 +0000

We all want results. Whether it is more muscle, less fat, or both. We want results. You can lift all the weights you want and grind out session after session of interval training but if you aren’t paying attention to what you are eating then all this effort is a waste. The #1 most important part of any fat loss or muscle growth program is nutrition.
Nutrition is confusing though right?
There are new “discoveries” being reported by the media almost every day. It is a full time job keeping up with all this information. Fortunately you can get that body you want. You can achieve that lean, muscular body that you’ve been coveting by consistently applying relatively simple nutritional guidelines.
I call these guidelines the 6 Pillars of Nutrition. Here they are:
1. Eat five to six times a day.
2. Limit your consumption of sugars and processed foods.
3. Eat fruits and vegetables throughout the day.
4. Drink more water and cut out calorie-containing beverages (beer, soda, etc.).
5. Focus on consuming lean proteins throughout the day.
6. Save starch containing foods until after a workout or for breakfast.
These rules are the key to unlocking your best body. As you can see by looking over the list, the 6 Pillars of Nutrition are not based on fads or diet crazes. No, instead they are the results of the distillation of piles of nutritional information into the most effective strategies described in a practical manner so that you can apply them to your life today.
The first question I get about the 6 Pillars of Nutrition when my clients are initially exposed to them is “Don’t I have to count calories?” No. No calories counting. I have recently had a client lose just under 50lbs of fat in 3 months by following these principles. No calorie counting, no measuring food. Why make it more complicated than it has to be?
We all live busy lives right? Nutrition can’t be a focus during the week. It needs to be automatic. That’s what makes these principles so powerful. They make nutrition a no-brainer. If you are obsessing over calories, macronutrients, and grams of insoluble fiber please stop. Outline an eating strategy that falls inline with the 6 Pillars of Nutrition. You will spend less time fussing over what to eat and the changes in your body will astound you.
If you still insist on most closely monitoring your food intake I still don’t recommend that you count calories or grams. I always say no one eat 14 grams of fat, they eat 1 TBSP of olive oil. It only makes sense to track and monitor actual amounts of food right?
This is why I created the Naked Nutrition Serving system where I outline when and what type of foods to eat and you just pick the foods you like – not calories, not grams, but actual amounts. This approach is practical and it delivers results.

Fat Loss for Beginners: Part #1

admin — Mon, 16 Nov 2009 14:40:13 +0000

Content:

This article seeks to give you a solid knowledge base regarding fat loss for beginners, no matter what your previous experience at weight loss.

Fist thing you do is take positive action!

Everybody who wishes to get leaner muscle should read this article. Yes, I know it says “Fat loss for beginners,” but sometimes we “experts” overlook what we once knew or we don’t practice what we now know. If you’re a beginner, this will be an introduction. If you’re experienced, let this be a review for you..

There are so many opinions about how to reduce your body fat that many people end up completely mystified and they don’t do a thing about it!

They’ve read about 27 methods to diet, 34 mehods to do cardio, 101 methods to lift weights and 79 supplements to take. But they still don’t know how to begin.

You fill your head with so much information it feels like it’s going to explode, but then you never do something about it. You’re like a deer in headlights. Sound familiar? This can be called the “paralysis by analysis” syndrome.

Actually, down fat is not that complicated. You don’t must a PhD in training physiology to figure out that any kind of a workout is better than not working out . You don’t have to be a genius in nutritional biochemistry to analysis that an apple is better than ice cream and cookies. Becoming lean is simple. Working out. Eat better foods. Eat smaller portions. Isn’t this stuff just common sense? Didn’t your mother tell you this?

So what’s keeping you from getting started?

If you’re like most people, time and laziness is keeping you from losing weight. Or, you’re so afraid of doing something wrong, you decide to do nothing rather than make a mistake or look foolish.

What you must understand is that people who accomplish much and people who accomplish little BOTH have fears of some kind. The difference between the two is that the latter feels the fear and lets it immobilize them. The former feels the fear and does it anyway.

You can’t let the fear of failure sto you from accomplishing your goals.

Start the process. You can always fine-tune your program as you go. Genuinely, it’s better to aim and then fire, but its better to fire and then adjust your aim later than not to fire at all.

5 Keys to Fat Loss Success

admin — Thu, 12 Nov 2009 02:52:07 +0000

When it comes to losing fat, success doesn’t happen overnight. Sometimes it doesn’t even happen over a few weeks, a few months or a few years. Don’t rush it, don’t crash and don’t expect too much of yourself too soon. Life is for the living; for the making of mistakes and learning from them. Below I have outlined my 5 Keys to Fat Loss Success so that you can not only lose fat but keep it off — forever:1. Set realistic short-term goals: The best way to think of these is as “mini-goals.” When I was actively training in road racing I didn’t start out running a marathon. I first started with smaller mileage races and each time I would try to better my time — and better my distance — until I was running a competitive marathon. There is no way to reach such a huge long-term goal without a few mini-goals along the way. What are your mini-goals?2. Short-term goals should lead you to long-term goals: Allow for occasional setbacks along the way, but regard them as learning experiences. That’s the beauty of short-term, or mini, goals. You can make a few missteps along the way and still reach your ultimate goal, as long as you simply learn from your misstep and get back on track.3. Set a training schedule and stick to it: It helps to have a contract with yourself; how formal a “contract” is up to you. Some clients put the schedule in writing; others tack it to their fridge or keep a sticky-note in their wallets. Some keep it in their heads, but all do one thing in common: stick to it.4. Listen to Your Body: If I’ve taught you one thing in this book it’s to listen to your body. We talked about not eating too much, stuffing, and not eating too little, starving. Your body sends you signals when it’s too full or too empty; listening to them is one way to stay in balance. Your exercise should be the same. Fatigue is a sign to take a break, and it’s OK to do so. The old adage of “no pain, no gain” has gone by the wayside.5. Constantly challenge yourself: Life is meant to be a challenge. We strive to meet challenges and move beyond them. If we don’t learn, we can’t grow. Success is like a muscle; it doesn’t grow if it isn’t stretched. How far can you stretch today?©2008 Wendy Chant

Why Your Diet Should Target Fat Loss

admin — Fri, 06 Nov 2009 14:47:20 +0000

Just trying to lose untargeted weight can be detrimental to your long term health. Targeting fat loss is effective and provides long term health benefits. Here are just a few of the reasons you should choose a targeted fat loss diet

On a fat loss diet you will be eating more food than when you were gaining weight. So forget about being hungry and feeling deprived. The reason for this is simple. Every gram of fat contains more than twice as many calories as a gram of protein or carbohydrate. So, for every gram of fat that you eliminate from your diet, you’ll be eating 2 grams of nutrient dense, delicious, alternative foods. You’re probably thinking that can’t be right. You’re thinking you must cut down on your calories. Not necessarily, here’s why.

To successfully lose fat, you must combine exercise with your low fat eating plan. Increased exercise will require you to consume more calories. Regular exercise is one of the keys to targeting fat loss. The immediate benefits of exercise are increased energy levels, improved circulation, better muscle tone, and, of course, weight loss. The long term benefits are a healthier heart, stronger bones, and a lean toned body. As you build muscle to replace fat, your body requires more calories to maintain that muscle. As a result of this, you will burn more calories even while you are sleeping.

Targeting fat loss means eliminating simple refined carbohydrates from your diet. Sugar and white flour trigger a huge insulin response when eaten. They are digested and enter your blood stream almost instantly. Your body sees this surge of available energy as a surplus and immediately goes to work storing it as fat. These simple carbohydrates will be replaced with complex carbohydrates, which are digested more slowly and do not trigger a massive insulin response leading to fat creation.

Many of the complex carbohydrates in a fat loss diet contain significant amounts of fiber. Fiber is known to reduce cholesterol in your circulatory system and improve heart health. Medical studies have also shown that moderate resistance training on a regular basis stimulates bone growth and reduces the risk of osteoporosis. Your bones don’t get larger, just more dense.

If you’re planning to lose weight why not take advantage of all the benefits of a fat loss diet? A lifetime of improved overall health is the bonus. All you have to lose is the fat.