How To Burn Fat, Law # 6
Tuesday, April 24, 2007
When "dieting", don't restrict your calories too much or too drastically or for to long of a time or else you'll ending up losing a lot of muscle and very little fat.
REASON:
The body's main purpose is to stay in "homeostasis" or to basically stay balanced at all times. It does this mainly through adaptation by a system of checks and balances. For example, when you reduce calories too much or for too long, the body thinks it's starving and it won't be able to find food.
It begins to go into "hibernation" mode and it does this by slowing down your metabolism and reducing thyroid output and also, by preserving FAT for survival and burning up muscle, since muscle requires more calories for existence.
As you can see, this would defeat our purpose. So, at times, it's best to reduce calories by 10% every 2-3 weeks and at the same time, expend more energy through exercising.
There is no need to do too much, too soon. Do a little, your body will be okay with it and around 14-21 days, it will begin to adapt and that's when you'll need to once again, reduce calories by another 10%.
In fact, one of our protocols we use is to reduce calories by 10% for weeks 1+2, then increase exercising by 10% or 20-30 minutes 3x a week for weeks 3+4. This is one month. Then, repeat the second month by further reducing calories by another 10% for weeks 5+6 and then after two weeks, increasing your workouts a little more during weeks 7+8.
By just going back and forth and reducing food a little for 2 weeks and then adding more exercise for 2 weeks and so forth, you'll keep your body happy, burning fat and preserving muscle. Obviously, you can't do this forever and after 3 months, it's time for a break by increasing calories for about a week. But this is good for now and we'll get into specifics in the future.
REASON:
The body's main purpose is to stay in "homeostasis" or to basically stay balanced at all times. It does this mainly through adaptation by a system of checks and balances. For example, when you reduce calories too much or for too long, the body thinks it's starving and it won't be able to find food.
It begins to go into "hibernation" mode and it does this by slowing down your metabolism and reducing thyroid output and also, by preserving FAT for survival and burning up muscle, since muscle requires more calories for existence.
As you can see, this would defeat our purpose. So, at times, it's best to reduce calories by 10% every 2-3 weeks and at the same time, expend more energy through exercising.
There is no need to do too much, too soon. Do a little, your body will be okay with it and around 14-21 days, it will begin to adapt and that's when you'll need to once again, reduce calories by another 10%.
In fact, one of our protocols we use is to reduce calories by 10% for weeks 1+2, then increase exercising by 10% or 20-30 minutes 3x a week for weeks 3+4. This is one month. Then, repeat the second month by further reducing calories by another 10% for weeks 5+6 and then after two weeks, increasing your workouts a little more during weeks 7+8.
By just going back and forth and reducing food a little for 2 weeks and then adding more exercise for 2 weeks and so forth, you'll keep your body happy, burning fat and preserving muscle. Obviously, you can't do this forever and after 3 months, it's time for a break by increasing calories for about a week. But this is good for now and we'll get into specifics in the future.
Labels: burn fat, fat burning, fat loss, how to burn fat
posted by Frank Mori, 24.4.07
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How To Burn Fat, Law # 5
Sunday, April 22, 2007
For further clarification on previous posts, you should try to eat your protein/carbohydrate meals during the first half of the day if possible and your protein/fat meals during the second half of the day.
REASON:
This again has to do with managing your insulin levels. But also, keep in mind that carbs are used for quick and instant energy. When you have carbs during the early part of the day, you can utilize the calories for the rest of the day since you will be active. But when eating carbs late at night and going to bed afterwards, the carb calories will get stored mostly as fat.
There is an exception to the rule in that immediately after exercising, it's a good idea to have a protein/carb meal without any fat. I know many people exercise after they leave work, later in the day ... so have some carbs after your workout will be beneficial and help speed up recovery.
Just don't over do it!
REASON:
This again has to do with managing your insulin levels. But also, keep in mind that carbs are used for quick and instant energy. When you have carbs during the early part of the day, you can utilize the calories for the rest of the day since you will be active. But when eating carbs late at night and going to bed afterwards, the carb calories will get stored mostly as fat.
There is an exception to the rule in that immediately after exercising, it's a good idea to have a protein/carb meal without any fat. I know many people exercise after they leave work, later in the day ... so have some carbs after your workout will be beneficial and help speed up recovery.
Just don't over do it!
Labels: fat burning, fat loss, how to burn fat
posted by Frank Mori, 22.4.07
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How To Burn Fat, Law # 4
Thursday, April 05, 2007
As stated in the previous post (How To Burn Fat, Law # 3), you do need to eat some amount of healthy fats every day (about 15%-20% of your diet) It's best to do so with protein meals and as well, more so later on in the day. Healthy fats would consist of uncooked/raw nuts, flaxseed oil, extra virgin olive oil and fish oils (capsules).
REASON:
Fats are very important in that they slow digestion and hence, reduce insulin secretion and at the same time, keep you from getting hungry quickly after a meal. They are also beneficial because they create good hormones and enzymes, which are needed to build muscle and reduce body fat.
The hard part or real secret is that fats should NOT BE HEATED! Hence, you have some raw almonds ... or a tea spoon of flaxseed oil in your protein shake or a bit of olive oil on top of your salad. When you cook/heat/fry fats, they become hydrogenated and they aren't as beneficial for your body ... not to mention, they can increase the potential of getting cancer.
I'm not saying go overboard here ... but a little bit of healthy fats a day will keep your skin looking younger, increase your sex drive, lubricate your joints and reduce pains and arthritis and has host of other benefits.
REASON:
Fats are very important in that they slow digestion and hence, reduce insulin secretion and at the same time, keep you from getting hungry quickly after a meal. They are also beneficial because they create good hormones and enzymes, which are needed to build muscle and reduce body fat.
The hard part or real secret is that fats should NOT BE HEATED! Hence, you have some raw almonds ... or a tea spoon of flaxseed oil in your protein shake or a bit of olive oil on top of your salad. When you cook/heat/fry fats, they become hydrogenated and they aren't as beneficial for your body ... not to mention, they can increase the potential of getting cancer.
I'm not saying go overboard here ... but a little bit of healthy fats a day will keep your skin looking younger, increase your sex drive, lubricate your joints and reduce pains and arthritis and has host of other benefits.
Labels: burn fat, fat burning, fat loss, how to burn fat
posted by Frank Mori, 5.4.07
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