Weightloss
FAQ
Weightloss FAQ & Losing Weight
Tip
Is it true that weight training
helps you shed fat? I thought aerobics was the only
serious fat-burning exercise.
Yes, resistance training can lead to increased fat loss.
In fact, it's crucial to understand that in addition
to cardiovascular or aerobic exercise, resistance training
is an important element in any effective fat loss program.
Muscle tissue is metabolically active
in the body-in general terms, the higher your percentage
of muscle mass, the higher your resting metabolism.
Strength training will increase your lean muscle mass
resulting in an accelerated metabolism; in other words,
if you add more muscle, you'll burn more calories. And
this, of course, can translate into an increase in fat
burning as well.
So, in addition to the other health
benefits associated with resistance training-increased
strength and energy, healthy bone density, protection
against injury, etc.- engaging in two or three brief
and intense weight training sessions per week carries
the major plus of allowing your
body to burn more calories even while at rest!
Could you please list out
some of the best sources of protein and some of the
protein foods that I should avoid while trying to lose
weight?
Basically, anything that flies, crawls,
or swims is going to be a good source of protein for
you. In general, the calories you consume each day should
consist of about a third of protein, unless you,re trying
to gain some serious muscle in which case it could be
more.
Some of the obvious protein sources
are chicken, turkey, fish, and tuna. Eggs whites and
lean beef will also do the job. Some people like veggie
burgers. Others like the old spaghetti and sauce routine,
good for about 33 grams of protein per cup (though a
less complete source of protein than those above).
However, the amount of protein you
consume every day should vary, depending on your lifestyle.
For example, if you are somebody who exercises on the
average of an hour per week, then you'll need to nourish
your system with
about .7 grams of protein for every pound of lean body
mass.
So, if you have 140 pounds of lean
body mass (this is after you subtract the body fat),
you'll need to take in 98 grams of rotein per day.
If you are a more hardcore trainer
who works out on the average of five hours per week,
you'll need to upgrade your protein intake to at least
.9 grams per pound of lean body mass, which for the
same person, would equate to 126 grams of protein per
day.
Not all protein sources are ideal
for your fitness goals, especially if you'rd aiming
at a lean, healthy physique. Although chicken and fish
is loaded with protein, it is also loaded with fat once
you fry it. Try to grill or bake your chicken and fish
and leave all the greasy fats for the rats.
I have been weighing myself
religiously, and now my friend tell me that this is
not an effictive way to monitor fat loss. What do you
think?
It happens every morning when you
mosey out of bed, somewhere between the time you take
off that robe and the instant you step into the shower.
For others, it happens immediately after a workout,
as soon as you peel off those sweaty clothes and stand
aimlessly in your birthday suit.
Then, the big moment arrives. The
excitement, the tension, it all forms a giant knot in
your throat. This experience is a lot like playing the
roulette wheel and you know you have plenty riding on
this one. Hence, the numbers that come up can spree
a variety of reactions.
You step onto the scale in your bathroom
and peek through your fingers at the fate staring back
at you.
To some, you jump up and down like
you just hit the jackpot. Others shriek as if they'd
just crapped out.
Well, the scale is indeed a useful
tool to monitor your weight-loss developments. What
other method is there to track specifically how much
you've progressed in your endeavors to lose weight?
Yet, the scale can be like a lousy
personal trainer. It can be giving you bad information.
In other words, do not become too dependent on this
devilish, little device sitting on your bathroom floor.
Here are two reasons
why:
- Scales are not perfect. At any
given moment, it can go from being your best friend
to your worst enemy. If the scale isn't tipping your
way, it can throw your entire mental state off the
mark. Scales can often deceive you into thinking you're
heavier - or lighter - than you actually are. In more
cases, it's the latter. And by thinking that you're
that far ahead of the game, the only one you'll be
fooling is yourself.
Instead, try going by how your clothes fit on your
body or how you feel internally than relying on some
imperfect machine. Take a picture of yourself at the
beginning of the month and then at the end of the
month to evaluate the progress. Obsession with the
scale is not unlike other fixations - it's certainly
not healthy.
- Scales tend to dictate. Too many
people are consumed with the numbers on the scale.
It's not unlike the scenario of a baseball player
who is completely engrossed in his batters' average.
The average is just a number. He should be more concerned
with winning the game. The same goes with the battle
against weight loss. The goal should never be a number.
If you become too concerned with reaching a specific
number, by a certain time, it can lead to starvation,
bulimia, malnutrition, many conditions that are not
beneficial to your body or you're health.
Remember, the best scale you can have is your mind.
If it's telling you that the unwanted fat is disappearing
from your figure like a dress on prom night, chances
are that you're right.
How can I lose the fat without sacrificing
the lean muscle I've built in the gym?
Truth is, any time you lose fat, you run the danger
of cutting into muscle as well. It,s a tricky balance
you need to strike, but the key is to drop as much fat
wile preserving as much lean muscle as possible. Here,s
a few quick tips to keep in mind:
- Be certain to get your protein in every 3 hours
(this is key). Also, be sure to take some protein
in before bed (no carbs though).
- Try supplementing with L-Glutamine: it not only
helps you get lean, it also seems to have a muscle-sparring
effect in most people.
- You can drop your carbs down pretty low to tighten,
but don't drop the good fats down too much. Supplementing
with Omega 3s and/or flax seed oil can help.
- You'll want to consider cycling your calories if
you're not doing this already. See the Ultimate Muscle
Mass and Anabolic Nutrition Programs for more tips.
- Don't make your diet too complex: lean protein is
the key, processed sugar is to be avoided.
- Remember, when you're natural, it's a tough job
drop fat and maintain mass. It can be done, but you
have to go after it intelligently. Getting that constant
influx of high-quality protein is really your #1 priority.
What is the best weight loss pill?
I,m asked every day if there,s a magic pill out there
. . . something that, will help shed that excess fat
tissue and keep it off for good. What if I told you
that there is something that's inexpensive, readily
available, safe, without side-effects, and just may
be the most effective fat loss substance anywhere?
What is this mystery substance? This magic pill that
you've been waiting for? Well, it isn't a pill at all.
It's good old water. That's right, pure H2O.
Water is without a doubt one of the most underrated
and yet dramatically effective keys to weight loss and,
in particular, body fat reduction. There's absolutely
no denying that drinking a lot of pure, clean water
(8-12 glasses per day) will help you get and stay LEAN.
Let me make it perfectly clear here that we're talking
about plain water . . . not soda (which is loaded with
sugar; even diet soda is full of salt and chemical sweeteners),
not coffee, tea, juice, blah, blah, blah. None of these
count.
Why is water such an effective fat loss aide? There,s
several important factors:
- Water seems to act as a natural appetite suppressant.
In fact, people on diets who do not increase their
water intake will find themselves feeling hungry,
much more often and more severely than those who do
up their water consumption. One possible reason for
this is that dieters are getting less water from their
food, because they're eating less food, so the body
is actually craving fluid. These cravings can be significantly
curbed with increased water intake.
- Consuming enough water allows the kidneys to function
optimally. This in turn enables the liver to become
more efficient at metabolizing fat. The result is
an increased fat burning capacity in the liver.
- When the body doesn't get sufficient amounts of
water, it'll metabolically shift in a defensive and
protective strategy to preserve, what it has. This
can only result in a negative slowdown of bodily functions
and processes. Incidentally, something happens when
you cut fat completely out of your diet: the body
compensates by holding on to as much of its fat stores
as possible, thus defeating the purpose. This is why
I recommend a nutrition program rich in good fats
which promote metabolism.
- In addition to fat loss, drinking adequate amounts
of water also has numerous other biological and physical
benefits. Maintaining healthy and vibrant appearing
skin is an example of one such added benefit.
Bottom Line: drinking sufficient
amounts of pure water should be the first step in any
serious fat reduction program.
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