weight and cardio routine supplemented by good diet.
I have advised and trained many people using some of the
methods I will outline briefly below. Some people i have
trained have lost 20-30 pounds 2-3 months. And 10 pounds
in a week and a half happens often with these guidlines. I
Just the other day, a client of mine pointed to people on the treadmills and said that he had seen the same people doing the SAME hr long cardio routine and noted that they looked exactly the same as the first time he saw them, which was in 2001! If you notice, the men and women who are in shape use free weights in addition to cardio. DOING FREE WEIGHTS FIRST is KEY!
Why? because when you use free weights you build muscle which burns fat at rest and looks attractive. But weights only use carbs for energy. So to build the most well developed muscle, you need to lift weights first. Cardio on the other hand uses BOTH carbs and fat. If you do this first you will mostly be using carbs and a little fat, and if you go too long you will release the fat storing, muscle breakdown catabolic hormone called cortisol. Which, in the end, will lower your metabolism, making you fatter and/or less lean and toned. When you do weights first you will burn most of your carbs so when you then go to do cardio, you are now going to burn much more fat because most of your carbs have been burned off with the weights. so you are now using much more fat for energy than if you had done cardio first. For muscle gain you do not want to go over 45mins of total workout time, because after you burn off too many carbs and exceed 45 mins you will start to do more harm than good. you do not want to burn muscle tissue which happens after 45mins to an hr. Unless you have many pounds to lose, or are concerned more with weight loss; then doing a workout for up to an hr and 30 mins is fine.
2. do not exceed a total of 45 mins for max muscle or 1 hr 30mins for max weight loss. To keep lean and fit all you need to do is FREQUENT workouts. This will release a contsant flow of the body’s most potent fat burners of testosterone and growth hormone, as well as sparing muscle tissue. (both men and women have testosterone, women obviously release less, but growth hormone is a key in their weightloss)
A person doing 20-30mins a day (4-7 days a week) of high intensity weight and cardio will be in FAR better shape than someone doing a lackadaisical 2hrs 2-3 times a week.
Circuit training is a good way of incorporating both weights and calorie burning. It may even become cardio-esq if kept continuous.
3. Eat low glycemic carbohydrates. Substitute high glycemic with comparable low glycemic versions. use the glycemic index database here: www.glycemicindex.com
You can also read why low glycemic foods are healthier. For simplicity, high glycemic foods are unhealthy because they dramatically raise your blood sugar levels (ex. white bread, table sugar) and thus raise your insulin levels. Signalling your cells to pull in as energy from the blood. The higher your insulin the more you pull in from blood, and consequently the more you store as fat. You can eat MUCH more food if it is low glycemic. Ex. Oat bread, or whole GRAIN bread (whole wheat is often a trick, its just as bad as white)
4. every carb that you eat should be eaten with an equal amount of protein. Generally they should be equal in physical size, for simplicity.
5. Eat mainly vegetables for all your vitamin needs. Use fruit sparingly until you lose the weight. Also use a multivitamin. Fruits can be fattening for some people, but are good in moderation. Stick to veggies at first. But also dont eliminate fruits. Just use them sparingly. As in one or two servings a day.
6. Stay away from anything with high fructose corn syrup. This is worse than sugar!
7. eat 4-6 small meals.
8. eat good fats. some fats aid in burning bodyfat and are essential. Eat unsaturated fats. Stay away from saturaed fat. But Omega 3s are essential to weight loss and health of you heart. CLA is known as a fat buring fat.
You do not necessarily need to burn more calories than you take in to burn bodyfat, it works to a limit. but it can be very detrimental if you do it to the extreme. A healthier way would be at or within 200 calories of your caloric intake needs based on your metabolic rate (amount of calories you burn at rest). if you have a high metabolic rate (more lean muscle by lifting weights), you will burn more fat for energy at rest. and building muscle will activate more energy from carbs and fat to repair and grow muscle. Too little calories can actually lower your resting metabolic rate and cataboize precious muscle for energy. Dont be afraid to eat. or to cheat once in a while. Just eat the right stuff and exercise. it will work.
Calculate your metabolic rate:
body weight x body fat %= body fat
Body weight minus body fat= estimated lean mass
estimated lean mass divided by 2.205 x 30.4 = the minimum amount of calories you burn at rest.
9. Here is a trick you can use. It works very well, in moderation, and limits fat gains from insulin spikes. Before you eat something sugary, processed or starchy, have a scoop of Hydrolyzed whey protein, this counteracts the insulin surge, and consequent fat storage.
For maximum fat loss check out my fat loss workout, or for muscle building and fat loss check out the MaxMass workout.
Tags: fitness, health, nutrition, personal training, weight-loss, weight-loss truth
