Archive for the Fat Loss Category
1 - You only do cardio training
Cardio burns fat, weights build muscle. That’s the simplistic, misguided premise upon which countless men have built their exercise regimes. ‘You can’t put them together,’ these men say.
OBESITY is “socially contagious”, with people who have an overweight friend facing a dramatically increased risk of becoming similarly fat.
Your waist measurement is the best indicator of problem fat. Dr Susan Jebb, head of nutrition and health at the MRC Human Nutrition Research Unit in Cambridge, recently pointed out to a conference of healthcare workers in London that many of the dangers of obesity are often associated with excess fat, and therefore cannot be evaluated by measuring only the patient's weight. An example being if a person trains heavily and holds a substantial amount of muscle, it will throw off all the weight versus height charts, making them useless. It is common for a bodybuilder or serious gym user when measured at a standard insurance or GP check up, to be ticked as obese, yet amusingly when they lift their t-shirt up, they show a perfect set of abs!
There’s plenty of debate about which type of exercise is the “best” way to get in shape. Some argue in favour of aerobic exercise. Others contend that resistance exercise (such as lifting weights) is the right way to do it. Let’s take a closer look at both types of exercise and see what they have to offer…
I regularly get asked about what's the best diet or menu to follow to lose fat. Although there are hundreds of books out on the market that claim to have the secret ultimate way to lose fat and get in the best shape of your life, the reality is, most of these books are based more on marketing hype and nonsense diets than teaching you the techniques of good nutrition, healthy living and the importance of exercise. We've also seen the Atkins diet that recommends super high protein fatty diets, the GI diet, that requires tons of research before you can eat any food, the cabbage soup diet, that literally involves eating cabbage soup, pie, cooked, etc.. until you've lost all your weight and your friends!
Assuming you go to the gym regularly and train, most of you reading this will probably fall into either the cardio (CV) training or weight training (resistance) camp. Some of you may do both. It is common for both groups to debate which one is better to achieve their ideal physique. The general theme is that cardio (running, cycling, etc..) is best for fat loss and weights are best for packing on muscle. Is this true? Is weight training best for every goal or do you need a combination of the two? Lets explore the science behind the argument.
1. Eat 4-6 small meals daily.
Spreading your calories out during the day keeps your metabolism moving and your energy levels high. It’s also important to make sure that each meal contains a balance of nutrients, namely protein, carbohydrate and fat. Good sources of protein include fish, lean meat, chicken, eggs, turkey, and whey protein. Preferred sources of carbohydrates include fruit, vegetables, beans, and whole grains. Olive oil, nuts (including peanuts) and fish oils are a healthy source of fat. If you’re too busy to cook and prepare regular high-protein, low-fat meals, then meal replacements (such as Max-Meal High Protein) and nutrition bars (like Cyclone Bars and Max-Meal bars) will help you to feed your body with the nutrients it needs to burn fat and build muscle.
Before we get to the diet and exercise, it’s important that you know that even the best programme of diet and exercise won’t work unless you are consistent. It’s no good training hard for a few weeks, then throwing in the towel because you miss a workout or two. Every workout must build on the last one. If you miss a workout, or mess up your diet, don’t let it get you down.
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