5 True Ways To Guarantee Fat Loss Whilst Keeping Valuable Lean Muscle.
February 2, 2010 by admin
Today I wanted to give you five quick but essential fundamentals or tips to fully realising your fat loss goals. But also as well as losing the stubborn fat and getting on the path to the body you want, these 5 also mean you preserve the valuable lean muscle that in effect is your body’s fat burning furnace and the reason you actually blast calories at all.
So below I give you the 5 that if understood and made a part of your fitness lifestyle will not fail to deliver you results.
NUMBER 1: Keep Your Fitness Sessions Short! (But Very Sweet)
I am a big fan of Intensity Training. My classes and bootcamps are structured around this. You see the longer a person works out the lower the intensity level drifts. During peak effort you are working in intensity levels that produce results, but as you move out of ‘the zone’ you are at risk of injury, de-motivation and also a slide in your real results.
Intensity training is the incorporation of high demand training in short periods of time. You basically will make a bigger improvement on your body composition, fitness levels and overall appearance – and attain the goals you want – if you focus on shorter workouts, with high intensity.
I do recommend mixing up these short intense sessions to allow your body to recover. Don’t do them every session. But the facts are that an intense workout raises afterburn (fat burning capability – burning calories at a higher rate during recovery).
This type of workout is the way you need to be training if you want those results.
NUMBER 2: You Need To Weight Train.
It is still prominant in today’s society to hear people mention ‘toning’ or ‘long form cardio’ sessions as their staple fitness structure. The fact remains and always has that to see change and results in your body every person must be incorporating weight training or resistance training.
The goal of weight training is not to build huge muscle but maintain our lean muscle mass. Because lean muscle burns calories better than anything else you can do.
As a person ages muscle will diminish, so weight training is not just a young persons game – it is essential for everyone.
The reality is that women will NOT get big and bulky, men will not find its just that young persons pasttime and every person will shift their body into the zone where calories are burnt at optimal levels, lean and toned muscles will be structured and their body will perform as nature intended.
Again, other types of exercise are still fine to use but leaving out resistance training is like trying to drive a car with no wheels.
NUMBER 3: Nutrition AFTER Your Workout.
I’ve seen many people really get into the swing of worthwhile training. They challenge themselves, they commit to a sensible program and they begin with an attitude that 9 times out of 10 will lead them to stunning results. BUT it is all too common to find that a lot of people do not really take seriously the need to replenish and re-fuel their bodies AFTER these new and challenging workouts they are committed to.
Simply put: we all need to put the right fuel into our system after a workout – within a window of around 30mins to an hour max.
And that ‘fuel’ is a good recovery drink or meal replacement with a mix of protein and importantly CARBOHYDRATES: Don’t think its all about protein at this moment. You need carbs afterwards to protect the bodies protein from being used. It also helps create the blood sugar and insulin response that helps move protein to the workout damaged muscle fibers and aid in repair of what you’ve just done to them!
A good recovery drink is absolutely paramount. You can have a look at this one because it is one of the best – if not the best.
NUMBER 4: Protein Is Essential In Your Diet.
Carbohydrates and essential fats are important BUT protein is the building block of muscle. You need to have adequate amounts in your system. DO not neglect this, especially when you are breaking down that muscle in your intense new workouts, your job is also to supply your body with protein for repair and regeneration of new muscle tissue.
Protein can induce satiety – a feeling of being full – if you have adequate amounts in each meal you consume. Also dietary protein is actually harder to break down so you interestingly will burn extra calories doing so. Nice. (that’s a simple explanation – we’ll go into this in detail in an upcoming post).
Protein does not build muscle, it actually aids in repair due to the damage caused by your workouts. Also you want protein to assist in the maintenance of your lean muscle especially during fat loss training or dieting when you desperately need to keep the lean muscle and not let it get broken down.
Increase your protein levels with both a good supplement and lean meats, dairy protein and vegetable sources of protein and you’ll allow your muscles to remain protected as your metabolism controls fat loss.
NUMBER 5: Please, Please, Please Don’t Starve Your Body…
If a person starves themselves, because they assume this is the way to lose weight or fat, they simply put themselves into the territory of firstly only really losing water weight in the initial stages and also facing the reality that once they get back to a ‘sensible’ eating schedule they will almost always gain back that weight 100% – and sometimes they’ll gain back more.
‘Starvation mode’ is not a method any person should consider or employ.
To lose weight consistently and safely and keep it off a person needs to elevate their metabolism with proven exercise whilst maintaining a balanced, consistent diet that involves regular eating, a control of the amount of carbs eaten after 2-3pm in the day and a serious commitment to never starving or forcing the body into yo-yo eating schedules.
Consistency both in training and diet is key. Starvation is for uneducated people who will face more frustration after an initial ‘suprise’ weight loss – that is only that water weight loss. This road is not one you want to travel. Period.
Do it right and you’ll be on the road to being fit for life.