In the spirit of last week’s list of 5, here are 4 principles that you have to apply if you are going to see fast fat loss results…
Principle the First – You gotta keep your metabolism humming along…
Cutting calories like most folk do when they decide to lose weight (ie Fat) results in a dive in the various processes that make up your moverall metabolic rate.
You eat less so you lose out on the thermic effect of food. Eating lessbecause most folk
severley cut their calories back means you have less energy and so you move less and exercising becomes difficult.
Your basal metabolic rate drops off as you body enters into good ole starvation mode.
These things then combine to deliver a thump to your hormones.
Leptin (the ‘okay we’re full stop eating’ hormone) levels fall off a clif in as little as a week of moderate calorie reduction.
So you fix this by cycling your calories or even easier if you are going low carb then you must make sure that you a ‘Cheat day’ – the trick here though is to eat with some sense –
don’t gorge and overfeed, just allow yourself to have some processed carbs one day a week if you are on a serious drop fat fast diet. ne day of ‘spiking’ your carb intake will reset your leptin levels to pretty much normal so you can cut calories for ht efollowing week and then reset again with a ‘cheat day’ and so on…
This strategy works best if you workout hard the day before your cheat day. here is a program from renowned training Expert Craig Ballantyne that you can use:
Do a minium of 3 rounds and try for 5 if possible.
Rest 15 seconds between exercises and 1 minute at the end of the circuit.
Do as many repetitions as possible in the given time.
Make sure to do a bodyweight warm-up of squats, lunges, and
pushups before this circuit (2 sets of 8-12 reps each).
1) Lunge Jumps – 20 seconds
2) Pullup or Bodyweight Row – 30 seconds
3) Spiderman Pushup – 30 seconds
4) KB Swing – 30 seconds
5) Walking Prisoner Lunge – 30 seconds
6) Cross-Body Mountain Climber – 30 seconds
7) KB Goblet Squat – 30 seconds
By doing this you deplete your body’s store of glycogen and when you cheat the next day these stores get refilled so the extra carbs not only reset your leptin they don’t 9unless you are foolish) create a calorie overwhelm that results in fat loss. In fact doing this can help predispose your body to burn fat as preferred fuel…
Principle the Second – You gotta cut calories a lot if you want fast fat loss…
You’ve read it here before a pound of fat is 3500 calories (closer to 7200 for a kilo) and the only way that you get your body to shift those pounds / kilos is for you to eat less so your body burns more…
Of course there is more to it than just eating less – what you eat, how often and and so on all has an effect but the base line info to grab onto here is that you have to create a strong energy deficit for fat loss to occur.
Dropping 5 kilos (about 11 pounds) of fat equates to a energy deficit of around 38,000 calories..
if you’re hooked on thinking in terms of weight loss rather than fat loss then you need to understand that a pure fat loss of 5 kilos probably means a total weight loss of 7.5 to 10 kilos becuase of fluid loss that comes along with dropping weight.
Principle the Third: You gotta use both DIET & Exercise to achieve your fat loss.
I’ve said it before – you can’t out train a bad diet and you can’t lose fat unless you get a number of things working together.
Forstly – take as many of the processed, then the the starchy processed carbs out of your diet as possible. Replace these with loads more vegetables, lean protein and fruit.
Step up your exercise and use HIIT protcols to get your metabolism revved up. Lift heavy weights at leat once a week to keep your muscle mass intact 9if not increase it!0 and then use cheat days to keep your homones on your side.
Is there more to it than this? Yep – but just do the above and you’ll get results better than 80% of the folk who try to lose ‘weight’…
Principle the Fourth: You gotta keep the muscle you’ve already got…
I mentioned this above but it is worth locking down on its own.
Muscle is more metabolically active than fat. The more you have the faster your basal
(resting) metabolism is and the more calories that you burn at rest. Likewise when you exercise if you have muscle your body will burn more calories more quickly than if you were fatter with less muscle.
Most people lose muscle when they diet becuase once your body goes into starvation mode it tries to protect fat stores and turns to breaking down muscle to supplement your energy needs. But you can stp this. Dead. How? Lift heavy weights. It has been shown in a number of studies that lifting heavy weights once or twice a week makes your body preserve if not add to) your muscle mass and gets it to burn more fat – even if you are in starvation mode due to calorie cuts.
Well there you have it – 4 principles to follow for rapid fat loss.
See you next week.