Fat Loss 101 'A Technology That Works'

In the first article in the Fat Loss 101 series we discussed the number one priority when it comes to fat loss; committing to make better choices. The second thing you need to have is a technology that works.  The phrase “a technology that works” simply refers to the right knowledge.  Here is what you need to know regarding fat loss.  First you need supportive nutrition.  Second a concern for muscle and third moderate aerobic exercise.

Supportive nutrition - Supportive nutrition means fueling the body for the desired results.  If fat loss is the goal then you need to practice the following two nutritional concepts.  First, eat a supportive meal every 3 to 3.5 waking hours. Second, each supportive meal should consist of the following: a lean protein, starchy carbohydrate and fibrous carbohydrate. Here is a sample of what your meals might look like:

• Breakfast- eggs, spinach and brown rice
• Mid morning snack- goat yogurt w/celery
• Lunch- spinach based salad with broccoli, green peppers and chicken
• Mid afternoon snack- almond butter with apple slices and celery sticks
• Dinner- Salmon, asparagus, quinoa

Have a concern for muscle - Fat is burned in the muscles. In fact you should think of your muscles as a fat burning furnace. The more muscle you have the more fat you can burn.  This doesn’t mean you have to be a massive body builder.  But it does mean that you need to maintain or increase the amount of muscle you currently have.  In order to maintain or build muscle you need to provide a stimulus the challenges the muscles. The easiest way to challenge the muscles is through resistance training.  Resistance training can come through the use of body weight exercises, dumbbells, exercise tubes, etc.  How much weight, how many times, and how often will be determined by your current fitness level. 

Moderate aerobic activity (cardio) - Performing endless hours of cardio is not the goal.  In fact the mere thought of having to do long bouts of cardio is a real turn off. I recommend only 20-30 minutes.  The best way to accomplish this is to perform interval training.  Interval training basically means combining moments of high intensity activity with periods of low intensity activity.

When you combine supportive nutrition, a concern for muscle and moderate aerobic activity you will see fat loss.  Your body will change.  You will see an increase in energy levels.  Decrease in clothing sizes.  Increase in self confidence.

Is Excess Cardio Harmful to the Heart?

In a recently publised article in the Wall Street Journal researchers are finding out long bouts of cardio can be harmful to the heart. Trainers including myself have advised doing long bouts of cardio for years now and generally prefer some form of interval training.  Interval training is in a nutshell doing short durations of high intensity activity combine with brief periods of rest and/or moderate activity.
 

This recommendation comes from primarily two purposes.  First, time constraints, not many clients have more that 45-60min they are willing to commit to exercising per workout. Secondly, because clients tend to get results faster with interval style training.

Interval training can take place in a variety of formats for example:

      Walk/Jog or Jog/Sprint- this is were you would walk/jog for a short period of time say 60-90 seconds followed by a more intense jog/run of 30-60 seconds.  This can be applied to any traditional methods of doing cardio.

      Bodyweight exercises- Choosing a series of exercises that can be performed with ones own body.  For instance: Push up, squats, bicycle crunch, lunges, back extension and calf raises. Perform each exercise for 20-40 seconds and rest 0-20 seconds between each exercise.  Complete the circuit as many times as you can in 20 minutes.  This can also be applied to exercise with weights, ie free weights and/or machines.

Interval training is even finding a place in cardiac rehab.  Interval training isn’t just for the athletes.