Archive for November, 2009
Quick Fat Loss Diet: 5 Simple Steps
Written by success on Monday, November 30, 2009 | No Comments
Categories: Weight Loss Tags: fat loss diet, How Many Calories, Lean Muscle Mass, macronutrients, Protein, quick fat loss diet, square meals, water intake
A quick fat loss diet is not hard to find, but finding the correct one is very difficult.
How do you know which diet is the right one for you?
Below are listed 5 simple steps to follow for your quick fat loss diet.
When planning your diet you must first look at how many calories you eat.
How do you know how many calories you should consumer per day?
You can find formulas almost anywhere with a little research that you can use to find out how many calories you should have per day.
You should lower your caloric intake by only 15-20% only.
You should not cut calories drastically when trying to plan a quick fat loss diet.
Proper nutritional requirements are a must when following a quick fat loss diet.
As part of a quick fat loss diet, you need to have a specific amount of each of the macronutrients each day.
Each day you should aim for 45% Carbohydrates, 35% Protein and 20% Fat.
Space out your meals each day.
You will need to eat more frequently on the quick fat loss diet than just the 3 square meals a day that you are probably used to.
Eating 5-7 small meals every 2-3 hours is what you should aim for each day.
You will have many negative effects on your body during a quick fat loss diet if you only eat 1-3 times per day.
The quick fat loss plan requires that you drink more water each day.
To reshape your body and lose weight you must increase your water intake.
Not drinking enough water will force your body to become dehydrated, and this is not a good thing.
There are many negative side effects of dehydration, and these side effects will be a problem for other steps in your quick fat loss diet.
Adding exercise is probably the most important step in your quick fat loss diet.
It is crucial that you start exercising as soon as possible if you are not already exercising.
When trying to lose weight, you cannot just lower your caloric intake and do nothing else to reach your goals.
If you have more lean muscle mass, your body burns fat quicker.
Lean muscle mass is built through exercise.
A quick fat loss plan requires both cardio exercise and weight training.
You must research many factors before choosing the best quick fat loss diet for you.
To reach your goals quicker you should follow all of the steps listed above.
These are a great start to a quick fat loss diet plan.
The EDT Fat Loss Solution: Lose 1/2% Fat Per Week With NO Dietary Changes!
Written by success on Monday, November 23, 2009 | No Comments
Categories: Weight Loss Tags: alwyn cosgrove, Body Composition, Bodyfat, charles staley, Dips, dumbbell bench press, effective training, escalating density training, fitness training
By Alwyn Cosgrove, CSCS and Charles Staley, MSS
Staley Training Systems
Since the inception of the Escalating Density Training system, one of the most common inquiries we receive at the office is “When are you going to write about EDT for fat loss?”
How about right now?
As it turns out, EDT is perhaps the simplest and most effective training technique available for body composition training. I was recently talking to my colleague Alwyn Cosgrove, owner of Results Fitness Training in Newhall, California has been using EDT-inspired training programs to facilitate rapid losses in bodyfat with his clients for several months now. In fact, Alwyn claims an average loss of 2% bodyfat per month with no dietary changes at all. However, there is a price to be paid for quick results, and this program does exact a heavy toll. Cosgrove joking refers to it as “Rambo training” it’s not for wussies. I agree, but at the same time, this is about as fun as hard work can be. Have a look:
The Program
This EDT cycle is simple, brief and yet quite brutal. You’ll perform (3) 15-Minute “PR Zones” where you’ll attempt to accumulate as many total reps as possible and then improve upon that number every workout (see “EDT Loading Parameters” for more details).
Each and every workout you know how long it’ll last and you also know exactly what you need to accomplish. It’s that simple. Here’s your program, make exercise substitutions if equipment or injury restrictions warrant.
Monday
First PR Zone (15 Minutes)
A-1: Chins
A-2: Hack Squat
Rest: 5 Minutes
Second PR Zone (15 Minutes)
A-1: Rows
A-2: Seated Leg Curl
Rest: 5 Minutes
Third PR Zone (15 Minutes)
A-1: Overhead Press Machine
A-2: Incline Board Sit-Ups
Wednesday
First PR Zone (15 Minutes)
A-1: Dips
A-2: Back Extension
Rest: 5 Minutes
Second PR Zone (15 Minutes)
A-1: Incline Press Machine
A-2: Leg Extension
Rest: 5 Minutes
Third PR Zone (15 Minutes)
A-1: Flat Dumbbell Bench Press
A-2: Reverse Trunk Twist on Ball
Friday
First PR Zone (15 Minutes)
A-1: Dumbbell Deadlift
A-2: Push Press
Rest: 5 Minutes
Second PR Zone (15 Minutes)
A-1: Preacher Curl
A-2: Lying Dumbbell Triceps Extension
Rest: 5 Minutes
Third PR Zone (15 Minutes)
A-1: Standing Lateral Raise
A-2: Prone Ball Roll
COSGROVE: Note that you can also reduce the rest periods between PR zones thereby further increasing the density. I also prefer to have a bigger rep “buffer.” In regular EDT, I allow 20% more reps before I increase the loads.
In Fat Loss EDT, I don’t increase the loads until you perform 30% more reps. I think the higher volume helps with fat loss (this assumes a good load selection initially). Another rule I use is that the eccentric phase should be controlled, the concentric should be accelerative.
EDT Loading Parameters
For those not yet familiar with EDT’s unique loading parameters, here’s the nuts and bolts:
Escalating Density Training is based on the concept of doing more and more work from workout to workout. Therefore, it’s critical that your exercise biomechanics (i.e., technique) is consistent on every workout. If you perform strict curls on one workout and loose form the next, you aren’t really doing more work (for the arms at least!)
• I recommend 10-15 minutes of light to moderate cardio, followed by 10-15 minutes of light stretching on ìoffî days for the purpose of promoting active recovery and reducing soreness.
• Each workout in this cycle consists of (3) PR Zones of 15-minutes duration separated by a short (5-minute) rest periods. In each PR Zone, you’ll generally perform two exercises, for a total of 3-4 exercises per workout.
• In each PR Zone, you’ll typically perform two antagonistic exercises in alternating fashion, back and forth, using the same weight for all sets, until the PR Zone has elapsed.
• After warming up the first exercise(s), select a load that approximates a 10RM for each exercise. Ideally, the weight used for each exercise should be equally difficult.
Sets/Reps/Rest Intervals: This is where EDT is truly unique. Most people will find it most productive to do higher repetition (but not maximal effort) sets and shorter rests at the beginning, and then gradually progress to fewer reps per set and longer rest intervals as fatigue accumulates.
As an example, you might begin by performing sets of 5 with very short (10-15 second) rests. As you begin to fatigue, you’ll increase your rest intervals as you drop down to sets of 4, then 2, and as the time limit approaches, you might crank out a few singles in an effort of accomplish as many repetitions as possible in the time allotted.
NOTE: Do not perform early sets to failure, or even near failure. My recommended starting point is to do 1/2 of what is possible (e.g., 5 reps with a 10RM weight) at the beginning of the time frame. As the time limit approaches however, you’ll find yourself working at or near failure as you attempt to break your rep record.
Progression: Each time you repeat the workout; your objective is to simply perform more total repetitions in the same time frame. As soon as you can increase the total number of reps by 20 percent or more, start the next workout with 5 percent more weight and start over. Similarly, if you manage to improve upon your last performance (for the same workout) by 40 percent, then you’ll increase your weights by 10 percent on the next workout.
PROGRESS ACCELERATION TIPS:
I like amino acids as the post workout meal – an hour later I have a shake with fiber when training for fat loss.
Aerobics: avoid like the plague – they cause you to lose muscle, and they help you to become more efficient at burning fat. So how would you like your fat burning machinery to get smaller and more efficient when you are trying to lose fat ? Thought so.
For the EXTREME RAMBO HARDCORE ADDICT: Do EDT using hybrid lifts – see below. Another very cool yet brutal tip is to do TWO 15 min periods in the workout but perform TWO EDT workouts per day. Brutal but it’ll carve you up.
Day One:
First PR Zone (15 Minutes)
A1 Alternating max lunge
A2 Seated Cable Rows
Second PR Zone (15 Minutes)
B1 Step Up
B2 Push up-prone tuck combo
Third PR Zone (15 Minutes)
C1 DB Squat and Press
C2 Close Grip Pulldown
Day Two:
First PR Zone (15 Minutes)
A1 Bulgarian Split Squat
A2 Push Press
Second PR Zone (15 Minutes)
B1 SHELC
B2 Seated Row to neck
Second PR Zone (15 Minutes)
C1 Good morning squat hybrid
C2 Incline Db Press
Day Three :
First PR Zone (15 Minutes)
A1 Deadlift
A2 Pullover
Second PR Zone (15 Minutes)
B1 Lateral Lunge and touch
B2 Arnold Press
Third PR Zone (15 Minutes)
C1 DB Swiss Ball Crunch
C2 Bent Over DB Row
Fuel For EDT
To maximize the effectiveness of this EDT fat-loss program, employ the following nutritional strategies:
1) Reduce consumption of refined carbohydrate (breads, pastas, white rice, potatoes, grains, cakes, cookies, etc.) to a bare minimum, especially later in the day.
2) Virtually all meals should contain a fiber source, expect for post-workout meals, which should ideally be a fast-absorbing protein/carb shake. Check out a cool product called Fiber Smart. This is a unique, dietary fiber made from flax seeds and other top quality ingredients to support proper function and health. It also contains Acidophilus and Bifidus to promote a health bacterial balance and amino acids to support a healthy digestive lining.
2) Eat every 3 hours for a total of 5 to 6 meals per day. No exceptions. Schedule meals as if they were appointments with yourself, because that’s what they really are when you think about it.
3) Calculate or estimate your lean body mass (total weight – fat weight) and eat one gram of animal-source protein per pound of lean bodyweight per day, divided into 5 or 6 meals. For an individual who weighs 200 pounds and is 15% body fat, this would mean 170 grams per day, which would equate to 5 meals containing 34 grams of protein per meal.
4) Hydrate! My recommended water intake is 60 percent of your bodyweight in pounds, converted to ounces, per day. For example, if you weigh 150 pounds, drink 90 ounces of water per day.
5) Watch out for “hidden” sources of fat and sodium such as various salad dressings and condiments.
6) Educate yourself on the caloric value of what you eat. If you’re not losing weight (fat) you’ll need to eat slightly less calories, and/or increase caloric expenditure (via exercise). There may be some trial and error at first as you learn more about how many calories you’ll need to create an energy deficit. COSGROVE: this is key. Violate this rule and you are toast.
7) Develop strategies to cope with difficult situations, such as family get-togethers and going out to eat. COSGROVE: Fast food? Yesó it’s called grilled chicken sandwich. Fries, no.
Virtually all breakfast cereals are to be avoided – they almost always contain high levels of calories, sugar and non-existent protein and fiber content – the worst possible type of food. COSGROVE: the only cereal you can have is oatmeal. Nothing else.
9) Some saturated fat is OK, but it’s easy to take in more than you realize – be careful with salad dressings, condiments, grilled meats, fried foods, Chinese food, gravies, etc.
10) Stop analyzing everything to death and get down to basics – it’s not that difficult to figure out how to eat right. Which brings us to…
11) Staley on “simplexity”: OK, let’s get down to brass tacks here – EAT LESS! I’m often asked about the fat loss value of various foods like grapefruit, cider vinegar, etc. My patented response is “Any food will make you lose weight- if you eat too little of it.”
A little trick is in order here – the next time you feel hungry, instead of giving in to it and feeling deprived, tell yourself “OK- this is good – it’s a sign that I’m doing the right thing.” Trick yourself into believing that being hungry is desirable.
12) Here’s what Cosgrove has to say about cheating:
If you cheat: DO NOT, I repeat DO NOT change your next meal. I see many clients who overeat at one meal and then under eat at the next meal as a kind of “payback.” All you did now was screw up TWO meals.
If you cheat: get right back on track. A lot of people think after cheating – I’ve blown it – so I might as well REALLY blow it! Let me ask you – if you get a flat tire do you get out of your car and slash the other three? Hey, you have a flat tire – might as well have four, right?
13) Cosgrove on hunger: Hunger is a sign that your body is lacking in energy. At this point your body will use stored fat as a fuel source. It’s a good thing. While I agree with Dr. Eric Serrano that calories are not created equal – it’s tough to argue that eating less calories will cause anything other than weight loss. It’s the law of thermodynamics.
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About The Author
Charles Staley…world-class strength/performance coach…his colleagues call him an iconoclast, a visionary, a rule-breaker. His clients call him “The Secret Weapon” for his ability to see what other coaches miss. Charles calls himself a “geek” who struggled in Phys Ed throughout school. Whatever you call him, Charles’ methods are ahead of their time and quickly produce serious results.
Click here to visit Charles’ site and grab your 5 FREE videos that will show you how to literally FORCE your body to build muscle, lose fat and gain strength with “Escalating Density Training,” Charles’ revolutionary, time-saving approach to lifting that focuses on performance NOT pain.
Why You MUST Be Inefficient For Maximum Fat Loss
Written by success on Thursday, November 19, 2009 | No Comments
Categories: Fitness, Weight Loss Tags: Calories, cardio, Metabolism, rapid fat loss, weight training exercises
By Nick Nilsson
Metabolic Surge – Rapid Fat Loss
If you want to lose fat as quickly as possible, you have to be inefficient…
the more inefficient you are the faster your results will be!
Find out why and how exactly it works…
So here’s the thing…when you’re training to lose fat, efficient is the LAST thing you want to be. Now don’t look at me like that. Allow me to explain…
Let me set the stage for you…you began your fat-loss training and all the weight training exercises were new and tough. All the cardio was challenging. The diet was rough. Yet you started losing fat FAST. Then you started getting into the groove – you learned the exercises and training techniques, you got good at the cardio and could really power through it. Even the diet part was getting easier. Now, you would think with things going this well (your training and eating actually improving as you were going) that your fat loss would actually be accelerated.
But then things started to slow down. You’re training just as hard. The cardio is tough but you’ve found your stride with it. The diet part is going well. Is your metabolism slowing down? You take a few days off and eat more to try and reset your metabolism and then jump back in but things still aren’t moving. What now?
Time to go back to the drawing board and quite literally go back to when you were BAD at things! Because when you were BAD at things, everything you did seemed to take more energy. It was inefficient. And in that inefficiency, you burned a LOT more calories…getting the idea now?
Let’s take running as an example as this is a very visual thing. Look at two people…one is a first-time jogger, trying to get into shape. The other is an experienced runner. Let’s also assume these two people weigh exactly the same so they SHOULD be burning the same number of calories when they cover the same distance, right?
But when you see the poor guy slogging his way down the side of the road, barely lifting his feet off the ground and you see the OTHER guy practically floating past him, who do you think is burning more calories and challenging their body to a greater degree?
The guy who is completely inefficient is driving his metabolism to a whole other level than the experienced runner, even though the runner is probably going 3 or 4 times faster!
So here’s the take-home lesson. When fat loss starts to slow down, you don’t necessarily need to work harder at the same things you’re already doing…you may just need to do something completely different! Let’s say you’re used to doing barbell bench press for chest and rarely ever do dips. Even if you push yourself on the bench press, what do you think will get you cranked up more…bench press or dips? You’ll be so unused to doing dips that your body will have to work a lot harder just to perform the exercise. Then when you get too good at dips, switch to dumbbell bench press. Keep doing stuff you’re NOT good at!
You want to really lose fat? Put together a program based on exercises you STINK at or rarely do (maybe because you stink at them). You may have to use a lot less weight but I can promise, you’ll kick your metabolism into gear far more than when you cruise through even tough sets of exercises you ARE good at. Try a workout based on weighted dips, front squats, wide-grip barbell rows, hang clean and press, and stiff-legged deadlifts.
Or if you’re good at those, go with exercises you’re NOT good at. Force yourself to do them until you GET good at them, then move on to something else. When it comes to cardio training, do you do interval training on the treadmill? Get out to an athletic field and do sprints there instead. Kick butt on the stair machine? Try some real stairs and see what happens! Or, even better, do something TOTALLY different like swimming.
I think you’re getting the idea…when the body gets good at something, it gets lazy and efficient. It uses as little energy as possible and CAN use very little energy because it IS so efficient. It might be tough on the ego, but by working with exercises you’re not good at, you’ll actually be speeding up your fat loss significantly. And, as a bonus, you might just get good at exercises you used to stink at!
Now, if you’re interested in a fat-loss program geared towards keeping you inefficient, I’d definitely recommend checking out my Metabolic Surge program.
The training and eating are constantly changing, never allowing your body to get accustomed to (or efficient at!) really any of it. This not only gets you better results, it keeps things challenging and interesting.
Metabolic Surge – Rapid Fat Loss
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Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks including “Metabolic Surge – Rapid Fat Loss,” “The Best Exercises You’ve Never Heard Of,” “Gluteus to the Maximus – Build a Bigger Butt NOW!” and “The Best Abdominal Exercises You’ve Never Heard Of” all available here. He can be contacted at betteru@fitstep.com.