viernes, 12 de agosto de 2016

Advanced Fat Loss

Carb cycling works, the question is “why?”. I have successfully used it to drop from 9% to 7% bodyfat without a loss of any muscle mass. With carb cycling it appears you get the rapid fat loss of a low-carb diet and the ability to drop your bodyfat to a very low level without cannibalizing muscle mass or without the many other drawbacks associated with a low-carb diet. Carb cycling is an advanced technique requiring true dedication, its not for the casual person trying to lose a few pounds. Carb cycling is appropriate if:

  • you are over 18 years old
  • you are in perfect health
  • you currently have 6-pack abs (under 10% bodyfat)
  • you are a competing bodybuilder or model who needs to get down to 3-6% bodyfat.
  • you have very strong willpower and don’t need cheat meals

If you answered ‘No’ to any of those questions then basic calorie counting, smart substitutions, or eating healthy is all you need along with your daily cardio to get ripped 6-pack abs. On the other hand, if you are a bodybuilder who is stuck with 4-pack abs and you just cant seem to remove the bodyfat over those lower abs to get stunning washboard 6-pack abs with veins in the lower abs then carb cycling could be what you need! The leaner you are, the harder it is to remove fat without removing muscle – carb cycling can help you achieve this.


This is an advanced fat loss method and it takes a lot more effort and dedication than most people can muster but its the only way I know of to get from 10% bodyfat down to the 5% and get truly ripped without losing muscle mass. When you see your personalized meal plan that is required to use this carb cycling technique, you will see immediately why only highly motivated individuals will succeed – it is very strict. You must count, weigh and tally the nutritional content of every single mouth full of food.

There are several possible reasons why carb cycling as I present it here works so well for everyone. You can read about the carb-cycling theories in the below links but there is another simpler possible explanation – that is, my carb cycling meal planner lays out a very precise and easy healthy meal plan. Who knows, its possible the cycling of the carbs doesnt help that much at all. The fact remains though, if you follow the meals designed for you here by my calculator then you will lose fat fast and you will lose little if any muscle. The roots of this carb-cycling concept appear to be the zig-zag diet by Dr. Fred Hatfield. The experts and creators of the carb-cycling diet are Will Brink and Tom Venuto who both have written excellent books on losing fat – if you want to know more information about how carb-cycling fat loss works then check out their books, you can also read my review of their books.

The four day carb cycle consists of three days low carb followed by one day of high carbs. The math for figuring out the daily nutrition in a carb cycling plan is really complicated and most people don’t have the time to figure it out or the money to hire a nutritionist to do it for them which is why I have developed this free online carb cycling meal planner. In 20 seconds you can have a free personalized carb cycling meal plan tailored to your precise metabolic needs without ever having to read a nutritional label or get out your calculator!

People ask how long they need to stay on this carb-cycling diet, the answer is, until you reach your goal! It should be somewhere between two and eight weeks depending on your initial bodyfat. If it takes more than 8 weeks, you are doing something very wrong. Carb-cycling is a short term tool, get on, lose the fat, get off and go back to your normal healthy diet high in vegetables, whole grains, and fruits. There are no cheat meals or “blowing it” allowed, if you dont have the dicipline to maintain strict nutritional control for this two-eight week period then do not use carb-cycling! You either do carb cycling or you don’t.

The following five questions use the Harris Benedict equation to establish your TDEE (Total Daily Energy Expenditure) and from that I calculate the nutritional composition of your high carb days and your low carb days.

lunes, 8 de agosto de 2016

The 5 Best Ways to Lose Belly Fat

1. Skip Cardio for Strength Training

“Fat mass can be shrunk by cardio and dieting. However, cardio can burn away both muscle and fat, leaving you skinny but soft,” says celebrity trainer Nick Hounslow, personality on E!’s upcoming reality fitness show Hollywood Cycle. That’s why, when researchers with the Harvard School of Public Health followed 10,500 healthy men over twelve years, they found that the guys who spent 20 minutes a day weight-training had a smaller increase in abdominal fat compared to men who completed aerobic exercise for the same amount of time.


2. Complete Compound Moves

Since spot reduction is a myth, you’ve got to work your whole body to burn fat. While any strength-training workout will help you do that (and while burning fat, not muscle), compound moves like squats, deadlifts, and bench presses require moving multiple joints and muscle groups, burning more fat and building more calorie-torching muscle. Think about it: Rep per rep, rows work more muscle than curls do. “The more muscle you build through proper exercise programming, the more fully firing your body’s engine becomes, and the less effective fat is at staying stuck to your stomach,” Piegza says.

3. Eat More Protein

Eating whole, healthy sources of protein is vital to building muscle and burning more fat, says Sean W. Meadows, R.D., a nutrition-and-wellness coach with The N.E.W. Program, a weight-loss center in Newport Beach, California. While a pound of fat burns two calories per day, a pound of muscle burns six—and takes up a whole lot less room on your frame. And in one 2014 Pennington Biomedical Research Center study, when people ate 40 percent more calories than they needed for eight weeks, those on high-protein diets stored 25 percent of those extra calories as muscle. Those who ate low-protein diets stored 95 percent of them as fat. That’s not to say you should up your caloric intake (we’ll get to that next), but you should up your protein intake.

4. Cut Some Calories

Fat loss, whether it’s centered on your stomach or in your chins, requires achieving a calorie deficit—burning more calories than you’re taking in. Exercise can certainly help you achieve that, but a healthy diet is probably going to make the biggest dent in your caloric balance, Meadows says. After all, it might take you an hour to burn 400 calories in the gym, but so can swapping out a greasy burger with a baked-chicken sandwich.

5. Chill Out

“While diet and exercise will get you damn close to your physique goals, living a healthier lifestyle is what may finally get you the body you want. Lifestyle factors such as stress, sleep, and relaxation are so important because they affect your hormonal system, which controls nearly every process in your body,” Meadows says. For instance, too-high levels of the stress hormone cortisol, in response to work demands, a lack of sleep, or zero “me” time, can lead to storage of fat around the midsection. Your move: Learn to more effectively manage what stress you do have, and be willing to cut things out of your life that are constant unnecessary stressors.

sábado, 6 de agosto de 2016

Is it possible to lose 10 pounds in 2 weeks?

The short answer to this question is yes; it is possible to lose 10 pounds in 2 weeks.  However, there are many factors that go into weight loss.  If you want to lose 10 pounds in 2 weeks, there are 2 main areas to hit: food intake and exercise.  Other factors that affect weight are hormone levels, sleep and metabolic rate.

To lose this amount of weight in a short time takes hard work and dedication.  It may not be feasible for everyone, but it could be possible.

There are many gimmicks and quick fix fad diets that promise drastic weight loss results in short time frame.  While you may experience weight loss of 10 pounds in 2 weeks, more than likely the weight will come back.

Here are some tips for losing weight quick that may be more likely to keep the weight off than taking a weight loss supplements. (See also: How to speed up weight loss)

The number basics

A pound of fat contains approximately 3,500 calories.  If you want to lose 10 pounds, that is 35,000 calories to lose from your body in 2 weeks.

In order to lose 5 pounds in 1 week, you need to be in a calorie deficit every week of 17,500 calories (5 pounds: 3,500 x 5 = 17,500 calories).  That turns into a deficit of 2,500 calories per day (17,500 calories / 7).

In order to be in that much of a calorie deficit, you can cut your calorie intake and/or increase your calorie expenditure.  Cutting 2,500 calories every day would basically mean starving yourself, which is not the healthiest, most sustainable approach.

Increasing your expenditure by 2,500 calories could be feasible, like what you would see on the television show The Biggest Loser.  However, for most people this is also unrealistic.  So, what may be the most reasonable approach is to balance cutting back calorie intake and increase calorie expenditure.

What do you eat when trying to lose 10 pounds in 2 weeks?


It’s important to eat high nutrient foods anytime, but also when trying to lose weight.  Focus on filling up with fruits vegetables, lean proteins and some whole grains.  These foods are high in fiber and protein which helps leave you full longer and can help lower calorie intake throughout the day.

Fuel up with these foods when losing weight instead of relying on supplements or pre-packaged diet food.  Your body needs antioxidants, B vitamins and minerals, and real food will best supply these to your body.  Cut out processed foods and sugary drinks when wanting to lose weight.

It’s also important to stay hydrated when losing weight.  Drink enough water so that your urine is clear to pale yellow.

Avoid the temptation to starve yourself for 2 weeks.  Lowering your calorie intake too far (like below 1,200-1,000 calories) will drastically lower your metabolism.  This could lower the rate of calorie burn and fat loss. (View our 1200 calorie diet)

Exercise


Besides food intake, the other most important aspect for losing 10 pounds in 2 weeks is exercise.  Your calorie burn has to dramatically increase to drop fat mass.  There are many ways to exercise, but optimal calorie burn and fat loss combination of cardio plus interval training may be best.

Focus on incorporating cardiovascular exercise like running, biking, swimming, etc. plus some resistance training 2-3 times per week.  Aim for a moderate intensity for cardiovascular exercise; you should be able to carry on a conversation while exercising.  Add in higher intensity exercise a few times per week if desired.

Resistance training will keep your muscle mass up while cutting back food intake plus increase calorie burn.  Cardio exercise will give you a high calorie burn and increase fat burn.

Remember, you need to be roughly in a 2,500 calorie deficit every day.  Exercise length will vary individually, but a good place to start is 1-2 hours of exercise per day. See also: How much exercise is enough to lose weight.

Caution


Before taking any weight loss supplements, talk to a physician.  A healthier, more sustainable way for weight loss is through diet and exercise.  It may be possible to lose 10 pounds in 2 weeks, but it will take a lot of hard work and dedication.

You should talk to a doctor before increasing exercise if you have a history of heart disease, on medication for heart issues, joint problems, have chest pain or have had dizzy spells.

Following a healthy diet is important when trying to lose weight; focus on eating vegetables, fruits, lean proteins and some whole grains.  In order to lose 10 pounds in 2 weeks, you need to be in a calorie deficit of about 2,500 calories per day.  That should come from a combination of exercise and cutting excess calories.

Avoid taking weight loss supplements, following an unbalanced fad diet or starving yourself to lose weight.  These all may lead to temporary weight loss that won’t last, and may have harmful health effects.

viernes, 5 de agosto de 2016

Belly fat: What's the best way to get rid of it?

Muffin top, spare tyre, blubber, belly fat, beer belly - a multitude of names but they all mean the same thing. Abdominal fat. And in the summer many turn to quick fixes to get rid of it, writes Saleyha Ahsan.

The problem with belly - or abdominal - fat isn't just the way it looks on the beach. It could be a sign that your health is at risk.

Belly fat is around our midriff - the subcutaneous fat that we are referring to when we ask if you can pinch more than an inch and also the visceral fat around our organs, like the liver, pancreas and intestines.

Last year I had an MRI scan which showed me the fat I had around my own organs and it was a sobering moment. Fat around our vital organs can lead to adverse health effects.


Take the test: How can I lose an inch of belly fat in four weeks?

Visceral fat is believed to be more metabolically active than subcutaneous fat and has a higher turnover. If you gain weight you put it on there first - and if you lose weight, you lose it from there first. Although it is considered the more dangerous to our health, the good news is that it is easier to shift than the subcutaneous fat. But the question is how.

On health and fitness websites you can see the promise of "spot reduction" of belly fat. These are the quick-fix tricks that promise to help melt fat away. But how reliable are they?

The Trust Me I'm A Doctor team have done some experiments to finally get to the bottom of it.
So how do you get rid of it? We recruited 35 volunteers - splitting them into four groups - along with two experts in the field of exercise and diet.

All the volunteers carried abdominal fat which gave them waist sizes that put them in the danger zone for type-2 diabetes and heart disease.

Fredrik Karpe, a professor of metabolic medicine from the University of Oxford, and Prof Dylan Thompson, from the University of Bath, each had to come up with two methods to try with the four groups, aligned with their own areas of expertise.

Before the experiment, each person had their health parameters taken. One of the most crucial measurements was a DEXA scan - short for dual X-ray absorptiometry - to get a really detailed picture of the amount of fat everyone had and where it was distributed.

Other health parameters were measured - resting heart rate, blood glucose, blood lipids, weight, blood pressure and of course waistline measurements.

Prof Thompson took on two groups for two types of exercises, while Prof Karpe took two groups for two dietary interventions.

The first of Prof Thompson's groups wore monitors to check activity throughout the day and the volunteers were told to eat as they normally would. He gave them simple lifestyle changes to make them more active and increase their daily step count.

Prof Thompson's second group was given a classic internet belly-fat fix - sit-ups. Each volunteer did six exercises three times each - every other day over the six-week period.

Lie on your back, knees bent and feet flat on the floor, hip-width apart. Place your hands on your thighs, across your chest or behind your ears. Slowly curl up towards your knees until your shoulders are about three inches off the floor. Hold the position for a few seconds and lower down slowly.
Don't tuck your neck into your chest as you rise
Contract your abs throughout the exercise
Don't yank your head off the floor

The third group, monitored by Prof Karpe, was given the task of following another popular online belly fat reduction suggestion - consuming up to three glasses of milk (one litre) a day.

There has been research suggesting that dairy consumption might promote fat excretion. Fat comes out in the faeces rather than being absorbed.

The fourth group was the diet group. They were not told to change the type of food they ate.

Their task was simply to reduce portion size, measuring foods with their hands and fingers. They were also told to cut out snacks between meals. The aim was to make this as easy to follow as possible - if people are given separate meal plans from the rest of the family it can be difficult to follow and more expensive.

A dietician supported this group through the process, giving the volunteers coping strategies if they were suffering from hunger pangs. She had individual sessions with everyone at the start and continued to support them during the six weeks with phone calls.

At the end of the six-week period, all the participants were tested again on waistline, blood cholesterol, blood glucose and blood pressure.

The results were rather revealing. The first exercise group didn't lose any fat, but their health markers vastly improved, with drops in blood pressure and one participant even reducing their blood glucose levels from being in the diabetic range to normal.

The sit-up group didn't lose any weight and didn't get any healthier through their parameters. But they did lose an impressive 2cm (0.8in) from their waistlines.

Prof Thompson explained that this was due to an improved core strength and the muscles in the abdomen just holding their fat better. A bit like a muscle version of body-shaping underwear. But a good core is beneficial for protection against lower back pain and improves posture.

Turning to Prof Karpe's groups - the milk drinkers didn't show any change in weight or health. However although they were being asked to consume an extra 400 calories a day they didn't gain any weight or fat. Prof Karpe thought this might be to do with them being too full from milk to eat as they normally do.

The clear winner was the diet-control group. This group lost a collective 35kg (77lb) between them which was an average of 3.7kg (8.2lb) each over just six weeks. Their average waistline reduced by 5cm (2in).

The DEXA scan readings were the most interesting with 5% less body fat and an impressive 14% reduction of the dangerous visceral fat inside the abdomen. This group lost overall body fat as well as abdominal fat. They also saw improvements in the health parameters.

But they did lose some muscle tone from their legs, which is not a good thing.

Thus, the conclusion is that if you want to bust the belly fat in a healthy and effective way, it's the age-old advice of a combination of diet and exercise. Leave the fads where you found them.

miércoles, 3 de agosto de 2016

The vegan diet

A vegan diet contains only plants – such as vegetables, grains, nuts and fruits – and foods made from plants.

Vegans don't eat foods that come from animals, including dairy products and eggs.
Healthy eating as a vegan

You should be able to get most of the nutrients you need from eating a varied and balanced vegan diet.

For a healthy vegan diet:


    Eat at least five portions of a variety of fruit and vegetables every day.
    Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates. Choose wholegrain where possible.
    Have some dairy alternatives (such as soya drinks and yoghurts). Choose lower-fat and lower-sugar options.
    Eat some beans, pulses and other proteins.
    Choose unsaturated oils and spreads, and eat in small amounts.
    Drink plenty of fluids – the government recommends 6-8 cups/glasses a day.

If you're having foods and drinks that are high in fat, salt or sugar, have these less often and in small amounts.

See the Eatwell Guide for more information about a healthy diet. It applies to vegetarians, vegans, people of all ethnic origins and those who are a healthy weight for their height, as well as those who are overweight. The only group it is not suitable for is children under two years of age, because they have different needs.
Getting the right nutrients from a vegan diet

With good planning and an understanding of what makes up a healthy, balanced vegan diet, you can get all the nutrients your body needs.

If you don't plan your diet properly, you could miss out on essential nutrients, such as calcium, iron and vitamin B12.
Vegans who are pregnant or breastfeeding

During pregnancy and when breastfeeding, women who follow a vegan diet need to make sure they get enough vitamins and minerals for their child to develop healthily.

See vegetarian and vegan mums-to-be for more information.

If you're bringing up your baby or child on a vegan diet, you need to ensure they get a wide variety of foods to provide the energy and vitamins they need for growth.

See vegetarian and vegan babies and children for more information.
Vegan sources of calcium and vitamin D

Calcium is needed for strong and healthy bones and teeth. Non-vegans get most of their calcium from dairy foods (milk, cheese and yoghurt), but vegans can get it from other foods.


Good sources of calcium for vegans include:


    fortified, unsweetened soya, rice and oat drinks
    calcium-set tofu
    sesame seeds and tahini
    pulses
    brown and white bread (in the UK, calcium is added to white and brown flour by law)
    dried fruit, such as raisins, prunes, figs and dried apricots

A 30g portion of dried fruit counts as one of your 5 A DAY, but should be eaten at mealtimes, not as a between-meal snack, to reduce the impact on teeth.

The body needs vitamin D to regulate the amount of calcium and phosphate in the body. These nutrients help keep bones, teeth and muscles healthy. Vegan sources of vitamin D are:

    exposure to summer sunshine (late March/April to the end of September) – remember to cover up or protect your skin before it starts to turn red or burn; see vitamin D and sunlight
    fortified fat spreads, breakfast cereals and unsweetened soya drinks (with vitamin D added)
    vitamin D supplements

Read the label to ensure the vitamin D used in a product is not of animal origin.
Vegan sources of iron

Iron is essential for the production of red blood cells. A vegan diet can be high in iron, although iron from plant-based food is absorbed by the body less well than iron from meat.


Good sources of iron for vegans are:


    pulses
    wholemeal bread and flour
    breakfast cereals fortified with iron
    dark-green leafy vegetables, such as watercress, broccoli and spring greens
    nuts
    dried fruits such as apricots, prunes and figs

Vegan sources of Vitamin B12

The body needs vitamin B12 to maintain healthy blood and a healthy nervous system. Vitamin B12 is only found naturally in foods from animal sources. Sources for vegans are therefore limited and a vitamin B12 supplement may be needed.

Sources of vitamin B12 for vegans include:


    breakfast cereals fortified with B12
    unsweetened soya drinks fortified with vitamin B12
    yeast extract such as Marmite, which is fortified with vitamin B12

Vegan sources of omega-3 fatty acids

Omega-3 fatty acids, primarily those found in oily fish, can help to maintain a healthy heart and reduce the risk of heart disease when eaten as part of a healthy diet.

Sources of omega-3 fatty acids suitable for vegans include: 


    flaxseed (linseed) oil
    rapeseed oil
    soya oil and soya-based foods, such as tofu
    walnuts

Evidence suggests that plant sources of omega-3 fatty acids may not have the same benefits in reducing the risk of heart disease as those in oily fish.

However, if you follow a vegan diet you can still look after your heart by eating at least five portions of a variety of fruit and vegetables every day, by cutting down on food that is high in saturated fat, and watching how much salt you eat.

martes, 2 de agosto de 2016

What's wrong with fast weight loss?


The concern with fast weight loss is that it usually takes extraordinary efforts in diet and exercise — efforts that could be unhealthy and that you probably can't maintain as permanent lifestyle changes.

A weight loss of 1 to 2 pounds a week is the typical recommendation. Although that may seem like a slow pace for weight loss, it's more likely to help you maintain your weight loss for the long term. Remember that 1 pound (0.45 kilogram) of fat contains 3,500 calories. So to lose 1 pound a week, you need to burn 500 more calories than you eat each day (500 calories x 7 days = 3,500 calories).

Also, if you lose a lot of weight very quickly, you may not lose as much fat as you would with a more modest rate of weight loss. Instead, you might lose water weight or even lean tissue, since it's hard to burn that many fat calories in a short period.

In some situations, however, faster weight loss can be safe if it's done the right way. For example, doctors might prescribe very low calorie diets for rapid weight loss if obesity is causing serious health problems. But an extreme diet like this requires medical supervision. And it can be difficult to keep this weight off.

In addition, some diets include an initiation phase to help you jump-start your weight loss. For example, the Mayo Clinic Diet has a quick-start phase in which you might lose 6 to 10 pounds in the first two weeks. You can lose weight quickly with an approach like this because it combines many healthy and safe strategies at once — no gimmicks or extreme dieting. After the initial two-week period, you transition into the recommended weight loss of 1 or 2 pounds a week, which is not only safe but also realistic and sustainable for the long term.

Choose a Low Carb Diet

If you want to lose weight you should start by avoiding sugar and starch (like bread). This is an old idea: For 150 years or more there have been an infinite number of weight-loss diets based on eating less carbs. What’s new is that dozens of modern scientific studies have proven that, yes, low carb is the most effective way to lose weight. LC-recipes-f2c-16-9-notext-kant Obviously it’s still possible to lose weight on any diet – just eat less calories than you burn, right? The problem with this simplistic advice is that it ignores the elephant in the room: Hunger. 

Most people don’t like to “just eat less”, i.e. being hungry forever. That’s dieting for masochists. Sooner or later a normal person will give up and eat, hence the prevalence of “yo-yo dieting”. 

 The main advantage of low carb diets is that they cause you to want to eat less. Even without counting calories most overweight people eat far fewer calories on low carb. Sugar and starch may increase your hunger, avoiding it may decrease your appetite to an adequate level. If your body wants to eat an appropriate number of calories you don’t need to bother counting them. Thus: Calories count, but you don’t need to count them. 

 A 2012 study also showed that people on a low carb diet burned 300 more calories a day – while resting! According to one of the Harvard professors behind the study this advantage “would equal the number of calories typically burned in an hour of moderate-intensity physical activity”. Imagine that: an entire bonus hour of exercise every day, without actually doing it. 

 Bottom line: A low carb diet reduces your hunger and makes it easier to eat less. And it might even increase your fat burning at rest. Study after study show that low carb is the smart way to lose weight and that it improves important health markers.