How Do I Lose All This Fat?
Or Maybe Even Just A Little
Originally Published in our Online Newsletter
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that I am in good health and that any suggestions will not cause me harm. I will
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How Do I Lose All This Fat?
"How can I lose my belly?"
"What do I need to do to get my abs to show?"
"I can't seem to lose that little bit of fat
above my navel - what can I do?!?"
The topic of fat loss generates almost
more questions than any other. Unfortunately,
there is no one specific "how to" formula
everybody. However, there are some general
guidelines and tips that everyone can use to
lose fat. You'll really be "dialed in" when
you figure out how your body responds to
subtle changes in your diet and training -
we're definitely all unique!
FAT FREE...IS FOOLISH!
You need some fats. Period. EFA's =
essential fatty acids.
There are some good fats. No matter
what you do to diet, don't let your fat intake
drop below 15 to 20%. If you eat any less fat
than that, your body begins to "cling" to the
fat like it does on a starvation diet. Your
body thinks, "Hey, I better hold on to this fat
because it doesn't look like I'm going to get
anymore of it anytime soon!" Go ahead and give
your body a little fat. You'll find you will
burn fat more efficiently at this intake level.
MOST DIETS HAVE TOO MANY CARBS!
Honestly, I'm not in favor of extremes.
Cutting all of the carbohydrates out of your
diet isn't the answer but cutting back is.
Most get way too many carbs in their daily
diet. The body stores them up and eventually
converts them into fat. (Energy reserves - just
in case the remote control is too far away!)
Especially watch your sugar intake. The carbs
you eat, for the most part, need to be good
complex carbs with a low glycemic index.
PROTEIN - GET SOME MORE!!!
While most diets are too high in carbs, they
are usually too low in protein. I'm not suggesting
huge amounts of protein - about 1 gram per pound
of body weight is just right. It will help you
retain muscle while you diet and will help your
recovery, too. If you're trying to build or
bulk-up, you can add some more protein, but I
suggest not going over 1.5 grams per pound.
WHAT ABOUT TRAINING?
I see lots of people out running, jogging,
walking, biking, etc. And cardio exercise is good -
I believe you should do it at least 3 times per week even if you
are trying to build muscle. Still some of these
people never approach the weight room for any
resistance training. While
cardiovascular exercise elevates your metabolism,
resistance training makes sure your metabolism
stays elevated because the muscle you build
burns more calories than the sedentary fat you
had before you started working out.
OKAY, BUT HOW DO I LOSE THAT LAST LITTLE BIT?!?
There are certainly some supplements that work on the
last little bit of fat that some of us fight. Thiomucase
is a topical cream that has been used for years to eliminate the last bit
of fat and tighten the skin before photo shoots and bodybuilding competitions.
More recently, Cutting Gel has been a very popular
solution that seems to work on most, but the results are much more noticable when
you only have that last little bit to get rid of. There are also diuretic supplements
like Taraxatone and
Arbuterol that help you avoid water retention the
bloated look that goes with it.
Good luck in achieving your fat loss goals!
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