Health Tip: Fat Lose
Many people ask what is the best thing to take to loose fat. There are no miracle pills. You have to get a combination of diet, training and sups.
Cardio and Calories deplession Tips:
Two things generally are required to get lean and ripped. One, you must cut your calories, and two, you must increase your cardio. Now there are some who might argue that you donít have to do both but I have seldom seen someone really ripped who doesnít use both.
The biggest mistake I see with both novice and experienced athletes is the introduction of both high volume cardio and very low calories at the same time. In essence, they go from off season mass building to marathon running semi-starvation virtually overnight. This creates a tremendous burden on the system. This burden ultimately leads to significant losses of both size and strength.
Understand that endurance training creates a catabolic environment only when calories are insufficient. When sufficient calories and protein are consumed, the body responds in an anabolic manner to moderate endurance training. This anabolism serves to enhance the bodyís ability to perform such exercise in the future. If a person were to go from no exercise, to a lot of exercise all at once, there is a 12-14 day period of adaptation during which nitrogen balance is negative. With sufficient protein, this negative nitrogen balance does not necessarily lead to a net loss of muscle protein.
When you go on a diet, there is an obligatory loss of lean as well as fat tissue (under normal conditions). Increasing protein intake will help to reduce the amount of muscle loss, but it will not prevent it.
Combining both high volume endurance exercise with caloric restriction leads to rapids decreases in bodyweight, but it also leads to rapid losses of muscle tissue and often puts undue stress on the immune system.
The solution is to begin your cardio before you begin your diet. In fact, to optimize the amount of food you can eat and still lose fat you must ramp up your cardio and increase your caloric intake at the same time to prevent any drop in bodyweight for the first two weeks as least. This way you will be eating a lot of food just to maintain bodyweight. This makes the body much more sensitive to reductions in calories/carbs.
You are ending your bulking diet now. Slowly increase you calories until your bodyweight stabilizes at a higher weight, in your case 215 pounds. You may feel fat doing this but it is all preparatory to "better dieting". So once your bodyweight has stabilized at a higher point, slowly introduce your cardio. Be careful not to let your bodyweight drop during the last couple weeks of your bulking diet. Try to consume lots of carbs and lean protein to maintain weight. Guys can get away with a slight increase in fat intake as well. Remember, we are not trying to get fat, only to maintain bodyweight and muscle while introducing cardio into our training.
Once youíre doing as much cardio as you are ever going to do during your diet, slowly begin to reduce the amount of carbohydrates in the diet. If youíve done it right, you will be consuming tons of carbs before you even begin to diet. All of this allows you to play with your carb intake at a much higher level than you could if you had cut them right at the beginning. I have also seen that people will lose fat consuming many more carbs than usual when taking this approach.
Overall, shoot for about a pound of weight loss per week. This may seem slow, but if youíve followed these instructions, the diet is much easier to stick to because you are consuming many more calories during the diet.
First of all, to build muscle, you must constantly overload the muscles. Heavy training is of outmost importance!
To lose body fat but still gain muscle (that is hard but not impossible), you must really watch your diet. Keep your diet high in quality protein to build and preserve your muscle and, of course, watch your fat intake.
But the trick is in your carbohydrate consumption! Not only the amount you ingest, but also which kind.
Here is how I suggest you manipulate your carbohydrate consumption: for a couple of days, eat only vegetables for carbohydrates. Then go back to grains like rice, potatoes, and pasta for a couple of days. Rotate in this manner and see how quickly you start melting the fat.
Because carbohydrates give you energy, this may become difficult at times. Nevertheless, it is very effective. I forgot to mention that when you decrease your carbs you should also increase the consumption of unsaturated fats (good fats), such as Omega 3 , flax seed oil, etc... to help BURN more fat quickly! Yes consuming fat HELPS.
Let's analyse the carbohydrate depletion and fat intake:
I didn't want to get into it, but increasing fat intake (unsaturated fat - Flax seed oil for instance) is very beneficial while decreasing carbohydrate ratio for many reasons.
A low carbohydrate intake will allow for overall greater lipolysis and free glycerol release when compared to either high carbohydrate or normal diets. This is mediated in part by the lack of insulin, which has a lipolysis blocking action even at low concentrations as well as increases in other lipolytic hormones such as growth hormone, glucagon, the catecholamines (don't ask me details on this one) and glucocorticoids. Aditionally, growth hormone levels increase on low carb diets which will further help to prevent the inevitable protein losses which occurs when calories are restricted.
Decreasing carbo consumption suggest that lowering of insulin, and the resultant hormonal mileu created, may optimize the oxidation of fat when fat loss is the goal. However, as many individuals find completely adequate success with less stringent diet, this type of approach is likely not warranted for everyone. Additionaly, a similar hormonal mileu (i.e. lowering of insulin, etc) can occur under normal dietary conditions through various means. A replacement of higher glycemic index carbohydrates with lower GI carbs will lower basal insulin levels as will a high fiber intake. Cardiovascular exercise done first thing in the morning before any calories are consumed may create a similar hormonal picture due to the lowering of blood glucose after 8 hour sleep.
The problem with all fat loss diets it the inevitable loss of lean body mass which will occur. This leads to a loss of muscle tissue and a slowing of metabolism, making weight regain highly likely. KETOGENIC diets may limit muscle protein loss more so than high carbohydrate diets. The big problem with this diet is that it's very dificult to do and it is hard to force your body to go into Ketosis. There are many details to be done while on Ketosis diet.