RE: For Losing Fat
|
Users viewing this topic:
none
|
|
Logged in as: Guest
|
Login  | |
|
RE: For Losing Fat - 7/3/2006 8:06:58 AM
|
|
|
danmirage
Posts: 6292
Joined: 11/20/2005
Status: offline
|
Note that a complex fibrous/starchy carbohydrate (tomato) is a starch not a fiber fr your purposes and so I recommend celery sticks green beans or red peppers.
If you are cutting...a simple carbohydrate/sugar (apple or orange) is not optimal.
quote:
When should I take the BCAA's???...
Immediatly before resistance and immediatly after cardio.
quote:
Should I go along with the .035g/lb
I would, yes...1/4 teaspoon per 35 pounds....per serving
quote:
how about that big ~1hr 15-30min gap in-between... BCAA's might stay in the bloodstream for ~45min
The point of doing the cardio after the lifting is to burn FAT. 45 minutes covers the lifting period. After which you should be glycogen depleted. The cardio will activate the aerobic energy system and being glycogen depleted, you should be burning mostly fat. If you eat/take anything before this cardio then it will use it for energy if it can. That last 30 minutes should be fat burning time.
quote:
How bad is the taste of the NOW - BCAA's
There is almost no taste..but there is a slight bitter taste when the water gets mixed in there. Nothing very noticeable. Sometimes I accidentally swish it around in my mouth and get the BCAAs all over my gums...I still don't notice the taste...i just take another drink and rinse em down.
quote:
Do you recommend any other BCAA powder
Optimum Nutrition BCAA
I use these as well. They are the same as the NOW.
You could supplement with 5G glutamine after your trianing and 2G befor bed...but evidence for the value of this is weak at best.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to TIHulk)
|
|
|
|
|
RE: For Losing Fat - 7/3/2006 9:52:37 AM
|
|
|
TIHulk
Posts: 638
Status: offline
|
quote:
ORIGINAL: danmirage
Note that a complex fibrous/starchy carbohydrate (tomato) is a starch not a fiber fr your purposes and so I recommend celery sticks green beans or red peppers.
Some say tomatoes are non starchy carbs while others say they are... Some say tomatoes are vegetables while others say they're fruits... It's rather confusing...
"Starchy Vegetables: corn, green peas, lima beans (green), and potatoes."
"NUTRITION TIDBITS
If you want to lose weight, eat more vegetables and fruits. Focus on non-starchy vegetables like spinach, broccoli, carrots, tomatoes, and lettuce."
http://hgic.clemson.edu/factsheets/HGIC4017.htm
I actually like the taste of tomatoes, likewise concerning broccoli!... Life goes on without the red fruit/vegetable... I was also looking to benefit from the "lypocene" tomatoes contain... I'll seek an alternate source!
Either way I'll heed to your recommendation as I recently came across the following:
"Carbohydrate foods and acid foods should not be eaten at the same meal. Do not eat bread, rice or potatoes with lemons, limes, oranges, grapefruits, pineapples, tomatoes or other sour fruits. This is because the enzyme, ptyalin, acts only in an alkaline medium; it is destroyed even by a mild acid! Fruit acids not only prevent carbohydrate digestion, but they also produce a fermentation. Oxalic acid, for example, diluted to one part in 10,000 completely arrests the action of ptyalin. And, there is enough acetic acid in one teaspoon of wine vinegar to completely halt salivary digestion."
http://www.internethealthlibrary.com/DietandLifestyle/Food_combining.htm
quote:
ORIGINAL: danmirage
If you are cutting...a simple carbohydrate/sugar (apple or orange) is not optimal.
1) What are your thoughts on at least eating a fruit (simple carbohydrate/sugar) after cardio along with the BCAA’s… Do the BCAA’s work fine by itself or would the BCAA’s along with a fruit be more beneficial… If so, which fruit?
2) Do you find this statement to be true?...
"FAST-DIGESTING CARBS
Fast-digesting carbs hit the bloodstream rapidly. They're especially helpful right after training. That's when you need to replenish your muscles with glycogen ASAP. Plus, fast-digesting carbs really kick up the release of insulin. Higher levels of insulin after training reverse the catabolic (muscle-wasting) state created by hard training. Whether you're dieting or adding muscle mass, it's a good idea to consume fast-digesting carbs postworkout. During diets, consume fewer of these simple carbs."
http://www.flexonline.com.au/254.html
3) What are the cons of squeezing a lemon into a salad for my last meal which consists of a lean protein (~6oz chicken breast) and a vegetable salad (lettuce & cucumber, maybe some red pepper [in place of the lost tomato])?
quote:
ORIGINAL: danmirage
quote:
When should I take the BCAA's???...
Immediatly before resistance and immediatly after cardio.
When saying immediately before resistance… Do you mean before warming up (doing low intensity cardio on a treadmill [2.7-3.5mph, 0% incline] for 5-10min) OR before actual resistance training???
quote:
ORIGINAL: danmirage
quote:
Should I go along with the .035g/lb
I would, yes...1/4 teaspoon per 35 pounds....per serving
Thanks for confirming that dose!
quote:
ORIGINAL: danmirage
quote:
how about that big ~1hr 15-30min gap in-between... BCAA's might stay in the bloodstream for ~45min
The point of doing the cardio after the lifting is to burn FAT. 45 minutes covers the lifting period. After which you should be glycogen depleted. The cardio will activate the aerobic energy system and being glycogen depleted, you should be burning mostly fat. If you eat/take anything before this cardio then it will use it for energy if it can. That last 30 minutes should be fat burning time.
I agree… However, my questions are these...
1) Say I do take in another 5g of BCAA’s about 10min before cardio… 5g would come out to 20kcal… Which can easily be burned off within several minutes of doing cardio if the BCAA’s are used up as energy… Wouldn’t this be beneficial to insure no muscle wasting but rather fat wasting during cardio… Or is it just best to stick with pre & post BCAA ingestion (@.035g/lb... Total=.07g/lb)???
2) My glycogen storage is also depleted before doing resistance training (as it’s done in fasted state)??? So then, why aren’t the BCAA’s which are taken immediately before working out used up as energy just as you say they will be for cardio???
quote:
ORIGINAL: danmirage
quote:
Do you recommend any other BCAA powder
Optimum Nutrition BCAA
I use these as well. They are the same as the NOW.
You could supplement with 5G glutamine after your trianing and 2G befor bed...but evidence for the value of this is weak at best.
I see that the Amino Acid Profiles are the same between the two… Are the tastes the same between the two or is the NOW – Branched Chain Amino Acid Powder better/worse than the latter?
Thanks for replying in advance! 
< Message edited by TIHulk -- 7/3/2006 10:05:00 AM >
(in reply to danmirage)
|
|
|
|
|
RE: For Losing Fat - 7/3/2006 10:14:58 AM
|
|
|
danmirage
Posts: 6292
Joined: 11/20/2005
Status: offline
|
You can use tomato as part of salads IF you are eating starches...
quote:
1) What are your thoughts on at least eating a fruit (simple carbohydrate/sugar) after cardio along with the BCAA’s… Do the BCAA’s work fine by itself or would the BCAA’s along with a fruit be more beneficial… If so, which fruit?
For some, this is good for glycogen replenishment. The fruit should contain a 1:1 fructose:glucose(dextrose) ratio to replenish liver and muscle. you can look things up here:
http://www.nal.usda.gov/fnic/foodcomp/search/
quote:
FAST-DIGESTING CARBS...
Mostly yes. But, it is a generalization, not covering the whole chemical response here...
quote:
Do the BCAA’s work fine by itself or would the BCAA’s along with a fruit be more beneficial
Yes, when not cutting this is fine. The carbs are actually very important to anticatabolic activity. BCAA and post carbs are synergistic. As I said, look em up: Banana, blueberry....
When cutting the post carbs should be minimal. When cutting you do not want the insulin spike.
quote:
What are the cons of squeezing a lemon into a salad for ...
that is negligeble. .14 G of sugar....0.5g carbs...
quote:
When saying immediately before resistance… Do you mean before warming up (doing low intensity cardio on a treadmill [2.7-3.5mph, 0% incline] for 5-10min) OR before actual resistance training???
After the warm up. immediately before resistance.
quote:
1) Say I do take in another 5g of BCAA’s about 10min before cardio… 5g would come out to 20kcal… Which can easily be burned off within several minutes of doing cardio if the BCAA’s are used up as energy… Wouldn’t this be beneficial to insure no muscle wasting but rather fat wasting during cardio… Or is it just best to stick with pre & post BCAA ingestion (@.035g/lb... Total=.07g/lb)???
If you point your body in the direction of protein as an energy source...when you want to be using fat...anyway...it is really a very fine point.
quote:
2) My glycogen storage is also depleted before doing resistance training (as it’s done in fasted state)??? So then, why aren’t the BCAA’s which are taken immediately before working out used up as energy???
Your glycogen is not depleted when you exercise AM...it is simply not optimal. BCAAs are there in case, so if your body goes after protein...they are there.
Ideally, I would keep the lifting to a 20-30 minutes in this AM state if your goal is to preserve muscle..in fact if the goal is to preserve muscle...I would not work out in the am in this manner. If the only concern is fat loss...then no problem.
quote:
I see that the Amino Acid Profiles are the same between the two… Are the tastes the same between the two or is the NOW – Branched Chain Amino Acid Powder better/worse than the latter?
I would say - the same.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to TIHulk)
|
|
|
|
|
RE: For Losing Fat - 7/3/2006 1:00:58 PM
|
|
|
danmirage
Posts: 6292
Joined: 11/20/2005
Status: offline
|
I may cut for 4 weeks. Depends on the situation. I had an appearance and had only 3 weeks. If I were competing I would cut for much longer...and maybe lose some muscle.
While I am looking to gain muscle, I just go until I reach my target, however long that takes, then I switch my diet and training to drop fat. I stay in a caloric surplus with a tighter diet at first and after 4 weeks of manipulations I may go into a strict cut for 4 weeks. Generally, I don't lose much weight as I still gain muscle...but I drop the fat.
If it was for a contest, I would do it more scientifically...time dependant on the weight I needed to reach.
As for simple sugars...The amount of simple carbs tolerated is really dependant on individual oxidative rates. I do not tolerate simple carbs well so I don't use them...except when bulking and even then only a very small amount.
I will use any fruit in season that is close to 1:1.
I have clients that tolerate them very well and so .2 grams per pound up to .4 grams per pound.
quote:
Should I not use them at all and just stick with the BCAA's along with a nutritious meal (containing complex starchy and fibrous carbs) 30-45+min later while cutting?...
Since I do not know your situation/chemistry etc..I am going to say...you can do without them and will probably cut more clean...however if you feel you are really carb depleted and not feeling well...then get some post WO carbs....experiment.
quote:
What do you recommend I change in this routine after I finish cutting & when I start bulking? (Adding in carbs before or during the workout?... What kind & how many carbs?... etc.?)
My recommendations are in the "gaining mass" and "losing fat" links I gave out. So much of the specifics is based upon individual chemistry. Without an assessment..I have to tell you to experiment and learn what works for you. Sounds crazy but thats bio-individuality!
Cheers!
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to TIHulk)
|
|
|
|
|
RE: For Losing Fat - 7/10/2006 11:07:50 PM
|
|
|
justin1220
Posts: 3
Joined: 1/3/2006
Status: offline
|
Thanks for a great thread -- the most complete cutting guide I've been able to find on the web. For some background, I'm 22 yo, 5'7'', ~153 lb, body fat probably ~12-13% (waiting for my calipers to arrive), quite strong for my size. I'm happy with the amount of muscle I've added over the past year with solid training and the best bulking diet I was able to manage at college. Now I'm looking to spend about 4 weeks cutting, aiming for 5-7 lbs of mostly fat and lower BF%. Adding any muscle would be a nice bonus. I'm following the dieting guide quite well, making sure to eat every few hours and hit the core three meal requirements. About 5 days in. I'm sticking to the cleanest foods possible (sweet potatos, brown rice, whole wheat bread; leanest meats; dark leafy greens; flax and fish; rarely need sauces/dressings/flavorings) and I've been able to fight off cravings. A few questions...
1) What are your thoughts on combining this fat loss guide with a fat loss supplement? I've been taking two daily servings of 4 pills of Anadrox Pump-n-Burn. I understand that the body is certainly capable of burning fat on its own through a combination of diet, training, and exercise, but is the supplement helping out the cause? I like the pump I get from it, but I don't know if it's responsible for any of the fat loss.
2) What happens if I miss a meal and go 5-6 hours without food? Obviously I try to avoid it and eat as soon as humanly possible after. But if things don't go according to plan should I try and reallocate the lost calories throughout the remainder of the day's meals, or just resume with the rest of the schedule?
3) I don't start full-time work for another month, so I tend to sleep in until noon or later some days (i.e. 13 hours awake, 10 asleep). Should I account for this and adjust my caloric needs down? What about mixing up a protein shake and maybe a little fisk or flax oil and pounding it in the middle of sleep if I wake up to take a leak?
4) How close is too close to bedtime for the final 400-500 calories meal of the day?
< Message edited by justin1220 -- 7/10/2006 11:12:29 PM >
(in reply to danmirage)
|
|
|
|
|
RE: For Losing Fat - 7/11/2006 1:22:43 AM
|
|
|
danmirage
Posts: 6292
Joined: 11/20/2005
Status: offline
|
quote:
I like the pump I get from it, but I don't know if it's responsible for any of the fat loss.
What do you expect from 3 cups of coffee worth of caffeine and vasocontrictor? Note that Nitric Oxide is a Vasodilator!!! So the actions are a bit crossed!!!
quote:
What happens if I miss a meal and go 5-6 hours without food?
You won't suddenly get fat...but your metabolism may slow, your body may start to break down muscle for energy, it may start to produce hormones that favor fat storage...slowing your overall progress. So always have a meal replacement handy "in Case."
quote:
But if things don't go according to plan should I try and reallocate the lost calories throughout the remainder of the day's meals, or just resume with the rest of the schedule? How close is too close to bedtime for the final 400-500 calories meal of the day?
Just try to get a meal every 3 to 3 1/2 hours that you are awake. Do your best..nobody is perfect...just try to do better the next day.
Even 20 minutes before bed is fine if it does not disrupt your sleep.
10 hours is a long time to be in a fast, but if you get a meal when you wake up, you will be ok. When you sleep, there are processes that go on that benefit your cutting.
quote:
What are your thoughts on combining this fat loss guide with a fat loss supplement?
The fact is, there is no magic supplement that will burn fat. There will be lots of arguments to this but there is an industry of "Fat Burners" that are not effective approaches for losing fat. My goal is to give a primer for starting on-going fat loss.
If I gave any supplement suggestions, then people would say, "OH, thats the secret."
I want to tell people what works. What will work for even an an extended fat loss program...
However, this is not the end-all of fat loss strategies...I do have more intense strategies I use with clients. In certain circumstances, after 4-8 weeks of optimizing the metabolism and eating right...I might mention certain things to a client THAT ARE NOT NECESSARY but can give a TINY edge in an appropriate fat loss approach.
That is what you are looking at with these "Special Formulas"...a TINY extra edge.
Assuming the goal is weight loss...or more accurately fat loss...we have to look at what fat loss is.
Fat loss is basically a three-step process: You have to release it from a fat cell, you have to transport it to a muscle cell, then it has to be burned in the mitochondria of the muscle. That said, anything you consider when thinking about fat loss has to support these three things.
Caloric deprivation causes the body to shift it's chemical environment to one that hoards and spares fat, while at the same time breaking down muscle. Any plan that increases calorie output while depriving the body of vital nutrients risks placing the body in a state where it will not release fat. Other challenges that can effect fat release are meal frequency and food choices.
The heart, lungs and other systems of the body are responsible for transporting nutrients throughout the body. A moderate amount of cardiovascular exercise helps to optimize the transport systems in the body, including those responsible for transporting fat.
Muscle is the place in the body where fat is burned. Any plan that causes muscle to be lost will also cripple the fat burning mechanism in the body. You have heard the saying "Use it or lose it?" Well, this is the case with muscle. If your weight loss program does not have some concern for preserving muscle, then some of that weight loss will be muscle.
Additionally, If you are relying on a stimulant (caffeine, Synephrine, etc) to increase your "energy" or "activity," you should know that this is an artificial stimulation of the adrenal and nervous system (similar to an adrenalin rush or to taking speed) and not an improvement in the cardiorespiratory systems. In fact, one of the side effects of this is that the body, detecting that these systems are not really needed during times of artificial stimulation, will reduce adrenal function. This can cause a feeling of low energy when the stimulants are discontinued, often leading to a "dependence" (addiction) on the stimulants for energy!
There is much to be said in commenting on a supplement loaded with stimulants or containing aspirin-like substances, as well as perhaps diuretics that can give the appearance of fast weight loss.
Anything that acts as a stimulant will likely increase activity and caloric expenditure. However, without supportive nutrition and a focus on preserving muscle, the calories can and are likely to come from muscle and some fat stores. Loss of muscle will hinder the body's ability to burn fat, as muscle is the site in the body where fat is burned. This can have a crippling effect on the metabolism, leading to short-term weight loss followed by fat and weight gain.
These stimulants have another effect: they reduce the appetite.
Reducing calories while increasing calorie expenditure will likely cause accelerated loss of muscle and undesirable adaptations in the metabolism for most people, and will not be a long-term solution for those desiring fat loss and positive physique change. Additionally, eating less will lead to a misleading loss of weight due to a loss of water.
Furthermore, the cause of the situation that most people are desiring to alleviate is not addressed. Whatever life habits put a person in the situation that made them want to lose weight and get lean have not been changed or addressed, so the issue is likely to keep coming back. If, in the process, you lose muscle and slow the metabolism...then the weight that comes back ofter you stop taking any miracle fat loss pill is likely to be mostly fat and water.
There is no pill or supplement that will burn, melt, chisel or otherwise cause fat to disappear!
So, I chose to educate people in a viable and effective approach for achieving positive physical change.
Lastly...looking at what is in Androx...I have to ask...do you even know what you are taking? I know the answer is probably no. Mostly they tossed a bunch of top selling (not meaning effective, just well marketed) and good sounding substances together in a manner so you don't not know what the heck you are getting...they also added cute and interesting names.
For instance Banaba Leaf, which has actions in lowering blood sugar, has been suggested for treatment for diabetics...so you are taking something that lowers blood sugar while you train...and also stimulants which might increase your energy expenditure in an anaerobic environment. The energy source for anaerobic movement is glucose...either transported from the liver or muscle stores OR, when they become unavailable, from amino acids converted to glucose derived by breaking down muscle!
I could go into telling what Androx ingredients do item by item, but since they don't even give the amounts...I could simply point out that according to Dr Ignarro, who was awarded the Nobel Prize for his work on NO production, L-Arganine should be present in 4-6 grams...and the whole "Pump" section only has 1.9 grams...you see my point? Lots of hoopla to disguise stimulants.
Vitamin C - 60mg 100%
Niacin - 20mg 100%
Vitamin B6 - 5mg
(as pyridoxine HCL) 250%
Folate - 200mcg
(as Metafolin™ L-methylfolate) 50%
Vitamin B12 - 250mcg
(as cyanocobalamin) 4,167%
Zinc - 2.5mg
(as zinc citrate) 17%
Copper - 1mg
(as copper gluconate) 50%
Manganese - 1mg
(as manganese sulfate) 50%
Chromium - 50mcg
(as ChromeMate® chromium polynicotinate) 42%
VasoThermic Pump Inducing Fat Burning Activators: - 2638mg
The Pump - NitroFolin™ - 1941mg †
Nitric Oxide & Cellular Respiration Activators:
L-Arginine HCI, Citrulline Malate, L-Tyrosine, Vanadyl Sulfate (providing 2.5mg vanadium), Choline dihydrogen citrate, Banaba leaf extract (Lagerstroemia speciosa)[1% corosolic acid), N-Acetylcysteine, Taurine, NADH
The Burn - Thermo Z7™ - 698mg †
Norepinephrine, Beta Agonist & Glycerol-3-Phosphate Dehydrogenase Activators:
Advantra Z (supplying: Citrus Aurantium extract (10% Synephrine alkaloids), 7-KETO® (3-Acetyl-7-oxo dehydroepiandrosterone), DL-Phenylalanine, Kelp, Guggulsterones E and Z
Purine Nucleoside & Phosphodiesterase Inhibitors:
Green tea and guarana seed extracts (providing 45mg EGCG and 200mg caffeine, theophylline & theobromine)
Cycloxygenase Inhibitors:
IsoOxygene™ hops extract (strobile), Turmeric extract (rhizome)
Beta Receptor Site Upregulating Factors:
Quercetin, Hesperidin Complex
Bioperine® Black Pepper Extract - 2mg
Ingredients: Gelatin, microcrystalline cellulose, magnesium stearate, silica, titanium dioxide, FD&C red#3, FD&C yellow #5, and FD&C blue#1.
-------------------------------------------------------------------------
A note on synephrine - You might feel warm after taking synephrine..that is the constriction of the blood vessels. Constricted blood vessels equals restricted blood flow, and that's the complete opposite of what you want if you're looking to optimize fat burning, yet it may cause a sensation of heat.
Then there is humor in the "abundant research" on the effectiveness of this (ex-nasal spray ingredient..remember neo-synephrine?)...it was found to effectively kill mosquitoes and...
Park JH, Keeley LL. The effect of biogenic amines and their analogs on carbohydrate metabolism in the fat body of Blaberus discoidalis. Gen Comp Endocrinol 1998 Apr;110(1):88-95
Does this study prove that synephrine will burn fat in your body? Only if you fall into the species categorized as Blaberus discoidalis. Allow me translate Blaberus discoidalis into its more recognizable term. Cockroach!
< Message edited by danmirage -- 7/11/2006 1:26:10 AM >
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to justin1220)
|
|
|
|
|
RE: For Losing Fat - 7/27/2006 9:34:32 PM
|
|
|
Creation
Posts: 436
Joined: 7/21/2006
Status: offline
|
Why not take creatine it has been shown to be the number 1 supplement with aiding in muscle growth / recovery with no negative effects, so why not take it?
or even NO or fat burners?
(in reply to danmirage)
|
|
|
|
|
RE: For Losing Fat - 7/27/2006 9:49:21 PM
|
|
|
danmirage
Posts: 6292
Joined: 11/20/2005
Status: offline
|
quote:
Why not take creatine
First, my goal is to give people the basics of what works. You don't need anything to get results.
If you are trying to lose fat..you will really need to track your progress and creatine can throw off your observations.
Creatine is useful in assisting in training intensity and is certainly useful.
quote:
or even NO
When you say NO, you really mean L-arganine and a host of antioxidants that aid in increased circulation and slow cell oxidation. Most supplements that claim to be NO are actually loaded with stimulants.
quote:
or even fat burners
The fact is, there is no magic supplement that will burn fat. There will be lots of arguments to this but there is an industry of "Fat Burners" that are not effective approaches for losing fat. My goal is to give a primer for starting on-going fat loss.
If I gave any supplement suggestions, then people would say, "OH, thats the secret."
I want to tell people what works. What will work for even an an extended fat loss program...
However, this is not the end-all of fat loss strategies...I do have more intense strategies I use with clients. In certain circumstances, after 4-8 weeks of optimizing the metabolism and eating right...I might mention certain things to a client THAT ARE NOT NECESSARY but can give a TINY edge in an appropriate fat loss approach.
That is what you are looking at with these "Special Formulas"...a TINY extra edge.
Assuming the goal is weight loss...or more accurately fat loss...we have to look at what fat loss is.
Fat loss is basically a three-step process: You have to release it from a fat cell, you have to transport it to a muscle cell, then it has to be burned in the mitochondria of the muscle. That said, anything you consider when thinking about fat loss has to support these three things.
Caloric deprivation causes the body to shift it's chemical environment to one that hoards and spares fat, while at the same time breaking down muscle. Any plan that increases calorie output while depriving the body of vital nutrients risks placing the body in a state where it will not release fat. Other challenges that can effect fat release are meal frequency and food choices.
The heart, lungs and other systems of the body are responsible for transporting nutrients throughout the body. A moderate amount of cardiovascular exercise helps to optimize the transport systems in the body, including those responsible for transporting fat.
Muscle is the place in the body where fat is burned. Any plan that causes muscle to be lost will also cripple the fat burning mechanism in the body. You have heard the saying "Use it or lose it?" Well, this is the case with muscle. If your weight loss program does not have some concern for preserving muscle, then some of that weight loss will be muscle.
Additionally, If you are relying on a stimulant (caffeine, Synephrine, etc) to increase your "energy" or "activity," you should know that this is an artificial stimulation of the adrenal and nervous system (similar to an adrenalin rush or to taking speed) and not an improvement in the cardiorespiratory systems. In fact, one of the side effects of this is that the body, detecting that these systems are not really needed during times of artificial stimulation, will reduce adrenal function. This can cause a feeling of low energy when the stimulants are discontinued, often leading to a "dependence" (addiction) on the stimulants for energy!
There is much to be said in commenting on a supplement loaded with stimulants or containing aspirin-like substances, as well as perhaps diuretics that can give the appearance of fast weight loss.
Anything that acts as a stimulant will likely increase activity and caloric expenditure. However, without supportive nutrition and a focus on preserving muscle, the calories can and are likely to come from muscle and some fat stores. Loss of muscle will hinder the body's ability to burn fat, as muscle is the site in the body where fat is burned. This can have a crippling effect on the metabolism, leading to short-term weight loss followed by fat and weight gain.
These stimulants have another effect: they reduce the appetite.
Reducing calories while increasing calorie expenditure will likely cause accelerated loss of muscle and undesirable adaptations in the metabolism for most people, and will not be a long-term solution for those desiring fat loss and positive physique change. Additionally, eating less will lead to a misleading loss of weight due to a loss of water.
Furthermore, the cause of the situation that most people are desiring to alleviate is not addressed. Whatever life habits put a person in the situation that made them want to lose weight and get lean have not been changed or addressed, so the issue is likely to keep coming back. If, in the process, you lose muscle and slow the metabolism...then the weight that comes back ofter you stop taking any miracle fat loss pill is likely to be mostly fat and water.
There is no pill or supplement that will burn, melt, chisel or otherwise cause fat to disappear!
So, I chose to educate people in a viable and effective approach for achieving positive physical change.
< Message edited by danmirage -- 7/27/2006 9:51:14 PM >
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to Creation)
|
|
|
|
|
RE: For Losing Fat - 7/27/2006 11:33:49 PM
|
|
|
Creation
Posts: 436
Joined: 7/21/2006
Status: offline
|
Good god i love it!!!!!!!!!!!!!!!!!!!!!!
you couldnt have put that into any better perspective for me, like holy ****.
To be honest i did take Ephedrine and caffeine for about 3 months and i started trying to lose weight a month before that and over those 4 months i went from 205 to 170 (im 6'1 btw) ....and that was just eating relitvely good (wheats,tuna,chicken, egg whites etc.) and eating 5-6 meals a day, and the only time i took the EC was in the morning before i did cardio.
I dont know i guess i got this impression that taking supplements speeds everything up, but in a sense supplements will only give you the true upper hand if you have all the basics right (calorie intake etc.)
(in reply to danmirage)
|
|
|
|
|
RE: For Losing Fat - 7/28/2006 9:07:24 AM
|
|
|
Creation
Posts: 436
Joined: 7/21/2006
Status: offline
|
Thats where im stuck like i thought i was still a lil chubby but i just came up north to see family and ive got nothing but compliments on how skinny ive gotten lol? for overall looks i want to be cut and build some mass so does that mean start eating 200-500 calories over my TDEE now, and just stick with the BCAA's//Whey and possibly a lil creatine for a lil kick (i go to college in a month)
and for split i was thinking this
mon=chest/triceps/abs.....cardio afterwards
tuesday=back/biceps/forearm....cardio afterwards
wed=shoulders/legs/traps
thurs= rest
friday=Cardio
Repeat.
and do 8-10 reps for all muscle groups except calves and abs.
and around 8-12 sets per muscle group depending on which muscle. like ill do 4x 8-10 for chest and back and 3x 8-10 for triceps and biceps.
what do you think?
(in reply to danmirage)
|
|
|
|
|
RE: For Losing Fat - 7/28/2006 10:08:16 AM
|
|
|
danmirage
Posts: 6292
Joined: 11/20/2005
Status: offline
|
Try training 2x a week.
Let muscle growth burn off the fat.
Focus on muscle growth.
Eat at maintenance or just above...gaining 1/2 to 2 pounds of muscle a week.
mon=chest/triceps/shoulders/traps/abs.
tuesday=legs/back/biceps/forearm
wed=HIIT cardio
thurs= chest/triceps/shoulders/traps/abs
friday=legs/back/biceps/forearm
Saturday=HIIT cardio
Sunday Rest
Start with
1st training pass warm up - sets in 4-9 rep range 6 sets per muscle - cool down
2nd pass warm up - sets in 12-15 rep range 4 sets per muscle with one extra set in the 20-30 rep range per muscle - cool down
Next week choose different movements
example incline week 1, decline week 2, flat week 3...etc
You could make it a A/B/C 3-day split if that works better.
Creatine-yes, 6 meals a day-yes, BCAAs-yes
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to Creation)
|
|
|
|
|
RE: For Losing Fat - 7/28/2006 11:50:51 AM
|
|
|
Creation
Posts: 436
Joined: 7/21/2006
Status: offline
|
quote:
Start with
1st training pass warm up - sets in 4-9 rep range 6 sets per muscle - cool down
2nd pass warm up - sets in 12-15 rep range 4 sets per muscle with one extra set in the 20-30 rep range per muscle - cool down
could you clarify this a little bit better by any chance?
(in reply to danmirage)
|
|
|
|
|
RE: For Losing Fat - 7/28/2006 12:46:24 PM
|
|
|
Creation
Posts: 436
Joined: 7/21/2006
Status: offline
|
What through me off was the pass #1, pass #2 etc. i think i get it now so basically mon and tuesday = 4-9 reps per set and 6 sets per muscle group...so how many excercises should i do per muscle group?
and for pass#2 i do 12-15 reps and 4 sets per muscle group followed by a 20-30 rep set...how many excerces per muscle group here?
and by cooldown do you mean strech?
(in reply to danmirage)
|
|
|
|
|
RE: For Losing Fat - 7/28/2006 1:18:27 PM
|
|
|
danmirage
Posts: 6292
Joined: 11/20/2005
Status: offline
|
quote:
and by cooldown do you mean strech?
Walk it off for a few minutes to circulate the blood and stretch.
quote:
What through me off was the pass #1, pass #2 etc.
Sorry..this is sort of a simplified growth plan.
quote:
how many excerces per muscle group here?
1 compound exercise per muscle group for both for starters...
Next week choose different movements and perform the workout in a different order
example: incline week 1, decline week 2, flat week 3...etc
quads/hams/calf/back/biceps then back/biceps/quads/hams/calf
After 2 weeks you should know if things are right for you to grow...if not...then some tweaking needs to be done!
Remember muscle burns fat! More muscle = faster resting metabolism.
This training should hit all the muscle fiber types and keep em growing.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to Creation)
|
|
| | |
Printable Version
