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Weight Loss Workout Program Success Secrets

Fiction and misinformation continue to riddle the weight loss workout program world causing frustration to so many good intentioned individuals who are striving for ultimate fat loss. Yes, people are being misled regarding the most effective, efficient way to workout for fat loss. Some just settle for sub-par results while a majority just give up altogether.

Today is the day you are going to get the fitness help you deserve in order to melt away unwanted fat in the best manner possible. In the article below you will be empowered with evidence based weight loss workout plan success secrets. Following these success secrets will quickly help propel you towards the body fat loss results you deserve.

Incorporate the following principles into your weight loss workout program:

1. Construct your fat loss workout, and plan for success.

In order to increase your chances of reaching your goal it is critical to plan your weight loss fitness program out on paper prior to beginning. Make sure you have a strength training component, cardiovascular component, and a specific schedule as to when you are going to conduct your exercise sessions. Set yourself up for success so you can increase the likelihood of keeping your commitment.

Part of this initial process is to set your goals in writing. You have to know exactly where you are going prior to starting your fat loss journey.

If you need help constructing your fitness program I highly recommend consulting a qualified fitness professional.

Please understand that your weight loss workout program should also contain specific nutrition modifications in order for your body to see the desired fat loss adaptations. You can simply not out-train a bad diet. Without a caloric deficit you will not lose body fat quickly.

2. Make sure your fat loss workout program has a strength training component built into it.

Forget the old recommendation of walking on a treadmill for hours. If you want the most effective way of melting away body fat, then incorporate progressive resistance training, or strength training.

It is important to perform multi-jointed exercises which help burn more calories, and involve many more muscles. Adding more muscle to your body will help elevate your metabolism as well as strengthen your entire body. Strength training is a great workout for fat loss because you get more bang for the buck.

I recommend your weight loss workout program strength training component to include 2 non-consecutive days each week for a duration of approximately 20 minutes. Your goal should be to start out easy, and progress over time by raising the number of reps, or weight.

Strength training is an important part of any fat loss program. Make sure it is part of your overall weight loss program.

3. Use HIIT, and or metabolic conditioning for maximum fat burning.

Long slow cardiovascular exercise is a thing of the past. Research has shown that metabolic conditioning is a much more effective fat, and calorie burner than long, slow cardio such as walking. Research shows you get greater benefit in much less time.

Metabolic conditioning is when you do multi-jointed exercises back to back to back without rest. They are called intervals. If fitness for fat loss is your main goal, then consider adding at least one day of metabolic conditioning each week. Adding this to your weight loss workout program will help burn more calories not only now, but for hours after the training session.

The only time you want to utilize long, slow cardio is when you are just beginning, and have never exercised before. Your goal should be to eventually build up to metabolic conditioning workouts. Exercise is about progression.

4. Make sure you are getting proper post workout nutrition for maximum fat loss.

Your weight loss workout program should consider post exercise nutrition. After your progressive resistance training sessions it is important for you to begin the recovery, and regeneration process immediately following the training session. That means consuming carbohydrates, and protein. Doing so will set off the protein synthesis process so you can add more metabolically active lean tissue.

Always focus on your post workout nutrition after each fat loss workout. You can supplement with whey protein, or even drink chocolate milk if cost is an issue.

5. Focus closely on your nutrition program.

The fact is 90% of weight loss is proper nutrition, and 10% exercise. Therefore, if you don't change your diet, then don't expect much fat loss.

For maximum nutrition results to burn more fat simply decrease your carbohydrates, and increase your lean protein intake. Think protein with each meal, and plenty of fruits, and vegetables. Limit the corn based carbohydrates.

In order to lose weight you must be in a calorie deficit. Just by limiting carbs, and increasing protein will help you decrease your daily calories. You should strive for a deficit of 500 calories per day for best results.

If melting body fat is your main fitness goal, then incorporate the weight loss workout program success secrets mentioned above. By doing so you will be guaranteed to be on the most effective, efficient fat loss workout plan possible.

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What You Don't Want to Hear About Rapid Weight Loss Diets

I understand how tempting it has been for you; you want to buy that program that promises to give you some rapid weight loss diets needed to melt your excess pounds in seconds. Of course, you want to wake up the next morning beaming with confidence - you want that perfect body.

You've heard a lot about celebrities losing considerable amount of pounds within weeks of giving birth, and you reaffirm to yourself how possible it is to lose those troubling pounds - FAST.

Effective Weight Loss Shouldn't Be Rapid

Let me bring you right back to earth; save yourself from these claims. Anything that sounds too good to be true is probably is - rapid weight loss diets inclusive.

It's no news that Americans spend $33 billion every year on weight loss products, it is also no news that weight loss supplements and fad diets want a piece of that huge cake.

So, it's alright to believe these claims, after all, all you see are advert lines like "Lose 10 pounds in 10 Days" and "Drop one Dress Size today" plastered all over the internet.

Truth is, nothing like rapid weight loss diets exist and even if they do - they are unhealthy and can be counterproductive to your health.

Now, you ask: Aren't rapid weight loss diets healthy? As far as I know, an A-listed celebrity once used it and never had problem with it, what is then the problem?

A lot is wrong with these diets, I can tell you. But to quickly satisfy your curiosity, let's dive into this together. Any diet that promises drastic weight loss falls into any of the types below

Classes of Rapid Weight Loss Diets:

Very Low-Calorie Diets (VLCDs): These are supervised low-calorie diets based on researches and studies on people that have used them and their effects on weight loss.

Starvation Diets: these diets promote detoxification through enemas or colonics. They promote a daily calorie intake of less than 1200 calories per day.

Diet Pills and Supplements: Just like the name, they are pills and supplements that promise to speed up weight loss by revving up your metabolism, burning fat in the process.

Creams and Devices: this type is the most dubious - lots of magic creams are out there that promise to replace exercise and healthy diet.

First, you need to know that marketers of these products make their claims freely - without any proof or any research to back them up.

The rapid weight loss diets worth considering is the VLCDs - the drastic reduction of calories - but even at that, it is not advised for long-lasting weight loss because one cap does not fit all.

Why You Don't Need Rapid Weight Loss Diets

The risks of drastic weight loss are enormous - apart from the huge physical demands it creates on the body, there are lots of medical issues that can be traced to it.

People who lose huge amounts of pounds in no time are susceptible to malnutrition, dehydration, electrolyte imbalance, and irritability. Other health issues associated with this type of weight loss are dizziness, constipation, headaches and fatigue.

In as much as you want to drop those pounds, there is need for common sense - there is no easy route to weight loss. By all means, attack your weight problem in a healthy way to put yourself on the path of success.

Effective Weight Loss Plan without Side-Effects

There are ways you can safely lose 3 pounds a week - without any rapid weight loss diets gimmicks. What you need is a healthy diet and the right amount of exercise to go along with it.

If you want to shed some pounds fast, exercise a lot more and eat less - burning close to 500 calories more than you eat everyday is enough to drop 1 to 2 pounds a week.

And if you are looking for the 3 to 5 pounds a week option, take 1100 to 1200 calories everyday and exercise for up to an hour. Don't cut the calories any further as this could be dangerous to your health.

Learn ways to minimise added sugars, starches, animal fats from meats and dairy foods. Focus on veggies, fruits, soy products, egg whites, fish, skinless poultry breasts, non-fat dairy foods, shellfish and lean meat.

DON'T SKIP BREAKFAST! Also, make a habit of eating from a plate on your dining table - not in front of the fridge as this triggers bingeing.

Vegetables and fruits are filling; they keep you full without extra calories. This same thing goes with water; take lots of water to keep hunger pangs at bay. And more importantly, keep yourself busy - being bored lures you to snack.

Always Keep a Food Journal

Write down the things you eat on a daily basis, this will help you curb unnecessary indulgence and bingeing. Aside this, It also keeps you on track and focus on important things.

Along with what you eat, write down how your feelings were before eating - were you angry or bored?

Did you get home from work feeling happy or exhausted? Were you with friends? Writing down these things makes it easy for you to attack the problem of bingeing and emotional eating.

Keeping a food journal means you are helping yourself take the right steps - doing the things that'll help you to a healthy weight in the long run.

Move That Butt Around

It is a known fact that 30 minutes of moderate exercise is needed daily to lose weight. You just must stop living a sedentary lifestyle and move yourself around. There is no two ways about it, you must exercise.

NOTE: If you are critically obese and haven't lifted a muscle in years, it'll be a nice idea to check with your doctor or health care provider before engaging in any type of physical activity. He/she will guide you on what will be convenient for you to do.

Remember: you don't have to run to compete for world finals; all you need is the right amount of exercise that'll make you lose weight. Then you can work your way up little by little till your body starts to take notice of your commitment.

Once you can be able to pull this off effectively , you'll realize you don't need those rapid weight loss diets before getting your body where it needed to be.

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Think Fat Loss - Not Weight Loss

If you're considering going on a weight loss program, it can be confusing and even a little scary. Questions come to mind and you aren't sure of the answers. Which programs or products really work? Are they safe? Do they really get the results that they claim? Shall I use supplements or diets or exercise? What's the best program for me? Well, I'm going to give you some guidance in this area. I'll be discussing why you should be focusing on fat loss not weight loss. When you focus on fat loss, instead of weight loss, you're headed in the right direction toward a sensible and effective fat loss program. Let me explain.

The weight loss industry is a $55 billion a year business. The marketing of diets, diet foods, supplements, weight loss products, and exercise systems to help people lose weight is a very competitive business. As such, many misleading and false claims are offered by some companies to gain the sales advantage in this lucrative market.

For instance, many weight management or diet programs entice you to use their program with claims such as "you will lose 30 pounds in 30 days". The most ridiculous claim I've seen was made by a diet supplement company who claimed that their product could "blast up to 49 pounds off user in only 29 days, obliterate 5 inches from waistlines, and zap 3 inches from thighs, without dieting or exercising". Needless to say, the FTC slapped a restraining order against this company for their obviously false claims.

There are many weight loss or diet programs that claim that you can lose a lot of weight in a short period of time. Some of these claims are false. Also, some of them are true, but the fast weight loss is unsafe and unhealthy for you. If you're in the "market place" looking for solutions to reducing your weight, then you need to be educated about which approach is the most effective, healthiest and safest for you.

The ultimate goal in losing weight is to lose body fat exclusively. Many weight loss programs will help you to lose weight fast. However, many of the fast weight loss programs cause you to lose muscle along with the fat. Any fast weight loss program that claims you can "lose 30 pounds in 30 days" will most likely cause you to lose muscle along with the fat loss. This is self-defeating since muscle uses energy to function and the additional muscle loss will cause your metabolism to drop which reduces your fat burning capacity. This why you must participate in a program that focuses on fat loss instead of weight loss.

Losing body fat is all about creating an energy deficit. To lose body fat, you must expend more energy than you ingest (in food and drink). This situation creates an energy deficit that must be made up from stored carbohydrates, stored fat or muscle tissue. The trick is to create an energy deficit in a manner that spares the muscle and uses primarily fat to make up the deficit. "Crash" or starvation diets cause an excessive energy deficit which results in consuming fat and muscle to satisfy the deficit.

An effective fat loss program should be specifically designed to remove body fat in a sensible and safe manner with the main focus on losing body fat and losing inches, not just pounds. To accomplish this, the fat loss program must be designed with three key components:

Resistance Training - to create an energy deficit while sparing the muscle from being used to satisfy the energy deficit and also building muscle to increase the metabolism.

Cardio Training - to create an energy deficit while improving endurance, energy and cardiovascular health.

Sensible Diet - to create a moderate caloric intake deficit through proper food selection and portion control.

An effective fat loss program should be designed to induce a bodyweight loss of about 1-2 pounds per week (or 1% of your bodyweight per week). Weight management experts, weight loss doctors, and obesity experts recommend these guidelines for any sensible, safe and effective weight/fat loss program. Higher weight losses per week can result in muscle loss.

I hope this "sheds some light" on the confusing and complex subject of weight loss. 

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Top 15 Weight Loss Myths

There are many common weight loss myths that people live by when it comes to their health. It is difficult at times to separate the weight loss myths and fact from what is true. Many sound true while others are just laughable. I once read somewhere that if you drink water at night that you are going to gain weight or that if you scratch your head too often you are going to lose your hair....

Weight Loss Myth # 1
The more weight that I have to lose the more intense my exercise routine should be

Weight Loss Truth: Although having an intense workout routine is great, there are a few things you should consider: the first being that everyone is at a different level when it comes to their fitness and how much intensity they can actually handle. If you have been physically inactive for a number of years, an intense work out for you might be, walking half a mile a day. After you walk that half mile you notice that you are sweating bullets and that you are tired. However, for someone who has been physically active for many years, walking half a mile can be done without a sweat. Everyone has a different definition of what "intense" is.

If intense for you is working out for an hour a day, but due to life's busy schedule you only have time for 20 minutes a day, then those 20 minutes will go an extremely long way. It might not necessarily be classified as "intense", according to your definition, but those little cardio moments will have positive health altering effects.

Fat Loss Myth # 2
Stress and weight gain do not go hand in hand

Weight Loss Fact: This is one of those "laughable" myths. To learn more how stress is adding lbs. to your life please download my free E-Book, "Psychology of Releasing Weight"

Weight Loss Myth # 3
I can lose weight while eating whatever I want

Weight Loss Truth: Sir Isaac Newton once said " What goes up must come down." There are natural principles that govern our lives. If you throw a ball up in the air, it is going to come back down. You can sit on your couch and imagine and visualize that the ball will staying afloat in the air, but natural principles teach us that it will come down. Same goes when it comes to our weight.

This is one of the most common weight loss myths out there. It is illogical to think that your health and weight are going to be in balance if your nutrition consists mainly of twinkies, chips, and donuts. Sure you can burn it off by exercising, but most people whose diet consists of mainly junk food are probably not disciplined enough to stick to a workout routine. I do know a few people who, from the outside, look like they are in good shape, because they are not "fat, but who have high cholesterol.

Just because I feel sorry for crushing the hearts of so many twinkie lovers out there, I would say this. You can eat junk food, cookies, chips, ice cream, pizza, burgers.... All of those "soul satisfying foods", but it should be in moderation. Anything in excess is never good.

Fat Loss Myth # 4
Skipping meals is a good way to lose weight

Weight Loss Fact: There are numerous studies that show that people who skip breakfast and eat fewer times during the day tend to be a lot heavier than who have a healthy nutritional breakfast and then eat 4-6 small meals during the day. The reason to this might be the fact that they get hungrier later on in the day, and might have a tendency to over eat during other meals of the day.

Weight Loss Myth # 5
I will not lose weight while eating at night

Weight Loss Truth: You can over indulge in food during the day and not eat a single thing at night and you WILL gain weight. As is the fact that you can starve yourself during the day and eat all night long and you still will gain weight. The key here is balance. If your body is telling you that it is hungry then perhaps you should listen to it. The truth is, that over eating, while not exercising, will cause you to gain weight; no matter what time of the day that you eat. Whenever I am hungry at night, as is my habit with other meals during the day, I try to select something that is natural in nature. Something like fruits, vegetables, or I might even make myself a fruit smoothie. During those moments that I am craving ice cream or something sweet, I allow myself to get some, and DO NOT feel guilty about it. Many people who are overweight live their life in guilt and shame. I allow myself to get some, however, WITH MODERATION.

Fat Loss Myth # 6
I'm not acceptable until I lose weight

Weight Loss Fact: The person who doesn't feel acceptable because they are fat is because they are not acceptable to themselves first. The way that you think others view you is based on your view of yourself. I honestly believe that one must become emotionally fit before becoming physically fit. I have gone through these self-limiting emotions before. Once I realized that I was ALREADY ENOUGH in the eyes of God and that I had no need to prove myself to anyone or to receive external validation for my self-worth, that made all the difference for me. Once you accept yourself as who you are RIGHT NOW and realize that you are already enough in the eyes of God, you will not feel like you are not acceptable because of your weight.

Weight Loss Myth # 7
I need to cut calories to lose weight faster

Weight Loss Truth: Cutting your calories down might be a great thing, if you are drastically overeating and stuffing your face. However, if you are eating proportionally then cutting calories might have an aversive affect. If you are cutting calories and are starving your body, then that will lower your metabolism, or in other words slow it down, which may result in you actually not losing any weight at all, even if you are "cutting calories"

Fat Loss Myth # 8
Skipping meals will help me lose weight

Weight Loss Fact: Skipping meals may actually cause you to gain weight! You will become too hungry and will eventually have to eat. This will knock your metabolism off track and will eventually slow it down. Think of a car running low on gas (food), if you do not fill it up, it will eventually stop working. Same goes for our body, we need to keep it fueled constantly.

Weight Loss Myth # 9
I think I have genetic weight gain, it runs in my family!

Weight Loss Truth: Can someone say E-X-C-U-S-E-S? I will not deny that there might be tendencies for heavy parents to raise heavy children who will remain heavy their whole lives, but I don't believe that there is actually a "fat" gene or DNA out there. What we do inherit from our family, primarily those who directly raised us, are our views and beliefs. Your views about food, money, religion, politics, education, etc. are based upon how you were raised. If you were raised in a home where the primary meals cooked where fried foods, then you might have a tendency to continue cooking and eating fried foods throughout your life. If that is the case then you might be a little heavy around the waist. The easy thing to do is to blame it on those who were in charge of your upbringing, however, you ALWAYS have a choice to change.

Fat Loss Myth # 10
Eating healthy is too hard

Weight Loss Fact: Eating healthy is the simplest thing in the world.....once you have trained yourself to do it. How many times have you placed a goal to lose weight or to "eat better"? The first few days you are doing great, eating all kinds of foods which you normally wouldn't eat. Then something funny started to happen, you went back to your old habits and behaviors. This has happened to you in other areas outside of your health. It could be with making money, looking for a new job, or in your relationships. Creating a new habit takes time because our brain's do not like change. Change to the brain is dangerous. Anyways, if you would like to learn more about how our brain attempts to sabotage us from creating new habits then please download my free E-book, "Psychology of Releasing Weight"

Weight Loss Myth # 11
You have to give up your favorite foods to lose weight

Weight Loss Truth: What would a world without chocolate and without pepperoni pizza be like??? I think it would be a torturous world to live in!! lol, now on a real note I completely disagree with this myth. You are definitely able to eat your favorite foods. Depriving yourself of this kind of pleasure is not fun, and quite frankly you probably WILL eat it anyways. As has been mentioned before, the real key is moderation. If you are a steak lover, then perhaps it might not be the best things to eat it every single day, but perhaps once or twice a week. Those who know me personally know that I LOOOOOOOOVE chicken wings with pizza. In a perfect world where I wouldn't gain any weight and my arteries were clog-less, I would love to eat it several times per week, well more like every day. However, I know that those aren't the healthiest of food choices so I have it about 2-3 times per month. I am not giving up my favorite foods, I am just eating it in moderation so that it doesn't catch up to me in the form of excess weight.

Fat Loss Myth # 12
Overeating is caused by hunger

Weight Loss Fact: Nice try there. If only we could blame "hunger" for it. In fact, this person we call hunger has nothing to do with you OVEREATING. It might have something to do your body telling you that it is time to "fuel up" and that it needs food, but that is not an indication that one should overeat. What causes many people to overeat are different reasons. One of the main ones is feeling of stress, depression, loneliness, anxiety, fear, and other down grading emotions of that nature. Many times food can be a means of satisfying your needs. You might be actually getting your needs met through your foods. For example, if you live a lonely life, and aren't very happy, then food could perhaps be a means of you feeling happy and comforted. There are other articles that I have written on this subject but suffice it to say that overeating is NOT cause by being hungry.

Weight Loss Myth # 13
Only drastic diets work

Weight Loss Truth: There goes that word again...DIEt....those "drastic diets" are only good for quick weight loss and rapid weight gain once you get of it. These drastic diets range from the "cookie diet", lol.... All that way to "the water only diet"..... I am sure you can lose weight while on these DIEts, however the weight will be gained right back and usually with some added weight as a bonus

Fat Loss Myth # 14
I am too fat and too far down the road to begin

Weight Loss Fact: A long journey begins one step at a time. It is natural to expect instantaneous results and to even fear the road ahead of you; especially if you are extremely overweight. The secret here is to make SMALL incremental changes. Don't expect perfection because that will lead you to disappointment. You are never too far down the road to where you cannot see the sun's light......

Weight Loss Myth # 15
I can't do it, I have tried many times and have failed

Weight Loss Truth: The great Henry Ford once said "Whether you think you can, or you think you can't- you're right.'"......It is 90% mindset, and 10% actually getting off your butt and doing something about it. You fall down, you get back up.... you fall down again, you get back up again. If you have tried to lose weight in the past then it is time to keep trying. Discouragment is to losing weight as is a piece of fried chicken to a vegetarian......they DO NOT go hand in hand.

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Fat Burning Foods

The food that we put into our bodies determine how we look and feel, today’s society is being consumed by the fast food industry and all for the sake of convenience. This alone plays a huge role in today’s increase in obesity and health problems. You are exactly what you eat, if you eat lots of junk food then you will look and feel that way. 

Fat loss is such a huge concern today that people are trying numerous diets, eating plans and fat loss programs to curb or prevent the effect of obesity. Unfortunately when it comes to food people have no clue as to what foods they should be eating and they are being led blindly by the media. 

What do we actually require food for? We require food for survival and I am sure you knew that but let me elaborate. The 3 main food sources are protein, carbohydrates and essential fats. 

Protein is the building block in our body, it is what muscle tissue and cells are made of, it is essential for building a strong immune system, cell construction and stabilizing insulin levels in our body. 

Carbohydrates is the primary source of energy in our body’s , carbohydrates is broken down to form glucose (blood sugar) which is then transported by insulin from the blood stream to areas of the body where energy is needed e.g. the muscle. 

Vegetables are starchy carbohydrates which improve digestion and boost the metabolism. 

Essential fats improves insulin sensitivity, essential for the absorption of fat soluble vitamins, for joint health, oxygen transfer, improves skin texture, increased metabolic rate and helps burn fat. 

For effective fat loss one should consume small balanced meals containing protein, natural carbohydrates and essential fats at regular intervals throughout the day (approximately every 3 waking hours). It takes the human body approximately 3 hours to fully digest and consume a meal thereafter the human body will look for other sources if food is not available, this includes breaking down protein to use as energy and this means breaking down cells and muscle tissue, in another words you will be cannibalizing yourself. 

Eating after every 3 hours has been proven both scientifically and through experience to boost metabolism. 

Some food examples: 

LEAN PROTEINS – Skinless chicken breast, skinless turkey breast, tuna packed in water, salmon, egg whites, lean beef, etc. 
NATURAL CARBOHYDRATES – Oatmeal, potatoes, lentils, brown rice, 100% whole wheat bread, whole wheat pasta, kidney beans, yam, sweet potato, etc. 
VEGETABLES – Asparagus, broccoli, cauliflower, carrots, corn, lettuce, cucumber, mushrooms, green beans, peas, etc. 
ESSENTIAL FATS – Olive oil, canola oil, flaxseed oil, sunflower oil, safflower oil, etc.


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Should You Be Counting Calories?

What is a Calorie? A calorie is the quantity of heat required to raise the temperature of 1 gram of water by 1 degree Celsius, in another words a calorie is a measure of heat energy. When food is burned, it releases a certain amount of heat (energy), depending on the type of food, for example; Fat has more calories (9 calories per gram) than Carbohydrates (4 calories per gram). The more calories that are in the food, the more energy will be released when it is burned and whatever surplus energy that is not used by the body will get stored as adipose tissue (body fat).

Whatever your goal might be, be it to lose weight or gain weight, you need to count calories to reach your specific goal. If you want to lose weight then you need to be in a negative calorie balance, for example; if you require 2500 calories per day to maintain your body weight, then to lose weight you would need to lower your calorie consumption per day (negative calorie balance) and the opposite is true if one wants to gain weight. So if you do not count calories then you will not know whether you are in a negative or positive calorie balance and that’s one of the reasons why so many people go through numerous diet plans and training programs without achieving the results that they require.

Do not assume your calorie consumption, if you say to yourself that you will eat less than what you normally do so you can be in a negative calorie balance, then I have news for you, this in most cases will be disastrous because if you go too low on your calorie consumption it will send your body into starvation mode where you will plateau quickly which in turn will slow your metabolism and make it more difficult to lose weight. You will also put the weight back on and more when you start to binge, which is bound to happen on a very low calorie diet.

A very low calorie diet is not sustainable and will lead to muscle depletion, low energy levels and other ailments and injuries. The loss of muscle will result in unhealthy weight loss and a slower metabolism and this is the reason why you find a lot of people on very low calorie diets put the weight back on and a lot more.

My Advice is to get a body assessment done by a professional. The results will reveal the amount of calories you require per day to maintain your current body weight. You can then adjust your calorie intake based on that. 

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The 2 Energy Pathways and How it Relates To Exercise

As we have learnt in a previous post that energy is created by calories being burnt. Now what do we need energy for? We require energy for everything we do from exercise to our daily activities including breathing, eating, digestion of food and every other bodily function.

Let’s look at exercise for example; where do we get the energy to perform this task? We get the energy from the food that we eat which is converted into glucose or Fat. The carbohydrates in food is converted into glucose and the fat from foods gets stored directly as fat as they have a similar molecular structure.

The glucose is transported by the blood stream to the muscles and the Liver where it is stored as glycogen for use when required and the surplus glucose will be stored as adipose tissue (Fat). The stored glycogen is primarily used for short bursts of energy like weight training (anaerobic exercises), muscle exertion is created and immediate energy is required and the quickest way to get this energy is from the glycogen stored in the muscle that is being exerted. This energy pathway is known as the Glycolytic pathway.

When performing aerobic exercise (cardiovascular exercise) the energy required comes primarily from fat through what is known as the Oxidative Pathway. This pathway comes into play when exercise is performed continuously for longer periods (2 minutes and longer) where your breathing is excelerated and oxygen intake increased. The oxygen moves into the blood stream via the lungs and breaks down fat in the blood stream to produce glycogen which is used for Energy.

It is said that 70% of the energy comes from fat when performing aerobic exercises but when aerobic intensity is increased then more carbohydrates is used for energy. Which means with increased intensity your aerobic exercise now turns into anaerobic exercise.

The reverse is also true, if your anaerobic exercise (weight training) intensity increases then the primary source of energy will come from fat via the Oxidative Pathway. This can be done in many ways like reducing rest period during sets and increasing repetitions. This will keep your breathing excelerated and turning your weight workout into a fat burning workout.

A lot of professional athletes and fitness models that are not fans of aerobic workouts use this technique to shed body fat, get lean and competition ready or photo shoot ready.

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Cardio vs Weights (Best Way to Burn Fat)

Is It Ok To Have A Cheat Day When On A Calorie Restricted Diet?

Can cheating on your diet help you lose weight?

There have been many controversies around a cheat meal or a cheat day. A cheat meal is generally a meal that you would not eat when on a diet, a meal that would make you feel guilty. I personally together would many other professionals out there know that cheat meals or a cheat day does have benefits and can boost fat loss. Cheat days also helps make dieting more bearable; imagine staying away from your favorite foods like pizza for 12 weeks? That’s one of the reasons why people cannot stay on diets for long periods.

Having a cheat day will help prevent your body from going into an adaptive state like starvation mode. Going on low calorie diets for long periods without a cheat day lowers the leptin levels in your body thus in turn slowing your metabolism. For those of you that don’t know what leptin is, let me explain; leptin is a hormone that communicates the nutritional status to your body, your body then uses this information to make the necessary changes like fat burning and metabolism. Low levels of leptin = low fat burning and metabolism and high levels of leptin = high fat burning and metabolism.

Low calorie diets will eventually lower your leptin levels which will lead to you hitting a plateau but the good news is that it takes just 1 day of cheating to bring your leptin levels back to normal thus boosting fat burning and keeping your metabolism running at its peak. So don’t feel guilty and give up on your diet because you had a cheat day.

When on a calorie restricted diet choose a day and cheat without feeling guilty but my advice is to try and keep your cheat meals to a maximum of 2 meals for that day. There are some people that have leptin resistance and this is developed in the same way that diabetics develop insulin resistance. If you consider yourself to be overly obese then there is a chance that you have leptin resistance and if that’s the case then I would suggest staying away from cheat days for about 3 to 4 weeks until your leptin resistance has been reduced. 

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What Effect Does Alcohol Have On The Human Body?

Small amounts of alcohol may have some benefits but large amounts or the abuse of alcohol will be detrimental to your health and physique. Now when I say small amounts I mean 1 glass per day, ( example a glass of wine or a glass of whisky) this has been proven to increase HDL (good cholesterol) in the body. This excludes the soft drinks or sweetened drinks that are sometimes added to alcohol.

If you are serious about losing weight and getting into shape then I would suggest not consuming any alcohol at all. Alcohol has 7calories per gram which makes it the second highest, second to fat which has 9 calories per gram. If you are on a calorie restricted diet then alcohol is just going to be extra calories that your body does not need, these are wasted calories and have no benefit.

Alcohol reduces the body’s ability to burn fat, the liver is responsible for metabolizing alcohol and fat, and alcohol prevents the liver from metabolizing fat, that’s because alcohol takes priority over fat. Alcohol is a toxin (poison) and it has to be detoxified by the body. Consuming alcohol has other risks like; damaged muscle cells, various heart and circulatory problems, effects the nervous system and brain, less efficient healing of injuries, it’s a diuretic which leads to dehydration, Numerous sexual dysfunctions like; loss of libido, reduced sperm formation, menstrual irregularities, and shrinkage of sexual organs. Alcohol also reduces the absorption of many vitamins like vitamin B which could lead to you becoming anemic.

The next time you consider consuming alcohol, take a look at some of the risks and ask yourself;  is this what I really need and want for my body? It is not going to be easy for some to stay away from alcohol; you need to create a new addiction, the addiction of having perfect health and physique.

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What Is Your Body Type?

There are more than 6 billion people on this earth and every single one of them is unique, nobody shares the same body type. Some may look alike but they have a different cell structure, gene structure, bone structure etc. When it comes to physique there are 3 different body types, a Mesomorph, an Ectomorph and an Endomorph.

Mesomorph – A Mesomorph is naturally lean with small waists, broad/square shoulders, high metabolism, chest dominates over abdominal area and they gain strength and muscle very easily, they are natural born athletes and body builders. They are the genetically gifted.

Ectomorph – Ectomorphs are generally tall and skinny with small joints and waist, they have high metabolisms and maintain extremely low body fat. These are the people that can eat anything and everything all day long and will put on an ounce of body fat. They are hyperactive.

Endomorph – These are the people that work and train hard but still find it difficult to lose weight, an endomorph has a very slow metabolism and stores body fat very easily, most endomorphs are carbohydrate sensitive meaning they can store carbohydrates as body fat very easily, they have wide waists and hips with their waists dominating over their chest. They are the genetically challenged.

Now not everybody is a pure Mesomorph, Ectomorph or Endomorph, some may share a combination of 2 or 3 with one being the dominant type. If you are a pure Endomorph don’t panic, it is not the end of the world, there are ways you can improve and change your body type. No one should blame their genetics for being overweight, weak, out of shape or lazy, you may have been dealt a bad hand but you are in control of the way you look and feel and you can change that anytime.

There is no single perfect diet, training program, or eating plan for everybody due to the fact that everybody’s body type is not the same.

Is Exercise Necessary for Weight Loss?

If you require quick, permanent results in terms of fat loss and all the health benefits that come with exercise then exercise is necessary. In my opinion exercise is not just necessary; it is vital and should be a must in everyone’s life. You will eventually hit a plateau if you try to diet the fat of with no exercise and this will force you to cut more calories (reduce food intake). A large reduction in calories will send your body into starvation mode which slows your metabolism down to cater for the minimal food intake and you will find yourself hitting another plateau, not to mention the cravings you will have which will force you to binge and eventually come of the diet.

Now that you are of the diet and lost  a few pounds, keeping that weight of is going to be impossible because you now have a slower metabolism than before and putting that weight back on and more is going to be a whole lot easier.  This is the reason why people go on and off these kind of fat loss programs which is also known as the YOYO diet.

The best way to lose fat is to burn it off and not starve it off. By introducing exercise into your program you can achieve fast and permanent fat loss results. Exercise should become a part of your lifestyle and should be performed even when not on a fat loss program. Apart from having numerous health benefits, exercise is also known for extending one’s lifespan.

Aerobic (cardiovascular) exercise requires energy and this energy comes primarily from stored body fat. Aerobic exercise also strengthens the heart and increases the lung capacity thus alleviating numerous health problems

Anaerobic (weight) exercise also plays an important role in Fat loss. Weight training helps you put on muscle and the more muscle you have the higher your metabolism is. Muscle is your body’s metabolic furnace; it requires energy all day long even while you sleeping, thus burning more calories and promoting fat loss. Having strong healthy muscles also puts less stress on joints and bones thus reducing the risk of joint injury and bone disease (osteoporosis).

The combination of a proper eating plan, aerobic exercise and weight training will boost fat loss tremendously and keep it off, Alleviate numerous health problems and prolong life.