weight loss diet

Copyright 2006 The Fitness Consulting Group

What’s the Secret to losing bodyfat and keeping it off?

Ask 100 different fitness experts this question
and you’ll probably get 80 or more different answers. That’s one reason why fitness and fat loss gets so darn confusing-everybody seems to have “the answer.”

You’ve got 101 different theories about how to induce fat loss including super-slow training
heart rate training
circuit training
Pilates
yoga principles
high-rep weight training
and aerobics.

When it comes to nutrition
there are even more fad diets than exercise theories. The Atkins Diet
The South Beach Diet
Eat 4 Your Blood Type
Low Fat
Low Carb
Low Calorie
The Zone…even Dr. Phil has a diet book.

Well
I’m going to simplify things for you. Work the whole body each session! No tricky split routines
no bodypart training…just training the body the way it was intended to function
as a whole.

Human movement
stabilization
balance and strength are the results of a whole body approach to strength training. Until recently
the fitness industry had forgotten how to incorporate the entire body in exercise programming.

The human body has over 600 muscles
all intended to work as one complete and complimentary system. Traditional exercise programs have neglected the majority of these muscles by training in a one-dimensional environment. This type of training handicaps the body from performing the way it is designed to function.

Training in a fixed plane environment leads to isolated results
muscle imbalance
and injury. In contrast
the whole body approach to resistance training prepares participants of any fitness level to achieve great improvements in body composition and function better in daily life as well. The three-dimensional environment of training movements
not individual muscles
enables the body to become efficient in both static and dynamic environments. Participants achieve balanced
long lasting
effective results.

This method is fun because it is a whole body approach. The same movement patterns that we used as children (pushing
pulling
twisting
lunging
squatting
stepping and balance in multiple planes) are the core of your approach to fat loss. From beginners to the most advanced exercise fanatic
this approach to fat loss and fitness will provide fun and effective workouts and lasting results.

Full body training is an extremely effective way to loose weight as involves dynamic
whole body movement that increase caloric expenditure. Training movements instead of individual muscles can also help change body composition by increasing muscle mass
increasing growth hormone output
raising metabolism
maximizing caloric output
and ultimately decreasing body fat.

Now
regardless of how great your workout is
food intake is the key factor that will either make you or brake you as far as fat loss goes. The only way that the human body drops body fat is by being in what is called a calorie deficit. This brings us back to LAW OF THERMODYNAMICS. Remember
I’ll say it one more time...this law states that if you eat more calories in a day than you burn you will gain fat
if you burn more calories in a day than you eat you will lose fat
and if you eat the same amount of calories in a day as you burn you will remain constant. This is a law!!!! It is as true as the law of gravity and it is how the body works. Knowing this
it is simple. If you want to lose fat you need to adjust you daily calorie intake so that you are into a calorie deficit. You need to get your calorie count low enough to begin fat loss
but at the same time keeping it high enough to remain healthy. The second step to optimizing you food intake is by spreading your food out evenly throughout the day. Ideally
you want to be on a five meal per day plan. By spreading your calories evenly through five small meals your metabolism works its best for you. When you constantly give your body food with small meals your body does not feel the need to store fat. On the contrary when eating large
infrequent meals your body feels the need to store some food as fat for it is unsure as to when it will be fed again. Get on a scheduled meal plan that your body will respond to. Five meals a day
approximately three hours apart works great. A healthy start point for you protein
carbohydrate
and fat ratio’s is 25% of you food coming from protein
60
of your food coming from carbohydrate
and 15% of your food intake coming from fats.

Now
I’m going to give you an industry secret. A lot of personal trainers out there are gonna be upset with me for it is too valuable to give away
but I’m going do it any way. If you want to lose fat and you are unsure of how many calories you are supposed to eat and are not in a position to hire professional assistance
barring any medical conditions
a simple formula to follow is this. Take your body weight and add a zero on the end. Use that as your general guideline
split the number evenly among five meals per day and your body should be in a calorie deficit. For example if you weigh 180lbs.
add a zero
your now at 1800 calories. Divide that over five meals per day
your eating 360 calories per meal. Keeping each meal balanced approximately 60% carbs
25
proteins
15
fat
you are eating in a healthy way to lose weight. It works!! Note
if you have any medical conditions always consult with your physician first. How quickly will you see results? Although results will vary with each individual
full body training coupled with a proper nutrition program will help you achieve greater results than most other programs in less time. The results can come quicker and be longer lasting.