Summer is the reason I abandoned the blog (and my diet). However, this past week I have been putting the initial plan in action: I have cut all carbs (even fruit/vegetables). In the past, we have discussed the reasons why a low-carb diet leads to fat loss. This extreme version I have been following magnifies the results.
Here are some guidelines for this type of diet:
1. Cut all carbs: breads, rice, potatoes, pasta, whole-wheat products, legumes, sugar, honey, soft drinks, fruit, vegetables, milk, and yoghurt.
2. The only foods that are allowed are: meat, poultry, fish, seafood, eggs, and cheese. The good thing is that you can eat as much as you like from these foods.
3. Take a multi-vitamin/multi-mineral supplement. Without fruit and vegetables, it is very hard to find these ingredients elsewhere.
4. For the same reason, take a fiber supplement, to avoid constipation.
5. Do not follow this diet for more than two weeks. At the end of this time, resume eating fruit and vegetables.
This diet is very powerful and the results adverse. You can follow it at once (to ready yourself for the beach), but it’s even better to ease into it, by following a low- (not zero) carb diet for 2-3 months before.
As for your training, do what you can. Obviously it’s hard to adhere to a schedule these days, but try to work out in the gym 2-3 times weekly. Apart from that, do your morning workout as frequently as possible.
One change that I have made these days is to add some exercises to the morning workout (besides running/walking). I usually look for an overhead bar in the park, and do 10 pull-ups, 10 dips (you have to find a spot for these), and 10 leg raises for the abs. With that kind of volume, these exercises will not build muscles, but they will help keeping on to what you already have, especially if you tend to miss gym workouts.
Another good idea is to walk at nights (the weather is ideal for that). This is very important if you overeat at dinner, or if you are forced to eat carbs.
If you do all that, bodyfat doesn’t stand a chance!
Friday, August 6, 2010
Friday, June 11, 2010
News from the front (of the body…)
All the pieces of advice that I write here are not just for show. I am the first to apply them – and that’s why I give them to you too. I would like then to tell you a few things about my own progress.
I have been exercising for many years, and thus my body has a good base of shape and metabolism. However, I usually get a bit “off” every winter, which I correct come spring.
The same happened this year too. In the winter, I came close to 92 kilos (202 pounds) – a lot of which was muscle, but it’s still too much for my height (180 cm – 5’11’’). During the past two months, using the ideas presented here, I have lost more than 5 kilos (11 pounds), managing to keep most of the muscle.
I started early (March) so I had time to do it progressively. This is very important, because it helps you fight the inevitable plateaus.
The first thing I did was start morning cardio. Running at first, but as I increased the frequency, the body took a lot of stress. So I substituted fast walking instead.
One month later I cut all starchy carbohydrates (I kept only vegetables and fruit). This made a huge difference because the body switched to burning fat for fuel.
At the same time, I reduced gym work (both frequency and number of exercises/sets). Reps remained low and weights high however, and that’s the best way to preserve your muscle mass while losing fat.
And I am not done yet. These are the steps that will follow:
1. Start drinking black coffee before walking (caffeine is a fat burner)
2. Cut all carbs for two weeks (this is essentially the Atkins diet)
3. Add sprints to my schedule
I could have done all these from the beginning, but as we already said, step-by-step progress is very important. This way you give your body constant reasons to improve, using your “weapons” one by one. To do that of course, you need time. Nothing can replace time in these issues. Don’t let anyone fool you.
If you are starting now, you obviously don’t have this luxury. I would suggest you do only the two basic steps (light cardio every morning, cut starchy carbs) and don’t struggle trying to achieve the impossible.
Good luck!
I have been exercising for many years, and thus my body has a good base of shape and metabolism. However, I usually get a bit “off” every winter, which I correct come spring.
The same happened this year too. In the winter, I came close to 92 kilos (202 pounds) – a lot of which was muscle, but it’s still too much for my height (180 cm – 5’11’’). During the past two months, using the ideas presented here, I have lost more than 5 kilos (11 pounds), managing to keep most of the muscle.
I started early (March) so I had time to do it progressively. This is very important, because it helps you fight the inevitable plateaus.
The first thing I did was start morning cardio. Running at first, but as I increased the frequency, the body took a lot of stress. So I substituted fast walking instead.
One month later I cut all starchy carbohydrates (I kept only vegetables and fruit). This made a huge difference because the body switched to burning fat for fuel.
At the same time, I reduced gym work (both frequency and number of exercises/sets). Reps remained low and weights high however, and that’s the best way to preserve your muscle mass while losing fat.
And I am not done yet. These are the steps that will follow:
1. Start drinking black coffee before walking (caffeine is a fat burner)
2. Cut all carbs for two weeks (this is essentially the Atkins diet)
3. Add sprints to my schedule
I could have done all these from the beginning, but as we already said, step-by-step progress is very important. This way you give your body constant reasons to improve, using your “weapons” one by one. To do that of course, you need time. Nothing can replace time in these issues. Don’t let anyone fool you.
If you are starting now, you obviously don’t have this luxury. I would suggest you do only the two basic steps (light cardio every morning, cut starchy carbs) and don’t struggle trying to achieve the impossible.
Good luck!
Friday, June 4, 2010
Relaxation secrets
Apart from the gym work I do on a regular basis, I also study martial arts (and specifically Kendo, which is the art of Japanese swordsmanship). Unfortunately though – and unexpectedly – these practices are somewhat incompatible.
This happens because the weights harden the body and slightly decrease the muscles’ range of motion, while martial arts require relaxation and flexibility. Besides, the gym teaches you to use your strength. Martial arts teach you mostly speed.
In fact, during my yesterday’s Kendo session, the sensei noticed that I was better and more relaxed at the end of the session – because my muscles were exhausted by then! I also know that many martial arts masters are against classic weight training, and suggest kettlebell work.
But I still consider the gym and the weights indispensable. However, it’s good to be aware of this “side effect” of theirs, and follow these guidelines to remedy it:
1. Stretch (but not exactly like you think – we will discuss the right way in the future).
2. Devote some sessions to lighter weights and higher reps. Do the reps faster too.
3. Start an activity that promotes relaxation: martial arts (my suggestion), yoga, meditation, massage. These activities will help you see the “problem” and have it in mind.
4. Avoid stress – in general.
Relax!
This happens because the weights harden the body and slightly decrease the muscles’ range of motion, while martial arts require relaxation and flexibility. Besides, the gym teaches you to use your strength. Martial arts teach you mostly speed.
In fact, during my yesterday’s Kendo session, the sensei noticed that I was better and more relaxed at the end of the session – because my muscles were exhausted by then! I also know that many martial arts masters are against classic weight training, and suggest kettlebell work.
But I still consider the gym and the weights indispensable. However, it’s good to be aware of this “side effect” of theirs, and follow these guidelines to remedy it:
1. Stretch (but not exactly like you think – we will discuss the right way in the future).
2. Devote some sessions to lighter weights and higher reps. Do the reps faster too.
3. Start an activity that promotes relaxation: martial arts (my suggestion), yoga, meditation, massage. These activities will help you see the “problem” and have it in mind.
4. Avoid stress – in general.
Relax!
Friday, May 21, 2010
Sweet but dangerous
The three enemies of our health have traditionally been the following:
1. Fat (causes cholesterol)
2. Salt (causes hypertension)
3. Sugar (causes diabetes)
Of the three, the first has begun to take less heat. The second continues to be a threat, but we now know that it’s not so serious. And the third (sugar) is indeed very dangerous to our well-being.
We must understand that all carbohydrates (cereal, pasta, potatoes, rice, fruit, candy, soda, honey, sugar) get converted to glucose in the body.
Glucose is a major fuel, but it’s toxic in high amounts. When large glucose concentrations are detected, the pancreas secretes a hormone called insulin, which removes the extra glucose from the bloodstream. Insulin’s job is to store glucose in the liver and in muscles (as glycogen) and in fat cells (in the form of saturated fat).
However, if these storages get full, they become less receptive to further storage. That’s exactly what the term “insulin resistance” means, and it’s the first stage of diabetes. Unfortunately, fat cells are excluded. These can grow forever, as we all know too well.
Anyway, the body detects that the extra glucose was not removed, and thus more insulin is secreted – but this measure isn’t effective either. The result is that both glucose and insulin increase continuously, and both substances are toxic in high amounts. This causes inflammation, triglycerides, heart disease and other problems.
Finally, the pancreas gets depleted and can’t produce any more insulin. Thus, external insulin is required (by injection). The rest is history.
Don’t get fooled, glucose is essential for the body, but this doesn’t hold true for carbs. That’s why we have four mechanisms to create glucose (glycogenolysis in muscles and the liver, and gluconeogenesis in the liver and kidneys). On the other hand, there is only one mechanism to remove the extra glucose (insulin).
What you have to do is very simple:
1. Reduce all carbohydrates
2. Increase your activity levels, in order to constantly use up your glucose reserves
That's all there is to it!
1. Fat (causes cholesterol)
2. Salt (causes hypertension)
3. Sugar (causes diabetes)
Of the three, the first has begun to take less heat. The second continues to be a threat, but we now know that it’s not so serious. And the third (sugar) is indeed very dangerous to our well-being.
We must understand that all carbohydrates (cereal, pasta, potatoes, rice, fruit, candy, soda, honey, sugar) get converted to glucose in the body.
Glucose is a major fuel, but it’s toxic in high amounts. When large glucose concentrations are detected, the pancreas secretes a hormone called insulin, which removes the extra glucose from the bloodstream. Insulin’s job is to store glucose in the liver and in muscles (as glycogen) and in fat cells (in the form of saturated fat).
However, if these storages get full, they become less receptive to further storage. That’s exactly what the term “insulin resistance” means, and it’s the first stage of diabetes. Unfortunately, fat cells are excluded. These can grow forever, as we all know too well.
Anyway, the body detects that the extra glucose was not removed, and thus more insulin is secreted – but this measure isn’t effective either. The result is that both glucose and insulin increase continuously, and both substances are toxic in high amounts. This causes inflammation, triglycerides, heart disease and other problems.
Finally, the pancreas gets depleted and can’t produce any more insulin. Thus, external insulin is required (by injection). The rest is history.
Don’t get fooled, glucose is essential for the body, but this doesn’t hold true for carbs. That’s why we have four mechanisms to create glucose (glycogenolysis in muscles and the liver, and gluconeogenesis in the liver and kidneys). On the other hand, there is only one mechanism to remove the extra glucose (insulin).
What you have to do is very simple:
1. Reduce all carbohydrates
2. Increase your activity levels, in order to constantly use up your glucose reserves
That's all there is to it!
Monday, May 10, 2010
The paralysis of analysis
The title is stolen from a favorite writer, who deals with a whole different subject. However, I believe that this issue occurs very frequently in fitness too.
In plain terms, it means that too much analysis leads mostly to inactivity. How many people spend countless hours reading about training/nutrition and constructing the perfect program, down to the finest detail, and in the end don’t do a single thing. As a matter of fact, the usual victims of this phenomenon are intelligent people. They are certain (rightfully to some extend) that before starting anything they should know everything about it. And in the end they don’t get past the theory.
Then we have another close relative, the “all or nothing” mentality. We believe that we must do everything perfect, or else there is no reason to do anything. Since we sidetracked from our precious program by missing yesterday’s workout, we can skip today too. Since we had a bagel for breakfast, it’s ok if we go to MacDonald’s for lunch.
But it doesn’t have to be that way! Everything counts. And especially in fitness, it’s better to do anything than do nothing.
Both of these mentalities are part of human nature. I am also a frequent victim. For example, I don’t post on the blog unless I have the “perfect” subject. And as a result, I don’t write anything.
Consciously try to fight them.
When all is said and done, the basis of both is laziness. As soon as you are finished reading this article, stand up and do something for your body. Because no matter how much you read, in the end you must act.
In plain terms, it means that too much analysis leads mostly to inactivity. How many people spend countless hours reading about training/nutrition and constructing the perfect program, down to the finest detail, and in the end don’t do a single thing. As a matter of fact, the usual victims of this phenomenon are intelligent people. They are certain (rightfully to some extend) that before starting anything they should know everything about it. And in the end they don’t get past the theory.
Then we have another close relative, the “all or nothing” mentality. We believe that we must do everything perfect, or else there is no reason to do anything. Since we sidetracked from our precious program by missing yesterday’s workout, we can skip today too. Since we had a bagel for breakfast, it’s ok if we go to MacDonald’s for lunch.
But it doesn’t have to be that way! Everything counts. And especially in fitness, it’s better to do anything than do nothing.
Both of these mentalities are part of human nature. I am also a frequent victim. For example, I don’t post on the blog unless I have the “perfect” subject. And as a result, I don’t write anything.
Consciously try to fight them.
When all is said and done, the basis of both is laziness. As soon as you are finished reading this article, stand up and do something for your body. Because no matter how much you read, in the end you must act.
Wednesday, April 28, 2010
Cheat days
Summary: If you are dieting in any way or form, it’s useful to take a break once per week, and eat whatever and as much as you like. By doing that, you prevent your body from entering starvation mode (in which it tries to maintain its weight), and you also enjoy psychological benefits.
In a previous article, we have discussed how the body functions in periods larger than one day. In plain English, this means that if once per week you break your diet, the world will not come to an end.
On the contrary, days such as this (which are called “cheat days”) are beneficial! We will explain right away.
The body is designed to be resilient in periods of starvation, or reduced food intake. To achieve this goal, it employs several mechanisms, one of which if fat storage. Another mechanism is the detection of starvation periods, and the subsequent adjustment of all metabolic functions. That is, when the body detects a reduction in food intake, it does its best to become thriftier and maintain its current weight.
The hormone that regulates this mechanism is called leptin. When food intake is high, leptin levels are also high. Whenever a food shortage is detected, leptin falls and the body becomes resilient in weight loss (leptin is well-named: ‘leptos’ means ‘thin’ in Greek).
That’s exactly what happens when we diet for too long. Our body doesn’t know that we are doing it on purpose, and believes that it’s a starvation period.
However, if you stop your diet once per week (let’s say every Sunday), you effectively prevent leptin from falling. This way, when you resume the diet on Monday, your body is again primed to lose weight and fat.
Apart from that, cheat days are obviously good for you psych. Every Sunday then (or whatever day is practical for you), eat to your heart’s content!
In a coming post, we will learn about ways to take advantage of the days before and after a cheat day, in order to maximize results.
In a previous article, we have discussed how the body functions in periods larger than one day. In plain English, this means that if once per week you break your diet, the world will not come to an end.
On the contrary, days such as this (which are called “cheat days”) are beneficial! We will explain right away.
The body is designed to be resilient in periods of starvation, or reduced food intake. To achieve this goal, it employs several mechanisms, one of which if fat storage. Another mechanism is the detection of starvation periods, and the subsequent adjustment of all metabolic functions. That is, when the body detects a reduction in food intake, it does its best to become thriftier and maintain its current weight.
The hormone that regulates this mechanism is called leptin. When food intake is high, leptin levels are also high. Whenever a food shortage is detected, leptin falls and the body becomes resilient in weight loss (leptin is well-named: ‘leptos’ means ‘thin’ in Greek).
That’s exactly what happens when we diet for too long. Our body doesn’t know that we are doing it on purpose, and believes that it’s a starvation period.
However, if you stop your diet once per week (let’s say every Sunday), you effectively prevent leptin from falling. This way, when you resume the diet on Monday, your body is again primed to lose weight and fat.
Apart from that, cheat days are obviously good for you psych. Every Sunday then (or whatever day is practical for you), eat to your heart’s content!
In a coming post, we will learn about ways to take advantage of the days before and after a cheat day, in order to maximize results.
Tuesday, April 20, 2010
Looking for energy
In the past, we have seen that one of the best ways to burn fat is to do cardio in the morning (before breakfast). However, there is a “risk” in this approach, which I will use as an excuse to give you the general theory.
Put simply, aerobic activities burn fat for fuel, while the anaerobic ones (like weight training) “prefer” carbs (glucose). Apart from the foods we have recently consumed, the body also maintains reserves for these nutrients. The carb storage is the glycogen found in muscles and in the liver, which the body converts to glucose. As for the fat storage, we all know where that is.
So, cardio is preferred to burn fat (through a process called Krebs Cycle). There is one issue though: fat burning doesn’t commence immediately. The body burns carbs first, and only when they are depleted, it will move to burning fat.
In the morning, all carb storages – stomach, muscle glycogen, liver glycogen, blood sugar (glucose) – are relatively empty. Thus, the body will start burning fat more quickly. Roughly speaking, this will take 5-10 minutes, so the rest of the time the main energy source will be bodyfat.
There is however an organ that can’t use fat for energy (not even the fat byproducts, called ketones). This organ is none other than the brain, which demands glucose to function properly.
The body doesn’t have a mechanism to make glucose from fat. In the absence of carbs, this glucose must be created from protein – meaning your muscles!
You can deal with this problem in two ways. First, you should limit your cardio to 45 minutes tops. Second, you should have a small protein source before exercising – for example, put some milk in your coffee, or eat an egg white.
Besides, as we have already discussed you should limit your carbs all day long. That’s why your weight sessions should be infrequent and short.
In this way, you will slowly transform your body to a muscular fat-burning machine.
Put simply, aerobic activities burn fat for fuel, while the anaerobic ones (like weight training) “prefer” carbs (glucose). Apart from the foods we have recently consumed, the body also maintains reserves for these nutrients. The carb storage is the glycogen found in muscles and in the liver, which the body converts to glucose. As for the fat storage, we all know where that is.
So, cardio is preferred to burn fat (through a process called Krebs Cycle). There is one issue though: fat burning doesn’t commence immediately. The body burns carbs first, and only when they are depleted, it will move to burning fat.
In the morning, all carb storages – stomach, muscle glycogen, liver glycogen, blood sugar (glucose) – are relatively empty. Thus, the body will start burning fat more quickly. Roughly speaking, this will take 5-10 minutes, so the rest of the time the main energy source will be bodyfat.
There is however an organ that can’t use fat for energy (not even the fat byproducts, called ketones). This organ is none other than the brain, which demands glucose to function properly.
The body doesn’t have a mechanism to make glucose from fat. In the absence of carbs, this glucose must be created from protein – meaning your muscles!
You can deal with this problem in two ways. First, you should limit your cardio to 45 minutes tops. Second, you should have a small protein source before exercising – for example, put some milk in your coffee, or eat an egg white.
Besides, as we have already discussed you should limit your carbs all day long. That’s why your weight sessions should be infrequent and short.
In this way, you will slowly transform your body to a muscular fat-burning machine.
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