Weight Loss FAQ

Is it true that weight training helps you shed fat? I thought aerobics was the only serious fat-burning exercise.

Yes, resistance training can lead to increased fat loss. In fact, it's crucial to understand that in addition to cardiovascular or aerobic exercise, resistance training is an important element in any effective fat loss program. Muscle tissue is metabolically active in the body-in general terms, the higher your percentage of muscle mass, the higher your resting metabolism. Strength training will increase your lean muscle mass resulting in an accelerated metabolism; in other words, if you add more muscle, you'll burn more calories. And this, of course, can translate into an increase in fat burning as well. So, in addition to the other health benefits associated with resistance training-increased strength and energy, healthy bone density, protection against injury, etc.- engaging in two or three brief and intense weight training sessions per week carries the major plus of allowing your body to burn more calories even while at rest!

Could you please list out some of the best sources of protein and some of the protein foods that I should avoid while trying to lose weight?

Basically, anything that flies, crawls, or swims is going to be a good source of protein for you. In general, the calories you consume each day should consist of about a third of protein, unless you’re trying to gain some serious muscle in which case it could be more. Some of the obvious protein sources are chicken, turkey, fish, and tuna. Eggs whites and lean beef will also do the job. Some people like veggie burgers. Others like the old spaghetti and sauce routine, good for about 33 grams of protein per cup (though a less complete source of protein than those above). However, the amount of protein you consume every day should vary, depending on your lifestyle. For example, if you are somebody who exercises on the average of an hour per week, then you'll need to nourish your system with about .7 grams of protein for every pound of lean body mass. So, if you have 140 pounds of lean body mass (this is after you subtract the body fat), you'll need to take in 98 grams of protein per day. If you are a more hardcore trainer who works out on the average of five hours per week, you'll need to upgrade your protein intake to at least .9 grams per pound of lean body mass, which for the same person, would equate to 126 grams of protein per day. Not all protein sources are ideal for your fitness goals, especially if you'rd aiming at a lean, healthy physique. Although chicken and fish is loaded with protein, it is also loaded with fat once you fry it. Try to grill or bake your chicken and fish and leave all the greasy fats for the rats.

How can I lose the fat without sacrificing the lean muscle I've built in the gym?

Truth is, any time you lose fat, you run the danger of cutting into muscle as well. It’s a tricky balance you need to strike, but the key is to drop as much fat wile preserving as much lean muscle as possible. Here’s a few quick tips to keep in mind: * Be certain to get your protein in every 3 hours (this is key). Also, be sure to take some protein in before bed (no carbs though). * Try supplementing with L-Glutamine: it not only helps you get lean, it also seems to have a muscle-sparring effect in most people. * You can drop your carbs down pretty low to tighten, but don't drop the good fats down too much. Supplementing with Omega 3s and/or flax seed oil can help. * You'll want to consider cycling your calories if you're not doing this already. See the Ultimate Muscle Mass and Anabolic Nutrition Programs for more tips. * Don't make your diet too complex: lean protein is the key, processed sugar is to be avoided. * Remember, when you're natural, it's a tough job to drop fat and maintain mass. It can be done, but you have to go after it intelligently. Getting that constant influx of high-quality protein is really your #1 priority.

What is the best weight loss pill?

I’m asked every day if there’s a “magic” pill out there . . . something that’ll help shed that excess fat tissue and keep it off for good. What if I told you that there is something that’s inexpensive, readily available, safe, without side-effects, and just may be the most effective fat loss substance anywhere? What is this mystery substance? This magic pill that you’ve been waiting for? Well, it isn’t a pill at all. It’s good old water. That’s right, pure H2O. Water is without a doubt one of the most underrated and yet dramatically effective keys to weight loss and, in particular, body fat reduction. There’s absolutely no denying that drinking a lot of pure, clean water (8-12 glasses per day) will help you get and stay LEAN. Let me make it perfectly clear here that we’re talking about plain water . . . not soda (which is loaded with sugar; even diet soda is full of salt and chemical sweeteners), not coffee, tea, juice, blah, blah, blah. None of these count. Just WATER. Why is water such an effective fat loss aide? There’s several important factors: --Water seems to act as a natural appetite suppressant. In fact, people on diets who do not increase their water intake will find themselves feeling “hungry” much more often and more severely than those who do up their water consumption. One possible reason for this is that dieters are getting less water from their food, because they’re eating less food, so the body is actually craving fluid. These cravings can be significantly curbed with increased water intake. --Consuming enough water allows the kidneys to function optimally. This in turn enables the liver to become more efficient at metabolizing fat. The result is an increased fat burning capacity in the liver. --When the body doesn’t get sufficient amounts of water, it’ll metabolically shift in a defensive and protective strategy to “preserve” what it has. This can only result in a negative slowdown of bodily functions and processes. Incidentally, something similar happens when you cut fat completely out of your diet: the body compensates by holding on to as much of its fat stores as possible, thus defeating the purpose. This is why I recommend a nutrition program rich in “good” fats which promote metabolism. In addition to fat loss, drinking adequate amounts of water also has numerous other biological and physical benefits. Maintaining healthy and vibrant appearing skin is an example of one such added benefit. Bottom Line: drinking sufficient amounts of pure water should be the first step in any serious fat reduction program.