If you're one of the many people I see in the gym holding on to the handrails of the treadmill or hunching over the handlebars of the stairstepper, then STOP!!
Research shows that when you support your body with your arms by hanging on, you lose as much as 50% of the calorie-burning potential of the exercise. You're better off, if you have to, lessening the setting of the machine and not holding on.
So get your hands off, and watch he fat burn off.
Saturday, April 5, 2008
Friday, April 4, 2008
How I Eat For Fat Loss
I thought it would be instructive to detail how I structure my eating plan in accordance with my fitness goals.
Right now I'm in a fat-loss phase. My first step was to figure out how many grams of protein I require to maintain my lean body mass. Then I added in a minimal amount of carbohydrate (I find it's best to limit carbs when trying to lose fat) and enough healthy fats to maintain health and energy. Here's what I ate today and will eat every day (with the exception of one cheat meal a week, usually on Saturday) until I reach my goal:
Breakfast: 8 egg whites and 1 whole egg, 1/2 cup (precooked) oatmeal, 8 blackberries, 1 teaspoon fish oil.
Mid-morning: Protein drink: 1 1/2 scoops chocolate protein powder, 1 tablespoon almond butter, water
Lunch: 5.2 Oz (precooked) turkey breast, salad (romaine lettuce, red pepper, bean sprouts, tomato) 1 tablespoon oil and vinegar dressing, 1 teaspoon fish oil
Mid-afternoon snack: Same protein drink as earlier.
Dinner: sautee 2 oz. turkey breast, add mushrooms, red pepper, tomato, 3 egg whites and 1 whole egg, 1 slice swiss cheese. Cook it all up and top with salsa
Late night snack: Protein Drink: 1 1/2 scoop vanilla-flavored whey protein mixed in water, 1 teaspoon fish oil
And there you have it: six healthy food meals every day with calories and macronutrients pre-established, and all foods weighed and measured for precision. And what results am I getting? I'm losing at the rate of one-and-one-half pounds per week, which is a perfect rate of loss to ensure only fat loss while retaining muscle. Notice, too, that I EAT BREAKFAST, center my meals around lean proteins, limit starch to early in the day, and eat six small meals over the course of the day.
A well-thought-out plan, pursued with precision and consistency, day after day after day. That -- not stupid fad diets, "miracle" pills, special "fat-burning" foods,, or wishful thinking -- is what it takes to get results.
Right now I'm in a fat-loss phase. My first step was to figure out how many grams of protein I require to maintain my lean body mass. Then I added in a minimal amount of carbohydrate (I find it's best to limit carbs when trying to lose fat) and enough healthy fats to maintain health and energy. Here's what I ate today and will eat every day (with the exception of one cheat meal a week, usually on Saturday) until I reach my goal:
Breakfast: 8 egg whites and 1 whole egg, 1/2 cup (precooked) oatmeal, 8 blackberries, 1 teaspoon fish oil.
Mid-morning: Protein drink: 1 1/2 scoops chocolate protein powder, 1 tablespoon almond butter, water
Lunch: 5.2 Oz (precooked) turkey breast, salad (romaine lettuce, red pepper, bean sprouts, tomato) 1 tablespoon oil and vinegar dressing, 1 teaspoon fish oil
Mid-afternoon snack: Same protein drink as earlier.
Dinner: sautee 2 oz. turkey breast, add mushrooms, red pepper, tomato, 3 egg whites and 1 whole egg, 1 slice swiss cheese. Cook it all up and top with salsa
Late night snack: Protein Drink: 1 1/2 scoop vanilla-flavored whey protein mixed in water, 1 teaspoon fish oil
And there you have it: six healthy food meals every day with calories and macronutrients pre-established, and all foods weighed and measured for precision. And what results am I getting? I'm losing at the rate of one-and-one-half pounds per week, which is a perfect rate of loss to ensure only fat loss while retaining muscle. Notice, too, that I EAT BREAKFAST, center my meals around lean proteins, limit starch to early in the day, and eat six small meals over the course of the day.
A well-thought-out plan, pursued with precision and consistency, day after day after day. That -- not stupid fad diets, "miracle" pills, special "fat-burning" foods,, or wishful thinking -- is what it takes to get results.
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