Article #9: Guidelines for losing body fat
Dr. John P. DeMann, ISSA Personal Trainer and CPEC
At The Pillars of Excellence we are asked at least five times a day, “How do I lose the excess body fat around my middle?”
Based on working with over 10,000 clients I am going to provide the techniques that have been the most successful in helping them to lose fat safely and in the quickest amount of time.
You can't lose fat quickly and efficiently unless you take in fewer calories than you would need to stay the same weight. Neither can you gain musculoskeletal strengthening muscle quickly and efficiently unless you take in more calories than you would need to stay the same weight.
When you gain muscle, you burn more calories while you literally are doing nothing. This causes an increase in your basal metabolic rate – in other words, big muscles burn more fat and calories than little muscles.
Learn to change your thought process about food. During the holidays, it's very easy to eat an enormous dinner and then go to sleep. Bad habit!
When you sit down to eat, ask yourself:
"What am I doing for the next two to three hours?"
If you plan on taking a nap, eat less calories and carbohydrates. If you plan on going to the gym, eat more calories and more carbohydrates. And so forth. Your carbohydrates and calories need to be adjusted depending upon your anticipated activity levels. This way you are burning the calories that normally would be stored as fat.
The latest rage in the media is to entirely cut out carbohydrates. Bad idea! Our bodies perform best when we eat a diet rich in high quality carbohydrates. Carbohydrates are your body's preferred fuel source. Low glycemic carbohydrates, such as whole wheat bread, oatmeal, and grains are preferred for sustained energy sources.
Simple carbohydrates, such as a candy bar, peak the blood sugar, resulting in a huge drop in energy. Stay away from these types of carbohydrates as they will leave you feeling weak and out of energy. This will make it difficult for you to reach your training goals.
If you want to lose fat, or excess body weight, establish a ratio of about 50% carbs, 30% protein, and 20% fat. Depending upon the training and protocol, you may want to add more carbohydrates for energy, and more protein for muscle growth. And remember, to lose weight, simply ingest fewer calories than you would need to stay the same weight. It really is that simple.
Thanks a Million,
Dr. John P. DeMann