Elements of Fitness – A Mother's Memoir

Programming your Body For Fat Loss

dedicationYes.  Programming. 

Everyone wants to get lean and lose fat in the shortest time possible.  Everyone also, at least at first, seems to believe they must do cardio 3-4 times a week and cut their calories by 300-400 to create the caloric deficit.  Don’t get me wrong.  Now the truth is that if you do nearly everything right and your nutrition is spot on, as well as do cardio both intensely and frequently, of course you can lose fat.    

Keyword there was can.   Is it possible?  Yes.  Is it doable?  Yes.  But definitely not optimal or ideal.  Plus, as we all know, its just not that simple.   Otherwise I would be out of a job and everyone would have the body they’ve always wanted!  Right?  Right.

If you want rapid results, you have to be 100% focused.  100%  committed.  Not just “oh well, I trained yesterday so I’m going to indulge today.”  You must be willing to do the work and you must be willing to do it often.  I tell my clients to eat 1-1.5g of protein per pound of lean body mass.  The reason for the range is because as long as you are eating at least 1g per pound of your LBM then you are eating enough protein.  The range is so that if you find yourself still hungry you can add a little more protein to help satisfy your hunger.

As for carbs, most people should aim for .5g of carbs for every pound of LBM unless you are the type of person who can handle carbs well, then you can go up to .75g.   After that, fat will be the difference in your total caloric intake.  Of that amount, calculate at least 1 gram per pound of your bodyfat for 1 gram of fish oil.  For example, if you are 10% bodyfat, take 10 grams of fish oil every day.

Cardio is necessary but a lot is not needed.  What is needed is weight training.  A 2 on/1 off double split routine (doubles) gives the most dramatic results and no 1 workout session should be longer than 45 minutes.  All that does is create a wonderful recipe for overtraining and injury. 

I also tell my clients to train twice a day.  Once in the morning (15-20 min) and once in the evening (35-40 min) .  As we talked about, this is obvious dedication.  So keep that in mind.  But this is also good because it keeps your body in a high metabolic rate consistently ALL day long.  Yes – I do know that MOST people whether it is due to kids, their occupation, etc. cannot workout twice a day.  To them I say, ok.  Then choose which part of the day, every day, that you can commit to to working out.  Mornings or evenings.   Pick one.  But promise yourself you will do weight training first and THEN cardio. 

All of this can be done.  It is possible.  As soon as you realize you WANT results MORE than anything else.  You will find a way to get it done. 

the perfect timing

So please feel free to contact me.  This is what I do.  I love helping people get in fantastic shape and making positive changes in their life. 

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October 1, 2013 - Posted by | Diet and Exercise, Discipline, Eating Clean, Eating Low Carb, Exercise, Insanity, Nutrition | , , , , , , , , , , , ,

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