So I am in Halifax picking up my brother. He is working so I have the day to kill.
I decided to actually go to an actual gym for a real workout. I usually workout at home with my PowerBlock Dumbbells, which are awesome. I of course also do the P90X workouts.
But it is always good to get to a gym with heavy weights and hard core equipment just to change things up.
So off I go. I have my daily workout schedules with me. All I have is a little scribbler with my workout written down. I need a plan. Guess what. I am the only person there with any kind of workout log. People are kind of wandering around, not sure what to do. Don't get me wrong, some are in okay shape, but if you are not using any daily workout schedules or a workout log how can you see where you have come from and where you want to go? How much weight did you lift?
How much for next time?
Gym memberships are expensive. My day pas was 15.00$. But I feel it was 15$ well spent. I had a plan and followed it. And I had a killer total body workout. The goal is to deplete carbs completely. It has been low carb for me the past 4 days. Now I am going to carb load over the next 24 hours(perfect for Christmas day!) to take advantage of increased insulin sensitivity.
Anyway, get your hands on a printable workout log and start tracking your progress in the gym. Your results will be so much better.
Friday, December 24, 2010
Wednesday, December 22, 2010
My Fat Loss Diet
Low Carb High Protein Fat Loss Diet
100 grams of carbs per day. This is the magic baseline number for my fat loss diet.
You can read why this level of carbs is near perfection here.
Every time you eat carbs your body secretes insulin to store those carbs. Too many carbohydrates end up getting stored as body fat. And the more carbs you eat, the more you crave. It becomes a vicious cycle.
Your body also become resistant to carb intake. The body has to produce more and more insulin just to keep up with what you are shoveling in your mouth.
You want to be insulin sensitive. You want your body to be a sponge and soak up nutrients when you eat.
If you are a carb chugging eating machine you will not be insulin sensitive.
My Fat Loss Diet Plan
What individuals are lean? Bodybuilders and fitness competitors.
How do they do this?
They monitor their carb intake. Protein stays high. Around 1 gram of protein per pound of bodyweight(or higher) to maintain lean muscle mass. Healthy fat intake is also high to make up for the deficit in calories caused by reducing carb intake.
A wholesale cut in calories in NOT the answer. This will cause the metabolism to slow and may end up in you STORING body fat.
Low Carb High Protein Fat Loss Diet
100 grams carbs = 400 calories
210 gram protein = 840 calories
80-90 grams fat = 720-810 calories
I will have a carb up day once per week where I will increase my carbs to 150 grams.
Progress will be monitored weekly and adjustments made as needed.
100 grams of carbs per day. This is the magic baseline number for my fat loss diet.
You can read why this level of carbs is near perfection here.
Every time you eat carbs your body secretes insulin to store those carbs. Too many carbohydrates end up getting stored as body fat. And the more carbs you eat, the more you crave. It becomes a vicious cycle.
Your body also become resistant to carb intake. The body has to produce more and more insulin just to keep up with what you are shoveling in your mouth.
You want to be insulin sensitive. You want your body to be a sponge and soak up nutrients when you eat.
If you are a carb chugging eating machine you will not be insulin sensitive.
My Fat Loss Diet Plan
What individuals are lean? Bodybuilders and fitness competitors.
How do they do this?
They monitor their carb intake. Protein stays high. Around 1 gram of protein per pound of bodyweight(or higher) to maintain lean muscle mass. Healthy fat intake is also high to make up for the deficit in calories caused by reducing carb intake.
A wholesale cut in calories in NOT the answer. This will cause the metabolism to slow and may end up in you STORING body fat.
Low Carb High Protein Fat Loss Diet
100 grams carbs = 400 calories
210 gram protein = 840 calories
80-90 grams fat = 720-810 calories
I will have a carb up day once per week where I will increase my carbs to 150 grams.
Progress will be monitored weekly and adjustments made as needed.
How To Lose Stomach Fat For Good
Do you want to know the truth about how to lose stomach fat? Every time you turn around there is another diet claiming to be "the one" that will get you to lose weight. First of all you can't just lose stomach fat. You will lose fat from all over your body. This, of course, is not a bad thing.
Second, we tend to lose fat last from the place it is stored first. If you store fat easily in the midsection area, this is the last place it will come off. Sorry.
Diet is king when it comes to losing fat. You can workout regularly, but if your eating sucks you just will not achieve the results you want. You cannot "outtrain" a bad diet.
So here is the truth about how to lose stomach fat, belly fat, back fat, face fat and any other fat you want to get rid of.
You have to cut your carb intake.
This is how fitness competitors, bodybuilders and people who can actually see their abs do it.
No magic formulas or workouts.
They eat clean. And they watch their carb intake.
Most people in our society consume 200 to 500 grams of carbs per day. Bread, pasta, cookies, cakes, doughnuts, etc. We are a carb craving society.
But if you were to put a gun to the head of fitness experts and ask for the one piece of advice that would help people lose fat this is what they would say:
Eat 100 grams of carbs per day.
This is how to lose stomach fat. And the rest of your fat as well.
This simple solution makes more sense than just about any diet strategy you'll ever try. Is it overly sexy? Not really. But it works. And it is healthy. Lots of veggies and some fruit.
Eating 100 grams of carbs a day is as close to nutritional magic as you can get:
It's Low-Enough Carb
At 100 grams of carbs per day your carbs will be low enough that you'll be preferentially stoking your metabolic furnace with stored and dietary fats and not carbs. You want to burn fat as fuel.
Also, most people won't experience any mental fogginess, crabbiness, or lack of energy that often accompany really low-carb diets.
It's High-Enough Carb
At 100 grams, you still have room to get in fast-acting carbs as part of your peri-workout nutrition strategy.
There's never a reason to skip the carbohydrates consumed around your weight-training workout. Carbs taken in at this time won't contribute to fat gain and may even speed up the fat loss process.
With a 100 gram daily allowance, you can lose belly fat fast and maximize the anabolic potential of the peri-workout time frame.
In addition, with 100 grams of carbohydrates allowed every day, there's no reason to avoid nutritionally ass-kicking fruits, berries, and vegetables as you have to do with 20 and 30 gram diets. This not only allows you to eat good-for-you foods, it opens up your diet to a wider variety of meal choices. No need to live on bacon and string cheese for twelve weeks as you would on an ultra low carb diet. That is just not practical.
This will also provide enough energy for your workouts. Remember, you want your body to be tapping into your fat stores as fuel for your workout.
If you are serious about learning how to lose stomach fat, this is it.
The 100-grammer won't fall for bullshit "Low-Fat!" and "Made with Whole Grains!" health claims you see all over the cereal, bread, and Pop-Tart aisle. He or she will ditch the fruit juice, most sugary dairy products, pasta, and other junk. You will become wary of those "guiltless" menu options at chain restaurants, which border on fraudulent.
For the rest of your diet (i.e. protein and fats) there are a couple of other guidelines.
Eat protein at every meal: a bunch of eggs, protein powder, or a hunk of meat. It's hard to screw this part up.
Add fats to each meal as well(except post workout). Don't go overboard with nuts and seeds because they come with their fair share of carbs and you'll quickly be on the 250 Gram Carb Plan. Walnuts are great because they have a lower carb count than any other nut, and they contain the most diverse fatty acid profile (including omega-3s).
Use oils and some butter on your vegetables. Sprinkle salads with different oils.
How to lose stomach fat? Eat 100 grams of carbs per day and see what happens.
Second, we tend to lose fat last from the place it is stored first. If you store fat easily in the midsection area, this is the last place it will come off. Sorry.
Diet is king when it comes to losing fat. You can workout regularly, but if your eating sucks you just will not achieve the results you want. You cannot "outtrain" a bad diet.
So here is the truth about how to lose stomach fat, belly fat, back fat, face fat and any other fat you want to get rid of.
You have to cut your carb intake.
This is how fitness competitors, bodybuilders and people who can actually see their abs do it.
No magic formulas or workouts.
They eat clean. And they watch their carb intake.
Most people in our society consume 200 to 500 grams of carbs per day. Bread, pasta, cookies, cakes, doughnuts, etc. We are a carb craving society.
But if you were to put a gun to the head of fitness experts and ask for the one piece of advice that would help people lose fat this is what they would say:
Eat 100 grams of carbs per day.
This is how to lose stomach fat. And the rest of your fat as well.
This simple solution makes more sense than just about any diet strategy you'll ever try. Is it overly sexy? Not really. But it works. And it is healthy. Lots of veggies and some fruit.
Eating 100 grams of carbs a day is as close to nutritional magic as you can get:
It's Low-Enough Carb
At 100 grams of carbs per day your carbs will be low enough that you'll be preferentially stoking your metabolic furnace with stored and dietary fats and not carbs. You want to burn fat as fuel.
Also, most people won't experience any mental fogginess, crabbiness, or lack of energy that often accompany really low-carb diets.
It's High-Enough Carb
At 100 grams, you still have room to get in fast-acting carbs as part of your peri-workout nutrition strategy.
There's never a reason to skip the carbohydrates consumed around your weight-training workout. Carbs taken in at this time won't contribute to fat gain and may even speed up the fat loss process.
With a 100 gram daily allowance, you can lose belly fat fast and maximize the anabolic potential of the peri-workout time frame.
In addition, with 100 grams of carbohydrates allowed every day, there's no reason to avoid nutritionally ass-kicking fruits, berries, and vegetables as you have to do with 20 and 30 gram diets. This not only allows you to eat good-for-you foods, it opens up your diet to a wider variety of meal choices. No need to live on bacon and string cheese for twelve weeks as you would on an ultra low carb diet. That is just not practical.
This will also provide enough energy for your workouts. Remember, you want your body to be tapping into your fat stores as fuel for your workout.
If you are serious about learning how to lose stomach fat, this is it.
The 100-grammer won't fall for bullshit "Low-Fat!" and "Made with Whole Grains!" health claims you see all over the cereal, bread, and Pop-Tart aisle. He or she will ditch the fruit juice, most sugary dairy products, pasta, and other junk. You will become wary of those "guiltless" menu options at chain restaurants, which border on fraudulent.
For the rest of your diet (i.e. protein and fats) there are a couple of other guidelines.
Eat protein at every meal: a bunch of eggs, protein powder, or a hunk of meat. It's hard to screw this part up.
Add fats to each meal as well(except post workout). Don't go overboard with nuts and seeds because they come with their fair share of carbs and you'll quickly be on the 250 Gram Carb Plan. Walnuts are great because they have a lower carb count than any other nut, and they contain the most diverse fatty acid profile (including omega-3s).
Use oils and some butter on your vegetables. Sprinkle salads with different oils.
How to lose stomach fat? Eat 100 grams of carbs per day and see what happens.
Tuesday, December 14, 2010
Does P90X Work? December Update
Does P90X Work?
Wow, it has been forever since I posted on my blog.
Let's see. I have been participating in a local weight loss challenge that is put on by a local fitness center. Of course it is just weight that is tracked, not overall body composition. So if a person lost 3 pounds of fat but gained 3 pounds of muscle their weight would be the same and in essence they would be penalized. Even though they would look quite different even from this small change in their body composition.
Anyway I don't pay attention to the weekly weigh in number. I feel good. My new jeans(size 36 waist) are almost too big. I still have some body fat to lose. Way back in April when I started this I think my body fat was at about 25%(or more). This is clinically obese.
Here is what this means.
235 pounds at 25% body fat is 56 pounds of fat! Yikes
Now I am 225 at 18% body fat. This is 40 pounds of fat. Still a lot but I am on the right track.
Here is the starting pic.
I am going to estimate my body fat at 18%. I am planning on having my body composition calculated in a few days.
Here are pics from today
So does P90X work? I certainly feel it does. Anything works if you are consistent and your eating is fairly clean.
Wow, it has been forever since I posted on my blog.
Let's see. I have been participating in a local weight loss challenge that is put on by a local fitness center. Of course it is just weight that is tracked, not overall body composition. So if a person lost 3 pounds of fat but gained 3 pounds of muscle their weight would be the same and in essence they would be penalized. Even though they would look quite different even from this small change in their body composition.
Anyway I don't pay attention to the weekly weigh in number. I feel good. My new jeans(size 36 waist) are almost too big. I still have some body fat to lose. Way back in April when I started this I think my body fat was at about 25%(or more). This is clinically obese.
Here is what this means.
235 pounds at 25% body fat is 56 pounds of fat! Yikes
Now I am 225 at 18% body fat. This is 40 pounds of fat. Still a lot but I am on the right track.
Here is the starting pic.
I am going to estimate my body fat at 18%. I am planning on having my body composition calculated in a few days.
Here are pics from today
So does P90X work? I certainly feel it does. Anything works if you are consistent and your eating is fairly clean.
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