We want
to lose fat not weight
A healthy level of body fat makes the human body functional. Males
should hold at least 15 % fat. Females should hold 20% body fat. These numbers
seem high if you have been in fitness circles. These are healthy levels of fat.
Females need fat to be healthy. Females reach their first menstrual
cycle at 12% body fat. There is no age constraint here. Girls are reaching
their first menstrual cycle younger and younger and there is a direct correlation
between this and obesity
There are more studies than the fitness industry want us to
see. They want everyone thinking they are unhealthy so they can sell their
snake oil remedies. I will give you a baseline plan to eat healthy and manage
body fat store later in this post.
We have all heard of the “athlete” holding 4% body fat. I say
these are bogus claims. The human simply cannot hold less than 6% and be
healthy. If anybody is 4% body fat they are most likely asleep. They would not
have energy for anything else.
Zig Zag
dieting
Let’s say you want to lose fat and you are 10lbs overweight. You
require 2500 kcal daily. You only eat twice daily and exercise twice weekly for
thirty minutes.
§ 3-4 days
eat 2200 kcal
o
Eat this amount over 5 or more meals
§ 1-2 days
eat 2500 kcal
o
Eat this amount over 5 or more meals
§ A meal is
carbs, fat, and protein from natural sources
o
Nothing processed eat what Mother Nature made
§ Exercise daily
– take a walk, take the stairs, park a mile from work, walk to see if your
coworkers want to have lunch rather than sending an email, walk before your
first meal and see the results, I think you get the point.
§ Take a
multi vitamin and mineral supplement several times daily with food
o
Change the brand with every bottle of pills
§ Drink water
and nothing else
§ Train with
weights to increase your metabolism (muscle is metabolism so eat and train like
you want to gain muscles)
§ Work up
to the place where you train daily (work with a trainer 2-3 times per week
minimum and work on your own 4-5 times per week)
§ Eat for
what you will do not what you have done
o
Eat for the following 2-3 hours of activity
o
If you will sleep eat no carbs
o
If you will workout eat more carbs
o
If you will sit at a desk eat fewer carbs
§ Carbs are
the way to manipulate the size of the meal
§ Protein and
fat should remain relatively similar
§ I recommend
more fat and protein pre workout so when this food is in a usable form it has
been broken down (digested) sufficiently when the windows of opportunity for
replenishment open post workout
§ No post
workout meal is recommended with the exception of eating for what you will do
for the following three hours
§ This plan
will allow you to lose fat, gain muscle, and remain energetic throughout your
day
To gain muscular weight we must do the same planning going
upward with the weight and not downward. Let’s use the same person from the
previous example.
§ Eat 2750
kcal for 3-4 days
o
Eat 5+ meals daily every 2 ½ to 3 hours
§ Eat 2500
kcal for 1-2 days
o
Eat 5+ meals daily every 2 ½ to 3 hours
§ Train basic
weightlifting movements 5 days per week
o
Train single joint movements 3-4 days per week
§ Supplement as you see fit
§ All the
rules set above for the weight loss goal apply here in the opposite direction
Do not attempt to lose weight. Lose body fat only. Do not
attempt to go below 10% body fat as it is both impossible and unhealthy. Anyone
claiming to be less than 10% body fat is not telling the truth. They may appear
to be that low but it is not possible. They store fat intra-muscularly (a well
marbled piece of meat is my example). Why do you think the strongest people
always appear to be holding more fat? They store fat extra- muscularly. Their
muscles are so dense they cannot store fat there.
People with intra-muscular fat stores are weaker than their
counterparts with extra-muscular fat stores so they are unhealthy.
Get stronger
doing YOUR workout!
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