Archive for September, 2013

Top 3 Fat Loss Tips

Posted: September 23, 2013 in Uncategorized
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There are so many guides, tips and articles out there regarding fat loss that I wanted to try to clear some things up as best I could.

I have tried to cut away at any unnecessary info and give real basic, and I mean bottom line basic info that is essential. There are many other factors involved in fat loss, for example I haven’t even mentioned exercise, I simply want people to grasp the basics before moving on. Obviously exercise is fantastic but even that is not entirely essential to drop fat (can of worms here but it’s not).
So in my humble opinion, here are my three top tips to starting to shift the fat.

1/ Calories in vs calories out.
Ultimately the very, very bottom line when it comes to fat loss is calories in vs calories out. You must create a calorie deficit!

If you are unsure what a deficit is, imagine you run a business. Your income each month is £1000 and your out goings each month are £2000, that leaves you with a deficit of £1000 and you are losing money.

The same applies to your body. Your metabolism describes the rate at which your body burns calories, if your daily metabolism, known as BMR, is, let’s say 2500kcals (calories) and you only consume 2000kcals each day then you have created a 500kcal deficit. This means you will lose “weight”.

Now “weight” is a very unspecific term, this can include anything from muscle, fat, water and your internal organs. So while a calorie deficit is vital it is however not the only thing that matters, if you want “fat” loss rather than purely “weight” loss then the quality of those calories taken in matters very much.

2/ Quality of calories.

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As mentioned, this is a bare essential, no frills guide. I do not want to confuse you further; I instead want to cut away the unnecessary and instead only focus on the essential.

There is a long winded, ongoing debate in the fitness industry to decide “Are all calories equal?”
What this means is, is a gram of sugar the same as a gram of rice and so on, or are the better quality calories more beneficial.

While you probably feel the answer is obvious it is not actually as clear cut as you think. As mentioned above, if you have a calorie deficit, you will lose weight. Therefore if you ate 2000kcals of rice crispies and burned off 2500kcals each day, you would in fact lose “weight”.
So what’s the issue?

The problem lies in the nutrient content in the food you choose, if say for example you eat 200g of carbohydrate from rice, potato, vegetables etc you are getting way more nutrients than you would from the same amount of rice crispies or pop tarts.

This lack of nutrients in the long run will leave you malnourished and will also lead to muscle loss as the sugary carb choices do not contain amino acids and other nutrients that are found in rice etc.
If you do this and you do lose muscle, you now make fat loss even more difficult, as muscle is the bodies most efficient fat burner. You can also develop a body know as “skinny fat”, this is where you lose muscle and fat at the same time and instead of becoming lean, you in fact look just as overweight, only slightly smaller. Basically you will be a clothes size smaller but still not look better naked.
So a calorie deficit is essential but quality of those calories does matter.

3/ Cheat

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Many people start “diets” and convince themselves they must live like monks, they will not touch or look at another sweet ever again!

Two days later you’ve ate a packet, your diet is over and you’ll start again next Monday, because you can’t start a diet on a Wednesday can you?

The crazy thing about this scenario is that the sweets you have just eaten probably actually benefitted you!

As mentioned it part one, you need a calorie deficit, this deficit over a prolonged period however causes a drop in a hormone called Leptin.

If you don’t know about Leptin, this hormone helps regulate your appetite and controls your metabolic rate, remember this is the amount of calories you burn each day. More Leptin equals more calories or fat burned lower appetite. Less Leptin and the opposite occurs, increased appetite and reduced fat burning.

This explains why, when on a crazy restrictive diet you will get hungrier and hungrier each day until you eventually pig out.

So what’s the solution?

To combat this a re-feed is needed, otherwise known as a cheat meal.

Keep in mind that out of the all macronutrients (carbs, fat, protein) Carbohydrate causes the greatest increase in leptin. So in fact, that pizza, or pack of sweets you ate has actually boosted your leptin levels, meaning fat burning will speed up and appetite will drop.

No need to self destruct after all!

To summarise then, keep things very simple, eat less than you burn off, choose good nutrient dense food and once per week have one meal of absolutely anything you fancy.
As mentioned there are so many more variants involved in the fat loss process but if you get these three in check you will give yourself a great foundation to start seeing noticeable changes in your body.

To check out our before and after pictures head over to our Facebook page
https://www.facebook.com/pages/Bushido-Fitness/194620697245822 

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Ever wondered how specific types of training could stimulate fat loss and why we promote a lot of rest, basically why less is more?

Let us first tackle the “Fat Burning Zone” Myth. Personal trainers and gym instructors tend to give advice about the fat burning zone dependant upon a person’s heart rate during exercise, however this seems to have been misinterpreted.

During low-moderate intensity exercise such as a walk, a jog or a bike ride we use body fat as the main source of fuel. Body fat is a slow release form of energy but it provides more energy for the body than carbohydrates, so during longer periods of low/moderate intensity exercise a higher percentage of body fat is utilized.

Once the low intensity exercise has stopped the body immediately returns back to normal levels of fat burning, metabolism etc.

During high intensity exercise such as sprints or interval training, high levels of lactic acid are produced by the body and this causes the burn within the muscles and different things begin to happen within the body.

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As you may be aware there are 2 types of exercise aerobic and anaerobic basically with or without oxygen. During short bursts of high intensity training the body has no chance to use oxygen to help with fuel production, so it has to utilize the oxygen stores in the muscles. However once this store has been utilized it causes an oxygen debt also known as EPOC or Excess post-exercise oxygen consumption (informally known as the after burn).

The body needs a fast energy source during high intensity exercise and carbohydrates are the fuel it consumes. It is a quicker energy source however it does not provide as much energy as fat does.
Once high intensity training has stopped the body has to replenish the ATP (energy) stores, oxygen, and glycogen and has to get rid of the lactic acid build up. This means that for at least the following 24 hours after training your body is running at a faster/higher rate. It is continually burning body fat at a higher percentage and your metabolic rate is higher.
The body has essentially been shocked by the high intensity training and must utilize more fuel in order to aid recovery.

So as you can see low intensity exercise burns a higher percentage of body fat during the exercise but it stops immediately once the activity has ended, however, at least the 24 hours following high intensity exercise the body is burning body fat at a higher percentage than normal.

As our sessions are based upon high intensity exercise we suggest that there must be sufficient rest in order to allow the body to recover. The day following training you will still be burning a high percentage of body fat and calories so extra training sessions are not required.

However both forms of exercise are useful and that is why we have a fasted, low intensity workout on a weekend.
This is a form of active recovery, it keeps you active and helps increase blood flow to your aching muscles. It is also a great fat burning tool that is not strenuous, does not lead to over training and does not require recovery time afterwards.

This is why 3 high intensity training sessions are all that is required and the rest days we schedule are vital for recovery.