3 Top Methods to Lose Fat

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mrspackrat

Joined: Aug 10
Posts: 557

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Posted: 15 Feb 2014, 07:29
I get Shin's newsletters. I really liked this one. I do intermittent fasting along with low-carb and find it very effective. Sorry it's so long but it's a good read.


by: Shin Ohtake, Fitness & Fat-Loss Expert
Author of MAX Workouts, The Ultimate Lean Body Fitness Program

Are you frustrated with the lack of results you’re seeing… even though you bust you butt working out day in and day out?

You’re eating better… you’re exercising more… you’ve even reduced your alcohol consumption and yet… nothing.

Well if that’s the case, let me explain what may be going on. It may be that you’re fighting against your body’s innate survival instincts to keep your body fat… and if that’s the case… you’re in losing battle.

When you workout you burn glycogen (stored glucose) for energy… not fat. When you count how many calories you burned working out, no one ever mentioned where those calories came from… did they? You probably just assumed that you were burning fat…right? Unfortunately that’s not the case.

Wait… but what about if I workout longer? Hmmm… I bet that when you started working out, you couldn’t last much more than a few minutes without going out of breath or needing a break. But after a few weeks of consistent dedication to your fitness regimen, you’re suddenly noticing that you have more stamina. You’re able to workout longer and harder without getting tired as quickly. And that’s a good thing, because you’re definitely getting in better shape… BUT it does mean you’re burning more fat.

In fact, if you’re able to workout longer and harder, you’ve successfully made your body better at storing more glycogen (stored glucose) which is great for building endurance. But that also means you’re further limiting yourself from burning fat.

Also keep in mind that if you workout too long, you’ll eventually run out of glycogen, at which point you’ll have to consume more carbs (ie. sugary drinks disguised as sports drinks) to replenish fuel in order to keep going and, at the same time, you’ll also start burning your lean muscle mass as fuel because your body prefers to burn protein before fat.

Seriously… your body is fat hoarder!

I know it’s not what you wanted to hear… but it’s true.

Here’s the unfortunate news… your body doesn’t care if you have a six pack or not. In fact, it could care less what it looks on the outside. It’s only concern is survival.

Keep in mind that back when we were hunters and gatherers, we could go for days without food. Which is why your body acts like a hoarder when it comes to fat. Remember the more fat you have stored the more likely you’ll be able to survive in famine situations.

Fortunately for most of us, that’s not a concern anymore.

But it doesn’t change that fact that our body remains steadfast in it’s survival instincts… It loves to store fat, but it hates to let it go. And so it’s up to us to modify and adapt our lifestyle if your primary goal is minimize the amount of body fat you store.

The one modification you must make if you want to burn fat effectively, is to minimize the amount of glucose in your body. Glucose is the most preferred source of energy… so if it’s available your body will use it in favor fat (or protein). So if you want your body to burn fat (instead of glucose)... here are 3 effective ways to do it.

1. Fasting. This is an evolutionary way to shift your body into burning fat. By not eating for prolonged periods of time you’re essentially putting your body into “survival” mode which automatically shifts your primary energy source from glycogen (stored glucose) to stored fat. There are various fasting methods, but in the last few years the intermittent fasting protocol has really become popular. Here are a couple of good references: Leangains and Precision Nutrition.

2. Ketogenic diet. This is an extremely low carb diet, where no more than 50 grams of carbohydrates can be consumed in a day. The daily diet mainly consists of fat and proteins. The lack of carbohydrates (...hence no glucose in your blood) shifts your body to convert stored fat into fatty acids (which fuels your body) and ketones (which fuels your brain). If you were told that your brain can only function on glucose… you’ve been misinformed. Your brain is completely capable of functioning with ketones as the primary fuel rather than glucose.

3. Low carb diet with short high intensity workouts. My personal favorite… it combines a low carb diet (about 100 g or less of carbohydrates per day) along with performing short but high intensity workouts. These brief but intense workouts have been proven to be more effective at burning fat compared to other more traditional longer workouts where you’re working out at a moderately intense pace, typically for an hour or more. These short but very intense workouts are even more effective at burning fat when combined with low carb diet where the availability of glucose in your body is minimized.

Now, I’ve experimented with all 3 methods and for me personally, I like the last method, because I find it the easiest to sustain. It’s the method I’ve been using successfully for years and it’s what I recommend to the majority of people.

If you’re following the low carb diet along with doing short high intensity workouts, there are a few important things to keep in mind to ensure that you’re getting the most out of it:

A. Make sure that you’re eating whole foods and minimize or eliminate any processed (refined) foods… whether it’s healthy or not. Eating whole foods is KEY to this (any any diet for that matter) diet.

B. Make sure that you’re protein intake is adequate but not too high. I recommend a range of 0.7 to 1 g of protein/lb of bodyweight OR 1.6 - 2.2 g of protein/kg of bodyweight. Generally speaking the more active you are the more protein you’ll need to sustain the lean muscle mass.

C. Eat adequate amounts of fat. Keep in mind that when you’re on a low carb diet, it’s important that you consume enough good fat, so you can eat enough calories. Protein only has a total of 4 calories a gram, but in actuality it ends up being closer to 3 calories a gram since it requires a decent amount of energy to digest it. And since you’ll only be eating 400 calories or less from carbs, the rest of the total daily calories have to come from fat. Don’t skimp out on fat!

D. Keep the workouts hard but short. It shouldn’t last more than 20 minutes… not including the warm up. In fact, if you’re hitting the right intensity it can be as short as 3 - 10 minutes of actual work out time. Here’s a good example… the other day I did 10 repeats of 100 meter sprints with 1 - 2 minute rest between sprints. The sprints took less than 15 seconds each, for a total of 150 seconds (less than 3 minutes) of actual work time. With warm up and rest included the entire workout took less than 30 minutes. Remember doing more volume isn’t the answer. When you workout, you’re going to use glycogen as your fuel source… and doing more volume is only going to train your body to become more glycogen dependent . Not only that but it’s also going to increase your ability to store even more glycogen! And that’s not our goal. We want to burn fat… and that depends on how “intense” the workouts are. The shorter the work time and the harder the intensity… the more efficient you will be at burning fat.

Now that you know how your body works, you can tailor your lifestyle, diet and fitness regimen to make sure that you’re doing the right things to burn fat.

Stay Lean,
Shin

P.S. If you’re a serious athlete or even a weekend warrior training for an upcoming event like a triathlon, obstacle race or even a marathon. You’ll probably need to consume more carbs than what I described here. But than again, you’re goals are slightly different. You’re more concerned about performance than trying to look good naked…right? Wait… you want to have the best of both worlds…? Don’t worry you’re not alone and it’s doable with a little discipline. I’ll talk about it next time.

Article
Diablo360x

Joined: Jul 11
Posts: 817

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Posted: 18 Feb 2014, 09:40
http://www.precisionnutrition.com/low-carb-diets

Fasting can help with restricting calories but low carb diets offer no metabolic advantage. If anything they may hinder progress.
Love your food or risk failure. No quick fixes, this is a lifestyle change. No extremes are needed just consistency.
liv001

Joined: Oct 09
Posts: 676

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Posted: 18 Feb 2014, 10:11
Thanks it was a great read. I love how you can burn fat that way.
mrspackrat

Joined: Aug 10
Posts: 557

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Posted: 18 Feb 2014, 10:58
Yes diablo the low carb WOE and benefits is debatable. But there are a variety of carbs that spike insulin levels. High levels of insulin being released on a continual basis can lead to metabolic disorders that affect how the body stores fat.
gnat824

Joined: Jul 10
Posts: 1,711

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Posted: 18 Feb 2014, 12:19
This whole letter makes no sense to me. For your body to do anything, it consumes energy. If you're burning more calories than you take in, you're going to burn fat- that's how you fill the gap. It seems needlessly complicated to do some special regimen to avoid using glycogen when the end result is the same. Your body was designed to use glycogen before it turns to fat reserves. You don't have to force it to burn the fat directly in order for it to use those fat reserves as energy. It's also absurd to me that a fitness professional would warn people off of exercising for longer that 20 minutes as impeding their weight loss. Really? Shortening your workouts to lose weight seems like you're missing the point- your goal should be health, which means MORE physical activity not less!

Yes, insulin spikes happen but you don't have to stop eating carbs to moderate them- eating complex carbs and eating your carbs in combination with fat and protein will give you a more sustained release of energy over time. If you eat a meal that has a cross section of nutrients, the simple sugars will give you immediate energy (particularly helpful in the morning or after a hard workout at the gym), while the complex carbs hit a little later and the protein energy after that. Why do so people fail to grasp that not all carbs are white bread and granulated sugar?
- Natalie
mrspackrat

Joined: Aug 10
Posts: 557

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Posted: 18 Feb 2014, 13:20
Gnat, haven't heard of HIIT? Sure if you're training for endurance or like working out this isn't for you but the average person doesn't want/need a long workout. On fat burning and fasting, I suggest you google the topic but basically after glucose levels are depleted the body turns to burning fat preserving muscle. Lots of people here do some form of IF to burn fat. I personally have done well on low carb too and since I'm not hitting the gym for 2 hours there's no need to consume carbs in the quantities you would need. I eat plenty of carbs 100-125 g daily. I don't think anyone here suggested that all carbs are white bread and sugar. But even sweet potato can give a good insulin spike compared to spaghetti squash. People have lost weight your way but these methods are just as effective and some may find them easier more effective.

notjune1

Joined: Sep 13
Posts: 74

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Posted: 18 Feb 2014, 13:30
I think I have to agree with Gnat...shortening a workout seems counter-productive overall.
mrspackrat

Joined: Aug 10
Posts: 557

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Posted: 18 Feb 2014, 13:37
Fine, do 20 minutes of burpees and tell me if you think Smile but seriously ask a trainer at your gym. It's an acceptable way of working out.
Elvirka666

Joined: Feb 14
Posts: 6

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Posted: 18 Feb 2014, 13:58
Hmm interesting topic! I will definitely look into fasting but think 20 minutes of working out seems a little off to me. I do kickboxing regularly and that's an hour class. Take away 15 minutes of intense warmup, you still get about 35 minutes of kickboxing sets
gnat824

Joined: Jul 10
Posts: 1,711

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Posted: 18 Feb 2014, 14:14
Don't get me wrong, I'm a big fan of high intensity exercise and do it regularly: T25 4-5 days a week (if you're not familiar with it, the 25 stands for the duration, 25 minutes). Shorter workouts have their place- you can vastly increase your stamina with short intense workouts, including HIIT and sometimes you don't always have time for a longer work out ant its better to go short and hard than not work out. My objection to the way is was framed in article was that you'll burn more fat that way than if you had done a longer workout: false. (You burn a larger percentage of fat with short workouts but you burn more calories, including more fat overall with long workouts.) And that it's actually BETTER for your to not do more than 20 minutes at a time because of the glycogen impact. I've done a lot of reading and never seen anyone argue that you actually hurt your chance of fat loss by doing more exercise, which is essentially what he's saying. I have nothing against shorter workouts but don't convince yourself you'll actually lose more fat by working out less, that's all I'm saying.
- Natalie
mrspackrat

Joined: Aug 10
Posts: 557

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Posted: 18 Feb 2014, 14:27
I don't have to convince myself, the proof is in my weight and body's appearance.
mrspackrat

Joined: Aug 10
Posts: 557

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Posted: 18 Feb 2014, 15:02
gnat, this form of HIIT is similar to tabata. Again this is for weightloss and not endurance training. It's not as foreign as you make it sound and it's amazingly effective. I hit the gym 6 days a week doing body shaping classes, etc. it was a lot of time wasted. I now work out a lot less and have the best figure I've ever had in my life.

http://idealbite.com/the-tabata-protocol-a-7-minute-belly-busting-blast/
lovingmomma

Joined: Oct 11
Posts: 102

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Posted: 18 Feb 2014, 15:04
I lost 70 lbs pretty easily doing exactly what this letter said. Low carb and HIIT. Unfortunatly when I got pregnant again I logged out on carbs, and cut the intensity of my workouts and gained 55 lbs back. Thankfully I'm back down 30 lbs in 6 months, some of it was baby and water of course, but I'm getting back on track. A low carb primal diet with HIIT seems to definitely work best for my body. I think what the article is saying is we don't need as much cardio as we've been lead to believe, a quick fast hard workout, combined with a normal healthy lifestyle (like taking walks, being busy around your home etc. And not just sitting on the couch all day) is all we need.


Starting weight- 219 lbs May 2011
Goal 150 lbs- my original main goal, reached 6/22/2012! Yipee!

Pregnant with baby # 4. Gained 55 lbs. Weight at end of pregnancy 8/9/2013 204 lbs
Goal 1- 175 lbs reached February 23, 2014
Goal 2- 160 lb
lovingmomma

Joined: Oct 11
Posts: 102

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Posted: 18 Feb 2014, 15:11
And I agree the short fast workouts were amaizingly effective for me too. I had tried lots of cardio but had never felt even close to the way I did when doing HIIT. And I looked better then I ever had. That's why I'm starting it back up again. Not to mention its something I can actually make time for! I can't say for sure if it burns more fat, but it works well enough for me that I don't care.


Starting weight- 219 lbs May 2011
Goal 150 lbs- my original main goal, reached 6/22/2012! Yipee!

Pregnant with baby # 4. Gained 55 lbs. Weight at end of pregnancy 8/9/2013 204 lbs
Goal 1- 175 lbs reached February 23, 2014
Goal 2- 160 lb
DarleneW101

Joined: Sep 11
Posts: 87

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Posted: 18 Feb 2014, 15:27
Interesting...thanks for sharing. And, thanks for the link on The Tabata. I'll have to look at that.
"Happiness is not a goal; it is a by-product." ~ Eleanor Roosevelt
gnat824

Joined: Jul 10
Posts: 1,711

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Posted: 18 Feb 2014, 15:58
Again, I'm NOT disputing the effectiveness of HIT- I'm speaking strictly to DURATION. I have never seen this argument that more than 20 minutes will "increase glycogen dependence" and am not buying that 45 minutes of Insanity is WORSE for fat burn that 25 minutes of T25 (to use two high intensity workouts that I'm familiar with as examples). It's definitely true that high intensity wins out over a longer period of lower intensity - both the research and my own experience bear that out - but the arbitrary 20 minute time limit is where I call BS.
- Natalie
gnat824

Joined: Jul 10
Posts: 1,711

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Posted: 18 Feb 2014, 16:02
Plus you don't have to be low carb for HIT to work Very Happy Same principles apply regardless of your WOE.
- Natalie
DarleneW101

Joined: Sep 11
Posts: 87

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Posted: 18 Feb 2014, 17:05
mrspackrat & lovingmomma-question for you....I'm going to give the Beginner Tabata a go tomorrow morning when I go to the gym. I typically do a 5 or 10 minute warm up on the bike before I hit the machines for strength training (at least that's how I've done it in the past...been a couple of months though since I've been to the gym). Anyway, do you think it would be beneficial or harmful to do the 7 minute Tabata, rest for a little bit to catch my breath (if needed) and then do the 12 machines I like to do?
Also, I read that Hiit (at lease with low-carb) was more beneficial on an empty stomach. I'm GOING to have my coffee & heavy cream before I leave home, but I usually wait until after working out & hanging out in the sauna then cooling for a bit before eating breakfast. Any thoughts?
Thanks for some input!
"Happiness is not a goal; it is a by-product." ~ Eleanor Roosevelt
mummydee

Joined: Feb 10
Posts: 2,223

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Posted: 18 Feb 2014, 18:23
Dr Micheal Mosley, very interesting video............http://www.youtube.com/watch?v=v7-h_w7bJrU
corifeo

Joined: Nov 13
Posts: 270

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Posted: 18 Feb 2014, 18:46
Am with gnat824



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