Some Health Advice…
May 17, 2004 by Thundercat
Filed under Health & Hygiene
Okay, so I got this post from a guy named Luke in response to my "One Fat Bastard" post. I thought it was pretty interesting, so I decided to put it up on the site, but just remember to take this advice for what it’s worth (ie, health advice from someone who is NOT a doctor!). On a personal note, I’d like to thank everyone for their great replies on the "One Fat Bastard" thread. There’s a ton of great info on there, and the response was almost overwhelming. Makes me think I should start a "Health and Fitness" archive on the site. What do you guys think?
Anyway, onto the article…
Luke writes:
This originally was a comment for your blog, but it started to get a bit long, so it turned into a post on mASF off-topic. Since few people read off-topic at mASF, feel free to post it on your blog, should you find it pertinent.
PS: This is field tested. =)Buy "ripped fuel extreme", or something similar you find in a fitness store. Usually the people there can help you with what you need. It PUMPS your metabolism WAY up with ingredients like caffeine, creatin, proteins, etc. Eat 1 pill when you wake up, and another 30 minutes right before you walk/run/cicle.
Oh, yeah: you have to cycle/run/walk 45 minutes per day, always the fastest you can, but constant. You’ll start out walking for 45 minutes, and as the days go on, slowly speed up. Soon (1 month or less) you’ll be able to pretty much run (as in cooper, or more) the whole 45 minutes. And believe me, with the stuff you take (ripped fuel), you REALLY feel like doing it.
Eating: eat like a KING in your breakfast (before 9 am), like a PRINCE in your lunch (between 12-2 pm) and like a BEGGAR in you dinner (8pm at most). Eat little carb (eg rice, pizza, bread and all that good stuff) on your DINNER. I said LITTLE. Avoit it. And absolutely NO CARB AFTER 10pm. After midnight, don’t eat. If you feel hungry, drink water and go to sleep.
Eat some FRUITS between meals, and avoid feeling hungry. If your hungry and don’t eat anything, on your next meal your body will store (STORE = FAT) all the food you eat, for "it" doesn’t know when you’ll eat again. So eat regularly but healthy. Avoid getting hungry. If you do, EAT A FRUIT!
Drink LOTS of water. 4 liters per day and up. I mean EXAGERATED amounts. It cleans your organism, eliminates toxins, burns fat, and its not only healthy, but ESSENTIAL. Always walk around with a bottle and sip on it. Try trading soft drinks for water or juice (natural juice, no industrial stuff). WATER IS CRITICAL!
But NEVER, NEVER, NEVER drink ANY liquid during or after a meal. Only drink 15 minutes BEFORE a meal, or 2 hours AFTER. If you’d drink during/after meals, what you eat is converted into belly fat. Plus, liquids cut the acid in your stomach, and it takes really long to digest the food. By doing this, your stomach stays full (streched) for a long time, and it loses its ability to strech and shrink, and increases the default size of your stomach. By increasing the size, you start to eat more food, more than your body needs, and the extra, of course, turns into FAT. The same happens if you eat right before going to sleep. NO FOOD 2 hours prior to going to sleep.
Last but not least: avoid anything fried. Two sandwiches is better than a sandwich and fries (actually, depends on the sandwich, and the fries. But you got the point). And prefer destilled drinks over fermented (vodka/tequila over beer/wine). Actually, fuck alcohol. Drink water.
I DARE anyone who’s not happy with their weight/belly to do this. I GUARANTEE results in 1-2 months. C’mon, you took longer than that to learn PU, do this for yourself. Plus, it’s MUCH healthier.
A LAST observation: your body burns carb (bread, rice, pizza, spaguetti, etc) FIRST, fat SECOND, and protein LAST. (I mean BURN protein, not build). So, if you’re eating too much carb, you’ll never burn your fat, and if you eat too much fried stuff/fat, you’ll replace the fat you’re burning. Exchange your combo meal at Mc Donald’s for REAL FOOD! Focus on eating non-fried food (eg: grilled meat, cooked meat, raw vegetables, cereals). Eat more vegetables (especially the GREEN ones, and I MEAN IT!!!). Eat salad and cereals. There are great dressings that can actually make it taste good =). Salad and cereals (for vitamins, essential aminoacids and periodic table stuff), cooked/grilled meat (for protein) and LESS CARB than you’re used to (for energy). MUCH less. You eat salad and a little carb, not the other way around. Else you’ll have too much carb to burn, and wont burn fat.
By eating like this, if you run, you’ll lose fat; if you pull weight, you gain muscles. If you do both, well… you get both =) And if you do both, pull weight first, running last. It’s more effective. (exercises 5 days a week)
It works.
Luke
So there you go. The guy says it’s field tested stuff. What you guys have to say about it?
LarryBoype on 
BernardGal on 
BernardGal on 
fpparisshop.com on 
Christus on 
This article is pretty sound advice, some are going to disagree on the diet part, but most of it is true.
The author said: “By eating like this, if you run, you’ll lose fat; if you pull weight, you gain muscles.”
You should concentrate on one thing at a time, eg. either cutting or bulking (this doesn’t mean you can gain some muscle while cuting), and not expect to gain as much muscle as you lose fat
Losing fat isn’t too difficult really:
BURN more calories than you EAT, so these are the basics:
* Eat little food, 10-20 times your weight in calories (10 is actually too few and 20 too much) and ideally 40% protein, 30% carbs, 40% fat. Doing a google search on this the first page that turned up was this one: http://www.health-pages.com/zd/
* Do cardio 3-5 times a week
FOR EVEN BETTER RESULTS:
* Lift weights 2-3 times a week to not lose muscle from the caloric deficit. This does not have to be the same day you do cardio (for some people it is better not to do both things the same day)
* Drink a lot of water. This will speed up your metabolism
* Don’t take alcohol
* Take 6 small meals (to speed up the metabolism, so you’ll be eating every 3 hours)
* Cut down the carbs after 6 o’clock
* Do cardio in the morning without eating anything (so you’ll be about 9 hours without food when you start running, that way you will burn more fat and speed up the metabolism)
* Don’t take LIGHT products. You can do a search on the internet for this (eg. http://www.mercola.com/article/aspartame/weight_gain_myth.htm ). Artificial sweeteners will actually make you fatter instead of the other way around.
* Fiber is very filling so taking it you will eat less
GOOD SUPPLEMENTS (most important):
* Protein powder
* Flax seed oil / UDO’s Oil
* Any thermogenic
* Vitamin C
* L-Glutamine
This site has some VERY good advice: http://www.fatlosstips.com/
It is saying about the same I just said, just with better explications and more tips. I’ll see if I can do a copy/paste in the next post.
The “not so good” way to lose fat
If you just need to lose a few pounds, then you will probably not want a diet that is too extensive. Though I do not recommend them, most people in this situation usually go on some sort of “fad” diet that will cause them to lose weight from a reduction in calories. These diets do work, but you should be aware of the problems that come along with them:
First
Studies have shown that the majority of people who use these diets, will gain the weight back. Often times, they will gain back more than they lost. This is a consequence that most people do not consider. They drink a weight loss shake, or eat a special food for a few months and lose a large amount of weight, but what happens when it’s time to go back to regular food? Most people usually start gaining weight again.
Fad diets will definitely help you lose weight quickly if you eat their foods, but what happens when you go back to the real world? You will most likely go back to your old eating habits. You cannot remain on that type of diet forever, and sooner or later you will have to face real food again. They do not prepare you for this. Most fad diets work. The question is only how long can you maintain the results.
Any successful weight loss will require a permanent change in eating habits. A good program should not only help you lose fat, it should also help you to develop the correct eating habits necessary to maintain your new body.
Second
You will lose more muscle mass than body fat. Now, you may say, “It does not matter as long as I’m thin”, but understand that muscle burns more calories than fat — this helps to keep your metabolism elevated. Muscle also gives you a shapely, firm and more defined physique.
If you end up with less muscle than when you started, you can bet that your metabolism has been slowed a great deal, which, in the long run, means your body will be burning fewer calories and storing more fat.
Ultimately, you may get down to the weight that you desire, but you will have more body fat, less muscle mass and no muscle tone. This is why people who have a history of dieting off and on (yo-yo dieting), will lose weight and look thinner, but still remain very soft or “jiggly”. You know them because of their waving triceps. This type of dieting is notorious for weakening the immune system.
The best way to lose fat
Honestly, if you are tired of being overweight and “soft,” or if you desperately just want to develop your “six pack,” then you must educate yourself and get serious about changing your body. It has to become a priority in your life (at least until you reach your goal). There are no quick fixes, however if you use the right information, you will be able to make dramatic changes to your physical appearance in a very short period of time.
For the last few years, I have been researching ways to gain muscle and lose body fat. During that period of trial and error, I have learned to follow those who have been successful and losing fat and gaining muscle.
Natural bodybuilders have been successful in losing bodyfat while maintaining their muscle mass for years. Their techniques work, plain and simple!
“Smart” Dieting
All bodybuilders know that the first key to gaining muscle and losing fat is eating correctly. When I say eating correctly I mean not only the correct amount of calories, but the correct amount of protein, fat and carbohydrates taken at the correct times. In the past, I would just skip over this part. It seemed too difficult to grasp. That was a mistake. Your diet is the single most important element of a successful fat loss program. It should be geared to maximize fat loss, while minimizing any muscle loss. Here are a few key points to remember:
EAT MORE OFTEN
To lose fat you have to eat! DO NOT starve yourself. Your body is designed for survival, and part of it’s survival mechanism involves storing and holding onto bodyfat to be used in times of food shortages. If you make it a habit of not eating, or eating only a small amount of calories each day, eventually your body will think that you are in a time of famine a begin to slow your metabolism. Your body is just trying to conserve energy (calories) because it is getting so little nourishment.
Your metabolism determines the rate at which your body burns calories, so if you have a fast metabolism, you will burn a lot of calories without much effort. If you have a slow metabolism, it will be very difficult to burn calories — especially fat calories. Your body will always slow your metabolism in response to low calorie dieting.
To avoid this, you simply must eat. Unfortunately, eating three meals per day will not cut it! It does not provide your body with the constant flow of nutrients and energy it needs increase your metabolism and burn fat. Ideally, you should strive to eat 5-6 meals evenly spaced throughout the day.
Here is an example of my fat loss diet schedule:
Time Meal
8 am Whey protein powder, vitamin C (1,000mg)
9 am Workout
10:30 am Meal [egg white omlette] with Glutamine, and vitamin C
1:30 pm Meal 3 [5oz chicken breast, 1 cup of brown rice, small salad]
4:30 pm Meal 4 [snack]
7:30 pm Meal 5 [6oz of tuna, 1 cup of vegetables]
10:30 pm Whey protein powder, vitamin C and Glutamine
EAT FEWER CALORIES
Your diet should create a mild caloric deficit. In other words, your body should burn off more calories than you take in. After your body has used all the food calories for energy, it should (in theory) turn to using your fat cells for energy. However, as I stated earlier regarding fad diets, this is not always the case. Without resistance training to stimulate muscle growth, and diet manipulation to prevent muscle loss, your body will turn to using muscle cells for energy instead of fat cells!
Anyone interested in losing bodyfat, should begin by eating around 10-12x their bodyweight in calories.
Eating six meals each day, weight training and cardio will help to increase your metabolism. Because of this, everyone will have an initial loss of weight, and then the results will begin to taper off after a couple of months. What you must do it stick with the diet and be consistent. The fat will begin to come off again if you do not quit.
After about 6-8 weeks you will have to change your program since your body will have adjusted itself to the calorie levels and it will have also made the diet much less effective by slowing your metabolism. This is where cycling your diet will be beneficial.
EAT MORE PROTEIN
The ideal fat loss diet contains moderate amounts of fats, moderate amounts of carbohydrates and large amounts of protein. Protein helps to build and repair muscle, and it also aids in increasing your metabolism and enhancing your immune system.
To promote maximum muscle growth and repair, you should try to eat at least 1 gram of protein per pound of bodyweight. Some good sources of protein are lean meats, egg whites, whey protein and soy protein isolate.
I recommend starting with a diet that is around 40% protein.
Many of you may worry that this amount of protein is too much or harmful. And I understand your concerns. However, since everyone is different (size, weight, metabolism, physical stresses, lifestyle, etc.) it is almost impossible to have a standard number. I believe that any amount over 2x your bodyweight is too much, however, that is a matter of opinion, and so are all of the answers you will get to this question.
Most doctors will also say that you are eating too much protein. “All that protein is not necessary”, they say. They are however assuming that you are an average (sedentary) individual. They do not take into account demanding physical activities like weight training, which put strains and stresses on your body that the average person does not have to deal with.
It is true that large amounts of protein can put a strain on your kidneys. Ammonia and urea (waste produced by protein assimilation) are removed from the bloodstream by the kidneys and liver and excreted in the urine. When you have a lot of these waste products in your system, your kidneys will have to work harder to keep your system clean.
There has been no major study on the effects of a high protein diet on individuals or athletes with healthy kidneys. There was however, a study done in 1982 with patients who already had kidney problems. The high protein intake, did of course further degrade their kidney functions.
Those with a history of kidney or liver problems should probably not be on a high protein diet. If your kidneys cannot efficiently remove any excess production of ketones from your bloodstream it will increase your blood acidity, which can lead to other problems. Because your liver is also involved in the process of metabolizing protein, if it is not functioning properly, high protein diets can cause further problems due to the added strain.
EAT MORE FAT
Yes, that’s right, fat! I know what you are going to say — “My doctor said that my cholesterol level is too high and I should eat a low fat. . .” Sound familiar?
You have to understand where your doctor is coming from. Most people in the medical profession tend to be on the overcautious side. If it’s not a fact among their peers, it will be dismissed by them.
However, many techniques that bodybuilders, weightlifters and athletes use to gain strength and weight have not been proven the medical community, so they consider them ineffective. For example, most physicians still argue that steroids and hormone supplementation does not increase lean body mass, because there has been no study on this level–but bodybuilders know differently.
Saturated fats (found in all animal flesh, eggs, some vegetable oils) will raise your LDL (bad cholesterol) level. This is the stuff that clogs arteries, but impossible to cut out of your diet completely.
Saturated fats are the cause of many illnesses like heart disease, and cancer, so beware. However, Essential Fatty Acids (EFA) are unsaturated fats that are necessary for thousands of biological functions throughout the body. Since they cannot be manufactured by the body, the must be provided by your diet.
Essentially, these are the only fats you will ever need. There are two types of EFA’s, they are linoleic acid (omega-6) and linolenic acid (omega-3). Linoleic acid is primarily found in oils like canola, sunflower and safflower. Linolenic acid is found in cold water fish. It is also found in linseed oil. Oils that contain both fats include evening primrose, borage and my favorite, high lignen flaxseed oil.
These fatty acids not only help increase testosterone production, they aid in the prevention of muscle breakdown, help to increase your HDL level (good cholesterol) and assist in hormone production.
Having high cholesterol levels does not mean that you will have coronary or heart problems in the future. About half the U.S. adult population has total cholesterol levels less than 200, which is considered desirable. But it is a fact that just as many heart attacks occur among people with total cholesterol levels less than 200 mg/dL as occur among individuals with total cholesterol greater than 300 mg/dL.
To avoid heart or blood vessel problems in the future, it is recommended that you concentrate on RAISING YOUR HDL levels instead of concentrating on lowering your total cholesterol.
USE NUTRITIONAL SUPPLEMENTS
There is a lot of hype in this industry. Some supplements are a complete waste of money, but there are also a few great products out there that can really help you — if you have the correct diet and training program in place.
The key word here is “supplement”. They supplement your existing diet and training program. If you are not training and eating correctly then they will not help you. You will be wasting your money! Supplements are not a substitute for proper nutrition and training.
The supplement that has helped me to lose the most fat has to be whey protein powder. This product helps me to get my required daily protein amount without having to eat a lot of animal products like beef or chicken (though I do eat a lot of chicken). It is also very quick to drink and can be mixed with a variety of foods or liquids. In this respect, it is much better than meat or poultry; not to mention far more convenient.
Two other supplements that I advise everyone to use in their program are Vitamin C and the amino acid L-Glutamine. The vitamin C aids in connective tissue repair, while the glutamine helped to strengthen my immune system, maintain cell hydration and protect against muscle breakdown.
The secret to getting a “six-pack” is DIETING!
If you ever want to see your “six pack” of abs, DIETING is the only way! Many people will dispute this, but I’m sorry, it’s the truth. No amount of crunches, ab gadgets or special hanging abdominal exercises will make your abs magically appear. You cannot spot reduce. In other words, you can’t burn abdominal fat simply by doing abdominal exercises. Your body doesn’t work that way.
Go to any auction site on the web and you will see hundreds of those fancy ab machines for sale. Why do you think that is? It’s because they don’t work. If they did, do you think people would be trying to get rid of them?
If fat is covering your abs, implementing a consistent fat loss diet, coupled with moderate exercise is the only way to reveal your “six-pack”. I used to work my abs almost everyday. Doing unusual and difficult exercises — trying to make them appear, but they never did.
It was not until I start dieting correctly that they finally began to reveal themselves. During my fat loss program, I only worked my abs by performing crunches (yes, regular crunches) 3 times per week, before my weight training session.
To be totally honest, 3 times a week was too much. Your abs are just like any other muscle, and technically should be worked no more than twice per week. Even though I know it’s not helping me, I still work my abs 3 times per week — it just makes me feel better (I’m human) — but no more than that.
No matter how many times I say this, it will not sink in with most people. They will still continue to look for that magical abdominal exercise, or secret product. Here’s the secret –
“Abs are made in the kitchen, not in the gym!”
Consistent Exercise (Aerobic and Resistance)
To accelerate your fat loss and increase your muscle mass, you need to train with weights.
The benefits of weight training are so positive, that I cannot understand why everyone is not doing it. For example, it helps to increase your muscle mass. This is essential because muscle burns more calories than fat, so the more muscle mass you have the faster your metabolism.
Weight training also tones up your existing muscle, giving you a more shapely silhouette. With the right exercises, it can broaden your shoulders, trim your waist, lift and tighten and lift your butt, tone your thighs and broaden your chest. As an added bonus, weight training also helps to strengthen your bones and tendons, which is essential for helping to prevent injury as we age.
USE FREE WEIGHTS NOT MACHINES
Not only did I have to change my diet, but I had to learn the correct way to weight train for muscle mass as well. In the past, I was using mostly machines, and had no reason to use free weights. this was a mistake.
The only way to gain muscle mass quickly is to use free weights. Most machines are a waste of time and they give you a false sense of strength. Pro bodybuilders and Olympic athletes do not use machines — they use free weights almost exclusively!
DON’T OVERTRAIN
I also had to stop training so often. Some people still believe that the more training means more muscle and increased fat loss. Not true. It doesn’t work that way. Working out too often does not allow your muscles the necessary time to recuperate. Not only will you not gain any muscle, but you will be setting yourself up for chronic injuries from over training.
Improper diet and over training are two reasons why most people never get beyond an average physique. I see people at the gym who workout 5-6 days per week for 2 hours or more each day – but they always look the same.
For my program, I worked out 3 times per week, working my upper body twice per week and legs once. I kept my workout between 45 to 75 minutes and concentrated on exercises that worked large muscle groups like bench press, squats, deadlifts, pull-ups and dips.
I used heavy weight (weight that was challenging for me), and low reps. I rested 2 minutes between sets and increased the weight after each set. My body adapted quickly to specific workouts so I had to change my parameters (sets, reps, tempo, exercises) frequently (usually every 4-6 weeks).
Below is an example of my first workout:
Wednesday (Legs) Friday (Chest, Shoulder,Triceps) Sunday (Back, Biceps)
Squats
leg extension superset
Calves
4 strips sets
Abs
Crunches (4 sets of 50) Flat bench press
incline dumbbell flyes superset
Shoulder press
side raises superset
Tricep pushdowns
Abs
Reverse incline leg raises
(3 sets of 45) Wide grip pull-ups
latbar pulldown superset
EZ bar bicep curl
incline dumbbell curls superset
Abs
Crunches
(4 sets of 50)
Notice that my workout days are not the normal Monday, Wednesday and Friday. It does not matter which days you choose. At the time, these were the only days I had available since I was working 12 hour graveyard shifts!
I believe that one of the most important benefits of weight training is more psychological than physiological. It not only is one of the best stress relievers around, it gives you a sense of accomplishment and pride after each workout. After I workout, I always feel as if I actually “got something done today!”
PEFORM AEROBIC EXERCISE REGULARLY
To shed the fat quickly, aerobic exercise is essential — it is not an option. Many people will begin to see results just from this alone.
It not only helps to burn fat and calories during the actual time you are exercising, but it also elevates your metabolism for hours afterwards. This leads to greater calorie burning and fat loss throughout the day.
Any exercise that elevates your heart rate for about 30-45 minutes will do. I prefer riding a stationary bike, but many people prefer running, climbing stairs, aerobics classes or boxing.
When choosing an exercise, make sure that it keeps your heart rate elevated consistently without breaks. Some “stop & go” sports like basketball or football, are not adequate candidates for our purposes. These game have too many pauses, breaks and periods of low activity. They will not keep your heart rate elevated long enough to burn much fat or elevate your metabolism.
It is not the simple fact of doing the cadio that will increase your fat loss, but when you do it and what you eat. The only time you should be doing cardio for fat loss purposes is first thing in the morning before your first meal — this is when you burn the most fat. Any other time should be considered recreational. The pace should be moderate otherwise you would be working towards cardiovascular endurance, not fat loss.
After about 4 weeks of this, you can then add interval training into the mix to change things up. This is when you do one minute of normal intensity, then one minute of high (almost max) intensity. You alternate this for 30-45 minutes.
I know aerobics instructors who teach 5-6 classes per week, but are still soft and overweight. You would think with that much cardio exercise, they would be ripped. They are not because their diets are not correct and they do not train at the correct times for fat loss.
If you are a beginner, start out slowly. Exercise at a moderate pace for about 15 minutes, no more than three times per week. Keep your heart rate around 130-140 beats per minute. Eventually your goal will be to work up to 30-45 minutes of moderate-high intensity cardio 3-4 times per week.
Be Consistent
This can be the difference between success or failure. Just wanting to lose weight is not enough. You have to be willing to put up with the temporary inconveniences that comes along with fat loss dieting. However, if you really think about it, anything in life that is worth having will cause some inconvenience before you get it.
If it’s not a priority, then fine. Stop fooling yourself, and wasting your time. Stop whining about losing weight, and get on with your life.
But, if you really want it, then make it a priority in your life, and do it.
There should be nothing standing between you and your goal. Until you reach your desired body, you should be living, breathing and eating fat loss.
Here’s a summary of the fat loss concepts I use:
Diet
* To lose bodyfat you must eat fewer calories than your body burns off, so EAT LESS — but you must NOT starve yourself, otherwise you will lose more muscle than fat!
* Start eating 5-6 meals per day (space them out to about one every 3 hours). You are eating more often, but not necessarily more.
* Increase your protein intake. Without protein your body cannot build new muscle. Protein also helps to increase your metabolism — which burns calories.
* Increase you water intake. A good formula for this is to multiply your bodyweight by .66 to get the required number of ounces per day.
Training
* Keep your workouts under 75 minutes.
* Concentrate on compound exercises that work the large muscle groups.
* Use moderate to heavy weights with low reps, rest 2 minutes between each set.
* Do only 2 (maximum 3) exercises per body part.
* Train no more than 3 times per week, working each body part only once per week.
* Include some form of cardiovascular activity in your program. This will not only help to burn calories, but it will elevate your metabolism for hours afterwards
* Perform aerobic exercise 3-4 times per week
* Rest
After years of wasting my time and money, I finally attained the body I’ve always wanted in just 16 weeks. You can do the same if you follow these four simple steps:
1. Decide on a very specific goal.
2. Educate yourself.
You must learn the best way to build a house before you start building. Otherwise you will be wasting your time and effort.
3. Plan and organize yourself.
You must put all your great information into a training program that you will be able to follow everyday.
4. Carry out your plan.
Follow your plan consistently, without fail until you reach your goal.
Are You Ready?
If you’ve been thinking of getting in shape and losing a few unwanted pounds, then what’s stopping you? Do you think that you can’t lose weight? Have you been told that you can’t change your body because “that’s your natural, genetic, blah, blah, blah”.
Don’t believe it. Losing unwanted bodyfat is not difficult. It’s just a matter of consistency.
It appears more difficult that it actually is simply because most people either expend too much energy doing the wrong things, or they just give up because they cannot make the necessary lifestyle changes needed. Well, if not now, then when?
The fact is more than 59% of the adult population can be classified as clinically obese. Men are considered obese if they have a bodyfat level that is over 25%. Women are classified as obese if their bodyfat level is over 30%.
This year, more than 300,000 men and women will be sent to an early grave because of the damaging effects of being overweight.
Being a victim of a chronic diseases like type 2 diabetes, hypertension, strokes, heart attacks, heart failure, prostate cancer, gall bladder disease, gout, pickwickian syndrome, sleep apnea and a host of other obesity related illnesses can be avoided, by adjusting your diet and adding a little exercise to your weekly routine.
Good luck,
Anthony Ellis
Source: http://www.fatlosstips.com/
© Cutting Edge Publishing 1999-2003. All rights reserved.
DISCLAIMER: I am not Anthony Ellis nor am in any way affiliated to him.
abc is much more correct than the original post.
In summary:
-a caloric deficit will cause weight loss
-a caloric deficit can be created in two ways, lower consumption (decrease energy input) and/or increase in activity (increase energy output)
-cardio is optional; a deficit can be created with diet alone
-weight training is ESSENTIAL to prevent muscle loss while dieting
-Also for a beginning client, vigorous circuit weight training does represent cardio-like activity and will confer cardio-like heart benefits
Diet:
-Lots of protein
-At least three meals. Other than that, as many (or as few!) as you need to hit your calorie goals without feeling hungry all the time
-I often recommend low-carb or some variation on a ketogenic diet for very overweight clients. Very overweight people often have problems with insulin sensitivity, and a diet very low in carbs is the easiest way to control hunger and ensure adequate protein intake. The weight usually melts off.
-learn to start counting calories, sites like http://www.fitday.com are a huge help in this
Training:
http://www.hsnhst.com <–This is the best bodybuilding program I’ve ever come across; I’ve used it personally with awesome results. It does assume you already have weight-training experience though.
I’m going to go out on a limb here and disagree with this article.
Why?
Not everyone has this level of discipline, nor this amount of time to devote to their lives.
You can lose weight without ever touching a weight.
Not everyone wants to be a bodybuilder.
I agree that exercise is important, and lifting weights is great for customizing your body.
Exercise is crucial, everybody knows that. The key to exercising consistently is HAVING FUN, reframing things so that exercise becomes enjoyable, and getting hooked on the positive feelings that exercise provides.
There are good number of people out there that hate lifting weights. However, my body is completely ripped. How? Because I do yoga, rock-climb, run, and eat EXTREMELY well.
I actually turn all my exercise activities into social events. My time is already limited. I only have time to PU once or twice a week, so I turn my exercise events into ways of expanding my social circles, meeting new women (in a contextual way, not a PU way) and having fun.
The problem people have with exercise programs is the same one that they have with diets: they don’t stick with them. This is the key. So whatever you do, make you enjoy it, and make sure that is something you really want to pursue.
If weightlifting is one of those ways, then go for it.
I also disagree with the authors choice of supplements. Anything with caffeine in it is not a good LONG-TERM supplement. These things can help one lose weight, but they also place strain on other organs of the body that is not good for the long-term. (ie the adrenal glands)
The first base supplement for anything with a weight problem is a very good anti-oxidant. RJ had a really good point about alpha lipoic acid. This is an amazing anti-oxidant, one of the best known. (it actually reactivates other anti-oxidants such as Vitamin C, E, and CoQ-10)
I personally advise people to be careful with supplements. I have taken many, many supplements in my life. In fact, I currently spend about $150 a month on different supplements (although some of these are actually meal replacers and green powders for snacks)
I have realized that people have to take an individualized approach. Some supplements work really well for some people, others actually cause more harm than they do good. Quality is also a major concern. My supplement bill is high because I buy the best. Don’t buy supplements, especially herbs, at walmart. I apprenticed on an herb farm in Ohio for a while. (learned the trade) It is scary some of the stuff that goes on behind the scenes. (sometimes even the wrong plants are in the products!)
One of the best things to do is to find a natural healthcare practicioner. (whether they be a naturopath, chiropractor, or an MD that is friendly with nutrition, exercise, and supplements) Some of the best ones in the world are right there in LA. Sort out the nature of your particular issues. Everyone wants to offer advice, but each overweight case has different set of parameters that needs to be accounted for.
The most important factor in health mastery is learning how to HANDLE YOUR OWN BODY. Some of the advice people provide here may work for them, but it may not work for you. Customizing is the key.
Good luck!
If you prefer more scientific data you should look http://www.hussman.org/fitness/
The article and the followup quote from Anthony Ellis were both OK, but there is one thing they don’t mention and which I see as quite significant for the case in point: Omega 3 is essential for being able to burn fat. If you don’t get enough Omega 3, your body will be unable to burn as much fat as it would like to.
And when it comes to having enough time to do exercise, I’d like to quote Michael Colgan: “If you don’t have time to exercise, you’d better budget a lot of time to being ill.”
Eivind.
Sorry guys,
but the diet and workout advice looks like crap. For very good advide training programs etc go to http://www.t-nation.com
T man
the warrior diet is the only “diet”
i have been on for the last two years…
and is the ONLY diet i will follow.
since then my skin has cleared up
i am alot toner and stronger in general
my moods leveled out
my sleep is better
i grew half an inch in height
and have more energy and drive
this diet REALLY cleans out your system
Avoid anything fried..this will help us to be healthy.
I went ahead and checked alot of this guys facts, most of it registers with some experts but is invalidated by others, some of it is completely true and others I found no proof of at all.
ex. Weight Training then running is more effective then vice versa, however if you do short 30 minutes burst Weight training, this will burn fat and gain muscle even more feectively apparently.
ex. There is no evidence, that I found (course I didn’t look too hard) That carbohydrates are burned first, then fat, then protein.
I do have two things to add:
1.) The reason to avoid soda pop might not be what you think! High Fructose Corn Syrup. As it turns out High Fructose Corn Syrup, a mild sweetener and thickening agent, may have done more for increasing the waist sizes of America than any thing else. Rather than being broken down and digested, HFCS it converted directly to fat, where sugar, which plays a mildly neccessary role in bodily function, is taken through blood streams used in building body structures etc… Corn Syrup is also converted, mostly, into fat but at a lesser end of the spectrum. Avoid foods with HFCS at all costs. Don’t make excuses for not reading the label. If you die of a clogged artery you’ll be damning yourself for not taking this advice. Be careful too HFCS is in more than just soda pop! It’s all over the place candy bars and popular snacks for intsance. Consuming anthing with High Fructose Corn Syrup is the equivalent of nabbing a syringe and injecting yourself with fat cells. You mind as well shovel down spoon fulls of lard!
2.) Lightly steam or boil your vegetables before cutting them, this gets dormant “juices” flowing which contain a lot of benefit goes to waste inactive. So steam, chop, cook, serve.
-Vincent Chase
I enjoyed your site, but did not see much in the way of advice on invasives.
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