Today I want to talk about the white stuff,
No, not the illegal stuff A-listers and Laywers party on at the weekends (apparently),
I'm talking a VERY legal,
And VERY readily available white powder that can not only make you more powerful (physically),
But it can also help you to build muscle AND strip fat,
But that's not all,
Image source: http://afiliyemek.com/wp-content/uploads/2016/01/?ND
In case you missed it here's part 1.
And if you've already read part 1 then lets get right into part 2,
The actual HOW to burn fat.
Then here we go again......
the ONLY way to burn fat is to consume less calories than you're burning,
regardless of what Taubes hypothesises,
Aaragon and all the studies he recites and references PROVE that calories in < calories out is still the ONLY way to shift fat.
So where do we start?
Well first of all you need to know how many calories you're burning per day on average.
Once you have that then you can start to eat less than you're burning,
And once you eat less than you burn CONSISTENTLY you'll start to lose weight.
In part one I shared the fact that 1lb of fat is worth 3500 calories,
Ergo if we just want to shift 1lb of fat we need to burn 3500 calories MORE than we consume over any period of time,
Let's say we want to lose 1lb of fat a week. (which is healthy fat loss by the way and if anyone tells you any different they probably have a magic fat loss pill they'retrying to sell you, and we all have friends who've had a history of falling for those scams, you may even be that person)
This would mean if we eat 500 less calories a day than we burn we will hit our goal of 1lb fat loss in that week. Want to lose 2lbs a week? Just consume 1000 calories less than you're burning HOWEVER if this means you'll need to drop your calories below 1200 I personally do not recommend you do this.
Just read from 'ergo' again.
So how can you find out how many calories you're burning per day?
Either get the my fitness pal app and follow the simple instructions OR go to any BMR (NOT bmi) calculator site and you'll get your number (how many calories per day you're burning) here's a link to one you could try (No affiliation and please click link at your own risk) http://www.calculator.net/bmr-calculator.html .
Once you have that number you'll need to multiply it by an other number based on your activity level.
Choose which one best describes you below:
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)
Eg my number if I want to MAINTAIN weight based on everything above (my bmr x 1.725) is 3062 (little bit more than the governments RDA for an average male adult which is a measly 2000 calories, which is why I also disagree with most of what the government and the 'health' programs on the TV say but that's another topic for another day).
For now back to you and your fat loss.
By now you should have how many calories you burn per day and also how many calories you need to eat per day if you want to lose fat (500 calories less that your second number (first number is BMR second number is BMR x activity level.)
You haven't done it have you?
Go and work out your number and then come back where I'll list below my favourite type of exercise that shifts fat like nothing else.
So now for the best bit...
The best type of exercise to shift the fat FAST!
The best type of exercise to burn fat is.......
Whatever you enjoy that you can consistently do at least 4 times a week.
I've had clients shed fat training for triathlons and marathons and I've had clients strip fat playing squash, I've had clients strip doing just weights and I've had clients strip fat from mixing weights and cardio.
I had a 6 pack when I was playing golf 6 days a week, I had one when I ran the London marathon and I also had one during my body building days, I also have one now and I'm training for all round performance and health. (I've also carried a lot of fat over the years too)
So if you're here looking for the magic pill, powder or potion,
or the one and only way to exercise for fat loss,
Then I'm sorry to say you won't find it here.
There is no secret,
Just science and hard facts.
Eat less than you're burning,
And do exercise that you enjoy consistently,
Can training at high intensity with resistance help?
Yes, but only if you enjoy it.
Because if you don't enjoy it you will not be consistent.
And if you're not consistent you will not get results.
Any question leave them in the comments below.
No beating around the bush today, wer'e diving straight in,
You ready ?
Here we go!
Your body predominantly uses one of the following as energy,
Glucose, aka stored carbohydrates.
We need carbohydrates (carbs) for energy, our muscles need them and so do our livers and our brains.
But how many carbs are too many and how do we get our bodies to use the ugly fat that just sits there, looking ugly as energy?
Lets back up a second...
Studies have shown that our bodies can store around 400g of carbs at any one time.
And once those stores (muscles and the liver) have filled up,
Any excess carbs we eat then spill over and get stored in our fat cells (fat cells will grow and grow and grow and have unlimited storage unlike the muscles and liver that have limited storage).
400g of carbs is around 1600 calories and most people are eating that just from carbs alone every single day.
Add in some protein, fat and alcohol to the mix and you have a daily average of around 2500-3000 calories.
If you don't already I dare you to track your calories EXACTLY (including finishing off the kids meals and everything you have at the weekend) just for one week, you'll be surprised at how many cals on average you're putting into your face on a daily basis.
Now consuming 1600 calories just from carbs wouldn't be a bad thing IF we we're using them as energy every single day (which is almost impossible unless you're an athlete or are training at very high intensity every single day for around 3-4 hours- again almost impossible).
If the average human is lucky they will burn around 800 calories (200g) of carbs per day,
Which means the other 200g are going to be stored as fat,
Every single day those 200g get stored as fat,
EVERY. SINGLE. DAY.
Now let's do some simple maths (complex maths were always beyond me at school) so you can see how easy it is for average Jo or Jane who lives a busy life commuting, working, commuting, parenting etc to pack on the unwanted lbs over time
1lb of fat is the equivalent to 3500 calories.
3500 calories divided by 4 (calories per gram in carbs) = 875g.
Based on the statement above (that the average human eats circa 400g carbs every day and burns 200g of carbs every day on average),
This would mean that 200g of carbs are left over which means they will then get stored as every day.
Which in English basically means that every 4-5 days you are laying down 1lb of fat IF you eat and live like the average human in the western world (busy life starting the day with cereal/toast with juice/squash/tea coffee with milk and sugar, mid morning snack of a wrapped bar/piece of fruit/biscuit/crisps lunch is a shop brought sandwich/pasta with another drink of juice/squash/tea coffee with milk and sugar, afternoon snack another bar of some kind or biscuit or piece of fruit and the evening meal is something like pasta or potatoes or chips with vegetables and meat/fish of some kind, not forgetting the odd glass or bottle of something exotic in the evening before a handful of sweet things before bed).
I'll say it again,
Every 4-5 days the average human being in the western world is laying down 1lb of fat.
That's a fact, accept it so we can move on to Part 2 which is the best bit:
HOW to use that stored fat (however much you have) as energy so you can look and feel lean, toned, strong, energetic and healthy.
Click here to read part 2.
If there's one question I get asked almost on a daily basis,