Eat more to burn more: The method of maximizing fat lossBy
They develop the leanest, most muscular and aesthetically pleasing bodies in the world. This group represents about 1% of the global population.
The rest of us can train like athletes, but you must ask yourself whether your body is ready for the physical stress that is required to achieve such a lean physique.
Nutrition is the number-one focus when one sets a goal to accomplish weight loss and fat loss.
Exercising is very important, but exercise alone won’t provide the results you want if you maintain a lousy diet and fail to consider basic calorie tracking.
There is no one-size-fits-all approach to achieve the results that you are looking for.
The amount of cardio required might be different during your peak phase, and your cardio efforts should decrease when your focus is on the hypertrophy phases.
Before you get to the point of cardio or hypertrophy training, you need to ensure that your body’s viscera is functioning and muscles are stabilizing correctly.
We live in an environment where we sit more then we move our bodies, and we must adjust accordingly. Professional therapists treat forward-headed body postures, internally rotated shoulders, and a posterior tilt of the hip more often today. All of these positions can cause pain in the neck, shoulders, upper back, lower back, hips, and knees. Add poor nutrition and loss of motility and mobility in the viscera, and you can easily experience a loss of optimum function.
How do I build a lean physique?
My career has been built in athletic endurance. Hence, I specialize in work with individuals who seek to develop a lean physique, not bulky body builders.
When I work with individuals who have managed effective movement principles, proper breathing, and joint centration [link], I do prefer to implement the movement methods of the German Cluster Training. This is an interval approach in which a set of three exercises are combined and repeated three times before one progresses to the next set. This is a natural approach to interval strength training.
Cardio training plays an important role as well, but not through the long, extended trainings approach. Rather, the cardio approach trains your energy system. Studies have confirmed that the interval trainings approach burns not just the most calories but also the most fat calories overall.
Thus, the 3R2S System will help you progress in your program and fine tune the approach that will work best for your body type and help you reach your goal objective. The 3R2S System incorporates changes in rest, repetition, resistance, sets, and speed. These are the components that will help you improve and vary your fat burning and weight loss program.
Nutrition plays a very important role at the same time. You need to create a calorie deficit.
The best way to calculate your caloric requirements is with the Harris Benitic Formula. This is the only formula that considers your age, height, sex, decrease in metabolism through aging, and your current weight. This calculation will reveal your Basal Metabolic Rate, or the calories required per day. Some adjustment will be considered depending on your activity level.
However, in the industry I often see many following the eat-less-and-don’t-exercise approach.
The Wrong Way: Inconsistency with both approaches
Neither diet nor exercise deserves more emphasis within a fat burning weight loss program. Both need to be incorporated.
You must have heard that “Diet’s don’t work,” and this is correct. Diets don’t work if you don’t follow them and if you go on and off and expect results regardless of your commitment level. Also, diets alone don’t work if you want to change your body shape.
Losing weight is a great goal to have. When you come to the point where you start a weight loss program, you are probably thinking about reducing the number on the scale. But I bet you also desire a change in your body shape as well.
Diets don’t change your body shape if you don’t work out; you need to mold and form your body at the same time. If you don’t, you are just reducing your current body shape in size.
With the approach of cutting calories only, you just lose some mush around your body. While you do look better in your clothes, when you take off your clothes, your body looks the same as it did before, lacking the definition, athletic tone, and strength that you are aiming for.
The right answer is a 100% focus on diet and a 100% focus on exercise. Both are equally important when you are in a fat-burning weight-loss phase.
Stay focused and expect results!
P.S. The Easy and Simple Weight Loss program is open. We have only 1 spot left.
P.P.S. I would like to share a message from a client who followed the program by herself:
Jess has been telling me to get in touch with you for quite some time, but I’ve been procrastinating, partly because I had a setback in my program over the holidays this past year. My weight loss plan became a disaster, but I wrote myself an essay about why I can never, ever, do that again. Now I am back on track, having lost 10 of those offending returned pounds already.
I want to tell you, though, that you are my hero. Thanks to you and to the invaluable assistance of Jess, my weight is down 55 pounds from where I started in May 2011. I had been down 70 pounds, but I backslid. That’s okay, though, because I have the confidence to continue to eat a healthy diet, feel good, and lose the rest of it, for a total of 111 pounds (I started at 266, and my goal weight is 155. I am currently at 211. I am 5’6″).
Stefan, it would not be an exaggeration to say that you have significantly changed my life. Not only am I eating differently than I ever have before, not only am I feeling better than I ever have in my life, but I am also in the process of tapering off of my psych meds as a direct result of your diet!! Yes, I know that sounds preposterous, but it’s the truth.