4 of 12: The 12 Fat Loss Transformation Foundations

The following selection is taken from writer David Robson (BodyBuilding.com). Each post will contain a new foundation from his article, "12 Fat Loss Transformation Foundations for your Future Physique"

Foundation 4: Maintain A Well Balanced Diet

Steady, consistent fat loss probably results more from sensible eating than any other variable. As mentioned, to elevate one's metabolic rate to encourage an around-the-clock fat burning effect, we need to build muscle and train with weights to stimulate this and, directly, the metabolic process. However, to achieve the energy levels needed to maintain sufficient training intensity and to recover from our intensive workouts and grow we need enough high quality nutrients interspersed throughout the day. Protein, carbohydrates and fats along with a wide variety of vitamins and minerals are to be consumed and a good balance of each is to be planned for.

To lose body fat it is important to ensure that we do not eat too many of the wrong types of nutrients. People often become caught up in limiting overall calories when the real problem lies with the types of calories we consume. One of the major barriers to maintaining low body fat levels is the craving for carbohydrates many people have. A nutrient that is comforting - due to the positive effect it has on specific brain chemicals such as serotonin and dopamine - necessary for energy production and easily stored as body fat if over-consumed it is often hard to strike the correct balance between eating enough carbohydrates to fuel our workouts and to support day to day living, while discouraging its transformation into body fat.

Whenever we eat too many carbohydrates - especially those that cause a rapid output of energy such as the simple variety which include cakes, sweets and some fruits - we cause insulin to be released, which, in turn, transforms these carbohydrates into glycogen to be stored for future use. The problem is, if we already have sufficient glycogen stores then any excess will be transformed into body fat and stored as such. And this is one reason why bodybuilders - and those who wish to success with their body transformation - often include almost as much protein as they do carbohydrates in their diet.

 
Excessive Carbohydrate Intake, Especially From
Sweets And Cakes, Results In Increased Fat Storage.

As a nutrient that requires more energy to process and which is instrumental in building the muscle mass needed to increase metabolic rate, protein is important for fat loss success. A good diet, therefore, might include around 40 percent protein calories, 45 percent carbohydrates with the remaining coming from essential fats such as specific oils (including olive and Omega three fish oils), avocado and nuts. Eat around six meals per day comprised of the above nutritional profile and avoid carbohydrate consumption after 6:00 pm to further accentuate fat loss success.

ATLAS NEWSLETTER - Issue 6

3 of 12: The 12 Fat Loss Transformation Foundations

The following selection is taken from writer David Robson (BodyBuilding.com). Each post will contain a new foundation from his article, "12 Fat Loss Transformation Foundations for your Future Physique"

Foundation 3: Do Cardio

Although weight training is essential for increasing one's metabolic rate, cardiovascular activity is also, when used in conjunction with weights, will further assist fat loss efforts. The major problem with cardio, it appears, is that it is often overused. Those desperate for fat loss will readily associated aerobic training with weight loss. If you look at the physiques of those who exclusively train aerobically, although they are generally slim, they have a soft appearance with very little tone.

Contrast these 'athletes' with bodybuilders and generally you will see a vast difference in physical appearance: the bodybuilder will usually have lower body fat levels and, almost always, better muscle development. The reason for such a difference is that the bodybuilder will balance out his cardio work with weight training, which will be prioritized ahead of aerobic activity. For body transformation success it is important to include cardio at levels which will target body fat without interfering with recovery from weight training workouts and muscle growth.

Three 45 minute moderate intensity output (around 70 percent of maximal heart rate) cardio sessions per week - first thing in the morning on an empty stomach - is a good start. Be sure to monitor your progress to determine whether this level is suitable for your individual needs - you may need to increase or decrease this amount accordingly. So long as your body fat levels are falling and your body is looking tighter with no apparent muscle loss you will be on the right path.

 

Monitor Your Progress To Ensure Your Body Fat
Level Is Falling With No Apparent Muscle Loss.

2 of 12: The 12 Fat Loss Transformation Foundations

The following selection is taken from writer David Robson (BodyBuilding.com). Each post will contain a new foundation from his article, "12 Fat Loss Transformation Foundations for your Future Physique"

Foundation 2: Train With Weights

This one seems pretty obvious but it is surprising how many people, when attempting to lose weight, will focus primarily on aerobic activities while relegating weights to supplementary status. To lose body fat one should never use cardiovascular training methods at the expense of resistance training. Given the mere presence of muscle tissue significantly raises the metabolic rate - including while we are resting - it is smart to build as much of it as possible so as to stimulate metabolic activity as frequently as possible. By encouraging our metabolic rate - how fast our bodies burn energy - to work faster while we are at rest (a complete state of inactivity where only our vital organs require the release of energy) we can continue the fat burning process long after completing our workouts.

It has been shown through the results gathered from many transformation success stories that anaerobic training - one form being weight training - is by far superior to aerobic training for increasing our basal metabolic rate (or the rate at which we burn energy when completely rested). While aerobic training will target fat while it is used, weight training will increase metabolic rate during and after its use, and build muscle to further enhance our metabolic rate. Muscle being a metabolically active tissue requires more energy to maintain compared with fat, which, in excess, is useless.

 
Weight Training Will Lead To Increased Muscle Tissue
Which In Turn Will Increase Metabolism And Fat Loss.

1 of 12: The 12 Fat Loss Transformation Foundations

The following selection is taken from writer David Robson (BodyBuilding.com). Each post will contain a new foundation from his article, "12 Fat Loss Transformation Foundations for your Future Physique".

FOUNDATION 1: SET GOALS

Without a solid plan in place very little, regardless of what health and fitness goals one hopes to achieve, will be accomplished. So before setting foot inside the gym and eating the first of your power meals as you embark on your body transformation, set aside some time to evaluate where you are now and contrast this with where you would like to be in, say, one year from now. Be specific with timeframes and have a defined picture of what you would like to look like and how you wish to feel at the end of your transformation (be aware, however, that once you have achieved your health and fitness goals you will need to have further objectives in place so as to maintain, or build upon, what you have already accomplished).

Document your goals and have them easily accessible - you will need to review them to check your progress. Further, these goals will need to be realistic and attainable: building muscles to rival Mr. Olympia, complete with three percent body fat levels, probably will not happen, ever, at least in this lifetime. Assess the body type you have and design your goals accordingly. If you are seriously overweight, be happy with steady weight loss and do not become discouraged if you appear not to be losing fat fast enough.

If you follow the guidelines provided the results you want will come. Design your goals with them in mind and do not stop until you have attained your ideal physique.