Things that you might need to buy

Do I need to buy protein powder, preworkout , p90x program, gym membership, creatine, books and etc ?

Fat loss industry = MULTI BILLION dollar industry. Some people offer magic pills, supplements just to boost fat loss and give you that desired body. A few of these supplements do work but have side effects, let’s look at some of them :

p90x, gym membership, crossfit – For fat loss, all these actually goes into Calories out region, as long as you do them , I dont see why not. However, some of the prescribed vids, exercises are not for NEWBIES and are too hard/ strenous and may cause injuries if you don’t rest enough. Never ever force yourself to do anything that’s too difficult go at it one step at a time. Be flexible and gauge yourself. Advance slowly and tailor your own program. For fat loss, simple aerobics/walk is usually a good calorie out machine, lifting weights aka resistance training is used to build muscles. Don’t do something that you hate doing, but also don’t judge an exercise before trying it at least 3 x. Don’t fall for idiotic ideas , a good example is spot reduction,  you can’t reduce that fat tummy by doing 200 sit ups a day, all you get is an injured back and neck, you have to keep maintaining that calorie deficit to lose all that fat and get that six pack.

Greentea – A few research been done on this supplement , apparently improves fat oxidation -> but you still need to maintain that caloric deficit.

Creatine – Improves ATP , but not necessary – good if you want to build muscles, get that extra rep. Not much side effects. Will add water weight.

DNP- It supposedly works but it’s an uncontrolled substance and is fatal if you take too much. It’s hard to gauge the accuracy of dosage. Not without adverse side effects. Don’t do it.

Steroids – This has been researched……… It apparently works which is messed up, but it has a lot of side effects and could stunt your hormone production in the future. Not reccomended unless you need Testosterone Replacement Therapy. More widely used to gain mass instead of fat loss and incorrect administration/ lack of Proper PCT can ruin your hormonal balance.

Caffeine – works as an energy booster and appetite suppressant .

Band surgery/ lippo – works but not without risks and failures.

Clen – Study showed it works but dangerous. Again an uncontrolled substance , not without side effects can be fatal.

Ephederine/ Ma Huang – controlled substance, not withoout risks, energy booster and appetite suppressant studies showed it worked better taken without caffeine. Can be fatal.

http://onlinelibrary.wiley.com/doi/10.1002/j.1550-8528.1995.tb00224.x/pdf

Food scale and books to record food and training and measuring tape- This is actually what you really need . You can weigh your food, apps like myfitnesspal, calorie king and record your training. Weekly measurements of your waist and hips are imperative.

 

Emphasis on fixing diet

Now that we know 75% of our deficit is determined by our diet, how do we make sure that we don’t screw up.

I mean that it’s easy to say that today I’m gonna eat so and so only which is about 1800 calories, but most of the time we fuck up. We stick to the food plan, then suddenly we crave for some junk food and we binge. It’s easy to point fingers and blame a person’s willpower is weak, not motivated and similar things like that, but most people can’t even explain wtf is happening and wrong.

When you eat food, your brain produces dopamine, a feel good chemical same as when you take cocaine.

Ref : Food reward and cocaine increase extracellular dopamine in the nucleus accumbens as measured by microdialysis

If we study an anorexic person, who’s dying and still refuses to eat ( which a normal person would regard as ridiculous), we can probably find answers.

Ref :

Dysregulation of brain reward systems in eating disorders: neurochemical information from animal models of binge eating, bulimia nervosa, and anorexia nervosa.

Avena NM1, Bocarsly ME.

Junk food exacerbates this problem, there are many things in there that actually fucks up your brain. The solution is to scale back from junk food as fast as possible. Slowly scale down the junk food : msg laden food, fat filled food (fried food), sweet stuff.

JUNK FOOD = Coke , Pepsi , POPs, potato chips, cereal , fried stuff, kfc, pizza, donuts, french fries, fruit juice, chocolate milk, sweet milk, hot dogs and ice cream. To sum it up , anything that’s sweet, fried, fatty and contains msg – could be classified as junkfood.

So what should you eat ? A lot of fibers, salad, vegetables, baked/steamed foods , baked sweet potato/ potato ( with no butter), boiled/baked chicken/beef/pork , oatmeal, fish, low fat milk,fish oil and apples/strawberries/oranges.

And yes, you are going to have to learn to cook and prepare your meals. Make it habitual to eat well, cook/prepare your food, avoid junk food like the plague, learn fasting .

The slower you lose it, the better….. Dont follow a crash exercise , diet regime like the biggest loser.

http://www.dailymail.co.uk/femail/article-2927207/We-fat-Former-Biggest-Loser-contestants-admit-controversial-regained-weight-endure-lasting-health-issues.html

You are going to gain it all back again in no time, if you dont make it a habit to AVOID junk food .

 You have to keep a food log, tabulating everything you eat and drink. You should also note the fullness of each meal, how long did it take before you feel hungry. Some meals can be more satiating than others, so don’t just go by the calorie table and start looking at the satiety index.

Skipping your breakfast is

So here are the things you have to do to clean up diet :

  1. Stop junk food, go clean asap.
  2. Cook your own food whenever possible, if you can’t cook you’re exposed to many additional calories/msg in the restaurants’ secret sauce, dips etc. Cook once in the morning, and bring a lunch/dinner box to work.
  3. Keep a food log, log what/how much you are eating. Note how satiated you are after each individual meal.
  4. You only need roughly 1-1.5g protein perkg of your lean body weight , much less than that if you have high body fat%. Get some salmon fish (non polluted) oils daily and avoid cooking oil (transfat).
  5. Skip your breakfast. EVERY DAMN DAY. Eat an 8-10 hour window. Fast at least 15 hours a day. You still need to count your weekly calories, intermittent fasting is not magic where you skip 1 meal and overeat  (cals) the other 2 meals.

Fat loss part 2

Now that you have learnt to count calories in minus calories out, you probably realised that you need to upkeep a constant deficit of calories weekly to lose that fat.

Now how big should that deficit be ? The ideal amount shouldn’t be too big or too small to make a difference. It should be roughly 10-25% of your maintenance calories. Maintenance cals are those cals that you burn daily from that calorie calculator ( with all your extra exercises inputted to the equation).That’s the hard part, making sure of that 10-25% of your calories every week. It’s not easy as just maintaining a net caloric deficit, but it has to be tapered down to 10-25  %. It can’t be too high, but not too low either. What this means is that we have to keep a food log and activity log.

If it’s too big, you will get sick, lose muscle , feel like crap.

How do I know a net deficit of calories will produce fat loss. can you prove it ?

Here’s a study link comparing low fat (with caloric restriction aka net caloric deficit) vs low carb. Both groups lost fat.

ref : Foster GD, et al. A randomized trial of a low-carbohydrate diet for obesity.New England Journal of Medicine, 2003.

What’s the speed of fat loss should I expect ?

We have to assume some things for this answer : assuming you have maintenance of 2000 cals, and you cut out 20% of maintenance which is 400 calories daily. That’s roughly 2800 deficit calories a week. 1 lb of fat is about 2850 cals, so you will lose roughly 1 pound.

ref : http://www.zoeharcombe.com/standalone/1lb-does-not-equal-3500-calories/

Is it necessary for me to cheat on my diets ?

Studies say yes, make sure to trigger insulin release. Leptin decreases as you follow a net caloric restriction. Leptin is a hormone that’s proven to regulate the body fat, decreases as you lose that fat, zooms back up when you refeed those calories. It means one day a week, you should eat at maintenance to 10% above, the other 6 days deficit.

Ref: Effect of Fasting, Refeeding, and Dietary Fat Restriction on Plasma Leptin Levels 

, , , , , and

Acute and Chronic Effect of Insulin on Leptin Production in Humans: Studies In Vivo and In Vitro Jerzy W Kolaczynski

 

What’s most important in the fat loss program?

  1. CONSISTENT mental strength- motivation -> the ability to go after your goal everyday
  2. Acceptance of slipping once in a while -> You just climbed 200 steps of stairs and you slipped fell down lost 10 steps, you gonna give up the whole 195 steps or ?
  3. Measurements/ log your results . Weigh yourself and measure your waist and hip once a week at a fixed time (usually when you wake up). Your weight fluctuates a lot and doesn’t reflect the whole picture because of water.  If you are super fat more than 50%, initially you will find yourself losing a lot of weight more rapidly, then it will start to taper.
  4. Injury and sickness avoidance. Consult with your doctor first if you have a health condition.
  5. Sleeping enough. When you do resistance training or HIIT, your muscle will be damaged, so you recover the muscles while resting.
  6. Start small and improve, and don’t do drastic changes. The story of Jesse Shand, an internet troll who lost hundreds of lbs, showed that making baby steps do work. https://www.youtube.com/watch?v=8svuSIYQu74

If you can lose 1 lb a week of fat, to lose 20 lbs, you will need 20 weeks. That’s a whopping 5 months. You need to keep logging in that caloric deficit constantly for a whole 5 months, so having a ‘doable’ exercise program and diet program for a whole 5 months is imperative.