Sunday, September 18, 2011

Losing Fat

This is every ones question these days. "How do I loose fat?" or "How do I get rid of this spare tire?". The simple answer is that you need a combined regimen of eating healthy and exercising. There are no, repeat after me, NO MAGIC FAT LOSS METHODS OR PILLS.
With that being said let us get back to the workout and eating plans. We will focus on the eating plan first, this is where a majority of your fat loss will come from. The first rule of thumb is when you wake up drink 16oz. of Water. A Swedish Research team discovered that if you do this once you wake up you will experience a 24% increase in metabolism for the first 90 minutes of your day. Now in our diet we want 40% Protein, 40% Carbs, and 20% Fats (mostly unsaturated). I will leave the calculations up to you but good foods to look into are.
Primary Foods:
  1. Lean Meats, Chicken, & Fish
  2. Whole Grains
  3. Fresh Fruits
  4. Fresh Vegetables
  5. Low fat Dairy Products, remember to read the label
Foods to Avoid:
  1. FAST FOOD or Restaurant Food
  2. High Fat Meats
  3. Bleached Grains
  4. Canned or Frozen Fruits & Vegetables
  5. High Fat Dairy Products
  6. Anything with High Fructose Corn Syrup or High in Sugar
HOWEVER, let yourself have one "unhealthy" meal a week, this is to act as an incentive to keeping with your diet.
The workout plan is what will help you tone your body and ignite your metabolism. You will want to be doing both Cardiovascular and Muscular Loading in order to get the biggest benefit. An alternating plan of Cardio one day, Lifting the next works best. For cardio I prefer wind sprints as I get bored with distance. Here is an example windsprint routine for the first two weeks of your workout. As you progress, add reps to each set every week. By the end of the last set you should feel like you could not run another.
Cardio Workout:
  1. Sprint @ 70% max speed for 60 seconds, 4 reps, rest for 180 seconds between reps
  2. Sprint @ 70% max speed for 60 seconds, 3 reps, rest for 120 seconds between reps
On days that you do not do cardio you should be lifting. Since you are working your legs out the most when you run we will focus on lifting for the upper body, back, and abdominals. Here is an example workout for these muscle groups. For these exercises you should use weights that will leave you barely able to complete the last rep of the last set. Remember you can add weights to the back or abs exercises too once you become comfortable with them.
Lifting Workout:
  1. Dumbbell Bench Press: 5 sets, 5reps
  2. Dumbbell Flys: 5 sets, 5 reps
  3. Dumbbell Curl: 5 sets, 5 reps
  4. Tricep Extensions: 3 sets, 5 reps
  5. Lat Pulldown Bar: 3 sets, 5 reps
  6. Back Hyperextensions: 3 sets, 12 reps
  7. Roman Chair Knees to Chest: 3 sets, 12 reps
  8. Roman Chair Leg Lifts: 3 sets, 12 reps
  9. Double Crunches: 3 sets, 15 reps
Try and Workout 6 days a week (if you are already fit), with the 7th being your rest day. For example
Cardio: Monday, Wed, Fri
Lifting: Tuesday, Thurs, Sat
Follow this plan and I guarantee you will see results. I have been using it for three weeks and i am already seeing great improvements.