Bobby Portenoy’s Healthy Living Blog

The Weight Loss FAQ - Fat Burners

It is true that weight training helps you lose weight. Aerobics are not the only serious fat-burning exercises. Yes, resistance training can lead to increased fat loss. In fact, it’s crucial to understand that in addition to cardiovascular or aerobic exercise, resistance training is an important element in any effective fat loss program.
Muscle tissue is metabolically active in the body-in general terms, the higher your percentage of muscle mass, the higher your resting metabolism. Strength training will increase your lean muscle mass resulting in an accelerated metabolism; in other words, if you add more muscle, you’ll burn more calories. And this, of course, can translate into an increase in fat burning as well. So, in addition to the other health benefits associated with resistance training-increased strength and energy, healthy bone density, protection against injury, etc.- engaging in two or three brief and intense weight training sessions per week carries the major plus of allowing your body to burn more calories even while at rest!

There are many high quality sources of protein out there. Basically, anything that flies, crawls, or swims is going to be a good source of protein for you. In general, the calories you consume each day should consist of about a third of protein, unless you’re trying to gain some serious muscle in which case it could be more. Some of the obvious protein sources are chicken, turkey, fish, and tuna. Eggs whites and lean beef will also do the job. Some people like veggie burgers. Others like the old spaghetti and sauce routine, good for about 33 grams of protein per cup (though a less complete source of protein than those above). However, the amount of protein you consume every day should vary, depending on your lifestyle. For example, if you are somebody who exercises on the average of an hour per week, then you’ll need to nourish your system with about .7 grams of protein for every pound of lean body mass. So, if you have 140 pounds of lean body mass (this is after you subtract the body fat), you’ll need to take in 98 grams of protein per day.

If you are a more hardcore trainer who works out on the average of five hours per week, you’ll need to upgrade your protein intake to at least .9 grams per pound of lean body mass, which for the same person, would equate to 126 grams of protein per day. Not all protein sources are ideal for your fitness goals, especially if you’re aiming at a lean, healthy physique. Although chicken and fish is loaded with protein, it is also loaded with fat once you fry it. Try to grill or bake your chicken and fish and leave all the greasy fats for the rats.

So is weight training an effective way to monitor fat loss? It happens every morning when you mosey out of bed, somewhere between the time you take off that robe and the instant you step into the shower. For others, it happens immediately after a workout, as soon as you peel off those sweaty clothes and stand aimlessly in your birthday suit. Then, the big moment arrives. The excitement, the tension, it all forms a giant knot in your throat. This experience is a lot like playing the roulette wheel and you know you have plenty riding on this one. Hence, the numbers that come up can spree a variety of reactions. You step onto the scale in your bathroom and peek through your fingers at the fate staring back at you. To some, you jump up and down like you just hit the jackpot. Others shriek as if they’d just crapped out. Well, the scale is indeed a useful tool to monitor your weight-loss developments.

What other method is there to track specifically how much you’ve progressed in your endeavors to lose weight? Yet, the scale can be like a lousy personal trainer. It can be giving you bad information. In other words, do not become too dependent on this devilish, little device sitting on your bathroom floor. Here are two reasons why: Scales are not perfect. At any given moment, it can go from being your best friend to your worst enemy. If the scale isn’t tipping your way, it can throw your entire mental state off the mark. Scales can often deceive you into thinking you’re heavier - or lighter - than you actually are. In more cases, it’s the latter. And by thinking that you’re that far ahead of the game, the only one you’ll be fooling is yourself. Instead, try going by how your clothes fit on your body or how you feel internally than relying on some imperfect machine.

Take a picture of yourself at the beginning of the month and then at the end of the month to evaluate the progress. Obsession with the scale is not unlike other fixations - it’s certainly not healthy. Scales tend to dictate. Too many people are consumed with the numbers on the scale. It’s not unlike the scenario of a baseball player who is completely engrossed in his batters’ average. The average is just a number. He should be more concerned with winning the game. The same goes with the battle against weight loss. The goal should never be a number. If you become too concerned with reaching a specific number, by a certain time, it can lead to starvation, bulimia, malnutrition, many conditions that are not beneficial to your body or you’re health. Remember, the best scale you can have is your mind. If it’s telling you that the unwanted fat is disappearing from your figure like a dress on prom night, chances are that you’re right.

You can lose fat without sacrificing the lean muscle that you’ve built up in the gym. Truth is, any time you lose fat, you run the danger of cutting into muscle as well. It’s a tricky balance you need to strike, but the key is to drop as much fat while preserving as much lean muscle as possible. Here’s a few quick tips to keep in mind: * Be certain to get your protein in every 3 hours (this is key). Also, be sure to take some protein in before bed (no carbs though). * Try supplementing with L-Glutamine: it not only helps you get lean, it also seems to have a muscle-sparring effect in most people. * You can drop your carbs down pretty low to tighten, but don’t drop the good fats down too much. Supplementing with Omega 3s and/or flax seed oil can help. * You’ll want to consider cycling your calories if you’re not doing this already. See the Ultimate Muscle Mass and Anabolic Nutrition Programs for more tips. * Don’t make your diet too complex: lean protein is the key, processed sugar is to be avoided. * Remember, when you’re natural, it’s a tough job to drop fat and maintain mass. It can be done, but you have to go after it intelligently. Getting that constant influx of high-quality protein is really your #1 priority.

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