So, you want to shed some unwanted pounds? Maybe you tried and failed already. It's genetics. You have a syndrome of sorts. You let yourself go for a little while and barley recognize the reflection in the mirror now. Just had a kid; started a family. New job. Something cataclysmic happened to you recently. Whatever the scenario is you want to lose some pounds that have magically and mysteriously found their way onto your body - usually it not so appealing places. So how do you go about it? What's the secret formula? In the following lines of text I will go over the foundation of success for weight-loss and an overall healthier life-style. Having said that, I, will not be giving any magical voo-doo formula or witch doctor type pills or powders that will promise to melt poundage away. In fact it will be quite the opposite involving good old work ethic, determination and focus. At the bottom of this post, I, will provide you with an excellent weight-room program centered around weight-loss. I, will also include a Nutritional guideline geared towards weight loss as well as Supplement's that could be of interest while working towards weight loss.
Just like in any preparation for battle, contest, game, etc.
We should get to know our enemy a little bit. For us, our enemy is Fat. There are many different kinds of fats, but
each is a variation of the same chemical structure. All fats are derivatives of
Fatty acids and glycerol. A fat molecule
is also known as a, triglyceride. Now
the specific fatty tissue we are concerned with are known as Adipose tissue or
fatty tissue. It is the body’s means of storing metabolic energy over extended
periods of time. Depending on current physiological
conditions, adipocytes store fat derived from the diet and liver metabolism or
degrade stored fat to supply fatty acids and also glycerol to the circulation.
These metabolic activities are regulated by several hormones: insulin, glucagon
and epinephrine. The location of the
tissue determines its metabolic profile: Visceral fat – is located within the
abdominal wall (beneath the wall of the abdominal muscle) whereas, Subcutaneous
fat – is located beneath the skin; this includes the fat that is
located in the abdominal area beneath the skin but above the abdominal muscle
So out of that sometimes tough to understand scientific with a touch of Latin jargon. What did you just read/learn? Fat on the body – known as adipose tissue has two types of fats: Visceral and Subcutaneous fat. Visceral being under the muscles and subcutaneous being directly under the skin and above the muscles. Conclusion, you now know a little more on your enemy, fat. And you know exactly which kind of fat you are up against now, that would be the: Visceral & Subcutaneous Fat
Let’s discuss our enemy now a little bit further into detail. Especially now that it is narrowed down exactly to subcutaneous fat. Belly fat has gotten a mostly deserved reputation as an unhealthy fat. "Understand that belly fat is both visceral and subcutaneous," says Kristen Gill Hairston, MD, MPH, an assistant professor of medicine at Wake Forest University School of Medicine, Winston-Salem, N.C. "We don't have a perfect way yet to determine which [of belly fat] is subcutaneous or visceral, except by CT scan, but that's not cost-effective." Subcutaneous fat is found directly under the skin. It's the fat that's measured using skin-fold calipers to estimate your total body fat. In terms of overall health, subcutaneous fat in the thighs and buttocks, for instance, may not be as bad and may have some potential benefits, says Cypess. "It may not cause as many problems" as other types of fat, specifically the deeper, visceral fat, he says.Continue reading below... But subcutaneous fat cells on the belly may be another story, says Fried. There's emerging evidence that the danger of big bellies lies not only in the deep visceral fat but also the subcutaneous fat. Visceral or "deep" fat wraps around the inner organs and spells trouble for your health. How do you know if you have it? "If you have a large waist or belly, of course you have visceral fat," Whitmer says. Visceral fat drives up your risk for diabetes, heart disease, stroke, and even dementia.
OK, now that we have a good idea of what we are up against how do we battle it? It’s quite simple actually – well simply written and said. It is tough mentally and requires focus and commitment. It comes down to supply and demand really. You have a supply of this fat on you and the issue is you are most likely consuming more calories than you are burning. The first step in battling these fatty tissues is getting your diet under control. You need to burn more calories per day than you consume per day. Up in till you reach your desired weight/size. In our previous post Nutrition Advice we go into detail on what meals would be ideal for someone in this situation. The best part about this setup is, you still have options for your 3rd meal or after work activity’s. Now, the second step is where the work-ethic and determination come into play. You are going to need to commit yourself to a regular training program. Think of it as just getting your heart-rate up for an extended period of time a few times a week. It’s that simple! In our previous posts we go into detail of how to train: Chest, Arms, Shoulders, Back, Core and Legs. We even give insight of how to turn it up a notch by involving circuit training into the mix to elevate your heart-rate. Have a look at those other blog posts and give them a shot! You might just find the answers you are looking for in them! Besides what’s the worst that can happen? You get more education on the road to the healthier you?
As I mentioned earlier I would provide a program. Since we have provided the actual workouts in other blog posts. What I will do is discuss an example schedule, suggested calorie intake and a handful of supplements. Now, having said that this is a very general outline. As every single person is different along with their specific health and fitness needs. I strongly suggest you seek professional help from a personal trainer (which I am) that will work with you on your specific needs. Look into Online personal training as it is very cost-effective and you have access to a personal trainer via the internet (e-mail). We offer online personal training at Performance Training for a low cost of $49.95 for a 6-8 week service. Check our training page for more information.
Suggested Weight-loss program:
· Monday: Chest
· Tuesday: Legs
· Wednesday: Core
· Thursday: OFF
· Saturday: OFF
· Sunday: Chest
*Then follow the pattern into the next week(s).
Nutritional Guidelines (Daily)
· 1700 – 1900 calories
· 1 – 1.5 gallons of water
· 112.5 – 150g Carbohydrate
· 75 – 100g Protein
· 37.5 – 50g Fat
*Look for foods with excellent sources of vitamins and minerals as well.
· Protein – Dymatize Elite Whey
· Shake/Smoothie mix – Body by Vi
· BCAA – Dymatize BCAA
· Theromgenic – Hydroxycut
· Vitamins and Minerals – MultiPure
*Note, these are merely a suggestion. And, I strongly suggest you seek professional health and fitness care to develop a program and suggest supplements based on you and your needs.
Just like that there you have it a road map – a plan to the new you. You are now armed to the teeth with knowledge and have a plan to follow to get you to the end of the tunnel! It is up to you and your work ethic, determination and focus to move on to the new you. Remember, I can only bring you to the door; you’re the one that has to walk through it.
Tags: fat fat loss weight loss subcutaneous fat visceral fat
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