Published by Winning Performance

Forget all about losing weight, in fact forget about even measuring your weight and concentrate on how you look and feel. Concentrating on losing weight is counter productive as you could well gain weight if you are building muscle through exercise. Exercise builds muscle, more muscle means more fuel burnt.

Generally when you lose weight you lose a combination of fat & muscle, therefore resistance exercise is essential to increase muscle mass & help to burn fat, (Muscle Is the furnace that burns fat.). Losing weight for some people seems difficult but it’s simple, when the expenditure of energy surpasses the available supply of energy from food (calories) the metabolism converts fat into energy to keep going - it’s that simple. This does not require a lot of effort only dedication on your part, get exercise where you can & keep the saturated fats out of your diet.

There are three lines of attack on fat: 1. Diet, 2. Supplementation of nutrients such as fat burners (thermogenics like Megabol CarboMax) & 3. Exercise. All three individually & jointly play a very real part in fat reduction. New research suggests that fat cells do not multiply after +-19 years of age. The cells just get bigger. Therefore fat kids have a higher likelihood of being fat adults.

See page * for a list of common foods & their percentage, fat content. Obviously by reducing the fat content of your total daily intake (get as close to 15% as possible) you will ultimately reduce your body fat content. Internationally, diets today are usually in the 35% fat range - far too high! When one considers the average Chinese has a fat intake of 11% due to the bulk of their food intake usually being rice (a thermogenic) which contains 1% fat, it is not surprising that you don't find too many obese Chinese. Therefore the key factor to maintaining a lean physique is simply to eliminate the high fat content foods from your daily diet. Obesity as a result of high fat diets has also directly been linked to breast cancer. Most breast cancer prevention programs simply reduce fat intake, the average weight loss being 3.2 kgs without altering exercise or using other diet programs.

For the best results you should maintain your intake between 11-15% fat calories. For instance, when using oil for cooking rather choose Virgin Olive oil. These are both high in medium chain triglycerides & are more readily burnt off as a fuel rather than laid down as fat. A simple routine when shopping is just to stay away from high fat foods & stick to low fat products such as skim milk. If it is not in the house, you can't eat it! Don't be misled by labels, read the small print because a lot of it is just hype. Another point of interest is that as fatty foods are dense, they cannot carry most of the essential vitamins, minerals & trace elements which are essential to good health. High glycemic index foods raise the metabolism & therefore help to burn fat. When you cook, use waterless cooking pots, NO aluminium cooking pots. Stay away from margarine rather use a little butter. Consider this: 3 spreadings of butter per day at +-2 grams each = 6 grams per day x 365 days x (your age e.g. 20) = 6 x 365 x 20 = 43.8 KILOGRAMS & you wonder where the fat comes from. It takes years to create an unhealthy body, but with the correct nutrition a lot less longer to repair the damage, roughly a year or two.

We all the know the famous "beer-belly" - an ounce/28.35 grams of alcohol contains nearly 200 calories, therefore limited alcohol consumption is essential to weight loss. Alcohol is a strange nutrient, it has virtually zero fat but acts like fat because it prevents fat from being oxidised. Since alcohol is oxidised in preference to fats, it appears to affect the diet in the same manner as an increase in dietary fat. These studies were conducted by the Swiss Indirect Colometrey Chamber.

The higher the body fat content, the harder the heart has to work to cope with the additional vascular system that it has to pump blood through. Low fat diets have been proven to reduce the risk not only of heart dis-ease & cancer, but also of diabetes & hypertension. If you have heart & cancer problems, cut all animal products.

There are now many proven nutrients in the form of vitamins, minerals, trace elements & amino acids that are fat burners, such as Megabol CarboMax. How these work is simply by raising the metabolism i.e. body temperature is increased which in turn increases the efficiency of the metabolism. This causes fat to be burnt off as an energy source, as well as the more efficient movement of nutrients in & out of cells. The other advantage when amino acids are used is that additional muscle tissue is formed since amino acids are the building blocks for muscle therefore your weight might remain the same, but in fact you have turned body fat into muscle provided you exercise regularly. Remember muscle is twice the weight of fat & is the furnace that burns fat. Muscle tissue has to be stimulated for hypertrophy (building) to take place - the old story no pain, no gain, so try & find an exercise routine that you enjoy. A mixture of aerobic such as swimming, walking, skipping and/or resistance (intensity training) such as weight lifting, climbing steps etc. is recommended.

Millions of women world-wide are battling with a form of body fat known as cellulite & usually this is the most targeted, diet related problem. Billions of dollars are spent internationally on creams, lotions, sponges, liposuction, massage & most of it, with little or no success. Why do theses systems not work? - Because there is no such thing as cellulite. In the late eighties, a Swedish doctor discovered that by attacking a common cosmetic problem (cellulite) & producing a remedy for it, that vanity would increase his bank balance to new heights. It was simple - for ten minutes before going to bed you would massage in a cream with a coarse natural sponge & the cellulite would go away. The only thing that went away was the Swedish doctor - last seen heading for an island paradise in his new Lear jet. Whilst massage will to some extent have raised the body temperature & therefore convert some fat to the energy chain, the positive results from this kind of treatment are minimal. There is no physical difference from the adipose tissue found under the skin to that of any other area in the body, although we do genetically tend to carry more fatty tissue in certain parts of the body. Since the skin is very elastic, but in certain parts of the body less elastic, you can get appearance differences such as the supposed cellulite. Still the best options to fat loss are diet, exercise & the correct nutritional supplementing.

Whole grain foods, fruits, beans & most vegetables constitute a good diet as they contain a lot of fibre, & are nutritionally rich & generally low in fat.

Exercise boosts the metabolic rate & will help to burn off fat as a fuel (see burner chart). The easiest way to achieve this is to exercise for 30 minutes, at least 3 times a week. Of course, more is even better. Whether this exercise is walking, jogging, running, swimming or resistance exercise like weight lifting, it involves major muscular motion & therefore fat is burnt off & muscle building results due to the stimulus of exercise. Consider 6 minutes a day of 6 exercises by 20 reps: say for a woman 8kg x 20 =160 x 6 = 960kg per day x 365 days = 350 400kgs per year = peak health & for men say 20kg x 20 = 400 x 6 = 2 400kg per day x 365kgs = 876 000kgs per year that will maintain peak health. Take a hot bath after exercise, this will keep your metabolism up for a longer period of time & help burn-off fat, particularly if you use Megabol CarboMax as a thermogenic.

The known fat burning nutrients trigger functions of various hormones which in turn stimulate/raise the metabolism. This is necessary for the retention of muscle mass & also vital organ tissue. These products are beneficial to overweight people who have an inefficient hormonal function especially in the form of insulin production. These nutrients have been shown in numerous human & animal studies to reduce body fat while increasing muscle mass. It is important to utilise a broad spectrum of fat burner nutrients since up to 30% of weight loss in most diets (without supplementing) is in the form of muscle tissue. The loss of muscle tissue is counteracted by using a broad spectrum fat burner supplement. Without a good exercise program in addition to the intake of nutrients, muscle growth will not occur. Instead, muscle will degenerate.

Normally an 80 kilogram athlete carrying 10% body-fat will use 7% of this fat as an energy source & a further 3% is essential for insulation & cushioning to his vital organs. Going below 7% body-fat is unwise for it can definitely be detrimental to your health. The 7% energy reserves weighs approximately 5.6 kg. At 9 calories per gram, it is worth 50 400 calories which is enough to sustain a 160 kilometre run. If one looks at glycogen reserves at 4 calories per gram, the glycogen stores would be worth 450 grams equalling 1 800 calories. As the body requires a minimum level of glycogen for muscle function, you cannot run on fat alone. Ideally then one needs a combination of good fats, MCT’s (Medium Chain Triglycerides) & glycogen in the diet since fats burn in the flame of glycogen. To sum up, most of the excess fat reserves are dead weight which affects your power to weight ratio & results in a direct drag on performance. Therefore keep your fat intake down to plus minus 15% of the total daily calories for a leaner, healthier, fitter, you. Good luck!

PERCENTAGE OF CALORIES FROM FAT IN COMMON FOODS

DO NOT EAT LIVER OR KIDNEY AS THEY can contain HIGH conncentrations of TOXINS

BREAD, CEREALS, RICE & BEANS

Breads (baked without shortening), cereals, pasta, rice, corn & beans are nutritious sources of low-fat calories, and, together with fresh fruits & vegetables, should form the core of your daily diet. Adding oils, butter or margarine, greasy spreads, or whole milk (48% fat) substantially increases their fat content.

CORN FLAKES 1%

WHITE RICE 1%

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