Cut the B.S. Diets: Part Deux28 lbs LOSTso farJuly 21, 2008 by Israel Lagares | 16 comments
What I would recommend for a meal schedule is something like this, for a ‘normal’ day - adjust the times as I go … since I’m just writing to the average person. This is more in tune with my personal goals at the moment but you can adjust to fit your life. Or not use it at all. It’s up to you.
6:15 – Morning cardio Meal ~200 cals– Protein shake, or something high in protein and low carb, either before or after your morning cardio. Depends on your stomach.
* 6:30 – Hop on treadmill for 30-45 mins, low speed, full incline *
8:00 – Breakfast, ~500 cals – heavy on carbs, with protein and fish oil or other supplement for fats.
10:15 – Mid-morning snack, ~300 cals – moderate carb, high protein, little fat
1:00 – Lunch, ~600 cals - moderate carb, high protein, little fat
4:15 – Pre-workout meal ~600 cals – mass/weight gain protein shake OR high carb snack with some fat and protein
* 5:15-5:30 WORKOUT *
7:00 – Post workout shake ~400 cals – My recommendation is a protein shake, with 2-3 scoops of dextrose (or gatorade powder) for quick absorption of calories.
8:00 – Post workout meal ~500 cals – Protein and healthy fats! Boiled chicken, vegetables, lightly oiled with virgin olive oil or something similar. Your body will convert excess carbs into fat, you don’t want very much after your post workout shake! Vegetables, maybe a small portion of rice for some carbs.
10:00 – Before bed – this is a good time for casein protein, low-fat yogurt or cottage cheese, steak, something high in protein to help keep you anabolic instead of catabolic while you’re asleep.
That’s about ~2800 calories a day, adjust your meals accordingly (if you’re trying to gain weight, lose weight – of course, this is dependent upon your basal metabolism and not the recommended 2,000 calories a day!) Average person burns about 2500 calories, in my opinion, so this would work well for an above average person who does both cardio (going for a jog or treadmill), and does a weight training workout to maintain muscle, lose fat, and overall just get fit.
This is a very flexible plan and if you need more calories simply add more meals, I feel it’s better to consume food more often rather then bigger portions. +/- 100 calories over 8 meals makes for 800 extra calories a day, over a week that’s 4,000+ calories - and if your body doesn’t use them, what does that become? Fat! One pound of fat equals 3,500 calories - so think, for all the extra you eat gets added up over years, day in and day out. That could equal to 20-30 pounds a year (some days you’re active, some you’re not, Christmas you eat huge portions, but summer time you may never take the time to eat). Over 10-15 years, this number just keeps getting bigger and bigger until you’re very unhealthy, and unhappy with yourself. Make the change sooner, rather than later!
I talk about pretty bland meals, but you can spice things up accordingly … just think of what you’re trying to accomplish, staying high-energy (eating more carbs), staying lean (eating more protein), or pre/post workout if you don’t like shakes!
Remember, everyone has there own thing that works for them. The above may not work for you, but you won’t know that until you try.
What does your nutritional breakdown look like? Maybe you can share with us what you eat?
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Overeaters Anonymous (OA) Meetings - An Inside Look28 lbs LOSTso farJuly 19, 2008 by Israel Lagares | 6 comments
Editor’s note: This is a guest post from Jenny Clark. She primarily blogs about teaching and education related issues. She teaches 2nd grade in an urban Midwest school. You can see her blog at http://doinitjensway.blogspot.com.
First I’d like to say that I’m no expert on this. Please see the Overeaters Anonymous (OA) website www.OA.org for official information. Okay, now that that’s out of the way, I’d like to share my story. I’ve struggled with my weight, and had body issues for as long as I can remember. I remember thinking that I was fat as early as 1st grade. I went on the grapefruit diet when I was in third grade. I’ve since tried: the egg-banana-hotdog diet, anything a magazine told me to do, bulimia, Atkins, South Beach, medical research programs, poopy pills (they blocked the fat, but gave you the poops), and almost any other diet program you can think of. Regardless, my weight just kept increasing. I’ve had a few short lived periods of success, but in general, I’ve always failed. It didn’t make sense. I’m an over-achiever. I’m successful, why is it I couldn’t manage this?
Several years ago, I heard about Overeaters Anonymous meetings. I attended a couple of meetings… cried, listened, read, and decided that it wasn’t for me. I wasn’t ready yet. Finally, this summer, I’d had enough. My doctor had started mentioning my weight at every visit. I was constantly worrying that I would have a heart attack, and felt terrible. I decided that things had to change. I decided to approach this from all my angles. I went to my doctor and got some blood work done. I started seeing a therapist, I’ve met a couple of times with a nutritionist, I started reading, exercising, and I began attending OA
meetings.
It started out rather uncomfortable. Overeaters Anonymous was definitely the hardest. It was hard just to get to the meeting. At the meeting it was hard to speak. It was hard to believe that I was in the right spot. I spent a lot of my time at those initial meetings judging the other people. I sort of knew I was in the right place, but I didn’t want to admit that I was the same as the people I was judging. Then, at about my 5th meeting, a person made a comment about stealing food from the families they were babysitting for. I flashed back to my babysitting years. I totally did that. I would eat little bits of lots of their food and try to put it back in just the same spot so it wouldn’t be noticed. Other people in the room also admitted to doing the same thing. It was then that it clicked. I was among people who, for whatever reason, shared my story. We don’t, and probably never have responded to food like most people. Many of them have overcome their weight problems by working the OA program (not just short term- these folks have been successful for years, and they keep coming back to sustain their success, and to help us newcomers).
After that I got “abstinent.” In Overeaters Anonymous (OA), abstinent, means that you pick a food/life plan, and stick to it. They don’t tell you what to pick, you know your trigger foods better than anyone else. Just like in AA, you keep track of your abstinence. I’ve now been abstinent for 26 days. I thought it would be terrible. I thought I’d constantly be feeling sorry for myself. Honestly, there have been hard parts, but overall, it’s been the most freeing thing of my life. I’m not constantly thinking about food. I’m finally free to be me. I’ve spent my whole life eating to deal with a painful experiences, now, I’m finally dealing with life without eating. I’m finally finding my spiritual path. I’m finally finding my voice, and letting it shine. After a year of abstinence, a person celebrates their “birthday,” now I understand why.
The things I hear in OA, the people I meet, the literature I’ve read, has all been amazing (once I got over the initial discomfort). I feel like a new person. I know that I’ll always have people right there to support me when things are tough. There are no fees, there’s nothing commercial, just people in all different stages of recovery to support each other.
*Image Courtesy OA.org
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Seeing is Believing with WeightView28 lbs LOSTso farJune 3, 2008 by Israel Lagares | 21 comments
WeightView is a digital and personalized motivational tool that uses the power of visualization to help to achieve weight loss success! The site basically works like this: You submit your before photo, they send you back an after photo. You then use that as your motivation. Sounds pretty simple to me.
My first impression of WeightView is that it is a genuinely useful program. Looking at their results page shows many individuals that have submitted their before photos for editing. In one video interview a lady mentions how it actually helped her stay motivated, leading to weight loss. WeightView clearly states that “Seeing is Believing.” This is something that I strongly believe in. It’s the reason I have my old in-shape photos on my fridge and why I have my in-shape before pictures on my about page. I’ve actually considered PhotoShop-ing some photos.
They are clearly proud of the number of people that use their service, which is an impressive 60,000 and growing! That’s a lot of photo editing. I took the time to submit an old picture of my heavier days and am pleased to say that it only took them about 12 hours to turn around a digitally altered after photo. Here it is:
It’s supposed to be me 50 lbs lighter. It’s not ideally how I would want to look, but it’s a damn good start. To be honest, it’s uncannily close to how my real after 50 lb loss picture looks. The See Results section shows all of the folks that have tried the free service. Some are more stunning then others. I would like to see a member page where a member can add their REAL after photo. That would be cool.
Speaking of which, the site needs a more social aspect to it. With all of the press they have been getting, it would be a much stickier site if they had some form of user interaction on the site. As it stands right now a user submits their photo then leaves the site only to return when they get an email saying their photo is ready. Then they leave forever after saving the photo to their computer or printing it. There is no real reason to stay, unless you are curious how the site is evolving or want to submit another before photo.
The viral nature of the site is slightly touched upon with the tell-a-friend feature, but they need way more user/community interaction. Possibly adding a forum or some other social network type of functionality would help take the site to the next level. This would also help cover some of the costs of the site and the free nature of it. I’m not saying to charge for the service, free is good. What I am saying is that with more traffic they can turn themselves into a weight loss social network of sorts and make money from their traffic. Aside from some banners, they are relying on the online shop where you can find diets and other weight loss solutions and aesthetic products. You can find them all at the WeightView Mall.
Ultimately a website like this can only do so much, it is up to YOU to take action to lose weight. WeightView is a great motivator and could be all you need to get started losing weight and getting in shape. It’s a useful website presenting an innovative idea: the power of self-motivation through your own modified images, picturing yourself with considerably less weight.
Fake it till you make it, right? What do you think of the site? Have you heard of it or uploaded your own before photo?
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Fasting Diet: No Food, All Water28 lbs LOSTso farApril 1, 2008 by Israel Lagares | 40 comments
I have decided to test my inner strength by undergoing a grueling fasting diet. I won’t be eating anything and will only be drinking water and possibly green tea. I will however take a multi vitamin each morning. This isn’t something I am used to so it should prove to be a challenge.
Why am I doing this? I want to test my will power and test my body. I read and hear of countless people fasting for days on end and they live to tell about it. I plan on doing it for a few days at most. I have read of 2 week fasts. But that’s not something I am interested in doing. I will continue to exercise and go throughout the day as I normally would. That won’t change. I hope.
Now usually I would not do something like this, but I think it’s a welcomed shock to my system. I will make an update the minute I start eating again, which I hope isn’t until Saturday at the earliest. Wow, just thinking about the possibility of fasting for so long amazes me.
I guess we will see if I can last being stranded on a deserted island.
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6 Steps for Losing Weight at a Convention28 lbs LOSTso farMarch 9, 2008 by Israel Lagares | 18 comments
I picked up some ideas on how to continue on my weight loss journey.
Lifting Weights After Surgery28 lbs LOSTso farJanuary 2, 2008 by Israel Lagares | 6 comments
I am so glad that I can workout again. I haven’t been able to lift any weights since my appendix surgery in December. I wanted to and felt I could, but my doctor told me to lay off until January. Well, it’s January dammit and I’m back with a vengeance! There is nothing like lifting weights. Pushing, pulling, and balancing heavy weight is such a rush for me. Not only that, but it also helps with my morale and weight loss goals. Now, I must admit that I haven’t taken any official fat loss measurements. I have not had a doctor or medical professional, or even a fitness professional measure my body fat or any sort of measurements. I have done all of that myself. I plan on having my doctor do that in the coming weeks and I also plan on checking for diabetes. That’s a bit scary. More on that some other time.
Anyway, back to lifting weights after surgery. I have been looking forward to this day for a few weeks. It sucked pretty bad to go down when I did because I was in a good rhythm with my current work out routine. That one is an intense, short, fat burning, multi-joint exercise routine. I happen to like it a lot. It gets me going pretty quickly. I plan on continuing that for the next 3 to 4 weeks with one change to it. I will be adding squats 3 times a week to it.
Why more squatting? For starters, Mehdi from Strong Lifts just randomly contacted me introducing himself and recommending that I make that light tweak to my workout. I had never been to his site, but it is a good one. He has tons of fat loss and muscle building info, plus his ebook is off the hizzy! It has a great workout that he has put together, which I plan on undertaking after my current workout. Another reason I want to squat more is because I how great I feel when I squat. Squatting makes me stronger. Period. I used to squat 3 times a week when I played high school football. That was all year round. I didn’t always like it, but when I was done I felt great.
One of the good things about having had my appendix removal surgery is that it heals relatively quickly. That allows for lifting weights after surgery a lot sooner than a typical surgery. That may not seem like a benefit, but I suppose I am looking at the glass half full on this one. I will post an update on the success, or failure, of my new workouts.
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5 Ways To Keep Your Resolution28 lbs LOSTso farJanuary 1, 2008 by IronGuru | 10 comments
Everyone knows what the New Year means, and to be brutally blunt … it means failed dreams. Everyone hopes to change something about themselves, or make their lives a little better in some way, shape, or form with their resolution. Myself, personally, this year I just hope to do better than I did last. That’s all I ever make for a resolution, because I know I can stick to it.
Many people set unrealistic, and unachievable goals. Corporations, small-town gyms, health food stores, supplement stores, and most everyone else loves New Years for the reason that thousands of people are going to be buying new products, gym memberships, more “whole” or “organic” foods, and all this spins into people buying exercise equipment, clothing, shoes - everything that goes along with their resolutions.
Now, what happens to each and every one of these cardio-bunnies and wanna-be gym rats that show up for the first few weeks of the New Year? Well, besides the fact they take up space in the gym? … after the 15th or 20th of January rolls around, you never see these people again
And why is that?
They wanted to get “fit” or “sexy” in the New Year! I am going to share some ideas that everyone can follow to make sure that in 2008, they exceed their goals and prepare themselves for a even better 2009!
- Set an attainable goal!
I hate to be rude, and blunt, but if someone 150lbs overweight they probably won’t have a bikini-body for June. Instead, why not look better in current swimwear/clothing? Shedding 20, 30, or even 50lbs between now and then will make a HUGE difference to outward appearance. - Stay simple, get back to the basics.
As I repeatedly say in my articles, the simplest answer is usually the right one. Don’t make things more complicated than they need to be, if all a person does this year is cut their calorie intake by 1/3rd, do some easy cardio (walk an hour a day), and get the right amount of sleep - change will happen. These are easy goals, that hour walk might be 30 minute walk to work and back home? The hardest part is usually putting down the Cola and getting off the couch. - Find a partner!
No, this isn’t saying sign up at a new dating site … finding a workout partner is a great way to motivate yourself, because when my workout partner is too lazy to get up it does not only affect them, but my own workouts as well. I need a strong, dependable, and most of all - a workout partner I can trust. I put my life into their hands, imagine getting stuck under a 315lb bench press or quadruple digits on a leg press machine, very unsafe if I can’t squeeze out that last rep and get caught at the bottom, or half way. - Track progress
Many, many, many websites out there offer some form of logging or tracking of workouts. There are a few reasons I do this - for one, it keeps me honest. It’s also very inspiring, when you have a group of people following your workouts and they leave comments or suggestions. My personal motto is to better myself everytime I step into the gym, if I did not do more reps or more weight than the last time I did that exercise … I failed myself. The only way I know this is if I keep a log, I use the bodybuilding forums at IronMass, which is a very supportive community for beginners, with veteran fitness enthusiasts and beginners all helping each other. - Use a mirror, not a scale!
When someone says they lost some fat, or weight, people immediately ask “How much?” - well, that’s not always correct. What if you lost 15lbs of fat, but gained 5lbs of muscle? You really only lost 10lbs, but the muscle you put on will help incinerate even more fat. I generally step on the scale twice a month, the 1st and 15th. I keep track of this, and always weigh in at the same time of day (ie: right after I wake up, use the bathroom, and hop onto the scale before I get into the shower — naked, no extra weight just me). This gets rid of any fluids, or solids, you may have in your body that can affect the weight +/- a pound or two. That’s enough to not see a change between weeks, and make some people want to quit. That’s not the case, weight fluctuates depending on dozens of factors and may go up and down from Breakfast to Noon. Watch the trend — if I’m losing weight for 6 straight weigh-ins I figure I’m doing something right, but if I jump up a pound on my next weigh in - I won’t freak out, and wait 2 weeks and see where I am the next time. If I’m up more than a pound or two, then it’s probably time to change things up.
So with that all said; apply these very, very basic principles to your 2008 Resolutions (and comment with what yours is!) and I’ll see you at the beach!
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New Year’s Resolution: Kick Start Fat and Weight Loss28 lbs LOSTso farDecember 30, 2007 by Dennis | 24 comments
Let’s face it, you’re lazy. I’m lazy. We are all lazy. That is the first step in ultimate healing and change: acknowledgment. Now let us start the cycle of change with a little help from some weight loss catalysts. Here are some awesome fire starters that will ignite your internal body furnace and get the fat loss abilities that are innate to your body activated. No wimps allowed with these fat loss tips, so toughen up!
Fat Loss Tip # 1
The Morning After Pill: Your A.M. PRE-BRUSH Routine
Before you brush your teeth or hair, make sure to turn on your body’s engine. Don’t sneak in breakfast before this routine either, an empty stomach is better. As soon you roll out of bed stand up, spread your legs a little wider than shoulder length apart and reach up for the sky. Get a good stretch in this manner and re-align your bones and awaken your muscles. After that do this speedy day starter routine:
- Perform 25 shoulder width push ups
- Perform 25 close grip push ups
- Perform 20 Crunches
- Perform 20 weight-less Squats, use a broom stick if you like
- Perform 20 more Crunches
- Perform 20 Jumping Jacks
- Perform 15 Push ups, your choice of type
- Perform 20 more Crunches
- Perform 20 more Jumping Jacks
- Perform 20 more Squats
- Perform a Shower Marine!
NOTE: Perform all these exercises consecutive with as little rest as possible, 30 seconds at maximum. The point of the Morning After is kick start your day with a major sweat. You are starting your body’s fire on an empty stomach.
Fat Loss Tip # 2
Consume Fire Starter Foods
Proper ignition is key in any fire. Same holds true with getting your metabolism rolling towards optimal weight loss. So with that being said, implement these seldom considered diet and health aides.
- Cayenne – Simply put, Cayenne is pure gun powder. It pops viruses out your system and fortifies your little immune system soldiers. On top of that overall health benefit Cayenne is a metabolic dynamo, it’ll make you sweat and remember sweat is GOOD!Try to consume two teaspoons daily. Whether you mix it your vegetables or dump it on top of a chicken breast, no matter, just bury it down the hatchet.
- Ginger – Hard training can put a strain on your immune system. It is not uncommon for individuals pushing themselves hard during weight loss training to come down with nasty viral infections. The reason is simple: you are taken your body where it hasn’t been before and this shock to the system can leave your immune system reeling and open for invasion. This is where Ginger can aid. Ginger is a stomach healer. Ginger will calm down even the most upset stomachs. Besides its tummy benefits it soothes the throat. And if that weren’t enough, yes Ginger does get your metabolism activated. Burning calories and keeping them burning are what Ginger can do. Buy at least 2 pounds of Ginger. Take those two pounds and boil it in half a gallon of water (get the big pot from grandma) for 6 minutes on high. Let it sit for 9 minutes and pour into a big pitcher. Drink at least 3 cups a day. Chill it and bring it to work. As an added bonus Ginger kills yucky mouth germs!
- Lemon – Add it to water and let it cut the grease in your body. Lemons are a known catalyst in fat melting. Consume at least half a lemon a day and you could burn off a pound a week! Squeeze a lemon on your salad or over your chicken breast. I tend not to over recommend lemon because of the latest trend of individuals developing “Acid reflux” and other esophageal issues. I personally believe these people are predisposed because of years of damage with the consumption of fake, preservative filled juices. But nevertheless don’t let me get side tracked…this is a no wimps edition! Eat lemons and burn fat every second. The vitamin C laden lemon will also provide muscle and immune system support. So get sour and fit.
Fat Loss Tip # 3
Take on a Full Contact Approach
Fighting burns calories and that cannot be denied. An intense bout that utilizes all the limbs lasting 45 minutes can burn 1600 calories! But before you jump in the ring and get yourself knocked out perhaps consider investing in a pair of 16 ounce boxing gloves and a heavy bag. You can pound away your aggression, just imagine it’s your boss’s face (or your mother in law, ladies). Start out with a quick 3 minute shadow boxing warm up. Next, start pounding the heavy bag. Go at it for an intense 10 minutes and even get your elbow and knees involved for some vicious strikes. Eventually after four weeks work your way up to 20 minutes of pounding, just be careful not to slip on all the sweat that will be pouring out of you.
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Weight Loss Tips28 lbs LOSTso farDecember 27, 2007 by Dennis | 11 comments
These are seven quick weight loss tips to jump start your healthy New Year, and aid your New Year’s Resolution of losing weight.
Fat loss is important, REMEMBER THAT. That’s why I shy away from saying weight loss only. Changing the body’s composition from fat to lean muscle is the number one goal. Weight loss will naturally follow. Implement these quick hitter weight loss tips to your weight loss arsenal and see results. Good luck to everyone and keep those New Year’s Resolutions!
1. Chew more gum, try 4 sticks or pieces a day (try sugarless).
Method to the madness: If you keep your mouth engaged and chewing you cut the chance of filling it with junk. A fresh mouth is a clean mouth and keeping that feeling doesn’t involve Big Macs!
An added bonus is the extra calories you’ll burn chewing (not a lot I must admit) and not to mention the awesome jaw development you will enjoy. Happy chewing future Jay Leno.
2. Brush your teeth five times a day.
Same theory as the gum, the fresher your mouth the more effort it took to make it clean the less likely you will be to ruin it with overeating. Plus you’ll be all sexy with your new white teeth. Yipeee!
3. Eat 2 pounds of Blueberries a day.
As close to God’s food as possible. Good fiber source, tons of antioxidants…some benefits that scientist haven’t even uncovered yet. Blueberries are also excellent for eye health for all your four eyes.
4. Eat 2 pounds of unsalted, unsweetened mixed nuts.
Get super charged with Omega-3 fatty acids with almonds, walnuts, pecans, peanuts, etc. Lubricate your arteries with the right fats that nuts possess. Also enjoy nuts as a protein source. Mix them with raisin and dates for a pick me up.
5. Drink 7 cups of Green Tea, no sugar.
Cleanse your insides and detoxify. Antioxidants and a serene calming affect is what Green Tea offers. Drinking Green Tea is also a great way to take in more water, since its main ingredient is water, I’m a genius.
6. Eat green leaf salads, no dressing, just Olive oil twice a day.
Green Leaf vegetables provide iron, fiber, and essential vitamin and minerals. Some up your intake of spinach, watercress, and romaine lettuce. Salad is a key player in digestion and gives our bellies the right roughage needed to process our foods most efficiently. Use olive oil as the only topping. Olive oil is awesome on its own, I drink it right out the bottle twice a day.
7. Don’t drink any juice, of any kind.
While trying to lose weight do your best to reject juice. Unless you are “juicing” yourself with a processor and fresh vegetables and or fruits. My stance on this is firm, just take a look at the back nutritional label of your favorite juice. You will find the sugar content per serving to be 32 grams on the low and up to 45 grams. Too many preservatives as well. Concentrate, not from concentrate, who cares just stay away. I am a fan of pomegranate, cranberry, blueberry and raspberry juices but for the initial 8 weeks of your training program you should refrain.
Good luck and I have seven more Weight Loss Tips coming.
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Weight Loss with Flavorful Foods28 lbs LOSTso farDecember 23, 2007 by Israel Lagares | One comment
One of the major problems these days with weight loss diets is that the foods that need to be eaten on a daily basis are usually bland. This is very important because some people fall out of their diet regime due to the fact that they crave tastier foods (which are usually high in calories and fat). When you eat tasty and flavorful food, you get satisfied without needing other foods to satisfy your cravings.
Low calorie and fat content does not always equal bland food. Which diet gives you this? The Sonoma Diet does just that. This diet puts emphasis on flavorful foods, flavorful foods that will help you stick to your diet because they taste great. The diet was written by the Connie Guttersen, PhD. The Sonoma Diet consists of several recipes that will teach you how to create flavor filled meals using fresh, healthy foods. The ingredients were inspired by the Mediterranean diet, which are foods that are healthy for your body, flavorful with few calories, helping you loose weight.
These foods are also filled with nutrients, helping you maintain a healthy body. The Sonoma Diet is mainly based on the Top Ten Power Foods. These power foods include tomatoes, spinach, broccoli, whole grain foods, almonds, blueberries, bell peppers, grapes, olive oil, and strawberries. These ingredients are incorporated into the diet’s meals. The Sonoma Diet is organized into five meals per day: breakfast, lunch, dinner, a snack, and dessert. By the end of the day, all of your meals will cover the nutrients and vitamins your body needs for that day.
The diet is also quite lenient because it allows you to have tasty, healthy snacks and desserts such as apple blueberry tarts. There are organized meal plans when you join that will help you loose weight starting on day one. There are also useful tools on the site such as a meal planner and shopping list that you can use. You can also take advantage of their online community for support and other success stories. Signing up is simple, all you need to do is submit your specifications (weight, target weight, gender, height and age), providing them specific details will help them find what will work best for you.
Where to Get It: The Sonoma Diet Plan Online
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Starting the Day with Supplements28 lbs LOSTso farDecember 12, 2007 by IronGuru | 13 comments
For many people, starting the day means taking an over-the-counter (OTC) multivitamin, or vitamins, and various other supplements. After all this, it’s time to go to the gym to get in a early workout session or some jogging time. Well, what should a person really be taking in the morning?
First we have to see how training affects one’s body. If cardio is done early in the morning, I would advise a whey protein shake upon waking up with any fat burners to take, as well as multivitamin. Stressing highly on not eating, but rather drinking the whey shake to contrast the effects of catabolism during sleep (where body is repairing itself, but no nutritional calories available, body makes use of existing tissues). The body will stay semi-anabolic, or at least not destroying muscle, and expending stored calories.
Now let’s break this down.
First thing is first, and that’s to get some protein in your body. You’ve got muscle and you WANT to keep it! A whey protein shake like ON 100% Whey, along with dozens of other brands, is a good start.
Second is a multivitamin. The drug store may carry a good vitamin, but it’s not the best. If you’re a hardcore gym enthusiast or amateur athlete, then you cannot starve your body of anything less than Animal-Pak. Read the info, it’s a PACKET of vitamins and not just a horse pill. Optimum Opti-Men or Opti-Women are good, cheap multivitamins. Good thing about these is they are 3 pills to a serving for men, which means you can take one before early workout and then the other 2 with breakfast as normally.
Third is the rest of your supplement arsenal you want to use to obliterate fat, while I feel this is completely achievable without, and with, the use of supplements. Products like Green Tea Extract, Melting Point, Venom Hyperdrive 3.0, and complete supplement systems target this problem. Remember, supplements make up for a LACK OF. If you haven’t put forth 100%, how do you know what you’re lacking in?
Combining these things, and finding how they work for you will lead to a dramatic increase in overall fat loss. Working out on an empty stomach is brutally effective at destroying fat, and if possible to do within a half hour of waking up. It’s good to workout then, because cardio tends to be long and boring and I’m still half-asleep I don’t realize I’m walking until it’s over!
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