ultimate fat loss guide

1 Adapted from Muscle & Strength

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(Images only for reference purpose)

THE ULTIMATE FAT

LOSS GUIDE

Losing fat means something different to everyone.

Some are just trying to lose a few pounds, some

want to get a six-pack, and some want to be

absolutely shredded.

The goals may be different but the principles that

will achieve these results remain the same.

Follow this guide and your future will be filled with

smaller belts, better abs, and many more excuses

to take your shirt off in public


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The Fat Loss guide teaches you everything you need to know about

losing body fat while maintaining muscle mass.

Use this guide for your fat loss plan!

This Guide Teaches You:

How to understand your body type, and how it effects the way you plan your fat loss nutrition and training.

What macronutrients are, and the role they play in fat loss.

How calculate your macronutrient requirements and plan your diet around them.

How to choose the right sources of protein, fat and carbohydrates for fat loss.

Plan your own meals and complete diet to fit your time schedule and workout routine.

Choose the right type of cardio for fat loss and learn the differences between HIIT and MISS.

Learn the importance of weight training for fat loss and body composition.

What supplements can be used to increasing fat loss, and how to use these products effectively.


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Table of Contents This Guide Teaches You: ................................................................................................................... 2

Introduction ............................................................................................................................................ 5

Setting Goals ........................................................................................................................................... 5

Rate of Progress ...................................................................................................................................... 5

Individualized Approach ......................................................................................................................... 5

Definitions and Common Terms ............................................................................................................. 6

Determining Your Body Type .................................................................................................................. 8

Role of Body Type in Fat Loss .............................................................................................................. 8

Calories and the Macronutrients .......................................................................................................... 10

Calories.............................................................................................................................................. 10

Protein ............................................................................................................................................... 10

How Much Protein for Fat Loss? ....................................................................................................... 11

Fat ..................................................................................................................................................... 11

How Much Fat for Fat Loss? .............................................................................................................. 11

Ectomorph Bodyweight and Intake .............................................................................................. 11

Mesomorph Bodyweight and Intake ............................................................................................ 11

Endomorph Bodyweight and Intake ............................................................................................. 11

Carbohydrates ................................................................................................................................... 12

Carbohydrates and Performance ...................................................................................................... 13

Insulin ................................................................................................................................................ 13

Ketogenic Diets (Low Carb Diets) ...................................................................................................... 13

How Many Carbohydrates for Fat Loss? ........................................................................................... 14

Food Choices for Your Diet ................................................................................................................... 14

Lean Proteins .................................................................................................................................... 14

Healthy Fats ...................................................................................................................................... 15

Choosing Carbohydrates ................................................................................................................... 15

The Importance of Fruits and Vegetables ......................................................................................... 16

The Essential Eating Times (Meal Timing) ............................................................................................ 16

The Importance of Breakfast ............................................................................................................ 17

Pre-Training Meal.............................................................................................................................. 17

Post Workout Shake .......................................................................................................................... 17


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Post Training Meal ............................................................................................................................ 18

Before Bed ........................................................................................................................................ 19

Putting the Plan Together ................................................................................................................. 19

High Carb Days ...................................................................................................................................... 20

How Many Carbs? ............................................................................................................................. 20

Adjusting Total Calories .................................................................................................................... 21

High Carb Day Frequency .................................................................................................................. 21

A word of advice: .............................................................................................................................. 21

Cardio .................................................................................................................................................... 23

HIIT (High Intensity Interval Training) ............................................................................................... 23

MISS (Moderate Intensity Steady State) ........................................................................................... 24

How Many Sessions Per Week? ........................................................................................................ 24

Fasted Cardio .................................................................................................................................... 24

Weight Training ..................................................................................................................................... 25

Importance of Muscle for Fat Loss.................................................................................................... 25

Weight Training for Fat Loss ............................................................................................................. 25

Abs Training ...................................................................................................................................... 26

Sport Nutrition and Supplementation .................................................................................................. 28

Whey Protein .................................................................................................................................... 28

PRE-WORKOUT SUPPLEMENTS ......................................................................................................... 29

EFAs ............................................................................................................................................... 29

Using Caffeine Properly (stimulant) .............................................................................................. 29

Green Tea Extract (Fat Burners) .................................................................................................... 30

Capsaicin (Fat Burner) ................................................................................................................... 31

Arginine (muscle pump): ............................................................................................................... 31

POST-WORKOUT SUPPLEMENTS ...................................................................................................... 31

Creatine (strength and power boosters) ...................................................................................... 31

BCAAs Not Just for Muscle Growth ............................................................................................... 32

During Meal Times: ....................................................................................................................... 32

Can’t do without fried food? ..................................................................................................... 32

Can’t do without carbs? ............................................................................................................ 33

Can’t resist your cravings or temptations? ............................................................................... 33

Moving Forward .................................................................................................................................... 34


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Introduction

Fat loss is a biological process that does not need to be shrouded in mystery. It is not as easy as

some of the gimmicks would have you believe but an understanding of the processes that lead to fat

loss will allow you to make the correct decisions to get you where you want to be.

This guide contains everything you need to achieve real, dependable fat loss. There are no quick

fixes here. This is only for those that are willing to put in the work and reap the benefits of that

work.

Setting Goals

Before you even get started on a fat loss plan, the first thing you want to do is to set goals for

yourself. This goal could be to lose 30 lbs. or it could be to see your abs. Whether your goal is to lose

a certain number of pounds or to just achieve a certain look you will need to set a reasonable period

to achieve this. If you do not set a period, there will be no sense of urgency when trying to make

progress.

Rate of Progress

When it comes to the rate at which progress can be made fat loss is far different from muscle

growth. Whereas building muscle is a slow process, fat loss can take place at a rapid pace. We have

all seen the commercials that promise to help you lose 10-20 lbs. in a few weeks. While it is entirely

possible to lose huge amounts of weight in short periods, this is not what we are aiming for.

Losing weight too quickly will lead to muscle loss. Losing muscle on a fat loss plan will only result in a

lower metabolism, a less attractive physique, compromised health, and ultimately a higher chance

that the weight lost will be put back on.

On any fat loss plan, you should strive to lose 1-2 lbs. per week. This rate of loss will ensure that all

weight losses will be fat and not muscle tissue. This will also make sure that progress will continue

without a metabolism stall.

Individualized Approach

One common theme you will see as you read this guide is that fat loss is best maximized with an

individual approach. To get the best possible results a cookie cutter plan will not do. Many things

must be taken into account when putting together an effective plan. This guide will show you how to

make adjustments based on your individual body type.


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Definitions and Common Terms

Calories - Calories are a unit of measurement used to describe how much energy value is in food.

Excess calories that are not used as energy are stored as fatty tissue within the body.

Micronutrients - Micronutrients are nutrients that the body only needs in trace amounts. Examples

of micronutrients are most vitamins and minerals.

Amino Acids - Amino acids are the compounds that make up proteins. They are commonly referred

to as the building blocks of protein. Different types of proteins vary in the types and amounts of

amino acids that they contain.

Glycogen - Glycogen is carbohydrate stored within the human body. When carbohydrates are

ingested, they are stored within muscle tissue and liver as glycogen. Glycogen is a primary energy

source for the body.

Metabolic Rate - Metabolic rate refers to the rate at which a person's body uses energy. A higher

metabolic rate will use energy more quickly, leading to a leaner physique.

Protein Synthesis - The process through which amino acids are arranged into proteins. Protein

synthesis is the process of muscle growth.

Anabolic (Anabolism) - Anabolic is the state of muscle growth. If you are building muscle you are in

an anabolic state.

Catabolic (Catabolism) - Catabolic is the state of muscle breakdown. If you are losing muscle you are

in a catabolic state.

Aerobic - Aerobic exercise is exercise that requires the presence of oxygen.

Anaerobic - Anaerobic exercise is exercise that does not require the presence of oxygen.

Substrate - A substrate is any material or substance upon which an enzyme acts.


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How to understand your body type, and how it effects the

way you plan your fat loss nutrition and training.

Image courtesy of Govt. of Western Aust. Dept. of Health


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Determining Your Body Type

Role of Body Type in Fat Loss

When trying to lose fat body type is very important to both diet and training. Different body types

will require varying levels of calories, macronutrients, and training volumes. Before you can

determine how much to eat and how much to train you must know your body type.

Ectomorph. Ectomorphs (or ectos for short) are categorized by one word, THIN. The bone structure

of an ectomorph is very narrow. This means that ectos usually have a small rib cage, narrow

shoulders, and long thinner limbs. An ectomorph will struggle to add both muscle and fat, so adding

body weight is usually a slow process.

Even though ectomorphs will have difficulty getting bigger and stronger their typically fast

metabolisms give them a huge advantage when trying to get lean. When trying to get lean muscle

loss will always be a concern for the ectomorph.

Mesomorph. Mesomorphs (or mesos for short) are the genetic lottery winners. They are typically

athletic looking even with little to no training. Mesomorphs usually have wide shoulders and

somewhat thinner waists. One of the main characteristics of a mesomorph is that they add muscle

AND lose fat easily.

Although mesomorphs have genetic advantages, they are not immune to getting out of shape. If

they wish to maintain or improve their physiques, a proper training routine and diet must be

employed.

Endomorph. Endomorphs (or endos for short) are somewhat the opposite of an ectomorph. They

have a wide bone structure. This means that an endo’s rib cage, shoulders, and waist are usually

wide. An endomorph will gain both muscle and fat very easily. Because of this most endomorphs

struggle to maintain a lean physique.

Although it is harder for an endomorph to get lean, it is not impossible. Also, their body’s ability to

add and maintain muscle tissue gives them a big advantage when losing fat.


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What macronutrients are, and the role they play in fat

loss.

How calculate your macronutrient requirements and

plan your diet around them.

How to choose the right sources of protein, fat and

carbohydrates for fat loss.

Plan your own meals and complete diet to fit your time

schedule and workout routine


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Calories and the Macronutrients

The three macronutrients are protein, carbohydrates, and fat. Get to know them well. The ins and

outs of these nutrients are vital to losing fat. Each of these serves a particular function within the

body, so it is essential that they be supplied in the correct amounts.

Body type also plays a huge role in how your body reacts to these nutrients as well. Different body

types will have different recommendations for each nutrient and calorie intake.

Calories Most people are familiar with calories but few know exactly what they are. Calories are units of

measure assigned to foods to show how much energy it contains. Your body expends a certain

number of calories as energy every day. If you consume more calories than you expend, the excess

will be stored as body fat. If you consume less than you expend everyday your body will have to use

stored body fat to meet energy needs.

Proteins, fats, and carbohydrates all have calories. One gram of protein contains 4 calories, one gram

of fat contains 9 calories, and one gram of carbohydrate contains 4 calories. These are the calorie

recommendations based on each particular body type.

Ectomorph - Body weight x 16-18 = daily caloric intake

Mesomorph - Body weight x 14-17 = daily caloric intake

Endomorph - Body weight x 12-15 = daily caloric intake

This is not the whole story though. Not all calories are created equal. Calories consumed from

protein, carbs, and fat will not all be processed the same way within the body. Keep reading to find

out why.

Protein Proteins are unbelievably important molecules to the human body. Different proteins have different

functions depending on the type. Some are used as contractile proteins that allow muscles to

contract and lift weight. Other proteins are enzymes that cause chemical reactions within the body,

and some proteins can be used for energy.

On any fat loss plan, protein is absolutely essential to maintaining muscle tissue. When protein is

ingested, the body breaks it down into amino acids and sends it into the bloodstream. Once these

amino acids are in the bloodstream they will be taken up by cells within the body.

The body prefers to use protein for storage as muscle tissue rather than to use it for energy. Proteins

can be broken down and used for energy if the body needs it though. This process of synthesizing

glucose is called Gluconeogenesis (abbreviated GNG) because of protein breakdown is not preferred

when trying to maintain muscle mass.

Not only does this process result in the breakdown of muscle tissue but protein also yields less

energy per unit than carbohydrates or fat. So protein is best used as a substrate or building block of

sorts, rather than being used for energy.


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How Much Protein for Fat Loss? When trying to lose fat, protein intake should be set as follows:

Ectomorph - Body weight X 1.0 - 1.2 grams

Mesomorph - Body weight X 1.1 - 1.3 grams

Endomorph - Body weight X 1.1 - 1.4 grams

Fat Dietary fats are essential molecules that cannot be ignored in a fat loss plan because of the

important roles they play in many different bodily processes. Fat is the most energy dense nutrient.

Whereas protein and carbs both contain 4 calories per gram, fat contains 9 calories per gram. The

downside to fat is that it is easily stored as adipose tissue (fat).

An important function of fat is its role in the production of testosterone. One thing must be

understood about a fat loss diet: testosterone will be lower when calories are restricted. This is just

a natural response. The body senses that energy is in short supply and decides that less energy can

be “spent” on muscle growth.

Fat acids are a substrate for cholesterol, meaning that fatty acids must be available to create

cholesterol. This is important because cholesterol is eventually converted to testosterone. If fat

intake is too low, there will not be enough fatty acids available for optimal testosterone productions.

This will lead to an even lower level of testosterone.

When on a diet, fats do not serve as many functions as protein and carbs once a certain intake is

reached. Since fats are much more calorie dense than protein and carbs they are the easiest choice

to cut once it is time to get serious about fat loss.

The important thing is to cut fat intake when attempting to lean out, at the same time making sure

daily intake does not drop so low that testosterone levels are negatively affected.

How Much Fat for Fat Loss?

Ectomorph Bodyweight and Intake

100-150 lbs = 45-50 grams per day


200 lbs. and over = 55-60 grams per day

Mesomorph Bodyweight and Intake




Endomorph Bodyweight and Intake



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Carbohydrates

Carbohydrates (or carbs for short) are broken down into sugars within the body to produce glucose.

Glucose is a primary energy source that fuels the brain, muscle tissue, and organs. Glucose is

converted into glycogen and stored within muscle tissue where it is held until it is ready to be used,

such as during training.

Carbohydrates are extremely important to training since they are the primary fuel source for

working muscles. During weight, training the body uses ATP for energy. ATP is replenished through

something called the glycolytic pathway. This pathway converts glucose into ATP. Glucose

(carbohydrate) is obtained from the bloodstream or from carbs stored in the muscle tissue as

glycogen.

In the absence of sufficient carbs, your body will have to convert amino acids to glucose for energy.

These amino acids may normally be stored as proteins, so you could say that carbs are anti-catabolic

because they are “protein sparing”.

Carbohydrates are essential to keeping a fast metabolism. Leptin and other fat burning hormones

are directly related to carbohydrate intake and body fat levels. Leptin is a fat burning hormone that

serves many functions. One of the most important functions is the control of energy expenditure.

When food intake, and most notably carb intake is high, leptin levels will be high. This sends signals

to your body that it is in a fed state and this can cause your metabolism to remain high.

When food intake and carbs are low, leptin levels will lower. This will send signals to the body that

energy intake is low and the metabolism must be lowered to compensate for the lack of incoming

energy. When carbs are kept in the diet it will help keep elevated levels of leptin and other fat

burning hormones even when total calorie intake is low.

Carbohydrates also regulate muscle cell volume. You will notice that when carb intake is low your

muscles will appear flat and smaller, because cell volume is diminished when carbs are restricted.

This is because carbs are stored in muscle tissue as glycogen. Every gram of glycogen is stored with

2.7 grams of water. This can drastically affect the size of muscle cells.

When muscle cells are depleted, this tells your body that food is in short supply and it will take

action by lowering fat burning hormones. On the other hand, when carbs are kept in the diet they

will cause muscle cells to have more volume that will signal a fed state and result in a higher

metabolism.

Cell volume is also a primary determinant of protein synthesis for many of the same reasons. When

muscle cells are full and appear to be in a “fed state” protein synthesis will be higher than if muscles

are depleted and are starved for glycogen. As you see, carbohydrates must remain in the diet for

both muscle retention as well as optimal fat loss.


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Carbohydrates and Performance

Carbohydrates are a primary fuel source during training. Since glucose and stored glycogen are used

for energy, they are necessary for optimal performance. When glycogen is not available due to carb

restriction, the body will turn to alternative sources such as amino acids for energy. This will lead to

muscle tissue breakdown, but since amino acids are not converted to energy as efficiently as carbs,

performance will be hindered.

This results in lifting less weight for less rep while you are in the gym. If you are not able to train as

heavy due to energy needs this will surely lead to even greater muscle tissue loss. Therefore, if carbs

are not available it will have a double whammy effect on muscle loss. Muscle tissue will be sacrificed

to meet energy demands as well as muscle losses due to decreased training demands. You work

hard for your muscle so doesn’t let it all go to waste.

Insulin

Insulin is another very important reason to keep carbohydrates in your diet. Carb consumption

causes the body to release the hormone insulin. Insulin has gotten a bad reputation as of late

because it inhibits fat loss by preventing fat from being used as an energy source. I know what you

are thinking, “Why would I want high insulin levels if it inhibits fat loss?”. While this may sound like a

bad thing, the benefits of insulin far outweigh the drawbacks.

First off, insulin is one of the most anabolic/anti-catabolic hormones in the human body. Insulin

binds with the muscle cell membrane that triggers onslaught reactions that lead to growth. From an

anti-catabolic standpoint, insulin keeps the catabolic hormone cortisol at bay. One of cortisol

functions is to breakdown proteins (muscle tissue) and converts it to energy. When insulin levels are

high cortisol, levels are lower. This is the primary anti-catabolic power of insulin.

For the best results, insulin levels must be kept in check to optimize fat loss, but must not be totally

shunned because of all the benefits of muscle retention.

Ketogenic Diets (Low Carb Diets) Low carb diets or ketogenic diets have received a lot of attention in recent years. A ketogenic diet

typically involves lowering carbs to nearly zero per day and raising protein and fat levels to reach

calorie needs.

With the body not able to use carbohydrates for energy, it will begin producing ketones. Ketones are

a by-product of fat oxidation and can be used as an energy source instead of carbs. With less carbs

coming in insulin, levels will be lower which leads to a greater rate of fat burning. As we now know,

lower insulin levels are not always a good thing though.

Ketogenenic diets may sound like a good option at this point, which is why low carb diets have

become so popular as of late. The problem is that when carbohydrates are in short supply the body

will use amino acids from the diet as well as from muscle tissue and convert them to glucose for

energy.


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This means a greater amount of muscle loss. We all work hard for every ounce of muscle that we put

on, so while ketogenenic diets will allow you to lose a greater amount of fat in a short amount of

time, the result of your physique will leave something to be desired.

How Many Carbohydrates for Fat Loss? You have already calculated how much protein and fat you will be consuming every day. The only

thing left to do is figure out how many carbs you will be eating on a daily basis. This one is simple.

Whatever calories are left over after you calculate your protein and fat should be used for

carbohydrates. Just take the total calories that are left over and divide by 4. This will tell you how

many carbs you should eat every day.

Food Choices for Your Diet

Now that you know exactly how much to eat every day you will now need to figure out which foods

to eat. Contrary to popular belief, the type of foods you choose to eat is far less important than how

much you eat every day. This does not mean that choosing foods for your diet does not matter

though. Some foods are still better than other purposes.

Food choices do not make as much of a difference when it comes to fat loss and muscle growth

goals, but it definitely helps optimize total health. We all train and diet to look good, be strong, and

improve health. Do not neglect the health aspects of a clean diet since a healthy body will be much

more likely to perform better during training.

Lean Proteins When trying to build and maintain muscle mass, adequate protein intake is necessary. The best

choices for protein are lean animal proteins. Protein that is not derived from an animal source is that

it is considered an incomplete protein. This means that it lacks certain essential amino acids

necessary to build muscle. Here are some of the best choices for protein:

Chicken Breast

Turkey Breast

Fish (Salmon also contains healthy fats)

Milk (especially low fat or no fat)

Cheese (low fat or no fat)

Cottage Cheese

Greek Yogurt

Lean Pork

Lean Beef

Whole Eggs and Egg Whites

Whey Protein

Casein Protein


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Healthy Fats

Fats play many different roles within the body. Some fatty acids must be provided through diet since

they cannot be produced within the body. These are referred to as essential fatty acids. It is wise to

choose fat sources that contain high amounts of essential fatty acids. Here are some excellent

choices:

Fish Oil

Flax Seed Oil

Olive Oil

Nuts

Peanut Butter (without hydrogenated oils)

Almond Butter

Borage Oil

Primrose Oil

Salmon (also a great choice for protein)

Egg Yolks (also a great choice for protein)

One final note about choosing fat sources. Saturated fats have gotten a poor reputation but they still

have a purpose within the body, and therefore should be included in the diet. Problems only arise

from saturated fat intake when excessive amounts are consumed.

Trans fats, on the other hand, serve no function within the body are incredibly detrimental to health.

Trans fats (also known as hydrogenated oils) should be avoided as much as possible because of their

negative side effects.

Choosing Carbohydrates

Carbohydrates offer more practical food choices than both protein and fats. There are really two

main types of carbs to choose from complex carbs and sugars. Complex carbs will result in a slower

and steadier rise in blood sugar, while sugars will tend to cause a more rapid spike in blood sugar.

Many people have come to believe that sugar is one of the main culprits behind weight gain but this

is not necessarily true. Sugar will raise insulin levels higher than complex carbohydrates that can be

useful particularly around workout time. Raising insulin levels during training will decrease muscle

tissue breakdown. For health reasons complex carbs are recommended for other times of the day.

Here are some excellent food choices for carbohydrates:

Brown Rice

Sweet Potatoes

Red Potatoes

Oatmeal


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Whole Grain Cereals

Whole Wheat Pasta

Fruits

Vegetables

Beans

Whole Wheat Bread

Dextrose (a sugar great for post training)

Maltodextrin (a complex carb that spikes insulin like sugar, great for post training)

The Importance of Fruits and Vegetables

Fruits and vegetables are often left out of most diets. Even people that are health conscience and

serious training enthusiasts tend to leave fruits and veggies out of their diets. Most people avoid

fruits and vegetables because they do not like either the taste or think that they don’t serve a

purpose. This is simply not true. Both fruits and veggies are loaded with fibre and healthy

phytochemicals.

Fibre will promote regularity and help keep a healthy digestive system. This may not seem like it is

important to fat loss and muscle growth, but keep in mind that eating the proper amounts of

protein, carbs, and fat will not matter if they are not being digested and assimilated properly.

Phytochemicals are biologically active compounds that are found in fruits and vegetables. They give

fruits and veggies their disease fighting power. In fact, many phytochemicals are currently in clinical

testing as a cure for many different diseases. Once again I know you are thinking, “what effect does

this have on fat loss?” A sickly body will not be willing to give up any of its fat reserves so health

should always be a concern.

The sugar contained in fruit is called fructose. Many people have come to believe that fructose is

bad for you and will promote fat gain. This is simply not true. Fructose metabolizes differently than

other types of sugar but it is still a great choice for carbohydrates. Fructose will restore liver

glycogen levels quickly and muscle glycogen stores slowly. Although fructose is technically a sugar, it

does not cause a spike in blood sugar like many other sugars. This makes fruit and excellent choice

for daily consumption.

You have never heard someone say, “I used to be in great shape but then I started to eat fruit and I

got fat!” You will never hear anyone say this because fruit provides natural sugar that will not

interfere with fat loss.

The Essential Eating Times (Meal Timing)

Meal timing plays a crucial role in the preservation of muscle tissue and creating peak

performance. Certain times of the day require certain nutrients to make sure that amino acid

requirements are being met and energy levels are being optimized during training. To get the most


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out of your fat loss diet 3 square meals a day will not cut it. When looking for the best possible

results we can and must do better.

The Importance of Breakfast

More people skip breakfast than any other meal of the day. This is mostly due to convenience since

it is too tempting to sleep in a little longer and run out of the house in the morning without eating.

This is a huge mistake. After a whole night of not eating your body is starved for amino acids so

protein is must upon waking.

Although carbs are not 100% necessary at this meal, research has shown that people that eat a

substantial breakfast are less hungry throughout the day. If you have a tendency to cheat on your

diet I highly suggest putting a large amount of your daily carbs at breakfast. Breakfast is also a good

time to include some of your daily fats.

Don’t let laziness hold you back from getting results. If you are serious about fat loss and muscle

growth you will prioritize breakfast and set that alarm clock a little earlier.

Pre-Training Meal

The pre-training meal may just be the most important meal of the day. This is the meal that will fuel

your workout. For this meal it is important to get protein and carbs which will make their way into

the blood stream around the time your training session is getting underway. The glucose in the

bloodstream from the carbs will be used for energy, while the amino acids from the protein will

spare stored amino acids from being catabolized during training.

Many people fail to realize that the act of working out is very catabolic. In fact, this is the most

catabolic time of the day. A proper pre-training meal will help minimize the spike of catabolic

hormones that is typical during training. This meal should be consumed 1.5-3 hours before your

workout.

Post Workout Shake

Even with a proper pre-training meal, the flood of catabolic hormones during training is inevitable.

Cortisol levels will remain elevated long after training has ceased if nothing is done to bring it down.


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The best way to stop this muscle wasting dead in its tracks is to consume protein with high glycaemic

carbohydrates.

Protein is an absolute must have after training since it is the only thing that can immediately shift

your body from a catabolic state to an anabolic state. The period right after training is commonly

referred to as the anabolic window because the body is ultra-sensitive to nutrients for 2 hours after

training. This is prime time for muscle growth.

Some studies have shown that a protein shake consumed immediately after training can produce up

to 25 times higher levels of protein synthesis when compared to a protein shake that is consumed 3

hours post workout. This shows how important it is to get this shake in right away. Since timing is so

important in the post workout state it is important to choose a protein that is quickly digested.

Research has shown that a large rush of amino acids into the blood stream post training will increase

protein synthesis far greater than a steady flow of amino acids. This simply means that a fast

digesting protein builds more muscle in the post workout state than a more slowly digested protein.

For this purpose nothing beats whey protein. Whey protein is the fastest digesting protein there is,

this should be your protein of choice for you post training shake.

Carbohydrates are almost as important as protein in the post workout shake. Carbs cause insulin

release, and there is nothing better to lower cortisol levels that insulin. Insulin has an antagonist

relationship with cortisol, meaning when insulin levels are high coritisol levels must be low. Also,

since insulin is a storing hormone it will shuttle the amino acids from the whey protein directly into

the muscle tissue.

Although insulin in anti-lypolytic, meaning it blunts fat burning, the goal post training is to spike

insulin levels for the sake of muscle growth. The best way to cause an insulin spike is by using high

glycemic carbs such as dextrose, glucose, or maltodextrin. These carbs cause a rapid rise in blood

sugar and will therefore cause the greatest insulin response.

Post Training Meal

After training you need a rapidly digested protein shake to drive cortisol levels down and flip muscle

growth into overdrive. Since this shake is so fast acting, it will not keep protein synthesis sustained at

a high level for long. To sustain protein synthesis you will need to consume a post training meal. 1-2

hours after training. This should be a whole food meal with protein and carbs while minimizing fat

intake. This will maximize muscle growth by keeping protein synthesis levels high and reducing

catabolism.


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Before Bed Another crucial time for protein is before bed. While sleeping the body releases a flood of anabolic

hormones such as growth hormone and testosterone. This is yet another time when steps can be

taken to preserve muscle while dieting. During the night we typically go several hours without

eating. For this reason, a slowly digesting protein would be best. This will allow a longer steady flow

of amino acids that will continue to feed muscle tissue for hours.

Two great options before bed are casein protein and cottage cheese. Beef would be a viable option

as well. The most important thing is to ingest some sort of protein before bed. Fats are also a great

way to slow the digestion of protein before bed. So adding some healthy fats to your bedtime meal

is a good idea.

One area of confusion of regarding night-time eating involves the consumption of carbs. Many

people are under the assumption that eating carbs at night will cause them to be stored as fat since

they will not be used. This is simply not true. Carbohydrates are obviously not necessary before bed

from a performance standpoint but their consumption late at night will not translate into fat gain.

The human body will process carbohydrates the same way first thing in the morning as it does right

before bed. So feel free to eat some carbs before bed. It will not hinder your fat loss one bit. In fact,

newer studies have even shown that consuming carbs before bed may even lead to a slightly higher

metabolism, but further research is still needed on this subject.

Putting the Plan Together

Protein. Deciding how much protein to eat at each meal is simple. Take the total protein you are

supposed to consume during the day and divide it evenly among the essential eating times. Let’s say,

for example, you are supposed to be eating 200 grams of protein per day. Since there 5 essential

eating times you just need to divide 200 by 5. This means that you will need to take in 40 grams of

protein at each meal.

Carbs. Carbs cause insulin release, which, as we now know, is a double-edged sword. The important

thing is to consume carbs at times of the day where they will be most useful and will be less likely to

inhibit fat loss. The three times of the day where carbs must be consumed are the pre-training meal,

post-training shake, and the post-training meal. Here is how you should distribute your carbs among

these meals.

Pre-Training Meal - 35% of daily carbs (complex carbs)

Post Training Shake - 20% of daily carbs (sugars or high glycemic carbs)

Post Training Meal - 25% of daily carbs (complex carbs)

This leaves 20% of your daily carbs that are free to be eaten whenever you prefer. If it is your

preference to eat a bigger meal first thing in the morning then you can put these carbs with

breakfast. If you feel you sleep better with some food in your stomach then you can eat these carbs

with your bedtime meal. You could even split these carbs up into two meals. The choice is yours.


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Fats. Timing of fat intake allows for a little more freedom as far as meal timing is concerned. The

only times you need to keep fat intake low is for your post training shake and your post training

meal. This ensures that the fat does not slow the digestion of the carbs and protein since the rate of

digestion is very important for these meals.

The rest of the meals throughout the day are fair game. You may distribute fat intake throughout the

day however, you prefer. You can spread it evenly among meals or eat most of it in one meal. It is

recommended that you eat 10-15 grams of fat with your bedtime meal. This will be enough to slow

digestion of your night-time protein and preserve muscle tissue throughout the night while not

having any effect on fat loss.

High Carb Days

Anyone who has ever been on any kind of diet or fat loss program knows how a typical diet

progresses. The weight comes off fast and easy during the first few weeks of any diet, and then it

starts to slow down a bit. After a few more weeks go by fat loss slows down a little more or stops

altogether. The reason this happens is that the body senses that body fat levels are dropping and

food is in short supply.

To avoid starvation the body will lower leptin levels and lower energy expenditure in an attempt to

slow down the rate of fat loss. As stated before, leptin is a primary fat burning hormone, low levels

of it will spell disaster for any fat loss plan. There is a way to keep leptin levels elevated though. This

can be accomplished through controlled high carb days. High carb days will keep leptin levels high

and the metabolism running efficiently.

How Many Carbs?

So how many carbs should you eat on your high carb day? This is highly dependent on individual

metabolism. The increase should be 55%-115% of what you consume on your typical diet. We realize

that this is a wide range but it can be narrowed down through body type. If you have a fast

metabolism, (ectomorphs) then you should stay closer to the higher end of the carb range. If you

have a slow metabolism, (endomorphs) then you will want to stick closer towards the low end of the

carbohydrate range. Lastly, mesomorphs should stay within the mid-range on their high carb days.

For example, let’s say we take an endomorph with a slow metabolism who normally eats 200 grams

of carbs per day. A 55% increase in carbs would mean that he should eat 310 grams of carbs on his

high carb day. These carbs should be distributed throughout the day just as a regular day.


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Adjusting Total Calories

Since carb intake will be higher on your high carb days this will cause total calories to be raised as

well. A slight calorie increase on high carb days is not a problem but if calories go too high this can

hinder fat loss. The way to prevent this from happening is to lower protein intake a little.

On high carb days, protein intake should be lowered to 0.95 gram per pound of body weight. To

calculate this you must multiply your body weight by 0.95. This means if you weigh 180 lbs. then on

your high carb days you should eat 180 grams of protein. Don’t worry about losing any muscle mass

as a result of lowering protein. The higher insulin levels from the extra carbs will be more than

enough to preserve muscle.

High Carb Day Frequency

High carb days need to be added into your fat loss plan regularly to prevent a metabolism stall, but

high carb days cannot be taken too frequently without slowing progress. The frequency with which

to take high carb days will depend on how fast your metabolism is and how lean you are. Below is

the guide for determining the frequency of high carbs days based on body type.

Over 10% bodyfat

Ectomorph - once every 7-8 days

Mesomorph - once every 8-9 days

Endomorph - once every 9-10 days

Under 10% bodyfat (once abs are visible)

Ectomorph - once every 4-6 days

Mesomorph - once every 5-7 days

Endomorph - once every 6-7 days

A word of advice: If you find this method to calculate your carb, fat, protein daily intake too fussy, a weight loss

programme do all this hard work for you! For a little amount of money per

week (affiliation fee only).

Amanda Hamilton and Fitium are excellent choices.

Click on every choice to get your best deal!


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Choose the right type of cardio for fat loss and learn the differences between HIIT and MISS.

Learn the importance of weight training for fat loss and body composition.


Special Edition

Cardio Some people truly love doing cardio while

others absolutely despise it. No matter which

side you are on the only that matters is that

you have to do cardio if you are serious about

getting lean. When I say cardio I am not

talking about taking the stairs instead of the

elevator at work. Low intensity cardio is not

going to give you the real results you are

after. For serious fat loss you need serious

cardio.

HIIT (High Intensity Interval

Training)

Just as the name suggests, HIIT is performed

by doing intervals of very high intensity work

alternated with periods of rest or low

intensity. A great example of this are sprints.

When performing sprints you will give an all-

out effort for a short period followed by a

rest. Then this action is repeated.

There are those that claim HIIT is less effective

than low intensity longer duration cardio.

Their reasoning is that most of the calories

burned during HIIT come from stored muscle

glycogen (carbs) rather than coming from

stored adipose tissue. This is true but this is

not a bad thing. Research has absolutely

proven that it does not make any difference

whether stored carbohydrates or stored fats

are used as the fuel source. The only thing

that matters is how many total calories are

burned and more total calories are expended

through HIIT as opposed to low intensity low

duration cardio.

Another reason HIIT is so effective is because

the post exercise lipid (fat) utilization is far

greater with HIIT than any other type of

cardio. This essentially means that even after

your workout is over; your metabolism will

keep running like a blast furnace. This is the

amazing fat burning power of HIIT.

Another misconception about HIIT is that it

will cause muscle loss. This is just not true

either. This myth got started because a higher

amount of calories burned during HIIT will

come from stored amino acids (muscle tissue)

when compared to lower intensity cardio. As

long as HIIT sessions are kept to a short

duration, muscle loss not is a problem. In fact,

muscle growth and muscle retention are

increased due to the effects HIIT has on

anabolic hormones. Just one 10-15 minute

session of HIIT can increase testosterone and

growth hormone levels for hours after the

workout has ended.

Since growth hormone is a potent fat burning

hormone this will further increase fat burning

in the post exercise state. Short duration

sessions simply preserve muscle tissue far

better than long drawn out cardio sessions.

Compare the difference in physiques between

a sprinter and a marathon runner. They are

both runners but they have drastically

different looks to their bodies.

The only down side to HIIT is that it cannot be

performed too many times per week without

having an overtraining effect. Since HIIT has

many of the same effects of a weight, training

session it can strain the central nervous

system. For this reason, you will want to keep

HIIT to two 10-20 minute sessions per week.

These two sessions should be performed on

your non-weight training days and should be

treated just like your weight training sessions

as far as nutrition is concerned.


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MISS (Moderate Intensity Steady

State)

Since only two HIIT sessions should be

performed per week, another type of cardio

will be needed for the rest of the cardio

sessions throughout the week. MISS

(Moderate Intensity Steady State) cardio is

the perfect type of cardio to fill in any

remaining cardio that needs to be performed

during the week. This will burn a great

amount of calories while sacrificing very little

muscle tissue and burning fat through

different pathways from the HIIT.

MISS cardio should be performed at a

moderate pace for a moderate duration. The

type of cardio performed does not matter.

The only thing that matters is that you pick

one moderate intensity and keep that pace

throughout the entire cardio session. If you

are unable to keep that pace throughout the

entire session then the pace was too intense

and needs to be lowered the next time. 65%-

70% of max intensity is best for creating the

optimal calorie burn without reaching the

point where the work has become too intense

and begins to be more anaerobic than

aerobic.

The simple act of performing cardio is

extremely catabolic, because of this MISS

sessions should be kept to a moderate

duration. While HIIT sessions should be 10-20

minutes, MISS Sessions should be in the range

of 20-35 minutes. Once sessions go beyond

this duration, the cumulative effect of muscle

tissue breakdown starts to become a serious

concern.

How Many Sessions Per Week?

It has already been established that 2 HIIT

sessions of 10-20 minutes should be

performed every week. These sessions should

start closer to 10 minutes and increase as

needed.

The amount and duration of MISS sessions

added per week will be on an as needed basis.

If fat loss is not progressing fast enough with

only the two HIIT sessions per week then 1-2

MISS Sessions, need to be added to the

weekly cardio. Start with only 1-2 sessions of

MISS per week but this can be increased up to

4 sessions per week. Simply increase the

amount and duration of the MISS Sessions as

needed to keep fat loss moving along. Do not

allow MISS Sessions to exceed 35 minutes in

duration though.

Fasted Cardio

Over the years, fasted cardio has become an

incredibly popular method used to shed fat.

Fasted cardio means waking up in the

morning and performing cardio on an empty

stomach before breakfast. The reason this has

become a popular fat loss method is that

fasted cardio increases the percentage of

calories derived from fat during cardio while

minimizing the amount of glycogen used for

energy. As discussed earlier, it does not

matter if energy comes from carbs or from

fat, the fat loss will be the same no matter the

substrate.

Not only is fasted cardio not beneficial but it is

actually detrimental to results. Fasted cardio

may result in higher fat utilization but it also

results in higher amino acid utilization, which

means more muscle tissue breakdown. As if

that was not enough, research has also

proven that fasted cardio leads to far less

total calories being expended per session. This

means that there is simply less fat loss from

fasted cardio when compared to cardio


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performed in a fed state. So make sure you

get some food in your system before you

head out to perform your cardio.

Weight Training

Weight training can sometimes seem like an

afterthought in many fat loss plans. This is a

huge mistake since weight training burns an

incredible amount of calories and raises the

metabolism for hours after training. Many

people mistakenly believe that the best way

to lose fat is to stop lifting weights and focus

on cardio. This will cause you to lose weight

but most of it will not be fat.

On any fat loss plan, the distinction must be

made that the goal is not just weight loss but

fat loss. Stopping all weight training will set

you up to burn less calories, have a lower

metabolism, and have less muscle tissue. This

is not the ideal recipe for a good-looking

body.

Importance of Muscle for Fat Loss

On any fat loss plan, it is important to keep

and build as much muscle tissue as possible.

Many people think that lifting weights will

make them look too “bulky”. For a natural

lifter this is very uncommon. Often when

someone looks bulky, it is too much fat that is

the culprit, not too much muscle.

Muscle tissue is a biologically active tissue,

this means that it needs and uses calories just

to continue being. Some studies have shown

that 1 pound of muscle can burn up to 50

calories per day by simply existing. This means

that if you gain 10 lbs of muscle you can eat

500 more calories per day and still lose fat.

This is just one of many reasons why it is so

important to preserve muscle tissue while

cutting fat.

Weight Training for Fat Loss

Now that it has been established that weight

training is essential for optimal fat loss we

need to make sure we are doing it right.

Somehow it is become considered “common

knowledge” that when trying to burn fat you

must use lift with high reps and lightweight.

This is yet another myth that is simply not

true.

Lifting heavy weights is just as important

when trying to preserve muscle mass as it is

when trying to gain muscle mass. Think of it

this way, the best way to put on muscle is also

the best way to keep it. Lightening up the

weights will do nothing but lower your

metabolism and sacrifice Muscle & Strength.

The best approach to training is to focus

around heavy compound movements and

training EVERY body part 1-2 times per week.

Neglecting any part of your body is just a

missed opportunity for extra calories to be

burned, both during training and in the post

exercise state.

A well balanced weight training routine

should include both heavy weights for low

reps and light weights for high reps. Both


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methods build muscle but through different

pathways so for this reason it is important to

include both styles of training into your

routine.

Abs Training

Walk into any gym and you will no doubt see

dozens of people doing endless sets and reps

of various abdominal exercises. If you really

look, you will probably notice that none of

them have visible abs. The reason for this is

that NO AMOUNT OF ABs TRAINING WILL

ALLOW YOU TO SEE YOUR ABS!

Abs training does not burn fat around the

midsection. Abs training will only train the

abdominal muscles that are underneath the

layer of fat that covers them. The only way to

see these muscles is to lose the layer of fat

that covers them through proper diet, cardio,

and weight training.

Abs training will create a muscular abdominal

area, which will make your midsection much

more attractive once the fat that covers them

is gone. Treat abs just like every muscle group

and train them 1-2 times per week. Doing this

along with proper diet and cardio will put you

on the road toward getting that coveted six-

pack.

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What supplements can be used to increasing fat loss, and how to use these products effectively.


Special Edition

Whey Protein Quick Facts:What: The soluble portion of milk proteinWhy: Whey Protein digests very rapidly which means that it delivers its aminoacids to the muscles very

rapidly and therefore boosts muscle growthWhen: First thing in the morning, before and after

workouts and between mealsKinds: Whey Protein concentrate, isolate, hydolysate,

micronparticulated. Source: Muscle & Fitness

Sport Nutrition and Supplementation

Whey Protein There are different types of protein powder, this guide covers only whey

protein,www.weightlossworld.co.uk is preparing a quick guide for protein powder.

Here is the most important facts that you need to

know about whey protein.

Whey protein is best known for its ability to increase

muscle growth and recovery, which becomes vitally

important on any fat loss plan. Many of the benefits

of whey are due to its fast digestion rate and high

concentration of the amino acid leucine. It is

important to remember that anything that is used to build muscle will also maintain muscle while

dieting.

While the muscle growth benefits of whey protein are well known, many people do not know the fat

loss applications of whey protein. Studies have shown that subjects lose more fat and retain more

muscle while consuming whey protein when compared to subjects with an equal calorie intake but

do not consume whey in their diet. Whey protein improves metabolic function and boosts insulin

sensitivity.

All of these benefits make whey protein a must while dieting. Whey should be taken immediately

after training because of its fast digestion. Whey may also be used at other times of the day to meet

protein needs at meals.

Whatever you go for:

Avoid any protein powders with less than 75 g of protein/100g.

People with Hypothyroidism should also think twice about using soy-based powders, high

intakes of soy can affect the effects of your thyroxin medicine.

Look for a whey powder that, whey protein concentrate (WPC) and or whey protein isolate

(WPI) as the top ingredients by a few other things as possible.

Drink your shake before exercising to boost your metabolic rate by 8%.

Get creative! You can add protein powders to foods including hot or cold cereals, pasta

sauces and casseroles.

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PRE-WORKOUT SUPPLEMENTS

EFAs

EFAs stand for Essential Fatty Acids. Just as the name implies EFAs are essential to the human body

because play a role in many different biological processes. Essential fatty acids differ from others

fats in that they cannot be synthesized within the human body. This means that EFAs must be

consumed through the diet. If not enough EFAs are consumed the body will sense that it does not

have the nutrients that it needs to function properly. As a result it will essentially “hold on to” body

fat. This is just one of the reasons EFAs are so important though.

EFA’s have a wide range of applications including:

Decreasing body fat mass

Increasing amino acid uptake

Reducing cholesterol and blood pressure

Improve cardiovascular health

Increase insulin sensitivity

Decreases inflammation

Improving joint health

Necessary for proper functioning of the brain

Repair damaged cell membranes

Increases cell membrane ability to transport nutrients into and out

Serve as substrate for signalling molecules (Eicosanoids)

These applications go far beyond, as well as include, fat loss. Some of these benefits may seem like

they are of little or no consequence to your fat loss efforts, but it is important to note that a body

that is functioning properly will also have a metabolism that is running at full capacity.

A great way to get EFA’s are by supplementing with Fish Oil and Flax Seed Oil. 5-10 grams per day

will meet bodily requirements. 1 capsule of Krill Oil is better than Fish Oil (3x powerful) plus the

added bonus of the amount of antioxidants.

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Using Caffeine Properly (stimulant)

Caffeine and products that contain caffeine are great fat burning tools. This is simply because or

caffeine’s stimulant effect. This stimulant effect increase thermogenesis, which is the production of

heat by the body. This leads to a higher resting metabolic rate and higher total calorie usage

throughout the day.


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Caffeine and other stimulants do have a down side though. Since stimulants act upon the central

nervous system if used too often or for too long of a time they can begin to cause overtraining

effects. These effects would be much the same as if you were working out too long and too often.

This can lead to decreased energy, muscle loss, and ultimately, a lowered metabolism since your

body will be trying to preserve energy.

Caffeine also has dramatic effects on the adrenal glands. The adrenal glands regulate hormone levels

within the body. Most notably of these hormones are the “fight or flight” hormones adrenaline and

noradrenaline. Caffeine causes a release of these hormones, which will give a short-term energy

burst. The problem is when there is chronic stimulation of the adrenal glands. This will lead to

adrenal burnout that can negatively affect energy levels, metabolism, and digestion.

Although caffeine is a great tool, it is best to be used on moderation. Suggested use is to have 100-

200 mg. of caffeine 1-2 times per day for 1-2 weeks followed by 1-2 weeks completely off all

products and foods containing caffeine. One great way to ingest caffeine before training is using a

pre training supplement. These supplements often include a stimulant to increase the metabolism

and enhance energy. Then they are often coupled with other ingredients that are designed to

increase muscle growth. Just be sure you don’t consume additional caffeine when taking a pre

training product.

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Green Tea Extract (Fat Burners)

Green Tea is an excellent fat loss supplement and as an added bonus, it contains potent polyphenol

antioxidants. The power of green tea comes from the polyphenols

contained within. The most potent metabolism booster of these is

called epigallocatechin gallate or EGCG for short. This polyphenol

has the ability to increase thermogenesis much like caffeine but

without the stimulant effect or taxing of the nervous system.

Since the fat burning power of green tea is derived from the EGCG

it is best to take a green tea extract product. Drinking green tea

will produce minimal effects since it is rather low in EGCG, only

containing around 6%-10%. Some extracts can contain 30%-50%

so it is wise to look for a green tea product with the highest

concentration of EGCG. EGCG increases fat burning by inhibiting an enzime that normally breaks

down noradrenaline leveles, which encourages greater fat buning and provides a mild stimulant

effect. Dosage: 500mg standardised for EGCG.

Cheap green teas found in any supermarket do not have enough concentration of EGCG. Tava Tea or

Kou Tea is the best blends at the market now. If you think, these teas seemed quite expensive to say

you can buy green tea for as little as a few pounds at the supermarkets, do not get confuse, the

cheap green tea blends will not help you to lose weight. Drink about 3 cups a day one with each of

my meals. One tea bag usually makes all 3 cups! Expensive but worth it!


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Capsaicin (Fat Burner)

This is the chemical in chilli peppers that makes them spicy. It enhances fat loss by increasing

metabolic rate through its ability to raise levels of the neurohormone noradrenaline. It has been

found to elevate fat-burning when taken an hour before aerobic exercise and can also decrease

huger.

Dosage: Look for capasaicin supplements that list Scoville thermal units or heat units and take

enough to supply 40,000 – 80,000 units 30 minutes before meals and an hour before cardio. You can

also try taking about 0.25 tsp of cayenne pepper.

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Arginine (muscle pump):

In addition to stimulants, most people also look for pre-workout a product that provides nitric oxide

(NO) boosters. Boosts the level of Nitric Oxide produced by your body and helps pumped muscles

without the pain associated with the stress of weight training making it easier for you to push your

body to the limit. Getting a good muscle pump membranes can activate pathways in the muscle

cells that lead to long-term muscle growth. Look for arginine-AKG, HCL, or ketoisocaproate to help

boost NO levels. Dosage 3-5 grams.

POST-WORKOUT SUPPLEMENTS

Creatine (strength and power boosters)

One of the best times to take creatine is right after workouts when the muscle fibres are primed to

take up nutrients. Plus, creatine requires insulin for optimal uptake by the muscle fibres. Since whey

boosts insulin, as do fast-digesting carbs, consuming them post-workout with creatine will ensure

maximum uptake.

Creatine phosphate is stored within muscle tissue and is a source of stored energy used during short

bouts of high-intensity exercise. The creatine phosphate stored in your

muscle tissue assists your body’s main energy source used during the first

few seconds of performing any type of exercise, called adenosine

triphosphate, or ATP. Your body uses ATP for energy during the first five

seconds of any exercise, such as lifting a weight, and stored creatine

phosphate is then oxidized to produce an additional five to eight seconds of

energy. This entire process lasts for about 15 seconds. Creatine

supplements help increase the amount of creatine phosphate stored in your muscle tissue allowing

you to lift more weight for more reps.

Creatine may be the most scientifically proven supplements on the market. It has been proven to

lead to significant muscle growth over time. Although creatine doesn’t directly increase fat

http://www.bronxsport.com/creatine-strawberry-chews-500mg-200s.html


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utilization within the body it will lead to a higher metabolism indirectly. Creatine intake boosts

muscle growth and retention. That extra muscle tissue will, in turn, create a higher metabolic rate.

This is why creatine supplementation is a good choice for any fat loss plan.

To get the most out of your creatine simply take 2-5 grams with your protein shake immediately

after training, a time when creatine will be rapidly taken up by muscle cells, and the boost in IGF-1

levels will prompt further growth.

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BCAAs Not Just for Muscle Growth

The 3 branched chain amino acids are leucine, isoleucine, and valine. It has long been known that

these three amino acids are great for preventing muscle tissue breakdown and building new muscle

tissue. What most people do not know is that BCAA supplementation can increase fatty acid

utilization for energy by decreasing protein breakdown for energy use.

BCAA’s work with a double sided attack on fat loss. First by increasing muscle growth which will

eventually lead to an increased metabolism, secondly by increasing fat utilization within the body.

This makes BCAA’s one of the most effective supplements on the market. To get the most benefit

out of your BCAA supplementation it is best to consume 5-10 grams after training with your post-

workout shake. This will optimize both muscle retention and fat loss.

Look for BCAA products that provide leucine at a ratio of 2:1 per dose of isoleucine and valine. Take

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During Meal Times:

Eating habits are so different from one person to the next. If you find difficult to stick with your daily

intake of carb, fat and protein as per recommended on this guide, there are excellent natural food

supplements on the market which can help you to reduce your dietary fat or carb intake with the

help of fat binder, carb blocker or appetitive suppressant taking with your daily meals.

You can start with small steps on a daily basis, until your eating pattern is adapted to the new

healthier style, in that moment these food supplements did their job and you can continue in a

natural way your weight loss journey.

There’s one to suit every lifestyle to ensure you can achieve faster and better results.

Can’t do without fried food?


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•Do you love high-fat foods like meat & fast food?

•Lead a hectic social life and often eating out in restaurants?

•Don’t have the time to eat healthily always?

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Can’t do without carbs?

•Are you a carb lover?

•Must have your pasta, potato, rice or bread daily?

•Feel a lack of energy without carbs?

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Can’t resist your cravings or temptations?

•Do you find yourself constantly eating?

•Can’t resist food?

•Do you eat out of boredom or stress?

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Moving Forward As you lose weight, you may come to a point where your weight loss will stall. If this happens just

recalculate your diet plan with your new body weight. As you progress you will lose weight and your

numbers will need to be adjusted for your new lean self.

Losing fat means something different to everyone. Some are just trying to lose a few pounds, some

want to get a six pack, and some want to get absolutely shredded. The goals may be different but

the principles that will achieve these results remain the same. Follow this guide and your future will

be filled with smaller belts, better abs, and many more excuses to take your shirt off in public.

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