See previouse article on discipline and fat loss.
If you continue to believe that you are destined to be overweight, then you will fight with your inner
self to be anything better. In essence if you change and stop feeling lazy, weak willed or fat ect,
you will loose your old self. The "fat ego" has a way of wanting to self-preserve (even though
outwardly you want to lose weight, you really do). Your fat voice will fight you. This is why
change is hard. This is why starting a new fat loss life style will be a challenge. Your old
self and those that know you, may get in the way.
You must recreate yourself and become something more wonderful and beautiful than before....
lose your old self and create a better you. Fight that "fat ego voice" that wants to keep
you down. Other people (even family) will get in the way. Obstacles and challenges will
come. But this is about you. You have to come first sometime. Now is the time. This is
about your health and your body. Get serious with your most important possession.
If you are human you can lose weight.
Here is a link to another page of my web site that will help you with some of the top
reasons why if you have started a program (any program, but mine would be nice) that
you may not be seeing weight loss. Why cant I lose weight?
One of the things people don't get is that fat loss is like balancing your bank account.
Except now you want to be in the red. You can't deposit more calories than you withdraw
or your fat bank account grows. If you stay comfortable and keep that bank account
balanced, you'll always have fat money in the over weight bank. There are 3500
calories in a pound of fat. So you must either cut that many calories from your
diet (very hard) or burn off that many with exercise (doable) to lose a pound
of fat a week. The trick is to use both.
If you are shooting for 2 pounds of fat loss per week, you are looking at withdrawing
7000 calories from you fat bank account. That's 1000 calories a day my friend. When
you're hungry, you don't want to lose that much food from your diet. So burn some
of those fat calories away!
Break down your weight loss program something like this. The actual numbers are up to you:
250 calories from weight training
350 calories from cardio
400 calories by diet
If you would like to know more about how to use all this info for yourself, take
a look at my book Begin At The Gym.
Now the final important thing to know about weight loss is that you need multiple meals
per day to lose fat. Your body can only use so many calories in one sitting before
converting the rest to fat.
Lets say you need 3600 calories a day (you wish!). Lets say that your body can use only 600
calories per sitting before you start to store it as fat. If you eat six meals per day,
all totaling 600 calories than your getting what your body needs without becoming overweight.
Now lets look at what most people do. Remember that your body will try to get those
3600 calories because that's what it needs. You wake up and maybe have a small breakfast,
about 300 calories. Go to work, eat lunch because you’re starving after 5 hours and binge
down 1200 calories from MacDonald's. Congratulations you have already stored 600 calories
to fat. Than you starve yourself to supper and binge again, eating another large portion
of 1200 calories and storing more fat. Go watch some TV and go to bed.
What has happened is that you have eaten 2700 calories, 900 less than you needed so your
metabolism slows (read “make me fat”) but you have also managed to store 1200 calories
to fat because of your large meals. This is a double whammy that kills many weight
loss best intentions.
Thank you for following this “Getting Back on Track”
series of articles. I truly hope
it has given you the “kick in the butt” to go out and finally make a good go of your
fat loss goals.
I’ve written my book “Begin At The Gym”
with the intention of giving you all the tools
and advice needed to achieve your fitness goals. I sincerely hope that with my knowledge,
AND YOUR APPLIED EFFORT that I will be hearing soon about your positive life changing stories.
Please send them to Ray@buildingbodies.ca
Your coach and friend
Ray Burton
ISSA CFT
www.buildingbodies.ca