If you want to look good, this is VERY IMPORTANT and something you need to read... Everyone, especially women!
Do you ever wonder why the majority of “dieters” gain so much weight in the few days after a getting off a “diet”? Women often gain 10-15 pounds back? Maybe you dieted hard for a vacation/wedding etc and right after you immediately gained the weight back and it then took months to then lose it again?
I am going to try to break this down as simple as possible…..
Your metabolic rate (metabolism) is the single most important factor that determines fat loss. Not caloric deficit, not doing endless hours of cardio, it all depends on your metabolic rate. Without metabolism you are dead in the water with a belly full of chubbyness. You can burn calories all day but if your metabolism is damaged your body essentially goes into protection mode and holds onto fat storages. You could eat no carbs, no fats, do tons of cardio and finish each day in a 500 calorie deficit, but without an elevated metabolic rate or low metabolic rate you cannot, and most importantly, you will not lose bodyfat. You will only damage yourself further.
Lets examine why and how metabolic rate becomes damaged:
Do you ever wonder why the majority of “dieters” gain so much weight in the few days after a getting off a “diet”? Women often gain 10-15 pounds back? Maybe you dieted hard for a vacation/wedding etc and right after you immediately gained the weight back and it then took months to then lose it again?
I am going to try to break this down as simple as possible…..
Your metabolic rate (metabolism) is the single most important factor that determines fat loss. Not caloric deficit, not doing endless hours of cardio, it all depends on your metabolic rate. Without metabolism you are dead in the water with a belly full of chubbyness. You can burn calories all day but if your metabolism is damaged your body essentially goes into protection mode and holds onto fat storages. You could eat no carbs, no fats, do tons of cardio and finish each day in a 500 calorie deficit, but without an elevated metabolic rate or low metabolic rate you cannot, and most importantly, you will not lose bodyfat. You will only damage yourself further.
Lets examine why and how metabolic rate becomes damaged:
1) Doing constant steady state/low intensity cardio (walking on treadmill, Stairmaster, elliptical, etc, etc) You lose the fat burning component of steady state cardio very quickly. I will never understand why “dieters” do multiple steady state/low intensity cardio sessions per day when they are not getting a fat burning effect, but rather just eating up muscle and reducing metabolism. Why do hours of cardio when you can accomplish more in 20-30 minutes?
2) Restricting calories too much. More specifically not having enough fats and good carbs in your diet.
3) Not understanding the math behind what you are doing. If you are eating 1200 calories per day and burning 500-1000 in your workouts you are damaging your metabolic rate.
4) Finishing everyday at caloric deficit will damage metabolic rate. This is why carb cycling has become so popular. It allows for support of metabolic rate thusly preventing the damage.
Things that build metabolic rate:
2) Restricting calories too much. More specifically not having enough fats and good carbs in your diet.
3) Not understanding the math behind what you are doing. If you are eating 1200 calories per day and burning 500-1000 in your workouts you are damaging your metabolic rate.
4) Finishing everyday at caloric deficit will damage metabolic rate. This is why carb cycling has become so popular. It allows for support of metabolic rate thusly preventing the damage.
Things that build metabolic rate:
1) Lifting weights, building muscle. High intensity lifting and exercise. Women, I cannot stress this enough. You need to lift hard, heavy and often. You don’t get bulky from lifting weights, you get bulky from the cupcakes, caramel frappuccino, salad with croutons and ranch dressing and other junk you eat; men the same goes for you, bulk comes entirely from calories. Adding muscle adds to metabolic rate, more specifically the more muscle you have the more calories your body burns. Burn more calories and metabolize fat even while at rest, yes, even sitting on the couch!
2) HIIT cardio. High Intensity Interval Training. This is the only type of cardio the body does not adapt to. It supports metabolic rate as well as has the fat burning component.
3) Getting enough quality calories. You need to eat to lose fat. You need to eat to build muscle. You starve yourself, you starve your fat loss ability.
The majority of people who advise on cardio and dieting as well as so called professional coaches are fools, yes, fools. Their science is wrong, it’s actually not science. They prescribe these low calorie diets with endless amounts of cardio and the minute your “diet” ends you gain back tons of weight, they then tell you its because you binged too much and blame it all on you. Wrong wrong wrong. Complete crap! In all honesty, who wouldn’t eat like a machine when you have the opportunity to, especially after you have just starved yourself! What really happened was that during your dieting process you constantly chipped away at your metabolism. For example, a healthy adult female burns about 1500 calories per day without any exercise. Most people on a diet damage their metabolic rate so much that their BMR may be as low as 200-300 calories per day. So the minute the diet is over and you eat a few normal meals, while not doing the double cardio sessions your body immediately gains weight / fat, and fast. A normal healthy person would have their metabolism to keep them in check.
Follow science people, not myth. Protect your metabolism.
Step outside the comfort zone and do something different… lift weights, work harder, work smarter, work faster! Then eat and rest!
Make it a great day!!!!!!!!
2) HIIT cardio. High Intensity Interval Training. This is the only type of cardio the body does not adapt to. It supports metabolic rate as well as has the fat burning component.
3) Getting enough quality calories. You need to eat to lose fat. You need to eat to build muscle. You starve yourself, you starve your fat loss ability.
The majority of people who advise on cardio and dieting as well as so called professional coaches are fools, yes, fools. Their science is wrong, it’s actually not science. They prescribe these low calorie diets with endless amounts of cardio and the minute your “diet” ends you gain back tons of weight, they then tell you its because you binged too much and blame it all on you. Wrong wrong wrong. Complete crap! In all honesty, who wouldn’t eat like a machine when you have the opportunity to, especially after you have just starved yourself! What really happened was that during your dieting process you constantly chipped away at your metabolism. For example, a healthy adult female burns about 1500 calories per day without any exercise. Most people on a diet damage their metabolic rate so much that their BMR may be as low as 200-300 calories per day. So the minute the diet is over and you eat a few normal meals, while not doing the double cardio sessions your body immediately gains weight / fat, and fast. A normal healthy person would have their metabolism to keep them in check.
Follow science people, not myth. Protect your metabolism.
Step outside the comfort zone and do something different… lift weights, work harder, work smarter, work faster! Then eat and rest!
Make it a great day!!!!!!!!
Greg DiRenzo, M.S.
Performance Coach, Trainer
"S.M.A.R.T.fit" - THE NEXT BIG THING!
"Small Hinges Swing Big Doors"
Performance Coach, Trainer
"S.M.A.R.T.fit" - THE NEXT BIG THING!
"Small Hinges Swing Big Doors"
