No Question about it, burning fat is a 24/7 endeavour. To keep the fires hot, you need to eat regularly throughout the day. Not only that but you must choose the right foods in the right amounts to keep your metabolism revved up so you burn fat without losing muscle. The way we see it there are 14 fundamentals – laws if you will – that are all you need to shed excess body fat from your midsection and elsewhere. Food, as we will see , not only supplies the body with energy, building blocks and essential nutrients it also has a significant effect on our hormonal systems which in turn can dramatically affect our ability to lose weight and replace lean tissue. Food also plays a major role in our ability to exercise and recuperate properly from training.
While all cells contain some fat, it is mainly stored in muscle (intramuscular triglycerides) and in adipose tissue (body fat). Adipose tissue is the body’s main fat storage site and the fat we all want to lose.
Adipose tissue is divided into individual cells called adipocytes. These adipocytes hold stored triglyceride (1 glycerol molecule bonded to 3 fatty acids) droplets, which serve as a source of energy for the body. These droplets make up 95% of adipocytes’ volume. In order for this storage of potential energy (60,000-100,000 kcal) to be used and to LOSE BODYFAT (everyone’s goal), it must be mobilized through lipolysis (the breakdown of triglycerides).
Lipolysis involves splitting the triglycerides into a glycerol molecule and 3 separate fatty acids (FFA). Once the fatty acids diffuse (exit) from the adipocytes, they bind to plasma albumin (a protein in the blood) in order to be transported to active tissues where they can be utilised. In order to lose body fat, the fatty acids must be burned as an energy source.
The biggest factor in reducing fat levels is calories in versus calories out; your total calories will determine if you lose or gain weight. Eating too many calories will lead to fat gain. But If you don’t eat enough calories you will lose lean muscle tissue, slowing down your metabolism. Your calorie intake should be set by your requirements for Protein Complex Carbohydrates and Essential Fats based upon your lean body mass.( your body weight minus your weight in fat) Setting a target calorie intake based upon this is vital to losing fat and gaining lean muscle.
While your total caloric intake is the most important diet factor, the ratio of protein to carbohydrates to fat can dictate whether the weight you lose is muscle or fat. A diet that contains 80% of calories from carbohydrates, 10% from protein, and 10% from fat will produce a different result than a diet containing 40% of calories from complex carbohydrates, 40% from protein, and 20% from fat.
In order to get lean and stay lean, it is essential that your diet contains all the food groups. Carbohydrates for energy, Protein for building blocks and Fats to support a healthy metabolic process.
Meal frequency, or how many times you eat each day, affects your overall metabolism. Every time you eat, the body’s calorie-burning engine, also known as metabolism, slightly increases. This is especially true for meals that contain protein. So if you eat five times a day you’ll experience five metabolic surges a day, rather than just three if you eat only three times a day. This is the only way to lean out without having to drastically reduce calories. Frequent feedings tend to increase the chance that what you eat will be utilized by the body rather than being packed away as body fat. Eating habits can have a detrimental effect on your metabolism. Eating very little for breakfast and lunch followed by a surge of calories in the evening triggers the body to overcompensate and put away calories in the form of fat, in case you starve yourself again tomorrow. You teach your body to become very efficient at storing calories rather than utilizing them. This will not only add to your fat deposits, it’s also bad for your health and will drag down your energy and vitality.
Eat 5 small meals per day, spaced 2-3 hours apart. Don’t go longer than three hours without eating – your body will go into starvation mode, increasing stress levels which in turn will trigger the adrenal cortex to release excessive levels of Cortisol which in turn breaks down muscle fibre slowing your metabolism and increasing fat storage and making it more likely that you’ll overeat at your next meal. Speaking of overeating, just because you’re consuming more meals doesn’t mean you should be taking in more total calories. We determine your ideal daily caloric intake for fat- burning not on guesswork but on Macronutrient requirements based on your lean body mass.
Though calorie control is a must, hormonal control is nearly as important. Coupled with calories, hormones govern fat-burning. Suppress fat-storing hormones and you can expect a significant amount of body fat to melt away. The ideal way to control these hormones is to keep your carbohydrate intake in check since simple carbohydrates especially kick up insulin, a hormone that inhibits fat breakdown and drives fat storage. Eat the correct amount of complex carbohydrates coupled with protein and insulin levels will tend to moderate, leading to fat loss. Of course, not all carbohydrates are equal. In short, fast-digesting simple carbohydrates tend to create a large insulin burst, leading to more potential fat gain. These carbohydrates include white bread, most cold cereals, any sweets or cakes, rice cakes, white rice and white pasta. Conversely, slow-digesting complex carbohydrates (found in whole- grain, oatmeal, sweet potatoes vegetables fruit and legumes) don’t cause much of an insulin rise, so these should make up the vast majority of your carbohydrate consumption. Carbohydrates also spare protein from being used as an energy source and leave the proteins to do their most important job which is to supply the body with amino acids or building blocks for the rebuilding of cells. Diets deficient in Complex Carbohydrate increase the chances of burning muscle as an energy source. Every pound of muscle we lose will slow down the metabolism by approximately 60 calories per day. So starving the body of complex carbohydrate can have a detrimental effect on your metabolism leading to an increase in body fat.
The most effective approach is to eat 1 to 1.5 grams of complex carbohydrates per pound of lean body mass per day, this will give you the optimum amount of energy so you can train with intensity and have plenty of zest for the other things in your life but not so much that it prevents your body from burning fat. As an example, if your lean body mass was 150 lbs. you would require a minimum of 150 grams of complex carbohydrates spread over 5 meals giving you 30 grams per meal which is equal to 120 calories per meal from carbohydrates alone as 1 gram of carbohydrate is worth 4 calories. The key is spreading out the calories throughout the day so they are properly utilized and not stored as fat.
Is a calorie truly a calorie? Not always. 1 gram of carbohydrate and 1 gram of protein both supply 4 calories per gram and fat has 9 calories per gram. These different types of calories can affect your body and your results differently. Dietary fat, for example, is more difficult to utilize as an energy source than complex carbohydrate because it’s less likely to be used to fuel muscle contraction. Granted, excess carbohydrates can potentially make you fat, but they also directly fuel your training. Protein? That’s a no-brainer: It directly supplies the building blocks to enhance muscle recovery and muscle density.
But if you’re trying to get lean, you must minimize your consumption of Saturated Fat and simple carbohydrates. Protein, on the other hand, not only feeds your lean tissue – key in boosting the metabolism - but actually increases your metabolism more directly. The body burns more calories processing protein than it burns to process carbohydrates or fat, known as the Thermogenic effect of food. It also induces the body to release GCG a hormone which triggers the body into the fat burning process called lipolysis. That’s the main reason diets that include enough protein result in the greater fat loss than low- protein diets, even when both diets contain the same amount of calories.
We can’t harp on this advice too much: Eat at least 1 gram of protein per pound of Lean Body Mass every day. Your major protein sources should be lean meats (chicken, steak, turkey breast, fish) egg whites (the yolks contain the fat so discard most of them when you’re trying to lose fat).
The biggest enemy of fat is muscle. People who tend to be overfat tend to be under muscled. Why? Every pound of muscle lost will actually slow down your metabolism by around 60 calories per day. For most people, a combination of lifestyle and genetics attributes to 5 to 10 pounds of muscle density being stripped from the body every decade. This slows down the metabolism by 300 to 600 calories per day making it more difficult to stay lean. The primary biomarker of aging is muscle atrophy (wastage) and it not only has a negative effect on your metabolism it can also have a negative effect on the Endocrine (hormonal system) which has a major part to play in your body’s ability to maintain a healthy physical condition.
Don’t starve your body, it will help you to lose even more muscle speeding the aging process and slowing down your metabolism. Avoid overtraining with low-intensity endurance type workouts which will also lead to a reduction in muscle density. Keep the workouts short, intense and remember that rest days are as important as training days. This will elevate your metabolic stimulating hormones, hGH and Testosterone which will enhance your ability to get lean and stay lean.
Cortisol is a stress hormone, it is the enemy of muscle and a friend of fat. Cortisol is a stress hormone released by the adrenal glands, it is essential to good health but when overproduced it has 3 negative effects on your body’s physiology.
As we get older our testosterone levels tend to drop leaving us more susceptible to the overproduction of Cortisol. Hence as we get older we need to be vigilant in controlling Cortisol if we want to stay in good physical condition. Avoid Coffee, Tea and other artificial stimulants especially on an empty stomach as they raise Cortisol levels and leave us more susceptible to insulin.
Don’t miss meals; this prevents the body getting over stressed. Ensure you always eat breakfast especially as this helps suppress Cortisol levels in the morning keeping them balanced for the day. Train with intensity but don’t overtrain, rest days are just as important and don’t drink alcohol on an empty stomach. Change your association to food and remember that less is not necessarily better. Regular meals with the correct proportions of food groups combined with short intensive workouts and plenty of rest days will help to control Cortisol levels and improve your chances of losing fat and holding on to lean tissue.
Essential Fatty Acids are vital to the proper functioning of your body. Every physiological process in the body depends upon them. Dietary fats got a bad reputation due to the diet fads of the 80’s and 90’s which promoted eating as little fat as possible, but in reality, EFAs are needed by the body and are part of a healthy diet. Eating fats does not equate to getting fat. In fact, most EFAs help support the fat burning process lipolysis which is the body’s ability to break down triglycerides (stored body fat) and maintain a lean body. Do not be scared to eat good fats. EFAs are not the enemy. So we need to consume fat to burn fat. People who try to lose weight and who are deficient in essential fats especially omega 3 run a higher risk of losing muscle and becoming lethargic. The production of every cell in the body is dependent on omega 3 and omegas 6. They regulate hormonal levels and aid in the absorption of vitamins and minerals.
Eat oily fish twice per week and supplement with a high-quality EFA like cold-pressed flaxseed oil or Udo's oil. You will feel a dramatic difference in your energy levels and sleep patterns. Keep fat to about 20-30% of your overall calorie intakes each day.
Keep the Carbohydrates low before bed when attempting to lose body fat, insulin control is crucial. The total amount of insulin released by the body isn’t related to just how many carbohydrates you eat but how fast those carbohydrates are digested. Refined carbohydrates digest quickly, raising insulin levels substantially, which is why you should avoid them. But even when you are eating complex carbohydrates never eat them on their own, always balance the meal with protein, this slows down the release of glucose into the bloodstream leading to prolonged energy levels. This causes less insulin to be released and therefore will have less of an impact on your ability to burn fat.
One way to slow digestion is to eat Carbohydrates with Protein and small amounts of fat. Never eat Carbohydrates alone. Accompany that sweet potato for example, with a chicken fillet. Eat plenty of vegetables, such as broccoli, cauliflower, green beans and green salads, with your meals. Although these foods contain carbohydrates they actually slow the breakdown and digestion rate of all carbohydrates enhancing the body’s ability to burn fat. They also contain micronutrients essential for good health.
Once again, it’s about hormones. At night your insulin sensitivity decreases, meaning your body must release more insulin than usual to put any carbohydrates you eat at night to use in the body. And by now you know that higher insulin levels can decrease fat-burning and enhance fat storage. In addition, the body naturally produces a fat-liberating hormone called hGH within the initial 90 minutes of sleep. GH not only increases fat-burning but it is required to build lean tissue and strengthen the immune system. Simple fast acting carbohydrates inhibit GH release, so it’s ideal to go to bed under one of two scenarios: on an empty stomach or, even better, having consumed only protein and small amounts of complex carbohydrates. This allows blood glucose – the high-tech name for digested carbohydrates circulating in the blood – to remain low, which facilitates the rise in nocturnal GH production.
Eat your last meal no later than 1 to 2 hours before bed maintaining your protein and complex c carbohydrate balance. Whitefish, vegetables and whole grain grew basmati rice. These combinations will ensure you have enough carbohydrates not to feel irritable so you can’t sleep properly but not so much that you will inhibit GH release.
After you train, your metabolism is fired up. Why? Depleted, broken-down muscles soak up both protein and carbohydrates for recovery. If you eat too little at this time, you may actually set yourself back by impeding recovery; supporting recovery actually increases metabolism while impeding it slows the metabolism. In terms of spurring recovery and muscle density, just about the most counterproductive thing you can do after a hard workout is to starve yourself.
Eat within half an hour after you train including both protein and complex carbohydrates to ensure maximum recovery and stimulation of your metabolism.
When you are trying to burn fat the worst thing to do is to eat or drink those fast acting carbohydrates before you train . When you hit the gym, the body releases a fat-liberating messenger called epinephrine, which attaches itself to fat cells and allows fat to be burned as fuel. And, you guessed it, carbohydrates come into play here. Refined Carbohydrates consumed before training suppress the induced rise in epinephrine compared to eating the same amount of slower- digesting carbohydrates. Refined carbohydrates also boost insulin levels, further hampering fat-burning during the workout bottom line, avoid refined Carbohydrates or so-called performance drinks altogether before training.
If you are training early in the morning you can train on an empty stomach otherwise leave at least 1 hour before training when you eat your balanced meal of protein carbohydrates and fat.
Glycogen is the unused and stored form of carbohydrates in muscles. When glycogen stores begin to peak from eating plenty of carbohydrates, the body upgrades its fat- storing ability. Conversely, as glycogen stores are depleted, fat-burning increases. One way to kick-start the fat-burning process is to go extremely low- carbohydrate on two consecutive days every couple of weeks. This ensures that you tap into your glycogen stores for fuel, which signals the body to burn more fat. But more importantly, you only remain low for a short time so you don’t go into ketosis and don’t trigger a loss of muscle tissue.
Limit your total carbohydrates on two consecutive days every 4 weeks or so to less than 1 gram per pound of lean body mass per day. This will require you to know how many grams of carbohydrates are in the foods you eat and have the discipline to be very strict on your intake. Your diligence will be rewarded with a noticeable difference in body fat reduction. After two days, you can return to a more normal, though not excessive, carbohydrate intake.
It’s the age-old question: How many sets, how many exercises, how many repetitions do you need, and how much time should you spend in the gym each day? The answer is intensity and not duration.
Resistance exercise is anaerobic by nature meaning the working muscles derive energy primarily from glycogen without oxygen. This depletes glycogen stores rapidly so the average individual only has around 20 minutes of stored glycogen available for anaerobic exercise. When burning fat is the primary goal, it is imperative that you don’t train for too long and not to the point where you’re flattened and thoroughly exhausted. That type of overtraining may seem the way to go, but it does nothing for your anabolic (recovery) hormones.
Serious fat loss requires you to retain muscle mass, the body’s primary metabolic driver. If you go over 30 minutes in the gym your body starts running out of glycogen and starts burning muscle; testosterone and hGH goes into free fall, and your metabolism follows suit.
Go ahead, train as intensely as we can, just don’t go longer than 30 minutes in any one workout. Do as many sets and reps as we can during this time, using shorter rest periods and precise exercise technique. This generates enough muscular and cardiovascular overload to stimulate the nervous system to enhance a positive hormonal and metabolic response. You become leaner lighter fitter and stronger all at the same time.
If you are doing Cardio on your own be aware that it exerts two benefits: it burns calories and affects hormone levels in the body Specifically, cardio helps raise levels of norepinephrine (NE) Yet when you do cardio makes a big difference to how your body handles the hormonal changes. Cardio on an empty stomach allows (NE) to readily target fat cells, which triggers maximal fat-burning. On the flip side, if you eat before doing cardio, and particularly if you eat fast carbohydrates, the fat- blocking hormone insulin rises, making your body less effective at burning fat. We learned that NE activates the receptors that stimulate lipolysis (fat breakdown). Research shows that NE secretion increases with exercise intensity. In addition, as cardio duration increases fat utilization increases while carbohydrate utilization decreases. So we need to perform high-intensity cardio for a long duration of time to maximize fat burning. The only problem is one cannot maintain high-intensity cardio for a long duration. So how can we overcome this while maximizing fat loss? By doing the following: Example 10-15 minutes of HIIT followed by 10-15 minutes of Low- Intensity Cardio. High-Intensity Interval Training or HIIT is training where you alternate between intervals of high-intensity and low-intensity exercise. Example 15 seconds all out followed by 45 seconds of low-intensity cardio:
This type of cardio is less stressful and more effective than conventional cardio sessions performed at low intensity for long durations. Conventional cardio can produce high levels of Cortisol which can slow your resting metabolism as we have explained, so even though you’re burning calories on one side you’re losing on the other. Also, the metabolism returns back to normal very quickly after low-intensity cardio sessions. HIIT training actually helps to minimise Cortisol levels and can keep the metabolism high for nearly 12 to 18 hours after training.
Only do cardio on your own if your trainer thinks it is necessary. It depends on how often you are training at New You and how much cardio you are doing with your trainer. If needed he will lay out your specific routine anyway, remember more is not always better. First thing in the morning on an empty stomach with 2 glasses of cold water before you start is best. Perform a short warm up and stretch properly before you start. Do your cardio on opposite days to weight training. We recommend you use a cross trainer or bike as there is less impact and less chance of injury.
The primary concern women have when it comes to weight training is, I don’t want to get big or bulky.” We are here to tell you that you won’t! The hormone testosterone is responsible for the large increases in muscle mass seen when men lift heavy weights and even then it is difficult to achieve. Women’s testosterone levels are a fraction of men’s testosterone levels. Normal testosterone levels in men are 200- 1200 ng/dl while 15-70 ng/dl are normal in women.
As you can see, men’s testosterone levels are significantly higher than women’s. Even if a man is at the LOW end of the men’s normal testosterone range (200 ng/dl), he still has more than twice the amount of testosterone as a woman at the HIGH end of the women’s normal testosterone range (70 ng/dl). If we look at the median or mid-range testosterone levels in men and women, men = 700 and women = 42.5.
So on an average, men have 16.47 times more testosterone than women! It is clear that women do not have the hormonal support (testosterone) to gain muscle mass like men. Therefore, the fear of becoming big and bulky is impossible. Either way even for a man to become bulky it requires a high-calorie diet in conjunction with specific training methods.
Your driving force
Let’s face it. If you looked and felt your best, you wouldn’t be here.
You are because you carry around an extra 15, 30 or even 60 pounds or more of excess body fat. At this stage, you’re probably fed up and tired of it too. Maybe you put it on over the last 20 years or maybe it’s all new weight.
Either way, it doesn’t matter, your health is probably at risk, you don’t feel comfortable with your physical condition and your energy levels often leave you feeling tired and irritable.
You have tried dieting only to end up losing and regaining the same weight (and then some) over and over again. You’re left starved feeling depressed and even heavier than when you started.
You have messed around aimlessly in health clubs achieving very little because you were given the wrong advice or simply didn’t know what you were doing.
If you really want to make a significant change to your physical condition once and for all, it is imperative that you get clarity with regard to the outcome you want. It’s not just about wandering into New You to lose a few pounds, it’s about a significant effort to become leaner lighter fitter and stronger all at the same time. This requires discipline and self-belief.
Discipline actually comes from establishing strong reasons for getting into better physical condition. When you ask most people what they want to achieve they are pretty quick with the answer when you ask them why sometimes they are not sure.
As well as setting clear and definitive targets for your physical improvements it is imperative for you to establish major benefits you will get to your life as a result of being in better physical condition. Your reasons will be your driving force.
Most people tend to come to New You when they get to the point of no return. Unfortunately, sometimes it is necessary to get fairly frustrated about your physical condition before you can really take action and do something about it. It is a good lever to get you started, it’s not enough to carry you all the way. Stop focusing on the problem ie (your weight) and start focusing on the end result (feeling better, looking better) Be definite about your reasons for improvement, this will make you purpose driven and when you are purpose driven you won’t need to motivate yourself on a daily basis, you will do what is needed automatically and you will enjoy it too.
So establish some major benefits you feel you will gain from really getting into the best physical condition you can achieve, don’t hold back with limiting beliefs that will hamper you from attaining life-changing results. It’s crucial to understand why you can do this as much as it is to appreciate why you must do it.
Walking into New You for the first time may have been difficult. Getting started is the most challenging part of the process. Don’t worry you have already gained some momentum by taking the active step of booking your initial assessment with our nurse.
Once your assessment is completed you will be allocated your own trainer who will be by your side every step of the way. Your eating plan will be tailored to your specific body composition. Your trainer will explain in detail how, why and what we do before you start. We will put an action plan in place if you follow it to the tee you will ensure your success.
Bellow depicts the correlation between exercise nutrition and rest. All components are required in order to achieve real long lasting results. The New You method is governed by these factors. Leave out one component and the rest will suffer. Your trainer will explain the integration before you begin.
New You Personal Training Dublin, Weight Loss Dublin. No Products. No fad diets. Turn your metabolism from fat storing to fat burning so you can increase lean muscle tissue and burn body fat.
Visit Us: 63 Lower Baggot Street, Dublin 2
Call: +353 1 644 9470 or +353 1 644 9530
New You is a luxurious 5000sq ft dedicated one to one personal training weight management, medical and rehabilitation clinic.