Dec 04 2015

FINAL Four Pillars Of Weight-loss

Last week we covered the 4 of the most instrumental tools you need to consider when it comes to losing weight. If you didn’t catch them, you can find them again here First Four Pillars Of Weight-loss Now for the final four: Cardio has the propensity to burn muscle while…

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Last week we covered the 4 of the most instrumental tools you need to consider when it comes to losing weight. If you didn’t catch them, you can find them again here

First Four Pillars Of Weight-loss

Now for the final four:

  1. Cardio has the propensity to burn muscle while muscle burns fat. Stop and look over the gym floor and you’ll see all the overweight people in the cardio suite, and the toned/ muscular ones in the free weights area. One pound of muscle burns 50 calories at rest, for beginner on a good training program you could put on 15lbs in your first year of lifting, that’s a daily deficit of 750 calories sitting on your ass, or four pints’ guilt free!
  • Perform one cardio session per every two weights sessions. Ensure on your cardio days you consume 25g (100g weight) extra protein, to help prevent muscle loss.
'Low level cardio doesn't burn enough calories on it's own, and long duration burns through muscle mass.'

‘Low level cardio doesn’t burn enough calories on it’s own, and long duration burns through muscle mass.’

  1. Periodical diets through the year. A balanced eating plan should get you to a healthy weight. However, over time that 80kg will become 83, 87, 90 if you’re not careful. You need to set a ‘shit I’m getting fat again threshold’, I usually recommend 3kg as the upper limit. Now it’s fine if you use these extra calories for muscle gain and strength. But even after these benefits you need to re-composition (change some of that extra fat for muscle) at least once a year to maintain that 80kg,
  • Plan your diet around a holiday or event, this way you’ll have greater motivation and you won’t come back heavier than when you left!
  1. Increase your non active thermogenesis (NAT). If you have a desk job, training three times per week won’t cut down your weight. If you add diet, you will, but that’s an eternal battle that’s attritional. You must increase your NAT, the amount of energy you expend when not performing exercise. Overweight people spend 2 1/4 hours less time on their feet, that’s approximately 350 calories per day. Calories can only go down so much, the time available to exercise is also limited, but you can easily change your NAT.
  • Stop sitting on you’re commute to work, you’ve just been sleeping! Ask for a standing desk, have your lunch away from your desk, even take one stop further away from work in the morning and walk.
'This is extreme :D but you only need to walk 1.1km ph for three hours per day to burn 350 kclas. No sweating, panting just fat loss!'

This is extreme 😀 but you only need to walk 1.1km ph for three hours per day to burn 350 kclas. No sweating, panting just fat loss!’

  1. Cooking. If I diet, nothing enters my mouth that I have not cooked myself – I don’t buy sandwiches, chicken even a custom salad. Food labelling can be up to 25% out, whereas 100g of chicken is always 100 kcals. If you cook you take ownership of your results, you are the one to dictate how much oil, carbs or protein your eating – you can’t blame anyone else – or be surprised by the outcome.
  • At work, only consume the food you have taken in with you. You’ll soon learn how much food you need to fuel your day, save money and reduce your overall calorie intake.

I’m sure there are points that you haven’t thought about on my list, indeed I actually started this article out as three points!  But I can guarantee if you action all of the above you will be happy, healthy, and sexy!

When You’re Ready To Get Serious

Sal

Follow me on twitter @silverbacksal

 

 

Author

Salman