10 Fat Loss Commandments

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Move around

3-5 hours per week are not going to drastically improve your body! As mentioned in the lifestyle commandments there are 168 hours in the week. So if you train 5 hours per week you still have 163 hours to accumulate fat and be lazy. MOVE AROUND – Take the stairs, ride the bike, walk the dog, do some sprints, play recreational sports, lift things, do it all.

Change your behaviour

Fat loss isn’t under the control of a higher power or he magical fat loss fairies. It's based on simple CHANGES IN BEHAVIOUR. If you continue to participate in behaviour that is not favourable such as the weekly takeaway pizza and ice cream with the other half or you continue to buy ‘just one’ bag of cookies with the weekend shopping. You are not giving yourself a chance.

Practice delayed gratification

THINK about the foods that you are about to consume. Are they going to bring you closer to your goal? Or will they make you feel like crap and take you farther away from what you want?

Expend more than you consume

If you expend MORE calories (energy) than you consume you will lose bodyfat. PERIOD.

Long term calorie reduction

The important thing to recognise is that it takes a LONG TERM reduction in calories. Periods of calorie deprivation for 3 days in a row then a massive influx of calories at the weekend will NOT result in fat loss. Any bodyfat you did manage to lose in those few days WILL, contrary to popular belief, quickly be replaced at the weekend leaving you back at square one.

Eat fat to lose fat

Remember in the nutrition chapter we outlined the benefits of healthy fat intake and when and how to take it in? Fat is a very important ingredient in the fat loss recipe and your lean body depends on it.

Eat more protein

Protein intake is essential when talking about fat loss. While dieting it is inevitable that your body will go looking for the extra calories it needs them. It will not only use fat stores it will also look to burn some protein as well. After all it stored the fat there for a reason and it wants to keep it! Your body will preferably use the fat burning culprit - muscle. Your body will literally break down muscle tissue and fat simultaneously. This serves as a protective mechanism in order to decrease your metabolic rate and protect its precious fat stores. Increasing protein intake will give the body external protein to use and serve to protect the muscle from being eaten!

Control your carb consumption

When LOSING fat carbs are your enemy. Especially simple sugars such as glucose, fructose, dextrose and maltodextrin. EARN THE RIGHT TO EAT CARBS! Pre, during, and post workout periods are the ONLY times you should have anymore than 10-15 grams of carbs in any meal. I’m sorry but it’s just the way it is. Maintenance is a different story but for now LOW CARB.

Exit the fat burning zone now!!

Training at low intensities (<30% max) is counterproductive! Lift fast, Train fast, Move fast and you will Lose fast!

Set specific goals.

As mentioned in the Goal Setting Commandments DON’T set fat loss goals like ‘I want to lose 20 lbs’ as your ultimate fat loss goal. It is short sighted and foolish. What then? Nothing left to do but congratulate yourself with cake and ice cream is there? Merely losing 20lbs may or may not be your leanest and most aesthetically pleasing weight. Your goal should be a visual one. ‘to look like the picture I painted on my PB board’. In short, your ultimate goal should be to look lean and athletic not to lose a certain amount of ‘weight’..


Bryan Kavanagh (read Bryan's blog here)

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Bryan  - Need Help or have any questions?   |.
If you need help or have any questions at all regarding the above article. .
feel free to leav a comment or contact me throught the 'ask the expert' section
of the homepage.

Robert  - Diabetic type 2   |.
I'd like to your advice about my health is diabetic type 2 and tablet for
metformin and Glicz. it for control sugarl level. Shall I allowed to buy a
proton or what kind of? I need lose weight on my tummy also grow muscle. My
shoulder has been an operation for recovery but it take a long healing for one
year. I need to solution it for quick. Because I thowing in the Javelin, Hammer
and Dicus and Pole Vault. I am deaf. I would like to your advice about what I
can get as above.

Hope to hear from you soon
shakeel  - Control your carb consumption   |.
Hello I woud just like your advise on the below statement
CARBS! Pre, during, and post workout periods are the ONLY times you should have
anymore than 10-15 grams of carbs in any meal.

what food do you recommend to
eat that will given me enough carbs pre and post work out..? i look forward to
your reply
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