by Hugh Roid
This issue, I’m going to talk to you about losing weight. No, not putting your dumbbells down and forgetting them. I’m talking about getting shredded.
One pound of fat is equivalent to approximately 3500 calories. To burn fat, you must maintain a caloric deficit. I use the calorie calculator from either freedieting.com or caloriecount.about.com to determine my minimal caloric needs.
Let’s warm up with some easy stuff. Instead of soda, drink water. It has no calories; furthermore, it has no macro-nutritional content. The macronutrients are carbohydrates, protein and fat.
Running before breakfast or sunrise—or before anyone else is awake—aids in weight loss by jumpstarting your metabolism in addition to burning those obvious calories. Towards the end of your run, burn out your energy and muscles in the final 30 seconds. This extra effort holds your heart and energy consumption at an elevated rate after running.
Plenty of fat-loss supplements exist; however, their effectiveness is often dubious. They’re certainly useless without exertion. One fat-loss supplement I’ve heard good things about is MusclePharm’s Shred Matrix.
Safflower oil contains linoleic acid. In dietary use, high–linoleic safflower oil has also been shown to increase adiponectin, a protein that helps regulate blood glucose levels and fatty-acid breakdown. I wouldn’t recommend drinking safflower oil (available at Meijer), but I would recommend substituting it in recipes that call for oils.
A little wilder is the ephedrine-caffeine stack. Consuming ephedrine and caffeine increases your metabolic rate and suppresses hunger. However, ephedrine and caffeine are stimulants and vasoconstrictors, and as such come with all the risks. For more info, visit this quick start guide on EC Stacks by hotnfit.com.
The most extreme weight loss I’ve ever done is ketosis. I lost 15 pounds in a month (160 to 145) during the 2013-2014 Christmas to New Years’ season. Marvelous ketosis changes your body from a primarily carbohydrate-burning metabolism to a primarily fat-burning metabolism by cutting out carbohydrates from your diet.
The induction phase of ketosis is particularly painful. It’s typically around 2-4 days, depending on your existing muscle glycogen and blood sugar as well as your enthusiasm for diet and exercise. Your diet becomes extremely boring during the first phase. No bread, no fruit, no milk. You will primarily be consuming leafy green vegetables, meats and some cheese for the minimum fats you need to maintain your hormones. Think: Atkins. Also: Starvation.
As your body and brain flood with ketones, you have headaches, brain haze and fatigue. Once past induction, your body adapts to ketosis and the weight begins to fall off as your new metabolism suppresses your hunger and consumes only fat.
For extensive info and a list of keto-friendly foods, read “A Guide to Ketosis” by BodyBuilding.com forum user shadowwalker021.
Check out this Macronutrients Calculator for the minimum macronutrients you will require and throw out the carbs. When you work out, drop a set from what you would usually do, or you will lose substantial amounts of muscle mass. Recall that the goal is cutting, not gaining.
Remember: You’re always faster than a couch potato. Happy cutting and joyful shredding!