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Step by Step Fat Loss Guide

Step by Step Fat Loss Guide

(Last Updated On: 02/19/2014)

Fat Loss is a struggle for millions around the world, and the fat loss supplement companies are licking their chops. Everybody wants that quick fix when it comes to fat loss, but for the most part people do not have much understanding of fat loss or how to lose weight. So it’s very easy for the gimmicks to make money of people who would try any thing, here at newestbodybuildingsupplements.com our goal is to clear things up a bit and simplify fat loss for those who are not as familiar with it.
This guide contains everything you need to achieve real, dependable fat loss. There are no quick fixes here. Read through and set your self for success.

We will teach you to:
>Understand your body type, and how it effects the way you plan your fat loss nutrition and training.
>What are macronutrients, and the role they play in fat loss.
>Calculate your macronutrient requirements and plan your diet around them.
>Choose the right sources of protein, fat and carbohydrates for fat loss.
>Choose the right type of cardio for fat loss
>The importance of weight training for fat loss and body composition.
>What supplements can be used to increasing fat loss

Set Your Goal!

Before you even get started on a fat loss plan the first thing you want to do is to set goals for yourself. This goal could be to lose 20 lbs. or it could be to see your abs, or to tone up etc… Whether your goal is to lose a certain number of pounds or to just achieve a certain look you will need to set a reasonable time frame to achieve this. If you do not set a time frame there will be no sense of urgency when trying to make progress. Once you’ve made a goal stick to it!

Determine Your Body Type

When trying to lose fat body type is very important to both diet and training. Different body types will require varying levels of calories, macronutrients, and training volumes. Before you can determine how much to eat and how much to train you must know your body type.

Ectomorphs- are usually very thin. The bone structure of an ectomorph is very narrow. This means that they usually have a small rib cage, narrow shoulders, and long thinner limbs. An ectomorph will struggle to add both muscle and fat, so adding body weight is usually a slow process.

Mesomorphs-are typically athletic looking even with little to no training. Mesomorphs usually have wide shoulders and somewhat thinner waists. One of the main characteristics of a mesomorph is that they add muscle and lose fat easily. This doesn’t mean they are not immune to getting out of shape. If they wish to maintain or improve their physiques, a proper training routine and diet must be employed.

Endomorphs- are the opposite of an ectomorph. They have a wide bone structure. This means that an endo’s rib cage, shoulders, and waist are usually wide. An endomorph will gain both muscle and fat very easily. Because of this most endomorphs struggle to maintain a lean physique. But their body’s ability to add and maintain muscle tissue gives them a big advantage when losing fat.

Progress Rate You Should Follow

When it comes to the rate at which progress can be made fat loss is far different from muscle growth. Whereas building muscle is a slow process, fat loss can take place at a pretty rapid pace. We have all seen the commercials that promise to help you lose 10-20 lbs. in a few weeks. While it is entirely possible to lose huge amounts of weight in short periods of time, this is not what we are aiming for. Thing about loosing weight too quickly is you will experience muscle loss. It results in a lower metabolism, a less attractive physique, compromised health, and ultimately a higher chance that the weight lost will be put back on.
On any fat loss plan you should strive to lose 1-2 lbs. per week. This rate of loss will ensure that all weight losses will be fat and not muscle tissue. This will also make sure that progress will continue without a metabolism stall. This way your weight will come off and stay off!

Fat Loss Related Terms

Before we get too ahead of ourselves,lets take a look at some commonly used terms when you discuss fat loss. It is important to have a full understanding of everything discussed without having to google the definition.

Calories- Calories are a unit of measurement used to describe how much energy value is in food. Excess calories that are not used as energy are stored as fatty tissue within the body.

Micronutrients- Micronutrients are nutrients that the body only needs in trace amounts. Examples of micronutrients are most vitamins and minerals.

Metabolic Rate- Metabolic rate refers to the rate at which a person’s body uses energy. A higher metabolic rate will use energy more quickly, leading to a leaner physique.

Protein Synthesis- The process through which amino acids are arranged into proteins. Protein synthesis is the process of muscle growth.

Amino Acids- Amino acids are the compounds that make up proteins. They are commonly referred to as the building blocks of protein. Different types of proteins vary in the types and amounts of amino acids that they contain.

Glycogen- Glycogen is carbohydrate stored within the human body. When carbohydrates are ingested they are stored within muscle tissue and liver as glycogen. Glycogen is a primary energy source for the body.

Anabolic- Anabolic is the state of muscle growth. If you are building muscle you are in an anabolic state.

Catabolic- Catabolic is the state of muscle breakdown. If you are losing muscle you are in a catabolic state.

Macronutrient and Calorie Overview
You should know that there are three macronutrients: protein, carbohydrates, and fat. If you want to have a successful weight loss you need to know about these three components. Each one of these serves a particular function within the body, so it is essential that they be supplied in the correct amounts. Another major factor is the body type, which plays a huge role in how your body reacts to these nutrients as well. Different body types will have different recommendations for each nutrient and calorie intake.
So lets take a look at all the nutritional intake factors.

Calories
If you’ve been reading with us so far you’ve come across our Calorie definition. Proteins, fats, and carbohydrates all have calories. One gram of protein contains 4 calories, one gram of fat contains 9 calories, and one gram of carbohydrate contains 4 calories. The body expends a certain number of calories as energy everyday. If you consume more calories than you expend, the excess will be stored as body fat. If you consume less than you expend everyday your body will have to use stored body fat to meet energy needs. Calories consumed from protein, carbs, and fat will not all be processed the same way within the body. This will all be explained as you read on, but first lets take a look at recommended calorie intake based on your body type.
>Ectomorph- Body weight x 16-18 = daily caloric intake
>Mesomorph- Body weight x 14-17 = daily caloric intake
>Endomorph- Body weight x 12-15 = daily caloric intake

Protein

Proteins are unbelievably important molecules to the human body. Different proteins have different functions depending on the type. Some are used as contractile proteins which allow muscles to contract and lift weight. Other proteins are enzymes that cause chemical reactions within the body, others used for energy. Body prefers to use protein for storage as muscle tissue rather than to use it for energy. Proteins can be broken down and used for energy if the body needs it though. This process of synthesizing glucose is called glucogenesis. Glucogenesis is not reccomended when trying to maintain muscle mass. Protein also yields less energy per unit than carbohydrates or fat. So protein is best used as a substrate or building block of sorts, rather than being used for energy.
Essentially it doesn’t matter which weight loss plan you are on, you need protein to maintaine muscle tissue. Your body breaks it down into amino acids and sends it into the bloodstream. Once these amino acids are in the bloodstream they will be taken up by cells within the body. Lets take a look how much protein to take in while trying to lose weight, based on your body type. Its important to choose lean proteins to take.
>Ectomorph- Body weight X 1.0 – 1.2 grams
>Mesomorph- Body weight X 1.1 – 1.3 grams
>Endomorph- Body weight X 1.1 – 1.4 grams

Our recommended lean proteins for best resluts: Chicken Breast,Turkey Breast,Fish(Salmon),Milk (no fat),Cheese (low fat or no fat),Cottage Cheese,Greek Yogurt,Lean Pork,Lean Beef,Whole Eggs and Egg Whites,Whey Protein,Casein Protein.

Carbs


Carbohydrates are broken down into sugars within the body to produce glucose. Glucose is a primary energy source that fuels the brain, muscle tissue, and organs. Glucose is converted into glycogen and stored within muscle tissue where it is held until it is ready to be used, such as during training. Carbs are extremely important to training since they are the primary fuel source for working muscles. If you do not intake enough carbs, your body will have to convert amino acids to glucose for energy. These amino acids may normally be stored as proteins.
You need carbs to keep your metabolism going strong, also Leptin and other fat burning hormones are directly related to carbohydrate intake and body fat levels. Leptin is a fat burning hormone that serves many functions. One of the most important functions is the control of energy expenditure. If your leptin levels low or high it will dictate how your body reacts, so if you are trying to lose weight you need to regulate your leptin levels to keep the metabolism in check.
Carbohydrates also regulate muscle cell volume. You will notice that when carb intake is low your muscles will appear flat and smaller, because cell volume is diminished when carbs are restricted. This is because carbs are stored in muscle tissue as glycogen. Every gram of glycogen is stored with 2.7 grams of water. This can drastically effect the size of muscle cells. When your muscle cells are depleted this tells your body that food is in short supply and it will take action by lowering fat burning hormones. On the other hand, when carbs are kept in the diet it will cause muscle cells to have more volume which will result in a higher metabolism.
Insulin is another very important reason to keep carbohydrates in your diet. Carb consumption causes the body to release the hormone insulin. You should know insulin is one of the most anabolic/anti-catabolic hormones in the human body. Insulin binds with the muscle cell membrane that triggers an onslaught reactions that lead to growth. When insulin levels are high cortisol levels are lower. To figure out how many carbs you will be eating on a daily basis. This one is simple. Whatever calories are left over after you calculate your protein and fat should be used for carbohydrates. Just take the total calories that are left over and divide by 4. This will tell you how many carbs you should eat everyday.
Our recommended good carb foods you should consider for best results: Brown Rice,Sweet Potatoes,Red Potatoes,Oatmeal,
Whole Grain Cereals,Whole Wheat Pasta,Fruits,Vegetables,Beans,Whole Wheat Bread,Dextrose (sugar post training),Maltodextrin.

Healthy Fats

Dietary Fats are essential molecules that cannot be ignored in a fat loss plan because of the important roles they play in many different bodily processes. Fat is the most energy dense nutrient. Whereas protein and carbs both contain 4 calories per gram, fat contains 9 calories per gram. The downside to fat is that it is easily stored. Important function of fat is its role in the production of testosterone. One thing must be understood about a fat loss diet: testosterone will be lower when calories are restricted. This is just a natural response. The body senses that energy is in short supply and decides that less energy can be “spent” on muscle growth.

Fatty acids must be available to create cholesterol. This is important because cholesterol is eventually converted to testosterone. If fat intake is too low there will not be enough fatty acids available for optimal testosterone productions. Very important thing is to cut fat intake when attempting to lean out, at the same time making sure daily intake does not drop so low that testosterone levels are negatively affected.
Lets determine how many grams of fats you need based on your body type.
Ectomorph-100-200lbs 45-55 Grams,over 200lbs 55-60 Grams
Mesomorph-100-200lbs 40-50 Grams,over 200lbs 50-55 Grams
Endomorph-100-200lbs 50-60 Grams,over 200lbs 60-65 Grams
Our recommendation of healthy fats to intake for best results:Fish Oil,Flax Seed Oil,Olive Oil,Nuts,Peanut Butter,
Almond Butter,Borage Oil,Primrose Oil,Salmon,Egg Yolks.

Perfect Your Eating Times

Meal timing plays a crucial role in the preservation of muscle tissue and creating peak performance. Certain times of the day require certain nutrients to make sure that amino acid requirements are being met and energy levels are being optimized during training.

Breakfest
More people skip breakfast than any other meal of the day. This is mostly due to convenience since it is too tempting to sleep in a little longer and run out of the house in the morning without eating. This is a huge mistake. After a whole night of not eating your body is starved for amino acids so protein intake should be a must. If you are serious about fat loss and muscle growth you will prioritize breakfast. Research has shown that people that eat a substantial breakfast are less hungry throughout the day. If you have a tendency to cheat on your diet I highly suggest putting a large amount of your daily carbs at breakfast. Breakfast is also a good time to include some of your daily fats.

Pre-Workout Meals
Pre-training meal may just be the most important meal of the day. This is the meal that will fuel your workout. For this meal it is important to get protein and carbs which will make their way into the blood stream around the time your training session is getting underway. The glucose in the bloodstream from the carbs will be used for energy, while the amino acids from the protein will spare stored amino acids from being catabolized during training. People don’t realize that working out is very catabolic. In fact, this is the most catabolic time of the day. A proper pre-training meal will help minimize the spike of catabolic hormones that is typical during training. This meal shoud be consumed 1.5-3 hours before your workout.

Post Workout Meal
Even with a proper pre-training meal the flood of catabolic hormones during training is inevitable. Cortisol levels will remain elevated long after training has ceased if nothing is done to bring it down. The best way to stop this muscle wasting dead in it’s tracks is to consume protein with high glycemic carbohydrates. Protein is an absolute must have after training since it is the only thing that can immediately shift your body from a catabolic state to an anabolic state. The period right after training is commonly referred to as the anabolic window because the body is ultra sensitive to nutrients for 2 hours after training.
Protein Shake consumed immediately after training can produce up to 25 times higher levels of protein synthesis when compared to a protein shake that is consumed 3 hours post workout. This shows how important it is to get this shake in right away. Since timing is so important in the post workout state it is important to choose a protein that is quickly digested. The goal post training is to spike insulin levels for the sake of muscle growth. The best way to cause an insulin spike is by using high glycemic carbs such as dextrose, glucose, or maltodextrin. These carbs cause a rapid rise in blood sugar and will therefore cause the greatest insulin response.
This should be a whole food meal with protein and carbs while minimizing fat intake. This will maximize muscle growth by keeping protein synthesis levels high and reducing catabolism.

Bed Time Meal
Another crucial time for protein is before bed. While sleeping the body releases a flood of anabolic hormones such as growth hormone and testosterone. This is yet another time when steps can be taken to preserve muscle while dieting. During the night we typically go several hours without eating. For this reason a slowly digesting protein would be best. This will allow a longer steady flow of amino acids that will continue to feed muscle tissue for hours.
Two great options before bed are casein protein and cottage cheese. Beef would be a viable option as well. The most important thing is to ingest some sort of protein before bed. Fats are also a great way to slow the digestion of protein before bed. So adding some healthy fats to your bedtime meal is a good idea.
Carbohydrates are obviously not necessary before bed from a performance standpoint but their consumption late at night will not translate into fat gain.The body will process carbohydrates the same way first thing in the morning as it does right before bed. So feel free to eat some carbs before bed. It will not hinder your fat loss one bit.

Plan Out Your Daily Calorie Intake
Try to plan out how much of your daily calorie intake you take at each time of the day, below we have categorized and suggested what we feel is a solid plan.

Protein- Deciding how much protein to eat at each meal is simple. Take the total protein you are supposed to consume during the day and divide it evenly among the essential eating times. Let’s say, for example, you are supposed to be eating 200 grams of protein per day. Since there 5 essential eating times you just need to divide 200 by 5. This means that you will need to take in 40 grams of protein at each meal.

Carbs-Consume carbs at times of the day where they will be most useful and will be less likely to inhibit fat loss. The three times of the day where carbs must be consumed are the pre-training meal, post-training shake, and the post-training meal. Our recommendation for carb distribution:
Pre-Training Meal- 35% of daily carbs (complex carbs)
Post Training Shake- 20% of daily carbs (sugars or high glycemic carbs)
Post Training Meal- 25% of daily carbs (complex carbs)
You’re left with 20% of your daily carbs that are free to be eaten whenever you prefer. If it is your preference to eat a bigger meal first thing in the morning then you can put these carbs with breakfast. If you feel you sleep better with some food in your stomach then you can eat these carbs with your bedtime meal.

Fats
Fat intake allows for a little more freedom as far as meal timing is concerned. The only times you need to keep fat intake low is for your post training shake and your post training meal. This ensures that the fat does not slow the digestion of the carbs and protein since the rate of digestion is very important for these meals. We recommended that you eat 10-15 grams of fat with your bedtime meal. This will be enough to slow digestion of your nighttime protein and preserve muscle tissue throughout the night.

Lets Get To Training!

CardioLow intensity cardio is not going to give you the real results you are after. For serious fat loss you need serious cardio.

High Intensity Interval Training
HIIT is performed by doing intervals of very high intensity work alternated with periods of rest or low intensity. A great example of this are sprints. When performing sprints you will give an all out effort for a short period followed by a rest. Then this action is repeated over and over again. HIIT is so effective is because the post exercise lipid (fat) utilization is far greater with HIIT than any other type of cardio. This essentially means that even after your workout is over, your metabolism will keep running. Just one 10-15 minute session of HIIT can increase testosterone and growth hormone levels for hours after the workout has ended. Don’t believe the myth about cardio burning muscle!
Since growth hormone is a potent fat burning hormone this will further increase fat burning in the post exercise state. Short duration sessions simply preserve muscle tissue far better than long drawn out cardio sessions. Compare the difference in physiques between a sprinter and a marathon runner. They are both runners but they have drastically different looks to their bodies.
HIIT has many of the same effects of a weight training session it can strain the central nervous system. For this reason you will want to keep HIIT to two 10-20 minute sessions per week. These two sessions should be performed on your non weight training days and should be treated just like your weight training sessions as far as nutrition is concerned. These sessions should start closer to 10 minutes and increase as needed.

Moderate Intensity Steady State
Since only two HIIT sessions should be performed per week another type of cardio will be needed for the rest of the cardio sessions throughout the week. MISS (Moderate Intensity Steady State) cardio is the perfect type of cardio to fill in any remaining cardio that needs to be performed during the week. This will burn a great amount of calories while sacrificing very little muscle tissue and burning fat.
MISS cardio shoud be performed at a moderate pace for a moderate duration. The type of cardio performed doesn’t matter. The only thing that matters is that you pick one moderate intensity and keep that pace throughout the entire cardio session. MISS sessions should be in the range of 20-35 minutes.

Fasted Cardio

Over the years fasted cardio has become an incredibly popular method used to shed fat. Fasted cardio means waking up in the morning and performing cardio on an empty stomach before breakfast. The reason this has become a popular fat loss method is because fasted cardio increases the percentage of calories derived from fat during cardio while minimizing the amount of glycogen used for energy. We do not recommend this type of cardio, research shows less fat loss from fasted cardio when compared to cardio performed in a fed state. So make sure you get some food in your system before you head out to perform your cardio.

Utilize Weight Training

Weight Training can sometimes seem like an afterthought in many fat loss plans. This is a huge mistake since weight training burns an incredible amount of calories and raises the metabolism for hours after training. Many people mistakenly believe that the best way to lose fat is to stop lifting weights and focus on cardio. This will cause you to lose weight but most of it will not be fat. On any fat loss plan the distinction must be made that the goal is not just weight loss but fat loss. Stopping all weight training will set you up to burn less calories, have a lower metabolism, and have less muscle tissue. So do not neglect this part of the process to reach your goal!
Somehow it is become considered “common knowledge” that when trying to burn fat you must use lift with high reps and light weight. Wrong! Best approach to training is to focus around heavy compound movements and training EVERY body part 1-2 times per week. Neglecting any part of your body is just a missed opportunity for extra calories to be burned, both during training and in the post exercise state. A well balanced weight training routine should include both heavy weights for low reps and light weights for high reps.

Include Ab Training

Ab Training does not burn fat around the midsection. Ab training will only train the abdominal muscles that are underneath the layer of fat that covers them. The only way to see these muscles is to lose the layer of fat that covers them through proper diet, cardio, and weight training. Treat abs just like every muscle group and train them 1-2 times per week. Doing this along with proper diet and cardio will put you on the road toward getting great results and who knows maybe even the six pack everybody wants.

Include Workout Supplements To Your Diet

Whey Protein

Whey protein is best known for its ability to increase muscle growth and recovery which becomes vitally important on any fat loss plan. Many of the benefits of whey are due to its fast digestion rate and high concentration of the amino acid leucine. It is important to remember that anything that is used to build muscle will also maintain muscle while dieting. Research shows that subjects lose more fat and retain more muscle while consuming whey protein when compared to subjects with an equal calorie intake but do not consume whey in their diet. Whey protein improves metabolic function and boosts insulin sensitivity. Take Whey immediately after training because of it’s fast digestion. Whey may also be used at other times of the day to meet protein needs at meals.

Essential Fatty Acids

EFAs are essential to the human body because play a role in many different biological processes. Essential fatty acids differ from others fats in that they cannot be synthesized within the human body. This means that EFAs must be consumed through the diet. If not enough EFAs are consumed the body will sense that it does not have the nutrients that it needs to function properly. As a result it will essentially “hold on to” body fat. Great way to get EFA’s are by supplementing with Fish Oil and Flax Seed Oil. 5-10 grams per day will meet bodily requirements.
Take EFAs to:
>Decrease body fat mass
>Increasing amino acid uptake
>Reducing cholesterol and blood pressure
>Improve cardiovascular health
>Increase insulin sensitivity
>Decrease inflammation
>Improve joint health
>Repair damaged cell membranes
>Increase cell membrane ability to transport nutrients

Creatine

Creatine phosphate is stored within muscle tissue and is a source of stored energy used during short bouts of high-intensity exercise. The creatine phosphate stored in your muscle tissue assists your body’s main energy source used during the first few seconds of performing any type of exercise, called adenosine triphosphate, or ATP.
Creatine supplements help increase the amount of creatine phosphate stored in your muscle tissue allowing you to lift more weight for more reps.Creatine may be the most scientifically proven supplements on the market. It has been proven to lead to significant muscle growth over time. Although creatine doesn’t directly increase fat utilization within the body it will lead to a higher metabolism indirectly.

Caffeine

Caffeine and products that contain caffeine are great fat burning tools. Because of caffeine’s stimulant effect. This stimulant effect increase thermogenesis, which is the production of heat by the body. This leads to a higher resting metabolic rate and higher total calorie usage throughout the day. Caffeine causes a release of these hormones which will give a short term energy burst. The problem is when there is chronic stimulation of the adrenal glands. This will lead to adrenal burnout which can negatively effect energy levels, metabolism, and digestion.
Caffeine is a great tool it is best to be used on moderation. Suggested use is to have 100-200 mg. of caffeine 1-2 times per day for 1-2 weeks followed by 1-2 weeks completely off all products and foods containing caffeine. One great way to ingest caffeine before training is through the use of a pre training supplements.

Green Tea

Green Tea is an excellent fat loss supplement and as an added bonus, it contains potent ployphenol antioxidants. The power of green tea comes from the polyphenols contained within. The most potent metabolism booster of these is called epigallocatechin gallate or EGCG for short. This polyphenol has the ability to increase thermogensis much like caffeine but without the stimulant effect or taxing of the nervous system. EGCG it is best to take a green tea extract product.

Include BCAAs

BCAA’s work with a double sided attack on fat loss. First by increasing muscle growth which will eventually lead to an increased metabolism, secondly by increasing fat utilization within the body. This makes BCAA’s one of the most effective supplements on the market. To get the most benefit out of your BCAA supplementation it is best to consume 8-12 grams during training and another 10-20 grams throughout the day in between meals. This will optimize both muscle retention and fat loss.

Final Thought

As you lose weight you may come to a point where your weight loss will stall. If this happens just recalculate your diet plan with your new body weight. As you progress you will lose weight and your numbers will need to be adjusted for your new lean self. GOOD LUCK!

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