Loosing fat

2008-08-24T12:59:00.000-07:00

After introduction it is time to start working on something concrete. It is a loosing fat. When we are talking about fit body the first thing we must observe is body fat. We will never look nice if we are fat. So if you have problem with weight start planning your aerobic training. As i said in introduction loosing fat is theoretically very simple. All we need is to use more energy then we take from food.

Example:
Today I had intake of 3000cals and I used 3500cals (running, gym, other activities)
I lost 500cals of my body fat.

The concept is simple: increase use of energy, decrease energy entering your organism. For loosing fat we use aerobic training and specific nutrition.

Aerobic training is a low intensity training lasting more then 30 min. I recommend 45 min.
As an aerobic training you can use running, cycling, jumping rope or other. I recommend combination of these three activities. See aerobic training.

Difference between aerobic and anaerobic training.

When we are talking about fitness we must distinguish these two kinds of training. Aerobic is as i said low intensity training lasting more then 30min. Breathing is increased but organism can take all oxygen it needs for metabolism from lungs.

Anaerobic training is high intensity training (gym, sprints) and in this case organism cannot take enough oxygen because of big use of energy instantly. For example, when you are pushing 100kg on bench press, organism cannot take all oxygen it needs so it uses other mechanism to give enough energy, that mechanism is anaerobic activity.

Aerobic training is used to increase consumption of energy (loosing fat), increasing fitness of a body. Aerobic training is increasing level of hemoglobin, heart volume. By aerobic training your body will be much better prepared.

Anaerobic training is very different from aerobic it is used to increase strength, muscle mass.
Intense anaerobic training gives a muscle impulse to grow. Very important is to know that simple aerobic running can easily become anaerobic if you speed up too much so try to run in that speed that don’t increase heavily breathing. Good indicator of aerobic is speaking. If you can speak you are in aerobic phase if you cannot it is too hard for you and you should slow down.

Nutrition is important too. One fitness instructor use to say: You don’t get your abs in gym, but in kitchen.

When you know this you can now start planning aerobic training or nutrition.

INTRODUCTION

2008-08-21T13:11:00.000-07:00

This is introduction in fitness and this should help you in starting your new life. This is for beginners and it is written in simple language. Concept of this blog is: first posts are common information and should help you to see whole problem. Later I will write all aspects of problem separately.

What is our target?

First of all, when we are talking about beautiful male body, we must watch body from female perspective (if you are not gay). What are things that women want?
Generally, female wants all good she can get for her child: good environment for development (money, stability, status), and of course good genes. Woman’s desire for rich partner or partner with high status in society is connected with instinct to give her child everything it needs. And YES money is the thing female want. Don’t think much about it that is in nature of human beings. The second thing, for us crucial is genes. What is phenotype females like most. Many researches showed that things women like are: narrow waist, wide shoulders, muscular face, strong chin, high forehead. Of course height is one of good attributes of a male.

If you don’t want to go on plastic surgery things that left witch you can improve is muscularity of your body, level of body fat.

I’m so fat, what should I do???

If you have problem with fat, you should do something about it.
Many of people think that they can use some pills and get thin by night... That is a lie. The only way to remove all those fat inches is to use more energy then you eat. You probably think .... “I knew that this is not new for me” .... but did you accept it as a FACT?

Example:
Today I had intake of 3000cals and I used 3500cals (running, gym, other activities)
I lost 500cals of my body fat.

The concept is simple: increase use of energy, decrease energy entering your organism.

How to use more energy?

There are few ways. The first is as you know sport activity. I recommend running, jumping rope, and if you have bicycle. See my aerobic program.
Other way is to use potentially danger supplements that increase speed of metabolism. They are increasing temperature of organism, blood pressure, and breathing. If you are TOTALY healthy, with no problems with, for example high pressure or asthma or other cardiovascular problems, u can try this supplements called fat burners, in other situation don’t even try it.

Fat burners can help a lot, and it is not a lie, but it is not enough. You must train well.
3 or 4 time a week at least.

How to reduce energy entering my body?

That is a big problem for many people. You just must be disciplined and not to eat some things. Forget soft drinks; forget chocolate, ice-cream, fast food. Eat only low fat high protein food. Low fat milk, turkey, chicken (not fried), reduce bead intake. And of course a lot of water.

I started loosing fat, what now?

Now you should start with some exercises at home: push ups, chin ups, do something with abs, crouches. These are things you should do to be well prepared for hardcore training in gym. After few weeks of home training sing up for gym. And start training.

What should I do in gym?
If you don’t know read this >> see my anaerobic program.
When you started going in gym you should do some modifications in your diet. Increase intake of protein to the maximum. Try with some protein supplements and good healthy food.
Nutrition is critical in fitness and bodybuilding. You must be disciplined in this.

note: most important is persistence, don’t miss not even one training, don’t eat not even one candy bar. Your will to look fine must be above all other desires.

What part of my body is the most important?

It is very important question: the most important is symmetry, balance. And as I said wide shoulders, narrow waist.
Wide shoulders are important because of impression of strength, width and muscularity.
Narrow waist emphasizes shoulders, abs and but.
My opinion is that you should accent your abs and lateral deltoids (shoulders).

note: This does not mean that you should not do other parts of body in gym. That does mean you should work everything with accent on shoulders and abs

Now something about time perspectives

How long should I wait for results?

I heard many stories about my friends loosing weight. For example, in one week he lost 4 kilos. This is an illusion. You cannot loose 4 kilos in one week, not even two, hardly for 3...
It is simple math: 1 kilo of body fat is about 7000cals
So by his story he used 28000 more cals then he have eaten for 7 days. That is 4000cals per day. Typical male use about 3000cals per day. So he has grater activity then normal and he didn’t eat anything for 7 days.

What I want to say. Loosing fat is not so easy. These 4 kilos that his scale said is nothing more then change of water level in organism. The best speed of loosing weight is 3 kilos per month.
This means that you use 700cals per day more than you eat. This is high limit of loosing weight that doesn’t have any bad influence on your health. More the 3kilos per month could be bad for your metabolism.

Loosing fat is one thing and gaining muscles is other. For loosing fat you need maximum 6 months, but for muscular body from 1 to 2 years of hard trainings ( depending on supplements you use and discipline).

The Best Way to Perfect Male Body

Loosing fat

INTRODUCTION