The 3 Priority Ways to Drop Fat

  1. Low GI Foods
  2. Resistance Training
  3. Compound Exercises

1) Low Gi Foods

GI stands for Glycemic Index. This tells us whether a food raises blood glucose (sugars) quickly, moderately or slowly.

Different carbohydrates are digested and absorbed at different rates & GI is a ranking of how quickly each carbohydrate-based food and drink makes blood glucose levels rise after eating them.

You want a slow steady release of energy (sugar) from the foods you eat. So choosing low GI is the smarter choice – the energy will be released slower & provide energy for a longer period of time & will in turn cause less of an insulin response.

Insulin is the hormone of fat-storage & ageing. Control that & you control those two factors to a certain extent.

This is how foods are classified:

Low GI Medium GI High GI
0-55 56-69 70 or greater

Choose low to moderate GI foods & you will manage your blood sugar effectively. Portion sizes & timing do play a part but this is the most important element to consider.

I’ll show you how to put this into a meal plan & which foods are low – moderate GI at the end of this article.

2) Resistance Training

If you want to lose Fat-Weight you MUST LIFT WEIGHTS. Here’s why …

The more muscle you have the more calories you will burn. FACT. This is the way to guarantee control of your body-fat over time.

This doesn’t have to complicated. The first few sessions may be uncomfortable as you learn something new but then you will start to feel & Look great.

I coach this to all my clients & highly recommend you learn some simple moves, I’d be happy to help you out so check out my first step solution at the end of this article.

3) Compound Exercises

These are movements that involve more than one muscle group & move two or more joints.

An example of a compound movement is a bench press or a squat.

Isolation movements are single muscle group, single joint movmements, for example a bicep curl or a calf raise.

The more muscle fibres you recruit in an exercise routine the more muscle you will grow & more calories you will burn.

So a single arm bicep curl is not the best choice of exercise if fat loss is your goal. A squat, deadlift, dip, bench press, lat pulldown or a row are smarter choices.

Get the basics handled & then pick up other powerful tips & techniques as you develop. Watch a powerful fat loss solution I have for you at the end of this article.

Check out this short video (3min11) that will create a SURGE in Fat-Loss, Energy & Certainty… – CLICK HERE –

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It Takes 3,500 Calories To Gain Or Lose A Pound

The Magic Number…

It takes 3,500 calories to lose a pound.

So all you need to do is skip eating & exercise until you reach 3,500 right?  Not quite.

Remember – if it was THAT easy…well, everyone could do it! When you begin on your journey to creating a physically better you, a number of factors need to be considered.

Indeed caloric intake is instrumental in creating an initial step to a healthier you. What type of calorie & when you consume that calorie are also important elements to consider.

 

Take ShapeTrainer’s – Optimalism Test: LENS Indicator –  to discover how to optimalise calorie burn

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The Winning Combo…

When you cut back on calories, your body’s metabolism eventually slows down to compensate for the lack of food & fuel coming in.

How do you combat a slower metabolic rate & maintain your rate of fat loss?

It takes regular exercise along with the reduction of ‘unhealthy calories’ & increase of ‘higher nutrient dense foods’ to create & maintain an optimal physique.

Keep in mind exercise increases your metabolism, to ensure that you are burning more calories than you consume but at the same time are increasing your level of health, it is important to work with an expert on the matter – search out a good personal trainer.

Eat nutrient dense foods – check out my 100 Health Foods Free eBook, a one-click free download from the homepage of my website: www.ShapeTrainer.co.uk

 

 

Even a Winning Plan Can Have Setbacks…

At a certain point a body ‘plateaus’ after losing weight for a period of time.

There are ways to bump your body through a plateau but remember – it’s not all about the scale!

It’s about reducing fat, increasing muscle & creating a healthier & more capable physique.

 

Take This Free and Quick Test To Quickly Get Yourself On The Path To Optimal Health and Performance

 

Lastly, I suggest a BioSignature assessment – a non-invasive body fat test. This is the most accurate way to test your body-fat outside of a lab: BioSignature Body-Fat Testing

 

 

Maintenance…

There may come a point where you have reduced your fat to the optimal amount.

At that point you’ll be looking to maintain the body that you have created & begin truly sculpting the image that you want to achieve.

A vital key in all weight loss, body-building & shape-training regimens is to be conscious of essential vitamins & minerals that your body needs.

Also, remember to adjust your own expectations & realise that it’s consistency that is key in any fitness programme.

 

Take ShapeTrainer’s – Optimalism Test: LENS Indicator –  to discover how to optimalise calorie burn

 

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

To Receive Quality Info Like This Straight To Your Email: Click Me!

 

 

The Truth About Body Fat

Considering most people these days are watching their waistline, fat often becomes a villain, a ‘bad’ thing that should be avoided at all times.

Fat however, is an essential element in creating optimal health & fitness. The more you understand how the body uses fat the better results you will get from your efforts.

 

Fat measurement

 

For A 7-Week Body Fat Transformation Click Here

 

 

Scientific reasons why you need fat…

According scientific research gathered & reported by Bupa.co.uk, dietary fats are vital to providing your body the energy it needs to support cell growth.  Fat is also important for helping to protect organs, keeping the body warm & helping the body to absorb nutrients & produce hormones.

For women fat is also an integral part of their reproductive system.  Fat is necessary in order to have a healthy monthly cycle & in bearing children.

 

 

Subcutaneous & Visceral Fat…

Not all fat is created equal.  According to scienceblog.com there is a scarcity of information about the differences between fat types:

 

Subcutaneous Fat:

This is the fat found just below the outermost layer of skin.  This is the type of fat that you can grab on any part of your body including the mid-section.  It is the protective wrap over the body, helping to protect the rest of the tissues below.  Subcutaneous fat can be measured with body fat calipers which are used to assess an estimation of total body adiposity.

You would have heard me talk about BioSignautre before. Using the BioSignature system for fat testing & hormonal profiling is a perfect way to test & at the same time stay on top of your unique requirements.

 

Visceral Fat:

Visceral fat is also known as ‘organ fat’ & is the more dangerous of the two types of fat.  This fat develops inside the peritoneal cavity.  In other words, the visceral fat is located between the organs & is what develops into ‘belly fat’.

Visceral fat has been linked to:

  • Insulin Resistance
  • Dyslipidemia
  • Hypertension
  • Glucose Intolerance
  • Coronary Artery Disease
  • Elevated Triglyceride Levels

…& more.

 

 

For A Body Fat Transformation in Just 7 Weeks Click Here

 

 

 

 

Optimal Body Fat for Men & Women…

At the end of the day, there is a basic level of fat that the body needs to survive.  These levels are different for men & women.

Below is one view on average body fat percentages for typical male & female body types:

Image Source

 

In my practice I use these criteria as healthy functional ranges:

Women: 15-20%

Men: Below 14%

Keeping yourself within these ranges ensures that you are not carrying around excess weight that is essentially holding you back & blocking your access to optimal health & fitness.

 

 

How Quick Can You Drop BodyFat…

Losing weight on the scales is all about creating a calorie deficit each day. Larger deficits lead to faster weight loss.  However, if deficits are too large then you may begin to lose muscle mass rather than fat – Not Good.

Also, the leaner you get the more your body will try to conserve its smaller fat stores so the slower the fat loss will be.

Use the following as a general rule of thumb for rate of fat loss:

Body Fat Level Rate of Fat Loss
Men: <15% Women: <24% <0.5-1.5 lb per week, or; 0.25-0.75% of bodyweight per week.
Men: 16-25% Women: 25-34% 1-2 lb per week, or; 0.75-1.5% of bodyweight per week.
Men: 26+% Women: 35+% 1.5-3.5 lb per week, or; 1.0-1.5% of bodyweight per week.

Source

Ultimately though, remember, instead of fixating on a rate of loss it is better to determine an optimal calorie deficit for your body.  Factors to consider include gender, age, weight, height, activity level & end goal.

Importantly, I suggest you focus your efforts around bodyfat % rather than weight on the scales.

Reason being, that if I train you to increase your lean muscle mass & eat in a way that stimulates fat burn then you may actually show no change on the scale (remain the same weight) – however your body composition would have improved.

You’ve decreased body-fat & increased muscle – this is a healthy tipping point as the more muscle you have the more calories you will burn, not to mention how much better you will look in the mirror!

 

For A 7-Week Body Fat Transformation Click Here

 

 

Prevention…

Remember, you’re always at risk of gaining excess fat if you are not closely monitoring your diet & exercise routine.

To reduce your risk of excess fat, eat a healthy diet rich in green vegetables, organic humanly farmed meats & a sprinkle of fruits.

Also remember to exercise daily.  Strength training is a great way to reach & remain in optimal shape, as mentioned above muscle increases calorie burn & thus helps to eliminate fat stores.

 

 

The Bottom Line:

If you want the absolute bear essential requirements, here they are. Follow these three guidelines & your bodyfat will not go wayward on you:

  • Exercise Daily: Train with weights
  • Eat a diet rich in green veg & quality protein plus eliminate sugars & refined processed foods
  • Get to Bed early every night.

 

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

To Receive Quality Info Like This Straight To Your Email: Click Me!

 

 

Resources:

http://www.bupa.co.uk/health-information/directory/f/fat

http://scienceblog.com/15764/subcutaneous-vs-visceral-fat-which-matters-most-when-battling-the-bulge/#A2mcKYtzOQSkkeif.97

http://www.healthchecksystems.com/bodyfat.htm

http://www.nlm.nih.gov/medlineplus/weightcontrol.html

http://www.ncbi.nlm.nih.gov/pubmed/18220642