Comments on: Fat Loss 101 - Master the Basics http://www.theiflife.com/2008/02/25/fat-loss-101-master-the-basics/ Intermittent Fasting, Simplicity for Health, Building Muscle and Fat Loss, Simplicity for Freedom to be Happy Thu, 04 Dec 2008 21:08:48 +0000 http://wordpress.org/?v=2.6.2 By: Mike OD http://www.theiflife.com/2008/02/25/fat-loss-101-master-the-basics/#comment-9802 Mike OD Thu, 04 Dec 2008 01:39:52 +0000 http://projectfit.org/iflifeblog/2008/02/25/fat-loss-101-master-the-basics/#comment-9802 Rahul - by sugary foods I am referring to processed and added sugars, not something natural like fruit or vegetables. It's all about how quickly food is broken down and released into the blood stream. Sugar is not essential as people can survive (live) on fat and protein, although most people nowadays would be very groggy and probably have insulin resistance issues to overcome. What you need to do is find is your lowest carbs you need for energy while also being able to lose fat with calorie deficit. It can differ from person to person depending on their activity level and state of health. You may find this post more enlightening as well: http://www.theiflife.com/2008/09/05/carbs-are-not-the-enemy-for-weight-loss-the-carb-confusion-is/ Rahul - by sugary foods I am referring to processed and added sugars, not something natural like fruit or vegetables. It’s all about how quickly food is broken down and released into the blood stream. Sugar is not essential as people can survive (live) on fat and protein, although most people nowadays would be very groggy and probably have insulin resistance issues to overcome. What you need to do is find is your lowest carbs you need for energy while also being able to lose fat with calorie deficit. It can differ from person to person depending on their activity level and state of health. You may find this post more enlightening as well:
http://www.theiflife.com/2008/09/05/carbs-are-not-the-enemy-for-weight-loss-the-carb-confusion-is/

]]> By: Rahul http://www.theiflife.com/2008/02/25/fat-loss-101-master-the-basics/#comment-9801 Rahul Thu, 04 Dec 2008 01:14:05 +0000 http://projectfit.org/iflifeblog/2008/02/25/fat-loss-101-master-the-basics/#comment-9801 Mike, Awesome article, thanks for the insights. I have a question for you. You say that it's important to NOT eat sugary foods, however, aren't all carbohydrates "sugary" foods, since that's exactly what a carbohydrate is? I think it's better to balance every meal with protein, complex carbs, and fibrous carbs to make sure there is an even release of sugar into the blood, rather than avoid sugary foods altogether. Where would the energy come from without carbs in the diet? Mike,

Awesome article, thanks for the insights. I have a question for you.

You say that it’s important to NOT eat sugary foods, however, aren’t all carbohydrates “sugary” foods, since that’s exactly what a carbohydrate is?

I think it’s better to balance every meal with protein, complex carbs, and fibrous carbs to make sure there is an even release of sugar into the blood, rather than avoid sugary foods altogether. Where would the energy come from without carbs in the diet?

]]> By: crackgerbal http://www.theiflife.com/2008/02/25/fat-loss-101-master-the-basics/#comment-9759 crackgerbal Wed, 03 Dec 2008 19:44:33 +0000 http://projectfit.org/iflifeblog/2008/02/25/fat-loss-101-master-the-basics/#comment-9759 Excellent break down! Excellent break down!

]]> By: Mike OD http://www.theiflife.com/2008/02/25/fat-loss-101-master-the-basics/#comment-9557 Mike OD Mon, 01 Dec 2008 15:44:20 +0000 http://projectfit.org/iflifeblog/2008/02/25/fat-loss-101-master-the-basics/#comment-9557 Suzie - my initial guess not knowing much more than what you told me is that you may have some insulin resistance issues (esp with a history of diabetes). There are things you could try like carb/calorie cycling. As you get lower in BF% your body gets more stubborn in releasing fat (as it was never designed to survive at a very low bf% with feast-famine). Just ask any figure model and see the effort they have to put into getting lean and ripped. You probably just need to down the carbs a bit, get in a more oxidative state to burn fat and then cycle the carbs back in for a day every 3-5 days. Suzie - my initial guess not knowing much more than what you told me is that you may have some insulin resistance issues (esp with a history of diabetes). There are things you could try like carb/calorie cycling. As you get lower in BF% your body gets more stubborn in releasing fat (as it was never designed to survive at a very low bf% with feast-famine). Just ask any figure model and see the effort they have to put into getting lean and ripped. You probably just need to down the carbs a bit, get in a more oxidative state to burn fat and then cycle the carbs back in for a day every 3-5 days.

]]> By: Suzie http://www.theiflife.com/2008/02/25/fat-loss-101-master-the-basics/#comment-9554 Suzie Mon, 01 Dec 2008 15:27:08 +0000 http://projectfit.org/iflifeblog/2008/02/25/fat-loss-101-master-the-basics/#comment-9554 Mike, Great article! I am a golfer, I walk and carry my bag 18 holes 3-4 times a week. In the summer. In the winter I work out 3-4 times a week aerobic and weight training. I have good muscle tone. I cannot drop a pound. We have a family history of diabetes, so I lknow I have a rise and fall in insulin levels. I don't consume more than the average amount of calories a day and I don't have a sweet tooth. Any suggestions to drop some weight and burn fat? That would be different for me? Suzie Mike, Great article!

I am a golfer, I walk and carry my bag 18 holes 3-4 times a week. In the summer. In the winter I work out 3-4 times a week aerobic and weight training. I have good muscle tone.
I cannot drop a pound. We have a family history of diabetes, so I lknow I have a rise and fall in insulin levels. I don’t consume more than the average amount of calories a day and I don’t have a sweet tooth.
Any suggestions to drop some weight and burn fat? That would be different for me?
Suzie

]]> By: Amber http://www.theiflife.com/2008/02/25/fat-loss-101-master-the-basics/#comment-7592 Amber Sun, 16 Nov 2008 03:21:30 +0000 http://projectfit.org/iflifeblog/2008/02/25/fat-loss-101-master-the-basics/#comment-7592 Mike - Thanks for this awesome phrase - "“I don’t want to burn any fat for the next 3-4 hours...." I'm going to remember this for the rest of my deployment, everytime I pass the dessert bar and want to grab a cookie or three. I've been reading your website non-stop since I discovered it last week, great information! I think this is really going to help me break-through my off and on nutrition and exercise! Mike - Thanks for this awesome phrase - ““I don’t want to burn any fat for the next 3-4 hours….” I’m going to remember this for the rest of my deployment, everytime I pass the dessert bar and want to grab a cookie or three. I’ve been reading your website non-stop since I discovered it last week, great information! I think this is really going to help me break-through my off and on nutrition and exercise!

]]> By: Steve http://www.theiflife.com/2008/02/25/fat-loss-101-master-the-basics/#comment-6490 Steve Fri, 07 Nov 2008 04:28:16 +0000 http://projectfit.org/iflifeblog/2008/02/25/fat-loss-101-master-the-basics/#comment-6490 Mike, Will the workout schedule below stimulate the most HGH and keep cortisol to a minimum? Are three, 45 min sessions too much? Mon-Thu 9am: Workout circuit (7 compound exercises, full body) less than 45 min 1pm: Heavy bag (12, 3 min rounds) 4pm: Workout circuit (same as above) Also, is this the best way to lose weight... fast? Thanks, Steve Mike,
Will the workout schedule below stimulate the most HGH and keep cortisol to a minimum? Are three, 45 min sessions too much?

Mon-Thu
9am: Workout circuit (7 compound exercises, full body) less than 45 min
1pm: Heavy bag (12, 3 min rounds)
4pm: Workout circuit (same as above)

Also, is this the best way to lose weight… fast?

Thanks,
Steve

]]> By: Mike OD http://www.theiflife.com/2008/02/25/fat-loss-101-master-the-basics/#comment-6306 Mike OD Tue, 04 Nov 2008 17:57:13 +0000 http://projectfit.org/iflifeblog/2008/02/25/fat-loss-101-master-the-basics/#comment-6306 Mandy - look for a report to be launched later this week/early next week on the site...it will be exactly what you are looking for. Mandy - look for a report to be launched later this week/early next week on the site…it will be exactly what you are looking for.

]]> By: Mandy http://www.theiflife.com/2008/02/25/fat-loss-101-master-the-basics/#comment-6293 Mandy Tue, 04 Nov 2008 13:36:13 +0000 http://projectfit.org/iflifeblog/2008/02/25/fat-loss-101-master-the-basics/#comment-6293 Hi Mike, I do agree that fat loss is hormonal, as I can remember when I was pregnant, I was gaining fat without even trying, as my hormones were programmed that way. Same goes when I was breastfeeding, fat loss was halted. And take my menopausal mother, fat gain without trying. So that being said, do you have a recommended diet that would promote fat loss hormones? I have read the concepts, but I need more details, foods to avoid, etc.... Thanks Mandy Hi Mike,
I do agree that fat loss is hormonal, as I can remember when I was pregnant, I was gaining fat without even trying, as my hormones were programmed that way. Same goes when I was breastfeeding, fat loss was halted. And take my menopausal mother, fat gain without trying.

So that being said, do you have a recommended diet that would promote fat loss hormones? I have read the concepts, but I need more details, foods to avoid, etc….
Thanks
Mandy

]]> By: Mike OD http://www.theiflife.com/2008/02/25/fat-loss-101-master-the-basics/#comment-4882 Mike OD Thu, 09 Oct 2008 03:45:21 +0000 http://projectfit.org/iflifeblog/2008/02/25/fat-loss-101-master-the-basics/#comment-4882 Hi Heather, First I would say if you are having digestive issues to read this and see if it helps: http://www.theiflife.com/2008/03/19/is-your-gut-leaking-what-to-do-about-it/ I can't see protein and veggies being an issue unless you are having enzyme issues. (may want to look into digestive enzyme supplementation if that is the case.) Of course there is more to losing weight and many variables, but carbs are best used to replenish muscle glycogen when needed (usually after glycolitic based exercises, aka resistance training)....which is usually not after lifestyle or fun activities. For fat loss it is more ideal to stay in an oxidative state to burn fats (free fatty acids FFAs) for fun activities with lowered insulin levels and not worrying about using stored glycogen. Of course your health comes first. Hi Heather,

First I would say if you are having digestive issues to read this and see if it helps: http://www.theiflife.com/2008/03/19/is-your-gut-leaking-what-to-do-about-it/

I can’t see protein and veggies being an issue unless you are having enzyme issues. (may want to look into digestive enzyme supplementation if that is the case.) Of course there is more to losing weight and many variables, but carbs are best used to replenish muscle glycogen when needed (usually after glycolitic based exercises, aka resistance training)….which is usually not after lifestyle or fun activities. For fat loss it is more ideal to stay in an oxidative state to burn fats (free fatty acids FFAs) for fun activities with lowered insulin levels and not worrying about using stored glycogen. Of course your health comes first.

]]>