Or what I like to call:  ”How NOT to Workout if You Want to Lose Fat”

Hello everyone it’s your good, old, soon to be not as fat friend McLuvhandles here again.  Due to constant badgering from Mr. Train To Sweatt (and his lawyers),  I have “decided” to stop spreading my FGAA rhetoric and hop on the fat loss Train.  Hee Hee. Get it.  Train.  Oh whatever.  Never mind.

Fat LOSS never being my thing I decide to Google fat loss strategies.  And came up with about a thousand pages of tips.  Not kidding.  Try it yourself.  Since I didn’t really want to put that much effort into, I decide to go with the top 5 that I found.

Even though I wish McLuvhandles all the best in his (very suspect) new founded fat loss journey, I don’t agree with his supposed “fat loss” stratagies.  I think this is just a ploy to get more unwitting members for his FGAA.  Because of my “suspicions” and that fact that NONE of his tips will actually help you lose fat I have added my own proven tips to the list.

So here we go:

McLuvhandles’ Fat loss Strategy #1:  Do hours and hours of low intensity, steady state cardio.

Doing this type of cardio has been shown to keep you in your body’s fat burning zone.  Meaning that of the calories that you burn a larger percentage come from fat then would happen if you exercised more intensely.

Actually, the “fat burning zone” is a myth.  If you really wanted to do something that burned the largest portion of it calories from fat, go lie down.  Yes, you read that right.  Lying down doing nothing burns 50+% of its calories form fat.  But if you decide to take up this exercise I guarantee you won’t be happy with the results.  In addition, it has been shown in studies that doing hours of low intensity, steady state cardio will actually cause your body to use lean muscle tissue for fuel.  This will not have the fat loss result you want.  Not all weight loss is good weight loss.  When you lose muscle your metabolism slows down.  When your metabolism slows down you use less calories for fuel and stop losing weight (or possibly gain it back).

He’s burning 50+% of his calories from fat.  As you can see it’s  not working.

You can prevent lean muscle tissue break down by doing some high intensity interval training.  Not only does doing  interval training spare lean muscle tissue (won’t use it for fuel), it also INCREASES your metabolism (will burn more fat doing nothing) and can be done in as little as 10 minutes after your weight workout.

McLuvhandles’ Fat Loss Strategy #2: Lift light weights for high reps (20+)

What better and easier way is there to lose fat then to pick up something light and move it a bunch of times to lose fat?

I have one.  Pick up a heavy weight and move it 12 or less times.

She lifts heavy.  And I mean heavy.

When you lift light weights you are only using the smaller, weaker fibers in the muscle and using these few fibers will have absolutely no effect on your metabolism or fat loss.  If you really want to crank up your metabolism and your fat loss results you have to use as many fibers in the muscle that you possibly can.  To get all those fibers firing you need to pick up a weight that is challenging.  The weight should heavy enough that the exercise becomes really challenging around rep 8.  (Make sure you stop when your form starts to go, you don’t want any injuries.)   Also make sure you stick to exercises that work the most muscles.  The more muscles firing the higher your metabolism and calories burned.

McLuvhandles’ Fat Loss Strategy #3:  Make losing fat your only purpose for working out.

Trying to gain muscle tone and strength will only take away form your fat loss goals.

Sure if you want to look like a runway model on a cocaine and celery diet.

I guessing this isn’t the look you are going for.

Getting a lean, toned and fit looking body requires more than just fat loss.  If you really want to get the body of your dreams (and it is not to look like the aforementioned runway model) you also have to increase the amount of lean muscle tissue on your body.  To increase lean tissue and get the desired muscle tone you are looking for you must more heavy weights.  To move these heavy weights you must get stronger.  The stronger you get – the heavier weights you can move – the more muscle fibers you recruit-  the higher your metabolism.  Remember, higher metabolism means greater fat loss.

Also, it has been shown that the stronger you are the faster you can move.  The faster you move the more fat you burn during exercise (and afterwards).

McLuvhandles’ Fat Loss Strategy #4:  The less you eat, the less you weight.

To lose weight just eat less.  Simple

(Rolls eyes.) If it where that easy, there wouldn’t be as many overweight people suffering from hunger pangs afraid to step on the scale.

The only thing you will lose eating this little is the feeling of being satisfied.

Your body and metabolism need calories and nutrients to function properly.  The less calories you take in the fewer nutrients your body gets.  If your body does not get the calories and nutrients it needs (i.e. amino acids, vitamins, minerals, omega-3s) it will bring your metabolism to a halt.  And to make matters worse if you lower your calories to much your body will start breaking down the lean muscle tissue you do have to get the nutrients that it needs.  Less calories=less muscle=slower metabolism=more fat.  Seem familiar?

To prevent this viscous cycle from occurring or reoccurring as the case maybe, make sure you replace all the low-quality foods (crap) you eat (i.e. sweets, stratches, fatty & processed foods) with high-quality, nutrient dense foods (i.e. fruits, vegetables and lean proteins).

What better way to lose weight than to fill yourself up with fresh, tasty, good for you food.

Fresh, tasty and good for you.

McLuvhandles’ Fat Loss Strategy #5:  Workout every day.

The more often you workout the more fat you will burn off.

I think his suggestions get worse and worse as he goes.

Training every day is very bad on your body as this method does not give your body the appropriate time it needs to recuperate and rebuild.  If you do not give your boy the rest it needs you will quickly end up in a over-trained state.  Being over-trained is very stressful on your body and when you body is under stress it release cortisol.  Guess what this is really bad for your fat loss results.  Cortisol tells your body to store and to hold on to as much fat as it possible can.

Do your body a favor and give it at least 3 day of rest a week.

I advise find something a little more comfortable to rest on.

So just follow my fat loss strategies and you will be an official member of the FG….er, I mean toned and ripped in no time.  I knew it. I myself haven’t actually started using any of my strategies yet but I plan on starting next Monday.  Seriously.  I mean it this time.

Yeah right.  I am sure you know the drill by now.  Don’t listen to McLuvhandles,  follow the advice in blue and you will be one of the people at your gym that actually sees the results they want.  I know people whom have used these exact tips to lose 25+ lbs in 39 days.  Trust me they work.

Your friend and trainer,

Paul F. Sweatt

Wellesley’s Fat Loss Expert

Tags: easy fat loss, easy weight loss, fat loss, fruits, heavy weights, interval training, lean proteins, lean tissue, McLuvhandles, metabolism, muscle fibers, muscle tone, recovery, resistance training, rest, strength, vegetables, weight loss

This entry was posted on Tuesday, July 20th, 2010 at 12:22 am and is filed under Weight Loss Strategies. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

Posted by Paul | in Weight Loss Strategies | 2 Comments