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PHASED CALORIES EXPLAINED
How This Program Works
Most people who have tried to lose body fat have experienced one major problem.
They lose body weight, but much of it is lean mass, so whilst they get smaller,
their body fat percent may not drop very much at all. In other words, all that
one actually does is strip away vital muscle. Muscle that was metabolically
active, as muscle tissue and muscle cells are living tissues, they burn calories
just sitting around on your body, even if they are not being used. Losing vital
muscle will slow your body's metabolic rate and place your body in a 'survival'
state. A double whammy to jeopodise your fat loss goals. If and when you come
off the diet, if you allow this to happen to yourself, then what happens is
you become one great big fat sponge and you soak up all of the extra calories
and store them as fat again, only you are less muscular and look terrible. At
all costs you must avoid this scenario.
There are a number of factors that cause this problem of losing vital muscle
while not losing fat, that this program attempts to overcome. In doing this
you are more likely to maintain muscle and lose just the fat. When that happens
you are given the illusion of looking even bigger, denser and more muscular.
Youa re also going to have an actively high metabolism for further and future
fat burning effects. Where most people go wrong is as follows:-
1. People drop calories too harshly, too quickly. This causes the body to believe
its in a 'starvation' situation and it increases the creation of enzymes responsible
for storing nutrients as fats. At the same time, this causes it to reduces the
enzymes responsible for fat usage.
Consequently, your body becomes a perfect fat storing, fat saving machine -
exactly what you don't want on a diet
2. By reducing calories, particularly from carbohydrates, your energy levels
will start to deteriorate. As carbohydrates are the primary energy source for
resistance training, your training performance will suffer and muscle size will
decrease.
3. Sharp reductions in calories will lower your metabolism, meaning you stop
burning as many calories and the only way to lose further body fat is through
even harsher reductions in calories. No mater how strong willed the person,
they will eventually binge eat, causing body fat storage. This results in less
muscle and more body fat.
This program addresses these factors by resorting to a diet high in protein
and carbohydrates, whilst being low in fats. It focuses on non-processed foods.
That means foods that are not heavily manufactured or altered by mankind. You
will often find that many of the foods that mankind has manufactured and processed
(altered from its natural state) are detrimental for your fat loss goals. How
do we know if a food is processed? Well if you can't grow it in the ground and
buy it in the same state you would physically find it then it has been processed.
If you can't see it feeding and grazing in a field and hunt it and buy it in
a state as if you had butchered it, then it isn't natural either. You want to
avoid things in packets and tins and cans, anything man has changed and added
chemicals too. I know this goes into a big (very big) debate about the state
of the worlds food supply and food chain, and the arguments are correct. The
state of our food chain is diabolical and so all you can do is your best and
the best on your own unique financial budget. Organic is of course better, if
you can afford it.
The Basics
The program starts off by possibly overeating for a week, and then gradually
reducing calorie intake to ensure a continual, but moderate, level of fat loss.
This gradual reduction in calories means that the body's defense mechanism to
starvation are not triggered.
Energy levels remain high, at least until body fat percentage falls into single
figures, so training intensity can be maintained preserving as much lean muscle
mass as possible, whilst being able to do some cardio training to enhance fat
loss. Cardio training will enable a person to specifically target and train
their metabolism to burn stored body fats for fuel on a regular basis. Anytime
your emergency fat reserves drop into single figures, then you will notice a
dramatic drop in energy levels, if you are newly entering that bodyfat level.
You tend to find that if you have been in single figures of bodyfat for some
time, you adapt and can handle this low level rather well.
What Can I Expect To See?
As calorie reductions are small, metabolic rate does not deteriorate too rapidly,
so fat loss can be sustained for longer at each calorie level. Small calorie
reductions are easier to cope with, cravings are mild and can be resisted by
reasonably determined individuals. Half of your results are in being prepared
and planning successfully. If you plan well and prepare yourself for what you
should be eating in any twenty four hour period you are a long way to achieving
your fat loss goals. Writing down your meals for the next day, and preparing
them the night before, commits this to your mind and make the food physically
available, and so psychologically you know your next meal is on its way very
soon indeed.
Following this plan accordingly you should notice steady weight loss of around
2lbs per week. Any more than this and you have likely to calculated your calories
wrong and are burning off vital muscle tissue. Anywhere from 1 - 2lbs is perfect
on this approach. You should find weight loss is steady and even throughout
the whole of the program and allows your body to adapt as and when accordingly.
There should be no dramatic weight fluctuations or sudden drops.
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