Permanent Fat Loss for Softball Part 1

Transcription

1 Permanent Fat Loss for Softball Part 1 The Sad Reality 2 out of every 3 adults are overweight 1 out of every 5 children is overweight 40% of women and 25% of men are on a diet at any time! The average adult = 8 more pounds than 10 years ago! 1/3 of Americans get 50% of their calories from junk foods After the age of 25, the average adult loses 3 5% of their muscle mass every decade! Billions are dollars are spent into quick fix (supplements, diets, special programs, etc.) The SHOCKING Truth Did you know that ONLY 5% of people who lose weight will keep it off? In other words, 19 out 20 people who lose some weight will fail to keep it off! DIETS DON T WORK! (in the long run) The Reasons Why We Gain Body Fat Reason #1 Advances in Technology: Really That Good for Us? Cars? Wireless technology (cell phone, remote control, etc.)? Computers, TVs? WE MOVE A LOT LESS! Medical Drugs? Food technology: outsmarting Mother Nature? WHAT ARE WE DOING TO OUR BODIES? Reason #2 Dieting Makes You Fat! What Diets Do to Your Body Boomerang Effect Salad Syndrome Fat burning vs. Fat storing Enzymes Hormonal Disruptions Stress Hormones Syndrome X (middle section fat accumulation) Reason #3 Too many calories! We all know this! The body loves calories! 1 lbs = 3500 calories

2 The Budget Analogy Expenses (calories out) vs. Revenues (calories in) Savings vs. Spending Reason #4 Are You An Adrenaline Junkie? Are You Stressed Out? Can stress really make me fat? Yes! Stress Hormones Cortisol Catabolic vs. Anabolic Low functioning body Reason #5 Are you getting to bed on time? Lack of sleep Catabolic state Low functioning body Getting to bed too late Missing on physical repair time Low HGH counts Reason #6 Does Fat Really Make You Fat? The Fat Phobia Is dietary fat really responsible for obesity? The Need for Fat Eating fat CAN actually make you lose weight! The Bad Fat Trans Fat Saturated fat The Fat Cell The number is a problem Toxins accumulation Reason #6 The Truth about Carbohydrates Sugars vs. Fat consumption in the last 50 years Carbohydrates guilty? Yes, research proves it! Are the Low Carbohydrates Diets the Answer? Not at all! Are All Carbohydrates Bad? Absolutely not! What is the answer? The Glycemic Index (part of the answer only)

3 Reason # 7 You Are What You Eat Eating processed foods Much less nutrition in them New chemicals / toxins foreign to the body What happens? Gut inflammation Mal functioning body Excess toxins = stored in fat cells! Fat gains = side effect!!! Reason #8 You Are When You Eat Not reaching your genetic shape? Look at WHEN you eat! Dysfunctional eating patterns The Salad Syndrome No or light breakfast The Salad Sandwich lunch Generous diner Eating once in a while Problem! Resting Metabolic Rate slows down! Starvation mode In Sum, What Factors Play a Role in Gaining Body Fat? Age Gender Stress Hormones Resting Metabolic Rate Lack of Physical Activity LPL (Fat Storing Enzyme) Body Composition (Muscle to Fat Ratio) Lifestyle Habits Genes

4 Permanent Fat Loss for Softball Part 2 Fat Loss Facts The Truth about Supplements The appeal of a Quick Fix Are they effective? Not really! They are often dangerous! Fat burners controversy (Ephedrine, Caffeine, etc.) Some do work a little Green Tea (most researched) Research tends to support a few others A Miracle Pill? Why is Viagra so popular? No Viagra available for fat loss! The sad truth of most prescription diet pills Significant side effects Not very effective One miracle diet pill in the future? Can I lose body fat by just exercising? Exercise alone does little to help lose body fat! Exercise is key to keep fat off! Best Combo : Exercise + Sound Nutrition The OVERLOOKED Aerobic Exercise 30 minutes of Aerobic Exercise = Approx. 300 Calories 3500 / 300 = cardio sessions to lose 1 lbs (3500 calories)! Human body not built for foverer cardio Exercising patterns of our ancestors Don t I need to do cardio to burn calories? Yes but it s NOT the most important thing! Don t take it away; just don t make it the central part of your fat loss strategy!

5 Dieting Alone: Waste of Time! Dieting (restricting calories) WILL make you lose weight..early on! Dieting WILL NOT allow you to keep the weight off! (Remember the 5% stats?) Diets don t work! You need SOUND nutritional habits combined with Exercise! The TRUTH about Sweeteners Are sweeteners THE answer to reduce the number of calories? How many fat free or low fat products are on the market right now? Are people any thinner??? The reality about Aspartame, Splenda, and others How sweeteners trick your body G.R.A.S. List Over chemicals are on the limits Aspartame and others dangerous? Popular Diets: What Are They All About? We already said that DIETS DON T WORK South Beach Atkins Weight Watchers Zone Blood Type Body For Life (Nutrition for Life) Etc. Strategy #1 The «No Diet» Diet No need to count calories! Strategies That Works to Lose Body Fat for GOOD! Calorie counting NOT an exact science! Eating enough to meet energy needs Anabolic state High functioning body Don t be hungry! Focus on healthy eating patterns! Your genetic shape is coming! Strategy #2 Eat the Right Foods Ask yourself: was this food around 200 years ago?

6 Quality protein with each meal! Low glycemic carbohydrates The importance of fiber Eat the right fats! Dairy products calcium may help lose weight! Natural Foods Organic if possible Processed foods as little as possible Strategy #3 Rev Up Your Metabolism! Eat 25% of your daily calories at breakfast and 75% before 1 pm Eat often (5 6 small meals per day) Resistance training is king! The myth Increased RMR Circuit training Strategy #4 Drink Water! Hunger = symptom of dehydration! Water is key for Digestion Enzymatic actions (fat burning) Energy production High functioning body Strategy #5 Eat Often and Eat Slowly! 6 smalls meals a day or eat every 2 3 hours Digestion is responsible for 15% of your RMR! Keeps RMR high Forces body to become FUEL inefficient! Increases energy levels Never be hungry! Eat slowly It takes 20 minutes for the brain to know that you are full Strategy #6 Get Your Heart to Pump a Bit! Long Term Effect

7 More fat burning enzymes Don t overdo it and don t overemphasize it! Keep it under 45 minutes Is there such a thing as a Fat Burning Zone? Not really. Forget about it. High intensity (intervals) vs. Low intensity (steady state) Low intensity better for beginners (20 40 minutes) High intensity better for fat loss Strategy #7 Use Excuses to Move Everyday! Your body shape will be a direct reflection of your lifestyle! Calories do add up Creates the right mindset Try to move as often as you can Stairs, walking, etc. Strategy #8 Develop the Right Mindset! Why do you want to lose fat? Personal motivations Long Term Vision Small steps for success FEELING GREAT and looking good Being active as a lifestyle Strategy #9 Get Support! Getting support is probably the single most important factor for long term success! Family Friends Coworkers Personal Trainer or Lifestyle Coach Strategy #10: Relax and Sleep! Relieve Stress Take time for yourself Disconnect from problems Find a hobby you enjoy Sleep Well

8 Go to bed by 10:30 11:00 Get 8 hours of sleep Regular sleeping hours Putting It All Together! Set Goals Establish a Plan (integrating all strategies) If you fail to plan, you are planning to fail Never Give up There will be setbacks, tough moments, plateaus Don t aim for perfection, strive for excellence Recognize improvements Educate yourself Get support Enjoy the journey!