Fat Loss FAQ
--------------------------------------------------------------------------------
Fat loss is a tricky business. I'm sure some will disagree with me; Don't get mad... just post your own FAQ in this thread after me, okay?
My FAQ is based on my personal observations and my internal medicine/endocrinology training.
============================================
Q. I want to lose my love handles. Where do I start?
It's a cliche, but I'll tell you this anyway. Here's a simple formula:
Weight change = Total calorie intake - Calorie expendture
So, if you want to lose weight, first you must cut back on your intake. As the late Dr. Atkins mentioned, we (modern Americans) do eat tons of carbs, especially simple carbs -- partly because the AHA demonized "fat" of all kinds.
Calorie expenditure is based on the Basal metabolic rate (minimum calorie to sustain your body) and your daily exercise (ie. cardio). BMR is raised by lifting weights and increasing lean muscle mass. When I explain this to my patients, I use an analogy of "firewood and fireplace"; you can either blow on fire (cardio) or build a bigger fireplace (lifting). Which one's more efficient?
IMHO, the best way to lose weight is:
(1). Cut junk food, simple carbs and total calorie intake
(2). Lift weights and increase lean muscle mass (I recommend Max-ot program, just "google" it)
(3). Do occasional cardio
In the order of importance.
It's probably not want you wanted to hear, but the weight loss takes self-control, life style change and TIME.
Q. I do cardio everyday, but still can't lose fat. What the heck?
Excessive cardio exercise will put you in a catabolic state = break down of lean muscle mass. Mind you, One hour of running on a tredmill roughly equals 500 Calorie. If you want to burn that Big Mac meal, you'll have to run for several hours... and it's just impossible if you have a day job.
Q. How about Atkins diet for quick weight loss?
I do recommend ultra-low carb diet to some of my patients; if they are morbidly obese, yet highly motivated to lose weight. It is just my personal belief that Atkins diet is probably harmful to our precious muscles.
Atkins diet (or ultra low carb = ketosis diet) does work. There's a plenty of medical evidence. At the same time, I wouldn't be surprised if you feel weak and not feel like lifting.
The idea here is to put your body into a starvation (lack of glycogen storage in liver => breakdown of fat => release of ketone bodies in blood/urine). It is effective for fat loss, but I'm also concerned about the loss of lean muscle mass while you are at it.
There are several documented cases that Atkins diet accelerated coronary blockage and induced "heart attack." I've seen patiets first hand that Atkins diet basically caused acute gout attacks. In the end, it is a metabolic trick for your body, and it is unhealthy (in my opinion).
If you want quick result, consider liposuction... it's only $3-5G!
Q. I've been using hydroxycut for 4 weeks with no result. Why?
Some may disagree, but I believe those glorified cafein pills don't work that well in my opinion. I think they are quite dangerous and unhealthy. I've seen many people in ER with heart palpitations, seizures, and in rare cases, stroke (from drug-induced hypertention) while on "fat burners".
On the otherhand, CLA is quite safe and appears to be (mildly) effective for fat loss.
Q. I've only been eating two meals a day with no results. Why?
Skipping meals are the worst thing you can do. Sumo wrestlers eat just 2 huge meals a day, so that they can develop thick subsutaneous fat. Spread them out in 5-6 meals a day, 3-400 calorie each.
If you cut the calories too much, your body goes into a starvation mode...and it'll be more difficult to lose weight. Counting and cutting calorie is good, but make sure you supplement with quality protein powder (ON 100% whey, Syntrax nectar, muscle milk etc).
Q. I've been doing crunches everyday. When do I see my "six pack"?
You cannot do spot reduction; you can do abs 10 hours a day everyday, but you won't see a 6-pack as long as your body fat % is high. You'd probably have to drop your body fat % to single digit to really "see" them.
The fact of the matter is, we all have great "six packs." I witness them everytime when I do "tummy tuck" and cut through abdominal fat layer, even in the fattest patient I've seen.
Moreover, ab muscles are just like any other muscle. I think ab excercise 2-3 times per week is plenty.
|
