Tag Archives: Fat burning

How much ab work do you need?

Photo by Ivan Samkov on Pexels.com

I’ve said this before, and since we’re here I’ll say it again: 80% of your body composition is determined by your diet. And I don’t care if you want to argue that’s wrong. See the forest for the trees: If you want your abs to show up, your diet needs to change so that you burn off most of your current body fat while maintaining your existing muscle and biologically healthy function.

And a good portion of that theoretical remaining 20% is going to come from improving your posture. Improving your posture increases the “display” of your abdomen, which maximises any ab visibility. Often, abs don’t show up because a rounded back causes fat/flesh/fascia to bunch up around your abdominal area, further obscuring your abs even if you’ve burned the fat necessary for those abs to show up.

A well rounded fitness routine combined with addressing your postural imbalances will go a long way to making the necessary posture improvements. That I can and will address another time.

Meanwhile, will doing ab or core exercises help your abs show?

Continue reading
Tagged , , , , , , , , , ,

Food and Thermogenesis: How what you eat affects your body temperature

Energy produces heat. If you didn’t sleep through science class, they probably taught you this.

There are all sorts of circumstances behind what we now call climate change, the steadily rising temperature of the planet. But one key element is the fundamental existence of more human beings than have ever been on the planet in recorded history.

All humans produce heat. Every mechanical, electrical, chemical anything we have ever done produces heat. Vehicles and other machines produce heat when they operate. Anything we built that moves produces heat. Even the coldest fridges, freezers and air conditioners produce heat to cool what’s inside: The heat is just emitted out of the back or top of the device into the surrounding atmosphere.

And our bodies produce heat. The bigger we are, the more active we are, the more heat we produce. This is a key reason why your perceived temperature is hotter when you’re running than it is when you’re walking or still. You produce a lot more heat when you exercise.

Even the energy required to digest food produces heat. The act of digestion producing this energy is a little something scientists call thermogenesis.

Some foods require more energy from thermogenesis than others. This is one of the keys behind why it’s generally healthier to eat unprocessed meat and vegetables than processed sugar.

Insoluble fiber and most proteins require a lot of digestive energy for the body to digest its nutrients. These foods are highly thermogenic.

Meanwhile, chemically refined sugar is by design quickly digested, as these foods are chemically engineered to not satisfy you hunger and make you crave more of them. These foods are lightly thermogenic.

You can eat 500 calories of sugar cookies, and still be very hungry immediately after eating them. Meanwhile, you can eat 500 calories of steak, and be so full you won’t want another bite of anything for several hours. And woe is the poor soul who tries to eat 500 calories of broccoli… if he even manages to get it all down (1 cup of cooked broccoli is about 60 calories). He will end up spending a regretful amount of time on a toilet at some future point.

Broccoli and other vegetables are among the most thermogenic of foods. Many require more caloric energy to burn them than the calories the vegetables themselves contain!

Now, why bring up global warming when bringing up the thermic effect of food? Is Steven saying that broccoli causes climate change?

Continue reading
Tagged , , , , , , , , , ,

Ten Rules for Fat Burning

I have previously offered tips and principles for training and fat burning. But if you’re seriously trying to lose fat, these are firm rules you should follow. Following these will produce short and long term results on burning the fat you need to burn off.

Weigh yourself every morning

Arguments exist either way, but your weight is the ultimate scoreboard for how much fat you need to burn. If the number is going down, you’re trending in the right direction. If the number goes up, you’re trending in the wrong direction.

The one way to keep track of how your fat-burning is progressing is whether the number on the scale is going up or down.

If you ate something unhealthy for dinner, Intermittent Fast the next day

Sometimes you have to eat a processed, unhealthy meal. Life gets in the way. This is not a killer. Ideally, the meal had a lot of protein, but the key is to clear the inflammatory mess from your body as soon as you can.

The easiest way to do this is to make sure you skip breakfast and intermittent fast the next day. Your body’s 16ish hours without a meal going into tomorrow will churn and burn the mess you ate last night, and it will pass from your digestive tract and bloodstream more quickly.

Ideally, you break this fast with a clean meal. But the big thing is that, once your stomach has been emptied, your body taps into stored bodyfat, uses the unhealthy food for all it’s worth and sends it packing through your intenstines and kidneys.

If you wake up heavier than yesterday, Intermittent Fast the next day

Regardless of the quality of your last meal, the scale showing more weight than it showed yesterday is a sign that you’ve got some water weight and/or extra fat to burn.

So get to burning it, and make sure you go 16ish hours before your next meal. Load up on coffee and water, and give your body a chance to fat-burn and flush any extra water that’s accumulated.

Unless you eat a ton or eat really badly out of that intermittent fast, you should get the scale number moving once again in the right direction.

If you ate something unhealthy for dinner, drink 1 extra glass of water the next morning

Along with intermittent fasting, the best way to flush out inflammation-built water weight is to give your body more water. This will encourage a cellular reset, and more so will encourage your body to ditch the extra water and flush it towards your kidneys and bladder.

You don’t want to drink yourself into hyponatremia nor do you want to overkill and spend a ton of time running to the restroom. So the best middle ground is to take whatever water you usually drink in the morning and add an extra 16oz, 2 cups, one (typically sized) glass of water to that during the morning.

Sure, you will still take an extra trip or two to the toilet. But this will speed along the body’s return to homeostasis as well as the flushing of inflammatory nonsense from said body.

Do a minimum of one hour of demanding exercise activity every day.

Diet may be roughly 80% of your body composition, but 80% is only good enough for a B-. Honestly, while you could conceivably lose weight just by overhauling your diet, you may not feel too great and losing the remaining fat could be a longer, more difficult process as you approach a more normal weight.

It’s here where exercise really covers the gap. 60 minutes of solid activity, anything from walking to any other kind of demanding exercise, will burn at least 300 calories as well as any residual afterburn from having revved up your heart rate and associated hormonal effects.

You will simply burn more fat in the long run from having exercised than if you hadn’t.

Why an hour rather than half an hour? Anything less than 45-60 minutes is a negligible difference in your body’s net basal metabolic rate, and can be undone as easily as eating a slightly too large portion at one meal. The 300+ calories or 60 minutes of exercise carves out enough calorie/fat burn to make it so you’d need to make a clear eating decision to get back to maintenance calories.

Plus, the aerobic, circulatory and metabolic benefits of exercise are best manifested at and around the 60 minute mark. To exercise for less is to stop short of where these max bodily benefits would kick in.

Break every fast with a clean, non-processed meal. Prep the night before if you must.

Obviously, avoid eating garbage. And if you have just gone more than 4-6 hours from your last meal, the metabolic impact of that 1st meal post-break is more substantial. If it’s unhealthy, you set a negative metabolic tone for your body for the rest of day. You’ll probably feel crappy. And you won’t burn as much fat over the next 12-18 hours.

Eat healthy. Eat a lot of protein and other healthy, whole foods. But eat a nutrient-rich natural meal that your body will put to good use, and set a tone that will maximize the benefits of any food or exercise you do the rest of the day.

If this is hard to do from scratch, then you will want to spend the previous evening preparing or gathering food you can immediately grab and eat for your first meal the following day.

For example, back in Chicago, I would often set my rice cooker to have brown rice ready the following morning. I’ll also buy cans of tuna, fruit and other ready to grab food with the plan to eat it for lunch on subsequent days.

Worry less about net calories and worry more about calorie quality

I’m as big on counting calories as anyone. But I also recognize that 400 calories of lean whole food animal protein is a lot better and more nutrient-rich for me than 400 calories out of a box.

People who eat the same number of calories as before but much cleaner, whole food versions find that they still lose weight. This granted is in part due to shedding water weight from no longer being inflamed by processed food. But the whole food is put by your body to much better use and isn’t sitting in your bloodstream further rendering you insulin resistant. Your muscles are rebuilt, instead of your fat stores and retained water mass.

Even if you eat the same amount of food as before, just make that food non-processed instead of processed, and you will certainly notice a difference on the scale either way.

Protein first, fat/carbs second.

The easiest way to adhere to a cleaner, whole food diet is to front load all your protein, and make sure every meal is built around a protein source. Meat, dairy, eggs, fish, perhaps a amino-friendly combination of nuts, grains and legumes. Make sure you have a satisfying portion of one or more of the above, and then add fats and carbs as desired. This will ensure more satisfying meals without the need to gorge or overeat.

It’s very hard to overeat on a protein-rich diet. And your body needs the building blocks of protein anyway.

Give every carb a purpose.

I’m not a fan of low/no carb dieting, unless you live a purely sedentary existence and your only exercise is a brief visit to the weights at the gym 2-4 times a week. Sure, you can fat-adapt, but your brain and organs still use carbs, and often a low-carb diet just leaves the user feeling fatigued from the perpetual lack of glycogen.

Fat can be adapted a primary fuel source but it burns very slowly, much more so than glycogen. Your body will want to slow down in kind to keep up. Those who find success with such diets tend to have the necessary privilege and lifestyle to allow for that diet to provide suitable energy. Someone who is more active will need carbs.

That said, most people overdose on carbs, eating hundreds of grams a day despite being sedentary and not really exercising. Imagine trying to fill your gas tank everyday even though it’s full, and not caring that the excess petrol overflows all over your hands. Yet that is what most people do with carbs.

What you want to do is either:

  • Plan your carb intake around your exercise.
  • Plan your exercise around your carb intake.

Maybe you should workout right before dinner, if dinner with the family requires you eat a lot of carbs. Or maybe you can plan every meal… and it just makes sense to have those potatoes and fruit at breakfast right before that killer workout. Runners often don’t need to worry about carb timing, because they’re often running long distances and can easily use all the carbs they’re ingesting.

Try to look at your diet, and ask yourself, “When and where do I plan to use those carbohydrates?” No need to do complex Romijn glycogen calculations on your exercise. Just know that, if you want to have potatoes at dinner, you need to know at the very least when in the day or next day those carbs are going to get burned, or what exercise requires that you restore your glycogen stores.

Be conscious about what carbs you eat and why.

Dinner should always be satisfying, protein rich, and as unprocessed as possible

The crappier (i.e. less nutrient rich) your dinner, the worse you will sleep that night.

Sleep is where you recover not just from exercise but the rest of your life. Sleep is where your energy re-generates. What and how you eat impacts your sleep. If you go to bed having last ingested a dearth of nutrients, your body will either keep you awake wanting for more nutrients, or will wake you up during the night having exhausted the garbage you arte of all its lacking nutrient value, and starving for more nutrients that you likely aren’t going to eat at 3am.

A lack of sleep also inhibits fat loss. It promotes the product of fat-building cortisol and other damaging hormones and inflammation. You’re not helping yourself.

Eat well, eat right, for your last meal of the day, so you can sleep well.

Tagged , , , , , , ,

Twelve (12) Training and Lifestyle Tips For Fat Burning

There’s a lot I could say about fat burning, and there’s a legion of users-guide material throughout the internet world about methods to healthy fat burning (and many more about unhealthy fat burning ideas, which I will not bother to cover). I could write a piece about a dozen topics.

But I think it would help you to get some actionable tips in one place, and perhaps a shorter bit of writing on each of those in one place may help you more in the present. I can always cover all of these topics in additional pieces later.

So instead, I’m going to put a dozen topics into this long post, and succinctly get into why you should make it a standard or best practice.

If you’re trying to burn fat and struggling with it, these tips should help spur things along or keep things moving in the right direction.

Continue reading
Tagged , , , , , , , ,

Two simple reasons you’re not losing fat

Even after shedding 30 pounds over the years… I used to beat my head into the proverbial wall at times trying to figure out why I couldn’t lose weight, why it seemed like I was gaining weight.

Now, when the scale does tip one way or the other, most of the time I know exactly why weight peels off, why I suddenly gained a few pounds, why the scale’s not moving.

It certainly helps that nowadays I focus more on fueling and refueling workouts and recovery, and it’s not as important how much weight I do or don’t lose. My weight for now is okay, even if it could be better, and as long as I don’t put on a bunch for good I’m not as concerned about it as I am about maintaining my training and health.

Back to the point: When the scale tips, when pounds go off, when they peel off, I have a pretty good idea of why. It often comes down to two important factors aside from mere calories consumed vs calories burned.

If you’re trying to lose fat, and you find (despite your calorie counts making sense) the weight is not coming off or that you’re actually gaining weight, it may come down to two likely culprits.

Continue reading

Tagged , , ,

Losing fat, losing weight, begins with knowing your eating habits

One of the reasons most dieting fails is because people lack a healthy, sustainable diet baseline. Of course, a big part of that is people not having any idea what their baseline is to begin with… if they even have one.

This is also a key reason modern people insidiously gain weight over time. Their metabolism slowing with age and decreased activity certainly doesn’t help. But a lack of consistency and healthy eating habits is the larger contributor.

Continue reading

Tagged , , , , ,

Overeating: What To Do When You Do It

You’re trying to lose weight or maintain your current weight, trying to stick to a calorie total… but then you go wild and over-eat. Literally all of us have done this countless times. And it doesn’t have to trigger a disastrous slide into terrible long-term eating, or to a lesser extent another eating binge.

Here’s some tips for what to do in the moment after you’ve done it, and what to do the next day to mitigate what you did.

Continue reading

Tagged , , , , , , ,