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Visit MCNewsletters.com for FREE nutrition and exercise articles and“How To” Video’s
The 3 Foundations of Fat Loss (Part 3 of the 3 part series)
ByMichael Collins
 
.........................................................................................
 
Scrap everything you've heard about fat loss and start with theFoundations!
 
In thefirst part of the Foundations of Fat LossSeries, we explored the exerciseportion of fat loss which builds your natural fat burning furnace, resistance training.In thesecond part of the Foundations of Fat Loss series, we covered the other half of exercise- the extra calorie burner- Cardiovascular Training.We learned howadding muscle fiber is crucial to fat loss, and how intensity trumpsall in fat loss during cardiovascular exercise.In the 3rd part of this series, we will discuss the most crucial stepof the fat loss process-
your nutritional program
.
 
The bottom line in fat loss is managing your caloric intake.Specifically taking in less calories than you're burning each day;and over a period of time.
 
I've often heard people apply the 80/ 20 rule to losing fat-"nutrition is 80 percent of the battle".I take it up a notch and lay it down as 90/10. The reason is this-although physical activity burns up a lot of calories, there's a point of diminishingreturns. I mean,you can only lift weights and perform the treadmill, bike or StairMaster for so long.
 
As Eugene says, "you can't out- run a crappy diet!"
 
Correct. Nor would you want to. The body can only take so much pounding beforeyour joints and ligaments hurt like hell. Christopher Wardensummed it up wellrecentlywhen he wrote about clients trying to use exercise to undo the damagethey inflict on them selves with excessive food and alcohol.
 
So let's dig in here and uncover the basics of nutrition and learn how to put themto use.
 
First of all, food is more powerful than you think. Not only does it add up caloriewise, it also produces strong drug- like hormonal shifts. Monitoring calorie intakewhile managing hormonal shifts are your ticket tofat loss.Follow the simple rulesbelow where we put all the nutritional facets you need to know into a neat littlebundle, and we will put you on fast track for fat loss.
 
 
Rule# 1.
Eat 5-6 small meals each day. Forget the"breakfast, lunch and dinner" social norm. It's an ancienteating structure that was designed to fit the time andconvenience needs many years ago. The Breakfast/lunch/ dinner meal plan is far from optimal for health andfat loss goals.
 
Start thinking in terms of small meals. A good mind-setto have is "the proper fuel for the next 3 1/2 hours". Eating smaller mealsfrequently has many advantages- I can't list them
all 
here, but here are the bestreasons.
 
Rule#2.
Eat protein with every meal. Protein provides the proper amino acids thatsupport muscle tissue- your body'sfat burning furnace. Protein also stabilizesinsulin, which
 
is the hormone responsible for storage (including filling your fat cellswith fatty acids. Stabilizing insulin levels ensures that more body fat is used asfuel.
 
Rule #3.
Eliminate starchy carbs from your meals and substitutefibrousvegetables. This will immediately change the body's biochemistry for the better,and will lower the enzymes and hormones that store fat. The fibrous vegetablesalso increase your metabolic rate through TEF. Most fibrous vegetables use morecalories up in the digestion process than they give the body to use as fuel.
 
Rule#4.
Exchange calorie laden drinks with their "diet"equivalent or switch to green tea and water. As I spokeabout here, you save a ton of calories when youeliminate those pesky extra calories. A can of Coke is140 calories.Wouldn't you rather drink a diet coke and save all thosecalories? Heck, that's saving 30 minutes of treadmilltime!
 
Rule #5.
Drink plenty of water. As Eugene wrote about on his blog,water iscrucial to fat loss, for more reasons than you think!
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Poulomi Dey

im 65 kgs n 20 yrs old.. can anyone tell me how to lose 10 kgs in 3 months ?

reply05 / 29 / 2011
lalurs0610

I am 26 weight 610kg..i wants to loss 5kg..can anyone help mail me @ remya_sr2000@yahoo.com

reply05 / 08 / 2010
lighthouse_914

hello im 5'7" and i wiegh 185 im looking to get down to 155 again i dont have much fat and trying to get down that far in 6 months i was at 195 and cant get lower i exersize reguarly and take supplements hydroxycut creatine methyl1d testosterone booster and xpel "water wieght" hit me up lighthouse_914@yahoo.com

reply01 / 19 / 2009
Richard234

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reply01 / 07 / 2009
catherinebritt8687

Hey I am catherine and im 17 i weigh 230 pounds and I want to lose 80 pounds as soon as possible atleast by july of 09 anyone can help me please email me at catherinebritt@hotmail.com

reply12 / 10 / 2008
anupochu

i am anu . my weight is 76 kgs and i am 27 yrs. how much weight should i be loosing

reply05 / 27 / 2008
cindy4k

Hey My Name Is Cindy im 14 going to turn 15 this august and i am going to have a party.i weigth 125 i want to lose at least 25 or 30 pound befor my 15 party!email me a sindynovas@yahoo.com

reply05 / 17 / 2008
ladyvirgo

hey im lona and im 15 going on 16 and i weight 367 and i really want to lose weight before christmas and believe me i tried everything i need some help now!!!!!!!!!!!!!!!!!!!!!!

reply05 / 15 / 2008
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