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Fat Loss without Cutting Calories
Fat Loss
without Calorie Reduction
Did you know it’s actually possible to lose fat without a
calorie deficit?
It’s all about timing. The correct timing refers to certain situations when
our body is more inclined to burn fat rather than carbohydrates or protein,
such as when glycogen levels (muscles sugar reserves) are low and the body
is forced to use greater amounts of fat for fuel. Timing can be
applied to other aspects involved in the fat loss process, such as nutrition
and meal frequency as well as exercising. Correct timing is the key to fat
loss and there are a number of ways we can use timing to our advantage. The
correct exercise for each body type at the right time, a pyramid style of
calories ingested during a day, the correct macro nutrient ratio for each
meal and meal frequency are more examples of timing which can boost fat loss
without the necessity of reducing calorie intake. With the right timing you
can tap into stored fat much quicker.
What about all the advice to consume fewer calories?
I am not saying that all the normal advice we hear is incorrect. It is sound
advice but a calorie deficit is still needed to lose WEIGHT. Weight loss and
fat loss are two separate entities, and its fat loss dieters really need in
order to change body composition for the best. Aiming merely for quick
weight loss can cause false results, the weight loss will be made up of
various components; water, muscle, glycogen as well as some body fat. How
much fat is lost through a calorie deficit alone will depend on many
factors; percentage of calorie deficit, exercise frequency, body type,
nutritional intake, macronutrient ratios, etc. These are just a few things
to consider, but the fact is most dieters tend to lose far too much
muscle when cutting calories. Muscle wastage means a loss of
more water
weight than stored body fat, and this is often the reason why many dieters
develop a reduced metabolism within a month or so. A slow metabolism stops
further weight loss and is the main reason why we
gain back the weight after
a diet.
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Fat Loss Timing
As an example of the importance of timing think about this question; When
doing a weights session and a cardio session in the same workout, which
exercise should be completed first?
I believe you should always do weights first, why?
Weight training is classed as
anaerobic training exercise so it burns a larger percentage of
carbohydrates for
fuel. If you did cardio first you will deplete muscle glycogen stores simply
because there is more available at the beginning of a workout, and the body
prefers this energy source. Now due to low glycogen stores the weights
session will now be below the intensity of what is required to build or tone
muscle, and without more muscle you won’t increase
the metabolism.
By doing weights first you have enough carbohydrate stores (glycogen) to
train well and boost the metabolism, also a good weights session will
deplete the glycogen levels which sets the
optimum TIME to burn more fat
through the cardio session. This is where timing is really important, and in
this case you would have a net loss of stored
body fat without a calorie
deficit.
Another example of timing is eating your highest calorie meal after a
workout. This is because the
metabolism will become slightly elevated for up
to 2 hours after training, all the enzymes which work to absorb and store
nutrients are extremely active, therefore all energy present in the meal
will more likely be used for recovery, and less chance any fat will be
stored on the hips. This is also the best time to indulge in “bad”
foods if you have trouble with any cravings. Obviously you just make
sure not to overdo it as you don’t want to undo all efforts of the workout.
Timing is the Key to accelerated Fat Loss
The right timing for exercise, meals and carbohydrate intake is a real
advantage for losing body fat. In fact many bodybuilders use timing to help
strip most fat from the physique a few months before a show. The only
disadvantage is timing alone may take a considerable amount of time for
those who need to lose a large amount of body fat. However many
overweight people can use both a slight calorie deficit AND timing to
help speed up the process of losing a large amount of
stored body fat,
it just takes a little knowledge and effort to implement certain principles.
It’s too difficult to simply state how to implement timing tricks because
each person will have a different set of circumstances. You need the
knowledge in order to adapt the principles for
your own body type, eating
habits, exercise ability, fitness and lifestyle.
Losing fat weight instead of just weight loss is the most successful way to
permanent weight control, there are numerous ways we can trick our body
into burning a greater amount of body fat, but some techniques need to be
learned and tested. Some of the articles in
Tom’s
brilliant book focus on the principles of timing in relation to
individual body types and the optimum macronutrient ratio dependent on
various metabolic discrepancies. He takes the reader on an educational
journey of physiology and self discovery!
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to Start Burning off Your Excess Body Fat!
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