Those of us in the bodybuilding public understand the more multi-faceted nature of a proper diet.  Here are some of the basics of a proper muscle-protecting fat loss program (in order of relative importance):

1. INTENSE WEIGHT TRAINING SESSIONS

Using heavy weights for 45-50 minute workouts creates a dramatically increased metabolism.  This is a phenomenon referred to as Excess Post-exercise Oxygen Consumption (or EPOC).  During EPOC, men have been shown to experience increased metabolisms for fifteen or more hours afterward, with a greater amount of this energy coming from oxidation of fat stores.  This is why weight training is of greater importance than cardio work in a fat loss program.  In addition, real world experience has taught experienced bodybuilders that the demands of weight training encourages preferential  storage of carbs in muscle (as opposed to fat) and the maintenance of lean muscle.  Cardio work may be necessary at some point depending upon your condition and how your body composition is changing.  This is especially true for women.

2. FREQUENT MEALS

Eating every two to three hours throughout the waking day keeps the body supplied with nutrients, stimulates the metabolism and encourages greater fat loss.  For this reason, we are going to be eating at least five moderately sized meals daily.

3. HIGH PROTEIN

A rich diet with high quality protein stimulates fat loss, maintains muscle tissue and promotes stable blood sugar levels.  Protein consumption has an effect on the thermic effect of food (TEF) more than double that of other macronutrients (proteins, carbs and fats).  TEF is a major component of one's metabolic rate.  Also, keeping the body flooded with quality protein encourages higher levels of nitrogen retention (anabolism) so that muscle tissue is maintained (or even increased) while on lower calories.  Lastly, protein's blood sugar stabilizing  effects discourage fat storage and encourage the body to become a fat-melting furnace.

4. MODERATE AMOUNTS OF TIMED CARBS

Zero carb diets might work to create short-term fat loss, but don't work well for those involved in intense weight training.  Lifters need some carbs in order to replenish the glycogen supplies in our muscles.  For this reason, a limited amount of carbs (especially before and after our training sessions) not only keeps muscle glycogen levels stocked, but also allows for fat loss without significant loss in muscle tissue or decrease in metabolic rate.

5. LOW GLYCEMIC INDEXED CARBS

Glycemic  index (a rating of how fast the body breaks down a carb source) is crucial for ultimate leanness.  Carbs with high Glycemic Index are easily broken down, which causes a spike in blood glucose levels.  This brings a about a corresponding jump in insulin production, which tends to cause glycogen to be preferentially shuttled into fat storage.  Low Glycemic Index carbs are therefore better choices on a fat loss program.

6. HIGH FIBER

Fiber is truly the wonder nutrient for dieters.  Fibrous carbs are relatively calorie free, help with the stabilization of blood sugar levels, improve digestive function and health and give a feeling of fullness (vital to those on reduced calorie in takes).

7. LOTS OF WATER

Water is SO important for a number of vital chemical processes in the body.  Proper hydration has been shown to be important for maximum strength, muscle growth and metabolism, including proper digestion, fat oxidation (breakdown of fats for energy) and muscle growth.

8. INCLUDE HEALTHY FATS

By including Essential Fatty Acids (EFAs) in your diet, you improve your general health, encourage bodyfat loss, discourage bodyfat storage, and promote muscle growth and proper endocrine function.

9. RESTRICT SATURATED FATS AND TRANS FATS

In addition to their nasty reputation as a contributing factor in heart disease and cancer, saturated fats and trans fatty acids have a detrimental effect on body composition and may cause greater insulin resistance (which may create a greater tendency to store carbs as bodyfat).

10. ELIMINATE AS MUCH HIGH FRUCTOSE CORN SYRUP OR SIMPLE SUGARS AS POSSIBLE

These common ingredients are empty calories and lead DIRECTLY to the fat, doughy look.

11. NUTRIENT DENSITY

Your proper diet should be rich in vital nutrients while avoiding "empty calories" such as the excessive sugars listed above. Fortunately, when eating a diet with lots of wholesome foods (particularly lean proteins, quality supplements (Beverly International supplements), fibrous vegetables and fruits) your diet tends to include a natural high amount of vitamins, mineral, enzymes and important health co-factors.

12. GRADUAL ADJUSTMENT

Just like muscle growth, fat loss must be coaxed gradually.  Too strict of a program may produce results at first but will leave you with nowhere to turn once progress comes to a stop.  For this reason, we only unleash one weapon in our fat burning arsenal at a time.  Contact me for your starting point and where to go from here!