EXTRACT FROM FAT LOSS TAKE CONTROL BOOK An Australian Guide to eating for fat loss Third Revised Edition By Andrew Simmons

EXTRACT FROM FAT LOSS – TAKE CONTROL BOOK An Australian Guide to eating for fat loss Third Revised Edition By Andrew Simmons Notes from Andrew Writin...
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EXTRACT FROM FAT LOSS – TAKE CONTROL BOOK An Australian Guide to eating for fat loss Third Revised Edition By Andrew Simmons

Notes from Andrew Writing a book was never a major goal of mine. It really just happened as a result of attempting to provide our clients with educational material to improve their body shapes. Over the many years of working in the fitness industry, studying and lecturing at university, I have heard an amazing range of theories about how to lose body fat. Some of them differentiate so much that it is no wonder society, in general, is extremely confused. Whilst there are many different theories on how to exercise for fat loss, we have found that the greatest differences in theories are actually in how to eat for fat loss. At Vision Personal Training, we have been fortunate enough to deal with literally thousands of clients of a wide range of fitness levels, body types and ages. Over time we have implemented many of the exercise and nutrition theories presented in the media, and have been able to successfully find what works and what does not work. Most importantly, we have found how to achieve fantastic results long-term. This is evident in our clients’ long-term body composition changes. We have found that the best way for people to achieve results long-term is to become better educated about exercise and even more importantly nutrition. Educating our clients about the impact of eating various foods proved to be quite easy. Yet, our endeavours to support this information with statistics of the composition of Australian foods and easy to prepare recipes proved to be extremely difficult. We have found that the books available either do not provide enough relevant nutritional data, or, they are not specific to the Australian market. Similarly, we have found that very few cookbooks contain easy to prepare recipes that are conducive to achieving long-term results. I am sure that you will find this book extremely informative in enabling you to take control of your eating habits. Introduction to effects different foods have on your ability to burn and store fat An essential component of having a healthier, more toned and energised body is reducing one’s level of body fat. For too long people have focused on body weight as being the primary indicator of body shape and health. Unfortunately, body weight does not discriminate between your fat mass and your fat-free mass. Your fat-free mass is made up of your muscles, bones, organs, blood volume and your hydration level. As it will be further discussed, in order to lose body fat, it is vital for most people to maintain and possibly increase their fat-free mass. If you want a healthier, toned, and more energetic body, you need to focus on losing body fat – not body weight. Your bathroom scales may be causing you unnecessary grief. For many people, they are a poor indicator of body composition. In fact, many people with great looking bodies are actually considered to be overweight for their height according to height to weight ratio charts and BMI indexes. Our ability to store fat, particularly through poor food selection, is much greater than our ability to burn fat. While exercise is extremely important, Vision has found through extensive experience with thousands of our clients that a proper nutrition plan supported by appropriately timed exercise is the key to reducing one’s level of body fat.

Therefore, understanding the roles of each macronutrient, what happens to them when they enter the body, and how much we need to eat is essential to achieving results. The macronutrients found in foods, either alone or combined, include: 1. Carbohydrates 2. Protein 3. Fat Alcohol must also be considered due to its impact on fat storage and utilisation. We need to assess the effects that each macronutrient has on the body, along with the problems the general population currently faces in terms of their balance, and then look at some simple solutions to the problems. We need to assess the effects that each macronutrient has on the body, along with the problems the general population currently faces in terms of their balance, and then look at some simple solutions to the problems. Problems Most people simply eat too many carbohydrate-rich foods, in particular starches and sugars. Most people do not eat enough protein. Many people have a phobia about eating fat. In fact, some people are so concerned that they end up not eating enough unsaturated or “good” fat. Many people, on the other hand, eat far too many saturated or “bad” fats. Many people consume too much alcohol and eat either the wrong foods, or too much food, when they consume alcohol. Many people eat too many carbohydrate-rich foods at the wrong time of the day, particularly prior to exercise and at night. Many people do not eat small regular meals. Carbohydrates are generally called energy foods. They include foods such as breads, grains, cereals, fruits and vegetables. Carbohydrates are required by the body (as an energy source) at rest, during low and high-intensity exercise, and to help transport other macronutrients and micronutrients into the various cells. Hence, they are considered to be essential for normal daily function. Yielding only 16kJ of energy per gram when digested, carbohydrates are broken down into their simplest form (glucose) prior to entering the blood stream. The body finds the process of storing carbohydrates in the muscle cells or the liver very easy and preferable, using very little of the total energy from the carbohydrates consumed to store them. Should the muscle and liver cells become too full of carbohydrates; the body will store the excess carbohydrate as fat. This process is very inefficient, as much of the energy from the remaining carbohydrates is used up in the process of storing them. Whilst the body finds it difficult to convert carbohydrates to fat, the body cannot burn fat after carbohydrates have been consumed. This is due to the release of insulin from the pancreas, which

inhibits the release of fats. Hence, if someone eats carbohydrate foods prior to exercise, they will not burn fat until those carbohydrates ingested have been burned. Similarly, if an individual overindulges on low-fat carbohydrate foods, they will have to increase their amount of exercise to avoid those excess carbohydrates being converted to fat. Carbohydrates require a lot of exercise to burn them off. For example, it may take someone up to half an hour of cardiovascular exercise to burn off the same amount of energy contained in one large banana, as it contains approximately 60 grams (960 kJ) of carbohydrate alone. Many foods that are promoted for their low-fat contents are loaded with carbohydrates. Due to clever marketing campaigns by companies, many people are led to think that it is okay to eat them freely. Unfortunately, unless people perform a lot of exercise to burn up the excess energy, the carbohydrates will be converted to fat. The table below compares the amount exercise that individuals of various body weights need to do to burn off various foods. 60kg person Café Style Potato Wedges with Sour Cream Small Bowl Krispy Kreme Doughnuts, Glazed, Original, 1 doughnut Gloria Jeans, Café Mocha, Full Cream Milk, No whipped cream, regular KFC, Wrap, Twister, 1 wrap White Wings, 97% Fat Free, Butterscotch Pudding, 165g serve Sara Lee, Blueberry Danish, frozen, 67g slice Bacardi Breezer, Orange, 1 bottle Snickers, 60g bar Streets, Magnum, Classic Pringles, All Flavours, 1 carton

Approx 35 mins of hiking Approx 30 mins soccer Approx 30 mins singles tennis Approx 62 mins jogging Approx 60 mins brisk walk Approx 30 mins basketball Approx 35 mins aerobics Approx 70 mins swimming Approx 56 mins dancing Approx 100 mins rowing

70kg person Chinese, Sweet and Sour Pork, 1 cup Bakers Delight, Finger Bun Boost Juice, Iced Coffee with no fat milk McDonalds, Double Cheeseburger, 1 burger Bisc& Mars, 1 biscuit The Cheesecake Shop, Boston Mudcake Strawberry Daquiri, 1 cocktail Fanta, 600ml bottle Killer Python, King Size Nestle/Peters, Heaven on a Stick, Cookies and Cream

Approx 62 mins aerobics Approx 30 mins basketball Approx 49 mins cycling Approx 60 mins hiking Approx 30 mins swimming Approx 117 mins doubles tennis Approx 36 mins golf Approx 95 mins surfing Approx 70 mins yoga Approx 57.5 mins brisk walking

80kg person Moove, Chocolate milk, 600ml carton McCain, Pizza Perfection, Meatlovers, Frozen, 670g pizza Twisties, Cheese Twisties, 190g pck Thai, Massaman Curry, 1 cup Bakers Delight, Cheese and Chive Pullapart, 1 loaf Starbucks, White chocolate mocha with whole milk, Grande Size McDonalds, McFlurry, Crunchie, 1 serving Heinz, Creamed Rice, 420g can Dry White Wine, Medium glass, 160 ml Cadbury, Diary Milk bar, original, 75g bar

Approx 30 mins jogging Approx 132 mins climbing stairs Approx 76 mins playing rugby Approx 100 mins dancing Approx 277 mins golf Approx 60 mins golf Approx 30 mins rowing Approx 69 mins baseball Approx 20 mins yoga Approx 37 mins singles tennis

90kg person Streets, Vienetta, 1 slice Café Style Bruschetta with Tomato and Onion, 1 slice Souvlaki, 1 skewer Mexican, Enchilada, Beef, average Krispy Kreme Doughnuts, Glazed, Chocolate Iced, 1 doughnut Gloria Jeans, Hot Chocolate, Full Cream Milk, no whipped cream, reg KFC, 3 piece feast, 1 serving McCafe, Friand, Chocolate, 1 friand The Cheesecake Shop, Continental Caramello, 110g slice Crown Lager, 375ml bottle

Approx 22 mins brisk walk Approx 30 mins golf Approx 30 mins baseball Approx 22 mins jogging Approx 30 mins aerobics Approx 30 mins soccer Approx 60 mins rowing Approx 65 mins yoga Approx 25 mins cycling Approx 33 mins surfing

100kg person Fried Prawn Toast, 1 piece Chinese, Garlic Prawns, 1 cup Bakers Delight, Ham and Pineapple Pizza Slice, 1 pizza Boost Juice, Mango Magic Fruit Smoothie, 1 regular McDonalds, Hot Cakes with Syrup no butter, 1 serving The Cheesecake Shop, Pecan Pie, 100g slice Pina Colada with cream, 1 cocktail Coca Cola, 600ml bottle Cadbury, Top Deck Block, 250g block Sara Lee, Cookies and Cream, Classic, 100ml scoop

Approx 23 mins swimming Approx 37 mins rugby Approx 43 mins cycling Approx 30 mins stair climbing Approx 73 mins gardening Approx 30 mins jogging Approx 30 mins basketball Approx 30 mins dancing Approx 187 mins brisk walking Approx 34 mins golf

110kg person Greek, Yiros (Meat, tobouli, pita), 1 serving Donut King, Custard and Cream Éclair, Iced, 1 éclair Starbucks, Choc Brownie, Frappucino, Grande Size McDonalds, Quarter Pounder, 1 burger Bourbon and Coke, Bar drink, 1 serving Kit Kat, King Size Nestle/Peters, Drumstick Loaded, Nutty Caramel

Approx 70 mins golf Approx 53 mins swimming Approx 30 mins stair climbing Approx 30 mins jogging Approx 15 mins brisk walk Approx 30 mins hiking Approx 16 mins singles tennis

Many individuals tend to increase their food intake after exercise, particularly high intensity exercise. In the past, the Vision team have found that clients training for specific events such as triathlons and running races and are participating in a lot of training, look to food (in particular carbohydrates) to help them recover from the rigours of their workouts. As it is much easier to consume excess energy than burn it off, individuals whom are training at this intensity can actually increase their body fat. The consumption of carbohydrates by highly trained athletes also needs to be closely monitored.

On a high (%) carbohydrate, low calorie (or high-activity level) diet, the body simply has no available source of energy other than that which is being consumed. This may cause metabolic slow-down, energy slumps, cravings and worst of all no appreciable (or acceptable) fat loss. In the past, we have been taught that carbohydrates will not generally make someone fat. Many nutritionists and elite sporting personalities offer support and/or promote high carbohydrate diets. That is, they encourage the general population to eat like athletes. Unfortunately the general population does not exercise anywhere near that of these athletes. Hence, their energy

requirements differ markedly and as a result, if they follow the recommendations of these people, they may actually get fatter. The right amount, type and timing of carbohydrate intake are critical for those wishing to lose body fat. Refer to Fat Loss Take Control Book pgs 14 – 17 for more in-depth information

Solutions The solutions to the problem of excess fat storage for most people are quite simple. They need to allow their hormones to work for them, not against them. That is, they should let insulin help them to maintain or build muscle tissue and allow glucagon to help them burn ”. fat. From a nutritional point of view this may be done by: 1.

Reducing the consumption of carbohydrates particularly starches and sugars.

2.

Increasing the consumption of protein.

3.

Increasing the consumption of “good” fats and reducing the consumption of “bad” fats.

4.

Reducing the consumption of alcohol and being extremely conscious of the foods consumed when drinking.

5.

Considering the timing and types of carbohydrate foods that are eaten surrounding exercise.

6.

Eating 5-6 small regular meals each day.

7.

Incorporating “Fat Loss Accelerator Days”.

In addition it is imperative to consider the psychological factors that contribute to overcoming exercise and eating barriers. This may be done by: 1. 2.

Setting goals Understanding and overcoming emotional eating. These psychological factors are addressed in Chapter 3 “What holds us back?