Beautiful body ideal weight health article by Anthony Ellis
Believe it or not, losing a little or a lot of fat involves pretty much the same concept – consistent dieting coupled with cardiovascular exercise and weight training.
This is how the professionals do it, and it works.
Many of you may be hesitant to start a weight training program, but the benefits far outweigh any reservation you may have.
Weight training enhances your fat loss by increasing your muscle mass and more muscle means more calories burned (faster metabolism).
It also it gives your skin a more toned, tight appearance, lowers your blood pressure, strengthens your bones, improves your agility, increases your flexibility, strengthens your immune system and gives you more energy and a brighter outlook on life.
If you have a high level of body fat, or you have never been able to successfully lose fat, you should consider trying a program that not only focuses on dieting, but also includes adequate cardiovascular activity and weight training.
If you are already very muscular, and you just want lose a little body fat, then a fat loss program that includes regular cardiovascular activity and weight training is perfect for you.
The best way to get ripped and maintain as much muscle as you can is to diet slowly. The truth is, when you are on a low calorie diet, your body prefers to use muscle tissue for fuel rather than excess body fat. So, the slower you lose weight, the more likely you are losing fat and not muscle.
Ideally, you should aim to lose no more than 1lb – 1.5 lbs per week that’s it. If you are obese, then you should try to lose no more than 1% of your bodyweight per week. Any more than that and you are sacrificing muscle.
Women do tend to lose fat at a slower rate than men, but don’t let this discourage you. Women simply store fat more efficiently than men because it is needed during and after pregnancy.
As your body fat levels drop, you will notice that the fat loss comes off in reverse of how it was put on. So, the most recent fat gains will come off first, while the old fat that has been there for a while will take the longest to lose.
The most difficult fat to lose usually centers around the waist, belly and lower back areas for men, and the upper thigh and buttocks, area for women. The fat in these areas are the most difficult to totally get rid of. These areas are comprised of mostly brown adipose tissue (fat).
This type of fat is difficult to lose, because the low blood flow in these areas hinder the fat mobilization. So, if the fat can’t be moved into the bloodstream to be used as fuel, those love handles will never go away.
That’s why thermogenic agents like ephedrine and blood thinningsupplements like aspirin help to improve fat loss – they increase circulation into these hard to reach areas and mobilize the stubborn fat.
Remember that you cannot spot reduce! What I mean by this is that you can’t pick and choose the areas that you would like to lose the fat and do exercises that work those areas expecting the fat to just magically disappear in those areas. Your body does not work that way.
The only way to decrease the amount of fat in certain key areas is by lowering your total body fat levels. As you lose fat, it will come off all over your body, not just in specific areas.
If you follow a complete diet and weight training program for at least 12 weeks, you will begin to see dramatic changes occurring with your body, and I’m not just talking about the obvious physical changes, I’m also talking about the psychological and physiological changes.
You can expect lower body fat (of course), increased muscle mass, increased metabolism, increased sense of well-being, more energy, lower bad cholesterol level, increased good cholesterol level, decreased risk of heart disease, deeper more restful sleep and most important, increased self-confidence.
To be successful, your fat loss program should include the following:
• A calorie restrictive diet, which requires you to eat no less than 10x and no more than 15x your LEAN bodyweight in calories.
• Regular cardiovascular activity for at least 30-45 minutes 3-4 times per week. Some recommend a moderate pace while other recommend a vigorous pace — it doesn’t really matter as long as you are exercising.
• Weight training.
• Supplementing your diet with vitamins, minerals and amino acids. Vitamin C, L-glutamine, and a good multi vitamin are the bare essentials.
• Adequate dietary fat, including high amounts of Essential Fatty Acids (Omega-6 and Omega-3).
Finally, make sure that the program you decide on is compatible with your lifestyle and schedule. You can have the greatest program in the world, but if you cannot implement it then it is worthless.
There are thousands of fat loss diets and workouts that will work, but the hard part is finding one that works for you and the specifics of your diet and schedule restraints.
A WORD ON CONSISTENCY
Ok, so you want the secret to fat loss? Well, here it is: CONSISTENCY. You can have the best diet, the best training schedule, join the best gym that has the best equipment, but without consistency it’s all worthless.
Over the past two years, I’ve talked to hundreds of people who have successfully transformed their physique.
Though most of them trained in totally different ways, there was one common denominator that appeared throughout each success story: Day in and day out, they followed their pre-determined plan, consistently without fail.
There are many paths to your goal but you will never reach it unless you consistently put one foot in front of the other. You must find the determination and drive within yourself to see this through.
If not now, then when?
In the grand scheme of your life, can you afford a slight inconvenience to create a fantastic physique — or will you continue to be an “Average Joe” for 80 more years! Which sounds more inconvenient to you?
I can see it’s easy to make excuses, after all, I used to do the same thing. Don’t get caught up in this. The truth is, the hardest part any training routine is getting started. You’ve got to break your old habits and make new paths for yourself.
If I can do this, anyone can. The only thing that separates me from most other people, is the fact that once I decide on a goal, I will not stop until I reach it. It’s that simple.
Gaining muscle or losing fat, like anything in life, is a simple matter of staying focused and being consistent. Fortunately, it’s never too late to get started, and you will thank yourself a few months down the road.
Remember that saying, “Do what you’ve always done, and you will get what you’ve always gotten”. Now, read it again.
Q: I am slightly overweight female who has a good amount of cellulite on my upper legs and rear. Is it possible to get rid of this?
A: For women, lower body fat and cellulite are very common problems. Unfortunately, it is an area in which the fat stored there has very little circulation. In other words, the lack of blood vessel activity in those areas make it very difficult for the body to move that fat into the bloodstream where it can be used as fuel by the body.
The only non-surgical way to remove the cellulite is to simply go on a long-term fat loss program. To begin to see a reduction in these areas, you will have to get your body fat levels down to around 16-18%.
Men have a similar common fat storage area around their stomach and waist.
Skinny and average, I hated being thin.
My name is Anthony Ellis, and all of my life I had been very thin (about 135 pounds after a meal) with a fast metabolism. Being extremely thin may be OK for some, but for me, it was degrading. In school, I was so thin that I wasn’t allowed to participate in team sports like football and baseball. “High risk of injury”, they said.
When I took off my clothes, I was often too embarrassed to even look at myself in the mirror. I was totally ashamed of my body. To try and hide this from friends (who can be very cruel), I always wore baggy clothes and long sleeved shirts. Even in the summer time.
I wanted to gain weight so badly that I tried everything I could. I wasted thousands of dollars on every supplement “fad” that promised more muscles and fast results. Including:
• High calorie weight gain powders
• Liver Tablets
• Mexican Yams
• Carbohydrate Powders
• Liquid Oxygen
• Colon Cleansing
• Blue-Green Algae, and much more
I joined a gym, and eagerly tried many of the “professional bodybuilder” workout routines in the “Muscle” magazines. I did everything that I was told to do, no matter how unusual it sounded. I worked out 5-7 times per week, 2 hours each day. Day after day, week after week I waited for the muscle gain, but I never gained a pound! Eight years later, I looked exactly the same.
I did everything that I was supposed to do, but it wasn’t helping me. I knew that I would never be huge. I just want a body that I could be proud of. Was that too much to ask? Why was this so difficult?
The “Secret” They Don’t Tell Us Skinny Guys
What I finally discovered after years of failed effort is that most pros are not only gifted with good genetics (they can gain muscle or lose fat easier than most people), they also enhance their results with illegal hormones and steroids. Because of this, they can train harder, eat whatever they want and still get great results. Using their training methods and advice would never work for my body type because I don’t use steroids, and my body does not gain muscle mass easily. I now realize that I am a hard gainer who has an extremely difficult time gaining weight of any kind. Why would I listen to someone who gains weight easily? Anything they say will not be relevant to me. It all makes sense now, but too bad I had to waste so many years just to figure it out.
If you are a hard gainer, most advice will be useless to you unless it specifically addresses your body type and metabolism.
What works for a person who gains weight easily will NOT work for you. What works for someone who is overweight will NOT work for someone trying to gain weight.
The Facts of Gaining Mass
Tired of irrelevant information and false advertising claims, I began looking for training and dieting techniques that have actually been proven to increase muscle mass. During this search, I came across quite a bit of incredible training and dieting information. I also came across some hard-to-accept information that I was not ready to believe. Looking back, I now realize that this information was the major turning point in my journey to gain more mass. I had to let go of old myths.
The Myth of Gaining Muscle and Losing Fat at the Same Time
Throughout my attempts to gain weight, I had always been very afraid of gaining fat. Being naturally thin, I did not want to get fat – I just wanted to gain more muscle. So, I focused on low fat foods, did my aerobic exercise and did everything I was supposed to do to keep my body fat low. Unfortunately, what I did no know was that this type of dieting and training was also keeping me from gaining muscle!
Training to lose fat requires different methods than training to gain muscle. Losing fat involves eating a low calorie diet, while building muscle requires a higher calorie diet.
This is a point that most hard gainers don’t realize — if you want to get bigger and gain more muscle, you will have to deal with the fact that you will also gain some additional body fat. Period. This is due to the high calorie diet you must eat to build more mass.
Though some people will be able to gain muscle and lose fat at the same time, most WILL NOT. The fact is, there are no magic pills, powders, foods or exercises that will allow you to gain muscle and lose fat at the same time. It all is determined by your genetics and metabolism. If you are naturally thin and have a difficult time gaining weight of any kind, it would be silly of you to think that you will be able to gain muscle while trying to keep your body fat low.
Most skinny guys want to gain more muscle, but are afraid of gaining body fat. They see all the bodybuilder photos and read the stories about people gaining pounds of muscle while losing pounds of fat — They want to do the same.
When looking at these photos, you have to remember that most of these people do not have your body type. The majority of them are overweight and want to lose fat. So their training is focused on losing fat. If you went on a fat loss diet, you would lose fat, but not gain much muscle. The low calorie diet combined with your fast metabolism will give you very little muscle gain and possibly some muscle loss.
For maximum results, you either have to train and diet to gain muscle or lose fat. One or the other. The most effective way for hardgainers to build a large amount of muscle mass quickly is to focus on gaining the weight first, then later on, go on a short-term fat loss diet to lower your body fat levels.
For more information go to : Anthony Ellis
The Skinny Guy’s Muscle and Weight Gain Site