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Principles of Weight Loss

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Old February 25th 05, 10:32 AM
Gary Matthews
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Default Principles of Weight Loss

It's no surprise that the world has suddenly become obese.
Everywhere you look, there are people carrying unessesary
baggage, With all the high fat foods
in the supermarket and fast food chains, it's become much
harder to stay thin.

In fact, obesity has now moved from a social nuisance and
domestic embarrassment to an official disorder. Even, The
American Heart Association has announced obesity a major risk
for heart disease.

We live in FAT city, or FAT country or whatever you want to call
it. It's become a major player in the arena of dangerous
epidemics. Startling Figure ~ More than 75% of US adults are
overweight and that figure is rapidly increasing!

I don't want to admit it, but I was extremely obese as a child
and young adult. Like many others, I had to go through life
experiencing the nuisance of carrying extra baggage. I am well
aware of the pain and frustrations that being over weight can bring.

It's true... The rejection by the general population and the
loss of confidence can be devastating to young and old alike. I
tried every diet on the market, every pill and supplement
without success, usually putting on more weight because of

I'm now in my forties and my body is lean and where it should
be, and I'm looking a lot slimmer and healthier now than when I
was in my early twenties.

I eventually reached my goals and got to where I am now by
sticking to the principles found in Maximum Weight Loss in Ten

Throughout my entire career as a personal trainer, I have
continued to build upon these principles and help many
overweight people achieve their goals...

Before we move on to the actual principles I want to say a word
about "Strength Training"

A lot of people imagine that cardiovascular exercise (walking,
cycling, and aerobics) is all the exercise they NEED to do to.
Not true!!

Did you know that every pound of muscle burns 100 calories every day!

Muscles are the engines of the body,and if you don't perform
Weight Training to MAINTAIN your muscle tissue, you will lose
one half a pound per year after the age of 20 years. Our muscles
need to be serviced, just like the engines of our car. If you don't
get your car serviced, it's going to break down... the same
goes for your muscles.

Lets put this in perspective, lets use a car as an example,
lets say you are 20 years old, you have the engine similar to an
eight cylinder vehicle, ten years go by with no strength training
so you have now lost about 10 pounds of muscle, now you have the
engine of a six cylinder car.

Another ten years go by and now you are putting around like a four
cylinder car, you are now 40 years old and not feeling like you used
to, no wonder you've just lost half your engine!

Now this is important, pay close attention:

~ The more functional muscle (lean muscle) you have on your
body the more FAT you burn OFF.

That's the secret! Generating lean muscle is the BEST method
raising your metabolism. Thus burning fat off for good.

Please.. Try not to fall into the same diet trap that many do.
If you haven't lost weight for a long time now, stop!!

If you keep on gaining weight after dieting, stop!! Don't even
think about trying another diet, because it will most likely
produce the same results you have already seen.

Stop wasting your time, money and effort for nothing. Please
have a look at the facts presented in this article and make your
own decision. My system does work.

I have been helping people lose bodyfat for years now using the
same techniques I will outline for you here.

Now let's have a look at a few weight loss principles.

1. Increasing Your Metabolism

In order to produce Sustained, Permanent amd Long-Term Weight
Loss, it's imperative that you boost your metabolism. And the
most effective way to raise your metabolism is to have a
greater proportion of functional muscle on your body.

The only way to build this lean muscle so you can raise your
metabolism is through "Strength Training". There's no other
method which works wonders on the Metabolism like Strength

By performing Strength Training, you'll effectively increase
the amount of functional lean muscle on your body so that your
metabolism can be stronger.

After a Strength Training session your body will undergo a
significant increase or "Spike" in Metabolism, which will allow
you to burn much more fat then you were able to before.

2. It's All About Lean Muscle

"The amount of fat the body can burn is directly related to the
more lean muscle your body can hold."

If your muscle system can sustain more energy and use this
energy significantly when performing strength training, then it
will be able to burn off the calories you eat and the excess
fat on your body.

In other words, if your muscles become stronger and can hold
more energy then you should be able to release this energy more
efficiently to increase your metabolism, and to burn off excess
calories that you have eaten.

Once we can build more lean muscle through our own strength,
then our bodies will become more efficient at burning fat.

It's also the amount of lean muscle on your body that makes you
LOOK GOOD. Once you burn off the excess fat from your body, the
lean muscle underneath your skin will be exposed making you
look healthy, energetic, and well toned.

3. Fast Walking Burns Fat

All you need to do now is incorporate "Fast Walking" into your
weight loss program to hasten the burning of excess fat.

Not only is fast walking better much easier on the hips, but it
also produces a greater percentage of fat loss as opposed to
jogging or running.

Here are some benefits of Fast Walking.

1) Easy to Perform
2) Most Conventional
3) All Natural Body Movement
4) Doesn't Cause Injuries
5) Can Be Done Anywhere
6) The Best Minimal Effort Exercise for Fat Loss

"I can't stress enough how Fast Walking is necessary in every
weight loss program."

Now lets get into the nuts and bolts of this program!

Programming Strategies

If you want any weight loss program to work you have to perform
"Strength Training". It's absolutely imperative during the
course of a lifetime not only for weight loss goals but also
for general health and well being.

For years we have been told to diet the excess fat from our
bodies and throw in some fast walking to hasten the process.
The trouble with this is that the low calorie restricted diet
would throw the body into starvation mode, with the body
holding onto the fat and using precious lean muscle tissue for

This would "Lower Your Metabolism" causing greater muscle loss
and once the diet was broken the original fat returned, and
you would have greater chance of gaining even more fat.

"A Vicious Cycle"

Eventually, your body would become used to the diet and then
you will reach a point where nothing was happening.

So what do you do now?

Try weight loss supplements, creams, massage, toning tables,
drugs.. You should know by now that these don't work. So what
do you do now?

Throw your hands up in the air and say "to hell with the diet",
give in to the cravings and gorge yourself on high fat foods
until you are physically sick!!

There is a better way, it's simply...

"Strength Training"

Many studies are showing that Strength Training is a superior
method for weight loss.

(Ladies, you won't bulk up by using weights, you don't have the
testosterone to get big and muscular, so don't worry).

I've physically proven that strength training works time and
time again in the Gym with obese clients, male and female. If
you don't incorporate Strength Training into your weight loss
program then look forward to "disappointing results".

Now for the good news, the technique I apply requires just 20
to 30 minutes per week. If you can't find this amount of time
over a weekly period for all of the benefits I just talked
about, then say goodbye to your weight loss endeavors.

The days of strength training three to five days a weeks in the gym,
an hour at a time are long gone. That just doesn't work.
One short strength training workout a week done at home or in the gym
will melt away more fat than you would have ever thought possible.

The Strength Training technique I use has been scientifically
proven utilizing (Doms) Delayed onset of muscle soreness and
muscle biopsies.

It shows that short, high intensity weight training sessions,
followed by the required amount of time to recover and become
stronger is what's required to produce lean muscle and lose bodyfat.


Please read these important facts:

Between the ages of 20 and 40 the average female loses
3.6 kg of muscle! and gains 10 kg of fat!

Between 20 and 80 the average male loses one quarter
of his muscle mass!

Running, cycling or other aerobic sports will not prevent this loss.

In a representative study of the evidence, researches at
McMaster University USA, compared a ten-week program of weight
training plus aerobic exercise against aerobic exercise alone.

The aerobic group showed only a 2% increase in cardiovascular
capacity and an 11% increase in endurance.

The weight training plus aerobics group showed a 15% increase
in cardiovascular capacity and a massive 109% increase in
endurance. For strength the results FAVORED weight training
even more.

The aerobics group showed no increase in arm or leg strength.
The weight training group showed a 43% increase in arm strength
and a 22% increase in leg strength.

Along with Strength Training, Fast Walking is a must for
burning fat, provided it's done fast enough to elevate your
breathing and not to the point of huffing and puffing ~ which
would be training your cardiovascular system.

The choice is up to you, you're free to try supplements, pills,
creams, cardio workouts, fad diets, toning machines...

But beware, these don't work as stand-alone products. They
don't have the ability to spike your metabolism. They can also
have dangerous side-effects. Take my advice, don't try them.

The choice is up to you, you can:

a) Take a pill that doesn't work & will make you feel sick
b) Give into your cravings or starve yourself silly
c) Try an easy-to-follow 20 minute a week system.

Which one will it be?

Fats, Figures and Cardio Work

We've already found out that by increasing the functional muscle
on your body, you increase your resting metabolic rate. Due to
the HIGHER metabolic rate you can now eat MORE calories, which
means that you won't need to starve anymore to lose weight.

In a sense, less calories have to be cut back from our daily
intake of food and successful dieting (provided that you eat
the right foods) will become more likely.

As far as Fats are concerned, they're burned from the body when
cells oxidize to release energy in the form of exercise. When
exercise is done slowly to moderately for 20 to 30 minutes,
then the majority of energy is TAKEN from the fat stores.

It's important to understand that the loss of fat comes from
fat cells ALL OVER the body, NOT just from one or more specific
areas. Therefore, fat reduction of a certain area is not
generally possible.

The main priority of this series is to provide you with
information on the fastest, most productive and safest way to
lose fat from the body. I'll admit that a lot of people don't
want to do exercise or weight training, but it just happens to
be the most effective way to lose weight.

Mix up your cardio activities in the gym. Use the treadmill,
bike, climber or any other training gear available to you.

The best exercise for the purpose of fat loss is fast walking
either indoors on the treadmill or outdoors. Walk until you are
mildly puffing and hold that rate for the allotted time.

If your cardio activities leave you panting or breathless ~
Your going too hard. Your energy will be then coming from your
carbohydrate reserves and not from your fat stores.

Weight loss is not a big complicated mystery that some people
or magazines and books will have you believe. It's really very
simple and it can be all done in as little as ten weeks by
following easy to follow, non disruptive principles.

Nutrition For Weight Loss

The way to lose body fat and maintain muscle is to have a food
program for life. Quality food and more energy output are the
basics you'll need to go for. Bulk foods that fill you up and
don't fill you out, foods that are low in fat and sugar which
aren't refined should be the ideal.

Small frequent meals should be consumed during the day each
containing a little protein to maintain muscle and energy
levels. Foods with vital vitamin and mineral supplements should
also be taken on a daily basis.

How can you determine how many calories you require?

A quick and easy method to find out how many calories you
require per day for weight loss and maintenance is to calculate
a calorie value with a multiplier as set out below.

Weight loss = Multiply your bodyweight in pounds with 12
calories (12 x lb).

Maintenance = Multiply your bodyweight in pounds with 15
calories (15 x lb).

By decreasing the amount of calories you eat per day to the
weight loss amount, you should start losing weight. Don't go
any lower and check the mirror as well as the scales regularly
to judge your progress.

Don't worry about putting on too much muscle, once the lean
muscle underneath your skin is exposed, you'll look healthy and
well toned. Remember muscle is smooth and hard, while fat is
big and lumpy.

If you don't have an accurate idea of how many calories your
consuming a day, how will you know whether your overeating or not?

Another word about diets... They'll send the body into
starvation mode; a survival mechanism from long ago when humans
faced periods of famine. Cutting back on your calories too low
will cause the body to lower its metabolic rate, which reduces
its ability to burn fat.

At the same time, hunger signals increase and we quickly start
to crave high-energy foods loaded with fats and sugar. The same
foods we are trying to do without.

Here are some great eating tips for you to consider:

Reduce both obvious and hidden fats.

Record food intake to identify problem areas.

Be aware of times when you over eat.

Avoid severe food restriction.

Monitor body fat levels, not weight.

Aim for moderate fat loss (0.5 - 1kg per week)


Old February 26th 05, 11:12 PM
external usenet poster
Posts: n/a

Damn, that was long. Feel like I should've taken notes or something .
.. . . :P



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