Fat wars

How to lose stubborn body fat - natural bodybuilding champion reveals all the secrets...

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What is weight?

I have always noted when I speak about fat loss, not weight loss. There is good and bad weight. Having lean body mass is an imporant aspect of being healthy and dont forget that our organs are all muscles. When they're in good working order, they just happen to weigh something.

Lets be specific!

Most people want to lose weight, but I always ask, "what kind of weight do you want to lose?". Hardly anybody goes around saying "I want to lose 10 pounds of fat", and I hope nobody goes around saying "I want to lose 10 pounds of muscle" !.

Most traditional diets over the years have never considered the fact that fat is incredibly hard to burn. The body will take the path of least resistance and burn muscle tissue instead. Most diets have you lose water and muscle, but very little fat.

The ideal situaton would be to balance your intake of proteins and carbs (low glycemic carbs) over the day so as to have the proper hormonal balance which puts your body in a state of constantly burning fat for fuel instead of sugars for fuel. The idea is to not flood your body with sugar from excess carbs which allows you to be burning fat even while you sleep.

Good weight, Bad weight

So guess which is the good weight? I weigh 220 pounds of which 11% is body fat. The rest is lean body tissue including bone. I have no problems telling people what I weigh, but they immediatly make an assumption (if they're not seeing me in person), that I've put fat on, or I'm out of control, or whatever else comes to mind. What they don't realize is that I train 6 days a week in the gym (resistance training), do 3 days a week of cardio in the mornings, and two or three days a week do taekwondo. I am 6'3" and carry the muscle very well.

So which are you?

Winning the Fat War

So to be truely winning at the fat wars, your body must be in a state of constantly being fed the proper ration of proteins, carbs and fats.. being exercised both with resistance training and aerobics.. as well as nourished and balanced with hundreds of organic whole foods.

Again I ask.. which are you?

The Fat Wars eating principles include:

Eat five to six metabolically balanced nutrient-dense meals per day-ensuring that you eat every 2 ½ to 3 ½ hours to keep your blood sugar levels stable. Nutrient-dense foods are those that are high in vitamins, minerals, essential fats, protein and fiber.
You should never leave more than 3 ½ hours between meals.
Strive to include 40% complex carbohydrates, 30% lean proteins and 30% healthy fats at each meal. We understand that this is not always possible, however, this macronutrient balance is designed to work to your metabolic advantage (for most individuals)

Complex Carbohydrates help:
- Energy production
- Thyroid conversion
- Muscular repair
- Maintain proper balance of insulin to glucagon
Proteins help:
- Stabilize blood sugar
- Promote cell growth and repair
- Hormone production
- Enzyme production (digestive and metabolic)
- Neurotransmitter production
- Cell metabolism
- Body fluid balancing
- Maintain your immune system
Essential Fats help:
- Balance blood sugar
- Provide raw materials for hormones
- Create fuel for long-term energy
- Strengthen cell walls and mucus membranes

Three of your daily meals are to be in solid form and two are to consist of liquid nutrition (i.e. complete-containing all three macronutrients-protein shakes).
These meals will consist of between 200 and 500 calories each-depending on your lean body mass and your activity level (athletes may need a higher caloric intake).
Ensure that your last meal of the day is at least two hours prior to bedtime and try your best to make that meal no later than 8PM.

Brad King, author of Fat Wars, Bio Age and Fat Wars Action Planner, will be on my Fitness and nutrition talk radio show, the Former Fat Guy show , date to be announced.

Brad J. King, M.S., M.F.S.

May 26, 2003

A Canadian-based nutritional researcher, fitness expert and performance nutritionist who holds a masters in nutritional science, and is certified by the International Sports Sciences Association as a master of fitness science and specialist in performance nutrition. Brad is the author of the International best-selling 'Fat Wars: 45 Days to Transform Your Body, 'Bio-Age: 10 Steps to a Younger You', and the newly released 'Fat Wars Action Planner'.