Many of us while in the pursuit of losing body fat, building muscle or increasing our sports performance, seek out the newest, most scientific gadgets and formulas. We can get lost in the journey and never reach our destination. Today, I am going to bring it back to basics.
Weightloss
- 1 lb of fat is the equivalent of 3,500 calories. To lose a pound of fat, you must burn and create a caloric deficit of 3,500 calories.
- Breakfast like a king, lunch like a prince, dinner like a pauper. This was a saying I've heard for years. I also recommend a small snack between meals which should be evenly spaced throughout the day. The theory behind this is, as the day progresses, your metabolism naturally slows to allow your body to unwind and allow for proper sleep etc. You will metabolize and burn the calories more effectively throughout your daily activities versus eating a large meal close to bed time.
- The American College of Sports Medicine recommends strength training 2-3 days each week and cardiovascular training 20-60 minutes, 3-5 times each week.
That is old school basic fitness right there! The argument can be made (And I'd be the first to make it with authority) that there's more to the 3,500 calorie deficit to burn a pound of fat. There is more to it, such as increasing muscle tissue on your body will burn more calories at rest and better metabolize calories ingested. Your food intake must be "nutrient dense" calories. If you eat certain foods such as junk food, you will still gain bodyfat. The whole breakfast, lunch, dinner theory... as a former bodybuilder, I would consume a high protein, moderate fat shake or meal before bed to increase muscle growth and testosterone production. There are all kinds of research to enhance your metabolic processes. The strength and cardio training protocol recommendations again, can be refuted. I personally strength train 6 days each week. I train each muscle group individually rather than full body workouts. With that being said, for the "newbie" looking to develop a healthy lifestyle, lose bodyfat and gain muscle to shape their body, it's best to crawl before you walk and eventually run. Before you jump into an advanced workout while setting your New Year's Resolution, remember to KISS! This will not only prevent you from destroying your joints, muscles and digestive system, but will more likely keep you consistent with your goals. For the advanced fitness enthusiast, every once in a while it's good to go back to your roots and blow the dust off your old workouts and get back to basics.