#100: Calories in calories out ... "NOT!"

Reasons or

Results! 

Fitness Nutrition Training

Sovereign Michael Valentine

SPN, CFT, Eft, Yft, Cft, SSc, GFI, CMCht, CERT, Reiki Master

206.225.9647

email: sovereignmv@gmail.com

web: bnbbs.myshaklee.com

Special Report #100

Part of the

“I see you to succeeding"

series

Calories in-calories out ... NOT!

Part II

In a previous report, I talked about the BNBBs, but timing of nutrition is crucial, if you want exceptional results. 

Waaaay back in the 1970's, and since then, trainers and dieticians who repeat stuff without ever checking to see if it's true or not. Its not uncommon for trainers to give ineffective advice that weight loss is simply a matter of eating less calories..."calories in / calories out". 

What this cliche fails to acknowledge is the quality of food (amount of nutrition density in food) makes this idea irrelevant... quantity of nutrition density makes this idea irrelevant. Amount of dietary fiber also makes calories irrelevant, since fiber offsets a rise in blood sugar and corresponding fat storing insulin response / resistance (body fat).

How to know if a program is actually effective for you? Check your body composition correctly the first of each month...if you aren't getting dramatic improvement every thirty days there's problems with your program or problems with the way you're executing your program

Yes, I am saying that the higher quality food and supplements you consume, the more you can eat without gaining fat and even gaining essential lean mass. 

 

Yes, I am saying that an amount of food that would cause a gain in fat will not do so if you're taking high quality supplements. 

 

Yes, I am saying that if you have a goal to burn fat, gain lean mass, gain strength and improve endurance you should be eating right up until you go to sleep. (Not the same as not exercising and eating at night.0

 

The time of day has nothing to do with creating fat, in fact true fat loss and gain in lean mass occurs during sleep! 

 

The discrepancy in theory is a result of trainers who have very little if any training (3 day training certifications are common; education is optional and the majority of dieticians preach info that is outdated without checking or knowing how to monitor cause and effect in body composition). 

 

More importantly, you want to calculate how many calories you need each 24 hours and break that into smaller meals and snacks throughout the 24 hour period. The time of day is irrelevant, but should be spread throughout the day, consuming some every 3 hours. 

 

During that 24 hour period the body / nature dictates when it will tap into the nutritional reserves... 

 

To behave as if "we" know the proper time to "fast" by not eating after a certain time of day leaves about half the day when the body will tap into lean mass and preserving the body fat! 

 

(The body can't carry out the orders of insulin, growth hormone or testosterone without enough nutrition density around the clock). The level of strictness you apply depends on your goals and your timeline for attainment of your goals.

 

The body requires the nutritional density in order to facilitate the utilization of body fat for energy rather than consuming lean mass! 

 

How to know for sure?...Check your body composition every 30 days. 

 

If someone has trouble sleeping in relation to eating at bedtime, it's more likely about the quantity of food consumed or eating something that doesn't agree with your system. Of course alcohol and caffeine interrupt sleep. One of the more common sleep disturbances is the blood sugar dropping off during the night from withholding food too early in the evening! 300-500 calories before bed will help you sleep and done everyday, will likely help a person burn off that last 10-15 pounds of fat and gain an additional 5 pounds of lean mass. The idea of withholding calories before bed ties into what I call "courage to feed the lean mass vs fear of starving the fat!"

 

You don't gain lean mass by starving the fat... that's actually starving the lean mass and is backwards thinking in relation to the true physiology of the body. The point being that lean mass requires food... as lean mass increases so should your calorie intake (check and adjust every 30 days).


When people have those trouble areas around the hips, waist and belly that they can't seem to lose the weight of, it has more to do with insulin resistance (storing fat but not using it for energy) than it has to do with working out more intensely. Its not uncommon with all the infomercial type workouts for people to think working out harder, restricting calories after 7pm and eating a specialized pet-diet which is actually preventing the body from tapping into those deep fat reserves.

 

If you want help calculating your calories, ask! That's part of what I do. If you don't recalculate every 30 days, as your lean mass increases and you don't increase the calorie intake, the process will reverse. I had one client at Gold's gym who said he would do the nutrition stuff, "... once he was in shape". He worked his butt of and in 6 months he lost 15 pounds of lean mass and gained 15 pounds of fat!

 

Do it now...do it consistently!

 

Sov