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 #85
Part of the
“I see you to succeeding"
series.
How Much Activity Is Needed To Burn Fat?
The quickie answer: That depends on 1) how much fat you want to lose, 2) how fast you want to lose it and 3) how good you are at taking nutritional advice.
The complete answer: It depends if you want to work hard or work smart, make sustainable improvements and whether you care about your overall health or not. For those trainers in the fitness industry who want to create clients who are dependent on them, one of the most common ways is to not teach their clients about the importance of nutrition, especially the B.N.B.B.s., but rather to stress the importance of exercise instruction itself.
In other words, exercise is a part of the equation, but a small part of overall short-term, long-term and sustainable fat loss. Here’s the point: The more deficient of the B.N.B.B.s one is, the more exercise it will take to get some kind of measurable and visible improvements in physical appearance and the harder it will be to maintain the loss you have achieved.
Exercise is to give the body the message to begin burning the previously stored body fat as fuel, but without adequate B.N.B.B.s in the form of concentrated food the body will “budge” at best, but any loss of fat and gain in lean mass will not likely be sustainable. I say “not likely” because I have never seen it work for my clients or any other trainer’s clients. But I will leave room for miracles. Without optimum nutrition, the body can’t carry out the message exercise is giving to the cells (primarily the nervous and endocrine systems).
Here’s how to make it even more clear:
Exercise / (activity) uses calories, but the real goal is not to burn calories for the sake of burning calories (although in-experienced trainers and nutritionists will argue). The real goal is to encourage a remodeling of the body...burn fat and build lean tissue…burning calories is not the same thing.
Proper activity trains the body to use fat for energy, rather than using lean mass for energy.
When the body hasn’t had a consistent history of adequate whole foods, functional-foods and B.N.B.B.s to make up for gaps in proper eating the body will still be in a rationing mode. Whatever goes in the body is likely to stay in the body as stored body fat. For example, “I just look at food and my butt gets bigger.”
THE Catch-22 is that until one is properly nourished,
they don’t recognize malnourishment in themselves.
The term mal-nutrition has such negative connotations that the general population doesn’t want to believe or even consider they behaved in ways which led to mal-nourishment to the point that they can’t even burn fat with exercise. In addition, there seems to be no widely acknowledged standards which recognize the body being nourished enough to be alive and overweight / fat, yet undernourished.
In our society, we think malnourishment is like the kids in Africa starving to death. In the U.S., fat means malnourished...overfed BUT under-nourished..fat.
The real peer-reviewed studies being published nowadays related to metabolic disorder, diabetes and heart dis-ease hint about it, but no one in any credible organization seems to want to commit...because ultimately, the solution to malnutrition is money...and for us in the U.S., that means investing money to solve malnutrition within ourselves...individual responsibility.
If an agency of the government says we are malnourished, the public wants to hold the agency responsible for putting the nutrition in us!
We don't expect our dentist to brush our teeth...we don't expect our mechanic to keep our car full of gas...we don't expect our realtor or property manager to clean our homes! You have to put the nutrition in your own body...
In my private practice, I simply pay attention to the results my clients get and rave about as a result of applying my advice and recommendations. If someone isn’t ready to do the things to change the under-nourished state in the body there isn’t anything else I can do for them.
There is the part I do, the part they have to do and the parts we do together.
The better nourished the body the less exercise it takes to burn fat, achieve ideal body composition (20% or less) and sustain that loss of body weight. In fact, the better balance of good fats, functional-foods, and B.N.B.B.s a person gets on a daily basis the easier it becomes to shed unneeded body fat and build lean, healthy tissue.
By following the suggestions I give, you’ll have more good food to eat than you can comfortably consume in a day and the fat will be melting away and you’ll be amazed that you don’t have cravings for S.A.D.C.R.A.P. and you’ll feel better than ever.
Common questions:
How fast can I lose weight?
How much is a safe amount of weight to lose?
What is safe?
How do I keep it off?
How do I know if what I’m doing is working?
As part of your intake packet, I’ll ask you to choose between four possible ways to proceed, in terms of what you think you want right now.
Here are the four examples of ways to proceed and the pros and cons of each way:
1. No changes to nutrition habits.
2. Some nutritional changes / hit & miss.
3. Consistent improvement, but still with an emphasis on activity versus nutrition.
4. Nutrition emphasis with some exercise.
1. No changes to nutrition habits:
Regardless of how much someone thinks they are exercising, if no nutritional improvements are made, the most they can reasonably expect to lose…even if they are lucky and working their butt off, is 1% or 2 pounds per month. What they do lose will be unlikely to be sustainable. Up one month, down another with no semblance of consistency. This scenario can be very frustrating for the client and the trainer. In fact, the more exercise they perform, the more lean mass they lose which compounds the problem, resulting in a seemingly sluggish metabolism that won’t respond to any exercise after about three months. These folks are simply not ready to make the commitment to do what it takes to get where they say they want to be. They are still entertaining the idea that it might “just happen”...-they don't feel "powerful" in their own life.
In other words, both of us are spending time and energy, but the results are minimal and inconsistent. Any weight loss under these conditions, as well as the next two examples generally results in equal or greater weight gain, in the days, weeks and months following the initial weight loss.
When we hear people say, “I’ve tried every diet out there,” it simply means they have done a lot of variations on restricting food and nutrition which always results in re-bound weight gain…e.g. low fat, low carb, too low calories, high protein, elimination diets, etc….including programs designed by trainers and nutritionists who don’t know any better…When they say they “tried” it means that the program didn’t build health at the cellular level first, so they couldn’t maintain the program regardless of their intention / will power.
2. Some nutritional changes / hit & miss:
If some changes in the nutritional habits are made, without a focus of whole food, functional-foods or B.N.B.B.s or the improvements are inconsistent or the client binges a couple days a week from the beginning, eats at restaurants a lot where there is no way to know what’s really in the food or what they are getting in terms of nutrition and the caloric ‘swing’ is great, the body composition is likely to be up and down from week to week.
In this scenario, the client is likely to lose and regain .75% or 1½ pounds each week. In other words, with some changes the weight will begin to burn off, but come right back.
Usually, the people who think they know what nutrition means or that they know how to do nutrition to reach their goals will follow this program starting out behaving as if they can out-smart the trainer’s experience. Ultimately, they end up disappointed since they may have some nutritional knowledge, but lack the experience to apply it in real time (knowing and doing are two different things). Applying nutrition with resistance training and cardiovascular training are completely different animals from the fundamentals of nutrition for sedentary populations.
These folks still have the ideas stuck in their head that a) exercise is the most important factor for burning fat and gaining lean mass and / or b) they don’t want the nutrition habits to ‘interfere’ with their current habits / lifestyle.
3. Consistent improvement, but still with an emphasis on activity versus nutrition density:
A lot of the nutrition information that is circulating out there nowadays is leftover and recycled from the 1960’s, 1970’s and so on. For example, low fat, low carbohydrate, high protein, etc.
Essentially, what I’m talking about here is SLOW but consistent weight loss. Just because something has been published in the newspaper or in a magazine article today or on the TV or web doesn’t mean it’s up to date or accurate. Folks in this category have made some changes, more than likely simply reducing their calories in attempt to starve the fat, rather than feed the lean mass, then attempting to outrun the poor nutrition with excessive exercise.
The result is that they do lose weight but it’s very slow.
How to know?
If you are losing less than 12 pounds / month this describes you.
With an emphasis on nutrition, less emphasis is on activity and more on doing the correct nutrition habits at the correct times. By doing this, as little as 10 minutes to 30 minutes of exercise each day can result in 40 or more pounds every two months. (In other words, you learn as you go the importance of balancing your blood sugar level versus trying to outrun poor nutrition with exercise.)
4. Nutrition emphasis with a little exercise:
When someone is really adamant about burning a certain amount of weight by a certain date (e.g. wedding, class reunion, family reunion, public appearance, birthday, etc.), then nutrition has to be the major emphasis with some exercise included. How much exercise?...well that depends how fast you want to lose the fat.
By emphasizing whole foods, functional-foods and the B.N.B.B.s in the way I show you, you can reasonably expect to burn 20 pounds of fat per month...as long as you follow through once you invest your initial time, energy and money.
By doing it with an emphasis on optimizing nutritional density of what you consume, the amount you lose will be healthy fat loss. The old ideas of losing more than a couple pounds a week relates to people who are trying to starve the fat and outrunning poor nutrition with excessive exercise…the result being a loss of lean, healthy tissue which isn’t ever healthy.
With an emphasis on nutrition, less emphasis is on activity and more on doing the correct nutrition habits at the correct times. By doing this, as little as 10 minutes to 30 minutes of exercise each day can result in 40 or more pounds every two months. (In other words, you learn as you go the importance of balancing your blood sugar level versus trying to outrun poor nutrition with exercise.)
If you want to burn fat faster, more exercise can help.
But no more than 4½ hours of exercise per week is necessary to maximize the fat-burning effect, regardless how dialed-in the three parts of nutrition are.
The best part is that because I have so many decades of experience with this, you don’t have to take months to learn how to do everything, you just follow the guidelines (unless you really would rather make excuses) and, checking things off as you go.
Everything is dialed-in from the beginning, leaving no room for error unless you simply don’t follow through and no lag time from learning how to “eat right”.
I offer these four choices because every program is designed for each individual based on their goals and willingness to follow through at the beginning of their training. I can’t make people want to follow through or motivate people to do something they don’t want to do. And I’m not attached to what a person says they want. I simply ask them what they want and show them what to do based on how fast they want to reach their goals.
More often than not, slow weight loss or lack of results are evidence of lack of commitment and follow through rather than lack of knowledge or experience on what to do. There’s no mystery to weight loss. It’s all been done and is being done by people today. So if someone is losing weight slowly and using healthy weight loss as the reasoning, they are likely to be procrastinating at one level or another. -40 pounds of fat every 8 weeks, that’s what I demonstrate to people how to lose, in a health building, sustainable fashion.
Accountability:
Often clients show up saying they, “…don’t want to go very fast”…you know, burn 20 pounds of fat in a year’s time even though they could burn 20 pounds in 4 weeks. But here’s what happens: People come in not wanting their fat loss efforts to interfere with their overeating, under eating, alcohol consumption and S.A.D.C.R.A.P. They don’t want their exercise and nutrition program to interfere with their lifestyle or they want to exercise less than three times a week, while simultaneously entertaining the fantasy that the fat will suddenly start melting away the same as it does for people who put in maximum effort for exercise and nutrition investment.
In other words, they want to do the minimum, pay a trainer and get maximum results. I let people know right from the beginning it doesn’t work that way…you are paying me for the information, guidance and products that will get you the most fast results…but you still have to do all the hard work yourself. The ‘amount’ of hard work depends on how smart you train. Hard work relates to doing the correct nutrition at the correct time and doing correct exercise in the correct way.
Goal = Program Design = Success:
Many times people say they want to go slow (20 pounds in a year), and so their program is designed to get them that specific goal, but then somewhere along the way they make a jump in their imagination that they should be getting results equal to someone who is doing activity for fat goals (20 pounds per month).
Once a client has changed their goal in their mind, but hasn’t told me about it and let me set their program up for their current goal, they are bound to be disappointed.
In other words, if someone’s main goal is to become flexible, the majority of their program will be structured around flexibility exercises. That doesn’t mean they’ll lose weight really fast. If in a month they start telling me they expected to lose 25 pounds, but didn’t tell me that in the beginning, then we have to go back and re-design the program for what their real goals are…activity doesn’t equal fat loss…activity is not necessarily exercise…so be sure of what you want since your program will be designed based on what you tell me you want to achieve in whatever time period you designate.
There are the parts I do, the parts you do and the parts we do together…but I’ve been doing this a long time…there’s no mystery to it and there’s no fooling me. If you don’t make reasonable progress and ultimately reach your goal, I’ll likely know why whether you tell me or not…there’s only so many variables as to why people burn fat or not…and I already know what they are. What you say the reasons are may very well be beside the point, whether you know it or not.
For example: When I do body composition testing, it shows how much of the body is fat and how much is lean mass. When done every 30 days, the results are an average of what the client has done (activity and nutrition wise) the last 30 days. The results on the day of measuring reflect the 30 day average not the day before the test, or the piece of cake 12 days ago…the 30 day average. So there’s no fooling the trainer and it doesn’t matter how much money you pay your trainer, if you don’t stick to the nutrition and activity plan, you won’t get the results you said you wanted.
So:
Decide on your fat loss goal.
Decide on how fast you want to achieve that goal.
Decide of you want to do it in a safe, healthy, sustainable way or an unsafe, unhealthy, quick fix way.
From there, I’ll design a program and it’s up to you to follow through.
I always know why a program is working and I always know why a program isn’t working…the difference between me and other trainers is that I know what to do and how to adjust when a program isn’t working.
IF you would like to examine a really healthy, nutrition based weight loss program, check out my website. IF you have questions in the mean time, don't hesitate to ask. I offer 100% money back guarantee.
You'll be glad you did!
No comments:
Post a Comment