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May 16 2008

Weight Loss Tips – Maximum Muscle Stimulation for Fat Loss

Today’s weight loss tips are about exercise and how to best use your time in the gym to get more work done, stimulate more muscle and burn more fat. They say that building muscle while burning fat can’t be done, and that you should focus on one or the other, never both. That said, what if you just wanted to burn fat as efficiently as possible, end workout boredome make your time in the gym as quick as possible. These three weight loss tips are the very thing to take you in that direction.

leg press

Weight Loss Tips

1 Focus your training on the largest muscle groups:
The largest muscle groups of the body are the legs, back and chest. By working the largest muscle groups, primarily, you end up putting a larger demand on your body for energy and nutrition. Then a larger demand on your body for repair of that muscle tissue. You burn fat twice, first when you’re actually training and secondly when your body is busy rebuilding the muscles.

Arms (tricep and bicep) are smaller muscles, and where training certainly makes them look good and allows you to work harder on pushing and pulling movements, they don’t burn as much fat as the larger muscles.

As my trainer says, even if you don’t specifically train arms, they still get worked when you’re doing chest and back movements.

Chest – Bench press, Incline bench press, decline bench press, flies, pushups etc
Back – Bent over row, one arm dumbbell row, pull downs, pull ups, chins, seated rows
Legs – Squat, hack squat, leg press, lunges

So for maximum fat loss, create workout routines for the largest muscle groups.

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Written by Rob · Categorized: Weight Loss · Tagged: 3 Tips Friday, Exercise, Fat Loss, supersets, Weight Loss, Weight Loss Tips

Feb 08 2008

3 Weight Loss Tips

3 weight loss tips to help you improve your health, increase energy levels and have a good poo first thing in the morning. My buddy Dirk used to say “Rob – there’s nothing like a good crap first thing in the morning!” and I think most would agree.

I release 3 weight loss tips every Friday here on the blog (most weeks anyways) and I’m always on the lookout for a good tip. If you’ve got one that is healthy and natural, please leave a comment. I might use it in a future post.

3 Weight Loss Tips

breakfast muesli

Eat Breakfast

Eating breakfast increases your metabolism first thing in the morning as well as keeps the hunger gremlins at bay later in the day. If you skip breakfast, you’re more likely to be making up those calories with unhealthy choices later in the day.

Christina recently lost 5 pounds by simply making a few changes to her diet and eating the breakfast I recommended was one of them. You can read about her experiences with it on her post eat breakfast lose weight.

For members of the National Weight Control Registry, eating breakfast is part of their success strategy. These successful weight loss champions made it a daily habit to eat breakfast and have maintained a 30 pound or more weight loss for at least a year and as long as 6 years.

Breakfast is the fuel that starts you day. With it, you’ve got the energy you need to provide clear thinking, normalize blood sugar levels and keeps you on track with your food program for the rest of the day.

If you’re not eating breakfast and still procrastinating about doing exercise, breakfast may very well be the thing that gives you the energy to get mobile.

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Written by Rob · Categorized: Health, Weight Loss · Tagged: 3 Tips Friday, Breakfast, Fiber, Green tea, tips, Weight Loss, Weight Loss Tips

Feb 01 2008

3 Weight Loss Tips

Everyone’s looking for simple weight loss tips that they can follow and get results. There’s no magic pill as far as I’m concerned, but rather multiple lifestyle changes from making unconscious choices to conscious choices. It’s with this in mind that I offer 3 weight loss tips each and every Friday so that you the reader can grab one or more and begin to apply them to your life.

Weight loss programs are such subjective things, everyone has an opinion. Mine is easy – to eat more nutrient dense foods in the form of dark green leafy vegetables, vegetables, beans and legumes, nuts and seeds with animal protein a few times through the week. It’s a modified cave man diet that I have yet to name but am working on as I write my forthcoming book. In the mean time, here are this weeks 3 weight loss tips.

Eat 5 to 6 Small Meals a Day

Eat a breakfast as soon as you get up and then every 3 or so hours after that. A sample 6 meal day would include breakfast, morning snack, lunch, afternoon snack, dinner and small starch free evening snack. Smaller more frequent meals are easier to digest, help you use nutrients better and most importantly, help control blood sugar levels. Controlling blood sugar levels is the key to controlling hunger, fatigue and cravings.

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Written by Rob · Categorized: Weight Loss · Tagged: 3 Tips Friday, tips, Weight Loss Tips

Jan 25 2008

3 Weight Loss Tips

Every Friday is weight loss tips day here at Former Fat Guy Blog and the 3 weight loss tips for today are about white foods. I rarely if ever recommend removal of foods from diet, but rather take the approach of increasing and improving the foods we eat. I teach my clients to focus on increasing whole foods and making new habits. By increasing whole food consumption, the bad habits simply get pushed aside as there’s no room anymore.

I feel that today’s 3 weight loss tips simply have to be stated for effect, so I am.

3 Weight Loss Tips – Remove White Foods

Remove White Flour Foods

White bread, white pasta, white rice, white crackers, pancake mix, tortilla’s, buns, anything made with white flour should simply be tossed out (or given to your local homeless shelter or food bank). White flour products are broken down too quickly in your stomach and turned to sugar too fast.
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Written by Rob · Categorized: Weight Loss · Tagged: 3 Tips Friday, Weight Loss Tips

Jan 18 2008

3 Weight Loss Tips

Every Friday is weight loss tips day here at Former Fat Guy Blog and the 3 weight loss tips for the new year that you can take action on right now are about pictures, measurements and journaling.

Something everyone always regrets after they’ve reached their goal weight is not having taken that ever important “Before” picture. Overweight people tend to be quite fearful of camera’s, but if there’s one thing I can tell you, it’s to document history! If you’re not thinking of it as documenting history then you’re not fully committed to your plan.

3 Weight Loss Tips

Take Your Before Picture

Get over the fear of the camera and take your before picture. When you reach your goal weight and then begin working on your physique for the rest of your life, image how happy you’ll be having document the whole process. Even if you don’t look at the pictures during the process, take them anyway and file them away. Eventually you’ll want to show your success’ and having a mitt full of pictures in various places doing all sorts of activities will be great for your website or book.

Take the pictures!

Measure Yourself As Well As Weigh Yourself

There will be times that the scale does not move. Somewhere during your journey you’ll hit a plateau even though you’re doing everything right. By taking measurements, you’ll know that you’re still shrinking but trading fat for muscle. You’ll weight the same but know you’re getting smaller because the tape measure told you so.

Take your measurements!

Keep A Food Journal

Food journal’s can help in many places. When you’re following a very strict program to get to your leanest, tracking every single food product that you eat can help you determine if you’re under calories or over calories and then help you adjust. Matching results to your journal can also help you re-visit a program that worked for you in the past. You’ll know exactly what you were eating and how much of it you were eating to get that consistent 3 pound a week weight loss. Was is a higher fiber content, a higher fat content or re-feeds happening more often that got your success? Should you cut calories or increase calories?

Archive your food journals along with your training journals. Keep every little detail so that you can refer to them at any time in the future. If you don’t know what you’re eating, how can you know where to adjust?

Written by Rob · Categorized: Weight Loss · Tagged: 3 Tips Friday, Weight Loss Tips

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