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Weight Loss vs. Fat Loss

Why is the scale your worst enemy?

When it comes to losing weight, the fastest way (and least safe) is to dehydrate yourself to lose water weight. But this is pointless, because you need water for all of life’s functions.

People spend too much time weighing themselves. There are body builders who look fantastic to me, but they still want to gain just 10 more pounds — just 10 more pounds. Another person I know wants to lose 15 pounds, they have made progress but recently it slowed down. The scale is messing with their minds.

Burn body fat, lose the right kind of weight.

Excess body fat, especially around the midsection, is unhealthy and uncomfortable. We want to lose body fat — and the best way to do it is by preserving everything else on your body.

Preserve your lean mass:

  • Lean muscle is essential for strength and energy
  • Lean muscle also looks GREAT!
  • Bone density, strong bones reduce risk of osteoporosis.
  • Organs, tissues, ligaments, and more..

Imagine losing half of your muscle, and very little fat. Not only will you look worse, but you would feel worse too.

Focus on fat loss

To really target fat specifically for weight loss, we need a balanced diet with exercise, rest, and social support.

What is the point of weighing yourself then?

Take pictures of your body for progress.

Listen to your body — how do you feel now? How do you feel when you eat a certain food? How much stronger are you now?

Heck with the scale.

Weight loss itself isn’t valuable unless the weight you lose is body fat.

Let’s burn fat with healthy nutrition and lifestyle.

Nutrition, Immunity, and Digestion
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“Diet and Exercise Doesn’t Work”

Stylish, but displaying a visible lapse in body image, a young woman looked to supplements for a guaranteed way to lose weight.

"Maybe I should just...try again."

Her: “What will make me lose weight for sure?”

Me: “Diet and Exercise”

Her: (Smile) “I tried that already, didn’t work.”

First time dieters and exercisers have it the hardest

The first time is ALWAYS the hardest. This is why so many people recruit specialized Personal Trainers and Nutritionists for their knowledge and support system.

But change is hard. You all know how hard change can be.

If you did everything right, you could lose 10 pounds of fat per month, but without the experience — how could you possibly do everything right?

Good news: Dieting gets easier and easier each time you succeed

The trick is to gauge success not by the ultimate goal (ex. “I want to lose 20 lbs by next month”), instead you should view each healthy choice as a success in itself.

Did you have broccoli today? This is a success, a victory, and an ACCOMPLISHMENT!

Success tends to grow upon itself, leading to more and more victories. Define “winning” as reaching daily goals, and not letting yourself get down for slipping up.

Winners are happier about their bodies no matter if they lost that 20 lbs or not.

You already are a winner — it may just be a matter of realizing it.

Nutrition, Immunity, and Digestion
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Vitamin D helps to Burn Fat, Deal with Carbs, Prevent diabetes

Vitamin D just keeps getting better!

Research published in the British Journal of Nutrition indicates that Vitamin D helps with Insulin Resistance and Insulin Sensitivity.

Insulin Sensitivity: The capacity of cells to respond to insulin-stimulated glucose uptake following ingestion of carbohydrates.

Wonder Gems

Wonder Gems

 

How this helps burn fat

People who have better insulin sensitivity will be able to utilize carbs more effectively as energy instead of storing the carbs as fat.

The subjects were taking 4,000 IU of Vitamin D per day, which is a relatively high dose — though still completely safe.

Vitamin D enhances life’s functions. This is by far one of the MOST important supplements available.

I personally take 4,000 IU per day, from Carlsons.

Nutrition, Immunity, and Digestion
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Whey Protein, Fitness and Your Health

What is one of the easiest, safest, and most sustainable ways to burn fat, build muscle, and boost overall health?

Show Me The WHEY!

Show Me The WHEY!

Even though Whey Protein is incredibly common among athletes, nearly every active person can benefit from the additional source of rich protein.

Why Protein

  1. Highly concentrated source of protein
  2. Loaded with amino acids
  3. VERY high in Branched Chain Amino Acids
  4. LOW FAT, LOW CARBS
  5. Efficient digestion, makes it great for post-workout energy recovery.
  6. Affordable
  7. Boosts Immune System due to amino acids

How Do I Use Whey Protein For Weight Loss?

  • Take 20g whey in the morning
  • Consume 20g whey immediately following any physical activity
  • Get creative: Blend with fruits, berries, and yogurt for the ultimate lean power shake.

For Gaining Muscle…

  • Calculate the amount of protein you usually consume in a day. If you aren’t getting at least 150 grams protein per day, then fill in the deficit with Whey Protein throughout the day.
  • Morning: Whey Protein is great to fuel the beginning of your day by putting your muscles in positive nitrogen balance (so that you build muscle, instead of waste it)
  • Post workout: Use a mixture of Whey Protein + Simple Carbohydrates (1:2 ratio of Protein::Carbs) for the ULTIMATE in recovery. You can gain some serious strength by boosting your insulin (most anabolic hormone) levels post-workout with carbs, which helps to shuttle protein nutrients straight to your muscles.

Depending how you use it, Whey Protein is a beneficial supplement for Weight Loss, Muscle Growth, Energy, and Boosting the Immune System.

Whey is the way to go for fitness results!

Weightloss Now
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Fix Posture, and Build a Great Butt.

Have you ever noticed how some people are walking around with messed up posture all the time?

One of my customers came in to buy protein, and from the first glance, I knew from his posture that he spent way too much time bench pressing.

Since the body is a complex system, strength imbalances must be assessed and addressed. It’s the same thing for a vehicle — you wouldn’t drive your car if the wheels were turned in all different directions.

Here’s a video of two of the best exercises for strength, fat loss, mobility, and flexibility. This will help posture and support quality of life.

Overhead Squat

  • Shoulder flexibility
  • Upper back mobility
  • Hip mobility, strength
  • Promotes healthy posture
  • Core/Abdominal strength (help you get six-pack abs, or just just boost all your other exercises)
  • Glute activation
  • Quadricep warmup

Reverse Lunge

  • Due to position of bar, your are FORCED to have good form. No ifs, buts, or whatevers. You MUST have good form, or the bar will drop. This is good for teaching proper form.
  • Neutral spine — spine is safe from heavy compression since it is a unilateral (one leg at a time) movement.
  • Help you build Jessica Biel booty or the Butt of Adonis.
  • Nice for thighs, quadriceps
  • Burns fat, strengthens glutes, which prevents lower back injury as a result.

Putting it all together

On Leg day, you can do something like this…

1. Overhead Squat, 2 sets of 15 reps for warmup and mobility

2. Leg Press, 5 sets of 5 for strength

3. Reverse Lunge, 3 sets of 8 for glute strength.

4. Seated Calf Raise, 5 sets of 6

5. Standing Calf Raise, 10 sets of 10

POST WORK OUT

  • Protein Shake
  • Stretching
  • Myofascial release with foam roller OR massage.
  • Relax, reduce stress.
  • Eat solid meal with plenty of carbs+protein within 1 hour of exercise.

FOR FAT LOSS: Eat 2,000 calories per day (women), 2,300 calories per day (men)

FOR MUSCLE GROWTH: Eat 2,700+ calories per day.

Physical Fitness by Dre