© 2011 Urban Muscle. All Rights Reserved.

FREE SHIPPING
Orders Over $150
Some areas excluded
Same Day Dispatch
( 07 )  3371 6556

ARTICLE 

Fat Loss - The Truth

8 Jul 2017

 

The Real Road to Fast Fat Loss.

 Hi, I would like to begin by introducing myself. I'm Dan and I'm one of the proprietors of one of Australia's biggest and longest standing supplement outlets and founder of Urban Muscle Premium Supplements.

I have been at the top of the supplement industry for about 22 years and have seen it all when it comes to dieting / fat loss. I am constantly surprised and dismayed at the badly thought out and just plain stupid dieting techniques promoted online, in magazines and on TV. The so called expert diet advice usually comes with the punch line... and you can do it all with our amazing product 'meal replacement X' which usually has about the same nutritional value as skim milk powder or a 'magical pill' that will blast the fat away without you having to lift a finger.
 

It seems obvious to some but many people are so desperate to loose weight that they allow themselves to be duped into buying these ineffective supplements and follow terrible dieting techniques.


 I shall now reveal the best way to lose fat fast without sacrificing lean muscle. This article is based on real science and over 20 years of helping athletes of all levels and regular Joe's of all types achieve their fat loss goals ins the fastest and most healthy way possible.
 

First Things First

  • Dieting does not mean starving. Starvation diets that make up around 90% of all promoted diets do much more harm than good when it comes to losing body fat, more about that later.

  • A diet that is sustainable is essential to stop the "rebound" effect of gaining back all the fat you just lost.

  • Some healthy foods are no good for fat loss.

  • Cardio is not essential but will definitely help with fat loss. Not the cardio you think!

  • Supplements for fat loss can help alot but can't make up for a "bad" diet.

  • Not all calories are created equal.

Now to explain the above statements

Starvation diets or super low calorie diets are prolific throughout the world. The two huge problems with this type of diet are:

  • They slow your metabolism to a grinding halt making very difficult to burn fat. This is an unstoppable human reaction that we refer to "starvation/famine mode". Once you hit starvation/famine mode you will store far more of your food as fat. If you continue to deprive yourself of calories you will likely end up with 'metabolic syndrome' where no matter how hard you train and how little you eat you will find it near impossible to burn fat. Metabolic syndrome can take months or years to reverse.

  • They  cause your body to go into a catabolic state where your body breaks down muscle tissue at the same rate or faster than fat. So you end up losing more muscle than fat! This is the last thing you want to happen as the muscle is your motor and it burns the fuel(your fat stores). The more lean muscle you hold the more fat you burn everyday...without doing anything!

A Sustainable Diet

Dieting correctly should be easily sustainable in the long run. Sure it may be a little difficult to change your habits initially (first two weeks) but after that the correct diet will be easily maintainable.
 

Healthy doesn't necessarily equal good for fat loss
You may be eating "healthy" but that doesn't necessarily mean that it's good for fat loss. A lot of good healthy foods are full of natural sugars. Fruit for example is packed full of fructose, a sugar that is easily stored as triglycerides (fat).
The best thing to do is go through your fridge and cupboards and check all the food you eat for sugar content, the less sugar the better. I am a strong believer that you do your "dieting" at the supermarket, health food store or market... if you don't buy the wrong types of food you can't eat them!

 

Calories ain't calories - stop counting them.

Calories from different foods actually differ greatly in how they are processed in the body. The calories from proteins are very unlikely to make you fat but the calories from sugar almost certainly will. The reason for this is that protein takes much much longer for the body to digest than sugars and burn far more energy via digestion as a consequence. This means you can have two identical twins eating diets with the exact same amount of calories but consisting of different foods and they would likely get vastly differing results.

A much better technique than counting calories (if you're the technical type) is counting proteins, fats carbs and sugars but this isn't really necessary if you follow the correct type of diet.

 

 

Cardio
Should I do cardio and aerobic exercise you ask? Yes, it will definitely help as you will burn more calories and hopefully mobilize some fat into the bloodstream to be burnt of as fuel. The best exercise for rapid fat loss is H.I.I.T. or High Intensity Interval Training. The most obvious and I believe the most effective example of H.I.I.T. is sprints. Yep, go down to the park and sprint 50-100m and then walk back to the start and go again. If you keep this up for 10 minutes(until you get fitter) and eventually 20 minutes per session you will burn heaps more fat than plodding along on a treadmill or exercise bike for an hour. The other benefit of this training is that because it only 20 minutes your body doesn't fall into a catabolic state (breaking down muscle tissue). Yet another benefit of H.I.I.T. is that you will remain in a thermogenic state for hours afterwards helping you burn more calories for free!

 

Supplements
Can supplements help? Yes they can, but they can't fix a bad diet. Think of supplements as a results multiplier. If you get your diet right the supplements will multiply that effect. Let's put a number to them so we can work it out.

  • Bad Diet = 0

  • Good Diet = 2

  • Perfect Diet = 4

Now we assign a number to your Fat loss supplement, for this example.
Supplements = 2
Now you can see that if you have a bad diet the supplements will have very little or no effect as 0x2 = 0.
a good diet x supplements 2 x 2 = 4
a perfect diet x supplements 4 x 2 = 8
As you can see a much better result than just dieting alone. 
Supplements can give you a great advantage if used with good dieting techniques. Add H.I.I.T cardio to the mix and you'll be a fat burning machine in no time.

 

Food Chart for Fat Loss

 

GOOD

  • RED MEAT (LEAN) 

  • CHICKEN BREAST

  • FISH (INC.TUNA)(NOT FISH FINGERS ETC)

  • LAMB (LEAN)

  • EGGS

  • GREEN BEANS

  • BROCCOLI

  • ASPARAGUS

  • MOST GREEN FIBROUS VEGGIES 

  • BROWN RICE

  • WHITE RICE (IN MODERATION)

  • BOILED POTATO (IN MODERATION) 

  • ALMONDS (AS A SNACK) 

  • COTTAGE CHEESE

NOT SO GOOD

  • FRUIT

  • CHOCOLATE

  • MILK (SKIM OR NOT)

  • WHITE BREAD

  • SUGAR

  • BISCUITS

  • JUNK FOOD

  • FRUIT JUICE

  • PASTA

  • SOFT DRINK

  • HOT CHIPS                    

  • BACON

  • SAUSAGES

  • FAST FOOD 


Now this doesn't mean that you can't ever have food from the "not so good" column but you really need to limit the amount of these foods for fast fat loss. 

 

Sample Diet Day 1

Meal 1.
2-4 COOKED WHOLE EGGS 
2 SLICES WHOLEMEAL TOAST
GLASS OF WATER

Meal 2.
PROTEIN SHAKE ON WATER (Platinum Blend is ideal)
(choose a shake that is a blend of fast, medium and slow proteins)

Meal 3.
CHICKEN BREAST 150-250G
SMALL PORTION OF RICE
SALAD or VEGGIES (OPTIONAL)
GLASS OF WATER

Meal 4.
PROTEIN SHAKE ON WATER (Platinum Blend is ideal)

Meal 5.
RED MEAT (LEAN) 250-350G
GREEN BEANS AND BROCCOLI 1-2CUPS
GLASS OF WATER

Meal 6.
PROTEIN SHAKE ON WATER (Optional) (Platinum Blend is ideal)

The above sample is just one of 1000's of variations of this diet you can use to get an extremely fast fat loss result. 

 

If you find that you are really lacking energy following this type of diet I would suggest incrementally adding in some more carbs (not sugars) until you feel you are back to a good energy level. On the contrary if your fat loss isn't coming as fast as you'd like you can incrementally decrease your carb intake to speed things up. Warning! Do not drop your carbs too low for to long or you will end up with metabolic syndrome.

*Please consult your GP before starting this or any other diet to make sure it is suitable for you.

 

Please reload

FEATURED POSTS 

The Super Amino

August 1, 2017

1/6
Please reload

RECENT POSTS 

August 1, 2017

May 18, 2017

February 19, 2017

March 3, 2016

January 14, 2016

Please reload

ARCHIVED POSTS

Please reload