Many people are under the impression that they can simply lose stored body fat in a particular area of your body by doing the associated exercise for that area. For example, if someone wants to lose stomach fat, you may find them doing a lot of crunches. I have also witnessed those who are under the impression that arm fat can be lost by doing arm workouts. While toning those areas can make the fat seem less apparent, you will not necessarily lose fat just by doing the targeted exercises. It is simply not possible to target a specific area of fat on your body. You can do as many crunches as you’d like and the stomach fat won’t budge.
Overall Body Fat
Losing fat in a particular part of our body will also require you to lose fat everywhere else. This is done simply by burning more calories than you eat.
Eating at a calorie deficit and exercising to burn calories is a great way to lose body fat. This will require that you carefully dial in the amount of calories you need to eat each day to lose fat.
The First Step
The first thing you need to do is determine what your maintenance calorie level is. This is called your Basal Metabolic Rate (BMR). Your BMR is calculated by your height, weight,age, and gender. The resulting number is about the amount of calories your body would burn if you were to sleep all day. Once you know your BMR, you just need to use the Harris Benedict Formula. This will factor in your activity level to find out your daily caloric needs in order to maintain your current weight. Eating below this number will result in weight loss.
Note: it’s recommended that you start eating at only a daily calorie deficit of 100-200 calories. Monitor your results closely and adjust your calorie intake accordingly.
Once you figure out you daily calorie intake requirements, you can begin putting together a nutrition plan.
You should eat an adequate amount of protein so you can retain muscle mass while losing fat.
Your stubborn fat areas will begin to improve overtime if you can stay consistent in your weight loss plan.
Should I eat more calories in fewer meals, or less calories more often? Should I skip breakfast, dinner? If I eat a snack, do I have to wait 30 minutes before I go swimming? If you ask a dozen different people about how frequently you should eat throughout the day, you will likely get at least a dozen different answers. A lot of weight (pun intended) is put into choosing how often to eat, and how much to eat at each meal. People often spend as much time planning the timing of their meals as they do the workout itself. But to answer these questions, we need to go back to our roots. Our bodies are designed to use food to expend energy, repair itself, and to adapt to the environment. And back in the day, when food required a little hunting and gathering, this meant eating whenever you were hungry. The scarcity of food, and the need to expend energy to obtain it, not to mention survive, justified eating whenever possible, and kept our ancestors from becoming slobs. Nowadays though, when 2,000 calories are obtainable in a meal ordered from the comfort of your favorite air conditioned vehicle, a little more restraint is necessary to limit the body’s resources relative to your personal energy expenditures.
Note that I said relative to YOUR body’s energy expenditures. Now I know a lot of people who want to have a body like Michael Phelps, and I would like to help them do that. But I am not going to run around telling people they should eat 12,000 calories per day (the calorie intake of Michael Phelps) which, if you have ever tried to eat that much, you might know requires eating huge meals constantly throughout the day. I wouldn’t give that advice unless… this particular individual finds themself training 8 hours per day in a swimming pool (and I mean more than just water aerobics) and hitting the gym in their free time.
So here is the question, should Michael Phelps be worried about spacing his meals, or skipping breakfast? The answer is plainly no. His body needs a certain amount of macro-nutrients (proteins, carbs, etc.) to sustain his activities. As long as he is getting all the nutrition he needs, he will be getting the most out of his workouts, repairing the strain on his body, and adapting to new techniques and demands that are put on his body. If he were to not get enough nutrients, he would have to worry about catabolic processes, and if he were to double his calorie intake, yes even Michael Phelps could get fat.
I know many of you are thinking that a comparison with an Olympic athlete is too extreme. You think that perhaps he has a genetic predisposition to shedding body fat. Questions about genetic predisposition and personal dietary specialists begin bubbling to the surface, but the reality of the situation is that you could take almost any competitive athlete and you will find the same results. Think of the offense of a football team, and compare a wide receiver to a lineman. Either one of them is expending more energy than you or I on a daily basis, but a wide receiver stays slim and a lineman stays hefty. Look at a picture of Dan Marino now without a shirt and compare it to him years ago. It is not the result of them spacing their meals with regard some arbitrary concept of time invented by humans much later than we began existing. It is a result of eating a quantity of food relative to the activity level of the individual.
If you need to eat smaller meals more frequently to be able to get all your protein, or to help avoid unhealthy snacking throughout the day, or if you need to eat larger meals less frequently to feel satisfied, then go for it. Don’t under-nourish your body, and remember to balance the amount of food you eat with your activity level. Take control of your body.
When it comes to deciding whether protein shakes are worth it for you, there is no definitive answer. Protein shakes are simply a quick and convenient way to get more protein in your daily diet. If you are able to get enough protein to achieve your fitness goals without protein shakes, then you will not benefit. Someone looking to build muscle will most likely need to use protein shakes to reach their daily intake goals. This is because it can be difficult to eat as much as 180g of protein from meat as it would take a lot of cooking and time to eat. In this case, you will definitely want to have protein shakes to help you add more protein to your diet.
However, I would only choose protein as a last resort and NOT a meal replacement. It’s always better to get real foods whenever you can and just add the protein supplement if needed.
The Cost of Protein Supplements – Avoid Getting Ripped Off!
As you probably know already, the fitness industry is absolutely flooded with bogus claims in order to market their product and get away with selling at a higher price. The soy protein market is way overpriced and they are guilty of a lot of bogus claims and are able to get away with the high markup as a result. Some of the whey protein companies are guilty of the same. The truth is that protein is protein. The “Super Power Max 2000″ protein brand does the same things as the “Standard Whey Protein Brand”. As long as it contains the essential amino acids then it will do the job. Whey protein is usually the cheapest. and it is also the best for post workout supplementation since it is able to digest so fast. Just be careful which whey protein brand you choose because the really high cost protein is definitely not worth the cost and the extremely cheap stuff may contain too much filler. This is why I recommend going with a recognized brand such as Gaspari or Optimum Nutrition Whey.
The Final Answer
If you are just looking to be healthy in general and maybe lose a little weight, you should be able to get enough protein just by eating things like chicken, steak, fish, beef, and even dairy products such as cottage cheese. These are great sources of protein that everyone should have in their diet. However, if you are on a busy schedule and find it difficult to eat ‘real protein’ all of the time then definitely have a protein shake.