Fat Loss

Fat loss is a biological process where the body liberates and uses stored body fat for energy, and causes a reduction in the percentage of fat stored on the body. In this section you'll learn principles for fat loss that use nutrition and exercise to produce remarkable results. Grounded in science and practical application, our expert writers give you access to the proven programs you can start using immediately to achieve real, dependable fat loss.

 

I sat down with Cassandra Golden, registered Dietitian for Onyx Elite, to talk about weight loss strategies for 2017. I wanted her firsthand knowledge and expertise on how the general public and clients could hold themselves accountable for their resolutions and achieve them without falling off the wagon.

In my 27-year career as a “physique transformation artist” I have never come across anyone that was not interested in making improvements to their midsection. For some that simply means losing belly fat and achieving a flatter tummy. For others greater core strength is the goal. However, for most gym rats, the ultimate achievement is a rock solid, shredded 6-pack of brick-like abdominals! Now, while building amazing abs is in no way rocket science, I do see people making mistakes in the gym every day that will hold back their progress. Additionally, I should mention that no matter how well-developed your abs get, you will never see them in bold relief unless body fat levels are about 9% or less, which means paying strict attention to diet and most likely, aerobic workouts as well. Ok, so you want some action-hero-like abs? Then don’t make these mistakes:

January always brings the regular New Year’s resolutions for weight loss; and with that increased exercise and decreased overall calorie intake, comes an increased and critical demand for nutrients. Eating healthy is important, but do you know how much food you would need to consume to get the proper amount of nutrition?

Being a personal trainer and group fitness instructor, I can agree that they both have their benefits, but they also have some pretty significant differences as well. Joining group training, it typically includes a training plan, scheduled group workouts at a specific location, and/or have coaches to guide and answer questions. Its also geared to rain a mass of people rather than one, and most cases you can get some personal coaching; best of both worlds!! In my opinion, the greatest benefit is being able to connect with like-minded individuals who will be there to help motivate you when you're in need of an extra push and also become each others accountability buddy. 

Q. Eric, I have seen many photos of you and you are always in shape. I have also read many of your posts on Facebook and bodybuilding message boards talking about how you stay at a single digit body fat measurement year around. As the years pass you are also still gaining muscle, so my question is, what is your normal, everyday diet like? How much, and what exactly, do you eat to remain lean while gaining muscle?

Did you know 1 in 4 Americans eat the same type of food every single day? Even if that food is healthy, it could be making it more difficult for your body to shed extra pounds. Every food and macronutrient seems to provide unique benefits to the body. Anthropology shows that the “hunter and gatherer” ancestors ate a wide variety of foods to help stave off disease and maintain health. Thus, eating a wide variety of foods not only keeps us from food boredom, but actually benefits our gut health and metabolism! So here are some ways to help you change it up.

Since we don’t plow the fields and milk the cows each day anymore, we have become a modern, industrialized society of sitting. Most of the population spends 10+ hours in the day just sitting, whether we are working in front of a computer, checking messages on our phone, eating meals with friends, or lounging in front of the TV. Of course in an ideal world, all of us would have the time to go to the gym for an hour each day, but if you get too busy and have to skip a day, here’s a few suggestions to get just a little more movement out of each day.

Any serious lifter can tell you that in order to continue making progress in size, strength and/or fat loss over the long term, just about every workout needs to be “balls to the wall.” In the beginning, almost any new stimulus will bring about gains. However, after several years of pushing and pulling the iron you must continually push yourself to new heights, and this takes an extraordinary amount of dedication, discipline, passion and MOTIVATION! Here are 7 great ways to get mentally ready to tear things up before even getting on the gym floor!

Building Blocks Protein, a top selling product, in large part because active people know they need protein. Protein is vital in the repair, recovery, maintenance, and building of serious lean muscle. With Building Blocks Protein customers trust they are getting a high quality product.

Did you know that some foods are considered “fat-burning”? These foods are packed with key nutrients, like healthy fats which are key to breakdown and metabolism of bad fats. Some contain lean protein which keeps us feeling full and provide nourishment to our muscles.

The more muscle we can maintain or build…the more calories we can burn! Other foods on this list contain special nutrients like antioxidants, vitamins and minerals which all have a supportive role in fat burning. Our bodies are truly amazing and complex machines! Feed them right. Here’s our list of the best “fat-burning” foods to consume:

If you’re trying to live a healthier lifestyle, you’re most likely going hard in the gm, avoiding fast food dieting fads, and probably focusing on squeezing more protein into your diet to fill you up and build lean muscle. What you probably haven’t been thinking about….Micro-nutrients. And while it’s common to zoom in on whole grain carbs, “healthy” fats (like olive oil or nuts), and lean protein when trying to conquer weight loss, not as many think about micro-nutrients.

If you're like me, than you go into each workout knowing that you're going to get a solid session according to your program and you're going to crush it, and you're going to be smart about it. So, with that said, the occasional "beast mode" throw down is not only a physical test, but a mental one as well.

If you are like many people, you probably have been led to believe that the only way to effectively lose weight is to practice severe caloric restriction. However, if you are always struggling to lose those last 5, 10, or 15 pounds, and are frustrated because you tend to lose some weight, only to gain all of it back plus some extra fluff, then it is highly likely that you have damaged your metabolism via severe calorie restriction.

Studies shows that those who kept a food diary for six months lost twice as much weight as those who kept no food record. Writing down what you eat makes you accountable for every bit of food that goes into your mouth, including high-calorie indiscretions. Keeping a food diary can also reduce or eliminate mindless eating, such as stuffing chips into your mouth while watching television.

Working in the fitness industry, there are so many questions about what exercises work or what food to eat to help reach fitness goals and those are mostly asked by women. The internet is loaded with so many articles or stories about fitness and can be very confusing. I understand!!! Well ladies, lets dive right in and rid the top 5 myth busters I often hear once and for all! Let the countdown begin……

The most important aspect of any program, whether it is weight-loss/gain or for increased strength or performance, is the nutrition. Members and clients at any facility spend significantly more time away from the gym than in the gym, which is why I say results are 80% the nutrition and 20% exercise.

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