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Yes, I realize nobody wants to get fat and stay fat. Hopefully the sarcasm will make it a fun read. I will post Part 2 tomorrow.
1. Eat 1-2 meals per day – By only eating 1-2 times per day, your body can really go after that lean muscle for fuel and hold on to more fat. One pound of fat yields approximately 3500 calories. Because of this, your body will hold on to fat for survival purposes and feast off of your muscle. After all, who needs muscle?? *Said in a sarcastic voice*
Fat Burning Solution: Repeat after me, “I will eat every 2-3 hours”. Say it again, “I will eat every 2-3 hours”…….NO MATTER WHAT!! If you want to create a high firing metabolism, this is a must! You will create a thermogenic effect in your body and actually burn more calories by consuming more calories. Your total meals per day should be between 5 and 8. Note: These are mini-meals.
2. Do cardio for an hour – This is one of the best ways to become an efficient “fat storing” machine. When you perform long slow distance, low intensity, aerobic training, you are teaching your body to hang on to fat. Because you are in the mythical “fat burning” zone, you are using most of your fuel as fat during that hour of training. This sounds good at first, but now realize that you are programming your body to store fat for the other 23 hours of your day.
Fat Burning Solution: High Intensity Interval Training. The idea is to work as hard as you can for a designated time, rest for a designated time and do it again. This can be done in many different ways and on many different pieces of equipment. The Schwinn Airdyne bike is my favorite because you can have the least impact on your joints and the most impact on your muscular and energy system. For simplicity, lets use sprinting for an example. Here is a good work to rest ratio to start with:
Sprint for 30 seconds, rest for 90 seconds. Perform 5 sets. Add one set per week for 3-4 weeks. After that keep the work the same but take the rest down to 75-60 seconds. These sessions will last around 15 minutes. Sometimes a little less, sometimes a little longer. For the most part, stay away from traditional cardio (30 min-1 hour) if your goal is to shed fat.
*Some of our light heavyweight and heavyweight fighters working through some intervals on the bike. Miserable!!*
3. Eat very low calories – Just like only eating 1-2 times per day, eating around 1000-1200 calories can really help you hold on to more fat while pissing away that nagging muscle.
Fat Burning Solution: Most women will be around 1800-2000 calories and men around 3000-3500 calories. Of course this depends on the persons activity level, etc. But these are common numbers. Make sure these calories consist of lean protein, veggies and fruits.
4. Don’t lift weights – Now we can scare that muscle away for good. Because muscle burns fat, and we don’t want that (that rhymes). Combo this with an hour of cardio and you are on your way to holding onto that fat like mama bear holds on to baby bear.
Fat Burning Solution: Uhhhhhhhhh…………Lift weights. Period.
DN
