Fat Loss: The Be All, End All Formula – Part 4/4

For those of you who’ve made it this far down the rabbit hole, I applaud you. While it may have only been an hour of your time to read all four parts of this series, it’s taken me about 20 hours to write, edit, jazz-it-up. That same amount of time would be required of you to heed my advice, be that investigating the hyperlinks or doing some of the tasks suggested thus far.

 

If you haven’t done all that reading and work yet, get to it because this won’t make much sense without it:

Part 1 – Introduction to “The Formula”, NEPA/NEAT and the importance of moving!

Part 2 – Muscle Training, Cardio Training Part 1/2

Part 3 – Cardio Training Part 2/2, De-stressing & Sleep

 

Let’s check in on that formula again:

(Adequate NEPA/NEAT) + (Adequate + Appropriate Muscle Training) + (Adequate vs Appropriate – Excessive Cardiovascular Training) + (De-stressing your life + Adequate Quality Sleep) + (Adequate but Appropriate Goal Based Nutrition) = FAT LOSS

 

So far I’ve also been preaching this:

High Amount of NEPA/NEAT > Muscle Training > Cardiovascular Training

Basically what I’m saying above is in your quest for lower body fat levels, your NEPA (non-exercise physical activity/how much you move in a day) is more important than how much weight lifting/resistance training you do and both of those are far more important than how much time you spend running while staring at a wall in front of you; I don’t care how fancy the machine is at your gym, the human body is a better machine, so freaking move it around more!

BUT…

I now need to make an adjustment for the final detail:

Adequate/Appropriate Goal Based Nutrition = High Amount of NEPA/NEAT > Muscle Training > Cardiovascular Training

Get Fit In The Gym Lose Weight In the Kitchen

If there is a holy gospel to fat loss, the above pic is it!

Detail #4Adequate but Appropriate Goal Based Nutrition

I’ve been at my career for over 7 years now. There’s one thing I see time and time again: change. Here’s the thing, I can always tell when a client has done something positive in their nutrition habits. The effect is pretty much immediate: less inflammation in the gut so the pooch belly is less, they have more energy, they go harder in the gym and their brain is very clear and articulate.

The inverse of that is a bloaty, unhappy body and bowel system, b*%&chy mood, whiny temperament, low energy and a slooooow mind. And how likely will a body and mind forced into that position on the regular, be motivated and active in producing change?

I’ll go so far as to say that the quality of food we eat along with the kilocalories, macro and micro nutrients that it provides, finds a magical way of providing motivation or demotivation for the change we seek in all avenues of our lives. Doubt me? Go eat McDonald’s every single day 3 meals a day for a week and tell me about all the factors above. Then go back to your normal diet (which hopefully is not the same thing as McSh%ts) and see if your mood, energy and motivation changes.

McShits VS Cardio

How’s the saying go? You cannot out-train a bad diet!

But, what’s the best way to eat for fat loss?

I don’t have a perfect answer for you. And any person claiming to have THE answer is full of themselves. There are a good 1000 different diets and meal plans that can all work the same. I’ve already deeply delved into the nutrition topic in a blog post entitled: Don’t Hire a Personal Trainer for Fat Loss:

 

Here: https://adriancrowe.wordpress.com/2012/04/17/dont-hire-a-personal-trainer-for-fat-loss-part1/

And Here: https://adriancrowe.wordpress.com/2012/05/24/dont-hire-a-personal-trainer-for-fat-loss-part2/

*I would really suggest that if food is the detail in the formula you’re not understanding or messing up the most that you read that blog series. I wrote it with the intention of never having to cover the food topic again despite me touching on it here.

 

I’ve said this 100 times: if Person A lost 50lbs of fat on the Jenny Craig system; Person B lost 50lbs of fat on the Dr. Bernstein starving yourself but it’s okay because we inject you with B vitamins and make sure you don’t exercise system, or Person C lost 50lbs of fat using a personalized meal plan from my preferred nutrition dudes: Wet Wolf or Scott Abel…guess what…

 

They lost 50lbs of fat and that’s what matters!

 

I don’t care what system you choose so long as it works for you. I may have an opinion but that’s going to be clouded by bias based on my experience.

 

The Caveat:

Now, the likelihood of someone maintaining that fat loss is inversely related to how insane and “stupid” most fitness and health professionals feel the process was. Meaning, the more you had to suffer and starve yourself into the fat loss, good luck at maintaining it.

 

There are DIEts and then there are lifestyles. Bernstein is not a lifestyle unless you’re really into rollercoasters, yo-yos and possibly metabolic damage!

 

Let’s do this instead:

Top 5 Smart Moves for Your Nutrition:

  • Eat enough food – seriously, most women mess this up. Some dudes do too (like me). If you’re concerned about a banana, yam or plain oatmeal making you fat…you have lost control of the concept of food being healing and working for your metabolism. That’s right, you have become incapable of feeding yourself without emotion and in that case I HIGHLY suggest you work with one of the coaches I talked about earlier. How many bananas would a person have to eat to gain 10lbs of fat?? Look into the link above regarding metabolic damage.
  • Eat real food – I haven’t had a dishwashing machine in about 4 years, well that’s not true, I do have my girlfriend (sorry babe!) but I will say this about doing the dishes: how effective your fat loss is going is directly related to how many forks you have to wash. You don’t need a fork to eat cereal for breakfast. You don’t need a fork to eat a sandwich for lunch and you don’t need a fork to eat pizza for dinner. I know that sounds crazy but seriously, be on a mission to dirty as many forks as possible each week and you’ll lose weight! Paleo style eating has one thing going for it: if it was once living, had eyes or grows in the ground or on a vine/tree/bush – it’s probably real food. There are no spaghetti trees, there are no Cinnamon Toast Crunch cereal plants, nor are there any tofu(ngus) vines. EAT LIKE AN ADULT IF YOU WANT FAT LOSS.
  • The more processed the further you should back away. If you are going to buy something out of a box, bag or package I have two rules: 1) you have to be able to pronounce and know what all the ingredients actually are 2) it should have less than 8 real ingredients. Take an Elevate Me protein bar (my preferred bar) for example:

Elevate Me Protein Bar Label

So it has: whey protein isolate (arguably not real food but I’ll compromise there), raisins, dates, almonds, apples, bananas, and…that’s all. Yep, check, I know what all those are.

Do you know what’s in your Quest bar? Apparently not what’s on the label.

 

When I was really young I distinctly remember asking my mom while she was making ‘dinner,’ “No, mom, I don’t want to eat a puppy, why are we having hot dogs!?!” Man, was I smart back then, even then I knew something was fishy; or should I say full of beef (and you do know byproducts means anus, organs, and whatever parts of the ‘ALL beef’ they want to feed you)

  • Get enough protein but not too much: If most gals stuck with 3oz (about 20g of protein) of meat and most guys stuck with 5-6oz (30-40g) every meal for 3-4 meals a day they’d be golden. Too little protein you don’t have enough satiation, struggle to grow muscle mass and are no fun at a BBQ. Too much and you risk THIS. Special circumstances (heavy training, strict dieting for a contest/fight, etc.) may warrant a change to the above but for the most part, it’s a good rule of thumb. Something to consider and try and I ask most of my clients to try it for a week is this: http://www.strengthsensei.com/the-meat-and-nut-breakfast/ If after a week on that for breaky you don’t feel better, more alert and start seeing some of the bloat in your gut go down then you’re probably eating close to this last detail:
  • Figure Out What Foods Work For You! If you’re what I call a category 2 eater (go to Part 2 of the Don’t Hire a Personal Trainer for Fat Loss to see which category you’re in), meaning you’re not ready to have someone tell you to eat 3.7oz of salmon, 2 whole brown eggs, 8 spears of asparagus and 1 teaspoon of flax oil for breakfast, then 3 hours later have 4oz of dark chicken meat with 2.4 cups of salad mix with some fancy oil for a dressing followed 3 hours later by… you get the point…

 

Then I ask you to draw up a big 3 column chart

The first column of the list are foods that agree with your body. Meaning when or as you eat them you are proud to be eating them, they sit well in your tummy, they don’t bloat you, and they give you energy hours later, not leaving you starving an hour later or crashing. Obviously those foods should be whole and real food.

The second column you list foods that are “neutral” to you, they don’t make you feel like a gym star, they don’t boost your energy too much nor make you crash, they don’t bloat you and they may be slightly processed or real food. Basically it’s like the meal just happened but still tides you over till your next meal or snack.

The last column are foods that just don’t agree with you, meaning they leave you bloated, gassy, low energy, craving more food less than an hour later, and set off your cravings later in your day. Now you might ask, “Why bother making a list of foods that aren’t good for you?” Because you know damn well you’re eating that stuff so make a list of ALL the stuff you have eaten in the last 6 months and sort them into the 3 columns. It’s an eye opener when you do this which I did for myself recently.

 

Such a list might look like this:
Good Bad Ugly Food List
It takes a bit of experimentation to get this list perfected and sometimes your tastes and gut will change depending on stress or your physical shape as well as what fruits/veggies are in season. Keep this list (along with your spouse’s list) on the fridge. When you don’t know what to make for dinner or lunches, it’s pretty simple: at least 70% of the time, eat foods that are in the first column which are foods that make you feel good and honestly feel help you lose body fat and support muscle growth. Try to keep the foods in the third column, the ones that make you look, feel and become fatter to less than 10% of your total incoming food.

 

A great resource for something like this is a book I suggest everyone read at least twice: How to Eat, Live and Be Healthy by Paul Chek Big eye opener this book was and whenever I feel lost with my food I go back to it.

 

The Top 5 Dumb-Dumb Moves Unless You Want Fat Gain

 

  • Starting your day with processed foods. Most processed foods are high sodium, high sugar, low fiber and low protein. So basically you’re gonna be dehydrated, bloated, energized for about 13.8minutes, crash 15 minutes later and be hungry despite plugging 400 calories into you and you’re setting off a chain of processes that will lead to bad food choices later. The other day I was in a rush, and toasted 2 Pop Tarts for breakfast as I sped out the door (I know, you’re freaking out about that right now, right! I have my own hankerings too; good thing it wasn’t a Costco sized box). It was the absolute WORST day ever, despite eating well the rest of the day. Ugh. Energy was just garbage, my brain was foggy all day, I felt gross and didn’t have a bowel movement that day (I know, TMI), my mood went south to the point where people were asking “are you, like, uh, okay dude?” come 5pm, and when I got home I was too tired and cranky to eat anything (I think I had an apple pear for dinner) which was then followed by a garbage sleep. All because I decided those tasty blueberry Pop Tarts just had to be had for breakfast. Seriously people STOP EATING SHIT FOR BREAKFAST if you really want fat loss! If it comes out of a package (unless we’re talking eggs) or a bag it doesn’t belong in your belly for breakfast.
  • Grocery shopping when you’re hungry (or should I say hangry). We should really avoid the middle isles of a grocery store to begin with but even worse if you do so when you’re hungry. I’ve said it before: BUY YOUR INTENTIONS. I’m a closet grocery cart snooper. I judge you buy what’s in your cart and it usually shows clearly in your body composition. So, make a list of groceries that you need for your intended meals or meal plan and preferably go grocery shopping right after you just ate a big, healthy meal.
  • Going far too long between meals. What’s far too long? Most of the fitness industry regurgitates “you have to eat every 3-4 hours or your muscles will disintegrate and you’ll wake up with an extra love handle.” Um, no. Again, it’s highly individualized. Some people are grazers, some prefer big meals. If I go longer than 6 hours without a meal it’s all downhill from there. What’s your time limit? Just make sure you don’t cross it.
  • Eating out at a restaurant more than once a week (this includes the lunch you didn’t pack for yourself). Meals prepped by others are based on two major things: taste and profit. Not your body composition goals and unfortunately not what’s the absolute highest quality food and source. I dare you to get the nutritional facts of your favorite dish at each restaurant you eat at. I’ve seen salads with 1400 calories!! I do have a rule though, if you’re gonna eat at a restaurant, just do it for real. Eat what you want and your next meals make sure it’s back on the bandwagon. I don’t care if you slip and fall; I care if you get back up. Stop whining to me your guilt over the Krispy Kreme you shoved down your muzzle and just get back to your meal plan.
  • Not trying the elimination diet idea. For the love of 6 packs, do yourself a big favor: try going without. Without what you might ask? I don’t care, just make it up. Challenge yourself. What do you start your day with? Take that out for a day. Put something else in there. I dare you to try going just 1 single day without any sugar (check every ingredient label). Try just 1 day without your triple-triple coffee (do plain tea instead). Go one day without meat, there are lots of non-animal protein sources. Try one day without dairy. Or wheat. Or whatever. And then try one week of that. You are hopefully going to have a long life, you’ve got some time to experiment and figure out what works best for you! You’d be surprised what a little sacrifice and abstaining could do for you and your little belly.

So, that’s it. I’m not going to be a food Nazi, I’m not going to tell you exactly what to eat (if you need that go here: Wet Wolf or Scott Abel) and stop eating like a teenager who’s been left at home for the long weekend by yourself with $100 to eat whatever you want.

Work for your fat loss. I’m sorry to disappoint but there is no other way.

 

The Crescendo, The Wrap Up, The Summary…whatever you wish to call it…

Way over 10,000 words later here I am, and hopefully you’ve made it all the way through all of that, the tasks to complete, the couple dozen hyperlinks, the videos to watch…the point is I’m never going to answer the question: “Adrian, how do I best lose fat?” again. That was the point of this blog.
For the attention deficit readers, here’s the gist of it:

 

  • Get 10,000 steps or more a day
  • Muscle training is more important than cardio but do both. Ideally 2-3 times per week with multi-joint, big strength movements along with copious unilateral work. Perform intense cardio 2-3 time per week, no more except for two x 4 week periods a year when you really need to trim down.
  • Try my “Elimination Circuit” style training for 4-6 weeks exclusively.
  • Learn about sleep, experiment with your own, improve your sleeping quarters
  • UNPLUG FROM YOUR ELECTRONIC DEVICES! Try 3-5 hours a couple times a week where no TV, no phone, no iPad, nothing that requires a power cord or battery is occupying your attention. And no, sleeping doesn’t count.
  • Try an isolation/floatation tank, just once. It may just drastically change your life.
  • Write out your life’s “small joys” and don’t stray too far, nor too long away from them
  • Treat your body better than you do your car, it too could use regular maintenance (chiropractor, massage therapy, acupuncture, etc; whatever your fancy)
  • Eat more real, unprocessed foods that agree with your body (make a list of the ones that do and don’t) and be on a mission to dirty as many forks as possible.
  • Obey the top 5 smart moves for fat loss above and make sure you’re not slipping into the top 5 dumb-dumb moves that are piling the pounds on. If you are still lost, hire a professional which I’ve provided links to.

You’ll never perfect the details of the formula. Like so many other things in life the journey is as worthwhile as the destination. And for the love of everyone else’s ear drums, when you figure out what works best for you, don’t go preaching it as holy gospel. It works for you, let others figure what works for them. Shoot them to this blog if they lack the outline for self-discovery.

 

Now, get working on your near perfect version of the details within the be-all, end-all formula to your fat loss goals:

(Adequate NEPA/NEAT) + (Adequate + Appropriate Muscle Training) + (Adequate vs Appropriate – Excessive Cardiovascular Training) + (De-stressing your life + Adequate Quality Sleep) + (Adequate but Appropriate Goal Based Nutrition) = FAT LOSS

If I can help further, just holla: adrian@adriancrowe.com

Adrian Crowe Athletic Training - New Card Front (JPG) - Large

BTW, you can now find me on:

Instagram @adriancroweathletictraining

Facebook page at Adrian Crowe Athletic Training “The Crowe’s Nest”

YouTube www.youtube.com/acathletictraining

Advertisements

7 comments on “Fat Loss: The Be All, End All Formula – Part 4/4

  1. […] we’ve got just one more installment left next week. I’m going to attempt to cover the final detail: {Adequate but Appropriate Goal […]

  2. Shane Mclean says:

    Adrian, really enjoyed this series. Congrats on being in the PTDC articles of the week. You deserve a bigger audience.

  3. naboulet says:

    Hey ! Great articles here. I’m a young french personal trainer trying to get started and your article taught me a lot.

    I have a couple of questions though :

    1) You wrote about split upper push/ upper pull /lower body. I don’t get the difference with pec-triceps/back-biceps/legs.

    Since when you’re pushing, you work your pecs-triceps and when you pull, you work you back-triceps.

    2) I love your idea of Elimination Circuit on small group. I’m used to make sessions with my handball team but I was wondering how to make a quality session for 3-4 people.

    But don’t you have backfire effects? Like some people of the group works only somes muscles? Or you have some people who don’t work a lot compared to others?

    And people don’t tend to go only on the exercices that are easy to them?

    3) Finally. Crocodile Filet is really a crocodile ? Or it’s name for another meat or fish?

    Thanks for you article again ! I’ll make sure to come back on your blog to read the others.

    • Adrian Crowe says:

      Thanks for tuning in.
      To answer your questions:

      1) Technically yes, Upper Push is including the chest, shoulder and tricep muscles; Upper Pull would be back, biceps, abs; Legs would be quads, glutes, hams and calves. But I don’t look at things this way. When I look at a pushing motion it’s either vertical, incline, horizontal, decline or a dip. While I may do some isolation work for say the biceps and triceps I really treat an exercise less like a chest exercise and more about the angle in which I’m targeting. When you start looking at angles vs muscles you’ll find where you come up short in programming.

      2) I don’t find this to backfire, not if I’m managing the group well. Say there are 8 exercises. Each person is not allowed to skip one exercise in their circuit. So even if exercise #4 is not great for them they still have to do it; they may just do less reps of it. When teaching or training clients in this method I’m forever saying “nope, you have to do that one first.” In fact, when you know who’s going to be there in the group (often times I don’t know exactly who’ll be showing up for my classes beforehand) then you can write in exercises that person may really dislike but would be beneficial for them to be doing them. Everyone knows I make you do the stuff you should be doing, even if you dislike it.

      3) Yep, it’s real crocodile. Cliché as it is, it tastes like chicken; a little more gamey and a little tougher in texture but man is it yummy. There’s a wicked butcher close by that gets everything in. Beef, chicken, buffalo, bison, elk, deer, moose, lamb, pork, wild boar, ostrich (so yummy too), kangaroo (mmmmm!), and crocodile. You really stop eating chicken and beef when there are so many other tasty options out there.

      Any other questions or if the above wasn’t helpful enough just let me know! Cheers!

  4. Caroline says:

    What do you mean about the Quests?

  5. […] What if you didn’t procrastinate all the time? What if you had the fitness level you desire and along with that came a positive body image? What if you could just stop slandering yourself all the time, putting yourself down endlessly? What if you could drop the fear in saying what you really thought in your mind to those that supposedly love you and support you? What if you got rid of all the toxic people in your life? What if you spent your money better? What would happen if I wasn’t capable of complaining ever again? What if you stopped sleeping in all the time or going to bed so darn late? What if you never drank or did drugs again; you can party and enjoy yourself without that stuff, can’t you? At least sometimes? What if you could treat her the way she deserves? And not forget about our partner as we venture along our own journey? What if you could risk, without worrying and doubting yourself, spinning your wheels over every, “but what if…”? What if I stopped relying on people and instead became self-sufficient? What if instead of worrying about your heart being slaughtered to bits like the last time(s) you gave loving another human another go around? What would happen if you put your television in a closet for a year and forced yourself to unplug from every other electronic for at least 2 hours every day (no, it doesn’t count when you’re sleeping)? What if you always ate food that was good for you and made you feel good? […]

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s