Fat Loss Secrets

Posts Tagged ‘muscle’

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Carbohydrates and Fats have both taken their turn as the evil food that you should
never eat, but protein is always the golden child that can do no wrong.

Or can it?

I think protein has been put so high on a pedestal for both weight loss and muscle
gaining that you can begin to suffer from something I like to call “protein guilt”.

So what is protein guilt? Well I’ll tell you.

If you eat any food and especially EXTRA food simply because you think you need it
for protein, then you have protein guilt.

I realized I had protein guilt a few years ago when I used to analyze every meal I ate
for the protein content. If the meal I was eating didn’t have at least 30 grams of protein
I went out of my way to eat something else to make sure I got my 30 grams.

This is a perfect example of protein guilt – I felt guilty if I didn’t eat a precise amount
of protein at every meal. I couldn’t just enjoy food anymore, I could only think about
the protein content because I believed protein was so important for burning fat and
gaining muscle.

Now I realize that I was actually OVEREATING because I felt the need to get more
protein into my body. I would drink an extra glass of milk or make sure I ordered double
chicken breast when I ate salads, anything to make sure I was eating MORE protein.
I was denying the fact that I was overeating just to get more protein.

And it showed around my waistline.

This is how protein guilt can sabotage your weight loss efforts, namely justifying
overeating just to get more protein in your diet.

To this day I still struggle with protein guilt (I use it to justify my chocolate milk
cravings) but now at least I can eat an apple without forcing myself to have some
milk or chicken to bring up the protein content of that meal. Doesn’t this sound crazy?

I’m getting better for sure, but I still feel twinges of protein guilt almost every time I eat.
If you’re anything like me you know exactly what I am talking about.

If you live in any modern industrialized society you most likely already eat enough protein
without even thinking about it. Even though I now know better, this protein guilt still
bothered me enough that I researched and wrote an entire book about protein just to ease
my mind about how much protein I really needed to build muscle while losing body fat.

I know this sounds a bit extreme but this was the only way for me to get over my protein
guilt. Fortunately for you I’m done writing the book and you can get the final answer about
protein without having to do all the research and write your own book.

So if you want to find out how much protein you really need to build and maintain lean
muscle and your fat burning metabolism, and if you want to know the TRUTH about
protein supplements, post workout protein, and protein guilt, then you need to check
out my new book “HOW MUCH PROTEIN”

About the Author:
Brad Pilon is a nutrition professional with over eight years experience working in the
nutritional supplement industry specializing in clinical research management and new
product development. Brad has completed graduate studies in nutritional sciences
specializing in the use of short term fasting for weight loss.

His trademarked book Eat Stop Eat has been featured on national television and helped
thousands of men and women around the world lose fat without sacrificing the foods
they love. Visit Eat Stop Eat for more information.

There are three main keys to losing fat and gaining muscle. If you’re missing any of
these you will most likely fail in your attempts to build a lean muscular body. So what
are they?

1) Eat Less Calories than you burn off

2) Resistance Training

3) Eating enough protein to maintain muscle mass

That’s as short and sweet as I can put it.

Any diet can work as long as it gets you to eat less calories than you burn off. The
key is to find a diet that suits your personality and your lifestyle. If you’re like me
you don’t have time to spend on diet rules and focusing on good foods and bad foods,
and what to eat and what not to eat, and meal timing and all of that.

The diet that will work for you will most likely be the one with the least amount of rules,
or in fact no rules at all but rather just provide a guideline or two. For me that diet is
Eat Stop Eat. It is the simplest nutrition program I have ever come across. There is only
one guideline, and that is to take a 24 hour break from eating once or twice per week.
That’s it, simple and effective.

This type of eating program might work for you, or it might not. You just have to try it
first. As long as you can find a diet you can stick with for the long term you’ll be able to
lose weight, the next key it making sure all of that weight comes from fat. This is where
resistance training comes in.

You have to do some form of resistance training in order to maintain and build muscle
mass while you’re losing fat. If you are following an effective diet without doing resistance
training you could end up losing muscle mass along the way. If this happens you could lose
body weight without actually improving the look or shape of your body.

Your actual bodyweight doesn’t matter as much as your percentage of fat. If you can lose
5 pounds of fat, but gain 3 pounds of muscle you will only lose 2 pounds of bodyweight on
the scale, but you’ll look 8 pounds different. Even though 2 pounds doesn’t sound like much,
the difference on your body fat percentage is the key.

This is why weight training is so important while dieting. Weight training is the best way
to make sure you don’t lose muscle while you diet, this helps with overall health as well
as improving the overall look and shape of your body. After all when you diet the goal is
to show off the lean muscle that is under the fat.

The third key to building muscle while losing fat is protein. You have to eat just enough
protein to make sure your muscles can grow. This is a controversial topic that many
nutrition ‘experts’ still don’t agree on. But the bottom line is protein is your friend when
it comes to building muscle and especially when you’re dieting.

Mix these three key ingredients together and you’ll have a potent fat loss and muscle
building program that can transform your body in no time.

About the Author:
Brad Pilon is a nutrition professional with over eight years experience working in the
nutritional supplement industry specializing in clinical research management and new
product development. Brad has completed graduate studies in nutritional sciences
specializing in the use of short term fasting for weight loss.

His trademarked book Eat Stop Eat has been featured on national television and helped
thousands of men and women around the world lose fat without sacrificing the foods
they love. Visit Eat Stop Eat for more information.