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Vision Personal Training Castle Hill

Phone 9634 8639

visionpt.com.au


Hi and welcome to Vision Personal Training Castle Hill. I am really excited you have taken the time to download the 8 secrets to losing fat fast. Throughout the next few pages I will be teaching you the 8 secrets to losing fat fast but more importantly giving you a why behind the what, as well as looking at building a specific program that will enable you to keep the weight off long term. So here is the first secret; become educated and become empowered. Empowered to can take control and keep the weight off forever, how does that sound? Here are some examples of client results that you can expect from using these proven secrets

Vision Personal Training Castle Hill

Phone 9634 8639

visionpt.com.au


Here we go, I have summarised it into 3 main points. First, most people eat the wrong foods at the wrong time. No. 2 their cardio to weights ratio is not established according to their body type. Meaning the amount of weight training and cardio someone should do is not specific to their resting metabolism, which differs for different body types, and we will go through these in the later stages of this book. And no. 3 people simply don’t understand how critical weight training really is, especially if you are looking to keep the weight off long term. I guarantee you, if I had only I hour in the week where I could exercise, it would be doing weight training. Throughout the time you read this book, you will see how important weight training really is to losing weight and keeping it off forever.

Vision Personal Training Castle Hill

Phone 9634 8639

visionpt.com.au


Ok so here are the other 7 secrets that we are going to go through in the next few pages. 1. We are going to go through and understand what happens when we eat too many carbohydrates and what impact that has on our weight loss goals 2. How we should eat prior to exercise and at night 3. Understanding why it is important to eat regularly 4. Why eating regular small meals will help us lose weight and it’s all in relation to increasing your metabolism 5. We are going to go through the different body types and how they affect our exercise and nutrition programming 6. Understanding the importance of a structured weight training program 7. And lastly understand the correct balance between high and low intensity cardio and the impact they have on weight loss

Vision Personal Training Castle Hill

Phone 9634 8639

visionpt.com.au


Ok so let’s have a look at what happens to us when we eat food or energy or more specifically carbohydrate. So with your little pen, write down some examples of carbohydrate right now. Write down 5 examples of carbohydrate. Got them? Great, I bet you got things like….bread, potatoes, rice, pasta or fruit right? So let’s have a look at what happens when we eat these carbs. You eat these foods, they go down into your stomach which helps to break them down and move them onto the small intestine where they are broken down into its simplest form. Do you know what that is? Well if you didn’t know, its sugar. The sugar is then moved from your small intestine to your arteries whereby now you have a high blood sugar level. Now there are only 2 pathways where the sugar can go. One, you can use this sugar for energy during exercise OR you have to go and store this sugar. Do you know where you store this sugar? Have a quick think, because there are only 2 places where you store this sugar. One is the liver and the other is your muscles. So now you must look at your muscles as a storage tank. Ok so when you have a high blood sugar level, there is a hormone released into your blood to move the sugar into your muscles. Do you know the name of this hormone? This hormone is like the little keys to open to doors to let sugar go into your muscle. It’s called insulin. Insulin is released from the pancreas to move sugar into your muscles and your muscles are a storage tank. So let’s look at it this way, your muscles are like a 600ml bottle of water. The bottle can store 600ml of water. On average a person can store 600g of carbohydrate. Does this mean we can eat 600g of carbs every day? No, because you already store an amount of carbs for normal bodily function. Just like a bottle of water, the bottle might be filled up half way if not more. So now you eat breakfast, that might be toast or cereal, which are carbs and now you are going to work, going to be in meetings or on the computer all day and you now need to store these carbs. So it’s like pouring water into the bottle and the bottle starts filling up. Now what would you eat for

Vision Personal Training Castle Hill

Phone 9634 8639

visionpt.com.au


lunch? A sandwich, pasta, rice, noodles, again carbs and now you need to go and store these, so now the bottle is getting full if not overflowing. Now you get to dinner and you are starving and what do you eat for dinner? It might be some kind of meat and potatoes, pumpkin or rice. Again more carbs, and now you are going to sleep so you need to store these carbs. But now your little bottle is full and it cannot store anymore in the bottle. This makes the water overflow, except that water must be stored somewhere. Your muscles cannot store anymore carbs in your muscles so your body has to store it somewhere. Have a guess where your body stores its carbs? You guessed it; it stores these carbs as fat on your bum, your thighs or around your middle. So write this down, “excess carbohydrate stores as fat”. Ok so eating excess carbs will lead to weight gain, but what about this disease called diabetes? Did you know that 1 in 1000 women will have type 2 diabetes and it has increased by 65% in the last 9 years! Type 2 diabetes is a lifestyle disease. Let’s have a quick look at diabetes. Do you know the problems type 2 diabetics have? Well now you know that you need insulin to move that sugar into your muscles to be stored, people with diabetes have 2 things that go against them from losing fat and keeping it off. One, they don’t produce enough insulin because the pancreas cannot keep up the production of insulin because of the high frequency of sugar in the blood. The other is that the insulin becomes resistant, meaning the insulin that is produced does not work properly to open the doors to let the sugar in to the muscle. You ask so what? Well guess what you have to do to that sugar, remember? You can only use or store the sugar and if you cannot store the sugar in the muscle, you need to store it where?…as fat. So as a diabetic, if you want to lose weight, if not maintain your weight, then you need to eat a low amount of carbohydrate and consistently exercise. So the question is…should we eat a lot carbohydrate if we want to lose weight? No, but should we eat no carbohydrate if we want to lose weight and keep it off forever? No. Have you heard of someone who has eaten no carbs for a while and what happened to them? They lost weight, and fast, but what happened to them when they started to eat normal? They put it all back on and more of it! So you got to ask yourself why does this happen? There are two important factors. One is muscle mass and the other, is your metabolism. They work hand in hand. We also know now that we store all of our carbs in your muscle and convert any excess carbs to fat. Also I’ll let you know this one, your muscle mass can only be maintained through a level of carbohydrate and protein together. So when you eat no carbs and just protein, your body still has to find energy from somewhere. Guess where it finds its energy? One is from your fat stores but also from your muscle. You end up breaking down muscle into a useable source of energy. So guess what you are doing to your storage tank? Are you making it bigger or smaller? Smaller. So when you eat carbs, will you convert carbs to fat faster or slower? Faster! This is because now that your storage tank is smaller, you can store less carbs and convert any excess into fat. So you end up putting on the weight and more of it. Also because you have been starving yourself of energy, now your metabolism is going slower, so naturally you will be burning less energy at rest, so now you are in a deep hole and nowhere to go. And guess what the only way out of this situation is? Now you have to eat carbs, let your body go back to normal, put weight on, and then you will be able to start losing weight again. Muscle mass is like gold, you want to hold on it if not increase it over time. So how much carbs is right for you to eat to lose weight? Well, we simply need to know your goal, know how many hours of exercise you are going to do each week, your body type and how much muscles mass you have on your body.

Vision Personal Training Castle Hill

Phone 9634 8639

visionpt.com.au


Ok so let’s have a look at when you should eat your carbohydrate and protein. We will look specifically over the day; before and after exercise to maximise fat burn and to maintain your muscle mass. First look at carbohydrate and how you should eat carbs throughout the day. As you can see on the graph it goes from left to right, Am to Pm. Where do you see most of your carbs being eaten? Does the graph have carbs throughout the day? In the morning and yes, right. So why would we say to eat most of your carbs in the morning? Simply because that’s where most of your activity is. What do you do at night? Watch TV? How much energy does it take to change the channel of the TV remote? Ok but who’s heard of the rule like, don’t eat any carbs after 3 or something. Why…why have a life like that. Just be smart and lean off your carbs, for example a female may eat about 1015g carbs in afternoon tea and 5g carbs with dinner, mostly coming from green veg. Ok so now let’s look at protein. So, on the graph you will see that protein should be throughout the day if not increasing slightly as the day goes on. Why would we say that? Ok so remember this one, protein is the building blocks for muscle growth. Just like carbohydrate you have a storage tank; you also have a storage tank for protein or amino acids. As you want to maintain you muscle mass, then you never want to take any energy or amino acids away from your muscles so you always need to be making sure your protein tank is never empty. Therefore where are the 2 places you can get protein from? Have quick little think about it. There are 2 places where you get protein from….one is food and the other is your own muscle. So now let’s think about when is a time when you have the richest source of protein? Dinner, right? Ok now write this one down, your protein tank will deplete every 3 hours unless you top it up. This means, unless you are eating protein every 3 hours, you will start to break muscle down and get proteins from there. Now let’s think about the next time after dinner -

Vision Personal Training Castle Hill

Phone 9634 8639

visionpt.com.au


the next day when you would have a rich source of protein. Would it be lunch? Ok so how many hours between dinner and lunch the next day….14-16hrs. If you wait that long then your body will be searching for protein, especially if you have done some exercise. The the first place you are going to get protein from is your own muscle. Therefore you will make your muscle mass smaller, make your storage tank smaller and decrease your metabolism. But we want to increase your metabolism, lose fat so you can have tone and shape. To do this, we need to eat protein every 3 hours throughout the day. So at breakfast, it’s not about eating a steak but more importantly having bread that is high in protein, adding eggs or smoked salmon. Ok so what about eating before exercise. Let’s look at cardio exercise first. The idea is this, maximise fat burn. You will notice that we say to eat two hours prior to cardio exercise. Why? Well have you ever seen people on a treadmill drinking a Powerade or something like that? That’s great if you are training for a marathon and you need the energy, but we want to lose weight so we want to burn the stores of fat on our body. It’s like this, if you eat and then exercise inside of 2 hours, then you will more likely use the energy you have just eaten rather than the stores of fat on your body. That’s why we say to exercise before breakfast because then you can maximise the fat burnt rather than the food you have eaten throughout the day. However, if you can’t exercise before breakfast then follow the 2 hour rule as this will help to maximise fat burn. Ok so what about after cardio exercise? Ok so remember you want to burn as much as you can, right? Tell me this, does your heart rate decrease to a resting level straight after a hard cardio sessions? No. So how long does is usually take for you too cool down and for your heart rate to come back down to resting? It might be up to an hour, right? Ok well in that time when your heart rate is high you will be burning energy - stored fat. So if you eat inside of this hour then you will again burn the energy you have just eaten. So to maximise fat burn, wait up to an hour after a hard cardio session to eat so you burn as much fat as possible. Now let’s look at eating before and after weight training. Do you know when you should eat before weight training? No, ok well let’s look at it this way. There is this thing called the thermic effect of food. Ever heard of that? It means that when you eat food, you will use energy to breakdown that food, which is good but if you are about to weight train, you want as much energy as possible to lift as much weight as possible. Why would I say you need to keep your intensity high for weight training? It’s like this…your muscles are made up of little fibres, which are bundled together to make a larger muscle. Each time you weight train you are in fact breaking or tearing these muscle fibres. Have you ever been sore after weight training or when you first started exercising. Yup? Great, cause that’s your muscle fibres breaking! So the higher the intensity, the more muscles you tear or break, the more potential you have to grow, the more muscles you will have, the bigger the storage tank, the higher the metabolism, the more fat you can burn and the longer you will keep your weight off FOREVER. Ok?…got it? So when your trainer says more, try lifting more, because we are just trying to get the most out of your body so you can burn more fat. Deal? Done. So, what about after? Have you seen everyone drinking protein shakes? Or have people asked you what shake you are taking after your weight training and you have no idea what they talking about? Well remember when I said you never want to take anything away from your muscles? Well just imagine, you have just lifted like a machine and your body has used a lot of carbs and protein, but now you need to recover, repair and grow as best as you can. Otherwise you will have broken down muscle and we don’t want that do we? So, we need some protein as fast as we can get

Vision Personal Training Castle Hill

Phone 9634 8639

visionpt.com.au


back into our muscle so it feeds off that nutrition to repair and grow. The best source is to have that in a shake. There are a million protein powders on the market right now. To give you an idea of what you should be looking for, you should look for a whey protein isolate. Meaning only whey protein, not a blend, no fat and no carbs. If you are still confused, simply email me and I can direct you in the right direction.

So it simply goes like this - there is energy burnt going up the left hand side and time along the bottom. Now as you know everyone has a resting metabolism which allows you to burn energy even when you are not doing anything. Obviously when you exercise, you burn a lot of energy but remember that thing called the thermic effect of food? Meaning when you eat food, you will use energy to break that food down. So you can see if you only eat 2-3 times, then you will only burn energy 2-3 times throughout the day and your metabolism will be fired up at these occasions, BUT if you eat 5 times per day or every 3 hours you will automatically burn more energy just through eating more and your metabolism will be fired up 5 times per day which will increase fat burn. So would you like to eat more and lose weight? I would!

Vision Personal Training Castle Hill

Phone 9634 8639

visionpt.com.au


Now let’s look at your body type and how that impacts on how much exercise you should do as well as how much you should eat. Let’s look at them and break them down to weights, cardio and nutrition levels. So we have ectomorphs, mesomorphs and endomorphs. Ectomorphs are those people who can eat whatever they want and rarely seem to put weight on. Its only because naturally their metabolism is going really fast so they naturally burn a lot of energy. But they find it difficult to put weight on and if they want to tone up, then they really need to weight train anywhere between 3-5 times per week and eat on a very high scale. Endomorphs, on the other end of the scale, have a really slow metabolism. They have a tendency to put weight on and losing weight can be a bit slower BUT the great things about endomorphs is that they usually have more muscle mass than ectomorphs, it just that they are going naturally slower. So we treat their muscle mass like gold and just hold onto to their muscle mass through a couple of weight training sessions per week, focus on low to moderate exercise to burn the fat and eat on a lower scale. Lastly we have the mesomorphs in the middle. Their metabolism is going ok, they tend to fluctuate up and down, they are termed that sought of thicker body, having muscle mass and bit of body fat. So again we just need to keep their muscle mass by a couple of weight training session, a mixture of low to moderate and hard cardio and eating on a moderate scale. So you can see that each body type needs different amounts of weight training, cardio exercise and eating levels. Now once we have your body type and measure you we can then get even more specific and know exactly how many carbs, fat and protein you need to eat on a daily basis.

Vision Personal Training Castle Hill

Phone 9634 8639

visionpt.com.au


Now we know realise that having muscle tone will help you to lose weight but more importantly help to keep your weight off forever. There are just some finer points that we need to discuss. So weight training accelerates toning, shaping and weight loss. But what we need to ensure is that your body never adapts too much to the exercise. Your body will adapt to any exercise within 6-8 weeks, so we need to ensure that the body adapts and then shocked so it always needs to change. So here at Vision Personal Training Castle Hill, we change your weight training programs every 4 weeks. We change the program in terms of the speed, repetitions and exercises. So in regards to how much weight training you need, we now know we must consider your body type and your goals together. For example, for someone who wants lose weight or train for a fitness, you may need just 60mins of weight training in the week but if you really want to put a lot of muscle mass on, then you will need at least 3hours of weight training.

Vision Personal Training Castle Hill

Phone 9634 8639

visionpt.com.au


As you can see here, that’s why when you go through a program at Vision Personal Training Castle Hill, and want to lose weight, you will never BULK UP, cause you need much more than 60mins of weight training. Now I want ask you this question. If weight training is SO great for keeping muscle tissue, burn fat and keep it off forever, why don’t we just do it every day? Have a quick think…write something down. Maybe this will help, at what time is the ONLY time when your muscles can recover and grow? Yup, that’s right, when you are asleep. Remember when I said, when you are weight training, you are breaking or splitting the muscle fibres, and that was good because now you have the potential make more? Well now you have to make sure they repair if not grow. Now if you do weight training every day, you will NOT let your muscles recover and grow. Therefore you will continue to breakdown your muscles, overtrain them and actually make less muscle tone. Now you will have fewer muscles, a smaller storage tank and a slower metabolism. But we want to keep every bit of muscle if not make them grow. So all we need to do is to ensure that you have at least 24hrs between your weight training sessions.

Vision Personal Training Castle Hill

Phone 9634 8639

visionpt.com.au


Lastly, let’s have a look the difference between low to moderate and hard cardio and what is best for fat burn. So as you can see, we recommend that you perform 75% of your total volume at a low to moderate intensity and 25% as hard cardio. Why would we say this? Well it’s all in relation to the type of energy used at each intensity. So you never just use either carbohydrate or fat as energy. It is on a sliding scale in accordance to the intensity level of the activity. Meaning if you increase your intensity then you will use mostly carbohydrate and a little bit of fat. It is just in a hard cardio session you can burn a lot of energy in a short amount of time whilst increasing your fitness rapidly. Whereas a low to moderate cardio session you will burn mostly fat and a little bit of carbs whilst still maintaining your muscle mass. Thanks for reading, I hope this has helped. For any further information, please don’t hesitate to contact me on the details below. Richard Wong Director Vision Personal Training Castle Hill 1/3-9 Terminus St Castle Hill 9634 8639 richard@visionpt.com.au

Vision Personal Training Castle Hill

Phone 9634 8639

visionpt.com.au


How to Lose Fat FAST - The 8 Proven Secrets