Training for weight loss

A lot of people train just to be able to eat a little more and to keep their midsection in check. That’s a great goal to have and obviously a lot better than just leaving it to itself. The problem is – most people really don’t know how to do this most efficiently.

If you look at people’s salaries, I’d bet most people would prefer a minor monthly increase to a yearly bonus. Thing is, when they turn to training, they end up in the opposite camp.

Going for a run to lose fat, is the performance-based bonus check at work. Good when you get it, but not something you would depend on, due to its irregularity. If you don’t perform well a certain period of time, you lose the income and you’re screwed.

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The bonus is a really nice thing, provided you’ve got a steady income locked down.

With weight loss it’s exactly the same. Cardio is the irregular bonus, while increasing strength and muscle is the same as improving your steady income. Increased strength and muscle not only boosts your resting metabolism, it also increases the amount of weight you can train with, which means more calories burned. Not only that, but adding some muscle will actually in 9 out of 10 cases help you reach your goals.

Whereas regular cardio such as running will burn a good deal of calories while you’re out there, as soon as you don’t have time – you’re not gonna burn those calories.

Cardio is a great way to burn a bit extra, in short concentrated intervals, but focusing your training on building strength and muscle is by far the most efficient and reliable way to keep the midline in check.

“But I don’t want to get too big!!!” – trust me you’re not going to! To increase muscle mass by a significant amount, you’re gonna need to dedicate your training and eating. You’re not gonna get too big by accident.

Focus on strength, season with cardio and keep the ratio around 75/25 – that’s the most reliable way to keep the midline under control.

The reason women in relationships often gain weight

First of all, I’m not saying women should lose weight, or look like this or that. Within reason, I think the most important part of a woman is her self-image and not her weight. I’ve seen extremely fit women that go on and on about how they should lose weight, and I’ve seen overweight women, that felt good about themselves. Guess what’s more attractive? Bitching and whining isn’t, that’s for sure. Weight is a personal issue, but if you decide to make it public by talking about how you need to lose x amount of weight, you better do something about it. πŸ™‚

On to the real topic of this post:

When I go to a restaurant with my wife, I usually get about a third of her food. First of all, I have an extremely loving and selfless wife, but she’s also pretty smart. See what she figured out is that a man who weighs just below 100kg should eat more than a woman who weighs in the mid-60ies. Whooop-ti-fucking-doo. Brand new information right?

But most women seem to forget this and have exactly the same for dinner, for breakfast, for snacks and for everything else. That’s just plain weird. If you eat like a 90kg man, you’re gonna end up weighing what a 90kg man does (quick math: that’s 90kg).

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For most people, the man should eat about 50% more than the woman (important note: it’s actually the other way around – the woman should eat 33% less than the man), though for some couples, the ratio might be a little different.

This doesn’t mean women should eat “more salad” or some other stupid thing. Females in general eat too little meat and too much crap. Focus on quality meat, green vegetables and a good source of carbs, but do so in moderation – at least compared to your man. For every time your man eats three spoonfuls, you eat two. It’s that simple.

Lastly: I don’t think you (whoever you are) look fat in those jeans, and I don’t really care what you weigh. But when you sit down at the dinner table, I want you to make an informed decision when eating and if you’re eating the same as your man, know the consequences. That’s it. Women need fewer calories to maintain their weight. Hooray!

As with anything on this blog – this is brand new information. :p

<3

Weightgainers

Weightgainers help you gain weight. It’s that simple right? Well yes and no. Weightgainers will indeed help you gain weight, if you’re in a calorific surplus, but if you’re not, they wont. Just like “fatburners” wont burn fat, weightgainers wont pile on the muscle. A weightgainer is a simple product made of protein powder with added sugar. Lots of added sugar. Looking at a random product (Mutant Mass) you’ll see that:

  • One serving is 260g powder. 260!! and 1060kcal. Obviously, if you follow that, most people will gain. Problem is, you’ll ,most likely end up in a huge surplus and get fat.
  • 52g protein, which is solid in itself. It comes with a whopping 182g of carbs though. While I do like my carbs, a silly amount like this will make most people drowsy.

As you can see – if you follow the instructions on the tub, you’ll most likely end up getting fat. Surprise – weightgainers will not magically make you gain 100% muscle. It’s a product that can help you gain weight. Thing is, there are many other products on the market that does this just as well, but without filling you with cheap sugars.

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In this recent post, I listed a couple of “supplements” for gaining weight, however I’ll give you a few more tips on healthier options for gaining:

  • Add some olive oil to all of your shakes, salads and whatever. You can also throw down olive oil shots if you’re silly. Make sure it’s a good quality oil.
  • Milk. <3
  • Try some adding peanutbutter or coconutmilk to a shake.
  • A simple homemade healthier weightgainer option is protein powder and blended oats.
  • Eat DURING your workout. I’ve found that I can eat a protein bar or throw down a shake during my workout without it filling me up.

Gaining weight is easy – that’s why half of the western world is dying of obesity. Why the hell are we making such a big deal out of it? Eat more, but stick to relatively good foods. It’s not that hard.

<3

Supplements that work!

Today I’m gonna give you a secret list of supplements that really work.

We’re all looking for if not shortcuts, then at least the easiest way to our goals. Nothing wrong with that – deliberately taking detours for no reason is idiotic.

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Supplement companies have capitalized on this ever since training with weights became mainstream. TV-Shop type supplements that guarantee all sort of silly shit are selling like zombies at Zefside. So people end up focusing on all the wrong things.

So this is a reminder of what works. Time tested, scientifically proven. Beyond discussion – this is not a matter of opinion. These supplements just plain work.

The first three are training related:

  1. Consistency
  2. Progression
  3. Determination

To gain significant strength and size, you need all of the above. You’re not gonna blow up and get “too big” overnight. Eating to gain is no joke and effective training is hard work. Hard work over an extended period. Not 2-3 times a week in theory but only once or twice in reality. At the very least two quality sessions per week, week in week out. Consistently.

 

As for the nutrition? I’ll give you my top three nutritional supplements for a “normal” diet and add in two bonus supplements for when you want to gain weight:

  1. Eggs. Delicious and nutritious. Eat more eggs.
  2. Meat. Same as above.
  3. Broccoli. We all know we should eat more of this. Can be substituted with kale, spinach, cabbage, brussels sprouts or something similar.
  4. Milk. Easy calories – great for a normal diet, even better for adding weight.
  5. Chocolate milk. As above and then some. High in sugar makes it even easier to get a lot of calories down, though it’s not the healthiest option in the world.

That’s it. Supplements that really work. Take your normal diet and training, add these supplements and you’ll see amazing results in as little as a couple of months.

Breakfast

“Breakfast is by far the most important meal of the day”.

“Eat like a King in the morning, like a prince during the day and like a beggar at night”.

“A good breakfast will keep you going all through the day”.

The myths are plentiful when it comes to breakfast and most of them are (just like this post :D) based on a heavy dose of broscience.

Here’s what I have for breakfast most days:

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A short, strong coffee (sometimes with full fat cream). That’s it.

There’s been tons of research done on fasting diets and 6 a day diets (meals, not fruit) and both “work”. Unless you’re a competitive bodybuilder preparing for a show it really doesn’t matter. Eat when you’re hungry and eat until you’re ~80% full. That should pretty much do the trick, provided your nutrition is relatively good.

If you find your weight dropping or increasing, you obviously need to adjust. I’d look at cleaning up the diet first and portion size second. That should fix the problem for most people.

My recommendation is really not a recommendation at all – figure out what works for you, and stick to it. Either way, I suggest you try some kind of fasting for a period of a month or so. It’s obviously something completely different and a breath of fresh air if you’re used to eating every three hours. It can also be a valuable tool if you have a big family thing coming up and want to do damage control in advance. Fasting diets are not for gaining size, so if that’s your goal – stuff your face around the clock.

While I’m not saying that fasting allows you to eat shit, it’s obviously a way of limiting calories for a period of time, allowing you to consume more calories at other times.

For more about fasting diets, I suggest you read this book. For more general nutrition info, I suggest you get this little puppy.

Have a great one!

Alcohol

Just the other day, somebody said to me “I didn’t think you drank?” and it got me thinking.

I do drink… And I don’t. Depending on how you see it. I very very rarely go out and get shitfaced, mostly because I’ve been there and done that, but also because I’m now a dad, as well as a boyfriend and I have certain responsibilities. Finally there’s this health and fitness thing I’ve got going.

Yea about that… Health and fitness? Really? Naaaaah. Fitness? Maybe, but health? Hell no. I know perfectly well that my training isn’t optimal for “health” – I’ve got physio- and massage therapist bills to prove that. πŸ™‚

Back on topic – alcohol… As with most things, it’s mostly an either or thing with me – when I go out (the annual christmas party and the annual pingpong tournament with my childhood friends for example) I hit it pretty hard. I know it’s not healthy in any way, but it’s a risk I’m willing to take 2-3 days a year.

For the remaining 362 days, I drink a good glass of rum on occasion (maybe a couple of times a month) – I have a mixologist friend, who’s gotten me hooked on rum (fuck you Jizzbro <3) and my pathetic collection is now up to these three bottles:

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What I’ve found is that long stretches of training without drinking is really good for my training. Though this can be due to a number of reasons, only one of them being the alcohol itself (better overall diet, no Sundays on the couch – that type of thing).

So what’s the point of this post? In bulletpoints you say? Ok, here goes:

  • Rum is nice. Enojy quality alcohol in moderation. It’s great. πŸ™‚
  • Unless you’re getting wasted on a a weekly (or biweekly) basis, it’s probably not gonna mean a damn thing.
  • Don’t eat shit and get lazy because you went out the night before.
  • Unless you’ve got EVERYTHING nailed, having a few drinks is fine. Work on optimizing other things first.

On that note – have a great weekend.

The easiest way to lose weight

I give you the easiest way to lose weight….

Don’t get fat in the first place, bro!

Letting yourself slide into fatness is not good. I’ve been there myself and I wont recommend it. Sure, you’ll get strong during a hard bulk, but you can get strong without it too. You gotta remember why you’re doing this and what your goals are.

You’re probably not training to:

  • Be as strong as humanly possible (seriously, don’t even use the words “humanly possible” unless you’re on tons of PEDs as well as obscene amounts of food.
  • Feel like shit whenever you have to ride your bike or walk somewhere.
  • Get fat.

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What you are (probably) training to:

  • Look good.
  • Feel good.
  • Live longer.
  • Satisfy your competitiveness.

So keep your goals in mind and plan accordingly. Keep it tight and don’t let yourself slide. Being somewhat leanish makes everyday life so much easier.

I’m not talking about being sub 8% bodyfat year round, far from. However, letting your bodyfat get into the 20ies really isn’t desirable for most people.

So this is a reminder to go back to your why, and maybe adjust accordingly if you’ve gotten off track a bit.

Have a great day. <3