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by John McGran, Columnist

 
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Last year, weight loss guru Wendy Chant helped millions of us crack the fat loss code. Now, she's back and on a mission to help us conquer our extra weight once and for all.

In the follow-up to her bestselling Crack the Fat-Loss Code (McGraw-Hill), Wendy delves deeper into the fitness part of a super-successful diet.

Conquer the Fat-Loss Code spells out the Exercise Secrets To Maximize Fat Loss... and we're serving up a taste of Wendy's proven science of diet, fitness and supplementation.

"Crack the Fat-Loss Code taught people the code and what it's about," Wendy notes. "Conquer the Fat-Loss Code gives readers the totality of exercise and its role in fat loss.

"My new book spells out the real secret of exercise and fat loss... and that secret is TIMING."

One look at Wendy's bodybuilder physique and you know that she knows what she's talking about.

"To be efficient at losing fat, you need exercise," she says. "You need my CIA approach -- consistency, intensity and accountability."

Learn how to conquer the fat-loss code and you won't need to spend a lot of time in the gym. What you need is a plan -- and you need to mix it up every so often to keep your body from getting into a comfort zone.

Now, from Wendy's hot-selling new book, here are her Exercise Secrets to Maximize Fat Loss

That's Wendy in this photo! Go to page 2 for a before/after of one of her clients.

Many people assume that all exercise leads to fat loss, but do certain types of exercise do more? Just as foods are not created equal, neither is exercise. Experts and exercisers alike have missed the fact that the relationship between fat loss and exercise is a twofold process. Here’s the secret!

Applying Exercise to a Specific Food Plan and the Importance of Timing

They say, “Timing is everything,” and nowhere is that more appropriate than when it comes to setting up an exercise routine. You can’t just work out all you want and eat everything in sight or eat less because you don’t exercise; to live a true fitness lifestyle and receive maximum health benefits while still losing fat, you need to achieve a balance between how you eat and when you move.

The secret is to include two types of exercise in your fitness regimen: aerobic (cardio) and anaerobic (weight training).

Aerobic exercise, or cardio, is defined as activities in which oxygen from the blood is required to fuel the energy-producing mechanisms of muscle fibers. Examples are walking, running, cycling, and long-distance skiing.

Anaerobic exercise, or weight training, is defined as highly intense, short-term activities in which muscle fibers derive contractile energy from stored internal compounds without using oxygen from the blood.

Examples include short bursts of all-out effort, such as sprinting or weight lifting. Because anaerobic activity takes stored internal glycogen to produce the energy to generate movement, it is a valuable ally in your quest to lose weight.

There are two main types of cardio routines that are effective for fat loss: the high-intensity interval training (HIIT) method and the excess post-exercise oxygen consumption (EPOC) method.

High-Intensity Interval Training (HIIT)

This method consists of interspersing short bursts of quick-paced, high-intensity exercise within a less intensive cardio routine. An example would be alternating a minute-long sprint with several minutes of straight jogging or, for beginners, alternating a few minutes of jogging with several more minutes of brisk walking.

You typically perform HIIT for 15 to 30 minutes at a time. You burn the most calories while performing your chosen activity, such as alternating among sprinting, jogging, and brisk walking. In fact, recent research has shown that this method of exercise also keeps the metabolic rate sparked for longer periods of time even after the activity is over.

I suggest that clients use this type of training immediately after weight training to guarantee weight loss.

How much should you do and when? Typically I suggest just
15 to 20 minutes of HIIT first thing in the morning.

Excess Post-Exercise Oxygen Consumption (EPOC)

This method is basically the opposite of HIIT; it consists of slow, long-duration cardio routines that typically last from 45 minutes to more than an hour. I like the treadmill best for this method.

In-line roller skating is great for this method as well. For clients who have more than 100 pounds to lose, I usually have them do this method on a recumbent bike because it puts less stress on the knees.

Which Type of Cardio Is Right for You?

Both HIIT and EPOC have been shown to be very effective in using up excess fat stores. So the decision of what method you use can really be based on the amount of time you have in your schedule.

I like to alternate the use of each method. For instance, in one month I might do two weeks of only HIIT and then follow that with two weeks of EPOC. To keep my body guessing, I might then use both methods for two weeks; for instance, do HIIT in the morning after weight training and EPOC on the weekends any time of day.

Here is how I suggest using HIIT and EPOC together to maximize your losses:

• If you have less than 25 pounds to lose: For a healthy individual with only a slight to moderate weight problem, I suggest alternating the two methods as I described earlier.

You might also decide which to use depending on the time of day when you’re working out. First thing in the morning and immediately after a workout, HIIT is best. If you’re exercising
in the afternoon or early evening, use EPOC to keep your metabolic rate up.

• If you have between 25 and 100 pounds to lose: In this case, I suggest going with EPOC alone to ensure the safety of sensitive joints and bones. However, you should still try to perform your cardio routine first thing in the morning or just after weight training.

• If you have more than 100 to lose: If you are in this category, I suggest using EPOC method and splitting your cardio routine working out for 5 to 15 minutes at a time. Do this multiple times each day to raise your endurance and your metabolism.

Cardio is a key component for long-term success with significant weight loss, bringing it about both quickly and safely.

Cardio Tips to Maximize Fat Loss

• You must exercise every 48 hours. Do not go more than two days without exercising! Otherwise, your body will adapt and slow down your metabolic rate. As a helpful reminder, simply remember the part of the code that says your body responds to conserve energy every 48 hours.

• Don’t exercise the same way or for the same length of time more than 10 days in a row. Remember, your body is a calculator that is constantly trying to balance its internal checkbook, so once it has calculated what is coming in (food) and what is going out (energy), it adapts. When it does, that 30-minute walk you take every day has the same effect as breathing in and out. So remember to change it up. Go farther, change your pace, and walk for a second time that day with your spouse or a friend.

• Take one day off each week (or every fifth day). If you dislike exercising, you can take every fifth day off; your body won’t know, and your metabolism will continue to burn at the same rate. Using the “every fifth day” rule is better than always taking the same day off, because your body will get used to that too. Resting on different days is another way to prevent your body from adapting to your exercise regimen.

• Never do cardio with resistance. I see this drastic mistake at the gym all the time. People, especially women on a stair climber, add resistance, thinking, “Wow, my butt and legs are getting a hard workout.” And they are, but the fact is this is a counterproductive way to perform aerobic exercise. In fact, this is a method of weight training called “time under tension,” and it forces the body to store more glycogen " and possibly fat " in the lower half of your body, which actually makes your butt bigger. And that sure isn’t the reason you’re working out in the first place, right? So remember to use no resistance during cardio " only when weight training.

• Whenever possible, do cardio first thing in the morning on an empty stomach. Remember, this is the “prime time” for
aerobic activity because glycogen stores are at their lowest and this is when fat loss is guaranteed.

Understanding the Role of Weight Training in Losing Fat

Today, we recognize weight training " or building resistance " as one of the cornerstones of a successful fitness and weight-loss program. You’ve probably heard it countless times: the more muscle you have, the higher your metabolism will go, because for every pound of muscle on your body, you burn 20 to 30 calories, whereas for every pound of fat you carry, you burn only four to five calories.

There are two basic methods of weight or resistance training:

• A high number of reps with light weights

• A low number of reps with heavy weights

When it comes to resistance training, the key is not to obsess about reps or weights ...    Continue



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@ 9:34am ET on May 28, 2009
Wendy's plan is super-duper effective! I have been following it for years and continue to benefit from her endless knowledge in her books. Her food and fitness wisdom has really helped me maintain good health. (My rule is that's the one thing someone else can't give you, but Wendy has!)

Thanks so much!


@ 11:13am ET on May 29, 2009
Just absolutely awesome! There are no excuses now to not live and maintain a healthy lifestyle and weight if you own both of Wendy's books. Everything is laid out pure and simple. There's no guess work! She has menu plans all set to go for weeks ahead so you know what to eat for breakfast,lunch, dinner, and in between. She takes it even a step further and explain about the importance of exercise. What to do, how much to do, and what to eat before and after. What more does a person need! I have been following her plan for 8 years. Now, it's a lifestyle that comes automatically. Thanks a bunch! Denise in Winter Springs

ckb
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@ 1:26pm ET on May 29, 2009
Wendy and the Crack the Fat Loss Code and Conquer the Fat Loss Code has changed my life on so many levels. The program is an amazing lifestyle. I have never felt better. The success I have had is amazing and I will be forever grateful for Wendy's plan, support and encouragement. It is the best plan for day to day life and all when life gets in the way there is a way to adjust the plan to fit your life and continue to be successful. It works!!!


@ 12:29pm ET on May 31, 2009
Both books are a must for anyone serious about maintaining a healthy lifestyle. Wendy explains the science behind the plan and gives you all you need to be successful in todays real world. Many of us are busy, stressed and struggling to be successful in many areas of life. This plan works and lets you do so under such conditions. There are no more excuses to not have a healthy lifestyle. She knows the body, how it works, reacts and is a true expert in her field. I have been following her plan for several years and feel so fortunate I found this plan. It works! You can really be healthy, gain more energy and it doesnt take long to do so!


@ 9:54pm ET on May 31, 2009
This new book is just brilliant! I have followed Wendy and her program since 2002 and it is the ONLY plan that has ever worked for me long term as a lifestyle. Wendy has figured it out and her passion for passing this knowledge along and educating all of us is just remarkable. I am inspired once again! I love the daily food plan that incorporates exercise and supplements. It is all right there, just do it!



@ 1:33am ET on March 16, 2010
A huge variety of comptia a+ certification exam is available; many of them offered by the software, hardware and ccie written exam questions producers themselves. An excellent explanation of the value of the most popular ase practice tests can be found in an article by test king. Certifications are especially important for consultants because hiring companies want to see proof of your expertise.


@ 10:03am ET on April 13, 2011
All of this sounds great! I cant wait to try it. I do have a question if you are doing the EPOC workout that day, do you do weights before or after? Or is that just with the HIIT? Please help :) thank you


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