About 4 to 6 weeks ago I read "Feed the muscle, burn the fat" by Tom Venuto. It provided very detailed information about how to build muscle and burn fat - and was just what I needed to hear - as it really focussed on revving up your metabolism - which you would know is where I have been focussing my energies lately. In summary - I'm frustrated that as soon as I eat a semi normal diet - I gain weight - despite exercising 1 - 2hrs day - and it all relates to long term calorie deprivation slowing my metabolism.
Tom's info has helped me to fine tune the strategies I already had in place - and they go like this:
Eat every 2 - 3 hours - I was already doing this, but I learnt that this is really critical PLUS it must be evenly balanced calories - not main meals at B, L and D with snacks in between.
ACTION: I now eat 5 small meals a day at roughly 7, 10, 1, 4 and7 pm. AND they are approx 300 cals each, and consist of about 25gms protein, and starchy/fibrous carbohydrates - depending on the time of day (avoiding starchy carbs late in the day)
Don't lower your calorie intake by more than30% of maintenance calories, PLUS, Zig Zag your calorie intake so that your body doesn't get used to a low intake all the time
ACTION: I eat no less that1540 cals/day, and every 4th day up this to 1900 cals. This allows me 2 cheat meals/weak out of my 35.
Maintain a calorie deficit at all times, (as above) but increase the deficit through exercise not diet - as this has a positive effect on metabolism.
ACTION: - Didn't need to change anything here except the mindset (don't eat less and less to lose weight - just exercise more)
Find a balance between protein, carbs and fat that works for you, through continually evaluation of results, but you should be aiming for high protein, mod carbs and lowish fat.
ACTION: I'm trialling 55% carbs, 30% protein, 15 % fat. I also learnt that whilst low carb will result in weight loss, and body building competitors will do this in the 6 weeks or so leading up to the comp, once refeeding commences the body increases weight dramatically and the loss is not sustainable.
Whilst starchy carbs such as sweet potato, rice etc are important, having them in first part of the day, and not at night increases fat burning whilst sleeping
ACTION: Starchy carbs for meals 1, 2 and 3, and fibrous carbs (ie vegies) for meals 4 and5 only
Need a combo of weights/cardio - must train to fail to gain muscle bulk and have sufficient rest between training - already doing that
IMPORTANT LEARNING: You can either lose a little fat and gain muscle, OR lose a lot of fat and gain little muscle - you can't do both at the same time. Tom strongly recommends that you don't lose more than 500gms/week - otherwise you are losing fat AND muscle - and this is counterproductive to gaining a lean ripped body!
So I have been following all this advice, preparing my food every night and have finally found a protein powder that I really like - Lean Dessert - I have it in Banana Cream, and Choc Fudge and it is really yummy! So finally I am getting enough protein.
And the results ? Well over the last 4 weeks I have lost 4 cm around the waist and increased my bust (some may think this is good (aka husband) but its a problem because I don't fit into my shirts. And I have lost....maybe 500gms - not much - could it be muscle gain????
By the way I have been developing my gym at home- have some piccies here for you, and I am getting an eliptical (X trainer) for Christmas (actually it is coming next week!)
Here's my gym in the shed. Its set up with old toys stored around it - hence the colourful backgrounds. These are my dumbells - its taken me a while to purchase three sets - but really helpful not having to change the weights all the time between sets. I've thrown away the 2kg ones - the lightest I now use is 4kgs and only for lateral shoulder raises. Then its 8 kgs for bicep curls and similar single arm exercises, and 10kg for two arm overhead exercises like back pullovers
Here is my latest acquisition - my very own bench press -currently pressing 22kgs
It also inclines for preacher curls and incline curls, and has an area for hamstring curls/leg extensions (and there is an ezy curl bar on the floor - use this for 21's and nosebreakers)
In front of the messy background is my treadmill which is frequently in use, and to the right of it my Ab King Pro - one of my earlier pieces. Don't actually use it for abs work any more - but it makes a great bench for weights etc
Very important piece of equipment here - TV/DVD player - can watch TV and movies whilst working out -and in front of this - I have my very own step if I feel inclined to do a DVD
I have a fit ball, and just sneaking in the photo to the right is my yoga mat for floor exercises
Here's one of my favourite pieces that I still can't use properly - the chin up bar!
I use this blackboard to keep track of what weights I have on each dumbell - as they're all odd numbers, and the posts to the dumbells weigh different amounts - it was always brain drain trying to remember how much each one was - much easier now!
And lastly - if you figure ground perception is good enough - you should be able to make out my home gym - it has upper and lower cables, (add attachments for lat pull down, triceps push downs, bicep curls, shoulder rows etc, plus pec flye, leg extensions etc
And that's it!
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