Wednesday, March 10, 2010

The Body Fat Solution

Doug and I started the year with a goal: reduce body fat and increase muscle mass. So far, I can celebrate a 4% point decrease. Doug's results are even more dramatic, about 10%.

New exercise science studies reveals that consistent levels of cardio for 30-60 min isn't doing us the good we thought. Interval training and methods such as Tabata are proving to burn more body fat and more efficiently (15-30 min).

One of the best selling books on fat loss is The Body Fat Solution.

"The only thing necessary for most people to succeed was a handful of daily behaviors and a shift in mind-set."

"If you have more body fat than you want, it is because you've been consuming too many calories."

"Whole, natural foods will be the secret to your success."

"The results you get will come in direct proportion to the effort you invest."

"You can either make excuses or get results, but you can't do both."

"The real issue is compliance."

"You can only receive in direct proportion to what you give."

"To shed fat, you must create a calorie deficit."

"Increase your energy expenditure or decrease your food consumption."

"Even healthy, nutrient dense food will cause weight gain if you eat too much of it."

"One of the best times to consume your starches, higher calorie carbs and simple sugars is immediately after your workout."

"90% compliance approach is far more effective than allowing an entire cheat day."

"Any time you reduce your calories, you run the risk of losing lean body mass along with the fat. Adding resistance training helps you maintain your muscle when your calories are low."

"With diet alone, you may end up with nothing more than a smaller version of your old self."

"Even the best workout can't compensate for a lousy diet."

"Everything helps or hurts, nothing is neutral."

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