FAT

2 FITNESS MODEL CASE STUDY How to lose 20ls of fat in just 8 weeks

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FAT 2 FITNESS MODEL CASE STUDY How to lose 20ls of fat in just 8 weeks

Ok this report is going to show you how you can lose approx. 1-2lbs a week whilst maintaining muscle mass and eating real natural food. Your gonna learn that simple things like nutrient timing, portioned meals spread throughout the day and some essential fats and a relatively low amount of cardio vascular exercise can really change your body in lightening fast time. This diet and exercise program has the usual caveats,
1. If you havent been had a recent check up form your doctor you should do so before you start any exercise or nutrition program that is different to your normal routine. 2. Results depend on consistency of effort and your starting body fat levels. 3. Every one is different, depending upon your body type, the rate of fat loss will be different. Its impossible to create a formula that works for everyone, but the key here is to have a starting plan that is going to be +/- there or there abouts. Understand that no plan is ever perfect you have to modify and adapt all the way through for progressive results, this is a fact.

Body types: There are 3 main body types: (FIGURE 1) 1. Ectomorph 2. Mesomorph 3. Endomorph

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FAT 2 FITNESS MODEL CASE STUDY How to lose 20ls of fat in just 8 weeks

FIG 1

As you can see by the there images you should be able to figure out your base body type. From this you can set expectations and understand the changes each body type diet will require to get the desired effect. For the Ectomorph that is basically like me This type of body is characterized by long and thin muscles/limbs and low fat storage; usually referred to as slim. Ectomorphs are not predisposed to store fat or build muscle.
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FAT 2 FITNESS MODEL CASE STUDY How to lose 20ls of fat in just 8 weeks

For the Mesomorph: Characterized by medium bones, solid torso, low fat levels, wide shoulders with a narrow waist usually referred to as muscular. Mesomorphs are predisposed to build muscle but not store fat. (lucky buggers) Finally the endomorph Characterized by increased fat storage, a wide waist and a large bone structure, usually referred to as fat. Endomorphs are predisposed to storing fat. (Unlucky) Now some people are a mix of these types and some people are stereotypical tit for tat examples, even if you are ectomorph you can still be well out of shape and appear considerably fat, for my own example of the case study I was around 15% fat and 20lb over my normal weight. Its all a relative measure. The first thing you need to do is to see what type of body type you are and then get your stats. 1. Find out your starting weight best do it pounds as the weight loss is more stimulating seeing pounds being shaved off instead of 0.3 kg! 2. Try to get you starting fat percentage checked, you can go round in circles about the accuracy, I can tell you that todays Tania body fat home scales are pretty damn accurate to +/- 1%. A good quality inner scan set of scales with athlete mode will show better results. To get an accurate body fat test do the following prior to every test:
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FAT 2 FITNESS MODEL CASE STUDY How to lose 20ls of fat in just 8 weeks

Since it is based on an electrical current being sent through the body and the amount of resistance it incorporates the biggest factor which will skew results is hydration. You must be fully hydrated upon each weighing and measurement. So simply drink 4 liters of water for 4 days prior to every weighing, this will make sure you are fully hydrated and give more accurate results. Check of your starting weight and fat % Now for the plan: How to work out the amount of calories and food you need to eat to lose fat and retain maximum muscle: Here is the formula Ill use my own case study as an example as its a medium weight but still with 15% fat as a good example: These are worked out using metric ( kg ) Starting body weight (BW)____________ eg 78kg Bodyfat (BF)___________________________eg 15% Fat mass (FM) = BW x BF Example: (78kg x 15/100) =78 x 0.15 = 11.7 kg of fat Which means that the lean body mass = 78kg 11.7kg = 66.3kg
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FAT 2 FITNESS MODEL CASE STUDY How to lose 20ls of fat in just 8 weeks

Work out you own starting measurements below: Starting BW = _____________ date___________ Bodyfat BF = ______________ Fat mass FM = ______________ Lean Mass LM = ______________ How to work out your diet Now youve heard this a hundred times! To lose weight you have to reduce calories, we know that, but which calories? They have to be carbohydrates NOT fat and NOT protein, we need the protein to add to the calories and to preserve muscle mass, and the fat is going to be coming from essential fats, these fats cannot make you fat, they support body structures and hormone production. You have to eliminate the bad saturated fats here! So here is how to work out your dietary requirements: Protein needed = LM x 4 ( lean mass x 4) eg 66.3kg x 4 = 270 grams (Rounded up) Carbohydrates needed = LM x 3.5 ( lean mass x 3.5) = 66.3kg x 3.5 = 232 grams fat needed = LM X 1.5 (Lean Mass x 1.5) = 66.3kg x 1.5 = 100 grams
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FAT 2 FITNESS MODEL CASE STUDY How to lose 20ls of fat in just 8 weeks

working out the calories: Use this simple formula to multiply each nutrient by the no of calories protein x4 + carbs x 4 + fat x 9 my own case study example: (Protein 270x 4) + (Carbs 252 x 4) + (fat 100x 9) = 1080 + 1008 + 900 = 2900 calories per day Now you may be saying 2900 calories that doesnt look like a diet to me! But you need to remember that to just simply exit i.e. laying awake on a bed sedentary in the case example above my basal metabolic rate would still have me burning around 1800 calories a day simply lying in bed! Dont worry about how to work that out, its called the katch-mcardle formula. The point is you will be in a negative calorie state as long as you add in some light exercise, in the form of simple 45 min weight training and or 30 min cardio sessions initially. This will make you burn more calories than you are taking in.
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FAT 2 FITNESS MODEL CASE STUDY How to lose 20ls of fat in just 8 weeks

2. meal and nutrient timing Ok so you know where you are at right now, you know your lean mass, fat mass and body fat %. Now we need to use the power of nutrient timing and the thermogenic ( fat burning effect of metabolism and thermic (fat burning ) foods. Here is what you need to understand, every body activity causes calories to burn. Especially eating! if you eat 6-7 times a day that means you are burning more calories through the digestion process vs. the typical 3 square meals a day no exercise type person! The only think you need to do now is eat thermic foods and simply add some moderate exercise in consistently for a minimum of 2 months! Example nutrition plan: 10 grms L- Glutamine 1 gm vit c Time Protein Carbs Fats 7am 45 grms slow 40 grams 1 teaspoon release rolled oats essential fats protein 1 banana powder Meal 2 Time Protein Carbs Fats 10:30 150 grms 45 grms 1 teaspoon chicken/turkey brown rice / essential fats breast/ tuna 150 grms sweet potato
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FAT 2 FITNESS MODEL CASE STUDY How to lose 20ls of fat in just 8 weeks

Meal 3 Time 12pm

Protein 150 grms chicken/turkey breast/ tuna

Carbs Fats 45 grms 1 teaspoon brown rice / essential fats 150 grms sweet potato mixed salad

Meal 4 Time 2:30pm

Protein 150 grms chicken/turkey breast/ tuna/ beef

Carbs Fats 45 grms 1 teaspoon brown rice / essential fats 150 grms sweet potato mixed salad

Meal 5 Time 5pm

Protein 150 grms chicken/turkey breast/ tuna

Carbs Fats 45 grms 1 teaspoon brown rice / essential fats 150 grms sweet potato mixed salad

6pm TRAIN weights 45 mins + cardio 30 mins ( note if you are not weight training cardio will do here , weights have been put in here in case you already train) Post workout meal 10 grams of L-glutamine, 30 mg ZMA 1 gm Vit C 70 grams whey protein isolate + 50 grams of maltodextrin

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FAT 2 FITNESS MODEL CASE STUDY How to lose 20ls of fat in just 8 weeks

Meal 6 Time 8:30pm

Protein 200 grms chicken/turkey breast/ tuna/ salmon

Carbs NO comp carbs only salads and mixed veg

Fats 1 teaspoon essential fats no need if eating salmon

Meal 7 Time 10:30pm

Protein 45 grms slow release protein powder

Carbs none

Fats 1 teaspoon peanut/hazel/almond butter

Before bed: 30mg ZMA 2 gms vit C This is the diet I followed at 78kg as a 15% body fat ectomorph. I trained weights 4 days a week where allocated in the daily plan above, this adds to my calorie deficit*
Notes on the food: 1. All weights are uncooked raw and unprepared 2. Only use seasonings/spices to flavor food 3. Drink 4 -5 litres of water through out the day 4. This diet is purely for fat loss not incorporating physique changing aspects of weight training 5. This is only a guide, use the calculations above to adjust to your own body type and starting weight. 6. L-glutamine is needed to reduce cortisol, aid fat loss and preserve muscle, its a cheap supplement that has a big effect. 7. You will need a good quality protein powder to reduce the demand and cost of raw foods. 8. The Viatmin C helps as an anti oxidant to reduce free radicals and reduced cortisol*

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FAT 2 FITNESS MODEL CASE STUDY How to lose 20ls of fat in just 8 weeks

As mentioned above ectomorphic people will naturally lose weight quicker and can achieve 1-2lbs fat loss per week, over 10 weeks that can be 20lbs! Endomorphic people are at the opposite end of the spectrum they will take longer to lose weight,, to do it safely and to make sure only fat is being lost and not water and or muscle you may have to extend the diet out to as much as 20 weeks depending if you are over 15-20% bodyfat. The 3 most important foods to get progressive results Ive eluded to these throughout the report to get it into your head, but here is the section on this. Understand this and you will understand why these foods are important, this is the crux of the whole thing and why many people fail on every diet and every effort. By changing your routine and increasing exercise especially from a sedentary life style two things happen; One you induce stress on to your whole system Two your nutrient needs increase. These are facts. So the problem that arises is exercise induced stress will elevate cortisol the stress hormone this causes catabolism and fat accumulation. Add to this nutrition induced stress (most people are doing this every day without realizing) and then you have a double whamy effect. The result can be the exact opposite, no fat loss and no progression.
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FAT 2 FITNESS MODEL CASE STUDY How to lose 20ls of fat in just 8 weeks

Its important you understand this as this is the problem with rapid calorie less diets based on nothing but soup, water and so called low or fat free diets In order to combat this you have to have the nutrition to support the stress To cure problem 1 eating regular planned meals throughout the day provides the calories, nutrients and vitamins to reduce exercise induced stress. To cure problem 2 adding in key essential food and supplements again cures or reduces this problem. The 3 essential things that are needed are: 1. Whey protein fast digesting protein powder gets to start repairing the body much quicker than solid food and it makes up the daily requirements needed without excessive calories. 2. L-glutamine an amino acid which has a powerful effect of reducing the effects of cortisol and reduces a catabolic (negative environment) allowing the body to be in a more harmonious place. It also preserves muscle mass to some extent. 3. Essential fats. I cant stress enough how important these are. Without the omega 3,6 etc your body again has a higher inflammatory response to the stress discussed above. These fats promote structural healing, hormones, and aid in fat metabolism, they make you leaner. You have to invest in these 3 things to get this to work.

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FAT 2 FITNESS MODEL CASE STUDY How to lose 20ls of fat in just 8 weeks

Now remember the power is in the THERMIC effect of eating 6-7 meals a day, combined with essential fatty acids which stimulate metabolism and speed everything up inside us, just think of it as the high grade super unleaded fuel that improves performance in our cars, its exactly the same, and with light cardio of 30-45 mins over an extended period of time, (minimum of 8-10 weeks.) You must have essential fats as the fats in the diet, every time they are injested they are utilized straight away for bodily functions, structural repair and metabolism Bear in mind the extra fat calories are inside the meats even lean chicken breast still has a tiny amount of fat grams. To a better body, Theo Handen
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