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Fat loss is one the most frequent goals among individuals at any given gym. However, many individuals take approaches to lose body fat that are not sustainable and as a result many fail to reach their fat loss goals. Below are seven science-based tips to help structure an effective fat loss plan.

TIP #1: Diet at an appropriate rate

Most people try to lose as much bodyweight as quickly as possible. However, this may not be the most effective approach to maintaining muscle mass while dieting. Studies have shown that losing more than 1% of your bodyweight a week can result in a greater reduction of muscle mass, strength and anabolic hormones when compared to losing 0.5-1% of your bodyweight a week. (1-3). This means that if you weigh 200 pounds, you should be looking to lose around 1-2 pounds a week to maximize muscle retention while dieting.

TIP#2: Use a flexible approach

Many individuals significantly restrict food choices or follow a set meal plan while dieting. While this may work in the short term, it is not sustainable long term. Dieting flexibly has been shown to be associated with a lower BMI than a rigid dieting approach (4). In addition, a correlation was found between a rigid dieting approach and overeating (5). Rigid dieting has also been shown to lead to an increased prevalence of eating disorders (4). When dieting, use a flexible approach of tracking macros rather than following a meal plan, and avoid complete elimination of foods or food groups – as long as you don’t have any medically diagnosed dietary restrictions.

 

TIP #3: Eat adequate protein

Protein is important for muscle recovery. It can also help you feel full while dieting (6). Protein needs may be increased in someone who is dieting, training hard, and very lean (7) – however, many individuals overdo it with the amount of protein they consume while dieting. In reality, a protein intake of 1 gram per pound is adequate for most individuals attempting to maintain as much muscle mass as possible while reducing body fat. Individuals who are significantly overweight may want to lower this number slightly, while individuals who are very lean and training hard may require slightly more. Bottom line: a 1 gram of protein per pound intake is a good place to start for most people who are looking to lose body fat while maintaining muscle mass (3, 7).

TIP #4: Don’t eliminate carbohydrates or fat

It’s common for most people to significantly restrict or even eliminate fat and/or carbs while attempting to lose weight. However, removal of carbohydrates can decrease performance during a workout, which may lead to increased muscle loss while dieting (3). Furthermore, eating high-fiber carbohydrate sources can help you feel full while dieting. On the other hand, very low dietary fat intake can have adverse effects on anabolic hormones and potentially contribute to greater muscle loss (3). If you’re looking for maximal retention of muscle mass while dieting, don’t eliminate carbs or fat.

TIP #5: Keep food as high as possible while still making progress

Dieting results in a number of physiologic changes, including metabolic adaptation to the reduced caloric intake and caloric deficit (8). This leads to plateaus in weight loss along the way. Many people panic when weight loss plateaus. What they don’t realize, however, is that plateaus are normal and weight loss is often not linear – just because you lost two pounds last week doesn’t necessarily mean you will lose that amount next week. By keeping food intake as high as possible while still making appropriate progress, you will have room to pull back food later, if needed, and reduce your chances of getting to a point that is absolutely miserable due to an extremely low caloric intake.

TIP #6: Don’t stress over the small details

Most people sweat over a lot of small details trying to lose fat. However, many of these small details aren’t worth worrying about. For example, many people restrict carbs or don’t eat after a certain time. Yet a recent study actually reported more weight loss when a majority of carbs were eaten at night (9). This doesn’t necessarily mean that eating all of your carbs at night is better, of course. A better approach is to spread your carbs out throughout the day and not worry about eating them after a certain time. Another detail others stress about is meal frequency; yet long-term studies on meal frequency and weight/fat loss have been inconclusive (3). Based on the available data, macronutrient and caloric intake appears to have a significantly great impact on weight loss/fat loss than differences in meal frequency. Meal timing – precisely what and when to eat post-workout is another one of those details. However, recent studies have shown no effect of a post-workout shake taken immediately after a workout when macronutrient intake is equal throughout the day and athletes are not training fasted (10, 11). If athletes are training fasted, a post-workout shake may be more important.

TIP #7: Supplements will not make up for a poor diet

We’re not telling you supplements are worthless. But taking an excessive amount of supplements won’t make up for inconsistent nutrition and training habits. (3). Instead, focus on eating a variety of foods from all food groups, hitting your macronutrient/calorie numbers, and being consistent with your diet rather than looking to supplements to magically solve all of your fat-loss problems.

References:

  1. Garthe, I., et al., Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. Int J Sport Nutr Exerc Metab, 2011. 21(2): p. 97-104.
  2. Mero, A.A., et al., Moderate energy restriction with high protein diet results in healthier outcome in women. J Int Soc Sports Nutr, 2010. 7(1): p. 4.
  3. Helms, E.R., A.A. Aragon, and P.J. Fitschen, Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr, 2014. 11: p. 20.
  4. Stewart, T.M., D.A. Williamson, and M.A. White, Rigid vs. flexible dieting: association with eating disorder symptoms in nonobese women. Appetite, 2002. 38(1): p. 39-44.
  5. Smith, C.F., et al., Flexible vs. Rigid dieting strategies: relationship with adverse behavioral outcomes. Appetite, 1999. 32(3): p. 295-305.
  6. Westerterp-Plantenga, M.S., S.G. Lemmens, and K.R. Westerterp, Dietary protein – its role in satiety, energetics, weight loss and health. Br J Nutr, 2012. 108 Suppl 2: p. S105-12.
  7. Helms, E.R., et al., A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. Int J Sport Nutr Exerc Metab, 2014. 24(2): p. 127-38.
  8. Trexler, E.T., A.E. Smith-Ryan, and L.E. Norton, Metabolic adaptation to weight loss: implications for the athlete. J Int Soc Sports Nutr, 2014. 11(1): p. 7.
  9. Sofer, S., et al., Greater weight loss and hormonal changes after 6 months diet with carbohydrates eaten mostly at dinner. Obesity (Silver Spring), 2011. 19(10): p. 2006-14.
  10. Aragon, A.A. and B.J. Schoenfeld, Nutrient timing revisited: is there a post-exercise anabolic window? J Int Soc Sports Nutr, 2013. 10(1): p. 5.
  11. Schoenfeld, B.J., A.A. Aragon, and J.W. Krieger, The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. J Int Soc Sports Nutr, 2013. 10(1): p. 53.

The post 7 Nutrition Tips for Effective Fat Loss appeared first on FitnessRX for Men.

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By: Peter Fitschen
Title: 7 Nutrition Tips for Effective Fat Loss
Sourced From: www.fitnessrxformen.com/nutrition/tips/7-nutrition-tips-for-effective-fat-loss/
Published Date: Fri, 11 Sep 2020 11:15:02 +0000

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Mens Health

The Case for Competing as You Age

Published

5 days ago

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May 31, 2023

By

495741972 screen shot 2022 09 01 at 2 33 50 pm 2

By Marc Lobliner

CMO Tigerfitness.com

All of you reading this, from the 20-year-old single guy to the 50-year-old married guy, don’t lose that competitive edge. Do epic sh*t and stay young mentally and physically – COMPETE!

As you can see on “Ronline” and as many of you may know, yours truly competed in this year’s New York Pro. My prep for the Chicago Pro and Tampa Pro were cut short last year by skin cancer and a minor bout of rhabdo. As I look back, my cancer-removal surgery wasn’t recovered enough to compete in the Tampa Pro, so it was a blessing that I didn’t.

After the Tampa Pro drop, I told the world I would not compete again. I felt like a failure, like I wasn’t meant to stand onstage next to these amazing pros. I felt like God was sending me a message.

I misinterpreted what God was telling me.

The Bible is full of tests from God. As I thought it over, this was a test. I was blessed to earn an IFBB Pro Card and the thing about IFBB Pro Card is that they don’t mean a damn thing if you don’t use them. Cancer changed my entire outlook on life, and this was my second round with it. My mindset is different, and I cherish every moment I get to reside on this earth.

But still, with multiple businesses, three kids, a wife, and hundreds of kids I coach daily at Legacy at Carbon … what is the point?

Competing as you age is all about mindset. If you don’t use it, you lose it, and that savage beast that helped YOU build your career, buy a house and be a kick-ass father will soon shrink down to a kitten just getting by. Challenging yourself develops a mindset and makes you uncomfortable. Some simulate this “suck” by taking ice baths, fasting, or simply training hard.

I do all of this, and it’s not enough.

I need to go head-to-head with someone. I need to CHALLENGE greatness and win or lose, I want to fight. This is why I loved boxing – you have two big-ass men trying to beat the hell out of one another. This is primal and men need primal sh*t. Men have become weak in this modern, EASY day in age and in my opinion, part of it is because of the convenience society. We don’t even get out of our cars to get our b*tch-ass lattes from Starbucks, we use the drive-thru! To balance this out, we must fight, and we must compete!

And beyond this, I want my kids to know that if you set goals and work for them, you might not win, but you will kick ass. I want my kids to know that their father is a badass, a hard worker, and a COMPETITOR!

All this needs to have an asterisk that we MUST preserve our health. Bodybuilding is an enhanced sport, and all of this means nothing if you’re dead. Keep your goals in perspective, get your blood work done and LISTEN TO THE RESULTS AND ADJUST every 6-12 months or even more often and supplement wisely. I recommend Ambrosia Nektar, Nattokinase (4,000-8,000 FUs per day) to keep things in check – WE STRESS THE HELL OUT OF OUR BODIES! Heart health and organ health are numero uno! No use looking dry and hard if the reason is rigor mortis.

495741972 screen shot 2022 09 01 at 2 33 50 pm 2 1

WE SHOULD ALL COMPETE IN SOMETHING NO MATTER WHAT THE AGE!

Adult softball, basketball, pickleball … get off your ass and COMPETE! Here are some reasons why!

1. Health benefits: Participating in sports or fitness competitions can improve your overall health and well-being, regardless of your age. Exercise can help lower your risk of chronic diseases, increase your strength and flexibility, and improve your mental health. By having a constant competition or GOAL at the end of the rainbow, you will be exercising for a purpose and not just because of habit and obligation. Training in turn will be more fun, harder and with a purpose!

2. Personal growth: Competing can challenge you to push past your limits and achieve goals you may not have thought possible. It can also give you a sense of accomplishment and pride, which can boost your confidence and self-esteem. Mental health is everything and this will make you a better employee, better father and husband and better MAN!

3. Role model: By competing at an older age, you can serve as a role model for younger generations and inspire them to stay active and pursue their passions. This is the MAIN REASON that I compete, to set an example for my kids and the kids that I coach.

4. Experience: As an older competitor, you likely have more life and competition experience than younger competitors, which can give you an edge in terms of strategy and mental toughness. While they might have a couple of steps on you, you can compensate for this by outsmarting them.

5. Community: Participating in competitions can introduce you to new people and help you build a sense of community with others who share your interests and passions. All my friends are from work or bodybuilding, and the IFBB Pro community is one like no other.

All of you reading this, from the 20-year-old single guy to the 50-year-old married guy, don’t lose that competitive edge. Do epic sh*t and stay young mentally and physically – COMPETE!

https://www.tigerfitness.com/

Instagram @tigerfitness

Instagram @marclobliner

Twitter @MarcLobliner

YouTube: Tiger Fitness

The post The Case for Competing as You Age appeared first on FitnessRX for Men.

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By: Team FitRx
Title: The Case for Competing as You Age
Sourced From: www.fitnessrxformen.com/interviews/the-case-for-competing-as-you-age/
Published Date: Wed, 31 May 2023 12:38:16 +0000

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Mens Health

POWER SMITH MACHINE DUAL SYSTEM UPPER

Published

5 days ago

on

May 31, 2023

By

Screen Shot 2023 05 31 at 8.26.17 AM
FREE-WEIGHT

HIGH PERFORMANCE

MULTIPLE WORKOUT MACHINE: FROM INCLINED BENCH PRESS TO SHOULDER PRESS

The Panatta Power Smith Dual System Upper is an innovative machine made to perform thrust movements of the upper limbs, with independent load and along a particular convergent trajectory that amplifies the range of motion if compared to the traditional Smith Machine for an efficient work and ensuring total safety. The inclination adjustment of the backrest allows thrusting on different movement levels, switching the main focus from high pectorals to delts and trapezius. The height and depth adjustment of the seat and the wide range of the thrust units allow the correct use to users of all sizes and features, while the footrests give stability by enabling the person to have the correct lower back posture when performing the exercise and avoiding forward slippage of the pelvis. Safety is ensured by the hooks on the push carriages, which can be engaged and disengaged with a simple twist of the wrist, allowing them to easily position at different heights even if the set or repetition cannot be completed.

The Power Smith Dual System Upper creates different movements depending on inclination level of the backrest, going from a minimum of 40° to a maximum of 80° with steps of 5° for a total of nine different angles.

• LOWER POSITION (Bench Incline 40°):

Creates a thrust movement on an inclined bench, with a flexion/adduction of the shoulder and simultaneous extension of the elbow; the clavicular portion of the pectoralis major (high chest), the anterior portion of the deltoid and the triceps are mainly activated.

• UPPER POSITION (Bench Incline 80°):

Creates the overhead extension movement like the classic slow forward, with an abduction of the shoulder and simultaneous extension of the elbow involving the deltoid (mainly the anterior and lateral bundle), the upper trapezius and the triceps.

For all the other inclination angles, muscle activation will gradually shift from the high chest to the deltoids and trapezius as the bench inclination increases.

DISCOVER MORE

www.panattasport.com

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The post POWER SMITH MACHINE DUAL SYSTEM UPPER appeared first on FitnessRX for Men.

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By: Team FitRx
Title: POWER SMITH MACHINE DUAL SYSTEM UPPER
Sourced From: www.fitnessrxformen.com/training/power-smith-machine-dual-system-upper/
Published Date: Wed, 31 May 2023 13:55:07 +0000

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Mens Health

CogniSport®

Published

2 weeks ago

on

May 24, 2023

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495713365 hi tech cognisport 60ct bottle 768x1024 1

By Bryan Hildebrand

Senior Editor, Hi-Tech Pharmaceuticals

CogniSport® is a unique combination of botanical extracts and nutrients that support cognitive function, mental focus, and overall visual health. The ingredients in CogniSport® are well studied and have been found to provide tremendous benefits, including support for concentration, motivation, mental focus, and reaction time. In addition, CogniSport® can enhance mood and well-being as well as lower cortisol levels to reduce the effects of stress. There are also several ingredients found in CogniSport® not found in any other focus or electronic gaming product.

With the addition of Visual® 2020 to the formula, CogniSport® provides support for optimal visual performance by supporting the ability of the eyes to filter high-energy blue light – from laptops, cell phones, and other blue-light sources. Visual® 2020 also supports visual function under bright light conditions such as the basketball court, gym, football field and other outdoor pursuits.

The alkaloid profile in Thermo-Rx® is unmatched by any other Senegalia species due to its phenylethylamine content, as well as numerous other alkaloids and amines. Phenylethylamine is a sympathomimetic amine found in the leaves of Senegalia Berlandieri. Phenylethylamine also naturally occurs in chocolate, and is responsible for its effects on mood, appetite, and sense of well-being. Researchers believe that Phenylethylamine may be the cleanest stimulant ever studied. Its ability to stimulate the central nervous system without causing a nervous feeling or the “jitters” is remarkable. Phenylethylamine acts on alpha-receptors in the brain, as do norepinephrine and ephedrine. It is also believed by chemists and scientists in the industry to cause the release of dopamine in the pleasure-sensing areas of the brain.

While the idea of providing concentration may seem potentially foreign to bodybuilders and fitness athletes, nothing could be further from the truth. Winding down a day’s training and you still have a few exercises left. Plus, cardio. Plus, the drive home. Plus, dinner for the kids. The energy from pre-workout products have proven they can only take you so far. The clean, long-lasting focal energy found in CogniSport® provides a much longer source of energy and motivation to power even the hardest working athletes, moms and dads through the remainder of their day without that dreaded jitters and impending neurological crash associated with so many high-caffeine pre-workouts and weight-loss products that many use for energy in the gym.

The researched ingredients in CogniSport® have been found to provide huge benefits, including support for concentration, motivation, mental focus, and reaction time. The other side of this is the mood-enhancing properties it exhibits. Gamers, athletes, and students who have used it say it provides reductions in stress and an overall sense of well-being. There are also several ingredients found in CogniSport® not found in any other focus or electronic gaming product!

• Maintain a Mental Edge With High Demand, Rapid Sequencing

• Supports Mental Agility in Fast-Paced Sports

• Improve Reaction Times in Rapid Movement Environments

• Helps Reduce Stress in Physical Situations

The researched ingredients in CogniSport® have been found to provide huge benefits, including support for concentration, motivation, mental focus, and reaction time.

For more information, visit hitechpharma.com/products/cognisport

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The post CogniSport® appeared first on FitnessRX for Men.

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By: Team FitRx
Title: CogniSport®
Sourced From: www.fitnessrxformen.com/nutrition/supplements/cognisport/
Published Date: Wed, 24 May 2023 17:16:53 +0000

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