The following article by John Alvino “Fat Loss Tip To Avoid Weight Gain” brings out some great points about dieting. John, the producer of “How To Get Ripped Abs”, answers the age old question ”why do so many dieters rapidly regain the weight that they have lost on calorie-restricted diets”. In our low calorie diets many of us have experienced the fast initial weight loss followed by the “plateau” where we get stuck at a specific weight then this is followed by the dreaded fast rebound in weight gain. In this article John Alvino tells you how to avoid this.
Fat Loss Tip To Avoid Weight Regain
If you want to lose body fat as fast as possible, there are a several obvious things you absolutely must do, in addition to some things that are not so obvious. In this article, we will discuss one of the not-so-obvious necessities for maximal fat loss. This one tip can make a huge difference in your bottom line results. Unfortunately, it typically goes unnoticed by most dieters.
Research has proven that during calorie restriction, dieters experience a decrease in physical activity. This is no secret to an experienced fat loss coach. However, although many dieters experience the energy zapping effects of dieting, they are unaware of the direct correlation.
This is a serious problem because when you start to move less, you will burn fewer calories and slow your metabolism. If you are to lose fat effectively and keep it off for life, you must consciously push yourself through the fatigue and stay active. If you don’t make this effort your weight loss will slow down DESPITE a low caloric intake.
This is also one of the main reasons why so many dieters rapidly regain the weight that they have lost on calorie-restrictive diets.
This reduction in energy levels is simply part of the body’s “survival response”. In order to survive a state of calorie deprivation, your body will want to burn less fuel in order to conserve its energy reserves.
You see, your body doesn’t know whether you are intentionally reducing calories to better fit into your bathing suit, or you are entering starvation mode due to a life threatening famine. So this metabolic slowdown is actually a safety precaution that could save your life in times of famine – but in this modern day and age, the same physiological phenomenon turns out to be every dieter’s biggest nightmare.
If you always go about your fat loss goals by following low calorie diets, I’m sure you experience fast initial weight loss followed by a plateau, and lastly followed by a swift rebound in your weight. This plan will give you a false sense of “success” initially. Then you will regain all of your weight (and then some) before you begin this process all over again.
When you want REAL, sustainable results, you’ll need a completely different plan. In order to achieve permanent fat loss, you MUST burn off your body fat with higher levels of exercise (both resistance training and intervals) in addition to following a nutritional plan consisting of clean food.
Some people claim to have real-life stories of dieters losing weight without exercising. Although you can lose weight by dieting alone, you will never truly transform your body.
Dieting alone leads to substantial losses in lean muscle tissue. This means a significant portion of your weight loss is coming from losses in muscle rather than fat. This is obviously not your goal. Furthermore, losing this metabolic stimulating muscle mass will actually slow down your metabolism considerably, making future fat loss and maintenance of your fat loss virtually impossible.
So if you want to transform your body once and for all, follow this advice. Diet moderately and burn your fat through a well-designed training routine. This way, you will be energized instead of exhausted, satisfied instead of hungry and fit instead of “skinny-fat”. Now get moving towards your new body!
About John Alvino: John Alvino is a world renowned fitness expert who is known for his ability to help people lose body fat as fast as humanly possible. He has trained thousands of clients during his 16 years as a Strength & Conditioning Specialist, including professional athletes, fitness models and regular men and women.
He is an advisor and regular contributor to Men’s Fitness magazine. His trademarked How To Get Ripped Abs workouts have been featured multiple times in Men’s Fitness and has helped thousands of men and women around the world lose fat, and get lean in record time. For more information on the How To Get Ripped Abs workouts, please visit HowToGetRippedAbs.
For a Free Fat Burning Workout Program and meal plan click on this link Free Fat Burning Workout Program.
The following article “Best Weight Loss Tips From Your Mom!” by John Alvino creator of How To Get Ripped Abs contains excellent information on “how” you eat can affect your body fat. The rate you eat can actually affect your weight loss. He also points our that certain foods force you to intake calories at a slower pace helping your weight loss program. The following is John’s article which will help you in your get ripped program and developing those 6 pack abs.
Best Weight Loss Tips From Your Mom
My mom always told me to sit down and eat my food slowly. So just like any other defiant teenager, I stood tall and inhaled my entire meal as fast as humanly possible. Although I hate to admit it after all these years, my mother was actually giving me very good sound fat loss advice – and good eating habits too.
Some of you might be surprised to hear that the rate at which you eat can affect your body fat. In fact, new research has recently proven that overweight people tend to eat more quickly and also eat more food per bite.
This research confirms findings from earlier studies, which found that eating slowly leads to decreases in total food intake. In other words, the more time you take to eat, the fewer calories you are likely to consume. And conversely, the more quickly you eat, the more calories you are likely to consume.
But that’s not all! Research has also shown that you can use this phenomenon to achieve even greater fat loss results. There are several foods that either force you to eat more slowly, or force you to eat fewer calories. Adding some of these foods to your daily routine is a very smart fat-burning nutritional technique.
Foods that force you to intake your calories at a slower pace include:
- Foods that have a high fiber content will make you feel full more rapidly. Examples are vegetables such as green beans, cauliflower, asparagus, spinach, etc.
- Foods that have a high water content will also make you feel full more quickly. Some examples are fresh fruits such as berries, melons, apples, and pears. Others are cooked whole grains such as barley, brown rice and oatmeal. These grains absorb a lot of water during the cooking process, which causes them swell up. This increased volume helps you feel full more quickly, and thus you don’t need to eat as much of it before you feel satisfied.
- Foods with a high chew requirement will make you eat more slowly. Even if you try to eat these foods fast, you simply can’t because it takes so long to chew them thoroughly. Examples of foods with a high chew requirement are fibrous vegetables such as cabbage and broccoli.
- Foods with low binge potential such as high fiber vegetables, lean sources of protein and legumes are also good to eat, since generally, you will get tired of eating them before you can overeat!
Based on these studies’ findings (along with years of my own empirical evidence), I have come to the conclusion that you should avoid drinking ANY beverage that contains calories (with the exception of an occasional protein shake, while on an accelerated fat loss program). You heard me right – liquid calories should to be avoided! This includes drinks such as sodas, flavored coffees and fruit juices. Believe it or not, liquid calories are some of the biggest sources of excess and hidden calories.
“Eat your food slowly!” Ah, I can still hear my mom yelling at me from across the kitchen table, in a vain attempt to teach me proper table manners. Her words fell on deaf ears then. But now, I am convinced that she was right all along. So go slow at the table so you can go fast towards your fat loss goals!
John Alvino is a world renowned fitness expert who is known for his ability to help people lose body fat incredibly fast. He is the creator of the ”How To Get Ripped Abs” program, which provides you with the blueprint for getting a great set of six pack abs and a lean body without having to endure long boring workouts, crash diets or expensive supplements. Learn how to get rid of that stubborn fat TODAY by visiting How To Get Ripped Abs.
If How to Get Ripped Abs by John Alvino is too tough for you to start but want something that can help you put on a few pounds of muscle while taking off fat you should try the 10/10 Transformation by Chad Waterbury
I have enjoyed all of Chad Waterbury’s workouts and writing. I own his book Muscle Revolution and have to say that the muscle building workouts in there are the best I’ve ever seen. Chad Waterbury is ahead of the curve when it comes to strength and Mass development in athletes and bodybuilders. He puts out excellent workout programs with his state of the art theories on muscular development and recovery. He’s been the new guy on the block for the last couple of years but has been gaining notoriety quickly because his programs do something very important. They produce real and noticeable results!
Before I continue let me give you a quick bio from his website so you know this isn’t another run of the mill trainer:
Chad Waterbury is a neurophysiologist and author.
His training methods are used by a wide range of athletes, bodybuilders, models, and fitness enthusiast.
Chad is the director of strength and conditioning at Rickson Gracie Int. Jiu Jitsu Center in LA.
Chad is a regular contributor to the T-Muscle bodybuilding website.
Chad has a master’s degree in physiology from the University of Arizona.
Chad’s focus there was on the neurophysiology of human movement and performance. This lead him to make radical changes in the way he trains competitive athletes. His workouts are now shorter and faster, producing superior results in strength, power, and muscular development.
His eBook, the 10/10 Transformation, is a remarkable triumph of new muscle technology put to work. It’s designed to have you gain 10 pounds of muscle and lose 10 pounds of fat in 12 weeks. Your body weight will be exactly the same but you will look completely different by shedding a few inches off of your waist and adding 10 pounds of pure muscle to your physique. If you can shrink the waistline while beefing up the upper body you will be amazed at the difference you can make in your appearance.
The 10/10 Transformation by Chad Waterbury has several elements that appealed to me. As a fitness enthusiast I am always looking for a great routine that will give real visible results. Standard routines and diets are just plain boring. The 10/10 mixes everything up with challenge and change throughout. It includes a daily diet, daily workout routine, supplement regime, and tips for success. It is a very easy program to follow but you must be ready to commit yourself to some grueling workouts. The program divides itself into four separate three week programs. Your body will not be able to fully adapt to this which means you will get steady results for the entire 12 weeks. The first three weeks is fat loss, followed by 3 weeks of muscle gain, 3 more weeks of fat loss, and a final 3 weeks of muscle gain to add the finishing touch to your body.
By focusing exclusively on either fat burn or muscle gain during each 3 week period you can maximize your results, keep your body off guard, and keep your mind fresh without getting bored. During the 3 week body fat phases you will do 3 full body workouts during the week which vary the rest, rep, and the load of the weight. I did those on Monday, Wednesday, and Friday. They only take about 35 minutes but you will be in a full sweat and exhausted at the end. These workouts build muscle and burn fat. You do need to have a bit of conditioning under your belt to tackle these workouts because they will kick your butt. The other two days of the week you do a 20 minute HIIT cardio session. Total time spent in the gym is about 3 hours during the entire week. That’s not much time to drop 5 pounds of fat and get stronger at the same time!
During my initial 3 weeks I was a bit loose on the diet having 3-4 cheat meals per week rather than the prescribed 2 (yes you get to eat cheat meals, pizza for me!) At the end of the first 3 weeks I lost 1 inch off of my waist while gaining 2 pounds on the scale. I have found that every inch off my waist equates to 4-5 pounds of fat so I lost about 4 pounds of fat and gained 6 pounds of lean body weight. The difference in my physique was dramatic. You might be thinking that is a lot of mass to gain but I started using creating during that 3 weeks and typically my muscle cells volumize and I gain exactly 6-7 pounds once it is in my system so it was right on target. I lost close to 5 pounds and my muscles had more volume from the creatine.
I went right into the muscle building phase which is a nice change of pace. Waterbury uses something very radical called HFT or High Frequency Training. I trained each muscle about 5 times per week. The weight, reps, sets, and rest periods are changed up each workout so it keeps your body guessing and allows the separate pathways in the muscles time for recovery. I gained a stunning 8 pounds in 3 weeks. I was really sore the first week but got used to it. Part of my success was sticking very close to his diet which recommended a heavy amount of BCAA’s during the entire 3 weeks. High protein, supplemented BCAA’s, and rigorous workouts for 3 weeks put slabs of muscle on quickly. There are no cardio workouts during the 3 weeks because the body needs all of it’s time for rest.
After those 6 weeks I already had a big transformation in my body so the book was already well worth the price. I completed the transformation and can tell you it lives up to its name. The initial 3 week fat burning program is so effective that I have used that segment alone 3 more times during the course of the year when I want to drop 5-6 pounds quickly and gain some muscle.
If you’re looking for something that is extremely effective for fat loss and muscle gain then I highly recommend the 10/10 workout. The diet plan is simple to follow and easy enough for someone that doesn’t have any time to cook or prepare meals. It lays out every detail in this 1 simple book and leaves nothing to chance. The other thing I liked was you will now have 4 routines that you can use at anytime. If you want to lose fat you can pull out one of the two fat burning workouts or on the flip side gain muscle with one of the two 3 week muscle gaining routines. Look for more great work from Chad Waterbury in the future. In the mean time you can try his 10/10 Transformation here.
10/10 Transformation by Chad Waterbury
If you have seen the recent pictures of K-Fed’s weight gain you now know what a Hollywood lifestyle can quickly do if you don’t care of yourself. Kevin Federline has obviously been very “well fed” lately sipping on his vodka tonics by the pool and late night trips to Jack and The Box. I really can’t say that I feel bad though because he is scraping by on $20,000 a month support checks from Brittany Spears. It might be hard for most people to get motivated if they had a free 20K coming in every month. While stretching his money to make the most of it his waistline has been ever expanding and growing daily. His rapid gain of weight has Federline in the tabloids with the paparrazi trying to get pictures of him wherever he goes.
K-Feds before and after picture leaves a lot to be desired as you can see he is very fat now but at least he is getting some exercise here with a round of golf (actually he might be taking a golf cart and sipping gin and juice)
K-Fat is now looking to become K-Fit with his recent signing on to Celebrity Fit Club. Kevin Federline has a chance to redeem himself and burn that belly fat. The new season starts on February 14th on VH1. This gives him some more time to fatten up for the show. Constantly being the butt of the K-Overfed jokes has inspired him enough to join the show with his ex Shar Jackson. Sometimes all you need is a little public humiliation from the press to finally shape you up.
The K-Fed weight gain program will be coming to a halt and perhaps he will get his abs back. Let’s not be too harsh on the guy though because let’s face it – America itself is approaching a 40% obesity rate. Many of us have fallen into the trap of fast food and late night Ben and Jerry’s while watching television including myself.
If you recently let yourself gain too much fat and want to get off of the K-Fed Weight Gain Program but you don’t have the luxury of going on Celebrity Fit Club I’ll give you a few free tips to help get you on your way.
Bodyweight Exercises are the Best
A great way to get fit quick burn off that K-Fed Weight is to do bodyweight exercises like pull ups, pushups, split squats, jumping jacks, mountain climbers, and squat thrusts. Set up intervals where you go from one exercise to another without rest and go for 15 minutes straight. This will work every muscle in your body, burn fat, and increase your metabolism for fast fat loss. This is how the US Marines do it and I still use them to stay in shape today. If they work for getting the worlds finest fighting force in condition it can work for you. Do boot camp style workouts at home and see what it does for you.
K-Fed listen up!
Six Meals a Day
This doesn’t mean you need to sit down to an entire meal but means you need to eat something 5 or 6 times per day to keep your metabolism high and healthy. Three healthy meals and three healthy snacks is plenty. Snacks like vodka tonics by the pool are part of the K-Fed weight gain plan and should be avoided. Jack in the Box should never be part of your diet but treat yourself once a month if you really love it.
Stop Meeting Jack For Lunch.
Get Your Sleep and Party Less
When we overwork our bodies and fill them with loads of toxins like vodka tonics and cigarettes we create a chemical dump in our body that stores fat rather than burning it. A lack of rest and not yourself sleep will cause a rise in the hormone cortisol. Cortisol eats away at muscle tissue and is responsible for putting fat around your waistline. So even though a person may not be eating that much when they are partying they can create the perfect hormonal storm for fat gain. Get plenty of sleep and rest and use antioxidants like vitamin C and green tea to help detoxify your body.
Use these simple techniques to start to reverse the K-Fed weight gain in your life. Take up your own fitness challenge and get the body you want. There are two programs I suggest if you want to truly shape up and make a difference. For the hardcore athlete that wants to get ripped fast I suggest How to Get Ripped Abs by John Alvino. If you are out of shape this program may be too hard for you so I suggest Turbulence Training for an awesome 3 day per week program. If weight training and having ripped abs isn’t your thing but you want to lose fat I suggest Fat Loss 4 Idiots which has simple rules for fat loss and a meal generator that will create your daily menu. Step up and start losing weight today. Fat loss is easy when you follow a good plan!
Kevin Federline come to our website Gain Muscle Mass to pick up some great exercise tips for abs.
If you have been following my How to Get Ripped Abs Review you noticed that at week 5 I stopped. I had to travel for business and ended up getting sick. I found that sinusitis was causing me the really bad headaches and giving me that run down feeling. I’m back to perfect health but now 4 weeks out of the gym so I need to ramp myself back in over the next couple of weeks. How to Get Ripped Abs is the most demanding workout I’ve ever done. I lost 12 pounds of fat in 5 weeks without cutting calories and I admit I added several cheat meals. John Alvino the author told me to stop doing that if I wanted a better transformation but pizza called a few times. The results for 5 weeks were great though. I’ll be ready to workout at that intensity again in December but I have to admit that getting ripped in the middle of winter isn’t something I normally do. I can’t show off my ripped abs and chest on the beach here in New England so I’m going to focus on dropping about 10 more pounds and then focus on mass building until March. The first week of March I will start How to Get Ripped Abs again from week 1 which will bring me to optimal and ripped condition for June 1st – which still leaves another month of cold weather if you live in New England.
Visit our new site http://www.gain-muscle-mass.net/ for reviews on some of the best mass building workouts, supplements, and free tips on leaning up and getting bigger. If you are like me and want to spend the winter gaining muscle mass check out some of the muscle building programs http://www.gain-muscle-mass.net/Muscle_Training_Programs.html
If you want to gain muscle and get ripped at the same time I suggest sticking with How to Get Ripped abs by John Alvino. It is a complete system that not only rips you to shreds but gets your muscles into condition making you look hard and lean when the body fat drops off.
I’m glad this 4 week lay off is over. Back to the gym!
If you have been following my How to Get Ripped Abs Challenge you will notice a 3 week absence of posts. I had a trip to New York City for work and ended up getting run down and sick. I wasn’t feeling that good for a couple of weeks so I and I wanted to make sure I was at 100% before getting back to the program. How to Get Ripped Abs is a very challenging workout program so it’s tough to even think about doing these workouts with a cold.
I had a very successful 5 initial weeks on the program losing 12 pounds of pure fat and already transforming my physique to a degree. The good news is that even with a 3 week layoff I did not gain any fat back around my waist or weight on the scale. I attribute this to the fact that the fat I lost was from eating plenty of calories and really tough workouts so my metabolism was never slowed down. Many people gain weight back quickly after losing it but on the How to Get Ripped Abs program you will find that it is permanent weight loss. I should have hit the gym a few times during the last week but then I got myself out of the habit of working out. I will be going at it full speed again starting tonight.
How to Get Ripped Abs is perfect for anyone that wants to drop a lot of body fat or just needs to drop that last stubborn 8-10 pounds that won’t come off. It will melt it off faster than you ever thought imaginable. If you are into mixed martial arts or wrestling it will even get you into the ultimate physical condition to compete in your sport. I’m looking forward to getting back to it and losing my last 20 pounds. How to Get Ripped Abs is the only system you ever need to drop fat and get in shape!
Today is day 33 on my How to Get Ripped Abs challenge and I’m happy it’s Friday. I hit cardio today at the gym pushing hard on the elliptical. John Alvino suggests doing very specific high intensity interval training workouts for the best method of fat loss. It has always been my preference to use HIIT and it always works great for me. I much rather spend only 12-20 minutes doing cardio rather than boring 45 minute sessions everyday. There is a great variety of cardio workouts to choose from and each one has specific work intervals and rest intervals. I’ve been doing mainly the jump rope and elliptical workouts but will be taking a break from jump roping due to my calf injury. I’m still just a bit too heavy for jumping rope and it puts quite a bit of stress on my joints. I was still doing it because I liked the challenge but a pulled calf muscle wasn’t something I was expecting.
My diet went well today. I do need to stock back up on some groceries though as I’m lacking variety and eating some of the same things over and over. It’s time to break out John Alvino’s recipe book that he includes in How to Get Ripped Abs to get some additional healthy meal ideas. The How to Get Ripped Abs system includes everything you could possibly think of to insure success on the program. All you have to do is follow the plan from day 1 to day 84. I’ll get a good night rest tonight and be ready for my third gym workout on Saturday.
Today is Thursday day 32 on my How to Get Ripped Abs challenge. How to Get Ripped Abs was written by John Alvino who has a gym down in N.J. where he specifically focuses on training athletes. This program is really great for athletes looking to get into incredible condition while getting stronger and leaner. I have found the workouts extremely challenging but I love how hard I have to work to get through them. When you see your body changing so quickly in the mirror it just inspires you to look forward to the next grueling workout. If you have a great work ethic and want to see changes every single week I would recommend this for rapid change.
Since I pulled my calf muscle on Tuesday I decided to give my body a break today and skip cardio. I want to make sure I’m fresh for my third gym workout for the week and I don’t want to risk hurting it more doing cardio so I’m going to give it 1 more day rest and then do cardio on Friday and my gym workout on Saturday. Today I have been able to walk on it without noticing it but it is still tight if I push up on my toes. I stuck to my diet all day and since I’ve been losing 3 pounds a week I’m not worried about missing the 2 cardio workouts. I will probably only end up with a 2 pound loss for the week but that is fine because that is still excellent speed.
How to Get Ripped Abs has kept my in a nice structure to follow and as look as I don’t get off the path it will all be worth it when I see my end results in week 12.
Today is Wednesday day 31 on my How to Get Ripped Abs challenge. This program by John Alvino is like nothing I have done before. These aren’t casual gym workouts where I go get a workout in. This is pure hard work and it requires some mental toughness to get through the workouts. The upside of sticking with it though has been a consistent 3 pounds of fat lost per week while eating plenty of food and not having to cut any calories.
Yesterday I pulled my calf muscle jumping rope when it cramped up so tight that it actually strained the muscle. Today it feels tight and is a little painful but I’m able to walk without limping. With a good warm up I was able to do my regular workout in the gym without it even bothering me. How to Get Ripped Abs includes a good warm up and joint alignment and prep to get your body ready for the workout. It’s especially important in this system to do the warm ups. I was able to push myself 100% right to the end again but the ab exercises are still quite difficult for me and I have a hard time getting over 8 reps on any of them. In Phase 2 he introduces several variations of the plank which really puts a heavy stress on the core and abs. I’ve never really done these type of exercises before and they are really tough at the end of the work out.
I had a buffalo chicken salad for dinner, eggs with potatoes for breakfast, a turkey sandwich on Ezekiel bread for lunch, and a protein drink. I still wasn’t hungry enough to eat 5 meals so I drank a little more protein prior to going to bed. How to Get Ripped Abs has a very precise meal plan that is specific to your own bodyweight in calories and meals. So far I haven’t spent a single day or hour hungry. It’s more of a challenge to get all of the food in during the day and always being full. You don’t hear that very often when someone is losing weight as fast as I am.
Today is Tuesday day 30 on my How to Get Ripped Abs challenge and a busy work day so I didn’t get all of my meals in today. I ate a late breakfast of 3 whole eggs, with 6 egg whites scrambled with a ¼ cup of fat free cheese, and 2 pieces of Ezekiel bread toasted. This filled me up for nearly 4 hours and I had to make myself get up and eat my next meal which took me up until about 5pm for my next meal. I needed to workout so I had a quick scoop of protein powder.
I went outside to do my jump rope workout and something went wrong. I was 1 minute into the jump roping and my right calf cramped up really tight and I had to stop. It was one of those cramps that seizes up so hard that it leaves you sore and tight for a while. It’s 7 hours later and I’m still limping around. Needless to say my cardio workout was shot today, can’t really count 1 minute. I did some massage and stretching and I am pretty sure I will be fine for my workout tomorrow at the gym. This is the first time I have cramped up on the program and I am pretty sure that it had to do with me not getting my meals and nutrients in for the day and enough water.
On my How to Get Ripped Abs program I do 3 cardio workouts a week and I try to make one of them the jump rope session. This is the first time this happened. I’ll stay on the elliptical on Thursday and Saturday and then next Tuesday give it another shot. I’ll make sure to warm up and stretch a bit prior.
I ended the day with only 4 meals. A good chicken Caesar salad to fill me up for dinner but I know my total calories fell short today. Tomorrow I will force myself to get them all in especially in the morning because I need the first 2 meals of the day with the complex carbs to give me energy for my workout in the gym. I’m already looking forward to my Wednesday workout as I march on in the How To Get Ripped Abs 84 Day Challenge.
