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| FAT LOSE |
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THE SECRET TO FAT LOSS
An athlete wanting to rip up and show muscle definition, a girl looking for a perfect hour-glass figure, and an overweight person trying to shed kilos of weight... What do they have in common?
They all want FAT LOSS.
Fat loss is not just weight loss. It is a scientific approach that targets burning off the excess body fat while preserving the lean muscle tissue.
A balanced fitness regime of regular intense exercise and a sports nutrition diet helps the body to develop its natural muscularity and strength. Stripping the body of excess fat reveals a muscular toned body that will give the ideal shape to both a male and female body.
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THE FAT LOSS KEY
The key to fat loss is to rev up the body's calorie-burning engine i.e. its basal metabolic rate (BMR). The BMR or basal metabolic rate is the speed at which the body burns calories 24 hours a day even at rest for all its internal functioning i.e. metabolism.
Accelerate your BMR and you speed up fat loss. 24x7.
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3 simple steps to accelerate fat loss:
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Jump-start fat loss: Intense Weight training Intense weight training is a powerful trigger for fat loss. Repairing the broken down muscle boosts the body's BMR, which remains high for as long as the muscle is being repaired. Regular cardiovascular training is a must to increase stamina, but it only increases fat-burning during training (1 hour of the day) whereas weight training increases fat-burning throughout the day (24 hours of the day), called as 'afterburn'.
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Rev up the BMR engine: Adequate Protein Adequate protein of first-class quality is the raw material for increasing muscle repair and BMR after weight training. If protein in the diet is not enough for muscle repair, weight training fails to lead to fat loss.
Often misunderstood to be for weight gain, protein is actually the lowest-calorie nutrient as most of its calories are used up during its own digestion and for the muscle repair.
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Shift to fat-burning gear: Calorie-burning 'thermogenic' foods Only cutting out fattening foods from the diet is not enough. We need to shift our body into a high-speed fat-burning gear by adding 'high-thermogenic' foods, i.e. foods that make you burn fat.
The effort of their digestion, absorption and metabolism is so high that the body's BMR and calorie-burn increases simply by eating these 'high-thermogenic' foods. Eaten in every meal, every 3-4 hours throughout the day, they keep the body in a continuous fat-burning state.
Fibrous vegetables and salads, essential fatty acids and protein are foods with highest thermogenic value. |
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AN IDEAL FAT LOSS DIET
Guidelines for the Ideal Fat Loss diet:
1. Five-Meal eating pattern:
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Small, frequent meals every 3-4 hours |
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No skipping of meals |
Skipping meals or long gaps in meals signals the body into starvation mode, i.e. it slows down BMR to conserve energy and stores more calories as fat.
2. Drop the Carbs, Up the Fibre:
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Increase high-fibre green vegetables and salads.
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3-4 servings should be distributed throughout the day |
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Green vegetables and salads are a must in the evening and night to stimulate the low BMR. |
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Include fibrous fruits such as apple, orange, papaya, and guava.
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1-2 servings can be consumed ONLY in the first or second meal. After the 2nd meal, the body's carbohydrate store is too |
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full and the fruit sugar tends to go into fat. |
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In the morning, the fruit sugar is used well. But a fruit in the evening or after dinner will go into fat.
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Limit whole cereals such as wheat and oats for sustained energy release
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2-3 servings can be distributed in small quantities in morning meals only. Eating a large quantity of cereals at a time |
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leads to fat storage. |
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No cereals are to be consumed after lunch. The increased carbohydrate load of cereals tends to be stored as fat in the |
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evening since the BMR is low. Even one chapatti with dinner will interfere with fat loss.
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Cut out totally from the diet:
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Starchy vegetables such as potato, beetroot and yam |
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High-sugar and low-fibre fruits such as banana, mango, chiku, watermelon and grapes |
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Starchy refined cereals and their products such as rice, corn, sago, idli, dosa, poha and white bread |
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3. Adequate Protein 24x7
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Include first-class protein sources
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Only first-class proteins from animal sources have the complete amino acid profile to repair muscle after weight training |
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and increase BMR. |
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Distribute equally in small quantities in every meal
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The body requires a 24-hour supply of amino acids to keep it in a constant state of anabolism and increased BMR. If |
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protein falls short and muscle repair stops, fat burning stops. |
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Best quality protein from skimmed milk paneer, egg whites, chicken, fish, whey or casein supplement must be |
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distributed equally in 4-5 meals as per the requirement. |
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4. Optimum Hydration
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Intake an average of 4-5 litres of water and fluids distributed throughout the day.
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Water is the basis of all metabolic activity. Optimum hydration, i.e. abundance of water is a must for anabolism and BMR, |
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and hence a must for fat loss. |
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If the body is dehydrated at any time, it reduces muscle repair, BMR slows down and fat burning drops. |
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Note: Individual water requirement depends on various factors such as the lean body mass and workout intensity. |
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5. Fat-burning 'essential' fats
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Include good quality fats such as Omega-3 fats and MUFA (mono-unsaturated fatty acids)
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Essential fatty acids such as Omega-3 fats are a part of each cell and are a must for the body's working and metabolism. |
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Deficiency of these fats slows down BMR and fat-burning. |
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Take fish or flaxseed oil capsules with 2-3 meals daily such as breakfast, lunch and dinner
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Due to their high-thermogenic value, the best time to consume omega-3 fats is with evening meal or dinner when BMR is |
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low. |
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6. Anti-aging Antioxidants
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Take antioxidants such as vitamin C 1gm and vitamin E 400IU immediately after workout
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Antioxidant vitamins such as vitamins C and E are a must to fight free-radical stress due to exercise and age-related |
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deterioration. , |
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They help protect muscles from breakdown, maintain BMR for fat loss, boost immunity and maintain good skin and hair |
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health. |
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Adequate protein, hydration and antioxidants are the best anti-aging formula. |
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ULTIMATE NUTRITION'S FAT LOSS STACK
An effective stack of fat loss supplements is:
PRODUCT 1: Whey protein to trigger muscle repair and fat-burning after workout (afterburn)
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Prostar Whey: 81% good quality whey protein within a budget (value for money) |
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OR |
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Isosensation 93: 93% highest quality whey protein with added growth factors; great for those with lactose intolerance or |
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sensitive digestive systems |
Use: Pre-workout (in milk), post-workout (in water) and with any low-protein meal.
PRODUCT 2: Low-carb MRP (meal replacement powder) to increase fat-burning in evening and night, when body's metabolism slows down
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Magic Milk: Slow-release micellar casein protein with low carbs for faster fat loss |
Use: Once or twice a day; in evening, dinner or bedtime meals; preferably with salad or green vegetables
PRODUCT 3: Essential fatty acids (omega-3) to give a 'thermogenic' effect that boosts metabolism and fat-burning
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Omega-3: For non-vegetarians - Fish oil capsules with 30% readymade omega-3 (EPA and DHA) |
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OR |
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Flaxseed oil: For vegetarians - Flaxseed oil capsules with 60% omega-3 (alpha-linolenic acid, to be converted to EPA and |
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DHA in the body) |
Use: 3 capsules a day; one each with breakfast, lunch and dinner.
PRODUCT 4: Fat burner to increase lipolysis (fat breakdown) by acting on the central nervous system and stimulating metabolism. For best results, add a fat burner in the middle or end of a strictly followed fat loss program.
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Ultra Ripped : Fat burner for men |
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OR |
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Perfect Diet : Fat burner for women |
Use: 1-2 capsules twice a day before meals; pre-workout and 6-8hours apart (not after 6pm)
WARNING:Fat burners cannot be used by individuals with existing health problems or at risk of the same. Please read the label carefully before use.
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SAMPLE SUPPLEMENTATION SCHEDULE*
I. FOR MORNING WORKOUT
| Empty stomach: 1-2 caps Ultra Ripped/ Perfect Diet |
| Meal 1: Breakfast: 2-3 tbsp Oats in skim milk
+ 1 scoop Prostar whey/ Isosensation93 in skim milk |
| Morning Workout |
Meal 2: Post-workout
After high-intensity weight training: 3-4 tbsp glucose in 300-400ml water. After 15-20min: 1 scoop Prostar whey/ Isosensation93 in water
After cardio/ on rest days: 1 Apple/ Pear + 1 scoop Prostar whey/ Isosensation93 in skim milk |
| Meal 3: Lunch: 1 wheat chapatti + 1 bowl green vegetables
+ 6 egg whites or 1 scoop Prostar whey/ Isosensation93 in skim milk
+ 1 cap Omega-3/ Flaxseed Oil |
| 30min before meal (not after 6pm): 1-2 caps Ultra Ripped/ Perfect Diet |
| Meal 4: Evening: 2 scoops Magic Milk in water + 1 bowl salad
+ 1 cap Omega-3/ Flaxseed Oil |
| Meal 5: Dinner: 1 bowl green vegetables + 1 bowl salad
+ 1 bowl Skimmed paneer or 1 breast pc Chicken or 100gm Fish or 2 scoops Magic Milk in water
+ 1 cap Omega-3/ Flaxseed Oil |
II. FOR EVENING WORKOUT
| Empty stomach: 1-2 caps Ultra Ripped/ Perfect Diet |
| Meal 1: Breakfast: 2-3 tbsp Oats in skim milk
+ 1 scoop Prostar whey / Isosensation93 in water
+ 1 cap Omega-3/ Flaxseed Oil |
| Meal 2: Mid-morning: 1 Apple/ Pear + 1 scoop Prostar whey/ Isosensation93 in water |
| Meal 3: Lunch: 1 wheat chapatti + 1 bowl green vegetables
+ 6 egg whites or 1 scoop Prostar whey / Isosensation93 in skim milk
+ 1 cap Omega-3/ Flaxseed Oil |
| 30min before meal (not after 6pm): 1-2 caps Ultra Ripped/ Perfect Diet |
| Meal 4: Pre-workout: 2 scoops Magic Milk in water + 1 bowl salad |
| Evening Workout |
Post-workout meal (Only after high-intensity weight training):
3-4 tbsp glucose in 300-400ml water. After 15-20min: 1 scoop Prostar whey/ Isosensation93 in water |
| Meal 5: Dinner: 1 bowl green vegetables + 1 bowl salad
+ 1 bowl Skimmed paneer or 1 breast pc Chicken or 100gm Fish or 2 scoops Magic Milk in water
+ 1 cap Omega-3/ Flaxseed Oil |
*Disclaimer: The recommended diet program is not a substitute for any advice given by a qualified nutritionist. It is a general guideline and can be followed only after a complete medical check-up and assessment of individual requirements in consultation with a sports nutritionist. |
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