- Should I take a fish oil supplement?
- Will eating a low carb, high protein diet help burn more fat?
- Is there such a thing as a good carb?
- Will endurance training help me loose weight?
- Can I just run and lose weight?
- Should I count calories?
- Does stress affect weight loss?
- How does weight training affect weight loss?
- How quickly can I expect weight loss?
- There are so many diets out there, which one should I do?
Should I take a fish oil supplement?
Yes. It will turn on the Lipolytic gene, the gene responsible for fat loss and turn off the Lipogenic gene, the gene responsible for fat storage. There are too many benefits of fish oil to list, but one that sticks out the most, is your arteries are only as flexible as the amount of omega 3’s (fish oil) that is consumed. Keep in mind that most OTC fish oils are rancid and are a waste of money.
Will eating a low carb, high protein diet help burn more fat?
Yes. High protein diets help you to eat foods with a greater thermic effect on the body — which raises your metabolism. This low carb approach also keeps insulin levels from spiking, resulting in fat loss. Veggies are always eaten in unlimited quantities for going too low, below 50 grams for too long because you could reduce your thyroid function and elevate your cortisol level. A well-designed re-feeding session is highly recommended for these diets.
Is there such a thing as a good carb?
Yes. Good carbs include vegetables and thin-skinned fruit. Some other examples of good carbs are brown rice, sweet potatoes and quinoa. These are low glycemic carbs, meaning they will not raise your blood sugar as much as higher glycemic index carbohydrates. This creates quicker fat loss and improves your health by improving blood markers. Some of my favorite veggies are broccoli, kale, spinach, collard greens, celery, zucchini, tomatoes, peppers, onions, garlic, eggplant, turnips, cucumbers, green beans, cauliflower, cabbage, asparagus, avocado, mushrooms and bok choy.
Will endurance training help me loose weight?
No. High-intensity training will help you to reach your goal. A recent study compared HIIT (High Intensity Interval Training) with aerobic training and found that the high-intensity group lost 9 times more body fat than the endurance group. Also, the metabolic rate increased in the HIIT group for an addition 24 hours, while it did not increase at all in the aerobic group.
Can I just run and lose weight?
Aerobic training can help you lose fat if you are just beginning to exercise — although it is not the most effective type of exercise for fat loss. Continuous steady state cardio promotes an unsuitable hormonal environment promoting muscle breakdown, decreased metabolism and increased inflammation and cortisol on the body. Lifting weights to build lean muscle is the best and fastest way to burn fat and reach your weight loss goals.
Should I count calories?
All calories are not created equally. It is the macronutrient content of the food you eat that dictates body composition. For example, your body burns significantly more calories digesting a meal of animal protein and fibrous leafy greens than a meal of carbs such as pasta with tomato sauce. You should never do a diet that requires you to be hungry throughout the day. Eating and filling up on protein based foods and healthy fats like avocado and nuts, and lots of vegetables will keep you feeling full longer and also result in weight loss.
Does stress affect weight loss?
Yes. Stress definitely affects your metabolism, inhibiting fat loss and leading to inflammation and chronic disease. Stress leads to persistent cortisol secretion, which then becomes chronic and leads to greater fat storage — especially in the umbilical region — and causes more fluid retention.
How does weight training affect weight loss?
Building more muscle equals more calories burned while you are at rest. Building muscle keeps you lean, and the more muscle you have, the more you can eat due to the higher metabolic cost of maintaining that muscle. Lifting induces the secretion of fat-burning, muscle building hormones to help you get (and stay) lean. It is also the ONLY form of exercise that will improve your blood lipids. Not only does weight training help you lose weight quicker than any other method of exercise, it also increases your endurance and flexibility, decreases blood pressure, improves heart function, improves sleep, reduces chronic pain, helps prevent diseases like cancer and diabetes, improves hormone levels and builds bone mass and density.
How quickly can I expect weight loss?
Weight loss is dependent on many different factors, such as nutrition and diet, exercise and your body composition. Visit Body By Choice for your free fitness and nutrition consultation.
There are so many diets out there, which one should I do?
Most diets are not healthy — as they require you to drastically restrict your calories and food intake or focus too much on juices and shakes. Everybody’s body is different and should get nutritional consulting from Grand Rapids personal trainer Nick Klein to achieve the best results for your unique body composition.