Welcome to Muscle Gauge Nutrition

Guidelines For Fat Loss


During an hour of TV, it is not uncommon to see multiple commercials for fat-burning pills or a new fad diet guaranteed to blast fat (or your money back). With all the advice out there, it can still seem nearly impossible to lose the unwanted flab no matter how much you work out or how healthy you make your meals. There are three things to keep in mind when embarking on a fat-loss adventure:

  • 1. Be realistic
  • 2. Eat smart
  • 3. Exercise appropriately.

Be Realistic

Probably the most important tip to burning fat is to be realistic. Being choosy about what fat you want to lose is unrealistic. Spot reduction is a fat-loss fantasy. To lose that sweet muffin top, you’ll need to reduce body fat from head to toe. Be patient, be diligent (and again, be realistic). Losing fat is best viewed as a long-term goal. It may take several months to notice a change in the way your clothes fit, all the while stepping on the scale to continue seeing the same number. Unfortunately, age is not your friend when it comes to saying sayonara to that extra roll at the top of your jeans. As you age, your skin loses elasticity. Sagging skin enhances the appearance of unsightly flab. Also, as we age muscle mass declines and metabolism slows, so it seems fat loss is an uphill battle. Here it is: be realistic. Try to avoid fat and excess calories. Preventing flab seems to be much easier than banishing it altogether.

Eat Smart

Keeping our perhaps somewhat harsh reality check in mind, there are workouts and diets that are more favorable to fat loss than others. Some basic nutrition guidelines f or fat loss are as follows: 1. Distribute protein, carbohydrate and fat throughout the day and at each meal 2. Choose whole grains and fresh vegetables over refined grains and simple sugars (fiber and complex carbohydrates or starch will aid in your fight to control hunger) 3. Eat no fewer than four and as many as six meals a day. This helps control hunger, maintain steady blood sugar levels and increase energy levels throughout the day. 4. Stay away from empty calories and highly processed foods (no matter what!). 5. Drink PLENTY of water! Adults should consume 96 ounces (3 quarts) of water each day. Someone trying to lose fat should drink an extra 8 ounces for every 5 pounds carried over their ideal weight.

A meal replacement drink or shake would be a great addition to your meal plan. A quality meal replacer will provide the essential components of a meal without any extra fats or calories you would most likely consume eating a whole food meal. Also look for your meal replacement product to contain some complex carbohydrates to boost metabolism and a few grams of fat to help you feel full and control hunger between meals. You may want to explore a fat loss supplement in the form of a pill or capsule containing natural ingredients like Green Tea Extract and Hoodia Gordonii to help boost metabolism with an energy- boost complex to help power you through intense cardio and weight-training workouts to provide optimal fat-loss results.

Exercise Appropriately

When the goal is fat reduction, ultimately there is a simple equation that must be followed. That equation being “calories in < calories out” (known as The Law of Thermodynamics). That being said, the way in which we choose to expend those calories is very important. Arguably of most importance is to split training sessions into multiple training sessions. The body continues to burn calories after a workout due to increased metabolism, so dividing one workout per day into two workouts per day will help burn more calories. Keeping that in mind, Cardio exercise is one part of your fat loss gym schedule. Typically, a good fat loss plan includes three days each week of cardio exercise. In addition to three days, pushing yourself to increase the intensity of your physical activity is key. If you’re running for 30 minutes, push yourself to run 45min or an hour. Also helpful to blasting fat is alternating the intensity of your exercise. If you typically jog for your entire cardio regimen, switch it up to jogging for 10 minutes, then running for 10 minutes and repeat for the duration of the workout. In order to prepare and gear up for a good, intense workout, you may want to explore a low-calorie pre-workout protein supplement

Weight training is also important in reaching your fat-loss goals. Three, 30-minutes weight-training sessions per week is an ideal plan for beginners. Once your flab is under control, two sessions per week is sufficient to maintain tone. While your intense cardio workouts are boosting calorie expenditure, weight training is helping to tone your muscles (while burning some calories too). Lean body mass, the muscle mass underneath your body fat, is burning calories 24/7, which is why it is important to improve muscle mass as well as burn calories for fat loss. Your body stores fat in noticeable places like your hips, stomach and buttocks, but there is also some fat stored inside muscles. When fat loss begins to take place within the muscles due to weight training, they will actually appear smaller, making all your hard work pay off. When weight training, remember to work the entire body, not just the flabby parts where you want to see noticeable change. A good tip when weight training for fat loss is to increase repetitions for each exercise instead of increasing the weight per exercise. A low-calorie post-workout whey protein shake will help enhance muscle recovery and the production of lean muscle tissue.

In short, as long as you are serious and dedicated to your fat loss goal, it can be achieved. Remember to be realistic (burning fat can be a challenge that doesn’t get conquered over night), eat smart (cut out those empty calories), and exercise appropriately (divide your workouts into multiple sessions) and have fun watching the fat disappear from your body!