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05-01-2004, 07:25 PM
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Fat Loss FAQ
Fat loss is a tricky business. I'm sure some will disagree with me; Don't get mad... just post your own FAQ in this thread after me, okay?
My FAQ is based on my personal observations and my internal medicine/endocrinology training. ============================================ Q. I want to lose my love handles. Where do I start? It's a cliche, but I'll tell you this anyway. Here's a simple formula: Weight change = Total calorie intake - Calorie expendture So, if you want to lose weight, first you must cut back on your intake. As the late Dr. Atkins mentioned, we (modern Americans) do eat tons of carbs, especially simple carbs -- partly because the AHA demonized "fat" of all kinds. Calorie expenditure is based on the Basal metabolic rate (minimum calorie to sustain your body) and your daily exercise (ie. cardio). BMR is raised by lifting weights and increasing lean muscle mass. When I explain this to my patients, I use an analogy of "firewood and fireplace"; you can either blow on fire (cardio) or build a bigger fireplace (lifting). Which one's more efficient? IMHO, the best way to lose weight is: (1). Cut junk food, simple carbs and total calorie intake (2). Lift weights and increase lean muscle mass (I recommend Max-ot program, just "google" it) (3). Do occasional cardio In the order of importance. It's probably not want you wanted to hear, but the weight loss takes self-control, life style change and TIME. Q. I do cardio everyday, but still can't lose fat. What the heck? Excessive cardio exercise will put you in a catabolic state = break down of lean muscle mass. Mind you, One hour of running on a tredmill roughly equals 500 Calorie. If you want to burn that Big Mac meal, you'll have to run for several hours... and it's just impossible if you have a day job. Q. How about Atkins diet for quick weight loss? I do recommend ultra-low carb diet to some of my patients; if they are morbidly obese, yet highly motivated to lose weight. It is just my personal belief that Atkins diet is probably harmful to our precious muscles. Atkins diet (or ultra low carb = ketosis diet) does work. There's a plenty of medical evidence. At the same time, I wouldn't be surprised if you feel weak and not feel like lifting. The idea here is to put your body into a starvation (lack of glycogen storage in liver => breakdown of fat => release of ketone bodies in blood/urine). It is effective for fat loss, but I'm also concerned about the loss of lean muscle mass while you are at it. There are several documented cases that Atkins diet accelerated coronary blockage and induced "heart attack." I've seen patiets first hand that Atkins diet basically caused acute gout attacks. In the end, it is a metabolic trick for your body, and it is unhealthy (in my opinion). If you want quick result, consider liposuction... it's only $3-5G! Q. I've been using hydroxycut for 4 weeks with no result. Why? Some may disagree, but I believe those glorified cafein pills don't work that well in my opinion. I think they are quite dangerous and unhealthy. I've seen many people in ER with heart palpitations, seizures, and in rare cases, stroke (from drug-induced hypertention) while on "fat burners". On the otherhand, CLA is quite safe and appears to be (mildly) effective for fat loss. Q. I've only been eating two meals a day with no results. Why? Skipping meals are the worst thing you can do. Sumo wrestlers eat just 2 huge meals a day, so that they can develop thick subsutaneous fat. Spread them out in 5-6 meals a day, 3-400 calorie each. If you cut the calories too much, your body goes into a starvation mode...and it'll be more difficult to lose weight. Counting and cutting calorie is good, but make sure you supplement with quality protein powder (ON 100% whey, Syntrax nectar, muscle milk etc). Q. I've been doing crunches everyday. When do I see my "six pack"? You cannot do spot reduction; you can do abs 10 hours a day everyday, but you won't see a 6-pack as long as your body fat % is high. You'd probably have to drop your body fat % to single digit to really "see" them. The fact of the matter is, we all have great "six packs." I witness them everytime when I do "tummy tuck" and cut through abdominal fat layer, even in the fattest patient I've seen. Moreover, ab muscles are just like any other muscle. I think ab excercise 2-3 times per week is plenty. 
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05-01-2004, 07:41 PM
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thanks doc!
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05-01-2004, 08:38 PM
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05-01-2004, 08:52 PM
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05-02-2004, 06:02 AM
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If you have either type 1 or 2 diabetes, you'd have to adjust your insulin level. Having said that, some doctors recommend low-carb diet to type 1 DM patients (ie. book called "Dr Bernstein's diabetic solution).
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05-02-2004, 09:58 AM
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stacker
so the ephedrine free stackers are still bad for you? some may be willing to face the side-effects for good results... do they work?
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05-02-2004, 10:43 AM
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Re: stacker
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If you must take something, just pop in a pure caffein pill (no doz etc) or drink a cup of coffee before work-out. It should keep you alert with CLINICALLY PROVEN "thermogenic" effect.
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05-02-2004, 10:45 AM
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Is this thread sticky-worthy, guys?
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05-02-2004, 10:55 AM
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__________________
RIP Mandy. You will always be my best friend. I love you. Rest In Peace Mittens. I love you. Fifty and LuLu - the first BB4U couple. ;o)
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05-04-2004, 02:14 PM
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Re: stacker
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05-04-2004, 02:26 PM
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Re: stacker
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05-04-2004, 02:41 PM
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I don't always drink it, in fact, I hardly drink it. mostly if I do its in winder, and it may be 1 or 2 cups...little foam cups...so i really don't drink much. but there have been times when i drank a bunch, and didn't feel nuthin.
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05-05-2004, 11:50 AM
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I guess you are a caffein non-responder... I've never heard of it before though... 
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05-05-2004, 01:58 PM
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lol, it has a name but you've never heard of it....lol
yeh...sumthings wierd there, cuase it dont do nothing to keep me awake. effy didn't get me hyped either. weird. I felt the clenbuterol though...that, after 4 tabs, had me feeling it.
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05-05-2004, 02:53 PM
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maybe he's trying to say that, he doesn't know anyone who has it.
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05-07-2004, 06:47 AM
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but you really don't drink Mountain dew, coke or coffee? That is unheard of....at least to my knowledge. Maybe you can use your superpower to good cause. How about being a coffee taster for the starbucks? Remember, great power comes with great responsibility... (Toby Mcguire'a voice)
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05-07-2004, 08:21 AM
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lol, funny.
I used to drink like 6-8 sodas a day, easily....but not had any since June '03. So I may have built up a resistance durin my soda drinking days.
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05-08-2004, 08:51 AM
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Weight Loss Plateau
I am currently on the slim fast diet during the week and at weekends I follow a low fat diet, since January I have lost 22lbs (1 stone and 8lbs) for the pass few months I have taken up gym as i used to be active, I do Step aerobics with hand weights on Monday, Tuesday I do aerobics for an hour (or running 30 mins/step machine 30 mins) and then circuit training straight after for an hour, we also use hand weights in the circuit training class, on wednesdays I do cardio kick,( aerobics with kickboxing moves) Thursday I play squash and on Fridays I run for an hour. I also take the supplements Mega L-Carnitine, Chromium, Multi vitamins with Probiotics (i am a semi veggie, i eat fish) and evening primrose/starflower oil for healthy skin. I am 27, female,I am 5ft 3 ins, I was 11st 9lbs currently down to 10stones and wanted to get to 8st and 7 lbs by August this year! that is another 1stone and 7lbs I have to lose but for the pass few weeks I have lost nothing whatsoever, if anything it looks to me like the scales it starting to move the other way!!!! how can I gain or not lose weight if I am following a diet of between 1,100-1,300 a day and doing exercise five times a week as well as using my gym ball before i go to bed five times a week??i drink lots of water and teas with skimmed milk,I am starting to despair because i wont meet my target and i do not understand as it has never ever happened to me before!! I have conflicting advice, some say start lifting weights on a friday, others say eat very little one day and a lot the next, others say do cycling or walking instead of aerobics etc......as i only have 16 weeks to lose the rest of the weight I am panicking ( i am getting married in august!!!) please please please help!!
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05-08-2004, 10:14 AM
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Re: Weight Loss Plateau
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Slim fast isn't quality protein; look into myoplex lite, syntrax nectar or ON whey 100%. Did you read my first post???
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05-08-2004, 10:24 AM
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Re: Weight Loss Plateau
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I love all my classes hence why i go alot because i get a buzz out of it, ideally how many times should i go to the gym? four times and then do three sessions of weight lifting?shall i just stick to step aerobics, circuit training, kickboxing and do three sessions of light weights after? could you please say what weights i should lift and how many? I use slim fast because i work odd hours and it is easy for me and has all my vitamins, i also have three snacks of up to 100 cals a day , and a 600 main meal in which i try and have protein, this brings my diet to around 1,100 to 1,300. the others shakes you are talking about i have never heard of, maybe they do not do it in London England??
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