What it is?

The Rapid Fat Loss Diet is essentially a protein only diet that seriously limits the calories coming in. As I wrote about awhile ago, calorie restriction has been working for me and using Eat Stop Eat was a great step. This diet is essentially the next step and is really hard-core.

Called PSMF (Protein Sparing Modified Fast), it is a scientifically based approach to quick weight and fat loss. The diet has you eating a specific number of calories for your height, weight, and body mass index (all of which is calculated in the calculator that comes with the course. In the diet, you add in some fibrous vegetables and some very key supplements (magnesium, potassium, calcium, omega-3’s) to keep things moving.

Based on my category of body (the tools help you figure this out), I also have one free meal per week as well as a 5 hour structured refeed. I have not done these yet but am looking forward to doing them. There are still rules around these meals, but essentially you are looking to incorporate some more carbs in to the meals and satisfy any cravings you may have. Lyle really goes into all the details about the process so there are no questions left unanswered.

The program also incorporates a full diet break for 2-weeks, which I will discuss later.

My First Couple of Days

Today is day two and the hardest part is really the planning. It takes work to hit the protein number and add in those vegetables. If you have a protein goal of 154 grams, then you need to hit 154 grams, not 165, not 140. The most helpful tool for this has been Daily Burn.

Essentially, the night before I plan exactly what I am going to eat for the day using Daily Burn, cook up the breakfast and lunch to pack to work. For example, last night I grilled some chicken with dill and mushrooms for lunch and some scallops and spinach for breakfast (I love seafood so I could eat that for breakfast any day). Tonight for dinner I am going to have some cod and chicken with asparagus.

As you can see, the components of the diet are simple natural foods. A very very very small amount of carbs and fat are allowed. I will be eating protein almost exclusively.

I also had to head out and buy up some supplements – calcium, magnesium, and omega 3’s. Lyle recommends 10 grams of omega-3’s per day and that can add up in cost. However, once set up with all the “tools” lined up it should be pretty easy to move forward.

No Cardio but Weights are Ok

Since this is a very low calorie diet, my daily bike commutes are no longer allowed. This is really because on such low calories one has to be very careful about what extra energy expenditure one does. According to Lyle, doing too much cardio while on the diet can actually hinder results.

However, he does recommend continuing weight training and I am not going to change my plans for that at all.

How Long

I have set up a structured program that has me doing the RFL program for 3- 4 weeks at a time with 2 week full diet break. These breaks coincide with vacations I have coming up including trips to London, April break, and ultimately my cruise in May. It also coincides with this contest! Once that is done, I will go back to eating at maintenance using the Eat Stop Eat methodology.

As usual, I will be posting my results over the coming weeks and it will be very interesting to see how this program helps (or not). I have high hopes for it.

(Photo Credit)

As I wrote about a couple of weeks ago, I have been working on a calorie restriction and find that it has been working well for me. I am not going crazy, just really watching what I am eating. Now I am going to see what impact less cardio is going to have.

The important thing to note is that I am not going to cut out my regular bike commutes to and from work. I am fortunate enough to live in an area (Stavanger, Norway) that allows me to bike 12 kms to work and 12 kms back at the end of the day. What I am going to cut out is the extra sessions I have been doing for HIIT, particularly the session I do on Saturdays.

Another change I am going to make is to make at least two of my commuting sessions HIIT sessions. Instead of just pedalling away at a constant rate as I usually do, I am going to mix it up and really mash the pedals for anywhere from 30 to 60 seconds followed by 90 seconds of my normal cadence. I think this should allow me to get the heart rate a lot higher for short periods of time and hopefully ramp up my fat loss.

The two primary benefits of doing this as I see it is that I have more free time (that extra Saturday session can be tough with a young family) and I will have more rest time for recovery. I will still do my Turbulence Training (which has been unbelievable – I am actually getting bigger biceps) three times per week for resistance training.

I will report back on this in a bout a month and let you know how it works.

(Photo Credit)

The Best “One Two” Weight Loss Combo is Both Diet and Exercise

Everyone knows that exercise along with a good diet is a great approach to losing weight. The challenge with exercising is that often times life gets busy. There isn’t always time to exercise, but you always have time for a proper diet. My suggestion is to keep your diet clean at all times, and exercise when time allows.

“You Can’t Out-Exercise a Big Mac”

A Big Mac has 540 calories. Do you realize how much exercising it takes to burn those calories? Well about an hour on the elliptical trainer at a moderate pace would do the trick! So after an hour of boring cardio, you are back to square one. You probably won’t lose weight at all especially if you added the fries and soft drink. Large fries would be an extra 570 calories and a large non-diet soft drink would be an extra 310 calories. So how much exercise would you have to do to burn 1,400+ calories? Let’s not even go there!

It Is Much Easier to Create A Large Calorie Deficit With a Clean Diet

A simple approach to losing weight is to create a daily calorie deficit. Basically, the idea is for your body to use more calories each day than what you consume in food calories. So, there are two ways to create this deficit; either consume less calories or burn more through exercising. Each pound of fat on your body is 3,500 calories. So to lose 2 pounds per week, you need to create a weekly calorie deficit of 7,000or a daily calorie deficit of 1,000. In my opinion it is much easier to create this calorie deficit by not eating those calories in the first place. You would have to spend two hours at a moderate pace on a stationary bike EVERY day to accomplish this!

Fat Loss Is A Bit More Complicated

The body is actually much more complex than simply responding precisely to a calorie deficit. There are WAY more variables that come into play when it comes to fat loss; the type of food you eat, the timing of your meals, the metabolic effect of exercise, the muscle sparing effect of resistance training, etc. There are a lot of things that come into the fat loss picture that I’m not addressing here.

Diet Play a Bigger Role in Fat Loss Than Most People Realize

If you are eating a bunch of calories, a large part of your time spent in the gym is a waste. What is crazy is that over 80% of all articles in fitness magazines focus on exercise, while diet is the key to getting a great looking body. I am a HUGE believer in regular exercise, I just think that diet is what is holding most people back from hitting their goals.

Diet is What Makes Your Cardio Much More Effective

If you eat junk food or just an excessive amount of calories each day, you are sabotaging your efforts in the gym. A hard cardio workout can be tough. It should drive you nuts to know that a bad diet will negate any positive benefits you could have had from cardio. If you did that same workout on a low calorie diet, you would actually reach your goals and not struggle so hard with weight loss.

Bonus: Here is a Way to Increase Your Self-Discipline

Want to make sure you eat well as well as exercise? Plan to exercise later in the day and make yourself eat well to “prepare your body” to get the most out of your cardio workout. When you eat lower calories leading up to your workout, your body will burn fat for energy. If you eat strictly all day that workout will do wonders for you. So what happens if you don’t “feel like” exercising once the evening rolls around? Well, you just spent all day preparing your body to get the most out of exercising. It would be foolish to miss this great window of opportunity when it comes to burning off unwanted body fat. You will find that you will naturally find the self-discipline to exercise more, the stricter you are with your diet. This is how to truly transform your body!

About The Author: Rusty Moore is the author of the controversial fitness blog…The Fitness Black Book. Learn Fitness Tips that give you a Sexy Lean body instead of a Bulky one! Too much muscle is “cheesy”…find out how to look attractive instead! Visit his site today—> Fitness Black Book

Article Source: http://EzineArticles.com/?expert=Rusty_Moore

(photo credit)