"Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee Scott

Contents

Motivation & Inspiration
Training
Nutrition
Forums & Supplements



Motivation & Inspiration

"If you can dream - and not make dreams your master;
If you can think - and not make thoughts your aim;
If you can meet with Triumph and Disaster...
And so hold on when there is nothing in you,
Except the Will which says to them: "Hold on!"...
Yours is the Earth, and everything that's in it..."
- Rudyard Kipling, IF

For your daily dose of motivation, check out my "Motivation" column on WPM Women.



Forums & Supplements

Bodybuilding.com

  • Fitness industry giant supersite
  • BodySpace, Articles, Discussion Forums, Online Store
  • Multiple opportunities to check out new products

Shred Matrix

Shred Matrix is the most COMPLETE "fat burner" available, IMO, and provided that you have the primary base factors of nutrition and training set up correctly for YOU re fat loss, are at least 18-21 years old and have built up a solid training base, then Shred Matrix is a product that I recommend adding to your "fat loss" stack. For more information on Shred Matrix, check out the product write-up.



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Introduction

Welcome to the third edition of the RCS Newsletter! It's getting to that time when people want to look their best for the holidays, when they will be seeing those they may not have seen in a while, or travel to different places. Many of my clients' goals include fat loss - for those reasons, as well as personal health and fitness - so this month we are going to look at how best to achieve fat loss.

This month in the 'Training' section, the focus is on how to train when your goal is fat loss.

In this month's 'Nutrition' section, I am going to outline 10 tips and techniques that you can utilize for effective and successful fat loss.

If there is something that you would like to see in this newsletter, please feel free to contact me to share your thoughts and ideas, and I will be happy to include them in future editions.

I have several photoshoots this month, so it's time for me to target my training and nutrition towards fat loss as well. Let's do it together!

~Rosie~



Training

Fat Loss

There is NO "right" or "wrong" way to train when your goal is fat loss. There is however, a "best" way, and that "best" way is going to vary between individuals, simply because everyone is different and responds better to different things. For example, I personally get better fat loss if I continue to lift as heavy as I can for low to moderate reps, my recovery time 30-60 seconds between sets, alternate sets, supersets, ginats sets, etc. Whereas, others respond better to the commonly used lighter weights for higher reps - often this option is used because many attempting fat loss are also dieting (whereas I do NOT), lowering their calorie and/or carbohydrate intake drastically (which is not necessary, but personal preference).

Also "personal preference" when it comes to training for fat loss, is cardio, especially given that cardio is NOT necessary for effective and successful fat loss. If you ARE going to do cardio, do either interval training (i.e. efforts) or use a higher intensity for a shorter period of time (i.e. 20 minutes at 80% HRmax instead of 40 minutes at 60% HRmax). Forget about the 'Fat Burning Zone'; it does not matter WHAT fuel you use during cardio, as your body will burn other substrates during the rest of the day (i.e. if you burn fat during cardio it will use carbohydrate the rest of the day, and vice versa) - Layne Norton 92005) explains this in A Unique Combination of Science & Experience Based Pre-Contest Advice.



Nutrition

Tips for Effective Fat Loss

Taken from the eBook, The 3 Keys to Fat Loss:

  1. First, you need to work out what your MAINTENANCE calories are (There are various methods and equations that you can use to calculate energy expenditure; most take into account current body mass, height, and activity level). For fat loss you need to make sure that you are having up to 500 calories LESS than maintenance. Depending on how fast or slow you lose the fat, you can adjust and tweak your calorie intake each week.
  2. EVERY meal should have complex carbohydrates [CHO] (i.e. kumara, rice, oats, etc.), QUALITY LEAN protein (i.e. chicken breast, fish, tuna, salmon, lean beef, egg whites, etc.), and FIBROUS CHO (i.e. vegetables, green ones in particular).
  3. Do NOT avoid fat (except Saturated fat and Trans fats). You NEED fat in your diet, as fat plays major roles in energy metabolism and other parts of your body (Wardlaw & Hampl, 2007). Make sure to have at least 30-60 grams of GOOD fats (i.e. flaxseeds or flaxseed oil, fish oils, peanut butter, nuts - especially almonds and walnuts, hempseed oil, olive oil, etc.) per day (i.e. this is ~2 tbsp of flaxseed oil or peanut butter) or 15-30% of your daily energy intake (Lambert, Frank & Evans, 2004).
  4. Do NOT avoid CHO. You NEED at least 50-100 grams of CHO per day for your body to burn fat effectively and to provide the energy requirements of your brain and central nervous system (Wardlaw & Hampl, 2007). A good guideline is to have at least 1 gram of CHO per kg of body mass per day as a MINIMUM (Burke, 2006).
  5. The only sugar needed on a regular basis is the NATURAL sugar found in food; these are mostly found in fruit. Too much sugar plays havoc with insulin levels; you want these as stable as possible throughout the day. The best time to be having sugar is straight AFTER a RESISTANCE workout, when the body is trying to replenish muscle glycogen stores (Burke, 2006). Therefore, make sure that you have a protein shake with some simple sugar (i.e. fruit smoothie with ice and protein powder is great here) as soon as possible after your resistance training (Lambert, et al., 2004; Tarnopolsky, 2006), and then a PROPER meal (i.e. including ~50 grams of complex CHO, ~30 grams of protein, fibrous CHO) about 30 minutes after your post-workout shake.
  6. Consume adequate protein, to prevent muscle loss and maintain a relatively high thermic effect (Lambert, et al., 2004). Depending on your level of activity and sex, it is recommended to have between 0.8-1.7 grams of protein per kg of bodyweight per day, with females requiring ~15% LESS protein than their male counterparts (Tarnopolsky, 2006); or 25-30% of your daily energy intake provided by protein for muscle sparing effects (Farnsworth, Luscombe & Noakes, Wittert, Argyiou & Clifton, 2003).
  7. It has been proven that TWO servings of DAIRY per day help you lose MORE fat than if you avoid it altogether (DiSilvestro, 2007).
  8. At a minimum your body requires 2.2-3.0 litres of water per day to cover its water needs. For those with higher energy outputs (Wardlaw & Hampl, 2007), good recommendation is to drink 4.5 litres (i.e. a UK galleon) of water per day. This will help keep your system clean.
  9. Eat most food as 'natural' as possible. This means fresh fruit and vegetables, meat, grains, etc. Try not to eat too much packaged food, as it is full of extra calories and sugar (Wardlaw & Hampl, 2007).
  10. Most importantly, remember that it IS OK TO CHEAT every now and then. Actually the body NEEDS cheat meals. By throwing all the guidelines just mentioned out of the way and having a day where you eat what you want it helps not only your mind, but also in preventing your body from going into starvation mode (i.e. where the body battles you to hold onto the fat as much as it can). If you prefer NOT to 'cheat', then add in 1-2 higher CALORIE days (i.e. go up to just above Maintenance, or Bulking, or even slightly higher), with the extra calories coming from quality COMPLEX CHO.

Read the rest of The 3 Keys to Fat Loss here.


Check out Rosie's MuscleRevolution for Individualized Training and Nutrition

© 2011 Rosie Chee Scott. All Rights Reserved.
Photography courtesy of Dan Ray.