total calories

Thanks for all the replies.
BTW why do you(The queen of cans and jars) say that Karine Frigon is
insane?
After reading her post it made me realize that I heard it before. I
wrote my initial post because I knew i was missing somethng, and after
reading her post I remembered hearing that eating too much in one meal
and then scimping over others makes the body store the food as fat
knowing it will need it for the times I don't eat much.
So isn't she right? like others have also said, to eat more than 3
times a day makes the metabolism always work and your not filling up in
one huge meal. There must be some science behind this???

wrote:
Thanks for all the replies.
BTW why do you(The queen of cans and jars) say that Karine Frigon is
insane?
After reading her post it made me realize that I heard it before. I
wrote my initial post because I knew i was missing somethng, and after
reading her post I remembered hearing that eating too much in one meal
and then scimping over others makes the body store the food as fat
knowing it will need it for the times I don't eat much.
So isn't she right? like others have also said, to eat more than 3
times a day makes the metabolism always work and your not filling up in
one huge meal. There must be some science behind this???


Simply remember the changes you make to your eating habits need to last
for the rest of your life. Once your mind has grasped that, all these
little tricks become quite unnecessary and sometimes humorous.
--

Cheese

http://cheesensweets.com/contact/cheese

On 18 Apr 2006 14:52:24 -0700, wrote:

Thanks for all the replies.
BTW why do you(The queen of cans and jars) say that Karine Frigon is
insane?
After reading her post it made me realize that I heard it before. I
wrote my initial post because I knew i was missing somethng, and after
reading her post I remembered hearing that eating too much in one meal
and then scimping over others makes the body store the food as fat
knowing it will need it for the times I don't eat much.
So isn't she right? like others have also said, to eat more than 3
times a day makes the metabolism always work and your not filling up in
one huge meal. There must be some science behind this???

I'm the queen, but I'm answering anyway :-):

It's generally believed -- though some people differ, as on almost any
subject -- that the metabolism works somewhat more effectively when
kept running at an even keel by eating frequent small meals. However,
the effect on weight loss is relatively insignificant compared to the
effect of number of calories consumed vs. burned. This is a separate
issue than whether excess calories are stored as fat; when they're
consumed vs. burned has no bearing on this. Nor does it have any
bearing on whether you plateau.

And the rest of the OP's post was pretty much mumbo-jumbo -- stuff
about eating high carb one day and low the next, exercising in the
morning on an empty stomach, eating exactly every 2 1/2 hours, etc.
Forget these gimmicks and just focus on eating sensible, more moderate
meals and getting more exercise.

Chris
262/130s/130s
started dieting July 2002, maintaining since June 2004

wrote:

BTW why do you(The queen of cans and jars) say that Karine Frigon is
insane?

Because pretty much everything she said was crazy, crazy bull****.

You should eat a breakfast. It boosts your metabolism, that is what
burns the fat. ~The human body is designed to eat 5 small meals a day,
to keep the body functioning, but in todays society, it just doesnt
work like that. You should also not eat a heavy meal after 7pm in the
evening, def no carbs.

Oh!
I see.
You are the Queens of Can and Jar but also the Queen in fitness? You should
provide that information!
There's science behind that, this is not something found in a crazy girly
magazine. I'll keep a followup on that and will provide you the scientific
facts qith the quotes.

Regards
Karine

"The Queen of Cans and Jars" a écrit dans le message
de news: ...
wrote:

BTW why do you(The queen of cans and jars) say that Karine Frigon is
insane?

Because pretty much everything she said was crazy, crazy bull****.

Confused wrote:

You should eat a breakfast.

Are you talking to me? Because I do eat a breakfast. Every day.

Karine Frigon wrote:

Oh!
I see.
You are the Queens of Can and Jar but also the Queen in fitness? You should
provide that information!
There's science behind that, this is not something found in a crazy girly
magazine. I'll keep a followup on that and will provide you the scientific
facts qith the quotes.

Right. You do that, hon.

Hi everyone!

I have very big temptation to keep this "gimmicks" for myself, since you are
supposed to pay some bucks to know these tricks but I do believe in
information sharing.

Ok! Let's have a real question he Who is a fitness personal trainer here?

Karine

"Chris Braun" a écrit dans le message de news:
...
On 18 Apr 2006 14:52:24 -0700, wrote:

Thanks for all the replies.
BTW why do you(The queen of cans and jars) say that Karine Frigon is
insane?
After reading her post it made me realize that I heard it before. I
wrote my initial post because I knew i was missing somethng, and after
reading her post I remembered hearing that eating too much in one meal
and then scimping over others makes the body store the food as fat
knowing it will need it for the times I don't eat much.
So isn't she right? like others have also said, to eat more than 3
times a day makes the metabolism always work and your not filling up in
one huge meal. There must be some science behind this???

I'm the queen, but I'm answering anyway :-):

It's generally believed -- though some people differ, as on almost any
subject -- that the metabolism works somewhat more effectively when
kept running at an even keel by eating frequent small meals. However,
the effect on weight loss is relatively insignificant compared to the
effect of number of calories consumed vs. burned. This is a separate
issue than whether excess calories are stored as fat; when they're
consumed vs. burned has no bearing on this. Nor does it have any
bearing on whether you plateau.

And the rest of the OP's post was pretty much mumbo-jumbo -- stuff
about eating high carb one day and low the next, exercising in the
morning on an empty stomach, eating exactly every 2 1/2 hours, etc.
Forget these gimmicks and just focus on eating sensible, more moderate
meals and getting more exercise.

Chris
262/130s/130s
started dieting July 2002, maintaining since June 2004

Almost every traditional diet program ever conceived has one thing in
common: Extremely low calories. Nearly all of these low calorie diets
produce weight loss in the beginning. The problem is, none of them work for
long - it's physiologically impossible to lose fat permanently by starving
yourself. The human body is simply too "smart" for this to ever work.

When you starve the fat, you also starve the muscle. When you starve the
muscle, you lose muscle along with the fat. When you lose muscle, your
metabolism slows down and your body enters the "starvation mode." When your
body enters starvation mode, fat loss comes to a screeching halt as your
body tries to conserve its energy. When the fat loss stops, you either give
up (and gain back the fat you lost), or you grit your teeth and drop your
calories (starve yourself) even more. If you drop your calories even more,
your metabolism slows down even more. And if your metabolism slows down even
more, fat loss comes to a screeching halt again. Eventually, you always end
up throwing in the towel because you can't keep dropping your calories
forever. It's a vicious cycle. You just can't win the very-low-calorie-diet
game.

Eat THREE meals a day, properly balanced with the right nutritious foods,
and work out hard and you'll get some results. But...you'll get about half
the results you'd get from six meals a day and it will take you twice as
long to get there. If you have less than "elite" genetics or a naturally
slow metabolism, you may have serious difficulty on only three meals. And if
you miss even a single meal, then you're causing metabolic damage.

If you eat FOUR meals a day, making intelligent food choices and combining
your foods in the ideal ratios, you'll see substantial results. But you'll
only get about sixty or seventy percent of the results you'd get from six
meals a day and it will take you longer to get there, if you do get there.

FIVE meals a day? Now we're getting somewhere. Five meals a day will give
you good results on a weekly basis. If you're a large, active male, you
could still do better by adding a sixth meal.

SIX small meals a day is the answer! Two simple facts of physiology will
explain why: (1) It takes about three hours to digest each meal, and (2)
protein (amino acids) lasts about three hours in the bloodstream. If you
sleep eight hours per night, that leaves 16 waking hours in the day. Six
meals over 16 hours equals one meal every 2.7 hours. If your goal is five
meals, then your target is one meal every 3.2 hours. Average it up for
simplicity, and that's where the guideline of one meal every three hours
comes from.

Suppose you're in a hurry to get to work in the morning and you bolt out the
door without eating breakfast. Your first meal of the day is lunch at 12:00
noon. It's moderately sized, let's say 500 calories, consisting of a turkey
sandwich on wheat and a banana. Sounds fairly healthy so far. By your
customary dinnertime of 6:00 p.m., you are ravenously hungry, and you polish
off a massive plate of pasta for a total of 800 calories. Later that night
you're still hungry and craving something sweet. Some cookies and low fat
milk do the trick - about 300 calories. Then you go right to sleep. Although
far from perfect, this menu doesn't sound like a total disaster to the
average, uniformed person. But IT IS! It's a nightmare!

If we add up those calories, it totals only 1600 for the entire day. In
theory, at least according to the calorie calculations you did previously,
you should be losing fat - quite rapidly if you're a man. So why aren't you?
It's because you're doing EVERYTHING possible to encourage your body to
store fat: You are going catabolic by leaving 18 hours between dinner and
the next day's lunch. This causes muscle loss and metabolic downgrade.
Because you've only eaten one meal during the day, you're famished and you
eat too much at dinner. Even though you're in a 24-hour calorie deficit,
this causes fat storage anyway because you've eaten more than you can handle
at one sitting. By "starving and stuffing," you've also set yourself up for
serious cravings at night; usually the wrong foods - like cookies or ice
cream!

In the long run, this type of diet is a sure-fire way to slow down your
metabolism, lose muscle and gain body fat. On the other hand, 2400 calories
spread out into five or six small meals of 400 - 480 calories each (about
300-350 calories per meal for women), will increase energy, accelerate
muscle growth, and speed up your metabolism without fat storage. Frequent
eating can actually allow you to consume up to 50% more calories without
storing an ounce of it as fat!

The 7 reasons why frequent meals are critical to your success in losing fat
permanently without losing muscle





1. Frequent eating speeds up your metabolism due to the thermic effect of
food

Every physiological process that occurs in your body uses energy. Keeping
your heart beating and circulating blood uses energy. Creating new body
cells requires energy. So does breathing. Even thinking burns calories.
Digestion is no exception. The mechanical breakdown and absorption of food
requires a substantial number of calories.

Some of the calories in the foods you eat are burned off just to digest
them, so the net amount of calories absorbed is actually less than the
amount contained in the food. This process has several names such as
"Dietary-induced thermogenesis," the "Specific- dynamic action of food," or
most commonly, the "Thermic effect of food." The thermic effect peaks about
an hour after each meal and begins to drop about three hours after the meal
has been completely digested.

You may have heard the expression, "negative calories." This refers to
certain foods, such as asparagus or lettuce, which have a high thermic
effect and a low calorie density. It's almost impossible for these foods to
be stored as fat because most of their calories are burned off just to
digest them!

When fat loss is your goal, your diet should be heavy in foods with a high
thermic effect, including fibrous vegetables and lean proteins. You'll never
get fat eating lean proteins and green vegetables/salads -it's virtually
impossible. Lean protein foods like chicken breast, fish and egg whites have
the highest thermic effect of all and that's why this program is centered on
protein, with carbohydrates built around the protein. Lean protein is a
"metabolic stimulator."

The magnitude of the thermic effect can vary from 3% to 30%. Protein foods
elicit a thermic effect of up to 30% of the meal's total calories. Natural
starchy and fibrous carbohydrates are a close second at around 20%. Fats and
refined carbohydrates have a very low thermic effect (fats only elicit a 3%
thermic effect). This is one of the reasons dietary fat is so easily stored
as body fat.

The fact that dietary fats have only a 3% thermic effect is an important
point. There has been a trend in recent years away from high-carbohydrate,
low-fat diets towards eating higher fat and higher protein with fewer
carbohydrates. To a point, this is a step in the right direction, but the
more fat you eat beyond what you need for your essential fatty acid needs,
the slower your metabolism becomes. One reason why diets promoting high fat
(above 30% of daily calories) are ineffective is because high fat diets are
not thermic!

The promoters of high-fat diets suggest you can eat unlimited fat as long as
your carbohydrates are restricted. They also suggest that high fat will
stimulate the testosterone and growth hormone release that's necessary for
muscle development and fat burning. The problem is, even if there's an extra
release of anabolic hormones, it's not going to help you much if your
metabolism is as slow as molasses in January.

You'll get more detailed instructions on how to create meals with the
highest thermic effect in upcoming chapters. For now, you should understand
this: Eating every three hours = high thermic effect/fast metabolism.
Missing meals = no thermic effect/slow metabolism.

Once you understand the concept of dietary thermogenesis, you'll never want
to miss a meal again because you'll realize that eating properly increases
your metabolism and gets you leaner, while skipping meals slows down your
metabolism and makes you fatter! (Now that's a paradigm shift isn't it?)

2. Frequent meals prevent binges and control cravings

In addition to the metabolism-boosting, energy-increasing and muscle sparing
benefits of frequent eating, you'll also find yourself less likely to binge
or get cravings. If you're eating every three hours, you'll always feel very
satisfied and hunger will rarely be an issue because mealtime always comes
around so soon.

The starving and stuffing pattern of eating sets you up for uncontrollable
cravings and massive binges later on. When blood sugar plummets from long
periods without food, it's nearly impossible to control the hormonally
created hunger that follows. You become ravenous. When you're this hungry,
you couldn't care less about eating lean proteins and complex carbs, you
just want food and you want it now!

Have you ever had strong cravings late in the day for specific foods you don't
normally eat and you don't know why? If so, think back to what you ate
earlier in the day. Chances are you were NOT eating every three hours or you
ate fast-burning sugars by themselves. You set off the hunger alarm by
skipping breakfast or leaving big gaps between meals. If you don't want
those cravings again, close the gaps and eat every three hours.



On a more serious note, the habit of missing meals and then bingeing on huge
meals of processed carbohydrates and fatty foods can lead to the development
of Type-II diabetes in those with the genetic predisposition. It even gets
worse: This condition often progresses into deterioration of the
cardiovascular system and atherosclerotic disease. It has also been
associated with increased LDL cholesterol in the bloodstream. Obesity,
diabetes and heart disease are no laughing matters. This isn't just about
getting lean - frequent eating can save your health and possibly your life.

3. Frequent meals help maintain high energy levels by regulating blood sugar
and insulin levels

Here's one of the first benefits you'll notice from following the BFFM
eating plan: Your energy will skyrocket almost overnight. Changes in your
body composition will take place slowly though steadily, but starting on the
very first week you begin the program, you'll get the instant gratification
of having more energy than you've ever felt before. No more ups and downs;
no more mid morning energy crashes; no more late afternoon drowsy spells,
just solid, steady, high energy all day long - and more energy for your
workouts too. Here's why:

When you eat carbohydrates, they're digested and absorbed into the
bloodstream in the form of glucose (blood sugar). This triggers the pancreas
to release the hormone insulin. The amount of insulin released will
correspond to the amount and type of carbohydrates consumed. When small
amounts of carbohydrates and insulin-stimulating foods are consumed, there's
a small output of insulin. When large amounts of carbohydrates and
insulin-stimulating foods are consumed, there is a large rise in insulin.
When carbohydrates are consumed alone, there's a faster rise in insulin than
when they're consumed in combination with protein. When simple, refined
carbohydrates are consumed, there's also a greater rise in insulin. One of
insulin's jobs is to transport the glucose from the bloodstream into the
cells where it can be used for energy or stored as glycogen for later use.

If you over-consume carbohydrates or if you consume the wrong types of
carbohydrates, there will be a sharp peak in blood sugar followed by a sharp
rise in insulin. The over-secretion of insulin will quickly remove the sugar
from your bloodstream and your blood sugar will drop to lower than normal
levels (hypoglycemia). Hypoglycemia will cause fatigue and will trigger the
intense hunger and cravings that can derail even the strongest willpower.
The result is, you invariably consume more sugar to satisfy your cravings,
and then the energy peak and energy crash cycle repeats itself over and over
again.



Frequent eating with the right types of carbohydrates combined with lean
proteins and small amounts of healthy "good" fats will stabilize your blood
sugar and insulin levels, and this is what prevents the energy spikes and
crashes. This eating pattern will also keep your muscle glycogen levels
high, which guarantees that you have plenty of energy to fuel high-intensity
weight training.

4. Frequent meals are ANABOLIC: They help promote muscle growth by
regulating insulin levels and providing a steady flow of amino acids into
muscle cells

The high insulin levels that follow the consumption of refined carbohydrates
are definitely undesirable, but a moderate and steady output of insulin is
necessary for muscle growth and glycogen storage. Insulin is a powerful
anabolic hormone because one of its major roles is to shuttle glucose and
amino acids into the muscle cells where they can be used for recovery and
muscle growth. By eating a small to moderately sized meal containing protein
every 2 1/2 to 3 hours, you provide a steady flow of amino acids into your
bloodstream. When you eat complex carbohydrates with your protein every
three hours, there is a moderate, but not excessive release of insulin,
which delivers the amino acids to "hungry" muscle cells. A steady flow of
protein into your system is absolutely critical for muscle growth and
maintenance, and the only way to do it is with a meal every three hours.

5. Frequent meals are ANTI-CATABOLIC: they help promote muscle growth by
preventing muscle breakdown (you stay in positive nitrogen balance)

Muscle growth isn't just a result of building up the muscle. It's also a
matter of preventing it from being broken down. When you skip meals, your
body's need for amino acids doesn't stop. When you cut off the continual
inflow of amino acids from protein foods, your body simply goes to a
different source - your own muscle. Intentionally starving yourself to lose
weight, or even innocently missing a single meal puts you in a catabolic
state - you literally eat your own muscle tissue - the muscle you worked so
hard in the gym to develop.

In one very interesting study reported in the Scandinavian Journal of
Medicine & Science in Sports and Exercise (6:5, pgs. 265-272, 1996), the
effects of two versus six meals was examined. Both groups lost the same
amount of weight, but the two meal group lost mostly lean body mass while
the six meal per day group did not!

Your body doesn't have the ability to store proteins. Amino acids only
remain in your bloodstream for about three hours after each meal. After
that, you go into a state called negative nitrogen balance, a condition
where you are burning up your own muscle protein. That's why it's crucial to
eat a meal with protein every three hours. Eating massive amounts of protein
in two or three large meals doesn't help - it must be spread out.

6. Frequent eating promotes better utilization of nutrients

Protein and carbohydrates aren't the only nutrients you'll get better use of
from frequent eating. Eating at regular intervals allows more efficient
utilization of vitamins, minerals and virtually every other micronutrient
and macronutrient.

7. Eating smaller meals more frequently reduces fat storage through portion
control

Eating small, frequent meals helps prevent you from over-consuming calories
through simple portion control. Excess calories at one meal will always be
converted into body fat. When you consume a meal, the food is digested and
directed into any cells requiring immediate energy. Once the cells have
received all the energy they need, the body can store the excess fuel in the
form of glycogen in the muscles and liver. However, there's only so much
glycogen your body can store. Any excess calories beyond this limit will be
stored as body fat.

Taper your calories: Make breakfast your largest meal and dinner your
smallest

Although these "average" calorie amounts were divided evenly in each meal,
there's one small adjustment that can increase your fat loss even further;
it's called "calorie tapering." There's an old saying, "Eat breakfast like a
king, lunch like prince and dinner like a pauper." This arrangement of meals
from largest to smallest is wise advice. The typical eating pattern of the
average American is; no breakfast or skimpy breakfast like a bagel or
doughnut, then a big lunch, usually fast food or cafeteria food, concluding
with a huge dinner and a late night snack.

This pattern of small to large is the opposite of how bodybuilders eat to
get lean. If you want every calorie to be used most efficiently, reverse the
order and eat a large breakfast, a small or moderate dinner, and avoid
eating late at night. You are much less likely to store the early morning
meal as fat because you've been fasting overnight. A heavy evening meal is
much more likely to be stored as fat because you burn fewer calories at
night and your metabolism is slowest while you are sleeping.

Although many scientists reject the "eat less at night" theory, there are
some very logical and scientific reasons why it works:

§ You are less active at night and are burning fewer calories

§ Your metabolism is slowest while you are sleeping

§ You will release more insulin at night compared to in the morning

§ Your glycogen stores are fuller after a day of eating so you are
more likely to store excess carbohydrate as fat instead of storing it as
muscle glycogen


Get the best of your cardio workout

Any time of day that suits your schedule is a good time for cardio. The
important thing is that you just do it. However, many bodybuilders and
fitness models believe that early morning fasted cardio burns more body fat.
Although this is still controversial, the evidence is strong and there are
many reasons to consider doing cardio first thing in the morning on an empty
stomach. The argument in favor of fasted early morning cardio goes something
like this:

a.. After an overnight 8-12 hour fast, your body's stores of glycogen are
depleted and you burn more fat when glycogen is low.
b.. Eating causes a release of insulin. Insulin interferes with the
mobilization of body fat. Less insulin is present in the morning; so more
body fat is burned when cardio is done in the morning.
c.. There is less carbohydrate (glucose) in the bloodstream when you wake
up after an overnight fast. With less glucose available, you burn more fat.
d.. If you eat immediately before a workout, you have to burn off what you
just ate first before tapping into stored body fat (and insulin is elevated
after a meal.)
e.. When you do cardio in the morning, your metabolism stays elevated for
a period of time after the workout is over. If you do cardio in the evening,
you burn calories during the session, but you fail to take advantage of the
"afterburn" effect because your metabolic rate drops dramatically as soon as
you go to sleep.
f.. Morning cardio gives you a feeling of accomplishment and makes you
feel great all day by releasing mood-enhancing endorphins.
g.. Morning cardio "energizes" you and "wakes you up."
h.. Morning cardio may help regulate your appetite for the rest of the
day.
i.. Your body's circadian rhythm adjusts to your morning routine, making
it easier to wake up at the same time every day.
j.. You'll be less likely to "blow off" your workout when it's out of the
way early (like when you're exhausted after work or when friends ask you to
join them at the pub for happy hour).
k.. You can always "make time" for exercise by setting your alarm earlier
in the morning.


High intensity interval training (HIIT) for fat loss

High intensity interval training, known as HIIT for short, is the technique
of alternating 30 to 120 second periods of very high intensity aerobics
(sprints, also known as the "work interval") with 30 to 120 second periods
of low to moderate intensity (the recovery interval). During the work
interval, you actually push yourself outside of your target heart zone
(above 85%) to the point where you begin to lose your breath. You then
reduce the intensity enough during the recovery interval so you reclaim the
oxygen debt just in time to do another work interval.

HIIT has received a lot of press lately as being superior to steady state
exercise. In some ways, it IS superior: HIIT burns a lot of calories during
the workout, but where it really shines is after the workout. Your metabolic
rate stays elevated longer after the workout is over than steady state
cardio. This increase in the metabolism is called excess post-exercise
oxygen consumption or EPOC for short. That's right - this means you burn
calories all day long after your workout is over (Imagine burning extra fat
as you sit at your desk at work!)

That's the good news. The bad news is, the degree of EPOC is not as great as
most people think. It's a myth that your metabolism stays elevated for 24
hours after a regular aerobic workout. That only happens after extremely
intense and/or prolonged exercise such as running a marathon.

Two examples of HIIT protocols: (Try that and you'll feel the difference
after 2-3 weeks - You HIT a plateau? This is the solution)

Standard Interval

Level 3: 5 minutes (warmup) Level 4: 1 minute (rest interval) Level 7: 1
minute (work interval) Level 4: 1 minute (recovery interval) Level 7: 1
minute (work interval) Level 4: 1 minute (recovery interval) Level 7: 1
minute (work interval) Level 4: 1 minute (recovery interval) Level 7: 1
minute (work interval) Level 4: 1 minute (recovery interval) Level 7: 1
minute (work interval) Level 4: 1 minute (recovery interval) Level 7: 1
minute (work interval) Level 3: 5 minutes (cool down)

Ascending Interval (more difficult)

Level 3: 5 minutes (warmup) Level 4: 1 minute (rest interval) Level 5: 1
minute (work interval) Level 4: 1 minute (recovery interval) Level 6: 1
minute (work interval) Level 4: 1 minute (recovery interval) Level 7: 1
minute (work interval) Level 4: 1 minute (recovery interval) Level 8: 1
minute (work interval) Level 4: 1 minute (recovery interval) Level 9: 1
minute (work interval) Level 4: 1 minute (recovery interval) Level 10: 1
minute (work interval max) Level 3: 5 minutes (cool down)

These are just examples of course; you'll need to adjust the workout based
on your fitness level. You can adjust the duration of the intervals, the
number of intervals performed and the difficulty level. You can perform
similar workouts on almost any piece of cardio equipment. For fat loss
purposes, the duration of each interval should be somewhere between 30 and
120 seconds and the total length of the workout is usually 12 to 20 minutes
of intervals (not including the warm up and cool down). Your goal is to push
yourself temporarily out of your

HIIT works, but it's not a panacea. What's most important for fat loss is
that you burn a lot of calories. If your intensity is moderately high and
you sustain a STEADY STATE workout for a long duration, you're likely to
burn far more calories than a brief HIIT workout, even when the "afterburn"
effect from HIIT is factored in. My advice is to use both forms of cardio
training, focusing on total calorie expenditure and leaning towards HIIT
when you're short on time. If you're stuck at a plateau, a change in cardio
from regular steady workouts to intervals can often work wonders in helping
you break through to the next level of leanness.

One last word of caution: HIIT is a advanced technique that is extremely
taxing and challenging. This type of workout is not for beginners and you
should get your doctor's clearance before attempting any type of extremely
vigorous and high intensity cardio work such as HIIT.

How weight training helps you get leaner

Most people only associate weight training with building muscle and
increasing strength. Few people realize the impact weight training has on
fat loss. Here's why: Weight training increases your lean body mass.
Increasing your lean body mass speeds up your metabolic rate so you burn
more calories at rest - and the number of calories you burn at rest (your
basal metabolic rate) is directly proportional to the amount of muscle you
carry.


Need help? Grab me a note!

Karine

P.S. I'm also interested to get your results, specially for those who use
traditional diet for weight loss.

"The Queen of Cans and Jars" a écrit dans le message
de news: ...
wrote:

I will have a light breakfast or a banana in the morning, lets say
approx 400 cal. For lunch I will grab a yogurt with some fruit, lets
say 200 calories. That means I could eat 1200 calories at night and
still loose weight right? I don't usually eat much in the morning, and
could deprive myself for lunch if I can enjoy my favorite meals at
night and pig out. This can't be right???

It's stupid to "deprive" yourself so that you can pretend to gorge
later, and if you do it all the time I think it's a good way to set
yourself up for failure down the road, but technically? No, it doesn't
matter very much how many calories you consume at each meal as long as
you don't consume more than you burn.