My guide to Fat Loss!

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It is very long, but please read it.

I am going to focus on Body Fat instead of body weight.
Rational:
Guy A & Guy B are both 65kg and they are 1.75m tall.
Guy A has 30% Body Fat (BF%) & Guy B has 10% BF.

Who will look better? Definitely guy B. Therefore, the figure on a weighing scale is not really the important factor down here.

I have a very good example. Melvin & i.

I'm 1.72m 62kg.
Melvin is 1.7m 62kg.
Just look at our difference.




Calories

Total calories intake = food into your body
Total calories expenditure = calories burn; you burn calories when you are walking, more when you are running etc.

We are burning calories 24/7. Even when we are sleeping, we do burn calories.

I will just state some figures as example. (The figures are not accurate)

You burn 40 calories/hour when you are sleeping.
You burn 100 calories/hour for walking.
You burn 400 calories/hour for jogging.

Hence, the more intense the physical activity, you burn more calories.

When intake = expenditure; this is maintenance level; you don’t gain or lose weight.
Intake > expenditure = weight gain
Intake < expenditure =" weight" style="font-weight: bold;">Diet
I will use 1500 calories/day diet as an example. A typical Singaporean’s diet is like this.
8am: Breakfast
1pm: Lunch
7pm: Dinner
The meals are usually big. There are a few negative effects.
1. By overeating for each meal, you get too much excess calories. Excess calories can be stored as fat.
2. You often get hungry long before the next big meal. Your body can metabolize your muscle for energy & you will usually overeat for the next meal. Yada yada yada.
3. When this cycle keep repeating, you will find that your muscle mass is getting very little, while your fat mass keep increasing.

I guess by this time, you know that eating 1-2 meals a day is even worse. As a guide, total calories intake for a day should never go below 1200 calories. You will definitely need calories for your body to function normally!

I will give an example of a good “diet plan”.

Example:
9am: meal 1
12pm: meal 2
3pm: meal 3
6pm: meal 4
9pm: meal 5

Each meal will be around 300 calories. There are a few benefits with this kind of small meal frequency
1. Your body is burning food most of the time. Thus, a higher metabolism
2. You get constant energy from food. Thus, protecting muscle from breaking down.
3. You seldom overeat when you are not hungry. (Overeating = too much calories intake 99% of the times)


How people lose weight
Please note that I’m using the word weight.

Case A
By starving oneself or by eating very little. E.g. 3 apples a day (it definitely won’t keep the doctor away!)

3 apples give around 300 calories. Your maintenance level can be 1500 calories a day. By eating so little, your body starts to protect yourself, shutting some of the system. Your metabolism can also crawl to a real low. This is because of the huge muscle loss.

Yes, you can definitely lose a lot of weight down here. But you will look so pale, like you may faint anytime.

So what happen after you resume your usual diet? Since your metabolism is so low, you will have a lot of excess calories. So get ready to put on a lot of fat mass. You will become “bigger” (I actually mean fatter) than before.

Case B
You have a better diet. You do a lot of cardio to lose weight.
Short term result: weight loss (it’s not all fat)
Long term result: weight gain after you stop cardio.

For cardiovascular exercises, your metabolism will get a boast for the period of time when you are doing the cardio. What happens after you stop? Your metabolism will reduce rapidly to your normal metabolism rate. The solution is actually only a short term one.

There is something called body adaptation. You will get diminishing return for doing the same 30 min jog everyday. This applies to aerobic/body pump etc too.

Please note that I still encourage cardio exercises to keep your heart strong.

Spot reduction
There is no spot reduction. By doing more sit ups will not make your tummy smaller. Anyway, sit up doesn’t really train your abs. Crunch (when done properly) does. By strengthening your abs without losing your fat, get ready to see an increase in your waistline. Seriously!

Others - gimmicks & gadgets for weight loss
Click here to read article

The real fat loss solution
You go for strength training. E.g. weight lifting
By doing correctly, you can increase your lean muscle mass. Your metabolism will increase! With a sound diet, you can be assured that fat loss is easier & it’s usually permanent.

“But I don’t wanna get bulky like those bodybuilders”




Please be assured that you will never become bulky like body builders.
They have very strict training, dieting & rest. They must have some pretty good genes to achieve those kinds of bodies anyway.
& with the weight that I train with actually, I’m still not “BIG”. You can be assured that you won’t become the next Simon Chua so easily.



I am not crapping down here. All my clients wish to look good. I will just state 1 example down here.

My Client - Rinn (Pics coming soon)
Rinn was 64kg before she started personal training with me.
After 2 sessions of PT with me, her weight dropped to 63kg.
After 4 sessions, her weight increased back to 64kg. I am very happy, but she was puzzled.
This is because she has an increase of bone mass & muscle mass. There is a decrease of fat loss. This is proved by the fact that she went “Kevin, my office pants feel loose now”

I joke with her that get ready to burn a hole in your pocket because all your current clothing will become too big for you.


There are many other benefits of strength training. Copied from pt
Weight training increases bone mass. This delays the process of aging & bone mass loss.
Weight training energizes you
Weight training makes you strong. Strength gives you confidence and makes daily activities easier.
Weight training makes you less prone to low-back injuries
Weight training decreases your resting blood pressure
Weight training decreases your risk of developing adult onset diabetes
Weight training decreases your gastrointestinal transit time, reducing your risk for developing colon cancer
Weight training increases your blood level of HDL cholesterol (the good type)
Weight training improves your posture
Weight training improves the functioning of your immune system
Weight training lowers your resting heart rate, a sign of a more efficient heart
Weight training improves your balance and coordination
Weight training elevates your mood
The list can just go on & on…

Conclusion
So far, 100% of my clients are achieving real positive progress with me. So why hesitate?
Start strength training today!
Be it yourself or with me!

ps: i took more than 1 hour to write this. please leave some comments for me.

by the way, i have left out a lot of details. This is very brief, i just wanna bring the idea of "weight training is the way to go"

Please visit my new website for all my updated articles. Thank you!