0 To be lean or not to be.

Spring, spring spring. Beaches and sun. Beach bodies and Potatoes...

In my last post I talked about a the many active facilities situated around Melbourne open to the community free of charge.
This week I'd like to talk about losing body fat and building muscle definition.

Many of my friends believe it is extremely easy to lose weight and build muscle at the same time. After a light discussion with the Physiologist at the local clinic over the weekend. I'd conclude with, NO.

It isn't, it really isn't, due to current study commitments and various time restraints, I maintain a equal fat burning and muscle developing routine. Simply because it is my time to relax and keep my energy levels and health in balance. But if you wish to shred that Potato bod of yours. Cut the body fat first.

Why? Because muscle requires fat to build mass and definition, it requires the body to be in a anabolic state (fat gaining) whereas to lose body fat requires the body to be in a catabolic state (lose fat).

It is possible in the short term to see positive effects, but in the long run. You'd see those potato gems swelling. Seriously. It isn't worth the hard work.

My advice, lose the excess fat first, then begin your journey later on into building definition.

It's even easier for the ladies. Simply drop 'that' craving excuse every month. That 'cycle' has diuretic effects and burns a lot of fat for fuel due to a 'loss' of nutrients. Next time your buddy hits, have a look at your waists, hips, lower abs, gluteals and thighs. See the difference?

I hope it helped!
Kwongie.

2 Take a leap.

In the past few weeks I have discussed various ways to identify what type of body you have, who you are and little tricks on how to start your journey to a healthier you. This week I'd like to share a bit about my routine in the past and present and how I changed my routine to better build my health. 


During my final year as a year 12 VCE student. I wanted to maintain my health to have a stronger immune system, with higher levels of energy and better concentration in my studies. I took my first step In February, I began to get back onto my bike and have 20km rides everyday, recording each statistic with the free application, mapmyride.com seen in my previous post "I need it!". A month after cycling on a daily basis, I incorporated weight training into my routine after each cycling session. I used a full body workout each time instead of a muscle group specific workout, this was an attempt for me to increase my metabolism and muscle v fat ratio equality. I continued this routine until May when I realised I don't have a solid direction and I wasn't eating right to maintain energy levels and nutrients for muscle development.

During mid May I happened to mention my routine and diet with a patient at the chiropractic medical clinic I was employed in. Having discussed my situation to him, he provided me with his expert advice as personal trainer and dietitian. I started off by addressing my diet and snacking on nuts and berries to maintain a stable metabolism and appetite, later on addressing my somatotype in the process I defined what my goal was.

All that said, he helped me devise a workout on his next visit which consisted of morning cardio, optional cardio after school and one muscle group specific training in the evening. This was followed by a six meal diet to cater for my Mesomporph x Endomporph somatotype to have a higher muscle v fat ratio.

This six meal diet was a protein based diet with minimal carbohydrates to help me have a higher muscle v fat ratio.

This consisted of:

Morning
Morning Sprint
Two Eggs and/or Muesli and Yoghurt and/or Fresh Fruit (with flaxseed and chia seed)
Followed with a glass of minimal process fresh milk.

Morning Tea/Recess
Nuts and Berries and/or Fresh Fruit and/or One Can of Tuna

During Class / Study (Snack)
Nuts and Berries or Fresh Fruit

Lunch
A wrap or wholemeal sandwich with a variety of filling
Regularly consists of plain roast turkey, avocado, tomato, onions and greens
No spread was used except for cottage cheese, which is high in casein; a slow burning protein that is low in fat, great for muscle recovery.

After school
A salad with tuna or chicken (steamed)

After evening cardio or pre-workout
Nuts and Berries and/or fresh fruits
Followed by a glass of fresh milk

Dinner
Dinner meals normally consist of red rice or black rice with fresh steamed asian greens and some fresh meat. Occasional stir fry with minimal to no oil used.

Followed by sufficient amounts of water and fluids to keep me hydrated.


The result? From 55 kilograms at 5'1 with a BMI (Body Mass Index) of 22.3 I cut my weight down to 52 kilograms and a BMI of 21.1. Was I happy? Yes! OF COURSE I WAS. Higher levels of energy and concentration not to mention a more defined stomach. It was a large difference.

I still follow this workout very closely, largely focussing on muscle gains, sadly due to studies and other commitments my muscle v ratio is just hanging in there.

Are you willing to take the leap?