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From Jodee the Queen of this scene...
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INDEX.
The tools and information on the this site are intended as an aid to weight loss and weight maintenance, and do not offer medical
advice. If you suffer from, or think you may suffer from, a medical condition you should consult your doctor before starting a weight
loss and/or exercise regime. If you decide to start exercising after a period of relative inactivity you should start very slowly and
consult your doctor if you experience any discomfort, distress or any other symptoms. If you feel any discomfort or pain when you
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A Spray Mist Crave Controller Is Diet Defense... It  has been all over the runways this season... models are spraying
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TOP STORIES BELOW...
The main features of a sound fat loss program are:
1. Sound diet plan
2. Sound cardiovascular program
3. Sound weight training regimen

Macronutrients
When aiming to reduce body fat levels, the management of macronutrients is crucial.
The macronutrients are protein, fat and carbohydrates. Below is a brief description of
each macronutrient and its respective function within the body.
Macronutrient Physiological Function Types / Sources
Protein* Muscular Repair
Boosting Immune System Functioning
Prevent Catabolism
4.5 calories p/gm
Fat Burning Whey
Caesin
Egg
Animal
Soy [Plant]
Fat Energy Source
Boosting Immune System Functioning
9 calories p/gm Good [Mono]
Bad [Poly]
Carbohydrates Energy Source
Preventing Catabolism
Insulin Regulation
4.5 calories p/gm Simple Sugars

Complex Starches
As may be seen from the chart, each macronutrient performs different functions within
the body. Understanding the differing functions of each macronutrient will allow for the
construction of a sensible goal-oriented diet plan that will increase the desired
outcome.


To construct a diet plan several variables need to be mathematically determined.
These variables are:
Body mass
Current age
Basal metabolic rate
Caloric and macronutrient intake
Current body fat percentage
I shall now briefly discuss each.

Body Mass

Many fat loss programs are geared toward "lean mass" or your body mass minus the
total mass of fat you have. This plan is geared toward your total body mass. The best
time to determine your body mass is first thing in the morning upon rising when,
presumably, your stomach is devoid of its contents. For purposes of the example
scenario later in the article, your total body mass is 233 pounds.

Age And Basal Metabolic Rate

The rate of your metabolism is directly correlated to your age. With every passing
decade the metabolism slows by 10%. This translates into a 1% decrease in
metabolic rate per year. Therefore, as people age and fail to change eating habits,
they often gain unwanted body fat. Somehow it never occurs to people that as their
metabolism slows, so should their eating decrease by a proportionate amount.


Calculating your basal metabolic rate (BMR) will allow you to determine with precision
the amount of calories your body requires to maintain its current mass.
The key, then, after determining your BMR is to construct your fat loss program so
that through a gradual reduction in calories over time, you end up consuming fewer
calories than you burn. For purposes of the example scenario later in the article, your
age is 21 and your basal metabolic rate is 2700 calories.

Caloric And Macronutrient Intake
As mentioned, the goal of a fat loss program is to be consuming fewer calories over
time than is burned by the body. However, because the body is extremely adaptable
and prefers homeostasis, TIME, CALORIES and MACRONUTRIENTS are the
independent variables that must be manipulated so that the dependant variable [fat
loss] can occur.

Due to the bodies preference for homeostasis, but the requirement that caloric intake
remains steady for specific time periods during the 71 day fat loss program,
macronutrients must be cycled on a daily basis. This will prevent the body from
adapting. Meal frequency is vitally important to losing unwanted fat, and it is
recommended that eating occur every two hours. Eating clean whole foods is
recommended over processed manufactured goods.

Bodyfat Percentage
Measuring ones ratio of adipose tissue to lean muscle mass is crucial and is a
general measurement of health. With a measurement of adipose to muscle, one can
determine if mass lost during a fat loss program is muscle or fat. If it is determined
that muscle was lost, macronutrient percentages may be adjusted to compensate. For
purposes of the example scenario later in the article your BF is 13%.

Weight Training Regimen

A weight-training regimen is very important in the quest to reduce overall mass
attributable to adipose tissue. A high intensity program [no longer than 45 minutes] is
recommended. A high intensity weight program will lead to increased oxygen use and
more watts being used as the work is done over a decreasing time period. This will
raise body temperature and therefore burn more calories.

Cardiovascular Regimen

Cardiovascular exercise when used in conjunction with dietary modification will
optimize fat loss. Cardiovascular work should have an intensity factor that will burn fat
but preserve lean muscle tissue. The frequency of cardiovascular exercise performed
increases over time, although the intensity level varies marginally over the same
period.

Here is a full example of the math, using the subject profile of a male weighing 233 lbs
(plug in your numbers)

If:

M = Mass
LM= Lean Mass
BF = Body Fat Percentage
FM = Fat Mass [x]

Then:

M(BF) = FM
233(.13) = FM
30.29 = FM

Then:

M - FM = LM
233-30.29 = 202.71

NOTE: To determine daily caloric intake, multiply body mass by 15.

EXERCISE:
To determine intensity percentage you must calculate your maximum heart rate. To
do this the use the following calculation:
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