Dr. Rick Kattouf II, Host of Rx Nutrition:
Eating for Improved Performance in Life, Fitness, and Sport
If you are like most people, you are looking to burn body fat. Now, how do we maximize our body's ability to utilize fat as its primary fuel source? Do we train harder at higher intensities? Do we adopt the conventional thinking of "eat less, workout more"? Do we cut out carbohydrates and adopt a high protein diet?
If you said 'yes' to any of the above, you are not alone. Too often we adopt conventional thinking and beliefs which in turn do not allow us to reach our goals.
High Intensity Training: Are you continually pushing your limits, drastically increasing your heart rate and sweat rate in hopes that the scale will be your friend the next day? If so, let me suggest another path to follow.
When we train at too high of heart rates/intensity, too often, we are calling on our anaerobic metabolism. Anaerobic metabolism means we do not have sufficient oxygen going to the working muscles. Without sufficient O2 to the working muscles, fat will not be metabolized as our primary fuel source. My suggestion is to lower your heart rate slightly to an intensity that you can sustain for a longer period of time. This will allow for aerobic metabolism (with oxygen), and you can begin to facilitate fat burning.
Eat Less/Workout More: If this is your school of thought, not to worry, I am hereto help. By eating fewer calories than your body needs (yes, I understand conventional thinking says it's all about calories in versus calories out), you are placing an undue stress on your system. In response to this stress, the body is signaled to hold onto body weight/fat.
I have seen this story many times over the past two decades. Some people think they are doing right by eating less and working out more (see high intensity training above), but their body weight does not change. Always remember, the body feels as if it is being threatened and starved in this situation. The solution is to stoke the fire in the body. To do so, feed it, don't starve it.
Ah Yes, Carbohydrates
If you feel a high-protein diet is the key to weight loss success and carbohydrates make you fat, let me rescue you from this destructive belief. I can keep it this simple folks... fat burns in the presence of carbohydrates/glucose... period! Carbohydrates are critical for enhanced performance in life, fitness and sport.
Conclusion: If you have not been getting the return on your investment of time, let's change some things up.
Step one is to look at your training intensity. If you have been really 'getting after it' and the results are not showing, try reducing the intensity slightly. This will reduce your heart rate during training and bring the necessary amount of oxygen to your working muscles and facilitate fat burning.
If you've been skipping meals - especially breakfast - and eating too few total calories with little to no results, it is time to EAT!Keep in mind, digestion burns calories (this is the Thermic Effect of Food).
If your lunch and other meals usually consist of a salad with chicken, it is time to embrace carbohydrates my friend.
If you make some significant and lasting changes you will 'Wow' yourself with some amazing results!
