Weight Loss Basics: The 3 Foundations of
Fat Loss (Part 1 of the 3 part series) By Michael Collins
Scrap everything you've heard about fat loss and start with this
Strength or Resistance Training is the
most effective exercise for fat loss. If you want to lose weight- start
with this beginners program.
For the last 12 years myself and Eugene (My co- author on
Black Book of
Secrets) have been getting dirty, in the trenches, training clients.
Over those 12 years, we've worked with thousands of clients. Everyone
from supremely conditioned athletes to the elderly with special needs.
As you can imagine, we've fielded questions about everything under the
"Does water count towards my water intake?"
"Is mashed potatoes a carb?"
"Do I have to do legs? I just want to get big."
"I've been doing 20 sets of concentration curls how come my arms aren't
getting any bigger?
"I've been doing crunches every day and I still can't see my abs. How
Of course, the majority of questions stem from the desire to
"What diet can I follow that will let me eat as much of whatever I
"How come I'm not losing weight? I ate a salad yesterday"
In recent years, most questions have started with "I was reading on the
internet that..." Uh Huh.
This is a problem. Although the internet is a fast way to access
some of it is out right crap.
Even for those of you lucky enough to come across solid information, you
may have found yourself confused by what's offered as "the solution".
Concepts like the glycemic index, ketogenic diets, and thermogenics may
have your head spinning.
So what I want you to do now is scrap everything you've heard about fat
loss. We're going to start with a blank page. We'll get you kick started
on the 3 foundations of fat loss. From here, you'll learn how you can
manage all the esoteric, fancy stuff with the 3 foundations.
Here are the 3 Foundations of Fat Loss:
1) Resistance Training
2) Cardiovascular Training
3) Nutritional Plan
1) Strength or Resistance Training. Why do we list resistance training as the first
of the three foundations of fat loss?
First, because it increases the
best natural fat burner -
lean muscle fiber.
Second, because it's the only vital, must-do exercise someone looking to
lose fat should perform (more on that later).
Third, because it provides the biggest bang for your exercise buck in
terms of EPOC
(see part 2). Now, those of you who are afraid of "getting
too big" should read this first.
Why do we want to add muscle fibers; aren't we trying to decrease the
size of our bodies? That's right, genius; we want to decrease our body
size by decreasing the size of our fat cells - but we want to max out
our muscle, as much as we possibly can!
muscle immediately raises your metabolic rate (the number of
calories you burn each day- even if you're lying in bed). That's right -
having more muscle fiber on your body increases the number of calories
your body burns- even on your days off! Even sitting around watching TV!
It's estimated that a pound of muscle burns an additional 15 to 30
calories per day, so if you were to gain, say, a mere 5 pounds of muscle
to your frame, you'd be burning an additional 75 calories each and every
day (to lowball it).
That's an extra 27375 calories each year, or the
equivalent of nearly 8 pounds of fat! So instead of you working on your
body, you're putting your body to work for you.
Not only does adding muscle fiber increase your metabolic rate, it also
the muscles themselves, and the connective tissues-
protecting you from injury, and
giving the body a more aesthetically pleasing, healthy appearance. Where
did you think the "shape" of your body came from? Not your bones and
Finally, if you're
creating a caloric deficit by eating fewer calories
than you burn each day (like you should be doing), your body is in a
catabolic state - meaning, it will be burning its own tissues for
energy. That's great! That's what we want - if the tissue its burning is
FAT. Problem is, the body doesn't discriminate - it'll burn protein just
as readily as fat, and you'll start to lose whatever muscle you already
And the only way you can avoid this process is if you
strength train. By
strength training, you're telling your body, "Hey, don't touch this
stuff, it's good and necessary." By strength training, your body will
avoid using protein (muscle) and rely on fat to make up its energy
This one reason is the MAJOR factor why 95% of people who diet FAIL.
They diet correctly, but their bodies burn muscle as well as fat. Fast
forward, their metabolism slows (since they're missing all that active,
living muscle) which makes it far easier to put on weight again, even if
they continue eating properly! They put the weight back on, and it gets
harder and harder each time to lose it again (sound like anyone you
"Great - you've convinced me! So what do I do?"
Easy - reach into your wallet, pull out your credit card, and give us a
Prescribing a general strength training program that addresses all the
particular issues of each individual is beyond the scope of this
"overview" article. However, we can offer you the basic principles, and
you should be able to connect the dots from there (or, you can just
check out the fat loss program we've written into Black Book of
resistance training program should consist of these 8 basic
2) Deadlift (pulling)
3) Pressing (overhead)
4) Pressing (horizontally)
5) Pulling (horizontally)
6) Pulling (vertically)
7) Crunching/flexing of abdomen
8) Rotation of Abdomen
Select exercises that work these functions of the body, or ones that are
similar. For example, instead of
squatting, you could use the leg press
machine at the gym.
Initially, choose a weight you can comfortably use in good form. Perform
these exercises in a smooth and controlled manner. The only thing you'll
lose from jerking the weights around is your limb.
Start slowly and work your way up to challenging weights progressively
by increasing the weight loads a little bit each week. Aim for 2-3
workouts a week, and don't dilly-dally around the gym. Keep your rest
periods short (no longer than 30 seconds), and aim to get done in 30
minutes or so.
Part II of this article can be found here
If you're truly looking to lose weight fast, we have included a few key
workouts that you can use to make your cardio more effective in
Book of Secrets. It also includes 60 other
fat loss tips, tricks and
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