I’ve always been a fan of clever marketing — you know those commercials that get your attention with funny lines, edgy graphics or memorable characters? My favorite spot lately is the guy who goes around telling people to feed their lawns. The hook is that he’s got a really cool, thick Scottish accent that gets your attention when he says, “Feed you’re lawn, Feed et!” Now, instead of the mundane spring task of seeding and fertilizing your lawn, you feel like Braveheart rallying his troops to slay the enemy in an epic battle of grass versus dandelions. With that image in mind and summer weather on its way, maybe it’s time we “burn the fat…burn et!”
If you read my last blog “How Do I Look?” and had a chance to check your body composition, you may have discovered that your body is made up of many factors besides your overall body weight. Your weight is a combination of your muscle weight, bone mass density, fluid content and body fat. Here are the basic body fat ranges for standard adults based on NIH/WHO BMI (National Institutes of Health/World Health Organization Body Mass Index) Guidelines:
Age: 18–39 Healthy: 21–32% Overfat 33–38% Obese 39%+
40–59 Healthy: 23–33% Overfat 34–40% Obese 41%+
60–99 Healthy: 24–35% Overfat 36%-42% Obese 43%+
Age: 18–39 Healthy 8–20% Overfat 21–25% Obese 26%+
40–59 Healthy 11–22% Overfat 23–28% Obese 29%+
60–99 Healthy 13–25% Overfat 26–30% Obese 31%+
Keep in mind that extremely low body fat is considered under-fat for most adults and may be as equally unhealthy as being over-fat. Unless you are a competitive athlete in peak physical condition, be careful not to starve your body of its healthy fat composition.
Lighten the Load
Body fat is not the enemy as it does have a vital role in a healthy body. The key here is to know the type of fat you’ve got on and in your body. Fat is typically divided into two categories:
- Essential — Your body needs some fat for basic bodily functions like thinking, moving, reproduction and circulation. Your brain, bone marrow, and organs all contain essential fat. According to ShapeUp.org, men have about 3% essential fat while women have 12% essential fat mostly carried in the breasts, pelvis, hips and thighs for reproductive purposes. If essential fat is too low, basic bodily functions may be compromised and lead to heart disease, osteoarthritis, fertility issues, etc..
- Storage — A little bit of stored fat, like a thin layer of visceral fat around the organs is designed for protection. Too much visceral fat can reduce the healthy function of organs. Other stored fat usually accumulates under your skin, around your belly, hips and thighs. Excessive amounts of stored fat, especially around the midsection, is dangerous and leads to increases in heart disease, type 2 diabetes, certain cancers, arthritis, and breathing issues.
Go for the Burn
My personal philosophy on fat-burning and muscle-building is to deprive the fat and feed the muscle. (A word of caution: if you are dealing with any sort of eating disorder please contact your health professional. Anorexia and bulimia are serious physiological issues with dangerous health risks.) Here are some steps you can take to reshape your body the healthy way:
- Eat It — your goal in weight loss should be to lose stored fat not muscle mass or body water. A balanced diet of lean protein, nutrient-dense vegetables and a small portion of complex carbs will help you maintain your basal metabolic rate (BMR) while reducing excess calories.
- Deprive It — low glycemic foods will reduce blood sugar spikes and keep insulin levels in check. Cut out the saturated fats, sugars, soda, artificial sweeteners and preservatives.
- Rev It Up — there are several fat burning nutrients that can aid your fat loss efforts. Be sure to look for a complete, balanced supplement that is on the FDA GRAS list (generally recognized as safe). Avoid any product that makes wild health claims or promises massive fat burning effects. Here are some safe ingredients to consider:
- Chromate® — the most readily absorbed form of chromium to help your body process carbs more efficiently and aid in energy production, muscle development, fat and cholesterol metabolism
- L-Carnitine - aids in fat metabolism and lean muscle mass development to help reshape your body and add more definition.
- Gamma-linolenic acid — helps increase the constant rate at which fat is burned.
- Coenzyme Q10 — an enzyme that your body produces naturally. Additional supplementation promotes energy production, attacks free radicals and supports the immune system.
My favorite product that includes all of these ingredients in safe and effective quantities is Reliv Cellebrate® (see below for more information)
Slow and Steady
You’ve heard that expression when it comes to winning a race. The same is true when it comes to fat loss. Every weight-loss program will result in a moderate loss in lean body mass and some fluid loss. The key is to make sure that the weight you are losing is mostly stored body fat. Here are some additional guidelines from ShapeUp.org:
- Initial — during the first few weeks of a weight loss program, 75% of weight loss should be fat loss and no more than 25% from lean body mass.
- Ongoing — 90% fat loss, 10% lean body mass.
A fat-loss program that complies with those guidelines usually results in a loss of 1–2 pounds per week and will include:
- a balanced diet
- portion control
- regular physical activity including muscle and resistance training to preserve and improve muscle mass
- proper hydration
Whether it’s greener grass or a leaner body mass, you’ve got to weed it, seed it and feed it properly. Weed out the unhealthy foods; seed your fat-burning efforts with targeted exercise and supplements; and feed your muscles with healthy protein and hydration. I suddenly have this urge to put on my muscle shirt and go mow the lawn!
Burn It Up - with Reliv Cellebrate, Slimplicity® and LunaRichX™ nutrition for the 21st century. Visit www.reliv.com/buy enter RCN: 53960101
Important note: All active duty military qualify for a free registration & 20% discounts on all products. FMI firstname.lastname@example.org
“It’s just a job. Grass grows, birds fly, waves pound the sand. I beat people up.” Muhammad Ali
Copyright © 2013 by Christine A.Toriello, all rights reserved.