FAT BE GONE

Marc,

I have been working out for almost a year now. I have been able to build some muscle already, but I’ve noticed that together with the muscle, there has been some fat buildup, too. Although, I have a bit of muscle definition (i.e. some muscle lines here and there), I still feel my muscles are lacking. I’m thinking of using supplements. I have done quite some research on them and since I only want lean muscle and muscle definition, I do not think I need amino or whey. I only want to get rid of the fat to bring the muscles into view. I am thinking of taking thermogenics (e.g. hydroxycut, xenadrine) on a minimal dosage and for a limited time to remove the surface fat. Of course, I’m thinking of getting the ephedra-free thermogenics. What do you think?

Mike E.

Ah yes, the age-old problem of cutting up! Most people have the same problem after they’ve been working out for a while, especially if they have started with a mass-gaining program (Like I did. I used to be a skinny runt!). You work out hard and eat a lot to pack on the muscle, but then find that together with the muscle you’ve also gained some not-so-desirable fat. Now fat is great if you plan to be an Eskimo and live in the North Pole where you really need the extra insulation, but in the tropical heat of the Philippines, that extra layer is the last thing you want. Not only because it makes you feel hotter, but also because we have amazing summers here and that means hitting the beach!

We all want to get in shape for the summer season, which probably explains why I see so many more people working out at the gym lately. And no matter how big we get, if we still have a thick layer of fat, we won’t see any definition. So how to get rid of that extra layer? Exercise has a lot to do with it, and not necessarily just lifting heavy weights. You also need to do some cardio exercises to shed the extra pounds. Now there are a lot of great cardio classes you can join, whether it be kickboxing, spinning or aerobics. Alternately you can hit the treadmill or the bike at the gym. The important thing is to keep your heart rate up at the right level so that you are burning those extra calories while you’re working out. I personally prefer an aerobic sport instead of a class (I just can’t get my feet coordinated for aerobics!), and there are plenty to choose from! For instance you could take up soccer, squash, ultimate Frisbee, rugby, or badminton (which is my personal choice).

This doesn’t mean you should stop hitting the weights though, as a combination of heavy lifting and cardio are more effective for losing weight than just cardio alone. Not only that, if you are doing a lot of cardio, you may also lose some of your muscle mass. I noticed that when I play a lot of badminton for a couple of weeks and skipped on the gym I dropped size in a hurry! But then I tend to lose size if I don’t go to the gym at least a couple of times a week anyway.

Another important thing to consider is your diet. When you are trying to gain size, you often pig out a bit which is fine, but when it’s time to rip up you need to curb some of that excess. Cut down on your carbohydrates so that your body will instead use the layers of fat reserves on your body for its energy source. If you do need carbs, try eating complex carbs such as oatmeal, root vegetables (camote and potato) or brown unpolished rice (white rice is a big no-no if you’re trying to trim down). Also adjust your eating so that your meals aren’t so large. Go for five small meals in a day rather than three really big ones. Take extra care about eating before sleeping as well. Only have a very light meal for dinner as your body has minimal energy requirements while it sleeps and therefore doesn’t need the extra carbs.

Naturally, you’ll also have to avoid fatty foods like sweets, lechon, junk food and anything fried. Try healthier alternatives like fruit (either fresh or dried – I like to pig out on apples and grapes) instead of chips and pika-pika. When you shop, try and avoid buying things that you know aren’t good for you. If it’s not in your cupboard, then you’re not going to get tempted by it.

And how about the thermogenic supplements? They can certainly be used to give you a helping hand, but you do need to be careful with them. From the sounds of it you are aware of the risks involved with ephedrine-based formulas (which should be taken with great care and in minimal doses after consultation with a doctor or sport medicine practitioner). However the ephedra-free versions of products like ripped fuel, hydroxycut and xenadrine are pretty safe. They contain ingredients like guarana, L-Carnatine, chromium picolanate, ginseng and bitter orange which all contribute to giving you more energy and speeding up your metabolism and shedding retained water. They’re not as potent as Ma-Huang (ephedrine), but also not as dangerous for those with heart conditions. They may make you go to the bathroom more often than usual as that’s one of the ways they help you stop retaining water. Also, Guarana is a natural caffeine, so shouldn’t be taken by people trying to cut down on caffeine in their diet (it’s no use cutting out coffee if you’re going to wire yourself up on guarana products instead). But once again, everything in moderation and you shouldn’t use it every day. Maybe a few days on and the odd day off for the ephedra-free, and if you try the one with ephedrine, then no more than one dose a day for more than two to three days in a row. Then take a couple of days off.

Good luck on your program, and hope you can reach ripped status by the time you hit the beach this summer.

Marc

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