fattofitbook.com

I’ve been working on the V-sits for a week or so but can’t seem to keep my balance! I can do it with my arms to my sides above the ground to keep balance but doing a v-sit with my arms over my head seems almost impossible to do without losing balance and losing form. Just wondering if you had any pictures or videos of this exercise so I can see how it is done properly?

I am also about to start phase 2 of the program and love the results so far. I have lost about 4 percent body fat and gained a couple pounds of muscle. My friends are saying I am bulking up even when I don’t mention working out! It feels pretty good. My question is about cardio though.

I seem to be stuck between 11 and 12 percent body fat for the past week. I know this isn’t much time but my body fat percentage has really been falling fast in the previous weeks. I am wondering now if it is better to keep up the low level cardio to burn the fat off before I work in interval training into my routine, or is it better to do low level one day and interval the next to keep a more dynamic workout. Which would burn fat faster?

Thanks again for all your help Ray and good luck in your new project! Take care.

Joel Smith
San Antonio, TX

Hi Joel, I think your probably just making the vsits more complicated in your head then they really are. Here is a clip so you know what I am talking about over at Metacafe (leave a comment if you want!):

http://www.metacafe.com/watch/473456/v_sit_situp_variation_lesson/

Also for the cardio the reason I switch you over to the interval training in the fat to fit Program is because your body is getting used to the steady state cardio after a month and needs a change. So don’t let confusion enter the picture and no real proof exists that you will get leaner with steady state cardio faster than interval training. If anything the opposite is true.

Tons of studies have been done that show the hormonal benefits as well as metabolism boosting effects of interval training. To look like a cheetah, run like a cheetah. I don’t know what runs long and slow, so I couldn’t give an example!

Ray Burton
www.fattofitbook.com

Hi Ray,
Thanks for a great book and really helpful newsletters.  Last September I realized I needed to get into a good workout program and switch my eating…it’s only been recently that I came across your book in my quest for more and more knowledge.  I always thought of myself as a healthy eater, but realized I was eating way too many carbs and not enough protein.  This is my current schedule:

Jari Love’s ripped classes 3x/wk
30 minute pure cardio 3x/week right before the ripped classes
Thursday a.m.’s I do 30 min cardio and then heavy weights/low rep
Saturday a.m….I do a ShredMill class (it’s on a treadmill…using heart rate monitors to do high interval training) 1 hr
Sunday’s I run with a friend on the outdoor paths…usually 1 hr to 1:20…..
 
I had my RMR test done and I came in with an extremely low number 777, but I eat around 1300 cal/day (+/-).  I eat 155 grams of protein/day…18-20% fat and the rest carbs. I am very tiny at 5′2″…& weigh 103 lbs…& I’m 43 yrs. old.  Since Sept. I have lost 12 lbs…And no lean muscle. I am really happen with my upper body progress…however, I can’t seem to lean out my legs.  This is always been a problem area for me and I have always had cellulite on my legs/bum. They are definitely better…but they still don’t really match my upper body.  I do lots of lunges, squats, high step ups, sumo squats, etc…and of course my running.  So basically, I’ve given you all this information to ask you this.  I know that the body does not spot reduce…but do you think what I’m doing is putting me on the right track to leaner legs and I just need to be patience?  In your experience, does this area just take a lot longer to respond (and because I’m a woman?) The other problem is I don’t want to get any smaller up top on the road to leaning out my lower body?  I like my upper body, my arms are well toned, I have abs!  I would appreciate any advice you can offer.  I feel really frustrated with this area.  I’m sorry to give you so much information, but I thought you would need to know my lifestyle before giving me advice.
With much thanks……and in good health,Lisa

Sorry for the delay my reply, its busy over here! Patience is your key. As a women the legs take a lot longer to get where you want them then it does on a man. Actually men run into the same problem but its the love handles, so no, we don’t get off scott free!
As for your upper body staying the same, that’s not a problem. As long as you continue to keep your protein high like you are doing and make sure you lift as heavy as you can for your upper body it will stay just like how you like it.
As a side note, great job on the fitness plan. Its very proactive and you get a golden star for effort. You are doing everything right and its impressive. Stick it out and more great results will be shortly coming!

Hello,

My name is Frank Remington, a 50 year old male smoker that has undergone knee surgery, have some permanent damage to the right knee, and have been diagnosed with premature arthritis in both of my knees, hip and lower back.  I work on the road around 250 to 300 days per year and am usually in one area for only 3-4 weeks at a time, so a gym membership is almost impossible for me to use.  I travel with a set of Reebok Speedpac dumbbells and a 65 cm fitness ball.  Cardio work is a big problem for me because of the injuries, arthritis, and surgeries over the years (not to mention the smoking part!).  I stay at cheaper hotels generally (project budgets) that don’t have any type of fitness equipment or facilities.  I do a 4-5 day/week, 30-45 minutes/day lifting regimen, but it doesn’t seem to do any good.  I would dearly love to drop around 30-40 pounds, but am clueless as how to go about it.  Any advice for someone like me?  Any help would be very, VERY much appreciated.  I am really looking forward to hearing from you.  Thanks in advance for your time and consideration.

Sincerely,
Frank Remington

From Ray:
I think your best bet Frank is to get into some bodyweight training. That way you can train quickly and at a heavier resistance. Just look at a gymnast. If you train quickly using fairly decently heavy resistance like your own bodyweight and watch the processed food often cardio isn’t needed.

Here is the type of workout I am talking about that uses only bodyweight and keeps you moving fast so you don’t need to go for a jog and you don’t need a gym membership.

As well, here is a clip of me doing most of these exercises:

Body weight video

Here is the page with the routine:

Bodyweight workout Routine

Hope that helps,
Ray Burton
www.fattofitbook.com

 

Technorati Tags: bodyweight training, no gym membership

This one comes from Tara Butler:

How much omega 3 should one be taking in a day?  Now that it is added to eggs, found in flaxseed ect… can taking too much just add on the calories and not be beneficial? 

Answer From Ray Burton:

Omega fatty acids are becoming a very mainstream supplement these days. I thought for sure when I started my research that I would be able to answer two very simple yet common questions easily. I was wrong. Despite Omega fatty acids popularity and the nice chunk of change that is being made off it by supplement manufacturers, the solid recommendations on its intake are curiously varied.

When I started out, I only wanted to know first; “How much omega 3 should one be taking in a day?” Second; “Now that it is added to eggs, found in flaxseed and so on, can taking too much just add on the calories and not be beneficial?”

The first question of amount depends on the expert you talk to. The one thing that is almost a suggestion is that you should make sure you get a balanced amount of omega 6 and omega 3. Equal parts omega 6 to omega 3 is one suggestion and at the highest end, 10 omega 6 to 1 omega 3. Most of us get too much 6. See how this is heading already? I guess the good news is that in America (Canada too) we are heading towards 20:1 ratio of omega 6 to 3’s, so anything is an improvement from that imbalance.

That explains the ratio’s although somewhat vaguely. Now for the actual amounts. The national food and nutrition board is suggesting that 110 mg for women and 160 mg for men is sufficient. Individual nutritionists suggest a bit more. Somewhere in the 500-1000 mg per day range for normal healthy people and even suggesting more if an illness like rheumatoid arthritis is present.

The point that is hard to wrap your head around is the fact that four appointed “experts” suggest substantially different amounts. This makes it hard to give a solid recommendation as a personal trainer that is not an expert MD. The council for Responsible Nutrition, American Heart Association, the Food and Nutrition Board and the World Health Organization all suggest something different. What I take away from the amounts is that if you are at 200 mg up you should be good. If you are over 1000 mg, you are starting to get too high.

So what are the ramifications if you dare to take in too much of the omega fatty acids? The only thing I can find, and you should do your own research, is that you may get some diarrhea and gas. You may want a breath mint or two also as the oils from fish leave a, well, fishy aftertaste. Taking in too much of any macronutrient however is excess calories and of course this is no different with fatty acids. A surplus of fat intake will not bring more results and may lead to fat storage. Its not because its fat, its because of the surplus calories.

If you are worried about drug interactions, there is only one thing I have found and that is with blood thinners. The combination of blood thinners and omega 3 fatty acids can cause excessive bleeding. This makes perfect sense though since it is this effect that does help those with heart problems.

Hey Ray, 

  

   I keep forgetting to book an appointment to sit down to try and lose more fat off my tire, so I’ll try and type out my diet thoughts here.  It’s going to get long winded but here it goes. I’m sitting at 195lbs down from 242lbs after reading your book, and of course it’s not good enough for me.  I have been eating the same portions and food since day 1 when I set up the meal plans for 226lbs.  Here’s my game plan, let me know of it makes sense or not please. 

  

- Doing the wild rose cleanse this week starting Thursday. 

  

- At this point changing portions to adjust to 195lb BBE calculations but up the protein from .8/lb to 1g/lb.   Not a lot of change for my diet actually for the cleanse except for fish instead of poultry, plan to keep protein levels high just using fish (likely lots of salmon), everything else is a match… or close to anyway…. 

  

- When I am done the cleanse and go back to poultry, cottage cheese etc, I am looking at a few changes.  The carbohydratess are a no brainer, just cut back a bit.  For proteins I eat a pretty standard set of foods: Meal 1 - cottage cheese   2- chicken / turkey    3- chicken or salmon   4-chicken / turkey   5 & 6- burgers or pork chops, just something other than chicken or turkey.  My thoughts are to keep the daily proteins the same except maybe more emphasis on turkey, but change the night meals to white fish or some type - crab, cod, halibut, stuff like that with very low fat contents….  or should I be switching everything to white fish to try and cut fat from the diet? 

  

- Still have a protein shake at 10 am and eat ice cream at night (usually an ice cream bar) Ice cream is because I found myself getting dizzy a lot and realized it was lack of sugar, have felt a lot better since starting this…. anything I can do different as I realize its not the best thing for attaining a 6 pack! 

  

Work outs: Going to start running 3 miles, 2 or 3 days a week before work (this assumes I can drag my butt out of bed) to see if I can get things moving some more, otherwise I am fairly active in the evenings….  more so when my shoulder smartens up. 

  

Thoughts?   

  

Thanks again 

Mack 

  

From Ray: 

  

First I think you should start looking at body fat percentages now instead of the scale. I saw you the other night and you are getting really lean. I don’t know if you have a certain number you want to see on the scale, but if not, I would be more concerned with body composition than getting that scale to go down any more. After all, do you want to fight at 160 lbs and 10% body fat or 190 lbs and 10% body fat? Just a choice so let me know. 

  

Now on to the diet. The cleanse is going to make you feel awesome after and I think you will see great benefits from it. So that is a go. As for the BEE calculations, I wouldn’t drop as low as 195. I would only go for a 210 for now. Big changes usually cause the body to freak out and rebel. You don’t want that, you have to just tease it a little and not totally tick it off. 

  

With your activity level, I would not decrease the carbohydrates for the increase in protein. This is my opinion but I feel that if the carbohydrates are not available then your body is going to go after the protein next since it is not the macronutrient that is needed for survival, fat is. So it is extra muscle you are after, then add the protein on top but don’t decrease your carbohydrates right now. Not for an athlete. 

  

As for fat, you do not want to cut it out totally. Fat should be at least 15% of your calories. You need this for hormone production buddy. I like the way you cycle your protein sources, keep that up and I would actually go for more fatty meats at night along with fibrous carbohydrates if fat storage is a concern. If that makes no sense to you then we can talk about the science on that later. 

  

As for the ice cream at night, this is weird. You are considering cutting back on carbs for the sake of increased protein but then eating ice cream at night for the sugar you need. See what is happening there? This is another good reason why you need to keep your carb intake at the present levels or even bump them up just a bit. You only need to add a few grams of complex carbs here and there and the light headedness will go away. Try some oatmeal with a banana any time you need a sugar/carb fix. It will break down fast at the start and slow burn on the end from the banana and oatmeal combo. 

  

Now for the extra activity. I know you know the math of fat loss. 3500 calories per pound of fat is the magic number. Now how many calories are you in deficit when you calculate your classes, gym sessions and good eating. If you are in deficit then the extra running should only be because you like it or need to improve your performance in running. Doing excess work to burn calories can throw you into overtraining really fast. Watch yourself. I think you are doing enough activity already with the MMA, my class and the gym. If anything I would go with sprints in the morning if you must go for a run. 10 sprints for 100 yards with 30 seconds rest in between. 

  

Hope that helps buddy!

-Ray L Burton