All fats are not bad. In fact, "good fats" know as essential fatty acids (EFAs) can actually help you lose fat, gain muscle, increase energy and stay healthy. You should look at EFAs the same way that you look at taking vitamins and minerals - as insurance.
The two EFAs that you must obtain from your foods are omega 3's and omega 6's. EFAs have many important functions in the body; they are required for the absorption of fat-soluble vitamins, for proper nerve function, immune system function, energy production, oxygen transfer, recovery from fatigue, and hormone and prostaglandin production. They make up the major components of cell membranes, they are important for the construction and maintenance of all healthy cells and healthy skin, and are used in special ways in the adrenals and sex organs. EFAs are great for your joints and connective tissue which can help you prevent training related injuries.
EFAs can also help you lose fat and build muscle. EFAs can be anabolic in the respect that they are an energy source and can prevent muscle from being broken down to glucose for use as energy. Keeping some good fats in your diet also sends a signal to your brain to keep you out of starvation mode. "Good Fats" can also help fat loss by smoothing out blood sugar and insulin spikes and helping insulin do its job more efficiently.
Food sources of essential fats include nuts, seeds, cold water fish and unprocessed, unsaturated oils. Probably the best way to get your EFA's is to take an EFA supplement in the form of Flaxseed oil or an oil Blend such as 'Udo's Choice Ultimte oil blend." One to two tablespoons of Udo's or Flax oil will provide you with all the EFA's you need.
Chapter 16: Cardio Training Secrets For Maximum Fat Loss: Why it's Better to Burn the Fat Than to Starve the Fat
"Increasing aerobic exercise activity has the benefit of burning fat without slowing metabolic rate. In fact, aerobic exercise causes metabolic adaptations that make the body more efficient at burning fat."
- John Parillo, Bodybuilding Nutritionist and author of "High Performance Bodybuilding."
"Aerobic exercise such as walking, jogging or cycling is the only type of physical activity that directly burns body fat. For fat to be burned, oxygen must be present and this occurs only through aerobic exercise."
- Cliff Sheets, Certified Clinical Nutritionist and author of "Lean Bodies"
Why it's better to burn off fat than diet off fat
To lose body fat, you must create a calorie deficit. There are two ways you can create a calorie deficit: 1) decrease your caloric intake from food (dieting), or 2) increase the amount of calories you burn (exercising). Both methods should be used, but the healthier, more efficient and more permanent way is to BURN THE FAT with exercise! That's where the name of this program comes from. "Burn the Fat, Feed the Muscle" means, don't starve the fat with low calorie diets, Burn the fat with exercise and feed the muscle with good nutrition. Dieting or severe calorie cutting without exercise is not an effective strategy.
As paradoxical as it may seem, it's always better to eat more and exercise more than it is to eat less without exercise. Ironically, most people do the latter: They slash their calories to starvation levels and exercise little or not at all. This slows the metabolism, decreases lean body mass and invokes the starvation response. Exercise allows you to create the calorie deficit and burn fat while increasing the metabolism.
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If you’re overweight, you are not a bad person. You’re simply overweight. But it’s important to lose the extra pounds so you’ll look good, feel healthier and develop a sense of pride and self-esteem. Once you’ve lost the fat, you’ll need to maintain your weight.