VISIONPERSONAL TRAINING  The 7 Reasons Men Fail     to Lose Body Fat
Hi this is Andrew Pascoe from Vision Personal Training, specialist intime efficient fat loss for time challenged business ...
the will power in the world there is no way a man can continue toeat like a bird for the rest of his life. All fad diets a...
is totally different to eating 1000 calories of protein; each createsa cascade of opposing hormonal responses once eaten. ...
more of them. Certain carbohydrates are perfect for spiking your bloodsugar levels back up! This now becomes a viscous cir...
exercise away the calorie excess. Now, please bear in mind that I can runmuch faster than the average guy in the gym – so ...
calories from fat to fuel the exercise. Conversely the fat burning zonealso states that by working out at much higher exer...
exercising for fat loss is only performing cardiovascular exercises likerunning, cycling or exercise classes. Whilst cardi...
training workouts you would continue to burn calories faster untilThursday morning! It’s like doing a 3 day workout!!! Thi...
time to set a clear vision of how you want to look reinforces why youare doing the challenging tasks I the first place. If...
So there it is - 7 reasons why men fail to lose body fat. If you likewhat you have heard, if you really want to change you...
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7 Reasons Men Fail to Lose Body Fat

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7 of the BIGGEST mistakes men make when trying to lose body fat are revealed in this shocking PDF report. If you are a man seeking fat loss you must read this and avoid the same mistakes!

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7 Reasons Men Fail to Lose Body Fat

  1. 1. VISIONPERSONAL TRAINING The 7 Reasons Men Fail to Lose Body Fat
  2. 2. Hi this is Andrew Pascoe from Vision Personal Training, specialist intime efficient fat loss for time challenged business men. I am herewith you today to reveal 7 common reasons men fail to lose bodyfat. By avoiding the following 7 big mistakes men make when itcomes to shedding body fat, you will reach your fat loss goalsquicker and easier.#1 FAD DIETSFad diets are the number 1 reason men fail to lose body fat. Newpredictions show that 41% of men in the UK aged 20 to 65 will beobese by 2020 and a further 40% will be overweight, this means 8in 10 men will be overweight or obese in less than 10 years time.These statistics are shocking but they make it is easy to understandwhy so many men are choosing diets as a solution. 1 in 5 men areon a diet at any given time. Unfortunately these diets are not thesolution to attaining the leaner, harder bodies they desire.Time and time again guys fall for the hype and marketing which thediet industry presents. Just think how many thousands of diet planshave been created over the years…surely if any of these dietsREALLY worked there would be no need to create hundreds of newones every single year?! The fact is the diet industry is worth over abillion £ per year – its big business and one which is relying on men,maybe like you, to fall for their fat loss claims.Did you know 96% of people of who lose weight regain it? By menlike you regaining weight and spending their hard earned cash onthe next so called miracle diet - the industry thrives. If you arelooking for long term fat loss, if you want to wear your smaller suitat work and feel confident taking your shirt off on the beach for therest of your life and not just the next 6-8 weeks do not diet! Longterm diets don’t work - they make you fatter! Let me tell you how…Every diet does the same thing – it reduces your calorie intake insome way, shape or form. So when a guy begins a diet he startsconsuming fewer calories, this is fine because to burn body fat youmust consume fewer calories than you expend – this is known asthe law of thermodynamics. After 1 week on a diet most men willcheck their weight on the scales to find– as hoped, it’s gone down,great! In week 2 and 3 guys often start to notice that their shirts arefeeling looser. Fast forward 4 weeks into many diet plans and manymen have lost 1 stone or more in weight and dropped 1-2 suits sizes– wow, this sounds like good news. And it would be if the storyended here, the trouble is it doesn’t end here, there is a majorproblem on its way. What always happens next is this…Men come off their diet. Why? Because they have to, it’s impossibleto stick to such a restrictive calorie intake long term. Even with all
  3. 3. the will power in the world there is no way a man can continue toeat like a bird for the rest of his life. All fad diets are non sustainable,they simply are not built for long term success and as soon as youcome off such a diet you will regain all the weight which waspreviously lost plus extra! Why do men gain extra weight? Why domale dieters end up heavier and more portly than ever before whenreturning to their pre diet eating habits? Well, when dieting asignificant amount of the weight a man loses comes from leanmuscle tissue – you will never just lose body fat when on a diet.This becomes the issue as any time a man loses lean muscle tissuenot only will he look and feel softer – he also receives a reduction inhis metabolic rate, meaning he now expends fewer calories everyday. A slower metabolism means going back to old eating habits isbound to cause additional weight gain. This is the problem with diets,being non sustainable - men will always return to their old eatinghabits and when they do they will always end up fatter because ofit. A vicious circle is often created here - feeling like a failure andunhappy with a physique which is softer and heavier than everbefore many men begin a brand new diet plan in an additionalattempt to shift the fat! Now the merry go round of fat loss begins –this is known as yo yo dieting – it’s a wonderful way to get fatter!Your solution to getting the fat you want off your body andbecoming leaner and harder is not in any short term diet plan. It’sin an researched, real world way of eating which you can stick to forthe rest of your life. Do you know how to eat in this way? Despitemodern day life being vastly different to how it was thousands ofyears ago, the human genotype is 99.9% the same as it was40,000 years ago – when we were still surviving as huntergatherers. Consuming the same foods as we ate 2.5 million yearsago right up to the advent of agriculture which was only 10,000 –creates rapid, natural weight loss, soaring energy levels and greathealth. I can introduce you to this eating system known as thePaleolithic or cave man diet!#2 Bouncing Blood Sugar LevelsMost men focus their efforts on reducing the number of calories theyeat when attempting to lose body fat. They are correct to do this asa calorie excess is the primary cause of fat gain. A simple reasonwhy 1 in 4 men in the UK are overweight is we eat too much. Creat-ing what is known as a negative calorie balance (in other wordsconsuming fewer calories than you expend) is a foundational fat lossprinciple. But this is only part of the fat loss puzzle when it comes tofood. Do you know it’s not just the total number of calories consumedthat matters? Controlling the type of calories being eaten is just asimportant.A calorie is not just a calorie. Eating 1000 calories of carbohydrates
  4. 4. is totally different to eating 1000 calories of protein; each createsa cascade of opposing hormonal responses once eaten. Thesehormonal responses, you really should be aware of as it is yourhormones which ultimately dictate whether you lose fat or get fat.You can either take control of your hormones or they take controlyour waistline! Sadly too many people eat the foods which createa hormonal response conducive to gaining body fat; the hormonebeing stimulated is called Insulin.Insulin is a storage hormone which is secreted from your pancreasgland. Insulin is released in response to eating certain carbohydrates– here’s what happens: Any time you eat a carbohydrate your bodybreaks it down into glucose (glucose is simply sugar in the bloodstream by the way). Understand that your body can only handle avery small amount of sugar in its blood stream at any moment intime, in fact 5 tea spoons is the maximum amount of sugar it canhandle – exceeding this amount causes Insulin to be released totake all the excess blood sugar out of the blood stream and driveninto the liver, muscles and all the rest being stored as body fat! Thetake home message here is: Eating the wrong type and amount ofcarbohydrates cause a hormonal response that causes weight gain. Insuline Released 5 teaspoons 3 teaspoons Low Sugar LevelsBut the problem doesn’t end here!Once your body has released insulin to do its job of reducing yourblood sugar levels – it creates a different problem which sets yourbody up for a repeat cycle of fat gain! Insulin can cause low bloodsugar levels which are a recipe for fat gain. When ever your bloodsugar levels drop down to low levels you feel ravenously hungry,irritable and develop a strong craving for sugary foods – do youever have an energy slump combined with sugar cravings midmorning or mid afternoon? Well that’s because you ate the wrongcarbohydrates at breakfast and/or lunch! The knock on effect ofeating the wrong kind of carbohydrates is an irresistible craving for
  5. 5. more of them. Certain carbohydrates are perfect for spiking your bloodsugar levels back up! This now becomes a viscous circle which isamazingly effective at getting you to gain body fat. By eating thewrong carbohydrate foods (which are often the ones labeled as “lowfat” by the way) guys are successfully programming their bodies tobecome incredible fat storing machines!A key to you successfully shedding body fat is not in your will powerto eat less, it’s in your knowledge and ability to select the right foodswhich create a hormonal response to prevent the excess calories frombeing consumed in the first place! Eating the right foods will balanceyour blood sugar levels, keep your energy levels high and best of allstrip away your body fat.By guiding you to eat certain foods you will stimulate the release ofan incredible fat burning hormone called Glucagon. Glucagon is thehormone twin of insulin and is your ally in your fat burning mission butyou need to know what you must eat to release him! This is where Ican help you.#3 TRYING TO OUT-TRAIN A POOR DIETAttempting to exercise away an entire days worth of poor foodchoices is a really big mistake men make when trying to shed theirbody fat. It happens time and time again, unwittingly or knowingly -guys feel that exercising for 3 hours per week permits them to eat 105whatever they want during the other 165. Unfortunately they arewrong! It just doesn’t work like this, it’s shockingly easy to completelynegate an entire weeks worth of exercise in just 1 meal or night out! Idid an experiment to confirm this point.My experiment involved me running as hard and as fast as I could ona treadmill for 5 minutes - my aim being to burn as many calories as Icould. I then compared the number of calories I burnt to number I couldconsume within 5 minutes of eating at a regular speed. Here are theresults:• 5 minutes of running as fast as I could maintain on the treadmill(17.5kph/10.9 mph) allowed be to burn 105 calories• In 5 minutes I ate one 200g Boots Shaper Roast Chicken & Baconsandwich (295 calories), a 50g bag of Walkers Steak Max crisps (263calories) and a 330ml can of regular coke (142 calories). Meaning Iconsumed a total of 700 calories.• That’s a measly 105 burnt and a whopping 700 consumed in thesame space of time!If I can comfortably consume around 7 times more calories than I canburn in the same time frame, I clearly cannot eat what ever I like and 700
  6. 6. exercise away the calorie excess. Now, please bear in mind that I can runmuch faster than the average guy in the gym – so the chances are youwould burn significantly less on the treadmill in the same time frame! I’mnot saying this to impress you; I am saying this to impress upon you theimportance of eating right. The conclusion is simple: You just cant out traina sloppy diet. Unless you are prepared to spend your entire day runningon the treadmill you will not be able to exercise away your poor foodchoices. It’s too easy to consume a 700/800 or 1000 calories in a singleand its too long, too hard and too unrealistic attempting to exercise themoff.My weight loss creed is “train hard, eat Smart and you will look andfeel great”. If you are really going to lose your body fat you mustcombine exercises that produce maximal calorie expenditure with asmart, sustainable eating plan that controls calorie intake and hormonalresponses. Exactly what I guide my fat loss clients to do and it helpscreate great results.#4 THE FAT BURNING ZONEWhen it comes to exercising for fat loss nothing sounds better than a workout in the magical “fat burning zone”. The implication is that you will burnmore body fat when using this method of training over others. The realityis very different! It doesn’t – it is actually a very ineffective and inefficientmethod of burning body fat which will rob you of your results. Men arecrazy to choose this ineffective and inefficient method to burn body fat, thetrouble is they don’t know any better and unwittingly believe it is the bestoption!So what is the “Fat Burning Zone”?The fat burning zone is a specific workout intensity which is said to usethe highest amount of fat as fuel whilst exercising. You will find the fatburning zone proudly printed on the displays of almost every cardiomachine you can find sitting in the gym. No wonder so many maleexercisers are incorrectly working out for fat loss - even the equipmentmanufacturers are falling for this long standing fat burning myth!Following the most effective exercise protocols for fat loss is a must thesedays, life is just too hectic and it a challenge for most of us to simply makethe time to workout, the last thing needed is to waste what precious timewe do make following incorrect advice. Explaining the faults of the fatburning zone is going to help you to avoid this mistake.Typically the fat burning zone is thought of as the time when your body ismainly using fat as fuel. It dictates that when you exercise at low exerciseintensities, like jogging for example, you will use a high percentage of
  7. 7. calories from fat to fuel the exercise. Conversely the fat burning zonealso states that by working out at much higher exercise intensities,like fast running for example, you use a far lower percentage of fatfor energy. This is undeniably correct - you do in fact use a higherpercentage of body fat for energy during lower exercise intensities.This means exercise intensity and percentage of fat burning have aninverse relationship – the lighter you train the higher the percentageof fat you burn and vice a versa.But listen to how the fat burning zone breaks down when it comes toreal world fat loss results:Body fat reduction can only take place when there are morecalories being burned than consumed; this is known as the law ofthermodynamics. The fat burning zone is based solely on thepercentage of calories being burnt from fat not the total numberbeing burnt. At complete rest 100% of the calories you burn comefrom body fat – so why not be in a state of complete rest all day tolose fat and get slim? Because it doesn’t work like that! Resting allday just won’t shift enough calories to create a negative caloriebalance and cause a change in body fat…training in the fat burningzone has the exact same issue – it simply doesn’t burn enoughcalories – regardless of where they come from!There is another major floor in the fat burning zone which I like torefer to as after burn. You know that exercise burns calories, but doyou know that once you have stopped exercising you continue toburn calories after your training session? Well you do – but only withthe right exercise intensity and selection. When you exercise at theboring, low intensities of the so called fat burning zone your calorieburning screeches to a halt the second you stop exercising, there isno after burn of calories. On the other hand when you exercise at amuch higher intensity, like the intensities my clients experience duringtheir interval training programs, you will continue to burn calories forup to 8 hours after your workout. Allow me to put that into perspec-tive for you – if tomorrow you workout at 12pm using my intervaltraining protocol - you will continue to burn calories faster thannormal until 8pm that evening – effectively you are doing an 8 hourworkout! This is fantastic for fat loss! Research studies have com-pared the effects of training in the fat burning VS interval training onfat loss – the results are staggering: Interval training burns up to 9xmore body fat in less than half the time! Do you want more fat lossin less time too? If so I strongly suggest you begin a sound intervaltraining program.#5 LACK OF WEIGHT LIFTINGAnother huge mistake I see many men make when it comes to
  8. 8. exercising for fat loss is only performing cardiovascular exercises likerunning, cycling or exercise classes. Whilst cardiovascular exercisecertainly has its place in creating fat loss – it is not as effective asresistance training. Resistance training (in other words lifting yourbody weight or free weights) is the number 1 choice of exercisewhen it comes to shedding body fat. Some men avoid resistancetraining because of the limiting beliefs they hold, they believe it isonly for the body builders and meat heads out there. It really isn’t.Resistance training is a phenomenal exercise for losing body fat.Here’s why:There are 2 vital reasons you should lift weights if you reallywant to shed your body fat, both reasons relate directly to yourmetabolism.1. 65-75% of your total daily calorie expenditure comes directly fromyour metabolic rate (think of this as the speed at which your bodyburns calories at rest). The higher your metabolic rate the morecalories you burn - every day. It is your ability to burn calories thatdictates the amount of body fat you can lose.One of the biggest factors affecting the speed of your metabolism isyour lean body mass – in other words your muscle. Muscle burns upcalories just existing on your body, therefore the more muscle youhave = the more calories you burn even at rest! Research showsthat 1 pound of muscle burns 50 calories every single day. Whenyou gain just 6 pounds of new muscle you will burn an extra 300calories every single day, that’s more than a mars bar a day burntoff! Will adding 6 pounds of muscle to your body make you look allbulky like a body builder? No! 1 pound of muscle is only the size ofa large strawberry but 1 pound of body fat is the same size as ablock of butter. The goal of my fat loss programs is to get the fat offyour body and get you looking lean and hard - I won’t train you tolook bulky and muscle bound – unless you want that of course. Mysystem prioritizes fat loss but relies on building muscle - your friendin the fat burning game.2. The second vital reason resistance training is so effective athelping you shed unsightly body fat is because of its afterburningeffects. Remember I told you that when you do low intensity cardioexercises you stop burning calories the second your exercisesession is over? Do you also remember how interval training keepsyou burning calories for up to 8 hours after your exercise sessionsends? Well now I’m going to reveal to you one of my best insidertips for fat loss, listen to this. When you do resistance training (usingthe correct exercises and intensities) you will continue to burncalories for 24-72 hours post workout! Think about this…if youwere to wake up on morning and do one of my metabolic resistance
  9. 9. training workouts you would continue to burn calories faster untilThursday morning! It’s like doing a 3 day workout!!! This methodof training is known as metabolic resistance training and it isphenomenal for fat loss.The only way to burn body fat is to expend more calories than youconsume. Now you know that 65-75% of the total calories youexpend each and every day come from your metabolic rate doesn’tit make sense to perform activities that cause the biggest elevationin your metabolic rate? A properly designed metabolic resistancetraining program will facilitate this dramatic rise in your metabolism. Ifyou really want to drop some body fat you need to start a metaboliceight lifting plan.#6 NO VISIONIf you were to believe all the infomercials on TV you would believethat losing body fat is easy, effortless and happens overnight. This isthe message which the diet and exercise companies repeatedlyconvey during their advertisements on TV and in the magazines. Ifonly it were true! Let’s put the record straight here – people caneither tell you the truth or tell you what you want to hear. Theseadverts are telling you what you want to hear. I’m here to tell you thetruth – which is this…the only time losing fat is easy is once youknow how hard it can be! Be under no illusion – exercise can beuncomfortable, some men find it is un-enjoyable, changing life longhabits is challenging and making sacrifices isn’t fun but when youknow that each workout you finish and every meal choice you makeis taking you one step closer to looking how you want to look itbecomes a heck of a lot easier.Losing fat can be quite a challenging journey and one which needs aclearly defined finish line. You won’t just start exercising and makingsacrifices each week for fun – you will do it to change your body andachieve a great result. This is why it is so important that you create avision of what you want from this program. Having a clearly definedand measurable image of how you want to look is the destination onyour road map, it’s like a carrot dangling in front of your eyes whichwill continually help you to move forwards. Have you ever got intoa taxi and told the driver to “just drive”, without having a cleardestination in mind or any way of knowing when you will get towherever you are going? Of course not, so why do the same in yourfat loss journey? If you fail to plan you plan to fail so don’t make themistake of starting your fat loss plan without a clearly defined endvision of how you want to look in mind!The reason people fail to lose fat is simply because they stop doingthe actions that actually move them forwards to their goal, taking the
  10. 10. time to set a clear vision of how you want to look reinforces why youare doing the challenging tasks I the first place. If you want to get agreat body you need to get some vision!#7 FATTITUDDEI see a lot of guys with Fattitude! Fattitude prevents men from losingweight. But what is it? Fattitude is the “fix me” approach to gettingthin, everybody wants fat loss for free these days, and they expect itto happen without the hard work. I’ve seen many men buy the pills,potions, powders and magic machines claiming to burn the fat forthem in an attempt to duck out of the discipline and hard workneeded to actually achieve the result.Having a Fattitude means playing the victim when it comes to yourappearance and placing the blame on all the things which are out ofyour control for being overweight and fat. Men with Fattitude believethat everyone and everything around them is responsible for thembeing overweight. But only they have actually created this physique.People with Fattitude say things like, “I can’t lose weight because ofmy job", "my schedule doesn’t give me the time to exercise “, “I haveto drink alcohol at my business lunches” or "It’s my genetics thatmake me fat". As long as they are not responsible for their weightthey are the victim and remain in the clear.This is the root of many weight problems. By refusing to acceptpersonal responsibility and take ownership over their actions toachieve fat loss men denying themselves the ability to change. If youhave a Fattitude you are not in control of your weight, everyone andeverything around you is and unless everyone and everything aroundyou changes (which it inevitably wont) neither will your waistline.If you fail to change your mind set and take personal responsibilityover losing body fat you too will continue to struggle with yourweight. Life is the sum total of all the decisions you have made overthe years. As soon as you adopt the mind set of the Victor instead ifthe Victim amazing things will start to happen, you will start losingbody fat and feel in complete control. Creating this mindset rarelyhappens on its own, having someone to coach and help you createthese changes to your thoughts is what’s needed, my personaltraining service includes coaching you to facilitate such changes.
  11. 11. So there it is - 7 reasons why men fail to lose body fat. If you likewhat you have heard, if you really want to change your body and ifyou truly feel ready and willing to embrace some changes to yourlifestyle do get in touch – I would love to train with you to look andfeel amazing.Train Hard, Eat Smart – Look Great!Andrew PascoeVision Personal Training

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