Kolumne 35 | Weg mit dem Fett - Demo-Frey-Nutrition

Column 35 | Get rid of the fat


Column 35 - Get rid of the fat
I do 20 to 40 minutes of cardio four days a week after strength training and eat about 300 to 500 fewer calories a day than I did four months ago. Despite this, I still feel like I'm not losing any fat. That's why I've tried several so-called fat burners - with less success, but with side effects like nausea and insomnia.

I keep reading that you can use capsaicin to increase your metabolism. But I don't want to stuff myself with chili peppers all day. Does capsaicin really help, and is it available as a tablet, capsule or something similar?


Andreas Frey answers
In order to successfully approach a diet, several factors need to come together. Let's start with the most important aspect: energy consumption. During diet phases, you have to eat less than you use. Whether this energy deficit is achieved by reducing food and/or by doing more cardio is secondary. The main thing is to force the body to preferentially tap into fat reserves for energy.

Carbohydrates should be reduced in the diet
The diet is not about a blanket reduction in nutrients, but rather about limiting only carbohydrates - protein and fat content should remain constant.

I recommend a protein content of around three grams per kilo of body weight for a diet in order to preserve muscle mass and boost the metabolism naturally. Since protein can increase the metabolism by up to 30 percent, you have found the perfect partner for your diet.

When it comes to fats, you should stick to a proportion of around 0.8 grams per kilo of body weight, but you should not exceed 80 grams per day. Use mainly healthy fats such as rapeseed, safflower and linseed oil. Note that rapeseed oil is suitable for frying, but safflower and linseed oil are not.

OMEGA-3 CAPS with salmon oil
SALMON OIL CAPSULES are another high-quality source of healthy and metabolism-activating polyunsaturated fatty acids. It is not enough to simply increase the amount of cardio training. Instead, you have to make sure to aim for a relatively high pulse.

Cardio is not primarily about burning fat during the session, but about increasing your metabolic rate afterward. This way, the pounds melt away even if you are not exercising. To achieve this, you should maintain a heart rate of 140 to 160 beats per minute.

Supplements can support a diet, but are of little use without proper nutrition.
CREATIN X6 is THE optimal creatine in a diet
A third component can be nutritional supplements: PROTEIN PREPARATIONS that POST-WORKOUT NUTRITION and also FATBURNER . More important than fat burners are muscle-preserving supplements such as CREATINE MONOHYDRATE . The more muscle you retain during a diet, the more metabolically active mass you retain - both in absolute terms and in relation to your total body weight. Ideally, ten kilos of weight lost at the end of a diet will be divided into eight kilos of fat and two kilos of muscle mass (excluding water). In relation to your total body weight, your metabolism has therefore increased, and your new, more defined figure can be maintained more easily and for longer, even without a radical diet.

CREATIN X6 for the diet phase
In carbohydrate-reduced diets, creatine intake is a small problem, as it is best taken together with carbohydrates. The resulting insulin increase promotes creatine absorption. Here I recommend a combination product such as CREATIN X6 . This can be taken completely without carbohydrates. L-carnitine is also recommended for a - cardio-supported - diet. It is best to take it throughout the day and about 30 to 60 minutes before (cardio) workout.
Fat burners from abroad often contain dangerous substances and cause unwanted side effects.
Only with cardio training can a diet be effective
You should be careful when using fat burners. Many of them, especially those from the USA, contain dangerous, illegal substances that can lead to side effects such as heart palpitations, increased sweating and hypoglycemia. For this reason, you should stay away from foreign fat burners. If you have bought a good fat burner, preferably from Germany, you should only take it for a few weeks - a maximum of 6 - and not longer, otherwise you may get used to it and the effect may be lost.

There is room for debate about whether it makes sense or not. Let me put it this way: FAT BURNER are justified during diet phases, but much more important is general nutrition, a high protein content and regular cardio training. In this context, the capsaicin you mentioned should also be mentioned. It can contribute somewhat to the success of the diet, but this contribution will not be too great. You should therefore not be too disappointed if the strong fat-reducing effect you were hoping for does not occur. You can read more information about fat burners, their usefulness and effect, including capsaicin, on the following pages:




X-BURN for fat loss
To emphasize again: The most important factors in a diet are nutrition and training/cardio. Actually, it's quite simple and plausible. If you would like to read something along the lines of "Take drug XY and you will lose three kilos of fat in five days," I have to disappoint you.

It's a good thing that there is no such remedy, because everyone has to make an effort and overcome their own laziness in order to successfully lose fat. Discipline and inner attitude are what separate the successful from the less successful!

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