Fat Loss Interrogation

By Yuri Elkaim, BPHE, CK, RHN

   
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Dan:  

Just like what you said.

Yuri:  

So, considering—okay, well, let’s assume somebody wants to make a change. They’ve had it, they’re fed up, they wanna lose weight, they’ve hit a point where, you know, their spouse has said that they’re overweight. You know, that’s a pretty good trigger.

Now, let’s say they come to you or, you know, they kinda seek out your advice. What would you advise? How do you go about helping somebody lose fat? And I guess maybe you wanna talk about some of the intermittent fasting protocols that you use and what you do in terms of your workouts.

Dan:  

Cool. I mean, the very first thing I have to do is I have to talk to them personally. I have to find out where they are in their lives and whether or not they’re actually serious about changing their bodies, because changing their bodies, it requires an immense commitment on their part, and, you know, I have had points where I can’t take people long into my fitness training program because, you know, they’re just not serious enough about training their bodies.

I ask them, “Can you follow a nutrition program?” “No, I don’t wanna do that kinda stuff.” “Excuse me? You have to do this if you wanna lose weight.”

Or they’ll say, “I don’t really have, like, two days to work out. I can only work out one day.” You know, I have to ask these questions before, and I have to make sure that these people are serious about losing weight.

Have they reached that point where they said, “Enough is enough. I’m gonna do what I have to do to lose weight.” So, that’s the first process.

You know, for me, I have to make sure that they actually wanna do something. The second process is to actually get them in for a workout. We’ll talk about workouts first.

What I like to do to burn a lot of fat is I like to do things in metabolic-resistance training kinda protocol. And if you don’t know metabolic-resistance training, a lot of people have heard about it.

What I like to do is I like to do maybe four to six different types of circuits, and you would do these circuits, say—you know, we have these things called one-minute metabolism maximizers. And all the circuits take less than twenty minutes to complete, but, pretty much, we have this circuit, one-minute metabolism maximizers, which is, like, quite a tongue-twister.

But we do this program for about three weeks. At that point your body has kind of gotten used to that particular type of program, so what we wanna do to make sure that your body keeps on changing and also keeps on guessing, you know, we change up all types of metabolic-resistance training programs.

So, we go into, say, tabatas, which are four-minute fat * (7:08—unclear), or we go into something like a ten-minute continuous circuit, where people try to do as many circuits as possible within ten minutes, and then the very last one that we like to do would be complexes, where people actually have one apparatus, which is, like, say, a dumbbell, and then they have to complete each exercise in the circuit for the particular reps that they do and never let go of that dumbbell, which forces the body to actually use the muscles that we have to use instead of using all the secondary muscles.

So, say if we’re doing, like, a back row, they wouldn’t use their biceps; they’d actually use their back muscles, because their grip would be kind of sacrificed at that point. Now, we always go through these types of circuits, and what these circuits are researched, they’re actually researched and proven to elevate their metabolism up to nine times faster than, you know, just doing traditional types of exercises, say, like, cardio, say, like, fitness classes, or even doing their normal strength circuits in the gym.

And, actually, when they do these circuits, you know, a lot of people ask, “Okay, so how many calories am I burning in this circuit?” or, “How many calories am I burning in this workout?”

So, it’s hard to really even answer that, because it’s not exactly about the calories that you burn inside the workout; it’s about the calories that you burn outside the workout as well. So, what these circuits do whenever you do them properly and whenever you do them intensely, they actually elevate your metabolism up to, say, twenty-four to thirty-six hours after exercising.

So, you’re actually burning fat in your sleep, all right? So, the very next thing that we do for our clients is we actually we have two different types of nutrition programs for our clients.

One is for people who love to eat frequently and one is for people who don’t have the time to eat frequently and this is actually, say, like, ninety percent of people. I mean, it’s hard to ask someone to eat five times a day when they have, like, a nine-to-five job, they have kids, they have all sorts of different commitments, and then you’re asking them to spend two or three hours and even more to prepare five meals of food, all right?

So, what we do is, you know, most of the time we get people on this thing called intermittent fasting, and it’s a little bit different. Now, intermittent fasting has been made popular by guys like Brad Pilon and also Lyle McDonald as well, but we do things in a little bit different ways.

Fasting, in general, is for people who wanna just take in no food whatsoever for a twenty-four-hour period. And, you know, just to let everybody know, we’ll get into a little bit more of the benefits of fasting as well just a little bit afterward.

But what I like to do is I like to do this called sixteen-eight intermittent fasting, and I would love to say that I actually came up with this concept on my own but I didn’t. This guy named Martin Berkhan, he is amazing, and he actually helped me kind of develop this approach toward eating.

So, what we do is we actually have a sixteen-hour fast from the time that we sleep to the time that we wake up. So, it would be, say—actually, it’s not the time that we sleep, but actually the time that we have our last meal to the time that we wake up the next day.

So, say that we have our last meal at eight; our next meal would be at 12 p.m. on the next day, and then we would have pretty much an eight-hour time window when we have our next meal. So, the next meal would be at 4 p.m., and the next meal would be at 8 p.m. Now, a lot of people are gonna be like, “Damn, I’m skipping breakfast. Is this gonna be okay for me?” And the whole thing I wanna kinda get through on this call is that, you know, the whole myth about eating five to six times a day is exactly that; it’s a myth.

And they’ve done a study in the New York Times which actually compared people who were eating the same amount of calories in, say, five to six meals a day and eating three meals a day, and they found no difference in weight loss whatsoever. So, a lot of times, this is more practical; eating three meals a day is actually more practical, and it actually helps all of my clients stay satiated as well, because anytime that you’re eating frequently, you tend to overeat, and you also tend to wanna eat more as well.

So, a lot of times what we do is when they eat the three meals a day, they actually are able to feel satiated, and they’re able to reduce their calories in a normal type of way as well. So, in terms of the—I’m sorry, what were you gonna say?

Yuri:  

No, I was just gonna, like, I agree with the breakfast thing because, you know, obviously, different people have different perspectives and different points of view, and there’s research to back either one, but I do believe that for a lot of people, eating more often during the day does not work; it’s just not feasible to have five or six meals a day. People have other things to do than eat, so it is good that you can put them on a program that works within their schedule, so that’s great.

   

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