Four Week Fat Loss Members Area

Comment by Simon Reed — January 18, 2010 @ 1:39 pm

Hi Matt

Is it worthwhile to take glutamine during a fat loss phase –and, if so, what are the benefits of doing so and how much/when should it be taken?

Simon
Comment by Deboer — January 18, 2010 @ 1:54 pm

Is fasting 24 hours regularly once a week effective for safe fat-burning n reducing caloric intake overall, as well as cleansing & ‘resting’ the system?
Comment by Williams — January 18, 2010 @ 1:58 pm

Whats the best way to preserve muscle, and loose body fat?
Comment by Besnic — January 18, 2010 @ 2:01 pm

Is it unhealthy to limit carbs and increase exercise to loose weight, and will it significantly effect my performance (running and dancing).
Comment by Paul Whitney — January 18, 2010 @ 2:58 pm

I have injured my knee unable to do any c.v work. I am able to do a little in the evening at the gym light weights. Any advice on what I cn do in the morning / or anything generaly to help me from puting lots of weight on
Comment by Matt — January 18, 2010 @ 3:05 pm

ok you can still do heavy upper body as long as you are lying down or sitting without putting weight through that leg.

I would go on a very low carb diet until the knee is better, if you want to continue to drop fat…..

Drop the carbs down to 25g for 2 weeks, then gradually increase to 50g – keep protein as per 4WFL and fat too.

good luck
Comment by Justin Lusty — January 18, 2010 @ 3:19 pm

Hi Matt

SPEEDING UP METABOLISM WHEN YOU’VE STARVED YOURSELF

I lost 10kg (now 77kg) by reducing calorie intake quickly – to get thin for my wedding – the problem is that I think my metabolism may have slowed down a lot – I am still restricting calories but weight is falling very very slowly now. Having just joined FWFL I realise severe reduction is calories, with no exercise is not the way to go. But what practical ways can I increase my metabolism now to re-start my weight loss?

By the way – are the questions on your 8pm USTREAM TV broadcast put onto your website in text forum for those of us who can’t watch tonight

Cheers

Justin
Comment by graham chappell — January 18, 2010 @ 4:24 pm

Hi Matt, great plan!

I have written some questions below but there are quite a few, maybe you could pick and choose some to answer as appropriate?

Thanks
Graham

1if not training should you still eat four times a day, presumably you should reduce calorie intake
2coffee, is it ok to drink? I have heard that it helps fatt loss but should be black, I though milk was ok as you recommend with shakes, i use semi skimmed?
3 are there any long terms vitamin deficiency issues if you do the plan fort longer than four weeks, not following intensely? One black whole rye bread slice a day or porridge only for carbs.
4seem to be going to the toilet less frequent less how can we resolve, is this why you recommend plenty of water and husk to ensure a regular stool?
5do you need protein shakes supplements if you are training just once a day,skimmed milk is that ok? with
6should you try and replace running with other exrsizes that are more fat burn intensive as at the mo a lot of my exersize is running, football (main sport) with weights thrown in twice a week?
7 natural honey or brown sugar in tea to give taste, is it ok? twinnings green tea with pear and apple is this as good or is it better to stick with extract in shakes and standard green tea with no additions?
8the missus would like to know anything you can advise regards cellulite?
9what about maintenance of weight should you introduce carbs back in to the diet? how low should they be kept, how long can you stay on ultra low carbs, is until desired weight reached ok?
10what about days off, how often and can you or should in effect carb load so that the body doesn’t get so used to be starved of carbs
11do you need carbs at all? are the carbs from the veggies sufficient in a blanced diet and is there a minimum recommended carb threshold to maintanin a lower weight after intensive or weight loss.
12do you HAVE to eat protein at ecvery meal?
13I had started to eat unsalted cashews as part of the diet but they are obviously high in calries, how many can you eat or would you eradicate them?
14I have started to use protein bars from myprotein as meal replacements when on the go, but they all still have a large part of them in carbs, I know they are ‘good’ slow release complex carbs but are they ok? If not do you know of a low carbs version?
15I take onega 369 and a mulitvitamin and occasionally have fibre husk in a shakes and also one table spoon of green tea extract in them. Is this suffieceient what other supplements would you recommend?
Comment by Matt — January 18, 2010 @ 4:29 pm

Hey Justin,

we’ll be doing a transcript of the calls and also leaving it on ustream tv – you can watch it there in the future.

I’ll address these questions tonight, but it’s pretty easy to upregulate your metabolism. You need to do weights, eat frequently and eat protein each time you eat.

I would do 4 week fat loss but with weights and HIIT cardio 50:50 – you’ll be eating more and getting leaner, maybe not lighter though.
Comment by Ollie Frost — January 18, 2010 @ 4:47 pm

hi matt,

At the moment im training every day with a game on the weekend sometimes, im currently 90-92kg with my skinfold 60-63ml, im aiming to drop a few kgs still which i think would aid my performance, i avoid all starchy foods mon-friday, except for the lead up to a game on the weekend, and main CHO is from cereal,beans,yogurts,cottage cheese,peanut butter,honey but do treat myself on the weekend to some icecream for example. Rugby train full time along with interval training (HIT training 2-3 x a week) but still struggling to shift this weight along with weights and have bein doing this since pre-season.

ollie
Comment by Tom — January 18, 2010 @ 5:08 pm

Hi Matt,

Firstly, thanks for all your help, I have bought regen and FWFL from you and both have given me great results and am stronger and leaner than ever before.

My question is now im lifting heavy, (going for 1 rep max or 2 rep max most days), and training a lot, is it still ok to cut out all starchy carbs from mon-thurs, and some of sunday. I’m feeling fine on saturdays and during most training sessions, just wondered if a few starchy carbs perhaps in the morning would promote better recovery/strength gains.

Thanks a lot,
Tom

p.s i dont think i can make 8pm tonight, is there another way we can view the conference later?
Comment by Paul — January 25, 2010 @ 12:26 pm

Snacking and eating in between meals is the biggest problem for me.
Can you advise the perfect food to beat that craving that may otherwise lead to the biscuit tin?
Comment by Simon Reed — January 25, 2010 @ 12:52 pm

Can you recommend some strategies to help alkalize the body in addition to eating plenty of vegetables and some fruits?
Comment by Guy Elliott — January 25, 2010 @ 1:12 pm

Hi Matt
Please could you recomend a breakfast that I can take away with me. I have to travel up to two hours to the office and just need something I can eat when its not possible to use a kitchen to make a omlette etc,
Comment by Justin Lusty — January 25, 2010 @ 1:30 pm

Canned oily fish and smoked fish

Hi Matt

A quick question about the benefits of tinned oily fish and smoked oily fish. My nutrionist mentioned there were pretty much no benefits of tinned mackeral, sardines, salmon etc because they are heated up to such a high temperature that the Omega 3 lose their benefit (oxidised). She also warned against smoked fish for the same reason plus smoking causes carcinogens apparently. Is there any truth to this? – and if there is, is it still worth taking tinned and smoked fish to lose fat.

I’m just trying to decide what fish to include in the plan and the recipes I’m adapting.

Many thanks

Justin
Comment by Anna — January 25, 2010 @ 1:58 pm

Hi Matt, I currently eat 5 times a day rather than 4 times as you recommend in the 4 weeks to fat loss. Is 5 times to much creating greater calories? I am currently loosing 2-3% body fat in 2 weeks and wondered if ths would speed up if I eat less? Thanks, Anna
Comment by Andrew — January 25, 2010 @ 6:40 pm

Hi Matt

You state in the fat loss ebook that high intensity weight training is the best form of exercise to burn fat.

What do you mean by this?

Thanks
Andrew
Comment by James Lord — February 24, 2010 @ 1:13 pm

Hello,

I am a new subscriber and planning to start in a week or so. I am a triathlete and currently on a 24 week plan towards the Ironman in August. Over half of the training I do is club training and the time I the evening can vary from 6pm to 10pm.

Therefore I was looking for advice on 2 things. Firstly what I should be taking to refuel after exercise ending late a night (or perhaps I shouldn’t?). This is often followed by an early morning session, so if I don’t refuel straight after the training session the morning session will be worthless.

Also I don’t like to eat later than preferably 3 hours (but sometimes 2 hours) before training. Therefore if I am training early evening then it will be difficult to have a meal at 6pm. Would you suggest a Protein shake instead? or can should I use my 3pm meal as fuel for this, and then a recovery shake instead of my 6pm meal after?

I would welcome your thoughts before I start to plan my dates. Although I am fairly fit and not exacty overweight, I carry a fair bit of excess bodyfat that slows me down a lot. Therefore a plan to reduce my BF% is very welcome!

Thanks

J
Comment by Matt — February 24, 2010 @ 2:36 pm

Hi James,

you’ve got a few questions in there. the 4WFL will definetley lower your body fat – but you have to make some mental and planning adjustments around your intake and training. Training in the depleted state will burn more fat, and increase adaptation – the best long distance athletes in the world do this type of training. so if you trained and then didnt eat the next session would be worthless in that you’d probably not break any world records, BUT – you’d burn loads of fat and upregulate adaptation (the mitochondria become more efficient).

the best thing to have after a late session would be a recovery shake – either high or low carb, depending on the requirements for the next days training. Pre evening sessions a lquid smoothis based drink would also digest quicker and supply useful energy for the training.

you’ll need some BCAAs and tyrosine for training during the intensive phase.

what i’d do is this;

get ready – and clean up the diet initially.
do the intensive phase – to drop the fat – realise that you wont be doing many performance runs whilst cutting.

switch to maintenance – adding back in carbs post training only but follow a carb cycling approach training hard in a depleted state earlier in the week – sun – weds / thurs then rest friday and carb load and do performance training on the weekend.

18.Comment by James Lord — February 24, 2010 @ 1:13 pm |Edit This

Hello,

I am a new subscriber and planning to start in a week or so. I am a triathlete and currently on a 24 week plan towards the Ironman in August. Over half of the training I do is club training and the time I the evening can vary from 6pm to 10pm.

Therefore I was looking for advice on 2 things. Firstly what I should be taking to refuel after exercise ending late a night (or perhaps I shouldn’t?). This is often followed by an early morning session, so if I don’t refuel straight after the training session the morning session will be worthless.

Also I don’t like to eat later than preferably 3 hours (but sometimes 2 hours) before training. Therefore if I am training early evening then it will be difficult to have a meal at 6pm. Would you suggest a Protein shake instead? or can should I use my 3pm meal as fuel for this, and then a recovery shake instead of my 6pm meal after?

I would welcome your thoughts before I start to plan my dates. Although I am fairly fit and not exacty overweight, I carry a fair bit of excess bodyfat that slows me down a lot. Therefore a plan to reduce my BF% is very welcome!
Comment by James Lord — February 24, 2010 @ 7:14 pm

Thanks Matt! Appreciate your advice. I shall let you know if a few weeks how I get on. J
Comment by Justin Lusty — March 3, 2010 @ 12:51 pm

Hi Matt

Do you know when you the Q&A’s might be transcribed? It’s just easier for scanning through rather than having to watch the whole video

Cheers

Justin

Plus – do you have a nutritional table by ingredient (say broccoli) that is accurate- I’m creating some low-carb recipes. The tables I have seen vary so much that it’s laughable. Can we trust the carb content written on the supermarket labels? Cheers