The 4 Minute Max Outs | Eat Well | Fats
The 4 Minute Max Outs
shareclose share

Fats



The 4 Minute Max Outs. Burn calories not a hole in your wallet.
Everything you need to know about fat.

The 4 Minute Max Outs app is available from the Apple App Store for iOS. The 4 Minute Max Outs app is available from Google Play for Android. The 4 Minute Max Outs app is available from the Amazon App Store for Kinlde and supported Blackberry devices.


What is fat?


Insulator, protector, storer of energy.

Fats are a store of energy also known as adipose tissue in the body. Fats insulate and protect vital organs. Fats help proteins to do their jobs and carbohydrates to release their energy slower. Fats start chemical reactions to help control growth, immune function, reproduction and other aspects of basic metabolism. Fats have a low thermic effect. 5% to 15% of the calories consumed from fats will be used to digest them. There are 9 calories in a gram of fat. That's over twice the amount of calories found in a gram of protein or carbohydrate. So that's over twice the amount of stored energy for the body in a gram of fat. Fats are often categorised into two groups. Good fats and bad fats. Some types of fat, like cholesterol can fall into both camps depending on the type.


Good Fats.

Good fats, namely monounsaturated and polyunsaturated fats, actively reduce your bad LDL cholesterol by increasing your good HDL cholesterol. They help carbohydrates to release energy slower which prevents insulin spikes by keeping blood sugar levels more balanced. They are also found in foods that are naturally very rich in vitamins and minerals.


Bad Fats.

Bad fats, namely saturated fats and trans fats, are termed bad because they have been linked to increases in bad LDL cholesterol, hardening of the arteries, and can lead to heart disease. These are the fats you need to avoid wherever possible. Try to keep your calorie intake from bad fats under 7%. They are most commonly found in processed foods, animal meat, and full fat dairy products.


Cholesterol.

Cholesterol, is a lipid fat, a waxy substance produced by the liver and found in foods from animal sources. It's needed to make vitamin D and some hormones, build cell walls, and helps to digest fat. It comes in two main forms, 'Bad' LDL Cholesterol (low-density lipoproteins) and 'Good' HDL Cholesterol (high-density lipoproteins). Protein sources, such as eggs, meats, and whole-fat dairy products contain higher levels of cholesterol whilst carbohydrate sources such as vegetables, fruits, and grains have no cholesterol at all.


- 'Bad' LDL Cholesterol (low-density lipoproteins).

Hardens and narrows the arteries by forming plaque on the artery walls. Can lead to heart disease.


- 'Good' HDL Cholesterol (high-density lipoproteins).

Finds, reduces, reuses, and recycles the 'bad' LDL cholesterol by taking it to the liver for re processing. This greatly reduces your chances of heart disease. Aerobic exercise rapidly increases 'good' HDL cholesterol in your body. Contrastingly, smoking rapidly reduces 'good' HDL cholesterol in your body. So smoking isn't a good choice.


- Cholesterol and testosterone.

Testosterone is a powerful anabolic hormone created from cholesterol. Although your body also makes testosterone itself, obtaining cholesterol from food can help boost testosterone levels that, amongst other things, helps to increase protein synthesis to build muscle faster naturally.


The unwanted body fat.


The 2 types of body fat.

Below are the two unwanted types of body fat that you need a calorie deficit diet and regular effective exercise, such as The 4 Minute Max Outs, to get rid of. Fast. The 4 Minute Max Outs will also help you to keep it off when it's gone.


- Visceral Fat.

Fat under the muscles and around your organs in the abdominal area that gives that apple shape or solid protruding belly. Linked to metabolic disturbances, increased risk of type 2 diabetes, and cardiovascular disease. Associated with breast cancer in women. Too much visceral fat is dangerous. Fortunately it responds well to exercise and diet. It is likely to burn off first before the surface subcutaneous fat.


- Subcutaneous Fat.

Fat under the skin and above the muscles. The stuff you can pinch and the stuff that gives people the pear shape from the hips down. Much less of a health concern, more of an aesthetic concern, but also less responsive to exercise and diet. Is the hardest fat to lose.



  advertisement




Fat and Diet.


Eating fat doesn't make you fatter.

Eating fat doesn't make you fatter, eating more calories than you burn off makes you fatter. Likewise, at the end of the day, burning more fat as fuel wont make you lose body fat, burning off more calories than you consume by the end of the day will make you lose body fat.

When you are in a calorie deficit for your body mass, your body uses catabolic processes to break down body fat and muscle to reduce your size and release energy in the process. To maximise the amount of body fat lost and minimise the amount of muscle lost, you want to promote muscle synthesis as best you can by working your muscles hard, eating sufficient protein, and stimulating the production of testosterone and growth hormone. If you eat too little and don't exercise, or even do the wrong kind of exercise, you will lose body fat, but muscle too, when you lose weight.

When you eat too much, that is more calories than your body needs to maintain itself, your body will use anabolic processes to use the extra energy to make body fat or muscle. To minimise the amount of body fat gained and maximise the amount of muscle gained, you want to promote muscle synthesis as best you can by working your muscles hard, eating sufficient protein, and stimulating the production of testosterone and growth hormone. If you eat too much and don't exercise, or even do the wrong kind of exercise, you will eventually put on unwanted body fat and in all the wrong places.

People put on body fat over time simply because they are eating far too many calories for their size and activity levels. Not becasue they eat too much fat per say.


Quantity always matters.

Using the calorie calculator you can find out how many calories you should be consuming daily to reach your goal. Aim to get 20% to 35% of your total calories from fats. But remember, fats have 9 calories per gram where as carbohydrates and protein have just 4 calories per gram. So assuming for the sake of an easily comparable example, you were aiming for an even split of a third of your calorie intake for fats, carbohydrates, and protein this would actually mean consuming just under half the real life quantity of fats than you would protein or carbohydrates. The diagram below further illustrates this principle with a 50% carbohydrates, 25% protein, 25% fat ratio, for no other reason than they are easy percentages to work with visually. Use the nutrition calculator to find a balanced food ratio of carbohydrates, protein, and fats tailored to your specific calorie goal and weight. Remember, as with all the food ratios and numbers, this is just a guideline not an exact science. Eating lots of good fats is perfectly fine, just be mindful not to lose control of your calorie goals when doing so.


Fats have 9 calories to carbs and proteins 4.

Reducing fat creates a head start on your calorie deficit.

If you want to lose weight you need to create a calorie deficit for your body and activity levels so that your body reacts to the excess demand for energy by breaking down body fat to both release energy and reduce your size. This means eating less calories than you burn off basically. It is most efficient to reduce your overall fat intake to do this as fat has more than twice the amount of calories per gram than protein or carbohydrate. Whilst dieting, it's fine to buy low fat versions of foods to maximise the calorie deficit, but always check the label and beware of foods that replace the fat with heaps of added sugar making it much worse for you than just eating the full fat version in the first place! By reducing fat where you can, you can create a big head start on your calorie deficit by removing less from and making less drastic changes to your diet. However, once you are no longer dieting, so long as you are in your calorie allowance to maintain your own body weight with a low intake of bad fat, fat is not your enemy so there is no need at all to live off 'light' versions of everything all the time.


Try to eat more good fats.

You need to consume good fats for the vital roles they play in the body assisting metabolism and hormone production, such as testosterone. Omega 3 fights inflammation to speed recovery of muscles and joints and fat slows the digestion of carbohydrates helping to regulate insulin better and prevent spikes. As always try to reduce your intake of processed foods and saturated fats and instead have more monounsaturates and polyunsaturates. This is surprisingly easy to do with just little steps. For monounsaturates cook with olive oil, eat a few olives, have olive oil based spread or peanut butter on your toast. For polyunsaturates you can get Omega 3 by eating more fatty oily fishes, or simply by sprinkling a pinch of ground flax seeds into your yogurt daily. Omega 6 can be found in most seeds such as sesame seeds or pumpkin seeds, or you could just have a bit of humus with your salad. These fats will actively lower your cholesterol. People who bulk up unhealthily know all about high cholesterol problems. Just remember a gram of fat has more than twice the amount of calories than carbohydrates or protein. So that means in real terms you still need to physically consume a much lower amount of fatty foods as protein and carbohydrates even though the calories derived from them may be similar. Use the nutrition calculator to find a balanced food ratio of carbohydrates, protein, and fats tailored to your specific calorie goal and weight.


Diet and exercise always work better together.

Fatty foods are always high calorie. Be mindful of that. No matter how good they may be for you, quantity matters. The only way to lose body fat is by burning off more calories than you consume. Diet and exercise always work better together, so by doing regular HIIT like The 4 Minute Max Outs, you will massively ramp up your calorie burn over other forms of exercise enabling you to worry less about the percentages, and enjoy your food as food instead of a decreasing number allowance. EPOC (Excess Post-Exercise Oxygen Consumption) is massively increased after HIIT sessions meaning the calories will keep on burning for over 24 hours after your workout has ended.


  advertisement




Fat and Exercise.


The slow burning fuel source.

Fat provides the main source of energy for lower intensity exercise in synergy with a lower percentage of blood sugar. With HIIT like The 4 Minute Max Outs, when training in the 'maximum cardio benefit zone', a higher percentage of blood sugar than fat is used to enable your body to meet the rapid demand for energy. The higher the intensity, the greater the percentage blood sugar used as fuel, the greater the calorie burn, the lower the percentage fat used as fuel. In the absence of blood sugar, the demand from high intensity exercise cannot be met, so not only is performance limited, so too is the calorie burn. This is important, as if you want to lose fat from your body, it's the calorie burn that matters, not the source of fuel. Fat burn is a result of the balance of daily energy expenditure and not simply the actual fuel oxidized during exercise. That is, it is a result of calories in versus calories out. If you want to burn fat fast, you need to burn more calories than you consume to create a calorie deficit for your body mass. When you are in a calorie deficit your body breaks down body fat to reduce your size and release energy in the process regardless of what fuel it used for energy throughout the day.


Benefits of consuming fats are often overlooked.

Because a lot of hard core exercise time and sweat is dedicated to removing body fat, fats are often overlooked in relation to exercise. They are, however, vitally important. Fats slow down the energy release from carbohydrates, helping to stabilise blood sugar and insulin levels, assist in the production of testosterone, help to lubricate joints, and assist recovery by preventing inflammation. Animal products that contain cholesterol can also naturally boost your testosterone levels that can help to promote accelerated muscle growth. When exercising to lose weight, it helps to have a lower fat content in your diet as fats have 9 calories to carbohydrates and proteins 4, so it is easier to create that temporary calorie deficit. However, when strength training or bulking up, fats needn't be on the lowest recommended percentage and can actually be an asset in meeting your higher calorie requirements. When eating more fats, try to make them good monounsaturated and polyunsaturated fats, and avoid bad saturated fats where you can.


Take precautions when on increased protein levels.

If you are aiming to workout hard and need to obtain more protein in your diet to rebuild your muscles, you have to consider the amount of saturated fat and cholesterol you are also consuming at the same time as you do this. As you will need to eat more protein based foods everyday, go for lean meat, cutting off any visible fat, remove the skin off poultry after cooking, use skimmed or semi skimmed milk instead of whole milk, discard the yolk in eggs as the protein is in the egg white. This may seem obsessive to sedentary people, but for active people that require more protein it's wise. It's recommended that your saturated fat intake is less than 10% (some sources say 7%) of your total calories and that cholesterol intake should be less than 300 milligrams a day. The good news is aerobic exercise rapidly increases 'good' HDL cholesterol in your body that finds, reduces, reuses, and recycles the 'bad' LDL cholesterol by taking it to the liver for re processing. So by doing regular HIIT routines that have you working out in the maximum cardio benefit zone, such as The 4 Minute Max Outs, you will be actively keeping your cholesterol levels healthy in the most effective way and in the shortest amount of time. This is why even if you are only concerned about building muscle, you shouldn't neglect your cardio. In the short term you might not care, but in the long term your high cholesterol levels or persistantly high intake of saturated fat could lead to major irreversible health issues. HIIT routines that have you working out in the maximum cardio benefit zone, such as The 4 Minute Max Outs, can help you to stay healthy no matter your fitness goals and also integrate easily into any workout plan.


Picked up a few unwanted pounds? Don't worry.

If you are bulking up your body mass, you will be eating more than usual, so you may pick up a few unwanted pounds of body fat along the way. But there are healthy ways of oxidising body fat that are easy to switch to if you have stayed healthy bulking up. All you need to do is switch your training focus to HIIT, to massively ramp up that calorie burn for a few weeks whilst preserving your hard earned muscle, before switching back. In actual fact, it pays to switch focus periodically to avoid results plateaus. In a calorie deficit, HIIT routines such as The 4 Minute Max Outs will strip your fat fast in a healthy way and keep your muscles lean and strong. They will also vastly improve your cardiovascular system and all round health at the same time.


Tips On Fat Intake.

  • Aim to get 20% to 35% of your total calories from fats. Use the nutrition calculator to find a balanced food ratio of carbohydrates, protein, and fats tailored to your specific calorie goal and weight.
  • Don't over eat. Stay inside your total daily calorie allowance for your goals.
  • Check the nutrition labels on food for saturated fat.
  • Avoid processed foods. They tend to have a lot of saturated fat in them along with all other kinds of bad.
  • Always try to reduce your intake of the bad fats (saturated fats and trans fats).
  • Be aware you can not completely avoid saturated fat, it occurs in so many different foods.
  • Try to keep saturated fats under 7% of your calorie intake if you can.
  • Be aware that red meat and poultry skin can contain a lot of saturated fat. Removing the skin from poultry before eating is a good idea. Cut the visible fat off other meats before eating. Use skimmed of semi skimmed milk. This is more of a consideration if you are increasing your intake of meat and dairy to get more protein, to help keep your cholesterol levels down in the long term.
  • If dieting to lose weight, check that 'low fat' options have not just replaced saturated fat with added sugar.
  • Make sure you have plenty of good fats (monounsaturates, polyunsaturates) in your diet.
  • Remember, eating fat doesn't make you fatter, eating more calories than you burn off makes you fatter.
  • Likewise, using more fat for fuel when exercising doesn't mean you will lose body fat. Burning off more calories than you consume will lose you body fat.
  • Be mindful good fat foods are still high in calories. So even though they are very good for you, keep an eye on over eating them.

  advertisement





The Good Fats

Found in foods that are also very rich in vitamins and minerals.


MONOUNSATURATES


  • AVOCADOS
  • GUACAMOLE
  • OLIVES
  • OLIVE-OIL
  • OLIVE-OIL-SPREADS
  • PEANUT-BUTTER
  • NUTS






  • Lowers LDL bad cholesterol by Increasing HDL good cholesterol reducing chance of heart disease.

POLYUNSATURATES


Omega 3 Polyunsaturates


  • SALMON
  • TROUT
  • MACKERAL
  • HERRING
  • SARDINES
  • PILCHARDS
  • KIPPERS






  • Lowers LDL bad cholesterol reducing chance of heart disease.

    Omega 3 is an anti inflammatory. It fights inflammation and helps to aid muscle recovery.

Omega 6 Polyunsaturates


  • PUMKIN-SEEDS
  • SUNFLOWER
  • SEED/OIL/SPREAD
  • SEASAME-SEEDS
  • HUMUS






  • Lowers LDL Bad Cholesterol reducing chance of heart disease.

    Omega 6 is an inflammatory.

The Bad Fats

SATURATED FATS (where possible keep below 7%)


  • HYDROGENATED-OILS
  • FATTY-MEATS
  • FULL-FAT-DAIRY
  • BUTTER
  • LARD
  • COCONUT-OIL
  • COCOA-BUTTER
  • PROCESSED-FOODS






  • Increases bad LDL cholesterol. Hardens the arteries. Can lead to heart disease.

    Saturated fats are in most foods to some extent but keep intake as low as possible or cut out where ever you can.

TRANS FATS (avoid altogether)


  • PROCESSED-FOOD
  • SNACK-FOOD
  • FAST-FOOD
  • SOME-VEG-OILS






  • Increases bad LDL cholesterol. Hardens the arteries. Can lead to heart disease.


The 4 Minute Max Outs. The ultimate portable bodyweight HIIT workout.