Fat Shredding Workout

Are you beach-bod hungry? Then eat this!

In our latest offering from fitness expert Bogdan Merkes, he outlines some of the common dieting mistakes - and tells us that quick-fix dieting will NEVER work.

Each and every year, in the lead up to holiday season, thousands of men scour multiple resources in search of the quick-fix diet that promises to melt away any beer-belly wobbles to reveal washboard abs in mere days.

There is an endless list of various “diets” out there but the integral theme in the majority of these centres primarily around restriction, be it in the form of calorie counting, carb exclusion or portioning. Each well-marketed dieting tactic assures results but it is well-documented that none is without its pitfalls and health risks.

If you’re in training or working out regularly and your goal is a fit, lean, well-sculpted physique, “dieting”, by its very definition, will NEVER work. In order to achieve substantial fat loss and muscle gain in combination with exercise, it is imperative that we veer away from this form of old-school dieting and adopt a psyche in which a more balanced sense of nutrition is ingrained.

John weighs 75 kg and has a body fat percentage of 25%, which means 56.25kg is composed of lean body mass including organs and bones.

A multitude of excuses lead John to overeating, inactivity and ultimately an additional 10kg on the scales. Body composition analysis (BCA) shows his body fat percentage suffering a steep climb to 33.8%and his muscle mass stagnating at 56.25kg.

Ignorant of the potential dangers, John decides he needs to shift weight pronto. His motivation - an upcoming holiday on the Mediterranean shores awash with scantily-clad females at glamorous pool parties. And so, John’s attempt to drastically reduce his caloric intake ensues.

John starves his body by limiting his intake to 1000kcal/day. After 2 harsh weeks of depriving his body of energy and essential nutrients, he begins to feel worn out, mentally and physically fatigued. Eventually, he does return to his original 75 kg, only this time his body fat sits at 30.3% (22.73kg) and a muscle mass of  52.27kg. Notice that despite restoring his initial weight, his body fat percentage has increased and there has been a significant reduction in lean tissue.

Fresh off the plane from Marbella, John rechecks his body composition, now clocking a total weight of 85kg gaining back the weight he just lost before the holiday (blamed on one too many pool-side cocktails and late night munching) and a body fat percentage of 38.5%. With no change in lean body composition this results in John gaining 8.2% of fat over the duration of his holiday. Fuelled with the belief that he can yet again drop the 10kg, he resumes his pre-holiday workout and restrictive dieting regime, but remains perplexed by his flabby physique.

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