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Fitness Made Simple
Reader Q&A’s

Dear John,

I’m a 30 year old woman who exercises regularly and I also watch what I eat. I’ve been following a “fat-free” diet with little to no fat and I’m still not getting the results I want. Now I’m hearing it’s not a good idea to eliminate all fat from my diet and that by keeping fat intake too low I can be making it harder to lose fat. I also heard that some fats are “good” and others are “bad.” I’m confused. Are there really different types of fat and which ones are “good” or “bad?” What fat do you eat?

“Frustrated by Fat” – Roslyn

Dear “Frustrated,”

It’s hard to believe but even with the highly advertised multi-billion dollar fat-free craze, many studies show people are actually getting fatter. Imagine that! When it comes to fat, most of us have been repeatedly lied to as we’re continually told how evil fat is and that all fat should be avoided. Nothing could be further from the truth in my opinion. Fat is certainly getting a “bum rap.”

Biochemically and hormonally speaking fats provide many benefits. Certain fats improve insulin resistance making it less likely we’ll store carbohydrates as fat. Fat improves the glycemic index of carbohydrates which decreases the chances of getting a fat-producing insulin surge after a high carb meal. Fats are necessary for healthy skin and hair as well as for the transport and absorption of fat-soluble vitamins, like Vitamin E. Fats are involved in the production of hormones, including testosterone, that control a variety of biological functions in the body...that’s why many weight-lifters find it hard to build muscle when on an extremely low fat diet. Fats are also necessary for the development of brain tissue and are an essential component of cell membranes. And finally, for those of us trying to get that ripped or cut look, a diet too low in fat inhibits fat metabolism since our bodies need essential fatty acids to process body fat metabolism.

Now that I’ve sung the praises of fat I have to point out that, like people, not all fats are created equal...meaning you’re right - there are both “good” and “bad” fats. First, there are Essential Fatty Acids which are needed for overall health. These polyunsaturated EFAs our bodies cannot make and must be obtained from food sources, like my favorite source flaxseed oil. Flax oil not only helps stop fat storage but it also increases fat-burning and our metabolic rate, increases insulin sensitivity, and is anti-catabolic...yes, it actually helps stop muscle breakdown. The second group of “good” fat is Monounsaturated Fats, like olive oil, canola oil, peanuts or all natural peanut butter, which I love, and avocados. The nasty or “bad” fats are saturated fats, like animal meat fats, dairy fats, and hydrogenated oils (found in many tasty bakery products).

In general, I like to keep my fat intake around 15%-20% of total daily calories with one-third coming from the EFAs (I use flaxseed oil or Essential Balance Oil from Omega Nutrition), one-third from monounsaturated fats (that’s my all natural peanut butter - I use the Polaner brand), and no more than one-third coming from saturated fats. They’re very hard to avoid as there are trace amounts present in chicken breast, oatmeal, and any treat I may have.

JB

Dear John,

My wife and I started a “fitness/bodybuilding” program last month. We’ve been watching our diets and trying to exercise regularly. We like your video “Fitness Made Simple” and we’re writing to you for a little help. Sometimes, especially during the middle of the day and late at night, we both get cravings and just want something to eat. We’ve been eating several small meals (4-6) throughout the day like you talk about, but we still have the urge to “cheat” as you call it. Any ideas on how we can avoid giving in?

“Craving to Cheat” - New York, NY

Dear “Craving,”

Boy, can I relate to your dilemma. The phrase “Been there, done that” comes to mind. My first 3 weeks of following my lean muscle-building/fat-burning nutrition plan was pure hell. It involves breaking habits that took years to establish. You may find it hard to believe but my late night snack used to consist of an entire box of Entenmann’s Chocolate Brownie Cake and a big just of milk...and I wondered why I couldn’t see my abs.

The first thing I like to do to keep my resolve strong and stick to my fat-reducing meal plan is to increase protein intake. When it comes to keeping fat off and muscle on, increasing protein intake is key. Studies show, and I’ve experienced for myself, that meals including protein sources, such as chicken/turkey breasts, whey protein powders, tuna, and egg whites, have an appetite-suppressing effect and reduce cravings. In addition to this basic rule I have 3 little “tricks which I use regularly to keep cheating urges under control. Number one is to have lots of crunchy vegetables, like broccoli, cauliflower, and carrots, around whenever I get that cheating feeling. Bulky, fibrous vegetables are unbelievably filling and nutrient-dense but they’re very low in calories. I also keep sugar-free Jell-O on hand to avoid late night binges. While Jell-O is tasty and fun to eat, it’s virtually devoid of calories. Splurging on the entire box would only add a minor 40 calories to my daily plan. My third trick involves sugar-free gum. Sometimes on stressful days I just get the urge to chew something...even when I’m not necessarily hungry. At these times a 1/2 stick of gum works wonders to get my mind off cheating.

Finally, I’d also like to point out that if I have an overwhelming desire to cheat on my nutrition plan I simply satisfy it and get it overwith. No one eats perfectly all the time. Just remember to make “good eating” the rule and cheating the exception and you’ll stay on track with your fitness goals.

JB

John,

I was wondering if you could give me a couple pointers on firming my belly area.  I lost over 50 pounds about 2 yrs ago but recently put 30 back on.  I have Fitness Made Simple and Six Pack Abs, which I do about 4 to 5 times a week. I have been doing this routine for about 6 months.  The one problem is that I became bored of my nutrition plan and recently have been eating junk food.  It’s hiding my definition. It is hard for me to realize how much I need to eat.  I workout every other day and really burn my muscles. I would appreciate any suggestions you my have.
Thanks, Scott

Hey Scott,

Everything you need to know about defining your midsection can easily be found in Fitness Made Simple and Six Pack Abs. You're just having trouble finding the discipline to stick to the programs.

If you don't follow a high protein/low-moderate carb/moderate “good” fat nutrition plan that's generally lower in calories than you're used to you WILL NOT get ab definition…PERIOD.  If you can't stick to this type of nutrition plan until you lose some of the fat which obviously came with that 30lbs you gained then
you may as well quit even thinking about abs.  It's just going to frustrate you and they will not show.  Also, you cannot keep eating "junk food" all day and think you'll ever see abs...you won't.  I know that sounds blunt, and it is, but unfortunately that's the way our bodies work.  They want to store a certain amount of body fat despite what our minds prefer we look like in the mirror.

You really shouldn't be feeling hungry, however, if you're eating 4-6 small, balanced meals equally spaced throughout the day as shown on FMS.  You might have cravings for junk food but that's not necessarily hunger.  That's your body wanting what it's gotten used to over years of “bad” eating.  Those cravings will actually end within 4-6wks of changing your eating habits. Your body will get used to the new foods you're eating and start craving them.  Believe me, I was there.  I used to eat a 10-pack of White Castle hamburgers many nights/wk at midnight when I was driving home from work. Then I'd devour 3/4 of an Entenmann's Chocolate Brownie Cake...not the individual brownies...the whole cake...along with a big jug of milk.  And I wondered why I couldn't see my abs even though I worked out???  That's the thinking of an idiot.  Getting over those cravings was VERY hard.  For about a month while I was changing my eating habits I'd actually wake up in the middle of the night hungering for chocolate and donuts.  Now I actually crave chicken breast and vegetables, which are things I never used to eat.  My body got used to them and now it prefers them to fast food.  Today I even get sick if I eat too much saturated fat and sugar since my system is no longer accustomed to them.

Chewing sugar-free gum at the end of meals and eating extra veggies (broccoli, cauliflower, green beans, etc.), which are bulky but very low in calories, to feel full also helped me get over the tough times.  Check out the 10 Nutrition Tips in Six Pack Abs again.  Those were extremely beneficial in helping me to finally see my abs.  The point about not bringing "cheat foods" into the house saved my definition on more occasions than I can count.

When I’m trying to cut-up or increase muscle definition I generally eat “My Bodyweight X 10” in total daily calories with the macronutrient breakdown being about 40-50% protein/30-40% carbs/20-30% “good” fats. This nutrition plan is detailed in the FMS video you have. I follow it for about 4-6 weeks until I get down to a body fat % I’m happy with and then I slowly start to increase my calories and carbs a bit. Keep in mind that this is only a starting point and, since everyone’s body and metabolism are different, you may have to adjust these figures to see what works best for you.
Hope this helps and please keep me updated on your progress.

JB

Dear John,

I’ve never written to you, or any other columnist for that matter, before. But I read your column a couple of times and I really liked some of your advice. I tried the chest routine you wrote about and even just ordered your video, “Fitness Made Simple.” The body part that I have the biggest problem with is my shoulders. I’m a strong guy, have decent pecs, but my shoulders don’t stand out. They’re rounded. They have no definition even though I can lift a lot and train them hard. What do you do to get your shoulders to stand out and increase their width?

“Sorry Shoulders” – Corona, CA

Dear “Sorry Shoulders,”

I think the term you’re looking for is “muscle separation.” To get my shoulders to “stand out” from my chest and arm muscles (biceps & triceps) I do a few specific exercises that really target my deltoids (shoulders). First, it’s important that you know that the deltoid muscles are comprised of 3 basic parts or “heads,” including the frontal head, the lateral or side head, and the rear head. For overall shoulder development I love the standard shoulder press with dumbbells. This exercise really hits all three deltoid heads and that’s why I often start my shoulder training day with it. The shoulder, or military, press with the barbell is also good but I really think the dumbbells allow a greater range of motion, stretch my delts more, and make sure both my weaker and stronger sides do equal work in lifting the weight up.

After the shoulder press I like to hit each “head” of my delts with a different exercise. For the frontal head I do frontal raises, for the rear head I do bent-over rear deltoid raises, and for the side head I do lateral shoulder raises. I demonstrate most of these exercises on the Fitness Made Simple tape you ordered. As you’ll notice, I use relatively light weights, usually in the area of 25-35 lbs, for each of these targeted exercises and perform the motions in a slow, controlled manner making sure to feel the tension on each delt head with each rep. It sometimes takes a while to get the motion down and, if you’re not used to these exercises, you might be surprised how sore you are a day or two afterwards. I think nothing hits my delts better and increases my muscle separation like these three exercises. The lateral raises, in particular, really help make my delts stand out, giving the illusion of much greater width.

These exercises combined with a balanced, high protein, moderate carbohydrate, and moderate “good” fat nutrition plan to keep you looking lean should be all you need to get those eye-popping, striated shoulders.

JB

Hi John,

What is your favorite aerobic exercise and why? I’m interested in burning body fat and I wanted your opinion.

“Aerobic Andy”

Hey Andy,

My personal favorite aerobic exercise is using the elliptical crosstrainer, the version which allows both your arms and legs to move as though you're running on air.
I like to do my cardio/aerobic exercise first thing in the AM for 40-45mns on an empty stomach.  That's when my blood sugar and insulin levels are lowest and most stable, the optimal environment to maximize fat burning.  Studies show up to 200%-300% more body fat is burned when cardio is done at this time than later in the day when most of the energy used will be from foods (primarily carbs) we've eaten earlier.
When I started doing my morning cardio I got very ripped very quickly plus it gets me in a positive, upbeat mood for the rest of the day.  I even notice I don't eat as much and I have fewer food cravings when I start my day with AM cardio.  It's a cool thing.
Hope this helps and best of luck in all your fitness goals!

JB

John Basedow is an internationally recognized fitness personality and host of the best-selling videos Fitness Made Simple, Awesome Hour Upper Body Home Workout, Six Pack Abs, AM/PM Workouts, 45Min Fat Burning Workout, & Better Body Basics.  These programs offer time conserving workouts and fat burning nutritional meal plans which thousands of people are using to build lean, healthy, and muscular physiques. To order call 1-800-283-4230 or visit www.FitnessMadeSimple.com.

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