Over the past few months, I’ve received tremendous feedback from all of you guys who have read my Turbulence Training Review and went to the extent to purchase the TT Program and try it out. Many of you were seeing great results within the first few weeks… which is just awesome!
I’ve been in communication with Craig for a few months now, and over the past few weeks, I have shared some of my concerns with him, so today, I’m really glad to say that I’ve got a guest post from the man himself - specially for us Malaysians (and Asians) who have a problem with late night eating, and an excessive carbohydrate intake which is just so typical of our Asian diet. So here we go… and thanks Craig - I owe you one!
The Truth About Late Night Eating and Fat Loss
Guest Blog Post by Craig Ballantyne, CSCS, MS
Author, Turbulence Training
Nutrition is the key to fat loss, but of course that also means that it can cause you to gain weight and add belly fat too, if your diet is full of excessive late night eating, too much rice, and high-sugar meals.
You see, the key to fat loss is consuming a diet of whole, natural foods, such as fruits, vegetables, and raw nuts as the foundation of your diet, and adding smaller amounts of meat, rice, and other foods.
If you eat huge meals every night, filled with processed carbohydrates, you could end up over-eating and you’ll gain weight.
Weight loss, fat burning, and body sculpting are very simple concepts. If you eat too much, you’ll gain fat. On the other hand, if you eat the right foods, you won’t overeat, and if you pair that with resistance training and interval training, you’ll burn belly fat.
Using that system is how trainers like me are able to keep single-digit body fat all year round, and how we are able to see our abs on the beach - all while gaining muscle at the same time.
I highly recommend you use this simple 3-step system to lose fat by improving your nutrition.
Simple 3-step method to determining how many calories you need to lose fat.
1) Improve the quality of your current diet by eliminating added sugar and eating more whole, natural foods (fruits, vegetables, raw nuts).
Research shows that contrary to “popular gym rat” belief, that adding both fruit and nuts to your diet does not cause weight gain and in fact helps with weight LOSS.
2) Use fitday.com to determine how many calories you are eating each day on your improved diet.
3) If you are not losing weight, reduce your calorie intake by 300 calories per day. If you ARE losing weight, no need to change anything.
And again, pair that with the Turbulence Training workouts of resistance training, bodyweight exercises, and interval training, and you’ll lose 5-10 pounds of belly fat this month.
The Malaysian 'Mamak' Culture of late night eating
You can find out more and download your copy of Turbulence Training here - http://www.turbulencetraining.com
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{ 9 comments… read them below or add one }
Really great to have him here for a guest post, hats off to you DM.
I’ve got his TT program quite some time ago and it rocks. Definite a + point to anyone that wants to accelerate fat loss.
I’ve been using his programmes for almost 12 weeks now. I can’t believe that I’m stronger now. Or maybe I’ve always been strong, I just didn’t know it! :P
Anyway, being naturally skinny means I get away with a lot when it comes to eating. Night eating doesn’t affect me at all. Often the next morning I’d wake up the next morning still feeling famished even after a proper dinner disguised as supper.
hello,
Question:
Do we need consistent protein intake everyday in order to gain muscle mass even we are not doing weight that day itself? I mean when we are doing recovery or active recovery.
Thanks
Daren, yes. And to add on, just in case you didn’t know.. the body grows/recovers when out of the gym, and not actually when you are working out. So it makes sense to consume adequate amounts of protein when you need to recover.
i dun really like the photo in this entry. Its kinda bias. Isnt late night snacking is bad for all people not just fat people? and is that a legal photo or curi2 snap?
What’s kinda bias? The fact that a majority of people who sit at the mamak have a glass of over-sweetened tea and nasi lemak on their tables? The pic was just to prove a point - how you take it, is up to you.
p.s. - I snapped it while I was waiting for my glass of warm water. So I guess it’s a ‘curi-curi’ snapped photo.
great article. great way to lose belly fat thank you!
Is it ok to take protein shake as a pre bed meal? Will it lead to weight gain? I did some readings on the internet and some people suggest that drinking protein shake especially casein will prevent the loss of muscle during sleep (because that time, our stomach was empty). Well, people said having more muscle will cause the fat to burn more. For your information, I’m currently trying to reduce my weight through healthy diet and exercise. I usually exercise 5 times a week doing cardio and weight training. And i’m a girl :)
newrule: As long as your daily calorie intake doesn’t exceed what your body requires in a day, then it should be okay. You may want to keep your pre-bed snack/shake really light, probably within the range of 100+ calories only. Yes muscle does cause more fat to burn, but it really is a very very small amount, so I wouldn’t really be taking a protein shake JUST to build muscle so that you can burn more fat. The easier way may actually be just to skip, or to halve that shake. That’s more calories than your muscles can burn in that period of time.
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