As always dropping fat is not easy. I have outlined on this blog some specific methods that you should use to get the results that you want, but sometimes it is not enough. I have stated before that if you want to be serious about your weight loss goals, then it is important that you realize the positive effect that supplements can bring to that. On of these positive effects can be produced using slimming drops, that are a liquid form of these supplements.
Just like any other product out there, slimming drops are designed to do two things that are most important in your diet plan. The most important part is always the thermogenic effect. This will make your body burn more calories to heat, and make you burn fat. Usually they work in different ways and a common pathway for this effect is to boost up your bodys resting metabolism. This is done by stimulating the sympathic nervous, which makes your heartbeat rise and also makes your body produce more heat. Normally in cold surroundings this works naturally, but when you use a supplement like this you won't have to feel the discomfort of the cold temperatures.
Another important factor in slimming drops is the appetite suppression. If you had a dedication of a wolf, you would not have to have a supplement that boasts this, but as we are all humans, we need something to make it all a little easier. Appetite suppression works also by having an effect on your nervous system. It makes you feel like you have just ate when you take the drops, and by reducing the caloric intake you can lose the fat. Combined with the metabolic boost that you get you'll have double effects.
These are both great ways for a supplement to help you with your weight loss goals, and the best slimming drops there are, have these both functions. Although it should be kept in mind that the diet and the workout plan is what produces the results - supplements can make those results even better.
PH Balancing Diet - Why Does It Work?
There are many people who want to lose weight, and there is almost an equal amount of different diets that are supposed to take off their weight in no time. The problem is that usually most of these diets rely on one thing - calorie restriction - and they don't think about anything else that is important, like the acidity of your body. This is where a pH balance diet is different.
The pH of our body determines a lot of things but when you are losing weight the most important thing is to keep your muscle mass, and to lose as much as adipose tissue as possible. To make this possible, you will ned to have a hormonal balance which promotes the regenation of muscle and promotes the use of fat for energy. If your body pH is out of balance, your body will try to regain the natural 7,4 pH and it is going to use different catabolic hormones to make your body less acidic - usually when you eat a low carbohydrate and high protein diet you don't get enough vegetables and your body pH drops. A pH balance diet is designed to provide you with as much as possible alkaline nutrients while as well give you the necessary proteing and amino acids that are going to enable you to maintain and even gain muscle mass while you are dieting.
Losing weight is a difficult for people who don't have a lot of muscle mass because their bodies don't consume as much as energy as they could. Using a diet that balances the body pH you can be able to prevent further muscle dystrophy, and even enable hypertrophy - this will make you lose fat faster even while you are not working.
When your body has a proper pH, it is not too alkaline and not too acid, you are going to have an optimal hormonal profile in your bloodstream, and that is going to enable you to lose weight while you are gaining muscle. Most likely you are not going to notice too much of a weight change because you will lose as much as you gain, but the appearance of your body will change dramatically. Not only are you going to look a lot tighter, but also you will have a better figure when you follow a pH balance diet.
The pH of our body determines a lot of things but when you are losing weight the most important thing is to keep your muscle mass, and to lose as much as adipose tissue as possible. To make this possible, you will ned to have a hormonal balance which promotes the regenation of muscle and promotes the use of fat for energy. If your body pH is out of balance, your body will try to regain the natural 7,4 pH and it is going to use different catabolic hormones to make your body less acidic - usually when you eat a low carbohydrate and high protein diet you don't get enough vegetables and your body pH drops. A pH balance diet is designed to provide you with as much as possible alkaline nutrients while as well give you the necessary proteing and amino acids that are going to enable you to maintain and even gain muscle mass while you are dieting.
Losing weight is a difficult for people who don't have a lot of muscle mass because their bodies don't consume as much as energy as they could. Using a diet that balances the body pH you can be able to prevent further muscle dystrophy, and even enable hypertrophy - this will make you lose fat faster even while you are not working.
When your body has a proper pH, it is not too alkaline and not too acid, you are going to have an optimal hormonal profile in your bloodstream, and that is going to enable you to lose weight while you are gaining muscle. Most likely you are not going to notice too much of a weight change because you will lose as much as you gain, but the appearance of your body will change dramatically. Not only are you going to look a lot tighter, but also you will have a better figure when you follow a pH balance diet.
Best muscle building supplements
You ever have one of those weeks. Things just didn’t happen the way they were supposed to! For me it was all about my workouts and my supplements I use for my workouts. I am a huge fan of pre-workout supplements and I always workout better with the supplement than without. I knew I was running out of my drink and I planned ahead, or so I thought, to have my workout drink delivered prior to start of a new week.
Well thanks to a delay of an online company my drink didn’t make it before the weekend. I went to my local supplement store and picked up a couple single servings of the pre-workout formula but in a brand I had never used before. Fast Twitch “Explosive Performance” was the only single serving drink they had so I picked up 2, one for each of my workouts that weekend. The flavor of the “Blue” wasn’t too bad, oh and yes it was called “Blue” not berry or anything like that just “Blue.” The “Red” on the other hand had the worst aftertaste ever. It could have been me but it was like Worcestershire sauce.
If you are anything like me and workout very early in the morning, the pre-workout drink needs to have a little kick. I thought Fast Twitch was my ticket as it listed 200 mg of caffeine right on the front and with all the talk of “explosive strength performance” I thought I was going to be in for a real treat. I wasn’t.
Not only was I left unaffected by the drink I didn’t even get the normal everyday pump I would normally get out of my pre-workout supplement. I honestly began to yawn by the end of my workout and was so tired afterwards that I could barely stay awake. Just in case it crosses your mind, I slept my normal nights sleep and was ready to workout the night leading up to the morning workout.
All in all, I would have to say pass on the Fast Twitch if given the opportunity. I didn’t get the pump and it didn’t kick start my workouts like you would expect from a drink in this category. It doesn’t’ make my list of the best muscle building supplements I have ever used. I am just going to have to plan ahead and buy my supplements a little earlier next time.
Well thanks to a delay of an online company my drink didn’t make it before the weekend. I went to my local supplement store and picked up a couple single servings of the pre-workout formula but in a brand I had never used before. Fast Twitch “Explosive Performance” was the only single serving drink they had so I picked up 2, one for each of my workouts that weekend. The flavor of the “Blue” wasn’t too bad, oh and yes it was called “Blue” not berry or anything like that just “Blue.” The “Red” on the other hand had the worst aftertaste ever. It could have been me but it was like Worcestershire sauce.
If you are anything like me and workout very early in the morning, the pre-workout drink needs to have a little kick. I thought Fast Twitch was my ticket as it listed 200 mg of caffeine right on the front and with all the talk of “explosive strength performance” I thought I was going to be in for a real treat. I wasn’t.
Not only was I left unaffected by the drink I didn’t even get the normal everyday pump I would normally get out of my pre-workout supplement. I honestly began to yawn by the end of my workout and was so tired afterwards that I could barely stay awake. Just in case it crosses your mind, I slept my normal nights sleep and was ready to workout the night leading up to the morning workout.
All in all, I would have to say pass on the Fast Twitch if given the opportunity. I didn’t get the pump and it didn’t kick start my workouts like you would expect from a drink in this category. It doesn’t’ make my list of the best muscle building supplements I have ever used. I am just going to have to plan ahead and buy my supplements a little earlier next time.
Using A Treadmill For Fat Loss
Everyone is familiar with aerobic exercise for fat loss and I don't want to start out too much about that except that most of people get it wrong. Way wrong. When you are doing a low intensity workout you are indeed using fat for energy as a greater degree than glucose. This shows that you are burning more fat when you do low intensity exercise right? right. The problem is that if you are only working out for an hour, thirty minutes or something similar, who cares what you use energy for that time, wouldn't it be way cooler to be able to use fat for energy 24/7?
When you are doing the lowest intensity workout there is you are using a large portion of your consumed energy from fat. That means when you are sleeping, you use mostly fat for energy - your intenstines use the glucose in your liver, but your muscle use fat and your brain can even start using ketones if you are prone to this. When you do the highest intensity training that there is your body is using glucose. A lot of it. When you run out of glucose your body will start to use lactic acid to form glucose, and that is where most of us get exhausted. The champion athletes can work out with lactic acid since their bodies are used to using it, but for a normal sunday trainer it is going to be too hard. Especially on your mind, and that is why people don't do it - it simply demands too much.
When you use all your glucose and a huge amount of oxygen during a high intensity workout, your body is forced to use fat for the rest of the day when you are doing your lower intensity workouts. Also it has been shown that HIIT makes the liver produce more enzymes that are required in fat oxidization. So if you want to lose fat, try to replace those two hour walks on your treadmill, with ten to fifteen minutes of maximum effort. Fat loss is guaranteed.
When you are doing the lowest intensity workout there is you are using a large portion of your consumed energy from fat. That means when you are sleeping, you use mostly fat for energy - your intenstines use the glucose in your liver, but your muscle use fat and your brain can even start using ketones if you are prone to this. When you do the highest intensity training that there is your body is using glucose. A lot of it. When you run out of glucose your body will start to use lactic acid to form glucose, and that is where most of us get exhausted. The champion athletes can work out with lactic acid since their bodies are used to using it, but for a normal sunday trainer it is going to be too hard. Especially on your mind, and that is why people don't do it - it simply demands too much.
When you use all your glucose and a huge amount of oxygen during a high intensity workout, your body is forced to use fat for the rest of the day when you are doing your lower intensity workouts. Also it has been shown that HIIT makes the liver produce more enzymes that are required in fat oxidization. So if you want to lose fat, try to replace those two hour walks on your treadmill, with ten to fifteen minutes of maximum effort. Fat loss is guaranteed.
You Will not Have To Work Out To A Great Degree If You Devour Less
I don't have an idea about you but I really hate to exercise on a recurring basis. That doesn't signify that I am against-working out, it just means that in my view the trills that you will have to go all the way through to get in shape is not convenient at best. To bring groceries to the table for my family I need to be working a lot and taking the time to keep fit frequently is not inevitably anything that I can carry out. Have faith in it or not, I am in reality in the top form of my days and it doesn't have anything to do with working out at all. If you make clever choices all along the road, you can get bodily fit and stay in good physical shape, even with no an endorsed exercise system.
One of the simplest ways to do so is to completely limit sugar away of your being. Although this is unreasonable to a undeniable extent, you cannot imagine the gains which you can obtain by doing so. The simplest way for you to be capable to achieve this is to learn the glycemic index and live by the recommendations. That is a list of carb foods that are arranged corresponding to how rapidly the sugars that are contained within them are dumped into our bloodstream. As long as you are eating foods which are on the low end of the glycemic index, you will be able to eat about as much as you probably would like. You will remain full in the process and you will not get the highs and lows that are experienced whenever you eat sugar.
Along with making sure that you are cunsuming the low ending of the GI, you are supposed to be eating a protein and a legume at every mealtime. Legume are infamously low in glucose and for our bodies to stay working strong, we have to consume joules. The protein will help you to uphold your muscle size, even if you are losing mass and the vegetables will make up for any joules that are lost as a consequence of you eating a huge amount of vegetables.
Of course, it at all times aids to do a little bit of training down with cunsuming the proper style. You don't have to hit the exercise room on a recurring basis in order to experience these benefits. Just be convinced that you're moving about and aim to stay as energetic as likely in your daily life. The benefits of doing so will be clear whenever you look in the reflection.
One of the simplest ways to do so is to completely limit sugar away of your being. Although this is unreasonable to a undeniable extent, you cannot imagine the gains which you can obtain by doing so. The simplest way for you to be capable to achieve this is to learn the glycemic index and live by the recommendations. That is a list of carb foods that are arranged corresponding to how rapidly the sugars that are contained within them are dumped into our bloodstream. As long as you are eating foods which are on the low end of the glycemic index, you will be able to eat about as much as you probably would like. You will remain full in the process and you will not get the highs and lows that are experienced whenever you eat sugar.
Along with making sure that you are cunsuming the low ending of the GI, you are supposed to be eating a protein and a legume at every mealtime. Legume are infamously low in glucose and for our bodies to stay working strong, we have to consume joules. The protein will help you to uphold your muscle size, even if you are losing mass and the vegetables will make up for any joules that are lost as a consequence of you eating a huge amount of vegetables.
Of course, it at all times aids to do a little bit of training down with cunsuming the proper style. You don't have to hit the exercise room on a recurring basis in order to experience these benefits. Just be convinced that you're moving about and aim to stay as energetic as likely in your daily life. The benefits of doing so will be clear whenever you look in the reflection.
Double up Your Workouts Effortlessly
How provoking is it to you to get on a treadmill and walk without in reality moving at all? Do you know someone that is frequently on a treadmill fitness equipment? They are really in form, more than likely, and they appear to enjoy being there. There is no way I would know about you but I find it really dull to do training like this. I would much sooner climb outdoors in the clean air in order to do my jogging than to end up spending all of my time causing a belt go about in a loop. Unhappily, I can\t find the time to do either.
If you discover yourself in a position where you want to get bodily in shape but you do not reflect you have the time to do so, you may have to double up some activities in order to reach your aim. Putting endeavor into keeping fit is something that is nearly each time essential but that doesn't denote that we require to be inconvenienced as a result of the exercise that we are doing. If you have time to sit and look at TV regularly, you boast time to be certain that you are receiving in your training so that your wellbeing can pick up. The true technique is making convinced that you are capable to do both without giving up one or the other.
One of the simplest ways for you to be able to do this is by putting a electric treadmill or elliptical trainer in your TV room. All you actually need to do is climb up from the sofa and move over to do a little bit of training while you're watching TV. After all, riding an exercise bike or running on a treadmill fitness equipment is not going to injure your ability to watch TV at all. The only thing which you may need to do is fine-tune the volume to a certain extent and you don't even require to walk over to the TV to do that.
A different thing that you can do is to get a baby trampoline in order to do rebounding exercises. This is an almost unforced way of exercising because all you actually need to do is rebound up and down on the trampoline for about 10 to 15 minutes each day. That makes it easy to realign your organs and to consume extra carbohydrates while you are doing a thing that is really quite enjoyable to do.
If you discover yourself in a position where you want to get bodily in shape but you do not reflect you have the time to do so, you may have to double up some activities in order to reach your aim. Putting endeavor into keeping fit is something that is nearly each time essential but that doesn't denote that we require to be inconvenienced as a result of the exercise that we are doing. If you have time to sit and look at TV regularly, you boast time to be certain that you are receiving in your training so that your wellbeing can pick up. The true technique is making convinced that you are capable to do both without giving up one or the other.
One of the simplest ways for you to be able to do this is by putting a electric treadmill or elliptical trainer in your TV room. All you actually need to do is climb up from the sofa and move over to do a little bit of training while you're watching TV. After all, riding an exercise bike or running on a treadmill fitness equipment is not going to injure your ability to watch TV at all. The only thing which you may need to do is fine-tune the volume to a certain extent and you don't even require to walk over to the TV to do that.
A different thing that you can do is to get a baby trampoline in order to do rebounding exercises. This is an almost unforced way of exercising because all you actually need to do is rebound up and down on the trampoline for about 10 to 15 minutes each day. That makes it easy to realign your organs and to consume extra carbohydrates while you are doing a thing that is really quite enjoyable to do.
Inhale Your Weight Neat
What if I told you that it would not be needed for you to take off to the sports hall or to exercise at all in order for you to remain healthy? Even if it definitely is a decent plan for you to work out to a certain level, you can be capable to be given a number of of the equal profit without effort by just breathing in the proper way. After all, the gulp of air that we have is a big piece of what makes up our existence and if we are inhalating improperly we can be damaging our wellbeing. Let's get a glance at some deep inhalating drills and what they can do for us.
One of the problems that lots of of us have a tendency to have is that we are shallow inhalators. Execute this test for yourself to witness how bad your breathing is but you are going to have to do so every time you are not in actuality paying interest to it. Each time you are inhalating appropriately, you are doing more than just stuffing your lungs with air. Your diaphragm is also working, allowing your lungs to spread out to volume. Every time your diaphragm moves up and down as a consequence of your breathing, your abdomen will go in and out. Check this and have a look for yourself. You may require to ask somebody else to observe you breathe every time you are not thinking regarding it to see if you're in fact inhalating greatly or not.
Each time we suck in air, we bring oxygen into our lungs as well as it is selected up via the blood and carried directly into the heart. This oxygen is what helps to supply and energize our system many diverse ways. If we are oxygen deprived, our system is not going to be working correctly and we will have a difficult time staying in shape. By concentrating on our breathing in addition to the education how to breathe accurately all of the time, your fitness will be corrected and enhanced. How may that be done?
One of the least troubling methods to make positive that you are breathing properly is to take a little bit of time every day to do some deep breathing exercises. Not only will that help to retrain us but it will also bring a lot of oxygen into our system, a thing that will improve our metabolism. By doing this on a regular basis and schooling yourself how to respire each time you're not doing the movements, you will be helping yourself to be healthy in psyche and system.
One of the problems that lots of of us have a tendency to have is that we are shallow inhalators. Execute this test for yourself to witness how bad your breathing is but you are going to have to do so every time you are not in actuality paying interest to it. Each time you are inhalating appropriately, you are doing more than just stuffing your lungs with air. Your diaphragm is also working, allowing your lungs to spread out to volume. Every time your diaphragm moves up and down as a consequence of your breathing, your abdomen will go in and out. Check this and have a look for yourself. You may require to ask somebody else to observe you breathe every time you are not thinking regarding it to see if you're in fact inhalating greatly or not.
Each time we suck in air, we bring oxygen into our lungs as well as it is selected up via the blood and carried directly into the heart. This oxygen is what helps to supply and energize our system many diverse ways. If we are oxygen deprived, our system is not going to be working correctly and we will have a difficult time staying in shape. By concentrating on our breathing in addition to the education how to breathe accurately all of the time, your fitness will be corrected and enhanced. How may that be done?
One of the least troubling methods to make positive that you are breathing properly is to take a little bit of time every day to do some deep breathing exercises. Not only will that help to retrain us but it will also bring a lot of oxygen into our system, a thing that will improve our metabolism. By doing this on a regular basis and schooling yourself how to respire each time you're not doing the movements, you will be helping yourself to be healthy in psyche and system.
How To Accelerate Fat Burn Easily!
Once you have got the basics under control (the diet for fat burn and the workouts) and you want to accelerate fat burn to the next level it is time to start worrying about the detail. I will explain a few rules in nutrient timing and name some supplements that can be effectively used to speed up fat burn. Most of the fatloss supplements advertised are not worth the money and the results are over-exaggerated. Some basic diet supplements - you should look for cheap diet pills - a good diet and a well designed training program are all you need to get the body you want and burn fat like never before.
As I wrote in posts before - growth hormone mobilises fat (burn fat) to raise blood glucose when low. Naturally growth hormone is realeased during long-wave sleep in the first few hours after you go to bed at night. So you burn fat at night! If blood glucose is high, growth hormone release is inhibited almost completely. That results in zero fat burn at night. So basically this means that you shouldn't eat for about an hour before you go to sleep, and even then eat only slowly digestible protein like milk casein or non-fat cheese to maximise the GH production and fat burn.
Eating a lot of green vegetables with meals helps you to fill up faster (eat less) and slow down the absorption, which will also slow down blood glucose rise and help fat burn. This will create a lower insulin release and a more even blood glucose so more of the energy is used by your muscle and less is stored as fat. Green vegetables also challenge the gastric system because they are rich in fiber and have a very low energy-to-volume-ratio, so it takes your body more energy to absorb the energy from the food which make green vegetables fat burning foods. Celery, broccoli and cucumbers are very good choices to bulk up your vegetable intake and boost fat burn and accelerate weight loss.
Caffeine has been used for to speed up metabolism for ages.It also has the ability to temporarily enhance insulin sensitivity (although high doses cause insulin resistance!). What this means is it lowers blood glucose and forces your body to break down fat storages to raise blood glucose back to normal levels. Simplified: It burns fat to give you energy!
Ephedrine is also a popular fat burn supplement although it has been shown to have none or very little effect on enhancing fat burn and boosting resting metabolism even though it is an adrenergic agonist like caffein. Most effects of ephedrine are via appetite suppression. You will eat less, hence lose more fat. Notice: Ephedrine is illegal in most countries so you might consider to buy phentermine online
Branch Chain Amino Acids (BCAA) - especially Leucine - are being used by bodybuilders while dieting and traying to burn fat. Leucine has been shown to enhance fat burn and enhance muscle metabolism. It also provides an anabolic spike when combined with a normal protein meal and helps maintain or even get some more muscle while burning fat. BCAA are used for energy by the muscle when under stress so they prevent muscle protein breakdown. The more muscle you have, the more fat you will burn. Even while resting.
Green tea is one of the few supplements which have been shown to have notable effect boosting fat burn but there are also many other uses of green tea. The working ingreadient is epigallocatechin-3-gallate or EGCG. It is an exellent burn fat pill. If you are deciding to supplement, look for a product which is high in EGCG to get good fat burn effects. EGCG has a thermogenic effect: It increases your bodys heat production and resting metabolism rate. So you will burn fat even while doing nothing. Green tea has been shown to have synergic effects when combined with caffeine. So using Green tea and caffeine will boost your metabolism and fat burn much higher than using either one alone. A good stack would be to use 100-200mg caffeine and 700-1400mg EGCG taken three times per day. In the morning, at noon and mid-afternoon. Don't take it after 6.00pm, you migh experience trouble sleeping.
You can also try out some anti aging vitamins and minerals to your benefit. Zinc has been shown to have possible testosterone boosting effects, which will boost your metabolism directly and by increasing muscle mass in the long run and enhance fat burn. Also if in deficency magnesium can have similar effects. EFAs like omega-3 fatty acids have been shown to enhance insulin sensitivity and have positive effects on lipolysis. There is also a new way for controlling your appetite. These Natural appetite suppressants that can help you control your appetite and lose weight and fat that way.
Using some - or even all - of these tips you can notably boost your fat burning speed to accelerate your results!
As I wrote in posts before - growth hormone mobilises fat (burn fat) to raise blood glucose when low. Naturally growth hormone is realeased during long-wave sleep in the first few hours after you go to bed at night. So you burn fat at night! If blood glucose is high, growth hormone release is inhibited almost completely. That results in zero fat burn at night. So basically this means that you shouldn't eat for about an hour before you go to sleep, and even then eat only slowly digestible protein like milk casein or non-fat cheese to maximise the GH production and fat burn.
Eating a lot of green vegetables with meals helps you to fill up faster (eat less) and slow down the absorption, which will also slow down blood glucose rise and help fat burn. This will create a lower insulin release and a more even blood glucose so more of the energy is used by your muscle and less is stored as fat. Green vegetables also challenge the gastric system because they are rich in fiber and have a very low energy-to-volume-ratio, so it takes your body more energy to absorb the energy from the food which make green vegetables fat burning foods. Celery, broccoli and cucumbers are very good choices to bulk up your vegetable intake and boost fat burn and accelerate weight loss.
Caffeine has been used for to speed up metabolism for ages.It also has the ability to temporarily enhance insulin sensitivity (although high doses cause insulin resistance!). What this means is it lowers blood glucose and forces your body to break down fat storages to raise blood glucose back to normal levels. Simplified: It burns fat to give you energy!
Ephedrine is also a popular fat burn supplement although it has been shown to have none or very little effect on enhancing fat burn and boosting resting metabolism even though it is an adrenergic agonist like caffein. Most effects of ephedrine are via appetite suppression. You will eat less, hence lose more fat. Notice: Ephedrine is illegal in most countries so you might consider to buy phentermine online
Branch Chain Amino Acids (BCAA) - especially Leucine - are being used by bodybuilders while dieting and traying to burn fat. Leucine has been shown to enhance fat burn and enhance muscle metabolism. It also provides an anabolic spike when combined with a normal protein meal and helps maintain or even get some more muscle while burning fat. BCAA are used for energy by the muscle when under stress so they prevent muscle protein breakdown. The more muscle you have, the more fat you will burn. Even while resting.
Green tea is one of the few supplements which have been shown to have notable effect boosting fat burn but there are also many other uses of green tea. The working ingreadient is epigallocatechin-3-gallate or EGCG. It is an exellent burn fat pill. If you are deciding to supplement, look for a product which is high in EGCG to get good fat burn effects. EGCG has a thermogenic effect: It increases your bodys heat production and resting metabolism rate. So you will burn fat even while doing nothing. Green tea has been shown to have synergic effects when combined with caffeine. So using Green tea and caffeine will boost your metabolism and fat burn much higher than using either one alone. A good stack would be to use 100-200mg caffeine and 700-1400mg EGCG taken three times per day. In the morning, at noon and mid-afternoon. Don't take it after 6.00pm, you migh experience trouble sleeping.
You can also try out some anti aging vitamins and minerals to your benefit. Zinc has been shown to have possible testosterone boosting effects, which will boost your metabolism directly and by increasing muscle mass in the long run and enhance fat burn. Also if in deficency magnesium can have similar effects. EFAs like omega-3 fatty acids have been shown to enhance insulin sensitivity and have positive effects on lipolysis. There is also a new way for controlling your appetite. These Natural appetite suppressants that can help you control your appetite and lose weight and fat that way.
Using some - or even all - of these tips you can notably boost your fat burning speed to accelerate your results!
What Is The Best Workout For Fat Burn
When trying to burn fat and maintain (or even get) muscle mass, it is important to keep using heavy weights. Using maximal force recruits every motoric unit and is a good reason for your body not to let go of that hard earned muscle. Healthy nutrition is a corner stone when trying to burn fat. Workouts can boost the effects of a good diet and result in the body of your dreams. These workouts are not extreme bodybuilding and the workouts and can be performed by anyone beginning bodybuilding.
Lactic acid is produced in your muscles in the result of anaerobic glycolysis. This happens when your muscle cells don't get enough oxygen for aerobic glycolysis. Producing a lot of lactic acid acidifies your body which promotes growth hormone release from the anterior pituitary. Growth hormone is one important factor in activating fat burn and this is something that even the top cardiovascular activities don't achieve in weight loss.
If you have a tight schedule (only 3-4 hours or less a week for workouts) you should put all your efforts in producing lactic acid (GH-release), maximizing Excess Post-Exercise Oxygen Consumption (EPOC), and maintain or or gain strenght in order to minimize muscle loss.
You might want to try full body workouts since they have a strong impact on your resting metabolism (and EPOC), but if you prefere a bodypart-split (don't go over a threeway split) workout it is fine also. I won't be writing about strenght exercises since there are so many ways of doing it. Just go heavy, short sets, keep the movements fast and preferrably do just one full body strenght workout a week and use some muscle building supplements to minimize muscle loss and possibly even gain some. You will also need to work on increasing your flexibility to avoid possible injuries related to muscle stiffness.
Lactic Acid Training
When trying to produce maximum lactic acid there are two primary goals:
1. Long time under tension
2. Short resting periods
What this means is you will be doing a lot of long sets with a long rep tempo. I prefer doing circuits but anyway provides the necessary results. Just make sure you are using multi-joint exercises to recruit the maximum amount of muscles for maximal effect and workout until your muscle burn like hell. More muscles results in more lactic acid, which results in more growth hormone which results in more lipolysis.
Choose four exercises: one for the legs, one upper body push, one upper body pull and one core movement. Use a weight which represents a 15RM (The maximum weight you can use for 15 reps of each chosen movement). Circuit your movements with no rest in between sets, just move to the next one. After one full circuit rest for a minute. Do four all out circuits. If your sets decline don't worry, just go as far as you physically can and it is enough. Remember the goal: produce as much as lactic acid as possible, not to look good while doing it. You should be in and out of the gym in 40 minutes or less, including warmups. The result will be a lot of lactic acid, a lot of growth hormone and a very high EPOC.
Do at least one, preferrably two and a maximum of three lactic acid workouts a week for best results. It is a good idea to have some progression, so after two or three weeks, you could try doing five circuits instead of four. Rotate you exercises also. A good workout would be like the one following:
1. Incline bench press
2. Squat
3. Bent over row
4. leg raises
Rest for a minute and repeat the circuit three times. Feel the burn! You might consider adding one abdominal exercise to the routine for some serious stomach shaping effect.
High Intensity Interval Training
Everyone must have heard of it by now. It consits of short high intensity bursts followed by about double the time of a low intensity "burst". You can do it on anything: threadmill, elliptical, exercise bike, running, combine burpees with jogging or walking or skipping rope. Start with a 15 second all out effort, followed by 45 seconds of low intensity with total lenght of ten minutes. That adds up for ten maximal efforts lasting 15 seconds each and 7,5 minutes of low intensity aerobics. As the weeks go by, slowly lenghten the bursts to 20-30 seconds, and stretch the workout to 15-20 minutes. Do a maximum of three HIIT sessions per week.
HIIT has been proven to have a significantly higher EPOC than traditional aerobic exercise consuming the same amount of calories. And it takes a lot shorter time. It is also been shown to increase the enzymes required in lipolysis like none other form of exercise. Vary your HIIT workouts to keep it as challenging as possible and maximize fat burn and you can even get 6 Pack Abs For Girls.
Planning The Exercise Week
First start with the days where you have time to go to the gym. For eg. Monday, wednesday and saturday. Do two LAT workouts, one on monday, one on wednesday. On saturday do you strenght workout, full body is preferrable. If you have SOME time on tuesday thursday and sunday, do your HIIT on those days.
Monday - Full Body LAT (40min)
Tuesday - HIIT (20min)
Wednesday - Full Body LAT (40min)
Thursday - Rest
Friday - Rest
Saturday - Full body Strenght (60min)
Sunday - HIIT (20min)
A total of three (3) hours of work in a week. Anyone should be able to squeeze that in a tight schedule.
Or if you prefer a two way split it will propably take more time also:
Monday - Upper Body LAT
Tuesday - HIIT
Wednesday - Lower Body LAT
Thursday - Rest
Friday - Upper Body Strenght
Saturday - Lower Body Strenght
Sunday - HIIT
Do it any way you want, just keep the HIIT and the LAT in your routine and you will definitely burn that fat and get shredder in no time. Combine it with a low-carb diet and it is like the best way to lose fat. Remember that the diet is the key: no workout routine works without a proper diet.
Lactic acid is produced in your muscles in the result of anaerobic glycolysis. This happens when your muscle cells don't get enough oxygen for aerobic glycolysis. Producing a lot of lactic acid acidifies your body which promotes growth hormone release from the anterior pituitary. Growth hormone is one important factor in activating fat burn and this is something that even the top cardiovascular activities don't achieve in weight loss.
If you have a tight schedule (only 3-4 hours or less a week for workouts) you should put all your efforts in producing lactic acid (GH-release), maximizing Excess Post-Exercise Oxygen Consumption (EPOC), and maintain or or gain strenght in order to minimize muscle loss.
You might want to try full body workouts since they have a strong impact on your resting metabolism (and EPOC), but if you prefere a bodypart-split (don't go over a threeway split) workout it is fine also. I won't be writing about strenght exercises since there are so many ways of doing it. Just go heavy, short sets, keep the movements fast and preferrably do just one full body strenght workout a week and use some muscle building supplements to minimize muscle loss and possibly even gain some. You will also need to work on increasing your flexibility to avoid possible injuries related to muscle stiffness.
Lactic Acid Training
When trying to produce maximum lactic acid there are two primary goals:
1. Long time under tension
2. Short resting periods
What this means is you will be doing a lot of long sets with a long rep tempo. I prefer doing circuits but anyway provides the necessary results. Just make sure you are using multi-joint exercises to recruit the maximum amount of muscles for maximal effect and workout until your muscle burn like hell. More muscles results in more lactic acid, which results in more growth hormone which results in more lipolysis.
Choose four exercises: one for the legs, one upper body push, one upper body pull and one core movement. Use a weight which represents a 15RM (The maximum weight you can use for 15 reps of each chosen movement). Circuit your movements with no rest in between sets, just move to the next one. After one full circuit rest for a minute. Do four all out circuits. If your sets decline don't worry, just go as far as you physically can and it is enough. Remember the goal: produce as much as lactic acid as possible, not to look good while doing it. You should be in and out of the gym in 40 minutes or less, including warmups. The result will be a lot of lactic acid, a lot of growth hormone and a very high EPOC.
Do at least one, preferrably two and a maximum of three lactic acid workouts a week for best results. It is a good idea to have some progression, so after two or three weeks, you could try doing five circuits instead of four. Rotate you exercises also. A good workout would be like the one following:
1. Incline bench press
2. Squat
3. Bent over row
4. leg raises
Rest for a minute and repeat the circuit three times. Feel the burn! You might consider adding one abdominal exercise to the routine for some serious stomach shaping effect.
High Intensity Interval Training
Everyone must have heard of it by now. It consits of short high intensity bursts followed by about double the time of a low intensity "burst". You can do it on anything: threadmill, elliptical, exercise bike, running, combine burpees with jogging or walking or skipping rope. Start with a 15 second all out effort, followed by 45 seconds of low intensity with total lenght of ten minutes. That adds up for ten maximal efforts lasting 15 seconds each and 7,5 minutes of low intensity aerobics. As the weeks go by, slowly lenghten the bursts to 20-30 seconds, and stretch the workout to 15-20 minutes. Do a maximum of three HIIT sessions per week.
HIIT has been proven to have a significantly higher EPOC than traditional aerobic exercise consuming the same amount of calories. And it takes a lot shorter time. It is also been shown to increase the enzymes required in lipolysis like none other form of exercise. Vary your HIIT workouts to keep it as challenging as possible and maximize fat burn and you can even get 6 Pack Abs For Girls.
Planning The Exercise Week
First start with the days where you have time to go to the gym. For eg. Monday, wednesday and saturday. Do two LAT workouts, one on monday, one on wednesday. On saturday do you strenght workout, full body is preferrable. If you have SOME time on tuesday thursday and sunday, do your HIIT on those days.
Monday - Full Body LAT (40min)
Tuesday - HIIT (20min)
Wednesday - Full Body LAT (40min)
Thursday - Rest
Friday - Rest
Saturday - Full body Strenght (60min)
Sunday - HIIT (20min)
A total of three (3) hours of work in a week. Anyone should be able to squeeze that in a tight schedule.
Or if you prefer a two way split it will propably take more time also:
Monday - Upper Body LAT
Tuesday - HIIT
Wednesday - Lower Body LAT
Thursday - Rest
Friday - Upper Body Strenght
Saturday - Lower Body Strenght
Sunday - HIIT
Do it any way you want, just keep the HIIT and the LAT in your routine and you will definitely burn that fat and get shredder in no time. Combine it with a low-carb diet and it is like the best way to lose fat. Remember that the diet is the key: no workout routine works without a proper diet.
How To Change Your Diet To Burn Fat And Build Muscle
I always prefer to make choices that are easy to follow and that have a positive impact on your health. Even though all of the choices aren't directly the best choices to make a dramatique change in your body composition, they will in the long run be good choices due to multiple health benefits. I am against all processed foods, since they aren't in a natural state. Your body is not built to handle food which is full of chemicals and trans-fats. It simply doesn't know what to do with them. This goes as well to the processed carbs (pasta, bread etc.).
There are also quite a few psycholigical aspects in dieting. For e.g: Plan your breakfast the night before. Make it as healthy as possible and somewhat bigger than the meals for the rest of the day. When you eat a super-healthy meal in the morning the rest of the day follows. "You started the day well, why make a mess out of it at lunch". Same thing applies oppositely: If you start out the day with a crappy breakfast it is easy to say "What the hell. I already had a bad breakfast, eating this and this for lunch won't ruin the day anymore... I had a pizza for lunch, I can't make it any worse by having a bad dinner also. I'll continue on the diet tomorrow. Maybe next monday!" A larger breakfast jumpstarts the metabolism. You haven't eaten for many hours during the night, so your body is craving for nutrients, protein and carbohydrates. This is the best time of the day to eat all of those! Make sure the day before that you have decent supplies to make a good breakfast and plan it the night before.
This may look like a very low-carb/ketogenic/carbophobia at a first glance and it may have resemblance to the Atkins Diet Plan, but as you read on you will realize that it is mostly about choosing the right foods at the right time and keeping it as healthy as possible. If you fall of the wagon and hit the buffet, just make sure the next meal is according to these guidelines. Don't throw away the day and start again on monday!
Insulin Sensitivity And Partitioning
Let's talk about insulin resistance first. Simplyfied: the more your body produces insulin over a perioid of time, the more resistant your tissues will be to insulin. What makes your body produce insulin? On the top of the list is sugar, and all kind of simple carbs. They are quickly absorbed and have a high impact on your blood glucose.Next on the list are complex carbs, then proteins and then fats. Carbs that have a lot of dietary fiber are digested slower so they have a lower impact. Carbs consumed with protein have a lower impact, as do protein consumed with fat and carbs consumed with protein, fat and a lot of dietary fiber. Insulin resistance is the main reason for type 2 diabetes. What this means is your body can not transport the blood sugar efficently inside the cells which results in chronically elevated blood sugar levels. In type 2 diabetes there is insulin production still present but its effect on the tissues has diminished. If you already have diabetes or think that you might have some of the symptoms including constant urinations, drowsiness and constant thirst, you might want to try some diabetes medical supplies to either help you with your insulin resistance or with your diabetes.
The combination of the rising blood glucose and a few hormones your intestins produce while digesting result in your pancreas producing more insulin. When blood sugar is going to below-normal levels, your pancreas starts to produce glucagon. Glucagon releases liver glycogen (which is a storing form of glucose) in to the bloodstream and raises the blood glucose. When liver glucose is starting to deplete, lipolysis (releasing your bodys fat) aka fat burn is activated by a number of hormones such as adrenaline and noradrenaline. Liver glycogen is more efficently replenished when depleted.
Muscle tissue also has glycogen stores but they aren't used to raise the blood glucose, they are intended for the use of the muscle. When muscle glycogen is low/depleted its glycogen has a tendency to be replenished more easily. Post workout is the best time to replenish muscle glycogen, since the muscle glycogen is depleted and insulin sensitivity is at its highest. Also if no carbs are ingested after workout, muscle cells start to break down its own protein into glucose to fill clycogen stores in an event called gluconeogenesis.
How can we use this information? Liver and muscle glycogen are replenished easily when depleted. Insulin sensitivity is at its highest after workout. So what is partitioning all about? Forcing the extra calories and carbohydrates in the muscle tissue instead of adipose tissue. Only eat carbs when glycogen is depleted and insulin sensiticity is high - post workout. You might want to start searching for no carb recipes to keep your low carb foods as tasty as possible. Liver glycogen also depletes during the night when you are fasting for a long time. Fructose is efficent in filling the liver glycogen, since it cannot be used by any other part of your body as energy. So after a while dieting a few fruits in the morning is a good idea. This will really help you in knowing how to loose love handles fast.
Good Fats
You have propably heard enough of the good fats and that omega-3 basically helps with everything. So I won't write too much. When people talk about "the good fats" they forget that versatility is important. All fats (except trans-fats) have a purpose in your body. Saturated fats and cholesterol are used to build hormones in the body. Omega-3 fats are anti-inflammatory and also promote insulin sensitivity which is very important if you have any of the symptoms of diabetes. Dairy fat contains CLA which has a lot of studies on helping fatloss and even support anabolism. What this means is that you should eat fat from all sources: Dairy, red meat, fish, peanuts, vegetable oils. The best source for saturated fats in my opinion is coconut oil. I use it for all cooking. Unsaturated fats shouldn't be used for cooking purposes since they have a tendency to oxidate when heated. So basically it destroys the unsaturated fats. When dieting you should focus on getting enough omega-3-fatty acids, since it has an significant impact promoting insulin sensitivity. 2-4g of EPA and DHA combined should be a good starting point. Supplementation might be necessary. Unsaturated fats have been showd to be more readily used to heat the body. So by having most of your fat from unsaturated sources, more of the energy ingested will be burnt to heat.
Proteins
Everybody seems to have an opinion on how much protein one should be eating. There are a lot of guidelines and if you have found a good amount for you, you should stick with that. Basically no-one should be eating less than 150g protein when dieting. When carbs are low and calories are below maintenance, your body will break some protein in to glucose. Somewhat over 100g of carboydrates are needed by the brain if not in ketosis, and that part will be taken out of proteins if carbs are not available. So if you aren't eating enough protein, you will lose muscle tissue.
A good starting point for protein intake is 1g per pound of bodyweight per day, but never under 150g. Many people go higher to 2-3g per pound and get good results with it. Although there is no scientific data supporting such a high protein intake, many people seem to benefit from it.
Divide your protein intake evenly during the day with the exeption of eating a bit more in the morning, after workout and before you go to sleep. Use quality protein sources such as red meat, chicken, eggs, whey, dairy and everything which has a lot of BCAA especially leucine. You can even use a leucine supplement throughout the day.
Good Carbohydrates
I talked before about processed foods, and this is the part where it really shows. Good carbohydrates are not pasta and bread. Good carbs are filled with nutrients as well as fiber and some also protein so they won't have such a high impact on blood glucose: The faster it goes up, the faster it comes down.
When starting the diet you should stick to GREEN vegetables for the first two weeks to get your body adapted in burning its fat for its main energy source, instead of the blood glucose and muscle and liver glycogen. Green vegetables have a very low carbs ratio. Usually maximum of 5g/100g and they are loaded with fiber which will lower your cholesterol and help your digestive system. You can't eat too much of them.
After two weeks of having only green vegetables as carbs you might have already lost about 2-4lbs. Your muscle tissue has better insulin sensitivity hence it will absorb the ingested carbohydrates more easily. This is what partitioning is all about: Driving the extra calories/carbohydrates to the muscle tissue instead of the adipose tissue. You can start having some fruits (2-3 servings daily). Remember while fruit carbs are composed mainly from glucose and some fructose, they are still the healthy choice because of the vitamins and antioxidants.
After 3-4 weeks more dieting you can start adding some quality carbs to your diet. You should be about 6-10lbs lighter than when you started. You have already burnt a decent amount of fat, so adding some carbs won't hurt. Your muscles have a higher insulin sensitivity, so eating some carbs will only feed the muscles. This is why lean individuals do not get fat as easy as fatter individuals. Although keep the carbs only post-workout and in the morning, when insulin sensitivity is at its highest. Good carb sources for e.g. quinoa and lentil which are high in protein, fiber and minerals.
Building The Daily Diet
You should have some idea what is coming if you read the text above. But now I will make it simple. Consume 4-5 meals per day. Protein divided evenly on all meals with some extra in the morning, after workout, and before you go to sleep. Eat vegetables on all the meals! If you can't do this, then having one meal without the veggies is still acceptable. So if you are looking for a new diet plan, here comes!
Weeks 1-2:
You should only focuse on making the right choices. You might feel some discomfort, have some headaches and digestive problems, but they are all going to disappear after a few days if you stick with it. If you choose to eat something that isn't on the menu, you will only prolong the discomfort.
What you should be eating right now?
1. Green vegetables on all the meals of the day. And if you get cravings for sweets, try to fulfill them with the veggies :)
2. Have some protein rich food at all meals (meat, poultry, fish...)
3. Eat a lot of fat. Fatty foods and oils. This helps your body to make the switch in metabolism. If you go just low carb and low fat, your body will become very efficent at using protein for energy. Nuts are a good choice here.
Weeks 3-?
This is basically where the dieting kicks in. You should have lost a significant amount of weight, since the foods you have been eating also suppress appetite, so you are most likely eating below maintenance calories. Now it is time to do some calculations. They are necessary at the beginning, and when you learn to do this, it will get a lot easier.
1. Carbohydrate intake should be set to below 80g for the day. This should be coming from vegetables and some fruits in the morning.
2. Protein intake to 1-1.5g per pound of bodyweught. So if you are at 150lb, 150g per day is enough. Divide this to 5 meals and you have roughly 30g per meal.
3. Fat intake should be set to roughly 0,75g per pound of bodyweight. So with every meal this will be about 23g of fat if you are 150lb. If at some point you feel that you are not progressing, cut off some daily fat to lower your caloric intake.
4. Always have a post workout drink after exercise, which contains some carbs and proteins.
5. Still eat the veggies at all meals :)
Once a week you can have a pre-planned carbohydrate loading post-workout. Only post-workout. Which basically means that for five hours after hitting the gym you can eat carbohydrates as much as you like :) But remember to keep it healthy and not eat until you explode.
Weeks ?-and on
Now you are satisfied with your looks and decide to start eating more normally. Try adding about 20g carbs every two weeks for your breakfast, and 20g carbs post workout. This will prevent you from regaining fat quickly. When you feel like you are starting to gain fat, remove 20g carbs. Make adjustments slowly so you can see what doesn't work for you. You might even try out some diet pills fat burners to make your project faster.
Hopefully this was helpful. I didn't provide a list of foods to eat, since I don't want to limit your choices. As long as it is concidered healthy and isn't too processed it is ok! And please experiment with food. Eat those veggies that you always hated, because you will develop a new taste while dieting. You start to like everything that is healthy and dislike unhealthy stuff.
This is not professional advice. IF you intend to carry out any of the advice given in this article you should consult your physician first.
There are also quite a few psycholigical aspects in dieting. For e.g: Plan your breakfast the night before. Make it as healthy as possible and somewhat bigger than the meals for the rest of the day. When you eat a super-healthy meal in the morning the rest of the day follows. "You started the day well, why make a mess out of it at lunch". Same thing applies oppositely: If you start out the day with a crappy breakfast it is easy to say "What the hell. I already had a bad breakfast, eating this and this for lunch won't ruin the day anymore... I had a pizza for lunch, I can't make it any worse by having a bad dinner also. I'll continue on the diet tomorrow. Maybe next monday!" A larger breakfast jumpstarts the metabolism. You haven't eaten for many hours during the night, so your body is craving for nutrients, protein and carbohydrates. This is the best time of the day to eat all of those! Make sure the day before that you have decent supplies to make a good breakfast and plan it the night before.
This may look like a very low-carb/ketogenic/carbophobia at a first glance and it may have resemblance to the Atkins Diet Plan, but as you read on you will realize that it is mostly about choosing the right foods at the right time and keeping it as healthy as possible. If you fall of the wagon and hit the buffet, just make sure the next meal is according to these guidelines. Don't throw away the day and start again on monday!
Insulin Sensitivity And Partitioning
Let's talk about insulin resistance first. Simplyfied: the more your body produces insulin over a perioid of time, the more resistant your tissues will be to insulin. What makes your body produce insulin? On the top of the list is sugar, and all kind of simple carbs. They are quickly absorbed and have a high impact on your blood glucose.Next on the list are complex carbs, then proteins and then fats. Carbs that have a lot of dietary fiber are digested slower so they have a lower impact. Carbs consumed with protein have a lower impact, as do protein consumed with fat and carbs consumed with protein, fat and a lot of dietary fiber. Insulin resistance is the main reason for type 2 diabetes. What this means is your body can not transport the blood sugar efficently inside the cells which results in chronically elevated blood sugar levels. In type 2 diabetes there is insulin production still present but its effect on the tissues has diminished. If you already have diabetes or think that you might have some of the symptoms including constant urinations, drowsiness and constant thirst, you might want to try some diabetes medical supplies to either help you with your insulin resistance or with your diabetes.
The combination of the rising blood glucose and a few hormones your intestins produce while digesting result in your pancreas producing more insulin. When blood sugar is going to below-normal levels, your pancreas starts to produce glucagon. Glucagon releases liver glycogen (which is a storing form of glucose) in to the bloodstream and raises the blood glucose. When liver glucose is starting to deplete, lipolysis (releasing your bodys fat) aka fat burn is activated by a number of hormones such as adrenaline and noradrenaline. Liver glycogen is more efficently replenished when depleted.
Muscle tissue also has glycogen stores but they aren't used to raise the blood glucose, they are intended for the use of the muscle. When muscle glycogen is low/depleted its glycogen has a tendency to be replenished more easily. Post workout is the best time to replenish muscle glycogen, since the muscle glycogen is depleted and insulin sensitivity is at its highest. Also if no carbs are ingested after workout, muscle cells start to break down its own protein into glucose to fill clycogen stores in an event called gluconeogenesis.
How can we use this information? Liver and muscle glycogen are replenished easily when depleted. Insulin sensitivity is at its highest after workout. So what is partitioning all about? Forcing the extra calories and carbohydrates in the muscle tissue instead of adipose tissue. Only eat carbs when glycogen is depleted and insulin sensiticity is high - post workout. You might want to start searching for no carb recipes to keep your low carb foods as tasty as possible. Liver glycogen also depletes during the night when you are fasting for a long time. Fructose is efficent in filling the liver glycogen, since it cannot be used by any other part of your body as energy. So after a while dieting a few fruits in the morning is a good idea. This will really help you in knowing how to loose love handles fast.
Good Fats
You have propably heard enough of the good fats and that omega-3 basically helps with everything. So I won't write too much. When people talk about "the good fats" they forget that versatility is important. All fats (except trans-fats) have a purpose in your body. Saturated fats and cholesterol are used to build hormones in the body. Omega-3 fats are anti-inflammatory and also promote insulin sensitivity which is very important if you have any of the symptoms of diabetes. Dairy fat contains CLA which has a lot of studies on helping fatloss and even support anabolism. What this means is that you should eat fat from all sources: Dairy, red meat, fish, peanuts, vegetable oils. The best source for saturated fats in my opinion is coconut oil. I use it for all cooking. Unsaturated fats shouldn't be used for cooking purposes since they have a tendency to oxidate when heated. So basically it destroys the unsaturated fats. When dieting you should focus on getting enough omega-3-fatty acids, since it has an significant impact promoting insulin sensitivity. 2-4g of EPA and DHA combined should be a good starting point. Supplementation might be necessary. Unsaturated fats have been showd to be more readily used to heat the body. So by having most of your fat from unsaturated sources, more of the energy ingested will be burnt to heat.
Proteins
Everybody seems to have an opinion on how much protein one should be eating. There are a lot of guidelines and if you have found a good amount for you, you should stick with that. Basically no-one should be eating less than 150g protein when dieting. When carbs are low and calories are below maintenance, your body will break some protein in to glucose. Somewhat over 100g of carboydrates are needed by the brain if not in ketosis, and that part will be taken out of proteins if carbs are not available. So if you aren't eating enough protein, you will lose muscle tissue.
A good starting point for protein intake is 1g per pound of bodyweight per day, but never under 150g. Many people go higher to 2-3g per pound and get good results with it. Although there is no scientific data supporting such a high protein intake, many people seem to benefit from it.
Divide your protein intake evenly during the day with the exeption of eating a bit more in the morning, after workout and before you go to sleep. Use quality protein sources such as red meat, chicken, eggs, whey, dairy and everything which has a lot of BCAA especially leucine. You can even use a leucine supplement throughout the day.
Good Carbohydrates
I talked before about processed foods, and this is the part where it really shows. Good carbohydrates are not pasta and bread. Good carbs are filled with nutrients as well as fiber and some also protein so they won't have such a high impact on blood glucose: The faster it goes up, the faster it comes down.
When starting the diet you should stick to GREEN vegetables for the first two weeks to get your body adapted in burning its fat for its main energy source, instead of the blood glucose and muscle and liver glycogen. Green vegetables have a very low carbs ratio. Usually maximum of 5g/100g and they are loaded with fiber which will lower your cholesterol and help your digestive system. You can't eat too much of them.
After two weeks of having only green vegetables as carbs you might have already lost about 2-4lbs. Your muscle tissue has better insulin sensitivity hence it will absorb the ingested carbohydrates more easily. This is what partitioning is all about: Driving the extra calories/carbohydrates to the muscle tissue instead of the adipose tissue. You can start having some fruits (2-3 servings daily). Remember while fruit carbs are composed mainly from glucose and some fructose, they are still the healthy choice because of the vitamins and antioxidants.
After 3-4 weeks more dieting you can start adding some quality carbs to your diet. You should be about 6-10lbs lighter than when you started. You have already burnt a decent amount of fat, so adding some carbs won't hurt. Your muscles have a higher insulin sensitivity, so eating some carbs will only feed the muscles. This is why lean individuals do not get fat as easy as fatter individuals. Although keep the carbs only post-workout and in the morning, when insulin sensitivity is at its highest. Good carb sources for e.g. quinoa and lentil which are high in protein, fiber and minerals.
Building The Daily Diet
You should have some idea what is coming if you read the text above. But now I will make it simple. Consume 4-5 meals per day. Protein divided evenly on all meals with some extra in the morning, after workout, and before you go to sleep. Eat vegetables on all the meals! If you can't do this, then having one meal without the veggies is still acceptable. So if you are looking for a new diet plan, here comes!
Weeks 1-2:
You should only focuse on making the right choices. You might feel some discomfort, have some headaches and digestive problems, but they are all going to disappear after a few days if you stick with it. If you choose to eat something that isn't on the menu, you will only prolong the discomfort.
What you should be eating right now?
1. Green vegetables on all the meals of the day. And if you get cravings for sweets, try to fulfill them with the veggies :)
2. Have some protein rich food at all meals (meat, poultry, fish...)
3. Eat a lot of fat. Fatty foods and oils. This helps your body to make the switch in metabolism. If you go just low carb and low fat, your body will become very efficent at using protein for energy. Nuts are a good choice here.
Weeks 3-?
This is basically where the dieting kicks in. You should have lost a significant amount of weight, since the foods you have been eating also suppress appetite, so you are most likely eating below maintenance calories. Now it is time to do some calculations. They are necessary at the beginning, and when you learn to do this, it will get a lot easier.
1. Carbohydrate intake should be set to below 80g for the day. This should be coming from vegetables and some fruits in the morning.
2. Protein intake to 1-1.5g per pound of bodyweught. So if you are at 150lb, 150g per day is enough. Divide this to 5 meals and you have roughly 30g per meal.
3. Fat intake should be set to roughly 0,75g per pound of bodyweight. So with every meal this will be about 23g of fat if you are 150lb. If at some point you feel that you are not progressing, cut off some daily fat to lower your caloric intake.
4. Always have a post workout drink after exercise, which contains some carbs and proteins.
5. Still eat the veggies at all meals :)
Once a week you can have a pre-planned carbohydrate loading post-workout. Only post-workout. Which basically means that for five hours after hitting the gym you can eat carbohydrates as much as you like :) But remember to keep it healthy and not eat until you explode.
Weeks ?-and on
Now you are satisfied with your looks and decide to start eating more normally. Try adding about 20g carbs every two weeks for your breakfast, and 20g carbs post workout. This will prevent you from regaining fat quickly. When you feel like you are starting to gain fat, remove 20g carbs. Make adjustments slowly so you can see what doesn't work for you. You might even try out some diet pills fat burners to make your project faster.
Hopefully this was helpful. I didn't provide a list of foods to eat, since I don't want to limit your choices. As long as it is concidered healthy and isn't too processed it is ok! And please experiment with food. Eat those veggies that you always hated, because you will develop a new taste while dieting. You start to like everything that is healthy and dislike unhealthy stuff.
This is not professional advice. IF you intend to carry out any of the advice given in this article you should consult your physician first.
Privacy Policy
Privacy Policy for http://burnfatgetmuscle.blogspot.com/
If you require any more information or have any questions about our privacy policy, please feel free to contact us by email at burnthat@gmail.com.
At http://burnfatgetmuscle.blogspot.com/, the privacy of our visitors is of extreme importance to us. This privacy policy document outlines the types of personal information is received and collected by http://burnfatgetmuscle.blogspot.com/ and how it is used.
Log Files
Like many other Web sites, http://burnfatgetmuscle.blogspot.com/ makes use of log files. The information inside the log files includes internet protocol ( IP ) addresses, type of browser, Internet Service Provider ( ISP ), date/time stamp, referring/exit pages, and number of clicks to analyze trends, administer the site, track user’s movement around the site, and gather demographic information. IP addresses, and other such information are not linked to any information that is personally identifiable.
Cookies and Web Beacons
http://burnfatgetmuscle.blogspot.com/ does use cookies to store information about visitors preferences, record user-specific information on which pages the user access or visit, customize Web page content based on visitors browser type or other information that the visitor sends via their browser.
DoubleClick DART Cookie
.:: Google, as a third party vendor, uses cookies to serve ads on http://burnfatgetmuscle.blogspot.com/.
.:: Google's use of the DART cookie enables it to serve ads to users based on their visit to http://burnfatgetmuscle.blogspot.com/ and other sites on the Internet.
.:: Users may opt out of the use of the DART cookie by visiting the Google ad and content network privacy policy at the following URL - http://www.google.com/privacy_ads.html
Some of our advertising partners may use cookies and web beacons on our site. Our advertising partners include ....
Google Adsense
These third-party ad servers or ad networks use technology to the advertisements and links that appear on http://burnfatgetmuscle.blogspot.com/ send directly to your browsers. They automatically receive your IP address when this occurs. Other technologies ( such as cookies, JavaScript, or Web Beacons ) may also be used by the third-party ad networks to measure the effectiveness of their advertisements and / or to personalize the advertising content that you see.
http://burnfatgetmuscle.blogspot.com/ has no access to or control over these cookies that are used by third-party advertisers.
You should consult the respective privacy policies of these third-party ad servers for more detailed information on their practices as well as for instructions about how to opt-out of certain practices. http://burnfatgetmuscle.blogspot.com/'s privacy policy does not apply to, and we cannot control the activities of, such other advertisers or web sites.
If you wish to disable cookies, you may do so through your individual browser options. More detailed information about cookie management with specific web browsers can be found at the browsers' respective websites.
If you require any more information or have any questions about our privacy policy, please feel free to contact us by email at burnthat@gmail.com.
At http://burnfatgetmuscle.blogspot.com/, the privacy of our visitors is of extreme importance to us. This privacy policy document outlines the types of personal information is received and collected by http://burnfatgetmuscle.blogspot.com/ and how it is used.
Log Files
Like many other Web sites, http://burnfatgetmuscle.blogspot.com/ makes use of log files. The information inside the log files includes internet protocol ( IP ) addresses, type of browser, Internet Service Provider ( ISP ), date/time stamp, referring/exit pages, and number of clicks to analyze trends, administer the site, track user’s movement around the site, and gather demographic information. IP addresses, and other such information are not linked to any information that is personally identifiable.
Cookies and Web Beacons
http://burnfatgetmuscle.blogspot.com/ does use cookies to store information about visitors preferences, record user-specific information on which pages the user access or visit, customize Web page content based on visitors browser type or other information that the visitor sends via their browser.
DoubleClick DART Cookie
.:: Google, as a third party vendor, uses cookies to serve ads on http://burnfatgetmuscle.blogspot.com/.
.:: Google's use of the DART cookie enables it to serve ads to users based on their visit to http://burnfatgetmuscle.blogspot.com/ and other sites on the Internet.
.:: Users may opt out of the use of the DART cookie by visiting the Google ad and content network privacy policy at the following URL - http://www.google.com/privacy_ads.html
Some of our advertising partners may use cookies and web beacons on our site. Our advertising partners include ....
Google Adsense
These third-party ad servers or ad networks use technology to the advertisements and links that appear on http://burnfatgetmuscle.blogspot.com/ send directly to your browsers. They automatically receive your IP address when this occurs. Other technologies ( such as cookies, JavaScript, or Web Beacons ) may also be used by the third-party ad networks to measure the effectiveness of their advertisements and / or to personalize the advertising content that you see.
http://burnfatgetmuscle.blogspot.com/ has no access to or control over these cookies that are used by third-party advertisers.
You should consult the respective privacy policies of these third-party ad servers for more detailed information on their practices as well as for instructions about how to opt-out of certain practices. http://burnfatgetmuscle.blogspot.com/'s privacy policy does not apply to, and we cannot control the activities of, such other advertisers or web sites.
If you wish to disable cookies, you may do so through your individual browser options. More detailed information about cookie management with specific web browsers can be found at the browsers' respective websites.
Burn Fat And Get Muscle: Part 1 - Introduction
If you are reading this you might be in a very typical situation: you have been going to the gym but never really saw the results and are confused on what to do to get where you want to be. I will be writing a (at least) three part article on getting in shape and how to burn fat for any occasion (e.g. summer break). It will take you some time and motivation but it WILL also get the results you want. When I say it will take you time, I don't mean it will take you endless hours in the gym, and eating just vegetables all day. Even though some effort is required my plan is fundamentally designed for a full time worker AND part time student and she really had/has only 3-4 hours a week for all the workouts. This isn't some trend diet but something I have been working on during years of self educating, reading articles from health care professionals, bodybuilders and physique transformation professionals. It isn't just some gimmick, but something that is scientifically proven and based on studies.
Firts I want to emphasize that even though you think you want to lose weight, what you really mean is lose fat. Weight loss sums up from a few things: Fat burn and LBM (Lean Body Mass) loss. LBM is basically everything in your body that isn't adipose tissue: Muscle tissue, organs, bones, connective tissues etc. Everytime you drop weight you lose LBM and fat. My plan works on making most of the drop from fat and the least from LBM. There is also a slight chance that you get muscle while burning, and the chances get bigger if you haven't worked out in a while. If you only think about losing weight at the cost of LBM, your appearance won't have a radical change and your bodyfat% (bf%) is not going to drop like it should. You won't feel like you burnt the fat and got tighter. You will only get smaller and still look fat and "hangy".
The pillar of fatburn is always the diet. No matter how much you exercise and how intensily, it will never make up for a poor diet. Now there are many differences between eating like an orthorexic and making right choices. At the beginning you should only take notice on what foods you choose to eat. Take notice on the QUALITY of foods. When you develop a sense in choosing the right foods, everything will follow. When your body is well nutrished, your natural appetite will work as it is supposed to and you will not get those cravings for the donuts! I don't simply aim for a body transforming diet, but also a healthy diet. It is based mainly on working on ones insulin resistance, appetite, and nutrition partitioning, combined with a handful of daily healthy choices. It will drive you away from type 2 diabetes, atheroschlerosis and other vascular and metabolic problems.
After developing a sense for healthy eating you already lost 4-6 pounds, it is time to take notice on the QUANTITY. I don't want you to be counting calories but developing a sense of how much you should eat different types of foods. This will also serve you on the long run, and help you not gain back the fat after you stop the fatburn diet.
Workouts should be started the very first day you decide to start getting in shape. What do you start with will depend on your current level and your schedule. If you have a month to get in shape, you need to be doing a lot of things fast. If there is still 3-4 months before that wedding or even summer break, you can start out a little bit easier. I will help you to make right decisions in choosing what you do for your goals and drive you towards the physique of your dreams instead away from it. I do expect that you have some exercise background in the gym and some basic knowledge about macronutrients.
Firts I want to emphasize that even though you think you want to lose weight, what you really mean is lose fat. Weight loss sums up from a few things: Fat burn and LBM (Lean Body Mass) loss. LBM is basically everything in your body that isn't adipose tissue: Muscle tissue, organs, bones, connective tissues etc. Everytime you drop weight you lose LBM and fat. My plan works on making most of the drop from fat and the least from LBM. There is also a slight chance that you get muscle while burning, and the chances get bigger if you haven't worked out in a while. If you only think about losing weight at the cost of LBM, your appearance won't have a radical change and your bodyfat% (bf%) is not going to drop like it should. You won't feel like you burnt the fat and got tighter. You will only get smaller and still look fat and "hangy".
The pillar of fatburn is always the diet. No matter how much you exercise and how intensily, it will never make up for a poor diet. Now there are many differences between eating like an orthorexic and making right choices. At the beginning you should only take notice on what foods you choose to eat. Take notice on the QUALITY of foods. When you develop a sense in choosing the right foods, everything will follow. When your body is well nutrished, your natural appetite will work as it is supposed to and you will not get those cravings for the donuts! I don't simply aim for a body transforming diet, but also a healthy diet. It is based mainly on working on ones insulin resistance, appetite, and nutrition partitioning, combined with a handful of daily healthy choices. It will drive you away from type 2 diabetes, atheroschlerosis and other vascular and metabolic problems.
After developing a sense for healthy eating you already lost 4-6 pounds, it is time to take notice on the QUANTITY. I don't want you to be counting calories but developing a sense of how much you should eat different types of foods. This will also serve you on the long run, and help you not gain back the fat after you stop the fatburn diet.
Workouts should be started the very first day you decide to start getting in shape. What do you start with will depend on your current level and your schedule. If you have a month to get in shape, you need to be doing a lot of things fast. If there is still 3-4 months before that wedding or even summer break, you can start out a little bit easier. I will help you to make right decisions in choosing what you do for your goals and drive you towards the physique of your dreams instead away from it. I do expect that you have some exercise background in the gym and some basic knowledge about macronutrients.
How To Burn Fat And Get Muscle?
Are you in a situation where you just aren't happy with your body image and are willing to find out how to lose weight fast? There are many ways to change the way how you look through diet and excercise but they all seem to hover around a few basic ideas and are fundamentally the same programs disguised. These are the programs that work. Then there are programs that promise you to change your appearance completely in a week. They are based on some new found secret that they are willing to sell you for a "special-price" and a "limited time".
Let's get back to the stuff that works and forget about the "trick your body in to losing 50 pounds in two weeks". The human body has mechanisms that makes it survive. Your bodyfat serves a purpose. It is meant to be used a backup energy store when you don't get food. Today, people are able to get their hands on food every day and even (too) many times a day, so we basically don't need to use our fat storages. The problem is that our bodies haven't evolved to this constant overfeeding and they still use the old formula "store it, you will need it later" for the extra calories. Every working fatburn program is based on eating less energy than your body is using. If they tell you otherwise, they are full of it. How do they achieve this may differ, but everything is based on the same concept. Most of the best techniques look a lot alike. Why is this? Because that is the stuff that is working. There are many exercise benefits besides just looking good. You will also become much healthier and have more energy!
Every successful personal trainer or nutritionist will try to alter your diet to a healthy diet. As healthy as possible. This isn't always necessary to get good results in transforming your body. But they have noticed that if you can get someone to eat as healthy as possible, they are more commited to their goals. Changing your body composition is a good goal, but is you are certain that you will live a longer and a healthier life you will more likely take the advice. When you have followed healhty eating habits for a few weeks, you will automatically lose weight and start feeling healthier, so you will want to keep on doing what you are doing. When you eat as healthy as possible, your body is getting all of the nutrients and vitamins and minerals it needs so you will lose all the cravings, and it will be much easier to eat less and burn fat,.
When you are following a healthy diet it is easy to proceed to the next steps. Every personal trainer who knows anything about body transforming will get you to the gym doing resistance training as fast as possible, Resistance training has multiple positive effects on your body metabolism which make you burn the fat quickly. Also getting some muscle mass will make a dramatic difference in the way you look. There are exercise methods which are best to gain muscle, methods that make you burn fat like a machine, and methods that help in both of those areas.
Let's get back to the stuff that works and forget about the "trick your body in to losing 50 pounds in two weeks". The human body has mechanisms that makes it survive. Your bodyfat serves a purpose. It is meant to be used a backup energy store when you don't get food. Today, people are able to get their hands on food every day and even (too) many times a day, so we basically don't need to use our fat storages. The problem is that our bodies haven't evolved to this constant overfeeding and they still use the old formula "store it, you will need it later" for the extra calories. Every working fatburn program is based on eating less energy than your body is using. If they tell you otherwise, they are full of it. How do they achieve this may differ, but everything is based on the same concept. Most of the best techniques look a lot alike. Why is this? Because that is the stuff that is working. There are many exercise benefits besides just looking good. You will also become much healthier and have more energy!
Every successful personal trainer or nutritionist will try to alter your diet to a healthy diet. As healthy as possible. This isn't always necessary to get good results in transforming your body. But they have noticed that if you can get someone to eat as healthy as possible, they are more commited to their goals. Changing your body composition is a good goal, but is you are certain that you will live a longer and a healthier life you will more likely take the advice. When you have followed healhty eating habits for a few weeks, you will automatically lose weight and start feeling healthier, so you will want to keep on doing what you are doing. When you eat as healthy as possible, your body is getting all of the nutrients and vitamins and minerals it needs so you will lose all the cravings, and it will be much easier to eat less and burn fat,.
When you are following a healthy diet it is easy to proceed to the next steps. Every personal trainer who knows anything about body transforming will get you to the gym doing resistance training as fast as possible, Resistance training has multiple positive effects on your body metabolism which make you burn the fat quickly. Also getting some muscle mass will make a dramatic difference in the way you look. There are exercise methods which are best to gain muscle, methods that make you burn fat like a machine, and methods that help in both of those areas.
Subscribe to:
Posts (Atom)