11 Ways To Keep Your
Metabolism working even when your not!
A daily Regime for
and By Iliane Lewis this may help you
too!
1.
Eat
Fewer calories than your body is used to but make sure you choose what you
eat wisely, also eating every 2-3 hours is a must to keep that bad fat burning
2.
Eating
fewer carbs is known to burn fat as well (fact: since carbs kick up insulin, a
hormone that inhibits fat breakdown and drives fat storage. Eat fewer carbs and
insulin levels tend to moderate, leading to fat loss.)
*Note*
Foods not to eat while trying to reach
your desired goal
These carbs include white
bread, most cold cereals, any sweets, rice cakes, white rice and white
potatoes. Conversely, slow-digesting carbs (found in whole-grain breads,
oatmeal, sweet potatoes and legumes) don't cause much of an insulin rise, so
these should make up the vast majority of your carb consumption.
3.
Your
intake should always be 100% whole wheat, not white. At all times during the day, in fact, choose
whole-grain foods over refined ones, the only exception being immediately after
a workout, when fast-digesting carbs reign supreme for boosting insulin and
replenishing muscle glycogen stores Keep carbs to less than 2 grams per pound
of bodyweight per day.
4.
Stress
Protein! Protein,
on the other hand, not only adds to your muscle - key in boosting the
metabolism - but actually increases your metabolism more directly. The body
burns more calories processing protein than it burns to process carbs or fat,
known as the thermic effect of food. That's the main reason diets that include
a lot of protein result in greater fat loss than low-protein diets, even when
both diets contain the same amount of calories.
*Note*
Foods to Feast On To
aide in fat burning
Eat at least 1 gram of protein per
pound of bodyweight every day. Your major protein sources should be lean meats
(chicken, steak, turkey breast, tuna), egg whites (the yolks contain the fat,
so discard most of them when you're trying to lose fat), protein powder (whey
or casein) and low-fat cottage cheese. As for fat, limit it to 20%-30% of your
total daily caloric intake.
5.
Eating Carbs by themselves? No
Bueno! According to muscle& fitness.com “when attempting to lose body
fat, insulin control is crucial. The total amount of insulin released by the
body isn't related to just how many carbohydrates you eat but how fast those
carbs are digested. Refined carbs digest quickly, raising insulin levels
substantially, which is why you should avoid them. But if you do happen to eat,
say, a bowl of cold cereal (typically a fast-digesting carb), you can still
take measures to ensure those carbs digest more slowly. This will cause less
insulin to be released and therefore have less of an impact on your ability to
burn fat.”
*Note*
“One way to slow digestion is to eat
carbs with protein and small amounts of fat. Never eat carbs alone. Accompany
that bowl of cereal, for example, with scrambled egg whites or cottage cheese.
Alternatively, you could eat plenty of vegetables, such as broccoli,
cauliflower, green beans and green salads, with your meals. These foods
actually slow the breakdown and digestion rate of all carbohydrates.”
6.
The Importance of Timing! Eating
before 6pm and no carbs before bed ( According to M&F.com ) “Once again, it's about
hormones. At night your insulin sensitivity decreases, meaning your body must
release more insulin than usual to put any carbohydrates you eat at night to
use in the body. And by now you know that higher insulin levels can decrease
fat-burning and enhance fat storage. In addition, the body naturally produces a
fat-liberating hormone called growth hormone (GH) within the initial 90 minutes
of sleep.”
*Note*
Don't eat anything about three hours before bed. A better
option is to eat only protein meals the final four hours before bed, with one
protein meal immediately before bedtime that includes only protein, such as casein
shake or a Nutritious Smoothie ( My Suggestion Bolt House or Naked Juices) ,
low-fat cottage cheese or chicken breast. You can, however, eat a small serving
of vegetables here if you wish.
7.
Who says
eating a lot can’t be healthy! (According to M&F.com)” Every time
you eat, the body's calorie-burning engine, also known as metabolism, slightly
increases. This is especially true for meals that contain protein. So if you
eat six times a day, you'll experience six metabolic surges a day, rather than
just four if you eat only four times a day. And, of course, eating seven or
eight times per day would be even better than six. This is one way to lean out
without having to drastically reduce calories. Frequent feedings tend to
increase the chance that what you eat will make its way into muscle tissue
rather than being packed away as body fat”.
*Note*
Prioritize
Post Work out Meals
Consume 30-40 grams of protein
powder such as whey powder and casein along with 60-80 grams of fast-digesting
carbs (a large baked potato, 4-5 slices of white bread or a large sports drink
such as Gatorade) as soon as possible within an hour after training.
8.
Fast Carbs before work out? NOOOO!!!! Fifteen to 30
minutes (or less) before training, consume 20 grams of protein powder in a whey
shake or other protein powder source and 30-40 grams of carbohydrates to help
you train hard all the way through your workout. Stick with slow-digesting
carbs here, such as oat bran, oatmeal, rye or whole-wheat bread, fruit or sweet
potatoes. On no workout days, eat that meal as a snack and drop your post
workout feeding
9.
Empty The Fat Storage Aka Glycogen Stores: One way to kick-start the fat-burning process is to go extremely low-carb
on two consecutive days every couple of weeks. This ensures that you tap into
your glycogen stores for fuel, which signals the body to burn more fat. How to
do this is simple so pay attention! Limit your total carbs on two consecutive
days every two weeks or so to less than 100 grams per day. This will require
you to know how many grams of carbohydrates are in the foods you eat and have
the discipline to be very strict on your intake. Your diligence will be
rewarded with a noticeable difference in body fat. After two days, you can
return to a more normal, though not excessive, carb intake.
10.
Stay
Active! Sweat like you’re taking a shower! Being the Big Voluptuous female
being healthy was never on the agenda for me until I became unhappy about Me! Once
I started going back to the Gym I noticed that a difference in the way I worked
out with the help of a trainer as opposed to just me being there on my own… My
work out coach Dan Put me on a 30 minute Circuit run which is cardio mixed with
muscle sculpting and toning how it works for me is simple 2 minutes of cardio
then straight into resistance training with (the Band, elliptical, Ab machine,
lower back machine, squats, lunges, leg& arm extension as well as leg, arm,
triceps and bicep building) and Throughout the 30mintutes I repeat cardio and
strengthening training though 2 minutes doesn’t seem to be a lot trust me it is
especially when you are just getting into the swing of things it feels like
your lifting more than working but it absolutely helps! I also stretch a lot
and attend a zumba class when I can. Point
being Train until your Beat! Meaning fall in love with being on the move my 30
minutes will gradually extend it may be different for you it may work in a
shorter or longer time depending on YOU! I know my limits hence gradually
coming along.
*Note*
Go ahead, train as intensely as you like, just don't go
longer than 75 minutes in any one workout. Do as many sets and reps as you can
during this time, using shorter rest periods (60 seconds max), but when your
60-75 minutes end, finish up and go drink your protein/carb shake.
11.
Cardio and
Endurance is Key! It’s Burn Calories and Fat
as well as effects hormone levels
in the body: cardio helps raise levels of norepinephrine. Yet when you do cardio makes a
big difference in how your body handles the hormonal changes. Cardio on an
empty stomach allows norepinephrine to readily target fat cells, which triggers
maximal fat-burning. On the
flip side, if
you eat before doing cardio, and particularly if you eat carbs, the
fat-blocking hormone insulin rises, making your body less effective at burning
fat.
*End
Note*
To ensure that your body is in optimal fat-burning mode,
do 30-60 minutes of cardio first thing in the morning before breakfast 4-6 days
per week. Feel free, however, to drink your morning coffee (without cream or
sugar) and take 6-10 grams of mixed amino acids or a small amount of whey
protein powder mixed in water beforehand. The caffeine will help you burn more
fat, as will the amino acids (whether from a supplement or whey protein), as
research from Kanazawa University in Japan has found. The aminos will also help
prevent muscle breakdown during cardio.
In my
quest to defeating the battle of the bulge I’ve learned that simple things can
actually help us do we want to always do this?? No but will It help?? Yes It is
a constant job but whats more important Living or enjoying by things to death!
I find myself backsliding a lot so I
figured if I wrote this for As my Blog entry not only will it keep me
encouraged but hopefully inspire others to do so Inspire til’ I expire Let’s do
this 60 day fitness challenge!
