Reshaping Your Body
By Burning Fat Faster
Nutrition is and always will be the key
component in your ability to burn excessive body fat; however
nutrition without a proper exercise plan will only get you so far.
Reshaping your body can be achieved by creating a healthy balance
between nutrition and exercise. Exploring the concepts and laws of
burning fat faster will enable all of you to reshape your body and
burn fat faster.
Simple Math- estimate your daily caloric intake – your energy
expenditure (work out) = weight loss. On average a daily caloric
intake can range from 1800 to 2500+ calories. Research has indicated
a minimal of 1600 calories has to be consumed if fat loss is
desired. The easiest way to reduce body fat is to limit or eliminate
dietary fat – this means no butter, oils, salad dressings (low fat/
fat free). Limit your dairy products and use egg
beater/ egg white only. Eat more chicken- chicken
breast is the best choice/ remove the skin- Reduce your consumption
of marble red meat (filet is okay). So essentially try to consume
healthy fats such as salmon, nuts and of course avocados.
Monitor/eliminate your simple carbohydrates which are fast
digestive refined carbohydrates ( understanding the glycemic
index). Here are some potential carbohydrates to avoid- white bread,
large baking potato and rice cakes......
Not all carbohydrates are created equal try to consume slow
digestive carbs.- such as whole grain breads, oatmeal ( not instant)
sweet potato and of course legumes. We all know nothing can
replenish our energy sources like pasta after a strenuous training
session....so timing your carbohydrate intake is critical.
Your plate should be 50% protein based- protein is
the building block of muscle and helps to boost your metabolic rate-
known as thermal dynamics. Eat at least 1 gram of protein per pound
of bodyweight every day. Some good sources of protein- chicken, lean
meats, low fat cottage cheese, egg whites........Eat your favorite
protein and lose body fat faster!!!
Never eat carbohydrates alone- add vegetables,
legumes or protein. Research has indicated combining fast digestive carbs. with slow digestive foods slows the rate of digestion and
decreases insulin spiking (G.Index).
Try not to eat anything three hours before bed-
Our bodies are insulin sensitive at night- If you have to eat
We all know starving the body of nutrients is
If you are committed to a weight loss program (fat burning)
then you will preplan your meals, 3 protein based meals with 2/3
smaller meals/ healthy snacks in between. Eating frequently will
afford you the opportunity to deposit the nutrients into the muscle
and increase your ability to metabolize at a higher rate.
I really believe in the concept of
reducing/eliminating refined carbohydrates- pasta, white bread
etc.... simple carbohydrates increase your insulin levels thus
inhibiting the body’s ability to fat burn. However, post -exercise
is an ideal environment for consumption of simple carbohydrates
because it replenishes the body energy sources and assists in
recovery. Pasta with vegetables would be a great choice.
Develop Your Own Planned Meals with Your Favorite Healthy Foods.....
And Watch The Pounds Melt Away.......
If you can handle a moderate to intense Cardio workout on a
relatively empty stomach you will increase your maximal ability to
fat burn. Why does this occur? Cardio increases your level of norepinephrine which will target fat cells during training. So, if
you choose to eat prior to training try
to eat 1 ½ hours before an acute bout of exercise, eat lightly &
protein oriented and of course hydrate......
Drink green tea-it is a known source to boost your metabolism- stay
hydrated drink plenty of liquids- potassium is an important mineral
- you can get potassium from food sources such as bananas, avocadoes
or supplements (3000mg a day). Potassium helps to regulate blood
pressure & allows the heart and kidneys to function properly.
Weight train - a pound of muscle burns up to nine times the calories
of a pound of fat and has been known to increase your resting
metabolic rate ( # of calories you burn at rest). Two hours after
weight training your metabolism continues to burn.
Low Carbohydrate diets usually contain large amounts of fat
choose complex carbohydrates such as cruciferous vegetables, leafy
greens, asparagus etc… Try Eating Lean, Clean (close to organic as
possible) and Green.
Train your brain to utilize The Three
Control, Commitment and Consistency.
Good Luck & Healthy Living. PF&H