For many of those searching for the next top weight loss supplement or the ideal fat pill, the idea of eating any more fat would sound counter-productive. The general thinking seems to be that fat is bad an that non-fat is better than regular. This couldn’t be further from the truth! Although are many ways to lose weight fast, there are some fats that can help weight loss by eating some!
Take for example, a top weight loss supplement; conjugated linoleum acid (CLA) This fatty acid is probably the BEST fat for fast weight loss. However, some people are still skeptical when you suggest that they should eat fat or that some fat is actually needed in a healthy and well balanced diet. For the die-hard fat fearer, the word fat equals fat and that is that!
To eliminate every single source of fat from our diets would be next to impossible to and as previously stated, some fats that are beneficial and actually need to be included in our diet daily, especially when have goals of health and weight loss. By including in your diet foods that are plentiful sources of these good fats, not only can you lose weight, but in the long run you’ll be healthier too. After eating any type of fat, our body must break it down in this case to fatty acids and glycerol, a more usable form. Fatty acids are often used as fuel for resting muscles. If needed, Glycerol can be converted back into glucose for energy, by a long sequence of reactions.
There are however, certain types of fat have no benefit for the body whatsoever – they are dangerous and should be avoided. Animal-based saturated fats are the biggest culprits, as they are simply carried back to our storage centers un-metabolized. Having such a diet that is high in animal-based saturated fats will ultimately lead to clogging and thickening of the arterial walls – or atherosclerosis, as well as elevated blood pressure. High blood pressure and hardened arteries presents a real problem for you and your heart.
The Omega 3′s and other beneficial fats like (CLA) conjugated linoleic acid, can help prevent and reduce the effects of heart disease. Damage caused by cholesterol in and around the heart have been prevented by CLA and the Omega 3′s.
Whether enhanced or working well, lipid metabolism in the body will either use the lipids for immediate energy or flush them out instead of storing them. When a fatty meal is consumed, some insulin will be released, although not nearly as much as with a high carbohydrate meal. The more likely it is that there will be some body fat storage based on the amount of insulin that is released by the body. With lipids however, the insulin release is not as high unless some carbohydrates are eaten as well (most fatty meals contain some carbohydrates). The body will tend to focus on the carbohydrates first. Essentially, adding beneficial fatty acids to the diet can enhance the body’s attempts to dispose of the excess fats – even before it has finished processing the carbohydrates.
Excellent food sources of Omega 3′s include: fatty fish like salmon, trout, and halibut; walnuts; and olive oil. CLA is found typically in beef, lamb, veal, poultry, milk, and cheese.
These fatty acids are commonly found in supplements and other fat pills or lose weight pills. Realistically, it is can be difficult to ingest enough of these fatty acids without also ingesting larger caloric amounts of protein as well. As a result, they make for top weight loss supplements, or components of health and lose weight pills.
Craig Niccerelli is the editor of the fitness and health loss blog at my topweightlosssupplement.com
Then, insist on a safe and health plan for success!
First off, you do not need supplements in to gain muscle. Supplements make a 20% difference in your results. It’s the hard work, eating whole foods and recovery that is the other 80% to you reaching your goals. There are many people that are muscular without taking supplements, but honestly most of us do not have the time and/or the dedication it takes to eat a balanced diet and work out consistently. This is where supplements come in to play. Supplements do not build muscle for us, but it helps our body receive the nutrients we are lacking to build muscle.
You still need to eat properly, work hard in the gym and rest in to build muscle. The question many people ask is, "there are so many supplements out there, what should I take?" The answer is not very simple because each supplement is designed to do different things. Everybodys body reacts differently to a supplement depending on each person’s needs and bodily chemistry. With that being said, there are 4 supplements that every person needs and you will find them in the cabinet of any bodybuilders home: Multivitamins, Protein Powder, Creatine, and EFA’s
Multi Vitamin
With all the processed foods inundating our supermarkets, it’s almost impossible to get all your nutritional requirements from food alone. Even if you eat nothing but whole foods, you would have to eat a large amount of food to meet all your nutritional requirements due to the inferior soils used today.
Your body is a complex machine that conducts millions of functions simultaneously. Each nutrient contributes to thousands of essential reactions that make these functions possible such as B12 for healthy red blood cell production, Iodine for thyroid regulation, and B6 for protein metabolism. Being deficient in just one nutrient is detrimental to thousands of chemical reactions within your body, which in turn will make it much harder for your body to run at its full potential.
People who put their bodies under physical stress 3-4 days a week have a higher nutritional requirement than people who live a sedentary lifestyle. I’m sure you’ve noticed after a hard workout you’re very hungry. It’s your body telling you it is low on fuel and needs to be replenished. To make sure my body is not lacking in nutrients, I like to take multivitamins with a higher potency for two reasons:
Some multivitamins use inferior ingredients and not all of that 4000% Daily Value of Riboflavin or whatever it may say will be digested by your body. On the higher potency multi vitamins, I sometimes like to split up the dosage throughout the day as there are some people in the medical field that think there are too many nutrients for your body to digest at one time.
My body’s demands for nutrients on days that I workout are not the same as the days that I rest. I don’t want to be low on any nutrient if my body needs it. I’ve even heard some people on days of extreme stress like to take two doses a day; one in the morning and one after a really hard workout. The good thing about multivitamins are many of the nutrients such as vitamin C and Vitamin B are water soluble and will be excreted out of you, depending on your body’s needs.
A good multivitamin I would suggest is Animal Pak by Universal Nutrition. It is made with ingredients that are easily digestible by the body and they contain a good balance between key nutrients for building muscle, minerals for performance and amino acids for recovery.
Protein powder
We all know in to build muscle you need to eat plenty of calories and especially protein. The rule of thumb for protein is to consume 1 gram of protein per pound of body weight for muscle building. With any good muscle building plan, you need to spread those calories into 5-7 meals a day to keep your metabolism high and your nutrient intake steady. There are some medical professionals who think the body cannot digest more than 35 grams of protein per sitting and therefore is another good reason to spread out your protein intake. With our busy schedules, it is very hard for any of us to eat that many meals a day and the protein shake is the perfect substitute for 2-3 of those meals.
The three most important times to take a protein shake:
Morning: Drink a shake in the morning as soon as you get up because it is quickly digested. Your body has not had any protein for however long you have been sleeping and if your body goes into a catabolic state it starts to eat away your hard earned muscle. I drink shake as soon as you get up and then 30 minutes later I eat a normal breakfast.
Pre-workout: I prefer to take a protein shake before I workout instead of eating a meal because your body digests whey protein powder within an hour as opposed to chicken or fish which takes your body 2 to 2.5 hours to digest. That way I don’t feel bloated at the gym and I know the protein is going straight to my muscles instead of sitting in my stomach waiting to be digested.
Post workout: This is the absolute most important time to take a protein shake. This is the beginning of the all important "recovery" phase. Your muscles have been broken down from a strenuous workout and you need to get protein to them fast in to repair and build new muscle.
It is important to take any protein powder, but I think whey protein is the highest quality protein for building muscle and as a bonus it’s also one the cheapest. Whey contains all the essential amino acids for building new muscle and is also high in bioavailability so our body can digest a high amount of it. Whey is also high in BCAA which are the amino acids, leucine, isoleucine, and valine, which help with and muscular breakdown. You can get a 2 lb jug of Optimum Nutrition Gold Standard for under $23 dollars.
Creatine
Has been known to build muscle since the early 1900′s but, creatine was first introduced to professional athletes during the 1992 Olympics. Many English athletes admitted after the Olympics to training with creatine, which angered other athletes as they disputed that "it gave the English an unfair advantage" as they won gold medals in several track and field events as well as rowing. No penalties or disqualifications were passed out by the Olympic committee as they discovered creatine is a naturally occurring nutrient found in every skeletal muscle in the body. They also determined that creatine is abundant in foods such as red meat and fish and it would be impossible to determine if an athlete supplemented or attained it from natural food sources.
Over the last 15 years, creatine has been the most used supplement by athletes and people wanting to gain muscle. The popularity of this supplement is not a surprise as the main function of creatine is to give muscles extra energy to perform strenuous activities. Creatine is essential for short duration, high intensity exercise such as sprints or weight lifting with a max of 8 reps. When muscles are used to lift weights or to perform any kind of work, ATP is broken down to ADP and energy is released. The amount of ATP stored in the muscle will only fuel a maximum effort such as lifting a weight for 10 to 15 seconds. After that, the muscle must rely on creatine to restock its supply of ATP. Creatine promotes intense lifting by replenishing the necessary energy molecule ATP, but there are also other muscle building effects that make this supplement so popular:
Creatine buffers the development of lactic acid so you can train harder and longer.
Creatine increases muscle volumization by increasing the amount of water stored in the cells. Do not confuse this with water retention as this is intracellular water storage and not intercellular water retention. This is important as intracellular water storage boosts hydration, resulting in higher rate of protein synthesis.
Studies have shown that creatine decreases mental fatigue by increasing the amount of oxygenated red blood cells into the brain.
Creatine can increase strength by 5-15% over a short period of time. It’s also not uncommon to gain 5 to 10 lbs in a month.
Creatine increases the amount of growth hormone release during exercise. Your body naturally releases growth hormones as you exercise and creatine allows your body to lift heavier loads more frequently, which naturally causes your body to increase the amount of growth hormone secretion.
Like any other supplement, there is the perfect time and amount to take in to maximize the effects of creatine. Many say you should "load" creatine, which means, 5-10 grams a day for 5-7 days, but I don’t think you have to do this in to achieve your desired results. You may achieve your results faster by "loading" your body with creatine, but if you add it to your sports drink before and after your workouts, you will gradually achieve the same results. Absorption time depends on if you take it on an empty stomach and if you take it with a simple sugar like juice or a sports drink.
Creatine only stays in your system for 1 to 1.5 hours and if it is not used it is excreted out of your body. To maximize the short saturation period, you should take 5-10 grams of creatine 45 minutes to an hour before your workouts so your workout coincides with the saturation period. You should also take 5-10 grams post workout as you want to keep your muscles inundated with creatine during the "anabolic window".
Creatine is a must-use supplement because it provides all these muscle building benefits with very minimal adverse side effects. In the early years it was thought that creatine damages your kidneys as it is processed and excreted out of the body through the kidneys, but later research has debunked those claims. Actual side effects are minimal but, in some cases it can cause cramping and an upset stomach. If you drink plenty of water and don’t take creatine on a completely empty stomach, this should eradicate those issues.
Essential Fatty Acids
Are as well as to gain muscle. There are 2 families of EFA’s, Omega 3 and Omega 6. EFA’s are fats that cannot be produced by the body and therefore must be obtained through our diet.
Omega 3 and Omega 6 assist with many essential bodily functions:
Heart health- Improves heart rhythm, a mild blood thinner and slows the heart rate.
Cell Regulation – Regulates many processes in the cell such as oxygen use, electron transportation and energy production.
Increase Testosterone- Required for healthy testes function.
Improve insulin action- Helps to balance blood sugar levels.
Increase fat burning- Many studies have shown that test groups taking EFA’s lose more fat and retain muscle as opposed to the placebo group.
Lower cholesterol- Helps transport cholesterol in the blood stream.
Anti inflammatory- Low grade inflammation (type people cannot feel) increases the risk of diseases such as heart disease, type 2 diabetes and obesity and many other conditions.
Strengthen Immune system- Promote syntheses of hormones that are responsible for a healthy immune system.
Shorten recovery time- Help reduce fatigue by helping nutrients pass through cell membranes.
Brain development and function- Needed for proper nerve transmission in the brain. As you can see EFA’s are extremely important for overall health.
EFA’s are also referred to as Fish Oil as a majority of the food sources are obtained from fish and shellfish. You can also find EFA’s in small amounts in food sources such as flaxseed, hemp oil, soya oil, walnuts, pumpkin seeds, leafy vegetables. Widespread food processing has reduced the amount of Omega 3′s that are available from these food sources so it is important to supplement with EFA’s in to get the recommended daily amount of 1,000-3,000 mg a day.
Conclusion
None of these products contain dangerous hormones or any substances that are not already in your body. These supplements contain nutrients that help your body release muscle building chemicals naturally and safely. By supplementing these nutrients, you’ll be sure your body is working at 100% capacity even if your diet it not perfect.
These 4 supplements will not replace hard work, but combined with a good diet and a workout routine you will be sure to see great results. Like I mentioned earlier, you don’t need supplements in to gain muscle, but they will help you achieve your goals faster.
wants to educate people that supplements are not just for body builders or athletes, but for anybody who want to live a healthy, happy life. At StayFitNutrition.com we have . Lowest Prices, best service and fastest shipping is our commitment to you.
Certain internet marketers (I won’t name any names here) are writing fake blogs and submitting them to the Google Content Network. These ads pop up when you’re on many different websites, in the Google AdSense sections. Most ads don’t even mention the acai berry. You instead see an advertisement that’s titled something like ‘Flat Stomach Fast!’ or ‘One Rule For a Flat Stomach!’ The web address usually follows the format of a woman’s name, and then the address “weight-loss-blog.com”. This will lead you to a picture of the fake blogger, their fake testimonial, some fake comments, and most importantly, a ‘before and after’ picture.
The Colon Cleanse / Acai Berry Combo
Most of the times, this is what the fake blogs are advertising. It actually sounds like an okay way to detox your body, so I’m not going to try to shoot it down. Naturally, there will be weight loss just from getting leftover waste out of your colon – providing that you use a trustable product. Since Oprah often mentions acai berry on her show, advertisers manipulate this as ‘credibility’. Oprah didn’t promote acai berries as a weight loss product, but a health product. These fake blogs are distorting her message. The Google Content Network is also taking steps to try and eliminate these fake blogs from popping up, also.
There Are Honest Acai Berry Sellers!
So, after my personal research on the acai berry, it definitely looks like a great addition to a diet. I think I’ll probably try it out for a couple of months. Despite the fake blogs, there are a lot of people making a good profit with honesty. Here’s a brief overview of what the acai berry is said to do :
It has great antioxidant properties, and stabilizes insulin.
Acai berries are like blueberries, which have more concentrated antioxidant power than any other known food. Blueberries can have up to 30 times the antioxidant power of grapes and red wine. The acai berry has twice that power, and also includes ‘healthy’ fats that stabilize insulin. Insulin needs to be stabilized during every moment of the day.
Losing Body Fat by Stabilizing Insulin.
Your body is more capable of burning fat when your insulin levels are kept balanced. In simple terms, insulin is a ‘storage hormone’. If you are eating foods that causes an elevated blood sugar, your body will create more insulin in an effort to reduce that blood sugar. Without getting too technical, higher insulin levels means that your body will have a higher degree of fat storage.
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Diets to lose stomach fat are different than other diets in that they must work to control insulin levels in the body. The problem with stomach fat is that it can be the first place fat is distributed, this is particularly true of all men and those women who are over 40. This article shares 3 powerful eating strategies that diets to lose stomach fat must include.
1. Greatly reduce refined carbohydrates from the diet. I like to say that if the food has been puffed, processed, packaged, popped or made into a pastry it will likely turn into fat on your body. This is because these foods break down super fast in your digestive system and create a spike in your insulin level which promotes stomach fat storage.
2. Shift whole carbs to the early half of your day. Your body can use the carbohydrates (and I am talking about whole grain carbohydrates) better early in the day because you are more active and your metabolism is higher so the carbohydrates simply burn off as energy. However, late in the day they aren’t handled as well and will more easily turn to fat and should be avoided.
3. Fill up in the afternoon and evening on foods that do not cause a quick rise in your insulin levels. This includes proteins such as meat, cheese, cottage cheese and any non-starchy vegetables (think salad). You can also include good fats such as olive oil, canola oil, avocados and nuts (just watch your portion sizes).
Diets to lose stomach fat need to prevent spikes in your insulin levels, follow these 3 powerful eating strategies to drop your waist size.
Do you want to learn more about how to do it? I have just completed a brand new free guide. Download it free here:
Do you want to learn how to speed up your fat loss?
Dr. Becky Gillaspy is an experienced and respected weight loss coach. Her highly popular weight loss programs reveal her inside secrets, tips and strategies that allow her clients to quickly lose weight and keep it off.
When you notice your belly growing too big and you want to learn how to eat to lose belly fat there are some key changes you can make that target the reduction of belly fat. This article shares why keeping your insulin levels steady is the best strategy of how to eat to lose belly fat.
Stomach fat is a problem for both men and women and it is more than just an appearance issue. Excess stomach fat is often referred to as “metabolically active” fat which basically means that it more easily releases fatty acids into the blood stream which can increase the risk of cardiovascular disease.
To eat to lose belly fat you want to do a few key things:
1. Reduce fast digesting carbohydrates. Start today to monitor how many refined carbs you are eating. This includes foods like, white breads, potatoes, white rice, pasta, pastries, cookies or other baked goods.
Then when you see how many you eat start to reduce them every week. This is vital to losing abdominal fat because when you eat these foods your insulin spikes and this promotes the storage of fat in the midsection and it also blocks fat burning.
2. Shift carbs out of your evenings. Yes, we are talking carbs again but this is because carbohydrates are what cause insulin to be released so even whole grain carbs should be avoided in the pm hours.
3. Fill your afternoon and evenings with proteins, vegetables and good fats. These foods are filling yet do not lead to raised insulin levels and therefore do not promote fat storage and allow the body to burn fat freely.
You can strategically eat to lose belly fat and the key is to keep your insulin levels steady and hey…a little exercise goes a long way as well.
Do you want to learn more about how to do it? I have just completed a brand new free guide. Download it free here:
Do you want to learn how to speed up your fat loss?
Dr. Becky Gillaspy is an experienced and respected weight loss coach. Her highly popular weight loss programs reveal her inside secrets, tips and strategies that allow her clients to quickly lose weight and keep it off.
Fat around the belly is a problem for men and women alike and when you want to learn how to lose belly fat there are some specific things you can do to target this problem area.
Tips on how to lose belly fat
1. Avoid huge spikes in your insulin levels. You want to avoid eating foods that cause your insulin to spike. These would include foods such as baked goods, white breads, pasta, white rice and other refined carbohydrates. When your insulin spikes you create an internal environment that encourages the storage of belly and body fat and inhibits the burning of fat.
2. Fill up on protein, vegetables and good fats in the evenings. These types of food fill your stomach and keep you satisfied without raising your insulin levels.
3. Workout with weights. Strength training is a great weapon against belly fat because it supports your muscle mass which supports your metabolism which increases your ability to burn off belly fat.
4. Keep with aerobic exercise but make it a more efficient fat burner by mixing your intensity. The old school method of steady paced aerobic exercise can burn fat but to maximize your fat burning mix it up a bit by moving between periods of moderate intensity to periods of high intensity.
5. Avoid alcohol and other calorie drinks. These drinks are high in sugar and carbohydrates and can encourage the storage of fat.
You can not only learn how to lose belly fat but how to accelerate your fat loss by following these 5 high impact tips.
Do you want to learn more about how to do it? I have just completed a brand new free guide. Download it free here:
Do you want to learn how to speed up your fat loss?
Dr. Becky Gillaspy is an experienced and respected weight loss coach. Her highly popular weight loss programs reveal her inside secrets, tips and strategies that allow her clients to quickly lose weight and keep it off.
Stomach fat can be the most difficult of bodily fat deposits to get rid of. Short of going for liposuction, there is no quick and easy way to flatten your stomach, or is there? It takes a lot of exercise, an iron grip on a proper diet, and buckets of determination to pull through a rigorous regimen to rid yourself of the spare tire and you need to know how to flatten your stomach and keep it flat. Above those though, you need to understand your body.
The human body is the result of eons of evolution, and there are many mechanisms meant to ensure survival. Unfortunately, survival in this case means being able to pull through tough times and not necessarily living a long and healthy life. If you want to flatten your stomach, read up and understand how your body works in conjunction to fat.
Sleep is essential.
Often overlooked especially in these hectic days, sleep is a critical component of good health. Without enough sleep, your body cannot repair itself, your brain slowly gets more sluggish and worst of all, your body will compensate by asking for food. If you want to eat less as one of the ways to lose stomach fat, get a good night’s sleep everyday if possible. A lack of sleep is stressful too, and the body employs the same mechanisms mentioned above.
Stay regular.
No, it is not about going to the toilet to do your business on a schedule, though that is part of it. In this context, regularity refers to day-to-day routines. Eat and sleep at consistent times, use the toilet as necessary and convenient, avoid partying a lot. Going out to drink or party may not seem stressful and in fact are quite enjoyable, but the strain on the body is interpreted as stress too. Besides, alcohol and party food are additional calories that you won’t have time to use, since you will most likely drop asleep as soon as you get home. Irregular sleep and eating patterns make your body think that food and rest are not easily accessible, so it compensates by asking for more each time. Discipline yourself to and combine all the ways to flatten your stomach once you have the know how.
Stress is the enemy.
Environmental stress has a way of making things so much worse for everyone. Stress puts your body under strain, pushing your resources to their limits. Your body copes by increasing your energy drives, but this in turn affects your hunger drive. This is the reason why comfort foods are so sought-after. These foods are generally high in fat and carbohydrates. Your body turns fats into reserve energy, while carbs are used immediately, with excesses going into energy storage too. Stress makes your body think that it needs to prepare for some traumatic event that may limit access to food, so it seeks to build your reserves for survival. Deal with your stress constructively, and you will see yourself lose stomach fat.
Knowing how to flatten your stomach is paramount, but you also have to take care of yourself in general. Deal with stress better, stick to a routine, avoid excesses, but never forget to enjoy life too. Just keep everything in moderation and you’ll do fine. Get some top tips and resources to by clicking the link.
Stomach fat is indeed a cosmetic issue as well as a hazard to vibrant health. Research has unearthed the serious risk of disease due to accumulation of stomach fat. There should be a relation between our calorie intake and calorie burn out. The accumulation of fat happens when we consume more calorie than we can really use. In other words if we take care to take less calories than we can burn we will not store fat.
There are certain factors that are responsible for the accumulation of fat in our boy. They are gender, hormones and genetic make up. Fat storage in men is more around abdomen. Women tend to store more fat on the pelvic region, hips, buttocks and thighs. The presence of estrogen is responsible for storage of fat in women on specific areas. Studies have shown that visceral fat is increased due to stress as stress triggers extra secretion of cortisol . Fat accumulation areas vary in people based on the genetic make up of also. Taking due allowances of these three factors, there is individual responsibility for the accumulation fat in our body including for the excessive stomach fat.
Since a six pack abs is the foundation to an appealing shape, more and more people first try to take away the stomach fat first. The ideal thing is to have a holistic exercise regime in which you try for total fitness with a more focus on the central part of the body. Exercise alone will not fix the problem. Nutritional experts strongly recommend a low carbohydrate diet eschewing all processed and the so called junk food.
The removal of fat stomach and building a six pack abs indeed gives one an aesthetically appealing human body. This lure and the ensuing attempts to lead a disciplined life depending on wholesome food have resulted in the improvement in health of the cosmetically conscious. The vigor, productivity and the sheer joy of seeing them has in fact invited more people to this wonderful opportunity to have shape as well as strength.
Excessive fat accumulation in the body especially stomach fat adversely affect us by taking away the cosmetic visual impact, health and finally the enthusiasm for leading a vibrant life full of meaningful activities. The possession of an appealing body is a great asset as our body is out ultimate communication. It is the sacred duty of all people to keep our person neat and tidy. There is nothing more attractive in creation as a well formed human figure. The health factors are many like high blood pressure, raised cholesterol level, cardiovascular disease and diabetes. When we lose our shape and our health, naturally life loses much of its charm and makes the business of living some thing to be endured rather than a joy.
There are many programs for reduction on the internet. Some them are excellent and have been put under the microscope by discerning users who vouch for their effectiveness. Since human beings are bundles of habits it pays to make it habitual to follow a wholesome diet plan and exercise program in our life for health and strength.
What you need is a basic understanding of how fat loss happens in your body. Learn the basics and you can in a safe and healthy way reach your fat loss goals.
The overweight and obesity problem in this country is running rampant, one problem in dealing with it is lies and misinformation. The internet is full of the latest and greatest fad diets and quickie weight loss (garbage) products.
Fat loss is a hormonal event, the right hormones telling your body to release the stored energy in the fat cells to burn it off. It is important to know there are also fat storing hormones that tell the body to store energy into these cells. The body uses these hormones through many different stimulus like food, drink, exercise, stress and sleep.
Fat cells are the body’s emergency storage tanks. These cells are a built-in survival mechanism that is getting all the wrong signals today. The body wasn’t designed around constant intake of processed foods, especially the high sugar variety.
Fat loss occurs when oxygen is present, known as aerobic (with oxygen) The other stage is called anaerobic (without oxygen). Anaerobic training is also known more commonly as strength training.
Exercise can be confusing. Most people think that by doing aerobics you burn all the fat you want. Well if that was true we would all have single digit body fat levels from the 1980′s aerobics craze.
You have the ability to burn fat all day! The only thing left is the hormones and are they emptying or storing.
Empty Your Stores!
The Fat loss hormones are insulin, glucagon, and growth hormone (GH). Insulin is a fat storing hormone, while glucagon and GH are fat burning hormones. If insulin is high, the other hormones go down. Another hormone called cortisol (stress hormone) is a muscle breakdown hormone not something we want.
Maximize the fat burning hormones and minimize the muscle breakdown/fat storing hormones (not all muscle breakdown is bad, you need to break down and rebuild the cells it’s when you have excessive breakdown and minimal rebuilding that will lead to muscle loss).
Everything You Eat Or Drink Counts!
Why is sugar bad? Sugar is quickly absorbed into the blood which causes a spike in your blood sugar and with that spike the body releases insulin to take care of it. Every time you put sugar into your mouth your telling your body let’s store some fat and that is exactly the hormonal signal you are giving it. Remember also when insulin is high, glucagon and GH go down.
To Burn Fat:
Minimize insulin levels thoughout the day (no high levels/spikes except during the post workout window when the insulin sensitivity is maximum, it goes into muscle not fat)
Maximize Glucagon (which is directly inversely proportional to insulin levels)
Maximum GH (which is controlled by insulin, exercise response and sleep)
Keep Cortisol in check (you will have some, but excessive will lead to muscle loss)
For Insulin control (and max Glucagon response):
Keep levels low by not eating sugar or foods that quickly break down into the bloodstream (any processed foods)
Have protein with every meal (slows the digestion of sugar). Also protein stimulates the release of glucagon.
Improve insulin sensitivity with glycogen draining exercise (weight training) which will reduce your insulin resistance (which is one of the biggest reasons for obesity and a serious increase of risks for many other diseases including heart disease, cancers, diabetes, accelerated aging and more!)
For Max Growth Hormone Response:
Keep your insulin levels low (no big meals or sugar 2-3 hours before bed). Get your sleep, shorting yourself of sleep will hurt your efforts and may lead to weight gain from improper hormonal responses.
Exercise with Intensity, whether weight training with short rest periods or doing interval training. Short burst of anaerobic intense exercis will signal the body to release GH. Long aerobic activities (jogging, etc) will NOT. (look at the body of a sprinter vs the marathon runner the sprinter has more muscle and very low bf%, the marathon runner has little muscle and a higher bf% even if they look smaller).
Exercising in a fasted state has also shown to increase GH levels (make sure you have enough energy to get through your workout, have a small meal 1-2 hours before).
Minimize excessive Cortisol:
Keep strength training under 45min and interval training under 25min (increase the intensity, not the duration). Anything longer will just start using muscle as fuel.
Relax, don’t stress the small stuff. Get perspective decide what’s really important.
Master these small steps, and you will see tremendous changes. Remember that fat loss is an all day event! So eat and live your life that way! Don’t worry about how many calories you burn doing something. Worry about what you eat all day and how your hormones are going to react to it. Eat the foods your body was meant to eat, live an active lifestyle and you will look and feel great and be healthier.
85% of (not how many calories you can burn doing something) and you have the ability to burn fat all day long if your hormones tell your body to do so. Eat whole natural foods (not processed), avoid all sugars (foods and drinks), have protein with every meal Train your fast twitch muscles with weight training 2-3x a week and do interval training 2-3 times a week. Do something active everyday.Article Source:
Suggested Use: Place a small amount of creme on the fingertips and massage thoroughly on breasts each morning, or as recommended by your skin care professional.