With the intensity of the Week 6 HIT training coming into play this week will host a rest day in the middle of the week, splitting up the 4 days training. Today I wanted to take the opportunity to talk through some simple points that could help those of you looking to lose a weight of weight before beach season hits us, so here it is!
5 simple points to help you lose that unwanted poundage
Today I'm talking about a few easy tips that will help you shed some of that unwanted weight before come round without having to go on any outrageous detoxes or calories deficient diets!
1)Firstly thing I will mention is about the consumption of Protein, protein is a nutrient that is massively under consumed and under-rated. Its ability to resynthesise muscle tissues is remarkable, but it burns fat just consuming it! As the molecular structure make the protein so dense it effects something called our TEF=Thermogenic effect of food, this basically means our digestion system heats up (thermo) as a result of the breakdown of particles from the moment we put it in our mouth and our salivary amailase (saliva) starts to slowly digest our food, this happens right the way through our body. This process in itself will help us to burn fat. But surely you can do this with any food Matt?? Well quite simply yes! you can but the difference is quite scary. Per gram of fat consumed TEF accounts for 2% energy use, Carbohydrate is 5% and Protein is a country mile ahead with 25%! that's 5 x the amount that Carbohydrates use!
2)Next is food regulation, most people will eat 3 times a day, these meal will normally be rather large in the hope to keep the person full till right up to the next meal, which in real terms is around 4-6 hours without a meal. This quite frankly is a ridiculous ask of the body, the majority of us will start to feel hungry after around 2-3 hours after the meal, sometimes even quicker depend on your exercise routine. We feel hungry because we are getting a massive drop of insulin in our blood levels from our massive spike in our consumption of our big heavy meal. This means we are going to start getting some cravings now, and these cravings are going to be for the naughty things, quick fixes that satisfy our need so food, often unhealthy and most certainly not going to help us level out our blood sugar. So instead of having 3 big meals, start trying to eat 4-6 smaller meals throughout the day, this keeps our bloody sugar levels lower, and means no more cravings for naughty things that will mean we keep putting on the poundage! Also means our TEF can work more readily to keep that fat burning.
3)Which brings me on to the next point.Stay away from pre packaged meals. These microwave meals have had layers of there natural fibre coating removed in order to be heated up quick. This means your body has even less work to do when it comes to digestion, effecting our TEF and not to mention shovelling tones of artificial preservatives into our body that cant be used as fuel. Stick clean and eat raw, whole foods that packed with vitamins, minerals and natural fibre.
4)Do you drink enough water? not to mention the delivery of vitamins, minerals and essential fats through our body water also increases our metabolism. Increasing our BMR (basal metabolic rate(the rate which we burn fat at rest) is vital to burning as much fat a possible. By increasing your intake of water by 1.5 litres a day for 1 year you can burn 2kgs alone, now this isn't much but for an easily sustainable act as simple as drink more water you can lose 20kg of 10 years, that loads!!
5)The final topic I will talk about is stress, stress is the biggest cause of weight gaining and putting on fat. But now we have to go back to the first days of the cave-man. When cave-men were stressed out it would be over the fact they missed a kill and would now have to go without food for possibly days on end, what happens now is incredible! When the cave-man got stressed their bodies releases a hormone called Cortisol, cortisol breaks down muscles tissue in the body and uses it as a energy source, as its denser than fat, and with a massively depleted fat store, death is imminent, so the cave-man allowed their own body's to eat their muscle tissue, as they had plenty of it in order to give them the energy for the next kill. Muscle is one of the biggest contributing factors of fat burning as the more muscle we have the more fat we burn, just look at top end body builders! So when you are getting angry because someone has cut you up, or your stuck in traffic, or your toast lands butter side down, just think that you can be releasing cortisol! So I recommend finding something you enjoy doing that is relaxing, such as yoga or reading a book or taking a nice long bath, or even some simple meditation and simple breathing to alleviate the stress in the body and keep you burning that fat all day long.
I hope you have found this article interesting, if so check out the rest of my posts.
If you are interested in some personalise Gym/Nutrition plans, guaranteed to get results send me an e-mail at: mgonlinept@gmail.com and change your future today!
Happy Resting,
Matt
Your summary of facts are always so logical. And I for one knarrley old man love a fact. So informative as always.........
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