EAT MORE - WEIGH LESS!
Part 3 of 3. Conclusion.
There is one thing I hope you take from this article, you do not have to starve yourself to death to look good. You simply have to eat the right foods at the right time of day based on your activity levels for the next 3 hours. If you remember in Part 1 I spoke about the Golden Rule, "Eat for what you are about to do, not for what you have already done." The second thing I hope you will remember is, "Eating fats will not make you fat"! Eating the wrong foods at the wrong time WILL!
Here's what you need to know in order to establish you caloric requirements for the day.
1. Body weight
2. Lean body mass weight
3. Body fat % and lbs of body fat you carry.
4. Your body type (endomorph, ectomorph or mesomorph)
5. Daily time and activity chart
6. Gender
7. Age
8. Activity history and basic medical back ground.
9 Hydration level
I personally like to add a comprehensive blood panel to check for possible metabolic dysfunction or hormonal issues that may be causing problems.
Once you take in all the data you can sit down with a nutritional consultant and establish your daily BMR and calorie expenditure for the day. Once that has been established you can then design your custom nutrition program based on your needs and desire to obtain that lean stealth look.
Meals should be eaten every 3 hours, why? To keep your blood sugar stable and keep your muscles fed with protein.
The volume of food for each meal will be based on the type of activity you will have for the following three hours of your day. Too many carbs during an inactive time of the day is something you need to avoid, in fact lower calorie meals should be eaten before your periods of inactivity. Breakfast should always be no less than 1/5 of your calories or 20% for the day, get your blood sugar levels to normal range and get your metabolism running in high gear.
The highest calorie meals should be eaten before you most active periods of the day. IMO Protein consumption should be distributed evenly with each meal throughout the day, your carbohydrates and fats should fluctuate based on your energy needs during the day.
Another big tip: Take 1 gram of L-Glutamine with each meal and your hunger levels and cravings will all but disappear.
If you recall I also said I would discuss the fat intake today. What you are about to read may very well go against what your current nutritionist or personal trainer may recommend. So please discuss this with them before you change you eating program.
There are fats that in fact will speedup your metabolism and speed up fat loss. However it will require some discipline on your part to stick with the program.
Recent medical studies and several Universities have done extensive research on the use of fats to increase the metabolism and in fact turn on the fat burning machine within our body.
Some people struggle with weight loss simply because they are using the wrong foods for energy and we have ALL been mislead by the medical industry on how evil fats are to the human body, when in fact the truth is the complete opposite of what's been preached since the late 1960's. What I mean by wrong foods is simple, many people have digestive resistance to carbohydrates and in particular GLUTEN. You very well could be one of the millions of people that would do far better on weight management on a diet low in carbohydrates and higher in healthy fats.
Fact: Coconut Oil (in it's raw form) Is by far the healthiest fat you can possibly consume. Contrary to popular beliefs Coconut oil is 100% MCT oil and does not serve as an Omega 6 fatty acid. Too much Omega 6 can and will cause inflammation in the body. Coconut oil aids in reducing inflammation and also serves as an excellent energy source the brain and yes even muscle tissue as well.
So if you think you may be sensitive to carbohydrates you really need to have your program constructed using fats in your meals over complex carbohydrates. The biggest group of people that benefit from a program like this are typically have type O blood but is not limited to just this particular group.
Coconut oil is quickly converted into an energy source called ketones. The awesome thing about ketones is they cross the blood brain barrier and feed our brain the valuable nutrients it needs to function normally. The second benefit is it turns on the fat burning furnace in our muscles.
The key to success is to maintain ketosis for extended periods of time and allow the body to burn the stored fats that are typically left untouched when carbohydrates are present in the diet.
I know I mentioned I would talk about caloric requirements and I did, I just did not give you any numbers or percentages just yet. The fact is every single person will have different needs based on their nine (9) question we ask when you visit us. Yes even the percentages of proteins to carbohydrates to fats will vary based on a number of factors. This is what makes your programs with us so unique. I often here people comparing notes on their diets and that get confused because what they are eating may be the complete opposite of what the next person is eating. There are just too many variables to give a base program that will work for everyone.
THE REBOUND EFFECT......
THE BENEFITS OF PROPER EATING AND TRAINING, POST COMPETITION DIETS or any diet!!!
You've worked so hard to build your body with a hard core diet and
exercise don't throw it all away in just a few short weeks! Let me show
you how to take advantage of this situation and pack on some really good
muscle instead of the fat your body will gain if you go back to the
same old ways of eating.
Take Advantage of this time and add some lean muscle to your body instead of the bloat that often follows a hard diet.
If you've ever dieted for a bodybuilding contest—or for an extended
period just to reduce body-fat—then you know what you want to do right
after that: nothing but eat all the decadent foods that you've been
avoiding for the past couple of months.
Sure, that's one way to
follow-up a restricted diet, but it can turn into a disaster, resulting
in startling body-fat gains. A better strategy is to use this time to
gain impressive heaps of muscle by taking advantage of the body's
rebound effect.
The best gains of an entire year often come in
the first few weeks after a cutting phase, making that period of time
ideal for growth. In fact, you can easily gain five, six or even 10
pounds of real muscle mass in just six short weeks.
As with
exercise the bodies digestive system also adapts to it's environment
during the course of a long hard diet. You have restricted the amount of
carbohydrates and therefore you have not the need for particular
digestive enzymes in the gut. So your body dramatically lowers the
enzyme count simply because they are not needed. Here is where the bloat
and fat gains begin in the rebound from the diets.
It is best
to begin the intake of carbohydrates slowly increasing the amounts you
eat over the first few weeks, making sure you eat moderate to low
glycemic index carbohydrates. Slowly increase the carbohydrates over the
period of 4-6 weeks allowing your body to ramp up the proper digestive
enzymes for the carbohydrates. I can not place a gram count on here
because that will vary with each person based off of your metabolism and
body type. There is NO one set amount for everyone. It is also highly
suggested that you separate your consumption of proteins from your
carbohydrates. I recommend eating your proteins at least 30 minutes
before you eat your carbohydrates. Proteins are more difficult to digest
and take longer to break down into usable amino-acids, than
carbohydrates take to break down into sugar. When you load the weakened
digestive system with proteins and carbohydrates simultaneously you have
created a fat storing nightmare. In fact even when you are dieting you
should eat your proteins and carbohydrates separate. Separating the
proteins and the carbohydrates allows for higher absorption rates of
both. It allows the body to produce the right enzymes to break down each
food. When you eat proteins and carbohydrates together they do not
digest as well and when you are in a rebound from a hard diet you have a
much higher potential to store both as fat.
There are two things that can really help you with cravings and help keep you feeling full.
1. Take in one gram of L-Glutamine before you eat each meal. This will
help you to digest the protein and help prevent muscle break down.
L-Glutamine must be present to bond to the amino acids in the proteins
you eat in order for them to be properly utilized and help prevent them
from storing as fat. Also make sure you are taking a high dose of
L-Glutamine before bed as well. This will prevent muscle break down at
night when you body looks to replenish L-Glutamine storage in the gut.
2. Cook your foods with healthy fats, I highly recommend Coconut Oil.
Coconut oil is 100% medium chain triglyceride oil and does not store as
fat, in fact it will help keep your metabolism burning at a higher rate.
Using coconut oil in place of consuming huge amounts of carbohydrates
will give you the energy you need and prevent the cravings for sugar.
Remember your digestive system has been altered and can not handle huge
amounts of carbohydrates like most of us are accustom to consuming after
a long diet.
Training during the Rebound.
The
absolute best thing you can do for your body is let it rest for at least
7-10 days. Allow your muscle tissue the time it needs to repair itself
and slowly allow glycogen storage to replenish. Once you have had ample
time to heal from the training and calorie restriction then it is time
to shock the muscle and stimulate the central nervous system (CNS). Make
sure you hit the muscle with a variety of heavy weight low rep sets and
mix in the higher reps to keep the muscle stimulated. Do not fall back
into training the same way as you were training during contest diet.
Heavy weight with low repetitions can stimulate the CNS and enable you
to increase the work loads during training. Increase work loads can and
will increase muscular hypertrophy. This period of time after a long
diet is an excellent time to build lean body mass. Stimulating the CNS
and lifting heavier weights with less repetitions is perfect for adding
lean muscle mass to your body.
The next 4-6 weeks post
diet/rebound phase is actually one of the best opportunities to gain
lean muscle mass as the body is prime for growth. This is in fact the
best time for muscle gains because your body will be at its highest
anabolic state during this time frame. It's sad that more competitors do
not take advantage of this small window to add on some real quality
muscle is such a short period of time. Defeating the urge to binge and
following the plan set out in this article can and will add some serious
muscle to your frame.
Remember what you eat, when you eat it
and how you eat it, along with some rest followed by some really intense
training will pack on some serious muscle during the 4-6 week rebound
phase in a post diet situation.
Lose Fat not Weight!
As many of you may already know the weight loss industry is one of the biggest scams being run on poor unsuspecting people.
The bottom line is DIETS DON'T WORK!!!!
Your biggest enemy is in the term itself, "Weight Loss"! The truth is your focus should be fat loss not weight loss.
I know it's so easy to just step up on the scale and watch the pounds drop off from the exercise and lack of calories.
However you most likely are causing more damage than good in this situation.
Many people that follow diets end up with a higher percentage of body-fat after they've dropped the weight than when they started. You see the body is very good at storing fat and wasting muscle, especially when you starve the weight off or don't eat enough protein.
You see muscle is the only thing that helps you burn fat for energy and when you starve yourself the body starts burning the muscle because you do not have the proper calories to feed the muscle you have. When you go into that catobolic phase your metabolism slows down to a snails pace and when you do eat your body stores those calories as fat because you're in starvation mode.
Tip: STAY OFF THE BATHROOM WEIGHT SCALE! The results you need to see are in the mirror and how your cloths fit you. Remember muscle is 5 times more dense that fat, so muscle is smaller in size yet much heavier. Get the idea out of your head that you need to weigh a particular number to get into a size number of cloths. That is SO WRONG and that's what keeps most people from truly reaching their goal.
The diet industry is in high hopes you will follow their advice because they know, they have a customer for life as long as you follow their advice.
Albert Einstein said, " The definition of insanity is doing the same thing over and over expecting different results". Ask yourself, "Are you guilty of this?"
Find someone that is experienced in fat loss and not weight loss and get on a program that will help you spare muscle loss and burn the fat. Stop worrying about how much you weigh and focus on how you look in the mirror and how great you look in your cloths and naked!!!!
Texas Metabolics is the perfect place for you to learn the TRUTH about fat loss. We design training programs, custom meal programs, supplements and vitamins and a positive atmosphere to reach your goals. We've been successful in help other reach their fat loss goals for close to 20+ years now. So give us a call at 713-870-6960 and get started dropping the FAT today!!!
Reverse Aging with these Simple yet very Effective Steps!
Forget Low Fat Diets.
Low fat everything has been the craze now for decades and look around. What has that wonderful bit of advice done for the bodies you see? We're fatter, sicker, and more addicted to sugar and carbs than any other time in history. And, we're passing these habits to our kids.
Fats are not to be feared – they're to be embraced. They do not make you fat; rather, they help your body regenerate your power hormones. Testosterone, the 'strength' hormone, for example, is the direct result of cholesterol and dietary fat intake. That's right: "Cholesterol" isn't a dirty word! Your body needs dietary fat and cholesterol in order to produce ANY AND ALL vital hormones.
People on low fat diets look drawn, gaunt, and weak. They are often sick, sometimes to the point of literally breaking down. And, they can never just enjoy eating out. Every meal and every gram must be accounted for. Do you really think this will make you younger? Of course not... it will worry you to death if it doesn't kill you first!
Stop Running in Circles
Gym classes can be fun, if you like sitting in one place and torturing yourself. But have you noticed how little people change their bodies in these classes? Sure, it's good "cardio", but cardiovascular conditioning can be gained with far less time and effort.
Treadmills, and any form of endurance training (especially running) does very little to help the age reversal process. Many times, these long-duration exercise bouts accelerate the aging process by increasing free radicals. These free radicals are scavengers that prey on your body's essential nutrients and tissues.
Stop Blaming Everything On How Old You Are
Your body doesn't own a clock. Studies have shown that men and women in their 90s were able to gain muscle tone in just a matter of weeks of simple weight training. I've personally seen men and women transform their physiques at literally all ages—25 to 95! In the picture above this lady is 82 years young and stronger than many women 50 years her junior.
If you're around those naysayers who are constantly talking about growing old, all their aches and pains, and how life is just down hill after 40—LEAVE! Surround yourself with positive thinkers who absolutely crave a challenge. A challenge is what keeps you YOUNG, and the best challenge there is happens to be taking control of your health and body.
Avoid Chronic Dehydration
Water isn't just "good for you" — water burns fat. Water suppresses hunger. Water renews your skin. Just drinking 12 ounces of pure water every day can take a few years off your face in a matter of weeks. You'll also drop fat, have more energy, and save your kidneys and liver from chronic overwork.
When your kidneys are taxed from too little water, your liver has to take over. Now, get this: Your liver is your number one fat-burning organ. Do you REALLY want it processing liquids and toxins rather than BURNING FAT? No way, right? Well, grab a glass of water, and watch the mirror. Within a few weeks, the change to your face and body will be noticeable.
Work Out LESS (Yes, Less)
If you don't work out at all, you're going to lose muscle tissue every year. That means you'll get fatter and flabbier each and every year with less shape and more sag. Is this what you desire? No way, right?
Well, the answer is old school resistance training. Mix your cardio in with your weight training and exercise 3 times weekly using both weights and cardio.
