To gain lean muscle you have to consume enough calories for the body to function and build muscle through resistance training.
Protein & “good fats” develop the amino acids necessary to replenish and develop muscle.
Burning fat is the second priority.
To burn fat you need to add muscle, burn more calories than you consume, and get good solid rest.
IT is time to burn that fat! As odd as it seems you must eat to burn fat & add muscle. Remember this above all else: DIETING IS THE ENEMY!!!!
IT is time to burn that fat! This slide show presentation will help you Understand why Dieting is your enemy. You will understand how a little known hormone is affecting your ability to burn fat. You will have a clear understanding of how to build your fat burning and muscle building nutritional program.
Fat Burning Nutrition
Portion Control Is King
Maintaining your calorie balance is critical and portion control is the most effective way to achieve the quality calories you need to supply energy to your body
Eating 5-6 small portioned meals a day will ensure your metabolism is working throughout the day.
Fat Burning Nutrition
Portion control Tips:
Meat e.g., chicken, steak, hamburger, seafood, etc. should be around 4-5 ounces. A 1” thick steak or hamburger should fit in the center part of your palm.
Fish should be about the size of a check book
Shrimp, scallops, oysters should fit in the palm of your hand about 1” high.
You should consume protein every 3-4 hours during your waking hours.
Fat Burning Nutrition
Portion control Tips:
Eat the vast majority of carbohydrates before 6PM.
Limit carbohydrates after 6PM to fibrous carbohydrates, e.g. cauliflower, broccoli, carrots, apples, celery, etc.
Stop all carbohydrate consumption at least 2 hours before bedtime
Eat some protein with every carbohydrate.
Ensure you stay within your carbohydrate % for your metabolic type.
Use the right oils to ensure your receive healthy fats:
Organic natural extra virgin olive oil (the bottle should be dark and the oil should be cloudy not clear.
Pour on salads
Pour over pasta after cooking
Use when cooking medium to low heat only
Unprocessed raw organic coconut oil should be used for high to medium heat cooking and for flavor.
Stay away from unsaturated hydrogenised cooking oils like canola, and safflower, margarines.
Omega 3 supplements such as fish oil and flaxseed oil provide healthy fats and aid in digestion.
The first thing to read on a food label is the ingredients.
Look for fat burning inhibitors:
The word “hydrogenised” is a no-no!
Any chemical or artificial ingredient that you can’t pronounce or don’t know what it is, e.g. aspartame.
Trans fats are very bad boys.
Calories from fat should be around 50% or less.
Not all saturated fats are bad for you, e.g. almonds provide a great fat calorie that helps build protein. You have to portion control them because of calories not because of the fat.
Finally look for calories. Especially calories PER SERVING.
Look for how many servings.
Note all the sugar in the Starbuck dried fruit packet. This packet is about 1 oz and is loaded with sugar and hydrogenised oil. This is sold with oatmeal. The customer is lured by the healthy oatmeal breakfast and then adds dried fruit (a seemingly healthy product) to the oatmeal destroying the healthy breakfast.
Strategically increase calories and carbohydrates on cheat days midweek and at the end of the week.
It takes a week to see a reduction in Leptin from dieting
Fortunately it takes less time to see an increase due to Leptin’s strong relationship with carbohydrates.
Create a cheat day where you eat higher nutritional carbohydrates which increases your calories
The brain receives the signal to increase Leptin, which has the affect of increasing the metabolism, reducing cortisol, and increasing thyroid functions
The day after your cheat day you go back to your normal meal plan and your body is prime for fat loss as you reduce carbohydrates and Leptin begins to fall again, but remember it takes a little longer to reduce Leptin.
You can’t continue to reduce carbohydrates forever or the Leptin will fall again kicking in preventing fat burning.
You have to create a cycle of cheating where you cycle in more calories and nutritional carbohydrates and then reduce them again. This keeps the brain and body confused and continually working the metabolism
So How Do You Cheat Correctly
The cheat day concept of going from low to higher carbohydrates ensures the body is always in a fat burning mode and kicks your metabolism into gear.
The 2 nd week of a low calorie diet program the metabolism is stalled.
Heavy Weight Training 20% calorie increase High Carbohydrates Low Aerobic Normal Routine Standard Carbohydrates Heavy Weight Training 20% calorie increase Standard Carbohydrates Heavy Weight Training 20% calorie increase High Carbohydrates Low Aerobic Normal Routine Standard Carbohydrates Low Aerobic Normal Routine Standard Carbohydrates No exercise: Normal routine Standard Carbohydrates Sat Fri Thu Wed Tues Mon Sun
This is not a license to over-indulge (portion control is important on cheat days)
Pick nutritionally sound carbohydrates, e.g. fruit, bread, pasta, ice cream, cheese, etc.
Don’t pick nutritionally VOID carbohydrates like candy, cake, cookies, etc.
Don’t go overboard with calories, e.g. jump from 1200 calories to 3000 calories.
You must keep up your workout program!!
Schedule cheat days on resistance training days to help burn calories.
Do not reduce carbohydrates excessively on non-resistance training days
Try to sustain fat at 20% or less and those fats should be good fats as discussed earlier.
Enjoy you favorite foods on cheat days
Continue to monitor your progress through Fitday.com
Lost fat and lean muscle gain
Easier to maintain
You enjoy the foods you like
Cravings should not get the better of you
NO MORE GUILT!!!!!
This is Insanely Great This is everything dieting is not.
Design Your Plan
If you are normal you have certain days that are hard to maintain a disciplined meal plan, e.g. the weekend.
Make one of your cheat days a weekend day.
Make sure you place one cheat day in the middle of the week.
Make sure you continue your 6 meal day
No pigging out at one meal.
Saving on one meal for a big dinner is a very bad idea. Enjoy what you want but portion control enough so you don’t overdue your eating.
Where possible pick quality lean fats to eat, e.g. sirloin steak versus prime-rib.
Limit simple carbohydrates, e.g. pies, cakes, DONUTS! You can have them, just remember they are truly empty carbohydrates and will do you little to no good.
MONITOR yourself. If you see a large increase in weight with a body fat % increase it is time to switch back to the standard program.
As always drink plenty of water. Drink at least 8-16 ounces 30 minutes before each meal. This will help you portion control, especially on your cheat days