Apparently, a new type of broccoli helps up your metabolism and fight aging.
Regular old broccoli just isn’t good enough anymore. The AAP reports
that there’s a new type of broccoli in town, this one with more than two
times the amount of anti-aging compound glucoraphanin. Sorry, boring
broccoli.
Word is that Beneforté broccoli, which was developed through
cross-pollination and selection to combine commercial broccoli with wild
broccoli, has an increased ability to produce more phytonutrients like
glucoraphanin, nutrients which often help improve the performance of mitochondria cells.
“Tiny energy generators in cells called mitochondria, which become less efficient with age, were given a new lease of life and had their performance improved,” AAP reports.
Researchers tested the effects of Beneforté, recruiting 48 volunteers to have them eat either
Beneforté, regular broccoli, or peas for three months. The resulting
blood tests found that the Beneforté group had improved metabolism, and
less inflammation in their blood.
Other “cruciferous” vegetables with glucoraphanin include kale, Brussels
sprouts, and cauliflower, but Beneforté even out-crucifers those. According to the website,
Beneforté has 270 percent of the glucaoraphanin found in regular
broccoli; kale only has 1 percent of what regular broccoli has. We guess
the kid-friendly classic wins this round.
Showing posts with label nutrition for weight loss. Show all posts
Showing posts with label nutrition for weight loss. Show all posts
Wednesday, August 7, 2013
Thursday, August 1, 2013
How do I repair my BROKEN metabolism?
If
you’ve never heard of G-flux, here’s a simple formula for increasing
it: Eat more; exercise more. Sounds pretty simple, but let’s take a
deeper look.
Exercise increases metabolism. Eating increases metabolism. The trick is learning to balance the two so that you still create a negative calorie balance.
Allow me to explain.
Sedentary people (folks who just sit around and don’t exercise) have painfully slow metabolisms. This is due to many hormonal factors resulting from a lack of exercise along with the fact that these individuals never really “teach” their body to burn additional calories.
Likewise, chronic dieters share the same plight. When you chronically under-eat, metabolism shuts down as a starvation protection mechanism and the oh-so-slow metabolism blues start a-playin’.
On the contrary, exercise and eating are metabolism boosters. That being said, it’s not very likely that eating more by itself will ever do wonders for your fat loss goals.
But when you combine eating more with a high caloric burn via exercise you get the best of both worlds.
For example, let’s say your basal metabolic rate allows you to burn 2000 calories a day. Knowing this, you go on a diet and begin eating 1500 calories a day, putting you 500 calories in the hole. Now, on the surface a 500 calorie deficit would appear to be a good thing, but unfortunately you’ve done your metabolism NO favors here. In fact, under-eating only decreases metabolism with each passing day as you've experienced.
So, “dieting” as we know it is not the method of choice for creating a calorie deficit, especially when trying to repair your metabolism.
Now let’s take a similar scenario. You burn 2000 calories a day, but instead of “dieting” you start eating 300 calories MORE each day and you also burn 800 extra calories through exercise. The result? The SAME 500 calorie deficit (2800 calories burned, 2300 calories consumed) but you do so while increasing your metabolism through eating and exercising more.
That’s the power of G-flux. Apply the concept and watch your metabolism skyrocket.
Want to know how to increase your metabolism even further with FOOD? Check out this link Biotrust made for you:
==> Exactly what to eat for rapid fatloss (meal by meal)
Exercise increases metabolism. Eating increases metabolism. The trick is learning to balance the two so that you still create a negative calorie balance.
Allow me to explain.
Sedentary people (folks who just sit around and don’t exercise) have painfully slow metabolisms. This is due to many hormonal factors resulting from a lack of exercise along with the fact that these individuals never really “teach” their body to burn additional calories.
Likewise, chronic dieters share the same plight. When you chronically under-eat, metabolism shuts down as a starvation protection mechanism and the oh-so-slow metabolism blues start a-playin’.
On the contrary, exercise and eating are metabolism boosters. That being said, it’s not very likely that eating more by itself will ever do wonders for your fat loss goals.
But when you combine eating more with a high caloric burn via exercise you get the best of both worlds.
For example, let’s say your basal metabolic rate allows you to burn 2000 calories a day. Knowing this, you go on a diet and begin eating 1500 calories a day, putting you 500 calories in the hole. Now, on the surface a 500 calorie deficit would appear to be a good thing, but unfortunately you’ve done your metabolism NO favors here. In fact, under-eating only decreases metabolism with each passing day as you've experienced.
So, “dieting” as we know it is not the method of choice for creating a calorie deficit, especially when trying to repair your metabolism.
Now let’s take a similar scenario. You burn 2000 calories a day, but instead of “dieting” you start eating 300 calories MORE each day and you also burn 800 extra calories through exercise. The result? The SAME 500 calorie deficit (2800 calories burned, 2300 calories consumed) but you do so while increasing your metabolism through eating and exercising more.
That’s the power of G-flux. Apply the concept and watch your metabolism skyrocket.
Want to know how to increase your metabolism even further with FOOD? Check out this link Biotrust made for you:
==> Exactly what to eat for rapid fatloss (meal by meal)
Friday, July 26, 2013
7 Simple Steps to Making the Ultimate Fat-Burning Salad (Every Time)
If
you're like me, then you love eating a LOT of food. One of the best ways to
OVEREAT while on a diet is by enjoying huge, delicious salads
regularly.
Here's our 7-Step, Fool-Proof Method for building the ultimate fat-burning salad each and every time:
1. Get a huge bowl (no... bigger)
2. Fill it with salad greens (spinach, romaine, spring mix, etc)
3. Add other veggies (carrots, cucumbers, tomatoes, celery, eggplant, onions, peppers, etc)
4. Optional - add a healthy carb source (berries, apples, chickpeas, quinoa, etc)
5. Add a protein source (chicken, beef, pork, lamb, etc)
6. Optional - Add a healthy fat source (organic eggs, organic cheese, avocado, etc)
7. Use a homemade dressing w/ vinegar, olive oil & seasonings
It's a simple as that! In fact, it's EXTREMELY EASY to make a huge salad (one that you probably couldn't even finish) that comes in at less than 400 calories... and when you understand how it make it the right way, with delicious foods like those listed above, you'll never feel deprived and you'll learn to fall in love with eating loads of satisfying food while blasting that unwanted belly bulge at the same time!
Now, if you REALLY want to learn how to eat for a flat belly, just follow this simple meal plan that we outline meal by meal on the next page:
==> EXACTLY what to eat for rapid fatloss (meal by meal)
Here's our 7-Step, Fool-Proof Method for building the ultimate fat-burning salad each and every time:
1. Get a huge bowl (no... bigger)
2. Fill it with salad greens (spinach, romaine, spring mix, etc)
3. Add other veggies (carrots, cucumbers, tomatoes, celery, eggplant, onions, peppers, etc)
4. Optional - add a healthy carb source (berries, apples, chickpeas, quinoa, etc)
5. Add a protein source (chicken, beef, pork, lamb, etc)
6. Optional - Add a healthy fat source (organic eggs, organic cheese, avocado, etc)
7. Use a homemade dressing w/ vinegar, olive oil & seasonings
It's a simple as that! In fact, it's EXTREMELY EASY to make a huge salad (one that you probably couldn't even finish) that comes in at less than 400 calories... and when you understand how it make it the right way, with delicious foods like those listed above, you'll never feel deprived and you'll learn to fall in love with eating loads of satisfying food while blasting that unwanted belly bulge at the same time!
Now, if you REALLY want to learn how to eat for a flat belly, just follow this simple meal plan that we outline meal by meal on the next page:
==> EXACTLY what to eat for rapid fatloss (meal by meal)
Monday, July 22, 2013
Satisfy your salty/crunchy cravings with this fat-burning snack
Let's face it. We all get cravings, and we all give in to them.
BUT, when you understand how to choose the right foods, you can still satisfy your every craving without screwing up your diet or being overwhelmed with feelings of guilt.
For example, let's say you get a craving for something salty and crunchy...it's a pretty common craving. Unfortunately, it often leaves us reaching for terrible processed foods like potato chips and pretzels -- foods that certainly aren't going to have a positive effect on your fat loss goals, or your health.
But what if you had a go-to salty/crunchy food that you could turn to in these instances that was actually healthy for you and your waistline? Well you do...
Almonds!
Almonds are loaded with healthy fats and protein that will keep you feeling full for hours, making them a terrific fat-burning snack to scratch that salty/crunchy craving itch.
And here's another tip (after all, two tips are better than one): While almonds are great, it's easy to overeat almost any food when eating straight out of the container. In fact, research shows that you will eat on average two to three times MORE of a food when eating out of the container, than if you pre-portion your food out into a bowl.
For almonds, we've found that 2 ounces (the typical serving size) is the perfect amount to set aside for a great fat-burning snack that will satisfy your cravings while holding you over until your next main meal to boot.
Now, on to our THIRD tip of the day (man, we're really overdelivering!). Did you know that recent research is strongly suggesting that there is one particular nutrient that is even more important to your health and fatloss goals than taking a daily multivitamin?
Biotrust shows you exactly what nutrient it is, along with all the best foods that contain it, at the link below:
==> MORE important than a daily multivitamin: Doctors and Scientists agree
BUT, when you understand how to choose the right foods, you can still satisfy your every craving without screwing up your diet or being overwhelmed with feelings of guilt.
For example, let's say you get a craving for something salty and crunchy...it's a pretty common craving. Unfortunately, it often leaves us reaching for terrible processed foods like potato chips and pretzels -- foods that certainly aren't going to have a positive effect on your fat loss goals, or your health.
But what if you had a go-to salty/crunchy food that you could turn to in these instances that was actually healthy for you and your waistline? Well you do...
Almonds!
Almonds are loaded with healthy fats and protein that will keep you feeling full for hours, making them a terrific fat-burning snack to scratch that salty/crunchy craving itch.
And here's another tip (after all, two tips are better than one): While almonds are great, it's easy to overeat almost any food when eating straight out of the container. In fact, research shows that you will eat on average two to three times MORE of a food when eating out of the container, than if you pre-portion your food out into a bowl.
For almonds, we've found that 2 ounces (the typical serving size) is the perfect amount to set aside for a great fat-burning snack that will satisfy your cravings while holding you over until your next main meal to boot.
Now, on to our THIRD tip of the day (man, we're really overdelivering!). Did you know that recent research is strongly suggesting that there is one particular nutrient that is even more important to your health and fatloss goals than taking a daily multivitamin?
Biotrust shows you exactly what nutrient it is, along with all the best foods that contain it, at the link below:
==> MORE important than a daily multivitamin: Doctors and Scientists agree
Saturday, July 20, 2013
Beware of this food label SCAM
When
it comes to food labels, manufacturers are very good at finding the
loopholes in labeling laws and requirements, and subsequently very good
at pulling the wool over YOUR eyes. One such loophole is the
manufacturer's ability to claim "zero" grams of fat, or zero grams of
trans fat, or zero calories on the label, when in fact the product does
indeed contain plenty of fat, trans fat, and/or calories.
Here's the law, and how food manufacturers get around it:
Zero grams of fat or zero grams of trans fat: As long as the food item has less than .5g of fat or trans fat, respectively, the label does not need to claim their existence on the label. In fact, the product can even legally market "Zero grams of fat!" or "0g of trans fat per serving!"
More on why this is a HUGE problem, and how food manfacturers deepen this loophole in just a minute.
Zero calories per serving: As long as the food item has less than 5 calories per serving, it can be rounded down and labeled 0 calories.
Deepening the Loophole with Unrealistic Serving Sizes
While .5g of fat or 5 calories may not seem like a big deal, remember that these values are "per serving", and while an entire package, box, can, or bottle of a product may contain hundreds of calories and loads of fat, as long as they can divide that package into small enough servings to meet the calorie and gram requirements to claim zero, it's legal.
Legal AND deceptive as hell.
We don't know about you, but we get angry when we see food manufacturers outright LYING to consumers on their labels and in the nutrition facts. Some of these products should change the Nutrition Facts header to "Nutrition Lies" and it'd actually be a lot more accurate.
You see, at BioTrust they provide you with honest nutrition advice and products, and as such, here are there "Top 3 Violators" of this deceptive food labeling practice.
1. Cooking Sprays and Butter Sprays - Cooking sprays are labeled as fat-free but their first ingredient is oil, which is 100% fat. How in the world can this be? Well, the serving size is 1/5th of a second. What? Last time we used a cooking spray (some of the organic ones are useful) it took about 3 seconds to lightly coat the surface of the pan. Well, according to the manufacturer, we just used 15 servings.
Bottom line, no one uses the ridiculous and absurd microscopic 1/5th of second spray suggested serving, which isn't nearly enough product to be of practical use.
Cooking sprays aren't fat-free...they are nearly 100% fat. In my example above, a realistic serving actually contains around 5 grams of fat and 45 calories. A far cry from the 0 number reported on their nutrition facts.
Same goes for butter sprays, which are 90%+ fat in most cases. For example, one popular brand of butter spray contains over 800 calories and 90g of fat per bottle, yet it's labeled as a fat-free, calorie-free product! Yeah, right!
The serving size? One spray. Let's get real here...no one is using one spray, or five sprays, or 10 sprays. In fact, twenty-five sprays equals just one teaspoon, when the servings size for regular butter is 1 tablespoon. When you balance out the serving size to be the same as a serving of butter, you're looking at 75 sprays to get the same amount.
2. Artificial sweeteners - Not only are artificial sweeteners bad news for you health, but they're also a top violator of "calorie free" deceptive labeling practices. Many brands of artificial sweeteners use maltodextrin and/or dextrose (which is pure sugar) as fillers in each packet, and each packet can legally contain up to a full gram of sugar and 5 calories and still be labeled as calorie free.
They have seen people put 3 - 5 packets of this stuff in their coffee or on their cereal...hardly calorie free and even worse, maltodextrin and dextrose are two of the biggest insulin-spiking carbs around -- the entire reason people choose artificial sweeteners over sugar in the first place!
To learn more about how the popular artificial sweetener sucralose (known commonly as Splenda®) can destroy your health, click here.
3. Any food that contains "partially hydrogenated" oils in the ingredient list, period. Bottom line, you should have a zero-tolerance attitude toward trans fats. They are the most health-derailing nutrient known to man, and you should be truly consuming ZERO grams per day.
If a product claims "Zero grams of trans fat per serving", especially if they speficy "per serving", they are almost always playing the serving size game and you're very likely to see partially hydrogenated oils on the list of ingredients when you flip the package over. If so, avoid it like the plague.
But perhaps even worse than trans fat is a food that you are likely eating every single day that has been linked to over 170 negative health conditions, including obesity and weight gain. Whatever you do, make sure you limit your intake of this "anti-nutrient" immediately:
==> The #1 WORST food for your health and waistline (AVOID)
Here's the law, and how food manufacturers get around it:
Zero grams of fat or zero grams of trans fat: As long as the food item has less than .5g of fat or trans fat, respectively, the label does not need to claim their existence on the label. In fact, the product can even legally market "Zero grams of fat!" or "0g of trans fat per serving!"
More on why this is a HUGE problem, and how food manfacturers deepen this loophole in just a minute.
Zero calories per serving: As long as the food item has less than 5 calories per serving, it can be rounded down and labeled 0 calories.
Deepening the Loophole with Unrealistic Serving Sizes
While .5g of fat or 5 calories may not seem like a big deal, remember that these values are "per serving", and while an entire package, box, can, or bottle of a product may contain hundreds of calories and loads of fat, as long as they can divide that package into small enough servings to meet the calorie and gram requirements to claim zero, it's legal.
Legal AND deceptive as hell.
We don't know about you, but we get angry when we see food manufacturers outright LYING to consumers on their labels and in the nutrition facts. Some of these products should change the Nutrition Facts header to "Nutrition Lies" and it'd actually be a lot more accurate.
You see, at BioTrust they provide you with honest nutrition advice and products, and as such, here are there "Top 3 Violators" of this deceptive food labeling practice.
1. Cooking Sprays and Butter Sprays - Cooking sprays are labeled as fat-free but their first ingredient is oil, which is 100% fat. How in the world can this be? Well, the serving size is 1/5th of a second. What? Last time we used a cooking spray (some of the organic ones are useful) it took about 3 seconds to lightly coat the surface of the pan. Well, according to the manufacturer, we just used 15 servings.
Bottom line, no one uses the ridiculous and absurd microscopic 1/5th of second spray suggested serving, which isn't nearly enough product to be of practical use.
Cooking sprays aren't fat-free...they are nearly 100% fat. In my example above, a realistic serving actually contains around 5 grams of fat and 45 calories. A far cry from the 0 number reported on their nutrition facts.
Same goes for butter sprays, which are 90%+ fat in most cases. For example, one popular brand of butter spray contains over 800 calories and 90g of fat per bottle, yet it's labeled as a fat-free, calorie-free product! Yeah, right!
The serving size? One spray. Let's get real here...no one is using one spray, or five sprays, or 10 sprays. In fact, twenty-five sprays equals just one teaspoon, when the servings size for regular butter is 1 tablespoon. When you balance out the serving size to be the same as a serving of butter, you're looking at 75 sprays to get the same amount.
2. Artificial sweeteners - Not only are artificial sweeteners bad news for you health, but they're also a top violator of "calorie free" deceptive labeling practices. Many brands of artificial sweeteners use maltodextrin and/or dextrose (which is pure sugar) as fillers in each packet, and each packet can legally contain up to a full gram of sugar and 5 calories and still be labeled as calorie free.
They have seen people put 3 - 5 packets of this stuff in their coffee or on their cereal...hardly calorie free and even worse, maltodextrin and dextrose are two of the biggest insulin-spiking carbs around -- the entire reason people choose artificial sweeteners over sugar in the first place!
To learn more about how the popular artificial sweetener sucralose (known commonly as Splenda®) can destroy your health, click here.
3. Any food that contains "partially hydrogenated" oils in the ingredient list, period. Bottom line, you should have a zero-tolerance attitude toward trans fats. They are the most health-derailing nutrient known to man, and you should be truly consuming ZERO grams per day.
If a product claims "Zero grams of trans fat per serving", especially if they speficy "per serving", they are almost always playing the serving size game and you're very likely to see partially hydrogenated oils on the list of ingredients when you flip the package over. If so, avoid it like the plague.
But perhaps even worse than trans fat is a food that you are likely eating every single day that has been linked to over 170 negative health conditions, including obesity and weight gain. Whatever you do, make sure you limit your intake of this "anti-nutrient" immediately:
==> The #1 WORST food for your health and waistline (AVOID)
Wednesday, July 10, 2013
7 Top Weight Loss Mistakes
When it comes to fat loss, I feel like I've been everywhere and
seen everything. I've watched 95% of people in the gyms struggle
with weight loss and make no progress, but I've also watched the
weirdest and wildest regimens work for others.
And in dealing with thousands of people on the Internet and through the Men's Health website, I've been able to pick up on the "Seven Mistakes People Make When Trying to Lose Fat" Here they are to help you avoid them...
1. People simply fail to consider the consequences of their actions.
Alwyn Cosgrove (one of the top trainers in the business) once told me, "I get my clients to think, 'Will this help me or not? Is this a positive step or not?' If you can see that every action that you take is either helping you lose fat or stopping you from losing fat, then you will start to make better choices."
So remember that everything you put in your mouth is either for or against fat loss. And every exercise choice you make is either for or against fat loss. "Get that", Alwyn says, "and you're a hit."
2. People neglect to control their insulin and blood sugar levels - 2 key factors in determining whether or not the body fat will come off.
If you eat processed foods you are guaranteed to elevate your insulin & blood sugar levels. If you do that, your body sends the message, "Store fat!", and you won't make any progress. So avoid white-flour based bakery products, sugary drinks, and almost any carbohydrate snack that comes in a bag or a box.
3. People train like it's the 80's.
Yes, I know. Eighties music is popular again. But that doesn't mean ineffective training methods from the 80's like light weights, low intensity steady state cardio, and endless low-intensity ab work should also make a comeback. That type of training should stay buried in the back issues of cheesy muscle magazines. Stick to strength training and interval training for efficient and effective body changing routines.
I know that the "fat-burning" zone and "morning cardio on an empty stomach" has been drilled into your heads by well-meaning trainers and articles, but science just doesn't support this.
The latest on fat loss research from Australia has shown that a 20-minute interval program led to significantly more weight loss than 40-minute aerobic sessions.
We must adapt our programs to the science in order to succeed. Don't be left behind!
4. People don't take 30 minutes to plan their next day's food intake.
If you fail to do this, you will set your fat loss efforts back by a minimum of 72 hours. Without a good meal plan, you are left to hunt and gather food in the modern world. And that's a recipe for fat loss disaster. You are bound to eat something processed if you aren't prepared. You will lose the fat burning benefits from yesterday's workout and it will take until the end of the following day to get back on track. An entire 72-hour period wasted.
5. People don't eat enough vegetables.
We can thank John Berardi for making it common knowledge that you should eat fiber-rich vegetables at every meal to assist your fat loss efforts. By doing so, you'll control your blood sugar and insulin - thus supporting the optimal hormonal situation for fat loss.
6. People screw up their hormones with poor lifestyle choices.
If you are out boozing and staying up late on the weekend, you are shutting down your fat loss and messing up the optimal hormonal environment for fat burning. I will talk a lot more about the optimal hormonal levels for fat loss in the future, as I believe this is the underrated key to building your best body ever.
7. People don't plan and monitor their training sessions. If you are still going to the gym without a plan, then you are going to have a hard time losing fat. And if you aren't recording your workouts and eating habits, then you aren't losing as much fat as you probably can. To fix this mistake, start by getting on track with strength training and interval training. It's guaranteed to get you lean.
I know that your motivation is high at this time of the year. So grab a good program based on science, add to that a nutrition PLAN (that is actually planned out on paper - like the TT Nutrition Guidelines from Dr. Chris Mohr), and get some social support on your side and you will succeed this year.
Get your very own copy of Turbulence Training & the Nutrition Guide here: => http://www.turbulencetraining.com/
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com
And in dealing with thousands of people on the Internet and through the Men's Health website, I've been able to pick up on the "Seven Mistakes People Make When Trying to Lose Fat" Here they are to help you avoid them...
1. People simply fail to consider the consequences of their actions.
Alwyn Cosgrove (one of the top trainers in the business) once told me, "I get my clients to think, 'Will this help me or not? Is this a positive step or not?' If you can see that every action that you take is either helping you lose fat or stopping you from losing fat, then you will start to make better choices."
So remember that everything you put in your mouth is either for or against fat loss. And every exercise choice you make is either for or against fat loss. "Get that", Alwyn says, "and you're a hit."
2. People neglect to control their insulin and blood sugar levels - 2 key factors in determining whether or not the body fat will come off.
If you eat processed foods you are guaranteed to elevate your insulin & blood sugar levels. If you do that, your body sends the message, "Store fat!", and you won't make any progress. So avoid white-flour based bakery products, sugary drinks, and almost any carbohydrate snack that comes in a bag or a box.
3. People train like it's the 80's.
Yes, I know. Eighties music is popular again. But that doesn't mean ineffective training methods from the 80's like light weights, low intensity steady state cardio, and endless low-intensity ab work should also make a comeback. That type of training should stay buried in the back issues of cheesy muscle magazines. Stick to strength training and interval training for efficient and effective body changing routines.
I know that the "fat-burning" zone and "morning cardio on an empty stomach" has been drilled into your heads by well-meaning trainers and articles, but science just doesn't support this.
The latest on fat loss research from Australia has shown that a 20-minute interval program led to significantly more weight loss than 40-minute aerobic sessions.
We must adapt our programs to the science in order to succeed. Don't be left behind!
4. People don't take 30 minutes to plan their next day's food intake.
If you fail to do this, you will set your fat loss efforts back by a minimum of 72 hours. Without a good meal plan, you are left to hunt and gather food in the modern world. And that's a recipe for fat loss disaster. You are bound to eat something processed if you aren't prepared. You will lose the fat burning benefits from yesterday's workout and it will take until the end of the following day to get back on track. An entire 72-hour period wasted.
5. People don't eat enough vegetables.
We can thank John Berardi for making it common knowledge that you should eat fiber-rich vegetables at every meal to assist your fat loss efforts. By doing so, you'll control your blood sugar and insulin - thus supporting the optimal hormonal situation for fat loss.
6. People screw up their hormones with poor lifestyle choices.
If you are out boozing and staying up late on the weekend, you are shutting down your fat loss and messing up the optimal hormonal environment for fat burning. I will talk a lot more about the optimal hormonal levels for fat loss in the future, as I believe this is the underrated key to building your best body ever.
7. People don't plan and monitor their training sessions. If you are still going to the gym without a plan, then you are going to have a hard time losing fat. And if you aren't recording your workouts and eating habits, then you aren't losing as much fat as you probably can. To fix this mistake, start by getting on track with strength training and interval training. It's guaranteed to get you lean.
I know that your motivation is high at this time of the year. So grab a good program based on science, add to that a nutrition PLAN (that is actually planned out on paper - like the TT Nutrition Guidelines from Dr. Chris Mohr), and get some social support on your side and you will succeed this year.
Get your very own copy of Turbulence Training & the Nutrition Guide here: => http://www.turbulencetraining.com/
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com
Thursday, July 4, 2013
PIG OUT on 4th of July to burn more flab (here's how)
Today, we're
going to teach you how you can use today's 4th of July appetizers,
snacks, BBQ, AND dessert to actually help you BOOST your leptin levels
and and fat-burning next week. Ready?
You see, this scientifically-backed technique is known as periodic overfeeding, or more simply put, strategically "cheating" on your diet with all your favorites foods… like everything you'll find at the holiday BBQ that you're likely going to today (burgers, hot dogs, potato salad, banana pudding, brownies, cakes, etc), including one of our all-time favorites...Mac N' Cheese! Now that's good stuff. :)
Now, you may be wondering how in the world eating these "bad" foods can actually have a positive effect on your waistline over the coming week, and it all traces back to leptin.
As mentioned in yesterday's post, leptin levels are highly correlated to your calorie intake, and after only one week following a calorie-restricted diet, levels can drop by as much as half, putting you at a dismal 50% of your fat burning potential.
And while that's clearly bad news for anyone looking to achieve a flat belly fast, there's also a glimmer of hope hidden in that unfortunate truth.
You see, because leptin is so closely related to your calorie intake, research also shows that periodically going OFF your diet and indulging in your favorite high calorie foods can give suffering leptin levels a much-needed bump in the right direction.
For this reason, we recommend to all our clients that they incorporate a weekly "cheat day" in to their nutrition programs—adding an additional 1000 calories or more in one day—and it's something you should definitely consider adding to yours.
And best of all, that means today's 4th of July holiday feast, treats, and goodies can actually BOOST your fat-burning next week provided you get right back on track...so enjoy the holiday and relax a little!The down side to cheat days, however, is that the increase in leptin they produce only lasts so long and leptin levels will again begin to decline once you return to a reduced calorie diet. Naturally, you can't have a cheat day EVERY day and expect to lose fat, so what else can be done to combat fallen leptin levels throughout the week?
Fortunately, we show you an even BETTER, easier method (believe it or not) for increasing your daily leptin levels on the next page:
==> Go To Next Page
You see, this scientifically-backed technique is known as periodic overfeeding, or more simply put, strategically "cheating" on your diet with all your favorites foods… like everything you'll find at the holiday BBQ that you're likely going to today (burgers, hot dogs, potato salad, banana pudding, brownies, cakes, etc), including one of our all-time favorites...Mac N' Cheese! Now that's good stuff. :)
Now, you may be wondering how in the world eating these "bad" foods can actually have a positive effect on your waistline over the coming week, and it all traces back to leptin.
As mentioned in yesterday's post, leptin levels are highly correlated to your calorie intake, and after only one week following a calorie-restricted diet, levels can drop by as much as half, putting you at a dismal 50% of your fat burning potential.
And while that's clearly bad news for anyone looking to achieve a flat belly fast, there's also a glimmer of hope hidden in that unfortunate truth.
You see, because leptin is so closely related to your calorie intake, research also shows that periodically going OFF your diet and indulging in your favorite high calorie foods can give suffering leptin levels a much-needed bump in the right direction.
For this reason, we recommend to all our clients that they incorporate a weekly "cheat day" in to their nutrition programs—adding an additional 1000 calories or more in one day—and it's something you should definitely consider adding to yours.
And best of all, that means today's 4th of July holiday feast, treats, and goodies can actually BOOST your fat-burning next week provided you get right back on track...so enjoy the holiday and relax a little!The down side to cheat days, however, is that the increase in leptin they produce only lasts so long and leptin levels will again begin to decline once you return to a reduced calorie diet. Naturally, you can't have a cheat day EVERY day and expect to lose fat, so what else can be done to combat fallen leptin levels throughout the week?
Fortunately, we show you an even BETTER, easier method (believe it or not) for increasing your daily leptin levels on the next page:
==> Go To Next Page
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