Try This Strategy To Lose Weight & Feel Great!
One of my gurus, Jack La Lanne, who died January 23, 2011 at the age of 96, once said, "Exercise is your King, and nutrition is your Queen. Together they create your Fitness Kingdom." Personally, I believe there is a lot of truth to that statement.
Exercise is the spark, and nutrition is fuel for your metabolism. You can exercise until you are blue in the face, but until you master what you eat, you will never reach your true fitness potential.
Eating Higher Quality Foods is Not Always Enough
On the surface it seems that not eating junk food and eating only healthy, living, unprocessed foods would do the trick. But in order to fuel your fat burning engine, you need to take it a step further. You need to eat smaller meals more frequently.
Eventually, you'll want to eat 5-6 small meals per day, with high quality protein, low glycemic carbs, and fiber combined in each meal, and about 30 percent or more of your calories should come from healthy fats like avocados, olive oil, coconut oil, fish oil, flax oil, seeds and nuts. In order to get the most results from your fitness routine you must:
- Learn about the timing of your meals in reference to your wake-up and bed time, and your workout time.
- Learn about your macro-nutrient totals. That's just a fancy word for the optimal percentage of carbs, proteins, and fats in each of your meals. ( I prefer to have a 30 protein, 30 fat and 40 carb ratio to my own diet )
- Use good sources of acceptable lean proteins, healthy fats and low glycemic carbohydrates.
- Determine your body type, which will indicate the ideal ratio of carbohydrates, proteins, and fats that your body needs for optimal performance.
Beneficial sources of protein include:
- Organic chicken and turkey
- Cold water fish (as long as it is free of heavy metals and other contaminants.)
- Organic free-range eggs
- Lean, grass-fed red meat
- Whey protein
- Soy protein
- Nuts and seeds
Beneficial sources of carbohydrates (fibrous veggie type) include:
- Any vegetable (the more colorful the better)
- Dark green, leafy vegetables such as spinach
- Low glycemic fruits
Good sources of starchy carbohydrates are:
- Brown or wild rice
- Yams/ sweet potatoes
A Typical Workout Plan
An effective workout plan should include three to four cardio sessions per week, and two resistance (weight lifting) sessions per week. The cardio sessions are for fat burning. Fat is supplied as main source of energy after 30 minutes of cardio training if you are in your training heart rate zone. The resistance training sessions are for building muscle and sculpting your physique. Daily…It is important to combine a quality protein and a carb (fibrous veggie type) together in every meal, no matter whether it's a resistance training day, an interval cardio day, or a non-workout day.
In fact, there's a well-kept nutritional secret in the competitive sport of bodybuilding and in the fitness world. It is called carb cycling or zigzag dieting. It works very well for building muscle and losing fat. It is a very simple concept. You simply add a small serving of starchy carbs to two or three meals throughout the day on resistance training days.
This helps your body and muscles to have more fuel (Glycogen) on days that you are burning lots of energy with the resistance workouts.
For many, it's also comforting to know that you can eat some starchy carbs two or three days per week (on the days that you exercise intensely with weights). This can make it easier to avoid eating starchy carbs like breads and pastas at other times of the week when you are more susceptible to having them stored as fat due to low physical activity. This approach seems to help give most people the mindset that they can stick to this nutritional approach as a long-term solution and a lifestyle.
How to Achieve Greater Health Benefits in Less Time
Incorporating high intensity interval training can further improve your fitness regimen. These types of exercises dramatically cut down on your exercise time while producing greater benefits—simply because you're using your body as it was designed to be used. When doing high-intensity anaerobic exercises, you can literally be done in about 20/30 minutes, compared to spending an hour running on the treadmill. And if you're doing Super Slow strength training, which is another form of high intensity type training, all you need is 24 minutes per session!
High-intensity exercises sequentially recruit all the different types of muscle fibers in your body, starting with the smaller motor units made up of slow-twitch fibers—which are primarily aerobic in metabolism, have a lot of endurance, and recover quickly—to the intermediate fibers; followed by the fast-twitch fibers. The key to activating your fast-twitch muscle fibers is speed.
Your fast-twitch fibers are largely glycolytic and store a lot of glucose. When these muscles are recruited, it creates the stimulus needed to grow muscle. At the same time, it enlarges the glucose storage reservoir in the muscle, which in turn enhances your insulin sensitivity. I've often stated that normalizing your insulin is one of the primary health benefits of exercise, and this is particularly true in the case of high-intensity exercise. Conventional aerobics does not do this as efficiently.
How to Perform Super-Slow Weight Lifting
Essentially, by aggressively working your muscle to fatigue, you're stimulating the muscular adaptation that will improve the metabolic capability of the muscle and cause it to grow. Try using four or five basic compound movements for your exercise set. These exercises can be done using either free weights or machines. The benefit of using a quality machine is that it will allow you to focus your mind on the effort, as opposed on the movement.
TVIFITGY recommends the following five movements:
- Pull-down (or alternatively chin-up)
- Chest press
- Compound row (A pulling motion in the horizontal plane)
- Overhead press
- Leg press
Here's a summary of how to perform each exercise:
- Begin by lifting the weight as slowly and gradually as you can. The first inch should take about two seconds. Since you’re depriving yourself of all the momentum of snatching the weight upward, it will be very difficult to complete the full movement in less than 7-10 seconds. (When pushing, stop about 10 to 15 degrees before your limb is fully straightened; smoothly reverse direction)
- Slowly lower the weight back down
- Repeat until exhaustion
- Immediately switch to the next exercise for the next target muscle group, and repeat the first three steps
When done in this fashion, your workout will take no more than 15 or 24 minutes. While this may sound ridiculously short, once you've tried it, you'll likely realize that it's really all that you can muster. This super-slow movement allows your muscle, at the microscopic level, to access the maximum number of cross-bridges between the protein filaments that produce movement in the muscle. Once you reach exhaustion, don't try to heave or jerk the weight to get one last repetition in. Instead, just keep trying to produce the movement, even if it's not 'going' anywhere, for another five seconds or so. If you're using the appropriate amount of weight or resistance, you'll be able to perform four to eight repetitions.
If you're like most people—including many athletes—you're probably eating too many carbs. Your body's need for sugar is, biologically, very small. And when you consume more than you need, your body turns it into fat.
"Your skeletal muscle – if you're lucky – can hold maybe 200 to 400 grams of glycogen, and your liver holds about 70. If you take 400 grams of glucose as what your storage capacity is, you can kill that with a single trip to Starbucks. Once you go beyond that, your body is going to find some sort of way to deal with those excess carbohydrates. If your glycogen storage is full, your body has nowhere else to put it. So instead of going all the way through this metabolic pathway, it… produces body fat. That's called the novel glycogenesis.
We are in the midst of a very detrimental habit in the Western world, because we are dumping into our bodies a major amount of carbohydrate and, in particular, refined sugars that are way above the capacity of our metabolism to handle normally."
The result of our modern diet, which is loaded with processed sugars (especially fructose), is creating a large percentage of obesity, and main reason why people are overweight. This can be turned around, however, using a wise combination-approach of a higher-protein, lower-carb diet and high-intensity interval training.
"Through an amplification cascade, when you're doing a high-intensity exercise, you very aggressively empty sugar out of your muscle cells. By doing that and combining the low-carbohydrate diet, you start to heal the metabolism," TVIFITGUY explains. "You're able to access your energy source finally. That's how you can turn things around.
... The standard American diet is highly inflammatory. It produces systemic inflammation of an order that is almost beyond belief. In that state, if you do exercise of any significant stress, you're just adding inflammation on top of the inflammation, and you're actually putting yourself at a bit of a risk. I advise people to get their diet straight and then exercise. Because I think a highly inflammatory diet, in combination with the acute systemic inflammation that occurs as a part of the exercise stimulus, can actually be a negative thing." A highly stressful lifestyle combined with an inflammatory diet creates cortisol…a muscle wasting hormone! This is main reason for belly Fat!
So please remember: you cannot exercise your way out of a bad diet, and the first step toward improving your diet is to cut out as much sugar/fructose as possible.
What to Eat After Your Workouts
After a strength/ cardiovascular workout, as soon as possible consume a high quality source of whey protein and fruit-type carbohydrate. After your workout is the only meal that you should ever want to be absorbed rapidly.
Because after a strength/ cardiovascular workout , you've just primed the pump with an intense workout , and you have a 45 minute window of opportunity to shuttle in nutrients, amino acids, glycogen, and other anabolic nutrients to help repair your damaged muscles.
If you miss this 45 minute window after your intense workout, the chances that your muscles will be able to repair themselves, which makes them bigger and stronger, diminish significantly.
Keep in mind that after a workout, your stomach and digestive tract do not function as efficiently. The reason is because your digestive tract is incredibly vascular and uses significant amounts of blood to do its job. The problem arises because much of your blood is in the muscles that you just finished training. So an adequate amount of blood is not available to digest food eaten after a workout. For this reason, the best post workout meal on strength/ cardiovascular training days is whey protein and a higher glycemic (fast released) carbohydrate. You can use a banana as your carb. The potassium in the banana seems to help with recovery. The whey protein is already pre-digested so it is absorbed rapidly.
This is why you'll want to consume your fast released post workout meal 15-30 minutes after an intense strength/ cardiovascular training session.
Start to implement these rules of proper fitness nutrition, and you'll likely start to feel your clothes fit better within a couple of weeks. Everyone has the power to change. Many people get in the best shape of their life in their 40's and 50's. You can too! A healthy lifestyle is the only true fountain of youth that exists.
For optimal health you must consider your hydration needs…dehydration will affect the outcome of your training and weight loss goals. Below is important information about water and the effects of dehydration. Its import to tie in your training and nutrition efforts with knowing your proper hydration protocol:
One half ounce of water per pound of body weight…EVERY DAY!
Why Drink Water?
Americans seem to carry bottled water everywhere they go these days. In fact, it has become the second most popular drink (behind soft drinks). Drinking water (either plain or in the form of other fluids or foods) is essential to your health. When you water intake does dot equal your output, you can become dehydrated. Fluid losses are accentuated in warmer climates, during strenuous exercise, in high altitudes, and in older adults, whose sense of thirst may not be as sharp.
Eight Reasons to make sure you’re drinking enough healthy water every day:
- The function of every cell in the body is controlled by electrical signals sent through the nervous system from the brain. Nerves, in reality, are an elaborate system of tiny waterways. If the fluid inside the nerves thickens due to dehydration or is contaminated with synthetic chemicals or toxic heavy metals like lead, the vital signals can get distorted. Many experts now believe that the distortion of these signals may be the root cause of many degenerative diseases and neurological illnesses including attention deficit disorder, chronic fatigue syndrome, anxiety, depression and even Alzheimer’s disease.
- Considering the major role that water plays in the function of the brain and nervous system, its purity is possibly the most basic and essential key to healthy longevity. Proper digestion and nutrient absorption depend on a healthy intake of water. In order for our bodies to get the nutritional value from the foods and supplements we eat, we must consume plenty of good water. Since sugars and carbohydrates are absorbed more rapidly, even a slight degree of dehydration can cause us to get calories without nutrition from the foods we eat.
- Our energy level is greatly affected by the amounts of water we drink. It has been medically proven that just a 5% drop in body fluids will cause a 25% to 30% loss of energy in the average person. A 15% drop in body fluids causes Death! Water is what the liver uses to metabolize fat into usable energy. It is estimated that over 80% of the US population suffers energy loss due the minor dehydration. An increased intake of healthy water will help metabolize and shed stored fat resulting in more energy and less fat.
- Detoxification is probably the single most important component of long-term health and one that relies almost exclusively on an adequate intake of good water. Water is the body’s only means of flushing out toxins, the key to disease prevention. In our industrialized chemical society, we are exposed to literally hundreds of harmful substances daily. Unfortunately, we can’t keep toxins from getting into our bodies, but we can help our bodies get rid of them by drinking plenty of healthy water. The more water we drink, the more we allow the body to purify itself. Almost all degenerative disease is the result of toxins building up in the body.
- The quality of the water we drink is equally as important as the amount. If water already contains chlorine and other chemicals, it has less ability to carry toxins out of the body. If we consume water that contains traces of synthetic chemicals, then we force our liver and kidneys to be the filter, ultimately damaging or destroying two of our vital organs. With an abundant intake of clean, healthy water we allow the body to perform all the healing processes that it is naturally capable of.
- For years, dieters have been drinking lots of water as weight loss. While water doesn’t have any magical effect on weight loss, substituting it for higher calorie beverages can certainly help. What works with weight loss is by choosing water or a non-caloric beverage over a caloric beverage and/or eat a diet higher in water-rich foods that are healthier, more filling, and help trim calorie intake. Food with high water content tends to look larger, its higher volume requires more chewing, and it is absorbed more slowly by the body.
- Water helps energize muscles. Cells that don’t maintain their balance of fluids and electrolytes shrivel, which can result in muscle fatigue. When muscle cells don’t have adequate fluids, they don’t work as well and performance can suffer.
- Skin contains plenty of water, and functions as protective barrier to prevent excess fluid loss. By drinking plenty of healthy water it will help keeps the skin looking good and healthy. But don’t expect over-hydration to erase wrinkles or fine lines. Dehydration makes the skin look drier and wrinkled, which can be improved with proper hydration. But once one is adequately hydrated, the kidneys take over and excrete excess fluids.
Effects of Dehydration
The effects of dehydration begin with thirst and progress to more alarming symptoms as the need for water becomes more intense. The initial effects of mild dehydration in adults appear when the body has lost about 2% of its total fluid.
Some of these mild dehydration effects are often, but not limited to:
- Loss of Appetite
- Dry Skin
- Skin Flushing
- Dark Colored Urine
- Dry Mouth
- Fatr Weakness
- Head Rushes
If the dehydration is allowed to continue, when the body experiences fluid loss of 5% the following more severe dehydration effects are normally experienced:
- Increased heart rate
- Increased respiration
- Decreased sweating
- Decreased urination
- Increased body temperature
- Extreme fatigue
- Muscle cramps
- Tingling of the limbs
When the body reaches 10% fluid loss emergency help is needed IMMEDIATELY! This level of fluid loss is often fatal! The effects of severe dehydration include:
- Muscle spasms
- Racing pulse
- Shriveled skin
- Dim vision
- Painful urination
- Difficulty breathing
- Chest and Abdominal pain
Be aware that these are not the only effects caused by dehydration; these are simply the most common. Effects of dehydration will differ from person to person because the body is a complex network of systems and everyone is unique.
When these systems are disturbed due to loss of fluids there will be several common effects shared by most bodies, but there may also be unusual or unexpected responses depending on the particular person in question. Age also plays a part in the type of effects experienced due to dehydration. Effects of dehydration in a child will not be the same as those experienced by a teenager, adult or in the elderly. Dehydration prevention is the best treatment for every age group.
Train hard and expect success…so now you can…Commit to be Fit for Life!
This information is compliments of Commit to be Fit Inc.-www.Committobefit.com
Tony V. Iaquinto, President
Commit to be Fit, Inc.