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This is an old article I had posted last year which is almost a foolproof way for anyone to get in shape. I just thought I would share some "secrets" that are not known by most of the public.
Fitness Theory: After being receiving constant excuses like, "My metabolism is too slow," I have decided to summarize everything that I have learned in my life about the way in which the body works.
First, You can throw out all the fad diets that you have heard of which shed your body of excess water weight and muscle mass and make a plege to change your life style. The problem with quick fixes is that they are too good to be true. You should not be worried about what the scale is telling you only the way in which you look and feel. Your own body is the best scale of your fitness level.
In order to get lean you must first research the way that your body reacts to everyday life. Although I could write an entire book on this subject, I will try to keep the subject as short as possible by outlining a "Perfect Day" of weight loss. If you were to multiple by 4 the amount of body fat you are retaining, assuming you are above 6%, it would take you aproxmiately that many "Perfect Days" in order to see changes you never though possible.
You wake up in the morning and instead of reaching for some much needed breakfast, you decide to go for an early morning run or walk for around 40-60 minutes, depending on your fitness level. Why? Because your body is in a catabolic state and your insulin levels are close to zero. What does that mean? During your sleep your body resorted to breaking down muscle and fat in order to fuel itself and recover from the day before, which also causes insulin to decrease meaning your body is not
storing calories but burning them. In the morning you will burning 40-60 minutes worth of calories, while if you waited till after you were to eat with the same exercise duration you would only be burning 20-40 minutes worth of calories because it normaly takes aroximately 20 minutes of cardio vascular activity in order to decrease insulin levels.
After your morning workout you should be consuming good mixture or protein and carbohydrates. The Ideal meal would be Fiber One cereal and a cup of fat free yogurt. Both of these are relatively low on the Glycemic Index, which rates carbs on the way in which they impact your blood sugar. Below 40 is preferable, 40-60 still good, above 60 and your getting close to spiking your insulin. Proteins, Fats and zero impact carbs do not raise blood insulin levels. Combining higher GI carbs with lowers ones creates a lower score, for example cherrios (BAD) with milk (GOOD) = OK, i guess bet better to avoid easily digested carbs such as cherrios alone. They are easily stored as fat especially on a low calorie diet. Anything that is white, starch laden, or over produced has this effect i.e rice, potatoes, white bread. Biggest problem is bread, if you must have it eat whole grain, oatmeal, or pumpernickle.
The next meal will be about two hours after the first and should be very high in protein and nearly free of carbs. This will ensure beter protein absorbtion because your body can only fully digest one element of food at a time. This is a reoccuring concept in chinese medicine and is commonly refered to as "pulse feeding." The best thing to have for this meal is a low-carb protein shake (Iso-pure, Nitrotech) or low-carb protein bar under 300 calories and lots of water.
Lunch time is the perfect oppurtunity for a big salad that will fill up your stomach. Tuna or Salmon in Safflower or sunflower oil, non-fat cheese, non-fat vinagrette (watch the carbs in the dressing). Lots of water.
Depending on what time you can next get to the gym youll either have an additional meal or wait untill after you are able to lift some weights. You should not be eating 3-4 hours before your able to do this. Why? Refer to our previous discussion on blood insulin. But I dont have time for the gym! Go get some workout bands and an e-zbar which can be kept with you at all times. Im not going to get into how to work out, that is a completely different story all together but if your looking to retain mass lift hard and get out in under 35 minutes followed by a quick sugar laden shake. Consider this your oppurtunity to get some sugar in you because your body will use it to replenish stores of muscle glycogen and will not store it as fat.
When you get home from the gym you should start preparing dinner. If you didnt go to the gym then you it would be best to stay away from carbohydrates. The perfect meal would be a piece tyson frozen chicken and a sweet potatoe, with cinnamon and a zero cal sweetener. For desert treat yourself to some healthy choice no sugar added fat free vanilla ice cream covered in fiber one cereal, cinnamon, and sugar free maple syrup. You wouldn't believe me if i told you how good that tastes.
Have another Bar or Protein shake for your fifth meal, and get ready for bed. If your not going to sleep for awhile you might want to add in another meal free of many carbs to keep your body in an anabolic ( muscle building) state while you are asleep.
Soy-nuts is a good choice and get ready for another day. After seven strict days of following a diet under 2000 calories, your body needs a break. Get a pizza or somthing else enjoyable for lunch and you will boost your metabolism back to normal levels. Its important that you get right back to business after a day off.
Fitness Theory: After being receiving constant excuses like, "My metabolism is too slow," I have decided to summarize everything that I have learned in my life about the way in which the body works.
First, You can throw out all the fad diets that you have heard of which shed your body of excess water weight and muscle mass and make a plege to change your life style. The problem with quick fixes is that they are too good to be true. You should not be worried about what the scale is telling you only the way in which you look and feel. Your own body is the best scale of your fitness level.
In order to get lean you must first research the way that your body reacts to everyday life. Although I could write an entire book on this subject, I will try to keep the subject as short as possible by outlining a "Perfect Day" of weight loss. If you were to multiple by 4 the amount of body fat you are retaining, assuming you are above 6%, it would take you aproxmiately that many "Perfect Days" in order to see changes you never though possible.
You wake up in the morning and instead of reaching for some much needed breakfast, you decide to go for an early morning run or walk for around 40-60 minutes, depending on your fitness level. Why? Because your body is in a catabolic state and your insulin levels are close to zero. What does that mean? During your sleep your body resorted to breaking down muscle and fat in order to fuel itself and recover from the day before, which also causes insulin to decrease meaning your body is not
storing calories but burning them. In the morning you will burning 40-60 minutes worth of calories, while if you waited till after you were to eat with the same exercise duration you would only be burning 20-40 minutes worth of calories because it normaly takes aroximately 20 minutes of cardio vascular activity in order to decrease insulin levels.
After your morning workout you should be consuming good mixture or protein and carbohydrates. The Ideal meal would be Fiber One cereal and a cup of fat free yogurt. Both of these are relatively low on the Glycemic Index, which rates carbs on the way in which they impact your blood sugar. Below 40 is preferable, 40-60 still good, above 60 and your getting close to spiking your insulin. Proteins, Fats and zero impact carbs do not raise blood insulin levels. Combining higher GI carbs with lowers ones creates a lower score, for example cherrios (BAD) with milk (GOOD) = OK, i guess bet better to avoid easily digested carbs such as cherrios alone. They are easily stored as fat especially on a low calorie diet. Anything that is white, starch laden, or over produced has this effect i.e rice, potatoes, white bread. Biggest problem is bread, if you must have it eat whole grain, oatmeal, or pumpernickle.
The next meal will be about two hours after the first and should be very high in protein and nearly free of carbs. This will ensure beter protein absorbtion because your body can only fully digest one element of food at a time. This is a reoccuring concept in chinese medicine and is commonly refered to as "pulse feeding." The best thing to have for this meal is a low-carb protein shake (Iso-pure, Nitrotech) or low-carb protein bar under 300 calories and lots of water.
Lunch time is the perfect oppurtunity for a big salad that will fill up your stomach. Tuna or Salmon in Safflower or sunflower oil, non-fat cheese, non-fat vinagrette (watch the carbs in the dressing). Lots of water.
Depending on what time you can next get to the gym youll either have an additional meal or wait untill after you are able to lift some weights. You should not be eating 3-4 hours before your able to do this. Why? Refer to our previous discussion on blood insulin. But I dont have time for the gym! Go get some workout bands and an e-zbar which can be kept with you at all times. Im not going to get into how to work out, that is a completely different story all together but if your looking to retain mass lift hard and get out in under 35 minutes followed by a quick sugar laden shake. Consider this your oppurtunity to get some sugar in you because your body will use it to replenish stores of muscle glycogen and will not store it as fat.
When you get home from the gym you should start preparing dinner. If you didnt go to the gym then you it would be best to stay away from carbohydrates. The perfect meal would be a piece tyson frozen chicken and a sweet potatoe, with cinnamon and a zero cal sweetener. For desert treat yourself to some healthy choice no sugar added fat free vanilla ice cream covered in fiber one cereal, cinnamon, and sugar free maple syrup. You wouldn't believe me if i told you how good that tastes.
Have another Bar or Protein shake for your fifth meal, and get ready for bed. If your not going to sleep for awhile you might want to add in another meal free of many carbs to keep your body in an anabolic ( muscle building) state while you are asleep.
Soy-nuts is a good choice and get ready for another day. After seven strict days of following a diet under 2000 calories, your body needs a break. Get a pizza or somthing else enjoyable for lunch and you will boost your metabolism back to normal levels. Its important that you get right back to business after a day off.
