1. Eat low glycemic carbs only - Avoid all simple sugars. Low Glycaemic foods are less likely to be stored as fat. To stabilise insulin levels, always combine protein, complex carbohydrates and essential fats . An example of a well balanced low glycaemic meal is: grilled skinless chicken breast, sweet potato (low GI carb), and steamed cauliflower (low GI Carb) with olive oil (healthy fat),
2. Start now – Yes – the longer you leave it the longer it takes and the fatter you get - unless you’re blessed with an extremely fast metabolism and good genes… If you like most people, you’ll need to start now to be in shape in time for summer!
3. Be Consistent: With your diet, your training and your supplementation – You remember the story of the tortoise and the hare…Stopping and starting…and taking little (undeserved) breaks along the way won’t help you get the results you desire..
4. Eliminate starchy carbohydrates at night – Unless you have a race the following day. This can result in more fat storage as metabolism is generally slower at night. Eat only protein and green leafy vegetables at night.
5. Focus more on protein and vegetables - These foods can increase the thermogenic action of food - which means enhanced metabolic rate.
6. Eat 5 small meals throughout the day – This helps stabilise insulin secretion as well as increasing metabolism.
7. Stay well hydrated - A recent study in the Journal Medicine and Science in Sports and Exercise showed that dehydration can cause a significant drop in Resting Metabolic Rate (RMR).
8. Train intensely in your classes or durring gym with weights: Research shows that high intensity training with short rests in-between is one of the best ways to boost your metabolism, and is much more effective than endurance training alone.
9. Do cardio first thing in the morning on an empty stomach - Research suggests that cardiovascular work on an empty stomach can help burn up to three times more fat. When you haven’t eaten for several hours, insulin levels are low; your body is in prime fat burning mode.
10. Take a post workout Protein/Carb Drink -Research indicates that consuming a high protein, low carbohydrate shake immediately after a workout can increase metabolism and help with fat loss. This is also important for optimal muscle recovery.
11. Manage Stress - A major contributor to increasing abdominal fat is the hormone cortisol – the hormone that is released in response to stress. Reducing stress and getting enough sleep every night may help reduce cortisol levels - thereby preventing and reducing fat storage around the belly.
12. Alcohol - Alcohol seems not only to cause more fat storage but it also appears to lower fat metabolism. A study published in the journal of Advanced Nutrition and Human Metabolism found that fats accumulate in most tissues where alcohol is metabolized. Another recent study showed that alcohol consumers had two to three times the number of abdominal fat deposits to non-drinkers…
Saturday, 19 May 2012
