By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com
You cut calories and you exercise. You do exactly
what the articles say - Your calories out are greater than your calories
in. You should be losing fat. But if you aren’t, perhaps you’re still
not paying attention to an often forgotten factor of fat loss - your
metabolism.
Your metabolism is a measure of how many calories
you are burning each day. But did you know that the food, exercise, and
lifestyle choices you make every day have a significant impact on your
metabolism? For example, if you starve yourself (instead of following a
sensible fat-loss eating plan) your metabolism will slow down. If your
metabolism slows down, it means your calories out will be less. And that
means no more fat loss, and possibly even continued fat gain.
So for every day that you continue to slow your
metabolism with unhealthy lifestyle choices, you get further and further
away from fat loss. To help, I’ve put together a list of the top 10
ways to maximize your metabolism, so that you’ll burn as many calories
as possible each day so that you can finally lose the fat. For the exact
workouts and nutrition plan to help you lose the maximum amount of fat
in as little time as possible, visit www.TurbulenceTraining.com
1. Don’t starve yourself! Cutting calories too much
is one of the worst things you can do to your body. Starving yourself
actually causes you to lose much more water weight and muscle than fat.
Use fitday.com to find out your daily calorie intake.
2. Eat 6-8 small meals per day with an emphasis on
lean proteins, fruits, and vegetables. You have to have a nutrition
plan, so spend a couple hours on a day off preparing as much food as you
can for the upcoming week.
3. Eat breakfast. You have to make this meal part
of your daily metabolism-boosting plan. At the very least, eat a lean
protein, drink some Green Tea, and consume a fiber-rich fruit to get
your fat loss day started right.
4. Eat healthy fats. Sources of healthy fats
included nuts, fish, olive oil, and flax oil. I consume 10 grams of fish
oil per day. Replace all processed carbohydrates in your diet with
almonds. For example, if you currently eat a small bag of pretzels as a
mid-afternoon snack, eat almonds instead (eating the same number of
total calories).
5. Eat high quality foods that will help you
control your blood sugar levels, insulin levels, and energy levels.
Insulin management will help you lose fat and prevent you form gaining
fat. Controlling your hormone levels is the #1 neglected factor in fat
loss programs.
6. Eat 1.14g of protein per pound of lean body
mass. If you don’t know your lean body mass, then simply eat 1g of
protein per pound of body weight. But if possible, stick to the lean
body mass recommendation, as that eliminates excess fat mass when
calculating protein needs.
7. Don’t drink alcohol. Alcohol intake can quickly
add hundreds of calories and alcohol prevents fat burning. Alcohol
intake can also reduce testosterone levels, a big no-no for men looking
to get lean.
8. Drink Green Tea and water. While I don’t believe
that either of these will increase your metabolism, I do believe that
they help prevent decreases in metabolism. Not too mention, these are
your 2 healthiest beverage options.
9. Stick to a consistent sleep schedule. Don’t stay
up all night, and if possible, avoid working afternoon and overnight
shifts. If you must work shift work, stick to the rest of these
principles as strongly as possible.
10. Use the strength training with moderately heavy
weights (that allow you to complete 8 perfect reps per set) and
interval training for the most efficient and effective metabolism
boosting workout.
If your metabolism has slowed down due to improper
dieting or lifestyle, then follow these tips to help you get back on
track to lose fat and gain muscle. Once you correct your metabolism, you
will be on the road to losing the fat for good. Just in time for
summer.
About the Author
Craig Ballantyne is a Certified Strength &
Conditioning Specialist and writes for Men's Health, 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 all over the
Internet, 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
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