People are always after us for easy answers when it comes to fat loss. While there are no proven tactics to destroy your body fat overnight, there are certainly things you can do to help yourself right now. At times, simple items can be the most powerful solutions to complex problems.
Apply these eight tips below and you will accelerate your fat loss efforts significantly in a matter of days. This started out as ten tips but quickly grew. We have never colored within the lines before so we are not going to start now! So apply these tips and you will increase your chance of losing those unwanted pounds twofold.
First, a little background so that you understand the value of the list below. We mention blood sugar and insulin several times. Both are key components in the fat loss equation. Blood sugar levels are affected by food choices, combinations, and timing. Certain food items will spike blood sugar, which causes insulin to rise. While insulin is not always bad, in the case of losing fat, it must be kept under control because it is the most potent fat storing hormone the body produces.
Aim to keep blood sugar levels steady with the tips below and you will experience increased energy, a better mood, fewer cravings, and more satisfaction from meals. Keep insulin in check and you will be well on your way to significant fat loss.
Boosts protein synthesis 100%
As a clinician, I (Serrano) look at the entire situation to ensure success. Having no shortage of patients demanding aggressive results, I have an unparalleled testing ground.
1. Do not drink fruit juices.
A healthy glass of orange juice each morning—no way! It is poison in my book. Fresh squeezed orange juice including the fiber from the pulp would be my preference. The glycemic index rating for oranges is moderate while orange juice is sky high partially due to the added sugars put in juices. Remember, the glycemic index determines blood sugar and insulin levels. This is the first thing I pull out of any diet, especially if there are juvenile behavior problems. Use real fruits for your nutrient needs and remember to include avocados and grapefruit, which both fit well in most fat loss plans.
2. Eliminate the consumption of refined foods.
Most acknowledge that refined foods such as bread, pasta, packaged baked goods, and cereals support the storage of body fat. Do not be fooled by whole wheat bread, pitas, tortillas, and other products that also contained enriched flour. In many cases, these items are the same as their white counterparts with some added coloring.
3. Amino load before and after exercise.
Amino loading is a term we use to describe the combination of 100 % MR and Muscle Synthesis, which efficiently delivers crucial amino acids in a rapid fashion. Consumed before training, this unique combination forces the body to use more stored fat as fuel during exercise while also helping the trainee shift to a more anabolic (fat burning) hormonal environment.
During and after training, amino acids provide an alternative energy source to support improved training performance (especially important during a low carb diet) and lay the building blocks needed for new muscle growth. Following training, your first priority should be accelerating recovery, and amino loading provides the critical ratios of amino acids needed to be quickly assimilated into hungry muscles. A protein shake post-workout alone does not do the job. During training, you pump blood into the muscles to act as a nutrient super highway to carry in raw materials. Drinking a shake following training will draw blood away from the muscles and into the stomach to support digestion, which deteriorates much of the raw material value and slows down the delivery of nutrients.
Timing is critical and there is no time to spare post-workout. The 100% MR and Muscle Synthesis combination rapidly delivers the raw materials needed as they bypass digestion and get right into the bloodstream to take advantage of the hormonal and metabolic conditions created by training. For more information about the pre- and post-workout window of opportunity, visit #.
Amino Load with 100% MR and Muscle Synthesis to force the body to use more stored fat as fuel during exercise. There is no better stack to help you build energy for a top quality workout stimulant free! Pictured Todd Buchanan, age 43, father of three. Limits to success? None!
Natural champ, Todd Buchanan, relies heavily on the 100% MR and Muscle Synthesis to help him recover from intense workouts. “The 100% MR and Muscle Synthesis are vital tools. I never train without them because I can’t achieve the proper intensity when I do not take them and recovery suffers,” he said. “I highly recommend this stack to all of my clients and training partners.”
Todd will be proud of the way he looks on the beach this summer. Will you?
4. Do not use bars of any kind as meal replacements when trying to maximize fat loss.
Bars have come a long way when it comes to taste, but they are nothing more than high protein candy bars. They are a great tool for gaining weight or every once in a while when you are in a pinch. Otherwise do not use them. Be aware that “net impact carbs” and other labeling tricks are a scam. Companies have replaced sugar with other sweeteners, which do not count as carbs on the label. As a result, you end up with a bar “low in carbs” but sky high in sweeteners that will cause more havoc with insulin levels than real sugar. I have yet to find a bar high enough in fiber and low in sweeteners to allow people to lose body fat when eaten regularly.
5. Do not replace solid food meals with shakes and never consume a shake as your first meal of the day.
I understand people are very busy in the mornings, but a real food meal first in the day is vital. The body has been starving overnight and must have real food, which provides a basis of nutrients and fiber. Without fiber, your blood sugar will go haywire. Furthermore, do not rely on shakes for every meal. I am amazed to see people in my office eating one food meal and five shakes per day. I make money on a few different protein shakes because I have designed them to supplement food meals, not the other way around.
People wonder why they can’t lose body fat. Their blood sugar levels are out of control! Consume at least three solid food meals per day. Mixed nuts are a great protein shake alternative because they are high in good fats and proteins and have adequate fiber content. Aim to get raw or organic nuts, which will have the most nutrients available. Peanuts are not a good choice in comparison to mixed nuts.
6. Rotate foods to avoid food allergies, especially protein shakes.
Food allergy testing is one of the greatest advancements in my office over the last five years. I am able to identify specific foods that cause allergies, which can produce the following symptoms: stomach upset, excessive body fat, poor energy, trouble concentrating, and many more. Most people consider a food allergy something like lactose intolerance or an immediate allergic reaction to peanuts. I am speaking of allergies you develop from constantly consuming the same foods. Some of my clients have eaten enough chicken to grow feathers before they came to me. Right after consumption of certain protein sources, people feel sick and could not figure out why. Well, here is your answer. Rotate your foods or you will pay a price. Take items that you have consumed for months on end out of the diet for at least four weeks and you will see a huge difference. The most common culprits are eggs, milk, and peanut butter.
Experiment with different sources. I eat steak for breakfast all of the time when I rotate off eggs and nothing makes me feel better in the morning. Try something new for once—fish, seafood, buffalo, or lamb. There is more to life than turkey, chicken, and eggs.
You must rotate your protein shakes by switching from brand to brand every two weeks. There are elements within the manufacturing process that create allergic reactions that are similar to the symptoms listed in the paragraph above. A great alternative to protein shakes between meals is the combination of 100 % MR and Muscle Synthesis because it provides excellent building blocks for new muscle without any ingredients that can cause allergies. Furthermore,Muscle Synthesis will absorb quickly and muscles will utilize an unbelievable amount of amino acids, which are 100% anabolic on arrival.
Amino loading with 100% MR and Muscle Synthesis force the body to use more stored fat as fuel, which is one of the primary mechanisms of the “Zero Tolerance Fat Loss Program,” which has been extremely successful for my patients over the last several years. The large influx of aminos makes the brain believe a great deal of food has come in, and as a result, the metabolic rate is increased. However, there is nothing to burn except stored body fat because the aminos have no caloric value.
7. Do not under eat or diet endlessly.
Calories are not the only significant factor determining rates of fat loss. Starving to lose body fat is not the answer. You must fuel your human engine with quality food sources and combinations at the right time. Calories are secondary to food choices. Eat 2,000 calories of Lucky Charms and 2,000 calories of high quality protein, healthy fats, and fibrous green vegetables. See what happens. Not the same after all.
Never diet for more than 16 weeks. By that time, the body is going to hold on to every bit of fat it can and chop away at muscle. You must rotate your emphasis and use phases to restore metabolism for future fat loss efforts by overfeeding to produce quality muscle, which will burn more calories 24 hours a day, seven days a week.
8. Elevate green vegetable intake for the numerous health promoting and fat loss benefits.
Green vegetables help to keep you full and increase absorption rates of protein. A lack of green vegetable fiber to replace other fiber sources during a low carbohydrate is a problem for many people. Numerous vitamins and minerals are within green vegetables. The most popular include broccoli, asparagus, and green beans. Notice: I recommend green vegetables, which do not include potatoes, tomatoes, corn, or peas!
Focus on the greens. The sicker you are, the more you need! Aim for at least one serving of green vegetables with each food meal. Flavor vegetables with extra virgin olive oil as a large salad but use less lettuce and more solid greens. Lastly, green vegetables do not count as carbs in my book when it comes to low carb dieting calculations. They are mostly fiber and water and will not put you over your carb allowances. If you must consume shakes as meal replacements, add extra fiber to slow the rate of digestion.
Watch for the remaining nine tips in a future article! For questions contact scott@infinityfitness.com.