Lose Fat Fast - The Secret in Frequent Eating

Lose Fat Fast - The Secret in Frequent Eating

Just how important is frequent eating? Well, let me put it this way: Comparing three “squares” to six meals a day is like comparing a 450 horsepower V-10, 8.0 liter Dodge Viper to a four cylinder Toyota. There’s nothing wrong with a Toyota - it will get you where you want to go – eventually - but if you wanted to get somewhere in a hurry, which engine would you rather have? With a top speed of 192 mph, I bet you’d take the Viper wouldn’t you? So do you want to lose fat fast or slowly?

The odds are good that you having joined this program because you want to get results faster and reach your goals sooner. There are limits to how fast you can safely lose body fat, but high meal frequency is a secret for Quick Fat Loss that will allow you to do it as quickly as possible. You can eat the right foods and work out daily but if your metabolism is inefficient it’s like swimming upstream and fighting against the current.

I’m not saying you can’t get any results on three meals a day – of course you can. A traditional breakfast, lunch and dinner, carefully selected using the guidelines in this program and combined with aerobic and resistance training, will definitely get you some noticeable results. Unfortunately, it will take longer, and if you have any substantial degree of endomorph in your body type mix, it might take much longer. If you have ambitious goals, such as bodybuilding or fitness competition or if you just want to look like a bodybuilder or fitness model, then five or six meals per day is an absolute requirement.

Metabolism – Boost Your Metabolism with Frequent Meal

Metabolism – Boost Your Metabolism with Frequent Meal

Fast metabolism Just the sound of that phrase makes you visualizing a rock hard, Lean Body. Fast metabolism helps you to burn calories efficiently all the time, whether you’re resting or training. The other hand if you have a slow metabolism, your diet will not work as well and even a well-designed training program is rendered less effective. Slow-metabolism syndrome is why it’s possible for a person eating very few calories and aerobicizing their brains out’ to see little or no results. Your mission is clear: Find ways to boost your metabolism and get it revving as fast as possible. This Section will show you how a frequent meal is the real secret to a fast metabolism.

Of all the nutrition strategies in the Fat Burning and Muscle Building system, the practice of eating small, frequent meals – one approximately every three waking hours - is by far the most effective way to speed up your metabolism. It’s so effective, in fact, that when you see the results, you may wonder why you’ve ever had any difficulty losing body fat in the past.

After 12 to 16 weeks of strict pre-contest dieting on super-clean, high protein foods eaten six or seven times a day, competitive bodybuilders often have metabolisms “circling” so fast, they burn through a big quantities of food – even junk food! And they just keep getting leaner and leaner. Their bodies become like “human food furnaces,” producing vast amounts of heat and burning off calories at an alarming rate. When frequent eating is combined with the right food choices, your body will literally turn into a turbo-charged fat burning machine! Coincidentally, eating a properly constructed meal every three hours is also the only way to effectively build and maintain muscle. The longer you consistently practice the five to six meals per day discipline, the more muscle you’ll develop. The more muscle you develop, the faster your metabolism will become – it’s a positive, self-reinforcing cycle.

Body Types

Body Types

Learn to Listen to Your Body

This piece of sage advice is spoken like a mantra by fitness experts, trainers, and athletes from coast to coast. In the beginning of your new way of life, you will sometimes feel sore and sometimes feel fine, with nary a twinge. Sometimes you will be tired after you've exercised and sometimes re-energized. Sometimes you will almost feel yourself getting stronger or leaner, and sometimes as if you have been working out to no effect at all. Eventually, after you have been working out for a while, you will intuitively be able to determine what message your body is sending you.

Forget the "one-size-fits-all" mentality

There are 6.8 billion people on our planet today and no two are exactly the same. Just as individuals are born with various eye, hair and skin colors, people have also inherited different metabolic and physiological characteristics which influence how easily they can build muscle and lose body fat.

The classic example of metabolic individuality is when two people follow identical training and nutrition programs and one makes amazing progress while the other gets no results at all. This proves that no single program could possibly work for everyone. One of the biggest secrets of permanent fat loss is to develop the ability to recognize and understand the uniqueness of your physiology and adjust your nutrition and training accordingly instead of blindly following someone else.

There are four keys to understanding body types. The first is to learn how to recognize which is your predominant body type. The second key is to learn how to adjust your training and nutrition to fit your body type. The third key is to be patient, persistent and maintain a positive attitude as you work towards your goal. The fourth key is to assume responsibility for the outcome, for better or worse. After reading this section you will master your body and you will learn your body type and your nutrition strategies. This section is very important because no weight training or diet plan will work until you learn your body. Read all the articles one by one and write your notes.

Conclusion

Conclusion

Small amounts of the right fats are good for your health, they help you gain muscle and they help you lose fat more easily. Zero fat or very low fat is not the answer. High fat diets (over 30%) are not the answer either  (that rules out the Atkins diet, and any other diets that promote ketosis for weight loss).

The optimal dietary fat intake is probably between 15% and 25% of total calories. If your fat intake falls somewhere in this range, and you’re eating the right kinds of fats, you’ll be in good shape.

If you’re interested in learning more on the subject of fats, I highly endorse and recommend the book, Fats That Heal, Fats That Kill by Dr. Udo Erasmus. Almost anything you read in the magazines about fat these days dealing with the subject of nutrition for bodybuilding or fat loss is based on the research of Dr. Erasmus. Although there’s some heavy chemistry in this book, it’s worth the effort to study it and it will enhance your education beyond anything else on the subject

Practical Suggestions for Fat Intake

Practical Suggestions for Fat Intake

Ok, now that you’re an expert on fatty acids and you know which ones are good and which ones are bad, let’s talk about some practical, real-world suggestions for managing the fat in your diet.

Reduce fats in general; Always eat a low fat diet.

Don’t cut your fat too low and avoid diets that call for zero fat or very low fat (10% or less).

Include a minimum 15-20% of total calories from fat.

Experiment with higher fat: (20 to 30% “good” fats) when your carbs are low to moderate (30-40% carbs or less). Never raise your fats when your carbs are high because this is a fat-storing combination.

Take 1 tbsp of flax or “Udo’s Choice” oil blend for EFA’s (“Udo’s Choice” isavailable from the Flora company 1-800-446-2110 or at your local health food store.)

Don’t be afraid of fatty fish like salmon, trout, mackerel, sardines, eel or herring. Eating salmon at least twice a week is highly recommended.

Don’t be afraid of nuts, seeds, avocados, olives or natural peanut butter provided you stay within your calorie limits.

Avoid trans fats like the plague – recognize the trans fats by avoiding foods with “partially hydrogenated,” or vegetable shortening on the labels. Also stay away from margarine and deep fried foods and high fat baked goods. Remember Dr. Erasmus’s advice about what to do when you see “Hydrogenated” on the label.

If anyone tells you a very high fat diet improves athletic performance, helps you get leaner or helps you gain more muscle, just ignore them – it’s a gimmick!

Avoid most supermarket oils. These are to fats what refined white flour is to carbohydrates (Empty, processed junk food calories). The exception is extra virgin olive oil, an unprocessed, monounsaturated fat.

Salad dressings with Olive oil or canola oil are ok within your calorie limits.

Avoid any type of fried food. Fried foods are on the BANNED list of foods you should never, ever eat!

Use a non-stick spray instead of coating your pans with oil – you’ll get less calories and less fat.

Limit butter (Saturated fat) and consider eliminating it completely. Butter is less damaging than processed oils or trans fats, but since it doesn’t provide EFA’s, it’s like “empty calories” and you’re using up your allotment of daily calories with something that could be better.

Avoid margarine completely (Trans fats)

If you want butter flavor, use butter sprinkles or butter flavor spray. If you must use margarine or butter, use a “diet” or “light” tub variety (Example: Promise Ultra Fat-free, Fleischmann’s squeezable, Weight Watcher’s extra light spread, etc – these are essentially, “watered-down” margarines.

Flax-Seed Oil - One of The Few Supplements You Can’t go Wrong With

Flax-Seed Oil - One of The Few Supplements You Can’t go Wrong With

Many people believe that fish is the richest source of EFA’s. However, Flax has about twice as many Omega 3’s as fish. Fresh Flaxseed oil is one of the best ways you can ensure that you meet your EFA requirements. You can get Flaxseed oil from any good health food store. One tablespoon a day is a fantastic way to get your EFA’s although some people use as many as 3-5 tablespoons per day, depending on their caloric
needs and the amount of carbohydrates they use in their diet.

The only disadvantage of using pure flaxseed oil is that the ratio of Omega 3 fatty acids to Omega 6 fatty acids is 4 to 1. Most people’s diets are low in Omega 3 and high in Omega 6. Exclusive use of flaxseed oil over the long term can actually cause a deficiency in Omega 6. Dr. Erasmus came up with a solution by developing an oil blend which contains flax along with several other nutritionally rich oils including sunflower, sesame,
rice bran, oat bran and evening primrose oils. This blend is called “Udo’s Choice” and it is available in most health food stores or from the Flora company (1-800-446-2110 or http://www.florainc.com). You can also make your own “oil blend” by mixing three parts flax with one part sunflower oil.

When I recommend flaxseed oil or an oil blend containing flaxseed oil, my clients often ask me if they can eat whole flaxseeds instead of oil and sprinkle them in their oatmeal or cereal. The answer is yes, however you must grind them and eat the freshly ground flaxseeds or you won’t absorb them. The seeds will pass right through your digestive tract. A regular coffee grinder will work just fine.

The Truth About "Fat Formula" of Food Manufacturers

The Truth About "Fat Formula" of Food Manufacturers

How food manufacturers are getting away with murder by lying to you on nutrition labels and how you can determine how much fat is really in your food using the “Fat Formula”

Hiding or failing to mention trans fats isn’t the only dirty trick food manufacturers are using. Many foods being marketed as “low fat” are actually very high in fat when you analyze the percentage of calories from fat. Food companies frequently try to pull the wool over your eyes and fool you into eating high fat foods by listing the percentage of fat by weight or volume. Another deceptive trick is making serving sizes extremely small, which makes a food appear as if it were low in fat.

By reading nutrition labels and using the following formula, you can calculate what percentage of the calories in a food come from fat or even how much of your total daily diet is derived from fat.

Read the "Nutrition Facts" panel on the food label. Make it a regular habit. Look up the number of total calories and the number of grams from fat. Then multiply the number of grams of fat in a food item by 9 to find the number of fat calories. (There are 9 calories in a gram of fat). Then divide that number by the total number of calories in the food to find the percentage of calories from fat in that food.

Example 1:

Low fat 2% milk, 1 cup
120 calories, 8g protein, 11g carbs, 5g fat.     FAT % LISTED BY VOLUME!
5 grams of fat X 9 = 45 calories from fat
45 divided by 120 total calories = 37.5% fat

Example 2:

“Low fat” ham, 1 slice
20 calories, 1g fat.                             LOW NUMBER OF FAT GRAMS
1 gram of fat X 9 = 9 calories from fat     REFLECTS VERY SMALL
9 divided by 20 total calories = 45% fat     SERVING SIZE!

How Much Fat You Should Eat Every Day: What the Mainstream Experts Say

How Much Fat You Should Eat Every Day: What the Mainstream “Experts” Say

Most conventional medical, health, and nutrition organizations including the National Research Council and the National Academy of the Sciences, recommend that for good health and weight control, you keep your fat intake below 30% of your total calories. The only reason that 30% of daily calories has been set as the standard guideline for fat consumption is because it’s less than what the average American currently consumes. Thirty percent is not necessarily the ideal amount for optimizing fat loss, muscle gain, and physical performance just because the mainstream experts say so.

What the world’s leanest natural bodybuilders do

Your best results for fat loss will come from following a low fat, but not a fat free diet. Based on my own research and observations, I believe (And so do almost all the top natural bodybuilders in the world), that you should limit your total daily fat intake to about 20% of your daily calories and not less than 15% of total daily calories.

If you were to selectively pick your fats very carefully, a diet as high as 25-30% fat wouldn’t necessarily be a bad idea either. Lean proteins and complex carbohydrates are more thermic than fats, which would favor a lower fat intake. What’s even more important than the number of fat grams or the percentage of calories from fat is the type of fat you eat.

What Trans Fatty Acids Can Do to You

What Trans Fatty Acids Can Do to You

Trans fatty acids are very dangerous. They cause numerous health problems including heart disease and possibly even cancer. They certainly don’t help you get any leaner and may hinder the fat-burning process in more ways than one. The trans fatty acids in hydrogenated oil are believed to raise bad blood cholesterol (LDL) even more than saturated fats. Dr. Erasmus once said, “If you see the “H” word on the label, get the “H” out of there!”

10 destructive effects of trans fats:

•    Trans fat decreases insulin sensitivity
•    Trans fat increases insulin response to glucose
•    Trans fat hampers immune system function
•    Trans fat raises the “bad” LDL cholesterol in your bloodstream
•    Trans fat lowers HDL (good) cholesterol
•    Trans fat increases blood triglycerides
•    Trans fat interferes with your liver’s detoxification processes
•    Trans fat may cause cancer
•    Trans fat interferes with EFA functions
•    Trans fat makes your platelets stickier

What Foods Contain Trans Fatty Acids?

What Foods Contain Trans Fatty Acids?

Hydrogenated oils and trans fatty acids are primarily found in margarine and spreads, baked goods and fried foods. Food manufacturers get real sneaky when it comes to trans fats, because they aren’t required to list them on their labels. They can say things like “no cholesterol,” or “low saturated fat” yet their product is loaded with harmful trans fats. Many people switched from butter to margarine thinking they were doing good by avoiding the saturated fat in the butter. What they missed was that the margarine was full of the “phantom” trans fats! Here is a partial list of foods to watch out for:

Fried foods (Fried chicken, French fries, fried onion rings, tater tots, etc) Cookies Crackers Biscuits Frostings Pies Pastries Frostings Doughnuts Corn chips Taco shells Shortening Partially hydrogenated vegetable oils Refined vegetable oils Baked goods (Croutons, crackers, cookies, cakes, breads) Margarine