Archive for the ‘Fat’ Category

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Edited by STEVEN MILNER IIST

20 SUPER FOODS FOR THE GROWING BODYBUILDER.

 

To build muscle & lose fat, you need a variety of proteins, vegetables, fruits, carbs, and healthy fats. Eating protein helps to build and maintain muscle, but it also helps fat loss. Protein has a higher thermic effect on the body than carbs and fats.

Dietary fat actually helps with bodyfat loss, how?  Your body stores fat if you don’t get enough in your diet. Fruit and vegetables contain vitamins and minerals, necessary for recovery from your workouts. And carbs fuel your muscles so you feel full of energy at the gym.

Many of you struggle to balance these foods efficiently. Sometimes because you’re too busy or sometimes because you just lack the right information. This list will help you — 20 super foods you need to build muscle & lose fat.

1. Whole Eggs. Cheap & rich source of protein: 7g/egg. The yolk contains most nutrients: half the protein, vitamins A/D/E and cholesterol to naturally increase your testosterone levels.
Don’t get too worked up about cholesterol in eggs. Dietary cholesterol isn’t bound to blood cholesterol. Really! If you have bad cholesterol you should be working on lowering your body fat rather than wasting a perfectly good and healthy yolk.

2. Fish Oil. Reduces inflammation (joints/skin), lowers body fat and increases testosterone levels. You need 9000mg EPA/DHA per day. Since you’ll probably struggle to get that from eating fatty fish, consider a fish oil supplement.

3. Salmon. One of the best sources of omega-3 fatty acids that also gets you 20g protein per 100g serving. Farm raised salmon is, however, omega-3 deficient because it’s corn/grain fed. Go with wild salmon if you can.

4. Berries. Strong antioxidants that prevent cancer, heart & eye diseases. Any kind works: cranberries, raspberries, blackberries, blueberries, etc. Buy fresh or frozen berries and mix with oatmeal.

5. Yogurt. Contain bacteria that improve your gastrointestinal health. Don’t buy frozen yogurt or yogurt with added sugar and fruits at the bottom. Get plain low fat yogurt. Eat it with berries & flax seeds.

6. Flax Seeds. Source of fibre, protein & omega-3. Grind the flax seeds to get the most out of them, but be aware they won’t keep for more than a week when ground. Take 1 tbsp with yogurt & berries before going to bed. Stay away from flax oil: it’s unstable and contains no fibre. I should tell you that in the UK flaxseed oil is Linseed oil. Obviously you can’t just use any old linseed oil.

7. Extra Virgin Olive Oil. 70% monounsaturated fats protect against heart diseases and cancer. Add 1-2 tbsp olive oil to your salads. Buy extra virgin olive oil if you can afford to, it contains more polyphenols and tastes better.

8. Mixed Nuts. Contain mono- & polyunsaturated fats, proteins, fibre, vitamin E, zinc, potassium, magnesium, etc. Mixed nuts are calorie dense, great if you’re a skinny guy who wants to gain weight. This is easy to get right because anything works, almonds, walnuts, cashews, hazelnuts, etc., peanut butter also works as long as you buy natural or organic peanut butter without added salts/sugars.

9. Red Meat. Protein, vitamin B12, iron, zinc, creatine, carnatine and even omega-3 if you eat grass-fed beef. Eat steaks & hamburgers from top round or sirloin

10. Broccoli. High in cancer fighting phyto-chemicals and anti-estrogenic indoles. Broccoli is also high in soluble fibre and low calorie, helping fat loss. Eat other cruciferous vegetables for a change, such as  cabbage, bok choy, cauliflower, kale, etc.

11. Spinach. One of the most alkaline foods. Spinach prevents muscle & bone loss, but also cancer and heart diseases because of its high nutrient profile.

12. Turkey. If you don’t believe saturated fat is good for you, try white turkey. The leanest beef has about 4.5g saturated fat/100g, while white turkey has close to 0g which is why it’s so dry.

13. Quinoa. Mainly consumed in the United States, quinoa is often called the South American “king of grains”. Quinoa is higher in fibre & protein (18%, and a complete protein at that) than rice or oats, tastes a lot better and is gluten free, yet still high in calcium which is great for the lactose intolerant. Buy the whiter grain, it’s better quality. Eat it post workout as part of your post workout meal.

14. Oats. Oats and whole grains reduce cholesterol, provide you with low-glycaemic index carbs for energy, and are high in soluble fibre. Try a post workout shake of whey & crushed oats. (If you like that sort of thing)

15. Tomatoes. High in lycopene, which prevents cancer. The lycopene in tomato paste is 4 times more bioavailable than in fresh tomatoes. Have pizza or pasta with tomato sauce & olive oil post strength training.

16. Oranges. Vitamin C to fight diseases, magnesium to lower blood pressure, anti-oxidant beta-carotenes, etc. Avoid drinking processed orange juice from concentrates which often has added sugars. Eat oranges or make your own orange juice.

17. Apples. Pectin in apples helps weight loss by increasing satiety (the feeling of fullness). Apples are also the strongest antioxidiant after cranberries (eat the peels). Unfortunately apples are one of the most pesticide-contaminated fruits. Go organic.

18. Carrots. The high vitamin A content in carrots improves eye-health, especially night vision. Carrots are also h in fibre, low calorie and taste good (to some), even raw.

19. Water. Try to read some of my other articles on hydration (secrets of hydration)for more in depth information. Your body holds water if you don’t drink enough. Drinking prevents water retention, helps muscle recovery and prevents dehydration from strength training. Get a brita filter and drink 2 cups of water with each meal.

20. Green Tea. Green tea is a strong antioxidant and natural diuretic. Green tea can also speed up fat loss, prevents cancer and improve blood sugar & circulation. Try to drink green tea in the morning instead of coffee. Real green tea please, not the teabags!

Put It All Together. Eat proteins, veggies, fruits & fats every 3 hours. 2 cups water with each meal. Carbs post workout only. Junk food 10% of the time. Get stronger in the meanwhile and you’ll build muscle & lose fat.

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FAT BURNING: THE FACTS

At some point or other we have all wanted to burn off some body fat but what if you want fast results? Well fear not, here are my top tips to help burn off that tyre around your waist.

1. PRE-BREAKFAST MORNING CARDIO
Studies show that working out in the morning burns up to 3 times more fat compared to working out at any other time during the day. To get into the ‘fat burning zone’ a minimum of 30 minutes of cardio is required.

During the day your body’s main source of energy is the carbohydrates that you get from eating your meals. As you sleep at night for 6+ hours, your body uses up all those carbohydrates as energy for the various bodily functions that go on even while you sleep. When you wake up in the morning your body doesn’t have any carbohydrates left to use and it will look to burn body fat instead for energy.

For you to take advantage of this morning fat burning opportunity you have to exercise first, before eating breakfast. If you do have breakfast, then you’ll just give your body more carbohydrates as a source of energy instead of the body fat that you want to burn off.

Another great thing about working out first thing in the morning is that your metabolism gets revved up and then stays elevated throughout the day. An elevated metabolism means that you’ll burn more calories and lose more weight. If you exercise at night you may still burn fat while you work out but as soon as you go to sleep your metabolism will slow down and you’ll have missed out on all the extra fat burning that you could have had during the day if you’d exercised in the morning. When you sleep your metabolic rate is always at its slowest.

For advanced athletes adding an extra workout to your daily routine 4-6 hours after your morning workout will maintain your already high metabolism. Most fat calories are burned when doing cardio at moderate intensities. If you make your second workout of the day a weights workout, then you will burn mostly carbohydrates during it.

2. EAT BREAKFAST
Another way to keep your metabolism revved up all day long is to eat breakfast. Have breakfast after your morning cardio and you’ll give your body the perfect combination to jump start your metabolism. If you skip breakfast your metabolism will run slower causing you to burn less fat. Eating breakfast will help stop those cravings you may have later on in the day and along with working out in the morning, will also keep you energised throughout the day and lower your stress levels.
It is best to have 6 small meals throughout the day as this will keep your metabolism at a higher level. Every time you eat, your body uses energy to break down, digest and use the food. Eating a small meal every 2-3 hours allows the body to experience calorie burning and less calories are stored as fat. Consuming multiple meals also aids in lowering cortisol levels allowing testosterone levels to remain high. Elevated testosterone levels increase muscle growth, which in turn boosts calorie burning properties in your body.

3. CONSUME PROTEIN
It is recommended that you consume at least 1 gram of protein per pound of body weight every day. This should be split between your 6 meals throughout the day. Following a high protein diet means you will need more calories just to maintain bodyweight levels and in turn it makes it easier for your body to burn fat. The constant stream of amino acids also means that muscle tissue is less likely to be broken down. The best forms of protein are lean cuts such as chicken and turkey breast, lean beef and low/non fat dairy.

There are also supplements available that can aid with fat burning, here is my guide to those all important supplements:

CAFFEINE
Caffeine is involved in increasing the mobilisation of fat cells into your circulation and is seen as a potent stimulant. Caffeine’s stimulant properties aid strength training if used pre-workout and can also help to reduce muscular soreness.

GREEN TEA EXTRACT
Green tea contains high concentrations of epigallocatechin gallate (EGCG) which is responsible for the tea’s thermogenic effects. In addition to its fat burning qualities green tea extract is also a powerful antioxidant. EGCG is a more powerful antioxidant than vitamin C and more effective than vitamin E at cell protection.

FORSKOLIN
Forskolin is extracted from the roots of the coleus forskohlii which is a wild plant that grows throughout India, Thailand and Burma. Forskolin stimulates the part of the brain that synthesises epinephrine (adrenaline) and norepinephrine. Together, epinephrine and norepinephrine directly increase the heart rate, triggering the release of glucose from energy stores and increasing blood flow to the skeletal muscle. It has been shown that forskolin is also beneficial for decreasing bodyfat levels and stimulating free testosterone levels.

L-TYROSINE
This naturally occurring amino acid can impact the production of neurotransmitters such as epinephrine and norepinephrine, which are responsible for fat mobilisation and fat burning. This impact usually occurs when dieting so supplementing L-Tyrosine into your daily routine when in a dieting phase can help your mind stay balanced as well as aiding with fat burning.

CAPSAICIN
Capsaicin is known as the element which makes chilli peppers hot. It also helps increase your levels of norepinephrine which aids fat burning.

ACETYL-L-CARNITINE (ALCAR)
Alcar is the acetyl eater of L-Carnitine and occurs naturally in animal products such as red meat and dairy products and is vital for fat metabolism. It has been reported that using this supplement results in a great increase in muscle carnitine content and studies show that increased skeletal muscle carnitine levels result in a greater use of fats for energy during exercise.

CONJUGATED LINOLEIC ACID (CLA)
Cla is a fatty acid found naturally in red meat and dairy products. It is known for its fat loss properties and also helps with cellular health and muscle building. Scientific studies uphold CLA supplementation as a simultaneous fat burning, anti-catabolic and anabolic aid.

HYDROXYCITRIC ACID (HCA)
Hca is an appetite suppressant and has been shown to increase lipolysis (fat burning), boost serotonin levels and allow the body to use fats instead of carbohydrates for energy.

Here are some tips to help you get the most out of your fat burner:

-Drink a minimum of 8 ounces of water with each dose of fat burning product and keep hydrated throughout the rest of the day.
-Take your first dose upon waking (before your pre-breakfast cardio).
-Take a second dose 30-60 minutes before lunch and take your last dose 30 minutes before dinner.

To summarise, in order to get fast acting results you will require:

-30 minutes of steady pre-breakfast cardio.
-Six small meals throughout the day to keep your metabolism high.
-Time permitting, an extra workout 4-6 hours after your cardio to keep your metabolism high.
-A fat burner from the list above to help you achieve the results you desire.
-These tips will assist you in elevating your metabolism to burn more calories and fight fat on a daily basis and ultimately help shed all that unwanted body fat.

This article appeared on the Flex UK website authored by MEHMET EDIP