|
Dear Readers, This article, through its 10 science-backed tips, will give you the extra gear to successfully adjust your lifestyle, diet, and exercise plans to achieve the lean physique you have always dreamed of!
  Click To Enlarge. Author, Francesco Casillo, Will Help Lead You To The Lean Physique You've Always Dreamed Of. Here you'll find the 10 secrets listed plus the scientific explanations supporting the truthfulness of each:
So, food consumption leads the body to spend energy to support digestion and absorption processes.
Because of this, the body will increase energy expenditure (increased metabolic rate) since there's no need for such frequent calorie intake to be stored as energy depots (such as fats in the adipose fat tissue); which happens during starvation states (occurring during periods of food deprivation). From a hormonal point of view the food abundance (represented by an increased frequency of food intake) triggers an increased thyroid hormone (T3 and T4) secretion - this ultimately determines how much the metabolism will increase.
If you pay attention, fat people are usually those who split their daily food intake into no more than 2-3 meals! Such meal frequency puts the body into a starvation/food deprivation state, so the body replies by decreasing the metabolism through the lowering of thyroid hormones! The increased daily food intake frequency is one of the easiest and most natural weapons we have in our hands to manipulate and enhance thyroid hormones secretion and thus to increase the body's metabolism!
 Click To Enlarge. Meal Frequency Is Our Natural Weapon To Enhance Thyroid Hormone Secretion.
 Click To Enlarge. Make Sure You Include High Quality Proteins If Your Goal Is Increased Metabolism.
Explanation: each nutrient (protein, carbohydrate and fat) needs energy to be digested by the gastrointestinal system and then absorbed into the bloodstream. The energy the body burns to digest and absorb the nutrients is named T.I.D. T.I.D. is different for each nutrient: Let's make a practical example to understand this concept better. Body's energy expenditure to digest protein: So, in terms of numbers the body's energy expenditure to digest and absorb 25g of proteins deriving from 100g of Tuna is 25kcal:
100g Tuna
 25g Protein 25g Protein x 4kcal 100kcal x 25% (T.I.D. For Protein) 25kcal (Body's Energy Expenditure For Protein Digestion).
So, in terms of numbers the body's energy expenditure to digest and absorb 25g of carbohydrates deriving from 227g of apple is 5kcal:
227g Apple
25g Carbs 25g Carbs x 4kcal 100kcal x 5% (T.I.D. For Carbs) 5kcal (Body's Energy Expenditure For Carb Digestion).
So, in terms of numbers the body's energy expenditure to digest and absorb 11g of fats deriving from 11g of extra virgin olive oil is 2kcal:
11g Extra Virgin Olive Oil
11g Fats 11g Fats x 9kcal 99kcal x 2% (T.I.D. For Fat) 2kcal (Body's Energy Expenditure For Fat Digestion).
So, the higher the GI of a carbohydrate the faster it enters the bloodstream, the lower its GI the slower it enters the bloodstream.
Insulin is an anabolic hormone. As such it's also responsible for the growth of the adipose tissue (fat gain) through an increased conversion of carbohydrates into fats. So, the lower the glycemic index of a food, the lower the insulin secretion and the less likely the tendency of a carbohydrate to be converted into fats. Also, low GI foods have been shown to trigger a longer lasting satiety feeling after a meal which blunts the tendency to crave for sugars between the meals!
Furthermore, low GI foods decrease the calorie intake on the following meal! This is a valuable aspect since it will allow you to successfully stick to a calorie restricted diet for longer periods of time without starving! Instead, high glycemic index foods (e.g.: white bread, white pasta, white rice, puffed rice cakes, corn, carrots, etc.) are responsible for a shorter satiety feeling and excessive food intake on the following meal. These are the main reasons why people consuming high glycemic index foods while on a calorie restricted diet cannot stick to it for longer periods of time and thus fail to lose fat permanently! Switch your carbohydrate food sources toward low GI foods if you want to successfully stay on a fat loss diet for longer periods!
It's a controversial type of sugar - since being a simple sugar one would think it enters the bloodstream at a faster rate, and therefore should trigger a higher insulin secretion which would ultimately promote fat gain!
 Click To Enlarge. Fructose Is A Controversial Type Of Sugar. Instead fructose, although a simple sugar, has a very weak tendency to stimulate insulin secretion because of its low glycemic index (GI). For this reason fructose has been speculated to be a diet-friendly sugar since it doesn't stimulate the secretion of high insulin levels, and as such wouldn't promote fat gain! Well, let's defy the myth: "Despite the fact that fructose has a low GI and doesn't stimulate insulin levels to raise so much, IT ACTUALLY MAKES YOU FAT"!
Our body has only 2 main deposits for sugar storage: "muscle glycogen" and "liver glycogen". Fructose cannot be stored in muscle as glycogen, but only in the liver! Liver glycogen depots account for a total of 90g in the average 155 pounds adult man. So, if liver glycogen depots are already full, an extra intake of fructose will spill over the storage capacity of the liver and thus get converted into fats! The best time to consume fructose, while avoiding it being converted into fats, is in the morning. This is because during the overnight sleep, your liver glycogen depots get depleted (consumed) in order to feed and meet the energy needs of your brain with simple sugars.
 Click To Enlarge. During Overnight Sleep Your Liver Glycogen Depots Are Depleted.
So upon rising in the morning the liver glycogen depots are almost empty (since your brain ate them) and this is the right and only optimal moment of the day for fructose intake since it will be driven to fulfill the depleted liver glycogen depots and not toward the adipose tissue (fat mass)!
By manipulating each of these factors intensity will vary accordingly. A number of reps between 6 and 12, the use of a weight meant to reach muscle failure within such range of reps, and the 60 second rest period between sets are the presuppositions for the highest intensity reachable through the weight training.
So, increase your workout intensity to trim down your fat!
 Click To Enlarge. Aerobics Is Well Known For Its Fat Loss Properties.
In a few words the fat loss is more related to increasing the secretion of fat loss hormones (such as: Glucagon, Growth Hormone, Noradrenaline and Epinephrine) and inhibiting the secretion of fat gain hormones (such as: Insulin) than shifting negatively the total daily calorie balance through an increased calorie expenditure (with exercise) and reduced calorie intake (with a calorie restrict diet). Remember insulin promotes fat gain, boosts glucose utilization and puts a halt to fat use for energy production to sustain physical effort. After the several hours of overnight sleep and fasting, insulin levels are very low.
This is accomplished through the secretion of the hormone named "Glucagon".
But glucagon has receptors also on the fat adipose tissue. This means that glucagon also promotes the breakdown of triglycerides (fats stored in the adipose tissue) into fatty acids. Fatty acids then are used as fuel for energy to sustain the physical activity you perform on an empty stomach in the morning and this ultimately leads to a guaranteed fat loss!
Meal consumption triggers insulin levels to raise up, and insulin levels promote sugar utilization while inhibiting fat use for the physical effort. In a few words: if you do aerobics in another moment of the day rather than on an empty stomach in the morning, you'll be burning calories from sugars and not from fat! So, you'll be burning energy but still remaining fat!
At the present time there are many effective supplements for fat loss.
Synephrine increases the secretion of Noradrenaline which is a powerful fat loss agent. Caffeine destroys chemical agents produced during exercise that normally interfere by slowing down the fat loss process. So caffeine allows the fat loss process induced by Noradrenaline to last longer!
 Click To Enlarge. Plenty Of Water Helps Get Rid Of Subcutaneous Water.
The increased metabolism was measurable in just as little as 10 minutes after fluid intake and the peak of the body's thermogenic response to fluid intake was 30 to 40 minutes after the fluid intake!
Make sure your total daily water intake is at least 4 litres a day and not less!
In detail, researchers found that supplemental calcium (800mg/day) or high dietary intake of calcium (1200mg/day) promoted a greater fat loss (38-64%) compared to subjects on a low calcium diet (500mg/day). Furthermore, it's been seen that dairy sources of calcium promotes 50-100% more fat loss than supplemental calcium.
 Click To Enlarge. Dairy Sources Of Calcium Promote 50-100% More Fat Loss Than Supplemental Calcium.
 Click To Enlarge. An Adequate Night's Sleep Is Essential In Order To Get The Six Pack.
The result was that the inhibition of GH release during night's sleep shuts down the fatty acid mobilization from adipose tissue! The take home message is that not getting an adequate quality and quantity of sleep at night will blunt your efforts toward fat loss!
Follow these 10 advices and you'll see your body changing toward the body frame you've always struggled to achieve!!! Be Smart! Dr. Frank Casillo Recommend this article to a friend by e-mail here! Visitor Reviews Of This Article!
Related Articles
|
|||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Sign in for more FREE features and tools!
|
|
Give Us Feedback:
Report A ProblemSite Feedback |
Follow Us:
|
Bodybuilding.com Newsletter
Receive exciting features, |
