Most people will agree that there is more weight loss and fitness information today but there are also more and more people that are getting even more confused about proper nutrition. Each diet contradicts with one another. I know it can get very confusing.
I am not a nutritionist and I do NOT claim to know everything. However, I spent over 7 years of my life studying how the body functions. These are just the general guidelines that I use for myself.
I can never stress it enough how crucial proper eating is. It is one of my biggest reasons why I was able to drop my body fat so that I could reveal my six pack abs. Without proper supportive eating, you are wasting your time at the gym. It is only
going to be a lot tougher without the proper supportive eating.
Here are my eating tips and I'll try to keep it simple and easy to follow. If you want to lose weight and gain lean muscle, you will want your supportive eating to consist of high protein and high fiber food. You will understand why after reading this article.
Let’s Talk About Protein First:
You want to make an effort to consume high quality protein and fiber in every meal. A supportive eating rich in lean protein is very crucial for numerous reasons. Protein is essential for repairing, building, and preserving your muscle. Of course, the more muscle that you can keep and build, the higher your metabolism. In addition, protein is needed for the production of important hormones and enzymes.
However, one of the biggest reasons why protein plays a big role in your supportive eating is because protein does not spike your sugar level up. The more your blood sugar is steady, the more fat your body can release to be utilize as energy.
Protein is hard for your body to break down causing up to 20% thermic effect compared to carbohydrates and fat. What does that mean? When you consume protein, 20% of the total protein calories are used just to break down the protein into small chains of amino acids. That is extremely important to help boost your metabolism.
Here are the top 12 sources of high quality lean protein:
1. White egg omelette (hard boiled eggs)
2. Lean skinless chicken and turkey (white meat)
3. Wild Salmon
4. Lean beef
5. Tuna
6. Lean Pork
7. Sardines
8. Skim milk
9. Cottage Cheese (Fat Free)
10. Beans, nuts, legumes
11. Soy (Tofu)
12. Whey protein drinks.
Let’s Talk About Foods That Are High in Fiber:
Adding fiber into your meal is crucial for overall heath. Fiber (soluble) absorbs water making your feel fuller and for much longer time. For example, plain oatmeal is high in soluble fiber with attract water to keep you satisfied for hours. However, eating cereal that is high in sugar and low fiber causes you to get hungry very quickly. Insoluble fiber help move the food faster through the stomach and intestines to prevent constipation and other disease. It is recommended to consume about 25-35 grams of fiber per day.
Like I said earlier, you must make an effort to consume lean protein in every meal. But you also want your supportive eating to be rich in high fiber food. The list below are food that are high in fiber and packed in vitamins, minerals, and fiber that are essential muscle building, fat burning meal.
Top 12 Foods That Are High in Fiber:
1. Broccoli
2. Spinach
3. Yellow and red peppers
4. Cauliflower
5. Kale
6. Sweet potatoes
7. Brown rice
8. Plain Oatmeal (my favorite breakfast food)
9. Tomatoes
10. Berries (extremely high in antioxidants which speed up your recovery)
11. Bananas (my simple carbohydrate after working out.)
12. Legumes, beans, nuts
Let’s all put it together. Again, you want to try to consume some lean protein in every meal with foods that are high in fiber. Below are four samples of what my everyday meal looks like.
Sample Menu #1
Meal # 1 (Breakfast)
2 egg whites
1 serving of plain oatmeal with whey protein (for flavor)
½ cup skim milk
Optional Supplement: 1 teaspoon of Flax seed oil
Meal # 2 (Snack)
3 Hard Boiled Eggs
1 serving of Broccoli
Meal # 3 (Lunch)
31/2 ounces Chicken Breast
1 cup of mixed vegetables
1 Large Apple
Meal # 4 (My post workout meal)
1 Banana
11/2 servings of whey protein powder
(sipping on my whey protein during my workout and finishing it after my workout)
Meal #5 (Dinner)
31/2 ounces of Salmon
½ cup spinach
1 serving of berries such as strawberries
Meal #6 Optional (Before I go to bed)
Cottage cheese with blueberries.
Quick notes: Cottage cheese contains casein protein to help prevent muscle breakdown. Blueberries are high in antioxidants to help aid muscle repair.
Sample Menu #2
Meal # 1 (Breakfast)
5 egg whites with broccoli
½ cup skim milk
Optional Supplement: 1 teaspoon of Flax seed oil
Meal # 2 (Snack)
Cottage cheese with strawberries
Meal # 3 (Lunch)
31/2 ounces Turkey breast
¾ cup of brown rice
1 small Apple
Meal # 4 (My post workout meal)
1 Banana
11/2 serving of whey protein powder
(sipping on my whey protein during my workout and finishing it after my workout)
Meal #5 (Dinner)
31/2 ounces of chicken breast
½ cup yellow and red peppers.
Salad with spinach, tomato, olive oil and vinegar
Meal #6 Optional (Before I go to bed)
Whey protein in skim milk
Sample Menu #3
Meal # 1
5 white egg omellete with chopped broccoli
½ cup skim milk
Meal # 2
1 ounce of Almonds
1 medium Orange
Meal # 3
3.5 ounces Chicken Breast
½ cup of brown rice
1 Large Apple
Meal # 4 (My post workout meal)
1 Banana
1 scoop protein powder
(22grams protein, 5g carbs, 1 g fat)
Meal #5
3 ounces Turkey Breast or Salmon
1 cup of mixed vegetables
2 tsps olive oil dressing
Sample Menu #4
Meal # 1
6 egg whites
½ cup oatmeal (measured dry uncooked)
1 small orange
Meal # 2
1 ounce of Almonds
1 medium skim milk
Meal # 3
4 ounces Turkey Breast
2 ounce sweet potato
Meal # 4 (My post workout meal)
½ banana
2 scoops protein powder
Meal # 5
4 ounces Chicken Breast or Tuna
½ cup Spinach
Medium tomato
1.5 cups lettuce
2 tsps olive oil dressing
Quick notes: Casein is the predominant protein in milk to help prevent muscle breakdown.
My Nutritional Tip Before, During, and After Working Out
Based on research, consuming protein before, during, and after workouts help increase muscle mass more compared to any other time. My suggestion is to make a protein shake prior to working out, sipping it before and throughout the session, and a little bit more right after your workout session. To maximize your fat loss, drink a total of 20-40grams of whey protein before, during, and after working out.
My Supplement Tip
I am also receiving a lot of questions about my recommended supplements. I do NOT recommend any fat burning pills. However, I highly recommend flax seed oil and a muti-vitamin with your breakfast. Whey protein and other meal replacements can also be very helpful as well.
Quick Guidelines Overview:
I will provide you with a great guideline to help you lose weight. Let me simply it for you. These are the guidelines that I am following in my 16 week journey to six pack abs.
Rule #1: Eat smaller meals throughout day.
Ideally, try to eat every 3- 31/2 hours of a smaller meal every day. Not only will you feel less hungry but it will help boost your metabolism by constantly supplying your body with the adequate amount of energy. Stay away from eating 3 larger meals and start eating smaller meals throughout the day.
Rule#2: Consume enough high quality protein every day.
Protein (such as chicken) has a high thermic effect than carbs and fat. What does it mean to you? Your body has to burn extra calories to break down your protein into smaller amino acids. Plus, it will keep you satisfied a lot longer compared to carbs. In addition, protein is needed to build and maintain lean muscle. Aim for about 60-70% of your total calorie intake.
Rule#3: Consume 25-35 grams of fiber a day
your carbohydrates should be mostly high fiber foods such as vegetables, fruit, and high fiber unrefined grains. Fiber in your food absorbs water causing it to expand in your stomach and therefore making you feel more satisfied for a longer time. In addition, high fiber food will also control your blood sugar level; therefore, allowing you to release more body fat.
Rule#4: Avoid refined sugars and refined grains.
One of the biggest reasons why we are so overweight is because of the amount of sugar intake that we consume every year (Yes. That means to put your soda down). High sugary food/drink intake can cause your blood sugar to spike up causing you body to stop producing another hormone called glucagon. Glucagon is a releasing hormone that is responsible for releasing body fat to be utilized as energy. However, when you consume too much sugar, your glucagon production is discontinued.
Rule#5: Consume an adequate amount of fat.
When I say fat, I meant the healthy kind of fat such as nuts and seeds, nut butters, olive oil, organic meats and eggs, virgin coconut oil, and avocados. Depleting yourself with the healthy fat can negatively affect your hormone levels that will only result to more cravings.
In addition, you want to limit the unhealthy fat (saturated fat) such as butter, margarine, and the fat around your steak. Avoid hydrogenated fat at all costs as they cause more harm than good.
Rule#6: Keep yourself hydrated all day;
It is crucial to keep yourself hydrated especially while working out. Try to drink .6 - .7 ounces per pound of body weight. We are made up of mostly water and a slight decrease in your body fluid level can affect your exercise performance. My number one rule in regards to water: If you are thirsty, you are also dehydrated. Do NOT wait until you are thirsty.
Let’s put it all together:
I eat small meals throughout the day containing one lean protein and foods that are rich in fibers. I consume an average of 400 calories per meal (5-6x per day) for a total of about 2,000-2,400 calories per day. In order for you to lose weight, you must create a caloric deficit; in other words, you must burn more calories than you consume. However, consuming too little calories (extreme dieting) can result in an even lower metabolism.
Eating smaller meals throughout the day will help boost your metabolism and keep your energy up all day.
Below is a list of great sources of food for lean protein,
fibrous carbs, and starchy carbs.
Monday, November 9, 2009
How To Boost Your Metabolism Using Interval Training by Arnel Ricafranca
How To Boost Your Metabolism Using Interval Training
I have observed hundreds of people in the gym that strictly perform 30-60 minutes of cardio, 3 5x per week, for at least a year resulting in the same old physique. If this sounds like your type of program, you will find out why you did not achieve the results that you are looking for.
I know many fitness trainers that put their client on 6-7 hours of cardio training per week for several months. When the clients are frustrated with the lack of results, the only thing that the trainers do is encourage their clients to just stick with the program or to do more hours.
So what is the solution? Is it to do more cardio? Of course not! Doing extra cardio will not help you. You will be surprised to know that 6-7 hours will NOT help increase your metabolism. In fact, it can actually slow down your metabolism.
Confused? There are a lot of misconceptions about aerobic training. Most people believe that aerobic training is the magic solution to weight loss. There is a dark side to aerobic training that most people are not aware of. It is NOT the solution to weight loss. Forget about the long, slow, boring cardio workout. It is not going to get you the six pack abs that you are looking for.
I will try to explain to you why people believe that steady state aerobic (i.e. jogging for 30-60 minutes) is the solution to fat loss.
Let? go back to a real life example. If you compare the best marathoners (people who can run for several hours) and the best sprinters (under one minute), who do you think is leaner? If you said the sprinter, you are absolutely right.
The first time that you attempt aerobic training, you might be able to last for only 5 minutes. As you get better and better, you increase your minutes. 5 minutes eventually turns into 10 minutes. 10 minutes eventually turns to 20 minutes. Eventually you can do 60 minutes, 5-6 times per week. Will you get the lean sculpted body that you want? Will you lose weight? Well? Just keep reading.
As you get better and better, your heart and lungs get stronger and stronger allowing you to do longer distances. HOWEVER, as you do more and more aerobic training, as you get stronger, your body becomes better at utilizing your body fat (meaning you are burning less body fat). What it means is that if it takes you 30 minutes to burn 300 calories, as you get stronger, it will take 45 minutes to burn the same amount of calories. Is there fun adding more minutes to your cardio just to burn the same amount of calories that you use to burn?
Eventually, as you do more and more aerobic to burn the extra calories, your body will start tapping into your muscles for energy. Eventually, your body can literally break down your muscle tissue to meet the energy demand. Your muscle tissue can be converted to glucose (blood sugar) to supply your aerobic training. What does that mean? You are making a smaller, less efficient fat burning machine; therefore, a weaker metabolism. .
Remember, steady aerobic training does NOT build muscle, but doing too much can actually make you lose muscle.
If steady state aerobic training does not work, what is the solution then?
The answer??
Interval Training (Anaerobic training)
Interval training is far more superior to boosting your metabolism than it is to do steady state aerobic training. Steady state aerobic does not increase your metabolism at all. It is true that you are burning calories while you are actually performing the aerobics. However, once you are done with your session, your metabolism returns to normal.
However, interval training (consisting of moderate to high intensity cardio) will burn more calories per minute, and will elevate your metabolism for hours and hours. The right amount of resistance training combined with an intense interval training session can keep your metabolism up for at least 24 hours and in some cases, up to 42 hours. Imagine what that can do to your body if you are burning high amounts of fat all day and all night long (even when you are sleeping).
A lot of people focus too much about ?he workout when in fact, they should focus more on the whole picture. It is not the 1 hour of workout that counts but it is the 23 hours remaining in the day.
What interval cardio activity can you do?
What ever you enjoy and willing to stick to. You can jog/run/sprint, stationary bike, spinning bike, eliptical machine, rowing, stair climbing, mountain biking, swimming, etc. It is your choice. Just get yourself moving.
+++++++++++++++++++++++++++++++
The Rule to Interval Training
Always warm up for 4-6 minutes
High intensity: Perform one minute as fast as you can.
(Level 9 or 10 intensity on a scale of 1-10)
Moderate intensity: Slow down to a moderate pace for two minutes
(Level 6-7 intensity).
Therefore, one round will last about 3 minutes.
Always cool down for 5 minutes
Warning: Do not perform interval training before resistance training. It can actually cause a negative effect on your routine.
+++++++++++++++++++++++++++++++
Week One to Four:
Complete 3 rounds, 3 xs per week.
Total time: 19 minutes per session (including the warm up and cool down).
You can perform this during your non-training days or right after your weight lifting.
Week Five to Eight
Complete 4 rounds, 4 xs per week.
Total time: 22 minutes per session (including the warm up and cool down).
You can perform this during your non-training days or right after your weight lifting.
Week Nine to Twelve
Complete 5 rounds, 4 xs per week.
Total time: 25 minutes per session (including the warm up and cool down).
You can perform this during your non-training days or right after your weight lifting.
Weeks Thirteen to Sixteen:
Complete 6 rounds, 5 xs per week.
Total time: 28 minutes per session (including the warm up and cool down).
You can perform this during your non-training days or right after your weight lifting.
+++++++++++++++++++++++++++
This is what the interval Training Looks like duing the first week.
Warm up for 4-6 minutes by doing some light jogging.
Followed By High Intensity Running/Sprinting for one full minute.
(Level 9 or 10 intensity on a scale of 1-10)
Followed by Moderate intensity: Slow down to jogging for two minutes
(Level 6-7 intensity).
Repeat 2 more times for a total of 3 rounds: Run/Sprint for one minute followed by jogging for 2 minutes.
After completing all 3 rounds, light jog/walk for 5 minutes for a cool down.
+++++++++++++++++++++++++++
Warning: Do not perform interval training before resistance training. It can actually cause a negative effect on your routine.
Follow this exactly how it is laid out and with the proper amount of resistance training, it will help boost your metabolism to allow you to burn more fat through out the day.
However, keep in mind that you want to perform interval training right after your resistance training (never before resistance training). Doing interval training first can actually cause your body to break down your muscle tissue for energy during the resistance training. Interval training can also be done during your non-resistance day.
You will be amazed how only 15 minutes of interval training can help boost your metabolism allowing you to burn fat through out your body including the fat around your stomach.
I have observed hundreds of people in the gym that strictly perform 30-60 minutes of cardio, 3 5x per week, for at least a year resulting in the same old physique. If this sounds like your type of program, you will find out why you did not achieve the results that you are looking for.
I know many fitness trainers that put their client on 6-7 hours of cardio training per week for several months. When the clients are frustrated with the lack of results, the only thing that the trainers do is encourage their clients to just stick with the program or to do more hours.
So what is the solution? Is it to do more cardio? Of course not! Doing extra cardio will not help you. You will be surprised to know that 6-7 hours will NOT help increase your metabolism. In fact, it can actually slow down your metabolism.
Confused? There are a lot of misconceptions about aerobic training. Most people believe that aerobic training is the magic solution to weight loss. There is a dark side to aerobic training that most people are not aware of. It is NOT the solution to weight loss. Forget about the long, slow, boring cardio workout. It is not going to get you the six pack abs that you are looking for.
I will try to explain to you why people believe that steady state aerobic (i.e. jogging for 30-60 minutes) is the solution to fat loss.
Let? go back to a real life example. If you compare the best marathoners (people who can run for several hours) and the best sprinters (under one minute), who do you think is leaner? If you said the sprinter, you are absolutely right.
The first time that you attempt aerobic training, you might be able to last for only 5 minutes. As you get better and better, you increase your minutes. 5 minutes eventually turns into 10 minutes. 10 minutes eventually turns to 20 minutes. Eventually you can do 60 minutes, 5-6 times per week. Will you get the lean sculpted body that you want? Will you lose weight? Well? Just keep reading.
As you get better and better, your heart and lungs get stronger and stronger allowing you to do longer distances. HOWEVER, as you do more and more aerobic training, as you get stronger, your body becomes better at utilizing your body fat (meaning you are burning less body fat). What it means is that if it takes you 30 minutes to burn 300 calories, as you get stronger, it will take 45 minutes to burn the same amount of calories. Is there fun adding more minutes to your cardio just to burn the same amount of calories that you use to burn?
Eventually, as you do more and more aerobic to burn the extra calories, your body will start tapping into your muscles for energy. Eventually, your body can literally break down your muscle tissue to meet the energy demand. Your muscle tissue can be converted to glucose (blood sugar) to supply your aerobic training. What does that mean? You are making a smaller, less efficient fat burning machine; therefore, a weaker metabolism. .
Remember, steady aerobic training does NOT build muscle, but doing too much can actually make you lose muscle.
If steady state aerobic training does not work, what is the solution then?
The answer??
Interval Training (Anaerobic training)
Interval training is far more superior to boosting your metabolism than it is to do steady state aerobic training. Steady state aerobic does not increase your metabolism at all. It is true that you are burning calories while you are actually performing the aerobics. However, once you are done with your session, your metabolism returns to normal.
However, interval training (consisting of moderate to high intensity cardio) will burn more calories per minute, and will elevate your metabolism for hours and hours. The right amount of resistance training combined with an intense interval training session can keep your metabolism up for at least 24 hours and in some cases, up to 42 hours. Imagine what that can do to your body if you are burning high amounts of fat all day and all night long (even when you are sleeping).
A lot of people focus too much about ?he workout when in fact, they should focus more on the whole picture. It is not the 1 hour of workout that counts but it is the 23 hours remaining in the day.
What interval cardio activity can you do?
What ever you enjoy and willing to stick to. You can jog/run/sprint, stationary bike, spinning bike, eliptical machine, rowing, stair climbing, mountain biking, swimming, etc. It is your choice. Just get yourself moving.
+++++++++++++++++++++++++++++++
The Rule to Interval Training
Always warm up for 4-6 minutes
High intensity: Perform one minute as fast as you can.
(Level 9 or 10 intensity on a scale of 1-10)
Moderate intensity: Slow down to a moderate pace for two minutes
(Level 6-7 intensity).
Therefore, one round will last about 3 minutes.
Always cool down for 5 minutes
Warning: Do not perform interval training before resistance training. It can actually cause a negative effect on your routine.
+++++++++++++++++++++++++++++++
Week One to Four:
Complete 3 rounds, 3 xs per week.
Total time: 19 minutes per session (including the warm up and cool down).
You can perform this during your non-training days or right after your weight lifting.
Week Five to Eight
Complete 4 rounds, 4 xs per week.
Total time: 22 minutes per session (including the warm up and cool down).
You can perform this during your non-training days or right after your weight lifting.
Week Nine to Twelve
Complete 5 rounds, 4 xs per week.
Total time: 25 minutes per session (including the warm up and cool down).
You can perform this during your non-training days or right after your weight lifting.
Weeks Thirteen to Sixteen:
Complete 6 rounds, 5 xs per week.
Total time: 28 minutes per session (including the warm up and cool down).
You can perform this during your non-training days or right after your weight lifting.
+++++++++++++++++++++++++++
This is what the interval Training Looks like duing the first week.
Warm up for 4-6 minutes by doing some light jogging.
Followed By High Intensity Running/Sprinting for one full minute.
(Level 9 or 10 intensity on a scale of 1-10)
Followed by Moderate intensity: Slow down to jogging for two minutes
(Level 6-7 intensity).
Repeat 2 more times for a total of 3 rounds: Run/Sprint for one minute followed by jogging for 2 minutes.
After completing all 3 rounds, light jog/walk for 5 minutes for a cool down.
+++++++++++++++++++++++++++
Warning: Do not perform interval training before resistance training. It can actually cause a negative effect on your routine.
Follow this exactly how it is laid out and with the proper amount of resistance training, it will help boost your metabolism to allow you to burn more fat through out the day.
However, keep in mind that you want to perform interval training right after your resistance training (never before resistance training). Doing interval training first can actually cause your body to break down your muscle tissue for energy during the resistance training. Interval training can also be done during your non-resistance day.
You will be amazed how only 15 minutes of interval training can help boost your metabolism allowing you to burn fat through out your body including the fat around your stomach.
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