The Exercise

Loads and loads of cardio, right? Wrong.

Overdoing cardiovascular exercise will also put your body in a state where it breaks down lean muscle tissue (catabolism). So the question is, how do we complement our fat-burning nutritional strategy with fat-burning exercise.

It’s called ‘Interval Training’, or more specifically ‘High Intensity Interval Training’. The idea is to perform some sort of cardio in ‘fits and starts’ i.e. a period of lower intensity followed by a period of higher intensity.

Why?

Research shows that this type of work burns more fat than steady-state cardio, typically by about 50%. In fact, one study showed a 9 fold increase in fat loss for HIIT compared to low-medium intensity cardio.

Also, with respect to belly fat in particular, research has shown (though the reason is not clear at this time) that HIIT can produce more fat loss in this area than other parts of the body. An Australian study found that the HIIT group lost 3 times more fat and significantly more belly fat than the steady-state cardio group who actually exercised for twice as long!

The even better news is that HIIT need only be performed for 10-20 minutes at a time.

Hopefully you can see that these unique approaches to diet and nutrition will work synergistically to produce truly effective fat-loss:

   01) Get your body to burn fat for energy.
   02) Then add exercise that will utilize the most fat possible.

There’s obviously more to talk about on this topic, but a single post doesn’t permit me to get into it all. I hope you enjoyed it and if nothing else, you feel inspired to find any weight-loss program that you feel you can work with to bring permanent results.

The Diet – Become a Fat-Burner

Low-carbohydrate nutrition is the most-effective way of shedding pounds of fat from the body.

Why?

Basically, the body burns energy in the following order:

   01) Carbohydrate (from food and stored glycogen)

   02) Fat (from food and bodyfat)

   03) Protein (from food and muscle tissue)

If you eat what most government guidelines recommend you eat, you are a carb-burner. It then becomes obvious that in order to become a fat-burner, you should remove the current primary energy source i.e. carbohydrate.

When you do this, your body takes a few days to flip a ‘metabolic switch’ and become a fat-burning machine. At that point, the fat you eat gets consumed first, and then you start burning away bodyfat as your primary source of energy. Obviously, you don’t therefore consume copious amounts of fat, and you don’t need to go zero carb to benefit. Anything under 100 grams of carbs a day is considered ‘low-carb’, but ideally under 60 grams would produce great results.

On low-fat diets (which by nature are high-carb diets), when your ‘food calories’ are gone, the body will burn a mixture of both fat and muscle tissue (protein). As muscle is ‘metabolically active’ — it burns calories all day long just by being there — losing it is a disaster for the dieter. Their metabolism will continually slow down over time.

This is one of the main reasons why low-fat diets very often produce temporary results: you lose weight for a while, but then it stops working (as your metabolism has crashed) and you pile it back on – and then some!

My plate

Yesterday, the classic food pyramid that dates back 19 years in the U.S. guidelines nutritionists was replaced with a colored plate. This greatly simplifies the process of choosing healthy foods.

The new symbol of a balanced diet is called “My Plate” and was divided into four colored sections, allocated to the four basic categories of food: red means fruit, green is for vegetables, orange for cereals, purple for meat and other proteins. It was also joined by a blue circle, which symbolizes the need for fresh milk a day.

At launch, the U.S. agriculture secretary said Tom Vilsak pyramid was “too complicated to be used in daily diets of ordinary American. ”

First Lady of America Michelle Obama, known for her passion for healthy food and anti obesity programs, praised the colored plate, classifying it as “wonderful and easy to use by anyone who wants to eat healthy. “

Control your cravings!

If you want, take “all you can eat menu”, but only with your eyes … Even if you are not during a diet, you must pay attention to the amount of food.  So, head up, chest out, belly sucking, and ignore the culinary temptations. Do not let your desires lead to actions, even if you have not tasted many of the goodies in your life. Most nutritionists recommend not to go to a party with an empty stomach because hunger coupled with cravings can mess with your plans. Defeat your instinct to taste each dish prepared by drinking water with lemon (mineral water and carbonated drinks makes your belly swallen). In addition, do not sit in a comfortable armchair. Dance (if there’s dancing) or socialize with others. As for drinking, delight yourself with natural juices and as little alcohol.


Do not moan if you have not tasted everything you did with the eye, there will be other occasions.

Good luck!

Make a plan !

You choose between these options: either eat light and a lot or try the specialty chef (full with  cream, spices and meat, etc..,) and stop. Whatever your choose, you should know some tips to nutritionists. Do not avoid plateaus with vegetables. Cooked or fresh, they are a source of fiber and vitamins . 100 g cooked broccoli, for example, has 44 calories, 0 fat, vitamin C, fiber and calcium. A tomato has 26 calories, 0 fat and vitamin C. 100 g of spinach has 41 calories, 0 fat, iron, folic acid. If there are in the menu mini sandwiches with salmon, French cheeses and nuts, do not hesitate choose them.

Salmon is rich in omega 3 which, among other things, helps stabilize blood pressure and relieve stress. Walnuts contain alpha-linolenic acid, which protects the heart and prevents heart disease (10 g of walnuts contain 50 calories).French cheeses contain more calories (75 g Roquefort cheese has 277 calories), but are rich in calcium (100 g of parmesan were 1275 mg of calcium).

Also you can choose sea food instead of meat. Besides the great taste that you have,  have less fat and calories (one serving of seafood with parsley – vs. 300 calories. A serving of roast pork with caraway – 530 calories). As much you may  want cake, cream and burnt sugar cake, do not ingnore the fruits.

The number of calories per 100 grams of fruit is fresh pineapple – 52 bananas – 83, Apricot – 44 dates – 30 Grapefruit – 43 grapes – 73 strawberries – 37 cherries – 60. What it does not compare with a bowl of burnt sugar cream (550 calories) or a slice of cake with berries (315 calories)!

Do smart eating at the party

Mmm!  Every party could be a royal feast. Because most of the times, here you can find everything: salads, vegetables, meats, sweets, cheese, fruit.And you do not find pure, boiled or fried, but combined with great skill by the most skilled chefs of the catering companies. Goose liver pate and fresh apple jelly, shrimp and avocado salad, creamy cheese with figs and cinnamon, pasta stuffed with smoked cheese, salad with parmesan ruccola , tiramisu, chocolate orange, white perch with sesame … uff! Certainly, all worth trying. However, wich are the best choices (in order to keep a slim body)?