In order to achieve a lean and tone body that most people are after there are a few essential rules that must be followed. Here is a summary of the 12 most important of these. As you are an individual as is your metabolism, depending on your starting point, some rules are less important.
1) INCLUDE A PROTEIN SOURCE AT EACH MEAL
12 OUNCES EQUALS
To feel energetic and full throughout the day eat a protein at every meal. This will also help you control your blood sugar levels. Not eating protein at each meal is one of the biggest mistakes people make, some do not eat any protein all day. Protein at each meal is a must if a lean body and weight loss is your goal.
2) INCLUDE A HEALTHY FAT SOURCE AT EACH MEAL
Many people believe that fat is making them fat. This is only half true, which means it is also half false. What is making everyone gain weight is the hydrogenated, highly processed, trans fat and unnatural fats. Healthy fats actually help your body burn fat. Healthy fat sources will include extra virgin olive oil, all nuts (except peanuts and cashews), raw butter, avocados, and the fats in eggs and meats.
3) INCLUDE A FIBROUS CARBOHYDRATE AT EACH MEAL
To get lean you do not need a low carbohydrate diet. To burn fat off of your body (and keep it off) you just need to choose the right carbohydrates. A serving of fibrous carbohydrates (fruits and vegetables) will give your the energy and vitamins and minerals you need each day. You also get a large amount of fiver which has been proven to accelerate weight loss.
Healthy fibrous carbohydrate sources include: All Vegetables and All Fruits (Not fruit juices)
4) ONLY INCLUDE A SERVING OF COMPLES CARBOHYDRATES AFTER YOUR WORKOUT
Complex carbohydrates like brown rice, potatoes and other natural grains are great foods, but are very dense in carbohydrate and calorie content. To function well your body only need a total of 50 to 100 grams of total carbohydrates. It is easy to go over the daily amount if you include these foods at each meal, considering that 1 cup of cooked brown rice has 45 grams of carbs. You are better off excluding these foods from your meal plan for the particular days you do not workout.
Comples Carbohydrate Sources are: Brown Rice, Oatmeal, Millet, Sweet Potatoes and Beans.
5) EAT EVERY 2 TO 3 HOURS MAKING 5 TO 7 MEALS EACH DAY
To keep your metabolism going all day long your need to fuel your body consistently. Eat several small, well proportioned meals, do not gorge yourself with food until your feel full. A good eating schedule may be 8am, 11am, 1pm, 4pm, 6pm, and 8pm. When you are consistently fueling your body this way, you will not feel hungry.
6) DRINK HALF OF YOUR BODY WEIGHT ON CLEAN WATER EACH DAY
Most people are really just extremely dehydrated and by drinking an adequate amount of water each day can remedy some of the symptoms for people who are suffering from digestive disorders, headaches, muscle and joint pains and obesity. Each day you should drink a minimum of half of your body weight in ounces. An example is a 200lb person should drink 100 ounces of water. Add 8 ounces extra for each and every cup of coffee you may drink.
7) AVOID ALL PROCESSED "NON" FOODS
Everyone should call most processed food "Non foods" because ingredient labels look more like a science experiment than anything that can be called food. Want to know what is keeping and making this country so fat?, if is these processed toxic foods. These include, but are not limited to, packaged cakes, cookies, frozen meals and even so called "health bars". If a product has a long shelf life, chances are it has been infused with a high amount of toxic substances. These toxic substances make you fat, worse they make it impossible for your body to burn fat.
8) ELIMINATE ALL PROCESSED SUGAR AND ARTIFICIAL SWEETENERS
One of the leading causes of obesity in the world is refined sugar as it causes weight gain and is extremely addictive (causing feeling of highs and lows in the body similar to some drugs). Once you stop eating sugar, your addiction will quickly disappear, fortunately for those looking for a lean defined body. When you eat sugar you crave it all the time, when you do not eat sugar, you won't even miss it. Many people decide to give up sugar and switch to artificial sweeteners, but these are not the answer. Sorbital, saccharin, aspartame, and sucralose may actually be worse for you than sugar itself. Using these cause weight gain by disrupting your body's natural hormones so it is just as important to eliminate these from your diet as well.
9) ELIMINATE ALL WHEAT FROM YOUR MEAL PLAN
The results are miraculous when people eliminate wheat from their diets. They feel much healthier and energetic and are able to achieve a lean body in a shorter amount of time in the process. Wheat containing items are most breads, baked goods, cereals, cookies, and crackers. Most people are highly intolerant to wheat and wheat products. They may not be allergic to wheat, but intolerant to it (where you always feel bloated and cannot get that pouch in your lower abs to go away).
10) DO NOT MICROWAVE YOUR FOOD
Avoid using a microwave. While this opinion may be controversial, some believe that microwaving food is not healthy for the body and anything unhealthy for the body puts stress on your digestive system and liver. It becomes extremely difficult for your body to eliminate and metabolize unwanted fat from your body of these organs are not functioning correctly.
11) INCLUDE A HIGH QUALITY OMEGA 3 SUPPLEMENT IN YOUR MEAL PLAN
Some of the best oils for the human body come from the healthy fats in wild fish and nuts lie walnuts. To get the necessary amounts we would have to consume a large amount of salmon and walnuts each day. An easier way to supplement your meal plan is to add a High Quality Omega 3 supplement.
12) DESIGNATE ONE "REWARD" MEAL PER WEEK
To never feel deprived, have a cheat meal each week. If you want a bowl of ice creams, have it. If consistent in following the above principles, having a slice of cake, a bowl of ice cream or a slice of pizza once per week will not stop your from losing belly fat.
12 Rules To Achieve A Lean Body 12 OUNCES EQUALS
No comments:
Post a Comment