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When I get interviewed for magazines, radio or the Internet, and when I do personal consultations with my clients, I’m often asked what are my best nutrition “secrets” for flattening the abs and losing body fat. Many people ask me for my one best tip or secret. Losing fat and getting a flat stomach is far too complex to give you only one “secret” that is the end all be all of fat loss and abdominal development. Getting great results requires a comprehensive approach to nutrition and training. However, what I have done for you in this chapter is to boil down all the information I have learned over my career as a strength coach and fitness professional into the 15 most effective and essential secrets of fat burning nutrition. If you incorporate all these fat burning nutrition secrets into your lifestyle in conjunction with the Firm And Flatten Your Abs exercises, I guarantee you will start seeing incredible results in just a matter of weeks! 1. Cut Calories, but not too far The only way to see a great set of abs is in the absence of body fat. To decrease your body fat, you must reduce your calories enough to create a calorie deficit so you are burning more than you consume. However, most people go too far and cut their calories too much, too fast. When reducing your calories for fat loss, make sure your calorie deficit is not too drastic. A severe calorie shortage is interpreted by your body as starvation. This slows down your metabolism and allows you to store more fat (more stubbornly) in the future. Keep in mind that when you reduce your calories slightly, while increasing your energy output, your body will be forced to burn fat everywhere, not just in one specific body part such as your abs. You will get leaner everywhere! So do not starve yourself! Simply drop the junk food and conservatively reduce your calories by 10 to 15% less than the point where you maintain your weight. That could be as small a change as dropping a few donuts from your diet each week! 2. Eat at Least Five to Six Small Meals Per Day Eating five to six small meals per day is a nutritional approach in vogue with many diet and training today, and with good reason. Small, frequent meals (as opposed to 2-3 big meals), will help to keep your metabolic rate high, literally “stoking the furnace” within your body, and helping you to burn more fat, even while you sleep. The more you practice eating small meals at frequent intervals, the more you will find fat leaving your body. For a very detailed explanation of the scientific reasons why increased meal frequency works so well for improving body composition, check out the e-book Burn the Fat Feed the Muscle (BFFM), which is reviewed in the recommended products and services section at the end of this manual. 3. Reduce Carbohydrate Intake At Night Tapering your carbs toward the end of the day will minimize the possibility of carb-to-fat turnover. It is a proven fact that eating carbs at night is more likely to result in fat storage because insulin sensitivity is lower at night, and metabolism is slower at night when you sleep. One thing many people don’t consider is the fact that when you eat heavy carb meals late at night, you tend to be less hungry in the morning (your blood sugar levels will still be above average when you wake up). As a result, when you wake up, you tend to skip breakfast or eat only a minimal breakfast. That stimulates overeating later in the day, and perpetuates a cycle of late day binging and breakfast skipping that repeats itself over and over. 4. Eat Fiber With Every Meal Fiber is an indigestible complex carbohydrate found in plants and may be in the form of either insoluble or soluble cellulose. Fiber helps with the digestion of protein, carbs, and fat. It is important to burning the sugar from carbs and makes muscles leaner. Fiber helps in body fat reduction and blood sugar stabilization. It also keeps you regular and helps hold down cholesterol levels. One reason that high fiber foods help with weight loss is because they are inherently low in calories (i.e., vegetables). Fiber is found in large amounts in grains, vegetables and fruits. The top fiber sources from the grain group are bran, oats, 100% whole grains. The top sources from the vegetable group are beans and lentils, peas, salads, flaxseed. High fiber fruits include apples (for the pectin), pears, bananas peaches and prunes. Eating a high fiber diet is one of the smartest moves you can make for fat loss and for overall health. Get as much of this stuff as you possibly can, within your daily calorie limits. 5. Drink Plenty of Water Drinking enough water is one of the most important tips on this top 15 list. Water helps prevent fat storage because it contains no calories and is actually an appetite suppressant. Water also aids in the metabolism of stored fat. It helps to keep sodium levels normal and regulates vitamin and mineral metabolism. If you are trying to get the fat off your mid section, water will detoxify your fat cells and allow the toxins to flow out of your body, allowing the fat to be used as fuel. Proper water intake is essential to detoxification and the removal of fat stores such as cellulite. Signs and symptoms of dehydration are often missed by the medical profession or diagnosed as disease conditions. It seldom occurs even to medical professionals that their patients could simply be dehydrated. Rather than advise us to increase our water intake, they prescribe pharmaceuticals which may cause the symptoms to go away, but eventually bigger and bigger problems begin to manifest themselves. Proper fluid management is an easy way to dramatically reduce stress, prevent disease and enjoy life more. Water is the catalyst in all metabolic functions through out our bodies. Your central nervous system is so sensitive that even a 1% loss of water can affect nerve function and cause psychological disorders. Proper water intake is also the first step towards reducing body fat and getting your digestive system working for you instead of against you. In his outstanding book, “Your Body’s Many Cries for Water,” Dr. Batmanghelidj states the number one cause of all our modern day common health problems is a lack of water or hydration. So if you are not drinking the proper amount water per day, you are not only decreasing your physical performance, but also subjecting yourself to many debilitating diseases. Some of these include: Chronic pain, Colitis pain, Dyspeptic pain, Hiatus hernia, Rheumatoid arthritis pain, Low back pain, Neck pain, Angina pain, Head aches, Depression, High blood Pressure, High blood cholesterol, Excess body weight, Asthma, allergies and diabetes. (For more information, go to: http://www.watercure.com) All of us have experienced one of these conditions at one time or another. It’s incredible but true that one of the simplest ways to feel better and get your “insides” working properly is to be sure you are drinking enough water How much should you drink? We have always been told, “Drink 8 Glasses of water per day” I have been told this for as long as I can remember. However, how many people come even close to this amount, let alone drink the proper amount and quality? Not many! I recommend consuming at least half your body weight in ounces. When you are exercising heavily, you should increase this by 1/3. To get the most out of your water intake, drink 16 ounces upon awakening in the morning. Make sure the water is room temperature. If not, your body will keep it in the stomach until the stomach heats it up. This in turn locks down your pyloric valve between your stomach and your small intestine and delays body hydration. Always drink a glass about ½ hour before each meal and a glass one hour after each meal. The water helps with the digestion of foods (when food is digested, it relies on water to aid in the transport). Add about ½ tsp. of sea salt to every 10 glasses of water in you diet. To make this all work even better make sure you take in an ample supply of vegetables balanced with protein to regulate acidity levels. Salt (sodium) is a substance that has been criticized for years. It plays a vital role in the absorption of all foods. It aids in clearing up asthma and cystic fibrosis. Prevents muscle cramps and is a strong anti-histamine aid. I highly recommend drinking purified water - NEVER TAP WATER! Buy bottled water such as trinity, Evian, or Volvic, and if you cannot afford these waters all the time, purchase a Brita water system. Fluids are not all the same so do not fall into the trap that a can of diet soda counts for anything. Cut out all soda products, coffee and alcohol if you really want to get in the best shape of your life. David Grisaffi, C. H. E. K. II, CFT, PN Author of 'Firm and Flatten Your Abs Today' http://www.flattenyourabs.net david@flattenyourabs.net 253-383-5370 Sign up for my FREE Newsletter and receive a FREE Bonus Report "Maximum Weight Loss & Fitness" 16,000+ Livinghealthy Newsletter Subscribers My Other Great Sites http://www.fit-zone.com http://www.fitnessgenerator.com/fitdavid
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David Grisaffi, C. H. E. K. II, CFT, PN Author of 'Firm and Flatten Your Abs Today' www.flattenyourabs.net david@flattenyourabs.net 253-383-5370 Sign up for my FREE Newsletter and receive a FREE Bonus Report "Maximum Weight Loss & Fitness" 16,000+ Livinghealthy Newsletter Subscribers My Other Great Sites www.fit-zone.com www.fitnessgenerator.com/fitdavid
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