The Secret to Fat Loss

The Secret To Fat Loss An athlete wanting to rip up and show muscle definition a girl looking for a perfect hourglass figure & an overweight person trying to shed kilos of weight. Fat loss is not just weight loss it is a scientific approach that targets burning off the excess body fat while preserving the lean muscle tissue. A balanced fitness regime of regular intense exercise & a sports nutrition diet helps the body to develop its natural muscularity and strength. Stripping the body of excess fat reveals a muscular toned body that will give the ideal shape to both a male and female body.

The Fat Loss Key:

The key to fat loss is to rev up the body’s calorie-burning engine i.e. its basal metabolic rate (BMR). The BMR or basal metabolic rate is the speed at which the body burns calories 24 hours a day even at rest for all its internal functioning (i.e.) metabolism accelerates your BMR and you speed up fat loss 24x7.

Jump-Start Fat Loss Intense Weight Training:

Intense weight training is a powerful trigger for fat loss repairing the broken-down muscle boosts the body’s BMR, which remains high for as long as the muscle is being repaired. Regular cardiovascular training is a must to increase stamina but it only increases fat-burning during training (1 hour of the day) whereas weight training increases fat-burning throughout the day (24 hours of the day) called after-burn.

Rev Up the BMR Engine Adequate Protein:

Adequate protein of first-class quality is the raw material for increasing muscle repair and BMR after weight training. If protein in the diet is not enough for muscle repair weight training fails to lead to fat loss. Often misunderstood to be for weight gain protein is actually the lowest-calorie nutrient as most of its calories are used up during its own digestion & for muscle repair.

Shift To Fat-Burning Gear Calorie-Burning Thermometric Foods:

Only cutting out fattening foods from the diet is not enough. We need to shift our body into a high-speed fat-burning gear by adding high-thermometric foods (i.e.) foods that make you burn fat. The effort of their digestion absorption & metabolism is so high that the body’s BMR and calorie burn increase simply by eating these ‘high-thermometric foods. Eaten in every meal every 3-4 hours throughout the day they keep the body in a continuous fat-burning state.

Guidelines For The Ideal Fat Loss Diet:

Five-meal eating pattern small frequent meals every 3-4 hours no skipping of meals. Skipping meals or long gaps in meals signals the body into starvation mode BMR to conserve energy & store more calories as fat.

Drop The Carbs Up The Fibre:

Increase high-fibre green vegetables & salads 3-4 servings should be distributed throughout the day. Green vegetables and salads are a must in the evening & night to stimulate the low BMR. Include fibrous fruits such as Apples, Orange, Papaya & Guava. 1-2 servings can be consumed ONLY in the first or second meal. After the 2nd meal, the body’s carbohydrate store is too full & the fruit sugar tends to go into fat.

In the morning the fruit sugar is used well. But a fruit in the evening or after dinner will go into fat. Limit whole cereals such as wheat and oats for sustained energy release. 2-3 servings can be distributed in small quantities in morning meals only. Eating a large quantity of cereals at a time leads to fat storage. No cereals are to be consumed after lunch. The increased carbohydrate load of cereals tends to be stored as fat in the evening since the BMR is low. Even one chapatti with dinner will interfere with fat loss.

Cut Out Totally From The Diet:

Starchy vegetables such as potato, and beetroot & low-fibre fruits such as Banana, Mango, Chiku, Watermelon & Grapes all are high in sugar. Starchy refined cereals & their products such as Rice, Corn, Sago, Idli, Dosa, Poha & White Bread. Adequate Protein 24x7 Includes first-class protein sources. Only first-class proteins from animal sources have the complete amino acid profile to repair muscle after weight training & increase BMR. Distribute equally in small quantities in every meal. The body requires a 24-hour supply of amino acids to keep it in a constant state of anabolism & increased BMR. If protein falls short & muscle repair stops fat burning stops. Best quality protein from skimmed milk paneer, Egg whites, Chicken, Fish, Whey or casein supplements must be distributed equally in 4-5 meals as per the requirement.

Optimum Hydration:

Intake of an average of 4-5 litres of water and fluids distributed throughout the day water is the basis of all metabolic activity. Optimum hydration (i.e.) abundance of water is a must for anabolism and BMR and hence a must for fat loss. If the body is dehydrated at any time it reduces muscle repair BMR slows down & fat burning drops. Individual water requirement depends on various factors such as lean body mass & workout intensity.

Fat-Burning Essential Fats:

Include good quality fats such as Omega-3 fats and MUFA (mono-unsaturated fatty acids) Essential fatty acids such as Omega-3 fats are a part of each cell & are a must for the body’s working and metabolism. Deficiency of these fats slows down BMR and fat-burning. Take fish or flambeed oil capsules with 2-3 meals daily such as breakfast lunch & dinner. Due to their high endothermic value, the best time to consume omega-3 fats is with an evening meal or dinner when BMR is low.

Anti-aging Antioxidants:

Take antioxidants such as vitamin C 1gm and vitamin E 400IU immediately after workout. Antioxidant vitamins such as vitamins C and E are a must to fight free-radical stress due to exercise & age-related deterioration. They help protect muscles from breakdown maintain BMR for fat loss boost immunity & maintain good skin & hair health.

Adequate protein hydration & antioxidants are the best anti-ageing formula.