Carbohydrates have been vilified over the past few years. While carbs are not inherently bad, it is important to choose the right ones. The key is to avoid those that cause your blood sugar and insulin levels to rise rapidly.
That means you should AVOID: sugar, flour, baked goods, white pasta, soft drinks, fruit juices, refined grains, corn, and starches (including white potatoes).
Carbs did this?
Your carbs should come primarily from whole fruits and vegetables, nuts, seeds, and berries. If you enjoy potatoes, stick with yams or sweet potatoes. They have more nutritional value, and they won’t spike your blood sugar as much. If you simply must have bread and pasta, choose products made from whole or sprouted grains. But a word of warning: If you are overweight or diabetic, it’s best to avoid ALL grains.
If you currently eat a lot of sweets, sugar-added drinks, bread, and pasta, cutting out these foods will not be easy. They put your emotions and your metabolism on an up-and-down rollercoaster that is similar in many ways to the effect of an addictive drug. But after a few weeks or a month, you’ll feel like a new person. The pounds will slip away, your hunger will become more regular and less pronounced, and you will undoubtedly notice an improvement in your energy levels, concentration, and mood.
If you haven’t done so already, I urge you to make this change in your diet. You’ll be glad you did.
Your old buddy,
Steve
Filed under Successful Fat Loss by on Aug 1st, 2010. Comment. 
If you’re one of a select group who is attracted to the concept of “looking like you work out” or want to wear your look like a walking billboard, prepare to take six basic, but necessary, steps to realizing that target.
Bear in mind, these are simply the bare minimums of possible triumph and each person is different. An understanding of this fact will help you to fine tune your own goals which might necessitate a few more, or less, procedures.
- You simply must ingest fewer calories than you use, or in other words create a caloric deficit. Failure to comprehend this one will result in little to no success whatsoever in your goal of fat loss. You’ve got to become a human inferno and burn calories like mesquite wood in a fireplace.
- Plan ahead. Short of a miracle, the most proficient technique for bringing forth this “loss” is through a combination of intelligent, well-planned nutritional actions and smart exercise program selections.
- Focused, supportive eating. Lean proteins, fruits and vegetables should make up the greater part of your dietary framework. Starches (both simple and complex) and refined carbohydrates of any kind must be kept to an utter minimum. Drink water consistently and frequently while striving to eat 4-6 small meals a day. In doing this you will assist your body in regulating your blood sugar levels as well as reinforce your plans for a solid, nutritionally complete eating regimen.
- Smarter AND harder training. As far as training goes, use interval training and resistance training designed to increase your metabolic capacity to complete the ultimate level of gains for your hard work. In doing so you will also make the most of your time and effectiveness. Remember this: extended bouts of slow aerobic activity just can’t get the job done as far as calories burned now, especially when your desire is fat loss. What does that kind of innefficiency look like? How about 30 minutes of time on an elliptical trainer at a constant pace or a 2 mile walk at 3.0 miles per hour on a treadmill. And when you lift weights, always use a success producing routine, like multi-joint movements (squats, rows, pushups, etc) and full body routines if your ultimate goal is fat loss.
- Frequency of effort. You will see amazing results when you train a minimum of six days a week. How do you do this? By performing three days of interval centered cardio and three days of strength training using free-weights, bands, body weight or some other type of resistance.
- Real food is the key. When it comes to supplements, remember this: supplements are exactly what they say they are…supplements to sound nutrition. In reality, there are very few (like in almost nothing) supplements out there that will have measurable impact on your physique. Sucks to be you, right? Don’t despair completely, however. There are a few that can potentially boost your metabolism somewhat, or give you a shot of energy down the stretch. This isn’t a given, so don’t get your hopes too high. Even though these have some value, when it comes to “rubber meets the road” measurable numbers in the form of fat lost, they simply do not carry much weight. (no pun intended) However, that doesn’t negate the possible necessity of taking some on a consistent basis. Multivitamins and fish oil fall into this category. They’re great, but they generally target your overall health. Protein powders and/or meal replacement supplements have a spot in your regimen, but really in the realm of expediency and ease of use. Most are nothing more than high quality food, so why not just eat that instead?
There you have it. The basics of fat loss maintenance. Follow these guidelines and see what “magic” takes place in your physique.
Steve
Filed under Successful Fat Loss by on Jul 24th, 2010. Comment.
