~Jian
Looks good eh?
Throw away the fried hash brown!
Spread off the mayo...
Just leave the sliced ham, wholemeal bread and eggs..
the you're good to go =)
Too lazy for cardio?
Too lazy to jog or swim?
No time?
But at the same time wanna shed some pounds?
Fear not...
Follow these simple habits which would bound to make u lose weight!
1. Eat breakfast within 30 minutes of waking.
Many people that want to shed body fat will perform their exercise first thing in the morning without some form of breakfast. They do this with the misguided belief they are tapping into fat stores and forcing their body to burn fat for fuel. This information originated many years ago from outdated research performed on obese subjects. However, effective fat loss for people that are not fat is a much trickier objective. I won’t go into the numerous physiological aspects of why it is a terrible decision for healthy people to avoid nutritional support before exercise in the morning. I will tell you that you cannot dictate the type of fuel you want your body to utilize during exercise— human physiology is far too intricately balanced.
Exercising in the fasted state (in morning, on an empty stomach) induces a tremendous amount of muscle breakdown, (along with a small amount of fat loss). This is a one-way ticket to a slower metabolism and a body that quickly learns to hoard fat, not burn it. After 7 or 8 hours of sleep your metabolism has slowed down. Breakfast kick-starts your metabolic rate and creates an instant anabolic environment within the body. To lose body fat from exercise, the correct nutritional support that preserves lean body mass must be present.
Oats!!
the best for breakfast!
Ditch your mee goreng for this!
what? you love your mee goreng?
no wonder you got such a big stomach..
Dieting (calorie restriction) slows the metabolism, as soon as you feel your fat loss results stagnate simply increase your meal frequency without increasing total calorie intake. This is achieved by dividing your daily calorie intake into more meals than you currently consume.
If you’re eating 5 meals a day, reduce the portions to create seven smaller meals. If you’re eating seven meals a day, turn them into nine. Remember, we’re not talking about increasing total calorie intake; we are merely subdividing the total daily intake into smaller meal.
A high intake of vegetables (high in naturally occurring fiber) is the real secret to an ultra lean body and to lose weight. The reason why vegetables are so effective to lose weight is that they provide “bulk” to the diet but add very few calories. This “tricks” the metabolism into staying elevated during calorie restriction because of the large volume of food the body has to process.
Vegetables increase satiety and keep blood sugar concentrations steady so that the muscle building, fat burning process isn't interrupted. If you want a single digit body fat percentage then a high intake of vegetables is essential.
Exercise and eating are the only two weapons a person can utilize to stoke the metabolism. Start your fat loss program with a minimal amount of cardio exercise, then add just one short but intense cardio workout to your weekly exercise regimen and assess your progress before additional workouts are scheduled.
Gradually increasing your exercise frequency is sure-fire way to keeping your metabolism elevated for an effective way to lose weight.
Drinking water to ensure you lose weight may sound far fetched however, I assure you there is sound physiological rational behind this strategy. Muscle and other tissues are 80% water. When muscle cells are dehydrated by only 1 or 2%, a catabolic process is triggered. A catabolic environment makes it impossible to recover and gain from training. Increasing fluid intake, particularly when accompanied by cell-volumizing nutrients such as micronized glutamine and creatine, increases muscle cell volume.
Increasing cell volume switches on anabolic process and the synthesis of new tissue within cells. The synthesis of new, lean tissue will cause an increase in metabolic rate, so drink up!
Yea u're suppose to drink lots of water...
but not this much!
8-11 glasses a day should be essential..
A substantial amount of scientific research has accumulated over the last 4 years that supports what appears to be a very unlikely concept for effective weight loss. Dietary calcium is now thought to play a key role in the regulation of energy metabolism and whether an individual gains or loses body fat. Diets that are rich in calcium appear to prevent fat gain as well as increase fat metabolism, thereby markedly accelerating the process of shedding body fat.
Vigorous or intense exercise accelerates the body’s metabolism tremendously. However, it also creates a tremendous amount of tissue breakdown. Without the correct approach to nutrition after training, a loss of lean tissue can be the end result. Losing lean tissue (muscle) slows the metabolism and this is the surest way to stagnate any attempt at fat loss.
The post workout period is an ideal “window of opportunity” for boosting the metabolism and improving body composition. Research demonstrates that nutrients consumed in the hours following a workout are shuttled directly to muscles to boost the metabolism and repair damaged tissue. Nutrient consumption in the post-workout period does not interfere with the weight loss process.
Too many bodybuilders chose to live on supplements and don’t consume enough whole foods to provide optimal nutrition for building a premium body.
Calorie restriction forces the body to utilize all nutrition sources for energy production. A high intake of lean, whole proteins such as egg whites, fish, meats and poultry and vegetables stabilize blood sugar and insulin levels. This ensures that your protein supplements are directed towards muscle growth and repair and not utilized simply to provide energy.
Don't use steroids!
It'll get you nowhere!
Research has shown that two 15-minute workouts performed 6-hours apart will burn more than double the amount of calories compared to a single 30-minute exercise session of the same intensity. This makes twice-a-day exercising a phenomenal tool for fat loss.
So there you have it, nine research-proven ways to rev up your metabolism and ensure you lose weight in your fat loss attempts. How many of these strategies do you currently follow?
I've already provided the info....the hard part...the research...
all you need to do is....be committed....determination...
you're bound to succeed...
And next time...
when you're about to order a CheeseBurger from McDonalds..
be prepared to RUN the steps of batu caves up and down twice
just to burn off the extra calory intake!
~Sign up for my weight loss course
LOL
Jian
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