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IPL'S LETS GET FIT~ 5 BIG 'OL NUTRITION BLUNDERS AND MISHAPS~
BEWARE: Failure to follow any of these RULES
will result in metabolic syndrome X.
And.....X = MELTDOWN
Now, I'm not talking "meltdown" as a good thing,
like fat melting down or whatever.
This is about your nutritional Rules of Engagement!
Understand this very critical point....your metabolism
will either work for you or against you!
It's all dependent on the type, amount and frequency
of foods you consume on a daily basis.
Be inconsistent with any of the above and your results
will be, at best, inconsistent to non-existent.
Facts are Facts and that's what I'm giving you!
= = = = = = = = = = = = = = = = = = = = = = = =
5 Big 'Ol Nutrition Blunders and Mishaps
= = = = = = = = = = = = = = = = = = = = = = = =
Blunder # 1....
Protein absent from any of your meals....a.k.a
metabolic suicide!
You NEED protein for two very important reasons
when you're trying to lose fat.
One...it has a high TEF (thermic effect). Meaning
it requires your body to expend more energy to
break it down and utilize than it does for either
carbohydrates or fats.
So, you're getting more BANG for your buck with
protein that you do with carbs or fats.
Very important!
And number two....it helps regulate your circulating
blood sugar levels. What that does is, it allows
you to keep insulin levels under control, thereby
inhibiting the "stuffing" of your fat cells.
Keeping your insulin levels under control is HUGE.
By combining a nice lean source of protein with all
of your meals and "mini" meals, you'll be golden!
That protein can come in the form of albacore tuna,
egg whites, cottage cheese, chicken or turkey breast,
whey protein powder, ground sirloin or any number
of lean protein sources.
Blunder # 2...
Skipping meals or flat out forgetting to eat!
Picture a roaring fire....now picture it without
any wood.
NO FIRE, right!
That's exactly what happens to your internal fire
(metabolism) when you don't eat. It goes away.
Now the last time I checked, a healthy, roaring,
calorie incinerating, fat melting metabolism is
all the rage. That is, of course.......if you want
a sexy, lean physique.
And I'm pretty sure that's somewhere in your
agenda.
So EAT and EAT often to keep that fire roaring.
As a matter of fact, you should be eating every
three hours that you're awake. Starting with the
first meal in the stomach by the time the 30th
minute hits after you roll out of bed.
Then continue to eat lean proteins, fibrous carbs
and healthy fats every three hours until you go
to bed. We're talking 5-7 smaller sized meals
spaced evenly throughout the day.
Blunder # 3...
Sitting down for your largest meal of the day at
night!
If you're on a weight gain eating plan, then by
all means, twist a few more noodles around
your fork at dinner time.
If you want to lose fat and continue to lose it,
then keep dinner to a nice portion of protein
and some colorful vegetables.
No starches, complex carbs, sugars or anything
resembling those at dinner. Carbs are for energy
and you're about to hit the hay, so ditch them.
Nix the carbs at dinner and favor foods high in
protein like those mentioned above. Add a nice
side of steamed, grilled, broiled or raw veggies
and you're good to go.
Blunder # 4...
No post workout drink.
Nutritionists and dieticians call it the...
==> "Window of Opportunity" <==
It's the two hour window after you've exercised.
More importantly, it's the 30-45 minutes after
you've exercised.
If you don't eat during that window, then plan on
two things happening...
#1...Losing muscle and #2...gaining fat!
Yes, both. And all because you didn't eat
after you worked out.
BUT, here's the simple solution. Have an ice
cold frothy post workout drink to ACCELERATE
fat loss and build fat burning lean muscle.
How's that for a double whammy!
Your body is starving for nutrients and you
want to provide those at just the right time.
That time is right after you've finished your
gut busting full body metabolic conditioning
workout!
Provide your body with 20-30 grams of whey
protein and 30-40 grams of carbs and once
again....you're GOLDEN!
Blunder # 5...
Inconsistency!!!!!
This should be number one, but it had to be
included regardless.
Why?
Because it's the single biggest factor to
achieving any appreciable amount of fat
loss...point blank!
If this is your week of eating....
Monday...Excellent
Tuesday...Ok
Wednesday....Not so good
Thursday...Great
Friday...Terrible
Saturday...Alright
Sunday....No Comment
....then plan on something growing. And no,
it's not your waist, hips or thighs (although
that's most likely the case as well)....it's your
level of FRUSTRATION with yourself.
Up, Down, Up, Up, Down, Up, Up, Up, Down
That's how this ends up going.
YO-YOing up and down with your weight and
becoming worst enemies with your bathroom
scale.
BUT....and a really BIG but (no pun intended)....
not if you're consistent with all of the above.
Eating right each day is tough enough without
having a WRITTEN plan of attach for each day.
If you're "winging" it from the moment your feet
hit the carpet, you're doomed.
Take it from me. You NEED a plan each day!
Get out the trusty .47 cent spiral bound notebook
and jot down what you're going to eat the next day.
It shouldn't take you more than 5-10 minutes max.
So, for an investment of 5-10 minutes, you've
essentially mapped out a successful day of
eating and guaranteed yourself that you'll be
100 times more likely to eat supportively had
you not written it down.
That's a pretty good 5-10 minutes, don't you think?
Take these Blunders to heart because they're the
foundation of any successful fat loss nutritional
approach.
Get them right and lo and behold, progress!
Get them wrong and experience...
"Metabolic Syndrome X!!"
Stay Strong~~!!!
IPL
will result in metabolic syndrome X.
And.....X = MELTDOWN
Now, I'm not talking "meltdown" as a good thing,
like fat melting down or whatever.
This is about your nutritional Rules of Engagement!
Understand this very critical point....your metabolism
will either work for you or against you!
It's all dependent on the type, amount and frequency
of foods you consume on a daily basis.
Be inconsistent with any of the above and your results
will be, at best, inconsistent to non-existent.
Facts are Facts and that's what I'm giving you!
= = = = = = = = = = = = = = = = = = = = = = = =
5 Big 'Ol Nutrition Blunders and Mishaps
= = = = = = = = = = = = = = = = = = = = = = = =
Blunder # 1....
Protein absent from any of your meals....a.k.a
metabolic suicide!
You NEED protein for two very important reasons
when you're trying to lose fat.
One...it has a high TEF (thermic effect). Meaning
it requires your body to expend more energy to
break it down and utilize than it does for either
carbohydrates or fats.
So, you're getting more BANG for your buck with
protein that you do with carbs or fats.
Very important!
And number two....it helps regulate your circulating
blood sugar levels. What that does is, it allows
you to keep insulin levels under control, thereby
inhibiting the "stuffing" of your fat cells.
Keeping your insulin levels under control is HUGE.
By combining a nice lean source of protein with all
of your meals and "mini" meals, you'll be golden!
That protein can come in the form of albacore tuna,
egg whites, cottage cheese, chicken or turkey breast,
whey protein powder, ground sirloin or any number
of lean protein sources.
Blunder # 2...
Skipping meals or flat out forgetting to eat!
Picture a roaring fire....now picture it without
any wood.
NO FIRE, right!
That's exactly what happens to your internal fire
(metabolism) when you don't eat. It goes away.
Now the last time I checked, a healthy, roaring,
calorie incinerating, fat melting metabolism is
all the rage. That is, of course.......if you want
a sexy, lean physique.
And I'm pretty sure that's somewhere in your
agenda.
So EAT and EAT often to keep that fire roaring.
As a matter of fact, you should be eating every
three hours that you're awake. Starting with the
first meal in the stomach by the time the 30th
minute hits after you roll out of bed.
Then continue to eat lean proteins, fibrous carbs
and healthy fats every three hours until you go
to bed. We're talking 5-7 smaller sized meals
spaced evenly throughout the day.
Blunder # 3...
Sitting down for your largest meal of the day at
night!
If you're on a weight gain eating plan, then by
all means, twist a few more noodles around
your fork at dinner time.
If you want to lose fat and continue to lose it,
then keep dinner to a nice portion of protein
and some colorful vegetables.
No starches, complex carbs, sugars or anything
resembling those at dinner. Carbs are for energy
and you're about to hit the hay, so ditch them.
Nix the carbs at dinner and favor foods high in
protein like those mentioned above. Add a nice
side of steamed, grilled, broiled or raw veggies
and you're good to go.
Blunder # 4...
No post workout drink.
Nutritionists and dieticians call it the...
==> "Window of Opportunity" <==
It's the two hour window after you've exercised.
More importantly, it's the 30-45 minutes after
you've exercised.
If you don't eat during that window, then plan on
two things happening...
#1...Losing muscle and #2...gaining fat!
Yes, both. And all because you didn't eat
after you worked out.
BUT, here's the simple solution. Have an ice
cold frothy post workout drink to ACCELERATE
fat loss and build fat burning lean muscle.
How's that for a double whammy!
Your body is starving for nutrients and you
want to provide those at just the right time.
That time is right after you've finished your
gut busting full body metabolic conditioning
workout!
Provide your body with 20-30 grams of whey
protein and 30-40 grams of carbs and once
again....you're GOLDEN!
Blunder # 5...
Inconsistency!!!!!
This should be number one, but it had to be
included regardless.
Why?
Because it's the single biggest factor to
achieving any appreciable amount of fat
loss...point blank!
If this is your week of eating....
Monday...Excellent
Tuesday...Ok
Wednesday....Not so good
Thursday...Great
Friday...Terrible
Saturday...Alright
Sunday....No Comment
....then plan on something growing. And no,
it's not your waist, hips or thighs (although
that's most likely the case as well)....it's your
level of FRUSTRATION with yourself.
Up, Down, Up, Up, Down, Up, Up, Up, Down
That's how this ends up going.
YO-YOing up and down with your weight and
becoming worst enemies with your bathroom
scale.
BUT....and a really BIG but (no pun intended)....
not if you're consistent with all of the above.
Eating right each day is tough enough without
having a WRITTEN plan of attach for each day.
If you're "winging" it from the moment your feet
hit the carpet, you're doomed.
Take it from me. You NEED a plan each day!
Get out the trusty .47 cent spiral bound notebook
and jot down what you're going to eat the next day.
It shouldn't take you more than 5-10 minutes max.
So, for an investment of 5-10 minutes, you've
essentially mapped out a successful day of
eating and guaranteed yourself that you'll be
100 times more likely to eat supportively had
you not written it down.
That's a pretty good 5-10 minutes, don't you think?
Take these Blunders to heart because they're the
foundation of any successful fat loss nutritional
approach.
Get them right and lo and behold, progress!
Get them wrong and experience...
"Metabolic Syndrome X!!"
Stay Strong~~!!!
IPL