The Ultimate Fat-Burning Day!
Tags: lose weight, loose weight, lose fat, loose fat, fat loss, fatloss, weightloss, weight loss, burn fat
Obesity levels in ‘Western’ countries are reaching epidemic proportions and are growing almost exponentially. This has increased our risk of developing degenerative diseases like, heart disease, cancer and diabetes.In this article we will examine the ultimate fat-burning day, which is everything you need to do to burn off the maximum amount of bodyfat in 24 hours. As we cover each of the ‘daily disciplines’, decide whether or not it suits you and if you can incorporate it into your lifestyle. The most important point is any fat-loss principle you use must be sustainable. It must become a habit that you can perform for the rest of your life. If not, the results you achieve by using it will be short-lived.
The first strategy to employ is the ‘Maximum Fat-loss Protocol’. This is a jealously guarded secret of fitness experts around the world simply because it is so effective at getting amazing results in a short period of time. This one strategy alone can burn off a massive amount of fat if it is performed every day. It is a very simple 4-step process:
1. Wake up in the morning and take a thermogenic.
2. Exercise for 30-60 minutes.
3. Wait 30 minutes.
4. Have breakfast.
This strategy uses a number of physiological mechanisms in the body in order maximise the utilisation of fat for fuel.
Start your day by waking up in the morning at 6:00am and taking a thermogenic. At this time your blood sugar (blood glucose) tends to be low because you were fasting for the last 6-8 hours (assuming you didn’t have a midnight snack!). Your metabolism is relatively low too. Taking a thermogenic (fat burner) like, BCN’s XLR8 Thermogenic, gives your metabolism a ‘kick start’ and also forces your fat cells to release stored fat and send it into the bloodstream. Now you have created an environment in your bloodstream where your blood sugar is low and your blood level of free fatty acids is high.
Then, when you start exercising, your working muscles will use fat almost exclusively as a fuel source. Plus, as a result of taking the thermogenic and doing the exercise, your metabolism stays elevated for quite some time after the exercise session is completed. This is why it is important to wait 30 minutes before having breakfast. You will keep burning fat during this post-exercise window. If you have breakfast straight after the exercise session, your blood sugar will rise, inducing insulin secretion. Insulin will then stop the fat-burning process in its tracks.
In saying this though, you don’t want to wait longer than about 30 minutes because cortisol will start to rise. Cortisol has the effect of breaking down lean tissue in the body including muscle, which will depress your metabolic rate.
It is best to use this 30 minute window to have a shower, get changed and perhaps get the kids ready for school. Then at around 7 or 7:30am have breakfast.
Your breakfast meal, as with all your meals, should contain a small portion of all three macronutrients: carbohydrate, protein and fat. Breakfast might be an egg on toast (wholemeal or multigrain without butter or margarine) and a cup of white coffee or tea (one sugar is allowed). Perhaps you would prefer a 30g serve of natural muesli with 150mls of HiLo or skim milk or lite soy milk, rice milk or oat milk. Add 1 level tablespoon of LSA mix (a grounded blend of linseeds, sunflower seeds and almonds) and 2 teaspoons of psyllium husks to the cereal. You can also have a cup of tea or coffee with this meal.
Next, it’s off to work or it’s time to start your daily chores. During the day carry around a water bottle with you. Make an effort to constantly sip it all day long. Even though your body may not require all the water you consume (because you do get water from food), the extra water will flush toxins from your body, keep your body cells well hydrated and reduced your appetite. It is best to use filtered water rather than tap water to limit the impurities that go into your body from the water you consume.
At 10am it’s time for your mid-morning meal/ snack. Again, this includes a small portion of carbohydrate, protein and fat. Of course many people are busy during the day so they want options that are quick and easy. A piece of fruit with some nuts or a small tin of flavoured tuna on 1-2 corn thins are good ‘whole-food’ options. If you’re really busy though, and these days, who isn’t? Then the ‘whole-food’ options may not suit your daily schedule. If so, consider using a meal replacement powder or bar, which is low in fat and carbohydrates.
It is so important not to skip this meal because it helps you avoid the ‘Starvation Mechanism’ that the body kicks in when you miss meals. If the body goes without food for greater than about 3 or 4 hours during the day, your body thinks it is entering a famine so it invokes a number of mechanisms to protect itself. It may seem ironic that by eating more often you can actually burn more fat but you would be amazed at the number of overweight people who eat only once or twice a day!
Lunch is around 1:00pm and is always a ‘whole-food’ meal. For maximum fat loss you must control your intake of high-density carbohydrates like, bread, pasta and rice without cutting them out altogether. Unfortunately this means the traditional sandwich for lunch has to go! Two slices of bread or a medium-sized roll have 30 grams of carbohydrates or more and if you want to keep your blood sugar stable and therefore insulin low, having around 20 grams of carbohydrates per meal is ideal. This equates to approximately 1 slice of bread, Ѕ a cup of cooked rice or pasta or 1 small potato.
The lunch meal should also have a small portion of protein and fat and this can easily be achieved by having around 100 grams (cooked weight) of lean meat either, fish, chicken or red meat. This will provide you with 25-30 grams of protein and 4-7 grams of fat. Some low-density carbohydrates should also be added to the meal because they have very little impact on your carbohydrate intake but they do help to fill you up as well as providing your body with many valuable nutrients including, vitamins, minerals, fibre and phytonutrients (nutrients from plants). 1-2 cups of a mixture of broccoli, carrots, green beans, tomatoes and lettuce is a good option.
Also have a glucose disposal agent (GDA) with your lunch, BCN 's GI Factor is a good example. It will help keep your blood sugar stable and insulin low. It will also get rid of any afternoon sugar cravings you may get.
Your mid-afternoon meal/ snack at around 4:00pm has the same options as your mid-morning meal/ snack. Often people skip this meal because they are so busy during the day and as a result, when it’s time for dinner, they tend to over-eat, which is of course the worst time of the day to be having a big meal. Furthermore, if they do have something for their mid-afternoon meal, it is usually a piece of fruit, a small tub of yoghurt or a low-fat muffin- not a complete meal because it lacks protein and good fat.
As was covered earlier, it is essential that all meals have a portion of carbohydrate, protein and fat, rather than just carbs because they’re the most convenient. Protein is particularly important because it is used for many vital functions in the body.
Since the body is a dynamic structure, meaning body tissues are constantly being built up and broken down, without enough building blocks (protein) being supplied in the diet every few hours, more breaking down than building up occurs. This slows the metabolism down and makes fat loss difficult.
Take another serve of your thermogenic (fat burner) with your mid-afternoon meal. It can help prevent the afternoon slump some people fall into as well as giving you an energy boost prior to your afternoon workout.
After work or late in the afternoon perform a resistance-training workout. This may involve lifting weights, using rubber bands or performing bodyweight exercises. Resistance exercise is the most under-estimated way to burn fat fast. A 20-30 minute session 2-3 times a week is all that is needed to provide your body with the benefits.
Resistance exercise forces your body to maintain or even slightly increase your muscle mass. Since muscle is the most metabolically-active tissue in the body, the greater your muscle mass, the faster you burn fat. If resistance exercise is not a part of your fat-loss plan, then you will always lose muscle as you lose weight, which slows your metabolism down.
The fat-burning process in your body can be magnified even more by doing 20-30 minutes of aerobic exercise (walking, cycling, jogging, swimming, boxing, etc.) after your resistance exercise session.
Resistance exercise is a high-intensity form of exercise and as such the body uses more carbohydrates (muscle glycogen and blood sugar) as a fuel source. Therefore, performing some aerobic exercise after the resistance exercise session when the blood sugar is low means your body will use more fat as fuel, especially if you’ve taken the XLR8 capsules with your mid-afternoon meal.
The other major benefit of performing an afternoon exercise session is that any carbohydrates eaten for dinner will simply be used to replenish the glycogen (stored carbohydrate) in the muscles and liver rather than being converted into bodyfat.
Dinner is around 6:30-7:00pm and consists of a substantial portion of protein (150 grams of fish, chicken, turkey or red meat), a reduced portion of starchy carbohydrates (high or medium density carbohydrates) like, potato, pasta, rice or pumpkin and a substantial amount of fibrous carbohydrates like, broccoli, carrots, green beans, peas, cauliflower, etc.). The protein portion is important because it provides the building blocks for the body during sleep- the time when the body goes through the processes of repairing, replenishing and rebuilding cells. Protein also helps stimulate Growth Hormone (GH) release, which is a powerful anabolic (muscle-building) and lipolytic (fat-burning) hormone.
The reduced portion of starchy carbohydrates is necessary because the body doesn’t need much fuel in the evening since activity is low. It is still good to have some though because it replenishes the muscle glycogen stores that were depleted during the afternoon exercise session. Having a small portion also makes it easier to follow this style of eating long term. You don’t want to have to eat differently to the rest of the family!
After dinner take another GDA, a multivitamin/ mineral supplement and 3-4 fish oil capsules. The multi and fish oils ensure that any nutrients lacking in your diet are supplied to your body, especially at the time when they can be used most- during sleep. Also, by providing all the required nutrients to the body through the diet and supplements, all the body cells’ functioning improves, including their metabolic efficiency, which results in greater fat burning.
The glucose disposal agent will help avoid the evening cravings some people tend to get.
At around 8:00pm, prepare your meals for the following day (mid-morning, lunch and mid-afternoon) so you can have them ready to take with you.
If you follow this daily plan exactly as outlined, you will burn more fat off your body in a 24-hour period than ever before. Keep in mind though, one day isn’t going to transform your body. In order to see dramatic changes in your body you need to string many days together and make these strategies daily habits. If you do, you will be amazed at how much your energy level will increase and how great your body will look.
Go for it!
About the Author
Author: Stephen James Smith | Total views: 3374
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Stephen is the author of ‘Look Good, Feel Great!’ for more free articles and information about his book, please visit: http://www.fatburningsite.com Stephen has been in the fitness industry for over 16 years. He conducts seminars and writes articles for various magazines throughout Australia.
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