‘The biggest thing that you can do for yourself, is to give everything that you do the best effort that you can so you have no regrets in life.’
Over the last 2 months I have been following a metabolic eating plan to reduce my body fat as a %. To date I have lost 12kg and 9% body fat whilst increasing me lean muscle mass by 5%...How did I do that you might ask?
Here are a Few of the Foods You Can Eat on The Metabolic Eating Plan...
Steak, Hamburger, Sausage, Venison, Salmon, Lamb, Shrimp, Lobster, Chicken, Turkey, Tuna, Herring, Anchovies, Cheese
Eggs, Butter, Oils, Walnuts, Pot Roast, Pastrami, Bacon, Sunflower Seeds, Mayonnaise, Salt, Diet Sodas, Jelly, Ham
You can also put sugar free Jelly (no carbs, uses artificial sweetener) to good use. Topping it with Carb-free whipped cream may be just what you're looking for to gain control. It has no carbs and many Metabolic dieters have found it quite successful in appeasing any cravings. Just check the labels on whipping cream containers to make sure carbs haven't been added.
Water based vegetables...
Lettuce, tomato and cucumber can be compared with water because they’re low in fibre and nutrition. Base your vegetable intake on alternatives with more fibre; broccoli, Brussels sprouts, peppers and root vegetables.
Low-Carb Vegetables This list is roughly arranged from lowest to highest carbohydrate counts,but all are non-starchy and generally low in carbohydrates. Exact carb count depends on serving size. Remember when counting carbs in vegetables that the fibre is not counted, and can be subtracted from the total. For more information about each vegetable, including carbs, calories, glycemic index, and recipes, click on the vegetables which have a link.
Sprouts (bean, alfalfa, etc.)
Greens – lettuces, spinach, chard, etc.
Hearty Greens - collards, mustard greens, kale, etc.
Radicchio and endive count as greens
Herbs - parsley, cilantro, basil, rosemary, thyme, etc.
Bok Choy
Celery
Radishes
Sea Vegetables (Nori, etc)
Cabbage (or sauerkraut)
Mushrooms
Jicama
Avocado
Cucumbers (or pickles without added sugars)
Asparagus
Green Beans and Wax Beans
Broccoli
Cauliflower
Peppers
Green Bell Peppers
Red Bell Peppers
Jalapeno Peppers
Summer Squash
Zucchini
Scallions or green onions
Bamboo Shoots
Leeks
Brussels sprouts
Snow Peas (pods)
Tomatoes
Eggplant
Tomatillos
Artichokes
Fennel
Onions
Okra
Spaghetti Squash
Celery Root (Celeriac)
Carrots
Turnip (see Carb Counts of Root Vegetables)
Water Chestnuts
Pumpkin
Although you shouldn't eat whole foods, some supplements can be used just prior to training to enhance the anabolic effect of exercise.
Keep in mind that your metabolic rate is lowest in the morning and rises gradually during the day until early evening. At that time, it begins to fall gradually until early morning. Your metabolic rate is highest between 4-8 p.m. Eating with this in mind can aid you in best burning calories but don't be misled. If you eat in the early evening, your body may still be metabolizing food when it begins to slow down and be far less efficient in burning calories.
Carbohydrates
Your body burns Carbohydrates as its first source of fuel, so in a normal day this is about all your body will use. When exercising (in an efficient workout) you generally will burn up what carbohydrate stored you have within the first 20 min of exercise? However, the more you eat, the longer it takes you to get there!
Fat Saturated fats are natural fats contained in meats, dairy products (butter, cream, milk, cheese, etc.), and tropical oils (coconut, palm, and palm kernel).
Humans need some saturated fats, about 20 grams a day, but we usually eat much more than that. Saturated fat may increase bad cholesterol (LDL) and good cholesterol (HDL).
Trans fats (or hydrogenated fats) are manufactured, unnatural, fats made from oils which have been chemically altered to be solid at room temperature. Humans do not require any amount of trans fats, and we should reject products made with them. Trans fats raise LDL (bad) cholesterol and also decrease HDL (good) cholesterol …they should be avoided!
other nuts; avocadosLiquidLowers LDL; raises HDLPolyunsaturatedCorn, soybean, safflower, and cottonseed oils; fishLiquidLowers LDL; raises HDLSaturatedWhole milk, butter, cheese, and ice cream; red meat; chocolate; coconuts, coconut milk, and coconut oilSolidRaises both LDL and HDLTransMost margarines; vegetable shortening; partially hydrogenated vegetable oil; deep-fried chips; many fast foods; most commercial baked goods Solid or semi-solid Raises LDL* Protein
Protein is the main component of muscles, organs, and glands. The cells of muscles, tendons, and ligaments are maintained with protein. So you can imagine how important this is to the body. If your body lacks protein, you will feel run down; your progress in the gym will slow or even stop.
So, as a high performer in the gym, you are also doing a lot of damage to your muscles with the aim of achieving the body of your dreams. You need to supplement this with sufficient levels of protein. The best sources of this are egg whites, fish, chicken, then lean red meats (e.g. venison).
EXERCISE...
(The bit you know oh so well!!)
How your programmes have been designed follow some simple rules. Big muscles take more fuel to work, so they burn the most calories (legs, chest and back) – other muscles are used to maintain a balance. Training falls into different categories depending on desired results; fitness levels, injuries and most importantly…attentions span.
For weight loss, you can do almost anything and still achieve the end result of improved bodily function, improved muscle tone and a reduction in body fat…so why is it so damn hard to get where you want to be?
The diet – horrible but true, you spend maybe 3 or 4 hours in a gym every week and the other 152 hours NOT in the gym. Guess which part then becomes more important?
Progressive overload (technical term for working harder every time!) – You need to progressively work harder and harder in the gym to achieve the results your after. That means that every single session you do should have a goal to it.
The principles of this are; FIT
F = Frequency – How often you exercise
I = Intensity – How hard you work when exercising
T = Time – How much time you spend on a single session
If you want to improve how the body functions and looks, you must increase one of the above principles to do so. Which you choose depends on the programme, but more importantly on you own mind set and what you’re willing to choose.
The last tip I will leave you with is this. Weight loss is not complicated; it’s a simple dedication to the ideal and never losing sight of your goal. You do it with your work, because you NEED money, so try and get your head around the idea that you NEED to lose weight. If you would just LIKE to do something, you prioritise almost everything else and funnily enough - like one of those DIY projects at home – never quite get around to it.
Please contact me and i will fully explaine and guild you to you GOAL weight!!!.
Regards Phil
