Your body is a Masterpiece!

It is the perfect machine and you must respect every aspect of the design!

If your working out 3 to 6 hours a week and your body composition is not changing fast enough you have to consider the whole picture. I’m sure you’ve heard of “you are what you eat”, well it’s true!

While you can’t change your age, sex and genetics which play a small role in your metabolic rate,  what you put in your body, how long you work out and how much rest you get nightly make up for the bulk of how you can speed up your metabolism.

What is your Metabolism? Stated simply, (your metabolism) is the process by which your body converts calories food- Carbohydrates, Protein, Fat into Energy.The speed at which our body burns calories is called Metabolic Rate. There are three aspects to the total metabolism rate and if we want to become fat burning machines we have to respect all three.

The three aspects of your metabolism:

1. RMR (resting metabolic rate), RMR can be defined as the energy required to sustain bodily functions and maintain body temperature at rest, typically 60% to 75% of your daily energy expenditure. Examples of RMR: how many calories your body will burn during typical daily activity; cleaning, watching TV, sleeping, etc.

2. TEA (thermic effect of physical activity), TEA can be explained as the additional energy expended above RMR and TEF, due to physical activity (exercise) accounting for approximately 30% of

3. TEF (thermic effect of food), TEF can be defined as the metabolic cost of ingesting, digesting and storing food. This constitutes approximately 10% of total daily energy expenditure. Yes you burn calories when you eat:)

Let’s begin with TEA (thermic effect of physical activity)

A mere pound of fat amounts to 3,500 calories but don’t let that number frighten you. It’s not our mission to rid the body of all body fat, just the excess unhealthy body fat while simultaneously building lean muscle mass. A loss of lean muscle tissue results in a decreasing metabolic rate.

If you lose five pounds of muscle the calories burned within 24 hours decreases by about 250 calories. While this may not sound like much, it adds up.

Most people already do cardio training to lose weight, but few realize how important strength training is to burning fat and raising your metabolism. When you are giving your all out maximum effort, your body produces more of a chemical called catecholamine.

Can you guess what catecholamine does?

It triggers your body to start burning fat. Even better, the higher your intensity and the more catecholamine your body produces, the longer the fat-burning process will last, some specialist suggest up to 36 hours:)

One pound of muscle burns 30-50 more calories per day than one pound of fat. If you burn 7 pounds of fat and build 7 pounds of muscle, what used to be an insidious weight-gain problem will be a thing of the past and you will become a fat burning machine.  As you become stronger you will have a natural tendency to partake of more vigorous activities. t

Let’s talk about TEF (thermic effect of food)

TEF- this is the energy you use to eat, digest and metabolize food. Regardless of what you thought before, eating actually raises your metabolism. Skipping meals burn fewer calories AND provide the body with no energy to exercise. After each meal, the metabolic rise occurs soon after you start eating and peaks two to three hours later.

  • By eating 5 to 6 small meals per day, you will increase your energy levels, accelerate muscle growth, and speed up your metabolism without storing fat. In fact, frequent eating will actually allow you to eat up to 50% more calories without storing an ounce of it as fat.
  • The more muscle you develop, the faster your metabolism becomes. Eat a balanced snack of proteins and carbohydrates within 45 minutes post workout to promote muscle building. Insulin plays a major role in transporting glucose (carbohydrates) and amino acids (protein) into the muscle cells where they can then be used for recovery and muscle growth.
  • It’s very important to have both carbohydrates and protein in every meal, the protein will prevent a sugar spike, allowing the body to release (burn) rather than store sugar (stored sugar turns into FAT). Are you starting to see the many benefits of eating 6 meals a day?

Don’t go fat free! We need essential fat to regulate our hormones, brain function and our nervous system realize on Essential Fatty Acids. Good examples are: Flaxseed, Grape Seed, Fish Oil, Simple rule of thumb concerning fat; keep it under 20 grams a day. To reap the full benefit of this lifestyle, be sure you eat on a consistent schedule. This requires a bit of meal planning, but it is certainly worth it (TEF schedule). It is very important to get your body into the habit of knowing when it will be supplied with nutrients. This way, your body won’t fall into dreaded hunger attacks and cravings. Instead, it will always know that a steady flow of nutrients The key is to center your diet around lean protein, fruits, vegetables, and healthy fats.

The most thermogenic fat burning food is lean protein from solid foods, especially the

 very lean red meat such as top round and lean sirloin (grass fed is especially nutritious)

 shellfish and other seafood

 egg whites (limit the yolks)

Protein powders are great for convenience and some – like whey – even have functional

properties (as antioxidants and immune boosters), but powders aren’t as thermogenic as real

To really burn the fat, you will need to combine this healthy eating plan with cardio and strength training work (sample below)

Breakfast: 7:30 am

Snack: 10:30 am/post workout snack (if you workout in the am)

Lunch: 1:30 pm

Snack: 4:30 pm

Dinner: 7:30 pm or post workout small meal (if you workout in the pm)

Fill out the schedule below make your TEF schedule (5 to 6 small meals every 3 hours) if your day starts earlier you can fit in the 6th meal.

Breakfast: ________

Snack: ________

Lunch: ________

Snack: ________

Dinner: ________

Snack: ________

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