In the quest of getting lean and/or losing body fat, too ofter are we told we need to diet, cut out carbs, sweets, etc. However, learning how to balance things is usually better for long term results. Now we’ve all heard the term “metabolism” and needing to boost our metabolism to get leaner. For those of you who don’t know what metabolism is, it’s essentially how your body converts energy and you want your body to be a fuel (calorie) burning truck, not a fuel sipping hybrid. Ranked in reverse order.
5. Micronutrients: Too often are we concerned about the macronutrients (protein, carbs and fats) that we neglect the micronutrients aka micros. We need micros because it not only helps the body run efficiently, but also ward off disease. It’s best to get this in through food because your body tends to have a hard time absorbing highly concentrated doses through multi-vitamins… so think of that multi as it is meant to be, supplementary to your nutrition and not the answer.
4. Smaller More Frequent Meals: Studies show there aren’t many differences from eating larger meals or smaller meals. In fact, there are very little studies that show eating smaller meals has any effect on your metabolism. So why am I suggesting it? Simply because people who smaller meals more frequently not only avoid binge eating, but also get in enough calories to fuel activity that’s essential to weight loss, body fat loss and leaning out.
3. Protein: The gym bros got this one right. Not only are there plenty of studies that show fat loss, reduced body fat percentage and muscle gain from just eating more protein (with no other dietary changes) it all happens through the increased energy requirement to digest this macronutrient. Women should shoot for .5 to 1 gram per pound of body weight and men .75 to 1.25 gram per pound of body weight. If you’re strength/resistance training, then you should definitely aim for the higher end.
sleep like a baby
2. Sleep: Somewhere the myth of “your metabolism slows down when you sleep” got started and it’s simply not true. In fact, a night’s sleep is when your body makes the most anabolic hormones that helps promote fat loss. Not only that, people who don’t get enough sleep tend to consume more calories.
12 Week Transformation
1. Strength Training: First, muscle is one of the tissues your body requires calories to maintain. Therefore, the more muscle you have, the more calories you burn. Additionally, strength training burns calories after you’re done working which is why it’s better than metcons and/or cardio for losing body fat. Spend time getting strong first and getting lean can be easier. *Above is one of our online athlete/members, crazy what a 2-pound weight loss amounts to right? Well, it’s because she spent time building muscle instead. Morale of the story, forge strength to get the body you want!