Subscribe RSS FeedMedifast weight loss planMany people want to lose weight and I can’t blame them. Honestly most of the people that you see in gyms are doing all the wrong things, and when they go home they eat all the wrong things also. Did you ever wonder why the people, who run on the treadmill, are fat from one year to another? I can tell you why – because it simply isn’t a good way to lose fat. In this article I will state some of the obvious facts that you need to have know before you can say goodbye to excessive adipose tissue.
The nutrition
Many people tend to think that you just need to eat less than you consume to have good results – it is true to some extent, but in no case will it bring you good results. First of all you need to think the hormonal reactions of your body, and try to achieve the reactions that are beneficial in losing fat, and building muscle. When you have this under control, you might even think about buying some diet supplements to help you with your goals.
Insulin is the hormone that is said to control your blood sugar, lowering it by increasing the amount of glucose that is transferred from blood to the tissues. This is only half true, since the most important thing that insulin does is store the excessive energy that your body has. Our bodies are not made to live on sugar, since it has not been around while we have evolved. If you eat simple carbohydrates, your body is reacting to them in a manner that is similar to what you would get by eating tons of complex carbohydrates from vegetables and some fruits – it produces a lot of insulin.
This only works properly when you get a long and even supply of carbs in your bloodstream, but when you eat sugar the supply is small but fast – causing your blood glucose levels to crash. Sugar is almost without exceptions transferred to adipose tissue, if you aren’t working out or have just done a heavy exercise. High blood sugar levels induce high insulin levels, and when there is plenty of insulin your body gets resistant to it, and the blood sugar will be higher for a longer time, causing the adipose tissue to gather all this glucose and store it. This means that you should not consume these nutrients at any other time of the day to achieve good results.
The workouts
Exercising seems to be one of the first things that the new dieter seems to do really wrong. Doing a lot of cardio exercise when you are overweight may sound like a good idea, but if you want to burn fat, you need to try to really build muscle. Muscle tissue is highly metabolically active, and it burns a lot of energy even when you are resting.
This means that even if you just boost the amount of muscle mass in your body buy a few pounds, you will continuously get better results. Doing a high intensity resistance training workout that makes your body produce a lot of lactic acid also has a high impact on the amount of growth hormone that your pituitary gland produces. Growth hormone (GH) is involved in your blood sugar levels, because it induces adipose tissue breakdown, and helps build enzymes that turn fat in to glucose in the liver. Low blood sugar levels also result in production of GH.
What can we take out of this?
If you want the body of your dreams then you have to do two things that most of us just aren’t ready to do. First of all you need to cut down on processed food in your diet. Eat meat and vegetables and anything that someone living in the stone ages could have eaten. They didn’t have the possibility to eat grains, and they surely couldn’t make them into bread and pasta. Most likely they just ate the animals that they could hunt down, and then some berries and fruits from around where they lived. They might have even chewed on leaves and wood to get more fiber to help with digestion.
You will have to spend time in the gym also, but don’t waste it on any of the cardio equipment. Lift some free weights for an intense 45 minutes, and then take a shower and go home. The most important advice that I can give is to sleep well and stop worrying about your weight. Stress increases cortisol, and so does poor sleep – cortisol causes your tissues to break down, and once you have too much cortisol your muscle tissue will start to break down in to energy, and that excess is going to be stored as fat. Calm down and go slowly, and you will get what you want!
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