HOW TO GET LEAN QUICKLY part 1

THE MOST PRACTICAL AND USEFUL TIPS YOU WILL FIND ANYWHERE FOR GETTING RID OF YOUR SPARE TIRE

I have been on a quest to reclaim my six pack abs after an especially indulgent holiday season. I have been under a lot of stress lately and sometimes I get sloppy with my eating and exercise routine.

I came across an old journal froom a few years ago and it sparked some ideas about how I originally got my first six pack.
I decided to summarize the best tips and most practcal actions that get results the fastest and share them here with you.
This three part series is divided into

- EATING FOR FASTER FATLOSS,

-EXERCISE- WHAT PROMOTES FASTER FAT LOSS

- LIFESTYLE STRATEGIES- how to deal with all the things that get in the way of eating and exercise in your daily life.

PART 1 EATING FOR FASTER FAT LOSS
FIGHT THE WHITE
For at least 6 days out of 7 you need to stop eating anything with flour and sugar. This includes whole wheat, natural sugars and most processed food and diet shakes and bars that all contain hidden sources of sugars and starches. This may sound crazy but try it for a month and see how you feel. As a species humans have not evolved a digestive system that deals with highly processed grains and sugars -our bodies wind up storing much of it as fat because of the large amounts of insulin needed to clear it out of the bloodstream. IF YOU ONLY DID THIS ONE THING AND NOTHING ELSE I GUARANTEE YOU WOULD WE 10 POUNDS LIGHTER WITH A SIX PACK IN SIX WEEKS.

MANAGE YOUR INSULIN LEVELS
This ties in with FIght the White. Even is you decide to eat grains and sugar based foods you can minimize the damage insulin causes by eating those foods with a low fat protein source (chicken, fish, low fat cottage cheese, eggs, tofu) and eat grains and sugar with THE HIGHEST AMOUNT OF FIBER and LOWEST ON THE GLYCEMIC LOAD INDEX. For example barley has 7 grams of fiber per serving as opposed to rice which has 0. Sprouted whole grain breads are low glycemic grains with high amounts of fiber. Beans have 7-9 grams of fiber and a low glycemic rating as opposed to baked potatoes that have 1 gram and top the glycemic charts for fat storing insulin rushes.

KEEP YOUR DAILY CARB ALLOTMENT TO .5 GRAMS PER POUND OF BODYWEIGHT PER DAY. If you weigh 165 your ideal allotment ( if you are moderately active) would be 82.5 . If you feel weak or sluggish on this you can go up to .75 per day (123.75). Remember you can eat higher amounts of carbs if the fiber is high.
For each gram of fiber in a product you subtract it from the total grams of carbs to come up with the net carbs.
- example Black beans 20 grams of carbs
-8 grams of fiber
=12 grams of carbs total

FOCUS ON CALORIES -EAT SIX SMALL MEALS OR 3 LARGER MEALS
The old dogma of having to eat six meals a day doesn’t work for everyone. You need to do what works best for you. If you like having only to eat three times a day fine- make those the healthiest meals possible. Fit in what you can when you are busy or distracted. Life doesn’t always revolve around eating- so be flexible, just be sure to know how many calories you need to MAINTAIN A DEFICIT so you will lose body fat as quickly as possible.

SIMPLE CALORIE FORMULA FOR LOSING FAT:

MULTIPLY YOUR IDEAL BODYWEIGHT X 10 – THIS WILL GIVE YOU A ROUGH IDEA OF WHERE YOU NEED TO BE TO LOSE FAT. If you are highly active you can multiply by 12 to account for exercise or a physical job.
If you weigh 190 and want to be at 175 multiply 175×12 = 2100 calories – this is approximately the amount of calories you need to create a deficit that will get your body to burn fat.

TO BETTER CONTROL HUNGER FOCUS ON EATING LEAN PROTEINS AND BE CAREFUL WITH FATS.

AIM FOR 30 -40 GRAMS OF PROTEIN PER MEAL

KEEP FATS UNDER 15 GRAMS PER MEAL

STOP DRINKING SODAS AND JUICES – Even natural fruit juice contains huge amounts of sugar. Artificially sweetened beverages create cravings for sweet foods and keep your body in a carb burning mode as opposed to a fat burning mode.

CHEW SUGAR FREE GUM IF YOU GET SWEET CRAVINGS.

STOP DRINKING ALCOHOL
Alcohol not only has empty calories, it also shuts down your liver’s ability to burn fat and shifts your body into a carb burn mode.
It breaks down your inhibitions and causes you to make poor food choices especially late at night.

There’s more to come in part 2 . STAY LEAN AND BE HEALTHY.