The 12-Steps-of-Burning-Fat is a concept of a fat burning process that will assist a dieter on multiple levels. It
is a realistically workable plan that will help you burn the stored fat on your body now and prevent any future
re-visit to your current condition.
1). Slash (Calories) & Burn Fat:
Rather than feeding your stored fat with unhealthier fat and high counts of empty calories in your endeavor
to stave your hunger this step is about better food choices.
Any nutritionist, personal trainer, serious athlete, or healthcare professional will tell you with certainty that
cutting back on the calories that you consume overall daily is the best way to enable your body to start
burning stored fat. Reducing your daily calorie count will not require you to be a scientist or mathematician.
It is simply a process of cutting back the numbers in small increments by choosing healthier food. You won’t
go hungry; you may even get to eat more of a diverse quantity.
The base concept here is, if you normally consume 2,200 calories a day, then the first step would require reducing that to a 2,000 calorie a day count. Ideally, some prime ways to begin is by cutting out the high caloric daily foods you eat rather than drastically cutting back quantity. Hunger will inevitably sabotage your efforts so cutting out the high calorie foods such as butter, whole milk, oils, whole eggs, salad dressings, regular mayonnaise, and fatty meats is a much more efficient way to reach and maintain your target weight or body shape goals.
You do have the choice of replacing these selections with any form of fat-free alternative and leaner
cuts of meat. Also, to compound this concept even further, you can indulge yourself with superfoods. Some ideal examples of fat burning muscle generating superfoods include avocados, fish, berries, greens and leafy vegetables (cooked or raw), chicken or turkey without the skin (preferably white meat with the fat trimmed), and various nuts.
2). Curtail Carbohydrates:
Believe it or not, calories are not the only factor working against you when it comes to staving off unsightly body fat. Your hormones do too. Diet and nutrition are key factors that determine the balance or unbalance of your hormone levels. That is why it is imperative that you regulate the carbohydrates you consume. That will fully impact your insulin levels with a level of control. If insulin is produced in an over abundance, then it interrupts the normal breakdown of sugars and promotes fat storage throughout your body.
Portion control is the main tip in the instance of carb consumption for controlling insulin and enabling your body to burn fat efficiently. It is recommended that you keep your carb intake in to less than 2 grams per pound of body weight on a daily average. Whole grain breads and pastas are the recommended overall source for obtaining your carbs because they break down slower. The only suggested exception to the whole grain rule is directly after a hard workout when you need a fix of quick digesting carb to replenish your glycogen levels in muscles and boost your insulin levels. Even in this instance though the same portion rules and relevant weight considerations still apply.
3). Stress Protein:
Protein is the friendliest food source that you can rely on. Protien doesn’t just help build your muscle mass, it literally aides your body in the process of burning your stored fat more efficiently and aggressively. The recommendation here is that you balance your daily protein intake in relation to your body weight. The average formula for this is 1 gram of protein to 1 pound of body weight. So, if you weigh 250 pounds then your daily protein count can be averaged at 250 grams for an overall daily consumption.
Lean meats are the most recommended source but you can also depend on egg whites, because the yolks are too high in fat content, protein powder, and low-fat dairy; especially cottage cheese.
4). Never Eat Carbs by Themselves:
Insulin control is a critical issue in direct relevance to how your body will process and burn fat. Carbohydrates play a main role in this. Digestion speed is the main adversary that pertains to your selection of carbohydrates. For example, carbs that are obtained from eating sweets, white breads, and regular pastas digest quickly and raise your insulin levels therefore, they are a recognized adversary to your overall goal.
You can counteract the fast digestion of these carbs to a degree by counter-balancing them. To slow the fast digestion process down, eat your carbs in conjunction with proteins, small amounts of fat, or by increasing the amounts of the superfood vegetables in your diet.
5). Never Eat Carbs Before Bed:
We are stressing about regulating your hormone levels through dietetic intake so beware of bedtime. Your body naturally increases the production of insulin during sleep to accommodate the influx of the carbs you have consumed throughout your day. If you consume fast carbs before bed, then you are countering the fat burning effects of another hormone that your body produces, called GH. GH is mainly released within the first hour and a-half of slumber. So if these two hormones conflict, they will sabotage each other and stalemate all of your major efforts.
The best tips for regulating insulin and balancing the effects of these two hormones are to (1) seek slumber on an empty stomach or (2). only consume high protein foods before bed.
6). USE NITRIC OXIDE at Night:
There is no shame in seeking a little help to expedite the process of burning stored body fat. Nitric Oxide (NO, for short) is an arginine based supplement that enhances blood flow, significantly raises metabolism, and maximizes hypertrophy. That means it sends more blood to your muscles and generates the ability for your body to naturally burn fat, even at rest. This has been a trade secret of the health and fitness industry for years so there is a history of sustained success. The compound can be obtained at any health & fitness facility or website that deals in a fitness genre retail distribution.
It is recommended that you take a 5 to 10-gram caffeine-free dose of this compound nightly. Ideally do this within an hour or half-hour before bedtime on an empty stomach.
7). Eat More Meals per Day:
Pertaining to fat burning, everything is a constant revolving cycle. Key factors determine our fat burning rate including how we eat, when we eat, and what we eat. The digestion system demands regulation and balance that is derived from diet selection, structured eating schedules, and consistent maintenance. Every meal that you eat increases your metabolic rate. Recognizing this fact is relevant because if you eat smaller portions, target your calories with healthy choices, and eat more frequently, then you are training your body to use what you feed it upon consumption rather than storing it for later.
So it is recommended that you space small healthy meals at about three hour intervals, which would put you in a range of 6 to 8 meal times a day. Be vigilant of your daily caloric scale and divide the incremented meal portions within that range for a total daily count. This method should help you avoid any problems that usually occur from spacing your meals such as overwhelming hunger that leads to over eating, nor will your body perceive that it is being starved and store its resources as a result.
8). Prioritize the Post Training Meal:
Food choices and consumption times of them are crucial in relation to hard workouts, body mass retention, muscle recovery time, and energy levels. The inadequate amounts of proteins and carbohydrates during and/or after your workout will actually cause an adverse effect for your metabolism. Foods that promote muscle growth and development along with energizing carbohydrates will actually elevate your metabolic rate. Insufficiencies in these areas will counter the effects of your fat burning process and slow your metabolism. This happens as a natural survival instinct in which the body is convinced that it needs to go into a sedimentary operating mode so that it can preserve those nutrients in an effort to recuperate and regenerate.
It is imperative that you feed your body what it needs after your workout within an hours’ time-span. Usually 30 to 40 grams of protein and 60 to 80 grams of quick carbohydrates are all that it takes to ensure balance and substantially regulate your metabolic rate in compliance with the fat burning process that you seek.
9). Avoid Fast Carbs Pre-Workout:
If you intend to get the most benefit from your work out, then it is emphasized that you avoid any fast digesting carbohydrate consumption before you work out. Just as sleep induces its own brand of fat resistant mechanism, so does exercise. The key factor here though, just like before bed time is to avoid the fast digesting carbs so that you do not inhibit another fat burning hormone called epinephrine. Epinephrine is a hormone that is released during exercise. It is prominent for promoting the body’s natural ability to burn fat. Fueling up with the wrong carbohydrate before you work out will overload your system with an abundance of insulin which will impede the performance abilities of the natural and supplemental induced epinephrine. It is emphatically recommended that in-order to gain the most benefit from your work out you should ingest about 20 grams of fast absorbing protein (such as a powdered protein compound or shake) along with 30 or 40 grams of slow digesting carbohydrates about 30 minutes before your workout.
10). Empty Your Glycogen Stores every Two Weeks:
No matter how valiant your efforts are or how severe your fat burning regimen may be, you will still retain a measure of stow-away carbohydrates in your muscles called Glycogen. In order to attain the maximum level of fat burning precision from your metabolic system it is prudent that you excise this store of glycogen from your tissues periodically. This will enable your body to access your fat stores rather than the stored glycogen as a consistent fueling source. You can do this by strictly regulating your carb intake to less than 100 grams a day for about 2 days, every 2 weeks.
11). Train until You’re Beat, Not Dead:
There is no written rule that definitively sets a regulated time-frame for working out. This is a process of choice in relation to your goals. The only agreed rule that regulates time and strain is the fact that targeting fat burning does require a measure of vigorous strain but not inclusive of total exhaustion. That kind of workout is commonly associated as an over-do and will ultimately destabilize your hormone levels and your metabolic rate.
It is recommended that a normal set time should average between 60 to 75 minutes with increments of short (60 second) rest periods between sets and reps. The regimen can be strenuous, but it should not push past normal endurance.
12). Do Cardio at the Right Time:
Last but certainly not least is the right amounts of observance, consideration and applications of a general cardio routine. At its peak application time and detail, your cardio routine will generate massive fat burning performance. It will also raise the hormone level of norepinephrine in your system.
With that being established it is recommended that you employ your cardio workout first thing in the morning each day. Your routine should span between a half hour minimum or an hour maximum. You will get the highest level of beneficial results if you do your cardio workout before you eat anything; although a cup of black coffee is fine. The caffeine will actually increase the fat burning process and elevate the benefits that you gain. You can also partake of a small amount of whey protein mixed in water or about 10 grams of mixed amino acids.
That is it, as for the 12-Laws written simply for the novice dieters and aspiring body builders. Good luck with your endeavor, and I hope you have found this article to be information that you can live by.