| Summer is about to be in full swing, and it's that | | | | has a whopping nutrition-empty 7 calories per |
| time when everyone wants to look impressive in | | | | gram, but it takes precedence over fat |
| their "lack" of clothing. While I can't promise you | | | | metabolism when introduced into the body. |
| that you'll achieve a fitness model body, I can at | | | | Alcohol actually shuts down the fat burning |
| least give you some simple but important tips in | | | | mechanism for up to 48 hours, so avoid it as |
| achieving a leaner physique. Listen up! Behavioral | | | | much as possible.7. SPICY METABOLISM. |
| changes guarantee your success - not just | | | | Incorporating a variety of spices in your foods |
| knowledge alone. You may already have drawn | | | | such as curry, cayenne pepper, cinnamon and |
| out your road map with your nutritional plan and | | | | certain herbs may help boost your metabolism. |
| your workouts, so take that strategy and ACT | | | | Spices also help with stabilizing blood sugar levels.8. |
| on it. Stay motivated and consistently remind | | | | COMBINE WEIGHT TRAINING WITH YOUR |
| yourself of your fitness goal. Here are 11 basic | | | | CARDIO. While aerobic activity may burn a great |
| tips to get you jumpstarted!1. CUT THE SIMPLE | | | | deal of calories, especially when maintained at a |
| CARBS. It's unfortunate that the majority of | | | | high intensity, you'll achieve greater success by |
| society is a "carb junkie." This especially applies to | | | | combining it with resistance training. This is |
| overweight individuals mainly because their bodies | | | | because proper resistance training stresses all of |
| struggle with insulin sensitivity. Our body absolutely | | | | your muscles fiber types (Type 1 and Type 2). |
| needs carbohydrates, but one has to learn to | | | | When you stress your muscles effectively, you |
| appropriately reverse the ratio of simple carbs | | | | either maintain and strengthen your current |
| (high glycemic) to complex carbs (low glycemic). | | | | muscle mass or you even gain some. For every |
| Most importantly reducing total sugar intake. | | | | pound of muscle you gain it equates to 50 extra |
| Having a positive ratio of complex to simple carbs | | | | calories you can burn per day. So remember to |
| will allow the body to regulate blood sugar levels, | | | | hit the weights at least three times per week |
| burn more fat as fuel, and ultimately lose more | | | | along with your cardio.9. SLOW DOWN YOUR |
| weight.2. EAT SMALLER, MORE FREQUENT | | | | EATING. No one truly gets to sit down and have |
| MEALS. Smaller, frequent feedings about every | | | | a nice relaxing meal nowadays, especially with our |
| 3-4 hours prevents your blood sugar levels from | | | | busy schedules. Learning and realizing to slow |
| spiking dramatically throughout the day. This helps | | | | down the pace at which we eat prevents |
| your hormones stay in check, while regulating | | | | compulsive overeating and assists our digestion. It |
| hunger as well. Ultimately, it helps elevate | | | | takes at least 20 minutes between the time |
| metabolism, it's easier on your digestive system, | | | | you're full and when your brain actually realizes it. |
| and it can eventually provide you with more | | | | Slowing your eating will also allow you to enjoy |
| energy throughout the day.3. CONSUME MORE | | | | your meal.10. WATCH FOR FOOD ALLERGIES. |
| FUNCTIONAL FATS. Essential fatty acids, such as | | | | Many people are allergic to dairy and wheat |
| omega-6 and omega-3 consumed in appropriate | | | | products. Being sensitive to these two food |
| ratios of 2:1 or better yet at 1:1 will allow the | | | | categories have been shown to cause weight gain. |
| body to regulate your hormones, calm down | | | | If you're consuming a diet high in refined foods, |
| inflammation, and stabilize blood sugar levels. This | | | | these sensitivities become more evident. This |
| eventually leads to greater fat loss. So suck it up, | | | | causes digestive problems such as bloating, |
| and buy your fish and flax oils at your local health | | | | stomach pain, and water retention. If you're not |
| food store.4. DOWN THAT WATER. Water is | | | | sure you may want to consider an allergy test.11. |
| often overlooked, but it's the number one nutrient | | | | GET YOUR ANTIOXIDANTS. Getting your daily |
| for our body to survive. Staying hydrated aids | | | | dose of antioxidants from either a good |
| with digestion, curbs your appetite, and flushes | | | | multi-vitamin, a specific antioxidant supplement |
| our metabolic waste. Make sure to get in at least | | | | combination, or even a healthy combination of |
| 64 oz per day.5. INCREASE FIBER INTAKE. This | | | | fruits and vegetables is important for combating |
| nutrient keeps food moving along your | | | | toxins held in fat cells. Antioxidants such as |
| gastrointestinal tract, and like water, it aids in | | | | vitamins A, C, E, polyphenols in green tea, etc. |
| flushing metabolic waste. It also helps maintain | | | | help your body reduce the time that toxins stay |
| consistent energy levels, slows the rate of | | | | in your system.So there it is - 11 basic tips to help |
| carbohydrate digestion, which stabilizes blood | | | | you achieve a healthier and leaner physique. It's |
| sugar levels.6. ABSTAIN FROM ALCOHOL. Not | | | | never to late to take action. Have fun and enjoy |
| only is alcohol estrogenic (negatively affects | | | | the summer! |
| testosterone for men), can lead to fat gain, and | | | | |