Proper nutrition before and after training helps you burn more body fat because the right nutrition will improve your workouts and your recovery. By eating a small and easy-to-digest protein and carbohydrate meal before training, you perform at your best, which gives your body the signals to improve fitness, muscle tone, and burn the fat.
A protein and carbohydrates meal within 90 minutes of your training session is vital for fat loss goals.
Several studies show you burn more calories by taking in nutrients soon after a workout compared to eating those calories later in the day.
Protein and carbohydrates help you recover so that you perform better next time, and increase lean muscle tissue. These two factors alone will ramp up your metabolism dramatically. Don’t miss your post workout meal, because if you do, your muscles will continue to break down and you won’t recover as well and get the benefit of adding new fat-burning muscle tissue.
Again, you want something that is easy to digest, to allow the nutrients a speedy journey into your muscles. Meals and snacks with moderate protein, moderate carbs, and low-fat will digest best for you.
Here is the most PROFOUND SECRET to controlling your weight.
“When it comes to losing weight, the bottom line is eating less than you are burning off.”
The more activity you engage in and the higher your metabolism, the more calories you burn off.
Remember the more lean muscle you have, the more calories you burn at rest and the more potential you have to burn more calories during activity.
It is crucial to get the most out of the calories you consume each day. Your first focus is to take enough protein with every meal and snack. Many people have succeeded by taking in around 20-30% of their calories in the form of protein. If you eat 2000 calories a day, split into three meals, and two snacks this would equal 20-30 grams of protein per serving.
PROTEIN IS YOUR BEST FRIEND IN YOUR EFFORT TO LOSE FAT.
Protein is ideal for fat loss because it:
- Builds and repairs lean muscle tissue
- Burns the most amount of calories through digestion (studies show that protein will burn 25-30% of the calories eaten from that protein just to process it!)
- Keeps you satisfied
- Energizes you
You must eat enough calories to keep your metabolism up for continued and permanent fat loss.
The number of calories needed for you to lose body fat and maintain/build lean muscle depends on your metabolism. To lose body fat, you want to consume fewer calories than you are burning off. Do not drop your calories too low, which can hurt your metabolism and make you lose muscle (your metabolism generator). This can be common in many diets today.
A common winning strategy for many is to create a 500-calorie deficit from their caloric maintenance amount daily. This can be done by increasing activity by 500 calories, decreasing food by 500 calories, or a combination of both to equal a 500 calorie difference between what is burned off and what is taken in.
You can expect to lose one pound of body fat per week with this strategy as long as you keep your metabolism up.
If you want to lose two pounds of body fat per week, you would want to aim for a 1000-calorie deficit per day. Simply drop your food intake by 500 calories below your maintenance level and increase your activity to burn an extra 500 calories per day.
You’ll be as lean as you want to be in no time.
You will get your best results by combining both. If you eat below maintenance and increase your activity, you will burn body fat. By including resistance training, cardio-respiratory work, and proper nutrition, you will ensure that you keep/build lean muscle tissue and speed up your metabolism for continued and permanent weight loss.
Powerful Steps to Change Habits
A strong key to making a change is to aim to replace your habit, not break your habit. It’s much easier to focus on doing something instead of not doing something. Once you get into the habit of your new (better) actions, you will want to continue doing the better actions.
Using Imagery for Habit Changing
A great method for speeding up habit changes is to imagine your new actions (habits) leading to your desired outcome. You link the two in your subconscious. This is extremely useful when you have a challenging habit to break; you can take 5 minutes to imagine successfully simply making the new habit and then experience the reward of the new habit in your mind.
Once you do this enough times, you will naturally feel pulled toward the new habit. Focus on feeling the wonderful benefits of the new habit after you imagine the new action.