THE LOCKER ROOM

Get Lean for Summer

September 01 2014

Everyone knows what summertime means: it is time to start shedding those last few pounds and get ready for bikini season.  It is the time of the year where women and men alike want to show off the muscles they have been building for the last year.

But the better question is: how does one do such a thing?  Well by knowing what supplements are great for you to take, along with a diet that is healthy and full of fruits, vegetables, and lean proteins, as well as a regimen that has progressively gotten harder, and those full 8 hours of sleep, you can get to a body that you want to have for summer.  The supplements can help bridge any gaps that you have nutrition wise that you may not be getting from your diet alone.  By doing all the things above, you will have shredded excess fat and be lean by summer.

 

Calorie Intake

When people hear the word “diet” they think that they need to cut out foods.  And to certain extent that is the truth: a person may have to cut out foods that do not provide the micronutrients needed for the body in order to shed some body fat.  But, there is now research out there that has found that people need to cut back the amount of calories they need to consume in order to lose weight as well.  It is recommended to drop calories down somewhere near 5 kcals per kilogram of body weight.  It is also recommended to have you resting metabolic rate or RMR tested as well as energy intake to give you the most accurate number about how many calories you should be consuming in one day.  By knowing this, you can in take enough calories to keep you going especially through your training while being able to meet your fitness related goals. 

 

The Scoop on Protein

The most important micronutrient that anyone that works out should be worried about getting enough of is protein.  Muscle atrophy happens when a person does not get the adequate amount of protein and thus muscle protein synthesis does not occur.  By this not occurring, then those that are hoping to be able to have gains in lean mass will not get those gains. 

According to a study done by Tipton and Wolfe back in 2004, they recommend a protein intake of 1.5-2 grams per kilogram of body weight.  The reason they suggest this is to increase anabolic response.  An example that has been given among popularity is if someone weighs 80 kilograms, that person will need 120-160 grams of protein every day. 

Suggested sources of protein include the following:

  • Chicken
  • Turkey
  • Pork
  • Beef
  • Lamb
  • Trout
  • Salmon
  • Mackerel
  • Tuna
  • Eggs
  • Milk
  • Cheese
  • Whey protein powder
  • Casein
  • BCAAs

 

The Take on Carbohydrates

The first idea that comes to mind when someone says “diet” is low carb.  It is one fo the most popular fads of today.  The problem with this is that in order for the body to get insulin, it needs carbohydrates to do so.  The major issue that a lot of people have with carbs is that they tend to over eat on them and then fall short when it comes to the nutrient balance. 

The two fuels that are needed in the body, other then protein, is carbohysrates and fat.  While they tend to fight either other, they also compliment each other.  The advantage of the two combining together is that when a person eats both, it helps tell the body that it should burn the fat storages, not the recent take in of carbohydrates. 

Here a few tips on making fat go away while having carbohydrates:

  • By eliminating refined carbs and calorie dense food, the body will not give an insulin response and then convert it to glycogen.
  • Eat foods that are high in protein and fat.
  • Eat low to medium GI foods to increase the feeling of feeling satisfied and reduce total energy intake.

The list of foods for carbohydrates that is excellent to eat:

  • Fruits
  • Vegetables
  • Leafy greens (i.e. spinach, kale, broccoli)
  • Quinoa
  • Sweet potato

 

How do supplements aid in weight loss?

There is no magic pill when it comes to losing weight.  It comes with hard work with diet and exercise.  Here are some supplements that coupled with diet and exercise, can help you lose weight.

  • Green tea: helps increase energy expenditure.
  • Thermopure: has Green Tea extract.  See green tea.
  • Acetyl-L-Carnitine: helps with fatty acid oxidation.  Also aids in transporting fatty acids to the power house of the cell of the muscles also known as the mitochondrial matrix.
  • MCT: this is in Coconpure.  Helps with transporting fat to mitochondria and helps with improving the process of fat oxidation and will tell the body to sparingly utilize carbohydrates.
  • CLA: Helps with the body to utilize fat and is founded in both meat and dairy.
  • BCAAs: for those looking to maintain all the muscles from working out that has been created, these particular supplements fight muscle breakdown while cutting the calories.

The Deal on Training

While working out has its benefits, one needs to remember that nutrition and sleep need their place as well for the regimen to work.  It is suggested that you as a person change up the routine every so often as to not lose motivation and to not get bored with doing the same moves over and over again.  If you do the same routine, it may lead to you not losing weight.  Here are the three types of work outs:

  • High Intensity Intermittent Training: by doing for example sprints at least once a week when it comes to running, the body will know to use more of the Excess Post Oxygen Consumption or also known as EPOC.  All that means is that when you are taking rest days, the body will know to increase the energy that is used to burn fat.
  • Resistance Training: By doing resistance training, it helps increase your Basal Metabolic Rate, which is the energy that the body runs on normally.  The heart will be able to handle the energy burn that you put it through, and the fat will start coming off.
  • Submaximal Exercise: very simply put: endurance training.  The benefits of this exercise program, along with low carbs, will give the body the signal to use the fat and decrease the body’s utilization of carbs.  It will help with fat increase energy expenditure, as well as helping you be able to work out longer.

Foods that can help with making foods taste good, along with these programs include:

  • Vegetables
  • Fresh herbs
  • Chili
  • Garlic
  • Ginger
  • Coriander
  • Soured cream
  • Greek yogurt

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