Liberty’s 7 Get Lean Secrets

1. Eat 5-6 small meals per day. By eating small, nutrient balanced meals every 2-3 hours throughout the day you will kick your metabolism into high gear and become a fat burning machine. When you eat small, frequent meals your body has a constant flow of energy throughout the day. This will help prevent cravings for junk food and it also will rev your body's fat burning abilities.  Each meal should be roughly the same size and contain protein, carbohydrate and fat. Preferably a ratio of 30% fat, 35% protein and 35% carbohydrate. (ex: grilled chicken breast, salad with mixed veggies, oil & vinegar and nuts, 1/2 cup brown rice.)  The key is to NEVER EAT CARBS alone without a protein food ….even if they’re healthy carbs like an apple, bagel, oatmeal, etc. 

 

2. Do not eat poor quality carbohydrates. Poor quality carbohydrates are those that contain sugar or are highly processed. These would include most breakfast cereals, breads, snack foods, candies, and even fruit juices. Eating these foods will likely result in increased fat deposit and will prevent your body from maintaining a successful fat-burning mode.  Look for foods that come in from the Earth like Veggies, Fruits, Squash, Potatoes, Beans, Etc….In other words, foods that DO NOT come with a label, package or in a can. 

 

3. Increase your muscle mass. The more lean muscle you have, the more calories your body will burn even at rest. Muscle is extremely active metabolically. Do Kettlebell or some type of weight bearing resistance training 2-4 times per week….add some muscle and crank up that metabolism!

 

4. Never let yourself get too hungry, or too stuffed. It really is all about moderation. Time your meals so that you eat before you are starving . . . doing this one simple thing will cause you to almost always eat less. When you do eat, stop just before you’re satisfied as it takes that brain a while to catch up with the stomach…don’t keep eating until you are so stuffed you cannot even get down another bite or feel obligated to eat everything on your plate.  Put it in a baggie or a to go container and save it for a snack meal.

5. Up your workout intensity. Include 3-4 short, high intensity workout sessions in your weekly schedule. Grab a couple of Kettlebells and see how may snatches you can do for 10 minutes, full throttle, and you will get the fat burning.  Don’t succumb to long, low intensity cardio sessions of 30 minutes or longer…it will only make you fatter! 

6. Eat ample veggies & a small serving of fruit or berries each day. Most of us do not get enough plant based fiber in our daily diets and that’s a bummer. This type of insoluble Fiber not only promotes overall general health, but also can significantly aid in your fat-burning efforts by leaving you feeling satisfied. Whole grains are not an ideal source of fiber as they contain enzyme inhibitors which prevent us from fully absorbing our food and they are not “natural” to our diet.  Keep in mind that if you need to take a laxative, you’re not eating properly for your body.  I.e. – not consuming enough fibrous plant foods or eating foods that you may be intolerant to. 

 

7. Drink Water... and lots of it. Staying hydrated and filling up with at least 8 glasses of H2O per day will help you stay full and fueled for fat loss.  Sometimes you’re not really hungry rather than just being thirsty…..try drinking some H2O first and see if your hunger passes until your next scheduled feeding. 

Lasty, Remember:  If nothing else, monitor your Meal Spacing  (every 2-3 hours) and Portion Sizes (not more than you need to get you through to the next feeding) then Moderate (not eliminate) the carbs, add a healthy protein to each feeding and you'll drop the fat!

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Increase your Nutrition IQ,

Learn how to eat for Your body type and Lifestyle, Accountability, and Results! 

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E-mail: info@fitnessxt.com