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5 Secrets To Getting Super Muscular “RIPPED”
1.) Set a Strict Deadline
Since everyone begins at different starting points with the body sculpting process, it could take more or less time. However, the one thing to keep in mind is the importance of deadlines and their impact on reaching goals.
Depending on how fast you would like to see results, there are many timelines to choose from, but make sure to stay persistent. For example, six months is an effective amount of time to see amazing results, so set the deadline and don’t give up until you reach the end of the six months. Motivation is the essential to sticking to your deadline but forming a habit is longer-lasting! With that being said, maybe setting up some kind of reward system each month might be the way to get there. Maybe you’re the kind of person who needs to have a picture of a person on the bathroom mirror with the same body type you’re trying to achieve. Whatever you need to do to motivate yourself, make sure you do it because that is what’s going to pull you out of bed in the morning and make you form this positive habit.
2.) Intensity matters
So, let’s say you’re to the point of seeing results and losing weight. At this point, many people make the mistake of switching from building muscle and lifting heavy weights to lifting five pound pink dumbbells for fifty repetitions. It is important to understand to not do this now before you throw all of your hard work away.
Your number one priority should be to maintain your strength while trying to lose weight. Don’t let all of your hard work of pushing 100 pound dumbbells turn into a 10 pound weight lifting session. If you let yourself go backwards, you’ll soon discover that you’re losing strength, losing muscle and not seeing the results you desire. I’m not saying you need to max out on every set, but the weight needs to be challenging for you.
3.) 80% IS NUTRITION
Excessive dieting might be the right way to go if you want to shred some serious weight-loss, but in general, cutting down to 500 calories per day in hopes of getting muscular faster doesn’t work.
If you cut your calories down too fast, you risk losing muscle, which can lead to throwing off your metabolism and losing hard earned strength at the gym.
Here’s a quick tip that goes a long way: It’s much better to play the long game, which is simply aiming to only lose about 1-2 pounds per week. As you get closer to your goal weight, you should only aim to lose about 1 pound per week.
4.) No! to MIND-LESS EATING
When men want to bulk up, they think they need to eat a lot more food and protein, which is generally true, but where most men go wrong is consuming more than they actually need. I am not saying you need to eat 5,000 calories per day to gain weight, but you definitely need to be conscious of how much is going into your mouth. You can make incremental adjustments by adding 200 calories per week if you aren’t seeing results.
5.) YOUR GOAL ARE DIFFERENT
You need to train for your goal. Strong-mans train to get as strong as possible at a variety of exercises. Their priority is to become extremely strong without worrying about how much weight they gain, which is a completely unique goal. Unless you want to become one of them, stick with your individual goal.
Then there are body builders, who train to get as big and lean as humanly possible with or without drugs. Again, this is a very specific goal with a completely different set of training and planning. If you’re training to look like Paul Texiera then I’m assuming you’re training mainly for aesthetics with the hope of becoming leaner and more muscular.
If this sounds like you, then you need to focus on building muscle properly. Don’t keep focusing on getting bulky legs when the goal is to get ripped quads. It all depends on what your goal is and taking the proper steps to achieve the body type of your dreams.
3 Misleading Health Myths
Convenient or comforting health myths are easy to treat as fact. With obesity becoming a serious issue, it’s important to tell the difference when it comes to the common and popular weight loss methods. Let’s have a quick look at some of the more appealing myths, while also addressing the truth.
1. Myth: Training everyday gets you results
Logic: Consistency breeds results; however the body needs rest too. High intensity training is actually stressful to the body and releases cortisol (the ‘bad stress’ hormone). Diminishing cortisol levels comes through rest and recuperation.
Fact: Consistent training produces results, but it requires moderation and periods of recovery to avoid overstressing the body.
2. Myth: Fad diets are the sure way to lose weight fast
Logic: Fad diets can cause impressive short-term results, but many are not meant for long-term benefit or use. Most have dieters consuming less than 1000 calories per day—enough to cause health complications if done over long periods of time. When you stop following the diet—which you inevitably will—your body will overcompensate and start hoarding calories and fat to recover from what it interprets as a recent famine. This will result in excess weight /gain/, and the infamous yo-yo dieting.
Fact: Fad diets, if they work at all, only have short term benefits that can actually cause weight gain in the long term.
3.Myth: You can sweat it away no matter what you eat.
Logic: It is true that you can lose calories by exercise. However, depending completely on exercises for losing weight is like saying, “I’ll drive my car slow today so I won’t have to put gas”. It just doesn’t work like that.
While exercise can overcome an unhealthy diet, the amount of effort required is either out of reach for most people or enough to impair the ability to further reduce weight rather than maintain current levels. A balanced diet is important for achieving weight-loss success.
Fact: You cannot out train a bad eating diet.
There’s a rising supplement that’s about to make some NOISE very soon and we’re here to let you know about it first!
Allow me to introduce Deer Antler velvet!
Benefits of deer antler velvet?
Modern scientific research has shown that deer antler velvet can:
• increase muscular development and strength
• increase energy levels and endurance
• increase muscle recovery
• improve flexibility and joint mobility
• prevent and reduce inflammation
• improve sexual health
Despite its recent popularity, the use of deer antler velvet is not new. Deer antler velvet has been a staple in Traditional Chinese Medicine for thousands of years. While deer antler velvet continues to play a fundamental role in the treatment of disease in Asia, outside of Asia it has been taken primarily for improved muscular strength, endurance, recovery and overall athletic performance.
Deer antler velvet was introduced to the Western world in the 1960′s by Russian bodybuilders who used it primarily to increase muscle strength. There have been clinical studies in Russia, Korea, China, Japan, Australia and New Zealand. In fact, almost 250 papers have been published since 1930 on the effects of deer antler velvet, supporting the use of deer antler velvet today.
How does it work?
Scientists believe that deer velvet antler has an effect on many systems of the body given its complex chemical composition. Deer antler velvet contains nearly 40 key compounds and 400 active ingredients, including proteins, growth factors and minerals.
The active ingredients in deer velvet antler are mostly precursors that are required by the body to process substances that maintain its health and well-being. Therefore, deer velvet antler stimulates the body’s own systems to protect, strengthen and restore functions that are out of balance. It restores homeostasis to an unbalanced body by helping where it is needed.
Deer antler velvet is particularly rich in Insulin Growth Factor 1, or IGF-1.
IGF-1 is a hormone that is produced naturally in the human body and circulates in the blood. It contains seventy amino acid polypeptides that are produced by the liver and endocrine hormone.
IGF-1 has many effects on the body. In childhood, it is important for growth (the highest levels in humans occur during puberty). In adults, it has anabolic effects. IGF-1 aids growth and stops cell death in normal ranges. The hormone stimulates growth in most cells of the body, including skeletal muscle, cartilage, bone, nerves and skin. It increases the number and size of cells.
IGF-1 plays a role in cell repair to the brain, heart and muscles. It speeds recovery and muscle regeneration. In addition, IGF-1 reduces body fat by stopping insulin from moving glucose through the body, resulting in the body using fat as a source of energy instead of glucose. Increasing the levels of IGF-1 in the body can increase the body’s ability to build muscle, recover from injury or workouts, and burn fat.
It is due to these reasons deer antler velvet is touted as the ultimate fitness supplement and is the one of the hottest products on the market today.
What’s the best deer antler velvet product?
Most of the high quality deer velvet in the worldwide market is sold to Asia, where it has a long history of use in medicine. Asian buyers know what to look for in deer velvet and are willing to pay for the best stock. However, the quality of deer antler velvet from Asia can be poor and very inconsistent. Deer antler velvet production in Asia is largely unregulated and their deer husbandry practices are questionable, at best.
Interestingly, the best source of deer antler velvet is New Zealand. The country is ideal for deer farming, with virtually no pollution. The New Zealand deer industry is extensive in its scale and operation, with the highest standards in the world. New Zealand is the undisputed leader in high quality deer antler velvet production.
The United States is just beginning to understand and accept the use of deer antler velvet as a nutritional and sports supplement. As a result, many substandard companies are producing low grade products to capitalize on the trend, with little regard for the consumer. Unfortunately, most of the deer velvet sold in the United States fits this category.
Antler Farms is a top tier New Zealand deer antler velvet manufacturer that produces the highest quality products. Antler Farms only uses the high grade parts of the antler and processes it carefully to ensure all the vital nutrients are maintained. Their deer antler velvet is processed using techniques that are more labor intensive and more time consuming than conventional methods, to ensure the purest, strongest product.
Antler Farms deer antler velvet has the highest concentration of active ingredients on the market today, which means quicker results, more improvements, and greater benefits for users.
ABOUT ANTLER FARMS
Antler Farms is the leading manufacturer of 100% pure deer antler velvet. Made in the rolling hills of beautiful New Zealand, Antler Farms’ deer antler velvet is the purest, cleanest and highest quality deer velvet supplement in the world. Antler Farms deer antler velvet is produced from carefully selected, naturally healthy, free grazing deer using the most advanced processing methods.
Visit https://shop.AntlerFarms.com for more information
Pain VS Hurt
Dr. Joel N.M Kerr, @InfoTHI
The old saying “no pain, no gain” has been taken too literal nowadays.
With enormous pressure on an athlete’s performance, coupled with faulty training protocols that neglect adequate assessments, more and more young bodies are succumbing to preventable injuries.
Courtesy: Runners Connect
Regardless if you are an athlete or not, the ability to listen to your body is probably the single best tool you can posses. However, one must first understand what the body is trying to say.
In order for the body to adapt, such as getting bigger, stronger and faster, it needs to be stressed, via training.
Pain, or the perception of, is a natural consequence of taxing your body. There is “good pain” and “bad pain.”
The “good pain” is you reaching the necessary threshold needed to facilitate adaptation and growth in your body. Many describe this feeling as a “burn.” This form of pain should only be felt while you are engaged in the activity, and stop shortly after.
The “bad pain” is you going so far passed the aforementioned threshold that your body is being harmed. A cascade effect begins to happen at this point. Form is compromised, soft tissue is compromised, and physiological defense mechanism engage, such as muscle spasms.
“Bad pain” can also occur more abruptly and traumatically. It is always necessary to be concerned if onset of pain is sudden, sharp and debilitating. This includes tears, strains, and dislocations.
A clear indication of when to stop activity is if pain is felt locally. A warning sign of your entire arm being sore and in minor pain is normal, but when you only feel pain in a localized area, such as your elbow, then it may cause for concern. If you are working both legs for example, and the pain or soreness is on one side, it could spell injury.
When one does not put a stop to “bad pain” as soon as it is recognized, it will eventually lead to hurt. Being “hurt” in this context means structures do not only need time to heal, but need secondary interventions, like medical attention and/or therapy.
Being hurt means you are injured to the point where you cannot function. The severity of being hurt varies widely, ranging from a couple of days of rest to surgeries to possible forceful retirement.
Our responsibility is to provide you with the necessary tools and knowledge to safely conduct yourselves when not being supervised. There will be times over the course of any career in which you will be forced to tend to yourself. Below explains what you can do to control any unforeseen injuries that may arise.
Rest, keep injury site as still as possible to prevent further injury. Use sling or brace when necessary. The goal is relax and prevent blood flow and inflammation to site of injury.
Ice, is the most important tool for acute injuries. It will help to reduce pain, swelling, bleeding and inflammation. Apply as soon as possible, and never directly onto bare skin. Apply for 20 minutes every 2-3 hours for the first 24-48 hours for best effectiveness.
Compression, helps to manage bleeding, swelling and provides added support and stability. Compression can be tricky, tightness needs to be comfortable, if you get numb then it is too tight and restricting blood flow.
Elevation, keep injury above heart level. This helps redirect blood flow, helps reduce swelling, bleeding and pain.
Heat, will increase blood circulation, promote bleeding, swelling and inflammation. Be cautious when taking baths, showers, or stepping into any high temperature environment like a sauna following an injury.
Alcohol, promotes bleeding and swelling. Most importantly, it can mask perception of pain, which can potentially lead to more damage to the injury.
Running, and other exercise can promote blood flow, and without clearance from your health professional, can potentially cause further injury.
Massage, direct pressure and manual manipulation of an injured area can increase blood circulation, and harm tissue. Direct massage however can be beneficial after 48hours to an injury.
Many people are surprised to hear that diet also plays a major role in the recovery process. Here are some guidelines to help speed up your recovery.
Stay Away From Foods That Promote Inflammation
- Fatty meats, fatty cheeses, high sugar food items such as baked goods, ice cream, high starch based foods such as white flour, white bread and potatoes.
On the other hand, these are foods that will support healing.
- Calcium and magnesium rich foods assists in reducing muscle cramps. These include sesame seeds, yogurt, low fat milk.
- Vitamin C-rich foods contain tissue and cell healing properties. These include citrus fruits, berries, peppers, broccoli
- Many foods contain anti-inflammatory properties that assist in reducing pain from inflammation. These include cherries, raspberries, celery, mild curry and cayenne spice, fatty fish such as salmon
- Lastly, protein rich foods directly assists in rebuilding muscle and damaged soft tissue. These include fish, lean meats like turkey and chicken breast, pumpkin seeds, soy beans and legumes
5 Great Tips For Healthy Eating
Eating well and keeping to a balanced diet is an essential part to maintaining a healthy lifestyle. Not only is it challenging at times to stick to a healthy diet, but it can also be difficult to work out your dietary requirements and what is good for you and what isn’t. There are schedules you can stick to in order to achieve any goals of being healthy, as well as many tips that will help to contain your urges for chocolate and takeaway. With the right advice you can throw away the bad eating habits once and for all! Before you think about the right foods to eat, you should ensure that you understand the importance of drinking water and keeping fit too. Otherwise, eating healthy will not pay off as well as you would like it to.
1. Adding to Your Diet
As well as taking away any excess fatty foods from your diet, there are also things that you may need to add to it. The best way to start is by living up to the expectations of having 5 servings of fruit and vegetables a day. The nutrients in these foods are incredibly beneficial to our health as they help to boost our immune systems and can eliminate oxidants, which are free radicals that can harm the body and put us in risk of health problems. A good way of incorporating them into your daily life is to put them with a meal, rather than just eating them on their own! In terms of eating fruit, a piece of fruit makes a brilliant food for breakfast or an extra snack during lunch time.
2. Count Your Calories
If you never looked at the calories on your food before, you should now. As someone trying to eat healthy, you should know how many calories you are expected to eat a day. The average man is expected to take in around 2500 calories, whereas the average woman should look at having around 2000 calories. With each meal and snack you have, try not to extend your calorie allowance and find a way that suits you to keep track of them. You can find multiple calorie counters online and in stores. These calculate the foods you have had and let you know how many calories you have left for that day. Some of these calculators also have a feature that will tell you what your food calories are, for example, if you eat something that does not tell you how many calories it contains – you can search it and it will supply you with the details.
Between meals, it is very common to get hungry or peckish, making it very tempting to snack on a packet of crisps or a chocolate bar. If you’re only slightly hungry, you should try drinking water or a thick smoothie as this can often cure mild hunger in a healthy way. However, if you really need to eat there are healthy choices that you can opt snack on whilst doing your system some good! These are:
● Carrot sticks
● Pine nuts
● Cheese snacks
You should note that a lot of the time we are not actually that hungry, it can just be a way of our brain telling us we are bored.
You must avoid eating when you are bored as this can result in a high calorie intake if you are not keeping track of how much you eat.
Fish is one of the best foods for the human body. Fish is a brilliant source of protein and this will give you plenty of minerals and vitamins. Eating around 2 portions a week will decrease your chances of heart disease and give you lots of omega-3. Eating a lot of fish can also prevent you from having high blood pressure, it can also reduce your chance of gaining a mental illness. Studies have shown that those who eat fish at least once a week have an incredibly low chance of developing dementia or Alzheimer in the future. Not only does fish have significant health benefits, it also makes the skin much more smooth and can stop any aging lines from breaking out.
You should never allow yourself to over-eat until the point of bloating. Eating should make you feel satisfied rather that stuffed, being full can essentially make you gain weight quicker and can slow down the process of enzymes breaking up your food. You should aim to keep your portions reasonable so that your body can get used to these sizes.
Some may even find it works to their advantage if they eat smaller portions but regularly, this could be a good way of cancelling out any hunger during the day. Another important factor to your intake of food is how crucial it is to eat 3 meals a day. Skipping meals will make your stomach suffer and you will therefore make your working day harder, as you won’t have sufficient energy.
In your eating-well diet, you do not have to completely get rid of fatty foods that you enjoy, as long as you don’t eat them regularly it is fine to treat yourself! Eating healthy does not mean that your meals have to taste bad, there are thousands of recipes for delicious tasting food. Sometimes, the recipes can be so yummy that you won’t even realize they’re as healthy as they are!
Being a healthy eater and balancing it with regular exercise and a good intake of water will be sure to put your health in a good light. On a long-term basis, a healthy lifestyle will definitely work in your favor as you get older, as it will prevent you from getting illnesses and potentially improve how well you age.
Do you like this blog entry? Can you think of any other tips for eating healthy? If you can, please leave them in the comments section.
This blog was written by Jennifer Smith on behalf of The Light, a retail and leisure complex containing a multitude of shops and restaurants.
Learn How to Eat Whatever You Want Towards Your Advantage | Part 2 of 3 – “Insulin”
Posted by Scott Emmerson
When I was first getting into fitness I was about 14 and I went to this total meathead gym in Toronto. To thoroughly paint this picture for you, I was fat, hairless and generally awkward (lol). So one day when I was attempting one of my awkward prepubescent workouts the meathead of all meatheads approached me with an empty 2 litre coke bottle in his hand. I was terrified. I had never met this guy before and I had no idea why this large person would want to talk to me. I was sure he was going to try and bicep curl me or make fun of my man boobs or something. He also had red hair, and everyone knows you can’t trust people with red hair.
He told me that when he got to the gym he was so tired he had to leave and go buy this 2L coke. He proceeded to tell me that he “slammed” the coke and “crushed” his workout. I don’t actually think I said any words to this guy before he walked away. I just remember standing there after he dropped this pearl of wisdom on me thinking that he may be insane. Either way, as soon as I got home I ate a 16oz steak raw and yelled at my chest until my first chest hair popped out. Despite how ridiculous this whole situation was I am going to use it to illustrate a point on how we can make sugar work to our advantage! But first we need to review article number one of this series… P.S. – Don’t even think about not reading this just because that last sentence sounded boring. I have lots of super awesome things you need to hear!
My super awesome review of article one
If you read article one of this three part series then you would know that:
- All carbs end up as sugars as they are being digested
- Being insulin sensitive is when insulin does a good job of bonding to sugars (and other stuff) in the blood stream. Being insulin sensitive is a good thing but it is a misconception that insulin sensitivity means low body fat
- Insulin resistance is when insulin does a poopy job of bonding to sugars in the blood stream; this is a precursor to diabetes.
- High sugar consumption/insulin resistance does not always mean you’ll be obese it is VERY common though.
- Low carb consumption makes us lean (assuming the rest of the body is operating as it should)
Note: Insulin sensitivity exists on both sides of the scale, this is because some people are blessed with the genetics of being able to eat high amounts of carbs without doing damage to the pancreas and its functions. We don’t like these people…
Long story short, most people need very minimal carbs to function well (there are exceptions). If you partake in this low carb lifestyle you’ll be lean and if you can go low carb for long enough then eating carbs can actually be like throwing kerosene on a fire that’s already burning bright (check my blurb on Leptin from Article #1 for more deets).
This isn’t good as it relates to my meat/red head friend. He is basically overflowing his liver with carbs. This, at a certain point, forces his body to store these sugars as fat. Not to mention that all the sugar will give him a big fat serotonin spike (that’s a sleep hormone), not exactly what you want before a workout.
The Good News
We have this super awesome gene/protein called GLUT4. GLUT4 acts as a transport for sugars into muscle cells (other cells too, but we don’t care for the purpose of this article). This is super duper awesome news! This means if we eat sugar GLUT4 will take that sugar into our muscle cells and not our fat cells!
“Big Red” is kind of on the right track with this but he should have left the coke for a post workout treat rather than a pre workout energizer.
The Okay News
The primary mechanism for stimulating GLUT4 is exercise. So if you eat your sugary cheat meal right after your workout then you can minimize the negative effects of your cheat meal. Personally, I have seen a normal cheat meal put 3-6 extra pounds on my body by the next day. If that seems extreme it’s because you’re one of the lucky ones, but if you are a “protein type” like I am you can probably empathize with these quick/large spikes in weight after a cheat meal. I have found that by having my cheat meals after my workouts my weight increases only 2-4lbs instead of 3-6lbs. That’s not exactly “science” for you but I’ve been doing this for a while and I really believe it makes a difference.
The Bad News
Implementing this can be a bit of a pain. A lot of us have our set routines and if you like your Friday night pizza it may be a pain sneaking to the gym for a workout before you chow down. But trust me, you’ll thank yourself for changing things around when your waist line gets smaller and your muscles are full after eating some pizza.
Fun Facts/ Additional Research Based Support
1) A study in 1993 showed an increase of muscle glycogen storage of 16% post workout (1)
2) I have found eating foods that stimulate insulin sensitivity to also be helpful when it comes to minimizing the effects of a post workout cheat meal. Foods like Cocoa, Green Tea and Cinnamon are my favs(5).
3) Taking a pre-workout supplement that is designed to increase blood flow throughout the workout will also help increase insulin sensitivity. Increase blood flow always means increased insulin sensitivity (2), but the sensitivity is useless without GLUT4. So don’t think that the random use stimulants to increase your blood flow will help to minimize the effects of a cheat meal.
4) Try and avoid Fructose (fruit sugar) based cheat meals as they have been shown to not have the same leptin response. Leptin tells us we are full, which is one of our bodies natural ways of keeping us from eating more, we should probably take advantage of this one. Here is a list of foods high in Fructose: http://nutritiondata.self.com/foods-000011000000000000000.html. (ps- this website is generally awesome and helpful)
5) I have found workouts that direct large amounts of blood to specific areas work best. Heavy lifting(4) and long endurance cardio do not stimulate GLUT4 to the same extent as working a muscle in isolation. If you’re confused as to what to do then just do this workout.
A1-Leg Press (8-10 reps)
A2-Push Ups (10-20 reps)
B1-Walking Lunges (10 reps per leg)
B2-Lateral Raises (15 reps)
C1-Wall Sits (hold for over 40 seconds)
C3-Seated Row (8-10 reps)
D-Body Weight Squats (30 reps)
E-Go home and eat like crap
6) Please remember this is a strategy to minimize the negative effects of a cheat meal, this is not a hall pass to shovel food in your face.
7) If you have serious strength training goals this strategy could negatively affect your training. Whenever there is a large insulin release there is also a decrease in human growth hormone. Being carb depleted can be really helpful for those with long-term strength goals.
This is the final nail in “Big Red – BroScience” coffin… Poor Red had no idea that he was killing his gains! I’m pretty confident he had some vitamin ‘S’ to compensate though (that’s my cheeky way of saying steroids).
Learn How to Eat Whatever You Want Towards Your Advantage | Part 1 of 3
Posted by Scott Emmerson
Last Saturday, my cousin Andrew and I went to Wendy’s. I had a triple Baconator with fries. Then I went home and watched Game of Thrones, while devouring two bags of Hershey’s Cookies ‘N’ Cream bite size chocolate thingys. I would tell you what Andrew had but I was too busy slipping into a food coma to remember. That was my cheat meal and I earned it because I ate like a caveman all week…
I am going to assume that you are probably reading this article with the intentions of cranking back some unhealthy delicious foods over the holidays! If you are like me then you obviously want to avoid having “more to love” by the time January hits and you’re forced to hit the gym harder than that Baconator hit my pancreas.
If your going to understand why these tips work then you need to understand how cheat meals can make us fat. I know, boring but just shush and keep reading.
When carbs get digested they have to be broken down into sugars before they can enter the blood stream. Complex carbs represent long chains of sugars bound together, while simple carbs represent smaller chains. Long and short chains of sugars have to be broken down into individual sugar molecules to be absorbed. Picture various groups of prison inmates (sugars), holding hands walking through a prison (your intestines). Then correctional officers (enzymes), are all like, “hey stop holding hands, that’s weird, you’re in prison.” The correctional officers eventually break the bonds between the inmates and send them to their cells, pun intended (Boom).
Once our sugar bonds are broken up in our intestines they enter the blood stream, and our pancreas is notified of the increase in blood sugar. In turn, insulin is released to combat this. Then a bunch of insulin goes and snatches up the sugar molecules and transports them into their designated cells (could be liver, muscle, fat or various other cells). In most circumstances insulin will look to drop off those sugars in your liver, however, once your liver is full they will have no choice but to juicify your love handles (in article number two I will touch on how we can get insulin to send sugar into our muscles). Now, our bodies have many mechanisms for making us fat, but in my opinion high carb consumption is the number one reason for obesity.
Tip #1 – The Obvious Tip…
Try to avoid processed food. A heck of a process goes into making bread, so try to avoid it. Brown rice, quinoa, wild rice, and Cous Cous don’t take much to get them ready to eat, so they are okay. If you’re overweight, cut complex carbs entirely and watch the pounds fly away. If you’re not overweight and you’re naturally skinny/lean (aka my stupid cousin Andrew), you can have some complex carbs. My personal opinion is that a VERY small amount of people would ever need more than 100 grams of complex carbs in a day.
Tip #2 – Insulin sensitivity increases with each sugar free meal
One thing I didn’t mention about our friend insulin is that if you have too much sugar circulating in your blood stream (especially over a prolonged period of time i.e. days/months/years) then you can become insulin resistant. It’s kind of like when I try and scare my parents. Occasionally I can scare them so good that they will accidentally swear; it’s honestly hilarious. But, if I tried scaring them ten times a day they would become resistant to my immaturity and I wouldn’t get to enjoy their swears. But in all seriousness, if this is what’s happening- you’re becoming insulin resistant- then you’re likely on track to becoming diabetic.
I like to think of our relationship with insulin as a really big teeter-totter. On one side sits insulin resistance, and on the other side sits insulin sensitivity. The more sugary food we eat the further we move towards insulin resistance, and eventually if we eat so bad, we can walk right past insulin resistance and hop off the teeter-totter leading to diabetes. But, with every good meal we eat we can walk toward insulin sensitivity, and eventually get a super power or something.
When you are “low sugar” for long enough your liver gets a chance to make room for some new sugars thus blitzing yourself with a cheat meal, in some instances can actually make you leaner. When you eat “low carb” for long enough your Leptin levels decrease, and one of Leptin’s roles is to metabolize fat. Guess what gives Leptin a boost… cheat meals! This does not mean pizza is now a healthy choice, it means it “can be” if your diet is on point. Earlier this year I went two weeks without a gram of sugar and I decided to have a gluten free pizza, which is awesome by the way so shut your mouth if you’re a gluten free hater, and I actually lost 2lbs the next day.
Moral of the story, with every carb free day that passes you will increase your efficiency when you finally decided to crank back some deliciousness. I’m pretty sure superman became superman from going carb free for a year and then having a Baconator, just saying.
Tip #3 – Fit Cocoa, Green Tea, and Cinnamon into your diet wherever you can
In a nutshell research says that these three guys can increase your insulin sensitivity. I have found moderate to high consumption of these puppies on my cheat days to be particularly helpful. If you want more detail check the sources :).
Green Tea (1,2)
– favanols=high antioxidant/High Nitric Oxide(arginine-alpha-keto-glutarate (AAKG). ) bioavailability… Nitric Oxide bioavailability=”stimulated glucose uptake”