not trigger insulin and that is fat. Protein will trigger insulin even though no sugar is present but the insulin release is very small from protein so no big worries here.
FAT AS YOUR FRIEND NOT FOE
Fat has a very bad image and we all make the common assumption that we get fat from eating fat. In reality we cannot store fat without sugar so, no matter how much fat we consume, if we have no sugar present we will not store fat.
‘Surely consuming fat is going to give us heart disease.’
Well, let’s think about this logically. The human body was made for survival, it’s an amazing machine that we are only just starting to understand. If it were not for our bodies’ survival adaptations we would not be here today. Our bodies have a safety mechanism in place in order to survive when food is limited, and that mechanism is the ability to store energy in the body in a form we can use in time of shortage. Our bodies store this energy as fat and mostly as saturated fat; our fat deposits are almost identical to the make-up of animal fat. When our bodies have limited energy we release the energy from our fat stores to survive – essentially we release fatty acids into our bloodstream and they are present and used in exactly the same form as when we eat animal fats. Now it would be completely against human evolution and survival if by using this stored fat for energy to survive we developed heart disease that would kill us. It would seem like a much more logical conclusion that this is the optimal form of nutrition for the human body.
SO HOW DO WE LOSE BODY FAT?
Quite simply we should go for extended periods of time each day where the body is in a fasted state. If you can completely cut out carbohydrates at all times you will lose weight faster. This is simply not an option for many as it is too restrictive a diet, so another option is to have your carbohydrates in one meal a day, preferably either breakfast or lunch. By doing this we can expect insulin to be raised for 3-4 hours post meal but then we will go through an extended period of fat burning of up to 20 hours.
Maximal fat burning occurs when growth hormone is at its peak, and this happens at two main times:
IN THE FIRST HOURS OF SLEEP FOLLOWING HIGH INTENSITY EXERCISE
Remember if insulin is present growth hormone is inhibited and this is why eating no carbohydrate in
We can physically stimulate growth hormone production through exercise as well, so let us look at what type of exercise you need to do to follow this.
EXERCISE AND WEIGHT LOSS
Again conventional wisdom is a big problem here, and it comes in two forms: what we need to do in terms of exercise to lose weight and what we need to eat during exercise to enhance performance.
EXERCISE TYPE
Cardio, cardio, cardio is what we know, and low heart rate fat burning zone is the answer, right? Wrong again. If you do cardiovascular exercise you quickly exhaust your muscles’ glycogen (sugar) supply and the result is that the body craves sweet foods. Cardio exercise makes you hungry. So you finish your session, you’re happy with the work you’ve done and you go to refuel with pasta/ an energy bar/ energy drink as you need to look after your body, right? A very simple thing happens here: you flood your bloodstream with sugar and insulin. The muscles will indeed refuel but you would be surprised by how little sugar the muscles need and once they are refueled all the excess will be stored as FAT!
30 MINUTE WINDOW
Our bodies have a 30 minute window when you can refuel muscles after exercise. If you eat after this time you can bet all the carbohydrate will be picked up for fat storage. It’s very hard to know how much carbohydrate you need to consume in order to just refuel the muscles and ensure none is left over that will trigger fat storage.
SO WHAT EXERCISE DO WE NEED?
The answer here is that we need high intensity exercise, and we need to do this in very short sessions. All we want from the exercise is to stimulate growth hormone production. Once it’s been stimulated your job is done, so your session including warm up and cool down should be a maximum of 40 minutes in length.
Why not make this the year that you go against conventional wisdom and see the amazing results it can bring.
THE ESSENTIAL GUIDE TO HEALTH & BEAUTY
www.livingnorth.com 67
your evening meal is my strict recommendation for weight loss. This time when we go to sleep is the body’s natural time to release the hormone and we want to maximize its effects by ensuring no insulin is present in the blood while we sleep.
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