Whether you are getting ready for beach season, a marriage ceremony, a high school reunion this summer, or simply want to see your ABS stare back at you from the mirror in a short period of time… it all boils down to taking nutrition a few steps further.
And not to worry, I’m not about pill popping, energy drinks, crazy diets, or gimmicks, so you won’t get that type of advice from me. You will, however, gain more scientific knowledge for use to your advantage.
Nutrition Secret Tip # 1 for Accelerated Fat Loss:
If you workout in the morning: DON’ T eat anything before your workout.
Working out on an empty stomach will enable you to burn more fat because it forces the fat and glycogen stores to be broken down for energy. In addition, there is also a natural higher release of testosterone and HGH (human growth hormone), which is what will help build muscle. Moreover, it prevents insulin resistance which is awesome since insulin regulation is key for prevention of weight and fat gain. In addition, this works well for people that simply can’t hold their breakfast down while working out.
**To see the studies and related articles where it proves statements above please see references at the end of the article.
Nutrition Secret Tip # 2 for Accelerated Fat Loss:
Drink a high quality, grass fed whey protein shake about 30 min before your workout.
For those that need to have a little something before working out, having a whey protein shake (20-30 grams) 30 min before your workout has been proven to create an increase in your metabolism for 24 hours, boost the thyroid, helps insulin work more effectively, and doesn’t allow testosterone levels to decline after exercise.
Whey Protein It is easily assimilated in the body, and helps the body in the building and preserving lean muscle mass, thereby is able to burn more fat! This method may even be more effective than working out on an empty stomach. I say, let your body be the judge, but both methods work! You can check out the most recent study in The Medicine and Science in Sports and Exercise Journal.
Coconut Oil, an MCT oil (medium chain triglyceride) can also be added to this because MCT provides energy without much digestion involved and without much interference of protein assimilation. In addition, it is an antibacterial as is known for its fat burning properties.
Again, see which one works better for you. Maybe do one week of fasting, another week of just a plain protein shake, and another of protein shake plus the coconut oil.
Here is one of my favorites Pre Workout energy shakes that kicks fat burning into gear:
Super Chocolaty Energy
- Grass Fed- Warrior Whey Chocolate (20-30 grams of protein)
- Coconut Water (has a very low glycemic impact of 3)
- 1-2 Tablespoons of Coconut Oil
- 2 ice cubes
- Raw Cacao Nibs (optional)
** They also have vanilla flavor and other flavors,
Nutrition Secret Tip # 3 for Accelerated Fat Loss
Wait to eat Quality Food 30 min-1hour after your workout
In an interview done by Dr. Mercola on Ori Hofmekler, author of Warrior Diet, The Anti-Estrogenic Diet, and Maximal Muscle Minimal Fat he says that During exercise especially resistance training there is muscle microtrauma, which stimulates muscular development, but so it impairs glucose utilization in muscle for about 30 min to an hour plus, so it is the wrong time to put any kind of food in the muscle.
Usually, the body’s ability to digest properly stops as you workout about 30-60 min after. If you do a high-intensity workout or resistance training you will notice you are not hungry immediately after. If you are very hungry right after your workout and feel like you need something right away is because you may not have fed yourself properly before your workout. But, do listen to your body and see whether you should eat or not right away.
At the same time, knowing what to feed your body after your workout is also important, especially if you did not eat anything before your workout. About 20-30 grams of an easily assimilated protein is appropriate, no carb preferably since you are in a state of insulin resistance shortly after a workout.
You can do a second whey protein feeding about 1 hour after that. This one with a little bit of more nutritious foods added to it and even a little complex carb like 20 grams of oats and simple low glycemic carb like berries.
One thing I would also add to the second protein shake is to add certain fats like raw milk, chia seed, raw egg, avocado, and almond butter to the post workout shake since it would help to add beneficial fats and to slow the absorption rate of the whey protein and keep blood sugar more stable and thereby continuing to have a fat loss and good repair and recovery.
Post Workout Shake…
Coco-Almond- Banana Shake
- Tera’s Whey, Grass Fed Warrior Whey, or Whey Chocolate or Vanilla protein (20-30 grams of protein)
- 2 Tablespoons of Almond Butter
- 1 Tablespoon Coconut Oil or Chia Seeds
- 3-4 oz of Coconut Water, Raw Milk, or Almond Milk
- 1/2 Banana,
- Adding Perfect food Raw Greens is also an option ( I do it most of the time)
- Perfect Post Workout Meal if you don’t want a shake…
Eggs, veggies, and toast
2 Whole Eggs cooked over easy or medium in cultured butter, olive oil, or coconut oil
2-3 Asparagus Spears lightly steamed or sautéed in any of the above oils, low heat
Then 1 Slice of Ezequiel bread topped with almond butter or peanut butter. (Optional)
*** The runnier the egg yolk, the better for you and faster recovery.
Nutrition Secret # 4 for Accelerated Fat Loss.
Probiotic! Probiotic! Probiotic!
Seriously, I can’t stress this enough. Probiotics play a crucial role in how your body digests food, absorb food, and protect your body from waste toxins, pathogenic bacteria, and (girls) yeast infections!
I take one EVERY single morning without fail! Along with 12 ounces of water to help my body rid itself of toxins and waste.
The Nutrition Secret Tip # 5 for Accelerated Fat Loss
Do eat small meals throughout your day and avoid processed carbohydrates and grains as much as possible during the daytime. If you must, 1-2 Servings is enough.
To put it simply, carbs raise your insulin levels. When insulin levels rise there is no room for fat loss.
Carbs will make you more tired and sleepy during the day, which then puts you in a vicious cycle to eat more carbs, sugar.
The more carbs you eat, the more insulin resistant you become.
In a nutshell- Leave complex carbs for later in the day if you must have them. Raising your insulin in the evening hours makes more sense because that is when you are supposed to be sleepy and tired ( eat them no less than 2 hours before bedtime)If you do choose carbs during the day, chose low glycemic berries or fruits.
One last point to be taken: Try your hardest to Never Ever eat carbs by themselves; always incorporate some form of protein if you want to succeed in the Maximum Fat Loss department!
PubMed.Gov J Physiology, 2010 Nov. Training in the Fasted state improves glucose tolerance during fat rich diet. http://www.ncbi.nlm.nih.gov/pubmed/20837645
Ori Hofmekler on Timing of Meals http://www.youtube.com/watch?v=ImXnX9xOK4Q&feature=player_embedded
New York Times: The Benefits of Exercising Before Breakfast Dec. 15, 2010 http://well.blogs.nytimes.com/2010/12/15/phys-ed-the-benefits-of-exercising-before-breakfast/?src=me&ref=general
Timing Protein Intake Increases Energy Expenditure 24 h after Resistance Training Journal of the American College of Sports Medicine May 2010. Volume 42 Issue 5 http://journals.lww.com/acsm-msse/Abstract/2010/05000/Timing_Protein_Intake_Increases_Energy_Expenditure.21.aspx
The Benefits of Probiotics http://articles.mercola.com/sites/articles/archive/2004/09/29/probiotics-benefits.aspx