| Summer is about to be in full swing, and it's | | | | affects testosterone for men), can lead to |
| that time when everyone wants to look | | | | fat gain, and has a whopping nutrition-empty |
| impressive in their "lack" of clothing. While | | | | 7 calories per gram, but it takes precedence |
| I can't promise you that you'll achieve a | | | | over fat metabolism when introduced into the |
| fitness model body, I can at least give you | | | | body. Alcohol actually shuts down the fat |
| some simple but important tips in achieving a | | | | burning mechanism for up to 48 hours, so |
| leaner physique. Listen up! Behavioral | | | | avoid it as much as possible.7. SPICY |
| changes guarantee your success - not just | | | | METABOLISM. Incorporating a variety of spices |
| knowledge alone. You may already have drawn | | | | in your foods such as curry, cayenne pepper, |
| out your road map with your nutritional plan | | | | cinnamon and certain herbs may help boost |
| and your workouts, so take that strategy and | | | | your metabolism. Spices also help with |
| ACT on it. Stay motivated and consistently | | | | stabilizing blood sugar levels.8. COMBINE |
| remind yourself of your fitness goal. Here | | | | WEIGHT TRAINING WITH YOUR CARDIO. While |
| are 11 basic tips to get you jumpstarted!1. | | | | aerobic activity may burn a great deal of |
| CUT THE SIMPLE CARBS. It's unfortunate that | | | | calories, especially when maintained at a |
| the majority of society is a "carb junkie." | | | | high intensity, you'll achieve greater |
| This especially applies to overweight | | | | success by combining it with resistance |
| individuals mainly because their bodies | | | | training. This is because proper resistance |
| struggle with insulin sensitivity. Our body | | | | training stresses all of your muscles fiber |
| absolutely needs carbohydrates, but one has | | | | types (Type 1 and Type 2). When you stress |
| to learn to appropriately reverse the ratio | | | | your muscles effectively, you either maintain |
| of simple carbs (high glycemic) to complex | | | | and strengthen your current muscle mass or |
| carbs (low glycemic). Most importantly | | | | you even gain some. For every pound of muscle |
| reducing total sugar intake. Having a | | | | you gain it equates to 50 extra calories you |
| positive ratio of complex to simple carbs | | | | can burn per day. So remember to hit the |
| will allow the body to regulate blood sugar | | | | weights at least three times per week along |
| levels, burn more fat as fuel, and ultimately | | | | with your cardio.9. SLOW DOWN YOUR EATING. No |
| lose more weight.2. EAT SMALLER, MORE | | | | one truly gets to sit down and have a nice |
| FREQUENT MEALS. Smaller, frequent feedings | | | | relaxing meal nowadays, especially with our |
| about every 3-4 hours prevents your blood | | | | busy schedules. Learning and realizing to |
| sugar levels from spiking dramatically | | | | slow down the pace at which we eat prevents |
| throughout the day. This helps your hormones | | | | compulsive overeating and assists our |
| stay in check, while regulating hunger as | | | | digestion. It takes at least 20 minutes |
| well. Ultimately, it helps elevate | | | | between the time you're full and when your |
| metabolism, it's easier on your digestive | | | | brain actually realizes it. Slowing your |
| system, and it can eventually provide you | | | | eating will also allow you to enjoy your |
| with more energy throughout the day.3. | | | | meal.10. WATCH FOR FOOD ALLERGIES. Many |
| CONSUME MORE FUNCTIONAL FATS. Essential fatty | | | | people are allergic to dairy and wheat |
| acids, such as omega-6 and omega-3 consumed | | | | products. Being sensitive to these two food |
| in appropriate ratios of 2:1 or better yet at | | | | categories have been shown to cause weight |
| 1:1 will allow the body to regulate your | | | | gain. If you're consuming a diet high in |
| hormones, calm down inflammation, and | | | | refined foods, these sensitivities become |
| stabilize blood sugar levels. This eventually | | | | more evident. This causes digestive problems |
| leads to greater fat loss. So suck it up, and | | | | such as bloating, stomach pain, and water |
| buy your fish and flax oils at your local | | | | retention. If you're not sure you may want to |
| health food store.4. DOWN THAT WATER. Water | | | | consider an allergy test.11. GET YOUR |
| is often overlooked, but it's the number one | | | | ANTIOXIDANTS. Getting your daily dose of |
| nutrient for our body to survive. Staying | | | | antioxidants from either a good |
| hydrated aids with digestion, curbs your | | | | multi-vitamin, a specific antioxidant |
| appetite, and flushes our metabolic waste. | | | | supplement combination, or even a healthy |
| Make sure to get in at least 64 oz per day.5. | | | | combination of fruits and vegetables is |
| INCREASE FIBER INTAKE. This nutrient keeps | | | | important for combating toxins held in fat |
| food moving along your gastrointestinal | | | | cells. Antioxidants such as vitamins A, C, E, |
| tract, and like water, it aids in flushing | | | | polyphenols in green tea, etc. help your body |
| metabolic waste. It also helps maintain | | | | reduce the time that toxins stay in your |
| consistent energy levels, slows the rate of | | | | system.So there it is - 11 basic tips to help |
| carbohydrate digestion, which stabilizes | | | | you achieve a healthier and leaner physique. |
| blood sugar levels.6. ABSTAIN FROM ALCOHOL. | | | | It's never to late to take action. Have fun |
| Not only is alcohol estrogenic (negatively | | | | and enjoy the summer! |