In your exercise program you ignore the diet and getting it right
doesn’t mean eating the right foods but also having them at the right
time. Small adjustments to your eating habits can turn a failing
exercise regime into one that gets results. People who go to gyms
regularly know how important it is to eat a low-fat diet and plenty of
fruit and vegetables but many of them still don’t get enough protein and
eat many refined carbs (carbohydrates). This is what causes low
energy and high body fat and stops them getting the results they want.
So what should you eat to get a perfectly honed body?
EAT PLENTY OF PROTEIN
If you want to build muscle, which is the best way to lose fat, you need plenty of protein. Most women don’t want to bulk up because they don’t want to look like a body-builder. But if you replaced two to three kilos to fat with muscle you’ll look and feel a lot better although you won’t weigh less. Putting on muscle speeds up metabolism so you won’t have counting calories to worry about. Muscle takes up 20 percent of volume up fat does so you get the leaner look you want, too. Women shouldn’t worry about ending up looking like body-builders. It’s much harder for a woman to build up the sort of sharply defined muscles that men can because they don’t have the testosterone needed to do so.
Protein will help repair muscle damaged by a hard work out. If you don’t get enough, the body breaks down existing muscle to repair the damage. Unlike carbs protein is unlikely to be laid down as fat. Gram for gram carbs and proteins contain the same amount of calories but proteins use up more energy when they’re digested. Make sure you have a daily serving of low-fat protein such as eggs, poultry, lean red meat, fish or beans.
TIMING SHOULD BE PERFECT
There’s a magic moment about an hour after exercising when what you eat makes the biggest difference. Fruit, however fresh, or toast, however whole meal, won’t do the job. This is the time you need protein to repair muscles. But what’s magic here is that it is also the moment you need something sweet and sugary. You’ve just run down your glycogen energy store, so when you more glucose into the bloodstream, it’s carried off to fill your energy store instead of being gathered up by insulin and stored as fat. What’s more, the extra insulin rush also means that the protein you eat is used more efficiently. Immediately after exercising try take a sweet drink, followed by some fast-digesting carbs and protein. Maybe a fruit juice, then lean meat, beans or egg whites.
REGULAR MEALS
Not eating regularly is a trap, many people fall into. Irregular meals are more likely to lead to hunger pangs and energy dips, which will slow down the metabolism. Divide your eating program for six meals in little portions in a day. This will increase metabolism and keep blood sugar and energy levels constant. It also prevents muscle breakdown, which encourages fat to be used for energy. Avoid large meals late at night, metabolism drop as the day goes on and eating a large meal, particularly one based on carbs, will cause a sugar insulin that will store fat overnight. As blood sugar dips at night you may have a disturbed sleep and wake up feeling unbalance and hungry. Your last meal of the day should be based on protein and vegetables.
EAT CARBS WISELY
Refined carbs such as white bread pasta, white rice and sugar are convenient and easily digested but rapidly send blood-sugar level high. This means that you produce lets of insulin, which dutifully packs most of it away as fat. Consequently, your blood sugar level drops and you will quickly feel tired and hungry. Carbs is vital for energy-but chooses the complex ones such as whole cats. Whole wheat bread, pasta or cereals, vegetables, sweet potatoes and brown rice, they are digested slowly, so you’ll feel full for longer.
EAT THE PROPER FATS
While you should avoid hydrogenated fats and translate acid in processed food, don’t miss out on the essential fatty acids vital for every cell on your body. Too much saturated fat is inadvisable but too little omega-3 can make your heart, hormones and immune system work less efficiently. Make sure you get a daily dose of the good fats found in oily fish, nuts, seeds, olive oil or peanut butter. They also stabilize your blood sugar.
If you want to build muscle, which is the best way to lose fat, you need plenty of protein. Most women don’t want to bulk up because they don’t want to look like a body-builder. But if you replaced two to three kilos to fat with muscle you’ll look and feel a lot better although you won’t weigh less. Putting on muscle speeds up metabolism so you won’t have counting calories to worry about. Muscle takes up 20 percent of volume up fat does so you get the leaner look you want, too. Women shouldn’t worry about ending up looking like body-builders. It’s much harder for a woman to build up the sort of sharply defined muscles that men can because they don’t have the testosterone needed to do so.
Protein will help repair muscle damaged by a hard work out. If you don’t get enough, the body breaks down existing muscle to repair the damage. Unlike carbs protein is unlikely to be laid down as fat. Gram for gram carbs and proteins contain the same amount of calories but proteins use up more energy when they’re digested. Make sure you have a daily serving of low-fat protein such as eggs, poultry, lean red meat, fish or beans.
TIMING SHOULD BE PERFECT
There’s a magic moment about an hour after exercising when what you eat makes the biggest difference. Fruit, however fresh, or toast, however whole meal, won’t do the job. This is the time you need protein to repair muscles. But what’s magic here is that it is also the moment you need something sweet and sugary. You’ve just run down your glycogen energy store, so when you more glucose into the bloodstream, it’s carried off to fill your energy store instead of being gathered up by insulin and stored as fat. What’s more, the extra insulin rush also means that the protein you eat is used more efficiently. Immediately after exercising try take a sweet drink, followed by some fast-digesting carbs and protein. Maybe a fruit juice, then lean meat, beans or egg whites.
REGULAR MEALS
Not eating regularly is a trap, many people fall into. Irregular meals are more likely to lead to hunger pangs and energy dips, which will slow down the metabolism. Divide your eating program for six meals in little portions in a day. This will increase metabolism and keep blood sugar and energy levels constant. It also prevents muscle breakdown, which encourages fat to be used for energy. Avoid large meals late at night, metabolism drop as the day goes on and eating a large meal, particularly one based on carbs, will cause a sugar insulin that will store fat overnight. As blood sugar dips at night you may have a disturbed sleep and wake up feeling unbalance and hungry. Your last meal of the day should be based on protein and vegetables.
EAT CARBS WISELY
Refined carbs such as white bread pasta, white rice and sugar are convenient and easily digested but rapidly send blood-sugar level high. This means that you produce lets of insulin, which dutifully packs most of it away as fat. Consequently, your blood sugar level drops and you will quickly feel tired and hungry. Carbs is vital for energy-but chooses the complex ones such as whole cats. Whole wheat bread, pasta or cereals, vegetables, sweet potatoes and brown rice, they are digested slowly, so you’ll feel full for longer.
EAT THE PROPER FATS
While you should avoid hydrogenated fats and translate acid in processed food, don’t miss out on the essential fatty acids vital for every cell on your body. Too much saturated fat is inadvisable but too little omega-3 can make your heart, hormones and immune system work less efficiently. Make sure you get a daily dose of the good fats found in oily fish, nuts, seeds, olive oil or peanut butter. They also stabilize your blood sugar.
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