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Turn Fat to Muscle!

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Let me start by saying this, it is impossible to turn fat to muscle.  We hear it all the time but it’s impossible simply because muscle is a living tissue that grows by consuming protein and calories, fat on the other hand is a non functioning blob that does nothing but hangout around your waist.  So, what do people mean when they claim to “turn fat into muscle”?  What they REALLY mean is that when you burn off your fat you can build muscle at the same time.

Inside your body, at this very moment, there’s a war going on: a battle between the cells that make up muscle and those that make up fat.  We obviously want muscle to win, but here’s the problem: In this war, fat will always have an unfair advantage, unless you have the tools you need to rid the body of unwanted fat.  That’s what this blog is about, giving you the tools you need to rid your body of unhealthy fat and replace it with fat burning muscle.

Here are some little known secrets on how to win the battle of the bulge: 

1.) Eat Protein with Every Meal and Snack (Especially in the Morning)

Muscle doesn’t come simply from lifting weights or flipping through muscle magazines. Eating protein triggers muscle growth. In fact, every time you eat at least 10 to 15 grams of protein, you trigger a burst of protein synthesis.   It’s important that you get enough protein for the following reasons.  Protein makes you feel full and helps you to build muscle – which increases metabolism, making it easier to lose weight.  Just as important, high-protein diets have been shown to be the best way to attack belly fat.

2.) Never Skip Breakfast

When you wake up in the morning, your body is already fuel-deprived.  While you slept, your body spent the night repairing itself.  It’s been 7 to 9 hours (or more) since you’ve eaten your last meal. Your insulin levels have dropped, your protein stores are empty, and your muscles are desperate for nutrition. Your body needs food to restore its balance.  When you skip breakfast you are setting yourself up for eating excess calories later in the day and storing more fat.  The latest research now suggests that eating at least 30 grams of protein first thing in the morning will rev-up your metabolism and turn your body into a fat burning machine.

3.) Eat Before and After Your Workout

In one study, subjects who ate a protein- and carbohydrate-rich snack right before and right after their workouts fueled their muscles twice as effectively as those who waited at least 5 hours to eat.  Working out at 4;30 A.M. I don’t want to eat a huge meal so my pre-workout meal is usually a banana and Beachbody’s  Energy and Endurance pre-workout formula.  After my workout I take P90X Results and Recovery Formula and eat a breakfast that consists of oat meal, unsweetened almond milk, raw organic protein and a cup of fresh fruit.

4.) Get enough fat

O.K. before you run out of the house and head to the local ice cream shop let me explain.  About 30% of your calories should come from fat, not just any fat but healthy fat.  Yes, believe it or not their are actually healthy fats and your body could not function without them.   Firstly, fat helps you to feel fuller longer between meals, slowing your appetite. Secondly, it provides essential fatty acids needed for optimal health. Above all, fat makes you feel that you’re eating real food, not starving in the land of plenty. If you get enough protein and fat, your total calorie intake should take care of itself. Because you feel full, you won’t binge and blow your calorie count for the day. Your remaining 45% to 50% of calories should come from carbohydrates – enough to give your palate a full range of tastes and your body a combination of fast and slow burning fuel.

 

GOOD FATS
Monounsaturated fat Polyunsaturated fat
  • Olive oil
  • Canola oil
  • Sunflower oil
  • Peanut oil
  • Sesame oil
  • Avocados
  • Olives
  • Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
  • Peanut butter
  • Soybean oil
  • Corn oil
  • Safflower oil
  • Walnuts
  • Sunflower, sesame, and pumpkin seeds
    Flaxseed
  • Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)
  • Soymilk
  • Tofu

 

BAD FATS
Saturated fat Trans fat
  • High-fat cuts of meat (beef, lamb, pork)
  • Chicken with the skin
  • Whole-fat dairy products (milk and cream)
  • Butter
  • Cheese
  • Ice cream
  • Palm and coconut oil
  • Lard
  • Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough
  • Packaged snack foods (crackers, microwave popcorn, chips)
  • Stick margarine
  • Vegetable shortening
  • Fried foods (French fries, fried chicken, chicken nuggets, breaded fish)
  • Candy bars

5.) Exercise

Your body will not build muscle without the right exercise program.  When you exercise and build lean muscle that muscle will help you burn more calories and more fat.  It’s a fact the MUSCLE BURNS FAT, so the more you train those muscles and keep them tone the more they will work for you.  If you change your diet to lose fat without exercise can result in a 25 percent loss of lean body mass for every pound you lose, according to the American Council on Exercise. That why when you are trying to lose fat, your results will be quicker and you will keep the fat off longer if you perform regular exercise.  Aerobic exercise is the calorie and fat burning activity that will best help you achieve your fat-loss goals. However, resistance exercise is the activity that will build muscle and burn that FAT!!

6.) Reducing Food Intake

By eating a calorie deficit, you can reduce the amount of body fat you have. Eating fewer calories than your body uses in a day creates a caloric deficit. This forces your body to use the energy it has stored up, which is your fat. Creating a caloric deficit of just 500 calories a day can lead to a reduction of 1 lb. a week. There are 3500 calories in a pound of fat. A daily caloric deficit of 500 calories creates a deficit of 3500 calories in a week.  Start by calculating your dayly calorie intake and then reduce by 500.  For quicker results you can reduce another 500 calories.  However, be careful women should never go below 1500 calories a day and men 1800. 

7.) Stay hydrated

It is always important to stay hydrated, but even more so when you are participating in regular physical activity. Drink at least six eight ounce glasses of water during the day and drink between sixteen and twenty-four ounces during your workout.  Staying hydrated will help cleanse your body, give you energy and even help with join pain, all of which can lead to better, more productive workouts to burn fat.

8.) Consume Foods that Help You Burn Fat

Consume lean cut meats, vegetables, nuts and fruits. Consume complex carbs. Complex carbs are not digested as quickly as sugar and will give you a slower energy release. This will allow you to use the energy over a longer period of time without it being stored as fat. Complex carbs convert to glucose better than fats and refined carbohydrates convert even better than complex carbohydrates.

Complex carbs including foods like beans, lentils, vegetables and whole grains actually burn belly fat. They are also known as low carb foods.  Your body’s metabolism has to work harder to get the energy it needs from these foods, and this helps you to burn more calories than you consume. Because there is a deficit of energy that the can derive from the carbohydrates, it will start to turn to the stored fats in your body to make up for the short fall in energy.

Foods that burn belly fat:

Foods that Consume Body Fat

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*Note – If you have a “dud” coach and would like to change coaches, the process to do so is very simple. Simply email  coachrelations@teambeachbody.com and tell them that you would like “Coach Todd Greene (Coach ID #99963) at greenet@click1.net ” as your coach. Please CC me as well so I can ensure to follow-up.

KEEP DOING YOUR BEST AND INSPIRING OTHERS TO DO THE SAME!!

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