STRATE­GIES TO LOSE STUB­BORN FAT

LOSE IT! - - Check Point -

FOOD:

Eat an­i­mal pro­tein. Ly­sine, an amino acid that is abun­dant in an­i­mal pro­teins, syn­the­sises to L-car­ni­tine in our bod­ies via chem­i­cal re­ac­tions. L-car­ni­tine is key to the process that oc­curs when the body metabolises fatty acids.

Re­duce car­bo­hy­drate in­take. A low-carb diet in­hibits the al­pha re­cep­tors (the ones that slow down fat loss), re­duces in­sulin and, as a re­sult, im­proves fatty acid mo­bil­i­sa­tion and cir­cu­la­tion.

Mix up your low-carb diet a lit­tle. Ex­per­i­ment with a carb ‘re-feed’ day oc­ca­sion­ally to re­plen­ish glyco­gen stores and re­store lep­tin lev­els. Lep­tin drops when you re­strict your in­take. With lower lep­tin comes poor energy, in­creased hunger, and crav­ings so your abil­ity to stick to your eat­ing plan can start to wane.

• Eat more fi­brous, cru­cif­er­ous veg­eta­bles (es­pe­cially if oe­stro­gen dom­i­nance is an is­sue for you). Fi­bre binds with used oe­stro­gen and helps it to be ex­creted from the body.

• Keep your food and home ‘clean’ – free from chem­i­cals, hor­mones, pes­ti­cides and an­tibi­otics – to re­duce the ex­ter­nal sources of oe­stro­gen that your body has to deal with.

• Drink less al­co­hol. Ex­ces­sive al­co­hol com­pro­mises your liver’s abil­ity to break down and detox­ify oe­stro­gens. When not bro­ken down and detox­i­fied these oe­stro­genic tox­ins can cause stub­born-fat gain.

EX­ER­CISE:

Ex­er­cise reg­u­larly Reg­u­lar ex­er­cise in­creases blood flow around the body, which is im­por­tant for trans­port­ing the fatty acids to the mus­cle tis­sue where they can be used to fuel the body.

In­clude in­ter­val train­ing in your work­outs • Mix up your car­dio ses­sions with a bit of in­ter­val train­ing once or twice a week dur­ing your work­out ses­sions. Do­ing the in­ter­vals helps to mo­bilise and cir­cu­late the fatty acids through the body and the car­dio causes the fatty acids to be used up by var­i­ous sys­tems in the body. • Do your best to do 45 min­utes to 1 hour of car­dio ex­er­cise on low-carb days.

Tim­ing • It’s best to ex­er­cise in the morn­ing while your body is in a fasted state. • If that’s a tall or­der then ex­er­cise at least three hours af­ter a meal. How­ever, If ex­er­cis­ing fasted doesn’t work for you then don’t do it.

Lift heavy weights Lift­ing heavy weights in­creases your mus­cle mass and re­shapes your body. It is also im­por­tant for keep­ing a high func­tion­ing metabolism and for a toned physique. It is al­most im­pos­si­ble to re­shape your body with car­dio alone. For this rea­son you should in­cor­po­rate heavy weight train­ing, which gets all the mus­cles in­volved, into your ex­er­cise rou­tine.

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