I know this upsets the vegans because they have to work much harder at this. Just recently on Facebook this dude went on an all vegan diet and looks lean but his muscle density is very low. The caption was, “No expensive supplements needed!” Unfortunately, your protein intake has to come from suplements if you’re unable to eat the amonts of protein need to create muscle density, because protein has many beneficial effects on fat density and burning. Yes, I said the leaner amount of muscle you have the more body fat you will burn. It will create a hardenss that you can not create by just eating veggies. First, when eating protein it will release the fat burn hormone glucagon which directly opposes the action of insulin and helps burn fat. Protein also is very slow to digest and requires work by the body to break it down. This increases the amount of calories and heat the body has to use.
Another beneficial effect of protein is it’s very satisfying and helps us stay full and maintain blood sugar levels to avoid drops in energy. Extra protein also helps build and maintain muscle which is the body’s most important metabolic tissue. The surest way to create cravings and feel deprive is to skimp on protein.
Did you know that certain fats will help you burn fat? Yes, fats have several advantages for helping burn fat! First, fat helps control hunger through the release of a hunger hormone called Cholecystokinin (CCK), yeah don’t ever ask me to pronounce that, but it’s related to the small intestine where fats and proteins are processed, but get this Kitties; the receptors that respond to CCK are not only found in the gut but also in the brain. In the brain CCK depresses hunger, so the more you have running around in you the less likely you will eat. This is why high carb low fat diets make you want to eat more. Omega-3’s from grass fed animals and wild caught fish actually can turn on fat burning genes by interacting with cell receptors call PPARS.
Decreasing your fat intake is good for heath benefits but not necessary for fat loss. Yes you heard me right, I basically said you can still lose weight on a high fat diet. You can, but I wouldn’t suggest it unless you want to have a stroke. The best approach is to eat fat in the form of fish, nuts, seeds, avocado, olive oil, and grass fed or wild animals. For more information on fats read my blog: “Fat Free is so 80’s.”
Check in tomorrow for rule number 4 of “The 10 Gay Rules for Eating to become lean.”
Did you know that sleep can be prime fat burning time or prime fat storing time? The best way to assure you will be burning and not storing fat at night is to get enough sleep. Sleep helps release human growth hormone, which is a powerful fat burning and muscle building hormone.
High blood sugar at night has been shown to decrease human growth hormone therefore, going to bed on an empty stomach or only consuming protein before bed is a good fat burning strategy. Many people eat sugar within a few hours of going to bed therefore shutting off their fat burning potential at night.
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Rule 1. Eat 4-6 small means per day
The fewer meals you eat, the less the body will want to burn fat. Yes, if you eat nothing you will lose weight, but you are fucking up your metabolism which in its essence are hormones! Think of it this way, If the body feels there is plenty of food around, it will not be stingy with its fat storage, but too many of the wrong foods and the body will want to store more fat. Let’s use fast food for an example: There are so many empty calories in that crap so the body saids, “You’re not fooling me, there has to be a fucken famine going on here, there isn’t anything in this that is nutritionally sound, so I’m going to store fat bitches!”
The idea is to increase the volume of food and NOT have food with little to no nutritional value. Also, if you are working out and reducing your food volume you’re more likely to fall off the wagon. People tend to think it’s because they are stressed that they want to eat more, but it’s just because your body thinks it’s starving and wants calories and doesn’t care if they are empty or not. It just wants them fast! Especially if your energy output from workouts is high. So eat higher amount of the right food regardless if you think the volume is too much food. Notice I never have breads or pastas in my list of foods to become leaner. In most cases the body will want more of these regardless of volume, whereas it will not do the same with vegetables, fats or proteins. The trick is to focus on foods that have high water, fiber and protein content.
The idea of “weight loss” was brilliant for its time, when fast food was making people fat and technology was making people less active across America. Weight loss and fat loss are two totally different issues. What we now have learned is that fat loss focuses on how food affects your hormones. You can starve yourself on a weight loss diet, the thing is your body is programmed to know what to do if a famine should happen, it will store fat to keep you alive. When you do decide to finally feast, you will have an expansion of those stored fat cells because they are still in famine mode, so they store extra fat in case you need it again, thus expanding your waistline. On a fat loss diet however, you can eat more food than you think you should. Did you get that? Go back and reread it just in case you missed it? We are so conditioned with an old mentality that fat loss should be painful, that we make it so by starving ourselves. However, the foods you eat must be nutritionally dense, calorically sparse by nature, and have plenty of protein and fiber.
Check in tomorrow for rule 2
Stretching seems to take up so much time but it really doesn’t. Making time for it improves blood flow, flexibility, muscle recovery and more! Stretching can prevent injury, improves sleep and your performance in all sports. Stretching is not a warm up, so avoid stretching if you have not warmed up. It is also very important that you know how to stretch without bouncing. A personal trainer can always show you the proper execution of timing of your stretches.
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Were you an athlete back in the day and now the battle of the belly is getting the better of you? Dude, I got news for you it may be low testosterone. It could be because you’re letting Dance Moms take away time from the gym, but I know my readers are motivated and focused so I’m going to suggest that you may have low T. It comes with maturity and happens to everyone. The online journal, Diabetes Care recently ran study results showing that 40 percent of obese participants (in the “hypogonadism in males” study) had testosterone readings lower than normal. The percentages was 50 percent in obese men with diabetes.
Ok, Mr Bear, or bodybuilding dude that is built like a WWE wrestler in their off season– I’m talking to you! Obesity in men can be categorized as 30 percent body fat, and for dudes it can also fall in the big muscle category. As body mass index rises testosterone levels decline. This is the first study to investigate the presence of low testosterone with obesity, and with diabetes, separately as well as together. However, studies worldwide have already verified the link between low T and diabetes. If you have type 2 diabetes, have your testosterone levels measured. It’s a good idea for anyone over 30 to have them check for low T and if you’re one of those dudes that supplement their own testosterone with Deca or other forms of sports enhancing helpers. You are still at risk for having Low T, because Deca is a testosterone mimicker and it doesn’t help to create your own testosterone. Also the new fad is HGH, but it simulates insulin receptors creating insulin resistance, increasing the odds to become diabetic, so don’t think you can eat anything you want while taking HGH or testosterone.
If you have type 2 diabetes, have your testosterone levels measured, advised the Endocrine Society. If you don’t have diabetes but are over 26 percent body fat, ask your doctor to screen you for low T. Possible complications of low testosterone for adult men aren’t pretty: brittle bones, loss of muscle, impotence and reduced libido.
There are great ways to raise you own leaves of HGH and Testosterone. Read” A Gay Man’s Secret Grocery List for HOT ABS,” ”Hormones Aren’t Only For Trannies” and do the “The Amazing Five.” It’s really that easy!
Chicken breasts, Ground bison, Omega 3 Eggs, Myoplex, Whey protein powder, Turkey breast, Ground lean turkey, White fish, Wild Alaskan salmon, Spinach, Broccoli, Asparagus, Bell peppers, Green Beans, Kale/collard greens/chard, Berries, Apples, Old- Fashioned oatmeal, Sweet potatoes, Brown rice, Raw almonds, Natural peanut butter or almond butter (limit to 2tbsp per serving), Wholefoods has it fresh but don’t leave it in your car all day like I did it or you’ll be reenacting that scene from “Bridges Maids” where poop falls out of you like pee. Salsa, Lots of water, use your lips as measure, if you always need chap stick more than 3x a day, you need more water, also your urine should be clear, and green tea. Chose your fats wisely read” Fat Free is so 80’s“ in my blog.
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The wheelbarrow had a great tool for fitness. Yes, the wheel to work your abs came off the front axel of a wheelbarrow. Using a barbell and a gym towel can also have the same effect! This exercise works the rectus abdominis from origin to insertion. This movement isn’t for someone just who is walking into the gym for the first time. This is an advanced move and takes body control. Perfect technique is essential for maximum results and injury prevention. If you feel back pain or have tight hamstrings you should only do this while kneeling. Advanced flexible trainees can be on the balls of their feet, but unless your Bruce Lee in his early days, please do a warm up first. Maintain either a pelvic tilt or neutral spine position throughout the exercise. Slide barbell while your hands are on the towels so it rotates smoothly forward, as far forward as you can while maintaining the correct pelvic position. Slide barbell back to starting point. Concentrate on form and feel your rectus abdominis burn.
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Let it be known, a gay said, “Abs are made in the kitchen!” You see; I just said it! That being said, Hanging leg raises with the magic ball will make your abs pop after you’ve leaned out. Start by hanging from a pull-up bar with legs fully extended. Have your workout partner put a rubber ball between your ankles or knees. In one smooth motion, bring knees up and try to touch them to your chest, holding for a second or two before returning to the fully extended position. The magic ball will make this movement far from ordinary, it forces your inner thighs to contract and your hip flexors to disengage. Any soft weightless ball will due. You can use hanging abs straps as well.
Check in tomorrow for another great tip!