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Here are 10 Unusual Tips to Burn Fat Faster by Chad Howse of Powerhouse Metabolism

1. Drink water when you wake up.

Our metabolisms are one of our most important friends in our mission to fight fat. By drinking 2 big glasses of cold water upon rising, we’re getting the calorie burning process started without actually consuming any calories. We’re also rehydrating our bodies after a 6-8 hour span with full body function that uses a lot of water, but has no hydration.

2. Fat cells are more receptive during the morning.

High carb breakfasts can be great for giving us energy and a solid start to a day. They’re also great for adding fat around the mid-section. It’s a relatively recent finding in the health & fitness world, but our fat cells have been shown to be at their most active in the morning, especially to carbs.

Our fat cells absorb carbs and store them as fat for future us due to the spike in insulin (a hormone that effects the way we absorb and process calories).

3. Shorter, more intense workouts have a longer lasting effect.

I’ve talked about it with regards to building muscle, but with fat loss we desperately want to hold on to and build muscle as well. So by keeping our workouts to around the 45-minute mark, but making them insanely intense, we aren’t going to be releasing cortisol (muscle-burning hormone). A hormone that is released at around the 60-minute mark of an intense workout. But we’re also going to boost our metabolism for up to 24 hours after our workout has finished.

4. Eating fat won’t make you fat.

High fat, low carb diets are actually great for fat loss. As long as that fat isn’t trans fats. High fat content in the form of saturated and monounsaturated fats keep our insulin levels low, but they also give our bodies something to burn.

If we have a high protein, lower carb, and low fat diet, our bodies will need something to use as energy. Our bodies end up converting muscle into sugar to be used as fuel so we can function normally. Muscle being burned for fuel is the last thing we want when we’re building our ideal bodies.

So don’t look at these fats as the enemy. But also don’t go out and pair them with a trans fat or a lot of carbs. The resulting spike in insulin (an absorption hormone) will result in these fats being stored and not burned. I don’t think there’s only one way to eat. High fat, high protein diets are great, as are well-balanced diets.

5. Build muscle to burn fat.

The more muscle we have, the higher our metabolisms are going to be. That’s why you see these massive strong men eating crappy foods, yet still remaining relatively lean. This doesn’t mean that you have to get huge. But even if your focus is to get lean, your workouts should still focus on muscle-building. Your diet should focus on losing fat while building and maintaining muscle.

6. Sprints are better for fat loss than long runs.

Long runs burn muscle. I go for long runs, so I’m not saying don’t do them. They’re great for your lungs and cardiovascular system. But so are sprints.

Sprints result in growth hormone being released which helps build muscle and burn fat. They also spike our heart rates to very high levels. It’s been shown that as our heart rates come back down to our resting heart rate, we burn a ton of fat.

Incorporate sprints into your training and see how you feel. You’ll be pleasantly surprised. Trust me.

7. Testosterone helps burn fat.

Guys, having higher testosterone levels helps us burn more fat. Here are a couple strategies that’ll help you get and maintain high levels of this powerful hormone:

  • 3 Brazil nuts + 3,000 IU of D3 + 1-2 hard build eggs before bed.
  • Cold shower upon rising and before bed (also helps with sleep).
  • Heavy lower body lifts like squats and deadlifts.
  • Naps are great for releasing growth hormone – another very powerful hormone.

8. 2 cups of coffee before a workout speeds up the lipid-burning process.

Having 2 cups of coffee before a workout has been shown to get our lipids into our bloodstream where they are more easily used for fuel. Thus, coffee before a workout helps us burn more fat.

9. Eating ice cream will help you lose fat.

If you go on a very low carb/low calorie diet, having ice-cream once a week is actually a good thing as it will give your leptin levels a boost.

Leptin is a hormone that we need in our mission to burn fat. Low calorie and low carb diets (with high fats) are awesome for fat loss, but they need a boost. More specifically a sugar boost. So ice-cream once a week on a fat loss diet can be a very helpful thing.

10. Add cinnamon to everything.

Cinnamon inhibits the formation of visceral fat – which is the fat between organs. But it also breaks down belly fat. It does so by changing the way we process sugars. Instead of storing them for future use (as fat), cinnamon helps us use them as fuel.

If you want to burn fat, add cinnamon whenever you can. I add it to my coffee and my oatmeal.

A lot of people tend to forget or overlook the calories, sugar and unhealthy fats in common, everyday condiments. This is a huge mistake, because they really add up and can completely sabotage an otherwise excellent diet. Don’t just assume that if you don’t have to chew it, it doesn’t count.

Sweet condiments like ketchup, steak sauce, sweet and sour sauce, cocktail sauce and others can be loaded with way too much sugar, which can wreak havoc on your insulin levels. Fatty condiments like mayonnaise, cheese sauce, parmesan cheese and bleu cheese dressing are loaded with unhealthy fats and pack a huge number of calories into just a spoonful of food.

Here are what I consider 4 of the worst condiments to eat when you’re trying to lose fat, and some excellent things to try instead.

  1. Mayonnaise

Mayo is not your friend. Two tablespoons (about a sandwich worth) has 200 calories and every one of them is fat. It’s not even good fat; it’s generally made from soybean oil. If you’re making a sandwich or some chicken salad, try using spicy brown or Dijon mustard instead. Two teaspoons have 10 calories, no fat and only 2g of carbs.

  1. Creamy Salad Dressings

Dressings like bleu cheese, creamy Italian or ranch are loaded with soybean oil as well, not one of the fats you’re going for in your diet. The recommended serving of 2 teaspoons has 220 calories and 200 of them are fat. But have you measured out two teaspoons of dressing? They won’t go far on a nice salad. On the other hand, there are about a hundred different vinaigrettes you can make in 30 seconds using olive oil and either regular or balsamic vinegar for the same calories, but with healthy fat from the olive oil. You also won’t get the 300=mg of sodium that’s in most creamy dressings.

  1. Sour cream

There’s not much you can say about sour cream that’s good. Again, it’s loaded with fat and not very healthy fat, either. Plain Greek yogurt is a wonderful substitute for sour cream in sauces or soups, on a potato or in your favorite dip. I promise that you won’t believe how well protein-packed yogurt works in the place of sour cream.

  1. Jelly and jam

Commercial jellies and jams are loaded with sugar and don’t usually have much fruit in them. The sugar-free versions are sweetened with unhealthy artificial sweeteners. Try getting “no sugar added” (not the same as sugar-free) spreadable fruit, or make your own in the blender in about ten seconds. Just throw a few berries and just a touch of honey in, blend for a few seconds and spread it right on your toast.

Fat loss requires some sacrifices. But why should you sacrifice so much of your calorie, carb or fat allowance on a few condiments? Learn to sub things that are better for you so that you can save those calories for things that really matter and you’ll be much better off!

By Kyle Leon

 

Did you know your body has 7 KEY fat burning hormones? How many can you name? (Don’t scroll!) Are you confident in how to active each one, immediately?
It’s true. Your body has 7 crucial hormones that dramatically affect the speed at which it burns away your stored fat. What’s more many of these hormones are dependent on one another. Not controlling these hormones result in fat loss failure!

It is easy to see why so many of us give up trying to get shredded, after all it probably seems way too complicated to navigate 7 hormones effectively for fat burning.
That’s why, in the next few paragraphs, I am going to tell you exactly what these 7 hormones are and how you can easily take control of them today, to ensure fat burning success and get that ripped body you want!
Have You Activated Your 7 Fat Burning Hormones? By Vince Del Monte
#1 – Insulin
Insulin is secreted by the pancreas and is released whenever we eat any food that contains sugar, basically any carbohydrate!
When it comes to building muscle, Insulin is key post-workout. This ‘anabolic’muscle-building hormone can trigger nutrient delivery to muscles. But, once the muscles are full, that sugar is shuttled directly to fat to be stored! What’s more this process immediately halts fat burning!
The key takeaway here – be sure to always eat your carbohydrates with a source of protein, which will control insulin release, and keep you lean and muscular!
#2 – Glucagon
The pancreas also secretes this peptide hormone, in an effort to raise blood sugar levels. Which means, it acts directly opposite to Insulin. While Insulin stores carbohydrates and fat, Glucagon breaks down stored body fat and fuels fat burning.
Eating too many carbohydrates will cause this hormone to stop converting stored fat into energy.
If you want to maximize Glucagon release, it is as easy as following a high protein, low carbohydrate diet.
#3 – Adiponectin
Adiponectin is another important hormone that is produced by our body fat. It can crank up your muscle’s ability to use carbohydrates for energy, boost your metabolic rate, and increase the rate by which your body breaks down fat. It also has an appetite suppressing effect!
If your lean mass levels are too low, your adiponectin will also be low. To maximize Adiponectin, you simply need to lift more.
Shift your body composition to more muscle mass, and less body fat, and you can start to regulate this fat-burning hormone!
#4 – Leptin
Leptin is made by our fat cells and signals to the brain when we are full. The more fat you have, the more Leptin will be released, which sounds great. But, the problem is too much body fat leads to too much Leptin!
This can cause the brain to become numb to Leptin’s signal, causing Leptin resistance! The result, you can’t stop eating and your metabolism grinds to a halt!
The simplest remedy to boost Leptin is to jack up your metabolism, start following a regular diet plan, and be sure to throw in the occasional cheat meal.
#5 – Ghrelin
Ghrelin, which is made and released in the stomach, can be considered the opposite hormone to Leptin. When the stomach is empty, it signals to the brain that you are hungry.
If you want to lose weight you want less Ghrelin so you don’t get hungry. If you want to gain muscle weight, then you want more Ghrelin.
The challenge is, when you are on a diet, this hunger hormone doesn’t go away, and even after dieting for months, this hormone can stay elevated!
Your body actually never adapts to eating less and constantly sends the ‘I’m hungry’signal, which can make maintaining weight loss very hard!
If you want to control this hormone, go train! An intense exercise session can decrease Ghrelin levels.
#6 – Cortisol
Cortisol is a catabolic, muscle-wasting hormone produced by the adrenal glands whenever we encounter stress. Whether it is from life, or massive amounts of training, chronic high levels of cortisol result in higher than normal insulin levels, muscle loss and ugly body fat gain!
Cortisol can also deplete the level of the neurotransmitter serotonin, which can have a direct impact on sleep, recovery and your appetite!
If you want to control this hormone, be sure to get your 8 hours of sleep every night, and don’t sweat the small stuff.
#7 – Norepinephrine
I saved the best for last – by far the most important hormone when it comes to fat burning is Norepinephrine! It is the key regulator of fat metabolism and when released from the brain directly switches on fat cells, cranking up fat breakdown at an amplified rate.
The most effective way to induce Norepinephrine release is to get the adrenaline pumping. Hit the bag, do a circuit workout or jump on your closest treadmill and go for an all out sprint!

Controlling Norepinephrine release will not only give you the best bang for your buck, it will give you the fastest results. And you don’t necessarily have to perform extreme

 

Vince Del Monte

Honors Kinesiology Degree P.I.C.P. Level 1 & 2 Certified

Precision Nutrition Certified

WBFF Pro Fitness Model

 

Ingredients:
• 6oz of diced Chicken Breasts
• 2 Tbsp of Perfect Spaghetti Sauce (see Salads, Soups and Sides section) or any healthy commercial spaghetti sauce. The Perfect Spaghetti Sauce can be found on page 152 of Anabolic Cooking.
• 1/3 cup of low-fat Mozzarella
• 1 Whole Wheat Pita Bread
• 1/4 cup sliced Mushrooms
• 1/4 cup diced Green Pepper
• 1/4 cup diced Red Pepper
• 1/4 cup chopped onions
• Salt and Pepper
Directions:
1. Cook chicken separately.
2. Spread Spaghetti Sauce on one side of the Pita Bread
3. Top with chicken and veggies
4. Sprinkle with mozzarella cheese, salt and pepper
5. Bake in Oven at 375 Degrees F. for 15 minutes or until pita bread is crusty.
***Cool Tip from the Muscle Cook: when the Pizza is nearly done, turn it to broil and watch carefully as the cheese turns to a golden brown just like the real thing.
Nutritional Facts (Per Serving)
• Calories: 410
• Protein: 44g
• Carbohydrates: 36g
• Fat: 10g

Want to know which pastas you can enjoy guilt free. Click Here to find out which ones!!!

Having trouble in selecting the proper nutrition for your diet.. Well look no more here are some great tips by the “Kitchen Queen” Karine Losier, Women Nutrition.. click here to learn more!!!

Here is a great article that I receved from Critical Bench regarding to Carbs..

First of all, carbs are not necessarily the enemy. They can actually
be your best fat burning friends – IF you use them strategically.

And, if you really want to control fat loss once and for all, it’s
crucial for you to understand the pros and cons of carb intake.

Trust me, it can be a love-hate relationship.

The Pros of Carbs

1.    Carbs are muscle sparing. In other words, they preserve and
prevent the breakdown of lean calorie burning muscle tissue.

2.    They provide energy to the brain and the body.

3.    They help spark our metabolism and keep it elevated to
prevent metabolic slowdown and keep hormones in check.

4.    They stimulate insulin, which leads to a very anabolic/muscle
building environment (this is kind of a catch 22 as you’ll read in
a second).

The Cons of Carbs

1.    Carbs spike insulin levels and elevate blood sugar. It’s almost
impossible to burn body fat in the presence of high insulin levels.
(hence – the catch 22 above)

2.    Consuming too many carbs over lengthy periods of time can
lead to a lot of fat spillover (see chart below), which leads to excess
fat storage. Think obesity, heart disease, diabetes, etc.

3.    Carbs (especially processed carbs) are the most abused nutrient
from both a health and fat loss perspective.

4.    Excess carb intake creates a lot of water retention, which leads
to a soft look so it makes you look and feel bloated.

5.    Processed carbs hide nasty fillers and chemicals that can potentially
lead to severe health challenges. We call these obesity additives.

Additionally, processed carbs like grains contain “anti-nutrients” and
gluten that can block fat-loss and potentially cause various types of
autoimmune diseases.

Now you can see why people think you can just cut out carbs to lose
weight. But there’s obviously a lot more to it because we need carbs to
stay healthy and keep our metabolism happy and burning fat.

Additionally, low carb diets only work for 4 to 7 days at a time before
your thyroid and leptin levels react negatively to slow metabolic rate
and suppress fat burning hormones.

Now you can see the crux of carb intake. It can be a double-edged sword.

That’s why you gotta get “sneaky” and cycle your carb intake to maximize
both your health and long term fat-loss.

Inside this video, my buddy Shaun shows exactly how to eat LOTS of
carbs and NEVER store them as fat with a method he’s coined as food
macro-patterning:

 

 

Keep training hard,

 

Mike Westerdal

 

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