26
Nov
What ever your goals are, whether you want to build muscle, burn fat or run marathons good nutrition is essential.
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20
Oct
Many people think that if they want to lose weight and body fat they just need to cut the amount of fat the consume. This probably won’t work getting some fat in your diet is important.
Fat helps to build muscle, control cholesterol, it helps your body absorb vitamins and much more. Some fats like Omega-3 are very good for you and you should consider taking supplements for these.
Here are 2 other types of fat that are good for you, they help lower LDL Cholesterol thats the bad kind and increase HDL Cholesterol thats the good kind. The also help lower triglycerides, a wikipedia explanation of triglycerides can be found here.
What are these fat you should look for?
Monounsaturated Fat
Monounsaturated fat can be found in avocados, peanut butter,olives and olive oil. It not only helps lower LDL Cholesterol and increase HDL Cholesterol, it also boosts your Vitamin E Levels and has been proven to help you lose body fat.
Omega-6
Omega-6 is found in vegetable oil, meat, dairy products and eggs. Your body cannot produce omega-6 but it is available in almost everything you eat. It also lowers LDL cholesterol, increases HDL cholesterol and triglycerides.
Consuming too much omega-6 and not enough omega-3 can lead to health problems.
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8
Oct
Omega-3 is Polyunsaturated Fat, your body cannot make omega-3 from other fats you need to consume it in your diet.
Back in the days when cows and other livestock ate grass it was plentiful in the human diet, these days however most livestock is fed on grain and not a good source of omega-3 .
Deficiency of Omega-3
Omega-3 Deficiency can be hard to detect, symptoms of Omega-3 deficiency include dry itchy skin, brittle hair, fatigue, lack of physical energy and joint pain.
How Omega-3 helps fat loss
Studies have shown that fish oil supplements change the way your body metabolises fat and carbohydrates. In a 1997 study participants took 6 grams of fish oil supplements a day, these participants burned more fat and stored more carbohydrate.
Sources of Omega-3
Dietry sources of Omega-3 include fish such as salmon, mackerel and tuna, pumpkin seeds, walnuts, flaxseeds and flaxseed oil.
Heres 4 very effective weight loss tips, follow these simple tips and you will lose your body fat.
1. Get some exercise
Exercising regularly offers a loads of health benefits these include fat and weight loss, exercise aids weight loss by speeding up your bodies metabolic rate, meaning you burn more calories not only during exercise but for a long time after.Exercise in the morning and you will be burning calories all day.
Exercise also helps tone your body and make you look a lot better, Try circuit training for fat loss or if your more advanced Supersets
2. Don’t cut the fat out completely out of your diet
Don’t stop eating fat totally, you need to eat fat. Fat plays a vital role in your body. Fat is required by your bodies vital organs and for the absorbtion of vitamins.
Trying to remove fat completely from your diet will not be healthy and it will not help you lose fat, it will make your body hoard the fat it does get. Some fats are good for you and can actually help you lose fat, like below.
3. Increase your EFA intake
Essential Fatty Acids are unsaturated fats that can not be constructed by your body, they need to be obtained via your diet. Dietary deficiency of EFAs can cause major health problems like cardiovascular diseases, diabetes and cancer.
4. Cut down your Alcohol consumption
Alcohol contains a lot of empty calories it also reduces your bodies ability to burn fat, alcohol makes you want to eat junk food and it will also decrease your testosterone levels. If you want to build muscle testosterone is a very important hormone, its why women can’t get big unless they take supplements. Heres more information on how alcohol makes you fat
If your trying to lose weight you’ve probably already read or been told you need to cut calories, eat more often, cut down on carbs, eat more protein and of course exercise.
But how can you do all this?
As we’ve said before high protein diets have been proven to help weight loss.
Protein is what builds muscle and helps maintain it when your dieting, many foods are a good source of protein especially meat, if your a vegetarian your main protein source would probably be nuts.
The problem with these protein rich foods is they also contain a lot of fat and carbs, it’s also very difficult to know the exact amount of calories you are consuming in your six meals a day.
A protein drink can help you get the right amount nutrition and protein when you need it, if your out and about you could also try a protein bar.
