With regards to diet, here are a couple of things to consider with regards to getting your metabolism to work for you, not against you.
To begin with, your diet needs to keep your blood sugar stable, so your metabolism can burn fats the 23 hours of the day, you are not exercising. If your blood sugar races up and down, because you skip meals or ate the wrong foods – you’ll burn more calories from carbohydrates and proteins (lean muscle) instead of fats! Click to Test your Metabolism
Secondly, is your tummy constantly irritated and inflamed? If so, how do you expect to nourish and strengthen your body, especially if you are eating more protein? Click to Test your Digestion
All those digestive problems are interfering with your ability to absorb and utilize all the nutrients in your meal. Not only that, all that irritation and inflammation in your GUT is Dis-Stressing your body and triggering your adrenal glands to pump out cortisol.
Cortisol is one of your primary stress hormones and the more of it you have racing through your body. The more your metabolism shifts from burning fats to burning carbs and lean muscle.
Exercise is a Form of Stress
Exercise is a must if you want to add lean muscle. This is when you want to pump-up your testosterone (TT) and growth hormones (GH) levels, so you can build muscle and burn fat.
Exercise is a form of stress! Can your body handle the additional stress? Whether it’s emotional or physical stress – your body can only handle so much stress before it reaches That Point. When you hit That Point, you no longer feel or enjoy the benefits of exercise and hit a plateau or sticking point. So, be aware!
The next concern is about burning the wrong fuel, and how that keeps us from adding shape and tone to our body. This is a common mistake that triggers your metabolism to burn proteins (lean muscle), instead of carbohydrates and fats for energy. Your metabolism has ONLY 3 fuel sources for the production of energy, which are carbohydrates, proteins and/or fats!
The intensity of your workout and the availability of glucose (carbohydrates) is what determines if you are burning lean muscle or fats when you workout. A moderately intense workout physiologically doesn’t allow your metabolism to burn fats for energy. So, if you don’t have enough carbs for quick energy, in your body – what do you think your body will burn for fuel? Lean Muscle! Can you say cellulite?
Aerobic exercise is low intensity and stress reducing, when done correctly. It is also something we should all be doing, because it helps us burn fats. Unfortunately, too many people are performing their aerobic exercise at 80-85% of their maximum heart rate, which is above their level of aerobic conditioning. What that means is they are walking, jogging, biking, swimming, dancing, hiking, too fast for their current level of fitness.
Only well-conditioned, elite marathoners and triathletes can train at 80% of their maximum heart rate and Still be aerobic. So, unless you are that elite endurance athlete, keep your aerobic pace at 60-70% of your max heart rate so you can burn fats and NOT over-stress your body.
Anaerobic exercise is stress producing and triggers the greatest spike in testosterone and growth hormones. Typical anaerobic exercise such as weight training, High Intensity Interval Training (HIIT), Circuit training, Sprinting, etcetera are moderate to high intensity. This means you need quick energy available, otherwise you will burn lean muscle (protein) for energy.
The question is do you have enough glucose (carbs) stored in your body to get you through your entire workout? Don’t make the mistake of only have enough quick energy (fuel) for the first half of your workout and force your body to burn proteins (lean muscle) to get you through the other half of your workout.
Eating Right and Training Smart will help you get the most out of your time, energy and efforts. More importantly it will help you from Un-knowingly, Over-Stressing your body. Stress is cumulative and can wear you out. Don’t forget, stress is that other piece of the puzzle, that needs to be examined too.