2 Secrets for Staying Lean

 

Another...

                           Energy Bulletin


 I am going to let you guys in on 2 of my trade secrets for staying
fit and keeping lean.

As most of you would know by now, I believe nutrition to be one of
the most important factors in achieving both good health and of
course achieving those all important aesthetics.

So my first fitness tip is of course a nutritional one.

I've mentioned in previous Energy Bulletins the importance of what
you eat, now I'd like to share a little secret about the best times
to eat.

Secret Number One- Whenever possible, try to train on a near empty
stomach.

I know, I know. This tends to go against a lot of what you've been
told in the past but hear me out here.

Whenever you're training you need to find a balance point as to how
much blood sugar(glycogen) you have in your system. The idea is to
have as little glycogen (sugar) in your blood as possible so that
your body isn't looking to use that as a fuel source over your
stored body fat.

Too little blood sugar however will cause a hypoglycemic state which
is basically where you're body will start stealing sugar from your
brain to feed your working muscles. Common symptoms of being
hypoglycemic is that you'll feel bloody awful(nausea, etc).

Here is a basic rule of thumb when trying to figure out how big a
gap you should leave between eating and training for maximum fat
burning results.

Heavy weight lifting- 1.5-2 hrs
Lighter lifting (includes smaller muscle groups) 2-2.5 hrs
Short duration but high intensity training 1.5-2 hrs
Endurance training (over an hour at lower intensity) 3 hrs
.
Keep in mind we are all individuals and everyone will be slightly
different but with time and a rough starting point you should be
able to find what works best for you.

Training Secret Number 2- Train in the morning or as early as
possible.

If you remember nothing else remember this. YOU DO NOT BURN FAT
WHILE EXERCISING!!!

Strange but true kids. What we do is set our metabolic rate during
exercise which basically sets the fat burning dial for the rest of
the day. This means that if you train in the morning, your metabolic
rate will be dialed up for a lot longer, thus burning far more
calories than if you were to train in the afternoon or evening.

The only exception to this rule is for those athletes that train at
a low intensity for a couple of hours at a time. Some cyclist and
runners would fall into this category.


So there you have in crew. Time your nutrition in accordance with
your training schedule and get that workout done as early in the
day as possible.

For those worriers among you, (and I know there is a few) don't
stress if your sessions are later in the day or you can't time your
nutrition perfectly with your workouts. The most important thing
is to train when you can and eat well balanced small meals
frequently.


To assist you with your results we are now offering 6:30 am classes
at Edwardstown on Tuesdays, Wednesdays and Thursdays.

Duncan