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nutriguard.COM the leanness program
Aerobic Exercise CONTINUED
- An alterative evening exercise approach – for those who want to maximize their rate of fat loss – is to skip dinner or nighttime snacking altogether. That way, your “mini-fast” will stretch from lunchtime to breakfast the next morning.
- You can drink plenty of non-caloric fluids during your mini-fasts; this will keep you hydrated for successful exercise, while also aiding hunger control.
- You will be surprised by how well you feel during these mini-fasts. When you exercise in line with this strategy, along with hepatothermic supplementation as described below, you will be in vigorous fat-burning metabolism for about 12 hours per day. This accelerated fat metabolism will enable you to feel energetic and hunger-free during your mini-fasts. Think of it this way: you aren’t starving yourself - by burning stored fat, you are finally “eating” food calories that you ingested weeks or months ago.
- You can be flexible in your choice of time for exercise. For example, if you prefer to exercise in the evening during weekdays, but would prefer to go out to dinner and evening entertainment on the weekend, you can switch your weekend exercise to mid-day. Or if you ordinarily exercise at noon, but one day you wish to attend a luncheon, you can use the morning exercise option that day.
- For your exercise, do a moderate intensity workout (50-60% VO2 max), preferably one in which you support your own weight (i.e. brisk walking, jog-walking, stair-climbing, elliptical gliders); if knee problems make this difficult, use a stationary bike. If you are exercising at the right moderate intensity, you should be able to carry on a normal conversation at the same time; high intensity exercise burns primarily stored carbohydrate rather than fat.
- Interspersingbrief episodes of high-intensity work into your regimen – interval training – may improve your longterm results by enhancing the capacity of your muscles to burn fat.
- After you’ve had a chance to improve your muscle tone and cardiovascular fitness, gradually increase the length of your exercise to at least 40 minutes per session. However, if you are very out of shape, it is prudent to start with a short duration that is comfortable for you, and then gradually increase it as your body adapts to exercise. Don’t overdo it and injure or severely exhaust yourself – the point is to establish a regimen that you can maintain on a regular basis.
- Try to work out at least five times weekly. (Once you reach your target weight, you may be able to reduce your exercise frequency a bit, but don’t exercise less than three times a week.) On your non-exercise days, eat whenever you desire – but try to follow the food guidelines outlined below.
- Prolonged moderate-intensity exercise suppresses insulin, boosts glucagon, mobilizes fat, and thus is ideal for fat burning; increased capacity for fat burning will persist for several hours after exercise if you don’t raise insulin by ingesting carbohydrate during this time. If you wish, you are permitted to eat a small amount of a lean, carbohydrate-free flesh food (i.e. skinless chicken breast, broiled fish) during the mini-fast; this will not impair fat burning, may aid appetite control, and will promote retention of lean mass.
2. Proper food choices: low fat / low glycemic index
- Food choices in NLP are intended to keep daily insulin secretion relatively low and support glucagon production (aiding fat burning), while minimizing fat intake.
- Avoid fatty foods - fat should be no more than 15% of daily calories. No fatty meats, dairy products, or egg yolks. Minimize the use of oils in cooking, scan the labels of convenience foods for fat content, and be very sparing in your consumption of avocados and olives.
