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| Amer Kamra |
First of all get the word diet out of your head, forget the diet and just learn to eat healthy. What is wrong with a diet? A lot, well first of all a "diet" is something temporary which means you have an intent of coming off it, and we know what that means, when you come off the diet, the fat comes right back on.
Learn to just really eat healthy and not starve yourself. Starving yourself and overkilling the cardio will result inmetabolic damage, which we will get into in a different blog. In a nutshell, when you damage your metabolism you essentially
slow it down or shut it down. This means that your BMR, your caloric output while resting is lowered. If you naturally burn 1500 calories throughout the day while sedentary, that may lower requiring you to do more work and diet harder to get the same results. The problem with this is that you will always be playing cat and mouse until eventually you are left with eating 800 calories a day, doing 2-3 hours of cardio a day and a weight training workout and still the fat is not coming off. This is a clear indication of metabolic damage.
However, lets focus on the positive and how we can increase the metabolism, as now you understand what not to do.
Tip # 1
Don't get caught up in the traditional bodybuilding workouts. If your goal is to get lean and ripped, you do not need to train like a bodybuilder. Perform metabolic conditioning workouts. HIIT, and circuits are perfect for this, as hey push your body forcing your body to burn more calories throughout the day, not just in the gym. You should still do strength training workouts such a as bodybuilder as the more muscle you have on your body the more calories you will burn on a daily basis, this is why its important to not only do cardio. Having said that, do not base your whole regimen around that, mix it up and think outside the box.
Tip # 2
Eat a well balanced diet. We recommend carbohydrate cycling, this means gradually tapering carbs or doing 3:1 low-high carb ratio. Never go more then several days on a low carbohydrate diet, and the good news is that if you train with intensity and start to add in the metabolic circuits into your program your body will actually allow you to consume more carbs and still lose weight. If you find that your calories are already fairly low and you are still not dropping any weight, it may be time to have a high carb day or even increase your carbs all together. Ensure that your diet is well balanced and that you have a nutrient dense meal plan. This means lots of micronutrients as well as a good balance of macronutrients.
Tip # 3
Always ensure you are getting adequate sleep. Lack of sleep could slow down your metabolism as well fatiguing your adrenal glands. Ensure you are getting a minimum of 7 hours of sleep per day
Tip # 4
Hydrate your body adequately. People often underestimate the benefits of drinking enough but not too much water. If you drink enough water, you will burn more calories and your body will be able to focus on burning fat rather then trying to cleanse the body of toxins. This is why it's also important to consume healthier foods.
Tip# 5
Consume herbs and spices. Dressing your foods with herbs and species will acts as a natural thermogenic on the body and even regulates the bodies blood sugar levels. This means that by simply adding some spices you can raise your body's temperature, burning more calories.
Recommended Spices
Cinnamon
Ginger
Cayenne Pepper
Mustard
Follow those 5 simple tips to a leaner and healthier body, naturally. That is the key, to get your body in a state where it wants to burn calories and fat, and where it wants to stay lean, not the opposite.
Calculate your BMR. This is the amount of calories your body expends at rest.
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
Metric BMR Formula
Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )
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