By: Eric Serrano MD and Scott H. Mendelson
14. Drink .6 x your body weight in pounds to determine the number of ounces you need per day.
Cold water forces the body to expend energy to heat it up to body temp. Consider water to be an essential nutrient. You must drink water with and between meals to optimize performance especially during times of increases physical activity and heat. Do not wait until you are thirsty, be pro active. Even a 2 % decrease in bodily water content can trigger many health problems. This is perhaps the easiest thing people can do to improve their well being.
In addition to all of the health benefits, water will keep muscles full and prepared for action. Diet beverages etc. are not a substitute for water. Coffee in general is fine, but use regular milk or real cream instead of sugar and the like. Remember that coffee will dehydrate you to a degree so you must drink ample water to replace what is lost.
15. Never Use Breakfast as a Cheat Meal
We do advocate periodic cheat meals at strategic times, but never for the first meal of the day. Research proves that breakfast is the most important meal of the day when it comes to setting the pace for blood sugar and insulin levels for the next 24 to 48 hours. We want clients to satisfy cravings, but at the same time to minimize the damage and prevent body fat accumulation.
Take Alpha Omega M3 before and after any cheat meal and you can keep fat storing hormones in check which will minimize body fat accumulation.
The Alpha Omega M3 is not only a great investment in lowering body fat levels quickly, but also keeping them low long term by creating several powerful barriers to body fat accumulation even when the diet is less than perfect. Satisfying fat cells with the proprietary blend of raw materials makes it more difficult for “garbage” to penetrate the cell to increase body fat even with the diet is less than perfect.
Insulin is the body’s most potent fat storage hormone so optimizing these levels via improved insulin sensitivity is crucial for avoiding body fat accumulation while forcing more raw materials into muscles to assist with the recovery process.
It seems like 75% of the people come into to my office, and 90% of women and want to lower body fat %, cannot diet effectively forever and at times the best long term solution for reviving metabolism is to put on some good old fashion muscle! Remember that a long term diet especially with low caloric intake will actually teach the body to store fat to preserve survival. If you have been dieting for an extended period of time with poor results, a sluggish metabolism may be to blame! Fixing a sluggish fat burning system is one our specialties achieved with infinity fitness consultations by Scott H. Mendelson.
No ladies you are not going to pack on 20 lbs. of muscle overnight, that is not going to happen without the right genetics and efforts to do specifically that, however some gains in muscle, say even 5 lbs. can help you burn many more calories 24×7 while improving your hormonal landscape as well. Remember more muscle also helps with long term bone health and every day function.
17. Change Your Nutrition Plan at Least Every 3 Months to prevent metabolic staleness
Do you follow the same training program forever? Well if you do it is a mistake, the body adapts very quickly too many stimuli including those created through your nutrition plan. The priorities of your nutrition plan should change often and so should your macronutrient %s. This will also help to dictate the change of some food sources which is highly beneficial, this gets into some more complicated topics, but check with Scott@infinityfitness.com for more details.
The goal is to break the cycle of the body using just protein or even carbs for fuel by macronutrient cycling; we want the body to be over loaded with dietary fat for a period of time so the system can efficiently use fat as fuel. When you will return to a lower dietary fat intake, yet the body will still know how to utilize the stored fat on your backside as fuel instead of your hard earned muscle.
18. Macronutrient Cycling For Rapid Fat Loss
Macronutrient cycling is an advanced nutrition protocol designed to prevent metabolic staleness, increase fat burning/muscle building enzymes and optimize the hormonal environment developed by Eric Serrano MD.
Implementing carb and dietary fat loading at certain points during the week supports rapid improvements in body comp.
19. Amino Load with 100% MR and Muscle Synthesis Between Meals
Amino Loading with 100% MR and Muscle Synthesis Powder provide the specific fuel the body seeks for optimal mental and physical function between meals. Why does Amino loading fool the body into burning body fat? The specific ingredients, ratios and proprietary technology found with 100% MR and Muscle Synthesis provides high impact nutrition with only a few calories signaling the body to believe massive amounts of food have been consumed. Metabolism is revamped through the roof to handle the incoming nutrients, but there is no food to digest, leaving stored body fat as the only source available to burn.
20. Lower your Stress Levels
I know easier said than done, but it is a key factor of the fat loss equation. Stress will ruin your insulin sensitivity causing the body to over secrete the fat storage hormone insulin. Furthermore high cortisol levels elevated due to stress also activate fat storage receptors, for men in the mid section and women have a harder time with the hips/buttocks area.
We are well equipped to deal with short term stress such as being chased by a wild animal, but the long term stressors from over due bills, relationship issues, sick relatives etc. are what really take a toll. Signs that you are overstressed include excessive body fat levels, consistent fatigue, irritability and lack of motivation. Overtraining syndrome has similar symptoms as high stress levels are one of the key factors involved with reducing your capacity to recover from training.
Those who are highly stressed should consider Fat Reduce FBO5, Alpha Omega M3, 100% MR and Muscle Synthesis to combat some of the negative effects created by this problem.
21. Get The Proper RestA lack of sleep or poor quality sleep makes your hormones turn in the wrong direction. Countless studies show that a few nights of poor sleep can negatively alter your insulin sensitivity. In our experience those with inadequate or poor sleep quality consume more sugar for a variety of reasons.
A good nights rest is a key to successful days fueling optimal physical and mental energy to accomplish the tasks at hand. Optimizing your natural anabolic hormone levels is an important part of the recovery process as it relates to weight training especially. Waking up feeling less than well rested? This is a strong indication that you are lacking in the rest department!
Lack of sleep is a common cause of overtraining. While some people have trouble going to sleep many more experience difficulty staying in a deep level of sleep. Waking up feeling tired is a sign that the quality of sleep is poor. High stress levels are a common reason behind some sleep difficulties; try the Fat Reduce FBO5 Night time Formula which was engineered to lower stress levels before sleep.
In conclusion- Knowledge is not power, only knowledge properly applied is powerful. Work hard and smart utilizing a customized plan appropriate for your needs; Fat loss is rarely a one size fits all matter which is why you should contact Scott@infinityfitness.com to discuss your individual needs.
The three most common traits that we see amongst those who are most successful are a sense of urgency to reach a set of goals, the ability to get right back on track when life knocks you off course and finally the ability to consistently execute a well designed routine with no room for excuses. See you at the beach!