SIX NUTRITIONAL AND TRAINING STRATEGIES FOR A LEAN BODY

Boost Calcium intake, along with calcium’s research-proven track record of helping to build strong, healthy bones, recent scientific findings show that adequate calcium intake is essential for optimal fat breakdown. Calcium helps activate “uncoupling proteins” that are responsible for allowing energy obtained from food to be expended as body heat rather than being stored as body fat. Our recommendation is 800mg to1000mg per day from calcium supplements, calcium enriched protein powders or MRP’s fat free dairy.

Keeping a “Food Journal” recording the food you eat can have a profound effect on your self-control, as it will force you to give some focus to what you are putting into your mouth everyday. Not only are you less likely to consume “poor quality” calories, it will also provide you with valuable information about your nutritional habits. This small investment in time could pay huge dividends in terms of attaining the lean body you desire.

Boosting the Thermic Effect of Eating, our metabolic rate and resultant body temperature can increase slightly as our bodies work to process the food we eat. This is referred to as the thermic effect of feeding (TEF) and accounts for around 10 % of the calories we expend in a day. It is possible to enhance TEF through modification of diet. High biological value proteins, as well as fibrous/ complex carbohydrates and essential fatty acids have the greatest thermic effect with as much as 25% of the energy in these foods being expended during digestion.

Spice up your Food Consuming, Capsaicin, which is found in chillis, cayenne and red peppers can significantly boost metabolism by stimulating the release of adrenal hormones. Research has shown that this increases resting metabolic rate and decreases overall food intake by decreasing hunger.

 

 

Decrease Carbohydrate Consumption in the evening, we know that our metabolic rate naturally declines as the day wears on. Reducing carbohydrate intake later in the day has therefore proven to be a highly effective approach used by competitive physique athletes when trying to shed body fat stores. Not only does this approach compensate for the decreased metabolic rate in the evening, it also assists in reducing the overall number of calories you consume each day, as well as the amount of insulin you produce, thereby reducing your body’s fat storing ability.