So many people are paying more and more attention to losing weight, especially belly fat. Unfortunately, most people don’t understand the truth about the science of weight loss. One of the most dangerous and counter-productive habits many people have when trying to lose weight is to work out and then cut back on calories… almost to a fast.
To work out and not feed your body is can be devastating. After you have finished with an intense workout, your body enters what is called a catabolic state. This is where your muscle glycogen is depleted and increased cortisol levels are beginning to excessively break down muscle tissue.
If left unfed your body will seek the energy it needs from the muscles that you are trying to build. The most important meal of the day is the meal you eat immediately after your work out.
The keys to losing weight fast is a proper intense workout and proper nutrition. In some cases, this may require you to cut back on your intake (this will depend on what your eating habits were like prior to deciding to lose weight). The biggest factor is not so much how much you eat, but what you choose to eat and when.
An intense workout will not only build and tone your muscle structure but when done properly will shock your body into a fat-burning “afterburner” state that will continue to burn calories long after you’ve left the gym. Also, remember that the more muscle weight you have the more calories your body will burn throughout the day.
It’s important to choose a meal that is easily digestible with quick carbs to replenish muscle glycogen as well as quickly digestible protein to provide the amino acids needed to jump start muscular repair. The surge of carbohydrates and amino acids from this quickly digested meal promotes an insulin spike from the pancreas, which shuttles nutrients into the muscle cells.
The best source of quickly digestible protein is a quality non-denatured whey protein isolate. This can be found in most whey protein shakes. You will want to consume between 30 and 40 mg of protein, look for a protein shake that also has a good blend of amino acids.
The best source of quickly digestible natural carbs is bananas, pineapples, honey, or organic maple syrup. These foods are perfect to elicit an insulin response that will promote muscle glycogen replenishment and a general anabolic (muscle building) effect.
Keep your post-workout meal between 300 and 500 calories. You will want a 2 to 1 ratio of quick-burning carbs to quick-burning whey protein.
Keep in mind that your post-workout meal is the one time of the day which you can safely eat sweets (bananas, pineapples, honey, or organic maple syrup) and not have to worry about it going to your belly. This is the one time of the day that the high glycemic carbs go straight to your muscles.
I addition to the post-workout meal you also want to have about 20 mg of whey protein just before your workout. Your other meals throughout the should consist of slowly digested carbs and slow-release proteins.