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Truly Huge Fitness Tips
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FITNESS TIP FOR 7/31/2002
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BASIC FAT BURNING DIET PLAN
Here are some terms and methods you should familiarize yourself
with before starting an effective fat burning diet.
Metabolism - The process of metabolism includes all of the chemical
changes that nutrients undergo from the time they are absorbed until
they become a part of the body or are excreted from the body.
Metabolized nutrients can be used as energy or as building material
for living tissue. Proper diet and exercise speed the process of
metabolism, resulting in improved tone and quality of muscle tissue a
s well as the depletion of fat stores.
Protein - One of the most important substances for the maintenance of
good health and vitality. Protein is the major source of building
material for everything from blood and muscle to skin, hair, nails, and
internal organs. Not only does protein help to control the body's rate
of metabolism and regulate water balance, but it is also extremely
useful in preserving muscle tone and muscle mass in dieting
individuals. 1 gram Protein = 4 calories.
Carbohydrates - Carbohydrates (sugars and starches) are the main
source of energy for all muscle and body functions. Carbohydrate, or
"carbs" are converted by the body to a simple sugar called "glucose".
Some of this glucose is used as fuel for the body. The rest is either
converted to "glycogen" and stored in the muscles and liver, or
converted to fat stored through the body for later use. It is by
short-term carb depletion and exercise that the glycogen stores can
be depleted. In turn, "stores' of body fat are reconverted and used
as energy , resulting in weight loss. Caution: Substantial carbohydrate
depletion should never be done for more than a week at a time. The
method suggested in this program should be followed carefully.
1 gram Carbohydrate = 4 calories.
Fruits & Sugars - Although fruits and sugars are carbohydrates and are
a normal part of a healthy diet, it is recommended that they be
excluded from your diet during this program. These "simple carbs" are
high in calories and require little effort by the body for absorption.
These foods do little to stimulate the metabolism and may be stored
as fat.
Wheat Products - Breads, cereals, and pastas made from wheat are
also good sources of carbohydrates but are not included in this diet
as they are high in sodium. For this diet we recommend you use
complex carbs such as potatoes, rice and oats.
Fats - These are also known as lipids. They are the most densely
caloric source of energy in the diet. 1 gram Fat = 9 calories ( More
than twice the calories of Protein or Carbs).
Fats are difficult to digest and are mostly stored throughout the
body, rather than immediately used as energy. The foods
recommended in this diet are typically very low in fat (egg whites,
chicken breast, turkey breast, tuna, etc. ). This will prevent fat intake
from becoming a factor here.
Dairy Products - Dairy products should also be excluded from your
diet during this program. Many dairy products are high in fat and
almost all are very high in sodium. This causes water retention
under the skin and could cause you to appear slightly bloated.
DAILY CONSUMPTION OF CARBOHYDRATES
Unlike protein, which is distributed in equal amounts among the 5
meals per day, carbohydrates should be consumed in a descending
fashion throughout the day. In other words, begin the day with the
largest carbohydrate meal and consume fewer and fewer as the
day progresses.
PRE-PACKAGING MEALS
Measuring, preparing, and packaging your meals ahead of times is
a fantastic tool for ensuring success. This practice will keep you on
schedule during the day, and greatly reduces any confusion or
guesswork. Individual plastic food containers are of considerable
help.
LATE EATING
Late eating should be avoided. Failure to follow this direction can
adversely affect your final results. This may be the primary reason
for diet failures. Food should not be eaten any later than 2 hours
before bedtime.
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