Now, most of you may have heard of the 90% fail rate of diets outthere. There are many reasons and theories for that. First depriving the body of anything is not good, especially carbs (whos idea was that anyways?) Carbs turns into glycogen in the muscle and is therefore the primary source of fuel for muscle contraction…without it, you experience muscle atrophy or loss of muscle tissue. Very bad situation! Second, most diets focus on loss of water weight. I can make up a diet on the fly for you that will guarantee 10lbs weight loss in 2 weeks….but it will be water weight (which companies will never tell you)…is that cool? Ofcourse NOT! But consumers are still suckered in the whole rapid diet idea.
The truth is that although lifestyle change is good (and advisable for all), sometimes a strict diet is essential if you are looking to lose weight, but you must discipline yourself to a specific protein/fiber diet with proper timing of meals (5-6 small meals throughout the day every 3 hours)
Now for the key element in your success if you want to lose weight without hitting a plateau. BINGE!.....WHAT!? Now you probably think I’m a whack trainer whos trying to fatten you up so I can later convince you to come train with me, but no…there actually science behind my madness, and I’ll explain why:
Diets, besides depriving the body of essential nutrients and dehydrating you causes irregulation of essential hormones in the body, primarily the thyroid hormones.
Thyroid hormones helps convert food to energy and assists with protein synthesis among many other things. By inducing a starvation state through fasting, the body automatically decreases basal metabolism (Yes, your metabolism slows down) by a feedback mechanism at the cellular level on the affected organs (primarily the fat and liver cells) This causes a decrease in the hormones T3 and T4 which slows protein synthesis in the muscles causing atrophy (loss of muscle tissue) Subsequently it leaves you weak and sometimes depressed. In some cases it can lead to hypothyroidism which is when your body cannot make enough thyroid hormones. You’re basically messing with the whole system, and although most people don’t reach that state, because they do bounce back by cheating one to many times, you’re at risk every time you try the “latest” starvation diet.
So, going back to my theory… proper diets ARE ok, but so is proper binging once a week for a couple meals in order to keep hormone levels normal and it’s a fail proof method if done right. Heres how to do it:
1.) First, you MUST have a super strict eating habit throughout the week before your binge day…or else you won’t lose the weight.
2.) On binge day….your breakfast must be healthy and full of fiber (more so than other days) Also, include at least 35 grams of protein! This will speed gastric emptying later in the day.
3.) Drink some coffee or yerba mate tea. Also helps in faster gastric emptying.
4.) Engage in Brief muscular Contraction right before your binge. Squat hold for one min and plank for one min. WHY? Because it brings glucose transporter type 4 (GLUT-4) to the surface of muscle cells. GLUT- 4 is released during insulin release and also during muscle contraction. When its released during muscle contraction certain gates open up within muscle cells and glucose is taken directly into muscle cells as opposed to fat cells…This is a good thing!
5.) Only do this binging if you are looking to lose weight. Make sure you enjoy your favorite cheat foods on binge day, because the next day, you’re back on that strict diet. Once goal weight is achieved, stick to moderation cheat foods throughout the week if needed.
Ofcourse, don't forget you weekly dose of weight training and interval/cardio training for optimal results =)
PS---You’ll probably feel sick during your first couple binge days, and that’s ok...that will naturally decrease your cravings to gorge down too much junk in the future binge days.
No comments:
Post a Comment