FAT BOMBS by Ellington Darden
Let us help you shrink that body fat!
ABOUT ELLINGTON DARDEN
Ellington Darden, PhD, an exercise researcher, was named one of the top 10 health leaders by the President’s Council on Physical Fitness and Sports. A pioneer of the Nautilus training system, he is the author of more than 40 books. Here we offer excerpts from his best seller on the 10 Fat Bombs which was endorsed by Mens Health and Womens Health magazines.
With so much fascinating and useful information to digest, fat bombs 6 – 10 will follow next week. Watch this space…..
Fat Bomb #1 : Negative – Accentuated Strength Training
Try this breakthrough muscle-building, fat torching exercise method.
More muscle is your ticket to a better body. So even if you are a petite woman, don’t be afraid of muscle-building exercises. You won’t become muscle-bound, you will develop strength and well toned, shapely muscles. The extra muscle you will hold will increase your metabolic rate so you burn more calories even at rest. X-Force at 3-1-5 gives you the perfect option to perform negative-accentuated strength training
Fat bomb #2 : A Cold Burn
Try this newly discovered method.
Cold minimises the micro trauma in the muscle fibres following a workout. Subsequently, as chilled tissue warms, the increased bloodflow speeds circulation, which, in turn, makes the recovery process more efficient.
- Take a cold shower – ease into a hot shower and let the hot water hit your body for 2 minutes. Step out of the shower and apply shampoo. Switch the water to pure cold and rinse your head and face alone. Rotate and back quickly into the cold water. Focus the spray on your lower neck and upper back. Maintain this position for 1 to 3 minutes. As you get use to this, soap the rest of your body. Turn around and rinse normally. Exit the shower , shivering as you go, and dry yourself.
- Put a ice pack on your neck – icing down your neck may activate what’s known as brown fat, a special adipose tissue fat that helps get rid of excess calories as heat. So for accelerated fat loss, you can try placing a U-shaped ice pack around the back of your neck and upper trapezius for approximately 30 minutes in the evening, three times per week.
Fat bomb #3: Carbohydrate rich meals
The truth about hydrated carbons and how they help you lose fat.
The above chapter talks about how heat transfer and the fact humans have no way to capture the suns energy directly. Plants, however, can and do by using solar energy to combine carbon dioxide and water. The product of this combination is a hydrated carbon.
Hydrated Carbon – look at the words closely. Now turn it around – carbon hydrate.
Carbohydrates should be emphasised, not neglected, by fitness-minded people. The best sources are vegetables, fruit, beans and whole grains.
- Consume a diet high in complex carbohydrates. Carbohydrates should constitute 50 percent or more of your total daily calories. Eat multiple servings each day of vegetables, fruit, whole grains and beans.
- Maintain a moderate protein intake. Protein should make up about 25 percent of your total daily calories if you are trying to lose fat. If you are trying to maintain your leanness, your protein can go down to 10 to 15 percent and carbohydrates can move up to 60 to 65 percent. Choose low fat sources of protein.
- Keep your total fat content at 25 percent of your daily calories. Limit your intake of fat by selecting lean meats, poultry without skin, fish, and low fat dairy products. In addition, cut back on vegetable oils and butter – or foods made with these, as well as mayonnaise, salad dressings and fried foods.
- Avoid too much sugar. Many foods that are high in sugar are also high in fat. Sugar also contributes to tooth decay. (Note: I did not say no white sugar or sucrose. White sugar in small amounts not only improves taste but is acceptable on my eating plan.)
- Don’t drink alcohol. Excess alcohol consumption can lead to a variety of health problems. Alcoholic beverages can add many calories to your diet without supplying other nutrients.
- Drink more water, plain and cold, especially if you are trying to lose fat.
Fat bomb #4: Descending Calories
Eat strategically to stay satisfied and melt off flab.
To lose fat, you must consume fewer calories than you burn each day. The number of calories you consume in a day should not be too low, or your body may pull nutrients from your muscles and vital organs, which is not what you want. Remember, keeping muscle mass is critical to weight loss and maintenance. The majority of people achieve optimum fat loss results by diligently monitoring their calories. That may sound like a sacrifice, but the fact is it works. When combined with negative-accentuated training, it’s the technique that will melt off the fat fastest and most efficiently.
Most people worked with in weight-loss studies find success on daily calorie levels of 1,800 to 1,200 for men depending upon body size, and 1,500 to 1000 for women.
During a 6 week program, descend the calories by 100 every 2 weeks. Such a gradual reduction makes your body more efficient at the fat-burning process.
Men – 1,600, to 1,500 to 1,400
Women – 1,400, to 1,300 to 1,200
Fat loss speeds up when you eat small meals. There’s a thin line between a small meal and a medium meal. 400 calories for women and 500 for men.
A large meal around 1,000 calories triggers excessive insulin production. Insulin is your body’s most powerful pro-fat hormone. When it’s released into your body to deal with a spike in blood sugar triggered by a large meal, it prompts fat storage. Small meals of 400 calories or less bring on small insulin responses that don’t encourage fat storage. So it’s in your advantage to consume downsized meals. But don’t worry, you won’t starve. You won’t even feel famished if you do it properly.
The trick to consuming less calories without feeling hungry is regular fuel-ups to keep your belly satisfied. The goal is six small, evenly spaced meals a day. This means that no more than 3 hours should elapse between eating. A snack of 100 to 200 calories qualifies as a small meal.
Breakfast is the most important meal of the day due to its effects on the brain. Your brain feeds almost exclusively off glucose, which comes from carbohydrates. This is a major reason why you should eat breakfast and include carbohydrates in your mid morning snack. Without your high-carbohydrate breakfast and snack, your brain could run short of glucose. If it does, you may feel weak and tired or even dizzy.
Fat bomb #5: Superhydration
Waiter! Waiter! And make it a double!
We recommend you drink a gallon of chilled water a day. Warming 4°C water inside the body to core temperature, 37°C, and then eliminating much of it as warm urine was an excellent way to burn extra calories.
As your body experiences dehydration, you feel it first in the systems that contain the most water. For example, you lose your mental alertness and suffer from overall muscular weakness. The last component that dehydration affects is your fat. That’s why excessive sweating makes almost no dent whatsoever when your attempting to reduce your body-fat percentage.
Men have more water in their bodies than women, because primarily men have more muscle mass and less fat than women do.
You may not think of water as a good, but it’s the most critical nutrient in your daily life. You can live only a few days without it. Every process in your body requires water.
For instance, water:
- Acts as a solvent for vitamins, minerals, amino acids and glucose
- Carries nutrients through the system
- Makes food digestion possible
- Lubricates the joints
- Serves as a shock absorber inside the eyes and spinal cord
- Maintains body temperature
- Rids the body of waste products through urine
- Eliminates heat through the skin, lungs and urine
- Keeps the skin supple
- Assists muscular contraction
How Water Melts Fat
Kidney-liver function – Your kidneys require abundant water to function properly. If your kidneys do not get enough water, your liver takes over and assumes some of the functions of the kidneys. This diverts your liver from its primary duty – to metabolise stored fat into usable energy. If your liver is preoccupied with performing the chores of your water-depleted kidneys, it doesn’t efficiently convert the stored materials into usable chemicals. Therefore, your fat loss stops or at least plateaus. Superhydration accelerates the metabolism of fat.
Appetite control -Lots of water flowing over your tongue keeps your taste buds cleansed of flavours that might otherwise trigger a craving. Water also keeps your stomach feeling full between meals, which can help take the edge off your appetite.
Urine production – As much as 85% of your daily heat loss emerges from your skin. Heat emerging from your skin is important because another word for heat is calories, and another word for calories is fat.
Most of your fat is lost through your skin in the form of heat. Superhydration can double, triple, or even quadruple your urine production. As a result, you’ll be able to eliminate more heat. Remember, inside your body, fat loss means heat loss. If your urine retains much of its yellow colour, you’re not drinking enough water.
Cold-water connection – When you drink chilled water (about 4°C), your system has to heat the fluid to a core body temperature of 37°C. This process requires almost 1 calorie to warm each ounce of cold water to body temperature. Therefore, an 8 ounce glass of. Old water. Urns approximately 8 calories. Extend that over over 16 glasses, 128 ounces, or 1 gallon and you’ve generated 123 calories of heat energy.
How do you drink a gallon of ice-cold water a day?
How: One secret is not to gulp or guzzle the water but to sip it. Use a straw if that helps and an insulated bottle will help keep your water colder for longer
When: Spread your water throughout the day. Try to consume 50% before noon and the rest before 6 p.m. Drinking most of the water early eliminates the need to get out of bed during the night and visit the bathroom.
Where: Sip water everywhere you go during the day because you know how to plan ahead.
Additives: There is a difference between plain water and other beverages that contain mostly water. Those mostly water fluids – such as soft drinks, coffee, tea, beer and fruit juices contain sugar, flavours, caffeine and alcohol. Sugar and alcohol add calories. Caffeine – found in coffee, tea and many soft drinks stimulates the adrenal glands and acts as a diuretic. Rather than superhydrate the system, caffeine actually dehydrates the body.
The only recommended flavouring for water is a twist of lemon or lime.
Watch out next week when we take you through Fat Bombs 6 to 10 from Ellington Dardens top selling book.