I hope you had a relaxing and enjoyable weekend!  If you get a chance this week feel free to tune into WPR radio this Tues at 11:45 for my 45 minute fitness segment.  I will also be on NBC Morning Show this Thurs at 6:40 AM.

 

The past 6 years I have immersed myself into learning as much as I can about the body and getting lean in the most efficient ways.  I read all the scientific studies, all the magazines, and the real life stories of successful personal trainers and weight loss participants.  My goal is to provide you with great fitness tips.

 

As I get down to the last month of my dieting before my fitness competition, I am utilizing all the tricks and secrets I have learned throughout the years.  In the first 2 weeks I lost about 7.5 lbs and dropped 2% body fat (now down to 7.7%) I would like to be on stage at 4.5% or less.  

 

I have been criticized by other fitness professionals to giving free information out like this as well as on my blog to people who aren’t paying for it, but I believe everyone should have the right to know this stuff.  Knowing is only part of the battle, applying it is the tough part!

 

So here are a couple advanced nutritional weight loss tips.

 

1.  Don’t eat carbs that are white (anything that is refined)

2.  Eat veggies with as many meals as possible

3.  Eat protein with every meal.

4.  Have 1-2 higher carb days per week (more to come in a minute)

5.  One day a week cut calories in half.

6.  Within an hour of a workout break rule #1

7.  Designate a cheat day or cheat meal. 

 

I want to focus on #4.  When a person does low carbs for long periods of time their bodies get use to it and start to conserve and slow metabolism.  The insulin response gets very sensitive if prolonged low carb dieting is done.  (that means that your body will try to store the carbs you do get into fat) In order to prevent this once a week (maybe twice) have a higher carb day, which will prevent the insulin response from becoming too sensitive.  I would recommend this high carb day be the same day you have your cheat day.  

 

#5 is a rule I am just learning about and haven’t put it to practice, but I am going to start experimenting with.  Today I am going to try to eat just 1000 cals.  Prolonged very low cal days is horrible for metabolism, but there are suppose to be benefits to once a week low cals… I am still learning why this is true and if it works.

 

One more tip is that when you go low carb and eat more veggies you must remember you need to eat a lot more.  For example a cup of rice is 300 cals and a cup of spinach is 15 cals.  To get more calories in your diet eat beans and legumes… They contain some of the highest fiber content of any food and will give you long sustained energy.

 

Be sure to check my blog for ongoing updates www.mamatone.wordpress.com

 

On Thurs I will be announcing the indoor bootcamp schedule as well as a reminder on the cruise.

 

Eat Right,

Dustin