SGPT clients:

For the remainder of the PT program, I would like to suggest that you all follow the ATTAIN DIET.

This diet includes the following:

UNLIMITED
  • Lean Protein
  • Non starchy Vegetables
  • Low sugar fruits such as berries, grapefruit, apples

LIMITED
  • Dairy as a condiment only (a bowl of berries with a scoop of GREEK yogurt)
  • Starch Carbs (limit potatoes, Quinoa, Brown rice, Hummus, Beans, Sweet Potatoes etc)
  • Fats & Fatty Meats
  • Alcohol (increases acetate & production of Acetyl Co-A)
  • Only 1 "cheat" or "pig out" meal / week
What Works Best For YOU?
  • Can you start your day with a higher protein meal rather than a higher carbohydrate meal?
  • Did you notice a difference in both cravings & satiety by starting your day with a higher protein meal?
  • Or, did you lack energy and find yourself with increased hunger signals &/or cravings?
  • Is a week long enough for you to try a different eating pattern and are you open to giving a new eating pattern a try for 14 days rather than just 7?
  • Do feel or see a difference in your body, mood, energy, etc when you cut out animal proteins and increase veggies?

HOW TO ATTACK BELLY FAT
If you're a female let's say in your mid to upper 30's and you've noticed an increase in your belly fat or what is otherwise known as "love handles," it is more than likely due to an increase in progesterone & estrogen which makes you more insulin resistant and more cortisol sensitive. Although cortisol is both a good & bad hormone and much needed for lypolysis and the Krebs cycle, if you are more insulin resistant than insulin sensitive and have increased levels of cortisol, the subcutaneous fat around your middle is greater and will be harder to lose...no matter how much exercise you do.

So what does new research suggest about losing the subcutaneous fat around your middle?
The approach is really simple:
  1. Lower Stress Levels
  2. Participate in Low Stress Exercise such as Yoga, BARRE, Tai Chi, Pilate's or other mind-body exercises that help you to relax, be present, and control breathing.
  3. Follow a low-carb nutrition plan (because you're more insulin resistant)
  4. Participate in short-duration, High Intensity Exercise Programs (workouts that leave you "breathless" like Sprinting, TABATA Training, Hill Repeats (walking or running), OR SPRING MELTDOWN 4x4 TRAINING PROGRAM - these workouts increase catecholamines (thyroid-hormonal metabolic engine)
  5. Heavy Weight Training (increases Testosterone,  HGH, Heat in the body & Blood Flow) Classes such as MUSCLE FUSION or SPRING MELTDOWN
On a side note, take a look at a sprinters body (short-duration, high intensity) compared to a marathon runners body (slow pace, long duration). The sprinter is more likely to have more lean muscle and more of a 6-pack compared to a Marathon runner, however, they more than likely have the same % body fat.

More to come on this week's Nutrition Challenge and Workout Goal.

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