- Low GI Foods
- Resistance Training
- Compound Exercises
1) Low Gi Foods
GI stands for Glycemic Index. This tells us whether a food raises blood glucose (sugars) quickly, moderately or slowly.
Different carbohydrates are digested and absorbed at different rates & GI is a ranking of how quickly each carbohydrate-based food and drink makes blood glucose levels rise after eating them.
You want a slow steady release of energy (sugar) from the foods you eat. So choosing low GI is the smarter choice – the energy will be released slower & provide energy for a longer period of time & will in turn cause less of an insulin response.
Insulin is the hormone of fat-storage & ageing. Control that & you control those two factors to a certain extent.
This is how foods are classified:
|Low GI||Medium GI||High GI|
|0-55||56-69||70 or greater|
Choose low to moderate GI foods & you will manage your blood sugar effectively. Portion sizes & timing do play a part but this is the most important element to consider.
I’ll show you how to put this into a meal plan & which foods are low – moderate GI at the end of this article.
2) Resistance Training
If you want to lose Fat-Weight you MUST LIFT WEIGHTS. Here’s why …
The more muscle you have the more calories you will burn. FACT. This is the way to guarantee control of your body-fat over time.
This doesn’t have to complicated. The first few sessions may be uncomfortable as you learn something new but then you will start to feel & Look great.
I coach this to all my clients & highly recommend you learn some simple moves, I’d be happy to help you out so check out my first step solution at the end of this article.
3) Compound Exercises
These are movements that involve more than one muscle group & move two or more joints.
An example of a compound movement is a bench press or a squat.
Isolation movements are single muscle group, single joint movmements, for example a bicep curl or a calf raise.
The more muscle fibres you recruit in an exercise routine the more muscle you will grow & more calories you will burn.
So a single arm bicep curl is not the best choice of exercise if fat loss is your goal. A squat, deadlift, dip, bench press, lat pulldown or a row are smarter choices.
Get the basics handled & then pick up other powerful tips & techniques as you develop. Watch a powerful fat loss solution I have for you at the end of this article.