19 Jun Kicking Hormones in da Boo-tay
Let’s get something straight. Food is a love letter. Or a hate letter.
When you’re restricting calories and providing your body with vitamin and mineral void food products, its kind of like writing:
I don’t like you. Let’s torture you and hope that you respond by giving me exactly what I want- a sexy, robustly healthy bod.
However, when you provide your body with the right amount of calories for your age, activity level and gender; fill it with fiber rich & nutrient dense veggies, anti-inflammatory fats, and lean protein… well thennnn, that message looks a hella’ lot more like:
We’re workin’ with what we got and we got a ton of amazing tools to get exactly where we want to get. We’re a team, sexy bod! I got yo’ back!
Let’s talk strategy.
1. Carbs (even starchy carbs) are not evil
Pick nutrient dense carbs more often than grains (yes, including sprouted or whole grains). Nutrient rich carbs include legumes such as black beans, lentils or garbanzo beans and starchy vegetables such as potatoes, yams, peas and organic corn.
Eat carbs before a lift sesh’ or after a workout. This ensures the carb will be used to fuel hungry muscles rather than converted into fat.
However, that doesn’t mean you have to skip carbs all together at your other meals and snacks. Just be wary that the portion size for carbs is kinda small; such as 1/4-1/2 cup per serving (15 gm carb and ~80 calories).
2. High intensity interval training (HIIT)
The studies are clear as day on this one. Hard, short intervals of sprinting or burst movement is way more effective in burning body fat than long, endurance activity. HIIT keeps your body more insulin-sensitive (re: able to get sugar out of the bloodstream where it doesn’t belong), burns stubborn belly fat more effectively than steady state cardio & helps athletes get fitter faster. Um, its bomb.
Need help figuring out a HIIT routine? Check out this awesome 15 minute no-weights-required-workout.
3. Ya need more protein, bro.
I’m not sure where when who what where peeps got the idea that protein is bad. That’s silly. Protein is filling, increases muscle-protein synthesis, and keeps your metabolism stoked like a roaring fire.
If you feel that protein isn’t effective at keeping you full…then ya gotta increase your protein intake. SIMPLE.
My fave protein sources include Cascadian Farms Organic edamame, Organic Valley cheese sticks, Golda bars (use Serena25 at checkout for 25% off), Applegate Organic Herb Turkey breast, egg whites with chopped veggies or even a silly little scoop of Muscle Gauge Nutrition Whey Isolate Protein powder in water.
Can I tell you my fave tip for boosting protein right now? Before I leave for work everyday, I take 8 ounces of water with a scoop of protein powder. Right now, I’m drinking a scoop of MGN whey protein isolate but I also love Natural Factor’s Grass Fed Whey. This little scoop of protein is worth every extra calorie; it totally curbs my appetite.
I know. This isn’t rocket science. Veggies are good for you. WOAH.
However, I can’t tell you how many people think two or three servings of veggies at lunch or dinner is enough to get them strong, energetic and robustly healthy.
Ya guys need veggies coming out your nose. Snack on bell peppers, add spinach to smoothies, make stews or soups with veggies, add veggies to omelets, snack on carrots, eat salads at lunch & dinner. Guys. VEGGIES ARE THE KEY. They are loaded with fiber (that keeps you full AND feeds the healthy bacteria in your colon), they are loaded with vitamins & minerals (Holla at crushing yo’ cravings) & they are low in calories. Its sort of like magic. But way more delicious.
affiliate links above :)