Would you like to drop those last pounds keeping you from your ideal weight? Learn the secrets that body builders, wrestlers and mixed martial artists use to cut weight.
With a little know how, cutting weight can be done effectively, and most importantly cutting weight can be done safely. The process is simple if you know how to do it right.
It ultimately comes down to proper nutrition and exercise.
How much is the “right” nutritional intake for you? One of the key factors to losing weight (cutting weight) is your diet. You have to consume fewer calories than your body burns off. This will let you use the stored energy (calories) in your body rather than the excess food your body would be consuming.
Mental toughness and discipline are crucial to sticking to a healthy diet. You have to focus on eating nutritionally-dense, healthy food. Eliminate fast food, overly-processed food, and “junk” foods of all kinds. These do nothing but foul up your metabolism.
A healthy diet requires that you eliminate most simple carbohydrates, with the exception of a post workout meal. Simple carbohydrates are not to be confused with complex carbohydrates. Simple carbohydrates are broken down quickly are digested quickly. Many simple carbohydrates contain refined sugars and few essential vitamins and minerals. Examples include fruits, fruit juice, milk, yogurt, honey, molasses and sugar.
Complex carbohydrates, on the other hand are broken down slower in the body with a slower absorption rate. Examples of complex carbohydrates include brown rice, potatoes, yams, wheat, bran, vegetables, whole wheat pastas and breads.
Next, it is important that you are consuming the right amount of protein. If you are an athlete, a good baseline to use is to eat 2 grams of protein per pound of lean body weight to maintain your muscle. Healthy examples of protein include fish, eggs, lean red meats, poultry, whey and casein protein supplements.
Despite what one might think, it is also important to consume essential fats to maintain the proper functioning of our organs, and keep our joints and tendons healthy. Essential fats include fats from fish oil, nuts, avocados, olive oil, coconut oil, flax seeds. Try to avoid the unhealthy fats, including foods high in saturated fat and transfats.
On a “cutting” diet, it’s also wise to cut down on sodium consumption and try to increase water intake to at least 1 gallon a day.
Now that you know a little more about what to consume, it is important to know how and when
• Don’t consume carbohydrates for 4 hours before going to bed.
• Front-loading your carbs earlier in the day gives them a better chance of being used rather than stored.
• Don’t consume any food within 3 hours of your bedtime.
Your body needs time to digest and assimilate the food you’ve eaten, and eating too close before bed interrupts this process. Allowing your body the time at night to digest the food you have consumed during the day will aid digestion, which will help to convert the food to energy rather than store it as fat. The earlier you eat the better, which is why it is encouraged to have a larger breakfast and smaller dinner.
A nutritional breakfast can be a simple smoothie, consisting of fruits, vegetables, protein powder, milk/juice/or water and even your own supplements.
Now that you have some knowledge on the appropriate nutritional intake, you are half way there to cutting weight healthily.
To cut those final few pounds healthily, it’s important to have both the right nutrition and a good exercise plan.
You should be within 5 to 10 lbs. of your ideal body weight goal, within in a 24 hour time period. Beginners are able to lose up to 5% of their body weight in water weight, and those with experience are able to lose up to 10% of their body weight in water safely. You MUST remember to eat during the weight cutting process, in order to maintain proper blood sugar levels, and to have energy for the exercise.
During the process of cutting weight, most people use PVC plastics, or nylon suits, also known as sauna suits to lose water weight. Current scientific data concludes that the weight loss from the sauna suit clothing is not just water weight loss. Your body temperature rises due to the heat resistance, which also increases your metabolism and helps to burn more calories. It also takes your body longer to cool down, therefore burning more calories for a longer amount of time. Another benefit of sauna suit training is a detoxification of your immune system, which helps to flush out lymph fluids and toxins stored in the body. As your body temperature rises you become more flexible and are better able to prevent injuries. Heated resistance also helps to improve your mental and physical toughness that toughness is needed during the weight cutting process and carries throughout your training and competition.
The problems with the current sauna weight loss suits is that they are big and bulky, tend to rip, do not allow much flexibility, and can get in the way of movement. The Kutting Weight neoprene weight loss sauna suit clothing eliminates these problems. (http://store.kuttingweight.com/) The Kutting Weight neoprene weight loss sauna suit clothing is designed to do everything the sauna suit does, but is more durable, flexible and comfortable. The clothing can be used during the performance of all sports and activities.
It is recommended to run quick sprints, or engage in calisthenics or some other rapid movement to start and maintain a sweat. By inducing a heavy sweat, you begin to lose water, and more quickly approach that elusive goal. In addition, you increase your heart rate and your body temperature, causing your metabolism to speed up, burning more calories overall.
You sweat more and burn more calories from doing cardiovascular exercise than from resistance training. It’s a matter of keeping the body moving and warm.
It is best to do cardio first thing in the morning on an empty stomach at a light moderate pace. Exercising on an empty stomach allows your body to burn stored fat. You can also burn more calories working at shorter bursts of higher intensity activities than longer, steady low-intensity training. You ultimately want to keep your target heart rate up at 60%-70% of your maximum recommended heart rate for 30 to 60 minutes. To easily determine your (THR) target heart rate, periodically stop exercising during your workout to check your pulse for 30 seconds (for example: 80 beats x 2=160 beats per minutes, your THR).
After reaching your goal weight, you must remember to replenish yourself without overeating. This is the point where carbohydrates are important for consumption in order to maintain blood sugar levels and energy. During the process of cutting weight make sure to never starve yourself, take laxatives or participate in any other dangerous methods to lose weight and always replenish your fluids after your goal date. It is best to work with a certified nutritionist and trainer to carry out the most effective and healthy weight loss program.
Quick Tips:
-Find lower-calorie alternatives for your current food choices
-Increase the amount of Fruits and Vegetables you eat, both are very fibrous and pack a lot of nutrients
-Cut back on salty and high-sodium foods like canned foods and unhealthy snack foods and drinks
-High fiber foods like beans and some cereals help to speed up the digestion process
-Minimize alcohol and all of its empty calories
-For supplements try meal replacement drinks, multi vitamins and omega 3’s
-Don’t skip meals and eat smaller portions
-Keep a food diary to monitor your consumption and to hold yourself accountable
-Eat lean foods and skip dessert
-Brush your teeth after you eat, it not only cleans your teeth, but also helps to curb your appetite
Mark Stake is working for a weight loss website that provides sauna suits that allow you cut
weight with Kutting weight neoprene.
Article Source: http://www.articleseen.com/Article_How to lose 10 pounds in one week!_35593.aspx
