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Last Updated on January 7, 2021
5) INCREASE NEUROTRANSMITTERS
What’s a neurotransmitter? Think spark plug. These chemicals in the brain signal the body’s internal fat-burning machinery to shift into an active state. Caffeine, evodiamine and tea (green, oolong and black) boost these fat-fighting chemicals, especially when taken before training and in the absence of carbohydrates. Dosages vary, but each can be taken in a stack with other fat-burners 2-3 times a day, with at least one of those doses coming 30-60 minutes preworkout.
6) PRIORITIZE SLOW-BURNING CARBS
Slow-digesting carbs such as beans, whole-grain breads and pastas, oatmeal, brown rice and sweet potatoes should constitute the bulk of your daily carbohydrate intake (the exceptions being first thing in the morning and immediately postworkout). Slow carbs reduce the effect of insulin, the hormone that initiates both hunger and fat storage. Research confirms that athletes who consume slow-digesting carbs burn more fat throughout the day as well as during exercise.
7) SNACK RIGHT
Sugar-free yogurt and cottage cheese are quite possibly the perfect snack foods. Their slow-digesting carbs prevent your insulin levels from going through the roof. Also, dairy products contain plenty of calcium, which can affect calcitriol levels in the body; calcitriol makes the body’s fat-storing system inefficient at manufacturing fat. Keep low-fat cottage cheese and sugar-free yogurt at your office to avoid the call of the vending machine throughout the day.
8) ALWAYS FEED THE MACHINE
Prolonged low-cal diets end up impairing your metabolism over time. One way to get around these inevitable slowdowns is to eat constantly in small quantities. Consuming multiple small meals each day—eating every 1 1⁄2-2 hours—stimulates thermogenesis, which supports metabolism. While dieting is about restriction, doing so while eating as often as possible allows your body to roll right through potential metabolic slowdowns.
9) EMPLOY ARGININE
Taking 3-10 grams of this amino acid an hour before training increases blood flow to the muscles, boosting metabolism and enhancing your pump. It also magnifies the natural growth hormone (GH) burst associated with training, which amps muscle growth and steers the body toward using fat for fuel instead of muscle protein and glycogen.
10) AVOID CARBS LATE
Hit the sheets light on carbs. When you go to bed in a carb-deprived state, your body maximizes its natural GH output. GH favorably shifts metabolism and causes more calories to be burned, with a greater amount of those calories being derived from bodyfat. One caveat for evening trainees: You should still consume 40-60 grams of fast-digesting carbs immediately after workouts to kick-start recovery. The bulk of those carbs will be burned or stored as glycogen, leaving blood-sugar levels fairly flat. As long as your blood sugar is stable at bedtime, you’ll max out on GH release while you slumber, putting you in a position to grow muscle, not fat.
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