5 ways to Turn Food Into Muscle NOT Fat
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this is for any person those who want to achieve and/or maintain the mass of muscles, and at the same time want to lose fat.
1) Low Carbs is BAD News :
Nowadays everyone is talking about going to low carbs or ketogenic and "high fat" diets. Everyone seems afraid of carbohydrates because they feel that that makes them fat.
But, this is not right and for a long time - you'll slow down your metabolism dramatically, kill your thyroid and get even fatter.
2) Insulin - friend or foe?
When you eat carbohydrates, your blood glucose increases. Then your pancreas releases insulin to reduce your blood glucose to normal categories.
The amazing part is that insulin is one of the most "anabolic" hormones in the body. Anabolic meaning is to "build", whereas catalyst means "breakage".
The thing is that insulin can either anabolic (build) for muscle or FAT cells ... do it properly and you will build muscle and lose fat. Doing the wrong way and you will get fat and lose muscles.
you can build muscles and lose fat, at any age, male or female -
Insulin sensitivity :
Now, the secret of working on insulin to build muscle, improves insulin sensitivity rather than fat.
Unfortunately, many factors reduce insulin sensitivity:
So here are 5 simple things that you can do, to improve insulin sensitivity and to start eating muscle meal and not fat.
Proper micronutrient timing
Protein, fat and carbs are "macronutrients". By eating them at the right time, you can quickly increase insulin sensitivity and reduce blood sugar glucose.
In addition to this rule:
Now, there is an exception to this rule. Once you have carbs, you must first eat after your exercise.
In fact, your "post workout meal" should contain only carbs and proteins - there should be no fat, vegetables or fiber.
After your workout, you want insulin spike to feed your muscles quickly and want less "catabolic" stress hormones such as cortisol.
The cold part occurs after the exercise, the cells of your muscles are highly sensitive to insulin and thus, instead of fat cells the food will be automatically correct for the muscles.
3) Eat fiber :
Fiber supplements also help in insulin sensitivity. Studies have shown that Psyllium husk, taking 2-3x daily fiber supplements, reduces blood sugar to 20% and it lasts for a whole day.
There are also fat and carbohydrate blocking "super fiber" such as cheetosan, kidney bean extract, glucomon and similar ingredients, which also block the absorption of sugars, fats and carbose - hence it is faster than weight loss.
4) Exercise often :
Another way to increase insulin sensitivity is to exercise often, but keep the workouts really short of 45 minutes or less.
In fact, 20 minutes, 2x daily or 15 minutes 3x daily work also work better.
Every time you exercise, you improve insulin sensitivity.
Of course, most of us do not have time to go to the gym or to exercise or wish to exercise many times in the day.
However, fasting for only 10 minutes after every meal, 3x daily is proven to dramatically improve the therapeutically insulin sensitivity and low stress hormones.
5) Use vinegar :
Take Herbs, Vitamins, and Minerals
In the end, you can prove the specific herbs, plant extracts, vitamins, and minerals as a medically low blood sugar and improve insulin sensitivity.
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