By Sam Suska
If you answer 'yes' to any of these then read on....
Ten Factors for Physical Transformation
1. Hydration alone improves metabolism. (so drink 1 gallon daily of water daily). Add lemon to your water to impr
ove the taste and nutritional content. Also consider adding 1 teaspoon of sodium bicarbonate per liter of water in order to contribute to your internal bicarb reserves that preserves the intended alkaline pH of your body fluids as this will help you stay out of the harmful low-grade metabolic acidosis that always accompanies metabolic derangement (insulin resistance) and prevents fat loss.
2. Sleep can either set you up to burn fat (if deep, restorative and sufficient), or it can set you into the metabolic swoon where your cortisol is higher at wake, them followed by higher blood glucose and higher insulin levels in the morning for no good reason. (so do not eat for at least an hour before sleep; sleep in a dark room, go to bed early and plan to get at least 7 hours)
3. No true carbohydrate sources until the evening. (since you wake up in a fat-burning mode so why change that by eating carbs and spiking insulin).
True Carbohydrate sources: Yams, sweet potatoes, brown rice, quinoa, squash, carrots, plantains, rolled oats (gluten-free from bobs red mill) and the only fruits recommended are berries, grapefruit and apples (a few more as well) that must be organic as fruits tend to be highly contaminated with pesticides and herbicides as they are very water absorbent (green leafy vegetables are the most contaminated).
4. Eat vegetables, especially green veggies with almost every meal (spinach, broccoli, collards, asparagus, green beans, kale, zucchini, peas, bok choy, cabbage, arugula, romaine, bell peppers, avocados, chard, turnips, Brussel sprouts, cucumber, celery, watercress, wheatgrass, barleygrass, etc.). Sea vegetables, cauliflower, eggplant, okra, rhubarb and some more I am sure. These are the base of virtually every healthy diet known to man. Eat vegetable-dense meals to imrpove health and metabolism in order to eventually reach endocrine homeostasis. During this time you will likely shed bodyfat and experience increasingly more energy and less physical issues. That is the time-tested method for real and lasting body composition change.
5. NO gluten, NO corn and very little dairy and soy. (they tend to be inflammatory and generally VERY VERY processed and from very poor sources as well). Replace these shitty foods with vegetables, high quality meats (properly fed and preferably organic), nuts and seeds, even thick dense food sources like guacamole and hummus are wonderful additions to salads or dips for veggies and whatnot. There are also gluten-free crackers and chips and packaged foods, but it is best if you stay away from the processed foods and focus on real food. Eat dinner for breakfast by eating wild salmon with asparagus, or a small steak with broccoli, or just scramble 3 organic eggs with some bell peppers and tomatoes in it. I also recommend using a slow-cooker to prepare your foods for the day; put a whole bunch of green veggies and some of the good meat into it and eat throughout the day.
6. Eat grass-fed beef, grass-fed bison, free range eggs, lamb, wild salmon and other wild fish, free range turkey and chicken. That is my order of preference for a few reasons. It's all about quality as the non-organic or non properly fed versions of these foods are absolutely terrible for you, as they have different fat compositions and tend to be inflammatory, containing hormones and antibiotic ultimately leading to oxidative stress (you want to minimize this). Additionally, I feel that eating meat once a day is sufficient for all non athletes; although you can still experience benefits from twice daily meats if you carefully vary the sources (people tend to eat the same stuff over and over). Also, if you want supplemental protein I only recommend non-denatured proteins as they have not been heated to high temperatures and are much more bio available to your body; PaleoMeal and Vega Complete Protein are my favorite here.
7. Focus your workout energy around resistance training. Move heavy weights. When it comes to exercise the focus needs to be on building strength and muscle if you truly want to change your physicality. There are no shortcuts. Cardio is only a supplement to weight training; as cardio without proper resistance
will not truly improve your metabolism and may even harm it. Muscle is at least 70 times more metabolic than fat (with brown fat being the exception) in the human body, and the normal impact from heavy weight training sessions is incomparable. Cardio, even the infamous high intensity interval cardio (HIIT) can not come close to the weight training impact on insulin, adrenal hormones, testosterone (although growth hormone may be the same in many cases). Focus on overcoming serious resistance with compound movements (multi joint) for the upper body AND more importantly the lower body. Machines cannot do this, you need free weights and bodyweight movements. Squats, Deadlift, push ups, pulling, jumping, overhead presses are just some of the big time exercises. Do these regularly and certainly not daily, but build your exercise program around them. 2. Sleep can either set you up to burn fat (if deep, restorative and sufficient), or it can set you into the metabolic swoon where your cortisol is higher at wake, them followed by higher blood glucose and higher insulin levels in the morning for no good reason. (so do not eat for at least an hour before sleep; sleep in a dark room, go to bed early and plan to get at least 7 hours)
3. No true carbohydrate sources until the evening. (since you wake up in a fat-burning mode so why change that by eating carbs and spiking insulin).
True Carbohydrate sources: Yams, sweet potatoes, brown rice, quinoa, squash, carrots, plantains, rolled oats (gluten-free from bobs red mill) and the only fruits recommended are berries, grapefruit and apples (a few more as well) that must be organic as fruits tend to be highly contaminated with pesticides and herbicides as they are very water absorbent (green leafy vegetables are the most contaminated).
4. Eat vegetables, especially green veggies with almost every meal (spinach, broccoli, collards, asparagus, green beans, kale, zucchini, peas, bok choy, cabbage, arugula, romaine, bell peppers, avocados, chard, turnips, Brussel sprouts, cucumber, celery, watercress, wheatgrass, barleygrass, etc.). Sea vegetables, cauliflower, eggplant, okra, rhubarb and some more I am sure. These are the base of virtually every healthy diet known to man. Eat vegetable-dense meals to imrpove health and metabolism in order to eventually reach endocrine homeostasis. During this time you will likely shed bodyfat and experience increasingly more energy and less physical issues. That is the time-tested method for real and lasting body composition change.
5. NO gluten, NO corn and very little dairy and soy. (they tend to be inflammatory and generally VERY VERY processed and from very poor sources as well). Replace these shitty foods with vegetables, high quality meats (properly fed and preferably organic), nuts and seeds, even thick dense food sources like guacamole and hummus are wonderful additions to salads or dips for veggies and whatnot. There are also gluten-free crackers and chips and packaged foods, but it is best if you stay away from the processed foods and focus on real food. Eat dinner for breakfast by eating wild salmon with asparagus, or a small steak with broccoli, or just scramble 3 organic eggs with some bell peppers and tomatoes in it. I also recommend using a slow-cooker to prepare your foods for the day; put a whole bunch of green veggies and some of the good meat into it and eat throughout the day.
6. Eat grass-fed beef, grass-fed bison, free range eggs, lamb, wild salmon and other wild fish, free range turkey and chicken. That is my order of preference for a few reasons. It's all about quality as the non-organic or non properly fed versions of these foods are absolutely terrible for you, as they have different fat compositions and tend to be inflammatory, containing hormones and antibiotic ultimately leading to oxidative stress (you want to minimize this). Additionally, I feel that eating meat once a day is sufficient for all non athletes; although you can still experience benefits from twice daily meats if you carefully vary the sources (people tend to eat the same stuff over and over). Also, if you want supplemental protein I only recommend non-denatured proteins as they have not been heated to high temperatures and are much more bio available to your body; PaleoMeal and Vega Complete Protein are my favorite here.
7. Focus your workout energy around resistance training. Move heavy weights. When it comes to exercise the focus needs to be on building strength and muscle if you truly want to change your physicality. There are no shortcuts. Cardio is only a supplement to weight training; as cardio without proper resistance
8. Add oil to your foods or supplement with it every single day. Oil must be organic, uncooked, cold-pressed. From best to worst: coconut oil (2 servings daily), cod liver oil (1 serv), fish oil (1-3 serv), flax oil, olive oil, hemp oil, avocado oil and then a few more.
9. Avoid cooked fats outside of the coconut or olive oil you cook your meat and vegetables in. This means that roasted nuts and seeds along with other cooked versions of processed foods are just outside of what your eat. These fats are rancid, offer very little nutrition to your body and generally only contribute oxidative stress to your body. This means that only raw, uncooked nuts and seeds should be consumed; from best to worst is pumpkin seeds, almonds, chia seed powder, grinder flax seeds, walnuts, macadamia, walnuts, sunflower and maybe a few more. For best digestion these should be soaked in water overnight (in the fridge) or purchased previously sprouted.
10. Actively work on your personal development everyday; I have found that all physical transformation (and I've guided a lot of it) is accompanied (or created?) by personal development.
The first step I recommend for personal development is to investigate 'thinking processes'. I personally learned a lot from Dr. Aldo Pucci and his rational living therapy which is based around teaching the reader to focus his or her thoughts on things that are within their control. Everything else develops off of that. Go to rationallivingtherapy.com.
But there are many way to educate yourself and work toward becoming a better, more mindful individual. Something different works for everybody; some people respond to Bruce Liptons books, some people listen to Wayne Dyers books, some read Ralph Waldo Emerson, some read Paul Chek's blog, some watch YouTube videos about active listening or rational thinking, some read websites about building loving relationships. Ive done and I do at least one of these everyday, and I have recommended these to countless people and each one finds their own way to develop their personality and character; the key is that you commit to it and follow through with it. It is a powerful thing......
Finally please don't be too stressed or too meticulous. Focus on what you should eat and not on the restrictions!! The results tend to to reflect your effort, and when they don't I can personally help you find the missing link or recommend you to a functional diagnostic holistic type of practitioner who can . I personally use this for myself and professional to help more than fifty people lose significant amounts of weight and keep it off by adopting this style of eating and living. This is NOT A DIET; this is lifestyle of eating for sustainable energy as I call.
Take care. And I can help you with specific ideas as well.
The first step I recommend for personal development is to investigate 'thinking processes'. I personally learned a lot from Dr. Aldo Pucci and his rational living therapy which is based around teaching the reader to focus his or her thoughts on things that are within their control. Everything else develops off of that. Go to rationallivingtherapy.com.
But there are many way to educate yourself and work toward becoming a better, more mindful individual. Something different works for everybody; some people respond to Bruce Liptons books, some people listen to Wayne Dyers books, some read Ralph Waldo Emerson, some read Paul Chek's blog, some watch YouTube videos about active listening or rational thinking, some read websites about building loving relationships. Ive done and I do at least one of these everyday, and I have recommended these to countless people and each one finds their own way to develop their personality and character; the key is that you commit to it and follow through with it. It is a powerful thing......
Finally please don't be too stressed or too meticulous. Focus on what you should eat and not on the restrictions!! The results tend to to reflect your effort, and when they don't I can personally help you find the missing link or recommend you to a functional diagnostic holistic type of practitioner who can . I personally use this for myself and professional to help more than fifty people lose significant amounts of weight and keep it off by adopting this style of eating and living. This is NOT A DIET; this is lifestyle of eating for sustainable energy as I call.
Take care. And I can help you with specific ideas as well.
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