A metabolic weight loss plan should prevent muscle loss and optimize fat burning. Muscle tissue is metabolically active, meaning it burns more calories at rest than any other body tissue. It is important to utilize such variables as meal frequency, macronutrient ratios, exercise theory and plateau-busting cheat meals for an effective metabolic weight-loss plan.
Meal Frequency
Meal frequency is very important to a metabolic weight-loss plan, according to "The Fat Burning Bible." Eating three large meals a day slows metabolic rate and promotes fat storage. Between meals, blood sugar drops, limiting energy and raising our levels of the stress hormone cortisol. "The Cortisol Connection" explains that cortisol promotes fat storage and muscle wasting. High sugars spike the hormone insulin, promoting fat storage. Then blood sugar levels drop, creating more cravings, repeating the cycle. Eating five to seven smaller meals controls cortisol and insulin levels, promoting fat burning.
Macronutrient Ratios
Carbohydrates and protein both contain four calories per gram. According to "The Fat Burning Bible," however, protein has a thermic effect, meaning that it takes a lot of energy to digest it. Excess carbs are readily stored as body fat. Containing nine calories per gram, fat does not lead to the fat storage predicted by the low-fat craze. Then, there are the low-carb diets, which seek to control the hormone insulin. However, the body needs carbs to function, so long-term, low-carb diets can cause food cravings and low energy. "The Fat Burning Bible" recommends a diet of 30 percent protein, 30 percent fat and 40 percent carbohydrates.
Resistance Training
Resistance training is an important part of a metabolic weight loss plan, according to "The Abs Diet." Resistance training burns fat in several ways. It builds metabolically active muscle. It also causes an after-burn effect, according to "Xtreme Lean." The body must expend more calories to rebuild damaged muscle. In addition, more anabolic hormones are produced in response to resistance training. Both growth hormone and testosterone have muscle-building and fat-burning effects. Women need not fear becoming bulky; their low levels of testosterone will not allow them to gain much muscle mass.
Cardiovascular Training
According to "The Abs Diet," cardio is a potent metabolic tool for weight loss. Cardio burns fat by expending more calories. "Xtreme Lean" recommends 30 to 60 minutes immediately after resistance training. Recent research shows that intense cardio burns mostly glycogen and muscle tissue, according to Jeff "the Muscle Nerd" Anderson. He recommends low-intensity cardio to target body fat. Cardio exercise is cumulative, so several smaller sessions are equivalent to one long one.
Cheat Meals
The human body cannot continuously burn fat at a constant caloric level, according to "the Muscle Nerd." We adapt to lower calories by slowing metabolic rate. An ingenious survival tactic, allowing us to sustain ourselves on less food, it can severely impact our weight-loss plans. To trick the body into burning more fat, temporarily raise calories every so often. A "cheat meal" per week satisfies food cravings and stokes metabolism to keep us burning fat. This free meal must be contained to one day and not used as an excuse to binge-eat. Cheat meals help us bust through metabolic plateaus, continuing on the path to healthy weight loss.
References
- Combat the Fat; Jeff Anderson; CQC LLC, 2009
- The Abs Diet; David Zinczenko; Rodale, 2004
- The Fat Burning Bible; Mackie Shilstone; John Wiley & Sons Inc., 2005
Member Comments