Hybrid Athlete Food Blog

4 Foods To Keep You Fuller For Longer

Posted by Lacey Byrd on

4 Foods To Keep You Fuller For Longer

 

Have you ever consumed a couple of consecutive big meals just to feel hungry 40 minutes later?

Well, if this has happened to you, odds are you are not selecting the right foods with the appropriate satiety index.

 

In this article, we’ll explain the importance of high satiety foods, and we’ll also give you a list of our 4 best picks in that category!

 

So, Why Is Satiety Important?

The modern-day market offers a variety or rather, an abundance of food products to choose from.

 

However, the thing is that the tastiest foods also happen to be more processed AND least satiating.

 

With poor nutrient profiles, these processed products simply satisfy your taste cravings, but hardly ever help you meet your actual nutritional needs.

 

When you’re not meeting your nutritional needs, well, your body keeps asking for more food by sending hunger signals, until you actually give the body what it needs.

 

That is to say that processed foods are NOT inherently fattening but instead, they make you eat a lot more which therefore leads to inevitable weight gain.

 

Being satiated for the longest time possible after each meal is important, as that means you have met your nutritional needs and your body has the resources to work with for the goal of sustaining healthy function.

 

What Actually Brings Satiety?

Every sensation or bodily signal in the body is closely related with the balance of certain hormones.

 

Specifically for appetite and satiety, leptin and ghrelin seem to be the two predominantly involved hormones.

 

The macronutrients you get from food, that are most effective in inducing the feeling of satiety, are protein & fat.

 

For this reason, it is of prime importance to meet your daily protein and fat needs, as they will play an essential role in how hungry you feel throughout the day.

 

Remember that a hungry mind won’t be able to focus on other, also important tasks you have.

 

Stay satiated!

 

The 4 Most Satiating Foods

 

Now without further ado, let’s have a look at the most satiating foods you can easily find in your local grocery store!

 

1.    Beef

As we mentioned, protein and fats from whole food sources are amongst the most satiating nutrients you can give to your body.

 

Beef and other red meats happen to be abundant of both nutrients, so including them in your nutrition plan is a good bet!

 

If you always wake up hungry, and that oatmeal & coffee breakfast full of sugar can’t satiate you, well, try a morning ribeye steak!

 

It works.

 

2.    Nuts

Cashews, almonds, walnuts and other nuts are so dense in energy that just a 100g of them can keep you full for hours on end.

 

Additionally, these tiny bites are full of essential fatty acids and other micronutrients that will not only keep you full, but also provide your body with the nutrients it needs.

 

Don’t be nuts, eat nuts.

 

3.    Eggs

If you are trying to establish a nutrition plan that is nutrient-dense enough to keep you full and healthy, eggs cannot be ignored!

 

Eggs are good as a standalone meal, or can be made an addition to a bigger meal, to make it complete!

 

Furthermore, they can be enjoyed in a variety of forms, such as an omelette, scrambled, or even over some rice in japanese style!

 

4.    Potatoes

Though protein and fats are the most satiating macronutrients, the food with the HIGHEST satiety index contains mostly carbohydrates…

 

That’s right! Potatoes are, in fact, the most satisfying food a human can eat!

 

Try for yourself - Get a beef steak and cook up some potato mash and you will be full for at least 3 hours.

Final Thoughts

 

One of the most important aspects of your nutrition plan is to make it actually satiating!

 

If you constantly feel hungry, you are not using the right nutrition plan, regardless of what anyone tells you.

 

Make sure to include these 4 foods presented in this article and let us know how they affected your satiety and energy levels!

 

For help or questions creating your own personalized nutrition plan to reach your goals, visit www.hybridathletetraining.com

 

Read more

4 Foods To Keep You Fuller For Longer

Posted by Lacey Byrd on

4 Foods To Keep You Fuller For Longer

 

Have you ever consumed a couple of consecutive big meals just to feel hungry 40 minutes later?

Well, if this has happened to you, odds are you are not selecting the right foods with the appropriate satiety index.

 

In this article, we’ll explain the importance of high satiety foods, and we’ll also give you a list of our 4 best picks in that category!

 

So, Why Is Satiety Important?

The modern-day market offers a variety or rather, an abundance of food products to choose from.

 

However, the thing is that the tastiest foods also happen to be more processed AND least satiating.

 

With poor nutrient profiles, these processed products simply satisfy your taste cravings, but hardly ever help you meet your actual nutritional needs.

 

When you’re not meeting your nutritional needs, well, your body keeps asking for more food by sending hunger signals, until you actually give the body what it needs.

 

That is to say that processed foods are NOT inherently fattening but instead, they make you eat a lot more which therefore leads to inevitable weight gain.

 

Being satiated for the longest time possible after each meal is important, as that means you have met your nutritional needs and your body has the resources to work with for the goal of sustaining healthy function.

 

What Actually Brings Satiety?

Every sensation or bodily signal in the body is closely related with the balance of certain hormones.

 

Specifically for appetite and satiety, leptin and ghrelin seem to be the two predominantly involved hormones.

 

The macronutrients you get from food, that are most effective in inducing the feeling of satiety, are protein & fat.

 

For this reason, it is of prime importance to meet your daily protein and fat needs, as they will play an essential role in how hungry you feel throughout the day.

 

Remember that a hungry mind won’t be able to focus on other, also important tasks you have.

 

Stay satiated!

 

The 4 Most Satiating Foods

 

Now without further ado, let’s have a look at the most satiating foods you can easily find in your local grocery store!

 

1.    Beef

As we mentioned, protein and fats from whole food sources are amongst the most satiating nutrients you can give to your body.

 

Beef and other red meats happen to be abundant of both nutrients, so including them in your nutrition plan is a good bet!

 

If you always wake up hungry, and that oatmeal & coffee breakfast full of sugar can’t satiate you, well, try a morning ribeye steak!

 

It works.

 

2.    Nuts

Cashews, almonds, walnuts and other nuts are so dense in energy that just a 100g of them can keep you full for hours on end.

 

Additionally, these tiny bites are full of essential fatty acids and other micronutrients that will not only keep you full, but also provide your body with the nutrients it needs.

 

Don’t be nuts, eat nuts.

 

3.    Eggs

If you are trying to establish a nutrition plan that is nutrient-dense enough to keep you full and healthy, eggs cannot be ignored!

 

Eggs are good as a standalone meal, or can be made an addition to a bigger meal, to make it complete!

 

Furthermore, they can be enjoyed in a variety of forms, such as an omelette, scrambled, or even over some rice in japanese style!

 

4.    Potatoes

Though protein and fats are the most satiating macronutrients, the food with the HIGHEST satiety index contains mostly carbohydrates…

 

That’s right! Potatoes are, in fact, the most satisfying food a human can eat!

 

Try for yourself - Get a beef steak and cook up some potato mash and you will be full for at least 3 hours.

Final Thoughts

 

One of the most important aspects of your nutrition plan is to make it actually satiating!

 

If you constantly feel hungry, you are not using the right nutrition plan, regardless of what anyone tells you.

 

Make sure to include these 4 foods presented in this article and let us know how they affected your satiety and energy levels!

 

For help or questions creating your own personalized nutrition plan to reach your goals, visit www.hybridathletetraining.com

 

Read more


How Important Are Micronutrients?

Posted by Lacey Byrd on

How Important Are Micronutrients?

 

In the modern-day world, we are constantly blasted with often contradicting information about nutrition.

 

Some people swear by the importance of protein and animal products, while others tell us it’s all about the caloric balance.

 

Now, because fat, protein and carbohydrates are taking the majority of the attention, one thing remains quite ignored…

 

That is namely, the importance of micronutrients, which is the topic of discussion for today!

 

So without further ado, let us go in depth on micronutrients and discuss what they are, what they do in the body and what the best sources are!

 

Macro VS Micro

 

So what exactly is the difference between macronutrients and micronutrients?

 

Well, as the names suggest, macronutrients are the primary nutrients our bodies need in big quantities - Protein, fats and carbohydrates.

 

These nutrients provide caloric value and are needed to sustain a healthy body weight and physiological functioning.

 

On the other hand, micronutrients do not really have a caloric value, but are just as important, due to their role in a variety of important processes all around the body.

 

Micronutrients include phytochemicals, vitamins, minerals and last but not least, antioxidants!

 

The body needs these nutrients to sustain the production of a variety of enzymes and hormones, which relate to the overall healthy functioning of the organism.

 

Micronutrient Deficiencies

Though the body needs micronutrients in small amounts, their absence quickly surfaces with a flurry of unwanted side effects.

 

For example, a magnesium deficiency can cause you to:

 

  1. Have bad sleep
  2. Crave sugar
  3. Cramp
  4. Be unable to focus on the task at hand

 

Vitamins and minerals are an important part of human nutrition, mainly because they help kids grow healthy and strong, while adults can reap the benefits of sustained health.

 

Fortunately enough, micronutrient deficiencies are generally easy to diagnose and can be seamlessly treated with various supplements and foods.

 

Common Micronutrient Deficiencies

 

With the abundance of nutrient-poor foods that many people survive on, micronutrient deficiencies are quite a common thing!

 

Here are the most common micronutrient deficiencies found in humans:

 

  1. Vitamin B12
  2. Iron deficiency
  3. Iodine
  4. Magnesium
  5. Vitamin D

 

Some of these are easy to diagnose and don’t hide much risk, but others can cause severe discomfort and if sustained in the long term, even damage.

 

For instance, B12 deficiencies which are common in vegans and vegetarians, can lead to anemia, memory issues, mood swings, irregular work of the heart and even neurological problems.

 

Micronutrient-Rich Foods


Unless you have severe deficiencies, micronutrient supplements are not really mandatory, as most deficiencies can be treated with a slight change in nutritional habits.


Let’s have a look at the most vitamin & mineral-abundant foods!

 

  1. Fatty fish - Omega-3s, vitamin D
  2. Citrus fruits - Vitamin C, Folic acid
  3. Carrots - Vitamin A
  4. Eggs- Vitamin B, Iron
  5. Avocados - Vitamins B2, B5, B6 (And tons of healthy fat!)
  6. Kiwis - Vitamin A, C, E, K, Folate & Choline

 

Including these foods in your menu regularly will keep you away from deficiencies and maintain a balanced inner chemistry.

 

Don’t like diversifying your food sources? Shoot for micronutrient supplements!

 

Take-Home Message

 

Your best nutrition plan is a good balance between macronutrients, micronutrients and calories.

 

Though micronutrients do not provide a caloric value, they play important roles in a variety of bodily functions.


Because their deficiencies will lead to worsened function, it is important to grant sufficient micronutrition through your food.

 

Last but not least, micronutrients don’t really need to be tracked as long as you consume a variety of foods in decent amounts.

Read more

How Important Are Micronutrients?

Posted by Lacey Byrd on

How Important Are Micronutrients?

 

In the modern-day world, we are constantly blasted with often contradicting information about nutrition.

 

Some people swear by the importance of protein and animal products, while others tell us it’s all about the caloric balance.

 

Now, because fat, protein and carbohydrates are taking the majority of the attention, one thing remains quite ignored…

 

That is namely, the importance of micronutrients, which is the topic of discussion for today!

 

So without further ado, let us go in depth on micronutrients and discuss what they are, what they do in the body and what the best sources are!

 

Macro VS Micro

 

So what exactly is the difference between macronutrients and micronutrients?

 

Well, as the names suggest, macronutrients are the primary nutrients our bodies need in big quantities - Protein, fats and carbohydrates.

 

These nutrients provide caloric value and are needed to sustain a healthy body weight and physiological functioning.

 

On the other hand, micronutrients do not really have a caloric value, but are just as important, due to their role in a variety of important processes all around the body.

 

Micronutrients include phytochemicals, vitamins, minerals and last but not least, antioxidants!

 

The body needs these nutrients to sustain the production of a variety of enzymes and hormones, which relate to the overall healthy functioning of the organism.

 

Micronutrient Deficiencies

Though the body needs micronutrients in small amounts, their absence quickly surfaces with a flurry of unwanted side effects.

 

For example, a magnesium deficiency can cause you to:

 

  1. Have bad sleep
  2. Crave sugar
  3. Cramp
  4. Be unable to focus on the task at hand

 

Vitamins and minerals are an important part of human nutrition, mainly because they help kids grow healthy and strong, while adults can reap the benefits of sustained health.

 

Fortunately enough, micronutrient deficiencies are generally easy to diagnose and can be seamlessly treated with various supplements and foods.

 

Common Micronutrient Deficiencies

 

With the abundance of nutrient-poor foods that many people survive on, micronutrient deficiencies are quite a common thing!

 

Here are the most common micronutrient deficiencies found in humans:

 

  1. Vitamin B12
  2. Iron deficiency
  3. Iodine
  4. Magnesium
  5. Vitamin D

 

Some of these are easy to diagnose and don’t hide much risk, but others can cause severe discomfort and if sustained in the long term, even damage.

 

For instance, B12 deficiencies which are common in vegans and vegetarians, can lead to anemia, memory issues, mood swings, irregular work of the heart and even neurological problems.

 

Micronutrient-Rich Foods


Unless you have severe deficiencies, micronutrient supplements are not really mandatory, as most deficiencies can be treated with a slight change in nutritional habits.


Let’s have a look at the most vitamin & mineral-abundant foods!

 

  1. Fatty fish - Omega-3s, vitamin D
  2. Citrus fruits - Vitamin C, Folic acid
  3. Carrots - Vitamin A
  4. Eggs- Vitamin B, Iron
  5. Avocados - Vitamins B2, B5, B6 (And tons of healthy fat!)
  6. Kiwis - Vitamin A, C, E, K, Folate & Choline

 

Including these foods in your menu regularly will keep you away from deficiencies and maintain a balanced inner chemistry.

 

Don’t like diversifying your food sources? Shoot for micronutrient supplements!

 

Take-Home Message

 

Your best nutrition plan is a good balance between macronutrients, micronutrients and calories.

 

Though micronutrients do not provide a caloric value, they play important roles in a variety of bodily functions.


Because their deficiencies will lead to worsened function, it is important to grant sufficient micronutrition through your food.

 

Last but not least, micronutrients don’t really need to be tracked as long as you consume a variety of foods in decent amounts.

Read more


12 Reasons You May Not Be Losing Fat

Posted by Lacey Byrd on

Have you been struggling to see the changes that you want in your body composition?
There are several factors that can have an effect on the change in our body composition.

 

 

 

 

 

 

 

 

 

 

1) You’re Not Eating Enough Calories

This is the opposite side of the coin, obviously. But some people go too far and diet too hard, drop their calories too low and in turn basically shut down their metabolism. When you cut calories too low your thyroid will shut down and losing fat will become very difficult. One easy way to monitor this is by taking your temperature when you wake up. If it starts dipping way below normal you’ll know you’ve royally messed up your metabolism.

At that point the best thing you can do is eat a little more for a few days

 2) You’re Eating Too Many Calories

This should be pretty obvious to most people, but there are still those who are claiming that you can eat all you want as long as you avoid carbs. That’s just not true. At the end of the day you need to eat less. It’s the fundamental law of thermodynamics. If you’re body weight is not coming down and you want it to, you are simply eating too many calories. Break out some measuring cups for a couple days and you will see your portions are more than you need. Most people eat way more than they think they do. Eating less is challenging at first, sure. That’s why most people look for another answer. But it's 70% of your weight loss results and anything worth accomplishing will be challenging especially at first. When you’re not losing fat the way you want to, the solution is pretty simple. Eat a little less food.

 

 

3) You’re Looking for the Quick Fix or Latest Celebrity Diet

 How long did it take you to get overweight? How much time and effort went into it? How many unhealthy meals did you have to eat and how many workouts did you have to miss? Add all that up and you’ll get an estimate of how long it’s going to take you to lose that weight. There are no quick fixes. Stopping for a few months, starting for a few weeks, being afraid to commit to something and yo-yoing doesn’t work and you always rebound and gain the fat back later, even more. The only thing that works is a complete lifestyle change with accountability and expert support like we do at Hybrid Athlete Training That and accepting the fact that it’s going to take some hard work and time.

 

 4) You’re Eating Too Much Fat

 Speaking of trendy diets… Some people go to the extreme of low carbs work, so no carbs should work better. They cut carbs and assume that they’re good to go and there’s nothing else to worry about. Unfortunately, the low/no carb diet isn’t as much fun as Dr. Atkins made it out to be. You can’t just eat Paleo muffins, eat pounds of bacon and mayonnaise with reckless abandon and think that you’ll magically end up lean. Fat contains calories; nine per gram to be exact. That’s more than twice the calories of a gram of protein or carbs. At the end of the day total calories still matter, and if you’re eating more than you burn you’re never going to get leaner and lighter. Please don’t mistake this as my advocating a low fat diet. That’s just as bad as eating too much fat. About 20% of your calories (and at the most, 30%) should come from healthy fats like free range egg yolks, wild caught fish, fish oil, grass fed beef and coconut oil to ensure optimal health. Just be careful about going overboard with it and thinking that low to no carbs automatically leads to lower weight. You still need to keep a handle on things like total calories.

 5) You’re Snacking Too Much

 Between Meals 4-6 moderate meals a day of real food, will keep your body from dealing with highs and lows in blood sugar fluctuations. This will also help you regulate your digestion, improve overall satiety and decrease any extremes of being overly full or extreme hunger. This balance leads to overall less cravings of high sugar/ high fat foods.

 

6) You’re Eating Too Many Nuts

Nuts have a lot of calories that can add up quickly. When working for fat loss you’re better off filling up on nutritionally dense foods that don’t pack a lot of calories, like green vegetables. Not too many people can eat ten almonds and stop lol. And that’s about the most you’d be allowed per day on a fat loss plan. Most people eat ten handfuls of almonds! That can easily put you over your daily calorie and fat limit. Nuts can also be problematic/allergenic for a lot of people, especially those with digestive or auto immune issues. Nuts should be used the same way you use cheese or condiments- sparingly.

 

 

 7) You’re Not Exercising Properly

Most busy people don't have time to do an hour of weight training and then another 30-60 mins of boring cardio. That's why Metabolic Resistance Training designed in a specific way and kept around an intense 30 minutes gives you the same muscle toning and fat loss results but in less time, because you increase your metabolism long after the workout is done, not just chasing the calories burned during. Plus it's less impactful on your joints and your compliance is higher because you can actually fit it into your schedule at least 4 times a week. When focusing on fat loss, focus on building lean strong muscle. Muscle IS your metabolism, and the stronger you get the bigger metabolic stress you exert, but your weight, bodyfat and inches comes down.

 

8) You’re Overdoing Cardio

Traditional forms of cardio are largely useless for fat loss. You're better off taking 30 minutes to prep a healthy meal. But useless is even okay, it’s when it starts to be counterproductive that we have a real problem. Excessive amounts of cardio lead to an overproduction of cortisol which leads to abdominal fat, thick legs and numerous joint and health problems. If you want to do cardio that won’t actually hurt you and could do you some good, go for a long walk, swim or hike. Also Sled pushes like we do at GYM SITE is an amazing exercise with no joint stress, causes no soreness but lights up your lungs and legs.

 

9) You're Not Getting Professional Help.

I wouldn't trust myself to fix my car, do the electrical in my house or create legal documents. So why do people think they can design an effective progressive workout program and controlled nutrition plan just baffles me. I've "only" spent thousands and thousands on my education and 20 years experience becoming a fitness professional. You want something done right that you are not an expert in, you hire a professional to get the best results, and like any service, yes you get what you pay for, so don't cheap out when it comes to your one and only body.

 

10) You’re Not Managing Stress Properly

When you get stressed out your body produces a hormone known as cortisol. This increases bodyfat storage if it’s not controlled. Most people are stressed out all day long which means their cortisol levels are always high. That leads to an increase in bodyfat even if your diet and training are perfect. So make sure to take the time for stress management every single day. It HAS to be built into your routine the same way that brushing your teeth or eating is. It’s that important. In the hierarchy of fat loss stress management may actually be the single most important factor. Here are some good ways to manage your stress:

  1. Meditate
  2. Keep a gratitude journal
  3. Get a pet 
  4. Learn to say no to other people's demands
  5. Don’t let surfing too much social media steal your time 
  6. Cut out the negative people in your life
  7. Get rid of the word can't
  8. Spend more time outdoors
  9. Make time for laughter every day
  10. Schedule more fun stuff with friends and family
  11. Volunteer
  12. Stop watching the negative news
  13. Listen to relaxing music
  14. Get regular massages
  15. Walk in the woods Stress management is an essential key to fat loss.

 

11) You’re Not Getting Enough Sleep

When you’re short on sleep your insulin sensitivity decreases and your cortisol goes up. Both things lead to less than optimal fat loss. In fact, sleep deprivation can actually lead to fat gain. You also miss out on the critically anti-aging and important Growth Hormone boost that comes each night during deep sleep. If you want to lose more fat you have to get more sleep. Most people will ignore this and some of you are probably reading this at 11pm. Unfortunately this just might be the most important thing on the whole list. Some tips to improve your sleep are: 

  1. Get outside in natural light for 15-30 minutes daily. 
  2. Work out earlier in the day. 
  3. Don’t have caffeine after 12pm.
  4. Turn the lights down in your house after dark.
  5. Don’t look at phone or computer screens two hours before bed. 
  6. Remove electronics from the bedroom. 
  7. Use the bed only for the two S's ;) 
  8. Make your bedroom as dark as possible. 
  9. Invest in a really good bed. You spend 1/3 of your life in bed. So it’s worth investing in the best bed you can afford. 
  10. Keep the bedroom cool. 68 degrees seems to be about right for most people.
More sleep improves EVERYTHING. Make it a priority.

12) You’re Not Sticking to the Plan

In the age of information overload the biggest roadblock to fat loss is program ADD. One week you’re doing high fat, the next week you’re doing high carbs, then no cardio, followed by cardio every day, and on and on. Fat loss is a simple science. There is a proven path that works. You just have to stick with it long enough to see results. The most you can lose is about 1-2 pounds of fat per week. Unless you’re over 300 pounds. In that case you’ll lose more. If you’re leaner you’ll be able to lose less. Nothing you can do will change that. It’s human physiology. Bodybuilders and field athletes are the leanest people on earth. What do they do each week:

  1.  Eat protein, vegetables and starch every day
  2. Never go too low on carbs
  3. Resistance Training 3-4 times
  4. Cardio and Conditioning 1-3 times
  5. Expend more calories than they consume
  6. Manage stress
  7. Sleep

 

 

The last thing I’d add is to simply walk more. Get a FitBit or use the Health app on your Phone and shoot for 10,000 steps per day. Don’t sit when you can stand, and build movement into your daily routine. A sedentary life equals death. 

 

 

It’s a simple but powerful plan, easy to follow, and it works. Forget the quick fixes and make it a lifestyle like we do at HYBRID ATHLETE TRAINING 

 

Visit www.hybridathletetraining.com to get started today!

Read more

12 Reasons You May Not Be Losing Fat

Posted by Lacey Byrd on

Have you been struggling to see the changes that you want in your body composition?
There are several factors that can have an effect on the change in our body composition.

 

 

 

 

 

 

 

 

 

 

1) You’re Not Eating Enough Calories

This is the opposite side of the coin, obviously. But some people go too far and diet too hard, drop their calories too low and in turn basically shut down their metabolism. When you cut calories too low your thyroid will shut down and losing fat will become very difficult. One easy way to monitor this is by taking your temperature when you wake up. If it starts dipping way below normal you’ll know you’ve royally messed up your metabolism.

At that point the best thing you can do is eat a little more for a few days

 2) You’re Eating Too Many Calories

This should be pretty obvious to most people, but there are still those who are claiming that you can eat all you want as long as you avoid carbs. That’s just not true. At the end of the day you need to eat less. It’s the fundamental law of thermodynamics. If you’re body weight is not coming down and you want it to, you are simply eating too many calories. Break out some measuring cups for a couple days and you will see your portions are more than you need. Most people eat way more than they think they do. Eating less is challenging at first, sure. That’s why most people look for another answer. But it's 70% of your weight loss results and anything worth accomplishing will be challenging especially at first. When you’re not losing fat the way you want to, the solution is pretty simple. Eat a little less food.

 

 

3) You’re Looking for the Quick Fix or Latest Celebrity Diet

 How long did it take you to get overweight? How much time and effort went into it? How many unhealthy meals did you have to eat and how many workouts did you have to miss? Add all that up and you’ll get an estimate of how long it’s going to take you to lose that weight. There are no quick fixes. Stopping for a few months, starting for a few weeks, being afraid to commit to something and yo-yoing doesn’t work and you always rebound and gain the fat back later, even more. The only thing that works is a complete lifestyle change with accountability and expert support like we do at Hybrid Athlete Training That and accepting the fact that it’s going to take some hard work and time.

 

 4) You’re Eating Too Much Fat

 Speaking of trendy diets… Some people go to the extreme of low carbs work, so no carbs should work better. They cut carbs and assume that they’re good to go and there’s nothing else to worry about. Unfortunately, the low/no carb diet isn’t as much fun as Dr. Atkins made it out to be. You can’t just eat Paleo muffins, eat pounds of bacon and mayonnaise with reckless abandon and think that you’ll magically end up lean. Fat contains calories; nine per gram to be exact. That’s more than twice the calories of a gram of protein or carbs. At the end of the day total calories still matter, and if you’re eating more than you burn you’re never going to get leaner and lighter. Please don’t mistake this as my advocating a low fat diet. That’s just as bad as eating too much fat. About 20% of your calories (and at the most, 30%) should come from healthy fats like free range egg yolks, wild caught fish, fish oil, grass fed beef and coconut oil to ensure optimal health. Just be careful about going overboard with it and thinking that low to no carbs automatically leads to lower weight. You still need to keep a handle on things like total calories.

 5) You’re Snacking Too Much

 Between Meals 4-6 moderate meals a day of real food, will keep your body from dealing with highs and lows in blood sugar fluctuations. This will also help you regulate your digestion, improve overall satiety and decrease any extremes of being overly full or extreme hunger. This balance leads to overall less cravings of high sugar/ high fat foods.

 

6) You’re Eating Too Many Nuts

Nuts have a lot of calories that can add up quickly. When working for fat loss you’re better off filling up on nutritionally dense foods that don’t pack a lot of calories, like green vegetables. Not too many people can eat ten almonds and stop lol. And that’s about the most you’d be allowed per day on a fat loss plan. Most people eat ten handfuls of almonds! That can easily put you over your daily calorie and fat limit. Nuts can also be problematic/allergenic for a lot of people, especially those with digestive or auto immune issues. Nuts should be used the same way you use cheese or condiments- sparingly.

 

 

 7) You’re Not Exercising Properly

Most busy people don't have time to do an hour of weight training and then another 30-60 mins of boring cardio. That's why Metabolic Resistance Training designed in a specific way and kept around an intense 30 minutes gives you the same muscle toning and fat loss results but in less time, because you increase your metabolism long after the workout is done, not just chasing the calories burned during. Plus it's less impactful on your joints and your compliance is higher because you can actually fit it into your schedule at least 4 times a week. When focusing on fat loss, focus on building lean strong muscle. Muscle IS your metabolism, and the stronger you get the bigger metabolic stress you exert, but your weight, bodyfat and inches comes down.

 

8) You’re Overdoing Cardio

Traditional forms of cardio are largely useless for fat loss. You're better off taking 30 minutes to prep a healthy meal. But useless is even okay, it’s when it starts to be counterproductive that we have a real problem. Excessive amounts of cardio lead to an overproduction of cortisol which leads to abdominal fat, thick legs and numerous joint and health problems. If you want to do cardio that won’t actually hurt you and could do you some good, go for a long walk, swim or hike. Also Sled pushes like we do at GYM SITE is an amazing exercise with no joint stress, causes no soreness but lights up your lungs and legs.

 

9) You're Not Getting Professional Help.

I wouldn't trust myself to fix my car, do the electrical in my house or create legal documents. So why do people think they can design an effective progressive workout program and controlled nutrition plan just baffles me. I've "only" spent thousands and thousands on my education and 20 years experience becoming a fitness professional. You want something done right that you are not an expert in, you hire a professional to get the best results, and like any service, yes you get what you pay for, so don't cheap out when it comes to your one and only body.

 

10) You’re Not Managing Stress Properly

When you get stressed out your body produces a hormone known as cortisol. This increases bodyfat storage if it’s not controlled. Most people are stressed out all day long which means their cortisol levels are always high. That leads to an increase in bodyfat even if your diet and training are perfect. So make sure to take the time for stress management every single day. It HAS to be built into your routine the same way that brushing your teeth or eating is. It’s that important. In the hierarchy of fat loss stress management may actually be the single most important factor. Here are some good ways to manage your stress:

  1. Meditate
  2. Keep a gratitude journal
  3. Get a pet 
  4. Learn to say no to other people's demands
  5. Don’t let surfing too much social media steal your time 
  6. Cut out the negative people in your life
  7. Get rid of the word can't
  8. Spend more time outdoors
  9. Make time for laughter every day
  10. Schedule more fun stuff with friends and family
  11. Volunteer
  12. Stop watching the negative news
  13. Listen to relaxing music
  14. Get regular massages
  15. Walk in the woods Stress management is an essential key to fat loss.

 

11) You’re Not Getting Enough Sleep

When you’re short on sleep your insulin sensitivity decreases and your cortisol goes up. Both things lead to less than optimal fat loss. In fact, sleep deprivation can actually lead to fat gain. You also miss out on the critically anti-aging and important Growth Hormone boost that comes each night during deep sleep. If you want to lose more fat you have to get more sleep. Most people will ignore this and some of you are probably reading this at 11pm. Unfortunately this just might be the most important thing on the whole list. Some tips to improve your sleep are: 

  1. Get outside in natural light for 15-30 minutes daily. 
  2. Work out earlier in the day. 
  3. Don’t have caffeine after 12pm.
  4. Turn the lights down in your house after dark.
  5. Don’t look at phone or computer screens two hours before bed. 
  6. Remove electronics from the bedroom. 
  7. Use the bed only for the two S's ;) 
  8. Make your bedroom as dark as possible. 
  9. Invest in a really good bed. You spend 1/3 of your life in bed. So it’s worth investing in the best bed you can afford. 
  10. Keep the bedroom cool. 68 degrees seems to be about right for most people.
More sleep improves EVERYTHING. Make it a priority.

12) You’re Not Sticking to the Plan

In the age of information overload the biggest roadblock to fat loss is program ADD. One week you’re doing high fat, the next week you’re doing high carbs, then no cardio, followed by cardio every day, and on and on. Fat loss is a simple science. There is a proven path that works. You just have to stick with it long enough to see results. The most you can lose is about 1-2 pounds of fat per week. Unless you’re over 300 pounds. In that case you’ll lose more. If you’re leaner you’ll be able to lose less. Nothing you can do will change that. It’s human physiology. Bodybuilders and field athletes are the leanest people on earth. What do they do each week:

  1.  Eat protein, vegetables and starch every day
  2. Never go too low on carbs
  3. Resistance Training 3-4 times
  4. Cardio and Conditioning 1-3 times
  5. Expend more calories than they consume
  6. Manage stress
  7. Sleep

 

 

The last thing I’d add is to simply walk more. Get a FitBit or use the Health app on your Phone and shoot for 10,000 steps per day. Don’t sit when you can stand, and build movement into your daily routine. A sedentary life equals death. 

 

 

It’s a simple but powerful plan, easy to follow, and it works. Forget the quick fixes and make it a lifestyle like we do at HYBRID ATHLETE TRAINING 

 

Visit www.hybridathletetraining.com to get started today!

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