I don't want to bore you to death with scientific mumbo jumbo, I just want to give you the quick truth. That's what I do. You see, losing belly fat and building rock hard six pack abs isn't all that difficult...it does take effort, but it's definitely not as difficult as people think it is.
There is no miracle potion, no quick weight loss pill, no ab belt or roller to do it for you. There is no groundbreaking "research" that the so-called gurus are withholding from you. Seriously, the most important part of the process is arming yourself with the CORRECT knowledge. If you know how your body works...why it stores belly flab...what actually causes it to burn off...the easier life will be for you.
Now, I know there are a ton of so-called experts and self-proclaimed gurus out there that are confusing the heck out of you. I know a lot of people tell you different things. It can be as frustrating as hell. Trust me...I've been there. But if you follow these simple rules and burn them into your brain things will be a lot different.
Anyway, let's get straight to the tips.
Check this out:
- Increased Protein intake triggers the hormone Glucagon.
- This, in turn, prevents your Insulin levels from spiking.
- Which simply means you minimize the chance of storing blood sugar as fat.
Say what now? OK that's about the extent of the scientific mumbo jumbo for today. Here's the english version:
Whether you are an elite athlete or just hit the gym once per week, I'm sure you've probably felt tired and sore at least a few times following your workout. If you really busted it, you may have even felt tired and sore for several DAYS after your workout. No you weren't dying and you didn't "over do it" you probably just neglected a key aspect of your exercise nutrition plan.
Listen closely. If you only remember ONE THING from what you'll read here today remember this: Your post-workout meal is probably THE MOST important meal of the day.
Here's why: After you're finished with a tough workout, your body enters a catabolic state where your muscle glycogen is depleted and high cortisol levels begin to rapidly break down muscle tissue.
For the serious lifter, the catabolic state scenario is an absolute nightmare, but the good news is that you can easily promote an anabolic state and reverse this unwanted post-workout catabolic state simply by consuming a quick digesting whey protein shake or smoothie right after your workout is complete. (I'll list 3 of my favorite post workout smoothie recipes below)
Research has proven that proper post-workout nutrition supplementation is critical for recovery from intense weight-training and endurance exercise, and recent evidence points to a specific combination of carbohydrates and protein as being the most effective for restoring muscle glycogen (the fuel you use while exercising), repairing muscle damage, preventing muscle breakdown, and promoting muscle growth.
All of these factors are important for your timely return to your workout plan. So you won't have to worry about spending hours in the ice bath or taking days off work because you can't get out of bed. Plus you'll be able to burn fat faster.
The importance of post-workout nutrition & muscle glycogen
The nutrients you ingest immediately following your workout can have a significant impact on how you recover. When you exercise intensely (as you should be doing every workout), one of the fuel sources you use is glycogen, which is stores of carbohydrate found within your muscle. This fuel source must be replenished quickly to allow you to workout hard again soon after your initial training session.
Now...post workout carbs are very important, but protein is also important because it works synergistically with carbohydrate to promote the quick replenishment of muscle glycogen without having to take in excessive amounts of carbohydrate at one time.
So whats the ideal post workout carb/protein ratio?
The amount of carbohydrate and protein found to be most effective for endurance and resistance exercise ranges between 1.0 and 1.5 g carbs/kg body weight, and 0.4 to 0.6 g protein/kg body weight.
TIP: Weight trainees don't need as many post workout carbs as endurance athletes because endurance exercise depletes more carbohydrate from the muscle than resistance exercise.
Pre-workout nutrition & muscle damage
Intense exercise can cause muscle damage. This muscle damage is the result of catabolic hormones released in response to exercise and mechanical stress to your muscle fibers. If you fail to optimize your exercise nutrition, your muscles remain in a state of constant breakdown for hours on end. Plus, when your muscle fibers are damaged, muscle glycogen replenishment is dramatically reduced.
The good news is that you can help reduce muscle damage and soreness simply by consuming a combo of carbohydrate and protein before and after you workout. This unique pre workout combo helps to prevent some of the muscle damage that happens during exercise and in the hours following. Yes it's that simple.
Optimal protein synthesis
Most of us want to build more lean muscle mass and reduce body fat. That's a no brainer right? If you want this to happen though you'll need to optimize this exercise response by giving your body a good balance of protein and carbohydrates before and after you workout.
I highly recommend taking amino acids, especially branch chain aminos (BCAAs), right before your workout and just after your workout. Research has proven this pre and post supplementation method to be more effective than taking BCAAs only after a workout. Around 5-6 grams of essential amino acids from whey protein is shown to be most ideal, which can be achieved with about a 20-30 gram serving of Whey Protein.
Carbohydrates are also beneficial and providing them in a 2:1 ratio with protein is shown to be best for optimizing your recovery from exercise and stimulating protein synthesis while preventing protein breakdown after exercise.
I like to keep my post-workout meal calories around the 400 to 500 calorie range, depending on what I am training for. Female lifters (120-140 pounds) should only need about 250-300 calories or so. I also never eat fats with my post workout meal because fat slows down nutrient absorption which is the last thing you want to happen post-workout so avoid fats in your post workout meal.
Keep in mind that you don't need to go out and spend a boat load of cash on "specially formulated" post-workout drinks and potions in order to recover from your workout. Yes I know the ads look really cool and all, and they suck you in with the clever sales copy and crazy "research studies" and "testimonials" but you don't need any of what they are selling. Besides, most of these mixes contain low quality ingredients that could do you more harm than good. You can make your own post-workout shake right at home using natural ingredients! That's what I do at least.
I have two brands of protein power in my kitchen. My number one brand of choice is Prograde Protein and my backup protein powder is Pro Complex Whey by Optimum Nutrition.
Prograde's protein may not be the most well known brand but it is by far the most legit out of all of the brands out there. It contains the perfect ratio of carbs to protein, plus essential amino acids and additional vitamins and minerals. As an added bonus, the stuff is sweetened with Stevia and not a potentially harmful artificial sweetener. Prograde is definitely a brand that I trust my abs AND my health with.
Here are some of my favorite post-workout shake blends. If you ever feel inspired, perhaps you may want to try and whip one up yourself. If you do decide to make one, let me know what you think.
The Halle Berry (my favorite)
30g whey protein
1/2cup greek yogurt (plain, lowfat)
1/2 cup sliced strawberries
1/2 cup sliced raspberries
1 cup ice cubes
3/4 teaspoon vanilla extract (pure, not flavored syrup)
Healthy Bahama Mama
30g whey protein
1/2 cup pineapple chunks
3/4 cup sliced mango
1 orange slice
1 lemon slice
1 teaspoon lime juice
1 cup ice cubes
El Swolio
30g whey protein
1 banana
1 cup mixed berries
8 oz vanilla almond milk
1 slice of papaya
1 date
pinch of cinnamon
2 cups ice cubes
***When you make these smoothies put all of the ingredients in a blender and blend on high speed until the mixture looks smoothie-ish. Drink immediately. Keep in mind that if you are using frozen fruit instead of fresh fruit you won't need as much ice so you can reduce the 1 cup of ice to 3/4 cup or so.
TIP: If you are "keeping it light" and want to avoid fruit and post-workout calories, just have some regular ole whey protein in water and a small sweet potato instead. Just remember this: Yes these shakes do contain fruits and fruits are on many people's "do not eat list" if you are trying to lose fat, but I totally recommend eating fruit because consuming natural carbs such as fruits post-workout helps promote an anabolic effect that can actually HELP your muscles repair faster.
The faster your muscles repair, the faster you can increase your metabolism. You know what that means right? Accelerated fat loss!
Here's the most important thing. If you eat more protein you bust the belly flab. Sure, there's more to it than that, but that's the main point. So as long as you understand the basics you can lose your gut and then keep the belly flab from coming back.
Just remember, when you only eat carbs your Insulin levels go through the roof. And all that blood sugar (that's what the carbs turn into after you've eaten them) which isn't needed by your body MUST go somewhere. Yup, it goes to your belly; or your butt; or your hips; or your thighs...and who wants thunder thighs???
So just be sure to optimize your workout recovery and stimulate protein synthesis with a 2:1 ratio of carbs to protein. This will help you prevent breakdown after exercise and also help you burn more belly fat.
The best part is, it's not very hard to consume more protein. In fact, it's pretty darn easy. A high quality protein powder will do just the trick.
See you at the beach.
Jamin Thompson
Jamin Thompson is an internationally recognized fat loss expert, fitness model, motivational speaker, and sports performance expert. He is the author of the best selling six pack abs & nutrition e-book, The 6 Pack Secret: Fat Burning Secrets of The World's Top Fitness Models http://www.the6packsecret.com
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