Getting Lean – 6 LAWS OF GETTING LEAN
by George Foreman III
1. FIGHTERS TRAIN (&FIGHT) IN INTERVALS – FIGHT INTENSITY INTERVAL TRAINING (FIIT)
High Intensity Interval Training not only Burns more calories during your workout, but during the 24rs following your workout. It will also help develop lean muscle mass.
A little more info from Men’s Fitness
“High Intensity Interval Training is more time efficient in caloric expenditure than a traditional cardio workout.
– See more at: http://www.mensfitness.com/training/lose-weight/how-to-get-lean-25-ways-to-lose-fat-faster/slide/1#sthash.jkUINVq8.dpuf
2. FIGHTERS NEED STRENGTH – RESISTANCE TRAINING
It’s very simple, more muscle burns more fat. The more developed your muscles are the more you fat your will burn even when your not working out!
Research shows that 1 pound of muscle burns seven to 10 calories per day, while 1 pound of fat burns only 2 to 3 calories, according to the American Council on Exercise.
3. FIGHTERS MUST MAINTAIN A CALM AND FLEXIBLE MIND AND BODY. REDUCE STRESS
According to Stress.org, stress has been known to cause unnecessary increases in blood cortisol levels which can cause an increase in appetite and trigger your body to metabolize your food into abdominal fat and harmful other issues. So a little yoga, and relation can go a long way into getting you into “fighting” shape!
For More Check out: http://www.medicinenet.com/script/main/art.asp?articlekey=5330
4. FIGHTERS DONT EAT “FOOD” WE EAT “FUEL.”
More lean Meats & healthy Fats, Green/Rich Colored Vegetables & Less Carbs (Especially processed ones!).
Here’s what I’m eating. I like to keep it simple with a basic list of “Do’s & Don’ts” :
George’s Do’s & Don’ts
- Green Vegetables: Spinach, Broccoli Mixed Greens, Kale, etc.
- Rich Colored Vegetables: i.e. Beets, Carrots
- Fruit ( In the morning &/or Immediately following my workout)
- Oils: Flax Seed, Extra Virgin Olive Oil, Grapseed Oil, Sesame Seed Oil
- Eggs (Organic when possible)
- Sweet Potatoes
- Beans & Peas
- Wild Rice
- Brown Rice ( & Brown Rice Pasta)
- Quinoa ( & Quinoa Pasta)
- Organic Cheese
- Organic Greek Yogurt with Probiotics
- Organic Oil & Vinegar Based Dressings
- Pizza with GLUTEN-FREE CRUST!!! (Ask and you shall find. Pastoral has a good one)
- *Sweet Potato Fries ( ASK waiter if batter has wheat flour or not)
- Donuts ( I call them DO-NOTS! )
- Soda of ANY kind. Diet or regular.
- Wheat of any kind ( In: bread, Pasta, deserts, beer, In Cocktails)
- Diet Coke
- Bread (just in case you didn’t get the message earlier)
- Pasta ( Gluten FREE IS OKAY!)
- High Fructose Corn Syrup ( Read ALL labels)
- Ketchup (organic is allowed only as a cheat food)
- Added Salt
- Added Sugar
- Fried Food
- Processed Cheese
- Processed Food: Try to stick with fresh & Organic choices as much as possible.
My “Cheat Foods” Once/Week
- Cheese (real cheese)
- Pure Chocolate
- French Fries without wheat batter
- Scoop of Vanilla Haagen Daz
Tips for Success:
- Do all your shopping once EVERY week
- Cook as many of your own meals as possible
- ALWAYS keep healthy snacks in purse, desk, car, etc. to fight cravings & bad choices when away from home
- Always eat before you go grocery shopping
- When Changing diet, Always replace unhealthy things with healthy options instead of just removing them from your diet.
More info on Controlling Carb Intake
“The most important step is to control the carbohydrates,” say Duffy. “Most people get fat from eating too many carbs, eating carbs alone, and eating them late at night. Instead, what people should do is eat carbs in combination with complete proteins and good fats. Eating carbs alone will lead to an increase in blood glucose. This increase in blood glucose causes an over release of insulin and then triggers a fat storage response by the body. This triggers the body’s hunger mechanism as well as its sugar craving mechanism. When carbs are combined with proteins and fats, glucose in the blood stream is buffered by the metabolites of the consumed proteins and fats. This will not lead to an over release of insulin and thus not fat storage, hunger or sugar cravings.”……Eating complete proteins and good fats does not cause this mechanism to happen.”
– See more at: http://www.mensfitness.com/training/lose-weight/how-to-get-lean-25-ways-to-lose-fat-faster/slide/21#sthash.jkUINVq8.dpuf
5. FIGHTERS NEVER FIGHT SLEEP. MAINTAIN A DISCIPLINE RESTING REGIME.
Fighter’s need their sleep…but did you know deprivation could cause weight gain??? Check it out:
“Sleep deprivation is like the trifecta for weight gain! When you are sleep deprived your body reacts in different ways on a hormonal level, which can impede weight loss. During times of sleep deprivation your body is on high alert thinking that there is a danger (or else you would be sleeping), so your metabolism slows down to conserve energy. Second, your appetite is higher (due to elevated levels of cortisol) looking for food for more energy. Third, your food choice becomes effected in that your body tends to crave high carbohydrate, high fat foods because they help produce serotonin, which helps calm you down from this aroused state.”
6. FIGHTERS NEVER FIGHT ALONE
Stanford University found that simply receiving a check-in phone call that asked about your progress every two weeks increased the amount of exercise participants did by 78% on average.
A workout partner will keep you moving:
In the Stanford University study, participants who had received those bi-weekly check-in phone calls were still exercising at the increased level even after 18 months.
Meanwhile, the Department of Kinesiology at Indiana University found that couples who worked out separately had a 43% dropout rate, while those who went to the gym together had only a 6.3% dropout rate.
– See more at: http://blog.codyapp.com/workout-partner-motivation-exercises/#sthash.FwPgSmgl.dpuf