Jumpstart your metabolic rate with the following diet plan:
Ripped, Cutting up, Shredding. Various labels to describe the bodybuilder’s ultimate goal – to send undesirable body-fat packing while keeping your hard-earned muscle mass right where it is.
Although the often-prescribed method of eating lesser calories daily while burning additional calories through exercise is surely the foundation upon which a six-pack is based. A lot of us soon discover that approach eventually fails.
Plateaus, those tough roadblocks in which body-fat seems to hold on to your frame regardless of how hard you exercise or how carefully you count calories, avoid many of us from achieving low levels of body-fat.
Even worse, plateaus are often so annoying that they result in unhealthy last-ditch efforts, including really low-carb diets or huge amounts of cardio combined with significantly low calorific intake. A better way out is to follow a rotational diet that, contrary to chronic dieting, helps create a calorific deficiency while keeping your metabolism humming.
STARVING YOURSELF IS A BIG MISTAKE
Most diet techniques are based on a calorie-deficit approach: you eat significantly less fuel then the body needs each day, which creates an energy deficit, and the body responds by calling upon body-fat as fuel. However adopting a severely low-calorie diet in hopes of a quick fix only sets you up for failure.
Starving yourself saps your energy and you can’t work out, so you cannot change the way you look. Drastic calorie decrease leads to a slowdown in the metabolic rate – the total amount of calories burnt in a day – and a gradual metabolism is the death wish for anybody seeking a hard body.
Studies have indicated that the thyroid gland, the source of thyroid hormones that inevitably help determine your metabolic rate, responds quickly to starvation diets. That is, when you eat too few calories, your body decreases its thyroid hormone performance, which decreases your metabolic rate. Other devastating effects of starving include an increase in fat-storing enzymes in the body.
One enzyme known as lipoprotein lipase (LPL) acts as a kind of a gatekeeper, allowing fatty acids to flow in and out of fat cells. While minor reductions in calories result in a decrease in LPL activity, giving fatty acids the liberty to flow out of fat cells, extremely aggressive calorie cuts basically increase LPL activity. In concert with decreased levels of thyroid hormone, this causes the body to cling to stored body-fat.
While serious calorific reductions apparently throw a dietary monkey wrench into the fat-loss equation, calorie surpluses or eating too much exerts another complex effect. Not only does body-fat increase, but overeating could cause a minor increase in thyroid levels and a growth in anabolic hormones that help aid muscle mass such as growth hormone, testosterone and IGF-1.
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A BETTER WAY TO ENJOY YOUR DIET
The rotational strategy to getting ripped utilizes both dieting and eating phases. The first requires a reduction in calories by reducing your daily carbohydrate consumption by 50% for 2-4 days. Since prolonged periods of dieting can slow the metabolism, a single “eating” day in which you increase your carb intake 50% higher than usual can sidestep any possible slowdown.
For instance, an individual presently eating 400 grams of carb each day would decrease his daily intake to 200 grams for 2-4 days. Next, he’d turn into the eating phase and increase his carbs to 600 grams for a single day. This gives a mental break from dieting, decreases the magnitude of metabolic slowdown, and may increase testosterone, growth hormone and IGF levels enough to help maintain metabolic-boosting muscle. After the single high-carbohydrate day, he’d go back to the dieting phase.
Taking in more carbohydrate in the eating stage can easily reverse the catabolic environment and muscle loss related to many diets by increasing insulin levels and re saturating the muscles with their main source of training fuel – stored muscle glycogen. With persistent dieting and a lower carbohydrate ingestion, in contrast, glycogen stores drop and insulin levels continue to be consistently low.
While a lower calorific consumption, modified insulin output and lower glycogen stores are factors that affect fat loss, the three can also make you slip into a catabolic state in which the body burns up protein from muscle tissue for fuel. You walk a really fine line between progress and plateau.
Carbohydrates prevent your body from using other sources of energy, including the branched-chain amino acid called leucine, that is essential in the whole protein balance of muscle tissue. If you were to chronically under consume carbohydrates, your body would just end up using more leucine as fuel, resulting in muscle loss.
The eating phase of this rotational technique, however, requires a substantial influx of carbs, causing an insulin surge that immediately reverses short-term protein (muscle) breakdown. This, in turn, lets you hold the maximum amount of muscle before re-entering the diet phase.
HOW PEOPLE KEEP THEIR METABOLIC RATE STEADY
Many people hope to keep their metabolic-friendly muscle while dieting by over aggregating the requirement for dietary protein. I know many people who increase their protein while eating fewer carbs in expectations of preventing muscle loss.
However you can’t reduce your carbs in half and increase your protein substantially; that would counteract the calorie reduction created by eating fewer carbs. Cutting your carbs by fifty percent for a few days while keeping your protein regular would help you get leaner, and a day of high carbs would ensure that you get the added fuel to get through the low-carb days.
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