The Synergytraining Blog

Let’s face it, thin is in. Everywhere you look, there’s a new gadget or program to help you lose weight. Since obesity is a growing epidemic worldwide, there sure are a lot of ideas on how to combat it. It’s time to review some of the top ways to shed that unwanted fat and make you look lean and mean!

1. Eat low glycemic meals (that have little impact on blood sugar levels) Mixed meals containing high quality protein, complex carbohydrates, and essential fats are the key to stabilizing insulin levels. If you can stabilize insulin levels, then you are less likely to store excess carbohydrates as fat. An example meal is chicken breast (baked with olive oil), sweet potatoes, and steamed broccoli.
2. Don’t eat too many carbohydrates at night. This can interfere with Growth Hormone (GH) levels while you sleep – not good for optimal fat loss and recovery. Plus, this may lead to more fat storage as metabolism is slower at night. Eat only protein and fiber at night.
3. Eat 6 small meals throughout the day – One study published in the Canadian Journal of Physiology and Pharmacology showed that increased frequency of feeding helped stabilize insulin secretion. The researchers of this study went on to say ..increasing the number of meals increased thermogenesis and fat utilization.
4. Get wet and stay Wet – Try and drink up to a gallon of pure water daily – you don’t have to do this right away if you don’t drink that much water regularly but start by doubling the amount you drink and go from there. A study in the Journal Medicine and Science in Sports and Exercise showed that dehydration can cause a significant drop in Resting Metabolic Rate (RMR)-lowering metabolism is not good for fat burning. Research indicates you can dehydrate 2 to 6 percent of your bodyweight during exercise.
5. Eat plenty of protein and fiber – These enhance the thermic effect of food (TEF) which can enhance metabolic rate. The thermic effect of food is the cost of metabolizing different types of food. Research indicates that a high protein/low fat meal boosts post meal thermogenesis by 100% as compared to a high carbohydrate/low fat meal. I guess that’s why high protein diets are popular for weight loss!
6. Train hard with weights – Research shows that weightlifting is one of the best ways to boost metabolic rate. In one study published in the Journal of Applied Physiology in 1998, 30 men were assigned to three different exercise protocols: Endurance training (jogging or running), Resistance training, or combined resistance and endurance training. The researchers showed that resistance training alone will increase Basal Metabolic Rate (BMR) and muscular strength. They showed that resistance training can boost metabolism (and hence fat loss) much better than just endurance training alone. This was intense resistance training with short rest periods in between sets.
7. Perform compound exercises – Do the squat and bench press and try to use heavy weight for lower reps. These types of exercises and training methods have been shown to boost testosterone levels more than other type of isolation exercises. Testosterone is THE muscle building hormone and more lean muscle equals increased metabolism which can lead to greater fat loss!
8. Do cardio first thing in the morning on an empty stomach - Research at the University of Texas clearly shows that fat burning is suppressed significantly when carbohydrates are ingested up to six hours before the exercise. Other research suggests that cardiovascular work on an empty stomach can help burn up to three times more fat. In a fasting state, insulin levels are low. When insulin is elevated however, it can inhibit the fat loss process. So by performing cardio on an empty stomach, your body is in a prime fat burning mode. Make sure you drink plenty of water before, during, and after cardio.
9. Run like the wind – Sprinting is an excellent way to burn fat. Research shows that intense exercise like sprinting can burn more fat while helping maintain lean muscle mass as compared to low intensity cardio work. Have you noticed how Olympic sprinters are very muscular while being lean and long distance runners are plain skinny? Well those sprinters were definitely onto something.
10. Take a post workout Protein/Carb Drink -Research indicates that consuming a protein/carbohydrate drink immediately after a workout can increase RMR which can increase metabolism and help with fat loss. Plus this is also important for optimal muscle recovery.
11. Take CLA (conjugated linoleic acid) – This advanced form of an essential fatty acid can actually reduce body fat while dieting. Researchers have proposed several ways on how CLA works. One, it interferes with a substance in your body called lipoprotein lipase that helps store fat in your body and CLA also helps your body use its existing fat for energy. So you prevent fat storage while burning the fat you have. Recent long term research on Cognis™ Tonalin® brand CLA showed that it caused a significant decrease in body fat while increasing lean body mass. Another study published in the International Journal of Obesity and Related Metabolic Disorders in July 2003 also showed that CLA supplementation at a dose of either 1.8 g/daily or 3.6 g/daily caused an increase in resting metabolic rate. Revving up the metabolism can mean greater fat and weight loss! A good amount is 1.4 – 4 grams in divided doses daily.
12. Use caffeine – Caffeine has been shown in several studies to promote fat oxidation and both weight and fat loss in exercising individuals. Caffeine works through several mechanisms of action including promoting the release of stored fat to be used as energy and sparing glycogen (carbohydrate stores in muscle cells and the liver) because of an increased rate of fat oxidation (which could explain why caffeine delays time to exhaustion during aerobic exercise). Taking 200 mg before a workout (especially cardio) can be beneficial.
13. Take green tea extract – A study published in the American Journal of Clinical Nutrition in Dec. 1999 showed that green tea extract actually increased 24 hour energy expenditure and fat oxidation in humans. Plus it has good immune boosting effects as an added bonus. Taking 200-300 mg daily could be beneficial. Look for a standardized extract containing at least 40% EGCG.
14. Take Guggulsterones - This supplement can jumpstart metabolism by normalizing thyroid hormones (both T4 and T3). Take 25 mg three times daily. Look for a standardized extract of Type E and Z guggulsterones from Commiphora mukul.
15. Spice it up – Sprinkle cayenne pepper on your food to boost metabolism. Cayenne pepper has some unique metabolic and thermogenic properties based on its capsaicin content (which is the active ingredient). Cayenne pepper has been noted for hundreds of years to increase perspiration and influence body temperature.
16. Got Calcium – Calcium is the most abundant mineral in the body. A 2003 published study at the University of Tennessee entitled – Mechanisms of dairy modulation of adiposity, showed that high calcium diets can increase lipolysis (a fancy word for fat burning) and preserve thermogenesis during calorie restriction which can then lead to weight loss. They also mention that low calcium diets can actually lead to an increase in fat. Make sure you get in 1200 mg of calcium daily.
17. Lower Cortisol Levels -A major risk factor to increasing fat and mainly abdominal fat is the hormone cortisol. Cortisol causes a redistribution of bodyfat to occur and causes an increase in belly fat. Reducing stress and getting enough sleep every night can certainly help in managing cortisol levels to reduce fat storage in the abdomen region. There are also some powerful, research based supplements that can stop cortisol in its tracks! These include Phosphatidylserine, Vitamin C, and Zinc. By taking these supplements, cortisol levels can be lowered and this can lead to lowered abdominal fat.
18. Snooze, don’t lose – Try and get 8-9 hours of sleep per night. In a study published in the Tufts University Health & Nutrition Letter, researchers showed that individuals who slept 7 hours or less a night had greater levels of cortisol in the afternoon then when they slept nine hours a night. Sleep is also crucial to the recovery process.
19. Lose the Booze- A study published in the journal of Advanced Nutrition and Human Metabolism found that lipids accumulate in most tissues in which ethanol is metabolized. Alcohol seems to not only cause more fat storage but also lowers fat metabolism. Other research out of Sweden actually found that when comparing non-drinkers to recreational drinkers, the alcohol consumers had two to three times the number of abdominal fat deposits! I guess they call it a “beer belly” for a reason.
20. Manage Estrogen Levels - For men, managing estrogen levels can help limit fat storage especially in the abdomen region. Higher estrogen levels in men can cause abdominal fat storage, bloating, gynecomastia (male breast growth), and fatigue. Estrogen is actually considered by leading authorities to be one of the body’s most powerful fat storage hormones. Make sure you don’t have any mineral deficiencies such as calcium or zinc as this may be linked to estrogen. Plus drinking green tea and eating flaxseeds may help as well.