Metabolic Killer #1: Too Many High Glycemic Foods
Metabolism Threat: Store more abdominal fat, insulin overload (your fat storage hormone).
High glycemic foods are those that raise your blood sugar higher and faster than other foods.
Typically, these are highly refined carbohydrates like processed grain products and sugars.
These foods cause increased blood sugar, which, in turn, increases insulin production, which, in turn, increases fat storage.
NOTE: although foods like rice and potatoes are great sources of anaerobic fuel and great post workout foods…
If you’re sedentary or you eat them by themselves, they can send insulin souring, making you store more fat.
Always combine them protein and fibrous veggies-and limit their intake if you’re not consistently exercising.
Metabolic Killer #2: Protein Starvation
Metabolism Threat: Muscle loss, increased insulin secretion, more fat stored.
Most folks who exercise consistently do NOT get enough protein.
Protein plays a huge role in overall health, digestion, and creates a healthier metabolism.
When dieters don’t eat enough protein, they often have higher insulin responses to food (more fat storage), lower satiety (more hunger, uncontrollable cravings) and more muscle loss.
Make SURE you include a high quality protein source at EVERY meal and snack-especially if you exercise intensely.
Metabolic Killer #3
OVER-training (too much steady state cardio)
Metabolism Threat: Decreased muscle mass, decreased calorie output, and potential for metabolic damage.
It may sound hard to believe, but studies are now showing that people who perform too many long bouts of traditional cardio suffer from decreased thyroid function,[1] release more of the stress hormone cortisol,[2] and increase their appetite[3] – all at the same exact time.
In fact, research shows these same people eat at least 100 MORE calories than they burn off after performing cardio.
Believe it or not, this type of exercise can even damage your heart.[4]
Sounds crazy, but your heart is a muscle and when it’s overworked with old-school cardio, it can do more harm than good.
Although steady state cardio has its place and can be beneficial in small amounts-especially AFTER higher intensity exercise, if you overdo it you can put the brakes on your fat loss.
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