FAST TRACK TO

FAST TRACK TO

4 TRICKS TO KEEP YOUR BODY IN THE FAT BURNING

ZONE

BUT FIRST, A QUIZWhat can we remember about our last topic

where we taught you a few tricks about Hydration?

1. How long does 1 unit of Alcohol remain in your blood?

2. What nutrition does alcohol give you?

3. How does alcohol effect the building of your Lean Muscle Mass?

Don’t Panic

YOU WON’T TAKE IN ALL THE INFORMATION WE GIVE YOU IN ONE GO.No problem, just try and pick-up 1 or 2 things that

you didn’t know about before.You will get to go over this again at future Fast Tracks!

Just commit to continuous learning.

What Do We Think?RANK THE ORDER OF IMPORTANCE OF THE FOLLOWING IN TERMS OF THE QUALITY OF YOUR DIET:

A. NUMBER OF CALORIES

B. COMBINATION OF FOOD & DRINK CONSUMED

C. FREQUENCY OF CONSUMPTION

D. THE FAT CONTENT OF THE FOOD CONSUMED

E. THE SUGAR CONTENT OF THE FOOD & DRINK CONSUMED

F. THE NUMBER OF CARBOHYDRATES CONSUMED

HINT: You actually need to attend all the FTTL10 Sessions to comprehensively answer this question

Your Fat Storage Zone

HOW DOES IT WORK?By eating the correct foods and quantities with the right frequency we can help keep our bodies trending towards burning fat rather than storing fat and the negative energy and health impact that can have for us.

Large infrequent meals, no matter how healthy they are, will put you into the Fat Storage Zone.

Your Fat Burning ZoneHOW DO I GET MY BODY INTO THE FBZ?You need to maintain a stable Blood Sugar Level so that you have good energy and hunger control.

BLOOD SUGAR LEVEL?Your blood sugar level or blood glucose level is the amount of glucose (sugar) present in your blood.

Glucose is your bodies preferred fuel and is a key energy source.

Blood Sugar LevelsHOW ARE BLOOD SUGAR LEVELS CONTROLLED?Your Blood Sugar Levels can be controlled by considering the Glycemic Index (GI) of the foods that you eat.

WHAT IS THE GLYCEMIC INDEX?The Glycemic index, or Glycaemic index, (GI) provides a measure of how quickly Blood Sugar Levels (i.e., levels of glucose in the blood) rise after eating a particular type of food or drinking a particular drink – in short, how fast food/drink turns to glucose.

Glycemic IndexThe effects that different foods have on blood sugar levels vary considerably.

– The Glycemic Index estimates how much each gram of available carbohydrate (total carbohydrate minus fibre) in a food raises a person's blood sugar level following consumption of the food, relative to consumption of pure glucose

– Glucose has a Glycemic Index of 100

– The higher the index the more quickly the conversion and the more it effects your blood sugar levels

– The more fibre a food contains the lower the GI and the fuller you will feel– The lower the GI the better (lower than 55)

Glycemic Index

So……JUST EAT FOODS WITH A LOW GI AND MINIMISE FOODS WITH A

HIGH GI, RIGHT?

Glycemic IndexWRONG. Unfortunately, it’s not as simple as that.  • Variations are possible due to:

– Variety• Potatoes are a notable example, ranging from moderate to very high GI even within the same

variety

– Cooking methods• Longer cooking times may increase the glycemic impact of a food by breaking down the starch

or carbohydrate and allowing it to pass through the body more quickly when consumed; Pasta cooked al dente (for 5–10 minutes) has a slightly lower GI than pasta cooked longer

– Processing• Generally, the more processed a food, the higher its GI; for example, instant oatmeal has a GI

of 79, whereas steel cut rolled oats has a GI of 55

– Food combinations• When carbohydrate foods are eaten as part of a meal, the GI of the meal changes based on

the average of all the GI values

– Plus, ripeness, length of storage, acidity, fibre content, etc.

Glycemic Index & LoadGI tells you how quickly something is converted to GLUCOSE but doesn’t take into account the QUANTITY (or portion size) of the item you are eating or drinking.

– Remember, GI is based on 1 gram of the carb content (less fibre)!• Thus, another measure, the GLYCEMIC LOAD (GL), has been defined

and is calculated based on both the GI and the portion size of the food eaten– GL = [GI value × carbohydrate (less fibre) per serving] / 100– Similar to the GI, the GL also has a scale, with values < 10 being considered

low and those > 20 considered high

0 10 20 30 40 50

<=1011-19

>=20

Glycemic Load NumbersLow MediumHigh

Glycemic LoadAlthough plain (un-salted, un-buttered) popcorn has a relatively HIGH GI (72), because it is low in carbohydrate per

serving (16 g per 2 cups), the calculated GL comes out to 7 for this serving size

Thus, popcorn would have an overall LOWER

impact or GLYCEMIC LOAD

based on the portion size eaten

Glycemic ImpactWhen describing the overall glycemic effects of a food, and taking into consideration both the GI and the GL levels, it is often more practical to talk in generalities about a food's “Glycemic Impact” instead of its specific GI or GL values.

Glycemic Load Examples1 Large Banana

(136g)

GI 52 LOW

GL 14 MEDIUM

Watermelon, 1 cup (154g)

GI 72 HIGH

GL 8 LOW

WatermelonWorked Example

GI 72 HIGH

12.3g Carbs

Less 0.6g Fibre

= 11.7g * 72 / 100

GL 8 LOW

Simple GI Examples

GI IS ALWAYS A FIXED NUMBER FOR THE ITEM.GL IS BASED ON THE QUANTITY OR PORTION SIZE OF THE

ITEM.

It’s not Only Calories that Matter This means that what you eat and drink has a differing impact on your blood sugar levels, which in turn will have a differing impact on your health.• This is very profound because it means some types of calories are far

worse for your health than others– For example, 250 ml of a sugary drink is obviously worse for you than 250 ml of milk -

not only because the drink contains no nutrition that your body needs but also because of the impact the drink has on your Glycemic Index

– What's interesting is the coke is only 105 calories and the milk is 155, yet the following data reveals a different picture:

FOOD Calories

Glycemic index

(glucose = 100)

Serving size

Glycemic load per serving

Milk, full fat 155 41 250 ml 5

Coca Cola®,

average105 63 250 ml 16

• This means that even though the milk is a full 50 calories more than the coke, the coke has a 50% greater impact on the glycemic index and when you account for the glycemic load it has a full 300% greater impact

• It’s clear that calories alone are not an adequate measure of the effect a food has on our bodies

Timing Also Matters• When you allow your blood sugar levels to swing wildly by eating

larger less frequent meals, you actually turn off your body’s natural fat burning process and activate the fat storing mechanism

• It’s important to keep your blood sugar stable so that you keep in the Fat Burning Zone

• In order to do this, 5-6 meals/snacks per day with a protein base are recommended

• When your Protein Intake Frequency is less than 5, you will tend to create larger blood sugar fluctuations and therefore increase your body’s natural tendency towards fat storage, even if those meals are healthy and balanced

Why GI MattersScientific evidence has now conclusively shown that individuals who followed a low-GI diet over many years were at a significantly lower risk for developing type 2 diabetes, coronary heart disease, and age-related macular degeneration than others.

– High blood glucose levels or repeated glycemic ‘spikes’ following food or drink promotes these diseases, and also a direct increase in insulin levels

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The Role of Insulin

HOW IT WORKS: – When you eat a meal rich in

carbohydrates, blood sugar levels rise and insulin’s job is to restore the balance by moving blood sugar to muscle tissue for energy instead of into fat cells

The role of insulin in your body is to keep your blood sugars level.

Why Does Spiking Matter?Consuming a high-GI diet - one that is high in processed carbs, sugars or fried foods - can push your blood sugar levels ever higher, which in turn can create an overproduction of insulin.

– An overproduction of insulin, in turn, can clear your blood stream of all glucose, depleting your source of immediate energy

– This can cause an energy crash and result in a subsequent craving for more quick high-glycemic carbs

– It becomes a vicious circle

Problem: Insulin ResistanceYears of consuming a diet full of processed carbs and sugars means most people have grown quite insensitive to insulin.

They suffer from some level of insulin resistance; a condition in which insulin is no longer able to efficiently remove blood sugar from the blood stream. 

• DRAMATICALLY REDUCED FAT BURNING• INCREASED BLOOD SUGAR LEVELS• INCREASED FAT STORAGE

This often leads to Type 2 Diabetes and an array of other health problems over time, e.g. increased risk for Alzheimer’s/other cognitive disorders, premature aging, heart disease, and even stroke…and it all leads back to insulin resistance (low insulin sensitivity).

The Result?

So Is There a Solution?WHAT CAN YOU DO TO IMPROVE YOUR INSULIN SENSITIVITY AND MAKE YOUR

BODY RESPONSIVE ONCE AGAIN TO THIS CRITICALLY IMPORTANT

HORMONE AS WELL AS KEEP YOUR BODY IN THE FAT BURNING ZONE?

1. Eat Your Greens!!Xenoestrogens are harmful chemicals found in food and our environment, such as pesticides, herbicides, and certain petrochemicals from air and water pollution, cosmetics, etc. that can react with your hormones• These chemicals can stimulate your body to store belly fat and

cause many other problems (including cancer risks)• Cruciferous vegetables such as broccoli, cauliflower, brussel sprouts,

kale, pak choi, cabbage, etc. contain very specific and unique phytonutrients that help to fight against these oestrogenic compounds

2. Eat Good Quality ProteinsChoose lean proteins with little/no saturated fat e.g. Herbalife F1 shakes & protein snacks, chicken, fish etc.• Protein (along with resistance exercise) actually helps your body

change shape by adding muscle and thus increasing your metabolism– Protein uses more calories to digest (thermic effect) than all other foods– After eating protein your metabolic rate will increase by approximately 30%

• Complete proteins, like Soya, supply the body with all the essential amino acids required by the body

• Protein balances your blood sugar levels and reduces carbohydrate cravings

• Protein aids the production of enzymes, hormones (such as insulin) and antibodies

3. Keep To Your 5 Meal PlanEating boosts your metabolism and so eating 5/6 small meals, 1 every 2 to 3 hours, gives you a metabolic advantage – unlike people who eat one large meal at the end of the day. • It also helps stabilise blood sugar levels throughout the day

4. Do The Right Sort Of ExerciseParticipate in High Intensity Interval Resistance Training.  • Numerous studies have shown that training with weights can have a

profound impact on insulin sensitivity, with the most beneficial effects seen with routines that incorporate many sets and many reps, such as 5 sets of 8 repetitions per body part, repeated for a total of 3 exercises per body part

• These high-volume strength training workouts deplete stored carbohydrates in muscle tissue (known as glycogen), and increase insulin sensitivity and glucose uptake in muscle to replenish these depleted energy stores

What Have You Trained Your Body To Do?

HOW ARE YOUR HABITS AFFECTING WHAT YOUR BODY DOES?

Sumo Wrestlers Diet

Sumo wrestlers only eat once per day! They starve themselves all day staying in famine mode and then eat one HUGE meal to spike their sugar levels. The spend zero time in the Fat Burning Zone.

Do You Have The Habits of a Sumo Wrestler?

1. SKIPPING BREAKFAST?• Triggers overeating later in the day

– Research shows that people who don't have breakfast, like sumo wrestlers, have a 5% lower metabolism than those who don't skip breakfast

2. DRINKING ‘BEER’ WITH MEALS• Some beers containing > 200 calories per pint;

consuming it with food helps sumo wrestlers to  gain even more calories– Alcoholic drinks are known to be 'empty calories',

meaning that they have absolutely no nutritional value except for providing energy, which means that it will be stored as fat

Do You Have The Habits of a Sumo Wrestler?

3. EXERCISING ON AN EMPTY STOMACH• Although exercise does increase metabolism,

exercising on an empty stomach will in fact lower your metabolic rate in the long term– This is because your body tries to conserve as much

fuel as possible by rationing what's available

Do You Have The Habits of a Sumo Wrestler?

4. EAT LARGE INFREQUENT HIGH CALORIE MEALS • They then sleep/nap afterwards to encourage

maximum fat storage

Do You Have The Habits of a Sumo Wrestler?

5. HAVE SOCIABLE MEALS• Researchers have found that by eating with

others and socializing we tend to consume more food because it takes us longer to get full– As sumo wrestlers are literally stuffing their stomachs

to their limit with each meal, the more food and calories they intake, the more fat will be stored

Do You Have The Habits of a Sumo Wrestler?

Average Over Fat Person

Only eating two or three times per day means only spending half of your time in the Fat Burning Zone at best. Not good enough if you want to lose body fat!

Are Your Habits Making You Store Fat?

It all starts with breakfast!• Choose wisely as it sets the tone for the day!• Carbohydrate based meals adversely effect blood sugar

levels and encourage fat storage• Leaving long gaps between meals/snacks also puts the

body into fat storing mode

Burning Fat All Day

Frequent eating of smaller meals (5-6x per day) keeps your insulin levels more constant throughout the day. Consuming protein and low

glycemic carbs (non-starchy or non-sugary) also helps keep your sugar levels under control. This combines to keep you in the FBZ!

The ‘NO’ ListIf you want the BEST results then avoid the following:-• White starches including: white bread, white rice, white pasta, white

potatoes, corn, and sugar– Starches act just like pure sugar when entering the blood stream (you might as

well have a 2 litre of soda); Starches spike insulin levels causing the production of fat gain - After the spike, insulin levels plummet, lowering one’s metabolic rate as the body is put into a state of starvation

• More than one serving of fruit per day– Fruit should be consumed at breakfast or lunch only– The best fruit choices include apples, honeydew, and berries– The worst fruit choices include bananas, oranges, and tropical fruit

• Beverages with calories– No soda/pop, juices; Only unsweetened tea

• Carb + Fat Meals– Meals should be based around Protein + Carbs, or Protein + Healthy Fat– The worst meals combine Carbs + Fat, e.g. ice cream, pizza, alfredo pasta– Protein must be present in each meal

• Sugary snacks or chocolate

3 More Quick Fat Loss Tips• Try brushing your teeth if hungry

– This makes you less likely to want to eat• Increase your Fibre intake

– Keeps you fuller for longer• Make sure you are WELL, WELL Hydrated

– Most people mistake thirst for hunger

In Summary• High-GI products:-

– Stimulate fat storage– Reduce athletic performance– Deter fat breakdown– Increase abdominal fat

• Low-GI products:-– Do NOT stimulate fat storage– Enhance athletic performance– Improve muscle to fat ratio– Allow you to eat more calories

Remember…Be CEEN1. Community

– Engage in the social events we organise on a weekly basis

2. Education– You don’t know what you don’t know!– Continue to attend these FTTL10 sessions

The internet is full of contradictory information so beware!

3. Exercise– 80% Nutrition, 20% Exercise – You can’t exercise your way out of a “bad-eating day”– See you at FitClub – Who are you bringing?

4. Nutrition– Stick to your plan– Don’t hesitate to ask if you have any questions or difficulties

Next Fast Track to Level10 Topic

CONTROLLING YOUR METABOLISM

NATURALLY & SAFELY AND HOW FATS CAN

HELP YOU DO ITBE HERE…SAME TIME…SAME PLACE…

PUT IT INTO ACTION