There are four times a day when you should pay special attention to what you're eating to burn off body fat: The morning, pre-workout, post-workout and before bed.
In the morning, there are a lot of things going on in your body. Your muscles are quickly breaking down and the fat-burning metabolism is at a low rate. Your morning meal should include liquids to counteract what's happening.
Because of what's going on in your body, you should raise the calories of your morning meal by about 100-200 calories in comparison to your other meals. Your body needs a kickoff to restart activity to burn off body fat. This meal should consist of a high-quality complete source of protein and one or two types of carbs.
This is the time of day when you can consume faster-absorbing carbohydrates because your blood sugar and glycogen levels are so low. This meal should be eaten within 30 minutes of waking up and supplemented with 10-16 ounces of water.
The next time you have to consider is your pre-workout meal. Your body needs fuel to prevent muscle breakdown during your impending high-intensity workout. Knowing that, remember to never work out on an empty stomach.
Try eating a high-quality, complete protein source about an hour or two before your workout. Whey protein is the best choice to burn off body fat. Also include a natural, high-fiber source of carbohydrates.
After you're done training, you need more fuel. You just completed a very intense weight training or cardio session. You need to replenish supplies and reverse the harmful processes your body is going through, such as free radical circulation and muscle breakdown.
Your body's cortisol levels are also raised, and your glycogen storage is completely depleted -- as long as you worked out correctly! Give your body the raw materials it needs to begin the recovery process.
Actually, the correct post-workout nutrition is made up of two meals. Within 30 minutes of your workout, drink a liquid shake made of whey protein and simple carbs like Dextrose.
Follow it up with a second small post-workout meal consisting of protein and faster-absorbing carbohydrates. Consume this between a half an hour and an hour of drinking the shake.
Last, pay attention the last meal of the day. Your fat-burning metabolism has now slowed down, your glycogen levels are high and your body is probably in an inactive state. Because of this, you should decrease the amount of calories by about 100-200 calories compared to other meals. Again, include high-quality, complete protein but find the slowest-absorbing forms of carbohydrates you can.
Add a small serving of healthy fat to slow down absorption even more and burn off body fat. Your final meal should be eaten about 2-3 hours before sleep.
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