Attaining a super lean physique isn’t rocket science. By applying a few simple hacks, you can have the body of your dreams that people will admire (or envy). And as an added bonus, your health will greatly improve as well.
These hacks are all designed to improve your insulin sensitivity (aka carb tolerance). Without going too technical, the more sensitive you are to insulin, the better you’re at in converting the carbohydrates you consume into energy instead of fat.
You might be asking, “Why not just stop eating carbs?” Well, you can’t do it for a long time without experiencing a dramatic drop in energy… and in some cases nausea, headache, constipation, dehydration, irritability or depression. Besides, you can enjoy carbs while attaining a much leaner, healthier body than those depleted anti-carb eaters… IF you apply the simple hacks below…
1) Drink These…
Squeeze half a lemon into a glass of warm water and drink it immediately upon waking up. This detoxifies your body, boosts your immune system and reduces your cravings.
For the rest of the day, drink a glass of water mixed with a teaspoon of apple cider vinegar about 15 minutes before every main meal, especially if your meal contains a significant amount of carbohydrates. This works wonders in lowering your insulin response and enhancing the digestion of food.
Take one to two cups of green tea everyday in between meals. Squeeze half a lemon into your tea. This serves a double purpose. Not only does this combine the power of green tea and lemon as insulin sensitivity inducers, but the catechins (the stuff in tea that fight cancer and other illnesses) are absorbed by the body more effectively when coupled with lemon.
2) Eat These…
Add spices such as cinnamon, turmeric, fenugreek, cayenne pepper, garlic, and ginger into your meals. Each of them has their own powerhouse benefits, but all of them helps you battle insulin resistance. The more spices you use, and the more often you use them, the more effective your fat loss efforts will be.
Fermented foods such as pickles, kimchi, and sauerkraut also helps you become lean because they contain probiotics to improve your gut health and digestion. The healthier your gut is, the more sensitive you are to insulin (aside from a whole host of other benefits such as less inflammation, better immune system, and reduced anxiety).
What about carbs? The timing may even be more important than the amount of carbs you eat. Eat more carbs (and less good fats) during your workout days, while less carbs (and more good fats) during rest days. During workout days, eat carbs mostly as part of your breakfast, as well as before and after your workout, because these are the times when your insulin sensitivity is at its peak, so the carbs would be more likely to be converted to energy or stored in your muscles.
3) Train Like This…
You need to combine weight lifting and cardio to attain a great physique, and the amount of time required may not be suitable for most busy people… but don’t fret!
By applying “escalating density training,” you get both strength training and cardio done in just 15 to 30 minutes a day. Here’s how it works…
You pick two antagonist body parts to train for the day (examples include chest/back, biceps/triceps, and quads/hamstrings). Then select an exercise for those body parts, using a weight where you can perform 8 to 12 reps each.
Then for the next 15 minutes, alternate the two exercises, while taking as few seconds as possible to rest, before doing the next set. By drastically reducing your rest period, you’re incorporating a cardio element into your workout. This is also a great time-saver because instead of resting to do another set for the same muscle group, you’re training the antagonist muscle group. While one muscle relaxes, the other contracts.
I suggest doing 6 to 8 reps for the first set of each muscle group, then you instinctively reduce the number of reps and increase the amount of rest as you get more fatigued.
Once you hit 15 minutes, you can either do a second 15-minute workout for a different antagonist muscle groups, or you can end right there if you feel worn out or if your schedule doesn’t permit.
The primary aim here is to get more work done in your current session than the one before. So if you’re able to do 30 reps of bench press in the previous workout, your goal in the present session should be more than 30. Once you’ve increased the number of reps done by 10%, you can increase the weights a little (2.5 to 5 lbs) in your next session.
Note: For women, don’t be afraid to lift. It won’t make you muscularly bulky, but it will make you toned and sexy.
4) Rest and Relax…
Any activity that promotes rest and relaxation can effectively increase insulin sensitivity. On the other hand, stress can significantly make you insulin resistant. That means the more stressed you are, the more chances of you gaining unhealthy weight.
Sleep, meditation, deep breathing, having sex, laughing, massage, yoga, or just about anything that makes you feel good… all these will help in giving you the fit body of your dreams.
Apply these 4 simple hacks starting now and see rapid improvements in days! Let me know how it works for you in the Comment Section below. I’m excited to hear your success story.
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Sig Nordal 