10 Tips To Help You Shred Off Blubber

Instead of the classic article/feature style I usually bestow upon you I figured that since 99% of my readers are probably inflicted with ADD it’s perhaps best if I switch to a bullet point format every now and then so your feeble minds can keep up.

Today I’ll be dishing out 10 tips for the average fitness rookie in terms of nutrition that can help you actively be on your way to torch off your body’s stored fat reserves. Keep in mind this is all supplemented by an active lifestyle which includes regular physical training at least three times a week for no less than 30 minutes per session. Here goes…

1. Organic Vs. Factory Produce

Yes they maybe a bit heavier on your wallet but not all foods are created equal. Mass produced meat, dairy and even veggies/fruits often undergo processes which aim to cut down on the time it takes for them to reach levels at which they’re ready for sale. This usually means cutting corners as well as the liberal tampering with genetics in order to produce more faster. Organic foods often contain substantially higher amounts of healthy micronutrients, more vitamins, and more goodness. Organic meat means that the bovines from which it was produced were probably grass-fed, had space to walk around and exercise their muscles - resulting in better meat that actually contains up to 70% more Omega-3 fatty acids. As long as you can pay the rent, feed the cat and still have enough change to go to the movies on weekends, your switch to organic bought food won’t be as financially detrimental as you think. Sources for organic foods in Cairo include Gourmet, Makar Farms and interestingly enough, Army outlets (they produce veggies/fruits/dairy/meats all of which is organically grown!)

2. Go For the Complex Carbs

I’ve discussed before the benefit of complex carbs over simple ones. Simple carbs trigger a spike in your insulin hormone, which is the main hormone responsible for regulating fat storage in the body. Get your insulin levels peaking beyond a certain point, and BAM, all those lovely carbs you’re gorging on were just instructed by your body to be transformed into fat for storage. Complex carbs on the other hand are excellent pre-workout food choices due to their ability to deliver energy in a sustainable manner throughout your workout and not leading to a spike in insulin and in so, avoiding the crash! Complex Carbs include sweet potatoes, potatoes, whole grains (bread/rice/pasta), legumes, oatmeals and a wide variety of vegetables. Drop the croissant and munch on that sweet potato buddy!

3. Egg it Up

Various research studies have proven that the consumption of eggs in your breakfast meal lowers your overall caloric intake throughout the day. And they’re goddamn right at it too! Eggs are one of the most complete-protein foods out there, meaning they contain all the essential amino acids required by the body for the building of muscle tissue as well as promoting satiation and curbing hunger. You can have it boiled, scrambled, sunny side up or benedit - just skip the butter!

4. Gorge On Blubber (the good kind!)

It may seem counterproductive at first, but it’s vital for you to understand that not all fat is created equal. There is good fat and bad fat just like there are good carbs and bad carbs. Good fats are usually monounsaturated and are commonly not stored in the body but used for energy instead. Those can be found in damn near every fish in the sea (think salmon!), avocados, extra virgin olive oil, peanut butter and nuts among other sources. So long as you keep your overall fat intake under 30% of your overall caloric intake (unless you’re a powerlifter), ingesting good fats as an integral part of your diet can actually help you burn off stored fat.

5. The Only Way to Go is Pro

Pro for Protein. As discussed up there with the eggs bit, protein is one macronutrient that promotes satiation, meaning that it curbs hunger and makes you - and your filthy brain - feeling fuller for longer. Ingesting a high protein diet (think 40% of overall intake) puts your body in a hypertrophy mode (muscle building) which in turns burns fat for energy. The increased consumption of protein has been directly linked with the increase in specific hormones that actively control hunger levels. Just make sure you’re ingesting quality protein from varied sources which include poultry, beef (although not as often), fish, legumes, nuts and dairy. Avoid the canned stuff, it’s low quality over-salted mass produced shit. And no, hot dogs are not proper protein. Neither are nuggets. 

6. Green Doesn’t Always Stand for the Environment

Vegetables ought to be a much bigger part of your life. You know how many ingredients go into my average salad? 17. That doesn’t even count the protein or spices/condiments I add on there. There is certainly no shortage of diversity of vegetables in Egypt. We’re blessed with the fact that in 2014, street vendors are still ferrying off the produce from local farms as opposed to trucks unloading it into supermarkets from mass production plantations. Make sure a large percentage of your carbohydrate intake comes from vegetables to reap the benefit of complex carbs, fibers, minerals and vitamins. A salad ought to resemble a painting, an explosion of color and a celebration of life, and then drizzle some balsamic vinegar on that bitch!

7. Going Nuts Doesn’t Always Mean You’re Going Crazy

Nuts are notable high in fat. But it’s good fat! That being said, that doesn’t mean you’re free to consume a kilogram of almonds undeterred. They’re still quite high in calories but they do make exceptionally good snacks/meal additives and can help curb off hunger just as much as protein can. Think a handful (dozen) mixed nuts with a side of fruit/dairy as a midday snack between meals or a dozen nuts sprinkled atop your salad for some added protein. Try and go for the raw unsalted variety which you can purchase at nuts stores (I buy mine from مقلة صلاح الدين  on Merghani st. next to Seif Pharmacy for instance and they carry raw unsalted almonds, raw unsalted cashews, unsalted roasted peanuts and unsalted roast walnuts among other things)

8. Drop The Sweets

Seems like the obvious thing to do but don’t be thinking generic candy here. Your fancy ass latte from Starbucks which you slam against your face before work can be easily adding 200-400 calories to your day and you’re not even aware of it. For some reason, most of us don’t consider liquids as containing calories, perhaps because we drink water - which has zero calories - so we assume that applies to anything else that’s not a solid. On that note, milk is not a goddamn beverage it’s a fucking meal item. Easy on that shit son.

9. Turn Your Insides Into a Swimming Pool

I ain’t talking about that eight cups of water a day shit. I’m talking three to five liters of water every day. Despite you feeling otherwise, you’re mostly water. Water that can walk and talk. So sort of like a reverse thing from what Jesus did, except not at all the same, but I digress. My point being, you ought to be drinking water every hour on the hour as long as you’re awake. Yes, that will mean a trip to the little girls’ room every 30 minutes or so, but your kidneys, brain, digestion, immunity and muscle repair functions will be eternally grateful. Consuming water 30 minutes before your meals can also facilitate digestion and lessen your overall caloric intake. Always leave your home with a nice 1.5 liters bottle at hand and whenever you’re out, skip the Pepsi and go for some H2O.

10. Spice! Spice baby!

Spice your damn food! Don’t be a flavorless fool! Look ma’ I made rhymes! I’m not talking about your pathetic salt and pepper shakers either. I’m talking chili powder, ginger powder, cumin, cinnamon, paprika, oregano, thyme, black seeds, crushed mint, mustard seeds, mixed spices and anything else you want to thrown on there. Spices that actively regulate your hormones, help increase your body’s ability to blast belly fat as well as make something as inedible as tuna become delicious!

Bonus Tip: An Apple A Day...

The old adage didn’t come out of thin air you know, apples are really a superfood, as they contain chemicals known as polyphenols which have been found to boost muscle strength, endurance, and even fat loss, especially around the abdominal region. But apples alone can get a bit boring, fruits ought to be as much a part of your diet as vegetables and protein are. Grapefruit, banana, strawberries, pears, grapes, cantaloupe, kiwis, dates and many more (although not all at once you bad boy you!) can provide your body with a steady stream of fibers, minerals, vitamins and a healthy sugar rush!

I hope this has been somewhat helpful for you, if anything to give you some basic pointers about what you should be doing and what you should be avoiding. Bonne chance!

The Big “M”: Metabolism boosting tips

Metabolism. You’ve heard this word before. You’d like to think you know what it means quite well. Heck, sometimes you incorporate it into casual conversation when talking about skinny and fat people and why they are how they are. But you don’t. You’re just another drone on the assembly line, sheepishly repeating a word you’ve been exposed to without a real understanding behind it.

Most of you assume that metabolism means the speed by which our body burns through calories, it being high signifies the ability to wolf down an all you can eat pizza buffet and walk away 0 grams heavier and the reverse for the slower version. You know what’s coming now…

Metabolism simply stands for the amount of calories your body requires for bodily functions. The majority of your calories (roughly 60-70%) are spent maintaining basic bodily functions such as breathing, pumping blood, stomach contractions, pooping, the works. The remaining % is dedicated to external physical activity which can be anything from working out, walking or even keeping your body upright!

That being said, the amount of calories you consume per day is needed to maintain these functions, when you consume more (depending on the quality of your calories) you may end up gaining weight (note that it can be either muscle or fat) and consume less than needed and your body will go into starvation mode, allocating less fat for energy and relying on carbs and catabolizing existing muscles to ensure your dumbass survives.

Now that we’ve cleared this up. How do you get your metabolism boosted, i.e., how do you improve your body’s ability to raise the ceiling in regards to the amount of calories it requires to maintain day to day operations?

1. Get that ass shaking fool!

It’s got to start with you shaking that fat ass of yours off of the goddamn seat/bed. Nothing will happen unless you instigate change yourself. Your metabolism won’t magically decide it will function at higher levels simply because you wish it. You want to boost your metabolism then goddammit boy get your ass moving. Be more active. Walk more. Take the stairs instead of the elevator. Cycle to the grocery store instead of using the car. Go dancing with your partner on weekends. Do whatever the hell you want just do something!

2. Hustle! Hustle! Lift it! Hustle!

I’ve tackled it in previous blog posts before, but the concept of incorporating weight lifting as an integral part of your fitness routine cannot be stressed enough. The benefits and their link to boosted metabolism are endless. Weight lifting increases muscle building capacity which in turn burns more calories and therefore requires more calories in return. Add to it the fact that weight lifting trigger hormonal responses which put your body in a fat burning state that is directly tied with boosted metabolism.

3. HIIT it hard!

I’ve also tackled the concept of HIIT cardio training before and how it can directly affect your fat burning capabilities. HIIT operates by manner of intense exercise for a brief period of time followed by an equal or slightly longer period of moderate activity which is then repeated for a total of 20 minutes or so. Think sprinting for 30-60 seconds followed by brisk walk/light jog for 60 seconds then repeating those intervals for the whole 20 minutes. HIIT instigated hormonal responses which put your body in a fat burning state and has actually been proven to be burn more fat in comparison to LISS or Low impact cardio. Keep in mind that much like anything, too much of it isn’t good for you. HIIT can take its toll on the body so be sure to cycle off of it on a monthly cycle basis, replacing it or incorporating it side by side with LISS exercises throughout the week to keep your body on its toes.

4. You best not leave nothing in your plate girlfriend!

Stop. Fucking. Skipping. Meals. Do you know what’s the first thing I do when I wake up? I eat. Do I know what I do two hours later? I’m eating again. Guess what happens to me in another three hours? BAM! I’m eating. In another two hours? Gobble Gobble! Do not skip your meals. Spread your meals throughout the day so you’re not gorging on three main meals with gargantuan portions the entire day or god forbid you’re one of those people who eat one meal the entire day. I consume small/medium sized meals every 2 - 3 hours and have my last meal 3 hours before bedtime. This not only ensures that you are never gone long enough without food that you’d be willing to scoff your face with junk, but also ensures that your muscles are getting a steady stream of nutrients throughout the entire day. What does this have to do with metabolism? The steady stream of nutrients keeps your entire internal system active throughout the day - and yes your stomach churning out the food you’re ingesting actually burns calories!

5. I know you didn’t just walk out the house on an empty stomach!

One of my biggest pet peeves and something that still strikes me as the pinnacle of idiocy till this day is people who just straight up get out of bed, shower and get out of the house and go to work or school without having had breakfast. Breakfast is the most important meal of your day. Get that shit through your thick ass skull alright? Why is breakfast important? It primes your metabolism for the entire day, it kickstarts everything after the hours of slumber you were experiencing in bed. It gets the system powered up, fired up and ready to rock and roll. Eat that shit.

6. What’s on the side? Protein that’s what!

I never have a meal that doesn’t have a source of protein in it. That’s not to say I’m eating a grilled chicken breast with everything (though I’d be lying if I said I didn’t want to). Your breakfast should have eggs in it, your snacks should have legumes, yogurt or sources of dairy, evidently your lunch/dinner should have chicken, meat or fish, and so on. Just make sure that all your meals (ought to be somewhere between 4 - 6 meals per day) have a contributing source of protein. This is important as scientific studies prove that the ingestion of protein promotes boosted metabolism rates and regulates hormones which can directly influence your metabolism.

7. You best be eating them brainy foods girl!

If you didn’t know by now, I’ll tell you. There are many foods which are directly linked with improving the efficiency of how your brain operates. These foods are mainly the ones which are rich in Omega-3 fatty acids. These can include salmon, tuna and other seafood in addition to nuts, coconut, olive and canola oils. Make sure to incorporate those into your diet on a regular basis as their effect on boosting one’s metabolism has been scientifically proven (and it doesn’t hurt if you gain some IQ points in the process!)

8. The hell you awake after midnight for?

Get your punk ass in bed. Sleeping early means that you are more in sync with your body’s natural hormone cycle. If you decide to pull an allnighter for no other reason than the fact the latest episode of Keeping Up with the Kardashians would be live at 2 AM your time then you deserve the pot belly you’re currently owning. Staying up past a certain point wrecks internal havoc for your hormones as your body must fight the subconscious need to rest. Sleeping early means your hormones are better regulated and therefore are positively influencing your metabolism. Unless you really have to, try and be in bed by 10 or 11 PM max.

9. You best be spicing it up!

There was a point in history when certain spices were worth their weight in gold. For good reason. Take a look at most societies and cultures where spices are heavily used in their diet. Think India for instance, those dudes are gorging on rice left and right but don’t seem to look any bigger than your average science fair entrant. Why is that? Well, aside from predominant genetics influenced by a limited gene pool due to inbreeding, their spices. Spices such as cayenne peppers, paprika or chilli have chemical components in them which forces the body to raise its internal temperature (which is why you sweat when you eat Indian) which in turn boost your body’s overall metabolism. It doesn’t just stop there though, spices doesn’t translate to spicy things alone, cinnamon is another spice that has been linked to improved metabolism as well as the ability to regular blood sugar and prevent insulin spikes, so make sure to dunk a teaspoon in your coffee, cereal, yogurt or oatmeal. Make sure you’re spicing your meals and beverages up whenever possible.

10. Yo no usa drogas! Yo soy una droga!

It may surprise you, but a lot of the drugs we take for granted and consume without a second though can have a direct effect on your metabolism. There are many birth control pills, diabetes medications and other drugs that have been linked to slowing down the metabolism. Make sure you check with your doctor or pharmacist about side effects to ensure you’re not setting yourself back a notch. Its all about a little bit of research.

11. Drown in it!

Pop quiz: What is 70% of you? If your answer was anything other than water and/or bullshit, then you’re wrong. Water is arguably the most important component in your nutrition/lifestyle and aside from keeping you hydrated and feeling fresh (and running to the restroom on a bi-hourly basis) it ensures all internal functions are running in top form. Increased water intake (think 3 - 5 liters per day) guarantees boosted metabolism and heightened functions.

12. Complicate your carbs

Something else I’ve mentioned before on my blog is the need to incorporate more complex carbohydrates in your diet and getting rid of simple carbs altogether. Complex carbs are more in lieu with one’s fitness goals as their chemical composition doesn’t result in insulin spikes the same way simple carbs do, meaning that the chances of them being converted into fat and stored are lessened! Complex carbs can include anything made from whole wheat (bread, past, rice), sweet potatoes, legumes and many vegetables.

The above is by no means an exhaustive list of the things one can do or change in regards to their lifestyle so that their metabolism can be boosted. Boosting your metabolism means the ceiling of the calories you need to consume every day is raised to match your updated level of activity, which in turn allows you to eat (slightly) more!

It’s important to note that the biggest influence on our metabolism is our genetics. Some of us are born with the gift of high metabolism (Ectomorphs) and can generally go through life without a care in the world about what we eat. Some of us, including myself, aren’t so lucky as they store fat easily (Endomorphs) and are forced to fight a battle against their genetic code and influence it and eventually subdue it. But trust me when I say, it can be done. It ain’t easy, but it’s certainly within your grasp if you want it bad enough.

As with everything else, metabolism slows down with age as the human body withers and the need for that many calories diminishes. Staying active well into your later years will guarantee that your metabolism is still miles ahead of your more...sedentary fellow senile citizens.

Get crackin’!

Tip of the day: Upgrade your Water!

You, dear reader, are roughly 70% water. Your brain even more so. Water is life. Without it our cells, tissues and organs cannot function. It helps provide you that fluid that carries nutrients and oxygen known as blood, helps create hormones which control your function and clears toxins from your body. That’s just naming highlights, an actual listing on the benefits of water could potentially break the Internet from sheer length.

So water’s remained largely unchanged throughout history. You drink it from a stream, a well or your tap or even use the sea to provide you with desalinated water. Pretty straight forward yeah?

Well what about augmenting and upgrading our daily water intake with a few minor additions that can make all the difference to your body? Sounds pretty nifty I’d say!

Ingredients:

• 2 liters of water
• 2 large lemons (sliced)
• 10 stalks of fresh mint
• 1 large cucumber (sliced)

Process:

• You’re dumber than my cat if you think there’s a process to it, just add all the above to the water inside a plastic or glass container and store overnight in your fridge.

And there you have it! Zero-calorie flavored drinking water which not only quenches your thirst but also boost your immunity as well as flushes out toxins. Consume 2 - 4 cups first thing in the morning and aim for an overall intake between 3 - 5 liters of water per day. Drink half an hour before your meals to facilitate digestion as well as decrease overall food intake.

Let me know what you think!