3 safe and healthy ways to decrease body fat

by Shawna Hamilton B.A., BKin, H.D on May 17, 2010

Build muscle, burn fat, get fit with HeadsUpDad

This Dad from the fifties is no couch potato

Do you want a tight and ripped body?

Read on to learn 3 Safe and Healthy ways to Increase Muscle Mass and Decrease Body Fat

I purposefully did not include these “muscle builders” in my discussion of healthy supplement options for you, because talking about muscular performance, endurance and muscle repair truly deserves undivided attention. There is a lot of information out there and some heavy marketing for these goodies and it can get confusing. So I am here to help set the record straight, so that you can make your fitness supplement decisions with good, sound judgment! Your hard work during your workouts will show amped results by learning how to use whey protein, creatine and glutamine.

Half the weight of your lean body mass is protein. The structure of your muscles, organs, brain cells and even your genes are pure protein. Thousands of enzymes that control your bodily functions are protein and so is the hemoglobin that transports your blood! But none of these protein structures are fixed. Each are constantly being re-built, and your body has no protein store to draw upon. Body structure is re-built day by day solely from the proteins you eat. So if you eat garbage protein, you build a garbage body. It’s just that simple.

It takes a lot more protein for your body to build new muscle than to maintain the muscle that it already has, so you need to ensure that you’re eating quality protein everyday. Your best bet for great choices are whey protein, egg whites, cow’s milk, fish, extra lean beef and chicken. A good quality whey protein powder right after a strong workout is absolutely necessary. Invest in a tub of low carb protein powder and mix one scoop with 250-500ml of water post workout. Your muscles will thank you.

Muscle mags rave over creatine. Ads show bodybuilders bigger than bulls. Athletes declare their Pecs grow so big; they have to strap’em down so they can see to shave! Creatine’s revolutionary effects took the supplement industry by storm well over a decade ago. People were afraid of its immediate, gargantuan results, so it was often mistaken as a steroid. But you know what? The stuff really works, and it has NO relationship to steroids whatsoever. When taken properly and responsibly, creatine monohydrate will increase the amount of work your muscles can perform, it promotes lean muscle mass, increases muscle cell volume (“big pump”) and increases strength and endurance. Creatine is safe when taken as directed and in my experience powder form is better than capsules because it absorbs into the muscle much quicker. Just take the recommended dose with some fruit juice 30 minutes before your workout and watch your muscles have a mind of their own!

Glutamine is a non essential amino acid (an amino acid is a building block of protein and non essential means our bodies produce it) that plays a key role in protein metabolism. This means it prevents muscle loss by minimizing muscle breakdown and maximizing muscle repair as you rotate your workouts each week. Glutamine also increases your body’s ability to secrete human growth hormone which helps metabolize body fat, and support new muscle growth. There are no hard and fast rules on how much to take, but generally 10-15 grams of glutamine daily, broken down into 5g servings is a good rule of thumb. The best times to take L-Glutamine powder (or capsule) are in the morning, after a workout and before bed.

I hope this information helps you on your journey to the new you!

Is your job making you fat?

Next week, I’ll cover some answers to the latest fat traps in the workplace!

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{ 1 comment… read it below or add one }

Christine May 27, 2010 at 7:42 pm

I have heard this information from my friend and trainer the great Shawna a million times before and it works…..! It always helps to read it again when I fall off track! Thanks Shawna you are the best!! Christine

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