NEW RULES Say It’s “ok” To Eat BEFORE Bed
(Even Carbs)
One of the most common methods for faster weight loss is to stop eating at 6pm or three hours before bed, which is actually just another silly rule that we should consider breaking or at the very least – modifying.
You can, you can’t, you can, you can’t. Jeeeeesh. When will it ever end?
I know. I thought the same thing until I looked at the research and applied it intentionally on my own body and some of my private clients for the last several months.
And I’ll be the first one to admit I promoted NOT eating before bed for years to all my clients. After all it was part of the “rules” of weight loss I was just supposed to follow.
Yet, I ALWAYS wondered about this rule because back in 1998 I dropped my body fat levels from 20% to 5% in only 90 days, yet I was consuming 75 grams of carbs every night before bed!
Even worse yet, these carbs were in the form of maltodextrin and dextrose! Two of the highest glycemic (insulin spiking) carbs you can find.
I know I was a lot younger, but how was this possible based on everything we’ve been taught about losing weight and burning fat?
Before you give me a double face palm, hear me out. Once you see “how” it’s done, it will all make sense.
I didn’t realize it at the time, but I was always consuming these high glycemic carbs about 1 to 3 hours AFTER my workouts, which means my body was still using those extra carbs to replenish glycogen (muscle energy) and recover from intense exercise.
In other words, my muscles would actively “suck up” these simple and complex carbs (and protein) and automatically limit fat spillover because of the post workout metabolic effect on metabolism.
Research proves your metabolism and muscle will do the SAME thing.
This is why it’s actually “ok” to eat BEFORE bed. Even carbs.
New research also indicates that cutting out carbs late at night is just another way of reducing calories. So it’s really just another method of “calorie-cutting”.
I’m not saying to go “pig out” before bed. But I wouldn’t worry or fret about it. In fact, if you’re working out late (like I used to do) eating carbs before bed could actually help you get better results.
And even if you’re not exercising a couple hours before bed, I would still make sure to get some high quality protein and friendly fats an hour or so before bed to feed your muscles and keep your body in an anti-inflammatory anabolic environment.
Remember, EVERY fat loss plan (in one way or another) is designed to burn off more calories than you’re taking in. Avoiding carbs and other foods late at night or before bed is just another sneaky way to cut calories. Plain and simple.
Unfortunately, this doesn’t take into consideration healthy choices or hormones, but regardless – it’s still the facts.
Now if you’re skeptical about this post, I don’t blame you. It’s hard to accept something that’s been pounded into our heads for so many years is now a myth and not true.
So if you’re questioning the science and the research, my friend Roman dug up a few of the studies about this so-called “rule” and why you shouldn’t be afraid to break it.
It’s all inside a new free report he put together. If you haven’t grabbed it yet, click the link or image below and go look on page 16 to see what I’m talking about:
Why it’s “ok” to eat BEFORE bed (even carbs) <== find the research on page 16
BTW…there are 4 MORE DIET “MYTHS” exposed inside this FREE report. And if you want an easier way to live leaner, I highly recommend you learn how to bust these myths.
“Break” these 5 diet rules = faster fat loss <== Free PDF Expires Soon
FINAL THOUGHTS
If you had a hard time keeping an open mind reading today’s post, consider this. Obesity rates continue to rise and over 90% of all people who try to lose weight - gain all or MORE of it back in less than 12 months.
Additionally, the research and real world results can’t be denied.
The study Roman cites inside this New Free Report will blow you away. The experimental group who ate almost all their carbs right BEFORE bed lost more weight than the group who spread it out over the entire day!
Shocking for most, but I wasn’t surprised at all.
I learned how to stay extra lean a long time ago. Just look at what 90% of the population is doing, and do the exact opposite.
In other words, if the masses are ziggin’, then I’m zaggin’. Never follow the herd. THAT’S how you can stay lean – forever.
Here’s to breaking the rules,
Shaun
Cool Insights About Eating More White Starches To Burn Lower Stomach Fat
Yesterday, when I gave you 9 lean lessons you can learn from a caveman, I let you know I’d be back today with why a caveman would add white rice and white potatoes to his plan if he was lifting weights or doing intervals.
But first, let’s discuss why other rice types are considered to be more healthy than the white stuff.
Why We’ve Been Told To Avoid White Rice
The main difference between white and brown rice is the processing and nutritional content.
In her best selling Diet Solution Program, my fitness friend and nutrition expert Isabel De Los Rios breaks it all down and gives you a complete crash course.
Basically, only one layer (the outermost) is removed when producing brown rice. When white rice is produced, everything is removed leaving only the starchy component.
This means pretty much all of the key vitamins and minerals in white rice are lost including the fiber. All of this is important when we’re trying to eat healthy balanced meals and keep blood sugar stable throughout the day.
However, there ARE times when all we care about is the pure starch.
This is especially true if we want to promote a healthy metabolism and burn more fat.
So sit back, relax, and let me explain young grasshopper. 
When and Why You Should Intentionally Eat White Rice
(and other white starches)
As I discussed in yesterday’s article, today’s fake manufactured foods like concentrated fructose/sugar, high omega-6 vegetable oils, trans-fats, and even gluten wreak havoc on our systems and promote the storage of belly fat. And they definitely weren’t part of a caveman’s plan.
So obviously, removing these items from your plan will immediately help you get rid of more lower stomach fat.
But what about the pure “white” stuff? (Meaning food not contraband of course. Haha.)
You see, even though white starches like rice and potatoes really aren’t caveman foods, they provide the purest, most natural source of glucose than any other food.
In fact, glucose is one of the oldest evolutionary fuels on the planet. We use it as an internal fuel source and it’s the building block of foods that date back to the caveman days.
Now if you’re a sick diabetic, this isn’t going to apply to you because you have insulin resistance. So your best bet to lose weight is to simply cut out pop and white bread and you’ll probably lose a boat load of weight your first few months as long as you’re eating healthy and exercising.
But if you’re healthy, your body knows how to process and use glucose.
So if you’ve been losing weight and consistently strength training, over time you dramatically improve your insulin sensitivity.
This means as you start to lose weight and get leaner, your metabolism changes.
And when this happens you gotta “get smart”, which means you have to customize, tweak, and adjust your plan as to fight adaptation and keep your metabolism happy and burning fat.
This is when the pure white starches from nature will help you build muscle, boost metabolism, raise thyroid output, keep leptin levels in check, improve the free testosterone to estrogen ratio, and burn more lower stomach fat.
So along with lean protein, fibrous veggies, and friendly fats, white starches from nature should consistently be a part of your plan if you’ve already lost some weight and you’re exercising consistently.
They serve as awesome anaerobic fuel and promote anabolism, which helps with glucose metabolism, protein synthesis (absorption of protein), and muscle growth.
Also, many times the pure amylopectin starch found in the white stuff is less problematic than a starch containing gluten or lectins that you get from whole grain / whole wheat foods.
All of this means one thing: increased fat burning and a healthier metabolism. Ok, two things.
White starches (from nature of course) should serve as a primary source of anaerobic fuel and for creating anabolism, which ultimately equals better performance, a healthier metabolism, and faster fat loss.
Just make sure you do three things:
1. Time them properly
The best time to consume these pure glucose polymers from rice or potatoes is in your post workout anabolic window of opportunity, which is anywhere from 1 to 3 hours after high intensity training.
2. Prepare them properly
Steam your rice (don’t fry it) and bake your potatoes.
Unfortunately, chicken fried rice and a loaded baked potato (yummy!) aren’t part of this strategy. Save them for your cheat day.
3. Combine them properly
Always combine your post workout white starches with a hefty serving of lean protein and always limit your fat intake in your post workout meals. After a workout is the one time of the day we want to spike insulin (the storage hormone) to help shuttle nutrients to our muscles. White rice and potatoes will automatically help you achieve this desired effect.
This means you can workout in the afternoon, come home and eat white starches for dinner while burning more fat. Wow. Who woulda thunk it!
Just remember, during other times of the day the less “starchy” rice types (brown, black, long grain, etc.) and lower glycemic yams or sweet potatoes (rather than white potatoes) might be a better choice to keep insulin stable.
But I wouldn’t over analyze it. As long as you’re combining your starches with high quality protein, fibrous vegetables, and friendly fats you’ll be good-to-go!
And if you’re consistently performing high intensity exercise (sprinting, bursting, weight training, bodyweight circuits, etc.), go ahead and tear up those white starches.
They do the body good.
There you have it. Another fat loss myth – BUSTED.
But we’re not finished because I guarantee there are a half dozen OTHER “so-called” healthy foods you’re consuming that might be making you store more belly fat.
If you want to get a whole crash course on exactly what types of foods to avoid and which ones to consume, just check out this free video from my fitness buddy Isabel De Los Rios.
==> Avoid THESE Foods to Burn More Stomach Fat <== Free Video
I’ll admit that I don’t agree with Isabel on her views about white rice (you’ll see why in my next blog post), but when it comes to making food choices and creating a fat burning lifestyle, there’s nobody better.
Make sure you drop a comment and hit the “like” button for me if you got something out of today’s post. And don’t forget to share this with friends and family. The fitness truth is the gift that keeps on giving!
Have a great day,
Shaun
P.S. I’ll be back in a few days with Part II of this post and we’ll look at the total opposite end of the spectrum. It’s an article called, “5 Rices That Fight Belly Flab”.
In the meantime, go check out this video that uncovers a laundry list of foods we think are healthy, but actually block our fat loss.
==> Avoid THESE Foods to Burn More Stomach Fat <== Free Video
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January 24th, 2012 | Tags: brown rice diet, is rice bad for you, rice diet, rice diet program, rice diet solution, rice diets, rice only diet, the rice diet plan, white rice, white rice diet
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Controversial Tips To Lose Lower Stomach Fat…
What’s up!?!
This week I’m going to deliver some awesome tips to help you burn more fat and make yourself a lot healthier by using strategies from the “caveman’s” perspective.
Whether we realize it or not, we can learn a lot from our ancestors about getting and staying lean in an “all natural” way.
In today’s world full of microwave dinners, fast food, smoothie bars, and food factories that spit out protein bars it’s very easy to fall into a trap of convenience.
And it only takes a little common sense to realize that God designed a world that provides everything we need to survive and thrive from an animal, plant or tree.
Now before I get started, I wanna let you know that every time I post stuff like this, a few of the tips always get people riled up and it creates some controversy. Whatever. I’m used to it.
But it’s mostly because these individuals have no clue about what REAL nutrition is all about.
In fact, anytime I have a client get to a sticking point or trying to lose lower stomach fat, I just pull out these “caveman” tips and have to spend a half hour trying to convince them why this is necessary.
Then, a couple weeks later - “BAM!” they’re feeling great and losing fat again.
So whether you’re trying to be more healthy while shedding some unwanted pounds or trying to get rid of the last bit of stubborn fat, this article will help you get there a lot quicker – in an “all natural” way.
Here we go…
1. Eat more red meat.
Sounds crazy right? Wrong.
Believe it or not, as long as it’s “grass fed”, red meat is one of the healthiest foods we can eat for fat loss. It’s high in omega 3 fatty acids (friendly fats) and CLA (conjugated linoleic acid), which has been proven in multiple studies to help us burn more fat and build more lean muscle.
It’s also one of the highest quality proteins you can eat.
Additionally, our mouths have incisors for an evolutionary reason, which is to tear flesh from the bone, not to find the center of a tootsie pop!
Stay away from grain or corn fed beef and fake factory foods. They’ll make you sicker and fatter. Grass fed beef may cost a little more, but it’s worth it. More and more grocery chains are offering organic and grass fed choices now, which is making it easier to find.
2. Eliminate processed foods.
No shocking news or controversy here.
Almost all processed foods are just a conglomeration of nasty ingredients like sugar (and/or high fructose corn syrup), trans-fats/hydrogenated oil, too many omega-6 vegetable oils, wheat or flour-based starch, refined sodium (salt), artificial ingredients/sweeteners/chemicals (obesity additives).
EVERY one of these ingredients is unhealthy and promotes storage of stomach fat. This tip alone can do wonders for fat loss.
3. Eliminate all cereals and gluten-containing grains – especially wheat.
A large percentage of people have some degree of intolerance to the gluten in wheat and other grains. The biggest problem with wheat is that it’s found everywhere in the average western diet.
Whether it’s breads, pastas, bagels, and so-called healthy wraps, wheat is everywhere. The biggest offenders are these so called healthy cereals.
I never eat cereals when I’m trying to get lean. Never.
Many of my clients feel much better, eliminate health problems, and burn fat a lot faster when they cut out wheat and/or gluten containing grains from their plan.
4. Eliminate almost all fructose.
Ditch high fructose corn syrup (HFCS), any processed food with fructose as a sweetener and sugar (which is just a mix of fructose and glucose). I also recommend you cut out all fruit juices and dried fruit.
I personally love fruit, but I limit its intake when I’m trying to get lean. One or two pieces of whole fruit a day shouldn’t be an issue. Try to consume it post workout and stick to lower glycemic fruits like berries or fruits that help with insulin stability like grapefruit. Or better yet, just cut it out and see what happens.
5. Make lean animal protein the foundation of your diet.
These complete proteins will help you burn more fat through the “thermic” effect of food and digestion, prevent muscle loss, and have a host of other benefits.
It’s obvious if you think about it. As humans, we can go months without carbs (not recommended obviously), but we would literally die if we cut protein out of our diets.
Additionally, since we typically manipulate carb intake when leaning up, we need to get those missing calories from some other place. Lean animal protein (and friendly fat) is the best way.
Shoot for 1 gram of animal protein per pound of lean body weight if you’re actively exercising. This will keep your body in an anabolic environment to help promote muscle gains and fat loss.
Many times it can be difficult to meet the daily requirement of protein on a daily basis. That’s why it’s always important to use a high quality protein powder to fill in the missing gap.
And don’t be fooled. Not all protein powders are created equal. Almost all over the counter protein powders have a very low “bio-availability”, which mean they don’t get absorbed properly. Look for a whey protein powder that’s cool temperature processed and has “all natural” sweeteners like stevia instead of sucralose.
6. Cut out all trans fats and/ or hydrogenated oils.
Not going to elaborate too much here. The consumption of trans fats increases the risk of coronary heart disease by raising levels of LDL cholesterol and lowering levels of “good” HDL cholesterol.
You should know by now this stuff is the devil when it comes to our health and weight loss. It will make you fat and sick. Even if you’re trying to gain weight, you should avoid this crap.
7. Reduce omega-6 consumption.
Omega 6 oils have been steadily increasing in our diet over the years (especially in the west) because of convenience. Vegetable oil is the main culprit and it’s in everything. As a result, most of us have become way out of balance.
In fact, it’s typically recommended to eat a 20:1 ratio of omega 6s to omega 3s. This is a disaster waiting to happen because it will cause serious inflammation inside your body. Top fitness and nutrition experts now recommend a 3:1 ratio. Obviously this is a HUGE difference.
By the way, over 50% of arterial plaque is polyunsaturated, while only 20% is saturated fat. In other words, saturated fat is not the evil culprit people once thought. Food for thought.
8. Increase omega-3 consumption.
One of the safest and most effective ways to reduce inflammation and increase fat loss is through consumption of more high quality omega 3s.
You can achieve this through wild fish, grass-fed beef, and krill oil.
If you’re not up to speed on Omega 3s, just check out all the research my friends at Prograde have done and you’ll quickly discover why this supplement and / or foods containing it are a must.
I also highly recommend you watch this brand new short presentation by Dr. Walsh (from Prograde) to see first hand HOW Krill reduces inflammation in your body.
This is cutting-edge stuff that no one else is talking about and it will assist you in burning more fat immediately.
==> HOW Krill Oil Can Reduce Inflammation <== Free Video Presentation
9. Cut back (or cut out) dairy foods (btw: eggs are not dairy).
Anytime I’m getting lean (aka – cutting) I limit my intake of dairy, especially milk, cream, cheese, yogurt. These foods are fine when you’re just living healthy, but I still recommend limiting them when losing weight.
I’ve had many clients cut out dairy and immediately notice faster fat loss and eliminate headaches, bloating, indigestion, and even sickness.
Keep in mind that unless your dairy comes from directly from a farm using grass fed practices, almost all the quality ingredients in dairy is completely destroyed during pasteurization. That’s what makes it so hard to digest and creates other unwanted symptoms.
I also highly recommend you check out the film Food, INC. to learn more about your food choices. VERY enlightening.
As you can see, every single one of these tips is exactly how a caveman would have lived. They didn’t have big farms and factories spitting out healthy cereal, tofu, and fruit smoothies.
They ate animals, plants, and trees. And they weren’t overweight or obese. Remember, the fewer ingredients a food has listed on its label, the healthier it’s going to be.
Give these tips a try if you’re trying to lean up and not making progress. I think you’ll be pleasantly surprised how much better you’ll feel AND how much easier the fat will fall off.
Do me a favor and hit the “like” button below and I’ll be back in a few days with why a caveman would add white rice and white potatoes to this plan if he was lifting weights or doing intervals.
Make sure to share this with friends and family who could benefit too.
Have a great day,
Shaun
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January 23rd, 2012 | Tags: exercises to lose body fat, get a lean body, get lean, get lean body, get lean muscle, getting a lean body, getting lean workouts, how to get a lean body for men, how to get a lean body for women, how to get lean body, lean body mass, lean body weight
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Cool New Exercise Trick (takes less than 5 minutes)
Today I have a cool new exercise trick for you that involves steady state cardio, but it makes intervals and bursting MORE effective.
But first, I wanted to welcome over 250 new people to the GL-12 community that were referred by my good friend, Mike Geary. Many of you know that Mike is the Internet’s #1 fat loss author and I highly respect his views on health and fitness.
So “congratulations” to all the new members who took action and downloaded my brand new *free* report called The 14 Day Stubborn Fat Protocol, and “thanks” to Mike for sending them our way.
Welcome to the club! We’re excited to have you on board.
Ok, on to today’s new trick. Many of you know my opinion of slow-go steady state cardio. Most of the time it’s practically worthless. But I’ve recently discovered this cool new exercise trick that involves “slow go” cardio.
This approach is based on the same philosophy of my new 14 day lower ab fat sequence, but it has a new spin on it.
I know how stale and boring old-school cardio (and even intervals) can get at times (yawn), so it’s vitally important to keep it fresh. And even more important is making sure it’s effective while preventing any plateaus to keep the visible results coming.
Here’s how it works.
As you probably might know, when you perform intervals or bursts, your body will release all kinds of fat burning hormones called catecholamines.
Catecholamines are “fight-or-flight” hormones released by the adrenal glands in
response to stress like high intensity exercise. They are part of the sympathetic
nervous system (SNS).
These hormones will eventually convert to dopamine, to norepinephrine, and epinephrine, which ultimately forces the release of free fatty acids.
In other words, these catecholamines help break apart stubborn fat into the blood stream.
This is a pretty sweet deal, UNTIL a process called “re-esterfication” takes place and all-of-a-sudden your body starts re-storing the fat you just released.
And unless you know how to “burn off” these free fatty acids you could very likely be a victim of “re-esterfication. This is where the steady state cardio exercise trick comes in to help you burn off this “residual” fat that’s floating around in the blood stream.
Here’s a sneaky way to take advantage of this environment.
- Warm up for 5 minutes (lowers insulin, prevents injury, increases blood flow).
- Perform five 10 to 30 seconds intervals (bursts or sprints) with about 30 seconds to a minute recovery in between to help bread apart and release stubborn fat.
- Walk slow for 5 minutes while the free fatty acids pour into your blood stream. Now you’re in the perfect spot to burn off these residual free fatty acids that are floating around.
- Perform five to ten more 30 – 45 second bursts (to keep the body releasing hormones).
- Now it’s time for the steady state cardio trick. Make sure you walk or slow jog for 2 to 5 minutes in between each burst to burn off all the residual free fatty acids.
- Cool down for a few minutes at the end.
The entire workout should take about 30 minutes.
IMPORTANT: This is an advanced technique and should only be done 2 or 3 times a week max. IF you go crazy and try this everyday it will backfire. You’ll over train, possibly get injured, and your body will end up fighting against fat loss.
This how you can use old-school slow, boring cardio to prevent “re-esterfication” and burn off more stubborn fat.
Pretty cool trick.
I go into much greater detail about how this entire process works and give you two other strategic bursting protocols in my brand new *free* report I put together for you.
==> The Stubborn Fat Protocol (SFP) <== No email required
The human body is sometimes a weird and wacky and it wants to hang on to fat with all its might. That’s why techniques like this are so important. It will prevent you from “re-storing” all the fat you just worked so hard to release.
This especially happens if you’re trying to get rid of lower Ab fat, or what we usually refer to as “stubborn” fat.
That’s why I through together this report for you. So you can avoid plateaus and keep your body burning fat in the right areas – instead of burning up muscle or suffering from “re-esterfication”.
Make sure you hit the “like” button and share this with everybody else who’s trying to maximize their results. Also, go ahead and drop a comment below if you have a question or you have any feedback.
Enjoy the FREE stuff and have an awesome weekend!
Shaun
FREE Fat Burning Report Reveals
The STUBBORN Fat Protocol:
Your 14-Day Sequence To Losing
ALL Your Lower Abdomen Fat…
Right Click and Save As To Download==> The Stubborn Fat Protocol
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January 10th, 2012 | Tags: burn stubborn belly fat, burn stubborn fat, burning stomach fat, burning stubborn fat, how to burn stubborn belly fat, how to lose stubborn belly fat, how to lose stubborn fat, lose belly fat, lose stubborn belly fat, lose stubborn fat, losing stubborn fat, stubborn stomach fat
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