Cheat Food, Alcohol and Summer!
With the 4th of July in hindsight, I wanted to quickly introduce you to a couple really cool tricks I’ve been using recently to minimize fat gain through the summer months.
After all, it’s pretty standard behavior that we’re all going to be “indulging” a little (or a lot) more than we should during the summer months.
It’s the nature of the beast year after year.
This typically involves two things: Cheat food and alcohol 🙂
It’s estimated that 8 out of 10 people are going to eat more and drink more during summer.
And since I KNOW I’m going to drink and eat more bad stuff than I’m supposed to, I always like to plan ahead and minimize belly fat with a few powerful tricks.
Here are 3 damage control tricks Karen and I use:
1: Strategically timed exercise. Always try to perform some type of high intensity exercise an hour or two before you get to the picnic, barbeque, or party.
This will activate all your metabolic triggers to “partition” your cheat food into muscle tissue and minimize fat spillover.
Bonus Tip: Very often we go out of our way to do 50 – 100 push ups, dips, or bodyweight squats 5 to 15 minutes before we eat, drink and indulge.
It typically only takes 4 to 6 minutes to finish, but you really only have to do it for a total of 90 seconds or more to get the desired effect.
This activates something called GLUT 4 (a glucose transporter type 4), which “shifts” calories into muscle tissue instead of storing them as fat.
According to research, doing about 60-90 seconds of muscular contractions a few minutes before a meal (and also about 90 minutes after a meal), helps to bring GLUT-4 to the surface of muscle cells, opening more gates for cheat food calories to flow into.
Again, for times sake I won’t go into all the scientific details, but there are now several studies that back up this theory of doing these muscular contractions a few minutes before a meal and 90 minutes after a meal help to “re-direct” calories into muscle cells instead of fat cells.
Pretty freakin’ cool if I do say so myself.
2: Avoid all cocktails or other summertime alcohol containing
drinks that contain fruit juice or ANY type of hidden sugars.
I’m not going to get into all the details and science for time’s sake, but fruit juice is the devil when it comes to fat loss and health. It typically contains all kinds of fat storing crap like High Fructose Corn Syrup (HFCS) and other hidden sugars and obesity additives.
Don’t listen to those stupid corn commercials please. This big food industry would love you to think it’s just like regular sugar.
Also, try to stick with dark beers (more anti-oxidants / less fillers) and clear liquor.
Vodka is my fav. Also, make sure to mix your drinks and cocktails with calorie free mixers like club soda or diet tonic water. We prefer using fresh squeezed lemons, limes, or grapefruits which can help keep blood sugar stable while you party.
3: Drink MORE water.
Load up on water before, during, and especially the day after your holiday parties. I even try to slam down a glass of water or two between every few alcoholic beverages as well.
Remember, the more water you give your body, the less it will hold onto.
Additionally, for every gram of carb you consume during the festivities your body will retain almost an additional 3 grams of water. This is why you’ll feel bloated the day after a party or cheating.
Bonus Tip: Stay off the scale and drink MORE water for a few days after you indulge in your cheat food. The weight you gain will be nothing but water retention when you do it right, so the scale will just “trick” you into thinking you’ve gained a bunch of fat.
Also, alcohol “steals” the water from cells in your brain and muscles (enter: the famous hangover headache).
So make it a point to drink more water before, during, and the summer shindigs.
You’ll thank me later for using this tip!
One last thing – if you’re struggling preparing all your meals ahead of time during this busy time of year, I can feel your pain.
But I also have the PERFECT solution.
At the link below, you can enjoy 137 scrumptious recipes that contain FIVE (count them) ingredients or LESS.
They’ve been specifically formulated by top fitness model, Danette May, who was recently featured on Women’s Health and US Magazines:
Ok, I’m off to spend more quality time with the fam.
Eat your cheat food, drink, use my tricks above to stay lean this summer!
Your friend and coach,
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