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Muscle-Building Workout and Diet


Hi, it’s Dr Sam Robbins, Today I’m going to give you the best eating
guide to permanent fat loss. This is part 2. I urge you to please watch part 1 first, which
was called “The Real Secret To Permanent Fat Loss”. And there’s a link to that video below,
in the description area. So, assuming you’ve watched part 1, I’m
going to just dive right in and get started. The Best EATING Plan For FAT Loss
Today I’ll be discussing the best EATING plan. Nothing to do with exercise, stress management,
your mind set or supplements. That’s in the next series of videos Secondly, your focus MUST always be on FAT
loss and NOT “weight” loss. Most people do lose weight with most “plans”,
but it’s typically mostly water and valuable muscle loss. It starts off as fat loss, but quickly your
body adapts, your hormones fall part and then the muscle starts to disappear at a rapid
pace. This is NOT what you want. This is why over 97% of diets fail. This is why most people gain all the weight
back and more, most of it being fat. Remember, genetics aside — you look and feel
based primarily on your hormones. Best For YOU As mentioned in part 1, the best “diet”
or “eating” plan is one that YOU can follow consistently, week after week, month after
month, year after year. This takes into account lots of factors — genetics,
hormones, personality type, goals, etc. And that’s why today’s eating guide will
give you flexibility, which will work into YOUR lifestyle. Remember, if something requires too much willpower,
time, effort or money – it won’t be followed long term. And thus, today I’m going to focus more
on the proven shortcuts that are going to make fat loss happen much faster and easier
for you. And the word “proven” means something
that’s backed with scientific evidence and data. However, much more importantly for me, what’s
proven to work in the REAL world, for MOST people, MOST of the time – LONG TERM. I don’t care about what happens in the short
run… which can be 1 month to even a couple of years. I don’t care about the exceptions to the
rules. I ONLY care about what is doable and maintainable
long-term, safely, for MOST people. With my professional athletes, celebrity and
private clients, I can cause utterly fascinating and dramatic changes… shocking results! However, they have resources that most people
don’t have. Thus, they’re the exceptions to the rules. With that said, let’s get started. Don’t Drink Your Calories
You must stop immediately drinking anything with calories! This includes, but not limited to: All juices (fruit, etc.)
Sodas Alcohol (yes, WINE too!) Protein shakes and “smoothies”
Coffee “drinks”, etc. These are easily one of the worst things you
can do to your body and contribute to the most fat gain.2,3 You can easily consume hundreds of calories
in minutes, when it’s liquid. But, it would take many minutes to EAT and
CHEW the same in whole, food calories. Besides all of these calorie drinks are primarily
made of sugar. It’ll shoot up your blood sugar and insulin
levels, causing the calories to be stored as fat. Plus, you’ll get hungry much faster. I’m tired of people thinking they’re healthy
having some “green drink” which consists of a few vegetables and tons of fruit juices,
powders, this and that. Trust me, you’ll do much better chewing
your food. You’ll stay fuller, longer
You’ll maintain healthy blood sugar levels. You’ll have more, long-term energy
Plus, chewing and digesting whole foods burns more calories. Instead, have lots of water and some tea and
organic coffee. In fact, drinking a glass of water 30 minutes
before meals, can increase your fat loss by 44% over 3 months.1 It’s boring, but it works! And trust me, once you stop drinking your
calories, your cravings for such foods goes away within a couple of weeks Don’t Use Condiments, Creams and Sauces
Sadly, people don’t even think twice about using Ketchup, BBQ sauce, dressings, creams
and similar items. They are dense in hidden calories, especially
sugars and fats. This also includes agave nectar, honey and
similar items. It’s not natural. I know someone will say, “but honey is natural
and found in nature”. YES, it is … but our ancestors had some
like ONCE a year and then went into a sugar coma afterward. Honestly, just eliminating these two — liquid
calories and sauces/dressings, will make a huge difference in most people’s lives and
will quickly lead to fat loss, more energy and better health. No Packaged Foods I also want you to eat your foods in their
natural states. Eat mostly whole and unprocessed foods. Thus, do your best to stay away from packaged
foods. Foods that come in a box or are man-made,
even if they seem healthy, aren’t. They have lots of calories and full of ingredients
designed to increase your appetite and cause you to eat more and thus, buy more of the
product. Trust me, the food manufacturers are worse
than the pharmaceutical companies at creating addiction. There are over 1000 ingredients that can simply
be listed as, “natural” on the label, even though they aren’t. They can cause negative hormonal changes and
increase cravings, food addictions and allergies. I know that they are convenient and easy – but,
try your best to limit packaged foods. Eat Your Food Slowly Speed is very important when it comes to fat
loss. The slower you eat your food, the longer you
chew your food, the faster you’ll lose fat. In fact, “fast” eaters are up to 115%
more likely to be obese, versus slower eaters.4 Remember how I stated earlier that hormones
are the key to everything, including fat loss. By chewing better and eating more slowly,
your body will optimize numerous fat burning and appetite suppressing hormones (ghrelin,
CCK, PYY, cortisol, insulin, IGF, GLP-1).5-7 This can all get very complicated. Needless to say, about 20 minutes into your
meal, your body starts to make these positive changes and thus, slow it down and enjoy your
meal. I know we are all in a rush these days – but,
take your time – it’s good for your body and mind. Eat Better Quality Macronutrients There are 3 macronutrients, which I’m sure
you’ve heard of: Protein, Fats & Carbohydrates. You should eat all 3. But the quality and type, the proportions,
timing and combinations are what matters. Protein:
So, let’s start with the most important being protein. Protein is made up of amino acids, essential
and non-essential. Protein comes from vegetable and animal sources. IF you’re a vegan, make sure you combine
your carbohydrates properly, so you get BOTH the essential and non-essential. You can also supplement your diet with vegetable
protein powder sources such as rice, pea, hemp, and lots of other ones. Make sure you also take B12 If you eat animal, then the best sources of
protein are from land, sea and air. Thus: LAND: grass fed, pasture raised bison and
beef SEA: wild caught salmon and trout
AIR: pasture raised chicken and whole eggs These are my favorite sources and types. Most people, at least in America, eat too
much protein and typically wrong kind or form. There is a world of difference between regular
beef vs grass fed (raised and finished) beef. Just as there’s a massive difference between
farm raised fish, vs wild caught. Pay more for better, healthier, quality protein
sources. Just eat less if money is an issue. Quality is more important than quantity. FAT
Just like protein, we have essential fatty acids. Fat is very important for your body, hormones
and brains. And, just like protein, most people are getting
too much fat from the WRONG sources. Please stay away from all the toxic, fake
vegetable and seed oils, such as canola, soybean, corn, sunflower, sesame, cottonseed and so
forth. They are very high in inflammatory, cancer
causing, body fat producing Omega-6 fats. Also, no trans fats either – such as margarine
and hydrogenated oils. It’s best you don’t cook or heat your
fats as well, unless it’s a saturated fat such as coconut and butter ghee. The best types of fats are from fresh avocados,
pasture raised whole eggs, fatty fish such as salmon and anchovies, extra virgin olive
oil, coconut oil, flax and macadamia nut oil. Even though small amounts of raw nuts are
healthy, they are very high in calories. I suggest you don’t eat them. Carbohydrates
Finally, we have everyone’s favorite food – carbohydrates. One thing to keep in mind is that unlike protein
and fats, there are NO “essential” carbohydrates. You CAN live life without any carbs. Thus, a very high fat, ketogenic diet — which
for most people, I’m totally against. However, you should eat some carbohydrates
daily, especially if you exercise. However, the type, source and quantity are
what matters. Again, do away with all man-made carbohydrates. This includes anything that comes in a box,
pastas, cereals, breads, etc. I would eliminate all grains, except maybe
small amounts of white rice and I’d eat this after exercise. Good carbs are most vegetables – get colorful
here. This also includes pumpkin and squash. Yams and sweet potatoes. Legumes, such as lentils and black beans. Maybe some quinoa. Small amounts of whole fruits, especially
those that are in season. However, berries are the best. And, that’s it. Sorry to be blunt, but fatter you are, the
less carbs you should eat. The more muscle you have, the more you exercise,
the more carbs you can eat. Especially after exercise. Now you know what proteins, fats and carbs
you should eat and stay away from. Order Matters When eating your meals, eat your protein,
fats and vegetable first and finish off with the carbohydrates. This optimizes your hormones. In regards to how many calories you should
eat, how often, etc… This is complicated because I don’t know
your starting point or anything else about your. However, the goal is to eat less calories,
than your burn. Making the changes and improvements I’ve
listed today, will allow you to eat less total calories, but more FOOD quantity and nutrients. You’ll have more energy, feel less hungry
and have far better hormones. THIS alone will cause long-term fat loss,
without feeling deprived. Change is always difficult at the beginning. However, once you start to SEE and FEEL the
positive results, you’ll notice that it’s really not that difficult. After a few weeks, this will all just be a
part of your daily lifestyle. You won’t even give it much thought. It’ll get easier and easier. It will NOT require will power. You’re not going to feel deprived. You can still go out, eat with friends and
feel normal. You’re not going to feel stressed out. And yes, it’s perfectly fine to eat some
junk once in a while. Just go right back to your new eating plan
the next meal and stay consistent. However, I do have a very powerful bonus tip. If you want to speed up the results… decrease
your appetite… increase your energy levels and optimize your primary fat-burning hormones,
then make sure you visit the link below in the description area. You can utilize a 20 year proven solution
that’s helped thousands of people around the world, lose fat — young and old, men
and women. Plus, you can watch another video about why
97% of diet and exercise programs fail. So go ahead and visit the link below, while
it’s fresh on your mind and turn on your “fat burning genes”!

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