Yes, it’s important to keep your protein
intake high when dieting to make sure that you don’t burn
off any muscle tissue in your quest to get ripped. But that’s
not what I’m talking about. I’m talking about taking
in protein in order to boost your metabolism and burn more fat,
in addition to helping preserve and build your lean muscle tissue.
In a study published in the American Journal
of Physiology, one group was fed a high protein diet (just over
one gram per pound of bodyweight per day) while the second group
consumed a protein diet near equal to that of the RDA.
The group eating the high protein diet burned
more fat than the group consuming protein near equal to the RDA.One reason for this could be an increased "thermic"
effect. The thermic effect of the RDA group was elevated 16% after
eating.
However, in the high protein group the thermic
effect increased 42% after eating, almost 3 times that of the
RDA group.
This thermic effect of digesting your food
peaks approximately one hour after eating. Spreading your daily
caloric intake over 6 meals a day, eating every 2 to 3 hours,
helps to take advantage
of the increased metabolic rate that accompanies eating.
In other words, the more often you eat, the
higher your metabolic rate, i.e. the number of calories your body
burns each day.
In addition, by adding more protein to each
meal, you also increase your metabolism. Your body requires more
energy (i.e. calories) to process protein than it does to digest
carbohydrates.
Do you understand what that means? Think about
it. Think about all those people and so called experts that have
continually said that a calorie is a calorie.
THIS SIMPLY IS NOT TRUE!!! Your body's metabolic
rate is affected by the number of meals you eat, the frequency
of those meals (how much time passes between each meal consumed)
and the macro nutrient composition of those meals.
A calorie is not simply a calorie and they
are not equal.
Depending on the number of meals, frequency
of meals, and macro nutrient composition of meals, the same person's
metabolism will be different on two very different meals plans,
EVEN IF THE TOTAL NUMBER OF CALORIES ARE THE SAME!
Let's review some simple changes you can make
right now in your nutrition program to rapidly increase your body's
ability to not only build muscle but burn fat also.
1) Eat 6 smaller meals per day, as opposed
to 2 or 3 larger ones. This will ensure that you supply your body
with the nutrients necessary to build muscle and burn fat, as
well as
increase your resting metabolic rate.
It will also prevent your body from kicking
into "starvation" mode, which can happen when you go
too long between meals.
If this happens, your body will start burning
muscle for energy and increase your body fat stores, as well as
slowing down your metabolism. All of these are things you want
to avoid. As a
matter of fact, they are the exact opposite of what you are trying
to achieve.
2) Eat a high protein diet consisting of at
least one gram of protein per pound of lean body mass. This helps
ensure that your body has the protein available to maintain a
positive nitrogen balance, which can lead to an increase in your
muscles mass.
It will also increase your metabolic rate, allowing
you to burn more body fat than a low protein diet, without as
large a decrease in your daily caloric intake, which will also
help avoid the
"starvation" mode discussed in the previous paragraph.
Try these simple changes in your nutrition
program to help you rapidly increase your muscle mass, burn off
unwanted body fat and achieve the ripped muscular body that you've
always wanted. Or, for you women, the long, lean, sculpted, sexy
body you've always wanted.
Yours In Fitness,
Gregg Gillies
“Discover How A Total Fitness Failure
Completely Transformed His Physique and How You Can, Too!"
The information contained in this article is
strictly for informational purposes. You should consult a physician
before beginning any new nutrition, exercise, or dietary supplement
program. The information contained in this article is not meant
to provide medical advice. Specific medical
advice should be obtained from a licensed health-care practitioner.
Gregg Gillies and Build Lean Muscle Publishing
will not assume any liability, nor be held responsible for any
injury, illness or personal loss due to the utilization of any
information contained herein.
