• Joshua Li

6 Pillars to Achieving a Result


Eat high quality protein at every meal

When we say high quality protein we are talking about protein from animals, eggs, dairy and whey protein, all containing a good profile of essential amino acids. The amino acids within the high-quality protein will set off protein synthesis which in turn will aid building lean muscle tissue. The leaner muscle tissue an individual has the higher the caloric expenditure will be at rest. A high protein diet will also result in feeling fuller longer compared to eating a carbohydrate dense meal. Being fuller longer will result in less over eating and feeling satiated.

Reduce carb intake

Low carbohydrate diets are used to help re-establish insulin sensitivity of muscle cells. As time goes on due to the reduced carbs, less insulin is pumped out of the pancreas and insulin receptors become sensitive again meaning glycogen will be absorbed into the muscle cells rather than being stored as fat.

Probiotics for a healthy gut

Probiotics are found in sources such as yoghurt, kefir, supplements and have a positive anti-inflammatory effect on the body.

The role of probiotics is to boost the gut function and digestion, which together helps reduce belly fat. Studies show including probiotic food sources/supplements help reduce belly fat via enhancing insulin sensitivity and elevating an anti-inflammatory signal named adiponectin that helps the body to mobilise and burn belly fat.

Hypertrophy training

Hypertrophy training is geared towards building lean muscle mass. The set-up of hypertrophy training will be between the 8-12 rep range, 3 sets or more and using a weight around 75% of your one rep max. This style of training will result in a large caloric output during your sessions and improving lean muscle gain, which again in turn will increase caloric output during rest.

Emphasis on lower body training

As stated earlier, the more muscle mass an individual has the more calories burned at rest. Our legs hold the largest muscles within our body, so the more often we train legs and produce greater lean muscle tissue, the higher our caloric output will be.

Training lower body more often has also been shown to improve insulin sensitivity and balance out cortisol levels which in turn will reduce inflammation, allowing more effective/faster fat loss.

Improve the quality of your sleep

Poor sleep is highly linked to belly fat gain. Lack of sleep again will increase cortisol levels and reduces insulin sensitivity, meaning carbs cannot be processed effectively.

Summary

There are three main aspects to think about when it comes to reducing belly fat:

  1. Diet - are you in a caloric deficit to promote fat loss?

  2. Hormones - are you keeping a lid on cortisol and its negative effects such as inflammation?

  3. Is your training set up in a way to increase caloric output during and post training?

Suggestions:

A diet incorporating high quality protein, plenty of green vegetables and low starchy carbohydrates.

Using the following supplements:

To reduce cortisol levels and inflammation –Magnesium (500mg), Curcumin (500mg), Fish-oil (2g)

To improve gut health – Probiotics, Glutamine (10g)

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