Obesity in America -- The Enemy Within page 3

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Once nutrition and exercise is in place, I've found that trace minerals like chromium and vanadium help receptors from resisting insulin. There are many herbals that can be effective with insulin resistance, but my three favorites are bilberry, turmeric and green tea. I like these because they also have wide ranging benefits with overall health and well being.

Now that you understand what causes insulin resistance and weight gain the question becomes, how do you lose the weight and keep it off? The answer won't be found in most diets or weight loss programs.

" This is the most common reason why most diets fail, the body becomes trapped in the catabolic phase."

They under-feed the body too aggressively and there is a loss of lean tissue (muscle) and disrupted balance in metabolism. To do it right, the weight lost must be body fat, without the loss of muscle tissue and keeping balance in the metabolism.

Believe it nor not, the most important phase of exercising is not during a workout, but just afterwards and in direct response to how the muscles receive nutrition after exercise.

You must maintain a balance between anabolic and catabolic metabolism. In simple terms anabolic means building up or repairing of tissue and catabolic refers to breaking down of tissue. This is the most common reason why most diets fail, the body becomes trapped in the catabolic phase.

The secret to losing fat without losing muscle starts with not being too aggressive or extreme with your reduction of carbohydrates. You need carbohydrate management, not carbohydrate elimination.

I've found by reducing carbohydrates by 20% of daily needs and within 48 hours replenishing the glycogen in the muscle by eating 100% of daily carbohydrate requirements, allows for fat loss, without muscle loss. In essence you have two fat burning days, then a recovery day.

By doing this you'll have the best of both worlds. You will experience fat loss that averages between 1-2 pounds weekly, while muscles are being well fed.

Below is a sample of how to cycle 2 fat burning days with a recovery day for both female and male. These are examples and would differ depending on the amount of muscle and exercise schedule.

Female 3 Day Schedule:

Day:	Total Calories	Protein (gm)	Carbohydrates (gm)	Fat (gm)
1	1422	108	171	33
2	1422	108	171	33
3	1684	108	221	39

Male 3 Day Schedule:

Day:	Total Calories	Protein (gm)	Carbohydrates (gm)	Fat (gm)
1	2133	160	265	47
2	2123	160	265	47
3	2549	160	340	61

As mentioned earlier both good nutrition and exercise keep us from becoming insulin resistant. Though it's beyond the reach of this article to explain what we should do for exercise, most experts would agree we should consistently exercise 3-5 times weekly for at least 30 minutes.

…most of the results from exercise come when we are not exercising.

It is also important to know when to exercise as it relates to eating. Exercise more aggressively on days where muscle are receiving more carbohydrates for fuel and less aggressively, or taking day off from exercise when receiving less carbohydrate.

One of the most difficult thoughts for exercisers to accept is most of the results from exercise come when we are not exercising. They come after we exercise and in direct response to how the muscles receive nutrition after exercise.

The best time to exercise is 1.5 - 2 hours after eating when blood sugar levels and insulin levels are slowly declining. Timing your exercise to this blood sugar decline allows the muscles to receive from the fat cells more effectively. It is important to never exercise without having at least one meal left in your day so that muscles can recuperate from exercise.

A holistic way of eating is more than maintaining a certain size, food is our natural medicine it provides health, or can restore it. Each meal should have a balanced macro-nutrition (30% protein, 50% high fiber, low glycemic carbohydrates and 20% fat), and provide essential micro-nutrients (vitamins, minerals, enzymes and phytochemicals) found in whole grain fruits and vegetables. We must look beyond eating to prevent physical or emotional hunger, but to a higher purpose to heal our bodies, or better yet to prevent diseases from forming.

It Takes An Internal Change of Heart

In closing if you desire the external weight loss of tomorrow, you must commit to the internal change of heart today. It takes more than knowing what to do, you must develop beliefs which keep you doing what you know. You must mature to a place where the spirit, mind and body are in agreement. To defeat this enemy within it will take a spirit that is pure, a mind that is clear and a body that is obedient.

About Charles Remingtion

Go to About Charles Remington for more articles and his bio.

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