 |
| http://www.acalltoaction.net/eat-to-gain-muscle-part-2-bulking-for-the-skinny-fat/ |
Although Singapore is not one of the country with the highest amount of obesity from the chart I have gotten.
 |
| http://www.infoplease.com/world/statistics/obesity.html |
but if you looked around you. You will be able to find a lot of skinny fats around. Like the picture above (skinny arms and legs with a big tummy and some may have man boobs.)
Why is this happening? What causes us to stall so much fat at our tummy area?
Due to our lifestyle right now, we hardly used up all the energy in our body and at the same time we load in a lot of energy. Fats are stored energy, but how come we are not using them?
Our body actually forgets how to tap fats as energy because of our new eating habit. High Carbohydrates diet. Your rice (yes brown rice included), bread, noodle, pasta, fries, cereals and sugary drink (processed fruit juice is also included)
I thought Pasta, Bread, Brown rice , cereal with milk and Packed fruit juice is healthy!
Carbohydrates if not use by the body will be stored as fats so you will be able to use the energy later. What happens now in our lifestyle is that we are having too much carbohydrate. A typical breakfast will be bread, lunch will normally have rice and dinner we may take in pizza or pasta. Even if we workout that day, the body will choose to use up the carbohydrate (glucose) in our body first (example : will you use the money in your wallet first or the money in your bank)
So how can we use fats as energy?
1. Do fasted (no food) workout in the morning!
a. When you just woke up and your blood glucose in the body has been depleted! In this way your body will try to use more fats as energy as there are no more glucose left!
2. Consume low carbohydrates meals! Best if you only consume your carbohydrates meal after an intense workout!
So what kind of carbohydrates should we choose? Why are grains not good?
Let me introduce you to our Glycemic Index scale. It is use to track the blood glucose level in the body after consuming carbohydrate.
**A surge in blood glucose in the body will cause the insulin (insulin is like a police, glucose is like thief. Insulin job is to put the glucose to Jail) will be call upon to store them as fats.
 |
| http://www.glycemicindex.com/index.php |
The higher the GI number (row 1) the more blood glucose there is.
Don’t agree or like what i just said? Prove me wrong!
- Take measurement of your
- Weight
- Body fat percentage (can be taken at the gym)
- *Best if you can have measurement of your arms, chest, waist, hips and thigh.
- Do fasted workout in the morning. 3 times a week (Monday, Wednesday and Friday) – Any kind of workout for 45min every morning!
- Change your eating habit. (Example below)
- Breakfast – (4-5 eggs (with 2 yolks)) plus apple
- Lunch – Chicken Chop (sides Veggie)
- Dinner – Grilled Fish (sides veggie and potato)
- Follow for 30 days!
- Drop me an email so I can keep you motivated, answer your question and complete the 30 days together! heechaiong@gmail.com – subject : 30 day challenge!
Some other Important Facts
** High carbohydrates (e.g. ice cream) spike blood glucose which in turn raises your “Serotonin” happy feeling for a while and the body sends out a large amount of insulin as the sudden rush of sugar causes the body to go into emergency. Then you will have a dip in blood sugar and your body feels that it is out of energy, you feel tired and restless because your blood glucose level is low and natural reaction when you feel that you are out of energy you will go for second round of food!
**How diabetes happens?
If beta cells don’t produce enough insulin, or the body doesn’t respond to the insulin that is present, glucose builds up in the blood instead of being absorbed by cells in the body, leading to prediabetes or diabetes. http://diabetes.niddk.nih.gov/dm/pubs/causes/
**So if you spike your insulin everyday slowly it will get less sensitive and need to produce more insulin to bring down the glucose in your blood stream. Eventually the system breaks down and you are unable to clear the glucose and you get your diabetes.
Telling people to go on perma keto is stupid. Thats how you remain small. Carbs are protein sparing. You wanna get big, you eat carbs. Good carbs. So no, I’m not skinny-fat. But wait, do you even lift(eat)?
there is no right or wrong here, do what makes you feel best. if you feel like bulking fat suits you go ahead, i prefer to stay lean year round.
I can see my upper stomach muscles at times.Bt my lower and tires have fat lingering.I am bulking.And am still kind of small for my height.So how do i go abt it?I cant do fasted as i already wake up hungry after hrs of sleep.Sometimes,even during sleep.I think i am a weird case.
You are not weird, it actually pretty normal. We have been living in the 3 meal a day eating every few hours for the past 20 to 30 years. We just need more time for our body to adapt and change to a new diet. Great that you want are bulking build more muscle and have a healthy diet you will get your abs soon.
What you eat is not as important as to when you eat. If you are trying to build muscle, you need to eat more food more often.
hi, donna, during my intermittent fasting days, i only had one meal a day which hits my daily calories intake and i didnt lose any gain or become gain body fat as a result of this diet. The kind of food you input into your body is important, processed food, fried food and high sugar food in my opinion is bad for your insulin and your hormone. So i will normally go for healthier choice whenever possible!