From Charles Poliquin Live
Q&A: A Few Easy Tips to Help Me Shape Up for Summer?
A: Here are three – all of which require no radical changes in your lifestyle.
#1. Cut down on sugary drinks. When you’re stopping to fill your tank at a local gas station, avoid the temptation to grab a quick drink – these drinks, including the fruit and vegetable juices, are often loaded with sugar. For example, an 8.3 ounce Red Bull has 27 grams of sugar, a 12-ounce Coke has 33 grams, a refreshing 20-ounce bottle of Minute Maid Lemonade has 67 grams, and a 30-ounce Big Gulp has 91 grams. Sugar causes the cells to become resistant to insulin, which is associated with fat gain and low energy levels. Simply cutting down on these drinks – or better yet, eliminating them completely – can create a dramatic decrease in fat in time for beach season.
#2. Walk to reduce hunger cravings. Although walking is not a great calorie burning or muscle building activity, it can help you lose weight by helping to control your appetite. Researchers at Brigham Young University have found that participants in a walking program were less responsive to images of food than subjects in the control group were. Instead of raiding the fridge, take a short walk.
#3. Add strongman exercises to your training. Adding some strongman exercises to the end of your workouts will help increase the fat-burning effects of your training. When you’ve finished your regular workout, add a few sets of strongman work, such as the farmer’s walk or sled pulling. Strongman training produces big gains in fat loss while increasing testosterone levels and as such will also help build muscle.
Give these three simple suggestions and try and you will have taken a big step in getting back your beach body.
Hanlon B, Larson MJ, Bailey BW, LeCheminant JD. Neural response to pictures of food after exercise in normal-weight and obese women. Medicine and Science in Sports and Exercise: 2012 Oct;44(10):1864-70.
Ghigiarelli JJ, Sell KM, Raddock JM, Taveras K. Effects of strongman training on salivary testosterone levels in a sample of trained men. Journal of Strength and Conditioning Research. 2013 Mar;27(3):738-47.