same effect when eaten randomly in the day, your body will metabolize these differently! A third rule of carb eating is for the carbs you are eating throughout the day. When you are eating a meal not centered around workout you want the carbs you are eating to be low glycemic carbs (those that are not going to cause a spike in insulin) to see energy steady and your blood sugar stable. These are things like quinoa, brown rice, sprouted oats and other whole grains that are full of fiber and other nutrients. One of the biggest tips I can give anyone wanting to lose weight, especially when we’re talking body fat, is one word: muscle. That’s right, building lean muscle is really the only way to get rid of body fat. Muscle actually burns fat while you’re at rest, so the buff
guy at the gym is burning more fat just sitting still then you are during your sweaty cycle class. The more muscle you build, the more fat you are going to burn. Muscle is going to build in 2 ways: diet and exercise duh. But to be more specific, it’s the type of things you are eating and the types of exercise that can help build a lean body. Carbs and carb timing, as I mentioned earlier, is one way to help keep the fat away and hold on to muscle. The other nutrient you need to keep an eye on is protein. Protein is the building block of muscle so getting adequate protein is essential to building lean muscle. Aim to eat at least 1 gram of protein per pound of bodyweight. To build lean muscle, you also need to hit the weights. It doesn’t have to be super heavy weights every day; it could be as simple as going up a cou-
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