| ***inc. leptin receptor sensitivity :
====하루 식사량을 5-6번에 나누어서(3시간마다) 먹기..
====오이-토마토-시금치-상추-당근-고추,
====복합탄수화물 : 잡곡-감자,
====운동들
-----걷기/구보<인터벌트레이닝 매일 총20분 : 바이시클에서 좋다, 3분저강도-1분고강도 반복>
-----체중부하운동(중점부위를 날마다 다르게 하여 팔어깨[HS PushUp, 바벨프레스-오버프레스 백암레이즈-덤벨라터랄레이즈], 하체흉부[바벨스쿼트-데드리프트-덤벨런지], 등배[싯업-레그레이즈, 크런치-사이드크런치-리버스크런치, 또는 사이드벤드, 각15회씩 돌아가면서 4셋트]로 나누어서 시행)
***Fat burn : 관여호르몬들 (= 아드레날린, 갑상선호르몬, 남성호르몬 성장호르몬)분비 증가시키는 식단,
====참치/농어-연어-굴-새우,
====아몬드-너츠,
====유기농제품의 적색쇠고기순살/닭오리가슴살, 유기농유제품, 유기농계란, 두부
====아보카도, 올리브오일
====사과 딸기 자몽 귤(당화지수 낮음)
====브로콜리, 양배추, 당근, 토마토, 무우, 상추<아스파라거스, 시금치, 콩류, 브로콜리 등은 삶아도 좋다>
**식단 http://www.ehow.com/facts_4927741_foods-release-fat-burning-hormones.html
**운동법 : http://health.naver.com/fitness/weightTraining/home.nhn
One of the biggest struggles that folks have is knowing how shop and choose the right foods when visiting the grocery store. And while there are SO many choices and a TON of confusion at your local grocer, they've actually made it really EASY for you to shop, if you know what sections to visit, and which to avoid.
In fact, I can get in and out of the grocery store with a full cart of fat-burning groceries in just 15 mins nowadays, simply because I know I'll NEVER even visit 90% of the store aisles on most visits.
So, before we get into my exact grocery list, here's my EASIEST grocery store tip EVER:
Shop the perimeter of the grocery store and avoid the middle aisles. That's it!
Here's why it works:
With few exceptions, the middle aisles of the grocery store are full of process packaged foods while the perimeter contains almost all of the whole, natural foods you'll need to stock up your fat-burning kitchen.
Here's my usual routine when visiting my local grocery store, and I'm sure your store is set up in a similar way.
When I walk in the door I make sure to walk right on past the bakery! Did you know that nearly every grocery store puts the bakery right at the entrance intentionally If they can get your saliva glands working right away, it's very likely you'll spend more as you travel through the store...nothing in a grocery store's layout is by accident, which is why I know your store is probably laid out the same way.
So, quickly pass by the bakery and head straight to the produce section...this is where wholesome goodness starts...fresh fruits & veggies. In my most recent trip, here are the items I grabbed from the produce section:
Apples
Oranges
Bananas
Cherries
Berries
Green Beans
Brocolli
Sugar Snap Peas
Carrots
Red Potatoes
Spinach
Romaine Lettuce
Of course there are a ton of other great choices lying around the produce section...pretty much any vegetable and/or fruit would be a great fat-burning, nutrient-rich choice.
I then walk 5 steps from the produce section to the fresh meats and poultry. At our grocery stores here in Florida (Publix) they have an "all natural" section of the meat department called Greenwise where you can get all-natural and organic meats that are sourced from animals not treated with hormones and antibiotics...your store probably has something like this as well. Just ask if you aren't sure.
From this section I grabbed:
All Natural Chicken Sausage
Grass Fed Ground Beef
Grass Fed Chuck Roast (for pot roast)
Organic Chicken Breast
Grass Fed NY Strip Steaks
Next up is the milk and eggs section, again right on that back wall (still haven't ventured into the aisles at all). From here I picked up:
Organic Large Eggs
Organic Butter
Organic Whole Milk
Along the very last aisle in the store are some more dairy items where I grabbed:
Organic Greek Yogurt
All-Natural Cheddar Cheese
Also in that last aisle is water, so I grabbed a case or two and that essentially took me back to the front of the store to check out. A full cart of fat-burning groceries all while NEVER visiting the center aisles where I'm sure I would have been tempted to toss in a bunch of processed garbage like cookies, crackers, chips, ice cream, cereal, stove top pasta "mixes"...and the list goes on.
If I do ever make a strategic trip into the middle of the store, it's almost always to get these items:
Beans
Spices
Tomato Puree
Nuts
Stevia
And that's about it.
Follow that simple advice next time you're at the grocery store and you'll be in and out in no time while avoiding all those processed items that wind up ruining your diet once you get them home.
Now, before I go, I also want to make sure you're aware of one particular carb found in almost ALL of those "middle isle" foods that you literally should NEVER eat. You see, this extremely common carb wreaks havoc on your fat-storing hormones in a MAJOR way, and has even been shown to hamper memory, slow brain activity, and increase your risk of Alzheimer’s.
Even worse, the money-hungry food industry is conspiring to sneak this nightmare carb into just about everything.
Your #1 Fat Burning Hormone(And How To Control It) By Joel Marion, CISSN
Did you know that there's ONE solitary hormone that pretty much controls EVERY other weight loss hormone in your body, and your ability to burn fat altogether
In fact, when you have this ONE hormone on your side, fat loss truthfully couldn't get easier.
When you don't, however, losing even a single pound can become virtually impossible.
The hormone Leptin. And here's the unfortunate news: Just about everyone is unknowingly fighting a losing battle with leptin each and every time they attempt to lose weight.
With that said, it's not very hard at all to see why so many people outright struggle to shed their unwanted body fat, month after month, year after year.
That's why in the next few paragraphs I'm going to explain to you exactly why and how leptin is limiting YOUR fat loss, and how 6 odd herbs—many of which you probably never heard of before—can actually solve all the problems leptin poses as you attempt to drop those unwanted pounds.
Ready
First, in order to burn fat, your body depends on these two things:
1) high levels of leptin
2) highly-sensitive leptin "receptors"
Now for the bad news…
Anytime you go on a diet and reduce your calorie intake, leptin levels plummet and fat burning is dramatically reduced.
Why
Because leptin's main function is to protect your body against starvation, and in the midst of decreased food intake (i.e. dieting), your body unfortunately views your stored body fat as a huge asset to survival.
After all, body fat provides a vast supply of stored energy and warmth, both highly-valued resources when food is in short supply.
You see, when you go on a diet, your body isn't aware of your hopes for a slim, tight waistline or your desire to drop 20 lbs in time for your high school reunion or summer beach season. In fact, the only thing it does know is that your calorie intake is now below "normal"… and to your brain, that's a big red flag.
The result: reduced leptin levels and dramatically decreased fat burning.
In fact, research has shown that leptin levels drop by as much as 50% after just 7 days of dieting… that puts you at only 50% of your fat-burning potential just one WEEK in to your fat loss plan, and it only gets worse with each passing day.
And if that wasn't bad enough, with every pound you DO struggle to lose, leptin levels fall even further, making it even more difficult for you to continue to lose fat.
Why
Because, as mentioned, in the face of calorie restriction, your body views stored body fat as an asset to survival. The more fat you lose, the more "danger" your body senses, and the harder it is to strip away that next pound.
Hello fat loss plateaus!
Now, I hate to continue to be the bearer of bad news, but the scenario I just explained is actually only HALF the problem.
The other unfortunate reality is that the vast majority of people are ALSO suffering from a condition known as "leptin resistance" due to years of high body fat levels and a diet full of processed foods.
Leptin resistance simply means that even at high levels, leptin is no longer able to properly signal fat burning to your body, dramatically decreasing it's fat loss effects. That's a pretty disheartening truth for the fat loss enthusiast, but as I alluded earlier, there IS something you can do about it.
Let me ask you this:
What if I told you there was a drop-dead simple way to keep leptin levels high as you lose weight, while also increasing your body's sensitivity to the hormone
Is that something you might be interested in
You see, if you could do that, you could essentially keep your body in a fat-burning state all the time… high leptin levels = high levels of fat burning… 24 hours a day, 7 days a week.
Can you just imagine how much MORE fat you'd burn if your body was no longer limiting your rate of fat loss on a daily basis
A LOT more.
And here's the great news: there is indeed a drop-dead simple way to achieve exactly that, and even better, it only takes a measly 30 short seconds each day to implement.
As mentioned in the subject of this email, this "trick" involves the use of 6 odd flab-belly herbs that together have been shown to tackle leptin from both problematic angles: production and sensitivity.
Here they are:
#1. Irvingia Gabonensis, a powerful extract from the African mango that has been shown to support leptin sensitivity by inhibiting the production of C-reactive protein (CRP), a chemical in the body that has been linked with the development of leptin resistance, by up to 52%.
And check this out...
To further support this extracts dramatic effect on weight loss, in one double-blind study, 102 otherwise-healthy overweight volunteers received either 150 mg of Irvingia extract or a placebo, twice daily prior to meals, for a period of 10 weeks.
At the end of 10 weeks, the Irvingia group lost an average of 28 pounds (13.1% decrease in body weight), shed 6.7 inches from their waistline, and had reduced their total body fat by an average of 18.4%!
Furthermore, it was found that those who supplemented with Irvingia experienced a 26% decrease in total cholesterol, and blood sugar levels dropped from an unhealthy fasting blood level of 85.5 to a much healthier 66.3!
As expected, those receiving the placebo experienced no measurable difference in scale weight, girth measurements, body fat percentage, or health markers
#2. Oleanolic Acid. This compound extracted from olive tree leaves has a stimulatory effect on a specific gut peptide called Glucagon-like Peptide-1 (GLP-1). Research shows that an oral dose of this extract can increase GLP-1 by 48%, which has in turn been closely linked to increased leptin production.
#3. Modifilan®, a potent seaweed extract harvested from pristine Arctic waters off the coast of Iceland, has been shown to stimulate increased leptin production in fat cells by up to 18% through its ability to stimulate Thyroid Stimulating Hormone (TSH) in the adrenals. Stimulation of TSH in turn stimulates the production of leptin in fat cells.
#4. Panax Notoginseng, a well-known and commonly used traditional Chinese herb called "Shan Qi" by master herbalists was recently shown to also have unique metabolic properties, including naturally suppressing appetite and increasing leptin sensitivity.
#5 & 6. YerbaX™, a potent blend of a rare green tea extract and South American yerba mate extract which together have been shown to synergistically increase resting metabolic rate and mobilize fatty acids from fat cells to be burned, all while suppressing appetite and increasing energy and alertness.
Now, while you could try to locate all of the above ingredients individually, research the actual extracts of each that yield the positive leptin effects mentioned above, purchase them all separately and pay shipping on each, then sort through study after study to determine the scientific dose of those extracts, the good news is that we already did ALL of that for you at BioTrust Nutrition and put it in to one scientifically-backed, lab-tested, ultra-convenient product called LeptiBurn™.
Just take 2 capsules in the morning and 2 capsules in the afternoon and let SCIENCE do the rest.
You see, LeptiBurn™ is the ONLY scientifically-backed dietary supplement created specifically to solve your body's BIGGEST fat-loss problem: your body's production of, and sensitivity to, the ONE solitary hormone that literally controls everything related to fat loss.
Listen, the fact is this:
You can gain control of leptin today, or you can allow it to continue to control you.
The choice is yours.
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제 목 : inc. leptin sens fatburn
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