Lean for Life 3

Dr. Leonard Storlien and his colleagues from the Garvin Institute for Medical Research in Australia, were the first to prove that omega-3 fatty acid found in fish oils and also made by our body from Alpha-linolenic acid in flax oil, improve insulin efficiency, by using carbohydrates and fats for fuel.

Most Americans are deficient in omega-3s. It's important to get it to combat bodyfat.

Step 11.Take a flax oil essential fatty acid supplement every day.

The bodyfat stored in adipose cells is carried by a nutrient called l-carintine, to the mitochondria (furnaces) of muscle cells, where it is burned for energy.

By increasing the level of l-carintine by means of supplementation, more bodyfat is transported and burned. Your body makes l-carnitine, but if you are overweight and yet don't eat a lot, your body doesn't make enough for optimum use of fat for fuel.

To inprove fatloss,take 2-4 grams of l-carnitine per day in conjunction with exercise. Make sure you get l-carnitine, not racemic- or dl carnitine, which is cheap and toxic and interferes with l-carnitine metabolism and consequently increases bodyfat. Don't except cheap l-carnitine.

Step 12.Take an l-carnitine supplement every day.

Make sure to take 30 - 50 gram high-fiber per day to prevent disease and to create slow and even food absorption from your intestines, keeping your insulin level steady and also promote the use of food for energy rather than for th building up of bodyfat.

The average American don't get more than 10 - 20 gram of fiber per day, which promote a lot of diseases and put on bodyfat. Fiber is essential to prevent colon and rectal cancer.

Step 13.Eat 40 gram of mixed fibers per day.

Dr. Peter Wood from Stanford University has shown frequently that exercise is more important than food intake to keep bodyfat under control. As a regular exerciser you can eat a lot more and keep slimmer than sedentary people. If a plump person does the right exercise at the right time, he can increase his caloric intake far above the amount used by the exercise and still lose a lot of fat

The key is to do the right exercise. Aerobics are usually recommended in the weight loss industry, the more intense the better, which is all wrong!! The problem is that aerobics exercises that raise your heart rate above 120 beats per minute, which include running, rowing, swimming, cycling and many of those fancy aerobics classes in health clubs, all strip off muscle almost as much as they strip off fat.

And as you know, muscle loss reduces your ability to burn fat and sets you up to become even fatter. Remember, muscle is the engine in which body fat is burned. You should do everything you can to maintain it for the rest of your life.

Walking is good for many health reasons,it also burn some fat and will not burn muscle. But the best exercise for fat control is wide-variety high repetition resistance training, using weights or machines.

By exercising al the muscles of your body, you burn a lot of fat. Another advantage of resistance exercises is that it increase muscle and as a result provide more muscle cells to be able to burn fat. It's a real health bargain.

Step 14.Do high-repetition, wide-variety resistance exercise.

The basis rules for muscle work are simple. If you use heavy resistance so that you can complete only 3 - 6 repetitions of an exercise and you do 5 - 6 sets, you build maximum strength but you don't lose much fat.

If you reduce the weight so that you can complete 8 - 12 repetitions and you do 3 - 4 sets, you build muscle well and burn medium amounts of fat.

If you set the weight so you can run out of steam in 20 - 25 repetitions, while doing only one set, you build a little muscle but burn a lot of fat.

Step 15.For maximum fat-loss, do one set of each exercise with a weight that exhausts you in 20 - 25 repetitions.