You Are Your Own Gym: The Cookbook: 125 Delicious Recipes for Cooking Your Way to a Great Body - Softcover

Lauren, Mark; Greenwood-Robinson, Maggie

 
9780553395006: You Are Your Own Gym: The Cookbook: 125 Delicious Recipes for Cooking Your Way to a Great Body
Softcover
ISBN 10: 0553395009 ISBN 13: 9780553395006
Verlag: Ballantine Books, 2017

Inhaltsangabe

125 delicious recipes that adhere to fitness phenomenon Mark Lauren’s unique “calorie shifting” nutritional philosophy to help you cook your way to weight loss, muscle gain, and improved fitness performance.
 
Just as you don’t need a fancy gym membership to get the best workout of your life, you don’t need fancy kitchen skills or a personal chef to keep your body optimally fueled. You Are Your Own Gym: The Cookbook capitalizes on ingredients that are fresh and affordable, and simple preparations you’ll want to make again and again. Categorizing meals as either fast-fueling or slow-fueling (depending on the carbohydrate content), Lauren’s recipes cover your needs for breakfast, lunch, dinner, snacks, smoothies, and even dessert! Filled with tempting photos of delicious meals, handy shopping lists, and sample menus to help you fulfill all your fitness goals, You Are Your Own Gym: The Cookbook is your best bet for building a stronger, leaner, healthier you with each satisfying bite.

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Über die Autorin bzw. den Autor

Mark Lauren spent fifteen years as a military physical-training specialist for the Special Operations community. Now a sought-after personal trainer to civilian men and women of all fitness levels, a triathlete, and a champion Thai boxer, he is the author of the internationally popular body-weight bibles You Are Your Own Gym, Body by You, and Body Fuel. He lives in Tampa, Florida, and Phuket, Thailand.

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Chapter 1

Cook Your Way to a Great Body

With this cookbook, you’ll be creating delicious meals that support my secret weapon for fat loss and muscle building, which I introduced in Body Fuel: calorie cycling. Unlike the typical calorie-­restrictive diet, in which you stick to a static, low-­calorie plan, calorie cycling periodically changes your caloric intake, up or down; your calories never stay constant for more than a few weeks. By jerking your metabolism around so that it never gets sluggish but keeps burning fat, calorie cycling naturally leads to more body-­firming muscle and less unsightly (and unhealthful) fat. This concept is similar to what happens when you change your workout volume and intensity from time to time in order to keep your body adapting to new stimuli. Periodic changes in your caloric intake (volume) and strictness of your fuel choices (intensity) do the same thing. Calorie cycling leads to more muscle and less fat than if you were to follow the same diet for four weeks straight or longer.

Calorie cycling also prevents diet plateauing, in which you seem to stop losing weight, or you find that your clothes aren’t getting looser anymore. You’re stuck. Every serious athlete, exerciser, or dieter has been there and done that. With calorie cycling, there’s less likelihood of plateauing until you have reached your target weight, because there’s more change, and that equals more adaptation.

On my plan, you’re also encouraged to eat a wider range of foods than most weight-­loss diets prescribe. That’s because many of the foods (such as fruit and other carbs) normally restricted on diets purely about weight loss are actually required for building muscle and recovering from good, hard workouts.

Fast Fuel, Slow Fuel

When you are calorie-­cycling, the adjustment of calories—­up or down—­comes primarily from the carbohydrates you choose. I look at carbs as “slow” or “fast” based on the speed at which the body absorbs them.

All carbohydrates must be converted to glucose, a type of sugar, before they are absorbed into the bloodstream. Carbs are absorbed at either a fast rate or a slow rate. That rate of absorption produces a proportionately strong release of the hormone insulin, which regulates the amount of sugar in the blood. When we eat carbs that absorb quickly (fast-­fuel carbs), such as candy, soda, fruit, or fruit juice, an insulin surge rapidly depletes blood sugar and converts these carbs to fat. We’re also left feeling tired, and we crave more food to restore normal blood sugar levels. There’s a positive exception to this scenario, though: eating some fast-­fuel carbs during or immediately after intense exercise replenishes depleted muscles and aids in the recovery and building process.

By contrast, slow-­fuel carbs such as vegetables are absorbed more slowly and do not produce this fat-­gaining insulin reaction. Slow-­fuel carbs also tend to be lower in calories, high in fat-­burning fiber, and packed with many more vitamins and minerals than some fast-­fuel carbs.

Glycemic Index Versus Glycemic Load

How can you tell which carbs are fast-­fuel and which are slow-­fuel?

I use a tool called the glycemic load, or GL. GL is a numerical ranking system for carbs that measures the amount of carbohydrates in a standard serving of food, say a banana or a cup of rice, and how fast or slow the carbohydrates in that food are released into the bloodstream. The GL number is the best indicator of what a particular food does to your blood sugar. The lower the GL of a food, the better it is for weight control and overall health.

Now, you might be thinking: “Is glycemic load the same as glycemic index?” No. The glycemic index indicates how quickly a carb turns into sugar in your bloodstream, but it does not consider how much carbohydrate there is in a particular serving—­in other words, the amount you actually eat. It’s better to focus on the glycemic load instead.

Slow-­Fuel Carbs

Slow-­fuel carbs have a GL rating of 1 to 6, and they include all low-­calorie, high-­fiber vegetables such as greens, salad vegetables, broccoli, cauliflower, green beans, tomatoes, yellow squash, zucchini, and so forth. These can be eaten with reckless abandon at any time. At most of your meals every day, you want to include slow-­fuel carbs.

Slow-­fuel carbs are also low in calories and high in fiber—­properties that fight weight gain and promote weight control. You can fill up on slow-­fuel carbs because their calorie counts are negligible. You stay full longer and can resist the “urge to splurge” on fattening foods. Plus, the fiber in slow-­fuel carbs is a true anti-­obesity weapon. The less processed and the more natural the food (like slow-­fuel carbs), the fewer calories and less fat your body absorbs. The fiber also keeps you feeling full, so you don’t overeat.

Fast-­Fuel Carbs

Carbs with a GL of 7 or higher—­including healthful options such as grains, grain-­based products, potatoes, pasta, sweet potatoes, rice, and fruit, and much less healthful options such as fruit juice, sports drinks, and sodas—­are considered fast-­fuel carbs. They stimulate a greater insulin release and are digested and absorbed quickly by the body.

There are two specific times of day that it’s okay to eat fast carbs: upon waking in the morning and after a rigorous workout.

Overnight sleep is effectively a fast. This overnight fast depletes glycogen—­the carbohydrate stored in your muscles and liver. Unless you break the fast, your body will start breaking down muscle tissue for fuel—­a bad scenario if you’re trying to develop muscle or burn fat. Eating a fast-­fuel carb shortly after you awaken will crank out insulin and rapidly replenish your glycogen levels to halt the possible assault on your muscles.

Fast-­fuel carbs quickly restock glycogen after exercise as well. Right after you exercise and up to about forty-­five minutes thereafter, your blood flow is elevated, so any carbs you eat will get into your system rapidly. Your muscles and liver are more receptive to insulin at this time, so insulin can get to work to restock glycogen in your muscles. Other enzymes and hormones active in muscle repair and growth have peaked at this time as well. If you delay eating after exercise—­say, for a couple of hours or longer—­these enzymes and hormones fall by nearly two-­thirds and keep falling from there, and your body quickly moves from an anabolic state (building muscle) to a catabolic state (cannibalizing muscle for protein and fuel). So don’t miss this important window of metabolic opportunity. Good post-­workout refueling choices include brown rice, whole-­grain bread, pasta, potatoes, fresh juice, or smoothies. So remember, if you’re active and training hard, it’s okay—­indeed, it’s a good idea—­to include fast-­fuel carbs in your diet, especially if you’re trying to gain strength and build muscle mass.

Protein Fuel

In addition to slow-­ and fast-­fuel carbs, you’ll want to eat ample protein. Beef, lamb, pork, poultry, fish, eggs, tofu, and beans all supply protein. If you don’t eat enough protein, your metabolism can slow down. Muscle is metabolic tissue that requires calories, so if your body dismantles muscle to fulfill its protein requirements, you’re losing a key factor in fat burning.

Protein drives your muscle development and fat-­burning mechanisms, particularly when coupled with...

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Verlag
Ballantine Books
Erscheinungsdatum
2017
Sprache
Englisch
ISBN 10 
0553395009
ISBN 13 
9780553395006
Einband
Taschenbuch
Anzahl der Seiten
288
Kontakt zum Hersteller
Nicht verfügbar
Verantwortliche Person
Nicht verfügbar

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