List of the Month: Take lysine-enriched branched-chain amino acids to lose more visceral belly fat while promoting muscle building and a high level of performance. Support insulin sensitivity. Take omega-3 fats to make your cells receptive to insulin, and eat less than 120 g of carbs a day from only low-glycemic sources. Make sure your vitamin D level is higher than 40 ng/ml—if it is lower, take supplemental vitamin D. Low D status is linked to belly fat gain even in young, healthy subjects. Ensure you get adequate fiber—shoot for at least 25 grams a day. Low fiber intake leads to poorer insulin health and more belly fat gain. Ensure you have a healthy gut—compromised gastrointestinal health leads directly to elevated cortisol and belly fat gain. Take a probiotic to support gut health and ensure you have adequate stomach acid. Consider supplementing with hydrochloric acid to improve digestion. Get adequate sleep. If rest is a problem, opt for an early-to-bed, early-to-rise sleep schedule because this has been linked to better body composition. Take 500 mg of magnesium to calm the body and decrease cortisol. Drink at least 3 liters of water a day to stay hydrated and detoxify the body.Eliminate alcohol, juice, soda, and sports drinks. Stick to water, tea, or coffee.
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