Getting enough of the good fats will help you lose fat, build muscle, and recover faster from your workouts. In addition, it has myriad health benefits, including being good for your heart.
Good fats include: polyunsaturated (especially Omega-3's), such as those from fish and nuts, as well as monosaturated fats, such as those from peanut butter, olive oil, egg yolks, and fish oil.
Bad fats include saturated fats from things such as animal and coconut fats. Then there is the worst kind of fat the man made kind, trans fatty acids which can be found in our typical, of no redeeming value, junk foods such cookies, chips, fries and margarine.
Limit, if not stay completely away from, the bad fats and try to get about 30 - 35% of your calories from the good fats.
"Studies show that higher-fat diets make more sense for fit people than low-fat diets," says Liz Applegate, Ph.D., author of Encyclopedia of Sports & Fitness Nutrition. "In one study, endurance athletes ran up to 24 percent longer before they fatigued when they ate a diet that was above 30 percent fat compared to one that was below 20 percent," she says.
More importantly to most readers of this newsletter, researchers are now beginning to realize the fact that a nutrition plan high in the good fats helps the body to burn fat. Omega-3 fatty acids increase the size of your cells' fuel-burning furnaces so your metabolic rate rises and you burn more calories every minute of every day.
Omega-3's also help your body's sensitivity to insulin. This helps your body store less fat. In addition, the fat you do store is more readily and easily converted into energy and burned during activity.
This keeps your blood sugar levels stable and keeps you away from those famed sugar crashes and cravings and irritable mood swings.
Another important exercise effect is that Omega-3's also help your body produce testosterone, the hormone responsible for building new muscle. The late Dan Duchaine has called the essential fatty acids the most anabolic legal food supplement one can take to build muscle.
Of course, more muscle equals more calorie burning equals less body fat.
Fat can also help you recover from your workouts. Vitamins A, D, E and K are fat-soluble and are very important antioxidants in the muscle-building, bone-repairing category.
As I mentioned above, fat also helps your heart. Omega-3 fatty acids and monounsaturated fats help lower bad LDL cholesterol and help prevent blood clots, making your heart able to do it's job with less stress.
On a personal note, I suggested my favorite essential fatty acid supplements to a friend of mine recently who has always suffered from high cholesterol, despite working out five plus times a week and eating a very healthy diet.
I'm going to quote the email she sent to me. I love getting stuff like this.
"I was at a demo this morning, from 10-2, and it was at a gym that was having a members appreciation day, so they had other tables set up.
This guy who had a table next to mine was doing blood pressure tests and cholesterol tests.
When it slowed down and bit he asked me if I wanted my cholesterol done. I told him it would probably be pretty high, it's been over 230 for the last few years.
I told him about the marine oil supplements I was taking and told him I have been taking them only about 7 weeks or so, and he told me he'd check my cholesterol, to see if the supplements are bringing it down any.
I got a reading of 150!!!
He thought maybe he did it wrong, so he did it AGAIN, on my other hand, (pin prick and blood taken) and it read 150 AGAIN!! Exactly!
He got all excited and asked me for the n3inc website!
I told him I have not changed my diet OR exercise -- the only thing I am doing different is taking ResQ 1250 and ResQ LDL-X.
I hear testimonials like this time and time again from people who take high quality EFA supplements. Making sure you get a proper supply of the good fats will go a long way toward a healthy life and the fit, toned sexy body that you want.
About The Author
Gregg Gillies - trainer, fitness, fat loss expert, speaker, author of Get Fit Fast and publishes a free newsletter at http://www.buildleanmuscle.com.
So your neighbor, office mate, best friend, whoever just lost... Read More
Yesterday, out of the blue, without any foreboding gossip or... Read More
The huge companies stealing your money by promising impossible results... Read More
Every weight loss surgery patient I've met said they at... Read More
In March 2003 our then 13 year old daughter, Helen,... Read More
The pursuit of a healthier me (or you) shouldn't involve... Read More
You have probably heard the old myth, that you should... Read More
If you have recently found yourself fretting over your child's... Read More
"Unless that apple tastes like the best apple you've ever... Read More
Why We Start Diets on MondayThe biggest problem with any... Read More
Research from Harvard, recently published in the highly respected peer-reviewed... Read More
How much will power does it take in order to... Read More
The Psychology of Weight Loss ? Your Approach!We have missed... Read More
Every day you walk down the street it is becoming... Read More
A state of emergency has been recently put on European... Read More
Losing weight on hips and thighs has always been a... Read More
1.The first step to living a Glycemic Diet Lifestyle is... Read More
Phentermine, like many other prescription drugs, works with chemicals called... Read More
To begin this article I must start with it's conclusion.The... Read More
There Is A Right Way to Chew!Chewing your food is... Read More
Do a little people-watching, next time you're in the grocery... Read More
Gastric bypass patients often find themselves regaining weight soon after... Read More
I do not smoke, never have, and admit to being... Read More
Believe it or not, losing a little or a lot... Read More
Have You Given Up on Weight Loss? by Greg Landry,... Read More
Oh, no . . . You suddenly realize that you... Read More
For the past 20 years, the American public has been... Read More
Of all the possible exercises there are to help you... Read More
Some of you will not like what I'm going to... Read More
Why is it so hard to lose weight and keep... Read More
Diners have become more health-conscious the last few years, and... Read More
When you talk about losing weight you're really talking about... Read More
Much has been written about obesity and globesity. Obesity is... Read More
Have you heard about it lately? Everywhere you look, women... Read More
WAHOO!!! for YOU!! You are the most AWESOME person alive!!... Read More
Do you know that while you work out the muscles... Read More
I just came back from three days in Las Vegas.... Read More
As I explained in the first part of this article,... Read More
In life, various factors contribute to weight gain. Be it... Read More
Before many Australians recently, a devastating story unfolded on a... Read More
Now that everything from a tan to pantyhose comes in... Read More
Are you overweight?Most people are afraid to admit they are.It... Read More
Frankie saddled up to the bar at the We-Stuff-Em-All Diner,... Read More
Weight Watchers inspired me to change my eating habits, lose... Read More
In twenty years of consistant exercising, maintaining a low percentage... Read More
Diabetes is one of the fastest growing diseases today. One... Read More
1.The first step to living a Glycemic Diet Lifestyle is... Read More
Adaptation is the most important concept I teach. The human... Read More
On the market at any given time, there are hundreds... Read More
Stop Being Influenced by Food Ads on TVThere is much... Read More
Weight Loss Weight Loss