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.
This article is about making long-term changes in the foods... Read More
*Do you truly believe that not eating or cutting back... Read More
I'm sure you have pondered this question, for it is... Read More
Before many Australians recently, a devastating story unfolded on a... Read More
Addicted to Restaurants Are you addicted to restaurants? So are... Read More
Not everyone can handle hot food. But who said cayenne... Read More
In the early nineties doctors were beginning to see the... Read More
America is a nation of self-disclosers, amiably acceptant of our... Read More
There are currently over 100 billion dollars sold in weight-loss... Read More
Are you tired of getting the same old advice when... Read More
1. Increase your fiber intake. The body needs a lot... Read More
This Article was originally Published in The July 2004 Issue... Read More
All of the things we tell sick people so that... Read More
When people hear the term Unified Theory, some times called... Read More
Among the most popular forms of dieting is the South... Read More
Some of you will not like what I'm going to... Read More
A common claim from gastric bypass detractors is that after... Read More
Well we're at it again, trying to honor our promise... Read More
With the growing epidemic of diabetes and obesity in our... Read More
This is a continuation of the article entitled, "Making Diets... Read More
America is in a health care crisis. More than 60... Read More
Have you been surfing the web trying to find a... Read More
Is it easy to lose weight? Yes. Losing weight is... Read More
Diet is a dreadful word for most of us because... Read More
How was it for you? Did you get through the... Read More
5 Easy Steps to A Healthier WeightAlthough different people have... Read More
You've heard them before and may even have believed some... Read More
Summer is about to be in full swing, and it's... Read More
The difference between weight loss, and steady or weight gain,... Read More
Although the big push for fad diets has died down... Read More
Steady gains made in improvement in life expectancy may be... Read More
Do a little people-watching, next time you're in the grocery... Read More
Diet is one of the most controversial subjects around. Bring... Read More
Recently, I was reading about a diet plan where you... Read More
Building a Perfect Body for Body Perfect Fitness and Health... Read More
More than 70% of US adults are overweight and that... Read More
In the old West tricksters sold a snake oil to... Read More
Diet tips for losing weight abound. Some are good, some... Read More
Developed by Dr. Arthur Agatston, The South Beach Diet touts... Read More
Here are 4 diet tips we all need reminded of... Read More
There are certain eating habits that can make you gain... Read More
We are inundated by exhortations to lose weight - from... Read More
If you are looking for a way to lose fifteen... Read More
CancerCoronary heart diseaseStrokeOsteoporosisMajor Depression from Brain StarvationHeadlines.WASHINGTON, Jun 22, 2004... Read More
ObesityToday, 64.5 percent of adult Americans (about 127 million) are... Read More
It's common to respond to stress by distracting yourself with... Read More
Any dietary plan on the market has some portion of... Read More
If I collected a dime for each time I've seen... Read More
In the early nineties I had the opportunity to work... Read More
Maybe your doctor suggested it. Maybe your favorite outfit doesn't... Read More
Weight Loss Weight Loss