How To Become A Fat Burning Machine
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Stop eating these fat storing foods
On today’s episode of Live Lean TV, I’m sharing one of my top secrets on how to become a fat burning machine.
That’s right, by following this fat loss tip, your body will turn on the fat burning switch.
Here’s the simple tip.
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To become a fat burning machine, you must reduce or completely stop eating processed carbohydrates.
By doing this, you’ll minimize the excessive production of the fat storing hormone insulin, which is secreted from your pancreas.
Here’s the key to become a fat burning machine:
- Carbohydrates control insulin
- Insulin controls fat storage
After eating these sugary foods, an excessive amount of insulin is released into the bloodstream to quickly remove the sugar.
Keep in mind, an optimal level of sugar in the bloodstream is less than one teaspoon.
So what do you think happens when you eat a cinnamon roll containing 60 grams of sugar?
Well, I’m going to demonstrate this.
It’s called the “Spill Over Effect” which I outlined in my book, Awaken The Abs Within.
What is the spill over effect?
In order for the 60 grams of sugar to be broken down, it goes through 3 steps:
Step #1: it is burned for immediate energy
If you’re somewhat active, up to 30% of the sugar will be burned for immediate energy.
This equals 18g of the 60g of sugar.
Step #2: it is stored as glycogen in the liver and muscle cells
If you’re active, another 30% of the sugar can be stored as glycogen in the liver and muscle cells for short-term energy.
![Turn Your Body Into A Fat Burning Machine For Life [Improve Insulin Sensitivity]](https://liveleantv.s3.amazonaws.com/wp-content/uploads/2010/09/24113352/LLTV-thumbnail-become-a-fat-burning-machine.png)
This equals another 18g of the 60g of sugar.
IMPORTANT NOTE: if you’re not active, your glycogen levels may already be full.
This means there would be no room to store that 18g of sugar for short-term energy.
If this is the case, that 18g of sugar gets sent to step #3.
Step #3: hello spill over effect (i.e. fat storage)
This is the step where the spill over effect takes place.
In the video I demonstrate what the spill over is.
- The coffee mug symbolizes what your glycogen level storage capacity looks like.
- The plate is used to simply keep things clean.
- The water in the water jug represents sugar.
As I pour the water into the coffee mug, it represents the sugar being stored as glycogen.
This indicates there is room for the sugar to be stored in the muscle and liver cells.
However, once the coffee cup becomes full of water, it represents when your glycogen levels become full.
As the water spills over the sides of the coffee mug, it demonstrates the spill over effect.
Since the muscle and liver glycogen stores are at capacity, the sugar has to be stored somewhere.
Guess where the sugar is stored?
The remaining 40% of sugar can then be stored as fat in your fat cells.
So if your glycogen levels were already full, as indicated in step #2, the additional 30% of sugar now gets added to the 40% for a grand total of 70% or 42g of sugar being stored in the fat cells.
But wait, there’s more
When sugar is quickly removed from the bloodstream it causes a sugar crash.
It’s the type of sugar crash when you feel mentally and physically fatigued, so you crave even more sugary foods.
Then you eat more sugar.
The cycle keeps repeating itself and turns into a fatty mess.
Don’t worry, we’ve all been there before.
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Excessive insulin can also reduce fat burning
Not only is insulin a fat storing hormone, it can also inhibit your body from burning fat for energy.
Brutal.
But wait, insulin isn’t all bad.
What are the benefits of insulin?
There are benefits to insulin.
Insulin helps replenish muscle and liver glycogen stores to help rebuild muscle.
This is why carbohydrates and insulin is beneficial after your workout.
Bottom line, you cannot burn body fat and Live Lean on a diet high in processed carbohydrates.
So what carbohydrates should you eliminate?
Definitely eliminate, or at the very least reduce, human made processed foods high in carbohydrates such as:
- Bread
- Chips
- Crackers
- Muffins
- Soda
These sugary products are foreign to your genes, meaning your body doesn’t know how to process or assimilate them.
Cut back on grain products
You should also reduce your consumption of grain products including:
- Cereal
- Corn (corn is a grain not a vegetable)
- Pasta
- Rice
- Wheat
- and to a lesser extent legumes (like beans, peanuts, peas, and soy)
Even though whole grain products have more nutritional value than white products, grains can still cause excess insulin production, and contain anti-nutrients that may cause digestion, immune, and inflammation issues in your body.
So you’re probably thinking, what’s left to eat?
Real food.
You know the type of food that our digestive systems were designed to process?
Best sources of food
- Natural carbohydrates such as vegetables and fruit
- High quality protein from fish, poultry, meat, and eggs
- Healthy fats from nuts and seeds
By focusing on natural foods, that humans have ate for millions of years:
- the body fat will fall off
- you’ll feel satiated and full
- your energy levels will quickly elevate to new levels
Bottom line on on how to become a fat burning machine
I’ve seen amazing and quick fat loss results from people limiting carbohydrates to 50-100g a day.
These carbohydrates come from vegetables and fruit.
However, if you’re more active, or just looking to maintain your current physique, your carbohydrate range could be more in the 100-150g a day.
- Moderately active: 50-100g of carbohydrates per day
- Very active: 100-150g of carbohydrates per day
If you think that’s low, remember civilizations with 99% of the same genetic make up as us have survived for thousands of years on less than 50g of carbohydrates a day.
So it’s up to you to take action on this information.
Eat real food, including these top 12 fitness foods.
That’s it.
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Question For You:
- Do you still eat grains?
- How many grams of carbohydrates do you eat a day?
- What is your current health goal?
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
losing weight; calories in, calories out. you will lose weight as simple as that.
losing weight; calories in, calories out. you will lose weight as simple as that.
bars
what do you think about like protein bars like.clifs.protein pars and stuff like that?
yeah, it’s better than standard oatmeal (although i’ve heard it’s tough to completely remove all the gluten)
What about gluten free oatmeal? I heard its really good for keeping you full
Lmao. The tard is strong with you dude.
why didn’t you use sugar to represent sugar?
Hi Brad,
My daughter is a vegetarian and I thought the morning star saugage, tofurkey, and things like that were good for her, which sounds like is not the case. What would you suggest she eat to get enough protein in her diet.
Hi Brad, just wondering if you can do a vid on where you get your meat sources from? With all the controversy surrounding farming practices and mass produced meats what are things you feel should be avoided and what are some of your favorite meat sources and why.
I fell off the clean eating bandwagon but after watching this I’m getting back on. Thanks for posting this!
what about quinoa? also i am vegetarian and i eat alot of beans 🙁 wahh
Is it really that bad, Brad?
I don’t understand how whole wheat bread is a big deal, many bodybuilders use it as a carb source
Bananas? Those have sugar. Are such fruits off limits when trying to cut back on sugar?
Love this! The visual effect is so awesome. I might have to remember that spill over example! Eat real food is the best way to go 😉
Take the visual idea and run with it!!
lara bars would be one of the few packaged “bars” that I’d recommend. and yes, i will be doing more workout videos (in fact, I just filmed 4 workouts for another channel yesterday)…but yes more workout vids on LIve Lean TV soon!
Hey Brad. Great Video! I have a question when I am having a “sweet tooth” I like to have a Lara bar. In particular the Banana Bread flavor. I thought these were ok since there are only a few ingredients Bananas, dates, almonds. What do you think of these bars? I know they are not “ideal”.
One more thing… don’t get me wrong I LOVE all of the videos you have been doing lately but are you going to be doing any more workout videos? I use one of your workouts in my rotation and it is awesome!
Hey Spyros, yeah eat some berries, or even sweet potato or squash.
Hey Lee, if your goal is to get lean.. stick with sweet potato, squash, apricots, apples, bananas, strawberries, blueberries, blackberries, raspberries, pineapple, spinach, broccoli, cauliflower, and all kinds of other veggies…plus a little bit of dark chocolate 75% cocoa+ is fine every now and then.
thankss!
Not good, watching this vid while eating 7oz of chicken and 100g of brown rice, WTF is brown rice that bad??? Gonna need more examples of good carb source brad. Thanks
great job on kicking processed food. although legumes do provide a good source of antioxidants, minerals, and fiber…they also contain those antinutrients (called lectins) that i briefly mentioned in the video. when most people get really “stinky” after eating beans…it’s because the carbs can’t be digested properly. best to get your antioxidants, minerals, and fiber from natural fruits and veggies
great job on kicking processed food. although legumes do provide a good source of antioxidants, minerals, and fiber…they also contain those antinutrients (called lectins) that i briefly mentioned in the video. when most people get really “stinky” after eating beans…it’s because the carbs can’t be digested properly. best to get your antioxidants, minerals, and fiber from natural fruits and veggies
you could say my nutrition lifestyle philosophies closely follow “paleo”…I just don’t like labelling how I eat…
you could say my nutrition lifestyle philosophies closely follow “paleo”…I just don’t like labelling how I eat…
natural sugars from fruit are all good in moderation (up to 4 servings a day). i love fruit. Skip the fruit in the morning and eat it after your workout
natural sugars from fruit are all good in moderation (up to 4 servings a day). i love fruit. Skip the fruit in the morning and eat it after your workout
i haven’t had Dairy Queen in a while..but will if I feel like an occasional treat #balance
i haven’t had Dairy Queen in a while..but will if I feel like an occasional treat #balance
“fresh” fries… you create a new superfood Gigi?
“fresh” fries… you create a new superfood Gigi?
Dunkin Donut’s sponsorship … out da door … that’s how I roll though … i drop bombs on ’em ha
Dunkin Donut’s sponsorship … out da door … that’s how I roll though … i drop bombs on ’em ha
Hi Marie…more workouts to come
Hi Marie…more workouts to come
correct. i follow more of a caveman lifestyle approach to nutrition. search my channel for vegetables…i have a few vids on this
correct. i follow more of a caveman lifestyle approach to nutrition. search my channel for vegetables…i have a few vids on this
lol – oh I’ll be topless again soon…new topless DVD coming out soon…plus more topless workout vids coming 😉
lol – oh I’ll be topless again soon…new topless DVD coming out soon…plus more topless workout vids coming 😉
Hey, you’re fine. It’s all about creating the deficit in your muscle glycogen stores via your workouts…this means you have more room to store sugar and help grow/repair. The 40% overspill is when people don’t workout or are eating the sugar at other times of day. I eat sweet potatoes 2 hrs after workout. Don’t over worry about fruit. it’s all good.
Hey, you’re fine. It’s all about creating the deficit in your muscle glycogen stores via your workouts…this means you have more room to store sugar and help grow/repair. The 40% overspill is when people don’t workout or are eating the sugar at other times of day. I eat sweet potatoes 2 hrs after workout. Don’t over worry about fruit. it’s all good.
Wait a minute… You’re not topless any more! What happened?
your video has a lot in common with the caveman eating approach ( paleo) the bread thing is so hard for me though :/ i never know what to do with vegetables to make them more appealing, ideas?
You just kicked Dunkin’ Donut’s Ass… and don’t even get me started on Krispy Kreme.
Spaghetti Squash for Spaghetti, Roasted Butternut Squash instead of Fresh Fries!!
quinoa is my main carb. Great video 2 thumbs up for sure
Lovin the shirt!
Yeah what Jessica said, it would be awesome to hear the positive and negatives on all these different diets . That video would be awesome
you should do a video about all these popular diets going on like paleo, 80/10/10 diet, lots of protein diet, no carb diet, etc. Id love to hear your opinion on these ….please & thank you!
When you talk about sugar, are you also talking about natural glucose in fruit? And should fruit only be eating in the morning?
Hi Brad, I love your videos , I started this fat burning quest and its working so far. I eliminated all man made food and I feel great and much more energetic !!!! However I’m confused about the legumes because chick peas and black beans are part of diet with moderation. Could you please elaborate more on the subject!! Thank you
veggies and fruit. sweet potatoes as well.
White rice used to be a staple in my diet. After cutting rice from my diet, I lost tons of weight.
that was interesting and informative! I don’t eat a ton of sugar, in the sense of candy, but I do think I overeat when it comes to carbs…but they are sooo goood!!!
what is a good replacement for bread in a everyday diet?
rockin the batman shirt!!