7 Cardinal Rules of Fat Burning

There is a doctor in Colleyville who developed these rules. Dr. Len Lopez explains it very well in his 7 cardinal rules of Fat Burning. I added my comments in orange (boot camp orange) as they relate to boot camp.

Cardinal Rule # 1: Do NOT skip meals, especially breakfast. When we skip a meal our blood sugar drops and takes us out of our fat burning zone. Secondly it causes the adrenal glands to produce additional cortisol and adrenaline to raise blood sugar. Unfortunately this can lead to adrenal fatigue and exhaustion which is a growing problem and at the root of so many ailments. PLEASE eat something prior to coming to camp. Try one of the following; a handful or almonds, a teaspoon of almond butter, an apple, a scoop of protein powder blended with water and ice, 1/2 of an energy bar. After breakfast have a more complete balanced meal such as a vegetable omlette with steal cut oats or sprouted bread.

Cardinal Rule # 2: Eat good quality protein and fat with each meal. A bowl of cereal with a cup of coffee or a bagel is not going to cut it. Too many carbs or high glycemic foods cause an increase of insulin, which works to store fat and inhibit the breakdown of fats. You can add nuts to healthy cereals to help slow down the sugar surge from the carbs, Protein triggers more glucagon, which helps burn fats. Not all carbs are created equal. I like “slow” carbs (low to moderate glycemic foods) instead of ‘no or low’ carbs. Begin building every meal with a lean protein such as shrimp, chicken, salmon or ground beef, then add your vegetables and last your whole grain carbs like brown rice, yams, oats or sprouted bread.

Cardinal Rule # 3: Eat at least 3 meals a day. The thought of six meals a day is a great concept in theory, but most of my clients don’t have the time or inclination to do that. Good protein and fat at each meal will keep the blood sugar stable and allow for more glucagon to be available. Have set times for your meals - before camp, after camp, 11:00, 3:00 and then 6:30. That would be ideal. Each meal should be balanced. Kitched closed by 7 PM.

Cardinal Rule # 4: Limit the ‘intense’ training until your blood sugar symptoms (such as severe cravings and fatigue) decrease. Otherwise your workouts will further deplete and exhaust an already overworked body. This is important if you are on a low carb diet, because it’s the breakdown of carbs and/or protein that gets you through an intense workout.
A classic signs that the workout was too intense is complete fatigue and exhaustion after the workout. (Keep in mind that its normal to feel that way the first week of camp regardless of your blood sugar levels) Yes, you should be tired after a good workout, but if you are wiped out – it’s too much! Over-training causes a decrease in the release of growth hormones, testosterone and DHEA (which you want for building strong muscles, bones and keeping you young)

Cardinal Rule # 5: Keep the intense workout short - never over 60 minutes! You can do an intense workout depending on the severity of yoursymptoms. But make sureyou eat some fruit, agave or honey before and after the workout to replenish all the carbs you spent otherwise you will feel terrible. Keep mind that although boot camp is 60 minutes, we warm up for up to 8 minutes, stretch for 6 -8 minutes and do abdominal work for 3 - 5 minutes. The actual higher intensity exercise is shorter. As camp progresses the warm up and cool down get shorter and the intensity builds, but you are also in a better position with your blood sugar as you are making changes to your eating habits.
Remember glucose is the sugar (carbs) that is broken down to provide the primary fuel for the brain. When blood sugar drops – fuel for the brain drops. This makes it hard to focus and concentrate. We become moody and irritated, and struggle with cravings and lightheadedness.

Cardinal Rule 6: Keep their aerobic workout “aerobic.” A classic mistake is to do aerobic exercise at too high of an intensity. This causes “anaerobic metabolism” and a leading cause of over-training and adrenal fatigue. Anaerobic metabolism is stress producing, whereas aerobic metabolism is stress reducing. This is critical when dealing with someone who struggles with fatigue and lack of energy. If you are experiencing extreme fatigue and lack of energy, keep any anaerobic bursts we do at a lower intensity - what's amazing is that if you are in a state of fatigue, your body will not let you push your limits too much. You won't be able to perform at high levels. On the other hand, if you are performing at high levels, high intensity aerobic bursts are the best for fat burning and a higher after burn - meaning the calories you burn when you stop working out.

Cardinal Rule 7: Break the ‘vicious’ cycle! If you arehaving blood sugar problems, you may also struggle with indigestion, elimination, hormonal imbalances, as well as, “adrenal fatigue and exhaustion.” The point is that one problem can contribute to another and fixing one issue and turning a blind eye to another will slow down your progress. The reason we mention the adrenal glands is because stress is a huge factor and underlying problem in our society.
Constant stress can eventually lead to a decrease production of cortisol and adrenaline.
Cortisol, adrenaline and insulin are NOT good or bad hormones. But when we make too much or too little it take us out of our fat burning zone, as well as, affects our sleep, mood, recovery, heart rate, energy level and libido.
Adrenal overload can cause a decreased production of progesterone and testosterone. The importance of progesterone for women goes without saying, but the drop in testosterone is the last thing we want to see.

Keep in mind, you can never restore progesterone, estrogen and testosterone without first addressing the adrenal glands… and you can never restore adrenal function if you don’t keep your blood sugar stable…they are “dancing partners” which cannot be separated!

Try utilizing some of these techniques if you are struggling with fatigue, cravings and moodyness. This also applies if you feel like you are burning muscle or carbs rather than fat.

Dr. Len Lopez is a nutrition and fitness expert and author of “To Burn or Not to Burn, Fat is the Question.” He is the host of “Action Steps for Health” and a frequent guest on radio and television. His approach to health and fitness is based on “TEE-times”…Time, Energy and Effort. If you want to learn more about ‘questions’ you should be asking yourself go to “online health quizzes” Or call his office at (972) 458-0099.