3 frameworks to burn fat during your sleep

Good morning from cloudy Dubai,

Ramadan is coming to an end, and most people here (except me) are getting ready for EID holidays. As for me, I think I will use this time to regroup, reconnect, and spend time outdoors.

One of the reasons is the prices of hotels, where all-inclusive deals take the spotlight. This got me thinking about something I shared on social media a few months ago: Evolution wants us to get fat.

Nutrients are abundant, and our environment begs us to overeat. In the past, the more we could store, the greater our chances of survival and reproduction.

But today, it's far from that. Society has evolved faster than our genome, and these genes prove less advantageous in our present environment, where people have access to unlimited calories.

Busy people who manage to be in phenomenal shape excel at 3 things:

• Learning to boost their metabolism

• Teaching their bodies how to use fat for energy

• Burning more calories during their day-to-day activities.

Here are the 3 frameworks:

1. Metabolic Flexibility Framework

Metabolic flexibility is the ability of your body to choose among fuel sources, either choosing food and glucose or fat. We want our body to use fat during most of the time and glucose when we are exercising or training. How to do this? You need to teach your body through specific nutritional patterns.

• Have carbohydrates before training (if needed).

• Have carbohydrates + protein after training.

• Have low carbohydrates if no training.

In the absence of carbohydrates, your body uses fat to fuel daily activities.

2. Compound Muscle Framework

One of the main mistakes I see people make is going to the gym to burn calories.. WRONG! You should go to the gym to build muscle, and unless you have 2 spare hours daily to do that, you need to become better at optimizing time and intensity. How to make a workout more effective and boost muscle growth?

• No single body part workouts (Train bigger muscle chains).

• Use Antagonistic Training (Train opposite muscles back to back).

• Increase weight 5% weekly (Use progressive overload techniques).

When you train, you look at recruiting as many motor units as possible and improving over time to trigger a physical and neurological adaptation. This is the only growth pathway.

Here’s an example of a weekly routine you can follow:

3. Energy Boosting Framework

Leveraging your NEAT* is one of the most underrated avenues for optimising energy expenditure. To have a higher NEAT, you need higher energy. And there are 3 elements that can make it or break it: water, coffee, and carbohydrates.

You are only as energetic as your ability to manipulate these 3, this is how:

• Hydrate before you caffeinate.

• Delay caffeine 60 minutes in the morning.

• Have complex carbohydrates only in the evening.

_{*NEAT is the energy expended for everything we do that is not sleeping, eating or sports-like exercise. It ranges from the energy expended walking to work, typing, performing yard work, undertaking agricultural tasks and fidgeting.}

These 3 frameworks will help you build muscle faster and optimize metabolism, which burns more calories at rest.

I personally burn close to 500 calories during my sleep, twice as much as most of my friends in their HIIT class (sorry, not sorry) now, you can too.

If you found this useful, remember that this newsletter will remain free until the end of Ramadan. Help me and your colleagues by sharing it using the link below. Remember, sharing is caring.

Best,

Diego Carrete

Chief Executive Officer @ FIT LIFE FZCO

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