FAST TRACK TO

CONTROLLING YOUR METABOLISM NATURALLY & SAFELY AND HOW FATS CAN

HELP YOU DO IT

BUT FIRST, A QUIZWhat can we remember about our last topic where we learned how to keep our bodies

continuously burning fat?

1. What is your Fat Burning Zone?

2. What is the Glycemic Index?

3. Why is Glycemic Load important?

Don’t Panic

YOU WON’T TAKE IN ALL THE INFORMATION WE GIVE YOU IN ONE GO.No problem, just try and pick-up 1 or 2 things that

you didn’t know about before.You will get to go over this again at future Fast Tracks!

Who Thinks……AS WE AGE OUR METABOLISM

SLOWS DOWN AND WE ARE BOUND TO PICK UP WEIGHT?

What is Metabolism?Why can one person eat like a growing teenager and not gain a pound, while another person's every indulgence shows up on the scale? • Chalk it up to individual differences in METABOLISM, muscle mass

and physical activity• METABOLISM is the process by which our bodies convert what we

eat into the ENERGY we need to survive and function– It powers all our chemical processes from breathing to blinking– The minimum amount of ENERGY your body requires to carry out these chemical

processes is called the Basal Metabolic Rate (BMR)• BMR is the number of calories burned at rest, determined primarily by your fat-free mass or, more

accurately, your lean muscle mass - you would have had this calculated for you at your Wellness Profile

• A FAST METABOLISM is like a hot furnace that burns through fuel (calories) quickly

• A SLOW METABOLISM needs less fuel to keep a body running

Calories

Whatever isn’t used or

burned in physical

activity will be stored as FAT!

So, Who…

…THINKS AN OVER FAT PERSON HAS A LOWER METABOLISM THAT A PERSON IN A HEALTHY FAT RANGE?

Its All Relative• Over Fat people may actually have HIGHER

METABOLISMS than thin people because they are literally carrying around extra body mass and/or lean muscle

• For example:– A 130 pound (9st 2lbs or 59kg) 30 year-old woman who is 5'5" tall

has a BMR of 1384– The same woman at 230 pounds (16st 4lbs or 104kg) has a BMR

of 1817

• This doesn’t mean that their METABOLISM is FAST as its relative to their overall weight– The more weight you are carrying, the more work your body has

to do to keep you alive, therefore the HIGHER your BMR

The Determining FactorsBody size, age, gender and genes all play a role in determining your Metabolic Rate. • Muscle cells require more energy to maintain than fat cells,

so people with a higher MUSCLE to FAT ratio tend to have a higher BMR– Men burn more calories as they have more muscle tissue

• As we get older, we tend to gain FAT and lose MUSCLE– Normally because our lifestyle choices mean we eat more calories

and are less active then we were when we were younger– This explains why the BMR tends to decrease with age

• However, your BMR is controllable by YOU!

How To Naturally BOOST Your Metabolism

1. Support and protect your Lean Muscle Mass

2. Keep your body in the Fat Burning Zone

3. Increase the number of calories you burn through Physical Activity

4. Adequate Water Intake

5. Eating or drinking naturally Thermojetic Substances

1. Lean Muscle MassAn increased MUSCLE MASS burns more calories.• To increase it, eat more high quality complete protein and

exercise regularly

• Every pound of lean tissue burns approx. 15-50 calories per day dependent on exercise levels

• Every pound of fat tissue burns 0-2 calories per day

• So, an extra 10lbs (4.5kg) of muscle will burn approximately 150-500 calories a day, or an extra 1-3lbs of fat every 3 weeks, without making any other changes

1. Lean Muscle MassThe body burns up to twice as many calories digesting PROTEIN as it uses for FAT or CARBOHYDRATES.• Although you should eat a balanced diet, replacing some CARBS with

lean, PROTEIN-rich foods can jump-start the metabolism at mealtimes by helping you burn additional calories– Healthy sources of PROTEIN include:

• Fish• White meat (chicken, turkey, etc.)• Tofu• Nuts• Beans• Eggs• Low-fat Dairy Products• Herbalife Meals & Snacks

– Strive for 15-25 grams of PROTEIN for each meal and 5-10 grams for each snack dependent upon your Personalised Programme plan

THE MORE LEAN MUSCLE YOU HAVE, THE LEANER YOU APPEAR AND THE MORE CALORIES YOU BURN.

2. Fat Burning ZoneEat 5-6 small meals a day.• Eating more really can help you lose weight - eating more often, that

is– When you eat large meals with many hours in between, you train your

METABOLISM to slow down– Having a small meal or snack every three to four hours keeps your

METABOLISM cranking, so you burn more calories over the course of a day

– People who snack regularly tend to eat less at meal times

3. Physical ActivityPerforming the correct type of exercise is crucial in building your LEAN MUSCLE MASS and therefore boosting your METABOLISM.• Regular Weight Resistance training can boost your Basal

Metabolic Rate by about 15% and causes a TRIPLE CALORIE BURN effect1. MUSCLE is 'metabolically active' and burns more calories than other

body tissue even when you're not moving

2. The exercise that increases your MUSCLE mass also burns calories as you are doing it

3. In addition to this you also get an ‘After Burn’ effect where the body uses calories to repair and build the MUSCLE

EACH OF THESE 3 STEPS

BURN CALORIES!

3. Physical ActivityWhile aerobic activities such as jogging, swimming, fast walking and aerobic classes help to tone MUSCLE and burn FAT, strength/resistance training in particular will increase the amount of MUSCLE you have in your body.• Focus on exercise that recruit the largest MUSCLES and use two-

part movements such as squats and push-ups or any exercise that combines upper and lower body movements

• Don’t forget that exercise requires adequate amount of protein intake in order to avoid breaking down our MUSCLE tissue in absence of dietary protein rather than building it!

4. Water IntakeWater is paramount to developing a lean, healthy physique.• Not only is it a vehicle for flushing fat from your system, but it's also

crucial for your bodies messaging system to fire correctly and drinking water can actually raise your metabolism– Being dehydrated can cause cravings, and tricks your mind into thinking

you're hungry, rather than thirsty– If you are even mildly dehydrated, your metabolism may slow down– Staying hydrated keeps your body balanced, and helps you become

more in tune with your internal senses of need– To stay hydrated, drink a glass of water or other unsweetened beverage

before every meal and snack

Tip: If your urine is dark – you may not be drinking enough fluid. Try sipping one glass before each meal and snack to stay hydrated!

4. Water IntakeBut how does it raise your metabolism?• A German study in 2003 tested drinking water and energy

expenditures on healthy subjects who weren't overweight– The researchers found that after drinking about "17 ounces (483ml) of water, the

subjects' metabolic rates (the rate at which calories are burned) increased by 30% for both men and women. The increases occurred within 10 minutes of water consumption and reached a maximum after about 30 or 40 minutes.“

– A follow-up study in 2010 found that subjects burned approximately 23 kcal from drinking 500 ml of water

– Over a year, drinking an extra 1.5 litres a day could burn around 25,185 calories!

• The moral of the story is: drink more water– And if you exercise hard, drink even more!

5. Thermojetic SubstancesSome natural foods can increase metabolism.• There are some foods you can eat/drink that have been found

effective in speeding up you metabolism, such as:-– Acai Berry– Green Tea– Garlic– Apple Cider Vinegar

• Drinking GREEN TEA is one of the easiest ways to rev up your metabolism• A study reported in the American Journal of Clinical Nutrition found that green

tea-extract increases the metabolism by 4% over a 24 hour period– If your RMR was 1,200 then three cups a day could help you burn an extra 48

calories a day– Green tea has also been shown to inhibit fat absorption (the movement of

glucose into fat cells), support healthy glucose levels after eating a meal, prevent insulin spikes which prevents fat storage and reduce appetite

OUR HERBALIFE BEVERAGE USES GREEN TEA ALONG WITH OTHER INGREDIENTS TO MAXIMISE FAT BURNING.

What Slows Down Your Metabolism?

AVOID THESE 3 SIMPLE MISTAKES PEOPLE MAKE THAT SLOW DOWN YOUR METABOLISM AND MAKE YOU GAIN FAT…

1. Excessive Simple SugarSugars, whether natural or processed, saturated or unsaturated, all have calories but we do need SOME sugar.• Eating more calories (from sugar) than your metabolism needs to convert

into energy, is a clear way to gain weight, i.e. not burning these extra calories through exercise

• We sometimes need certain NATURAL sugar in our diet to add flavour or give energy but it’s important to avoid ADDED, ARTIFICIAL, PROCESSED, REFINED or EXCESSIVE amounts of sugar where possible– Read the nutritional information on food labels to see how much sugar the food contains– Remember that sugar has many different names: Things ending in ‘ose’, corn syrup, honey,

hydrolysed starch, maltodextrin, aspartame, canderel, saccharin, sorbitol, splenda, etc.– The nearer the beginning of the ingredient list the sugar is, the more sugar the product

contains– Look for the 'Carbohydrates (of which sugars)' figure in the nutrition label to see how much

sugar the product contains for every 100g IN FINAL EDIBLE FORM of the product– More than 22.5g of total sugars per 100g of consumed item is high– 5g of total sugars or less per 100g is low

4g of Sugar = 1 teaspoon

2. Fad DietsYour metabolism slows down as a result of too few calories and when weight loss is achieved through muscle loss instead of fat loss.• As our metabolic rate is mainly determined by the amount of

muscle we have (the more muscle we have, the higher our metabolic rate), loss of lean muscle tissue will slow down metabolism– When calories are very restricted, our body becomes super efficient at making

the most of the calories it does get from food and drink– The main way it does this is to protect its fat stores and instead use lean tissue

or muscle to provide it with some of the calories it needs to keep functioning– This directly leads to a loss of muscle, which in turn lowers metabolic rate so

that the body needs fewer calories to keep ticking over and weight loss slows down– Of course, this is the perfect solution if you're in a famine situation, but if you're

trying to lose fat, it's going to do little to help you shift those unwanted pounds

3. Skipping BreakfastSkipping breakfast, or any other meal, has a similar effect to starving yourself.• It slows down your metabolism as your body conserves energy, burning

only what is absolutely necessary until fuel becomes available• Breakfast is your first opportunity of the day to fuel your body, rev up your

metabolism and start burning the most calories possible• Skipping breakfast increases your chances of bingeing on whatever is

available when hunger pangs hit and this is usually not healthy fare• Eating a filling healthy breakfast ensures you will not resort to unhealthy

choices• Skipping breakfast in order to save calories is something that a lot of people

do but it can lead overeating at lunch and dinner

Who Thinks…

…FATS WILL MAKE YOU FAT?

FatsRegularly eating ‘SATURATED’ or ‘TRANS’ fats can lead to Heart Disease and High Cholesterol Levels.

– SATURATED FATS: hard fats mainly found in animal products such as red meat, butter and full-fat cheeses

– TRANS FATS: are predominately found in vegetable fats which have been chemically altered by a process called hydrogenation which turns liquid oils into solid fat – contained in fried and processed food as well as baked goods with a long shelf life

Remember:Check the ingredient labels!

FatsHowever, some fats & oils have essential benefits which can help to improve blood cholesterol levels and decrease your risk of heart disease and type 2 diabetes.• These are called ‘UNSATURATED’ fats (also known as ‘good’ fats)

and are found in foods such as olive oils, avocado, oily fish, nuts and seeds– MONOUNSATURATED FATS: Found in a variety of foods and oils – POLYUNSATURATED FATS: Found mostly in plant-based foods and

oils• One type of polyunsaturated fat, OMEGA-3 fatty acids found in certain fish

oils, are especially beneficial to the heart and decreases the risk of coronary artery disease

DAILY INTAKE OF BOTH TYPES OF UNSATURATED OILS IS IMPORTANT FOR

GOOD HEALTH

FatsOMEGA-3 (e.g. fish oils) and OMEGA-6 (e.g. vegetable oils) are two unsaturated fats that are essential for health and must be obtained through the diet, as the body is unable to produce them.

– Known as Essential Fatty Acids (EFA)• They form part of the structure of every cell in our bodies and we need them

to achieve and maintain a healthy heart, brain and healthy function of eyes– The optimal ratio is thought to be 4 OMEGA-6 to 1 OMEGA-3 or lower and it is

even better if there is more OMEGA-3 than OMEGA-6– Modern Western diets typically have ratios of in excess of 10 OMEGA-6 to 1

OMEGA-3, some as high as 30 to 1; the average ratio in the Western diet is roughly 15 to 1

• Studies show those supplementing with OMEGA-3’s lost MORE body fat than those who didn’t, mainly due to the improved blood sugar control

Study: Tsitouras PD, et al. 2008. High omega-3 fat intake improves insulin sensitivity and reduces CRP and IL6, but does not affect other endocrine axes in healthy older adults. Hormones and Metabolic Research. 2008 Mar;40(3):199-205.

BEGIN USING A HIGH QUALITY FISH OIL PRODUCT TO INCREASE AND RE-CREATE INSULIN SENSITIVITY

FatsWe all need HEALTHY FATS to:

– Stabilise Blood Sugar Levels– Slow the absorption of carbohydrates– Maintain a Healthy Heart & Brain– Help in maintaining cell membranes– Protect our organs from damage– Provide energy when carbohydrate

sources become used up• fat is the most concentrated source of energy

and is stored in the body

– Help the absorption of certain vitamins• such as fat soluble vitamins A, D, E and K

Who’s Heard…

…THAT YOU SHOULD AVOID SALT TO MINIMISE RISKS OF INCREASED

BLOOD PRESSURE?

SaltThe health benefits of reducing salt intake have been well established.• Doctors are recommending a reduction in salt because of the sodium and its

impact on blood pressure• But by cutting our salt intake we may also be cutting our IODINE intake,

which is why average IODINE levels plummeted by more than half over a 20-year period– In nature, IODINE is a relatively rare element; it’s found in abundance in the

ocean, however, its presence in soil, is very low in many places around the world– IODINE is essential to life and it also plays a central role in healthy function of

your thyroid gland– This is why the most visible symptom of IODINE deficiency is goiter - the unsightly,

painful enlargement of the thyroid gland that manifests as an enormous swelling around the neck and larynx

Your Thyroid Gland and the Role of Iodine

Your thyroid gland is located in the front of your neck, just below your voice box.

– The thyroid produces two forms of thyroid hormone, both of which require IODINE – Thyroid hormones control your body’s metabolism, regulating everything from

body temperature and heart rate to glucose consumption• Fortunately, all iodine deficiency disorders and related health dangers can

be prevented by adequate intake of IODINE • You need to ensure that your daily nutrition intake has naturally derived

IODINE in it– Adults require 150 mcg of IODINE daily (more for pregnant women)– If you are going to have salt then make it sea salt rather than processed table salt

due to it having a lower impact on blood pressure– IODINE can also be found in fish, seaweed, shrimp, dairy products and grains

In SummaryYou are not a victim to a slow metabolism!• By pushing your metabolism to a higher level, you can burn fat

and reach your fitness goals sooner• Use these simple techniques to aid in your quest for a faster

metabolism, and as a result, a fitter, slimmer body!

1. Eat protein to support and protect your Lean Muscle Mass

2. Eat frequently to keep your body in the Fat Burning Zone

3. Use Physical Activity to burn extra calories

4. Ensure you have an adequate Water Intake

5. Eat or drink naturally Thermojetic Substances

6. Avoid Excessive Simple Sugar

7. Do NOT eat Too Little or Too Much

8. Do NOT Skip Meals

Remember…Be CEEN1. Community

– Engage in the social events we organise on a weekly basis

2. Education– You don’t know what you don’t know!– Continue to attend these FTTL10 sessions

The internet is full of contradictory information so beware!

3. Exercise– 80% Nutrition, 20% Exercise – You can’t exercise your way out of a “bad-eating day”– See you at FitClub – Who are you bringing?

4. Nutrition– Stick to your plan– Don’t hesitate to ask if you have any questions or difficulties

Next Fast Track to Level10 Topic

EXERCISE SECRETS AND THE POPULAR

EXERCISE THAT COULD ACTUALLY

MAKE YOU GAIN FAT!BE HERE…SAME TIME…SAME PLACE…

PUT IT INTO ACTION