What if a simple exercise of 60-90 seconds, made it unlikely that this sweet would get placed as unwanted weight?         That is precisely something Tim Ferriss looks at inside 4-Hour Body.     

Quick Muscle Contractions a few momemts Prior To When You Eat?     

And so most of you probably understand that after a rigorous workout, food calories are generally more unlikely to get stored as excess fat.    

A simplistic explanation is your muscles tend to be depleted of glycogen and that a great deal of the actual calories you take in at this point merely serve to refuel these depleted muscle tissue.   The Things I didn’t know was just how minor the stimulus has to be in order for this to happen.   Tim has found that this effect can occur inside 60-90 secs.  

The right activity completed a few moments before eating can stimulate food calories to get shuttled to the muscle cells, just before it has a chance to get saved as body fat. 

Encouraging Insulin to Store Food Energy Into Muscle tissue Cells

What physical exercise does is actually boost a substance inside a person’s body labeled GLUT-4 (glucose transporter type 4).   Tim explains that exercising should encourage insulin to be able to store calories inside muscle cells:

“The additional muscular entrance we have open before insulin triggers identical GLUT-4 on the surface of fat cells, the more we are able to put energy in muscle instead of fat”. 

In The 4-Hour Body, Tim mentions a study that analyzes the issue of 280 seconds of intensive physical exercise to a six hr lower intensity exercising session.   What the study found was that 280 seconds of powerful physical exercise increased Glut-4 in the muscle by 83%…and six hours of lower intensity exercise elevated it by 91%.  

Therefore 280 secs of exercise had practically the identical effect as six hours in terms of escalating GLUT-4 levels.

From 280 Seconds…Down to 60-90 Seconds

Therefore Tim suggests that you keep the pre meal as well as post mealtime activity right down to 60-90 seconds.   The GLUT-4 levels increase using this level of exercise, nevertheless it will drop right down to normal levels soon after 1-4 hours.  Tim recommends performing 60 seconds of physical exercise before eating and 1 hour 30 minutes after eating.  Why 90 minutes?   He has discovered that blood glucose levels being the highest 1 hour 30 minutes after eating. 

The “Air Squat” is definitely Tim’s Exercise of Choice

Wall Presses & Chest Pulls include the other two exercise that Tim endorses.   These are typically to be done for 30-50 repetitions.   Even though you are able to do 30-50 push-ups you’ll want to stay with wall presses, as you don’t want these before meal exercises to affect your normal workout routines.  What Tim calls chest pulls in his book tend to be popularly known as “Band Pull Aparts”. 

So this is how you avoid storing storing body fat.