What is Glucose?
Glucose is the sugar, converted for carbohydrates, in our bloodstream used for energy.
We consume carbohydrates from foods like fruit, breads and from complex carbs, from foods like whole wheat pasta and brown rice. These carbohydrates are then broken down into sugar and converted into glucose so the body can use it for energy. That energy is then used to exercise and carry out our organ's daily functions, like breathing. This is why it's important to consume complex, healthy carbs, as opposed to carbs from pastries, or white bread, because too many sugary carbs, or an excess of carbs (simple carbs) can spike insulin levels.
Insulin is the hormone that transports glucose from your blood, into energy. What happens when there is an excess of glucose (from over-eating or eating simple carbs), is the insulin can't transport it all, and so it is converted into stored fat, which creates excess fat.
Since your body is designed to regulate glucose levels, the only outside factor affecting this balance is diet and in some cases, genetics.
How to Manipulate Insulin and Glucose Levels to Maximize Fat Loss:
- A diet consisting of GOOD protein and COMPLEX carbohydrate sources promotes the release of stored energy, which is glucose and fatty acids (the love handles).
- Don't restrict calories; it will slow down your metabolism. Keep your metabolism going by eating every 3 hours. If you don't, your body goes into starvation mode and stores the glucose as stored fat and burns muscle instead.
- Increase your lean muscle to also increase your resting metabolic rate, which burns more calories at rest.
- 135 minutes of intense HIIT strength training mixed with metabolic conditioning per week (3, 45 minute strength training workouts). Your body burns MORE FAT by having to recover from an intense training session. Essentially, when you workout you are breaking down you muscle fibers, and in order to repair those fibers to make a stronger muscle, it takes energy to do so.
- Strength training also promotes hormone secretion, which is necessary to transport glucose to the cells to use for energy to help burn fat.