How Do Billionaires & Celebrities Get All Eyes Ogling At Them by Loosing Fat, Burning Sugar And Building Muscle

• Billionaires and Celebrities agree that this one habit is key to success. They exercise consistently learning well the mechanism of body exercise.
• They are also well informed that men and women will notice an increase in belly fat as they get older due to decreasing level of testosterone & estrogen respectively which influences where fat is distributed in the body and also enhance their masculinity & feminity respectively. They keep their hormones in balance. Read more here.
• They are also well informed that stress related cortisol is the basic reason behind abdominal fat which is the basis of worse health, including greater risk of heart disease and diabetes. Hence they bust cortisol by Hacking The Happy Chemicals - Dopamine, Serotonin, Oxytocin and Endorphins. Read more here here.
• They understand how the two energy systems the body ( sugar based and fat based ) work and hence choose to pick relevant exercise regimen, be it high intensity aerobic exercise to burn sugar or low intensity exercises to burn fat. This is the reason they choose calisthenics over else all. Read more about calisthenics here. 

Lets Explore This More

• Food has a big role in culture, society and quality of life — obviously, it's delicious! — but, ultimately, food is fuel. The carbs and fat in food both serve as sources of fuel for your cells and tissues, and help you power through your day-to-day activities, including tough workouts. Your body burns fat and carbs slightly differently — especially during exercise, with carbs burned more during higher-intensity work. But it's the total calories you burn that matters the most for weight control — not whether those calories came from carbs or fat.

Are You A Sugar Burner or a Fat Burning? Listen To Your Body

• Are you primarily a sugar or fat burner? And does it matter which you’re burning when you work out? The short answer is yes… and no.
• You can burn both fat and carbs (sugar) during a workout -- and you'll likely end up burning some combination of both. But being a “sugar burner” or “fat burner” when working out largely comes down to how you fuel your body and how intense the exercise.

Sugar burners

• You can easily know if you’re a sugar burner: A few hours after you eat, you’re hungry again or if you go too long between meals you feel tired or irritable aka “hangry”. That’s because eating high carbohydrate foods raises blood sugar, which triggers the hormone insulin to get released from the pancreas to bring blood sugar down by storing that blood sugar as fat. Problem is, insulin can drop your blood sugar too low which then causes you to crave more carbohydrates or sugar.  Then you have to eat more sugar to keep get your energy back up and a vicious cycle ensues. As a result, sugar burners often feel cranky, tired, irritable, and constantly hungry. You struggle to lose weight, and frequently carry fat around your midsection.

Fat Burners

• When you primarily burn fat for energy, your blood sugar stays balanced and so does your energy level.  Eating fewer carbs can help make you a better fat burner, allowing your body to first use fat to burn for fuel.  When your body accesses and burns stored body fat this leads to weight loss. Becoming a fat burner also means you will feel satisfied longer, can go 3-6 hours between meals, will have fewer cravings, and snack less.

What Exercise Routine For Sugar and Fat

• Ultimately, figuring out whether you're burning carbs or fat for energy isn't essential for weight loss -- what matters is burning more calories than you eat. Each pound of fat stores roughly 3,500 calories, so you'll need to burn an extra 500 calories a day, on average, to shed a pound per week. Your body taps into stored fat during that time -- to make up for the energy "deficit" -- which means you'll start to slim down. Your individual calorie burn may vary depending on your weight -- the heavier you are, the more calories you'll burn -- and how many calories come from carbs vs. fats during an activity may vary from person to person as well.
• Focus on living an active lifestyle and following a low sugar/carbohydrate diet filled with minimally processed, nutritious foods -- think vegetables, lean protein, beans, nuts, and fruits. Not only will you achieve and maintain a healthy weight, but you’ll boost your health and overall well-being.

How to Burn Fat Instead of Sugar and Never Bonk Again

• You know what it feels like to run a 5K, a half marathon, or even a marathon.  I want you to imagine that feeling now.
• Now think about running three marathons, back to back to back.  We’re in the realm of pretty serious ultrarunners now—this is something few people will ever do.
• Now imagine doing that the next day.  And the next day.  And every day for the next nine days after that, totaling 1000 miles in just less than 12 days.  We’re talking stupid mileage now.
• That’s exactly what you can do by burning a better fuel than anyone else.

Why Sugar Will Only Take You So Far

• Most of us run on sugar.  We consume tons of it throughout the day.  And since we now live a go-go-go society, we’re in a constant state of stress that tells the body it needs to burn sugar to help keep us going.
• But think about this.  You have about 160,000 calories’ worth of energy in your body at any given time.  Of that, only 4500 to 5500 calories are in the form of sugar, and a lot of that is reserved for your brain and nervous system.
• That doesn’t leave much for distance running.  The way most of us run, those sugar reserves are quickly depleted, at which point the options are (a) stop running; or (b) refuel with more sugar.  If you don’t do one of the two, your body physically shuts down, as a way of hanging onto what little sugar it has left for brain function.  And that’s what we call a bonk.
• Since (a) isn’t an option for  you, you’re left with refueling as your only choice.  The problem with that, though, is that when you eat more sugar, you encourage your body to burn even more of it.  Soon, you’ve got to fill up again, and eventually you’ve sucked down so many gels that your stomach and GI system plot a coup to overthrow whoever is in charge, which happens to be you.
• There’s an alternative to this vicious sugar cycle.  It’s called burning fat, and—surprise—you’ve got plenty of it to burn (sorry, you do).

Why Burning Fat Is Phat

• Remember those 160,000 calories you’re holding onto?  Well, something like 85% of that is fat.
• I suppose this could be bad news if your goal is zero percent body fat and the resulting death.  But it’s great news if you want to run far: If you can find a way to tap into fat as your primary fuel source, then the distance you can run will be limited by muscle failure or injury long before your fuel source runs dry.
• That’s how you can run 1000 miles in 12 days, and run across the country in about 50 days.  

How You Can Train Yourself to Burn Fat for Fuel

• It’s possible to change the way you run and eat so that your body learns to run on fat from the very start of your run, rather than waiting until sugar supplies are depleted, shifting to fat only as a last resort.  Pretty exciting stuff, huh?
• Hold it right there.  Before you swear off sugar and start packing your old energy gels in your kids’ lunches, remember: This is a gradual process.  If you currently take in a lot of sugar before and during your runs and you suddenly stop supplying it to your body, you’ll bonk, and it’ll be dangerous.  Introduce these concepts slowly and gradually, and always carry a few gels with you for emergencies.
• With that out of the way, let’s get into the nuts and bolts of what you can do to start burning fat.

First, note that we’re only talking about the long, slow run.

• Your body starts sugar-burning as your exercise intensity crosses the lactate threshold.  (A good indicator of when this happens is when it becomes difficult to carry on a conversation, or when your mouth drops open to start taking in air while you run.)  You can gradually increase the level of intensity at which you cross the threshold, so that you can eventually run faster while staying in a fat-burning state.  For speedwork and hill workouts, your body will still rely on sugar, and that’s fine, since they’re short, and sugar is great for hard, short runs.

Extend your warmup period.

• If you’re standing still and you suddenly bolt off running, your physiology changes.  Your body senses something is up (perhaps you’re being chased by bears and zombies?) and starts burning the sugar fires, since sugar is great for short bursts of energy.  But that’s exactly what you don’t want to happen on your long run.
• So warm up extremely slowly.  Walk for the first few minutes.  Then start running so slow that you have to hide your face when you pass people you know.  Relax everything and enjoy it.  Over the course of 10 or 15 minutes, build up to your long-run speed.  Speaking of which…

Run slow!

• You want to stay below your lactate threshold for as long as possible, so your body can get used to burning fat for fuel.  So go really slow.  If you use a heart rate monitor, stay at 60 to 70 percent of your max.  Make sure you easily carry on a conversation while you run.  Your goal is to do this enough that your threshold increases, i.e., you can run faster yet still stay in this aerobic, fat-burning zone.

Practice running in a carbohydrate-depleted state.

• Depriving your body of carbs so that it learns to burn fat.  This means restricting sugar intake both before and during your long runs.
• Never even eat a banana while running, and instead carry raw almonds and vegetable purees, fatty, alkalizing foods and a little protein.  So besides nuts, you might also try nut butters on vegetables, or perhaps avocados and even oils if you can stand taking them straight.
• Since you’ll be drinking water instead of sugary sports drink, you’ll need to replace electrolytes.  For that, you can get salt pills in your water.
• Again, be careful with this.  I’ve found that it’s a slow process to transition to completely carb-free runs.  I’m at the stage now where I’ve eliminated a lot of the sugar from my long-run routine, but I still eat some non-sugary carbohydrates.  This is why I’m a big fan of pinole, and also things like whole-wheat pitas with hummus, or a wheat bagel with almond butter or peanut butter, though I’ve tried to limit gluten recently.  Keep in mind that this is still very much a transition phase, as complex carbs are ultimately converted into sugar before they’re used for energy.

A Better Way to Run

• You’ll probably find, as you start consuming less sugar, that running becomes more enjoyable.  The sugar-burning state is a stressful one, one in which other processes in your body slow down as part of the fight-or-flight response that sugar is so well suited for.
• You’ll find that your mind calms.  You become more relaxed and more creative while you run, and the whole experience is more spiritual and more enjoyable.
• Even if you were physically able to run 75 miles a day 12 days, would your mind be able to handle that?  You can tell me you don’t care about running 1000 miles, and that even 50 sounds like the worst use of a Saturday known to man.  But don’t even try to tell me you couldn’t use the mental strength.  And that’s what kicking the sugar habit, even in your everyday life, can do for you.

The Greatest High-intensity Sugar-burning Workout to Cut Body Fat

• Imagine you’re out for a walk in the woods. During this leisurely stroll, your muscles are using a type of muscle fiber called slow-twitch fiber. These fibers circulate the oxygen you take in, and with every breath, burn off blood glucose and the glycogen stored in your liver. You’re not breathing hard, but if you walk briskly for 20 minutes or more, you’ll begin to run out of glucose. To replace that blood glucose, your body taps into your fat stores.
• Now imagine you hear a crashing noise behind you—it’s an enormous brown bear, out for blood. Suddenly you’re sprinting, and even though you’re fighting for as much air as you can get, it’s primarily stored sugar that’s propelling you. Your muscles are on fire as you burn glycogen like mad! Suddenly, the bear gets distracted by a school of leaping salmon, and you collapse safely in a heap. Your muscles probably feel like Jell-O, because you’ve burned all the sugar out of them.

• If you start thinking about burning sugar when you exercise, and not about burning calories, you’ll see why short, high-energy bursts of exercise make more sense—you burn off the stored sugar in your muscles, causing your body to melt down fat in order to replace the missing glycogen. The secret to cracking this seemingly impossible barrier: Exercise enough, but not too much. And here’s how it’ll happen: For six days a week, alternate between full-body toning and strengthening workouts (for 15 to 30 minutes) and cardio interval workouts (only 10 to 30 minutes).

• The former adds the muscle mass you need to burn more calories and includes three sets of eight to 12 repetitions of pushups, dumbbell squats, and other exercises. The latter mixes short bursts of high-intensity activity with less intensity “recovery” periods, a routine that studies have shown targets belly fat.

• Every day, do this simple and flexible one-minute-in-the-morning energizer. This workout works with whatever energy levels you’re dealing with, getting you in the groove to move more throughout the day.

  The all-out, 6-minute stationary bike workout

  Directions: The three 20-second bouts of all-out effort, in between slow bouts of recovery movement, are all you need to gain significant physical benefits of exercise. You can also do the energizer on a treadmill or another cardio machine.

  • 2 minutes — Warm up, pedaling at an easy pace.
  • 20 seconds — Pedal as fast and hard as you can while maintaining control and good form. Don’t hold anything back. At the end, you should be huffing and puffing to catch your breath.
  • 90 seconds — Recovery movement. Slow to a very easy pace. Don’t stop. Keep pedaling slowly until your breathing returns to a comfortable rate. As you near the 90-second mark, start to ramp up your intensity again.
  • 20 seconds — High-intensity exercise.
  • 90 seconds — Recovery pace.
  • 20 seconds — High-intensity exercise.
  • That’s 6 minutes. You’re done!

The Right Way to Burn Fat, Not Muscle

• To avoid losing muscle along with fat, you have to combine exercise programming with the right strategy for fueling.
• When you work out to lose weight, without knowing how to do it the right way, you end up creating a smaller version of your unmuscular self. You need to know how to combine exercise and food to maximize fat loss and minimize muscle loss for optimal body condition. 

Basic Principle #1: The body is a biogenetic continuum of energy systems.

• Adenosine triphosphate (ATP) is our fundamental unit of energy. The body uses ATP to fuel work. The human body has enough ATP to fuel 5 to 10 seconds of work before it starts to break down stored macronutrients to manufacture more ATP.
• The easiest macronutrient to burn is sugar. Exercise lasting from 10 seconds to several minutes uses predominantly glucose in the form of pyruvate, and if the exercise is intense enough, in the form of lactate.
• After several minutes of work, the body will begin to burn fats for energy use.
• The body will burn sugars first, always.  

Basic Principle #2: Exercise intensity determines how you fuel your body.

• High-intensity workouts such as weight lifting, cross-fit, Tabata, high-intensity interval training (HIIT), and sprinting, cause physiological responses that are different from those caused by aerobic training.  
• High-intensity work is anaerobic, meaning without oxygen. High-intensity work has a lot of unique effects on the body:
• It creates an Excess post-exercise oxygen consumption (EPOC) effect—the body burns calories resynthesizing ATP.
• The body burns calories restoring oxygen to myoglobin and the blood.
• The body experiences an elevated core temperature and heart rate, increased respiratory rate, and thermogenic effects of fat burning hormones such as epinephrine. 
• Lower intensity and endurance workouts are aerobic activities. The primary effect they have on the body is to burn fat as fuel, once you have gotten through the available sugar.
• You burn fat during low intensity, aerobic workouts, but the benefit from high-intensity exercise occurs predominantly after the workout.

Fueling for the Workout: High-Intensity Days

• With these things in mind, the goal of fueling should be to optimize the workout. For example, low-carbohydrate diets can be an effective strategy for weight loss. But on days of high-intensity workouts, low-carbohydrate fueling may not be the most effective strategy, especially post workout.  
• The body burns sugars first. Low glycogen levels (stored carbohydrates) combined with high-intensity exercise creates opportunities for the body to burn higher amounts of muscle—not what anyone wants.
• As well-known Canadian bodybuilder and strength coach Christian Thibodaux once said, those who burn up both fat and muscle create “smaller versions of their unaesthetic selves,” and this is not the goal of improving body composition. 
• Therefore, on higher intensity days the optimal situation is to create opportunities to consume protein to rebuild muscle and carbohydrates to burn as fuel.
• Insulin is a power hormone that stimulates protein synthesis and it also releases blood sugar for energy use. Insulin is triggered when you eat carbohydrates. So, you want to eat carbs on these high-intensity days to ensure you have enough sugar to burn. This prevents the body from breaking down muscle to burn protein for energy. 
• Complex carbs should be consumed well before a workout and especially after. The body needs the insulin for protein synthesis after the workout is complete.

Fueling for the Workout: Low-Intensity Days

• On days that you do a lower intensity, aerobic workout, fueling will be different. On these days the goal is to burn fat, so everything put into the body should be to induce lipolysis—the burning of fat for energy.
• In other words, these are your low-fat days. Total fat intake should not exceed 20% of total calories and the same goes for carbohydrates. There are two enemies of lipolysis and fat burning:

1. Insulin - Remember that the body’s natural response is to burn sugar first. It may be helpful to think of fat and sugar use for energy as two separate faucets: when sugar is available, the body will turn down the volume of fat burn on one faucet and increase the sugar burn of the other faucet. This is related to insulin. When the pancreas releases insulin, lipolysis is inhibited. On longer, slower aerobic days, foods that trigger insulin release, namely simple carbohydrates, should be avoided completely.

2. Lactate According to research, another inhibitor of lipolysis and fat burn is lactate. Lactate is present in muscles for energy use at rest and during high-intensity exercise. Lactate is either used by slow twitch muscles for energy or it gets recycled to the liver for glycogen storage. The body prefers to reserve it for energy use.  So, the more lactate has accumulated in the body, the less fat will be burned during aerobic exercise. High-intensity exercise causes large increases in lactate production and therefore should be avoided on low-intensity days designed to burn fat. The lower the exercise intensity, the higher the percentage of fat that is burned.  Sure, higher aerobic intensity will cause fat to be burned but also will cause higher amounts of muscle to be burned.
3. Aim to maintain a heart rate between 105 and 125 during exercise on low-intensity days.  

Alternate High- and Low-Intensity Days and Fuel Accordingly

• The major takeaway—and the basic information you want —is that to lose weight while gaining, or at least not losing, muscle, you need to alternate your workouts between high-intensity, anaerobic exercises, and low-intensity aerobic work. And then fuel accordingly on those days:
• On high-intensity days, acquire or preserve muscle by eating more and including carbohydrates.
• On low-intensity days, burn fat without losing muscle by truly keeping the workout intensity low and by avoiding carbohydrates, especially simple carbs.
• Burning fat and maintaining muscle is both difficult and time-consuming. No quick fix exists. Encourage your clients to use the slow and steady, proven approach and to avoid fad cleanses and other diets based on drastic caloric restrictions.
• These types of fueling strategies combined with exercise rich programming can cause immediate drops in clothing size and win on the scale, but over the long-term, they do more harm than good. Always focus on the long, slow, disciplined, and healthy approach to exercise and fueling.

Exercise Video 1

Exercise Video 2

Exercise Video 3 

 Exercise Video 4