Fat Loss Tips For Positive Results

Fat Loss Tips For Positive ResultsWhen it comes to fat loss tips, there are a multitude of choices available for you. Some may be right while others maybe outright wrong; but ultimately, the key to getting the most effective way to losing weight is through research-whether you are using the Internet, library or magazines. But to avoid the stress of researching, here are some quick and easy fat loss tips!

Be realistic and keep in mind that we all have different body types and some fat burning processes may work while others may not. It’s not hard to follow through a fat burning process with proper training and applying proper dieting techniques. Be realistic enough to find out if that diet and technique works for you or not.

Change your diet

Most fast loss tips would say the same thing when it comes to changing and modifying your diet and that is to do three things. First is to reduce calories, then reduce fat, and lastly, reduce sodium. You can drink a glass of water instead of drinking a carbonated drink, which will cut down almost 150 calories or sometimes even more, depending on how much you take in. Even flavored fruit juice has calories that can amount from 50- 100, so try to stay away from them.

Avoid water retention

This can be done by avoiding foods that have excess sodium caused by seasonings and fat. Water retention is evident in the abdominal area for males and on the thighs, buttocks and hips for female. Reasons behind the unwanted body weight can be summed up in three, which are lack of exercise and physical activity, late night eating and exceeding the normal intake of calories.

Start moving

The human body automatically goes into shutdown mode as soon as you start being inactive, which will result to the storage of body fat. If you are inactive, it causes the calories to add up and will produce extra and hard-to-remove body fat. Fat loss tips that say exceeding normal caloric intake becomes body fat and the lack of exercise also limits the body’s metabolism speed is true. In order to burn fat, our body needs to use a specific metabolic speed, thus the need to exercise.

Cardiovascular exercises are the most efficient and reliable way to speed up the body’s metabolism and lose fats. Weight training is not as effective as doing cardio exercises on an empty stomach, and is not really needed for burning fat. Why do cardio while you have an empty stomach? It is because while we are sleeping at night, the calories which are mostly complex carbs are being burned slowly. When morning comes, the blood sugar, as well as the carbs level, is at its lowest because we have an empty stomach. With an empty stomach, our body is being forced to search for different energy sources and goes to an overdrive by getting energy from the stored fats, which results to fats being burned and used up by the body.

These are just some of the fat loss tips that you can get from researching. It is still up to you to decide on the best exercise and diet plan that will work out for you. To look and feel good is a choice that a person makes and is achievable through discipline.

If you wish to lose your weight fast for some special event that is just around the corner and just don’t know what should be done, then you have hit the right place now, because I am going to let you know some amazing ways to lose your weight fast and trust me if you follow my advise religiously then you will lose all that extra weight faster then you would have ever thought of. By now I am sure that you must have tried every advice your friends and family would have given you on weight loss and I am also sure that you have not yet seen the expected results. However, now you don’t have to worry because I am going to give you some fail proof advice.

The first thing I need to ask you to do is start drinking plentiful of water, now you may think that if no amount of crash diets could help you lose those determined fats on your body then how will water do the trick, then let me tell you that drinking water will allow for smooth bowel movements, which is a very necessary thing to lose weight, not only that there are a number of soluble fats in your body that can be conveniently washed out with the help of water. Secondly, you need to keep a very strict control over your eating habits and completely avoid certain food items like, sugary food, if you want to lose your weight fast then you have to let go of your sweet tooth for a while, these sugars are easy to digest and get stored in the body because they do not pass out in any way.

The next category of foods that you have to avoid is the fried food family, so say bye to all the French fries and chips, etc. in your life, these foods will form into adherent fats in your body that are very difficult to get rid of. Eat healthy and fresh fruits and vegetables as these will prove as real life saviors for you if you want to lose your weight fast. The last and most important thing that you have to do is exercise regularly as there is no substitute to hard work as far as losing weight is concerned.

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High-Carb Diet Beats High-Fat

New results from a National Institutes of Health diet-and-weight-loss trial strike a blow against the theory that people gain weight because they eat too many carbohydrates.

That theory, championed by popular author Gary Taubes, Harvard Medical School professor David Ludwig, Ph.D., and others, contends that a high-carb diet spikes insulin levels, leading to increased fat absorption by cell. Proponents of the theory say the way to lose fat is to eat a low-carb/high-fat diet.

The NIH study found the opposite: Subjects on a low-fat but relatively high-sugar diet achieved more fat loss than those on an equal-calorie, low-carb and low-sugar diet. “We can definitely reject the claim that carbohydrate restriction is required for body fat loss,” wrote lead author Kevin Hall, a star math modeler of nutrition and weight loss at the NIH, in Cell Metabolism.

Unlike observational studies that can’t strictly control the behavior of subjects, the new experiment was carried out in a metabolic ward. In other words, researchers could measure every calorie consumed and burned by subjects. The research followed 19 obese adults on either a high-carb/low-fat or a low-carb/high-fat diet during six days of living in the ward. After a “wash-out” period, the subjects followed the same procedure with the opposite diet for an additional six days. Both diets reduced daily calorie intake by about 800 calories/day per subject, and both provided subjects with the same number of calories/day (1,918). Protein contributed the same amount, roughly 21 percent of total calories, to both diets.

After six days, the high-carb group lost an average of 89 grams of fat a day, compared to 53 grams per day for the low-carb group. The low-carb group lost more body weight—4.07 pounds versus 2.86—probably as a result of increased water loss at the beginning of a low-carb diet. But, “Fat loss is a more important goal than weight loss,” Hall wrote.

Importantly, the high-carb group slightly increased its total consumption of simple sugars during the six-day trial. Still, the group lost more weight than the low-carb and low-sugar group. If simple sugars are the trigger for fat gain, that wasn’t apparent in this study.

Rather, the low-carb/high-fat diet group lost less fat than the high-carb group. This remained true despite a large increase in fat burning among the low-carb subjects. It appears that the high-fat burn is insufficient to overcome the high-fat consumption. The authors used the word “remarkable” to describe the very small decline in fat burning among the low-fat eaters.The NIH research team measured a number of other outcomes among subjects. As expected, total cholesterol and HDL cholesterol dropped more among the low-fat dieters, while triglycerides dropped more in low-carb dieters.

Low-carb fans will likely criticize the new paper for the modestly high carbohydrate consumption of the low-carb group. Some critics would like to see subjects consuming fewer than 50 carb grams a day (rather than 140). Hall agreed that such very-low-carb diets would “result in fat losses comparable to low-fat diets.”

However, he said his mathematical model predicts only small differences in results with equal-calorie diets that include a wide range of fat and carbohydrate ratios. “The body acts to minimize such differences,” he said, “and the total calories in the diet is the primary driver of body fat loss.”

In other words, a calorie is a calorie, and the type of calorie makes little if any difference. This appears to be particularly true over the long periods of time—years and decades—during which most adults gain weight. Or, less frequently, lose it.

Several years ago, Hall oversaw a multi-center trial, funded by Taubes’ research group, to test the carbohydrate-insulin-fat gain hypothesis. The results of that trial are being prepared for publication. It will be interesting to see how they compare to the new NIH study results.

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17 Rapid Fat Loss Tips

At times simple items can be the most powerful solutions to complex problems. Apply the fourteen tips below and you will accelerate your fat loss efforts significantly in a matter of days. Well it started out as ten tips, but quickly grew; we have never colored within the lines before so we are not going to start now!

People are always after us for easy answers when it comes to fat loss. While there are no proven tactics to destroy your body fat overnight, there are certainly things you can do to help yourself right now. Below are our top ten tips and common mistakes people make when trying to lose body fat. Apply these ten and you will increase your chance of losing those unwanted pounds by 2 fold!

First a little background so you understand the value of the list below. We mention blood sugar and insulin several times as both are key components in the fat loss equation. Blood Sugar levels are affected by food choices, combinations and timing. Certain food items will spike blood sugar which causes insulin to rise. While insulin is not always bad; in the case of losing fat it must be kept under control as it is the most potent fat storing hormone the body produces.

Aim to keep blood sugar levels steady with the tips below and you will experience better energy, mood, fewer cravings and more satisfaction from meals. Keep insulin in check and you will be well on your way to significant fat loss.

1. Do Not Drink Fruit Juices.

A healthy glass of OJ each morning- no way! It is poison in my book. Fresh squeezed orange juice including the fiber from the pulp would be my preference. The glycemic index rating for oranges is moderate while orange juice is sky high partially due to added sugars put in juices. Remember the glycemic index determines blood sugar and insulin levels. This is the first thing I pull out of any diet especially if there are juvenile behavior problems. Use real fruits for your nutrient needs and remember to include avocados and grapefruit which both fit well in most fat loss plans.

2. Eliminate the Consumption of Refined Foods

Most acknowledge that refined foods such as bread, pasta, packaged baked goods, cereal etc support the storage of body fat. Do not be fooled by whole wheat bread, pitas, tortillas and other products that also contained enriched flour. In many cases these items are the same as their white counter parts with some added coloring.

 3. Amino Load before and after exercise

Amino Loading is a term we use to describe the combination of 100 % MR and Muscle Synthesis which efficiently deliver crucial amino acids in a rapid fashion. Consumed before training this unique combo forces the body to use more stored fat as fuel during exercise while also helping the trainee to shift to a more anabolic (fat burning) hormonal environment. During and after training amino acids provide an alternative energy source to support improved training performance (especially important during a low carb diet) and lay the building blocks needed for new muscle growth. Following training your first priority should be accelerating recovery and Amino Loading provides the critical ratios of amino acids needed to be quickly assimilated into hungry muscles. A protein shake post workout alone does not do the job, during training you pump blood into the muscles to act as a nutrient super highway to carry in raw materials. Drinking a shake following training will draw blood away from the muscles and into the stomach to support digestion which deteriorates much of the raw material value and slows down the delivery of nutrients.

Timing is critical and there is no time to spare post workout. 100% MR and Muscle Synthesis rapidly deliver the raw materials needed as they bypass digestion and get right into the blood stream to take advantage of the hormonal and metabolic conditions created by training. For more information about the pre and post workout window of opportunity click HERE.

4. Do not use bars of any kind as meal replacements when trying to maximize fat loss.

Bars have come a long way when it comes to taste, but they are nothing more than high protein candy bars. They are a great tool for gaining weight or every once in a while when you are in a pinch. Otherwise do not use them, be aware that this “net impact carbs” and other labeling tricks are a scam. Companies have replaced sugar with other sweeteners which do not count as carbs on the label. As a result you end up with a bar “low in carbs” but sky high in sweeteners that will cause more havoc with insulin levels than real sugar. I have yet to find a bar high enough in fiber and low in sweeteners to allow people to lose body fat when eaten regularly.

5. Do not replace solid food meals with shakes and never consume a shake without fiber as your first meal of the day.

I understand people are very busy in the mornings, but a real food meal first in the day is vital. The body has been starving overnight and must have real food which provides a basis of nutrients and fiber. Without fiber your blood sugar will go haywire. Furthermore do not rely on shakes for every meal. I am amazed to see people in my office eating one food meal and 5 shakes per day. I make money on a few different protein shakes as I have designed them to supplement food meals, not the other way around.

People wonder why they cannot lose body fat; their blood sugar levels are out of control! Consume at least three solid food meals per day. Mixed nuts are a great protein shake alternative as they are high in good fats, proteins and have adequate fiber content. Aim to get raw or organic nuts which will have the most nutrients available, peanuts are not a good choice in comparison to mixed nuts.

6. Rotate foods to avoid food allergies- especially protein shakes.

Food allergy testing is one of the greatest advancements in my office over the last 5 years. I am able to identify specific foods that cause allergies which can produce the following symptoms: stomach upset, excessive body fat, poor energy, trouble concentrating and many more. Most people consider a food allergy lactose intolerance or an immediate allergic reaction to peanuts. I am speaking of allergies you develop from constantly consuming the same foods. Some of my clients have eaten enough chicken to grow feathers before they came to me. Right after consumption of certain protein sources people feel sick and could not figure out why. Well here is your answer, rotate your foods or you will pay a price. Take items that you have consumed for months on end out of the diet for at least 4 weeks and you will see a huge difference. The most common culprits are eggs, milk, and peanut butter.

Experiment with different sources, I eat steak for breakfast all of the time when I rotate off eggs and nothing makes me feel better in the morning. Try something new for once, fish, seafood, buffalo, lamb. There is more to life than turkey, chicken and eggs.

You must rotate your protein shakes by switching from brand to brand every two weeks. There are elements within the manufacturing process that create allergic reactions which are similar to the symptoms listed in the paragraph above. A great alternative to protein shakes between meals is the combination of 100 % MR and Muscle Synthesis as it provides excellent building blocks for new muscle without any ingredients that can cause allergies. Furthermore Muscle Synthesis will absorb quickly and muscles will utilize an unbelievable amount of amino acids which are 100% anabolic on arrival.

Amino loading with 100% MR and Muscle Synthesis force the body to use more stored fat as fuel which is one of the primary mechanisms of the Zero Tolerance Fat Loss Program which has been extremely successful for my patients over the last several years. the large influx of aminos makes the brain believe a great deal of food has come in and as a result metabolic rate is increased, but there is nothing to burn except stored body fat as the aminos have no caloric value.

7. Do Not Under Eat or Diet Endlessly.

Calories are not the only significant factor determining rates of fat loss. Starving to lose body fat is not the answer; you must fuel your human engine with quality food sources and combinations at the right time. Calories are secondary to food choices. Eat 2,000 calories of lucky charms and 2,000 calories of high quality protein, healthy fats and fibrous green vegetables. See what happens, not the same after all.

Never diet for more than 16 weeks, by that time the body is going to hold on to every bit of fat it can and chop away at muscle. You must rotate your emphasis and use phases to restore metabolism for future fat loss efforts by overfeeding to produce quality muscle which will burn more calories 24×7

Natural Champ Todd Buchanan relies heavily on the 100% MR and Muscle Synthesis to help him recover from intense workouts.

“The 100% MR and Muscle Synthesis are vital tools, I never train without them as I cannot achieve the proper intensity when I do not take them and recovery suffers.

I highly recommend this stack to all of my clients and training partners.” Pictured Todd Buchanan- Age 43- Father of 3- Limits to success? None!

Todd will be proud of the way he looks on the beach this summer. Will You?

8. Elevate green vegetable intake for the numerous health promoting and fat loss benefits.

Green vegetables help to keep you full and increase absorption rates of protein. A lack of green vegetable fiber to replace other fiber sources during a low carbohydrate is a problem for many people. Numerous vitamins and minerals are within green vegetables; the most popular include broccoli, asparagus, green beans etc. Notice I recommend green vegetables which does not include potatoes, tomatoes, corn or peas! Focus on the greens; the sicker you are the more you need! Aim for at least one serving of green vegetables with each food meal. Flavor vegetables with extra virgin olive oil as a large salad, but use less lettuce and more solid greens. Lastly green vegetables do not count as carbs in my book when it comes to low carb dieting calculations. They are mostly fiber and water and will not put you over carb allowances. If you must consume shakes as meal replacements add extra fiber to slow the rate of digestion.

9. Consume The “right” Fats!

Dietary fat is not the enemy; low fat diets do not work and can lead to many health problems. I have found a correlation between very low cholesterol levels and depression. Good dietary fats are a key component to good health. The best choices are extra virgin olive oil, avocados, mixed nuts, fats from organic meats, and the like. The most important supplemental fat source is omega 3 fatty acids which you have all heard of lately due to the recent research. You must get a filtrated fish oil which is toxin free; I can vouch for my brand HAlpha OmegaH since I see the lab tests. A un filtrated oil can lead to metal toxicity and other health problems you do not want to deal with. Back to Omega 3s, a key to reducing body fat is controlling the release of insulin as it is a fat storage hormone. The Alpha Omega was specifically designed to optimize your blood sugar levels following meals to give you the best chance to use food as fuel instead of being stored as fat. Obviously the food choices you make will play a large roll in this as well.

Eating grassfed beef is your best choice as a red meat source, in many situations properly raised grassfed beef will have a higher omega 3 content than some fish! Verify the cattle are raised without the use of antibiotics or hormones.

10. Do Not Abuse Alcohol

I am not sure how drinking became so popular amongst people wanting to reduce body fat. Let me break it to you, drinking is probably one of the worse things you can do, it will set you back for weeks depending how much you consume. I have dozens of patients paying the price now for drinking done years ago. As certain fat deposit sites were developed directly from alcohol side affects and take three times as long to burn off. One of those nice sugar laden tropical drinks is the obesity market’s best friend. No better way to pack on the pounds.

In addition to what has been obvious to me from a metabolic standpoint. I link drinking binges to junk food binges. A fat storing environment is cultivated when drinking, and I have found clients make bad food choices when they are drunk for lack of a better term.

Do not expect to be mentally sharper or perform well during workouts if you have consumed alcohol in recent days. No better way to zap the nervous system and lower testosterone levels.

11. Drink .6 x your body weight in pounds to determine the number of ounces you need per day.

Cold water forces the body to expend energy to heat it up to body temp. I consider water to be an essential nutrient. You must drink water with and between meals to optimize health especially during times of increases physical activity and heat. Do not wait until you are thirsty, be pro active. Even a 2 % decrease in bodily water content can trigger many health problems. This is perhaps the easiest thing people can do to improve their well being.

In addition to all of the health benefits, water will keep muscles full and prepared for action. Lastly when I say water I mean water, not diet pop or other drinks. I hate to break it to you, but diet soda is not so great. One or so a day is ok, but more than that can get in the way of your goals. Coffee is fine, but use regular milk or real cream instead of sugar and the like. Remember that coffee will dehydrate you to a degree so you must drink ample water to replace what is lost.

12. Never use breakfast as a cheat meal

I do advocate periodic cheat meals, but never for the first meal of the day. Research proves that breakfast is the most important meal of the day when it comes to setting the pace for blood sugar levels. I want my clients to satisfy cravings, but at the same time I want to minimize the damage and prevent body fat accumulation. Take Alpha Omega before and after any cheat meal and you will keep blood sugar levels under control which will minimize body fat accumulation. It is not a fat blocker as that concept is a scam, but the concept is somewhat similar.

13. Gain some muscle for a change

It seems like 75% of the people come into to my office, and 90% of women and want to lower body fat %, cannot diet effectively forever and at times the best long term solution for reviving metabolism is to put on some good old fashion muscle! Remember that a long term diet especially with low caloric intake will actually teach the body to store fat to preserve survival. If you have been dieting for an extended period of time with poor results, a sluggish metabolism may be to blame! No ladies you are not going to pack on 20 lbs of muscle overnight, that is not going to happen without the right genetics and efforts to do specifically that, however some gains in muscle, say even 5 lbs can help you burn many more calories 24×7 while improving your hormonal landscape as well. Remember more muscle also helps with long term bone health and every day function.

14. Change your diet at least every 3 months

Do you follow the same training program forever? Well if you do it is a mistake, the body adapts very quickly too many stimuli including those created through your nutrition plan. The priorities of your nutrition plan should change often and so should your macronutrient %s. This will also help to dictate the change of some food sources which is highly beneficial, this gets into some more complicated topics, but check with Scott@infinityfitness.com for more details.

The goal is to break the cycle of the body using just protein or even carbs for fuel; we want the body to be over loaded with dietary fat for a period of time so the system can efficiently use fat as fuel. When you will return to a lower dietary fat intake, yet the body will still know how to utilize the stored fat on your backside as fuel instead of your hard earned muscle.

15. Amino Load between meals

Amino Loading with 100 % MR and Muscle Synthesis provide the specific fuel the body seeks for optimal mental and physical function between meals. Why does Amino loading fool the body into burning body fat? The specific ingredients, ratios and proprietary technology found with 100% MR and Muscle Synthesis provides high impact nutrition with only a few calories signaling the body to believe massive amounts of food have been consumed. Metabolism is revamped through the roof to handle the incoming nutrients, but there is no food to digest, leaving stored body fat as the only source available to burn.

16. Lower your Stress Levels

I know easier said than done, but it is a key factor of the fat loss equation. Stress will ruin your insulin sensitivity causing the body to over secrete the fat storage hormone insulin. Furthermore high cortisol levels elevated due to stress also activate fat storage receptors, for men in the mid section and women have a harder time with the hips/buttocks area. We are well equipped to deal with short term stress such as being chased by a wild animal, but the long term stressors from over due bills, relationship issues, sick relatives etc are what really take a toll. Signs that you are overstressed include excessive body fat levels, consistent fatigue, irritability and lack of motivation. Overtraining syndrome has similar symptoms as high stress levels are one of the key factors involved with reducing your capacity to recover from training.

Those who are highly stressed should consider Fat Reduce, Alpha Omega, 100% MR and Muscle Synthesis to combat some of the negative effects created by this problem.

17. Get Your Rest

A lack of sleep makes your hormones turn in the wrong direction. Countless studies show that a few nights of poor sleep can negatively alter your insulin sensitivity. In our experience those with inadequate sleep consume more sugar for a variety of reasons. A good nights rest is a key to successful days fueling optimal physical and mental energy to accomplish the tasks at hand. Optimizing your natural anabolic hormone levels is an important part of the recovery process as it relates to weight training especially. Lack of sleep is a common cause of overtraining. While some people have trouble going to sleep many more experience difficulty staying in a deep level of sleep. Waking up feeling tired is a sign that the quality of sleep is poor. High stress levels are a common reason behind some sleep difficulties; try the Fat Reduce PM which was engineered to lower stress levels before sleep.

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The Myth of the Fat-burning Zone

“If you want to lose a few pounds you need to do long, slow, steady-state aerobic exercise in the fat burning zone.”

Heard this advice before? It’s one of the biggest misconceptions in the exercise and weight-loss world. If long, slow, steady-state aerobics was the key to fat loss every person who crosses the finish line of a marathon or Ironman would have very low body fat. This just isn’t the case. Numerous people who train for an endurance event gain weight.

Endurance exercise solely for fat loss does not make sense. Your goal as an endurance athlete is to become efficient and better at running, biking or swimming. A different plan of attack needs to be used to burn fat–a more effective plan.

Reasons Steady-state Aerobic Training is Supposed to Burn Fat

1) It burns calories. Hard-working muscles demand extra oxygen to help them continue working. However, lots of activities also burn calories by requiring work from the muscles—weight training, sprinting, sleeping—so no extra points for aerobic training.

2) The fat-burning zone. Yes, it exists, but it has been misinterpreted. The fat-burning zone is a concept that the body burns a greater amount of fat at lower-intensity aerobic exercise than it does at higher intensities. Actually, the body burns a greater percentage of fat at lower intensities than at higher intensities. At lower intensities the body may burn 50 percent of the calories from fat, while at higher intensities it may only burn 35 percent. But at higher intensities you burn way more total calories—and more fat calories overall—than you do at lower intensities.

3) Aerobic training makes your body an efficient fat-burning machine. True, but this isn’t a desirable response. Yes, aerobic training does demand work from the muscles, but not as much as other activities, and it doesn’t require the muscle tissue to last, either. Because the only tissue that burns fat in the body is muscle, aerobics are ineffective at building and maintaining your body’s fat-burning tools.

4) Aerobic training raises your metabolism. This isn’t true. Metabolism is largely a function of how much muscle you carry. Because aerobics do nothing to even maintain muscle, never mind build it, they do not contribute to raising your metabolism while at rest.

The Endurance Athlete’s Adaptation Conundrum

The body adapts to certain circumstances by responding in the reverse manner. Not drinking enough water? Your body tries to retain it. What actually occurs in weight training is a breakdown of muscle tissue, leading the body to adapt by building muscle. When you burn calories doing aerobic training, your body adapts by slowing your metabolism and allowing your body to store more fat. As an endurance athlete, your goal is to become very efficient at aerobic exercise. As it becomes easier for you to perform, you’ll burn fewer calories and lose less weight.

Those who first get into triathlon from, say, a running background often find swimming and biking difficult. They will probably lose some weight initially because their body isn’t used to these activities and is burning greater calories than normal as it exerts more effort. After racing and training for a few years, however, running, biking and swimming will burn much fewer calories then it used to. More calories are burned doing activities the body is not used to.

The work required to run five miles will become less and less as you get fitter. In order to improve, you either go further (do more work for the same amount of calories) or you run those five miles faster. In weight training, as you get better, you add more weight or more reps and there is literally no finish line.

There is an end point, however, with aerobic training. You will eventually reach an intensity that will be the limit of your aerobic zone. Working any harder will send your body into the anaerobic zone, and then you’re no longer doing aerobics.

Metabolism

Your metabolism—or your metabolic rate—is what determines how many calories you burn each day. It is controlled by your thyroid and is largely a factor of muscle mass. Every pound of muscle you put on requires approximately 50 calories per day to maintain. This doesn’t take into account the calories burned developing that muscle, or the calories burned while maintaining that muscle. These 50 calories are the amount needed by that muscle to just sit there.

This equates to 18,250 calories per year, or the equivalent of a little over five pounds of fat. Gaining and maintaining even five pounds of muscle in your training program will assist in burning off over 26 pounds of fat over the course of a year.

Consequently, an athletic physique is not just the result of how many calories burned during exercise, but how many calories the body is forced to burn all the time. Raising your metabolism is the real key to long-term fat loss and body change.

Caloric Expenditure

Fat loss is all about caloric expenditure. You must burn off more calories than you consume in order to lose body fat. Even among the proliferation of diets—low carb, low fat, high protein—this simple rule remains.

The key to achieving this is not aerobic training, which will burn calories only while you are doing it. It is anaerobic training, which burns calories while you are working out and increases the calories burned for hours afterwards. In the case of weight training, building muscle burns calories as long as that muscle is retained—even during sleep.

During anaerobic exercise, the body burns a lot of calories. However, the metabolism still remains elevated following a workout. At one time, this was referred to as oxygen debt, but is now known as excess post-exercise oxygen consumption (EPOC). Recovery of the metabolic rate back to pre-exercise levels can require several minutes for light exercise (aerobic training), several hours for very heavy exercise (anaerobic cardio training), and even up to 12 hours or longer for prolonged, exhaustive exercise (interval training or circuit weight training).

The EPOC can add up to a substantial energy expenditure when totaled over the entire period of recovery. If oxygen consumption following exercise remains elevated by an average of only 50 milliliters per minute, and the metabolism remains elevated for five hours, this would amount to an additional expenditure of 75 kilocalories over that time period.

This major source of energy expenditure—which occurs during recovery but is the direct result of exercise—is frequently ignored in most calculations of the energy cost of various activities. Doing the math, if the individual in this example exercised five days a week, he or she would lose the equivalent of approximately 0.1 pounds of fat in one week just from the additional caloric expenditure during the recovery period alone.

Is the effect accumulative? If you trained the next day while your metabolism is still elevated will we have an even higher return? Science has yet to give an answer. However, I have seen amazing results with my clients using this exact protocol.

Interval Training

So, is there a better way of performing cardio workouts to prevent these adaptations and rapidly improve fat loss results? Yes. This is done through interval training.

Interval training refers to a series of intense activity separated by short rest periods. Utilizing interval training will eventually enable you to exercise at a higher overall intensity without getting as tired. This occurs because you alternate periods of high intensity exercise with periods of lower intensity, allowing you to do more work in the same time period than you could before.

The benefits of interval training lie in the fact that as you improve, the work intervals can be made increasingly harder, recovery intervals can be shortened or training can be performed at a higher speed. Like weight training, there is no limit to improvement.

Putting it All Together

In conclusion, endurance athletes to shed a few pounds should substitute the long, slow, steady-state training that is making them more efficient at storing fat with some high-intensity intervals. I recommend starting with five sets of one minute at increased intensity followed by two minutes recovery. During the one-minute interval, push your limit. In your recovery, take it down to a level where you can carry on a conversation. This workout takes less than 20 minutes and will have your metabolism stoked for burning fat during the rest of the day.

Also include weight training in your schedule to build muscle and keep your metabolism up. Perform a full-body workout twice a week. This should take less than an hour to do and will get your metabolism cranking.

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Vegans Myth

If there’s one macronutrient you can’t overdo, it’s protein. And if there’s one type of protein you can’t go wrong with, it’s meat. Because despite what your vegan hipster coworker keeps telling you, animal protein is the best food for building and maintaining muscle, and it’s required for a long and healthy life. But what about all those studies vegans like to quote showing that meat is “bad?” Let’s take a closer look.
1 – Meat Causes Inflammation Because of Neu5Gc!

Ever heard of Neu5Gc? It’s a sugar molecule found in red meat, and humans no longer produce it like they did 3 million years ago. Some plant-based MDs have begun to cite it as a potential problem causing inflammation and cancer. Since humans have circulating Neu5Gc antibodies for it, their claim is that the Neu5Gc we consume from muscle meat ends up in our tissues, signaling an attack from those antibodies in our blood and leading to chronic inflammation.

Possible? Maybe. Plausible? No. If this were the case, we would’ve seen chronic inflammation being an issue prior to the agricultural revolution (“Paleo” times) – which we didn’t. And we’d be seeing inflammation increase when more meat is consumed – which we don’t. In both cases, we actually see the opposite.

Do a little PubMed search and you’ll find considerable evidence that replacing carbohydrates with red meat reduces inflammation. In fact, those eating a red-meat dominant diet have similar inflammatory markers as those eating a fish-dominant diet, the ultimate anti-inflammatory food.
2 – Meat Causes Inflammation Because of Arachidonic Acid!

The other supposed source of inflammation from animal products is arachidonic acid (AA). This is actually funny because AA is a long-chain omega-6 fat that’s found in the polyunsaturated portion of meat, the one fat meat is prized for being LOW in.

More importantly, any AA contributed by meat is delivered in a nicely balanced package with the long-chain omega-3’s – EPA and DHA. That means the tissue concentrations are not lopsided towards the inflammatory effects of AA like they are after consuming heavy doses of straight-up polyunsaturated omega-6, which is typical of the meat-avoider who relies on vegetable oils and non-animal protein sources (nuts, seeds, and legumes).

The amount of AA we get from meat provides just enough to benefit cell membranes and support the inflammatory response without occupying omega-3 space and creating a pro-inflammatory environment. And realistically, high levels of both AA and omega-3 promote the lowest levels of inflammation and the highest level of health.

This is similar to our hunter-gatherer ancestors that consumed far more AA than us and experienced none of the inflammatory conditions we see today. It’s also similar to the AA found in breast milk that’s designed to help us grow and repair when we need it most, not leave us chronically inflamed.
3 – Meat Eating Leads to Heart Disease!

The third piece of PETA propaganda directs us to a study in the journal Nature. That study suggests that the metabolism of the amino acid L-carnitine to TMAO accelerates artery clogging. This adds to a previous study posted two years prior in the same journal showing that high levels of TMAO equated to an increased risk of heart disease.

Fortunately, it’s not as straightforward as it sounds. There’s no need to drop the steak. The initial experiment was an observational study on just six people (five meat-eaters, one vegetarian) and the second study used an isolated carnitine supplement on mice.

Realistically, TMAO is more elevated by seafood than meat, and as a study in the journal Food Chemical Toxicology lays out, gut health is a major contributor to TMAO levels. Meaning, even if TMAO increased heart disease in humans (which there’s no proof of), it seems very likely that elevated TMAO in red meat eaters has more to do with the health of the eater and food-quality bias we commonly see with epidemiological evidence.

If excess TMAO is the result of disrupted gut health (which seems highly likely), then fast-food eating, couch surfing, beer drinking unhealthy omnivores would be the perfect candidates.
4 – Meat Will Give You Cancer Because of HAS, PAHs, and AGEs!

Most observational research trying to link meat to cancer is laughable, not only because it’s nowhere close to showing that one causes the other (correlation does not equal causation), but because it’s based on an extreme level of bias. This shoddy research uses food frequency questionnaires to gather data, does not adjust for the healthy user bias, and lumps pizza toppings and hot dogs into the same category as grass-fed beef.

Plus, for every study showing that meat causes cancer and heart disease, there are just as many showing no association or showing the opposite – i.e. avoiding meat causes cancer and heart disease.

That said, the meat and cancer research you may want to pay attention to are the studies looking at how meat is cooked. Heterocyclic Amines (HAs) and Polycyclic Aromatic Hydrocarbons (PAHs) are two compounds formed when meat is charred. They’ve been shown to promote cancer growth in several animal studies.

It’s definitely nothing to get all bent out of shape about since there appears to be more PAH in vegetables than cooked meat. But let this be a wake-up call to use lower heats and pay attention when you’re barbequing: don’t eat overly charred meat. Additionally, you may want to consider marinating your meat a few hours prior to cooking using acidic ingredients like vinegar. Some evidence suggests that this practice can lower the formation of these toxic compounds almost entirely. (More tips HERE.)

Vegans may also claim that AGEs (advanced glycation end products) are a problem when cooking meat, but research has shown that vegetarians end up with higher levels in their blood. Why? It’s largely because internal formation of AGEs (via a crappy diet) are more of a concern than ingestion and absorption. It’s also because meat is packed with natural AGEs-inhibitors like the amino acid carnosine.
5 – Meat Will Give You Cancer Because of IGF-1!

Ever since the infamous China Study – which later became a book and manifesto for vegans – there’s been speculation surrounding the growth factors in animal protein and its affect on cancer progression.

Dr. T Colin Campbell and his study subjects (which were mice) got the ball rolling back in the 1980s and scientists have been keeping a critical eye on IGF-1 ever since. You’ve probably seen headlines like, “Meat and Dairy May Be As Detrimental To Your Health As Smoking!” But the best study produced to-date was based on a mouse diet that looked like this:

Corn starch (397 grams)
Casein (200 grams)
Maltodextrin (132 grams)
Sucrose (100 grams)
Soybean oil (70 grams)
Cellulose (50 grams)

The main issues? Casein has nothing to do with meat, it’s nearly impossible to eat that much cheese (even if you’re a mouse), and cancer-preventing whey is usually a packaged deal with casein.

The first problem is this unrealistic isolation of single compounds with no big-picture mindset. If we looked at what IGF-1 does for long-term health – bone building, muscle maintaining, hormone raising, and fat burning – it’s clear that elevating it should be a priority, right alongside the other sarcopenia-preventing, obesity-avoiding hormones like testosterone. The real story is that body composition has a far greater association with cancer:
Chart 1
Chart 2

Even if we put our research caps on and analyze the evidence pinning IGF-1 to increased cancer growth, we see the same observational correlations they’ve been feeding us for years. These are arguments which can easily be addressed with an observation of our own – why have cancer rates skyrocketed as we’ve eaten considerably less dairy?

Interestingly, recent evidence suggests that all of this calorie and protein-restricting for longevity may have more to do with amino acid balance. Mice that restricted the amino acid methionine – found in meat, dairy, and eggs – saw the same beneficial reductions in oxidative stress and mortality with no reduction in calories. More importantly, mice supplementing the amino acid glycine (found in bones, connective tissue, and odd bits) experienced the same improvements.

So even if the mouse research is transferrable to humans (questionable), any potential cancer-preventing benefit from reducing protein intake has more to do with eating the whole animal than it does with eating fewer animals. For those that have trouble eating anything other than boneless, skinless, tasteless chicken breasts, a little bit of glycine could go a long way!
6 – Meat Will Destroy the Environment Because of Cow Farts!

When in doubt, play the environment card, right hippies? This is exactly what Team Tofu does, claiming that cows produce 18% of all greenhouse gases and making statements like “meat production creates more greenhouse gases than all of the transportation in the world.”

Realistically, grazing animals do more pollution REDUCTION than creation. Unlike trains, automobiles, and the private jets environmental elitists fly when they give their speeches on saving the planet, cows contribute to the grasslands ability to absorb carbon. This actually helps prevent the release of nitrous oxide. Nitrous oxide is something scientists believe to be far more damaging to the environment than carbon emissions.

Plus, any of the unbiased evidence on total methane contribution from cattle appears to suggest that this 18% value is more like 3%. And that’s if we’re talking conventionally raised cattle and ignore everything grazing animals can give back to the environment, like their ability to enrich the soil instead of destroying it like mono-crops, and nourish the population while surviving on rainfall and grass instead of irrigation and machinery.

In other words, pollution is increasing, water is decreasing, and soil is eroding because of crops, NOT cattle. If you cared that much about the environment, you’d stop buying wheat, corn, and soy, and start supporting local farms with grazing animals.

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11 Fat-Loss Mistake

1. Supersizing Your Wine

I think the same company that makes those huge 7-11 Slurpee cups is now making wine glasses. A glass of wine is meant to be 5 ounces, not the 14 ounces you more commonly see being served in many after-work drinking establishments.

Look, if it takes two hands and some serious deltoid development to lift it, it’s not a wine glass, it’s a flagon, and you’re toasting your dead Viking ancestors in Valhalla. A traditional 5-ounce glass of wine is about 120 calories, give or take. The more commonly seen 12 or 14-ounce glasses contain 288 or 336 calories, respectively, and since wine also has the nasty trait of stimulating the appetite, you end up eating more.

Add that up night after night and you’ll eventually build a flabby wine body. Sure, you’ll live forever from all that resveratrol you’ve ingested, but you’ll spend most of those eternal years wondering why you’re so tubby when the answer is warming its way down your throat with a buttery bouquet and just a hint of oak.
2. Picking Unrealistic Role Models

When you weigh 250 pounds, it’s probably not realistic to pick a Victoria’s Secret butt model or Jennifer Anniston or any of their preternaturally svelte sisters as your role model.

If we’ve learned anything from the recent “Biggest Loser” debacle, it’s that drastic change might be possible with Herculean effort, but it’s usually temporary. The body fights to go back to what it was.

Still, that doesn’t mean you can’t become the healthiest, most functional, best version of yourself. And a healthy and functional body is beautiful, maybe not in the narrow, pinhole scope of Western society, but screw them and the anorexic horse they rode in on.

A body, no matter what its genetics, if it’s healthy and moves well, has fulfilled its obligation to nature and itself, and that is surely beautiful. So pick a realistic role model or a realistic weight goal and work steadily towards it. Sure, there will be literal ups and downs, but steadfast resolve will win out in the end.
3. Eating Diet Foods

Technology has created all kinds of diet foods that are largely devoid of sugar, calories, certain nutrients, and of course, taste. Characteristically, these foods almost always seem to be fortified with riboflavin, which is probably because food manufacturers think riboflavin is a fun word to say.

Here’s the problem: Since these foods are invariably missing something, they leave you unsatisfied and craving more food. They may be able to fake out your taste buds, but they can’t fake out your body.

The preferable course of action is to focus on real foods, i.e., stuff that doesn’t come in a box, potato chip style plastic packaging, a vat, or something in a tube that looks like something the gynecologist gives you when you leave the office (you heard me, Go-Gurt people).

It’s true that many of these foods contain added nutrients, but for all our recently acquired knowledge of calories, vitamins, phytochemicals, anti-oxidants, and the rest, we’re not that much better off because we’re really not much healthier. Empirically, the societies that hold all the health and longevity records are the ones that rely on real food. These people are largely free of cancer, heart disease, diabetes, and can’t-see-my-feet-itis. Learn from them.
4. An Overreliance on Ab Exercises

For some reason, abs have become the most important and most visually appealing metric of fitness, but here’s a secret: Everybody has abs. It’s just the amount of fat covering them that differentiates us.

Regardless, multitudes of women spend most of their workouts working them. Yes, these women will burn a modicum of calories, but it’s more likely all that ab work will just make their cores grow thicker, ever so slowly, to tree-like proportions. (More info HERE.)

It’s true you can make the abs more pronounced by working them in an intelligent manner, but infinite crunches and twists and planks aren’t going to make them “come out.” Abs aren’t like so many mice that you can lure out of their holes with bits of cheese. Instead, cut down on all that ab work. Do some cardio. Do weight workouts that burn fat and build muscle. And most importantly, watch your diet.
5. Banking Calories

Next to kiting checks, banking calories is the most ill-advised banking practice of all. In theory, it makes sense. You found somebody on Tinder and you’re meeting for dinner later on. In order to enjoy a guilt-free dinner, you decide not eat during the day so you can “bank” all those calories.

The trouble is, you’re human. By the time you meet up, your blood sugar is scraping bottom and you’re starving. You end up eating far more than you wanted – perhaps a day’s worth or calories – and by the time you’re ready to hook up, you’re so bloated you have to ask your date for some bolt cutters so you can lie down, lop the zipper off your jeans, and bellow like a female Beluga whale trapped in a fishing net as you struggle to break free of your pants, which, to some men, can be kind of a turn-off.

Physiologically, this huge amount of food has created a tsunami of insulin, which ends up ferrying a lot of those calories to storage, i.e. fat. If you know you’re going to have a rich meal on a given night, eat smaller, healthier meals during the day and avoid the fat gain caused by calorie banking.
6. Rewarding Yourself After Exercise

I don’t know what it says about society when most of us think that we need to be rewarded for even the smallest sacrifice of time or effort, even when that sacrifice was supposedly for our own well being. Case in point, the multitudes of women clad in Lululemon that cluster around bakeries and cafes after working out, all shoving bits of scones, muffins, and cinnamon rolls into their smug little faces.

It’s hard to estimate the exact number of calories burned from common activities, but we can at least get into the ballpark. Let’s say you’re a 155-pound female. An hour of brisk walking would burn around 270 calories, whereas doing an hour of aerobics would burn about 450 calories. Maybe you’re a decent runner and you can average 9-minute miles for an hour. That would use about 700 to 800 calories.

Great. Now consider that a Starbucks blueberry scone has 460 calories and a venti frappuccino has 340 calories. Regardless of whether you just walked, did aerobics, or ran, you’re back in a caloric surplus and your fat cells are snickering and making snide comments behind your back.

This has got to be one of the reasons so many women who work out complain about not being able to make any progress. There’s one activity that’s somewhat of an exception to this rule and that’s weightlifting.
Woman Lifting Weights

Lifting weights for an hour burns approximately 400 to 500 calories, but what’s more important is that it makes your muscles particularly sensitivity to insulin, so if you want to build muscle or curves, “reward” yourself after a workout by drinking (or eating) a protein/carbohydrate meal within an hour after your workout. The nutrients will preferentially be ferried off to building muscle instead of fat storage.
7. Eating Mindlessly

It seems the majority of food in the U.S. is eaten while watching videos or television, reading magazines, browsing the internet, or texting. Why, most people could polish off a whole bag of cookies or potato chips while being distracted by Facebook and not even know what they ate. You could put a disembodied foot in their bag of Doritos and as long as it had some salt and nacho cheese on it, they wouldn’t notice.

This inattentiveness invariably leads to fatness. Eating is not something that should be multitasked. At the risk of sounding all new-agey and like someone who wears a crystal amulet around his neck, people should practice “mindful” eating instead of mindless eating.

Devote your attention to the meal in front of you. Pay attention to it. Look at it. Note the color and smell. Be aware of how it feels in your mouth. Take note of the taste. Chew slowly. Be fully engaged in the act. The end result of this practice, beyond enjoying the food all that much more, is that you eat less because you’re cognizant of exactly how much food is going into your belly.
8. Not Yolking

Yes, egg yolks contain lots of cholesterol and fat, but those aren’t reasons to avoid them. Cholesterol in your diet is largely irrelevant, as many doctors are starting to reluctantly admit. If you don’t eat cholesterol, your liver has to make it for you, and if you eat some, your liver can kick back, light a stogie, and rest its legs on the pancreas because it doesn’t have to do the work.

True, roughly 61% of the yolk is fat. Some of its monounsaturated, some of it’s polyunsaturated, some of it’s omega-3 fatty acids, and yes, some of it’s the saturated stuff (but only a paltry 1.6 grams or so), but who cares? The rest of the yolk and all of the white is pretty much all protein, except for two lousy grams of carbohydrate, and the whole damn thing only contains about 75 calories.

Keep them at the ready in your fridge as snacks. Here’s a full-proof way to hard-boil them:

Put eggs in a pot and cover them with plenty of water. Turn the burner on medium-high. When the water reaches a hard boil, turn the burner completely off. Leave the eggs in the hot water for 17 minutes. Remove eggs from water and let cool.
9. Being Native American, African American, Mexican, South Indian, or South Asian

Obviously, being one of the aforementioned ethnicities isn’t a “mistake,” but they all share one thing in common – being more insulin resistant than people of white European descent. In general, that means they don’t handle carbs well. However, given that the whole world is a melting pot, the gene or genes that code for insulin resistance are present in millions and millions of people throughout the world, regardless of ethnicity.

Insulin resistance, genes or not, can also be self-imposed through a rotten diet and a lifetime of sloth. Regardless of where you “got it,” insulin resistance (which manifests itself through high blood sugar) makes it far easier to be overweight and/or develop Type II diabetes. As such, it would behoove everyone to do what they can to become more sensitive to the effects of insulin.

Here are five things you can do to fight insulin resistance or make you less insulin resistant:

Whenever you sit down to eat a meal, make sure you first eat the protein, vegetables, and fat before you so much as take the first nibble of carbohydrate.
Use vinegar as your salad dressing to increase insulin sensitivity, or take two tablespoons of apple cider vinegar before your biggest meal of the day.
Take a couple of teaspoons of psyllium (most commonly available as Metamucil) every day.
Take fish oil. To make it even more potent, combine it with exercise as the two have a synergistic effect in lowering blood sugar that’s greater than the effects of either one by itself.
Take the nutrient cyanidin 3-glucoside, found in Indigo-3G®. It helps your body handle carbs.

10. OD’ing on Olive Oil

Those of us in the nutrition business have done society a slight disservice in pushing olive oil. Sure it’s heart healthy and contains vitamin E and flavonoids and all that good stuff, but we forgot to tell people that it shouldn’t be used indiscriminately when cooking.

As healthful as it is, and despite the fact that low-fat diets are pretty much bogus, olive oil is pure fat and as such contains 120 calories per tablespoon. Ironically, you’d be on safer ground, at least calorically, if you cooked your food in caramel sauce.

Use it, but just measure it out rather than upending the bottle and letting it gush out like you’re pouring a bottle of Jack Daniel’s over a casket at a biker’s funeral while belting out “Free Bird.” Otherwise, you’re likely to add 300-400 calories to your food before you’ve even started cooking it.
11. Giving the Reins to PMS

For most women, PMS is associated with cravings for carbohydrates, fat, and salt, which is the holy trinity of weight problems and what the majority of snack food companies bank on. And, of course, with the fulfillment of these cravings comes bloating and water retention, sometimes ranging from 5 to 10 pounds.

Blame it on all that progesterone. It causes the cells in your body to act like residential houses in Las Vegas in that each of them retains a tiny pool of water in their backyards. This water weight usually disappears after your period, but any weight that hangs around is because of giving in to all those PMS cravings for carbs, fat, and salt.

Instead, feed yourself protein. It’s filling, your body has to work hard to metabolize it, and it levels out blood sugar. In fact, base each of your PMS and during-period meals on protein and combine it with vegetables, many of which act like diuretics to reduce bloat. Your snacks should be protein based, too.

Besides helping with PMS, protein in general should be a mainstay in your month-long diet. It’s the overall best nutrient for changing your body composition for the better.

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