Posts Tagged ‘weight loss’

-Excerpt from an article I read, thought I’d share…link below*

Picture a morbidly obese mouse, you know, the ones companies use to show as the “before” picture when marketing certain products.  Anyhow, let’s call him Jumbo. Jumbo is unique – he’s an ob/ob mouse. This is a mouse that becomes a type II diabetic, can’t stop eating, and packs away body fat like crazy. No matter how much you feed him, he won’t stop.
Poor Jumbo has a mutation in the gene coding for leptin – he’s totally missing it! His fat cells can’t properly communicate with his hypothalamus because he has no leptin. If you inject Jumbo with leptin, he’ll stop eating and lose weight, but the solution isn’t so simple for us non-mutants.  Most obese people don’t have missing or mutated leptin genes – they can make plenty of it. The problem is that in spite of leptin still finding and binding its receptors all over the body, no downstream message is sent. The system that senses leptin is broken.
This is called leptin resistance, a condition in which the brain can’t determine when body fat is at an okay level. The fat cells are sending leptin out to the hypothalamus to signal that fat stores are full. Leptin binds the receptors, but no downstream messages are sent. It’s like knocking on the door when nobody is home. In spite of all the extra body fat mass, the brain perceives starvation and orders fat storage. The kicker is that you’re also very hungry, and continue to eat more and more.
If you know anyone who just can’t stop eating like Jumbo, as tempting as it may be to instantly judge them, it’s likely not entirely their fault. Many obese people have metabolic systems that are simply broken. You can’t outrun Mother Nature, and if the leptin signaling is messed up, you can only control yourself so much.

 

For full article by John Meadows CSCS check out:  <http://www.t-nation.com/free_online_article/most_recent/control_leptin_and_control_your_leanness&cr=&gt;

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The Forbidden (timing of) Fruit!.

    Okay…so without being hyper-redundant I’d like to edify the truth about fruit.  As I insinuated (w/ the redundancy remark), I’ve written about fruit in the past, yet it’s always one of the first inquisitions people make when the word “diet” is mentioned.  Before I begin, I’d like to clarify upfront…I am NOT against fruit!!!  I’m only against the discordant effects to overall health when an individual’s consumption of fruit is incorrect.  How’s it possible to consume fruit incorrectly??  Glad you asked….
    Fruits are what I personally refer to as “performance carbohydrates” which I differentiate from “cosmetic carbohydrate” in a previous article (performance nutrition vs. cosmetic nutrition).  If after reading this article you learn nothing else, remember this…Fruit MUST be consumed on an EMPTY stomach (at least 2-3hrs after previous meal or before meal 1), otherwise the nutrient value is not only greatly diminished, the fruit becomes rancid and ultimately toxic to the body.  Fruit requires immediate gastric emptying, this is obviously a problem if there is already food in the gut blocking the fruits path directly into the small intestines.  The fragility of fruit, coupled with the highly acidic environment of the stomach are the two glaring factors from a physiological standpoint that illustrate why fruit MUST exit the stomach and enter the intestines (where nutrient uptake occurs anyway) upon consumption.  When considering the notion of fruit becoming rancid in the gut, you can draw a parallel by imagining (better yet do this as an experiment) what happens if you set a glass of orange juice in the sun for the day.  
    Another aspect in the misunderstanding of fruit worth mentioning is that skeletal muscle tissues lack an enzyme to convert fructose (the type of sugar that accounts for approx. 40+ percent of carbohydrates in fruit) into “storable” glycogen, fruit can only be “stored” in the Liver (Hepatic), which unless you’ve been in a carbohydrate depleted state for days or even wks, it’s (the liver) fully loaded, aka NO VACANCY at the inn.  The ideal times to consume fruit in order to maximize all the great vitamins and nutrients they do contain, are upon wake about 30 minutes prior to meal 1, intra-workout or game w/ whey protein, or immediately following the workout or game, also w/ whey protein.  Not to say there aren’t other times of day that fruit may be consumed without problems, I simply find the information more applicable when it’s narrowed down to the most IDEAL times to OPTIMIZE the value fruits provide to the body!….Hopefully this sheds some light on the myths and misunderstandings surrounding one of natures oldest delicacies….Fruit!!  

Human Energy Systems & Metabolism.

You’re Being Lied To…By The Scale!.

    One of my early mentors in bodybuilding used a phrase to explain ones relationship w/ the scale.  “The scale doesn’t lie, but it sure don’t tell the truth!”  How is that possible!??  Allow me to start by tackling the age old question- “What’s the difference between losing weight and losing fat?”  The common belief is that if you simply reduce your caloric intake you will lose weight and change your body composition.  This approach becomes flawed very quickly!

“Action is the fundamental key to all success.” -Pablo Picasso

    When the body experiences a continual decrease in caloric intake, it will lose both fat and muscle.  As a result, the numbers on the scale will drop twice as quickly.  However, muscle comprises a machinery necessary to burn fat.  If you lose this fat burning machinery, your body will not be able to maintain the weight loss (less muscle = fewer calories burned).
When attempting to lose “weight” the primary goal is the retention or increase of the present lean muscle tissue, which will enable you to burn more fat and eat more food.  Typically, when designing a weight loss program often times people initially state that they won’t be able to consume the amount of food recommended.  However, it generally does not take long for most clients to become accustomed to, and enjoy the quantity of food.  Additionally, the elevation in caloric intake becomes necessary in order to increase lean muscle mass.  As previously stated…by increasing your lean muscle tissue this will increase ones ability to burn fat!

“Believe in yourself!  Have faith in your abilities!  Without a humble but reasonable confidence in your own powers you cannot be successful or happy.” -Norman Vincent Peale

Bottom Line…
Accomplishing muscle hypertrophy and/or body fat reduction requires continual manipulation of food consumed (potential energy measured in calories) and food used (work measured in calories).  When these two factors are equal (energy balance), there is no change in body mass.  This is also the state the body constantly strives to maintain.  In other words, every time the human body experiences an energy imbalance (mandatory for body mass change) it’s job is to bring the energy back into balance.  The body accomplishes this by adapting to the exercise and/or energy input (diet) and ultimately reaches a plateau.  At this point, an adjustment must be made in the energy output (exercise) and/or energy input (diet), if progress is desired.  The bodies obligatory response to energy imbalance creates the need for continual manipulation of food and work in order to achieve continuous progress.
The key to favorably altering body composition is to direct the body to use it’s stored fat to supply the extra calories needed to sustain or build muscle, therefore, simultaneously reducing the fat stores.  This is building or sustaining muscle at the expense of body fat.  This is the art and science (the fun stuff) of favorably altering body composition until you reach your goal.

People Don’t Plan to Fail… They Fail to Plan!.

TRAINING- CARDIO, WHEN AND WHY?

THERE ARE TWO TIMES OF DAY WHEN THE BODY’S ABILITY TO UTILIZE BODY FAT AS A SOURCE OF ENERGY (AKA LIPOLYSIS) IS AT IT’S PEAK. THE FIRST BEING IN THE MORNING RIGHT OUT OF BED ON AN EMPTY STOMACH AFTER HAVING FASTED FOR SEVERAL HOURS WHILE SLEEPING (HOPEFULLY). HOWEVER, I DO HIGHLY RECOMMEND DRINKING A LITER OF WATER, AND IDEALLY, ADDING SOME BRANCHED CHAIN AMINO ACIDS TO ENSURE MUSCLE CATABOLISM IS HELD TO A MINIMUM (CURRENTLY STUDIES ARE SHOWING THAT FASTED CARDIO IS NOT THE END ALL BE ALL TO FAT LOSS, AND THAT ACTUALLY ADDING BCAA’S CAN INCREASE THE LIPOLYTIC EFFECTS INDUCED BY AEROBIC EXERCISE). THE KEY HERE IS TO MAINTAIN A HEART RATE OF NO HIGHER THAN 130 BEATS PER MINUTE (FOR MOST, GENERALLY SPEAKING) TO REMAIN IN AN AEROBIC ZONE. REMEMBER, FAT IS AN INEFFICIENT SOURCE OF ENERGY, THEREFORE IT’S PREFERRED DURING LOW INTENSITY EFFORTS WHERE THERE IS NO NEED TO BE EFFICIENT.
THE OTHER TIME WHEN CARDIO IS MOST EFFECTIVE TO BURN FAT IS FOLLOWING RESISTANCE TRAINING. DURING TRAINING ONE PERFORMS REPS BY REPEATED MUSCULAR CONTRACTIONS WHERE GLYCOGEN IS THE PRIMARY SOURCE OF ENERGY. CONTRARY TO POPULAR BELIEF, YOU WON’T ACTUALLY DEPLETE GLYCOGEN LEVELS THAT MUCH UNLESS YOU HAVE BEEN UNDERGOING DAYS ON A CARB DEPLETION. HOWEVER, BLOOD GLUCoSE LEVELS WILL BE LOWERED, HENCE THE OCCASIONAL BOUT OF LOW BLOOD SUGAR FOLLOWING AN INTENSE WORKOUT, DESPITE NOT FEELING ALL THAT GREAT, THE BODY’S LIPOLYTIC ABILITIES BECOME HEIGHTENED DURING THIS TIME; PROVIDED THE HEART RATE STAYS WITHIN THAT AEROBIC ZONE (65-75% OF MAX TARGET HR). ONE IMPORTANT THING I WANT TO POINT OUT IS THAT WHILE YOU MAY BURN A FEW HUNDRED CALORIES DURING A PARTICULAR CARDIO SESSION THE REAL BENEFIT COMES FROM YOUR ELEVATED CALORIC EXPENDITURE FOR THE OTHER 23 HOURS OF THE DAY. BE CONSISTENT, FOLLOW A HEALTHY NUTRITION PROGRAM, AND ABIDE BY THESE TWO SIMPLE RULES AND YOU’LL BE SURE TO INCREASE YOUR FAT BURNING ABILITY IN NO TIME.

NUTRITION- PRE/POST WORKOUT MEAL PLANNING

I LIKE TO THINK OF PRE AND POST WORKOUT NUTRITION AS THE BOOKENDS TO YOUR TRAINING SESSION; WITH THESE IN PLACE THE BODY IS STRONG AND STURDY, WITHOUT THEM THERE’S NO FOUNDATION. PRIOR TO RESISTANCE TRAINING YOU WILL WANT TO AVOID CARBS THAT ARE DRASTICALLY HIGH ON THE GLYCEMIC INDEX DUE TO THE FACT THAT A RAPID SPIKE IN ENERGY WILL TRANSLATE TO A RAPID CRASH IN ENERGY. FOR MOST ATHLETES EATING A MEAL AN HOUR TO AN HOUR AND A HALF PRIOR TO TRAINING IS IDEAL. THIS ALLOWS FOR GLUCOSE TO ENTER THE BLOODSTREAM AND TO MAINTAIN ENERGY LEVELS THROUGHOUT THE WORKOUT. A FEW OF YOUR IDEAL PRE WORKOUT CARB CHOICES ARE OATMEAL, BROWN RICE, PASTA(YES DURHAM SEMOLINA IS ON THE LOWER END OF THE GI SCALE), AND SWEET POTATO JUST TO NAME A FEW. ONE PRINCIPLE THAT I USE WITH MY CLIENTS, ESPECIALLY THOSE WHO PARTICIPATE IN PERFORMANCE BASED ACTIVITIES OR EVENTS, IS WHAT I CALL CARB STACKING. WITH THIS APPROACH I LIKE TO BLEND A MIXTURE OF HIGH AND LOW GLYCEMIC CARBOHYDRATES, THIS ALLOWS FOR IMMEDIATE AS WELL AS SUSTAINED ENERGY TO ASSIST THE TRAINEE IN ACHIEVING PEAK PERFORMANCE THROUGHOUT THE DESIRED ACTIVITY. YOUR PRE WORKOUT PROTEIN INTAKE IS EQUALLY IMPORTANT AS RESEARCH TELLS US THAT 80% OF THE GLYCOGEN NEEDED DURING INTENSE TRAINING IS SYNTHESIZED THROUGH AMINO ACIDS. A LEAN MEAT SUCH AS CHICKEN OR A WHEY PROTEIN SUPPLEMENT WOULD SERVE QUITE WELL IN THIS SITUATION. ADDING A PROTEIN SOURCE WILL ALSO SLOW THE BREAKDOWN OF CARBOHYDRATES INTO GLUCOSE, THUS ALLOWING FOR A SLOWER, MORE CONSISTENT RISE IN BLOOD GLUCOSE LEVELS, RESULTING IN A MORE BALANCED RATE OF INSULIN SECRETION BY THE PANCREAS. INDIVIDUAL’S WITH A FASTER THAN NORMAL METABOLISM, GENERALLY ECTOMORPHIC BODY TYPES, MAY WANT TO ADD IN SOME ADDITIONAL CARBOHYDRATES, DUE TO THE ELEVATED RATE OF GASTRIC EMPTYING. ON THE FLIP SIDE, THOSE WITH SLOWER METABOLISMS MAY BENEFIT MORE BY ADDING MORE FIBROUS CARBOHYDRATES LIKE GREEN VEGGIES TO FURTHER SLOW THE BREAKDOWN FROM THE STARCHY CARBS, IN ORDER TO REGULATE INSULIN SPIKES TO A GREATER DEGREE. MY IDEA OF A PRE WORKOUT MEAL WOULD BE A GRILLED CHICKEN BREAST, A MIXTURE OF WHITE AND BROWN RICE, AND A SMALL AMOUNT OF STEAMED BROCCOLI.
THE BIGGEST DIFFERENCE WITH PRE AND POST WORKOUT NUTRITION IS WHERE YOUR PRE WORKOUT MEAL CONSISTS OF A SLOW DIGESTING OR A BLEND OF CARBOHYDRATES. POST WORKOUT SHOULD CONSIST OF A HIGH GLYCEMIC CARB AS WELL AS AN EASILY DIGESTIBLE LIQUID PROTEIN SUCH AS A WHEY ISOLATE TO START THE RECOVERY PROCESS AS FAST AS POSSIBLE. A HIGH GLYCEMIC CARB WILL REPLENISH GLYCOGEN LEVELS TO STARVING MUSCLES READY TO SOAK THEM UP LIKE A THIRSTY SPONGE. A LIQUID PROTEIN SOURCE WILL GET VITAL AMINO ACIDS TO THE MUSCLE FASTER THAN SOLID FOOD, WHICH ULTIMATELY BECOMES A LIQUID THROUGH THE DIGESTION PROCESS ANYHOW. MY IDEA OF AN IDEAL POST WORKOUT MEAL WOULD BE WHEY PROTEIN POWDER MIXED WITH WATER AND A BAKED POTATO OR WHITE RICE. AFTER THAT I WOULD NOT WAIT LONGER THAN 2 HOURS TO HAVE YOUR POST/POST WORKOUT MEAL. USE THESE “ANABOLIC WINDOW’S” TO YOUR ADVANTAGE TO MAXIMIZE YOUR RESULTS, THERE IS NOTHING WORSE THAN CONTINUOUSLY TAKING ONE STEP FORWARD AND TWO STEPS BACK. GET THE MOST OUT OF YOUR HARD WORK BY BECOMING MORE AWARE OF YOUR BOOKENDS!! NOTE** WHEN STRIVING SOLEY TO REDUCE BODY FAT WHILE MAINTAINING LEAN MASS…MANY BODYBUILDER’S ONLY CONSUME PROTEIN AND ESSENTIAL FATS AFTER TRAINING. THIS APPROACH, WHILE NOT IDEAL FOR THOSE TRYING TO ADD THE MAXIMUM AMOUNT OF MASS, DOES HAVE IT’S PLACE IN ANY NUTRITIONAL PROTOCOL ARSENAL WHEN THE MAIN GOAL IS TO REDUCE ONES BODY FAT!

SUPPLEMENT REVIEW — CREATINE!!… THE MOST RESEARCHED SPORTS SUPPLEMENT EVER!!

CREATINE MONOHYDRATE- In my experience when talking to coaches, parents, and fitness professionals creatine is one of the most controversial supplements pertaining to athletes. Over the past few years a number of variations of creatine have been developed. For our purposes I will be referring exclusively to creatine monohydrate as it is the most heavily studied sports supplements to date. In layman’s terms creatine is simply a chain of 3 amino acids; Arginine, Glycine, and Methionine. Creatine can have many positive benefits to an athlete. First off creatine draws fluid into the muscle cell creating cell volumization. Greater cell volume means better nutrient synthesis which leads to a positive nitrogen balance therefore preventing catabolism. Creatine monohydrate also is catalyst to ATP production in the mitochondria of the cell. ATP is what gives the cell energy output allowing for greater contractile force over longer periods of time. The biggest issue against creatine I hear most often is that it causes muscle cramps and strains, and in some cases gas and bloating. My response to this is to keep in mind that with any supplement it’s a foreign object to the body and the body has two choices either to accept it or reject it. I believe that a high quality brand of creatine monohydrate will eliminate many of the stomach and intestinal irritation. As I stated, creatine works through cell volumization, so yes, you must keep your water intake elevated. Personally, I believe most muscle strain associated with creatine is from dehydration and probably would have occurred anyway. Creatine monohydrate is the most studied sports supplement and has yet to show any toxicity to the body. Foods that are naturally high in creatine are red meat, fish and poultry.

The 5 Simple Steps.

English: Jadever Body Fat Scale. Old version o...

English: Jadever Body Fat Scale. Old version of model JH 01. (Photo credit: Wikipedia)

5 Steps Necessary to Successfully Alter Body Composition

The key to achieving your ideal body composition is to direct the body to use it’s stored fat to supply the extra calories needed to sustain or build muscle.  While simultaneously reducing your fat stores, this is essentially building or sustaining muscle at the expense of your body fat.

The following step by step outline will allow you to lose body fat while increasing or preserving lean muscle tissue.  A noticeable change will occur in your physical appearance every three to four weeks.

Step 1:  Proper Food Intake

A below-maintenance level diet will create a need for the body to utilize stored calories (body fat)

Step 2:  Proper Aerobic/Cardiovascular Activity

             As a result of the below-maintenance level diet, cardiovascular activity is necessary to mobilize stored calories (body fat)

Step 3: Proper Food Supplementation

Due to the increase in cardiovascular activity and the decrease in caloric intake, supplementation can provide an above maintenance level of nutrients- without adding calories- therefore allowing the body to utilize it’s stored calories.

                          

Step 4: Proper Weight Training Program

             Through anaerobic training, the body will create the need to maintain or increase lean muscle tissue if it is provided the necessary nutrients (food, supplements) and calories (food, body fat).

                       

Step 5: Systematic Application of Steps 1-4

             As the body changes and adapts, the diet, exercise and supplementation must also change.  When the proper program is established and implemented, genetic predisposition will determine an individuals rate of body composition change and the amount of work necessary to achieve your fitness goals.

The aforementioned steps will allow you to simultaneously lose body fat, while sustaining or building lean muscle tissue.  As a result, it is possible to favorably alter the body’s composition.  However, once the body adapts to the diet, exercise and supplementation program, it must be altered in order for the body to continue to improve.  For example, if you wish to decrease body fat, then it’s necessary to increase your aerobic and anaerobic activity.  The increase in lean muscle requires an increase in calories and nutrients.  If this does not occur, then the body WILL reach a plateau!