Tag Archives: weight loss

Dec. 26.

Compound Movements to Maximize Results

Compound Movements to Maximize Results!

Stimulate the most muscles for the most results!

There are two types of training, compound and isolation. Compound in my opinion being the most important exercises to add to your training routine no matter if you are 70 years old or 20 years old; whether you are training for muscle size, strength or for fat loss.

Compound movements are classified by movements that require multiple joints to be used.

Examples: Squat, Deadlift, lunges, chest press, running

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Compound movements require more muscle fibers to be recruited, systematically then more muscles will be used and maximum calories will be burned. The squat for example uses multiple joints, the shoulders are engaged (if bar is used), the hips, and knees and all muscles attached to these are engaged including hip muscles and core stabilizing muscles.  

More joints, more muscles equal moving more weight and using more energy/calories!

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There is not just the benefit of more calorie burn with compound movements but the stress that compound movements put on the body increase the hormonal responses post exercise, increasing muscle growth. The hormones that I am talking about are growth hormone, testosterone and insulin-like growth factor which all come in to help repair muscle fibers and grow muscle.

Compound movements can be done by anyone even elderly. The benefit of an elderly individual practicing squatting and deadlifting comes into play when something needs to be picked up off the floor or are doing something like making a bed. Movements do not need to be hundreds of pounds to be affective.

 

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Add at least ONE compound movement EVERY time you exercise!

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Sep. 30.

Welcome to the Sweet Side

Welcome to the Sweet Side

sugar

What is sugar?

Sugars come in the form of carbohydrates. There are two basic categories: complex and simple.

Complex: Have 3 or more sugars linked together. Complex, usually contain fiber and more micronutrients, causing a slower rise in blood sugar levels.

Simple: Have 1 or 2 sugars linked together. They are quickly absorbed in the blood stream and first to be used for energy. They will cause a quicker rise in blood sugar levels.

A list of sugars:

Sucrose

Glucose

HFCS

Fructose

Maltose

Lactose

Galactose

Maltodextrin

 

How is sugar used in the body?

Sugar enters the body via the blood stream. Once blood sugar levels rise the pancreas starts to produce insulin. Insulin is a hormone that communicates to cells to absorb glucose and use it for energy. As cells take in sugar the blood sugar level will drop. This will then signal again to the pancreas to produce glucagon; glucagon communicates to the liver telling it to release stored sugars. This process insures the body is getting adequate energy along with the brain.

Sugar is needed because insulin is needed. Without insulin the body will not use glucose for energy.

The glycemic index indicates how fast various carbohydrates enter the blood stream. The higher the number the faster it enters the blood stream. Fifty-five or below is considered low on the GI index, on behalf of Tour de Pizza we would like to mention how low pizza is on the glycemic index!

gi-chart

Who should watch sugar intake?

Most Americans eat 22 teaspoons of sugar a day, equaling 350 extra calories, by the end of the week that’s 2,450 extra calories!  Sugar intake probably should be monitored by most Americans. Also those with type 2 diabetes, for their bodies either ignore the insulin or don’t produce enough of it. Type 1 diabetes the body does not produce insulin.

If you do not have health concerns where you are recommended to watch your sugar intake, moderation is key. A Few cookies a day or a small cup of ice cream will not hinder your fitness goals.

When is best to indulge?

It makes sense to most to eat sugar in the morning, allowing it to be used all day for energy not causing fat gain. This may actually have the opposite effect.  In the morning you are just waking from a fast, making the body more sensitive to insulin. Whether you eat a donut before bed or at breakfast, glucose and insulin are the same to the body, the only difference is the body may be slightly more sensitive to the insulin in the morning, after fasting through the night.

Pre and post workout are good times to use insulin to help with recovery and performance. Eating a larger amount of glucose pre workout will help fuel you muscles during the workout since blood glucose is readily used for muscle contraction. Sucrose is ideal for it is made of both glucose and fructose. This may be because mixtures of sugars absorb quickly and cause the greatest break down of carbohydrates for energy (oxidation), which will in turn increase performance. Post workout sugars will fill glycogen stores that were burned while training; promoting a faster recovery and avoiding an energy crash after exercise.

Artificial sweeteners and hunger

Without diving too deep into this topic, artificial sugars and natural sugars need to be balanced in ones diet. If the body is too low in sugar it will cause hunger and most times a fat craving causing excess calorie consumption. High carbohydrates diets are less likely to provide excess energy (calories) than those of high fat diets. High carbohydrate diets are also more sustainable over a long period of time.

 

Too much or too little of anything can be harmful and/or toxic.

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Aug. 31.

The Yo-Yo Affect

The Yo-Yo Affect

Weight cycling and Metabolism

diets

The growth of personal trainers in the last 5 years is needed but what are needed more is trainers who seek out knowledge from more qualified experts and whose driving motivation is not money. Media, marketing and money have created a rise in quick fix systems and health coaches who promise the world in “easy” quick fixes; under deliver in nutritional knowledge and leave the client with a slower metabolism after big rebounds in weight.

How many diets have you tried?

How many times have you regained the weight?

What did you learn through these diets about nutrition and your body?

Is it harder to lose the weight today?

I (Jay) have been a trainer for over 14 years and have seen fad diets cycle themselves through main stream media.  Most of these fad diets will deliver “results” but the biggest result of a diet should be attaining your goal by learning your macro boundaries and maintaining your results by implementing the proper exit strategy from the caloric deficit. I myself have attained goals using unrealistic, un-maintainable and un-scientific measures. Over the last four years I have learned more about nutrition and how the body works and completely changed my ways of dieting. Not consuming enough calories, food restricting and over training left me feeling like I had an eating disorder, with a severely damaged metabolism to go along with it. Today, as I get ready for my first show in 4 years I have to go through a process of metabolic adaptation.

How to lose fat

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Diet induced thermo genesis- Thermo genesis is heat inside the human body. Diet induced thermo genesis is an increase in heat and energy expenditure brought on by food and water. Diet induced usually is by consuming fewer calories than the maintenance metabolic rate or burning more calories than you consume.

 

How the body reacts

Any diet where there is less energy consumed then burned, in turn will cause the metabolic rate to slow down. The body will try to keep homeostasis by forcing the metabolism to adapt to the lower caloric intake in efforts to maintain the same body weight. Over time the metabolism will become more efficient; burning less calories and keeping the body mass the same regardless of the caloric deficit or energy output.  Once the metabolism becomes efficient so does the mitochondria inside the cells. Mitochondria are the power house of cells producing ATP (energy readily used by the body) from glucose.  An efficient metabolism is what you DON’T want.

Hormones also play a role in weight loss. Hormones tell you when you’re hungry, thirsty and full. Studies have shown that when thermo genesis becomes adaptive hormones cause a decrease in satiety and an increase in hunger.  Food also regulates the thyroid and the body’s natural testosterone level, which is important even for women.  Leptin and insulin levels are regulated by food. Insulin has gotten a bad name but is important for fat loss in the active person.  All these can affect the body’s ability to lose weight and cause a faster regain if reverse dieting is not practiced.

The Regain

Do you ever feel like it was the cookie that made you fat?

There is name for the regain after dieting, post –starvation obesity. Diets most time leave you hungry and wanting everything you have restricted yourself from. You indulge in more calories and the body immediately begins to retain any extra calories you feed it.

Your metabolic rate slows down while dieting and your hormones are thrown off…so how do you stop dieting once a goal is hit and not gain all the weight back?  First, the body needs planned re-feeds. Re-feeds are usually scheduled or are thrown in based on the body’s current progress. Re-feeding temporarily increases leptin and bring back up the metabolic rate. Second, the body cannot diet forever! Calories eventually need to be brought back to the maintenance level.

Why stop dieting NOW

The science and experience of those of us who have dealt with metabolic damage is one of the most frustrating experiences. Dieting leaves you feeling prisoner to “it” in order to keep from regaining. No one should feel any one food is the cause of fat gain and no one should feel they need a certain pill or system to lose weight. The freedom is in learning through dieting flexibly.

5 ways to Identify fad diets..

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  1. It focuses on avoiding foods or a macronutrient (example, Adkins ).
  2. It promise a certain weight lose in a specified time.
  3. It requires supplementation.
  4. It has a name:  21 day fix, It Works..etc.
  5. It puts multiple people on the same plan and is adjusted the same way for everyone.

 

Results are in the knowledge, not the pill.

 

Insel, Paul, Don Ross, Kimberley McMahon, and Melissa Bernstein. Nutrition Fourth Edition. 4th ed. London: Jones and Bartlett, 2011. Jones and Bartlett, 2011. Web. 10 Aug. 2015.

Trexler, Eric T., Abbie E. Smith-Ryan, and Layne E. Norton. “Metabolic Adaptation to Weight Loss: Implications for the Athlete.” JISSN. Journal of the International Society of Sports Nutrition, 27 Feb. 2014. Web. 21 Aug. 2015.

 

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Nov. 21.

Survive Thanksmas

thanksgiving

1. Portion sizesPortion control is in the palm of your hand

Most of us navigate through the holidays with our fitness goals on the back burner. The new variety of foods so easily accessible makes it hard not to indulge in them all! Indulging is not the problem with weight gain, it is over indulging. Using your hand to portion control can help you survive the holidays without the weight gain!

 

2. Recognizing you are celebrating two holiday DAYS not a holiMONTH.

Thanksgiving and Christmas are month long celebrations, which is a great time of uniting and celebrating with the ones we love but does not have to become a two month celebration of food! If weight loss is a goal remember indulging in holiday meals once a month is not going to affect your goals but it is celebrating for a whole MONTH that packs on the fat!

 

3. Drink water

Along with the festive foods comes festive drinks! Keeping your water consumption to at least a gallon daily through the season,this will help boast your metabolism.

 

4. Holiday flavored everything

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Pumpkin flavored everything! Walking through the store there are poptarts, gum, ice cream, cakes, cookies, bread, coffee creamer etc. all pumpkin flavored and all full of excess sugar and calories. Now it is nearing Christmas so gingerbread flavored everything is replacing the pumpkin! Not to mention the Starbucks, Dunkin Donuts and beer companies who also put out products endorsing these holiday flavors. If you are counting your macros through the holidays…eat your heart out! If not, either avoid these foods and enjoy them on the actually day of thanksgiving and Christmas or only indulge once a week because those hidden calories will add up!

 

5. Cold weather laziness

Floridians you need to use our northern friends as motivation! It is not nearly cold enough in Florida to use that as an excuse. If it is motivation that is lacking it a good idea to partner up with a reliable friend or trainer to become your workout partner until these holidays pass.

6. Work holiday parties

Holiday parties go on all month long, with work, friends and family. Don’t go to these parties hungry! Eat and drink water before going so you are less likely to over eat. If you can bring food bring cheese and crackers, a vegetable tray or fruit tray.

Tis the season to practice self control :)

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scottyweb
Oct. 22.

Introducing IIFYM: Flexible Dieting

There’s a science behind food that “fad diet”gurus won’t tell you!

First off, what is IIFYM?  This is an abbreviation for a new way of life, a way to eat what you want and get results (lose fat, gain muscle, get lean etc.)! Yes I know, sounds too good to actually work but this is no diet, no fad and honestly is the only way the majority of Americans will actually succeed, not at weight loss but living the rest of their lives in a healthier body they love.

The fitness industry is deceiving. Sure… do the diet where you go to the grocery store, buy a bunch of foods you dread eating, cut out your social life because everything revolves around food and honestly know in the back of your head you’ll fail. The low carb, the beach body, the paleo, the herbal life, they are all momentary diets! It may feel good to be part of something where you feel like you belong and are motivated but it does not make sense to me why an individual would start a weight loss diet they could not do forever?

no diet

IIFYM (flexible dieting) has no diet. There is no catch or multi level marketing gimmick. It has no restrictions. It can take you from obesity to a bodybuilding stage and actually let you keep your abs after the show! It loves pizza and pop tarts. It does not lie. It allows you to have your cake and eat it too.  It cuts nothing out of your life including gluten, sugar and alcohol (unless directed to by a physician.) It is, what all areas of your life should be, BALANCED! It saved my life.

What is a macro? Macros is short for macronutrients. There are two types of nutrients that regulate body processes, macronutrients and micronutrients.  Macronutrients are the larger part of your diet containing carbohydrates, proteins and fats. Therefore IIFYM does not restrict any of the 3 macros. Micronutrients are that of vitamins and minerals which make up less of your daily diet but usually come from more whole foods.

macrobaby

What fits?  There are several considerations on how to establish what your macros should be. Namely your goal, your age, your output and your life in general.Everyone’s diet unless directed by a physician should contain a certain amount of carbohydrates, fat, protein and fiber.  Once you know your allotted amount of macronutrients you can eat what you want in moderation as long as it fits in your macro profile.

As someone who was diagnosed with anorexic, then went to restrictive clean eating with binging days on “cheat meals,” IIFYM  was my life saver down a path of self destruction.  If your method of getting fit entails : a short list of foods you are allowed to eat, cheat meals,  is a “21 day fix,” it requires you to buy a certain brand of shakes or supplements, is 500-800 calories,  or if it requires a shot from a doctor;  I don’t need to tell you for you to know that these never truly promise a happy flexible way of living your life and maintaining your weight.

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I challenge you today if you know your diet is not the way you want to live your life to LET IT GO! In future blogs I will discuss more about IIFYM (flexible dieting) as well as share my progress and diet on the posts in my Operation Fit Mom articles.

 

Everything Great Takes TIME!

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Oct. 09.

Meal Timing…Does it Matter?

Meal Timing… Does it Matter?

timing

Eat 6 meals a day and don’t eat before bed, if only weight loss or more importantly increasing your metabolism were that easy! To start with the basics:

Three important times to eat the majority of your calories.

  1. Your mother has told you from the beginning of time not to skip breakfast; science proves she was right! The American Heart Association has stated that eating breakfast is proven to help with the chances of obesity. Why? Breaking the fast of the night will help you from feeling starved by mid-day and over indulging. Eating well balanced also helps with satiation. Fats will help you feel fuller quicker, a protein source will help slow down the carbohydrate digestion and a carbohydrate especially a fibrous or viscous fiber sources, will help satiation as well as keeping your blood sugar level.
  2. Pre workout is the next best time of day to eat the majority of your calories. Your body needs fuel much like a car. Carbohydrates or glycogen are the body’s main substrate in exercise. Filling glycogen stores pre exercise will help with fatigue in long duration training when max oxygen is taken in by the skeletal muscle and with strength increases. Fatigue is when the body has used up all the glycogen stores.
  3. Post workout is the third most important time to get in those calories. During training your body has glycogen stores that deplete. If these stores are not replenished, glycogen will be synthesized into a lipid (fat.) Overtime will this cause fat accumulation? It is possible, the body’s survival mechanism will trigger it to protect itself after every glycogen depletion therefore immediately beginning to turn the next digested carbohydrate into a lipid.

 

How many meals?

Meal frequency recommendations are depicted by body type, goal and lifestyle. I think it is near pointless to tell a client to eat 6 meals a day when their career clearly does not allow that freedom; if my goal is to help make a lifestyle change. You can lose weight and build muscle eating 4 or 5 balanced meals a day if the 3 meals above are not skipped.

Meals, late night!

Somewhere in history someone said it hinders your results to eat before bed, this is false! It is not recommended you fast all day the binge at night. It is not recommended you sit on the couch at night and eat paying no attention to how much you are consuming. But you can eat late at night! Your growth hormone is highest while you sleep. Growth hormone is that hormone we all wish didn’t decline with age, it is highest in growing kids. It is produced by the pituitary gland and it would use that food you ate before bed to help build and repair lean muscle and convert and burn fat for energy.

Eating balanced is just as important as living balanced!

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Sep. 25.

Operation Fit Mom: 6 week Post Pregnancy

Operation Fit Mom: 6 week Post Pregnancy

Ugh! Working out is so hard! I actually complained during a workout yesterday because everything has never been this difficult! When it comes to nutrition, it is relieving to know I can now loose weight without starving or conforming to rigid eating habits. In the past I would loose weight by dramatically changing my lifestyle  (eating less, increasing cardio, eating “clean”) in such ways that I would take two weeks just mentally preparing for it. Then by day 3 I would already be dreaming of foods I’d restricted myself from! And people deny eating this way is a disorder?!

I’m so blessed to have the knowledge and the opportunity to increase my knowledge and learn nutrition more in depth. Though it does not happen in 30 days, I am on track loosing fat eating what I love, never feeling starved and training the least amount possible.

The three workouts I’ve done thus far consisted of 30 minutes of body weight exercises in my living room as my son does not always allow me to go out of the house. Body weight workouts in the past were almost never challenging enough; this time I barely survived even with the 3 minute rest intervals!

My nutritional plan:  Like many new clients struggle, I found it a little bit of a challenge the first two weeks accurately tracking my numbers and getting into the habit again on calculating what I eat. My food increased today as I am training twice per week now. I am still eating flexibly in my macros and approximately 2100 kcals; pizza and Chinese were on the menu today. Carbohydrates are well over 200 so cereal has also been a high carb food of choice this week. I dont time my meals or have a certain amount a day. And I still drink diet coke (its the only caffeine I get!;p) along with making sure I meet my water requirements.

My goals right now: To be patient (lol)..I can not focus on weight goals. I had a few eating disorders in the past so the scale too often could become dangerous territory. I also am not in a calorie deficit due to breastfeeding so my weight may not drop as quickly.

My weight: 171

My 4 week Progression

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4 weeks:
Approximately 3lbs down, only 3-30 minute workouts in the 4 weeks, I eat what I want and track my macros :)..that is all, excited for what the next 4 weeks bring!

A key to success in fitness goals is embracing every step along the way

 

 

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fitmom1
Aug. 28.

Operation Fit Mom: Two Weeks Post Pregnancy

Operation Fit Mom: Two Weeks Post Pregnancy

Training, nutrition, workouts and my progress

What I did during Pregnancy…

Training: once or twice a week with bands, deadlifting and squatting stopped at 32 weeks pregnant, most other training was band work.

Cardio: maybe 10 walks total my whole pregnancy

Eating: I did not track macros at all and ate freely the whole pregnancy.

Weight gain: started 150lbs at 15% body fat, gave birth at 192lbs—42lbs gained

Photo of me the weekend of conception… at least to our and the doctors knowledge.  Was 150lbs and 15% body fat before pregnancy.

preprego

Post Pregnancy…..

14 days post birth: weight 175lbs

Training\cardio: none yet

Nutrition: Started tracking my macros this week. I am breast feeding so I am not in a calorie deficit. I am finding that I probably over ate during my pregnancy because I am HUNGRY! I am eating balanced. Therefore I am eating whole foods but still enjoying foods I love like Cheese Its and ice cream! :)

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Yes, this photo is embarrassing but I am not embarrassed. Through pregnancy I think I learned to live a little! Years of anorexia and exercise bulimia made me such a control freak with my body that I took these 9 months and enjoyed life instead of focusing on what I was eating next. It was a freeing experience that made me quickly reprioritize my life. I am starting my journey back to fit but not letting it control me or take priority over other things in my life.

Check back every month for progress stats and pictures!

By the way we had a beautiful baby boy born 8\12\2014 at 6lbs 3oz.

Fitness comes in all shapes and size, don’t judge a book by its over!

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May. 15.

The Genetic Battle

The Genetic Battle

Genetic influences on weight loss, performance, muscle building and training.

Starting a weight loss or muscle gaining program can seem possible for some as results just do not seem attainable. If this is you, you might start thinking maybe it is just genetics!  Sure maybe you inherited your smooth appearance, shorter stocky frame and quick fat gaining abilities from your mother; but unfortunately you can not blame your ability to gain results on genetics!

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Results are based on many factors including but not limited by genetics. Part of your genetics is body type which consists of endomorphs, mesomorphs and ectomorphs;  some individuals can be a mix of two types based on genes from parents.

bodytypeswomenSeemingly, the individual with the most frustration with their results or the timeliness of their results is the endomorph. With a rounder physique and soft appearance this body type has to PUT.. IN..WORK!! By this I mean consistency. Endomorphs usually have to put in more work as well as be more patient with their results. This body type gains muscle as well as fat quickly! And in my experience does not loose the fat as quickly as the other two body types. Many endomorphs make up the obese population, not knowing or being educated on the training and nutrition protocol best for their bodies, weight gain can happen quickly!  Endomorphs may also be more insulin sensitive, not meaning no carbohydrates is best but to take more caution in portion and choices.  Therefore, though the results seem to never be attainable for the endomorph, with proper nutrition and training in due time this body type can gain the same  results as any other individual body type!

The second body type are mesomorphs. Mesomorphs are how training got its start! Before personal trainers, people would simply took to the guy in the gym who is always fit and muscular and ask him for advice. Little did he know his muscle gains may come slightly quicker to him than others, making his advice incompatible for all body types.  Mesomorphs are often some of the best athletes and body builders out there!

bodytypesMesomorphs gain muscle quickly and loose fat quickly! This body type usually has wider shoulders and hips, and a narrower waist.

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Williams sister’s both amazing athletes with different body types

Lastly, is the ectomorph body type. This body type maintains a skinner appearance in majority of cases. These individuals have narrow shoulders and hips as well as longer limbs and muscle bellies. They are what we call “hard gainers,” meaning ectomorphs usually have a harder time gaining muscle. Again, genetics is not a excuse for one’s abilities! Ectomorphs may not have to be as patient with fat loss but they do need to be patient with muscle gains.

The moral of the story, no matter the body type, nothing can out weigh proper nutrition, training and consistency . Each body type does call for a different training and nutrition regiment. If you have more questions please contact us to set up a free consultation!

ectogains

Fitness Rx Studios client making continual gains despite his ectomorph body type

Knowledge is half the Battle!

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May. 01.

Carbohydrate Conspiracy -The Intro

Carbohydrate Conspiracy

An introduction to carbohydrates and their role in weight loss and metabolism.

“No matter how big the lie; repeat it often enough and the masses will regard it as truth,” John f Kennedy. One of America’s greatest presidents was right on the money with this phenomenon that occurs over and over in history. In the fitness industry,  low carbohydrate diets, supplements and low carbohydrate weight loss programs have been that lie that has spread till everyone believes it’s the only way.

The carbohydrate conspiracy is deeper than the belief that only low carbohydrate diets help individuals lose weight; it is now spread to the idea of good and bad carbohydrates, gluten free diets, ideas such as fasted cardio (not eating before completing cardio) and not eating carbohydrates at night. So where is the knowledge or science to back these ideas? I followed low carbohydrate diets when I was younger but the moment I heard there was a healthier way to eat freely and lose weight I was a research junkie until I found out enough information to do this with my own body!

Me, eating 300gram of carbohydrates a day and getting leaner!

Me, eating 300gram of carbohydrates a day and getting leaner!

First let’s take a look into this seemingly evil macro-nutrient called carbohydrates. A carbohydrate comes in four different molecular strands, each strand containing 3 elements carbon, hydrogen and oxygen. The simplest family, are the simple carbohydrates, monosaccharides and disaccharides. These most individuals would probably consider “bad” carbohydrates. They are usually referred to as “bad” carbohydrates because people do not seem to think you can lose weight and still eat such things as milk, fruit or honey. Now, for most Americans who are non active limiting these sugars which are also found in soft drinks, is best for their health if they are going to continue to be inactive. The second family of carbohydrates are the complex carbohydrates, these are usually thought of as “good” carbohydrate, if carbohydrates are considered “good” at all by people pursing weight loss. “Good and bad” carbohydrates is more an opinion than fact considering all complex carbohydrates are made of bond sugar molecules anyway!

Carbohydrates=Energy=Metabolism

Carbohydrates=Energy=Metabolism
Figure 2

How are these used by the body? Glucose is most readily used by the body and is preferred for brain function and red blood cells. Muscle requires about 2/3rds of your glycogen stores (glycogen is the form of glucose before cells break it down.) Low carbohydrate diets will not kill you but they do not adequately provide what your body needs. The body can break down fat and use it for energy; the brain will use ketones (chemical from broken down fat) but the it will choose to only function at a certain percent since it is not readily being supplied glucose in a simpler form. The muscles of the body can also use protein and convert it to glucose but then again, it is not preferred and will not provide optimal function nor will it only break down protein that is ingested. The body can only synthesize so much protein in a day the rest is stored as fat. If the body needs more glucose than is being ingested it will break down muscle (not excluding any of the 3 muscle types.) High fat and protein diets also cause a loss of water therefore people mistake it for fat loss. In reality, when glycogen is being lost by the body there is also a significant amount of water loss that goes with it!

the-sled-pull-L-5lKefl

100% Energy! 100% Strength!

I decided to test my body’s efficiency through strength gains  because my training regiment required 100% of my strength at every lift! I was power lifting and pulling a 75lb sled once a week and tracked both my strength gains and time for each. Eating 300 grams of carbohydrates a day (and getting leaner) my PR  (personal record) for deadlifting was 295lbs. My sled pulling was tracked by time it took me to go approximately 75 yards. My deadlift during the 3 weeks of low carbohydrate dropped to 245! And my sprint dropped to only pulling 50lbs just so I could go the same distance. The burst of energy I receive from eating more carbohydrates was because each cell in my body conducts a process called glycolysis. Through glycolysis carbohydrates are broken down and combined with the presence of oxygen where ATP is formed;  ATP being the first form of energy your body uses when doing exercise such as sprinting. ATP then in turn raises the bodies internal temperature, essentially making metabolism increase.(See Figure 2) Eat around my husband and I and you will witness first hand how eating can increase our bodies internal temperature we often get hot and even sweat!  Again why would anyone want to lose weight through being weak, hungry, foggy thinking and not performing optimally?

5 reasons low carbohydrate diets are a failure in the long term:

  1. Not having a proper balance of macronutrients throws the body’s hormones carb dogoff, causing moodiness and cravings which will cause individuals eventually to fail.
  2. Can anyone do low carbohydrate their WHOLE life? I highly doubt it, therefore why start.
  3. The number one reason why America is overweight is because we are inactive and over eat FATS! (Asian countries eat over 80% of the diet from carbohydrates, while still maintaining a lower obese population)
  4. Eventually individuals will notice their brain functioning to be foggy. If your diet is affecting your school or work, I don’t think it is worth it!
  5. Low carbohydrate diets will never allow control! Atkins, the low carbohydrate diet that began this low carbohydrate craze in 2003 is known, to take of weight fast (no studies found that it was fat and not muscle) but also has the FASTEST known rebound compared to any other diet. In my experience, it has also caused individuals to yo-yo with their weight.

Lastly, carbohydrates maintain and most effective at keeping muscle mass alive and strong, lose muscle and the body’s resting metabolic rate decreases.

What do some accredited health institutes say about carbohydrate intake? The Harvard School of Public Health states that individuals should consume 6-11 servings of whole grains and/or pasta a day! The Federal Institute of Medicine states that adults and children should consume 130grams of carbohydrates a day! Each of my clients actually meets that recommendation!

 

**Want to see the results of higher carbohydrate diets? Please look to our Transformation and Facebook page for amazing results!

Carbohydrates= energy= stronger metabolism

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