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16.08.2013
We are going to give weight training a point in the fat loss wars due to the calorie burn after the workout is completed. If you were to propose the following situation to the average gym-goer, it would probably play down something like this. Falling for this common misconception is one of the biggest mistakes you could make and will not only hinder your progress, but will leave you not quite looking as you hoped. The first reason we are going to give weight training a point in the fat loss wars against cardio training is due to the calorie burn after the workout is completed. Studies have demonstrated that after a weight training workout, the metabolism can be boosted for up to 36 hours post-workout, meaning rather than burning say 60 calories an hour while sitting and watching TV, you're burning 70. When you figure out that on a monthly rate, it becomes even clearer how regular participation in a weight lifting session will really increase your calorie burning and thus fat burning capacity. With cardio training, you might get an extra 40-80 calories burned after a moderate paced session, and this will depend upon the exact intensity and duration of the workout. In order to generate a high amount of post-calorie burn from aerobics, you'd have to be doing it for a very long duration of time, and typically individuals who are capable of doing such a thing, don't need to be concerned with fat loss in the first place.
Now, sprinting is a slightly different story and will create effects with your metabolic rate closer to that of weight lifting, so that's something to consider as well. What weight training will enable you to do is build up a larger degree of lean muscle mass, which then basically serves as your calorie burning powerhouse in the body. When you calculate your basal metabolic rate, which is how many calories you would burn if you lied in bed all day and did absolutely nothing except breath, one of the factors that goes into this is your total body weight.
Since muscle tissue is fairly long-term (as long as there is some stimulus on the muscle and you are consuming enough protein it won't be lost), this proves to be an effective long-run strategy for losing body fat. This is the primary reason males typically can eat more than females without gaining weight - they have more lean muscle mass on their body, thus they are burning more calories around the clock.
To add to this point, it's critical that you are realistic with how much muscle mass you can build in a given period of time. Moving on, another big benefit that weight training has over cardio training is that it will completely allow you to reshape your body. When you are performing resistance training instead while following a hypocalorie diet, then you stand a better chance of losing strictly body fat, while helping to enhance the natural curves of your body. This lends for a much more attractive physique, which will give you a much better overall transformation than if you just lost weight doing cardio. One thing that should be mentioned at this point is that many women will shy away from lifting weights, particularly going heavier with them (more than 5-10 pounds) simply because they believe that doing so causes them to develop rippling muscles that give off too masculine of a look. This is an unfortunate misperception because the fact of the matter is that females do not have enough testosterone in their body to develop this degree of musculature naturally, plus in order to build that type of muscle even with testosterone present, a great deal of food must be provided (which is another thing that most women are not doing). What lifting heavy weights will do though is raise their metabolic rate, promote greater fat burning, and help give them more definition when they do lose the body fat off. Another difference between weight training and cardio training is the type of hormonal environment they promote. Cardio training, on the other hand, promotes higher levels of cortisol release, and this is the primary hormone that does encourage lean muscle mass loss, as well as fat accumulation around the abdominal region.
Because of this difference in hormone levels, that's another big reason why you should tend to sway yourself more towards weight training as a means to lose body fat compared with cardio. One issue you're more than likely thinking about is the different calorie burns during the actual workout - that's got to count for something, right? Since you must burn off 3500 calories in order to lose one pound of body fat, if you do enough of these cardio sessions, and make sure you're not eating these calories back, weight loss will take place.
But, keep in mind here again that you are going to have to keep doing those long cardio sessions.
While the weight training session may not burn as many calories minute per minute during the actual workout (although that too can depend on how intense the weight lifting is), the overall calorie burning benefits you receive from it typically outweigh that of cardio. So, while you likely shouldn't entirely eliminate cardio from your fat loss training program, you should be putting forth good effort towards weight training as well. It's time to break free from the thinking that cardio equates to fat loss and weight training equates to building muscle and weight gain. Shannon Clark is a freelance health and fitness writer located in Edmonton, Alberta, Canada.
How Many Times Have You Tried To Lose Weight and Get "Fit"?The ScenarioOkay, so you're a woman over 50 who's tired of dieting and exercise programs to lose weight. And now that you're into your middle or later years, losing weight seems a slow, almost impossible process. You may have noticed that you cannot handle the physical activities you enjoyed in the past. You may have other health issues that also make it difficult to do the activities you used to enjoy. A Way Out Of This Health DisasterIf the above scenario even remotely describes your current state, you need to know a way exists to begin regaining your health, lose body fat, look and feel better.
This method does not involve fat pills, prescription drugs, or off-the-wall supplements and doesn't cost a ton of money for fitness equipment. And if the last sentence sounds like a Jillian Michaels' Biggest Loser rant - you're right - it does. Basically, your body engine loses power, burns less efficiently, and may require a major tuneup to reverse the process described above. If you build and strengthen muscle (and eat to encourage the muscle building), a wonderful thing happens - your body engine gains power and burns more fat with each additional pound of muscle. Once this construction project gets underway, you will automatically lose weight - but it becomes the secondary goal and getting fit and healthy the primary goal.
The Solution - Strength Training Yup, the solution just described - building muscle - is generally accomplished by weight or strength training plus.
Strength (resistance) training - 2 to 3 workouts a week with the workouts changing periodically, Plus Aerobic Interval Training (1 or 2 workouts per week) Plus Eating To Support Strength Training (there are rules to grow muscle) Plus A Psychological Boost for getting thin.
I cannot possibly describe an entire program of strength training customized for your specific health needs (including the limitations based on health issues). New Rules of Lifting for Women by Lou Schuler "New Rules" includes all 3 ingredients in the recipe described above.
Where To Get Extra Help Like myself, you may need additional help to get workout exercise form correct. 0Restaurant Tips for Travelers5 Best Seafood Restaurants on the Connecticut ShorelineFind the best seafood restaurants on the CT shoreline as described by a CT shoreline native AND seafood lover.
3Oral HygieneSonic Electric Toothbrushes for Teeth WhiteningA perfect application of sonic technology is teeth whitening. For a select few individuals though, diets themselves may just be what keeps the body weight on and prevents you from reaching your goals.
The feeling of hunger may hardly even ever register for some people because they are too busy eating constantly throughout the day to ever get to the point of being really truly hungry.
For many people, this means that since they are still disconnected after finishing up on the diet, they are going to come off and begin gaining the weight back. Now, a second big problem that dieting can create is that it puts you in an overall restricted mindset. Again, this presents a big problem when they come off their diet and now have to try and deal with eating without regulation. Over the long term, this doesn't bode well for either your body weight or your mental health and is another ugly consequence that can rear its head after months of intense dieting.
Very Often When A Food Is Severely Restricted During A Diet, It Also Becomes The Same Food That Can Provide You The Greatest Comfort. You go on one crash diet, lose far too much muscle mass, come off, gain back some body fat, and then proceed to repeat the cycle numerous times over. This type of problem tends to be much more significant for those who are using extreme diet approaches than for those who take a more moderate stand, so that's something else that you need to remember. You Go On One Crash Diet, Lose Far Too Much Muscle Mass, Come Off, Gain Back Some Body Fat, And Then Proceed To Repeat The Cycle Numerous Times Over.
Do I tend to feel comforted by food quite regularly - and do I turn to it when I'm emotionally struggling? When I'm not on a diet, how often do I eat because I'm hungry and how often do I eat for other reasons? Do I feel as though I control my food intake or are there times when I feel as though it controls me? If you find that you are comforted by food, you do eat often when not hungry, you feel as though food often controls you, and you have been on more than four diets in the past, you're someone who may do better off the traditional diet type. Focusing on wholesome foods that are naturally filling in order to get calorie intake under control without having to count it. Eliminating all beverages except water, green or herbal tea, or coffee that does not contain much sugar or cream. Not setting regular meal times but instead tracking food intake through a journal where you list food eaten and hunger level.
Focusing On Wholesome Foods That Are Naturally Filling In Order To Get Calorie Intake Under Control Without Having To Count It. Then when looking back over your journal, the key things that you want to focus on are how healthy the food choices you're eating are (within the foods mentioned above) and whether you were at a level of seven or higher on the hunger scale from one to ten.
The more often you can see yourself accomplishing these goals, the likelier it is you're on track to weight loss.
If you can handle it and still maintain the lost weight in the long run, then a diet is a wonderful thing for you. A diet that results in calorie deficit does not necessarily mean a quality diet, but it does mean weight loss. I get so many questions about how to create a great diet plan that I have put together here what should be a very functional plan for better health and increased fat loss.
And no I am not about to start ranting about the need to return to eating & living like our pre-agricultural forebears. With all of the information available, with the explosion in personal trainers, DVDs for home and gyms why is this case? Certainly a major part of the issue is the fact that despite the huge amount of information out there and the writings of people like Craig Ballantyne, Pauls Rigby and John Romanello people still chooses ineffective types of exercise. I have written at length here about the benefits of high-intensity interval training (HIIT), of mixing low rep high weight training with medium rep medium training – but done circuit style. I think a major part of the problem from an exercise perspective, is the overuse of ‘Trash’ exercise – and most traditional cardio falls into this category. Doing long sessions of cardio just does not work except to perhaps help you convince yourself that you are doing all you can and the fat that is not shifting is due to genetics or you being ‘big boned’ or…when simply you are indulging in a form of exercise that was prescribed back in the 1970’s when the scientific study of exercise performance was in its infancy.
The commonly held belief is that if you want to build muscle, you need to eat lots & lots of protein and stacks of carbs because after all aren’t carbs our bodies preferred fuel? In the upcoming ‘Lose 20 in 30’ program I talk about research that shows that your body has a mechanism that allows it to build muscle even when deprived of food.
An important part of this mechanism is that some types of amino acids can act as signallers to certain muscle cell genes and turn them ‘on’ to grow muscle tissue.
I have said many times before that we eat too little lean protein and too many processed carbs. Branch Chain Amino Acids (BCAAs) are truly the building blocks of our bodies and, as we have seen, also serve as gene signallers as well as a number of other functions.
The amino acids regarded as essential for humans are phenylalanine, valine, threonine, tryptophan, isoleucine, methionine, leucine, lysine, and histidine. However, as is so often the case, in order to get its full benefits, you need to take in far more than the recommended daily allowance (RDA).
Don’t forget the RDA is based on the minimum amount of a vitamin or mineral or other nutrient that a body would need to stay alive.
It turns out that we need what the RDA advocates would view as massive amounts of this amino acid.
Outside of BCAAs supplements, Whey protein, and quality cheeses (again because of their high whey content) have the highest concentrations of leucine and a number of other BCAAs.
Too much of leucine by itself can cause insulin resistance ( and we know that this means slower metabolisms and increased storage) by impairing your body’s glycemic control.
So how much leucine from food instead of supplements, do you need to consume to get results? Maintenance doses of leucine range from 1-3 grams per day, in order to move beyond this it has been estimated that leucine requirement should be about 8g – 16g daily. So once again it is a no-brainer – adding a good quality whey protein to your diet will help you preserve & grow muscle even if you are cutting overall calories. In order to get to our genetic promise we need to be careful about where we get our carbs from. I personally believe (and there is an increasing amount of research to bear this out) that grains are rarely ideal sources of carbs.
But it gets worse – these by-products are then released and your body converts them to triglycerides whilst lowering HDL (the good cholesterol).


Insulin is a prime mover hormone – one of the most important, and amongst the most anabolic. Insulin helps signals your body to move glucose from outside your cells into them, it affects your hunger levels on its own and through interaction with both ghrelin & leptin.
The insulin cascade is also a vital part of the mTOR signalling (other hormones do as well like testosterone, but the effect is greater with insulin as a part of the process) – if your body is insulin resistant this muscle preserving & building signal just does not get out and your muscles waste. So use HIIT, eat more protein, include whey and cheese to get your leucine and lastly avoid the processed carbs. Today’s post is about a simple way to help you and your loved ones to improve your health, support weight loss and yes increase leanness.
Yep – just removing these two ‘foods’ from your diet will lead to improved health, less fat storage, less whole body inflammation and more besides. This is NOT to say that avoiding fries’ ‘ Soft drinks will cure all diseases known to man, nor will it overnight cure diabetes, obesity or heart disease BUT if enough folk did eliminate these 2 foods from their diet the cumulative effect would be an amazing decrease in overall illness from diseases like those mentioned above.
Soda is either loaded with sugar (usually of the high fructose corn syrup variety see this post for the evils associated with that), added sugar (variation of dextrose, maltose, sucrose or HFCS again) certainly have loads of chemicals and colourings and even sodium.
The truth is that the store bought fries are loaded with sodium, have colourings added for colour in many cases and are flavoured with more salt and sugar to increase their tastiness. Many folk say that the advice on nutrition is confusing because expert A disagrees with Expert B or opinions change (Remember the crap about no eggs because they’ll raise your cholesterol and give you heart disease which was scientifically proven only it was wrong…). And you’re right it is confusing and made even more so by the various lobby groups and manufacturers who ‘support’ scientific and University studies into the effects of various ‘simple foods (like sugar) on people. Remove these 2 foods from your diet and from that of the people you care about – your body and theirs will thank you by giving you better health and less chance of unnecessary disease.
This week a longer post on a frightening new word…and term that has been created to reflect our current health as a society. Our Western Societies have become, according to the American Centre for Disease Control (CDC), obesogenic ones. The typical Western diet (and an increasing number of other culture’s diets as they are exposed to Westerns ‘culture’) is full of unhealthy, fat forming, health damaging foods.  On the whole, despite the growth in Gyms, Pilates, Yoga, marathon running, triathlons etc etc there is actually far less physical activity across the population of any Western country then there was 20 years ago.
Because we can’t seem to eat close to unprocessed, calorie sparse, nutrient dense foods as our main fuel intake.
We are simply killing ourselves and our societies because we are eating too much and too much of health damaging foods.
Moving less, eating more poor food and eating too much are the reasons why our risk and even worse our children’s risk of obesity have increased.
In countries like Australia, the USA & Great Britain the number of overweight and obese citizens was in the minority 20 years ago. Today, dare I say, the scales have tipped and lean, healthy weight individuals are the minority. Sixty-five per cent of men and 45 per cent of women are now overweight or obese, says the Australian Institute of Health and Welfare. The Australian Bureau of Statistics recently reported that, of a sample of 13,000 Australians over the age of 18, only 52 per cent say they regularly take part in a sport or physical activity. That’s barely one in two Australians and down from the 59 per cent who said they did so in 1999. There are over 300,000 obesity related deaths per year, second only to tobacco related deaths. Two-thirds, or 167 million Americans, are overweight.  One-third of those individuals are clinically obese. Say you’re 10, 20, or 30 pounds over fat (I prefer to think, as you know, in terms of fat not weight) is this really a big deal? Remember we can’t put or forks down, can’t move more or even choose the right health affirming foods.
That extra 10 kilos or even 10 pounds are putting your health at an increased risk of future health complications. Being over fat puts into place the processes that create unhealthy living conditions, stops fat loss and heads you firmly towards a host of avoidable health issues. Leptin, amongst other things tells out brain when we are full signalling the release of ghrelin to make us feel satiated and unable to eat any more.
Leptin comes in two forms, one bound and one free.   Lean people have higher amounts of bound Leptin, while obese individuals have higher free Leptin levels.
This results in increased appetite, increased cortisol levels, and resistance to the good hormones.
This helps to utilise fatty acids for fuel rather than of storing them in other tissue. This means there is less toxic fat, making us more efficient at utilising insulin. Without enough Adiponectin, your body is unable to breakdown fat in the blood, resulting in the fat landing in other organs and sites on your body. Disease creates a break in your body’s homeostatic condition and it responds usually by initiating an inflammatory response as it tries to contain the factor disturbing the equilibrium or actively attacking the body itself.
But when an inflammation response does not stop our cells begin to become inflamed themselves and develop resistance to the hormones that keep our fat cells healthy. Thing is when prolonged inflammation meets adipose tissue you gain a reduced ability to store fat. Of course once your fat cells are becoming inflamed and start to refuse insulin its proper action you’ve established a nice circuit that will keep repeating with only a single way off – lose the excess fat. Carrying extra bodyfat is proven beyond all doubt to increase your risk of developing a host of diseases or worsening some you are already genetically predisposed to. Think of this 221 million people worldwide suffer from some form of diabetes and nearly all of them are in societies that follow a Western diet. It is a no-brainer over fat folk have a much greater risk of developing chronic debilitating disease than lean folk. Like diabetes, heart disease has risen dramatically side by side with obesity – again in those countries & societies that follow the typical Western diet. The answer is the same as it has always been – by actively seeking to recondition your metabolism you can alter your body’s make up, drop the extra fat, release more of the good hormones, reset you body’s homeostatic point and avoid the increased risks of chronic disease incubation. By increasing physical activity, watching the source of your calories, and the amount of calories you eat, will eventually lead to lower fat stores and decreased disease risk. By making intelligent lifestyle changes to curb your body fat gain you will reduce your risk factors for developing chronic diseases. Losing body fat helps your body release the right hormones, at the right time, which in turn helps you burn more fat. There is a lot of confusing information out there about diet and what works and what doesn’t and so on.
Personally I have moved to a more Paleo high vegetable, high protein, moderate fat and low to no processed carbs – especially grain based ones!- and low dairy) style diet and am feeling the better for it but I have friends who each lots of grains and are very healthy.
When (and if) you eat meat, make it grass fed. The research continues to grow that grain fed cattle, pigs and sheep produce less healthy meat than grass fed.
When (and if) you eat starchy carbohydrates, the less processed the better. Oatmeal beats Coco Pop or Sugared Flakes.
There you have a moderate, sensible set of guidelines to follow to eat healthier, support your health and become leaner. For many people the term low carb means ‘old’ style Atkins  where the perception is that you ate nothing but fatty meats, cheese and eggs.
For me Low carb is a misnomer and confusing – what we should be eating is as close to NO PROCESSED Carbs as possible.
In terms of general health & well being, in terms of stimulating your metabolism I don’t recommend low carb.
If you have been reading this blog for a while you’ll know that I am dead set against processed carbs. Preferred carbs are those remain as close to the filed as possible – the classic fresh fruit and vegetables (frozen too!!) are high in fibre, create a higher TEF (Thermic Effect of Food – ie our body burns calories just to process them!) and have vitamins & minerals. But the real secret to eating healthy carb is to ensure that you have some protein with every meal. Eating 2000 calories of processed carbs will, I guarantee, ensure that you are hungry again in a short time and are causing large insulin spikes as your body tries to deal with the increase in blood sugars. Now if you were to eat the same 2000 calories as low or unprocessed carbs a couple of things would happen. All it takes is a little lateral thinking – eat your burger without the bun, have your eggs without toast for breakfast, drink water instead of fruit juice have a sald instead of rice and os on.
So the message is not to eat low carb, but eat low or no processed carbs as much as possible.
Change how often you eat – move to eating 4-6 small meals a day instead of the usual 2-3 large meals.
Eat more Protein, and the protein that you eat should come from roasts, steaks & chops, chicken breasts, whole birds, turkeys, buffalo, kangaroo or fish etc NOT from salami, pastrami or other processed proteins. The only real exceptions to the processed food rule are whey protein powders for shakes, cold pressed olive oils dairy products.. Get your carbs from fruit & vegetables – and the higher the fibre content of these the better! Eat as close to 10 servings of fruit and vegetables everyday to ensure that you are getting all of your needed micronutrients.
Avoid vegetable oils (really grain oils) this means Canola, mixed vegetable oil, corn oil, etc etc. Ensure that you get plenty of Omega-3′s (from coldwater fish, walnuts, almonds or easiest of all via supplements) and lots of Vitamin D3.
Be consistent with your foods – in other words plan your meals for each day (or more) in advance and buy the foods you need to make them fresh. Speaking of food consistency - try to make what they now call “Super foods” into your meals on a daily basis. I personally find this one difficult to do – but for a week to 10 days use a food journal and record everything that you eat or drink.
Doing this brings to light all of the hidden foods we eat and makes you more aware of eating so that mindless eating (think popcorn in front of the TV) becomes less easy to slip into. Find out more right here as the battle for fat loss success heats up between cardio and weight training. While you may think, 'Big deal - 10 extra calories', when you multiply this by 36 hours, you can see what a huge difference that makes in your daily calorie expenditure over that day and a half. With this, you must be sprinting hard in order for benefits to be seen though, which is something some people will struggle with. While it's great to be burning more calories for 36 hours after the workout, that's not going to help you two weeks from now unless you are consistent with your workout program (which you should be anyway, but that's not the point we're trying to make here). The most accurate equations will also take into account lean body mass, which represents your muscles, bones, and organs. Cardio training generally will help you lose weight, however typically this weight loss is going to be a bit of a combination between fat and muscle; therefore what you're left with is a smaller version of your current self. If you've ever noticed someone who has lost a considerable amount of weight but still looks somewhat 'soft', that's usually why. Weight training tends to put the body in an anabolic state and encourages muscle mass gain (if eating a higher calorie diet, which won't be the case when you're aiming for fat loss) or muscle maintenance (which is applicable here). If you do a longer cardio session, you could burn somewhere in the neighbourhood of 500-800 calories, depending on the exact length and intensity level. Time will likely become a big factor with this one, as well as boredom could start to play a role over time as well. Obviously strength training will have health benefits as well, but cardio training will have a bigger influence on cardiovascular health. Overlooking this form of exercise while playing the fat loss game is a big mistake that's going to hurt your progress.
It's simply not as clear cut as that and often the biggest difference between fat loss and muscle building is more related to diet than anything. We are your personal trainer, your nutritionist,your supplement expert, your lifting partner, your support group. Even shopping feels like a chore - you tire more easily and get discouraged looking in a dressing room mirror when you try on new clothes.
The fact is - beginning at about age 40, everyone loses about 10% of their muscle mass every decade.
By the way, you will not look like a bodybuilder - woman are unlikely to gain bulk because of our hormonal composition. This article - How To Be Your Own Personal Fitness Trainer - describes strength training programs from the "New Rules" series and shows you how to get started. Since form is so important to achieving your goals, I consulted a personal trainer for a few sessions to walkthrough the exercise set up and execution.
Try This Strength Training AlternativeMany women, for whatever reason, refuse to lift weights to gain strength. The one I recommend that is doable for women over 50 is Jillian Michaels' Body Revolution (can you tell Jillian is my favorite personal trainer?).


Combine a sonic toothbrush with the right toothpaste and you have a DAILY teeth whitening system. Read on to find out if you are the kind of person who needs to toss the strict diet and get back in touch with your biological nutrition needs. Most of the time, if let to eat freely, weight piles on very rapidly as larger serving sizes are eaten and poor food choices are made. At first, eating because of social circumstances may be alright and not that detrimental - everyone does it once in a while.
When you put yourself on a diet, you're essentially telling the body that it can only eat at certain points during the day and can only eat so much food at once. They haven't learned how to properly eat according to hunger so they may just go from one side of the equation to the other. Have you ever noticed that if you put something off limits to a young child, whatever it is that's now out of reach to them becomes the one and only thing that they are focused on? They may start binging on the foods that we restricted or start a very serious pattern of emotional and comfort eating (by coincidence, very often when a food is severely restricted during a diet, it also becomes the same food that can provide you the greatest comfort). You've likely heard before that the consequences of yo-yo dieting can be deadly for your overall body composition. Choosing the types of diets you're using will influence how much of a negative factor this plays in your life, so be sure you are choosing carefully. You need to learn to relax the rules of eating and instead, get back in touch with your body. This includes as many vegetables as you can eat, moderate amounts of fruits, moderate amounts of whole grains, and then plenty of lean protein.
Beverages will easily add calories that are often not registered in the body, therefore consuming them is not going to help you get back in touch with your natural feeling of satiety. So give some careful consideration to whether you really should go on another structured diet plan.
We were not designed to be fat, overweight, beset with diabetes, whole body inflammation, heart disease and the rest of the gamut of modern lifestyle diseases. I have sung the praises of sprinting and Tabata protocols and kettle bells… Once you begin to work out in HIIT fashion using whatever modality you choose you can and do shift your body shape amazingly fast. Too much focus on cardio (especially the ‘normal’ treadmill, exercise bike etc) with little strength or mobility work is, I am convinced the reason why so many folk try so hard yet see so little change in their physique. It still has a lot to learn but this exercise science is now at least a robust adolescent yet we persist in following outmoded and discredited exercise protocols. Basically it is tied to a number of survival mechanisms which you can turn on by lifting heavy weights for lots of low rep sets – your body becomes convinced that it is under threat from the weights and so shifts gear to preserve if not actively build muscle even in a state of calorie deficit.
See, it turns out, that amino acids and protein are not just present in our bodies to act as the building blocks for tissues and muscle. The ratio between your protein intake and carbs is important for muscle preservation and growth – and it becomes even more important the older we grow. The difference being that essential amino acids cannot be made in the body (like Vitamin C) and needs to come from our food.
It serves multiple functions in your body the most important of which (for today’s blog) is that it acts as the signalling mechanism for the mTOR (Mammalian Target of Rapamycin) mechanism. However it is also a BCAA that is used very much for energy, recovery and repair which for most of us leaves very little over for use as a muscle building agent. Really wherever possible it is best to eat whole foods – we appear to be programmed to benefit most from whole food nutrition.
You can get your carbs from cakes, cookies, sodas, foods containing high fructose corn syrup, from breads and pasta, or from vegetables, legumes & fruits.
I love good bread as much as the next person and I certainly view Oats a great breakfast food but vegetables & fruits are the way to go for the carbs you need.
No, not fibrous fruit like Apples, pears or Kiwi fruits – but processed carbs & foods especially those containing High Fructose Corn syrup.
Both of which are near the top of the list in terms of controlling fat storage and metabolism. All of this gives you a cocktail of insulin resistance, high blood lipids and likely hypertension and heart disease. Add to this by glugging down a few teaspoons of sugar, colourings and more chemicals and you have the complete meal if you want to induce inflammation, insulin spikes, fat storage, damage insulin sensitivity, and support the likelihood of diabetes, heart disease and obesity. Even in the East as cities become more common and larger the physical activity index of these countries is dropping as well. After all in most urban cases, we don’t depend upon our physical fitness to put food on the table or pay the bills. Healthy fat cells help control energy expenditure and metabolism by releasing amongst them – leptin.
Researchers believe that high free Leptin levels means less of it reaches the brain to signal fullness and ghrelin release – result we keep eating, take in too many calories and store them as fat. This means that increased levels of sugar & fatty acids are in the blood and in order to deal with these our body releases more insulin to force these into storage.
It does tend to be more expensive but it contains fat that is higher in the anti-inflammatory omega-3’s and lower in pro-inflammatory omega-6’s. No ifs, no buts these have been proven time & again to wreak havoc on our bodies – especially when they are eaten like is predominant in the western lifestyle. Processed carbs also stimulate your appetite, meaning that you have to fight cravings  for more food because the processed carbs are so nutrient sparse that your body triggers its hunger stimulants to try to get more of the nutrients that it needs.
These are the real deal – most are low in calorie count and high in nutrients and frankly I believe that you should eat as much low or unprocessed carbs as you want to. This is what happens to most  people… once they start eating large portions of processed carbs like pasta, cereals, or rice it becomes hard to stop and even worse they want more an hour (or less) later! Firstly the sheer bulk of this amount of unprocessed carbs would ensure that you did not feel hungry for hours and secondly this amount of unprocessed carbs would mean that you would have to eat more slowly and slow eating has been shown to beneficially affect both metabolism nutrient uptake and satiety. Try it – you will feel better, your energy levels will rise and like as not your fat will begin to decrease. Low Glycemic carbs choices are generally best – but use your common sense – Ice Cream is low GI on some measures but it is not a fat loss promoting food. Add these to their fibre content and you appetite control, insulin management and overall body health well underway! Not only do these nutrients help with reducing inflammation in the body, they have roles to play in fat loss, tissue repair, brain health, and general cell health. Things like eat 6 times a day, eating 10 serves of Fruit & Vegetables, like getting at least 20 minutes of some form of exercise in each day and so on. Most of us rotate between less than 20 different meals – if you identify 15  fat-loss supporting meals that you like then plan your week around them. Try the lollies and sweets from the diabetic section of your supermarket usually low calorie and always low sugar these can be used sparingly to help you get over any sugar ‘jones’ you may have. I also suggest hat if your fat loss has stalled that you do the 7-10 day food journal exercise – usually when fat loss stops it is because your food intake has moved in the wrong direction. Over time though, with consistent efforts this will dramatically make you much more resistant to weight gain as you grow older, making it extremely beneficial. They have lost some fat, but at the same rate, their muscles aren't overly toned, hence they don't give off the same type of appearance. We provide the technology, tools, andproducts you need to burn fat, build muscle, and become your best self. Because when the finger pointing starts as your health worsens, remember that three fingers point back to the person who's at fault. Plug in the common exercise name in the YouTube search engine and several demonstrations will come up. Buy the Age Defying Fitness book described previously to perform body weight exercises as well as improving posture, balance, endurance, and flexibility. While it is necessary to create the calorie deficit during the day so this does tend to work very well, over the long term, it still isn't helping you reconnect with those natural regulation properties in the body that helps to regulate body weight. For some people, it's not that huge of a problem, but for others, these feelings of imposed restriction are long lasting and certain food cravings may never go away.
For the most part, people who are able to do this are going to see far better long term results and once they can overcome their negative habits, will find it's much easier to keep the weight off. While it's very true that structured diets do tend to produce the greatest short-term weight loss since losing body fat is very scientific process, most of us do not live in a laboratory so we must consider what these diets do to our psyche. However, the evidence that has emerged over the past several years shows us it’s not that simple.
Even during times of food deprivation, as long as these amino acids are circulating through your blood stream, you can preserve and even build muscle. In study after study it is always the high-protein, low processed-carbohydrate diet that proves the most effective both for muscle building, metabolism boosting and fat loss. No need to reach for your BioMed dictionary – simply put this mechanism is the one which causes protein to be created and builds your muscle. This is why we need large quantities of it to get enough into our bloodstream in excess of the repair & recovery needs so that it can signal the genes to grow more muscle. Leucine from food sources has zero potential for causing side effects, but using a leucine only free form amino acid supplement can be counterproductive.
The source of the carbs you eat makes a major difference to your metabolism, leanness & overall health.
HFCS is widely viewed as the main culprit in the ever increasing waistline of the Western world. Two things here – reusing high omega-6 oils for cooking makes them even more prone to become trans-fat laden, more carcinogenic and when I say fresh – I mean not yet cooked in. Sure you might not look great naked and your clothes are a little tight, the stairs make you puff and the kids (before they get too fat as well) run you ragged but what’s the big deal?  Your joints may creak, your back ache, your Doctor starts talking about adult onset diabetes but hey you’ll lose the extra 20 pounds; that belly centred 10 kilos of extraneous padding at some point. If you are over fat you stand a 10 -50% greater chance of dying from obesity related condition – and heart disease is the main one. If you’re going to eat grain derived, starchy carbs then the less processed the better. Personally I no longer have beans and my nuts are restricted to the occasional walnut binge…As for berries everyone should be eating a couple of cups of these nutritional storehouses every day. The effect they have on your hormones (especially insulin) on your body composition (fat storage anyone??) on your energy levels (Afternoon fades anyone??) and your general health verges on the deadly. Likewise potatoes are a high glycemic food but only if cooked & eaten OUT of their jacket…Eat nuts. Fitness has always been a secondary goal so you could fit into your "skinny" clothes and look great in a swimsuit. Factor in the additional body weight most people carry around and bingo - you have created a recipe for inactivity. The trainer also compensated for knee issues that were causing problems during squats by using a swiss ball against a wall. Discover the answers to the top 5 questions women need answered to start a fat loss program off right! Insulin spikes caused by sugars in your blood stream are detected by your liver and it takes steps to regulate this. If you are making your own fries (their thicker cousins – chips) from whole potatoes store or market bought and  you are either oven baking or at least frying in lard (yep lard!) then you will end up with a food that has some redeeming features. Most ‘seed’ oils are already rancid when you buy them off the supermarket shelf, never mind about the ones that are supplied by food services. If all you eat is pears – you could put on body fat due to the way fructose is metabolised – fibre or not.
It will take about 21 days of consistent effort but once you’ve done each of these things 21 times they will have become a habit. If you cannot commit, don't read any further, go back to complaining about all your ailments, groan every time you get up from the couch, and simply succumb to getting older and weaker. Nuts and seeds especially walnuts and almonds contain not just carbs but healthy fats, lots of fibre and even some protein.
Because fructose rarely ever appears on its own in nature when it hits your liver with only a certain amount it can process and lacking an insulin spike the waste products of this metabolism accumulate in your liver. But a variety of fruit & vege choices ensure that this type of potential effect doesn’t happen.
If possible avoid grains and grain based foods except for the occasional meal on a weekend. Draw up a list with a checkbox for 21 days & stick it on your fridge where you can see it and tick off each habit successfully done each day.




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