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Perfect Protein Recovery Food For Building Muscles Overnight!
Posted in diet plans, fat-burning, fat-loss, fitness, health, Uncategorized, weight-loss
Tagged benefits of whey protein, best foods for building muscle, best foods for muscle recovery, best foods to eat for losing fat, building muscle, losing fat, muscle catabolism, optimal muscle growth, optimal muscle recovery, post workout foods, post workout recovery foods, role of leucine, role of leucine after exercise, role of protein intake, role of protein intake after exercise, what is the best time to eat after exercise, what not to eat after exercise, what to eat after exercise, what to eat after weight training, when to eat after exercise
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Faraday Top 11 Diet and Fat-loss Tips
Faraday's Top 11 Fat-Loss tips!
Faraday’s Best Diet and Fat-loss Tips!
Always remember: There is no magic bullet! The simple key to dieting creating a calorie deficit– Simply that your body is burning more than you are eating! There are only 2 ways to do this- 1.) through diet and 2.) through exercise– and the best way to go is a combination of both! You need a 3500 calorie deficit to lose 1 lb. That’s a 500 calorie deficit a day to lose 1lb in a week! And you wonder why weight loss is hard! So the best way to go is to create a deficit of 500 calories a day with a combination of exercise and diet to trim a 1 lb a week.
- First you need to find the amount of calories you need to be in a deficit. I like to take my weight times 10 to find my minimum calories for regular body function. So I weigh 135 x 10 equals 1350. Plus add in my exercise calories. So if I work-out 1-2 hours I can add in another 500-800 calories to bring my daily total 1850-2150 for maintenance. To lose a lb a week you need a deficit of 500 calories a day. So subtract 500 from the 2000 to come to 1500 calories a day to lose 1 lb a week. I don’t think you should ever try to lose more than 1-2 lbs a week because you would need to cut your calories too low which will only have a negative effect on your metabolism and greater likelihood of gaining it back. Additionally, If you are losing more than 2lbs a week- the weight you are losing will include water and muscle which is exactly what you don’t want.
- Track your calories. Write everything down. You can’t know how many calories you are eating if you don’t write it down. And it is very easy to eat much more than you think you are eating. Believe me, I always underestimate my calories. Extras add up like the amount of cream in your coffee, butter to your bread or oils for cooking etc. There are several calorie counting sites online you can use. Journal your exercise too- and adjust your calories up or down depending on your exercise. You will become much more aware of the calories you are eating.
- Eat small frequent meals. Spread your calories in 5 or 6 mini- meals or 3 meals and 2-3 snacks. This keeps your hunger at bay, blood sugar stable and energy steady. Frequent meals keeps the metabolism churning- So if you need to eat 1500 calories a day. Spread it out over 5 meals of 300 calories or 6 meals of 250 calories. Or if you prefer bigger meals try 3 meals of 400 calories and 2 snacks of 150. Use only as a guideline and find what works for you. My post work-out meals and main evening meal are always my biggest meals. The total calories is more important than how you spread your meals. But this is another tool to optimize your results.
- Include high quality low fat protein in each meal. Protein will help satisfy your appetite- Plus you will have a thermic effect- the body will require slightly more energy to burn protein calories. Which means you will actually burn a few more calories digesting the proteins as compared to fat or carbohydrates. Most formulas for active life-style or heavy weight-training individuals suggest 1 grams per every lb of lean body weight you have. So say your lean mass is 130lbs- that means at 1X your lean body mass- you would require 130grams of protein a day or x4grams = 520 calories a day should be lean protein sources such as combination of eggs and egg-whites, chicken , turkey, fish, lean beef, low-fat cottage cheese. If you split this into 5 meals- that would mean you would include 25 grams of protein per meal or 100 protein calories in each meal. That would be like 6-7 egg whites, or 3-4 ounces of lean meat , or ½ cup of cottage cheese. You should become aware of the protein grams and calories of the foods you eat. There are many calorie count guides online which list grams of protein, carbs, or fat in the foods you eat.
- Include Low glycemic index complex carbs and/or lots of fibrous veggies (my preference)
If you are getting 500 of your calories from lean protein sources- and you are following a 1500-800 calorie diet plan- that leaves 55%-60% of your calories to fill. 40-50% of your calories should come in the form of complex carbohydrates and/or fibrous veggies which are absorbed slowly and provide sustained energy to fuel your work-outs. So if you are eating 5-6 mini meal a day- that would allow you approximately 30 grams of carbohydrates for each of your 5 meals or closer to 25 grams if you are eating 6 meals a day. That would give you about 150 calories of carbohydrates per meal. Complex carbs you might select per meal might be ½ cup of brown rice, ½ c of oat meal, 1 cup of wheat bran, 1 small sweet potato, ½ c of beans, ½ cup of whole grain pasta. Or you can do like me and just quadruple up on veggies instead! Stay away from processed foods or foods with added sugar. These foods absorb quickly in the blood-steam creating a spike in your insulin increasing the appetite and turning on the fat storing hormones. If it has an ingredient list- it’s too processed! I personally prefer to include lots of veggies with every meal because I can eat a much greater volume of them and they fill me up better than the smaller portions of complex carbs I would have to eat. (½ cup of rice or oatmeal does not fill me up!) Think like several cups(3-5 cups!) of stir-fry veggies, (watch the oil) broccoli, cawliflower, cabbage, peppers, yellow squash, zucchini, cucumbers, Big veggie salads. Just watch the dressings. I like Walden Farms dressings which are calorie free, carb free and sugar free- and taste great! The honey dijon and balsalmic vineagrite are my favorite. There are many, many veggies to choose from! The veggies are also the lowest on the glycemic index so provide the slowest most steady affect on the insulin levels on your blood stream. A very good thing. They are loaded with fiber and antioxitants and photonutrients! You need to get a calorie count book so you can properly calculate how much of a particular veggie you can include. Think green and you can’t go wrong!
Faraday tip for fullness: Think shirataki noodles. Shirataki noodle have virtually no calories. They are 97% water and 3% fiber. They have no flavor- so they absorb the flavor of whatever food you prepare them with. And they absorb 10 times their weight in water. So that means if you add them to your stir-frys they simply add texture to your meals but they really fill you up!! Just make sure you drink plenty of water with them. Youll be shocked by how full you get with no added calories!!
- Include essential fatty acids for the remainder of your calories. Fats are not all bad. We need some fats for the body to function properly. Fats help to fill us up- They turn on a satiety hormone and have no effect on insulin levels. . The remaining 20-30% of your calories should come from monounsaturated and polyunsaturated fats and essential fatty acids or that leaves approximately 50 calories per meal for fats. That’s allowing 250-300 calories a day in a 1500 calorie plan from fats. Fats have 9 calories per gram as compared to 4 calories per gram for protein or carbs which means fats are much more calorie dense so the key is to keep the portions small. Think 1 egg yolk, a handful of nuts, a 1/3 of an avocado, a Tablespoon or 2 of flax seeds, ½ tablespoon of olive oil for cooking or salad dressing, 1 ounce of cheese, an ounce of olives or nuts. Try to include some fatty fish like salmon once or twice a week to help get your essential fatty acids.
- 7. Incorporate Weight-training
Weight training is probably one of the best ways to increase your metabolism 24/7 around the clock. First of all, muscle is much more metabolically active than fat which requires no energy to maintain it. So the more muscle you have- the more calories you need to maintain that muscle. So your metabolism increases. So simply, You can lose weight with more calories. Also, weight-training prevents you from losing muscle while following a reduced calorie diet- which you likely would do without it. If you lose muscle that means you need less calories to maintain your weight. You will end up having to keep reducing your calories more to continue losing weight. You should aim for working each body part at least once a week. If time is limited- I would shoot for a full body work-out at least twice a week. The best exercises are ones that include big muscle groups or compound muscle groups (more than one muscle group included per exercise) If I could include just one exercise per body part- I would choose-Squats for legs ( big muscle and compound exercise) Pull-ups or lats pull down for back, chest press for chest, shoulder press for shoulders, bicep curls for biceps, and tricep push downs for tricep. You can look up new exercises online or talk to a local trainer to show you some basic exercises.
8.) Include Cardio training exercises
Try to include a minimum of 3-5 days a week of 30-60 minutes of cardio and optimally 2-3 days which include HIIT High Intensity Interval Training which has been proven to be more effective for calorie and fat-burning for up to 48 hours after the fact. The benefits of cardio are numerous and allows you to eat a little more when you are dieting. Relying on restricting calories alone is hard- and the amount of calories you need to stick to without exercise may not be satisfying enough to stick with. Exercise allows you to eat a little more when you are dieting. Relying on restricting calories alone is hard- and the amount of calories you need to stick to without exercise may not be satisfying enough to stick with. The best approach is a combination of cutting calories and excising more to create your deficit. Don’t over-do it though. Too much cardio will actually slow your results, increase cortisol and slow your bodies fat-burning along with it.
9.) Fiber, Fiber, Fiber– included with your carbs-Hint- Get your veggies and you automatically get your fiber! Fiber keeps you full longer, keeps your blood sugar stable- makes it 100% easier to stick with your diet. Plus colon benefits. No polyps! Anti-cancer benefits! Colon loves you for it!
10.) Drink enough water and fluids. Very important to stay hydrated! And water and non-sugar beverages help you stay full!
11.) Don’t forget sleep! You will not lose weight effectively, recover effectively or control your appetite without adequate sleep. Aim for 8hours a night!
Posted in carb-cycling, diet plans, fat-burning, fat-loss, health, Uncategorized, weight-loss
Tagged benefits of fiber, best fat loss tips, calorie tracking, carb-cycling, cardio vs hiit, creating a calorie deficit, diet tips, diet weapons, fast weight loss tips, fat loss tips, fat-loss, getting full, hiit training, low glycemic eating, protein benefits, shirataki noodles, sleep benefits, weight loss, weight training benefits
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12 Ways to Raise your Testosterone Levels Naturally
12 Ways to Increase your Testosterone Levels
I’ve been giving this issue of hugely declining levels of testosterone as we age some serious thought since I first read that females testosterone levels plummet by half by the time we reach forty.
Male testosterone peaks in adolescence or early twenties- and decreases 1% a year starting in their thirties. By age 40, that’s a 10% decrease in testosterone for men.
Males, famously have 10 times the testosterone we females have. Many men take it seriously enough- that they are making trips to the doctor with the first signs of declining testosterone- which include decreasing sex drive, energy, vitality, muscle-mass and strength, and bone density. Low testosterone can also contribute to a decrease in motivation and self-confidence. And low testosterone is linked to higher morbidity from sudden death.
But what about us women? Wouldn’t the same symptoms affect us too?
Men produce their testosterone in their testes. Women produce their testosterone in their ovaries. So women entering their forties are affected. Women in their 50’s who have gone through menopause would be hugely affected.
Often, women don’t give it any thought- and doctors routinely don’t even screen for it. Women who go through menopause are routinely given female hormones- estrogen and progesterone-but it seems testosterone is usually ignored.
As someone who works out for strength and stamina, I want to maximize my testosterone levels naturally to avoid what seems to be the most commonly witnessed signs of lowering testosterone levels in woman- which include an increasing proportion of body-fat and in particular in the belly area and decreasing strength and muscle mass, as well as decreased energy, vitality and sex-drive.
Have you noticed that many women in their twenties gain more in their hips and legs but women over forty- even when they are in good shape- start to gain in their middle? That has a lot to do with the decreasing level of testosterone in comparison to estrogen.
So what can you do about it? Well, obviously- you can visit your doctor to measure your hormone levels and consult with him about options that are available to you if you are affected. Women in menopause are sometimes prescribed a low dose testosterone cream which is often mixed with estrogen and progesterone.
Short of supplementation, there is much you can do to elevate your testosterone level naturally. So, hear are the best options- for both women and men.
1.) Lift Heavy Weights
Resistance training is a potent stimulant of testosterone production, so be sure to lift heavy weights at least once a week. Think less than 8 reps. A Finish study showed that the 5 reps produced the highest testosterone response. That’s 85% of your 1 rep max. The bulk of your workout should involve “compound” weight-lifting exercises that train several large muscle groups, and not just one or two smaller muscles. Think “all over body exercises” like squats, leg press, bench presses or back rows which increases testosterone more than doing biceps curls or triceps pushdowns. This is why doing squats could help you build bigger biceps! Beyond that- the rest intervals between sets can stimulate different hormonal responses. Resting 90 seconds between squat and bench press sets was shown to boost post-workout testosterone levels the most, followed by rest periods of 120 seconds. Resting 60 seconds increased growth hormone the most and testosterone the least.
2.) Go Sprint
In young men, a short six-second bout of sprinting was shown to increased serum total testosterone levels. Levels remained elevated during recovery. Interestingly, testosterone was also correlated with lactate levels in the blood. Plus, we know sprints have a superior epoch effect- (calorie and fat-burning after the fact) than slow steady state cardio. So put on your running shoes!
3.) Avoid Excessive Cortisol
Cortisol antagonizes and reduces free testosterone levels. So the more cortisol- the more negatively your testosterone levels are affected. Stress promotes the release of cortisol, so avoiding stress is crucial for maintaining or boosting T levels. Make sure you get a good 8hours sleep every night (which in and of itself increases testosterone levels). Avoid overtraining, especially excessive cardio , which may negatively affect T levels and reproductive function. And be sure to take time to relax (read a book, take a yoga class, get a massage, go for a walk).
4.) Get Some Sun
Vitamin D is positively associated with bone and muscular strength, and also correlates positively with testosterone levels. The best way to raise your vitamin D levels is get a minimum 15 minutes of sun each day. If you don’t get in the sun, you may very well be deficient, so consider supplementing to get your vitamin D.
5.) Avoid Dioxins- Go for Pastured or Grass-fed Animal Products
Toxic substances called dioxins interfere with the male reproductive system, including production of testosterone. Most dioxins accumulate in the tissues and especially fats of conventionally raised animal products and dairy. If you’re going to be eating fatty cuts of meat or using dairy, try to go for pastured, grass-fed animals to reduce your exposure and lessen the negative impact on your testosterone levels.
6.) Eat Saturated and Monounsaturated Fat
A look at male athletes found that both saturated fat, monounsaturated fat, and cholesterol intakes were positively correlated with resting testosterone levels. PUFA intake was barely associated with increased levels. A low-fat, high-fiber diet reduced serum and free testosterone levels in middle-aged men. T usage wasn’t affected, but T production was reduced. If you want to raise your testosterone, eat a diet that includes about 30 percent fat, and not much less. Your body needs dietary fat to produce testosterone, so eating a vegetarian diet low fat diet will cause your testosterone levels to drop.
7.) Avoid Excess Sugar and High Glycemic Carbs
Researchers found that 75 grams of pure glucose – and the resultant spike in blood sugar – was enough to drop testosterone levels by as much as 25% in a random grouping of healthy, prediabetic, and diabetic men. Now keep in mind how rapidly many SAD carb choices (pasta, cereal, bread, etc) convert to glucose upon digestion…
8.) Get Enough Zinc
A zinc deficiency predicts lowered testosterone in men (eat your shellfish), but heroic supplementary doses of the mineral don’t boost T levels beyond normal in men with adequate dietary intake.
9.) Lose Body Fat
Carrying excess body fat elevates your estrogen levels, and that may cause your testosterone levels to sink, says Joseph Zmuda, an epidemiologist at the University of Pittsburgh. Carrying two or three extra pounds won’t cause this hormonal shift; it occurs once you’re 30 percent over your ideal body which accounts for a large number of Americans.
10.) Don’t lose More than One Pound a Week
When you want to trim down quickly, many people starve themselves while exercising like a mad. One of the many reasons this stops working in your 30s, when your natural testosterone levels start dropping, is simple: Cutting your calorie intake by more than 15 percent makes your brain think you’re starving, so it shuts down testosterone production to wait out the famine. There’s no need to reproduce if you’re starving. At the same time, this dive in circulating testosterone stops you from burning body fat efficiently, so you’re actually defeating your hard efforts.
11.) Have Morning Sex
For men at least- just having an erection causes their circulating testosterone to rise significantly — and having one in the morning can bump your natural post-dawn testosterone surge. Does it apply to women? Not sure on this one. But give it a shot.
12.) Make Nuts your Go To Snack
Research has shown that men who ate diets rich in monounsaturated fat — the kind found in peanuts — had the highest testosterone levels. It’s not known why this occurs, but some scientists believe that monounsaturated fats have a direct effect on the testes. Nuts, olive oil, guacamole and peanut butter are good sources of monounsaturated fat.
All in all, testosterone is an incredibly important hormone for health, longevity, and vitality – in both men and women. Eating whole natural foods, eliminating processed and sugary foods and dioxins, eliminating excessive stress, and incorporating heavy intense workouts, adequate sleep and rest, healthy animal and monounsaturated fats and plenty of vitamin D, should be enough to promote adequate amounts of testosterone for most healthy individuals.
Posted in fat-loss, fitness, health, Uncategorized, weight-loss
Tagged balancing hormones, decreasing belly fat, fat-loss, fitness, health, hormone supplementation, how hormones affect us as we age, improving body composition, increasing lean mass, increasing sex drive, increasing testosterone levels, increasing testosterone levels naturally, increasing testosterone levels over 40, increasing vitality, low testosterone, testosterone, treating low testosterone, weight loss
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Is AC-11 the Secret to the Fountain of Youth?
We all want to stay fit and healthy. We all want to look and feel youthful. Scientists have been consumed with anti-aging and life-extension for decades. I remember reading Sandy Shaw and Durk Pearson’s best selling book Life Extension 20 years ago with fascination. Their book was probably the most comprehensive body of research to that date on the subject- and led rise to the highly popular Life Extension product line that created fortunes for many individuals including my husband Dave and many friends that I have to this day.
Today the interest in anti-aging and life-extension is strong as ever and many new patented products and extracts are gaining international attention as the rising stars of anti-aging. Much concentration has been focused in the area of stem cell regeneration and dna repair and an extract that has emerged on the world stage as a stem cel regeneration/dna repair heavyweight is AC-11.
What is AC-11? AC-11® is a natural botanical extract that helps repair cellular damage. There have been 40 clinical studies which have documented that AC-11® helps restore the body’s ability to repair DNA, and inhibits future damage to cellular systems.
What AC11 applications are currently out there?
AC-11 is a revolutionary advancement in human nutrition and skin care. Derived from the inner bark of Uncaria tomentosa, a vine indigenous to the Amazon rainforest, safe, all-natural AC-11 helps the body to repair DNA damage. The process by which this repair occurs is self-healing and has evolutionary origins. Its proper functioning may be the critical piece to the human health puzzle. Current science confirms that it is unrepaired DNA damage that leads to accelerated aging and an eventual breakdown of the body.
Effective both orally and topically, AC-11 begins where the protective benefits of antioxidants end by visibly reducing the adverse effects of aging and by helping to restore healthy cell function. Supported by over 40 peer-reviewed scientific studies, AC-11 works with the body to repair DNA damage caused by over-exposure to the sun and oxidative stress (pollution, etc,). This action helps boost immune function and allows our bodies to perform more efficiently, so that we look and feel younger—a perfect solution for inner health and outer beauty! To find out more about AC-11 Click here.
Two promising products I have recently started using with
AC-11 DNA Repair Skin-Care
AC11 are produced through Bhip International. They include Bhip’s Liquid Aio and their Activar Day and Night cream and so far I’m very pleased with how my skin is looking. I really think the skin under my eyes looks firmer and smoother and have been spending most time with no foundation make-up.
Bhip just launched a great promotion for customers that is pretty unheard of and such a great deal that I had to share with you. For a limited time, the company is offering $250 worth of AC11 products including the day cream, night cream, and liquid nutritional with a double dose of Ac11 for $50. That offer includes the tax and shipping. They are so positive that people will be so pleased with the results that they are offering a 60 day money back guarantee- even if you return the containers empty! In addition to that, they are sweetening the offer even more- by giving customers a chance to get their product FREE every month. When you refers 3 friends to the same great offer- you get your products for free. To find out more about Bhip Ac11 products and the Dare to Be Exceptional Challenge Click Here.
I don’t spend lots of money on cars and jewelry and expensive clothing- but I don’t skimp when it comes to my health, nutrition and skin-care. You shouldn’t either.
Posted in dna repair, skin care, stem cell regeneration, Uncategorized
Tagged Ac11, ac11 products, activar day cream, activar night cream, Aio, anti-aging, anti-aging skin-care, Bhip, bhip International, cellular repair, dare to be Exceptional Challenge, dna damage, dna repair, dna repair skin care, fountain of youth, life extension, purple vitality, secret to the fountain of youth, skin care, stem cell regeneration, youthful, youthful skin
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What’s better? Intermittent Fasting or Frequent Feeding?
Intermittent Fasting or Frequent Feeding?
You may or may not have heard a lot about intermittent fasting. What is Intermittent Fasting? Intermittent fasting is basically extending periods of fasting so that periods without eating are increased in comparison the times of feeding. The periods of fasting could be as little as 12 hours or as many 24hours depending on the Intermittent Fasting protocol you follow.
Intermittent fasting proponents have been growing and many challenge the widely recognized and accepted model of eating 5-6 smaller meals. Some intermittent fasting protocols do not even require anything so extreme. Some protocols call for 2 or 3 meals daily instead of 5.
The arguments most often cited for intermittent fasting include:
1.) Fasting periods allow for increased insulin sensitivity which creates an environment more favorable to fat-loss. We have greater insulin sensitivity first thing in the morning after and 8-10hours fast. The intermittent fasting proponents suggest we should take it a step further and seek to increase the period of insulin sensitivity further by longer periods of fasting throughout the day.
2.) Fasting periods lead to less total calories consumed which leads to greater weight loss. Regardless, of the number of meals eaten the total weight-loss you experience is still generally dependent on total calories consumes. So eating less frequently could lead some people to eat less total calories which would lead to greater weight-loss.
3.) Fasting promotes greater levels of growth hormone in the body which enhances weight loss and muscle building processes.
4.) Fasting frees your body of other metabolic functions so that energy can be spent on cellular repair or so that damaged cells and fat stores can be used for energy.
In addition, the intermittent fasting proponents claim that eating more frequently makes you hungrier. They also claim that the smaller amounts of insulin produced more often is a less favorable environment that larger insulin releases at less frequent periods for fat loss.
So what’s my take on intermittent fasting?
While there really is no scientific research I can find to suggest eating 5-6 meals is superior to eating 3-4 meals, there certainly is a ton of anecdotal evidence with body-builders who have relied on 5-6 meals or even 7-8 meals daily who have achieved the lowest levels of body-fat know to man- consistently- over and over again- while preparing for body building shows. Body-builders have relied on smaller feedings more often model for as long as I can remember. So there is nothing that argues more strongly for something than proven consistent results.
That’s not to say that intermittent fasting doesn’t work. The frequent meal model is dependent on less total calories through-out the day to produce a decrease in weight. If you eat 5 or 6 meals with no calorie deficit, you are not going to lose weight. The same can be said for intermittent fasting. If your total calories exceeds the amount needed to cause a deficit then you are not going to lose weight.
There are many argument in favor of frequent feeding including increased metabolism or thermic effect with each meal, better hunger control, tricking the body into less fat being stored.
The bottom line as I see it is finding what works best for you. You could say I use both intermittent fasting to some extent and frequent feeding to some extent. My last meal of the day might be 11pm or 12am. I usually go to the gym in the morning and work-out on an empty stomach. So there is often a 12 hour period without eating. That’s intermittent fasting. My first meal might not happen until 11am or 12pm. From that point on, my eating resembles a frequent feeding model, eating every 3-4 hours with my largest meals of the day falling after 7pm.
So what works best? The truth is everybody is different and what works for some may not work for all. I personally feel the frequent eating model is probably the most practical, doable and desirable for the largest number of individual. Additionally, the frequent feeding model has a very successful track record with a large number of individuals and professional body-builders. Most people cannot nor do they desire to fast for long periods and when they do- it leads to compensatory reactions like over-eating and greater fat storage.
But only you can determine what’s best for you. I’m open to new ideas. I don’t pretend to know what’s best for everyone. I know what’s best for me. I’d be happy to help you find out what’s best for you.
Posted in fat-burning, fat-loss, Uncategorized, weight-loss
Tagged benefits of fasting, benefits of intermittent fasting, decreasing insulin sensitivity, fasting, fat-burning, fat-loss, frequent feeding, groth hormone release, growth hormone, insulin sensitivity, intermittent fasting, weight loss
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Do Fat-Burners Really Work?
I’m sure you’ve heard a lot about Fat-Burners. But do they really work?
The easy answer is some do and some don’t. Not all fat-burners are created equal. or at least labeled equally. There is good leeway in what can be labelled a fat-burner. For me, to be a “fat-burner” there are three elements that must be met.
1.) Increase Metabolism
So What is a Fat-Burner? A Fat-Burner is a product- that as it’s name suggests- helps to speed the fat-loss process. The active ingredients should enable you to burn more calories at an activity than you ordinarily would.
The most effective fat-burners or only “true” fat-burners in my opinion contained the ECA stack which is an acronym for ephedrine, caffeine, and aspirin. Supplements including elements of the ECA were popular through the 1990s and early 2000’s, (and boy did I love them) but the marketing of ephedra- or ephedrine-containing stimulant combinations for weight loss has been restricted. So true fat-burners are harder to find, but they can be found.
Placebo-controlled studies have consistently found ephedrine in combination with caffeine to be effective in promoting moderate fat loss without increasing serious adverse events compared to the placebo. Supplements containing Ephedra aka Ma Huang – with or without caffeine – have similarly been demonstrated to be safe and effective in studies ranging from 8 weeks to 6 months in length and resulted in additional weight loss than the placebo.
From the best research – ECA fat-burners can account for approximately an extra 2-3lbs a month than you would experience without them. So depending on how much you have to lose, it’s worthwhile in my opinion.
2.) Suppress Appetite
A Fat-Burner should include the active ingredients to suppress the appetite. Some of the ingredients that are known to be effective for suppressing appetite include Ma Huang , bitter orange, phenylethylamine, green tea extract, kola nut extract, theobrama cocoa, yerbe mate, guarana and yohimbe.
3.)Increase Energy
The active ingredients in a fat-burner should increase energy . Because of the stimulatory nature of fat-burners you will usually experience an increase in energy and performance. Placebo controlled studies have consistently shown greater performance to be experienced with eca combinations than with placebo alone. The best fat-burners combine the ingredients in a synergistic manner that enhances energy without resulting in a jittery over-stimulated state.
Fat-burners are not for everybody. If you don’t have much weight or body fat to lose then there is no reason to lose it so fast. Also, some people are more sensitive to the stimulant ingredients found in many fat-burners. If you are sensitive to caffeine or if you have high blood pressure or a heart condition, then they might not be a good choice for you.
Fianlly, keep in mind that to get the best results with a fat-burner, you should take it in the context of a a sound nutrition and exercise program. There are no magic bullets, but a fat-burner will aid many in the process and make the journey easier. I especially like it when I’m cutting back on carbohydrates. It gives me a lot of extra energy that I normally don’t have when I lower carbohydrates.
I don’t use a fat-burner year round. I do use a fat burner at times when I have weight to lose. I usually cycle the days I use it and take a week off after a time-frame to keep it working as effectively as possible. I just started back on the only fat-burner I use that I refer to as “the little yellow pill”. For more info on the little yellow pill click here.
Do Fat-Burners Really Work? If you want a free sample- just input your mailing information on my blog or email me!
Posted in carb-cycling, fat-burning, fat-loss, Uncategorized, weight-loss
Tagged appetite control, diet supplements, dieting, eca, eca stack, energy, energy on low carbs, ephedrine, fat burning ingredients, fat-burners, fat-burning, fat-loss, Ma Huang, suppressing appetite, weight loss, weight loss supplements
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Fastest Fat-Loss Diet on Record!
Burn the Fat! Keep the Muscle!
Do you know what the Fastest Fat-Loss diet on record is? A diet that actually generated close to one lb a day in fat-loss?
You might be as surprised as I was when I first learned that the fastest fat-loss diet on record is a diet that is almost all fat! Of course, You’ve all heard of “The Atkins Diet” and many similar low-carb and other high-fat ketogenic diets but you may have never heard of the “fat-fast” which is basically what it sounds like- eating 1000 calories and close to 100% fat for a short time to spur the most the most metabolically challenged individual straight into lipolysis– which basically forces your body to using your fat-stores for energy instead of your carbs.
The studies that exploded interest in the whole high-fat- low-carb eating model for producing superior fat-loss results can be tied back to two researchers in the 1950’s. Professor Alan Kekwick and Dr. Gaston Pawan were struck by the many studies of differing rates of weight-loss experienced by altering the compositions of food. Their subsequent studies involved putting obese patients on 1000 calorie diets with either 90% fat, 90% protein, or 90% carb. The 90% fat diet resulted in .09 lbs a day! The 90% protein diet resulted in .06% lbs a day! But the 90% carb diet resulted in no weight loss, but in fact gained a little.
Critics claimed that the impressive fat-loss results on the high- fat low-carb diet were a result of water-loss. However, water studies showed water loss to be a very small part of the total weight loss.
Another study was conducted by Frederick Benoit with the Oakland Naval Hospital. Benoit compared obese patients put on a 1000 calorie 90% fat diet with obese patients placed on a total fast. The obese patients on the total fast lost lost 21 lbs after 10 days- but only 7.5lbs was actual body-fat. The patients on the 90% fat 1000 calorie diet lost 14.5 lbs of weight in 10 days, but 14 lbs of it was body-fat. So the high-fat 1000 calorie diet resulted in 7lbs greater fat-loss in 10 days than the group eating nothing at all and none of the considerable muscle loss!
Another study by Charlotte Young of Cornell- compared the results of overweight individuals placed on three diets each providing 1800 calories with varying restriction of carbohydrates. The regimen included either 30, 60 or 104 grams of carbohydrates. The group who had 104 gram of carbs lost 2lbs of total fat out of a total 2.73lbs lost per week. The 60grams of carbs resulted in 2.5lbs of total fat lost out of a total of 3lbs lost per week. The 30gram carb diet is the only one that produced lipolysis and lost a total of 3.73 lbs of total fat per week which was 100% of the total fat-loss.
Pretty interesting, huh? The high fat diet low carb consistently resulted in the most fat loss even with a much higher calorie allowance.
So, you may wonder if I’m advocating the 1000 calorie “fat fast“.
I’m not. I bring up “the fat-fast” because there are valuable lessons to draw on to help achieving your own weight-loss goals. I personally couldn’ t stomach a “fat-fast”. If you can, then why not, give it a try for the short-term only. I’m all for trying new things. But I would puke if I tried to eat all fat diet. Unless it was all nuts. I could do that. But- I could never get filled up on only 1000 calories of nuts. That’s like 5 handfuls. That’s no where near to the “volume” of food I require to feel full. On top of that, the diet is just not practical or desirable to most people and is lacking many nutrients, vitamins and anti-oxitants. The long term health consequences of this type of diet is unknown. Besides that, 1000 calories is extremely low and I would never recommend anyone go that low in calories ever especially if they are active.
But what can we learn from “the fat-fast”? Plenty. I bring up the “fat-fast” for the lessons that can help you lose weight faster and easier.
Lesson 1.) Limit carbohydrates to increase fat-loss.
There’s no reason to eliminate all carbs– We need them for energy and normal brain and metabolism functions. What you should do though is cut back on the proportion of carbohydrates in relation to the proportion of protein and fats you consume with the same number of calories. This will allow you will lose faster.
Why not try to cut carbs by 10%-20% while increasing protein and fat each by 10%. That’s easy and doable. Some ideas include: Exchange your low fat yogurt for a protein shake or Greek yogurt. Cut out the whole wheat bread and add a couple slices of turkey bacon instead. Eat a bigger serving of chicken and smaller serving of brown rice. Cut the croutons and add sliced turkey and olives to your salad. Pretty easy huh?
Lesson 2.) Fat will not make you fat. Too many calories will get you fat.
Adding fat to your meals not only improves the taste of food but helps fill you up longer. In a reduced carbohydrate environment, it is proven to accelerate your fat loss. So add a handful of almonds to your salad. Add some olive oil dressing to your salad. Saute your vegetables in coconut oil. Pop a couple olives. Just stay away from the hydrogenated fats. Stay away from fried foods, margarine and processed foods. But keep your portions small. Fat calories are dense- and total calories still count.
Lesson 3.) Don’t starve yourself or go on a “total fast”.
You can see how quickly the research participants “lost muscle” as well as fat on the total fast. 7lbs of water and muscle was lost in 10 days along with the 7lbs of fat. Losing muscle is the last thing we want because maintaining muscle is crucial for a healthy metabolism. The more muscle you lose- the less calories that are required to maintain your lean body mass. You would be decreasing the amount of food you could eat without gaining weight. So what happens? Yes, you gain it all back and then some! Additionally, You are only becoming “a skinnier version” of the same body. You’re not truly transforming. You’re doing more damage than good for yourself.
I’m currently following what I feel is the most practical, efficient, and doable program which the masses can succeed on and accomplish their fat-loss transformations. For more info on 7 day carb-cycling plan created by Heidi Powell endorsed by Chris Powell of Extreme Make-over Weight Loss – go here- Click on the Bode link. Then click on Bode Plan. It will outline the entire 7 DayCarb-Cycling Diet plan for you. Hope it helps!
Posted in carb-cycling, diet plans, fat-burning, fat-fast, fat-loss, fitness, health, Uncategorized, Vemma, Vemma Bode Products, weight-loss
Tagged Atkins diet, Bode, diet plans. Chris Powell, Extreme Make-over weight loss edition, extreme weight loss, fast, fat fast, fat-burning, fat-loss, fat-loss diet, Heidi Powell, high fat diet, ketogenic diet, low carb, low carb diet. low carb dieting, Vemma, Vemma Bode, weight loss
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Feedback- 1 Week into the Vemma Bode 90 Day Challenge
Are you Ready for the Vemma Bode 90 Day Challenge?
I committed to the Vemma Bode 90 Day Transformation Challenge a whole week ago and I’m finally getting into the swing of it. I’m down 3 lbs today. So I wanted to give you some feedback.
During the holiday season- or more like the last 6 months- I let my weight steadily creep up. Despite daily exercise- my weight climbed from 130lbs to 140lbs which isn’t extremely over-weight- but as my mom says, “You don’t look bad, but you’re carrying more than you need in places you don’t need it.” So that’s honesty coming from a mom. But I didn’t need her to tell me because I could pinch the new inches. And the worst part was that more weight went straight to my belly than I’ve ever experienced before. Ten lbs doesn’t sound like a lot, but boy does it make a huge difference on your knees doing high impact aerobics! I could not do the high impact jogging and jumping jacks etc and when I did- I was paying the price the next day. To be honest, I don’t feel as friendly when I’m out of shape. And finally, I couldn’t wear cute little gym outfits or form-fitting dresses I enjoy wearing!
So the timing couldn’t have been better for me that Vemma came out with the new Vemma Bode Weight-Loss line. The timing was perfect for Vemma to come out with the Vemma Bode 90 Day Transformation Challenge headed by Chris Powell of Extreme Make-over Weight Loss Edition and supported by a sensible carb-cycling diet plan and your personal Bode-Trainer designed by renowned fitness trainer Heidi Powell to personally coach you through-out the whole 90 days with videos and texts sent to your phone daily.
Now I’ve lost weight many times over the years- but I’ve never committed to a 90 day challenge. The challenge idea excited me. The idea that I could challenge myself and inspire others to take charge of their health and fitness seemed like an important cause to take up. Plus to be honest- I liked the idea that I might be able to win $100,000 in cash and prizes for getting back in shape. Truth be told, I havn’t been able to stick to a diet for more than a week in the last decade so I needed the added incentive to follow-through.
My mom was the first person who told me my videos inspired her to start the 90-day challenge. In one week, she’s down 5lbs. Dave is down 5 lbs. My aunt is down 3 lbs. That’s makes me feel good because it’s the first time they have really committed to their diet in a long while.
The Vemma Bode 90 Day Challenge plan I’m following is simple. I take a Vemma Bode Burn once a day and a Bode Rest at night. I’m also take the Bode Cleanse for 7 days of the month. They provide all the protein, vitamins and nutrients to optimize fat-burning, metabolism and energy and recovery and they taste great.
Plus I’m following the Vemma 7 Day Carb-Cycling plan devised by Heidi Powell or at least modeling it. I’m not perfect so I have not followed it to a T. I’m not precise on timing my meals but I can follow 5 meals a day with a portion of protein, healthy fats, and unlimited vegetables for low-carb days. (actually my low-carb days are nothing close to low-carb with the volume of veggies I eat!) I can get filled up on that! Every 3rd day I get 5 meals with a portion of protein, a portion of carbohydrates, and unlimited vegetables. The 7th day is a cheat day. So it’s an easy but effective plan to follow that won’t make you feel deprived or starved.
I’m so encouraged by my healthy 3lb weight loss that I don’t even want a cheat day this week. I’ve had enough of those over the last 6 months! Maybe an extra thick chocolatey protein shake before bed! I will keep you posted! For more information on the Vemma Bode Products, Bode Trainer, and Heidi Powell 7 day carb-cycling diet you can visit http://www.bodegonewild.com
Posted in carb-cycling, diet plans, fitness, health, Uncategorized, Vemma, Vemma Bode Products, weight-loss
Tagged 7 day carb-cycling diet, 90 day challenge, Bode Burn, Bode Cleanse, Bode rest, carb-cycling, challenge, Choose to lose, Chris Powell, dieting, Extreme make-over weight loss, fitness, health, Heidi Powell, high carb diets, low carb diets, the challenge, Vemma, Vemma Bode, Vemma Bode 90 day challenge, Vemma Bode 90 day Transformation, Vemma Bode challenge, weight loss
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Who is Chris Powell? How did he help man lose 400 lbs?
Who is Chris Powell?
You’ve probably heard of him from Star of Extreme Makeover: Weight Loss Edition® & Vemma Bod•ē Product Endorser
Chris Powell is the star on Extreme Makeover: Weight Loss Edition and the best-selling author of Choose to Lose: The 7-Day Carb Cycle Solution. Chris captured national attention with the largest and fastest natural weight loss ever documented, changing the life of a man by helping him lose 401 lbs in 26 months. Chris’ unyielding dedication to another captured the heart of America as he shared his story on such national shows as The Oprah Winfrey Show, The Dr. Oz Show, 20/20, The View, as well as a one-hour documentary for TLC. Chris has exploded onto the fitness scene with his unorthodox approach, becoming a pioneer for a new hybrid of fitness professionals.
Chris Powell recently joined forces with Vemma to endorse their new Bode weight-loss products and 12 week Tranformation challenge. “I’m excited to endorse Vemma Bod•ē which offers a complete supplement package.”
Chris Powell has a deep commitment to help others which is rooted in his own struggle with body image. He knows what it takes to help people overcome their biggest challenge – their weight – to ultimately reclaim their life. Chris is currently traveling the country with Extreme Makeover: Weight Loss Edition, a documentary-style series, which is airing its second season starting May 2012. Viewers see how he uses his innovative techniques, education and expertise to guide extremely overweight individuals as they shed hundreds of pounds over the course of a year. Extreme Makeover: Weight Loss Edition, which debuted its first season in the spring of 2011, assembles each participant’s story into a stand-alone episode.
Chris Powell has taken the extra step with many of his participants’ fitness changes by moving into their homes. By assuring that they have the proper nourishment and exercise movement, he has provided a fresh perspective to individuals whose lives have become unmanageable because of their weight.
He holds a degree in Exercise Science with concentrations in biomechanics and physiology and the NSCA professional training accreditation as a Certified Strength and Conditioning Specialist (CSCS). He has been the Fitness Pro on KTVK’s Good Morning Arizona for almost ten years, delivering tips, shortcuts, and tricks of the trade to the largest news viewing audience in Arizona.
Chris Powell’s passion to help transform as many lives as possible and helping as many as possible lose weight has led to his partnership with Vemma and their new Bode product line.
I’ve read Chris Powell’s best-selling book “Choose to Lose” the 7 Day Carb-Cycle Solution” and am proud and excited to have him as an endorser of the Vemma Bode Weight-Loss Line and Transformation Challenge. Who better than to lead up the challenge? His methods are practical and his 7-day carb-cycling weight loss plan is doable for the masses and sets them up to succeed!
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Tagged 7 day carb-cycling diet, 7 day carb-cycling plan, 90 day challenge, 90 day transformation, carb-cycling, Choose to lose, Chris Powell, diet programs, easy diet programs, Extreme Make-over weight loss edition, extreme weight loss, the challenge, Vemma, Vemma 90 day Transformation, Vemma Bode, Vemma Bode 90 day Transformation, weight loss
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Carb-Cycling for Weight Loss. What are the Benefits?
Carb cycling has been a “fat loss secret” of bodybuilders for decades. They often use this technique in final preparation of achieving extremely low body-fat levels. But it’s not exclusive to body-builders. You can benefit too!
A typical carb-cycling diet alternates days of lower carbs and lower calories with days of higher carbs and higher calories. The low carb days optimize fat-burning because your insulin levels are decreased which encourages greater fat-loss. The higher carb and calorie days keep the body from adapting to less calories and resulting in plateaus. The fat-loss still results from a net calorie deficit but the benefits include a longer sustained fat-losing period without the accompanying plateaus and the loss of energy and mood swings which often occur on a low carb diet. So you receive the best of both worlds!
1.) Carb-Cycling has Physiological Benefits
One of these benefits include elevating hormones which control hunger. The body is efficient at adapting to caloric restriction. One of the main hormones that controls hunger is leptin. When we dramatically restrict calories and carbs leptin levels are decreased resulting in hunger and cravings. When we increase carbs and calories leptin levels are elevated and hunger and cravings come under control.
The idea here is that it’s NOT a good idea to always be in a deficit.
The problem with large prolonged deficits is that your metabolism tends to slow down as an adaptation to the caloric restriction and your appetite increases. These detrimental effects can be controlled when hormone levels are normal.
Carb cycling works by raising calories and carbohydrates every few days, restoring metabolism and regulating hormones which control hunger-bringing them back to normal levels. Leptin levels rise telling your body that you are no longer in “starvation mode” and brings your metabolism back to normal.
2.) Carb-cycling also has Psychological Benefits.
When you’re on low calories all the time, you are physically hungrier but you also get cravings, which can be different than physical hunger. Have you ever been on a low carb diet and find that all you crave is carbs? You wake up at night wanting chocolate?
With carb cycling, you know you get to eat more carbs in a few days so it’s easier to hold out. Carb cycling helps most people with compliance because you don’t feel so deprived. As a result, you avoid plateaus and less likely to binge.
3.) Carb-Cycling supports Lean Muscle
Another benefit of carb cycling is that it allows you to add muscle or maintain lean body mass while in a calorie deficit.
That’s because when you’re raising calories you are not always in a calorie deficit. When your body is given more fuel on “high carb days”, that can be directed into muscle tissue for growth provided you are giving the muscle proper stimulus. And you definitely need to be giving the muscle stimulus while on any calorie reduction diet so you don’t lose muscle!
Being on low calories and low carbs 100% of the time can really affect your workouts and your energy. Including higher calorie/carb day works wonders to increase your training endurance and intensity. If you can train harder and longer, you can build more muscle and burn more fat.
If you are trying to lose weight and find yourself at a plateau, give carb-cycling a try. It may be just the trick to break your plateau and get you back on the road to a slimmer and sexier you! Check out my you-tube explaining carb cycling! What is carb-cycling? Click like if you like it.
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Tagged balancing hormones, benefits of carb cycling, breaking weight loss plateaus, carb cycling diet, carb-cycling, controlling cravings, controlling hunger, decreasing appetite, decreasing hunger, fat-burning, high carb, leptin, leptin levels, low carb, low carb diet, plateaus, weight loss plateaus
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