Facebook Q & A

Below is the video Q & A where Brett & Emily answer the 3 most liked questions from the Fit Chick VIP Forum.

We would love to hear what you think, leave a comment below.

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Circuit Training & Fat Loss

In this day and age,  i am noticing people becoming bored with their workouts far quicker than  years ago.

Maybe it is just the fast paced world we live in.

It wasnt to long ago that 60 minute workouts were the in thing, and you would work only 1 muscle group at a time.

Fast forward to today and things have changed quite considerably.

30 minute training sessions are the in thing, and the single muscle group training, although still popular, is not as popular as it once was.

There is a new, well its actually fairly old style of training, yet it is becoming more and more popular.

A study in the: J Sports Med Phys Fitness. 2010 Mar;50(1):43-51.

AIM:

The purpose of this study was to determine the physiological effects of circuit training performed at different intensities on body composition, strength and blood lactate in middle-aged subjects who had recently undergone only minimum physical training.

METHODS:

Forty participants (aged 50-65) were assigned to a control group (CG) or to one of the three exercise treatment groups: Endurance Group (EG), Circuit-Low Intensity Group (CLG), Circuit-High Intensity Group (CHG).

The three groups exercised three times per week, 50 min per session for 12 wk using EG (N.=10), CLG (N.=10) or CHG (N.=10). Pre- and post-training, participants

RESULTS:

Among the three groups, CHG showed the greatest reductions in body weight (BW), percentage of fat mass (FM), waistline, blood lactate (produced at 100 Watt during submaximal test) and greater improvement in 6RM in horizontal leg press and underhand cable pulldowns.

CONCLUSION:

The results obtained favored the conclusion that high-intensity exercise combined with endurance training in the circuit training technique is more effective than endurance training alone or low intensity circuit training in improving body composition, blood lactate, moreover CHG results in significantly greater strength increase compared to traditional circuit training.

So with that in mind here is a mini Circuit Training Workout just for you.

Let us know how you go, by leaving a comment below.

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Sleep, Hormones & What It Has To Do With Fat Loss (very interesting)

Hey there

What you are about to discover is something that should be taught in all schools.

WHY?

Ill save that for the end, and i will let you draw your own conclusions.

Because i believe so strongly that this should be taught at schools, i will take it upon myself, to teach this in the most easy to understand way possible.

Once upon a time (what a great start huh) there lived 2 hormones, one was called Mr Leptin and the Other Mr Ghrelin.

Mr Leptin is known for the regulation of energy balance, he suppresses food intake and thereby can be responsible for weight loss.

And Mr Ghrelin, on the other hand is a fast-acting hormone, seemingly playing a role in telling you that you are hungry.

An easy way to remember Mr Ghrelin is to call him the “HUNGER HORMONE”.

According to the latest research, leptin plays an important role in appetite control, metabolism and weight loss. It is your body’s natural weight control mechanism. And the great thing about leptin is that it is produced naturally in the body.

Leptin Regulates Metabolism And Appetite

  • It lets your brain know how much fat is in your body. As leptin levels rise, your appetite diminishes. As leptin levels fall, your appetite increases.
  •  It regulates the rate of fat breakdown. As leptin levels rise, your metabolic rate increases. As leptin levels fall, your metabolism slows.

Studies have shown that obese subjects are actually “Leptin Resistant”, now you can see why it can become a struggle to lose weight, especially when it starts packing itself on.

The problem with being Leptin resistant is that, your Leptin signal beacon is not being heard by your body, sort of like your mobile phone being on silent, therefore not being able to stimulate your metabolism, but even worse, it doesnt help to suppress your appetite.

Lets Look at what causes Leptin Resistance?

Things such as:

Fast food (bad fats)

Not enough exercise

To much stress – emotional, physical, chemical, and many more types

And of course NO Sleep.

So with out further ado i would like to invite Mrs Sleep (i had to bring a female into the mix)

Mrs Sleep is probably the most neglected character in this fat loss adventure story, with late night movies, late nights at the office, 4 am starts, working 3 jobs, Mrs sleep becomes very neglected.

You may hear some sayings like, oh ill sleep when im dead… well im afraid that you will be dead alot sooner than you think if you dont appreciate and utlise what Mrs Sleep can give you.

Many studies have found that lack of sleep will contribute to fat loss in a major way.

Whilst shuffling through several medical studies on this topic, there was one particular study that really stood out to me, and if you have children then you had better read carefully.

The U-M Center for Human Growth and Development, conducted a study exploring the relationship between sleep duration and overweight risk for third-grade and sixth-grade children, researchers found that children who got less shut-eye – fewer than 9 hours each day – were at an increased risk of being overweight, regardless of their gender, race, socioeconomic status, or quality of the home environment.

The study results show that for every additional hour of sleep in sixth grade, a child was 20 percent less likely to be overweight in sixth grade; every additional hour of sleep in third grade resulted in a 40 percent decrease in the child’s risk of being overweight in sixth grade.

So the next time the young one asks to stay up that extra hour to finish the last level of there computer game, you may thing twice.

Another study of 1,024 participants in the population-based Wisconsin Sleep Cohort Study, Mignot and colleagues found that in persons sleeping less than 8 hours, increased BMI was proportional to decreased sleep.

The researchers also found that shorter sleep times were associated with increased circulating ghrelin and decreased leptin.

NOTE: Sleep restrictions cause a reduction in Mr Leptin and an increase in Mr Ghrelin (not good)

So How Can You Make Leptin Work?

Unfortunately there are not many doctors or even health professional who actually understand how Mr Leptin works. (not ones i have seen anyhow) which can make it really hard for people to understand.

We really need to look at this from a wider perspective.

Its ok for someone to say, just eat healthy, exercise and get enough sleep, but for me, i think it is extremely important that people are educated on this, and taught to understand, in simple terms, what actually goes on in your body.

To start out by simply, adding the right fruits, vegetables, proteins, cutting out sugar and unhealthy fats (not all fats) and by adding an extra 60 minutes to your sleep time, you will start to see signifigant changes.

Also you will want to work on something called your Metabolism.

Increase Your Metabolism To Lose Body Fat

It is fairly well known that exercise can help increase your metabolism, and that regular exercise stimulates the activity of fat burning enzymes, the exciting new is that the hormone Mr Leptin also stimulates these fat burning enzymes which can increase your metabolic rate, even when you are not exercising, (that like getting a gift when it is least expected)

DO NOT GO ON A DIET: Dieting fails due to a combination of hormonal changes (aka Mr Leptin and Mr Grhelin, muscle loss, and of course flat out frustration.

When faced with a shortage of calories, your body’s natural response is to conserve fat.

This mechanism may have come in handy for your distant ancestors trying to survive a famine, but the “starvation response” and it’s associated hormonal changes make life difficult for many a dieter.

If a dieter persists long enough with the self-imposed famine, the body begins to break down muscle tissue for fuel.

When protein is broken down, it releases nitrogen. Your body will quickly wash away the nitrogen by releasing water from tissue cells, causing an immediate reduction in water weight and a noticeable drop on the scale. However, water and muscle loss is nothing to celebrate.

The water weight will be quickly regained as soon as you have something to drink, and the missing muscle can wreak havoc on your metabolism for a good long time.

Muscle is a metabolically active tissue. It requires a certain number of calories each day to maintain itself.

Therefore, the more muscle you have, the more calories you burn even when you’re just sitting around. As your muscle mass drops, so does your daily calorie requirement.

Suppose, for example, that a dieter loses 5kg of muscle (along with maybe 10 kg of fat) on a strict diet. Now suppose that each kilo of muscle had been burning 50 calories a day just sitting there. Together, those 5 kg of muscle had been burning 250 calories a day.

With this muscle tissue gone, the dieter must now consume 250 fewer calories a day in order to maintain that weight-loss.

However, we know that most dieters won’t keep up the starvation routine for long.

They’ll eventually return to their old eating habits.

When this happens, the weight inevitably comes piling back on.

The kicker is that while they lost both muscle and fat during the diet, what they put back was all fat.

So, even though they may weigh the same as they did when they started, they now have a lot more fat and a lot less muscle than they did before the diet. This means that their metabolisms are slower and their calorie requirements are lower.

Even if they return to their pre-diet eating habits, they still require 250 fewer calories a day due to the muscle loss. That’s one reason dieters are prone to regaining all of the lost weight and then some.

The solution to this dilemma is an active lifestyle that includes aerobic exercise, a solid weight training program, and a healthy diet.

What is a healthy way to eat you ask? A healthy diet is based around, fresh fruits and vegetables, and lean protein.

A healthy meal plan keeps your metabolism in high gear with 4 to 6 small meals a day. It’s flexible enough to allow for popcorn at the movies or cake at a birthday party. (we need to keep it real)

A healthy Meal Plan is realistic and permanent; not something you suffer through for a week or two and then quit.

The goal is to consume as many calories as you can while still losing body fat and maintaining or gaining lean muscle.

If your calories are already below normal, don’t restrict them further. Instead stick with your current amount and focus on becoming stronger and more active, so you can gradually increase your calories to a normal healthy level.

If your calorie intake is already in a healthy range, decrease it only slightly, and only if necessary.

Personally i never count calories, never have and never will, but to put it into perspective for all the calorie counters:

A small reduction of about 100-200 calories a day, or 10-15 percent less than usual, is more likely to protect your lean muscle and less likely to trigger a slow-down in your metabolism.

Following this type of routine, it’s possible to gain about .5 kg of muscle per week and lose about 1 kg of fat per week. Exactly what you are after if you want that Bikini Body.

The end result is that the number on the scale might not move much at all, it may even go up.

Your clothes will get looser and your self-esteem will sky-rocket. Yet the number on the scale won’t budge!?!?! It’s at this point that a lot of people will chuck the weight training because they don’t understand the physiology of what’s happening.

The truth is that when you’re strength training it’s possible to get smaller and heavier at the same time. Thats why our Bikini Body Shape Up System is so successful.

Muscle is a much denser tissue than fat.

A kg of muscle is like a little chunk of gold, while a kg of fat is like a big fluffy bunch of feathers. The fat takes up more space on your body.

At this point, it’s best to toss out the bathroom scale and rely on the way you look and the way your clothes fit.

The scale can be misleading and discourage you when you’re actually doing great.

The bottom line is that you want to make strong, healthy, positive changes rather than punishing your body and your spirit with starvation and lack of sleep.

Your goal is the sleek healthy body of a naturally lean person who can enjoy what they eat. You want to avoid at all costs the frail sagging body of a chronic dieter who has to measure every morsel.

Take the Clean Eating Approach and jump on the Bikini Body Shape Up System, this system covers the A-Z when it comes to creating that sexy figure you have always desired.

It covers a 21 day clean eating plan

Metabolism Boosting Workouts

Mindset Module and so much more

Summary For the Skim Readers:

  • Get more sleep, studies show sleep deprivation lead to fat gain
  • Increase your metabolism
  • Dont Diet
  • Follow proven systems that have a life long shelf life, like the BBSU
  • Skim readers only (Next time read the whole article and do not skim read :)
If you like this article you may also like:

How To Get More Of This Hormone For Greater Fat Loss

Poor Digestion VS Fat Loss 

 

References: 

Taheri S, Lin L, Austin D, Young T, Mignot E. Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index—A population-based study. PLoS Med. 2004;3:e62. [Reference List]

“The Fat Resistance Diet” by Leo Galland, M.D., Broadway Books

PLoS Med. 2004 December; 1(3): e61. Published online 2004 December 7. doi:

Int J Endocrinol. 2012;2012:530726. Epub 2012 Aug 14.

 

I would love to hear what you think.

Should this be taught at schools?

Leave a comment below.

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3 Fat Fighting Alcohol Tips

3 Tips That Can Help You Fight The Fat

TIP 1. Obviously alcohol gives you extra empty calories on the days that you choose to drink.

Alcohol has 7 calories per gram compared to 4 calories per gram for carbs and protein, and 9 calories per gram for fats.

However unlike ingesting carbs, protein, or healthy fats from a healthy food source, drinking alcohol gives you LOTS of calories with very little micronutrients.

On nights that I know are going to involve some drinking, it helps to make sure that dinner is based only around protein and vegetables.

You’re going to take in a lot of empty calories with the alcohol, so eating a good portion of appetite-satisfying protein along with nutrient-rich vegetables can help to control your appetite and give your body the nutrients it needs.

Plus, most importantly, there’s just no room for loads of carbohydrate-rich foods if you’re also going to be consuming alcohol. Carbs + alcohol is a perfect recipe for growing a beer belly! Try to keep that evening meal a fairly low carb meal to save yourself from extra empty calories.

TIP 2. If you want to save your body from adding layers of ugly fat, by all means stay away from syrupy, fruity drinks that are loaded with sugar… this is a double whammy for your gut as you’re not only getting all of the empty alcohol calories, but also loads of empty sugar calories.

Big fruity drinks such as a big margarita, or other tropical fruity drinks can sometimes have as much as 500-600 calories per serving and 70-100 grams of sugar!

And I don’t think this even needs to be mentioned, but if you care about your body, any drink that uses soda pop as the mixer is going to be loaded with sugar (usually high fructose corn syrup) and calories.
Instead, your best bet is to stick with a clear alcohol mixed with club soda (NOT tonic) and a squeeze of lime or lemon (hey, at least you get a little vitamin C and antioxidants with the squeeze of lemon and lime!).

Vodka with club soda and extra lemon and/or lime squeeze is my drink of choice at the bars and nightclubs.

Stay away from tonic water mixers!

Some people don’t realize this, but tonic water is loaded with almost as much sugar as regular soda pop… on the other hand, club soda has no calories at all. It’s clearly the lowest calorie way to drink.

TIP 3. If you’re going to drink beer, you’re better off choosing just 1 or 2 dark beers rather than 5 or 6 light beers.

Sure, dark beers have more calories than light beers, but dark beers also have more B vitamins and antioxidants than light beers, so you actually get more nutrition from the dark beer.  As long as you keep it to just 1 or 2 dark beers, you may still stay within 150-400 calories.

Generally, it also takes a little longer to drink a good dark beer compared to a watery light beer too.

Check out how Australian Women are losing Kilos and cms, whilst still enjoying the occasional drink.

Click The Image Below to Watch a short 60 sec video trailer.

If you liked todays article please leave a comment below.

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Recommended Reading

Wheat Belly: Lose The Wheat, Lose The Weight & Find Your Path Back To Health

A renowned cardiologist explains how eliminating wheat from our diets can prevent fat storage, shrink unsightly bulges, and reverse myriad health problems.

Every day, over 200 million Americans consume food products made of wheat.

As a result, over 100 million of them experience some form of adverse health effect, ranging from minor rashes and high blood sugar to the unattractive stomach bulges that preventive cardiologist William Davis calls “wheat bellies.” According to Davis, that excess fat has nothing to do with gluttony, sloth, or too much butter: It’s due to the whole grain wraps we eat for lunch.

After witnessing over 2,000 patients regain their health after giving up wheat, Davis reached the disturbing conclusion that wheat is the single largest contributor to the nationwide obesity epidemic and its elimination is key to dramatic weight loss and optimal health.

In Wheat Belly, Davis exposes the harmful effects of what is actually a product of genetic tinkering and agribusiness being sold to the American public as “wheat”—and provides readers with a user-friendly, step-by-step plan to navigate a new, wheat-free lifestyle.

Informed by cutting-edge science and nutrition, along with case studies from men and women who have experienced life-changing transformations in their health after waving goodbye to wheat, Wheat Belly is an illuminating look at what is truly making Americans sick and an action plan to clear our plates of this seemingly benign ingredient.

5 Minutes For Fat Loss

Hey There

Its Finally Here.

Check out my latest article that is hot off the press, featured in the FAT LOSS edition of Oxygen Magazine.

This article is a must read for anyone looking to lose weight, tone up, increase your energy, and to be an all round Bad ASS! (in a good way)

I reveal a strategy that will literally take you 5 minutes to complete, but will have a profound effect on your desired goals.

RIGHT CLICK THE IMAGE BELOW to download the pdf file.

 

I would love to hear what you think?

Please leave a comment below.

 

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Special Hormone For Fat Loss (And How To Utilise It To Your Advantage)

I would go as far to say that you have never heard of this hormone before, however i would go even further to say, that after reading this article, you will never forget it?

Peptide YY – sounds like some sort of alien doesnt it?

Peptide YY, also known as peptide tyrosine tyrosine,  but for todays sake and for the longevity of my fingers whilst typing, we will call it PYY.

Lets lay the foundations here for a minute.

Im sure i am speaking to the converted here, but please stay with me, it is very important.

At the moment obesity is one of the biggest challenges that this world faces, we don’t need to be a rocket scientist to figure that one out huh?

Anyhow obesity and PYY have a pretty close relationship, let me explain:

Recent studies have improved our understanding of energy homeostasis  by identifying sophisticated neurohumoral networks which send signals between the brain and gut in order to control food intake.

So what that means is that our Brain and Gut communicate together to tell us if we are hungry or not, simple huh? well This is where PYY comes into play.

PYY is an appetite suppressing hormone, which is isolated originally from the upper small intestine, PYY is released from the L cells of the distal gut in response to any ingested nutrients along with two other gut hormones. To keep you from losing focus i wont introduce these hormones, lets just call them, 2 & 3.

The way in which PYY is secreted, has suggests that this hormone can play a pivotal role in satiety.

Circulating PYY concentrations are low in the fasted state and they increase rapidly following a meal, with a peak at 1-2 hours and can remain elevated for several hours.

A new review in Experimental Diabetes Research suggests that PYY may have a role in the pathogenesis of a number of anorectic conditions such as inflammatory bowel disease, steatorrhea, tropical sprue, and cardiac cachexia, since plasma PYY levels are elevated in patients with these conditions.

This review also showed that the administration of PYY shows a reduction in food intake and body weight gain in rats.

In both lean and obese human subjects, intravenous administration of PYY reduces appetite and food intake with observed plasma PYY levels similar to the physiological levels after a meal; once again this data suggests that the physiological effect of PYY is to suppress food intake.

Furthermore, PYY has been reported to regulate energy expenditure, delay gastric emptying, reduce acid secretion, and inhibit gallbladder contraction and pancreatic exocrine secretions.

Also we need to note that Circulating PYY levels are low in obese subjects, OH NO, so it can make it even harder to shift that stubborn body fat if you are already obese?.

Leptin also reduces appetite in the response to feeding, however the pit fall for obsess people is that they develop a resistance to leptin. (what, that is contradictive), yes it is, but there is an explanation, but we will save that one for another day.

On the other hand, attempts to use PYY directly as a weight-loss drug have met with some success.

In the The New England Journal of Medicine, Researchers noted that caloric intake during a buffet lunch offered two hours after the infusion of PYY was decreased by 30 percent in obese subjects -

WAIT A MINUTE, before you jump on google and try and find out when you can order the next shipment of PYY, (which i highly DO NOT recommend) there is more to it, but better yet, we can suggest some strategies so you can Increase PYY normally. YAY, its all ok again.

Increased production of PYY can be prompted by the following:

Various eating patterns, food choice and supplements can greatly impact the production of this hormone and thereby help regulate your appetite.

In 2006 the US National Library of Medicine, tested human subjects on the relationship between a  high-protein intake vs a low protein intake, results showed that the Increased Protein consumption, induced the greatest release of the anorectic hormone peptide YY (PYY) and the most pronounced satiety.

Dr. Rachel Batterham, suggests that, while simple diet changes could be as simple as a 2 to 3 percent increases in protein and smaller reductions in starchy  carbohydrates, we still need to remember that it is a long term change, not a unattainable diet, such as the one that rhymes with Fatkins.

So summing it all up.

If you are still under the impression that to much protein will turn me into the incredible hulk, then you are mistaken, (of course there is a limit to your daily protein intake, however this will vary from individual to individual.

A  study by the Nutrition Journal, 9: 72 showed that there were no detrimental effects on kidney, liver or bone health after one year of consuming protein intakes of 2.2g/kg of lean body mass.

Another study showed that a diet consisting of 25% protein with an additional 50g of supplemental protein daily, had no ill effects on health (it also happened to be the best for maintaining a healthy weight after dieting.

Be sure to be getting the majority of your protein intake from quality whole foods, such as:

Chicken
Beef
Turkey
Lean Mince
Fish
Eggs

However in this fast paced day and age, we need the good old back up plan, and this is where a great quality protein supplement comes in handy.

Now with all the confusion and all the expensive marketing, when it comes to what protein is best to purchase, it can become very overwhelming, trust me, i answer this questions many times a day.

Here is how to pick a good protein:

Pick a protein that has a high % around 80% is best, many companies out there just fill the proteins with low grade quality so they can keep stocking the shelves, and it is the end consumer who end up missing out.

Also be sure your protein supplement is low in sugars, trust me, you can find some great tasting proteins out there that are still great quality.

Don’t be fooled by the 500gm containers they have in the supermarkets and chemists, the mark up on those things are unbelievable, dont get me started.

Thats why we have created FIT CHICK SUPPLEMENTS, head on over and check out what we have to offer, as you will see it is only quality goods at unbelievable prices.

Seriously one of our products sells for $49.95 for 25ogm, one of the major supplement brand sells the exact same thing for $49.95 for only 50gm, i rest my case.

So check out the latest fit chick supplement range here, especially our Best Seller, Thermo Curves, it has extra ingredients that also help with fat burning.

 

References:

Section of Investigative Medicine, Imperial College London, Commonwealth Building, Du Cane Road, London W12 0NN, UK

Li, Z., Treyzon, L., Chen, S., Yan, E., Thames, G., & Carpenter, C. L. (2010). Protein-enriched meal replacements do not adversely affect liver, kidney or bone density: an outpatient randomized controlled trial.

 

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The Top 5 Foods to Avoid For Those With Joint Pain and Chronic Injuries

Todays article is a guest post from a great friend and colleague of mine Dr Peter Osborne.

Diet is often overlooked as a cause for chronic joint pain and repetitive sports injuries.

The foods listed below should be completely avoided by people plagued with recurring injuries and joint problems.

Foods that create inflammation, interfere with normal body function, and contribute to inflammatory damage:

  1. Trans or hydrogenated fats.  Common foods with trans fat include – margarine and other butter substitutes, cake icing, peanut butter, pop corn, and fried foods.  Even if the label says 0 grams of trans fat on the front of the package, it may still contain a ½ gram of trans fat per serving size.  Many food manufacturers changed their serving sizes so they could put “0 Trans Fat” on their packaging.  If a food contains any amount of trans or hydrogenated fat, it should be avoided.  This type of fat disrupts the way your body uses omega 3 fats.  This fat also disrupts the way your body handles tissue inflammation.  If you have chronic joint pain it should be avoided at all costs.
  1. Cereals, breads, and pasta.  Grain based foods contain very high levels of omega 6 fatty acids.  This type of fat leads to the creation of inflammatory chemicals within the body.  This type of fat also works against the anti inflammatory omega 3 fatty acids.  Recent research published in the journal of Surgical Neurology found that increasing EPA and DHA (nutrients found in omega 3 oils) through supplementation improved back and joint pain, and reduced the need to use pain medications in most patients studied.  Cereals, breads, pastas and other grain based foods should be avoided in those with chronic back pain to facilitate the body’s ability to resolve inflammation and heal.
  1. Fried Foods.  This includes items such as chips, French fries, fried meats (chicken, steak, etc.), and even fried vegetables. Commercially fried foods are typically cooked inTrans fat at high temperatures.  This process creates a cancer causing chemical called acrylamide.  Even frying in canola, soybean, corn, or other oils can be problematic.  These oils tend to become rancid when exposed to high temperatures.  Again these oils are rich in omega 6 fatty acids that tend to elevate tissue inflammation.   Cooking in these oils contribute to cancer, heart disease, weight gain, diabetes, and more.  They thicken the blood making it more difficult for the body to deliver nutrients to tissues thus decreasing the body’s ability to heal.
  1. Sodas and Artificial Sweeteners.  Soft drinks contain 10 teaspoons of sugar, high levels of caffeine, artificial colors and flavors, sulphites, and carbonated water.  If the soda is sugar free, it typically contains chemical sweeteners like aspartame, saccharin, and sucralose.  Sugar contributes to excessive insulin levels in the body which in turn are linked to weight gain, diabetes, and the reduction of the body’s ability to heal properly. Caffeine is a drug that causes the loss of vitamins and minerals in the urine.  Additionally, it causes chronic muscle spasms.  Both of these affects lead to the diminished ability to heal and recover from back pain. Artificial sweeteners have been shown to contribute to cancer and contrary to popular belief; artificial sweeteners still contribute to high insulin levels in the body.  A recent report from the Duke University Medical Center found that Splenda interferes with the body’s ability to metabolize nutrients and medications.  An organization called Citizens for Health has recently filed a petition to the FDA to remove Splenda from the market due to health and safety concerns.  Soda should be completely avoided.
  1. Sugar.  If sugar were newly released on the market today, it could be classified as a drug.  Sugar contributes to inflammation, elevated insulin levels, diabetes, cancer, heart    disease, and more.  Because it supplies empty Calories, its digestion causes the body to use up more vitamins and minerals.  Sugar has been shown to depress the immune system leading to delayed healing in the body.

Let us know what you think about this post by leaving a comment below.

Have a great day.

 

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Poor Digestion vs Fat Loss

When it comes to Fat Loss this particular topic is not discussed to often in the fitness world, why? well i dont really know, but what i can presume is this, its not the prettiest topic to talk about thats for sure.

Firstly lets give you an overview of what Poor vs Good Digestion actually is.

Good digestion occurs when minerals are absorbed from the gastrointestinal system and assimilated adequately, therefore maximising physical and mental performance. (this is good)

On the flip side, the oppostie happens if digestion is poor, you become nutrient deficient and your energy levels and vitality suffer. (thats bad)

Lets Get To Know The Digestive System

The gastrointestinal tract is a long, hollow tube that extends from the mouth to the anus: food and fluids that enter the GIT do not become part of the intestinal environment until they have been broken down and absorbed into the blood or lymph channels (stay with me here, this is important stuff)

The nutrients contained in ingested foods and fluids must be broken down into molecules that can be absorbed across the wall of the intestine, gastric acid and enzymes get to work and begin the digestive process.

The small intestine is the Major site for the digestion and absorption of food.

If food is not digested properly it ferments in the stomach and upper intestines producing hydrogen, carbon dioxide and organic acids. (i think we know what that means, its times like this you start blaming the poor dog, lol)

In a healthy digestive system, the lining of the digestive system is a very efficient filter, allowing beneficial nutrients like vitamins and amino acids to pass into the blood stream, whilst keeping toxic bacteria and waste products of digestion within the bowel.

Any of the below conditions can cause poor digestion:

  • Poor liver function – this is the major filter and detoxifier of the human body.
  • Poor diet – this is all about poor food choices, junk food and processed foods are a huge contributor here. The most common culprit is the lack of fibre, which is found in whole foods such as fruits, vegetables and nuts. Low fibre is a primary cause of poor digestion and nutritional deficiencies
  • Medication – antibiotics, steroids and the contraceptive pill can alter the balance of bowel flora. (warning, always consults with your doctor before stopping or even starting any medications.
  • Low levels of digestive enzymes – this is common past the age of 40.
  • Food Intolerances/ allergies – Lactose intolerance is a well known example. You can get specific tests done to check for intolerances, please ask your GP
  • Stress – This causes energy to be taken away form the gastrointestinal tract and also lowers the absorption of minerals and nutrients.

Now I probably don’t need to tell you this but water is a VERY important part of the digestive function.

With our busy lives we are lucky to get in a couple of classes of the good ole H20 a day (NOTE: you are never to busy to drink water)

The body absorbs water best when it is drunk in small but constant amounts, think of a piece of clay, now picture yourself tipping a full bucket of water over the clay, now the piece of clay would be luck to absorb 5% of the water, now think of the piece of clay and picture yourself dripping water onto it, in slow instalments, the clay has a much higher chance of absorbing the water, our bodies work in a similar way, except we are much better looking than a piece of clay don’t you think?

On a normal day 33ml of water per kilogram is needed, i bet your thinking right at this moment, wow i would never stop going to the toilet if i drank that much? you will get used to it, i mean how does the American Swimmer Michael Phelps eat 12000 calories a day, i bet he struggled like crazy when he first started, now it would be like an afternoon snack to him.

So the moral of the story is DRINK Water, 33ml per kg of body weight to be precise, ok so moving on…

TIP: to replace lost electrolytes try adding Himalayan or Celtic sea salt to your drinking water.

Exercise:

A moderate amount of exercise enhances digestion by promoting nutrient absorption (YAY another great reason to get up and moving).

On the flip side, if you are an excessive exerciser, supplementaion is needed as it is difficult for the diet to provide enough to keep up with the depletion caused by high levels of exercise.

How Poor Digestion Can Effect Fat Loss

For people who are very active in sports or exercise and still struggle with fat loss, there can be a number of contributing factors.

Fat loss wont happen if the body is trying to protect itself in some way. This can be directly related to digestion, and the amount of toxins present in the fat cells. The body holds onto fat as releasing the built up toxins from the fat cells can be very damaging.

Other reasons the body holds onto fat are because of thyroid disorders or mineral deficiencies.

For eg: potassium is the main mineral that allows the cells to detoxify. Levels of cellular potassium decrease during exercise, and this can be a cause of toxin inhibition, cellular swelling (with water and fat), keeping toxins trapped inside the cell.

Do You Crave Salt & Sugar?

Sugar and salt cravings are a sign the digestive system is out of balance. Salt cravings can indicate lack of salt but it can also mean the liver is not working effectively.

Sugar cravings can also indicate lack of protein, low chromium levels or yeast overgrowth.

The Bottom Line

There are many, many signs and symptoms of poor digestion, but the bottom line is that poor digestion is intimately associated with poor health.

If you think you may have poor digestion i would suggest to consult with a Naturopath or you GP to get this looked at.

Remember that clean nutrition and regular exercise can dramatically decrease your chances of poor digestion.

So the next time your hand reaches for that junk food, think about how hard your body needs to work to try and break it down, is it really worth it?

 

To get your hands on the #1 Bikini Body Shape Up System, which promotes, clean healthy eating and of course fun challenging workouts, click here

 

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Cable Ab Twist

In this video we take you to our gym where Brett demonstrates one of the best resistant training exercises for your obliques using the cable machine.

He shows the correct technique needed for this exercise so you get the best results. Remember before making the load heavier, get your form and technique down pat to prevent from any injuries.

 

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