Here’s why you should go with Krill Oil over regular fish oil:

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So what and when should you eat after a workout so that you burn the most fat?

This interview on post-workout nutrition with Chad Waterbury and Ori Hofmekler, best known as the author of The Warrior Diet, came as a shocker to me although, anecdotally, I noticed better results when my work schedule accidentally forced me into this post-workout nutrition plan.

I realized I got leaner after I ran out of my purposely-sugary (to spike insulin levels) carb/protein post-workout shake and was “stuck” with simply whey. I lost even more body fat when I squeezed in “entrepreneuring” (from important conference calls to mopping) between my personal workout and my post-workout drink.

Highlights:

• You don’t have to eat immediately following your workout
• You don’t have to spike your insulin levels with carbs immediately after your workout  (Darn it, there goes my excuse for my post-workout oatmeal raisin cookie(s). “Oatmeal AND raisins can’t possibly be bad for you, right?”)

Chad Waterbury: Ori, throughout the majority of my career I’ve recommended fast-acting carbs with protein powder in the post-workout meal in order to get an insulin spike and shuttle amino acids into the muscles for growth and repair. But after consulting with you I’ve realized that I might have been wrong with this approach.

Can you explain the problems with ingesting simple carbs such as raisins or cherry juice immediately after training?

Ori Hofmekler: First off, after training your muscle becomes temporarily insulin resistant. That’s due to tissue micro-injuries which impair the mechanism that utilizes glucose in your muscle. Putting a high glycemic fuel in your muscle right after exercise will jeopardize energy utilization and disrupt your insulin sensitivity. High glycemic fuel includes all kinds of sugars, dried fruits and refined flour.

One of the biggest misconceptions is the idea that an insulin spike is necessary for boosting protein synthesis in the muscle. The truth is quite different. The real factor is not insulin spike but rather insulin sensitivity.

It has been proven that as long as insulin sensitivity is high, even low (fasting) insulin levels along with amino acids will be sufficient to trigger mTOR/AKT – the cellular pathway that deposits protein in the muscle towards repair and growth.

Overly spiking insulin with simple carbs immediately after exercise impairs insulin sensitivity and diminishes your capacity to sustain a healthy metabolism and a lean, strong physique.

Chad: We all know that the few hours after training are important to maximize for muscle growth and fat loss. What’s the best approach to post-workout nutrition when a person is trying to add muscle without inhibiting fat loss?

Ori: The post-exercise period isn’t just your window of opportunity to build muscle, it’s also your ideal opportunity to burn fat.

What many people fail to understand is that exercise only initiates the first phase of fat breakdown; it does not grant the completion of the fat-burning process.

After exercise there’s a substantial increase in the level of circulating free fatting acids coming from adipose tissue, and unless these are mobilized to the liver and muscle for final utilization, most of them will be re-esterfied into triglycerides and re-deposited back in the fat tissues.

Yes, all your hard work to burn fat will be wasted!

In order to grant an effective completion of the fat-burning process you must manipulate your muscle to suck in the circulating free fatty acids that were released by exercise. And the way to do that is to wait for 30-60 minutes after exercise before having your recovery meal.

Chad: So much for the notion that post-workout nutrition must begin as soon as the workout is finished.

Ori: Yes, by waiting 30-60 minutes it will give your body the time needed to remove circulating fatty acids for utilization and thus prevent re-deposit and build-up of fat in your adipose tissue.

Chad: So why is the post-exercise period a person’s ideal window of opportunity to burn fat?

Ori: It’s because of empty glycogen reserves. Glycogen is your body’s most immediate and preferred fuel for survival activities, such as the fight or flight response. Hence, your body regards glycogen replenishment as a top survival priority. And that’s what happens after intense training: your body is forced to swiftly convert fatty acids into glucose, via gluconeogenesis, which are then used for glycogen replenishment in your muscle.

What this means is that fat breakdown and utilization reaches a peak, not during exercise, but right after exercise. Importantly, this process can only reach its peak in a fasting state. It will be utterly inhibited by carbohydrate feeding.

Chad: Fascinating. I can’t tell you how many times I recommended carbs during and immediately after training to clients who wanted to burn off excess fat. Eliminating carbs during this period has drastically increased my client’s rate of fat loss.

Ori: You’re right, Chad. I was glad when you told me that you removed carbs from Ronda Rousey’s first post-workout protein feeding as you prepared her for her title fight against Miesha Tate.

Chad: Yes, that was a key component for leaning Ronda out so she could drop a weight class. So when is the best time to eat carbs in general?

Ori: The right time for eating carbohydrates is at night when the muscle is no longer insulin resistant like it is directly after training. For effective glycogen loading, eat slow-releasing complex carbs from whole plants the night before training or competition. Ideal sources are corn, quinoa and oatmeal.

With all that said, you still need to feed your muscle to grant repair and growth in the post-exercise period. And you need to do that without inhibiting the fat-burning process.

Therefore, you should use quality whey protein with no sugar added. This is your best bet. Quality whey protein not only nourishes your muscle with essential amino acids and bioactive immune-boosting nutrients, but it also promotes insulin sensitivity via peptides such as CCK and GLP-1. Importantly, insulin sensitivity is necessary for both muscle growth and fat burning.

Chad: So what’s the best approach to post-workout nutrition?

Ori: If your goal is to burn fat and build muscle, you must take advantage of the post-exercise window of opportunity. Avoid feeding for 30-60 minutes after training, and then have 40-60 grams of whey protein with no sugar added for recovery. Three scoops of Warrior Whey is ideal at this time. To further enhance muscle build up, have a second recovery meal – same amount of whey protein – about 60 minutes later.

Chad: What if a guy isn’t interested in burning fat? Can he have carbs in the post-workout window?

Ori: Yes, but carbs should only come in the second post-workout feeding. And this is only applicable when you’ve trained hard for more than two hours, such as long, intense sparring session or other very high endurance activities. The first feeding should be immediately after exercise from 40-60 grams of quality whey. This is for people who aren’t worried about burning fat – they need to feed their muscle with fast assimilating proteins to stop the catabolic process and promote recovery.

The second feeding should come 30 minutes later and it should include another 40-60 grams of whey. At this time you could have a handful of organic raisins or a bowl of berries. Fruits are densely packed with antioxidants and yield an alkalizing balance effect on your body, which is typically over acidic after intense, prolonged training.

Chad: Terrific information, Ori. Thanks for your time and incredible insight.

Ori: Thank you, Chad.

Ori’s Post-Workout Protocol for Fat Loss and Muscle Growth: 30-60 minutes after exercise: 3 scoops of Warrior Whey or Organic Warrior Whey in water. 60 minutes later (to maximize muscle growth): 3 scoops of Warrior Whey or Organic Warrior Whey in water.

Ori’s Post-Workout Protocol for Extreme Endurance Athletes: Immediately after exercise: 3 scoops of Warrior Whey or Organic Warrior Whey in water. 30 minutes later: 3 scoops of Warrior Whey or Organic Warrior Whey in water with a handful of organic raisins or a bowl of berries.

http://defensenutrition.com/blog/2012/03/post-workout-nutrition/Similar Posts:

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As I’m writing this, it’s been about 40 hours since my last meal. (Okay, I’ve had a little coconut oil, some fish oil and a lot of BCAA.)

And, no, I’m neither broke nor crazy.

It’s called Intermittent Fasting (and, as usual, I was doing it long before it was cool

If you’re ready to take a serious look at intermittent fasting, you should grab a copy of Brad Pillon’s, Eat Stop Eat.

Meanwhile, here’s yet another reason I’m so darn smart …

Fasting Two Days a Week May Benefit Your Brain
by Dr. Gabe Mirkin

Researchers at the Johns Hopkins School of Medicine have collected evidence that reducing food intake to under 500 calories per day for two days a week may help to prevent brain damage from Alzheimer’s or Parkinson’s Diseases (Annual Meeting of the American Association for the Advancement of Science in Vancouver, February 19, 2012).

Fasting Grows New Nerves
Mark Mattson of Johns Hopkins has shown that fasting increases the growth of new neurons in the brain, and this can help prevent dementia. He believes that:
“The cells of the brain are put under mild stress that is analogous to the effects of exercise on muscle cells.”

He also showed that skipping meals stimulates brain cells in mice to produce Brain-Derived Neurotrophic Factor (BDNF) that causes the brain to grow new nerves, helps protect nerve cells from being damaged by toxins, and helps mice learn new things.

Skipping Meals Protects Your Brain
Earlier studies showed that mice who fast every other day while eating double the normal amount of food on non-fasting days have better protection from becoming diabetic (lower insulin and sugar levels), and less brain damage from poisons than mice on 40 percent calorie-restricted diets {Proceedings of the National Academy of Sciences, May 13, 2003; 100(10):6216-6220; and The Journal of Nutrition, June 2003;133 (6): 1921-1929}. Meal-skipping mice gorge when provided food so they do not eat fewer calories than mice on unrestricted diets.

In the same study, mice were given a chemical, called kainate, that damages nerves in the same part of the brain damaged by Alzheimer’s disease. The meal-skipping mice had far less brain damage than those who were on a 40 percent reduced calorie diet.

Exercising Helps Your Brain Store More Glycogen
More than 98 percent of the energy for the brain comes from sugar in the bloodstream. Ten years ago, it was shown for the first time that certain brain cells, called astrocytes, store sugar in the same way and form (glycogen) that muscles store sugar. Like muscles, the brain can store extra glycogen and like muscles, the brain will have greater endurance and function better when it stores more glycogen.

During exercise, your brain uses up tremendous amounts of sugar, directing each muscle fiber to contract and relax. It takes a lot of energy to do this. Recently, a study from Japan showed that when rats exercise, their brains use up their stores of glycogen in the same way that muscles use up glycogen (J Physiol, August 15, 2011;589(Pt 16):4079). When the rats ate after exercising, their brains, like their muscles, were able to store up to 60 percent more glycogen than they could before they exercised. After 24 hours, their brain levels of glycogen dropped to their previously lower levels.

However, when the rats continued to exercise regularly for four more weeks, their brains were able to store much higher levels after eating and the levels did not drop soon afterwards.

What Does This Mean for You?
Future studies will tell if intermittent fasting is more effective than overall calorie restriction in preventing and treating dementia in humans.

Meanwhile, you may want to try intermittent fasting to lose weight or to avoid the weight gain that often comes with aging. The recent studies shows that adding exercise to intermittent fasting may make you even smarter.

 

More Info on Intermittent Fasting

Wikipedia – Intermittent Fasting

The Leangains Guide

What is Intermittent Fasting?

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A common reason people don’t do as well as they think they should be doing when following a calorie counting weight loss program is that they simplify the First Law of Thermodynamics (Calories In vs. Calories Out) far too much.

(Trust me – I’m an expert on Thermodynamics, having taken it three times at Duke. Got it right the third time, though – and that’s all that really matters, right?)

What most people do is accept the calorie reading on food labels. Really, what constitutes a “medium-sized” apple? What about Washington apples versus Maine. Or Fuji versus Macintosh? You get the point.

Then they look at the number on their treadmill or elliptical, pull out their calculator, and can’t understand why they’re not losing a mathematically predictable amount of weight per week.

Sorry, figuring out the science of calories in/calories out is not that simple (as I’m sure you’ve noticed in your mirror). (For starters, you’d have to burn your feces to figure out how many calories you’re flushing down the drain. No, thanks.)

A big part of the problem is that your exercise machine is dead wrong!

A research study at the Human Performance Center of the University of California at San Francisco tested the calorie readings on exercise machines (specifically the treadmill, stationary bike, stair climber, elliptical machine and special heart rate monitors) and compared them to what’s called VO2 testing.

(The V is for “volume” and the “O2″ is for oxygen as I’m sure you remember from high school chemistry. Sorry, chem geeks, but this blog won’t let me use a fancy subscript for the “2″ in O2.)

Although using VO2 test data to calculate caloric output introduces a degree of error – it entails taking human variables such as height, weight and body composition into account – it’s the still most accurate, affordable way to measure calories out during exercise.

Here’s how the machines stacked up compared to VO2 testing:

Elliptical – overestimated calories burned by 42 percent
Treadmill – overestimated by 13 percent
Stair Climber – overestimated calories 12 percent
Stationary Bike – overestimated by 7 percent

The watches overestimated by 28 percent.

To give you an idea of how far off your elliptical machine might be:

When it says: 150 cals
You’ve burned closer to: 106 cals

When it says: 250 cals
You’ve burned closer to: 172 cals. That’s a 78 calorie difference. About the same as that medium apple

Hmm. (As someone who used to write an exercise machine review column for a national magazine) It’s curious that they all overestimated calories burned. Wouldn’t YOU love – and want to buy – a machine that magically burned more calories than other things you’ve tried?)

The best way to use the calorie counter function on a machine is to use it as a guideline only.

Instead of thinking, “I burned 127 calories on the elliptical machine today,” think “I did 127 UNITS [you can even make up your own name here] on the elliptical machine today. That’s 11 more UNITS than the other day, so I’m making progress.”
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“When I up, down, touch the ground it puts me in the mood
Up, down, touch the ground in the mood … for food.
I am stout, round and I have found speaking poundage-wise
I improve my appetite when I exercise.” – Winnie the Pooh

There’s a common belief that exercise makes people hungrier.

In fact, one of the reasons many studies on exercise imply exercise is not an effective way to lose weight, is because some people end up eating more.

But is that necessarily true?

Scientists have found different people (and their appetites) react to exercise in different ways. Some people are “compensators” and others are “non-compensators”.

Compensators convince themselves they’re hungrier, or need more food, or deserve more food after exercising, and then compensate by eating more than they would otherwise.
If you’re doing moderate cardio – trying to stay in the “aerobic training zone,” focusing on passing the “Talk Test,” or doing any steady-state exercise you can handle for more than 20 minutes – you have a greater chance of increases your appetite and possibly out-eating your workout.

Higher intensity exercise such as interval training or what we call Metabolic Resistance Training, however, tends to decrease your appetite. You get the best of all worlds – a workout that burns more calories (during and after your workout), leads to greater, positive hormonal response, takes less time AND decreases (or at least do not increase) your appetite.Similar Posts:

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So many people ask me questions about protein (including my assistant, Amy, who I assumed could virtually read my mind by now), I finally realized I was taking too much for granted.

So here’s a quick list of protein sources (painfully without editorial comments

Top Protein Sources include:

• Beef
• Chicken
• Turkey
• Pork
• Bison
• Fish and other seafood
• Eggs
• Milk/yogurt
• Soy/tofu/tempeh
• Nuts and nut butters
• Quinoa (18 gms of protein per cup)
• Beans (1/2 cup contains as much protein as an ounce of steak)

[Sorry, I was asked to keep this list as simple as possible, so we won't cover "issues" with saturated fat, cholesterol, estrogenics, etc.]

Serving Size

The United States Department of Agriculture defines a serving of meat as three ounces (and you know I never question the USDA

“One serving” of meat is about the size of your fist or a deck of cards. Another great cue is that a serving of meat has about the same area (not volume or height, though) as your cell phone.

If you’re the measuring type, that’s …

• 4 ounces (before cooking) chicken, turkey, duck, or other poultry
• 4 ounces (before cooking) lean beef, lamb, veal, pork, or bison
• 3 ounces game meats
• 4 ounces (before cooking) fresh fish
• 4 ounces cooked seafood (shrimp, lobster, clams, etc.)
• 4 large whole eggs
• 7 large egg whites
• 3 1/2 ounces canned tuna
• 2 cups yogurt
• 24 ounces (three 8-ounce glasses) milk or buttermilk
• 1 cup cottage cheese
• 3/4 cup ricotta cheese
• 3 ounces cheese (3/4 cup grated)

If you’re still struggling with “What constitutes a protein?” and “What’s a healthy serving size?” – a simple and easy Real Food solution is the “Protein” option at http://GetLeanFastFood.com. (Just scroll to the bottom of the page.)

(I highly recommend the grilled chicken varieties. And if you’re a brisket fan, theirs is so good, I have to cut myself off at two servings at a time.

The next best option is going with a protein shake. I personally use protein powder from Prograde Nutrition, but, of course, you can use whatever you find effective, convenient and tasty (in that order).

If you don’t currently have a “Go-To” protein powder (and you definitely should!), take a look at Prograde because you can grab any of their protein products right now at 25% off the usual price for a “limited time.”

http://stephenholtfitness.getprograde.com/specials

[As usual, I have no idea what "limited time" means. Frankly, I'm not really sure they know either because they end offers like this at random times, so act now to make sure you don't miss out.]

Prograde Workout (with my favorite top secret recovery ingredient)

• Lose a Dress Size Fast Following These Quick Weight Loss Tips
• 30 Power Foods for More Fat Loss

I just got a request from a well-known women’s fitness magazine asking me for help with their Reader Q & A section.

Since it takes nearly six months from the time they ask for my fitness tip ’til the time you get to read it on the newsstand, I thought I’d save you some time and give you my full answer (before the editors chop it up) right here. (Well, aren’t you lucky?)

Here’s what they said:

“Our reader wants to know:

I strength train twice a week and my arms still have zero definition. What am I doing wrong?’ “

My answer:

Disappointing results always comes down to just two things: bad eating, bad workout program – in that order.

Definition is more an eating issue than an exercise issue. I advise my clients to take a two-step approach.

First, lower your intake of starchy carbs.

Then once you’re comfortable with that, work on saving starchy carbs for after (within two hours) workouts only.

[Jumping immediately to step 2 is completely unrealistic for most people.]

Surprisingly, most women don’t have to worry about doing arm exercises to improve arm definition. A study published in the Journal of Applied Physiology revealed that women tend to lose fat faster in their arms, followed by the trunk, then by their legs even when they’re not doing any direct arm exercises whatsoever.

More important, the arm exercises women typically select (kickbacks, bench dips, and curls with non-challenging weights) do not stimulate your metabolism enough to yield discernible changes in your body.

Your time is much better spent performing higher intensity, compound exercises like push presses, swings and burpees.

These will get you lean all over and, combined with cutting your carbs a bit, will give you more definition in your arms than an “arm workout” ever could.

Two sessions of strength training is a great start, but if you’re truly serious about changing your body, add a third session of either strength or hard intervals. My clients who progress fastest, however, do four workouts a week, either 3 strength/1 interval or 2 of each (my personal preference).Similar Posts:

• What and How I’m Eating
• No More Flabby Arms – Get Toned Arms Like Michelle Obama

I know, I know – We all hate when friends on Twitter post what they had for lunch.

Well, when you’re a fancy-pants, award-winning personal fitness trainer , people actually do want to know what you’re eating.

So here’s what’s recently gotten me leaner than I’ve been since my second child was born …

ASIDE: As the ever dutiful husband (the women in my dorm at Duke nicknamed me, “The Perfect Man” – thank you very much), I played along with my then-pregnant wife’s cravings for ice cream and giant bagels.

Later, I gave in to the “You-Did-This-to-Me-So-You’re-Not-Allowed-to-Stop-Eating-Until-I-Stop-Eating” looks at the dinner table.

Then I had to switch to working out late at night after everyone went to sleep which not only threw off my sleep patterns but made my workouts less fun since I had to turn the AC/DC down to a level Angus would certainly deem blasphemous.

I’m currently combining Geoff Neupert’s Kettlebell Extreme (sorry, it’s not available to regular folks yet – just us fancy, well-connected, big shot trainers) and Ori Hofmekler’s Warrior Diet which I read what feels like a milion years ago. My interest in his philosophy has recently been buoyed by discovering more about intermittent fasting and its benefits on brain health, anti-aging and fat loss.

Basically, I’m cycling my carb intake from day-to-day and including a “cheat day” and a fasting day. (There’s more to the so-called Fasting Day than simply “not eating,” but I don’t want to give away Geoff’s secret.)

ANNOUNCEMENT: This marks the end of Cheat days. It’s not Cheating if it’s part of the program. In fact, the HYPER-CALORIC DAY – the new official name (you’re welcome) – is the most difficult day for me. I actually enjoy a big,  fresh salad more than pizza. Bread and pancakes make me sleepy. Desserts make me feel bloated and lethargic. And since I, like most non-whites, have lactose intolerance – well, let’s not even start on what ice cream does to me.

I realize the rest of the world “cheats” on Saturday and fasts on Sunday, but, as a go-getter Type-A, I learned about the program on a Thursday and starting right away. That left me with Tuesday as the Hyper-Caloric day and Wednesday as the fast day.

So here’s the schedule …

• Sun: each feeding: protein, veggies
• Mon: each feeding: protein, veggies, starchy carbs
  post-workout shake
• Tue: Hyper-Caloric
• Wed: fast (with a bonus)
• Thu: each feeding: protein, veggies, starchy carb
  post-workout shake
• Fri: each feeding: protein, veggies
• Sat: each feeding: protein, veggies, starchy carb
  post-workout shake

Favorite proteins: EAS Protein Powder (only because it’s ridiculously inexpensive at Sam’s Club), salmon, bison, grass-fed burgers and steaks, shrimp, scallops

Favorite veggies: onions (which may have estrogen-reducing properties – important for both men and women trying to lose fat), Swiss chard (not nearly as popular as it should be and one the the most nutritious foods available), spinach, red peppers, broccoli

“Favorite” starchy carb choices: Again, I don’t like the way the yummy ones (bagels, pancakes) make me feel, so I’m stuck with steel cut oatmeal and quinoa – both of which I force down the way we used to drink the old fashioned protein powders years ago or Tab in its early (pre-Diet Coke) days.

Here’s the Warrior Diet influence …

I don’t eat until after I work out.* (No, I’m not recommending you try this yourself unless you’ve read the book!) Basically, you earn your meal – much like our ancestors (once upon a time) worked to hunt for food then got to enjoy that food. Then they didn’t eat much again until after the next successful hunt.

(*Okay, I do pop some BCAAs and a vitamin C shortly before workouts.)

It’s tough when you work out around noon like I do, but I’m happy with the results so far. (I guess I would have been one whiny, grumpy irritable cave man.)

[Get The Warrior Diet: Switch on Your Biological Powerhouse For High Energy, Explosive Strength, and a Leaner, Harder Body]

I’m not the type to post cheesy, shirtless pictures. [Sorry, ladies – I guess I’d be out of place in Congress), but I can tell you I’ve lost over an inch off my waist and have more definition than I can remember. I’ll keep you updated.

So – what and how do you eat? More important – Why?Similar Posts:

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I’m sure this sounds familiar …

A few weeks ago you decided to start getting in shape for a holiday party – or a tropical vacation – or a wedding, etc.

You joined a gym, bought all the right gear and got off to a great start.

Eventually you started working out less and less frequently and eventually …

You’re right back where you started. Again.

Maybe the problem was not doing the right exercise at the start of your program.

No, not physical exercise. Mental exercise.

The key to “motivation” is realizing what your “motives” truly are.

Answering these thought-provoking questions in writing will help you clarify your vision and enhance your commitment by helping you to focus on your true motives.

You’ll also have a permanent record of your values and priorities that you can periodically use as a reminder that will rekindle your motivation.

Step 1.
Simple. Start with writing what you want in general. For example: “I want to lose weight.” Write as many goals as you want.

Step 2.
Now it’s time for details. For each of your three most important general goals, write down exactly what you want.

You know the SMART acronym by now: Specific, Measurable, Attainable, Realistic and Timed.

Keep in mind that a safe rate of fat loss is 1-2 pounds a week. With my clients, we pick a date first, then work backwards using a pace of one pound per week.

It also helps to write each goal in the present tense so that it becomes an effective affirmation. An example would be: “As of [date seven weeks from now] I weigh [seven pounds less than today].”

However, since your rate of weight loss is non-linear and not entirely in your control, “activity goals” – such as working out three times a week – are less frustrating.

Step 3.
Write down WHY you want it. This is what motivation truly is. You don’t really want to lose seven pounds just to be seven pounds lighter.

You want to lose weight because you believe that being lighter will make some positive change in your life.

What is it that you really want?

It’s never the weight itself. Maybe you feel that losing weight will make you more attractive, more popular, more lovable, live longer, have less pain, or make even someone envious (admit it!)

Your motivation could simply be pride in showing the self-discipline to accomplish your goal.

No one else has to know your true motives but you, so be brutally honest with yourself.

Sit down and write out exactly what you hope to gain.

Step 4.
Write down exactly what differences you will see, hear, feel, taste and smell.

Once you’ve determined your true motives, you can go on to write exactly how your new fitness program will change your life.

Use all five senses and imagine how your life would be different.

Step 5.
Write down who’s help you need in reaching your goal. Everyone needs help from someone else. You must enlist the help of your spouse, family, friends and co-workers.

Unfortunately, chances are, someone close to you will try to sabotage your progress – either consciously or subconsciously. Tell them up front that you need their help.

There will always be someone who, for whatever reason, does not want you to lose weight. Either persuade them to your side, or forget about them.

Step 6.
Write down what specific steps you have to take. Too many people go out on their own or listen to the wrong sources.

Find a credible source that you trust and follow the advice of proven experts.

Step 7.
Write down what you can do today and tomorrow to get started.

When asked how to get to Athens, Socrates advised, “Just make sure that every step you take is in that direction.”

Once you set your goal, make sure that everything you do – no matter how seemingly insignificant – keeps you headed toward your goal and never away.

Find something that you can do TODAY to keep you on the right road. Make a plan for what you can do tomorrow to stay in that right direction.

Step 8.
Follow your plan. Whenever you don’t feel like following your plan, re-read your answers to the previous seven steps. If necessary, re-write your answers.

Loss of motivation is simply forgetting what your original motives were. Taking these eight steps will assure that you stay truly motivated and make steady progress toward your fitness goals.Similar Posts:

• Getting Started and Sticking with Exercise
• Change Your Mind, Change Your Body, Change Your Life (part 2)

First … Here’s an intelligently selected inner thigh exercise that does so much more than just tone your inner thighs…

Are you frustrated because you’re not getting the results you want although you’ve tried everything? The problem is not only choosing the wrong inner thigh exercises! Read closely and discover how Inner Thigh Lies are holding you back.

The Truth About Spot Reduction the Inner Thigh Gadget Makers Don’t Dare Let You Know

The first myth that you have to eliminate before you can get results is that working your inner thighs directly will magically metabolize the fat that may be covering the muscles below.

This myth of spot reduction makes no sense here’s why …

Assuming you’re right-handed, over the course of your entire life (about 29 years, I’m guessing) you have used your right arm several thousand times more than you have used your left, correct?

So if spot reduction existed, your right arm would be ripped and your left arm would be flabby! Is that the case?

No, because fat is genetically distributed.

You have no more control over where you lose fat than you do over where you gain it.

Need more proof?

When people go on diets, they eat less, right? That means that they are using their chewing muscles less, right?

So why don’t their faces get fatter instead of leaner?

Spot reduction does not and cannot happen. Inner thigh exercises will not and cannot specifically target the fat deposits on your inner thighs.

Forget about “Toning” Exercises

Second is the myth that high reps will “tone” the inner thigh muscles. There is no such physiological process as “toning.”

There are only two factors of body composition that you can control: fat and muscle. They are two separate things like the proverbial apples and oranges.

In general, you probably want to lose fat and gain a little muscle; that’s the best way to improve your body composition.

High Reps Won’t Get You There

For most people, high reps will not and cannot build any muscle whatsoever and, as pointed out above, will not selectively burn fat from the inner thigh (or any other body part, for that matter).

For each muscle and for each exercise there is a threshold of weight (or “load,” physiologically) below which you get minimal, if any, benefit in strength or muscular growth.

High reps, especially when done with a weight that doesn’t challenge the muscle at all, are a less effective use of your workout time because they neither burn fat optimally nor strengthen and build the muscle.

“Toning,” “firming,” “tightening,” and “sculpting” are all meaningless terms that do not describe any physiological process that exists in the human body.

As mentioned earlier, what you want to do to improve your appearance is build at least some muscle; that’s the optimal way to burn fat.

It’s the loss of muscle as we get older that has been linked to the gradual decrease in metabolic rate and concomitant increase in weight that many of us see.

In order to get back the body you had when you were younger (or at least a reasonable facsimile thereof), you have to get back the muscle.

Inner Thigh Machines Don’t Work

Another factor to consider is functional anatomy. What do the inner thigh muscles actually do?

They certainly don’t do the motion that you use on the seated hip adduction machine. Do you know that there isn’t even an official term for movement of the hip in that plane – because it’s unnatural.

The only time that you move your leg like that is when you bring your left leg in when you enter on the driver’s side of the car, and when you pull your right leg out as you exit. That’s about it!

Besides, there are five separate muscles in your inner thigh – each designed to work best when your leg is at different angles.

In the seated hip adductor machine, your leg is positioned in a way that stresses only one of the five adductors – the adductor magnus. The other four muscles are virtually neglected.

The normal, everyday function of the adductors for most people is to pull your thigh back to the neutral position. That is, when your leg moves forward (as in walking), some of these muscles help pull your leg back, and vice versa.

Also, just as important, you use your inner thigh muscles to prevent over-abduction; in other words, you use your adductors to stay balanced whenever you’re on one leg (again, as in walking).

Therefore, the most effective exercises for your inner thighs are those in which you move one leg forward (hip flexion) or backward (hip extension) while standing on one leg (using the adductors as stabilizers).

Direct adductor exercise, however, often has the effect of making the inner thigh muscles adductors discernibly larger – the exact opposite of what most women are trying to accomplish.

Don’t get the impression that seated hip adduction is a complete waste of time; it isn’t. The adductor magnus is a large muscle, therefore the exercise can burn a lot (relatively) of calories.

It just won’t get you the results that you are probably looking for. Be aware of what you are doing and why with this and every exercise that you do.Similar Posts:

• The TRUTH about Your “Outer” Thighs
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How You Can Use More Muscles, Burn More Fat and Work Your Abs, Low Back and Thighs All at the Same Time with this One Simple Change in Your Workout

Why do people sit while lifting weights?

Sounds like an oxymoron, doesn’t it? Most will reply, “That’s the way I learned to do this exercise,” without taking into account that they may have learned a less efficacious method for achieving their goals.

An argument can be made that seated exercises work the target muscle “better.” That’s true to a degree.

But is that your goal? Should it be your goal?

If your goal is strictly bodybuilding, then seated exercises are great. Bodybuilders care only about the muscles that show and care little about the “unsung” muscles that many bodybuilders have never even heard of.

For example, did you know that muscle weakness in the lumbar multifidus and transversus abdominis have been correlated to the incidence of low back pain?

Did you also know that standing exercises can work these muscles effectively, yet the seated versions of the same exercises do not work these muscles at all?

It’s also important to note that, at least in healthy people without back pain, the transversus abdominis (TA) is the first muscle to fire with most movements of the arm or leg.

That means that if you are not working the TA, you may be developing a faulty motor pattern, that is, your muscles are not working in the order and with the relative timing that they need for coordinated, efficient and safe movement.

Maximizing the size of certain muscles – as in performing traditional body building exercises – often means making sacrifices in other areas of the body.

If, however, you are interested in improving performance and function outside of the weight room, seated exercises may predispose you to injury.

Seated exercises do a great job of working the target muscles, but do nothing to exercise the stabilizing muscles, especially the stabilizers of the trunk.

It’s these other muscles that you need to use concomitantly with the prime movers in the real world.

Otherwise, you are creating an imbalance between the prime movers and the stabilizers.

A joint is simply where two bones meet. Those bones are kept in place by passive tension in ligaments and by active contraction of the muscles surrounding the joint.

In order for the joint to move properly, your stabilizers have to work with the prime movers to maintain an optimal relationship between the two bones.

If the stabilizers are not proportionately as strong as the prime movers – or if you have taught your prime movers to work without your stabilizers through overuse of traditional machines and other seated exercises – your joints cannot move naturally.

Joints that do not move naturally cause bones to meet at surfaces that are not designed to take as much stress; this can lead to arthritic changes in the joint.

Prime movers that are inordinately strong in relation to the stabilizers change the mechanics of the joints.

At the shoulder, for example, the rotator cuff muscles keep the humerus (upper arm) in the socket; the stabilizers of the shoulder girdle keep the socket in place on the rib cage; while the muscles of the abdominal region stabilize the ribcage with respect to the pelvis.

As Dr. Mel Siff says in the book Supertraining:

It is not often appreciated that seated exercises always impose a greater load on the lumbar spinal discs than equivalent standing exercise.

Even without an added load, sitting with the back maintaining its neutral curvatures increases the lumbar disc pressure by about 40% (Chaffin & Anderson, 1984).

If the back is allowed to flex forward, this stress can increase by as much as 90%.

The increase in stress becomes far greater against resistance, particularly if jerky movements are used to initiate of terminate the movement.

The dangers are exacerbated by sitting, because one is unable to absorb any shock of loading by flexing the knees, hips or ankles, as it the case when standing.

In the vast majority of cases, … machines provide an inferior, incomplete and less efficient way of training the musculoskeletal system.

And as I tell the athletes I work with, if you sit down to lift weights, you’re only preparing yourself to do a lot of sitting – on the bench.

Besides leading to joint dysfunction, overuse of seated exercises lead to faulty motor programs.

Seated exercises train the prime movers to work without the stabilizer muscles of the body. This pattern of movement can become a motor engram – a complex motor pattern that you follow habitually without thinking.

Your brain does not work in terms of muscles; it works in terms of movements. If you train your biceps on an arm curl machine, for example, your brain remembers that group of muscle contractions and generalizes it.

That means that when you use your biceps in the real world, you will tend to use the same pattern that you used in the weight room, that is, not using stabilizing muscles of the trunk.

This can lead to back injury when lifting a box or a bag of groceries because you have not trained your trunk how to work along with your biceps.

Standing exercises are simply more functional. When you have to lift something you usually stand up, you rarely sit down.

When was the last time that you have to lift up something heavy – while sitting down?

Conversely, when you have to pick something up, do you usually sit down first? No, you stand and use your trunk and legs along with your arms.

Do you want to work your abs?

How about your inner and “outer” thighs?

Simply spend more of your time performing standing exercises instead of passively sitting on a machine.

It makes no sense to do 45 minutes of seated exercises then take an “Abs Class” when you could have been working your abs the whole time you were in the weight room just by choosing the proper exercises.

Machines have their purpose; they are excellent for “isolating” muscles.

Just remember that in order to improve the way you function and perform in the real world, at some point you have to integrate your muscles by performing standing exercises.Similar Posts:

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Most people make the mistake of never scientifically deciding which muscles they need to stretch and which ones they need to strengthen.

Typically, we stretch everything (or nothing) and mindlessly go down the line of exercise machines without thinking about which muscles we are working and why.

Unless you have had a thorough musculoskeletal assessment, you are undoubtedly ignoring many muscles that are relatively weak and strengthening muscles that are already too strong relative to their partners working at the same joint.

For example, if you have rounded shoulders you probably should be doing fewer chest and lat exercises and more mid- and lower trapezius exercises. (Don’t waste your time looking; middle or lower trapezius machines do not exist.)

Another example of an overworked muscle is the upper rectus abdominis (“six pack”).

One of its partners, the transverse abdominis, is typically ignored. Again, not only do transverse abdominis machines not exist, but overuse of machines will actually lead to weakening of this muscle due to lack of use.

Moreover, the greater the imbalance between rectus strength and transverse abdominis strength, the greater your chance of low back pain. Ab machines only worsen this imbalance.

We also tend to ignore some muscles that need to be stretched (if you’re stretching at all) and sometimes stretch muscles that we don’t need to stretch.

At best, you are wasting your time with unnecessary stretches and redundant exercises.

At worst, you are exacerbating muscle imbalances that can lead to joint dysfunction, pain and chronic injury.

Since we all have to deal with the constant gravitational pull of the earth, we all have naturally occurring musculoskeletal imbalances that are caused by how muscles are designed to work.

In simple terms, there are two basic types of muscles. Tonic muscles tend to become shortened if we do not specifically stretch them.

Phasic muscles tend to become elongated (too long is as bad as too short) and weak.

Tonic muscles are basically designed to work to maintain posture and tend to work most of the time.

For example, the psoas, the major hip flexor, works constantly while you’re standing. The upper trapezius, where you may feel tightness or “knots” in your neck and shoulder area, works whenever you move your arm.

Phasic muscles, on the other hand, tend to become weak if not specifically strengthened.

Our muscles never work in isolation; they function in groups often termed force couples that must be balanced in all three planes of motion.

If one muscle is too tight, it dominates the force couple and disrupts the natural movement of the joint.

On the other hand, a muscle that is too weak will not do its share of work. This also disrupts the natural movement of the joint and overworks the muscles that act as assistants in the movement.

A prime example is the gluteus medius, the muscle that brings your leg out to the side, commonly and mistakenly referred to as the “outer thigh.”

When this muscle becomes weak, the piriformis – often implicated in “sciatica” – and the tensor fascia latae – often implicated in pain on the outside of the knee – become overworked.

Tonic muscles tend to become facilitated, that is, they work even when they are not supposed to be working. In addition, even when you are trying to work other muscles, facilitated muscles will try to take over.

Thus, you will never get rid of a muscle imbalance if you do not stretch and relax the tightened muscles before you try to strengthen the weakened muscles.

For example, if you do not stretch the hip flexors (psoas) and back extensors (spinal erectors) before you work your deep abdominal muscles, you may not get the full strengthening effect of your ab exercises.

The short, tight, overworked muscles will “intercept” the nervous system signals from the weakened, inhibited muscles.

This is a common reason some people feel strain in the low back while doing ab exercises even if their form is perfect.

Just like a car with poor alignment, trouble – possibly severe – is imminent if the alignment and imbalances are not corrected.

In order to design a fitness program that’s right for you, it’s imperative that you know which muscles are which.

Remember, unaddressed muscle imbalances will lead to joint dysfunction and pain.

A musculoskeletal assessment and subsequent, logically based program of stretching the right muscles and strengthening the right muscles in the right order will lessen these naturally occurring imbalances and lead you to a better functioning – and more attractive – body.Similar Posts:

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But how often are variety and change used in fat loss programs?

More often, fat loss folk are simply told to do more cardio and eat less. But that never works as well as it should. Many people end up over-exercising or starving themselves and find that they only lose muscle, not fat.

But a smart trainer realizes that clients must do something else besides cut calories and exercise more. And that’s why the top trainers use variety in their fat loss programs. Variety in training stimulates adaptation in your body.

For example, if you consistently lift heavy weights, your body will respond by adding muscle (provided you supply the necessary nutrients).

The problem is that your body rapidly adapts to training. Now the gains from that once successful program will diminish, suggesting that your training variables should be changed regularly. And this makes perfect sense. If you ask your body to lift the same weight week in and week out, your body will only change enough in order to meet that demand.

Your body is very smart and efficient. So in order to continually lose fat and gain muscle, you must continually change your program variables. Constantly changing your exercises and other variables ends up making your body burn more energy (calories and fat) in order to adapt to the stress.

For beginners, you may be able to go more than 4 weeks before adapting to a program and reaching the point of diminished returns.

In contrast, really advanced trainees may need to adjust their programs within as little as 2 weeks in order to maintain fat loss. The advanced trainee’s body has simply become too efficient in a low-calorie state and just won’t drop any more fat unless the training demand exceeds the body’s efficiency.

For fat loss veterans, stick with your program for a maximum of 4 weeks. Then change. Even if you are not experiencing a plateau in fat loss. Your changes can be as simple as changing exercises, changing the technique for some exercises, or decreasing the number of reps per set. You can also choose to be more radical and completely change up the exercises you are using (that is what I do in each new phase of any of my special reports and manuals).

As for exercise choices, you need to concentrate on the basics. There are no shortcuts but a consistent effort will bring you results. Don’t think that ”cutting exercises” such as pec-deck, biceps curls, and leg extensions should be the focus of your weight training.

Exercises that require a lot of muscle mass (presses, rows, squats, and deadlifts) expend the most energy and signal the body for growth and repair. Turbulence Training is a demanding program that may allow you to keep more strength than you ever have before during a fat loss program. The heavy resistance will promote protein turnover and a better body composition, all the while keeping your strength at pre-fat loss levels.

If you keep changing your workouts, your body will go crazy burning calories to keep up. Your metabolism will skyrocket and you will burn a lot of calories even when you are not working out.

Why?

Well, a recently released study concluded that, ”Resting metabolic rate is related to protein turnover”. This study found that young people with more muscle seemed to have a higher resting metabolic rate.

But more importantly, the same study found that metabolism is related to protein turnover. Protein turnover can be stimulated by activities such as heavy resistance training and interval training.

In fact, the harder you train, the greater the protein turnover. That’s why you will get better results from performing sets of 6-8 reps than you will with sets of 12 reps or more.

And this has been known for quite a while now. Way back in the day, I wrote this summary of a study from the 2001 annual meeting of the American College of Sports Medicine:

If you are looking for a great mode of exercise that will improve your body composition, resistance training may be for you. In this study, females currently training with weights underwent 2 individual weight workouts at different intensity levels.

In session 1, they performed 2 sets of 15 repetitions (for 9 exercises) while in the other session they performed 2 sets of 8 repetitions (for 9 exercises). The results showed that the high intensity resistance training (2 sets of 8 repetitions) resulted in greater overall daily energy expenditure.

The bottom line:
Heavy resistance training has long been under-rated by those seeking to lose body fat, however it is likely the best type of exercise to improve your body composition because it promotes both energy expenditure and muscle growth.

Thornton, K., et al. A comparison of two different resistance-training intensities on exercise energy expenditure and excess post-exercise oxygen consumption.

And don’t get caught up in thinking that ‘cardio’ is the most important aspect of a fat loss program. Many successful trainers know that weight training and nutrition are far more important. And the best trainers also know that interval training is the third secret to success for fat-loss programs.

Research presented at the 2002 Ontario Exercise Physiology Conference showed that ”Intense exercise increases use of free-fatty acids after exercise during glycogen resynthesis”.

This suggests that in the recovery period after intense exercise, the body will depend more heavily on fats for energy while it replenishes muscle carbohydrate stores.

And research conducted by Dr. Angelo Tremblay at Laval University in Quebec has shown that high-intensity interval training more effective for fat loss than continuous low-intensity ‘aerobic’ training.

I have found that all athletes, fitness models, bodybuilders, business executives, and everyday people should use some type of high-intensity interval training to lose body fat and maintain muscle.

So forget about hour-long stationary cycling workouts because you can get the same or more fat-burning benefits in 20 minutes. Exercise intensity is the most important factor determining post-exercise energy expenditure and fat loss success.

In comparison, the effects of aerobic training are simple. You burn calories while you are doing it, but once activity ends, that is it. No mas. No more calories burned and definitely no muscle gained!

However, when you create a metabolic disturbance in the body, such as that which occurs from muscle damage invoked by resistance training or from intense interval training, you will have a more potent stimulus for change in the structure of your body. That is, you should have a more potent stimulus for fat loss and muscle growth.

Turbulence Training Guidelines

1) Train 3 days per week. Alternate between Workouts A & B.

2) Each workout will be resistance training followed by Interval Training.

3) Perform 2-4 sets per exercise and 6-8 repetitions per set.

4) Pair ”non-competing” exercises in supersets.

5) Rest 1 minute between exercises.

6) Perform 2 warm-up sets for each exercise.

7) Conclude each workout with Interval Training.

Change the exercises in the workout every 4 weeks

9) Get your nutrition together! Decrease your calorie intake by eliminating processed carbohydrates and some saturated fat from your diet. (See the bonus reports that come with the Turbulence Training for Fat Loss Special Report for more detailed information.)

10) Email cb@cbathletics.com with feedback on the program.

In summary, here is why Turbulence Training works:

Resistance training causes protein turnover. High-intensity interval training causes a great deal of metabolic disturbance. Much more so than a single bout of aerobic exercise performed at submaximal intensity.

The end result is you burn more calories and more fat while adding more muscle and maximizing your metabolism better than any traditional high-rep, lots of cardio type fat loss program.

The information on TurbulenceTraining.com is for education purposes only. It is not medical advice and is not intended to replace the advice or attention of health-care professionals. Consult your physician before beginning or making changes in your diet or exercise program, for diagnosis and treatment of illness and injuries, and for advice regarding medications. Do not make use of any of the information in this article unless you are in good health or you have first reviewed them with and received approval from your personal physician.Similar Posts:

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Regular readers of my work have come to expect articles about the power of whey proteins to potentaily fight cancer and improve immunity among its many benefits. The ability of whey to fight cancer, improve glutathione levels and immunity, is well documented (readers interested in brushing up on the effects of whey on cancer, immunity, etc, can read previous articles by me at the LEF?s web site: www.lef.org and www.BrinkZone.com).

Additional research suggests possible medical uses for whey that are quite unexpected and different from whey’s traditional role as an immune booster and anti-cancer functional food.

For example, whey may be able to reduce stress and lower cortisol and increase brain serotonin levels, improve liver function in those suffering from certain forms of hepatitis, reduce blood pressure, as well as other amazing recent discoveries, such as whey’s possible effects on weight loss, which is the focus of this article.

What is whey?

When we talk about whey we are actually referring to a complex milk-based ingredient made up of protein, lactose, fat and minerals. Protein is the best-known component of whey and is made up of many smaller protein subfractions such as: Beta-lactoglobulin, alpha-lactalbumin, immunoglobulins (IgGs), glycomacropeptides, bovine serum albumin (BSA) and minor peptides such as lactoperoxidases, lysozyme and lactoferrin.

Each of the subfractions found in whey has its own unique biological properties. Modern filtering technology has improved dramatically in the past decade, allowing companies to separate some of the highly bioactive peptides – such as lactoferrin and lactoperoxidase – from whey.

Some of these subfractions are only found in very minute amounts in cow’s milk, normally at less than one percent (e.g., lactoferrin, lactoperoxidase, etc.) The medicinal properties of whey have been known for centuries.

For example, an expression from Florence, Italy. Circa 1650, was “Chi vuol viver sano e lesto beve scotta e cena presto” which translates into English as “If you want to live a healthy and active life, drink whey and dine early.”

Another expression from Italy regarding the benefits of whey (circa 1777) was “Allevato con la scotta il dottore e in bancarotta.” Which translates into English “If everyone were raised on whey, doctors would be bankrupt.”

Is whey a weight loss functional food? A few years ago, I might have said no. Now I am not so sure.

Although there was a smattering of studies suggesting whey had certain properties that might assist with weight loss, a number of recent studies appear to further support the use of whey as a possible weight loss supplement.

Most interesting – at least to nerds like me – the effect appears to be not by a single mechanism, but several.

This article will briefly explore a few possible pathways by which whey may assist the dieter.

“I’m hungry!”
Human hunger and appetite are regulated by a phenomenally complicated set of overlapping feedback networks, involving a long list of hormones, psychological factors as well as physiological factors, all of which are still being elucidated. It’s a very intensive area of research right now, with various pharmaceutical companies looking for that “magic bullet” weight loss breakthrough they can bring to market.

One hormone getting attention by researchers looking for possible solutions to obesity is cholecystokinin (CCK).

Several decades ago, researchers found CCK largely responsible for the feeling of fullness or satiety experienced after a meal and partially controls appetite, at least in the short term.

Cholecystokinin (CCK) is a small peptide with multiple functions in both the central nervous system and the periphery (via CCK-B and CCK-A receptors respectively). Along with other hormones, such as pancreatic glucagon, bombesin, glucagon-like peptide-1, amide (GLP-1), oxyntomodulin, peptide YY (PYY) and pancreatic polypeptide (PP), CCK is released by ingested food from the gastrointestinal tract and mediates satiety after meals.

Such a list would not be complete without at least making mention of what many researchers consider the “master hormones” in this milieu, which is insulin and leptin.

If that’s not confusing enough, release of these hormones depends on the concentration and composition of the nutrients ingested. That is, the type of nutrients (i.e., fat, protein, and carbohydrates) eaten, the amount of each eaten, and composition of the meal, all effect which hormones are released and in what amounts…

Needless to say, it’s a topic that gets real complicated real fast and the exact roles of all the variables is far from fully understood at this time, though huge strides have been made recently.

Whey’s effects on food intake
This (finally!) brings us to whey protein. Whey may have some unique effects on food intake via its effects on CCK and other pathways. Many studies have shown that protein is the most satiating macro-nutrient.

However, it also appears all proteins may not be created equal in this respect.

For example, two studies using human volunteers compared whey vs. casein (another milk based protein) on appetite, CCK, and other hormones (Hall WL, Millward DJ, Long SJ, Morgan LM.Casein and whey exert different effects on plasma amino acid profiles, gastrointestinal hormone secretion and appetite. Br J Nutr. 2003 Feb;89(2):239-48).

The first study found that energy intake from a buffet meal ad libitum was significantly less 90 minutes after a liquid meal containing whey, compared with an equivalent amount of casein given 90 minutes before the volunteers were allowed to eat all they wanted (ad libitum) at the buffet.

In the second study, the same whey preload led to a plasma CCK increase of 60 % ( in addition to large increases in glucagon-like peptide [GLP]-1 and glucose-dependent insulinotropic polypeptide) following the whey preload compared with the casein.

Translated, taking whey before people were allowed to eat all they wanted (ad libitum) at a buffet showed a decrease in the amount of calories they ate as well as substantial increases in CCK compared to casein.

Subjectively, it was found there was greater satiety followed the whey meal also.

The researchers concluded: “These results implicate post-absorptive increases in plasma amino acids together with both CCK and GLP-1 as potential mediators of the increased satiety response to whey and emphasize the importance of considering the impact of protein type on the appetite response to a mixed meal.”

Several animal studies also find whey appears to have a pronounced effect on CCK and or satiety over other protein sources.

It should be noted however that not all studies have found the effect of whey vs. other protein sources on food intake (Bowen J, Noakes M, Clifton P, Jenkins A, Batterham M.Acute effect of dietary proteins on appetite, energy intake and glycemic response in overweight men. Asia Pac J Clin Nutr. 2004;13(Suppl):S64.).

It should also be noted that although studies find protein to be the most satiating of the macro-nutrients, certain protein sources (e.g. egg whites) may actually increase appetite (Anderson GH, Tecimer SN, Shah D, Zafar TA. Protein source, quantity, and time of consumption determine the effect of proteins on short-term food intake in young men. J Nutr. 2004 Nov;134(11):3011-5.), so protein sources appear worth considering when looking to maximize weight loss and suppress appetite.

How whey achieves this effect is not fully understood, but research suggests it’s due to whey’s high glycomacropeptide and alpha-lactalbumin content, as well as its high solubility compared to other proteins, and perhaps it’s high percentage of branch chain amino acids (BCAA’s).

Whey’s effects on bodyfat, insulin sensitivity, and fat burning
So we have some studies suggesting whey may have some unique effects on hormones involved in satiety and or may reduce energy (calorie) intake of subsequent meals, but do we have studies showing direct effects of whey vs. other proteins on weight loss?

In animals at least, whey has looked like a promising supplement for weight loss.

Although higher protein diets have been found to improve insulin sensitivity, and may be superior for weight loss (with some debate!) than higher carbohydrate lower protein diets, it’s unclear if all proteins have the same effects.

One study compared whey to beef (Damien P. Belobrajdic,, Graeme H. McIntosh, and Julie A. Owens. A High-Whey-Protein Diet Reduces Body Weight Gain and Alters Insulin Sensitivity Relative to Red Meat in Wistar Rats. J. Nutr. 134:1454-1458, June 2004) and found whey reduced body weight and tissue lipid levels and increased insulin sensitivity compared to red meat.

Rats were fed a high-fat diet for nine weeks, then switched to a diet containing either whey or beef for an additional six weeks. As has generally been found in other studies, the move to a high dietary protein reduced energy intake (due to the known satiating effects of protein compared to carbs or fat), as well as reductions in visceral and subcutaneous bodyfat.

However, the rats getting the whey, there was a 40% reduction in plasma insulin concentrations and increased insulin sensitivity compared to the red meat.

Not surprisingly, the researchers concluded “These findings support the conclusions that a high-protein diet reduces energy intake and adiposity and that whey protein is more effective than red meat in reducing body weight gain and increasing insulin sensitivity.”

Other studies suggest taking whey before a workout is superior for preserving/gaining lean body mass (LBM) and maintaining fat burning (beta oxidation) during exercise over other foods taken prior to a workout.

The study called “A preexercise lactalbumin-enriched whey protein meal preserves lipid oxidation and decreases adiposity in rats” (Am J Physiol Endocrinol Metab 283: E565-E572, 2002.) came to some very interesting conclusions.

One thing we have known a long time is the composition of the pre-exercise meal will affect substrate utilization during exercise and thus might affect long-term changes in body weight and composition.

That is, depending on what you eat before you workout can dictate what you use for energy (i.e. carbs, fats, and or proteins) which alters what you burn (oxidize) for energy.

The researchers took groups of rats and made the poor buggers exercise two hours daily for over five weeks (talk about over-training!), either in the fasted state or one hour after they ingested a meal enriched with a simple sugar (glucose), whole milk protein or whey protein.

The results were quite telling.

Compared with fasting (no food), the glucose meal increased glucose oxidation and decreased lipid oxidation during and after exercise. Translated, they burned sugar over body fat for their energy source.

In contrast, the whole milk protein and whey meals preserved lipid oxidation and increased protein oxidation. Translated, fat burning was maintained and they also used protein as a fuel source.

Not surprisingly, the whey meal increased protein oxidation more than the whole milk protein meal, most likely due to the fact that whey is considered a “fast” protein that is absorbed rapidly due to it’s high solubility.

As one would expect, by the end of the five weeks, body weight was greater in the glucose, whole milk protein and whey fed rats than in the fasted ones. No shock there.

Here is where it gets interesting:

In the group getting the glucose or the whole milk protein, the increase in weight was from bodyfat, but in the whey fed group, the increase in weight was from an increase in muscle mass and a decrease in bodyfat!

Only the rats getting the whey before their workout increased muscle mass and decreased their bodyfat.

The researchers theorized this was due to whey’s ability to rapidly deliver amino acids during exercise.

Is this the next big find in sports nutrition or those simply looking to preserve muscle mass loss due to aging?

Hard to say at this time being it was done in rats, but if it turns out to be true in humans (and there is no reason people can’t try it now) it would indeed be a breakthrough in the quest to add muscle and lose fat.

Effects on serotonin, blood sugar regulation, and more!
Although the above would probably be the major mechanisms by which whey could help the dieter, there are several secondary effects of whey that may assist in weight loss.

For example, whey’s effects on serotonin levels.

Serotonin is probably the most studied neurotransmitter since it has been found to be involved in a wide range of psychological and biological functions. Serotonin ( also called 5-hydroxytryptamine or 5-HT) is involved with mood, anxiety, and appetite.

Elevated levels of serotonin can cause relaxation and reduced anxiety. Low serotonin levels are associated with low mood, increased anxiety (hence the current popularity of the SSRI drugs such as Prozac and others), and poor appetite control.

This is an extremely abbreviated description of all the functions serotonin performs in the human body – many of which have yet to be fully elucidated – but a full explanation is beyond the scope of this article.

Needless to say, Increased brain serotonin levels are associated with an improved ability of people to cope with stress, whereas a decline in serotonin activity is associated with depression and anxiety.

Elevated levels of serotonin in the body often result in the relief of depression, as well as substantial reduction in pain sensitivity, anxiety and stress.

It has also been theorized that a diet-induced increase in tryptophan will increase brain serotonin levels, while a diet designed for weight loss (e.g., a diet that reduces calories) may lead to a reduction of brain serotonin levels due to reduced substrate for production and a reduction in carbohydrates.

Many people on a reduced calorie intake in an attempt to lose weight find they are often ill tempered and more anxious. Reductions in serotonin may be partially to blame here.

One recent study (The bovine protein alpha-lactalbumin increases the plasma ratio of tryptophan to the other large neutral amino acids, and in vulnerable subjects raises brain serotonin activity, reduces cortisol concentration, and improves mood under stress. Am J Clin Nutr 2000 Jun;71(6):1536-1544) examined whether alpha-lactalbumin – a major sub fraction found in whey which has an especially high tryptophan content – would increase plasma tryptophan levels as well reduce depression and cortisol concentrations in subjects under acute stress considered to be vulnerable to stress.

The researchers examined twenty-nine “highly stress-vulnerable subjects” and 29 “relatively stress-invulnerable” subjects using a double blind, placebo-controlled study design.

The study participants were exposed to experimental stress after eating a diet enriched with either alpha-lactalbumin (found in whey) or sodium-caseinate, another milk based protein.

They researchers looked at: Diet-induced changes in the plasma tryptophan and its ratio to other large neutral amino acids. Prolactin levels. Changes in mood and pulse rate. Cortisol levels (which were assessed before and after the stressor).

Amazingly, the ratio of plasma tryptophan to the other amino acids tested was 48% higher after the alpha-lactalbumin diet than after the casein diet! This was accompanied by a decrease in cortisol levels and higher prolactin concentration.

Perhaps most important and relevant to the average person reading this article, they found “reduced depressive feelings” when test subjects were put under stress.

They concluded that the “Consumption of a dietary protein enriched in tryptophan increased the plasma Trp-LNAA ratio and, in stress-vulnerable subjects, improved coping ability, probably through alterations in brain serotonin.”

This effect was not seen in the sodium-caseinate group.

If other studies can confirm these findings, whey may turn out to be yet another safe and effective supplement in the battle against depression and stress, as well as reduced serotonin levels due to dieting.

Although there is a long list of hormones involved in appetite regulation, some of which have been mentioned above, serotonin appears to be a key player in the game.

In general, experiments find increased serotonin availability or activity = reduced food consumption and decreased serotonin = increase food consumption. If whey can selectively increase serotonin levels above that of other proteins, it could be very helpful to the dieter.

Other possible advantages whey may confer to the dieter is improved blood sugar regulation (Frid AH, Nilsson M, Holst JJ, Bjorck IM. Effect of whey on blood glucose and insulin responses to composite breakfast and lunch meals in type 2 diabetic subjects. Am J Clin Nutr. 2005 Jul;82(1):69-75.) which is yet another key area in controlling appetite and metabolism.

Finally, calcium from dairy products has been found to be associated with a reduction in bodyweight and fat mass. Calcium is thought to influence energy metabolism as intracellular calcium regulates fat cell (adipocyte) lipid metabolism as well as triglyceride storage.

It’s been demonstrated in several studies the superiority of dairy versus non-dairy sources of calcium for improving body composition, and the whey fraction of dairy maybe the key.

The mechanism responsible for increased fat loss found with dairy-based calcium versus nondairy calcium has not is not fully understood but researchers looking at the issue theorized

“… dairy sources of calcium markedly attenuate weight and fat gain and accelerate fat loss to a greater degree than do supplemental sources of calcium. This augmented effect of dairy products relative to supplemental calcium is likely due to additional bioactive compounds, including the angiotensin-converting enzyme inhibitors and the rich concentration of branched-chain amino acids in whey, which act synergistically with calcium to attenuate adiposity.”
It appears components in whey – some of which have been mentioned above – are thought to act synergistically with calcium to improve body composition (Zemel MB. Role of calcium and dairy products in energy partitioning and weight management. Am J Clin Nutr. 2004 May;79(5):907S-912S.).

Conclusion
Taken in isolation, none of these studies are so compelling that people should run out and use whey as some form of weight loss nirvana.

However, taken as a total picture, the bulk of the research seems to conclude that whey may in fact have some unique effects for weight loss and should be of great use to the dieter. More studies are clearly needed however.

So what is the practical application of all this information and how does the dieter put it to good use?

Being the appetite suppressing effects of whey appear to last approximately 2-3 hours, it would seem best to stagger the intake throughout the day. For example, breakfast might be 1-2 scoops of whey and a bowl of oatmeal, and perhaps a few scoops of whey taken between lunch and dinner.

If whey does what the data suggests it does in the above, that should be the most effective method for maximizing the effects of whey on food (calorie) intake on subsequent meals as well as the other metabolic effects covered.

If working out, the schedule may be different however and people should follow the pre and post nutrition recommendations made in my ebook “Muscle Building Nutrition” or advice easily found on the ‘net via the many sports nutrition and bodybuilding related web sites.

Note from Stephen: You can get more of Will Brink’s nutrition articles at PersonalTrainerFastTrack.comSimilar Posts:

• Whey Protein BEFORE Exercise, Too?
• Registered Dietician Jayson Hunter on How Much Protein You Need

Special Guest Article by Christian Finn, M.Sc.

Note from Stephen:
You can get more well-researched, up-to-date and accurate fitness information by subscribing to Christian Finn’s Weekly Research Update at http://TheFactsAboutFitness.com. I do!

—

Why fast weight loss always
seems to be so difficult…

Do you ever feel confused by all the conflicting messages about why fast weight loss is so difficult?

First off, we’re told that fat that makes us fat. Then we’re told it’s sugar that prevents fast weight loss. There are even reports that there’s some kind of obesity “virus” on the loose (I’m serious!).

However, experts from New York University have revealed that the real reason for the lack of fast weight loss could be a lot simpler than most people think — it’s because portion sizes have increased.

Gathering data from a variety of sources, authors Lisa Young and Marion Nestle report that portion sizes began to grow in the 1970′s, and rose sharply in the 1980′s. In fact, portion sizes have continued to grow in parallel with the rise in obesity.

Why fast weight loss seems so difficult…
In other words, many people find fast weight loss almost impossible, not because one type of food is the problem, but because they’re simply eating too many calories.

Here’s what I mean. The Fulani of the Jos Plateau (a mountainous state in northern Nigeria) consume a diet that would send most nutritionists into something of a panic.

The diet of the Fulani is roughly 48% fat, with much of this coming from saturated fat such as palm oil and butter oil. Yet, despite a diet that flies in the face of conventional wisdom, the Fulani are extremely lean.

Moreover, their cholesterol levels indicate they also have a low risk of heart disease.

However, if you look at the total amount of calories the Fulani consume in a day, it’s roughly 13 calories per pound of body weight — which is very low compared to the standard American diet.

Think about it. Fat is nothing more than stored energy. It’s like money in the bank. If, each day, you withdraw a little more money than you put in, eventually, you’ll end up with no money, right?

It’s the same with body fat.

Burn more energy than you’re eating, and fast weight loss becomes a lot easier to achieve. The mistake most people make is thinking that because a food is low in fat, they can eat more of it.

Take pasta for example. Because of its low fat content, a bowl full of pasta is considered a “healthy” meal. But because the portion size is so large, it’s easy to eat so much that you simply replace all the calories you’ve burned off in the gym.

Here’s a simple tip you can use right now to reduce portion sizes without feeling like you’re missing out. The next time you sit down for a meal, fill half of your plate with vegetables.

Most vegetables are low in calories, but because of their “bulk” they help to stop you feeling hungry. Because you won’t have much room left on your plate for other more “calorie-dense” foods, your portion sizes will drop automatically.

Reference
Young, L.R., & Nestle, M. (2002). The contribution of expanding portion sizes to the US obesity epidemic. American Journal of Public Health, 92, 246-249Similar Posts:

• Want to Lose Weight? Watch Your Portion Sizes
• LA Weight Loss

Many people perform 12 reps of every exercise (except for abs which somehow “magically” deserve more reps – another fallacy) without ever questioning why.

In order to optimize your results, you must understand this fact of physiology:

Muscles don’t count reps! Muscles only know time under tension.

Muscular tension beyond a certain threshold and maintained within a certain time frame causes the chemical reactions in the muscles that result in the body changes that you want.

Just like in the lab, the results of a chemical reaction that takes place for a short period are different from the results of a chemical reaction that takes place for a long period.

The tension and time are inversely proportional. You can maintain high tension for only a short amount of time. That ‘s why a 1-rep max, the most weight you can lift once and, therefore, the most tension you can generate (concentrically) in a muscle, is indeed only one rep.

For physiological (and, hence, chemical) reasons, you cannot maintain that same level of tension any longer.

On the other hand, if the tension is low as in aerobic exercise, you can perform for hours.

For general fitness gains (that is, a little more muscle, a little less fat, a little more strength), the typical muscle should be under tension for about 40-60 seconds to or close to fatigue.

Working backwards, we see that a 40-60 second set of 4-5 second reps comes to about 8-12 repetitions. This is where we get the traditional 8-12-rep set!

Unfortunately, many people are more focused on the “8-12” than on the “4-5” and race to finish the set as quickly as possible.

It is far more important AND productive to perform high quality repetitions than to simply “make it through” the set.

A productive set is a string of productive repetitions, not just a certain “magic number” of repetitions.

There is nothing special about the number 12!

On the other hand, there is a shortcoming with performing 12 s-l-o-w reps, also.

Your muscles contain a combination of endurance-oriented, fast recovering Type I fibers and power-oriented, more slowly recovering Type IIA and Type IIB fibers. The average muscle in the average person is about 50% Type I and 50% Type II.

An overly slow set of 12 or an overly long set of 20+ reps necessitates the use of Type I fibers only.

This means that you are ignoring at least half of your available muscle fibers if you are not working with high enough tension.

Moreover, it’s these underutilized Type II fibers that we tend to lose as we age, resulting in a drop in metabolism that leads to gains in fat mass.

In order to keep your metabolism high, you should perform your strength training sets within 40-60 seconds, in most cases. There are exceptions, of course, from person to person and from muscle to muscle.

For example, a world-class athlete in a speed or power sport such as Olympic lifting, 100 meter dash, high jump, etc. will have a higher percentage of Type II fibers when compared to an average person.

On the contrary, a marathoner will have a higher percentage of Type I fibers when compared to the average person.

Certain muscles, however, tend to be predominately Type I or Type II in most people.

Type II dominant muscles include the gastocnemius (the main calf muscle), the hamstrings, the triceps, and the rectus abdominis (one of the many problems with the way most people work their abs).

Type II dominant muscles respond best to high tension (heavy weight) and, necessarily, shorter time under tension (fewer reps.) Sets of 20-40 seconds (7-10 reps for most people with most exercises) to or almost to fatigue work best.

The major Type I dominant muscle is the soleus, the main muscle worked in seated calf raises. Type I dominant muscles need to be worked for 50-90 seconds.

People (okay – “men”) who do fast, short sets of seated calf raises are actually training only the Type II fibers of a highly Type I dominant muscle; numerically speaking, they are working only about 20% of the available muscle fibers. Not very effective!

Don’t perform 12 reps for no reason.

Know what type of muscle you are working and the results you want.

Estimate the time under tension that you need for that particular muscle, then divide by the time of your average rep (typically, 3-5 seconds).

This will give you an individualized rep range based upon physiology and chemistry as opposed to gym lore and unfounded traditions.Similar Posts:

• Get This Wrong and You’ll Never See the Results You’re Looking For
• Stupid Calf Exercise

When I ask people why they do shrugs there is typically no thoughtful answer at all or they say, “because shrugs are good for the traps.”

The truth is shrugs may be bad for the “traps.”

Shrugs are a traditional exercise that most people perform without even thinking. You may want to consider removing it from your strength training routine.

The fact is that the traps have actually three parts – upper, middle and lower. Shrugs can overemphasize the upper part of the trapezius. The problem is that most people don’t understand what the trapezius does and how it works.

Since your entire shoulder girdle and your arms have only two small bony connections (the sterno- clavicular joints) to the rest of your skeleton, the entire trapezius has to work together to stabilize your shoulder girdle whenever you move your arm.

More specifically, the upper and lower traps work together in what’s sometimes referred to as a “force couple.”

It’s the upper trapezius and lower trapezius acting along with the serratus anterior that results in the upward rotation of the shoulder blade that allows us to raise our arms overhead.

If you isolate the upper traps with exercises such as shrugs, they become inordinately strong compared to the lower traps and serratus anterior.

Even more important, the upper traps are neurologically predisposed to shorten and dominate the force couple. Shrugs may exacerbate this problem.

Once upper traps become dominant (or facilitated), they will neurologically inhibit or weaken the lower traps.

Thus, the stronger muscle becomes even stronger and the weaker one becomes even weaker. The stronger your upper traps become, the more likely it is to throw off the way your shoulder is supposed to move (athrokinematics) and the greater the likelihood of shoulder injuries.

Instead of the upper arm (humerus) remaining firmly in the socket (glenoid fossa) of the shoulder blade, the humerus moves upward and leads to impingement or “squishing” of the tendons and muscle fibers of the rotator cuff (specifically the supraspinatus).

If you insist on performing shrugs, make sure that you do at least an equal amount of work for the middle and lower trapezius.Similar Posts:

• What to Stretch – What to Strengthen
• How to Make Your Workout Time More Effective

The interval training mistake virtually everyone makes when they’re trying to burn fat..

Special Guest Article by Christian Finn, M.Sc.

Note from Stephen “Yes, You Can Shorten Your Workouts AND Burn More Fat” I’ve been telling my clients forever that long, slow distance (LSD) aerobic training is greatly overrated for burning fat. Here’s even more scientific proof that you should be running (or whatever) harder, not longer.

You can get more well-researched, up-to-date and accurate fitness information by subscribing to Christian Finn’s Weekly Research Update at http://TheFactsAboutFitness.com. I do! – Stephen

————————————-

Over the past few years, there’s been a rise in the popularity of interval exercise as a way of promoting greater fat loss. In his best-selling book, Body-for-LIFE, Bill Phillips recommends a series of intervals lasting 60 seconds.

But is this really the best way to train for rapid weight loss? Where’s the evidence for interval training?

Several studies have compared interval training to more traditional forms of continuous aerobic exercise, with the majority pointing the way to interval exercise as a superior way to lose weight.

One of the more recent trials was published in Medicine and Science in Sports & Exercise [4].

A group of overweight women were assigned to one of two groups. The first group trained using high intensity intervals, which involved 2 minutes of intense effort (95% of VO2max) alternated with 3 minutes at a lower intensity (25% of VO2max).

Group two exercised at a steady state (50% of VO2max). The lengths of the workouts were varied so that both groups burned 300 calories per session.

Results showed that fitness levels in the interval group increased by 13%. No such improvements were found in the steady state group.

Changes in body fat were also greater in subjects using interval training.

According to the research team, “… even if caloric expenditure during exercise is equal, higher intensity exercise may further aid weight loss due to an acute increase in energy expenditure up to 24 hours following exercise.”

These findings have been confirmed by researchers from the University of Alabama, who showed that 24-hour energy expenditure was 160 calories greater in subjects performing high-intensity interval training rather than continuous exercise [5].

Although this research does show that interval training has an important role to play in reducing body fat, there’s a growing body of evidence to show that intervals lasting one minute or longer might not be the best way to cut body fat.

Short or long intervals?
Research published in the European Journal of Applied Physiology compared the fat-burning effects of two different interval training workouts, both lasting 40 minutes [2].

The first consisted of short intervals lasting 6 seconds, with 9-second rest periods. The second workout involved long intervals lasting 24 seconds, with 36-second rest periods.

It’s important to note that the treadmill speed was identical during both the short and long interval workouts. Moreover, the ratio between work and recovery bouts was also the same, meaning that the total amount of time spent running on the treadmill (16 minutes) was also identical.

Despite the fact that exercise intensity and duration were kept constant during both trials, there were large differences in fat oxidation.

In fact, the number of fat calories burned was approximately 3 times LOWER during the long (24 seconds) interval workout.

To understand why the short intervals were so much more effective at increasing fat oxidation, it’s important to understand a little more about a substance called myoglobin.

What is myoglobin?
Myoglobin is a large protein that binds to oxygen inside your muscle cells [3]. Think of it a little like a “reserve” oxygen supply.

Per Olof Astrand, whose Textbook of Work Physiology is required reading for many exercise science students, first proposed a role for myoglobin as an oxygen store during interval exercise way back in the 1960′s [1].

According to Astrand, myoglobin is repeatedly used and reloaded during the work and recovery phases of interval exercise. However, as the duration of the work period’s increase, myoglobin stores are reduced.

Your body needs more oxygen to use fat as a fuel (compared to carbohydrate or protein). When oxygen supplies become limited, carbohydrate supplies a greater proportion of energy.

Because lactic acid, a by-product of carbohydrate metabolism, “blocks” fat burning, intervals that continue beyond the point at which myoglobin loses its supply of oxygen rely to a greater extent on carbohydrate as a source of energy.

How long do myoglobin stores last?
Myoglobin holds enough oxygen to last for 5-15 seconds [1]. This explains why short, rather than long intervals appear to promote a greater rise in fat oxidation.

As such, if your goal is to lose fat, then limit your work intervals to a maximum of 15 seconds.

Studies also show that shorter intervals don’t feel as physically demanding as long intervals — so you can get better results without feeling like you’re working harder.

How long should my rest intervals last?
This depends on the duration of the work intervals. The longer the work interval, the more myoglobin gets used up, and the longer it takes to “reload”.

The study we looked at earlier used rest intervals that were 1.5 times greater than the work intervals (6 seconds work: 9 seconds rest).

Based on these findings, a 15-second work interval would require a minimum of 22 seconds rest.

If you’ve never tried interval training, a rest period lasting 45 seconds might be a good place to start. As your fitness level gradually improves, you’ll be able to gradually reduce your rest time.

References
1. Astrand, I., & Astrand, P-O. (1960). Myohemoglobin as an oxygen-store in man. Acta Physiologica Scandinavica, 48, 454-460

2. Christmass, M.A., Dawson, B., & Arthur, P.G. (1999). Effect of work and recovery duration on skeletal muscle oxygenation and fuel use during sustained intermittent exercise. European Journal of Applied Physiology, 80, 436-447

3. Conley, K.E., Ordway, G.A., & Richardson, R.S. (2000). Deciphering the mysteries of myoglobin in striated muscle. Acta Physiologica Scandinavica, 168, 623-634

4. King, J., Panton, L., Broeder, C., Browder, K., Quindry, J., & Rhea, L. (2001). A comparison of high intensity vs. low intensity exercise on body composition in overweight women. Medicine and Science in Sports & Exercise, 33, A2421

5. Treuth, M.S., Hunter, G.R., & Williams, M. (1996). Effects of exercise intensity on 24-h energy expenditure and substrate oxidation. Medicine and Science in Sports & Exercise, 28, 1138-1143

© Copyright 2002 Christian FinnSimilar Posts:

• Fast Weight Loss
• from Alwyn Cosgrove – The Science behind Fat Loss Training

I get this question virtually every day here at 29 Again Custom Fitness in Timonium.

Fortunately, Dr. John Berardi and his Precision Nutrition (the same program we use at 29 Again) team have figured it out – statistically.

Our actual weight loss expectations are as follows:

• Men should be able to lose 0.5763% of their body weight each week, on average.
• Women should be able to lose 0.5424% of their body weight each week, on average.

These are the numbers we use on a daily basis to evaluate our clients’ progress; although we do expect some variation between clients.

For example, on average, Lean Eating male finalists typically lose between 0.3% and 1.2% of body weight per week to end up with jaw-dropping transformations. And Lean Eating female finalists typically lose between 0.2% and 1.5% of body weight per week to end up with jaw-dropping transformations.

Further, many finalists end up with jaw-dropping transformations even after consecutive weeks where progress is either below the expected rate or (gasp!) non-existent. So, clients, it’s OK to lose a little faster or a little slower – heck, it’s OK to have a few off weeks – while still being on track to have a very successful body transformation.

[Just remember, if you do feel off-track, let your coach be your guide. In other words, if you're worried that you're not doing well enough, just ask.]

Lean Eating 2010 Women Finalists

Username	Starting Weight	Ending Weight	Total Weight Lost	% of Starting Weight Lost	Transformation Photos
Typykka	161 lbs	128 lbs	33 lbs	20.5%
TransformationHereNow	188 lbs	150 lbs	38 lbs	20.2%
saedie	179 lbs	151 lbs	28 lbs	15.6%
AES01	170 lbs	139 lbs	31 lbs	18.2%
PPJAM	212 lbs	181 lbs	31 lbs	14.6%
Niki	172 lbs	146 lbs	26 lbs	15.1%
Cheribob	207 lbs	182 lbs	25 lbs	12.1%
theresavo	191 lbs	159 lbs	32 lbs	16.8%
Elky	196 lbs	160 lbs	36 lbs	18.4%
KMisher	160 lbs	136 lbs	24 lbs	15%
mpoushes	229 lbs	188 lbs	41 lbs	17.9%
nazmoo	171 lbs	142 lbs	29 lbs	17%
sugarmom1996	181 lbs	165 lbs	16 lbs	8.8%
Krissea13	136 lbs	124 lbs	12 lbs	8.8%
maloneka	162 lbs	136 lbs	26 lbs	16%
yokity	129 lbs	110 lbs	19 lbs	14.7%
sm001	145 lbs	127 lbs	18 lbs	12.4%
thundakitty13	121 lbs	105 lbs	16 lbs	13.2%
jenemke	141 lbs	126 lbs	15 lbs	10.6%
annemarie	165 lbs	144 lbs	21 lbs	12.7%

For the Precision Nutrition Weight Loss Calculator, just click this link to discover how long it will take to reach your goal weight and how much weight you can lose in a given amount of time (what I like to call, “The Reunion Question).Similar Posts:

• Scoop on Women’s Fitness Magazine
• Aerobics versus Anaerobics for Fat Loss – from Alwyn Cosgrove

Special Guest Article by Christian Finn, M.Sc.

Note from Stephen:
Stop Wasting Your Time Trying to Spot Reduce Your “Problem Areas.” You have no more control over where you lose fat than you did over where you gained it. Here’s scientific proof.

You can get more well-researched, up-to-date and accurate fitness information by subscribing to Christian Finn’s Weekly Research Update at http://TheFactsAboutFitness.com. I do! – Stephen

—

A recent study has confirmed what women have known for years …

You lose fat faster from different parts of your body regardless of the type of exercise you do.

The study, published in the Journal of Applied Physiology, tracked a group of women during a 6 month training program.

At the beginning and end of the study, body fat levels were measured using a sophisticated technique known as DEXA, for short. This allowed the research team to establish precisely where the women were losing fat.

What did the training program involve?
The training program consisted of 90 minutes of training, five days each week.

Because the routine was designed to enhance the performance of military-specific tasks, much of the program involved various military drills, running, and multi-joint exercises (such as the squat, bench press, and shoulder press).

What did the results show?
Despite the fact that the women exercised for almost 9 hours each week for 6 months, they lost just 5.7lb of fat.

This highlights the importance of getting your diet right if you want a faster rate of weight loss.

It’s also interesting to note that of the 5.7lb of fat lost, 2.9lb came from the trunk.

The rest came from the arms, even though the women did NO specific exercises designed to “tone” their arms (such as triceps kickbacks).

Moreover, despite the high volume of work performed for the legs, there was no reduction in fat content — providing more evidence that performing hundreds of repetitions for a certain bodypart will not reduce fat from that area alone.

Based on these findings, the research team proposed a “hierarchy” of fat loss that differs according to gender.

Men lose fat first from their trunk, then their arms, followed by their legs.

Weight loss in women appears to be greater in the arms, followed by the trunk, then by the legs.

So, what’s the “take-home” message from this study? First, it’s clear that “spot-reducing”, that is, trying to lose fat from isolated parts of your body by performing hundreds of repetitions for that area simply doesn’t work

If it did, the women in this study would have lost the majority of fat from their thighs.

Yet the results showed the opposite was true. Average fat loss over the 6 month study was greatest in the arms – despite the fact the women did no specific arm exercises.

Second, although many women want to lose fat from their hips and thighs, that’s actually the last place it goes from.

One of the main reasons concerns the ratio of beta and alpha receptors on fat cells in different parts of your body.

Let me explain …

Just like a car, your fat cells have a series of brakes and accelerators. The parts of a fat cell that accelerate the release of fat are called beta receptors, while the parts of a fat cell that put the brakes on fat loss are known as alpha receptors.

The distribution of brakes and accelerators on each fat cell explains why certain parts of your body lose fat faster than others.

For example, there are more brakes (alpha receptors) on the fat cells in your thigh than your stomach.

Although there are supplements that take the brakes off fat loss by “shutting down” the alpha receptors (yohimbine being one example), there are only a handful of studies evaluating their long-term effectiveness.

Short of surgery, the only solution to losing “stubborn” fat is a blend of hard training, good nutrition, intelligent supplementation, and a good dose of persistence.

References
Nindl, B.C., Harman, E.A., Marx, J.O., Gotshalk, L.A., Frykman, P.N., Lammi, E., Palmer, C., & Kraemer, W.J. (2000). Regional body composition changes in women after 6 months of periodized physical training. Journal of Applied Physiology, 88, 2251-2259Similar Posts:

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