Fat Loss

Fasted Cardio: Myth or Fact?

Fasted cardio is one of the hottest topics amongst dieters, especially those who compete in body building. The idea of doing cardio on an empty stomach first thing in the morning makes sense to some people – with no immediate source of energy, won’t your body burn stored fat for energy? There’s compelling evidence for and against fasted cardio, so I thought I’d break down the main points of various studies for both sides and let you chose.

FOR FASTED CARDIO

One study that is often cited (Bonen, A. et al. (2008). Effect of training in the fasted state on metabolic responses during exercise with carbohydrate intake. Journal of Applied Physiology. Apr;104(40):1045-55) showed that training fasted actually increased your muscle glycogen stores, making it a great adjunct to endurance athlete’s training. The idea is that increasing the body’s ability to store glycogen will allow athletes to compete at higher intensity long term.

Another study looked at supplementing your fasted cardio with caffeine and yohimbe and found that this increased catecholamines in the body, which helped to break down fat stores more readily. So fasted cardio, at least in the short term, increases the bodys’ ability to burn fat.

But, that’s pretty much where the science ends. The idea of fasted cardio – that your body would used its reserves instead of readily available food – was greater than the research. Now powerhouses such as Dr. Layne Norton and pretty much all of science have decided the cons far outweigh the pros.

AGAINST FASTED CARDIO

A lot of data for this comes from a study done through The Strength and Conditioning Journal (Volume 33). They found that the thermogenic effect of exercise (that is, your long term calorie burn) is HIGHER if you’ve eaten before exercise. They also found that training fasted decreased your overall energy output, so if you felt sluggish you didn’t put as much effort into a training session as someone who ate before.

What is more alarming than this is the catabolic effect fasted cardio can gave. Muscle catabolism is exactly what everyone wants to avoid – why train fasted if you could possibly lose muscle in the process? Proteolysis (the break down of protein) is higher in fast training and nitrogen losses more than doubled in this state.

So what’s the take home message with these studies? Know your goals. If you’re trying to maintain muscle and lose fat then eating something before doing your cardio (oatmeal, BCAAs, egg whites, pop tarts, etc.) can help you from losing muscle and keep your energy high. If you’re an endurance athlete then fasted cardio can contribute to your glycogen stores. With this information you can make appropriate decisions based on your own goals and levels of fitness.

February 9, 2014 Exercise, Fat Loss, Myths, Science, , , , Read more >

Let’s talk about SUPPS baby!

supps

What is a supplement?

A supplement is anything you take in addition to your everyday diet. This can be anything from creatine to a pre-work out to a vitamin to fish oils. A supplement isn’t inherently a bad or good thing, it’s just something that is in addition to whatever you’re currently eating.

Why take supplements?

People with certain food allergies or food preferences often find it hard to get certain micro and macronutrients. Someone who is allergic to dairy may take calcium or vitamin C to make up for a lack of it in his or her diet. Additionally, different metabolic disorders may make it hard for someone to get their daily dose of Vitamin D.

There are less complex reasons for taking supplements. A pre-workout may be utilized for a morning workout, or for someone who feels as if they are too tired to perform without one. Protein powders are ideal for people who travel and don’t have access to a microwave and need something filling and fast. Supplements can also have certain benefits that aid in someone’s everyday life or with their performance in sports or at work.

Who regulates supplements?

This is a very important topic, because supplements fall into a gray area when it comes to regulation. The Food and Drug Administration does not test supplements for efficacy, safety or to see if the claims on the bottle are true. This is why there has been a large turn over of “diet drugs” in the last few years that claim to block fat or decrease appetite. As these products come out they can claim a certain level of efficacy or safety, but as the public becomes aware of the truth they tend to phase out. This is common and is why these supplements can be seen as unsafe.

Because of this lack of regulation it’s important to consult a doctor before starting a new supplement or vitamin. Preexisting conditions and individual intolerances can lead to bad reactions that may be documented online but not through a specific organization. One example is the use of DMAA in pre-workout stimulants and diet pills. This substance has been suspected in the deaths of several people from marathon runners to military personnel. Because the FDA does not regulate the use of this substance you should educate yourself on which products do or do not carry it, and if you’re at risk for having a reaction.

What are some popular supplements?

Protein powder may be the most popular supplement to date, though calling it a “supplement” is controversial to some people. Protein powder comes in many different types – whey, casein, egg, vegan, and plant just to name a few. Each of these types of protein powders have different digestion times, tastes and uses. Vegans, vegetarians and people that don’t enjoy eating meat would benefit from adding a protein shake in their diet regiment. Because of the wide range of flavors available for protein powders (whipped cream, chocolate, peanut butter, etc) they’re also great for cooking for people who are on a strict diet and crave something sweet. Protein powder may also be ideal to the everyday athlete for a quick pre or post workout snack. It’s easily one of the most versatile supplements on the market.

Fish oil is another popular supplement that many athletes take. Fish oil is toted for its anti-inflammatory properties that boast everything from quicker recovery post workout to increased memory. Fish oil pills are high in Omega-3 fatty oils and come in different flavors for people who don’t like the fishy aftertaste some pills have. Recent research has implicated fish oils in an increase in prostate cancer, but like most studies these results are currently being debated.

Creatine is a popular supplement used in the weight lifting community. Creatine is part of skeletal muscle and helps deliver ATP (energy) to the muscle. It’s used for increased muscle gains, decreased soreness post exercise, increased recovery, and for a myriad of other benefits. It’s one of the most tested supplements on the planet and appears to have little to no side effects. Still, there are some hypotheses that exist about its role in kidney or liver damage, or to asthmatics. If you have any of these conditions be sure to see your regular physician before starting creatine.

BCAA’s, or branched chain amino acids, are widely used for their muscle growth and recovery benefits. Branched chain amino acids are important in anabolism (growth of muscle) and helping cells get glucose (energy). They’re often consumed before, during or after a workout to prevent fatigue and help with muscle recovery. Like protein powder these come in a lot of different flavors that make them enjoyable and easy to take. They’re also available in pill form for those who don’t like flavored powders.

Lastly, “Pre Workouts” are supplements usually filled with stimulants to help provide energy before or during a workout. They utilize anything from beta-alanine to caffeine and come in many different flavors, varieties and with many different stimulants in them. Some people simply use a cup of coffee or tea as a pre workout, whereas other people prefer actual pre workout powders. Because there’s such a wide variety of products it’s crucial that you do your own research and experimentation to see how these affect you. Most pre workouts suggest taking ½ a dose and seeing how it affects you before using full dosing, or before workout out while taking them. People with heart problems or who are sensitive to caffeine should consult their physician before starting any of these because of the mixed ingredients.

These are only a few of a plethora of supplements commonly used in the fitness world. If you have any additional questions about supplements you can speak to your doctor or look them up on trusted websites such as examine.com. Avoid going to the website of the product because they’re going to toot their own horn. Also take any review comments with a grain of salt because everyone reacts differently to different products. Experiment, get samples, see what works for you…but most of all BE SAFE! Educate yourself on what you’re taking. Don’t take supplements just because someone told you to use them, look into what you’re taking and make your own decisions.

August 4, 2013 Fat Loss, Nutrition, , , , , , , , , Read more >

A Case For Letting People Diet

Whenever a friend or family member (or Facebook friend) mentions starting a new diet – vegan, vegetarian, paleo, Atkins, whatever – there’s always a knee jerk reaction to say “Diets don’t work!” Those of us who’ve made peace with our eating habits are the first to scoff and say things like, “Just eat less crap” or “Just eat less” or even “You’re going to gain it all back.” But here’s the thing – how many diets did it take us to reach these conclusions? How many times did we “start over” with our diet or choke down salad 500 times a day? Some of us were born into families with happy balances with their food and bodies that never needed to “diet.” In reality, though, majority of people struggle with this.

So why should we let our poor friends go through this?

First of all, think of yourself some two, five, ten years ago. For some of you the “Eat less crap” would have been a light bulb moment that lead you into a life of health and happiness. For others, it would have been met with blank stares.  Remember the first time you proclaimed you were going on a diet. Imagine if one of your well-meaning friends told you, “You’re doing it wrong, idiot!” How many of you would have taken their advice? How many of you would have punched the jerk in the face?

To a lot of people the journey is really where they pick up invaluable information about themselves. Sometimes it takes going on a ketogenic diet for someone to learn that their body NEEDS carbs (or that going low carb was fantastic for them). Maybe they fall off the wagon because it doesn’t work, but when they decide to diet again they have the background knowledge. They’ve learned that they can’t do diet X against because of Y and Z, so next time they find something else.

It’s this long, often frustrating journey that people have to embark on to gather their own series of experiences to shape their eating and exercise habits in the future. When they eventually find their inner peace it may or may not be with a mainstream diet. Maybe they did just “stop eating crap” or maybe they’ve decided Paleo is perfect for them. Who are we to judge? There are plenty of people who stick to these mainstream diets that we parrot “fail” because it falls in line with their personal preferences. A lot of these diets come with cookbooks and meal plans that can save our friends time, money and energy. They give guidance and direction in a diet industry that throws out so much conflicting information.

Next time a friend goes on a “diet” try to avoid being THAT asshole that tries to convince them otherwise. Let your friends experiment with food and recipes and exercise and be supportive. Let them see how their body reacts to different types of food and support them when they’re low. Don’t try to sabotage them to make a point – they’re your friends!  They need to embark on their own journey to reach the same inner peace that you have.

June 29, 2013 Body Positive, Fat Loss, , , , , , , , , Read more >

Balancing the Holidays: To Eat or Not To Eat?

Tomorrow is Christmas Eve and we’ve all been mentally prepping for it. There’s the presents to be wrapped, the grandparents and aunts and uncles to visit…and the food. Oh goodness the food! The food has become such a center piece for discussion around the holidays that it’s spawned entire magazines specific to its impending doom.

When it comes to eating during the holidays you can break it down into two distinct categories – to eat or not to eat. One camp says “One day won’t destroy your goals! Go for it!” another says “Small indulgences can add up faster than you know – go light!” Both seem like solid pieces of advice, but who’s right?

Honestly, neither are right, and both are right. By using these two statements independent of any and all personal reflection is going about it the wrong way. You’re asking someone else for permission to put (or not put!) things in yourbody. You’re the one that sweats on the treadmill or deadlifts small children, you’re the one that counts calories or macros or only eats when you’re hungry and drinks liters of water a day and cut out coke for diet coke or diet coke for water…what do they know about you? What do they know about YOUR personal journey?

That’s the problem with these ways of thinking: it’s a one size fits all plan. The truth of the matter is that one size does NOT fit all. Let’s look at some different ways that these plans can backfire.

1. Cut all the desserts in half and only eat half of it

I’ve heard this advice before and I’m sure you have too. The problem with this statement is that it won’t satisfy everyone. There are people who say, “Oh, I’ll just have half…” then there’s another half, and another half, and another half…and before you know it they’ve eaten 3 slices of pie instead of just one.Some people fall into the endless spiral of “I’ve already messed up, I might as well keep going.” Others have the ability to eat that half a piece of dessert and be satisfied. If you’re one of those people – go for it! If not, you know your body.

2. It’s just one day, what can it hurt?

To some people this is 100% true. You normally eat “well,” exercise often and enjoy little breaks in routine here and there. Maybe you “planned a cheat” for today, or maybe you’re in the mindset that one day a week is specific for throwing the plan out the window. These are personal choices and are all acceptable. It’s important to remember that not everyone falls into these same categories. Sure, they eat whatever they want on Christmas Eve…then there’s the leftovers. Or maybe Christmas Eve passes and now it’s Christmas Day and another feast. Then New Years and its drinking and parties. Before you know it that “one day” has become a 5 day all out eat fest where you’re too tired to exercise and find yourself woefully far from your usually eating and exercising schedule.

Again, this does not happen to everyone. Some people only celebrate Christmas Eve, or only Christmas, and plan their holiday meals accordingly and have no problem with any of these scenarios. But by looking to a magazine or an internet guru to give you permission to eat whatever you want, you’re ignoring yourself. You know if you fit into these categories and can plan accordingly.

Trust yourself, listen to yourself, don’t ask for permission!

The best way to avoid the holiday eating trap is to find what balance means to YOU. Will eating one dessert throw you into overdrive? Don’t do it. Will not eating to your hearts content lead to an epic binge the next day because you feel deprived? Don’t suffer! Reflect on your history with eating, the holidays and diets and find the best middle ground for YOU.

By finding a balance that works for you and your personal goals you’ll find yourself emerging from the holidays with significantly less stress. The holidays are supposed to be a time of great joy that is spent with the people that matter the most to you. Don’t forget that the most important person in your life is YOU.

December 23, 2012 Fat Loss, Nutrition Read more >

Are stress and a lack of sleep sabotaging your weight loss goals?

A lack of sleep and an excess of stress could be contributing to the stall in your weight loss or fitness goals. Studies have shown that an increase in stress actually increases your blood pressure, which in turn prompts some people to retain a small McDonalds fry worth of salt. Additionally, a lack of sleep has been linked to an increase in the amount of appetite regulating hormones.

We all know that sleep is important. When we don’t get enough of it we’re groggy, unable to concentrate and quick to anger. It turns out that the effects of sleep loss doesn’t stop there. It’s been reported that a lack of sleep also increases the “hunger hormones” in your body, such as ghrelin. Because of this, your body is stimulated to feel hungry more times during the day than someone who received a full nights sleep.

So how much sleep do you need? 

Like everything else, the amount of sleep you need is an individual experience. Experimenting with your body is the only way to determine how many hours of sleep you need to feel your best.

It’s also important to note that the study didn’t just talk about the amount of sleep, but the quality of sleep. Even if you sleep 12+ hours a day, if you’re constantly being woken by other distractions then the quality of sleep is to blame, not just the quantity.

What about stress? Stress can release cortisol, a hormone that has a pretty bad rep because of its role in weight gain. Inappropriate cortisol release caused by stress can cause a gain of visceral body fat, particularly in your abdomen, and cause a decrease in leptin (the “I’m full” hormone). The study mentioned above also points to the possibility of retaining salt because of high blood pressure if you have a certain genetic factor. The combined effect of stress plus high blood pressure lead to retention of up to 1,500 mg of salt a day, which in turn kept blood pressure high even during sleep.

Stress plus a lack of sleep can definitely contribute to obesity, increased appetite, high blood pressure and a general loss of interest in reaching your goals.

What are some ways to get more sleep?

  1. Turn your bedroom or bed into a “sleep cave.” The only time you should be in bed is to sleep. Your bedroom should be free of external stimuli, such as computers or televisions. The room should be dark, not too hot and not too cold, and your bed itself should be comfortable enough to allow for uninterrupted sleep.
  2. Eliminate nighttime distractions. Always use the restroom before bed, put in ear plugs if others are on a different sleep schedule, use blackout curtains to prevent early more sunlight, and other small tweaks to assure your sleeping area is always sleep friendly.
  3. Meditate, do yoga, take a warm bath, drink warm tea, etc. before going to bed to calm your mind.
  4. Avoid caffeine, exercise, or any other stimulatory activity before bed (unless you find these things help you to sleep).
  5. Some people find soothing music to help them fall asleep, others find it a distraction. Find what works for you and stick with it!

Ways to eliminate stress

  1. Identify your stress and try to eliminate or minimize it. Some stress is unavoidable, some of it is unnecessary. Find what you can fix and focus on that.
  2. Surround yourself with supportive people and supportive thoughts.
  3. Enlist the help of others. We often rely on ourselves for everything (If you want something done right, do it yourself, right?) and by allowing others to help us we can truly minimize our stress.
  4. Meditation, yoga, exercise, long baths, and other activities that allow “you time” can help reduce stress.

December 19, 2012 Fat Loss, Science Read more >