Tag Archives: fat loss

Obesity more dangerous than lack of fitness, new study claims

A new study, published today in the International Journal of Epidemiology [1], has dismissed the concept of ‘fat but fit’. In contrast, the results from the new study suggest that the protective effects of high fitness against early death are reduced in obese people.

Although the detrimental effects of low aerobic fitness have been well documented, this research has largely been performed in older populations. Few studies have investigated the direct link between aerobic fitness and health in younger populations. This study by academics in Sweden followed 1,317,713 men for a median average of 29 years to examine the association between aerobic fitness and death later in life, as well as how obesity affected these results. The subjects’ aerobic fitness was tested by asking them to cycle until they had to stop due to fatigue.

Men in the highest fifth of aerobic fitness had a 48 per cent lower risk of death from any cause compared with those in the lowest fifth. Stronger associations were observed for deaths related to suicide and abuse of alcohol and narcotics. Unexpectedly, the authors noted a strong association between low aerobic fitness and also deaths related to trauma. Co-author Peter Nordström has no explanation for this finding: “We could only speculate, but genetic factors could have influenced these associations given that aerobic fitness is under strong genetic control.”

The study also evaluated the concept that ‘fat but fit is ok’. Men of a normal weight, regardless of their fitness level, were at lower risk of death compared to obese individuals in the highest quarter of aerobic fitness. Nevertheless, the relative benefits of high fitness may still be greater in obese people. However, in this study the beneficial effect of high aerobic fitness was actually reduced with increased obesity, and in those with extreme obesity there was no significant effect at all.

With the limitation that the study cohort included only men, and relative early deaths, this data does not support the notion that ‘fat but fit’ is a benign condition.

Story Source:
The above post is reprinted from materials provided by Oxford University Press. Note: Materials may be edited for content and length.

Oxford University Press. (2015, December 21). Obesity more dangerous than lack of fitness, new study claims. ScienceDaily. Retrieved December 22, 2015 from http://www.sciencedaily.com/releases/2015/12/151221071513.htm

Intermittent Fasting

Intermittent fasting is nothing new. Humans have fasted for most of their history, whether it’s during the typical overnight period, during more extended periods of food scarcity, or for religious reasons.
What is new is that clinical research on IF’s benefits for health and longevity is beginning to catch up.

Data show that IF, when done properly, might help extend life, regulate blood glucose, control blood lipids, manage body weight, gain (or maintain) lean mass, and more.

Rather than something we’re forced to endure – a result of poor food availability or cultural expectations – IF is becoming something that health and physique-oriented people are seeking out in order to keep their bodies in top shape.

The proposed benefits of IF in animals and humans read like a laundry list of “look better,” “feel better,” “live longer” physiological changes. These include:

REDUCED
blood lipids (including decreased triglycerides and LDL cholesterol)
blood pressure (perhaps through changes in sympathetic/parasympathetic activity)
markers of inflammation (including CRP<, IL-6, TNF, BDNF, and more)
oxidative stress (using markers of protein, lipid, and DNA damage)
risk of cancer (through a host of proposed mechanisms; we’ll save them for another review)

INCREASED
cellular turnover and repair (called autophagocytosis)
fat burning (increase in fatty acid oxidation later in the fast)
growth hormone release later in the fast (hormonally mediated)
metabolic rate later in the fast (stimulated by epinephrine and norepinephrine release)

IMPROVED
appetite control (perhaps through changes in PPY and ghrelin)
blood sugar control (by lowering blood glucose and increasing insulin sensitivity)
cardiovascular function (by offering protection against ischemic injury to the heart)
effectiveness of chemotherapy (by allowing for higher doses more frequently)
neurogenesis and neuronal plasticity (by offering protection against neurotoxins)

Source: http://www.precisionnutrition.com/intermittent-fasting/chapter-1

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Sample: 
Eat in 5-6 hour window (example 5pm-11pm)
During the day do this 2-3 times a day
1 scoop of Xtend BCAAs
5  grams glutamine
3 grams fish oils
Also during the day coffee, green tea and diet soda is fine.  Sip water as well.
Post workout just have a low/no carb protein.
Every night meal should be:
150-175 grams of protein
150 grams carbs
90 grams of fat
Use MyFitnessPal to help with your macros for you feeding time.

Factors regarding your metabolism

by Tris Mardiastuty
Last updated: Oct 24, 2014

WHAT ARE BASAL & RESTING METABOLIC RATES (RMR)?

These two terms are used interchangeably, although they are not technically the same. Resting metabolic rate is really what most lay people mean when they say basal metabolic rate, and I talk here only about resting metabolic rate (RMR). Basal metabolic rate is a precise calculation with a precise definition; RMR is close enough for practical purposes.

YOUR METABOLIC RATE = YOUR RESTING METABOLIC RATE (EASY TO CALCULATE REASONABLY ACCURATELY) + ENERGY CONSUMED BY YOUR DAILY ACTIVITIES (MUST GUESTIMATE).

Resting metabolic rate is the energy required by an animal to stay alive with no activity. Therefore, your real metabolic rate is always significantly higher than your RMR. Calculating RMR is a very useful first step in calculating your real metabolic rate.

Your Resting Metabolic Rate (RMR) is one of the main contributing components of energy expenditure (around 70%).

WHAT DETERMINES RESTING METABOLIC RATE?

A very small number of people have physical conditions that give them strange resting metabolic rates.

However, for the vast majority of people, resting metabolic rate can be calculated knowing a few key variables. They are age, sex, weight, height, and fat-free body mass. Fat-free mass is a very important variable. Weight and height are used in one formula to determine body surface area.

THINGS THAT AFFECT YOUR METABOLIC RATE

MUSCLE: More muscle increases your RMR.

AGE: Your RMR decreases with age.

GENETICS: A decrease in your RMR can be due to genetics.

THE WEATHER: Living in a cold enviroment can increase your RMR. I know this sounds strange, but you expend more energy while moving around in cold weather. It’s a lot easier to move around in summer but more of an effort to “get going” in winter.

MEALS: Small regular meals will increase your RMR.

PREGNANCY: It can increase your RMR.

CRASH-DIETING: It will decrease your RMR.

SUPPLEMENTS: Some supplements can raise your RMR.

WHEN DOES THE BODY CHANGE ITS RESTING METABOLIC RATE? DOES CUTTING YOUR FOOD INTAKE REDUCE RESTING METABOLIC RATE?

The body cannot change its resting metabolic rate per unit of fat-free body mass. Studies have shown this.

Your resting metabolic rate will decrease as you lose muscle. Losing fat alone will not lower your RMR (and note that you will need to follow a very sensible program to lose fat without losing muscle). You have probably heard that people who go on crash diets end up lowering their metabolic rate, which means when they go off the diet, they put on fat more easily than before they started. This is because they have lost muscle, so they have lowered their metabolic rate.

However, the amount of energy burnt per unit of fat-free weight does not change; poor dieters end up with fewer units of fat-free weight, and that’s where their vicious cycle comes from.

ARE SOME PEOPLE’S DIGESTIVE SYSTEMS MORE EFFICIENT THAN OTHERS?

No. And your system does not become more or less efficient in response to changing food intake. Even obese people rarely have more efficient bodies. Researchers inspect the energy value of feces to determine this.

GIVEN THE SAME VALUES FOR THE VARIABLES, HOW MUCH DOES RESTING METABOLIC RATE VARY BETWEEN PEOPLE?

In other words, what is the error in the formulas used to calculate RMR?

The latest research indicates there is a low variance in resting metabolic rate (RMR) between individuals who have the same values for the key variables. That is, given someone’s age, their fat-free mass, their height, and their sex, the formulas are accurate.

“Recent evidence thus supports the conclusion that within-subject variations in BMR [more or less the same as RMR] are small and insignificant, even when energy intake and physical activity are uncontrolled (Shetty & Soares, 1988). This effectively refutes the Sukhatme-Margen hypothesis.”

RMR CALCULATOR

Calculate how many calories you need to simply maintain your weight.
Select Your Gender:
Your Weight:
Your Height In Inches:
Your Age:
Optional: Your Bodyfat %:
MaleFemale
 Pounds Or  Kilograms
 Inches
 Years
 %
Enter your bodyfat percentage IF you know it. If not, leave it blank.
Republished from www.tim-richardson.net/BodyForLife/analysis.html with permission.

8×8

Vince Gironda was a famous trainer of many of the legendary pros of lore.  He worked with the top studs like Arnold!  He was the real deal and innovative.

He used different ideas of what he found to be effective for training, nutrition and posing.  He was the guy to go to for becoming the best.

His 8×8 training program is something that you can imagine is gross.

Well as I love making things harder here is 8×8 for you to give a try.  It is hard, brutal and effective.

8×8 has several key points:

  • 8 sets of 8 reps per exercise
  • Full body training
  • 45-60 seconds rest between sets for large muscles
  • 25-30 seconds rest between sets for small muscles
  • Every other day training at the most otherwise use 3 days a week with a rest day in between
Sample:
Chest – Bench Press to Neck
Upper Back – Pullups to nipple line
Triceps – 1.5 rep dumbell skulls
Delts – Lateral Raises
Biceps – Dumbell Preachers
Calves – Standing Calf Raises
Hamstrings – Reverse Hamstring Curls
Quads – Hack Squat
Warm ups can be simple cardio for 10 minutes and light stretching.  At first you might be able to get a heavy set or two but quickly your body will respond to the rapid rest periods.  As the weeks progress feel free to use different exercises and change the order around.  Always strive to push the rest periods a little more while adding a little more weight.  Something will have to give but you will also gain alot of quality muscle while being in some amazing shape.  
Give it a try.

Sample Diet: Zone Based 2000 calories

Here is a sample meal that I create for my clients.  This is a meal plan based on more of the ZONE style of eating.

His day would be made up of :
2047.0 Calories  
116.4g Carbs  
143.7g Fat  
80.3g Protein

Here is the breakdown for breakfast or meal 1:
710.0 Calories
54.5g Carbs
30.0g Fat
55.6g Protein

1 serving Strawberry protein shake
416.5 Calories
51.4g Carbs
5.6g Fat
40.0g Protein

1 pan Pesto Scrambled Eggs
293.6 Calories
3.1g Carbs
24.4g Fat
15.6g Protein

Strawberry protein shake
scaled to 1 serving
30 grams Whey protein powder
1 cup, frozen Strawberries
1 cup Lowfat milk
1 tsp Vanilla extract
1/2 medium (7″ to 7-7/8″ long) Banana
1/2 cup (8 fl oz) Plain yogurt
Add everything to a blender and blend well. Using a plain, vanilla, or strawberry protein powder is ideal.

Pesto Scrambled Eggs
scaled to 1 pan
1/2 tbsp Butter
2 extra large Egg
1 tbsp Basil Pesto
Melt the butter in a skillet over medium heat.  Crack the eggs directly into the pan, then scramble them slowly – combining the yolks and whites slowly so there is still some variation between the two. A heat resistant silicone spatula works best.   About one minute into the cooking, add the pesto to the pan and continue to scramble the eggs, working the pesto in gently.  Once the eggs are no longer runny, they are done.  Serve with extra pesto.