Category Archives: Diet & Nutrition

Healthy Diet and Proper Nutrition Always make sense

Bigger Muscles or Stronger Muscles?(-for PTs)

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Believe it or not, these are not the same…Here’s why

As a trainer, you hear just about everything from your clients. Each one has a different goal.

Client #1 says:

        “You know what? I really just want to get big.”

Client #2 says:

“Me?  I just want to increase my 1 RM, but you know, not look crazy huge.”

You have different clients and they have different needs. While having bigger muscles does lead to the potential for having greater strength, generally speaking, optimizing muscle size and optimizing muscle strength are two different things.

And you can work with your clients to achieve one or the other. It just takes different strategies, each backed by exercise research.

What do the textbooks say?

As a certified trainer you can go back to your fitness textbook and find the chart that tells you how to use weight training to achieve greater strength or hypertrophy.

In most texts the recommendations are about the same

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This is a good general rule for achieving one goal or the other, but not everyone agrees with it. Some people may find success with something a little different.

If we go to the research to find out whether these recommendations are the best or not, we find that the results are a little cloudy.

Some studies show these textbook recommendations as effective, while others will show that they just don’t work for everyone.

To get a better understanding of what it all means and how you can use the information to help your clients, let’s dig a little deeper

Muscles 101

Let’s start with some basic muscle physiology.

Muscle tissue consists of two types of muscle fiber (note we are avoiding muscle fiber subtypes):

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  • Type I Muscle Fiber. Also known as slow twitch fibers, type I muscle fibers use oxygen more efficiently and can be used over longer periods of time; think endurance. These are our smaller, least powerful muscle fibers that have little potential for hypertrophy.
  • Type II Muscle Fiber. This is the fast twitch type of muscle fiber that can burn energy quickly for short bursts of strength. These are our larger, more powerful muscle fibers that have a great potential for hypertrophy.  The two most commonly discussed types of type II muscle fiber are type IIa (fast oxidative glycolytic) and type IIb (fast glycolytic).

This leads us to the Size Principle of Motor Unit Recruitment. One motor unit is a nerve and the muscle fibers to which it is attached.

In each muscle, we have smaller, weaker type I motor units that are easily excitable and more resistant to fatigue, and larger, more powerful type II motor units that are hard to excite, but less resistant to fatigue once they are activated.

The Size Principle states that when the central nervous system recruits motor units for muscle contraction, it begins with the smallest, weakest, more easily excited type I motor units first and progresses to the larger, stronger, more-difficult-to-excite type II motor units only when force needs to be maintained or increased.  

In other words, lifting at a low intensity (i.e. a light weight) will only stimulate smaller motor units.

In order for the larger, more powerful type II motor units to be activated, greater intensity is needed.

So how do muscles get stronger?

How can we use this information to help our clients who want to get stronger, but not bigger? We have to consider the amount of weight lifted, the number of reps, and the rest period.

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1. Maximal weight

The Size Principle implies that to get stronger we need to activate all of the motor units, and that requires a heavy enough weight, or great enough resistance, to trigger the high-threshold, type II motor units. This is why the standard recommendation for load is >85% 1 RM.  Furthermore, lifting a near maximal weight will provide the additional benefit of stimulating synchronous activity of motor unit recruitment.  In order for maximal force to be generated, all motor units in a given muscle must be activated at close to the same time.  In an untrained individual, motor unit activation will occur at slightly different times, and therefore lead to inefficient movement.  This works much like rowers in a boat rowing in synch vs. the rowers rowing at different times.  One of the simplest ways to enhance motor unit synchronization is through heavy load resistance training.

2. Fewer reps

As a side effect of lifting near your one repetition maximum, the number of repetitions you will be able to perform will naturally be fewer.  Think about it: your one repetition maximum literally means that most weight you can lift one time.  Therefore if we are lifting a weight that is near our one rep max, repetitions will be kept to a minimum simply because the resistance is too great to generate numerous successive repetitions.  Generally speaking, if you are able to lift a resistance more than six times in a row, it is not heavy enough to stimulate your highest threshold motor units nor force synchronous motor unit activity.  A word of caution: however, near maximal lifting (>85% 1 RM) can be dangerous for a novice lifter, and thus one should have some training experience before attempting to develop maximal strength through this manner.

 

3. The rest interval

Now, what about the two to five minutes rest interval recommendation?

This can be related to our understanding of the metabolic pathways, specifically regeneration of adenosine triphosphate and creatine, but that can get a little complicated.

An easier way to explain it is that the central nervous system needs full recovery in between sets in order for coordinated motor unit activity and maximal motor unit recruitment to occur in the subsequent sets.  Maximal strength output requires optimal performance of both variables.  Lastly, the stronger an individual is, the more rest he or she will likely need between sets when working with a near maximal resistance.

And how do muscles get bigger?b2

Now you might be thinking that this is common sense, right? Lifting heavy weights make you stronger, but is this also the best strategy for getting bigger muscles?

The quick answer is NO. It is not likely that following the recommendations for increasing muscle strength will lead to optimal muscle hypertrophy. Here’s why:

1. Protein degradation

Resistance training initiates protein degradation, the breakdown of muscle tissue and in turn creates the right conditions for rebuilding bigger muscles during rest and recovery periods.

Protein in muscle tissue breaks down with strength training and only then can it rebuild itself into bigger tissue. The amount of protein degradation that occurs depends on how we approach our training.  Obviously, the extent to which our muscle rebuilds depends on the quality of our post training recovery (an issue separate from the discussion taking place in this article).

Protein breakdown is stimulated by two different factors:

  1.           The amount of weight lifted. Heavier weights lead to greater degradation per rep.
  2.           The number of reps. Consecutive repetitions further contribute to degradation.

2. Heavier weights, higher reps

With this in mind, in order to make our muscles bigger, we need to use a weight that is not only heavier, but also one that we can lift for a high number of reps.

This is the reason why the load and rep recommendation of 67%-85% 1 RM for 6-12 reps is the starting guideline for muscle hypertrophy.

This load/rep ratio satisfies the two factors that stimulate protein degradation: heavy weight, high rep scheme, so that you get maximum muscle building during recovery.  As you can see, while lifting a near maximal load (>85% 1 RM) for low repetitions (i.e. <6) would meet the first requirement needed to stimulate protein degradation, it would not meet the second requirement, and therefore is not the theoretical optimal load/volume ratio to be used to stimulate maximum hypertrophy.  On the other hand, lifting a light weight (i.e. <67% 1 RM) for a high number of repetitions (i.e. 25 reps) would meet the second requirement needed to stimulate protein degradation, but not the first requirement, and therefore is not the theoretical optimal load/volume ratio to use to stimulate maximum hypertrophy.

3. And…the rest interval

The rest interval recommendation for hypertrophy is 30 to 90 seconds. Why less recovery time than for increasing muscle strength?

Well, one reason is that some studies have shown this rest interval range leads to elevated levels of serum growth hormone during exercise .  Growth hormone is important in stimulating muscle growth, hence the resulting hypertrophy.

Is the textbook answer right for everyone?

Now you can see that there is a reason that most fitness textbooks will give you this particular set of recommendations for hypertrophy and strength. They act like building blocks, a starting point.

As a trainer you can use this starting point to develop individualized programs for each client.                

It is important to remember, however, that these guidelines were developed based on theory, and haven’t been consistently replicated in peer-reviewed studies.

The recommendations don’t take into account key variables such as training frequency, training experience, mode of exercise, total number of exercises per muscle group, client somatotype, supplementation, nutritional intake, or recovery quality.

Furthermore, programming ideologies such as supersets, drop sets, compound sets, half reps, negatives, periodization format, and others play a significant role in the type and rate of adaptation that occurs.

Program design

The theory of exercise is the science of program design; the ability to make adjustments to a program based on client progress and your own unique experiences is the art of program design.

The science of program design can provide a wonderful starting point from which to develop a programming outline, but it is ultimately the art of program design that will determine your clients’ results.

The best coaches and trainers OR members I’ve encountered are able to integrate both into their philosophies.

Individual differences

Program design is highly variable depending on the individual differences you see in your clients. There are many gray areas, and in my experience there are no absolutes when it comes to program design, no rights or wrongs.

As professional trainers, only seeking out sources that support our own preconceived programming ideas will severely stunt our growth.

Success in training is a process of taking the time to learn the theory of generalized programming recommendations, recording our own unique experiences, carefully considering the programming ideas of others, and being flexible enough to adapt our programs based on results.

Choosing the path of a being a trainer means that we will always be students of fitness. As the science evolves and changes, we have to as well.

So if your client’s goal is to develop strength or hypertrophy, the recommendations provided in textbooks are a nice starting point for theory-driven program design. However, it’s up to you to create your own programming design art to ensure you optimize the results for each of your unique clients.

Source: fiitnessplus

 

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“There is no time to cook, there is no time to go to the gym, I am too old, I am too fat, I am too embarrassed, I just don’t know where to start!”

How many of these can you identify with? One, two, more? The reality is that an overwhelming percentage of modern society (over 70%) struggle with their health on some level, whether it be obesity, diabetes, arthritis, or any number of health disorders that can be controlled, improved or eliminated by a change in lifestyle. Yet despite the fact we have access to so much more knowledge on how to manage our health properly, it doesn’t seem to make the impact researchers and doctors were looking for. So what is the missing piece?

Well, there is no missing piece in truth, it is more on how do you assemble the pieces to make it work. For example, is eating healthy without exercise enough to change your health for the better? It will make an impact but not to the extent we need. And we know that if people don’t see positive change in the short term they will likely stop their new eating patterns and return to old habits. What about starting an exercise program? Similarly, if we don’t manage our diet at the same time our exercise program will quickly stop yielding results, and we will likely quit. And another consideration is that if you start the “wrong” exercise program, meaning the intensity is too high or you have limitations that needed to be considered, you may be injured or demoralized and will again, likely quit. What about our self-image? Research has shown that a poor self-image is often one of the key factors in why most do not stick with their new lifestyle plan.

So looking at all these potential factors, is it any wonder that so few ever cross the finish line? What if I told you there was a way to address all of these considerations, a way to synchronize them so that your exercise program, your diet and your mindset were all addressed in one program?

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In 2009 we launched our second virtual based fitness program(DRS) and now we are training thousands of men and women in  different countries, but I wanted to do something different, something more intimate. Most of our programs run 90 days in length, but I wanted to offer something to a smaller audience, for those of you who wanted a bit more support to get you going.

So what we came up with is the “DRS-Xfit” 4-6-week Fitness Reset.

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The program includes the following:

1) Video based exercise tutorials

2) Fully illustrated exercise diagrams and program design

3) Fully detailed menu including recipes (diabetic friendly)

4) Nutritional supplements to support your healthy eating plan (vegan options available)

5) Mindset training with the I AM Project

6) 7 day a week support during your fitness journey via our private FB page and  Skype calls for accountability and check in.

Who is this program good for??

This program is for those who are healthy enough to exercise but are frustrated by their lack of results but know if they had the right guidance and support this would be the chance they needed to finally get it right.

How much?

For many of my private clients I would charge in excess of $195.00 (12000INR) per 4 week DRS-Xfit program for my time, including Nutrition and supplement support .

This program is to 6 people only per month and the program begins first week of every month for accountability.

For more information please send your query via private message.

e.mail: drsuresh@fiitnessplus.com

Whats up: +91 9620162007

WISH YOU HEALTHY, FIT AND HAPPY LIFE

Source: fiitnessplus

 

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Best FAQ’s Following “Protein Myths” Article

I have decided to do a follow-up article addressing the best questions we received in our comments section and on our social media platforms. I received many great responses from the “Protein Myths” article that we published not too long ago, and along with these responses, more great questions surfaced that we felt needed more in-depth explanations.

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When calculating total protein requirements, is it dependent on total body weight or just lean body mass?

In most cases, protein requirements are given on a “per pound” basis, meaning total body mass. So if a trainer tells you, “I’ve been eating 1 gram of protein per pound of my body weight and I weigh 200 pounds,” that means he is eating 200 grams of protein. He is not taking into account his lean body mass, which is less than 200.

For the general population, calculating protein intake per pound of total body mass is probably reasonable, but for specific populations, it isn’t as reliable. There have been studies showing that the leaner an athlete is, the more protein he or she needs to maintain muscle mass. A study in 2011 found that the leaner the athlete was, the more protein she required to prevent muscle loss (1).

Another study, from 2013, also found that protein requirements for maintaining muscle mass increased in individuals who became leaner through caloric restriction (2). This study suggests that while dieting, lean athletes need 2.3 – 3.1 grams of protein per kilogram of lean body mass (LBM).

It’s also important to remember that overweight or obese individuals need to consider protein requirements on a “per kilogram of lean body mass” basis. If a person weighs 350 pounds, but most of that is fat tissue, there is no reason for them to eat 350 grams of protein per day; that would be overkill.

So, to summarize, if you are in the “specific populations” category, such as an extremely lean athlete, or dieting to achieve a very low percent body fat, or are heavily overweight or obese, consider calculating your protein requirements according to your lean body mass, not total body weight.

To find out your lean body mass, you need to first measure your body fat. You can have a professional trainer measure it with skin fold calipers or use a handheld electrical impedance monitor—although these aren’t the most accurate. If you have a Special device like skulp or university nearby and are willing to spend a few bucks, you can see if they have a BodPod device, which uses air displacement for better accuracy. (These are very accurate—DEXA is the gold standard).

Once you know your body fat percentage, you can easily determine how much of your body weight is lean mass and how much is fat mass. For example, if you weigh 200 pounds and you find out that you have 20% body fat, you have 40 pounds of fat. Subtract 40 pounds from 200, and you have 160 pounds of lean body mass

If I eat too much protein, will the excess be turned into body fat?

First let’s assume that your maintenance amount of calories—the number of calories you need to eat per day to maintain your current body weight—is 2,000 calories. Let’s also assume that you have met your 2,000 calorie goal by the end of the day, with a mix of protein, fat, and carbohydrates. Before bed, you decide to have a protein shake consisting of 50 grams of whey isolate. What will happen to those 200 Calories (50 g protein x 4 calories/gram) that are now in excess, since you’ve already met your maintenance level of calories?

If your body has used all the protein it needs for growth, recovery, catalyzing chemical reactions, transporting molecules, and all the other physiological functions proteins are used for, the excess will be broken down into amino acids and then converted into glucose by a process called gluconeogenesis.

Once the amino acids have been converted into glucose, your body will either: a) use that glucose for immediate energy, b) store that glucose as glycogen to be used as energy at a later period, or c) store the glucose as body fat in the adipose tissue since all glycogen stores are maxed out. (The liver can store about 100 grams of glucose in the form of glycogen and the muscles can store about 500 grams.)

A study done in 2012  concluded that the extra calories from protein ingested by research participants were used to build new lean body mass, although all three groups gained the same amount of body fat. According to the study author, “calories alone contributed to the increase in body fat. In contrast, protein contributed to changes in lean body mass, but not to the increase in body fat.” (3)

We can reasonably state that the additional protein the participants ingested was, indeed, needed for growth and recovery (shown by the increase in lean mass). However, if no additional protein was needed for these actions, the body would either use the protein as immediate energy once the amino acids were converted into glucose, store the converted glucose as glycogen for later use, or store the converted glucose in the adipose cells (fat tissue), since all glycogen stores were full.

Does the type of protein I consume matter (plant protein powder VS whey VS whole food)?

Personally, I am an advocate of whole food over protein powders. This is how I eat and how I train my clients. I only use powders for convenience or quick substitutes for the clients who have crazy schedules. I believe that the less processed something is, the better it is for your body. With that said, I’ll briefly touch on the differences.

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  • Whey protein concentrate. This is usually the most basic form of protein powder. The protein supplement labeled as a concentrate, by law, must be at least 35% to 80% protein by weight. It’s a simple procedure to process a whey concentrate, which is why, most of the time, whey concentrates are the cheapest, and you get what you pay for.
  • Whey protein isolate. This is a purer protein powder. By law, whey isolates must be at least 90% protein by weight. The filtration process of isolates is completely up to the supplement company manufacturing the protein, but the biggest difference between concentrate and isolate is the percentage of protein per scoop. Isolates are more expensive and it’s up to you to decide they are worth the money, based on the protein to calorie ratio.
  • Whey protein hydrolysate. This is significantly different from concentrates and isolates when it comes to processing. Hydrolysate proteins are treated with enzymes and acids to reduce particle size and eliminate the quaternary protein structures. This is why whey protein hydrolysate is the fastest digesting protein powder; the need for gastric digestion has been eliminated.
  • Soy protein. This type of protein is heat treated before it is sold, destroying enzymes in the soy, cleansing the powder of trypsin inhibitors. The soy isoflavones contained in the powder aren’t a “huge” concern, but they can present a hormonal impact in men—by increasing estrogen. However, most of the concerns about soy are overblown.
  • Plant-based protein. This is the perfect choice for vegans and vegetarians. The only issue with plant-based proteins is that most are not complete protein sources, meaning they lack some of the essential amino acids. You can make up for this lack by combining it with certain other foods.

Can too much protein cause kidney stones?

As I mentioned in our previous article, excess protein can boost levels of uric acid, which has been shown to contribute to kidney stones. However, there is no evidence that elevated protein intake in healthy people will cause kidney damage.

Only when a person already has problems with their kidneys is caution needed. If you have had kidney stones before, you are more likely to get them again. Most kidney stones occur when calcium combines with either oxalate or phosphorous. However some of the best ways to prevent kidney stones are:

Drink plenty of water (drinking extra water dilutes the substances in urine that lead to stones), ensure sufficient calcium intake (too little in your diet can cause oxalate levels to rise and cause kidney stones), limit animal protein (a high-protein diet can reduce levels of citrate, the chemical in urine that helps prevent stones from forming), and avoid stone-forming foods (such as beets, chocolate, spinach, rhubarb, tea, and most nuts – which are rich in oxalate.)” (5)

Do vegetarians and vegans need more protein?

This was a great question, but I think you’ll going to be surprised at how simple the answer is:

Vegans or vegetarians don’t need any more protein than a person following a “meat heavy” diet. The recommended dietary allowance (RDA) is 0.8 grams of protein per kilogram of bodyweight—and that’s for EVERYONE— vegans, vegetarians, and meat-eaters.

I have read recommendations that vegetarians and vegans should eat 10 percent more protein than meat-eaters, but this is based on the flawed idea that because they aren’t eating animal protein—the most complete sources of protein—that they need more total protein.

Just because your diet doesn’t consist of any meat, doesn’t mean you need more protein than the person eating chicken, eggs, and red meat every day. A vegan athlete’s protein needs can range from 0.36 to 0.86 grams per pound of body weight (6). The RDA is definitely on the safe side and as I mentioned in our previous article, athletes and resistance exercisers will need more total protein than the average, sedentary individual.

Total protein intake can easily be achieved while following a vegan or vegetarian diet. Nearly all beans, vegetables, grains, and nuts contain protein. Although they may not be complete sources of protein, you can combine foods, such as rice and beans, to create a complete protein meal.

Source: fiitnessplus

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Will a high-protein diet harm your health?

Will too much protein damage my kidneys? Cause cancer? Reduce my lifespan? At Precision Nutrition we’re always getting questions (from fitness pros and clients) about the risks of a high-protein diet. In this article we’ll set the record straight and share why protein isn’t the villain it’s made out to be.

macro-manager-how-much-protein-is-too-much_05 Drinking Protein Shake Gym

Will eating a high-protein diet hurt me?

For years, people have been concerned with the safety of eating too much protein.

Will eating too much protein explode my kidneys?

How about my liver? My left femur?

The most common health concerns of eating more protein are:

  • kidney damage
  • liver damage
  • osteoporosis
  • heart disease
  • cancer

Let’s explore these.

Claim: High protein causes kidney damage.

This concern about high protein and kidneys began with a misunderstanding of why doctors tell people with poorly functioning kidneys (usually from pre-existing kidney disease) to a eat a low-protein diet.

But there’s a big difference between avoiding protein because your kidneys are already damaged and protein actively damaging healthy kidneys.

It’s the difference between jogging with a broken leg and jogging with a perfectly healthy leg.

Jogging with a broken leg is a bad idea. Doctors would probably tell you not to jog if your leg is broken. But does jogging cause legs to break? No.

That’s the same thing with protein and kidneys.

Eating more protein does increase how much your kidneys have to work (glomerular filtration rate and creatinine clearance), just like jogging increases how much your legs have to work.

But protein hasn’t been shown to cause kidney damage — again, just like jogging isn’t going to suddenly snap your leg like a twig.

High-protein diets do result in increased metabolic waste being excreted in the urine, though, so it’s particularly important to drink plenty of water to avoid dehydration.

Verdict: There’s no evidence that high protein diets (2.2g/kg body weight) cause kidney damage in healthy adults.

Claim: High protein causes liver damage.

The liver, like the kidneys, is a major processing organ. Thus, it’s same deal as with kidneys: People with liver damage (such as cirrhosis) are told to eat less protein.

Yes, if you have liver damage or disease you should eat less protein. But if your liver is healthy, then a high-protein diet will not cause liver damage.

Verdict: There’s no evidence that high-protein diets (2.2g/kg body weight) causes liver damage in healthy adults.

Claim: High protein causes osteoporosis.

Eating more protein without also upping your fruit and vegetable intake will increase the amount of calcium you’ll lose in your pee.

That finding made some people think that eating more protein will cause osteoporosis because you’re losing bone calcium.

But there is no evidence that high protein causes osteoporosis.

If anything, not eating enough protein has been shown to cause bone loss. Bones aren’t just inert sticks of minerals — a significant proportion of bone is also protein, mostly collagen-type proteins.

Like muscle, bone is an active tissue that is constantly being broken down and rebuilt. And like muscle, bone needs those Lego building blocks.

Women aged 55 to 92 who eat more protein have higher bone density. So eating more protein improves bone density in people most at risk of having osteoporosis.

(Eating more protein plus adding resistance training: Double win for bone density.)

Verdict: High protein diets do not cause osteoporosis, and actually may prevent osteoporosis.

Claim: High protein causes cancer

Unfortunately, we still don’t have conclusive human studies on the cause of cancer and the role of protein.

There are studies that asked people how much protein they ate over their lifetime, and then looked at how often people got cancer. The research shows a connection between protein intake and cancer rates.

But these studies are correlational studies and don’t prove that protein is the cause of cancers. Plus, some researchers have gone so far to say that studies relying on subjects to recall what they ate are basically worthless because human memory is so inaccurate.

A big part of the proposed cancer and protein link comes down to confounding factors, like:

  • where you get your protein from — plant or animal
  • how you cook your protein (i.e. carbonized grilled meat)
  • what types of protein you’re eating (e.g. grass-fed steak versus a hot dog)

And so on.

In other words, we can’t say that any particular amount of protein causes cancer.

Verdict: Limited evidence that protein causes cancer; many other confounding factors.

Claim: High protein causes heart disease.

Eating animal-based protein daily is associated with an increased risk of fatal coronary heart disease (70 percent for men and 37 percent for women), whereas plant-based proteins aren’t linked to higher rates of heart disease.

This suggests that where you get your protein from may matter more than how much protein you eat.

However, just like cancer, the link between heart disease and high-protein diets is from questionnaires rather than a double-blind randomized study (the gold standard in research).

There are many confounding factors. For one, consider the type of animal — does seafood cause the same issues as red meat, for example?

We don’t yet know the whole story here.

Verdict: Limited evidence that protein causes heart disease and the source of protein is a major confounding factor.

Source : fiitnessplus

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DRS Dieting Tricks That Work Wonders Quickly

There are certain dieting tricks that work very quickly if you’re trying to lose weight. These dieting tricks are really common sense though when you consider the benefits you’ll get from them. Anytime you start to feel your jeans get tight, or just don’t like the way you look in your clothes anymore, try a few of these dieting tricks to get you back on track.

Even healthy eaters can lose their focus and eat too much of the wrong foods. These dieting tricks can also improve your insulin levels, reduce bloating, and even help digestion too. Pick whichever ones sound relevant to your life and try a few this week. I’d love to know how they work for you!

1. Reduce Starchy Carbs

This little tip is one of the oldest and most tried and true dieting tricks out there. It’s not rocket science, since we all know starchy carbs lead to weight gain. Yet with trendy foods like sprouted grain bread, red potatoes, beans, couscous, and the new “it” grain, freekah, we might lose sight quickly of how many starches we’re really eating. You don’t need an excess of starches, no matter how healthy the source is you’re choosing. One or two a day should do, but if you want to lose weight, make it just one or even zero. Choose non-starchy vegetables, and high protein and low starch grains like rolled oats or quinoa as your main choices.

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2. Eliminate Most All Fruit Sugars

Fruit seems so healthy in so many ways, but can be one of the reasons you gain weight. Fruit in itself is full of vitamins and minerals that are excellent for you, but it will quickly lead to belly bloat and even belly weight gain when you eat more than you need.

The reason is the type of sugar found in fruit, known as fructose. Fructose is only needed in certain amounts by the body, and then the rest gets converted to excess fat by the liver. High fructose fruits should be avoided, while low fructose fruits can be eaten in small amounts. Low fructose fruits include raspberries, strawberries, blueberries, raspberries, acai berries, goji berries, yellow bananas (not brown), papaya, and oranges.

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3. Increase Lean Protein

Increasing lean protein has been found to effectively help increase weight loss and improve lean muscle. Increasing your lean protein by just 10% might be all the edge you need to improve your metabolism quickly. Protein takes more metabolic work to digest than any other macronutrient, and the more your metabolism has to work, the better for your weight loss.

Be sure you choose good, clean sources of lean protein though. You should always be kind to your body when choosing what foods to give it. Increasing your protein at each meal and snack by just adding ¼ the amount more than you normally eat should do the trick. This can also help keep you fuller longer and maintain better insulin function.

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4. Eat When You’re Hungry

Never skip meals when it comes to losing weight. This will backfire quickly, and cause your insulin to spike, which increases the cortisol in your body, leading to fat storage. Cortisol, your stress hormone, is the first hormone your body sends out when it senses its under stress, including when you’re hungry and your insulin surges.

Cortisol also triggers your body to store fat as a survival mechanism for the stress its under. So eat when you’re hungry and quit ignoring your hunger pains! Eat three meals and two snacks through the day as you need them

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5. Dieting Tricks: Watch Your Fats

Yes, healthy fats should be eaten and yes, I love them, but when it comes to weight loss, be sure you watch how much you’re eating. They are easy to overdo.

In fact, one of the best ways to gain weight is to increase your healthy fats. So, have 1 or 2 tablespoons a day at the most, but no more if you’re really trying to lose weight. This includes nut butters, oils, avocados, and nuts. Seeds like flax, chia, and hemp are much more diet friendly, and also have more fiber to fill you up faster.

Healthy-Fats

6. Decide On Dairy

Most people find ditching dairy can help them lose weight, but some find fat-free dairy like Greek yogurt actually helps them lose. So, decide what works for you. If dairy digests well for you, choose the leanest option – this being organic, fat-free Greek yogurt.

Avoid milk, cheese, and most all other dairy products if you want to lose weight though. Choose unsweetened almond milk instead of milk, and avoid any dairy products with added sugar. I also suggest avoiding vegan cheeses and vegan dairy products outside of unsweetened almond milk. Most all are high in preservatives, excess fat or sugar, and a lot of fillers.

These are some of the DRS dieting tricks to help you lose weight that don’t require a fancy plan or a lot of thought. Implement some of these into your routine, and you should notice the weight start to come off quickly.

Most importantly of all, please remember, sugar is not your friend, so kick all sugar and alcohol out of your diet and increase your intake of veggies, lean protein, and eat some healthy fats and some healthy starches. This will give you a better quality of life, a leaner body, and improve your metabolism and mood.

Do you have a safe and effective dieting trick that’s worked wonders for you?

Source: fiitnessplus

 

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Foods That Will Help You Get A Flat Stomach

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Vitamin D rich foods such as eggs and salmon can help in the metabolism of fat. Cucumbers and dry fennel seeds reduce stomach bloating and also aid digestion. Greek Yogurt and olive oil reduces cortisol levels, a hormone that stores fat. Regular consumption of whole grains like popcorn, oats and wheat and adequate hydration can also help.

Stomach fat can be due to an array of factors. Lack of exercise, over sleeping the afternoons, as well as an unhealthy diet and lifestyle may collectively lead to this particular state. Here are the surprising  foods for flat stomach, which will help you shed inches and pounds and also to banish the bloat.

Foods for Flat Stomach

Salmon: Salmon is an excellent source of Vitamin D. Insufficient blood levels of Vitamin D have been linked to obesity, including abdominal obesity. The omega-3 fatty acids in salmon and other fatty fish can also help flatten your belly.

Eggs: If you want to lose some fat around the middle, eggs are a great way to start your day. Eggs provide Vitamin D and choline known for playing a role in fat metabolism.

Cucumbers: Cucumbers are loaded with water and naturally low in calories to help with hydration and weight management. One whole cucumber has just 45 calories and eating them can also help you fight belly bloat.

Fennel Seeds: Dried fennel seeds are very nutritious, containing fiber, magnesium, calcium and iron, and they have long been used as a digestive aid. Fennel helps to relax the gastrointestinal muscles, which helps trapped gas pass to alleviate bloating

 Yogurt: Yogurt is a good source of calcium, a mineral that slows production of the hormone cortisol, which encourages belly fat.

Olive Oil: Healthful monounsaturated fats found in olive oil could potentially switch on genes related to the burning and storage of fat.

Whole Grains: Whole grains including quinoa, popcorn, oats and wheat — can help flatten your tummy. The USDA recommends healthy adults consume about six ounces of total grains per day, and that at least half of those grains should be whole grains.

Water: Drinking enough water is helpful to flatten your tummy. Water is essential for moving fiber through the GI system and preventing constipation.

Source : fiitnessplus

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HOW TO EAT CARBS FOR MORE MUSCLE AND LESS FAT

The amount of carbs to eat in a day depends on several variables including your (1) body size, (2) activity level, (3) fitness goals, and (4) genetics. The Dietary Guidelines for Americans suggest around 55% of your calories each day should come from carbohydrates. Most bodybuilders consume around 50% of total calories from carbs whereas low carb advocates can consume as low as 10-15%.

Technically, carbs are not an essential nutrient so we don’t need to eat them to survive. With that said, going very low carb is simply unnecessary to reach your health and fitness goals.

The best way to arrive at your desired carb intake is to first establish how many grams of protein and fat you want to eat first, then the balance will be your carb intake. For example, if you are looking to cut some fat for the summer without losing muscle, you can intake 1 gram of protein per pound of body weight, 0.5 grams of fat per pound, and the balance will be carbs. For a 180lb man, that means 180 grams of protein and 90 grams of fat. Assuming a 2,000 calorie diet, that leaves 200 grams of carbs left over (1 gram of protein/carbs has 4 calories, and 1 gram of fat has 9 calories). The percentage breakdown in this example is roughly 35% protein, 45% carbs, and 20% fat.

As a general guideline, somewhere around 40-50% carbs, 25-30% protein, and 20-30% fat is a solid benchmark during a cutting program. You can play around with increasing, or decreasing the carb/fat level to see what works best for you. ”

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CARBOHYDRATE TIMING

When should I consume the most about of carbs, and when should I cut them?

“After your workout is a great time to eat relatively more carbohydrates and even faster digesting carbohydrates. Carbs are anabolic because they raise your blood sugar level, which in turn stimulates the storage hormone insulin. Insulin gets a bad reputation because it can increase fat storage, but it can also be your friend by helping your muscles suck in more protein. After a workout, eating carbs with protein in a roughly 2:1 ratio can help your body utilize the protein most effectively. Eating more carbs when you have a endurance race, or competition can also be helpful. “Carb loading”, or consuming large amounts of carbs to saturate your sugar storage tanks (muscles and liver) leading up to an athletic event can help you perform better.

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You don’t necessarily have to cut carbohydrates, but eating excessive carbs is not advisable. So if you are a 180lb guy who works out a few days per week and has a sedentary job, somewhere around 200 grams will help fuel your bodily functions and your workouts without any excess being wasted and converted to fat. For every extra full hour you spend exercising, you can add on 50-100 grams of carbs. For frame of reference, endurance athletes intake as much as 300-400+ grams of carbs per day. ”

CARBOHYDRATE CYCLING

What is carb cycling—and how does it work? 

“There are many carb cycling frameworks and each varies depending on whether you are trying to build muscle, or lose fat. One of the most popular is 3 days low, one day high. There are a lot of factors to consider (body size etc) to come up with your carb breakdown, but one method during a cutting program is to eat one gram of carbs per pound of Lean Body Mass [bodyweight x (1- body fat percentage)] and double that number on your higher carb day. The challenge with the 3 low, 1 high framework is that it doesn’t fit neatly within a week. I personally prefer choosing 2 high carb days each week, one of which is on your most intense lifting day (such as legs), and the rest are low carb.

Keep in mind that carbs are only part of the nutrition equation, because you still have to get the calories right, which is more important. In fact, the reason why carb cycling works is arguably not because you are varying carb intake, but because by decreasing carb intake you decrease calorie intake. A quick carb cycling tip is to follow a “carbohydrate tapering” approach where you eat more carbs in the morning and taper them throughout the day on your low carb days. There is no scientific proof this strategy helps you burn more fat, but it makes implementation much easier. ”

PRE and POST-WORKOUT CARBOHYDRATES

How important is the timing of carbs in relation to your workout routine? Is it one hour before and after that’s safest for breakfast? 

“Whether you are looking to build muscle, or lose fat, your prime objective is to have plenty of energy for your workouts. If you find that your energy levels are high without eating carbs before your morning workout, then you don’t need the carbs. If, however, you are looking to build some muscle and find your energy levels waning during your workout, then a protein shake and an apple before your workout can work well because they are easy to digest while fueling your body with ample protein and carbs. After your morning workout you can have a normal breakfast.”

DIFFERENT TYPES OF CARBOHYDRATES:

I would really like to know more about the relationship between fiber and carbs/net carbs. Is fiber counted as carbs? Also I’d love to hear about sugar alcohols, what are they?

“There are two types of dietary fiber: (1) soluble and (2) insoluble. Soluble fiber becomes a gel like substance when added to water and is minimally digested, and insoluble fiber does not change when added to water, instead passing through our bodies mostly intact. Both types of fiber, which are derived from plants, are considered carbohydrates due to their molecular structure.

Whether or not dietary fiber should be considered a calorie is open for debate and is even treated differently from country to country (most consider insoluble fiber as providing 0 calories), but it is agreed that dietary fiber slows down the digestion process, which reduces blood sugar levels. This is the exact opposite effect of most carbs, which increase blood sugar levels. Most nutritionists recommend subtracting dietary fiber from the total carb count to arrive at the “net” carbs. In a medium-sized apple for example, the total carbs is 25 grams and the dietary fiber is 4 grams, leaving 21 grams of net carbs.

Sugar alcohol gets its name because of its molecular structure, which is a hybrid between a sugar molecule and an alcohol molecule. Most sugar alcohols provide less calories, sweetness, and impact to blood sugar levels as normal sugar, which is why they are often subtracted from total carbs like fiber.

Here are the key points: 1) Sugar alcohols are considered safe for human consumption 2) They do not cause a rise in blood sugar levels like normal sugar 3) They may cause gastric distress, bloating, and diarrhea if eaten in large quantities, or if you have a pre-existing condition like irritable bowel syndrome. ”

Source: fiitnessplus

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Reasons Why Your Workouts Don’t Make You Super Fit..

A lot of people start new workout regimes with big dreams. They see themselves as being super fit by the end of their new plan but are often left disappointed. It happens a lot – but why?

Mistakes That Keep You From Becoming Super Fit

In today’s guide, we’re going to talk you through many of the reasons why your workout could be failing. With a little luck, your new knowledge will help you build a super fit body.

1⃣ You Don’t Turn Up Every Day

Your fitness regime should be as natural to you as taking a shower or eating a meal. It should become part of your life, and you need to focus on doing something every day.

Try to see a new workout regime as a lifestyle change, rather than a fix to a problem. Doing so will help you place a greater importance on your workouts and exercise.

There will be no more dropping a session here or there, as you need to put that time aside. The result? Your new attitude will help you smash through your original goals. And once you incorporate exercise into your daily routine, it will feel strange to go without it.

2⃣ You Forget About Nutrition

Healthy and nutritious eating is going to have a much bigger impact on your chances of getting fit than your workouts. Too many people focus on their exercise, rather than the food they are consuming.

If you want to be super fit, you have to embrace both challenges, together. They both work in harmony to give you the results you are looking for, and a vigorous workout can be spoiled entirely by a bad meal afterward.

3⃣ You Don’t Enjoy Your Workouts

People like, and react better, to different things. While most can put up with anything short-term, it’s important to do something you love doing when working out.

Don’t like the gym? Then try body weight exercises at home. Competitive nature? Try team sports, or something like boxing or MMA training to give you an edge. Love being outside? Then choose more jogging or cycling sessions.

Do what you love, and you will have a much bigger chance of completing your goals.

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4⃣ You Don’t Prepare

Becoming super fit takes a lot of preparation, from food and meals through to arranging a gym session. Robust preparation will ensure you don’t start to backtrack – which will happen when things start to slip.

5⃣ You Give Up

There are probably millions of weight loss and fitness goals established on new year’s eve every year. And the vast majority of them are forgotten about before it gets to February.

It all starts with missing a session, and then another, and so on. Until, of course, it seems silly to continue. You can’t afford to be like everyone else, though, if you want to be super fit.

Yes, there will be times when you miss a session. But, that doesn’t mean all your previous work has to suffer. Just be nice to yourself about the odd slip up and get back on track as soon as you can.

If you want long-term success, dealing with minor blips in a positive way is going to help.

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I hope you liked the article,and don’t forget to share /like..

Source : fiitnessplus

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The Difference Between Weight Loss And Fat Loss

The question is: Do you wanna lose weight or do you wanna lose fat? Into many people those terms are interchangeable, there’s no difference between weight loss and fat loss. That’s because most people think when they start exercising they’re going to automatically lose fat. But it’s just not true! Weight loss and fat loss are two very different things.

Weight Loss And Fat Loss

In general, people who talk about weight loss really start from a place that is unknown to them. They may know how much they weigh, but they don’t know their lean body mass (how much muscle they actually carry) and they don’t know their body fat percentage (what percentage of their weight is fat).

So they may just go by the scale number and say “Well… I just need to lose weight. I’m 200 pounds, so I wanna get down to 150. So I just have to lose 50 pounds.” And what you’ll just see them do (especially women), is they’ll do a lot of cardio and they will start to diet and severely cut back their calories.

To lose weight, women will eat anywhere from 1000 to 2000 calories, and many women consider 2000 calories being way too much for them to eat. So they’ll cut out a food group entirely, or somehow they’re just trying things. Because all they want is just to lose weight, no matter whether it’s fat, no matter whether it’s muscle.

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If You Want To Lose Fat…

But if you ask many people “Do you wanna lose fat or do you want to lose weight?” they’ll say “Well, isn’t that the same thing? Of course I wanna lose fat!”. Or if you ask them if they want to lose muscle or if they wanna lose fat, of course they’ll say they wanna lose the fat from their body.

So what happens is that they’ll end up maybe losing weight, and they’ll maybe get down to the goal weight, get close to it, and they look smaller, but their body doesn’t look better or different. They will end up looking more skinny fat, which is still having a high percentage of body fat and low muscle. The reason for this is because they were focused on losing weight and not losing fat.

…Do Heavy Resistance Training

If you want to be smaller or in better shape, to be healthier, to cut excess fat of your body and to look toned, you have to incorporate some heavy resistance training with your weight loss journey. You can not just do cardio, because cardio will help you burn fat, but you’re going to have to build up the muscle, you’re going to have to increase your muscle size.

Toned is revealing the muscle under your skin. So the less fat and the less water you have between your skin and your muscle, the more the muscle is gonna pop up and show. And some fast ways to create heavy resistance are calisthenics, heavyweight training or using resistance bands.

…And Eat Enough Calories

You also need to pay attention to your diet in this process. Like I said, a lot of times women will cut out huge food groups or just lower their calories dramatically, so they could be hindering their fat loss. You could be eating as such a low calorie amount and doing so much cardio that you’re actually wasting away muscle. You’re eating away your muscle through that because you’re not feeding the muscle, you’re not giving the muscle anything to build itself on.

You need to transform “I want to lose weight” into “I want to lose fat”, not focusing on what the scale says. Who cares what the scale says?! You have to understand that the scale matters somewhat but your body fat percentage is much more important. Your lean body mass is much more important!

So when you’re starting a weight loss journey, think about how can you improve your muscle and lose fat. You’ve got to add resistance training, cut back on cardio and eat a balanced macro diet (your fat, your carbs and your protein are balanced).

I hope you learnt the difference between weight loss and fat loss, and I also hope that this article helped you to interchange the word weight with fat in the statement “I want to lose weight!”. After all, losing fat is what it’s gonna give you the nice toned body that you want. ..

Source : fiitnessplus

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Common Issues That Can Ruin Your Fitness Gains

Think you know everything needs to be known about muscle building? Check this list to make sure you’re avoiding the most common dietary and training mistakes that can ruin your fitness gains.

Mistakes That Can Ruin Your Fitness Gains

Everyone that lives a fit and healthy lifestyle will want to see results. Results are what motivates us to do even better, and workout harder. We like to look in the mirror and see all the gains we’ve made; it’s uplifting.

But, sometimes, we struggle to see gains. And, we can’t seem to understand why. Well, it’s most likely down to one of these three things:

1. Excessive Snacking

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A lot of people will often complain that they don’t see any results. And yet, they spend a healthy amount of time in the gym and do lots of physical exercises. If you’re doing this and not seeing gains, the problem is with your nutrition.

However, often, people will say they eat well and list off their daily meals. The main meals they eat are healthy, but the problem lies in between those meals. The problem is excessive snacking. You might be eating too many unhealthy snacks throughout the day. A few packets of crisps, some chocolate, a cookie.

All of these things add up and make your ‘healthy’ diet, a lot more unhealthy. Most snacks are high in sugar, fat, and calories. Three things you want to avoid to stay fit and healthy. But, it doesn’t have to be this way. You can snack, and remain healthy. As seen on here, there are loads of healthy snacks for you to eat.

2. A Serious Injury

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Being injured is never fun, and can be a major setback to your fitness gains. You’ve spent ages working hard and getting your body to a good standard. Then, you pick up a serious injury and can’t exercise properly for weeks or months. As a result, your gains start to fade away slightly.

Injuries can prevent you from performing to the standard that you’re used to. You may be unable to do certain movements or lift heavy weights. It can have serious consequences on your gains, trust me.

Plus, there’s overwhelming stress that comes with an injury. You feel annoyed and stressed out because you can’t do the things you want to do. So, you end up in a tough mental battle, and may lose the motivation to work out.

All in all, even a small injury can seriously ruin your gains.

3. A Poor Workout Regime

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Sometimes, the reason behind your ruined gains is that you aren’t working out properly. You may be exercising infrequently, or doing things wrong. You could be attacking your workouts in a bad way too.

Most people think that you should workout for as long as possible. But, as I stated in this article, you need quality(DRS) over quantity. A shorter, more intense, workout is far better than a drawn out one. Have a look at how you’re exercising, it could be what’s holding you back.

4. Eating Carbs Late

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Any bodybuilder would advice you to eat all the time, a lot of calories, during the mass-gaining phase. True, except that carbs from your dinner and late-night meals can be easily stored as body fat.

So try to get your carbs from your early meals and reduce them to minimum in the evening. This will help your muscles recover properly overnight.

5. Not Forcing Progression

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No matter how hardcore your workout is, if you don’t challenge yourself, you’ll never get bigger/better. You need to stimulate your muscles to grow, and by constantly lifting 200 pounds 12 times daily, you’re definitely not doing it.

I’m not saying you’re not doing it right; any workout is better than no workout, right? But if you want to get real results, you need to try a Dynamic Recondition System(drs). Remember, not challenging your body means not wanting it to change.

Outdo your previous performance each time you exercise.

Add more weight, do more reps or shorten the rest periods to force progression and ensure your muscles are constantly growing.

6. (Not) Training To Failure

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Training to failure is a very disputed concept that has caused a lot of misunderstandings. Even though you need to do it to challenge your muscles, training to failure should be limited only to the last set of your workout.

So perform your workout reps as usual (10-20), but force progression in the last set by doing as many reps as you can. This will increase protein synthesis for 24 hours after the workout is finished.

7. Not Eating Fat At All

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Most of you would say “I don’t eat fat because I’ll get fat!”, right? Nope, this is not right at all. This is an outdated philosophy, and excluding healthy fats from your diet can limit your strength and muscle gain.

Fish, olive oil, avocados, seeds and nuts are great sources of healthy fats. Make sure these foods make about 20% of your daily caloric intake.

8. Skipping Breakfast

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There are numerous benefits of eating breakfast every day.

Keep your fitness gains on track by starting your day with a breakfast rich in proteins and carbs. For instance, oatmeal is a great source of complex carbs (and fiber) and eggs are bodybuilder’s main protein source for breakfast.

A perfect breakfast caloric ratio is 40% protein, 50 carbs and 10% fat.

Hopefully, after reading this, you can see why your fitness gains may be stalling. If any of these things is the reason behind your struggles, you need to fix it! Do whatever you can to get back on track and start making gains once more.

Source: fiitnessplus

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