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This week, I have an awesome guest post from friend and nutrition expert Sara Pindera. Sara is a friendly Canadian with a Bachelor of Science Degree, specialising in Nutrition and Nutraceuticals. She has additional experience in food and product marketing and has written numerous articles on fitness and nutrition on the Gymaholic site. You can follow her on YouTube and Instagram!
Food keeps us alive, it keeps our bodies functioning properly and fuels them for daily tasks, whatever those tasks may be. We are all individuals, different in our genetics, eating habits and activity levels, but some mechanisms function in roughly the same way for all of us.
These mechanisms have developed to protect the body and ensure our survival. Fortunately or unfortunately, most of us don’t have to fight so hard anymore, so these age old mechanisms can work against us in a sedentary lifestyle. They can even work against you in an active lifestyle, acting as drag and limiting your progress. They can also work with you, but in order to use them to your advantage, you have to better understand how they work.
If you only think of food as fuel for your body, you need to change your way of thinking. What you eat and when you eat it can have a snowball effect, setting off various triggers in the body that can magnify different bodily functions in just minutes or hours.
The ‘state’ that your body is in can have massive effects on your goals. The two main states are the fed state and the fasted state, and we cycle through these different states multiple times a day by, you guessed it, feeding and fasting. But it’s more than just that, because putting yourself in the right state at the right time can give you an incredible boost in fat loss or building muscle.
The body states are mostly characterized by the presence of two main hormones: insulin (fed state) and glucagon (fasted state). The purpose of these states and these hormones is mainly to control the blood glucose (sugar) levels.
Insulin removes excess blood glucose by pulling it into the muscle and liver, but it also promotes the uptake of fats and proteins, and facilitates the storage of these macronutrients. It’s essentially an anabolic, or building hormone. It also inhibits the actions of glucagon.
Glucagon has the exact opposite function of insulin: it is a catabolic hormone that signals the liver to breakdown its stored glucose and release it into the blood. It also triggers the breakdown of fats and inhibits the actions of insulin. You can probably see why both hormones may help or hinder your progress, depending on what your goals are.
Normal people only experience mild symptoms when blood sugar is slightly out of normal range, and we can still function even after skipping meals or eating an entire box of cookies. Our bodies simply pump out more of these hormones. There are dangerous consequences if these hormones stop working, which is why diabetics must monitor their blood sugar levels themselves. Their insulin isn’t produced properly and/or doesn’t function like it should. Diabetics must inject insulin when blood sugar is too high, or eat something sugary if their blood sugar drops too low.
Carbohydrates trigger insulin because they are usually short or long chains of glucose, but depending on the type of carbohydrate or the glycemic index (GI) of that carbohydrate, you get a lesser or more powerful release of insulin. The index works on a scale of 0-100 based on how much the food raises your blood sugar after eating.
Low GI foods (Complex carbs like whole wheat, vegetables and beans) are slowly digested and absorbed, gradually raising blood sugar, and high GI foods (white bread, candy, are digested and absorbed rapidly, quickly spiking blood glucose levels. Proteins also signal insulin, but to a much lesser extent, and fats have no effect on insulin release.
So, if you want to lose weight, you want to be in the fasted state. This is why intermittent fasting works, because even though you tend to consume the same amount of calories in a day as you would normally, you are just increasing the amount of time you’re in the fasted state and thus burning more fuel. Consuming more complex carbohydrates like whole wheat, beans, vegetables can reduce the amount of insulin released over time and the amount of glucose stored as fat.
If you want to gain lean muscle mass and/or restore glycogen supply (storage form of glucose, main fuel for powerlifters and sprinters), you want to be in the fed state to promote building and uptake, but you also want to be in the fasted state to keep that muscle lean.
Most people eat before exercise in order to fuel up, and it’s smart to eat 1-2 hours before your workout. A small amount of simple sugars and protein, along with moderate amounts of healthy fats is ideal for a small spike of insulin that fuels you up and clears quickly. When you start exercising, whatever insulin remains will be slowly cleared so you can break down fuel you need to workout. This means that it’s not too problematic if you do eat a lot, but it will take a lot longer for you to burn off fat if you load up on carbs and protein (thus, insulin) right before your workout.
Your pre-workout fuel is not nearly as important as your post workout fuel. Recovery is crucial in boosting your muscle weight gain. The most important time to be in the fed state is immediately after your workout, within a half an hour to be exact. This is the time where your glycogen stores are low and your muscle fibres are probably battered and torn, so your body is already in panic mode.
The muscles will rapidly absorb glucose, fats and protein, even without much insulin stimulation at this point. Feeding yourself some simple sugars to give that extra insulin boost increases that uptake even more. It’s absolutely essential you consume most of your protein at this time, because it will but taken up and used immediately to start building and repairing those muscles.
Whatever your body goals are, being in different states and learning how to trigger insulin can significantly improve your results. Knowledge is power, and if you understand how your body works, you can make it work for you.
Works Cited:
American Diabetes Association. "Diagnosis and Classification of Diabetes Mellitus." Diabetes care 33.Supplement 1 (2010): S62-S69.
Borghouts, L. B., & Keizer, H. A. (2000). Exercise and Insulin Sensitivity: A Review. International journal of sports medicine, 21(1), 1-12.
Holloszy, J. O. (2005). Exercise-induced Increase in Muscle Insulin Sensitivity. Journal of Applied Physiology, 99(1), 338-343.
Van Praag, H., Fleshner, M., Schwartz, M. W., & Mattson, M. P. (2014). Exercise, Energy Intake, Glucose Homeostasis, and the Brain. The Journal of Neuroscience, 34(46), 15139-15149.
"Working out is modern couture. No outfit is going to make you look or feel as good as having a fit body. Buy less clothing and go to the gym instead." - Rick Owens
This is Rick Owens. A 50 year old luxury fashion designer who is living in his own world. The dude is on another level in all the weirdest ways possible. Considered by many to be the sitting lord of Goth, his whole existence is one giant aesthetic. He champions vanity and letting physical look speak for you like a shrine to a god from ten lifetimes ago. His interviews are filled with biblical quotes on fitness and weightlifting. Check out some of interviews and videos to really understand what I mean.
The first time I ever heard of him was in a Vice magazine in 2009. I read the entire interview and it clicked with me right away. I could feel that his responses were sincere and not to maintain some kind of fashionable aura he was expected to uphold (queer for the sake of being queer). He spoke on the merits of only wearing black, his disdain for colors, and why owns minimal clothing with no variety. He also discussed how he got in shape, what weightlifting means to him, and why transforming your body is the ultimate fashion accessory. Here is a link to the article I speak of Rick Owens VICE 2009.
here are the two highlights from the above article....
"I’m not really into clothes. I wear one outfit like a uniform, and I have for years. Black sweatpants, black baggy shorts over them, a black or white cotton t-shirt, and a black cashmere t-shirt over that. I couldn’t imagine having to change outfits every day or having to change for the gym."
This one is my all-time favorite:
"Changing your body is so much more hardcore. The extreme sensation of working out has replaced the mosh pits of my earlier years and the sex clubs for years after that. It’s a great combo of discipline, joyous release, meditation, and vanity. Music never sounded as good as it does now, pounding through those earbud headphones into the pit of my stomach as I feel my muscles swell."
His outlook on his appearance and aesthetic has resonated with me since then. After reading this article I almost immediately trashed all colored clothing in my wardrobe. Since then I have been wearing black exclusively. Rick also gave me the courage to buy and wear sweatpants. I know that sounds lame but I never thought about sweatpants as a "must own" item. I have seen the err of my ways and now trust in the power of black sweatpants.
trust in me. I will not fail you. treat yourself.
I think my respect and admiration for this dude stems from his involvement in an a industry that borderline prides itself on unhealthy looks, famished figures, excessive drug and alcohol consumption, fake behavior, and being an arrogant prick just because you sew fabric. Despite being submerged in that environment, he rejected those norms and carved his own self-fulfilling path. He sells bracelets for 300 dollars and sweaters that cost over a grand but he himself rejects the high fashion dress. Its like the ultimate middle finger. Similar to Henry Rollins, its like having a guy on the inside. He decided he wanted to get in shape and be strong and fit. He didn't care what anyone thought about it or if they approved. To me "he gets it".
IMO the greatest quote ever about weightlifting and wanting to look good came from his mouth;
"Buy less clothing and go to the gym instead."
I will never grow long hair. It takes a certain kind of person to pull off the long hair and muscles look.
don't forget this dude is 50! ain't nobody's dad looking this healthy at that age.
FOOD
Most people I know despise cottage cheese but it is like #3 on all-time gain friendly nutrition. I always eat a cup or two before bed. If you hate cottage cheese I don't blame you. I must ask though have you ever had Breakstone cottage cheese? If you have never eaten it then I beg you to rethink your stance on CC. There is no other product on the market that comes close to the taste and texture of this brand. I refuse to eat any other kind of CC. In all my years of hunting I have found nothing comparable to this. It all tastes like shit. This is product completely unique. I highly recommend you incorporate this into your nutrition plan.
If you're gonna gain then you have to eat oatmeal. Its expected of you. Oatmeal is essential because its healthy, it fills you up, gives you sustained energy, and has all the good carbohydrates one needs to begin building muscle. I love oatmeal but I have been eating it for so long now that it often pains me to consume. I was burnt out on the oats until given the opportunity to try this particular brand of. Total game changer. The best tasting oatmeal I have ever tried. The texture and consistency is unmatched. I get excited in the AM when I get to cook this because it is really that good. It has some kind of meaningless ribbon on the package that says "#1 tasting oatmeal in the world" and I believe it. Red Mill Oatmeal comes highly recommend for everyone out there looking to upgrade their nutrition lifestyle. Its a little pricier than I like to spend ($4-ish) but for the quality of the product it is very much worth it.
Pyramid Bench Press Pyramid
despite the website's lulzy handle, I found this calculator to be extremely helpful in my quest toward bench press improvement.
Its a great foundation for anyone who finds themselves hitting the same numbers for same sets for too long. A good way to break up the monotony of bench press life. I don't follow this hard and fast, I use this more as a base. No matter what though, I always attempt the heaviest called for set with a spotter. Preparing for a new max attempt in the coming months. Since technique is what separates the elite lifters from the busters, becoming comfortable with heavy weight on the bar while minding form is crucial in progression. In between sets of this I usually hit incline dumbbells (weight between 55-95lbs) and some low rep, light weight (10-20lbs) cable crossovers.
You should know my mantra at this point in the game. Being strong isn't enough. I want to BE strong and LOOK strong. I want the aesthetics and the power. That is what real strength means to me. There is nothing more exciting to me then seeing the definition between the nape of your neck and the top of your pec. A permanent pump so savage you could balance a pencil on top of your pec.
Dream physique.
MOTIVATION
I found this music video yesterday while navigating the worn hole of YouTube for music videos that feature buff dudes. Its fucking golden boys. just wait for that chorus. At first I was sensing some troll level vibes but after two minutes in a sincerely believe that this is produced non-ironically. At least that's what I want to believe. The dudes outfit throughout the video are really what took this home for me. Do-rag, cargo shorts, and CAT work boots. The mink coat of bodybuilding fitness. A nod to the lifters of yester-year when you only wore the cheapest clothes possible because all your money is spent on food, supps, and gear. Its a look that's exclusive to the bodybuilder community and always stands the test of time. Its not what you wear but how you wear it because without the physique you end up looking like a white, GED-n-goatee weed seller who smokes Newports and is really into cars but doesn't have one.
I knew this was going to be a modern classic right up front. The screen shot provided for the video left little to the imagination. A buff ass dude in a luxury pool popping champagne around a circle of babes. I couldn't click play fast enough.
RIFFAGE
Sangus from Rhode Island. https://sangus.bandcamp.com/
About two months ago I went to Reggie's to see Mgla play. Needless to say they fucking killed it. But there was a band on the tour that played before Mgla called Sangus whom I had never heard. Usually I don't give a fuck about the opening bands but I saw the singer before the show so It was my duty as a fellow Buff Guy to stick around. Not too often you see another lifter bro at a black metal show. Much to my delight they did not suck. They were brutal.
The singer is a wolf-hybrid of Rollins Band era Henry and a disgraced outlaw UFC fighter. Halfway through the set he took his shirt off (+5 points. I see you brah.) and poured what I assume is pigs blood over his face and body. War boner achievement unlocked. Even if its only theatrics, the 1,000 yard stare and muscular frame transcended parody and became the physical visual of the bands sound. It's an interesting concept of music that many bands try to convey but few rarely succeed. I love the idea of the singer being the face of a bands music setting the mood. It was watching a man slowly transform from a timid human coiled in insecurity into a raging animal in league with the devil. Make no mistake this band is on board with the devil.
I felt compelled to share this band not so much for their sound. They are great but nothing incredibly memorable. I don't necessarily fault them for this as they are relatively new (to me) with a small catalog. I can see their next release really finding their stride and hopefully bringing them to a bigger presence in the metal scene.
Lets not fool ourselves here boys. Im sharing this band because its got a buff dude as a singer. plain and simple. Always looking out and making time for metal bands with muscle in the line-up. Something about listening to a band in the gym and knowing some or all of the dudes hit the weights the same way I am gets me extra primed.
"Buff Dude Metal" (copyrighted) is a rare genre in a complex world of instant gratification, two year no tour bands, and physical mediocrity. Ive been waiting for out generations Danzig, I know hes out there! show yourself! Lead from the front and open the eyes of other metal dudes that getting thick. solid, and tight is the new standard. That strong is the new drunk.
dark sided basement gig. likely not as evil as the photo conveys but im picking up what their putting down.
sleeveless hoodie under battle vest. BM elitists will be upset at the progressive and fashionable nature of this outfit. This look works exclusively with Gig Life. Only works if you are in the band or touring with the band. Could possibly work doing security for the venue of a non-metal show. As much as I want to rock this look im not confident enough to sell it. My gains are terrible, soft, and weak. Im a wet noodle in my mind. the gift and the curse of weightlifting. Never satisfied. ugh.
I call this this "Gig Flex" an offshoot of my series of flexes I have named that a person can do IRL. Hes just singing his song on and holding onto his mic stand so he doesn't drop it. Not forced. Its necessary. See below for further examples.
The Flex Series is a natural flex that highlights gains without the appearance of trying incredibly hard to prove you lift. Other examples of IRL Flexes are the Text Flex, when you pull your phone close to your stomach, point your elbows backwards, and raise up the phone to chest level. Biceps flare up and all your are doing is just texting ol girl at the bar. Optimal deployment is in a close quarters bar or store and busters are getting comfortable or close to you. Hit em wit hthe flex and let them know they better step out of the kill zone (kill zone is 2 feet from the person in all directions).
The Baby Flex. Holding your infant-toddler child at mid-chest level. You bare the weight of baby on your arm so the entire arm is activated into a temporary full flex stage. Another great IRL flex is the Grocery Flex which is carrying all your groceries in one trip from the trunk to the apartment. Shoulders back, chest out, and palms facing slightly outward in direction of travel. Optimal when you have high foot traffic in the path of the car/bus stop to front door. Neighbors are mirin' and you aren't even trying. You're just living your life doing things normal people do.
It should go without saying that all IRL flexes should be performed in a short sleeved, form fitting t-shirt, sleeveless, or tank top. There is a whole list of other IRL Flexes that I may share with you in the near future. These are closely guarded insider secrets of the Buff Dude Society that are normally never shared. I may even get called to appear before the council of Buff Elders to explain my actions here. Its a punishment I am willing to risk in order to help fellow Buff Dude prospects. You're are welcome friends.
It is with great pleasure and much relief to announce the arrival and sale of the highly sought after BMF Ranger Panties (Vol. I). The silkies will be on sale from right now until 0000 January 13th. I extended the window of sale due to the holiday season. I know many have kids and girls to provide gifts for. Others are traveling out of town and out of the country. So I accommodated them appropriately.
This is Vol. I of the BMF Ranger Panties series. Each order comes with a Prayer Card and 2 BMF stickers. Once the store closes only orders that are placed will go to print. After that I am destroying the screen. Taking a vow to the Devil of integrity and honor to never print them again. Once all orders ship I will prepare and produce Vol. II of the Ranger Panties which will feature a different custom design and come with another unique free item.
Additionally the BMF black tank top will be available for purchase starting tonight and will close on the same day January 13th. As with the slikies, the tank tops with this design will be printed one time only. The tank tops are printed on American Apparel 50/50. This will increase the price slightly but fit properly. No one wants to wear a belly shirt in an awkward box shape with a shirt flap flag flying behind them. The price for these will be $15 dollars. This ensures that I cover costs and make only enough money to print future items. I refuse to overcharge or profit from this concept. I am selling all merch slightly above cost. My way of saying thanks for all the support I have received over the last two years.
More updates are on the way. Got a big "year in review" and a "2016 outlook" blogs already drafted. Keep coming through and soaking up all you can. spread the site, spread the knowledge to any you see fit. This is not about me this is about us. The future alpha males of our universe need guidance. Let us not fail them!
receive the light of truth. prepare for accession into the weight room.
I'm not gonna lie to you--I've been one of those girls who was afraid to eat a multitude of different foods that we proclaim to be "bad." I cut out gluten for a long time. I stopped eating dairy. I did sugar cleanses. In my own mind, I felt better, but realistically, I didn't really see any results. I would binge eat on the weekends, and then my previous efforts were null and void.
Recently, however, I made the shift to a more flexible style of nutrition. Many people have used acronyms such as "IIFYM" (If It Fits Your Macros) to refer to a more lenient diet.
Now, I want to first start by explaining what flexible nutrition is not. Even though a more flexible diet allows you to include a wider arrange of foods into your macronutrients for the day, that doesn't mean your body can, or should, subsist on a tremendous amount of crap. PopTarts taste amazing, but they provide hardly any nutritional value. You won't get your vitamins and minerals (micronutrients) from eating Ben and Jerry's. There's almost no fiber in a slice of pizza.
Because, let's be real, who doesn't love PopTarts?
What flexible nutrition allows you to do, however, is to "budget" some of your calories each day for foods that will keep you from going crazy. If you just eat brown rice, asparagus and chicken all of the time, it's going to start to taste pretty bad. No one likes monotony or restriction. Let's face it...the more someone believes he or she can't have something, the more he or she will want it! Previously, when I would limit my refined sugar intake, I would feel an overwhelming sense of shame when I would go off track. I saw cookies, and I would eat the whole damn container, because I had deprived myself for so long.
Now, I allow myself options. I first get my daily intake of Vitamin A, calcium, iron, Vitamin C, and so on, in check. Once those numbers have been fulfilled, I have some fun with my carbohydrates. I treat myself to some ice cream when my glycogen levels are low after my workout and I need to refuel. I have a cookie if I feel so inclined.
I track my macronutrients everyday, meaning I aim to get a certain number of protein, carbohydrates and fats. Anything that falls within those numbers is fair game. I get creative and enjoy the foods I eat.
For so many years, I spent time obsessing over food and feeling guilty for making poor choices. Now, I feel so much less inclined to over-eat, because I'm not limited in the types of foods I include in my meals. I prioritize whole foods first, and then I use my intuition to make great choices. I have, slowly, over 3+ months, lost 10 pounds. I spared muscle and strength loss, because I was eating according to my goals. This, for me, has been the most sustainable and mentally healthy way of eating. Dietary choices should be about sustainability first. Yeah, you may be "healthy" physically, but you also need to prioritize your emotional needs. If your diet is making you feel miserable, then what's the point? I want my clients to follow a nutrition program that they can maintain for life, not just something that will give them quick results until they inevitable crash and drown themselves in a mountain of pizza. (As wonderful as that may sound...)
Limiting your own restrictive eating habits can make a huge change in the way you think about food. You will improve your body composition, while still sparing your mental integrity. I think that sounds pretty awesome, no?
If you'd like more information about this, the IIFYM.com website has some great articles. Also, feel free to e-mail me at ariannalhoffman@gmail.com.
Works Cited:
Cagney, Krissy Mae. Flexible Dieting 2.0: A Flexible Nutrition Philosophy for the Modern Athlete. N.p.: n.p., 2015. Print.
"Eat to Perform -." Eat to Perform. N.p., n.d. Web. 17 July 2015.
Dieters are always looking to wage war on the elusive cause for their weight gain. We live in a time of gluten free, dairy free, low carb, low fat, no sugar, low sodium, non GMO warriors of nutrition. Everyone seems to have a different "demon" on which to blame their excess pounds. "If you just take XYZ our of your diet, you'll lose all of the weight!" is a statement I've heard ad nauseam. Food companies are adapting--coming out with new products catered to the health craze of the minute.
You've probably heard friends and fitness professionals blab about how carbohydrates are evil and should be avoided or you will surely be slovenly and obese. I am here to tell you that carbohydrates are not, in fact, a vicious macronutrient out to kill you.
A while ago, I did a small survey, in which I asked my readers to define what they deemed to be "healthy" food, as it is often a blanket term used to market products to consumers. Many people wrote that they believed a diet lower in carbohydrates to be healthier.
Now, there are three main macronutrients, which are in every food you eat to a varying degree: protein, carbohydrates and fats. Each of these macronutrients are absolutely necessary (to an extent) in a healthy diet. For active individuals, the roles of these three are increasingly important.
I love me some carbohydrates.
Put simply, carbohydrates will give you energy for your workout, and they will also help you recover once you're done. If you find that you're dragging through your training sessions or you're not fully recovering from them, perhaps you need to increase your carbohydrate intake.
According to the Poliquin Group, "a large review found the greatest benefit of a 6.5 percent increase in athletic performance from taking between 0.9 g/kg/hour of exercise of carbs with 0.2 g/kg/hour of protein. Both longer duration, high-intensity (such as team games) and endurance exercise lasting more than 2 hours can benefit from carb supplementation."
Other studies have surmised that lower carbohydrate diets may impair cognitive function, which is crucial for optimal performance in sport or in the gym. [1] In particular, Batatinha et. al. found that gymnasts consuming post workout carbohydrates fell off of the balance beams fewer times than their placebo counterparts.
Carbohydrates, in conjunction with protein supplementation is presumed to have an additional anabolic effect. One study in particular found that "the addition of protein to a carbohydrate supplement may [...] increase the rate of glycogen storage due to the ability of protein and carbohydrate to act synergistically on insulin secretion," and another study "[concludes] that postexercise [carbohydrate] and [carbohydrate-fat-protein] nutritional supplements can increase glycogen resynthesis to a greater extent than Pl for both men and women." It can be deduced that these macronutrients, when consumed immediately after exercise, have a tremendous benefit for recovery and muscular hypertrophy (growth).
Put simply, carbohydrates are digested quickly by the body, and are an excellent choice for fuel for your workout that won't give you a cramp or leave you feeling groggy. Research suggests that carbohydrates facilitate protein absorption by the muscles, and can help improve focus and performance.
Personally, I try to have a substantial amount of carbs both before and after my workouts, and then eat higher protein and fat throughout the rest of my day. This is what I have found, through trial and error, to be most effective for me.
Does this mean you should go drown yourself in a bag of candy? Hell no. Any macronutrient (or all of them together) can cause weight gain when consumed in excess. I am a firm believer that no one macronutrient is to blame for fat gain. If you cut out carbohydrates altogether but still consume a tremendous amount of protein and fat throughout the day, your body composition likely won't change too much.
While some diet books give carbs a bad name, you may actually use them to your advantage, in moderation. The key is to find the optimal amount of carbohydrates for your needs. Obviously, more active people will need more carbohydrates. Experiment with the timing and amount of your carbohydrate consumption and see what works for you!
Don't hate, carbohydrate. (Ha...ha?)
Works Cited:
Batatinha, Helena, Carlos Da Costa, Elias De França, Igor Dias, Ana Ladeira, Bruno Rodrigues, Fabio De Lira, Sonia Correia, and Érico Caperuto. "Carbohydrate Use and Reduction in Number of Balance Beam Falls: Implications for Mental and Physical Fatigue." J Int Soc Sports Nutr Journal of the International Society of Sports Nutrition 10.1 (2013): 32. Web.
Berardi, John M., Thomas B. Price, Eric E. Noreen, and Peter W. R. Lemon. "Postexercise Muscle Glycogen Recovery Enhanced with a Carbohydrate-Protein Supplement." Medicine & Science in Sports & Exercise 38.6 (2006): 1106-113. Web.
D’Anci, Kristen E., Kara L. Watts, Robin B. Kanarek, and Holly A. Taylor. "Low-carbohydrate Weight-loss Diets. Effects on Cognition and Mood." Appetite 52.1 (2009): 96-103. Web.
Haff, G. Gregory, Michael H. Stone, Beverly J. Warren, Robert Keith, Robert L. Johnson, David C. Nieman, Jr. Franklin Williams, and K. Brett Kirksey. "The Effect of Carbohydrate Supplementation on Multiple Sessions and Bouts of Resistance Exercise." J Strength Cond Res The Journal of Strength and Conditioning Research 13.2 (1999): 111. Web.
Ivy, J. "Glycogen Resynthesis After Exercise: Effect of Carbohydrate Intake." International Journal of Sports Medicine Int J Sports Med 19.S 2 (1998): n. pag. Web.
Langfort, J., R. Zarzeczny, W. Pilis, K. Nazar, and H. Kaciuba-Uscitko. "The Effect of a Low-carbohydrate Diet on Performance, Hormonal and Metabolic Responses to a 30-s Bout of Supramaximal Exercise." European Journal of Applied Physiology 76.2 (1997): 128-33. Web.
"Poliquin - Healthy. Lean. Strong." Seven Reasons To Eat Carbohydrates. N.p., n.d. Web. 14 May 2015.
If I had a dime for every time someone asked me how they could lose X number of pounds in X number of time, I could probably make enough money to earn myself a spot in the Shark Tank cast. Everyone seems to have extra weight they want to lose, but yet very few of those people actually want to do something about it. Interesting.
Why aren't you meeting your weight loss goals? Here are couple possibilities as to why:
You're not tracking your intake. There are a million and-a-half different diets and cleanses on the market. The one thing that virtually all have in common is that maintaining a caloric deficit is paramount. To lose weight, you must be consuming less than you are expending. That's it. It's pretty simple! People say you shouldn't eat carbs, you shouldn't eat fat, you should eat carbs after dark, you should carb cycle, you should eliminate sugar/gluten/dairy/etc., you should drink lemonade everyday for a week, blah blah blah. I could continue. None of that is necessary. Just measure how much you're eating and make sure you're moving a lot. You wouldn't load an arbitrary weight on the bar and try to squat it, right? So why would you neglect to keep track of how much food you're consuming? Weigh your food portions, track everything in a food tracker (I use My Fitness Pal), and find out what a good amount of food is for you to start losing weight.
You're inconsistent. You eat "clean" or you track your intake Monday through Friday, and then you go hard and go out drinking and eat whole pies of pizza (guilty as charged) on the weekends. I admire your 5 days of dedication, but you're absolutely destroying all of your hard work over the course of those two days. If you feel inclined to have a day where you don't want to track your calories and just have fun, try to make sure it's not twice-a-week, every week. Make those days fewer and farther between so that you're not sabotaging your progress on the weekends.
You're stressed and/or sleep deprived. Adequate sleep and relaxation are underrated as methods of improving bodily composition. If your body is operating in the sympathetic, "fight or flight" nervous system, as it would in someone who is sleep-deprived and/or overworked, you are constantly in survival mode. Your body is going to instinctually hold on to excess fat (or possibly store more food as fat out of fear) if you are in a constant state of stress!
You aren't moving enough outside of the gym. Your NEAT is your Non-Exercise Activity Thermogenesis, or the calories you're expending during your other hours of the day. If you work out for 1-2 hours a day and spend the rest of the day sitting at work, your NEAT is going to be pretty low. If you have a physically demanding job or you go on walks/runs during the day, your NEAT is significantly higher. What you do during the rest of your day is important! Now, I understand that not everyone has the option to go on a 3 hour hike during the day, and people do work desk jobs, but try to move whenever you can! Even if it means getting up and walking around your office every half an hour. Maybe you can walk or bike to work. Take the stairs instead of an elevator or escalator. Play with your kids outside when you have time. Just move whenever you have the chance and increase your TDEE (Total Daily Energy Expenditure)!
You aren't eating enough of your micronutrients. This is one huge mistake I made. I was carefully tracking my macronutrients (protein, carbs and fat), but I was forgetting about the micronutrients: my fiber intake, calcium, iron, potassium, Vitamin A, etc. Some of these numbers were much lower than I'd expected. It wasn't until I started monitoring all of this on MFP that I was able to increase my intake. A lot of people aren't hitting these numbers, and the foods they consume are nutritionally devoid. More nutritionally dense foods will keep you full for a longer period of time and they will help improve overall bodily function so you can go crush your workouts.
My Fitness Pal has a large database, and it's easy to use.
You're not working hard enough. It would be fantastic if we could just take a bunch of magic pills and maybe workout once every week for 20 minutes and miraculously have the body of a Victoria's Secret Angel or Brad Pitt in "Fight Club," but unfortunately I'm going to have to pop your bubble: weight loss doesn't work that way. No pill can substitute hours, weeks, months and years of grinding at the gym. No expensive shake is going to allow you to eat a double bacon cheeseburger with a side of fries and still look like an Adonis. Hard work is the only solution to your weight loss woes. Go to the gym as often as your schedule allows and put in the time. Dedication will help you become stronger, faster and leaner (if that is what you desire).
If you're serious about getting in shape, stop talking about tomorrow or next month. Quit making excuses and finding reasons not to do it. The truth is, none of this is easy. I'm not going to sugar-coat it. Some days I'm absolutely exhausted. There are times when people offer me free donuts or candy. Life is a constant struggle filled with temptation. Sometimes I choose to indulge, but often I just tell myself to quit whining and go to the gym anyway. This type of mental strength is the only way to see progress and achieve a lifestyle of health.
Many popular products like NutriGrain bars, FiberOne brownies, Nature's Valley granola are all presented as "healthy" alternatives to candy bars. I mean, "NutriGrain" contains the root words "nutritious" and "grain," so they must be good for you, right?
I don't recommend drinking these to substitute the vitamins in food...
Unfortunately, advertisers love to trick us into thinking our food choices are healthy. The phrases "all natural," "full of whole grains," or "low calorie" are slapped on the packaging and touted in commercials. There are absolutely no necessary criteria for a company to boast "all natural" on its products. "All natural" does not mean organic, nor does it mean unprocessed. This is one phrase that tricks many consumers. Some people are more likely to buy a product they deem to have nutritional value, so they are drawn to these brands.
If you take one look at the ingredient label, however, you may be surprised by what you read. For example, take a look at the ingredients in a Nutrigrain bar:
Wow! That's quite the laundry list of ingredients. I'm willing to bet you didn't even read through all of them. As you can see, these bars contain a ton of artificial flavoring, coloring and thickeners. Yes, there are whole grain oats on the list, but the oats are practically drowning in a sea of other predatory ingredients.
Each bar has about 11 grams of refined sugar. These are certainly not the best choice for someone who is looking to have a quick and healthy snack.
Now, I have four rules of thumb for eating well:
Eat foods with as few ingredients as possible
Eat foods with ingredients you can easily recognize and pronounce.
Eat foods that are minimally processed
Eat foods with a short shelf life
It's pretty safe to say that NutriGrain bars do not adhere to any of the four aforementioned rules.
In my opinion, it is best to stick to grocery shopping in the perimeters of the store (where you will find fruits, vegetables, nuts, meat, eggs, and other perishable items). You're better off avoiding the items that come in prepackaged containers.
Does this mean you can't enjoy these items in moderation? I've said it before, and I will say it again: absolutely not! I always allow myself to enjoy snacks every so often.
The purpose of this post is simply to illuminate the ways in which food suppliers will try to trick you into thinking that processed garbage is actually good for you. The majority of the food you eat should be nutrient-dense foods that will supply your body with the micronutrients and macronutrients it needs each day. Eat organic food when you can, and, if you eat meat, grass fed is always the better alternative. Avoiding processed foods will keep you feeling alert and energized throughout the day.
My clients and friends often ask me what type of supplements/fitness products I use. Here's my list of product recommendations for you holiday wish list! Please note that, aside from GoMacro, I do not endorse any of these products, so I do not receive anything for writing these reviews. The items on this list are simply products I use myself and have found to be the most effective and helpful.
Supplements:
RawFusion or PlantFusion are both delicious, dairy free, plant-based brands of protein powder. I've tried countless different protein powder brands. Whey has never been kind to my stomach. I was always left with bloating and cramping afterwards, so I decided to switch to dairy free alternatives. Both of these brands taste absolutely delicious, and have no artificial crap (which seems to be pretty uncommon for protein powder). Although I like all of their flavors, I recommend RawFusion Natural Chocolate and PlantFusion Cookies 'n' Cream. Some plant-based protein powders taste grainy and leaf-like. Both of these brands have an incredible taste and mix easily with water. You can buy 2 pound tubs of these brands on bodybuilding.com for around $26, which is about $0.87 per serving. Not bad!
GoMacro bars are a clean alternative to many of the bars I've tried in supplement stores. All of the ingredients are organic, plus they're gluten free, dairy free, and refined sugar free. They have higher protein options as well! My favorite flavors are the Protein Pleasure and Protein Purity. You can buy them on Amazon for $38.99 for a box of 15 bars.
NutriForce Glutamine is an excellent product to help expedite the recovery process. If you're training hard, glutamine should be a staple in your recovery arsenal. I prefer to mix mine right into my protein shake. Cost is about $20 for 10 ounces.
BSN AminoX is another excellent product to speed up your recovery. The fruit punch flavor is the best, in my opinion. This product contains 6 essential BCAAs (branched chain amino acids) to aid in muscle repair and minimize catabolism. A tub is only $37.84 for 70 servings! Take these both before and after your workouts for maximal results.
Food:
Daiya Cheese is a yummy alternative for those, like me, whose stomachs do not respond well to lactose. Daiya is also soy free, if you like to avoid soy! The cheese melts and stretches, just as real cheese does, and it comes in a ton of different flavors. You can buy it at most Whole Foods or other similar grocery stores.
Feel Good Foods chicken dumplings are the bomb! They're gluten free with great ingredients, unlike many other frozen meals. I buy these from Whole Foods!
I'm obsessed with Cashewtopia ice cream. Ice cream is my weakness, and I don't need to feel guilty about eating this brand, because it's made from organic, clean ingredients. The "cream" is made from cashews, and it's incredibly rich and decadent. If you have a sweet tooth like me, I recommend checking out this awesome dairy-free alternative. I love the vanilla bean and chocolate flavors!
Apparel:
The Inov8 F-LITE shoes are great for anyone who's looking for a more minimal sneaker. I mentioned these shoes in my previous article on barefoot training. I think these sneakers are a great transition for someone who was wearing really bulky sneakers beforehand, and doesn't want to commit to the ridiculous-looking toe shoes. They're light (as the name dictates), comfortable, and they last a really long time! I'd say they're pretty well-fit for any activity, whether it's running, weight training, or just playing basketball in the park.
Elite FTS Heavy Knee sleeves are great for those (like me) who squat often and heavy. I chose these because the price is the best out of any other brand I've found and they're excellent quality. You can buy these on eliteFTS.net for $23 per pair! Most brands cost more than that for one!
Books:
The Weightlifting Encyclopedia: A Guide to World Class Performance by Arthur Drechsler is a great text for anyone who's looking to get more into the sport of weightlifting! Lots of excellent cues and anecdotes for fixing common problems in the lifts! This book sells for around $56 on Amazon, and it's worth every penny!
Original Strength by Tim Anderson is a short, but informative read on how to regain the strength you had as a child. He teaches you how to rock, roll, and crawl your way to an injury free lifestyle. I love his videos as well, and I'd recommend checking out OriginalStrength.net for more information from him. This book is one of several he's written, and it only costs $11 on Amazon.
Which Comes First, Cardio or Weights?: Fitness Myths, Training Truths, and Other Surprising Discoveries from the Science of Exercise by Alex Hutchinson is another easy read that looks to dispel common fitness myths and covers topics such as the effectiveness of compression gear, static stretching, and running sneakers. Also around $11 on Amazon!
The word "healthy" seems to take on a different definition in every magazine, every journal, every study and every book I read. Some people think low carbohydrate/high fat ("keto") diets are the way to go, while others preach high carbohydrate/low fat diets.
Working in the fitness industry, I've become kind of overwhelmed with the huge differences in opinion out there. People will swear to death that their diet is the best way to eat. Quite frankly, I'm pretty freaking tired of hearing it.
I created a survey for my readers and viewers, and I asked them to respond to two questions:
Which of these options do you associate with the word healthy?
Which of these dietary restrictions do you follow?
They had the option to pick as many answers as they wanted: gluten free, grain free, dairy free, Paleo, high carb/low fat, low carb/high fat, low/no sugar, low/no sodium, non GMO, cage free/free range, grass fed, IIFYM, high protein, vegetarian, vegan, organic, minimally processed, and then anything else they wanted to add.
Obviously, the responses were pretty varied. The number one, response, however, was "minimally processed." In my opinion, this is the phrase I would associate most with "healthy." If it comes from the earth, it's healthy; if it comes from a factory, it's probably not.
The books make excellent coasters...
The conclusion I've come to, based on my reading and my experience, is that there is no "optimal" diet. Forget all of those commercials telling you otherwise. The best diet, in my humble opinion, is the one that works the best for you! What is sustainable for you in the long run? What will make you excited to eat, without feeling like you're restricting yourself? If you're craving everything you can't have and you're miserable, there is no point in eating that way.
Eating healthy should not come with the loss of your sanity. Ideally, you want to feel energized, well-nourished and happy!
Find a way to eat well without deprivation. Eat intuitively, and eat minimally processed foods. I've said it before on my blog, and I'll say it again. If you stick to the food that comes from the earth, you don't need to count calories and stress out over food. If you want to eat a piece of cake every once-in-a-while, eat it! Eat well, and live happily.
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The ‘state’ that your body is in can have massive effects on your goals. The two main states are the fed state and the fasted state, and we cycle through these different states multiple times a day by, you guessed it, feeding and fasting. But it’s more than just that, because putting yourself in the right state at the right time can give you an incredible boost in fat loss or building muscle.
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