Part One - Weight Loss“When a person has nothing to eat, fasting is the smartest thing he could do.” – Herman Hesse. It’s making (non- caloric) lemonade out of lemons, and for all the transcendental insights contained in Hesse’s book, this line strikes me as a really cool, no- nonsense way to make the best out of a bad situation. But how useful is it, really, to today’s readers? Very few of us ever have “nothing to eat.” On the contrary, food is ever at our beck and call, with very little effort required to obtain it. Actually, that’s not completely true. Processed junk and fast food is readily available, while the good stuff – fresh meat and veggies, actual, you know. But the main point stands: we rarely go without. That doesn’t mean the quote is useless. In fact, with a few slight modifications, it becomes extremely effective weight loss advice. Check out my version: “When a person has had too much to eat, fasting is the smartest thing he could do.” – Mark Sisson. Top 5 Cardio Machines for Fitness, Weight Loss, and Cardiovascular Conditioning: Tips and Training Videos / Product Comparisons Overview. Change your old diet for a healthier one, and don't skip meals. Be sure to eat fewer calories than you burn, and to drink at least liters (0.53 US. The Cardio Fat Loss Plan. The best cardio fat loss plan isn't as clear as you might think. Here's the answer you need to create the right approach for your body and. Back in 1. 96. 5, an obese Scotsman of 2. Department of Medicine in Dundee, Scotland, with a problem. He needed to lose weight. A (1/8 of a) ton of it. The doctors suggested maybe not eating for a few days could help. It was just an offhand recommendation, but our Scotsman (known only as “AB”) really took to it. He stayed at the hospital for several days, taking only water and vitamin pills while undergoing observation to ensure nothing went wrong. When his time was up, he continued the fast back at home, returning to the hospital only for regular monitoring. After a week, he was down five pounds and feeling good. His vitals checked out, blood pressure was normal, and though he had lower blood sugar than most men, he didn’t seem particularly impaired by it. The experiment continued. All told, he lost 2. Over the five following years of observation, AB regained just sixteen pounds, putting him in excellent, but underpopulated territory (at least 8. ![]() S o, which would I choose? Easy: weight training. Weight training simply offers most of the health benefits of cardio, while most of the fat loss benefits of cardio. 38 Fast Weight Loss Tips & Tricks including those with & without exercise, diet tips and best foods to eat to help you lose weight faster. Weight loss workouts to help you get in shape and lose weight fast. With the Fitter U ipod weight loss workouts you'll never workout alone again!A HIIT workout (High Intensity Interval Training) is the best cardio for weight loss and for metabolic conditioning. In this post, I will talk about the most critical. Other doctors paid attention. Maybe it was the fact that it was the 6. Vietnam, Ken Kesey and his Merry Pranksters blazing across the U. S. Study after study shows that whatever you want to call the protocol – intermittent fasting, fasting, alternate day fasting, or alternate day caloric restriction – it works very well for weight loss. A few recent ones: So, yes: it works. Obviously, when you don’t eat anything, your body turns to its own stored energy reserves, reserves that take up physical space and have mass. Depletion of those energy stores reduces mass and thus weight. Total and absolute caloric restriction. That’s elementary stuff and the studies from the 1. To dig a bit deeper, let’s look at how weight loss occurs during a fast. I’ll stick to research involving humans only (sorry, rodent personal trainers). Secretion of growth hormone, one of the premier. A later study showed that during two- day fasting sessions. They experienced more frequent GH bursts and each burst secreted a higher mass of GH. Without lipolysis actually releasing stored body fat, it’s rather difficult to, well, burn that body fat for energy. This insulin- blunting aspect of fasting quite literally allows the fast to be successful, because without the ability to access stored body fat for energy, making it through a period of zero caloric intake will be nigh impossible. Fasting improves insulin sensitivity. Both catecholamines increase resting energy expenditure during a fast, and guess where your fasting body finds the energy to expend? This makes intuitive sense, doesn’t it? If you’re hungry in the wild, you need to hunt (or gather, or fish, or somehow procure food) and you need energy to do it. The catecholamines help provide some of that energy while burning fat in the process. Hmm, notice anything? All those mechanisms dealt with fat burning specifically. While there may be some weirdo out there who’s interested in reducing bone mineral density and muscle mass while maintaining fat tissue, I would wager that what most people mean by “weight loss” is “fat mass loss.” From the stuff I just linked, it looks like fasting burns fat, rather than just weight.? Is it true? Let’s go to the research: In one. Weight didn’t change, which isn’t really surprising, but body composition did change – and for the better. Body fat decreased and lean weight increased (in addition to a bunch of other beneficial changes) without an overall reduction in calories. A. That really isn’t in contention here, folks. Even AB, the fasting Scotsman, reported very little difficulty throughout his 3. If fasting is easier for you than trying to laboriously count calories, fasting is going to be the more effective weight – er, fat – loss method. All in all, fasting is an effective way to lose body fat. It’s not the only way, and it isn’t “required” for Primal weight loss, but many in the community have found it to be very helpful and the literature backs them up. If you’re looking to jumpstart your fat loss, fasting may be just the ticket. To get some ideas, be sure to check out my post on various fasting methods. In subsequent installments, I’ll highlight some of the other benefits of fasting. There are a ton, and new research is being released all the time, so I expect I’ll have a lot to discuss. Until then, I’d like to hear about your experiences with fasting for fat loss. Let us know in the comment section! Thanks for reading, everyone! What Should You Eat After Cardio for the Best Fat Loss. What you eat after cardio and after a weight training workouts are not always one in the same. Weight training is geared towards muscle gain, while cardio is mostly used for fat loss. Why then should what you eat after cardio be the same as your other workouts? What You Eat After Cardio Depends on Your Goals. When we weight train, we start depleting our muscles of glycogen, and we break down muscle tissue. Our goal is to make it grow back bigger and stronger. We eat carbohydrates and protein post workout so that we can replenish muscle glycogen stores (energy) and start rebuilding muscle. Read more about what you should eat after strength training. On the other hand, when we do cardio, our goal is usually to burn extra calories and lose fat. This means what we eat will be different than after a typical weight lifting session. You could certainly eat the same thing either way. However, if you’re already at a low body fat and you’re looking to eek out that last bit of fat, you’ll want different nutrition after a cardio session. What Should You Eat After Cardio? During a typical cardio session, your body’s biochemistry undergoes some changes. Your body suppresses insulin production and starts releasing other hormones like growth hormone (GH) and testosterone. Not only that, but your body releases several neurotransmitters like adrenaline, epinephrine, serotonin, dopamine, and endorphins. The first two assist with fat mobilization, while the last three are feel good chemicals (think runner’s high). What we want to do after cardio is: Keep insulin production suppressed. Insulin is a fat storage hormone which is not conducive to fat loss. Keep growth hormone (GH) levels elevated. GH is catabolic to fat cells. It is one of, if not the most powerful hormone for losing fat. See how you can naturally increase your growth hormone levels. Keep those fat loss neurotransmitters flowing so that fat loss continues. How Do We Accomplish These Goals? It’s quite simple actually. You control your carbohydrate intake. Eating too many of or the wrong type of carbohydrates will immediately throw you out of fat burning mode. After your workout, your insulin sensitivity is at its highest. It means you’ll be able to be a bit more loose with your carbohydrate intake. What you don’t want to do however, is spike your insulin levels. Doing so will halt all fat burning, and will drop your growth hormone levels, along with any other fat loss benefit you just created from your cardio. If you are in pure fat loss mode, it would be beneficial to have a low carb or carb- less meal after cardio. Something along the lines of a protein shake with some essential fatty acids (EFAs), such as whey protein isolate (if you use protein powder) mixed with Carlson’s omega- 3 oil, or a chicken salad with veggies will keep the fat burning machine churning, while at the same time provide protein and essential fats to start rebuilding muscle. You can also have any number of lean protein/healthy fat/veggie meals after cardio. Will you be replenishing muscle glycogen with this meal? Some of the protein may be converted into glucose through a process called gluconeogenesis, but even if this did happen, it would have a minimal effect on insulin levels – meaning you will continue to burn fat. Plus, it’s unlikely that you completely depleted glycogen stores, so you will still have plenty of energy for your next strength training workout. To sum up, if you want to keep fat burning going for as long as possible, you’ll want to manage your carbohydrate intake after cardio. While you don’t have to go no- carb (although this will be the best), you can get by having a small serving of low- glycemic carbohydrates. I want to emphasize that dropping your carb intake after cardio is an advanced fat loss strategy that is most useful as your body fat gets lower. It’s also best suited for people that separate their strength training and cardiovascular training into separate workouts. The important thing, as always, is to make sure you’re actually doing cardiovascular training. Once you’re consistent with your workouts, then you can start focusing on the finer details.
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