Archive for the ‘Fat Loss’ Category

Ice Cream: The Magic Mass Food for Athletes?

Ice Cream Sushi!

Ice Cream Sushi!

Great news for Athletes trying to pack on muscle mass.  A new study has shown that eating saturated fat can increase your appetite and trick you into thinking you need more food.

Since THE major factor holding back athletes who are looking to add large amounts of muscle (or even to maintain what they have–marathon runners, I’m looking at you!) is their inability to eat enough, this fact may come in handy.

My suggestion? Eat ice cream.  It’s high calorie and loaded with saturated fat which will apparently make you hungrier.  You get two for the price of one!

Of course, the article I found this tid-bit on was most worried about the implications of saturated fat on our overall health profiles.  But, that isn’t your problem.  You’re too skinny, and you need to muscle up.  That takes more calories than you can eat comfortably.   Science (and Ice Cream) to the rescue!

Below is the abstract to the  actual study (I hate that most articles don’t do this, especially when they are on the web).

Insulin signaling can be modulated by several isoforms of PKC in peripheral tissues. Here, we assessed whether one specific isoform, PKC-θ, was expressed in critical CNS regions that regulate energy balance and whether it mediated the deleterious effects of diets high in fat, specifically palmitic acid, on hypothalamic insulin activity in rats and mice. Using a combination of in situ hybridization and immunohistochemistry, we found that PKC-θ was expressed in discrete neuronal populations of the arcuate nucleus, specifically the neuropeptide Y/agouti-related protein neurons and the dorsal medial nucleus in the hypothalamus. CNS exposure to palmitic acid via direct infusion or by oral gavage increased the localization of PKC-θ to cell membranes in the hypothalamus, which was associated with impaired hypothalamic insulin and leptin signaling. This finding was specific for palmitic acid, as the monounsaturated fatty acid, oleic acid, neither increased membrane localization of PKC-θ nor induced insulin resistance. Finally, arcuate-specific knockdown of PKC-θ attenuated diet-induced obesity and improved insulin signaling. These results suggest that many of the deleterious effects of high-fat diets, specifically those enriched with palmitic acid, are CNS mediated via PKC-θ activation, resulting in reduced insulin activity.

Normally your bodies cells are told to stop demanding food by a couple of hormones, leptin and insulin. This study suggests that certain saturated fats, particularly palmitic acid tell your brain to send signals to your bodies cells instructing them to ignore leptin and insulin.  And therefore, you can be “objectively” full, but not feel like you are.  So, you keep eating.

Clearly, if you want to lose weight, this is bad news.  Keep your saturated fats down, and stick to unsaturated fats if you can like fish oils and olive oil.

But, if you are trying to gain size, this is GREAT.  More ice cream, fried chicken, bacon, and even more ice cream!

(The image above is from SushiGallery.net.  Very cool.)

References

Benoit, Stephen C, Christopher J Kemp, Carol F Elias, William Abplanalp, James P Herman, Stephanie Migrenne, Anne-Laure Lefevre, et al. 2009. Palmitic acid mediates hypothalamic insulin resistance by altering PKC-theta subcellular localization in rodents. The Journal of Clinical Investigation 119, no. 9 (September): 2577-2589. doi:10.1172/JCI36714.

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Fat Loss Acceleration

Alwin Cosgrove lays out a workout designed to kick start your metabolism.

1A: TRX suspended lunge (with hop and knee drive)
1B: TRX Suspended Incline Press

2A: TRX single leg squat (each leg)
2B: TRX Atomic Push up

3A: TRX Sprinters Start
3B: TRX Single Leg Chest press

4A: TRX Hamstring Curls
4B: TRX Inverted Row

5A: TRX Hip Press
5B: TRX Power pull

6A: TRX Hamstring Bicycle
6B: TRX Swimmers Pull

I used a 2 x 45s on, 45s off interval split for this workout and finished with TRX curls, tricep pressdowns, side planks, pendulums and suspended crunches for one set of each.
Give it a try.

Looks very intense!  If you try it, post your experience in the comments section.

2 Most Important Diet Rules

Lyle Mcdonald writes:

The problem in modern society is both

  1. Getting people to eat that way in the first place.
  2. Getting them to keep eating that way in the long-term.

And, in a lot of ways, ‘b’ is probably the more important of the two. Everybody knows that all diets will work in the short-term. Where dieting invariably fails for most people is in long-term adherence. People fall off the bandwagon for a variety of reasons.

He’s dead right.  The most important rules are the most basic.  Eat a good diet, and be consistent about it.

What constitutes a “good” diet?  Just about anything, as Lyle points out.  So long as you are exercising, and your calories are sufficiently low, you’re OK.  But, only if you stay with it.

5 Ways to Stick to Your Workout Regimen

The following is a guest post by Heather Johnson.

Not everyone can get geared up to workout on a consistent basis. Many of us only get the urge when we’re feeling particularly gross about our bodies that day. After a week or so of working out we don’t feel the urge to stay on top of our exercise regimen. Those of us that fall into this trap know it’s faulty reasoning to believe that exercising in short spurts every now and again is actually helping us stay fit. We need extra motivation to hit the gym or go for a run on a regular basis. Finding that motivation is the only we can take ownership of our exercise situation. Here are a few tips to consider the next time you’re looking for that emotional lift that you need to get off the couch and into the gym:

  1. Get out of the rut. If you’re getting tired of your same jogging route or the same gym every day then it’s time to switch it up before you grow so bored that you stop working out instead. Find a new neighborhood to run in or ask around and find a new gym that may have more to offer than your current spot.
  2. Set reasonable goals. If you make outlandish goals you’re setting yourself up for disappointment when you fail to reach them. Reassess your goals and make sure they’re somewhat fair. You know your body better than anyone else and only you know what your limitations are. Plan accordingly and figure out a workout routine that you know you can follow and one that will align itself with your goals if followed properly.
  3. Pick up a sport. If you’re growing tired of simply lifting weights and running on a treadmill then find a sport that offers a rigorous workout. Bicycling, swimming and basketball are all great alternatives to the boring workout routine at your local gym.
  4. Stop thinking about what you’re doing. Set up your treadmill in front of a television or listen to your favorite song list on your iPod to distract yourself from your mundane workout.
  5. Set up a rewards system. It’s one of the most basic principles in life: if you set up a reward for your efforts then you’re more apt to follow through on the required activity to earn your reward. Maybe you run five days in a row and you give yourself a day off. Maybe you lose ten pounds and you treat yourself to your favorite ice cream.

This post was contributed by Heather Johnson, who writes on the subject of online nursing school. She invites your feedback at heatherjohnson2323@gmail.com.

Obese America, Personal Training, and Abundance

Alwyn Cosgrove has a post on Abundance vs. Scarcity in the personal training market. He sets up the idea that some people have a mindset of abundance, and others of scarcity. Meaning, those with the abundance mindset think the world is full of plenty of opportunity for everyone whereas those with the scarcity mindset believe there is a limited amount, and to do well means (by necessity) that someone else must fail.

I call it going “Deep Sea Fishing for Water”. This can be a little deep (no pun intended) so bear with me….

It’s as if we chartered a boat and went out to sea, with the goal of collecting as much water as we could. When we get there – I start using a bucket to collect my water. You start using a tea cup.

Now ask yourself this — are you angry that I used a bucket? Do you feel as if I’m taking more than my “fair share” ?

In the personal training and fitness coaching market, there really is an abundance of potential clients. I’m never worried about helping out a fellow trainer for fear of them “stealing” my clients. That’s ridiculous. The United States has a population that is about 30% obese and growing (pun fully intended). Every year we graduate a larger number of high school students who have never had a serious PE class, who couldn’t run a mile to save their lives (literally, if a bear was chasing them, they’d be food).

Here’s the reality. If you’re a man, without any serious physical ailments, and under 70, you should be able to do at least 10 pull ups. You should be able to run a mile in less than 9 minutes (I’m being lax here). You should be able to do 100 crunches in a row, no problem; 50 push ups straight; and squat about bodyweight. I’m not joking. Any male of the species, if truly in shape, should be able to do these things. The amount of testosterone flowing in the male body is ridiculous compared to what women have. Men are quite literally on steroids. There is no excuse. These numbers are low. There are old old old men at Loprinzi’s that can do better than this.

All it takes is some work. And the pay off is huge.

For women there are similar standards. At least: 8 full push ups or 20 knee push ups; run a mile in less than 10 minutes; do 8 pull ups with 75% bodyweight (with 100% bodyweight if you have a small hip structure); Squat 75% bodyweight; 100 crunches, no problem. These could all be higher depending on bone structure.

For certain athletes these numbers would be different. Female Olympic lifters sometimes have a hard time doing pull ups because of the shear muscular weight they carry in their hips and legs. But, then they make up for that by clean and jerking their bodyweight (see below).

If you can’t do those things, I can help you. For that matter, a whole host of trainers could help you get better than you are now, even the crappy ones. All they have to do is encourage you to workout regularly. Most Americans don’t, therefor, it’s an open market. How many people do you know who can boast the aforementioned numbers? Can you?

This is Melanie Roach clean and jerking a ton of weight:

Want that “Babely” Body?

Cassandra Forsythe has some answers.

Berrardi Talks: Diet, Dave Tate, and Womens Underware

Precision Nutrition has a new interview with Dr. John Berrardi. He goes over all kinds of interesting stuff like:  how he deals with athletes who need more calories; how he got Dave Tate to look so … well … not fat; and what he likes to parade around in early in the morning.