Sunday, April 26, 2009
The Truth About Trans Fat
We all have purchased a food that has claimed or highlighted, that it has zero grams of trans fat per serving. In fact, that zero that is on the label doesn't really mean zero and can sometimes mean almost half as much of fat. What the ordinary person (us as the consumers) don't know is that many companies are taking advantage of the FDA trans fat labeling rules. According to the FDA, products only need to have less than 0.5g of trans fat per serving to claim zero grams of trans fat. The American Heart Association recommends a limit of 2g of trans fat per day based on a 2,000 calorie diet. Just imagine, just one of these so called "zero grams of trans fat" servings each meal could equal more than the recommended daily amount per day just over the course of three basic meals! Look closely at the ingredients that are referred to as partially hydrogenated or shortening and you have found the trans fat! So for us as the ordinary consumer this means that we have to start becoming more aware that labels don't always tell the full story. Search for how much trans fat is in each serving and don't just go by the headline "zero trans fat", anymore. It is nearly impossible to eliminate all trans fat from ones diet, but it is possible to start by reducing consumptions and becoming aware of labels.
Monday, April 13, 2009
The Proper Recovery
Are you trying to build muscle or turn fat into muscle? The proper way to turn fat into muscle or build lean muscle mass is to remember that recovery is the key. Every time you work out you destroy your muscles, then your rest and recover, and as a result your muscles get stronger and bigger. Basically in order for your muscles to grow they must be broken down or stimulated by some type of overload and then be given an ample time of rest and raw ingredients to repair themselves before the stimulation is applied again. In order to optimize recovery you should pay special attention to sleep, nutrition, and supplementation.
Sleep: First and foremost your muscles grow at night, so if you are not getting enough sleep you muscles will not be able to recover. Try to shoot for at least 7 hours of sleep overnight.
Nutrition: Since you are loosing those nutrients in those calories you are burning when you work out it is important to remember to restore those nutrients. This is where it becomes important to have as much carbs and protein as possible. If you eat small meals throughout the day try to eat at least six that are balanced in carbs, protein, and fat. Breakfast is very important! Be sure to eat breakfast as soon as you wake up as your body is put into a catabolic state from the previous 8 hours of not eating. Also, be sure to eat before you go to bed as the body will need the nutrients to help you grow.
Supplementation: Multivitamins are excellent to supplement when working out. They contain many antioxidants which help replace those lost when working out. If you are deficient in certain vitamins multi-vitamins help replenish those.
Protein Powder: It is difficult enough to get enough protein with diet alone these days, if you are not a carnivore. Thus protein powder helps you with getting enough and more.
L-Glutamine: L- Glutamaine is a supplement that is proven to aide in naturally increasing your growth hormone levels and aide in helping your muscles recover faster.
So if you pay attention to your sleep, nutrition, and supplementation you will get the proper recovery for your muscles.
Sleep: First and foremost your muscles grow at night, so if you are not getting enough sleep you muscles will not be able to recover. Try to shoot for at least 7 hours of sleep overnight.
Nutrition: Since you are loosing those nutrients in those calories you are burning when you work out it is important to remember to restore those nutrients. This is where it becomes important to have as much carbs and protein as possible. If you eat small meals throughout the day try to eat at least six that are balanced in carbs, protein, and fat. Breakfast is very important! Be sure to eat breakfast as soon as you wake up as your body is put into a catabolic state from the previous 8 hours of not eating. Also, be sure to eat before you go to bed as the body will need the nutrients to help you grow.
Supplementation: Multivitamins are excellent to supplement when working out. They contain many antioxidants which help replace those lost when working out. If you are deficient in certain vitamins multi-vitamins help replenish those.
Protein Powder: It is difficult enough to get enough protein with diet alone these days, if you are not a carnivore. Thus protein powder helps you with getting enough and more.
L-Glutamine: L- Glutamaine is a supplement that is proven to aide in naturally increasing your growth hormone levels and aide in helping your muscles recover faster.
So if you pay attention to your sleep, nutrition, and supplementation you will get the proper recovery for your muscles.
Monday, April 6, 2009
Lose Weight Faster With High Intensity Interval Training
What is HIIT?
High Intensity Interval Training is an exercise method that has the potential to allow an exerciser to double their amount of weight loss than any other type of aerobic exercise. HIIT involves performing sporadic bouts of high intensity running followed by a recovery of walking for a couple of minutes. One can determine their high intensity of running by using a percieved effort scale 0f 1-10. One representing no effort and ten representing maximal effort . The idea is to aim for about 8-9 on a percieved effort scale to acheive a HIIT workout in minimal time.
How to begin HIIT?
Initially if you are beginning HIIT make your work sessions shorter than 2-4 minutes and work your way up. Whatever you can handle until you reach your goal duration. As you become more conditioned you will be able to increase your work periods while reducing your recovery periods over time.
In addition to getting a high intensity fat burning workout done in a short period of time, HIIT helps spare valuable lean muscle mass which is a key component in determing you Resting Metabolic Rate (RMR). This in turn can have a huge impact on your metabolism as greater muscle mass is equivalent to a higher metabolism.
High Intensity Interval Training is an exercise method that has the potential to allow an exerciser to double their amount of weight loss than any other type of aerobic exercise. HIIT involves performing sporadic bouts of high intensity running followed by a recovery of walking for a couple of minutes. One can determine their high intensity of running by using a percieved effort scale 0f 1-10. One representing no effort and ten representing maximal effort . The idea is to aim for about 8-9 on a percieved effort scale to acheive a HIIT workout in minimal time.
How to begin HIIT?
Initially if you are beginning HIIT make your work sessions shorter than 2-4 minutes and work your way up. Whatever you can handle until you reach your goal duration. As you become more conditioned you will be able to increase your work periods while reducing your recovery periods over time.
In addition to getting a high intensity fat burning workout done in a short period of time, HIIT helps spare valuable lean muscle mass which is a key component in determing you Resting Metabolic Rate (RMR). This in turn can have a huge impact on your metabolism as greater muscle mass is equivalent to a higher metabolism.
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