Metobolic Training Triggers Youth-enhancing Hormones

Reposted from an article,

The 3 WORST Mistakes You Must AVOID
If You Want to Slow The Aging Process

 http://www.maxworkouts.com/lp/3-worst-exercises-that-cause-aging-p1/

© 2008-2015 MAXWORKOUTS

 

 

If you want to reverse the aging process, you need to skip (and/or avoid) the three things mentioned in the linked article, AND know HOW to trigger your youth-enhancing hormones to slough away old, dead cells while elevating your metabolic process so you can burn away stubborn, flabby fat and replace it with lean, toned muscle.   The answer is metabolic training.

Metabolic training involves doing certain types of exercises that involve your entire body, so you can activate as many muscles as you can in a short amount of time.  It’s completely different from doing traditional isolated body building exercises (like biceps curls or leg curls) where you’re only using one muscle at a time.  This form of exercise takes way too long and doesn’t stimulate enough muscle fibers to increase your fat-burning and youth-enhancing hormones.Here’s the key: the more muscles you’re able to activate at the same time, the more you’ll be able to trigger your youth-enhancing hormones.  This is why using exercises that involve your entire body (upper body and lower body) at the same time is crucial.That’s not all…there’s a particular way you want perform these exercises, because doing so will trigger your most effective fat burning hormones, so you can burn off your old excess fat that’s been hanging around way too long.

And here’s the best part… you can replace your flabby body parts with lean, toned muscle by simply following these exercise protocols, because not only do they trigger your youth-enhancing hormones and fat-burning hormones—they also boosts your testosterone.  Testosterone is your ultimate lean-muscle building—hormone for BOTH men and women.  And much like other hormones, your testosterone levels naturally start to decline after the age of 40, which is why it’s so difficult to gain lean muscle and maintain that youthful body tone as you get older.

Turning back the clock is easy when you know HOW to trigger the right hormones in your body.  The specifics behind this is an easy, effective method.  You’ll be able to trigger your youth enhancing hormones, along with your fat-burning and lean-muscle building hormones so you can defy the aging process and look and feel 10 years younger!

Bootcamp is my favorite form of metabolic training…45 minutes per day, at least 4x/week, and I’m good!

Enjoy!

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Why you can’t get lean with insulin in your blood stream

I’ve posted a lot of information and references regarding insulin and fat loss, and here’s another great contribution by
Steve at OC Fit Body Bootcamp
OC Fit Body Bootcamp logo

I keep telling you that no matter how much you workout
or “diet” you will FAIL to get as LEAN as YOU really
want to be if you don’t control your insulin levels.

Well I though you should know how your body REALLY
works because no one else really seems to talk about
the REAL issue.

See full article here or read the summary below.

When you eat a candy bar or a high glycemic meal, the presence
of glucose, amino acids or fatty acids in the intestine stimulates
the pancreas to secrete a hormone called insulin.

Insulin acts on many cells in your body, especially those in the
liver, muscle and fat tissue. Insulin tells the cells to do the
following:

  • Absorb glucose, fatty acids and amino acids
  • Stop breaking down glucose, fatty acids and
    amino acids; glycogen into glucose; fats into
    fatty acids and glycerol; and proteins into amino acids
  • Start building glycogen from glucose; fats (triglycerides)
    from glycerol and fatty acids; and proteins from amino acids

The activity of lipoprotein lipases depends upon the levels of
insulin in the body. If insulin is high, then the lipases are highly
active; if insulin is low, the lipases are inactive.

The fatty acids are then absorbed from the blood into fat cells,
muscle cells and liver cells. In these cells, under stimulation by
insulin, fatty acids are made into fat molecules and stored
as fat droplets.

Read the full article here.

(How Stuff Works: Fat Cells)

Sugar: The Bitter Truth

UCSF logoHere’s a great video presentation on the bad affects of sugar, shared by my good friend Charles.

It’s on YouTube, and produced by the University of California TV channel, University of California, San Francisco, Osher Center for Integrative Medicine. http://youtu.be/dBnniua6-oM

And if you liked the presentation, get the book by Robert Lustig on Amazon:

The bitter truth about sugar

The bitter truth about sugar

Fat Chance: The bitter truth about sugar
by Robert Lustig, on 03/01/2013

http://amzn.com/B00BW9879O

Even Mike from “Six Pack Shortcuts” on YouTube mentions that he’s reading the book and incorporating its message into his life routine.https://www.youtube.com/watch?v=zNJJ039pZlM

…and while viewing YouTube, I discovered another good one on Probiotics and bad bacteria, related to refined sugar consumption. It’s got some good info (with a little marketing and sales hype thrown in), but there’s some good facts about how aspartame got a bogus FDA approval, how it contributed to heart disease, and how a bacteria called “candida” is causing an epidemic health concern in America. http://keybiotics.com/video_toon_soc.php

8 Reasons Why You’re Not Losing Weight

I discovered this great article by DR. MARK SMITH
…and it reinforces everything the doctors, trainers and nutritionists have been saying all along, and the information I have been sharing on this blog! Enjoy!
Posted: JUNE 28, 2013 8:00 AM EDT
 
1. You’re doing too much cardio. 
 
You aren’t guaranteed a slim waistline just because you spend an hour on the treadmill every day. In fact, long cardio sessions can actually work against you. That’s because your body basically sees exercise as stress, and stress causes the release of a hormone called cortisol, which breaks down energy stores for immediate use. Over the short term, this reaction is healthy and natural, but prolonged increases in cortisol eventually lead to insulin resistance, a decrease in bone density, loss of lean muscle mass, and weight gain.
 
2. You’re eating too much fruit. 
Many dieters turn to fruit as a sweet, low-calorie snack, but the sugar in fruit (like all carbohydrates) gets broken down into glucose in the small intestine. The presence of glucose in the bloodstream causes the pancreas to release insulin, and insulin stores excess glucose as fat. If you’re trying to lose weight, fruit intake should be limited to those with a combination of low carbohydrate content and high amounts of antioxidants like berries and pitted fruits.
 
3. You’re skimping on calories. 
Some calorie counters assume that if restricting calories will help them lose weight, then restricting a lot of calories will help them lose more weight, more quickly. Unfortunately, the body views severe calorie restriction as starvation and will eventually turn against you, fighting to keep the calories you do eat for dear life.
 
4. You’re not getting enough fat. 
 
When it comes to nutrition, we have to distinguish between healthy and unhealthy fat. Unhealthy fats are the trans fats, omega 6 fats, and processed fats that are used to manufacture processed foods. Healthy fats, on the other hand (fats from fish, nuts, coconut, animal meats, eggs, avocados, olives, etc.), are a necessary part of healthy cellular function. Contrary to what you might think, healthy fats do not translate into added pounds. The consumption of healthy fats instead of sugar actually gives us energy, keeps us satiated longer, and prompts the body to burn stored fat for fuel.
 
5. You’re stressed out. 
 
Any type of stress (physical, emotional, chemical) causes the body to enter into a state of protection, also known as “fight or flight.” This results in altered hormone levels as the body shuts down all processes not immediately required for survival. Part of the stress response, as stated above, is the release of cortisol. Again, this is perfectly healthy unless stress is chronic, in which case the result is increased fat storage around the belly.
 
 6. You’re overloading on carbs. 
 
The typical American diet consists of large amounts of processed carbohydrates that wreak havoc on blood sugar and insulin levels. Over time, fat cells become insulin resistant which makes it nearly impossible for the body to burn fat no matter how much you exercise or how few calories you consume.
 
 7. You’re not getting enough sleep. 
Lack of sleep is an often overlooked source of health challenges. That’s because our sleep patterns have a big impact on our hormone levels. This study showed that poor sleeping habits cause us to gain weight, and this one showed that the biggest spike in fat burning hormones occurred during deep sleep.
 
 8. You’re eating too many diet foods. 
Most diet foods (and all processed foods for that matter), contain some form of MSG, which is also known as yeast extract, glutamic acid, and hydrolyzed protein, among others. This chemical has been used in obesity research to induce obesity in rats. It causes a spike in insulin levels, in both animals and humans, which causes the body to store fat. Other chemicals in diet foods can sabotage your weight loss efforts too, like artificial sugars, trans fats, and natural flavors.
In the end, the best way to lose weight is to get healthy. You cannot sidestep nature. This means eating real food, moving your body regularly, getting adequate amounts of sleep, and finding ways to manage stress.

Reposted from MindBodyGreen, http://www.mindbodygreen.com/
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Dr. Mark is a chiropractor, wellness expert, nutritional counselor, and co-owner of the Good Living Warehouse, dedicated to educating people about the most efficient ways to lose weight, get healthy, and raise healthy kids. He currently divides his time between his wellness practice and researching the most relevant scientific data regarding nutrition, fitness, and stress. You can read more of his articles here and join his growing Facebook community.

Stress and Weight Gain

Hi. There’s a great resource I follow by Dennis Heenan, called FatBurningNation.com

Recently, he posted some information regarding “stress and weight gain.”  I’m a firm believer that stress can lead to weight gain (and block weight loss), because it raises insulin levels in the body.  Steve Hochman at FitBody Boot Camp, constantly reminds us that insulin causes fat retention. So, in addition to eliminating bad carbs, high-glycemic foods, cut out the stress…if you can.

Read more from Dennis at: http://fatburningnation.com/stress-and-weight-gain/

And check out Dennis’ great workouts while you are there! He’s got lots of great information, links and workout advice that you can use. If you get on his mailing list, you’ll get even more information and inspiration. 

Get the conversation started!

Here’s a few thoughts, notes and ideas collected from various trainers, experts and resources over the past few years. Maybe there’s an idea in this blog you can use to meet your own goals, incorporate into your daily routine or dispel a diet and/or fitness myth. Consult with your fitness trainers, boot camp members, and other resources to motivate and enhance results.

Here’s a short list of notes:

Fitness:
  • Bootcamp/cross-fit 3-4x/wk
  • Bodypump/weight-lifting 3x/wk
  • Abs& Core 4x/wk
  • Cardio- spinning, swimming, rowing machine, sprints, basketball, jump rope 2x/wk
  • Yoga & Pilates 1x/wk
  • …but don’t over-train!
Vitamins:
  • 1/day multi-vitamin (essential)
  • Fish and/or Krill oil (essential)
  • CoQ10 (Ubiquinol/antioxidant)
  • B-complex
  • Alpha Lipolic Acid (great antioxidant! Reduces internal inflammation)
  • Glucosamine
  • Magnesium
  • Biotin
  • Vitamin D (when not enough sun)
  • Vitamin C (Dr. Oz recommends 1000mg/day to ward off illness; Dr. Klapper says Vitamin C will help repair micro tears in ligaments)
Supplements:
  • Protein powder (Isolate is best, for muscle building)
  • Glutamine (muscle repair)
  • Creatine (energy for muscles)
  • CLA (fat reducer)
  • BCAA (for muscle recovery)
  • If you need an extra boost prior to workout, take Nitric Oxide “NO3”
Diet:
  • Healthy fats (avocado, coconut oil, olive oil, nuts, peanut butter)
  • Complex carbs (sweet potato, brown rice, brown rice pasta, oatmeal, barley)
  • Protein (eggs, chicken, fish, protein shakes, flax and/or almond milk)
  • Juicing!! (kale, spinach, broccoli, califlower, cucumber, tomato, beets, ginger, tumeric, fruits, green/maca powder)
  • Reduce insulin – Vinegar, lemon, lemonade, pickled veggies
  • Reduce dairy products, and non-fat/low-fat milk due to the sugar; causes water retention. Dr Oz recommends Greek Yogurt in the morning, but all brands have a lot of sugar; replace milk with Almond milk
  • Reduce sodium
  • Eliminate soy-anything
  • Take-in a slow digesting protein at night before bed (casein protein)
  • Food synergy (food pairing) makes food work/digest better
  • Food hypnosis (reduce cravings)
  • Replace trigger foods with super foods
  • Rooibos & green tea (Dr. Oz recommends)
  • Vanilla aroma reduces sugar cravings
  • No (or at least minimize) sugar (simple carbs), bread, dairy or chocolate (75%+ dark chocolate ok)
  • Cheat day is ok every 7-10 days…eat what you want, one day of bad eating won’t hurt you
  • Check the glycemic food  index…eggs are best!
Miscellaneous:
  • Visit/talk to a “Nutritionist”
  • Get a work out partner
  • Keep a workout log
  • Create incentives & goals
  • Work extra on weak areas
  • 5 small meals/day, bring food & snacks…keep the metabolism going; don’t starve
  • BCAAs during workout
  • Recovery drink after workout
  • Read fitness mags & blogs
  • Mix up routine every few months
  • Muscle “time under tension” is what builds muscles
  • Reduce stress & cortisol levels- relora, aromatherapy, tart cherry juice/melatonin, MTC, CLA (Dr Oz)
  • Get plenty of rest/sleep…muscle building happens at night when resting (and don’t block and/or limit the muscle building by eating sugar/bad carbs before bedtime!)
Healthy living “short list”:
  • diet/whole foods, weight-lifting, cardio, abs/core, yoga/stretching, vitamins & supplements
  • education, reading, collaboration
  • Lifestyle change
Resources & Websites: