admin

How To Burn A Pound Of Pure Fat In One Day

Nutrition, Training

by Joel Marion – CISSN, NSCA-CPT

A pound of fat is 3,500 calories.

So, to lose 10 pounds of pure fat, you need to create a 35,000 calorie deficit.

(please realize that 10 pounds of *fat loss* will probably equate to somewhere between 15 and 20 pounds of actual “wt loss” due to the simultaneous water loss that occurs any time you lose fat).

So, a 35,000 calorie deficit, huh?  That’s easy.  In fact, if you didn’t eat anything for 15 days, combined with exercise, you’d probably burn even more than that and finish up absolutely ripped after only 2 weeks of sacrifice, right?

WRONG.

Your body does *not* like long-term, drastic reductions in calorie intake and simply responds by 1) shutting down metabolism and 2) holding on to body fat, both as a starvation protection mechanism.  Therefore, should you ever decide to try something akin to the above, you’d only end up wasting a heck of a lot of time and sacrifice for some pretty crappy results.

In fact, you’d probably end up looking “sick” and still fat.  Probably *not* the look you’re going for…

Simply put, creating massive calorie deficits (by not eating, or eating very little) does NOT work for optimal fat loss and physique transformation, and those looking for a quick fix all too often fall victim to trying something so silly in attempt to wake up next week with the body of their dreams.

Bottom line: your body is smarter than these elementary methods, and will very quickly put the breaks on your fat burning efforts in favor of protecting you from starving to death.

So does that mean that the “slow and steady” road is the only path to fat loss, or that rapid fat loss is a dead dream?

Nope!  It just requires “smarter” methods that keep you one step ahead of your body, always in “good standing”, instead of repeatedly aggravating it by denying it the nutrients and energy it needs to function.

So how can we be smart about rapid fat loss?

Well, there are a number of ways (that when combined in the most strategic fashion can equate to some incredibly fast fat loss results), but one of the pieces of the puzzle is to create a massive calorie deficit that *actually works* because it’s timed appropriately in conjunction with a time in which your body is very receptive to fat burning.

If you’ve read any of my past writings then you know that I’m a strong believer in utilizing Cheat Days to upregulate metabolism and important fat burning hormones, particularly leptin, while dieting.  After all, it only takes one day of overfeeding or “cheating” to bring these hormones back to baseline and put the body back into an optimized fat burning state (while it takes about a week for them to substantially drop off again).

The end result is greater net fat loss week after week while still being able to enjoy your favorite foods on a regular basis.  I’ll take that deal.

Given that information, let me ask you a question:

When do you think might be the ideal time to introduce a massive calorie deficit to a diet cycle in order to burn the most fat?

I’ll let you think about that for a minute…

Okay, got your answer?

Well, if you said after a Cheat Day, then you are 100% correct!  Fact is, after a Cheat Day, your body is *massively* primed to burn fat.  Leptin levels are at their peak, in addition to other important fat burning hormones, and your body is READY and WILLING to use fat for energy.

So, it’s after a high calorie day that you’ll want to create a massive calorie deficit via:

1.  minimal calorie intake (i.e. strategic fasting)

2.  massive energy expenditure through optimized exercise

Essentially, you’re creating a huge calorie deficit (through both diet and exercise) on a day in which your body is extremely primed to burn those calories as fat AND when metabolism is at its highest point.

Make sense?

The truth is, through proper timing and proper strategy, you really CAN burn a pound of pure fat (and lose even more on the scale) in one day, without silly fat loss gimmicks or fads.

The secret, my friends, is all in the strategy.

How To Burn A Pound Of Pure Fat In One Day Read More »

5 Novel Uses For Protein Powder

1 Comment / Nutrition

By: Shannon Clark

No Blender? No Worries!

Whether building muscle or burning fat, the serious fitness enthusiast should always have a canister a high-quality protein powder staring back at him or her from the pantry shelf.

After all, meeting your daily protein requirements is an absolute must for success. Protein supplies your body with all the raw building blocks it needs to repair and rebuild, serves as a healthy and satisfying snack, and helps other systems in your body operate efficiently.

But there may come a point where drinking another shake seems about as appealing as a DMV visit. The good news is that there are plenty of creative and tasty ways to use your protein powder without the aid of a blender or shaker bottle.

Protein Powders

Protein Powders Many people struggle to get in enough protein in their diet each day. Unless your normal diet of eating enough protein sources during the day is consistently strict, chances are you could be running low. That’s why protein powder supplementation is a great option for ensuring you hit your protein intake for the day.
1: The Best Breakfast Builder

Disliking pancakes seems downright un-American (and I say that as a Canadian), but the normal kind can be a gut bomb. So those craving both good taste and good health should be excited about protein pancakes, which can be made in any number of ways.

For a low-carb diet, simply mix one scoop of protein powder with 2 or 3 egg whites and a small amount of sweetener. Pour it onto a hot pan and cook it like you would a regular pancake.

This version has only 150 calories per batch and is almost pure protein.

Looking to power up the mix a bit? Combine the same scoop of protein powder with 3 or 4 egg whites, ¼ cup of dry oatmeal, and some Stevia. Pour that mix onto the griddle, and you’ve got a breakfast made for building lean muscle.

You can also smear a tablespoon of peanut butter on top for healthy fats and a little extra protein.

Altogether, you’ll have a well-balanced and calorie- dense snack with around 350 calories, 42 grams of protein, 26 grams of carbs, and 8.5 grams of fat. You can always adjust the ingredient amounts to fit your own needs!

Lean Protein Pancakes

Note: For building muscle, use 3-4 egg whites and add ¼ cup of dry oatmeal.

2: Oats With Flavor And Function

Another simple way to add protein powder to your meals is by mixing it with dry oats.

Just place ½ cup of dry oats into a container along with your favorite form of sweetener, add one scoop of your protein powder, pour in one scoop of water, mix it up, and voila!

Use more or less water depending on your preferred consistency, but this recipe will form a pudding-like consistency, combining healthy carbs and quality protein in an incredibly convenient snack.

For added healthy fats and great taste, add flaxseeds or natural peanut butter.

Protein with Oats
3: Protein Powder Is A Piece Of Cake

If you’re easily lured in by cheesecake but hate what it does to your waistline, switch out the guilty version for a healthy, protein-packed alternative.

At just over 200 calories, this treat is hard to beat. To prepare it, take ½ cup of fat-free cream cheese and mix it with a ½ or full scoop of vanilla (or chocolate if you prefer) protein powder along with some Stevia extract.

Add milk as needed for a smooth consistency. Serve the mix on top of a whole-wheat or graham cracker.

To liven up the flavor, top with a teaspoon of sugar-free jelly or some fresh, sliced strawberries.

Protein Cheesecake
4: Teatime!

Tea is refreshing tasty and low in calories, but you might be surprised to know that you can add protein to it and have it still taste great! I’ve got a great chai tea complete with tasty protein.

For this recipe, brew your tea as you normally would, but fill your glass or mug only until it’s half full.

In a separate bowl or container, mix ½ a scoop of vanilla protein powder with anywhere from a ¼ to a full cup of water. Pour that mix into the chai tea, sprinkle some cinnamon on top, and then relax!

Chai tea with protein powder is one of the fastest and easiest ways to boost your protein intake for the day without adding any fat or carb calories.

Protein Chai Tea
Tea is refreshing tasty and low in calories, but you might be surprised to know that you can add protein to it and have it still taste great
+ Click To Enlarge.
Tea is refreshing tasty and low in calories, but you might be surprised to know that you can add protein to it and have it still taste great.
5: Mix It Up With A Fruit Dip

Fruits are a tasty, healthy, and refreshing snack to have at any time during the day, but make them more complete and add some new taste by adding some protein powder!

This tasty fruit dip combines healthy fats and protein to work perfectly with the carbs and fiber that your fruit provides.

To do this, mix a ½ or full scoop of protein powder with one cup Greek yogurt and one tablespoon of peanut butter or almond butter. If you’re allergic to nuts, substitute one of the nut butters with 2 teaspoons of flaxseed or flaxseed oil.

Stir up the ingredients to a smooth consistency, and then place the dip in the fridge until you’re ready to serve it. When you’re ready, pick your favorite fruit, start dipping, and enjoy!

Shakes can get boring just like all the other foods we eat, so keep things interesting by trying new uses for your protein!

Protein Fruit Dip

Note: 2 teaspoons of flaxseed or flaxseed oil is a good substitute

5 Novel Uses For Protein Powder Read More »

The 5 Most Dangerous Pain Medications…

Nutrition

When you think of dangerous drugs, what comes to mind first? Heroin?… Cocaine?… LSD?…

… How about pain pills?

Pain medications and adverse drug reactions are the 4th leading cause of death in the U.S…. only behind heart disease, cancer and strokes!

What does this mean to you?

It means your risk of dying from that pain medicine in your cabinet could be higher than your chance of dying from diabetes, lung disease, or even an accident – unless you take heed to this special report.

The results of our investigation are shocking… But they could save your life.

Dangerous Pain Meds #5: Salicylates (Aspirin)

Common names: aspirin, acetylsalicylate

Think aspirin is safe? Think again!

Higher doses or prolonged use at the lower dose – even in buffered or coated form – can double your likelihood of perforated ulcers and gastrointestinal bleeding.

Research shows 90-95% of Reye’s Syndrome cases were preceded by taking aspirin. The disease devastates internal organs, particularly the brain and liver, and at least 10% of those affected will die even with early treatment.

Dangerous Pain Meds #4: Acetaminophen

Common names: Tylenol, acetaminophen

acetaminophenEven the “doctor’s choice” is disturbingly dangerous to take! Just check out these stats if you don’t believe me…

Every year, more than 56,000 people will visit the emergency room due to acetaminophen overdoses. It’s the leading cause of calls to Poison Control Centers.

It’s the leading cause of acute liver failure, causing nearly half of all cases!

Dangerous Pain Meds #3: Opiate-Based Pain Meds

Common names: Vicodin, Lorcet, Norco, Percocet, Percodan, hydrocodone, oxycodone

If you’ve ever had surgery, a major accident, or any other major trauma to your body… you were likely given an opiate-based pain med to knock out the pain.

Unfortunately, knocking out the pain has it’s consequences!

16,000 – That’s the number of people who died in the United States in one year from drug overdoses. Most were caused by opiates.

In 2002… deaths from prescription opiate overdoses had nearly doubled.

Dangerous Pain Medicine #2: NSAIDs

Common names: Advil, Aleve, ibuprofen, naproxen

Do you have some kind of chronic pain? Arthritis… back pain… neck pain… something else?

Chances are you’ve been taking one of the common NSAIDs like ibuprofen or naproxen to deal with the pain. nsaid death statistics

And speaking of chances…

The odds of dying from taking a nonsteroidal anti-inflammatory drug after just two months is around 1 in 1,200.

Roughly 16,685 people die each year from NSAID related complications… making them just as dangerous as AIDS!

The biggest known risk of NSAIDs is from gastrointestinal ulcers and bleeding.

We’re not talking about a little tummy ache here, but severe bleeding and possibly death after the medicine destroys your gut. And that’s not the only known risk.

Dangerous Pain Medicine #1: Cox-2 Inhibitors

Common names: Celebrex, celecoxib

cox-2 inhibitorHow would you like to triple your risk of heart attack?

Just pick up a prescription of Celebrex.

While studying the drug’s potential as an anti-cancer drug, the National Cancer Institute discovered that…

Those taking 400mg doses had 250% greater risk of dying from heart attack or stroke… and those taking the 800mg doses has 340% times the risk!

Scary, isn’t it?

The good news is, there are many pain relievers that are just as effective, but don’t come with the harsh side-effects and dangers.

After 7 years of research and development, we have uncovered 12 of the most potent and natural pain relievers in the world.

We’ve combined them into the most effective anti-inflammatory and natural pain reliever.

The 5 Most Dangerous Pain Medications… Read More »

The 12 Safest And Most Effective Pain Relievers

Nutrition

These anti-inflammatories are some of the most powerful, safest, and most effective pain relievers in the world. By feeding your body with the following ingredients, you’ll give your body a powerful and proven one-two punch against inflammation and pain.

Proteolytic Enzymes

Research indicates these enzymes work throughout your entire body to help it fight inflammation… dissolve scar tissue… cleanse and thin the blood… plus even boost cardiovascular, respiratory and immune function.

In other words, proteolytic enzymes are the final line of defense against disease, illnesses, pain and everything else that happens inside your body.

And unfortunately with the nutrient-deficient food we’re eating today, the vast majority of adults today have dangerously low levels of these enzymes!

The easiest and most affordable way to get them in your body is by taking Heal-n-Soothe on a regular basis.

Bromelain

This special natural compound which is extracted from pineapple contains several proteolytic enzymes that have been shown to short-circuit multiple pain pathways in the body.

It has been studied extensively since it’s discovery in 1957 and hundreds of studies have shown it to reduce inflammation, reduce and prevent swelling and remove waste and toxins from the blood.

For example, in one study, 77 patients taking Bromelain experienced significant reduction in pain and swelling.

Turmeric Extract

Turmeric has the unique ability of using its antioxidant powers to seek out and destroy free radicals in the body which contribute to pain and swelling.

A recent study done at the prestigous Sloan-Kettering Cancer Research Center in New York.

In this study they found that Turmeric was more safe and precise than asprin in stopping inflammation by shutting down the COX2 enzyme responsible for pain.

And Turmeric caused none of asprin’s typical gastrointestinal irritation!

Papain

Papain is unique in that it’s been shown to actually attack tumor cells and boost the immune system!

It also contains a wide range of proteolytic enzymes and works by breaking down proteins.

In studies it has been shown to be effective in the treatment of numerous conditions such as diabetes, herpes, cancer and digestion issues like bloating and chronic indigestion.

It’s an enzyme very few people have enough of, yet if they did, would reduce the frequency of a lot of common diseases and disorders!

Devil’s Claw

Numerous studies have proven it’s effectiveness in reducing pain and inflammation.

In fact, one study found that Devil’s Claw was as effective in treating arthritis pain as common drug, phenylbutazone… which is so strong it’s even used to treat pain in horses!

There have also been several studies on humans which show that Devil’s Claw is as effective as COX-2 inhibitors… without the deadly side effects!

A series of studies completed in Germany found that the main ingredient in Devil’s Claw was indistinguishable from Vioxx in the treatment of chronic low back pain!

Boswellia Extract

One of the most widely used herbs in Indian medicine, it has been used for centuries by traditional Indian healers to reduce pain and inflammation.

Hundreds of studies have been done proving it’s effectiveness and in addition to being a powerful and safe, natural anti-inflammatory, Boswellia has also been shown to support healthy blood circulation.

In a randomized, double-blind, placebo controlled study, 30 patients received 333mg, 3x a day of Boswelia.

The group who received the Boswelia had a significant reduction in pain and swelling and experienced an increase in joint mobility and flexibility as compared to the placebo group.

Vitamin E

This fat-soluble vitamin is an essential nutrient for humans and is known for it’s powerful anti-oxidant properties.

Vitamin E has been shown to be beneficial in numerous situations and conditions such as controlling high blood pressure, maintaining healthy and balanced cholesterol levels and boosting immune system function.

Plus… it has also been shown to improve circulatory conditions, skin health, memory and more.

In short, it benefits virtually your entire body!

Ginger Extract

Used for over 2,500 years in Asia, Ginger has been used to treat nausea and to reduce pain and inflammation.

It works by decreasing the amount of prostaglandins, which are what cause you to feel pain. In other words, it does what NSAID’s and prescription pain meds do, but in the way nature intended it to do so… instead of forcing it and causing side effects!

Rutin

Found naturally in a variety of plants and fruits, this flavanoid has been shown to have a strong anti-inflammatory effect due to it’s powerful anti-oxidant activity.

Reducing your inflammation leads to changes throughout your entire body.

Changes such as … a reduction of pain… increased circulation and dozens of other health benefits which ramp up your energy!

Citrus Bioflavanoids

Citrus bioflavanoids aid in the absorption of vitamins and act as important anti-oxidants.

They also inhibit collagenase and elastase, the enzymes responsible for the breakdown of connective tissue.

That way your joints and ligaments stay as healthy as when you were a teenager!

In addition to protecting connective tissues, they also protect against free radical damage.

L-glutathione

There are literally over 20,000 research studies available on how glutathione can help your body in everything from cancer prevention to more supple skin.

Glutathione is quite literally THE most important antioxidant in your body.

The benefits of increased glutathione are virtually endless, since glutathione is the antioxidant that controls ALL other antioxidants in your body.

It is the ONLY antioxidant in your body that has the ability to eliminate ALL free radicals, not just specific types!

Mojave Yucca (root)

The Mojave Yucca root has more benefits than you could shake a stick at!

These improvements in your health include migraine relief… decreased blood pressure, cholesterol and triglycerides…better digestion… reduction of muscle spasms… improved blood circulation… treating various skin conditions… healing wounds… and it even promotes shiny and healthy hair.

The 12 Safest And Most Effective Pain Relievers Read More »

My new morning ritual to get ripped abs

3 Comments / Training

By Mike Geary

Instead of an in-depth article for you to read today, I just wanted to share a few fitness techniques I’ve been using myself lately, and my new “morning ritual” which has been getting killer results!

In fact, just doing this morning ritual for the last 7 mornings in a row, I can already see that my lower abs are getting more defined by the day (indicating that this is lowering my body fat % a bit more).

This involves both exercise AND nutrition tricks, so read this whole post, even if you can’t do the exact same type of exercise.

Ok, here’s the method I’ve been using that is getting crazy results…

We just started getting really warm spring weather here in the Rockies, so the last 7 mornings in a row, I’ve walked 15 minutes over to the local soccer field and done about 20 minutes or so of all-out wind sprints (50-100 yard wind sprints with full out intensity), and then I do the 15 minute walk back home.

Even if you can’t do wind sprints, keep in mind that you can still do something similar that is a higher intensity for you personally (perhaps hill walking instead of wind sprints, for example).

By the way, outdoor sprints are where the action is… sprints on a treadmill don’t have the same effect as there’s more force production involved in accelerating a sprint outdoors compared to on a treadmill.  Plus, the max speed on a treadmill is not high enough usually for an “all-out” sprint.  In my mind, it’s a world of difference.  Personally I never step foot on a treadmill.

How wind sprints raise your fat melting hormones:

One of the reasons that wind sprints are so effective at chiseling your body and reducing body fat to “ripped” levels (have you ever seen the bodies of some competitive sprinters? ripped!) is that sprints are one of the specific exercises that are known to have a great effect on increasing Growth Hormone (GH) naturally in your body…

…and we all know that GH production in your body is one of the key secrets to getting lean, strong, and also staying youthful!

For the wind sprints, what I’ve been doing is increasing distance on each sprint from 50 meters to 60 meters, 70, 80, 90, and finally 100 meters.  Then I repeat the cycle.  Usually just 2 cycles of this is enough to get me fully whooped (about 12 all-out sprints)!  But as time goes on this summer, I will try to increase distance, the number of sprints, or the intensity to keep progressing.

Now for the morning nutrition trick I’ve been using…

I’ve tried “morning empty stomach exercise” in the past, and here’s the deal… I usually don’t have the energy to do anything intense first thing in the morning without eating, so for these sprints, I’ve found a nice little concoction I came up with that gives me the energy to do these high intensity sprints without weighing me down, and without many calories.  It’s just enough to do the trick!

What I’ve been doing is mixing Athletic Greens (which is lightly sweetened with stevia, nothing artificial, and with only 40 calories per serving, but 76 superfoods mixed in) with unsweetened iced tea (green, white, oolong, and yerba mate mixture) first thing in the morning.  I usually have a big batch of unsweetened iced tea in a gallon container in the fridge that has at least these 4 teas mixed for taste and diversity of antioxidants.

I also mix in about a half scoop (12 grams) of raw grass-fed whey protein, and I have a couple grams of BCAA’s (to help minimize muscle catabolism), and a few caps of krill oil.

This entire concoction is only about 120 calories total (with only 3 grams of carbs from the Athletic Greens), so it’s just enough to give me energy to do the high intensity sprints, but not too much to weigh me down.

I also take one capsule of an oolong tea extract (in capsules) that I’ve been experimenting with lately.  This has about 50 mg of naturally occuring caffeine, and oolong tea is shown in some studies to increase the % of fat calories burned if taken before exercise.

I get about 15-20 minutes to digest this mixture a little (the walk to the soccer field takes about 15 min) and then I start to rock out the 20-25 minutes of all-out wind sprints.  The 15 minute walk back home is a nice cool down.

It feels amazing, and I end up getting an insane workout with plenty of energy, as opposed to the no energy feeling I have if I try to do “empty stomach” exercise first thing in the morning.  This also makes me feel really energetic for the rest of the day too, and I’m sure boosts my metabolism!

When I come back from the sprinting, I then make my full breakfast, which lately has been my fairly low-carb healthy breakfast of 4 whole eggs (free range from a local farmers market), grass-fed bison sausage, lots of veggies mixed in to the eggs (mushrooms, onions, spinach, kale, and red peppers), and a half of an avocado on the side.  And I have a cup of unsweetened green tea or yerba mate.

The fat loss results so far:

Keep in mind, I’ve only been doing this morning ritual for about 7 mornings so far… but even with only a week of this method, I’ve already had noticeably more definition in the lower abs doing this every morning for the last 7 days or so!

So if you’re up for a challenge and a great training and nutrition combo method, this seems to be working wonders for me so far!  Let’s get ripped and ready for summer!  Perhaps you can find a way to do something similar in your routine.

I hope this post has given you some good ideas to use.  Have fun!

My new morning ritual to get ripped abs Read More »