Training

Are Your fat Cells Toxic?

Question: How does sick fat cells bring fat loss to a standstill?

Although there are dozens of “adipokines”, these are the main hormones that contribute to sick fat cells
and bring your fat loss to a standstill.

LETPIN

Leptin is a hormone released by fat cells that sends a signal to the hypothalamus telling our brain we are full.
Leptin is the regulator in energy intake, signaling the body to stop eating.  Now here is the interesting part! One theory
as to why this happens is: Leptin comes in two forms, one bound and one free.   Lean people have higher amounts of
bound Leptin, while obese individuals have higher free Leptin levels.

Researchers think this might lead to Leptin having the inability to reach the brain.  Result: obese individuals develop
“Leptin Resistance” and lack the ability to tell their brain to stop eating!

ADIPONECTIN

Adiponectin is a protein, which is secreted by fat cells.  Similar to Leptin, it has positive effects on obesity.
In obese individuals, adiponectin is lower, which favors inflammation.  This increases the risk for developing diabetes
and metabolic syndrome. Adiponectin has positive effects on oxidizing and breaking down fatty acids in muscle tissue.

This breakdown results in better sensitivity to insulin.   Not only does this help insulin resistance, it can also have positive
effects on other body structures.

Adiponectin exhibits anti-inflammatory effects on the walls of the arteries and adipose tissue.  This helps to utilize fatty
acids instead of storing them in other tissue.   This means there is less toxic fat, making us more efficient at utilizing insulin,
therefore preventing metabolic syndrome.

Obesity is associated with lower levels of Adiponectin than their lean counterparts.   Low levels of Adiponectin are associated
with increased BMI, body fat mass, fasting insulin, Leptin, and insulin resistance.  People who lose weight can increase their
Adiponectin levels.

Leptin and Adiponectin are two hormones, which help control the way we use and store fat.  How? They work together to
regulate fat burning / storage, and keep fat cells healthy.

When the body stops storing fat because of some kind of resistance, fat gets stored in other areas, making it toxic to the rest of
the body.  This toxic fat leads to more complications and can lead to metabolic syndrome.

Proper diet, exercise, and making lifestyle changes can shift sick fat cells toward becoming healthier, normal fat cells in the future.

Are Your fat Cells Toxic? Read More »

5 New Tips for a Flat Belly

BY Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer

I’ve got a great new article for you today with 5 cool tips to get a lean body and flat stomach.

But first, I thought you might need a good laugh today…check out this hawaii chair … this cracked me up!

Alright, today’s article is from one of my favorite fitness and nutrition authors, Jon Benson… he’s also become a good friend of mine over the past couple years. Check it out…

5 New Tips for a Flat Belly
by Jon Benson
Best-selling author: The Every Other Day Diet

TIP 1
Flip The Food Pyramid Upside-down

The USDA’s Food Pyramid is an utter joke. It’s origins stink up the joint, let me tell you.

First, the grain industry was in a pinch when the Food Pyramid was created. And wouldn’t you know it… the grain industry increased their “contributions” (read: bribes) to certain politicians to get placement atop the pyramid… or in this case at the very bottom. The “foundation” if you will.

Just think about this for a moment:

The USDA wants you to eat (gasp) MORE starch than vegetables? More bread than fruits, lean meats, and healthy fats?

Are they NUTS??

Yes… they are nuts. (Which, by the way, are no where near the foundation… nuts, that is.)

You’d be better off flipping that sucker upside-down.

That would look like this:

40% of your calories from healthy fats
30% of your calories from protein
30% of your calories from carbs

Roughly, that is.

Sounds… rebellious, right? Well it is.

Too bad I have the science (and the abs) to back it up.

TIP 2
Can The Sodas (yes, even “diet” sodas)

This one is really hard for me. I’ve been hooked on diet-soda on and off for years. When I go to get into top shape (like I am now) I have to get rid of the diet-sodas… yes, DIET-sodas. Need I say “real” sodas too? They are loaded with sugar.

Why diet-sodas? A recent study revealed that people who drank diet-sodas actually increased body fat when compared to those who drank sugar-sodas. What the… ??

Yep. Your body cannot be fooled by aspartame and chemicals. Sorry, but that’s the truth.

Here’s a personal story: When I cut out the diet-sodas my body fat drops like a rock in a pond of clear water.

And that’s what you need to be drinking: A quart of pure water per 50 lbs of bodyweight a day.

I mix it with lemon and a bit of Stevia (an herbal sweetener) and make lemonade. It’s wonderful!

TIP 3
Ditch The Starch

Starches, such as rice, potatoes, cereals, oats, etc. are often considered “health foods.”

While they can be healthy in some cases, they can also pack on stomach fat like crazy if you overdo them.

Well… how does THAT work?

Simple: Timing is everything.

And we take a “weekly” approach to foods rather than a daily approach. This keeps your metabolism guessing. If your body cannot figure out what you’re up to, fat burning is that much more powerful. And you can get by with eating starches… at least a specific times on specific days.

You’ll have to wing it. And the best way to wing it is to simply cut starches out entirely for 4-8 weeks. Then slowly add them back a few days per week.

This is no where near as effective (or as fun), but it will get you pointed in the right direction.

TIP 4
Stay Hungry

Arnold’s first movie was “Stay Hungry” (well, after “Pumping Iron” that is). You cannot rest on your butt and stay hungry. You cannot think you’ve “arrived” and stay hungry.

It takes a special person to be hungry… and an even greater one to stay that way.

I want you to stay hungry in two ways: In how you workout and literally… stay a bit hungry before you go to bed. Not “starving”… just a tiny bit hungry.

You see, progression — “forced” progression — is the best way to stay hungry. Training at ALIVE you know what i mean.

As far as staying hungry at night? Check with your doctor and if he/she okays it take 500mg of potassium and 1000mg of magnesium/calcium a few hours prior to bed. This helps with the hunger pangs. Also, keep hard-boiled eggs in the fridge for a healthy source of protein and healthy fats. If you get really hungry, eat one at night. It keeps me full for an hour at least.

TIP 5
Get Raw At Night

Raw veggies with your last meal and as a snack will really help your fatburning along. I started with red peppers because they’re sweet. Now I eat virtually every veggie raw at night without thinking about it. Give this a shot. The fatloss is well worth it.

 

Thanks Jon!

I like the tips about the hard boiled eggs and raw veggies at night. That’s actually one of my favorite night-time snacks when I’m trying to drop bodyfat fast. Great combination too.

5 New Tips for a Flat Belly Read More »

7 Best At Home Exercises For Women

by Flavia Del Monte

Don’t have time to go to the gym? I am about to share the best 7 at home exercises for women.  In this day and age, many women have to juggle working, being a mom, taking care of her husband, and her home.  It is not surprising that women tend to enjoy exercise done in the home.

I was inspired to share these 7 at home exercises for women after watching the movie, I Don’t Know How She Does it, last night staring Sarah Jessica Parker. Totally a girly movie, my favorite!

 

Importance of Working Large Muscle Groups

 

Any exercise plan needs to involve large muscle groups, focusing on working the antagonistin the same amount. Knowing the proper exercises can ensure you will also target the smaller muscle groups, creating harmony throughout the entire body by incorporating stability muscles as well. And in doing so, you will also cut the amount of time needed in the gym by leaving out certain body parts that were already targeted in other exercises.

You also need to be aware of the muscles being worked with each exercise to ensure you keep balance throughout all muscles. A simple chest press targets your pectoalis major, but also uses pec minor, deltoids, trapezius muscles, and your rotator cuff for example.

 

Importance of the Core

The core encompasses more than two dozen abdominal muscles, lower back muscles, and hip muscles that stabilize your spine to keep your torso upright. Your core allows you to bend forward, back, side to side, and rotate. Your core plays a major role in movement. Working your core (stability muscle) is crucial to optimal performance.

 

7 Best At Home Exercises For Women

 

You don’t need fancy equipment for you to benefit from exercise. Here are just 7 at home exercises, especially for women, that will not only better your appearance, they will better your health.

 

1. Chin-up/Pull-up 

These exercises target your lats but also hit your tere major (stabilizer muscle) and biceps (more so with chin-ups). Your core and middle back are also involved in assisting in the movement or acting as stabilizers.

How to perform:

  1. Grab the bar with a shoulder-width underhand/overhand grip.
  2. Hang at arm’s length and pull your chest to the bar.
  3. Try to pause at the top, with your chest touching the bar before you slowly lower yourself back down.

 

2. Pushup 

This exercise targets your pectoralis major but also involves your front deltoids and triceps. As for stability muscles, your rotator, traps, serratus anterior, and abdominals all assist with this movement.

How to perform:

  1. Place hands slightly wider than shoulder-width apart. Squeeze your glutes for the entire movement.
  1. Lower your body until your chest nearly touches the floor. Tuck your elbows as you lower your body and don’t drop your hips.
  2. Pause at the bottom before pushing yourself to start position. Your head should remain in the same position throughout the movement.

 

3. Inverted Shoulder Press 

The shoulder press targets your front deltoids, middle deltoids, and the triceps. They also activate your upper traps, rotator cuff, and serratus anterior which act as stabilizer muscles.

See image above

How to perform:

  1. Assume a pushup position, but move your feet forward and raise your hips so that your torso is nearly perpendicular to the floor.
  2. Your hands should be slightly wider than shoulder-width and keep your arms straight.
  3. Without changing your position, lower your body until your head nearly touches the floor.
  4. Pause, then slowly return to the starting position pushing your body back until your arms are straight once again. Note: this is a tough one!

 

4. Squat 

These exercises target your quadriceps, but also activate your core, and every muscle in your legs including your glutes, hamstrings, and calves. This exercise burns a ton of calories and is a must-have home exercise for women.

See The Squatfor picture demonstration

How to perform:

  1. Stand with feet shoulder-width apart.
  2. Lower your body as far as you can while pushing your hips back and bending your knees. Never let your back round, and keep your core tight.
  3. Pause at the bottom and slowly push yourself back to the start position by keeping the weight in your heels.

*For extra burn add in a jump from the squat position.

 

5. Stability Ball or Towel Leg Curl 

This exercise is great for targeting your hamstrings and glutes, and also activates your lower back muscles and core. Because the glutes are the largest muscle in the body, any exercise involving your glutes will burn a lot of calories.

See Burn Fat For Hours video

How to perform:

  1. Lie face up on the floor with arms to your side in a 45 degree angle with palms facing up. Place your lower legs and heels on the stability ball.
  2. Push your hips up so that your body forms a straight line from your shoulders to your knees (here you are doing a hip raise).
  3. Without stopping, pull your heels towards your glutes and roll the ball as close as you can to your behind.
  4. Pause and reverse the motion, only do not lower your body to the floor. Keep your hips as high as you can to engage your glutes. Focus on keeping your hips in line with the rest of your body throughout the entire exercise.

*If you are using a towel, simply put your heels on the towel and copy the same format above. If you want an extra burn, try one leg at a time!

 

6. Single-Leg Toe Hops off Bench or Chair

This exercise targets your calves, but also incorporates your quads, hamstrings, glutes and gets your heart rate up to the fat-burning zone.

See Calves That Get Noticed

How to perform:

  1. Stand in front of the bench or chair, and place the right foot firmly on the bench.
  2. Press your right foot into the bench and push your body up until your right leg is straight.
  3. Hop up on your right toes.
  4. Lower your body until the left foot touches the floor and repeat with the left foot.

 

7. Side-plank 

This exercise improves the strength in your back and will help with performance. Planks target the entire core, making this exercise a must-do for health and appearance sake.

How to perform:

  1. Lie on the right side with knees straight and prop your body up on your right elbow and forearm. Your left hand can be placed on your hip, head should stay in line with your body.
  2. Position your elbow to stay under the shoulder and keep your hips raised and pushed forward. Keep your abs tight throughout and raise the hips until it forms a straight line from your ankles your shoulders.

Knowing the foundation behind what exercises you are performing and why is key to meeting your weight loss goals. There is a right and wrong way to exercise. You can spend hours doing the wrong form of exercise and never see a difference in your body.

Happy shaping!

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How To Get Seriously Strong

By Andy Bolton

Whatever your goal – whether you want to get
stronger for the sake of being strong, stronger
to increase your muscular size and build a
harder, denser physique or stronger to improve
athletic performance…

The 3 powerlifts will help get you stronger
faster than anything else you can do in the
gym.

The 3 powerlifts are of course the Squat, Bench
Press and Deadlift.

Now here’s the thing…

These days you are bombarded with choice when
it comes to what you do in the gym.

You can do the 3 powerlifts, or you can do
Olympic Weightlifting, or you can do Strongman
training or you can lift Kettlebells.

But, when it comes to building absolute strength,
the powerlifts RULE. They always have and they
always will.

That’s not to say that the other methods of
weight training aren’t valuable, of course they
are – but when it comes to getting a STRONG
AS POSSIBLE… you can’t beat the squat, bench
press and deadlift.

Think about it…

The biggest Kettelbell is 48kg. Is that likely
to build the same strength as squats with 500
pounds or more and deadlifts with 600 pounds +?
I think not. And I use kettlebells myself, but
they are an assitance movement, not my main
thing in the gym.

The Olympic Weightlifts are awesome for building
explosive power, but when it comes to limit
strength, they are still second to the powerlifts.

Strongman training can build a ton of strength
as well but not the same way as the powerlifts
can.

There’s a clue here by the way… Many olympic
weightlifters and strongmen use the powerflifts
to improve their strength.

For instance, weightlifters tend to squat a lot
and strongmen tend to squat and do a ton of
deadlifting.

I think what I am saying is clear.

If you want to develop absolute strength and
the kind of rock hard, tough as nails kind of
physique that only strong dudes posses – you
should be doing the powerlifts.

The next thing we should discuss is how to
actually squat, bench and deadlift.

It is my experience that most gym rats are
always looking for the ‘miracle’ training program.

The one that’s going to add 400 pounds to
each lift in 8 weeks.

Well, guess what?

It doesn’t freaking exist!

However, if there is something that is more important
than you’re training program – it’s your technique.

Most guys have truly awful technique and could make
rapid improvements in their strength by improving
their technique.

I have seen technical improvements add 50 pounds

 to a lifters Bench in a single session.

The same cannot be said of a particular training
program.

And you are probably in the same boat. You probably
don’t have perfect form and you should work on it.
It’ll make you STRONGER and reduce your injury-risk.

A nice ‘double whammy’.

I’ve been in the iron game over 20 years and I’ve
squatted 1214lbs, benched 755lbs and deadlifted 1008lbs.

And do you know what?

I still work on my technique each and every time
I train and I have my clients do the same.

How To Get Seriously Strong Read More »

5 Reasons that I Think Treadmill and Elliptical Machine Workouts are a Waste of Time

Plus 10 workout ideas that I believe are more effective and fun!

belliptical machine cardio workouty Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
Author of best-selling program:  The Truth about Six-Pack Abs

Now that I pissed off all of the treadmill and elliptical machine worshipers… let me say that if you truly enjoy mindlessly pumping away on a treadmill or elliptical (or exercise bike for that matter too), then by all means, keep doing what you enjoy, because enjoying your exercise is one of the most important aspects to sticking with any exercise program…

However, don’t say that I didn’t warn you that you were wasting your time with all that mindless cardio machine boredom.

If I haven’t mentioned it before, I don’t believe in cardio machines, and to be quite honest, I don’t think I’ve personally used a treadmill, elliptical, or exercise bike for at least the last 7-8 years or so.

As a matter of fact, I don’t even use cardio machines anymore for warmups before a workout (I did before occasionally)… Nowadays, I prefer to do dumbbell orkettlebell snatches and swings mixed with bodyweight exercises as the perfect full body warmup at the beginning of my workouts.

So why do I have such hatred for cardio machines?  Well, here are 5 reasons:

1) Treadmills, ellipticals, and exercise bikes are mind-blowingly BOOOORING!  Personally, I can think of a million things I’d rather be doing than pedaling my way to nowhere!

2) Mindless steady state cardio exercise while watching TV or reading creates a mind / body disconnect resulting in poor results from your exercise routine.  Instead of reading a gossip magazine or watching a cheesy reality TV show on the TV screen in front of the cardio machine, a REAL workout consists of actually having your mind engaged strongly in what your body is doing!

3) I’ve seen studies that indicated that treadmill running may be less effective than outdoor running for various reasons such as stride abnormalities on treadmills vs natural running, slightly less caloric burn compared to outdoor running, etc.

…although I never recommend just “jogging” anyway (or as Ron Burgundy would say, “yogging”) … Instead, variable intensity walks / runs or sprints are so much more effective, training your heart rate in a much wider range instead of just the same pace during the entire workout.  I choose to do a lot of hiking up mountains and also wind sprints, but never steady state jogging.

4) Treadmills and ellipticals are ridiculously expensive and a waste of money for people that workout at home… there’s so many better options for home workouts you could have spent your money on rather than wasting it on a treadmill, bike, or elliptical.

The perfect home gym setup is MUCH cheaper… there’s no reason you need anything other than a jump rope, bodyweight exercises, a few dumbbells, stability ball, maybe a few kettlebells (if you want to get fancy), and perhaps high tension bands for some more variety.  And of course… the great outdoors has some of the best workout options of all… hiking, mountain biking, kayaking, skiing, sports, and more!

5) Treadmills and elliptical machines are just a very ineffective way to workout compared to other options.  The metabolic response is much lower compared to the types of workouts ideas that I describe below.  Why should you do treadmill or elliptical workouts when you can get better results by doing more interesting forms of training that actually stimulate a fat-burning hormonal response and stimulate your metabolism to a greater extent…

So what are the alternatives to treadmills, exercise bikes, and elliptical trainers? Here are TEN of my favorite types of alternative workouts:

  1. jumping rope – great mind-body connection – try speed jumping, crossovers, and double jumps once you get skilled at it.  An amazing metabolic exercise with one of the cheapest pieces of equipment available.  There’s a reason that every world class boxer uses this exercise!
  2. kettlebell training – nothing will get your heart pounding like high repetition KB swings and snatches or clean & presses (can be done with dumbbells too, but I prefer KBs).  Personally, I think one of the most intense body changing exercises ever invented are double kettlebell snatches (snatching both kettlebells at the same time overhead from the floor).
  3. outdoor wind sprinting (the ultimate exercise for a rock hard ripped body… just look at the chiseled powerful bodies of world class sprinters, and compare that to the weakling withered physique of a typical marathoner… nuff said!  I generally do wind sprints 2-3 days a week during the warm times of the year, and I’ll do something such as 50 yards, 60 yards, 70 yards, 80 yards, 90 yards, 100 yards, and then repeat (with about 40-60 second rests between sprints).  By the way, for the international folks, a “yard” is just slightly shorter than a meter.
  4. hill sprinting – yet another classic exercise for a rock hard lean and powerful body!  I like to do 30 yard sprints up a steep hill and then walk down and repeat a bunch of times for maybe 20-30 minutes.  Amazing workout.
  5. The rowing machine – ok, I don’t really lump this in as a “cardio” machine like treadmills and ellipticals… I think the rowing machine is actually a great full body workout that actually uses resistance… The best results come from using variable speeds and really pulling hard to challenge your body.
  6. Sprint style swimming workouts – a more muscular workout than steady state distance swimming… I actually love the upper body pump I get from sprint style swimming — this is the same concept as sprinting vs jogging but in a pool instead.  It’s all about intensity!
  7. heavy bag punching / kicking workout, speed bag, rebound bag – all are great forms of training and much more interesting than boring cardio machines.  These exercises are also great examples of exercises that require an intense mind-body connection, which is missing in boring cardio equipment like treadmills and elliptical machines.
  8. shadow boxing – This is an awesome workout, but if you’re shy, this is best saved for your home workouts since you’ll get some crazy stares doing this at a typical gym from people who think they’re “too cool” for stuff like this.
  9. dumbbell circuits — This is a super metabolic type of workout that involves alternating between various full-body multi-joint exercises to get a crazy fat-burning workout in minimal time.  A good example would be alternating between dumbbell lunges, overhead presses, bent over rows, step ups, and squat presses all with minimal rest between.
  10. bodyweight training – bodyweight squats, pushups, lunges, jumps, bear crawls, mountain climbers and jumpers, planks, and the list goes on and on.  Another example of great mind-body connection and much more metabolic type of training than treadmills and ellipticals.

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