Maximize Fat Loss Cardio technique

Many people do cardio in the gym, to not just improve their endurance but also with a goal to lose weight and lose fat. Unfortunately most people are unaware that their are tricks of the trade that can help maximize fat loss when doing cardio.
If you are one of the many that do cardio primarily to lose fat, than you might want to try these cardio tips to maximize your fat loss:

To maximize fat burning perform two cardio sessions, one in the morning and when after you train in the afternoon. This technique works so well because of a cool effect that occurs after you do cardio. After a good cardio session your Basal Metabolic Rate (BMR) is higher and you actually will burn extra calories for several hours later. The calories that you will burn literally while doing nothing, will most probably exceed the calories initially burned during the exercise.

Doing cardio in the am before eating carbs is beneficial because your body's glycogen levels will be lower in the morning (assuming you last ate at dinner time and have essentially fasted for 10-12 hour fast).

Doing cardio without eating causes your body to mobilize more fat because of the unavailability of glycogen. Blood glucose levels are also lower after an overnight fast so you will burn more fat which will be used for energy.

After fasting your insulin levels are the lowest. When you consume a meal, especially one with carbohydrates your body releases insulin, which interferes with the mobilization of body fat. Because there is less insulin present before eating after a 10-12 hour fast more body fat is burned when cardio is done in the morning. Note: this is also why many "fat burning" or carbohydrate blocking products contains several ingredients, which have shown to reduce or regulate blood insulin levels.

Eating immediately before cardio also inhibits fat burning because you will first have to burn off what you ate first before your body will burn stored body.

When you do cardio in the morning, your metabolism stays elevated for a period of time after the cardio workout is over.

Cardio in the morning will also give you an energy boost throughout the rest of the day and can also regulate your appetite and assist you with controlling cravings and binging.

By doing an afternoon session you will be able to elevate your metabolism a second time for another period of a few hours. Therefore your body burns extra calories while doing no extra work. This is similar to the calories that will be burned by extra lean muscle you develop. Once you add the muscle you burn more calories without doing any additional exercise. Isn’t that great? These are those little tricks that must people do not hear about.

Try different things when trying to burn body fat. Tricking the body to lose weight is difficult but if you use the methods that the pro's use you can best find one that works for you. This is a race, not a sprint when it comes to losing weight. Diet and consistent cardio are the keys to success.  TRAIN WITH WAYNE

Preventing Breast Cancer

DID YOU KNOW?

• Breast cancer is the third leading cause of cancer mortality among women in India. 19,900 or 10.2% of all cancer deaths in women in 2010 were breast cancer cases. The age for these women was reported to be 30 to 69.
• The risk of developing breast cancer in women increases with age. A women in her 60s is far more likely to develop the disease than a woman in 20s.
• Early menarche (initiation of menstrual cycles at an early age) and late age menopause contribute to the risk factors for breast cancer.
• Late age at first pregnancy, fewer children, shorter duration of breast-feeding and hereditary gene defects apart from hormone replacement therapies and obesity contribute to the risk factors for breast cancer.
• Women with a family history of breast cancer has 2 to 3 times greater risk of developing the disease.
• Worldwide, 21% of all breast cancer deaths occur because of alcohol use, overweight and obesity, and physical inactivity.
• Early detection of breast cancer increases the chances of cure by a great margin.
• There are 3 methods by which early detection is possible, viz., mammography, clinical examination, and self-examination after consulting an expert.
• The chances of men developing a breast cancer is very less. Women are 100 times more likely to develop the disease.
• The most common form of breast cancer, called ductal carcinoma, begins in the tubes (ducts) moving milk from the breast to the nipples. The other type, called lobular carcinoma, occurs in regions that produce milk.

HOW DO I KNOW IF I HAVE BREAST CANCER?

Initially, there are no visible or apparent symptoms. As the cancer develops, the first detectable symptom is a lump in the breast, which has a distinctive feeling from the rest of the surrounding breast tissues. Estimates suggest that women detect the lump themselves in 80% of the breast cancer cases.

Swollen bumps or festering sores may develop on the skin during the advanced stages of the disease. The skin may also become dimpled and leathery, like an orange skin, or may have ridges.

The breast may become warm, red and swollen in case of inflammatory breast cancer. The nipples may also invert (turn inward) and there may be discharges from the nipple.

CAN I PREVENT IT?

Prevention along with early diagnosis has been proposed by experts as the way ahead in fighting the scourge of breast cancers throughout the world. Some of the long term measures to prevent the disease include control of certain modifiable risk factors. Promotion of healthy diet and physical activity, measured alcohol consumption, and controlling overweight and obesity are some of the important steps one can take to avoid the occurrence of the disease.

In low and middle income countries like India, early detection remains one of the most important strategies to prevent breast cancer mortality. Although mammography is the only screening method that can conclusively detect breast cancer, it involves elaborate resource settings which include the availability of expensive and latest technology apart from highly experienced technicians and doctors. Mammography is usually recommended to those who have a family history of breast cancer. As an alternative, a clinical examination by a breast specialist at regular intervals helps in early detection of the disease. Also, breast self-examination (BSE) is being promoted as a viable practice to help empower women and drive them to take greater care of their health.

References:

1. Cancer Mortality in India - The Lancet
2. Anderson BO et al. (2008). Guideline implementation for breast healthcare in low-income and middle-income            countries: overview of the Breast Health Global Initiative Global Summit 2007
3. Danaei G et al. (2005). Causes of cancer in the world: comparative risk assessment of nine behavioural and environmental risk factors. Lancet, 366, 1784-93
4. Cancer control: knowledge into action: WHO guide for effective programmes: early detection - WHO (2007)
5. The global burden of disease: 2004 update - WHO (2008).

More than Just Calorie Restriction

I am most certainly not an advocate of counting calories, or diets that revolve around creating caloric deficits through either eating less or exercising more to achieve weight loss.

A few points on calorie restriction:

It is not entirely wrong, the principle that if you consume less than you expend and create a deficit then you can lose weight, however there is a threshold on what that deficit should be, too much of a deficit will lead to low Leptin (the starvation hormone) levels and put the body in to a starvation mode, use muscle mass for energy, slow down metabolic rate and store whatever food one does eat as fat to produce more Leptin in the fat cells. So to simply not eat much, be hungry and try to expend energy through exercising (eat less, move more approach) is in fact an unhealthy weight loss, not necessarily fat that is lost but more bone and muscle, and can ultimately result in further weight gain as it teaches the body to react to famine by not expending as much energy and storing energy when it can.

But what makes one believe that for every man, no matter how tall they are, or heavy they are, or muscular or skinny… that all adult males require a daily intake of 2,500 calories. Why is 2.500 calories the mark for everyone? Surely the amount of food we need per day in order to function properly would vary from person to person based on a lot more variables rather than just age and gender and activity level, and that we have moved beyond this view that one size fits all.

It DOES matter entirely, where those calories come from. If it were only a question of excess calories, then people could live on 2-3 mars bars a day and lose fat.

Studies have shown that people who go on diets such as Atkins or Paleo, diets that don’t ask you to count calories, but to avoid carbohydrates, all processed foods and do not allow any sweets and focus on eating only the right things and as much as you like, were found to in fact not be consuming excessive amounts of calories even though they feel like they are eating lots of food and are not hungry. [i]

If 100 grams of Rump steak contains 125 calories, you could in theory eat 10 a day and only have consumed 1,250 calories. Or a 100-gram skinless chicken breast at 116 calories, you could theoretically eat 10 chicken breasts a day and only have consumed 116 calories.

If you ate the above then you would not only be full, the protein would be used for growth and repair and any excess would be used for energy, but you wouldn’t eat that much without eating vegetables too, dark green ones, the ones that are very low calorie but extremely high in micro nutrients, like spinach or broccoli for example, which contain practically no calories at all, 100-grams of spinach contains 24 calories. You could consume more than half a kilo in spinach a day and it would only have added 120 calories.

If you ate in a similar manner to what I’ve described above then you would find that you would be constantly full, due to the fact that protein suppresses hunger too, and you would probably not even get through 10 fillets of chicken or steak for that matter, probably only 4-5 would do.

The point is that you are feeding your body things that it needs, which will contribute towards developing lean mass, which will also speed up metabolism, your carbohydrates are restricted so you are keeping insulin levels low, and therefore allowing for triglycerides to move in and out from the adipose tissue (allowing fat stores to be mobilized for energy) through the pancreas’s secretion of the hormone Glucagon which converts fat into energy.

So the way that many people who go on calorie restricted diets do it, is to go to the supermarket and buy processed foods and read on the back of the packet how many calories are in it. When you should really be eating foods that do not have labels at all, and get things from over the counter at the butchers, fishmongers and the vegetable aisle, you can pretty much forget the rest of the supermarket.

Which concludes essentially with the point that if you eat the right things, there is no need to count calories, as I have shown above, it is very difficult to exceed 2,500 calories per day when you are eating these foods alone. If you then start adding in products such as a baguette, that’s 240 calories roughly in itself, or a can of coke contains 142 calories, or 100-grams of penne pasta contains 352 calories, these are the foods that not only have little nutritional value but are filling us up with empty calories, if our diets include these things, which they do for most people it is not very difficult to consume excess calories. With these foods present as staples of ones diet another needed measure is introduced which one on such a diet is constantly in need of monitoring called ‘portion control.’

It is not that I disagree with the principles of calorie restriction, but I am more concerned with my clients eating the right things, as opposed to them reporting to me that they ate a go ahead cereal bar, a piece of fruit, a weight watchers biscuit, a chicken salad sandwich on brown bread, a small low fat yogurt and some whole grain toast.

Which sounds politically correct and healthy, however in reality it’s not, there is not enough protein or vegetables and is full of refined starch and sugars, but to the public it sounds healthy, because it includes words like ‘Go ahead’, ‘Fruit’, ‘Weight watchers’, ‘Salad’, ‘Brown bread’, ‘low fat’ and ‘whole grain’.

The above is in fact a disaster diet, promoting insulin resistance, loss of lean mass, hunger throughout the day and promoting weight gain when one comes off the diet, referred to as yo-yo dieting.

Calories are certainly not all created equally, carbohydrates are not equal to protein calories or fat calories for that matter. They are not all just energy, carbohydrates alone are only used for energy, whereas protein and fats serve other essential bodily functions first and only then in excess can be used for energy when needed, fats and proteins are essential, hence why we have essential fatty acids and amino acids which we must obtain from food, there are no essential carbohydrates.

A diet must address macronutrient and micro nutrient needs, and this must be achieved through choosing high quality foods that have a high nutrient content, low glycemic load and low calorie content.

So for example, to argue that oranges contain a high amount of vitamin C, does not justify eating oranges every day, oranges also have a high fructose content and are not the best source of Vitamin C available, a kiwi however would be a better choice than an orange. In fact Vitamin C need not be obtained from fruit at all, an even better choice would be from vegetables such as broccoli, kale, bell peppers or brussels sprouts.

by Alex Carson on June 25, 2012

This just proves that what I have been saying the whole time, eat right and get results, eat processed junk and look like you do.  TRAIN WITH WAYNE

References

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[i] Truby, H, Commercial weight loss diets meet nutrient requirements in free-living adults over 8 weeks: A randomised controlled weight loss trial, published in Nutrition Journal, 2 September 2008 http://www.nutritionj.com/content/7/1/25

Fish Oil for Kidney Protection

Less inflammation, healthier you.

 

It’s estimated that many people over 60 have only 40 percent of kidney function left. Chronic kidney disease, as it’s known, occurs gradually over the course of years. Risk factors include high blood pressure, which has devastating effects on the filtering units of the kidneys; diabetes; obesity; elevated blood fats, such as cholesterol and triglycerides; and smoking. The harm produced by those factors is related to damage of blood vessels in the kidneys or direct damage to the kidneys themselves. Much of it occurs due to a low-grade inflammation localized to the kidneys. Since omega-3 fatty acids, as found in fish oil, offer potent anti-inflammatory effects, it stands to reason that fish oil should also protect the kidneys, and that’s precisely what a recent study found.¹

The researchers examined the eating habits of 2,600 people over 50. The primary results were that fish oil intake is inversely associated with the prevalence of chronic kidney disease. Just eating a lot of fish lowered the rate of chronic kidney disease by 32 percent. Conversely, taking alpha-linoleic acid, an omega-3 fatty acid precursor found in various vegetable sources, including flaxseed oil, increased the likelihood of getting chronic kidney disease by 73 percent. Although the protective effect mechanism of fish oil isn’t precisely established, several theories suggest how it occurs.

The main theory is that fish oil products protect by lowering inflammation in the kidneys. It does that by lowering the production of various inflammatory mediators, such as cytokines, and even nitric oxide, which in excess can damage the kidneys. Fish oil also lowers blood pressure, which is the major cause of kidney destruction. By helping to control elevated blood lipids, fish oil offers still another layer of protection for the kidneys. Some studies suggest that it lowers excessive protein excretion through the kidneys, which is a known harbinger of future kidney problems.

As to why alpha-linoleic acid didn’t offer any such protection, the authors note that ALA converts poorly into the more active omega-3 fatty acids, namely EPA and DHA, in the body. Even worse, consuming large amounts of alpha-linoleic acid may interfere with the metabolism of DHA though a negative-feedback mechanism, which would lower tissue concentrations of DHA. In addition, ALA doesn’t affect the inflammatory mediators as do the preformed omega-3 fats found in fish and fish oil. The study also found that omega-6 fatty acids, as contained in vegetable oils and other sources, have a negative effect on long-term kidney function, since they convert into pro-inflammatory mediators that can damage the kidneys. The good news is that omega-3 fish oil can block the damaging effect of excess omega-6 fats.

Editor’s note: Have you been ripped off by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Natural Anabolics, available at JerryBrainum.com.

¹ Gopinath, B., et al. (2011). Consumption of long-chain N-3 PUFA, a-linoleic acid and fish is associated with the prevalence of chronic kidney disease. Br J Nutr. 105:1361-1368.

TRAIN WITH WAYNE

Building Muscle, Staying Lean

Bodybuilders who are older do not have the luxury of eating a lot of calories in the off-season.

It is more difficult to add muscle while staying lean because adding muscle requires a certain amount of calories; however, as you have said, your metabolism changes as you get older. If you eat too many calories in order to add more muscle, you’ll most likely add more fat than muscle.

One of the best methods for adding muscle mass for natural bodybuilders is to bulk up. In other words, eat a lot of calories—from bodybuilding foods such as complete proteins and complex carbohydrates—and train very heavy using the basic exercises to add bodyweight and initiate muscle growth.

That’s the method I used to get bigger in my bodybuilding career. When I was only 21 years old, I bulked up to 230 pounds. For the next 15 to 20 years I maintained a bodyweight of 230 to 240 pounds in the off-season in order to increase my muscle mass gradually from year to year. I was 198 pounds when I won the Natural Mr. Universe at 29 years old in 1992. By 1995, I was competing at 204 pounds, and the following year I stepped onstage at 208.

I would never have been able to add that much muscle by staying lean in the off-season. I had to force the growth by eating a lot of calories from protein and complex carbs in the off-season, especially during my 20s and 30s, when I had a fast metabolism.

Bodybuilders who are older do not have the luxury of eating a lot of calories in the off-season. The metabolism becomes slower as we get older, and our natural production of growth hormone also declines. Growth hormone regulates bodyfat deposition, so less growth hormone output means that it’s much easier to add fat.

If you want to look good as you get older, it’s important to eat less and keep your bodyfat down. If you try eating as much as you did when you were younger, you will add too much bodyfat. Whether you decide to compete in the future, you will still have a difficult time reducing the bodyfat when you want to be ripped.

As an over-40 bodybuilder, although you need to eat less, you still need to eat enough of the right nutrients in order to support muscle growth. Protein is a key to growth. You don’t need to go overboard, but you do need to get enough high-quality complete-protein foods for muscle recuperation and growth. I recommend 1.25 grams of protein per pound of bodyweight. At 190 pounds, you would need approximately 237 grams of protein a day.

I like to eat a variety of protein foods throughout the day. For breakfast I’ll have one whole egg and eight egg whites. For lunch I’ll have four ounces of either chicken breast or lean ground turkey. Dinner usually includes six ounces of salmon or three to four ounces of sirloin or round steak. I’ll also have a protein drink for one meal and another six to seven egg whites for my last meal of the day.

It’s important to eat enough complex carbohydrates as well—for muscle recuperation and energy for intense workouts. I could never build any muscle on a low-carb diet. My body responds much better to a diet that contains plenty of complex carbohydrates to restore the muscle glycogen and provide the fuel for my training sessions.

When I was getting in shape for my recent IRON MAN cover shoot, I followed a diet that was higher in carbohydrates than the typical fat-loss plan. I started my diet by eating 200 grams of carbs a day, and I was able to increase it to 350 grams before the shoot. Eating more carbs allowed me to maintain high energy, display more vascularity and keep my muscles full.

I stuck with complex carbs that are digested slowly because of their high fiber content—oatmeal, oat bran, sweet potatoes, Ezekiel bread and quinoa became staples. They also helped to keep me full and prevented me from feeling hungry while on my diet.

Your diet will provide you with the nutrition you need to grow muscle while staying lean, but it’s the training that will stimulate the muscles to grow. There are many training methods that you can use to build muscle and add size. One of the most basic is to train heavier. The more weight you can lift for six to eight repetitions, the more muscle you will build. The problem for older lifters, however, is that getting stronger and lifting more weight are not always possible. The natural testosterone declines as we get older, so our strength goes down with it. Even for those who consistently weight train, it’s hard to maintain the level of strength we had in our 20s and 30s.

Another consideration is the wear and tear of the joints. If you have been a bodybuilder for several decades and have been lifting heavy weights during that time, your elbows, knees, shoulders and lower back may not be capable of lifting lots of weight anymore without injury or discomfort. For older trainees, lifting heavier may not be the answer.

There are other high-intensity methods that can build muscle without your having to lift more resistance. I have written about Hell-Raiser Training, or HRT, the method that I used earlier in the year. It consisted of performing eight normal repetitions followed by four forced negatives—my training partner would apply pressure on the negative portion of the rep for a four-second count.

HRT enabled me to train very hard without increasing the resistance. I was pushing the muscles past the point of failure via the forced repetitions performed after normal reps. It allowed me to develop the muscle fibers as well as increase the sacroplasm portion of the muscle cell by forcing more glycogen and blood flow into the muscles.

For the upcoming year, my plan is to use Hell-Raiser Training in conjunction with some power cycles to keep my strength up. The one drawback to HRT is that you have to use much less resistance on each movement in order to complete the forced repetitions on top of the regular reps. By using a six-week power cycle before the HRT cycles, I hope to become stronger from each successive cycle so I make improvements gradually throughout the year.

Editor’s note: John Hansen has won the Mr. Natural Olympia and is a two-time Natural Mr. Universe winner. Check out his Web site at www.NaturalOlympia.com for more information NaturalBodybuildingRadio.com.

Train with Wayne and LEARN FROM THE PRO'S

More Food Facts for Wellness

Food Facts 

B-vitamins can boost energy and mood, but that’s exactly why you shouldn’t take before bed, according to the February ’12 Bottom Line Health. The Bs may reduce your Zs, as in insomnia. Take your B-complex in the morning to get an early boost.

Dark chocolate may be something you want to eat in the morning as well. According to the February ’12 Reader’s Digest, “One square has just the right amount of theobromine (a cousin to caffeine) to wake you up but not enough to cause a crash later.” It’s also full of antioxidants and is a vasodilator—it opens up blood vessels. So if you work out in the morning, you’ll get better pumps too. (You gotta love excuses to eat more chocolate!)

Fish oil has been shown to improve heart health, reduce depression and improve mental function, and according to the January ’12 Prevention, that last one may have something to do with increased brain size. Scientists at Rhode Island Hospital’s Alzheimer’s Disease and Memory Disorders Center found that MRIs of subjects who took fish oil supplements for three years had bigger brains than those who didn’t.

Interesting quote ( from the November/December ’10 Well Being Journal): “John Reed, M.D., Ph.D., president of the Burnham Institute for Medical Research, has shown that a healthy human body replaces more than 1 million cells every second and that it’s quite possible to replace the entire body every year with fresh cells.”

—Becky Holman
www.X-tremeLean.com

Train with Wayne is a team effort

More top Foods to include in your Meal Plans

June 22, 2012 written by sreedharamoorthy  

Top Foods for Fitness:
Nutritionists narrowed the search for top foods for fitness which are available all round the year. These foods are healthier and help for fitness when it is taken regularly along with diet.

Here we discuss some of the top foods for fitness which should be added to the diet daily in order to get optimal health and fitness. Apples rich in fiber that protect colon membranes thereby prevent colon cancer, while the presence of antioxidants prevents inflammation and infection and the presence of potassium regulates heart beat and blood pressure, and help to shed weight. Apples could be eaten raw or included in the breakfast or as a dessert to get these health and fitness benefits. Pomegranates are often termed heart patient friendly fruits, due to its antioxidant properties, as it improves heart health, prevents arthritis, improves fertility, and boosts immune function and prevents acne.

Berries rejuvenate the cells and protect from inflammation and infection. It is considered as best fruits for cancer and heart patients, as it cure cancer and heart health disorders, due to the presence of phytonutrients and antioxidants. Berries further regarded as nature anti aging fruits. Milk consumption should be part of the daily diet, because it improves bone density, reduce osteoporosis, strengthen bones, increases iron content, as it rich in calcium and vitamin D, and helps for fitness.

Mackerel is delicious food item rich in Omega 3 fatty acids, helps to prevent carcinogenic cells, controls hormones levels, dilates blood vessels, remove LDL cholesterol, increases memory function and considered as best for arthritis patients. Onions and garlic occupy predominant place in almost all cuisines due to its medicinal and healing properties. The phytochemicals present in onions and garlic prevent various health disorders such as cancer and diabetes, and fight cardiovascular, respiratory disorders.
Lentils or daals are the best source of protein food for vegetarians, and termed as best food source for the people who are suffering from diabetes, and heart disorders. It prevents anemia due to the presence of iron, and vitamin B complex constituents. Lentils help for fitness and help to lose weight. Lean protein food source are available from beans, nuts, fish, poultry, and considered as good for fitness, as the proteins are building blocks for muscles, bones, blood, skin.

Cabbage vegetables available in every season, rich in Vitamin C and other essential nutrients, which prevents constipation, prevents aging, prevents stomach ulcers, prevents skin and eye disorders, and Alzheimer’s disorder. Cabbage purifies blood and helps to eliminate toxic substances from the body, and helps for fitness and weight loss benefits. Eggs are available in all seasons, and the consumption of an egg per day provides most health benefits that include; it reduces the risk of cancer and cardiovascular disorders, and improves the function of nervous system due to the presence of Vitamin D and other essential nutrients. Eggs also add shining to the hair, improves oil and dry hair, and improves skin health, as it is natural conditioner.

To conclude, just try to include the above mentioned top foods for fitness in the diet to get optimal health benefits, besides fitness benefit according to Nutritionists. However, it is necessary to consult the Doctors or Health Care Professionals, or fitness experts in case of health disorders, for medical advice, diagnosis, and treatment of the same. It may be noted that the above cited information is only for informative purpose and as such this article should not be treated as an alternative for clinical diagnosis, medical advice and treatment of health disorders.

EAT HEALTHIER TO WARD OFF AND PREVENT DISEASE

TRAIN WITH WAYNE