If you’ve been drinking one or more fizzy drinks every day, that aluminum can in your hand is one big reason for those extra digits on the scale. We’re not talking a couple pounds either. We’re talking long term weight gain. One can of cola adds more than 100 calories to your daily intake. That’s over 10 lbs of additional body fat every year.
Obesity, type-2 diabetes, and fizzy drink addiction have all risen together steadily and scarily over the past decades. Coincidence? Not a chance. Fizzy drinks is sabotaging your body.
What’s so bad about a little bubbly liquid?
Lots and lots of calories and zero nutritional value. Sugary soft drinks account for almost 10% of the average American’s daily caloric intake. That’s a ton of empty calories that lack any of the nutrients, fiber, or minerals your body needs to function. Because fizzy drink’s are missing what your body craves, no matter how much you drink you’ll still be left feeling hungry. So, on top of hundreds of empty calories, you pile on additional food that still counts against your ideal daily allotment. Remember, there is one absolute truth: if you take in more calories than you burn you will gain weight.
Your odds of becoming obese increase as much as 1.6 times for every 12 ounces of fizzy drinks you drink over the course of the day. That’s because one small can of soda holds a whopping 140 calories of added sugar. Reality check: at most fast food restaurants, a 12 ounce serving of soda is considered the kiddie size.
Go directly to fat jail.
All these added sugars are simple sugars, meaning they are readily and easily absorbed. When you take in such a high volume so quickly your insulin spikes. Your body can’t handle the rapid influx, which leads to extra glucose being stored as fat. You don’t get any lasting energy from the liquid carbs; you get that familiar and inevitable crash. Instead of being ready to hit the gym to burn off any extra fat, you’re so exhausted you just hit the couch. Do not pass go. Do not collect $200.
I’ll just switch to diet drinks!
Not so fast. Recent studies show that over time diet drinks still cause weight gain. If you drink 2 or more servings of diet drinks a day you are 5 times more likely to increase dangerous visceral fat in your midsection. That extra fat puts you at greater risk for diabetes, heart disease, and other chronic illnesses.
Let’s say you only drink a single serving of diet drink a day. Diet drinks is still high in sodium. The more sodium in your body, the more water you’ll retain. Which means if you’re trying to lose weight, diet drinks can actually make it that much harder move the scale in the right direction. And let’s not forget the artificial sweeteners in diet drinks – a BIG no-no!
Instead of fizzy drinks, why not reach for healthier and even more refreshing beverages?
If you won’t give up the carbonated bite of drinks, mix two parts seltzer water with one part 100% fruit juice – like pomegranate or cranberry. You’ll get your pleasant pop and fizz along with rich antioxidants and vitamins. Embrace homemade smoothies made with fresh fruit and almond milk or greek yogurt for added protein.
Maybe it’s time you jump on the green tea train. Even if you sweeten your tea, you’re more likely to check your sugar intake when you’re the one spooning in the sweetener. Or reach for that oldie but goodie, pure H2O.
One thing is for sure: cut out fizzy drinks and you’ll start to feel lighter than carbonated air.
Let us help you rid yourself of the nutrition which sabotages your health and help you make better choices you can trust.
Call or email us today!
01202 671783 or firstname.lastname@example.org
High intensity interval training, the reason why you will burn more FAT at RE:Born Bootcamps.
So many fat loss methods, so many celebrity fat loss videos, so many weight loss surgeries and i can’t believe it, the highest definition of laziness, there is even weight loss gastric band hypnotherapy!!! What’s that all about……..
So what is best? Well I hate to say it, but nothing beats good old fashioned hard work! Forget prancing around your front room following the latest celebrity in a low impact Pilates session, although this is a start you’ll never reach your maximum FAT loss potential.
So what should you be doing? you should be booking in to join us at RE:Born Bootcamp for HIIT it is the answer to your body composition dreams.
What is HIIT?
High intensity interval training (HIIT) is when you alternate between high and low intensity exercise(s) or between high intensity exercise and a short period of rest.
For example, a short sprint across the Sandbanks beach followed by a walk back to Jazzys is interval training. Or a set of burpees followed by bodyweight rows at the RE:Born Bootcamp.
If you’ve ever participated in HIIT, you know that alternating body weight conditioning exercises for 15 minutes can be a lot more challenging than a jog around the park.
Ok so why is high intensity interval training so important, sorry it gets a bit sciencey now..
It’s physiologically impossible to sustain maximal intensities during exercise for an extended amount of time. This is because of how our bodies use fuel.
A good way to explain these systems to you is to tell you to go outside and run as fast as you can for 20 minutes. Here is what will happen:
Stage 1 – Phosphocreatine
The first 10 to 20 seconds are going great! You’re sprinting like the wind! That’s because you’re using a high-intensity energy source known as phosphocreatine.
Stage 2 – Lactic acid and anaerobic glycolysis
After about 20 seconds, your phosphocreatine starts to run low, and anaerobic glycolysis would dominate. At this point, more lactic acid would be produced and used as a fuel source.
You’re still be running as hard as you can, but you’d be slowing down, and your lungs are working overtime.
If you were a Lance Armstrong, you could probably maintain this for up to 10 minutes. But those who are not well conditioned would need to slow down and even stop and if this is your first time off the sofa, you might even consider throwing up, YUK….however don’t worry this is just due to the change in blood pH levels.
Well, it looks like the spirit is willing but the flesh is weak. 20-minute sprint challenge: FAIL.
So why can’t you work at maximal intensity for an extended amount of time?
Oxygen: The molecule that makes the magic
One reason is the supply and demand of oxygen when working so hard, nature is full of trade-offs. In this case, we trade efficiency for intensity.
When you work at a lower intensity (such as plodding along on the treadmill at your gym), aerobic metabolism.
Your body uses oxygen to break down carbohydrate and fat for energy. This is very efficient, but you can’t work at top speed. With aerobic metabolism, you gain efficiency but lose intensity. Back in the caveman days, this would be useful for traveling long distances while foraging for food or water.
On the other hand, when you work at a higher intensity (such as sprinting), anaerobic metabolism.
Your body can’t get oxygen to where it needs to go fast enough. This is very inefficient, but it lets you produce short bursts of speed or high energy — very handy when you’re running away from a sabre-toothed tiger or similar.
So, we have these two systems, both of which have their own advantages and disadvantages. What if we could have our cake and eat it too? (Or, in this case, lose the fat we gained by eating the cake in the first place.)
With HIIT, you alternate short bursts of very intense exercise (such as 10-20 sec of sprinting) with periods of lower intensity (such as 1 min of walking).
- The higher intensity periods create a metabolic demand that is very effective for long-term fat loss and overall conditioning.
- The lower intensity periods let you recover and use the aerobic energy system.
What you should know about HIIT
Exercise can range from gentle movements to maximal efforts. HIIT and heavy weights can elevate stress hormones.
Mostly every high intensity physical activity is a state of “crisis” in the body. It endangers oxygen supply to tissues, increases body temperature, reduces body fluids and fuel stores, and causes tissue damage.
Intense exercise creates endocrine and defense reactions that are similar to those elicited by low blood oxygen, high blood carbon dioxide, acidosis, high body temperature, dehydration, low blood sugar, physical injury and psychological stresses.
Hormonally, your body basically freaks out. Then it brings out the big guns to deal with the problem. High intensity exercise stresses the body so much that it’s forced to adapt.
HIIT is excellent for:
- losing body fat (while retaining lean body mass)
- strengthening the cardiovascular system
- developing sport-specific energy systems (e.g. training for that England Rugby team)
- developing “work capacity” (i.e. the ability to tolerate a high level of intensity for a longer period)
- improving fat and carbohydrate oxidation in skeletal muscle
- developing “mental toughness”
- making you a badass exerciser
- challenging the fast twitch muscle fibres — the fibres that are great for strength, power and looking great
HIIT is extremely efficient. It lets you get a bigger training effect with less time spent.
How to do HIIT
There are many ways to do HIIT. One is to come down to one of our Bootcamp classes for full a varied, motivational, high intensity and safe class or bust it alone with HIIT and remember the following principle: Alternate short bursts of very high intensity with periods of recovery/low intensity, such as…..
Don’t forget: Perform an adequate warm up and cool down when performing HIIT.
People always at this point ask what is HIGH intensity? Well, during your next sprint, envision a great big crazy polar bear chasing you. That should suffice.
So what are you guys and girls waiting for….get out there and smash some intervals.
Come and check out our FREE fundraiser on March 11th 2012.
Follow this link to our “On Our Doorstep” site for more info.
“What can i snack on between meal times or after training”
I’ve been asked this question a few times over the last week, so i thought i would share a secret recipe….
We eat these flapjacks to keep my metabolism fired up, our dietary protein content nice and high, and they also help to fend off those chocolate cravings we all get now and then. They have a good balance between carbohydrate and protein, and are great between meals, however especially great after training.
Be warned though, these are super moorish….once you take a bite, you’ll be wanting more and more.
Ok so here goes:…
Self-directed fat loss programs fail 98% of the time, but not because fat loss is so hard. It’s because most people make fat loss hard by trying to learn and do too much at once. It’s “all or nothing” at its worst, and it leads to a staggeringly high rate of failure.
Here at RE:Born, on the other hand, our clients enjoy an amazingly high success rate.
And that’s because we understand how successful change really happens. You see, successful, lasting change only happens by introducing new habits/behaviors slowly — and only when a client is truly confident they can do them.
If you don’t want to be part of the 98% that fail at fat loss, I strongly recommend you do the same thing we do.
So here’s a list of proven habits and behaviors that’ll help you lose fat. And what do you do with them? Simple: first, read through them and choose one habit to follow for the next 14 days or so. Pick whichever one seems easiest for you.
Once you choose, ask yourself the following question:
“On a scale of 1-10, how confident am I that I can do this habit every day for the next 14 days?”
If the answer is a 9 or a 10, you can get started on that habit.
However, if your answer is less than a 9, either choose a different habit or make your chosen habit easier until you’re really confident you can do it. For example, instead of exercising 30 minutes a day, could you do 15? How about 5? Give yourself permission to make it easier and easier on yourself until you’re at least 9/10 on the confidence scale. Then do it.
Remember, this is about truly being honest with yourself. Forget about what you think you should be able to do; what can you do, right now? In my experience, to be truly confident (which is what separates those who succeed from those who fail), people need to start with one, quick, easy habit each day.
Pick ONE of the following habits, and do it every day for 14 days.
1. Exercise for 30 minutes
2. Take fish oil and a multivitamin at breakfast
3. Drink at least 8 cups of water
4. Eat at least 4 one-cup servings of vegetables
5. Sleep at least 8 hours (including naps and night-time sleep)
6. During each meal, stop eating when 80% full
7. Twice during the workday, get up and do 5 minutes of muscle stretching
8. Eat 4 – 5 meals
9. Eat lean protein with each meal
10. Replace grains with greens during each meal
for more info on FAT burning and looking great why gives us a call at RE:Born Sandbanks Poole on 01202 671783