Three Tips to Solve Obesity
Americans are some of the fattest people in the world with 33 percent considered obese and 68 percent classified as overweight, but obesity is a problem in many industrialized countries. The UK, Australia, Mexico, and New Zealand all have obesity rates over 20 percent.In the U.S., a quick snapshot of obesity trends show that women are slightly more likely to be obese than men, and 33 percent of children are classified as overweight before they reach the age of 5. People living below the poverty level are more likely to be obese than those above it, and people of color are more likely to be obese than Caucasians.
Why Are They Fat?
You Can’t Out-Train A Bad Diet
1) Aerobic exercise is not the ideal exercise mode for fat loss because it doesn’t increase muscle mass and does not raise metabolism significantly. The common policy solutions promoted by government health organizations to perform aerobic training will not solve the obesity epidemic.
3) Strength training is well known to improve the body’s sensitivity to insulin. Making the body more sensitive to insulin improves energy use, enhancing the metabolism.
Tip #1: Avoid A Calorie Approach to Fat Loss
Avoid the calorie approach to fat loss in favor of a lifestyle in which you eat a diet with a macronutrient profile that improves hormone and chemical transmitter response in the body so that you achieve optimal body composition. By eating more protein and fewer carbs you will increase metabolism, elevate hormone levels that keep your appetite in check, and help you feel physically and mentally sharp. There’s research to prove this, which I’ll get to below, but let’s get the calorie issue out of the way first.
Tip #2: Eat A High-Protein, Low-Carb Diet
Tip #3: Eat Smart Fats and Protein for Better Body Composition and Health
Obesity Statistics by Country. Nation Master. Retrieved 21 May 2012.
Vary the tempo of your lifts for maximum fat burning and strength results.
Vary the tempo of your lifts to lose fat and get more powerful. Manipulating tempo is an easy way to modify the amount of time your muscles spend under a load, making it one of the best tools to help you break through plateaus and drop a few pounds of fat.
A fascinating new study in the Journal of Strength and Conditioning Research shows how varying tempo and load will produce very diverse physiological results. This study compared the effect of performing the upright seated bench press on power, work output, exercise time, energy burned, and excess post-exercise oxygen consumption (EPOC) using the following four protocols performed to failure:
• Muscular endurance, 55 percent 1RM with a 4141 tempo
• Fast Force endurance, 55 percent 1RM with an explosive tempo
• Maximum Strength, 85 percent 1RM with an explosive tempo
• Hypertrophy, 70 percent 1RM with a 2121 tempo
(Here is a quick description of tempos :
The first and third are the amount of time it takes you to perform the eccentric and concentric portions of the exercise, respectively. The second and fourth are the number of seconds you are advised to pause after. So 2010 requires a 2 second eccentric portion (lowering the weight), no pause at the bottom, a one second concentric portion and no pause at the top.
the ‘X’ implies you perform the action as fast as possible with good form. You typically see this on the concentric (raising the weight) portion of an exercise. )
Results showed that the Fast Force protocol resulted in the greatest power output, followed by the Maximum Strength protocol—a finding that is not surprising since those exercise trials were performed explosively and the others used a controlled, deliberate tempo. Maximum possible velocity and loads in the 30 to 60 percent of the 1RM range will always produce greater output than restricted lifting speed or heavy loads. Still, the fact that the Maximum Strength trial produced the second greatest power output also supports the inclusion of heavy load training for power—it’s not that one tempo is always best, but that you must vary tempo to achieve optimal results.
The Fast Force protocol also resulted in much greater work to be performed than all other protocols. The Maximum Strength protocol was second in work output, but this protocol took the shortest amount of time to complete (only 30 seconds) compared to the Muscular Endurance, which was longest in 105 seconds. The Fast Force and Hypertrophy trials both took about 64 seconds.
Considering that energy is related to the ability to perform work, it can be concluded that the Fast Force protocol requires the highest energy cost, or for practical purposes, it results in the greatest calorie burn. However, the Maximum Strength protocol provides the greatest energy burn for the amount of time spent lifting, again highlighting the value of tempo variation.
One interesting point made by the researchers is that in the Hypertrophy protocol, the amount of work performed was similar to that of the Maximum Strength trial, but the Hypertrophy protocol took much longer to complete, indicating that building muscle is a result of longer exercise duration and the subsequent physiological and metabolic responses produced, rather than mechanical work.
The last thing you should be aware of is that all the tempo protocols produced similar EPOC, which refers to the amount of calories burned following the workout due to an elevated metabolism. Although EPOC was similar, you would achieve best fat loss and body composition by using similar time under tension as with the Fast Force and Maximum Strength protocols since these used the most energy during training, and EPOC can be maximized with higher loads or greater work.
Reference
Buitago, S., Wirtz, N., et al. Mechanical Load and Physiological Responses of Four Different Resistance Training Methods in Bench Press Exercise. Journal of Strength and Conditioning Research. 2012. Published Ahead of Print.
Why the Calorie Approach to Weight Loss Doesn’t Work
Restricting calories to lose weight over the long term is more detrimental to your metabolism because it will turn your body into a hormone-induced hunger machine. A study in the New England Journal of Medicinefound that after putting overweight individuals on a ten-week calorie-restricted diet of 550 calories a day, they experienced elevated levels of the hormones ghrelin, which stimulates hunger, and gastric inhibitory polypeptide, which promotes fat storage. Leptin, a hormone that suppresses hunger and boosts fat burning, was profoundly reduced after the ten-week diet and stayed that way for the duration of the one-year study.Take note that after the ten-week diet, participants lost 30 pounds, but due to the way they had severely altered their metabolic hormone responses to food by restricting calories, they regained an average of 15 pounds in the next year.
The Thermic Effect of Food: Calories Are Stupid
A number of mainstream media outlets incorrectly (or stupidly) took the results of a new study published in the Journal of the American Medical Association proclaiming, “It’s the calories, stupid” that dictate body composition and weight gain. A close look at the study clarifies the misinterpretation and tells us exactly the opposite: it’s primarily the macronutrient content of the food you eat that dictates body composition, but if you overeat every day, then you will get fat.
The study compared the effect of overeating on body composition and fat gain from diets with three different protein contents. The thermic effect of the different diets was also measured, which is the amount of calories required to break down food, synthesize enzymes, and perform metabolic processes.
Participants ate either 5, 15, or 25 percent of their diet from protein with a whopping extra 954 calories a day for eight weeks. All the diets consisted of well over 3,000 calories a day and the macronutrient content was as follows:
All three groups gained the same amount of fat from the overeating—about 3.5 kg. The normal- and high-protein diet groups actually gained 0.2 kgs less than the low-protein group, but this was not statistically significant. What was most interesting was that the low-protein diet group gained the least total body weight because along with the 3.5 kg of fat gain, they lost almost a kilogram of muscle mass. The lack of amino acid building blocks in the diet put them into a severely catabolic, fat-storing state.In comparison, the normal-protein diet group gained 2.9 kg of muscle mass and the high-protein diet group gained 3.4 kg of muscle. Therefore, along with the nearly 3.5 kg of fat they gained, the normal- and high-protein diets did produce more weight gain. But, from a body composition viewpoint, the normal- and high-protein diets were better even though participants gained more total weight than the low-protein group because their percentage of body fat went down.
Most significant, this study shows the extreme variation in the amount of calories burned on a daily basis from eating different proportions of macronutrients. The resting metabolic rate (RMR) is the amount of calories burned at rest during the day, and it’s highly influenced by dietary makeup and the thermic effect of food. The group that ate the low-protein diet experienced a 2 percent drop in their metabolic rate, meaning they burned less calories each day just from eating a low-protein diet.In contrast, the normal- and high-protein diets increased RMR by 11 percent in response to the higher protein intake. This meant that by eating more protein, more of the energy consumed was turned into lean mass, and only about 50 percent of the energy consumed was turned into fat. Researchers estimate that more than 90 percent of the energy consumed in the low-protein group was turned into fat.
Whole and Processed Calories Aren’t the Same Either
A second study shows that the RMR and the thermic effect of eating whole foods is much higher than if you ate the exact same amount of calories from processed foods. This study compared the effect of a whole foods meal with a processed foods meal that contained equal calories and equal macronutrient content.
The thermic effect of the whole food meal was almost double that of the processed food meal. Participants burned 50 percent more calories after eating whole foods! Equally significant is that the participants who ate the processed food meal had their metabolic rates drop below their average RMR during the fourth hour after eating, while the whole food meal group never fell below the RMR. Also the duration of elevated energy expenditure from digestion in the whole food meal group lasted an hour longer than the processed food group.
Still Not Convinced? Check Out What Happened to the Pima Indians
The Pima Indians, natives of Arizona, provide a classic example of how body composition is affected by much more than just the amount of calories ingested each day. The Pima Indians have genotypically evolved eating a low number of calories, primarily from fish, small game, and foods they gathered. As early as 1901, a new “obesity epidemic” was evident among the Pima.
Local scientists who lived in the region were stumped as to why this indigenous group that had previously been “tall and sinewy” were now plagued by widespread obesity. More recent analysis has shown that shortly after the Pima came in contact with white settlers and adopted their foods—both foods that they began to grow such as corn, beans, potatoes, and processed foods like sugar, bread, and eventually soda—obesity became very common as did type 2 diabetes.
Analysis of changes in the Pima diet shows that the Pima were not overeating or ingesting more calories than previously when they adopted the “white man’s” diet of sugar, bread, starchy foods, eggs, and beef rather than fish and small game. Nor was their caloric intake greater than the amount of energy they burned on a daily basis. Rather, the Pima were eating the wrong type of calories for their genotype and it was causing a hormonal response that led to fat gain and diabetes.
For optimal body composition, the solution to any remaining confusion about how to adopt a diet for fat loss is to understand the following:
Top tips to help you lose the fat and get super lean.
Here are some more amazing top tips to help you lose your body fat.
1. Train using the most “bang for your buck,” multi-joint lifts like squats, deadlifts, bench press, chin-ups, and Olympic lifts.
3. Use very short rest periods (10 to 60 seconds) to trigger the greatest growth hormone response.
4. Vary the tempo of lifting phases and rest periods to provide new stimulus for the body to adapt.
5. To get lean fast, use a hypertrophy-type protocol (8 to 12 reps, more than 3 sets, 70 to 85 percent 1RM load).
6. Use a longer time under tension to burn more energy and increase postexercise oxygen consumption—try a 4-second eccentric and 1-second concentric phase.
7. Train to create an anabolic response. Increasing growth hormone is the priority because of its significant lipolytic (fat burning) effects.
8. Perform circuit training with little rest between sets for maximal growth hormone response.
9. For gradual fat loss over a longer period, include strength cycles that favor testosterone release with heavier loads (up to 95 percent 1RM), slightly longer rest (2 to 3 minutes), and lots of sets.
10. Work harder. If you’re not getting results, you’re not working hard enough.
11. Give priority to training the anaerobic energy system over the aerobic system when strength training and conditioning.
12. Do high-intensity sprint intervals for conditioning. Two examples are 60 cycle sprints of 8 seconds each, 12 seconds rest; or 6 all-out 30-second running sprints on a track, 4 minutes rest.
13. Be as active as possible in daily life. Move more: Take regular brisk walks during the day, always take the stairs, park far away in any parking lot, or do your own yard work.
14. Do relaxing physical activity instead of sitting in front of a screen: yoga, stretching, foam rolling, martial arts, or walking mediation.
15. Eliminate all processed foods from your diet—don’t eat them ever.
16. Eliminate all trans-fats from your diet such as margarine and shortening—they MUST be removed from the diet.
17. Don’t avoid fat. Research shows that people with diets with 30 to 50 percent coming from smart fats have higher androgens and lower body fat.
18. Eat smart fat, favoring the omega-3 fats that come from fish and wild meats.
19. Take fish oil to boost omega-3 fat intake and ensure your omega-3 to omega-6 fat intake is balanced.
20. Eat a diet with high-quality protein—organic meats will provide the largest “bang for your buck” protein.
21. Eliminate wheat and avoid grains in favor of vegetables.
22. Raise resting metabolic rate (the amount of calories the body burns at rest) by eating a higher protein diet with 15 to 25 percent of the diet coming from high-quality protein.
23. Eliminate all high-glycemic carbs and eat only low-glycemic vegetables and berries.
24. Eat an antioxidant-rich diet to prevent inflammation, which leads to fat gain. Try kale, broccoli, cauliflower, bok choy, berries, pomegranates, and cherries.
25. Non-green veggies that help you lose fat are colored peppers, eggplant, garlic, onions, mushrooms, hearts of palm, spaghetti squash, and water chestnuts.
26. Drink a lot of water (at LEAST 3 liters a day) to stay hydrated and help detox the body.
27. Avoid alcohol, juice, soda, and sports drinks. Stick to water, tea, and coffee.
28. For a radical approach, eliminate all alcohol.
29. Try acupuncture—studies have shown it can aid in treating obesity.
30. Make sure your vitamin D level is over 40 ng/ml. Take vitamin D if not.
31. Take a probiotic to improve your gut health.
32. Make sure your magnesium level is up to par. Scientists suggest 500 mg of magnesium a day.
33. Take a liquid zinc test to see if you can taste zinc. If not, you are deficient and should take zinc to speed fat loss.
34. Don’t buy cheap, poor quality supplements because they will do more harm than good if they are tainted with heavy metals or pollutants.
35. Take B vitamins, especially if you eat a high-protein diet or take BCAAs because the extra amino acids take away from the pool of available B vitamins need for detox.
36. Drink coffee or take caffeine before workouts to increase fat burning and work capacity—research shows we will self-select heavier loads if we take caffeine before training.
37. Drink organic green tea to elevate fat burning and aid in detoxifying the body.
38. Take carnitine to help the body use fat for fuel and increase time to exhaustion when training hard.
39. Take the amino acid taurine because it lowers the stress hormone cortisol and helps the body digest fat.
40. Take R-form alpha lipoic acid because it supports detox and recovery from training.
41. Use the herb fenugreek with meals to improve insulin sensitivity and energy use.
42. Remove body piercings to lose fat fast, especially belly piercings.
43. Limit fructose in the diet because it gets in the way of losing belly fat.
44. Never eat fructose before workouts because it blunts fat burning and lowers metabolic rate.
45. Avoid milk before workouts because it is very “insulinotropic,” meaning it causes persistently high insulin levels that make you burn less energy.
46. Don’t drink caffeine after workouts because it may raise cortisol at the point where you need to clear it for the best fat-burning and recovery effect.
47. Eat high-quality protein for breakfast. Avoid cereal and all processed foods.
48. Eliminate all sugar from your diet. It’s way more trouble than it’s worth if you want to lose fat.
49. Make an effort to get enough sleep. An early-to-bed, early-to-rise sleep pattern has been shown to improve body composition.
50. Know that you have complete control over what you put in your mouth. No one ever ate anything by accident.
HIIT: The reason why you should choose RE:Born Poole bootcamps.
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.)
Enter HIIT.
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.
Why HIIT?
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.
BCAA: Branch Chain Amino Acids, an essential supplement for Life.
The Basics of BCAAs
The BCAAs include leucine, isoleucine, and valine, they support everything from anabolic muscle building to high-intensity endurance training to improving mental function and mood. They are among the nine essential amino acids that the body is unable to make, meaning they must be ingested through food or supplements. BCAAs are found in high-protein foods such as meat and whey protein. As their name suggests, BCAAs have a branched side chain that simplifies the job of converting each amino acid into energy during intense exertion. The more BCAAs that are present in the muscles, the more they will be used for energy, slowing the breakdown of muscles cells and preventing catabolism. At the most basic level, BCAAs trigger protein synthesis, increase energy expenditure and have been shown to improve glucose tolerance (glucose intolerance is a precursor to diabetes).
What’s exciting about this is that BCAAs work even when you aren’t working out, meaning that if you have to take time off, BCAAs will help minimize fat gain and muscle loss from inactivity. Equally, on days when you don’t exercise, BCAAs are just as important as during and post-workout.
1) BCAAs Enhance Muscle Protein Synthesis: Leucine-Enriched BCAAs Support Muscle Growth And Fat Loss.
A study in the journal Medicine and Science in Sports and Exercise found that BCAA supplementation can contribute to an anabolic environment in the body. Leucine-enriched BCAAs (a BCAA mixture that is 40 percent leucine) was shown to elevate and prolong protein synthesis after resistance training. There was evidence of a dose-dependent response to BCAAs, meaning that more is better, which is why I suggest taking them before, during, and after training. BCAA supplementation results in maximal protein synthesis because it increases the intracellular availability of amino acids and activates something called the mTORC1 signaling pathway that is essential for muscle building. Take note that aging is associated with an impaired ability to activate mTORC1 signaling and protein synthesis. Are you getting this? In older individuals, this pathway is not activated to the same extent as in younger trainees after training unless leucine-enriched EAAs are ingested! Another great benefit of BCAAs is that if you have to take time off from training due to injury, a need for a break, or lack of time, they will minimize muscle loss and fat gain. A study in the European Journal of Applied Physiology found that giving BCAAs to rats who had their hind-limbs immobilized for six days helped preserve protein synthesis that regulates cell growth. The BCAAs didn’t completely prevent protein degradation and muscle atrophy in the rats’ hind limbs, but they helped preserve the muscle to a greater extent than a placebo. The BCAA-fed rats also had lower body fat levels following immobilization.
2) Higher BCAA Levels Correlate With A Lean Body Composition: BCAAs Increase Fat Burning And Keep You Lean.
Research shows that individuals with a higher BCAA intake in their diets have lower rates of obesity, lower body weight, and better body composition. Researchers suggest that leucine increases energy expenditure and improves glucose tolerance. A review in the journal Aging found that BCAAs, and in particular leucine, “appear to have unique obesity-reducing effects” because they decrease food intake and body weight by increasing the gene signaling of that mTOR pathway that I mentioned in #1.The benefits of BCAAs for a lean physique are confirmed with a large study of 4429 subjects in which those with greater amounts of BCAAs in their diets were the slimmest and had significantly less chance of being overweight than those with lower BCAA intake. Researchers think leucine is the magic bullet for a slim body comp, although only in conjunction with the other BCAAs—a leucine-enriched mixture is best.
3) Greater Strength Gains from Taking Leucine with Training: BCAAs Enhance Strength Gains From Training Because They Allow You To Train Harder And Longer.
A British study showed that taking the leucine actually translates into greater strength in addition to the protein synthesis effects I’ve already mentioned. Previously untrained participants ingested 4 grams of leucine a day in conjunction with a 12-week resistance training program and increased strength by 41 percent. A placebo training group had strength increases of 31 percent after completing the same training program.
4) BCAAs Result in Lower RPE and Greater Endurance Performance: Take BCAAs To Stay Strong Longer. BCAAs Are Crucial For Strength And Endurance Athletes.
Researchers from Sacred Heart University compared taking a BCAA supplement with consuming a carbohydrate beverage prior to a 90-minute endurance cycling trial at 55 percent of maximal oxygen uptake. The BCAA supplement significantly lowered participants’ rating of perceived exertion during the exercise trial in comparison to a placebo group and the carb-supplement group. Additionally, BCAA supplementation raised blood amino acid levels during exercise, a factor that likely has the effect of reducing muscle damage. Researchers suggest that BCAAs can be added to a carb supplement to help lower RPE and allow for more intense training at the same relative level of exertion. A new study in the Journal of the International Society of Sports Nutrition produced even more impressive results by adding caffeine to the BCAA drink. Endurance-trained men who received the BCAAs had a 2 percent increase (roughly running an extra 400 metres) in performance during a 2-hour treadmill run over a placebo group. Central fatigue was also lower, which indicates lower RPE during a debilitating endurance trial.
5) BCAAs Can Decrease Muscle Soreness, Particularly DOMS: Take BCAAs Throughout The Day To Reduce Muscle Soreness From Training.
A University of Birmingham study found that taking BCAAs at strategic points throughout the day will significantly reduce delayed onset muscle soreness (DOMS) from high-intensity eccentric training. Researchers found a 64 percent decrease in muscle soreness at 72 hours following exercise from BCAAs compared to a placebo. The exercise consisted of 12 sets of 10 eccentric repetitions at 120% of 1RM. If those loading parameters don’t produce insanely nasty levels of muscle soreness, nothing will!A well known Japanese study confirmed that BCAAs decrease DOMS where the exercise consisted of squats for 7 sets of 20 reps with 3 minute rest intervals—my kind of researchers. The subjects were either given a placebo or 100mg/kg of BCAAs (about 9 grams for a 200lb person), with significantly less soreness at 48 and 72 hours after training.
6) Take BCAAs to Improve Mental Function and Reaction Time: BCAAs Are Essential For Brain Nutrition. Boost Your Brain, Especially When Fatigued, With BCAAs. Quick Timing Athletes (Baseball, Basketball, Hockey) Need BCAAs For Peak Performance.
Reaction time, which is virtually untrainable—you’re either born with it or you aren’t, has been shown to improve if you have higher BCAA blood levels. A new study found that a high-protein diet improves mental function and reaction time. Participants who ate a high-protein diet (3 grams per kg of bodyweight of protein a day) performed significantly better on verbal fluency tests and had faster reaction time than participants who only ate 1.5 grams of protein per kg of bodyweight a day. At the end of the study period, the high-protein group had elevated levels of BCAAs, which researchers suggest are the source of the improvements because BCAAs have been shown to reduce fatigue and heighten brain function after heavy training, highlighting their value in post-workout nutrition.
7) Improve Mood and Decrease Depression with BCAAs: BCAAs Can Make You Feel Better And Get Rid Of Depression. BCAAs Are Essential For The Elderly.
Taking BCAAs for the brain is especially important as you age. And I bet that if you ask your parents and grandparents, they aren’t taking BCAAs or even eating a high-protein diet (3 g of protein per kg of body weight). Researchers note that for older individuals who sometimes have difficultly eating enough high-quality protein, BCAA supplementation is essential.Supplementing with BCAAs will improve production of the neurotransmitters, boosting cognitive function. BCAAs have been shown to play a role in the synthesis of the neurotransmitters glutamate and GABA, which will help you generate energy and drive when you need it and calm you when you don’t.Additionally, taking 10 grams of essential amino acids, which include BCAAs, has been shown to improve depressive symptoms and overall physical performance in an elderly population. BCAAs likely increased brain serotonin synthesis, improving mood and decreasing depression. BCAAs were thought to have improved participants’ nutritional status by inducing protein building and increasing insulin sensitivity. Researchers point to the importance of leucine (the supplement used contained 2.5 grams), because it is the most important BCAA for protein building.
8) Take BCAAs To Protect the Liver and Prevent Liver Disease: BCAAs Protect Liver Health And Prevent Cirrhosis.
Perhaps the most interesting emerging evidence shows that BCAAs will help the liver regenerate after removal of part of the liver. They can also protect the liver from cancer in patients with cirrhosis. Plus, BCAAs improve insulin sensitivity and when improved insulin health is combined with the protective effects in the liver, BCAAs can help prevent fat gain in the liver and avoid non-alcoholic fatty liver disease.
9) BCAAs Prevent Diabetes and Improve Insulin Sensitivity: TAKE BCAAs To Prevent Diabetes And Improve Insulin Health. Stay Young And Lean!
A primary way BCAAs prevent aging and support a lean body composition is by how they improve insulin sensitivity and glucose tolerance. High insulin levels cause accelerated aging along with nerve and cell damage, making it essential to control this hormone. Luckily, it’s the one hormone you can manage and BCAAs will help. Researchers are using BCAAs as a treatment for diabetes and there’s ample data that they lead to weight loss.A new study in the journal Diabetologia found that the individuals who were in a weight loss study who lost the most weight had the highest BCAA levels—not surprising based on previous evidence. But there was an even stronger correlation between improvements in insulin sensitivity and BCAA levels than weight loss, indicating that the participants overall health and metabolism had improved.Another study found that rats that were given BCAAs in conjunction with a high-glucose solution, had improved glucose tolerance compared to a placebo group. Glucose tolerance means that once the rats ingested a large amount of glucose and their blood sugar was elevated and insulin was secreted, their bodies managed to process the glucose for energy more effectively than the less tolerant placebo rats.
10) Live Longer and Improve Your Health with BCAAs: BCAAs Improve Health And Keep You Young!
Recent evidence shows that BCAAs have an anti-aging effect and increase the formation of new mitochondria, which can increase energy production. Giving a BCAA supplement to mice resulted in extended life spans and supported cardiac health.Indirectly, there are other ways that BCAA supplementation can prolong life. As mentioned above, BCAAs promote liver health, and there’s evidence that individuals with chronic liver disease may have better insulin sensitivity with BCAA supplementation. Plus, taking leucine with fish oil and a high protein diet can reduce muscle loss associated with cancer.
How and When to Take BCAAs: You Must Take BCAAs Before – During and After Training!!!!
To order the perfect supplement with the correct dosage click here. AMINO WORK CAPACITY
www.rebornpt.co.uk
References:
Information gathered from Charles Poliquin, benefits of BCAA.
REBorn Weight loss club Poole is here! To join call 01202 671783 today
Thats right guys and girls, REBornpt’s weight loss club Poole has arrived and we’re going to kick it off it style…with a BIGGEST LOSER COMPETITION.
The REBorn Weight Loss club is a 12-week course designed to give you the knowledge and support you need to get to lose weight in 2012 and keep it off for the rest of your life.
The club is much more than a ‘pay-weigh-and go’ weight loss classes. Every attendee is offered a comprehensive lifestyle questionnaire, food diaries to keep track of those little demons, a bespoke exercise plan to follow, professional body composition tests and advice from fully qualified certified personal trainers on simple changes they can make to improve their lifestyle.
You will also get the opportunity to join in our renowned fun packed Beach bootcamp classes on sandbanks beach in poole.
There simple steps that each REBorn Weight loss Club uses to deliver weight loss and health to its customers.
1. FULL BODY COMPOSITION ANALYSIS
Unlike most weight loss clubs and slimming clubs which only weigh and measure you we carry out a comprehensive body analysis to identify your weight, height, chest, waist, hips & thigh measurements, BMI, muscle mass, Body fat & lean muscle %, body water percentage %, visceral fat rating and your basal metabolic rate.
2. IDENTIFY & AGREE YOUR GOALS
Your REBorn Weight loss Club Coach will help you identify clear, achievable personal goals and work with you to ensure you achieve your goals.
3. DEVELOP A NUTRITION PLAN
You will receive a simple, easy to follow diet plan that is exactly right for your body and will enable you to achieve your goals.
4. INTRODUCE EXERCISE CORRECT FOR THE PARTICIPANT AND GOAL
Each member of the club, will have the opportunity to sit down with a qualified personal trainer to outline a bespoke exercise plan for the 12 weeks, this will include cardiovascular, toning, core strengthening and flexibility work. All designed for you, by us.
4. EDUCATION TO ENSURE YOUR WEIGHT LOSS IS PERMANENT
Every week of the course will include simple clear information on all the topics you need to understand to lose weight and keep the weight off! Topics include hydration, calories, fat, protein, metabolism etc and by the end of the course you will not only have achieved your weight loss goal but also be able to maintain a healthy weight for the rest of your life.
Don’t forget your RE:Born Weight loss Club Coach will be with you every step of the way to encourage, support and help you achieve your goals.
So don’t delay, class starts 30th January 2012 call us to book on 01202 671783 today
Some kind words from the last 12 weeks at RE:Born
Here are a couple of words from some of our RE:BORN clients in sandbanks poole.
At RE:Born we run both Bootcamps in Poole and personal training in Poole and here are just a couple of kind words from our clients. We thank you all for your support, and can’t wait to train you all in 2012.
Hi James,
I was walking some distance on the beach with the dog, Snoop, this morning and realised that this would not have been so easy or enjoyable a few months ago. I now have a lot more energy, have lost one and a half stone in weight and gone from a size 14 dress to a 10. This is all due to the regular exercise that you have set out and the diet which i am really enjoying and which is sustainable as i am never hungry. To have achieved this in just over 12 weeks is remarkable, especially as Christmas/New Year has been part of that period. I would recommend your programmes to everyone as I am feeling really great.
Sincerely
Sally
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Dear James,
Happy New Year! And what a New Year I have to go into: After 12 weeks of your guidance in both diet and exercise I have gone from 12st 10 lb to 11st (and that is after putting on only 2lb over Christmas and New Year and having a week’s holiday in Tenerife). However, the reality is that my waist size has gone from 38” to 33” and, as you have measured, my body and organ fat percentages have gone down by over 25%, despite the fact that I seem to be eating more food!.
All of this adds up to feeling fitter, with more energy and suits/trousers that I have not been able to wear for some years are now, are fitting me again. I do understand that this now has to become a way of life but the benefits I feel mean that I do not want to go back to the old style of eating and exercising.
I would recommend this to everyone if they value their long term health.
Regards
Peter
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Dear James
I was flabby 45 and fed up with the on/off diet cycle. I decided to run but the results were slower than I had hoped, so after bumping into a friend who’d attended boot camp with James I resolved to try it.
As a result I am fitter , slimmer and more toned and I am an addict…. I look forward to starting in January
Regards
Julie
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Dear James
‘’I started the RE:born bootcamp several weeks ago now and I am feeling a great improvement not only physically but also mentally! James is a breath of fresh air in his approach to coaching so much so that I have decided to extend my activity through bootcamp for 2012 and possibly start James’ 3 months ‘Lose weight and tone up’ programme. James seems to be the personal trainer I have been looking for in my aim to turn my life around in terms of my over weight situation!’’
Regards
Morgan
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Boot camp has changed my life…. Over Xmas I normally pile on the pounds but this year not so….all hail James…!!!!
All the best
Ian
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Training with James has taken my fitness level to a much higher stage. His professionalism and motivation has been an inspiration for me.
Thank you James for all your hard work and putting up with my moaning!!
Regards
Andrew
Thank you all so very much for your kind words…
If you would like to become one of our clients, or simply have a chat to us regarding your health and fitness goals for 2012, then please call us on 01202 671783 or email us on info@rebornpt.co.uk