BREAK IT DOWN, BUILD YOURSELF UP ( "You can lose weight" Part 2)

After my last article you will now have an idea as to how to make your diet your own. But, what about the food itself? How can you guarantee a well-balanced, healthy diet?

As mentioned in my previous article “You Can Lose Weight” I mentioned, that when it comes to maintaining a healthy diet and losing excess weight, there are four main things to pay extra attention to in order to ensure that you lose weight for life. These were – Calories, Carbs, Proteins and Fats.

Calories

Calories are measurements of energy. It’s simple: 3 500 calories equals half a kilo of fat. Burning 3 500 calories means losing half a kilo of fat. There’s a very simple equation when it comes to weight loss and it is: BURN MORE CALORIES THAN YOU CONSUME.

Men between the ages of 19 and 50 should consume between 2 200 and 2 600 calories per day and women between the ages of 19 and 50 should consume between 1 800 and 2 200 calories per day.

If you are active, you will burn more calories. Your metabolism stays high, your energy levels stay strong and you naturally do less emotional and unconscious eating. In fact, the more active you are, the better food choices you will want to make. One thing leads to another. It feels good to be active and it inspires you to want to compliment that good healthy feeling with healthy eating habits and food choices.

Carbs

Carbs are the most common source of energy found in food. Refined might be good when it comes to manners, but not when it comes to your health. Refined grains are stripped of all their nutrients and when you add refined sugar and fat to your refined grains (the three are usually found together) you have an artery just waiting to be clogged!

But, whilst carbs have generally got a bad rep, remember that not all carbs are bad. Whole grains are vital for a nutrition rich diet and are a good source of energy. Refined grains break down quickly and make your liver work harder to churn out insulin for energy – a danger for those at risk for diabetes. Whole grains take longer to break down due to their fiber content and, therefore, require less insulin production and provide sustained energy for longer periods of time. Good carbs are unprocessed carbohydrates in their natural state. Pretty much all leafy vegetables and fruits fall into this category.

In my view, the best incentive to choose whole grains when you are trying to lose weight is that foods with high fiber content make you feel fuller for longer with fewer calories. Foods with high fiber content have also been found to help reduce cholesterol in the blood.

Proteins

Protein is a long chain of amino acids linked together. Also known as the building blocks of life, proteins most important function is to build, maintain and replace tissue in our bodies. Our muscles, organs and some of our hormones are made up mostly of protein. Proteins are involved in almost every function performed by the cells in our bodies. Without protein, life would be impossible. Our bodies, are however only able to manufacture some of the amino acids (protein) we need to function; the rest (known as essential amino acids) must be obtained through our diets. Great protein sources include fish, avocados, beans, soya, dairy, nuts and white meat poultry.

But, if I asked you what kinds of foods contain protein (or more specifically essential amino acids) your first response would probably be meat. The problem with meat (and all other animal products) is that it contains cholesterol. So, if you are looking for a healthier alternative, for example, something with heart-health benefits and none of the risks associated with meat, you should try plant source proteins instead.

There is clear evidence to suggest that a diet derived exclusively from the vegetable kingdom can provide all the essential amino acids for optimal health. Some proof: in three weeks overweight subjects lost on average 5 - 8 kilograms on a plant based diet. People with weight to lose, lose the most weight when they start a low-fat, plant based diet.

I understand some people love their meat (me included) and don’t want to give it up (count me in again). That’s okay, but you should stick to organic, free range, grass-fed sources and try healthier options like lean beef. Also give white meat poultry (my personal substitute) a try or fish or seafood. You might like it more than you think.

Fats

Most foods contain some type of fat and some are better for you than others. Fats are a necessary nutrient. Our bodies need fat in order to function properly. It helps with our energy production and blood clotting. Fats also help to regulate blood pressure and to maintain a healthy nervous system. Fats carry soluble vitamins from the food in your body and your skin, hair and nails all depend on it.
However, eating the wrong kinds of fat can be harmful and can lead to weight gain, diabetes, heart disease and cancer.

Let me break it down for you.

There are good healthy fats; these fats include:

• monounsaturated fat: olives, avocados and nuts;
• polyunsaturated fat: vegetable oils, bananas, hempseed and cereals; and
• omega 3 fatty acids: fish, flax (flax seeds) and walnuts.

Then, of course there are the bad fats; these include:

• saturated fat: animal products such as meat, dairy and eggs;
• trans fats: hydrogenated oils found in cookies, crackers, cakes and also common in fried foods like donuts and french fries; and
• cholesterol: animal products, dairy.

Make sure you look out for Part 3 (“Making your eating program work for you” and some useful SUPERFOODS to boost you into your best body yet.

Yours in training
Nicholas Caracandas.

YOU CAN LOSE WEIGHT ( Part 1 )

Calories, like debts, are no mystery; put in less than you spend and you will lose. By consistently making the right food choices and keeping up with your exercise regimen, it is in your power to lose weight and keep it off. Eat less and exercise more. That’s it; no secrets, no miracles; just a commitment to yourself every day.

It can’t be said enough – DIETS DON’T WORK. I give none of my clients diets. Instead, I educate them about food and help them make different choices. Everyone is different and everyone has different triggers and food traps. I believe in a healthy lifestyle that is created to suit individual needs.
Why is it that when we are sick, we will do anything to get ourselves feeling better – medicine, missing work, even surgery? But as soon as we’ve recovered we don’t devote the same energy to staying better. It’s the same with eating healthy; we’ll do anything to lose weight but once it’s off we don’t work as hard to keep it off. Only when you change the way you think about food, will you change your perspective and learn how to focus on staying healthy for life.

Four important principles of weight loss for life

PRINCIPLE NO.1: Establish healthy eating habits (this is key) as opposed to adopting a strict diet that is all about deprivation.
TIP: We are all born with a natural ability to listen to our hunger cues. Babies know when they are full and when to stop eating. As we get older we stop listening to these cues and instead of stopping when we are full we have a tendency to finish what’s in front of us. Re-learn listening to your body and tune in to your natural hunger cues.

PRINCIPLE NO.2: Thinking about healthy eating and exercising isn’t the same as actually doing it. I’ve heard so many people say “this doesn’t work for me, it’s not in my genes, I work out and eat right and nothing…”. Be careful not to fall into this trap. Be aware of your habits and your behavior. What are you really eating for breakfast, lunch and supper? What about the snacks in between? How much are you eating? How much and how often are you exercising?

TIP: The human body can easily consume 1000 calories in just minutes. To burn the equivalent number of calories will take over an hour of strenuous exercise. Don’t use working out as an excuse to overeat.

PRINCIPLE NO 3: If you feel like you’ve made a poor choice or slipped up a bit, remind yourself of your end goal and that one slip up is not the end of the world. Don’t use mistakes to lose control; learn from them and move forward.

PRINCIPLE NO. 4: We are programmed from childhood to use food as an emotional crutch. By recognising that emotional eating only compounds our problems we are able to break the cycle and move toward positive lifestyle changes.

TIP: No matter how much money you make, if you spend more than you make you will never have money. The same goes for healthy eating and exercise. If you burn 1000 calories a day through exercise but overcompensate and eat an additional 2000 calories a day, do you think you will lose weight and be healthy?

Tips to Help You Lose Weight and Keep It Off!

Don’t Eat Before You Go To Bed: The calories (fuel) that you consume before you fall asleep won’t get a chance to burn off and will be stored in your body as fat.

Look For the Words “Grilled”, “Poached” and “Roasted”: These words on any menu will help to ensure that you’re not going to get a lot of heavy, calorie laden food on your plate.

Stay Away from Creamy Food: Sauces, soups and salad dressings made with cream are much more fattening and more dangerous for and to your heart than their vinaigrette, tomato or broth based counterparts.

Say No to Fried Foods: Your heart will thank you. Deep fried foods not only mean extra calories but also a lot of additional saturated and trans fats which are bad for your cholesterol and can cause heart disease.

Wipe Out White: White rice, white sugar, white flour pasta, white bread… the list is endless. Replace these do – nothing carbs with brown rice, brown sugar, whole grain pasta, whole grain bread and organic brown sugar or honey. Please keep in mind that NO sugar is option 1 :).

Eat Breakfast: Start your day with whole grain cereal or oatmeal. People who eat breakfast are far less likely to suffer from heart disease, obesity or diabetes. Fiber rich whole grain cereal will fill you up faster and you will eat less throughout the day.

Multivitamin Supplements: If you want the assurance that you’re getting all the vitamins and minerals your body needs a multivitamin is a great compliment to a healthy balanced diet. Always talk to your doctor about which supplements are appropriate for you.

Freeze Grapes or Bananas: Much on these for snacks.

Order Salad Dressing on the Side: Always ask for your salad dressing on the side and then use your fork to add the minimum amount to your salad in order to make it taste good.

Don’t Buy Foods That Tempt You and Never Go Shopping on an Empty Stomach: Keep cookies, ships and ice cream out of the house! Enjoy your treats when you are out and about only.

Limit the Amount of Diet Soda You Drink: Notwithstanding the words “Diet” or “Sugar Free” on the labeling, you know it’s unhealthy! Did you know that it can stimulate your appetite too? I bet you didn’t. I study found that 41% of people who drink diet soda are more likely to be obese. If you crave the sparkle, indulge yourself to curb your cravings BUT always remember…. everything in moderation!

When it comes to maintaining a healthy diet and losing excess weight, there are four main things to keep in mind – calories, carbs, fats and proteins. You probably hear these words a lot but there is a lot of mystery surrounding them so it is important to understand exactly what each of those words mean in the context of weight loss. In my next article Break it down, build yourself up I will discuss what each of these words mean and tell you how you can use them to best advantage everyday and for the rest of your life.

Yours in training
Nicholas Caracandas.

THE A TO B OF AB TRAINING

Is it better to train your abs at the beginning or at the end of a workout?


Some people prefer to train their abs at the BEGINNING of a workout session in order to warm up or so that they don’t skip the ab workout altogether later in the session. Typically, however, the END of your workout session is the recommended time to zero in on your abs in order to prevent you from fatiguing your body before you train the rest of your body parts.

Research performed at the Weider Research Group investigated whether or not training abdominals would impact on strength during a workout. To do this, the researchers had a group of trained athletes perform three sets of squats using their six-repetition max after doing an ab/core work and before doing an ab/core work. The ab/core work consisted of three sets of fifteen repetitions of dumbbell woodchops, followed by three sets of hanging knee raises performed to failure and then three sets of crunches performed to failure.

The research found that when the athletes performed the ab/core work before the squat work, the sample group completed an average of one to two fewer reps during all three sets of squats than when they did squats before the ab/core work.

Even though doing abs first is a good way to ensure you avoid the temptation of skipping your ab training it may hinder the strength of your bodyparts worked next in your session. Although in this case study researchers investigated the effects of ab training on leg strength, it is reasonable to assume that doing abs before working any other major bodypart may reduce the strength of that bodypart. This is so because the abs and the core support your spine and your pelvis, both of which are critical for producing strength in the upper and lower parts of your body. If the abs and the core are fatigued, the potential for injury is increased. Stick to doing you ab and core workout at the end of the workout after you have completed the training of your other muscle groups.

All of the above having been said, my personal view is that you should avoid training bodyparts or muscle groups in isolation at all costs. At one80 we don’t train muscle groups one by one, rather we train your body in movement patterns which help the body to work together as a unit like it’s supposed to function in everyday life.

Yours in training
Nicholas Caracandas

Endorphins, What are they ?

One of the many reasons to work out.
There are many reasons to want a good training regimen, some train just to look good, some people train to stay in shape or even maintain the body they have been fortunate enough to be born with, others train to keep fit and live a healthy lifestyle and then there are athletes that train specificaly for the sport/career that they have chosen. One common word that comes to mind, regardless of your reason for pumping iron is, Endorphins. A word often used very freely as the "feel good hormone".
Correct!. The reason for me writing this is to go a little further into what Endorphins are and why, without even realising it, they are a part of our lives.
According to the Sixth Edition of the Columbia Encyclopedia(2008)
"Endorphins found in the brain have pain-relieving properties similar to morphine. There are three major types of Endorphins: Beta Endorphins, found primarily in the pituitary gland; and enkephalins and dynorphin, both distributed throughout the nervous system.
Endorphins interact with opiate receptor neurons to reduce the intensity of pain. Many painkilling drugs, such as Morphine and Codeine, act like Endorphins and actually activate opiate receptors. Besides behaving as a pain regulater, Endorphins are also thought to be connected to physiological processes including euphoric feelings, appetite modulation and the release of sex hormones.
Prolonged, continuous exercise contributes to an increased production and release of Endorphins, resulting in a sense of euphoria that has been popularly labelled as "runners high".

To get your natural high you need to exercise for at least 20-30 minutes at 60-80 % of maximum intensity. However, Endorphins may also be released when there is a rise in fatty acids caused when exercise acidifies the blood.
So maybe we also achieve that endorphin euphoria from exercise-induced acidosis. Exercise-induced acidosis of the blood appears when prolonged exercise has decreased. This acidosis is then thought to stimulate the pituitary gland to release the Endorphins.

Whichever way we achieve that endorphin release doesn`t really matter. It`s another plus and one more great reason for training for the rest of your life !
Yours in training

What You Can`t See Can Hurt You !

One major issue in training today is the tendency to train the "mirror muscles". This is a term used when describing the way most people train in the gym. What it refers to is the way many people only care about the muscles they can see when looking in the mirror. For example, people tend to focus on the shoulders, chest, abs, and even the quadriceps while giving very little attention to the upper and lower back, glutes, and hamstrings. The muscles we can`t see in the mirror play a vital role in what is called the posterior chain. Neglecting these muscle groups not only leads to muscle imbalances -both in strength and appearence- but it also can lead to strength deficit issues that can result in injury.

As a Personal Fitness Trainer at ONE80, www.one80.co.za and coming from a background of weight training in both isolation and functional techniques, I can honestly tell you that to look good is one thing, but to look good and have a body that is able to function as an ELITE unit makes my time spent in the gym all the more worth it, for myself and most importantly my clients!.

Yours In Training

Recovery

An often overlooked yet absolutely vital element of any training programme is recovery time. Your body adapts and strengthens after a training session while it is in recovery. If you don`t provide adequate rest you will, at best, stagnate and, at worst, suffer from overtraining and deteriorate.

Continous training is not necessarily better training, and many recreational gym-goers train intensely far too often and do not take enough advantage of the greatest training aid of all - sleep!

For more on this topic refer to my article: "Rest! the most overlooked training aid of them all."

Yours In Training

Muscles 101

Muscle is muscle and fat is fat! Ever hear someone say " your muscle will turn to fat if you stop working out"? Well, thats not true !
Muscle cells will always be muscle cells and fat cells will always be fat cells.
Our bodies have a fixed number cells and cannot create any more. But you CAN create bigger muscles(hypertrophy)through resistance training. In other words, the quantity of cells will remain the same, but they will increase in size. Similarly if you discontinue exercising, you may experience some muscular atrophy ( shrinking ) , which iis the opposite of hypertrophy .

Want another great reason to watch what you eat ?
Fat cells are a place where your body stores energy. Your body can and will continue to create fat cells to store more energy if it needs to ( If you consume more calories than your body needs ).If you burn (use up) that stored energy , you are decreasing the size of the fat cells - but once your body has created them , they are there to stay .
Food for thought , No pun intended.