In the past, we have discussed about the negative effects of sugar and insulin (summary: avoid sugar as much as you can, both for health and fat loss). That’s why we advice our readers: if they must have a soft drink, they should prefer the diet ones.
However, recently various sources have been spreading the word that even sweeteners raise insulin, so there’s no point in them.
What is the truth then?
The truth is the following: neither aspartame, nor saccharin, nor sucralose affect insulin levels significantly.
Nobody of course can claim that diet drinks are healthy. But at least, get your facts straight.
Thursday, February 10, 2011
Friday, September 10, 2010
Hunt your food
Many thousand years ago, prehistoric humans were forced to hunt (or gather) their food. It is also widely accepted that these humans were – for as long as they managed to survive – healthier and stronger than we are. These facts alone are enough to teach us some basic knowledge:
1. We must only eat natural foods (meat, vegetables, fruit)
2. We are designed to last for many days without food (because the hunt wasn’t always successful)
3. We must train on an empty stomach, and then reward ourselves and our bodies with healthy food (that’s exactly what a hungry hunter/gatherer would do)
Of course, I know full well that we are not living in caves anymore. So below you will find my suggestions for modern hunting:
1. Hunt for the QUALITY of your food
We are all used to taking food abundance for granted. However, quality is inversely proportional to quantity. If you want healthy food, then you will be forced to – almost literally – hunt for it. Good meat from healthy, naturally-fed animals. Organic dairy, not pasteurized and not homogenized. Organic fruit and vegetables, without pesticides and hormones. All of these are hard to find and expensive, and that’s why you have to hunt them.
2. Hunt literally
Hunting is a natural activity for all creatures – including man. I am obviously against hunting as a hobby or illegal hunting. However, I completely agree with someone who goes out to the nature and kills a healthy animal in order to eat it, and it’s something I plan on doing sometime. Guns, dogs etc make the process much easier, and the benefits of roaming in the outdoors are an added bonus.
3. Earn the right to eat
Before every meal, devote some time to physical activity. This can be in the gym, or you can just go for a short walk. What you are trying to do is give your body the illusion that it is hunting for its food. Psychologically, you can see it like this: only if you spend some energy you will earn the right to replenish it. After all, it’s quite logical. If you aren’t producing some kind of work, there is no reason to consume fuel (food).
Good luck!
1. We must only eat natural foods (meat, vegetables, fruit)
2. We are designed to last for many days without food (because the hunt wasn’t always successful)
3. We must train on an empty stomach, and then reward ourselves and our bodies with healthy food (that’s exactly what a hungry hunter/gatherer would do)
Of course, I know full well that we are not living in caves anymore. So below you will find my suggestions for modern hunting:
1. Hunt for the QUALITY of your food
We are all used to taking food abundance for granted. However, quality is inversely proportional to quantity. If you want healthy food, then you will be forced to – almost literally – hunt for it. Good meat from healthy, naturally-fed animals. Organic dairy, not pasteurized and not homogenized. Organic fruit and vegetables, without pesticides and hormones. All of these are hard to find and expensive, and that’s why you have to hunt them.
2. Hunt literally
Hunting is a natural activity for all creatures – including man. I am obviously against hunting as a hobby or illegal hunting. However, I completely agree with someone who goes out to the nature and kills a healthy animal in order to eat it, and it’s something I plan on doing sometime. Guns, dogs etc make the process much easier, and the benefits of roaming in the outdoors are an added bonus.
3. Earn the right to eat
Before every meal, devote some time to physical activity. This can be in the gym, or you can just go for a short walk. What you are trying to do is give your body the illusion that it is hunting for its food. Psychologically, you can see it like this: only if you spend some energy you will earn the right to replenish it. After all, it’s quite logical. If you aren’t producing some kind of work, there is no reason to consume fuel (food).
Good luck!
Friday, August 6, 2010
Finishing touches
Summer is the reason I abandoned the blog (and my diet). However, this past week I have been putting the initial plan in action: I have cut all carbs (even fruit/vegetables). In the past, we have discussed the reasons why a low-carb diet leads to fat loss. This extreme version I have been following magnifies the results.
Here are some guidelines for this type of diet:
1. Cut all carbs: breads, rice, potatoes, pasta, whole-wheat products, legumes, sugar, honey, soft drinks, fruit, vegetables, milk, and yoghurt.
2. The only foods that are allowed are: meat, poultry, fish, seafood, eggs, and cheese. The good thing is that you can eat as much as you like from these foods.
3. Take a multi-vitamin/multi-mineral supplement. Without fruit and vegetables, it is very hard to find these ingredients elsewhere.
4. For the same reason, take a fiber supplement, to avoid constipation.
5. Do not follow this diet for more than two weeks. At the end of this time, resume eating fruit and vegetables.
This diet is very powerful and the results adverse. You can follow it at once (to ready yourself for the beach), but it’s even better to ease into it, by following a low- (not zero) carb diet for 2-3 months before.
As for your training, do what you can. Obviously it’s hard to adhere to a schedule these days, but try to work out in the gym 2-3 times weekly. Apart from that, do your morning workout as frequently as possible.
One change that I have made these days is to add some exercises to the morning workout (besides running/walking). I usually look for an overhead bar in the park, and do 10 pull-ups, 10 dips (you have to find a spot for these), and 10 leg raises for the abs. With that kind of volume, these exercises will not build muscles, but they will help keeping on to what you already have, especially if you tend to miss gym workouts.
Another good idea is to walk at nights (the weather is ideal for that). This is very important if you overeat at dinner, or if you are forced to eat carbs.
If you do all that, bodyfat doesn’t stand a chance!
Here are some guidelines for this type of diet:
1. Cut all carbs: breads, rice, potatoes, pasta, whole-wheat products, legumes, sugar, honey, soft drinks, fruit, vegetables, milk, and yoghurt.
2. The only foods that are allowed are: meat, poultry, fish, seafood, eggs, and cheese. The good thing is that you can eat as much as you like from these foods.
3. Take a multi-vitamin/multi-mineral supplement. Without fruit and vegetables, it is very hard to find these ingredients elsewhere.
4. For the same reason, take a fiber supplement, to avoid constipation.
5. Do not follow this diet for more than two weeks. At the end of this time, resume eating fruit and vegetables.
This diet is very powerful and the results adverse. You can follow it at once (to ready yourself for the beach), but it’s even better to ease into it, by following a low- (not zero) carb diet for 2-3 months before.
As for your training, do what you can. Obviously it’s hard to adhere to a schedule these days, but try to work out in the gym 2-3 times weekly. Apart from that, do your morning workout as frequently as possible.
One change that I have made these days is to add some exercises to the morning workout (besides running/walking). I usually look for an overhead bar in the park, and do 10 pull-ups, 10 dips (you have to find a spot for these), and 10 leg raises for the abs. With that kind of volume, these exercises will not build muscles, but they will help keeping on to what you already have, especially if you tend to miss gym workouts.
Another good idea is to walk at nights (the weather is ideal for that). This is very important if you overeat at dinner, or if you are forced to eat carbs.
If you do all that, bodyfat doesn’t stand a chance!
Friday, June 11, 2010
News from the front (of the body…)
All the pieces of advice that I write here are not just for show. I am the first to apply them – and that’s why I give them to you too. I would like then to tell you a few things about my own progress.
I have been exercising for many years, and thus my body has a good base of shape and metabolism. However, I usually get a bit “off” every winter, which I correct come spring.
The same happened this year too. In the winter, I came close to 92 kilos (202 pounds) – a lot of which was muscle, but it’s still too much for my height (180 cm – 5’11’’). During the past two months, using the ideas presented here, I have lost more than 5 kilos (11 pounds), managing to keep most of the muscle.
I started early (March) so I had time to do it progressively. This is very important, because it helps you fight the inevitable plateaus.
The first thing I did was start morning cardio. Running at first, but as I increased the frequency, the body took a lot of stress. So I substituted fast walking instead.
One month later I cut all starchy carbohydrates (I kept only vegetables and fruit). This made a huge difference because the body switched to burning fat for fuel.
At the same time, I reduced gym work (both frequency and number of exercises/sets). Reps remained low and weights high however, and that’s the best way to preserve your muscle mass while losing fat.
And I am not done yet. These are the steps that will follow:
1. Start drinking black coffee before walking (caffeine is a fat burner)
2. Cut all carbs for two weeks (this is essentially the Atkins diet)
3. Add sprints to my schedule
I could have done all these from the beginning, but as we already said, step-by-step progress is very important. This way you give your body constant reasons to improve, using your “weapons” one by one. To do that of course, you need time. Nothing can replace time in these issues. Don’t let anyone fool you.
If you are starting now, you obviously don’t have this luxury. I would suggest you do only the two basic steps (light cardio every morning, cut starchy carbs) and don’t struggle trying to achieve the impossible.
Good luck!
I have been exercising for many years, and thus my body has a good base of shape and metabolism. However, I usually get a bit “off” every winter, which I correct come spring.
The same happened this year too. In the winter, I came close to 92 kilos (202 pounds) – a lot of which was muscle, but it’s still too much for my height (180 cm – 5’11’’). During the past two months, using the ideas presented here, I have lost more than 5 kilos (11 pounds), managing to keep most of the muscle.
I started early (March) so I had time to do it progressively. This is very important, because it helps you fight the inevitable plateaus.
The first thing I did was start morning cardio. Running at first, but as I increased the frequency, the body took a lot of stress. So I substituted fast walking instead.
One month later I cut all starchy carbohydrates (I kept only vegetables and fruit). This made a huge difference because the body switched to burning fat for fuel.
At the same time, I reduced gym work (both frequency and number of exercises/sets). Reps remained low and weights high however, and that’s the best way to preserve your muscle mass while losing fat.
And I am not done yet. These are the steps that will follow:
1. Start drinking black coffee before walking (caffeine is a fat burner)
2. Cut all carbs for two weeks (this is essentially the Atkins diet)
3. Add sprints to my schedule
I could have done all these from the beginning, but as we already said, step-by-step progress is very important. This way you give your body constant reasons to improve, using your “weapons” one by one. To do that of course, you need time. Nothing can replace time in these issues. Don’t let anyone fool you.
If you are starting now, you obviously don’t have this luxury. I would suggest you do only the two basic steps (light cardio every morning, cut starchy carbs) and don’t struggle trying to achieve the impossible.
Good luck!
Friday, June 4, 2010
Relaxation secrets
Apart from the gym work I do on a regular basis, I also study martial arts (and specifically Kendo, which is the art of Japanese swordsmanship). Unfortunately though – and unexpectedly – these practices are somewhat incompatible.
This happens because the weights harden the body and slightly decrease the muscles’ range of motion, while martial arts require relaxation and flexibility. Besides, the gym teaches you to use your strength. Martial arts teach you mostly speed.
In fact, during my yesterday’s Kendo session, the sensei noticed that I was better and more relaxed at the end of the session – because my muscles were exhausted by then! I also know that many martial arts masters are against classic weight training, and suggest kettlebell work.
But I still consider the gym and the weights indispensable. However, it’s good to be aware of this “side effect” of theirs, and follow these guidelines to remedy it:
1. Stretch (but not exactly like you think – we will discuss the right way in the future).
2. Devote some sessions to lighter weights and higher reps. Do the reps faster too.
3. Start an activity that promotes relaxation: martial arts (my suggestion), yoga, meditation, massage. These activities will help you see the “problem” and have it in mind.
4. Avoid stress – in general.
Relax!
This happens because the weights harden the body and slightly decrease the muscles’ range of motion, while martial arts require relaxation and flexibility. Besides, the gym teaches you to use your strength. Martial arts teach you mostly speed.
In fact, during my yesterday’s Kendo session, the sensei noticed that I was better and more relaxed at the end of the session – because my muscles were exhausted by then! I also know that many martial arts masters are against classic weight training, and suggest kettlebell work.
But I still consider the gym and the weights indispensable. However, it’s good to be aware of this “side effect” of theirs, and follow these guidelines to remedy it:
1. Stretch (but not exactly like you think – we will discuss the right way in the future).
2. Devote some sessions to lighter weights and higher reps. Do the reps faster too.
3. Start an activity that promotes relaxation: martial arts (my suggestion), yoga, meditation, massage. These activities will help you see the “problem” and have it in mind.
4. Avoid stress – in general.
Relax!
Friday, May 21, 2010
Sweet but dangerous
The three enemies of our health have traditionally been the following:
1. Fat (causes cholesterol)
2. Salt (causes hypertension)
3. Sugar (causes diabetes)
Of the three, the first has begun to take less heat. The second continues to be a threat, but we now know that it’s not so serious. And the third (sugar) is indeed very dangerous to our well-being.
We must understand that all carbohydrates (cereal, pasta, potatoes, rice, fruit, candy, soda, honey, sugar) get converted to glucose in the body.
Glucose is a major fuel, but it’s toxic in high amounts. When large glucose concentrations are detected, the pancreas secretes a hormone called insulin, which removes the extra glucose from the bloodstream. Insulin’s job is to store glucose in the liver and in muscles (as glycogen) and in fat cells (in the form of saturated fat).
However, if these storages get full, they become less receptive to further storage. That’s exactly what the term “insulin resistance” means, and it’s the first stage of diabetes. Unfortunately, fat cells are excluded. These can grow forever, as we all know too well.
Anyway, the body detects that the extra glucose was not removed, and thus more insulin is secreted – but this measure isn’t effective either. The result is that both glucose and insulin increase continuously, and both substances are toxic in high amounts. This causes inflammation, triglycerides, heart disease and other problems.
Finally, the pancreas gets depleted and can’t produce any more insulin. Thus, external insulin is required (by injection). The rest is history.
Don’t get fooled, glucose is essential for the body, but this doesn’t hold true for carbs. That’s why we have four mechanisms to create glucose (glycogenolysis in muscles and the liver, and gluconeogenesis in the liver and kidneys). On the other hand, there is only one mechanism to remove the extra glucose (insulin).
What you have to do is very simple:
1. Reduce all carbohydrates
2. Increase your activity levels, in order to constantly use up your glucose reserves
That's all there is to it!
1. Fat (causes cholesterol)
2. Salt (causes hypertension)
3. Sugar (causes diabetes)
Of the three, the first has begun to take less heat. The second continues to be a threat, but we now know that it’s not so serious. And the third (sugar) is indeed very dangerous to our well-being.
We must understand that all carbohydrates (cereal, pasta, potatoes, rice, fruit, candy, soda, honey, sugar) get converted to glucose in the body.
Glucose is a major fuel, but it’s toxic in high amounts. When large glucose concentrations are detected, the pancreas secretes a hormone called insulin, which removes the extra glucose from the bloodstream. Insulin’s job is to store glucose in the liver and in muscles (as glycogen) and in fat cells (in the form of saturated fat).
However, if these storages get full, they become less receptive to further storage. That’s exactly what the term “insulin resistance” means, and it’s the first stage of diabetes. Unfortunately, fat cells are excluded. These can grow forever, as we all know too well.
Anyway, the body detects that the extra glucose was not removed, and thus more insulin is secreted – but this measure isn’t effective either. The result is that both glucose and insulin increase continuously, and both substances are toxic in high amounts. This causes inflammation, triglycerides, heart disease and other problems.
Finally, the pancreas gets depleted and can’t produce any more insulin. Thus, external insulin is required (by injection). The rest is history.
Don’t get fooled, glucose is essential for the body, but this doesn’t hold true for carbs. That’s why we have four mechanisms to create glucose (glycogenolysis in muscles and the liver, and gluconeogenesis in the liver and kidneys). On the other hand, there is only one mechanism to remove the extra glucose (insulin).
What you have to do is very simple:
1. Reduce all carbohydrates
2. Increase your activity levels, in order to constantly use up your glucose reserves
That's all there is to it!
Monday, May 10, 2010
The paralysis of analysis
The title is stolen from a favorite writer, who deals with a whole different subject. However, I believe that this issue occurs very frequently in fitness too.
In plain terms, it means that too much analysis leads mostly to inactivity. How many people spend countless hours reading about training/nutrition and constructing the perfect program, down to the finest detail, and in the end don’t do a single thing. As a matter of fact, the usual victims of this phenomenon are intelligent people. They are certain (rightfully to some extend) that before starting anything they should know everything about it. And in the end they don’t get past the theory.
Then we have another close relative, the “all or nothing” mentality. We believe that we must do everything perfect, or else there is no reason to do anything. Since we sidetracked from our precious program by missing yesterday’s workout, we can skip today too. Since we had a bagel for breakfast, it’s ok if we go to MacDonald’s for lunch.
But it doesn’t have to be that way! Everything counts. And especially in fitness, it’s better to do anything than do nothing.
Both of these mentalities are part of human nature. I am also a frequent victim. For example, I don’t post on the blog unless I have the “perfect” subject. And as a result, I don’t write anything.
Consciously try to fight them.
When all is said and done, the basis of both is laziness. As soon as you are finished reading this article, stand up and do something for your body. Because no matter how much you read, in the end you must act.
In plain terms, it means that too much analysis leads mostly to inactivity. How many people spend countless hours reading about training/nutrition and constructing the perfect program, down to the finest detail, and in the end don’t do a single thing. As a matter of fact, the usual victims of this phenomenon are intelligent people. They are certain (rightfully to some extend) that before starting anything they should know everything about it. And in the end they don’t get past the theory.
Then we have another close relative, the “all or nothing” mentality. We believe that we must do everything perfect, or else there is no reason to do anything. Since we sidetracked from our precious program by missing yesterday’s workout, we can skip today too. Since we had a bagel for breakfast, it’s ok if we go to MacDonald’s for lunch.
But it doesn’t have to be that way! Everything counts. And especially in fitness, it’s better to do anything than do nothing.
Both of these mentalities are part of human nature. I am also a frequent victim. For example, I don’t post on the blog unless I have the “perfect” subject. And as a result, I don’t write anything.
Consciously try to fight them.
When all is said and done, the basis of both is laziness. As soon as you are finished reading this article, stand up and do something for your body. Because no matter how much you read, in the end you must act.
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