Fat Loss Secrets #3: Sustainable Nutrition Practices

healthy-nutrition

Happy Monday!
Healthy nutrition is the last segment of this series on fat loss secrets, and by far, the single most important component regarding fat loss/body composition.

First off, I am a health and fitness coach a not a Dietitian/Nutritionist. Although I have the capabilities of supplying nutritional guidance within my scope of practice, I will be citing sound and functional practices from experienced nutritional professionals.

Ok, so you want to know the keys to fat loss with respect to eating right? Are you looking to have optimal body composition now and for the long-term? Would you rather follow healthy sustainable eating habits to manage your weight?  Or would you prefer a calorie restrictive “non-sustainable diet” which over time you most likely will regain most of the weight lost in addition to negative impacts to your hormones/metabolism? Well, if you scour through the literature you will find that the simplest formula for enhancing your body composition is as follows: protein + complex carbs + healthy fats + water = awesomeness!

Simple right? Your probably thinking “that’s it, sure I knows that by’e” If your reading this then ask yourself the following; are you completely content with your body shape and overall health? Are you full of energy throughout the day? Would you be comfortable showing skin in the 2 months of summer here in Newfoundland? If not, your most likely not incorporating this formula on a daily basis?

Most nutritional sources recommend that you increase your daily intake of protein, fibre (complex carbs/veggies), healthy fats and water for the following reasons;

1. Quality Protein

I cannot stress the importance of protein for individuals looking to enhance their body composition.  This macro-nutrient is essential in sustaining muscle during weight loss, improve muscular fitness and enhance insulin and leptin function – all of which contribute toward optimal weight management efforts over time.  Only quality sources of protein should always be considered when looking to make changes to your body composition. Sources include whey/casein protein/plant-based protein powders, eggs, fish, dairy (cottage cheese, greek yogurt), seeds/nuts, lean cuts of poultry/meat and veggie protein options.

Quality foods that are high in fibre and/or protein create a high thermic effect which boosts your metabolism as your body has to use a high amount of energy (as compared to simple carbs or high fat foods) during the digestion process. The thermic effect of food is another way of saying the amount of energy burned above the resting metabolic rate due to the cost of food digestion for energy and storage.

Mark Tarnopolsky, M.D., Ph.D., who studies exercise and nutrition at McMaster University, recommends to consume between .4 and .7 grams of protein per pound of bodyweight on a daily basis for optimal results.

2. Complex Carbs

According to Brian St. Pierre, Certified Sports Nutritionist, a key component of complex carbs and protein-based foods is the regulation of the hormone insulin.  Insulin becomes secreted once sugar enters the bloodstream where its main role is to transport the sugar to muscles and cells for energy processes. Daily consumption of too much sugar will cause the sugar to be converted and stored as fat and an increase resistance to insulin which can lead to type II diabetes. Since both protein and high fibre complex carbohydrates (aside from fruit) have little to no sugar, thus insulin release is controlled. Needless to say that controlling of this hormone is critical when looking to reduce body fat.

High fibre / complex carbs include foods such as green leafy and colourful veggies, sweet potatoes, legumes, whole grains (rice, pastas, oats, quinoa), hummus, fruit, etc.  In terms of veggies, a simple way to up your daily intake is to include veggies in smoothies and/or start juicing with veggies.  The average person’s daily veggie consumption is nowhere near where it should be; however, controlling the simple carbs and significantly increasing the complex carbs needs to take high priority for individuals looking to lose body fat.

3.  Healthy Fats

In order to loss fat you need to reassess your healthy fat intake. Good fats are healthy for lowering the “unhealthy” cholesterol and reducing the risk for heart disease but also suppresses your appetite by making you feel full longer when eating meals with good fats.  In general, we all need to reduce and/or eliminate the amount of saturated/trans fat we consume; think certain cuts of red meat, deep fried food, chips/cookies, most hangover food or comfort food.

From a fat loss and general health standpoint, you should look to increase the amount of good fat sources daily such as cooking with healthy oils (olive, coconut, walnut, grapeseed, etc) and consume more essential fats like omega 3s by eating fish on a weekly basis or taking a daily omega 3 supplement.  I suggest adding foods like avocados, low-fat greek/kefir yogurt, and seeds/nuts to your smoothies, salads or snack options such as protein bars or yogurt parfaits.

4. Drink more water daily. Period. Water has a detoxifying effect and is essential for living and because our bodies are practically two-thirds made of water, staying properly hydrated is not only good for boosting our metabolism but functioning optimally on a daily basis. From a fat loss standpoint, a study published in the Journal of Clinical Endocrinology and Metabolism found that drinking water (approx. 17oz) increases our metabolic rate by 30 percent in healthy men and women. (Remember, high metabolism = fat burning machine).  It’s been found that even mild dehydration will slow down your metabolism by as much as 3 percent.  In addition, you can curb your appetite by consuming a tall glass of water approximately 20 mins prior to your meals.

Look to drink a minimum of 2-3L of water daily.   Helpful hint:  Always have a water bottle in sight.  Out of sight, out of mind.

5.  Nutrient Timing (optional)

If your serious about making significant changes to your body composition and is looking for a more advance diet protocol then I recommend you read up on nutrient timing.    The concept is quite simple but implementing and sticking with it can be challenging.  Understanding how and when best to include certain macro-nutrients (protein/carbs/fat) at various times of the day (morning, post-workout, evening) will optimize and speed up your results.  I could go in-depth here but to keep you from finishing this article tomorrow, I found a great article on the topic with accompanying recipes which can be found here .

One final strategy when it comes to nutrition is all about food prep.   You should take a few hours on Sunday and cook most of your meals for that week and have your veggies and snack options all prepared in separate containers and stored in the fridge. Remember, if you fail to plan then you plan to fail.

Other fat loss strategies can include intermittent fasting and supplementation both of which I will not divulge into for the purpose of this article.

So there you have it, my top 3 “fool-proof” fat loss secrets which MUST be implemented in order for you to not only lose your desired weight but also to keep the weight off.  My philosophy is to look sexy and stay healthy.

As always, I encourage you to add any comments or feel free to msg me if you have any specific questions about this topic.

Until next time, stay strong!

Oz

Fat Loss Secrets: Part 2 (Resistance Training)

strength-training

This is the second part of my fat loss secret series. If you haven’t already done so, you can read Part 1 here. Resistance training goes well beyond just the gym setting or having access to lots of expensive home-based resistance type equipment (machines, free weights, bands, med balls, etc). Resistance training is not rocket science but many active people omit such training as they have fears of what exactly to do, how much weight to lift and getting injured.

By definition, resistance or strength training is any type of physical exercise specializing in the use of resistance to induce muscular contractions resulting in improvements to the strength, anaerobic endurance, and size of skeletal muscles – and to all you females who think lifting weights will produce a “body builder” image, time to get over that myth and jump onto the sexy train. Most females want “toning” with their new body but what they really mean is they want more lean muscle tissue and a reduction in body fat. Please understand that (significant) muscle size is determined with YEARS of structured strength training and heavy lifting.

Strength Training Benefits
When performed with correct technique, strength training exercises can provide significant functional movement benefits and improvement in overall health including increased muscle, tendon and ligament strength, improved joint function and stability, increased bone density, reduced potential for injury, improved cardiac function and insulin sensitivity, and elevated HDL (“good”) cholesterol.

With respect to body composition benefits (i.e., fat loss), incorporating a variety of resistance-based exercises into your weekly routine has also been shown to increase your resting metabolic rate (how much energy you burn at rest) via increased lean muscle tissue in both men and women. In other words, the more lean muscle one has the lower the body fat percentage. In addition, muscle (vs fat tissue) burns more calories at rest which is a huge advantage when trying to maintain an ideal bodyweight.

Muscle contraction is a primary engine of fat loss. Strength training workouts that target large muscle groups will increase the release of anabolic hormones such as testosterone, human growth hormone, and insulin-like growth factor (varies across both genders) that aid in reducing body fat. Strength training produces the most significant hormonal responses compared to traditional styles of exercise like running/biking. There have been numerous studies that have demonstrated that strength training in conjunction with healthy nutritional habits burns fat much more effectively than dieting alone or dieting in conjunction with aerobic exercise (i.e., running/biking). However, by combining strength training with interval anaerobic training and sound nutrition practices, you have the holy grail recipe for making the most significant body composition changes to your body. Remember, strength training preserves and enhances your lean muscle mass whereas aerobic training or dieting alone allows you to lose bodyweight through the loss of both body fat and muscle mass.

What Should You Do?
As I mentioned above, I feel strength training has a bad reputation that society has solidified. A fear of “bulking” or “getting too big” along with questions about what exercises one should do and how much weight is appropriate is common. Well, I’m here to simplify your strength workouts and recommend that you give resistance-based exercises a try (if you already strength train then please try some of the workouts below, and congrats for being so awesome!)

A simple yet highly effective training protocol is to try and include a pushing, a pulling, a leg, and a core exercise with each workout. This allows for all the major muscle groups to be challenged during each workout resulting in  better balance and high caloric expenditure.  For those with no access to resistance equipment, you’re in luck as you do not need to purchase any equipment since bodyweight exercises has been shown to produce strength gains. However, purchasing basic equipment like a few sets of dumbbells/kettlebells (light-moderate and moderate-heavy weight for your current capabilities), a medium resistance band, and/or a stability ball will go a long way to allow for versatility in your workouts (all these can be found in most department stores such as Wal-Mart, Sportcheck, and Spartan Athletic Products for approx. $120-140)

Another smart fat-loss practice is to do mostly compound functional exercises (working multiple muscle groups in a functional manner). This method allows for more energy to be utilized and with quicker strength gains overall. Examples include squat and shoulder press, push up rotations, single leg deadlifts and burpies.

How Much Weight Should You Choose?
That will vary from one exercise to the next but a good rule of thumb is enough weight to enable the set reps/time to be challenging. Also, you should be able to distinguish what muscle group(s) you just worked (i.e., muscle burn). I recommend starting with a manageable weight and then look to increase it by 5lbs with each set. For example, while completing goblet squats you can choose a 15lbs dummbbell (DB) for the first set then 20lbs for 2nd set and 25lbs for 3rd set. In order to increase muscular strength you need to have a progressive load. Remember, your goal is to reduce your body fat % and enhancing your lean muscle mass is a key factor for doing so.

Beginner Bodyweight Workout
(each exercise is completed for 30-60 secs with no rest in between each exercise. Rest 90 secs once all are completed and complete 3-4 times.)

1A Reverse Lunges (15-30 secs per leg)
2A Push Ups
3A Sumo Squats
4A Front Plank

“Minimal Access to Equipment” Workout
(all exercises are completed in a pyramid style in a 5 set sequence; 5-10-15-10-5 reps with no rest in between each exercise. Rest 60 secs at the end of each set)

1A Push Ups w feet on ball
2A Squats &  Row w resistance band
3A Single Leg Deadlift w dumbbells
4A Side Plank Row w resistance band
5A Mountain Climbers

Gym-Based Workout
(complete each exercise for 45-60 secs resting 60-90 secs after each round. Repeat 2-3 times)

1A Flat Bench Barbell or Dumbbell Bench Press
2A Barbell Back Squat
3A Pull up or Assisted Pull up w bands
4A Stability Ball Plank
5A Treadmill Sprint or Rower sprint

(complete each exercise for 45-60 secs resting 60-90 secs after each round. Repeat 2-3 times)
1B Squat and Press
2B Renegade Rows
3B Walking Lunges
4B Crawling Planks
5B Burpies

Try out some of the sample workouts and let me know how they felt.

Part 3 of this series will focus on the most important component to reaching your fat loss goals: nutrition. Stay tuned.

As always, train hard but train smart!
Oz

References
Kraemer WJ1, Ratamess NA. “Hormonal responses and adaptations to resistance exercise and training.” J Sports Med. (2005);35(4):339-61.

Pratley et al. “Strength training increases resting metabolic rate and norepinephrine levels in healthy 50- to 65-yr-old men.” J Appl Physiol, (1994) Jan;76(1):133-7.

Ryan et al. “Resistive training increases fat-free mass and maintains RMR despite weight loss in postmenopausal women.” J Appl Physiol, (1995) Sep;79(3):818-23.

Fat Loss Secrets: Part 1 (Interval Training)

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Happy Wednesday!
This is a 3 part series in which I will be sharing the top 3 secrets for fat loss and enhanced body composition. Part 1 is centred around “Interval Training”. Now before I go ahead and supply you with a few sample exercise protocols below that you can start immediately (I came across a great illustration from greatist.com that I wish I could take credit), first I want to drop some knowledge bombs.

Interval training (IT) involves multiple bouts of exercise with coordinated rest periods. All IT methods revolve around work-to-rest ratios that can vary in duration, intensity, and frequency all depending on one’s fitness level. IT is suitable for beginners looking to start a fitness program or even high endurance runners/athletes looking to increase their aerobic and muscular endurance.

Low intensity interval training (LIIT) incorporates bouts of low-moderate intensity exercise with intermittent rest periods. Examples include a power walk for 60 secs either on a treadmill or completed outdoors with 60 secs or a light paced walk. On the other end of the spectrum is high intensity interval training (HIIT) whereby a mixture of high intense exercise like sprinting or resistance training with moderate weight is combined with scheduled rest times or consecutive exercises thereby minimizing and “down or rest” time and maintaing a higher heart rate for a set duration.

LIIT & HIIT has been shown to induce the following benefits when implemented in one’s weekly routine:

1. Aerobic Capacity (i.e., Healthier Heart)
A study found that participants incorporating IT produced similar muscular endurance adaptations despite exercising much less than individuals completing long duration endurance type training. According to a 2011 ACSM study, just 2 weeks of high-intensity intervals improves your aerobic capacity as much as 6 to 8 weeks of endurance training.

2. Burn More Calories
A key component in analyzing the effectiveness of total calories burned in a workout is the time period once the workout is concluded whereby energy expenditure is still higher than say at rest. This effect of exercise, regardless of intensity, is called excess post-exercise oxygen consumption or EPOC. Basically, the more intense a workout the greater the EPOC or longer duration following a workout where you are still burning more calories.

A 2006 study concluded that the additional calories burned from EPOC for a steady-state (lower intense) endurance exercise was approximately 7% of the total calories expended during the workout. Conversely, calories from EPOC for HIIT workouts were almost double, approximately 13% of total calories during the workout.

3. Lose Weight Not Muscle
When dieting and completing traditional cardio type exercises (i.e., jogging) alone, one can lose bodyweight but will illicit no significant change to their overall body fat % since lean muscle tissue will also be lost. By completing IT that incorporates both aerobic and resistance training type exercises, you can reduce your total body fat % while preserving, or more importantly enhancing, lean muscle tissue. Remember, preserving your lean muscle mass is critical as you age as muscle can assist with the prevention of chronic injuries, maintaining joint health and reduction in metabolic diseases like obesity, hypertension, and diabetes.

4. Increased Metabolism
Your metabolism plays a major role in the rate your burn energy and store nutrients from your food. Another powerful benefit of IT, specifically HIIT, is that this type of training stimulates production of your human growth hormone (HGH). A 2002 study in the Journal of Sport Science has shown that HIIT increased the production of HGH by up to 450 percent during the 24 hours after you finish your workout. A key thing to note is that HGH is not only responsible for increased caloric burn but also slows down the aging process – check and check!

Other physiological benefits of LIIT/HIIT include where highlighted by a 2011 study:
– Improved insulin sensitivity in the muscles
– Higher levels of fat oxidation in the muscles
– Post-exercise appetite suppression

Without further adieu, here is a kick-ass illustration that summarizes things and supplies you with some simple interval protocols for both beginners and season vets.

The Complete Guide to Interval Training

Stay tuned to next week as I will continue this series and discuss the second fat loss secret (hint: it has something to do with lifting things).

As always, I appreciated feedback – both positive and negative – so don’t be afraid to share your thoughts. Lastly, please share via FB, twitter or LinkIn – big thanks!

Until next time – stay strong!

Oz

Eating Healthy on the Go

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Happy Monday,
Over the past 9 yrs I have coached and trained countless clients ranging from common weight loss folks to special populations that have been diagnosed with one or more of the metabolic syndrome diseases.  March is National Nutrition Month and one of the common problematic areas with respective to nutrition is eating healthy “on the go”.   The stigma of healthy eating/cooking continues to be misguided since many feel in order to prepare healthy food one must have either a ridiculous amount of time or be a top executive chef to make nutrient dense food takes palatable.   That’s just plain wrong.   It’s time to re-think how you eat and prepare healthy food.

Click here for great “on the go” recipes that are both super nutritious and convenient for when time is tight. The recipes are courtesy  of Natalie Muth (RD for the American Council for Exercise).

Stay strong!

Oz