Review - 4 Hour Body Workout by Tim Ferriss... Part 1

First of all it is my first attempt to review any book, I admit it requires some practice so if there will be some mistakes or misunderstanding don’t be too critical. Basically I will post the most relevant issues and facts considered by me and that hopefully will give some good reasons to buy, to download or to read book.

The first book that I decided to review is created by Tim Ferriss and it is called “4 Hour Body Workout”. This book covers a lot of issues and facts in nutrition, training and even sexual fields. It has more than 500 pages so I will divide book review in 4 parts, each part will cover aproximatelly 100 book pages. From time to time I will post my opinion in brackets. So let’s begin with the first part…

THINNER, BIGGER, FASTER STRONGER?

It all begins with a concert…. The first pages are quite captivating and provided some interesting facts that I actually underlined for myself. Facts such as to drink little amount of grapefruit juice which contains Narigenin in order to extent the fat-burning effect of caffeine from cup of coffee or if you will exaggerate with some taste foods add some cinnamon to the pastries in order to increase insulin sensitivity.

“50% of what we know is wrong. The problem is do not know which 50% it is”

Tim Ferris tracked all his workout since the age of 18 and did all possible body/hormone analysis spending on them more than 250 000 dollars. 

Tim gives us some rule to be followed in order to attain more benefit from his book. The author suggests to think of this book as a buffet of knowledge, you do not need to read this book from the beginning to the end. Skip science if it is too complicated, be skeptical, don’t assume everything in this book is true because he says so and read the issues that are only relevant to you at that moment.

FUNDAMENTALS – FIRST AND FORMOST

This part covers the minimum effective dose (MED) and which is by definition is the smallest dose that will produce a desired outcome. The book suggests that anything beyond the MED is wasteful. In the body redesign methodology in order to remove fat we must do the least necessary to trigger fat-los cascade and initiate muscle growth mechanisms with least amount of effort.

(I must agree with this statement, there are a lot of people that tend to train every day for a few hours. As a result it is ease to overeat and overtrain. I was one of those individuals and trained every day however I  understood that more doesn’t mean better. This is great temptation that is hard to resist).

Interesting Fact: you just need 15 minutes of sun exposure to trigger the melatonin response. More than that will result in burning and a forced break from beach. 

  

Interesting Fact: The MED for Shoulders equals 80 seconds of tension using 50 pounds once every seven weeks.  

RULES THAT CHANGE THE RULES

Tim is telling that he gained 34 pounds of muscle, lost 4 pounds of fat when he trained for about a month. His total time expenditure in the gym was about 4 hours a week in other words eight 30 - minute workouts.

(Not bad at all. Perhaps his muscle memory also contributed to this gains).

He claims that it is possible to redirect your natural-born genetic profile and that from now on “bad genetics can´t be your go-to excuse”

Muscle fiber composition can be changed and you should eat and train for your desired outcome. So basically the way you train and how you eat will influence your genetically predisposed fiber.

As far as nutrition there is a lot to discuss, there is a suggestion to treat anything that you put in your mouth or your bloodstream as a drug besides the “whole food”. Even the conception of “ food” is treated differently from “the whole food”.

Learning diet and exercise principles is priority number 1. There is a state not to confuse physical recreation with exercises. Recreation is for fun while exercises is for producing changes. 

Tracking calories is not imperative however it is better than nothing.

Interesting Fact: 4000 calories equals about a pound of fat in simple way.

Different sources of calories = different results

Protein provokes a greater thermal effect than carbs or fat, so in digestion a higher percentage of protein calories are lost as heat. This led some scientist to believe that every gram of protein should be counted as 3.2 calories.

Women do not need specific workout programs and diets, statistics shows that most of men and women want less fat and more muscle in 99% cases so they should do the exactly same workout.

Interesting Fact: On average women have less than one-tenth the testosterone of men.

THE HARAJUKU MOMENT – DECISION TO BECOME A COMPLETE HUMAN

People suck at following advices, even the most effective

 The main reasons are:

 The first is that people don’t have sufficient reason for action. The pain isn’t painful enough.

Second is, there are no reminders, no consistent tracking. However the most important is the turning point when something that you pretend happens either it muscle gain or a fat loss. It simply stimulates people to continue and make them psychologically happier.

ELUSIVE BODYFAT

The scale is a tool that we should use to track our progress. It is not only about weight, the body measurements are very important and perhaps even more important than our weight.  It is like planning a trip without a start address. Take your circumference measurements such as: upper arms, waist, hips and both legs. You can also total this number.

Body fat most constant and convenient tracking methods are DEXA, BodPod and Ultrasound

Never compare results from different tools, stay always with the same device/method in order to get more accurate results.

BF>30 avoid calipers and use DEXA, BodPod or ultrasound

BF<25 aim for DEXA, BodPo or Ultrasound or opt by calipers

FROM PHOTOS TO FEAR

There are 4 Rules that give us more motivation and they are:

Make it conscious: before pictures are very important – scientist found that photographers were more effective in their goals comparing with written food diaries. Take pictures of your front, back and side.

Make it a game and Make it competitive – suggests to use DailyBurns (www.dailyburns.com) which I personally use to track my calorie intake. Site has also different types of challenges which will help you to achieve your goals by competing with other people. On my personal experience, I tried and loved. It has been proven that on average the group of people lose more 5.8 pounds of fat compared to who doesn’t do any challenges. Try to persuade a friend or a relative to participate in this kind of a challenge. 

Make it small and temporary

Once again do not forget about measurement. Weight yourself constantly at the same time and under same circumstances. As an example the you can choose Monday morning as your weight day, so begin weighting yourself on Saturday, Sunday and finally on Monday. Afterwards just make a media of you weight of the last three days, this will give you more accurate result. Make it small and for the most important make it achievable.

If you want to walk for an hour a day, don’t start with one hour. By choosing one hour you are automatically building an excuse of not having enough time and in the end you will give up. Try small periods of time, begin with 5-10 minutes a day and try to increase time.

BIG SUMMARY: TRACK OR YOU WILL FAIL.

SUBRACTING FAT – SLOW CARB DIET I

(I am a fan of Paleo Diet with some exceptions like oats – post workout and cottage cheese that I do love mixing with Whey Protein. I think that rules of the diet below indicated is not very optimal for gaining muscle however with the right directions it will be a great diet for a fat loss).

Rules:

1. Avoid white carbs such as bread, rice, cereal, potatoes, pastas, tortillas

2.Eat the same few meals over and over again – eat a lot of protein from egg whites and yolks, fish, chicken(turkey) breast or thigh, pork. A lot of green vegetables and beans

3.Don’t drinks calories

4.Don’t eat fruit

5.Take one day off per week and go nuts

Debate on FRUITS AND FRUCTOSE

(Once again there is a big discussion in nowadays about the fruit consumption. Personally I am not a big fan of fruit, perhaps from time to time I allow myself to consume some fruit but nothing over exaggerated. Simply for the most of the time I rely more on vegetables.)

So in this part Tim is saying that he tested to different types of diet. The first one consuming fructose and the second without fructose (each diet was one week trial). When he says the fructose diet it means that he consumed 14 onces of pulp-free orange juice upon waking and before bed.  So the results were quite interesting. During the fructose diet the level of cholesterol went up from 203 to 243 and LDL increased  from 127 to 165. Also albumin values went up from 4.3 to 4.9 and IRON from 71 to 191. 

The moral of the story is that do not try to rely on high fructose diet. It will not help you to get rid of last pounds of fat. 

SLOW CARB DIET II

Continuing with the diet…

First of all, start changing your breakfast and you will lose fat

In the book Tim suggests using potassium, magnesium and calcium supplements. Use potassium during meals. Avocado is a could choice which contains 60 % more than bananas. Also it is a good source of insoluble fiber 75%.

There is another option; you can simply use pill form of each micronutrient.

Potassium - 4700 mg (beans, spinach, lentils, sardines, mushrooms) per day recommended for an average healthy male person 25 years old

Calcium - 1000 mg (salmon, sardines, spinach)

Magnesium - 400 mg (pumpkin seeds, watermelon seeds, peanuts, cashews, almonds) per day.

What about Diary products?

Mostly of diary product despite low glycemic index and glycemic load paradoxically have a high insulinemic response that was proven by University of Lund. (Once again bad reputation of insulin). So removing diary can result in accelerated fat loss. 

Beans are good source of macronutrients and great for cutting

Cheat Day

Expect to have great weigh fluctuations after your cheat day. Don’t worry about it you can easily gain around 10-20 pounds due to water weigh. So enjoy your cheat day and relax, the weight will disappear in the next 48 yours (Hopefully).

Don’t forget to take the respective measurements, pounds can lie.

What about alcohol?

Only on cheat day. However you can opt by drink dry wines which have less than 1.4 % of residual sugar.

Snacks? You don’t need them. Perhaps you are under eating, just try to eat more protein and vegetables. If you decided to snack try something small that have range of 200-300 calories.

Go crazy once a week? Really?!?! It is important to spike caloric intake once a week. This causes a host of hormonal changes that improve fat-loss, from increasing cAMP to GMP that to improve conversion of the T4 thyroid to the more active T3. Perhaps having only a cheat meal will not give you a sense of guilty and won’t create great weight fluctuations.

  

Egg yolks also very important they provide choline, which protect the liver and increases fat loss.

Spinach and Popeye?! Spinach is incredible for body recomposition.

The phytoecodysteoirds (can’t spell it right) in spinach increase human muscle tissue growth rate by 20% and also glucose metabolism. By eating 2 cups or 162 grams per day you can increase muscle fiber synthesis by 3 %.(Now I am really considering buying spinach)

Avoid diary with the exception of cottage cheese. It even appears to facilitate the fat-loss.

EATING OUT AND THE CHIPOTLE METHOD

COMMON MISTAKES

Not eating within one hour of walking, preferably within 30 minutes. He considers that skipping breakfast will lead to overeating in the evening. I can’t agree completely with that as I am doing Intermittent Fasting.

Not eating enough protein. (I think that this is basic for everyone.)

Not drinking enough water to ensure optimal liver function for fat-loss. (Basic number 2.)

Overeating foods such as nuts, almonds, peanuts. Very caloric dense foods. (I completely agree with this statement, as an example of myself I can truly say that it is very simple to over consume such foods.)

Over consuming artificial sweeteners. Even with no calories, insulin can be released however aspartame shows little effect on insulin. (Once again completely agree.) 

Hitting the gym too often. Doing too much will not help at all, it could even reverse your progress, as it also leads to overeating. Remember the MED. (Less is more. 100% agree.)

Low Carb Dogma
By Jamie Hale
Commentary by Alan Aragon

Low carb diet enthusiasts claim their diet is supreme to other methods. They claim their diet offers a metabolic advantage-"metabolic advantages that will allow overweight individuals to eat as many or more calories as they were eating before starting the diet yet still lose pounds and inches" (Atkins, 1992). In addition, advocates claim overproduction of insulin, stimulated by high CHO intake, is the cause of obesity. Other claims include: low carb diets result in weight loss, fat loss, improved body comp, and improved health. Simply put, low carb dieting is superior to other forms of dieting, according to many low carb advocates.

Low carb diets have been shown to improve the conditions previously mentioned, but isn’t it true other diets offer some of the same benefits? And in some cases aren't low carb diets successful due to calorie manipulation and not some metabolic advantage? Or are low carb diets simply the way to go across the board

Low carbs and weight loss

Studies consistently show that weight loss is primarily determined by caloric intake, not diet composition (Hill et al.,1993)

In all cases, individuals on high-fat, low-CHO diets lose weight because they consume fewer calories (Freedman et al. 2001)

Alford et al. (1990) manipulated CHO content of low calorie diets (1200 kcal/d) to determine possible effects on body weight and body fat reduction over 10 weeks. Women in each diet group consumed either a low-, medium-, or high-CHO diet. The low-CHO diet was 15% to 25% CHO (75 g/d) (30% protein, 45% fat), the moderate-CHO diet was 45% CHO (10% protein, 35% fat), and the high-CHO diet was 75% CHO (15%protein, 10% fat). Weight loss occurred in all groups, but there was no significant difference in weight loss among the groups. Percent body fat loss, based on underwater weighing was similar among the groups. Alford et al. concluded, “there is no statistically significant effect derived in an overweight adult female population from manipulation of percentage of CHO in a 1200-kcal diet. Weight loss is the result of reduction in caloric intake in proportion to caloric requirements.” (Freedman et al., 2001)

Golay and colleagues (1996) followed 43 obese patients for 6 weeks, who received a low cal diet (1000 kcal), and participated in a structured, multidisciplinary program that included physical activity (2 h/d), nutritional education, and behavioral modification. The diet contained either 15% CHO (37.5 g), or 45% CHO. Protein content of the diets was similar (approx: 30%) and fat made up the difference. After 6 weeks, there was no significant difference in weight loss between the different diet groups. Significant and similar decreases in total body fat and waist-to-hip ratios were seen in both groups.

Wing and colleagues (1995) confined 21 severely obese women to a metabolic ward for 31 days. They were randomly assigned to a non-ketogenic or ketogenic (10 g CHO) liquid formula diet (600 kcals) for 28 days. At end of study weight losses were similar.

A portion of weight loss in the early stages of low carb dieting is due to water losses (Bell et al., 1969; Van Itallie et. al. 1975), however, the majority of weight loss in the early stages of a mixed diet is primarily due to loss in body fat (Yang and Van Itallie, 1976); other studies support this finding. Losses of protein and fat are about the same when following a ketogenic, or isocaloric, non-ketogenic diet (Golay et al. 1996)

"In the short-term, low-CHO ketogenic diets cause a greater loss of body water than body fat." (Freedman et al. 2001)

"Low-CHO diets are high in fat, especially saturated fat, and cholesterol. They are also high in protein (mainly animal), and provide lower than recommended intakes of vitamin E, vitamin A, thiamin, vitamin B 6, folate, calcium, magnesium, iron, potassium and dietary fiber." (Freedman et al. 2001). In these instances supplementation is required for proper nutrition.

Do Low Carbohydrate diets decrease hunger?

Low carb advocates claim no hunger is experienced when following a low carb diet. Various studies support this claim, however, not all studies.

Baron and colleagues (1986) found similar complaints of hunger in low CHO and low fat dieters. Rosen and colleagues (1985) found no support for the claim that a minimal CHO, protein-supplemented fast decreased appetite in comparison with an isocaloric CHO- containing diet that minimized ketosis. The idea that eating an ad-lib low carb diet leads to decreased calorie consumption in everyone is a logical fallacy- Hasty Generalization.


Do other diets decrease hunger?

Studies indicate subjects consuming an ad-lib low fat diet don't complain of hunger but complain there is too much food (Freedman et al. 2001). Siggaard (1996) reported a high degree of satisfaction when Danish workers consumed low fat ad-lib diet.

"Stubbs et al. (1995) provided normal weight male subjects ad libitum access to one of three covertly manipulated diets: low-fat (20% energy as fat, 67% as CHO), medium-fat (40% energy as fat, 47% as CHO) or high-fat (60% energy as fat, 27% as CHO). They reported that energy intake increased with percent fat, and that lower fat, lower-energy diets were more satiating than higher fat, higher energy diets." (Freedman et al. 2001)

Is overproduction of insulin, driven by CHO consumption, the primary cause of obesity?

Carbohydrates and protein stimulates insulin release. Holt and colleagues (1997) found “protein rich foods and bakery products (rich in fat and refined carbohydrates) elicited insulin responses that were disproportionately higher than their glycemic responses [blood sugar responses]”

Golay et. al. (1996) showed that subjects consuming 15% CHO had significantly lower insulin levels compared with those consuming 45% CHO, yet there was no difference in weight loss between the groups. "Grey and Kipnis [1971] studied 10 obese patients who were fed hypocaloric (1500 kcal/d) liquid-formula diets containing either 72% or 0% CHO for 4 weeks before switching to the other diet. A significant reduction in basal plasma insulin levels was noted when subjects ingested the hypocaloric formula devoid of CHO. Refeeding the hypocaloric, high-CHO formula resulted in a marked increase in the basal plasma insulin. However, patients lost 0.75 to 2.0 kg/wk irrespective of caloric distribution." (Freedman et al. 2001)



"Take a close look at the studies in which the low-carb diet caused greater reductions in insulin. Despite the marked differences in insulin output, there was no difference in weight or fat loss! Among the metabolic ward studies, the trials by Grey and Kipnis, Golay et al, Miyashita et al, and Stimson et al all found greater reductions in insulin on the isocaloric low-carb diets – but no difference in fat loss … . Among the free-living studies, Golay et al, Torbay et al, Noakes et al, and Meckling et al all found greater reductions in insulin on the low-carb diets – but again, no difference in fat loss… . The participants in these free-living studies were given dietary advice intended to make the high- and low-carbs isocaloric. If insulin, and not calories, was the key factor in fat loss, then there should have been a clear and decisive advantage to the lower-carb group every single time. There wasn’t. The reason for this is that the insulin-makes-you-fat theory is rubbish. It is calories, not insulin, that determine whether or not you will lose fat."

"Insulin, in addition to its effects in the central nervous system to inhibit food intake, acts in the periphery to ensure the efficient storage of incoming nutrients. The role for insulin in the synthesis and storage of fat has obscured its important effects in the central nervous system, where it acts to prevent weight gain, and has led to the misconception that insulin causes obesity [Schwartz 2000]. It has recently been shown that selective genetic disruption of insulin signaling in the brain leads to increased food intake and obesity in animals [Bruning et al. 2000] demonstrating that intact insulin signaling in the central nervous system is required for normal body weight regulation" (Freedman et al. 2001).

Furthermore, insulin plays an indirect role in body regulation through Leptin stimulation. Both of these hormones are transported in the CNS, where they may interact with neuropeptides that affect food intake. Decreased leptin levels have been shown to be related to increased hunger sensations (Keim et al. 1998). Freedman and colleagues (2001) said, "Increased insulin secretion has been suggested to protect against weight gain in humans [Schwartz 1995]. Because insulin also stimulates leptin production, which acts centrally to reduce energy intake and increase energy expenditure, decreased insulin and leptin production during the consumption of high-fat diets could help contribute to the obesity promoting effects of dietary fat [... Astrup, 2000]."

Other diets affect health parameters?

The following excerpts are taken from MR. Freedman et al. Popular Diets a Scientific Review Obesity Research, vol. 9, Suppl 1, March 2001.

"Blood lipid levels (e.g., total cholesterol [TC], low-density lipoprotein [LDL], high-density lipoprotein [HDL] and triglycerides [TGs]) decrease as body weight decreases' [...Yu-poth, 1999]. 'Moderate-fat, balanced nutrient reduction diets reduce LDL-cholesterol and normalize the ratio of HDL/TC."

"Plasma TG levels also decrease with weight loss'. 'Although they increase in response to short-term consumption of a VLF, high-CHO diet [1998 Lichtenstein & Van Horn], the type of CHO consumed must be considered. High-fiber foods, including vegetables and legumes, do not lead to hypertriglyceridemia [Anderson et al. 1980], and may easily be incorporated into moderate-fat, balanced nutrient reduction diets to help normalize plasma TG levels."

"Energy restriction independent of diet composition improves glycemic control."

In addition: When body weight decreases so does insulin and leptin levels. Blood pressure drops with weight loss, regardless of diet composition.

Sports nutritionist, Alan Aragon had this to say:

“A key point that must be made is that the research is not sufficient grounds to be dogmatic about low-carbing in the first place. On the whole, studies do not match protein intakes between diets. Adequate protein intakes have multiple advantages (ie, LBM support, satiety, thermic effect), and they simply end up being compared to inadequate protein intakes. Thus, it's not lower carb intake per se that imparts any advantage, it's the higher protein intake. Once you match protein intake between diets, the one with more carbs is actually the one with the potential for a slight metabolic advantage.

Furthermore, the majority of the research compares dietary extremes (high-carb/low-fat/low-protein versus low-carb/high-fat/moderate protein). The funny part is, the majority of long-term trials (12 months or more) STILL fail to show a significant weight loss difference. Note that these trials use the sedentary obese, so in the fit population, any weight loss differences would be even more miniscule. Once again, keep in mind that the lack of significant difference in weight loss is seen despite unequal protein intakes between treatments.

There's a large middle ground here that tends to get ignored by the 'metabolic advantage' folks, who are incorrect to begin with. It's always either-or for them, when in fact, individual carbohydrate demands vary widely. For some folks, low-carb is warranted. For others, it isn't. It always amazes me how hard that concept is to grasp for low-carb absolutists.

What I find to be a common thread among people who deny that individual carbohydrate requirements vary widely is a lack of client experience, particularly with different types of athletes. The minute someone says that EVERYONE should severely restrict carbohydrate, it's obvious that you're dealing with a cherry-picking low-carb zealot who is unfamiliar with the totality of research evidence, and has limited field experience.”

Conclusion

A low carb diet is not necessarily the best diet. Research has found low carb diets to be successful for many people, but other diets have also proven successful. This article is not meant to suggest that low carb dieting is inferior or bad; it is meant to dispel some of the common dogma often perpetuated by low carb dogmatists. The idea that low carb dieting offers unique benefits that cannot be acquired by other diets, is true in some cases, - possibly, treatment for some forms of cancer, and specific neurodegenarative disorders, etc.- however the idea of low carb diets being the panacea of diets is false.

This was a short review of some of the scientific data concerning low carb dieting. To reiterate, my intent was not and in-depth discussion of the various issues surrounding dieting, but to give readers a brief glimpse of some of the popular misconceptions associated with low carb dieting.

There is a plethora of scientific literature showing the benefits of low carb dieting. There is also a plethora of data showing benefits from other types of diets. Which is better? It depends.

References

Alford BB, et al. (1990). The effects of variation in carbohydrate, protein, and fat content of the diet upon weight loss, blood values, and nutrient intake of adult obese women. J AM Diet Assoc. 90:534-40.

Atkins RC. (1992). Dr. Atkins Diet Revolution. New York: Avon Books, Inc

Baron JA, et al. (1986). A randomized controlled trial of low carbohydrate and low fat/high fiber diets for weight loss. AM J Public Health. 76:1293-6.

Bell JD, et al. (1969). Ketosis, weight loss, uric acid, and nitrogen balance in obese women fed single nutrients at low calorie levels. Metabolism. 18:193-208.

Colpo A. (2009). They’re All Mad. Anthony Colpo.

Freedman MR, et al. (2001). Popular Diets A Scientific Review. Obesity Research. Vol.9 Suppl. 1 March

Golay A, et al. (1996). Weight-loss with low or high carbohydrate diet? Int J Obes Relat Metab Disord. 20:1067-72.

Golay A, et al. (1996). Similar weight loss with low or high carbohydrate diets. Am J Clin Nutr. 63:174-8.

Hill JO, et al. (1993). Obesity treatment: can diet compositon play a role? Ann Intern Med.;119:694-7.

Holt S, et al. (1997). The insulin demand generated by 1000-kJ portions of common foods. AM J Clin Nutr. 66:1264-76.

Keim NL, et al. (1998). Relation between circulating Leptin concentrations and appetite during a prolonged, moderate energy deficit in women. Am J Clin Nutr. 68:794-801.

Rosen JC, et al. (1985). Mood and appetite during minimal-carbohydrate and carbohydrate-supplemented hypocaloric diets. AM J Clin Nutr. 42:371-9.

Siggaard R, et al. (1996). Weight loss during 12 weeks carbohydrate-rich diet in overweight and normal-weight subjects at a Danish work site. Obes Res. 4:347-56.

Stubbs RJ, et al. (1995). Covert manipulation of dietary fat and energy density: effect on substrate flux and food intake in men eating ad libitum. AM J Clin Nutr. 62:316-29.

Van Itallie, T..B et al. (1975). Dietary Approaches to obesity: metabolic and appetitive considerations. In: Recent Advances in Obesity Research. London: Newman Publishing pp.256-69.

Wing RR, et al. (1995). Cognitive effects of ketogenic weight-reducing diets. Int J Obes Relat Metab Disord. 19:811-6.

Yang MU, Van Itallie TB. (1976). Composition of weight loss during short term weight reduction. Metabolic responses of obese subjects to starvation and low-calorie ketogenic and nonketogenic diets. J Clin Invest. 58:722-30.

Visit Jamie Hale's website at www.maxcondition.com

Visit Alan Aragon's website at www.alanaragon.com

The day is safed by IFasting(once again)

Well, yesterday have a nice Dinner with my High School Classmates. We went to the local pizza restaurant. As an obvious thing most of my friends ordered pizza but... I myself resisted to this temptation and ordered a a huge BEEF STEAK! And it was Awesome!!! I didn't count my calories from my dinner however I do believe that a nice big steak with salad and perhaps 80 grams of white rice didn't make me gain fat.

So once again the day is safed by Intermittent Fasting.

P.S. Today will be the day off and there will be no training. Got to go... a lot other things to do today

Happy Holidays!!!!

During the winter holidays many people as well as I am tend to overeat. I admit, it is quite natural.  All we know that Christmas is the time when families are gathering together for the nice dinner and this is where the big problem appears. To a person that have an habit to control the daily based nutrition and strive to be as healthy as possible it is really hard  to enjoy Christmas Family Dinner. The food macro nutrients differ completely, from what is considered to be normal for person with healthy diet approach. It is a quite important issue. So how not to feel guilty and at the same time enjoy Holiday Dinner with our family? The consensus between this issues must be reached.

So what is the solution for this problem? What is a way to go and save ourselves from gaining to much fat during Christmas Holidays and for the most important enjoy the company of our family?

As an example of myself, December tends to be the most difficult month to diet. It all begins on December 12th when it is my father's birthday, than it is Christmas, two days after Christmas it is my birthday, following this it is the Dinner with my Friends and Classmates and finally we have New Years Eve. As you can see the list of holidays is quite big. Where there is a holiday there is always a chocolate cake. My mom is a pro as far as making chocolate cakes. These cakes are delicious however the problem is that they have significant amount of calories coming from undesired carbohydrates and fats.On these days I normally eat almost half of a cake by myself. Perhaps many people will think that it is something crazy and that I will gain a few pounds of fat on the next day. But....Despite all the food that was eaten, I even was able to loose weight. 

Next day when I weighted myself in the morning I was less heavier (around 300 grams less). Surprised?! ... Not really and the answer is Intermittent Fasting combined with Paleo Diet.

It is quite simple actually. In order not to gain the undesired fat just try to eat two meals on that day. First meal equals post workout and normally would consists from lean sources of protein such as Whey Protein, Egg Whites, different types of meat, carbohydrate sources come from vegetables and as far as fat I tend eat less fat as possible however walnuts and egg yolks are my favorite choice.

For the second meal you can just simply enjoy your Family's Christmas Dinner. Just try not to overeat. You still can eat a lot of food. Perhaps another thing that could really help to minimize the fat gain is to count calories. The equation is very simple: Calories In  - Calories Out = Weight Gain. As I control  my daily calorie intake for me it is not quite hard to keep my weight and fat gains to minimum. Yet, I always considered that macro nutrient intake is also important. Try to rely more on protein intake during the first meal of the day.

So I would really recommend Intermittent Fasting for the diet approach. It is very convenient not only during Holiday Time but also for the people that don't have enough time to prepare six or more meals a day and are very busy with their work.

So don't be afraid to experiment this diet approach. You will definitely see the desired effect in short terms. In my next posts I will try to explore more about Intermittent Fasting, Muscle Loss, Metabolism, Paleo Diet and other relevant issues regarding food science/technology and especially nutrition.

For more information regarding this Diet Approach created by Martin Berkhan just visit www.leangains.com 

The Holidays and cakes will be continued for the rest of December!!! 

NUTRIENTS & WHERE TO FIND 'EM Part 1

This post is meant as a quick reference guide to explain briefly what nutrients are and the main sources of them. It isn’t an in depth discussion about nutrients or any aspects of them, simply a quick reference guide, handy for people or for anyone wanting to ensure they have a balanced diet.

The post is divided into sections. The first covers the macronutrients plus water and fiber. From there the thread moves to vitamins, minerals, phytonutrients to alcohols and artificial food components which are briefly mentioned due to the frequency they appear in modern foods.

After a nutrient is listed and basically described, at least 5 examples of whole foods high in that particular nutrient are listed. What you will notice is the foods which come up again and again. Lean meats, dairy, grains, fruits, vegetables, etc. These foods should be forming the basis and majority of your diet. This thread is also handy if you wanted to choose a food to enable you to up your intake of a certain nutrient such as a particular mineral.

 Macronutrients!

Water

Dihydrogen oxide (H2O) or water is a colourless, tasteless liquid under normal circumstances. Liquid water is essential to life and therefore is the most important and essential nutrient. Water is obtained by drinking and by eating food. It is mainly lost through perspiration, respiration and urination. Water contains no calories.

Water is the basis for the fluids of the body. Water makes up more than two-thirds of the weight of the human body. Without water, humans would die in a few days. All the cells and organs need water to function. Water is the basis of blood, saliva and the fluids surrounding the joints. Water regulates the body temperature through perspiration. It also helps prevent constipation by moving food through the intestinal tract and eliminates waste from the body through filtering by the kidneys. The human brain is around 80% water by weight and is very sensitive to dehydration. For a bodybuilder, adequate hydration is just as important than adequate nutrition. In a survival situation, hydration is much more important than nutrition.

Protein:

Protein is one of the basic components of food and makes all life possible. Amino acids are the building blocks of proteins. All of the antibodies and enzymes, and many of the hormones in the body are proteins. They provide for the transport of nutrients, oxygen and waste throughout the body. They provide the structure and contracting capability of muscles. They also provide collagen to connective tissues of the body and to the tissues of the skin, hair and nails. Proteins contain 4 calories per gram.

MEATS - Meat cuts should be lean, trimmed & skinless.

- Poultry: Chicken, Turkey, Goose, Game Birds, etc. (Be sure to remove skin. If buying ground meat ensure it is lean.)

- Red Meat: Any quality lean meat from Cows, Elk, Buffalo, Kangaroo, Game. (If buying ground meat ensure it is lean.)

- Other Meats: Pork, Lamb, Lean Ham, etc. (Ensure you buy the leaner cuts as these meats can be quite fatty.)

- Fish: Fresh Cod, Snapper, Salmon, Swordfish, Canned Fish. (Most fish are lean but the fattier fish are high in healthy fats)

- Shellfish: Includes: Mussels, Oysters, Scallops, Prawns, Lobsters, etc.

DAIRY - Choose mostly low fat dairy products

- Milk, Powdered Milk (Choose mostly skim milk. Can be Cow/goat/sheep, etc)

- Low Fat Cottage Cheese & Natural Yoghurt. (These foods include the benefits of bacterial cultures to improve gut health)

- Cheeses & Other Dairy Products. (Cheeses are very high in fat, choose softer cheeses where possible)

- Eggs, Powdered Egg (Egg whites are pure protein, egg yolks contain fat and protein)

VEGETABLE PROTEINS - Vegetable proteins are often "incomplete" so it is wise to vary them or add dairy/meat

- Raw Nuts & Seeds: (These are also high in healthy fats and contain carbohydrate)

- Grain Protein: (Many grains eg: wheats, rices, etc contain significant amounts of proteins)

- Bean/Vegetable Protein: (Soyabeans are the main protein source here, although other beans and vegetables contain protein)

PROTEIN SUPPLEMENTS These are available in powders/bars/drinks/etc.

- Whey Protein: (A fast digesting milk protein. Available in various forms/fractions)

- Casein Protein: (A slow digesting milk protein.)

- Soy Protein: (Derived from soyabeans.)

- Egg Protein: (Primarily the protein albumin, this is a slow digesting protein)

- Vegetable Proteins: (Can be found in the form of Wheat, Pea, Spirulina Protein, etc)

- Amino Acids: (These are the building blocks of proteins. They are present in protein containing foods or available as free form powders or capsules. The essential amino acids * are amino acids that cannot be synthesized by the body from other available resources, and therefore must be supplied as part of the diet. "Complete" proteins contain all of these, whilst "incomplete" proteins do not. The amino acids are:

Alanine, Arginine, Asparagine, Aspartic Acid, Cysteine, Glutamic Acid, Glutamine, Glycine, Histidine, Isoleucine*, Leucine*, Lysine, Methionine*, Phenylalanine*, Proline, Serine, Threonine*, Tryptophan*, Tyrosine, Valine*

Carbohydrates: Complex carbs also contain fibre.

Carbohydrates are the chief source of energy for all bodily functions and muscular exertion. They are necessary for the digestion and assimilation of other foods. They help regulate protein and fat metabolism, and fats require carbohydrates to be broken down in the liver. They also provide some of the structural components necessary for the growth and repair of tissues. All carbohydrates contain 4 calories per gram.

SIMPLE CARBOHYDRATES - These are the small molecule carbohydrates or sugars

- Sugar Cane & Sugar Beets (The main commercial sources of sugar)

- Fresh Fruit & Berries (These contain mainly fructose, a low GI sugar)

- Honey (Honey contains a mix of glucose and fructose)

- Milk (Milk and milk products contain the sugar lactose)

- Prepared Sugars (Glucose/Fructose/Lactose/Maltose, etc. Found in drinks or free form)

COMPLEX CARBOHYDRATES - These are long chains of simple carbohydrates, that breakdown to release sugars

- Potatoes, Sweet Potatoes, Pumpkin & Squash

- Yams, Parsnips & Other Root Vegetables

- Corn, Oats Wheat & Other Grains.

- Wholegrain Flours, Breads & Pastas.

- Brans, Weet Bix & Shredded Wheat Cereals.

- Ancient Grains (Amaranth, Millet, Teth, etc).

- Basmati, Brown & Wild Rice.

- Raw Nuts, Seeds, Beans, Lentils, Couscous & Other Pulses, etc.

- Vegetables such as Carrots and Peas.

Fats / Oils: All oils ideally should be cold pressed, extra virgin and of high quality.

Fatty acids are individual isomers of what we more commonly call "fats". There are potentially hundreds of different fatty acids, but just a few dozen that are commonly found in the foods we eat. Nutritionists commonly classify dietary fat as either saturated, monounsaturated, or polyunsaturated, based on the number of double bonds that exist in the fat's molecular structure. For each of these three classes, there exists a large number of different chemical variations or "isomers". These include the EFA's or Essential Fatty Acids. Fats are required to produce and build new cells. They are a source of energy and are critical in the transmission of nerve impulses and brain function and development. They are also involved in the synthesis of other essential molecules such as hormones. Fats contain 9 calories per gram.

VEGETABLE FAT SOURCES - These are mostly high in mono and polyunsaturated fats and contain EFA's

- Flaxseed, Hempseed, Evening Primrose, Almond, Canola, Olive and Most Other Plant Oils.

- Whole Raw Nuts & Seeds (Some whole seeds need to be cracked or ground to be digested)

- MCT Oils (These are medium chain saturated fats derived from coconut oil, available as a supplement)

ANIMAL FAT SOURCES - These can be high in mono and polyunsaturated and saturated fats and contain EFA's

 

- Salmon, Cod, Halibut, Shellfish & Other Fatty Fish/Fish Oils (Fish are high in unsaturated fats and EFA's)

- Dairy Products (Can vary in fat content wildly and can contain high levels of saturated fat)

- Lean Meat & Poultry (Even when trimmed and skinless, these provide fat. Can be high in saturated fat)

- Eggs (Only the yolk contains the mainly saturated fat)

Fibre - Fibre has no caloric value but is still classed as a macronutrient

Dietary fibers are large carbohydrate molecules containing many different sorts of monosaccharides. The key difference between fiber and other carbohydrates is that they are not broken down by the human digestive system.

There Are Two Types Of Fiber: Soluble & Insoluble

These are often found together in the same source.

Soluble fibres can be dissolved in water (hence the name). These fibers are beneficial in that they can slow the speed of digestion due to their thickness. They are also helpful in maintaining artery health.

Insoluble fibers are such things as cellulose which do not dissolve in water. Insoluble fibers do not affect the speed of digestion. They are beneficial to gut health.

- Broccoli / Cauliflower / Cabbage

- Celery / Lettuce / Spinach / Watercress

- Mushrooms / Onions / Carrots

- Green Beans / Peas / Asparagus / Kale

- Bean & Vegetable Sprouts / Beetroot / Leeks

- Cucumber / Zucchini

- Tomato / Capsicum

- Frozen Mixed Vegetables

- Any Other Non-starchy Vegetable (or similar) of Any Colour

- Any Grain or Grain Product

- Fruits & Berries

- Legumes

to be continued…

Want Abs??? Just HIIT Them!!!

The fact is that if you want visible abdominals, you have to shed the fat and drop your body fat percentage to a low enough. You can do all the crunches in the world but if you’re not at a low enough body fat percentage, don’t expect to see anything. So how can we shed all that unwanted body fat to reveal those abs? Conventional knowledge usually tells us to do 30-50 minutes of moderate intensity cardio in order to burn the most fat possible while retaining as much muscle as possible. What if I told you that you could do the same in a fraction of the time? The answer is HIIT.

What Is This HIIT You Speak Of?
HIIT stands for High Intensity Interval Training. It is a very demanding, and super effective workout. It will burn the same amount of calories as running for 30-50 minutes in a fraction of the time, but you will be working a lot harder. Heres a break down of the workout

-Max effort for X seconds
-Moderate effort for Y seconds
-Rinse and repeat until 15-20 minutes is reached

That’s it. Believe me, it will leave you winded and gasping for air. Typically, HIIT is done while running outdoors. Here is what a running HIIT workout would usually look like.

-Sprint for 15 seconds
-Jog for 60 seconds
-Rinse and repeat until 15-20 minutes is reached

Now you can choose to do HIIT while rowing, biking, swimming or even the cardio machines at your gym. The idea is to simply work as hard as you can for X seconds then step it down to a moderate intensity for Y seconds.

How Many Seconds Should I Be Doing?
The number of seconds that you decided to use depends on your level of fitness. Beginners would be at max effort less and the advanced would be at max effort longer. Heres a chart with the varying levels/intensities.

Beginner - Max Effort Seconds (10-15) Moderate Effort Seconds (60)
Intermediate - Max Effort Seconds (15-30) Moderate Effort Seconds (45-60)
Advanced - Max Effort Seconds (30-60) Moderate Effort Seconds (30-45)

Before Your Workout
Have a proper pre workout meal an hour before. Have some carbs and protein. This could be a protein shake with oatmeal or anything you choose.
Make sure to stretch out properly with some dynamic stretches depending on what median you choose.

After Your Workout
Stretch out with static stretches
Have a proper post workout nutrition. A combination of carbs and protein is optimal. Again, something like a protein shake and a source of carbs.

Conclusion
HIIT is a very effective weapon in your fat melting arsenal so make sure to use it to your advantage. It will be hard at first but after your body adapts, it will become easier. Then it’s time to up the difficulty and push it even more! Do HIIT and those abs will be shining in no time.

Six Popular Diets

Six Popular Diets 

With so many diet plans and books on the market how do you choose which one to follow? Which diets will work for you? In this review I will give a brief review of some of the most popular diets on the market today. After reading the review you will be able to decide which plans are appropriate for you.

1. Atkins Diet

Robert C. Atkins is the founder of Atkins' New Diet Revolution. Atkins is also the founder and former director of the Atkins Complimentary Medicine in New York City.

The diet is a low carb high fat diet with no restrictions on fat intake. The diet begins with an induction phase (ranging from 2-36 weeks) limiting carb intake to only 20 g/d. The consumption of fruit, bread, pasta, grains, starchy vegetables, and dairy other than cheese, cream or butter are prohibited in this phase of the diet.

There are two phases following the induction phase where daily carb intake is increased in weekly increments of 5gms & 10gms. Then, comes the maintenance phase.

Proponents of high-fat, low carb diets dismiss the notion that caloric intake is important to either weight gain orweight loss (this is a ridiculous statement). They claim that "most overweight individuals do not overeat" (if youbelieve this you need a brain transplant), even as they suggest that high carb meals leave individuals less satisfied than meals that contain adequate fat, resulting in increased hunger and increased food intake.

With respect to weight loss, Atkins claims that on a low carb diet there are "metabolic advantages that will allow overweight individuals to eat as many calories as they were eating before starting the diet yet still lose pounds and inches".

Furthermore, proponents contend overproduction of insulin, driven by high carb intake, is the cause of the metabolic imbalance that underlies obesity (the over exaggeration of insulin's role in obesity is commonly promoted by many of today's most popular nutrition gurus, needless to say this issue has been blown out of proportion and is only one factor in weight gain).
 

2. South Beach Diet

Arthur Agatston, MD, created this diet. His specialty is heart imaging and he is an associate professor of medicine at the Miami School of Medicine. The first phase of the diet includes a 14-day initiation to "rid yourself of your sugar addiction". Consumption of fruit, bread, pasta, baked goods, dessert and alcohol are prohibited in the initiation phase. In the second phase lower GI-fruit and lower GI-starches are permitted.
 

Once target weight is reached you go into the maintenance phase. If weight gain occurs while in the maintenance phase repeat phase one.

3.Enter The Zone

There is no magic macronutrient percentage. People have done fine (weight loss and functionally) using a wide array of different macronutrient percentages while dieting. The information regarding insulin is incomplete and mis-leading (insulin has numerous roles in metabolism).


Suggesting that high-GI carbs per se make you fat is incorrect. Most people find it difficult and time consuming to calculate the macro percentage of every meal.

The diet is generally nutritious. The diet also promotes the consumption of monounsaturated fatty acids, which can have numerous health benefits.
 

4.Very Low Fat Diets

VLF diets contain 10% or less fat, very high carbohydrates, and low-moderate protein. Representative VLF diets are those promoted by Dr. Dean Ornish (Dr. Dean Ornish's Program for Reversing Heart Disease), and Nathan and Robert Pritikin (The Pritikin Program).

VLF diets are based primarily on vegetables, fruits, whole grains, and beans, with moderate quantities of egg whites, nonfat dairy or soy products, and small amounts of sugar and white flour.

Ornish's diet is vegetarian; Pritikin allows a limited amount of low-fat animal protein daily (no more than 3.5 ounces of lean beef, fowl or fish - my comment: this suggestion completely ignores individual needs and requirements).

Each plan includes a nutrition and exercise component; Ornish's plan includes stress reduction and emotional support as well. Pritikin also claims medications for heart disease, diabetes, and high blood pressure may be reduced or completely eliminated by following these plans.
 

5. UD 2

Lyle McDonald created UD2. McDonald suggests if you are a male planning to follow the UD2 Diet you should have no more than 15% body fat, and if you are female you should have no more than 22% body fat.

The title of the book is a tribute to Duchaine and Zumpano's original Ultimate Diet that was released in 1982. The book is an update to the same diet incorporating new findings about metabolism, fat loss and muscle gain. As with computers, newer versions get new numbers (thus we have 2.0). McDonald says he hopes it is the last diet you will need thus the name ultimate.

Basically the diet has two parts: a catabolic/low-carbohydrate phase to maximize fat loss and an anabolic/high-carbohydrate phase to rebuild and gain muscle.

Day 1 and 2 are both low-carbohydrate days, coupled with high rep, short rest period workouts.

Day 3 is nutritionally a repeat of Day 1 and 2. No weight training occurs on day 3.

On Day 4 you will have both low and high-carb meals.

Day 4 AM: During the day, you're going to stay with your normal low-carb/low-calorie diet but you only get to consume 75% of the total calories that you were eating on days 1-3.

Day 4 PM: Consume 25-30 grams of carbs, with about 15 grams of whey before the workout (approximately 30-60 minutes before workout). The workout is a full body heavy duty/high intensity workout.
 

6. The Anabolic Diet

The basis of the Anabolic Diet is to carb-deplete during the weekdays, then carb-load on the weekends. This involves 5 days of high fat, high protein, low carbs and 2 days of high carbs, moderate fat, and low protein.

This diet was developed by Dr. Mauro Di Pasquale. Di Pasquale is a former world-class powerlifter who won the World Championships in powerlifting in 1976 and won the World Games in 1981.

Author: Jamie Halie
Website: Bodybuilding.com