Reddit is a great source for Keto information

November 12th, 2012 by Susan No comments »

Howdy.

I’ve been a regular subber of /r/Keto and other related subreddits for a while now, and I notice the same kind of questions/posts coming up day after day. You’ve probably noticed this too.

Here’s how you can utilize Reddit functions to get the best out of r/Keto:

1) Read the FAQ!

This one is simple. Don’t just know it’s there: go on and read it. Today. The FAQ is a nicely organized source of information put together by mods and users here in r/Keto. In the FAQ, you will find:

  • a tl;dr of the Ketogenic diet basics
  • Further information about what may/may not be eaten
  • (My favorite) A fantastic list of resources to help you find answers to your keto-based questions.
  • A ton more information you won’t know unless you read it

2) The Search Function

If your question has not been answered by the FAQ, do not fear! Chances are, it’s been asked before and answered before. You can utilize Reddit’s search function to find these threads.

Question: What are your favorite Thanksgiving recipes?

We will conduct a few searches confined to r/Keto using keywords. Here’s how to.

  • Keyword search: Thanksgiving — This shows 160 threads pertaining to Thanksgiving.
  • Keyword search: Pumpkin pie — 30 threads relating to Pumpkin and Pumpkin pie.
  • Keyword search: Turkey — 440 results all about turkey.
  • Also try the FAQ’s list of common r/Keto searches

3) Top Posts (Motivation!)

I like to browse the top posts in r/Keto here from time to time, not for information, but for motivation. (If you don’t know how, look here for a how-to or go straight to the top posts). The top posts here are highly upvoted before/after transformations from our own users.

I personally find these a billion times more motivating than posting and asking folks here to motivate me. You have to seek your own motivation–no one here can talk it into you. I personally find motivation in the accomplishments of others, and r/Keto has plenty of success stories.

Spend some time looking through the photos and reading the stories of our users who have lost weight and changed their lives eating Ketogenically. (Is that a word? I’m going with yes.)

4) The Seester Subs

Keto has plenty of other related subs that may help you in what you’re looking for. Don’t eat meat? Try /r/VegetarianKeto. Want to share and find great keto recipes? Try /r/KetoRecipes. The full list can be found on the right sidebar. Speaking of sidebar…

Edit:

5) The Sidebar

The sidebar is full of links that may not otherwise be found in the FAQ. Go ahead and scroll on down. You’ll see:

  • The list of sister subs
  • Some general Meta info on posting in r/Keto (also heed!)
  • The Useful Links section full of, well, useful links
  • Sites that r/Keto members have made
  • Post Tags (these can be searched for and help keep the sub neat)
  • The Moderators

Using these resources before posting questions help keep the subreddit nice and neat, open you to a wealth of information, and may even get your questions answered immediately. We have a really great sub here that tends to get cluttered with the same questions day after day. I hope this helps you learn to get the most out of r/Keto!

Happy Ketoing!

Weight loss, step by step

September 16th, 2012 by Susan No comments »

Losing fat is pretty simple for the average person, but the amount of misinformation out there is astounding, so here is everything that I know from anecdotal evidence and research. I personally lost 45 lbs in the span of about four months. After weight training while bulking to 210 lbs, I lost another 25 lbs while retaining all my muscle mass (and even gaining on my lifts). People do ketogenic-type diets or intermittent fasting to get from mid-teens to single digits, but this is really unnecessary for 95% of people. I, personally, find that eating higher fats gives me better results, but that’s something that you’ll have to figure out for yourself.

(1) Record everything that you eat. It’s a little bit of an inconvenience, but a digital scale goes a long way. Eye-balling portions can throw everything off (at least, until you start getting used to guessing portions accurately). Input your values into great online resources, such as http://www.livestrong.com/thedailyplate/ or http://www.fitday.com/ to get your total daily calories and macronutrient breakdowns. Don’t cheat.

(2) Eat at least 0.75 grams of protein per pound of lean body mass daily if you don’t do regular weight training. I made the mistake of ignoring this on my first body-fat cut, and I ended up skinny-fat (lean but pudgy, no muscle). Eat 1-1.3 grams of protein per pound of lean body mass if you are doing weight training. To get your lean body mass, you will need an estimation of your body fat percentage (i.e. with calipers, electrostatic testing, or guessing). You’ll lose weight a bit faster with more muscle… and you’ll look a hell of a lot better naked when you get to your goal body fat percentage. It’s a win-win.

lean body mass = total weight – (total weight*body fat %)

(3) Set your daily calorie goal about 500 calories less than your Basal Metabolic Rate (BMR) x your activity level constant. You can calculate that here: http://www.bmi-calculator.net/bmr-calculator/

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2

If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375

If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55

If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725

If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

So if you have a BMR of 2000 calories (from the website) and are lightly active, your calorie goal would be 20001.375 = 2750 *- 500** = 2275 calories per day.

It’s okay to eat more one day and then less another.

(4) Lose about 1-2 lbs a week. If you aren’t losing weight, you may be gaining muscle too, so take measurements and/or test your body fat with calipers. If you stall for more than two weeks, lower your calories by a few hundred daily. People with more body fat (25%+) may lose weight at a higher rate. Don’t starve yourselves – losing weight slowly will preserve muscle mass and make your journey much easier in the long run.

(5) Exercise. Do some form of it at least 3x a week; I highly recommend weight training as it tends to burn more calories than straight cardio (the protein synthesis is very energy-intensive and will help you out a lot) and it will do very positive things for your body composition. Weight training will not make you bulky (ESPECIALLY if you’re female). It will make you “toned” (though I hate to use the term). Get on a good program like Starting Strength or Stronglifts.

(6) Start cooking/preparing most of your meals. It’ll be much healthier and you’ll know exactly what’s in it. Pack lunches. Keep desserts/nights out a once-every-week kind of thing if you need to keep sane. Don’t go insane with it though!

(7) Try and keep processed sugar at 0. Fruits are great in moderation, but make sure to record them along with everything else. There is no “free” food that you can gorge on. Eat some essential fatty acids and lots of green veggies too. The darker the vegetable, the better.

(8) Keep it up for at least ten days. Make it a habit. You’ll thank yourself in 87 days.

(9) Fat-burners are not magic pills. Unnecessary in my opinion.

Are you serious about losing weight?

August 26th, 2012 by Susan No comments »

Here is my advice for the fatties looking lose serious weight from somebody who’s been there and done that.

About me I’ve been fat my whole life. I was never an athlete. I’m mid 30′s with a wife and three kids. I have a desk job and spend most of my recreational time sitting on my ass. About 6-7 years ago I decided to get my shit together and over about a year I lost around 150 pounds. This was done with absolutely zero exercise. I mostly kept it off for 6 years (went up about 20 from my lowest). About 6 month ago I started getting more aggressive with my diet and dropped 20 pounds. I recently joined a gym and I’m currently working to lose the last 30 or so pounds of fat to reach my ideal body comp. (sub 20% body fat)

Start with Low Carb. Let’s be honest, 95% of the carbs you’re eating are complete shit. They are not whole grain pasta, they are potato chips, french fries, hamburger buns, refined white sugar and high fructose corn syrup. Going low carb for a couple months is a great way to help you identify all the crap you’ve been eating and eliminate it from your diet. It also helps you avoid the so-called “diet” food that is low-fat but loaded with sugar.

Find low calories items you actually like to eat Tons of fruits and veggies are quite low calorie. Raw nuts are great but watch out for roasted nuts, they are often loaded with extra oil that shoots the calorie count through the roof (1 cup of macadamia nuts is 1,000 calories). Splurge smart. A McDonalds ice cream cone is completely empty calories but it’s only 150 of them. That means you can splurge on that occasionally without the guilt of some 1,500 calorie milk shake. A frozen skinless chicken breast can be absolutely delicious and super easy to prepare and they are extremely low calorie for how filling they are. Don’t think of your diet as a limitation, think of it as an excuse to try new (lower calorie) things.

Find a way to make your diet work for you No one way of eating works for everyone. Maybe eating six small meals a day works for you, maybe it doesn’t. Figure out a plan for yourself. If you want to skip lunch so you can have that double bacon cheeseburger for dinner every now and again then go for it!

Keep track of what you eat It’s very easy to let calories slip through the cracks here or there. Keep a mental journal (or a physical journal if you like) of everything you eat and think about it before you put anything in your mouth. At dinner time you should go through a process like this: I had 300 calories for breakfast, 500 calories for lunch, 100 calories for a snack so I can eat 600 calories for dinner and still have a 100 calorie snack later if I’m feeling munchy. If you ever find yourself not losing weight as quickly as you feel you ought to then start tracking every scrap of food you eat. There are tons of sites/apps available to do so for free. You will likely find that you are eating more calories than you think you are.

Don’t crash diet Crash diets lead to roller coaster weight gain/loss which is really bad for your body. You’re better off staying fat than losing and then gaining back 60 pounds every year. If you are 100 pounds overweight then you are likely eating in the ballpark of 3,000 calories a day (or more). Don’t suddenly crash yourself down to 500 calories a day. Find a maintainable number of calories that works for you. Most obese people that should be around 1500-2000 calories a day. It took you years to get fat, don’t expect to get skinny in a few weeks. If you really want to lose weight faster you’re better off adding exercise than cutting your calories too low (under 1,000/day).

You don’t have to Exercise to stop being obese. Every obese person out there reads these articles that tell you to exercise an hour a day 5 days a week and thinks the same thing. Yeah right! Exercise makes you healthier but it isn’t necessary for weight loss. If you want to exercise then great, by all means do it! It will certainly help you towards your goal. However, you need to be smart about it. If you’re 100+ pounds overweight the last thing you should do is start trying to jog 3 miles a day. You’re likely to hurt yourself. Start with brisk walking, find some hills or stairs to walk up and down. Do some body weight exercises such as push ups and squats. Ideally every obese person will start exercising, but it’s not necessary for weight loss. The reason I want to stress this is that many people use exercise as an excuse to be fat. “I don’t have time to exercise”, “I have a hurt (insert body part) that makes it too hard to exercise”. I’m telling you now that you aren’t allowed to use a lack of exercise as an excuse for being fat. Everyone has the time to eat less food. Nobody has a medical condition that forces them to eat junk food unless you have purple pee

Don’t use exercise as an excuse to eat. It is extremely common for people to use the gym as an excuse to eat food they shouldn’t be eating. Exercise does not excuse you from your eating plan! You don’t get to eat that donut in the break room because “hey I went to the gym last night, I earned it!” That’s bull shit. When you are at your ideal body composition THEN you can talk about that donut you earned. If you’ve got rolls of fat you can grab with your hands then you haven’t earned anything.

Dieting — Where to start.

August 16th, 2012 by Susan No comments »

I wrote this as a response to another post to the ever common ‘where to start on my mission to lose weight.’ I figure since it took me a bit of time to put together and a lot of people have the same question it was worth posting stand-alone. It’s long but if you’re not sure where to start this should point you in the right direction.

First and foremost I don’t have any ‘schooled’ training in this subject. I’m 25 and I’m a lifelong fitness enthusiast but I’m not a physio or personal trainer. I’m 8 months (2 terms) away from a Biochemistry Nutrition Degree, but that’s not Dietetics. I deal moreso with the chemical properties and their biochemical interactions within the body. With that said, everything I say here is accurate to the best of my knowledge.

Lifestyle change

You need to recognize that what you want to achieve is not going to come in the short term, this isn’t something you’ll do for a while and stop. From now on you need to just decide to be healthy and to be active. You will at first not enjoy this, it’ll be a complete change from what your body is used to both mentally and physically. Right now you mention you’re a gamer, I can completely relate. I’ve layed off the WoW as of late but my PS3 has me for at least some time every day. I would assume you have some sort of agreement with yourself such as, get all your chores and work done for the day, and then I’ve got time to game. From this point forward exercise and being active is one of those chores. It’s gotta be a part of your day like eating and sleeping. Every day you make time to be active and healthy. Period.

Diet

With your weight, age and sex a metabolic calculator I found on google will help you calculate your base metabolic rate, or the number of calories you need to consumer each day to remain the same weight. A pound of bodyfat equals out to roughly 3500 calories, so you want to reduce your calorie intake by that amount over a week. Cut 500 calories every day for 7 days and you will lose a pound a week. You don’t want to go any more than that because your body will freak out.

Now cutting calories is not easy and its up to you to know the calorie counts in everything you eat. It’ll be a pain at first but most things have labels and those that don’t have Google. You’re going to want to make the most of what you eat as not all calories are created equal. Whole foods are key, think fruit, meat, vegetables and that’s it. It’s pretty simple but if you avoid manufactured food products, and limit your carbs you are going to eat a healthy diet and lose weight. This includes avoiding things like soda’s and frutopia and nes-tea or whatever other drink you crazy kids are into. Drink Milk, Water, and Juice that’s not from concentrate. The calorie to size ratio of these things (whole foods, etc.) is in your favor, so if you fill up on them you’ll be full longer.

Now, cutting your calories plus the being active part I’ll talk about in a second is going to make you feel run down at first. You’ll be tired and you’ll want to quit or munch out or whatever, you now know this up front and need to be prepared for it. When it happens in your head you need to say ‘this is normal, I can keep going, I can get there’ and you will. Budget yourself for a coffee or one caffeine drink per day . Don’t overdo it or your body will get used to the caffeine and you won’t get so much of a boost. Don’t drink coffee with breakfast, drink it before you work out or when you think you’ll need it most. Just avoid too close to bedtime.

And have a cheat day, but don’t go mad. A cheat is like a bag of chips and a can of soda and that’s it. Not ice cream for breakfast, pizza for lunch and cheesecake for supper. Your diet will be a big part of you achieving your goal, but it will give you what you give it. Eat too much or don’t eat whole foods it’ll be very hard to get where you want.

Exercise

People have suggested that working out while being overweight is difficult. I agree that this is the case but I would take it one step further and say the initial transition going from an inactive lifestyle to an active one is difficult. Your body isn’t used to doing this much work and at the outset it’ll hate you for it. In the long run your body will reward you in ways you didn’t know were possible, but in the short term you need to just grin and bear it.

Most people have access to the outdoors and a bike. From now on, first thing in the morning every day you need to either walk for 30 minutes or bike for 30 minutes or swim (not float, but be in constant motion swimming) for 10 minutes if you have access to water. It’s a great way to start the day, it’ll give you energy throughout the day and it’s going to help get your level of activity up. As things progress you can move on to jogging, biking at a fast continuous pace and swimming for longer periods of time, but starting off take it easy and focus on consistency and doing it every day.

Starting off with the strength training you should also take it easy. Build up a foundation before progressing to anything too strenuous. You should start off with a lot of body weight exercises and the easiest (most time efficient) way to do this will be to do a circuit.

An example circuit might be:

Circuit A:

15 jumping jacks

15 Push ups (if you can’t do them from the feet, doing them from the knee)

15 Bodyweight Squats

Also using some very basic weight lifting equipment you can also use the following circuits:

Circuit B:

15 Reps Bench Press (just with the bar at first)

15 Reps Bent Over Row (either with the free weights or the long bar)

20 Sit Ups

Circuit C:

15 Reps Dead Lift

20 Second Plank

10 Burpies

You want to do strength training exercises every second day, so your workout would look something like:

Day 1:

Circuit A x 2

Circuit B x 2

Day 2: Break

Day 3:

Circuit A x 2

Circuit C x 2

Day 4: Break

Day 5:

Circuit B x 2

Circuit C x 2

And repeat

You want to do the exercises within the circuit back to back with as little of a break as possible. Take a break at the end of a complete circuit. If you find these workouts too easy or too short add another round (i.e. do each circuit 3 or 4 times instead of 2). Something I do when I do bodyweight circuits is to do them outside. I goto a big park close to my house, do one circuit on one side of the park then jog to the other side and do the second circuit. Jog back to where I started and take a break and then repeat. There are all kinds of things you can do to make things more challenging, all it takes is a little imagination.

Check out the video’s linked to the exercises and do everything you can to emulate the proper form. Using bad technique, regardless of if it feels easier or not will only lead to an injury. And like anything else you’ll only get out of it what you put in. You will need to do your own research to find new routines when this one gets stale and you’ll need to do your own research (try and get your info from reputable sources) to see what weight you should use and so on.

There are plenty of options out there. As much as she is an ex-pornstar, bodyrock.tv actually has some pretty great bodyweight exercise routines. Also, search bodyweight exercise routine on youtube for 10,000 other options.

Something to consider when working out is pre/during and post workout nutrition. First, it’s very important to stay hydrated. Bring a bottle of water (be environmentally friendly and get a reusable bottle) to every workout and with you on every walk/bike/swim and endeavour to finish it. You should be drinking a least 500ml – 1 litre of water per workout.

Also, immediately after the workout (in the first 15 minutes) try and have a piece of fruit to get some natural sugars into your system and within an hour after the strength training portion of your exercise you should try and eat a meal.

And lastly you should try and work some yoga into your day. The easiest way to do that is to buy a beginners yoga set at Walmart or a comparable store, something with an instructional DVD and a mat so you can do it at home. I’d recommend doing it in the morning after your walk/bike/swim before your shower. There are so many benefits to doing yoga it’s ridiculous, but mostly the additional stretching will help ease your body into a more active lifestyle much more easily (and less painfully).

Finally

If you follow this whole plan to the letter you’ll quickly be on your way to getting where you want to go, but I doubt you will. You’re human, and you’re going to sneak a snack every now and then, you’ll be hungover and skip a morning workout, you’ll slip up and it’s human. You need to recognize that while it’s not the end of the world, you do need to avoid it as much as possible. You will get out of this exactly what you put in, the more you keep to the plan the faster you’ll lose weight.

You really can do it, and it really isn’t that hard. Just take the onus on yourself to educate yourself and stay consistent. If you work at it, you’ll get there. You won’t see any noticeable change until about 2 months in, but if you keep it up for a year I bet you’ll see a drastic difference.

Explaining Ketosis

August 1st, 2012 by Susan No comments »

Explaining Ketosis

 

Many people search for an understanding of Ketosis. Perhaps an attribute can help explain it in the layman’s language. The metabolic rate in a ketogenic period in the body means that the degree of this acid in the bodily fluids has risen to more than its usual norm. It implies that the lipid conversion rate also hikes so that the Ketones can start to convert fats into energetic reserves. Thus, this rate is beneficial to individuals who want to increase strength without relying on precious starch reserves but through the tapping of unwanted fat.

 

Biological Role of the Ketosis Stage

 

It might take just a few minutes, every day, or a month to find out the rate of metabolism concerning Ketosis. This helps to enhance the following biological role that the metabolic state plays in the body.

 

Fat burning role: Many instances are when fat is stored because it is hard to digest. During this time, the body taps into starch and other energy-giving nutrients to provide energy and strength. However, with this acidic substance, the human frame gains the efficiency of only targeting fatty tissue to supply energy before utilizing the essential starch.

 

Converting Role: When the body is undergoing Ketosis, it has the chance, for once, to expel fatty tissue through excrements. It sounds unusual but it is true that one may be properly energetic and does not require any more strength. Thus, ketones convert the fattening tissues and expel them through the bladder as excretion.

 

Protein-saving role: When the body is pitted between selecting ketones or blood sugar, it goes for the former. The ketones reciprocate this good gesture by also discriminating against fatty components in favour of body building ingredients. They supply energy to the vital organs of the body including brain cells.

 

Reducing insulin and boosting Lipolysis: When the latter function is inhibited by insulin, the body fails to burn fat. However, with the help of Ketosis, it is possible to enhance the Lipolysis and this will help to induce the generation of important hormones like HGH. This is not possible when one is just enjoying an intake of well-balanced food. It requires one to initiate ketones’ release.

 

Hunger pangs reduction role: It is important to note that this is only a marginal benefit of the ketones diet compared to other advantages. It is more effective at stunting the urge to eat sweetmeats than other types of supplements, primarily because it still promotes fat burning. However, it brings more content of fat into the body for it condones the consumption of fat-rich components. Therefore, it can increase junk into the gastric tract, but luckily enough, it does a self-converting role by expelling the same fat that has helped to stunt hunger. One common thing, however, with other supplements that help to completely suppress hunger is that ketones do so with a heart indeed. This often sparks debate whether a person should or should not prefer to remain satisfied everyday while on diet, even when they have eaten nothing.

 

Conversion role per kilo bytes: ketones have the ability to convert fatty tissue into seven kilo bytes of calories. This reveals some deficiency in its role since it implies that for every 1Ibs of fat it comes into contact with, it converts not more than three thousand and five hundred calories of it.

 

The Science behind Ketosis

 

There are the major secretions in the stomach that define the presence and highlight the role of the Ketosis state. One of these is insulin which has already appeared above. When there is too much sugar in the capillaries, this pancreatic secretion comes in and lowers the glucose level in the bodily fluids. Otherwise, the body would assimilate too much sugar which can lead to kidney disorders.

 

The antithesis of the above secretion is glucagon. It helps to reinstate the body when it has depreciated in blood sugar. For this to occur, one may have undergone an excessive vegetarian diet or even fasted. This results to a depreciation in glucose reserves and therefore lack of purpose for insulin. Glucagon enters to rectify the state of affairs by recovering all energy sources, such as, Glycogen and transpiring these into glucose. However there comes a time when a person suffers extreme blood sugar deficiency whereby the Pancreas comes into salvation with its ketone bodies. The latter are as a result of fatty acids that have converted to this particular substrate.

 

Definition: Ketone/Ketone Body

 

The birth of ketones or KBs is a partnership between pancreatic secretions and the medium of the liver. Glucagon secretion comes to replace shortage of Glycogen and insulin and goes ahead to convert fatty tissues into what becomes ketones. These are, literary speaking, the end result of the synthesis and entire break up of these fat-rich acids. Thus the KB is a form of energy-giving acid that comes from converted fats. The Krebs process is the technical term that encapsulates the entire formation of the beneficial acid in question.

 

State of Ketosis Metabolic State and its Dangers

 

Every piece of biology has its advantages and disadvantages. Likewise, the Ketogenic diet also vaunts some few, though insignificant drawbacks that, however, shrink in favour of its massive benefits.

 

Drawback No. 1

 

As with every other gradual change, there is always a clash of will between what the body has been used to and what it is transforming into. This is why the Ketonegenic diet at first leads to a shift in metabolic normalcy. It is during this time that most of the low and high glucose cycles collide and lead to unbalanced results. Sooner or later, however, the KB process recoups its glory and becomes the new form of energy utility in the body. There are even major processes, such as, thinking that require ketones rather than proteins and lipids.

 

Drawback No. 2

 

It is always with sumptuous appetite that people fall to meaty suppers just because they are mouth-watering. This is one of the drawbacks of Ketogenic diet because it uses saturated fats, sometimes, for food supplies. It is even one of the select diets that promote the use of fatty content in dishes. However sumptuous such a meal is, it leaves nobody certain that he or he has eaten a healthy meal. All in all, one can save the day by only partaking of unsaturated fats during this particular meal pattern. Inversely however, reliance on the diet leads to inconsistent cholesterol degree in the bodily fluids.

 

Drawback No. 3

It is always a drawback to note how the starch dietary regime can suffer serious overlook during the Ketogenic diet. This is because there is usually a phase where one does not have to consumer carbs, at all, in preference of fat. Nutritionists have often cried foul of this restriction as capable of malnutrition. If this is the case, it is advisable to combine extreme vitamin and mineral intake two times, on a daily basis, to climax the hundred percent requirements. It is also important to alternatively take fibres for better digestion. During the high carb phase, it is essential to perpetuate a healthy diet by not only taking the whole grain contents and healthy rice, but also increasing the intake of fibre-rich green leaves.

 

Drawback No. 4

 

This drawback concerns the disorder know as ketoacidosis. As the name implies, the level of acidic content may reduce as a result of the biological existence of ketones. This implies that the KB is only functional when it is ready to convert into energy, or otherwise it is not an acid. The pitfall comes in the guise of the body taking too many of these which, in turn, lead to lack of utility for some of them. The blood can contain numerous amounts of non-acidic substrates at once and this may cause fatalities. There is no such calamity awaiting the person who does not suffer from obesity.  This is because the human system, when healthy, only produces as many KBs as it requires. However, there are accidental instances when the calamity occurs like when the insulin-glucagon conversion phase falsely intrudes a staggering number of ketones.

 

Is Ketogenic Diet Anti-Catabolic?

 

One of the landmark results, for fitness purposes, of the Ketogenic diet is that it is anti-catabolic. This is due to the scientific fact that every meal that condones low-calorie intake leads to shedding of the muscular tissue into the body. The reason for this is because during the dietary session, one does a plenty of internal, almost involuntary exercise. This leads to the catabolic process of the muscles. In order to overcome this improper habit, and instead target unwanted flesh and fat, one may have to return to the high carbohydrate regime. This is for another discussion but now the concern is how this can be stemmed in the bud.

 

Another thing to understand is that the body building ingredients, that promote muscular development also retard when one is not consuming starch. This means that brain cells, for example, which utilize one-quarter of all energy reserves in the human system, will resort to forcibly tapping into proteins. It is worthy to mention that fats, without ketones are indigestible and thus cannot supply the strength of in full.

 

Ketones come to the rescue by serving as easy targets for such organs as the brain. It prefers the ketonegic substrates more than other components like proteins to get its energy. Therefore, this has a saving grace over those suffering reduction in muscle size due to intake of improper supplements.

 

When All is Said And Done, how Can One Enter into Kitesis?

 

There is a range of ways to get into kitesis but not all of them are ideal to everyone. The one that this passage will recommend is a performance enhancer. This can serve as part of the diet that one takes on a daily basis at home or elsewhere. The only problem is that one has to be clever enough to know how to manipulate this diet and make it work.

 

According to this researcher, the prime entry point into the metabolic degree of ketosis is to jumpstart the system by novel dietary regimes. This involves consuming more fat than protein. As soon as god results start to show, one can gradually reverse the order with the body building components getting the upper hand over the fatty ingredients.

 

Initially it is essential to stick to a dietary composition comprising of about 80 percent of fat intake, 20 percent of protein and absolutely zero carbohydrates. There might be of course, in the latter food group, a smattering of whole eggs and some spattering of a dairy product. This perhaps perpetuates a culture of fattening up but it is not so as one will discover below. The implication of minimal body building components is that the level of insulin will decelerate in its reduction quicker than before. This is because protein has the ability to turn into glucose at a breakthrough rate of 58 percent. This, in turn, helps a person to enter into the ketosis phase in no time. Subsequent to the initial two-day regime, above, one will notice that the body will require a bigger share of protein for anti-catabolic reasons.

 

The next few days should bring about an apportioning revolution. Now there should be 65, 30 and 5 percent fats, protein and carbohydrate portions, respectively. One will notice that the starch element has made its way into play for the first time, here. One should consume it by caution. Indeed, most of the starch should come from fibrous greens in order to enhance the movement in the bowels. One can also notice the slight hike in protein that helps to recoup lost muscular tissue while still staying in stable ketosis.

 

One will then return to an extended no-carb session that will also need to be inconsistent. It is however ideal to stick to a supper-time Friday intake, and the entire day on Saturday. Before the weekend sets in, it is important to ensure that the body initiates maximum supplementation regime for glycogen. It is also high time the person undergoing the diet knew that unsaturated fats are best for the body. Otherwise, when they use bad oils they will lead to insulin imbalance.

 

Finally, a pre-workout period should consider the use of a few bits of carbohydrates in the bar form. This implies that the system will still maintain its energy acids, or ketones, maintaining it at fifty-to sixty percent, whereas the levels of glucose will decrease significantly. Coincidentally, the decrement in the blood sugar content accelerates the ability of the sudden carbohydrates’ reload to promote strength in the recovering muscles. This is, medically speaking, playing an anabolic role on the muscular tissues. In short, the muscular build up is highly necessary in order to make sure that the hardened tissues that shed off during the early dietary stages rejuvenate.

 

 

Obesitity is indirectly the number 1 cause of death in America

July 12th, 2011 by Susan 2 comments »

It may be America’s No. 1 killer, but people aren’t scared enough of heart disease, says a top U.S. research cardiologist.

“We’ve done a good job of advertising to people that we’re doing better with heart disease, so people tend to sort of feel good about it,” said Dr. Robert Califf, vice chancellor for clinical research at Duke University Medical Center. “We have bypass surgery and stents and drugs that work; the [mortality] rates are declining.”

It’s true that U.S. heart disease deaths overall are down. From 1993 to 2003, cardiovascular disease death rates dropped 22.1 percent.

But more than 910,000 Americans still die of heart disease annually, according to the American Heart Association. And more than 70 million Americans live every day with some form of heart disease, which can include high blood pressure, cardiovascular disease, stroke, angina (chest pain), heart attack and congenital heart defects.

“It’s sort of accepted as part of the background noise, even though it’s far and away the mostly likely reason that you or I will die,” Califf said.

And it will get more likely, he said. “We’re just on the front end of the baby boomer epidemic, where the projections on the amount of cardiovascular disease are climbing steadily over the next 10 years,” he said.

“We’re delaying the disease, but we’re not preventing it,” said Dr. Steven Nissen, president of the American College of Cardiology and chairman of cardiovascular medicine at the Cleveland Clinic in Ohio.

Prevention is key, the experts agree, and Americans know what to do: Eat a healthy diet, keep their weight in check, exercise and don’t smoke. But instead, obesity and diabetes rates continue to rise. Roughly two-thirds of Americans are overweight or obese, according to the National Center for Health Statistics. And the epidemic is spreading to teenagers and children.

“We can’t expect significant change until it becomes a cultural mandate,” said Dr. Leslie Cho, director of the Cleveland Clinic’s Women’s Cardiovascular Center. “When society as a whole makes conscious decisions to eat better and as a default plan be more active, then we’re going to do better.”

But could that happen anytime soon?

“I don’t know,” she said. “If you had asked me if New York City was going to be smokeless, I would have said no a couple of years ago.” The city’s proposed ban on transfat in restaurant food is another potential advance, she said.

P90x Review

July 8th, 2011 by Susan 2 comments »

P90x Review

Power 90 Extreme, or more popularly known as P90X, is a 90 days rigorous fitness program. The plan works in conjunction with a dietary and nutrition plan and it intended to significantly improve the fitness level in 90 Days. The program was intended to be taken at the home. It was developed by Tony Horton.

P90X system was launched in the year of 2003 and is being provided by Beachbody.

The use of rigirous fitness program is not a new phenomenon. If you are an athelete or you participate in any state level programme, your couch is likely to put you through rigirous traing. What P90X system does it is that – it puts you on a systematic training that helps you in your physical fitness.

The nutrition is a part of the overall plan of the P90X. The ultimate goal is to let user know how proein and carbohydrate affect their bodies. This basically creates the awareness about the protien and the carbohydrate. The plan itself is broken into two parts. During the first part there is emphasis on more protien and less carbohydrate. The plan increases the intake of the carbohydrate in the second stage. The third stage becomes essentially a diet that is more intended for the atheletes diet. In this phase the deit becomes more carbohydrate based.

The P90X program is sold as a set of 12 DVD instruction suite.

You should notice that P90X plan to take the best of the east and west by combining yoga and strethching with strength traing, cadio and polymetrics. But this is not all of it. The P90X has a nutrition guide alongwith a fitness plan. The supplied DVD contains Horton as instructor. The DVD also have several fitness models who show how to do a particular execise.

The total programme cost is $119.85. When you purchase it, initially you are charged $39.95. You are provided a DVD. If you like to continue the programme, you are supplied with more DVD and additional charge is made.

The P90X is not for the beginners. It is for you if you want to really buid a body like professional. There are several positive reviews floating around the website. Readers are advised to be cautious about these, as some of these are written by the beachbody promoters themselves. The program will work, but it will also depend upon your drive. The DVDs and the instruction will definitely help. But it is you who are going to make it successful. And your drive is less, it is not clear how P90X DVD is going to help.

The set of the 12 DVDs are as follows

1. Chest & Back – Exercises related to the Chest and the Back.
2. Plyometrics – For Fast powerful movements
3. Shoulders & Arms – Helps building the muscle on Shoulder and Arms
4. Yoga X – This follows the tradional methods to supplement the Muscle building
5. Legs & Back – Helps in the musle building in legs
6. Kenpo X – Based upon Karate
7. X Stretch
8. Core Synergistics
9. Chest, Shoulders, & Triceps
10. Back & Biceps
11. Cardio X
12. Ab Ripper X

Insanity Workout Calendar

July 1st, 2011 by Susan 4 comments »

The Insanity Workout Calendar is backed by a full 30 day money back Guarantee that if you’re not seeing exceptional results in 30 days or less you can send it back for your full refund. There pretty much is no excuse not to try the Insanity Workout Calendar so if you come up with an excuse or reason then you’re only cheating yourself.

Insanity Workout Calendar completes the hardest workout program ever put on DVD. Your personal trainer Shaun T will push you past your limits with 10 workout discs packed with plyometric drills on top of nonstop intervals of strength, power, resistance, and core training moves. No equipment or weights needed. Just the will to get the hardest body you’ve ever had.
Ten Insanity Workout Calendar

Insanity Workout Calendar Dig Deeper & Fit Test: To start, Shaun will put your body to the test and see what you’re made of. (30 minutes)
• Plyometric Cardio Circuit: Burn fat with intervals of intense lower-body plyometrics and sweat-inducing cardio. (40 minutes)
• Cardio Power & Resistance: Build lean muscle and upper-body definition with strength-training and power moves. (40 minutes)
Insanity Workout Calendar Cardio Recovery & Max Recovery: Shaun goes easier on you once a week so you’ll be ready for the next round. (80 minutes)
• Pure Cardio & Abs: Nonstop, extreme cardio workout. (40 minutes)
• Cardio Abs: Do explosive intervals of cardio and core moves for rock-hard abs. (20 minutes)
Insanity Workout Calendar Core Cardio & Balance: This workout lets you take a break after month 1 and gear up for month 2. (40 minutes)
• Max Interval Circuit: With MAX Interval Training, this circuit is more intense than anything you’ve ever done before. (60 minutes)
Insanity Workout Calendar Max Interval Plyo: Push your legs ‘til they beg for mercy with power and plyometrics, all at your MAX. (55 minutes)
• Max Cardio Conditioning & Abs: Get pushed to your limit with this extreme cardio workout. (50 minutes)

Four Helpful Tools

• Elite Nutrition Plan: A meal plan specifically designed to fuel your body for these intense workouts.
• Fitness Guide: It’s short and to the point, with just the information you need.
Insanity Workout Calendar: Allows you to track your progress through month 1 and month 2, set workout goals, and stay motivated the whole time. Plus, the Fit Test Tracker tracks your results as you transform your body with round-the-clock access to fitness experts and peer support.

The Insanity Workout Calendar is not just your run of the mill workout exercise program. The Insanity Workout Calendar is a Guarantee. Guarantee that within 60 days your body will go through dramatic transformation. First of all let me explain to you a little more about this program.

Insanity Workout Calendar is not like every other Program and It’s because of its intensity that classifies it above the rest. The Insanity Workout introduced itself from the very beginning as being a hardcore workout but with that also comes dramatic and amazing results. This is a 60 day workout that requires you to work out every day and Push Mentally and physically through it. This Program mixes muscle confusion methods with plyometrics,cardio,and max interval training to deliver the Best possible results and Super Quick.

Your Diet Coke Problem Is Actually A Problem

June 30th, 2011 by Susan 2 comments »

Scientists will not rest until they’ve sucked the fun out of even your tamest vices, and now they’ve set their sights on diet sodas.

Two new studies found that diet drinks and artificial sweeteners increase people’s waistlines and increase their risk of diabetes. The new research was presented last week at an American Diabetes Association conference. The first study by doctors at the University of Texas – San Antonio analyzed data from 474 subjects in the San Antonio Longitudinal Study of Aging, or SALSA. The two-decade study includes elderly Mexican Americans and European Americas. From ScienceDaily:

Measures of height, weight, waist circumference and diet soda intake were recorded at SALSA enrollment and at three follow-up exams that took place over the next decade. The average follow-up time was 9.5 years. The researchers compared long-term change in waist circumference for diet soda users versus non-users in all follow-up periods. The results were adjusted for waist circumference, diabetes status, leisure-time physical activity level, neighborhood of residence, age and smoking status at the beginning of each interval, as well as sex, ethnicity and years of education.

Diet soft drink users, as a group, experienced 70 percent greater increases in waist circumference compared with non-users. Frequent users, who said they consumed two or more diet sodas a day, experienced waist circumference increases that were 500 percent greater than those of non-users.

Abdominal fat is a risk factor for several conditions, including diabetes, heart disease, and cancer. The researchers say this finding shows that national campaigns against sugary drinks should emphasize that replacing them with diet soft drinks won’t necessarily make you healthier.

The report doesn’t weigh in on whether a raging Diet Coke addition is preferable to a regular Coke addiction, but it goes on to note that the artificial sweetener aspartame is also bad news if you’re concerned about diabetes. In a related study, a group of mice were fed a high-fat diet including the chemical for three moths. Compared to the control group, the aspartame-consuming mice had elevated fasting glucose levels and equal or diminished insulin levels. Co-author Dr. Gabriel Fernandes explains:

“These results suggest that heavy aspartame exposure might potentially directly contribute to increased blood glucose levels, and thus contribute to the associations observed between diet soda consumption and the risk of diabetes in humans.”

This certainly isn’t the first study to warn that there are risks associated with foods containing artificial sweeteners, but many of us still see diet beverages as neutral when it comes to health because they contain no calories and fat. The truth is the fizzy chemical cocktail can still do a number on your health, and it may be time to rethink your commitment to being comprised of 70% Diet Coke.

Best Weight Loss Diet Tricks

June 29th, 2011 by Susan 7 comments »

Don’t think exercise is your only option when it comes to losing weight. There’s a trick to losing weight that involves only your diet. Below are some of the best weight loss diet tricks.

In today’s age, we are facing an obesity epidemic. People could certainly stand to lose a few pounds. However, you don’t have to be obese in order to lose weight. All you need is a desire for a leaner body, which many people have. Exercise is a great way to shed pounds from your body. But diet alone can help you accomplish your goals. Here are some of the best weight loss diet tricks that will help you stay slim.

Tips and Tricks

  • Eat less. This is so simple and yet so effective. The easiest way to lose weight is to take in less food than you need. Remember, 1 pound is equal to 3,500 calories. The average person utilizes about 2,000 calories a day (more or less depending on body weight, body type, gender and other factors). Creating a 500 calorie-a-day deficit will let you lose a pound in one week.
  • Eat small, frequent meals throughout the day. This will keep you from feeling hungry in between meals and helps you eat less than you normally would.
  • Eat plenty of fruits and vegetables. These are low-calorie, calorie-dense foods. They will keep you full without letting you pack pounds. In addition, they give you the nutrients you need to stay healthy.
  • Replace high-fat items with items that are low in fat. Chances are that you won’t know the difference, at least after the first few times you eat this way. For example, use 2 percent or skim milk instead of full-fat milk. Use spreads made from vegetables oils as opposed to pure butter.
  • Eat slowly. It takes your brain about 20 minutes to realize that it’s full. The faster you eat, the more you will eat.
  • Drink plenty of water. Sure, initially you’ll put on some weight, but you pee it out anyway. So what’s the advantage of drinking water? It keeps you hydrated so you feel full. Sometimes the body can mistake dehydration for hunger. Don’t allow this to happen to you.

Above are the best weight loss diet tricks I have to offer. Now, here are some additional tips and tricks. While the methods below will not allow you to necessarily lose fat, they will allow your body to lose water weight. This will reduce the weight of your body. This is ideal for anyone who wants to shed a few pounds for the sake of a readout on a weighing machine.

  • Eat less carbohydrates. Carbohydrates help you hold in water. If you want less water weight on your body, follow this simple tip
  • Eat less salt. Salt also helps you retain water. Lose the salt and you’ll shed the pounds

Conclusion

Some of the best weight loss diet tricks go hand in hand with certain precautions that must be followed. Always consult with your physician before starting a weight loss program or modifying your diet. Weight loss is much better accomplished as a long process as opposed to something you achieve rapidly.

All forms of weight loss result in the loss of muscle tissue as well. However, rapid weight loss will result in the loss of higher amounts of muscle tissue. Furthermore, bone density is lost during the weight loss process as well. Both of this can be minimized with a protracted weight loss program. Remember that with a more gradual weight loss program, you can have a body that is more toned and lean with a stronger skeletal system than you would if you lost weight quickly. Losing weight slowly makes more sense. It helps shape a leaner you as opposed to creating a smaller version of yourself.