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Full knowledge of supplements is always important in reaching you fitness and weight loss goals. Check out these posts and helpful interviews.

December 13, 2010

How To Lose Weight During Holidays

Hello there,
Sam here from Fitness Concepts. Wouldn’t be nice to lose weight during the Holidays while others are gaining.
If you said YES then please keep reading.
Prograde Nutrition has done it again! Ya know, there’s a good reason I partner with them. They bring you the best nutrition education possible absolutely FREE!

Their Holiday Survival Guide webinar reveals ten simple strategies to help you get through the holidays unscathed. In fact, when you use this easy-to-follow system you can actually LOSE 5 pounds during the holidays!

They’ve even included a handy scoring sheet you can print off to make your life even easier.

Hey, why gain 5 pounds this holiday season when you can LOSE 5??

(again, it’s completely free of charge)

Check out the Ultimate Holidays Survival Guide by clicking the link below:

Click Here

Committed to your health and fitness goals,
Dr. Saman Bakhtiar
PS – Because this system will be even easier if you do it with a buddy, I urge you to forward this to friends and family members so you can team up with them.

Click Here To Get it




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November 18, 2010

Obliterate Stubborn Belly Fat With This Nutrient

Carbs, carbs, carbs. That’s what everyone seems to want to talk about. How do I avoid carbs?

Well, what you should be talking about instead is, “How do I get more lean Protein into my eating plan?”

More and more research is coming out showing that protein is a major player in your weight loss success. One way it does this is through the “thermic effect” of food.  Some of you may have heard of this term, but don’t really understand what it means.
The definition of the thermic effect of food is the increase in energy expenditure (calories burned) above your resting metabolic rate due to the cost of digesting your food for storage and use.

Every time you consume food your body burns calories to digest that food.  The interesting thing with this is your body does not require as many calories to digest carbohydrates and fat as it does protein.
For every 100 calories of carbohydrates or fat you consume your body only requires about 3-7 calories to digest those carbs and fat.  If you consumed 100 calories of protein your body requires around 24-28 calories to digest that protein.

So roughly your body burns potentially up to 30% of the protein calories you consume just to digest that protein and only 3-7% of the carbs and fat you eat and digest.

This can be significant when it comes to successfully losing weight as you can see from this research study.

In 2008 a study conducted at the University of Illinois studied the interaction of 2 diets (high protein, reduced carbohydrates vs low protein, high carbohydrates) with exercise on body composition and blood lipids in women during weight loss.

The study was a 4-month weight loss trial and the diets were equal in total energy, but differed in protein content and the ratio of carbohydrates to protein.

The exercise comparisons were lifestyle activities which was the control vs a supervised exercise program of cardio and resistance training.

Subjects in the Protein and the Protein + Exercise groups lost more total weight and fat mass than the Carbohydrate and Carbohydrate + Exercise groups.  They also tended to lose less lean body muscle as well.

The exercise increased the loss of body fat and preserved lean muscle.


This study demonstrated that a healthy diet plan with higher protein and reduced carbohydrates combined with exercise improved body composition during weight loss.

Other studies have replicated these results and have shown that a higher protein diet of at least 1.5 grams per kilogram of bodyweight and reduced carbohydrates of 120-200 grams per day appear to enhance and improve weight loss due to a higher loss of body fat and reduced loss of lean body mass.

Short-term studies report beneficial effects that include:

1.  Satiety (fullness)
2.  Increased thermogenesis (faster metabolism through the thermic effect of food)
3.  Sparing of muscle protein loss (less lean muscle loss)
4.  Improved glycemic control (your body uses the sugars more for energy instead of storing them as fat)

These results are likely occurring from lower carbohydrates, which result in lower blood glucose levels as well as higher protein providing increased Branched Chain Amino Acid Leucine levels.

Increased protein intake also triggers the hormone glucagon, which is the counteracting hormone to insulin and helps to keep your insulin from spiking.  This minimizes your chances of storing blood sugars as fat.


A key element in a higher protein diet appears to be the higher levels of the Branched Chain Amino Acid Leucine and its regulatory actions on muscle protein synthesis, controlling your insulin signal and the ability to use glucose for energy rather than fat storage.

If you are like many weight loss seekers you do not eat enough protein in your healthy diet plans and especially not enough protein that contains the key Branched Chain Amino Acid Leucine.

Saying you are going to eat a high protein diet for the next 3 months is great, but that isn’t going to help you with long-term weight loss.  Essentially you need to maintain a higher protein diet long-term and the research studies are showing that long-term weight maintenance is better when following a higher protein diet compared to a moderate to high carbohydrate diet.

Now the biggest obstacle is consuming enough protein.  Some are not big meat eaters and that is fine, but it does make it harder to get in the suggested amount of lean protein required to maximize your fat loss and long-term weight maintenance.

This is where a protein shake can be beneficial to your overall success.

A cold-processed protein powder that also contains plenty of Branched Chain Amino Acids particularly Leucine is what you want to look for so that you can benefit from the lean muscle growth, increased metabolism, and accelerated fat loss.  Make sure it is cold-processed protein because many cheaperprotein powdersuse heat in their processing methods.  What this does is damage the fragile protein molecule and make the protein molecule less active and functional.  Essentially you get protein that is not as effective as it could be.

The Protein Powder That I Use And Recommend is Prograde

Click Here To Order For Yourself



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October 22, 2010

3 Fruits And Veggies Tip (Important)

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It’s recommended that we eat 6-10 fruits and vegetables a day. Here in the States it is reported the actual average of fruits and veggies eaten each day is just 2.

Yup, just 2.

Now, I don’t know where you stand on this, but overall, it really is a sad state of nutritional affairs.

But do not despair! It’s not that tough to get more fruits and veggies in each day.

Here are some super simple tips to get you started:

1) Buy ’em pre-chopped

Look, I can be lazy, too 😉 There’s nothing wrong with not wanting to go through the hassle of having to chop up fruits and veggies. If you want to buy them pre-chopped go ahead. It’s much better for you than not eating them.

2) Carry ’em with you

Load up a plastic baggie with your pre-chopped veggies and bring them to work. Seriously, see how easy this can be!

3) Add real fruit to your yogurt

Have some yogurt for breakfast and add some fresh blueberries, raspberries or blackberries. It’s that simple!

Bonus tip: A great way to provide your body with the nutritional foundation you need each day is a Whole Foods based multi-vitamin. I’m a proud Prograde Nutrition partner and they have a terrific product called VGF 25+ that is made from 25 veggies, greens and fruits.

The best part is you can try Prograde’s VGF 25+ for FREE! (There’s just a small S & H charge)
Get Your Free Vitamins Here

Be sure to use these tips and comment below with some of your own tips.


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October 17, 2010

Burn More Fat Sitting On The Couch

One of the best ways to improve your body composition is by increasing lean muscle tone. When it comes to increasing muscle tone resistance exercise is the undisputed king.

It’s well-known that people who challenge their bodies with resistance exercises have more muscle than those who only use light weights and easy exercises. And, depending on the diet and other daily activities, these people often have less body fat.Challenging resistance exercises improves your body composition by stimulating muscle protein synthesis pathways and enhancing fat oxidation (burning) for several hours after your exercise session has completed.

Scientific studies have shown us that certain foods can enhance the amount of fat burned for energy several hours after the weight lifting session is over, and increase the amount of muscle synthesized.

Specifically, whey protein has been shown in many different scientific studies to increase muscle protein synthesis when take both before and after heavy resistance exercise. The best time to take whey protein for this effect is within 30 minutes before and 30 minutes after.

Recently, researchers from Michigan State University showed that when a whey protein supplement was taken before a heavy weight lifting session, resting energy expenditure (REE) was significantly elevated for 24 hours compared to a carbohydrate-only supplement.

REE is an important measure of the amount of calories you burn in one day and accounts for about 60-75% of your total daily energy expenditure. Thus, if you have a higher REE, you will burn more calories in the day and store less of them as body fat.

The whey protein supplement delivered important amino acids to muscle tissue during the exercise session which were used to enhance muscle protein synthesis for several hours after the exercises were over.  These amino acids help speed muscle recovery and prevent excessive muscle soreness so you can lift heavy and hard again the next day.

Overall, if you’re looking to increase the amount of calories you burn after resistance exercise, which helps you build more muscle and lose more body fat, whey protein is the right way to fuel your body post-workout. Take whey protein within 30 minutes before and after exercise for the best effect and watch those fat cells run away in fear.

 



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