Random acts of Fitness pt. 1
Rebounding + coordinated pull up for some variety. Keep it fresh!!
Why is Losing Weight BAD for your Health?
Most would agree: excess fat is not healthy.
But, would you believe that losing weight could potentially be bad for your health too?
Believe it.
Why?
The body fat stores on your thighs, abdominals, and glutes contain more than just energy reserves.
So what IS body fat and why is it dangerous?
We can all agree on this: body-fat is extra storage.
This storage has been responsible for the continuation of our species. Through war and famine, body-fat’s dense per/gram source of energy has kept our ancestors alive.
But the average American is not in war or in famine.
How Body-fat is Toxic
Pause and consider the cycle of obesity.
- Sweet, processed foods are cheap, convenient, and easy sources of calories.
- A snickers bar is easier to consume than raw broccoli.
- Young boy discovers snickers
- Then he rediscovers snickers everyday thereafter.
- Since candy and sweets are high-sugar and lacking nutrients, his genes are expressed poorly.
- The cells in his body are inefficient and unable to detoxify chemicals, pollution, and oxidation.
- Too many toxins in the system,
- Never enough nutrients for cellular protection.
- Body fat storage increases in order to push toxins away from lean mass.
- There are now lots of toxins stored up in his body-fat.
Understand that body-fat accumulation is due to nutrient deficiency. Excess body-fat is almost always caused by a lack of essential nutrients.
Since the body cannot run effectively on a bad diet, the stresses of the body are transfered into body-fat tissue to be dealt with later. Which means if that you want to actually burn fat, you need to consider the toxic effect of weight loss.
How to Lose Weight and NOT make your body worse:
For most of us, we need to focus less on calories and more on nutrients. Then, the pesky calories part takes care of itself.
In other words, Focus on Nutrients.
Since most people are deficient in multiple nutrients, here are some common solutions:
- Aim for 30 grams of fiber per day, ultimate colon, digestive, and immune system booster.
- 1-2 servings of red vegetables for Lycopene, a powerful antioxidant to ward off disease.
- 1-2 servings of broccoli/kale/cauliflower, lightly steamed, for Indole-3-Carbinol the cancer-fighter. (Add points for the fiber content)
- 1-2 servings of orange vegetables for Beta-Carotene, another powerful antioxidant that can also be converted into Vitamin A.
- 2-4 eggs per day for high quality protein, high quality dietary fat, antioxidants like lutein, and the egg is also a great source of the B family vitamin known as Choline. We need choline for cell membrane integrity, also very important for Pregnant Women (alongside Folic Acid)
- 1 serving of fish or wild meat. Aside from the high quality protein found in fish and game meat, there will also be high levels of Omega-3 Essential Fatty Acids. This is a common nutrient most people lack, and because most people don’t get enough omega-3, cardiovascular death is rampant. Omega-3′s protect the body from inflammation, and since body fat is inflammatory, Omega-3 Essential Fatty Acids promote healthy weight loss.
- 1 serving of olive oil for antioxidants and heart-healthy monounsaturated fat. Have you noticed that olive oil is soothing on your skin? Just imagine how the cells inside your body benefit from olive oil.
- 1 serving of onions for potent bioflavanoids that boost the immune system and regulate blood sugar levels.
- 1 serving of Avocado for healthy unsaturated fats, dietary fiber, and cancer-fighting nutrients.
- 1 serving of traditional Korean Kimchi for high levels of Vitamin C, Live Enzymes, and Beneficial Probiotic Bacteria. Moreover, Kimchi boosts the immune system with red pepper and garlic.
- 2 servings of whole grains, brown rice, or pseudo-cereals like Quinoa. Great source of slow burning energy, fill you up-fiber, bulk of your diet, vitamins and minerals. Easy to mix with vegetables.
That may seem overwhelming, but my intention is to stimulate some creativity all around. I wouldn’t expect anyone to be able to eat all of this food starting tomorrow, but it is important to be aware of all the nutrients you could be lacking.
The more nutrient deficient you are, the more difficult it will be to get the body OR the health that you want.
Make losing-weight GOOD on you.
Healthy food can detoxify the fat and burn it into oblivion.
Imagine your fat melting off and revealing lean, toned muscle underneath.
It’s entirely possible.
Let your genes flourish and display positively. Seek nutrients first, and fat-loss will come.
Dietary Fat.
Fat. Think about what that word represents to you.
From the nutritional resource, I understand that fat is dense.
Science has revealed that Dietary Fat has more than double calories per gram than both carbohydrates and proteins. Instead of 4 calories per gram, Dietary Fat has a whopping 9 calories per gram. Yes, fat is dense.
But, sometimes dense is good.
In fact, in America we aren’t even dense enough!
1 out of every 3 Americans have thin bones that lack bone mineral density. That’s Osteopenia.
These weak bones break easy.
In 1995, osteoporosis-related fractures cost the healthcare system 2.5 billion dollars. That was 1995, it hasn’t gotten better since then.
Good Fats promote Good Bones
In 1998, Italian researchers tested the effects of saturated vs polyunsaturated fats on human subjects.
The group who consumed Fish Oil supplements showed improvement in bone mineral density. Whereas other group lost bone mineral density in the spine after taking a saturated fat supplement.
Clogged arteries and Low-bone-density come together together
If the pipes are clogged up, not much can get through. Bone density suffers.
Diets high in saturated fat are linked to clogging of the arteries. The fat literally deposits itself onto the walls to cause plaque and trouble for you.
Since clogged arteries weaken the circulatory system, all parts of a person’s body may be starving for nutrients.
If there are not enough nutrients available, then bad things happen. Really bad things.
Nutrients are the foundation of all lean muscle and skeletal mass.
When the body Lacks Nutrients:
- Inflammation
- Reduced ability to fight disease, virus, and harmful bacteria
- Floating Free-Radicals cause cell damage
- Less resources to protect cells
- Bone density loss
- Muscle tissue catabolism
- Infection
- Cancer
- Necrosis
Consider how the conditions on this list contribute or support a fat loss program. None of these are good.
If your body is starved for nutrients, fat-loss can be very difficult.
Research has repeatedly shown that certain oils and fats are essential for normal body functions.
Essential fats must be consumed in food or supplement, otherwise a deficiency will exist.
The most common deficiency is the Omega-3 Essential Fatty Acid. The Omega-3′s are a high quality essential fat that reduces inflammation and the clogging of arteries.
Make Fish Oil a Priority
Aside from saving your life and reducing risk of mortality, Fish Oil supplements promote a healthier reality.
Fish Oil protects your:
- Heart * Cardiovascular system
- Eyes * Ocular system
- Brain * Nervous system
- Bones * Skeletal system
- Joints
- Skin
- Muscle tone
- Mood
- Skills
A person with achy joints, a weak heart, degrading eyes, and foggy mind, would have more trouble losing fat than a healthy person. You don’t want to be that person.
Take Fish Oil Omega-3 Supplements for weight loss.
Then enjoy the benefits of being able to live the way you should.
This is how we get fitter, healthier, and happier.
Set goals and work to achieve them.
Three years ago, I could have said that all I wanted was six pack abs. Unfortunately, those abdominal crunches I was doing didn’t seem to do the trick.
If you can quantify a goal, you can make it happen.
For example, the aspiring professional wants to earn $65,000 next year. What steps must be taken to make that happen?
Just like careers, fitness goals can be quantified and then become more realistic and attainable.
To get abs, don’t worry about abs.
Eat, sleep, recover. Then hit THAT personal record.
For me, I place a high priority on a particular full body exercise that really targets the core muscles.
My favorite exercise…the Turkish Get Up.
Think about the numbers, and do what it takes.
If you want more toned arms, you can’t stick with the same weight. You HAVE to get stronger. Move up from the lighter dumbbells, use a pencil to write down your efforts, and then blast away plateau’s.
It’s easier to make several small goals interconnected to each other than it is to make one large vague goal.
For example,
Goal 1: Turkish Get Up 60 pounds for three reps.
Goal 2: Dumbbell Bicep Curl 20 pounds for ten reps.
Goal 3: Eat breakfast every day on THIS particular week.
All of these goals can support the over arching goal for physical fitness.
Quantify your goal, now today.
So that tomorrow, you are one step closer.
Andre’s Dirty Little FAT-LOSS Secrets Volume #1
Lets face it, Fat-Loss ain’t all about health.
At least, not entirely. Most people want to lose fat so that they look and feel better, and there’s nothing wrong with that.
I could tell you, hey just eat healthy, but where does one really go with that? Sure, Taco Del Mar has several healthy options, but that fried taco salad is just too appealing.
It’s okay to be naughty, if for just a little while...
Results matter.
Here’s the ish that works.
Dirty Little Secret #1: dose up on Branched Chain Amino Acids (BCAA’s)
Protein… Who needs protein when you have BCAA’s?
The three Branched Chain Amino Acids comprise 33% of skeletal muscle and if you take BCAA in supplement form, you can prevent muscle wasting entirely.
So even though you’re eating really low calories, you can maintain your muscle tone simply by popping BCAA’s throughout the day.
Take 4 capsules of BCAA before every meal/snack and you will get leaner.
Dirty Little Secret #2: Caffeine
In nature, caffeine’s bitter taste deters predators from eating certain plants containing high amounts of caffeine.
In human society, caffeine makes things possible that we would have never imagined. As a kid, I wondered why people consumed so much coffee, but now that I’m a professional…my performance just increases all around.
It’s a fact: caffeine boosts metabolism. It also decreases appetite, and forces your body to use more energy. With all that extra energy, it makes you want to move around, and then burn even more calories.
Respect the caffeine. Abuse will screw you, but proper use…thats our dirty little secret.
Take caffeine in the early/middle part of the day, with food. Also, caffeine can help you before anything physical.
Dirty Little Secret #3: Eat (more than) Nothing
Caloric deficit is when your body burns more calories than the food you ate.
Then it makes sense, eat less food and lose more weight.
Eating very low calories on certain days can promote weight loss like no other. Here’s some tips to doing it in style…
- Consume high calories on workout days, and low calories on sedentary/rest days.
- Make sure you eat a healthful breakfast, then you can eat next to nill for the rest of the day and burn fat like crazy.
- You will lose water weight very quickly, don’t fool yourself — it isn’t pure fat that you’re losing.
- Make sure you eat something green and something with high fiber, this will ensure regularity and keep you from destroying intestinal health.
- Salt makes everything taste better, so eat your damn veggies.
Drink lots of water, green tea, and Miso soup. You do have abdominals and you’ll prove it.
Dirty Little Secret #4: Upgrade Testosterone & Human Growth Hormone Levels
Testosterone and HGH are important in all human males and females.
The right testosterone supports powerful protein synthesis and promotes toned body composition. Testosterone helps you get lean even if you eat lots of food.
Human Growth Hormone regenerates almost all human tissue, including muscle, bone, organs, and brainsss. Optimal HGH promotes quality of life. Most valuable trait ever, Quality of life.
How to…
- Take ZMA supplement. Zinc/Magnesium are typically deficient in most people. ZMA at night time can increase testosterone levels naturally and make you feel better overall.
- Megadose on Niacin B-3 for HGH. Take 500 mg of Niacin within two hours of going to bed and you can increase HGH levels. Just make sure that you avoid any food with fat (even healthy fat) because it will completely deter the positive HGH effects of niacin.
- Don’t jerk it for a week.
- Did he really just say that?
- Reduce your overall workout time to less than 60 minutes. Ideally, 10 minute warm up, 40 minute workout, 10 minute stretch and cooldown.
- Consume BCAA’s before, during, and after your workout for optimal testosterone levels.
- Eat fermented soy — the isoflavones help with estrogen metabolism and help maintain optimal testosterone.
- Appreciate a beautiful woman.
Dirty Little Secret #5: (call in sick) or just Sleep NINE Hours Per Night.
Sleep is mysterious.
Sometimes you dream about future scenarios, or the fantasy ideal lover. Either way, sleep is ridiculously amazing for sustaining the body.
Sleep is required for cognitive function, immune system, central nervous system, muscle repair, metabolic processes, and so much else.
If you can get 8-9 hours of sleep every night, you’ll have less body fat than Mr. 6-hour man.
Enjoy one moment of narcissism per day.
You’re allowed to, because you are DAMN sexy.
Then, humility can rise once again. Because fat-loss doesn’t come easy, and some people stay in their old habits forever.
That mirror image is really starting to look gooood though.
