In This Thanksgiving 2016 edition we talk about how to optimize your health for a hotter body!
Use code "podcast15" to save 15% on your first order of natural supplements and organic foods at http://www.physiqueformuladiet.com
What do you do after you've gained weight after a figure show? Jimmy tackles that plus why you should slowly raise carbohydrates, ideal cortisol spikes and gut health.
Use code "podcast15" to save 15% on your first order of natural supplements and organic foods at http://www.physiqueformuladiet.com
Is IIFYM a fad? We jump into that and we discuss what "normal" blood work really means in the first place?
Use code "podcast15" to save 15% on your first order of natural supplements and organic foods at http://www.physiqueformuladiet.com
How do you thyroid, your diet and your training interact?
Why are athletes dealing with all types of hormone issues?
Individual X trains multiple times per week, some times twice per day and they eat a very healthy but low calorie diet. On top of their time at work, they have an above average stress level. Throw all of this into a pot and you have some tired athlete with high cortisol. They visit their doctor who tells them that they have a hypo-thyroid (slow thyroid) and their Thyroid Stimulating Hormone (TSH) is very high. As a result, their MD wants to put them on thyroid medication.
Now I'm not a doctor and I don't play one on the internet but I know about hormones and exercise. Let's take a look under the "hood" and why I always recommend a TSH blood test.
Thyroid Stimulating Hormone is produced by the pituitary gland in you brain that then signals your thyroid, that butterfly sized gland, in your neck to produce both T3 and T4,
If T3 is not converted to T4 your brain will tell your thyroid gland to produce MORE TSH than normal to uptick the T3-T4 conversion.
But why doesn't anyone stop to ask why the T3-T4 conversion is sluggish or less than optimal?
Why are thyroids burning out?
Small Intestinal bacteria Overgrwoth can rob you of your energy, stall your fat loss and more. Let's discuss it and some quick fixes
Alison Held On Healing From Within and overcoming mental food triggers.
We all experience stress. Finding ways to deal with it, overcome it and transform it can help improve your well-being. It is a fact that stress contributes to headaches, ulcers, and sleep issues. Often your stress is an opportunity to learn and grow. When you are in it, it can be tough. When you can learn from it and move past it, it is truly miraculous!
When you are stressed it is often over a situation, person, diagnosis, medical condition, body pain, etc. There are many chemical reactions that can happen in your body. One of the most well-known is the increase of cortisol, also known as the stress hormone. The overload of hormones that can happen as a result of stress have been shown to have far-reaching effects. Unfortunately these effects have shown to contribute to a host of illnesses.
The stressful state seems impossible to get out of because it is over something that you just can not stop thinking about. The emotional attachment is monumental. You have lost control.
You can find ways to temporarily deal with it. Going for a walk, talking with a friend, taking a bath, taking deep breaths, or surrounding yourself with something or someone you love are all ways we cope.
When you experience stress, you experience a state of disarray in both your body and mind. Being that your body and mind are connected, you can indeed help your body by working at the level of the mind. Once the mind is ‘corrected’ you can then start to see how that impacts the rest of your body. One of the main processes that I use in my own life and with my clients, takes the negative impacts of stress and flips it on it’s head.
In this Facebook Live Friday edition we talk about a new protein study, BCAAs for muscle growth and my own training.
Any diet will do? Not if you want to lose fat instead of muscle. Not if you want to lower your triglyceride levels so you'll be less likely to develop diabetes and heart disease. Not if you want to avoid cravings that tempt you to cheat on your diet. And not if you want to keep the weight off long-term.
"Our latest study shows you have a better chance of achieving all these goals if you follow a diet that is moderately high in protein," said Donald Layman, a University of Illinois professor emeritus of nutrition. The research was published in the March Journal of Nutrition.
Layman's new study followed the weight-loss efforts of 130 persons at two sites, the U of I and Penn State University, during 4 months of active weight loss and 8 months of maintenance. Two previous studies had looked at short-term weight loss; this one was designed to look at long-term effects, he said.
Although both plans were equal in calories, half the group followed a moderate-protein diet (40% carbohydrates, 30% protein, 30% fat) while the other followed a diet based on USDA's food-guide pyramid (55% carbohydrates, 15% protein, 15% fat).
"Persons in the first group ate twice the amount of protein as the second group," said Layman.
And the difference in protein made all the difference in improved body composition and body lipids, he said.
Although the amount of weight lost in both groups was similar, at 4 months participants in the protein group had lost 22 percent more body fat than members of the food-pyramid group. At 12 months, the moderate-protein dieters had lost 38 percent more body fat.
"The additional protein helped dieters preserve muscle. That's important for long-term weight loss because muscle burns calories--if you lose muscle, and you used to be able to consume 2,000 calories without gaining weight, you'll find that now you can only eat, say, 1,800 calories without weight gain," he said.
What were the effects on lipids? Although at 4 months the food-guide pyramid appeared to be more effective in lowering LDL and total cholesterol levels, at 12 months LDL levels came back up until both diets were equally effective, Layman said.
"This is the first study to show that short-term changes in LDL cholesterol are not maintained with long-term weight loss. Most scientists believe that high cholesterol is more a factor of genetics than of diet," he said.
But the moderate-protein diet had by far the bigger effect on lowering triglycerides, and that lasted as long as individuals remained on the diet, he said.
"Of the two types of lipid problems, high triglycerides pose a greater risk for heart disease. Approximately twice as many people have high triglycerides, and people with this condition are approximately four times more likely to die from heart disease," the scientist said.
To ensure compliance, participants met every week for weigh-ins and nutrition instruction. "We taught participants how to follow their diet, how to grocery shop, and how to prepare the meals. They also measured everything they ate three days a week," he said.
"Studies that report there is no difference among diets also report that subjects were not carefully following the diets," said Layman. "It's very important to realize the difference between diet compliance and diet effectiveness."
The protein diet was easier to follow and maintain long-term, with 64 percent of the moderate-protein dieters completing the study compared to 45 percent of dieters using the high-carbohydrate diet, Layman said.
"Subjects on the moderate-protein diet reported that they weren't as interested in snacks or desserts, and they didn't have food cravings. When you eat protein, you feel full longer," he said.
Average weight loss for the protein group was 23 percent higher than the food-pyramid group, with 31 percent of "completers" in the protein group losing more of than 10 percent of their initial body weight versus 21 percent of the food-pyramid group.
Co-authors of the study are Ellen Evans of the U of I Department of Kinesiology and Public Health; Donna Erickson, Jennifer Seyler, and Judy Weber of the U of I Department of Food Science and Human
Nutrition; and Deborah Bagshaw, Amy Griel, Tricia Psota, and Penny Kris-Etherton of The Pennsylvania State University Department of Nutritional Sciences. It was funded by the National Cattlemen's Beef Association, The Beef Checkoff, and Kraft Foods.
Anaerobic flexibility athlete and former America's Got Talent contestant Jon Michael Call stops by to talk flexibility, eating a lot of food and so much more.
I answer 3 questions about fixing a broken diet, starting a paleo diet and sleep deprivation leading to ADHD.
Trainer Lauren Colseno-Semple stops by to discuss how she plans to be achieve powerlifting strength in a bikini competitor body.
Dr. Brad Dieter discusses muscle growth, eating for all goals and more.
Here's a great article from Dr.Brad on muscle growth
Yeah so some of the traditional guidelines that have been discussed we’ve now started to learn they’re not quite as clear as we, as had been promoted. So one of my main hobby horses has been repetition ranges, or loading zones. Looking at the typical hypertrophy loading zone repetition ranges always been thought to be 6 to 12 reps and to maximize muscle you’d want to train in this bodybuilding style of training – repetition loading. And what we’re learning, and I’ve carried out now multiple studies on this topic, is that really training through a wide spectrum of repetition ranges provided there is sufficient volume within the loading zones, can produce substantial hypertrophy and rather similar effects on muscle. And that includes very light weights.
One of my studies, actually a couple, have looked at the 25 to 35 repetition range which is very, as you know, very high. And often promoted or preached that it as insufficient to build muscle. And what we’re finding out is that you get robust hypertrophy through a spectrum of loading ranges. And there is though some speculation now that I have that combining these loading zones actually can maximize the response. That having some lower repetition zone training, moderate repetition zone training, and high repetition zone training in certain, we don’t know the exact mix.
Maybe having a theoretically, I would say having more of the 6 to 12 rep is using that as your base, and adding in your higher and lower repetition during training would ultimately maximize the hypertrophic response. So to me that was a biggie. And this is not just in newbies. My research generally is carried out in trained, all trained individuals that have, usually on the average several years training experience, two to three days a week of training for several years. So these aren’t bodybuilders per say, but they are well-trained subjects who aren’t just getting newbie gains. And that was originally hypothesized by me. I tend to prove myself wrong in my hypotheses a lot because I had thought, when I saw some of the earlier research on, recent research by Stu Phillips Lab has done some, as well as some other groups, showing that this high rep training can actually promote roughly equal muscle growth.
I thought it was newbie gains. I figured that it was just these guys would, they can get jacked on cardio if they haven’t done anything. And ultimately in well-trained subjects we’re finding that’s not the case. That they can get very robust growth from high rep training. So certainly that’s one to know.
A quick rant on why you should diet from a fed state, what that even means and more.
Mike Mahler stops by The Physique Formula podcast to talk TRT, Hormone Optimization, training, nutrition and how to live a sound life.
Here's an article Mike wrote on 8 Effective Natural Strategies For Optimizing Testosterone Production.
Following a low-fat diet is a very effective method to destroy testosterone production. Healthy sources of dietary fat provide the building blocks to support optimal testosterone production. At least 30% of overall dietary intake should be derived from healthy fats such as: olive oil, coconut oil, coconut butter, nuts, seeds etc. Some do even better with higher intakes of fat such as myself so don’t buy into the long standing myth that intake of dietary fat is unhealthy.
One study actually showed how effective both olive oil and coconut oil are for converting cholesterol into testosterone. Some Doctor’s even theorize that high cholesterol levels are a desperate attempt for the body to produce more testosterone. Thus, perhaps if you take in more healthy fats, you will convert more cholesterol into testosterone and improve cholesterol levels as well.
It is hardly a mystery that deep sleep every night is critical for optimal health so it should not be surprising that it is essential for adequate testosterone production as well. Yet, few value the importance of sleep and rather waste time watching four hours of TV every night. Even worse, many waste even more time on facebook, twitter, and message boards arguing with people that they will never meet in person.
Have you ever noticed how much different people are in real life than their online avatars? The internet is a breeding ground for estrogen dominant cowards that would never have the stones to say half the things they say online but I digress.
It is time to avail yourself of virtual living and allocate more time to deep sleep so you can improve real world living.
Try reading for an hour before bedtime to unwind and get into a relaxed state. Meditation is also invaluable for working out anxieties from the day to mitigate tossing and turning all night. Magnesium before bedtime is also a natural muscle relaxant that not only supports deep sleep, but increases testosterone levels as well. Try 200-300mg before bedtime or even better use magnesium oil for superior absorption. Check out Aggressive Strength Recovery Oil
There are many vitamins and minerals that are important for optimal testosterone production. At the forefront are: vitamin A, vitamin D, B-vitamins, zinc, magnesium, and selenium. A good diet and multivitamin (Garden of life and Life extension make great ones) will cover many of the bases. However, you will likely need to add additional supplementation for Vitamin D, B vitamins, zinc, and magnesium.
Vitamin D3: 2500-5000iu
Vitamin A: 5000iu
Zinc: 30-50mg (zinc citrate, zinc aspartate)
B Vitamins 1-2 B-100 tabs
Magnesium 300-400mg (magnesium citrate, magnesium aspartate magnesium oil)
High sugar consumption is at the root cause of many ailments including low testosterone levels. When you over consume sugar which is very easy to do, you spike insulin levels which drives all the glucose out of your bloodstream. The extreme low blood sugar state will provoke you to eat even more sugar and the insidious cycle never ends.
The excess sugar intake will increased stored body fat faster than anything else. The more body fat you have, the higher the level of aromatase enzymes, and the greater the conversion of testosterone into estrogen.
High sugar intake also increases levels of stress hormones which further inhibit optimal testosterone production.
Make no mistake about it, sugar is highly addictive and is a very difficult habit to break. Nevertheless, it is worth the trouble as it is one on the most important things you can do for overall health and natural testosterone production.
My friend Dr. Peter Rouse has his clients take a tablespoon of coconut oil in between meals to reduce sugar cravings. Supplementation with 5 http can also be useful for mitigating sugar cravings at 100-200mg daily.
Engaging in a weight training program focused on compound exercises such as: deadlifts, squats, weighted dips, overhead presses, kettlebell swings, bent over rows, weighted pull-ups etc will go a long way to increase both testosterone and growth hormone. The key is not too overdo it which will derail all of the benefits by increasing stress hormones and inflammation.
Don’t waste time on isolation exercises such as: curls, lateral raises, and leg extensions. Focus on compound exercises (especially squats and deadlifts) and get the workouts done in forty-five minutes and get on with your life. Check out: The Aggressive Strength Solution For Size And Strength!
Far too many men live life like total chumps instead of living life aggressively! (Check out Live Life Aggressively) Take charge of your life and stop being a pinball at the mercy of others and circumstances. If you have a job you hate, develop a plan to pursue a passion. If you’re in a draining relationship, then get the hell out of it! Life is too short to be miserable. Stop looking at obstacles as barriers and instead see them as opportunties to live life fully and reach a higher potential.
Why would you expect to have optimal testosterone production when you’re not remotely excited about your life? Take it from me, when you have great people in your life and love what you do for a living it goes a long way to improve testosterone levels.
Of course, it is hard to make all the required tough decisions and follow up with the intense action when you have the testosterone levels of a tadpole. Many will find that when you improve your fitness and health with training and nutrition the benefits will permeate into others of your life so start there.
If you have low testosterone levels, you’re not doing yourself any favors by drinking too much alcohol. Alcohol increases the conversion of testosterone into estrogen and perhaps this is why many guys get overly emotional after several drinks. Even worse is beer which is loaded with hops which is highly estrogenic. Maybe this is why so many beer drinkers have bitch tits and look six months pregnant.
I wouldn’t worry about a few drinks per week, but if you’re having a few drinks per night, don’t be surprised that you have low testosterone levels and stubborn bodyfat.
Most supplements touted as testosterone boosters are worthless such as tribulus and horny goat weed. Tribulus has never been shown in any study in men to increase testosterone. Yet a few studies show that it doesn’t increase testosterone at all.
Some supplements have been shown to be somewhat efficacious such as Tongkat Ali, Fenugreek, and D Aspartic Acid. However, none of these are my top pics.
The best supplements for increasing testosterone are: bulbine natalensis, mucuna pruriens, stinging nettle root, and ashwagandha. Bulbine helps signal the testes to produce more testosterne and also converts cholesterol into testosterone. Mucuna supports levels of lutenizing hormone which is a signaling hormone that the brain uses to communicate with the testes to intiate more testosterone production. Mucuna also increases the neurotransmitter dopamine which in turn supports mood, energy, and growth hormone production. Stinging nettle root helps unbind testosterone from sex hormone binding globulin to make it more bioavailable. It also supports liver, prostate, and kidney health. Finally, ashwagandha mitigates cortisol and improves DHEA (the ultimate stress management hormone) which in turn increases testosterone.
Powerful interview today with Nelson Vergal, a bodybuilder, who is living with HIV and credits his energy and health today to anabolic steroid use.
'A few years after his HIV diagnosis, Nelson Vergel [nelsonvergel.com] began wasting away. No matter how much he ate, no matter how many protein shakes he added to his diet, no matter how much iron he pumped, the chemical engineer could not regain 25 pounds the virus had stripped from his 5-foot-7 frame. He watched as dozens of HIV-infected friends progressively lost body fat and muscle -- and, ultimately, their lives.
"Either I have to do something," Vergel thought, "or I'll be the next one." Then he found steroids.
For more than a decade, Vergel has been among the chronically ill patients who take anabolic steroids -- legally -- for the same fundamental reason some athletes use them on the sly: to build up their bodies.
A storm of attention has been paid of late to illicit use of steroids among athletes, who forever want to run faster and hit balls farther. But at the same time, a quiet movement is under way to discover what legitimate role the drugs can play in mainstream medicine.'
Is curcumin an essential supplement? What can it do for your joints and why should you consider using it?
Check out The Physique Formula Curcumin
Studies demonstrate curcumins unique ability to inhibit or slow down protein breakdown after trauma, bed rest or injury. Even more exciting studies show that curcumins benefits extend to cachexia which is muscle wasting from chronic diseases such as cancer or bedridden elderly people. Found in the turmeric root, this extract can also support cognitive and overall health since it passes the blood-brain barrier.
Much of curcumins benefits are talked about for its antioxidant benefits but there are other, perhaps, larger benefits that we're going to get into.
Curcumin and joint pain
Studies on curcumin and exercise show a reduction in exercise induced inflammation and other markers of muscle damage. It does so while also boosting exercise recovery. For athletes or hard training individuals, it appears that curcumin supplements can prevent muscle breakdown while increasing muscle recovery which are both essential for building lean muscle tissue, gaining strength and increasing endurance.
Out of control inflammation is linked to a variety of diseases including cancer and diabetes. Not to mention the fact that our typical diets increase inflammation as well. Curcumin supplementation has been show to block two major inflammatory pathways, Tnf-a and NF-kB. Curcumin also may act similarly to aspirin to both prevent and reduce inflammatory signals at the COX2 pathway. Further research on curcumin and joint pain show that not only did subjects experience less joint pain but they also reported less joint discomfort which is important for resuming daily activities.
So that's less joint pain and less discomfort which means you can potentially get back to activity levels sooner.
German research in rats found that curcumin may also lower intestinal inflammation and strengthen your intestinal wall. Considering that inflammatory bowel syndrome is so prevalent today, curcumin should be considered as an adjunct method for reducing pain.
We're talking Metabolic Flexibility, Reverse Dieting and hypertrohopy training with Dr. Mike.T.Nelson.
Let's about about insulin really quick
The terms insulin resistance and insulin sensitivity get thrown around online a lot these days when it comes to weight loss. No one ever stops to actually explain the difference between the terms and importance that they both play in your physique and health goals.
Your insulin health describes the balance of the hormone insulin and the role it plays in what you eat, when you eat and your overall hormonal health. Insulin, to a large degree, is a “mother” hormone of the body and it’s the first hormone that should be addressed when fat loss, muscle gain or health improvements are needed since insulin health controls your fat burning potential and energy levels.
Insulin is a hormone produced in the pancreas after you eat any food but primarily after you eat carbohydrates. After you ingest a carbohydrate food, like sweet potatoes or even simple sugars, those carbohydrates are absorbed by the body and your blood sugar aka blood glucose, rises. Insulin is released to help your body process the blood sugar. A lean and healthy body can absorb the blood sugar into muscle cells which are then used for energy. That’s an INSULIN SENSITIVE cell. Exercise also temporarily raises your insulin sensitivity.
An overweight and unhealthy individual is less impacted by the insulin which their pancreas releases and they require more insulin to be released in order to shuttle the blood sugar into the cells. As a result, more insulin and glucose is floating around the body. As a result, insulin resistance is increased which can lead to belly fat gain, elevated cortisol, high triglyceride levels, heart disease and increased inflammation. In extreme cases, type 2 diabetes will occur.
I can’t stress enough that it’s not just carbohydrate intake that leads to insulin resistant cells. While carbohydrates are the biggest factor, any food that you eat causes a varying degree of insulin response. Whey protein being one of the foods that causes insulin release. Online bloggers will incorrectly classify whey protein with carbohydrates but they are wrong. Insulin release is a TWO stage process. Whey protein only causes stage 1 insulin release. It’s the 2nd stage of insulin release that causes fat gain.
Paleo dieters and crossfit athletes wrongly assume that high fat diets blunt the insulin response of food and they are incorrect. Each cell in the human body is comprised of two layers of fat (lipids). Depending on the type of fat that you eat, the layers are either healthy or not healthy. A healthy fat layers will be more sensitive to insulin and reduce the chances to store body fat.
You'll be shocked to learn how training negatively impacts your testosterone levels. We look at some blood work analysis and breakdown what diet, training and supplement suggestions can be done.
What does testosterone actually do? It's a great question to start with yet it seems like most people never truly want to know the answer. Testosterone plays multiple roles in sexuality, reproduction, muscle mass, hair growth, bone density, levels of red blood cells and improved well being. Testosterone functions the same in women as well but that seems to often get ignored.
Where does testosterone come from?
The hormone comes from cholesterol which is why a majority of men in their late 40’s deal with low testosterone because those same men are on cholesterol lowering statins. Studies have found a positive correlation between HDL cholesterol levels and free testosterone levels.
Why is testosterone so important?
Testosterone is the sexy hormone buzzword of physique, performance and longevity. Its benefits include increased muscle mass, decreased body fat, improved muscle to fat ratio, increased bone density and health and improved sexual function and vigor. Testosterone's reputation is enhanced due to the fact that all anabolic steroids are analogs of testosterone. They all are designed off of the simple testosterone molecule.
Athletes use illegal drugs and the general public assumes that since steroids are illegal that the power of testosterone is on par with the Death Star.
As you'll learn, while testosterone is important, it is yet another piece to our complex biological puzzle.
This episode covers everything about adrenal fatigue and metabolic damage. The myth, the truth and how to recover from it. If you Crossfit, are training for a figure or physique show or want to live longer ,you need to hear this.
What’s the biggest problem that Crossfit athletes, physique competitors or anyone that trains hard encounters? We're so focusing on doing MORE in the gym that we never realize what we're doing. The heavier the weight, the more volume, the more frequent workouts and any addition to training robs your body of the precious raw materials it needs to optimize your hormones. With excessive training, your body increases the output of the stress hormone cortisol which leaves you sore, wrecks your sleep, steals your sex drive and slows your fat loss.
It’s called adrenal fatigue, otherwise known as metabolic damage, and I bet you have it right now.
How can I be so sure of it? Answer any of the following questions.
-Do you exercise intensely at least 3 times per week?
-Are you actively trying to lose weight and have reduced your calories recently?
-Do you do any form of aerobic cardio training at least once per week?
-Do you have any stress what so ever in your life (kids, work, significant others)?
If you answer “yes” to any of those questions than you likely suffer from some sort of adrenal fatigue. You may not notice any symptoms described below, after all, there is no set definition of what causes metabolic damage and adrenal fatigue, everyone is impacted differently.
Exercise and Metabolic Damage
How does exercise contribute to metabolic damage?
The reason being that exercising in of itself raises the stress hormone cortisol. When you combine intense weight training with increased amount of activity such as daily cardio like a physique competitor would do or double sessions that elite Crossfit athletes generally perform, your body releases more cortisol. As cortisol rises other hormones such as DHEA and testosterone drop.
Most people know that DHEA and testosterone can increase muscle mass, strength levels and sexual drive but both of those anabolic hormones can also increase your immune system, fight cancer and help you live a healthy life.
Recovering from your workout is essential for physique and performance goals. We'll breakdown supplements, nutrition, and other recovery strategies.
Is muscle soreness is important for muscle growth? No.
Is lactic acid bad? No
A study in Clinics in Sports Medicine found that DOMS is the result of microtrauma in the muscles and surrounding connective tissues, which causes inflammation.
Dr.Barry Sears, fish oil expert stops by to discuss inflammation and so much more.
If you stop and ask any nutritionist, trainer or vitamin store employee a supplement question, they likely always end up recommending that you take some fish oil. So is fish oil that good that everyone should be taking it? What about the few studies that come out that show fish oil may have a negative outcome? Is that fact or fiction?
Generally, most of the fish oil studies are very positive and they show a variety of benefits making fish oil a multifaceted supplement. The significant “powerhouses” of every fish oil pill is eicospentaenoic (EPA) and docosahexaenoic acid (DHA), which are often what the studies refer to when they make mention of “fish oil”.
1) Heart Health
Heart disease is the #1 killer in the United States and there is strong science to back up the claim that fish oil plays a positive role in preventing heart disease. Studies suggest that fish oil works to lower triglycerides. If you consume too many calories and have too much body fat, your body will increase your triglyceride levels which essentially chokes your heart. Fish oil supplements have been shown to lower triglyceride levels.
Studies also suggest that fish oil helps to lower blood pressure which is also linked to heart disease. In addition, while fish oil does not lower cholesterol, it does favorably modify the ratio of “good” HDL cholesterol and “bad” LDL cholesterol. Yet another heart health benefits of fish oil.
2) Cognition and brain health
DHA is present in both the gray and white matter of your brain and is especially important in early childhood development. Fast forward to elderly people and fish oil has benefits on helping elderly folks to maintain their cognitive function as they age. Other DHA studies also suggest that it may help to maintain the actual size of the brain as people age and lot of emerging science suggest that fish oil may help fight Alzheimer disease.
Today Adee Zukier from Working Against Gravity stops by to talk diets, Crossfit and how to really eat. We deep dive into the paleo diet, why you should enjoy your food while dieting and much more.
Here's a article on about your metabolism, metabolic damage and fat loss
Let’s talk about your metabolism for a second.
Everything you’ve probably read or heard sounds something like this.
When you want to lose weight, you should eat less and exercise more. If you’re already exercising, do it more. If you’re not eating a lot, eat less.
That’s the same information passed down year after year. Sometimes it’s backed by a scientific theory of “calories in versus calories out”, that’s to say that is you take in less and do more, you’ll burn more.
Expect it doesn’t work but I’ll get to that in as second.
If you asked a group of trainer or nutritionist and even doctors, the following question “What’s the best diet to lose weight?”, you’d get a few different answers with some agreement across the board.
A section will agree that a good fat loss diet is all about the food and choosing good quality foods and eliminating sugar, trans fat and lowering starchy carbohydrates.
Another group will determine that your hormones control your fat loss so you should focus on eating foods that optimize your hormones like healthy fats such as olive oil and coconut oil but you should also lower your starchy carbohydrate intake to control the hormone insulin.
Lastly, you’ll likely have the calories group that tell you to pick a set calorie diet and follow that.
And of course you’ll have the folks that tell you to get on a specific diet like the paleo diet or the DASH diet.
And you know what? They ALL are missing the point.
When it comes to those of us who really want to lose fat while maintaining or muscle (looking good naked), we need a different approach.
If you were ask me about my “diet” I’d obviously point you to my Physique Formula book but here’s my general theory.
When it’s time to diet you want to diet on as MANY calories as possible while doing as little cardio as possible so that you can maintain your muscle and live an active life.
There’s no awards for suffering through hours in the gym or eating boiled chicken and steamed broccoli. This is not a game of who’s stronger or mentally tougher.
Because at some point during your diet, you’re going to need to adjust things so if you follow a 1500 calorie diet, where do you go? 1300 calories? Maybe you do another 20 minutes of cardio a day.
What happens when you hit ANOTHER plateau?
Rachel Balkovec, the first female Major League Strength and conditioning coach stops by to talk functional training, how she finds success and so much more.
Brian Mackenzie of I Am Unscared comes on the podcast to talk Crossfit, Rich Froning, training endurance and more.
Make sure to leave a 5 star review for The Physique Formula podcast, just 1-2 sentences and a 5 star review. Email me at email@example.com for your chance to win a free t-shirt.
Visit http://www.physiqueformuladiet.com and use code "podcast15" to save 15% on all natural physique formula supplements and artificial sweetener free bcaas.
Your diet is too restrictive
There’s not one piece of fat loss science that suggests that you should deliberately remove or eliminate complete food groups. While it may be helpful to cut gluten, wheat, diary or fruit, there’s no reason, especially in the early stages of a diet, to completely remove these foods.
Too many people go all out too early in their diet then wonder why, after a few weeks, their fat loss has stalled. Under eating is just as harmful on your fat loss as over eating is. Especially if you train hard and need nutrients and calories to recover and maintain muscle. Remember, muscle is very metabolically expensive so you want to have enough incoming energy to retain it.
The only food groups you should restrict for the majority of your diet are empty calorie foods like sugars, flavored drugs and processed foods. The rest of the food should slowly be reduce then, possibly, removed completely.
In this edition of The Physique Formula Podcast we do a random show talking about crossfit, gaining muscle, WWE and more.
Make sure to subscribe to the podcast and leave us a 5 star review. Email Jimmy at firstname.lastname@example.org for your chance to win a free t-shirt after you leave a review.
Use code "podcast15" to save 15% on your first order of natural supplements and organic foods at http://www.physiqueformuladiet.com . Try out artificial sweetener free bcaa’s, grass fed whey protein and artificial sweetener free pre workout.
On today's Physique Formula podcast the WodDoc stops by to talk about Crossfit injuries, why Crossfit needs more chin ups, nutrition and so much more Make sure to subscribe and rate this podcast with a 5 star review to get a chance at winning a free t-shirt. Questions? Email email@example.com