Low Carb Options

Low Carb Options

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A low carb diet really only work for 5 to 7 days at a time
before your thyroid and leptin levels react negatively to slow your metabolic rate
and suppress fat burning hormones.

As you can see it can be a double-edged sword. Too many carbs at the wrong time and you’ll store fat, no carbs and your metabolism will slow and put a stop on your fat loss efforts.

You need to get a little “sneaky” and cycle your carb intake to maximise both your health and long term fat-loss.

In fact, it’s mandatory that you use high carb days and even your favourite
cheat foods when using his system.

You’ll use your favourite carbs to:

1. Stimulate the hormones that control your body’s ability to burn off stubborn belly fat
2. PREVENT the metabolic slowdown that causes plateaus when trying to lose weight with a traditional lower carb “diet”.
3. Double the fat-burning effect EVERY time you exercise

The end result? You rid “dieting” from your life forever and AVOID rebound
weight gain once and for all.

Many people damage their metabolism with excessive low
carb dieting, I’m a big believer in keeping carbs in your diet.

If you want to
learn more I will run another workshop soon.

Eat Clean. Train Smart. Expect Results

Jax

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The Cons of Carbs

em>The Cons of Carbs

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1. Carbs spike insulin levels and elevate blood sugar. It’s almost impossible to burn body fat in the presence of high insulin levels (hence – the catch 22 above)
2. Consuming too many carbs over lengthy periods of time can lead to a lot of fat spillover which leads to excess fat storage. Think obesity, heart disease, diabetes, etc.
3. Carbs (especially processed carbs) are the most abused nutrient from both a health and fat loss perspective.
4. Excess carb intake creates a lot of water retention, which leads to a soft look so it makes you look and feel bloated.
5. Processed carbs hide nasty fillers and chemicals that can potentially lead to severe health challenges. We call these obesity additives.

Now you can see why people think you can just cut out carbs to lose weight.

Obviously there’s a lot more to it because we need carbs to stay healthy and keep our metabolism happy and burning fat.

Additionally, low carb diets really only work for 5 to 7 days at a time
before your Fatloss hormones -thyroid and leptin levels – react negatively and slow your metabolic rate and suppress fat burning.

More next time on how to put things together for successful Fatloss.

Eat Clean. Train Smart. Expect Results

Jax

The Pros of Carbs

The Pros of Carbs

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1. Carbs are muscle sparing. In other words, they preserve and prevent the breakdown of lean calorie burning muscle tissue.
2. They provide energy to the brain and the body.
3. They help spark our metabolism and keep it elevated to prevent metabolic slowdown and keep fat-burning hormones at optimal levels.
4. They fuel vitally important metabolic processes in the body that can help us exercise harder and recover faster.
5. They stimulate insulin, which leads to a very anabolic/muscle building environment (this is kind of a catch 22 as you’ll read next)

Rat Clean. Train Smart. Expect Results

Jax

Carb Cycling – Be Prepared for Bloat!

Carb Cycling Notes
This one’s for Yas and Others that feel bloated after their cheat day!

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If you’ve been reading a variety of the fat-loss diet literature that’s available, you’ve very likely come across a technique called ‘carb cycling.’ Essentially carb cycling is a program where you mix higher carbohydrate days with lower carbohydrate days in the effort to lose weight without suffering some of the negative consequences of a pure low carbohydrate diet plan.

Some of these negative side effects include a drop in exercise performance, increased hunger and craving levels, lowered metabolic rate, and difficulty focusing and concentrating at work.

By having those higher carbohydrate days back in there, you offset some of these factors, so generally most people find this approach much more enjoyable to use. Before you hop onto the carb cycling diet program though, there are a few key facts that you must keep in mind and remember. Here’s what to know.

1 / High Carb Days Should Be Placed On Your Heavy Training Days
The very first thing you must know as you go about designing this type of diet program is that in order to see best results, you should be putting your highest carbohydrate diets on the days you perform your hardest workout sessions. For most people, this will mean leg day (or if you’re using a full body workout, it may mean going high carb on all three of those days).

The reason for doing this is simple – your body needs carbohydrates the most on these days. Having them before you do the workout will help fuel your workout so you can work harder and push more weight, and then having an influx of carbohydrates after the workout session will help saturate your muscles with stored carbohydrate (muscle glycogen) and aid recovery.

To ensure these carbs are put to best use and have the least likely chance of turning into body fat, this means timing them correctly throughout your week.

2 / Expect To Experience Some Water Weight Gain.
You must understand, and be prepared that you are likely to experience some water weight gain when doing the higher carbohydrate day. For every gram of carbohydrate you take into the body, you’ll store four grams of water with this. If you’re eating 200-300 grams of carbohydrates on those high carb days, about 1kg of bloats, water weight.

Those who are leaner, that’s you Y, tend to experience this effect the greatest because at that point, any water weight gain is highly noticeable. Try not to let yourself get too alarmed over this. It’s a normal process and is not fat gain. Within a day back on your regular low-carbohydrate plan you should notice this recede.

If you’re someone who really struggles psychologically with weight fluctuations (and how you appear in the mirror), this very well could mean carbohydrate cycling is not for you. It is a side effect of this type of plan, and therefore something for which you must absolutely prepare yourself.

I think, if you are lean – less than 10lbs to lose, try this method to cycle carbohydrates. It might be the way to drop the last few body fat % points.

Eat Clean. Train Smart. Expect Results

Jax

Are so-called sports drinks making you fat?

Are so-called sports drinks making you fat?

Carb-dense sports drinks are an increasingly common sight in the gym – but are they doing you more harm than good, asks Ross Edgley
(Article from Men’s Health – it’s a good one)

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This is why I don’t tell my clients to use pre- exercise drinks or post exercise sugary sports drinks… Just a recovery carb and protein shake or meal in the magic recovery window for best fat lost and recovery results.

Sports drinks are the liquid of choice for elite athletes. We see them in perfectly polished adverts, sipping from their ‘bottled fitness’, and treat their lean physiques as beacons of inspiration for us average gym dwellers.
So on what grounds are researchers from Harvard Medical School claiming that the exact same drinks are responsible for making people fat? It seems almost contradictory: surely sports drinks don’t make you put on the pounds?

The answer lies in a category error. Carbohydrate-dense sports drink formulas were originally created to fuel the hours of intense training professional athletes subject themselves to. We’re talking about regular and sustained exertion – and not a 40-minute spin on the treadmill designed to burn off the weekend’s indulgences.

But advertising is a powerful thing, and as we’ve increasingly turned to the gym to counteract our sedentary lifestyles, so too have we collided the idea of fitness success with sports drinks and those pictures of professional athletes. Lucozade Sport and Powerade may be intended for elite athletes, but they’re now frequently seen next to the treadmill at the office gym.

Should your gym bag contain a sports drink or not? Put simply, if you’re training for Olympic Gold, then yes. But if you’re sole aim is to lose the fat accumulated in daily life, the answer, according to research published in the American Journal of Applied Physiology, is an emphatic no.
Related Articles

Jax.

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Sports drinks are typically high in carbohydrates, so they provide athletes with an efficient source of energy. The problem for those looking to lose the blubber is that carbs cause a rise in the hormone known as insulin, which limits the rate at which you burn fat.
To test this theory, researchers from the University of Texas monitored the impact that ingesting carbohydrates had on people’s ability to burn fat during exercise. They took six healthy, active men and had them complete 60 minutes of cycling in a fasted state — waking up and training without breakfast — and one hour after ingesting 0.8g of carbohydrates per kilogram of body weight. The results were conclusive: “Small elevations in plasma insulin before exercise suppress lipolysis (fat loss) during exercise to the point at which it equals and appears to limit fat oxidation (burning fat).”

The Texas study isn’t the only research to suggest that carbs plus exercise don’t equal fat loss. Scientists from the Department of Human Biology at the University of Limburg in the Netherlands similarly found that carbohydrates interfere with the body’s process for burning fat.

They support the idea that forgoing a pre-workout sports drink gives your body a hormonal fat burning advantage.

But the bad news doesn’t stop there. As well as hindering your efforts in the gym, sports drinks can also make you more prone to storing fat. That’s according to researchers from the Department of Food and Nutrition at Purdue University, who discovered liquid carbohydrates add more calories to the diet because they have a lower satiating effect compared to solid foods. Essentially, people are naively drinking litres of this ‘liquid fitness’ without accounting for the additional carbohydrates and calories in their regular diet.

Now, at this point it’s worth making it clear that sports drinks aren’t the devil’s water – far from it, as long as you’re interested in performance. Nutrition for performance is very different to nutrition for fat loss, and carb-heavy drinks can help fuel endurance efforts, allowing the body to go harder for longer

Just ask scientists from Loughborough University, who wanted to measure the impact a carbohydrate sports drink has on running performance. They took seven experienced endurance runners and had them complete two 30km road races, once with a 250ml sports drink and once with tap water. After monitoring blood lactate and other biological markers they concluded: “Performance time for a 30km road race is improved after ingesting a 5pc carbohydrate solution.”
Sports drinks also aid strength and power athletes who want to shift iron in the gym. Researchers from the University of Queensland subjected athletes to a two-day carbohydrate restricted diet to see if it had an impact on strength. What they found was a carbohydrate restriction program caused a “significant reduction in the number of squat repetitions performed.” Put simply, limiting your carbs in the kitchen can also limit your performance in the weights room.

And what about the guy who hits the treadmill for 40 minutes on Monday morning and then hangs his shoes up for the rest of the week? Well, the research suggests that sports drinks shouldn’t be on his banned substance list – as long as they’re consumed after the run. Scientists have found that consuming carbohydrates in the first 30 to 60 minutes after training can help replenish muscle glycogen and kick-start the entire recovery process. In its post-exercise state, the body effectively becomes a sponge, soaking up all the carbs you have earned on the treadmill and putting them to good use by sending them to the muscles to aid recovery.

All things considered, sports drinks are great if you’re an athlete and know how to use them properly.

But if your goal is to lose fat then don’t be fooled by the glossy, inspirational adverts which come complete with a professional athlete and his washboard abs.

Instead ditch the energy-rich sports drink until at least after the gym and visit the water fountain instead.

http://www.jaxallenfitness.com

Eat Clean. Train Smart. Expect Results

Food Lie #1 : Fibre

Food Lie #1: You’ve Been Lied To About The Fibre

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It’s pretty common knowledge in the health and fitness industry that you should always choose to eat fibrous starchy carbs instead of pure white starches if you’re goal is to lose belly fat.

The most popular example is replacing white rice with brown rice because brown rice has more fibre. The main difference between white and brown rice is the processing and nutritional content. Only one layer (the outermost) is removed when producing brown rice.

When white rice is produced, everything is removed leaving only the “starchy” component. This means pretty much all of the key vitamins and minerals in white rice are lost including the fibre.

Now you can see why we’ve been told to use brown rice instead of white rice. If you’re trying to eat healthy balanced meals and keep blood sugar stable throughout the day, and you’re an exerciser, this is a great choice.

But each cup of brown rice contains only 3.5 grams of fibre for every 45 grams of complex carbohydrates. This means you would have to eat FIVE cups of brown rice (225 grams of extra carbs) just to get HALF of your daily fibre intake. Not to mention it would add nearly an extra thousand calories per day to your daily calorie intake.

Now you can see why trying to get more fibre from starches is really a waste of time and could make you fatter if you’re not careful.

The small amount of fibre you get is a nice bonus side effect, but it’s NOT what healthy starch intake is for. It’s another food lie. You should easily be able to get all the adequate fibre you need on a daily basis from moderate amounts of whole fruits and heaps of cruciferous and other vegetables you include in your meals.

Remember to always consume starches based on your metabolic needs, NOT because they have more fibre. Save your starchy carbs to fuel your daily activities, recover faster from exercise, and keep your metabolic rate at healthy levels.

And make sure you always combine them with a complete protein and veggies whenever possible. This will prevent unhealthy blood sugar spikes and help keep your body in a fat burning state.

And believe it or not, many times the pure glucose based starch found in white rice is BETTER for your hormones and metabolic health than brown rice. You just have to make sure you’re consuming all-natural white starches the RIGHT way.

Eat Clean. Train Smart. Get Results

Jax

Mission Visible Abs- at Any Age #4- control blood sugar

Visible Abs Over 50

#4 – No roller coasters If you want visible abs, your job is to control insulin spikes since your body will not burn fat in the presence of insulin.

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The hormone, insulin is released into the blood stream in response to carbohydrates. When you control your carbohydrate intake, your fat loss efforts will pay off. Plus you won’t get crazy energy swings or cravings!

Eat clean. Train hard. Feel great