North Vancouver Boot Camp Shows a Quick Workout to Blast Your Abs and Boost Your Metabolism - Part 2

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A couple of weeks ago I shared about one of the simplest workouts you can do to work your whole body, get your abs tight and strong, boost your metabolism, and get your cardio in and that is hill sprints.


One of the reasons why its so effective is that you don’t need any equipment to do it, its short, and you don’t have to travel too far as most people have a hill near their home.


As mentioned in that previous post, after most of my own workouts I head outside and perform these hill sprints. They are so effective at boosting your metabolism and working your core that you will most definitely fill your abs for a day or two afterwards.

Normally what I do is about 7-10 sprints each for 10 seconds and then resting and walking back down for 50 seconds.



Here’s what you do. Find a hill with a fairly good incline (nothing less than you see in the video below) and sprint up it as fast as you can for 10 seconds and then make your way back down by walking and rest for 50 seconds and repeat until you have completed 5-20 total sprints.  Perform this 3 times per week in between your boot camp, personal training or your training sessions.

Depending on how long the hill is you can either sprint to the very top and then walk your way down for the rest or do as I do as mentioned above and sprint for 10 seconds (use a stop watch) and walk down/rest for 50 seconds. This will be one of the most taxing 20 minutes of your life, ha ha! I know you liked hearing that :) Check out the video below to see one of our North Vancouver boot camp classess in action. 

 

As you can see from the video everyone's going at their own pace.  So if you aren't ready for sprints or think your body can't handle it right now then go up the hill at a pace that works for you where it’s a challenge but not too hard that you hurt yourself. Each person in the video is going at their own pace so don’t think you have to sprint at a certain speed, that’s not the case at all.

So maybe in your case it’ll be either a fast walk or light jog to start out with and then as you get stronger and your body adapts and gets more used to it, progressively make it a little harder. There's no need to hurt yourself as you can get good results by making it a fast walk/jog if that is where you are at. But remember not to stay there as you’re results and progress will slow in time due to the body adapting to it.


I enjoy hills because running up them is much easier on the joints as you don't need to decelerate as much as on flat or downhill surface. It's really an amazing total body workout and if you do it with the right intensity and really pump your arms, you're abs will be sore for a day or two afterwards as mentioned above.


As mentioned in the previous post, you can take it to the next level by grabbing a partner and a pair of resistance bands and do some resisted uphill running, switching roles every round (check out these bands at http://resistancebandtraining.com.)

No excuses now ;)  Go give this workout a shot on a day in between your workouts and once you do, let me know what you think by leaving a comment below. Also, if you have any questions don't hesitate to let me know below.

Your friend,
Tyron

 PS. If you live in North or West Vancouver, BC and want to experience the boot camp in North Vancouver that GUARANTEES you'll lose at least a clothing size in 30 days or your money back AND will help you get fast results like this girl in the video below who lost 20 pounds, 6.5 inches off her waist and 4 inches off her hips, then click the link below: 

===>North Vancouver Boot Camp 

===>Here's the video:

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A Quick Workout to Blast Your Abs and Boost Your Metabolism

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One of the simpliest workouts you can do to work your whole body, get your abs tight and strong, boost your metabolism, and get your cardio done in between either your boot camp or personal training sessions is hill sprints.

Doesn't necessarily need to be this steep but it sure burns!

After most of my own workouts, I head outside and perform hill sprints. They are so effective at boosting your metabolism and working your core that you will most definitely fill your abs for a day or two afterwards.

Normally what I do is about 7-10 sprints each for 10 seconds and then resting and walking back down for 50 seconds. 

What you can do is find a hill and sprint up it as fast as you can and then walk backwards down the hill and repeat until you get 5-20 total sprints. Depending on how long the hill is you can either sprint to the very top and then walking your way down for the rest or do as I do and sprint for 10 seconds (use a stop watch) and walk down/rest for 50 seconds.  This will be one of the most taxing 20 minutes of your life, ha ha! 


If you are not ready for sprints or think your body can't handle it right now then go up the hill at your own pace either a fast walk or light jog and then as you get stronger and your body adapts and gets more used to it, progressively make it a little harder.   There's no need to hurt yourself as you can get good results with making it a fast walk/jog if that is where you are at.





I enjoy hills because running up them is much easier on the joints as you don't need to decelerate as much as flat or downhill running. It's really an incredible whole body workout and if you do it with the right intensity and really pump your arms, you're abs  will be sore for a couple days afterwards as mentioned above.


Plus, walking backwards is a great way to actively recovery, mobilize your ankles, and stretch your calves and hamstrings.


If you want to take it to the next level, grab a partner and a pair of resistance bands and do some resisted uphill running, switching roles every round (shout out to the band man and RBT.com).


Give that workout a shot and let me know what you think by leaving a comment below. 


Your friend,
Tyron 


PS. Don't forget to download Michelle's Oatmeal Cookie Recipe.  You and your family will be happy you did :)  If you have too many of them, use the workout above :)

PPS. My friends Tina and Darren from High Maintenance Salon are offering all my clients 15% off any hair service, this includes hair cuts, colours, highlights, lowlights & deep conditioners (cannot be combined with any other coupon or promotion).  The salon is located at 3069 Lonsdale Ave, North Vancouver.  To find out more info visit http://www.highmaintenancesalon.ca or call 604.904.9598.

PPPS. If you live in North or West Vancouver, BC and want to experience one of the best boot camps in North Vancouver that also GUARANTEES you'll lose at least a clothing size in 30 days or your money back AND will help you get fast results like the lady in the video below who lost 22.5 pounds and 21.5 total inches, then click the link below:

===>North Vancouver Boot Camp

===>Here's the video:

 

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Want to Lose Fat? Start Building Lean Muscle

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It's really that simple (at least when it comes to the exercise aspect).

Your metabolism (how many calories you burn) depends highly on how much lean muscle tissue you have, i.e. the more you have, the higher your metabolism and the more calories you burn everyday even while sitting on the couch...I know you liked that ;)

Nutrition of course plays a huge part in losing fat but from the exercise standpoint, building muscle is paramount.

In our exercise programs we focus primarily on helping clients do just that and when combined with one of our nutrition programs, fat loss is the result.

What you want to focus on in your exercise program is using weights that challenge you for each particular exercise. For example when doing an exercise such as Dumbbell Split Squats (as my clients have grown to really enjoy, right? :) and are doing them for 30 seconds each leg, you want to select a weight that challenges you where near the end of the 30 seconds you are fatiguing and aren't able to perform the exercise at the speed or intensity as at the beginning of the 30 seconds.  

Dumbbell Split Squat...a favourite in our program :)

Three things to watch for: speed of movement, form, and range of motion. When either one of these deteriorate, i.e. speed slows down, form breaks down or the range of motion lessens then the set should stop. Now if you selected a weight that is too light you probably won't notice any of this happening as you will be able to perform the exercise the same way throughout the 30 seconds. 

Everyone is different. For one individual bodyweight on that exercise (not holding any dumbbells) might be hard enough and be the challenge they need to build muscle where as someone else might need to hold a 40 lbs dumbbell in each hand to get that same challenge. Don't worry about what the weight is, if you can lift more, use more. [Side note: If you are a female and are worrying about getting big and bulky, don't be. Its actually quite hard for females to get like that since you have 10 times less testosterone than a male does and if you are on a sound nutrition program that's creating a calorie deficit this will negate this from happening as well.] 

So essentially exercising this way is the key to boosting your metabolism and losing fat consistently. For if you do things the same way week after week your body will adapt to it and will NOT continue to change, i.e. you won't build more muscle and thus you won't burn as many calories during the workout nor as many afterwards (and this is where most fat loss takes place - after the workout) and therefore you won't continue to change the way you look and feel. 

So apply this to your workouts and see a radical change in how those skinny jeans finally fit :)

I hope this tip helps. 

Tyron

PS. My friends Tina and Darren from High Maintenance Salon are offering all my clients 15% off any hair service, this includes hair cuts, colours, highlights, lowlights & deep conditioners (cannot be combined with any other coupon or promotion).  The salon is located at 3069 Lonsdale Ave, North Vancouver.  To find out more info visit http://www.highmaintenancesalon.ca or call 604.904.9598.

PPS. If you live in North or West Vancouver, BC and want to experience one of the best boot camps in North Vancouver that also GUARANTEES you'll lose at least a clothing size in 30 days or your money back AND will help you get fast results like the lady in the video below who lost 22.5 pounds and 21.5 total inches, then click the link below:

===>North Vancouver Boot Camp

===>Here's the video:

 

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4 Wild Substances That Fight Belly Fat

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Most of us don’t just want to lose “weight”. We want to lose body fat. This is what really concerns us, cosmetically speaking, at least.

Body fat, referred to by scientists as adipose tissue, is the stuff that can hide shapely, defined muscles from view, make your bikini fit awkwardly (or not at all), put rolls on your belly, and so on. To lose body fat and prevent it from finding you again, you must burn more of it than you store. When you achieve this scientists say you are in negative fat balance, and it can be a very positive thing. Indeed, if you stay in negative fat balance long enough, then you will unquestionably lose body fat.

The supermarket is a great place to go for things that can increase body fat. But it’s also home to some of nature’s most powerful tools for helping you lose it. In this exclusive report we reveal 4 natural “slimming secrets” that can immediately increase your calorie-burning rate, the first and most critical step toward achieving a negative fat balance and fitting into your swimsuit properly again.

1.   Coffee (caffeine)
While the proportions may shift from moment to moment, your body always burns a mixture of three fuels: carbohydrate, fat and protein. Thus, if you increase your overall calorie-burning rate (a.k.a. metabolic rate), it’s pretty much guaranteed that your fat-burning rate will go up, bringing you that much closer to the negative fat balance territory where real slimming occurs.

About 75% of the caffeine consumed in the United States comes from coffee, a product that no supermarket can be considered complete without. Caffeine is recognized worldwide for its ability to enhance alertness and performance. However, it also displays fast-acting calorie-burning properties. For instance, a study involving lean and overweight (obese) subjects reported that a single 100-mg dose of caffeine (equivalent to a little over 1 cup of coffee) was enough to raise their calorie-burning rate by up to 4% for 2.5 hours.

While a 4% increase may not seem like a big deal, it can turn into one. The scientists who conducted the study explain, “…if it is assumed that there is no compensatory increase in food intake, the increase [in calorie-burning rate] after caffeine would represent an energy deficit of 75-110 kcal/day. These changes may be small but over several months could accumulate and lead to substantial changes in body weight.”

But wait. Regular coffee drinkers know all too well that you can become tolerant to its energizing effects over time. Won’t the same thing happen here? Fortunately, evidence suggests that caffeine’s calorie-burning effects persist with repeated exposure. Case in point: The subjects in the above study were all mild to moderate consumers of caffeine, consuming anywhere from 250-500 mg per day, equivalent to ~3-6 cups of coffee. Yet they all enjoyed a calorie-burning boost from the relatively small dose given to them.

2.   Hot Pepper (capsaicin)
The waiter places a delicious meal in front of you that includes a spicy curry sauce. You devour it. For the next 30 minutes your calorie-burning rate is cruises at 10% above baseline, equivalent to burning an additional 129 Calories per day, or 27% of the caloric value of the entire meal. Sounds too good to be true? This fictitious scenario became a reality at Kyoto University in Japan when scientists gave young women a 481-Calorie meal consisting of a yellow curry sauce containing 3 mg of capsaicin.

Capsaicin is the compound responsible for the sharp, and for some of us, intolerably painful, sensation produced by eating hot red peppers. It’s also to blame for the beads of sweat that appear on your forehead as you do so. Thus, it may come as no surprise to learn that deep inside the body capsaicin can increase your calorie-burning rate by stimulating a process known as thermogenesis. Thermogenesis essentially involves the release of calories in the form of heat. Once released, they can no longer be stored as body fat. In addition to increasing thermogenesis, capsaicin has been found to improve meal satiety (i.e. how full you feel after eating), thereby reducing your risk of overeating. In animal studies it has been reported to increase calorie-burning rate and reduce body fat. 

Of course, the single most powerful way to increase your calorie-burning rate and get into negative fat balance is to exercise. Here, too, capsaicin may boost your slimming efforts. When scientists gave healthy subjects capsaicin an hour before performing low-intensity exercise (stationary cycling), they burned more fat. The increase was impressive enough that the scientists suggested capsaicin be used as an adjunctive therapy in the treatment of elevated blood lipid levels and/or obesity.

3.   Cinnamon
Cinnamon often serves as a flavorful addition to carbohydrate-rich meals. How great is it, then, to learn that it may help “push” more of those carbohydrates into lean muscle and away from fat cells (adipose tissue)?

Most of the carbohydrate calories you eat are eventually converted into glucose (a.k.a. blood sugar). The hormone insulin helps direct glucose into your body’s cells, including muscle cells. The more sensitive your muscle cells are to insulin, the more efficiently they can scoop up glucose and store it for later use, such as providing your muscles with energy during exercise. All other things held constant, this leaves less glucose available for your fat cells, which might otherwise use it to make body fat.

Of the many plants studied to date, cinnamon has been reported to be among the most powerful in terms of its ability to enhance insulin sensitivity and keep blood glucose levels in check. When added to a carbohydrate-rich meal, it reduces the rise in blood glucose normally experienced afterwards. While the effects on insulin sensitivity may take a couple of weeks to manifest, the improvements in blood glucose control appear virtually immediately.

So cinnamon increases insulin sensitivity and improves blood glucose regulation. Great. However, does this mean it can help you lose body fat more quickly? In fact, this ancient spice might help you do more than that. Dr Richard Anderson (Ph.D.) at the US Department of Agriculture has conducted numerous studies on cinnamon.  He says that if cinnamon is consumed long-term, it can enhance lean body mass (this includes muscle) and reduce body fat, something he and his scientific colleagues demonstrated in a study performed in 2006.

4.   Green Tea
White, green and black varieties of tea all contain caffeine (anywhere from ~14-61 mg per 6-8 oz serving). But it’s green tea that seems to get the most attention from scientists when it comes to burning fat. And its fat-burning effects are due to more than its caffeine content.

In one frequently cited study, healthy young men were given a green tea extract three times per day. Their 24-hour calorie-burning rate was 3.5% higher than that of subjects taking a placebo. This was equivalent to burning an additional 200 Calories per day -more than enough to eventually produce substantial weight loss and reductions in body fat.

Not only did green tea cause the subjects to burn more calories, but a larger proportion of the calories burned were determined by the scientists to have come from fat. That is, green tea was pushing them closer towards negative fat balance territory, if not pushing them right into it. Based on the scientists’ comments (they used the term “remarkable” to describe green tea’s effects), they seemed to be quite impressed. Indeed, green tea’s thermogenic effects in this study were as powerful as much larger doses of caffeine.

Your friend,

Tyron


New Clinical Trial Reveals Nutrient Which Helped Participants Lose 3X More Weight Than Average.  The Average Weight Loss Of People Who Took This Nutrient Was 30 Pounds In Just Three Months. Check it out by clicking the link below.


===> http://progradenutritionals.com/prograde-metabolism.html
 

SCIENTIFIC EVIDENCE

Dulloo et al. (1989). Am J Clin Nutr 49:44.

Matsumoto et al. (2000). J Nutr Sci Vitaminol (Tokyo) 46(6): 309.

Shin and Moritani (2007). J Nutr Sci Vitaminol (Tokyo) 53(2): 124.

Hlebowicz et al. (2007). Am J Clin Nutr 85: 1552.

Solomon and Blannin (2009). Eur J Appl Physiol 105(6): 969.

Ziegenfuss et al. (2006). J Int Soc Sports Nutr, 3:45. Dr. Anderson’s comments were provided during personal communications conducted in March 2010.

Chim et al. (2008). J Anal Toxicol, 32(8): 702.

Dulloo et al. (1999). Am J Clin Nutr 70: 1040.

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Antioxidants Like Green Tea May Slow Down Aging

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Green tea and antioxidants are wildly popular right now, and for good reason.  The health benefits of green tea seem to keep growing every day.  It is a highly researched nutrient at the moment; and, one of the things being researched is how it slows down the aging process.

Green tea has been used for hundreds of years as a medicinal agent and of course as a beverage.  A question that is asked quite often is, "Is black tea the same as green tea?"  The general answer is "no" and the reason why is that generally black tea is produced by oxidizing young tea leaves, where green tea is produced from steaming the leaves at very high temperatures.  This inactivates the oxidizing enzymes which keeps the beneficial polyphenol intact.  

Now this doesn’t mean black tea is bad for you, but generally green tea has a higher polyphenol level because of the way it is processed and produced.  Now that we have this question out of the way, let’s get to how green tea slows down our aging process. 

Some of the benefits of green tea and its antioxidant properties are to improve cardiovascular health, prevent and reduce the risk of various diseases, as well as anti-inflammatory properties. 

 

We, of course, can’t ignore all the research on how green tea and green tea extracts help with boosting your metabolism and weight loss.  

A recent study indicates that green tea may protect DNA from damage associated with the aging process.  This placebo-controlled study included 18 healthy individuals that were randomly assigned to receive two cups of green tea or water every day for 4 weeks.

 

The results of the study found a 20% reduction in various levels of DNA damage.  DNA damage is our primary cause of accelerated aging and disease, so it is important that we keep our DNA as healthy as possible.

What this study indicates is that regular consumption of green tea or green tea extracts that contain these powerful polyphenols may protect against damage to your DNA and slow down your aging process.  

If you don’t like the taste of green tea, you can also consume this powerful nutrient in the form of supplementation which can be found in Prograde Metabolism and Prograde Longevity. 

 Yes green tea ice cream has benefits too :)
(I know there were some of you that wanted to hear that, you're welcome)

Your friend,

Tyron

New Clinical Trial Reveals Nutrient Which Helped Participants Lose 3X More Weight Than Average.  The Average Weight Loss Of People Who Took This Nutrient Was 30 Pounds In Just Three Months

 

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Your Primary Fat Loss Enemy: The Definitive Guide to Sugar

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As mentioned in a previous post that insulin is the primary hormone we need to control if we're going to have any sort of success when it comes to lose weight, keeping it off and looking and feeling the way we want. Well I've finished reading that great book that one of my trainers lent me (thanks James!) that I mentioned to you before called The Primal Blueprint by Mark Sisson (MarksDailyApple.com) and I wanted to share with you what he says to say about sugar, its different types and the impact it how on insulin (there's that hormone again) and weight gain.

When it comes to weight/fat loss it's all about INSULIN (if you haven't read that one I highly recommend you do so you gain a greater understanding of it)! And when it comes to controlling insulin and its impact on weight gain, its all about SUGAR! If you've been struggling to lose weight this WILL really help in understanding what's going on. Let's delve into this a little deeper.

Buckle up. [Again as mentioned last post, if I harp on any particular food you enjoy; there's no need to worry as I won't say you can never eat that food again (sounds like a mild form of torture) as you can enjoy ALL your favourite foods on your Cheat Day once per week as outlined in my Unstoppable Fat Loss Nutrition System. (For those who don't know the premise behind a Cheat Day its part of my nutrition program and its necessary to keeping your metabolism elevated and your body in fat burning mode as strange as it sounds...it works!)]

Your Primary Fat Loss Enemy: The Definitive Guide to Sugar


You’d think this post would come with a blaring alarm, flashing strobe light or at least an ominous gong. Sugar, after all, gets little welcome around these parts. It’s on one hand a dastardly devil, shameless snare for many a man, woman and child. Beyond this luring, ignoble reputation, however, you’ll find (as is so often the case in life and biology) the story is a bit more complicated – and compelling – than the proverbial black hat. Sugar comes in many forms of course, and each of these leaves a certain amount of damage and destruction in its path. Yet, what do we do when sugar naturally accompanies some of the healthiest fare out there? Do we forgo it altogether when a touch ties an otherwise good Primal recipe together? Are the typical substitutions any better when we choose to use a sweetener? We’ve covered the artificial options in the past, but today I’ll give several natural varieties of sugar their due – the obligatory facts, the practical details and a final Primal analysis.

Why Avoid Sugar?

How could I possibly talk sugar without the warning? If you’ve spent any time around MDA, you likely know the drill. Despite its beloved place (not to mention omnipresence) in our culinary culture, sugar offers the following gifts that keep on giving:

* Sugar stimulates a physiological stressor-reaction cascade that provokes adrenaline and cortisol release and thickens the blood.
* Sugar effectively disables your immune system by impairing white blood cells’ functioning.
* Sugar decreases your body’s production of leptin, a hormone critical for appetite regulation.
* Sugar induces significant oxidative stress in the body.
* Sugar appears to fuel cancer cells. (Check out Free the Animal for much more on the cancer connection.)
* Sugar promotes fat storage and weight gain.
* Sugar disrupts the effective transfer of amino acids to muscle tissue.
* Sugar intake over time spurs insulin resistance, subsequent Type II diabetes and the entire host of related health issues like nerve damage and cardiovascular disease.

Yes, sugar is one insanely powerful drug. Addictive, to boot.

Different Types of Sugar

Public service message aside, let’s get into the nitty-gritty now. Chemically speaking, there are different kinds of sugar. The natural sweeteners and sugary foods we eat contain varying proportions of these. Let’s look at a few of the most common forms.

Glucose

Glucose is the cornerstone of most carbohydrates. It’s a monosaccharide that often combines with and creates other forms of sugar (e.g. sucrose, lactose). In plants, glucose is formed through photosynthesis and stored as starch. In our own bodies, glucose is a precursor for (and product of) glycogen. It’s the common currency of carb-based fuels. In fact, our bodies manufacture glucose (through gluconeogenesis) when our blood levels get too low. Dextrose, a common isomer (same formula, different structure) of glucose, is also referred to as dextroglucose or glucose. Insulin directs glucose processing in the body when blood glucose is already sufficient or high. Glucose supply can be routed to cells throughout the body (e.g. brain cells, red blood cells, etc.) and used right away for energy, or it can be condensed and stored in both the liver and muscle as glycogen for later use. Maltose is a disaccharide joining two glucose molecules. Although it is significantly less sweet (about half of glucose’s sweetness), it is metabolized in the same way glucose is.

Fructose

Then there’s fructose, which is an isomer of glucose. It’s also called crystalline fructose, laevulose/levulose, or fruit sugar. (Crystalline fructose isn’t the same as the manufactured concoction called high fructose corn syrup. We’ll get to that one shortly.)

Some people have a harder time digesting fructose than others. Fructose (in the form of certain fruits, corn syrup, etc.) can cause everything from bloating to diarrhea in these folks. Some experts argue that fructose is a better choice for those with diabetes/insulin resistance because it’s more densely sweet, which encourages people to use less. It also has a lower glycemic value than glucose or sucrose. Indeed, fructose raises insulin less than glucose; however, fructose results in higher ghrelin levels, which boost rather than suppress appetite like insulin does. It also appears to throw off mineral levels (PDF) in the body. Finally, fructose is processed almost solely by the liver. There is some evidence that this concentrated burden on the liver over time can contribute to non-alcoholic fatty liver disease. The liver’s metabolism of fructose also produces uric acid, a predictor of cardiovascular disease. Fructose appears to be some pretty nasty stuff. For more information on fructose see Dr. Lustig’s video presentation, Sugar: The Bitter Truth, and then follow it up with a counter-perspective from Don Matesz: Paleo Basics: Fact vs. Fiction.

Sucrose

Sucrose is a disaccharide sugar comprised of fructose and glucose in a 1:1 ratio. It’s perhaps the most familiar of the sugars, since sucrose is also known as table sugar. Although it’s found in fruit and other plants (often with varying amounts of free fructose), sugar cane and sugar beets are the most popular sources for commercial production. Given that sucrose contains a large amount of fructose, it shows similar metabolic patterns to the monosaccharide fructose and particularly to high fructose corn syrup, which is commonly blended to an approximate 55% fructose: 45% glucose mixture.

Common Sugar Sweeteners

Now that we’ve covered the basics on the most common sugars, there’s the question of how all this plays out in our everyday choices. Clearly, we want to avoid sugar as a whole, but few of us achieve full sugar abstinence 100% of the time. Consider this run-through a quick and dirty snapshot of common sweeteners that can inform your decision-making.

Glucose Syrup/Corn Syrup

Glucose syrup in this country is usually made from corn, but it can be produced from other starches like potatoes and rice. Chemically speaking, true glucose syrup/corn syrup consists mainly of glucose sugar; however, some companies like Karo add fructose to their products. It’s commonly used as a sweetener plus emulsifier for food items that require a smooth texture like hard candy. Although glucose itself rates a 100 on the glycemic scale, corn syrup generally falls around 75.
HFCS

Like corn syrup, high fructose corn syrup (HFCS) is produced from corn starch; however, the manufacturing process deliberately converts a certain percentage of initial glucose into fructose. The two most common HFCS mixtures are HFCS-55 (containing 55% fructose) and HFCS-42, the former typically added to sodas and the latter added to other processed foods. The presence of fructose in HFCS appears to be key behind its myriad of negative health effects. Fructose content not only contributes to liver disease but lowers HDL levels while increasing small, dense (and more dangerous) LDL particles. As mentioned earlier, fructose also doesn’t flip the hormonal satiation switch as glucose does. Finally, the HFCS industry has been haunted by evidence of mercury contamination related to its production techniques.

Table Sugar/Sucrose

As mentioned, table sugar is actually a 1:1 combination of glucose and fructose and is metabolized in much the same way as HFCS. It’s GI measures around 64. One potential advantage of table sugar over HFCS is the absence of risk for mercury contamination.

Fruit Sugar

Even if you’ve sworn off adding sweetener of any kind to any food ever, there’s the question of fruit. Although the PB advises moderation and selectivity for most nutritional bang for the sugar buck, the best Primal fruits offer some of the highest ORAC values you can get from anything. Is it really necessary to swear off even nutritional powerhouses like berries and cherries to avoid their natural sugar content? The picture gets further complicated by the fact that “fruit sugar” doesn’t exist as a consistent chemical formula. Different fruits contain varying ratios of fructose, glucose and sucrose. Higher fructose-containing fruits include apples and pears, mangos and papaya, while relatively lower fructose fruits include cherries, figs, plums, kiwi, fresh and dried apricots, dried prunes and bananas. Keep in mind, however, that lower fructose ratio fruits can be higher in total sugar.

Raw Honey

Honey consists of dextrose and fructose (broken down from sucrose through honey bee’s digestion) in a nearly 1:1 ratio (with other components such as water, wax, nutrients, etc.). Raw honey has a glycemic index of about 30, but processed honey clocks in around 75. Those who have a harder time digesting fructose can often tolerate honey. Although conventional processing destroys much of honey’s natural benefits, raw honey serves up a (many claim therapeutic) dose of antioxidants, minerals, vitamins, amino acids, and enzymes.

Maple Syrup

Maple syrup is boiled and refined sap from maple trees. It has a GI of 54 and is low in free fructose but high in the fructose-glucose disaccharide sucrose. Nutritionally speaking, it contains manganese, iron and calcium.

Molasses

Although molasses has a fairly equal fructose-glucose ratio (half in free fructose/free glucose and half in disaccharide sucrose), it offers the nutrients extracted in table sugar production: iron, calcium, magnesium, potassium, phosphorus, copper and zinc.

Agave Nectar

The last few year have marked agave nectar’s time in the sun, so to speak. The sweetener has enjoyed growing popularity for some time, but experts are beginning to question whether agave nectar lives up to its reputation. Agave nectar is often heralded as low on the glycemic index (15), however, processing techniques result in a 75% or more fructose content. Given the increasing strikes against fructose, it’s harder to justify use of a higher fructose sweetener without significant nutritional benefit.

Palm Sugar/Coconut Sugar

An up and coming (in this country) sweetener is coconut sugar. The sugar is actually made from a variety of palm sources, but the palm and coconut labels are used (albeit mistakenly) interchangeably. It’s largely sucrose-based and registers in the 30s/40s on the GI. The taste is relatively light from what I understand, and the nutritional profile is worth noting.

There you go, folks. Information is power when it comes to your health, and I hope this list offered good food for thought. Here’s my analysis. When you are choosing whether/how to include sugars in your Primal diet, I’d suggest paying closest attention to the total sugar content first, then to any nutritional benefits, and finally to the fructose content. Blueberries might have a relatively equal fructose/glucose ratio, but they offer huge antioxidant benefit. On the other hand, dried apricots have a lower fructose ratio, but their overall sugar content dwarfs many fruits ounce for ounce. Raw honey and coconut sugar likewise offer solid nutritional benefit for their sugar content compared to other sweeteners. Of course, any sugar should be used in strict moderation, but it’s clear not all sweeteners are Primally equal.

Now it’s your turn, my friends. I’ll look forward to reading your thoughts! Thanks for joining me today.

PS. Stay tuned for our next 45 Day Transformation Weight Loss Cleanse Challenge packed with prizes for all participants and a grand prize for the winner and the one who refers the most people to the Challenge. We'll most likely starting the next 45 Day Cleanse Challenge Saturday August 21, 2010. Just recently a client of ours on the cleanse lost between 20-23 pounds in only 30 days!

PPS. If you live in Vancouver, BC and want to experience some of the best rapid weight loss personal training that GUARANTEES you results or your money back, click the link below:

==> North Vancouver Personal Training


PPPS. Or if you live in North or West Vancouver, BC and want more of a group setting at a cheaper price than 1-on-1 personal training but still want to experience one of the best rapid weight loss fitness boot camps that'll help you get results fast and get you lean and strong then please click the link below:

==> North Vancouver Boot Camp Tweet This

5 Reasons Why “Slow-go” Cardio Just DOESN'T Work

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Hi, Tyron here with really cool guest post from Joel Marion, fat loss and body transformation expert and creator of Cheat Your Way Thin, the "cheating" system to effortlessly strip away countless inches and melt stubborn body fat fast.

But before I get to that I just wanted to remind you of my 36 Day Rapid Fat Loss Holiday Program that I'm opening today, Monday November 30th.

People are always wanting to the fast solution to help them shrink the waist, hips and buns area…

… while there is no quick fix (I don’t care what the infomercials claim) I did go to the drawing board and crafted a new 36 day rapid fat loss program that’s right up your alley – if you want fast results.

You probably know that Resurrect Your Body Boot Camp's evening class is pretty much full, but we do have room for another small group so I thought I’d let you know that my NEW 36 Day Rapid Fat Loss Holiday program starts Monday, November 30th and the best part is that the 36 day program is discounted to only $147 and INCLUDES my Unstoppable Fat Loss Nutrition Formula Program to help you incinerate the body fat fast. That's up to 24 sessions of boot camp for ONLY $147 at a ridiculously low rate of $6.20 per session!

The only catch is that the camp is almost full and we can only take on 3 more participates. So if you’re ready to fit into your skinny jeans again and want to firm and tone your body all while dropping inches and pounds then make sure to register for our 36 Day Rapid Fat Loss Boot Camp.

Here’s how to register…

Just call me at 604.626.2342 or email me at TyronPiteau@gmail.com and let me know that you want in on the 36 Day Rapid Fat Loss Boot Camp and I’ll get you all dialed and ready for Monday, November 30th. You will still be able to enter the program during the entire week of Monday November 30th even if you miss the first day.

Classes take place:

At BFit Personal Training Studio in North Vancouver at
Suite 103 – 38 Fell Ave. (near the North Shore Auto Mall)
Monday, Wednesday, Friday
7:15-8:00pm (in the evening)

At Absolute Academy in North Vancouver at
2104 Front Street (just off Old Dollarton, near the Second Narrows Bridge behind Maplewood Plaza)
Monday, Wednesday, Friday
11:45am-12:30pm (noon)

You can attend either class depending on your schedule and what works best for you that day, i.e. attend the midday class on Monday, evening class on Wednesday and midday class on Friday.

Workout Buddy Discounts
Also, for EVERY friend you bring to attend the 36 day program, I'll give you $50 ca.shback. So feel fr.ee to bring as many people as you want and for EACH one I'll give you $50! So you can get the entire program FR.EE for bringing a couple people. Not bad if you ask me.

30 Day Money Back Guarantee!
All my fitness boot camps come with an iron clad 30 day mo.ney back guarantee. If during your first 30 days you don't lose AT LEAST a clothing size and aren’t thrilled and satisfied with my fitness boot camps, just let me know and I'll refund your purchase price, no hard feelings. This is a no-risk, no fine print, you can't lose, money back guarantee. Your satisfaction is my goal. So if you sign up today for the 36 day program and don't like it within the first 30 days you'll get every single penny back.

Here’s how to register…

Just call me at 604.626.2342 or email me at TyronPiteau@gmail.com and let me know that you want in on the 36 Day Rapid Fat Loss Boot Camp and I’ll get you all dialed and ready for Monday, November 30th. You will still be able to enter the program during the entire week of Monday November 30th even if you miss the first day.

Now to why "slow-go" cardio DOESN'T work for fat loss.

---

Apparently, many people are still stuck doing long duration, low-intensity cardiovascular exercise — yikes!

Here’s the deal: if you’re looking to achieve maximal benefit from the time you put into your workouts, long duration “slow-go” cardio is NOT the way to go, and for many reasons.

Here are my top 5:

1. Minimal calories burned — 45 minutes on the treadmill may burn a whopping 300 calories if you’re lucky, the equivalent of ONE TENTH of a pound of fat. Exercise ten hours a week and you might just lose a pound!

Which brings me to my next point:

2. Way too much time involved — I don’t know about you, but I don’t have hours and hours of my time to pour into working out each week. In fact, very rarely do I ever exceed three hours of exercise weekly, and you know what? That’s ALL you need.

Beyond that, slow-go cardio is:

3. BORING as heck — Sitting on an exercise bike staring at the wall in front of me for 45-60 minutes? No thanks.

But perhaps even worse is the fact that slow-go cardio provides:

4. No prolonged metabolic benefit — Did you know that with higher intensity exercise it is possible to continue to burn calories for up to 48 hours post workout? It’s true. But you know what else is true? Long duration, low intensity cardio provides virtually NO prolonged elevation in metabolism. In fact, with slow-go cardio, metabolism returns to baseline almost IMMEDIATELY following the exercise session.

And finally, the reason that trumps all the others:

5. Minimal fat loss — Minimal calories burned during the session and virtually no additional calories burned afterward = minimal, if any fat loss results. And let’s be honest, the only reason anyone is doing cardio is for the “result”.

So if slow-go cardio isn’t a great solution, what is?

Short duration, high-intensity exercise. Less time, faster results — THAT’S what it’s all about. Circuit-style training where you go from one exercise to the next with MINIMAL rest. This REALLY gets the metabolism cranked up!

And keep in mind, “high intensity” is relative to you. I don’t care if you’re already in great shape or if you’re 40 lbs overweight, you can exercise with intensity.

So what about you? Are you stuck doing slow-go cardio or have you embraced the benefit of much shorter, higher intensity sessions?

Let me know in the comments below. I'd enjoy hearing your thoughts and questions below.

Joel Marion has appeared on such television networks as NBC, ABC, and CBS, is a frequent guest on SIRIUS satellite radio, and has been featured in the pages of more than 20 popular national newsstand magazines including Men’s Fitness, Woman’s Day, Maximum Fitness, Oxygen, Clean Eating, MuscleMag International, and Muscle & Fitness Hers. His other accomplishments include winning the world’s largest Body Transformation contest for “regular” people, the Body-for-Life Transformation Challenge, in 2001. He's authored the internationally best-selling ebook, Cheat Your Way Thin.

Grab your copy by clicking the link below:
Cheat Your Way Thin

p.s. If you live in Vancouver, BC and want to experience some of the best rapid weight loss personal training that GUARANTEES you results or your money back, click the link below:

North Vancouver Personal Training


p.p.s. Or if you live in North or West Vancouver, BC and want to experience one of the best rapid weight loss fitness boot camps that'll get you lean and strong like the ladies in the video below (check out the video if you haven't already it's hilarious), please click the link below:


North Vancouver Boot Camp

Click the video below:

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One of The World's Greatest Snacks -- A Healthy Treat for a Lean Body

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Hey Tyron here with another really cool guest post from Mike Geary, fat loss and abs expert and creator of The Truth About Six Pack Abs, the #1 Rated Abs Program on the Internet(As Ranked by Clickbank.com).

But before I get to that I just wanted to remind you that I
opened up another one of my highly successful fitness boot camps back in September that runs at 11:45am to 12:30pm (noontime) every Monday, Wednesday,
Friday at 2104 Front Street, just off old Dollarton Rd. in North
Vancouver. All my members now have access to 2 locations to choose from. So whether you sign up for 1, 2, or unlimited times per week, you can choose each week what location and time works better for your schedule.

Stay tuned as the opening of my 3rd boot camp Monday, Wednesday, Friday will most definitely be on the horizon, possibly downtown as I've had quite a bit of interest for one there. Please leave a comment below letting me know which time(s) (i.e. 6am, 7am, 5:30pm, etc) would work best for you whether its downtown or in another part of the city as I want to accommodate those interested as much as I can.

For those who want to sign up for your FR.EE 1 week
trial visit http://www.ResurrectYourBodyBootCamp.com. Now you can attend any location that works for you, i.e. Monday come to the
noon class, Wednesday come to the evening class, and Friday come to
the noon class. Your choice! And those who sign up for my Rapid
Results program can attend as many classes as they want per week
which works out to 6 classes at $8 per class!

Back to the article, Mike wrote an article about the mighty benefits of nuts, particularly pistachios. If you've ever gone through my Unstoppable Fat Loss Nutrition Formula you'll know I'm a fan of nuts and nut butter as you provide a good amount of protein (important for muscle growth and fat loss), healthy fats, fibre, and vitamin and minerals.

Read the short article below and put action to what you learn as its the doers that get results in life not the hearers (or readers in this case :)!

Unstoppable Fat Loss Formula,

Tyron

One of The World's Greatest Snacks -- A Healthy Treat for a Lean Body

Hi, Mike Geary here again with another kickin' article for you.

Do you remember eating pistachios when they used to be dyed a deep pinkish/red? They were always so delicious, but after eating a bunch of those bright "red" nuts, your fingers and hands would be stained red.

Pistachios, as we now know, do not grow as magenta-colored nuts but come in a nice natural tan colored shell with a mild-tasting, crunchy, green and yellow interior. Nuts have risen in popularity lately, but did you know that pistachios are probably one of the most nutritious of all nuts?

It's hard to compare anything to the nutritional benefit of nuts like almonds, walnuts, and pecans... but pistachios give them a run for the money!

Just a one-ounce serving of pistachios will give you over thirty vitamins, minerals and other super nutrients.

One of the best things about nuts in general, is that they are full of minerals that are VITAL to our body's proper functioning. And if you have paid much attention to nutrition news lately, you may be aware that minerals are getting harder and harder to obtain from our diet, and many people are mineral-deficient in one way or another.

So what are these great nutrients in pistachios?

Well for starters, pistachios are full of copper, phosphorus, and manganese (different from magnesium).

Copper is made up of multiple enzymes that help to create many of the necessary biochemical reactions in your body and also forms connective tissue. Manganese also helps form connective and skeletal tissue, and is instrumental in growth, reproduction and (this is good!) carbohydrate and fat metabolism. Phosphorus is very important for strong bones and teeth and works with calcium to prevent osteoporosis.

Other important minerals are magnesium -- necessary for more than 300 different important biochemical reactions in your body, and good for your heart and blood pressure; potassium --an electrolyte that keeps the body in the correct acid/base balance and also helps in forming proteins, metabolizing carbohydrates and building muscle.

And there is more to this nutritional powerhouse...

Pistachios are a rich source of B vitamins. B vitamins are essential for good nerve transmission, muscle building, a good mood, lots of energy, and infection-fighting power. They are also one of the highest protein nuts (as well as healthy fats), so they make a great satisfying snack that keeps your blood sugar and insulin at a good steady level.

In one study on pistachios and antioxidants, pistachios ranked up in the group with the highest amount of antioxidant activity above over 100 other foods. Antioxidants help to prevent free radical damage, which saves your cells and prevents aging and disease among other things.

We hear a lot about eye health and nutrients for the eyes lately, and guess what-- pistachios contain generous amount of lutein and zeaxanthin which prevent macular degeneration and other eye diseases related to aging.

Fiber

Last but not least, pistachios are full of appetite satisfying fiber -- as much as a serving of oatmeal.

Nuts in general are a great source of fiber, which is valuable for fighting cancer, controlling blood sugar, and aids in a feeling of fullness. Most people only get about half the recommended amount of fiber they need in their diets, so eating pistachios will help add to your dietary intake.

Healthy Fats

While eating extremely large quantities of pistachios would be a LOT of calories... the good news is that the protein, good fats and fiber in them are nutritious and satisfy so much of the nutrient needs of your body, it's VERY difficult to overeat them.

Even when only eating small servings of these nuts, they have been proven to provide a high rate of satiety. Besides, having to shell all those pistachios actually ends up making you eat them a little more slowly, so the message to your brain that you are full happens on less nuts than if you were eating something already out of its shell.

Try to go for the all-natural or organic pistachios with no salt of low salt. Some brands of pistachios are a bit heavy on the salt.

If you haven't read our new Fat Burning Kitchen program, make sure to see the dozens of foods that help you burn fat, and surprising "health foods" that make you fat.

Eat well and stay lean!

Cat Ebeling & Mike Geary
Co-authors - The Fat Burning Kitchen

PS- What are your thoughts about this article? Are you using nuts as a protein, fibre, and healthy fat source? What are you favourite nuts and why?
Please share your thoughts by making a comment to this blog post below, thanks!

Also, remember to please let me know what boot camp times and locations would work best for you

Mike Geary is the owner of TruthAboutAbs.com & Busy Man Fitness.com. He's authored the internationally best-selling ebook, The Truth about Six Pack Abs. Currently, The Truth about Six Pack Abs is the #1 ranked Abdominals ebook in the world (as ranked by clickbank.com) with over 263,000 readers in 154 countries to date.

Grab your copy by clicking the link below:
The Truth About Six Pack Abs

PS- If you live in Vancouver, BC and want to experience some of the best rapid weight loss personal training that GUARANTEES you results or your money back, click the link below:

North Vancouver Personal Training


PPS- Or if you live in North or West Vancouver, BC and want to experience one of the best rapid weight loss fitness boot camps that'll get you lean and strong like the ladies in the video below (check out the video if you haven't already it's hilarious), please click the link below:


North Vancouver Boot Camp

Click the video below:

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Have you been lied to about the health benefits of canola oil?

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Hey Tyron here with another really cool guest post from Mike Geary, fat loss and abs expert and creator of The Truth About Six Pack Abs, the #1 Rated Abs Program on the Internet(As Ranked by Clickbank.com).

But before I get to that I just wanted to remind you that I
opened up another one of my highly successful fitness boot camps this past Monday Sept. 14. It runs at 11:45am to 12:30pm (noontime) every Monday, Wednesday,
Friday at 2104 Front Street, just off old Dollarton in North
Vancouver. All my members now have access to 2 locations to choose from. So whether you sign up for 1, 2, or 3 times per week, you can choose each week what location and time works better for your schedule.

Stay tuned as the opening of my 3rd boot camp Monday, Wednesday, Friday will most definitely be on the horizon. Please leave a comment below letting me know which time(s) (i.e. 6am, 7am, etc) would work best for you as I want to accommodate those interested as much as I can.

For those who want to sign up for your FR.EE 1 week
trial visit http://www.ResurrectYourBodyBootCamp.com. Now you can attend any location that works for you, i.e. Monday come to the
noon class, Wednesday come to the evening class, and Friday come to
the noon class, your choice! And those who sign up for my Rapid
Results program can attend as many classes as they want per week
which works out to 6 classes at $8 per class!

Back to the article, Mike wrote an article about the dangers of canola oil and why you SHOULDN'T cook with it, use it raw as a salad dressing or give it to your worst enemy! If you've ever gone thru my Rapid Fat Loss Nutrition Habits you'll know I'm not a fan of ANY vegetable oil.

Read the short article below and put action to what you learn as its the doers that get results in life not the hearers (or readers in this case :)!

Resurrect your body back to life!

Tyron

FYI - the guys at Prograde emailed me and told me that they are having a 10% off Back-to-School sale on ALL of their products until this Friday.

I'm currently using their VGF 25+ Multivitamin, and their Workout Drink for my post-workout nutrition to increase fat loss and muscle. I also have their organic snack bar Cravers too (peanut butter is the way to go!).

The 10% off everything sale is at this page, so stock up (ends Friday):

http://ProgradeNutritionals.com/specials

The Canola Oil Marketing Deception

Hey, Mike Geary here again with another kickin' article for you.

If you've been following my fitness newsletters for some time or know anything about me, you may have noticed that I NEVER include canola oil in any of my recipes or any of my lists of healthy foods.

Many people have asked me why, because all they hear in the mainstream media is that canola oil is "heart healthy" and a good source of monounsaturated fats similar to olive oil.

Well, first of all, you need to realize that much of what you hear in the mainstream media has been influenced by heavy handed marketing tactics by big food companies. Canola oil is cheap for them to produce so they want to fool you into thinking it's a "health oil" so that people, restaurants, etc. will buy it up as their main oil of choice.

The dirty truth about canola oil

Yes, it's true that canola oil is high in monounsaturates, but let me explain why canola oil is anything but "healthy".

Canola oil is made from something called rapeseed. Rapeseed actually had to be bred over the years to reduce the percentage of a problematic component of rapeseed, which is erucic acid.

Important note on canola oil "urban legends": There is a problem with most websites that DEFEND canola oil, saying that internet "urban legends" on the dangers of canola oil are unfounded. The problem is that these websites that defend canola oil ONLY talk about the issue of erucic acid. The issue of erucic acid IS an urban legend, because erucic acid has been bred out to very low levels over the years, so it is a non-issue.

However, these websites that defend canola oil are barking up the wrong tree because they don't address the issue of the processing of canola oil and oxidation of the polyunsaturated component of canola oil, which is what makes it unhealthy for human consumption. THAT'S the real issue that they either don't understand (because they are not nutrition experts) or are simply ignoring.

Let's look at the REAL issues with canola oil:

Canola oil typically ranges between 55-65% monounsaturated fat and between 28-35% polyunsaturated fat, with just a small amount of saturated fat.

While we've been led to believe that high monounsaturated fat oils are good for us (which they are in the case of virgin olive oil or from unprocessed nuts or seeds), the fact is that canola oil has more detriments than it does benefits.

As you may have heard me talk about in other articles or in my Truth about Abs book... one of the biggest problems with highly processed and refined vegetable oils such as corn oil, soybean oil, and yes, even canola oil, is that the polyunsaturated component of the oil is highly unstable under heat, light, and pressure, and this heavily oxidizes the polyunsaturates which increases free radicals in your body.

The end result of all of this refining and processing are oils that are highly inflammatory in your body when you ingest them, potentially contributing to heart disease, weight gain, and other degenerative diseases.

The reason that extra virgin olive oil is good for you is that it is cold pressed without the use of heat and solvents to aid extraction.

Canola oil, on the other hand, is typically extracted and refined using high heat, pressure, and petroleum solvents such as hexane. Most canola oil undergoes a process of caustic refining, degumming, bleaching, and deoderization, all using high heat and questionable chemicals.

Does canola even have trans fats?

Even worse, all of this high heat, high pressure processing with solvents actually forces some of the omega-3 content of canola oil to be transformed into trans fats.

According to Dr. Mary Enig, PhD, and Nutritional Biochemist, "Although the Canadian government lists the trans fat content of canola at a minimal 0.2 percent, research at the University of Florida at Gainesville, found trans fat levels as high as 4.6 percent in commercial liquid canola oil".

And this is the junk that's being marketed to you as a "health oil"!

As you can see from the details above on how canola oil is processed, it is barely any healthier for you than other junk oils like soybean oil or corn oil. The bottom line is that it is an inflammatory oil in your body and should be avoided.

The only canola oil that might be reasonable is if you see that it is "cold pressed" and organic. Most canola oil is NOT cold pressed or organic, so you might as well choose oils that you know are healthier.

Your best bets are these oils:

* extra virgin olive oil - for lower temperature cooking or used as a healthy salad dressing oil
* Udo's Choice Oil Blend - NEVER use this for cooking as it has a higher polyunsaturated fat content (therefore heat destroys the benefits of this oil), but it is a cold processed blend of healthy oils that mixes well with olive oil for salad dressings.
* Virgin coconut oil - great for all temperatures of cooking due to it's high stability under heat. A great source of healthy saturated fats in the form of medium chain triglycerides (MCTs), one of which is Lauric Acid, which helps support the immune system and is lacking in most western diets.
* Good Old Fashion Butter - I like to use a mix of butter, coconut oil, and a small bit of olive oil for most of my cooking.

So don't be fooled by food labels claiming that they contain "healthy canola oil"... as you can see, this couldn't be further from the truth! Choose some of the healthier options above and your body will thank you!

Mike

PS- What are your thoughts about this article? Are you using Canola oil or another vegetable to cook with or use on salads? Please share your thoughts by making a comment to this blog post below, thanks! Also, please let me know what boot camp times and locations would work best for you

Mike Geary is the owner of TruthAboutAbs.com & Busy Man Fitness.com. He's authored the internationally best-selling ebook, The Truth about Six Pack Abs. Currently, The Truth about Six Pack Abs is the #1 ranked Abdominals ebook in the world (as ranked by clickbank.com) with over 263,000 readers in 154 countries to date.

Grab your copy by clicking the link below:
The Truth About Six Pack Abs

PS- If you live in Vancouver, BC and want to experience some of the best rapid weight loss personal training that GUARANTEES you results or your money back, click the link below:

North Vancouver Personal Training


PPS- Or if you live in Vancouver, BC and want to experience one of the best rapid weight loss fitness boot camps that'll get you lean and strong like the ladies in the video below (check out the video if you haven't already it's hilarious), please click the link below:


North Vancouver Boot Camp

Click the video below:

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5 Tips for Healthy Eating While Eating Out or Traveling

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Mike Roussell, nationally renowned nutritionist, wrote a mini-article about eating out or while traveling that I thought you'd be interested.

Use these tips and stay lean!

Healthy eating while traveling is an ever growing issue for many people as more and more meals are eaten away from home. Unfortunately eating out and on the road can be very challenging if you are not prepared. Here are 5 tips to help you stay lean and healthy while traveling.

1. Always go low carb – Restaurant and packaged foods are always loaded with extra ‘hidden carbs’. Always choose the lower carb options when eating out – avoid traditional snack foods, breads, pasta dishes, etc. Stick to lean meats and vegetables when eating out.

2. Tell them not to bring it – A bread basket, french fries, or a side of potato chips are standard for many restaurant meals. Don’t temp yourself just ask your server not to bring it to the table or with your meal.

3. Know what you are going to eat – When traveling it is best to have some snacks with you and when you go out to eat have a general idea of what you are going to order. You’ll be less likely to be swayed by tempting calorie filled menu options.

4. Have a back up - Nothing is worse than being stuck in the car or in an airport with nothing to eat. You’ll get hungry and end up making bad choices (”There is nothing else around I guess I’ll have to eat the steak and cheese”). Keep a couple protein bars with you for back up. They travel well and don’t spoil.

5. Don’t Eat! – Seriously. This one isn’t for everyone. I’ve written about fasting for weight loss before, if you are someone that uses intermittent fasting to lose weight then you can follow fasting expert Brad Pilon’s lead and plan your fasts while you are traveling. Brad once told me that whenever he has to fly he always arranges it to be during a fast so he isn’t tempted by awful travel food.

Use some of these tips or use them all! Whatever you do don’t let traveling be your excuse for not staying lean and healthy.

Tyron

P.S. To learn the A-Z plan for eating healthy and losing weight permanently pick up your copy of Naked Nutrition today.

Mike Roussell is a nationally renowned nutritionist and the president of the Naked Nutrition Network. He is currently a doctoral candidate in nutrition at Pennsylvania State University. Learn More About Mike Click Here Tweet This

Prograde Nutrition 'Summer is Here' Sale

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My friends at Prograde Nutrition are very excited that summer
is here. I am, too. Nicer weather means more and more people are
getting outside and getting some exercise. They're playing with
their kids, swimming and having fun.

And that's always cause for celebration.

Anyway, Prograde is having a sale on it's best-selling product, EFA
Icon. I've told you about it before. It has amazing benefits:

Help protect your heart

Improve your memory

Strengthen your immune system

Minimize the damage caused by free radicals

Reduce joint pain and PMS symptoms

Aid the fat loss process

But don't take my word for it. Or Prograde's.

Check out this video that tells you all about the research done on
Krill Oil, the main ingredient in Prograde's EFA Icon.

http://tyron.getprograde.com/specials

That page will also give you all the details on the sale. But
hurry, because it ends this Friday, June 26th at 11:59pm EST.

Resurrect your body back to life,

Tyron

PS - EFA Icon is an absolutely amazing supplement. But again, don't
take my word for it. Learn about the research behind it.
http://tyron.getprograde.com/specials Tweet This

North Vancouver Personal Trainer Reveals Why Women Have It All Wrong!

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The article below by Rachel Cosgrove sums up what I've been TRYING to do (and in fact doing successfully) for a few years now with my female clients to teach them HOW to train and how NOT to train. Note: these principles apply to male and female alike.

If you know of a female that wants to lose fat, change the way she looks, feel better about herself, and get results that LAST...forward this blog post to her. She'll be happy you did :)

Women have it all wrong!
By Rachel Cosgrove

Women have it all wrong when it comes to weight loss. The average woman when she joins a gym looks at how many treadmills there are and the aerobics schedule to see if there are classes that fit in her schedule. When women want to lose weight they torture themselves with repetitive movement for hours on end spinning their wheels or running to nowhere like a hamster in a habitrail! If you take a look at all of the women walking on the treadmills you'll notice none of them have the body most women want.

The problem is that most personal trainers haven't figured it out yet either. They get a female client who hires them to change their body and they think, "Oh man...another one of those stupid toning programs in the ladies only section with the pink dumbbells doing lots of reps..." Most trainers don't realize that they need to challenge women to get their bodies to change and to stop being afraid of pushing her to gain muscle to boost her metabolism to change the way her body looks, permanently.

Weight Loss Program the average woman does:

* Endless hours of cardio or aerobics classes
* Avoids strength training because she doesn't want to get "big and bulky" or maybe she uses some rinky dink pink dumbbells to "tone" for lots of reps
* Cuts back her diet to practically starve herself
* Focuses on the scale weight and a number she wants it to say


What works about this plan: NOTHING!

What is wrong with this plan: EVERYTHING!

She will lose weight but it will be a mixture of muscle, water and maybe some fat so she'll end up looking like a smaller version of her same self but in the process she will have dropped her metabolism so there will be no way she can keep the weight off and will gain it back guaranteed. This is the cycle most women have been through many times throughout their lifetime. Yet, when they want to lose weight they do the same thing again. The definition of insanity is to do the same thing over and over and expect a different result.

Weight Loss Program the average Women SHOULD do:

* Metabolically demanding full body strength training program lifting challenging weights. This should be their priority workouts 2-4 days a week.
* Boost their intensity and drop the duration on their cardio sessions performing interval style workouts for no more than 30 minutes at a time.
* Fuel their body with healthy food every couple hours getting their metabolism revving.
* Focus on how her clothes fit and how she looks and feels and not on a number on the scale. Focus in Fat Loss, not Weight Loss.


What works about this plan: It will boost her metabolism, it will change her body, it will make her feel confident about herself, she can eat and she will be able to maintain her new body!

What is wrong with this plan: NOTHING!

To really change their bodies permanently women need to start checking out the strength training floor. They need to get out of their comfort zone and push their bodies beyond what it is used to. No more walking to nowhere on the treadmill! I am not talking about bodybuilding routines where you split up each body part and bomb and blitz the pecs or pump up the biceps. It is not necessary for a woman to isolate any muscle group to get the defined look she wants.

Instead a woman should do a full body, metabolically demanding program in which she alternates between an upper body compound movement such as a push up or chin up with a lower body compound movement such as a squat or lunge. Keep the rest periods short and use a weight that is challenging. Use 3-4 pairs of exercises working out for no more than an hour at a time.

The woman with toned arms and defined legs looks that way because she has the very thing most women are terrified of, muscle. They are so afraid to lift weights in fear of bulking up that they never get their bodies to look the way they want them to. They have it deeply seeded in their subconscious that as soon as they touch anything over 10 pounds, they will sprout humungous muscles! Even if they do use weights, they probably still aren't lifting heavy enough and pushing themselves hard enough to get the look they want. Most women don't know what their bodies are capable of and tend to not push themselves hard enough. There was actually a research study done on this where they showed that women when left to train on their own, lifted loads below what they were capable of.

Maybe it is because women have been conditioned our whole lives to exercise from the point of view of what we "can't" do, rather than what we can do. Women grew up doing "girl" push ups, because we were told we "can't" do actual push ups or hanging from the bar instead of a chin up because girls "can't" do chin ups. The first woman to run the marathon had to sneak in dressed as a man because women "can't" run a marathon, and that was only in the 70's, not that long ago. Women "can't" lift too heavy, they will hurt themselves. We still subconsciously hold ourselves back when it comes to training whether we realize it or not.

We need to start training from the standpoint of- What CAN you do? How much CAN you lift? How strong CAN you get? And stop letting "can't" enter our vocabulary. As women start to push themselves in the gym, lifting weights and building lean muscle tissue, their metabolisms will be revving and they will be the toned, defined body they have always wanted.

So how do you get your body to change? You have to lift enough weight to build muscle to increase your metabolism, fuel your body with healthy food and turn your body into a fat burning machine. Stop pounding your body with hours of cardio and stop starving yourself!

For more information...

In this live seminar with Rachel Cosgrove, filmed at the Perform Better Rhode Island Summit - she shares her tips for getting great results from the female training population:

*Convincing female clients to embrace heavy strength training

*How to explain the importance of correct metabolic training and implement smart protocols

*Increase motivation through the power of social support

*Key differences in the psychology and physiology of training males and females

*Increase results by using an Athletic approach to program design

*The "Crab Theory" and other insights into the female mind

Pick up the DVD here: Training Jill Not Jack!

PS- For a FREE 1-week trial to Tyron's North Vancouver Boot Camp and experience some of the best personal training in North Vancouver, please call us at 604-626-2342, email us at ResurrectYourBodyBootCamp@gmail.com, or visit us at http://www.ResurrectYourBodyBootCamp.com. Tweet This

Is Your Weight Loss Sabotaged? North Vancouver Personal Trainer Shows You What To Do

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Weight loss plateaus can be frustrating and detrimental to your fat loss if not dealt with swiftly and properly. Another way to look at weight loss plateaus is that they are actually your body settling in at a new body weight set point.

The set point theory is basically the idea that your body likes to be at a certain body weight and it will work to keep you there. Chances are you have experienced this in your own life. I'm talking about situations where you will gain or lose weight but inevitably after a couple weeks or months of trying to change you end up around the same body weight (I know for me 175lbs was a set point, in my own system for quite some time).

In order to break these body weight set points, it is important to understand the forces that you are working against (know thy enemy, right?). I'm talking about adaptive thermogenesis. Adaptive thermogenesis is the seemingly automatic reduction in energy expenditure that occurs when you diet. Many think that this is the driving force behind people's body weight set point.

This is important so I want to make sure I'm explaining it clear enough so here's an oversimplified example.

You are currently eating 2000 kcal per day. Your body is currently burning 2000 kcal per day. You decided that you need to lose weight so you cut 500 kcal from your diet. So in theory your body should now have to dig up another 500 kcal from body fat to fuel the calorie difference.

It doesn't work that way. Studies show that your body adjusts its energy output so that it can now function on only 1500 kcal per day. This is adaptive thermogenesis. It has been demonstrated that adaptive thermogenesis occurs with both severe and modest calorie cutting.

What is the driving force behind this? Here are some candidates are:

* Changes in body weight
* Changes in Leptin
* Changes in Insulin
* Changes in Thyroid Hormones
* Depletion of Fat Stores

Fortunately you can beat all of these, prevent adaptive thermogenesis, and keep the weight loss coming.

The answer?

Exercise combined WITH diet.

This seems to help - but not in all cases. We know from research and anecdotal evidence that not all exercise prescriptions work. What does work is intense metabolic resistance training.

If you are currently stuck at a weight loss plateau, you need to break your body's set point. To do this it is necessary to undergo a rigorous change in diet and training so that you can in essence shock your system.

Here's what to do next. Once you break though your sticking weight using Warp Speed Fat Loss (or which ever method you choose), maintenance is very important. Get 5-15lbs below your old body weight set point and maintain that weight. Many people lose their fire and drive after they have lost the weight but you need to stay focused so that you can reset your body's set point.

Maintain your new weight for 4 weeks (this is ideal - if you can't go that long at least do 2 weeks) before you start losing weight again. This step wise approach will help reset your system to your new body weight and help fight its urge to return to the old set point. The key is keeping your body weight long enough so that your body 'thinks' that is the new normal.

Resurrect your body back to life!

PS- For a free 1-week trial to Tyron's North Vancouver Boot Camp and experience some of the best personal training in North Vancouver, please call us at 604-626-2342 or email us at ResurrectYourBodyBootCamp@gmail.com.

About the Author/More Info:
Warp Speed Fat Loss is a complete 28 day diet and training system crafted to help you lose 10,15, or 20lbs of body fat in just 28 day. To start losing weight fast visit (http://www.warpspeedfatloss.com/yes.php?offer=tyronp&pid=1). Mike Roussell is a nutrition doctoral student at Pennsylvania State University. Mike's writings can be found in magazines such as Men's Health, Men's Fitness, and Testosterone Nation. Mike specializes in fat loss nutrition and diets for busy men and women who need to lose weight fast without it interfering with their lives. Warp Speed Fat Loss (http://www.warpspeedfatloss.com/yes.php?offer=tyronp&pid=1) is a complete Done-for-You A-Z Fat Loss Blueprint that gives you exactly everything you need to eat to lose weight in record time. Tweet This