Why Women Should Not Run...Long Distances

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I know this is probably going to step on some toes but lets dive right into it as its for your good :)

Lets take for instance our friend Jill who runs on the treadmill—day after day, year after year—like she's on a mission. Her body seems to get softer with every mile, and the softer she gets, the more she runs. For her, I feel sympathy, because the world has convinced her that running is the way to stay “slim and toned.”

There’s a Jill in every gym. Spotting them is easy. They’re the women who run for an hour or more every day on the treadmill, setting new distance and/or time goals every week and month. Maybe they’re just interested in their treadmill workouts, maybe they’re training for their fifth fund-raising marathon, or maybe they’re even competing against runners in Finland via some Nike device. Years of running like this has exposed the results, which I’m not going to sugarcoat:

She’s still fat. Actually, she’s gotten fatter.

I’ve tried to rescue her from the clutches of cardio in the past, but my efforts didn’t work until a month ago, when she called to tell me that a blood test had confirmed her doctor’s suspicion: She had hypothyroidism, meaning her body no longer made enough thyroid hormone.

Her metabolism had slowed to a snail’s pace, and the fat was accumulating. This was her body rebelling. When Jill asked for my advice, I told her to do two things: To schedule a second test for two weeks later, and to stop all running until then.

Running with Everything in You

I’m not here to pick on women or make fun of them. There are men out there who do the same thing, thinking cardio will wipe away the effects of their regular weekend beer binges. It’s more of a problem with women, though, and I’m targeting them for three very good reasons:

1.  They’re often intensely recruited for fund-raisers like Team-In-Training, lured by the promises of slim, trim bodies and good health resulting from the months of cardio training leading to marathons—in addition to doing something for charity.

2.  Some physique coaches prescribe 20-plus hours per week of pre-contest cardio for women, which essentially amounts to a part-time job.

3.  Steady-state activities like this devastate the female metabolism. This happens with men, too, but in different ways.

One of the things that the fitness industry is doing wrong is over-prescribing cardio. I’m not talking about walking here, nor am I referring to appropriate HIIT cardio. This is about running, cycling, stair-climbing, or elliptical cardio done for hours at or above 65 percent of your max heart rate. The anaerobic threshold factors into this, but I’m painting gym cardio in very broad strokes here so everyone will understand what I mean.

Science Wants You to Stop Running

Studies—both clinical and observational—make a compelling case that too much cardio can impair the production of the thyroid hormone T3, its effectiveness and metabolism[1-11], particularly when accompanied by caloric restriction, an all too common practice. This is why many first or second-time figure and bikini competitors explode in weight when they return to their normal diets, and it’s why the Jills of the world can run for hours every week with negative results.
T3 is the body’s preeminent regulator of metabolism, by the way it throttles the efficiency of cells[12-19]. It also acts in various ways to increase heat production[20-21]. As I pointed out in previous articles, this is one reason why using static equations to perform calories-in, calories-out weight loss calculations doesn’t work.

When T3 levels are normal, the body burns enough energy to stay warm, and muscles function at moderate efficiency. When there’s too much thyroid hormone (hyperthyroidism), the body goes into a state where weight gain is almost impossible. Too little T3 (hypothyroidism), and the body accumulates body fat with ease, almost regardless of physical activity level. Women inadvertently put themselves into a hypothyroid condition when they perform so much steady-state cardio.

In the quest to lose body fat, T3 levels can offer both success and miserable failure because of the way it influences other fat-regulating hormones[22-31]. Women additionally get all the other negative effects of this, which I’ll cover below. Don’t be surprised here. This is a simple, sensible adaptation of a body that’s equipped to bear the full brunt of reproduction.

We Were Not Designed For This

Think about it this way: Your body is a responsive, adaptive machine that has evolved for survival. If you’re running on a regular basis, your body senses this excessive energy expenditure, and adjusts to compensate. Remember, no matter which way we hope the body works, its endgame is always survival. If you waste energy running, your body will react by slowing your metabolism to conserve energy. Decreasing energy output is biologically savvy for your body. Your body wants to survive longer while you do what it views as a stressful, useless activity. Decreasing T3 production increases efficiency and adjusts your metabolism to preserve energy immediately.

Nothing exemplifies this increasing efficiency better than the way the body starts burning fuel. Training consistently at 65 percent or more of your max heart rate adapts your body to save as much body fat as possible. After regular training, fat cells stop releasing fat the way they once did during moderate-intensity activities[32-33]. Energy from body fat stores also decreases by 30 percent[34-35]. To this end, your body sets into motion a series of reactions that make it difficult for muscle to burn fat at all[36-41]. Instead of burning body fat, your body takes extraordinary measures to retain it.

Still believe cardio is the fast track to fat loss?

That’s not all. You can still lose muscle mass. Too much steady-state cardio actually triggers the loss of muscle[42-45]. This seems to be a twofold mechanism, with heightened and sustained cortisol levels triggering muscle loss[46-56], which upregulates myostatin, a potent destroyer of muscle tissue[57]. Say goodbye to bone density, too, because it declines with that decreasing muscle mass and strength[58-64].

And long term health? Out the window, as well. Your percentage of muscle mass is an independent indicator of health[65]. You’ll lose muscle, lose bone, and lose health. Awesome, right?

When sewn together, these phenomena coordinate a symphony of fat gain for most female competitors after figure contests. After a month—or three—of 20-plus hours of cardio per week, fat burning hits astonishing lows, and fat cells await an onslaught of calories to store[66-72]. The worst thing imaginable in this state would be to eat whatever you wanted, whenever you wanted. The combination of elevated insulin and cortisol would make you fat, and it would also create new fat cells so you could become even fatter[73-80].

Seriously, Lets Cut Out the Long Distance Cardio

I won’t name names, but I’ve seen amazing displays of gluttony from some small, trim women. Entire pizzas disappear, leaving only the flotsam of toppings that fell during the feeding frenzy. Appetizers, meals, cocktails and desserts—4000 calories worth—vanish at the Cheesecake Factory. There are no leftovers, and there are no crumbs. Some women catch this in time and stop the devastation, but others quickly swell, realizing that this supposed off-season look has become their every-season look.

And guess what they do to fix it? Double sessions of cardio.

The right way to train

This “cardio craze” is a form of insanity. There are better ways to lose fat, and there are better ways to look good. Your beach body is not at the end of a marathon, and you won’t find it on a treadmill. In fact, it’s quite the opposite if you’re using steady-state cardio to get there. The show may be over, and the finish line crossed, but the damage to your metabolism has just begun.

Don’t want to stop running? It's OK. Just keep in mind though that the fat won’t come off your hips, thighs, etc. following that approach. You’re keeping it there.

And as for Jill, my friend whose dilemma sparked this article? She took my suggestion and cut out the cardio. Two weeks later, her T3 count was normal ;).

DH Kiefer
After graduating magna cum laude in three years with degrees in mathematics and physics, then becoming a Ph.D. candidate in physics at the University of Florida in just one year, Kiefer knows the value of academic research. These credentials, however, aren’t some fitness industry gimmick designed to hook you in. Kiefer’s been researching, testing, and verifying what hard science proves as fact for over two decades. And as his clients and readers of The Carb Nite Solution and Carb Back-Loading will attest, his results are the absolute best in the business.

References

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Boot Camp in North Vancouver Shares a Fat Loss Cardio Tip

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Give that a try in your training program and you'll see much faster weight loss. For those in our boot camp or personal training programs, you would want to do this in between your sessions, i.e. if you are doing boot camp Monday, Wednesday and Friday or Saturday then you'd want to do this Tuesday, Thursday and Saturday or Sunday for a total of 6 workouts per week.

If you have any questions don't hesitate to let me know by emailing me or leaving a comment below.

Helping you get physically and financally fit,

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 28 days or your money back AND will help you get fast results like this girl in the video below who no longer has to take diabetes medication as her diabetes is gone and on top of that has so far lost 10 pounds, 3% body fat, 1-2 clothing sizes and 4 inches, then click the link below:

===>North Vancouver Boot Camp

===>Here's the video:

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Bootcamp in North Vancouver Discusses that Cholesterol is Good - Part 3

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Yummm butter! And to think not only does it taste good, but it's good for you too!

Many of you have had blood tests but most of you probably don't really understand what these tests are telling you about your health. That's a shame because regular blood testing can be very helpful in determining what effects your diet and lifestyle is having on your physiology. In this post I'll go through cholesterol, HDL, LDL, lipoprotein (a) and triglycerides. In future posts I'll go through albumin, globulin, TSH, homocysteine, c reactive protein, creatine kinase, ferritin, white blood cell count, haemoglobin A1C and 25 hydroxy vitamin D.

Cholesterol measurements get all the headlines but really are not all that helpful. The results needs to be put in context with HDL, LDL, triglycerides and inflammatory markers like lipoprotein (a), homocysteine, c reactive protein (highly sensitive version). The other thing that needs to be understood is that the "normal" levels for cholesterol have been revised downwards over the years so that nowadays many healthy individuals are advised to start using statins if their total cholesterol is over 200mg/dL REGARDLESS of what their other test results look like. Much of this is due to the fact that many MDs get their ongoing education from drug company sales reps, which can lead to problems in and of itself. For a good review of this problem read "Good Calories, Bad Calories" by Gary Taubes, "The Cholesterol Myths" by Uffe Ravnskov and "Put Your Heart In Your Mouth" by Dr. Natasha Campbell-McBride. Three really good books that will definitely change the way you look at fats, oils and cholesterol and that they are not evil.

Another problem is that we are all led to believe that if we increase our consumption of eggs, bacon and red meat this will result in higher cholesterol levels. This is not necessarily the case. There are some individuals who experience a drop in cholesterol when they make such a dietary change and others who see no change at all. If you wish to try such an experiment on yourself, make sure you are eating high quality/"clean" eggs, bacon and read meat. If you load up on these foods from cheap, non-organic, non-free range, non-grass fed sources then you are prejudicing the results of your own experiment. The goal is not to see what effect the growth hormones, flavourings, preservatives and antibiotic residues have on your blood chemistry!

Do you feel this way?

HDL is a sub fraction of your total cholesterol and it's main function is to transport cholesterol to the liver, adrenals, testes and/or ovaries. It is actively involved in the removal of cholesterol from arterial walls. In this regard it is antagonistic to LDL (but that doesn't mean that LDL is bad as we've been led to believe). Cholesterol is an absolute necessity for the production of the following hormones:

Pregenenolone

Testosterone

DHEA

Aldosterone

Cortisol

Oestrogen

In other words, if you deliberately cut fat from your diet, or if you are taking a statin, it's just a matter of time before you develop a hormonal problem. You cannot possibly make optimal amounts of these hormones unless you eat fat. Could this be one of the reason why people aren't losing weight because they aren't producing adequate amounts of these fat burning hormones?  Could this also be one of the reasons that so many people have a hard time getting pregnant? What about all those males getting diagnosed with testosterone deficiencies? Generally speaking it is good to have high HDL. High HDL levels indicate that plenty of cholesterol is being transported to areas in the body where hormones are made. The ratio of total cholesterol to HDL can be useful in this regard. If this ratio is under 3.5 you are doing well and lower is even better.

LDL is also a subfraction of your total cholesterol. It has become increasingly obvious recently that the oxidized form of LDL is much more relevant in terms of cardiovascular health and in particular arterial wall health (that's what you want to stay away from oxidized LDL which comes in the form of damaged fats, i.e. powdered, processed eggs for instance). The problem is that this test is not readily available and many MDs do not know about it. For more information go to:

http://www.shiel.com/oxldl.htm

If you are able to get this test done, lower numbers are better.

Lipoprotein (a) is a sub fraction of LDL and is an inherited risk factor for cardiovascular disease. Lower numbers are better. High levels often go hand in hand with infections like h. pylori. H. pylori is a bacterial infection that causes damage to the parietal cells in your stomach, thus reducing the production of hydrochloric acid. This might sound like a good thing but it's not! You need hydrochloric acid to kill pathogens in the food you eat and to break down high protein foods especially red meat. If you have noticed that your ability to digest red meat has deteriorated as you got older, or if you seem to have less of an urge to eat red meat than when you were younger, you should get tested for h. pylori. It's a nasty infection that many of us have for years and do not know it. Left untreated it sets the stage for peptic ulcers and even stomach cancer. Barry Marshall and Robin Warren, two Australian researchers, received a Nobel Prize in 2005 for demonstrating the unpleasant effects of h. pylori in human beings. All of this is relatively new information so don't be surprised if your MD knows nothing about it. It's up to you to figure this stuff out - after all it's YOUR health.

Triglyceride levels generally reflect the amount of carbohydrate in your diet. The more carbohydrate you eat the higher your triglycerides are likely to be. Carbohydrate rich foods include grains, vegetables and fruits and anything made with grains, vegetables and fruits. Over consumption of carbohydrates is probably the single biggest mistake that most Westerners make. Most of us eat carbohydrates in the kind of quantities that competitive marathon runners require. Unless you are running 50+ miles a week you should not be eating like this! If your triglycerides are over 80mg/dL, forget about grains and fruit. Get your carbohydrates from fresh, locally produced, organic vegetables. Contrary to popular belief fruit is not good for everybody at all times. Most of the carbohydrate in fruit comes in the form of fructose (fruit sugar). The only major metabolic pathway for frucotose is conversion to triglycerides by the liver. This is one reason why anything containing fructose should be eliminated if you have high triglycerides. You should see major changes in your triglyceride count if you make these dietary changes AND exercise for at least one hour every day.

We know this is a lot of information but these are some health related issues that you ought to get familiar with.

Helping you get lean and healthy in 2012,
Tyron

PS. If you haven't had a chance to check out our new boot camp/training facility click the link below to see video of the class in action!

http://www.youtube.com/user/VancouverBootCamps/videos

PPS. Thanks to my friends Chris Maund and Janet Alexander for what was shared in this blog.

Janet Alexander

A 25-year veteran of the Health and Fitness Industry and commited endurance athlete, Janet draws her experience from a varied career base, including teaching, sales and marketing, advertising and design as well as working with clients requiring sports performance and orthopedic rehabilitation. Janet is one of the Senior Faculty at the C.H.E.K Institute, co-owner of The CHEK Studio, Inc. in Encinitas, CA where she works predominantly with golfing athletes and their coaches including PGA and LPGA professionals. https://www.chekconnect.com/Page/ConnectProfile?member=janetalexander1

Chris Maund

Chris Maund is a member of the C.H.E.K Faculty and has been teaching for the C.H.E.K Institute since 1998. Chris has a bachelor's degree in Physical Education and Sports Science from Loughborough University in England. He has written a thesis to satisfy part of the requirements for C.H.E.K Practitioner Program entitled "Sleep, Biological Rhythms and Electromagnetic Fields". Chris is a strong believer in the value of massage therapy and studied Paul St John's Neuro Muscular Therapy program. An experienced triathlete, he was a member of the British National Squad from 1989-1992 before emigrating to New Zealand in 1993. Chris has a wealth of experience working in a wide variety of rehabilitation and sports conditioning scenarios. https://www.chekconnect.com/Page/ConnectProfile?member=chrismaund

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Bootcamp in North Vancouver Discusses that Cholesterol is Good - Part 2

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In my last blog post I shared about how important saturated fats and cholesterol are to your health and that the conventional wisdom of eating a low-fat, low-cholesterol diet to improve your heart health has led millions astray down a path that actually INCREASES heart disease. If you didn't get a chance to watch that video, click the link directly below. The content is shocking!

Watch part 1 by clicking the link below:

==>http://tyronpiteau.blogspot.com/2012/01/bootcamp-in-north-vancouver-discusses.html

Today what I want to share with you is part 2 of that video where I go into more detail about how important it is to consume fats and cholesterol in your diet and that cholesterol-lowering drugs are doing havoc on society and are actually making things WORSE! Watch part 2 below.

Helping you get lean and healthy in 2012,
Tyron Tweet This

Bootcamp in North Vancouver Discusses that Cholesterol is Good - Part 1

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In today's blog post I share about how important saturated fats and cholesterol are to your health and that the conventional wisdom of eating a low-fat, low-cholesterol diet to improve your heart health has led millions astray down a path that actually INCREASES heart disease. See what I mean by watching the video below. The content is shocking!

Helping you get lean and healthy in 2012,
Tyron

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North Vancouver Boot Camp: Will Fat Actually Help You Lose Fat?

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Fat isn't our enemy so lets use it to our benefit as our body's were created to need it. Below are some interesting points to consider regarding fat.

• Michael DeBakey, a famous heart surgeon, did an experiment on 1,700 patients with hardening of the arteries and found no relationship between the levels of cholesterol in the blood and the incidence of atherosclerosis.

• Similarly, The Medical Research Council showed that men eating butter had half the risk of heart disease as those who ate margarine (a deadly trans fat butter substitute).

• Uffe Ravnskov reports, concerning saturated fats in the Journal of Clinical Epidemiology, that “the scientific evidence, honestly evaluated, does not support the assertion that ‘artery-clogging’ saturated fats cause heart disease. Actually, evaluation of the fat found in clogged arteries reveals that only about 26 percent is saturated. The rest is unsaturated, of which more than half is polyunsaturated.

• Sally Fallon and Mary Enig, Ph.D., state that heart disease should not be blamed on animal fats or cholesterol, but upon consumption of vegetable oils, hydrogenated fats (trans-fats), and refined carbohydrates; vitamin and mineral deficiencies; and the reduction or disappearance of antimicrobial fats from the food supply, i.e. animal fats and tropical oils.

Benefits of saturated fat:
1. Constitute at least 50 percent of all cell membranes.
2. At least 50 percent of all fat we consume should be saturated; otherwise calcium cannot be effectively incorporated into the skeletal system.
3. They lower Lp (a), a key substance in the blood that indicates proneness to heart disease.
4. Protect the liver from alcohol and other toxins, such as NSAIDs.
5. Enhance the immune system.
6. We cannot properly utilize essential fatty acids (omega 3s and 6s) without saturated fats.
7. Saturated 18-carbon stearic acid and 16-carbon palmitic acid provide the preferred fuel for the heart. The heart is mainly covered by saturated fats.
8. Short- and medium-chain fatty acids found in butter, coconut, and palm oil have important antimicrobial properties especially in the GI tract.

Benefits of cholesterol:
1. cholesterol in the cell membrane gives our cells necessary stiffness and stability.
2. cholesterol acts as a precursor to vital corticosteroids, hormones that help us deal with stress and protect the body against heart disease and cancer, and to sex hormones.
3. cholesterol is a precursor to vitamin D
4. bile salts are made from cholesterol, which are essential for fat digestion.
5. its an antioxidant. Protects us against free radical damage that leads to heart disease and cancer. This is a likely explanation for why cholesterol goes up with age.
6. Cholesterol is needed for proper function of serotonin receptors in the brain. Serotonin is the body’s natural “feel good” chemical. Low cholesterol has been linked to aggressive and violent behaviour, depression, and suicidal tendencies.
7. mother’s milk is rich in cholesterol which is essential for the proper development and growth of the child’s nervous system.
8. Dietary cholesterol plays an important role in maintaining the health of the intestinal wall. Low cholesterol diets can lead to leaky gut syndrome and other intestinal disorders.

Good sources of fats and oils:
• Fats to include: extra virgin olive oil, extra virgin coconut oil, raw, organic, grass-fed butter, ghee (clarified butter), organic, grass-fed animal fats, fish oil (EFA Icon), organic seeds (flax, sesame, sunflower, pumpkin), organic raw nuts (walnuts, pecans, macadamia, almonds), avocados, eggs (yolk).

• When buying fish oil supplements make sure the fish are from a region of low toxicity and make sure the product has been molecularly distilled in order that the toxins are at a low level. Consume 10 grams/day. For a good quality fish oil, check out EFA Icon at http://ProgradeNutritionals.com/essential-fatty-acid.html. Save 15% off on this order and the entire store. Just use coupon code NEW15 at checkout. It includes Krill Oil with Astaxanthin (a powerful antioxidant). Because of the way the EPA and DHA fatty acids are bound to phospholipids, its much more potent and bioavailable meaning you don't have to take as many capsules as a regular fish oil to get the same dosage and benefit, i.e. 2 capsules compared to taking 6-10 of fish oil.

• Fats to avoid include: trans-fatty acids, hydrogenated or partially hydrogenated oils, vegetable oils (i.e. corn, soy, canola, etc. oils), fats from conventionally-raised animal/fish.

I hope that helped :)

Also don't forget to let us know if you can join us for our celebration! On Saturday January 21, 2012 we'll be having our New Year/Grand Opening to celebrate our new facility as well as just another reason to party ;)

There will be live music, dancing (for those who want to) and food so if you can make it we'd love to have you. Please fill out the attached file indicating how many guests you'd like to bring (including yourself) as well as the food item you'd like to bring if you are able to (don't feel obligated) and then save it and email it back so we can prepare for the event and know the exact numbers.

Helping you get lean and healthy in 2012!

Tyron

PS. On February 20th, 2012 my friend Mich will attempt all 5 boot
camp classes to raise money and awareness of eating disorders. All
donations will be going to help support The Looking Glass
Foundation. Check out the flyer that's attached to learn more and how you can support.

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How to Get Six-Pack Abs

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The fitness industry is a crazy business, especially when it comes to abs. For example, if you want to reveal your six-pack, you generally have two product choices.

1. The too-easy-to-work method.

You know this better as "5-minute abs!" or some such hype. But if this approach were really effective, even Chris Christie would have a washboard.

2. The so-hard-it-has-to-work method.

Think 60 to 90 minutes of exercise, 6 days a week. Now if you have the time and energy for this kind of regimen, we commend you. But plenty of people are missing one or the other. And that's just reality, not a cop-out.

So we wondered: Could there be an ab-sculpting program that actually works and is doable for most people? For the answer, we turned to Mike Wunsch, C.S.C.S., and Craig Rasmussen, C.S.C.S., creators of Men's Health's newest fat-loss plan, 24-Hour Abs! The answer: "Absolutely," says Wunsch, who teams up with Rasmussen to design the workout programs at Results Fitness in Santa Clarita, California. "That's exactly how we make our living."

One important fact about Results Fitness: Even in a recession, this Southern California gym has expanded. Twice. Why? Because its trainers have developed a fat-loss formula tailored specifically for busy people. (Read: mostly everyone.) The requirements are simple: 30 to 40 minutes a day, 3 days a week. So how do these trainers do it when so many others have failed? They threw out the old guidelines. The new ones they've created are based on 21st-century science and the methods that work best with their clients. Now you can benefit, too.

Don't target your abs to lose fat

Or you might end up frustrated like this!

Back in 2002, we reported that it would take 250,000 crunches to burn a pound of fat, according to estimates from University of Virginia scientists. We're pretty sure those researchers published that statistic to make a point. But after almost a decade, the point still may not have hit home. "I'm amazed at the number of people who think that simply doing ab exercises will make their belly disappear," says Rasmussen. "That is probably the least efficient way to reveal a six-pack."

Do work every single muscle

Ok maybe not to this extreme but you get the point

"Muscle is your body's primary fat burner," says Rasmussen. Your muscles require energy to contract, which is why you burn calories when you exercise. But resistance training, unlike running or cycling, also causes a significant amount of damage to your muscle fibers. And that's a good thing. "Your body has to expend energy to repair and upgrade those fibers after your workout," says Rasmussen. "And a single total-body weight-training session can boost your metabolism for up to 2 days."

So you shouldn't neglect a single inch of your body. That goes double for the legs, a body part that plenty of men either train just once a week or simply ignore. Case in point: Syracuse University researchers determined that people burned more calories the day after a lower-body resistance session than the day after they worked their upper bodies. [you're welcome The Maker's Body clients for all those leg exercises we give you...they're a reason for the pain...good pain that is :)] Why? Because your lower half houses more muscle. The upshot: "A busy guy's smartest approach is to train his entire body every other day," says Rasmussen. "That allows you to elevate your metabolism maximally all week long, even though you're working out only 3 or 4 days a week."

Don't start your workout with crunches

"You can do lots of crunches and situps and still have a weak core," says Wunsch. "We see that all the time." The reason: Classic ab moves like crunches and situps work the muscles that allow you to flex (that is, round) your lower spine. (In fact, there's new evidence out there that shows the crunch might be The Most Useless Exercise Ever.) True core exercises, on the other hand, train the muscles that prevent your spine from rounding. They also allow you to transfer force from your lower body to your upper body (in a golf swing, for example), and vice versa. Core exercises target the same muscles that crunches do, but they also include your hip and lower-back muscles. So what's a true core exercise? One that trains you to keep your spine stable and in its natural alignment. Besides the plank (more on that in a minute), scores of exercises qualify, including the side plank, mountain climber, and even the pushup.

Do start with core exercises

Stability Ball Rollout

"We test everything in our gym," says Wunsch. "And we've seen that people achieve far better results when they do core exercises at the beginning of their workout instead of at the end." The reason: By training your core when your muscles are fresh, you achieve the fastest gains in strength, says Wunsch.

That's important for the average guy, Wunsch and his colleagues have found, because the core is the limiting factor in almost every exercise. "A weak core is what keeps most men from lifting more weight in the squat and deadlift and just about everything else," says Wunsch. "If we focus on strengthening their core first, they'll ultimately be able to lift heavier weights, which allows them to work more muscle and burn more calories. We're thinking about long-term success."

Don't spend hours on your core

While 5 minutes of exercise a day isn't enough to reveal your abs, it is about the right amount of time to dedicate to targeted core training. "We've found that just 2 to 4 sets of one or two core exercises is quite effective," Rasmussen says. "Our goal is to make you stronger, not more tired." A 5-minute core routine prior to weight training has a side benefit, too. "It revs up your core muscles so they fire better as you do other exercises," Rasmussen says.

Do master the plank

Ok not that kind of plank...

this kind

Flip through any issue of Men's Health and you'll probably find some version of the plank. This exercise may appear boring and easy—after all, you look like you're simply holding a pushup position but with your weight supported on your forearms instead of your hands. "The plank is easy only if you're doing it incorrectly or don't know how to make it more challenging," says Wunsch. What's more, he adds, the plank is key because it teaches you to make your core stiff. "That's a skill you need for almost every exercise."

So how do you perfect this exercise? Start by assuming a plank position, and then have a friend place a broomstick along your back. It should touch your head, upper back, and butt; this indicates that your spine is in proper alignment. If the stick doesn't make contact at all three points, simply adjust your posture until it does. That's the position you need to hold. Now to learn all the secrets to the perfect plank, watch this video.

Don't waste a second on the treadmill

"If you have only 30 to 40 minutes to devote to a workout, then every second has to count," says Rasmussen. "In those cases, our clients do zero running." His contention is that you can achieve faster fat loss with resistance training. How so? First, drop the assumption that running burns more calories than lifting does. A University of Southern Maine study found that a single set of a weight-training exercise torches as many calories as running at a 6-minute-mile pace for the same amount of time. So for every second you spend lifting weights, your body is expending high amounts of energy.

There's also the metabolism boost of weight training. "Resistance training has a much larger metabolic impact than long-distance running does," says Rasmussen. "Plus, your body is being given a stimulus to gain strength and build new lean tissue." One last efficiency benefit: Lifting weights through a full range of motion can improve your flexibility as well or even better than static stretching does, according to a University of North Dakota study.

Do keep your body moving

"Our goal is to pack as much physical work as possible into whatever time our clients have," says Wunsch. To that end, he and Rasmussen frequently implement supersets and circuits—strategies that save time without sacrificing results. To understand why, you'll need a few quick definitions.

Straight sets: This is a traditional weight-training routine, in which you complete all the sets of a given exercise before moving on to the next.

Alternating sets: These involve alternating between exercises that train your body using two noncompeting movements. For example, you pair an upper-body exercise that works the muscles on your front side—a pushup or bench press, say—with a lower-body exercise that emphasizes the muscles on your back side--the deadlift, for example. The idea is that you work a group of muscles with one exercise, but instead of sitting around for a full 2 or 3 minutes while that muscle group recovers, you perform an exercise that doesn't heavily engage those same muscles. As a result, you can cut your rest time in half or eliminate it completely.

To perform the deadlift with perfect form click here.

Circuits: These are similar to alternating sets, except that they involve three or more exercises. You can rest after each exercise in the circuit, or only after the last exercise.

How much time can these techniques save? A 2011 Spanish study found that men who trained with circuits achieved the same gains as those who trained with straight sets—yet their workouts were 42 percent shorter. But that's not to suggest you should hit the showers early. No, it means circuits and alternating sets can help you squeeze more total sets into the same sweat session.

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 to get your free workout and $50 off any one of our programs:

===>North Vancouver Boot Camp

  
===>Here's the video:
 

Craig Rasmussen 

Craig has relocated back to Southern California after spending several years in Indianapolis, Indiana working as a fitness coach at a private training facility, and a strength coach at the high school level. Prior to that, Craig worked as a full-time Physical Education teacher at the middle school level in Santa Monica, California. Craig also received his BA in Physical Education from CSU Chico. He grew up in Ventura attending Buena High School with basketball being his sport of choice.

Craig became passionate about weight training following his freshman year in college when his Junior College basketball coach listed that two of his weaknesses were his strength and size. This proved to be a great motivation for him and he now is a competitive powerlifter and is a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association. Find out more about Craig at http://www.results-fitness.com/trainers.php?page=4&action=9.

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North Vancouver Boot Camp Declares War On Fat!

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I was talking with a client the other day and that phrase came up, "Declare war on fat" and I truly believe that that's what we need to do if we want to see serious results with our own bodies and generally stop the obesity epidemic that hurting our society.

I watched an interesting video on sugar and fructose by Dr. Robert Lustig, UCSF Professor of Pediatrics in the Division of Endocrinology. He explores the damage caused by sugary foods. He argues that fructose (too much) and fibre (not enough) appear to be cornerstones of the obesity epidemic through their effects on insulin. I've provided the video below and I recommend watching it. It's really long so watch it in parts if you can't watch it all at once. The seminar's called "Sugar: The Bitter Truth"

I've summarize a few points below.

The Good
First off, he makes a valid point that the public health movement against dietary fat that started in the early 1980′s was a grandiose failure. The climb in obesity to epidemic proportions over the last 30 years is plenty of evidence for this. It was also accurate of him to cite the significant increase in overall caloric consumption over this same time period. Furthermore, he shows an interesting progression of Coca-Cola’s 6.5 oz bottle in 1915 to the 20 oz bottle of the modern day [3].

Lustig acknowledges the First Law of Thermodynamics as it applies to changes in bodyweight. He attacks the vague expression that “a calorie is a calorie” by pointing out that different nutrients impart different physiological effects and have different roles within the body. His concluding recommendations included kicking out liquid calories except milk, which is generally a good strategy for children. I am however not a huge fan of milk due to the amount of processing done to it [3].

The Not-So-Good
While Lustig correctly points out that the nation’s overall caloric consumption has increased, he proceeds to blame carbohydrates as being the primary constituent. The thing is, he uses data spanning from 1989-1995 on children aged 2-17. Survey data is far from the gold standard of evidence, but if you’re gonna cite it, you might as well go with something more recent that includes adults [3].

Here’s the latest from the USDA Economic Research Service (ERS), which tracked the percent of total daily calories of the range of food groups from 1970-2007. The actual spreadsheet of the following figures can be downloaded here, click on the “Percents” tab at the bottom (note that these figures are updated regularly by the ERS, so the version you download may be different from what’s reported here) [1]:

• Meats, eggs, and nut kcals decreased 4%.
• Dairy kcals decreased 3%.
• Percentage of fruit kcals stayed the same.
• Percentage of vegetable kcals stayed the same.
• Flour and cereal product kcals increased 3%.
• Added fat kcals are up 7%,
• Added sugars kcals decreased 1%
• Total energy intake in 1970 averaged 2172 kcal. By 2007 this hiked up to 2775 kcal, a 603 kcal increase.

Taking a hard look at the data above, it appears that the rise in obesity is due in large part to an increase in caloric intake in general, rather than an increase in added sugars in particular. So is too sugar a problem? Absolutely but I think the primarily cause is increased calorie intake and decreased amount of physical activity - people are generally more sedentary [3].

King and colleagues recently compared the physical activity data in the National Health & Nutrition Examination Survey (NHANES) from 1988-1994 with the NHANES data from 2001-2006, and found a 10% decrease [2]. That figure seems conservative to me. It’s safe to say that all 603 extra daily calories have been landing on the hips, thighs and backsides of the general public [3].

Is fructose (or sugar) really the poison it’s painted to be? The answer is not an absolute yes or no; the evilness of fructose depends completely on dosage and context. Lustig fails to specify the dosage and context of his claims [3].

Ultimately, I believe it comes down to what I mentioned above: too many calories and too little exercise. Now it's true that eating too much sugar (and high fructose corn syrup as it's in a ton of processed food) are a serious issue that needs to be dealt with but solely putting the blame on fructose as the main culprit, I think is a stretch.

On a Side Note
The Canadian National Exhibition is running right now in Toronto and you won't believe what food items are being offered.

Making headlines this year are two amazing (although, ‘amazing’ is a subjective term) new food items – the Krispy Kreme donut burger and deep fried cola.

You ask - are people actually trying this stuff? And, is it even possible to deep-fry a beverage?

The answer - yes, and yes.

I wondering if the PNE here in Vancouver will offer the same. I hope not. Check out the video below to see the Krispy Kreme donut burger and deep fried cola. You'll be shocked.



Dr. Robert Lustig's seminar called Sugar: The Bitter Truth



PS. Quick note re: perfumes and fragrances at boot camp.  Since some people react and are sensative to certain scents and fragrances, please refrain from wearing them when coming to class. Don't worry if you already have it on from work, just don't spray it on before coming. Thanks.

PPS. 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:

References

1. Economic Research Service, USDA. Loss-Adjusted Food Availability Data. Updated Feb 27, 2009. [ERS/USDA]
   
2. King DE, et al. Adherence to healthy lifestyle habits in US adults, 1988-2006. Am J Med. 2009 Ju; 122(6):528-34. [Medline]
3. Aragon, A., http://www.alanaragonblog.com/2010/01/29/the-bitter-truth-about-fructose-alarmism/. Jan 29, 2010.

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When Buying Protein Powder; Look For This

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th===> To download the map for Flicka gym parking, please visit this link: http://MakersBody.com/Flicka.html

---

Without further ado here's today's blog post...I hope you enjoy :)


Whey is the watery part of milk left over once the curd is separated in the process of making cheese.

Separation of whey from curds

As a fluid product, whey accounts for 80-90% of the total amount of milk and contains important nutritional components, most notably protein, but also vitamins, minerals, lipids and some lactose. When it’s separated from the curd in connection with cheese production, it contains small cheese “fines” which are strained out in a whey strainer.

The whey is then spun in a centrifuge to remove even more cheese fines and some of the fat. To clean it up even further and make it even more concentrated in protein, it must be filtered with a very fine sieve known as an ultra-filter.

An industrial ultra- and micro-filter machine

During ultra-filtration, substances with a low molecular weight pass throw the membrane in the filter and a concentrate is obtained. On one side you have a permeate that is free of protein and is used to make lactose (often used in food and pharmaceutical industries), and the other is all protein (your beloved whey protein mostly free of lactose).

Now, in order to make whey into a valuable end product that we all can enjoy, it must be carefully micro-filtered to remove any harmful bacteria. The whey will pass through a special micro-filter whereupon bacteria and spores are separated. A micro-filter with a very, very small pore size of 0.7 microns or less is used which can remove virtually all bacteria and spores.  This process also separates any denatured (altered/cooked) whey proteins from undenatured proteins such that the result is a high quality whey protein rich in alpha-lactalbumin and beta-lactoglobulin (two special proteins found in whey that have immunological benefits) and low in fat.  Undenatured whey proteins obtained in this manner also have better solubility, which means it dissolves easily in any fluid added to it.

With Prograde Protein, this micro-filtration is also done at a low temperature to prevent any damage to the protein (denaturation) and/or oxidation to any of the fat contained within. The final product is one you can enjoy that’s safe, tasty, easily mixable and healthy for everyone in your family.



CONSUMER ALERT: Not All Protein Powders Are Created With Safe Ingredients. Do Not Consume Any Whey Protein Until You Read This Completely

===>http://progradenutritionals.com/protein-powder.html

PS. To download the map for Flicka gym parking, please visit this link:

http://MakersBody.com/Flicka.html

PPS. If you live in North Vancouver, BC and want to experience some of the best personal training in North Vancouver that GUARANTEES you'll lose at least a clothing size in 30 days or your money back, then click the link below:

===>North Vancouver Personal Training

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 boot camp 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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How to Make a Post-Workout Recovery Shake

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Hey, I hope you are having a great week.

I've got another update from Steve Abercrombie on his 44 Day Cleanse Challenge journey. Today he shares with you a post-workout recovery drink he calls 'After-Crank Recovery Drink'. This is what you can use after a hard workout like he had after boot camp. Boy was that a rockin' class! Thanks for all the energy everyone! You sure make it a joy running these camps.

So far he's at 183.1 lbs and 24% bodyfat. Keep up the good work Steveo!

If you want to come out for a FREE week tryout, email us at ResurrectYourBodyBootCamp@gmail.com or call Tyron at (604) 626-2342.

Steve: Day 12



Your unstoppable fat loss formula,

Tyron

PS. Join our 44 Day Cleanse Challenge and Lose 9-20 lbs!
I would like to personally invite you to our 44 Day Cleanse Challenge! Begin taking control of your health and wellness through nutritional cleansing, exercise, healthy eating and group support.

Whether your goal is to lose weight or to get lean (typical weight loss that you can expect is between 6-15 lbs in the first 30 days), this challenge is guaranteed to help you achieve your goals in a fun and supportive environment. Every participant will receive 1 week of FREE boot camp (unless you are a current member) and free bi-weekly weigh-ins, coaching and community.

Every participant will receive:

* 1-Week FREE Fitness Boot Camp with Resurrect Your Body Boot Camp
* 2 Great Prize Packages to be Won
* Before and After Pictures
* Free Coaching and Group Support Sessions
* Special offers from our community sponsors

Learn more about our exciting prizes on our event website at:
http://MakersBody.com/CleanseChallenge.html

If you have any questions or you would like to register for the challenge please contact Tyron at 604.626.2342 or email TyronPiteau@gmail.com.

PPS. Make sure you give these people a big high 5 next time you see
them as they each referred their friends to our program and because
of our referral incentive program got some serious rewards:

Candice - referred 1 friend - she gets $25
Michelle K. - referred 1 friend - she gets $50
Monah - referred 1 friend - she gets $50
Chris - referred 1 friend - he get $50

Thanks for bringing your friends out!

Hey by the way, so that you can get on this list and get more free
training (or start getting free training if you aren't already) and
cash like these did, here's an email I wrote and you can cut and
paste it and send it to all your friends and if anyone joins you get
these rewards too ($25 for each friend you refer whether they sign
up or not and another $25 for each one that signs up for a total of
$50 for EACH one you refer! Not bad if you ask me).

Boot Camp and Personal Training email templates below.

If you are doing the boot camp please use the following email to
send:

Hi [insert your friend's name],

I've been going to this boot camp and its been so amazing, the
results are awesome, I totally recommend you come out as I'd love
to work out with you. Come for a freee trial.

Click the following link to claim your fr.ee trial (complete steps
1-3): http://MakersBody.com/FirstTimeCamper.html

See you soon!

[insert your name]


If you are doing personal training please use the following email
to send:

Hi [insert your friend's name],

I've been seeing this personal trainer and its so amazing, the
results are awesome, I totally recommend you come out as they'll
help you reach your goals much faster. Come for a fr.ee workout.

Click the following link to claim your fr.ee workout:
http://MakersBody.com/PARQ.html

See you soon!

[insert your name] Tweet This

A Journey to a Better You

Tweet

This is Steve.

Steve is going on a journey.

A journey of self-improvement.

Recently Steve has struggled with his weight, and discipline with nutrition and exercise.

But today is a pivotal day is Steve’s life. He has made some decisions, and set a series of realistic goals. His goals are as follows:

1. Burn away 10% of his current Body Fat of 25%
2. Add 8.5% to his current Muscle Mass of 51.5%
3. Eat a balanced and nutritious diet
4. Exercise regularly, and enjoy it

Before Steve begins his journey, he has decided to seek out some professional help: Tyron Piteau - Body Transformation and Nutrition Expert, Janine Stelter – Success Coach and Kinesiologist, and Isagenix International - World Leader in Nutritional Cleansing and Fat Burning.

If you are anything like Steve, and have decided that enough is enough, and are ready to make some lifestyle changes for the better, we would like to invite you to join Steve on his journey (we all know how much better our results are when we take on challenges in a group!). You can take advantage of the group support and professional help at no charge!

Please follow our Blog as we will be documenting Steve’s progress in his journey as he strives toward and achieves his goals on a daily basis. You may join us on any day, at any time, and begin a journey of your own with all the support and resources one could ask for.

If you would like more information, or would like to join Steve, please email us at TyronPiteau@gmail.com.

Here's Steve Video on Day 1



Your unstoppable fat loss formula,

Tyron

PS. Join our 44 Day Cleanse Challenge and Lose 9-20 lbs!
As one of the sponsors I would like to personally invite you to our 44 Day Cleanse Challenge! Begin taking control of your health and wellness through nutritional cleansing, exercise, healthy eating and group support.

Whether your goal is to lose weight or to get lean (typical weight loss that you can expect is between 6-15 lbs in the first 30 days), this challenge is guaranteed to help you achieve your goals in a fun and supportive environment. Every participant will receive 1 week of FREE boot camp (unless you are a current member) and free bi-weekly weigh-ins, coaching and community.

Every participant will receive:

* 1-Week FREE Fitness Boot Camp with Resurrect Your Body Boot Camp
* 2 Great Prize Packages to be Won
* Before and After Pictures
* Free Coaching and Group Support Sessions
* Special offers from our community sponsors

Learn more about our exciting prizes on our event website at:
http://MakersBody.com/CleanseChallenge.html

If you have any questions or you would like to register for the challenge please contact Tyron at 604.626.2342 or email TyronPiteau@gmail.com. Tweet This