Hello everyone, i just wanted to let you know that the team at Abdominalsuccess.com has just finished up there review of the Diet Solution Program. The Diet Solution program was designed by Isabel De Los Rios. The Diet Solution is not a "diet" but more of a lifestyle change. Including a great insight on so called healthy and low fat foods that are supposed to help you lose weight. Isabel shines a light on everything the diet industry has led you to believe.
Read how well the Diet Solution program works just click the link below
www.abdominalsuccess.com/The-Diet-Solution-Review.html
Till next time
get healthy & get lean
Nathan Barrett
www.abdominalsuccess.com
Wednesday, April 21, 2010
Tuesday, March 9, 2010
There are 3 major reasons that set up 98% of all the fat loss diet programs for failure. This article will help you identify each of them and understand the 3 major reasons better.
1) Times have changed, but our bodies have remained the same; this is the first reason why 98% of fat loss diet programs fail.
In the early days, humans were hunters and gatherers, and our bodies still function as though we don’t have reliable food sources. This was a time before we had drive-thrus for a quick bite on the way home from work and fully stocked refrigerators just 10 feet away. In fact, our ancestors had to work very hard to find food; the alternative was not eating at all. Sometimes, they were forced to go without substantial nutrition for a period of time.
So, for them to survive, their bodies had to figure out a way to make it through such times of scarcity. Their bodies adapted by slowing down their metabolisms and storing calories as fat when there was enough food; this could then be used as fuel in times of scarcity. Unfortunately, this survival mechanism endures, even though most of us in the developed world no longer need it.
So, when you follow a diet program that restricts your caloric intake, your body responds by shifting into survival mode, preventing you from achieving results. This approach will make your metabolism slow and sluggish; you will burn less fat and, at the same time, store more of it. This also leads to huge amounts of lean muscle tissue being wasted.
2) 98% of fat loss diet plans fail because they leave us feeling hungrier.
Fat loss diet programs that restrict calorie intake will leave you feeling hungrier, with a constantly growling in your stomach and subsequent discomfort. (To add to this, you’ll be preoccupied with nothing but thoughts of food).
Do you really think that you can keep living in that state for long?
I think it’s doubtful! In fact, the hunger pains will stay as long as you are on such fat loss diet programs, and you’ll need to resume eating normally to make them go away. I don’t know anyone who can live under such circumstances permanently, and I think 99% or more of the population can’t either.
How can you expect to lose weight and keep it off when you’re on fat loss diet programs that just don’t work and are impossible to maintain? there is NO way!
3) 98% of fat loss diet programs fail because reasons 1 and 2 work together to make your goal unattainable.
Even after you give up on these low-calorie fat loss diet programs, there’s more in store for you.
This food deprivation has trained your body to burn less fat and to store more of it. Eventually, when you resume your normal diet, you will end up piling on more pounds than before. (I’m sure you’ve heard of “yo-yo dieting”!). ”)
Unfortunately, even the weight you lost, if any, when you were on such fat loss diet programs was mostly that of retained water and lean muscle mass. You might have reduced the number on the scale, but you didn’t actually lose any body fat.
With all these factors involved, it’s no surprise that 98% of fat loss diet programs fail.
This article is sponserd in part by THE DIET SOLUTION PROGRAM
1) Times have changed, but our bodies have remained the same; this is the first reason why 98% of fat loss diet programs fail.
In the early days, humans were hunters and gatherers, and our bodies still function as though we don’t have reliable food sources. This was a time before we had drive-thrus for a quick bite on the way home from work and fully stocked refrigerators just 10 feet away. In fact, our ancestors had to work very hard to find food; the alternative was not eating at all. Sometimes, they were forced to go without substantial nutrition for a period of time.
So, for them to survive, their bodies had to figure out a way to make it through such times of scarcity. Their bodies adapted by slowing down their metabolisms and storing calories as fat when there was enough food; this could then be used as fuel in times of scarcity. Unfortunately, this survival mechanism endures, even though most of us in the developed world no longer need it.
So, when you follow a diet program that restricts your caloric intake, your body responds by shifting into survival mode, preventing you from achieving results. This approach will make your metabolism slow and sluggish; you will burn less fat and, at the same time, store more of it. This also leads to huge amounts of lean muscle tissue being wasted.
2) 98% of fat loss diet plans fail because they leave us feeling hungrier.
Fat loss diet programs that restrict calorie intake will leave you feeling hungrier, with a constantly growling in your stomach and subsequent discomfort. (To add to this, you’ll be preoccupied with nothing but thoughts of food).
Do you really think that you can keep living in that state for long?
I think it’s doubtful! In fact, the hunger pains will stay as long as you are on such fat loss diet programs, and you’ll need to resume eating normally to make them go away. I don’t know anyone who can live under such circumstances permanently, and I think 99% or more of the population can’t either.
How can you expect to lose weight and keep it off when you’re on fat loss diet programs that just don’t work and are impossible to maintain? there is NO way!
3) 98% of fat loss diet programs fail because reasons 1 and 2 work together to make your goal unattainable.
Even after you give up on these low-calorie fat loss diet programs, there’s more in store for you.
This food deprivation has trained your body to burn less fat and to store more of it. Eventually, when you resume your normal diet, you will end up piling on more pounds than before. (I’m sure you’ve heard of “yo-yo dieting”!). ”)
Unfortunately, even the weight you lost, if any, when you were on such fat loss diet programs was mostly that of retained water and lean muscle mass. You might have reduced the number on the scale, but you didn’t actually lose any body fat.
With all these factors involved, it’s no surprise that 98% of fat loss diet programs fail.
This article is sponserd in part by THE DIET SOLUTION PROGRAM
Thursday, February 18, 2010
Healthy Fat Loss Meal Plans
Is it Possible to put together simple and effective meal plan? A meal plan that wont be complicated or hard to follow? Well, the answer is YES it is very possible and i will show you how to do it.The fat loss meal plans below come from THE DIET SOLUTION program and they will help you lose your excess abdominal fat while simultaneously making you healthier.
"Here are 3 of the best fat loss meal plans that you can try right now"
Breakfast: Protein needs to be consumed with every meal throughout the day and breakfast is no exception. When you eat breakfast you want to make sure to include organic eggs, cottage cheese, raw nut butter or smoked fish as one component of your fat loss breakfast. Carbohydrates should also be included in the form of oatmeal, sprouted grain bread, fruit and vegetables.
3 great healthy fat loss breakfast examples
1, Oatmeal with almond butter, topped with fresh berries and a tiny bit of Stevia to sweeten it.
2, Hard boiled eggs, 1 slice of sprouted grain toast and a half grapefruit.
3, Smoked salmon over a slice tomato and 1 green apple.
The same rules apply to eating lunch as eating breakfast. A great tip to make sure you always have a healthy protein source during lunch is to pack left overs from the dinner you had the night before. hamburger,chicken and fish are all great sources of protein and are easy to throw on a salad or over vegetables.
3 great healthy fat loss lunch examples
1, Baked tilapia with sauteed spinach, green salad with peas (oil & vinegar as dressing) followed by a half cup of pineapple.
2, left over chicken (breast/legs) with one half sweet potato and broccoli.
3, Lean hamburger of a portabella mushroom and brown rice. Cooked vegetables on a green salad, 1 orange.
Dinner has the same rules as breakfast and lunch, but offer you to be more creative. start off by looking for simple meal recipes and then modify them with your own healthy ingredients as needed. Always remembering to include a protein and carbohydrate source.
3 great fat loss dinner examples
1, Mexican salad: ground beef over shredded lettuce and tomato, guacamole and brown rice.
2, grilled salmon over asparagus: green salad (oil and vinegar as dressing) followed by a fresh fruit salad.
3, Buffalo meat balls over rice pasta with sauteed broccoli.
Snacks: you never ever want your body to get or to be hungry. Having your body being hungry often leads to binge eating, and unhealthy choices. When your body is hungry and under freed you will tend to eat unhealthy foods and makes sticking to a healthy diet much more difficult. It is important to keep plenty of (healthy snacks) available.
3 great fat loss snacks examples
1, 2 table spoons of almond butter on a half apple.
2, Trail mix with walnuts,almonds,pumpkin seeds and dried fruit (no sugar added).
3, Cottage cheese and pineapple.
If you incorporate these healthy fat loss meal plans into your daily eating regimen you will start to see a great difference in your fat loss goals and results. Following simple and healthy fat loss meal plans like these is the first step in achieving your health and fitness goals.
To get started on your own fat loss goals, take a look at THE DIET SOLUTION PROGRAM this program has many healthy fat loss tips to get you started right away on your fat loss journey.
Wednesday, February 17, 2010
The Truth About Six Pack Abs Reviewed
Many people by now, know that The Truth About Six Pack Abs is a great program, that has helped people all over the world get a flat stomach and lose excess abdominal fat. That's why it is featured on Abdominal Success. This week the staff at abdominal success did a complete review of the program from beginning to end and found it quite exciting.
The Truth About Six Pack Abs is in fact a complete body transformation program that is dedicated to helping you get in the best shape of your life.
Going into the review the claim was that The Truth About Six Pack Abs is the most popular abdominal exercise program sold on the Internet today. It was confirmed that this program is indeed the most popular abdominal exercise program sold on the Internet.
The Truth About Six Pack Abs program is by far more popular than any other fat loss & abdominal exercise program because of Mike Geary, Mike is the creator of the program and he is a fantastic guy, his staff offers great customer service with every copy of The Truth About Abs program sold.
read the complete review:
The Truth About Six Pack Abs Review
or learn more about this great program below
MEN click here to learn how to get a flat stomach and six pack abs
WOMAN click here to learn how to get a flat sexy stomach
The Truth About Six Pack Abs is in fact a complete body transformation program that is dedicated to helping you get in the best shape of your life.
Going into the review the claim was that The Truth About Six Pack Abs is the most popular abdominal exercise program sold on the Internet today. It was confirmed that this program is indeed the most popular abdominal exercise program sold on the Internet.
The Truth About Six Pack Abs program is by far more popular than any other fat loss & abdominal exercise program because of Mike Geary, Mike is the creator of the program and he is a fantastic guy, his staff offers great customer service with every copy of The Truth About Abs program sold.
read the complete review:
The Truth About Six Pack Abs Review
or learn more about this great program below
MEN click here to learn how to get a flat stomach and six pack abs
WOMAN click here to learn how to get a flat sexy stomach
Tuesday, January 19, 2010
Energy Drinks
Hello everyone, recently while going though and reviewing the Turbulence Training program, which can be found at www.abdominalsuccess.com I found some helpful and great information on all the latest energy drink craze.
Energy. Everyone wants more of it. And it's as easy to get as heading down to the corner store...All we need to do is slam down a Red Bull. Or a Gatorade. Or a coffee. Or so the ads say.
But which of these is really the best energy drink? The answer, of course, is below...
Now when people talk about energy drinks, they are often simply referring to products that contain caffeine. After all, when someone is describing their energy levels, they are really talking about their level of mental alertness. So we'll limit our discussion today to that: what drink gives you the best and longest-lasting energy levels.
#5 - At the bottom of our list are those sugar and caffeine "energy drinks" such as Red Bull (and even cola).
The problem with many energy drinks is that they contain too much sugar and/or too much caffeine. So while the short-term effects are huge increases in energy (i.e. feeling wired or even jittery - even to the point of nausea), after an hour or two you'll crash and burn, and more than likely be ready for a nap - or as those marketing machines prefer, another "energy drink".
#4 - Sports Drinks: Give these guys credit, they've convinced the world that we need to refuel with what's essentially uncarbonated soda pop. Now unless you're performing an exercise of more than an hour, you don't need this liquid sugar.
#3 - Coffee: Having never had a coffee in my life, I'm not sure it's fair of me to pass judgement on this beverage. But I'll say this...a cup of coffee each day is not going to kill you.
But if you depend on the caffeine to give you your morning get-up-and-go, maybe you should do a little lifestyle review. Perhaps there are some things you can change to give yourself more energy without relying on a caffeine fix? And you're probably getting a lot more caffeine than you bargain for if you get your coffee from the well-known coffee shops.
#2 - Green Tea: True, this beverage does contain caffeine, but it does so in relatively smaller amounts than coffee.
In addition, you should be able to find naturally decaffeinated Green Teas (avoid Green Tea that has been decaffeinated via an "acetylation" process - this might also remove the healthy phytochemicals in the tea). And of course, go organic if you can.
NOTE: All teas are healthy. Green Tea may or may not be healthier than traditional teas.
Green Tea is a super close second place to our winner...and research suggests that several cups of the tea are necessary each day to receive the full health benefits.
#1 - Filtered Water: There's no way that water is going to lead to an energy crash. And it's important part of your nutrition plan. While I admit, it will never compare to a caffeine-based beverage for giving you that mental wake-up, in the big picture, water is the go-to drink.
Unfortunately, despite all the messages about H2O, I know a lot of the Turbulence Training clients still do not drink enough water.
I'm a big proponent of 12 glasses per day - I drink more than that and immediately notice sluggishness when I am unable to do so. I encourage you to monitor your water intake and determine your optimal level for alertness.
Use the Turbulence Training Lifestyle to increase your energy.
Sincerely,
Nathan Barrett
Owner, www.abdominalsuccess.com
P.S. There are other ways to increase your energy...
Beverages aren't the only way to boost your energy and improve your health.
The right workouts will boost your brain power...and your metabolism.
Exercise shouldn't dominate your life...instead, it should support your lifestyle. So let me show you how to spend less time in the gym while still having an increased energy level for your endless projects at work and at home...
Energy. Everyone wants more of it. And it's as easy to get as heading down to the corner store...All we need to do is slam down a Red Bull. Or a Gatorade. Or a coffee. Or so the ads say.
But which of these is really the best energy drink? The answer, of course, is below...
Now when people talk about energy drinks, they are often simply referring to products that contain caffeine. After all, when someone is describing their energy levels, they are really talking about their level of mental alertness. So we'll limit our discussion today to that: what drink gives you the best and longest-lasting energy levels.
#5 - At the bottom of our list are those sugar and caffeine "energy drinks" such as Red Bull (and even cola).
The problem with many energy drinks is that they contain too much sugar and/or too much caffeine. So while the short-term effects are huge increases in energy (i.e. feeling wired or even jittery - even to the point of nausea), after an hour or two you'll crash and burn, and more than likely be ready for a nap - or as those marketing machines prefer, another "energy drink".
#4 - Sports Drinks: Give these guys credit, they've convinced the world that we need to refuel with what's essentially uncarbonated soda pop. Now unless you're performing an exercise of more than an hour, you don't need this liquid sugar.
#3 - Coffee: Having never had a coffee in my life, I'm not sure it's fair of me to pass judgement on this beverage. But I'll say this...a cup of coffee each day is not going to kill you.
But if you depend on the caffeine to give you your morning get-up-and-go, maybe you should do a little lifestyle review. Perhaps there are some things you can change to give yourself more energy without relying on a caffeine fix? And you're probably getting a lot more caffeine than you bargain for if you get your coffee from the well-known coffee shops.
#2 - Green Tea: True, this beverage does contain caffeine, but it does so in relatively smaller amounts than coffee.
In addition, you should be able to find naturally decaffeinated Green Teas (avoid Green Tea that has been decaffeinated via an "acetylation" process - this might also remove the healthy phytochemicals in the tea). And of course, go organic if you can.
NOTE: All teas are healthy. Green Tea may or may not be healthier than traditional teas.
Green Tea is a super close second place to our winner...and research suggests that several cups of the tea are necessary each day to receive the full health benefits.
#1 - Filtered Water: There's no way that water is going to lead to an energy crash. And it's important part of your nutrition plan. While I admit, it will never compare to a caffeine-based beverage for giving you that mental wake-up, in the big picture, water is the go-to drink.
Unfortunately, despite all the messages about H2O, I know a lot of the Turbulence Training clients still do not drink enough water.
I'm a big proponent of 12 glasses per day - I drink more than that and immediately notice sluggishness when I am unable to do so. I encourage you to monitor your water intake and determine your optimal level for alertness.
Use the Turbulence Training Lifestyle to increase your energy.
Sincerely,
Nathan Barrett
Owner, www.abdominalsuccess.com
P.S. There are other ways to increase your energy...
Beverages aren't the only way to boost your energy and improve your health.
The right workouts will boost your brain power...and your metabolism.
Exercise shouldn't dominate your life...instead, it should support your lifestyle. So let me show you how to spend less time in the gym while still having an increased energy level for your endless projects at work and at home...
The Latest Fat Loss Nutrition Info
By: Nathan Barrett
URL: www.www.abdominalsuccess.com
Big News! Craig Ballantyne has added a brand new set of
Turbulence Training Fat Loss Nutrition Guidelines to the TT
package. This new report comes from nutrition expert, Dr. Chris
Mohr, Ph.D. Today we want to introduce Chris to you, and get him to answer some tough fat loss nutrition questions.
So first, Dr. Mohr's credentials...
Dr. Chris Mohr is a consultant to a number of media outlets and
corporations including the Discovery Health Channel, Clif Bar, Fit Fuel, and Labrada Nutrition. He has authored or co-authored several textbooks and has written nearly 500 articles.
Dr. Mohr has bachelors and masters degrees in Nutrition, from Penn State University and the University of Massachusetts, respectively. He received his PhD in exercise physiology from the University of Pittsburgh and is also a registered dietitian.
Through his company, Mohr Results, Dr. Mohr offers consultations, provides corporate seminars, and will soon be providing nutrition services for trainers.
Now, before we get to the interview with Dr. Mohr, I have something to admit:
Nutrition is more important than training.
There, I said it. In fact, I've admitted it all along. It doesn't
matter how good the Turbulence Training workouts are, you won't get maximum results without the right nutrition.
And that's why Craig Ballantyne went to Dr. Mohr to get his advanced fat loss tips.
here is what Craig found out.
CB: For fat loss, what kind of shake is best after weights? Do we
need high-carb, sugar shakes?
CM:
I still think this is an important meal to get some carbohydrates
in to fuel you for your next workouts, since carbohydrate intake is likely low throughout the remainder of the day.
Even during a fat loss phase, I recommend folks get at least a 1:1 ratio of carbs:protein.
CB: But what about sugar specifically? If a client is 35, 5'10", and 21% body fat, does he need sugar in his post-workout drink?
CM:
I do still think simple carbs are important during this recovery
period.
Carbs don't have to be the enemy---if the rest of your carb intake is mainly veggies, the post workout simple carbs will be a Godsend.
You'll suck that right up, you'll feel stronger, and have better
subsequent workouts. You should be training hard enough to be able to lose the fat...it's not all about the carbs.
I would go 1:1 ratio of carbs:protein...around 30:30 of a
combination of malto/glucose/sucrose or any high GI ingredients with a whey isolate and/or hydrosylate.
CB: Does post-workout nutrition change for interval training?
CM:
I believe it does, because while you're exercising at a
high-intensity, the amount of glycogen depletion and protein
degradation that's going on is lower than with a longer duration,
intense weight workout.
It is still an important time for feeding (after exercise), but I
wouldn't recommend the same high intake of carbs:protein as I would after a tough weight workout.
Like before, go with the 1:1 ratio of carbs:protein - that is, of
course, unless you were just out there doing intervals for an hour (but then you'd basically be superhuman).
CB: What are your thoughts on eating before bed?
CM:
This is a time I like a protein and fat meal, to help slow the
digestion of those nutrients during a time when it's likely you
will be breaking down some muscle tissue.
I am "ok" with some carbs, but if you do eat them, focus on veggies or something similar and don't sit down to a Thanksgiving meal and then immediately close your eyes.
CB: Everyone seems to know the general protein rule for gaining muscle (1g per pound bodyweight), but how much protein do we need when trying to lose fat?
CM:
This is suffice for losing fat as well. Maintaining this intake,
with a moderate fat intake as well, will help provide the necessary nutrients since you want to lose as much fat as possible, yet maintain as much lean body mass as possible.
You can't get around the fact that weight loss does take some
reduction in calorie intake (or very high amount of calorie
expenditure), so focus your intake on lean proteins, healthy fats,
and always think fiber, not carbs.
CB: Give us one of your "secret" advanced fat loss nutrition tips...please!
CM:
Losing fat without the addition of intervals is like riding a bike
through sand - sure it will work, but your progress won't be nearly as fast.
Replace all simple carbohydrates with their high-fiber
counterparts, and make sure you're eating at least one vegetable each and every meal.
CB: What do you think of "calorie cycling" diets - where you drop your calories for a couple of days, then bump them up, etc. Is there any research to support this approach?
CM:
To my knowledge it's all anecdotal.
Theoretically, it seems as if it may work; however, it would be
near impossible to design a well controlled study to test the
theory.
With that said, it's hard to make specific recommendations because there's nothing to base it off of.
CB: And let's finish off with your thoughts on fish oil - dosage,
quality, etc.
CM:
They kick ass---general health, 2-4 g/day. Elevated TG I would go higher, increasing in a stepwise manner, up to 8g or so (not a
blanket statement, but individualized). Always speak with MD first since it does decrease clotting time...contraindicated if on blood thinning medications.
Preliminary research with weight loss shows it's promising---2-3 studies to my knowledge. I do believe higher quality fish oils are important. Fish oil shouldn't give you fishy burps or taste fishy at all.
Two favorites are Nordic Naturals and Carlson. Fish oils are
screened very well for mercury and other contaminants, particularly ones like NN and Carlson.
CB: Thanks Chris. This is great. I look forward to adding your nutrition knowledge to my Turbulence Training workouts...I guarantee that this combination will help everyone lose fat and gain muscle.
More nutrition interviews with Dr. Mohr are on the way.
If you have any other questions, just let me know.
Sincerely,
Craig Ballantyne
Author, Turbulence Training
P.S. Big Nutrition Announcement!
The Turbulence Training Nutrition Guide for Men & Women - written by Dr. Chris Mohr, Ph.D., is ready for you.
Here are just some of the things you'll learn from Dr. Mohr...
1) How to calculate your calorie needs (p. 6)
2) Calorie recommendations for obese individuals (p.7)
3) The 23 types of sugar (many hidden!) to avoid (p. 9)
4) The 20 whole-grain sources to fuel your fat loss program (p9)
5) Over 60 fruits and vegetables that should be added to your diet (p. 10)
6) The 16 protein sources you should select most often (p. 13)
7) Shocking trans-fat content of 18 common foods - find out which food is the deadliest in terms of fat content (p. 16)
8 ) The 9 Fat Sources you should select most often (p. 17)
9) Dr. Mohr's 12 Rules for Fat Loss (p. 18)
10) The TT Nutrition Plan for Men (p. 19)
11) The TT Nutrition Plan for Women (p. 23)
12) Bonus Supplement Report: The Truth About Fat Loss Pills (p. 27)
URL: www.www.abdominalsuccess.com
Big News! Craig Ballantyne has added a brand new set of
Turbulence Training Fat Loss Nutrition Guidelines to the TT
package. This new report comes from nutrition expert, Dr. Chris
Mohr, Ph.D. Today we want to introduce Chris to you, and get him to answer some tough fat loss nutrition questions.
So first, Dr. Mohr's credentials...
Dr. Chris Mohr is a consultant to a number of media outlets and
corporations including the Discovery Health Channel, Clif Bar, Fit Fuel, and Labrada Nutrition. He has authored or co-authored several textbooks and has written nearly 500 articles.
Dr. Mohr has bachelors and masters degrees in Nutrition, from Penn State University and the University of Massachusetts, respectively. He received his PhD in exercise physiology from the University of Pittsburgh and is also a registered dietitian.
Through his company, Mohr Results, Dr. Mohr offers consultations, provides corporate seminars, and will soon be providing nutrition services for trainers.
Now, before we get to the interview with Dr. Mohr, I have something to admit:
Nutrition is more important than training.
There, I said it. In fact, I've admitted it all along. It doesn't
matter how good the Turbulence Training workouts are, you won't get maximum results without the right nutrition.
And that's why Craig Ballantyne went to Dr. Mohr to get his advanced fat loss tips.
here is what Craig found out.
CB: For fat loss, what kind of shake is best after weights? Do we
need high-carb, sugar shakes?
CM:
I still think this is an important meal to get some carbohydrates
in to fuel you for your next workouts, since carbohydrate intake is likely low throughout the remainder of the day.
Even during a fat loss phase, I recommend folks get at least a 1:1 ratio of carbs:protein.
CB: But what about sugar specifically? If a client is 35, 5'10", and 21% body fat, does he need sugar in his post-workout drink?
CM:
I do still think simple carbs are important during this recovery
period.
Carbs don't have to be the enemy---if the rest of your carb intake is mainly veggies, the post workout simple carbs will be a Godsend.
You'll suck that right up, you'll feel stronger, and have better
subsequent workouts. You should be training hard enough to be able to lose the fat...it's not all about the carbs.
I would go 1:1 ratio of carbs:protein...around 30:30 of a
combination of malto/glucose/sucrose or any high GI ingredients with a whey isolate and/or hydrosylate.
CB: Does post-workout nutrition change for interval training?
CM:
I believe it does, because while you're exercising at a
high-intensity, the amount of glycogen depletion and protein
degradation that's going on is lower than with a longer duration,
intense weight workout.
It is still an important time for feeding (after exercise), but I
wouldn't recommend the same high intake of carbs:protein as I would after a tough weight workout.
Like before, go with the 1:1 ratio of carbs:protein - that is, of
course, unless you were just out there doing intervals for an hour (but then you'd basically be superhuman).
CB: What are your thoughts on eating before bed?
CM:
This is a time I like a protein and fat meal, to help slow the
digestion of those nutrients during a time when it's likely you
will be breaking down some muscle tissue.
I am "ok" with some carbs, but if you do eat them, focus on veggies or something similar and don't sit down to a Thanksgiving meal and then immediately close your eyes.
CB: Everyone seems to know the general protein rule for gaining muscle (1g per pound bodyweight), but how much protein do we need when trying to lose fat?
CM:
This is suffice for losing fat as well. Maintaining this intake,
with a moderate fat intake as well, will help provide the necessary nutrients since you want to lose as much fat as possible, yet maintain as much lean body mass as possible.
You can't get around the fact that weight loss does take some
reduction in calorie intake (or very high amount of calorie
expenditure), so focus your intake on lean proteins, healthy fats,
and always think fiber, not carbs.
CB: Give us one of your "secret" advanced fat loss nutrition tips...please!
CM:
Losing fat without the addition of intervals is like riding a bike
through sand - sure it will work, but your progress won't be nearly as fast.
Replace all simple carbohydrates with their high-fiber
counterparts, and make sure you're eating at least one vegetable each and every meal.
CB: What do you think of "calorie cycling" diets - where you drop your calories for a couple of days, then bump them up, etc. Is there any research to support this approach?
CM:
To my knowledge it's all anecdotal.
Theoretically, it seems as if it may work; however, it would be
near impossible to design a well controlled study to test the
theory.
With that said, it's hard to make specific recommendations because there's nothing to base it off of.
CB: And let's finish off with your thoughts on fish oil - dosage,
quality, etc.
CM:
They kick ass---general health, 2-4 g/day. Elevated TG I would go higher, increasing in a stepwise manner, up to 8g or so (not a
blanket statement, but individualized). Always speak with MD first since it does decrease clotting time...contraindicated if on blood thinning medications.
Preliminary research with weight loss shows it's promising---2-3 studies to my knowledge. I do believe higher quality fish oils are important. Fish oil shouldn't give you fishy burps or taste fishy at all.
Two favorites are Nordic Naturals and Carlson. Fish oils are
screened very well for mercury and other contaminants, particularly ones like NN and Carlson.
CB: Thanks Chris. This is great. I look forward to adding your nutrition knowledge to my Turbulence Training workouts...I guarantee that this combination will help everyone lose fat and gain muscle.
More nutrition interviews with Dr. Mohr are on the way.
If you have any other questions, just let me know.
Sincerely,
Craig Ballantyne
Author, Turbulence Training
P.S. Big Nutrition Announcement!
The Turbulence Training Nutrition Guide for Men & Women - written by Dr. Chris Mohr, Ph.D., is ready for you.
Here are just some of the things you'll learn from Dr. Mohr...
1) How to calculate your calorie needs (p. 6)
2) Calorie recommendations for obese individuals (p.7)
3) The 23 types of sugar (many hidden!) to avoid (p. 9)
4) The 20 whole-grain sources to fuel your fat loss program (p9)
5) Over 60 fruits and vegetables that should be added to your diet (p. 10)
6) The 16 protein sources you should select most often (p. 13)
7) Shocking trans-fat content of 18 common foods - find out which food is the deadliest in terms of fat content (p. 16)
8 ) The 9 Fat Sources you should select most often (p. 17)
9) Dr. Mohr's 12 Rules for Fat Loss (p. 18)
10) The TT Nutrition Plan for Men (p. 19)
11) The TT Nutrition Plan for Women (p. 23)
12) Bonus Supplement Report: The Truth About Fat Loss Pills (p. 27)
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