Tag Archive for: Personal Training Vancouver

The Facts on Fasted Cardio for Personal Training Vancouver

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The Facts on Fasted Cardio for Personal Training Vancouver

THE FACTS ON FASTED CARDIO

Taking this cardio approach could burn more muscle than fat.

Adam Bornstein thumbnailBY Adam Bornstein
man running outdoors

QUESTION:

Does doing cardio on an empty stomach help you lose more fat? – @crazy_monkey135

ANSWER:

That’s been the prevailing theory for a while, and it looks good on paper: Food provides fuel for energy, so if there’s nothing available in your stomach, it makes sense that your body would tap into its stored energy—mainly fat—to power exercise. The trouble is, the store it seems to go after first is protein, in the form of your hard-earned muscle mass. According to research published in Strength and Conditioning Journal in 2012, protein breakdown can actually double when you do cardio on an empty stomach.

Furthermore, studies have shown that fasted cardio did not burn fat more effectively than cardio performed after a meal. And since workout intensity directly affects how many calories you burn, not eating before a long and intense session could reduce the energy you have to train with and lead to a subpar workout.

But what about high intensity interval training (HIIT) ? That’s supposed to burn fat and spare muscle, right? The truth is, performing it on an empty stomach causes you to break down fat faster than your body can use it for energy, which results—sadly—in the fat being shuttled back into your fat cells!

The bottom line: Do fasted cardio if it makes you feel better—many don’t like to eat and then work out with food still sloshing around in their gut. But don’t think not eating is going to speed up the time till you see your abs. Eating less overall (i.e., adjusting your diet) is the best strategy for that.

RUN AWAY: Any time is a good time for cardio—not just before breakfast.

Personal Training Vancouver

Personal Training Vancouver

Here is some information on our philosophy for Personal Training Vancouver:

We can help you achieve your goals.

Weight Loss Improved Fitness Peak Conditioning Toning Strength and Endurance Improvment Overall Health and Energy Development Body Scultping Sports Performance

Our program can be designed to your specific objectives. We enjoy seeing you succeed. We will provide objective measures of your progress, if you follow our program, and you will feel tremendous satisfaction of the results you have achieved; consequently, your self-esteem, confidence and overall energy will improve. We are happy to provide various coaching options and consultations to keep you on tract, evolving, motivated, encouraged and disciplined. Your success is our success.

Our website link: Ultimate Personal Training Vancouver for Fitness, health, private training and more.

How the Timing of Caloric Intake Influences Fat Loss for Personal Training Vancouver

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How the Timing of Caloric Intake Influences Fat Loss for Personal Training Vancouver

How Timing Of Caloric Intake Influences Fat Loss

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Meal Timing

As far as I can remember, my dad and one of my older brother, Marc-André, used to reinforce to me this dietary maxim: Break fast like a king, lunch like a prince, dine like a pauper.

Now a recent study by Lombardo M, et al.( J Am Coll Nutr. 2014 May 8:1-8. [Epub ahead of print.]), aimed to shed some light on the veracity of this maxim.

They had two groups of 21 subjects follow a Mediterranean diet, which emphasizes vegetables, whole grains, fruits, olive oil, beans, nuts, legumes, herbs and spices and fish/seafood. Poultry, eggs and dairy were used in moderation, while red meat and sweets were reserved only for special occasions. The consumption of red wine, considered a staple of this diet, could be enjoyed if desired.

Both groups followed a dietary regimen which was made of 55 % carbohydrates, 30 % fat and 15 % protein. The main difference between the two groups was the caloric distribution throughout the day. Group 1 ate 70 percent of their calories at breakfast, morning snack and lunch, and 30 percent for their afternoon snack and dinner. While Group 2’s calorie distribution was 55 % for breakfast, morning snack and lunch, with the remaining 45 % for afternoon snack and dinner.

Subjects were tested with a dual-energy X-ray absorptiometry at the start of the study, and again after three months when the study period ended, to assess body composition.

The results indicated significantly improved body composition, metabolic parameters, blood pressure and cholesterol in both groups. However, group 1 edged out group 2 on weight loss, and insulin sensitivity improvement.

The research group’s conclusion was :“A low-calorie Mediterranean diet with a higher amount of calories in the first part of the day could establish greater reduction in fat mass and improved insulin sensitivity than a typical daily diet.”.

In conclusion, a 15% difference in earlier caloric distribution could help you reach your fat loss and health goals earlier.

Stay healthy,

Personal Training Vancouver

Personal Training Vancouver

Personal Training Vancouver

Personal Training Vancouver

Here is a link to our website: Ultimate Personal Training Vancouver, Fitness, Personal Development.

 

Do you need to replenish Glycogen stores after training for Personal Training Vancouver

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Do you need to replenish Glycogen stores after training for Personal Training Vancouver

Do You Need to Replenish Glycogen Stores After Strength Training?

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Arnold Schwarzenegger, Drinking, Shakes

Some people suggest that during a typical strength training workout you don’t consume enough glycogen to be concerned about restoring it.

To that I say, WTF?

If you deplete ANY amount of muscle glycogen, you should be concerned with replacing it… especially if hypertrophy and strength are your main goals. Furthermore, glycogen is not the only reason why you should consume carbs, hormonal modulation should be too.

If an “expert” claims that people do not need to be concerned with replenishing glycogen then either their workouts do not contain enough sets and have wussy-like intensity, or they are not up to par with the scientific literature.

The scientific research on glycogen levels during strength training  demonstrate that workouts ranging from  6 to 20 sets and lasting about 15-30 minutes in length lower  muscle glycogen levels by about 30-40%.

Now for hypertrophy training, workouts are usually 24 to 36 sets, so a drop in glycogen in the order of 60 to 75% would be more likely, as the reps range would be 8 to 12, and the rest intervals 45 to 60 seconds, especially when pairing agonists with antagonists.

Not consuming enough carbs will limit your recovery not only from a glycogen standpoint, but also from an hormonal standpoint. Since the late seventies, we know that modifying the testosterone/cortisol ratio improves gains. Consuming carbs post-workout together with protein helps lower cortisol, which in turn improves the ratio, but also boosts protein synthesis. Hence you lower catabolism and increase anabolism at the same time.

Enjoy the growth,

This is another article in our ongoing series to instruct and inform people on the benefits of Health and Fitness for Personal Training Vancouver.

Here is an excerpt from our website on our Philosophy of Health:

Our Philosophy of Health, Fitness and Performance

Mission Statement : To bring out the best in our students/clients and ourselves mentally, physically and spiritually in the long term through health, fitness, mixed martial arts and personal development.

Our goal is to provide holistic approach to fitness, health and performance improvement. By working with an individual, we can design a balanced, comprehensive and specific program to develop the mind, body and spirit to the highest level.

Since lack of mental discipline, skills and knowledge are often the key factors in people not getting the results they desire, we will develop these essential skills with a variety of tools depending on the individual.

The name of the game is results. We will demonstrate results objectively with measurements, pictures, weight and body fat logs, objective performance measures ( ie. max weight lifted, max # of reps in a determined period of time of a particular exercise for a particular area and quality), and various endurance and strength tests.

We view the body as a temple and we want to promote clean habits and abstain or limit things that detract from our goals and potential.

Personally, as a Christian, and having a respect and understanding for a variety of perspectives, I want to evolve our connection with our body/temple where God/holy spirit can reside within us and promote personal development. Regardless of whether you are a believer or not, a strong mind/body connection is typically a positive and a worthy goal and endeavour.

Personal Training Vancouver

Personal Training Vancouver

Here is our website: Ultimate Personal Training Vancouver

 

Article on the Benefits of Resistance Training for Women for Personal Training Vancouver

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Article on the Benefits of Resistance Training for Women for Personal Training Vancouver: 

Article on the Benefits of Resistance Training for Women for Personal Training Vancouver

5 Reasons Weightlifting is Critical for Fat Loss

By PrettyFit Team – curating monthly packs for fit women – imPrettyFit.com

Let’s talk about fat-loss. More importantly, let’s talk about why an effective fat-loss program utilizes strength trainingwith weights. Over the last few years, more and more women have started buying into the benefits of strength training for physique and weight management. We are not restricting ourselves to just cardio machines, and now ourworkouts are more efficient (and hopefully a bit less boring) than ever. For many, the primary focus of hitting the gym is to burn fat, and we’ve outlined some (scientifically backed) reasons weight training is the best tool for just that.

1. More Muscle = Faster Metabolism

The first rule of fat loss: having muscle increases yourresting metabolic rate (RMR)1,2. A crucial element of fat loss is simply having muscle mass; muscle mass burns fat for energy, and building muscle requires resistance training, not cardio. No matter what your trainer tells you, you won’t build any lean muscle by performing 40 minutes on the elliptical. Lean muscle is built through a consistent resistance training program that utilizes large muscle groups and compound movements (like squats, rows, and push-ups).

2. Strength Training = Faster Metabolism

5 Reasons Weightlifting is Critical for Fat LossAll gimmicks, infomercials and cheesy marketing schemes aside, it is possible to burn calories all day long without lifting a finger! During an intense workout, your body’s oxygen stores are depleted. Consequently, after a high-intensity workout, your body must work hard to build it’s oxygen stores back up. This is known as excess post-exercise oxygen consumption (EPOC) or “The Afterburn Effect”, and it keeps your body at a heightened metabolic rate for up to 24 hours after a high-intensity workout3! What’s more, studies show high intensity resistance training results in a greater EPOC than steady-state cardio… so it’s time to prioritize the high-intensity interval training (HIIT) and weight training workouts in your weekly routine4!

3. Improve Your Body Composition

You’ve heard it before: the “muscle weighs more than fat” mantra. As tired as it sounds, the saying holds some truth; muscle is more dense than fat, therefore a pound of muscle takes up less volume in your body than a pound of fat. For this reason, we recommend GETTING OFF THE SCALE. As many women see when they begin a strength training, fat-loss regimen of weights and high intensity cardio, the number on the scale does not drop as quickly as they would like. In fact, your weight may immediately go higher. DON’T PANIC! What’s more important is that you are turning your body into a fat-burning machine by decreasing your fat stores and increasing your lean mass.

4. Metabolize Fat, Not Muscle

5 Reasons Weightlifting is Critical for Fat LossThere is a simple formula for weight loss: energy in must be less than energy out to lose weight. Many weight loss programs call for a calorie restricted diet. While a calorie restricted diet isn’t recommended for everyone, many do choose to participate. We’ve covered why having muscle is critical for fat loss, but did you know that on a calorie restricted diet, your body may compensate by consuming a heightened ratio of muscle than fat for energy? This is not a desirable effect, but thankfully studies show utilizing strength training programs will help your body maintain lean body weight while on a calorie retracted diet5. So no matter what type of diet your program calls for, always balance it with strength training at least 2-3 times per week.

5. Fat Loss = Balance

There are thousands of weight loss and fat loss programs out there. Flip on the television and you’ll see an infomercial for new types of exercise equipment or the next big home-workout DVD guaranteed to help you shred down a jean size. Just remember, fat-loss comes from a balance of proper nutrition, strength training and cardiovascular training. Most importantly however, the idea of losing fat should not consume your life and control your happiness. We’ve found that with just a few days a week, short bouts of intense exercise (strength training and HIIT) coupled with a diet of lean proteins, healthy fats, well-timedcarbs and plenty of vegetables is the easiest way to let your body know you love it, while feeling healthy and progressive in your physique.

We promote an evolution of diet, exercise, mixed martial arts, personal development philosophy application and more at UltimatePersonalTrainingVancouver.com for Personal Training Vancouver at Posener’s Ultimate Personal Training Vancouver. Please take a look.