May 21 2012

Whey Protein, but not Carbohydrate, Before Exercise Increases Resting Energy Expenditure


By Cassandra Forsythe-Pribanic, PhD, RD

One of the best ways to improve your body composition, by increasing lean muscle mass and decreasing body fat, is to engage in heavy weight lifting.

It’s well-known that people who challenge their bodies with heavy resistance exercises have more muscle than those who only use light weights and easy exercises. And, depending on the diet and other daily activities, these people often have less body fat.

Challenging resistance exercises, like front squats, deadlifts, and Olympic lifts, can improve your body composition by stimulating muscle protein synthesis pathways and enhancing fat oxidation (burning) for several hours after your exercise session has completed.

Scientific studies have shown us that certain foods can enhance the amount of fat burned for energy several hours after the weight lifting session is over, and increase the amount of muscle synthesized.

Specifically, whey protein has been shown in many different scientific studies to increase muscle protein synthesis when take both before and after heavy resistance exercise. The best time to take whey protein for this effect is within 30 minutes before and 30 minutes after.

Recently, researchers from Michigan State University showed that when a whey protein supplement was taken before a heavy weight lifting session, resting energy expenditure (REE) was significantly elevated for 24 hours compared to a carbohydrate-only supplement.

REE is an important measure of the amount of calories you burn in one day and accounts for about 60-75% of your total daily energy expenditure. Thus, if you have a higher REE, you will burn more calories in the day and store less of them as body fat.

In this study, eight experienced weight trainees, (5 men and 3 women), were given either a supplement containing whey protein (18 g protein, 2 g carbs, 1.5 g fat) or Nesquik chocolate (19 g carb, 1 g protein, 1 g fat) randomly on two separate days 20 minutes before a heavy weight training session.

Although both sessions of resistance exercise (after both the protein and carb drink) increased REE and fat oxidation for 24 and 48 hours after the session was over, the whey protein supplement increased REE significantly more at the 24 hour mark compared to the carb supplement. The differences at 48 hours were insignificant.

The whey protein supplement delivered important amino acids to muscle tissue during the exercise session which were used to enhance muscle protein synthesis for several hours after the exercises were over. These amino acids help speed muscle recovery and prevent excessive muscle soreness so you can lift heavy and hard again the next day.

Overall, if you’re looking to increase the amount of calories you burn after heavy resistance exercise, which helps you build more muscle and lose more body fat, whey protein AND carbs is the right way to fuel your body post-workout. Take whey protein within 30 minutes before exercise and whey protein plus carbohydrates after exercise for the best effect and watch those fat cells run away in fear.

Download your Free Report, “What to Never Eat After You Workout.” Fuel your body all day to give you better results during and after workouts.

Mark Dilworth, BA, PES
Your Fitness University
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May 19 2012

Are You a Habitual Starvation Dieter?


I hope you’re not a long-time user of starvation diets just to lose weight. If you are, you might find yourself struggling with some of these habits listed below. You end up having what you’re trying to avoid–weight gain.

If you’ve never tried a starvation diet, you’re not missing anything except misery. Food is meant to nourish and energize your body and it should be enjoyed in the right portions.

Here are 10 common habits of those who just want quick weight loss using various starvation diets or methods:

1. You never make a commitment to a lifetime of fitness and health. You are too concerned with pounds on the weigh scale. Those who have succeeded at transforming their bodies from fat to lean have health and fitness practices that they do on most days. It becomes a sustainable lifestyle.

2. Starvation diets rule again and again. The less food you eat, the more weight you’ll lose, right? Sorry, but it just doesn’t work this way in the long-run. If your idea of the perfect diet plan for weight loss is popping crackers and diuretics, you’re headed for disaster.

Starvation slows the fat-burning process. Your body relies on the nutrients in whole, natural foods for fuel. When you starve yourself, it senses the downward shift in your caloric intake and kicks into starvation mode. When this happens, your metabolism will slow down and your body will hold on to stored fat in order to conserve energy.

Muscle mass needs more energy to function than fat. Basically, the more muscle mass you have, the more calories you’ll burn. If you continue to starve yourself, your body will feed on your muscle tissue and make it even harder for you to lose weight.

Obviously, if you starve yourself long enough, you’ll have no choice but to lose weight. But the weight loss won’t be healthy, and it will show in your appearance. You’ll become emaciated and your body will start to look like an old bag of bones.

The weight lost from starvation diets almost always comes back. Starvation slows your metabolism down. And it can take months for it to return to normal. As soon as you start eating again, you’ll likely gain all of the weight you lost back, and more. In the end, you’ll wind up bigger than you were before you started starving.

3. Chronic starvation dieters end up with damaged health. If you are eating 900 calories a day, that is not enough food to even support your basal metabolic rate.

When you go without food, you don’t get any of the essential nutrients needed for good health. This can result in fatigue, kidney failure, heart failure, gallstones, ulcers, hair loss, muscle weakness and osteoporosis. This is just a short list of the physical problems a starvation diet can cause. We haven’t even touched on the mental stuff.

It’s not uncommon for extremely calorie-restrictive dieters to struggle with depression, anger, indifference, memory loss, poor concentration, hallucinations and mood swings. Starvation can also increase your chances of suffering with eating disorders like bulimia and anorexia.

In essence, your health will be a mess if you try to lose weight by starving. The worst part about it is that some of the health issues that arise from starvation diets can cause irreversible damage to your body and require long-term hospitalization or lifelong medical care.

If you plan to turn starvation dieting into a lifestyle, you’ll end up in a body bag way before your time. No amount of skinny is worth your life. Don’t let the desperation to lose weight push you to go on a starvation diet.

4. You experience weight loss and weight regain many times.

According to a Medicinenet.com article, “Weight Cycling…Facts About “Yo-Yo” Dieting,”

“Weight cycling is the repeated loss and regain of body weight. When weight cycling is the result of dieting, it is often called “yo-yo” dieting. A weight cycle can range from small weight losses and gains (5-10 lbs. per cycle) to large changes in weight (50 lbs. or more per cycle).”

“Some research links weight cycling with certain health risks. To avoid potential risks, most experts recommend that obese adults adopt healthy eating and regular physical activity habits to achieve and maintain a healthier weight for life. Non-obese adults should try to maintain their weight through healthy eating and regular physical activity.”

“Some studies suggest that weight cycling may increase the risk for certain health problems. These include high blood pressure, high cholesterol, and gallbladder disease.”

5. Starvation dieters are not concerned with burning body fat. You MUST change your body’s composition. You must increase muscle mass to become a “fat-burning machine.” This keeps the weight off your body for good. You don’t need to be a body builder but you need to replace the fat (to an acceptable body fat percentage) on your body with muscle mass. This will give you the lean, healthy body you need.

You must do more than cardio exercise to change your body’s composition. “Cardio only” will not lean out your body. Too much cardio will waste away your muscle mass.

Make a commitment to full-body strength training. Among other things, it builds muscle mass, speeds up your metabolism (the body has to work harder to maintain muscle) and helps improve your bone density. And, you’ll look great.

6. There are many lies about fat loss and weight loss out there—and many people believe them. Why? Businesses are trying to make money off of you and they’ll lie, tell half-truths or present unproven facts to get it. You have to make a choice to believe or not believe those lies.

Fad dieters are always looking for the next pill, diet or fat blocker to change their bodies. The dream never comes true. Doctors, dieticians, and fitness experts agree that the best way to burn fat and lose weight is to eat higher quality calories, exercise regularly and increase your daily activity. Don’t look for shortcuts.

7. Starvation dieters lose water weight. Burn body fat and lose weight.

If you lose 20 pounds in 10 days using severe calorie restriction with no exercise (you probably won’t have the energy to exercise), just about all of that weight loss will be due to lost muscle mass and water weight.

The problem is further compounded if you gained weight without exercise. The composition of this weight gain is mainly fat and water retention. I have seen individuals with up to 70% body fat.

One big cause of water retention is too much salt consumption (sodium). If you eat many processed foods and not many whole, natural foods, your sodium consumption is too high—and you will take on more water weight.

So, you find yourself regaining this weight quickly when you begin to eat the carbohydrates, proteins and fats that your body needs. Why? Because you will also replenish water stores in your body’s cells.

8. Veteran starvation dieters are frequent users. The typical dieter tries a new plan four times a year. “We have this mentality that a diet is something to go on and then get off as quickly as possible,” says FITNESS advisory board member Madelyn Fernstrom, PhD, founding director of the University of Pittsburgh’s Weight Management Center. “But lasting weight loss requires making lifestyle changes that will work long-term.”

9. Quick weight loss veterans deal with slowed metabolism, a weaker immune system, hormonal imbalances, loss of lean mass, increased body fat, decreased energy levels and disrupted sleep patterns. Is that worth it?

10. Your confidence takes a hit with each weight loss and weight regain episode. “The more times you go through the gain-lose-gain cycle, the less convinced you become that you can break free from the constant ups and downs,” says Keri Gans, RD, a dietitian in private practice in New York City. “No one wants to diet forever; it’s hard work.”

Stop starving yourself, start eating right and start building your body the right way. Its worth the effort.

Download your FREE 14-Day Accelerated Fat Loss Program, start burning max fat and start building your lean, hard body!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
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Rapid Fat Loss and Six Pack Abs

May 17 2012

7 Reasons to Change Your Body to Lean and Toned


What do you want to achieve for yourself in health and fitness for the rest of 2012 and beyond? You need to sharpen your focus and you will accomplish more.

Research has proven that you will reach more major goals if you focus on one goal at a time.

A good overall fitness goal would be for you to change your body’s composition to lean and toned. Why?

Here are 7 good reasons to “lean out” your body:

1. Having a lean body will improve your self image, health and morale. Every one wants to feel good about themselves.

–If you don’t like what you see in the mirror, start changing your body. Stop putting it off. You will be healthier, feel better and look better.

–Have you been putting off that full physical exam? You need to know your health numbers. Schedule that appointment today.

–You are not destined to be what “your genetics” or “family heritage” dictates. Every one can have their best version of a lean body. You don’t have to look like a model but you can look lean and toned.

2. You will have improved eating habits. And, those will be healthy eating habits that you can maintain throughout your life. Throw those fad diets and starvation diets in the trash! They won’t lead you to improved eating habits and they will leave you fatter in the end.

Fill your plate with whole, natural foods that have one ingredient—the food itself. For instance, fruits and vegetables have one ingredient. Foods in a box or bag have many unhealthy ingredients like trans fats and processed sugars.

3. You will have a toned body without bulkiness. Muscle mass takes up less space than fat mass. That is why you can weight the same (or a little more) and still be smaller. Your body shrinks.

Focus more on full body strength training and less on cardio exercise. If you only do cardio exercise, your body will not be lean. I can’t tell you how many people I see who only do cardio exercise. Their body composition never changes to lean and toned.

4. A lean body will speed up your metabolism and keep it active. Muscle mass is metabolically active tissue and your body has to work harder to maintain it. You will burn more calories and fat during the day and at rest—depending on the intensity of your workouts.

Short burst workouts like circuit weight training and interval cardio will lean and tone your body. Exercise Post-Oxygen Consumption (EPOC) causes your body to burn more calories and fat after a tough workout. Your body has to work harder to get back to its pre-exercise state. Your metabolism may be elevated for up to 24-48 hours after an intense workout.

5. Fat loss will keep the weight off your body. You can kiss yo-yo weight loss and regain goodbye forever. This improves your health in the long-term too.

According to Marketdata Enterprises, an estimated 54 percent of people in the United States are currently trying to lose weight. This leads many of you to buy weight loss pills and “special foods” that promote weight loss. There’s no need to do this. Just start with a regular exercise program and eat healthy based on your basal metabolic rate, activity level and goals. You have to be willing to go with this plan for the long-term. It takes a long time to change your body’s composition.

If you don’t change your lifestyle habits, weight loss won’t last. The typical dieter tries a new plan four times a year. “We have this mentality that a diet is something to go on and then get off as quickly as possible,” says FITNESS advisory board member Madelyn Fernstrom, PhD, founding director of the University of Pittsburgh’s Weight Management Center. “But lasting weight loss requires making lifestyle changes that will work long-term.”

6. Others will follow your example. When you “walk the talk,” people take notice. You will have a great feeling when your family and friends want to get their bodies in shape because YOU DID IT! That’s what life is all about. People inspiring and helping other people.

7. YOU are worth all the effort it takes to improve your health and body. Believe it. Do it.

Set your attitude and sharpen your focus. Train hard and safe.

Be sure and download my FREE 14-Day Accelerated Fat Loss Program and get started changing your body.

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs