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Are you getting fat?

Alright, here is another one on the list of debunking some of the so called nutrition facts. Fat is not the big evil nutrient that packs on the pounds. It also plays a vital role in our health.  Like everything, please use in moderation.

Please be aware that fat is important but that most of us take in way too much of it and of the wrong kind. Most Americans take in 35% fat in their diet which is plenty (too much). Taking in that amount of fat blows any calorie intake up and makes weight loss almost impossible.

What are “healthy fats”? Healthy fats are usually mono- and polyunsaturated fats that you can find in vegetable oils. Saturated and considerably more unhealthy fats are connected to higher cholesterol levels and are usually found in animal fats, chocolate candies, fried foods and high fat dairy products.

Facts about Fat:

  1. Your intake should be around 15-30% of your daily intake
  2. Your fat metabolism is dependent on carbohydrates to complete the metabolic cycle. That tells you: Keep eating carbohydrates to lose weight!
  3. Fat supplementation in athletes does not benefit performance, quite the opposite it reduces performances significantly. Add fat only if the food intake should be >4000 kcal/day!
  4. Omega -3 and -6 fatty acids help with healthy skin, neural functions and reduce the risk for heart attack and stroke. You can find these fats usually in cold water fish (salmon, albacore tuna, atlantic herring)
  5. The average person has at any time roughly 50 000- 100 000 kcal of fat stored. That would allow that person to walk 500-1000 miles
  6. There are an additional 2000-3000 kcal of fat stored in muscle tissue.

Let me know if you have any questions regarding this. If you are interested in getting lean, flat abs and toned. Check out our personal training and our boot camps.

Michael

Carbohydrate Facts And Weight Loss

Teaching Boot Camp and also as a one on one Personal Trainer I have come across a whole bunch of questions concerning carbs:

I know, a lot of fad diets tell you that carbohydrates are bad, but that is not necessarily the case. Actually, some of the side products of carbohydrate break down help the the fat burning metabolism.

Most important rule: Any macro nutrient, meaning Fat, Protein or Carbohydrate can MAKE YOU FAT!

The reason for that you gaining weight follows one simple rule: You eat too many calories, you gain weight!

Like you can see with these two guys below, carbs can have negative side effects 🙂

Now here are some simple facts that you should know about carbs:

  1. Carbohydrates (like fruits) alone can cause your blood sugar to drop.  After an initial spike insulin will regulate the blood sugar back down but can cause a drop below the target level, especially when the carbohydrates are released into the blood stream rather quickly. It is better to eat something with protein with it (like yogurt) It will last longer and you won’t have the craving you will, having just carbs.
  2. the more complex your carb the less hard you will crash
  3. Carbs don’t fatten, calories do. One teaspoon of carbs has 16 kcal, whereas one teaspoon of fat has 36 kcal. Also, to convert carbohydrates into fat 23% of their energy will be burnt in the conversion process, but only 3% of fat will be burnt to put it on your hips!
  4. Carbohydrates fuel your muscles and help the fat metabolism to run optimally
  5. Make sure that your carbs come with a lot of fiber, it will help reduce the low blood sugar crash (hypoglycemia) and it is good for your intestines. (whole grain breads, potatoes, brown rice, whole wheat pasta, etc)

Having this said. This is not a permission to totally pig out but eat sensibly and in moderation.

Feel free to contact me if you have any questions about this blog, our personal training or boot camps.

Michael

You think you cannot tone your butt or your legs at home or while travelling, then check this out!

People ask me all the time what they can do while they are travelling or at home. This is a fun workout that will  tone your butt  and is quite fast as well (15 min). This is a great workout you can do in addition to your boot camp or your personal training 

Here is how it works:

  1. you warm up for 5 min running on the spot
  2. you repeat those exercises 3 times (no break in between)
    1. 10  1 Leg Squats
    2. 33 Calf Raises
    3. 10 Fall OU tLunges each side
    4. 33 Regular Squat
    5. 10 Calf Raises 1 Leg
    6. 33 Wide Squats

So check this out:


I hope you all had a great workout weekend!

Michael

People in Charlotte: Train Less…Get Less Bored…Lose More Weight!

Hello awesome fellow fitness fanatics,

If you are like me and you love working out and that is what you do, then it probably does not matter if you spend hours in the gym.

If you do not like working out or you have a crazy schedule, or unlike me a social life, then you need to change something if what you are doing is NOT working for you!

I am going to give you a couple of tips in this video below, that can make you burn over a 500 kcal in 30 min you do it right.

You don’t have to do this anymore for endless hours!


You just basically transformed your own training into a boot camp. If you work with  your personal trainer and he/she is not doing this then get on it and lose the weight. Nothing sucks more than having a spare tire and not being able to get rid of it.

If you have any questions feel free to give me a call or shoot me an email!

Michael

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