HIGH INTENSITY INTERVAL TRAINING - YOUR FAT'S BIGGEST ENEMY (Part 1 of 5)

H.I.I.T CIRCUIT #1

WHEN IT COMES TO EFFECTIVE AND FAST FAT BURNING INTENSITY IS KEY.

By Monika Tarkowska-Carter, CPT, LWMC, HLC 2

H.I.I.T or High Intensity Interval Training has been very popular lately and for a good reason. It has shown to deliver effective workouts in a much shorter time than most people care to spend exercising. It is a great fat burner, and can also increase strength and develop nicely shaped muscles. It can be done as a cardiovascular workout, training with weights or just body weight, or even a combination of the two.

The beauty of H.I.I.T is not only better results with shorter time commitment, but the reason behind it. Any workout produces certain hormonal responses in the body. A few main hormones that are of importance when we talk about fat burning and growing muscles, are cortisol, growth hormone and testosterone. With longer workouts (even though they are less intense) the body gets too taxed, and after about 40-45 minutes cortisol levels rise pretty high. This has a catabolic (breaking down muscle) effect on the body rather than anabolic, as most exercisers desire. Growth hormone and testosterone, which stimulate muscle growth and fat burning, and are released in higher amounts as a result of exercise, get suppressed if the workout is too long and stressful on the body. However, shorter workouts, but with higher intensity, seem to create an ideal situation for a much lower cortisol release and, at the same time, no suppression of either growth hormone or testosterone. In fact, these two hormones seem to respond amazingly well to this kind of scenario. There may be many reasons behind it, the main one being that humans evolved to use high intensity movements only for short periods of time, as in “fight or flight” situations, and otherwise move a lot but in a low intensity fashion, and our bodies are simply better adapted to handle this kind of exercise on a hormonal level than workout sessions that are medium/medium-high intensity and last forever.

(The final levels of the above hormones will also depend on your pre and post workout nutrition, but that’s an entirely separate subject. Please, see my article on post-workout meals from 07/11/2011 if you are interested:   http://fitness-science.blogspot.com/2011/07/post-workout-meal-dilemma.html).

 

This video is designed for pretty advanced and experienced exercisers. Please, make sure to watch all the instructions carefully. The length of the H.I.I.T circuit can easily be adjusted to suit anyone with a limited amount of time, from as short as 3 minutes all the way to 30. You probably wouldn’t want to do just 3, but all the circuits in this series (there are 5) range from 2 ½ to 5 minutes. All you need to do is repeat them as many times as your endurance and level of conditioning will allow, up to a maximum of 30 minutes total. They will give you a great fat-burning full body workout, addressing most of the muscle groups. H.I.I.T is great for toning and shaping, as well as overall muscle conditioning. You don’t really need a lot of additional abdominal exercises since your core is used to a great degree in most of the exercises shown.

Please, always do a 5-10 minute warm-up before any exercise.

If you’re not used to working out at a very high intensity you may need between 1.5 to 2 minutes of rest before repeating each circuit. If you find that your level of fitness and conditioning allows you to move faster through the whole routine, then take only 1 full minute of rest between the circuits.

Each circuit consists of 5 exercises and all exercises are done in sets of 6 repetitions, using moderate weights that are still challenging, but that will also allow you to perform full range of motion and complicated multi-joint movements. You will have to figure out yourself what amount of weight you feel most comfortable with that will let you finish the whole set with good form. The sets are short since you are not resting at all during each circuit, and anything longer would be too taxing on the body given the choice of exercises.

Make sure that you get enough recovery between sessions. Most of the exercises in these videos are strenuous and demanding, and you will need a minimum of 48 hours recovery time. For many people a schedule of 2 days of rest afterwards is a better option to avoid overtraining.

DON’T LET THE LOOKS FOOL YOU. IF YOU DO THE EXERCISES CORRECTLY AND WITH A FULL RANGE OF MOTION, YOU CAN GET VERY SORE FROM THIS WORKOUT, SO BE SMART ABOUT PROGRESSION AND DON’T START WITH 7 OR 8 CIRCUITS, AS YOU WON’T BE ABLE TO MOVE THE FOLLOWING DAY.

I would highly recommend a good post-workout recovery meal, which should have good quality protein and carbohydrates and a small amount of fat. It could be just a regular meal, or a protein shake. To get protein shakes ideas and recipes please refer to my earlier article:
http://fitness-science.blogspot.com/2011/07/post-workout-protein-shake-recipes.html

Please, always consult a physician before beginning any exercise program.

How You Can Achive AWESOME BICEPS in Just Minutes a Day

VARY YOUR BICEPS WORKOUT GIVING YOUR BALANCE AND CORE AN UNEXPECTED CHALLENGE

By Monika Tarkowska-Carter, CPT, LWMC, HLC 2

Here’s an easy but different bicep workout that will challenge your balance and work some of your core muscles at the same time.

Please, do at least a 5-10 minute warm-up.

It is important that you do these exercises not only correctly, but slowly and through a full range of motion (but without locking your elbows at full extension!). Make sure you do not bounce at the bottom of the movement, but stop for a split second, contract your biceps and then lift the weight, contracting the muscles again at the top of the movement.

Your upper arm should stay fairly stable and you shouldn’t be moving your elbow up and down, or forward and back. The only part that’s moving is your forearm.

Start with 1 set of 12 repetitions and progress to 2-3 sets of 15-20 repetitions (if definition and lean, sculpted arms are your goal). Just like with any other muscle group, try to work your biceps at different angles to challenge them to their biggest potential. 

Before you introduce any unstable surfaces to stand on, make sure you can maintain your balance on one leg for at least 30 seconds. When you use unstable surfaces the amount of weight will always be slightly lower than you would be able to lift on a perfectly stable ground.

Please, always consult a physician before beginning any exercise program.

Click to Tweet this  How to Work Out Your Biceps Video from Monika Tarkowska-Carter, noted trainer.

We offer dozens of videos on all aspects of training, from beginners to advanced.  You can see the entire selection on the Fitness-Science YouTube Video Channel

Have you ever considered using a personal trainer to achieve your fitness and wellness goals.  If so, and if you live within driving distance of the 405 and 10 Freeways in West Los Angeles, you might want to call me at 310-471-6786 to set up a FREE 45 minute consultation. 

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Workout Video - Instruction on Chest and Total Core Workout by West LA Personal Trainer

CHEST/TOTAL CORE WORKOUT

FROM EASY TO SUPER CHALLENGING EXERCISES FOR CHEST AND CORE MUSCLES

By Monika Tarkowska-Carter, CPT, LWMC, HLC 2

In this video I am showing many options for chest exercises that involve most of the core muscles and use minimal equipment. You will get an amazing workout and get the benefit of using a lot more muscles than you would with typical isolation exercises.  See the details and the video on Chest and Total Core Workout here

SIMPLE EXERCISE TIPS TO STRENGTHEN, TIGHTEN AND TONE

MY RECENT INTERVIEW FOR BRENTWOOD PATCH.COM

http://brentwood.patch.com/articles/simple-exercise-tips-to-strengthen-tighten-and-tone?ncid=M255

HOW DO I GET RIPPED?

Secrets to Getting Ripped - FROM THE SERIES “ASK THE TRAINER”

By Monika Tarkowska-Carter, CPT, LWMC, HLC 2

Many people think that it’s easy to get great definition and be “ripped”. We see actors with perfect bodies all the time. What we don’t see, however, is the amount of hard work, proper planning and determination that goes into a beautifully sculpted physique. It takes a lot more than eating a healthy diet and exercising a few times a week.  Most importantly, it requires a lot of discipline which most of us don’t have. It requires not indulging in your favorite treats while others around you are eating what they want. Being diligent with the specific eating times and frequency, as well as amounts of macronutrients (protein, carbohydrates and fats). 

Many times it means measuring and/or weighing your food. Not something most of us are willing to go through on a daily basis. It takes grueling workouts, which wouldn’t even compare to our 30-minute leisurely walk on the treadmill or half-hour moderate intensity weight training. But if you are really determined and consistent, and have the right knowledge necessary for the process to be successful, you CAN achieve amazing results.

So here’s the RIPPED BODY “recipe” in a nutshell:  Click to Tweet

Proper, super healthy diet, just the right amount of food (watch as much for overeating as under eating!), proper timing of foods*, replenishing electrolytes, lots of good quality water, intense workouts, good quality sleep, enough recovery, stress control, healthy body (free of toxins of any kind), persistency and commitment, commitment, commitment. Nothing happens without it. So.....you can either work hard or..... just wear this T-shirt instead.                     

*Nutrient timing is a whole other topic in and of itself and I have devoted one of my recent blog posts to this interesting subject.



Do you live in the West LA area?  I currently have an opening for a individual who is strongly motivated to improve their fitness and wellness.  If that sounds like you, call me at 310-471-6786 and we can arrange a 45 minute interview to determine if we are a good match. 

WHY AM I NOT LOSING WEIGHT?

FROM THE SERIES “ASK THE TRAINER”

By Monika Tarkowska-carter, CPT, LWMC, HLC 2

How well are you eating? Are you cheating? How many cheat days/meals do you honestly have?

How many times a week do you work out? What kind of workouts are they? Only cardio? Weights? Maybe some intervals?

What’s your activity level outside of the gym – do you sit in the office and car all day or are your daily activities forcing you to be up on your feet for many hours a day?

Are you on medications? Are you under stress? Are you sleeping enough? Do you have heavy metal toxicity? Maybe you eat a lot of fish and seafood, which is full of toxic mercury these days or live in a polluted area, or eat foods loaded with chemicals?

Are there some emotional, unresolved issues in your life that could be contributing to so-called "stuck energy"? All of these factors will play a role to a degree and determine how well and how fast your body will respond to weight loss, fat loss and/or lean body mass gain. If your body is stressed for any reason it will fight off the effort you’re trying to put it through, simply because fat burning is a very energy consuming process and the body has to prioritize what’s more important for your health.

Under ideal circumstances (excellent diet and intense, consistent workouts) it usually takes your body about 2 weeks to start responding to improved nutrition in a meaningful way, and about 6 weeks to see visible results in your body shape and muscle tone. Remember, however, that these are just averages. An obese person will not likely “see” results so quickly, while a fairly lean and fit person might be able to look a lot leaner in a matter of 2-3 weeks. Your starting point, as well as level of commitment will determine the results.

If you are interested in all the different reasons why you might be having a hard time losing weight, please visit my earlier blog: "Weight Loss - Smooth Sailing or an Obstacle Course".

WHAT IS THE BEST EXERCISE FOR: ABS, BUTT, TRICEPS, ETC.?

FROM THE SERIES “ASK THE TRAINER”

By Monika Tarkowska-Carter, CPT, LWMC, HLC 2

There is really no ONE best exercise for a particular muscle group. There are some exercises that are better, because they work a particular muscle through the full range of motion and some that assure the highest stimulation of all muscle fibers. However, to truly give any muscle a nice, well defined shape, you have to work it in many different ways and especially at many different angles, choosing exercises that will use all the functions of the muscle in question.

Also, performing exercises that require a high level of stabilization can be very helpful in getting toned in a nice, even way, because you will be incorporating many different muscles around the one you are trying to work, and therefore getting a better challenge overall.

For more challenging exercise ideas, please visit my You Tube channel: PersonalTrainer90049.

I AM DOING AN HOUR OF CARDIO EVERY DAY; I AM AFRAID THAT IF I SKIP A DAY OR TWO, I AM NOT GOING TO LOSE WEIGHT. AM I RIGHT?

FROM THE SERIES “ASK THE TRAINER”

By Monika Tarkowska-Carter, CPT, LWMC, HLC 2

No, that’s entirely incorrect. As a matter of fact, your body can STOP losing weight if you overdo cardio and not give it proper rest and recovery every few days. Many times people, who do a huge amount of cardio, especially at very high intensity, actually look puffy and swollen. It is often due to the fact that they cannot clear the metabolic waist products from their bodies due to overtraining. Our bodies are very smart, and if pushed too much, will respond by protesting and working against your weight loss efforts. Now, everybody is different – what is overtraining for one person may be totally OK for another, but that’s why it is so crucial to learn to listen to your body and if it’s telling you: “I am exhausted”, give it some much needed recovery, even if it’s your day of cardio. Or if you absolutely must do something, go for a leisurely walk or swim some slow laps in the pool, relax and enjoy. Too much stress on the body is just as bad as too little. Many people ignore this simple truth.

Also, it is important to realize that very long cardiovascular workouts catabolize muscle. Just look at endurance athletes like long distance runners. There is a reason why most of them look like famished skeletons. And I assure you, they eat quite a lot.

THE POST-WORKOUT MEAL DILEMMA

DO YOU REALLY NEED A PROTEIN SHAKE?

By Monika Tarkowska-Carter, CPT, LWMC, HLC 2

You eat well. You exercise regularly. You are trying to lose weight, get leaner or gain some muscle. Actually, you have just finished a grueling workout at the gym and you’re starving, but by the time you drive home, take a shower and prepare something to eat, at least another hour is going to go by. You think that since your goal is body fat loss, you shouldn’t eat too much, especially since you have just worked so hard to burn off all these unwanted calories. So you just wait until your next meal, right? WRONG!

So many exercisers are faced with this dilemma: should I eat something right after the workout? Should I have regular food or a shake? If yes, what kind of shake? When exactly should I have it? The supplement industry has been trying to sell us all sorts of various formulas for muscle growth, fat loss, weight loss, etc. for years. Is it just the money or are these potions actually backed up by solid scientific research?

I have been intrigued by this same question for years. I attended many lectures on the subject at various conferences, read pages and pages of research by scientists in the field as well as dieticians, talked to body builders and regular exercisers alike, and of course, most importantly, experimented on myself over the years. I have eventually come to my own conclusions and so here’s my take on a post-workout meal.

First and foremost, you have to ask yourself the question: what is the purpose of a post-workout meal?

It is to provide the best internal environment for fast and effective recovery, which involves:

1. Protein synthesis for tissue repair and muscle growth,

2. Delivering glucose to the muscles to replenish used glycogen,

3. Decreasing the levels of stress hormone cortisol, released during a strenuous workout,

4. Minimizing the suppression of the immune system – a common result of intense exercise,

5. Replenishing fluids lost,             

6. Shifting the metabolism from the catabolic to the anabolic phase.

Let’s briefly review important exercise physiology. During the weight training workout you tear muscle fibers and use your muscle glucose (stored in the muscles as glycogen) for energy.

Recovery starts right after you finish the workout and continues during rest, and especially sleep. This is the time when muscles, stimulated by the workout, need amino acids for protein synthesis, and carbohydrates to replenish glucose used for energy. Muscles are the most sensitive and responsive to the uptake of protein and carbs within the first hour post workout. However, the ideal time, when the absorption is close to 100% occurs between 15-30 minutes after the workout. Fat is needed only in small enough amount to help with a proper processing and absorption of protein but not to slow digestion.

So, knowing the above facts, what would be the most appropriate type of food to have after the workout? Solid food or a protein shake? The opinions are divided but my own is that, with all the convincing evidence speaking for shakes, you should really experiment with your own body and see what feels right. Can you tolerate the shakes well? Do they make you bloated and give you gas? Do you have enough appetite after the workout so that you can even stomach any solid food? Is your stomach settled or irritated after an intense workout? What’s your schedule like? Are you able to have/prepare a meal within 30 minutes from the end of the workout? What kind of quality would the food likely be? When is your next, later meal likely to occur – an hour or 3 hours later?

All these questions are important to answer before you make your decision.

The truth is that as far as quality is concerned, solid food is just as good a source of, and often superior to, good healthy protein and carbohydrates as shakes. So if you prefer solid food to shakes, or simply don’t have an option of having a shake available immediately after your workout, don’t despair. You can still get your nutrients in, as long as you don’t wait too long. The only problem with solid food versus shakes is that the process of breakdown, digestion and absorption in the digestive system takes time, and it is almost impossible for it to be completed within an hour (that’s supposing you ate your meal immediately after finishing your workout).* Shakes, on the other hand, are absorbed almost immediately for a couple of reasons: first, the proteins in powders are pre-digested so your stomach doesn’t have to do the work; and second, you mix them with carbohydrates in a blender (or shaker cup) to end up with a food that’s liquid whose absorption is much faster than that of solid food. To speed up the absorption even more, high-glycemic fruit and fruit juices are recommended, with fairly high sugar content. A drink like this will stimulate the release of insulin, whose role it is to carry both the protein and carbohydrates into the muscle cells for recovery, tissue repair and protein synthesis. The faster the process occurs within an hour (and ideally the first 30 minutes) after the end of the workout, the higher the chance of absorbing close to 100% of nutrients the shake provides. Also, many people have digestion that’s far from perfect these days, and eating a certain amount of food does not guarantee they will absorb all of it. In case of shakes this process is somewhat simplified and nutrients are therefore easier to absorb.

*You could theoretically take your solid food and puree it in a food processor, adding a higher- glycemic juice, like carrot or beet, to it, but it probably wouldn’t be the most palatable meal you could imagine. The recipe would look something like this:

1 cup carrot juice, 4 oz poached skinless chicken breast, 2 cups steamed broccoli, 1 tsp extra virgin olive oil.

As far as I am concerned, I like my filet mignon as is, so I can enjoy the view of it on my plate, the taste, and especially the texture, it provides, and the fact that I can extend the enjoyment for as long as I like to. For anyone who just “eats to live” however, this is certainly an option if you want faster absorption. J

So, if getting really lean or gaining muscle is your goal, and you want to maximize your efforts, you should probably opt for a shake.

Now, with all that said, I have a few issues with shakes…… Most protein powders, available on the market commercially, are so highly processed, that they are, what I call a “dead food”. “Dead food” is a food whose nutrients have been denatured to such degree during various processes of production, that their nutritional value and quality are highly questionable. Remember that most protein powders available in stores are not organic, which means you are getting all the hormones, antibiotics, and residues of grain and other feed (and God only knows what else) in them. As if that wasn’t enough, most come from milk or eggs that were pasteurized and/or homogenized, which processes completely denature the proteins, and kill vital enzymes, contained in them. Most people have no idea whey is a product left over from cheese or butter production, which was considered unusable for human consumption just until recently, when the dairy industry figured out how to turn it into a profitable commodity.

As with any food that’s highly processed, convenience comes at a price. A large percentage of protein powder users have digestive problems caused by them (as had yours truly). These products are simply not tolerated well by our digestive system. Add to that milk/casein sensitivity, so common in people these days, and you have an explosive combination, causing bloating, gas, and serious discomfort. Some people are willing to tolerate it, thinking the benefits outweigh the side effects. (A few body builders I talked to admitted that outright.) So consider pros and cons and make the decision that’s right for you.

If you decide to opt for a shake, I would highly recommend doing your research and finding the best quality protein powder available. (By the way, a high quality whey protein that’s not very processed has many additional beneficial compounds that help to strengthen the immune system and help with the body’s natural detoxification.) A few great, reliable sources I have been able to find are:

1. Well Wisdom (www.wellwisdom.com) – for whey protein. The powder is produced in San Diego from organic raw milk from grass-fed cows in Southern Australia. It is minimally processed at very low temperatures, and of very high quality.

2. Living Fuel (www.livingfuel.com) – for vegetarian protein powder. Living Fuel is a highly reputable supplement company in Florida, producing many high quality products.

3. Great Lakes Gelatin (www.greatlakesgelatin.com) – for gelatin (more on the subject of gelatin later).

Be aware of claims advertising RAW whey powders which are untrue. They may be produced from RAW MILK, which is a huge plus, but CANNOT  themselves be called RAW as selling powdered products that are not pasteurized is against the FDA rules in the US.

Don’t forget that shakes will have to count towards your total calories for the day, so adjust that number accordingly.

Also, make sure to eat some carbohydrate and protein AGAIN 2 hours after the workout. Actually, all your meals for the rest of the day also contribute to your recovery and growth in a meaningful way, so don’t neglect them.

Here are the basics about ingredients, remarks about quality and general proportions as well as some important guidelines.

The amount of CARBOHYDRATES to PROTEIN should be somewhere between 1.5:1 AND 4:1, depending on whether your goal is losing weight and getting leaner or growing muscle. If gaining muscle is your goal, it makes sense to put more carbohydrates into your shake (3:1-4:1 ratio) since you’re looking for weight gain (in a sense). If, on the other hand, you would like to drop a few pounds and decrease % of body fat, then the smaller percentage would be ideal (usually 1.5:1 – 2:1).

To maximize your anabolic phase even more, you can add the following nutrients in the amounts listed below: (1)

- Leucine (amino acid with a very positive effect on protein synthesis) - 1-2 grams,
- Glutamine (most abundant amino acid in muscle that also gets depleted the fastest during exercise) – 1-2 grams,
- Vitamin C (antioxidant vitamin) – 60-120 mg,
- Vitamin E (antioxidant vitamin) – 80-400 IU

Below are just general guidelines. You may have to adjust them to your body weight, current % of body fat, your goals, and sometimes the length and intensity of the workout itself (especially if you know you may not be eating for a while).

CARBOHYDRATES:

A) Fruit should be organic, and either fresh, or frozen for a creamier texture.

B) You can use any fruit you like or whatever you have on hand.  Blueberries, strawberries, raspberries, blackberries, ripe pears, bananas, peaches, nectarines and cherries are all great choices. Wild blueberries are at the top of my list because of their high antioxidant content. (You can get them frozen all year at Wholefoods). Sour cherries, though harder to find, are another great choice as they have been shown in research to speed up recovery, due to their anti-inflammatory properties.

C) Orange juice (easily available and absorbed fast into the bloodstream) should be organic and ideally freshly squeezed as the amount of available vitamins is highest right after juicing.

D) You can use any juice available (fresh if possible), especially the ones with higher sugar content and high amount of antioxidants (pomegranate, apple, etc.).

PROTEIN POWDERS:

A) Whey protein (as long as it is organic and RAW, i.e. made from RAW milk, not the junk available in most stores that causes digestive issues in many people)

B) Egg white protein

C) Mixed vegetarian protein (usually rice and pea combined)  

D) Gelatin

Make sure they are good quality and minimally processed. I recommend gelatin, because of its many beneficial qualities and high standards of production (from Great Lakes Gelatin Company). It can be purchased as collagen hydrolysate on their website: www.greatlakesgelatin.com. However, it contains 7 essential amino acids with the exception of tryptophan, so you might want to mix it with animal milk or some other complete protein powder for best results. If you decide to use gelatin as a sole source of protein, tryptophan can be mixed into the shake to provide a complete amino acid profile. (You will have to find a high quality, reliable source, however).

You generally need about 20-25 g of protein in your shake. The body cannot use much more than this amount at one time.

If using commercial protein powder you will need about 1 scoop that is provided inside (usually equivalent to 20-25 g). If using gelatin, 4 Tbsp provide 24g of pure protein.

 SMALL amounts of fat are needed to facilitate protein absorption. This will depend on your body weight and total calories in a shake. Fat generally slows down absorption of food so make sure to add just a small amount, usually between 4-8 grams (1-2 tsps).

FATS:

A) My first choice of good fat is organic virgin coconut oil. It is a medium-chain fatty acid and converts to energy rather than fat. It is also one of the best and healthiest sources of much needed (yes, needed!) saturated fat. The only problem is that if you are using frozen fruit it does not dissolve very well. You might want to put the jar in hot water for a few minutes until it melts.

B) Organic coconut milk is another alternative and comes canned in a thick liquid form, but the taste is stronger so if you don’t like coconut it might be an issue.

C) Organic flaxseed oil is great as it provides some anti-inflammatory Omega 3 fatty acids. Make sure you keep it in the refrigerator as it is highly perishable and goes rancid very fast.

D) Another easy option is a 1/5-1/4 avocado (depending on the size). Because of its mild taste, you won’t even be able to tell it’s there, but it will make the shake creamier in texture.

E) Organic avocado oil is just as good as avocado.

F) Raw organic almond butter or peanut butter is also a great option (2 tsp- 1 TBS).

G) Nut oils are OK but only if very fresh and kept in the refrigerator.

H) If you don’t have any of the above, a teaspoon or two of good quality olive oil will do the trick.

LIQUIDS TO MIX WITH

A) Fruit juices, as listed above – these are pure carbohydrates

B) Organic, and ideally raw, cow, goat or sheep milk If you can tolerate them) – provide carbohydrates and protein (so remember to adjust the amount of protein and carbohydrates coming from other sources accordingly)

C) Nut or seed milks like almond, hazelnut, hemp, etc. – these are mostly fat (if unsweetened)

D) Soy milk (use organic as otherwise you are getting genetically modified soy!)

E) Grain milks like rice or oat milk – mostly carbohydrates

F) Kombucha – organic and raw - a naturally fermented beverage, rich in probiotics, antioxidants and B vitamins. (An 8 oz glass contains about 30-35 kcal and 7-9 g of carbohydrates.)

G) Coconut Water - a low calorie, low in natural sugars liquid with lots of potassium, great for replenishing electrolytes

H) Water – though the shake will probably not taste as great

If you’re using low fat milks (almond, cow, goat, sheep, or any other) you will need to adjust the amount of added fat accordingly. Depending on the amount of fat in the milk itself, you may not need any fat at all.

!!!!!

REMEMBER THAT THESE ARE POST-WORKOUT SHAKES ONLY. ALL HAVE A PRETTY HIGH GLYCEMIC INDEX, WHICH MEANS THEY WILL GET INTO YOUR BLOODSTREAM AND BE ABSORBED VERY FAST. THEIR GOAL IS TO STIMULATE THE SECRETION OF INSULIN FROM THE PANCREAS SO THAT IN TURN IT WILL DELIVER BOTH PROTEIN AND CARBOHYDRATES TO THE MUSCLES IN THE SHORTEST TIME POSSIBLE. THE PROTEIN (BROKEN INTO AMINO ACIDS) WILL BE USED TO STIMULATE PROTEIN SYNTHESIS AND MUSCLE TISSUE REPAIR, WHILE THE CARBOHYDRATES (BROKEN DOWN INTO SIMPLE SUGARS) WILL BE USED TO REPLENISH MUSCLE GLYCOGEN. IMMEDIATELY AFTER THE WORKOUT IS THE ONLY TIME YOU WANT TO STIMULATE HIGH LEVELS OF INSULIN IN ORDER TO CARRY MOLECULES OF PROTEIN AND GLUCOSE INTO YOUR MUSCLE CELLS, WHICH ARE MOST RESPONSIVE WITHIN THE FIRST 30 MINUTES POST-EXERCISE.

THEREFORE, THESE KINDS OF SHAKES SHOULD NOT BE USED AS A MEAL REPLACEMENT. THEY ENTER THE BLOODSTREAM TOO FAST AND WOULD MAKE YOU VERY HUNGRY IN A SHORT PERIOD OF TIME, CAUSING UNNECESSARY INSULIN SPIKES.

YOU MAY ALSO WANT TO REMEMBER THAT ALTHOUGH SHAKES MADE WITH FROZEN FRUIT MIGHT TASTE BETTER BECAUSE OF THEIR CREAMIER CONSISTENCY, THEY WILL NOT GET ABSORBED AS FAST, SINCE YOUR STOMACH HAS TO BRING THEM TO ROOM TEMPERATURE FIRST. ONE WAY TO GO AROUND THIS WOULD BE TO LEAVE THE BLENDER ON FOR A LITTLE LONGER UNTIL THE SHAKE HAS A CHANCE TO WARM UP A BIT.

So…..here’s my own conclusion based on years of experience and experimentation: if I have really good quality ingredients on hand to make my shake, my digestive system is OK with it, and I don’t have a meal planned in the first hour from finishing my workout, I will always choose to have a shake. It has helped me recover much better than any other food and my stomach tolerates it much better after intense exercise than, let’s say, a chicken leg eaten right in the locker room or in my car. Especially on a warm day, a shake can be very refreshing and will deliver all your essential amino acids, as well as carbohydrates, to help you recover, lose body fat and/or grow muscle. It’s also a good way to get your daily recommended fruit intake and, most importantly, if done right, it tastes great. The clue is to find what combination of ingredients works best for YOU, without giving you unnecessary side effects.

Look for my delicious shake recipes in the next blog post, coming soon.


References:

1. Kravitz, Len, Ph.D., University of New Mexico - “Nutrient Timing: The Future of Peak Performance” – webinar.

Ivy, J. Ph.D., & Portman, R. Ph.D. - (2004) Nutrient Timing. Basic Health Publications, Inc.

Kleiner, S.M. Ph.D., RD - (2007) Power Eating (3^rd Edition). Human Kinetics Publishers

HOW DO I LOSE "THIS" FAT?

FROM THE SERIES “ASK THE TRAINER”

By Monika Tarkowska-Carter, CPT, LWMC, HLC 2

Short of liposuction or liposculpture, there is no such thing as spot reducing. Everybody puts on weight somewhat differently, but the way you put the weight on is most likely the way you will also lose it. If you gain weight all over, then it will come off evenly from your whole body when you lose it. But….here are the exceptions: if you’re a woman, the older you get the more fat tends to accumulate on the back of the arms, on the hips and thighs, and most commonly, the abdomen. And that’s where it is also the hardest to lose. Tricep muscles don’t get used very much, so the area often looks flabby. Hips and thighs are a typical way for women to store fat. Some of it is predetermined by nature. Some is the result of eating way too many polyunsaturated fats, especially the bad quality and proinflammatory ones, which also cause cellulite. Some can be a result of being estrogen dominant, so common in our society because of many xenoestrogens in the environment. And some is caused by the cells in the hips and thighs being less sensitive to insulin than other areas of the body.

In regards to the abdomen, losing fat becomes particularly difficult because as women age the ratio of male to female hormones (specifically testosterone to estrogen) increases due to lower estrogen levels. This gives us a more male-like body, with practically no waist. Having a heavy toxic burden, wherever the toxins come from, be it heavy metals, organic pollutants like chemicals, etc., can make losing abdominal fat particularly difficult. Toxins get stored mostly in the adipose tissue and during the process of weight loss, they get released into the bloodstream. Your body will be protecting itself from being flooded by these toxins and work hard against your best efforts, making weight loss very hard, if not virtually impossible. If you suspect this might be the case, seek a doctor who is trained in environmental and functional medicine, and who will be able to do specific tests to find out what the causes of your difficulties may be.

All the above said, however, it still makes sense to exercise. What is flabby will definitely tighten up and what has no shape will look better if you put some work into it. I think it is much more attractive to look at a person that’s a little overweight but has a decent shape and toned muscles, than a, what I call, a” skinny fat” person with an overall thin body but high percentage of body fat and lots of flab.    

WHAT IS THE BEST PIECE OF CARDIOVASCULAR EQUIPMENT?

FROM THE SERIES “ASK THE TRAINER”

By Monika Tarkowska-Carter, CPT, LWMC, HLC 2

This is a multi-faceted question and my answer would be: it depends. Generally, the one that you like enough, and that is comfortable enough, that you will actually use it. One of the best pieces of equipment for a hard workout and a high-calorie burn is a Stepmill. The problem is most people can only last on it for 10 or so minutes, or if they stay on it any longer they are leaning on the hand rails and using terrible form or moving so slowly that the benefit is minimal. If you can really stand upright, use your abdominals and other core muscles to support yourself in this position, and also lift your legs up as if you’re climbing rather than just pressing on the stairs, it can be an amazing workout. If you can also add some high speed intervals, but at a level where you are still able to maintain the same good form, it becomes one of the best cardiovascular options out there. In general, however, you can get a great (hard) workout on almost any machine, provided you are using it correctly. The question is: does it allow you to really push yourself?

But to better answer the question of “best” piece of cardiovascular equipment properly you’d have to ask yourself: What position do I spend most of the day in? What aches and pains do I have? What hurts?

If you sit all day at work and spend a considerable amount of time in the car, you probably shouldn’t use a bike, but rather a piece of equipment that will force you to work on your posture and stretch the muscles that get tight while sitting. If, on the other hand, you have knee problems, a bike would definitely be easier on your joints. If you’re very overweight but would like to do something standing, then an elliptical trainer is probably ideal. Elliptical trainer will put a bit more pressure on the knees than a bike so that’s why sometimes people find walking on the treadmill easier than being on an elliptical trainer. If you’re overweight AND have knee problems, you’ll have to make a smart choice between a bike and a treadmill to choose what’s gentler on the joints AND what gives you a better overall workout.

If you want to increase the challenge and walk on the treadmill uphill, make sure that your hip flexors are stretched enough to allow you to keep the upper body upright, instead of bent over and with your butt sticking out a mile behind you.

So, to sum it all up: the best piece of cardiovascular equipment, or best cardiovascular exercise, is the one you like and therefore will do,  the one that doesn’t put unnecessary stress on your joints, especially if they’re hurting, and the one that will challenge both your muscles and your cardiovascular system and allow you to break a good sweat.