Let’s lose some fat

You’ve heard the advertisements on TV and have read the ads in your favorite magazines, “Use our product and turn your unwanted body fat into muscle.” Sounds easy and simple doesn’t it? Here’s a fact, it can’t be done-it’s just that simple. Fat can never be converted into muscle. In order to achieve the “turn fat into muscle look” you must lose the fat and build your muscle. So, let’s lose some fat.

Glucose, or sugars, are our bodies only source of energy. We can not change that, our bodies need sugar to expend energy. What is in our control however is where our bodies pull that energy from. Carbohydrates are sugars. If we eat too much food in the form of carbohydrates, our body naturally converts excess carbohydrates into triglycerides which get stored in our adipose fat tissues for future requirements. So, if you continue to eat, and not expend enough energy to meet your food intake, into the “ole storage bin” those excess triglycerides go. If you’re like me, that’s right to your midsection.

Our bodies hold a supply of glucose, ready for immediate use in our bloodstream and in our liver. When we exercise and elevate our heart rate above 50% of our maximum heart rate, (MHR), our bodies burn the glucose that is the easiest to get to, the glucose in our bloodstream and liver. Slow your heart rate down and your body will go to your adipose fat tissue and convert your stored triglycerides back into usable glucose. If you exercise at a heart rate below 50% of your MHR, you will “burn fat”-it’s that simple. SLOW DOWN and “burn fat”.

So, let’s find where the ideal heart rate range is so you can monitor your heart rate while performing low level, or steady state aerobics.. We’ll need to calculate your maximum heart rate, (MHR), and your resting heart rate, (RHR). Calculating your MHR is quite simple using this formula:

208-(0.7 x age) = MHR. So a 42 year old would simply calculate as follows:

208-(0.7 x 42) = MHR, 208-29.4 = 178.6, let’s round up to 179 beats per minute, (BPM).

Now that we know your MHR let’sget your RHR. The best time of the day to check your RHR is before you get out of bed in the morning. Simply find your pulse, count for 15 seconds and multiply by 4. Let’s say you came up with 60 BPM. Now we have all the information we need to calculate 50% of your MHR.

((MHR-RHR)/2) + RHR = 50% of MHR
((179-60)/2) + 60 = 50% of MHR
(119/2) + 60 = 50% of MHR
60 + 60 = 120.

Now, per this example, if you were to exercise while keeping your heart rate below 120 BPM, you will convert “fat”, (in the form of triglycerides), back into usable energy or blood glucose.

Be patient, once your body realizes your heart rate has increased it will immediately begin to use your blood glucose but after 15-20 minutes of maintaining an exercise heart rate below 120, your body will begin to convert stored triglycerides back into a usable energy source.

So, go exercise and keep your heart rate down! You’ll finally lose that unwanted fat easier and faster than if you exercised harder!!!

Remember, “If you want it, you’ve got to go get it!”

3 Benefits of a Ketogenic Diet

There has been a stigma around dietary fats as long as humans have been studying nutrition. Whether it was the realization that fats contain more calories per gram than carbs and protein in the 50s, or the influence companies had on advertising in the 70s, people have been scared to eat fat. Science has come a long way in the last 60 years, and we are finding that a diet high in fat is actually beneficial and quite healthy for most humans. The ketogenic diet is a low-carb, high-fat diet that is designed to put the body in a state of ketogenesis. A ketogenic diet, just like all diets, is not for everyone, but if you are able to try it, you will experience the following benefits.

Appetite Suppression

Most people site hunger as one of the main reasons that led them to give up on their diet. The majority of diets people try do not allow them to eat enough food, which results in them always being hungry. The Ketogenic diet has been a proven appetite suppressant, and it is mainly due to the low-carb aspect of the diet. When you ingest sugars (carbs), your body will constantly crave more sugar. By eliminating that from your diet, your body will be able to run more efficiently without telling you it is hungry every hour.

Eating More Fat Leads to Fat Loss

Yes, you heard that right. The age old belief of cutting fat from your diet will cut fat from your midsection is just not true. The reason people have trouble losing bodily fat is because they’re misinformed on how that fat is stored. Your body stores excess carbs as fat when you do not use them as fuel, and as you eat more carbs, you will first need to use what you just consumed before you can tap into your fat stores. If you eliminate those carbs from your diet, your body will begin converting stored fat to fuel, which will leave you looking leaner and feeling better.

More Energy

One thing almost everyone who goes keto notices pretty early on in the diet is drastically increased energy. Your body is not working nearly as hard to break down sugars, and it will leave you with long-lasting energy all day. Along with more energy throughout the day, most people have shown drastic changes to their sleep patterns. That 2 PM grogginess at your desk will disappear within the first week of switching over to keto, too.

If you are interested in exploring a new diet, you may find that going keto has all of the benefits you are looking for. It’s not difficult to make the switch, and you’ll find it’s easy an easy diet to maintain. Trying it out for a few weeks could end up leading to you making a lifestyle change and going keto for the long run.

How to Prepare for an Adventure Race

Adventure races are quickly becoming a bucket list item for many outdoor enthusiasts across the country. The races resemble a triathlon with tweaks to the woods to add the element of nature into the mix. The most common adventure races include three events: Trail running, mountain biking, and kayaking. Whether you are a seasoned triathlete or this is your first multi-event race, there are steps to take to make sure you have a successful first adventure race.

Start Small

Adventure races are hard, and there is no way around that. Don’t jump into something overwhelming for your first race. There are sprint adventure races with shorter stages that still give you the satisfaction of completing the race without requiring you to train like an olympic athlete. Find a few shorter races to find out what works best for you in terms of events and length. Once you are comfortable with those races, it may be time for you to move on to longer events and multi-day races.

Train Smarter, Not Harder

Don’t confuse the title as an excuse to just cruise through your training plan without pushing yourself. You need to push yourself, but there is a point of diminishing returns. The days of training to exhaustion daily are behind us, and there is plenty of research that shows recovery is just as important as hard training days are. There are plenty of training plans for triathlons, and they can easily be adapted to your adventure race. Find something that’s tailored to a race around the same length as yours and stick to it.

Get Comfortable with your Equipment

One of the biggest issues most people have with their first adventure race is a lack of familiarity with their kayak or mountain bike. You will want to spend a few hours per week getting used to them before you start your training program. Make sure you know how to perform trail maintenance on your bike including changing a flat and replacing a chain link. These two issues alone will keep many people from finishing the bike stage.

Learn the Course

Most adventure races will have course maps available online long before the race starts. If it is close to home, take a weekend to explore the course. It will go a long way on race day. If you cannot get to the course before the race you can always find out what trails you will be on and find YouTube videos from the same trail system. There’s a good chance someone rode the route with a GoPro and posted it online.

Adventure races are a great way to experience nature and challenge yourself both physically and mentally. They’re popping up all over the place. If you want to mix your love for the outdoors with your love of fitness, then these races will be perfect for you.

Healthy Substitutes for Guilty Pleasure Foods

Adhering to a strict diet is tough, and many people do not realize how difficult it is to stay the course until they have already committed to it. The benefits of a healthy diet are well documented, but there are always cravings that pop up. By making health-conscious substitutes, it is still possible to enjoy your guilty pleasure foods without neglecting your diet.

Black Beans for Flour in Baking

Most people could benefit from consuming less flour in their diets. If you have any type of gluten insensitivity or are following the Paleo diet like myself, then flour is not an option in your diet. Luckily, black beans make a great flour substitute for baking. Swap out a cup of all-purpose flour for a cup of washed and pureed black beans the next time you are craving brownies. Aside from eliminating the flower, you also add extra grams of protein to the mix.

Spaghetti Squash for Noodles in Pasta

There are plenty of pasta substitutes on shelves in the grocery store, but the best one I’ve found so far is a baked spaghetti squash. Cut the squash in half and spread a layer of oil on the open halves along with some salt and pepper for taste. Lay them open-half up in a baking pan with some water and cover the pan with foil. Bake at 400 degrees for 40-50 minutes or until the inside of the squash is easily removed with a fork.

Coconut Oil for Coffee Creamer

Most coffee creamers are packed with sugar and dairy, both of which can be detrimental to your health. Add a tablespoon of coconut oil to your coffee in the morning and blend it to get a smooth, velvety consistency. Research has also shown that MCTs in the coconut oil help provide longer lasting energy that creamer cannot match.

Avocado for Butter

Someone somewhere had the idea to swap a 1:1 ratio of avocado for butter in baking, and that person should receive a medal. While butter is not awful, it cannot compare to the nutritional benefits of an avocado. Next time you are craving chocolate chip cookies, try swapping out the butter for avocado, and I bet you won’t even taste the difference.

Sticking to a nutritional plan should not make you miserable, and you should be enjoying the foods you are eating. By making these healthy substitutions, you can stay the course and enjoy every meal.

The Many Uses of Coconut Oil

Coconut oil has been gaining popularity in the health and wellness world over the past decade due to its seemingly unlimited uses. Originally marketed as a cooking oil, coconut oil has since grown into a universal product that you’ll find in the cupboard of most health-conscious people. While it is still a popular cooking oil, it is also used for much more around the house.

Beauty and Health Uses

Skin Moisturizer

Coconut oil has been proven to be as effective as many store-bought moisturizers without any of the added chemicals or dyes.

Lip Balm

While coconut oil is a great skin moisturizer, it is also an effective lip balm. A thin layer can protect your lips from the cold and wind all winter long.

Oil Pulling

Swishing or “pulling” coconut oil in your mouth has been shown to improve teeth and gum health, eliminate bad breath, stop tooth decay, and kill unwanted bacteria.

Toothpaste

Mix coconut oil with baking soda and a drop of peppermint oil to create a gentle toothpaste that will leave your breath fresh all day.

Deodorant

The natural antibacterial properties of coconut oil make it great at fighting body odor. If you don’t like the consistency of an oil as a deodorant, combine it with a little baking soda to thicken it.

Shaving Cream

For many men, including myself, shaving causes a number of problems including razor burn and the occasional ingrown hair. Try a layer of coconut oil after a hot shower as your shaving cream to eliminate those issues.

Shampoo and Conditioner

Coconut oil is a great substitute for an all-in-one shampoo and conditioner. It also works wonders on dandruff!

Cooking Uses

Toast Topper

Instead of spreading butter on the top of your toast, reach for the coconut oil. The consistency and flavor will have you wondering why you never tried it before.

Coffee Creamer

Throw a tablespoon of coconut oil in your coffee in the morning and blend it to create a velvety morning drink that will pack a punch.

Popcorn Dressing

Toss your freshly-popped popcorn in a bowl with coconut oil and a pinch of sea salt for a healthier alternative and a new taste.

Energy Drink

Most sports drinks are jam packed with sugar and unwanted additives. Add coconut oil and some fruit to a glass of water to create a delicious pre-workout drink.

Around the House

Gum Removal

There are plenty of guides online on how to remove gum from the couch or from your hair, and coconut oil is up there as one of the most effective. The oils will break down the gum and make it easier to remove.

Shine Your Shoes

Shoe shining kits can be expensive, and you may only use them once or twice before they sit in your closet collecting dust. Apply a thin layer of coconut oil to your shoes to get them shining while protecting them at the same time.

Slow Dust Accumulation

Speaking of collecting dust, it seems as though dusting is a chore that you could do daily and the dust keeps coming back. Spread some coconut oil on anything made of wood or plastic that collects a lot of dust and let it dry.

The versatility of coconut oil is impressive, and people are finding new uses for it every day. Make sure you find a spot for it in your pantry, in your medicine cabinet, in your broom closet, or all three today.

Total Caloric Expenditure: Part 3-Activity Expenditure

From my previous posts, we have learned the calculation for daily total caloric expenditure. Let’s review:

Total Caloric Expenditure = Resting Metabolic Rate, (RMR), + Thermal Effect of Food + Activity Expenditure.

We learned how to correctly calculate our Resting Metabolic Rate for our current body weight. We could have taken that formula a step further by first calculating our Lean Body Mass, or our body’s lean weight which is comprised of the combined weight of our bones, muscles, organs, and water mass, but we can save that for a future post as it is not entirely necessary to get you started.

We have also learned that our bodies use energy to digest and process the food we eat. Energy, in the form of calories, and how to calculate that.

So now let’s move on and discuss the third and final value of our equation, Activity Expenditure. According to the National Federation of Professional Trainers, (NFPT), the average adult burns approximately 500 calories per day performing normal daily activities. If you consider yourself a little more or less active than most you may consider adding or subtracting 100 calories from the 500 calories per day average.

Going back again to our example 34-year-old female from previous posts, we have determined her Resting Metabolic Rate to be 1,380 calories, her Thermal Effect of Food to be 230 calories, and her average daily Activity Expenditure to be 500 calories.

1,380-Resting Metabolic Rate + 230 Thermal Effect of Food + 500 Activity Expenditure = 2,110 total required caloric intake to maintain her current 142 pounds.

Note per this example, to maintain her current weight of 142 pounds she should be taking in 2,110 calories per day but we see she is actually consuming 2,300 calories per day or an excess of 190 calories per day. Knowing that one pound of fat “weighs” 3,500 calories we can determine with a great degree of certainty, our 34 year old female will gain one pound in just under three weeks! How do we know that? Well let’s do the math”

Current daily caloric intake (2,300) – current daily caloric expenditure (2,100)=daily caloric surplus (190)

3,500 calories per pound divided by her daily caloric surplus of 190 calories per day equals 18.42 days! In theory every 18.42 days our 34 year old female will gain one pound of unwanted weight!

What does she need to do to stop this weight gain? Diet….right? Well, not necessarily. Why give up something she may enjoy. The thought of dieting, or restricting caloric intake, carries a negative connotation. So, rather than restrict 500 calories per day let’s burn 500 calories per day! Go for a walk! Your kids and dog will love you! If our example 34-year-old female walked 1 hour each day at a brisk pace, she will burn approximately 450 calories she currently does not burn. So instead of having a surplus of 190 calories, she will now have a calorie deficit of approximately 260 calories per day! (450 calories burned walking less 190 daily caloric surplus equals 260). Knowing a pound of fat weighs 3,500 calories, she will lose one pound of fat every two weeks! (3,500/260=13.46).

You say you don’t have time to walk, how far do you walk to your local coffee barista? 1 mile each way and you are half way done. There is no better time to appreciate the benefits of light exercise as immediately following meal time. After every meal, our bodies either store or use the most recent calories consumed so no better time to put those calories to good use as just after taking them in! Remember to walk slightly faster than your comfortable pace to achieve good results. On those rainy days, pull out and dust off that old exercise equipment you bought a few years ago and rarely used.

Now that you understand your Caloric Expenditure you are finally armed with the basic knowledge to start becoming a healthier you!

And remember, “I you want it, you’ve gotta go get it!”

Total Caloric Expenditure: Part 2-The Thermal Effect of Food

Mark Dziuban - Thermal

In part one of this series, we learned how to calculate your Resting Metabolic Rate, or RMR, which is how many calories your body burns to provide for all it’s necessary bodily functions. You now know how many calories your body requires before you do anything more than lay in bed all day.

Now that we understand and have calculated your resting metabolic rate, we have a little more work to do. Before we do that, let’s look at the equation for Total Caloric Expenditure.

Total Caloric Expenditure = RMR + Thermal Effect of Food + Activity Expenditure

The Thermal Effect of Food is the total number of calories required to digest your food. Yes, your body burns calories when processing, or digesting the food you eat. Your body burns calories absorbing and distributing those nutrients throughout your body. No, you cannot eat more food to burn more calories and lose weight. While that would be a fun way to lose weight, the fact is our bodies burn far fewer calories digesting the food we eat than the total number of calories contained in that food. We are going to use a very simple method to determine your Thermal Effect of Food. Remember that this figure varies depending on the types of food ingested. Simply calculate 10% of your daily caloric intake. The answer is the approximate number of calories required to digest and process our food. So, using our example 34-year-old female from our previous post, let’s say she consumes 2,300 calories per day. So, multiplying 2,300 calories by 10% or, 2,300 x .10 we determine her Thermal Effect of Food to be 230 calories. Her RMR we previously calculated to be 1,378.13 or let’s around up to 1,380 for easier math. Her Thermal Effect of Food is 230 so we know she currently burns 1,610 calories per day, 1,380 + 230 = 1,610.

We are well on our way to having a good idea how many calories we burn in a single day.

Before we move on any further, let’s talk about the three categories of metabolism. There are the Ectomorph, Mesomorph, and the Endomorph. Do you have a friend or family member who seemingly can eat anything at any time and never gain a single pound of weight? That lucky person is an Ectomorph, or is better identified as having a very high metabolism. A Mesomorph is one who has a normal metabolism and an Endomorph has a difficult time losing weight. You’ll need to determine which category you fit in to you will need to be honest with yourself. So, when calculating your Total Caloric Expenditure, or TCE, add 500 calories if you are an Ectomorph. If you are a Mesomorph, do nothing and for an Endomorph you will need to deduct 200 calories once you determine your daily caloric intake.

For sake of our example, let’s assume our 34-year-old female is a mesomorph and requires no change once we determine our new daily caloric intake requirements.

In part three of this series, we will talk a little bit about lean body mass, (LBM), and try to help you determine your activity expenditure.

As a side note: For those of you who are considering weight loss supplements: There are many weight loss supplements available in the store or online which have key ingredients that are not scientifically studied. Check on the internet to find if your “miracle product” references any scientific studies on humans-you may be surprised.

Until next time, always remember, “If you want it, you’ve got to go get it.”

Excess Carbs, not Fat, Make you Fat

Mark Dziuban - Fat and Carbs

One of the most common misconceptions among Americans is that eating dietary fat will result in bodily fat gain. Fat is nothing more than a fuel source for our bodies, along with carbohydrates (sugar), and protein, although protein is not a primary fuel source.

The main culprit in fat gain has almost nothing to do with fat and almost everything to do with sugar. Any carbohydrate you eat will inevitably break down into glucose (sugar) and get absorbed into your bloodstream. When blood glucose levels rise, insulin is released from the pancreas to bind with the glucose and deliver it to the cells as fuel. This glucose is either used immediately as fuel, or it is converted to glycogen and stored in our muscles and liver to be used as fuel later. That glycogen storage system is the basis behind endurance athletes carb loading before races or long training sessions. Fat accumulation starts occurring when the body takes in more sugar than it can store, and it begins converting it to fatty acids for storage.

The human body has a finite amount of fat cells, and those cells will grow and shrink depending on the amount of fatty acids in the cell. Once inside a fat cell, three of those fatty acids will bind to an alcohol called glycol to form one triglyceride. While fatty acids flow freely in and out of fat cells, triglycerides are bound to the fat cell where they were formed until they are broken down. The accumulation of these triglycerides in fat cells is what translates into excess stored body fat.

Lipolysis is the breakdown of fats that involves the hydrolysis of triglycerides back into glycerol and three fatty acids. Lipolysis is induced in the body by a number of hormones including glucagon, epinephrine, norepinephrine, ghrelin, testosterone, growth hormone, and cortisol. When the body is fasted, there is an increase in lipolysis-inducing hormones, most notably norepinephrine, that jumpstarts lipolysis. The most common time for triglycerides to break down is actually while we sleep, which is one of the reasons so many different diets require you to not eat so many hours before bed. Another way to increase these hormones is through exercise. By exercising, you increase testosterone and cortisol levels therefore stimulating lipolysis and “burning fat” as most people will call it.

Education is the first line of defense to combat obesity.  The cycle of carbohydrate consumption leading to fat storage is something that millions of Americans struggle with. Understanding how that cycle works and taking the steps to correct your diet will have your burning fat in no time.

The Health Benefits of Bone Broth

Mark Dziuban - Bone Broth

Bone broth has been a widespread remedy for sickness for years, but before it was a remedy, it was a staple of our ancestors’ diets. Since no part of the animal could be wasted, our ancestors would boil down anything that could not be directly consumed (bones, ligaments, etc.) into a broth that was much easier to digest. Research is now showing that bone broth has multiple health benefits, and it could make its way back into our diets as more than just a cold remedy.

Joint Health

The natural aging process of humans results in wear and tear on our joints. This wear and tear is more evident in athletes as they often put more stress on their joints. This wear and tear causes cartilage to break down and degrade. Bone broth is quite possibly the best resource of natural collagen in the world. The simmering of bone broth causes the collagen from the bone to bind to the broth and become easily absorbed into the body where it can repair and restore damaged collagen. Bone broth also contains high concentrations of gelatin, which is the body’s natural lubricant allowing bones to glide and pivot freely without friction. Researchers at Penn State University ran a 24-week study on athletes who consumed bone broth regularly, and the majority of those athletes saw significant improvements in bone and joint comfort resulting in greater athletic performance.

Gut Health

The same gelatin that helps lubricate your joints has also been found to be beneficial to gut health while having a positive effect on wheat and dairy food allergies. These allergies are usually associated with intestinal inflammation that causes the symptoms associated with allergies like Celiacs Disease and Lactose Intolerance. The gelatin combats these allergies by restoring the gut lining, helping with the growth of probiotics, and most importantly regulating and supporting healthy inflammation levels.

Skin Health

Collagen is the main building block of the compounds that are responsible for a youthful, radiant skin. Studies have shown that the presence of high quality collagen, like that found in bone broth, reduces the sign of wrinkles, decreases swelling, and maintains the elasticity of skin. When women between 35 and 55 years old supplemented with 2.5-5 grams of collagen, they found an increase in elasticity and moisture along with a decrease in transepidermal water loss and skin roughness.

Immune Health

Bone broth has been found to be the best natural remedy for Leaky Gut Syndrome. Leaky Gut is caused by undigested food particles seeping through tiny openings in the weakest parts of the intestinal lining. The particles make their way from the intestines into the bloodstream causing the immune system to overreact in two ways: inflammation and the release of large amounts of antibodies into the bloodstream. These antibodies end up attacking healthy tissue, which in turn wreaks havoc on the immune system. The collagen, gelatin, and amino acids in bone broth strengthen the intestinal lining, which can ultimately cure Leaky Gut Syndrome.

Along with the above mentioned benefits, bone broth also contains many key micronutrients giving it the title “nature’s multivitamin.” Add bone broth to your diet once a week to capitalize on all of these great health benefits.

Total Caloric Expenditure: Part 1-Know your Number

Mark Dziuban - Calories 1

January 1st has come and gone and once again your New Year’s resolution is not off to a great start.  In fact, you have not seen any weight loss results and the hope of becoming a slimmer, healthier you might have to wait once again until next year.

This is a story to which we can all relate.  While our desire to exercise, and lose weight are born of good intent, our knowledge of how to do so may be somewhat lacking.  To succeed, you are going not have to arm yourself with general knowledge and facts so you can become the healthier, leaner you that you have always dreamt of becoming.

To sustain itself, our bodies are constantly working.  Even while we are doing nothing our bodies are busy repairing and rebuilding.  Our hearts are pumping blood, blood is flowing.  We are breathing, twitching, digesting and thinking.  In other words, if you were to lie around all day and do nothing physical, your resting metabolic rate, or RMR, in calories, would provide for all of your necessary body functions.

If you were going to cut calories from your diet, we first need to determine how many calories your body requires to sustain itself.  Once you have solved your RMR value, you can plug that number into the equation for Total Caloric Expenditure.  But before we can determine that value, we need to determine your RMR.  

So, let’s do a little work.  The most common method for calculating your RMR is by using the “Mifflin Formula”.  There are many online websites available to calculate this for you but let’s run through the formula manually to provide a thorough knowledge of how to determine your RMR.

For Men:  RMR = (10 X weight in kilograms) + (6.25 x height in centimeters) – (5 X age) + 5

For Women:  RMR = (10 X weight in kilograms) + (6.25 x height in centimeters) – (5 X age) – 161

For our example let’s use a 34-year-old female, 5’7” tall and weighs 155 pounds.  Now before we begin you can see we will need to convert pounds into kilograms and inches into centimeters.

To convert pounds into kilograms, simply divide your weight by 2.2. Using our example: 155/2.2=70.45.

To convert height into centimeters, we know a person 5’7” tall in 67 inches.  Take 67 divided by 0.3937.  67/.3937 = 170.18.

Ok now we have values for height and weight which we can easily work with in the following formula for women:  (10 x 70.45) + (6.25 X 170.18) – (5 x 34) -161 or 704.5+ 1063.63 = 1768.13 – 170 = 1598.13 – 161 = 1437.13

So for our example, our 34-year old female requires 1,437 calories before she does a single thing other than lie in one place all day.

Now we are beginning to arm ourselves with information, which when used alongside calculating our total calorie expenditure, will provide us with the necessary information to make an educated decision regarding our weight loss plan.

Watch for my next blog when I discuss how to calculate your total caloric expenditure and always remember, “If you want it, you’ve got to go get it.”