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.

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.”  

5 Groundbreaking Fitness Gadgets Expected in 2017

Mark Dziuban Groundbreaking Gadgets Header

With millions of American’s making a conscious effort to improve their health, the demand for a way to track their gains is sky high. 2016 was a breakout year for fitness tech and the wearable industry. It seemed like the amount of people monitoring steps, logging runs or rides, and using calorie counters increased by the day. Industry leaders like FitBit, Apple, and Samsung made great strides to improve the user’s experience with their gadgets and apps, and it looks like 2017 will feature more innovation and smarter fitness gadgets.

Naked 3D

Naked is the world’s first 3D body scanner, and it can be used in the comfort of your bedroom. Set to ship in late 2017, Naked uses 3D depth sensors built into a mirror along with a spinning platform to scan your body and send the rendering to your iOS or Android device via bluetooth or Wi-Fi. Naked’s platform doubles as a scale that charges wirelessly for a cord-free experience. Visualizing your progress, monitoring your body fat percentage, and watching a timelapse of your results are some of the features of the Naked 3D.

Thin Ice

Thin Ice is a wearable weight-loss vest that literally freezes fat from your body. The vest works by activating certain parts of the body through a synced mobile app. The vest is powered by a small lithium ion battery that rests in a pocket along the arch of the back for maximum comfort. Thin Ice has been proven to freeze off an extra 500-1000 calories per day. A 2017 release is expected, but a date has not yet been announced.

Vessyl

Vessyl may be the most ambitious piece of fitness technology of 2017. The container automatically knows what you are drinking, and tracks everything you drink from it. By connecting Vessyl to your iOS or Android device, you can automatically add your drinks to the rest of your daily food log so you don’t miss a single calorie. Vessyl will retail for $199, and it is currently in development. The creators hope to have a release in the last quarter of 2017.

Here One

A list of fitness gadgets wouldn’t be complete without the latest and greatest headphones to hit the market, and Here One may be the best pair you’ll find. Access to Siri or Google Voice, selective noise cancellation, real world sound control, and speech amplification are just a few features of the Here One headphones. They can be preordered now for $299 and are expected to ship in March of 2017.

LEVL

Did you ever wonder if all the workout out you are doing is actually burning fat? If you’re not on a treadmill that tells you you’re in “fat burning” stage or near a heart rate monitor, you may have no idea how your workout is going. LEVL monitors the acetone in your breath to monitor when you are burning fat during a workout. You can preorder a LEVL and expect to see it sometime in the spring of 2017.

Since most Americans are growing more concerned about their health and wellness, it is safe to say that the fitness gadget industry is here to say. Keep an eye out for more companies pushing the limits of technology as they try to create the most user-friendly gadgets for fitness enthusiasts across the world.

 

Make a Lifestyle Change, Not a Resolution

Mark Dziuban Make a Lifestyle Change Header

If you have been to a commercial gym in the past week (Gold’s Gym, Planet Fitness, YMCA) then you probably noticed that it is pretty full. January is by far the busiest month at most gyms and health clubs. We’ve all heard it from someone before, “My New Year’s resolution is to get in shape and lose weight.” The time between Thanksgiving and the winter holidays is when most people are visiting with family, eating until they are about to explode, and drinking more than they normally would. So on January 2nd when you walk into the gym it almost feels like walking through a college frat party. The biggest problem with resolutions is that they end when the calendar year does. So instead of making a resolution this year, I encourage everyone make a lifestyle change that will continue and evolve with you.

Nutrition

The most important part to hitting any fitness goal is eating a healthy, well-balanced diet. The problem is that most fad diets have an end date. I’ve witnessed many people complete Whole 30 with astonishing results, but as soon as the 30 days are up they are right back to their old diet. As soon as you “go on a diet” you imply that your diet will eventually end. Instead, just change what you eat. Fruits, vegetables, lean meats, whole grains (no, carbs are not the devil), and healthy fats are the basis of any great nutrition plan. My general rule of thumb is if something comes shrinkwrapped or prepackaged then it shouldn’t go in your mouth. While preparing all of your own food is more time consuming, it also teaches you how to be creative in the kitchen.

Exercise

While dialing in your nutrition takes a lot of effort, it is not the only piece of the puzzle. Incorporating some type of exercise into your daily routine will drastically improve your physical and mental well being. Exercise does not need to mean going to a gym and running on a treadmill. Americans are becoming increasingly aware of the benefits of exercise, which means there is something out there for anyone. Yoga, kickboxing, spin classes, mountain biking, hiking, kayaking, and swimming are just a few of the ways you could exercise without ever stepping on a treadmill.

Enjoyment

In the beginning, nobody wants to wake up on a Saturday morning to go on a run, or spend their Sunday afternoon preparing their meals for the week. The quicker you can find enjoyment in your routine, the easier it will become in the long run. Try out a few different approaches to exercise to see what you enjoy and what you can’t wait to be done doing. My wife and I love being outdoors, so we gravitated towards cycling and mountain biking. When I get on a bike, I never have the feeling of not wanting to ride. The most important part is holding yourself accountable once you do find what you enjoy so you can continue improving.

Getting in shape and losing weight isn’t easy. If it was, everyone would do it. You need to be strong willed and be able to motivate yourself under the worst circumstances. However, once you start seeing the results of your hard work, you will wonder why you didn’t start earlier.

Finding the Right Mountain Bike

Mountain Biking Handlebars

Breaking into the world of mountain biking can be a daunting task for someone who wants to buy their first bike. There are a few factors you should consider before you go out and buy a bike at your local department store. Do you want to go fully rigid, hardtail, or full suspension? Do you want clipless pedals or flats? How many gears do I want? By answering these questions, you’ll be able to choose the perfect bike.

Riding Style

The first thing you should research before buying a mountain bike is the terrain where you will be riding. Will you be shredding flowy downhill sections with moderate climbs peppered in, or will you be powering through rock gardens on mostly flat terrain? It could also be a mix of both. If you are going to be riding primarily flowy single tracks with a lot of climbing involved, you will want to go with a rigid or hardtail bike to maximize your climbs. With a full suspension bike, you’ll be losing ground each time you pedal and compress your rear shock, which will make your climbs much more labor intensive. If you plan on riding in rocky terrain, a full suspension bike is going to be your best friend. New suspension technology makes riding a mountain bike feel like you are driving a luxury car.

Pedals

One of the biggest learning curves I experienced when I got serious about mountain biking was learning how to unclip from my pedals. The pros to clipless pedals heavily outweigh the cons.  You can feel a dramatic difference in climbs by being able to pull and push with each pedal stroke, essentially doubling your output while you climb. You also have much more control over your bike since you are clipped in and attached to the pedals. Being clipped in is a double-edged sword, and results in the only downside to clipless pedals. If you are not familiar with unclipping, you will easily topple over whenever you go to put your foot down without properly rotating out of the clips. Once you are over the learning curve, you will never go back to flats.

Gear Ratio

There are a few different options when it comes to the gears on your mountain bike. It seems like most major bike manufacturers are producing one-by mountain bikes in 2017. The mentality behind this transition comes from the idea that most people don’t use all the gears on a 27-speed bike. By eliminating the extra chainrings, bike companies are also able to make bikes lighter. My advice to beginners is to always have more gears. When you’re out on the trail, you may need that extra low gear to get back to your car. As you gain experience, you may find that you no longer need the added weight and opt to convert to a one-by. If you are really feeling adventurous, you could convert your bike to a single-speed, but at that point, I feel like riding is more of a chore than something you are enjoying.

Mountain biking is a great way to spend time outdoors while still getting an intense workout in. The mountain biking community is an accepting and fun crowd that is always up for the next adventure. Do yourself a favor and find your nearest mountain biking club so you’ll never have to ride alone.