Is Your Exercise Routine Keeping You Fat & Unhealthy?

Hi, it's Mike here from Truth About Abs

I just had a quick article today that my colleague Rob Poulos contributed, and wanted to share with you. This explores whether your exercise routines are actually counterproductive to the results you want to get.

Is Your Exercise Routine Keeping You Fat & Unhealthy?

by Rob Poulos, founder of Fat Burning Furnace

The majority of exercisers today still rely on long duration moderate paced aerobic exercise as their primary routine to burn fat fast. But recent studies have shown that this is a big, I mean big mistake .

In fact, you could say that the whole aerobics explosion of a few decades past was one of the biggest mistakes in the health and fitness industry. Why?

There are several reasons, but I'll focus on the two main issues here. When you exercise at a moderate pace for extended periods of time (as in the typically recommended percent of your target heart rate), your body is burning fat during the exercise.

While this may sound good, it's actually bad news. This sends a signal to your body to keep a certain amount of stored fat available for your next workout. You're essentially telling it that it needs fat available to burn, ‘because you'll be doing this exercise again.

So while we may be burning some calories during this exercise, after the exercise is over, our body begins storing up some fat for the next workout. Obviously not what we're looking for in terms of maximum ability to burn fat fast.

The other big concern with moderately paced aerobic exercise performed several times per week is that it trains your body (heart, lungs, muscles, etc.) to become efficient. Again, this may sound good, but what is actually happening is bad for long term health.

You are working only within your existing aerobic limits, without improving your aerobic capacity. This is important because your aerobic capacity is what determines how your body responds in times of physical, emotional, and mental stress.

If you reduce your capacity for work, as you do in this type of exercise, you're reducing your long term health, no to mention a poor chance of burning fat.

The good news is, you can reverse these effects by instead focusing your workouts on high intensity resistance training, with workouts that last 15-20 minutes on average, and can only be performed 2-3 times per week. These workouts will burn carbohydrates instead of fat during the workout, and will cause your body to use its fat stores to replenish the burned carbs over the next 24 hours, after the workout is done!

This type of work will also increase your reserve capacity and thus your ability to handle all types of stress, leading to lasting health and fitness...and 24/7 fat burning. Nice!

But the exercise must be performed correctly to be effective, and that means using sufficient intensity, and keeping your rest periods between exercises and sets down to 60 seconds or less.

The students of my Fat Burning Furnace know this, and are reaping the benefits. When you think about how little time you have to spend compared to the typically recommended methods to get these fat burning and health creating results, it's almost magical.

Check out the free gift "7 Forbidden Secrets of Fat Loss" Report that Rob is giving away.

That about it for today. Hope you're having a great one!

Don't forget to check out the EFA Icon Krill oil at natural. getprograde. com which is a major improvement upon normal fish oil. As if fish oil wasn't good enough already, this EFA Icon Krill oil has been tested as having 47x more antioxidant protection than normal fish oil.

Stay lean,

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - Truth About Abs

Do you know your fats?

Good Fats vs. Bad Fats

From eDiets

USDA Fat Recommendations
The U.S. government changed the recommendations for their Dietary Guidelines. The old guidelines had fat way up top of the pyramid, in the narrowest part, next to sugar. Fat was to be kept to a minimum, which made consumers think that all fats are bad. However, some actually help lower cholesterol and prevent disease, leading the USDA to change the fat recommendation.

They've flipped the pyramid on its side, so that consumers understand that within the fat category, some fats should be included regularly, but others should only be eaten occasionally, if at all.

Good Fats/Bad Fats
Populations who eat their fat calories from nuts, seeds, olive and canola oil, avocado and fatty fish like salmon, sardine and mackerel remain healthier than those who eat a lot of fried foods, fatty meat and hydrogenated fats in packaged foods.

Fat tastes good, and makes food taste good. But, since fat has twice the calories of protein and carbohydrate, most people can't eat it indiscriminately. Fat needs to be fine-tuned, especially when you're trying to lose weight on a balanced program.

Take this quiz to see how much you know about fat.

1. The US Dietary Guidelines recommend what percentage of calories from saturated fat?

a. 0 percent
b. 5 percent or less
c. 10 percent or less
d. 25 percent or less

2. The U.S. Dietary Guidelines recommend less than how many milligrams of cholesterol per day?

a. 100
b. 200
c. 300
d. 400

3. What is trans-fat?

a. Liquid oil that's solid at room temperature
b. Fat that's made from soybean oil
c. Fat that's gender challenged

4. What foods contain omega-3 fatty acids? (choose all that apply)

a. Salmon
b. Walnuts
c. Flaxseed
d. Canola oil

5. The USDA recommends what percentage of calories comes from total fat?

a. 0-5 percent
b. 5-10 percent
c. 10-15 percent
d. 20-35 percent

6. What fats will are listed on the new Nutrition Facts Label?

a. Monounsaturated fat, trans-fat and polyunsaturated fat
b. Polyunsaturated fat, cholesterol and trans-fat
c. Saturated fat, cholesterol and trans-fat
d. Trans-fat, cholesterol and monounsaturated fat

7. Which group of foods contains trans-fat? (you may choose more than one category)

a. crackers, cookies, cake
b. butter, cheese, yogurt
c. meat, chicken, fish
d. margarine, shortening, French fries

8. If you're trying to avoid trans-fat, you should avoid...?

a. Red meat
b. Packaged foods
c. Popcorn
d. Fast food

9. How does trans-fat affect blood cholesterol?

a. Raises the "good" HDL and lowers the "bad" LDL
b. Raises the "good" HDL and raises the "bad" LDL
c. Lowers the "good" HDL and raises the "bad" LDL

10. True or False: "Fat-free" means it's lower in calories.

Answers:

1. C.
Too much saturated fat, found in whole milk dairy, marbled beef and the skin of poultry contributes to high blood cholesterol. Choose nonfat or low-fat dairy, skinless poultry and lean cuts of meat.

2. C.
According to the American Heart Association, humans need cholesterol to form cell membranes and some hormones. But a high level of cholesterol in the blood is a major risk factor for coronary heart disease, which leads to heart attack. Research shows that foods containing dietary cholesterol including shrimp and egg yolks have less effect on blood cholesterol than formerly believed.

3. A.
According to the FDA, the majority of trans-fat is formed when liquid oils are made into solid fats like shortening and hard margarine by a process called hydrogenation. A small amount of trans-fat is found naturally, primarily in some animal-based foods.

4. All contain omega-3s... but differently. The FDA allows a qualified health claim for reduced risk of coronary heart disease (CHD) for foods that contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) omega-3 fatty acids, found primarily in oily cold-water fish such as tuna, salmon, and mackerel. Dark green leafy vegetables, walnuts, flaxseed oils, and certain vegetable oils contain a third omega-3, called alpha-linolenic acid (ALA).

5. D.
Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, olives and olive oil, avocado and vegetable oils.

6. All of these are now listed.

7. All these foods contain trans-fat, although in differing amounts. The products containing the most trans-fat are commercially made cookies, cakes, crackers, icing, potato chips, margarine and microwave popcorn. Snack foods are high in trans-fats. Fast food is generally fried in hydrogenated fat, and is full of trans-fat. Animal products, including meats, chicken and even fish contain small amounts.

8. D.
Actually, most restaurants, including fast-food outlets, fry in hydrogenated oil. But packaged foods, movie theater popcorn and microwave popcorn contain hydrogenated fat (that’s why I love my hot air popper) and even red meat contains some trans- fat. Some manufacturers are already replacing trans fat, or hydrogenated fat. Consumers can read the ingredient label and not buy foods with hydrogenated fat. Since restaurants are not required to label, consumers need to be proactive and ask questions.

9. C.
Saturated fat contributes to raising "bad" LDL cholesterol but the "good" HDL cholesterol is unaffected. Trans-fat is double-trouble, raising LDL and decreasing the beneficial HDL cholesterol.

10. False.
Be a smart consumer. Just because the new product is labeled "trans-fat-free" doesn't make it calorie-free. Manufacturers often add other ingredients, including sugar, to replace the texture when fat is eliminated. When manufacturers labeled cookies "fat-free," consumers interpreted it as a license to eat. Some health experts link the "fat-free" craze of the '70s and '80s to increased obesity. Read the label to first learn the portion size, so you can compare products; then read the total calories per serving, and make your choice from there.

Finally, remember fat's good points:

A major source of energy for the body

Aids in the absorption of vitamins A, D, E, and K, and carotenoids

Important for proper growth, development, and maintenance of good health

Provides taste, consistency, and stability and helps us feel full

Some high-fat foods including olives and olive oil, avocado, nuts and seeds, and fatty fish contain important vitamins and minerals and omega-3 fatty acids, immune enhancing fats.

Nutritionist Susan L. Burke (for eDiets) is a registered and licensed dietitian and a certified diabetes educator who specializes in both general and diabetes-related weight management

Fresh Herb & Quinoa Salad With Garden Tomatoes

Tomatoes are at the height of their season from summer to fall. During these months, farmers' markets boast an abundance of juicy, sun-ripened tomatoes by the barrel or basket. And if the taste of this colorful fruit isn't enough to sway you, consider this: Tomatoes are rich in lycopene, a powerfulcarotenoid that may help to prevent heart disease and cancer, especially prostate cancer. Incorporate a few tasty, cancer-kicking tomatoes into your next meal with this recipe.

Serves 2, with leftover quinoa

Description
Quinoa is a high-fiber grain that's loaded with protein. More good news: You can find it in your local supermarket or health food store, and it cooks in 6 minutes! Here we've substituted quinoa for bulgur in a version of the zesty Middle Eastern salad, tabbouleh.

Ingredients
3/4 cup water
1/2 cup quinoa
3 tablespoons fresh lemon juice
1 tablespoon extra-virgin olive oil
Salt and pepper
3 scallions (white and light green parts), thinly sliced
1 small cucumber, peeled and diced
3 tablespoons lightly packed fresh parsley, finely chopped
2 tablespoons finely chopped fresh mint
3 large beefsteak tomatoes, preferably a mixture of red and yellow
2 oz low-fat feta cheese

Instructions
1. In a small saucepan, bring water to a boil over high heat. Add quinoa and a pinch of salt; bring back to a boil. Reduce heat to low; cover and simmer about 6 minutes, until nearly all the water is absorbed and quinoa is tender and chewy but not soft.
2. Meanwhile, in a medium bowl, combine juice, oil, salt, and pepper. Fold in quinoa, scallions, cucumber, and herbs. Toss until thoroughly coated. Season to taste as desired.
3. Thinly slice tomatoes. Arrange on serving plates. Spoon about 1 cup quinoa over tomatoes. Crumble feta on top. Serve immediately.

Nutritional Information:
350 calories
14 g total fat (4 g sat)
10 mg cholesterol
47 g carbohydrate
15 g protein
7 g fiber
410 mg sodium

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Soft Drinks Linked to Increased Risk of Insulin Resistance

Click here!

Carbonated, sugary soft drinks are ubiquitous in American society. They are practically a staple of the American diet. Now, new research is showing that soft drinks- both diet and regular varieties- are very unhealthy and may be linked to obesity, heart disease, and insulin resistance. Results published in Circulation: Journal of the American Heart Association suggest that soft drink consumption could contribute to Insulin Resistance Syndrome, or IRS.

What is Insulin Resistance Syndrome?

Insulin is a chemical secreted by the pancreas. It helps the body’s cells process glucose, or sugar. Sometimes the body can develop insulin resistance. This means that the cells require more and more insulin to be able to process the glucose. Eventually this can lead to type-2 diabetes.

Insulin resistance is not well understood, but it is clear that it is aggravated by obesity and physical inactivity. Insulin resistance may be a genetic problem that is triggered by a poor diet and obesity. Obesity can be caused by a poor diet, including a diet high in soft drinks. However, even thin people who consume too much sugar can develop insulin resistance.

Basically, a diet full of unhealthy, high-calorie soft drinks can contribute to obesity, which is a large factor in the development of insulin resistance. It has been proven that people who drink one or more soft drinks per day, regardless of weight, have a 44% higher chance of developing metabolic syndrome than those who consume less than one soft drink per day.

Soft Drinks and Their Role in Insulin Resistance

Studies have shown that fructose used as a sweetener is more dangerous than glucose. Fructose is the main sweetener not only in soft drinks, but in many other artificially sweetened products. Soda accounts for a quarter of all the beverages sold in the US. This is especially prevalent in children’s diets.

• 56% of eight-year olds drink soda daily, and 1/3 of teenage boys drink at least 3 cans of pop per day.

It is not a coincidence that this astronomical consumption of soda is occurring at the same time as the obesity epidemic is growing among the nation’s children. Peer-reviewed independent studies are confirming that excessive soft drink consumption is a direct contributor to childhood obesity, and obesity is a direct contributor to insulin resistance and type-2 diabetes.

How Can I Avoid Insulin Resistance?

First of all, a healthy diet and plenty of exercise are crucial to maintaining one’s well-being. Choose water or natural fruit juices instead of soft drinks. If a healthy diet and exercise are not effective in controlling weight, there are safe, natural products available to help reduce insulin resistance and control weight. For instance, Glucofast is a product that restores the necessary cellular nutrients in order to readjust metabolism. It contains all-natural ingredients and has no negative side effects. Its ingredients include:

• Cinnamon, which helps to regulate insulin sensitivity
• Biotin, which assists in the regulation of insulin and the conversion of glucose into energy
• L-Taurine, a natural herb that encourages the proper function of insulin
• Bitter melon, a subtropical fruit that keeps blood sugar levels optimal

Sources

sciencedaily.com

stanford.edu