Tag: Health
Charolette Sweeney: Defying Age and Winning Trophies -A Remarkable Fitness Journey After 50
After winning 9 trophies in figure competition after age 50, Charolette had a whole new outlook on her fitness and abilities!
When Charolette Sweeney of Riverside joined the Karla Adams Fitness Model Program, her goal was to lose some weight. What the then 50-year-old retired corrections officer didn’t know at the time was that she would soon find herself on stage, accepting trophies in figure competitions.
“I had been training for 20 years and always worked out. But just before I retired in 2010, Inoticed that what I had been doing wasn’t working anymore. My uniforms were getting a little tight. I couldn’t seem to get the weight off,” Sweeney said. “I decided to get a trainer, and that really helped me learn more about my nutrition and different ways I could train.”
It wasn’t long before Sweeney noticed results in Karla’s program, which is built on a profiling system that is customized and considers personal nutritional needs, fitness goals and physical status. Sweeney said she was surprised with her ability to quickly “lean out,” or lose body fat while building muscle mass.
“After a few months, one of the trainers suggested that I do competitions. I didn’t get a trainer to do competitions,” she said. “It took a little convincing. I didn’t want to be on stage.”
While Sweeney was hesitant, she agreed to train for figure competition, which she said falls between bodybuilding and bikini competitions. Throughout the next four years, she would find herself in about 12 different competitions, placing ahead of her competitors in many of them. In fact, she said, in her first National Physique Committee (NPC) competition for ages 45 years and older held in the Los Angeles Veterans Auditorium, she made the top five.
“I was surprised. It was a huge show and one of the biggest competitions I did. I was really nervous. I didn’t think I placed, and I started to walk off the stage to get my stuff out of the dressing room,” she said. “I didn’t know if I was posing just right. But I knew I trained hard and really stuck with the diet for it. Then a guy said, ‘Go back out.’ I stood there as they called out the winners. I couldn’t believe I got a trophy.”
After ago 50, Sweeney had won nine trophies in figure competitions and a whole new outlook on what she could accomplish.
Sweeney said training for the competitions through Karla’s program transformed her body evenmore. Her training intensified from jogging circles in the gym to jogging around the Riverside Plaza and eventually sprinting in the mountains. Her fitness routine also included a healthy dose of squats, lunges, and other body sculpting movements to prepare for competition.
In addition, Sweeney said she learned about her dietary needs and changes while training for competition. At times, she would need to eat more calories as she built more muscle mass. Other times, as the competition time would near, she would need to cut back on her food intake.
“Every few weeks the diet would change. Everything is measured and you become focused on looking at your meals. The meals on Karla’s program are all planned. You have five or six meals a day,” she noted.
Sweeney said she had never meal prepped much before she joined Karla’s program and started to train for competition, but quickly realized the importance of planning what she would eat. “When I first started working out, I just got rid of sugars. I could eat carbs and maintain weight.
Then, when I got closer to 50, I felt the weight coming on. I didn’t know how to change mydiet,” she said. “In Karla’s program, I learned that carbs were becoming a problem for me.”Sweeney said she learned to meal prep with lean meats, fish and vegetables. She said she relied on her trainer to adjust the diet for her depending on what she needed throughout her competition training.
Now, at the age of 63, Sweeney said she looks back over her time as a figure competitor and is proud of what she could accomplish. She said she has never been more in shape in her life and hopes to serve as an inspiration to others that anyone can achieve their fitness goals, no matter the age.
“If you can move, you can get in better shape,” she said. “I have seen what people can do in all kinds of health situations. I can’t take excuses from people when I have seen what people can do. You just have to want to do it and put in the work.”
How to Burn 400 Calories a Day: 12 Effective Ways To Flame Up Your Fitness
Most people want to lose weight but never start their transformation journey because they have no idea how to go about their weight loss goal. On the flip side, some folks spend so much time thinking through choices that they end up with analysis paralysis.
In this article, we will take you through the psyche behind burning 400 calories daily, the results you can expect, the prerequisites you should know about, and the 12 most effective ways to achieve your new goal.
You must enter a calorie deficit to lose body weight. A calorie deficit includes burning more calories in a day than you consume.
But why 400 calories and not 300 or 500 calories?
We are glad you asked. A 400-calorie deficit hits the sweet spot. It is not as intimidating as cutting out 500 calories from your diet. Conversely, it is more effective at helping you improve your body composition than cutting 300 calories, which can be slow. Nonetheless, even the slightest calorie deficit is a good place to start for beginners trying to get rid of their spare tire.
Since shredding 400 calories isn’t an overly ambitious objective, most people can achieve this goal by making small adjustments to their daily routines. Plus, you don’t even need to hit a gym to burn 400 additional daily calories, which is often a bottleneck for folks with a packed schedule. You could burn 400 calories a day by mowing your loan or biking to work.
So, without any further ado, let’s get into the article.
If I burn 400 calories a day, how much weight will I lose in a month?
This is probably the first question that popped into your head after reading this article’s title. That said, it is an excellent question since burning an additional 400 calories daily requires serious effort, and knowing the final result can motivate you when you don’t feel like working out.
According to the Centers for Disease Control and Prevention (CDC), cutting your caloric intake by 500-1,000 calories a day can lead to a weight loss of 1-2 pounds weekly. Plus, staying in this range will keep your physique transformation journey gradual, steady, and sustainable. [1]
You must burn 3,500 calories weekly to lose a pound of body fat. Breaking this into a daily target gets you to cut 500 calories from your diet. Similarly, restricting 400 calories from your diet leads to a 2,800-calorie deficit, which will result in a weight loss of 0.8 pounds per week. Sticking to this regime can help you lose around 3.5 pounds in a month. [2]
Summary: A daily 400-calorie deficit will lead to a 2,800-calorie weekly deficit, helping you lose around 3.5 pounds monthly. However, your gender, age, training intensity, and activity levels can influence your results.
How Long Does It Take To Burn 400 Calories?
The 500-1,000 calorie deficit mentioned above can be achieved by cutting calories from your diet and adding exercise to your daily regimen.
Depending on the type of physical exercise and intensity, you can burn 400 calories between 25 to 60 minutes of continuous work. An exerciser can burn calories more quickly during high-intensity circuit cardiovascular training compared to low-intensity bodybuilding-style resistance training workouts.
That said, no two people will lose the same amount of weight using the same techniques. Your weight loss results will depend on your age, height, weight, gender, activity levels, muscle mass, body fat percentage, and genetics. Meaning your training partner might lose more weight than you following the same techniques.
Men usually lose weight faster than women. Higher estrogen levels lead to greater fat storage among women. Men also tend to have greater muscle mass density, which improves their metabolic rate and spikes their fat loss progress.
Folks that engage in regular exercise usually lose weight faster than sedentary people. Furthermore, advanced exercisers will shed weight and body fat faster than newbie trainers.
Summary: As with the amount of weight you can lose in a month with a 400-calorie deficit, your genetics, age, gender, weight, training intensity, and experience will affect the time it will take to burn 400 calories in a day. However, you can torch 400 calories within 25 to 60 minutes of continuous work.
Prerequisites For Burning an Additional 400 Calories Daily
Knowing about the following things can make your weight loss journey easier:
Know Your BMR
Your basal metabolic rate (BMR) is the number of calories your body needs to accomplish its most basic (basal) life-sustaining functions, such as breathing, circulation, and cell production. For example, if your BMR is 2,000 calories, it means that your body burns 2,000 calories to sustain itself.
Your BMR depends on your age, height, gender, activity levels, genetics, and target body weight. We will not consider your BMR calories for the sake of this article. You must burn the additional 400 calories through physical activities. Need help to figure out your BMR? Check out our convenient online calculator to find out.
Use Cardio Machines With Monitors For Precise Calorie Tracking
If you hit the gym to achieve a calorie deficit, you should use machines with monitors to track your progress. Spending hours on a machine without a monitor or other method to track your calorie expenditure can leave you confused about your progress. Thankfully, most cardio equipment in the gym, such as the treadmill, elliptical, bike, Stairmaster, and rower, come with a calorie tracker.
That said, the number of calories a 200-pound male burns from running a mile in 10 minutes will be different from the calories a 140-pound lady burns who logs in the same distance. However, a cardio machine will return the same result for both users.
Furthermore, some low-quality machines tend to have uncalibrated monitors, which can give you skewed results. Inaccurate machines can lead you down the incorrect path, which brings us to our next point.
Wear a Fitness Tracker
Although the in-built calorie trackers are great, they are usually inaccurate. A study conducted by Sam Houston State University found that elliptical machines spike the number of calories burned by up to 100 calories for each 30 min of exercise at moderate intensity. [3]
Using a fitness tracker such as an Apple Watch, Fitbit, or a chest strap can better gauge the calories you burn during a particular physical activity or throughout the day. Plus, since these apps require you to input your age, height, and weight, they also give you a fairly accurate reading of the distance you cover while running.
Remember, when using these trackers, you should look at ‘active calories.’ Active calories are the ones you burn through all kinds of movement, from taking the stairs at work to playing with the kids to cleaning out the garage. You should start a workout on your tracker before engaging in physical activity to get more accurate results.
Use Calorie Burning Calculators
Folks that don’t have access to a wearable calorie tracker but want an accurate calorie-burning estimation can use our calorie-burning calculators to measure their fat-loss progress. You can use these calculators to plan your exercise or daily routine to ensure you burn 400 calories a day.
These calorie-burning calculators can also be used to double-check the data from your wearable calorie trackers or the numbers on the machine. A conservative approach to your calorie-burning progress best ensures you are meeting your objectives.
12 Ways To Burn 400 Calories
Given below are 12 effective ways to burn 400 calories in a single day:
Walk More
This is arguably one of the easiest and most convenient ways to burn an additional 400 calories daily. Folks that find intensive physical exercise intimidating should focus on walking more throughout the day to burn an extra 400 calories.
An average 140-pound person will burn 400 calories by walking 10,000 steps a day. Depending on your stride length and walking speed, walking ten thousand steps equates to about eight kilometers, or an hour and 40 minutes walking.
Remember, most of us cannot walk 10,000 steps in a single session. You must break down these steps into 6-8 smaller parts to complete the desired steps. You can schedule a longer 3,000-4,000 step walking session earlier in the day to get a head start.
Going on hikes on weekends is another fun activity that can help you get in the desired 10,000 steps on your rest day. Take your friends or family along with you on your walks, as it can allow you to spend some quality time with them.
Check Out: Calories Burned Walking Calculator: Find Calorie Burn from Walking?
Get Comfortable Doing Your Chores
You must gamify your daily routine if you want to burn an additional 400 calories without hitting the gym. Wash your dishes, mow your lawn, wash your car, scrub your bathroom floor, or do anything that keeps you moving. Time yourself doing these tasks and try to set a new record every time.
It will take an average 170-pound individual around 60 minutes to burn 400 calories mowing his lawn using a power mower. However, the same results can be achieved in under 50 minutes using a hand mower.
Mowing the lawn is an underrated low-impact cardio activity that will help you achieve your calorie deficit goal without stressing your joints.
Check Out: How Many Calories Does Mowing the Lawn Burn?
Play a Sport
Most of us quit playing sports after graduating from school or college. However, this is one of the biggest reasons many people gain weight.
Most sports require intense physical effort, which can help keep you in shape. Plus, playing a team sport can make you feel like a part of a community, which can make you stick to the sport for the long term.
Choose sports that involve a lot of running for optimal calorie-burning effects. For example, an average 180-pound individual can burn 400 calories in 35 minutes playing football.
Check Out: Calories Burned Playing Football Calculator
Running
Did you think we forgot running? No, we didn’t.
Most people have a love-hate relationship with running. However, you are more likely to get hooked on running after you get over the initial hump.
It takes an average 180-pound male around 50 minutes to burn 400 calories while running. He can cover a mile during this period.
If you are not a frequent runner, we recommend starting with shorter runs, like a 100-minute easy jog. Increase the distance slightly after every 4-5 days until you can finish the mile at a comfortable pace.
You could also choose between running outdoors or on a treadmill based on your comfort level. Notably, running outdoors is more challenging than running on a motorized belt.
Check Out: Calories Burned Running Calculator
HIIT Workouts
If your primary goal is to lose body weight, we recommend doing cardio-based high-intensity interval training (HIIT) workouts. These will get your heart racing and will get you to your 400-calorie goal quickly.
HIIT cardio workouts generally involve a 5-10 exercise circuit that has to be repeated 2-5 times. On average, a HIIT cardio workout can help you burn 400 calories in a 25-30 minute session.
You could use HIIT protocols, such as Tabata, AMRAP, ladder, and EMOMs, to increase your training intensity. Ensure that you do not compromise your exercise form while trying to push the intensity, as it can increase your risk of injury.
Check Out: The Best HIIT Ab Workout: Get Ripped Abs in Record Time
Cycling
Cycling is the perfect middle ground between walking and running. It is not as easy as walking or as intimidating as running, and it gets the job done.
An average 175-pound individual can burn 400 calories biking within 35 minutes. You can get it done much faster if you push the pace.
A bike is easy to incorporate into your daily routine. You could bike to work or run some small errands. Furthermore, most cities have biking clubs that go out for a ride on the weekends. Joining such a club can make biking more fun and adventurous.
Check Out: Calories Burned Biking Calculator
Swimming
Swimming is an incredibly effective way to burn calories, especially in the summer when running or cycling outdoors can be challenging.
A 150-pound person will burn roughly 400 calories during an hour-long swim at a moderate pace. Plus, swimming can help in muscle toning and heart and lungs-conditioning.
Swimming is a very low-impact exercise that is perfect for overweight or obese folks. It is much safer on your joints than jogging or running. Put everything you have got into a few laps, and you’ll be gasping by the end of your workout.
The freestyle stroke has the potential to burn the most calories, as it allows you to cover the most distance in the shortest time. However, you should constantly switch between strokes to keep things interesting and challenging.
Check Out: Calories Burned Swimming Calculator
Jump Rope
Jump rope is one of those exercises that looks super easy but will have you begging for mercy by the time you are done with it. Beginners should initially focus on mastering the rope swing and hand-eye-rope coordination. Advanced rope jumpers can challenge themselves with high-skill movements such as double unders and crossovers.
A 170-pound individual can burn around 400 calories in 25 minutes if he jumps between 100 to 120 times within a minute. This makes the jump rope one of the most effective calorie-burning activities on this list.
You could choose between jumping rope for time or setting a rep target for yourself. Choose your jump rope wisely, as it can make a world of difference.
Check Out: Calories Burned Jumping Rope Calculator
Dancing
Depending on who you are, dancing can be the most intimidating or comfortable exercise on this list. Most dancing styles are highly demanding and can help burn a lot of calories in a short period.
Dancing can improve your heart and lung health, increase muscular strength, endurance, and motor and aerobic fitness, improve muscle tone and strength, help with weight management, build stronger bones, and enhance your coordination, agility, and flexibility. Furthermore, dancing is an art form used for centuries to express feelings, emotions, and stories.
Salsa dancing can help you burn about 400 calories per hour.
Check Out: Calories Burned Dancing Calculator
Yoga
Although most people consider yoga a relaxed exercise routine that requires sitting on an exercise mat with closed eyes, it is much more than that. Many yoga poses will send your heart rate through the roof and challenge every muscle, bone, and ligament in your body.
You should opt for Vinyasa yoga if your goal is to burn calories, as it is one of the most intensive forms of yoga. It can help you burn an average of 400 to 500 calories per hour.
Remember, you must perfect your poses to get the most benefit from yoga. We recommend joining a yoga class to learn the basics until you form a solid base and can do it on your own at home.
Check Out: Yoga Calories Burned Calculator
CrossFit
CrossFit involves constantly varied high-intensity functional movement, which can be broken up into three elements: weightlifting, gymnastics, and metabolic conditioning. It makes CrossFit a highly-intensive exercise form, which can help burn a lot of calories in a short period.
Since the CrossFit workouts are so varied, it is difficult to put a number to the calories you can burn during one of the workouts. However, it is not uncommon for an athlete to burn up to 400 calories during a 20-30 minute CrossFit workout.
Check Out: How Many Calories Does CrossFit Burn?
Resistance Training
Bodybuilding-style resistance training isn’t given its due credit when it comes to burning calories. However, a bodybuilder can burn 400 calories within an hour during a free-weight training session.
You must maintain a high training intensity to burn 400 calories in 60 minutes. Resting more than 120 seconds between sets will lower your intensity and hamper your training performance. Remember, compound exercises burn more calories than isolation and machine movements.
Check Out: Calories Burned Resistance Training
FAQs
Is burning 400 calories a day safe?
Yes. Torching 400 additional calories daily is safe. Furthermore, it is below the CDC guidelines, which recommend limiting your calorie restriction to 1,000 calories a day. Burning 400 calories daily can help you lose 0.8 pounds weekly.
Can I burn 400 calories a day without exercising?
Yes. You could burn 400 (or more) calories daily without hitting the gym or even going near your running shoes. An average 140-pound (63.5-kilogram) person will burn 400 calories on average by walking 10,000 steps a day. If you cannot walk 10,000 steps daily, you could instead do all your chores yourself to enter a calorie deficit. Doing one hour of chores burns around 400 calories.
What are some fun activities that can help me reach the 400-calorie burning goal?
Contrary to what most people think, burning calories doesn’t have to be boring. In fact, choosing a boring activity is a sure-shot way of dropping off your fitness routine. You burn calories by engaging in any physical activity; hence you should pick something you can stick to for the long term or at least until you achieve your weight loss goal. Use our calorie-burning calculators to determine how many calories you can burn during your favorite activity within a specific period.
Wrapping Up
Burning 400 calories a day isn’t as difficult as most people make it out to be. Most folks can achieve this goal by following a 45-minute HIIT workout. People that do not exercise can still achieve the 400-calorie goal by adjusting their schedule to add an outdoor run, walking 10,000 steps, or doing daily chores like mowing the lawn, cleaning the house, and doing the dishes.
You must, however, remember to maintain a calorie deficit if your goal is to lose weight. Burning 400 calories and eating 500 calories over your maintenance calories will get you nowhere.
You could switch between the 12 calorie-burning methods mentioned in this article to keep your daily regimen interesting. We recommend using a wearable tracker like an Apple watch or a chest strap to get accurate results. So what are you waiting for? Put on your shoes and let that fat melt off. Best of luck!
References
Centers for Disease Control and Prevention. (2021). Losing Weight. Retrieved from https://www.cdc.gov/healthyweight/losing_weight/index.html
Wishnofsky M. CALCULATION OF DIETS. JAMA. 1957;163(5):384–385. doi:10.1001/jama.1957.02970400056024
Glave, A. & Didier, Jennifer & Oden, Gary & Wagner, Matthew. (2018). Caloric Expenditure Estimation Differences between an Elliptical Machine and Indirect Calorimetry. Exercise Medicine. 2. 10.26644/em.2018.008.
What’s next after I become a IFBB Pro Bodybuilder?
Becoming a professional bodybuilder under the International Fitness and Bodybuilding Federation (IFBB) is a remarkable achievement that reflects years of dedication, discipline, and hard work. However, reaching this pinnacle in the world of bodybuilding is just the beginning of an exciting and challenging journey. Once you have attained professional status, a whole new chapter awaits, offering a range of opportunities and possibilities.
1. Competing at the highest level:
As a professional bodybuilder, you will have the chance to compete against some of the most accomplished athletes in the world. The IFBB hosts a series of prestigious competitions, including the Mr. Olympia, Arnold Classic, and Legion Sports Fest where professionals showcase their incredible physiques. These events provide a platform to demonstrate your skills, gain recognition, and potentially secure lucrative sponsorships.
2. Pursue Endorsements and Sponsorships:
Achieving professional status can open doors to endorsement deals and sponsorships. Companies related to fitness, nutrition, and sportswear are often interested in partnering with successful athletes to promote their products. Establishing strategic alliances can not only provide financial support but also enhance your brand and increase your exposure within the fitness industry.
3. Inspire and Mentor Others:
As a professional bodybuilder, you become an influential figure in the fitness community. People look up to you for inspiration, guidance, and motivation. You can use your platform to empower and educate others, sharing your expertise through training programs, workshops, or online platforms. Becoming a mentor and helping aspiring athletes reach their goals can be incredibly fulfilling and contribute to the growth of the sport.
4. Venture into Fitness Entrepreneurship:
With your knowledge and experience in fitness and bodybuilding, you may consider venturing into entrepreneurship. This could involve starting your own fitness training facility, creating a line of fitness apparel, or launching a nutrition supplement brand. Your professional status lends credibility and can attract potential customers who admire your achievements.
5. Expand Your Social Media Presence:
In today’s digital age, social media has become a powerful tool for athletes to connect with fans and build their personal brand. Leverage your professional status to expand your social media presence and engage with a larger audience. Sharing training tips, nutritional advice, and behind-the-scenes glimpses into your life as a professional bodybuilder can help you gain a loyal following and attract opportunities for collaborations or sponsorships.
6. Explore Modeling and Media Opportunities:
Professional bodybuilders often have the opportunity to branch out into modeling and media. Your exceptional physique can make you a sought-after model for fitness magazines, apparel brands, and advertising campaigns. Additionally, you might be invited to participate in television shows, documentaries, or fitness-related media projects, further boosting your exposure and widening your reach.
7. Focus on Personal Development:
Beyond the physical aspect of bodybuilding, professional athletes understand the importance of continuous personal development. Take the time to expand your knowledge by studying exercise science, sports nutrition, or strength and conditioning techniques. Engage in workshops, seminars, or conferences to stay updated with the latest trends in the industry. Investing in your personal growth will not only benefit your own career but also enable you to provide better guidance to those who look up to you.
Conclusion
Becoming a professional bodybuilder under the IFBB is a significant achievement, but it is not the end of the road. It marks the beginning of an exciting journey filled with opportunities to compete, inspire others, and explore new avenues within the fitness industry. Embrace the next phase with passion, adaptability, and a drive to leave a lasting impact on the world of bodybuilding.
Intermittent Fasting and Liver Health: The Surprising Benefits You Must Know About
Did you know intermittent fasting can also improve your liver health?
In this article, we explore the connection between intermittent fasting and liver health, understand the benefits of intermittent fasting on the liver, and present our conclusions based on scientific facts. So hop on as we begin our journey into intermittent fasting and its effects on liver health.
Intermittent Fasting and Health Benefits
For the uninitiated, intermittent fasting involves cycling between periods of fasting and eating. This abstinence period is known as the fasting window. Few practice it daily by staying away from calories for several hours each day, and the others do not eat anything for a couple of days or more each week. After the fast gets over, you are supposed to consume your daily requirement of calories in what is known as the feeding window.
Owing to its popularity, multiple intermittent fasting schedules have been devised. The most popular ones are 16/8, where you fast for 16 hours and eat in the remaining eight-hour window; the 5/2 approach, where you eat normally for five days a week and limit calorie intake to 500-600 calories on two non-consecutive days; and One Meal A Day fasting, where you fast for the entire day, and only have one meal at the end of the day.
There are other, more demanding intermittent fasting plans, too. If you are a hardened dieter, you could try a 3-day fast or even a monk fast, where you fast for 36 hours. Based on the schedule you follow, there are many amazing benefits that you can accrue from intermittent fasting. Here are some of them:
Weight loss
Reduction in insulin resistance [1]
Possible cancer prevention (though not yet proven)
Improvement in heart health [2]
Brain health improvement and prevention of neuro-diseases like Alzheimer’s
Anti-aging effects [3]
Reduction in chronic inflammation [4]
Of all the benefits of intermittent fasting, the most sought-after is weight loss. Many people who have given up on traditional dieting find new hope in intermittent fasting. It is recommended that they start with a light fasting schedule, possibly 12/12, and gradually work toward more demanding IF routines like OMAD or Alternate Day Fasting.
Liver’s Role in the Body
The liver is the body’s largest solid internal organ and performs several crucial functions. It is responsible for processing nutrients from food, producing bile to help with digestion, playing an important role in regulating blood sugar levels in the body, and removing waste and toxins from the blood. It is also responsible for medication breakdown and storing minerals and vitamins in the body. If the liver does not function optimally, it can lead to health issues like fatty liver, cirrhosis, and hepatitis.
Relation Between Fatty Liver and Cellular Mitochondria
Much research has been done on the potential benefits of intermittent fasting on animal health and mitochondrial functioning. Mitochondria are cellular components that are responsible for the metabolism of energy. Before moving into this topic, it is important to note that most studies on IF and mitochondria have been done on animals. Hence, no definitive claims can be made that it will be observable in humans too.
Scientists believe improper mitochondrial functioning plays a huge role in non-alcoholic fatty liver disease. This theory is based on the fact that the mitochondria are responsible for the metabolism of fatty acids. NAFLD is partly caused by improper fat metabolism, where the fat ends up in the liver.
Intermittent Fasting and Fatty Liver
A systematic review and meta-analysis done in 2021, published in Frontiers of Nutrition, discovered that intermittent fasting could reduce liver enzymes in people with fatty liver disease. [5]
In this meta-analysis, most of the studies were conducted on participants observing Ramadan fasting, a close replication of the 16/8 fasting regime, where you fast for 16 hours and eat your food in the remaining eight-hour window.
Another 2021 systemic review and meta-analysis published in Diabetes Research And Clinical Practice confirmed the positive relationship between Ramadan fasting and decreased liver enzyme levels. [6]
Again, there was a 2019 randomized controlled trial by Scientific Reports that found that alternate-day fasting (with participants following 18/6 fasting every other day and eating 70% of usual food intake on the fasting days) reduced the enzyme levels in the liver, and also improved some markers of liver scarring and liver fat accumulation. [7]
In all the above studies, we cannot say with certainty that the results achieved by following the fasting protocols were independent of the weight loss that participants experienced. It has only been suggested (not proven yet) that intermittent fasting can improve the liver’s health independent of calorie restriction/weight loss because IF changes how our bodies utilize energy, favoring fat metabolism.
These results are encouraging, and you can certainly try intermittent fasting to beat non-alcoholic fatty liver disease, provided you also consider other things like diet optimization, physical activity, and strategic supplementation.
Intermittent Fasting, Liver Health, and Diabetes Prevention
In 2020, Australian researchers used modern analytical tools to try and understand how intermittent fasting works and its association with the liver to help prevent diseases. A study on mice found that 12 hours of daily intermittent fasting for 30 days reduced liver mass significantly and improved blood glucose levels. [8]
By studying the effect of proteins on mice’s liver, which can be suitable human biological models, scientists have come to a better conclusion about how fasting can reprogram liver proteins. The researchers found that the HNF4 protein is responsible for the regulation of a large number of proteins and that it plays a role in intermittent fasting.
Dr. Larance, who headed the research, says, “For the first time, we showed that HNF4-(alpha) is inhibited during intermittent fasting. This has downstream consequences, such as lowering the abundance of blood proteins in inflammation or affecting bile synthesis. This helps explain some of the previously known facts about intermittent fasting.”
During the study, it was also discovered that alternate-day fasting was responsible for changing the metabolism of fatty acids in the liver. This is vital knowledge that can be applied to find improvements in glucose tolerance and diabetes regulation.
Besides this, intermittent fasting can also reduce liver inflammation, thereby helping prevent liver diseases like fatty liver and liver cancer.
Tips For Maintaining a Healthy Liver
The liver is undoubtedly one of the most important organs in the body. If the liver stops working, toxins accumulate in the body, food cannot be digested, and medications will never leave the bloodstream. Here are some ways in which you can care for your liver.
Limit or Stop Alcohol Consumption
You are mistaken if you think only people with severe alcohol addiction get liver diseases like liver cirrhosis. Even 4 ounces of hard liquor (for men) and 2 ounces (for women) can start to scar your liver. Hence, highly regulate or abstain from alcohol. It is your best shot at avoiding liver disease.
Wash Vegetables and Avoid Toxins
Any vegetables you buy from the local market must be washed thoroughly before cooking. These vegetables have toxic chemicals sprayed on them to make them look fresh, which can have disastrous consequences for your liver’s health.
Prevent Hepatitis A, B, and C
Hepatitis A and B are viral liver diseases. Get yourself immunized if you think you may be at risk. Hepatitis B and C can become chronic and destroy the liver. They are transmitted through blood and other body fluids, so practice safe sex. Hepatitis A is spread through contaminated water and food, so wash your hands thoroughly as a safety practice.
Keep an Eye Out for Medications and Herbs
Many medications and drugs can be toxic to the liver. Please do your research thoroughly before taking any medicines.
Exercise and Eat Right
Keep fatty liver disease at bay by exercising regularly to avoid obesity. Also, eat the right kind of food.
How to Incorporate Intermittent Fasting into Your Schedule for a Healthy Liver?
If you want to assimilate intermittent fasting into your lifestyle to boost your liver health, you must start small. Begin with 12/12 fasting, where you fast for 12 hours and eat in the remaining 12-hour window. This method is great for the initial week of intermittent fasting. Gradually, you can work up to 14/ 10 fasting, fasting for 14 hours daily and eating your meals in the remaining 10-hour window.
Once you get used to 14/10 fasting, ramping up the fasting hours is easy. Attempt 16/8 fasting at this point, where you fast for 16 straight hours daily and consume all your meals in the remaining nine hours. After you are comfortable with the 16/8 regimen and have been practicing it for a few weeks, you should take it a notch higher, especially as the good results start showing.
Experienced intermittent fasters can easily do the “One Meal A Day” (OMAD) plan, where you eat only one meal daily and fast for the remaining time. Some graduate to a three-day fast or monk fast after doing OMAD for some time.
Frequently Asked Questions
What are the warning signs that your liver is not alright?
Here are the telltale signs that something is wrong with your liver:
Jaundice, yellowing of the eyes and skin
Pain and distention of the abdomen
Swelling in the lower legs
Forgetfulness and confusion
Dark colored urine
Pale colored stool
What foods are good for the liver?
Many foods have specific antioxidants and compounds that support liver function and repair. You can have blueberries, fatty fish, grapefruit, cranberries, olive oil, and broccoli.
What can I drink tea to flush my liver?
It is not possible to completely flush the liver. However, you can have beverages rich in antioxidants like tea, coffee, and beetroot juice to detoxify as much as possible.
Conclusion
Intermittent fasting comes with a host of benefits, including improved liver health. Studies have shown that it can prevent fatty liver disease. It also helps the liver maintain insulin levels and prevent type 2 diabetes. Intermittent fasting, according to studies, can also improve insulin sensitivity, reduce inflammation in the liver, and reduce liver fat.
Note: The content on Fitness Volt is for informative purposes only and should not be taken as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.0
References
Sathananthan, Matheni, et al. “Six And 12 Weeks of Caloric Restriction Increases Β Cell Function and Lowers Fasting and Postprandial Glucose Concentrations in People With Type 2 Diabetes.” OUP Academic, 1 Sept. 2015, https://doi.org/10.3945/jn.115.210617.
Mani, Kartik, et al. “Lysosomes Mediate Benefits of Intermittent Fasting in Cardiometabolic Disease: The Janitor Is the Undercover Boss.” PubMed Central (PMC), 14 Sept. 2018, https://doi.org/10.1002/cphy.c180005.
Alirezaei, Mehrdad, et al. “Short-term Fasting Induces Profound Neuronal Autophagy.” PubMed Central (PMC), 14 Aug. 2010, https://doi.org/10.4161/auto.6.6.12376.
Alam, Iftikhar, et al. “Recurrent Circadian Fasting (RCF) Improves Blood Pressure, Biomarkers of Cardiometabolic Risk and Regulates Inflammation in Men.” PubMed Central (PMC), 19 Aug. 2019, https://doi.org/10.1186/s12967-019-2007-z.
Yin, Cong, et al. “Effect of Intermittent Fasting on Non-Alcoholic Fatty Liver Disease: Systematic Review and Meta-Analysis.” Frontiers, 11 June 2021, https://doi.org/10.3389/fnut.2021.709683.
“The Effects of Ramadan Intermittent Fasting on Liver Function in Healthy Adults: A Systematic Review, Meta-analysis, and Meta-regression.” The Effects of Ramadan Intermittent Fasting on Liver Function in Healthy Adults: A Systematic Review, Meta-analysis, and Meta-regression – ScienceDirect, 14 July 2021, https://doi.org/10.1016/j.diabres.2021.108951.
Johari, Muhammad Izzad, et al. “A Randomised Controlled Trial on the Effectiveness and Adherence of Modified Alternate-day Calorie Restriction in Improving Activity of Non-Alcoholic Fatty Liver Disease – Scientific Reports.” Nature, 2 Aug. 2019, https://doi.org/10.1038/s41598-019-47763-8.
Ma, Jianbo, et al. “Effects of Intermittent Fasting on Liver Physiology and Metabolism in Mice.” PubMed Central (PMC), 5 July 2021, https://doi.org/10.3892/etm.2021.10382.
Connection Between Intermittent Fasting and The Endocannabinoid System
With each passing day, we continue to discover the amazing benefits of intermittent fasting on the human body. While the world is going ga-ga over its amazing weight management benefits, scientists are busy exploring its impacts on other body functions.
The recent focus has been on exploring the impact of the endocannabinoid system, or ECS. The ECS, or endocannabinoid system, is responsible for hormone regulation and metabolism. It has a direct role in managing weight and how we intake food.
In this guide, we will determine how intermittent fasting can control endocannabinoids.
What is an Endocannabinoid System?
First discovered in 1990, the endocannabinoid system (ECS) is a complex biological system in humans and other animals. It comprises a network of receptors, endocannabinoids (chemical compounds similar to those found in the cannabis plant), and enzymes that work together to regulate various physiological processes, including appetite, pain sensation, mood, and immune function.
The ECS plays a crucial role in maintaining homeostasis, which is the body’s ability to maintain a stable internal environment despite external changes. It helps regulate a wide range of physiological functions and maintain balance within the body.
While much is still unknown about this complex system, scientists believe it may hold promise for developing new therapies for a range of conditions, including chronic pain, anxiety, and inflammation. [1]
How Does ECS Work?
ECS is made up of endocannabinoids, receptors, and enzymes. To understand how ECS works, it’s important to break down the functions of these three components.
Endocannabinoids
Endocannabinoids, or endogenous cannabinoids, are the human-made versions of cannabinoids produced by plants.
Just like the plant-based cannabinoids, they feature THC and CBD. Anandamide and 2-arachidonoylglycerol (2-AG) are two commonly found endocannabinoids. The role of endocannabinoids here is to bind and trigger the cannabinoid receptors in the body.
This way, endocannabinoids significantly impact crucial body functions like inflammation, metabolism, and pain.
Endocannabinoid Receptors
The second component of ECS is endocannabinoid receptors, which are special proteins commonly found in multiple tissues and are responsible for binding the endocannabinoids. These receptors support a wide range of physiological responses by supporting binding. CB1 and CB2 receptors are two common varieties of endocannabinoid receptors.
CB1 receptors are primarily seen in the brain and central nervous system and regulate appetite, mood, memory, pain perception, and motor control, among other functions. On the other hand, CB2 receptors are found in peripheral tissues and the immune system.
CB2 receptors are generally present in the immune system and peripheral tissues, like the spleen, tonsils, and bones. They are involved in modulating inflammation and immune function. These receptors control functions like metabolism, pain sensation, appetite, etc.
Enzymes
Enzymes are the last ECS components that handle endocannabinoids, breaking down when they finish their assigned functions. Two main enzymes are fatty acid amide hydrolase and monoacylglycerol acid lipase.
Fatty acid amide hydrolase handles the breakdown of AEA, while monoacylglycerol acid lipase breaks down 2-AG.
Role of ECS in Influencing Weight and Food Intake
The endocannabinoid system, or ECS, plays a significant role in regulating food intake and body weight. Endocannabinoids and their receptors are present in the central nervous system and various peripheral tissues and are mainly responsible for controlling energy expenditure and metabolism.
Endocannabinoids are known to alter the body’s glucose level and lipid metabolism. The direct impact of these activities is increased energy storage. Research has explored that ECS tends to be highly overactive in obese people and is often responsible for retaining the alleviated fat mass. [2]
It is responsible for maintaining energy homeostasis by balancing energy intake and expenditure. To maintain this balance, the ECS interacts with hormones and neural circuits. The ECS can modulate food intake by interacting with various brain regions involved in appetite regulation, such as the hypothalamus.
Endocannabinoids can stimulate the release of hunger-promoting hormones, such as ghrelin, and inhibit the release of satiety-promoting hormones, such as leptin. This way, ECS might lead to increased food intake, resulting in weight gain.
Additionally, ECS influences energy expenditure greatly as it impacts the activities of BAT or brown adipose tissue. BAT is responsible for controlling calorie burning.
With every endocannabinoid signaling action, there is a slight decrease in BAT activities, leading to a dip in energy expenditure. As energy consumption decreases, fat accumulation happens. [3]
Evidence proves that ECS can impact the homeostatic and hedonic elements of appetite and food intake. Endocannabinoid tone tends to influence feeding motivation in humans. [4]
It has been observed that when we are hungry, the body releases a high level of 2-AG and AEA in our body tissues. With this, we seek food that is delicious and high in calories.
ECS and endocannabinoids can lead to high body weight and fat percentage.
Intermittent Fasting: A Novel Weight Management Approach
Intermittent fasting is a scientifically proven approach to managing body weight. By controlled fasting and eating, intermittent fasting positively impacts hormones, body weight, metabolism, and other key functions.
There are several different methods of intermittent fasting, such as 16/8, Eat-Stop-Eat, the 5:2 diet, and alternate-day fasting. Regardless of the method you pick, intermittent fasting has been proven to reduce body weight and increase muscle mass in humans.
Can Intermittent Fasting Have Any Impact on ECS?
A handful of research outcomes establish a direct relationship between intermittent fasting and ECS. For instance:
Intermittent fasting can reduce CB1 receptor activity
Intermittent fasting has been shown to reduce the activity of CB1 receptors in various tissues, including the liver, adipose tissue, and brain. Even though this research has a limited scope, it has been observed that the endocannabinoid system tends to remain in control with limited food intake and energy balance.
Controlled and time-restricted eating tends to lower cannabinoid receptor 1 (CB(1)R) expression. The reduction in CB1 receptors plays a crucial role in reducing food intake. In fact, CB1 receptor antagonists like rimonabant are used for weight loss treatment in obese patients. The role of these antagonists is to control or reduce diet-induced weight gain.
Anticipations are there because intermittent fasting reduces inflammation and oxidative stress. [5]
As fasting reduces CB1 activities naturally, people can give it a try to maintain their ECS balance and ideal body weight.
Increased endocannabinoid levels
Intermittent fasting has been shown to increase the endocannabinoids 2-arachidonoylglycerol (2-AG) levels in various tissues.
2-arachidonoylglycerol is responsible for controlling food intake along with multiple physiological processes. High 2-arachidonoylglycerol means low food intake. When the body is on a prolonged fasting program, humans perform less breakdown of these compounds. Hence, the level of 2-arachidonoylglycerol increases. [6]
Frequently Asked Questions
Which are some common fasting methods?
Intermittent fasting can be done in multiple ways, including 16:8, 5/2, and Eat, Stop, Eat. Each method has a different approach to fasting. For instance, 16:8 involves eating all meals in an eight-hour window and fasting for 16 hours.
Which fasting method is useful for maintaining the ECS tone?
Individuals can pick any fasting method to maintain the ECS tone. All the fasting methods significantly impact our bodies and can help manage ideal ECS levels, provided you’re fasting correctly.
What is the relationship between ECS and obesity?
ECS impacts hunger, food cravings, and energy expenditure in humans and many animals. Imbalanced ECS is found to be responsible for frequent food cravings and induces overeating in humans. Both of these activities lead to weight gain. Hence, it’s important to maintain ECS levels if you want to maintain your body weight.
Wrap Up
A balanced ECS function is required to maintain balance in various physiological activities such as hunger, pain, inflammation, etc. A slight irregularity in the endocannabinoid system can promote higher food intake and increase body weight.
Intermittent fasting is a novel approach individuals can adopt to maintain the ideal ECS levels and their related processes.
Ensure you know the proper practices before starting intermittent fasting. There are certain dos and don’ts of intermittent fasting that you must adhere to experience the desired results.
References
Russo, E. B. (2016, July 1). Clinical Endocannabinoid Deficiency Reconsidered: Current Research Supports the Theory in Migraine, Fibromyalgia, Irritable Bowel, and Other Treatment-Resistant Syndromes. PubMed Central (PMC).
The role of the endocannabinoid system in the regulation of energy expenditure – PubMed. (2009, February 1). PubMed.
Endocannabinoids and energy homeostasis: an update – PubMed. (2014, August 1). PubMed.
The endocannabinoid system and appetite: relevance for food reward – PubMed. (2014, June 1). PubMed.
The effect of leptin receptor deficiency and fasting on cannabinoid receptor 1 mRNA expression in the rat hypothalamus, brainstem and nodose ganglion – PubMed. (2009, October 2). PubMed.
2-Arachidonoylglycerol: A Signaling Lipid With Manifold Actions in the Brain – ScienceDirect.
Have You Ever Wanted To Look like a Stunning Model?
March 31, 2023
Karla Adams is not just a fitness expert; she is a woman with a mission to help people create a lifestyle out of their health and fitness goals. The Karla Adams’ Sports Model Program has helped many clients in their 40s and 50s place in competitions and live life looking like a sport model.
Karla’s Journey As a Fitness Coach
With over 25 years of experience in exercise science, sports nutrition, and custom lifestyle transformations, Karla, of Riverside, California, has built a reputation in the industry all around the world.
Karla’s journey to becoming a fitness expert began at the age of 16, when she first discovered her passion for helping others live healthier lives. Her journey as an athlete led her to a 7:30-minute mile for 13.1 miles half marathon and represented Riverside City in Japan’s Sendai International Half Marathon.
In the mid-2000s, Karla suffered an injury from endurance training, which led her to pivot her focus to the development of a lifestyle transformation program. Within that system, she created the Sports Model Program for members who want to compete, do a photo shoot or just look like it.
In 2020, Karla was featured on the cover of Muscle & Fitness Hers Magazine with a five-page feature that detailed her athletic story and transformation program. The article also introduced her up-and-coming app that will supplement her program with organized recipes, training tips and more.
Her Goal
To improve the statistics, one lifestyle transformation at a time. “The value of having a customized formula for each unique body is priceless in terms of truly mastering one’s own body,” she said. “No matter anyone’s goal or lifestyle, that is really what makes the magic happen.”
Client Experience
“I had many people in their 40s and 50s who were coming in to lose weight and just fit better intheir jeans,” she said. “And the next thing you know, they are participating in and placing in theirfirst competition, doing photo shoots, and having a body they never thought they would have.”-Karla Adams
Sports Model Program
With her expert guidance, the clients in her program were tapping into potential that went well beyond their initial weight loss expectations.
For more than 15 years, she has been helping clients in her transformation to competition program, which is an aspect of the Sports Model Program, as well as compete in their first show, get in the best shape of their lives and create a lifestyle out of it.
Karla’s Sports Model Program is customized to each participant, based on a number of factors including body and fitness needs. The personalization allows the program to be more effective and helps prevent injury during training. “The profiling system really makes the whole program inclusive.
“I feel better, look better, and that spills over into everything else I do“- Glenn Tetley
Karla’s Take
Experiencing the eye-opening personal transformations have become one of Karla’s favorite parts about what she does. She helps people create a lifestyle out of achieving weight loss and building muscle while building confidence in reaching their own goals. For far too long, she said, people have been wasting money on programs and products that don’t work.
No matter what someone’s goal is, or where he or she is starting in his or her journey, there are a wide variety of methods that are geared toward every lifestyle demographic,” Karla said.
“It works for everyone from the busy business professional to endurance athletes, or those looking for a transformation lifestyle and healthy living regimen.”
Summary
“People sometimes struggle to realize their own potential. When they come in and see me and my profile program, and start realizing what their potential is, they get excited. They start achieving goals they never thought possible,” she said. “But when others start hearing about what’s happening with my clients, and they start seeing the transformation they can make in their own lifestyle, they start to believe that the results are possible for them, too.”
Filed Under: Blog, Fitness, Health, New Tagged With: article, blog, coach, sponsor, sponsorships, transformationReader Interactions
How to Eat Clean Like A Professional Bodybuilder
Having a healthy diet is one of the most impactful things you can do for your fitness.
Other than time spent in the gym, a healthy diet is the best way to promote your overall health and muscular conditioning. Supplements can be deceiving and many packaged foods at the supermarket are loaded with artificial colors and ingredients that can make you feel bloated and sluggish.
If you’re looking for inspiration on how to get started with clean, healthy eating that promotes fitness, look no further. Here’s a quick grocery list of 10 foods to help get you started with shopping and eating clean like a professional bodybuilder.
10. Dark Leafy Greens
Dark green vegetables, such as kale, broccoli, collard greens, and spinach, are extremely nutrient-rich and low in calories. They act as a great supplement or base to a heartier plate of chicken or fish. These are probably the best natural source of things like vitamin A, vitamin C, iron, fiber, vitamin K, folic acid, and so many others. It cannot be overstated what an essential source of nutrients these are in your diet.
Recommendation: Keep a bag of kale or a bag of broccoli in the fridge at all times. The kale makes a great base for a salad, while the broccoli works great in a veggie stir fry. Or switch it up based on what you like!
9. Eggs
Eggs are a versatile, protein-rich food that can be incorporated into almost any meal you could think to make — so use them! Eggs are a bodybuilder’s staple for good reason. They pack a huge punch in terms of protein (which allows your body to build muscle) without having too many calories. They’re also a great option if you’re trying to avoid an unhealthy breakfast. Eggs are completely natural — no saturated fats or unhealthy additives to slow you down.
Recommendation: Keep a carton of eggs in the fridge. You can have them for breakfast or add them to a shake for a quick protein boost.
8. Wild-Caught Fish (Salmon, Cod, Tuna)
Fish are an essential source of omega-3 fatty acids and a core component of any pro’s diet. Fish that is caught in the wild tends to have the highest amount of omega-3s, so aim for that if possible. Salmon has a higher fat content than other types of fish and can help you feel fuller for longer, potentially staving off cravings.
Recommendation: Keep salmon, cod, or tuna in the fridge and have once a week. You can bake or pan-sear as an entree, have it over rice, or put it in a salad.
7. Quinoa or Brown Rice
These grains (okay, quinoa isn’t technically a grain) make a great healthy base for a meal. They’re high in amino acids, which are essential for building muscle. If you like both, great, if not, you can easily substitute one for the other. These are also a versatile “building-block” type food like eggs that can easily be combined with other healthy foods for clean, healthy eating.
Recommendation: Keep a bag of quinoa or brown rice in your pantry. You can have chicken or fish over rice or put the rice into a salad with leafy greens — the possibilities are endless.
6. Chicken
Chicken is another bodybuilding essential. It has an astronomical protein-level for something with a comparatively low amount of fat. Again, the key here is to pick foods that can help you avoid the additives, oils, and unhealthy fats associated with processed foods. Cooking your own chicken at home with vegetables, lentils, quinoa, or brown rice is a filling, protein-rich meal.
Recommendation: Keep chicken in your fridge to have for dinner throughout the week. Combine with brown rice, collard greens, quinoa, or broccoli for a healthy dinner.
5. Dry Beans and Peas
Things like black beans, pinto beans, split peas, and lentils are all great additions to a bodybuilder’s diet. They’re easy to combine with a healthy source of protein like fish or chicken to create a meal. They’re also rich in iron and zinc which can increase joint strength.
Recommendation: Keep two bags of your favorite type of beans or peas in the pantry. They make a healthy, filling side in any meal that will keep you from snacking on unhealthier foods.
4. Greek Yogurt
An essential snack food for when you’re in-between meals, Greek yogurt is a healthy and filling option that promotes gut health and the absorption of other nutrients and minerals. Not to mention Greek yogurt is an essential source of protein.
Recommendation: Keep a pack of your favorite Greek yogurt in the fridge for snacking. You can add honey or some walnuts to add flavor and texture.
3. Olive Oil, Avocado Oil (Oils > Butter)
Try to avoid butter, which is high in saturated fats. Opt instead for cooking with olive oil, avocado oil, or another type of cooking oil.
Recommendation: Keep your favorite type of cooking oil in the pantry instead of using butter to reduce saturated fat consumption.
2. Fruits
There are a lot of different categories of fruit, but pretty much all of them are great for you. Apples, bananas, pears, and berries are high in natural sugars but ultimately much better for you than any artificially sweetened snack.
Recommendation: Keep one or two types of your favorite fruits in the kitchen to snack on, use in a salad, or make a smoothie.
1. Whey Protein
Probably the most popular protein additive in the bodybuilding world. Whey protein is clinically proven to increase gains and help the body develop muscle mass faster.
Recommendation: Keep whey protein in the kitchen. You can add it to tea, water, or as part of a healthy smoothie.
This is Why You Should Never Eat Cheat Meals
This is Why You Should Never Eat Cheat Meals
After bicep days, cheat days are the second most favorite day of the week for most fitness enthusiasts. Just like some people work for the weekend, most lifters train for the cheat meal.
For the uninitiated, cheat meals are a planned overindulgence (at least in some cases) that can help undo some of the side effects of being in a calorie deficit. To be honest, most lifters use it as a break from their bland chicken breast and rice meals.
Why You Should Quit Cheat Meals
To understand the concept of cheat meals better, you need to know about Leptin and Ghrelin. Leptin and ghrelin are hormones found in the body that work together to bring about hunger harmony.
Leptin makes you feel full after a meal and ghrelin makes you feel hungry when you haven’t eaten. When you’re following a calorie deficit diet, your body responds by reducing the amount of leptin you produce.
When your body limits the leptin production, ghrelin runs wild which results in you feeling hungry more often. While broscientists sell cheat meals as a way to fix this hormone issue, they aren’t as effective because –
Cheat Meals Encourage Over-consumption & Binge Eating
The first and one of the biggest problems is that some people turn the cheat meals into cheat days. The others turn the meal into a three-course dining experience. They start with a hamburger but have the cravings for fries in the middle of the meal and want to finish with an ice-cream.
Many people can’t control themselves when they are around food that has been deemed forbidden by their diets. Dining-in is a terrible idea for cheat meals. You should rather consider takeaways or ordering food to your home.
They Reinforce the ‘Good’ Food vs. ‘Bad’ Food Mindset
If people don’t do it already, they start categorizing food as good or bad as soon as they embark on their fitness journey. Creating this divide between different foods is not healthy or ideal.
Sure, knowing which foods are ‘good’ and which are ‘bad’ can help you make better food choices. However, the reality is that labeling food this way is distorting your relationship with them. This habit is also giving you unhealthy, unproductive and unnecessary eating habits.
Cheat Meals are Ineffective at Raising Leptin Levels
Some people have the illusion that cheat meals are helping them in restoring their leptin levels, reducing hunger and increasing metabolic rate. In reality, they are nothing more than for you to escape your shitty weekday diet.
Cheat meals are usually full of fat which has no notable effect on leptin levels. A study shows that not only do carbohydrates raise Leptin levels but carbohydrate overfeeding also increases energy expenditure over 24 hours, whereas fat overfeeding does not.
The Fix – Refeeding
Refeed days are what you should replace the cheat meals with. A refeed day constitutes of planned meals to consume more calories throughout the day. This helps counteract the negative effects of being in a calorie deficit and restores your Leptin levels.
In a refeeding meal, you have a calorie goal that you need to adhere to. Meaning – even though you will indulge and eat more than normal, you’re given a structure to stick to. Cereals, popcorn, pancakes, syrup, pasta, rice, potatoes, bread, and oats are some of the approved carbohydrates options for refeeding days.
Which is your favorite cheat meal? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Sleep Problems? Here Are 10 Ways To Sleep Like A Baby
10 Ways To Sleep Better
A good night’s sleep is one of the most underrated things and we feel like it is not talked about enough in the fitness circles. Waking up refreshed, energized, and ready to take on the world is the feeling that all of us would love to have but only a few ever do.
Sleep deprivation is unhealthy and some of its effects include immune system failure, diabetes, cancer, obesity, depression, and memory loss. Whether you suffer from insomnia, are a light sleeper or a night owl, these tips should help you improve your sleep.
Get More Sunlight During the Day
A naturally secreted hormone called melatonin is one of the most vital things that induces great sleep. Sunlight provides the natural spectrum of light that we need to help coordinate the cycle of melatonin production. Melatonin then sends a signal to regulate the sleep-wake cycle in your body.
Avoid Screens Before Bedtime
Using phones, computers or tablets too close to bedtime is a big reason why many people have trouble falling asleep. Your electronic devices transmit a “blue light” that triggers the body to produce more daytime hormones (like cortisol) and disorient your body’s natural preparation for sleep.
Limit Caffeine
Caffeine is a powerful stimulant that can disrupt your sleep cycle. You should set a caffeine curfew time and stick to it. Setting a cut-off time will give your body time to remove it from your system.
Cool Down
According to a study by the Harvard Medical School, your body begins to drop in temperature right before you fall asleep. During sleep, your core temp is reduced by 1 to 2°F, as a way to conserve energy. Sleeping in a colder room will help you drop to that level faster, which will help you fall asleep (and stay that way) quicker.
Keep Your Gadgets Out of the Room
Studies have shown that Electromagnetic Fields or Electromagnetic Noise (EMFs) coming from our everyday electronic devices can disrupt communication between the cells in our body. Turn your bedroom into a sleep sanctuary and keep all the distracting elements out of it.
Eat a High Protein Low Carb Snack Close To Bedtime
Eating a high carb meal before bedtime can cause a sharp drop in blood sugar levels which can cause trouble in falling asleep or wake you up if you’re sleeping. Having a high protein meal at least 90-minutes before your bedtime can aid in falling and staying asleep.
Cut the Booze
Although alcohol might help you in falling asleep faster, it disrupts the REM (rapid eye movement) sleep and you won’t be able to fall into deeper levels of sleep, and your brain and body won’t be able to fully rejuvenate.
Shut Your Brain
This is easier said than done. Now and then the stress from work, home, finances can get to you. If you have trouble falling asleep, meditating for 10-15 minutes on the bed can put you to sleep faster.
Set an Alarm
This might sound counter-intuitive but one of the best things you can do to improve your sleep is to get up early. Knowing that you have to wake up at a certain time will make you hit the bed at the right time.
Supplement
Ideally, you should fix your sleep problem by working on your lifestyle but if you don’t seem to be making progress, supplements can be a lifesaver. If you do end up taking medication or supplements, make sure you don’t form a dependency.
Do you have trouble falling asleep? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
5 Ways To Lose Fat Without Losing Muscle
How To Shed Weight Without Losing Muscle
Most people, especially the experienced lifters, are paranoid to shed their winter weight because they think it’ll result in a loss of muscle. On the other hand, some people always end up skinny, or worse, skinny fat when they try to lose fat.
You don’t have to be a physicist to figure out that if you can lose fat while keeping your muscle mass, you’ll look great. Since the summer is right around the corner, we’re here to bust the fat loss myths and tell you how you can achieve the almost-impossible feat of losing weight without losing muscle.
Use Heavy Weights
This is a big one. If we got a dollar for every time we heard someone say that lifting lighter weights and performing a higher number of reps help you lose weight, we’d be throwing parties as big as Dan Bilzerian.
A study conducted by the Obesity Research Center proves that strength training significantly reduced the loss of FFM (fat-free mass) i.e. muscle during dieting. If your body thinks that it doesn’t need the extra muscles, it starts using them as a source of fuel. Lifting heavy weights is the most effective way of holding onto your muscle mass.
Lower Training Volume & Frequency
When most people decide that they want to shed the extra kilos, they become obsessed. They start spending long hours in the gym. And when they’re not training, they’re day-dreaming about it.
You should prefer a 3-4 day training split. This will allow you to work out on non-consecutive days whilst also not training the same muscle groups within 48-72 hours of the previous workout. Anything more than this will push you into a catabolic state.
Don’t Use More Than a Moderate Calorie Deficit
It’s not unnatural that people think about cutting their diet when they plan to lose excess weight. The more calories you cut from your weights, the more weight you’ll use. In the hopes of achieving more in a shorter period, people overdo the calorie reduction.
Your calorie cut should be moderate (20 – 25% below maintenance calories) at the most. It’ll ensure that you don’t start losing weight faster than the recommended rate of 1-2 lbs per week.
Fill-Up On Protein
Protein is a macronutrient and is the building block of muscle mass. Your protein intake should be higher when eating a calorie deficit diet to help preserve muscle mass than when eating at maintenance or in a calorie surplus.
You should consume 0.6-1 grams of protein per pound of bodyweight if your goal is to build or maintain muscle mass. Stick closer to 1 gram when eating in a calorie deficit and closer to 0.6 grams when on a calorie surplus diet.
Take it Easy on the Cardio
Lastly, for the love of God, stop with the cardio obsession. Truth be told you can get lean without doing any cardio at all. If you’re following a calorie deficit diet, you’ll be losing weight regardless of if you’re doing cardio.
Since your goal is to lose weight without dropping your muscle gains, you should be doing 10-minute HIIT (high-intensity interval training) sessions for your cardio. Anything more than this will be an overkill.
Are you planning to lose weight? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.