Argument for less carbs

Getting back on the conditioning scene here.

Tuesday - did some GHR work 3 x 15

Moved on to some Hill Sprints (officially went the whole winter w/out using the treadmill)

7 sprints at 15% incline. Felt good to run again.


Coming to the end of a cycle - so Deload week next week.
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Here is a new post from TMF:

Argument for lowering your carbohydrate intake -

Reduced carbohydrate in the diet can lead to greater fat loss. This doesn’t seem like anything new but the majority of us are so ready to jump on this whole grain and low-fat kick that we have failed to realize the science behind the nutrition.

It is true - less carbohydrates lead to less fat on the body. If one was to reduce their carbohydrate intake (and yes that means eating less oatmeal) they would see on average a greater reduction in bodyfat compared to the same person on a “low-fat” diet consuming the the same amount of calories. Changing the composition of what you eat - less carbs and more protein/healthy fats - leads to greater fat loss.

And who burns more calories? Those on low-fat or those on low-carb diets?

Well, low-glycemic dieters (people eating less carbs) had a resting energy expediture decline of only 4.5% whereas the high-glycemic dieters had a 10.5% decline (Mannenin et al, 2004). Therefore, those on the low-carb diet had a higher resting metabolism - which meant they burned more calories even at rest.

Researchers actually pointed out that those on a low-carb diet lost more body fat because carbohydrates have a direct relationship on insulin in the body. Less insulin in the body promotes free-fatty acid mobilization, in other words the breakdown of fat. The fat gets pulled out of the tissues and is easier to use for fuel. When insulin is high we tend to favour the storage of fat. How does insulin get high? Insulin gets driven up from eating too much carbohydrate!

If you don’t believe it - consider this - a diabetic on intensive insulin therapy can gain on average 2.6kg more body fat when compared to an equal peer not on intensive insulin therapy. This means those on intensive insulin therapy actually added more fat to their body. By no means does this tell us to stop taking our medication - but what it does tell us is that insulin drives fat storage!

Those on low carbohydrate calorie restricted diets also maintained more fat free mass while dieting. Fat free mass is often one of the first things to go when on a calorie restricted diet. Good news if you are trying to maintain your strength and health.

Therefore, if you can lower the stimulation of your insulin by eating less carbohydrate (especially refined carbs) you can improve your fat loss and retain more muscle mass compared to your typical “low-fat” diet.

Take home message;

1. Eating less carbohydrates leads to more fat loss and less fat storage
2. Low-carb diets led to a greater retention of fat free mass
3. Low-carb diets compared to low-fat diets led to a higher resting energy expenditure.
4. Protein recommendations in this research suggested between 1.05-1.20 gram of protein for every kilogram of bodyweight


Rating your carbs

(as seen previously) (courtesy of Dr. James Meschino)

Excellent Carbs: (30%) beans, peas, oats, non-sweet vegetables (i.e. Cruciferous, zucchini, spinach)

Good Carbs: (30%) fruits, sweeter vegetables (i.e. Yams, carrots)

Intermediate Carbs: (30%) bread, rice, pasta, potatoes (whole grain varieties are best)

Bad Carbs: (10%) licorice, jujubes, angel food cake, biscotti, sugar, honey, candies


References:

1. Krieger et al. Effects of variation in protein and carbohydrate intake on body mass and composition during energy restriction: a meta-regression. American Journal of Clinical Nutrition. 2006; 83: 260-74. Printed in the USA 260
2. A.N. Jacob, K. Salinas, B. Adams-Huet and P. Raskin. Potential causes of weight gain in type 1 diabetes mellitus. Diabetes, Obesity and Metabolism, 8, 2006, 404-411
3. Anssi H. Manninen. IS A CALORIE REALLY A CALORIE? METABOLIC ADVANTAGE OF LOW-CARBOHYDRATE DIETS. Journal of the International Society of Sports Nutrition. 1 (2): 21-26, 2004
4. Willet, C., Leibel, R. Dietary fat is not a major determinant of body fat. The American Journal of Medicine. 113 (9) supplement 2; 47-59. December 30 2002.

A legend - RIP Jack. (worth a watch)

TrainMeFit Donations

Merry Christmas!

and a special THANK-YOU to everyone who helped with donations this past year. TrainMeFit was able to help a single mom and her 2 year old son this Christmas.

We were able to donate food (and gift cards to Wal-Mart and PC), toys for the 2 year old boy, a few gifts for mom, and other necessities they needed.

Thanks again!

Enjoy your holidays.

Matt

End of Deload week.

Nearing the end of another deload week.

Had to slow it down this week due to the number exams we had during this exam period.

In place of my normal DE day (Dynamic Effort) today -

A) Squat

B1) GHR 3 x 6 (w/band)
B2) Hanging leg raises

C) Banded Good mornings

10 minutes foam rolling
ITB, quads, piriformis, glutes, lats

Next week back to the regular schedule. Got the sled ready for some conditioning. Hoping the guys will all get together for training - always fun.

Stay healthy,

Matt

[less than] 10 min. workout video

Quick Workout [from trainmefit] from Matt Bradbury on Vimeo.

Eating on the low side (a follow up to glycemic index on the FB page)

Many of us have been asking where to find low glycemic foods.

First of all - what do "high" glycemic foods do to you?

They raise your blood sugar levels really fast - giving you instant energy ("awesome, but")! What goes up fast - must come down fast. Therefore energy levels will spike and then fall to the floor. Leaving you tired and groggy after your "sugar high" is over. You will also be in search of a new food source because you are going to be hungry again really soon.

Low glycemic foods? They keep your blood sugar levels more stable and do not spike your blood sugar levels as fast. They result in longer lasting energy and an improved feeling of fullness between meals.

The closer the number is to 100, the higher the glycemic index. Stay as close to 0 as possible for sustained energy.

High Glycemic Food:

Cereals -
Kellogg's All Bran 51
Kellogg's Bran Buds 45
Kellogg's Cornflakes 84

Grains -
Basmati Rice 58
Brown Rice 55
Short grain White Rice 72

Fruits -
Apple 38
Banana 55
Cherries 22
Grapefruit 25
Grapes 46
Orange 44
Pear 38
Pineapple 66
Plum 39
Watermelon 103

Vegetables -
Beets 69
Broccoli 10
Cabbage 10
Carrots 49
Corn 55
Green Peas 48
Lettuce 10
Mushrooms 10
Onions 10
Potato (baked) 93 [yikes!]
Red Peppers 10
Sweet Potato 54

Cookies -
Graham Crackers 74
Kavli Crispbread 71
Melba Toast 70
Oatmeal Cookies 55
Rice Cakes 82 [Watch out for the rice cakes, many of us use these as a low cal snack]
Rice Crackers 91

Bagel 72
White Bread 70
Whole Wheat Bread 69
[Not much difference between the two - are you really eating healthier w/ whole wheat?]



For a more complete list take a look at this site where I borrowed some info from. (click here)


Stay Healthy - enjoy the long weekend.

Matt

#1 tip for morning fat loss

You may have guessed it.

The EVIL MUFFIN (coincides with the EVIL MUFFIN TOP).

The majority of these muffins may even claim to be low fat. But remember just because it's low fat ("oh, great!") doesn't mean it's low calorie.

The average sized muffin (at most restaurants) has 300+ calories. Take a look at the McD's cranberry orange muffin [350 calories, 60g carbohydrates].

YIKES.

That is a whole meal for most of us. And it's all carbohydrate - which is sure to spike your insulin and leave you feeling really mellow for that 10am meeting at work.

Next time your considering that muffin the choice is easy - SKIP IT. It is an easy fix for you diet!

Stay Healthy,

Matt