Ontarians are busy, active people who take part in all kinds of sports and recreational activities. That’s the great thing about living in the greatest province, in the best country in the world – there’s never a shortage of things to see and do. From swimming in the summer, to snowshoeing in the winter — or simply keeping up with the kids — we love to get out there and enjoy the outdoors.
With the turn of the calendar, I know many Ontarians take the opportunity to reflect on their health and fitness. You may put some thought into what you can do to get even more out of your everyday life — or to bring your fitness to the next level.” – Posted by Dalton McGuinty
We’ve all heard that alcohol is not you’re friend with it comes to losing weight. The term beer belly says it all. The explanation that usually gets tossed around is that it contains empty calories, but what does that really mean? What is it that makes alcohol so bad, and how bad is it really? Keep reading to find out!
Alcohol in your body.
INSULIN – consuming alcohol causes a raise in insulin levels. When insulin is high in your blood stream your ability to burn body fat is suppressed. Dancing the night away may not compensate for the extra calories you get from alcohol? So what are you burning?
EMPTY CALORIE – means you’re body can’t use it as an immediate source of energy. It would then have to be stored in your body first…most likely as fat in this case.
MUSCLE WASTING – when alcohol is in the system, neither fat or carbs can be burned with all that insulin circulating. Your body’s last option is to pluck amino acids out of muscle and convert it to fuel. Of course, less muscle means slower metabolism. Now just think of every time you’ve seen someone with skinny arms, skinny legs and a big fat beer belly! Excessive alcohol causes muscle wasting and fat storage, and there’ still more!
DINING OUT - alcohol is often accompanied by late night feasts, be it bar food or the deceptively calorie packed restaurant entrees. Couple that with the existing high insulin and you have the perfect recipe for a pudgy tummy! Are you getting this yet?
If your goals are really important to you, then lay off the booze. Chill out with your friends, have a coffee or stay home and sip a protein shake. When going out, be smart about and choose moderation instead of over indulgence. Be a designated driver, or just save it for those truly special occasions. In the end, you have to want the results more than just another nigh at the bar. Keep that mentality and you’ll get there!
Here’s a little workout vid I made of client and friend Karen Hong. She competes in fitness model and bikini depending on the organization she’s competing in. This lower body workout focuses primary on her glutes and surrounding tie-ins. It gets pretty fun and intense, so sit back, enjoy and learn a thing or two on how we get the job done!
For more information on training with Renaldo, visit www.razorgairy.com
From time to time I see people in the gym sipping on a Sports drink like Gatorade between their sets. This is a good idea for some people, and by some people I mean those who JUST weight gain. Most people who go to the gym are trying to trim body fat from their stomachs and hips and build some lean muscle. Too bad almost everyone I’ve seen in the gym drinking this stuff fit into that most people category.
Commercials will boast about how these drinks will replenish energy levels and keep you hydrated and I’m not about to discount any of that. However, most people don’t need them. The best way to reduce body fat is to force the body to dip into all that stored energy that is its body at and burn it! This can’t happen if it’s getting fed another energy source to burn like what you get in a sports drink.
To get a little more scientific, when sugars are high in the bloodstream, a storage hormone called insulin is secreted from the pancreas. This storage hormone shuttles the sugars into muscle cells or converts them to fat…and stores them. Therefor, when insulin is high in the bloodstream it hampers fat burning. Not good for the 6 pack!
Water is your friend till the end of your workout. Let the sports drinks do what they should…Replenish. Drink them AFTER good intense workout. It would be a great idea to have them with some BCAAs and Glutamine to ramp up your recovery and get you back in the gym stronger and sooner!
If you’re a guy reading this, you’re probably thinking, “Hell Yeah!” If you’re a girl reading this, you’re probably afraid of becoming huge, so no shakes for you – you’ll just stick to your chicken breast right?
Many people may think that I’m a huge guy, because I drink a lot of protein shakes. I am a huge guy and I do drink a lot of protein shakes, but let me be the first to tell you PROTEIN SHAKES WILL NOT MAKE YOU HUGE!!! With all these bodybuilders sucking down protein shakes, how could I make such a statement?
There’s way more to getting huge than a shake or two. If it were that easy, then there would be more guys with Hulk like physiques walking around wouldn’t there.
First let me say that shakes can also help you burn fat and get smaller!
Let’s build a mental image and make some comparisons. How about a scoop serving of PVL Whey Protein Isolate, and a glass serving (250ml) of fruit juice? Both contain 120 calories, which isn’t going to get anyone huge. The Whey has 27g of protein; the fruit punch has 27g of sugar! If you were trying to burn fat, you know 27g of sugar won’t help that! It may in fact cause you to gain weight!
What else has 27g of protein? 3oz of roasted chicken breast does! Except the chicken has 135-140 calories in it which is 15-20 calories more than a scoop of whey. Hmmm…. will eating chicken breasts make you huge too? Here’s what we have so far and a few other examples
1 scoop Whey isolate = 120 calories / 27g protein / 0-1g carb 1 cup fruit juice = 120 calories / 27g carbohydrates (sugar)
3 oz chicken breast = 140 calories / 27g protein
1 medium banana = 112 calorie / 27g carbohydrates (14 sugar)
2 slices commercial bread = 138 calories / 24g carb / 8g protein /
8 egg whites = 117 calories / 27g protein
Do you get the picture? Hopefully you’ve put 2 and 2 together by now, but since you’re still wondering why bodybuilders drink protein shakes I’ll continue. It’s because they are digested really fast which makes them great after a workout. They are also very convenient and portable. What’s more important is that bodybuilders eat a lot more than regular folk, in terms of caloric intake and protein requirements. A 200lbs bodybuilder eats around 4000 calories and protein shakes are just a fraction of that. If you’re goal is to build muscles be sure to look at your overall diet and see how you match up.
If you’re trying to lose weight, protein shakes are a great way to keep your metabolism up, maintain healthy, lean weight, and are a low calorie snack to hold down your hunger between your bigger meals.
If you had the pleasure of reading my previous articles on “Are you taking protein shakes?” – you’ll know that whey protein is simply a powdered form of high protein food (think powdered lean chicken breast…Disgusting, but you get my drift). To conclude, on its own, whey protein is not a magical element for gaining or losing weight and isn’t just for bodybuilders; it can be a great addition to the meal plan of anyone looking to improve their health and physique.
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