Tuesday, 01 January 2019 22:10

Creatine - Will it help my fitness goals?

Is just about everyone taking creatine to help them reach fitness goals?
 
Creatine is, actually, the most popular ergogenic (athletic-enhancing) supplement in history!
 
And there is always new research coming out about it. I mean ALWAYS.
 
If you don’t have the time or desire to sift through the tons of studies, I have a pretty nice summary here for you.
 
The bottom line is that there are a few reasons why it is so popular!
 
DOES CREATINE HELP PERFORMANCE (ACCORDING TO THE SCIENCE)?
Published in Deanna's Blog
Thursday, 06 October 2016 21:25

Fitness and Fat Loss Mistakes

Are you Making These Fitness and Fat Loss Mistakes?

Have you been doing cardio 3-4 times per week but haven’t been able to lose weight?
What you are about to read might strike you as controversial. All that moderate to intense steady state cardio you’ve been doing on cardio machines for 30-45 minutes, 3 to 4 times per week is doing more harm to your body than good. This type of cardio is not going to help you in your weight loss effort and if you are already stressed out (who isn’t?) it may even be causing negative effects to your health.

Before you get upset and start sending the hate email it is important for you to understand why.
In order for you to understand there are a few terms that require an explanation first:

Subcutaneous Fat:
Subcutaneous fat lies right below the outermost layer of the skin. It’s the fat you can pinch with your fingers and is tested with calipers.

Visceral Fat:
Visceral fat is also known as organ fat because it lies between the organs. In other words, visceral fat is located between the organs and contributes to belly fat.
Visceral fat negatively affects health by increasing inflammation (the silent killer) in the organs in part because it releases substances called adipokines which are cell to cell signaling proteins that increase blood pressure and mess with insulin regulation.
Visceral fat is also responsible for decreasing the amount of adiponectin within the body. Adiponectin is an essential fat burning hormone and when this hormone is decreased it means that there are more triglycerides ( the type of fat found in blood) getting into the blood stream.
The worst part about visceral fat is that it can degrade muscle leading to more fat.

Oxidative Stress:
Oxidative stress occurs when we release too many free radicals than can be neutralized by antioxidants. Normally, the body can handle free radicals, but if antioxidants are unavailable, or if the free-radical production becomes excessive, damage can occur. Of particular importance is that free radical damage accumulates with age. Free radicals are responsible for inflammation and cellular death.

So now that we got that out of the way let me explain why moderate to vigorous steady state cardio may not be the best choice when it comes to aerobic exercise.

Aerobic Training Raises Cortisol Levels.
In this day and age, it seems most of us will have chronically elevated levels of cortisol. This means that your body will store fat instead of burning it. The gain in fat will be visceral fat which increases fat accumulation and inflammation in the body.
Since aerobic exercise is known to increase inflammation in the body and when combined with the bad oxidative substances that are elevated by visceral fat it doesn’t make for a health enhancing combo.
It’s well known that exercise raises cortisol because exercise stresses the body, which in the case of strength training is a good thing because it stresses the body to grow or adapt and get stronger. In contrast, aerobic training stresses the body without boosting the anabolic hormones, resulting in an overall inflammation-causing situation.

Chronic Aerobic Exercise Can Raise Inflammation Within the Body
Chronic inflammation is a major health issue that ages tissues and has even been called the “secret killer!” It is connected to fat gain, heart disease, insulin resistance and diabetes, asthma, arthritis, cancer, poor reproductive health, and stomach problems. It’s different from acute inflammation following training or injury, which has a protective effect on the body by localizing blood to the damaged tissue and immobilizing you.
Chronic inflammation occurs when the cells are being repeatedly attacked by oxidative free radicals, elevated insulin, or high cortisol, to name a few. That’s why aerobic training causes chronic inflammation—your body produces free radicals in response to the oxygen-rich environment created by increased respiration that goes with aerobic training, and your cortisol is raised from repeated physiological stress.
It’s well established that aerobic exercises cause oxidative stress—a review article in the Journal of Sports Science provides a useful summary of how strenuous aerobic exercise induces oxidative stress that can overwhelm antioxidant defenses.
There’s widespread and accepted evidence of chronic inflammation from aerobic exercise as seen from the increase in free radicals, damage to lipids and DNA , and decreased blood measurements of antioxidants such as glutathione.

Long-Term Aerobic Exercise Compromises Immune System
Long-term aerobic exercise compromises the immune system. There is ample evidence that aerobic training leads to immune suppression, putting aerobic endurance athletes at greater risk for infection, particularly upper respiratory illness. The worst kind of aerobic exercise that leads to the most pronounced immune dysfunction is when the exercise is continuous, long (about 90 minutes a session), and of moderate to high intensity (60-80 percent of maximal oxygen uptake). Overreaching or intensified aerobic training leads to greater risk of illness and puts athletes at risk of longer lasting effects because overreaching also modifies hormone function among other things.

The Best Workout to Achieve Your Goal Weight
The very best protocol for visceral fat loss and a lean physique is high-intensity interval sprints and a resistance training program. This will allow you to burn visceral fat and build muscle. More muscle will elevate metabolism and support a better hormonal and biochemical environment by lowering adipokines—remember that evil chemical that creates more fat and breaks down muscle.

A dual program that combines HIIT, or at least strenuous aerobic training in conjunction with resistance training, is clearly essential for health. You’ll be getting rid of the unhealthy fat and building up an arsenal of muscle to protect against future fat attacks.

Top Three Thing You Can Do Instead of Aerobic Exercise

  • Strength Train
    You’ll build muscle, burn fat (it triggers growth hormone, which increases fat burning), lower cortisol and inflammation, and look better.
  • High-Intensity Interval Training (HIIT)
    You’ll burn fat—visceral belly and subcutaneous fat—and gain conditioning.
  • Take a Probiotic and Eat High Antioxidant Foods
    You’ll help your body detoxify from diet and environmental pollutants (they cause inflammation), and lower cortisol from daily stressors.

Information from this article was taken from www.charlespoliquin.com To read more about how to combat the negative effects of aerobic training visit Charles Poliquin’s research based blog.

Why not book a free 30-minute consult to learn more about my one one one weight loss programs.  This email address is being protected from spambots. You need JavaScript enabled to view it.

Published in Weight Loss