What is it about the first of the month! 

  

How many healthy eating plans, diets or exercise plans start and fail within a short period of time?

The penny has finally dropped for me – as when I am feeling accomplished at work it has an impact on my home life, resulting in less stress and feeling more empowered in my life including gym and diet. 

My job is stressful and I often bring it home with me and if I don’t do it, it sits there staring at me and mocking me so consequently I feel too guilty to go to the gym which then has the downward spiral with the diet. The “why bother” syndrome!

The whole work life balance is something that can really go out of kilter and so for me I know I must address it in order to accomplish the other small achievements.

My goal is to celebrate my small accomplishments and leave work at work! 

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Burn fat with fat

JsMe  

Love this article shared…..

” A recent article has a few take home points that I would contend. The article suggests that eating before a workout is critical so that the body stays away from cannibalizing its own muscle the moment you break a sweat. Additionally, it suggests that the body strictly burns sugar for energy. Finally, the article proposes that stocking up on sugars prior to exercise is the answer to avoid bonking. Sounds like the traditional line from the typical performance nutrition “expert” who has neglected to understand the real story behind pre-workout fueling. Lets review the facts about fueling the body as I explain my points of contention. 

WHAT YOU NEED TO KNOW ABOUT HOW THE BODY IS FUELED

The body has an alternative, more efficient and effective fuel source other than sugars: fat! 

When you load up on carbs before activity, the body will choose the sugar every time.

This means that your body never has a chance to get into a state of fat burn. It’s amazing to me that everyone who breaks a sweat during a workout is in some way motivated by burning fat, but so many insist fueling with sugar. 

Burning primarily sugar for fuel is a devastating error in the quest to shed body fat. Not only does it mean that you limit your chances of torching body fat but the cost of running on sugar at the cellular level is much greater than the cost of burning fat. The article at the root of this discussion suggests that ATP is a naturally occurring energy source in the body. ATP is indeed the currency of energy in the body but saying it is “naturally occurring” is misleading. It is produced by converting either sugar or fat into a usable energy source.

ATP is indeed the currency of energy in the body but saying it is “naturally occurring” is misleading.

Dumping out your piggybank of carbs or fats at your body’s cash register and expecting your body to give you energy in return would be like dumping your piggybank of american coins and dollars on the counter of a store in Canada. They are going to ask you to convert your American dollars into Canadian currency before making the sale. The point is that the body requires you take your carbs (sugars) and fats to the bank for exchange into the proper currency. The bank is your cell (specifically the Proton Pump) and the proper currency for usable energy is ATP. 

TAKE NOTES – THIS IS BIG

You get taxed on converting sugars into ATP differently than you get taxed on converting fat. Within the cell, during the conversion of sugar into ATP there are three compounds of Carbon Dioxide that are produced as a byproduct of the conversion process. When you bring fat to the cell to be converted into ATP only two compounds of CO2 are produced as a byproduct of the conversion process.

In other words the tax on converting sugar to ATP is 30% greater than when you convert fat into ATP. CO2 makes the cellular environment more acidic. A more acidic cell sounds to me like something to avoid, but here’s exactly why it’s the opposite of good: the lower pH environment in the cell results in less ATP production by the Proton Pump. Less ATP equals less available fuel or energy. 
See the Proton Pump pumping out ATP (gold nuggets) in this cellular animation video from 1:10 – 1:30:

SOLUTION

Direct your body towards burning your own body fat for energy. Eating cereal and “energy bars” before exercise is not the way. Eating primarily healthy fats and proteins no sooner than 2-4 hours prior to exercise and pumping the brakes on the carbs until after the gym is one way. Taking in the healthy fats more regularly trains your cells how to use fat for fuel more efficiently. The post-training carbs will top-off any depleted glycogen stores just in case you ever need them. Only thing is you may not need them very often if you are regularly burning fat for fuel – converting fat into energy equals more gold nuggets of ATP available to do more work with! 

TAKE TO THE TRENCHES

Start slow and give this a try before your less intense, shorter workout days to get used to it. Keep in mind that unless you are hungry there is no law that says you must eat before you break a sweat. Assuming your goal is fat burn then exercising on an empty stomach is one way to become a fat burning machine!

IF YOU LIKED WHAT YOU READ HERE, BE SURE TO SHARE IT.  

@tdathletesedge #paleo #paleodiet #crossfit #TDAE

Tim DiFrancesco, PT, DPT, ATC, CSCS is the Head Strength & Conditioning Coach for the Los Angeles Lakers and President of TD Athletes Edge, where he provides fitness, recovery and nutrition guidance to aspiring and professional athletes. For training advice, visit http://www.tdathletesedge.com and follow him on Twitter/Instagram through @tdathletesedge. 

References:

Powering the Cell: Mitochondria [Motion picture]. (n.d.). https://www.youtube.com/watch?v=RrS2uROUjK4.
Special thanks to Dr. Cate Shanahan and Luke Shanahan for helping me to explore the goldmine that is the Proton Pump.”

Hooray for the weekend

The Easter bank holiday has to be one of the best breaks. Two extra days off work and chocolate! It’s a shame though that we haven’t got much sunshine here as it would be a great opportunity to get out in the garden. 

It’s a great to spend time with our families. Yesterday we had a retro evening playing Buzz and having a bit of karaoke. 

So now I have found my mojo I have been trying out spinning. This is something that I never thought I would enjoy but I really love it! Fortunately our gym have a dedicated room which is often empty so you can just go in and use the programme for your choice class.  TOH and I are now confirmed spinners and have even thought about getting a bike rack to take the bikes out at the weekend. 

I have also been to a “back to netball” session for a few weeks. Netball used to be my passion but I had a knee injury which caused me to give up and I  thought I would never play again. I have rediscovered that joy and hope to keep it up. We played a match last week which I thoroughly enjoyed even though I was a bit red faced and struggling with my fitness I had that feeling of right I’m ready to do it again!

My interest in exercise has now been rekindled which is great hopefully the pounds will start to shift! Next on the agenda is the functional training! 

#healthyliving #weightloss #exercise

Feeling despondent!

Yesterday my food was to plan, continental breakfast, ham, tomatoes and smoked salmon salad for lunch. I was feeling good about my eating.

After years of working with a messy desk with about 10 things on the go and feeling pressured by surrounding myself with jobs to do,  I worked yesterday with a clear desk. Just working on one job at a time and moving it to my desk for that purpose felt good. Sad though it seems I actually liked it and  it felt quite productive. I am going to try out the clean/clear desk theory today and see how it works.

Collected the YD from school and after an ice cream – her not me! We went home to get organised for Brownies and dinner. I had previously hoped to get to the gym but the FTZ class I was hoping to do was cancelled! TOH said he would come with me later in the evening and forgo a session at Beefs a rare privilege for me on a Monday night!

Confession time I had half a slice of white bread and clover with marmite! It was delicious but not on the plan………..remedial action – gym! At least I went there it was pretty late by the time we got there are I just managed 10 minutes rowing, 10 on the cross trainer and 10 brisk walking uphill. I was still feeling the effects of the Saturday beasting so this was quite pleasant.

So dinner very simple, smoked salmon – again and ratatouille. Followed by some blueberries, strawberries and raspberries with Greek yoghurt and honey.

Feeling virtuous as I do think I have been, I got on the scales, I do hate the blasted things! Do the scales lie? My weight is no different after a week of being an angel. Grrrrrr!

Why has this happened? I do feel an improvement in the tone and texture of my legs, it’s a woman thing – by having cleansed myself the overall appearance is much better but why no loss. I will see how I do on Paul’s all telling scales tomorrow but for now I must force down my water and get on with my day – clear desk theory. Bring it on!