7 Ways to Kick Your Metabolism and Fat Loss Into High Gear

     Have you ever been in the following situation? You feel like you’re giving 110% in the gym, you’re doing cardio, and you’re eating clean…but you’re still a bit soft in the middle. What gives? Well, what many people don’t know about getting shredded is it is really nothing more than a slow accumulation of doing a bunch of little things right. If you do only some of them right, you probably won’t get there. At its core, all effective weight loss methods do two–and only two–things: 1) They limit the amount of food you eat. 2) They increase the amount of calories you burn. In this article, I want to share with you 7 tips on how to better accomplish #2. Do HIIT Cardio Long, low-intensity cardio sessions tend to negatively impact muscle growth and burn relatively few calories, thus rendering them ineffective in helping with fat loss. Studies such as those conducted by Laval University, East Tennessee State University, Baylor College of Medicine, and Florida State University have shown that shorter, high-intensity sessions, however, not only cause less muscle breakdown than low-intensity, steady-state cardio, but they burn more calories and stimulate more fat loss. Therefore, I recommend doing HIIT for all cardio, and keeping your sessions between 20 – 30 minutes long. Here’s how it works: You start your workout with 2 – 3 minutes of low-intensity warm-up. You then go all-out, as fast as possible, for 1 minute. You then slow it down to a low-intensity recovery period for about 1 minute. You repeat this cycle of all-out and recovery for 20 – 30 minutes. You take the last 2 – 3 minutes to cool down at a low intensity. You can apply the HIIT style to any type of cardio that you would normally do. You can head outside and walk and sprint, or you can hop on the elliptical trainer or recumbent bike to get it done. Lift Heavy Weights Research shows that training with heavy weight (weights that allow for 5 – 8 reps) increases your metabolic rate over the following two days, burning up to as many as 600 more calories than training with light weights (12+ reps). Research also shows that training with weights in that range maximizes testosterone and GH production, which further accelerates fat loss and preserves muscle, too. Avoid Consecutive Days of Rest Doing no exercise for two days in a row can slow your metabolic rate down. Instead of training for 5 or 6 days straight and then taking two days of complete rest, train 3 or 4 days and then take a day off, followed by another 3 – 4 days of training. Split Up Your Weight Training and Cardio Instead of lifting for an hour or so followed by a half hour of cardio, split them up. Lift in the mornings and do your cardio after work, or vice versa. Not only will this rev up your metabolic rate twice per day, keeping it constantly elevated, it can help preserve muscle. Researchers from RMIT University worked with well-trained athletes in 2009 and found that “combining resistance exercise and cardio in the same session may disrupt genes for anabolism.” In laymen’s terms, they found that combining endurance and resistance training sends “mixed signals” to the muscles. Cardio before the resistance training suppressed anabolic hormones such as IGF-1 and MGF, and cardio after resistance training increased muscle tissue breakdown. Separate to the study are two other factors to consider. Cardio before weightlifting saps your energy and makes it much harder to train heavy, and cardio after weightlifting further postpones your post-workout nutrition, which further accelerates catabolism. Eat Spicy Foods Spices such as red pepper and cayenne can actually increase your metabolic rate. They also go great with chicken and other lean meats, and veggies too, which makes them perfect for making cutting a bit more enjoyable. Don’t Drink Your Calories Liquid calories are a disaster when you’re cutting. They’re way too easy to consume when you don’t even have an appetite, they don’t fill you up when you do, and most are full of sugar, which keeps your insulin spiked (which in turn leads to more fat storage). Instead of drinking juice, sodas, sugary teas or coffee drinks, etc., stick to water, plain tea (or sweeten it with a natural sweetener like stevia or Truvia), black coffee, or other no-calorie beverages. Don’t Eat Carbs at Night There’s no scientific evidence that eating carbs at night or before bed will lead to gaining fat, but it canhinder fat loss. How? The insulin created by the body to process and absorb carbs eaten stops the use of fat as an energy source. Your body naturally burns the most fat while sleeping, and so going to sleep with elevated insulin levels interferes with fat loss. Related to this is the fact that studies have indicated that the production and processing of insulin interferes with the production and processing of growth hormone, which has powerful fat-burning properties. Your body naturally produces the vast majority of its growth hormone while sleeping, so again, if your body is flushed with insulin when you go to sleep, your growth hormone production will suffer, which in turn robs you of its fat-burning and muscle-building benefits. So, as a general rule, when you’re cutting, don’t eat any carbs within 4 – 5 hours of bedtime. You should only consume lean proteins after dinner. I follow this rule when bulking too, not because I’m worried about fat burning (you don’t burn fat when bulking), but because I don’t want to stunt my growth hormone production. Summary If you’re planning on losing weight or are currently struggling with it, try incorporating each of the tips above. As long as your diet is in the right place, your body won’t be able to do anything but melt away the fat!

Whey Protein: Benefits, Risks, & Top Picks

Whey protein has gone through a number of phases over the years – from being used only by bodybuilders to now being used by athletes and casual exercisers at all levels.

This article will get to the core of what science says about whey protein powders. You will learn whether or not you should you use whey protein, the differences between the various types of whey protein, and how to make a smart purchase if you decide to use it.

What is Whey Protein?

Whey protein is a liquid byproduct of cheese production that is sold as a dietary supplement in protein powders and shakes. Whey protein used to be discarded by cheese manufacturers as a waste product.

Pouring curds and whey into a sieve. The whey is the yellow translucent liquid.

Whey protein is also a “complete protein” that is fast and easy to digest. Whenever we eat a protein source, our body uses the 20 amino acids (which are the individual components of “protein”) to repair our bones, muscles, organs and virtually every body part and tissue in the human body. When a source of protein has all 9 essential amino acids, which are amino acids your body needs to get from food, that food is said to be a complete protein. Foods like meats, dairy, eggs and rare vegetable proteins such as quinoa are complete proteins. On the other hand, most vegetables, rice and starches are not complete proteins because they are missing one or more of the essential amino acids.

Not only do foods have different amino acid profiles, but the rate at which the protein is absorbed by your body can vary. Of the different measures of protein absorption, one of the most popular is Biological Value (BV). Whey protein just so happens to have the highest score possible with a Biological Value of 100. This means that whey protein contains all the amino acids needed to make a complete protein and is very easily digested by your body.

Whey Protein Benefits

While no supplement can replace a diet of whole, natural, unprocessed foods, whey protein can be useful for people with a very busy, on-the-go lifestyle as a supplement to their normal diet.

The benefits of a high-quality whey protein supplement range from purely aesthetic to health preserving. Here’s a small list of 10 benefits that have been associated with whey protein supplementation:

Weight Loss

Assists in increasing in muscle mass

Assist in cancer treatment

Increase in glutathione levels (your body’s main water-based anti-oxidant)

Decrease in HIV symptoms

Decrease in triglycerides

Decrease in total cholesterol while increasing HDL (good cholesterol)

Increase in immune system function

Increase in power in sports

Decreased recovery time and symptoms of over-training

Specific amino acids are used by your body for specific reasons. For instance, whey protein is high in Branched-Chain Amino Acids (BCAA’s), which are 3 of the 9 essential amino acids that are of special importance for muscle repair and preservation. In both exercise and in recovery of exercise, your body will break down a small amount of amino acids for fuel (1-5%) and the specific amino acids your body uses are the BCAA’s. Although this is a small percentage overall, your body will break down muscle in order to get those BCAA’s. By providing the body with a high amount of BCAA’s, your body preserves your muscle, while the specific amino acid leucine actually stimulates protein synthesis.

This means is that leucine sends a signal to your body to increase its storage of amino acids and the way your body primarily does this is by adding muscle.

So if you’re trying to put on muscle, having enough BCAA’s is essential to both help preserve the muscle, while also helping to stimulate additional muscle growth. If you’re in a hypo-caloric state (if you’re trying to lose weight and are cutting calories), preserving muscle becomes even more important and ensuring that you have enough BCAA’s helps to keep your body from losing muscle, while simultaneously helping you to lose fat.

Another huge benefit of whey protein is that studies have indicated that glutathione production increases. Although you may have heard of Vitamin C or Vitamin E as being anti-oxidants, what your body mainly uses as an anti-oxidant to scavenge free radicals is glutathione, making it one of the most important substances in your body. Glutathione is made from three main amino acids; cysteine, glutamic acid and glycine. The rate-limiting amino acid (what limits production of glutathione) is usually the amino acid cysteine, and although the exact mechanism with whey protein intake is not known, it is theorized that the relatively high amount of cysteine in whey is what increases glutathione production.

If you look at the list of benefits from up above (assistance with cancer, HIV, decreased recovery time, etc), most of those benefits are usually attributed to the increase in glutathione production.

Whey Protein Risks?

Generally, most of the complications associated with whey protein intake have to do with digestive issues, such as gas, bloating, headaches, cramps and fatigue. None of these are generally considered life-threatening, more so than annoying complications.

Most of the literature has shown that if you’re experiencing any of have these symptoms, they are most likely due to either the lactose (found more in Whey Protein Concentrate) or sweeteners used more so than the whey protein itself. With that said, there are different methods of whey production, such as ion-exchanged that can influence how well your body can utilize the protein, leading to improper digestion of the whey itself.

The biggest fear often expressed about whey protein intake is that too much protein is “bad for the kidneys.” Research though has shown this is not true at all in healthy individuals. For those with known kidney disease, high protein diets can exacerbate pre-existing conditions. Healthy individuals, without any underlying or unknown kidney disease have nothing to worry about with higher intakes of protein.

What does occur with higher protein intakes is your body adapts to the increase in protein by increasing glomerular filtration rates (which means more fluid passes by your kidneys and there’s an increase in urine production)

Eating for Energy

      Having trouble getting out of bed in the morning, you can not work without your morning coffee, your afternoon recession finds you looking for sugar snacks and beverages to take off the day ... does something remind you? We are more busy than ever, the generation that does everything - work, home life, relationships, family and social activities ... It's no wonder you feel exhausted! A good night's sleep is not the only factor to feel refreshed and awake. What we eat also plays a huge role in feeding our body. Choosing the right foods can have a big impact on your energy levels all day, but very often our self-care comes as a last priority in the daily whirlpool. Changing unhealthy quick fixes,

10 foods that give immediate energy.

1. Oats  -. Oats are a good source of calcium, potassium and magnesium, as well as B-complex vitamins that release energy. Magnesium plays an important role in converting the food we eat into energy and helps reduce fatigue and fatigue. Oats also have a low glycemic index and thus release energy into your body steadily. Try muesli, porridge, or oats for a healthy breakfast or snack.

2. Nuts  -. With high protein content, vitamins and minerals, as well as good fat, nuts are a great snack. Almonds: They contain minerals that release energy, magnesium and calcium. Walnuts are rich in potassium, zinc and iron releasing energy, while pistachios are a good source of vitamin B6, which helps the body use and store energy from protein and carbohydrate foods. Whatever you choose to be careful and do not overdo it, as nuts are high in calories and fat - a handful or two tablespoons is an ideal amount.

3. Fruits  . Since most fruits are good sources of vitamin C, antioxidants and fiber, they are ideal as snacks to boost your energy. Vitamin C has many important functions in the body, including that it helps to release energy from food and prevent fatigue and fatigue. Oranges and other citrus fruits are particularly full of vitamin C, bananas are also an amazing choice as it is a rich source of carbohydrates - the favorite energy source of the body and full of potassium, an element essential for the normal functioning of the muscles. There are no bad fruits, so eat a variety for a varied diet and plenty of nutrients.

4. Vegetables  - Mom always said "eat your vegetables, they do you good!" and it was not a lie! Broccoli, spinach and sprouts contain small but useful amounts of iron, which helps reduce fatigue and fatigue and helps to release energy from food. Sweet potatoes are also a very good option as they are energy-rich, they provide carbohydrates as well as vitamin C, which is required to release energy from food and vitamin A to maintain normal skin and vision.

5. Whole grain cereals - Replacing white rice, bread and pasta with the corresponding whole-grain products will help to release energy from food gradually. Processed carbohydrates contain very little fiber and are largely processed, while raw carbohydrates are rich in fiber, which slows the rate at which sugar is released from carbohydrates so as not to cause the same sudden rise and blood sugar fall. Also, the plant fibers swell in your stomach and give you a sense of fullness for longer. Brown rice and whole grain bread are good sources of energy for carbohydrates and pantothenic acid (better known as vitamin B5), which helps the body release energy from food to the body.

6. Fish  - Fish is a great source of protein, along with many vitamins and minerals. Fatty fish such as salmon, mackerel, trout, herring, fresh tuna and sardines are all rich in vitamins B6, niacin (B3) and B12, which are important for transforming food into energy. The fish are also rich in magnesium, still a basic metal for energy production. Fatty fish also contain omega 3 good fats that are good for your heart.

7. Lean Red Meat  - Red meat often has bad reviews, but eating lean red meat can help your body raise levels of protein and iron. Low levels of iron can lead to iron deficiency anemia, the main symptoms of which are fatigue, lethargy and general lack of energy. Meat is also one of the main sources of vitamin B12 in the diet that also contributes to the release of energy from the food we eat.

8. Beans and lentils  - They release energy slowly and are full of fiber that slows down digestion by providing a more stable energy supply. Beans and lentils contain iron, which is important for the production of red blood cells that carry oxygen throughout the body and helps reduce fatigue and fatigue. Beans and lentils do not have to be boring - from curry to soups and salads are very versatile ingredients that can help you feel full.

9. Eggs  - One of the few foods called full proteins, because they contain all 9 essential amino acids - the building blocks of proteins in your body. These amino acids are vital for building new muscles and repairing tissue damage. As a rich source of protein, eggs are perfect for increasing energy, and you will feel more energized for longer, as they release energy more slowly.

10. Garlic  - Eating a lot of garlic may not make you very popular due to its smell, but the benefits it offers to health have been known for centuries. This powerful herb has been linked to the health of the heart and the regulation of blood sugar levels - and above all it is what adds wonderful flavor to the dishes!

Maximize your number of steps every day

Never underestimate the power of walking! By just taking time to walk every day, you can have a positive impact on your health and fitness goals. Do you want a fun, effective and social activity that will help you integrate the exercise into your daily program? Try to walk more every day! Here, fitness specialist Samantha Clayton reveals how you can maximize your number of steps every day.

Why to fall in love with walking?

Walking can be fun, especially when you are with a friend.

If you belong to the group of those who reject the idea of ​​walking as exercise due to low intensity, think again. While walking is not a high intensity exercise, it is by nature a cardiovascular exercise and it activates you, making it the key to achieving your goals.

It is an exercise that most people can do and is a perfect first step so that even those who are not active at all can start climbing the stairs of the fitness staircase. When you start a simple activity like walking, you can become more active.

Walking has no cost, needs little skill and can be easily adopted in your daily schedule.

3 ways to increase your number of steps and add more walking to your day

1) Change simple habits like park just outside the shops, get off the bus one stop earlier, prefer the stairs from the elevator or walk to your colleagues' desk instead of sending an email.

2) Make informed decisions to walk on the spot when you talk on the phone, get up from your office sometimes in the day and walk for 5 minutes, or take a walk for your lunch break. Take some time (15-20 minutes) on the treadmill and start to be active at home, cleaning or pruning!

3) Set your personal goals like climbing the stairs as many times as you can in the day, walking for 5km, taking your dog out for 40 minutes or walking for two minutes during your breaks during the week . All of this will help increase the number of your steps significantly.

Do you walk fast enough?

If you find it hard to work out, consider increasing the pace at which you walk. Below are four different rhythms:

K = Social Walking . A slow pace at which you can talk.

Z = Live Walking . It requires about 60% of your effort. You can still talk, but you can be more relaxed.

C = Fast walking . Requires about 70-80% effort and makes talking very difficult. It requires about 70% of your effort and it will be very difficult for you to talk about.

Δ = Dynamic Walking . You can not discuss and maintain the fastest pace. Try to add some hills / hills to your route. 

The best way to control your everyday steps

Using a simple pedometer or application on your mobile will help you control your footprints, as it is impossible to measure 10,000 steps on your own. There are a lot of modern gadgets but I would suggest you find someone you can put on your sweatshirt, wear it or have it in your pocket so your every step counts! 

The Story of CR7

The Story of CR7

In partnership with Cristiano Ronaldo, Herbalife24 has developed a new sports drink to rapidly fuel your workouts and enhance hydration. With natural flavors and colors, #CR7Drive is a modern sports drink, light tasting and formulated to fuel the drive in all of us.

CR7 Drive is available through Herbalife Independent Members in North America and select countries in Europe.

Stephen Harris, stephenharris77@outlook.com , 336-423-3510

My coach and friend.

       My Coach Shatika,

After I done my daily work. I stopped by my nutrition Club to get me a shake, tea, plus a protein bar before I went home. My coach and I set down and talked about business and about daily life.

We were talking about the nutrition club and how much it has come along from the time we got started in this club. Each day we are adding something new to the club to make it look much better.  We have not yet had the grand opening.  My coach is already having customers come by and get products.

Just think how busy this club is going to be once we have a grand opening and people do know where we're at. It is going to be the best nutrition Club in town. It's going to be very busy everyday I believe it because I see it in a vision already.

And the reason why I think this club is going to be the best. It's because we put people first.  If we put them first, show that we care for them and we are there for them.  They will come.

Come out and support Shatika me and the team in the grand opening on April 3rd between 2 and 5 p.m.  Hope to see you there.

Shatika does Zumba classes at 6:30 p.m. to 7:30 p.m. on Tuesdays, Wednesdays and Thursdays come out and support us and have fun plus meet new people while having fun and losing the pounds.

Contact shatika for more information about her classes at 336 312 6374.

Nutrition Story, Puttting down the new tile.

      We are getting much closer to the grand opening. We were putting down the tile as you see in the picture tonight. We started at 12:30 and finally got done around 8:30 tonight.  Around 6:30 -7:00.  We stop and took a little break and had chicken wings.

Stop by and have a nutrition shake.  Let's us help you reach your nutrition goals. 


Stephen Harris
336-423-3510
stephenharris77@outlook.com
TransFormation Nutrition