Nutrition

[gladaki]

Originally Posted by schteve_d

^^

Not sure if you're kidding around or not but I've actually heard this. That's why, at least in how it was explained to me, HIIT really wasn't an ideal first thing in the morning workout. To really benefit you had to be fuelled to make it through a legitimate session but that you needed some digestion to have gone on before-hand!

True. And who eats the food before workout. Give it 30-45 mins for digestion. Its advisable to eat easily digestible carbs.

[Thor]

Originally Posted by schteve_d

Did this approach come from the advice you received on the show? I ask as it's a resource I trust. I just find it kind of interesting as it seems to go against a few traditional ways of thinking - particularly the morning fast.

I continue to hear that you should really get something...anything healthy...in your stomach quickly upon rising to kick-start your metabolism.

Then there is the advice I see more often than not to fuel yourself for HIIT and finally the recovery aspect and waiting again after your workout for a period of time before fuelling.

I keep hearing this more and more that morning fast is the way to go, at least for us cutting fat. I have a coffee or two before the HIIT otherwise empty stomach. The show did have us on wake up at 5:30 am and workout at 6:00, then breakfast around 7:30.

My current trainer has me on carb nite and with that its recommended to keep a fast until at least 3hrs after waking up. I am just starting the book for carb nite and I would like to understand the logic in all this, but the common thinking for as long as I can remember is empty stomach before workout for fat burning, eat or shake before weight lifting. Early morning ideal for fat burning, weight lifting around 4-6pm.

[Top Shelf]

If any one is looking for a very realistic body weight simulator, check out the following link.

http://www.niddk.nih.gov/research-fu...simulator.aspx

A lot of people underestimate how long it will take them to lose a certain amount of weight.

Also, I've been using http://www.myfitnesspal.com to track the foods i've been eating. If you have a smartphone there is an app, and it makes it stupid easy as it can barcode scan everything I've eaten so far, and add it to your daily food tracker. Highly recommended.

If you have trackers like Fitbit or Jawbone, you can also link those to your MyFitnessPal account to get a better picture of your activity.

[Righteous1]

Originally Posted by SHOGUN

Some lean gains? You should be shredded. I envy you if you can maintain that for a long period.

I'm hitting a gram of protein per lb roughly (mostly food, supplemented with shakes) so that's definitely helped with the lean gains. But yeah the fat melts, I love it. Took sometime getting used too and of course I'll cheat every once in a while.

Also extend by scivations (bcaas) help me get through the fasts

[GGG]

Originally Posted by schteve_d

^^

Not sure if you're kidding around or not but I've actually heard this. That's why, at least in how it was explained to me, HIIT really wasn't an ideal first thing in the morning workout. To really benefit you had to be fuelled to make it through a legitimate session but that you needed some digestion to have gone on before-hand!

Only sort of, I get dry heaves from doing it hence not enjoying very much. Just something to watch out or if people are getting started with it.

[-TC-]

I cut way back on the starchy white carbs (potatos, rice, bread) and refined sugar and lost 35 lbs. last year.

For me, it wasn't activity level, in fact, I was over training.

it was the spikes in glucose levels, which cause your body to produce insulin and turn the result into fat stores.

As soon as I stabilized the glucose levels I started dropping pounds...

You can eat almost anything, within reason, as long as you exercise, drink lots of water and get enough sleep.

[troutman]

Meat and cheese may be as bad as smoking
http://news.usc.edu/#!/article/59199...ou-as-smoking/

Not only is excessive protein consumption linked to a dramatic rise in cancer mortality, but middle-aged people who eat lots of proteins from animal sources — including meat, milk and cheese — are also more susceptible to early death in general, revealed the study published today in Cell Metabolism. Protein-lovers were 74 percent more likely to die of any cause within the study period than their more low-protein counterparts. They were also several times more likely to die of diabetes.

But how much protein one should eat has long been a controversial topic — muddled by the popularity of protein-heavy diets such as Paleo and Atkins. Before this study, researchers had never shown a definitive correlation between high-protein consumption and mortality risk.

Rather than look at adulthood as one monolithic phase of life, as other researchers have done, the latest study considers how biology changes as we age and how decisions in middle life may play out across the human life span.

In other words, what’s good for you at one age may be damaging at another. Protein controls the growth hormone IGF-I, which helps our bodies grow but has been linked to cancer susceptibility. Levels of IGF-I drop off dramatically after age 65, leading to potential frailty and muscle loss. The study shows that while high-protein intake during middle age is very harmful, it is protective for older adults: those over 65 who ate a moderate- or high-protein diet were less susceptible to disease.

[troutman]

Meta-analysis: All Diets Essentially Equal

http://www.theskepticsguide.org/meta...entially-equal

The results of this meta-analysis support what previous reviews of the literature have found: adjusting the proportion of macronutrients (fat, protein, carbohydrates) does not seem to be important for weight loss. All that matters is calorie reduction.

What is overwhelmingly more important than the type of diet is the ability to stick to the diet long term. The researchers therefore recommend choosing a diet that is sustainable – making permanent and acceptable changes to your diet rather than going on a temporary diet you find difficult.

It should also be noted that there are health concerns related to diet other than weight control. Eating a varied diet with plenty of fruits and vegetables is generally a good idea.