calories Archives - Elite Performance SF

Spot Reduce Fat

Posted by | Health, Weight Loss | No Comments
Spot Reduce Myth

Spot Reduce Myth

Can you spot reduce fatty areas?

In short….no.

Machines and products that target abs, the back of the arms, or inner thighs, as well as “toning” workouts may be effective strengthening exercises to build muscle in those areas, but they wont get to the fat that you’re aiming for.  The small muscles that are the main focus in these areas will burn calories, but it will be a small amount of calories.

Lots of “toning” programs like to focus on the little muscles, but these burn little calories. Large movements use large muscles, and they burn larger calories. So if you want to burn more calories, sticking to larger movements such as the squat, push up, and overhead press, are the movements that are going to help out the most.

Also, when working these big movements, you will be using the smaller muscles that you were probably trying to hit with machine exercises anyways.

These large movements (a.k.a. multi-joint exercises) are linked with the greatest muscle formation and metabolic after-burn (post-exercise calorie burn).

Further, high volume, low-rest exercise programs stimulate higher releases of growth hormone and testosterone, which is great for building muscle (which burns calories throughout the day)!party

Overall body fat must be reduced to lose fat in any particular area. Fat storage (how and where you personally hold your fat) is dependent on genetics, sex (hormones), and age.

So how do you lose fat weight?

In short, you lose body fat by decreasing your calories.

That can either be from a decrease in calories taken in (decreasing the amount you’re eating and drinking) or from increasing calories expended (exercising more using big movements as listed above). If you want faster results, decrease the amount of calories you take in and exercise more.

If you want to lose weight, intake less calories and exercise more with big movements.

If you have any questions or comments lemme know.

And remember:

In order to achieve something you’ve never done before, you must be willing to become somebody you’ve never been before

The Dreadful Empty Calorie

Posted by | Nutrition Focus | No Comments
Empty calories have many negative side effects

Empty calories have many negative side effects

Empty calorie food have very little or zero nutritional value, containing almost no dietary fiber, antioxidants, vitamins, minerals or amino-acids (the “stuff” that keeps our body working optimally).

Most people know the common offenders (sodas, candy, pie, cake, etc.) but even health foods can be harmful to you, so its important to read labels. Its usually a good rule to stay away from anything that has more than 10 ingredients in it. And the ingredients you should definitely stay away from are enriched and bleached flour, artificial coloring, MSG, sodium nitrate and nitrite.

What does this mean for you?

The problem with eating food with a low nutritional density is the resultant nutrient deficiency means that you have to take in more calories, possibly a surplus of calories to get the amount of vitamins and minerals you need.pizza

Empty calorie foods also leave you hungry after consuming them, making you want more later in the day. Soda is a good example, because people will drink it to satisfy their thirst, just to end up thirstier than before and wanting more.

So how can this affect your body?

When eating foods with lots of empty calories, you experience a blood sugar spike, which falls almost as quickly as it peaked. This is known as the “crash” you experience after things like sodas, candies, or desserts. This swing in blood sugar can be intense, leaving you tired and craving another boost from these empty calorie foods.

This swing can lead to a negative cycle in your body, easily leading to weight gain.

So why do people eat these foods?

Empty calorie foods are made to taste good, they’re convenient, they’re cheap, you can find them almost anywhere, and they set off the ‘reward system’ of your brain, which sends off signals of pleasure.

What are they?

These empty calories are made from solid fats (shortening, butter, beef fat) and added sugar (sucrose, high-fructose corn syrup), and are added to make foods more enjoyable.

                                                                                Examples:

Added sugars- fruit drinks, sports drinks, energy drinks, sodas

Solid fats- ribs, bacon, hot dogs, sausages, cheese, pizza

Both solid fats and sugars- ice cream, donuts, pastries, cookies, cakes

                                                                                  Easy changes:

Sweetened applesauce = choose unsweetened applesauce

Regular ground beef = choose extra lean ground beef (95% lean)

Sugar-sweetened cereals = choose unsweetened cereals

 Its time to decrease the empty calories and eat for good health.healthy eatings

And remember:

In order to achieve something you’ve never done before, you must be willing to become somebody you’ve never been before