Showing posts with label without. Show all posts
Showing posts with label without. Show all posts
Saturday, April 18, 2015
Diet How to spend the holidays without damage
It is impossible to escape the "big food" season. In fact, why are we deprive these friendly fun, family and food, even if you are in battle with his or her cholesterol pounds?
Better wake up and manage without festive lunches "upset stomach", "Hangover", 3 kg or more.
The "must have" products are not so terrible that it
As of December 15 and 31 between Christmas for example, Eat less fat as possible.
Do you provide what is particularly rich in fat: meats, fermented cheese, pastries, too rich butter sauces but also in oil, such as mayonnaise, remoulade, etc.
Make your salad yourself.
Accommodate your salad with a little oil, even if it is olive, because it is as fat as the others, even if it is good for the arteries.
If you do not usually drink plenty of water between and during meals.
Fiesta Christmas office
Participate without much thought. So to have a clear conscience:
before, drink lots of water;
after, compensate. Vegetable soup, yogurt, apple and mandarin restore equilibrium;
and water, always water!
Review of essential
Lobster, crayfish and other crustaceans
They are rich in protein and do not contain lipids (fats). However, the sauces are well equipped, especially the traditional mayonnaise. You can replace it with a sauce of cream (less fat than oil), lemon juice and herbs. Delicious and more original.
Oysters and shellfish
They are quite recommended because of their beneficial richness in minerals and vitamins. But also their lack of fat and few calories they contain. Drink, then, without a second thought:
many with lemon juice (vitamin C);
with bread. Much work because you need carbohydrates;
with the least amount of butter on the bread, of course! Take it out of the fridge well in advance so that it is soft: so, it puts less on toast.
And Happy Holidays!
Sunday, March 8, 2015
Exercise Quickie HIIT as 24h Muscle Builder for the Elderly Caffeine Without Ergogenic Effects on Biceps Curls
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| Caffeine wont do the "last rep" for ya. |
This time you can take a look at the surprisingly lasting pro-anabolic effects of HIIT as measured by skeletal muscle protein synthesis in the elderly and the similarly surprising finding that caffeine - even if its consumed in significant doses before a workout - will not have you curl an extra pound on either barbell or dumbbell curls.
Read more short news at the SuppVersity
Exercise Research Uptake Nov 14 1/2
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Weight Loss Supplements Exposed
Exercise Supplementation Quickie
Exercise Research Uptake Jan 12, 2015
Read the Latest Ex. Science Update
- 27% increase in protein synthesis even 24h after HIIT exercise in the elderly - Resistance exercise (RE) and aerobic exercise are recommended for older adults for fitness and strength. High-intensity interval exercise (HIIT) is an understudied but potent potential alternative to aerobic exercise. A recent study from the McMaster University aimed to determine how each mode of exercise affected the integrated day-to-day response of muscle protein synthesis.
To do so, they recruited 22 sedentary men (mean age = 22; 67±4 years; body mass index: 27.0±2.6 kg m- 2 [mean ± SEM]) who were randomly assigned to perform resistance training, aerobic exercise, or HIIT. The participants consumed a stable isotope tracer (D2O) for 9 days. Daily saliva samples were taken to measure tracer incorporation in body water. Muscle biopsies were obtained on Days 5-8 of D2O consumption to measure tracer incorporation into muscle at rest, 24 hours, and 48 hours following each exercise bout: RE (3 × 10 repetitions: leg extensor and press, 95% 10RM), HIIT (10 × 1 minute, 95% maximal heart rate [HRmax]), or aerobic exercise (30 minutes, 55%-60% HRmax).
What the scientists found is quite surprising: While resistance training showed, as it was expected, the greatest increase in fractional protein synthesis immediately, post workout, only the HIIT protocol lead do significant increases in sarcoplasmic protein fractional synthetic rate 24-hour postexercise (2.30±0.34% d- 1 vs 1.83±0.21% d- 1).
Figure 1: Myofirillar (left) and sarcoplasmic (right) protein fractional synthesis rate (FSR) at baseline and postexercise. Data are means ± SEM. Bars bearing different letters are signifiantly different within each exercise group | AE = aerobic exercise; HIIT = high-intensity interval exercise; RE = resistance exercise (Bell. 2015).
That does not mean that HIIT is the better muscle builder, though. Specifically in view of the fact that its the myofibrilar, not the sarcoplasmic protein synthesis rate that bunks with aging (Balagopal. 1997), the higher myofibrilar post-workout protein synthesis after the relatively low volume resistance training session is more important than the long-lasting elevation of the protein influx into the sarcoplasma, a muscle protein fraction that is involved in the anaerobic ATP production, intracellular transport, and several other enzyme functions. - Stronger biceps with caffeine? No, ... at least during insometric contractions the administration of 5 mg/kg and 10 mg/kg caffeine does not have ergogenic effects on the elbow flexors.
Thats at least what the latest study from the University of Kansas shows. In their 13 recreationally trained male subjects, the ingestion of the aforementioned amounts of caffeine in form of of a caffeineated drink did not lead to significant increases in any of the relevant performance markers.
In contrast to previous research which has indicated that under certain conditions, caffeine may increase muscle force production during anaerobic activities (3,6,15,17). The results of our study revealed that caffeine did not significantly affect peak torque during the maximal isometric contractions. As Trevino et al. point out, this finding may result from a variety of factors:
Figure 2: Caffeine did not have significant ergogenic effects; at least the rate of torque development did increase, though (Trevino. 2015).
"Past equivocal findings with caffeine ingestion and anaerobic performance may have resulted from the type of muscle action and exercise performed, caffeine dose used, muscle group tested, or training status of the subjects. Our protocol used a single-joint isometric exercise to test the effects of caffeine doses of 5 and 10 mg/kg of body mass on maximal strength of the elbow flexors in resistance trained males (participating in at least 2 training sessions per week). Beck et al. (2006) reported that a 201 mg dose of caffeine significantly increased bench press 1RM in resistance trained males (participating in at least 4 training sessions/week).
Figure 3: In contrast to the study at hand a study by Beck et al. found significant increases in bench press performance in slightly better trained subjects (Beck. 2006). Because significant results were found with a caffeine dose less than ours (average absolute doses in the current study were 426.7 and 853.4 mg for the 0 and 5 mg/ kg body mass conditions, respectively), it seems that the exercise test and training status may have led to different findings between the studies" (Trevino. 2015).
Next to the training status and the lack of familiarity with performing maximal muscle contrations (the subjects in Beck et al. (2006) trained 4 times per week, the ones in the study at hand only two times), the exercise may play a role as well. The bench press is after all a multi-joint exercise requiring dynamic involvement of the pectoralis major, deltoid, and triceps. The biceps curl, on the other hand is the classic single-joint exercise, where the CNS activating effect of caffeine may simply offer less benefits than on bench presses, squats and other multi-joint exercises. The same may be true for comparisons of large and small muscle groups and could explain why Astorino et al. (2010), Jacobson, et al. (1992) and Kalmar et al. (1999) found beneficial effect of caffeine on the leg extension performance of their subjects, while Trevino et al. were not able to detect ergogenic effects for the small elbow flexors.
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| The Latest on Caffeine, Exercise, Fat & Weight Loss - Increased Performance, Energy Expenditure (6%) & Fatty Acid Oxidation (27%) vs. Decreased Sleep Quality & Burnout | Learn how caffeine can benefit your exercise performance and energy expenditure and how much caffeine is too much caffeine in a recent SuppVersity article. |
Similarly, the study by Trevino et al. which shows minimal, but non-significant beneficial effects of caffeine on the elbow flexors does not negate the many previously established beneficial effects of caffeine supplements on exercise performance. What it does, however, is to remind us that it is not possible to transfer the results obtained in one group of trainees on one particular muscle group 1:1 to another group of trainees and/or another muscle group | Comment on Facebook!
- Astorino, Todd A., et al. "Effect of two doses of caffeine on muscular function during isokinetic exercise." Medicine and science in sports and exercise 42.12 (2010): 2205-2210.
- Balagopal, P., et al. "Effects of aging on in vivo synthesis of skeletal muscle myosin heavy-chain and sarcoplasmic protein in humans." American Journal of Physiology-Endocrinology And Metabolism 273.4 (1997): E790-E800.
- Beck, Travis W., et al. "The acute effects of a caffeine-containing supplement on strength, muscular endurance, and anaerobic capabilities." The Journal of Strength & Conditioning Research 20.3 (2006): 506-510.
- Bell et al. "Day-to-Day Changes in Muscle Protein Synthesis in Recovery From Resistance, Aerobic, and High-Intensity Interval Exercise in Older Men." J Gerontol A Biol Sci Med Sci (2015).
- Jacobson, B. H., et al. "Effect of caffeine on maximal strength and power in élite male athletes." British journal of sports medicine 26.4 (1992): 276-280.
- Kalmar, J. M., and E. Cafarelli. "Effects of caffeine on neuromuscular function." Journal of Applied Physiology 87.2 (1999): 801-808.
- Trevino, Michael A., et al. "Acute Effects of Caffeine on Strength and Muscle Activation of the Elbow Flexors." The Journal of Strength & Conditioning Research 29.2 (2015): 513-520.
How To Take a Healthy Cruise Have Fun Without the Weight Gain
Azamara Journey 16 day cruise through the Panama Canal.
A healthy custom egg white and veggie omelette for breakfast.
Or have oatmeal with optional ground flax, raisins and seeds.
A blueberry smoothie from the custom smoothie station.
A combo of different veggie and seafood salad offerings.
Or make your own salad from a salad bar available all day.
Fresh fruit and cottage cheese makes a nice, light lunch.
You could order "steamed" veggies in any of the dining rooms.
There was always a nice selection of baked fish.
They offered custom stir-fries every night with fresh ingredients.
Start the day with an exercise class or work out in the gym.
Dancing in the New Year while burning more calories!
Its Easy to Lose Control on an "All You Can Eat" Vacation
When Doug suggested we take a 16 day cruise for our 20th wedding anniversary I was both delighted and terrified. The last time we went on a cruise or an "all-inclusive" land vacation, I put on pounds that took a long time to remove. These vacations all start out the same way. For a day or so we examine every little morsel that goes in our mouth, avoid the heavy desserts and check out the gym. After a few days we stumble into a margarita tasting or an ice cream social and by the end of the vacation we are ordering multiple entrees and eating a dessert at every meal. We hear ourselves saying, "what the heck, were on vacation" and "its paid for". We manage to squeeze into our largest outfit and fly home avoiding the scale for weeks and hating ourselves for losing our will power. If we take a 16 day cruise (almost twice our longest trip), well have to have a better plan.
How To Take a 16 Day Cruise Without Gaining Weight
First of all, you need to develop a plan that includes "Your Goal", the "Plan to Meet the Goal" along with "Rules for Avoiding Calories" and "Rules to Burn Calories". Dont forget, youve got to write it all down. Heres what I did:
My Goal
To take a 16 day cruise through Christmas and New Years to the Panama Canal WITHOUT gaining a single pound. My pre-cruise weight was 115.5.
The Plan
(1) Keep a journal and write down every calorie eaten and every calorie burned.
(2) "Net" 1386 calories a day. (To maintain weight, you need around 12 to 15 calories for every pound of body weight. To be conservative I used 12 X 115.5 calories or 1386). Net calories is all calories consumed minus all calories burned.
Rules for Avoiding Calories
(1) Skip the bread. I told the waiter to NEVER bring bread and butter to the table. Once that beautiful basket of assorted hot bread is sitting there in front of me, its almost impossible to resist.
(2) Limit alcohol to one glass of wine or Champagne a day and try to skip some days all together (not an easy task given this cruise was over the Christmas and New Years holiday). Avoid high calories mixed drinks completely.
(3) Be VERY specific about food preparation. I asked for "steamed" vegetables, "plain" baked potatoes, salad dressing "on the side", "hold the sauce", "grilled or poached" fish.
(4) Avoid events that give away alcohol or fattening food like martini tastings or ice cream socials.
(5) When eating buffet style, make one visit for the salad/appetizer and one visit for the main meal. Use a smaller plate.
(6) Limit dessert to one small and relatively healthy one per day like fresh fruit, low fat frozen yogurt or a mini fruit tart.
(7) Keep a food journal and WRITE EVERYTHING DOWN. Count all calories consumed (I brought the "Biggest Loser Complete Calorie Counter book with me).
Rules to Burn Calories
(1) NEVER take the elevator on a cruise ship. Walking up and down steps burns lots of calories.
(2) Use the gym every day.
(3) Sign up for exercise and self improvement classes. Azamara offered stretch and exercise classes and gave lectures on acupuncture and detox and tested for body composition. You could even hire a personal trainer.
(4) Walk around the track.
(5) Take the most "strenuous" excursions. Walk, hike or swim and avoid "site seeing bus tours".
(6) Dance
(7) Reward yourself with a massage
(8) WRITE ALL ACTIVITIES DOWN and record calories burned.
Smart Meal Choices if Available
Breakfast
Oatmeal with ground flax, cinnamon, raisins and sunflower seeds
Raw fruit smoothie
Cold cereal like Cheerios or All Bran with soy or skim milk
Egg white omelette with veggies and smoked salmon
Poached egg on an English muffin with Spinach
Yogurt and fruit
Lunch
Salads with lots of raw veggies, garbanzo beans, beets, etc. with a light dressing
Fresh fruit platter with low fat cottage cheese
Tuna or lean turkey sandwich with veggies and mustard.
Plain baked potato with steamed veggies
Grilled kabobs and veggies
Dinner
Custom stir fry with lots of veggies, shrimp and white meat chicken on rice or rice noodles
Miso soup and sushi
Grilled or poached fish with steamed veggies and plain rice
Grilled chicken or lean meat with steamed veggies and a plain baked potato
Light, non-cream based soups
Entree sized salads with shrimp, scallops, lobster, chicken breast or flank steak
Desserts
Small piece of chocolate
Low fat frozen yogurt
Sherbet or sugar free ice cream
Small fruit tart
Results
Even though I passed on the richer meals, the food was still amazing. With the beautiful fresh salads and fruit and the delicious selection of seafood, I didnt feel like I was missing out on anything. I ate three wonderful meals a day and a few healthy snacks in between.
I didnt really know how much I weighed on the cruise. The scale in the gym varied with each wave so I had to wait until I got home to see the results. I stuck to my calorie goal and worked out every day. I felt really great. Even without weighing myself, I felt like I was in better shape than when I got on the boat. After getting home I waited a day for the "salty" food to get through my system since I knew that would hold some "water weight". But the moment of truth came the next morning when I stepped on the scale and weighed 115.5 - EXACTLY what I weighed the morning I left for vacation. Doug, who ate and drank a bit more than I did,(but also worked out more) managed to actually lose one pound.
It was the best vacation we ever took. We saw the Panama canal, walked through the cloud forest in Costa Rica and released baby sea turtles to the ocean in Acapulco. We also visited Jamaica, Columbia, Nicaragua, Huatulco and Cabo San Lucas. Best of all, we didnt go home feeling badly about our loss of self control. My hats off to Azamara Cruises for offering all those delicious healthy choices. My "fear of cruises" is gone forever!
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