It’s your choice, choose wisely.
Everyone’s goals are different, and they usually evolve over time. It’s my job to help you identify and reach realistic goals in a safe and timely manner.
Bringing Fitness to Your Life: It’s what I do!
The fact is you need carbohydrates for your brain, heart, and muscles among other vital organs. The main fuel of the brain and central nervous system is glucose, which is most easily obtained from carbohydrates. If carbohydrates remain unavailable for several days the body attempts to conserve essential protein by producing an alternative fuel source known as ketones, from the partial burning of fatty acids. As the breakdown continues, these ketones build in the blood causing an abnormal condition called ketosis.
Initial weight loss is NOT fat but water from the kidney’s attempting to rid the body of excess ketones.
Ketogenic diets make the blood more acidic, upsetting the body’s chemical balance and causing potentially serious and unpleasant side effects like headaches, bad breath, dizziness, fatigue, and nausea.
In addition, fat can only be metabolized via Krebs cycle oxidation. It is essential to recognize that a reduction in Krebs cycle intermediates due to low or no carbohydrate diets will result in a diminished rate of ATP production from fat metabolism.
When carbohydrate stores are depleted in the body, the rate at which fat is metabolized is reduced. Therefore carbohydrates are essential in the ability to metabolize fat.
It is only the free fatty acids that are metabolized via the Krebs cycle that are used in ATP production that go toward reducing body fat levels during exercise.
While it is true that a large volume of weight will be lost as glycogen (stored carbohydrate) depletes in the muscle and liver, but this weight is from water, not fat loss. This will not help body composition or overall health.
It is also true that the body will rely more on free fatty acids for fuel when muscle glycogen is depleted, however the body will rely much more on amino acids (protein) supplied from the breakdown of lean tissue as well. So while you may burn fat, you will also burn more muscle.
In addition to this, individuals on a carbohydrate-restricted diet have lower energy levels and experience shorter time to fatigue during exercise. This means that workouts will likely be cut short and lower in intensity.
Need help navigating the fitness and nutrition maze? Contact TOPFIT today and take the first step to a healthier lifestyle.
Eat with caution: Five “healthy” foods that may hinder weight loss
So you think you’ve mastered a diet plan, but the numbers just aren’t showing. This frustrating realization can often be linked to overeating foods you think are safe to eat without measure. While there are a ton of foods out there considered healthy and encouraged while dieting, many can also be very calorie-dense with adverse effects on your weight loss goals.
“Food companies are putting these claims on their packaged and processed foods in order to make them sound like a more healthful option to cookies, candy and chips,” Courtney Plush, bariatric dietitian at Emory Healthcare, said.” An organic cookie is still a cookie. An all-natural potato chip is still high in fat and devoid of nutritional value.”
THE COST OF GETTING LEAN: IS IT REALLY WORTH THE TRADE-OFF?
Six-pack abs. Tight butts. Lean, vibrant, flawless health. That’s the image the fitness industry is selling.
But have you ever wondered what it really costs to achieve that cover model look? What you have to do more of? What you have to give up?
Make no mistake, there are real trade-offs. Let’s talk about what they are.
Despite having a largely unfit population, in the U.S. high-intensity training is in! Unlike many other ridiculous, unwarranted health fads, the high-intensity trend is founded on science. When properly executed, strategic high-intensity exercise has been shown to have numerous benefits in terms of fat loss and exercise efficiency.
What many fail to recognize, however, is the high degree of stress that’s applied to physiological and biomechanical systems when they are at their max. When this stress is applied in strategic, well-measured doses, it maximizes the possibility that the “good stuff” will happen and minimizes the possibility of “bad stuff” like injury and burnout. When it’s applied carelessly with unabated frequency, the benefits are slowly eroded while the risks increase dramatically.
True health is about more than just eating plenty of fruits and veggies and getting regular exercise. Yes, these are two important pillars to your physical health, but nourishing your body, mind and spirit requires additional habits, that when done on a regular basis, become the foundation upon which true health is built.
1. Balance work and play.
You know the saying, “All work and no play makes Jack a dull boy.” If you spend most of your time burning the candle at both ends, it can take a real toll on your physical, mental and emotional health. Constant stress leads to high cortisol levels, which will impact your sleep, increase your risk of diabetes and heart disease, and lead to weight gain. Like anything in life, striving for balance will help alleviate stress, improve your happiness and allow you to see your greatest potential. Find time to do something that makes you happy and truly fulfills you. Do you love being in nature, taking pictures or painting? Carve out time each day to do something you love.