Video - Insulin, Insulin Resistance & Belly Fat: SIMPLIFIED

Understand how your body works so you can loose that belly fat and improve your health. Dr Berg explains perfectly, watch and discover so you can make those healthy changes.

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Is There A Magical Macronutrient Ratio For Fat Loss?

I've written more than 100 fitness articles that have been published all over the world. My goal is to help you get in the best shape possible!

Ask The Ripped Dude: Is There A Magical Macronutrient Ratio For Fat Loss?

Q. I'm Trying To Lose Some Fat, But Everywhere I Go To Look For Helpful Information, I Get Conflicting Views On The Proper Macronutrient Ratio. Is There A Right Answer?

Great question! In reality, when you're trying to lose weight, there's no ironclad macronutrient law for mapping out your diet plan. No macro mix can save you if you eat way too many calories or way too few.

Yet your macro mix is an important consideration. Your body type, metabolism and weekly physical activity level all have some bearing on your ideal percentages for that moment in time. But that doesn't mean it will be the macronutrient ratio you'll use forever. It may change if and when your body weight or body fat fluctuates, or if you run into any plateaus.

Then there's the fact that you have to continuously manipulate your ratios throughout any fat-loss plan. The macronutrient ratio I typically play with for maintenance purposes is 50% protein, 35% carbs and 15% fats. But that's for me. I need to stay lean all year round. That ratio won't necessarily work for you because you have a different body type, fitness goal and activity level.

My body type is an ecto-mesomorph, which means it has a higher tolerance for carbs than most people. Even if I increase my carbs to 40-to-50 percent, I won't suffer. Not everybody is like that. Individuals who are carb-sensitive have to monitor their carbs closely and make adjustments in their ratios.

Macro-Morphing

Each body type or combination of body types will have a different reaction to various macronutrient ratios. If you're not sure which type you are—or how to even begin thinking about your macros—here are the ISSA recommendations:

Ectomorph: If you're an ectomorph, you're naturally thin with skinny limbs and a high tolerance for carbohydrates. Usually, your metabolic rate is fast. A good starting macronutrient ratio for you would be something like 25% protein, 55% carbs and 20% fat.

Mesomorph: Mesomorphs are naturally muscular and athletic. They have a moderate carbohydrate tolerance and a moderate metabolic rate. Mesomorphs can usually start at a 30% protein, 40% carb, 30% fat macronutrient ratio.

Endomorph: If you're naturally broad and thick, you're probably an endomorph. Endomorphs have a low carbohydrate tolerance and a slow metabolic rate. If you're an endomorph, try a ratio of 35% protein, 25% carbs and 40% fat.

Don't let your body type be an excuse for not reaching your goals. If you're an endomorph and have a difficult time leaning out, or are an ectomorph and can't seem to gain weight, don't give up. You can beat your biology; you just need to put some serious work into doing it. You need to want it bad enough.

Bottom Line: These ratios are a starting range for most body-types, but don't be afraid to experiment for better results. Sometimes, decreasing your carbs and increasing your good fats can show remarkable fat-loss results. Get to know your body!

Source: https://www.bodybuilding.com/content/ask-the-ripped-dude-magical-macronutrient-ratio-for-fat-loss.html

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Do Vibration Plates Really Work?

Vibration Plates are becoming increasingly popular in gyms around the nation. Praised by celebrities and even tested by NASA, the idea behind vibration plates is that you can tone and define muscles faster by using vibration. NASA has studied vibration plates as a possible antidote to the muscle atrophy and bone loss that astronauts suffer while in space. Advocates of vibration plates also love them because they claim to reduce workout time by two thirds, a welcome concept to folks who struggle to fit workouts into already-busy days. But is all this just hype? Do vibration plates really work?

What Is a Vibration Plate?

Power Plate, one brand of vibration plate, vibrates in 3 directions, 20 to 50 times per second. It increases G-forces on the body, and its manufacturer claims that its use increases the effectiveness of exercises performed while standing on it.

Vibration plate workouts are not aerobic. They are similar to weightlifting without using weights.

Study Says: Yes

A 2009 study by the University of Antwerp in Belgium and Artesis University College seems to show that vibration plates do work. In the study, obese women who followed a healthy diet and exercised using vibration plates lost more weight long-term, including more hard-to-lose belly fat, than women who followed a healthy diet and conventional exercise.

The group who used vibration plates performed basic moves such as squats, push-ups, calf rises, lunges and ab crunches on the machines. They performed each type of 10 exercises for 30 seconds each, and gradually built up to 60 seconds each.

They followed this program for 6 months. The group using vibration plates lost an average of 11% of their body weight, compared with a 7% body weight loss for the group using conventional exercise methods. The group using vibration plates also lost the most belly fat. Additionally, the group using vibration plates maintained their weight loss 6 months after the initial 6-month study ended.

Supervision Needed

After reading these results, you may be ready to try out vibration plates. However, Dirk Vissers, who helped run the study, cautions that for maximum effectiveness, the vibration plate machines must be used properly. "If it's easy, you're not doing it correctly," he says.

Lesson: if you decide to use vibration plates, work with a trainer in the beginning so that you can utilize proper techniques.

Vibration Plates: Not a Sure Bet?

Despite the 2009 study results, not all researchers are sold on vibration plate machines. Injuries ranging from back pain and cartilage damage to possible brain damage from the shaking have been reported and warned of. Some scientists feel that more research is necessary before the machines can be safely recommended.

Additionally, vibration plates aren't a panacea. You still need to eat healthy foods and exercise regularly in order to achieve and maintain weight loss, regardless of the exercise method you choose.

Discuss using vibration plates with your trainer and/or physician so you can make an informed decision. Regardless of whether or not you decide to use vibration plates, continue to eat well and exercise, and you won't go wrong.

Source: http://www.fitday.com/fitness-articles/fitness/equipment/do-vibration-plates-really-work.html

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Prime Your Pre-Workout

When most people think of pre-workout nutrition they think of fluorescent chemicals that get you charging.

But a good quality pre-workout is not about that.

If you are eating a nutrient dense diet of wholefoods you shouldn’t need to rely on stimulants to get you psyched up pre-workout.

Instead your Pre-workout should be determined by your workout goals.

One basic principle that applies to all trainers is to always eat before working out, otherwise the body is likely to hack into your hard earned muscle stores for emergency energy.

Eating some type of protein before training will benefit all trainers because we want to have the bloodstream loaded with amino acids when we get to the gym.

It is most optimal to have this protein based meal at least an hour before your workout so that your body has time to properly digest the food and you can direct maximum blood-flow to your muscles where you need it, you don’t want blood being diverted to the stomach for digestion during a workout.

It is also important when we are training to have a specific goal in mind so that we can be consciously working towards it and know when we are making progress.

Training without a specific goal in mind is like driving your car without a specific destination, we can’t concentrate our effort on getting anywhere and the end result is time wasting and frustration.

For this reason your pre-workout nutrition should be targeted to assist you in what you are trying to achieve in the session.

For example if you are training to lose body fat it would be advantageous to take a fat-mobilising supplement before your workout and if you are training for strength you might benefit from a neural enhancing supplement to improve neural connections.

In this article we will look at just a few of the supplements available for your specific training goal.

PRE WORKOUT SUPPLEMENTS FOR FAT LOSS

Supplements that promote fat mobilization will improve your body’s ability to use stored body fat to fuel your workout.

CARNITINE AND FISH OIL

My number one tip if you are serious about fat loss is to combine carnitine with a quality fish oil supplement.

Carnitine is an amino acid composite made up of lysine and methionine. It is great for fat loss because its role in the body is to transport fatty acids into cells for energy production.

Increasing the amount of carnitine stored in your body will increase the body’s capacity to burn fat for fuel, giving you more energy.

Combined with fish oil, these two supplements together will improve the rate at which you burn fat.

The fish oil will make your cells more insulin sensitive so that they can more easily receive molecules into the cell.

The carnitine will increase the amount of fats being transported into the cell so using them together will result in a high absorption rate of fats into the cell to be used to burn for energy.

We recommend the Designs for Health fish oil range for it's quality

We recommend the Designs for Health fish oil range for it’s quality

PRE WORKOUT SUPPLEMENTS FOR STRENGTH TRAINING

The best pre workout for strength training is a supplement that will boost the activation of your central nervous system.

ACETYL L-CARNITINE

Great for increasing your work capacity, having elevated levels of acetyl L-carnitine in your body will help you to lift more weight and complete more reps without it feeling as difficult.

L-Carnitine will also improve your brain function and increase your motivation to workout.

CAFFEINE

Caffeine attaches to neural receptors in the brain that are normally used by adenosine, a compound that makes you feel tired and sleepy. Instead when caffeine attaches itself to these receptors it causes your neurons to fire more rapidly.

PRE WORKOUT SUPPLEMENTS FOR HYPERTROPHY (MUSCLE BUILDING)

These pre-workout supplements contribute to cell swelling and can be used to assist training for muscle building.

ARGININE

Can assist in transporting oxygen into the muscle cells, helps to achieve a greater ‘pump’ in muscles being trained. Getting more blood into the muscle is the goal with hypertrophy, we want your muscles to swell and then grow larger.

CREATINE

Helps to increase strength, muscle volume and improve power output. Creatine restores the resources needed to produce ATP energy. The more creatine you have in your muscle the longer you can keep up a high energy gym session.

Source:http://www.nufit.com.au/tag/pre-workout/

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