Monday, August 31, 2009

P90X and My Husband 8/31/09

Sunday P90X rest Day? Not exactly.
It started out slow, like most Sundays do. I was up early while everyone else was snoozing. I knew Jay had a bike ride tentatively planned as I mentioned yesterday, but he had been so sore, I wasn't sure. Everyone started waking up and ate their breakfast. Jay said he was still super sore, but he was determined he was going to get on the bike.
He was planning on our son Jacob joining us, but Jacob had ran the day before and wasn't feeling a bike ride was in his day's agenda. So, Jay asked if I wanted to go. Sure, I said. So Jacob agreed to watch Julianna our daughter so we could have a couples bike ride. ♥
We went to Barboursville Park, which if you do not live around here, is a sweet park with soccer fields, a lake with a run/walk path around it, and many hiking and bike trails throughout. Very nice. ☺
Jay and I started on the bike trails for about 45 minutes and then Jay asked if I would mind exploring the trails by foot. We started hiking for a few minutes and then...BOOM...Jay took off running! I have been married to him for 16 going on 17 years and have NEVER seen him run. So I followed him through the trails up and down the hills and we had a blast. Of course when we could finally see our car, I ran right passed him and blew him so he knew that I was the "runner". he~he
Then, we headed back home and picked up the kids to go to Ritter Park after lunch, which is the main Park everyone flocks to to do their running/walking. We played on the dinosaur playground with our daughter and then we all went on a walk exploring again.
So, rest day does not mean, be a couch potato. It means you have a choice today to do what you want.
The moral of my story today is, yes...P90X did prove extremely rough on my poor Jay last week, but a week ago...I really do not think he would have ran at all. I told him I would not tell on him, but he said the sappiest thing to me yesterday as we were running, "I would rather run with you, than away from you"....Awwww...ain't that sweet ♥ So I will take him up on that and hold him to it. He has chosen to take this fitness journey with me and I will keep him accountable this week.
Today is day one and week two...Core Synergistics for him and in my first day of my 10th week, Chest, Shoulders, and Triceps plus Ab Ripper X.
Until Tuesday....Have a wonderful Fresh Start Monday! I am waiting for you ☺

BTW, I have added another site to my list. It is to explain Beachbody and what I do as an Independent Coach. Check out the site...looking is FREE!!!

Sunday, August 30, 2009

My Husband and P90X 8/30/09

I said I was not going to blog about this subject until Monday, but while it is fresh on my mind from last it goes.

Today is officially "Rest Day". It does not mean you have to rest, but it is okay with Tony. You can do X Stretch if you feel your body needs a good stretch, which it probably does after the first week. Just do not over do anything if you choose to do an exercise routine, because your body has this day on the P90X schedule to recover and that is a good and necessary component in a program like P90X. I think Jay has a bike ride "planned" and I will probably do a 20 to 30 minute lighter cardio, just to make my body wake up. However, Jay said to me at bedtime last night, "I feel like I have the flu". Which was code for, the first week of P90X made me sore as

Last night, Jay came in the door saying he was sore and he could not believe how sore he was. Consider your body has been used to working only a particular group of muscles in your body over and over when you have been cycling. And when you are doing that activity, you are only using a small amount of the muscles inside that group of muscles. Take your thighs, there are four main muscle groups just in the thigh, but they break down into smaller groups. This is why P90X gets the job done.
Tony has you working all the angles of the legs when you do Legs and Back, which is what Jay had done the night before. So one might think that he was using all his leg muscles to cycle, and you do use quite a bit, but not all of the muscles in the different angles. And doing the same exercise routine with the same movement everyday, is like taking a particular medication for a while and it not being as effective after long periods of usage. Lance Armstrong does not just ride his bike everyday dude ;=) It is still early, and he has chosen to sleep in. I am waiting to see how he feels this morning after...♪ dun, dun, dun ♫....Kenpo X last night.

Well, he did Kenpo X, reluctantly. He was sore and tired, but once again, my positive reinforcement kicked in and he did the workout. "Come on, sweetie, last day of the first week and then ya get a day off tomorrow"...yay Team Anderson!!!
It was pretty rough for him. It is tough getting some of those kickboxing moves down, especially if you have not dabbled in the martial arts. So he was a bit frustrated, but I reminded him that my moves were a mess in the beginning. That is why you have pause and why you have to believe Tony when he says it is fine..."Do your best and forget the rest"...You are not on stage somewhere performing. This is for you and only you, and jeez, if it were easy then you would be doing the Ab Rocket and not see the results your whole body is going to have in 85 days ☺

My assessment of my husband's first week....AWESOME ☺ It is so hard to get through the first hoops. Your mind is all over the place. One day you are psyched and ready to go, and the are like crap, I don't want to do this, it is hard. Then you think Ooh, this is fun, then...I don't think I am seeing any results THE FIRST WEEK ?!? The one thing you do feel is accomplished. I am excited to see how the next week goes for him. He is right on schedule as far as how my first week went, feeling the same emotions. You just have to trust what people say about the program. And Jay saw how I transformed and was still going through all that in his head. Anything that is worth while as you know has bumps, but is rewarding at the finish. ☺ So, until Monday...for real this time...Have a fit and fantastic Sunday.

Saturday, August 29, 2009

My Hubby and P90X 8/29/09

Day 5 of the books! Last night went very smooth. Jay came home, ate, waited an hour and then he "Brought It". I mentioned yesterday that I thought he would like this one. Legs and Back plus Ab Ripper of my faves because I be loving the calves ☺
I only was beckoned to the room once last night to demonstrate the 3 way lunge with kick move. The rest he handled on his own. I did hear from the next room (I like to be in close range in case I have to call a couple of bad words, but he was a trooper. When he was done, he told me he was not good at the pull ups and he still isn't quite able to handle all the ab moves, but heck, he has only done Ab Ripper X twice now and it "ain't no Ab Ripper 100 or 200 it is 325 ab moves" Tony says at the beginning of the workout. So I think he is progressing splendidly. As for pull ups, this was his first time using the pull up aint for sissys. Anytime you try, you are accomplished. "Do Your Best And Forget The Rest"(TH).
I did the workout also yesterday, and I am trying to push a little bit more every workout since this is my last phase. ☺
Tonight for Jay is Kenpo X which is a kickboxing/yoga type of workout. It is awesome and you really burn some calories and rid yourself of unwanted DNA in this one ;=) I am going to WOWY the Team Beachbody (virtual) gym to do my Kenpo X as soon as I am done blogging...Yay!

Until Monday (tomorrow is rest day)....don't forget to think about what you can do today to make your life more balanced. The definition of Wellness is the condition of good physical and mental health, especially when maintained by proper diet, exercise, and habits.

Friday, August 28, 2009

Steve Edwards Rebuttal to The Infamous "Time Magazine" in in the original Beachbody Newsletter.

Does Exercise Matter for Weight Loss?
By Steve Edwards

I'm sure by now many of you have seen the recent cover of TIME magazine stating that exercise doesn't matter for weight loss. As you might imagine, we at Beachbody are a little incredulous at this premise. After all, we have reports from thousands of individuals who've used exercise to dramatically change their bodies. Could we be the ones who are mistaken? Could all of those transformations have happened from dietary change alone? Today, let's take an analytical look at how we lose weight.

This article is going to deviate from our usual approach. As a person who has spent most of his life altering human physiques, I'm going to deconstruct the TIME article from top to bottom and try to make some sense out of what seems like a very unlikely premise. Let's begin with the tagline:

" . . . because exercise makes us hungry or because we want to reward ourselves, many people eat more—and eat more junk food, like doughnuts—after going to the gym."

Could it be true? After all, exercise not only makes you want to eat more, but it requires that your body consume more calories to recover from a breakdown of body tissue. What's unclear at this point is where the "junk food, like doughnuts" came from. My experience with Beachbody customers (and others over the last 25 years) is exactly the opposite; exercise actually leads to better eating habits because a body in tune with its needs craves healthier foods. But this is the tag line of an article that's going to circulate worldwide. Certainly, the author is about to present some compelling evidence for his argument. John Cloud proceeds to inform us:

"One of the most widely accepted, commonly repeated assumptions in our culture is that if you exercise, you will lose weight. But I exercise all the time, and since I ended that relationship and cut most of those desserts, my weight has returned to the same 163 lb. it has been most of my adult life."

His personal example of how exercise has not helped him lose weight seems to have left him rather bitter. "I have exercised like this—obsessively, a bit grimly—for years," he states. "But recently I began to wonder: Why am I doing this?" To me, it revived memories of Gina Kolata's best-selling drivel from last year blaming the obesity epidemic on our genes, where her entire argument was based around her brother training for a marathon and losing only 3 pounds. But certainly, the cover story of TIME wasn't going to be based on one man's personal weight loss odyssey.

If only Cloud and Kolata were members of the Message Boards, we could have told them how to break plateaus using a simple periodizational approach. Of course, this may have hurt their bank accounts, but at least they'd be less disenfranchised with the fitness industry, as well as a lot healthier.

But I digress. Next, Cloud states:

"Still, as one major study—the Minnesota Heart Survey—found, more of us at least say we exercise regularly. The survey ran from 1980, when only 47% of respondents said they engaged in regular exercise, to 2000, when the figure had grown to 57%."

At least he used "at least say," because other studies don't back this up. In fact, numerous studies published this decade show that children exercise somewhere between 20 percent and 25 percent less than they did in the 1970s, while only eating approximately 3 percent more calories. Statistics tell us that childhood obesity rates are over 30 percent nationwide, and over 40 percent in some demographics. Obese children are 99 percent more likely to wind up as obese adults than non-obese children. In fact, we don't need statistics to tell us this at all. We just need to be observant. The absence of children playing in the streets, the empty bike racks at schools, the prevalence of video games, and the increase in things to watch on TV should make it easy to draw this conclusion sans further input. Using this background, Cloud gets down to the nitty-gritty:

'"In general, for weight loss, exercise is pretty useless,' says Eric Ravussin, chair in diabetes and metabolism at Louisiana State University and a prominent exercise researcher."

This seems like a pretty bold statement. The physiological response by the body to exercise is to increase its metabolism. All other things being equal, this leads to weight loss, and there is no scientific evidence to refute it. The only scenario when it would not help is one where an individual consumed more calories than they burned off. But not only would they have to exceed the actual caloric burn of the exercise, they'd have to eat beyond the additional physiological changes the body makes to recover from exercise. And while it feels as though we're getting to the point of the article, caloric consumption in Cloud's view is always only weighed against calories burned during exercise. Furthermore, this premise dismisses the findings of at least three long-term studies done between 1997 and 2008 that show exercise is extremely important for maintaining a goal weight after weight loss.

But I'm getting ahead of myself. Cloud goes on to tell us:

"Today doctors encourage even their oldest patients to exercise, which is sound advice for many reasons: People who regularly exercise are at significantly lower risk for all manner of diseases—those of the heart in particular. They less often develop cancer, diabetes and many other illnesses."

So he's advocating exercise, apparently, just not for weight loss. Odd, when two of the diseases listed above are directly related to obesity. Regardless, this dubious setup allows Cloud to drop his bomb, which is based on spotty science and conjecture:

"That causes us to eat more, which in turn can negate the weight-loss benefits we just accrued. Exercise, in other words, isn't necessarily helping us lose weight. It may even be making it harder."

For scientific evidence, Cloud uses a study out of Louisiana State University [LSU] that showed women on an exercise program didn't lose much more weight than a group who wasn't on an exercise program when their diets weren't monitored. Of course, the women on an exercise program still lost more weight; it just wasn't very significant. But without factoring in diet, it's hard to say what went on within this group. Surely, the dietary component of a weight loss program is important, but stating that exercise is making weight loss harder seems like a stretch, especially when citing a study where the group that exercised still lost more weight. This extrapolation was summed up well in Denis Faye's blog The Real Fitness Nerd:

"Claiming that exercise isn't effective because people use it as an excuse to otherwise misbehave is like claiming a medication isn't effective because patients don't follow the directions properly."

The conjecture continues, as Cloud continues mentioning cravings for various junk foods whenever the topic of exercise comes up. For example:

"In 2007 the American College of Sports Medicine and the American Heart Association issued new guidelines stating that 'to lose weight . . . 60 to 90 minutes of physical activity may be necessary.' That's 60 to 90 minutes on most days of the week, a level that not only is unrealistic for those of us trying to keep or find a job but also could easily produce, on the basis of Church's data, ravenous compensatory eating."

But physical activity is defined as any type of movement that increases your heart rate over time, so he's using the American College of Sports Medicine's guidelines for undefined exercise, making a jump to suggest this should happen at intensities that cause us to pig out, assuming those exist in the first place. This is in contrast to studies that show compensatory eating happens more regularly among sedentary groups. Regardless, it's virtually impossible to prove that moving our bodies more will make us "ravenous," especially when Cloud's still only referencing the LSU study.

His next leap of illogic jumps the shark:

"If you force yourself to jog for an hour, your self-regulatory capacity is proportionately enfeebled. Rather than lunching on a salad, you'll be more likely to opt for pizza."

Cloud provides no rationale for this. Maybe he would opt for pizza, as we can only assume. But no evidence is presented as to why someone would do this other than a paper published in Psychological Bulletin in 2000 that claims self-control is like a muscle: it weakens each day after you use it. How he came to the conclusion that this would lead someone to eat pizza as a post-workout snack is anyone's guess because, unfortunately, he doesn't attempt to explain it. It's just his opinion.

Next, he attempts to make his point using some science:

"Yes, although the muscle-fat relationship is often misunderstood. According to calculations published in the journal Obesity Research by a Columbia University team in 2001, a pound of muscle burns approximately six calories a day in a resting body, compared with the two calories that a pound of fat burns. Which means that after you work out hard enough to convert, say, 10 lb. of fat to muscle—a major achievement—you would be able to eat only an extra 40 calories per day, about the amount in a teaspoon of butter, before beginning to gain weight. Good luck with that."

Cloud's flippant dismissal at the end of this paragraph could be taken as self-mockery because no one can convert fat to muscle. The physiological process does not exist. You can lose fat (atrophy) and gain muscle (hypertrophy), but you can't convert one type of body tissue into another. Furthermore, the Columbia research has not been proven conclusive. Brad Schoenfeld, in an in-depth review of the TIME article on his blog Workout 911, cites two studies showing far greater differences in metabolic properties.

"In a study done at Tufts University, Campbell and colleagues reported an increase in lean body weight of 3.1 pounds after 12 weeks of strength training increased resting metabolic rate by approximately 6.8%. This translated into an additional 105 calories burned per day. Do the math, and that equates to approximately 35 calories burned for each pound of added muscle. A study by Pratley and colleagues came to a similar conclusion on the topic. A similar four month strength training protocol resulted in a gain of 3.5 pounds of lean muscle. Metabolic rate showed a resulting 7.7% increase, correlating to a metabolic-heightening effect of muscle of approximately 34 calories."

Cloud does manage to quote a lot of credentialed people, but he does so in a way where he either uses their quotes out of context or he interprets them in a way that's just plain wrong. For example, let's use his analysis of why running could be worse for weight loss than "sitting on the sofa knitting."

"Some of us can will ourselves to overcome our basic psychology, but most of us won't be very successful. 'The most powerful determinant of your dietary intake is your energy expenditure,' says Steven Gortmaker, who heads Harvard's Prevention Research Center on Nutrition and Physical Activity. 'If you're more physically active, you're going to get hungry and eat more.'"

True, you will be hungry and might eat more. What he leaves out is that not only can you eat more, but at some point, you need to eat more to lose weight. At Beachbody, this is one of the most difficult principles we have to teach our customers. At the beginning of an exercise-induced weight loss program, we restrict calories. As a person's body composition changes, so does that person's need for caloric consumption. It's not uncommon for our customers to double the amount of food they need to eat to keep their weight loss moving once they get into good shape. This simple physiological fact renders Cloud's argument moot.

And not only do individual caloric needs change, but so do nutrient needs. In my experience, the need for more nutrient-dense foods seems to create cravings for healthier foods that are nutrient dense. And since these foods tend to be less calorically dense (because they are often plant based and contain fiber), the most common scenario among our customer base is that people become less hungry over time because they're eating foods which keep them full longer.

Cloud follows this with an about-face, making a point that if people moved more, they could exercise less. Ignoring the fact that all movement is considered some form of exercise, Cloud uses some studies that showed kids who got less recess time spent more personal time exercising, and thus stayed on par with their weight loss, than those who got more recess—not exactly a damnation of exercise.

Then he actually champions exercise with the following statement:

"In addition to enhancing heart health and helping prevent disease, exercise improves your mental health and cognitive ability. A study published in June in the journal Neurology found that older people who exercise at least once a week are 30% more likely to maintain cognitive function than those who exercise less. Another study, released by the University of Alberta a few weeks ago, found that people with chronic back pain who exercise four days a week have 36% less disability than those who exercise only two or three days a week."

This seems like a strong testament from an article that began as anti-exercise. He further drives home the need to exercise with the following paragraph:

"But there's some confusion about whether it is exercise—sweaty, exhausting, hunger-producing bursts of activity done exclusively to benefit our health—that leads to all these benefits or something far simpler: Regularly moving during our waking hours. We all need to move more—the Centers for Disease Control and Prevention says our leisure-time physical activity (including things like golfing, gardening and walking) has decreased since the late 1980s, right around the time the gym boom really exploded. But do we need to stress our bodies at the gym?"

Huh? Who defined exercise as the need to "stress our bodies at the gym"? Wasn't this the same guy who had just told me that I'd be better off knitting than going for a run? It seems like the entire point of the article was for Cloud to publish an excuse so he wouldn't have to go to the gym anymore. He then proceeds to ask himself this exact question.

"This explains why exercise could make you heavier—or at least why even my wretched four hours of exercise a week aren't eliminating all my fat. It's likely that I am more sedentary during my nonexercise hours than I would be if I didn't exercise with such Puritan fury. If I exercised less, I might feel like walking more instead of hopping into a cab; I might have enough energy to shop for food, cook and then clean instead of ordering a satisfyingly greasy burrito."

The funny thing is that over the course of the article he actually seems to have convinced himself that he should exercise, only differently. He simply became befuddled on the type of exercise that he should be doing to get rid of his belly. It's more like an article to promote periodizational exercise, even though he doesn't mention it. He admits his confusion:

"Actually, it's not clear that vigorous exercise like running carries more benefits than a moderately strenuous activity like walking while carrying groceries."

Here we would agree, as it is unclear, especially without defining the intensity of the run or the amount of weight in groceries being carried. Not to mention the duration or the way you structured your daily tasks. What's become clear to me, by this point, is that the author needs a personal trainer. But he doesn't need one who takes him through workouts; he needs one who would plan an effective program for him. Cloud sums it up:

"In short, it's what you eat, not how hard you try to work it off, that matters more in losing weight. You should exercise to improve your health, but be warned: fiery spurts of vigorous exercise could lead to weight gain."

Again, he has it wrong. He's admitted a need to eat better and to exercise; he simply doesn't understand the process. All his self-flagellation reminds me of the colloquial definition of insanity, "doing the same thing over and over again expecting a different result." What this author really needs, if he wants to lose his belly, is a Beachbody program.

References: W. Campbell, M. Crim, V. Young, and W. Evans. "Increased energy requirements and changes in body composition with resistance training in older adults." American Journal of Clinical Nutrition. 60: 167–175, 1994.; T.P. Ballard, C.L. Melby, H. Camus, M. Cianciulli, J. Pitts, S. Schmidt, and M.S. Hickey. "Effect of resistance exercise, with or without carbohydrate supplementation, on plasma ghrelin concentrations and postexercise hunger and food intake." Metabolism. 2009 Aug; 58 (8): 1191–9.; D.L. Ballor, et al. "Resistance weight training during caloric restriction enhances lean body weight maintenance." American Journal of Clinical Nutrition. 1988 Jan; 47 (1): 19–25.; R.W. Bryner, et al. "Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate." Journal of the American College of Nutrition. 1999 Apr; 18 (2): 115–21.; C.C. Curioni and P.M. Lourenco. "Long term weight loss after diet and exercise: a systematic review." International Journal of Obesity (Lond). 2005 Oct; 29 (10): 1168–74.; J.E. Donnelly, et al. "Muscle hypertrophy with large-scale weight loss and resistance training. American Journal of Clinical Nutrition. 1993 Oct; 58 (4): 561–5.; D. Faye. "Time Magazine's Lame Excuse Not To Exercise." The Real Fitness Nerd. August 10, 2009.; G.R. Hunter, N.M. Byrne, B. Sirikul, J.R. Fern├índez, P.A. Zuckerman, B.E. Darnell, and B.A. Gower. "Resistance training conserves fat-free mass and resting energy expenditure following weight loss." Obesity (Silver Spring). 2008 May; 16 (5): 1045–51.; N.A. King, M. Hopkins, P. Caudwell, R.J. Stubbs, and J.E. Blundell. "Individual variability following 12 weeks of supervised exercise: identification and characterization of compensation for exercise-induced weight loss." International Journal of Obesity (Lond). 2008 Jan; 32 (1): 177–84.; C. Martins, L.M. Morgan, S.R. Bloom, and M.D. Robertson. "Effects of exercise on gut peptides, energy intake and appetite." Journal of Endocrinology. 2007 May; 193 (2): 251–8.; W.C. Miller, D.M. Koceja, and E.J. Hamilton. "A meta-analysis of the past 25 years of weight loss research using diet, exercise or diet plus exercise intervention." International Journal of Obesity. 1997; 21: 941–947.; R. Pratley, B. Nicklas, M. Rubin, J. Miller, A. Smith, M. Smith, B. Hurley, and A. Goldberg. "Strength training increases resting metabolic rate and norepinephrine levels in healthy 50- to 65-year-old men." Journal of Applied Physiology. Jan; 76 (1): 133–7.; A.S. Ryan, R.E. Pratley, D. Elahi, and A.P. Goldberg. "Resistive training increases fat-free mass and maintains RMR despite weight loss in postmenopausal women." Journal of Applied Physiology. 1995 Sep; 79 (3): 818–23.; B. Schoenfeld. "Is Exercise Derailing Your Efforts to Lose Weight?" Workout 911. August 12, 2009.; X. Wang, M.F. Lyles, T. You, M.J. Berry, W.J. Rejeski, and B.J. Nicklas. "Weight regain is related to decreases in physical activity during weight loss." Medicine & Science in Sports & Exercise. 2008 Oct; 40 (10): 1781–8.

My Husband and P90X 8/28/09

Well, we are now officially at day 5...yay team! Yesterday was Yoga X day. Nothing exciting happened really except my hubby decided to replace yoga with spinning. I really can't say much about that. He burnt his calories, he just did not stretch all that much or take it to a peaceful state of mind, well I guess it was for him ☺. But, Yoga for people that have never done it, especially males (I think), is a bit unappealing. Even I was not such a big fan of the thought of yoga. As I mentioned in a previous blog, Tony sneaks yoga into most his workouts. If you have not done yoga, it will suprise you. You really burn the calories because you are holding those poses and keeping your core so taut that beads of sweat roll down me quite often. It really does help you with your other workouts. I fought the idea, but I see a big difference.
So hopefully, next time Jay will give a little. I let him slide last night, because, I know how much he loves the bike and he has worked very hard this week.

I get the Tony Horton One On One program DVDs (about 20.00 a month)sent to me with a monthly subscription. They are usually about a half hour of familar Tony Horton moves but revved up. They feature Tony in his workout room at his home. Only him, the camera guy (Mason), and you. They are awesome additions to the P90X library. If you feel like giving a little more one day, just pop one in the DVD player and go for it. He has them broken down into muscles groups or workout subjects like Intervals or Yoga. Which is why I am bringing it up week when I get my new OOO Dvd, I will recieve one called "Patience Hummingbird". It is about 30 minutes of yoga. So, next week when Jay has to suit up for yoga, he could opt to do it instead of Yoga X. I guess it is my plan more than his at this stage, and he may suprise me and try Yoga X, but I have a back

Now as for me, I did my Yoga X, but then I decided to try something else. With my last One On One Dvd, I got a preview of a new upcoming Beachbody workout called "Rev Abs". So I pushed play and did the 39 minute Phase One program. I think it is going to be a pretty good program for beginners that want to concentrate on their abs and core. This was the Phase One routine, so it did not challenge me all that much. I sweat a bit, but not like doing Tony Horton's ab programs like Ab Ripper X. However, Phase 2 and 3 could probably do the job, I imagine. This is why I think it will be great for those just starting out. It does not come out until November, but it is definitely something to look forward to and consider.

Today is Legs and Back Plus Ab Ripper X for both Jay and I. Pretty sure he will really like this one. He likes his legs because of the cycling, so this will be something that appeals to him. It will be the first workout he will use the Pull Up bar, but there is a modification with the bands as well as using a chair to assist you with pull ups. So it is all good.
☺ Have a great Friday everyone!

If you are interested in the One On One program:
There are promos on You Tube, Team Beachbody ( go to my coach site and sign up free)
and I put the latest one on my facebook page.

Thursday, August 27, 2009

It's Not Just What You Eat But When You Eat That Matters (info from Steve Edwards)

This is a little note by Steve Edwards who is a fitness and nutrition advisor for Beachbody. He always amazes with his notes...he knows his stuff!

The 911 on Nutrient Timing
It's not just what you eat but when you eat that matters. The perfect food for one situation may be horrible for another. Nutrient timing is a science that athletes use to try to get the most out of every calorie they consume. Not everyone needs an athlete's level of efficiency, but all of us will benefit from a basic understanding of nutrient timing.

This is 911, need-to-know info only. To keep you focused on the big picture, I'll begin with an example at the extreme end of nutrient timing. If the average Joe followed the same diet as an Ironman triathlete, he'd likely have type 2 diabetes in a matter of months. Conversely, if someone tried to complete an Ironman on even the healthiest version of a low-carb diet, that person would either be forced to quit or die. This is not just because either diet would mean eating too much food or too little food. Different foods cause the body's metabolic process to react in different ways; and various activities should be fueled using various means.

Let's begin by looking at our possible fuel sources:
Carbohydrates. Are fuel only. They aren't stored in body tissue, only in the blood and liver as glycogen, which needs to be burnt off. They are essential for high-level functioning like running fast, lifting heavy things, and thinking. They are digested and put to use by your body very quickly. If you eat more than you burn, your body will convert them to be stored in adipose (fat) tissue.
Proteins. Called the body's building blocks. Hence, you need them to rebuild tissue that breaks down daily. You digest proteins slowly, and at a certain point, your body just can't assimilate them. Therefore, it's important that throughout the day you eat foods that are high in protein.
Fats. Help regulate all of your bodily functions. They are dense and contain over twice the calories of proteins and carbohydrates. While they are vital for our health, it's easy to eat too much of them, which will result in unwanted fat tissue on your body. You digest fats slowly, and fats will also help slow the digestion of anything else you eat. Fats are also your backup fuel source, though they can't be put to use right away the way carbs can.
Fiber. Categorized as a carbohydrate, it is not a source of fuel as it has no calories. It's the indigestible part of a plant and is of vital importance in your diet because it regulates the absorption of the foods you eat. It also helps us feel full. Most of us don't eat enough fiber, and that's a big part of the obesity problem.
Alcohol. Not really a food source but something we tend to consume. It has nearly twice the calories of proteins and carbs (though it lacks fuel) and digests rapidly. Its only healthy function is that it seems to make us happy. Studies indicate this is a good thing, as those who consume alcohol generally live longer than those who don't, but from a purely nutritional standpoint, it's not so hot because you're getting calories without any upside. Its use should be strategic and regulated for best results.

Now let's look at the various situations we face daily, at least on most days—hopefully.

Relaxing. This is when we're sedentary both physically and mentally. In a relaxed state, you burn very few calories because your body is engaged as little as possible, hence the relaxing.
Sedentary work. When we're at work or school. Our bodies aren't moving, but our brains are engaged. The brain runs on glycogen, which is blood sugar fueled by carbohydrates.
Low-level exercise. Like mowing the lawn, cleaning the house, or going for a walk. This breaks down body tissue, so you're burning calories, but it's not intense work. Therefore, it can be fueled by your stored body fat. Your body tries to fuel its low-level outputs by mobilizing fat stores because this saves its limited glycogen for emergency situations.
High-level exercise. Fueled by glycogen. When you really have to get after it, all sorts of hormones go to work, and your body burns its blood sugar. Body-tissue breakdown is rapid, and your stored blood sugar (glycogen) won't last much more than an hour.
Sleep. A very active time. Deep sleep is where your body works the hardest to repair itself. You need nutrients to make these repairs, but it's better if you aren't mucking up the process with digestion. This is why you hear that you shouldn't eat too much at night. It's best to eat early to allow most of the digestion to happen while you're awake, thus allowing your body to use all its energy for recovery during sleep.
It is worth noting here that it's better to eat before bed if you need the nutrients—don't skip them. Your body can't repair itself without nutrients, and recovery from breakdown is why we eat in the first place.

Next, let's take a look at an important word you need to know: insulin.

Insulin. Wikipedia tells us that insulin "is a hormone that has extensive effects on metabolism and other body functions, such as vascular compliance. Insulin causes cells in the liver, muscle, and fat tissue to take up glucose from the blood, storing it as glycogen in the liver and muscle, and stopping use of fat as an energy source."
Okay, that's a little scientific, but look at all the things we've already referenced: hormone, glycogen, metabolism, and fat as an energy source. Even if you don't fully comprehend "vascular compliance," you can tell that insulin is something important in today's discussion.

Sure enough, it's the only hundred-dollar word we need to know today. Your body's insulin response is the main reason you want to eat certain foods at certain times, to do certain things.

Putting it all together

Now let's take what we've just learned and put it to use. For most of us, nutrient timing is pretty simple. The next thing to consider is what you're going to be doing or what you just did. As I said before, what you eat should be based on this.

You've probably heard about the evils of sugar, or maybe even the glycemic index. Using the science of nutrient timing, you can turn sugar into something healthy because it's the only thing that transports nutrients into your blood quickly enough to be of service during and after hard exercise.

Essentially, sugar or other easily digested carbs (the less fiber the better) promote an insulin release. This speeds the transformation of carbohydrates into glucose in your blood. As your glycogen stores are depleted during exercise, recharging them with sugar minimizes the damage done by the breakdown of tissue during exercise. Therefore, sugar, the oft-vilified ingredient, is actually your body's preferred nutrient during times of excessive stress and tissue breakdown. Pretty cool, huh?

The bad news is that this miracle nutrient is not good for you when you're not doing intense exercise, which for almost all of us is most of the time. In fact, sugar's very bad for you because the insulin response that was so fabulous for you when you were bonking (glycogen depleted) is not so fabulous for you when you're sitting in front of the boob tube.

Remember this from the Wikipedia definition of insulin, "stopping use of fat as an energy source"? That's bad when you're sitting around. Remember how one of dietary fat's responsibilities is to fuel you during low-intensity exercise? Well, when sugar causes your insulin to spike, it cuts off that process. Now not only are you not burning body fat for low-level outputs, you're trying to force your body to use its glycogen. Double bad.

Unless you're exercising, sugar intake should be minimized. During these times—which is most of the time—your diet should consist of a mixture of proteins, fats, and complex carbohydrates. The latter are natural sources of carbohydrates that generally come with fiber, which regulates the insulin response.

Whole fruit, a simple carbohydrate by definition because it contains fructose (a sugar), always contains fiber and, thus, can be treated as a complex carb. Fruit juice, and other such stuff, is processed; it, along with processed complex carbohydrates like white rice, can cause an insulin response, so these types of foods should be used more like sports foods than staples.

It's also important to note that combining all these different nutrients slows sugar's ability to incite insulin into action. Therefore, a little sugar like a dessert after a well-rounded meal is buffered by the meal. The calories and lack of decent nutrients (processed sugar is devoid of most nutrients, except for energy) still count toward your overall diet, but at least you don't have to worry about an insulin spike.

So the main point of this article is very simple. You should eat small, well-rounded meals most of the time. These should include some proteins, some fats, some fiber, and some carbs. During (only if it's a long workout) and after hard workouts, you should supplement your diet with sugar or simple carbohydrates. After this, you should go back to eating well-rounded meals again.

Sports nutrition has evolved this process even further. In nature, foods are generally slow to digest. Nature's great sports foods are things such as bananas and figs. These are sugary but still contain fiber and other nutrients. Science has found ways to make foods that are even more efficient during sports. These basically manipulate pH levels and process the sugars to speed them into your system. Outstanding when you need it. Terrible when you don't.

They've even taken this a step further by finding a ratio of other nonsugary nutrients (like protein) that can be transported by the sugar to give you a further benefit. Beachbody's Results and Recovery Formula uses this science. When you're bonking during a hard workout, it speeds nutrients that are essential for quick recovery into your system as quickly as possible.

I can't stress how important it is that sports fuels be used for sports performance only. Gatorade, soda, and all sugar candies (hey, no fat!) all function as the poor man's sports foods. Unfortunately, those perusing the Quick Stop generally aren't trying to fuel up after doing Plyo X, and therein may lay our obesity trend.

In case the topic is still a bit fuzzy, let's use the above logic on the examples in the intro:

An Ironman athlete is doing intense exercise for 10 to 12 hours or more. During this time, that athlete is mainly burning glycogen, which is gone after an hour or so. The athlete burns stored fat, too, but this is limited in its effectiveness. To race, the athlete must replenish with sports foods because they contain the only nutrients that the athlete will digest fast enough to help. To complete an Ironman, especially at your physical limit, it may take 5,000 calories coming mainly from sugar.
This is a sports-specific diet only. Someone trying to eat that way during a viewing of the Lord of the Rings trilogy would be lucky to stay out of the emergency room. Conversely, if you tried to maintain a 25-mph speed for 8 hours on your bike while munching on raw spinach and lean steak, you'd bonk so hard you'd be praying to get yanked from the race at the first checkpoint.

That should cover your 911 on nutrient timing. Next time, we'll move on to the topic of supplements. Are they magic pills, overhyped placebos, or something in between?

My Husband and P90X 8/27/09

Wednesday is sometimes called "Hump Day" and for good reason. Depending on how you look at it , the day can be "Yay, half way to the weekend" (which is my take) or "Oh crap, am I going to make it to the weekend". Yesterday, the latter was my husband. He works 6 days a week. And I truly, truly appreciate him for that! But, sometimes, he gets super tired once he gets home and sits for a minute.
This is a perfect example of how doing a program like P90X with someone or having a Beachbody Coach, like me, can benefit someone. He has decided that he wants to do his workout by himself, even on a day like yesterday when we were both scheduled to do the same P90X workout. For more than one reason, but I think the main reason is he wants to try and get those moves down and just ask for help when only needed. Typical guys.
I understand. The problem was that last night, he was dragging his feet, looking for every excuse he could to not do it at all. And it is hard motivating your self, especially in the beginning. You are sore from the previous workout, tired from work...etc. Enter ME..."No way, get in there and just do it. Even if you do half of it, JUST DO IT!!!!" So after about 6 attempts at nudging, he went in there and "Brought It" and did the whole Shoulders and Arms plus Ab Ripper X routines. Afterwards he came to me and said he was glad he did that and had a burst of energy and felt very proud of himself. He even admitted that Ab Ripper X was rough and he could not do all of the moves but he did it regardless ☺
So my lesson for the day on starting a program and sticking to it is a quote from Tony Horton himself..."Do your best and forget the rest". If you just go in there and "Push Play", it will happen.
It does help when you have someone to nudge you. You may have that person at home, but if not...there is always someone at Team Beachbody to help you too. I would be honored to keep you motivated and accountable for your program.
Today is Yoga X day. I am not a big yoga fan. I tend to do Stretch X in place. However...Tony sneaks in a bit of yoga into many of the routines. I am pretty sore myself, so I am doing the yoga. Not sure what Jay will do, but I guarantee...he will do something.

Wednesday, August 26, 2009

My Husband and P90X

I have been on my fitness journey now for a while. When I started, I would stay up late after the craziness of the evening was all over and do my P90X routine for the day. At the time, my living room was my gym. Often my husband would sit at the family computer in the room and snicker and make comments like "Ha, I could do that, that is easy". You know they say not to poke fun at people doing something, unless they try it themselves. I know there is a saying in there. Anyway, after many months of, "I think I am gonna start P90X"...he did his first workout in the P90X Lean program. Core Synergistics. Not much use of weights, just your body doing some core weight mostly. He was humbled and asked me to stay in the room and help him get the moves down. So, I did. He made it through and said, I really don't feel much of anything. That was Monday...the day I like to call, Fresh Start Monday. Tuesday morn I found him sitting barely on the edge of the bed holding his sides. Yeah, he was feeling it fo'
I am so very proud of him. It really does change your life. It makes you more positive and you just feel so much better inside and out. I am not saying it is for everyone, but if you think you are up to the task...just try it. I will be glad to email anyone the little fitness test you get when you begin the program to see if you are "Up to the task".
Jay did day two last night....Cardio X all by himself ☺ He only needed assistance once trying to figure out a kick boxing move (he was making it more difficult than it was). The thing is, nobody sees you and you can take your time and push pause if you need to. If you just keep pushing play everyday,it will be so rewarding.
I plan on keeping a blog going of his journey with P90X. It is really cool to see someone else succeed and challenge themself everyday to get er done. We are in our 40's and doing this. Tony Horton is in his 50's. A healthy adult at any age can do this if they are willing to put in the effort.
I will keep you posted...tonight he gets to do some strength training with Arms and Shoulders and Ab Ripper X. Fun, Fun!

Get on the P90X Train...woot, woot!