Category Archives: Body Fat

Why Weight is simply a VANITY METRIC

Eat some Carbs, Digestible Fat and Cholesterol it’s OK

Here is some interesting information I have been churning around for years but have never been able to put togheter til now.
Weight loss myths, glycogen stores and low carb diets. This is something I have been preaching for years ~ “That we do not vilify carbs! We just eat good ones”. Oh, I mean good for you carbs.

Note here that digestive fat is not you enemy either.  WHAT? Carbs and Fat not my enemy?  Yes.  Read on.

If you dig into the facts, what weight really comes off during that first week or two of a low carb diet is not so impressive is it?  Well because weight is a vanity metric.  It is way down the list of healthier living metrics as far as I am concerned.  Low carb diets are just not thee answer long term ………..Please Christopher do tell!

Well, when you cut the carbs out of your diet, your body empties out the “emergency” stores of the carbohydrate it keeps in the liver and muscles in the form of a substance called glycogen. Glycogen is a normal part of our metabolism and allows us to do energy-intensive things like sprinting and jogging, Yates bent over rows (best single exercise in the gym), and explosive activities by letting us draw on the carbs stored in our muscles for energy. These are chains of glucose, Master Sugar if you will.  The big daddy of all sugars as far as an energy source is concerned.

Moreover, the glycogen stored in our liver allows us to keep our melon functioning. Makes us smarter, happier you know.  The normal person, someone eating a regular well balanced diet, needs 100-120 gr of glucose a day merely to supply the brain’s basic needs (unless you are like me and have to account for the extraordinary brain function).

If the body can’t get glucose from the dietary sugar and carbohydrate ingested, it has two choices: consume glycogen (the stored carbohydrate in the liver in this instance), or convert another digestive substance for energy.  But what if there is no dietary carbohydrates to munch on?  

In low/no carb environments we create with Atkins etc. the source the body will go to for energy is the muscle.  Oh shit.  Aren’t we trying to BUILD muscle not feed it to the body?  Aye Aye Captain! To make it more clear for the lay person, the body converts protein into energy using a lengthy process called “gluconeogenesis” which takes place in the liver. Simply Illustrated here: 8^)

Because we “Leanergetics”, and the body, want to avoid using its/our own muscle fibers for fuel, it does what it/we can to keep that liver glycogen store filled up.

So now what you selling some supplements Christopher? You know me better than that.

Hmm how bout another awesome health wellness offer on the interwebs.  Like this: ACT NOW!  Just pop a glycogen supplement in your gullet and wella, magic.  Lose 12 lbs in 6 days!  You must hurry ~ sign up now.  ~ THE END ~

 

 C’Mon, we have seen enough of those right?  And this can’t be the end of my blog post because I haven’t even rambled on endlessly,,,,,,,yet!

Now let’s move to Dog analogies. I do base my internet celebrity on comparisons of dogs to humans. This in mind, I submit the following argument.  George Hicox, an extraordinary dog trainer (the psychology), nutritionist (it’s the food stupid), and health practitioner (injury prevention~endurance), wrote in a 2003 article which has stuck with me over the years.

“Fat is the most critical nutrition as digestible fat is the only easy way to increase caloric energy (I believe because we have a maximum of volume we can intake). Performance dogs (Leanergetix Master’s Program in humans) will STORE up to 50% of their energy requirements. In fact the more fat is put into the bloodstream there is more available to use. Studies now show that even an off-season dog (or sedentary human) will benefit from a high-fat high-protein balanced diet” (The Program).

See George’s full article here.   And if you have gun dogs FFS attend one of his classes!

George peaked my curiosity with the Glycogen replacement mantra almost 10 years ago, and I have wanted to create a Glycogen ingest-able for humans ever since.  If gun dogs like Annie (Yoked) and Ruben (not so much), eat, sprint, and sleep (recover), to get in great shape, then why won’t a high fat, high protein, well balanced diet, work for us?  ——    if followed precisely it can.
 

Please note – this is for extremely active people performing sprints and high intensity resistance training not for people doing what Rueben and Annie are doing here.  For that kind of weight loss we have Leanergetix “The Program” for more sedentary dogs.

It does work. We Leanergetics know it works….ask anyone.  Can I ask my mother, can I tell that I love her……….can I call her now?(Quote: F-Fletch)

We know this to be true through experience with many subjects on the Leanergetix Master’s Program and though much of my own self experimentation.  You do not want to live me, no seriously.

Nutritional research that shows that a typical 150 lb man holds about three quarters of a pound of glycogen. But what most people don’t know is that each molecule of glycogen is bound to four molecules of water. (well come to think of it most people do not know that a man holds any Glycogen).

Water has weight too, a lot of weight. This means that when your liver and muscles are charged up with glycogen it adds an additional four or five pounds or more to your body weight.  Being that I am the Jerry McGuire of health coaches, this kid keeps asking me random questions.  “@Lentilchef, do you know how much a pound of water weighs?”Still of Renée Zellweger and Jonathan Lipnicki in Jerry Maguire
“No Ray. How much?”  8.36 pounds slightly less than the human head!”  Thanks Ray.

Those first few pounds on a low/no carb diet get you motivated to continue your diet.  I am all for that.  But if not followed by an exit strategy of maintenance, that weight returns swiftly and abandon rates on long term adherence to a sustainable nutritional plan skyrocket.  Digression ensues.  But hilarity does not.

This is what happens after the medically supervised HCG diet. I had early success on this diet and if followed precisely it has tremendous benefits.  However, I now contend with the three week maintenance period of no sugar/no starch required after, why not just do the “Better than HCG diet” which is Leanergetix to the core.  No Sugar or Starch for three weeks and you are no worse for the wear.  You can loose a lb. a day on doing this, but it is still not the whole truth about body composition.  

AM I writing a book or a blog post?  Rabbit trails, rabbit trails, back to our main story.

When you start a very low carb diet you cut off the body’s supply of dietary carbohydrate and this leads to a rapid emptying of these liver and muscle glycogen stores. And when you lose that glycogen, you also lose the associated water; not to mention stamina and endurance in a big way sweety cakes.  That’s the reason why, during the first couple days of a low carb diet, you lose weight so dramatically. It’s also why you may feel slimmer and lose “inches.” You haven’t lost fat. You’ve simply dumped the water out of your muscles,and most alarmingly, your liver and your heart. This is why I insist that our participants measure body fat content and measure it as they go along.  It tells the story more precisely about body composition.  But weight is the vanity value.  As you know, Leanergetix is about rich life and goes beyond vanity.  We need to know, are we losing fat and gaining muscle? Yes…..awesome.

But what happens when you go off the diet for one day like during the Leanergetix Swedish Saturday? If you eat a significant amount of carbs, your liver and muscles grab glucose from your bloodstream to replenish your emergency supply of glycogen . As they do this, four molecules of water join each molecule of glycogen and, as fast as you can say, “For f(*ks sakes @Lentilchef I gained 8 lbs. on Saturday”!) The pounds you lost all week stack up on your all ready distended boiler like canned hams.  Be not discouraged and stop the weighing thing already, get your body ft measured.

So does it take a boatload of carbs to replenish your Glycogen?  I think not.  Lyle McDonald’s book, The Ketogenic Diet, and in the cyclical Ketogenic Diet, the author assumes that three quarters of a pound of glycogen that a 150 lb. person stores in his body only equates to about 70 grams of carbohydrate.  That, plus the Glycogen stored in the muscles added to it, you simply have to Eat that half a bag of white chips you love so much and you have arrived.  Plenty of carbs loaded for the next week.  You are replenished.

So if you cut your carbs or eat slow carbs (as recommended by yours truly, also in BFL, 4 Hour body, Slow CarbDiet ), you eliminate the blood sugar swings that cause hunger in most people and dips in your energy levels later in the day. The cravings you used to get when dieting may fade out in as little as two weeks (when I figure out the psychological cravings I will put my peanut butter down). When you stop eating in response to those nasty hunger cravings, you will find it much easier to eat a whole lot less than you used to. It is the drop in calorie intake that follows this drop in hunger that that results in the very real and often dramatic weight loss so many long-term low carbers report.

Will you gain it all back when you go off the diet? I’m hear to report; you will, and then some.

If you go off plan for a day, gain a few pounds of water weight don’t panic when you step on the scale. That instant 3 to 8 pounds you gained is only water.  how bout not ever weighing on Sunday why not just weigh on Saturday mornings.  Then eat a high fat, high protein, high fiber breakfast going into the rest of your Swedish Saturday and maybe even perform a high intensity resistance training sessions.  Your off to the races.

Conclusion.  Let’s get on a sustained program that increases energy and promotes real fat loss while adding to our muscle composition. Is this possible?  HELLO.  See Greatist for more tips

 
We do not have  problem with digestive fat on our Programs especially if your active, so go out and have a little peanut butter and rendered Kobe beef fat (Snake River Farms) drizzled over your Breyer’s no sugar added Ice Cream, and have a wonderful fat losing~learning experience.
 
Throw some toasted Macadamia nuts on there for good measure why don’t you, and remember this program is simple, and its here to stay.

Now you say what is this Leanergetix diet?  It’s a personal program delivered to each person individually.  We do promise three things: it will simple (not EASY), it will be Badass tasty, and it will be inexpensive.  We teach three things; How to shop, how to cook, and how to eat.  One more thing if you commit yourself to this simple protocol you will lean up, you will gain extraordinary energy, and your life will get better!

So back to my title, if taken in the context of a healthy eating lifestyle like Greatist the best health and wellness site out there, you can, and should eat these things!

3et’s se what you are made of, comment below.

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Casseolets and The Better Than HCG Diet

I wish you people would quit prying into my private life but if you must know how became so obsessed with rapid weight loss I will tell.

You know how it all started for me? The HCG protocol. Did it work? Absolutely it did. It is strict, insanely strict and MUST it be medically supervised as far as I am concerned. It does.  1-2 pounds a day if you are precise with execution.  From 290 to 245 on this protocol I went, but I zig-zagged up and down. If you are not precise it can be disastrous, the opposite affect can occur.  But for those who nothing else seems to work, maybe you should give it a shot.  If nothing else you will learn about portions, high quality proteins, and what the body is capable of under disciplined conditions.

Now that ladies and gentleman is a fit pastor, humbly speaking of course

Now what HCG helps with during the extremely low calorie diet phase (P1) is the hunger and cravings. The first phase is fairly easy (for me at least). However the difficulty for me was transitioning from (P1) to phase 2 (P2).

I normally stray from controversy or at least keep it to dietary cholesterol, kale, and egg yolks, but today I want to mention a hypothesis that I can never test.  A pregnant woman could survive off of body fat alone because of the miraculous power of HCG in her system.  She would receive all of the necessary nutrients for her body fat as directed by the hypothalamus using the HCG hormone.  Research for yourself.  That is just a hypothesis.

(P2) of the protocol is the No Sugar, No Starch phase seems to give many people trouble. I had already been experimenting with a group who were diabetic and using a modified protocol to achieve their weight loss goals in the Pacific Northwest. Since I was deep in throws of ADHD as usual, I could not stick the protocol and I felt compelled to experiment with modifications myself. How bout a little more food, and adding exercise (which is not recommended on the protocol).  Self experimentation has taught me so much over the years and I was driven to learn more so I tinkered, and landed with a high protein, high fat, low non-fiber carbohydrate (NFC) protocol. We named it “The Program”.

Experiment I did.  I discovered maybe you don’t have to do the protocol at all. How bout if you do the no sugar no starch (P2)  and don’t ingest any HCG at all?  Just start with no sugar no starch (P2).  Instead seek to your fill of your carbohydrate deficiency you experience on many high protein diets, with fiber rich carbs (complex be careful here non-white refined carbs).  Add a 1000 calories of fat and NFC.  Get that load from beans and lentils, avocados and nuts?  What a hypothesis.  Many of you are just starting to realize that I am not only judiciously humble, but formidably intelligent as well!

Well their you have it – the Leanergetix motivation.  That coupled with the 93 other diets and workout programs I had tried that just didn’t quite work (I had by then abandoned the Coors Light Diet).  I just self experimented, did a phenomenal amount of research, and I found that “The Program” works. 

I discovered the life changing La Croix at this time

What about your obsession with the little fiber rich, nutrient riddled ground dwellers? Let me tell you how this came to pass!  I was searching on the information superhighway for recipes for lentils and beans and I found a little information on why beans and lentils had fallen from popularity in the mainstream.  One of the many reasons was that they were considered peasant food in many cultures. That stigma, coupled with the methane that can be created in the low abdomen from eating non-soaked or non-rinsed legumes was the death sentence for this lovely little creatures.  They faded from popularity.

 
Ok, we could brush it under the rug, but it just might linger there.  I know from experience if you prepare legumes improperly, or eat a lot of sugar alcohol, you will diminish the population you have of family and friends.  While experimenting I received plenty of calls from the boys at Berkley, asking questions about the seismic activity in my drawers. It doesn’t have to be this way.  Simply rinse your beans thoroughly or soak them overnight if you are using dried.  Also, eat “THE BAR”, only one per day, and stay away from anything with sugar alcohol in it.  There you have been warned.  Back to the captivating story.

Additionally I found several recipes for a dish called casseolettes.  They are simply dried beans, a meat, and vegetables placed in a roasting pan in the morning, and taken out at upon returning home from work.  A complete nutritious kick ass tasting meal.  Take that Jenny.  Well that is how it started.

As a result of this quest I also had to find a meal replacement with high protein, high fiber, high vitamins, high healthy fat, and low NFCs (WFC). I went looking for a bar I could eat as a supplement that had the same characteristics as the casseolettes. And this was wonderfully eye opening exercise.  I searched high and low.  Near and far.  Low Fat, High Fiber, No Sugar, All Natural, Pure Protein, recommended by Dr. Oz., blah blah blah.  Its all shit!  SUGAR, SUGAR ALCOHOL, SUCRALOSE, CANE, you name it they all have sugar.  443 bars later I had almost given up.

It wouldn’t be one of my posts without a couple of significant digressions,  so here it goes again.

I went with my pops into a GNC today in Santa Clarita, CA (actually several because the first ones didn’t carry “THE BAR”).  Well, I met two gorgeous and knowledgeable young ladies (yes they were crazy about us, can you blame them?  They are only human), Dera and Gaby.  They were so bright so positive, they even wished us a happy 2013 – extra-specially awesome customer experience!!!!!

Anyway Dera had tried “THE BAR” and we shared enthusiastic notes.  Well those of you that know my dad know know he needs to be on “Leanergetix, “The Program””. Granted he has lost 20 lbs over the last few months, sometimes it is just a matter of someone like me teaching him what to eat and when. So I asked him to give me a week and that would be enough to get the momentum going.  Trips back to GNC down the street to see Dera and Gaby notwithstanding.

In previous attempts to show dad the joys of Leanergetix I had led him astray.  I recommended a bar that was awesome tasting but full of sugar and non-fiber carbs.  (NFC)  Bad me, bad.

Back to the epicurean BAR experience at the GNC.  So Dera and I agreed that we favored chocolate the best, although Vanilla Almond and Cinnamon Roll are certainly badass.  (Ouch 6 grams of sugar alcohol in Cinnamon roll) I also tried the sugar alcohol infested Banana Nut Bar, and I must say definitely in the badass category,  but not an acceptable nutritional profile for the Program.  We then talked of the bliss and joy experienced when placing “The Bar” in the microwave for 10 seconds.  STOP ME STOP ME – Dera, try a little almond butter on it when it comes out – are you fuckin joking me?

I had found “THE BAR” – Finally I could snack on a delicious treat that met the rigorous demands of “The Program”.  I am absolutely giddy about these bars.  You can bet those marketeers at Quest will want to place a photo of yours truly on their boxes one day just like La Croix does!  I think it goes without saying.

If you haven’t heard of Quest Bars KNOW ABOUT IT!  just check the label for the proper ones.

If you would like me to be the poster child on one of your products please call me at 208-615-lean.

In closing, Jennifer Aniston if you are reading this, I will be your personal trainer and chef for no charge!  THE PROGRAM WORKS.

My Film debut, Awesome Ketchum Residents, and Powder Magazine.

My film Debut

As more requests for a better quality video on how to make the High Protein, Low and Slow Carb, “Bad Ass Orange Roughy” recipe have been rolling in, I was able to shoot this in my spare time.  Since this is filmed post workout, and my make up assistant is doing a bikini spread in Bora Bora this week, (not to mention my image consultant is probably a gassed that I would choose today to step on to the business end of a camera) this is the best I could do with my Giada impersonation.

Spectacular Encounters


With that video now going viral on You Tube now I wanted to talk a little about some remarkable things that have happened to me that are just great stories of humanity.

First, the Bone and I were driving into Silver Creek on a brisk but sunny November day to catch the tail end of the epic Thanksgiving helgramite hatch. Since our recently acquired Leanergetix energy levels were hitting all time highs, our already silly life of peregrination was taking us from epic adventure to epic adventure.  As we pulled across the ever-soothing wash-boarded Kilpatrick bridge we saw this dapper gentleman from Scotland enjoying a pipe between Native Idaho Kamloops runs.  Notice he is not wearing and gloves brrrrrrr.

Well, Lonnie (the only one in the picture) not seeming to be the type to complain, let us know the hatch was on and he had to step out of the arctic waters by virtue of the fact his hands were so cold.  I offered him some hand warmers and at that exact moment remembered I  had an extra mismatched pair of fingerless convertible mittens in my McGyver kit.  I gave them to him and we went on our merry way.  Lonnie had warm hands and I was gleaming with socially altruistic joy.  The fishing and time spent with The Bone on the Creek that day was awesome.
Fast forward to 2 weeks ago near the Silver Creek Conservatory building for my last CutBrown adventure of the season.  Coincidentally, (My first thought was to use ironically here but all of you self proclaimed Internet copywriters would be all over me like a hobo on a chopped brisket sandwich from Goodwood BBQ) I was feverishly tearing the F-250 up looking for everything I had misplaced earlier that week and most notably, my good set of matching fingerless mittens (for you slower readers that is my good pair ~ no Lonnie doesn’t have them). 
****Rabbit Trail Alert****** Fishing Hack – Wear latex gloves under your mittens for maximum warmth while preserving tippet feel.  It will change your life.
I am back on track now and to make a long story longer ~ I was chatting with this amazingly interesting Sun Valley resident that was in incredible health even with 88 youthful years under his belt.  He kind of appeared out of nowhere beside my pickup as I exited.  He just wanted to chat with someone I supposed. I noticed immediately this man was something special.  He  was genuine, caring, passed on some hunting access spots, and even some fishing secrets.  These types are few and far between.
But those pesky gloves.  While I continued to get dressed in my “Jack Hall, Day after tomorrow arctic fishing suit” ~~ notice the incredible resemblance, this seasoned outdoors man talked of nostalgic days gone by.   
The sportsman (let’s call him Otis as I am awaiting permission to disclose his identity and a cool photo) Otis, tells me of his impending near death experience some 20 years before.  Type 2 Diabetes.  “But wait Otis! You have incredible energy. You are out here hunting Chukars of all things. You look as healthy as they come.  To what do you attribute your comeback?”
“Well, to whom would be my wonderful wife and of course my doctor too. And to what?  My nutritional lifestyle my doctor insisted on”, he emphatically stated.  He excitedly went on and on about his diet (as I might  in rare circumstances).  “Christopher, I have been eating a High Protein, Slow Carbohydrate diet for 20 years now.  It has been simple and I like it.  No white refined carbohydrates a lot of Silver Creek Trout (author embellished paraphrase).
I am not shitting you, he sold the Leanergetix Program to me right there on the banks of The Creek.  It was surreal, a jaw-dropping moment for me.  But as always, that is not all.
As you remember I was rummaging through my truck trying to find my fingerless mittens.  Just about the time I had torn the bed liner out of my pickup looking, Otis appears with a battle worn pair of toasty wool fingerless mittens.  “Here you go.  You can return these to me when you come by the house in Sun Valley for a cocktail next time you are up”.  
photo.JPGAre you f**85ng joking me.  Chills ran across the hair on my back.  This Otis was unforgettable! He told great stories and jokes (that can’t be repeated in this family friendly forum), and he just had a sweet spirit.  I can’t wait to see him again.  If you don’t believe in paying it forward, I think you ought to sit in a semester with Kevin Spacey.  These things don’t happen in this day and age, do they?
Now, to this weekend in Sun Valley.  Not only the great family time and shared Swedish Saturday:

Not only the Keep Moving and everything is epic landscape;

But I met two more amazing Sun Valley residents that gave to me without expectation.  Boy I am really liking Ketchum, ID these days.  I rolled into the Starbuck’s after my morning adventures taking photos and the setting was so inviting. There was an artist playing indie music of some kind off in the corner and there were free unhealthy treats I avoided, neatly displayed on the bar top against the window.  Immediately I bumped into the most friendly gentleman.  A skiing enthusiast who was selling the Ketchum story as if he was trying to re-elect Randy Hall.

Powder Magazine

Now I chewed his ear off with why life was so great and he cheerfully gave me a gratis, extra smooth, Smith Optics Beanie to show Ketchum’s thanks for my patronage.  As if that wasn’t enough he then handed me a 30 year anniversary edition of “Powder Magazine”.   He then directed me to a “photo spectacular” article by, Jake Moe on the history of Powder Magazine.  This is Lodge coffee table material (if you would like to buy a massive lodge coffee table call me 208-724-3791).  The name on the article was familiar however, being I only ski March and Aprils’ in shorts, on top of hero snow, the name was only vaguely familiar.  I had skimmed through Powder and enjoyed over the years but I always thought is was more for the eyebrow deep, obsessive types.  Definitely not me.

I have been converted.  What a spectacular story and issue. Powder 40th Anniversary Issue Here.

What I came to find out is this energetic, extra awesome, powder hound, was Jake Moe himself. The author of that killer history of Powder.  Not only that, he is the founder of Powder Magazine.  And I thought he was a well meaning barista – completely mind blowing.

Nothing more could possibly happen on this epic early Sunday morning in Ketchum that had been so eventful thus far….. But it was only 8:30 AM (oh the energy).  So as your pastor used to say 30 minutes before the end of his sermon every Sunday, “IN CLOSING”:

I returned to my trusted GMC Denali only to find that I had left my lights on after photographing a herd of elk up the east fork of the Wood earlier that morning.  Hence a dead battery.  Only after standing on the intersection in Downtown Ketchum with my “will work for jump start” sign for a few short minutes, and nearly suffering the ill effects of a grand-maul seizure, I returned to the comfort and warmth of the Starbucks/Visitors Center.  (Apparently Sun Valley residents commuting through Ketchum are terrified of would be panhandlers. I me c’mon you think that I do not know where the best free continental breakfasts are in the valley).

Inside the Cafe I humbly requested the assistance of any would be mechanic. Once again as if it were fate a wonderfully kind fellow, clad in killer Patagonia puffer coat, came to my assistance.  We chatted a while and jumped the limping Denali back to health.  A firm handshake and off to the whacky shred fest on the mountain he went.  Another extra specially awesome human interaction in Ketchum.  Who was this stranger?  Well it was Don who boasts Sturtavants as his passion, and maybe owns some additional interests there.  Sturtavant’s is an outdoor enthusiasts shop in Hailey and Ketchum. I will go and shop there more than usual because of Don being such a great guy.

Wow there is something this town. Eating right. People always moving, staying active, being kind, and just overall common decency.  I would deem it especially rich (not $), and functional living.  I now declare Ketchum my third home.  Behind 1 Boise and 2 Hagerman as if you were interested.  It should be noted I will not be paying property taxes there however.  What a great life we can have if we only live a little each day!       Cheers.

PARTING SHOTS

You have 8.5 Minutes For Cardio?

If you have 8.5 minutes for Cardio and you are doing long slow distance now, I may have just what the doctor ordered.  I have been researching explosive exercise for Cardiovascular Health, Training, Speed, Fat Loss, Endurance (yes I said endurance), and in some cases help for early onset Alzheimer’s.  Moreover, high intensity training has shown to provide a better quality of life for Parkinson’s sufferers.  I am not trying to start an argument here check it out for yourself Forced exercise and Parkinson’s .


Now just a suggestion as always.  Try walking briskly for 1 Minute to warm up and then:
Sprinting for 45 sec, brisk walk for 30 seconds and repeat 5 times.  Your done.  If you can do this twice a day wow.

See excerpt in this article from the NY Times:

Dr. Gaesser, however, asked his volunteers to walk briskly at an intensity equaling about 75 percent of each volunteer’s maximum heart rate for 10 minutes three times during the day. The sessions took place at 9:30 a.m., 1:30 p.m. and 5:30 p.m.

On a separate day, the volunteers completed one 30-minute supervised session of brisk walking in midafternoon, while on a final day, they did not exercise at all.

All of them wore cuffs that monitored blood pressure continuously for 24 hours at a time.
As it turned out, exercise was helpful in controlling blood pressure, but breaking up the workout into three short sessions was significantly more effective than the single half-hour session. “The fractionized exercise led to lower average 24-hour blood pressure readings,” Dr. Gaesser says.

It also resulted in lower blood pressure “load,” or the number of incidences during the day when a volunteer’s blood pressure spiked above 140/90. Lowering blood pressure load is important, he points out, because a relatively high load “seems to be an indicator that someone with prehypertension is likely to progress” to full-blown, clinically high blood pressure.  Read Full Story

All the kids are doing it.  It works.  We have made huge fat loss and energy gains with only this type of cardio.  My health numbers are so improved. You will have to wait for the book for these numbers.

If you can’t run the sprints run the stairs.  If you are unable to run stairs skip every step or walk them briskly.  If you can only walk to the mailbox, do it twice.  A little more each time.  We just want you to get moving so you can see and do more things in life!  Life will get better I assure you.

Exploring Metabolic Adaptation

The title of this blog post will have readers clamoring to get a spot in line to read it first, I know.

 And all though I tested this post first by getting insomniacs to fall asleep, it is really a key component to my assumptions about glycogen and increased energy and endurance.  How muscle growth and fat burning are a result of well executed nutrient delivery and timing.  So if you can’t sleep anyway, give it a read.  I will always be looking for ways to source more endurance and personal energy.

Great news our metabolism adapts to changing conditions, the bad news is it is typically working against us.  Weeeeeheeeeeee another hurdle to overcome in our quest for that six pack.

As we get closer to our leaner goals, our metabolism slows.  What’s interesting is most people have been led to believe the opposite is true.  Many people eat more as they become leaner because they believe their metabolism is up.  Not the case.   From a purely caloric perspective, the lower in body fat% you go, the more calories you must restrict and the harder you must exercise.

However there are ways to turn this adaptation into a benefit if we understand the delivery of fuel to the muscle cells and the delivery of Glycogen (a group of glucose ((sugar cells)) to the muscles.  And the fact our endurance can also adapt to changing conditions will enable us to achieve our goals when the chips are down, when we are in that overtime period of the Stanley Cup Finals.

Now for more of the technical physiology we defer Dr. Mike Davis of Oklahoma Sate University.

…samples taken immediately after they(iditirod dogs) finished racing and samples taken many hours afterwards. The muscle tissue was tested for muscle glycogen levels. The researchers found that during the first day of racing, the sled dogs used a significant portion of their stored glycogen. On the last day of racing, though, the sled dogs had used only a small portion of their stored glycogen, even though they had completed the same amount of exercise. Based on this experiment, Dr. Davis concluded that the sled dogs must adapt to such strenuous levels of exercise so that they no longer rely on their stored glycogen.

In a previous set of experiments, he and his team took blood samples of dogs before, during, and after racing five consecutive days. The blood samples were tested for many components, including two important markers of tissue damage: creatine phosphokinase (CPK) and cardiac troponin. When tissue cells die, their components are released into the blood stream, so high levels of these components indicate tissue damage. CPK is a marker for skeletal muscle cell damage and cardiac troponin indicates cardiac muscle cell damage. Dr. Davis found that CPK and cardiac troponin levels in the sled dogs were high after the first day of exercise, indicating significant tissue damage which would be expected from such strenuous exercise. After several days, though, these levels started to decrease as the dogs adapted to the high levels of exercise.
Fatigue, and Then No Fatigue
The experiments on muscle glycogen levels supported Dr. Davis’s previous findings on CPK and cardiac troponin. After the first day of exercise, the dogs exhibited all the symptoms of strenuous exercise: fatigue, decreased glycogen reserves, and increased tissue damage. By the last days of the race, though, these symptoms had dissipated and the dogs were not experiencing fatigue. In fact, their glycogen reserves had increased, and the CPK and cardiac troponin levels were lower. With these changes the sled dogs were the same metabolically on the last day of racing as the first, except for the fact that they were burning 8,000 calories per day. “The sled dogs’ ability to adapt is absolutely astonishing,” remarked Dr. Davis. “We now know what they’re doing. What we want to know is how.” 
My assumption is that the dogs are either being administered high levels of protein, high levels of fat and low levels of slow burning carbohydrates, they are being administered external source of glycogen, or both.  I think it is both.  Any mushers out thee that confirm my assumptions?

Bad news, if we train hard we our body will adapt, and then we will have to train harder to get leaner.

Good news, with are new found nutrient intake, we will have the energy!

If so this would be in line of what we are trying to achieve with Leanergetix.    Of course we can not administer external glycogen today but we can control what we eat and when.
So we will continue to eat a high Protein, med fat, and low slow carbohydrate diet as we continue to lean up.  Further, we will need endurance with the declining number of calories we will be ingesting as we get leaner so nutrient delivery and timing will become more paramount here.
Is my assumption ludicrous or could it make sense?

If this is interesting to you. 

Nothing tastes as good as six pack feels

Need I say more?

You ever notice you never hear people that look like this saying, “it was easy”  or “I did this in 10 days.”?

Stay tuned for more information on our Six pack solstice competition that will run from the first Sunday after Thanksgiving until the end of the world 12/21/2012.

Shoot at the Right Target – The Body Fat Test

As we have gone through the quest together to be leaner, more nourished active members of society, we have many people lose over a ton of weight.  Weight is a great measure and gives most a real boost when they come out of the gates.

The problem is the minute we add exercise to The Leanergetic Program we gain muscle.  Why?  Being that the program is slightly ketegenic, extremely protein rich, and the fact we bring ourselves out of the catatonic state into anabolic so quickly each day, weight becomes a tricky unit of measure.

In order to be successful you have to measure though a “portal” into what is really going on in your body.  For instance, I have a subject who is losing body fat % but not weight at the rate he would like. He knows he is gaining muscle but still must live in a posture of doubt.  And really, weight loss game theory sort of goes out the window if you are having a competition to get jump started. Muscle takes up less space but the scale says different.  You get it.

You must know your body fat percent because I believe your body fat tells you more about your body than any other test outside of huge set of chem screens. Body fat percentage tells you of course how much blubber you have (I have 17.2 right now), your muscle mass and what exactly you need to gain or lose. All this being said, here are couple of ways you can accomplish this measurement.

  1. Go to your gym and get a body fat measurement.
  2. Find a bod pod near you. – Submersion tanks if you are the Altered States type.
  3. Buy a body fat caliper – try Walmart or your local gym outfitter.
  4. Because we have a love hate relationship with Tony at P90x – click on the link below: