Fitness myth: fat burning food

👉Fat burning food is more of a beautiful myth than the truth. With any food that enters the body, the exact opposite happens: all food contains calories, and if they are extra for a person, they will go into fat.

 

The body can only be in two states:

Anabolic state:

We eat, the food goes to the stomach, then to the small intestine. From there, the substances enter the bloodstream, and the body begins to use them or sends them to storage. This is the time when the hormone insulin is active. All fat burning stops at this point.

🔸Catabolic state:

When the body has finished digesting and assimilating food (3-5 hours), it begins to use its reserves for energy supply. Just now, the body is in the “fat burning” mode.

Each day, the phases alternate several times.

✅This is the principle of fat accumulation and weight loss:

If the total energy comes in more than the body spends, the person gets fat. If on the contrary, the weight loss happens.

So the idea of fat burning food is not a true fact.

 

🔺Fat burning products

Any food has calories — some more, some less. This means that any food can be stored in fat.

👉Scientists are finding different substances in food (red pepper, ginger, green tea, grapefruit, etc.) that increase metabolism or may slightly increase thermogenesis. But there are almost no good controlled studies in humans.

In addition, the research deals with highly concentrated extracts found in food. This is difficult to transfer to a normal diet, otherwise you will have to drink liters of tea, eat whole ginger, and kilos of pepper and pineapple.

✅Burning fat requires a calorie deficit, healthy foods, proper physical activity, consistency, and nothing else.

Listen to your body, see how it reacts to certain products and to various types of physical activity.

3 main supplements for men

Why you need supplements

Most likely, you lead an active lifestyle, monitor your diet, but you want to make your routine aimed at promoting health and self-improvement even more effective.

By exercising regularly, you expose your body to loads that have both positive and partly negative effects. In the sense that you actively lose microelements (when sweating during training), exercise the load on the joints, muscles and nervous system. This leads to the conclusion that it is necessary to take care not only of the loads that are useful for the body, but also of its recovery and supply with all the necessary vitamins and trace elements.

In this article, we will look at what basic supplements should be included in your diet for men to cover all the needs of the body. We also note that the needs of the male body differ from the needs of the female body due to physical, biological and physiological differences, so we emphasize that we are talking about supplements for men.

It is important to remember that supplements should be used in addition to a balanced, healthy diet that consists of whole, natural foods. They should not be taken as a substitute for healthy food or as a medicine to make up for deficiencies in the diet.

‌‌‌‌Effects of supplements

The positive effects of all the supplements listed below are confirmed by most studies. The main effects that all supplements have, are helping to gain and maintain muscle mass, maintain mental health, naturally produce testosterone, and much more.

The supplements listed below are relatively safe for regular use and do not require too much planning when they are included in an existing regimen.

Basic supplements necessary for a man

1. Proteins
We are talking about protein powders, and as a rule about the most affordable and common – whey isolate.

‌‌‌‌Useful properties of protein powder:

    • The presence of essential amino acids.
      One of the main benefits of including protein powder in your diet is that most of them contain essential amino acids. This is a key point in daily muscle building and recovery, as well as after heavy workouts. Some protein products do not contain all the amino acids, so taking supplements is a reliable way to provide yourself with enough of them.Most often, a protein supplement is consumed after a workout, as the body is more susceptible to using protein for protein synthesis. Protein synthesis is the process of using protein to repair muscle, and this is where the idea of the “anabolic window” comes from. Although the specified “window” is much longer than previously thought (from 30 minutes to 6 hours or more).

‌‌‌‌2. Creatine
Creatine is an organic compound that occurs in vertebrates and plays a role in the recycling of adenosine triphosphate (ATP), which is involved in energy metabolism in muscle and brain cells.

‌‌‌‌Useful properties of creatine:

    • Increased aerobic capacity.
      In a 2003 study published in the International Journal of Sports Nutrition and Exercise Metabolism, the authors suggested that creatine helped improve the performance of elite rowers during endurance training.
    • Promotes improved muscle strength and recovery.
      Studies show that creatine contributes to the production and maintenance of energy by effectively utilizing and maximizing the phosphocreatine energy system in skeletal muscles. Thus, if the energy systems are brought to the maximum, then there is a higher probability of increasing productivity.
    • Improving cognitive function.
      In addition to improving physical fitness, creatine also has a positive effect on cognitive function. A study published in 2018 in the journal Experimental Gerontology found that creatine has a positive effect on memory and thinking in healthy young adults.

‌‌‌‌3. Magnesium
In fact, magnesium is important for energy production, nervous system regulation, gene maintenance, protein formation, and the list goes on and on.

Useful properties of magnesium:

    • Improves mood and brain function
      Magnesium plays an important role in the healthy daily functioning of the brain and the formation of a good mood.
    • May help lower blood pressure.
      Studies have shown that magnesium helps improve blood circulation and may contribute to a small but consistent positive effect on lowering blood pressure.

How to make a wish correctly

From December 21 to 22 a very magical phenomenon is happening – the winter solstice.

The winter solstice is an astronomical phenomenon. According to ancient customs, it was believed that on this day the sun is born again. And the day begins to increase. All nature, all living things are renewed and reborn. Also, humans, as a part of nature, can change fate, leave all the bad and old behind.

Tips to prepare for changes

Start with cleaning the house, be sure to get rid of everything bad, old and unnecessary. When cleaning, think about how your home is filled with pure light energy.

Cleanse your body and mind. All types of meditation, relaxation will be very effective and useful, up to the improvement of internal well-being.

On these days, you should not swear, it is recommended to refrain from alcohol and fatty foods.

Spend time with friends and family in a good mood, dreaming of a bright future.

During this period, try to be as positive as possible, think only about the good, dream more, visualize.

The most effective method to make a wish

1. Write down your desire on a piece of paper, applying all the rules (in the present tense, without negations and blurring – clearly and specifically). You should be clear about what you want.

2. You must be prepared to the fulfillment of your desire. Many people are simply not ready to accept their desire when it comes true and its consequences. Think very seriously about the most important thing for you.

3. For these days keep thinking about your desire, visualize it, experience the emotions of having what you want.

Lactose-free diet: list of foods to eat

Although most people know that milk and dairy products usually contain lactose, there are many other hidden sources of this sugar in food. In fact, many baked goods, candy, baking mixes also contain lactose. This article discusses in detail the list of permitted and prohibited foods on a lactose-free diet.

Who should follow a lactose-free diet

Lactose is a simple sugar found in milk and dairy products. It is usually broken down by lactase, an enzyme in the small intestine. However, many people cannot produce lactase, which makes it impossible to digest the lactose contained in milk.

In fact, it is estimated that about 65% of the world’s population is lactose intolerant, meaning that they are unable to digest lactose.
Fortunately, following a lactose-free diet can minimize symptoms in people with this problem.

What foods to eat

As part of a lactose-free diet, you can eat many foods, including:

Fruits: apples, oranges, berries, peaches, plums, grapes, pineapples, mangoes
Vegetables: onions, garlic, broccoli, cabbage, spinach, arugula, greens, zucchini, carrots
Meat: beef, lamb, pork, veal
Poultry: chicken, turkey, goose, duck
Seafood: tuna, mackerel, salmon, anchovies crab, sardines, shellfish
Eggs: egg yolks and egg whites
Soy products: tofu, tempeh, natto, miso Legumes: beans, beans, lentils, chickpeas, peas
Whole grains: barley, buckwheat, quinoa, couscous, wheat, spelt, oats
Nuts: almonds, walnuts, pistachios, cashews, brazil nuts, hazelnuts
Seeds: chia seeds, flax seeds, sunflower seeds, pumpkin seeds
Alternative types of milk: lactose-free milk, rice milk, almond milk, oat milk, coconut milk, cashew milk, hemp milk
Lactose-free yogurts: coconut yogurt, almond yogurt, soy yogurt, cashew yogurt
Healthy fats: avocado, olive oil, sesame oil, coconut oil
Herbs and spices: turmeric, oregano, rosemary, basil, dill, mint
Drinks: water, tea, coffee, coconut water, juice

Keep in mind, that lactose-free milk products should be avoided by those who are allergic to dairy products, as they may contain milk proteins such as casein or whey.

Dairy Products

Some dairy products contain small amounts of lactose and can be well tolerated by many people with lactose intolerance. Meanwhile, some types of yogurt contain beneficial bacteria that can help in the digestion of lactose. Other dairy products that often contain small amounts of lactose include: kefir, skir, aged or hard cheeses, and cream.

Checking the label for added dairy products can help determine whether the product contains lactose.

6 habits to develop psychological stamina

Psychological tips that help Navy seals from the US army to stay focused, motivated and strong.

1. Eat the elephant piece by piece

This is the technique of successful planning and achieving goals. To work effectively in a team, you need to understand how your small contribution helps the whole team move towards the goal. And to do this, you need to break a large goal into small easily achievable tasks.

This tactic works in all areas of life. If you constantly think only about the final goal, you will always be in the clouds and get upset that in fact you do not succeed. Conversely, if you focus only on small tasks, you will not be able to see the big picture and you will feel that you are marking time in one place.

You need to combine both. Start small, but don’t forget the big goal you’re aiming for.

2. Visualize success

That’s what’s important for proper visualization.

Present everything as clearly and in detail as possible.
Scroll through your actions in your head to bring them to automatism.
Be optimistic. Do not think about failures, imagine that you succeed.
If you feel that your strength of mind is failing you, imagine the consequences of your failure: it will spur you on.
Before the next exciting event, think about your actions in advance and imagine how successful everything will be.

3. Learn to control your emotions

Here is “4 by 4 by 4” method»:

inhale – 4 seconds;
exhale — 4 seconds;
repeat 4 times.
This method is similar to breathing exercises used in meditation. The essence of it is the same: to help you calm down. Next time you find yourself in a stressful situation, give yourself a few minutes to not think about anything and just focus on your breathing.

4. Change your attitude to the situation

As you know, the glass can be half empty or half full. It’s up to you to decide how you want to relate to life. Psychologically hardy people try to find the positive side in everything. Why? Because they know that a negative approach will not help them achieve their goals faster, but will only hinder them.

The ability to change your attitude to the situation is extremely important for a successful professional life. After all, when we think optimistically, we have increased motivation and involvement in the work process.

5. Appreciate small victories

Don’t forget to cheer yourself up. Stop constantly telling yourself: “I haven’t done enough yet.” Otherwise, over time, you will just start to feel that you will never do anything at all. Motivation will fall, and you will only get tired and annoyed.

Stop for a moment and think about what you have already achieved on the way to your goal. Celebrate small victories: positive energy will help you overcome any obstacles.

6. Create the right environment

It doesn’t matter how talented or successful you are: you can’t always achieve the same results alone as you can in collaboration with others.

Communicating with people who share your views and interests, you will develop and improve faster. The main thing is to find those who are similar to you, but at the same time different enough to teach you something new. In such environment, you will have a sense of community and belonging, and this is one of the inherent needs of a person.

How to recover after exercising?

Once the morning comes, light itching in your muscles turns to heaviness in your whole body. But when the fatigue builds up, you’d want to quit more than ever. But you can avoid this hussle if you take care of yourself after exercising. 

The most-wanted recovery tips

Massage

A massage is not only a pleasant way of relaxing after you’ve sweat it all out, but it also helps to withdraw muscle fatigue and hypostadies, improve blood circulation and joint mobility.

Nutrition

You should gradually refill your calorie supply after you’re wiped out. But don’t hit your closest fast food place otherwise you’d get easily seduced to have another round of French fries. Better eat at home, ideally high-fiber and high-carb meals, like cottage cheese, turkey and chicken breast. That will speed up your recovery and compensate for energy waste. I would also advise you to prepare food in advance, otherwise you’d most likely opt for a lazy take-away once home.

Nutritional supplements

Dietary supplements can be purchased at any local fitness goods store, but don’t make a rookie mistake of insanely buying L-carnitine just because your gym fellows and social media fitness gurus do so. Consult your physician if you want to start taking any nutrition supplements. The most popular supplements are creatine (boosts strength), protein (stimulates muscle growth), gainers (a combination of fibers and carbs that helps to restore fiber supply), L-glutamine (enables quick recovery after physical overload) and BCAA (alleviates muscle damage).

Sauna

Especially combined with massage, a turkish hammam or finnish sauna relaxes your muscle and boosts blood circulation. According to research, regular sauna visits positively influence your cardiac function. Remember to get a healthcare check prior to your visit, especially if you suffer from heart or lung-related diseases, don’t stay longer than 20 minutes and do not increase the sauna temperature for more than 100 °С.

Sleep

Sometimes you feel a boost of energy instead of tiredness after a great workout, and you might wanna waste it all by going out. I would suggest you put all energy-consuming plans aside and get some rest. Quality sleep (at least 8 hour long) restores your nervous system and helps you stay more concentrated during your next workout.

Recovery training

Sometimes you can hardly get out of bed after a wipeout in the gym, not even mentioning exercising again. But you don’t have to sweat it all out a few days in the row. Go for a slow jog, play volleyball or basketball, cycle or do some yoga. It will help your body better adapt to the workout load.

Now you know how to recover from active exercising. 

 

Why we gain weight after 40 and how to avoid that?

How to keep your body in a good shape when the metabolism and hormones fight vs you? You’re in your forties and your nutrition and physical activity levels didn’t change, but you keep on gaining weight, because – and sadly – the aging mechanism is already set in start mode. Let’s reveal what exactly happens when you age – and find ways to strike back!

Your metabolism slows down

Now even when your body is relaxed, it burns 50-60 calories less than it would daily. It might seem that these figures are not huge, but if you don’t adjust your workout and eating habits NOW, you might expect extra 3 kilos on your scale for Christmas.

What should you do?

You should review your nutrition plan and cut down on calories. If you want to lose weight, minimise fast carbs, start (at least roughly) counting your calories and try not to surpass the daily norm. One small step towards cutting your daily ratio by 60-100 calories, one giant leap for keeping your body in shape for years ahead.

You lose muscle

Once you reach 50, your muscle mass drops down fast – up to 15% yearly. But the strength and muscle loss already starts in your thirties. But age-related changes, lack of exercising , decrease of testosterone levels negatively influence your muscle mass, and in the matter of fact your body waste many calories to keep your muscles running. By losing muscle, you slow down your metabolism and improve your chances of gaining extra weight.

What should you do?

If you haven’t exercised before, it’s best time to hit the gym. Strength training exercises combined with high protein consumption will help you support or gain muscle mass.

Your endocrine system changes

For women who’ve reached 35, a surge of estrogen secretion gradually leads to a menopause and climax.
Although too much estrogen increases fat store, its withdrawal also has a negative impact on your weight. Once you’ve reached your menopause, the amount of abdominal fat, glucose and insulin levels also increase. For men, the testosterone levels also decrease after 30, which is perfectly revealed once they reach their 40ties and face depression, low libido and loss of muscle mass.

What should you do?

Have your thyroid, a butterfly-shaped gland, responsible for hormone secretion, diagnosed. Around 20% of women aged over 40 suffer from thyroid disorders. If you constantly feel sluggish and gain weight without a cause, ask your physician if you should get a hormonal imbalance testing. Hormonal therapy might help you avoid gaining weight. There are also natural ways of increasing your testosterone levels, such as strength exercising, high-protein sugar free diet and an absence of stress.

Once you’ve reached your forties, you can still keep your body in shape, especially if healthy nutrition and workouts become a (significant) part of your routine. Although the time acts against us, you can even look better than in your thirties! Wanna bet?

Stay fit after 50

Age is not a medical condition it’s your personal choice

Unhealthy habits, a mostly sedentary lifestyle, poor dietary choices, and metabolic changes can all contribute to weight gain, and worse health after the age of 50.

But do you really think that being in your 50s means being old and sick?

Make your 50s a perfect time to prioritize your health, fitness and happiness.

Now that you’re older, working out isn’t just about looking better—it’s about feeling better and maintaining your mobility and health for decades to come.

4 facts, why your 50s is the best time to start your Transformation

1. After the age of 50, your muscle mass decreases by about 1–2% per year. And this loss can slow your metabolism, which may lead to weight gain.

Strength training, such as bodyweight exercises and weightlifting, can significantly improve muscle strength and increase muscle size and function. And also reducing body fat and boost your metabolism.

2. Research shows that those who attend weight loss programs with friends are significantly more likely to maintain their weight loss over time.

3. Research shows that working with a dietitian to lose weight can lead to significantly better results than going at it alone, and it may help you maintain the weight loss over time.

4. Working with a personal trainer benefits by learning the correct way to exercise to promote weight loss and avoiding injury.

We invite you to join our Fit After 50 Transformation that includes:

    1. A beginner, intermediate or advanced workouts
    2. Weekly Habit-based Nutrition Coaching (Plus right supplements)
    3. Exercise Video Library​
    4. Coaching Modules to Educate You in Fitness, Nutrition, and Positive Mindset
    5. Progress Tracking: Workouts, Nutrition, lifestyle Habits
    6. Progress Pictures for Visual Understanding of Your Results
    7. Private Community for Ongoing Support and Additional Coaching 
    8. In-app Communication with Your Coach
    9. Private Coaching Calls for Progress Review, Goal Setting and Answers to All Your Questions
    10. Mobile App to Take Your Program with You so You’ll Never Miss a Workout

You get all this and more with Body & Soul Transformation program.

It all starts with a commitment-free consultation.  Let’s get to know each other and find out if this is a good fit for both of us.
Contact us to sign up for a free consultation.

7 products for muscle growth

Why we need protein

You should know that protein, or to be precise, amino acids it contains, serve as a construction material for your muscle. But, apart from counting protein in your meals, you should also keep in mind its valuability and digestibility. Thus, products with the highest (level 1) of Protein Digestibility Corrected Amino Acid Score (PDCAAS) are easily assimilated  and serve as a source of pure protein.

So let’s review these star products together.

Best protein products

Milk

Milk stimulates protein synthesis in your muscle. Drinking milk after every training combined with strength workouts for 12 weeks increases muscle hypertrophy and lean muscle mass. It is also curious that whole milk provides you with 2.8 more treonin (an indispensable amino acid that plays an important role in building muscle protein) and 80% more fenilalanin (another amino acid that is part of your body protein) than skimmed milk.

 Cottage cheese

Cottage cheese is 70% made of casein, slower digestible protein complex. It means that the blood amino acid level increases slowly and stays heightened during 6-8 hours. That’s why it is recommended to consume it before making a long break between meals, e.g. before going to sleep. It helps to support anabolism before  you have your next meal. Apart from that, cottage cheese contains enough calcium which is needed for muscle contraction and plays an important role in amino acid and creatine flow.

Eggs

According to research, 15g egg white protein contains 1 300 mg leucine, which enhances the maximal anabolic response of skeletal muscle, stimulating its synthesis independently from other amino acids, and slowers protein catabolism, and thus helps to build muscle. 100g of egg yolk also 3.44 mg zinc, that is indispensable for insulin-like growth factor that provokes muscle growth. Please note that some dietitians recommend to consume no more than 4 eggs a week because of high (200-300 mg) cholesterol levels, while others suggest that only 30% of earth’s population is hypersensitive to diet cholesterol, while for other 70%  it is allowed to consume one egg a day.

Beef

Beef contains high-quality protein that has all indispensable amino acids in the same proportion as human muscles. Beef protein, being as effective as whey protein, has a positive effect on fat-free body mass increase. Research proves that exercising combined with daily consumption of 240 g beef stimulates the synthesis of muscle protein for young and elder individuals.

Chicken Breast

It is scientifically proven that hydrolysat of chicken protein is as important for growing lean muscle mass as beef and whey protein. Bodybuilders – and me personally – love it since it contains only 1.9 g of fat per 100 g. If your cholesterol levels are at the norm, choose chicken breast over other parts of chicken (100 g chicken breast contains 53 mg cholesterol, while 100g chicken thighs are 82.9 mg cholesterol-rich).

Fish (trout, salmon, cod)

Apart from the above-mentioned species, around 20g of easily-digested protein is contained in tuna, chum and pink salmon and mackerel. Beyond that, fish is low on calories and contains unsaturated fatty acids that are great for your health. According to research, an 8-week long daily intake of 4g Omega-3 polyunsaturated fatty acids augments the muscle protein anabolic response to hyperaminoacidemia-hyperinsulinemia in healthy young and middle aged men and women and increases the protein muscle concentration and the volume of muscle cells.

Chickpea

Chickpea contains complex indispensable amino acids, such as leucine, isoleucine and valine, needed for muscle growth, as well as glycine, arginine and methionine, responsible for keratin synthesis. Scientists have found out that the nutritional value of 4 spoonful of hummus (mashed chickpea) provide 14g of plant fiber, 25 g of cellulose and whole load of vitamins and minerals. This legume will serve as a great replacement of meat for vegetarians and can become a tasty garnish.

Congrats for finishing reading this scientifically-proven article. So now you know what to grab to build your muscle.

 

7 exercising mistakes

You regularly sweat like a horse after a race, but your fat still won’t leave you alone?
Here’s what I assume you’re doing wrong.

Mistake 1. You don’t have a meal plan

Weight loss isn’t like flying on a magic carpet: if you consume fewer calories that you’re wasting, you lose weight. If continue to overeat, don’t expect the extra pounds to pack your bags and leave.

What should you do?

Since smart nutrition is 80% of the success of your goal to lose weight, it’s time to review your diet. The best way to do this is to start counting calories right now, analyze weight dynamics, and adjust your diet if necessary.

Mistake 2. You underestimate the calories of your meals.

You can sneak a “very small piece” of your partner’s Burger while no one is watching, or finish the last spoonful of your child’s soup. Summing up all these sinful pleasures, you can get unexpected fat deposits here and there.

What should you do?

Be honest with yourself when you write down your calories. Everything counts, even if nobody sees it..

Mistake 3. You’re eating too healthy.

You can also achieve a calorie deficit without complex equations by crossing refined sugar, fast food, and fatty meats off your list. But if you hit boiled chicken breast, rice and cucumbers too hard and add healthy but high-calorie nuts, avocado, red fish and sunflower oil, you can gain extra pounds without any confectionery or sweets.

What should you do?

Find out the calorie content of the foods you eat most often. Determine the optimal meal size to keep your calories in short supply so you don’t have to double-check them with additional counting and scaling.

Mistake 4. You cut your calories too much.

Seems simple, the less you eat, the faster you lose weight. But a strict diet can lead to destruction even for someone who is made of steel. Instead of patiently moving towards your dream, you are making your body starve and unable to perform basic tasks such as heartbeat, digestion, and metabolism.

Once you get off the toxic diet, the pounds you left behind will come back and bring a whole bunch of fat friends to your hips and waist. 

What should you do?

Admit to yourself that losing weight is a marathon, not a sprint. That’s why you need to invest your energy thoughtfully in every step of your way to get to the finish line. The healthy reduction of daily calorie intake is 10-15%.

Mistake 6. You don’t have enough level of physical activity.

You used to take a two-hour walk before going to bed, ride your bike all weekend, and lead an active lifestyle. But now you go to the gym, so you spend your free time on the couch. A lack of your daily activity can be crucial to your weight because it helps to waste calories that can’t be lost in the gym.

What should you do?

Training in the gym is only a part of the daily activity amount. Walk more, take the stairs while going to the office and have a Sunday morning run.

Mistake 7. You don’t check your hormone levels.

Hormones control all of the body processes. There are ones that influence your body weight. It may happen that you carefully follow all the weight loss rules, but still nothing changes, then your hormones may be taking place.

What you should do?

Before starting any diet and training program it is better to get your hormones tested and see if they satisfy the norm levels.

Stay healthy and smart.