WEIGHT LOSS: DIETS DON’T WORK-MCTs DO

Quick weight loss

While you may have lost some weight dieting, were you able to keep it off for good? If not, you’re in the majority. This is because diets are fundamentally unsustainable.

To lose excess body weight healthfully and permanently, it takes patience and quality upgrades to your eating and exercise habits.

The good news? Lasting weight loss IS attainable when you:

  • Dedicate yourself to a nutrient-dense diet
  • Increase your activity level
  • Let go of counting calories and focus on creating healthy habits that last

We understand this is a slow progression and tough to stick to, which is why we created our MCT products to help expedite the process and promote quick weight loss.

(Also, see founder and health counselor Karen Malkin’s individual weight loss program offerings.)

FIGHT FAT WITH FAT

The idea that eating healthful fat makes you fat is a myth. Eating refined carbohydrates, sugar, trans fat, and highly processed vegetable oils makes you fat!

The body is an adaptive organism regulating hormone secretion and enzyme production in response to the food we eat.

So, when you ingest more MCTs, your body becomes more efficient at mobilizing fat stores as energy.

As a result, even in the presence of some carbohydrates, the body will begin breaking down its own fat to power ordinary, everyday functions. (Which means quick weight loss!)

Here are some compelling studies that show how incorporating MCT Oil can help you lose the weight and keep it off:

  • MCTs given over a 6-day period was shown to boost metabolism by 50%
  • Metabolism may remain elevated for at least 24 hours after eating a meal that includes MCTs
  • During a high-calorie diet consisting of either 40% fat as MCTs or 40% fat as LCTs, the MCT group burned almost 2x the number of calories in the LCT group
  • About 1-2 TBSP of MCT oil per day resulted in a lower endpoint body weight than did the same amount of olive oil during a 16-week weight-loss program. Also, those in the MCT oil group trended towards greater fat loss and less abdominal fat mass than those in the olive oil group
  • After eating a meal containing MCTs, normal-weight individuals increased their energy expenditure by as much as 48%, while overweight participants increased theirs by as much as 65%

CLICK HERE TO LEARN MORE ABOUT MCT

Want to get on the road to quick, lasting weight loss?

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Stronger than Yesterday: Setting Strength Training Goals

By Kirstie Chase for Athletico

A New Year can be unpredictable, but setting authentic goals combined with genuine pursuit can usher in the kinds of change and inspiration you are seeking. If becoming stronger and more confident are goals you have in mind, this post has tips to make it happen!

strength-training-goals
As mentioned in the first post of this series (#Stronger than Yesterday: Why Should I Strength Train?), building physical strength is a profoundly effective route to increasing overall health. Unfortunately, success does not happen overnight. Achieving your healthiest self is a process, and the initial steps call for a mindset of growth, defining success and setting goals.

Attitude will affect behavior. Attitude plays a pivotal role in reaching fitness goals.1 Beginning and continued strength training is heavily influenced by upholding a positive mindset. This is a thoughtful process. It is important to reflect upon your attitude toward strength training. A positive attitude will increase the likelihood that you will stick to your goals.1

For instance, it is important to acknowledge there will likely be barriers to deal with when setting a goal. Lack of time is one of the biggest barriers people attribute to not being able to exercise.2 Understanding barriers you may be up against is a great way to begin cultivating a mindset for change. Ask yourself the following questions to gauge your attitude about setting new strength training goals:

  1. What is appealing about strength training?
  2. What am I hoping to accomplish?
  3. What benefits will I receive from committing to my strength training goals?

Defining success also defines action. Goal orientation is another valuable component in goal setting. The way in which you define success will dictate the actions you take to reach success.3

It is important that goals are rooted in acquiring new skills, learning and self-improvement. Goals oriented in this way lead to greater satisfaction and achievement in exercise. It is also important to view individualized strength goals as a process toward becoming the best version of yourself. In doing so you will continue to develop an attitude that believes improvement is possible and that you can become stronger. Ask yourself the following questions about the orientation of your strength training goals:

  1. How will I define success in my strength training goal?
  2. What new skills do I want to learn as I work toward this goal?

Goals should be S.M.A.R.T. With any new fitness goal it is important to concretely define the specifics to increase the likelihood of success. Setting your goals using the “S.M.A.R.T.” strategy allows you to consider the details of your training.4 Each goal should be:

Specific – A specific goal should have an outline detailing what it is. The more specific the better!

Measurable – Tracking progress can be in the amount of sets, weight lifted or days committed to lifting. Goals become easier to reach when success is measurable.

Attainable – It is important that strength training goals are within your reach. A goal set too high will be extreme, a goal set too low will be something you know you can do easily. An attainable goal should fall somewhere in the middle!

Relevant – Any goal put in place should have importance to your life as it is now. Trying to achieve someone else’s strength training goal can have detrimental effects to progression.

Timely – Goals need an end-point. Giving your goal a timeline adds accountability to your strength training routine!

Healthier Habits Start with Goals

Physical success in the gym is proceeded by positive attitudes and smart goals. Ifathletico300x250 beginning a new strength training program is your goal in the New Year, it is important to start with the mind so the body can follow. Getting strong is much more than picking up heavy weights. Building long-lasting healthy habits starts with a mindset of growth.

If you want to learn more about strength training, schedule an appointment at an Athletico near you.

Click to Request an Appointment Today

TAKE YOUR WORKOUTS TO THE NEXT LEVEL

Take your workouts to the next level

If you’re an athlete who wants to go the distance with your workouts, MCTs can help get you there.

Studies suggest continual MCT consumption by recreational athletes results in reduced lactate production, a lower rate of perceived exertion, and maintenance of extended high-intensity exercise.

When you take MCTs on a regular basis, it provides sustained energy that reduces fatigue, improves endurance, and allows you to accomplish more during your workouts.

Best of all, it helps you last longer during competition.

FAT IS THE TRUE ATHLETE’S FUEL

When MCTs reach liver cells, metabolism is stimulated and energy is produced to fuel the body. This process provides immediate supplemental energy. That energy increases oxidative capacity, while also decreasing fat deposition during extended periods of physical activity.

When metabolism increases, cells function more efficiently:

  • Injuries heal faster
  • Old and diseased cells turnover faster
  • New cells are generated at an expedited rate

MCTs enables you to recover more efficiently from workouts—taking away your excuse for not working out the next day!

CLICK HERE TO LEARN MORE ABOUT MCT

Want to recover more quickly from your high-intensity workouts?

Get started today with MCT Oil or Vegan Protein Blend (or both—they’re the perfect pair)!

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Stronger than Yesterday: Why Should I Strength Train?

By  Kirstie Chase for Athletico

Fads are common in the fitness world, just think of Richard Simmons videos, Boflex infomercials and Shake Weights as examples. Some fitness fads, however, can stand the test of time.

Recently there has been increased popularity in strength training. This type of exercise,strength-train which is also referred to as resistance training, is designed to improve muscular fitness as the muscles generate force against external stimuli.1 Unlike other fitness fads, strength training is timeless because it helps to preserve and maintain healthy muscle.
Once thought to be an activity for athletes, strength training is now recommended as a safe and effective way to improve health. What’s more, anyone can benefit from this type of exercise regimen – be it male or female, novice or professional, young or old.2

Principles of Strength Training

Although it can seem overwhelming to set new health and wellness goals, this blog (and the two in this series to follow) aims to provide clarity and tips in strength training for a healthy year and a healthier you. Before getting started with a new strength training program, it is important to understand a few simple principles that lead to incredible health benefits.

  1. Progressive Overload – This principle refers to exercising the body to a level beyond which it is accustomed. Strength and growth occur when the muscles are progressively challenged to do more.3
  • If someone can bicep curl a 10 pound dumbbell for 10 reps with ease, they can either increase the amount of weight or reps to add an overload in this activity. It is advised to increase weight or reps one at a time, rather than both simultaneously.
  1. Specificity – This principle implies that an exercise must be specific to the muscles involved to improve strength in those muscles. Adaptations will occur due to the specific nature of the exercise.3
  • If someone wants to increase their upper body strength for pull-ups and push-ups they must do those exercises, or others that target the muscles involved. For instance, they will not improve upper body strength by running or cycling.
  1. Reversibility – This third principle states the improvements can be lost or reduced when the overload is removed or the specificity is changed.3
  • If someone stops resistance training they will see a reduction in their strength abilities. What’s more, if this person changes their specific goals they will also see a change in adaptations as well.

Health Benefits of Strength Training

The three aforementioned principles represent the basis on which strength develops. Becoming a stronger and healthier version of yourself requires progression and specificity to avoid reversibility. Creating a strength goal with these concepts in mind is a great way to form a base in your training. Since growth extends beyond lifting heavier weights in a gym setting, your strength goals will lend themselves into everyday health benefits, such as:

  • Combating muscle loss that occurs naturally with age
  • Preventing osteoporosis through muscular development
  • Reductions in body fat and increased lean muscle mass
  • Improvements in metabolic functions
  • Decreased risk of diseases like heart disease, diabetes, and hypertension
  • Improved cholesterol
  • Developing neurological functions
  • Increased balance and coordination in movements
  • Reductions in injuries
  • Greater satisfaction and quality of life4

Safety Firstathletico300x250

The body is meant to move and more effective movement comes from developing strength. That said, it is important to keep safety top of mind when exercising in order to prevent injuries. If you do feel unusual aches and pains after working out, make sure to schedule a complimentary injury screening at your nearest Athletico location.

The Importance of Magnesium For Muscle Recovery

Replenishing electrolytes after strenuous exercise is crucial, and magnesium has a particularly role in muscular health and recovery. Researchers studying marathon runners found magnesium to be the most highly depleted electrolyte in athletes, followed by potassium.

Bananas are an abundant food source of both magnesium and potassium, as well as being a conveniently portable high-energy snack – no wonder this year’s Wimbledon saw the total consumption of 2,100 kg of bananas by players. Magnesium is a vital mineral required for the mechanism of muscle relaxation to occur.

Without magnesium our muscles would remain in a permanent state of contraction, which is why this mineral is a particularly important consideration for athletes and the fitness community. The combined factors of stressors places upon the muscles and the natural loss of electrolytes during exercise, means that the replenishment of magnesium is a crucial part of effective muscle recovery.

Beyond the matter of muscular function, magnesium is a powerful anti-inflammatory mineral offering protection against illnesses such as Alzheimer’s Disease and arthritis. Magnesium is a vital mineral for general health as it assists in the body’s ability to absorb calcium into bone matter, and is crucial for nerve function. Without sufficient magnesium intake, elevated levels of calcium occur in the blood stream which can contribute to heart problems and poor bone health. A long-term magnesium deficiency can contribute to the development of osteoporosis, particularly in women.

Symptoms of Magnesium Deficiency

Mild magnesium deficiency is relatively commonly among the modern day general western population, believed to be the by-product of modern farming and food processing methods. Over 60% of the western population are believed to be deficient in the mineral, with 30% of the US and UK population consuming below the recommended daily intake of magnesium within their daily diet.

Symptoms of low-level magnesium deficiency include muscular symptoms such as cramping, muscle spasms, and prolonged muscle soreness and tension without improvement or recovery. Mild magnesium deficiency can also present symptoms of poor sleep, anxiety and an inability to relax.

The most precise method to determine a mild deficiency is generally believed to be cellular testing, as only 0.3% of the body’s magnesium is stored in the blood serum.

Magnesium and nutrition

Foods rich in magnesium include dark green leafy vegetables such as spinach, bananas, nuts and seeds, dried apricots, fish, legumes, natural yogurt and dark chocolate. Those with an existing magnesium deficiency, or those with digestive issues that impede upon correct nutrient absorption, may wish to take a high-quality oral supplement. As with all vitamin and mineral supplements, it is advised to check the appropriate dosage with a health care professional. Requested blood work can determine your existing blood serum levels of magnesium, and whether you are in need of supplementation.

As exercise leads to the natural depletion of electrolytes and trace minerals in the body, replenishing magnesium lost during exercise can aid muscle recovery and negate potential soreness and aches after an intensive work out. Sports drinks, designed to replenish electrolytes lost during exercise, contain magnesium, and certain mineral waters contain a trace amount of the mineral. Whilst nutritional sources are excellent supplies for daily maintain, there are other options which maximize muscular absorption of magnesium.

Transdermal magnesium for muscle recovery

An option which is gaining strong popularity in the sporting and fitness community, is to replenish magnesium using topical products. Transdermal products such as bath salts, lotions and sprays allow magnesium to be absorbed instantly into the skin for immediate assimilation by the muscles. This is an excellent choice, particularly for those without an existing long-term magnesium efficiency, who wish solely to aid muscle recovery after intensive sports and exercise.

Magnesium bath salts

Bathing in magnesium salts supports muscle recovery on two levels, efficiently utilizing the dual benefits of immersive heat therapy and the replenishment of depleted magnesium stores from exercise-induced electrolyte loss. This is why epsom salts are such an important bathroom and locker-room staple of many professional athletes and dancers. Epsom salts are widely accessible from pharmacies, and magnesium bath flakes are readily available online.

Magnesium recovery sprays and lotions

Increasingly some athletes have made a topical magnesium spray or lotion part of their sports kit, utilizing it for efficient assimilation into the blood stream, effectively negating the effects of muscle strain and tension after exercise. As with magnesium salt baths, this method provides immediate magnesium replenishment to the body, but with the added time-saving convenience and portability of the product.

The use of a topical magnesium product is particularly beneficial for those undergoing intensive weight training – such as bodybuilders – and those undertaking sports involving short periods of sprinting. Both activities have a particular tendency to cause shortening and bulking of the muscles, which causes heightened stress to the muscles. Replenishing magnesium can help negate soreness and tightness associated with intensive muscle stress.

Magnesium is a vital mineral and ensuring your requirements are met is necessary to optimum health. Boosting your intake of magnesium via nutritional and topical means can aid muscle recovery after exercise, negate post-exercise muscular discomfort, and therefore can potentially assist muscular recovery and boost athletic performance.

By SportsInjuryClinic