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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5 ways to fuel up for exercise

By ATIPT

work_out_imageWater, sports drinks, energy chews, protein bars, recovery shakes, bananas, carbohydrates – which should you put in your body before a workout? What about after? Which help aid weight loss? Which help aid muscle building?

We know there’s a lot to take in. That’s why our athletic trainer Jessica Thompson weighed in with these five tips for fueling up for exercise…

  1. Water is the way to go during a workout: During an actual workout or game, water is the way to go. It helps replenish and hydrate you throughout your exercise session.
  2. Save your sports drinks for before or after your sweat session: Studies have shown that the nutrients in sports drinks aren’t absorbed in your system right away, says Jessica. Therefore, use it before or after a workout when your body has time to absorb the nutrients and properly replenish.
  3. Power through strength training with protein: Hitting the gym to lift weights and do some strength training? Try to eat about 90 minutes before your workout. The pre-workout snack should consist of a protein or energy bar and some fruit, Jessica says. Protein helps you build muscle and fruit contains natural sugars to give you an energy boost.
  4. Kill your cardio workout with carbs: Ramping up for a cardio workout? Be sure to get some carbohydrates before your workout. A small meal of whole grain carbohydrates (like wheat bread or crackers) along with fruit can help you power through a cardio workout and give you the energy you need.
  5. Carbohydrates key after a workout: When recovering from a workout, it’s important to replenish yourself with plenty of carbohydrates and some proteins within 30 minutes of finishing. With its mix of carbs and protein, chocolate milk is a great recovery food. And, even though you just worked out, it’s important to avoid anything with a lot of fat, says Jessica. Your body needs nutrients after exerting itself, and that’s not something fatty foods can typically provide.

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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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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

Returning to Fitness After a Break

In spite of our best intentions, a vacation often sees us stray from the fitness and training regime we follow at home. Relaxing on the beach, savoring indulgent dinners and drinks and enjoying the local nightlife are the pleasures that make a break so joyful. However, how do we return to our training schedule and regain fitness after an indulgent fortnight?

I spoke with the experts at London’s BodyWorksWest gym for a little advice for getting back on track following a break. With the Thanksgiving and Christmas holidays coming up, a reminder of how to resume a fitness or training regime after an indulgent break is timely. Personal trainer Simon Darius gives his tips for getting back on your A-game after a duration of slacking.

Q: Do you have any tips on how to ease back into regular training after a few weeks of neglecting a plan?

A: Do just that; ease back into it. If you’ve been a lot less active than usual during your holiday – i.e lying on a beach doing nothing – your fitness will have declined slightly. Whatever you were doing before your vacation in terms of time and intensity will need to be reduced a little. So, for example, if you were doing 45 minutes on the treadmill at the gym at 10km hour, perhaps drop it to 25 minutes at 9 km hour. Then over subsequent visits gradually bring it back up to what you were doing before.

As a general rule of thumb, for each week you are away on holiday give yourself roughly the same time to get your fitness back.

Q: What’s the best approach to nutrition following indulgent food and drink choices? Would you advise a detox?

A: Your liver will do the detoxing for you that’s what it’s designed for. But if you give it and the body the best environment to work in, your recovery will be a whole lot faster. Before you go to bed after an indulgent night, drink plenty of water and have a bottle next to your bed to sip on if you wake up. If you are very organised you might even want to consider a sports drink – the electrolyte content re-hydrates more effectively than water.

In the morning if you fancy a big breakfast, make your own with good quality eggs and lean meat. Alternatively go for fruit, wholegrain cereal or yogurt. Whatever you choose a good breakfast is important.

Q: What types of exercise are most recommended to regain fitness levels after a lapse?

A: The forms of exercise that are best for regaining your fitness after a lapse are the same ones as you were doing before the lapse. Familiarity with the exercise you do help the body return to fitness faster as it isn’t being asked to learn or adapt to anything new.

Your muscle memory will allow you to train at full intensity after a week or two. The most important thing is not the type of exercise so much but the quality of your sessions and the frequency at which you do them. The best way to get back in shape after a lapse (and I’m bound to say this aren’t I?) is to get yourself a good personal trainer.

Q: Any particularly good training tips for regaining muscle and ab definition after the excesses/general laziness of a break?

A: There a number of things both men and women can do. Regular exercise and good diet will help trim things up a little after a period of slacking. Another is to do a wide variety of abdominal exercises, so not just your bog standard crunches and the like. Remember your abdominals  do a lot more than just flex your spine. They move your torso from side to side, rotate your torso and everything in between. They also help stabilize your pelvis and lumbar spine. So you abs are working pretty much all the time when you are moving. All this means exercises that involve flexion, extension, rotation and stabilization of the torso are all important in the quest for the perfect abs. Again, a good trainer will advise on what would be best for you.

By SportsInjuryClinic