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!)
- 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%
Want to get on the road to quick, lasting weight loss?
Water, 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…
- 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.
- 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.
- 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.
- 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.
- 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.
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!
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:
- What is appealing about strength training?
- What am I hoping to accomplish?
- 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:
- How will I define success in my strength training goal?
- 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. If 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.
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!
Want to recover more quickly from your high-intensity workouts?