Is gravity having its way with your booty? Or does it seem like your leg exercises just seem to be developing your quads but your booty is getting left behind?
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We’ve all seen food with words like “all natural” or “low fat” across the label. Or maybe a picture of a green leaf or tree or some natural looking character like a bee or a smiling sun trying to tell us that this food is good for us.
Unless you’re diabetic, you probably haven’t taken your blood sugar with a glucose meter. Taking your blood sugar, or having your doctor do it, could help you determine if you have some insulin resistance. If you’re carrying more than 30lbs of excess fat and having trouble getting the weight to come off with a healthy diet and exercise, then you MAY have some insulin resistance.
Just because your goal is to lose weight, don’t think you avoid lifting weights. One of the greatest benefits of resistance training is insulin sensitivity. Insulin sensitivity means that your muscles are receptive to insulin bringing fuel to be stored in the muscle- NO, this does not make you bulky. It actually provides energy for when you move those muscles.
The opposite of insulin sensitivity is insulin resistance which means that your muscles don’t respond to insulin so the fuel is diverted to your FAT CELLS for storage. Increased insulin resistance leads to, not only fat gain, but also diabetes.
You may not realize this but you’re out numbered even when you’re by yourself. You have 10 times more bacteria living in and on your body than you have human cells. Most of these bacteria reside in your gut, living on what you eat, so as you would imagine, what you eat determines the type of bacteria,or probiotics, are living in your gut.
The theory of “Calories In, Calories Out” really doesn’t work, primarily because we are not machines with a single fuel source and only one way to store and burn fuel. Our bodies are hormonal and those hormones have a tremendous effect on how we burn and store fuel, both glycogen and fat.
How many times have we heard that a calorie is a calorie? This is beyond an over simplification. It just isn’t true. Our bodies store and burn primarily two different types of fuel- fat and glycogen. We have two different metabolic systems- aerobic, being fat burning and anaerobic which burns glycogen.
Have you ever felt sluggish a couple hours after a starchy meal? Of course you have. And your first instinct, since taking a nap may not be practical at the moment, is to eat again to try to regain some energy. Generally the choice, or craving, will be for another starchy food to get your blood sugar back up.
Insulin sensitivity is important to allow our bodies to store fuel in muscle cells- otherwise all fuel is shuttled to our fat cells to be stored as fat. Resistance training is a great way to improve insulin sensitivity because it drains the glycogen stores in our muscles and creates a demand on our bodies to refuel them, either from the food that we eat or from fat cells.
Intermittent fasting provides a longer fasted period during the day during which your body has to rely more on fat stores. This may take a couple weeks to get used to at first, but your body will get more efficient at releasing and using stored fat for fuel and will supply your energy needs until your first meal, usually around lunch time. Ideally you want to have about a 16 hour window from the last time you ate the day before until your first meal the next day.