How to Grub to Lose the Chub

Your workouts should never consist of over 14 hours per week unless you are training for some type of sport or competition that requires longer or more frequent sessions. There are 168 total hours in the seven-day week. Fifty-six of those hours should be spent sleeping. That leaves us with 98 hours that you are neither sleeping for training. Take that number and divide it by the time you should have between meals (about 3 hours) and you'll find that you need to be eating 32 times during the week! That is almost triple the amount of time spent in the gym! 

The type of foods you eat and when you eat them are also key players in the battle of the bulge. For instance, eating breads or starches right before bed time will lead to an increase in the hormone cortisol. Cortisol is linked in the same category as testosterone, but instead has the opposite effects of its counterpart hormone. Cortisol works to prevent protein synthesis which is needed for muscle growth. Too much cortisol in your blood stream and you will not only be working out for nothing, you will be regressing! 

So not only is there more time allotted in the week to eat, but the times and substances that you choose to put into your body can actually have a negative effect on your workout. Furthermore, the average person burns approximately 250 calories during an hour of resistance training. If you are taking in 2000 calories per day, then that leaves a large surplus to be used in daily body functions and to be stored as fat! However the adage of "calories in vs. calories out" only goes so far. The type of calories you're putting in your body will determine whether or not your body will actually make a change. 

Sugar is by far the most dangerous culprit when it comes to exercise. Sugar not only affects those trying to lose weight, but also prohibits those from trying to build lean muscle. The most common type of sugar found in processed foods in America is fructose. Fructose is used widely because it is cheap and high in sweetness. This same type of sugar is what is used to make "high-fructose corn syrup" which in case you've been living under a rock for the past decade, is REALLY REALLY BAD for you! Fructose is digested solely by your liver which puts a tremendous burden on the organ itself. Glucose, the sugar used by every living cell, is able to be broken down throughout the body which is why it is so effectively absorbed by the body. The excess burden that fructose has on your liver requires your body to store it so as not to burn your liver out trying to process all of it. Once stored, these fat cells never leave your body unless dangerously surgically removed. Although fat cells will shrink, they will never truly disappear. 

In closing, the key to any diet as we have covered before is variety and moderation. When planning out a "diet" to go along with your exercise program, mix it up! The more variety you put in, the more nutrients your body will absorb, and the healthier your body will be. Your body will further reward you with a physique that will reflect all the hard work that you put in at the gym.


Fit Tips

Dehydration by definition is simply, "Dryness due to the removal of water." So it's simple, you just drink water to avoid it right? Unfortunately it's not that easy. With summer approaching it's good to know what exactly is going on inside your body during dehydration, and what steps you can take to detect and prevent it from occurring.