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Food Before AM Workout For Fat Loss?

7/27/2018

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There are numerous theories, myths and ideas surrounding the idea of working out first thing in the morning fasted will help burn fat faster.


My best guess is this myth is formed around the idea that once you wake up and have not eaten anything since dinner your glycogen stores will be low, which means during your workout you will use fat as fuel to burn instead.


I can see why people would think this idea works since it's been 8 – 12 hours since you last ate, your body still is actively working and using calories and no food is going in to provide more energy, so in this slowed metabolic fasted state body fat stores can be used in place of the glycogen. Then why not just stay fasted through the morning?


There is an old adage that states:  "fat burns in a carbohydrate flame,"  which is really saying that the body needs glucose (Carb Source) to lead the fat burning. With less than suitable glucose accessible to keep the body up and running correctly (like running a car on fumes), exercise intensity won’t be maximized, which in turn won’t maximize calories burned.


Ever heard of a runner hitting the “wall” during a race or hard workout? They hit the proverbial wall, not because they ran out of fat stores, but because they have a lack of glucose to keep their body running efficiently.  The body doesn't just keep going until you run out of fat and that's a good thing! 


So, the gist is this, if you do not eat before you exercise, you decrease your body’s capability to maximize fat burning. This also sets your metabolism up to be slower than usual for the rest of the day, which can affect any weight loss goals you may have. If you break the fast (notice where the name comes from? Break the fast, breakfast) before you go to your session, the body has the possibility to compete at a higher level, you'll burn more calories overall and your muscles will recover more effectively.  


Sometimes all you need is a simple carb to kick start the metabolism before the workout.  Try eating a piece of fruit like a banana or a piece of toast (sure, a little butter won't hurt).  It may take some trial and error in the amount of food and timing, but once you get it right you'll feel much better during and after workouts. 


Keep training smart!

Coach Kendrick 


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3 Ways to Building a Healthier Foundation

7/3/2018

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As we soak up the warm summer season and enjoy those fruity drinks, I want to address three things that will help you eat cleaner and stay consistent.   These make up the foundation of an overall healthier lifestyle:


1.) Shift your Focus. Whatever you focus on expands! The more you focus on the desires that you want whether it’s alcohol, chocolate, excessive food or video games, the more you’re going to want those things.

​Instead, if you can shift your focus to becoming the best version of yourself, then things really start to change. Focus on making at least 80% of your meals healthy.  Focus on exercising daily.  Focus on the overall health aspect of fitness, not just the weight loss factor. 


Shift your focus to today and try to avoid ruminating on the negative.  That will just suck the life out of you causing mental fatigue.  Mental fatigue leads to wrong food choices; like fatty, sweet snacks!  


2.) Change your story. We all have the power to create incredible stories in our own minds. Some of them can be empowering, while others can be detrimental. 

Your past is meant to guide you, not define you. 


When we’re hungry, it’s easy to say, “Well, I’m stressed out and I don’t have time to go make anything healthy, I’ll just stop at the drive-thru so I can be more efficient with my time.”

Those words may be true, but if it’s repeated regularly, it can slowly shift you away from your core values and you may not even know it.


Stop trying to justify unhealthy behaviors in order to subdue negative emotions.


3.) Control your Environment. Sometimes willpower and logic alone can’t save us. The actions we take are often controlled by two powerful emotions; we do things seeking pleasure, or in order to avoid pain.
When you’re feeling weak, take a look at your environment.


In regards to healthy eating, a house full of junk food will only inspire unhealthy eating. Eliminating the junk food out of the house and replacing it with healthy food will exponentially change your behaviors, and also make it easier to make healthy decisions without fatiguing that willpower.


Plan your meals on a weekly basis and you're well on your way to optimum health. 


If you suffer from lack of control when it comes to eating, then taking the time to learn nutrition and the affects of how certain foods can spike and drop blood sugar will also help you better plan out your daily eating habits.  We'll be doing just that on the 21 Day Summer Slim Down. 


This goes beyond the kitchen too.  Learn to protect your environment in life.  Try to keep screens out of the bedroom so you get better sleep, avoid toxic people as they can drain you, wake up earlier and develop some time for yourself where you can focus on self improvement in order to be more proactive as opposed to reacting to the day (via checking email, social media, news, etc).


I encourage you to try implementing those three things in your life. This simple shift in behavior may just bring to light a richer life that you didn’t know was within you.


Breathe and Go!
Kendrick 
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    Kendrick Ribeiro, MBA, MS, CSCS

    Knowledge is only potential power, until you act on it.  Our hope is that this blog gives you the inspiration needed to create healthier habits, and steer you in the direction of developing the best version of yourself.

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