Posts Tagged ‘Carb’

Some insights from Jamie Hale

21 Jan

Tags: absorption, article, athlete, BodyBuilding, Carb, carbohydrate files, change, Coach, diet, Fitness, Jamie Hale, JP fitness, Metabolic, MMA, Muscle, opinion, performance, program, Research, stretching, Summit, Training
Posted in Jamie Hale | 12 Comments »

I have never met Jamie Hale. I will be doing so soon at the 2009 JP Fitness Summit. You are all going to that right ? Yesterday I sat next to a man and he struck up a conversation with me. He was smart, southern, and had a certain kind of mystery about him. He had an attitude that he knew a little secret and wasn’t telling. Something about the man reminded me of Jamie Hale, even though I have still yet to meet him.

Here are some of my favorite insights from Jamie:

From the article “Hot Body Diets”

In my opinion all quality diets share some characteristics.

The key factors in quality diets are:

• Calorie intake (matters whether you’re consciously
counting or not)
• Consumption of sufficient quantity of essential nutrients
• Consideration of individual likes and dislikes
• Consideration of metabolic abnormalities
• Occasional breaks from the diet
• Recognizing that you don’t have to stick to the program
100% of the time to see the benefits

From the book “The Carbohydrate Files”:

Carbohydrate as energy

Dietary carbohydrates have been given an energy value of 4 kcal/g (17 kJ/g). However, where carbohydrates are expressed as monosaccharides, the value of 3.75 kcal/g (15.7 kJ/ g) is used. It is now clear that a number of carbohydrates are only partly or not at all digested in the small intestine and are fermented in the large intestine to short chain fatty acids. These include non-digestible oligo-saccharides, resistant starches, and non-starch polysaccharides. Fermentation is metabolically less efficient than absorption in the small intestine, and these carbohydrates provide the body with less energy. In light of recent research, the energy value of all carbohydrates in the diet should be reevaluated.

From the book “MaxCondition”

Practical implications concerning range of motion:

•No movement is possible without a certain degree of flexibility.
•Excessive flexibility can result in a decrease of stabilization.
•Injuries that occur during stretching are usually a result of an inappropriate
choice of stretching methods.
•Full range of motion weight training is effective for increased range of
motion.
•Improper sequence of stretching methods can negatively affect performance.
•Excessive static stretching prior to dynamic athletic events decreases
performance.
•Excessive stretching of tendons can reduce their ability to store elastic
energy.
•Adequate range of motion is necessary for optimal force production.
•All stretches may be dangerous if performed improperly.
•As a muscle is stretched beyond its normal resting length its force of
contraction gradually drops, reaching zero at 175% of resting length.
•Extension of a tendon beyond 4% of its length causes irreversible
deformation.
•Immobilization of a joint capsule for a few weeks causes chemical
changes in the collagen fibers of the joint capsule that will restrict flexibility.
•Ligaments stretched more than 6% of their normal lengths result in
tears.
•In most sports, dynamic range of motion is more important than static
range of motion.
•Static flexibility may increase when the muscles are somewhat fatigued

From “Interview with Will Nobel”

5) What did you discover/conclude from your research?

I concluded that effectiveness of training varies tremendously from individual to individual. There are numerous resources that provide good info, but there are far more that are insufficient. There is a huge difference in training and training for a purpose. No matter how physically gifted an athlete may be they will probably never reach elite status without mental toughness as well. Another interesting fact that I have known forever is great coaches and athletes are not the same in one. Quiet often athletes do as they are told and never ask any questions as to why they perform a particular movement. This results in an athlete that decides to train everyone just as he would himself, doesn’t work.

Do yourself a favor and head over to Jamie’s site and pick up a book, read n article, or just sign up for his newsletter. He recently did a great interview with Bodybuilding.com’s legend Emma-Leigh. It was awesome.

http://www.maxcondition.com

How to Use The Fat Loss Troubleshoot Package

07 Jan

Tags: Activity, and fat loss, athlete, body, Carb, carbohydrate, Celiac, Diabetes, dieting, dieting down, disorder, education, Fat Loss, fat loss troubleshoot, Fit, Fitness, flts, healthy, importance, increase, information, JP fitness, knowledge, Maintenance, Metabolic, metabolic repair, metabolism, MRM, OPT, plateau, question, Rate, reading, Remix, thyroid, Training, trouble, trust
Posted in Fat Loss | 2 Comments »

I am one of those people that sometimes assumes people know exactly what I am thinking. I have recently released the new version of the Fat Loss Troubleshoot with all kinds of extras and goodies. The problem is you don’t know how to use them! That is my fault so I am going to rectify this right now. Before I give you the order, you first have to answer some important questions.

Why did you buy the package?

There are three main camps of people who bought the package. Which camp you belong in will depend on how you move through the system of manuals. While there is a wider selection then just this, I think you can find one group that you relate to on some level.

Group A
-Is new to nutrition and training
-Has been dieting for a while but doesn’t understand fat loss
-Is stuck in a plateau or rut
-Is having a hard time losing fat, doesn’t understand why
-Is looking to achieve lean body and healthy strength increase
-Is looking to understand basic levels of nutrition and training concepts

Group B
-Has been dieting a very long time
-Is recovering from an eating disorder or hoping too
-Has been training very hard and has hit a wall
-Has been dieting very hard and has hit a wall
-Has a problem with Thyroid, Diabetes, Celiac, etc

Group C
-Is a professional athlete
-Is a professional bodybuilder or fitness competitor
-Is looking to hit very lean and low levels of body fat
-Is looking for information on how to dry out for stage
-Is looking for information on how to make weight for class

Whichever group you fit with will determine what you would need to read and when. Please look at the outline below to determine that for yourself. I am numbering the books in order of importance for each group.

Group A

1-The Fat Loss Troubleshoot/Fat Loss Troubleshoot Audios

2-At this point you can either do the OPT for Fat Loss Program or
use a program of your choosing with the nutritional principles of the Fat Loss Troubleshoot and can utilize the pre-made meal plans for your caloric choices to pair with your training program. For example, let’s say you want to do New Rules of Lifting, but still want to apply the Fat Loss Troubleshoot principles. No problem, simply figure out your nutrition needs based on the books (FLTS) “Activity Quiz” and then pick the meal plan to correspond with your daily needs.

2-If you choose to do the OPT for Fat Loss Program then you simply follow the guidelines of that program (both in training and nutrition) and go from there. The meal plans are NOT for the OPT programs. They are for the FLTS to help guide by moderate principles.

At this point the choice is yours where to go, but here is an idea from my end.

3-The Metabolic Repair Manual-This will be good for you because you will learn how not to diet down and to keep at bay any problems. You may be free of problems now, but it can be very easy to get your metabolism in trouble with bad dietary and training habits. This is a great read to show you what not to do and prepare ahead.

4-The Water Manual-A good follow up to MRM and fun to learn how to drop water weight if need in the future.

5-The Maintenance Manual-While it may seem like it is a distance away for you, it is important to be reminded of the fact that finishing a diet can be a real thing.

6-OPT Remix-You may never need or want a training program like this, but if you are starting out and this is your future then its good to know how to handle it when it comes.

Group B

1-The Fat Loss Troubleshoot/Fat Loss Troubleshoot Audios

2-The Metabolic Repair Manual-While this is likely why you bought the package, you should still start out with the FLTS first. The Metabolic Repair assumes that you have read it or understand the information in on a large level. When you start on repair trust me, you don’t want to wonder what a carb is.

After reading those two, if the Metabolic Repair Manual fits for you then you may be on a different journey for a while and following REPAIR or Metaburn (the two programs within the Metabolic Repair Manual). If this is the case then the rest of the books will become important at a later date.

Group C

1-The Fat Loss Troubleshoot/Fat Loss Troubleshoot Audios-While you may think you know it all or have nothing to learn, I assure you as simple as the book is, it isn’t that simple. Sometimes things click better when we re-open the gateway of knowledge through different words.

2-OPT Remix-Once you get where your downfalls or slip ups can be, it’s time to start your program. OPT Remix lays out training and nutrition, so no need to utilize the meal plans for FLTS while doing the program.

3-The Water Manual-If a competition or photo shoot is coming up you will need to learn the best ways to manipulate water and carbohydrates.

4-The Metabolic Repair Manual-Just so you don’t get in trouble with your shredded body, and so you can keep it that way, you need to make sure to read the MRM. Its good to learn how dieting down to lean levels can affect you.

After that the rest is for either education/fun to add to your knowledge base.

I hope that this helps you better understand how to best utilize the Fat Loss Troubleshoot Package for your needs. If you have an questions as always feel free to contact me or head over to the JP Fitness Forums to the Fat Loss Troubleshoot Section.

Lastly, if you don’t have the package yet, you can find out more information here.

Jamie Hale-The Carbohydrate Files-Is It Gut Worthy?

03 Nov

Tags: ability, abs, article, Articles, attention, Carb, carbohydrate, carbohydrate files, Coach, coach hale, conditioning, consultant, diet, glucose, health, healthy food, Jamie Hale, Jamie Hale-The, knowledge, magazine, trainer, Worthy
Posted in Gut Awards, Jamie Hale, carbohydrate files | 6 Comments »

Some of you just can’t wait for me to knock some products. I assure you, it is coming. However, while I have such good attention right now I would like to point you to GOOD material. Please note tomorrow comes some bad MWAHAHAHA.

There is no “affiliate” sale on this. I don’t even think Jamie has a set up for that. Bless the man but he is likely the worst marketer in the fitness industry today, which is probably part of why his material is so good. I always had a thing for “secret” finds in music, movies, and books. Jamie Hale is someone I highly respect and was pretty excited about diving into his material.

Basic outline:

The Carbohydrate Files is basically what it says. It is a book that talks about carbs and not much more than carbs. If you have been wanting to understand the in depth look at carbohydrates and what they do in the body then this book is for you. It may at first not seem like this is not for everyone but since the majority of people don’t even know what they are talking about when it comes to carbs, particularly health and fitness experts, it should be at the top of everyones “new release” reading list.

Who is Jamie Hale?:

Bio speak: Jamie Hale is Sports Conditioning Coach, author, gym owner, fitness and nutrition consultant. He has contributed to numerous exercise and sports publications (nationally and internationally). He has authored six books. Jamie is a member of the World Marital Arts Hall of Fame in recognition of his conditioning work with Martial Artists. He is considered by most in the fitness industry as a specialist in agility and comprehensive fitness training. He is also known for his ability to get bodybuilders lean and dry as bone for competition. To learn more abut Jamie visit his website at www.maxcondition.com.

Non-Bio speak: Jamie is a really cut to the chase kind of guy. It is no secret that I have an affection for the type. I remember at first not really knowing how to take Jamie. He has a habit of randomly spouting out really knowledgeable study or research information, but in a hit and run fashion. There is almost an innocence of “open source” knowledge about it. I dig it.

What was “Gut” worthy?:

I think my favorite aspect of the book was that he took it that step further. For example, if any of you have ever read about digestion in a school science class, you most likely will read the phrase “digestion starts in the mouth” and then from there it will move on to gut and out the bum in the matter of a few sentences. Jamie, he takes it a lot further than this. It is more along the lines of… “digestion of dietary carbohydrates starts in the mouth where salivary amylase begins the breakdown of starch.” From there, I assure you, that is only the beginning. One of my favorite things about the book is it didn’t expect you to just believe it, it taught you to know it.

What wasn’t “Gut” worthy?:

I have had easier reads. Now, in Jamie’s defense I got a doc. version of the book with edits still going on so I am going to give benefit of editing doubt there. Also talking about proper reads is about as funny as it gets. It is very technical, which I love, but some may not as much. Still I encourage to put forth the effort to learn and also not to skim. If you skim it seems far more intimidating than if you just dive in and read it front to end.

What is Quote Worthy?

“The glycemic index measures blood glucose response. A food low on the glycemic index is not necessarily a healthy food. On the other hand, some foods rated high on the scale are very nutritious. The glycemic index has been widely misused in the last few years because many people base their entire eating plan around it. Numerous books, websites, and magazine articles have promoted the glycemic index diet as the magic formula. Below, I’ve provided some research abstracts looking at the different effects of low GI diets compared to high GI diets.”

Who is this for?

Bodybuilders, Figure Competitors, enthusiasts, trainers, and athletes.

Who is it not?

Those who don’t really care to know about what food does in the body to them or how to alter it for training. Basically those who don’t care that much about the “why” and just want to be told the “do” of things.

Cost?

The
Carbohydrate Files
$24.95

This Book Gets 4 Guts!?

Leigh, the real question is, should I buy it, really?

Yes, I think people should get it. It’s 25 bucks, hard copy, and a solid resource of information.

50 Best Diet Foods You Never Knew About (part 1)

22 Sep

Tags: 100 calories, bettern butter peanut butter, bran, bread, calorie countdown milk, calorie counts, calories countdown milk, Carb, cheese, diet foods, fat loss food, fat loss foods, fiber, hi protein cereal, high protein chips, liquid smoke, list of diet foods, low calories choc milk, low carb bread, milk, peanut butter, pork rinds, protein, protein chips, weight loss food, Zero impact protein bars
Posted in body by eats, diet foods, list of fat loss foods | 16 Comments »

Every place I turn I hear about or see a list of foods when on a diet and they are all the same. Slim Bears, Crystal Light, and Pudding Pops. This time you are in for a treat, literally. I have put together and linked to 50 of the best diet foods you never knew about. I promise you there is at least one gem on this list you didn’t know about until now. Sit back, bring your taste buds, and dive in.

#50-Sami’s Bakery Low Carb Protein Cheesecake

Sami’s, in general, has amazing eats. Low carb wraps, chips, breads, high protein, whole grain, and gluten free are just a few of the delicious and wonderful treats they offer. You name it, they have it. The only reason they aren’t higher on the list is because they are hard to find locally and are a bit costly. That being said, if you have the money or if you can find it locally, then get on it.

Stats of Cheesecake: 56g Slice: Calories:170 Carbs:2g

#49-Rudy’s Right Choice-Low Carb Bread

Low carb bread has a habit of tasting like cardboard on a good day. On top of that, it is usually pretty high in calories because they up the fat content. Fat isn’t bad of course, but in this case if looking for lower calories it is a concern. Rudy’s right choice hits the best of both worlds with each slice landing at 45 calories and only 7 carb grams per piece. The ingredients are quality as well. The only con is it can be a little harder to find and not available, that I can see, internationally.

#48-Kay’s Natural Cripsy Protein Chips

These chips come in a high variety from nacho cheese to lemon herb. With 10 grams of protein per serving and only 110 calories for 30 grams, you are going to have a hard time finding pre-packaged chips with these stats. I highly recommend giving the nacho cheese a try and perhaps you can pair them with a sandwich made from the bread above.

#47-Calorie Countdown Milk

When you are smack dab in the middle of a hardcore diet every calorie counts. That being said, a nice way to tasty up your shakes with ease is to use milk instead of water. Calories Countdown Milk is perfect for this with only having 45 calories for every 8 ounces. They are also one of the only brands that have a Reduced Fat Chocolate Milk and this make me happy.

#46-Glenny’s 100 Calorie Brownies

It’s a brownie. It is 100 calories. Need I say more? They are available in Chocolate Chip, Peanut Butter, and Blondies. The only reason this isn’t in the top 10 is because they are hard to find.

#45-Zero Impact Pumpkin Protein Bars

These protein bars are the richest and softest protein bars I have ever had. They are also huge and while they are not that low in calories at around 400 calories per bar, they are highly balanced with macros, and are essentially a whole meal in a bar. A soft, chewy, mouth sticking, yummy meal in a bar at that.

#44-Cinnamon Pork Puffs

These rinds are 45 calories per serving, one carb, and perfect for the low carbing lifestyle especially when looking for a crunch. One of the hardest aspects of low carb eating is sometimes missing out on certain textures and feels and this more than makes up for it.

#43-Bob’s Red Mill Xanthum Gum

It is a fantastic, very low calorie, thickener that you can use to add a little consistency to anything. This one might be a little hard to find at local stores so you can either buy it online or you could also you glucomannan, guar gum, agar, or pectin. It is a fantastic thickener that you can use to add a little consistency to anything.

#42-Better N’ Peanut Butter

This is the first peanut butter appearance and it wont be the last. It isn’t a secret that I have a problem with peanut butter and I have bought every kind of peanut butter that there is. This PB has 100 calories per serving and very little will go a long way. It doesn’t taste a lot like normal peanut butter and is really sweet, but it is a great flavor in general.

#41-Nutritious Living Hi-Lo™ with Strawberry Pieces

Cereals are very good at being low in protein, high in crap, and bland on taste. With 12 grams of protein per serving the Hi-Lo cereal is making the others look even worse.

#40-Colgin Liquid Smoke

Liquid smoke is more of a seasoning than a food but I have to put it in because it is a great way to add a new flavor to your eating. Anyone who has tried to “spice up” their chicken knows that sometimes you need all the help you can get. If you want the flavor without the smoke then you have just found it in a bottle.

If you eat White Rice you are a bad person

12 Sep

Tags: bad rice, best rice to eat, bran, Brown Rice, brown vs white rice, Carb, expertise, fiber, good rice, health, healthest rice to eat, healthy, husk, Kikkoman, processing, question, rice, unhealthy rice, unhealty, White
Posted in best rice, rice gi, white rice vs brown rice | 13 Comments »

Hi Leigh!
Hope u r well.
I am an Avid Fitness enthusiast.
I would like to ask for your expertise on the following. If you dont mind.
White Rice.
I was in the middle of 2 friends arguing about the health benefits of white
rice if theres any. Since i was the fit guy of the group i was thurst into their
conversation.
I told them what i knew of enriched and white carbs, but i also added that i
would ask an expert and get them a more informed answer. So here i am asking you
your opinion on the WHITE RICE AFFAIR!!!!!! LOL
So whatever info u can give me will be appreciated. So until next time heres to
keeping the dream alive!!!! Keep up the good work.

For some reason whenever I think of rice I think of the greatest/weirdest flash video commercial ever for Kikkoman.

Sorry, had to break for that random snippet of enjoyment and weirdness that is Kikkoman.

To answer your question we have to ask the questions…

Is White Rice unhealthy?
What is the difference between the two?
Is Brown Rice better?
Is the difference large enough to account for a change in which you eat?
Leigh, what rice do you eat?

Is White Rice unhealthy?

No. It is rare that a food in general is unhealthy. No food will “make” you fat. No one food is likely to kill you. In short, do I think that the average person is going to be harmed by eating White Rice, no.

What is the difference?

The difference is in the processing. White rice has the husk and sometimes bran removed. Can be boiled as well and then repackaged. You lose some nutrients, you lose some fiber, you raise the GI. GI raise isn’t always bad though, depends is the key word.

Is Brown Rice better?

It has more nutrient content, on average, yes. It is “better” in the sense of nutrients per gram.

Is the difference large enough to account for a change in which you eat?

Again it depends, I don’t personally feel it is, on average, going to make that big of a difference overall. However, if you want to “cover” all your bases, you are more than welcome and have an informed reason to do so.

Leigh, what rice do you eat?

All kinds. It depends on the mood and meal. I eat sushi rice, brown rice, basmati rice (pictured), and plain ole white rice.

Is there more to this “rice story?” Sure. At the end of the day though I would tell your buddies that technically Brown has more nutrients, but overall how much that will make a difference is a little unknown.

2 things I saw on TV this Weekend

21 Jan

Tags: balance, Blaines, Carb, common sense, diet, Fat Loss, Fit, keto, low carb, overweight, protein, slimquick, weight loss tv
Posted in Uncategorized | 3 Comments »

I actually took some time off this weekend to spend some time at home. I think I even went a whole 12 hours without checking my email. Yeah, you know YOU contribute to the problem. Anyways, there are 2 things I caught on TV this weekend that I want to discuss with you.

#1-Fit Tv’s Blaines Low Carb Kitchen-Why doesn’t the dude just bath himself in oil?!? Now we know there is nothing wrong with fat, but jesus, do low carb people not get that calories account for something too? I got a lot of hate recently for my “bi*ching” about low carb. First off there is a difference between keto, low carb, no carb, high carb, lotta carb, lil’ carb…technically my current life long diet is low carb as I stick to it on average at about a 40% daily carb intake. I like lots of protein and fats in my diet, feel better that way, and balance is key. However, I am not afraid of a damn tomato and can’t wrap my head around why you think you are going to lose fat by not counting calories and dumping ladles of oil over garlic. No wonder he got the boot and ended up on CSI as a overweight sexual offender chef.

Take home point for #1-Calories do count even if you are going to restrict carbs.

#2-Slimquick Ad- For one thing, why doesn’t that cartoon man leave that woman? You know she is the kind of woman that comes into the living room while he is sitting in his recliner and beats him over the head with a newspaper and tells him to take out the trash. I feel for the cartoon husband in the Slimquick ads. Here is a link to the old one so you can get the feel for this woman. http://www.samanthaferguson.com/producer/27 This recent one states that it’s hard to lose weight when you have to eat out so much. So they both switch to ordering salads. He loses lots of weight and she loses her breasts, I am not making this up. So why does this happen? Why does Ted lose more weight?

Well let us assume that they both head up to Ruby Tuesdays and get the Classic Chicken Salad. It rings in at a total of 1,022 calories. Now in a day she burns 2,200 calories, and in a day he burns 4,400 calories. She eats that salad just twice and she isn’t going to budge. He can eat it three times and still lose weight.

Take home point for #2-Bigger people burn more. Women (in general) cannot eat the same amount as men and lose weight. It sucks, but you don’t need a crappy pill, just eat half the salad next time, Sally.