I want to simplify this as much as possible and clarify that I'm not discussing what workouts to do but instead how your body fuels itself.
You've heard for years that the best way to lose fat weight is to workout as soon as you wake up. But why? Well one of the reasons is that your stomach is empty...so when your body needs fuel during that workout it will look first for any carbohydrates in the stomach to burn. If it can not find carbs, then it will go to the next "source" of fuel which is fat stored in your cells.
Now let's look at the other scenario. You workout right after breakfast. Now image that you just ate a big bowl of oatmeal with fruit. You stomach is full of carbohydrates. Now during that workout, your body is needing some fuel and it finds those carbs first so uses them first. How many carbs are in your stomach? Let's take a single serving of Oatmeal with fruit with an average of 57g of carbs. So you have 57g of carbs (of fuel potential) in your stomach that is waiting for you to burn.
So let's just use some numbers based on a 150lb woman. A one hour water aerobics workout would burn about 5-700 calories and it's research shows that your body can burn about 62g of carbs if they are available. So you eat that bowl of oatmeal and then head to your Aqua Class. You will work off that bowl of oatmeal during an hour of class plus a little more. Another example is if you Walk at a pace of 3mph you will burn about 30g of carbs so only about half of that bowl of oatmeal will be burned and the other half will be stored.
So what if you workout before breakfast (or between meals)? You stomach will be empty and will look for fuel for that workout. Not finding any carbohydrates first, your body will look for "stored fuel" which is stored fat. So instead of waiting to burn fat, your body will start using stored fat first.
This of course is simplifying the whole process and of course we haven't taken into account the amount of stored fat, or your age, or the activity being done but this gives you a simple look at how the food in your stomach, or lack thereof, effects your fat burning. Now of course if you have very low body fat and run for hours at a time, your body will need carbohydrate fuel because your body doesn't have enough stored fat to provide fuel. But that's another blog post for later.
So what if you need to eat something before working out otherwise you feel awful? Then eat a little protein and very minimal carbs. A few almonds or a few bites of grilled chicken are good. Coconut water or milk with a little non sweetened and plain whey protein is good...or just some unsweetened coconut water which gives you some natural electrolytes, and natural carbs but not enough to fill up your stomach.
Remember this: Your body will use carbs, then stored fat and then protein to fuel itself.
Author: Nancy Desjardins
Before you start the Sugar Free Lifestyle, it's important to understand what we're up against and just how dangerous sugar can be.
Thousands of years ago, the only sugar available was from fruits or honey, but as human technology has progressed, so has humankind's ability to re?ne sugar from sugar cane or beets into a tasty sweetener.
Unfortunately, our bodies were not built to process re?ned sugar—it is alien to our systems. Raymond Francis, DSc, MSc, RNC, author of Never Be Fat Again, says that "feeding re?ned sugar to a human body is similar to burning high-octane aircraft fuel in an automobile engine. Impressive amounts of energy, but after a while, you damage the engine."
And that is exactly what has happened to us. We have "damaged our engines." As we have increased our consumption of sugar over the years, diseases have also increased.
While our bodies are trying desperately to somehow process these useless re?ned sugars, they are forced to deplete important vitamins and minerals that would otherwise be keeping us balanced, healthy and functioning properly.
This disruption of the body's balanced state (called homeostasis) causes all sorts of serious, life- threatening, preventable conditions such as cancer, heart disease, stroke and diabetes.
For example, some of those minerals that the body redirects in order to deal with sugar are actually designed to help us digest our food. http://7daysugarfreediet.com/">http://7daysugarfreediet.com/Without those minerals, we don't digest our food properly, which means we don't get the nutrients from any healthy food we ARE eating.
Improper digestion also promotes food allergies. Food allergies cause serious physical, emotional and cognitive problems, as well as decreased immunity.
Digestion is only one of many bodily functions that are severely impaired when we consume sugar. And just look at all of the problems that causes!
Sugar also causes reactive hypoglycemia, a dramatic rise and fall of blood sugar which creates a strong craving for more sweets (which starts the cycle all over again). Sugar intake can bring on trembling, amnesia, and even hallucinations and violent behavior, similar to what you might see with the use of addictive drugs. These reactions can mimic mental illnesses.
The calories in sugar are considered empty calories because they contain no vitamins and minerals. It is no wonder that people who eat mainly sugary foods feel so sluggish and heavy all the time.
We know that consuming too much sugar leads to fat build-up in the belly, hips, buttocks and breasts.
What you might not know is that once those areas are ?lled up, the liver starts depositing fat around vital organs like the heart and kidneys. Not only can this lead to high blood pressure, it can also result in damage to your brain function.
Even in the short term, your brain is affected by sugar. In fact, you'll likely feel the effects right away. As soon as the "low" sets in, sugar dulls your brain, so you'll feel sleepy. You'll probably also ?nd yourself forgetting things or having trouble making simple calculations.
The next time you have a craving for cookies or ice cream or doughnuts, imagine the chaos you are about to set in motion inside your body. You may be getting ready to swallow the recipe for diabetes, heart disease, stroke, cancer, kidney stones, yeast infections, headaches, arthritis or allergies.
How about it?
Do you still want that slice of chocolate cream pie?
SUGAR IS A ROADBLOCK
According to William Dufty, author of Sugar Blues, "Sugar of all kinds—natural sugars, such as those in unpasteurized honey and fruit (fructose), as well as the re?ned white stuff (sucrose)—tends to arrest the secretion of gastric juices and have an inhibiting effect on the stomach's natural ability to move.
Sugars are not digested in the mouth, like cereals, or in the stomach, like animal ?esh. When taken alone, they pass quickly through the stomach into the small intestine. When sugars are eaten with other foods - perhaps meat and bread in a sandwich, they are held up in the stomach for awhile. "The sugar in the bread and the Coke sit there with the hamburger and the bun waiting for them to be digested. While the stomach is working on the animal protein and the re?ned starch in the bread, the addition of the sugar practically guarantees rapid acid fermentation under the conditions of warmth and moisture existing in the stomach."
One lump of sugar in your coffee after a sandwich is enough to turn your stomach into a fermenter! One soft drink with a hamburger is enough to turn your stomach into a still!
Article Source: http://www.articlesbase.com/alternative-medicine-articles/sugar-cravings-the-dangers-of-sugar-2826144.html
About the Author
I have been an experienced holistic nutritionist for the past 16 years helping people just like you,http://7daysugarfreediet.com/ finally eliminate the stranglehold that sugar and empty carbohydrates has on their lives.For most of my life, http://7daysugarfreediet.com/">Sugar Cravings I had sugar and food cravings. I was just like you.
When you workout, odds are you will either injure yourself or get sick. Listen to how your body wants you to proceed.
By Teri Patterson, Fitness Instructor & Coach
We've all experienced it. Either the flu or an injury sidelines you from working out. I've been lucky to experience both this month.
First a good ankle-roll during a TurboFire workout left me with a twisted ankle that was swelling fast. I remembered my high school health class training for the typical RICE treatment. Rest, Ice, Compression and Elevation.
For details on the RICE Treatment, more from The University of IOWA Health Care.
It surprises me that so many people that experience an injury keep going and don't stop to access the injury. Please remember that if you keep going and "push through", you may then cause serious damage and could be out of commission for weeks compared to a day or two. Maybe even worse, have to have surgery that puts you on the sidelines for months from workouts and your job. So be smart and stop immediately after an injury.
Try to apply Ice as quickly as you can and hold for about 15 minutes. Take some Ibuprofen which will also help reduce swelling, and relieve inflammation and pain. Then rest. I know this is hard to do when you are an active person. But remember that a little rest now, will mean you will be "on your feet" faster in the long run.
If you have a cold or the flu, remember to drink more fluids then normal and rest even if you are feeling "ok". Number one rule about being sick, if that the body is trying to heal itself from the inside out. The body will turn its attention to reducing inflammation and healing then to building muscle or losing fat. Get better, and then the body will focus on weight loss/getting stronger. Another reason if you are not losing weight...it can be due to an injury. Even a slight injury will cause inflammation in the body and focus will be on healing and not gaining fitness strength.
So what to do when you are starting to feel better? Don't immediately head back to your regular workouts. Focus on stretching, yoga or even swimming all of which are building your body/mind but are still allowing your body to heal.
Here's to a healthy and safe new year!
Teri Lang Patterson
Certified Fitness Instructor & Coach specializing in Aqua Power Training, Kickboxing, Weight Training & Yoga.
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