Mick’s up on Fuel

Sticking to this week’s focus on sugar addiction, let’s see if carbs (aka sugars) are good fuel for exercise.

You’ve probably heard a coach or health source recommend loading up on carbs before a big game or workout.  The reason for that is to have enough energy stored up to get you through the event.  After looking further into this, you might decide it’s not as great an idea as it used to seem.


In a Maximized Living Webinar on Nutrition for Peak Performance, Dr. Fred Roberto points out “for all athletes:  The fact of the matter is food does matter.  It is critically important.  Food is your fuel, and food runs the human engine, and so we have to take and convert this quality food into fuel that can then get transferred into an energy source, and that's what really runs human performance.  We want optimum performance.  The human engine is amazing.  It's a high-performance engine.  It needs to run on high-octane fuel.  You simply don't put diesel fuel inside a race car.  It just gunks up the engine.  Your body requires high-octane, quality food just the same....  It's not really a game of calories in versus calories out, as most people would think.  There's so much more to the story.  You've got to put good, quality calories inside of your body.  When you put in the food that is designed for your body to run on, your body can run so much more efficiently and effectively.”

In that same webinar, Dr. BJ Hardick warns us to “only use carbohydrates that our body is actually going to utilize.  Don't overdo it on carbohydrates, if our body is not going to utilize them.”

Dr. Roberto explains that what we want are Medium Chain Fatty Acids, like coconut oil, because they “are an excellent source of energy (used immediately for energy)... and provide the energy without all the negative effects sugar has in the body.”

He points out that consuming sugar triggers insulin, and insulin has an adverse affect on HGH (Human Growth Hormone), which is a hormone we like to spike because with exercise... for increasing lean muscle.

Dr. Roberto continues: “Foods containing processed carbs and sugars...  are anti-nutrients... The body still needs the elements, and so pulls from its stores... not to mention... these greatly reduce your PH and make your body more acidic.  Having a proper PH balance is critical for sports performance and recovery time.... That's where performance happens: at the cellular level.”

So, what is recommended is:  low-glycemic, high-fiber carbs = veggies = high energy

Instead of sports drinks, reach for some coconut water. It is a great source of electrolytes (15x more potassium than other sports drinks).  It might still have sugar, but it’s alkaline!  Dr. Hardick warns us that the glycemic index is not the only thing to look at.  We need to know whether or not what we’re taking in is causing inflammation and whether or not it causes our body to be acidic.  Remember, alkaline is better for our cells, which is where performance really happens.

Dr. Hardick clarifies that only really long duration exercise benefits from a good helping of healthy grains the day before (ie Ezekiel Bread).  Then during exercise, concentrate on low-glycemic, easily absorbable and digestable things like coconut water.

Now that you're fueled up, go for it!

...my only aim is to finish the race and complete the task the Lord Jesus has given me—

the task of testifying to the good news of God’s grace.

Acts 20:24 (NIV)

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Mick's Sprints and Jumping Jacks

Being that I like early mornings, it’s great to find scientific reasoning behind it.  So, here it is!

Did you know you can actually get more benefit from your exercise, if you workout early in the morning before eating breakfast?  Weight loss?  Wellness?  Energy?  Early Mornings?  No need to say more!  I’m there!

In Mick’s in Groceries, I listed out a typical day of grocery shopping.  Today, it’s a typical day of exercise.

Before eating breakfast, usually after my daughter gets on the school bus, I go for a run and/or sprints.  No bragging here… I don’t run far.  In fact, I’m back home within 15 minutes, with plenty of time to spend with my son before he gets on his school bus.  When I do sprints, it’s a 20-second sprint followed by a 20-second rest, and then a repeat of that set 2 more times (for a total of 3 sprints).  After a 2-minute recovery, I either do another set of 3 sprints, or I concentrate on other muscle groups by doing other exercises (push-ups, pull-ups, dips, shin slaps, bicycles, squats, lunges, squat-thrusts, jumping jacks, etc.).  After the second grouping of 3 sets of 20-second exercises, another 2-minute recovery is then followed by a final grouping of 3 sets of 20 seconds.

This is an awesome way to get a quick workout and to get the body burning fat for hours!

Similar information is also found in Mick’s up Exercising, where we learn about interval training: 
“When you exercise for no more than 20 minutes at one time and your regime consists of any form of exercise such as stationery bike, cycling or running up a small hill, even doing 50 start jumps for up to a minute followed by rest/recovery for up to 2 minutes, you are doing what Dr. Sears calls supra-aerobics, beyond aerobics. That is training your body to recover quickly and build lean muscle tissue in preparation for its next intense training session. This is really a modified version of interval training.” (Teya Skae of Natural News)

Whatever it’s called, I love it.  It’s quick.  It’s easy.  It works! 

(It gets a body revved for the work of the day, and it allows time for the more important things in life, like spreading the Good News of the Gospel and sharing God’s love with those around you!  Go for it!)

“ I do all this for the sake of the gospel, that I may share in its blessings.
Do you not know that in a race all the runners run, but only one gets the prize?
Run in such a way as to get the prize.
Everyone who competes in the games goes into strict training.
They do it to get a crown that will not last, but we do it to get a crown that will last forever.”
1 Corinthians 9:23-25 (NIV)

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Mick’s in Some Vacuuming

I took time out today to prep the house for guests (my awesome parents-in-law).  So that got me curious to know how much of an interval training workout housework is, specifically vacuuming.

Any guesses?

“Exercise by any other name still counts.  Several household chores qualify as aerobic activity, including sweeping, mopping, vacuuming, washing windows or cleaning out the garage, according to the American Heart Association.  The National Institute on Aging adds that raking leaves, gardening or cutting the lawn with a push mower constitutes moderate aerobic activity, as well.” (Pam Murphy, “Easy Ways to Increase My Heart Rate”)

“What's moderate intensity?  Moderate activity includes things like brisk walking and biking as well as daily activities such as mowing the lawn or vacuuming that raise your heart rate for at least 10 minutes continuously.  You feel a little warm and are able to talk while you exercise.  If you try to sing it's difficult.  You are working at 65%-74% of your maximum heart rate during moderate activity.” (Fit After 50)


I find counting calories not important for fitness (neither intake nor burning), but for those of your who are calorie counters:
“In this instance, a bigger house is better!  A 150 pound person can burn around 239 calories an hour pushing the vacuum around.” (National Academy of Sports Medicine)

“Different people burn calories at different rates, but the level of intensity and the duration of your chosen activity will determine how many calories you will burn.  Yes, it's true, even vacuuming burns some calories!  Generally speaking, the faster your heart rate, the greater the caloric burn.  So if you've got a huge house and work at a vigorous pace, you could even consider it a cardio workout.  Did you know that you can increase the rate at which you burn calories?  By simply adding a little lean muscle to your body by participating in a resistance training program, you can increase the number of calories your body burns on a daily basis.  A faster metabolism means less body fat.  You don't need to look like a bodybuilder to benefit from this either, even a little new muscle will help.  Your new and improved metabolism will help you burn more calories day and night, and applies to all activities, including vacuuming.  Happy house cleaning!” (Chris Gomes - NASM Elite Trainer)

Pay attention to proper vacuuming.  Don’t hurt yourself.  Instead, concentrate on your muscles for some added benefits:  “Practice engaging your core and using your hip and leg muscles as you vacuum.  You may be shown a partial lunge exercise to simulate the actions needed to complete this task safely.  Keep the vacuum directly in front of you at all times.  Avoid trying to reach around corners or objects.  This will force you to bend and twist your low back.  Don't twist or bend your trunk to get under objects or to reach into tight spots. Use the rules of safe lifting (described in Session Four) when lifting and transporting the vacuum.” (Back Care Boot Camp)

So, being a moderate activity, vacuuming is not getting the heart rate up to the target for interval (burst) training, which is what I needed… but it is a great workout, regardless!

Be safe, and have fun doing housework, knowing you’re getting a workout!

“She sets about her work vigorously;
her arms are strong for her tasks.“

Proverbs 31:17 (NIV)

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Mick’s up Making You the Lean, Mean, Fat-burning Machine

Let’s hear it for HGH!  Let’s hear it for Testosterone!
 
Wait…  why are we cheering for testosterone?  We ladies are really confused.  Why do we want testosterone for us?

“Many bodybuilders and fitness enthusiasts want to increase the levels of this hormone within their body due to the muscle building and fat burning effects it has on the body.” (Muscle Legion)

The answer is in a question:  Do you want to be a lean, mean, fat-burning machine?

If you have been putting into practice this week’s tips on exercise, then a lean, mean, fat-burning machine is what you’ll be… and testosterone is helping you get there!  Weird, isn’t it?

“Ever wonder how, why, and where the flat stomach, thin thighs, and slim hips of your youth disappeared beneath a blanket of fat?  There are a number of metabolic mechanisms known to influence body composition outcome.  Lean and fat mass are remarkably dependent upon two hormones.  Age-induced decreases of human Growth Hormone[hGH] and Testosterone increase adipose tissue storage rate in both the abdomen and hips.” (Dr. Bill Misner Ph.D. – American Fitness Professionals & Associates)

As testosterone levels decrease, "there are signs of aging such as a decrease in muscle mass and muscle strength, cognitive decline, a decrease in bone mass, and an increase in (abdominal) fat mass.”  A study showed that with an increase in testosterone, there was an increase in lean body mass and a decrease in fat mass.  (Medscape Medical News 2008)

Which would we rather be:  looking younger and leaner with less fat, or looking older and less fit?

We know why we want shorter exercise routines, but why do we want lean muscle?  "Any form of exercise that promotes lean muscle tissue would be beneficial, as having more lean muscle tissue promotes strength, vitality and a faster metabolism. Short intense bursts of exercise have proven to build more lean muscle than long aerobic/endurance workouts lasting for more than 25 minutes." (Natural News)

Maximized Living’s 5 Essentials of healthy living layout how and why to have a lean body.  “Exercise allows your body to take in higher levels of oxygen and creates lean muscle that keeps both your body and mind healthy.  Studies have shown that exercise consistently matches or exceeds the benefits of antidepressants.  This is your opportunity to decrease fat and increase lean muscle tissue.”

The Fat Burning Effect of Muscle chart shows “every pound of new muscle you add to your body will burn about 60 calories per day.” 

Dr. Al Sears teaches that his PACE exercise technique “trains your body to store energy in your muscles instead of storing it as fat, making you lean, and keeping you that way.”

As we mentioned earlier this week, long-duration exercise causes an increase in the stress hormone cortisol, and that “tears down muscle tissue and decreases testosterone.” (Michael Greeves)

Maximized Living describes their Essential #4 of Maximized Oxygen and Lean Muscle, when relating to high-intensity workouts like their MaxT3:  “This exercise system elicits a very unique hormonal response in the body and ultimately it is your hormones that influence your metabolism.  This type of exercise is called “metabolic conditioning.”  Metabolic conditioning is characterized by short bursts of high intensity exercise.  Therefore, in just minutes a day you can build muscle and burn fat like never before. ”

So, keep up the short bursts of exercise to keep the cells healthy with oxygen (NO EXCUSES!), and to look younger and to burn the fat!  Are you convinced yet that it is simple?  Have a great weekend getting started!

PS~Ladies, if you're afraid of muscles or developing a build like a guy, read these articles:
But I Don't Want Muscles! - Part 1
But I Don't Want Muscles! - Part 2

I’m excited for an upcoming post that will explain how good fats,

such as coconut oil,

can also help with your metabolism to get you the lean-muscle-look we’re going for. 

Stay tuned!

Why should he see you looking worse than the other young men your age?
Daniel 1:10 (NIV)

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Mick’s in the Oxygen

What’s your stage of life?  What’s your fitness level?  Are you Mom or Dad, and you have a few extra pounds that you still blame on the kidderz, even if they’re in Middle School?  Maybe you’re a grandparent, feeling as though exercise is for the younger generations.  Oh… do you fit in the category of a younger generation, and you haven’t reached the magical age of 30 yet, which means you don’t know the feeling of everything changing for the worse (no snap, crackle, and pop when you crawl out of bed in the morning…  no pounds sticking around, despite your efforts)?

No matter where you are in life, exercise is important, if you want your body to be healthy.  You’ve heard this before, but do you know the science behind it?

Check this out!  “The most important element you need to survive at your max, or to even survive at all, is oxygen.  Low levels of oxygen enable the accumulation of toxins in your body which can lead to disease.  Exercise increases your oxygen intake and produces lean muscle.” – Maximized Living  (We’ll be getting to the lean muscle part in a post later this week!)

Alkalize for Health states:  "When the oxygen saturation of blood falls, conditions become ripe for the creation of cancer.” (See The Terrible Two: Cancer and Circulation).  “All normal cells have an absolute requirement for oxygen, but cancer cells can live without oxygen - a rule without exception." (Dr. Otto Warburg, quoted in Philpott)

Be sure to get oxygen!

“Deprive a cell 60% of its oxygen and it will turn cancerous (McCabe, page 192).  Deprive a cell 35% of its oxygen for 48 hours and it may become cancerous.” - Dr. Otto Warburg. Read Dr. Warburg's papers in the Library: Lecture 1, Lecture 2.

Mick’s sum up:
  Exercise = oxygen = healthy cells! 

“The best method for intake, usage and storage of oxygen is through movement and the best method for movement is exercise!  Oxygen is one of the most essential elements that you need to intake for survival.  If you take in low levels of oxygen, you enable your body to accumulate toxins, develop disease, and possibly cause early cell death.  Are you starting to understand how all of these 5 Essentials work together?” – Maximized Living

Take it from a mom who has been there.  I’ve blamed the extra pounds on the kidderz.  I’ve kept too busy with life, wishing it was enough to get me fit, and just hoping it was enough to be considered healthy.  Face reality.  It’s not enough.  If you’re not truly exercising, taking specific time in your day to focus on increasing your oxygen intake, then you’re not at your healthiest, and there’s room for improvement… but… I’ll let you in on a little secret!  It’s not as difficult as you might think.  It doesn’t have to be time-consuming.  In fact, lengthy exercise might be counterproductive.  Curious?  I tell you more about it in my next post: Mick's up Exercising!

Are you seeing how the 5 Essentials work together?  It’s not a mistake that these 5 things are packaged together so conveniently to get you information on being the healthiest you.  They are essential!  You need all 5.  Think them through, and they all make sense.  They’re simple enough to follow.  Most likely you’re already incorporating them… at least some of them… into your life.  If so, it won’t take much to improve on them and add in the essentials you’re missing, and then you’re on the road to the healthiest you’ve ever been.

“Then the LORD God formed a man from the dust of the ground

and breathed into his nostrils the breath of life,

and the man became a living being.” 

Genesis 2:7 (NIV)

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