Month: August 2017

What is a KETO diet?

The Keto Diet – or High Fat, Low Carb Diet – was originally used to treat the symptoms of pediatric epilepsy due to the restriction of glucose as a fuel source to the brain. It has since been adopted in pop culture as a fat loss agent.

How Does It Work?

The ketogenic diet works by putting your body into a state of ketosis. Ketosis is a normal metabolic process, something your body does to keep working. When it doesn’t have enough carbohydrates from food for your cells to burn for energy, it burns fat instead. As part of this process, it makes ketones. Ketones are substances that are made when the body breaks down fat for energy. 

The ketogenic meal shoots for near-zero carbs. Most estimates suggest around 10-15 grams of carbs a day. To give you an idea of what this looks like, that’s about one fist-sized portion of cooked carrots, or about 10-15 grapes. For the whole day.

The ketogenic meal, on the other hand, is high fat — even up to 90 percent of total energy intake.

Should I Go Keto?

If you’re a “regular person” who just wants to be healthy and fit:

Enjoy reading about ketosis if you like. Try it, if you’re curious. But you can be perfectly fit, lean, and healthy without it.
Don’t believe everything you read on the internet. (Except this article, of course.) Remember that the plural of “personal anecdote” is not “scientific data”. Be a critical reader and consumer.

If you’re an athlete:

Know your body and the demands of your sport. Unless you’re an ultra-endurance athlete, becoming fat-adapted or adopting a ketogenic diet probably won’t improve your performance.
Don’t add stress. Training is a good stress, but still a stressor. Fasting and restricting energy (i.e. calories) or a particular nutrient are also stressors. Stress adds up. Don’t add nutritional stress from a stringent diet to the mix, particularly if you’re female.
Make meeting your nutritional needs your priority. If you’re active, you need more fuel and nutrients than the average person. Rather than taking stuff out of your diet, look for where you can add good stuff in: protein, vitamins, minerals, fiber, fatty acids, phytonutrients, water, etc. from whole, minimally processed foods.

LOOKING TO CUT BODY FAT? DO YOU WANT TO BUILD STRENGTH AND ADD LEAN MUSCLE TO YOUR FRAME? EMAIL YOUR ELITE COACHES AT coach@leagueeliteonline.com TO JUMPSTART YOUR JOURNEY TO FITNESS FREEDOM!

We often get asked, what is the best way to drop pounds quickly?  Of course our answer is as cliche as a ’90’s RomCom: fitness is a journey.  In order to get your body to a healthy place, you must change your mindset.  It takes time, dedication, and a renewal of one’s self.  Weight loss is like a rafting adventure, sometimes the waters are calm and you make all of the right choices, other times things can get a little rocky and you just want to bail for dry land.  In order to be successful, you must gain the necessary tools needed to make lifestyle changes. 

That said! We’ve all been in the situation where we want to drop some pounds, say for a friend’s wedding, or you know, in case you run into your ex and just NEED to show off how amazing your life is now…

We, and most of the scientific/health and fitness community, have found there are two great ways you can drop some pesky pounds.   

The first, fasted cardio and how to do it: 

I’m sure some of you may have heard about doing cardio before breakfast.  While it may not be ideal for late sleepers, fasted cardio does have its benefits.  Studies have shown that fast cardio burns up to 20% more fat than cardio after eating.  How this works: our bodies like to use food as energy.  As we eat, our food is broken down into various molecules that our bodies will use to create energy.  If our bodies do not have food to break down into energy, then we rely on our fat storage (lipolysis) to do the heavy lifting.  To make fasted cardio most effective, doing a 30-60 minute light to moderately paced jog, or walking briskly prior to eating in the morning will do the trick.  The lower intensity and longer timed exercises are the ones that will put you into fat burning mode the best.  The down side of fasted cardio, is that our bodies will also potentially pull glucose storages from our muscle, essentially breaking down our muscle to create energy.  For those of us who are trying to bulk up, or make gainz, this may not be ideal.  This potential breakdown however, can be remedied by staying within our fat burning zone (low intensity cardio) and supplementing with protein within 30 minutes after the workout.

Is fasted cardio the most effective way of dropping fat?  This question is complicated.  The human body is very complex and each and every body is different.  In our business, we find that a combination of training methods is best to keep the body actively guessing and always burning.  This is where our second method comes in.  

The trendy HIIT: 

High Intensity Interval Training (HIIT) seems to be all the rage right now, and for good reason.  Although we physically labor in the gym, most of the results are formed post workout.  HIIT is an excellent way to keep your body burning long after you’ve worked out and it only takes 10-15 minutes! Even tacking on a 10 minute HIIT work out to the end of your weight training can have huge benefits in terms of fat burning.  Once our bodies deplete the energy we have fed into it, additional energy will be pulled from our fat storages as the body begins to break down fat to fuel our movements. 

So, in the end, what is the best way to burn fat and drop some pounds? In our experience both fasted cardio and HIIT have worked.  The most important thing is to keep a clean and healthy diet to fuel our bodies when we are not in the gym.  In order to lose weight, your body needs to be an a caloric deficit.  If your body isn’t forced to use it’s fat storage as fuel, it won’t. In this case, you won’t be losing any weight, you’ll just be mentally burnt out from early morning work outs, late night weight training, and celery sticks. 

A healthy combination of a good diet, fasted cardio, HIIT, and weight training is ideal to shed fat and sustain weight loss.      

By: Kerri Bradley