Posts Tagged ‘www.brucekrahn.com

Take this with a grain of salt

- November 28th, 2011

(Note: The following post is courtesy Bruce Krahn of www.ebodi.com.)

picture-7Hi, Bruce here from www.ebodi.com.

The other day I was sitting down to eat with a friend and she questioned the amount of salt I was sprinkling on my food and wondered why I wasn’t concerned about the potential ill effects of including salt in my diet. She seemed surprised when I told her the reasons for my salty habit:

1. Sea salt (not modern day table salt) is actually good for you. While modern salt is highly processed with little to no nutritional value, sea salt in its original form is rich in minerals your body needs.

2. My body handles the sodium very well. I don’t have any skin problems such as acne (which can worsen with salt intake) and I don’t have osteoporosis.

3. Salt is beneficial for people who are under stress and suffering from adrenal fatigue (is this you?)

4. I eat a lot of protein and the more protein you eat the more salt your body needs.

5. Salt is good for digestion as it helps to activate enzymes in your intestines.

6. I work out quite a bit and lose a fair degree of salt through perspiration. This is one of the reasons why I recommend drinking lemon water with a pinch of sea salt. Not any salt will do. All salts are not created equal. Stay away from regular table salts. Instead, look for sea salts that are pink, red, grey or beige in color. This colour indicates a high content of iodine and valuable trace minerals. Some good sea salts to try include Celtic Sea Salt and Red Sea Salt.

Be sure to pick this up the next time you go shopping. If you want more health info like this, be sure to watch the video found at www.ebodi.com.

Have a healthy week,

Bruce

Website: http://www.edmontonsun.com/author/cary-castagna

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Slow and steady wins battle of bulge

- November 14th, 2011

(Note: The following post is courtesy Bruce Krahn of www.ebodi.com.)

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Bruce Krahn on Cityline.

Hi, Bruce here from www.ebodi.com.

These days there are many shows on television featuring people losing weight in the fastest time possible.

It seems that we have become conditioned to think that the program that produces the fastest weight loss is always the best.

But when you look closer it turns out that this may not be true.

A recent study out of Norway compared two groups of exercisers — one that reduced their caloric intake enough to lose 2 pounds per week and another that cut their calories a bit less in order to only lose only one pound per week.

Here is the interesting part — the group that took the gradual route took 3 weeks longer to drop 9 pounds however; they also added 2 pounds of muscle.

The fast “losers” added no muscle whatsoever.

This is one of the reasons why you should be patient when it comes to your fat loss program and not be too aggressive with how far you reduce calories.

A good approach is to find out how many calories are right for your body and then subtract 20%.

For example, for weight maintenance, an average person can calculate their daily calorie requirements using the following multiplier: bodyweight X 10.

If this same person where interested in losing fat you would then reduce this number by 20 percent (bodyweight X 8).

For a 200-pound person, this would calculate as follows:

Weight maintenance

200 x 10= 2,000 calories per day

Weight loss

200 x 8= 1,600 calories per day

Research has shown that reducing your calories by more than 500/day can result in muscle loss — not the kind of weight loss you want.

Taking your calories too low can have some detrimental effects including muscle loss, low energy, and an increase in fat storing enzymes and decreased thyroid output.

The best approach is to eat sufficient calories — ie your bodyweight x 8 — and use exercise to increase the calorie deficit.

Remember to check out www.ebodi.com for a meal plan that provides the exact amount of calories for your body and goal.

Be strong,

Bruce

Website: http://www.edmontonsun.com/author/cary-castagna

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Do protein shakes work?

- October 4th, 2011

(Note: The following post is courtesy Bruce Krahn of www.ebodi.com.)

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Bruce Krahn

Hi Bruce here from www.ebodi.com.

Do you really need a post-workout protein drink?

Ever since Bill Phillips’ book Body for Life became an international bestseller people who exercise (and even a few who don’t) have been downing protein drinks after their exercise session in an attempt to maximize the muscle building effects of their workouts.

But is this really necessary? Do people who consume post workout protein “shakes” build more muscle than those who skip the shake?

According to a study recently published in The American Journal of Clinical Nutrition the answer is a resounding yes.

In the study, researchers looked at recreational athletes and were interested in discovering how amino acids influence protein synthesis.

According to ASN spokesperson Shelley McGuire, PhD: “These studies, and others like them, help us understand and apply something we all inherently know: the human body works in a complex, yet completely logical way! It makes good sense that consuming a food containing high-quality protein (like milk) during and/or immediately following exercise would help muscles get stronger. Muscle strength doesn’t just happen on its own — our muscles need to be both encouraged (as happens via exercise) and nourished (as happens when we eat well). Now we have even more scientific proof for this common-sense concept.”

In the study, researchers from McMaster University investigated whether post-exercise muscle protein synthesis is different when a large, single dose of whey protein (25 g) is consumed immediately after activity compared with when smaller doses (2.5 g) are consumed 10 times over an extended period.

The result? Well it turns out good old Bill was right. Consuming the large amount of whey protein immediately after exercise increased muscle protein synthesis more than when periodic smaller doses of protein were consumed.

In addition, when researchers looked at specific amino acids, those individuals who were given double the amount of the amino acid leucine (1.87g vs 3.5 g) experienced 33% greater muscle protein synthesis compared to those who consumed the lower-leucine drink.

The researchers concluded that muscle metabolism after exercise can be manipulated via dietary means and that the amino acid leucine may play an especially important role in stimulating muscle growth in the post-activity recovery period.  In terms of the most beneficial timing of protein intake, immediate post-exercise consumption appears to be best. This is something that I am very adamant about when it comes to my training clients in so much that I insist they drink their protein before leaving the premises!

Bottoms up.

Bruce

Work with me online over at www.ebodi.com.

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Tips from author of Fat Fighter Diet

- July 4th, 2011

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I met fitness expert Bruce Krahn several weeks ago.

The guy is a fountain of seemingly unending positivity, inspiration and practical know-how.

Seriously. He’s the real deal.

Stay tuned for a Keeping Fit column featuring Krahn next week.

In the meantime, check out the following press release, which I should have posted back in May (my apologies):

BruceKrahn-00024Crop#11C0B2Bikini Body Season

When you peel back the layers to expose a bit of skin, will this be your year to shine?

Bruce Krahn, regular Best Health contributor, Cityline fitness expert, and author of the Fat Fighter Diet wants to put the fun back into your goal to be bikini body ready this year.

“I believe that we all strive for better and that even though this typical annual goals seem kind of a joke, there’s an underlying desire for us to better ourselves,” says Krahn. “I just don’t want to pump people up with tips that don’t lead to meaningful results. Making real change is work but the reward of it is worth the sweat.” So let’s dig in:

1. Thin, Fit People Do What Works

If one-third of us are on a diet, but 64% of us remain overweight or obese. Something isn’t adding up. So what’s the difference between those who gain and those who don’t? An effective plan to keep weight in check.
Want that piece of cheesecake – go ahead. And work it off at the gym later. Or, turn down the cheesecake and opt for a creamy protein shake instead. But have a plan. It’s basic math – calories in vs calories burned.

2. Burn baby burn. Burn fat and build muscle in just 8 to 12 minutes a day — no gym required. The secret? Intense 20-second intervals that push your body to the max. Focus on large muscle groups (like the legs and back) and do not rely upon isolation type exercises to improve a particular area. Instead, focus on performing exercises that involve the largest muscles and thus have the highest amount of caloric expenditure. Do this 2-3 times per week and repeat.

3. Know Your Weaknesses: balance your blood sugar, cut your cravings and enhance satiety with scientifically proven supplements. Look for chromium, 5-htp, decaffeinated coffee bean extract and glucomannan. You must balance your blood sugar levels in order for fat burning to occur. Trying to lose fat with high blood glucose levels is like trying to run your car out of gas while it is hooked up to the pump — it’s just not going to happen. Many foods that were once believed to be “healthy” actually raise blood sugar and chronically elevated blood sugar levels can also lead to insulin resistance, hyperinsulinemia, diabetes, heart disease and cancer. No one is perfect. Find out your deficiencies and get a little help.

4. Fidget, pace, keep it movin’: At the Endocrine Research Unit of the Mayo Clinic, in Rochester, Minnesota, a study of 20 self-proclaimed couch potatoes ― half of whom were lean, half mildly obese ― revealed that the thin volunteers were more likely to stand, walk, and fidget. The researchers noted that the obese participants sat, on average, more than two hours longer every day than the lean ones did. The thinner couch potatoes burned on average 350 more calories each day just in their daily activities. So the next time someone offers you their chair, take a pass, and pace a bit instead.

5. Siesta Time: Book a massage, a holiday or stop for some candles and bubble bath on your way home from work. You need to keep stress levels in check. Cortisol raises blood sugar during periods of stress as part of the “fight or flight” response. This is fine if it occurs occasionally but it becomes a problem when it is chronic. Excess cortisol can lead to body fat deposition particularly around the midsection.

6. Never Give Up: Embrace the skinny jeans, if that’s who you want to be. Visualize yourself in them. Start acting like you’re  wearing them.

Sidebar:

The Canadian National Obesity Survey found the following:

• 51% of Canadians are overweight or obese. Previous estimates had suggested only about 35% were overweight, with about 12% obesity.

• Consider…a 40-year old, non-smoking adult will lose an average 6.5 years of life due to obesity.

Peters, et al Ann Intern Med 2003

About Bruce Krahn

BruceKrahn_headshotBruce Krahn has been impacting lives one body at a time since 1990. He is a best-selling author, speaker, expert fitness trainer and nutrition guru. As a personal trainer, Bruce has logged thousands of training hours helping hundreds of clients reach their health & fitness goals. His client list has included notable celebrities such as Nelly Furtado, Criss Angel and Tom Cochrane.

Drawing upon his extensive experience working with everyone from students to CEOs, Bruce penned the best selling book, The Fat Fighter Diet. Recognizing the need for a “one to many” fitness & nutrition resource, Bruce founded www.ebodi.com – an online personal training and nutrition service providing personalized programs to thousands of people worldwide. Through his book, websites, companies and presentations, Bruce has touched the lives of hundreds of thousands of people from all walks of life.

Bruce has delivered his message to audiences from coast to coast including companies such as General Electric, TD Bank, Kraft and Amgen. Meeting planners rely on his consistent ability to garner positive feedback from clients such as: “Bruce is the most entertaining and realistic speaker we have ever had the pleasure of hiring.”

Today Bruce divides his time between training clients, writing and speaking. To find out more about Bruce and his personal training or speaking services please visit www.brucekrahn.com or train with him online at www.ebodi.com.

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