Posts Tagged ‘www.ebodi.com

How to NEVER store high-carb foods as fat

- October 3rd, 2013

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

Bruce Krahn

Bruce Krahn

Did you know that impact carbs and your favorite high carb cheat foods are the ONLY macronutrient (i.e. food type) that is instantly available for energy the second it hits your mouth??

Who cares right?

Well, you should care because this is what causes you to store more and more belly fat year after year.

But if you understand the 3 simple stages of carbohydrate storage, you can eat all the carbs you want and NEVER have to worry about storing them as fat on your body.

All you have to do is follow the 3 simple steps in the short article below and you can STOP carb based insulin spikes and AVOID carb based fat “spillover” so you’ll never get fat from your favorite high carb foods.

==> 3 food timing tricks to STOP carb based fat-spillover and insulin spikes

But if you don’t know how to time your food intake properly, you’ll constantly suffer from carb-based fat “spillover” and continue to accumulate more belly fat and even develop more ugly pockets of cellulite.

As with most weight loss topics, the contradicting information and research is everywhere when it comes to the subject of nutrient timing and fat loss.

But all you have to do is follow the 3 simple rules my buddy Shaun Hadsall lays out for you at the link below to ensure that EVERY time you eat your favorite carbohydrates and cheat foods you’ll speed up calorie burning, STOP your metabolism from slowing down, and keep your body’s #1 fat burning hormones at healthy levels day in and day out.

==> 3 food timing tricks to STOP carb based fat-spillover and insulin spikes

Bruce

P.S. I hope you are enjoying this info — my friend Shaun spent a LOT of time putting this together and I KNOW it will help you reach your goals faster!

Change key to fitness success: expert

- June 17th, 2013

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

Bruce on the beach

Bruce Krahn on the beach.

Bruce here from www.ebodi.com.

Everyday millions and millions of people are unknowingly consuming foods and ingredients that are making them fat and unhealthy.

If there is one thing I want for all of the clients I work with it would be more muscle.

It does not matter if my client is male or female, I always keep this in mind when designing their fitness programs. I never, ever, ever want them (or you) to lose fat at the expense of muscle mass.

The unfortunate thing is there is a lot of exercise “dogma” that exists and if you are not careful you may find yourself conforming to outdated and ineffective exercise and nutrition methods that may be keeping you from having the body you truly want.

A perfect example of this is the age old exercise belief that you should do “3 sets of 10 reps” for each exercise you perform.

While there is nothing inherently wrong with performing “3 sets of 10 reps” here is something to think about — the best exercise program for you is the one you are not doing.

With that in mind, the next time you go to the gym I want you to do 10 sets of 3 reps.

This means that you will be using heavier weights than you are accustomed to and this puts greater stress on the muscles being trained.

This works simply because muscles grow as an adaptation to stress and the use of heavier weight over a greater number of sets will give your body that new stress it needs.

This is a technique that I like to use for exercises such as squats, deadlifts and presses.

Give it a try and remember that changing your program is the key to your success.

Have an awesome day,

Bruce

PS — If you are not sure how to write a great exercise program (or exactly how to do each exercises) remember that I have HUNDREDS of programs waiting for you over at www.ebodi.com!

Five foods to avoid

- April 8th, 2013

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

krahn

Bruce here from www.ebodi.com.

Everyday millions and millions of people are unknowingly consuming foods and ingredients that are making them fat and unhealthy.

Check the list below for five of the most common ones and get them out of your diet asap!

1. Cow’s milk. Most people consume dairy products for their high calcium content, however here is something to think about — North Americans are the biggest consumers of dairy but they also suffer from the highest incidence of osteoporosis.





 Dairy is also one of the most common food allergens and contains trace levels of antibiotics and hormones that can disrupt the digestive and hormonal system. Dairy is also inflammatory and inflammation can cause insulin resistance — a major contributor to weight gain. If you do consume dairy from cattle make sure it is organic and preferably fermented. As an alternative, you can also try Goats milk and yogurt products.

2. Wheat bread. Another lie that is being promulgated is that “whole wheat” products are good for weight loss. Truth is wheat contains gluten and many people are sensitive to gluten and this can cause inflammation, bloating, gas and weight gain. In addition, many wheat products contain high fructose corn syrup (horrible stuff — see No. 4 below) and hydrogenated oils (more garbage).

3. 







Greek yogurt. I love Greek yogurt however it is not always healthy. Those flavored Greek yogurts as well as those with fruit on the bottom are way too high in sugar. Stick with plain organic Greek yogurt instead.

4. High fructose corn syrup. This Frankenstein “food” is in everything these days so you really have to be diligent about keeping it out of your diet. I have seen HFCS in beverages such as sport drinks and it is a common fixture in many “diet” foods, bars and meal replacement drinks. This is something you should NEVER consume.

5. Granola. Crap. That is about all I can say about this high-fat, high-sugar and hydrogenated oil-filled “healthy” snack.

Did you eat any of these today? If so, do yourself a favor and don’t do it again!

Thanks for reading, 







Bruce

www.ebodi.com

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Common cardio mistakes (and how to fix them)

- March 6th, 2013

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

BruceKrahn

Bruce Krahn

Hi, Coach Bruce here from www.ebodi.com checking in with you.

Walk into any gym and you will observe men and women exercising on a variety of different cardio machines, the three most common being;

Treadmill

Elliptical

Stationary Bike

All three of these have their strengths and weaknesses. Personally I prefer the treadmill (because I love to perform interval sprints) but there are benefits to including variety in your exercise program. Regardless of what modality you choose here are some common mistakes and how you can fix them;

Treadmill — when it comes to using the treadmill many people forget about using the incline to increase difficulty. For some people running isn’t a good option however walking on a steep incline can produce similar results. Start low and increase in increments of 1%. This makes for a more difficult workout without overstressing your joints.

Elliptical — Most folks love this machine because the motion is easy to do. Problem is that nothing that is easy ever works worth a darn. To fix this simply increase the resistance so that you are having to push hard with each “step”. This will increase calories burned and results while still being easy on your joints.

Stationary Bike — This my least favourite machine simply due to the fact that sitting on those little seats can reduce blood flow to vital parts of your anatomy!  I can recall feeling numb “down there” after a long stint on a bike seat — not good for the manly parts. Also, the seated position lends itself to further tightening of the hip flexors which most of us have a problem due to being seated most of the day. To combat this always stand at regular intervals to improve blood flow and increase range of motion.

There are three simple tips to help you get more out of your exercise program. Have a great week!

Bruce

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

Facebook:

http://www.facebook.com/pages/Keeping-Fit-with-Cary-Castagna/106367266730

YouTube:http://www.youtube.com/user/CaryIsKeepingFit#g/u

LinkedIn: http://www.linkedin.com/pub/cary-castagna/

Tips to build muscle

- July 31st, 2012

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

Bruce Krahn

Bruce Krahn

Hi, Bruce here from www.ebodi.com.

Training for muscle size differs from training for maximum fat loss.

Generally speaking, when you lift weights and do cardio you will see a reduction in body fat and a concurrent increase in muscle size and definition.

This is a good thing of course and is what most people want.

But what if you want to take your body to the next level and increase muscle size even further?

If this is what you want then you have to take a slightly different approach to your training and nutrition program.

So if your goal is bigger muscles, here are a couple tricks for you to try that can help speed up the process.

With respect to training the first thing to consider is T.U.T.

No, not as in “King Tut” — I am talking about something known as Time Under Tension.

This basically means the amount of time your muscles are under stress within a single repetition or set of repetitions.

For example, if you are trying to increase muscle size then the time under tension (TUT) for each set should generally be in the 30-70 second range. This will require that you slow each repetition down by focusing on a slow, controlled eccentric (lowering), pausing for a second in the contracted position and incorporating a controlled concentric (raising).

In this case a good tempo for each repetition would be 4/1/2. This translates as follows: 4 seconds to lower the weight, 1 second pause at the bottom position and 2 seconds to raise the weight. This serves to increase the time under tension (in this case 7 seconds per repetition) and will have a greater impact on muscular density and size than a faster, more ballistic approach of 1/0/1 for example.

Another trick to increase muscle size involves the timing and ingredients of your protein shake.

For maximum muscle gains I recommend that you begin drinking your post workout shake (containing a mixture of fast-digesting protein and carbohydrates) about halfway through your workout.

Doing this helps to reduce the increase in cortisol that occurs midway through an intensive weight training session and helps bring blood sugars back up for increased energy and strength.

I would not recommend this if your goal was fat loss, however.

If fat loss is your goal then it is better to wait until after your workout before having any post-workout nutrition.

Small “tweaks” that can make a difference but it all depends on the look you are trying to achieve.

For me I like to focus on muscle size and strength in the winter and then shift focus to fat loss for the summer months.

Give these tips a go and try my www.ebodi.com program.

Stay strong,

Bruce