Cardio on an empty stomach- does it burn more fat?

March 23, 2012 Leave a comment

For fat loss, there’s nothing like a little cardio to start the day. Or is there?

 

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Even though this is more a strength orientated website, most athletes still do some form of cardio and, lets face it, most of us want to look good. So fat loss is a topic worth covering.

For ages, people have gotten up at ungodly hours and performed cardio on an empty stomach since the body then has no other choice but to burn fat. It sounds great, but is it true? Aside from the fact, that I do not think cardio is necessary to get lean (there, I said it), lets have a closer look at cardio in a fastened state.

In short, no. For the long answer read on.

 

While it is true that the body will use mainly fatty acids as an energy source when performing any exercise on an empty stomach, this doesn’t necessarily mean that you will lose more body fat. How so?

In the end, it is the overall calories that are being burned that matter. So while someone who does cardio in the am might use up more fatty acids than someone who does cardio in the pm, they still burn the same amount of calories. Now, if we assume a caloric deficit they will both lose weight.

I personally have several issues with doing cardio in a fasted state. First off, there is a drop in performance so the overall amount of calories being burned is lower than if the athlete had consumed some food beforehand.

Secondly, there is muscle loss. Foods (glycogen and amino acid) are anti-catabolic, hence they help prevent muscle loss during exercise. If muscle is lost, that means your metabolism will slow down, hence you will have to diet stricter to achieve the same results. now to me, muscle loss is one of the worst things that can happen. As a natural athlete, you are bound to lose some muscle during a diet as is (if everything goes well , you will lose 1 lbs of muscle for every 3 lbs of fat), but you shouldn’t try to create a situation where you are endangering your precious muscle tissue.

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me:)

If you feel you should separate from cardio from weight training, at least have some BCAAs beforehand to avoid catabolism. Otherwise, do it after you hit the weights, your glycogen stores will be then be empty and fatty acids are used for energy.

‘Til next time
Maik

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8 Forgotten Bodybuilding Foods

March 6, 2012 Leave a comment

 

Hi there,

After the 10 best diet foods piece was rather well received, I have decided to go the more unknown route and write about foods that have fallen off the wagon for no good reason. So without further do, in no particular order, 8 foods every athlete should at least consider.

  1. BuffaloBison/buffalo: great source of protein, zinc and creatine. It is leaner then regular beef, which means you have to cook it less, or you ll be eating leather. It also contains more CLA (conjugated linoleic acid) , a fatty acid that improves endurance, reduces inflammation and helps with fat loss.
  2. Aramanth and quinoa: spice up your carbs! The world isn’t made from rice only. Both of these grains are great sources of fiber and B-vitamins as well. Quinoa flakes make a great breakfast.
  3. Unsweetened cranberry juice. yes, the taste is …tart but it is the single greatest liver detoxifier you ll find and kicks fat loss into gear.
  4. Coconut oil: it is full of MCT’s ( medium chain triglycerides) a fatty acid the body uses for energy, not fat storage. If you are low-carbing, try it before a workout, it gives great pumps. For those of you on a regular diet, use it with your oatmeal or even cook chicken with it.
  5. Water cress: our diets tend to be too acidic, here is a great alkaline food.
  6. Quark: if you can find it, its a thicker kind of yoghurt with a much higher protein content. Back in Germany, I used to eat it by the heap!
  7. Heavy cream or half and half: Milk fat is good for you! Yes ,there I said it, it helps build cholesterol and testosterone, plus it delivers B-vitamins and high grade protein. Excellent food for hard gainers.
  8. PineapplesPineapple and papaya: both contain bromelain and pepsin, two enzymes that help the body digest protein better. Who doesn’t want that? Plus, there are the other benefits such as fiber, vitamins and phytonutrients.

There you have it, new ways to eat! If you like this piece, please let me know and check out the book .
Cheers
Maik

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How to eat donuts and still lose weight

February 17, 2012 2 Comments

That statement should have gotten everyone’s attention. But what does flexible dieting mean?
OK, the donut part was more of a hook to get you to read the following. As we all now, dieters are failing by the millions, due to a number of reasons , the biggest one being a lack of will power.
Some of them are so motivated that they don’t stray from their diet for weeks, counting every calorie, eating at the perfect time and then….they implode. Due to stress or worries they fall off the wagon completely and stay off it.
This is where flexible dieting comes in; you need to allow yourself to live. If you are on a mild caloric deficit (400 calories per day or less), schedule a cheat meal once a week, so you can go to dinner with friends without worrying. I would give myself a 4-hour window for this and eat a side of fries or a dessert to your liking.
Athletes who run a more severe deficit and have a competent coach need to have a 2-3 day re-feed every week, combined with a heavy weight training session.
This will allow them to stop the muscle loss and revive their metabolism in order to continue to lose body fat. What does that mean?
When you diet for an extended period of time, such as more than 14 days, bad things start happening in your body: HGH and testosterone drop, cortisol goes up and leptin drops. This goes especially  if excessive amounts of cardio are being performed. The results: you get hungrier, more irritable and start losing muscle. Fat loss, on the other hand, comes to a screeching halt. Not a good situation for a bodybuilder or strength athlete. Flexible dieting or smart cheating reverses that.
The added calories ( which should mostly come from carbohydrates) will cause the body to produce testosterone and HGH again as well as raise leptin levels, which regulates your satiety. You can optimize this hormonal state by doing a heavy whole body workout the day after your cheat.
Won’t  I get fat from the extra carbs? No, here is the situation: imagine you have 20000 $ credit card debt and someone gives you 10k. Would you pay off the credit card or start a savings account? Your body works the same way, first it will replenish muscle and liver glycogen, then start storing fat. This only occurs after 48 h of overeating so you should be safe unless you grossly overdo it.

If oyu want to read more about how to properly introduce cheat days into your diet, my book has more info and its only the cost of a Starbucks latte :)
Most importantly, flexible dieting  gives you a psychological break and you don’t feel that your diet is done for good, if you have a donut…hmmmm donuts….
It will actually help you to get lean!
Till next time
Maik

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Top 10 most effective diet foods

February 8, 2012 1 Comment

When it comes to diet foods, I consider two things essential:
1. do they cover your nutritional needs?
2. how filling are they are?
During a diet, it is critical to consume foods that will curb your hunger for an extended period of time.Here are my most effective diet foods:

1. Chicken breast: a lean protein that can be prepared in a variety of ways and it is easy to eat in office or on the go. An alternate would be tilapia.
2. Flank steak: red meat is often being shunned during a diet but it has its benefits. Iron, zinc, and creatine will enable you to make it through your workouts with greater intensity, further leading to greater fat loss. The fats in red meat are also critical since they are building blocks for hormones such as testosterone and estrogen, that play a crucial role in maintaining a high metabolic rate. Flank steeak tends to be a tougher cut so I recommend marinating it in lime juice and soy sauce for 24h.


3. Eggs: I highly recommend eating eggs during a diet. They are a complete protein with many vitamins (D, E) and stearic acid. If your calorie count doesn’t allow for many whole eggs, mix them with egg whites in a 1:2 ratio. In general, all proteins are a great hunger-suppressant so it is advisable to consume them during a diet at every meal.
4. Oats: a very filling complex carb, that is easy to prepare and even be kept at the office (just add water)
5. Brown rice: a good alternative to oatmeal. It complements most meats and will keep insulin levels stable. By doing so, the dieter will not experience any hunger pangs.
6. Nuts: it is critical to take in the right fats such as mono- and polyunsaturated. Nuts are a great and an easy way to achieve this. They also provide a certain amount of protein, which makes them an interesting choice for vegetarians. As for calorie content, granted it is high, but there is a loss of about 30% in the calories in nuts which can not be fully explained. The best available explanation is that their thermic expense is rather high during digestion.
7. Avocado: another source of good fats and a good addition to salads, omelets, etc.
8. Broccoli/lettuce/spinach/califlower: I label those free foods; due to their low caloric content, they can be consumed in unlimited quantities and they provide vitamins, minerals, and fiber. Plus, most of them are alkaline and will balance out the typical western diet which is more acidic.


9. Asparagus: hardly any calories, very filling and a mild diuretic. The initial water loss can be very motivating for people to stay on the diet since they already lost a couple pounds.
10: Grapefruit (whole fruit, not juice): there is some evidence that grapefruit itself is promoting fat loss but the evidence is questionable. However, grapefruits contain nargenin, which is a substance that blocks the metabolization of caffeine in the liver. Caffeine has fat burning properties which is why it is the main ingredient in many commercial fat burners. If consumed with grapefruit, one extends the active life of these products by 2-3 hours which over time sums up to greater fat loss.

In summary, the best diet is one you can stick to. If you can not stand chicken, find another lean protein. And yes, calories matter most, as there are no magic foods. if you like what you read, my book goes into greater detail!
So keep cooking and training!
Maik

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Is it all worth it?

February 6, 2012 Leave a comment

The New York winter can be quite hard on the psyche. It isn’t so much the cold as it is the length and darkness ( even though a Super Bowl win can make a difference!).

Getting out of bed at 6 am when its pitch black and going to lift with several layers of clothing isn’t a lot of fun. Also, it is easier to gravitate toward ” comfort foods” than a bodybuilding menu. After all, there aren’t many  opportunities to show off your physique right now, so why bother? Is it really worth all the sacrifices?

In short: yes! Every meal, every rep sets me apart from those who cant do it. It makes me feel good about myself and life as such. Bodybuilding  is more than a sport , it is therapy, almost a religion. It can better you as a person, since it forces you into a structure and gives a schedule. When my mother fell ill, the sport was the only thing that kept me sane. It is the element of control that you have in the weight room:no matter what happens in the outside world, 100lbs will always be 100 lbs.So keep on training and eating right! Besides, you wont be in shape for a July 4th bash when you start training on Memorial Day.

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Shopping to get in shape-or the big U

January 30, 2012 Leave a comment

As anyone will tell you, preparing your own food is the most crucial step in order to get a lean physique. It all starts with cooking, but even before that, there is food shopping. Since you will always eat what you have at home, it is a must to buy the right things.
    
Unfortunately, the layout of the modern supermarkets makes it easier for you to run (and buy) the prepackaged foods that are high in sugar, fats, and salt. The way to avoid the supermarket trap is to make your pick in the outer aisles only, thus following a big U.
If you shop in the exterior aisles only, you will find produce, vegetables, meat, dairy, eggs and such. These are the items that should make up for 90% of your diet. Lean meats, fish, eggs and dairy for protein and fat, vegetables for their fiber and vitamin content, followed by potatoes, oats, and rice for complex carbohydrates. Throw in some nuts or nut butters for unsaturated fatty acids and you have a winning formula.

Try your best to avoid the middle aisles that primarily display prepackaged and processed foods such as cookies, breads, sweets and frozen meals. Eating those items regularly will derail any attempt to get leaner or more muscular.
Another very simple rule is the one ingredient rule: if you look at a label and you find 24-letter words, chances are that the item is full of chemicals that you shouldn’t be eating in the first place. You should not need a degree in chemistry to understand what you are eating. Stick to foods that simply say: oats, chicken, salmon.

And lastly, never shop hungry! You are bound to crave, overbuy, and reach for junk foods

Till next time

Maik

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A pro routine will make me big

January 28, 2012 Leave a comment

A pro routine will make me big

A routine that supposedly got Mr. Olympia to where he is will most likely not work for you.

By the same token, asking the biggest guy for advice is probably the worst mistake you can make during your quest for a better body.

Here’s why: Pro bodybuilders can train at a much higher level since they hold several advantages over you: superior genetics, the ability to sleep eight hours a night, and eating six to seven meals a day. If you look at pictures of top athletes as young people, they are already more muscular and leaner than their counterparts.  They tend to store less body fat and push nutrients into the muscle, which is why they can consume 5,000 calories a day without becoming obese.

And yes, there are drugs, a whole plethora of them, which enable them to diet more strictly and recover more quickly. There are anabolic steroids, growth hormone, insulin, diet drugs, thyroid medication, appetite suppressants, fat burners, and plenty more.

Anyone who tells you that this type of development can be achieved without drugs is lying or trying to sell you a supplement. ( I just have a book)

The average person, who has to deal with job, family, and career, simply cannot maintain such a demanding regime. If you’re like most of us, you just have to carefully track your progress and adjust your routine accordingly.

Ask yourself every ten weeks:  Am I getting stronger? Can I do more repetitions? Am I leaner?

If after several months the answer to all these questions is no, you need to adjust your routine and diet. Overtraining could be one of the problems.

If you haven’t progressed in the gym for several weeks, take a week or ten days off from the gym. You can take up other sports for a while, but rest as much as possible. While you’re resting, keep your calories slightly elevated without eating a lot of junk food. Many trainees are over-trained and underfed; so the combination of rest and food can produce amazing gains.

While your body is given a chance to recover and rebuild, you should use that time to come up with a new personal routine for the next eight to ten weeks and then stick to it.

When the eight to ten weeks are up, it’s time to reevaluate (pictures or an honest friend can be very helpful) and plan your next step.

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Do what the box says!

January 27, 2012 Leave a comment

Do What the box says!

My wife and I went to see Bill Cosby perform live in NYC. While the first half hour was so-so, he did deliver some pearls of wisdom.

One that I liked in particular was about some guy named Phil in Pennsylvania, who apparently makes the best Thanksgiving stuffing on the face of the Earth. Bill finally sits him down and asks for the recipe, so Phil says: “I take Stove Top stuffing.” Bill: “And?” Phil: “Nothing. I do what the box says. People always add things to the stuffing that simply do not belong there. Just do what the box says.”

Stick to the basics! The same applies to weight training and getting shape. Do not do any crazy diets, take 2-hour cardio classes, or use insane amounts of drugs.

Do what the box says, stick to the basics, keep it reasonable.

1. Have a plan. Why do you workout? Where do you want to be in 3 months? My book can help:)

2. Do your compound exercises such as the squat, dead lift, military press, pull up and rows. Strive to improve every week.

3. Eat your protein, 1.5 grams per lbs of body weight for men, women a little less (I know that the RDA by the FDA is lower but they also want you to eat starches 5 x a day).

4. Get your rest. Eight hours of sleep is a minimum.

5. Cut the junk food to once a week. You are a bodybuilder, not a competitive eater.

6. BE PROUD. Bodybuilding is one of the most rewarding things you can do, do not deny it to yourself. Enjoy the journey, be helpful to others in the gym and outside.

Forward, always forward
Maik

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Welcome to find a workout!

January 26, 2012 3 Comments

My name is Maik Wiedenbach and this is my blog, where I would like  to present excerpts from my book “101 fitness myths ” in an attempt to cut through the clutter in the fitness world. My goal is to provide answers and solutions for the fitness enthusiast in regards to training, diet and the fitness lifestyle as such. I am trying to show people a way to succeed in the gym as well as in the kitchen, without giving up their lives. If you like what you read, my book has plenty more. Each blog post is a chapter from my book.

Today we start with the question about genetics or are we mere mortals doomed to have a sub-standard physique?

Myth 1: I don’t have the genetics

I hear this a lot––both in the gym and casual conversation. Genetics are a favorite scapegoat for athletic shortcomings. We blame genetics for our failure to build muscle or lose body fat. But how much do genetics really influence your success in the gym?

The answer is less than you would like to believe. While everyone has inherited a certain blueprint, which includes having good and not-so-good muscle groups, certain hormonal levels, and fat storage tendencies, it is also true that ANYONE can get in amazing shape.

You are trying to build the best body for you, not to emulate someone else.

Think of your body as a plant. Given the right conditions, a plant will grow and blossom. If it doesn’t, that means something is wrong–– a parasite, not enough light, or too much water, perhaps.  The same applies to your body: There is always an explanation for why you’re not progressing.

Success in training has three pillars: training, recovery, and nutrition. Most people at best get two out of three right.

Most of us don’t have the potential of Arnold Schwarzenegger, but that doesn’t mean we cannot achieve our own goals. By way of example, look at the guy next to Arnold: Frank Zane.

He had narrow clavicles, a long torso, sixteen-inch arms, and weighed 190 pounds at a height of 5’10″. In short, he had one of the worst possible genetic make-ups for a pro bodybuilder.

Yet, he won Mr. Olympia three times, beating Arnold!

How did he do it? He stuck to his diet, trained with unmatched intensity, and did not take no for an answer. He realized that he couldn’t compete with Arnold on the basis of mass; so he created the most symmetrical physique, which many people still consider as close to perfect as a human can get.

Frank Zane’s story is inspiring. Your first step is to honestly assess yourself, your schedule, and your training experience, and devise the plan that’s right for you.

What is my goal? Mass in the upper body? Lean legs?

If your progress has been snail-like, then you might need to work out less often to give your body enough recovery time. Another approach would be to focus on certain body parts that you deem weaker and train them twice a week. Look at your body like a piece of art. You are the artist; it’s up to you to create the perfect physique for your particular body.

For example, if you have wide hips, don’t waste your time with oblique training to make your hips narrow; train your shoulders instead. The wider your shoulders are, the narrower your waist will appear.

Be honest do yourself: have I really been eating all my meals? Doing my workouts? Also, take photos, or better yet have someone else take them gor you. An honest friend with a cell phone can go a long way here.

Also, stop working out and start training. Training means, “to increase the capacity to perform a skill or work.” If you are still training with the same weights after twelve months, you are simply not better. Push yourself to the limit in every workout to achieve your goals. Training is a lifestyle; whereas working out is neat and cute like a French class you take every two weeks. The only way you’ll really learn French is by moving to France and speaking only French.

The same applies to your body; it is a twenty-four/seven project––training, eating, resting, and learning.

Remember, creating a physique is not a race against other people. You are doing this for yourself. If someone else gets in shape quicker or with seemingly less effort, don’t be discouraged. Don’t psych yourself out with complaints about your genetics because you can’t change them. The time you spend complaining could be much better used cooking a healthy meal or working out.

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