Tummy Talk~ How to deal with the Bulge

[freeheeler]

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" why diay?? "

Very basic and elementary nutrition, I would have thought everyone knew about this. Refined carbs will give you a very quick boost in insulin levels, i.e and energy spike. This is great for the first 5 mins of your 30 minute cardio workout. After the spike goes away, and it will, just as quickly as it arrived you will be left with nothing!!

The following are simple examples for you

http://www.naturesyouth.com/art15.php

While high-glycemic-index foods can cause a rapid jump in blood sugar, followed by a massive crash, low-glycemic-index foods increase blood sugar slowly, providing constant and stable energy levels over a considerable period of time.

http://findarticles.com/p/articles/m...20/ai_98488443

Refined sugar is quickly digested. Generally, the more processing involved in producing a carb food, the faster it digests. Bagels, dinner rolls, white bread, white rice, mashed potatoes, fat-free muffins, cold cereals, rice cakes and fruit juices require one or more processing steps in their manufacture. This creates a carbohydrate that hits the bloodstream quicker than the slow-digesting carbs listed in fact one and produces an insulin spike that is undesirable in most trainers, except immediately postworkout.


http://www.bodybuilding.com/fun/moser6.htm

Simple Sugars are found in table sugar, honey, molasses, fructose, and corn syrup. Sugar is not a good source of carbohydrate intake, causing high sugar levels in the blood which shoot up fast and then drop dramatically causing a "crash" effect. It burns too fast, and causes the body to release high levels of insulin which promotes fat storage.
Refined Carbs: Made from flour sources such as breads, baked goods, pastas, and cereals. The refining process causes them to be quickly digested and absorbed thus behaving like sugar. Not a good thing for athletes needing sustained energy sources.

http://www.planetultra.com/training/...uidelines.html

You’ve heard the phrase “garbage in, garbage out,” right? Guess what—simple sugars (glucose, sucrose, fructose, and dextrose) are garbage. They’re inefficient fuels for exercise, and they’re health hazards when consumed regularly in typical dietary quantities. They have no place in your body.

This leads to the question, “Why do companies include these types of sugars in their products?” Most likely because simple sugars are cheap, they sweeten the product, and they allow the label to read, “Packed with XX carbs per serving.” But just look at the side panel to find out what you’re really getting.

Simple sugars give you energy peaks and crashes, and they also have a severe limitation on absorption. They need to be mixed in weak concentrations for efficient digestion, which means you can only intake about 100 cal/hr. You can consume more, but you can’t absorb more. You’ll only get sick trying.

]" interesting... asa ka kuha ani na source? "

Haven't time to find one for you, but as a personal trainer for over 12 years in Los Angeles and San Francisco i know what works for me and my clients. Again, it's simple if you know how your body works.

Glycogen is the unused and stored form of carbs in muscles. When your stores peak from eating plenty of carbs, your body upgrades its fat storing ability and so the opposite normally applies. as your stores of glycogen are depleted, your fat burning capabilities increase. So, simply for 2 days decrease your carb intake, you should know what your daily intake of carbs is!!!!!

This is a quick guide, if you don't believe me that's fine, it works for me!!!

http://www.healingdaily.com/detoxifi...et/insulin.htm

So the idea of medical professionals recommending a high complex-carbohydrate, low-saturated-fat diet is absolutely a mistake. A high complex-carbohydrate diet is nothing more than a high-glucose diet, or a high-sugar diet. Your body is just going to store it as saturated fat, and the body makes it into saturated fat quite readily

[chadix24_7]

rule of thumb:

eat lesser calories & exercise more

no matter what food you eat basta imong pasubrahan sa imong calorie requirement per day, dili jud ka mugamay.

[P-Chan]

@freeheeler: ah ic... interesting gud toh empty the glycogen2x.. as for the refine carbs i don't know.. i drink water with sugar+ creatine before i go to the gym.. ok ra man ko.. i'll dig lang on more stuff about it.. post work-out lang ko mo eat ug rice the only form of simple starchy carb i'll eat the whole day(except on sunday) as in the morning mo eat ko ug complex na carbs with protein.. pero after lunch wa na.. protein and EFA na.. ok ra ba na? maybe what work for one doesn't work for others...

[freeheeler]

I have creatine as well, perhaps 90mins before my cardio workout. Followed by a pre workout No supplement and then an amino acid drink during the cardio which lasts about 45 minutes. Sometimes my cardio is done in sessions, rather than keep to a straight routine.

white rice is fine after you do a workout with weights, you need to replenish your stores, but ideally brown rice is better

i don't know if you can get these supplelents in the Philippines but they are the best quality wise and price wise here in the US. They cost at least 60% less at the discount stores and they last at least 2 months if you don't use them all the time


http://controlledlabs.com/

[freeheeler]

rule of thumb:

eat lesser calories & exercise more

no matter what food you eat basta imong pasubrahan sa imong calorie requirement per day, dili jud ka mugamay.

So, what if you want to gain weight and lose body fat

[chadix24_7]

So, what if you want to gain weight and lose body fat

check this out:

www.bodyperformancetv.com

[freeheeler]

check this out:

www.bodyperformancetv.com

Seems to be a lot of ads for *** sites on that, which particular part do you weant me to look at??

I don't mind if people have different ideas to me. i've been in the business for over 12 yrs, I've studied nutrition, I've compteted in the Winter Olympics, I've completed four Hawaiin Ironman triathlons and numerous half Ironmans. I'm just passing on some information, if you don't agree with it, don't follow it!!!

[chadix24_7]

Seems to be a lot of ads for *** sites on that, which particular part do you weant me to look at??

I don't mind if people have different ideas to me. i've been in the business for over 12 yrs, I've studied nutrition, I've compteted in the Winter Olympics, I've completed four Hawaiin Ironman triathlons and numerous half Ironmans. I'm just passing on some information, if you don't agree with it, don't follow it!!!

uh, fyi, i'm not arguing with you. this is a forum and we all have different opinions. right? don't get mad.

when you click on the link, does it display any *** sites?...

it's doesn't mean you're the expert when you say you have done this and did that. we all have different views in fitness. it may work for you, but for others it may not. all those supplements you mentioned would really work, but it all boils down to one thing. you've lost weight because you ate less, and you gained muscle because you worked hard in the gym. :mrgreen:

[freeheeler]

uh, fyi, i'm not arguing with you. this is a forum and we all have different opinions. right? don't get mad.

when you click on the link, does it display any *** sites?...

it's doesn't mean you're the expert when you say you have done this and did that. we all have different views in fitness. it may work for you, but for others it may not. all those supplements you mentioned would really work, but it all boils down to one thing. you've lost weight because you ate less, and you gained muscle because you worked hard in the gym. :mrgreen:

I'm sorry but if you cut back from eating 2000 calories consisting of fatty foods to 1500 calories of mainly fatty foods you will not lose body fat and unless you eat more you won't gain bulk and muscle, especially protein. I can keep my calorie intake the same, as do a lot of natural bodybuilders but you can decrease your body fat at the same time depending on what you eat and how hard you work out!!

[chadix24_7]

I'm sorry but if you cut back from eating 2000 calories consisting of fatty foods to 1500 calories of mainly fatty foods you will not lose body fat and unless you eat more you won't gain bulk and muscle, especially protein. I can keep my calorie intake the same, as do a lot of natural bodybuilders but you can decrease your body fat at the same time depending on what you eat and how hard you work out!!

i'm saying that through experience. i was once 187lbs and now 140lbs nalang. no supplements, no nothing, gym was the only expense. i eat fatty foods like those crispy pata and lechon, but... in smaller portions.