eCigs and body fat? This post may seem a bit off topic, but please bear with me.

What are electronic cigarettes anyway???

First, a little background summarized from Wikipedia:  “An electronic cigarette, or e-cigarette, is an electronic device that simulates the act of smoking tobacco by producing an inhaled vapor bearing the physical sensation, appearance, and often flavor and nicotine content of inhaled tobacco smoke, without its odor or health risks.  The device uses heat to vaporize a liquid solution into an aerosol mist.”

My wife is not a smoker, but recently purchased a starter pack of eCigs.  Not being a smoker, it is better for her to “smoke” flavored cartridges such as vanilla or peppermint with zero or low levels of nicotine.  Nicotine can be highly addictive, but in the case of eCigs, I believe it to be as safe as caffeine.  eCigs don’t have the tar, added chemicals, or actual smoke burning your lungs.

How will eCigs help me lower my body fat percentage???

So now on to the positives for losing body fat.  First, if you have stress in your life, the act of “smoking” an electronic cigarette can actually have a calming effect on you, thereby slowing the release of cortisol (which we know tells your body to store fat).

Secondly, taking a few puffs from an electronic cigarette can replace that bowl of ice cream you were about to eat.  If you can eliminate sugar from your diet, you WILL lose body fat.  eCig flavors, such as vanilla, can easily replace sugary snacks.

Which electronic cigarettes should I try???

After much research, my wife decided on the eCigs by “V2Cigs“.  You can either purchase one of their basic starter kits or put together a package on your own.  You need at minimum one battery (this is the main part of the eCig), a charger, and some cartridges (these hold the liquid flavor).  Like I said before, if you are not a smoker, you should probably stick with the zero or no nicotine eCigs.

If you are a smoker who would like to quit (and you SHOULD!), you can start with the full nicotine version of the cartridges.  You will still have act of “smoking”, but without all of the worst negatives.  You can slowly wean yourself off of the nicotine as well by dropping down to the medium level cartridges, then to low, and none if desired.  eCigs are also much easier on your budget!

For $60, you can get a nice little starter pack – try them out by CLICKING HERE.   Use coupon code “bodyfatblog” for 10% off your order!

Intermittent fasting is steadily gaining popularity as a method to alter one’s body composition – lose fat and gain muscle. Is it just the latest fad, or is there something to it? I will describe how I make use of intermittent fasting in my routine and the benefits it provides.

First, what is intermittent fasting? We all know that general fasting is going a set amount of time without food, sometimes days or even weeks. Intermittent fasting is a much shorter fasting period. There are numerous approaches to it, but mine consists of no snacks except for water after my dinner is finished at 7 p.m. In the morning, I continue the fast until 11 a.m. when I have breakfast. Really it is lunch, but technically I’m breaking my fast, therefore break-fast. So I’m eating for eight hours and fasting for sixteen hours every single day. This is most consistent with Martin Berkan’s approach called “lean gains” or Dr. Joseph Mercola’s plan that he describes in the video below:

There are other popular authors in the intermittent fasting world with slightly different plans. In his book, “Eat, Stop, Eat”, Brad Pilon advises fasting every other day eating double your normal caloric intake on the eating days and absolutely nothing on the fasting days.

Ori Hofmekler, who wrote, “The Warrior Diet“, condenses the main feeding window into 4 short hours at night with only fruits and vegetables taken in before that time. His book is great and is worth a read.

While these fasting diets no doubt work, the approach of Dr. Mercola and Martin Berkhan is the one I have successfully put into practice and I would highly recommend it if you are trying to lose some fat.

I do realize this goes against conventional diet wisdom in almost every way. I grew up hearing things like “eat many small meals throughout the day” and “skipping breakfast is not healthy”. Recent research and studies are showing that this conventional wisdom is dead wrong. It turns out that skipping breakfast and eating a couple of large meals each day is the perfect way to burn fat, build muscle, and allow your body’s systems time to recharge. (A side benefit is increased insulin resistance. That is important in this day and age of the type 2 diabetes epidemic.)

On top of this, I do all of my intense weight training and sprinting sessions in a fasted state. That’s right, I will finish eating my dinner at 7 p.m., then the next morning at about 10 a.m. I will have a really tough workout on nothing but water. After the workout, it is time to break the fast. It is also the time when my body is most apt to use calories for muscle repair and growth so this works perfectly.

I meticulously track my body fat levels, record dimensions of all commonly measured body parts, as well as take bi-weekly photos of myself. After following an intermittent fasting program, I made noticeable progress, even at my advanced level of physical fitness. Whether you are overweight or already fit and want to tone up, I would highly recommend giving it a try. Please stick with it strictly for at least two full months before writing it off. I found it can take up to a month for your body to get used to not eating breakfast every day!

One other note – my eating and fasting times are built around my specific daily schedule. You can use any times you wish, just try to keep around 8 hours for eating and 16 hours for fasting. Also try to put any workouts at the end of your fast, just before you are about to start your eating period.

Good luck!

The deadlift.  Doing dead. Just the sound of it strikes fear in even the most seasoned weight room junkie.  This is mostly due to the extreme number of muscles your body must recruit in order to properly perform the lift.  Also scary to some is the attention to form required so you don’t get injured while deadlifting.

I’m here to tell you that the deadlift should not be feared, but worshiped for its fat burning qualities!  It is the single most effective weight lifting exercise to lower your body fat percentage.  The fact that it recruits so many muscles is actually the primary reason it burns fat so well.  After a weight workout including the deadlift as your first exercise, your body will produce natural growth hormone that will naturally help you drop fat and gain muscle.  It is an intense way to train, but the results are worth it.

First, you need to have access to a good set of free weights.  You should be looking for a solid olympic weight set such as the York Barbell 300 lb Olympic Weight Set.  It is easy to buy a couple of extra 45 pound plates once you are lifting more than 300 pounds.  An olympic weight set is a great investment in your health.  In addition to the deadlift, there are many other great full body movements you can perform with this set.

After a short warm up on a stationary bike, do the first set of deadlift with a weight that you will be able to lift between 5 and 8 times.  Then rest 4 minutes, take 10 pounds or 10% of the weight off (whichever is more), and do a second set.  This set should also fall between 5 and 8 reps.  Finally, wait another 4 minutes, remove another 10 pounds or 10%, and finish the final set.

If you are new to deadlifting, please slowly work up to the weight that you can lift 5 to 8 times.  In the beginning, concentrate on keeping perfect form. If you are unable to keep your back straight, you are lifting more weight than you can safely handle.

Below is a video showing proper conventional and sumo deadlift form. Both techniques work equally well in fat burning so choose whichever one you are more comfortable with.

So head over and check out the good deal right now on the York Barbell 300 lb Olympic Weight Set . Free shipping really makes this one a no brainer! I will try to get a full review up for this set soon, but it is a great set for the price.

One final note, the deadlift is such a physically taxing exercise, that you must leave sufficient time for your body to recover before deadlifting again. Once you build up to lifting your maximum weight for 5 to 8 reps, and three sets, you should only be deadlifting one to two times per week.

Good luck, burn fat, and be safe!

What is the Tabata Protocol?

The Tabata Protocol is a specific type of sprint training.  It is a super high intensity workout that lasts only 4 minutes, not including your warm-up and cool-down times.

A proper Tabata Protocol is probably best performed on a recumbent bicycle, although you could also do it on a treadmill, elliptical, rowing machine, or even on a grassy hill outside.

First warm up for about 3 minutes.  Then follow this sequence:

1.  Sprint with 100% intensity for 20 seconds

2.  Rest (pedal slowly / walk) for 10 seconds

3.  Sprint 20 seconds

4. Rest 10 seconds

5. Repeat this 4 more times.  So 8 total sprints & rests.

Finish with a 3 minute cool down.

Your workout should have taken 10 minutes to complete and if done correctly, you will be done.  It is normal to feel nauseous after a workout of this intensity.

Who is Izumi Tabata and why does he do this?

The Tabata Protocol was developed by Dr. Izumi Tabata for the benefit of his speed skating team at the National Institute of Fitness and Sports in Tokyo, Japan.  He searched for a routine that exercised both anaerobic and aerobic systems in the body.  After stumbling upon this sprint training, he tested the Tabata Protocol on his athletes.  He found that these already high level athletes were able to increase their VO2 max with the Tabata Protocol thus bettering their speed skating performance.

Is the Tabata Protocol Safe for Me?

The Tabata Protocol might not be something you want to jump right in to.  Please ease into any high intensity training program such as this.  To begin, you can make your sprint/rest cycle last 20 seconds and 90 seconds respectively.  You might also begin with only 6 cycles as opposed to 8.  Slowly build up until you can do the sprint/rest cycle in 20 seconds and 10 seconds for a full 8 cycles.  It is very important that you give 100% effort during your sprint cycles.  If you are doing it correctly, you will never be able to easily complete this workout.

One other word of warning for those who work out at a gym:  You will make faces and sounds that normal people do not make in public while doing the Tabata Protocol.  It would be considered extremely intensive exercise, but you will also see extreme benefits.

This Tabata Thing Sounds Great, but Does it Burn Body Fat too?

Yes, the Tabata Protocol will help to make your body a fat burning machine.  It could easily be argued that spending 10 minutes doing Tabata Sprints will actually be better at burning body fat than 60 minutes of cardio activity.  During the actual workouts, the calories burned between the two will be about the same.  After the Tabata Sprints, is when the magic happens.  Your body will continue to burn calories at an elevated rate for an extended period of time after this intense workout.  Not only that, but the Tabata Protocol will also trigger a greater hormonal response that is perfect for body recomposition – burning fat and building muscle.

Optimize Fat Burning by Eliminating Carbs after the Tabata Protocol

Like Mercola’s Peak 8 routine, the Tabata Protocol will work the best if you do not eat any carbs for at least 2 hours after completing your workout.  This is due to the fact that the Tabata Protocol triggers the release of many hormones and enzymes in your body, one of which is growth hormone.  This is responsible for buring fat and building muscle.  If you eat any carbohydrates, a hormone called somatostatin is released which will directly stop your body from producing growth hormone.  And yes, carbohydrates would include Gatorade and other electrolyte drinks.  Stick with water for the first 2 hours.

After reading, Why We Get Fat: And What to Do About It, by Gary Taubes, I’ve come to realize just how important of a role insulin plays in the way our bodies use and store fat.  This post does not review the book, but rather describes his his thesis of fat loss.

Insulin Makes Us Fat

Gary argues that the conventional wisdom of diet and exercise (which has really only been around since the 60′s) will rarely work for people trying to lose fat unless they go about it in a very specific way.  He says that exercising will only cause your body to eat more food due to hunger which essentially balances out any calories expended through the exercise.  If you spend 2 hours on the treadmill, you will end up eating 1 extra hamburger that night which will completely negate any effect of burning the extra calories earlier in the day.

Dieting by restricting calories rarely works according to a number of studies he cites in his book.  It seems that overall, only about 10% of the population is able to reliably lose fat this way according to the research he shares.

Gary Taubes’ book proves his thesis that elevated insulin levels is a primary reason why the body stores fat.

A short excerpt from page 21 of the book:

“…the science itself makes clear that hormones, enzymes, and growth factors regulate our fat tissue, just as they do everything else in the human body, and that we do not get fat because we overeat; we get fat because the carbohydrates in our diet make us fat.

The science tells us that obesity is ultimately the result of a hormonal imbalance, not a caloric one – specifically, the stimulation of insulin secretion caused by eating easily digestible, carbohydrate-rich foods: refined carbohydrates, including flour and cereal grains, starchy vegetables such as potatoes, and sugars, like sucrose and high-fructose corn syrup.

These carbohydrates literally make us fat, and by driving us to accumulate fat, they make us hungrier and they make us sedentary.”

So to minimize fat storage and promote fat loss, you should do everything you can to keep your insulin levels low all day, every day.

How do I lower my insulin levels?

Insulin levels generally, but not always, rise as your blood sugar rises.  Most people have heard of the glycemic index or glycemic load list/chart.  These lists of foods show each food’s effect on your body’s blood sugar levels.  Since most of the time when your blood sugar rises, your insulin secretion is also increased, you want to limit the foods that raise your blood sugar.  A recent study also produced an “insulin index” showing that even some foods low on the glycemic index, such as milk and stevia, can still cause your body to release large amount of insulin.

Limiting all carbs is a good start.  Focus on completely eliminating all sugar and high-fructose corn syrup.  Next eliminate all white flours and grains.  Finally severely restrict even whole grains.  Limit fruit to 1 to 2 servings per day while eating all of the vegetables you want (except those that grow below ground like potatoes, jicama, and carrots.).

For a much more in depth look at this information, I would highly recommend the book, Why We Get Fat: And What to Do About It, as it contains over 300 pages of scientific research backing up all of the claims that insulin is a primary reason why your body stores fat.

As a follow up to my previous post, Does Dr. Mercola’s Peak 8 Technique Give Results?, I would like to review one of the better recumbent exercise bikes you can use for Dr. Mercola’s Peak 8 technique.

To review, here is a quick video of the Peak 8 protocol in action on a Vision Fitness recumbent bike:

While the Vision Fitness recumbent bike is great and has the peak 8 program parameters built in, most people can’t afford to drop $2,000 on an exercise bike.

To me, the Schwinn 240 Recumbent Exercise Bike hits the sweet spot between price and quality.

Schwinn 240 Recumbent Exercise Bike

Check the Price Now:  Schwinn 240 Recumbent Exercise Bike

Why should I try the Bod Pod?

Any time you are changing your diet or exercise regimen, it is important that you take some baseline measurements of some sort so you can measure your progress.  You want to determine if you are moving forward or backward with your changes.  A weight scale can be deceiving as you can lose weight, but it might be muscle; you could stay the same, but are actually making progress by losing fat and building muscle at the same time.  A measurement of your actual body fat percentage is the answer.  Enter the Bod Pod.

What the heck is a Bod Pod?

The Bod Pod is a body composition tracking system that uses air displacement to measure a human’s total fat mass and lean mass.  It operates on the same ‘gold standard’ principles of hydrostatic underwater weighing.  The difference is that the Bod Pod uses “Air Displacement Plethysmography” instead of water for super accurate measurements of total body volume.  From the calculations, the Bod Pod is able to estimate your resting metabolic rate and total daily calories required based on your activity levels.

Benefits of Using a Bod Pod?

The Bod Pod as superb accuracy with results coming in at plus or minus 1% of your actual body fat percentage.  Using a dedicated computer system, the Bod Pod gives accurate results along with other details that can help you with your fitness goals (body fat %, lean mass, resting metabolic rate, total energy exposure).

The Bod Pod test is very fast.  You can be in and out of your appointment in five minutes.

The Bod Pod can fit very tall people up to 7 feet and very large people up to 550 pounds.  The egg shape maximizes interior space.  Bod Pods are regularly used for large sumo wrestlers and football players without any problems.  Interestingly, it is also the official body fat testing method for the NFL combine.

The Bod Pod is a 100% safe and non invasive body fat testing method.  Other testing methods, such as DEXA (dual energy x-ray absorptiometry), bombard your body with unnecessary radiation.  This might be fine every once in a while, but if you truly want to measure your progress, you need a test that you can repeat often without any negative health consequences.

Unlike underwater hydrostatic weighing, you don’t have to get wet in a Bod Pod.  You can hit the Bod Pod testing center on your way to work in the morning and be in and out very quickly.

A Typical Bod Pod Test

The complete test takes no more than five minutes.

First, your basic information is entered into the computer (height, weight, age, gender, name, etc.).  Next, the Bod Pod is calibrated using a large cylinder during which you will strip down to your preferred Bod Pod testing clothing and head cap.  Then you step onto a digital scale, accurate to 1 gram, that will record your exact weight.

After that, you will sit in the Bod Pod and relax.  The test administrator will close the door for approximately 15 seconds.  Then he/she will open the door briefly before closing it again for 15 more seconds to complete the test.

Finally, your test results are printed out in full detail.

For the Nerds Out There – How Does the Bod Pod Work?

What Does the Bod Pod Feel Like?  Does it Hurt?

Using the Bod Pod is very easy for the test subject.  You just need to sit inside the pod being completely relaxed and quiet.  You won’t feel anything, but you will hear some noises as the various valves open and close to measure volume.  At the worst, it could feel like an elevator moving between two floors.

What Should I Wear in the Bod Pod?

When is the Best Time for a Bod Pod Test?

You generally want to be in a relaxed, stress free mood for your test.  It is also best to not have eaten or drank anything for at least 2 hours.  It is also preferably to not have exercised during that time period.  I prefer to go first thing in the morning on an empty stomach.

To Sum It Up:

Bod Pod testing is so cheap, you have nothing to lose to give it a try.

In addition to getting a body fat test in a Bod Pod, I would highly recommend also taking measurements of your body parts with measuring tape or an Orbitape Body Mass Tape Measure.  It is also a good idea to take a couple of pictures of yourself as well in easily repeatable positions.

Head over to BodPod.com to find a location near you.

Jay Robb Whey Protein Isolate is my recommendation for a good whey protein powder.  I’ve been using it exclusively for about a year now. 

Why Use Jay Robb Protein Powder?

A huge reason why it is my go to protein powder is due to the fact that it is derived from grass fed cows not treated with any hormones (especially synthetic bovine growth hormone, rBGH).  It is processed by microfiltering liquid whey through a certain ceramic membrane to make the absolute highest grade of whey isolate protein imaginable.  This special process helps keep the whey rich in immunoglobulins, alpha-lactalbumin, and beta-lactoalbumin and other immune boosting factors.

What ingredients are in Jay Robb Protein Powder?

Jay Robb’s Whey Protein Isolate has 25 grams of protein per serving. There is no sugar added, no artificial sweeteners or colors, no cholesterol,  no fat, no gluten, and no MSG.  Pretty much the only thing in this other than whey protein is some stevia, a natural herb sweetener much healthier than any sugar.  There is only one gram of carbs per serving – one of the lowest I’ve seen.  It will not spike your blood sugar in the least and is perfect for anyone on a diet to lose body fat and/or gain muscle.

How to use Jay Robb Protein Powder?

This protein powder is easily mixed with a shaker bottle or a blender.  I will sometimes use a cup with a spoon, but there always seems to be a few chunks left if mixed that way.

I prefer to drink a scoop of this every morning with water upon waking to immediately give my body some protein to work with.  On days that I so strength training, I drink a scoop of Jay Robb Whey Protein mixed with water during my workout.  Then right after finishing my workout, I will mix another scoop with water, a banana, and some blueberries in a blender to aid my muscle recovery.

Another great option is to have a scoop after completing Dr. Mercola’s Peak 8 exercise routine.  Because it only has 1 gram of carbohydrates, it will not interfere with your body’s production of growth hormone, which helps your body burn fat and build muscle.

Any time during the day you are looking for a healthy, quick meal replacement, you can mix one or two scoops of Jay Robb Whey Protein with some raw (unpasteurized) milk.  It makes a filling and healthy quick meal.

Jay Robb calls it “The Best-Tasting Protein on the Planet”, and while his opinion might be biased, I tend to agree with him there.  It is available in five flavors:  chocolate, vanilla, strawberry, tropical dreamsicle, and pina coloda.  They are all good, but my favorite is the vanilla.  To me, it is the easiest flavor to add to smoothies and other recipes without messing up the taste of the other ingredients.

A great treat is blending the flavor of your choosing with frozen fruit (strawberries, peaches, blueberries, etc) in a Vita-Mix or Blend-Tec to make a healthy ice cream that rivals the taste of those found in stores.

To sum it up, Jay Robb’s protein powder is perfect for body building, fat loss, dieting, meal replacement, and general healthy living.  I recommend you try some today!

Check the Price Now:  Jay Robb Whey Protein Isolate Chocolate 24 oz

Want to know the Truth About Abs?

Here at BodyFatBlog.com, we want to help people see their abs.  Sometimes it is better to pick one single program and stick with it for at least six months.  Before starting any program, take pictures, body measurements, and get a body fat test if possible.  Then when six months comes along you will have a great reference as to the progress you’ve made.

One such program that is certainly worth a try, and is proven to give fast results for both men and women is The Truth About Abs.  It is an all inclusive diet and exercise program in ebook form.  For a relatively low price, you can have all of the information you need in one place.  Most of the information is available elsewhere, but this ebook will save you time.  It has aggregated only the most pertinent information on proper diet and exercise to help you lose body fat fast.

If you are crunched for time and don’t want to spend what would be literally weeks online compiling information, then I would highly recommend The Truth About Abs as a great overall program.

Following is a quick snapshot taken straight from the ebook’s table of contents:

A.  Please Read First

1.0 Intro

2.0 Relative Leanness vs. Body Fat %

3.0 Safe and Effective Abdominal Development

• 3.1 Abdominal Musculature Breakdown and Functions
• 3.2 Proper Body Positioning for Abdominal Training
• 3.3 Resistance, Frequency, and Duration of Ab Training
• 3.4 Recommended Exercises
• 3.5 Ab Training Programs

4.0 Lean Body Mass and Metabolic Rate

5.0 Metabolic Effect of Training

• 5.1 Multi-Joint vs. Single-Joint Exercises
• 5.2 Full Body Training to Get Lean
• 5.3 Quantity of Work Accomplished During Training

6.0 Free Weights vs. Machines

7.0 The Problem with Cardio and My Solution

8.0 Frequency and Duration of Training Sessions

9.0 Putting it all together into an Effective Training Routine

• 9.1 The Exercises Detailed
• 9.2 My Advanced Secret Weapon Exercises
• 9.3 The Example Full Body Workout Explained

10.0 The Overwhelming Importance of Your Diet

• 10.1 The Blood Sugar/ Insulin Process and the Glycemic Load of Foods
• 10.2 Why Not to Follow Fad Diets or Crash Diets
• 10.3 Eating the Right Fats Can Actually Make you Leaner
• 10.4 Balanced Healthy Eating
• 10.5 Importance of Infrequent Overfeeding
• 10.6 Meal Frequency and the Thermic Effect of Food
• 10.7 Two Hidden Evils in our Food Supply
• 10.8 The Importance of Dietary Calcium and Dairy for staying Lean
• 10.9 The Secret Fat Loss Benefits of Teas
• 10.10 Summary of Dietary Strategies
• 10.11 Healthy Balance Meal Plan / Ideas

11.0 Additional Lean Body Tips

12.0 Frequently Asked Questions Concerning Abs and Body Fat

13.0 Final Thoughts

As you can see from the contents, this is a complete fat loss program intended to get you to the point of easily spotting your abs.  You really have absolutely nothing to lose as they offer a 100% money back guarantee!

The Truth About Abs – Click Here to Learn More!

Alpha Lipoic Acid, also known as ALA, is a cheap, yet easily absorbed and powerful supplement with virtually no known side effects.  This is one supplement that every bodybuilder, diabetic, and dieter should be on.

Benefits of ALA

First, Alpha Lipoic Acid is a powerful antioxidant, preventing free radical damage in your body.  Free radicals are those little guys (unstable molecules) in your body that go around on a cellular level accelerating the aging process (by stealing electrons from healthy molecules).  When working out with weights or a long or intense cardio session, free radical activity is greatly increased.  This is why it is important to be sure to have plenty of antioxidants in your body.

Secondly, ALA moderates blood sugar levels.  If you have a fast digesting high carbohydrate meal while on ALA, your blood sugar level will not rise quite as high as it would have without the ALA.  This is big news for diabetics or anyone looking to lose fat.  Lower blood sugar levels means less fat stored and less inflammation in the body.

Moderated blood sugar levels will also help you have constant energy throughout the day.  With Alpha Lipoic Acid, you will not have that 3 o’clock “I need to take a nap” feeling because there will not be a sudden drop in your blood sugar a couple of hours after a big lunch.

The third benefit of ALA is that it is used by your body to increase the production of glutathione, a substance that breaks down toxins in your liver.  It is commonly used in liver detoxes.

It is best to take Alpha Lipoic Acid with meals.  It would be absorbed and used by your body either way, but is much more comfortable if you eat it with a meal.  Some people are able to eat it with no problems on an empty stomach.

I personally use NOW Foods Alpha Lipoic Acid 250mg, 120 Vcaps.  I take one capsule 3 times per day with meals. 750mg per day is more than enough for someone up to 225 pounds to get noticeable effects.

Also worth noting is that I like to take time away from ALL supplements for 1 day per week and 1 week per quarter.  While I haven’t necessarily heard of any experts recommending the same, I like to give my body a break from supplementation.

A strange, but useful side effect I have with ALA is reduced cravings for carbs, especially sugar filled snacks.  If anyone is able to reduce or completely eliminate sugar from their diet, they will be healthier overall with less fat.  So in this way, ALA is a great helper.

Overall, I believe it is easy to see why pretty much everyone and anyone should add ALA to their list of supplements.  It is dirt cheap and can help you live a healthier and more vibrant life.  There is no reason not to give it a try.  Please allow at least one month on Alpha Lipoic Acid before deciding to abandon it.  I think you will see and feel a difference.