Growing Muscle on Keto

To grow muscle while doing intermittent fasting and keto you must exercise. Why? It is because the most important stimulus to muscle growth is the intensity of the exercise. 

Before we get into the exercise part. We need to understand the underlying principle. When you do intermittent fasting consistently (two meals a day) and you are adapted to ketosis you will have higher levels of human growth hormone. Human growth hormone doescause the growth of muscle and it also prevents the loss of muscle.

On the opposite spectrum if you are eating frequently through the day and you have insulin resistance and you have blood sugar issues or you are pre-diabetic or diabetic, you are going to have less amino acids going into that muscle. You are going to have more muscle loss. 

To stimulate muscle growth or retention, consume two meals a day. Keep your carbs closer to 50 grams per day, but not over that. Why? We do not want to go too high because we are trying to prevent insulin resistance. 

Continue reading “Growing Muscle on Keto”

Burn More FAT Calories Without Exercise And Without Eating Less.

Blog - 1 waist

Is it possible? Yes, if you have the right information.

Most people thi­­­nk I need to exercise more and eat less calories because one pound of fat is 3500 calories. If I just take the total calories it takes to run my body for example the average 1,900 calories.  I eat less than that and I burn off extra calories. The problem solved I lose the weight.

People have been advised to do the following:

  1. Do not skip breakfast
  2. Eat regular meals
  3. Eat plenty of fruit and vegetables.
  4. Walk more and get more steps.
  5. Drink more water.
  6. Consume higher fiber foods.
  7. Use a smaller plate
  8. Don’t ban any specific food
  9. Eat everything in moderation

Here’s the big problem:

You have two types of stored fuel: stored sugar as glycogen and stored fat.

The amount of stored sugar an average person has is about 1,700 calories, not a lot.

The person who’s not overweight is carrying about 100,000 calories of fat on their body.

So the real question is how to burn more fat calories. The goal is not to burn off your sugar reserves and then get really, really hungry for carbohydrates and not tapping into the fat.

Eating everything in moderation will only cause you to burn off your sugar but it will not cause you to tap into your fat reserves. If we want to focus on tapping into the fat, we must not treat all the types of calories the same.

Certain calories we can have more, certain ones we can do less and some we can do moderation.  Please see the KETO Food Pyramid below.

Health - Keto Pyramid Snapshot

Eat protein in moderation.

How Much Protein Do You Need In Nutritional Ketosis? To find out please read my Blog https://2healthyhabits.wordpress.com/2018/11/09/how-much-protein-do-you-need-in-nutritional-ketosis/

For the carbs we need to reduce that because if you want to maximize your fat burning and tap into only fat the way to do that is simply to bring your carbs as close to zero as possible. In the range of 0 to 20 carbs per day is where you going to start seeing some good results.

When you eat more carbs, you reduce your body’s ability to tap into your fat fuel. As you feed your body less and less carbs your metabolism actually speeds up because you actually heal a condition called insulin resistance, which is behind a slow metabolism.

Weight loss from exercise is only about 15%, but 85% is diet.

How do you lose weight without reducing your calories?

For example, you’re consuming 1,950 calories per day, which is 3 meals, so each meal would be about 650 calories, minus snacks.

Start by reducing the frequency of meals. Skip your breakfast but we take those calories and we put them into a lunch and a dinner. With only two meals you will start to lose more weight. Why?Because every time you eat you trigger insulin and that’s what converts into fat so the longer the fast, the less insulin and more weight loss. So you go from 3 meals a day down to 2 meals keep your total calories at 1950.

Then take it to the next level because if you’re doing two meals a day with no snacks and you’re fasting your hunger is going to go way down.

The rule of thumb is you don’t eat unless you are hungry, which means that you’re going to be able to have one meal a day and not have to eat breakfast or lunch giving you a total of about 23 hours of fasting and this is without cutting your calories down. If you kept the same amount of calories as three meals you would lose a lot more weight.

Once you have achieved your natural weight you can go back to two meals a day.

You are actually burning your own fat reserve when you’re fasting. You’re not starvingyou you’re eating or burning your own fat so for you to sit down and have a meal that is 1950 calories, it is difficult to consume that but you could. What most people end up doing is eating less calories not because they’re trying to lose weight just because they’re having a hard time digesting it.

When you’re eating less the need for nutrients goes down because your body is in a recycle mode so you’re recycling more than nutrients. 

This is how you burn more fat calories without eating less and without exercising. You reduce the frequency of eating keep your calories the same but just make sure you’re reducing certain calories but not others go ahead and try this and see for yourself.

Blog - 3 White Board

This post has been condensed from Dr. Berg’s post, How to Burn More Calories Without Exercise or Eating Less  https://www.youtube.com/watch?v=r9nqxSn4qrk&list=PLjEkV6FuJCnZSv1Zj7r5PgVtV9j6VpdPz&index=9&t=0s

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

Please let me know you are interested in the Post by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@bell.net using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

https://2healthyhabits.wordpress.com/

MUSCLE LOSS: At about age 35, without an appropriate exercise stimulus, you will start to lose about 1 pound of muscle per year.

Health - Exercise McGuff Bending the Aging Curve - Longetivity PDF

The Super-slow High-Intensity exercise program is a basic program that can work for any goal that you’re looking for. It works for everyone from athletes to seniors.

The following is condensed from:BODY BY SCIENCE 6 (CONSIDERATIONS FOR ATHLETES AND SENIORS)

The final chapter of the book, Body By Science, discusses this form of exercise for seniors because of any group of people that can benefit most from this type of exercise its seniors. Seniors have been badly victimized by our traditional notions of exercise. We treat them as if they are fragile, as if the adaptive response for exercising them is somehow compromised and it’s notIt is intact all the way to age 100 and beyond and we were fearful of having them exert themselves forcefully. Yet we will turn around and have them do a form of exercise that is significantly less intense. But when you investigate the type of exercise they’re doing, whether it’s aerobics or being on a stepper or going walking what we find is the intensity is low but the cumulative forces are large and the acute forces are also large and it puts them at risk for injury.

What they need is a low force form of exercise that’s ferociously hard that will cause them to reclaim their muscle massbecause if you look at what can go wrong as you age starting atabout age 35 without an appropriate exercise stimulus you will start to lose about 1 pound of muscle per year of life. Well the elderly have simply more time to accumulate this muscle loss.

Once you have muscle loss, a whole other series of things starts to cascade:

  • Your cardiovascular system no longer has as much tissue to have to provide support for, so it starts to decline.
  • Your bone mass is very much predicated on your muscle mass so osteoporosis sets in.
  • Your gastrointestinal transit time is directly proportionate muscle mass as that starts to decline.
  • You start have problems with constipation.
  • You develop diverticulitis.
  • You’re at risk for colon cancer.

Every single negative health aspect that can be associated with aging can be backtracked to a loss of muscle mass. That’s the bad news.

The good news is, is the adaptive response to intense exercise is still present and it can be delivered to the elderly in a very safe manner that doesn’t cause them to occur incur excess force. We have an eighty three-year-old gentleman in our facility, who suffers from a genetic type of arthritis called Ankylosing Spondylitis.  Most people his age that have that disorder are wheelchair-bound.  Mr. Davis is stronger than the average 20 year old we bring in off the street for an introductory workout. He’s chest pressing close to 300 pounds. He does our compound row machine with 320.  He’s into the 700s on the leg press at age 83.

So the process is still intact for reclaiming strength and muscle mass and elderly people and they are the ones that have the most to benefit from it and that’s kind of how we tie the book up is with them as an emphasis because despite the title of the book which makes it seem directed towards the bodybuilding audience the book is really dedicated towards a broad audience and our emphasis is particularly on the people that have the most to gain from it which elderly but it really truly is for everyoneand it really can bring exercise back to a rational scientific basis of producing results for yourself.

Refer to the last few weeks blogs for demonstrations of the Super-Slow High-Intensity exercise program.

I highly recommend Dr. Doug McGuff’s book https://www.amazon.ca/Body-Science-Research-St…/…/0071597174

If you wish to comment or contact me please use this form using my email address, lpolstra@bell.net. Thank you.

Disclaimer: The content of this email is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

lpolstra@bell.net

BODY BY SCIENCE 7 (THE “BIG 5” WORKOUT) for Men

All you need is 15 minutes to complete the Big 5 Workout.

Screen Shot 2018-06-01 at 4.21.01 PM
Body By Science

In this first video, Doug McGuff, MD, explains the central components of the “Big 5” workout from Chapter 4 of the book “Body By Science.” Covered in this brief talk are exercise selection, the importance of force issues in exercise, the importance of intensity, why multiple sets of a given exercise are not necessary and the importance of full recovery in between workouts.

BODY BY SCIENCE 7 (THE “BIG 5” WORKOUT)

Here are videos of the Big 5:

BODY BY SCIENCE (VIDEO 10): The Big 5 Workout (Part 1) https://www.youtube.com/watch?v=Txsd0rIsPR4

In this installment, Dr. Doug McGuff explains the exercises and principles behind the “Big 5” workout as detailed in the book “Body By Science.”

BODY BY SCIENCE (VIDEO 10): The Big 5 Workout (Part 2)             https://www.youtube.com/watch?v=USyj-RgHFl0

Doug McGuff, MD demonstrates the “Big 5” Workout as detailed in the book “Body By Science.” This is Part 2 of a four-part series.

BODY BY SCIENCE VIDEO 10 THE BIG 5 WORKOUT (Part 3)         https://www.youtube.com/watch?v=_tI4bOiSAaQ

In this third installment of the “Big 5” Workout series Dr. Doug McGuff demonstrates the remaining exercises of the “Big 5” workout as detailed in his book “Body By Science.”

BODY BY SCIENCE (VIDEO 10): The Big 5 Workout (Part 4) https://www.youtube.com/watch?v=gnDRtLyBFdg

In this fourth installment of the “Body By Science” BIG 5 Workout series, Dr. Doug McGuff discusses the metabolic effects of the “Big 5” workout.

Disclaimer: The content of this email is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

If you are interested in following my postings, please click the Follow button to receive an email when the next posting is available.

If you wish to comment or contact me please use this form using my email address, lpolstra@bell.net. Thank you.

As always, I am interested in your thoughts on these topics. Is there any topic that I can research for you? Please let me know. Thank you.

 May you Live Long Healthy.

Yours truly,

Lydia Polstra

lpolstra@bell.net

The Science of Fat Loss Part 1

Doug McGuff, MD is co-author with John Little of the book “Body By Science”.  Here is Part 1, next week will be Part 2 of the 2 part presentation.

BODY BY SCIENCE 5 (The Science Of Fat Loss — Part 1) 

In Part 1, Doug McGuff, MD describes the actual science underlying how the human body loses body fat, providing a summary of the key points of Chapter 9 of “Body By Science.”

Here is the transcript so you can follow along.

A good component of the book (BODY BY SCIENCE) is devoted to an area where some of the worst confusion exists and that’s how exercise relates to fat loss, because our whole notions of fat loss are actually turning out to be very flawed.

What we used to think of is a very simple: calories in minus calories out.

It is not that way at all as any female that’s ever crossed the threshold around 35 to 40 can attest to that because the exact same diet and exercise activity that kept them in good shape. Once they cross that threshold suddenly seems not to work.

So, well and what we’re coming to understand is that fat loss is very much a hormonal event, hormonal metabolic episode. Not only is our current thinking about it flawed, we have to think about our exercise and dietary regimen in a way that creates the hormonal environment that’s permissive for fat loss.

The biggest fatal flaw in the way people think about fat loss is the notion that calories in minus calories out, that this calories out component can be significantly affected by exercise, by the notion that I get on this treadmill. I look at it and these calories tick off and after 40 minutes 300 calories are gone and there went that piece of key lime pie. It absolutely does not work that way.

Think about it.  If we were really that metabolically efficient we would starve to death in the process of shopping at Buy Low much less in the process of hunting and gathering. What the treadmill is not showing you is when you plug in your weight it’s asking for your weight because it’s calculating your basal metabolic rate, which tells you how much you would have burned just sitting there and then it’s adding the activity rate to that and giving you this total but it’s not telling you burn 300 calories because of this activity. You may have burned 25 to 50. So it doesn’t really amount to much. And once you understand the hormonal environment that makes fat gain and fact loss happen you can see how it’s not even the right question.

Now, if I took each of you and we dumped you out in the woods and we said hunt and gather and bring back to me over the course of the week everything that you’ve hunted and gathered and we took accounting of everything you brought back to me we would assign percentages to all the different macronutrient groups: protein, fat, carbohydrate. And we would add it all up and what we would find is of what you brought back to me the smallest contribution would come from carbohydrate. Okay, I hear y’all going, oh no he’s going to start on the Atkins thing. No, it is not what we’re talking about.

But you do have to keep this in mind that is the smallest contribution that you would bring back to me from hunting and gathering in any environment.  So we take that fact and we have to realize that the body is going to predicate the signal to store body fat on the macronutrient that is least abundant because if you have the least abundant thing in more than adequate supply then it is safe to store body fat. So what we’ll find is that body fat storage is predicated on the hormone insulin. What insulin does is it takes blood sugar that is circulating in your blood and moves it into the cells of your body. In particular the largest storage reservoir for that glucose is your muscle cells.

So if there’s an abundance of carbohydrate that will get moved into your muscles cells until they’re completely full. Once they’re completely full, the muscle cells will decrease the sensitivity of the insulin receptors on their surface so that no more sugar can be brought into their because it mucks up the metabolic machinery. It is sort of like pouring pancake syrup on the keyboard of your computer.

What happens then is the glucose starts to stack up in your bloodstream, which sends a more powerful signal for insulin to rise up. And insulin’s major signal is nutrient storage and you will start to store body fat. Well, when the time comes for you to mobilize body fat your insulin levels have to drop because the enzyme that moves body fat out of fat cells called hormone sensitive lipase and what hormone sensitive lipase is sensitive to is insulin If your insulin level is too high in your bloodstream even at a calorie deficit you will be physiologically unable to mobilize body fat it will shut it off.

So right now the problem with obesity in our society is really a problem in how we handle sugar and it’s a problem of insulin sensitivity, which needs to be restored back to normal.

Come back next week for

BODY BY SCIENCE 5 (The Science Of Fat Loss — Part 2)

In Part 2, Doug McGuff, MD, discusses the facts underlying an effective fat loss program and the role of high-intensity strength training in making the process more effective. This is the conclusion of a two-part video based on the content of Chapter 9 of “Body By Science”.

Doug McGuff’s Biography

Doug McGuff, MD became interested in exercise at the age of 15 when he first read Arthur Jones’ Nautilus Training Bulletin No. 2. His interest in exercise and biology led him into a career in medicine. In 1989, he graduated from the University of Texas Medical School at San Antonio and went on to train in Emergency Medicine at the University of Arkansas for Medical Sciences at Little Rock where he served as Chief Resident. From there, Dr. McGuff served as Faculty in the Wright State University Emergency Medicine Residency and was a staff Emergency Physician at Wright- Patterson AFB Hospital.

Throughout his career Dr. McGuff maintained his interest in high intensity exercise. Doug realized a lifelong dream when he opened Ultimate Exercise in November, 1997. Over the past 19 years Dr. McGuff and his instructors have continued to explore the limits of exercise through their personal training clients at Ultimate Exercise.

In addition to his work at Ultimate Exercise, Dr. McGuff is an Emergency Physician for the Greenville Health System and is an Assistant Clinical Professor of Emergency Medicine at the University of South Carolina School of Medicine, Greenville. Dr. McGuff lives in Seneca, South Carolina with his wife of 32 years, and their two children, Eric and Madeline.  https://www.ihmc.us/lectures/20160929/

My promotion of this book does not result in my making any monies.  If you wish to buy the book, here is the link https://www.amazon.ca/Body-Science-Research-Program-Results/dp/0071597174/ref=sr_1_1?s=books&ie=UTF8&qid=1527881075&sr=1-1&keywords=body+by+science&dpID=51XCAQEx6UL&preST=_SX198_BO1,204,203,200_QL40_&dpSrc=srch

Disclaimer: The content of this email is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

If you are interested in following my postings, please click the Follow button to receive an email when the next posting is available.

If you wish to comment or contact me please use this form using my email address, lpolstra@sympatico.ca. Thank you.

As always, I am interested in your thoughts on these topics. Is there any topic that I can research for you? Please let me know. Thank you.

 May you Live Long Healthy.

Lydia Polstra 

416-428-5285 lpolstra@sympatico.ca

Body By Science: Four Machines for Women.

Here are a few of the McGuff work out videos for women. His wife, Wendy, is demonstrating the 4 machines for women.

BODY BY SCIENCE (VIDEO 11): Wendy McGuff’s Big 4 Workout (Part 1)

In this installment of the “Body By Science” video series, Wendy McGuff demonstrates her “Big 4” workout that she performs once every 14 days. This is the first of two parts.

image.png
BODY BY SCIENCE (VIDEO 11): WENDY McGUFF’S BIG 4 WORKOUT (Part 2) – YouTube 

In Part Two of this two-part series, Wendy McGuff completes the demonstration of her “Big 4” workout that she performs once every 14 days following the principles espoused in the book “Body By Science.” For more information please visit: http://www.bodybyscience.net

image.png

Improvement is measured by weight multiplied bythe time it takes to do the set.Each movement should be at least 10 seconds in and 10 seconds out until muscle failure. Ideally it should take no more than 120 seconds. In his recent interview on Youtube, I learned that the first ONE inch of the movement in or out should take 3 seconds.

ALSO:

To learn more, I suggest these websites, the first one will ease you into the topic.
http://fitness.mercola.com/sites/fitness/archive/2012/05/25/peak-fitness-on-muscle-gain-failure.aspx

Here are two interviews with Dr. Doug McGuff. He is an ER doctor and an exercise expert bodybuilder withhis own gyms.

Here is a brief overview:
http://www.youtube.com/watch?v=ahIKTdJaXPE

Here is the full interview with Dr. Mercola interviewing Dr. McGuff.
http://fitness.mercola.com/sites/fitness/archive/2012/01/06/dr-doug-mcguff-on-exercise.aspx

Here is the transcript. It helps to follow along if you print out the transcript.

I read Dr. McGuff’s book, Body of Science, it tells you how it works in your body down to the cell level. Here is the link. It is possible read parts of it in this website. https://www.amazon.ca/Body-Science-Research-Program-Results/dp/0071597174

Disclaimer: The content of this email is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

If you are interested in following my postings, please click the Follow button to receive an email when the next posting is available.

If you wish to comment or contact me please use this form using my email address, lpolstra@sympatico.ca. Thank you.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

416-428-5285

BODY BY SCIENCE: A research-based program for strength training bodybuilding and complete fitness in 12 minutes a week.

Doug McGuff, MD is co-author with John Little of the book “Body By Science”.

Screen Shot 2018-06-01 at 4.21.01 PM
Body By Science

In this video, https://www.youtube.com/watch?v=y-ufSYBcZa0 Dr. McGuff speaks about common errors we all make with regards to exercise.
This is condensed from the transcript.
Here are some of the common errors we may have made:
1. Quitting an exercise program because of the time commitment involved.
2. Quit an exercise program because you became worn out or injured.
3. You purchased exercise equipment and now it is used to hang clothes.
The premise of the book is: A research-based program for strength training bodybuilding and complete fitness in 12 minutes a week.
Everything put forth in the book is supported by scientific peer-reviewed literature and this wasn’t really possible until 2004.
The second part of the title says strength training, bodybuilding and complete fitness. Those three things are the same thing.
The only way that you can do any of those three things is by performing mechanical work with muscle.
The higher the quality of the mechanical work with muscle the more you can get at your cardiac system, your vascular system, respiratory system and your metabolic subsystems to produce beneficial adaptations.
The last part (of the title) is in 12 minutes a week.
What we try to do in the book is to demonstrate with the scientific literature is that it is actually a requirement for the production of best results.
The book, Body by Science, explains the how and why of high intensity training, balancing enough scientific background to convey key principles and concepts without overwhelming the lay reader, and practical in-the-gym how-to. It is well organized, well researched, and well written, and an enjoyable and informative read.
My promotion of this book does not result in my making any monies. If you wish to buy the book, here is the link https://www.amazon.com/Body-Science-Research-Strength-Training/dp/0071597174
Disclaimer: The content of this email is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

15 Minutes Of Resistance Weight Training Is All The Exercise I Need For The Week To Build Muscle.

15 minutes of resistance weight training is all the exercise I need for the week.  Dr. McGuff says that is all I need to build muscle.

Dr. Doug McGuff is an expert in high-intensity exercise and he’s an emergency room physician. He is also passionate about exercise that can really have such a dramatic ability to influence your health.

I became interested when I heard in an Interview with Dr. Mercola that Dr. McGuff said, “I originally became interested in exercises when I was about 14 years old. I was in a sport called bicycle motocross, which is a type of sprint race done off-road on bicycles. (With resistance training) I went from last-place to untouchable. I made it to the professional level by the time I was 17.”

He went on to say:

  • I always continue to do high-intensity strength training. I followed the works of Arthur Jones*, and Mike Mentzer my whole life.
  • The type of high-intensity interval training that I am advocating is similar to high-intensity interval training, but it’s being done with weight equipment.
Continue reading “15 Minutes Of Resistance Weight Training Is All The Exercise I Need For The Week To Build Muscle.”

Genetics does not have to dictate my health.

Hello, my name is Lydia. I believe the best way to predict my future is to create it. To do that, I make it a habit to improve my health.

My goal is to maximize my physical performance and mental clarity, body composition, and most importantly my overall health with a wholesome diet and exercise.

Why am I so concerned, you may ask. My motivation came from watching my mother suffer from numerous illnesses. Her life was regulated by when she had to take her drugs.

I have been retired for a while and I have yet to experience any of her illnesses. I attribute that to eating a wholesome diet and exercise.

I supplement my diet with high-quality vitamins, mineral supplements.

In my posts, I focus on two diets: the Ketogenic (Low-Carb) and GAPS (Gut and Psychology / Physiology Syndrome) diets.

Continue reading “Genetics does not have to dictate my health.”