Posts Tagged ‘muscle’

Five Day Diet Disaster

April 20, 2015

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Did you ever wonder how long it takes for a junk food binge to catch up with you? According to an article in TIME magazine, the answer is about five days.

In a study published in the journal Obesity, just five days of a poor diet, rife in fatty processed foods, is enough to change the body’s healthy response to food.

The study focused on 12 college aged men who were put on a diet in which 55% of their total caloric intake came from fat, 18% of which was saturated. The control group ate a much lower fat diet, with the identical amount of calories. Muscle biopsies were taken before and after the experiment.

The high fat group spent the week gorging on Western dietary staples such as mac ‘n cheese, ham and cheese sandwiches slathered in butter and mayonnaise, and fatty microwavable meals. Even McDonald’s could not supply enough dietary fat in one meal to meet the study’s criteria.

After only five days on the extreme high fat diet, metabolic changes began to occur. The body’s normal response to a meal was either blunted or obliterated, compared with how the men responded prior to the test. Under normal eating conditions, the men’s biopsied muscle oxidized glucose to use as an energy source. Just a few days later, this function was completely shut down.

This information brings about many questions that the scientists will continue to explore, including those related to weight gain and diabetes.

photo: Glasshouse Images

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Fitness Falsehoods

January 28, 2015

 

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You are almost one month into the new year. So, how are those resolutions coming?

Yeah, it’s been cold. Yeah, it snowed. We all need carbs to survive a natural disaster, right? (I know I do!)

Sometimes we talk ourselves into believing that things are going better than they really are. Here are a few of the fitness falsehoods that people use to justify how things really are.

Some of my favorites:

“I weigh more because muscle weighs more than fat.” Ah, sorry, but a pound of muscle weighs a pound and a pound of fat weighs…you guessed it, a pound. You can’t convert fat into muscle. It’s simply not possible. It’s like turning water into wine. You can, however, burn off fat and replace that space with muscle. You need a healthy diet and training program to do that.

“I can’t lift heavy weights or put too much resistance on my bike or I’ll bulk up.” Oh, if it was that easy! Most women generally don’t have enough testosterone to build gigantic muscles on their own. It takes a lot of heavy lifting to build any muscle. Tossing around those 2 pounders aren’t doing much for you, and using cardio equiptment with out any resistance isn’t going to get you results either. I bet your purse weighs more than those little dumbells you are curling with. If you want the rewards, do the work.

“I’ve been walking and I’m not seeing results.” Chances are, you aren’t walking fast enough to make a difference. Slow walking, or using cardio equiptment without speed and resisistance doesn’t burn enough calories to offset your latte. Assuming you are healthy, you need to ramp it up to see results.

“Lots of crunches will give me flat abs.” Lots of crunches, and other (better) abs exercises will build abdonminal muscles, but if they are hidden under a layer (or 2) of fat, you won’t see them. There is an old saying that 80% of great abs are made in the kitchen and 20% in the gym. Sadly, it’s true. Revamp your diet, and reap the benefits.

“This week is a bust. I’ll start my diet on Monday.” We’ve all been there. But why wait until Monday? You are just one meal away from getting back on track. Which do you want more? To have a six pack, or to consume one? Make a choice and move on.

Vintage photo: Glasshouse Images

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