Thursday, May 31, 2012

The Everstride anti-chafing sport stick is a must have in any runners arsenal. Almost every time I go for a run without it my inner thighs chafe up and end up burning, especially after longer runs. Everstride contacted me on Twitter about my problem and send me a free sample, I've been a customer ever since. Everstride has pushed me through my first sprint triathlon, first half marathon and all the training in between. Chaffing is not fun, so I recommend you fix it up front before it becomes a problem.




Everstride anti chafing isn't limited just for running, it can be used for any activtiy that can cause chaffing such as hiking, cycling or even out and about working in the yard.

Thursday, May 10, 2012

So I was doing a little bit of research on how Alcohol affects weight loss. I was surprised to see a consistency in the outcome of my readings in that alcohol in of itself won't cause weight loss. In fact, the carbs and sugars in your drink might not either! It appears that when you drink Alcohol your body produces acetate and this is when your fat burning process turns off. This is why eating pizza AND drinking beer is so bad. Your body isn't burning fat because of the acetate so everything is going directly to fat storage.

Read the full article here.

Here is a quick summary.

•A small portion of the alcohol is converted into fat. Of the 24 grams of alcohol consumed in this study, roughly 3% was turned into fat.

•Your liver then converts most of the alcohol into acetate.

•The acetate is released into your bloodstream and takes precedence over the metabolism of protein, carbohydrate, and fat.

So it's not the carbs, or the sugar, it's the fact that your body is shutting down the fat burning process that we know as you metabolism.

Wednesday, May 9, 2012

Here is a little study I did on energy, ketosis and how your body burns fat.

Introduction:

The purpose of this research document is to better understand how our body uses energy and what can be done to burn more stored fat. How do we burn body fat? This seems to be the main question people want answers too. There are many factors, many covered below, some not. This article covers how and why fatty acids (fat) are burned and used as energy. There may be some medical conditions that could make some of this information not applicable, but for most of us it is.

The Research.

Below I have researched the major components which are part of the process of burning body fat. Using the research for each component I produced various conclusions at the end of the research.

Fatty Acids:

Are stored as fat in fat cells around your body, around your belly, on top of muscles, and in-between organs. Generates ATP (energy).

The energy yield from a gram of fatty acids is approximately 9 Kcal (37 kJ), compared to 4 Kcal/g (17 kJ/g) for carbohydrates.

ATP - Energy for use in your body (including metabolism). The main energy source for the majority of cellular functions including muscle movement and breathing.

ATP comes from Carbohydrates and Fatty acids. Carbohydrates first need to be broken down into glucose and fructose (sugar). Fatty acids first need to come from the citric acid cycle (which uses Ketone bodies). Both the breaking down of Carbohydrates and fatty acids ( citric acid cycle ) are used to produce ATP.

Ketone bodies (ketones) - The by-product of turning fatty acids into energy (ATP). Your liver and kidneys do the job of turning fatty acids into energy. Ketone bodies are used as energy for your brain and heart. Can be reconverted for use in the citric acid cycle to produce fatty acids for ATP.

Ketones are produced when your body is low on carbohydrates.

The brain gets a portion of its energy from ketone bodies when glucose is less available. Up to 75% of the energy your brain need can come from ketones depending on how much glucose is available.

Unused ketone bodies will break down after around 5 hours and leave the body as waste.

Ketosis:

When you’re body produces more ketone bodies than it can use it is in the state of ketosis.

Glucose - A form of carbohydrate. Energy in the blood that travels around your body to give it energy. ATP can use this directly. If you have lots of Glucose in your system, your body will use that glucose to produce ATP before any other sources, including fatty acids.

Glycogen - Stored in your muscles and liver. Used for muscles and other tissues. Glycogen is broken down and converted again to glucose when needed.

Protein - Only used as fuel when carbohydrates and fatty acids are low or unavailable.

Calories:

“Food Energy”, is a by-product of converting nutrients such as fat, carbohydrates, protein, fiber, acids and other nutrients into energy. ATP amounts can be used as a way to measure food energy. Some energies are stored (mainly as fat) easier than others, such as fat and carbohydrates.

Conclusions:


1. ATP (energy) can come from both carbohydrates and fatty acids. When your body lacks carbohydrates, ATP will come from fatty acids, which in turn creates ketones, which in turn can be reconverted to help generate more fatty acids (which come from fat stores) (as well as be used as energy for the brain and heart).

2. Being in a state of ketosis could indicate your body is using fatty acids for energy. After all, Ketones are a by-product of the breaking down of fatty acids...however, not being in ketosis does not mean you are not using fatty acids (see ketosis above for the reason).

3. Being in a state of ketosis seems to be almost like cheating. Why bother cycling for 2 hours to deplete your body of carbohydrates so that your fatty acid production can kick in?

4. This could explain why people with less body fat need to eat more carbs for events such as triathlons and marathons. If you don’t have any fat, you don’t have any fatty acids to produce energy! I plan to steer clear of my low carb diet once my weight is gone.

5. It seems that calorie restriction alone can not guarantee as much as a low carb diet can. Eating 1000 calories worth of snickers candy won’t allow your body to use fatty acids as energy where eating 1000 calories of steak, salid and eggs, will.

6. If you want to burn fat, why would you want to use carbohydrates as energy. Carbs do not come from your fat storage cells. Fatty acids do!

Research Sources: UC Berkeley, College of William & Marry Student Review, Wikipedia, misc medical books and medical journals.

Tuesday, May 8, 2012

So yeah, it's looking more and more like I might be doing an Olympic distance triathlon this fall. I've was putting together a schedule yesterday when I realized that it would be nearly impossible to follow. My job at nTelos is awesome but the schedule is really unpredictable. You just never know when 3G or MMS will need some TLC. Add that to being a new father and well, you get the picture. Then it dawned on me. Why bother with a schedule at all?

I know what I need to do. I need to swim, bike, run and do strength training. Right now I want to focus on running and cycling for about 4 weeks. So what I have done is created a "to-do" list of the 10 exercises. I have 14 days to "completed" these exercises. So, instead of running on Monday and Biking on Tuesday and following a schedule, I check off the exercises as I do them.

Here is an example list of what I am doing within the next 14 days.

•2 mile run.
•2 mile run.
•2 mile run.
•2 mile run.
•15 mile bike.
•15 mile bike.
•15 mile bike.
•strength training (circuit).
•strength training (circuit).
•strength training (circuit).

So basically I create a check list and give myself 14 days to complete these 10 workouts. One day it might rain, so I do strength. Another day I might have off because I worked the night before, perfect for biking. This lets you stay on task while working out in the confines of a busy or unpredictable schedule.

ditch-fitness-schedule
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