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Transcript
Interview with Jade Teta Metabolic Effect • Based in the US • Hybrid Fitness Professional • Holistic Physician specialising in hormonal weight loss • http://facebook.com/metaboliceffect What is the Difference Between Weight Loss and Fat Loss • Weight Loss does not equal fat loss • Doughnuts have the same calories as a chicken breast, but if we live off doughnuts; – Hungrier – Less energy – More sugar cravings • Therefore each food affects our hormones differently. • Every time we eat we send a signal to our bodies, that can result in just weight loss or fat loss THEREFORE FAT LOSS IS ABOUT HORMONES AND WEIGHTLOSS IS ABOUT CALORIES Do you have any strategies that you use to get the message across about the concept of fat loss? • We need to look at the tools that we are using to measure ie weighing scales have no place in the world of fat loss • We are not concerned with the accuracy of bioelectrical impedence, what we are concerned with is that fat loss is being lost. • When we lose weight, the body get FLABBY, when you lose fat the body gets FIRM! Main Hormones that are responsible for fat loss Insulin • Whenever we eat starchy/ sweet foods you release insulin. Insulin's role is to release sugar into the cells, and if there is excess sugar, insulin sends the signal to turn that sugar into fat. • Also if there is any fat that is available to be stored, it sends a signal that this fat should not be burnt!! Glucagon • This is released when we eat protein. Glucagon is the fat burning hormone in food • Therefore to burn fat you need a higher glucagon to insulin ratio in your body, ie a higher protein to carbohydrate ratio in your body. • Therefore carbo loading before an exercise class affects how much fat you can burn during exercise. • 20g whey protein before and after a session can be more effective. Catecholamine's (adrenaline and noroadrenaline) • These can be viewed as the bodies fat burning gas peddles! • This are correlated with intensity of exercise not duration • If you spike your heart rate so that you are breathless/ can’t breathe then catecholamine is released • This then triggers the release of other hormones… Lactate • This is a hormonal signalling molecule. When we reach an anaerobic state, you begin to make lactate which turns on – Testosterone – Human Growth Hormone • These are fat burning and muscle burning hormones But how can group exercise classes tap into these hormones…… 4 Things that the group exercises need to include in their sessions Breathless Burning Heavy Hot So where do calories fit into this equation? • When we force ourselves into a low calorie state, we are telling our bodies that we are starving so that everything slows down. • Also the bodies put regulatory hormones in place that makes us; – Hungrier – Crave fatty, sugary and salty foods • So if you go down the calorie approach to body change, you are forcing yourself to rely on will power. NOT GOOD!! Instead…. • If we attack the hormones via diet and exercise, we can make sure that we burn fat • If we replace starchy food with proteins and vegetables, calories will reduce, but we will not notice the difference. Do people have different hormonal responses to Fat Loss? We all have a unique hormonal balance, therefore one size does not fit all. •Therefore we have to pay attention to our own bodies. We have bio feedback tools that tell us how we are doing with our diet and exercise plans. •Energy level •Cravings •Hunger levels •When these things are balanced you are in a good position to measure fat loss vs weight loss So how can instructors provide simple, effective advice to class participants? • When a client comes up to us after class, the first thing we should ask them is, “how are they feeling” – How are their energy levels – Are they having food cravings – Are they continually feeling hungry • If they say yes, we can just advise them to increase their protein and fibre intake. Can we get a similar results from bodyweight training, and then where does cardio training fit in? • The issue within Bodyweight classes is that we need to incorporate burn outs ie pulses, holds, squeezes etc, until they feel that burn, • But using dumbbells and barbells make this easier. • So when talking about fat loss in group exercise start to incorporate weight training and interval training So “little pushes” and calanetics are now ok?? • We also want to get some fat explosive movements eg plyometrics as well as going for the burn so that we are tapping into that lactate hormone but also delving into the H (heavy) component of the BBHH formula • We also want to work BIG body movements to get the burn eg, push ups, switch lunges and squats Can the frail and unfit do this type of training? • 2 techniques are used to take into account these individuals; – Rest Based Training where everyone goes as hard as they can for as long as they can, and rest as needed – Giving defaults/modifications/adaptations Should people eat certain things before or after exercise? • Foods that athletes eat to increase performance, are different to foods that fat loss people should be eating to lose fat. • We have been operating in a glycogen dominated dogma for a very long time. • The problem is that you will burn mostly sugar before and after your workout. • Therefore we should be advising our clients to minimise carbohydrate intake before and after exercise so that they increase their fat loss Other factors that can influence fat loss • If we are sleep deprived or under stress then our exercise and eating habits are negatively impacted • This is because they impact the same hormones that we are trying to manipulate to burn fat. • So in hormonal fat loss you have to take into account proper sleep and less stress • People who are doing a lot are LESS able to do more! Are supplements really necessary for fat loss? • Whey Protein • A good fish oil • Multi vitamin/mineral supplement Conclusion • Focus on hormonal fat loss over calories • Focus on workouts that focus on – – – – Breathless Burning Heavy Heat • The focus should be on quality of exercise over quantity of exercise. After 40 minutes of exercise you will get a cortisol secretion which is NOT favourable for most people, • But 20g of whey protein 20 minutes after your workout can shutdown that cortisol effect OPTIMUM CLASS TIME 30 – 40 MINUTES http://metaboliceffect.com http://facebook.com/metaboliceffect [email protected]
