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Artículos con el tag "weight loss"

When is the Best Time to Intermittent Fast?

Many people ask me when the best time to intermittent fast is. The answer may surprise you – there is no one “best” time. In fact, the best time to intermittent fast may vary depending on your goals and lifestyle.

That said, there are a few general tips that can help you determine when the best time to intermittent fast is for you. In this blog post, I’ll share with you 3 tips to help you find the best time to intermittent fast.

1. Consider your goals.

The first step in finding the best time to intermittent fast is to consider your goals. What are you hoping to achieve by intermittent fasting? Are you looking to improve your health? Lose weight? Gain muscle? Once you know your goals, you can start to narrow down the best time for you to intermittent fast.

2. Consider your lifestyle.

The second step in finding the best time to intermittent fast is to consider your lifestyle. Do you have a busy work schedule? Are you always on-the-go? Or do you have a more relaxed lifestyle? Depending on your answers, certain times of day may be better suited for fasting than others.

3. Try out different times and see what works best for you.

The third and final step in finding the best time to intermittent fast is to try out different times and see what works best for you. There’s no right or wrong answer here – it all comes down to trial and error. Start with shorter fasting periods and work your way up from there. And remember, if at first you don’t succeed, try, try again!

Conclusion:

Intermittent fasting is a great way to improve your health, lose weight, and have boundaries around when to eat. But finding the best time to intermittent fast can be tricky. In this blog post, we’ve shared 3 tips to help you find the best time for you to start fasting. Remember, there is no one “right” answer – it all comes down to trial and error. So what are you waiting for? Give it a try today!

Are Counting Calories a Waste of Time

I have never looked at calories when reading labels.

Why? Because they mean nothing to me. Your body doesn?t really care that much either. Every client I work with I never bring up calories. It?s too tedious to count them anyway??

Some professionals believe that total daily caloric intake matters to weight gain.

Does the body have some mechanism to count calories? Does the body have sensors to detect calories??No and No??

Your body doesn?t give a hoot about calories.

Consider two foods of equal caloric value. On the one hand, you have a sugar cookie, and on the other is a plate of lettuce.?Calories are identical.?OK. So what? When you eat those two foods, does your body somehow measure these calories? No.

The metabolic effect of those two foods is?completely different.

  • The sugar cookie will stimulate insulin and no other satiety hormone
  • Lettuce will not stimulate insulin much and you will feel fuller.

To understand weight loss, we need to understand what our body??cares??about.

  • The answer is clearly not ?calories. The answer is??hormones?, predominantly?insulin.

Hormones run everything in our body

Our?body gains or loses fat?according to detailed hormonal instructions from our brain.

The rise and fall of insulin is the main stimulus to?weight gain.

So, foods that stimulate insulin are typically more fattening?(cookies). Those that do not?(broccoli)?are typically not fattening at all.

Since our body is?not likely to learn the language of ?calories?, we need to?learn the language of ?insulin?, by translating foods into insulin effect instead of calories.

We need to start using the common language of the body ??Insulin.

Have a great weekend!!

Let me know if you have any questions??

Brian

Is Breakfast Really That Important

Is breakfast really that important? ?It?depends?who you talk to?

Mainstream media and big cereal companies (e.g., Kellogg) have always stressed that breakfast is the most?important?meal of the day.

I would beg to differ.

Breakfast is the most?marketed?meal of the day. Why?

Because any company that convinces you to eat their cereal, bagel, or Pop Tart owns your breakfast, as most people eat the same breakfast daily.

nutrition | breakfast | fasting | Brian Gryn

Studies?show that due to our stringent breakfast routines, consumers have strong brand loyalty to certain cereals.

How about those?Tony the Tiger?ads that got tens of thousands of children to eat Frosted Flakes every morning for years?!

(I actually was one of those kids! Before I got into health.??)

Most breakfast cereals rank just behind cookies, candy, ice cream, and sugary drinks as a source of?dietary sugar.

Also, instant oatmeal and/or instant cream of wheat is highly processed as well.

So two questions:

1. Should we eat breakfast at all?

That is up to you? If you are eating something?processed?(bagel, muffin, pancakes, donuts, or pastries) or with large amounts of?sugar?(most yogurts or anything with??instant??in front of it) ? I would?avoid?breakfast, and have black coffee or green tea or?what I have.??

You can break your fast with a?healthy lunch?and save time in the morning.

Also, by skipping breakfast, you?balance?out your fasting and feeding times.

The human body is?designed?to go periods without food.

Most people think that eating first thing in the A.M. will give you the fuel to start the day, but your body has?plenty of left over fuel and?glycogen (when that runs out ? fat) stored inside of you.

Glycogen?is your most easily accessible energy source and can last for days.

If we?start eating?the minute we roll out of bed and do not stop until we go to sleep, we spend almost all of our time in a?fed state.

2. What do we eat for breakfast if you are going to have it?

Eggs?are a good choice, and you can get creative with how you make them (scrambled, omelette, sunny side up, etc.) and what you put in them (veggies, cheese, avocado, etc.).

Most importantly, avoid?anything processed or that you would throw in your?microwave. So no?bagel, muffin, or pastry with the eggs.

So the?bottom line?is that marketers and big corps want you to think that breakfast is the most important meal of the day, when it actually is just?another meal.

For a while, I was?convinced?as well, but after researching and skipping breakfast myself, I realized it wasn?t a big deal.

I had even more energy to work out and/or go to work all in a?fasted state.

Also, short-term fasting leads to?several changes?in the body that make fat burning easier. This includes?reduced insulin, increased?growth hormone, enhanced?epinephrine?signaling (adrenaline), and a small boost in metabolism.??

So figure out if?breakfast?is that important for you, and you will see that it?s not all it?s hyped up to be.

Have a great day!

Why You Should Add Yoga to Your Routine

I have been lifting consistently 3 or 4 days a week for about 17 years now.??? Yes, I am that old.???But I?ve also added yoga to my workout regimen.

As much as it is important to build strength as we age, it is just as important to maintain our mobility in our hips, ankles, hammies, etc.

And if you are not one to just stretch on your own, try adding yoga on any level to your routine. You will see great benefits ? not just in your body, but also in your mind.

Here are my top 3 reasons to add yoga to your routine:

Yoga | Brian Gryn

Yoga Increases Range of Motion

You might?have a tight muscle group or two?most frequently the hamstrings, glutes, pecs, and shoulders. You may?not realize the limitations any of these place on your?ability to train through a full range of motion. The more you train them through a limited range of motion, the more limited you become as a lifter?and a functional human being.

A well-designed yoga class emphasizes moves that open up virtually all of these problem areas, because everyone can benefit from opening up their rounded shoulders and tight hips. Also, as we age our posture gets worse and yoga can help counteract sitting at a desk all day.

Yoga Quiets the Mind

A quiet mind is a clear mind. ?In yoga it is imperative to focus on your breath and stay in the present. ?This will help benefit you in all aspects of your life. Most people are also attached to their smart phones, and its a great way to escape from the day to day grind and attempt to quiet your mind from the outside. The more you practice yoga, the better you get at clearing your mind. It is truly?movement meditation. And we all know the benefits of meditation for stress relief.

Yoga Strengthens your Stabilizer Muscles

A lot of traditional lifting exercises like shoulder press and chest press neglect the small, stabilizing muscles that a yoga practice can help build. That?s why you will occasionally see a strong muscular guy get owned in a class full of small, less muscular women. Doing down dog, straight arm plank (or side plank), and warrior variations can help strengthen the smaller muscles (rotator cuff, erector spinae ? low/mid back) that get neglected by traditional lifting.

Yoga Improves Balance

Balance often gets neglected in the weight/cardio room, but in yoga it is incorporated into most practices. This will improve your?neuromuscular coordination. Basically, it helps improve the communication between your brain and muscles. It helps with muscle isolation, too. During balance training, you have to maintain stabilization. You are forced to engage an individual muscle so that you are not using other muscles to help you ?cheat.? With single leg-type balance exercises, your glute medius is engaged and worked. Therefore, this helps with hip stabilization and core stabilization, improving your coordination and posture.

I prefer warm/hot yoga because it helps to get into the poses (injury prevention). Getting a good sweat helps rid the body of toxins.

I recommend going at your own pace, and don?t compare your practice to others in the class ? that is when you can get hurt.

So give it a go, and let me know how it goes.??

Detox ? To Be Or Not To Be

It?s a term we hear a lot lately in the health world. ?So is it a fad or is there proof that detoxing can help the body heal itself.

Most people get scared when they hear the D word. ?Mainly because they think they will be spending most of their day on the toilet. ?(untrue : )?)

So ask yourself this question?do you take your car in for oil changes? ?I?m guessing you answered YES. ?Well think about your body doing a detox as an oil change for a car.

Let?s look at 5 Main Reasons for a Detox (or oil change)

1. Remove Toxins and Parasites

This sounds gross but your body stores toxins in tissues and organs which can result in metabolic and genetic changes. ?Also parasites can migrate to your blood, lymph, heart, pancreas, and joints causing illness which conventional medicine attributes to other illnesses.

2. Jump Start Weight Loss and Create Good Habits

Eating well is all about changing our behavior and developing better habits. ?Eating mainly veggies for a week helps your body and mind realize that you can do it past the detox period. ?This helps implement habits that could last a lifetime. ?Also a detox rids your body of toxins stored in your fat cells.

3. Slow Premature Aging (more car analogies)

Have you ever seen a car with rust? ?Or cut open an apple and it turns brown?

That is what happens to your body when attacked by free radicals causing stress oxidation. ?Detoxing helps rid your body of free radicals and heavy metals allowing your body to absorb nutrients and antioxidants (link to OPC-3?) to fight oxidative stress that slows aging.

4. Strengthen Immune System

The gut is where most illnesses are formed. ?If we are not eliminating (going #2) regularly (2-3 times a day) its a sign we might need to detox. ?This leaves us vulnerable to colds / flu and other illnesses.

5. Boost Energy

Sometimes you have to digress before you improve. ?The first 3 days of a detox you might lack energy but after that your body is able to recharge , rebalance and refresh resulting in heightened energy and feeling of inner strength and vitality. (no vigorous activity while on a detox)

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