2012- The End of the World or The Start of Your Fitness Results

Posted on November 19, 2009 by Nick Garcia

The new movie 2012 has generated not only a lot of money, but a lot of talk about “what if” the Mayan Calendar prediction is true? Will the earth end on December something 2012? I’m not here to talk about prophecies, Nostradamus, or the possibility we only have two or so years left on this earth. Let’s discuss the possibility that you need to live everyday not like it’s your last, rather like its your first!

MINDSET FITNESS

Today, keeping with the “get out of your comfort zone” theme I am going to suggest 5 things to start doing right now! I am going to try and keep this focused on fitness and nutrition. You will find however you can apply some strategies into any aspect of your life. Have I perfected controlling my beliefs, fears, and limitations? NO WAY! Each day my goal is to grow in everything that I do…just a little bit!

There are 5 Science based Scenarios for the 2012 Doomsday I found while researching the 2012 prophecy. I am going to use the end of the world scenarios and spin them in a way, where you can use them for your fitness and nutrition choices.

5 Science-based Scenarios for the 2012 Doomsday.

The year 2012 has become a subject of much speculation due to the Mayan Calendar, new age predictions, and several upcoming Hollywood movies. Some expect that the 2012 prophecies will involve apocalyptic scenarios out of the bible, but here are a few that are within the realm of science, even though they are not likely to happen any time soon.

1.) False Vacuum Collapse. A very interesting theory in science contends that empty space is not as empty as it could be. Everything will be dissembled to the atomic level.

I am going to call this the False Productivity Fat Loss Collapse, where we think spending 45 minutes on a treadmill or elliptical is burning fat and boosting your metabolism.

The Truth: Cardio is overrated! Seriously, some people set of some time and dedicate themselves to training for a marathon. That is AWESOME! They have the time, dedication to eat healthy, train smart (hopefully), and are motivated by their GOAL. Can most of us commit to this time? NOPE. Get over the cardio and into the weight room to work your muscles, boost your calorie burn, and save some time. BE EFFICIENT!

2. Black Hole Collision. You can’t see a black hole, but you can see it coming. Earth would suddenly get dragged toward an infinitely small point in space with many times the sun’s gravity. If you somehow managed to keep warm in your basement while the sun went out, you would be pulled apart along with the rest of the planet as you got closer to the black hole.

Black Hole Crunches: This one refers to the evil crunch trap we find ourselves stuck in. Crunches and ab type exercises are great for strengthening the abs and for building some decent ab muscles. However, our abs and obliques are VERY SMALL muscles compared to your legs, back, shoulders, chest, etc…

The Truth: When you work bigger muscles you will have bigger results. The bigger muscle groups are thighs, upper back, shoulders, calves, and chest. Work these big ones and don’t get caught in a Black Hole of Weight Gain.
3. The Big Rip. Basically there is a force that is not only pushing the universe apart, but one that will also push atoms apart. Everything will pretty much dissolve into a cloud of particles, and then the particles will dissolve. If it speeds up again, you will have a few moments to feel like you’re getting larger (or maybe less dense, since everything else will be growing to scale) and then you get to fizzle into the rest of the cosmos.

The Big Ripped Muscle Myth- I want to talk about women and weightlifting…sounds catchy! Women need to lift weights, resistance train, and feel a BURN. You don’t have to lift super heavy, bodybuilder, vains popping out of your forehead weights. BUT, you need to lift heavier than you think you do. 2 or 3 pound weights for kickboxing or Tae-bo are OK, but for resistance training you can surprise yourself with how much you can lift and should be lifting.

The Truth: Lift weights to burn MORE fat and boost your metabolic rate. Boosting your metabolism will give you longer “all-day” calorie burn instead of an “only when I exercise” calorie burn.
4. Methane Hydrate Explosion. Vast quantities of frozen methane exist on the ocean floor. The right combination of volcanic, seismic, or man-made events (like an atom bomb) could release the hydrate into the atmosphere, where it would either explode, choke us to death, or heat up the earth beyond our ability to survive.


Hydrogen Hydration Explosion: If I recommended one thing everyday to everyone that I spoke with it would be to DRINK MORE WATER! Water is the fundamental unit for life in every process your body undergoes, especially every process that involves your metabolism. Another benefit to this is that drink a glass of cold water can instantly raise your metabolic rate. Dr. Batmanghelidj in his book “Your Bodies Many Cries For Water”, he says we are not only what we eat, we are what we drink. Water is pure, if you drink more of it, you will be more pure. Easy right?

“You’re not sick; you’re thirsty. Don’t treat thirst with medication.”
Dr. F. Batmanghelidj

The Truth: Your muscles that move your body are 75% water; your blood that transport nutrients is 82% water; your lungs that provide your oxygen are 90% water; your brain that is the control center of your body is 76% water; even your bones are 25% water. Plus waterbeds are pretty cool to.


5. Gamma Ray Burst – Gamma rays hit the earth all the time, but most of them are filtered out by the atmosphere. The energy in a gamma ray can be quite substantial, and many of the more high energy particles have the same force as a high-speed tennis ball. At the moment of collision or collapse, a burst of high energy Gamma Rays can be created, and it can be lethal to anything within a few light years. All life above ground on the unlucky side would be wiped out, and the ground would be sterilized, while anything flammable would suddenly ignite. The atmosphere would also be severely damaged, so the “lucky” people might not want to go out without some heavy sunblock.

Burst Fat Training: Burst training is a form of interval training that puts traditional exercise and cardio to shame. You have done some form of burst training during one of my personal training workouts and bootcamps. This type of high intensity, usually timed, burns fat like crazy, boosts your metabolic rate hours after your last workout, and is one of the best toning workouts you will ever do. Is it easy? NO. Can you do it? HECK YEAH!

The Truth: Try burst/interval training during a boot camp two-week trial or check out my post last week on interval training and try that workout to experience the fat-burning frenzy. Go sweat it out!

Whew! Five things to start thinking and taking action on right now. Don’t live thinking about when the world will end, live each day knowing that you are going to GROW, in this case, SHRINK!

Some of my analogies may be far-fetched, but I know you figured out where I was going with everything. I know where I will be on the supposed end of the world. Getting YOU into amazing shape and yes 2 years from now, we will be better, stronger, smarter, and better thinkers, because TODAY, we all decided to grow…just a little bit.

Here’s to thinking better about who you are and your potential for reaching your fitness and nutrition goals!

Nick Garcia

‘The Body Transformation Coach

P.S. Next week we are going to become kids again! Prepare your mind for innocence and excitement.

Filed under: Accountability, Cardiovascular Exercise, Core/Functional Training, Flexibility, Mindset, Motivation, Nutrition, Resistance Training | Leave a Comment »

Ten Foods That Supercharge Your Immunity

Posted on November 16, 2009 by Nick Garcia

Ten Foods to Supercharge your Immune System

Swine flu, regular flu, stomach bugs, headaches, etc… We are surrounded by illness and sickness these days it’s no wonder we are always “coming down with something.”

Well this week, let’s try and “go up with everything!” Today, we are going to begin our journey up with our bodies and take another look at what we are putting in them. Last week, I bashed Subway pretty hard, BUT I don’t think I gave you enough substitutions. This week I am going to give you so many foods to start thinking about eating, the problem isn’t going to be not knowing what to eat, it’s going to be which food to eat FIRST!

I am going to focus on specific foods that are serious immune system boosters.  These ten foods will keep your immune system fighting fit and knock out nasty bacteria faster than Mohammed Ali!

  1. Onion- Contains quercetin, an anti-inflammatory and anti-viral. Suppresses H. Pylori, a brutal ulcer causing bacteria. Helps lowers cholesterol, thin the blood, and adds flavor to cooking. If you start crying while cutting these tear-inducing bulbs, just remember how bad pulsing squats make you want to shed a few tears.
  2. Avocado- The fat contained in avocados (monounsaturated) helps lower cholesterol. Contains most B-vitamins that will boost your energy instantly. Contain betasitosterol, a chemical beneficial to the prostate gland. AKA Alligator Pear, was one of Crocodile Dundee’s personal favorites (he was intelligent and healthy).
  3. Asparagus- A natural diuretic, encouraging the body to flush out toxins. Eases indigestion, IBS, arthritis, and grumpiness.  Good source of folate, beta-carotene, and Vitamin C. Steam the tip gently to preserve the nutrients, poor delicate asparagus doesn’t do well with third-degree burns.
  4. Grapefruit- The sharp and tangy fruit is detoxifying and immune-strengthening.  Large amounts of Vitamin C, which help inhibit cancer development. Its seeds contain an anti-parasitic, anti-fungal compound. The scent of grapefruit has been found to suppress the appetite and life the mood. Don’t be afraid to eat the white part, its bitter, but aren’t you every now and then?
  5. Blueberry- If blueberries were given a grade for health-giving properties; they would get an A+. One serving of blueberries provides as many antioxidants as five servings of broccoli, apples, or carrots. Contain anthocyanins, which strengthen blood capillaries, improving circulation and transportation of nutrients. Enhance eyesight, prevent dementia, heart disease, and stroke. Eat these blue bundles of joy 3-4 times a week, great before your 3-4 times a week of exercise! Coincidence…I think not!
  6. Brazil nut- High in the antioxidant selenium, which strengthens the immune system’s antibody response and helps prevent cancer, heart disease, and premature aging. Rich in protein, Brazil nuts eaten raw makes a satisfying snack. Add them to salad for a South American twist that will not only help burn fat and boost your metabolism, but have been known to improve your salsa dancing abilities…
  7. Oats- Oats are high in Vitamin E and contain strong antioxidants that help to break down cholesterol and help prevent colon cancer. High in fiber and rich in silica, which soothes the digestive tract. Try oatmeal in the morning with walnuts and cinnamon for a host of immune system benefits. That morning breakfast will put MJ’s Wheaties to shame!
  8. Sardines- This slender oily fish is a great source of protein and omega-3 fatty acids, which reduce inflammation, lowers cholesterol, and boosts the moods. Sardines also contain protein and B-vitamins-essential for energy production.  A good quality sardine, contrary to popular belief, does not smell like a fish market.
  9. Echinacea- This herb is the most important immune stimulant. Fights colds and other illnesses. Contains natural antibiotics. Helps prevents infections, flu, and colds. Anti-fungal and can stimulate immune response and ease allergic reactions. Look for Echinacea in the herbal tea department at Kroger or HEB.
  10. Garlic- This bulby treat has many therapeutic properties, treating gastro-intestinal conditions to respiratory infections. A potent anti-microbial boosting white blood cells and fighting off bacteria, parasites, fungi, and viruses. A powerful antioxidant, thanks to its amino acids, helping it to enhance overall immune function. Can be taken as a supplement to avoid any fears of garlic breathes!

This week make it a point to start thinking healthy fit thoughts, which will eventually lead to healthy fit ideas and then of course healthy fit ACTION!

If you want to lose weight start thinking about it!

If you want to build muscle start thinking about it!

If you want run a marathon start thinking about it!

You get the idea? It all starts with your thinking.

Earl Nightingale said “We are what we think about all day long”…think about it.

Eat Smart and Think FIT!

Nick Garcia

Filed under: Accountability, Mindset, Motivation, Nutrition | Tagged: , , | Leave a Comment »

Subway’s $5 FATlong- Recession booster or Recession buster?

Posted on November 13, 2009 by Nick Garcia

Subway’s $5 FATlong- Recession booster or Recession buster?

Subway isn’t what you normally think of the worst fast-food restaurant to frequent. Of course, this would be in comparison to McDonalds or Burger King. Let’s take a look into Subway’s fairly new promo, the $5 footlong” and discover how you might be better off stopping at your local McDonalds!

Subway’s great marketing and million dollar execs make it difficult to get out of your lunch “healthy spot”. Irresistible promotions and “sugar coated promises” ( no pun intended) sure sound YUMMY! Take a closer look.

6Grams

(In no way do I endorse EVER going to McDonalds!)

Subway sold $3.8 Billion in footlongs in one year. That’s about 7.6 Million footlongs. In a Turkey footlong there is 570 calories, 60 g of fat and 94 grams of carbs. A tuna footlong has 1060 calories 60 g of fat and 92 grams of carbs. This information was taken from Subway’s website, you can view it for yourself.

OK, so take for instance 5 bread “healthy” bread choices. We are going to look at the first ingredient of 5 breads. (Hint: When looking at nutrition facts, the first ingredient is what the product consists mostly of).

9-GRAIN WHEAT Enriched wheat flour

CIABATTA BREAD Enriched wheat flour

FLATBREAD Enriched flour

ITALIAN (WHITE) BREAD Enriched flour

WRAP Bleached enriched wheat flour

enrichedflourHey it looks like sugar! Coincidence…I think not!

What’s the big deal with enriched flour? Aside from the negative hormonal and blood sugar consequences, eating enriched flour can completely DESTROY any chances of burning fat, gaining muscle, or fitting in your “skinny” jeans!

Here is a formal definition for enriched flour:

What does “enriched” mean? Enriched flour is flour in which most of the natural vitamins and minerals have been extracted. This is done in order to give bread a finer texture, increase shelf life and prevent bugs from eating it (bugs will die if they attempt to live off it).

Why is enriched flour bad?

When the bran and the germ (the parts of the wheat that contain vitamins and minerals) are removed, your body absorbs wheat differently. Instead of being a slow, steady process through which you get steady bursts of energy, your body breaks down enriched flour too quickly, flooding the blood stream with too much sugar at once. Your body then has to work hard to absorb the excess and stores it as fat. This causes quick highs and lows in your blood-sugar level which can lead to type-two diabetes and obesity. All this and you’re not even getting close to the amount of nutrients that whole grains contain.

Let’s continue walking down the subway obesity, never gonna get rid of my love handles lane. Shall we?

The Condiments: (Since Subway likes to promote the number 5, I’ve decided to keep it simple)

condiments

CHIPOTLE SOUTHWEST Soybean oil

FAT FREE HONEY MUSTARD High fructose corn syrup

FAT FREE SWEET ONION Sugar

MAYONNAISE, REGULAR Soybean oil

RED WINE VINAIGRETTE Corn syrup

Why these so-called healthier vegetable oils are a disastrous choice for most people: They can contain as much as 100 times the level of harmful omega-6 fats, far in excess of the average American’s intake of more beneficial omega-3 fats.

Excessive consumption of omega-6 rich vegetable oils can lead to: ( Mercola.com)

  • Asthma
  • Cancer
  • Heart Disease
  • Blindness

Just as virtually no one is deficient in omega-6 fats, it is very rare for the typical person to be consuming enough omega-3 fats. Most people are deficient in this critical fat.

As far as High Fructose Corn Syrup, well you know the ill-effects caused by this drug. It is also the main ingredient in Coca-Cola, which can lead to diabetes, weight gain, hormonal imbalances, and never achieving your fat loss, fitness results.

Here are five alternatives to eating Subway for lunch:

1.)    Ezequiel bread instead of enriched flourezekielbread

2.)    Whole wheat flour bread ( look for the first ingredient)

3.)    Olive or coconut oil for omega 3’s instead of the fake “fat frees”

4.)    Tuna with olive oil mayo ( Hellmann’s) is a super healthy alternative

oliveoilmayo

5.)    A subway salad with your own olive oil and balsamic vinagerette!

So sure, the $5 promo might be great marketing and appear to help boost the recession, but put the big picture into perspective. How many diabetes cases will flour and sugar cause? How many heart disease deaths will enriched flours cause?

The food industry is UGLY and ruthless. Forget about a smart shopper, consumer, eater, whatever….BE SMART! Remember get out of your comfort zone and say NO to the coworkers going to Subway, because “we are eating healthy today”! How committed are you to achieving your fitness goals? Staying healthy and out of the hospital?

I’m not saying to be a nutrition saint. Just think and ponder the idea of eating healthy. In due time you WILL take action on your thoughts and ideas. Be patient with coming out of your comfort zone, after all it’s not going anywhere.

Eat Smart. Move well. Think FIT.

Nick Garcia

nickgarciafitness@gmail.com

Filed under: Accountability, Mindset, Motivation, Nutrition | Tagged: , | Leave a Comment »

Step Out of Your Comfort Level-Try Interval Training

Posted on November 6, 2009 by Nick Garcia

I am the first to admit that it is not fun to push yourself out of your comfort zone. My fears and barriers just didn’t have to do with fitness. Believe it or not, I am a fairly shy guy. Public speaking pushed my fear levels way past comfort. After several public speaking engagements I have come to LOVE public speaking. Did this happen overnight? No.

I accepted that my fears would never be “gone”, rather they would always be with me. Are you asking yourself, “Well Nick if your fear never left you, how did you overcome it?”

This is how I see it. Since fear and its artificial barriers are never truly gone, I just say alright fear, I am going to FEEL you and I am going to DO IT anyway! I CAN HANDLE IT!

It is human nature to constantly comfort and reward yourself throughout the day.  Look at Starbucks for example…

They are constantly upselling you with the one-liners like “would you like to add a delicious pumpkin bar with your latte”?  Well sure….I can comfort myself!   I deserve a pumpkin muffin…WRONG! We have been taught from an early age that food can be comforting just like grandma’s chocolate chip cookies when we were upset.

Have you ever noticed that large commercial gyms are loaded with low impact cardiovascular machines or selectorized circuit equipment?

Have you ever noticed that the ellipticals are packed…I guarantee 45 minutes of the elliptical is alot easier than 45 minutes of running on the treadmill and people wonder why they cannot drop excessive body fat?  Why do people choose the easiest cardio?  Is it the low impact theory that draws people to the elliptical?

Have you ever noticed that it is hard to elevate your heart rate on the elliptical once you have been using it for 4 weeks…the same for the treadmill?  Have you ever noticed it is easier to run on the treadmill versus outside running?

What would you say if I could guarantee you to burn excess bodyfat with proper nutrition in little as 1 hour a day?

Our bodies are very smart when it comes to fat burning.  Nobody wants to step out of their comfort levels when it comes to fitness.  What type of fitness would we do in a gym if the elliptical or treadmill was never invented?  How about interval training with weights and short durations of anaerobic training? Interval training guarantees to push you out of your comfort level and will push the fat right off your body.

  • Bodyweight Split Stance Lunges:  20 seconds then 6” Step Hop Across ( lateral) for 10 seconds.  Rest 10 seconds.  Repeat 4x
  • Bodyweight pushups ( inclined until progression) :  20 seconds to forearm abdominal planks 10 seconds. Rest 10 seconds   Repeat 3x
  • Mountain climbers:  20 seconds then Burpees for 10 seconds.  Rest 10 seconds.  Repeat 3x
  • Bodyweight Squats for 20 seconds then bench tricep dips for 10 seconds.  Rest 10 seconds.  Repeat 3x
  • Lying abdominal bicycles 20 seconds then laying face down supermans for 10 seconds.  Rest 10 seconds.  Repeat 4x

This workout will get you out of your comfort zone and get you out of a weight loss rut. Going to the gym or hiring a personal trainer is scary sometimes. You might think people are judging you or that a personal trainer will “work me out to hard.”

The reality of it is that everyone at the gym happens to be in the same boat as you. The only difference is that they have gotten out of the boat and are attempting to walk on water.

Are you going to jump in the water or stay on boat another month? Our personal training clients not only squat jumped out of the boat, they are running backwards on water.

Feeling his fears and doing them anyway,

Nick Garcia

P.S. MamaShape Fitness is coming soon! For a sneak peak, email me at mamashape@gmail.com

P.P.S. I really appreciate everyone for reading my blog posts and forwarding them  to your friends and family.

Filed under: Accountability, Cardiovascular Exercise, Core/Functional Training, Mindset, Motivation, Nutrition, Resistance Training | Leave a Comment »

Should I cut the alcohol?

Posted on November 3, 2009 by Nick Garcia

I want to lose weight!

Should I cut out the alcohol?

If you glanced at the title of this article, you might have cringed. When it comes to fitness, nutrition, weight loss, and overall health, many of us have trouble areas. There are some individuals who have a glass of red wine with dinner every night. Others skip the drinking completely on the weekdays, then start throwing a few back on Thursday or Friday night, and keep it up until Sunday.

Still others won’t drink for two to three weeks, then have a weekend binge of a few dozen drinks or so (you know who you are!)

liquor

Finally, while there are scores of individuals out there who don’t drink any alcohol at all and really won’t find this article personally useful, I encourage you (if you are one of those people) to read it anyways, and share the information with someone you think it might help.

So…how does alcohol make you fat, especially when it doesn’t have any fat in it? To understand how this process occurs, let’s examine the consumption of a 5 ounce glass of red wine by a fictional character named Nick.

Nick takes a drink. As the alcohol enters into digestion, it is split into two compounds: fat and acetate. The fat is taken through the bloodstream and stored wherever Nick tends to deposit fat. The acetate is taken into the bloodstream and used as Nick’s primary energy fuel.

If you take anything away from this article, read that last sentence again. The acetate is used as Nick’s primary energy fuel. This means that rather than burning carbohydrates, protein, or fat as a fuel, Nick’s body relies on the acetate for energy. It completely stops burning anything else. Suddenly, Nick has a surplus of carbs, protein, and fat circulating in the body with nowhere to go. So where does it all end up? You guessed it…it’s converted to fat and deposited on Nick’s waistline.

beergutguy

 

 

 

But that’s not the only effect on Nick. Alcohol also acts as a potent appetizer. Ever heard of an aperitif? It’s an alcoholic drink taken before a meal to increase the appetite, and many restaurants realize that this is a great way to get you to order more food! Several studies show a sharp increase in caloric intake when an alcoholic drink is consumed before a meal (compared to a glass of water, or even a soda!).

So now Nick wants either:

Another glass of wine

glassofwine

…or…

Food (probably something salty or greasy).

greasyburgerandfries

That’s not all! Let’s say that Nick succumbs to his appetite and finishes the bottle. Just a single bout of heavy drinking will vastly increase the levels of the hormone cortisol, while significantly decreasing the levels of the hormone testosterone. In addition to his headache, here’s why Nick should be concerned: Cortisol causes the body to breakdown muscle and suppresses recovery from exercise, while low testosterone makes the body less likely build lean muscle or to burn fat as a fuel. So Nick’s getting a big belly, and skinny arms and legs.

Now let’s consider the actual caloric content of the glass of red wine. Before we begin, bear in mind that at most parties, social gatherings, and restaurants, a typical glass of red wine is really more like 6-8 ounces. But we’ll be conservative. So Nick’s glass of wine contains about 110 calories. Contrary to popular belief, there are very few carbohydrates in the wine – only about 5 grams. This is because when grapes are made into wine, most of the fruit sugars are converted into alcohol.

grapestomping

For purposes of comparison, this glass of wine has about the same amount of alcohol and calories as a 12 ounce light beer or a shot of 80 proof spirit (yes, that means a shot of tequila = about a whole glass of wine). A regular, non-light beer, is even higher in calories, since it contains over twice as many carbohydrates as light beer.

But realize that alcohol itself contains about seven calories per gram, making it almost twice as calorie-laden as carbohydrates or proteins, which contain only four calories per gram. However, these calories contain no beneficial nutrients, vitamins, or minerals. Sure – Nick gets some benefit from the compounds present from the grape skins and grape juice, but if he drinks a big glass of red wine every night with dinner, he consumes over 1000 additional calories per week, and gains a dozen extra pounds of fat a year!

I haven’t really discussed mixed drinks and won’t say too much. Basically, you can take everything I just illustrated in the case of Nick, and multiply it by 4 to 5. Margaritas, Long Island Iced Tea’s, Mudslides, and other sweet mixed drinks can do more damage to your diet than a Big Mac with cheese.

fruitycocktails

baconcheeseburger

 

 

 

 

So let’s be practical and assume that you are not going to completely give up drinking but want some tips for your next social event. Here are some ideas:

o Dilute alcohol with diet soda. While there are health problems with the artificial sweeteners and chemicals in diet soda, this will reduce your overall caloric intake.

o Use lots of ice. It makes your drink seem bigger without adding actual calories.

icecubes

o If you have to choose between fruit juice and soda in a mixer, choose fruit juice.

o Avoid the salty snacks. They’ll make you want to drink more.

pretzals

o At the bar, restaurant, or grocery store, try to find a top shelf product or good wine that you enjoy, then pay those extra bucks and sip it slowly. Savoring a drink will reduce over-consumption.

o Drink as much water as possible. Try to have two drinks of water for every one drink of alcohol.

So as you can see, alcohol will set your fitness goals back quite a bit. However, of course I understand that you only live once, and that your life should be lived to the limit while loving it a lot. Therefore I do not want to have this writing forbid you from any weekend-fun you might occasionally have, I just want you to realize what every drink does to your system. As nobody in Texas  bicycles their self to the bar/club, I would advise all ladies to volunteer as the designated driver. Doing so you will feel amped to see your personal trainer the next day. And for guys, please refrain from justifying alcohol as ‘liquid courage’ to approach women. If you need help in this area of your life, call me and I’ll help you out!

Nick Garcia

 

I want to lose weight!

Should I cut out the alcohol?

If you glanced at the title of this article, you might have cringed. When it comes to fitness, nutrition, weight loss, and overall health, many of us have trouble areas. There are some individuals who have a glass of red wine with dinner every night. Others skip the drinking completely on the weekdays, then start throwing a few back on Thursday or Friday night, and keep it up until Sunday.

Still others won’t drink for two to three weeks, then have a weekend binge of a few dozen drinks or so (you know who you are!)

drunkies

Finally, while there are scores of individuals out there who don’t drink any alcohol at all and really won’t find this article personally useful, I encourage you (if you are one of those people) to read it anyways, and share the information with someone you think it might help.

alcoholSo…how does alcohol make you fat, especially when it doesn’t have any fat in it? To understand how this process occurs, let’s examine the consumption of a 5 ounce glass of red wine by a fictional character named Nick.

Nick takes a drink. As the alcohol enters into digestion, it is split into two compounds: fat and acetate. The fat is taken through the bloodstream and stored wherever Nick tends to deposit fat. The acetate is taken into the bloodstream and used as Nick’s primary energy fuel.

If you take anything away from this article, read that last sentence again. The acetate is used as Nick’s primary energy fuel. This means that rather than burning carbohydrates, protein, or fat as a fuel, Nick’s body relies on the acetate for energy. It completely stops burning anything else. Suddenly, Nick has a surplus of carbs, protein, and fat circulating in the body with nowhere to go. So where does it all end up? You guessed it…it’s converted to fat and deposited on Nick’s waistline.

beerbelly20small

flame

(Food + Alcohol)

<—Food

Alcohol—>

But that’s not the only effect on Nick. Alcohol also acts as a potent appetizer. Ever heard of an aperitif? It’s an alcoholic drink taken before a meal to increase the appetite, and many restaurants realize that this is a great way to get you to order more food! Several studies show a sharp increase in caloric intake when an alcoholic drink is consumed before a meal (compared to a glass of water, or even a soda!).

wineSo now Nick wants either:

Another glass of wine

salty-greasy-food…or…

Food (probably something salty or greasy).

beerbelly51That’s not all! Let’s say that Nick succumbs to his appetite and finishes the bottle. Just a single bout of heavy drinking will vastly increase the levels of the hormone cortisol, while significantly decreasing the levels of the hormone testosterone. In addition to his headache, here’s why Nick should be concerned: Cortisol causes the body to breakdown muscle and suppresses recovery from exercise, while low testosterone makes the body less likely build lean muscle or to burn fat as a fuel. So Nick’s getting a big belly, and skinny arms and legs.

Now let’s consider the actual caloric content of the glass of red wine. Before we begin, bear in mind that at most parties, social gatherings, and restaurants, a typical glass of red wine is really more like 6-8 ounces. But we’ll be conservative. So Nick’s glass of wine contains about 110 calories. Contrary to popular belief, there are very few carbohydrates in the wine – only about 5 grams. This is because when grapes are made into wine, most of the fruit sugars are converted into alcohol.

curshing-grapes

For purposes of comparison, this glass of wine has about the same amount of alcohol and calories as a 12 ounce light beer or a shot of 80 proof spirit (yes, that means a shot of tequila = about a whole glass of wine). A regular, non-light beer, is even higher in calories, since it contains over twice as many carbohydrates as light beer.

alcohol64But realize that alcohol itself contains about seven calories per gram, making it almost twice as calorie-laden as carbohydrates or proteins, which contain only four calories per gram. However, these calories contain no beneficial nutrients, vitamins, or minerals. Sure – Nick gets some benefit from the compounds present from the grape skins and grape juice, but if he drinks a big glass of red wine every night with dinner, he consumes over 1000 additional calories per week, and gains a dozen extra pounds of fat a year!

I haven’t really discussed mixed drinks and won’t say too much. Basically, you can take everything I just illustrated in the case of Nick, and multiply it by 4 to 5. Margaritas, Long Island Iced Tea’s, Mudslides, and other sweet mixed drinks can do more damage to your diet than a Big Mac with cheese.

mixeddrinkcollection

big-mac-w-cheese

So let’s be practical and assume that you are not going to completely give up drinking but want some tips for your next social event. Here are some ideas:

o Dilute alcohol with diet soda. While there are health problems with the artificial sweeteners and chemicals in diet soda, this will reduce your overall caloric intake.

o Use lots of ice. It makes your drink seem bigger without adding actual calories.

ice_cubes

o If you have to choose between fruit juice and soda in a mixer, choose fruit juice.

o Avoid the salty snacks. They’ll make you want to drink more.

calories

o At the bar, restaurant, or grocery store, try to find a top shelf product or good wine that you enjoy, then pay those extra bucks and sip it slowly. Savoring a drink will reduce over-consumption.

o Drink as much water as possible. Try to have two drinks of water for every one drink of alcohol.

So as you can see, alcohol will set your fitness goals back quite a bit. However, of course I understand that you only live once, and that your life should be lived to the limit while loving it a lot. Therefore I do not want to have this writing forbid you from any weekend-fun you might occasionally have, I just want you to realize what every drink does to your system. As nobody in Texas  bicycles their self to the bar/club, I would advise all ladies to volunteer as the designated driver. Doing so you will feel amped to see your personal trainer the next day. And for guys, please refrain from justifying alcohol as ‘liquid courage’ to approach women. If you need help in this area of your life, call me and I’ll take you to school.

Filed under: Mindset, Motivation, Nutrition | 1 Comment »

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