AIM Radio Ep 006

Getting Type 2 Diabetes Under Control

Are you living with Type 2 Diabetes like so many of my maritime brothers, sisters and their families?  I too live with Type 2 Diabetes as my own mother has Type 2 Diabetes.  Fighting Type 2 Diabetes is one of my passions.  In fact, it was and is a driving force behind what lead me to begin my journey to offer FREE HELP to all that will listen and take on the fight to combat their Type 2 Diabetes.

If you have any questions, please contact us at the following:

Support:

Type 2 Diabetes

Getting Type 2 Under Control!

Are you living with Type 2 Diabetes like so many of my maritime brothers, sisters and their families?  I too live with Type 2 Diabetes as my own mother has Type 2 Diabetes.  Fighting Type 2 Diabetes is one of my passions.  In fact, it was and is a driving force behind what lead me to begin my journey to offer FREE HELP to all that will listen and take on the fight to combat their Type 2 Diabetes. 

Are You Stuck With It?

So, think you’re just stuck with it?  Is it getting worse year by year?  Your doctor keeps increasing your meds to keep it under control while you experience more and more side effects?  Insulin?  You continue to gain weight and the health concerns continue to mount?   Yes, yes, and yes again I would bet.  No more!  I am here to help you turn it around, greatly improve your health and take control of your Type 2 Diabetes.  

Let’s get 1 thing straight RIGHT NOW.  Carbs are NOT the devil, sugar in and of itself is NOT the boogie man.  Now I’m certain that you have been told that they are but rest assured, they are not.  You are NOT doomed to a life of eating cardboard or foods you hate.  On the other side of that, I will not be giving you any get out of jail free cards. You are a type 2 Diabetic.  Accept that now and the responsibility that goes along with it.  You know that you have to, at minimum, watch what you eat and get your ass moving with some good ole hard work and exercise. Do not simply give in and turn your life over to taking an ever-increasing number of medications, dosage or the side effects that go with them, which require even more meds to address.

How Did You Get Into This Mess Anyway?

So, let’s break all of this down in the simplest most easy ways to understand.  Yes of course it’s a fairly complicated issue but we can focus in on the KEY FACTORS and simplify.  Let’s face it, over time you have over consumed sugar and carbohydrates.  Not only have you over consumed sugar and carbohydrates, you have done so while leading a sedentary life style.  You have bombarded your body with an extreme amount of glucose made from sugar and carbs over and over again.  Over the course of your life this caused an emergency situation within your body each time. 

Your body has been working overtime to protect you all along and that system is now broken.  Your body wants, it needs, a “situation normal.”  This is called homeostasis (all systems go, functioning normal, your body’s comfort zone).  Your body is constantly at work to keep all of your internal functions NORMAL.  This is a survival instinct.  It’s JOB.  Situation NORMAL inside your body, when it comes to blood glucose levels, is 110.  Anything above or below will generate an automatic response within your body to get back to situation normal (110 on your blood glucose meter).  Now, small rises and dips in your blood glucose levels are no problem for your body.  It’s designed to handle that as a normal function of eating and processing energy from the food you eat.  It’s only when you redline your body’s system for processing and storing sugars and carbs consistently over many years, spiking blood glucose levels to dangerous highs, that it begins to fail.  When it begins to fail, it can no longer shuttle excess glucose out of your blood stream properly causing a backup and chronic high levels of glucose to remain in your blood stream.  This situation is known as Type 2 Diabetes.  If this isn’t bad enough, Type 2 Diabetes and its residual effects such as weight gain and obesity often lead to equally worse and compounding conditions such as high blood pressure and heart disease. 

So, What’s The NO BS Real World Problem?

Here is the deal, insulin is a key hormone in the body that we ALL have.  Insulin has many very important jobs but the one we want to discuss most is its role of carrying glucose out of the bloodstream and into storage.  We said earlier that any time blood glucose levels get over 110, your body will want to correct that and get back to normal. Insulin to the rescue.  Its job is to carry that excess glucose out of the blood stream and off to 1of 3 other storage sites for energy: your liver, your muscles cells and (ding, ding, ding) BODY FAT.  The core of the problem is with insulin’s interaction with the cells of the liver, muscles and fat.  Each cell has thousands of receptor sites which insulin normally hooks up to and acts as a KEY to unlock the cell and open the passage way for the transport of glucose into the cell for storage.  Over time, the connection and interaction between the receptor site and Insulin has gotten worn down, for the lack of a better description.  Imagine an old lock on a heavily used door that has become worn out and the key just doesn’t unlock it any more.  It’s virtually the same.  Insulin is the key and the receptor site can no longer recognize or accept it.  Your body’s insulin can no longer carry glucose through the receptor site, into the cell and out of the blood stream.  You are now INSULIN RESISTANT and a Type 2 Diabetic.

The Insulin Resistance Shit Storm!

Now you are in deep shit!  Your body is in a state of emergency inside.  You have excess glucose in the blood stream.  What is getting out of the blood stream is predominately going to fat cells which are the least insulin resistant as they are the place of excess energy (FAT STORAGE), chronic high insulin levels as your body pumps out more and more in an attempt to correct its blood glucose level problem and you now have less energy getting to the cells of the liver and muscle tissue creating a situation of low energy resulting in cravings and hunger… OMG what a nightmarish carnival ride of DOOM! 

It doesn’t end there, no not at all!  Now you will likely be dealing with 1 or more of diabetes best friends like high blood pressure, heart disease, obesity and neuropathy to name a few.  Face it, internally you are a shit show and the outside always reflects the inside!  I know that is harsh but I say that out of love, tough love it may be but know this, it’s real.  I say that to get your attention because I want to help!  You CAN turn it around. You are CAPABLE.  It is POSSIBLE. 

Fixing The Problem!

As crazy as this may sound, I can’t say that you will be cured by following the recommendations below because that is against the LAW!  By LAW only a DRUG can be a CURE!  That said, listen up! 

CARBS

I venture to say that the things you need to avoid should be somewhat OBVIOUS.  You should LIMIT or AVOID sugar, sugary drinks (sodas), cakes, cookies, ice cream, candy, processed foods (anything made into something) i.e. chips are NOT potatoes.  These are comfort and snack foods which provide way too much raw energy for your body to handle all at once, are digested fast and leave you hungry and tired from the crash after.  Avoid or limit foods that break down very fast into liquid form (if it melts in your mouth avoid or limit it) these are known as SIMPLE SUGARS or SIMPLE CARBS.  The PROBLEM is the rate at which they break down and are taken up into the blood stream.  They break down so fast that it causes a flood of excess sugar in the blood stream causing all of what we discussed above.  It causes a huge spike in your blood glucose and in response to the emergency situation, your body releases a flood of INSULIN and the cycle begins.

Stick to foods as close to their natural state as possible (whole foods).  Choose plant based complexed carb foods such as oats, rice, potatoes, beans, lentils and veggies to name a few.  These whole food carb sources break down and digest much slower creating a more controlled and steady flow of sugar (glucose) into the blood stream.  Keeping blood sugar levels in check keeps INSULIN in check.  REMEMBER insulin is a storage hormone.  It STORES ENERGY (FAT).  Chronic high levels of insulin will wreck any potential FAT LOSS.  Your body is designed to manage a steady controlled level of incoming glucose for energy. 

Protein is KING!

I could go on and on about the importance and benefits of protein but let’s talk about the importance in regard to helping with your TYPE 2.  Protein slows down the digestion rate of CARBS and keeps you full.  Having the proper portion of protein every 3 to 4 hours boosts metabolism and builds muscle which are both critical to FAT LOSS!  INCLUDE the proper portion of protein with EVERY meal or snack.

Fats

Keep your fat intake to under 20% of your totally daily calorie intake.  Avoid trans fats as much as possible.  Remember, when you have high insulin levels your body is in a STATE of STORAGE.  The fat that is ingested from foods are more easily stored as fat tissue than even than excess sugar. 

Training

While cardio is a great tool, weight training is the way!  Your body must burn energy (glucose) stored inside the muscle to contract as you lift weights or perform any other form of resistance training.  By doing so, you are making room for glucose storage and giving your body the ability to get excess sugar out of the blood stream, lowering your blood glucose levels and in turn, insulin levels.  Using intense weight training can create micro trauma tearing which requires repair, which burns even more calories, builds new muscle tissue and serves to restore the sensitivity to insulin at the rector sites allowing insulin to carry glucose into the muscle cell, again lowering blood glucose levels. 

For type 2 Diabetics, I recommend a full body weight training routine at a minimum of 3 days per week with 30 minutes of moderate cardio 3 days per week and 1 full day off to start with.  Full body workouts serve to burn off the maximum amount of energy in each workout and 24 hours per day by building muscle. 

Sleep

Your body needs recovery.  Getting the proper amount of sleep will serve to reduce stress, inflammation, facilitate muscle repair and reduce insulin resistance.  The generally accepted recommendation for sleep is 6 to 8 hours per day.  That said, many of us will never achieve that mark even if we wanted to.  We are all individuals.  I recommend getting what you have found to be just right for you, CONSISTENTLY.  For me, that sweet spot seems to be 5 hours of good sleep per day.  Any more, I wake up feeling like I’ve been run over by a truck.  Any less, I’m fatigued, tired and slow. 

 Hydration

Just like with protein, I could go on forever about the benefits of drinking the right amount of water but you already know you need it.  You may not WANT it but you NEED it.  I get asked all the time about FAT LOSS supplements.  What do I recommend using?  Yes, I Rep 1st Phorm and they do have amazing products but NOTHING beats WATER.  Water is life!  It flushes out waste by-products and inflammation, transports water soluble vitamins and boosts metabolism.  Water makes everything work inside.  It is the world’s best, all natural, DIURETIC.  Make sure to get in 1 gallon of water per day!

You can turn this situation around. It will be a LIFE change.  It will take hard work and dedication but you CAN do it.  Get out there and put this information to use.  I’m always here for you.  If you have questions or need help, reach out.  Email me at anchoredinmuscle@gmail.com.

***Disclaimer***
Information in this blog is my OPINION based on years of training, research and study and is NOT intended to replace or discredit the recommendations of your medical doctor. ALWAYS consult your personal doctor before beginning any diet or workout program. 

 

AIM Radio Ep 005

Oh, how Jason gets passionate on his podium when people (maybe I should say PREDATORS) target vulnerable consumers with their “magical solutions” while Brandi sticks it out without leaving a lung on the table and snotting on the mic (she has a cold).

WE HAVE AN AMAZON STORE!!!!!!!!!!!  It contains many of the items we use in our everyday fitness and we’d like to share them with you!  Check it out.

Finally, let’s not forget about our 1st Phorm gift certificate giveaways.  Listen on for all the details.

 

Life

  • Jason: Going on nights
  • Brandi’s progress
    • Food/Water
    • Workouts
    • General
    • Mentally/Emotionally

Training

  • Fad diets & PREDATORS

Contests

  • Giving away 5 $25 gift certificates from 1st Phorm
    • Best towboat story
    • Mini challenge winner (push up challenge – starting today until end of May)
    • Best picture sunrise/sunset/scenery pic from boat
    • Like, share, subscribe to FB fan page, blog & podcast
    • Send us pics of workout area on boat – picture will be featured on website

Shout Outs:

  • Towboating Addiction
  • Towboater Families
  • Anchored In Muscle Challenge Crew
  • Anchored In Muscle Workout Challenge Crew

Brandi:

AIM Radio Ep 004

We address one of the oldest debates in physical fitness and we back it up with our really, really, really long book passage.  Aerobic or Anaerobic.  We’re really sorry about how long that portion is.  We’re new and we’re still learning but hang in there and listen to it.  It is loaded with interesting information on this particular topic.  Also, please excuse the discussion of Brandi’s sunburned boobs at the beginning!!!!  Sorry, not sorry!!!

During our “Do you want to look good or be fit” segment, we give our opinions on what that means to us and others, training for what you want and Brandi gives her idea on why the term “bodybuilding” is a put off to so many people.

Discussed in this episode: 

Life

  • Jason:  Off time & preparing to go back to work
  • Brandi’s progress
    • Food/Water
    • Workouts
    • General
    • Mentally/Emotionally

Book Passage

  • The Role of Exercise on Fat Loss

Training

  • Look Good or Be Fit

Contests

  • Giving away 5 $25 gift certificates from 1st Phorm
    • Best towboat story
    • Mini challenge winner (push up challenge – starting today until end of May)
    • Best picture sunrise/sunset/scenery pic from boat
    • Like, share, subscribe to FB fan page, blog & podcast
    • Send us pics of workout area on boat – picture will be featured on website

Shout Outs:

  • Towboating Addiction
  • Towboater Families
  • Anchored In Muscle Challenge Crew
  • Anchored In Muscle Workout Challenge Crew

Brandi:

Look Good or Be “Fit”

Look Good or Be “Fit”

This is the question!  Do you want to “look good” or “be fit”?  Does Joe public or Susie soccer mom want to be fit or look good?  Are they the same?  Why does it matter?

I’m here to tell you NO.  They are NOT the same!  That said, yes you can achieve a good level of fitness and wellness while training and eating to look good.  We are bombarded daily with ads, commercials and social media posts with all sorts of trendy workouts, fancy diets and fat loss supplements but which ones do what?  Of course, they will all claim that you can lose weight, build muscle and have the “toned” hot body that you have always dreamed of having.  There is some layer of truth in there (IF), that’s IF you know when and how to apply them all and for how long.  Have you ever seen any of these programs tell you that it isn’t a be all end all program, that it will need to be progressively adjusted along the way and that it alone will not get you to your goal?  Did they even ask you what your goal was?  More than likely you are banking on looking like the model associated with the ad, commercial or social media post BUT did they use this method to look the way they do?  Likely NOT!  So, if you want to look like them or somewhere close, shouldn’t you train and eat the way that they do?  HHMMM, what is the common-sense answer to that?  YEA!  Face this FACT now.  Not all but the vast majority of them did NOT use whatever program or product they are modeling for as the MAIN method that produced the body they are showing you.

So, you want to be “FIT”?

I think I already know the answer to the question but I have to ask because what I see these days more than anything else are people who REALLY want to look good but they are training to be “FIT”.  I’m not at all saying that being fit is a bad thing, hell, it’s great and we should all work to be more “fit”, more “healthy”.  Now, I know this is a topic that can be debated to death but I’m going to try and inject some common-sense and some facts that cannot be debated.  What is it to be fit?  This is a term of measurement.  How well can you perform a task or how healthy you are and has very little to do with whether you look good or not.  I could point you to any number of people who could literally kick my ass at wind sprints, who could run longer distances than me, do more pushups than me or do more burpees than me.  The list goes on but what do they look like?  Do they look the way they want to look?  I work with people every day that could likely kick my ass at all of this but look nothing like what they tell me they want to look like.  I would likely vomit if I tried to go do a respectable cross fit workout.  Thinking of H.I.I.T. training (today) sparks thoughts of needing an oxygen tank to carry with me, yet this is what I see people doing or thinking they need to do.

Every day I talk to people who are doing 3 times as much work as me and eating far less than me yet they are not achieving their goals.  Men want to have big chests, shoulders, biceps that stretch the sleeves of their shirts and washboard abs.  Women dream of a flat stomach, toned legs, a tight firm ass and sexy shoulders yet the way they train and eat is setting them up to be the opposite.  All of the above “wants” require muscle development, that is, muscle building not muscle break down.  I see and hear of the Fitbit numbers, the hours on the treadmill or elliptical, countless hill sprints, miles jogged, wall ball reps, H.I.I.T sessions, sit ups, burpees, battle rope sessions, miles swam, Tabata sessions and of course how long, how fast and how many calories were burned.  Have you seen and heard these things?  Maybe you know someone who goes to the gym religiously and maybe they initially make some progress but that stalls quickly and they never seem to change after that?  Maybe they begin to get smaller but they don’t look toned, they just look smaller and looser?  Again, I say these people could probably kick my ass at these tasks but do they look like they want?  By all accounts, they have improved their cardio vascular “fitness” and endurance but have they achieved their goal?  I say NO.

Train to look good! 

If you want to look good, build yourself up!  All of the activities that I discussed above have a place but they do far more to break you down than build you up.  They each have value.  That said, they are all just TOOLS.  Like a king of hearts, really important but just a card to play not a winning hand.  Strength training is a FULL HOUSE, the tool box, the bull dozer, the horse power behind an amazing body!  If you want your body to be “toned” (which is not even a real thing, it’s a description), to look muscular, tight, firm, strong and vibrant, train it to look that way.  Learn the ways of resistance training.  Resistance training can be more than just weights.  It can be, in the beginning, body weight, milk jugs, bands, dumbbells, barbells, machines or sand bags.  Hell, the list could go on forever.  Almost anything can provide resistance.  It’s all in how its applied.

You want your body to adapt.  You have to push it beyond its current capability in order for it to adapt, to NEED to adapt.   After all, MUSCLE is costly for your body in energy.  In order to get your body to adapt in this way, you must create a need, a survival NEED.  You can’t simply use light weights or your own body weight in some cardio like routine with the same weight to go faster or longer.  You must always be working towards pushing your body to be STRONGER and more EXPLOSIVE.  Work to build muscle which BURNS CALORIES 24 hours per day.  The resistance used must always be progressively increased over time in amount and duration, consistently challenging your body to not only maintain the muscle you have but to grow more calorie burning muscle tissue, increasing your metabolic rate even at rest, 24 hours per day.

Muscle is expensive!

Let me see if I can sum this all up in a common-sense way.  MUSCLE BURNS CALORIES.  That cannot be debated.  Take that statement and apply it to all the cardio based, fancy routines I mentioned above.  Now, if muscle itself burns calories even at rest, what about when you are doing all those wind sprints, hill climbs, miles ran on the treadmill etc.?  Muscle is costly and it weighs more than FAT.  When you perform all of these cardio like activities, which do not REQUIRE SIGNIFICANT STRENGTH, for extended periods of time, reps, miles etc., your body’s job is to become more efficient at doing those tasks, right?  It carries around all that muscle that is expensive in calories / fuel during all these activities yet isn’t needed for strength to perform the activities.  What is it going to do to be more efficient?  Your body can and will burn up muscle to reduce its own energy need in order to perform those cardio based tasks easier and more efficiently making you, yes more “FIT”, yes smaller but not strong; not the way you may be truly seeking to look and setting you up for fat regain in the long run because now you have far less muscle and less calorie burning ability.

What’s the solution?

Base the foundation of your training in resistance training.  Resistance training should make up at least 80% of your training.  Your resistance training should be PROGRESSIVE, meaning each workout should be approached with a mindset of getting a couple more reps on a particular move with the same weight as the last workout or more resistance / weight has been added than the last workout.  If you can do 12 reps for 2 consecutive sets with a given amount of resistance, you need more resistance / weight.  Your body will only adapt to the stress that it’s given.  Once it adapts from a strength perspective, it will begin to further adapt from an efficiency perspective in the absence of even greater stress via resistance.

Use cardio as a tool to spark metabolism in short durations.  Low to moderate intensity cardio in short durations (30 to 60 mins.) is fueled mostly by fat stores.  Going beyond 30 to 60 minutes can begin to cause muscle break down.  H.I.I.T. style cardio, which is very intense, should be used in even shorter durations (under 20 mins). Contrary to popular beliefs, these intense cardio activities are fueled by glucose stored in the muscle, NOT FAT.  The benefit of H.I.I.T. cardio is an increase in your metabolic rate AFTER completion, NOT during.  Doing too much high intensity cardio can break down muscle tissue, there again 2 steps forward and 1 step back when comes to achieving your goals.

AIM Radio Ep 003

Hang out with us for the next hour while we talk about life, “ADD” and let you all in on an exciting announcement, all for the purpose of trying to help everyone with their nutrition, fitness and muscle building goals.

Brandi finally starts coming out of her shell while Jason talks about being home and drills her on her progress since being able to return to the gym after a year of being out.  Hear Jason’s very old towboat story (NO NAMES ARE MENTIONED BUT YOU KNOW WHO YOU ARE IF YOU’RE LISTENING).

Staying focused on your workout routine is essential.  We will tell you what happens when you get workout ADD and why you should stick to your routine for at least 3 weeks before changing it up and some other helpful tips.

Finally, listen to the podcast for the ANNOUNCEMENTS.  We’re not saying giving away too many details here.  So, tune it and check it out.  

Life

  • Jason’s last hitch & goals while off
  • Brandi’s progress
  • Towboat Story

Training

  • ADD

Announcements

  • Announce new workout challenge
  • Giving away 5 $25 gift certificates from 1st Phorm
    • Best towboat story
    • Mini challenge winner (push up challenge – starting today until end of May)
    • Best picture sunrise/sunset/scenery pic from boat
    • Like, share, subscribe to FB fan page, blog & podcast
  • Send us pics of workout area on boat – picture will be featured on website

Shout Outs:

  • Towboating Addiction
  • Towboater Families
  • Anchored In Muscle Challenge Crew

Brandi:

AIM Radio Ep 002

 

Join us for episode 2 where we discuss the basics of nutrition, supplements and training to help guide you on your journey of weight loss, muscle building or an everyday healthier life.  Learn why Brandi is currently the focus of our 90 Day Transformation Challenge on Facebook, what she calls the palm, fist, fist method (Hint: a silent fart) and the NSFW reason why Brandi doesn’t use pre workout.

 Life:  Brandi Is The Focus & Why

  • Injury
  • Show ladies the way
  • Show what we can do
  • Coming back from injury

Nutrition:  Basics

  • Whole foods
  • Lean protein, complex carbs & healthy fats
  • Calories in VS calories out

Supplements:  Basics / Hierarchy

  • Filling gaps in nutrition
  • Right choice for goal
  • Performance

Training Basics:  Stimulus, Goal Specific

  • Individualized
  • Resistance training focus
  • Recovery

Shout Outs:

  • Towboating Addiction
  • Towboater Families
  • Tug Boating
  • Anchored In Muscle Challenge Crew
  • Ryan Nave, Hank Flippo, Shawn McChesney, Antonio Paz

Contacts

 1st Phorm Supplements

AIM Radio Ep 001: Who We Are

Get to know us and what we are all about and where we are going with our movement.  Follow along as we begin our journey into podcasting to reach, teach and inspire others towards achieving their own goals in weight loss, fitness, bodybuilding, nutrition and wellness.

Our mission is to provide educational and entertaining content for the everyday working person who wants to learn the principals of training and nutrition used by the pro’s.

For more information, please visit the following sites or contact us at anchoredinmuscle@gmail.com

Discussed In This Episode:

  • What Podcast is about
  • What WE are all about
  • Jason’s Background
  • Brandi’s Background
  • Goals / Expectations
  • How we help people
  • Social Media Sites

Training For Fat Loss

Training To Maximize Your Fat Loss

We’re going to discuss how to utilize your training and your body’s own processes to maximize your fat loss.  Here is a representation of a cross section of your muscle to utilize and explain this; how we’re going to train to maximize your fat loss.

Now, when I talk about sugar (glucose) that’s coming from carbohydrates, you have limited storage for energy (glucose) in three different areas and basically an unlimited storage as fat.  Your body can store sugar in the blood.  Of course, your body will work to keep your blood glucose level at 110.  You can also store a limited amount of sugar in your liver and your muscle tissue.  Every muscle in your body is truly like a sponge.  It can store sugar, which comes from your carbohydrates, turned into glucose and stored in the muscle as glycogen. 

Twitch Fibers?!?

You have two main types of muscle fibers.  Your slow twitch muscle fibers are small in size.  Slow twitch fibers have limited potential for growth and strength.  They’re more like your endurance muscles.  We also have fast twitch muscle fibers which are larger in size.  Fast Twitch muscle fibers have the greatest potential for growth and strength.  This is where explosive strength and power is generated from within your body.  Each muscle is made up of a varying ratio of these two different fiber types which is determined by your own individual genetics. 

Now, I’ve drawn out a representation here (see white board picture above) with green being our fast twitch, blue being our slow twitch and I’ve tried to represent the size of each just as an example.  I’ve also drawn out a representation of what different levels of intensity or load might look like.  For example, if you were doing an aerobic or cardio based workout like Tabata or a beginner CrossFit, maybe Insanity, etc. with body weight alone.  Yes, you are using a lot of energy but you are not challenging the maximum number of muscle fibers possible.  Your body only fires enough muscle fibers required to make each movement which is determined by the LOAD.  If you are simply bending your arm upward as you would in a dumbbell curl, only enough fibers will be fired to raise your arm.  Lifting your arm will only activate a small number of your “slow twitch” fibers compared to the amount of slow and fast twitch fibers that will be activated to do a dumbbell curl with a 50-lb. dumbbell.  Maximizing the total number and type of muscle fibers fired during your workouts will have a direct impact on your GOAL. 

In order to maximize the potential within each muscle, use 75% or higher of the load potential for that muscle.  This is where you’re going to get the maximum amount of energy from sugar (glucose) burned and remember, your muscle fibers store sugar.  So, the larger the muscle group, the more muscle fibers activated within that muscle, the more sugar you’re burning, therefore, the more calories you’re burning during that workout.  You’re always going to hear me say, “You want to keep your intensity high, Anchor yourself in Muscle!”

The Spider Web Effect – Micro Trauma Tears

Now, the greater number of muscle fibers you use and the higher intensity, you will create micro trauma tears within the muscle.  I like to use the spider web effect of a windshield shattering to try to imagine what it’s like when you create these micro trauma tears.  Your body has to repair this minor damage.  This is a survival mechanism; your body will naturally try to adapt to your intense training by repairing its muscle tissue and building new tissue.  It needs to be bigger / stronger / faster to be better prepared for your next training session.  Your body does the majority of your cell regeneration (repair) at night while you’re at rest (sleeping).  The preferred energy source of your body for muscle repair are FAT STORES.  Isn’t that the goal?  Burning fat? 

So, that’s how we’re really going to multiply the effects of our training.  If we use the maximum amount of fibers during our training, we use more of a full body workout.  You’re burning the maximum amount of sugar, the maximum number of calories.  If you take your intensity as close as you can to the maximum capacity of that muscle, create those micro trauma tears, then at night while you sleep, you’re getting your body recovered.  Your body predominantly uses fat stores to make those repairs. So, not only are we using up the maximum amount stored energy (calories) in the muscle we have, we are now creating the need for muscle repair (muscle building) which our body uses FAT STORES directly to perform.  We are building new muscle that requires energy (calories) to maintain raising our metabolic rate 24 hours per day, turning you into a FAT BURNING machine.

The Greater The Resistance = The Greater Activation

The difference between a 20 lb., 30 lb., 40 lb. and 50 lb. dumbbell, the heavier you go, the more resistance you have.  No matter the type of resistance, whether it be body weight, a resistance band, a dumbbell or a machine, the greater resistance, the greater activation you will get.  The greater number of muscle fibers that will be fired equals a greater amount of sugar (calories) that you burn in that workout.  Now, you can maximize that by using full body or compound movements within a full body workout. Squats, Leg Press, Bench Press, Shoulder Press, Cable Pull Downs, Pull Ups, Bent Over Barbell Rows, Cable Rows and Dead Lifts are all great examples of large compound movements that require the involvement of the greatest amount of muscle groups for each movement.  Building your workouts around these large compound movements will definitely take your results to the next level over using small isolation movements like dumbbell curls and dumbbell flies. 

I recommend most people, “general public”, start with at least three days per week of full body training based around the compound movements discussed above.  The more muscle groups that you train in any session with high intensity and heavy loads the more calories are burned during that workout session.  Of course, along the way, yes you will need to progress as you make progress and your body adapts to your weight training.  The next progression would be towards an upper body / lower body split which then allows more focus to be put on each on different days respectively.  Beyond that is where you get into a push / pull / legs split and on to the more traditional “BRO SPLITS”.

If you have any questions about anything on this board, do not hesitate to shoot me an email at anchoredinmuscle@gmail.com.

Meal Timing, Blood Sugar, Insulin For Weight Loss

Meal Timing, Blood Sugar & Insulin For Weight Loss

What I’m going to talk about here is meal timing, blood sugar, insulin for weight loss.  Now, typically what I see in most everyday people is they just don’t eat often enough; number one.  They don’t eat enough and when they do eat, they eat a ton of calories which are usually simple carbohydrates like bread (a lot of bread).  Mashed potatoes, french fries or anything that is highly, easily digestible.  It hits your body really hard.  Your body can take it up into the blood really, really fast and create a huge spike in your blood sugar. 

Type II Diabetics – PAY ATTENTION!!!

Type II diabetics listen up!  Your body wants your blood sugar level to stay at 110 which would be situation normal for the body.  A typical person eats breakfast at 10:00 a.m. (not good).  A lot of people wake up, drink coffee or cokes, they get busy and really don’t eat a meal till around 10:00 a.m.  Usually, the second big meal comes in at dinner around 7:00p.m.  What’s going on here?

Two words: starvation mode.  A metabolic adaptation and a slowed metabolism as a result.  You have to consider metabolism on a 24-hour day basis.  So, if your meal last night was at 7:00 p.m. and that was your last (final) meal, you have 15 hours before you have the next meal.  Your body thinks it’s starving.  If you’re eating this way over a long period of time, let’s say, over a lifetime (months and years), your body really slows down because it thinks it’s in a state of famine (a long winter).  Anything you do give it, it’s going to pack away, storing it as body fat.  Your metabolism’s going to slow.  Your body is not going to require as much energy because internally, your body is kind of “turning off light switches” as you would in your home to conserve energy.  What your body is trying to do internally is keep your ass alive and functioning on very little energy.  You have essentially put it on a minimum wage budget. 

How Does Meal Timing Play Into All This?

Now, you’ll also hear me talk about meal timing and the benefits.  If you eat every 3 hours, at 6:00 a.m., 9:00 a.m., noon, 3:00 p.m., 6:00 p.m. and again at 9:00 p.m., you have a shorter period of fasting.  That’s only nine hours of fasting compared to the fifteen hours discussed above.  It’s a very short window.  Your body will typically use up the calories from your last meal and finish final digestion around midnight.  Really, you’re down to only six hours without a steady flow of calories.  Now, every time you eat, you’re getting a little bump.  A little boost in metabolism.

Another benefit is when you begin making better choices, like choosing complex carbohydrates which break down very slow, you will get a rolling, level blood sugar and insulin response.  Now, when you eat that really big meal which probably consists of simple carbohydrates (i.e. hoagies, white bread, tortillas, chips, french fries) and you have a coke, you’re just flooding your body with a bunch of sugars resulting in a high spike in your blood sugar.  Your body goes into a panic.  That’s an emergency situation for your body.  Remember, it doesn’t want blood glucose level to be over 110. 

Again, Type II diabetics, listen up because your whole goal here…and the problem is right here in this difference; you have spiked your blood sugar up high.  This is where insulin comes into play.  Your body is like “oh fucking shit.”  “I’m about to die.”  “Send insulin and send it now in a high amount to correct the situation.”  You’re in an emergency situation.  Insulin’s job is to carry sugar out of the blood to different storage sites, just to get it out of the blood.  Your body wants to get the excess sugar out of the blood and get back to normal as quickly as possible. 

Where Does It All Go?

You really have four different sites where your body is going to store sugar.  Carbohydrates are turned into sugar (technically glucose) in the blood stream.  What happens is, insulin is going to come running and it’s going to seek to carry that excess sugar out of your blood.  We have sugar (glucose) in our blood, it’s stored in our liver, muscle tissue and any excess will be stored as BODY FAT.  First of all, it’s going to go to our liver and muscle where it will be stored in the form of glycogen.  Think about your muscle tissue and your liver like a sponge.  Glucose can be stored in both but that storage is limited.  If the muscle’s full, it’s going to go to the liver.  If your blood glucose is at 110, your muscles are full and your liver is also full, any excess will be stored as body fat.

Now, if you get in a situation where you’re a very sedentary person, not moving around, not burning off any energy throughout your daily activity, your metabolism is already very slow, and you’re not requiring a lot of energy to begin with.  Your body’s already in panic mode by not eating enough and having a slow metabolism.  When you spike your blood sugar, it’s like “oh fucking shit!”  “Number one, my blood sugar’s way too fucking high but hey, there’s some more energy.”  “I don’t know when I’m going to get fed again.”  “So, we’re gonna store as much of that as we possibly can and make sure the muscle’s full.”  You’re not doing shit and you’re not being very active.  Once again, the muscle’s full, you’re not very active so the liver’s full also.  It’s going to fat stores and that’s how you can really, literally eat two meals a day and continue to gain weight.

Insulin Resistance

I know you’ve heard the term insulin resistant.  Now, what is being insulin resistant?  You have billions of muscle cells.  The muscle cells themselves have little receptor sites the insulin carries glucose and hooks up to, allowing the sugar or glucose to pass through and into that cell.  Now, when you’ve been going for years and years creating these giant peaks and valleys, every time you spike it, it floods your blood with insulin trying to get rid of that extra sugar, bombarding the muscle.  Insulin is like the key to get inside that cell.  It becomes like a worn-out lock in your house on a door.  It just doesn’t work right and now the key won’t unlock the door.  That’s called insulin resistant. 

Typically, what doctors do is give you some type of medication which is like a glucose disposal agent.  A lot of times you’re going to pass that through urine or God forbid, they put you on insulin.  What they’re doing is, they’re injecting an insulin with a slightly different signature.  You still have high insulin from your body but it’s just not recognized.  Your muscles aren’t recognizing it and letting the sugar pass through.  You’re injecting even more insulin but now, it has a little bit different signature and your body can accept the glucose into the muscle cell.

Keep in mind keys here.  Anytime you have an excess of blood sugar, your body is going to try to take it out of the blood.  So, first and foremost, if you’re not a very active person, you are sedentary, your liver and muscle are going to be full and that’s when it’s going to go to fat because that’s its long-term storage site.  Your 401 K, which is for long term energy reserve (your nest egg for the future).  So, you never want to put your body in a situation to where it feels like it has to save energy for later.

Recommendations

ALWAYS CONSULT WITH YOUR DOCTOR IF YOU ARE DIABETIC!

Make the switch.  Eat complex carbohydrates which break down much slower and won’t SPIKE your blood sugar. 

NEVER eat carbohydrates alone.  Always eat the proper portion of PROTEIN with any carbohydrates as PROTEIN slows down the digestion rate of carbohydrates, reducing any rise in blood sugar. 

Add green veggies in with your meals which also further slows down the digestion rate of carbohydrates and provides you with the critical vitamins, minerals, trace elements and phytochemicals your body needs to operate at peak performance and speeds your metabolism.  If you hate veggies and refuse to eat them, consider a high quality multi vitamin.  I recommend M-Factor Hero for men and M-Factor Goddess for women by 1st Phorm

Be consistent with your meals.  Get your portions and combinations right and eat every 3 to 4 hours!  This will level out your blood sugar, insulin response, boost your metabolism and reduce fat storage. 

Reduce or eliminate sugary drinks, this should be obvious as it’s sugar in liquid form. 

Get moving.  The more sugar (glycogen) you can burn up from liver and muscle stores, the more room your body has to deal with the carbs you eat.  MUSCLE BURNS CALORIES!  Weight training burns up a lot of sugar (glycogen) and building NEW muscle tissue REDUCES insulin resistance by regenerating receptor sites and building new ones.

I recommend FULL BODY weight training workouts at least 3 days per week. 

If you can’t cook all of your meals in advance or don’t have time to stop and eat, consider a meal replacement protein shake, I recommend LEVEL 1 by 1st Phorm.  That’s what I use.

If you don’t eat fish 4 to 5 times per week and aren’t getting in your essential fatty acids, consider a fish oil supplement which can improve many things but for the purpose of this blog, let me highlight that it helps with fat loss and improves INSULIN SENSITIVITY.  I recommend 1st Phorm’s FULL MEGA

Another supplement to consider is GDA by 1st Phorm.  GDA is an all-natural supplement that can help maximize the amount of sugar your muscle can hold again lowering blood sugar.