Drink To This.....How Alcohol Inhibits Fat Loss

Want those six pack abs, but just can't put that six pack down?    This article should help get that....abs that is.  When we consume alcohol,  it gets broken down by the liver into a substance called acetate.  Acetate gets released into our bloodstream and inhibits the metabolism of protein, carbohydrates, and fats, also called macronutrients.  Our body takes precedent over the acetate first, before any other macronutrient gets broken down and is used for energy.  As a result, our body's ability to burn fat comes to a screeching halt, and takes a back seat until this acetate gets removed.  Thus, the more alcohol we consume, the longer it will take our body to break down our stored fat. 

From a caloric perspective, pure alcohol contains about 7.1 kcals (calories) per gram, which compared to 4.3 kcals in protein and 4.1 kcals in carbohydrates, makes it nearly twice as calorie dense and just under the 9 kcals per gram of fat.  This means if you're trying to lose fat weight by minimizing excess kcals, alcohol is not the best choice to do so, it's extremely counterproductive. 

Some studies suggest that in short term, alcohol stimulates food consumption and can also increase subjective feelings of hunger.  In regards to how this affects weight gain, the more food we consume, the higher our caloric intake; thus, the more weight gained.

Other research has shown short term that consumption of alcohol negatively impacts blood sugar levels.  It increases insulin secretion, which causes low blood sugar levels (hypoglycemia), and impairs the hormonal response that would normally rectify the low blood sugar.   

Consuming alcohol also increases the level of the hormone cortisol, which significantly decreases the level of the hormone testosterone.  Cortisol acts by breaking down our lean muscle mass, which in turn leads to a decrease in our Basal Metabolic Rate (BMR); see previous article “Factors That Influence Metabolism” to learn more about BMR. 

As far as alcohol and its relationship with exercise, it can reduce our strength, endurance, recovery capabilities, aerobic capabilities, and muscle growth, among others.  In addition, the communication between our nerves and muscle cells can be impaired,  resulting in a loss of strength.  Alcohol can damage muscle cells by causing inflammation to them.  In the long term, these damaged cells can lead to less functional muscle contractions.  Consumption also leads to muscle soreness after workouts, which leads to a longer recovery time.  Endurance capacity is reduced as a result of heat loss through the stimulation of our blood vessels dilating.  Cold muscles result in slower and weaker contractions.  The end result of all this is less weight we're able to lift and fewer calories being burned during cardio. limiting our lean muscle gain and fat loss. 

All these negative side effects outweigh what little benefit alcohol might have on our body.  The list could go on as far as alcohol being a diuretic, having no nutritional value as it displaces vitamins in our body, etc., etc.  Alcohol definitely tends to limit people's success in achieving their fitness goals.  I am not saying you should never drink alcohol; nor am I saying that if you do, don't bother working out because you're just wasting your time.  Obviously, moderation is key.  The take home message is to understand what's happening internally and really take a look and see to what degree it is inhibiting your fat loss.

Dan Kinsella is an Exercise Physiologist, with a degree in Sports Medicine.  He's a Certified Strength and Conditioning Specialist (CSCS), through the National Strength and Conditioning Association (NSCA), as well as a Certified Nutrition Specialist.  To learn more about this article, or his personal training services, visit www.seachangefitness.net or call (978) 807-8579, to schedule your FREE consultation!

Factors That Influence Metabolism

Do you blame that recent weight gain on the fact that you're a year older?  Not so fast! You hear that with age comes a decrease in your metabolism.  If you become more sedentary as you get older, this statement is true; however, unfortunately, that doesn't tell the whole story.  To first understand what factors influence metabolism, you must first know what metabolism is. 

Metabolism is the total chemical reactions that occur within a living organism, like the human body, that keeps it alive by providing energy.  Our body's metabolism is running all the time, whether we are exercising, sleeping, or eating.  It helps to create new cells and tissues, maintain temperature, repair injuries, and perform bodily activities.

There are three components that make up our metabolic profile:

1.             Basal Metabolic Rate (BMR) – the minimum amount of energy needed to keep us alive

2.             Resting Metabolic Rate (RMR) – the energy required to perform life's daily functions (sleeping, working, exercising, etc.)

3.             Thermic Effect of Food (TEF) – the energy required to breakdown and transport the food that we consume

                        BMR + RMR + TEF = Total Calories Expended (Energy)

It is the amount of lean body mass (LBM) we have, not our actual age, that influences our metabolism.  The more LBM, the higher our metabolism.  So, if you assumed your body has an internal clock that triggers your metabolism to work slower after the last candle is blown out on your birthday, well you thought wrong.  Other factors include:

•    Sex – males tend to naturally have higher levels of LBM than females

•    Height – people who are taller have a greater surface area for their bodies to fuel.  As a result taller people tend to have a more active metabolism and require more calories to stay energized

•    Family History – some families genetic makeup tend to have naturally higher metabolism levels than others, while others are naturally low

•    Eating Habits – the more often and healthy you eat, the more active your metabolism will be

From a fitness standpoint, exercise influences our metabolism through cardiovascular and strength training.  We burn calories while we work out.  Our metabolism speeds up in order to keep up with our energy expenditure and it remains elevated for several hours after exercising.   Metabolic rate is influenced by the duration and method of cardio, as well as by how high our heart rate gets.  Strength training results in an increase in our LBM, which leads to a higher metabolism too.  The amount of weight lifted and the exercises selected for your workout are key components to maximizing metabolic rate.  Learn how Sea Change Fitness & Nutrition's scientific approach can help you increase your metabolism today!

Dan Kinsella is an Exercise Physiologist, with a degree is Sports Medicine.  He's a Certified Strength and Conditioning Specialist (CSCS), through the National Strength and Conditioning Association (NSCA), as well as a Certified Nutrition Specialist.  To learn more about this article, or his personal training services, visit www.seachangefitness.net or call (978) 807-8579, to schedule your FREE consultation!

Calculating Your Total Caloric Intake

Calculating Your Total Caloric Intake

Have you ever asked someone how to lose fat weight?  If so, you probably heard the phrase, “you have to burn off more than what you are taking in,” as the response.  It seems simple enough; nonetheless, how do you truly know exactly what you’re taking in if you don’t write it down and calculate it?  What if you cut back on what you’re eating?  Will you lose weight as a result? Probably; but, once again you have to take a look at what you are losing when that scale number drops.  Is it fat, muscle, or water?  If you cut out too many calories (kcals), your body will want to hold onto your fat and be more apt to burn your muscle off first.  Your metabolism drops as a result; or worse—your metabolism may potentially be damaged.  (See my previous article “Want To Lose Weight?  Well...Perhaps, You Should Eat More!” to learn more about metabolism and starvation mode.) 

When you look at a food label, it shows you how many calories are in a serving size; where did that number come from?   Take the total grams of protein (PRO), carbohydrates (CHO), and fat in food, as well as the grams of alcohol in beverages, and multiply them by their respective caloric factors.

1g of PRO = 4.3 kcals

1g of CHO = 4.1 kcals

1g of Fat = 9.3 kcals

1g of Alcohol = 7 kcals

Example:

Chobani Greek Yogurt - Strawberry Flavor

Serving Size = 8 oz.

Calories = 188 kcals

Total Carbohydrates = 26g × 4.1 =  106.6 kcals

Total Protein 19g × 4.3 = 81.7 kcals

Total Fat = 0 

Total Calories= 188.3 kcals

Sometimes the numbers don’t add up.  When you look at the total amount of kcals per serving, that number might be slightly lower than if you were to calculate the macronutrient ratios out individually and then add them up.  This discrepancy might be due to the insoluble fiber in carbohydrates not being accounted for, since it passes through our body without providing energy or calories.

These calculations aren’t limited to those who want to lose body fat; it is also for those who want to put on lean muscle. (Which should be everyone!)  It is important to know not only what you are taking in, but also how much.  Plus, where are those calories are coming from: PRO?, CHO?, Fats?, or Alcohol?.  Stay tuned for more articles related to the importance of these macronutrients and why alcohol hinders our fat weight loss efforts!       

Want to Lose Weight? Well, Perhaps You Should Eat More!

Yeah, that’s right.  How often do you hear a statement like that?  Quite often, right? Well…for some, eating too few calories is just as detrimental to one's weight loss as someone who eats too many calories.  Society has told us that in order to lose “weight,” we must eat less.  If eating less is good, then eating a lot less must be better…right?  Why not just eat next to nothing and you’ll have that killer body you’ve always dreamed of?  Well, you’ll definitely get that killer body…emphasis on the word “killer.”    

Typical healthy bodies respond to a reduced caloric intake by burning our fat and glycogen reserves (the stored form of carbohydrates) over our lean muscle protein.  When we eat too few calories, our bodies go into starvation mode.  This response negatively shifts our bodies by burning our lean muscle protein while holding onto our fat.   Our bodies are made to utilize fat as a long-term fuel source in times of malnourishment.  This is because fat is more efficient as a long-term fuel source due to its dense calories (there are 9.3 kcals* for every gram of fat vs. 4.3 kcals for every gram of protein).  Starvation mode causes muscle atrophy, which results in our metabolism slowing down.   Cellular damage, dehydration, electrolyte imbalance, and hypotension (among other things) also occur; all being disadvantageous to losing excessive body fat, thus reaching fitness goals and being healthy.

When does starvation mode kick in?  Of course, it varies from person to person; however, for the average female, it occurs around consuming 1200 kcals, or below.  For the average male, it approximately occurs at, or below, consuming 1600 kcals.  Don’t be alarmed if you happen to have eaten too few calories one day…your body will not start eating away at your muscle this quickly.  It is when our bodies spend prolonged periods of time with severe caloric restriction that results in all of these negative changes.  

There are better (and scientifically proven) ways to lose fat weight, beyond concentrating primarily on your food intake.  Obtaining a high metabolic rate, as a result of gaining lean muscle through effective strength training, in addition to efficient cardiovascular conditioning, are key.  So, next time you think that you will eat less to lose more, think about how eating too few calories might be just as counter productive as eating too many. 

* kcal= kilocalorie= calorie

Dan Kinsella is an Exercise Physiologist, with a degree is Sports Medicine.  He is a Certified Strength and Conditioning Specialist (CSCS), through the National Strength and Conditioning Association (NSCA), as well as a Certified Nutrition Specialist.  To learn more about this article and/or his personal training services, visit seachangefitness.net or call (978) 807-8579 to schedule your FREE, no obligation, consultation today! 

The Truth About Spot Reduction

One of the questions I most often get asked as a trainer is, I want to lose fat in my (fill in the blank with the body part).  Can you show me which exercises will do this?  My response usually is, “I can show you all the exercises I know for that particular area, but unfortunately I'd be doing you a disservice.”  

The idea that exercising a certain area in order to lose fat, is one of the biggest misconceptions in fitness.  Research has proven time and time again, that spot reduction just doesn't work.  Unfortunately, the majority of the weight loss market thrives on this concept, preying on the uneducated consumer who is looking for a quick fix.     

    

Want to get leaner?  I've found the secret formula, but you have to promise not to tell anyone.    The 3 key factors to your success, when it comes to fat loss are: 1. Resistance Training 2. Cardio 3. Nutrition.  What....that's it?  Some may say, “well, I already know that.”  To know it is one thing, but to understand the science behind how each one plays an important role in our success or failure, when it comes to fat loss or gain, is a completely different story.  The key is to educate yourself in each of these areas.  You will have limited success by doing just one, without the others.  Proper form and amount of weight lifted, during resistance training,  where your heart rate is vs. where it should be, during your cardio session, how many calories you’re consuming and where they’re coming from (carbs?, fats?, proteins?) are just a few of the factors to consider, when it comes to losing fat in those trouble areas.       

 

So the next time you think about, lying down on that abdominal bench to get that six-pack, sitting down on the hip abduction and adduction machines, to slim down your inner and outer thighs, or doing 100 tricep  extensions to get rid of those “lunch lady arms,” just remember....You Can't Target Fat Loss! 

Dan Kinsella is an Exercise Physiologist, with a degree is Sports Medicine.  He's a Certified Strength and Conditioning Specialist (CSCS), through the National Strength and Conditioning Association (NSCA) as well as a Certified Nutrition Specialist.  To learn more about this article or his personal training services, visit seachangefitness.net or call 978 807-8579, to schedule your FREE, no obligation consultation today!