What You Did This weekend Can Possibly Lead To Weight Gain
By Kevin DiDonato MS, CSCS, CES
Many people engage in happy hour activities. It gives people a time to converse with fellow employees, discuss stressful situations, or just blow off steam. Happy hour is a time to rekindle lost friendships and take a stroll down memory lane. Whatever the reason for your visit, put up you feet and stay awhile.
Weekends are a cherished time of the week. Having no set schedule and no added work responsibilities, the time is yours and you get to do what you want. Time is spent relaxing with family and friends and throwing the alarm clock out the window. It is a sanctuary away from the stressors of work and allows you a brief, but much needed break.
Most of the time, we throw caution to the wind. We sleep in later than normal, change eating habits, avoid a reasonable bedtime and exercise slows down. Due to family demands, we change our schedule over the weekend to accommodate everyone. We want to be able to enjoy our time and do whatever we please.
For some people the weekends also mean a time to let go and go wild. Late nights at the bars and dance clubs can affect the way we lose weight. Three main things can occur over the weekend change our weight loss. Let me explain.
Sometimes alcohol is involved, and sometimes it is not. I will get to the non-drinkers in a second. Alcohol has negative effects on weight loss. Alcohol is processed differently and is filled with empty calories. In a single night, a person can increase caloric intake by 200 to 800 extra calories, all from alcohol.
Wannamethee et al. confirms in their research alcohol can lead to increased BMI and obesity levels. The extra calories and associated eating behavior can lead to weight gain in adults. Furthermore, they concluded alcohol intake of 30g/day contributes to weight gain, regardless of the type of alcohol consumed. Not convinced yet, here is more.
It seems that college aged men and women have it the worst. Increased drinking can lead to poor diets, unhealthy weight control, body dissatisfaction and sedentary behaviors.
On to the non-drinkers out there! You also need to be careful of what you’re drinking. If you have been the DD on more than one occasion, you know what your night can lead to. Late night parties, after hour dance clubs and late night diners or restaurants looking to fill your bellies with high fat foods. Staying awake is crucial on late nights so instead of the usual soda or diet soda you opt for an energy drink.
Energy drinks provide extra energy due to high levels of sugar and caffeine. It can be like injecting 3 cups of coffee with loads of sugar straight into your system. The extra calories from the sugar can lead to weight gain especially when you consider what is next!
Dehydration is a killer for weight loss success. Water, is a person’s best friend! Water keeps your body hydrated and the fat eating machine alive all through the weekend. Make sure you maintain your water intake to allow all the systems in the body to work more efficiently. Proper hydration helps the body metabolize fat and lessens the stress of metabolic demands on the body. Increased intake of energy drinks and alcohol rob the body of water leading to increased weight and a harder time keeping it off.
Two main hormones in the body are responsible for keeping our appetite in check and boosting our metabolism, Leptin and Ghrelin. When one is higher (Ghrelin) and the other is low (Leptin) our appetite increases. When reversed, the opposite occurs.
Not getting adequate sleep alters the hormone levels in the body. Research done by Taheri et al, clearly demonstrated that getting 5 hours of sleep or less, decreased levels of Leptin by as much as 15.5% and increased our levels of Ghrelin by 14.9%. This shift can cause increased appetite. Like shopping on an empty stomach, increased appetite makes us crave nutrient dense, higher fat foods to satisfy our appetite. This can lead to unhealthy eating patterns and poor food choices leading to extra weight and higher BMI levels.
Maintaining a normal sleep schedule and getting a full 8 hours of sleep will help lose more weight over the weekend. Proper sleep keeps hormones in check and decreases your appetite so you’re not eating just because you only got 5 hours of sleep.
Not done yet, there is more!
Eating later can lead to different problems. Late night eating can hinder our weight loss success, and lead to other issues as well. Research by Gluck et al, tackled the effects of late night eating on the mind. People in a pattern of late night eating may experience: depression, low self-esteem, feel less hungry during the day and lose less weight. Did you know typical late night eaters take in almost 50% of their calories after 7pm? What does it all mean?
Well here we are rolling int August. Can you believe that once again we’re already halfway through another year. Ocala Karate & Fitness is on its way to celebrating its 3rd year since opening. I think all of our members can attest to the GREAT time we have all had since opening the dojo.
And I can tell everyone right now that we are going to finish out the second half of the year with some really fun stuff. Everyone is beginning to get to the point in their training where it all starts coming together. And there is nothing more rewarding than whats just ahead of us.
So while we take our break next week, don’t forget to practice on your own, and keep the drills alive. Check us out online at www.ocalashinbukan.com
If your interested in Boot Camp Classes, our next cycle starts August 1rst so hurry up and register to save your spot on the floor. Check out our Fighting Fit Boot Camp classes at www.ocalafghtingfittraining.com
Try This Sneaky Trick To Boost Belly Fat-Burning!
By Cassandra Forsythe-Pribanic, PhD, RD
Belly fat is one of the most troublesome problem areas for nearly all people.
A flat belly is more attractive for others to look at, is a sign of a fit body, and helps you exude confidence and energy with every step.
Women look and feel better in their bikinis with a nice flat stomach; and men look and feel better in their swim trucks with abs of steel, rather than a beer belly.
But most people struggle with belly fat. Whether it be a lower belly pooch making you feel less than sexy, or a round belly that shakes when you laugh (like a bowl full of jelly), a flat belly is hard to get.
One of the biggest factors stopping us from getting a flat belly is all the sitting we do each day. When you sit, your abs are usually disengaged and lifeless, which contributes to a paunch that no one wants (check your posture now and see how yours are!).
Doing planks and anti-rotational core work at the gym will do nothing if you spend the rest of your day in a slouched-over, sloppy-ab position.
So, sit up straight, tighten those abs, and watch your tummy flatten out!
Then, for even more of a boost, scientists have discovered that a special tea can help you reduce your belly fat, and look sexier in your low-rise jeans with consistent exercise. So, if you’re a constant coffee drinker, you may want to switch a few cups out for this special drink.
The drink we’re talking about is green tea.
For thousands and thousands of years, Asian people have been drinking green tea daily and have reaped the rewards of improved resistance to disease, low joint pain, enhanced cardiovascular function and flat tummies.
Green tea is rich in a special fat-burning compound called EGCG (epigallocatechin gallate). This catechin has been shown in cellular studies to prevent the growth and differentiation of adipocytes (fat cells), which is how and why belly fat occurs in the first place.
In a study of rats fed a high sugar diet, green tea was compared to both black and oolong teas. It was shown that only green tea was able to reduce fat absorption and prevent fat accumulation in the liver and heart (it’s good to use animal for studies like this since the last time we checked, it’s not ethical to dissect a human’s heart or liver for science…).
Now, even though these cell and animal studies are nice, we all want to know if green tea is able to help humans shed belly fat.
In fact, it can!
Researchers in Bloomington, IN and St. Petersburg, FL randomized 132 healthy men and women with an average age of 47 years old, to either a beverage containing green tea, or a placebo for 12 weeks along with their normal diet.
The green tea beverage provided ~207 mg of EGCG along with other catechins found naturally in green tea, while the placebo beverage was masked to taste just like green tea and have the same caffeine content (~39 mg/day).
During the study, the participants engaged in ?180 mins (3 hours) of moderate-intensity physical activity each week and attended at least 3 supervised exercise sessions, which included both weight lifting and aerobic exercises with the goal of fat and weight loss.
After 12 weeks, it was found that the participants who drank the daily green tea beverage had a greater loss of total body weight, and significantly more belly fat loss and subcutaneous belly fat loss than the participants who drank just the caffeinated placebo drink.
The people who drank the green tea drink also had a more significant reduction in blood triglyceride levels and blood free fatty acids than the people who drank the placebo.
The green tea drink showed complete safety for those taking it, with no major adverse effects related, and no liver toxicity.
Overall, green tea was able to help exercising men and women lose more body fat than a similar caffeinated beverage by preventing belly fat storage, and increasing calories burned as fat during exercise.
It also had the added benefit of reducing risk factors for heart disease, without any harmful side effects.
So, if you’re looking to boost your belly fat loss with a consistent exercise program, then green tea is your beverage of choice (unsweetened and no cream, of course).
One bag of green tea, brewed, provides about 25-30 mg of EGCG, while one serving of Prograde Metabolism provides 300 mg of EGCG; both can help you reach your flat belly goals and help you look better on the beach this summer.
For more information Prograde Metabolism, visit our website at ttp://ocalakaratefitness.getprograde.com/prograde-metabolism.html REMEMBER: If you are a member of our Fighting Fit Boot Camp Program, you SAVE HUGE on all Prograde products. Just ask Robby or Jaime how to order it. Have a great weekend.
First, I would like to apologize for not keeping up with the daily blog that I had started when I arrived on Okinawa, March 24th. The first few days I had sufficient time but after we began the photo shoot of Hanshi Shimabukuro my time was consumed. We shot over 5,000 photos over six days….the goal is to use approximately 1,100 for the text book on Seibukan. Taking the pictures took on the average of 8 hours a day and then the review process had to be completed before the next session. So, my time was limited to blog….I will catch up now that I am back home.
Hanshi Shimabukuro was presented the bo that Kyan used while I was visiting Okinawa. The research effort for the book on Kyan has opened up a considerable effort on many residents of the Kadena effort….sensei Kunio Uehara has been of great assistance. We have more information about Kyan that has not been shared in writing previously. One of the members of the research team contacted a Kayn family member and this person brought the bo to Hanshi Shimabukuro to make sure it was not lost to the Kyan lineage.
I was fortunate to be able to hold the bo and even swing it a bit…the weight of the bo is about the same as the Shuriedo bo but the length was longer than the ‘rokushaku” bo that is standard today. Seems that the bo were longer in Kyan’s day.
A few days later I was honored to hold a bo that was over 400 years old. The bo was of the same material of the Kyan bo and had the same feel and color. This bo was in the Matayoshi home and has been in the Matayoshi family for over 400 years.
The book on Seibukan will include a chapter on Tokumine no kun and the photos were taken with the use of the Kyan Bo.
The trip was profitable in several areas…..which I will share over the next few days. I was scheduled to be on Okinawa for two weeks but extended seven more days to complete taking the photos. I regreted missing going to Ireland but have been invited to go next year.
Well Friday night was one of the best Kyu Testing’s that we’ve had so far. Everyone did really, really, well and I couldn’t be more happy with our members here at Ocala Karate & Fitness. We had a ton of support as everyone brought friends and family to watch proudly.
New belts will be awarded today in class and all of our NEW colors will hit the floor and continue to set the bar for those that are up and coming. Progress is a beautiful thing, and once again I want to stress how proud I am of everyone that tested on Friday.
If you have not joined the members Site yet, now is great time to join. All requirements and kata are not only listed, but video clips of each are available to review in order to keep your skills sharp, and Kata on the mark. Ocala Karate & Fitness is not interested in being the biggest (Members) Okinawan Karate School in town, but to be producing the ABSOLUTE BEST Karate Students in town. Every day we want to be the BEST we can.
“Striving For The Perfection Of Character”
See everyone tonight.
P.S. If your looking to ratchet up your fitness level, check out our Fighting Fit Boot Camp Program.
So this month is our 2 year anniversary here at Ocala Karate & Fitness. First off, a special thanks to all those that have supported us, and been training with us on the dojo floor. As I have said before, what we do here at Ocala Karate & Fitness is very special. So many of our members have told me on numerous occasions, how much their daily life has improved since joining our Program. What gets lost in today’s world with the sudden advent of MMA is the inner growth. Not just the external growth. The drills and training, if not performed correctly, will develop physical strength, and Self Defense skills, but the internal aspect of the training becomes lost. It would be like building a super sleek, sports car that would have no warranty on its drive train or interior. What good would that be if you worked your tail off, saved the money to buy that sporty vehicle that looked awesome, if you were told up front there really was no guarantee on how long it would run.
Training in a traditional Martial Art like Okinawan Karate is very similar. You see we not only build your body up physically, but internally as well. The journey to your black belt will reveal and uncover many things about yourself that you most likely are unaware of. It will make you strong, break you down, make you feel confident in yourself, yet humble you at the same time. Make you feel disoriented, yet show you the way. All the time revealing a little bit more of itself to you, bit by bit. Its a journey, not a race. It does not matter how fast you run, it knows when you will get there. And year after year, it forges you into something strong. Like a piece of artwork, under the brush of an artist, the picture slowly begins to take place. Stroke after stroke, color after color, the masterpiece is created. What was once a blank piece of canvas, now is the template to a work of art. That template is you. The artist is you. But the “ART” , or the “Way” connects the pieces together and is the bridge that allows all the variables to come together. This is what brings balance to us. This is what creates someone special. A true leader. A valuable member to society. An honorable friend. And most importantly, “The Perfection Of Character” .
So to all of our members, keep training. Keep pushing. Keep the path, and you too will soon be on “The Way”.
Great class last night. We’re really making some serious advances with our classes here at Ocala Karate and Fitness. One thing that I can’t emphasize enough to all of our students here is the journey. With daily life now a days stressing everyone to their limits, Okinawan Karate can be so beneficial not only physically but mentally as well. You see, the art which was originally created to teach people how to protect themselves physically, evolved into something much, much more.
Recognizing the values that the self defense offered, the old masters began to incorporate training practices that would also strengthen the mind and soul. Over hundreds of years these drills were refined and augmented to provide maximum benefit to the student in all areas that make us strong. What good is it to be physically strong, if you are broken or weak internally. The Okinawans were smart enough as a culture to realize if they did not produce healthy strong individuals, their culture and society was doomed. Hence, the advent of Modern day Karate. Having been involved in many different styles of martial arts over the years, I have to say that for me, the journey has been unbelievable. Words can not describe the realizations and wisdom that this unique style has taught me. If I had only realized what could be attained through studying a sound Martial Arts, under a qualified instructor, I would have started my journey much sooner. But as I told one of my members a few weeks ago, “How do you explain to someone that there is a color out there that they have never seen before. It would be like going through life and not knowing that the color blue even existed. How would the person know that they were even missing something that could drastically change the way that they perceive the world if they never even knew that they were missing it? That’s exactly what is happening to those that have never trained in a real Martial Art. Its not only about learning how to defend yourself against the world . . . It’s also about learning how to defend yourself from yourself.
More on this later. Have a great weekend.
And if your trying to physically get yourself in the best shape of your life, check out our Fighting Fit Boot Camp Class. ocala.fightingfittraining.com
Welcome back everyone. Ocala Karate & Fitness is back on the path, moving full speed into 2011. Classes were awesome yesterday, and I hope everyone enjoyed being back as much as I did. And this year is going to be a busy one. We have so much to cover and so much to learn that we’re all going to be looking back and wondering how in the world we did all that. From exciting new drills, P.T.(physical training), self defense, and most importantly, self improvement.
Here at Ocala Karate & Fitness character development is as important to us as self defense. That’s why our program is so successful. We are not only building strong karate bodies, but STRONG people. And that’s how you do it. Strong people turn into important people. Important people change the world. Looking forward to today teen class and adult night class so everyone come ready to train.
And if you missed last nights fighting fit boot camp class its never to late to start. Ocala.fightingfittraining.com Fighting fit is kicking it tonight at 7:00, so if your ready to get into the best shape of your life, be here tonight at seven, and join the “tribe”.
Well we hope everyone has enjoyed 2010 as much as we have. Ocala Karate and Fitness has worked hard to establish ourselves as a leader in Ocala in Okiniwan Karate and Ryukyu Kobudo. And 2011 is going to be another break out year for us. With all the new drills and exercises that will be creeping into our classes, everyone is going to not only get pushed to be better physically, but mentally as well. You see, these drills are tried and true techniques that have been passed down for over 600 years. They do produce results, and they do develop our mind, body, and spirit. The development of these three very important characteristics are what make us STRONG people. And strong people make strong countries. Just one more way to help our future generations. We have lots planned for the next year so everyone get ready. It’s going to be a BLAST.
Looking forward to next week.
Robby Bray (Head Instructor for Ocala Karate & Fitness)