Link: http://www.buffalopersonaltraining.com

Certain foods are powerful.

They cast a spell over the most well-meaning dieter, and cause logical people to overeat until their sides hurt.

They occupy your thoughts to the point of obsession as you try to ignore a plate of cookies.

And when it's all said and done, they accumulate on your body in the most obtrusive way as a result of dozens of unused calories.

Why does food hold such power? And, most importantly, how can you control your eating?

The End of Overeating

David A. Kessler, MD set out to answer these pressing questions in his instant bestseller, The End of Overeating. Despite being a pediatrician, a former FDA commissioner, and former dean of the medical schools at Yale and the University of California, San Francisco, Dr. Kessler struggles with his weight.

Observing the current obesity epedemic, he knew that he wasn't alone.

Dr. Kessler, with the insight of some of the brightest minds in medicine and science, discovered the following three reasons that most of us are compelled to overeat.
An Irresistable Combination Rewires Your Brain: Think of your favorite treat - most likely it can be broken down into the basic building blocks of sugar, fat and salt. This combination is known of as the ‘three points of the compass', a combination that has been shown to literally alter the biological circuitry of your brain.

Sugar, fat and salt give food a high hedonic value which gives you pleasure. This pleasure reinforces you to return to your favorite foods time and time again.

The Food Industry Targets You:

Everywhere you go you'll see the clever work of the food industry, tempting you with highly palatable creations. Food has become a science, and your taste preferences the guiding light.

The food industry has one goal - to get you hooked. By constructing food items that are high in sugar, fat and salt they know that you will come back time and time again.

Conditioned Hypereating Becomes a Way of Life: Humans are conditioned to seek more reward. When readily available, hyper palatable food become our reward a pattern of hypereating quickly emerges. Dr. Kessler describes the cycle:

"Foods high in sugar, fat, and salt, and the cues that signal them, promote more of everything: more arousal...more thoughts of food...more urge to pursue food...more dopamine-stimulated approach behavior...more consumption...more opioid-driven reward...more overeating to feel better...more delay in feeling fulll...more loss of control...more preoccupation with food...more habit-driven behavior...and ultimately, more and more weight gain."
Breaking the Cycle

The good news is that you don't have to remain trapped in a cycle of overeating. The following three tips will put you back in control.

Set Your Rules:

In order to resist overeating in today's tempting food environment, you must eat by a set of self-imposed rules. Predetermined rules take away the need to make food decisions in vulnerable moments.

Dr. Kessler thinks these rules should be, "simple enough to fit with your busy life, but specific enough to remove uncertainty from the food equation."

For suggestions as to what rules you should adopt, let's turn to another authority on eating, bestselling author of ‘In Defense of Food', Michael Pollan:

Don't eat anything your great grandmother wouldn't recognize as food.
Pay more, eat less. Look for quality of food over quantity.
Eat meals. Cut out snacking, stick with structured meals.
Don't get your fuel from the same place your car does. Gas stations are great for fueling your car, but the food they sell are not suited to fuel you.
Try not to eat alone. Eating can become mindless when alone, leading to overeating.
Eat slowly. Eat foods that have been prepared slowly – that means no fast food.

Make Negative Associations:

When was the last time you peeled a lemon and ate it whole? Probably never. That's because your taste buds have a negative association with the sour taste.

Our taste buds have traditionally been our guide when it comes to food selection, but this must change for you to successfully avoid overeating. Since the food industry purposely crafts food items to please your taste buds (not waistline) what tastes good can no longer dictate what you eat.

It's up to you to create negative associations with unhealthy food - despite their pleasing taste. Here are some negatives to focus on:

Those extra calories will accumulate around your waist.
Your health will suffer.
You will become more disspointed with your appearance.
You'll feel sluggish.

Give Yourself a Real Reward:

The bottom line is that we eat unhealthy food as a reward, even though it causes more harm that good. It's time to give yourself a truly benificial reward – exercise.

Exercise is a healthy reward that will not only release endorphins into your system, but will also give you the benefit of weight loss and improved health.
I truly believe that you can overcome your pattern of overeating with healthy eating and regular exercise. Call or email today to get started on a program that will truly change your life.

Yours In Health,

Brian

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Link: http://www.buffalopersonaltraining.com

Have you ever wondered what may be holding you back from the FASTEST fat loss?

Why you've only been able to lose fat at an "average" speed, if at all?

Well, the fact of the matter is this: there's probably certain things built in to the very diet and exercise program that YOU are doing, things that you don't even realize are inhibiting you from achieving the most rapid results.

Fortunately, you're in luck, because that's exactly what this article is all about—uncovering what I consider to be the top 3 fat loss "killers" plaguing diets and training programs alike, ultimately slowing down your results despite your most intense efforts.

Limiting Factor #1: Your Metabolism

In reality, it's not really your metabolism that's the problem, but rather the effect that most fat loss programs, particularly diets, have on your metabolism.

In order to understand this, we need to go back in time a bit to the day in which our "hunter and gather" ancestors roamed the Earth.

For those individuals, survival was king, and in order to survive, they had to do the whole “eating” thing just like we do.

Unfortunately, things weren’t quite as easy for this group as they are today. No supermarkets. No drive-through meal deals. Instead, when our primitive ancestors wanted a nice steak, they had to go find it.

This inevitably meant that there were plenty of instances in which our yester-year counterparts went without food for days at a time. And at other times, namely during the winter months, their bodies were forced to get by on very little food and calories each day.

And the reason why they didn’t die? There’s only one—the body’s natural defense against starvation.

Don’t get enough calories for an extended period of time? No problem, the body simply causes ”bad” hormones, fat storage enzymes, and hunger to all increase while “good” hormones, metabolism, and fat burning enzymes all take a dive.

Enter “starvation mode.”

Friend to our ancestors; anything but to the dieter.

You see, dieting, although planned, is nothing more than a lesser degree of premeditated starvation.

Go on a diet—any diet—and it wont be long until the body begins fighting for every ounce of your body fat. You want to lose it; your body wants to keep it. And guess what? Your body wins every time.

Sad scenario, I know.

Limiting Factor #2: Inadequate Negative Calorie Balance

There's no getting around the fact that if you want to lose fat as fast as humanly possible you have to create the greatest negative calorie balance possible.

But, at the same time you'll need to do it WITHOUT pissing off your body to the point in which it shuts down and begins to fight against your fat loss efforts (i.e. the "starvation mode" that we just talked about).

Indeed, it is a thin, fine line in which, unfortunately, almost all diets fall somewhere to the left or the right.

You have those diets that create a moderate calorie deficit, leading to moderate results (at least for short while). That's OK, but if we're talking about the FASTEST fat loss, the deficit simply isn't great enough.

And on the opposite end of the spectrum we have "crash" diets and other severe diets which fail to take in to account ANY knowledge of the body and the regulation of human bodyweight and metabolism. A week or two on any of these approaches and you'll likely:

1. Lose muscle
2. Lose a bunch of water
3. Lose a bit of fat
4. Destroy your metabolism
5. Set yourself up to quickly rebound back beyond your original bodyweight
6. Achieve a "skinny fat" physique in which you're still carrying substantial body fat, only now with no muscle.Awesomen't. (And by that, I mean, not awesome.)

Limiting Factor #3: Zero Synergy Between Your Diet And Exercise Programming

I honestly think this is the most overlooked area of fat loss. Most people simply pick a diet and then pick a training program, or vice versa, without ever really thinking how those two programs work hand in hand, or if they DON'T provide any additional benefit to one another.

Allow me to illustrate my point with a few mathematical equations:

1 + 1 = 0
1 + 1 = 2
1 + 1 = 3

And believe it or not, I actually did graduate first grade.

While not true in the absolute mathematical sense, all three of the above equations are representative of the results people achieve from their diet and exercise programs.

In each equation, think of the first number as diet, the second as exercise, and the third as the result achieved by the combination.

Or simply, Diet + Exercise = Result

So, in the first equation, Diet + Exercise = Zero Result. Unfortunately many people are stuck in this boat because of damaged metabolisms and some of the reasons we've shared previously.

In the second equation, we have Diet + Exercise = The expected result (and additive effect of the two).

But in the third equation, this is where the magic happens—when diet and exercise team up to achieve a greater result than the additive effect of either of them alone. That's synergy—when the whole is greater than the sum of its parts.

Unfortunately, most diet and exercise programs are respresented by one of the first two equations, because they simply aren't designed to work together in every aspect.

Believe it or not there is a science behind fat loss. Also, keep in mind that everybody is different and each should take a individual approach. Learn what works best for you and achieve the results you want!!

Yours In Health,

Brian

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Link: http://www.buffaloperosnaltraining.com

INTERVAL TRAINING RULES

Interval training can be defined as the repeated alternating between higher intensity period of really “hard” work, and lower intensity periods of active recovery (i.e. walking).

Its benefits over traditional cardio include:

•Greater total calories burned (due to the “afterburn” effect)
•Greater fat loss (up to NINE times greater)
•Greater improvements in both aerobic and anaerobic fitness
On to the routine:

The program I am about to outline is a sprint-based interval training routine. If you are not in “sprinting” shape, you’ll need to gradually move toward this type of training through a progressive program (which is exactly what I’ve outlined below).

Week 1, Workout 1: 20 minutes @ 70% of HRmax
Week 1, Workout 2: 25 minutes @ 70% of HRmax
Week 1, Workout 3: 30 minutes @ 70% of HRmax

Week 2, Workout 1: 20 minutes @ 75% of HRmax
Week 2, Workout 2: 25 minutes @ 75% of HRmax
Week 2, Workout 3: 30 minutes @ 75% of HRmax

Week 3, Workout 1: 20 minutes @ 80% of HRmax
Week 3, Workout 2: 25 minutes @ 80% of HRmax
Week 3, Workout 3: 30 minutes @ 80% of HRmax

Week 4, Workout 1: 20 minutes @ 85% of HRmax
Week 4, Workout 2: 25 minutes @ 85% of HRmax
Week 4, Workout 3: 30 minutes @ 85% of HRmax

Week 5, Workout 1: 5 sprint intervals
Week 5, Workout 2: 5 sprint intervals
Week 5, Workout 3: 6 sprint intervals

Week 6, Workout 1: 6 sprint intervals
Week 6, Workout 2: 7 sprint intervals
Week 6, Workout 3: 7 sprint intervals

Week 7, Workout 1: 8 sprint intervals

Continue to add a sprint interval every third workout, working you way up to 15 intervals (there is no need to go any higher than 15).

NOTE: Your age predicted maximum heart rate (APMHR) can be obtained by simply subtracting your age from the number 220. For example, if you are 30 years old, your APMHR is 190 beats per minute (bpm). Therefore, if following the complete program above, your first workout would be 20 minutes in duration and would be performed at the intensity of roughly 130 beats per minute.

For the “sprinting” portion of the program, each interval should be one minute in duration; 20 seconds of maximal effort and 40 seconds of active recovery. Begin each workout with a light warm-up and stretching and finish each up with continued walking until your breathing rate has returned to normal.

Do I Have To “Sprint”?

While sprinting is probably the easiest choice (no equipment required, etc), there are certainly other modes of exercise that work just as well so long as you follow the basic max effort/active recovery. Some examples of other acceptable modes of exercise include the elliptical trainer, the stair stepper, cycling, rowing, swimming, and jumping rope.

Regardless of what exercise you choose, just make sure that the “sprint” portion of the interval is performed at near maximal effort with the active recovery portion falling at the opposite end of the effort spectrum.

Mixing Things Up

You can avoid boredom and stagnation by making some adjustments to your interval training sessions every few weeks. An easy and effective way to do this is to manipulate the work to rest ratio of each session. In the above program, the work to rest ratio was set at 1:2 (20 seconds sprint, 40 seconds walk). Adjust as needed.

I hope this helps.

Yours In Health,

Brian

Link: http://www.buffalopersonaltraining.com

I always get asked the best way to burn fat (No shock there thats what I do. Typcially we suggest a 300 hundred calorie decrease in calories. There are several different ways to create a 300 calorie deficit:

•Skip the morning bagel (-300 calories)
•Walk on the treadmill for an hour and half (-300 calories)
•Perform a very high intensity interval session (-300 calories)
In all 3 instances, the net calorie burn is -300 cals; however, as mentioned in the previous post, scenario 1 sucks, scenario 2 really sucks, and scenario 3 trumps them all–by far.

And today I want to share 3 other “scenarios” with you, with yet another lesson to be learned.

Out of the below 3 individuals, who will burn more fat and achieve better, faster results?

Scenario #1 – Subject A

•Basal Metabolic Rate of 2,000 calories
•No additional calories burned per day through exercise
•Total calories burned: 2,000
•Dietary intake: 1,300
•Deficit: -700 calories
Scenario #1 – Subject B

•Basal Metabolic Rate of 2,000 calories
•Additional 200 calories burned per day through exercise
•Total calories burned: 2,200
•Dietary intake: 1,500
•Deficit: -700 calories
Scenario #1 – Subject C

•Basal Metabolic Rate of 2,000 calories
•Additional 600 calories burned per day through exercise
•Total calories burned: 2,600
•Dietary intake: 1,900
•Deficit: -700 calories
Paying careful attention to the 3 scenarios above, you see that Subject A, Subject B, and Subject C all have a Basal Metabolic Rate of 2,000 calories, and all subjects are creating a -700 caloric deficit daily.

Who will be more successful?

If fat loss were simply a mathematical phenomenon, then all three subjects would have equal success and would experience the same exact fat loss.

But, just in case you didn’t already know, there’s MUCH more to fat loss than just the numbers.

Fat loss, by and large, is largely hormonal (yes, I’m aware, that was redundant). Indeed, a caloric deficit must be in place for fat loss to occur, but not all deficits are “equal”.

Subject A, while still being negative 700 calories, is creating a hormonal environment in the body resistance to fat loss. Subject B is slightly better, but still far from optimal.

Subject C is the clear winner here. Although Subject C is creating the same exact numerical -700 calorie deficit, this individual will without a doubt experience greater fat loss and overall results.

Why?

When you decrease calorie intake, the body’s anti-starvation mechanisms are alerted and it creates a hormonal environment conducive to fat storage.

So, 1) if you need to create a calorie deficit to burn fat, but 2) you DON’T want to drastically reduce calorie intake for the reasons mentioned, what are your options?

It’s called G-flux, or energy flux.

Eat more. Exercise more. Lose more.

It really is THAT simple.

Simply put, the more calories you burn through exercise (versus a dietary caloric deficit), the greater your fat loss results will be. Every. Single. Time.

Fat burning enzymes will be elevated, the body will remain happy from a nutritional stanpoint, and let’s fact it, eating an additional 600 calories per day is a lot more livable from a psychological standpoint than attempting to create a large caloric deficit through diet alone.

My challenge to you: Starting this week, on top of what you are already currently doing, add an additional 300 calories to your daily diet, and strive to burn an additional 300 calories via exercise.

Watch what happens. You’ll be surprised.

Or maybe now that you’re “in the know”, you won’t be.

Questions? Comments? Just Let Me Know

Yours In Health,

Brian

Link: http://www.buffalopersonaltraining.com



Apparently, many people are still stuck doing long duration, low-intensity cardiovascular exercise — yikes!

Here’s the deal: if you’re looking to achieve maximal benefit from the time you put into your workouts, long duration “slow-go” cardio is NOT the way to go, and for many reasons.

Here are my top 5:


1. Minimal calories burned — 45 minutes on the treadmill may burn a whopping 300 calories if you’re lucky, the equivalent of ONE TENTH of a pound of fat. Exercise ten hours a week and you might just lose a pound!

Which brings me to my next point:

2. Way too much time involved — I don’t know about you, but I don’t have hours and hours of my time to pour into working out each week. In fact, very rarely do I ever exceed three hours of exercise weekly, and you know what? That’s ALL you need.

Beyond that, slow-go cardio is:

3. BORING as heck — Sitting on an exercise bike staring at the wall in front of me for 45-60 minutes? No thanks.

But perhaps even worse is the fact that slow-go cardio provides:

4. No prolonged metabolic benefit — Did you know that with higher intensity exercise it is possible to continue to burn calories for up to 48 hours post workout? It’s true (and we’ll be discussing this “afterburn” effect in another post very soon). But you know what else is true? Long duration, low intensity cardio provides virtually NO prolonged elevation in metabolism. In fact, with slow-go cardio, metabolism returns to baseline almost IMMEDIATELY following the exercise session.

And finally, the reason that trumps all the others:

5. Minimal fat loss — Minimal calories burned during the session and virtually no additional calories burned afterward = minimal, if any fat loss results. And let’s be honest, the only reason anyone is doing cardio is for the “result”.

So if slow-go cardio isn’t a great solution, what is?

Short duration, high-intensity exercise. Less time, faster results — THAT’S what it’s all about.

And keep in mind, “high intensity” is relative to you. I don’t care if you’re already in great shape or if you’re 40 lbs overweight, you can exercise with intensity.

So what about you? Are you stuck doing slow-go cardio or have you embraced the benefit of much shorter, higher intensity sessions?

Yours In Health,

Brian