increasing metabolsim – Christian Vitality | Christian Weight Loss | Christian Health & Fitness

How to lose 2-3 lbs per month effortlessly and pain free?

Lose Weight by Drinking Ice Water?

Yes, it’s true. By drinking ice cold water you can lose weight. Here’s how (with a mini physics lesson):

When we drink ice water our bodies have to heat that water to maintain our normal body temperature. So, from ice water at 32 degrees Fahrenheit (0 degrees Celsius) our bodies have to heat it to 98.6 degrees Fahrenheit (37 degress Celsius).

The formula calculate the amount of energy in calories that it takes to hea that water we need this formula:

1 calories = the amount of energy required to heat 1 gram of water 1 degree Celsius

For an applicable example to our everyday life is:

1 bottle of water (usually about 500ml or 16.9 oz) is equal to 500 grams

Let’s assume the water is a 32 F (0 deg C)

So, how many calories will it take to heat that water?

500g x 37 degrees C = 18,500 calories

A nutritional Calorie (notice the capital ‘C’) is actually a kilo-calorie so the amount of nutritional calories that it takes our body to burn to heat the water from a 500ml bottle of ice cold water is 18.5 Calories.

It doesn’t seem like a whole lot. But think about this, if you’re leading an active lifestyle it’s recommended you drink about 6 liters of water or more per day. (I usually shoot for about I usually shoot for closer to about 1.5 ounces per pound I weigh on super active days in Arizona weather).

So, for 6 liters of ice water per day we’d be using an additional (12 bottles x 18.5 Calories per bottle which equates to) 222 Calories. If you’re like me, on an active day, you have 333 more Calories used.

So, if all you do is change your drinking water to ice cold from room temperature you’d be using an extra 1,554 – 2,331 Calories per week (or 6,660 – 9,990 Calories per 30 day month).

Those Calories have to come from somewhere, right? Assuming we didn’t change anything else in our diet or exercise we’d be burning stored fat to make up the difference.

1 pound of fat equals 3,500 Calories.

So, if we drank ice water for our recommended amount of water consumption for an entire month we burn about an extra 1.9 – 2.9 lbs of fat.

How to lose 2-3 lbs per month easily doing nothing difficult, hard, or stressful?

Drink ice water all day.

Notice I said ice water, not ice cold beer, soda, diet soda, or any other beverage that has calories or artificial sweeteners. Those can all be counter-productive for your fat loss and may prevent you from losing weight.

8-minute Miracle that can revitalize your metabolism and turn you into a fat-burning machine

It was one of those mornings when I was running short on time and I knew that my day was booked solid, so it was likely I wouldn’t be able to squeeze a workout in all day & evening. I was committed to my weight loss program and didn’t want to accept defeat so easily and throw in the towel so to speak.

From my previous experience years ago reading the “Body for Life” by Bill Phillips, I remembered that a workout out first thing in the morning on an empty stomach helps burn 300% more fat than a workout later in the day after you’ve eaten. Bill also taught me about Hight Intensity Interval Training (HIIT) in that book. At the time, it was a fairly new type of training that was said to supercharge your metabolism and fat-burning even more.

A short workout on an empty stomach first thing in the morning like this can be equivalent to an hour (or more) long workout late in the day on a full stomach. It stokes your metabolism (body’s furnace). It also helps keep your metabolism burning extra calories all day long and research shows that this furnace stoking can last up to 48 hours after your exercise is over.

So, I made time for a workout and jumped on my Elliptical Machine at home. I only had 10 minutes to spare and I made it happen using High Intensity Interval Training also known as High Intensity Intermittent Exercise (HIIE) or Sprint Interval Training (SIT). It’s also more popularly called (in the last two decades) as Tabata Training after the Japanese Professor who popularized it with a study in 1996

So, I jumped on the Elliptical machine for a quick 10 minute workout and burned 256 calories. I warmed up for 2 minutes at a mellow pace with the machine setting to 30% inclination grade (my normal setting) and the resistance set to 15 out of 20. The RPM on the machine was about 40-50 RPM. When I do my normal, what most would call medium intensity workouts for 20-30 minutes I use the same settings, but run/glide at about 60 RPM for the whole duration. So, the 40-50 RPM is a fairly low intensity for me.

After 2 minutes of warming up at a low intensity I then run/glide as fast as I can (about 90-100 RPM) for 30 seconds followed by 30 seconds of low intensity (again about 40-50). Each of these 60 second periods could be called one set, of which I do 4 of them. So, slow for 30 seconds then fast for 30 seconds for 4 minutes straight. I then do a cool down for 2 minutes at the low intensity level of 40-50 RPM.

The whole workout is 8 minutes long and if you think this sounds kind of wimpy, you’re dead wrong. I finish these workouts about to lose my breakfast (which I would have, had I eaten any) and my lungs feel like they did when I was forced to run the mile (as fast as you can) as a Freshman in High School…they hurt and I cough throughout the day from time to time as a reminder. It seems to kick up all the crud in your lungs.

Even though the Elliptical Machine display only showed 256 calories burned from these short workouts…it is likely that those calories were mostly taken from fat storage. In addition to slimming down my waist-line by a small amount, I will also burn more calories just sitting at my desk at work today from the extra metabolism boost. You might call that a double-bonus. 🙂

So, don’t ever underestimate the value of a short workout. Anyone can make time for the 8-minute Miracle.

This should also help you not ever have an excuse for not getting some exercise in. You should be able to squeeze at least a 8 minute workout in, anytime.

So, go ahead and hate me for it…I just stole the main reason people don’t work out when on a weight loss program from your list of excuses. 🙂

You can learn more about the history of the High Intensity Interval Training by visiting our Wikipedia friends here:

http://en.wikipedia.org/wiki/High-intensity_interval_training

Fasting for Fat Loss!

Fasting for Fat Loss & Spiritual Growth

In modern-day church circles, at least in the USA, fasting seems to be an almost dying art. A mysterious custom from the days of yore, which most if not all Christians don’t practice and may not even understand the concept behind it.

I don’t kid myself to think that I know all there is to fasting, but I thought I’d do a little Bible study on fasting to give you the Biblical perspective of fasting and also give you a brief overview of all the benefits that modern science has determined in recent research. Turns out God has it right, fasting is good for you.

Biblical Wisdom about Fasting

Isn’t fasting only Old Testament stuff? It’s truly not for people in this day and age, right?

Wrong. There are almost as many references in the New Testament as Old Testament about fasting. Since we take most of our current Christian customs and practices from the New Testament to model the early church…it is absolutely for our day and age.

Why, Biblically, should we fast?

Fasting is a sign of submission to God’s authority and a way to honor him by following his commands. It is a way for us to also humble ourselves before him. James chapter 4 has a great promise that comes as a reward for humbling ourselves. “God will raise (exalt) the humble”.

Humble yourselves before the Lord, and he will exalt you. James 4:10 ESV

Jesus went without food for 40 days in the desert. So, if you want to know what Jesus would do. If he was around today, he would be praying and fasting.

The early church is also an example for us as they often “prayed & fasted” during important times in the church.

Fasting is absolutely something for the Christian in 2014 and beyond from a Biblical perspective.

How should we fast? It’s a personal one-on-one (secret) expression of your faith and God will reward you.

“And when you fast, do not look gloomy like the hypocrites, for they disfigure their faces that their fasting may be seen by others. Truly, I say to you, they have received their reward. But when you fast, anoint your head and wash your face, that your fasting may not be seen by others but by your Father who is in secret. And your Father who sees in secret will reward you. Matthew 6:16-18 ESV

Why should we fast? To humble ourselves before the Lord. For a sign of repentance when we return to his ways.

When I wept and humbled my soul with fasting, it became my reproach. Psalm 69:10 ESV

“Yet even now,” declares the Lord, “return to me with all your heart, with fasting, with weeping, and with mourning; Joel 2:12 ESV

When should we fast? In times of preparation. During times of prayer. When we are trying to get closer to God. During special times of commitment to God and asking for God’s mercy and blessing.

I ate no delicacies, no meat or wine entered my mouth, nor did I anoint myself at all, for the full three weeks. Daniel 10:3 ESV

And when they had appointed elders for them in every church, with prayer and fasting they committed them to the Lord in whom they had believed. Acts 14:23 ESV

Modern Science Backing the Benefits of Fasting

Why should we fast from a modern science perspective?

Fasting has been researched significantly for many years and some of the findings and positive ramifications it can have for our long-term health is astounding.

I could right volumes of books just going through all the research, but I’ll just ask that before you do any fasting that you research it yourself and absolutely, before you engage in longer-term fasting you consult with your doctor. For the most part, fasting in the Christian Vitality program and Christian Fatloss Program means skipping a meal, or refraining from eating after 8:00pm which is a commonly a held belief and encouraged practice by even the most conservative health practitioner.

For people in their later Christian Fatloss Cycles an option to increase the amount of fat loss is to implement what is commonly called Intermittent Fasting. It is typically refraining from eating for 12+ hours. It’s typically not recommended to fast for longer than 24 hours in most circles, but in VERY recent research it is deemed okay to go longer. Do your research and consult your doctor before doing so.

I implemented Intermittent fasting for 6 out of 7 days for cycles 2 – 5. In cycle 2 I was a little hit and miss, but was able to train my body to adapt to it and consistently, without fail, fasted for 16+ hours for 6 days per week in cycles 3-5.

There are several ways to implement it, that have been proven to be effective, both for increasing health and for increasing fat loss.

Some kinds of fasting can be every other day (called alternate day fasting), every day for short periods, fasting after a workout or exercise to help increase growth hormone production (to keep you young and vital) and variations. A popular one recently was called the 5/2 diet. Where your fasting for a couple of days and ate normally for the others.

The Christian Vitality Diet & Christian Fatloss Program is typically 12 hours or more if you are in later Fatloss Cycles. Some mainstream people would call this a “condensed eating window”. So, that’s the sustainable and practical version of what I did.

Here are just a few of the scientifically documented health benefits of fasting:

Longevity: It can help you live longer
Blood Lipids: It can help with you bad cholesterol levels.
It has been proven to be as or more effective than calorie restriction in overweight women to help repair damage from metabolic syndrome
Every other day (alternate day) fasting has been proven to lower LDL-c numbers and also reduce LDL particle size.

[MUST READ] The “Metabolic Winter” Hypothesis…

Metabolic Winter Hypothesis : A must read research paper — A must read for people into Paleo, Cold adaptation, Fasting, Whole Food Nutrition and the like.

Just released to me on his “Private” email list is an amazing article backed by 103 research studies & publications about metabolism, fasting, nutrition, fitness, and the rest of what’s important to you and me and our health. A must read. Warning it is very technical and some of it may be tough to get through for the non-medical types. I think the average person would find HUGE value in reading at least the ‘Putting it altogether” and “conclusion” sections. Let me know what you think in the comments…

P.S. I’ll be writing up my top take-aways from the Metabolic Winter and sharing them with you soon. What’s your biggest ah-ha moment? Please let me know in the comments

Shared with permission of Ray Cronise, BS

Download Metabolic Winter Hypothesis for FREE here:

http://online.liebertpub.com/doi/pdf/10.1089/met.2014.0027

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Try new activities for new muscle & weight loss gains!

Keep moving and keep growing — Make great gains by trying new things.

You are going to laugh at me likely when I tell you that today I am so sore that getting up out of a chair is very difficult and walking is impossible without a slight limp. What terrible amount of exercise or activity was it that made this 43 year old fairly fit man so sore he can hardly walk?

I umpired a Majors Level Softball game for my 12 Year-old daughter.

Yep. Umpiring…

In hindsight if you look at the activity I was doing to Umpire the game I was either doing a movement very similar to a squat (you’d see in a gym) or and lunge (also a common gym movement). I did it for every pitch of the 2 hours worth of Umpiring. I estimate that I probably did about 150 – 300 repetitions of the movement with my full body weight.

To make things worse Delayed Onset Muscle Soreness (DOMS) which is what I am suffering from increases for activities and actions that involve long term muscle stress that elongates the muscle…kind of like a squat that is held or a lunge that is held for a few seconds. These are called eccentric contractions and are the most common cause of DOMS.

So, a little warning for you, when you try new activities there a few precautions you can take that will help prevent or reduce the amount of DOMS that you experience when you try new things.

Make sure that you stretch the muscles being used before and after the exercise or activity.
Make sure to stay hydrated before, during, and after.
Make sure to do a warm up of the movement using about 50% of the stress that you expect to see during the exercise.
Take recovery supplement(s) like L-Glutamine (5-10 grams) & Creatine Monohydrate (5-10 grams) immediately following the exercise and first thing in the morning the day after. I take both for a couple of days after, 2-3 times per day depending on how sore I am.

DOMS pain and soreness peaks at about 48 hours after the activity and slowly subsides over the days following.

Please don’t associate DOMS as a bad thing it is a sign that your muscles have had a small amount of damage to them and your body will grow the muscles stronger to adapt (the process known as hypertrophy).

And don’t use it as an excuse to not try new things frequently. Changing things up is a prerequisite of a healthy lifestyle and keeps life (and exercise) from becoming boring.

I hope also that my story about Umpiring will also highlight the fact that even something like Umpiring, which on the surface doesn’t look like great exercise, can have a fairly fit guy so sore he can hardly get up out of a chair. Always be trying new ways to keep your self moving.

Or another way to state it as a mantra to adopt “Always be moving!”.

Please share in the comments below your favorite activity and maybe an activity that you look forward to trying soon.

Be blessed and always keep moving…