FIBRE for FAT LOSS

The problem with many fat loss programs is that people immediately cut out the very foods that deliver a lot of fibre in the first place. This often results in common problems such as constipation, poor blood sugar and hunger in between meals - to name a few!

When you understand the many health benefits of fibre and especially how it can help you to shift body fat, you will ensure plenty in your nutrition plan. 

I could leave it at that and simply say consume more fibre, but it is important to know why you’re doing something rather than just doing it.

So let me give you some of the science…

Insoluble Fibre

Insoluble fibre is found in certain plant foods, particularly whole grains. It absorbs water through the digestive system helping to promote regular and healthy bowel movements. It allows the body’s waste to form into soft and bulky stools which helps to efficiently rid your body of toxins (important for fat loss). Wheat bran is a good source of insoluble fibre. While we cannot digest the insoluble fibre in wheat bran, it is partially digested by beneficial bacteria in the gut, helping to ferment them into short-chain fatty acids which nourish our intestines.

Flaxseeds are a source of both insoluble and soluble fibre

Soluble Fibre

Soluble fibre is found in all plant foods. It dissolves in water to form a gel like substance. It’s readily fermented in the colon and includes other plant components such as lignans, oligo and polysaccharides, resistant starches, and inulin.  Soluble fibre also promotes soft and bulky stools, delays gastric emptying, and binds with bile acids, helping to lower cholesterol levels. The following foods are good sources of soluble fibre: oat bran, guar gum, dried beans, peas, apples with skin, seaweed, and flaxseeds.

Lignans are a soluble fibre which are found in flax seeds and legumes. They’re known to possess anticancer, antibacterial, and antiviral properties. They also bind to estrogen receptors in the body, interfering with cancer promotion and helping to regulate estrogen levels. Soluble fibre also promotes a delay in the absorption of glucose and increases insulin sensitivity (this is very important for fat loss). The result of this is improved glucose metabolism which ultimately helps lower the risk of type 2 diabetes and also speeds ups fat loss.

Inulin is another soluble fibre that is not digested in the upper GI tract. Inulin stimulates the growth of beneficial bacteria, it’s low in calories and does not lead to a rise in serum glucose or stimulate insulin secretion. Because these fibres stimulate the growth of beneficial bacteria, they’re also called prebiotics. Good sources of inulin include: artichokes, garlic, leeks, onions, chicory, tofu, and other soy products, and grains such as barley, flax, oat, and wheat.

So how does fibre actually help you lose body fat?

1.      Fibre helps keep you fuller for longer. Fibrous rich foods whilst being low in calories keep you feeling fuller for longer. Many people complain that they’re hungry when they change their dietary habits, if you ensure a high fibre intake this quickly disappears.
 

2.      Fibre helps stabilize your blood sugar levels. Fibre slows the absorption of dietary sugars and promotes healthy blood sugar and insulin levels. Elevated insulin levels halt fat loss!

3.      Fibre supports your body’s detoxification system. 
This may be a new one to you but when you start a fat loss plan your body also begins to mobilize dormant toxins. To help the safe flow of toxins out of the body, fibre sticks to the bile in the intestines which helps in the elimination process through your bowels. If your body reabsorbs toxins back into the fat cells, this can be a cause for reaching a plateau on your fat loss journey.

So now you know that fibre not only supports optimal health, you also know that it helps you lose fat as well!

What is the recommended daily intake for fibre?

The recommended daily amounts for fibre intake are 30 – 35 grams per day or 14g/1000 calories consumed.

Less than 5% of the US population meets this recommendation set by the American Dietetic Association.

Top fibre tips

1.      Add a tablespoon of ground flaxseeds/chia seeds on top of your morning omelette or in a morning whey protein supershake with primal greens.
 

2.      Use a fibre supplement daily.
 

3.      Eat 3-5 different types of cruciferous vegetables 3 x a day.

4.      Rotate your fibre supplements and seeds regularly. The reason for this is to avoid developing a food intolerance. Sticking to the same fibre source can have adverse affects on your health and physique. 

4.    Drinking enough water on a high-fibre diet is as important to your health as the fibre itself. Water keeps you hydrated, prevents constipation and softens your stools, allowing them to pass through your colon without excessive pressure. Because fibre absorbs water, I highly recommend increasing your water intake.

The message is clear… Fibre is critical to good health and fat loss. It's time to make a serious effort to put more fibre on your plate!  

HIGHER GLUTATHIONE LEVELS REDUCE MUSCLE INFLAMMATION AND FATIGUE...

If you’re an athlete and you’re serious about performing at a high level, then you can’t afford to ignore your glutathione levels.  Glutathione (or GSH) plays a fundamental role as your body’s master antioxidant in improving how long you’re able to be active before tiring.  The higher your levels of GSH, the longer it’ll take before you become fatigued.

The field of study on the impact of GSH on performance has grown greatly over the past several years.  The Journal of Applied Physiology alone has over 200 articles that study the effects of improved GSH levels on performance.  Overwhelmingly, they have found that supplementing with glutathione-enhancing products has a positive effect on recovery from exercise and exertion.

One of the earlier studies in 1998 conducted by L.C. Lands, V.L. Grey, and A.A. Smountas demonstrated that higher levels of GSH reduces the levels of oxidative stress that forms in muscles – a condition that results in strenuous muscular contractions and fatigue.  Their findings showed that proper supplementation to improve GSH levels resulted in “greater power” and “increased the amount of work” subjects could perform during a given task.

A later study conducted by I. Medved et al. demonstrated that enhanced GSH availability in well-trained individuals resulted in improved gains in periods of prolonged exercise.  Another study performed just a few years ago by F. Ferreira and M.B. Reid found that pre-treating with GSH enhancing supplements “improves performance of limb and respiratory muscles during fatigue protocols and extends time to task failure during volitional exercise.”

Simply put – increased glutathione levels allows you to perform at a higher level for longer periods of time and allows you to recover faster.  Whether you’re working out regularly, adventuring on the weekends, or playing sports at an elite level  you need to supplement your diet with products that enhance glutathione.

Articles Cited:

Lands, L.C., Grey, V.L., and Smountas, A.A. (1998) Effect of supplementation with a cysteine donor on muscular performance.  In The Journal of Applied Physiology, 87 (4).  1381-1385.

Medved, I., Brown, M.J., Bjorksten, A.R., Murphey, K.T., Petersen, A.C., Sostaric, S., Gong, X., and McKenna, M.J. (2004) N-acetylcysteine enhances muscle cysteine and glutathione availability and attenuates fatigue during prolonged exercise in endurance-trained individuals.  In The Journal of Applied Physiology, 97 (4). 1477-1485

Ferreira, L.F., and Reid, M.B. (2008) Muscle-derived ROS and thiol regulation in muscle fatigue.  In The Journal of Applied Physiology, 104 (3). 853-860.

Opportunity meets the prepared mind – The Perfect Storm

Yes I am back - This is my first blog post for quite some time... the last 20 weeks since my accident I have focused on my recovery and taken time out to determine my next goal and focus!

Now it’s time to update everyone on the next phase for Dre!

But prior to sharing what I consider to be very exciting... let me recap a little.

I am often asked... what do you actually do Dre?

My background is originally in the fitness industry, having studied a Bachelor of Science – Human Movement and I owned and operated a successful fitness centre for many years from the age of 19. Fitness is my passion - it will always be my #1 hobby and I consider it a lifestyle!

Competing as a Pro Male Fitness Model, sharing my knowledge via Dre’s Fitness Group and my blog etc are all a labour of love and my way of giving back – helping others has always been something that drives me.

How then have I made my living?

At 22 I became involved part-time in the network marketing industry and experienced the benefits this industry has to offer - Financial Gains (Residual income), Lifestyle (time to enjoy my passion – training), Personal Development, Travel and Life Long Relationships! At age 25 I was able to semi retire...

Has the journey all been smooth sailing? Of course not, like anything worthwhile it has taken effort, focus and dogged determination.

Having experienced both the challenges and benefits of the direct selling industry – I can say that for me personally, it is an industry I love!

So how do these two worlds (Fitness/Health/Well-being & Direct Selling) collide?

The first lightening strike was approximately 5 years ago when I became aware of breakthrough technology with a product from a global nutritional network marketing company. Always keen to utilise the latest technology and advances in science to improve my performance, health and well being I flew to Utah, USA to their head office to investigate the company, the science and the product!

No it is not a protein, pre-workout, BCAA or anything else you would be familiar with - this is revolutionary!

To say I was amazed would be an understatement – there was irrefutable evidence, including double blind, placebo controlled, cross over clinical studies in ‘HEALTHY PEOPLE’... showing the benefits to include;

On average a 276% Increase in the body’s master antioxidant.

46% increase in DHEA & 41% increase in IGF-1 (Markers for Adrenal Function and Human Growth Hormone).

61% decrease in TNF-alpha (Marker for cellular inflammation).

Which can manifest themselves in benefits such as;

Increased Energy

Improved Immune System

Reduced Inflammation

Improved Mental Focus & Clarity
Detoxification of the Liver & Cells
Reduction in the effects of Stress
Improved Quality REM Sleep
Improved Athletic Performance and Recovery

Since beginning on this product 5 years ago... it has helped me not only lift my performance, recovery and obtain my best ever physique... it has also been instrumental in my fast recovery from my accident.

Until now I have not shared this secret with others on a large scale, but without a doubt it is my #1 supplement and one I will not go without for the rest of my life!  

This product is making an impact on individuals from all walks of life, from everyday people looking to improve health and well being to elite athletes looking to maximise performance!

The second lightening strike was when I recently began conversations with the executive team of the above company to discuss the possibility of helping take this amazing breakthrough product to the masses – The timing was perfect... I immediately saw an opportunity to utilise my 16 years experience in the network marketing industry, combined with my personal experience and results... combined with my unshakable belief in the science of this breakthrough product to help expand global awareness.

I am pleased to announce I have now partnered with them in business. 

Fitness/Health & Well Being meets Business...

 

What is my motivator? I believe in the purpose of this organisation - to empower people around the world to experience better health, success and significance.

The 3^rd lightening strike is me sharing more details with those I know can and will benefit from the use of this ground breaking scientifically proven product/s.

I am excited to finally reveal one of my biggest secrets to my success – stay tuned for more info!
 

You can also expect more upcoming articles on nutrition, training, personal developemnt, financial success and of course breakthrough SUPPLEMENTS in the near future.

I will also be conducting sports nutrition seminars around Aust/NZ in the coming months in conjunction with other elite athletes - you wont want to miss these!

Thanks to everyone for your continued support.

Dre

The Pursuit of PERFECTION vs SELF APPRECIATION

Do you feel you work hard, but feel you need to work even harder?

Do you feel sometimes that you will never achieve your goal, that nobody notices your achievements or your value and you start wondering if you have any?

Do you feel that good is never good enough?

I recently saw a post on FB that got me thinking – it was from an accomplished fitness professional who was expressing her insecurities in terms of her own physique in an industry which constantly promotes and asks for perfection!

It got me thinking... why do we do what we do?

Is perfection ‘body perfect’ attainable? The simple answer is NO!

Does this mean that we should not strive to be better... not at all, the goal for self improvement is admirable and fuels us and give us the energy and drive to be more and do more – whether it be improving your physique or any other area of your life!

However I personally believe that the goal should not be perfection but SELF APPRECIATION.

Learning to appreciate one's self is a necessary step to develop self-esteem and confidence. Although initial physical attraction might capture our attention, it is these two traits that in my opinion ooze appeal and will hold your attention (obviously combined with other factors). When one can truly appreciate themselves, he/she will typically live a fuller and happier life. The following steps will help in the process of developing self-appreciation.

NOTE: You will see that many of the actions below would also be on the list of those seeking PERFECTION – the difference? Self appreciation acknowledges the achievement in the 'doing' rather than in the comparison to others.

• Take good care of yourself. It sounds simple but is not necessarily an easy thing to do. You have to be consistent and disciplined in your effort.

• Eat right and exercise regularly. A healthy lifestyle will positively affect the way you perceive yourself.

• Find time to relax. When you have time to relax, you will have less stress and ultimately will be happier.

• Accept yourself for who you are. Your perception of yourself will reflect how you act and behave.

• Think good thoughts. Increase your knowledge and seek continuous learning. The more you learn, the more confident you are.

• Avoid comparing yourself to others. Most of the time, you will tend to compare your weaknesses to the other person's strengths. Comparing is counterproductive to the idea of developing self appreciation. Remember, you have nothing to prove to others, just yourself.

• Develop your talents and share them. As you become better and continue to share your abilities, other's appreciation for your skills will increase. This, in turn, will lead to greater self-appreciation.

• Learn to forgive yourself and others. You will release a burden off your chest and will be happier and more productive.

• Count your blessings. List everything you are grateful for and you will be surprised at the number of positive things in your life. If nothing else, this will help you realize that you are better off than a lot of other people. Appreciate this good fortune.

The deepest principle in human nature is the craving to be appreciated - It is not a luxury, but pure necessity if you want to connect to your inner peace and move on in life with renewed energy, strength and confidence.

We all are humans and from time to time we are faced either from within ourselves or outside with criticisms, problems, difficulties or setbacks.

Appreciation starts from within, it is a reflection of how you feel about yourself and then mirrored from outside, through other people… also when you might think others don't see the value in you, it is not always the truth. The more you are able appreciate yourself, the more you will be able to appreciate others and in return you will see more people starting to appreciate you.

It is good to be an achiever and thrive for success in life, however if you never take time to sit back, collect and recognize all those amazing achievements however big or small, you will  have a feeling of never arriving and lose contentment with yourself, so it becomes hard to reach inner peace.

Life is not a destination, it is a journey - enjoy the ride and appreciate it.

Take some time to celebrate your life so far, the benefits are too great to be missed; it starts from within then radiates and expands outwards. You can connect with your inner peace and feel contentment with yourself TODAY!

Now go DO...

Dre's Tip of the Day #1-10

 

Dre's Tip of the DAY
#1 - Have a PLAN.

Why do most people fail? They do not set goals and write out detailed plans on how they will attain the goals that they set for themselves.

Dre's Tip of the DAY

#2 – Keep a JOURNAL.

By keeping an accurate journal you will guarantee that you are making progress, and if you are not then the journal itself will have the answers to why you are not making progress.

The journal is the "facts" of your training and it cannot lie to you unless you write down the information incorrectly!

Dre's Tip of the DAY

#3 – Stay well HYDRATED.

Water is often the most neglected nutrient. Dehydration leads to higher cortisol output; negative repercussions range from increased oxidative stress, to increased fat storage, reduced recovery and reduced performance levels.

As a rule of thumb you should drink 40ml of water for every kg of bodyweight.

Dre's Tip of the DAY
#4 – REST between sets.

The amount of time that you should rest between sets is dependent upon the intensity at which you lift (% of 1/RM & Time Under Tension). If you are doing a rep range of (8-15) then you rest periods will be shorter (30-90 secs) - aiming for a 1:1 ratio is a good guide.

But if you are doing lower reps (1-5) then you will need longer periods (2-5minutes) between each set.

It has to do with energy restoration. The more reps you do the lighter the weight and the faster your body will recover between sets. The heavier the weight lifted the longer it takes to recover the energy for another bout of the same movement.

Rest periods are one of the variables that can be controlled and varied to change the intensity of your workouts.

Hence rest periods should be factored in to the design of your workout program.

Dre's Tip of the DAY
#5– Get sufficient SLEEP.

As in the case of fat loss, sleep deprivation can also interfere with muscle mass gains. Lack of sleep lowers androgen levels and growth hormone levels, thus robbing you of some serious growth potential. Nothing nourishes, replenishes and restarts the system like 7-9 hours of quality sleep.

Dre's Tip of the DAY
#6– Want big arms? – Train LEGS!

In general, improvements in arm measurement are related to gains in total lean body mass. A good rule of thumb is that for every inch you want to gain on your arms, you need to gain approximately 7kg of equally distributed body mass. In other words, to make significant improvements in your arms, you have to gain mass all over your entire body.

The fastest way... Train LEGS!

If you don’t train legs... how long will it take you to achieve this gain in overall lean body mass ??? The answer – too long!

Dre's Tip of the DAY
#7 – Having a positive attitude & high expectations... helps deliver positive outcomes!

Expect the best... demand the best... give your best – Now go DO...

Dre's Tip of the DAY
#8 – Calves

Always work through a full Range of Motion (ROM) – this is crucial for full muscle fibre stimulation and breaking the calf plateau.

Also ensure you employ techniques to stimulate both the Type II (Fast Twitch) muscle fibres of the gastrocnemius and the Type I (slow Twitch) muscle fibres of the solues to ensure overall calf development.

Dre's Tip of the DAY
#9 – Build a balanced PhyZique!

Dedicate an adequate amount of time, work and effort to all the muscle groups so you will be able to prevent imbalances and the potential for self induced injuries. Always ensure your training program works both the agonist and antagonist muscle groups.

This is not only important to prevent injury... but if you want an aesthetically pleasing physique it needs to be balanced and in proportion.

Dre's Tip of the DAY

#10 – Discipline!

Discipline is the refining fire which turns potential & talent into ability and results.

Be consistent, do the things that others are not prepared to do - day in and day out!