You've been told for decades that saturated fat will kill you. Even medical and health professionals have believed this was a "fact". However, did you know that this "fact" has never been proven? In this article, you'll learn why saturated fat may actually have some surprising benefits.
I've written many times in the last couple years about the mistaken beliefs in society about saturated fat and the false perception in the media and with MOST health and medical professionals that saturated fat is bad for you.
If you've seen in some of my articles, I've even showed you why saturated fat can even be GOOD for you in some cases, despite every health & fitness professional in the world just accepting the false belief that it is unhealthy for you.
I have to say I was pleasantly surprised to FINALLY see a big name publisher have some guts to publish an article about why everyone in the world may be wrong about their beliefs about saturated fat and it's health effects.
I received my new issue of Men's Health magazine recently, and they had a really detailed 6-page article in there about the faulty research in the past about saturated fat, and some new emerging research that is showing why it may actually be more good for you than you would have ever conceived.
I have to give them credit... the article was very well researched and laid out in an easy to understand format to summarize where the studies in the past have gone wrong, and why recent studies are showing that everyone may have been wrong for the last 5 decades about saturated fat.
I'd highly suggest you read the entire article if you can. If not, I am going to try to give you a quick synopsis of the findings here since it was a long article...
First of all, did you realize that although doctors, nutritionists, dietitians, fitness professionals, and the media all have told you that it's a FACT that saturated fats are bad for you, this "FACT" has actually never been proven!
It's actually not a "fact" at all. It was a hypothesis! This goes all the way back to a flawed research study from the 1950's where a scientist named Ancel Keys published a paper that laid the blame on dietary fat intake for the increasing heart disease phenomenon around the world.
However, there were major flaws to his study. For one, in his conclusions he only used data from a small portion of the countries where data was available on fat consumption versus heart disease death rate. When researches have gone back in and looked at the data from all of the countries where data was available, there actually was no link between fat consumption and heart disease deaths. So his conclusions were false in reality.
Second, his blaming of fat intake for heart disease was only one factor that was considered. There was no consideration of other factors such as smoking rates, stress factors, sugar and refined carbohydrate intake, exercise frequency, and other lifestyle factors.
Basically, his conclusions which blamed heart disease deaths on fat intake were really just a shot in the dark about what a possible cause may have been, even though all of those other factors I just mentioned, plus many others, may be the more prominent cause.
Unfortunately, Keys study has been cited for over 5 decades now as "fact" that saturated fat is bad for you. As you can see, there certainly is nothing factual about it.
Since that time, numerous other studies have been conducted trying to link saturated fat intake to heart disease. The majority of these studies have failed to correlate ANY risk at all from saturated fat. A couple of them made feeble attempts at linking saturated fat to heart disease, however, it was later shown that the data was flawed in those studies as well.
Do we actually have evidence that saturated fat may in fact be good for you instead?
Well, let's consider a few examples...
Did you know that there are several well known tribes in Africa... the Masai, Samburu, and Fulani tribes... where their diet consists mostly of raw whole milk, large quantities of red meat, and cows blood? Despite their very high saturated fat intake, they display extremely low body fat levels, and heart disease to natives of the tribe is virtually non-existent.
Now most critics of this example will say that it has to be related to superior genetics... however this is not true, as when they studied tribesman who had moved out of their native lands and started eating more modern day diets, their blood chemistry skyrocketed with heart disease risk factors.
This is true of certain pacific island countries inhabitants as well. Several studies have shown that certain pacific island nations had VERY high intakes of total fat as well as saturated fat from tropical fats such as palm, coconut, and cocoa. Despite very high intakes of saturated fat and total fat, these island natives were typically very lean and heart disease was virtually non-existent.
However, when researchers followed up with islanders that had moved away from their native island and adopted a typical western diet, the heart disease factors were through the roof.
In fact, did you know that although saturated fat intake does increase your LDL bad cholesterol, it actually increases your HDL good cholesterol even further, hence improving your overall cholesterol ratio, which has been proven to be more important that just total cholesterol level (actually total cholesterol is an almost useless number... inflammation is the REAL problem, but that's a whole different topic).
Another fact worth noting in favor of saturated fat...
Saturated fat is comprised of various different types... the 3 most prevalent types are stearic acid, palmitic acid, and lauric acid.
Stearic acid is found in animal fat and cocoa in higher levels. Research continues to show that stearic acid has no negative impacts on heart disease risks. If anything, it's either neutral or beneficial. In fact, your liver breaks down stearic acid into a monounsaturated fat called oleic acid, which is the same type of fat that makes up most of heart-healthy olive oil. Bet you didn't know that!
Lauric acid is beneficial as well. Not only has it been shown to increase your HDL good cholesterol levels significantly, but it is also lacking in most Americans diet and has even been shown to have some powerful immune-boosting effects potentially. It is even being studied currently in HIV/AIDS research to help improve immune function in patients.
Tropical oils such as coconut and palm are the best sources of beneficial lauric acid.
Palmitic acid is the other main component of saturated fat and has also been shown to increase HDL good cholesterol to the same, if not greater extent than LDL bad cholesterol, thereby making it either neutral or beneficial, but certainly not bad for you.
So, if all of these researchers have tried so hard over the years to point the finger at saturated fat, but have continued to fail to show a correlation between saturated fat and heart disease risk, what are the REAL culprits for heart disease?
Well, here are the real causes of heart disease risk:
Trans fats (artificially hydrogenated oils)
Heavily refined vegetable oils such as soy, cottonseed, corn oil, etc. (inflammatory inside the body, and typically throw the omega-6/omega-3 balance out of whack)
Too much refined sugar in the diet (including high fructose corn syrup)
Too much refined starches such as white bread, low fiber cereals, etc
Smoking
Stressful lifestyle
Lack of exercise
Other lifestyle factors
So why does it seem that so many attempts over the years have tried to lay the blame on saturated fat... Do you think it might have anything to do with the muli-billion dollar vegetable oil industry, which has taken over for cooking oils for what used to be mostly animal fats and tropical oils in decades past...
Hmm... do multi-billion dollar industries really have an influence on the way data is portrayed to the public? I think you know the answer to that! And don't even get me started on the cholesterol meds industry! Again, I digress.
I hope this article has opened your eyes about the truth about saturated fat and how you've been misled over the years.
The true FACT is that saturated fat is a neutral substance in your body, and even beneficial at times, not a deadly risk factor for disease. The REAL risk factors are what I listed above.
Keep in mind that this does NOT mean that eating 5 pounds of bacon for breakfast every morning is good for you, and you should only eat foods high in saturated fats. Rather, you still need a to strike a balance for optimal health... this means fruits, vegetables, nuts, seeds, healthy meats, eggs, and small amounts of whole or sprouted grains.
Again, animals raised in an unhealthy manner are not good for you... this is the case with most commercially raised meat and grain fed meat. On the other hand, wild game meats, grass fed meats, free range chickens and eggs (preferably organic) are healthy animals, and therefore the meat is generally healthy for us with better omega-3 to omega-6 ratios than standard commercial meats.
I recently found a great website that has some of the best grass-fed meat available on the market. It's nice to know that what you're feeding yourself and your family is actually good for you! Plus, they delivered the sealed cooler of grass-fed meats right to my doorstep only 2 days after ordering, and everything was still frozen. I was very happy with the service. Here's the site -- http://healthygrassfed.2ya.com/
Learn over 27 unique techniques for stripping off belly fat and carving out sexy 6-pack abs at Abdominal Exercises & Full Body Workouts to Flatten Your Stomach.
Workout at home in only 4-minutes a day by using our innovative training system at Fast Fat Loss Dumbbell Bodyweight Workouts at Home.
Article Source: http://EzineArticles.com/?expert=Mike_Geary
Learn more on how to get rid of that extra fat and get a slim trim body which you can be proud of. Go here to learn more...
Truth About Abs
Showing posts with label make abs. Show all posts
Showing posts with label make abs. Show all posts
Wednesday, November 18, 2009
Saturday, January 24, 2009
Tips to eat ONLY healthy food at restaurants
Eating frequently at restaurants? Beware, it can become one of the main reason to get that extra fat on your body. But, then you say that its not that you like restaurants but it because you travel much, or you have clients with whom you have to eat out etc etc.
Okay! I will give you some tips that you can use while eating out at restaurants and still eat healthy food.
First of all understand the most common food available at the restaurants which always increase your fat, means the food you must avoid:
These items do the major chunk of damage. If you can learn to avoid them you can feel that you have achieved a major success. So try getting away from trans fats, refined vegetable oils, refined starchy carbohydrates, and processed sugar items. This could mean that you should try to skip table bread, the french fries, the heaping portions of pasta and rice.
Oh! my god, you will say then what is left? Well, coming to that try to eat just meat with side vegetables, lot of salads and making the salad a substitute for your french fries, pasta or rice. No restaurant will say no for that.
All restaurants will have this kind of facility to substitute the one type food for another so try salads more.
People with you may look at you when you substitute but its you who have to understand whats good and what bad, you can always tell them that it what you like for a change. Ha ha.
If you scrutinize, you will find that these are the people who will complain first about getting overweight and having tried everything to reduce, but in vein.
Substitution may bring a simple difference but that's where lies the key. Take a look...
Most people will eat a meal out something like this:
A simple substitution could be:
These simple substitution can help you save at least 400 to 900 every time you go to restaurant. Of course the portion size does matter. The other benefit you can see on your cost of dining as well.
On a side note: a good high intensity daily work-out before your meal can help you though to get away from the bad effect of eating the full portions of pasta, rice and breads
An exercise schedule may not fit in your day to day schedule, but if you try nothing is impossible and you can make your meal itself as post - workout meal. After a high intensity workout, you body become ready to handle higher amounts of carb.
A moderate exercise may not get you the results you want.
So, next time you eat out remember these and keep maintaining that lean body. Enjoy your life.
Get the full solution for life on this problem at...
http://www.truthaboutabs.com/
Train hard, eat right, and enjoy life!
Okay! I will give you some tips that you can use while eating out at restaurants and still eat healthy food.
First of all understand the most common food available at the restaurants which always increase your fat, means the food you must avoid:
- Soda item: Food items with soda should be avoided. Examples of such items are juices, drinks, sugar drinks.
- Food that is deep fried
- Starchy food that is refined.
These items do the major chunk of damage. If you can learn to avoid them you can feel that you have achieved a major success. So try getting away from trans fats, refined vegetable oils, refined starchy carbohydrates, and processed sugar items. This could mean that you should try to skip table bread, the french fries, the heaping portions of pasta and rice.
Oh! my god, you will say then what is left? Well, coming to that try to eat just meat with side vegetables, lot of salads and making the salad a substitute for your french fries, pasta or rice. No restaurant will say no for that.
All restaurants will have this kind of facility to substitute the one type food for another so try salads more.
People with you may look at you when you substitute but its you who have to understand whats good and what bad, you can always tell them that it what you like for a change. Ha ha.
If you scrutinize, you will find that these are the people who will complain first about getting overweight and having tried everything to reduce, but in vein.
Substitution may bring a simple difference but that's where lies the key. Take a look...
Most people will eat a meal out something like this:
- Burger or sandwich
- fries or chips
- soda or other sweetened drink (and yes even diet sodas are NOT healthy!)
A simple substitution could be:
- Burger or Sandwich
- Salad or veggies
- unsweetened iced tea or water (say no to diet drinks as well. They are like poison!)
These simple substitution can help you save at least 400 to 900 every time you go to restaurant. Of course the portion size does matter. The other benefit you can see on your cost of dining as well.
On a side note: a good high intensity daily work-out before your meal can help you though to get away from the bad effect of eating the full portions of pasta, rice and breads
An exercise schedule may not fit in your day to day schedule, but if you try nothing is impossible and you can make your meal itself as post - workout meal. After a high intensity workout, you body become ready to handle higher amounts of carb.
A moderate exercise may not get you the results you want.
So, next time you eat out remember these and keep maintaining that lean body. Enjoy your life.
Get the full solution for life on this problem at...
http://www.truthaboutabs.com/
Train hard, eat right, and enjoy life!
Wednesday, January 14, 2009
Guest Column: The Hidden Dangers of Your Excess Abdominal Fat - It's More Serious Than a Vanity Issue! by Mike Geary
by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
Did you know that the vast majority of people in this day and age have excess abdominal fat? The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.
However, what most people don't realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly demonstrated that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.
There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.
The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that "beer belly" appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.
Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase the risk your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.
Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis.
If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There's just no way around it. Besides, a side-effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.
So what gets rid of extra abdominal fat? Is there actually a REAL solution beyond all of the gimmicks and hype that you see in ads and on commercials for "miracle" fat loss products?
The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can't spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn't work that way.
The ONLY solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right.
I've actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise/diet group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.
Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym.
Most people will do your typical boring ineffective cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.
Well, the good news is that I've spent over a decade researching this topic, analyzing the science, and applying it "in the trenches" with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss.
The entire solution... all of the nutritional strategies, as well as training sequences, exercise combinations, and more have all been compiled in my Truth About Six Pack Abs Program.
Keep in mind that the point of this whole program is NOT abdominal exercises (that is only a very small portion of it). The main point of this program is showing you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection.
If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork... it is a proven system that works time and time again for all of my clients on every corner of the globe that actually apply the information I teach. If you apply it, the results will come. It's really that simple.
The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place.
I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS.
Don't waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases.
Get the solution to rid yourself for life of this problem at...
http://www.truthaboutabs.com/
Train hard, eat right, and enjoy life!
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Author - The Truth about Six Pack Abs
Did you know that the vast majority of people in this day and age have excess abdominal fat? The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.
However, what most people don't realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly demonstrated that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.
There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.
The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that "beer belly" appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.
Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase the risk your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.
Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis.
If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There's just no way around it. Besides, a side-effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.
So what gets rid of extra abdominal fat? Is there actually a REAL solution beyond all of the gimmicks and hype that you see in ads and on commercials for "miracle" fat loss products?
The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can't spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn't work that way.
The ONLY solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right.
I've actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise/diet group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.
Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym.
Most people will do your typical boring ineffective cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.
Well, the good news is that I've spent over a decade researching this topic, analyzing the science, and applying it "in the trenches" with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss.
The entire solution... all of the nutritional strategies, as well as training sequences, exercise combinations, and more have all been compiled in my Truth About Six Pack Abs Program.
Keep in mind that the point of this whole program is NOT abdominal exercises (that is only a very small portion of it). The main point of this program is showing you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection.
If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork... it is a proven system that works time and time again for all of my clients on every corner of the globe that actually apply the information I teach. If you apply it, the results will come. It's really that simple.
The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place.
I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS.
Don't waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases.
Get the solution to rid yourself for life of this problem at...
http://www.truthaboutabs.com/
Train hard, eat right, and enjoy life!
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Author - The Truth about Six Pack Abs
Sunday, January 4, 2009
Truth About Abs - Review
Are you tired of trying various exercises, diet programs, crash courses, pills to make those abs strong but still in the same condition?
Well, this is a case with so many people who have started with the abs making programs. So, what you can still try and but gain different results?
Truth About Abs is for you. They promises to be some what different from others.
So, what it reveals:
* dozens of mistakes most people make in choosing the wrong ab exercises & how to supercharge your abs training
* how to change your ineffective and boring cardio routines into super fat burning workouts
* how to eat healthier for fat loss while enjoying your food more and eating more satisfying flavor rich foods
* the truth about how many calories you really need daily, weekly, etc whether your goal is fat loss or muscle building
* why crunches, situps, and leg raises have almost nothing to do with getting a flat stomach and ripped abs
* why you've wasted way too much money on bogus fat-burner pills and other supplement scams
* the facts about whether you really need protein powders and/or meal replacements
* unique diet tips that make eating more enjoyable while reducing your stomach fat
* how to eat fatty foods that are actually healthy and still get six pack abdominals
* and tons more unique fitness tips and advice you need to hear to get on the right track to success for a lean healthy body
So, I think you might have got some idea about what you are doing wrong.
Recommendations:
This product is absolutely recommended for all the health enthusiast and to those who are tried of trying all other ideas and to people who learn from others mistakes.
Bonus:
You can choose to opt-in the news letter provided on this site to stay updated on the latest methods.
Click here to go to Truth About Abs
Best of luck!!
Well, this is a case with so many people who have started with the abs making programs. So, what you can still try and but gain different results?
Truth About Abs is for you. They promises to be some what different from others.
So, what it reveals:
* dozens of mistakes most people make in choosing the wrong ab exercises & how to supercharge your abs training
* how to change your ineffective and boring cardio routines into super fat burning workouts
* how to eat healthier for fat loss while enjoying your food more and eating more satisfying flavor rich foods
* the truth about how many calories you really need daily, weekly, etc whether your goal is fat loss or muscle building
* why crunches, situps, and leg raises have almost nothing to do with getting a flat stomach and ripped abs
* why you've wasted way too much money on bogus fat-burner pills and other supplement scams
* the facts about whether you really need protein powders and/or meal replacements
* unique diet tips that make eating more enjoyable while reducing your stomach fat
* how to eat fatty foods that are actually healthy and still get six pack abdominals
* and tons more unique fitness tips and advice you need to hear to get on the right track to success for a lean healthy body
So, I think you might have got some idea about what you are doing wrong.
Recommendations:
This product is absolutely recommended for all the health enthusiast and to those who are tried of trying all other ideas and to people who learn from others mistakes.
Bonus:
You can choose to opt-in the news letter provided on this site to stay updated on the latest methods.
Click here to go to Truth About Abs
Best of luck!!
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