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Welcome everyone and thank you for stopping by. This is ‪#‎FATFREE‬ and I am the ‪#‎FATDOC‬. Tonight I am running my mouth and spitting out the facts on exercise and fitness myths that may be making you and/or keeping fat on you.

The exercise myth I’m tackling tonight is: Doing crunches or working on an “ab machine” will get rid of belly fat.

Don’t we wish it was that easy. Think about it. Everyone would be walking around with a six pack if that were true. Unfortunately, the people sporting six-pack abs are a small minority. Don’t believe me? Look around at the people in your house, neighborhood or even who you work with at your job. How many of them are sporting a washboard stomach. #eatlessmovemore

So don’t believe everything you hear on those late-night infomercials! While an ab-crunching device or simple crunches might “help strengthen the muscles around your midsection and improve your posture,” being able to “see” your abdominal muscles has to do with your overall percentage of body fat. If you don’t lose the belly fat, he says, you won’t see the ab muscles. Leaning out is the best strategy to getting it done. Continuing to focus on exercise without eating properly will condemn you to a ‘kegger’ stomach rather than the coveted 6-8 pack.

Next one: Swimming is a great weight loss activity. Yeah, it is. But that doesn’t mean you’re going to drown the fat from your body by lapping the pool.

Yes, while swimming is great for increasing lung capacity, endurance, coordination, muscle control, increasing muscle tone, and even helping release some unwanted stress, unless you are swimming for hours a day, it may not help you lose much weight at all. ‪#‎eatlessmovemore‬

The reason why? Buoyancy. This property of water supports your body, and allows you to not work as hard as if you were on land. So, you are actually getting less out of a workout that you may assume. If you compare the work output of the average swimmer versus the average walker/runner, most likely the land-goer is expending much more energy. Let’s face it: who wants to risk drowning by passing out when working too hard. ‪#‎eatlessmovemore‬

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The best practice is to track your caloric output when you run versus swimming, along with your heart rate and compare the two. If you are burning more in the pool, great. But if not, you may need to increase simple things like the speed at which you swim laps and the various strokes you use. Doggy-paddling just isn’t going to cut it folks.

Three: If you’re not working up a sweat, you’re not working hard enough. True and False. Simply put, sweating is not necessarily an indicator of exertion or effort. In actuality, sweating is your body’s way of cooling itself. We aren’t fortunate enough to regulate our body temperature by panting like our K-9 friends. We have to use the water to remove heat through evaporation.
‪#‎eatlessmovemore‬

 

And yes, while you are putting forth some effort in your workout, you happen to sweat, don’t be fooled. There are much more important measurable that hint at how hard you are working. Things such as heart rate, respiratory rate, caloric output and blood pressure changes (anything higher than 20 mm HG is too much). You don’t have to soak your clothing to get results. And let’s face it: some people just don’t sweat that much. So it’s possible to burn a significant number of calories without breaking a sweat: Try taking a walk or doing some light weight training.

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Lastly: Fasting will help me lose weight quicker. WRONG!!!!

Your biggest weigh loss will come during sleep, if you raise your metabolism. It’s all about energy expenditures.

If you expend a lot of energy, your body knows that it needs more of it. Most energy systems of the body (if not all) are time dependent – more time, more energy released. When you are awake, you’ll tap into CP, ATP, or even glucose driven systems. So your brain anticipates what activity is about to be called upon and communicates to your body in a lot of the above-mentioned fancy jargon that simply says, “I don’t have a lot of time, I need to burn quickly.” So your body responds and acts accordingly.

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So that’s it for tonight gang. Hope you learned something new. Big take away: there’s no easier way to maintain good health than to live smarter. Educating yourself before starting any program will help you maximize your results. Take care! #eatlessmovemore #FATFREEFORLIFE 2016

 

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I’m going to give you three sure fire ways to burn calories more efficiently. One – exercise. The most obvious one right. But there are many ways to skin a cat. It’s no longer just all about cardio. ‪#‎eatlessmovemore‬

The best way to add to the normal burn is to add lean muscle mass. That means you need to strength train. At least a third of the time you are in the gym, if not half.

Muscles require energy to be maintained. Therefore, the processes of your body to do so is governed by the efficiency of the system. Your metabolism.‪#‎eatlessmovemore‬

Once your metabolism increases, the body burns fuel (glucose, ATP, fat, carbohydrates) at a faster rate and even goes into storage centers (fat) to pull what is not available so that you don’t shut down. Exercise alone is not enough to make this happen. Lean muscle mass is the key. I burn more calories during my strength training workouts as I do during an hour of Spin Class (cardio).

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The next key – eat right. ‪#‎eatlessmovemore‬

Eating the right foods at the right time of day can make a serious impact in how you manage what goes in, gets used and stays in your body.

Recommendations for eating during the day: Morning – high carbs 60-70% of your plate with 20% veggies and 10% protein, Lunch -carbs 30-40% of your plate with 20% veggies and 40-50% protein, Dinner – carbs 10-15% of your plate with 60% veggies and 20% protein.

Also, avoid eating desert prior to eating your meal. This causes a serious spike in your blood sugar and subsequent insulin dumping into your bloodstream. That drives your appetite and makes you want to eat more. So there is a huge chance that you will over eat when you shouldn’t. To go a little further, there is a chance that if you eat your food, you may not want to eat the desert at the end. ‪#‎eatlessmovemore‬

You need fuel foods and junk foods that slow you down should be substituted by healthy alternatives.

 

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Lastly – sleep patterns make a difference in weight gain. If your sleep cycle is off, so too will be your eating cycle. You will eat at crazy times of the night and most likely crave foods that are unhealthy for you. High calorie foods are normally the culprit.

 

Avoid eating late at night unless you chow down on things like nuts and yogurts, that take longer to digest and break down, thus increasing your metabolism. ‪#‎eatlessmovemore‬

 

 

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The following is a transcribe of Braxton’s FB Chat and some of his Twitter chat on getting a six pack.

Join the conversation!

https://www.facebook.com/DrBraxtonCosby?fref=photo

The first one up, and my personal favorite are planks!

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Here’s why. When it comes to sculpting the rectus abdominis, no exercise matches planks. Studies show that there is a 25% more muscle tension gain from doing planks *(whether timed or repetitions) when compared to crunches. That means, that you get more bang for you buck, or more results for your efforts than just basic crunches.

What makes planks so effective? I.C.E. – isometric, concentric and eccentric muscle contractions occur in the stomach muscles when you perform a plank. ‪#‎eatlessmovemore‬

 

 

The next one is reverse lower extremity curls. In this exercise, I challenge you to bring your feet all the way to the floor and tap it lightly, then return your knees to your chest. 11058819_851978224850953_5023575233410260260_n Try isolating the oblique muscles when you perform reverse abdominal curls by flattening your stomach as you lower your feet to the ground. This will help you avoid the so-called ‘hot dog stomach’ phenomenon. Lastly, Heel Clicks, or sometime they are referred to as scissors. 11796262_851979451517497_8882709246587930544_n I love this exercises because it really challenges the entire trunk to stabilize proximally, while allowing your legs o move distally. Therefore, the maximal effort is exerted on the abdominal to remain contracted while performing the movement. Ok, so here is my fitness tip for performing these 3 awesome belly- shaping exercises. Start out with timed intervals first. Holding the positions in the pictures for say 15-30 seconds, with 2-3 intervals. Then gradually move up. Once you are able to hold for 60, then advance to sets and repetitions. ‪#‎eatlessmovemore‬ But remember this one little nugget about abdominal exercises: high reps work best with little to no resistance. But make sure to move through the full range. This allows the muscle to elongate and contract at optimal positions to maximize the tension!

 

 

 

 

 

2-3 sets of 20-30 repetitions will get the results you are looking for. Keep this up and you’ll be burning in no time. Thanks for stopping by and stay active. ‪#‎eatlessmovemore‬ Until next time!

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11700902_845609502154492_4477754992577455861_oFrom Dr. Braxton A. Cosby:

“SO what it metabolism anyway? Simply put, it’s the chemical processes that occur within a living organism in order to maintain life.

As it relates to losing weight, metabolism or the process by which metabolism is carried out is the summation of activities within the body that assist the organism to stay alive. Breaking down food, compounds, and other chemicals to provide energy and remove waste products.

As it relates to losing weight, metabolism or the process by which metabolism is carried out is the summation of activities within the body that assist the organism to stay alive. Breaking down food, compounds, and other chemicals to provide energy and remove waste products.

The measure of metabolism is called the BMR or the basal metabolic rate, which grades how efficient the body is carrying out these processes. Some individuals have a high BMR and others are lower. What dictates the efficiency of the system are few variables.

Variables such as genetics (can’t fix), activity level (can fix), types of foods we consume (can fix) and muscle mass (can fix). The higher we boost our metabolism, the more calories we burn.

These calories not only come from available sources that we eat, but also from fat stores on our body. If we ramp up our metabolism, our body will seek out the energy sources at a very efficient rate, with organs and muscles doing their part. This ‘activity’ churns up a lot of energy and over time, fats stores are reduced (energy givers) and we lose weight. You can manipulate this, to some degree. But as Master Yoda says, you have t be willing to do the work.

Here are some foods to ramp up that metabolism. Blueberries, almonds, whey protein, salmon, spinach, turkey and oatmeal. Eat up and slim down.

And as far as exercise goes, here is what you can do. Exercise at least three times as week, incorporating training that keeps your heart rate at a competitive rate and builds lean muscle mass. Heart rate suggestions: 220- your age and divide that number by 65-75% depending on where you are physically. Muscle mass building – maintaining muscle mass requires a lot of energy from the body and the work that it takes is the key because it will keep you body in metabolic overdrive. Thus, your metabolism will soar.

But you’re probably wondering where the quote I gave earlier about burning more fat in your sleep comes from, right?????

The energy systems of the body are time dependent. If you need energy quickly, your body chooses one system over the other. It’s a lot of technical jargon, but ultimately, when you sleep the body can provide energy from fats stores slowly over time. Since you’re not doing anything while you sleep, it draws at a consistent, steady rate. If you have spiked your metabolism by doing what I suggested, you will pull from fat stores at a very high rate, and begin to see the difference on the scale and in the mirror.

Not bragging here, but I want to demonstrate how this works. On a good day of cardio-fat burning for me, spin class 20-21 miles, I can lose up to 1-2 pounds over night if I log at least 6 hours of sleep and watch what I eat. That’s because my metabolism is jacked and my body is ‘seeking’ lost energy stores to rebuild and repair damages muscle during exercise.

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