1) The document discusses various diets and strategies for losing weight, including high fat/low carb diets like Atkins and high carb diets like those from Okinawa and the Tarahumara people.
2) It argues that fructose should be avoided unless for sports training, as it is metabolized differently and more likely to produce fat than other carbs. Moderate exercise alone does not lead to significant weight loss.
3) High intensity interval training is recommended as a quick and effective exercise strategy for weight loss, as it produces hormonal changes that increase fat metabolism for longer after a workout compared to moderate exercise. Tracking metabolic rate throughout the day can help optimize calorie expenditure.
Dr. Scott Collie's Health Tips - ExerciseDrScottCollie
Dr. Scott Collie, D.C., C.N., of Orange County, CA presents part 4 in his Wellness Workshop - Exercise.
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Dr. Scott Collie's Health Tips - ExerciseDrScottCollie
Dr. Scott Collie, D.C., C.N., of Orange County, CA presents part 4 in his Wellness Workshop - Exercise.
You can find more great information from Dr. Scott on his website www.heydrscott.com or by connecting with him on Facebook, Twitter or Pinterest (DrScottCollie).
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Fatty Acids are Aliphatic carboxylic acids and each animal species will have characteristic pattern of fatty acid composition. Thus, human body fat contains 50% oleic acid, 25% palmitic acid, 10% linoleic acid and 5% stearic acid.
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Especially useful for CrossFit and CrossFit Endurance. Lean more on this at http://davesherwin.com
To your health success!
What can you learn from us that will get you the eye-
popping, jaw-dropping, cut physique you’re after? Plenty! After
all, we’ve been training together for more than 10 years at the
IRON MAN Training & Research Center, and almost every
summer during that time we’ve taken our bodies to their limits—
attempting to get into our leanest, most muscular shapes
p o s s i b l e .
We’ve experi-mented with
countless fat-
loss programs
and theories
during that
d e c a d e —
l e a r n i n g
lessons along
the way. That
trial and error
( t h e re were
lots of errors!) helped us hone our fat attack to principles that
work fast, and we’re positive that you can follow our lead and
accelerate fat loss to the extreme (that’s why we wrote this
book).
No question, you’ll feel great when you’re in hard shape, but
that’s only part of it.
Visible abs have sex
appeal and grab
attention like nothing
else. That’s a big
reason you want that
X - treme Lean look,
and we want to help
you get i t. Lots of
men and women are
a l ready using our
body-transformation
programs with great
http://www.buythedietsolution.com
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Ethical_dilemmas_MDI_Gurgaon-Business Ethics Case 1.pptx
hacking fat metabolism
1. Hacking Fat Metabolism
Notes from a personal journey
Noisebridge 5MOF Jan2010, Copyleft Praveen Sinha
2. My diet and fitness
routines are being
iteratively developed
much like prototyping
an engineering
applicaiton
3. Weight Loss Idea #1
Fun Easy and Quick!
(not opposed to it for a couple of pounds, but need something else for
dramatic body change)
4. Design Constraints
Sustainable
fun
effective
healthy
energy producing
All that good stuff
Two Fronts: Diet and Exercise
Data Driven and Research oriented
5. PART 1: DIET
A world of radically different
diets, a lot of which work
Mediterranean:
Somewhere in between
Okinawa: High Carb
Low Fat
Atkins: High Fat Low
Carb
I hear Breatharians lose weight too
6. Hack: Fat is great! (except trans-fat
and excessive omega-6) While dieting
eat lots of fat, sending hormonal
signals to keep your appetite in check
Fat, in of itself, is hard to digest and the Atkins camp is partially right in
that body fat comes mostly from carbs
In fact, “calories in/calories
out” is a partial myth (though I
still constrain my calories)
7. In a nutshell, the more carb/sugary
you eat, the more you have to be
concerned with calories.
(and hunger signalling as well)
8. Carbs are Evil! Yes!
No! Maybe
But what About the
Okinawans and the
Tarahumara who pig out on
carbs and have the highest
longevity on the planet?
9. As it turns out, much like fats and proteins there
are a lot of different types of carbs
Okinawans and Tarahumara Eat lots of
starchy carbs like potatoes and rice but
not so many high sucrose/fructose
foods
10. In particular, Fructose is metabolized
quite differently than other carbs
It is seeming like fructose is a bee-line to
produce 2x more fat than glucose, for a
number of reasons
11. Hack: Avoid Lots of Fructose Unless
Sports Training (but other carbs are probably okay)
HFCS is in everything
in America (read Michael Pollan or just check
ingredients) AND
There has been a steady increase in INFANT
OBESITY as well in the USA -- WTF?
12. PART 2: Exercise
Hack : Track Your Metabolic Rate in Real Time
morning workout Walking home
Sleeping
Coding at work
Walking home
GoWear Fit
BodyBugg
FitBit
and more on
it’s way
13. If you are really concerned
about calorie expenditure, I’ve
found:
1) If you are in an office chair sitting, you may as well be
sleeping
2) Walking/standing around in any form (cooking, running
from police, even shopping) *significantly* adds in up
calorie burn
14. HOWEVER...
“Lots of moderate exercise will
burn calories and lead to
weight loss” -- The official line
Bullshit!! (well sort of)
Why do they keep saying
this!?
15. I moderate exercised for months, boring my ass off in the
gym and was still no better off than this proto-lolcat
16. Hack: Use HIIT
(pulsing to max heart
rate); It’s quick; It’s
effective; it works;
The Tabatha studies had a High Intensity Interval
Training Group, a moderate endurance training
group, and a control group. The HIIT group got
immediate results and lost WAY more in the end
than the other groups.
17. Once again calories in/
calories out is a partial
myth
High Intensity Exercise seems to produce hormonal
changes which increase fat metabolism throughout the day
long after your workout has ended
18. Hack: Insulin is the
most used performance
enhancing drug
I haven’t tried it myself, but insulin combined with dietary
glucose == inexhaustible supply of energy for your
muscles
19. I’ve lost almost 30 lbs
o/ and I’m sure I’ll have
another list of hacks as
the year goes on