HOW EXERCISE PROMOTES FAT LOSS

Brown fat is a highly thermogenic tissue that converts energy to heat instead of storing it as fat. Exercise promotes fat breakdown and use by causing muscles to release a hormone called PGC1- alpha, which triggers a messenger called BAIBA (beta-aminoisobutyric acid) to increase caloric expenditure— according to a study from Harvard Medical School led by Lee Roberts and Robert  Gerszten. These newly discovered chemicals change white fat in the abdomen into brown fat, which promotes overall fat loss.

This study helps explain why intense exercise promotes fat loss, even though carbohydrates are the principal fuels during exercise  at intensities above 65 percent of maximum effort. Intense exercise  causes more PGC-1 and BAIBA production than moderate-intensity  exercise. In humans, higher BAIBA levels are linked to reduced metabolic risk factors.

Burn Fat With Extra Virgin Olive Oil

As you know, pathologic fat accretion results in obesity. The medical community and pharmaceutical industry have been struggling to address this burgeoning condition in the Western culture— particularly in the United States. Obviously, individuals have also been struggling in their attempts to avoid or correct unsightly  or unhealthy fat gain. Imagine the shame these professionals and people must feel when they realize they  may have been ignoring a risk-free, health-promoting, inexpensive dietary ingredient that can enhance fat loss.

EVOO Extra Virgin Olive Oil,” popularized by the vibrant and spunky television personality Rachel Ray. Despite an electrifying smile and energetic personality, Rachel Ray does not possess an athletic physique. That may be a result of her goal being flavor, not physiology. EVOO is a staple in Mediterranean  cuisine, underappreciated and underutilized in Northern European and American kitchens. Olive oil is a prominent  component of the Mediterranean diet, highly regarded for  its health-promoting effect— particularly cardiovascular  health. Yet, one never hears of olive oil connoisseurs  extolling the weight-loss and fat-burning properties of EVOO.

Olive oil is graded “extra virgin” based upon the unprocessed manner of extraction and low acidity, as  dictated in the United States Standards for Grades of Olive Oil and Olive-Pomace Oil and other authorities. Not specified in these documents is polyphenol content, an  important factor in the health-promoting effects of  EVOO. Surprisingly, the highest polyphenol content is often found in the “big box” store brands (e.g., Kirkland brand— Costco) of EVOO, and most (69%) imported EVOO  failed when tested for sensory and chemical standards. This may represent shipping and storage (e.g., transit delay, light or heat exposure) issues, or adulteration with inexpensive, lower grade olive oil.

Olive oil has a very high content (77%) of monoun-saturated fat (predominantly oleic acid— 55%), with the  remainder consisting of polyunsaturated (9%) and  saturated fat (14%). In addition to the polyphenols, there  is also a considerable presence of diacylglycerol (DAG). DAG is similar to fat (triacylglycerol or TAG) in that a glycerol backbone is bonded to fatty acids. Fat (TAG)  contains three fatty acids attached to the three binding  sites, whereas DAG has only two fatty acids attached. As  there are three sites (1,2,3), DAG can be designated as 1,2-DAG or 1,3-DAG. EVOO has a higher ratio of 1,2- to  1,3-DAG. All these components contribute to olive oil’s ability to aid in managing weight at the least, if not also aiding in fat loss.

HEALTH BENEFITS

The polyphenols are a complex blend. When examining studies of polyphenol-rich olive oil, it is clear that health benefits are realized in humans, including: cholesterol (total and LDL) and triglyceride reduction, increased HDL (good) cholesterol, improved antioxidant status,  and reduced systemic inflammation. In regards to fat loss, one polyphenol demonstrates real potential as an  adjunct (add-on) to existing obesity treatments. Oleuropein is one of the most potent antioxidants in  olive oil, likely accounting for many of its protective  effects against cardiovascular damage, neurologic  degeneration, and oxidative-related cellular damage. If the findings in animal studies translate to humans,  oleuropein (or the related polyphenol, hydroxytyrosol)  may also protect against hepatic steatosis (fatty liver). When fat infiltrates the liver, due to alcohol abuse, high-fat diets, obesity, or other causes, it leads to harmful changes, such as inflammation and insulin resistance. Insulin resistance precedes type 2 diabetes which not only impedes fat loss, but also places the individual at greater risk of cardiovascular events (e.g., heart attack, stroke) and other disease states.

FAT REDUCTION AND REDUCED INSULIN RESPONSE

More relevant and exciting is oleuropein’s effects on reducing fat. Oleuropein has been noted in published  research to divert stem cells away from becoming fat cells. It is essential when reducing fat cell number to   avoid overwhelming the remaining fat cells. Otherwise, fat cells expand, becoming hypertrophic and secreting  harmful adipokines that increase inflammation. Oleuropein may avoid this consequence by increasing fat burning, accomplishing this by increasing sympathetic tone (adrenalin and norepinephrine release), and uncoupling fat-calorie burning in brown fat.

DAG, or diacylglycerol, is very similar to “regular” dietary fat (TAG), but has distinct effects in the body  that support its use in weight loss. The greatest support  was for 1,3-DAG. DAG has been shown to reduce the  insulin response to a meal, as well as postprandial  triglyceridemia (elevation in blood fat concentration  after a meal). 16-18 DAG oil has also been shown to  increase fatty acid oxidation (burning fat for calories)  using a highly concentrated form. Research on DAG oil was promising, but has been delayed as commercial  sales have been halted due to safety concerns. Manufacturer Kao believes the deodorizing process  creates byproducts responsible for the adverse effects.

INCREASED CALORIE AND FAT BURNING

As mentioned, olive oil is rich in monounsaturated fatty acids, with oleic acid being the most prominent. Oleic acid is a metabolically beneficial fatty acid, in that it is readily  oxidized, meaning that it is burned for calories rather than being stored as body fat. The net effect can result in an  overall increase in total energy expenditure— in other words, you may end up burning more calories just by consuming  olive oil, and nuts, as opposed to other calorie-equal food sources. Exercise-free calorie burning, even if it is not a huge number, is a benefit to anyone looking to manage or reduce (fat) mass. Oleic acid is not just a calorie source, but also acts directly  or is a precursor to signaling molecules. The last several years have seen the emergence of an appreciation for fatty acid-derived messengers to act as paracrine hormones.  Paracrine hormones act on tissue immediately surrounding  the cells that generate the chemical signal. One such  hormone is called OEA— an acronym for oleoylethanolamide. OEA can be generated from dietary oleic acid, or from oleic acid bound in the membrane of the intestinal epithelial cells.

These cells, which line the inside layer of the small intestine, sense the intake of nutrients. This stimulates an enzyme to cleave (take off) an oleic acid molecule from the  phospholipids that form the cell membrane. Other enzymes  convert the oleic acid into OEA, which interacts with  receptors that signal the brain (via the vagal nerve) that  enough food has been consumed. Once the brain realizes that  the energy needs have been satisfied, eating should stop.

OEA also affects other tissues in manners that aid in fat loss. Exciting research was recently published reporting that OEA stimulates the “browning” of white fat. This is one of  the processes also attributed to the muscle-derived hormone, irisin. “Browning” refers to a metabolic change in  the fat cells that store fat, increasing the number of  mitochondria (fat burning organelles inside the cell) and  enzymes that drive fatty acids into the fat-burning furnace,  rather than the saddle-bags of fat-storing droplets. Not only  are fat cells turned into fat burners rather than fat storage,  these “browned” cells are more sensitive to the signal that  activates this calorie-burning effect. A similar effect is  seen in skeletal muscle, in that OEA stimulates the oxidation of fatty acids (fat burning).

SUPER FOOD

Olive oil provides protective effects against many of the chronic conditions that plague the U.S. Through the actions of its component factors, it activates fat-burning tissues to  favor increased oxidation of fats for calories, or heat loss. The identification of the oleic acid derivative paracrine  hormone, OEA, promises new exciting research in this area.  With the withdrawal of processed DAG oil due to concerns  of the adverse effects of adulterants, olive oil remains as  one of the highest concentrated sources of DAG (5.5%). The  net effect, which appears to require regular consumption of  at least 50 grams daily, appears to be a healthier and fat- reducing metabolism. 

Olive oil alone won’t get you lean. But failing to include olive oil in the diet may impair or even prevent maximal fat loss.

Get Abs for Summer with Stability Ball Crunches

Winter is packed with holiday calories that just seem to accumulate on the waist and the hips as if drawn by magnets. A short-term strategy is to hide the winter accumulation under baggy clothes for a few months, especially when it seems like winter will never end. However, the truth is that very soon, summer will be here, and with it comes the shedding of the baggy sweatshirts. The good news is that there is still time to get your waist into a super thin, tight and flat shape for unveiling this summer. If you become serious about your abdominal training, you must elevate your metabolic rate to help consume the adipose (fat) tissue that has taken up residence on your waist over the winter. A workout will elevate your metabolic rate for several hours even after your last set or stride has been completed, so it is very important that you don’t miss any scheduled sessions. However, you will also need to step it up a bit by adding 30 to 40 minutes of aerobicseach training day. Assuming that you are in good health, the cycling or running/walking should be intense enough to push your heart rate to 70 percent of your maximum (your predicted maximum heart rate is 220 minus your age). If you have the time, the best approach is to do your aerobics at a different time of day than your weights because this will give two chances to increase your metabolic rate each day (but who has that type of time?). If your schedule is just too crazy to do this, then pack both your resistance and aerobicworkouts together, because that is much better than missing out on either part of your training quest.

The best abdominal exercises shorten the fibers in the front and sides of the abdominal wall and they do not stretch these muscles. Crunches on a stability ball will do exactly that by inducing strong shortening contractions while also challenging your core with the extra stresses associated with balancing on the ball.

MUSCLES USED

The rectus abdominis muscle is the primary anterior abdominal muscle that is activated in crunches on a stability ball. The left and right halves of the rectus abdominis is separated by the thin tendon-like linea alba. When both halves contract, the rectus abdominis muscle pulls the trunk forward so that your head and chest will move closer to your hips.

The external and internal oblique muscles are also activated by crunches on a stability ball. The fibers  of the external oblique muscle are angled in the same direction that your  fingers would point if you were to put  your hands in your pockets. When both sides of the external oblique  muscles work together, they flex the  trunk and move the head towards the feet. The internal oblique muscle sits  just deep to the external oblique muscle and connects to the iliac bone of the hip. Its fibers run around the side of the trunk at right angles to the external oblique muscle and attach to the lowest three or four ribs.Like the  external oblique muscle, the internal oblique flexes the trunk at the waist  and moves the head towards the feet.  Both internal and external oblique  muscles can help twist the torso from  side to side.

You should work up to three sets of 25 to 30 repetitions. As your abdomen gets stronger and tighter, you can increase the intensity by holding the top position for up to four seconds in each repetition. Another way to elevate the intensity for the internal and external oblique muscles is to add a slight twist to one side,  then the other as you are coming upwards  on successive repetitions. However, if you  choose to twist, make the twist slow and not fast. Moving your feet closer to your hips will  also make this exercise harder to do. Finally, as you progress and your abdominals are really getting in shape, you can make the exercise  more challenging by placing your fingers along the side of your head (not behind your head)  instead of on your chest or beside your thighs. Alternatively, you can hold a light weight in outstretched arms as you do the exercise. Crunches on a ball might look easy enough from a distance, but it is really pretty chal- lenging and effective. If you set your goals,  tighten your diet, increase the frequency of  your aerobics and hit the ball with crunches as  part of your regular abdominal training, your  thin, tight and flat abdomen should be ready  just in time for summer.

STABILITY BALL CRUNCHES

1. PLACE A STABILITY BALL ON THE FLOOR, THEN LIE ON IT WITH YOUR LOWER BACK PRESSED INTO THE BALL. YOUR KNEES SHOULD BE BENT TO 90 DEGREES AND WITH YOUR FEET PRESSED FIRMLY AGAINST THE FLOOR.

2. YOUR STARTING POSITION IS WHEN YOUR UPPER BODY IS PARALLEL  TO THE FLOOR AND YOUR UPPER TORSO IS HANGING OFF THE TOP OF THE BALL.

3. CROSS YOUR ARMS ON TOP OF YOUR CHEST TO REDUCE NECK  STRAIN THAT COULD RESULT IF YOU PLACED YOUR HANDS BEHIND THE BACK OF THE HEAD POSITION, AS THIS PREVENTS PULLING YOUR HEAD FORWARD AS YOU ARE COMING UP ON EACH REPETITION.

4. KEEP YOUR HIPS STATIONARY AND YOUR FEET ON THE FLOOR AS  YOU FLEX YOUR TORSO BY CONTRACTING THE ABDOMINALS AND CURLING  YOUR SHOULDERS AND TRUNK UPWARD. RISE UP AS HIGH AS YOU CAN  BUT DO THIS SMOOTHLY OVER ABOUT TWO SECONDS AND WITHOUT  JERKING YOUR TORSO UPWARD. ALSO ENSURE THAT YOUR LOWER BACK  MAINTAINS CONTACT WITH THE BALL.

5. SLOWLY CONTROL YOUR UPPER BODY AS YOU RETURN TO THE  STARTING POSITION. TAKE ABOUT THREE SECONDS ON THE WAY DOWN.  ONCE YOU REACH THE STARTING POSITION, IMMEDIATELY BEGIN THE NEXT  REPETITION UPWARDS.

6. EXHALE AS YOU COME UP AND AS THE ABDOMEN FIBERS SHORTEN AND INHALE AS YOU COME DOWN.

SMARTER SQUATS FOR TONED GLUTES

Correctly performed squats dramatically increase leg strength and power, enhancing athletic performancewhile also stimulating growth of lean muscle mass in the lower body. It is generally accepted that squats increase muscular strength over the longer term by boosting muscle hypertrophy and increasing the number of connections between motor neurons and muscle cells for greater muscular contractile force.

However, certain squatting techniques can instantly boost muscle power by rapidly increasing muscle contractile force without requiring additional muscle mass or neuromuscular connections. This phenomenon occurs by a process known as post-activation potentiation (PAP), which utilizes two different mechanisms to immediately promote greater muscle strength. The first mechanism involves greater activation of the myosin regulatory light chain protein typically triggered by a maximum intensity lift.  When more myosin regulatory light chain is triggered, it increases the number of interactions between actin and myosin, the two muscle proteins that drive muscle contraction. As a result, the contractile force of the following lift is increased. In the second mechanism, an initial high-intensity set causes a spike in nerve cell activity that subsequently producesadditional muscle fiber excitation and muscle force for the next few sets.

Many studies have shown that the back squat potently induces PAP5-7 where the primary factor promoting PAP is the use of heavy weights. However, more recent scientific work has shown that, in addition to heavy weights, several variations of the squat can also effectively induce PAP and using these PAP-inducing techniques should increase the weights you lift, not in a month or year, but the next time you hit the squat rack.

DEEPER SQUATS TRIGGER MORE PAP 

The range of motion (ROM) performed while squatting strongly influences exercise intensity. While performing a partial ROM squat permits the use of more weight for greater intensity, the reduced range of motion minimizes muscle stimulation. On the other hand, full ROM squat movements trigger greater muscle contraction. Because greater muscle fiber excitation has a greater ability to induce PAP, full ROM squats should conceivably elicit a greater PAP response.

As shown in a recent study by Esformes et al., the different demands put on the body by full and partial ROM squats does, in fact, produce different levels of PAP, yielding considerable differences in muscle power output. In this study, researchers had each subject do a three-repetition maximum, performing either full or partial ROM squats, and then five minutes later each subject performed a vertical jump to assess muscle power output. The full ROM squat group increased jump height much more than the partial ROM squat group, gaining 4.6 centimeters in jump height compared to 3 centimeters and demonstrating a considerably larger PAP-inducing effect from full ROM squats compared to partial ROM squats.

LONGER REST PERIODS, MORE MUSCLE POWER

The most effective rest interval for building maximum squat strength during high-intensity training should be long enough to permit full recovery of the neuromuscular system, roughly three to five minutes, and may need to be a bit longer to maximize the positive influence that PAP has on muscle force production. The relationship between ample rest and maximal PAP was recently elucidated in a study9where scientists at the University of Sao Paulo had 11 young men, with significant training experience, do a maximal set of squats after warming up followed by varying rest periods of one to seven minutes with each subject, then doing one set at 50 percent of their one-rep max. During this set, the researchers measured the power generated from each subject in order to see if PAP could increase power output. The results showed that PAP did increase power production and that the longer the subjects rested, the more power they generated. For instance, subjects generated significantly greater power output during the concentric phase of the squat after a seven-minute rest period compared to resting for just one minute.

KAATSU-STYLE SQUATTING

While PAP is usually activated using heavy weights at approximately 80 to 90 percent of the one-repetition maximum, kaatsu training can induce PAP despite the use of lighter loads of roughly 20 to 30 percent of the one-repetition maximum. This is because kaatsu training involves the restriction of blood flow to theexercised muscle groups, which triggers the preferential activation of fast-twitch muscle fibers. This preferential activation of fast-twitch fibers deceptively represents high-intensity training to the body, as fast-twitch muscle fibers are usually activated at high-intensity training only— thus giving this mode of training the capacity to induce PAP. In a study by Moore et al., resistance training at an intensity of 50 percent of the one-repetition maximum resulted in significant increases in strength when combined with blood flow restriction, while a second group training at the same intensity, without occluded blood flow, elicited no gains in strength. The results of this study illustrate that low-intensity kaatsu resistance training produced an adequate stimulus for increasing muscle strength by activating PAP without the need for heavy weights. While no study has ever investigated the ability of kaatsu squat training to induce PAP, studies have shown that kaatsu squatting causes a considerable increase in strength ostensibly. This is because kaatsu training caused PAP in the lower body in a very similar way to kaatsu-induced PAP in the upper body as shown in the previously cited study.

In summary, the simultaneous use of PAP-inducing squatting techniques, including kaatsu-style squatting through a full ROM with ample rest periods, should synergistically elicit PAP for appreciable gains in lean muscle mass. Furthermore, because PAP rapidly enhances the muscle cells’ contraction force, it represents a complementary approach to the more gradually acquired gains in muscle power from standard squatting methods that increase muscle hypertrophyand neuromuscular activity. Taken together, the potentiation of muscle tissue to contract with greater force, via PAP, should enrich the response to elevated neuromuscular activity and muscle cell hypertrophy that results from standard training methods, ultimately promoting superior gains in strength and lean muscle mass.

YOGA AND WEIGHT LOSS

Yoga is a great addition to any fitness program for its ability to improve balance and flexibility.  But what about yoga and weight loss? Several studies seem to support the claim that, indeed, yoga can help you lose weight by decreasing stress hormones and increasing insulin sensitivity, which signals the body to use food as fuel instead of storing it as fat. Here’s a closer look at a few of the studies concerning yoga and weight loss.

Restorative Yoga for Overweight Women

Is yoga more beneficial— or does it have the same benefits— as stretching  when it comes to weight loss? Marie G. Araneta, Ph.D., MPH, and colleagues  designed a study to determine what  would benefit overweight women more— a 48-week program of  restorative yoga, or a program involving  stretching exercises. Over the six months of the study period, both  groups lost weight, but the yoga group  lost significantly more subcutaneous  fat (fat that lies directly underneath the  skin as opposed to being found around internal organs, etc). The yoga group lost an average of 1.3 kg at six months, while the stretch group lost about .7 kg. In addition, the yoga group maintained the weight loss, reaching 1.7 kg at the 48-week mark.

The women in the yoga group had an average age of 55 years, while the stretch group was 54. At the start of the study, there weren’t significant differences in weight and subcutaneous fat between the two groups, and all participants had the metabolic syndrome.

It’s important to define “restorative” yoga here, as it differs from other forms of yoga. Rather than focusing on flowing body movements and balance poses, restorative yoga focuses more on relaxation and stress reduction. According to the American Journal of Managed Care, restorative yoga does involve stretching and body alignment, this type of yoga is typically performed in a reclined or seated position, with limbs and parts of the torso being supported by blankets, pillows or padded bolsters. In addition, restorative yoga poses are held longer than in other styles of yoga— sometimes as long as seven minutes— and measured breathing is an important aspect of this practice.

So why the difference in weight loss in the two groups? It’s been found that restorative yoga reduces levels of cortisol— the chemical in the body that increases with stress and has been shown to increase abdominal fat. However, when presenting the results
of the study at the 73rd Scientific Sessions of the American Diabetes Association in Chicago, Araneta said this is not an indication that restorative yoga should replace aerobic activity— instead, the practice could particularlybenefit severely obese patients who are unable to do other physical activities.

Mindfulness and Weight Loss

A study done in 2005 performed by medical researcher and practicing yogi Alan Kristal, DPH, MPH found that yoga can help people lose pounds— or at least help them from gaining weight, according to WebMD.

Funded by the National Cancer Institute, the study involved 15,500 healthy, middle-aged men and women. Participants completed a survey about their physical activity and weight between the ages of 45 and 55. In the study, practicing yoga was defined as performing at least one 30-minute session per week for four or more years. The participants who practiced yoga and were overweight to start with lost about five pounds, while during that same period those who weren’t practicing yoga gained about 14 pounds, according to WebMD.

Kristal told WebMD that from a scientific standpoint, it’s unclear how yoga could help people keep off the weight, but that most likely it’s related to yoga’s “mindfulness” and ability to help “change the relationship of mind to body, and eventually to food and eating.” In addition, yoga may also help people to be more aware of what they’re eating, and what it feels like to be full.

Hot Yoga

Many yogis have also reported weight loss from hot yoga. Hot yoga, also known as Bikram yoga, is  practiced in a room heated to 105 degrees with 40 percent humidity, and is considered by some to be the most intense type of yoga. It’s quite popular now but in case you haven’t tried it, Bikram yoga classes are 90 minutes long and include 26 postures and two breathing exercises.

According to www.bikramyoga.com, Bikram yoga works by creating a tourniquet effect: stretching, balancing and creating pressure all at the same time. Pressure is created because the blood supply in the arteries and veins is being cut off, and when released, the blood rushes through the veins and arteries, flushing them out. Although it is a higher-intensity yoga class because of the heat, Bikram yoga is for any fitness level, including those new to yoga.

So what about the weight-loss effects of hot yoga? While the scientific research on Bikram yoga is
limited, it’s been reported that Bikram yoga may help to normalize appetite and help to diminish unhealthy cravings because the digestion, respiration, endocrine, lymphatic and elimination systems begin to work together harmoniously. Other reported benefits of hot yoga include the ability for deeper stretching, better circulation, muscle and joint balance, and more.

Yoga for Overall Health

More and more yogis are spouting the weight-loss benefits of yoga and sharing their own experiences. But no matter what, yoga is a great addition to any workout program— less stress and more flexibility will certainly help you in other aspects of your training, as well as your everyday life. 

HIGH-INTENSITY CARDIO BLAST - BURN 1000 CALORIES

High-intensity interval training was listed as the top fitness trend for 2014 in the November/December 2013 edition of the American College of Sports Medicine’s Health & Fitness Journal. It  was the eighth consecutive year of the annual survey of health fitness professionals, and the survey helps the fitness industry make important decisions based on growth and development the following year.

Since high-intensity interval training is expected to be a top trend of 2014, let’s take a look at the science behind the workout and how to incorporate it into your own fitness routine.

A MORE EFFECTIVE WORKOUT

High-intensity interval training is a method of exercising that constantly challenges your body, which is what makes it so effective. In addition, research has shown that HIIT  limits muscle loss that can occur with traditional steady-state cardio workouts. So if you’re looking to preserve that  lean muscle mass, HIIT is definitely the way to go. It’s also been reported that the most effective cardio workouts combine high and low intensities— which is exactly what HIIT training consists of. As a result, HIIT tends to burn more calories because of the intense bursts.

What’s also interesting about HIIT training is that even though it is shorter in duration, it induces muscle metabolic and performance adaptations that are actually similar to longer duration, low-intensity exercise, but in less time, according to research. There’s also the “post-exercise” benefit of HIIT. For more than 24 hours after a HIIT workout, the body’s metabolism is increased, which means that even when you are done with your high-intensity workout, you continue to burn calories at a higher rate. In fact, a study by Canadian researchers found that, indeed, excess post-exercise oxygen consumption— which is a measure of additional calories burned— was higher following HIIT compared to endurance training.

An aerobics workout like jogging or cycling continuously for 20 minutes will burn about 150 calories at 70 percent of maximum effort. So what about interval training? According to a University of Buffalo study led by Luc Gosselin, 10 minutes of interval training at 90 percent effort burned 195 calories. For this study, the interval training included exercise-rest durations that varied between 30 and 90 seconds of exercise, and 30 and 60 seconds of rest at maximum effort.

HIIT FOR HEALTH

Another study conducted by Perry and colleagues examined the skeletal muscle and whole-body metabolic  adaptations that occurred following six weeks of HIIT. The researchers found that the HIIT training resulted in an increase in citrate synthase and cytochrome c oxidase, which means an increase in fat oxidation. The study also found an increase in the total GLUT 4 receptors, which are located on the muscle membrane and act as the doorways that allow insulin to transport glucose into the muscle. With the increase it total GLUT 4 receptors, benefits may include improved insulin sensitivity and decreased risk of type 2 diabetes, obesity and coronary artery disease.

THE 1000-CALORIE CARDIO BLAST

Leading Australian fitness trainer and well-being expert Mark Moon is a firm believer in high-intensity interval training. Creator of the Get Fit Fast program, which includes workouts that combine strength and cardio for every fitness level, Mark  has over 15 years of experience as a master group fitness instructor.

To help us put the benefits of HIIT into practice, Mark shared a high-intensity interval training program that can burn 1,000 calories. All exercises are to be performed for as many reps as you can complete (with perfect technique and control) in 30 seconds. Rest 30 seconds before moving to the next exercise.

Depending on your fitness level, rest one to two minutes between each section, or just enough time to grab a quick drink and get ready for the next portion of your workout.

EXERCISES:

SHOULDER PRESS: Hold dumbbells at shoulder height with elbows out to the sides and palms  facing forward. Lift the dumbbells straight up until they almost touch and your arms are just short of  straight. Lower dumbbells and repeat.

SQUAT JUMPS: Start with legs together. Jump out to a wide low squat. Jump back to the starting position.

JUMP LUNGES: Begin in a lunge position with one foot forward. Jump in the air and land in a lunge with the other foot forward. Continue alternating.

CABLE LAT PULLDOWN: Either standing or seated, grab two cables attached to the high pulleys. Your arms should be crisscrossed, so you are grabbing the cable on the oppo-site side. Palms facing forward, pull the handles down and rotate your hands so that they are facing each other at the bottom. Return to starting position.

MOUNTAIN CLIMBERS: Get in the plank position. Bring one leg forward under your chest while the other leg is extended, and then switch. Continue alternating your legs to your chest. Go as fast as you can while keeping your body and abs tight.

HAMSTRING CURLS: Depending on the machine, position yourself either standing or kneeling. Once in position, place the heel of the working leg under the pad. Keeping the abs tight, slowly contract hamstrings until your heel touches your glutes. Change legs and repeat with no rest in between (most women should begin with 10 to 20 pounds).

GET CULTURED TO LOSE FAT AND STAY HEALTHY

Forget calories and exercise for a minute and focus on the latest weapon in the war against obesity: bacteria. There’s an entire community consisting of billions of microscopic organisms (microbes) that have made the human gut their home. Without these microbes we wouldn’t be alive today— they help us digest food, make some of the vitamins our body needs, influence endocrine functioning and enhance immune system defenses. But more recent research suggests that the collective population of bacteria in the gut, called microflora, can also keep us lean.

BACTERIA ALONE MAY INFLUENCE WEIGHT
 
In 2006, a groundbreaking study published in the journal Nature uncovered a relationship between gut bacteria and weight. Scientists at Washington University in St. Louis found that lean and obese people had a very different makeup of gut microflora. And the microflora in obese people changed and more closely resembled their lean counterparts when they lost weight. In more recent years, scientists discovered the same phenomena in obese people after gastric bypass surgery— their gut microflora changed considerably. Yet these studies couldn’t identify which came first— does weight loss change gut microflora or, does gut microflora impact a person’s weight and ability to lose weight? To explore this topic in more detail, the same group of scientists conducted a study in a population they could control at all times— rodents.

Knowing obese and lean humans have a considerably different makeup of gut microflora, the scientists took four pairs of twins to rule out any differences in childhood environment and diet that could influence their microbial makeup. Each one had an obese sibling and one lean sibling, and researchers transferred their gut bacteria into the intestines of germ-free mice. The mice that received the bacteria from the obese humans gained more weight and fat than the group that received bacteria from the lean humans, despite no significant differences in food intake between the groups, which suggests that bacteria independently influence weight.

Next they put the obese and lean mice in the same cage and took advantage of a rather disgusting aspect of rodent life— mice eat each other’s feces and therefore share microbes. After dining on their lean counterpart’s poop, bacteria from the guts of the lean mice, specific Bacteroidetes strains, took up residence in previously empty areas in the guts of obese mice, their metabolism improved and they lost weight. Yet the reverse situation didn’t occur: lean mice remained lean. So, in addition to discovering that bacteria from obese humans led to weight gain in previously germ-free mice, they also discovered that transferring bacteria from lean rodents to obese rodents facilitated weight loss.

Taking the research a step further, they examined the effect of diet on microbial transfer. When the obese mice ate a low-fat, high-fiber diet, the beneficial transfer of microbes from the lean mice to the obese mice occurred. However, when given a more typical high saturated fat, low-fiber American diet, the beneficial microbes didn’t populate in the guts of the obese mice, which indicates that this transfer is diet dependent.

CALORIE-RESTRICTED DIETS

While the results of this rodent study suggest a low-fat, high-fiber diet combined with bacterial transfers may be the ticket to weight control, human studies have come to slightly different conclusions. In a study examining how diet affects weight loss in obese humans, scientists found equally beneficial effects resulting from a low-calorie fat-restricted diet and a low-calorie carbohydrate-restricted diet. Both diets resulted in significant increases in Bacteroidetes and proportional decreases in Firmicutes after one year.

Also, a 10-week calorie-restricted diet (10-40% reduction) combined with physical activity resulted in microfloradependent differences in weight loss in obese adolescents. At the end of the intervention period, subject results were divided into two groups, a low weight-loss group (< 4.4 lbs with an average weight loss of 3.08 lbs) and a high weight-loss group (> 8.8 lbs with an average weight loss of 14.96 lbs). Despite the significant between group differences in weight loss and changes in BMI in the high weight-loss group only, there were no differences in reported calorie intake, macronutrients or food groups between the low weight-loss group and high weight-loss group. However, prior to the dietary intervention, the low and high weight-loss groups had a significantly different makeup of gut microflora, which suggests that the bacterial makeup of their guts influenced their ability to lose weight.

At the end of the study, there were no significant changes in bacterial count for any of the analyzed bacterial groups in the low weight-loss group. However, gut microflora changed significantly in the high weight-loss group and some of these changes were diet dependent. Reduced carbohydrate content resulted in a decrease in beneficial Bacteroides fragilis. Likewise, a reduction in polyunsaturated fats, the kind found in nuts, seeds and oils made from nuts and seeds, decreased Lactobacillus group counts.  And therefore, while gut microflora at the start of the study seemed to influence the adolescents’ weight loss, aspects like dietary intervention, decreasing calorie intake, increasing calories burned through physical activity and weight loss also led to changes in gut bacteria at the end of the study. In addition, they found that interactions between gut microbiota and bodyweight changes may be dependent on diet and lifestyle to different extents based on an individual’s microbiota makeup.

Despite the fascinating conclusions drawn from this study, the authors pointed out that they can’t be completely sure that the kids in the low weight-loss group really adhered to the diet and accurately reported their dietary intake, both very common confounding issues in weight-loss intervention studies in obese humans.

CHANGE YOUR DIET

Because we are years away from a targeted pharmacological or dietary approach to selectively increasing specific types of bacteria in the gut, changing your diet is the best approach right now. And, what you eat can help feed as well as populate gut microflora. In particular, prebiotics are specific types of fiber that selectively stimulate the growth of beneficial bacteria in the gut. Natural sources of various prebiotic fibers include apples, berries, onions, leeks, garlic, whole grains, wheat, legumes, asparagus and other plant foods. In addition, some packaged foods contain inulin or oligosaccharides, both of which do triple duty by increasing the fiber content of a food while lending a sweet flavor and stimulating the growth of good bacteria. Look for both of these under the ingredient list.

In addition to consuming greater amounts of prebiotics, you may also want to consider probiotics— live bacteria that can temporarily populate your gut. However, choosing probiotics is complicated because there are numerous types, each with a different function in the body. And many strains and species don’t have good research to back their use while some studies used mixtures of probiotics, making it difficult to determine which ones had an effect or if there was a synergistic effect among the different types. So, before you start popping probiotic supplements, know which specific strain and species you need for the intended effect. For instance, there are probiotics on the market that decrease the duration of infant diarrhea, decrease the duration of antibiotic-associated diarrhea, decrease constipation and support immune health. If you are looking for immune support, choosing a probiotic strain and species that helps with infant diarrhea probably won’t do much for you. And although probiotics are considered safe for most people, talk to your physician first— especially if you’ve been seriously ill or you have a compromised immune system.

If you are looking for an alternative to probiotic supplements, choose yogurt. Live strains of bacteria are added to fluid milk to make yogurt. However, not all yogurts are created equally— so look for one that says “live cultures” or has a “Live and Active Cultures” seal on it from the National Yogurt Association, because the bacteria needs to be alive to be beneficial. Top your yogurt with whole grains and you’ll end up with an excellent meal that not only feeds the bacteria in your gut but also populates bacteria there as well. Other foods that naturally contain probiotics include unpasteurized sauerkraut, miso soup (made from fermented soybean paste), fermented soft cheese like Gouda and kefir (a fermented milk drink).

Weight control is multi-faceted, and research is just beginning to uncover the complex relationships between diet, gut microflora and weight. And though poop transfers aren’t completely out of the question in humans— physicians actually perform these now in people suffering from Clostridium difficile (C. diff) bacterial infection, targeted drug or dietary interventions will likely be the wave of the future. Until then, focus on eating a diet that promotes a healthy gut and if you have any weight to lose, it’s possible that you may also lose a few pounds in the process. In particular, a high-fiber diet will help feed the bacteria in your gut and including different types of probiotic rich foods will continually populate your gut with beneficial bacteria.

TIGHT BUTT CIRCUIT

You need a tight butt to go along with your flat abs, so Justine also shared this booty workout with us!

• Do 5 sets of 10-20 reps.
• Perform this circuit style— do one set of 10 to 20 reps for an exercise, and then move on to the next one with no rest between exercises. Once you’ve done a set of all the exercises, rest one minute and then start back at the beginning.
• Do this workout twice a week (Monday and Friday).

ONE-ARM DUMBBELL SNATCH (12 each side) Performed like the Olympic Lift, the DB snatch can start from the ground or from the  “hang” position (DB at knee level). It’s a direct pull upwards, keeping the weight close to the body while avoiding any swinging movements. Once the weight has reached full height from the pull, you drop underneath and “catch” the weight with a straight arm and knees bent. Therefore, stress is put on legs rather than joints in the arm catching the weight. If you have never attempted this before, ask a trainer or CrossFit instructor for assistance.

BODYWEIGHT SQUATS WITH LEG LIFTS TO SIDE (12 each side) Do a bodyweight squat (or add weighted barbell). As you are coming out of the squat, raise  one leg to the side, similar to a cable hip abduction movement, and then go back into the  squat. Repeat on one side before going to the other leg. Avoid bending knee during leg  movement. 

WEIGHTED HIP THRUSTERS (12-15 each side) Sit on the floor with a barbell positioned over your shins and align your upper back against  a secure padded bench or step, feet approximately shoulder-width apart. Roll the barbell  over your thighs so it rests at your hips (if the bar causes discomfort, consider using a pad or  towel around the bar). Brace your core and forcefully extend the hips until the torso is  parallel with the ground and a hip-neutral position is reached. Hold the contracted position  for a moment then return to the start position. If you have never attempted this before, ask a  trainer for assistance.

STEPDOWNS WITH MEDICINE BALL (12 each side) Holding a medicine ball, stand next to a step or bench, with foot closest to bench on top.  Step up on the one foot, then back down. Avoid extending your knee beyond your toe line,  any rotation in hips and deviation of the standing knee from the weight-bearing foot.

BALL LEG CURLS (20 reps) Lie on your back with heels on a stability ball, legs extended. Raise your hips off the floor  and bring the ball toward you, bending your knees. Then extend your legs out straight again. Avoid dropping your hips. You can also do one-leg curls, raising one leg off the floor as you bring the stability ball toward you.

DONKEY KICKS (10 each side) Attach an ankle wrap around ankle. On all fours with arms shoulder-width apart, lift on leg  up behind you, until your thigh is parallel to the floor. Bring the leg back to starting position.  Avoid rotating upper body or excessively arching back.

THE TIGHT TUSH DIET

ESSENTIAL DIET FOODS: “I follow a diet rich in lean protein (chicken, fish,  lean red meat), veggies and complex  carbs (sweet potatoes, oatmeal, brown  rice). I do love my sweets, but I try  to avoid them as much as possible  because refined sugar does not do the  tush any good.”

ON CHEAT MEALS: “During contest  prep I go ‘cold turkey,’ which means no  cheat meal through the whole prep. On my off-season I will have a cheat meal  once or twice a week. My favorite cheat  meal is definitely anything that has to  do with chocolate, but I don’t always  have that for my cheat as I feel that I  can never get enough of it [laughing]. I try to work my cheat meals around  social and family events I might have to attend.”

ON COOKING IN BULK: “I will cook for  one or two days at a time. I have been  working a lot from home, so it makes  it easier to cook my meals fresh. Plus,  my fiancé was eating all my grilled  chicken when I cooked it in bulk, so  now I cook just enough for one or two  days and hide it in the fridge.

FAVORITE RECIPE: “My favorite healthy snack is plain Greek yogurt, one scoop  of Muscle Infusion Chocolate and a  handful of almonds. It is super easy to  make and it always helps me when the  sweet cravings kick in.”

ON CRAVINGS: “I think the main thing  is to find out if the crave is coming from  boredom... the best way to figure it out  is to drink water when the craving kicks  in. If you are still craving 10 minutes after you had the water, then try to make a healthy option of whatever it  is you are craving. The recipe I gave  above always helps when I am craving  something sweet.

EATING HEALTHILY, NEVER GOING HUNGRY - THE SCIENCE BIT

1 PICK ONE BREAKFAST, LUNCH AND DINNER EVERY DAY. You can also help yourself to two daily treats from the list.

2 EAT AS MUCH AS YOU LIKE. Throughout this plan, the foods printed in bold are 'Free Foods'. That means there's no need to weigh or measure them and you can enjoy as much as you like to satisfy your appetite. You can also use fat-free salad dressings, artificial sweeteners, stock, oil-free tomato puree and all herbs and spices freely.

3 ENJOY DAILY PORTIONS OF DAIRY, CEREALS AND BREAD FOR A HEALTHY, BALANCED DIET. To ensure you're getting calcium every day, choose 375ml skimmed/250ml semi-skimmed milk (for hot drinks, cereals, in cooking or to drink on its own) or 30g of full-fat hard cheese/45g reduced-fat hard cheese. You can also increase your fibre intake by choosing two slices of wholemeal bread (from a 400g loaf) or 35g of porridge oats or high-fibre cereals. Just remember to stick to only one portion of bread or cereal each day. So, for example, if you?re having a sandwich at lunch time, don?t have toast or cereal for breakfast.

4 TRIM ALL VISIBLE FAT OFF MEATS AND REMOVE SKIN FROM POULTRY. Cook in any way - as long as no fat is added. Use low calorie cooking spray when

5 JOIN ONE OF SLIMMINGWORLD’S NATIONWIDE GROUPS. Independent research shows that slimmers are more successful at losing and maintaining weight when they're among likeminded people in a group setting.

EATING TO LOSE WEIGHT

THE NEW RULES OF FOOD

1 Eat protein at every meal

Proteins have a very low glycaemic index, so your hunger will be under control until your next meal. Healthy sources include: chicken, prawns, fish, semi-skimmed milk, yogurt, boiled or poached eggs, ham, hard cheese and tofu. But avoid eating too many protein-rich foods at one sitting, as this can result in the build-up of acids that the kidneys will ?nd hard to eliminate.

2 Go easy on processed foods 

This includes factory-produced foods like sausages, sliced bread and biscuits. Instead, go for fresh produce, and eat plenty of fruit and vegetables.

3 Chew food thoroughly

This aids digestion. "If you eat too fast, the pieces are too big for your stomach to deal with, so they will get stored as fat - resulting in weight gain," says Dr Yann.

4 Steer clear of ‘light’ dairy products 

Full-fat yogurt and cheese are less processed and more satisfying. But always have semi-skimmed milk. Soya milk and soya-based desserts are no-nos; they are rich in protein, but it?s the kind that can't be absorbed easily. Tofu is, however, fine.

5 Go for sourdough, rye or multigrain bread 

If you can't live without bread, choose any of these - sourdough being the best as it contains a diferent kind of starch, which causes fewer spikes in blood-glucose levels.

6 Avoid sweeteners 

Your taste receptors are fooled by sweeteners, and your brain responds as if they were sugar, messing up your metabolism. Use real sugar, but use less.

7 Take a supplement 

Some people swear by products like Turboslim Chronoactiv. This claims to provide active ingredients at diferent times of the day to either strengthen or slow down certain metabolisms.

GET DAVINA’S ABS!

Davina’s stomach is so notoriously amazing, it deserves its own primetime telly spot!

“Women are always trying to get their abs under control. But doing loads of sit-ups will just build up the wall of muscles down the centre, which actually pops your tummy out,” says Davina. “You have to exercise your transverse muscles, which are these ones at the side, which pull your tummy in. Pilates, yoga and any core exercises do this well, too" Here are Davina's top exercise for a toned tummy: