5 Mistakes that prevents workout results!

Sources:

Shape

Science Daily July 12, 2011

Annual meeting of the Society for the Study of Ingestive Behavior (SSIB), Clearwater, Florida, July 12-16 2011

Also see health expert Dr. Mercola’s comments:

You’re probably well aware that the food you eat has an immense impact on your health, but did you know that it also impacts how much benefit you get out of your workouts? What you eat can eitheradd to ortake away from your exercise benefits, and if you’re devoting the time to workout, you want to know how to harness your meals to support your efforts, not detract from them.

I do agree with some of the tips sports nutritionist Cynthia Sass included in the Shape article above, namely that you need to include healthy fats in your diet and avoid eating too many energy bars. But there is a major food disaster that was not included in this list, which I’ll detail below, and I also disagree with her assertion that you should not exercise on an empty stomach, as this, in fact, may be akey to keep your body biologically young.

Why Exercising on an Empty Stomach May be Key

There is plentiful research showing that exercising first thing in the morning may give you added benefits — evencounteracting poor diet and helping with weight loss. One reason for this is likely because when you exercise first thing, it means you’re exercising on an empty stomach.

One of the explanations for how exercising on an empty stomach can prevent weight gain and insulin resistance despite overindulgence is that your body’s fat burning processes are controlled by your sympathetic nervous system (SNS), and your SNS is activated by exercise and lack of food.

The combination of fasting and exercising maximizes the impact of cellular factors and catalysts (cyclic AMP and AMP Kinases), which force the breakdown of fat and glycogen for energy. This is why training on an empty stomach will effectively force your body to burn fat.

Alternatively, you can tryintermittent fasting, which can help you build younger brain and muscle tissue. This calls for you to exercise in late morning or early afternoon and remain fasting (or eating only light raw foods, vegetable juice and/or whey protein or eggs) all day until 30 minutesafter your workout. You can include 20 grams of a fast-assimilating protein like a high-quality whey protein concentrate 30 minutes before if you want.

Simply put, exercise and fasting yield acute oxidative stress, which keeps your muscles’ mitochondria, neuro-motors and fibers intact. You may have heard of oxidative stress before in a negative light, and when it ischronic it can lead to disease.

Butacute oxidative stress, such as occurs due to short intense exercise or periodic fasting, actually benefits your muscle. In fact, as fitness expert Ori Hofmekler shares:

“� it’s essential for keeping your muscle machinery tuned. Technically, acute oxidative stress makes your muscle increasingly resilient to oxidative stress; it stimulates glutathione and SOD production in your mitochondria along with increased muscular capacity to utilize energy, generate force and resist fatigue.

Hence, exercise and fasting help counteract all the main determinants of muscle aging. But there is something else about exercise and fasting. When combined, they trigger a mechanism that recycles and rejuvenates your brain and muscle tissues.

Growing evidence indicates that fasting and exercise trigger genes and growth factors, which recycle and rejuvenate your brain and muscle tissues. These growth factors include brain derived neurotropic factor (BDNF) and muscle regulatory factors (MRFs); they signal brain stem cells and muscle satellite cells to convert into new neurons and new muscle cells respectively. Incredibly, BDNF also expresses itself in the neuro-muscular system where it protects neuro-motors from degradation. This means that exercise while fasting signals your body to keep your brain, neuro-motors and muscle fibers biologically young.”

If You Can’t Exercise on an Empty Stomach �

Read more…

http://fitness.mercola.com/sites/fitness/archive/2011/08/05/5-diet-mistakes-that-prevent-workout-results.aspx