GET UP AND MOVE!

If you want to burn fat, research is showing you need to MOVE! The Department of Biomedical Sciences at the University of Missouri-Colombia has found that prolonged periods of sitting reduces lipase, an enzyme in your body that is essential in the process of burning stubborn body fat.

See below for details of the study and how you make sure your body is burning fat all day! THIS IS A MUST READ FOR ANYONE WITH A DESK JOB - EVEN IF YOU EXERCISE REGULARLY!

~Laura


Source: www.naturalnews.com
Excerpt from: Prolonged Sitting Turns Off Fat-Burning Enzyme
Posted Thursday, July 10, 2008 by: David Gutierrez

Researchers injected rats and pigs with a small amount of radioactive fat, then traced where that fat went in their bodies. Among animals that were kept stationary, the fat was removed from the blood vessels in the muscles and instead stored in adipose tissue in places such as the kidneys. Unlike fat in the blood vessels of muscles, fat in adipose tissue is not easily burned.

The researchers also found that after animals were kept stationary for several hours, an enzyme called lipase "was suppressed down to 10 percent of normal," according to lead researcher Marc Hamilton. "It's just virtually shut off."

Lipase is critical to the body's ability to split apart and break down fat.

The researchers then followed up with a study on human participants. They found that when humans were sitting, activity of lipase was suppressed. This led to raised levels of HDL ("bad") cholesterol, reduction in metabolism and increased retention of fat.

According to the researchers, the new findings suggest that merely exercising more is not enough to lose weight among people who spend most of their day seated, such as in an office. Nor does using the arms at a computer or video game console provide enough activity to keep lipase active. According to Hamilton, it is essential to actually stand up and move around.

Nutrition Tip of the Week #8

Fabulous Fiber:

• curbs appetite by making you feel fuller, longer
  
• helps lower cholesterol
• reduces risk of chronic diseases
• can control blood sugar levels
  
• contributes to colon and digestive health
  

Dr. Berardi tells you how much fiber you need and how easy it is to get in Tip #8!

~Laura

Tip #8
Fiber Facts
by Dr. John Berardi

Shoot for about 40-50g of mixed fiber per day, but no more. The absolute lower limit is 20g per day. Your main fiber sources should be (in order of importance): vegetables, beans, nuts, fruit, and grains (like oatmeal). If you eat 1 oz of mixed nuts, 1 apple, 2 cups of kidney beans, and 2 cups of mixed vegetables each day, you'll be getting 41g of fiber. Also, a small amount of supplemental fiber is okay. You can get soluble fiber from psyllium, guar gum, and apple pectin, and insoluble fiber from flax seeds.

SEE ALSO:
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.

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FREE Fat Burning Workout!

Click HERE to download a free sample fat burning workout from Turbulence Training! This is an actual workout from the same program I've used to say "bye bye" to body fat!

This pdf gives you:
- sample workout requiring minimal equipment
- detailed descriptions and photos of each exercise
- chart to track your weekly progress
- information about the Turbulence Training program and links to website
Questions? For videos demonstrating super sets and interval training click HERE.

Give this sample workout a spin. I know you'll love Turbulence Training as much as I do!

~Laura

Nutrition Tip of the Week #7

Tip #7 is one that I've been working hard on. Over the years I've cut out fats to save calories, but this is a BIG mistake. Low fat diets can help you lose weight, but may be harmful to your health.

To add healthy fats back into my diet I've been taking lots of fish oil (see Tip #3) and eating more salmon, raw nuts (walnuts, almonds & natural peanut butter), avocado, olive oil, ground flax seed, organic coconut oil, and whole omega-3 eggs (with at least one yolk!).

~Laura



Tip #7
Eat Fat, Lose Fat
by Dr. John Berardi

To lose fat, sometimes you have to eat fat. Monounsaturated fats and certain polyunsaturates actually speed up the metabolic rate. Lipid researchers believe that the best of the fat burning bunch are the highly unsaturated omega 3s called EPA and DHA. A diet supplemented with omega 3-rich fish oil promotes losses of body fat with simultaneous gains in lean mass.

SEE ALSO:
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.

Order Precision Nutrition now and get $50 off!

Nutrition Tip of the Week #6 and Gift for You!

OK, let me start off with the FREE gift to you. You can click HERE for a complimentary e-book: Precision Nutrition Strategies for Success. This book has 43 pages and 7 chapters of valuable information to help kick off your own weight-loss journey or just reinforce the good habits you've already established. No matter what your nutrition knowledge, this is a must read for all!
Enjoy!
~Laura


Tip #6
The Organic Debate
by Dr. John Berardi

The average person should consume two pieces of fruit and three servings of vegetables per day as a minimum. Athletes probably need even more - I recommend 10-15 servings per day for each of my athletes. Experts often spend too much time arguing about organic vs. regular fruits and veggies. I agree that raw, organic fruits and vegetables are best since they have a higher micronutrient count, but any fruits and veggies are better than none! Get sufficient fruits and vegetables in your diet before worrying about whether they're organic or not. Once you've done that, worry on.

SEE ALSO:
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.

Order Precision Nutrition now and get $50 off!

Nutrition Tip of the Week #5

This tip is something most people need to hear: you DON'T have to be perfect 100% of the time to achieve the body you want! You can get results even with a little "wiggle room".
~Laura


Tip #5
The 10% Factor
by Dr. John Berardi

If some people eat one food not on their plan, their failure to be perfect sets in motion a psychological chain of events that leads to frustration and the inability to get right back on the plan. The all-or-nothing mentality sets in and BAM, they're back to nothing. But it doesn't have to be this way. 100% nutritional discipline is never required for optimal progress. The difference, in results, between 90% adherence to your nutrition program and 100% adherence is negligible. So allow yourself the extra 10% wiggle room. This will allow you the freedom to eat a few extra things not on your menu without the guilt and subsequent crash.

SEE ALSO: This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.

Order Precision Nutrition now and get $50 off!

Nutrition Tip of the Week # 4

Low carloire diets are a quick weight loss fix, but most diets eventually fail because they have it all wrong. Read on to discover the real key to lasting weight loss! I think you'll be pleasantly surprised.
~Laura


Tip #4
Revving Up Metabolism
by Dr. John Berardi

I recommend more calories than most do. That's because there's no such thing as a stagnant metabolic set-point. Instead, metabolism chases intake. So, if you want a bigger metabolism, you need a bigger food intake. And if you're worried about fat gain with this approach, just use outcome-based decision making and adjust energy (calorie) intake every two weeks based on your results. Not much 'damage' can take place in only two weeks. So if you end up boosting your metabolism, you'll be thanking me eternally. And if it turns out you're consuming too much, you can just adjust down.


SEE ALSO: This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.









Order Precision Nutrition now and get $50 off!