I wanted to share a quick yet POWERFUL fat burning diet tip with you today…

This isn’t a pro-fasting article…

This is a pro “live your life the way you want” article…

Can eating just ONE meal per day actually help you get ripped and lose stubborn fat?

There were two studies done, one by the National Institute of Aging and the other by Agricultural Research Service, examined groups eating one meal per day with a group eating three meals per day. The studies were done over 2 8 week durations.

Here’s what the researchers said

The first study analysis showed that consuming a one-meal-per-day diet, rather than a traditional three-meal-per-day diet, is feasible for a short duration. It showed that when the volunteers were ‘one-mealers,’ they had significant increases in total cholesterol, LDL ‘bad’ cholesterol and in blood pressure, compared to when they were ‘three-mealers.’ The changes in cardiovascular disease risk factors occurred despite the fact that the one-mealers saw slight decreases in their weight and fat mass in comparison to when they were three-mealers…

Further analysis of the study group showed that when the volunteers were one-mealers, they had higher morning fasting blood sugar levels, higher and more sustained elevations in blood sugar concentrations, and a delayed response to the body’s insulin, compared to when they were ‘three-mealers

Ahh so this illustrates that 3 meals per day is BETTER for our long term health. Correct but that doesn’t prove that 3 is better than 1.

For starters, who can rally eat just one meal per day for 8 weeks? I can’t. That’s DUMB and it doesn’t prove that eating 3 times per day is better than eating once. Let’s look at the various benefits of intermittent fasting.

1. Fasting turns on various life extension genes
2. Fasting decreases oxidative stress, protein and DNA damage and blood pressure
3. Fasting improves body composition and insulin sensitivity
4. Fasting improves digestive issues.

The most exciting benefit, however, is that fasting turns “on” numerous genes that are otherwise “shut off” when we consistently eat. Examine some of the popular intermittent fasting approaches, like the 12-16 hour fast in Eat Stop Eat. They all advise periods of “regular” eating. You’re not fasting 24-7.

Personally, I believe that “grazing” or eating 4-5 meals per day with a few healthy snacks thrown in is the best option. That being said, results stop at a point. This is where the “one meal per day’ diet might be handy.

Numerous intermittent fasting studies have shown fasting isn’t really about total calories. It’s about cyclical calorie deprivation. Drops and increases in calories. When you hit a plateau and you aren’t getting results, the one per day diet with one large meal may potentially get you over the hump.

It’s that radical of a change, that when done once per week, should yield positive results.

(Did you have heroin at your super bowl party without knowing it??? )

What was the #1 worst food that you ate yesterday?

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Let’s see….

I had homemade pizza..

I had wings…

I had chilli and nachos…

But that’s wasn’t the worst thing…

It was the heroin like soda that I drank….

Here’s a cool graphic proving it…

Lately a lot of fighters are contacting me for nutrition programs and a few of them are using the paleo diet. This brings up a very interesting debate, should mma athletes consider using the paleo diet? Will a ultra low carb diet actually help them?

I’m not going to sugar coat it. The paleo diet is TERRIBLE for MMA. Yeah, I bet a few athletes have used it to prep for a fight and felt better. My follow up question to that is always the same.

These guys more than likely were eating terrible before they jumped on the paleo diet. Processed food, carbohydrates all day and commercially raised meat. They switch to the paleo diet and they automatically feel better. That doesn’t mean the paleo diet is special, it just means that the fighters cleaned themselves up.

I’m not completely against the paleo diet. As a matter of fact, it’s the basis for my Physique Formula but it needs to be modified for mma.

1: The paleo diet doesn’t provide enough starchy carboydrates to fuel the intense activity of the athletes whom use it. Take a typical Crossfit athlete, someone who trains hard for a short period of time. Now I agree that we need to limit starchy carbohydrates in our diet but without including some carbs post workout, the muscle wasting hormone cortisol is going to be higher. That’s not what we want.

2: The paleo diet often leads to slower recovery. Primarily driven by a lack of carbohydrates, there’s no amount of meat or fat in the world that will help recovery if adequate carbohydrates aren’t also consumed.

3: The paleo diet is restrictive. Understanding the method behind it, any diet that completely restricts a food group isn’t practical. Internet bloggers think that everyone else is going to be as dedicated as they are and most recommendations are unrealistic. What’s the point of following ANY diet if you can’t be consistent with it?

There’s nothing bad about starchy carbohydrates when eaten at the right time. There is a better way for MMA  athletes to use the paleo diet.

Crossfit for sports training has slowly started to become a more discussed topic online then just the idea of Crossfit training as a whole. With Crossfit for football becoming so popular, is a good idea or an injury waiting to happen?

Crossfit for sports training and football:my personal experience

Before I jump into functional anatomy and program design, both of which dedicate how a successful sports training program is design, I first want to talk about my personal experiences with Crossfit, specifically three instances because I’m pretty sure these are examples of why some of the more traditional strength coaches and trainers hate it.

1. I used to work at a very well known sports therapy and movement clinic in my area. This goes back to around 2006, right when cross fit was just starting to hit big in the general public who were looking for a change. A local Crossfit owner built a relationship with the clinic in hopes of getting referrals and he was sending his injured clients, from Crossfit, to get treated. Every single day I saw new injuries which I didn’t see with bodybuilders or powerlifters or the general population.
2. Some of the local Crossfit instructors are borderline arrogant. Some are well known and instead of continually educating themselves they become no worse then the local trainer or outdated,old doctor or therapist. One way is the best and when you present them with valid science and imperial evidence they get angry.
3. The majority of the local general population that swear by Crossfit (some have argued with me) look terrible. Sure, there are the few who tighten up their diet and are blessed with genetics but if Crossfit was so much better then traditional training, why are you still chubby?

Crossfit for sports training & football:functional anatomy and program design

One of the basic mission statements of Crossfit is that it doesn’t specialize in specialization. As they put it, “it’s general physical preparedness training”. So in their basic mission statement they are telling you that they are great at giving you a general workout but won’t specialize toward your needs. I’d really be fine if some weren’t saying Crossfit can work for sports or football but they are telling us that they won’t specalize.

There is a random aspect to Crossfit that is just unaccpetable  as a solution for increasing athletic performance. Known as WOD or Workout of the Day, athlete might have a workout that looks like this on Monday

Complete as many rounds in 30 minutes as you can of:
Run 400 meters
10 L-Pull-ups
15 Back Extension with 25 pound plate
20 Sit-ups with 25 pound plate

The WOD on Day 2 might be

Complete as many rounds in 30 minutes as you can of:

Run 800 meters
15 Hang squat snatch
Run 800 meters
15 Squat snatch from mid-thigh
Run 800 meters
15 Squat snatch

Where’s the program design there besides throwing something up on board? What are we training? That workout might be performed by a football player and a hockey player at the same time. Well, I guess the hockey player can go back to his team and say that he worked out with a football player all summer. Let’s not even mention how the L pull ups drastically increase your risk of potential low back herination (more on that later) but you go from extreme back extension to extreme flexion then follow it up with more back extension and a greater range of motion flexion with the sit ups.

Now where is the flexibility and hip mobility work for my hockey player? The pull-up certainly isn’t helping his shoulder external rotation on his “off” arm and it’s defiantly not giving him more stability in his shooting arm where he has more then normal range of motion due to his shot frequency.

Fitness model diet coaching and nutrition is complex field these days. That’s why I’ve contacted fitness trainer Samantha Bossert for some helpful hints.

1:What does your daily diet look like and how does it differ from your pre figure contest diet? I love food and I can eat! My everyday diet consists of what you’ll see in a mediterranean diet: fresh fruits and vegetables, whole grains, healthy fats, seafood, poultry, meat and wine. I love to have a glass of wine each evening and have a weakness for sweets, especially homemade! I stay away from fried food, butter and  processed foods most of the time. I have grown accustomed to the “6 small meals a day” thing, so my daily diet always consists of that. Otherwise, my contest prep diet consists of lots of protein and veggies.

I’ve been taking and advocating the use of curcumin as a supplement and topping for your chicken, it comes from the spice tumeric which makes mustard yellow, for about a year now. Not only can it potentially help joint pain but it also has been shown to have numerous anti-cancer properties (1-4). But a new study sheds light on a combination of 3 strong, natural supplements for helping your body kick an important detox phase into overdrive.

A new study in the Nutrition and Cancer (5) describes how taking curcumin, quercetin and EPA together may kickstart  important phase II (the harder detoxification phase for your body) enzymes in your intestines.

In summary, enhancement of the detoxification capacity by low dose of the potential anticarcinogens curcumin, quercetin, or EPA seems only a minor factor in explaining their anticarcinogenic properties.

 

What is quercetin? Well it’s a plant nutrient with a whole host of benefits ranging from fighting common allergies to reducing bad cholesterol to regulating and shutting down cancer cells.

The third nutrient, EPA is a component of fish oil. I’ve blogged often about the benefits of high dose omega-3′s.

So this sounds like you’ve got something new to add in each morning to my daily detox in the video below.  400 mg’s of curcumin twice per day, 250 mg’s of quercetin three times per day and upwards of 3 grams of EPA during the course of the day.

References

1. Available at: http://seer.cancer.gov/statfacts/html/all.html. Accessed November 22, 2010.

2. Anand P, Sundaram C, Jhurani S, Kunnumakkara AB, Aggarwal BB.Curcumin and cancer: an “old-age” disease with an “age-old” solution. Cancer Lett. 2008 Aug 18;267(1):133-64.

3. Subramaniam D, Ramalingam S, Houchen CW, Anant S. Cancer stem cells: a novel paradigm for cancer prevention and treatment. Mini Rev Med Chem. 2010 May;10(5):359-71.

4. Jurenka JS. Anti-inflammatory properties of curcumin, a major constituent of Curcuma longa: a review of preclinical and clinical research. Altern Med Rev. 2009 Jun;14(2):141-55.

5. Odenthal J et al. The Influence of Curcumin, Quercetin and Eicosapentaenoic Acid on the Express of Phase II Detoxification Enzymes in the Intenstinal Cell Lines

What do pro bikini models eat? How do they stay so lean. Are there any diet secrets that we don’t know about?

1:What does your daily diet look like and how does it differ from your pre figure contest diet?

I eat the typical clean 6 meals a day with a mixture of lean protein, healthy fats and complex carbohydrates. One meal that I always am sure to include is my post workout shake! I am a huge fan of DYNAMIS REFUEL s6k™, their protein is delicious and it is by far my favorite meal of the day.

My diet doesn’t differ to much from contest to off season besides a slight decrease in carbs. I like to stay fairly lean year round and I have to be ready to rock those tiny bikinis at anytime!

2:Describe a typical training week. What do your workouts look like? Do you include a lot of jump training?

I lift weights 5-6 times a week and cardio 5-7 days a week depending on if I am getting ready for a show or shoot.

As far as weights go I do a back/chest day, arm/shoulder day, a heavy leg day and a lighter leg day which will include some plyometrics and usually another heavy shoulder day. I try to train my abs 3-4 times a week as well.

3: Low intensity or high intensity cardio? Do you add both into your workout?

It depends on what my goals are, if I am trying to lean out I will incorporate sprints, intervals and even some skipping in between my sets but if I am in my off season I do a lot more low intensity cardio since I am usually trying to build and I don’t want to burn off my lean muscle.

4:You’re sexy and look amazing in tiny bikinis and you should be proud, you’ve worked hard. I’m sure men stare at you. Do you take it as a sign of appreciation for your hard work?

Thanks so much! Yes of course I take it as a compliment, I have been training since 2007 and it definitely helps keep me motivated when people let me know that they think I look good. Don’t get my wrong there has been a few times when men in the gym stare for a little to long, but for the most part I appreciate it.

5: You’re in the flex bikini search, where can we vote for you?

Yes I am! I would really love the chance to compete in the finals in Vegas. You can vote multiple times a day and voting is open till August 15th so if you have a few spare minutes a day please vote for me! Just go to http://bikini.flexonline.com/flexmodelsearch/2012/august/vote
and Vote for Caitlyn B.