Das Fitness Thread #1

[Freakster]

τι γνώμη έχετε για τα energy bars που πωλούνται στα super market;

 

Είναι άραγε τελείως άχρηστα;

[KaizerSoze]

Θα συμφωνήσω με τον εθισμό που αναφέρει ο αγαπητός Φιδέλιος. Έριξα αρκετό τρέξιμο για να ρίξω και τα κιλά μου, αλλά προσωπικά το βρίσκω βαρετό.

 

Εδώ και περίπου ένα μήνα κάθε απόγευμα παίζω 2-3 ώρες μπάσκετ. Ε από τις 15 μέρες και μετά, όποτε δεν πάω (συνήθως για να ξεκουράσω το προβληματικό μου γόνατο) μου λείπει. Κάποιες μέρες ανυπομονώ να περάσει η ώρα, να πέσει ο ήλιος για να πάω και δε μπορώ να κάτσω σε καρέκλα (πράγμα που με χαροποιεί ιδιαίτερα γιατί μου θυμίζει τον εαυτό μου πριν 15 χρόνια...).

 

Και ακομα να μαθεις μπασκετ ρε μαλακα?

Που "δεν ειναι στην ιδια καλη κατασταση φετος ο Σαρας"??:-)Ενταξει, με τα δεδομενα της Πεμπτης ειναι μακραν η μεγαλυτερη γκαφα σου εδω και καιρο

 

 

 

ΟΝΤΟΠΙΚ

 

Μεγαλο πραγμα το ραντεβου. Οσοι σκοπευετε να αρχισετε γυμναστηριο

-Γραφτε καπου το προγραμμα που θα κανετε ολη την βδομαδα.Μην το θυμαστε απεξω, δεν θα σας πει κανεις αδελφη αν σας δει με το χαρτι στο χερι. Ετσι δεν θα ξεχασετε "αχ εκεινες τις 2 ασκησεις δεν εκανα"

-Να βρειτε ΣΤΑΘΕΡΕΣ ΜΕΡΕΣ!!!Βρειτε ποσο αντεχει το σωμα σας, και φτιαξτε ενα προγραμμα ΚΑΙ ΜΗΝ ΤΟ ΧΑΛΑΤΕ. Πχ, εγω εχω δει οτι αμα παω 3 μερες σερι τον ηπια, η 3η μερα θα βγει σκατα. Οποτε ας πουμε παω Τριτη-Πεμπτη, αν χασω του Σαββατου δεν θα την βαλω Τεταρτη, δεν αντεχω 3 σερι, τσαμπα κοπος. Αυτο φαινεται σαν τεμπελια, ομως τελικα σας οδηγει να μην χανετε προπονησεις. Αν ξερεις οτι αν δεν απς Σαββατο, παει την εχασες γιαυτη την βδομαδα, θα πιεστεις να πας. Αν πηγαινεις χυμα θα χανεις πιο ευκολα προπονησεις γιατι θα λες 'Ελα μωρε, δεν πηγα σημερα, θα παω αυριο" και ετσι θα τις μαζευεις ολες Πεμπτη-Παρασκευη-Σαββατο οπου ή κατι θα γινει και δεν θα πας ή θα εχεις βγει και θα εισαι κομμάτια ή και να πας και τις 3, η τριτη προπονηση θα σου βγει μαπα

 

ΕΝΤΙΤ-Επισης, προσοχη στην διατροφη, πολλα αρθρα συνιστουν ξηρους καρπους.ΔΕΝ κανουν ολοι οι ξηροι καρποι την ιδια δουλεια. Οσο το εχω ψαξει, αν θελετε πρωτεινουχους, τα μπεστ ειναι Φουντουκια και Φυστικια Αιγίνης. Τα Κασιους ειναι επισης πρωτεινουχα αλλα με πολλλες θερμιδες. Απλα ηθελα αυτη την διευκρινιση γιατι συνηθως ακουμε γενικα ξηρους καρπους και παει ο αλλος και τρωει 1 κουβα Κασιους και παιρνει 1,500 θερμιδες

[Freakster]

http://www.fitsense.co.uk/fit_article.php?id=31

 

Rep ranges:

Strength/power: 1-5 reps (optimal strength range)

Strength and size: 6-8 reps

Size with some strength: 8-12 reps (optimal body-building range)

Local endurance with little strength or size: 13-20+

 

For bodybuilding purposes, it is beneficial to use ALL rep ranges, with emphasis on 8-12 reps. If you want to get really strong, plan on spending a substantial amount of time in the 3-5 rep range. If you want to get really big, spend a lot of time in the 6 - 10 rep range.

Load (amount of weight):

Strength/power: 85% or more of 1 rep max

Bodybuilding/Muscle mass: 70-75% of 1 rep max

See Calculating your one-rep max

It is well documented that maximal strength is increased by working somewhere between 85% and 100% of your one rep maximum. If you are working for muscle mass (bodybuilding) and not pure strength, your best bet is to use a variety of loads within the 70% - 95% range.

Volume (# of sets)

10-12 sets large muscle groups (back, chest etc)

6-9 sets small muscle groups (biceps, etc)

Training volume will vary greatly based on intensity of training and on the size of the muscle group. Large muscle groups like the back can handle 12 sets or sometimes even more. If you think about it, "Back" isn’t just one muscle like the bicep. The back is a group of muscles including the latissimus dorsi, rhomboids, teres minor and major, trapezius and spinal erectors. Because of the mass of muscles involved, you can do more sets without overtraining. A small muscle group like biceps is much more easily overtrained. 12-15 sets is just complete overkill for smaller muscles. If you’re doing that many sets, you’re probably not training hard enough (because if you were training hard enough, you’d be "smoked" by 8 or 9 sets.)

Frequency (days per week)

Train each muscle group with high intensity (to failure or just short of failure) once every 5 - 7 days. Whether it is once every 5 days or once every 7 days depends on your personal recuperative abilities. You be the judge - you know your body better than anyone.

Do not train with high intensity more than 2 days in a row unless you are genetically gifted with excellent recuperative abilities. Take the days off and allow yourself to GROW!

Split Routine:

Day 1: Chest, biceps

Day 2: Back, abs

Day 3: Off (cardio only or complete rest)

Day 4: Shoulders, Triceps

Day 5: Quads, Hamstrings, calves

Day 6: Off (cardio only or complete rest)

Day 7:Repeat cycle

This split works each muscle group once every 6 days. The body part groupings are just a suggestion - you can combine them other ways, (back & biceps, etc) but try to pair one large muscle group and one small muscle group together.

 

 

Είναι δυνατόν να αρκούν 12 σετ με 8 επαναλήψεις στο 75% για να πάρω κιλά; Δοκίμασα σήμερα να εξασκηθώ έτσι και μου φάνηκε πολύ εύκολο Μέχρι τώρα ακολουθούσα το αυτοδίδακτο "όσο πιο πολλά κιλά και όσο πιο πολλές επαναλήψεις"

[MiDi_MiLiZ]

http://www.fitsense.co.uk/fit_article.php?id=31

 

 

 

Είναι δυνατόν να αρκούν 12 σετ με 8 επαναλήψεις στο 75% για να πάρω κιλά; Δοκίμασα σήμερα να εξασκηθώ έτσι και μου φάνηκε πολύ εύκολο Μέχρι τώρα ακολουθούσα το αυτοδίδακτο "όσο πιο πολλά κιλά και όσο πιο πολλές επαναλήψεις"

 

Για να βαλεις κιλα, φορτωνεις οσο περισσοτερο βαρος αντεχεις και κανεις ΛΙΓΕΣ επαναληψεις εως 7 το καθε σετ. Αλλα αυτες οι 7 θα ειναι στα ορια των αντοχων σου. Μετα ακολουθει ενα διαστημα ξεκουρασης και ξεκινας το επομενο σετ. Αν νιωθεις οτι δεν αντεχεις τα κιλα στα τελευταια σετ, αφαιρεις λιγα, ωστε να τελειωσει το σετ. Ποτε δεν κανεις διατασεις ενδιαμεσα απο τα σετ.

 

Οσο για αυτο που ρωτας απο οσα γνωριζω 12 σετ με 8 επαναληψεις στο 75% δεν νομιζω να βαζεις κιλα. Πιο πολυ για ασκηση αντοχης και γραμμωσης μου κανει, παρα για ασκηση ογκου.

 

Σκοπος για να βαλεις ογκο, ειναι να "τραυματισεις" τους μυες σου ωστε να τους βαλεις σε διαδικασια να αναπλαστουν (φυσικα με την καταλληλη διατροφη θα αναπλαστουν οπως πρεπει και με τον ογκο που πρεπει, αλλιως αστο..). Με απειρες επαναληψεις μεσαιου μετριου βαρους δεν τους καταπονεις οσο θα επρεπε

[Fidelio]

Είναι δυνατόν να αρκούν 12 σετ με 8 επαναλήψεις στο 75% για να πάρω κιλά; Δοκίμασα σήμερα να εξασκηθώ έτσι και μου φάνηκε πολύ εύκολο Μέχρι τώρα ακολουθούσα το αυτοδίδακτο "όσο πιο πολλά κιλά και όσο πιο πολλές επαναλήψεις"

 

Βασικά δεν μπορείς να ξέρεις απο μια μέρα προπόνησης , αν μπορεί να δουλέψει για σένα ένα σχετικο range στις επαναλήψεις , η σε ένα σχετικό όγκο προπονησης κτλ . Πρέπει να βάλεις ένα πρόγραμμα και να το τηρήσεις για πολύ καιρό , ίσως και χρόνια , για να δεις τι αποτελέσματα θα έχεις , πάντα αναφορικά με τους στόχους σου βέβαια - Χονδρικά συμφωνώ με τα όσα λέει η παραπάνω παράθεση , ειδικά για το θέμα δύναμης - όγκου και πως αυτά τα δυό μπορεί να είναι δύο διαφορετικά θέματα.

 

Πάντως η πεποίθηση για το γνωστό range 8-12 reps gia BB , τείνει να εξαλειφθεί και υπάρχει μια προσέγγιση για συνδυασμό στην προπονηση τους υψηλώτερων εντάσεων με λιγότερες επαναλήψεις στις βασικές ασκήσεις , και το αντίθετο για τις βοηθιτικές.

[KaizerSoze]

Για να βαλεις κιλα, φορτωνεις οσο περισσοτερο βαρος αντεχεις και κανεις ΛΙΓΕΣ επαναληψεις εως 7 το καθε σετ. Αλλα αυτες οι 7 θα ειναι στα ορια των αντοχων σου. Μετα ακολουθει ενα διαστημα ξεκουρασης και ξεκινας το επομενο σετ. Αν νιωθεις οτι δεν αντεχεις τα κιλα στα τελευταια σετ, αφαιρεις λιγα, ωστε να τελειωσει το σετ. Ποτε δεν κανεις διατασεις ενδιαμεσα απο τα σετ.

Αυτο. Για αρχη(κανα χρονο)

Φιλαρακι γυμναστης, παλιο γνωστο μελος του μπορντ για το επομενο επιπεδο (απο Σεπτεμβρη) μου εδωσε 5χ5 σε μαξιμουμ. Θα δοκιμασω κανα 6μηνο και βλεπουμε

 

Επισης, υπομονη.

Ο τυποι με τα μουσκλια που βλεπετε αφενως κανουν οτι κανουν, τρωνε οτι τρωνε, αλλα ΕΙΤΕ το κανουν για καιρο ΕΙΤΕ ειναι ετσι γεννετικα.

Αν ο δικεφαλος σου εχει ενα γεννετικο οριο μην περιμενεις να γινεις Αρνολντ δεν πα να χτυπιεσαι 10 χρονια αλλα καλο θα ηταν να χτυπιεσαι αυτα τα 10 χρονια για να πιασεις το οριο σου.

[Freakster]

ένα πολύ καλογραμμένο άρθρο γενικότερα για τη διατροφή.

 

 

 

 

56. About Overweight

 

 

 

Genetic

What about all the women who watch what they eat all their life?

The ones who say "I gain weight just by looking at the package of cookies"? those who eat the most 'healthy, fat free, sugarless' foods?

who always gain weight if they don't watch it? These are the women who usually say, "I have a heavier build by nature", or, "It runs in the family; my mother always watched what she ate and so must I".

 

 

 

Is obesity genetically determined?

 

Pharmaceutical companies would like for you to believe so because this leaves you with only one option: buying drugs that can 'compensate for your genetic shortcomings'.

Food-retailers also would like for you to accept this because then you think that you need 'special food' - their 'diet products'. These products contain little sugar and fat, and much protein. Sugars and fat are relatively cheap and protein is more expensive, and thus they make more money by selling you diet products instead of normal foods. Unfortunately for you, diet products increase cravings, which is fortunate for them. They get richer while you get bigger.

Obese people are 'a growth-market'; more and more people are becoming obese; if they can become convinced that obesity is genetic, then the future sales of diet-products, slimming pills, and weight-loss shakes are guaranteed. Why should we bother to try anything else - knowing that it will not work anyway?

And we'd like to believe them when they say that obesity is 'genetic', for it relieves us from our responsibility; "It is not my fault, it is in my genes". But deep down, we all know that if we eat less, we will lose weight. Somehow we just cannot stop eating.

Somehow it is beyond our willpower so we, therefore, can relate to 'a genetic cause'.

Pharmaceutical companies and food-retailers gladly provide you with information that makes you believe obesity is genetic, and will keep you from info that can really help you.

They will never tell you, for example, that when you breastfeed your baby, you very easily lose weight;

 

52% of required energy in human babies is obtained from fat in mother's milk. And this fat originates from mama's adipose tissue. As long as she breastfeeds her baby, 3 different hormones make sure that her body-fat is transformed into mother's milk-fat, to supply the baby with sufficient energy;

 

Oxytocin inhibits appetite. [149] Every time and as long the mother breast-feeds her baby, more oxytocin is released. [150] But if you stop giving mother's milk to early, oxytocin release decreases, and appetite increases.

Opioid substances (from dairy- or wheat products or morphine) inhibit oxytocin release, even when breast-feeding. [151]

Leptin is produced in adipose tissue, and signals at different neuropeptides and hormones to inhibit appetite. [152] The release of leptin is however restrained when mama does not breast-feed her baby. [153]

Prolactin ; As long the mother is breast-feeding her baby, production of yet another hormone, prolactin, is increased. Prolactin inhibits appetite and enhances transformation of adipose fat into mother's milk-fat and / or available energy [154].

 

 

 

They also do not tell you that your child will tend to become overweight when not breastfed long enough. Like they do not tell you that their food-products contain physical addictive substances. (See next chapters) Which is criminal, since they very well know.

Many studies have shown that it is extremely hard to lose weight on 'light products'. But that is not the information that reaches the general public.

Suppose obesity is genetic; from whom did we inherit those genes?

Our ancestors never were as fat as we are, and they are the only ones who formed our gene pool.

Obesity has increased so dramatically over the last 25 years that it cannot possibly be 'genetic'. Genes don't float through the air - landing in our gene pools only 25 years ago. Those genes are inherited from our ancestors and they weren't fat. Look at movies and fashion magazines from the '50s, '60s and '70s, or if you are old enough, try to remember how people looked back then. Think back to those leisure moments on the beach or swimming pools; how many people were fat or obese? Watch those early 20th century movies of people enjoying the first summer days on the beach; there aren't any real fat people. The rich were chubbier yes, but yet no obesity.

Remember Stan Laurel and Oliver Hardy? Oliver was considered to be one of the fattest men in Hollywood. He was funny because he was fat. Today we would not notice his size if we passed him on the street, because today he would just be a 'normally' sized person. If a woman wore size 40 or more she was considered fat. Nowadays this size is considered to be normal and surely not fat.

Just think about it: if obesity and cellulite had been normal, the mini skirt, hot pants, baby dolls and mini-bikini could never have become such a fashion hit. Never would women of all ages have adopted these fashion statements so massively over such a long period. How could they ever 'overcome shame and shyness' having fat buttocks and thighs covered with cellulite? If they had looked like we do today, there would never have existed baby-dolls nor mini-skirts and surely no mini-bikinis. Or those flimsy shine-trough peignoirs and baby-dolls you can see in those old movies. And for those who love to shop for second hand clothes, remember all those times you saw a beautiful dress, pants, skirts, top or jacket - but no matter what you did, you just couldn't squeeze your body into these clothes even though you are not big or fat?

It is simply because we are so much fatter than our ancestors; obesity, in general, cannot possibly be 'genetically determined'. Genuine genetically inherited obesity, like Prader Willi syndrome, is extremely rare.

 

 

 

Metabolism

But why is it that you are so heavy and some other women so small?

You don't eat fatty things, you stay away from sugar, and even your cookies are fat free. If you eat chips, what rarely happens, then they're low-fat chips. You know that you eat very few bad foods, that you exercise/ work out, and you wonder, "How can this be? Do I have a slow metabolism?"

Yes, the second favorite excuse for obesity (after 'genetics') is a 'low metabolism'. This excuse was introduced by 'science', and many years later it was 'adopted' by the public because it seemed valid. The Resting Metabolic Rate however (how much energy you burn when not active), is not reduced in obesity, [155] nor in familial obesity. [156] In fact - the rate is actually elevated in overweight men and women. [157] Overweight bodies simply need to work much harder to relieve the organs from overweight-pressure. And because of the extra 'luggage'; obese people need much more energy just to walk to the store next door.

White people should be the last to blame it on their metabolism, for they have a higher metabolic rate than black people [158] and Polynesians. [159] This is probably because white people originate in colder regions, where they needed to produce more heat, and this heat is generated by utilization of fats and sugars.

It is also not true that obese people utilize less fat than the non-obese when they exercise. [160] Only in the extremely rare Prader Willi syndrome is activity related energy expenditure decreased.

 

 

 

Air

Whatever you think causes obesity - nobody can deny that it definitely is impossible to become fat without consuming more calories than you need; you can't grow fat on air. So called "small eaters" systematically under-report their food intake. [161] We cannot acknowledge that we are eating too much. We are convinced that we are not eating too much; we eat low-fat foods, and hardly any sugar. We know that we are doing everything we can to abstain from so many enticing foods - so that "we can't possibly be eating too much". We are told to focus on fat and sugar over and over again, and we are not told about the calories from protein - and even from fiber (through bacterial decomposition). And because we don't know about these calories, we are convinced we are not eating too much when eating so called 'healthy' food.

Protein, however, contains exactly as much calories as sugars, but they don't tell you because protein increases sales (See Chapter 58).

It is a fact that you can only gain weight if more calories (from any source) are consumed than are utilized.

Gaining weight is always about averagely consuming too many calories; you cannot possibly gain weight if you don't. You never noticed, but low-fat, low-carb foods contain the most protein and this protein contains calories too. Run to the refrigerator and check the protein contents of low-fat low-carb foods.

 

 

 

But how much is too much?

What is too much?

 

 

Too Much

We think that:

- we get fat when we eat chips, chocolate, butter, fondant, cream, etc.

- a piece of cake with whipped cream is fattening, but if we abstain from whipped cream and eat the cake without it, we won't gain weight.

- we gain weight if we drink a cup of coffee or tea with sugar, and not by drinking quarts of diet soda.

- we will not gain weight if we consume green salads, grilled or steamed fish, a lean piece of meat with vegetables, and a glass of wine or a health sandwich or yogurt or low-fat cheese.

 

And refraining from 'bad foods' all the time, you should not gain weight, right?

However….

Proteins contain exactly as many calories as carbohydrates / sugars.

The problem is that it doesn't feel that way. Proteins are not satisfying; sugars and carbohydrates are.

Diet products, yogurt, green salads, etc. are not physically satisfying; they never satisfy your cravings. You may feel healthy and responsible eating those foods, feeling good about yourself, but after one hour or so, you feel like having a snack. Even if you don't actually have a snack, you will eat more so called 'health food' just for the satisfaction. The result will be that you have eaten too much, but it doesn't feel that way since you didn't even eat the snack. It is the non-satisfying, low fat / low carbohydrate food that makes you eat too much without knowing it.

When you consume low-calorie-foods, your cravings will be far greater. Not giving in to cravings makes you eat more because your body still wants what you are not giving it. Munch-foods like cream cheese, chocolate etc., on the other hand, satisfy your cravings - making the possibility of overeating less likely.

 

 

 

 

 

 

57. Dieting

 

 

 

Losing weight is a subject of great interest today. Obesity is strongly on the rise; over 1.2 billion people worldwide are overweight and the numbers are increasing rapidly. Dieting is also an important issue because so few people are able to lose weight through dieting. We may succeed in losing a few pounds, and then we gain the weight back again, or we may even succeed in maintaining a lower weight for a few years until it rises again.

Why are so few attaining success in dieting?

Why do we get bigger and bigger?

We generally think that we can only lose weight by consuming very little fat and/or sugars. Almost all weight-loss diets are based on the rule of consuming far less of these nutrients than are daily required by your body, which 'forces' the body to transform adipose fat into available energy.

Such diets are always very hard to maintain.

The reason:

Diet-foods are always low in carbohydrates and / or fat. If you continue on a diet low in sugars and / or fat, you will be tired, lack direct available energy, sleep badly, and have mood-swings and strong cravings. You will constantly have to fight the urge to have some goodies. Because of all of this, dieting is a disaster. You stop dieting because "you really need a break to eat some goodies - just for one day". You swear that you will start again tomorrow (that nothing will stop you then) but just for now you need a break. Every time you end up saying, "It's so hard to maintain this diet." or "I gave it a try, but this diet just doesn't work".

When you have tried at least ten different diets, you will conclude that diets don't work, that they are one big scam, and that your wallet is the only thing that actually loses weight.

 

 

 

But what's wrong with absorbing less energy than required?

 

When you practice such a diet you are telling your body that there is a food-shortage. Your body will adapt to that by holding its fat-deposits and by increasing its efforts to grab onto everything edible. Results: You and your body will have opposite interests; you want to eat as little as possible and your body wants to eat as much as possible.

The more successful you are in starving your body, the more your body will produce neurotransmitters and hormones that increase your body's efforts to eat more foods. Eventually your body always wins because survival is our strongest instinct. The better you are in starving your body - the bigger the relapse will be. (Except for that small minority who actually succeed in starving themselves to death, like some anorexia patients).

That is why anorexia patients can easily become bulimic; first they starve their body and then it is payback time. The body of an anorexic has been confronted with starvation, and will therefore do anything to store as much body-fat as possible because the next period of 'food scarcity' may be near. Former anorexics will therefore tend to eat more, and more often. And this will disgust her/him, but she/he will not be able to stop. She/he may then see only one option: throwing up.

You can try to lose weight by forcing your body time and time again, but no matter how strong your will, you will eventually become either anorexic or bulimic if you keep on trying to lose weight by beating your body. You can never win over your body's needs and have peace.

 

Losing weight lastingly by consuming 'light' foods/products [162] or sweeteners [163] just doesn't work.

 

Consuming too little sugars inhibits utilization of fat; If too little glucose is available, transformation of fatty acids into available energy originates substances like aceto-acetic acid and beta-hydroxybuteric acid. Accumulation of these substances inhibits further utilization of fatty acids (and functioning optimally). The level of these substances can only be sufficiently decreased if sufficient glucose is available.

 

 

 

 

Fat consumption

 

But isn't it true that the more fat one consumes, the fatter one gets?

 

Most people believe that you need to consume low-fat foods to lose weight, but the problem is that these foods are not very satisfying physically. Without fat you may actually consume more calories in order to satisfy your cravings anyway.

Though light products are an American 'invention' and Americans, on the average, consume less fat than most Europeans, Americans, on the average, are the biggest of all. [164]

More than one half of adult Americans are overweight or obese. [165] French, Italians and Germans, on the average, consume more fat than Americans, (FAO database) but Americans (and the British) are more obese. [166]

It is simply not true that we get fatter the more fat we consume:

Average fat consumption in 1998 in gram / cap / day;

 

165 France

152 Italy

149 Germany

147 USA

142 UK

 

Statistics also show that Americans consume more calories in total even though Americans consume less fat than people in major European countries. This makes sense; you will keep on eating until you are satisfied when you are on a low-fat diet.

Average daily intake of calories, and how much of that energy is supplied by dietary fat, in 1998. (FAO database)

 

3767 USA 35%

3608 Italy 38%

3541 France 42%

3402 Germany 39%

3257 UK 39%

 

Americans increasingly consume more low-fat food; [167] in 1998 the share of fat in the average American diet was a little lower than in 1978 (32%), but that did not decrease obesity incidence. On the contrary, obesity has increased very strongly in the last decades. [168]

Consuming less fat does not help you to lose weight. [169]

Dieting on low-fat food is extremely difficult because you will have to constantly fight your cravings. Hardly anyone can win this battle no matter how strong your willpower. If you try to lose weight on low-fat food, you must fight both your body's urge for fat, and the need for calories in general.

Fat food is very satisfying. Eating Mascarpone or fruits with a big dollop of real whipped cream, for example, potatoes with melted butter or cream cheese, or avocado with mayonnaise are all extremely fulfilling.

Protein, on the other hand, is tasty but not satisfying. Cooked chicken does not satisfy your hunger, nor does low-fat fish or lean meat. Moreover, cooking creates physically addictive beta-carbolines, which cause you to want to eat even more. (See Ch. 58) One gram of protein contains as many calories as one gram sugar. It just doesn't feel like energy. It isn't as satisfying. But it is energy.

And this extra energy from protein is converted into fat. The 'leaner' and 'lighter' you eat, the more protein you will consume, and the more protein is converted into fat.

 

Protein consists of amino acids. A small percentage is used for construction purposes. Most amino acids are transformed into either sugar-like or fat-like molecules. The amino acids that can only be transformed into glucose-like substances are: methionine, cysteine, valine, threonine, alanine, aspartic acid, glutamic acid, glycine, histidine, proline, serine, and arginine. Leucine and lysine can only be converted into fat-like substances. Phenylalanine, tyrosine, isoleucine, and tryptophane can be converted in both fat-like and glucose-like substances. Your body will produce 14-fold more enzymes transforming phenylalanine, tyrosine, isoleucine and tryptophan into fatty acids when you are on a low-fat diet. [170]

 

 

 

When you eat very little fat and / carbs, you will probably have mood-swings, be depressed and / or sleepless. (See http://www.13.waisays.com) and you will have the hardest time maintaining your weight. Diet products, therefore, cannot help you to lose weight; they even make it more difficult. Moreover, they can also be very harmful.

 

Aspartame probably causes brain-tumors [171]. Light-products containing trans-fatty acids cause vascular diseases. [172] Some diet-bread contains cotton-fiber. [173] (They add this because wheat-opioid peptides sedate the bowels too much. This rough fiber stimulates the bowels to get rid of the damaging fiber as soon as possible, but in the process it causes tiny wounds. Repeatedly inflicting such wounds accelerates aging of the bowels, and increases cancer risk.) Saccharin can cause bladder cancer. [174] Acesulfam K (E 951) can damage your reproduction organs. [175]

 

 

 

 

But you need to absorb less energy than is utilized to lose weight, don't you?

 

Yes, but if you force your body to absorb less energy, it will react in the opposite 'since a food-shortage is obviously ahead'.

Your body must initiate weight loss.

 

 

 

But when will my body initiate a weight loss program?

 

It does it naturally when we are overweight.

By nature our body always tends to weigh the ideal weight; this is called the "set-point weight". We cannot improve on this system; it is already there and is very powerful. All we have to do is to allow the optimal functioning of this system, which is usually not the case.

The main reasons why so many of us are overweight is because

 

1) we daily absorb substances that impair this set-point weight system.

2) specific foods contain physically addictive chemicals

3) we regularly alarm our body into storing and holding onto as much fat as possible.

 

To allow your body to automatically lose weight,

 

1) you must prevent the set-point weight-system from being impaired. (See Chapter 58)

2) you must diminish uptake of substances that increase cravings. (See Chapter 58)

3) you must avoid alarming your body by consuming too little fat and / carbohydrates.

 

To lose weight faster, you also must prevent the deposition of new body-fat (See Ch. 61) and you must utilize body-fat most efficiently (See Ch. 60).

 

 

 

 

 

 

58. Set-point Weight

 

 

 

Maintaining set-point weight in nature is essential for survival. Bulls need to be heavy to dominate over others, and leopards need to be slim and fast to catch a prey.

The ideal weight does not fluctuate in most animals, except for animals living in an environment with strongly fluctuating temperatures; there the set-point weight is adaptable to seasonal changes. Grizzlies, for example, need to deposit a layer of fat in the fall in order to be warm in the winter. In the fall they keep on eating salmon even when they normally would have been satisfied salmons ago.

To make the body weigh the appropriate weight, the following neurotransmitters and hormones regulate the appetite and the deposition of body-fat:

 

serotonin [176]

dopamine [177]

norepinephrine [178]

growth-hormone [179]

prolactine [179]

oxytocine [180]

vasopressin [181]

leptin, acting through CRF [182]

neuropeptide Y [183]

 

 

 

For example:

One of these appetite-regulators is serotonin. When serotonin levels decrease, appetite increases.

Daylight prevents decomposition of serotonin, so when it is dark, more serotonin is decomposed. And since there is less daylight in the winter, we all tend to deposit some extra body-fat to 'keep us warm'. In the summer we tend to eat less.

If serotonin metabolism or one of those other appetite-regulators is impaired, this can increase cravings. Obesity generally accompanies an impaired metabolism of one (or more) of these appetite/weight regulators:

 

serotonin [184]

dopamine [185]

norepinephrine [186]

Growth hormone [187]

somatostatin [188]

prolactin [189]

oxytocin [190]

vasopressin [191]

neuropeptide Y [192]

the ACTH- and cortisol- interaction with- CRF

[193]

the interaction between leptin and CRF and

neuropeptide Y [194]

 

 

 

 

But what, besides a lack of daylight, can cause metabolism of these appetite-regulators to be impaired?

 

Quite a few factors: drugs (Prozac etc, diet pills, hormonal contraceptives, etc.) and alcohol - but also substances in our every day food.

These include all foods that have been heated in any way – creating beta-carbolines. [195] Wheat products [196] and dairy products [197] contain opioid peptides.

These opioid peptides [198] and almost all beta-carbolines [199] are physically addictive - making you eat more. Just think of the aroma of bread when you pass by a bakery; you'll become instantly 'hungry'. This is not just because you are addicted, but also because your body has started to secrete digestion juices as soon as you caught that stimulating odor. Your rumbling stomach definitely tells you to eat.

Food-manufacturers are aware of the physically addictive qualities of opioid peptides and beta-carbolines. [200] They apply this knowledge to increase and maintain the number of their customers,

and to successfully compete with other food-manufacturers.

They know that wheat and milk protein contain the most opioid peptides, and that is why these proteins are most often added to prepared food products. They know that beta-carbolines also increase your appetite. That is why they are also added to most food products, including sauces and spices; in so-called 'taste enhancers'.

How many times have you continued to eat something you didn't really like? You took a bite, and for some reason you couldn't leave it alone until you had finished the whole package. That package of cookies might have been laying in your kitchen cabinet for a few days, but once it was opened and you had taken one bite, it kept pulling you back to get more.

But have you ever experienced this with fruit? No, you have never had to have another banana, apple or orange. You might love to eat fruit when you are hungry, but it never keeps pulling you back to eat some more. Did you ever overeat on fruits?

Now you know: you do not keep on eating because you are weak or pathetic, or "because your father did not give you enough attention", but because you are physically addicted to beta-carbolines and opioid peptides.

 

If your overeating was due to some psychological reason, any food that tastes good, including ripe fruits, would be equally satisfying. But this is not the case. All of us are physically addicted to these beta-carbolines and opioid peptides.

But each of us is different, and is susceptible to these chemicals in a different way, as different people prefer different brands of cigarettes, alcohol or coffee. (or none) That is why food- manufacturers experiment; they add a bit more wheat protein to their products, some malt, or a bit less milk protein, or combine these with concentrates of a particular dehydrated protein heated in combination with sugar.

Then they must make sure that we are familiarized with 'the taste' (their specific combination of addictive chemicals) of this new product. They strategically position their dealers in the supermarket to offer the customers a free sample. We all know the ladies offering us new food-products to try. Even when we politely decline, they tell us how wonderfully tasty and new it is and that we really should try it. And we behave according to the expectations of the food manufacturers: politely. We see the friendly lady who is just doing her job, and we think, "Poor woman, what a horrible job she has".

And so we take what she offers us, and try it. And if this specific blend of addictive chemicals matches our own addiction, our brain says, "I like it!", and we will buy the product later on.

This strategy is the same as that applied by the 'pusher-man' who gives drugs for free to youngsters to get them addicted and thus gains new 'junkie' clients.

According to the law this is illegal and punished. How can the food- industry do the same without being punished?

They create 'food-junkies'.

There actually is no fundamental difference between a drug junkie and a food-junkie; they both are addicted to physical addictive chemicals. They both need their fix every few hours. They just look different: the drugs-junkie gets skinnier and does not take care of his/her appearance. The food junkie becomes overweight or obese and takes even more care of her/his appearance. Both become dependent and need larger doses to achieve the same effect.

Food dealers use another strategy: the use of fragrances - like the aroma of baked bread at the bread department, and the smell of fried meat at the meat department. These odors stimulate our digestion juices, which makes us feel hungry - and buy more.

When you go to the supermarket, and don't want to buy more than you planned, be sure to eat several pieces of fruit just before you go (or even better; an avocado). A filled stomach helps to diminish the effect they want to achieve. After a meal of fresh fruit you can clearly detect how 'fake' and harmful these odors can be. They can even make you feel nauseous.

 

Taste-enhancers, for example, are concentrated dehydrated protein, containing beta-carbolines. They don't really enhance taste, but actually influence neurotransmitter-receptors. [201] Wheat protein and / or milk protein are found in many prepared food products. These contain opioid peptides. Be sure to check food-product labels. Monosodium glutamate is also added to food to stimulate appetite [202], partly acting through the same pathways. Beta-Carbolines also affect the glutamate- receptors by affecting the release of acetylcholine, which they do by effecting benzodiazepine-receptors.

 

 

 

These beta-carbolines are not just physically addictive; they can also contribute toward obesity because they can impair the metabolism of these weight/appetite regulators:

 

serotonin [203]

dopamine [204]

norepinephrine [205]

oxytocin (through GABA-receptors) [206]

CRF [207].

Growth hormone and prolactin-level, through

TSH. [208]

 

The same is true for opioid peptides, which can impair metabolism of these weight/appetite regulators:

 

serotonin [209]

norepinephrine [210]

oxytocin [211]

vasopressin [212]

CRF- [213] and

neuropeptide Y [214]

prolactin [241]

 

 

 

 

But what if the influence of the food-chemicals on those appetite / weight-regulators is very limited?

 

Very few of us become overweight because we eat far too much.

Generally, we eat a little bit too much.

Unfortunately, even if we only eat 1% too much daily, we have already gained 1 kg. / 2.2 pounds of pure fat every single year. Twenty years later, we have gained more than 3 stone.

Since most of us are susceptible to beta-carbolines and opioid peptides, we eat a little too much every day. If that is 5% too much,

we will gain 5 kg. / 11 lbs. pure fat each year.

And the less we have been breastfed, the earlier we ingested cow's milk-opioid peptides, impairing our set-point mechanism at a very early age. (Scientific research has shown that formula fed babies have an increased risk for becoming obese in later life). [20]

 

No, it's not our mothers' fault; they didn't know that formula milk is bad for a child. Formula milk-manufacturers are no different from any other company; they do everything to increase sales. To increase their sales, they had to convince women that formula milk is as good as mother's milk, and even better since it's 'fortified' with extra vitamins and minerals. Simply ignoring the fact that mothers' milk contains all the nutrients that babies need, and that too much of any extra mineral is harmful. (See Ch.30)

However, the essential difference (in general) with 'normal business' is that infant feeding has lifetime consequences.

Robbing infants from essential growth factors and hormones (in mother's milk) and increasing future cravings in both mother and child, for the sole purpose of increasing sales, is criminal.

But we must acknowledge that it was a clever long-term move: babies that are fed formula milk make 'better' future food-consumers. Sales are guaranteed. These manufacturers even pushed (and push) their product in developing countries at low prices - thus establishing a future market for food-retail giants.

Unfortunately, the real costs of formula milk are extremely underestimated; formula fed children are, on the average, less intelligent, [21] and more subject to obesity. [20] They are also more susceptible to all kinds of allergies, infections and diseases. [215] And these babies averagely cry more often.

What about the psychological impact on the mother-daughter relationship if mama loses her figure because of giving birth, and not being able to lose weight because she did not breastfeed? There even are mothers who resent their children for it. While getting your maiden figure back is not a problem at all, but definitely requires you to breastfeed your baby long enough.

Have you never wondered why some women are very slim no matter how many children they gave birth to? And why women in developing countries generally have no problem at all regaining their maiden weight? Because they more extensively breastfeed.

 

To decrease both your baby's and your risk of getting weight problems, you should breastfeed it for at least one and a half years.

To save yourself from eating a little bit too much you need to prevent the uptake of impairing food-chemicals.

 

 

 

What foods should I eat to enable those weight regulators to do their job?

 

 

 

 

 

 

59. What Foods To Eat

 

 

 

Your body can only regain its natural set-point weight if those natural weight-regulators can do their job.

To limit the intake of chemicals that impair the metabolism of those regulators, you should…

 

…eat as little as possible of:

 

* dairy products because they contain opioid peptides. Don't drink any milk from any mammal. Do not let yourself be fooled by the ads of the dairy industry. They are not interested in your health, but in your money. The models and actors that promote their milk products seldom – if ever - drink milk themselves because they know it ruins their skin and causes excessive mucus secretion. The dairy industry uses these famous faces to enhance sales for they know we common people are suckers for celebrities. If beautiful and famous people promote milk, it must be good.

The sad part is that most famous people seldom – if ever - consume / use the product they promote. Milk, cheese, and other milk-products roughen the skin, increase appetite, and can cause cellulite and acne. (and cancer; see http://www.13.waisays.com/cancer.htm) Don't believe that you need dairy products to be healthy, because that is not true. (See chapter 27) Food products containing milk-protein also increase appetite.

 

* Wheat products because they contain opioid peptides. Don't eat bread because you think it is healthy. It isn't, and it causes constipation. You can eat a little bit of bread, pasta, or pizza, etc. - but only as a munch-food item that you prefer to eat above other delicious munch-foods. But be sure to add plenty of olive oil or butter to prevent constipation. All products containing wheat-protein stimulate the appetite.

 

* prepared foods in general and proteinaceous prepared foods in particular because of the beta-carbolines. This includes heated (in any way) meat, fish, eggs, nuts, beans, and grains, and soy. Especially proteinous prepared foods increase appetite.

 

* grains and legumes because they contain too much fiber which inhibits cholesterol absorption. [216] Clean cholesterol inhibits the appetite. (See: "but sufficient…")

 

* grains and beans and no more than a little animal food daily. The intake of excessive protein impairs the serotonin metabolism and a lack of serotonin increases the appetite.

Vitamin B6 is required to transform tryptophan into serotonin. When you consume more protein than you need, it requires extra vitamin B6, B2, and folic acid. (Pregnant women are advised to take supplementary folic acid; they should be advised to consume less protein instead since too much protein inhibits serotonin synthesis.)

 

Too much proteinaceous food inhibits serotonin production in another way - by increasing the blood-phenylalanine level.

The amino acid phenylalanine inhibits serotonin production by preventing the decarboxylation of 5-hydroxy-L-tryptophan into serotonin.

And consuming too much protein also increases blood- leucine level. The amino acid leucine increases tryptophan- pyrrolase; a process by which tryptophan is irreversibly converted. Unfortunately, the liver cannot decompose leucine. (Only tissues like muscles can.)

 

* Vegetables and grains, for these can contain quite a bit of cadmium. What we today consider a normal intake of cadmium is already 50% above the maximally acceptable amount. [217] Even a low intake of cadmium decreases the serotonin level [218], increasing cravings.

 

* All foods that inhibit serotonin production. This includes foods that contain a small amount of tryptophan in proportion to the amount of leucine and phenylalanine.

These foods are:

Cornflakes (and other corn products)

Sweet corn

Shredded wheat bread

Pasta made with eggs

Horsemeat

Rye bread

Oysters

Bread rolls

Almonds

 

 

 

 

…eat sufficient:

 

* sugars in fruits (and munch-foods). Glucose (from sugars) enables the uptake of tryptophan in the brain, [219] and thus the production of serotonin - which inhibits carvings.

 

* fat in avocado, fresh raw fish, raw egg yolk, Brazil nuts, and munch-foods. Specific fatty acids activate serotonin- receptors, [220] inhibiting appetite.

 

* clean cholesterol in fresh raw egg yolk and fresh raw fish. The body transforms cholesterol into products that increase serotonin-receptor activity, [221] inhibiting appetite.

 

* Your favorite munch-foods. Only by satisfying your taste- buds daily, can you continue to eat this much fruit and so

little prepared foods.

Disregard what you think is healthy (because you have been told so) and consider only the taste and protein-contents of the munch-foods. The total daily intake of 'dirty' protein from munch-foods should be 15 g. / ½ oz. maximally. Choose those munch-foods that are very satisfying - that contain generous amounts of fat / and / or sugars. No, those munch-foods will not cause you to gain weight if you know when to consume them.

Consuming your daily munch-foods only when your glycogen depots are empty, you will even lose overweight. (See Ch. 61)

 

* fresh raw fish occasionally. It contains lots of vitamin B3, a nutrient lacking in egg yolk. B3, like serotonin, is composed of tryptophan. Absorbing plenty of B3 enables more tryptophan to be transformed into serotonin.

 

* high quality protein. Protein in prepared foods is partially damaged and thus its protein quality is decreased. Brazil nuts and fruits - combined with a little fresh raw animal food occasionally - generously provide all the essential amino acids you need to compose new cells and weight-regulating neurotransmitters like serotonin, dopamine and norepinephrine. (See http://www.13.waisays.com/protein.htm)

 

* Foods that contain much tryptophan relative to the amount of leucine and phenylalanine. (thus optimizing serotonin production).

These foods are:

 

Dates

Papaya

Banana

Strawberries

Mango

 

If you are not accustomed to eating a large amount of fruits that contain serotonin, like bananas, eat small amounts in the beginning; your body needs to increase its enzyme activity to be able to decompose the serotonin in these fruits. Papaya is a fruit that should never be eaten in large amounts.

For optimal serotonin composition, the best munch-foods are:

Edible boletus

Chanterelles

French fries

 

It is better not to consume these mushrooms raw, for that may cause cramps and gasses.

 

 

 

…and…

 

* spend as much time as possible in daylight. Daylight prevents the breakdown of serotonin. By taking long walks outside you also can most effectively transform body-fat into available energy. (See Ch. 60)

 

* do not take hormonal contraceptives extensively. In order to prevent ovulation, the oral contraceptive- hormones impair metabolism of those regulators that, besides regulating ovulation, also regulate weight:

 

norepinephrine [222]

serotonin [223]

GnRH [224]

Dopamine [225]

Endorphins [226]

CRF [226]

prolactin [226]

neuropeptide Y [225]

oxytocin [227]

 

By impairing the system that regulates ovulation, these oral contraceptives also impair the system that regulates your appetite and disposition of body-fat. This very likely increases your appetite and may cause your body to retain body-fat.

Note: No matter how low a dose your contraceptives are, they can only prevent pregnancy by overpowering your natural hormone metabolism. If they didn't, they could never prevent conception.

Any kind of hormonal contraceptive has also been linked to breast-cancer. [17]

 

* never combine alcohol with prepared food; alcohol strongly increases the appetite for prepared and salty foods, (and for cigarettes) and the other way around. Be sure not to consume both within hours of each other. (do not combine alcohol with salted nuts etc. either!)

 

Alcohol and beta-carbolines partly act through the same brain-receptors. [228] Alcohol increases the sensitivity of the receptors for certain beta-carbolines [229] and some beta-carbolines promote craving for alcohol. [230] Tolerance for specific beta-carbolines causes tolerance for alcohol. [231]

 

 

 

 

 

 

60. Utilizing Body-fat Most Efficiently

 

 

 

You cannot lose weight by consuming too little fat and/or sugars.

You need to consume sufficient fat and sugars daily to be able to lose weight. Yes, this requires a U-turn in thinking in your brain, but it is a fact.

 

 

 

But how can I lose this excess weight?

 

If you deprive your body of a steady flow of fatty acids and glucose into the blood, your body will object strongly to being deprived from these essential nutrients. By decreasing the direct availability of these nutrients, you are telling your body there is a food shortage.

This stimulates your body to save energy, to conserve its body fat, and to increase cravings for everything possibly edible.

If, on the other hand, sufficient fat and glucose is available all the time, your body does not object to losing excessive body-fat. On the contrary: if sufficient fatty acids and glucose are available all the time, there simply is no need to conserve body fat. And if also no more than sufficient fatty acids and glucose is available, you will also not store new fat. Your body will automatically utilize its body fat to reach that ideal set-point weight.

 

 

 

How can I make my body utilize body-fat?

 

Your body will always do so naturally.

Fatty acids are the main source of energy for the heart and the bowels, which, unlike regular muscles (like biceps etc.), never stop working.

Body-fat is most efficiently utilized when it is performing low-energy activities: walking, cleaning, and shopping. This works only when there is sufficient energy available all the time to prevent your body from holding on to its body-fat.

The sole issue is to not replace body-fat your body does not object losing.

 

 

 

But when I work out, I burn more fat, don't I?

 

Yes, but the share of fat in your total energy expenditure decreases.

This is because your muscles mainly utilize glucose from the blood and glycogen from the muscles and the liver. You are utilizing lots of energy when you are physically very active, but relatively little fat, so body-fat is utilized less effectively.

 

 

 

But the total amount of utilized fat is greater, isn't it?

 

Yes, but that is not the issue. The amount of utilized sugars has increased far more. And you cannot lose weight by simply consuming too little energy; you have to replace all lost sugars.

Having worked out, much glucose has been lost and relatively little fat, which makes it harder not to replace body fat when replacing the required glucose (in the blood) and glycogen (in the muscles and liver)

The higher the share of utilized body-fat, the easier it is to replace lost blood-fatty acids and glucose without replacing lost body-fat.

 

 

 

Huh?

 

If you have been exercising, you have to consume more carbohydrates to replace the extra-lost sugars from the blood, muscles and liver. And part of the fatty acids and redundant protein that come with those extra carbohydrates you have to consume, are stored as body-fat.

The more you exercise, the more you have to eat, but relatively more carbohydrates and less fats are required.

You cannot choose to not increase food consumption sufficiently, for that would be trying to force your body to lose weight, which does not work. It does not matter whether you work out or not; forcing your body to lose weight does not work. So, the more energy is utilized, the more energy is consumed. But the more you exercise, relatively less fat is utilized. Thus, the more you work out, the easier you gain weight!

The less physically active you are, the easier it is to deposit less fat than is utilized. That is why it is so dangerous when an anorexic patient becomes totally inactive; she easily burns more calories (including calories from organ-protein) than she consumes because she is utilizing relatively little sugar. She, therefore, has no problem keeping her blood-glucose level stable.

It is simply not true that it is easier to consume less energy than utilized when physically active. The bodies of men who daily perform physical labor are more muscular, but, on the average, also contain more body-fat. Men who are physically inactive can easily be very skinny. But it is extremely difficult to be both very muscled and lean; it requires a very stable and extremely disciplined mind.

Bodybuilders, for example, are generally massive and only become lean very shortly prior to contests (due to starvation diets and diuretics).

The less developed muscles and the less intense your physical activities (walking instead of aerobics, etc.) the easier it is to be lean.

If you want to be naturally lean, indulge in low-energy activities.

Take long walks, go shopping for hours or attend a big art museum, and then sleep well and get up early. These activities are most effective in helping you to lose weight.

 

"Beauty sleep" is not a hollow phrase. Every day cells are damaged (including skin cells), and you need your sleep to replace the lost cells with new ones. Sleep is nature's most effective medicine.

As you read in Ch. 6, excessive protein is decomposed due to the influence of cortisol, which is especially strongly secreted early in the morning. This is essential to clean up 'dirty ' protein.

Furthermore, sleep is also essential for maintaining the right body weight; Between 1:00 and 3:00 am, secretion of growth hormone is elevated, which induces transformation of body-fat into available energy that is required for reconstruction purposes. When you are active at that time, fluctuating blood-energy levels and food consumption will inhibit this process.

 

 

 

How can I know whether I consume the right amount of fat and carbohydrates?

 

 

 

 

 

 

61. The Glycogen Method

 

 

 

To successfully lose weight, you need to minimize deposition of new body-fat, since utilization of body-fat happens all the time. You also must make sure your blood contains sufficient glucose (sugar) and fatty acids (fat) at all times to prevent cravings, but the blood also cannot contain too much energy, to prevent the depositing of body-fat. You therefore only need to make sure to consume not too little or too much sugars and fat.

 

 

 

But how to consume exactly the right amount of fat?

 

A If you eat an avocado, a handful of Brazil nuts, sashimi/egg yolk, a raw salad dressed with olive oil, and one or two munch-food items containing fat, you will not absorb too little fatty acids. Don't be afraid to eat those fatty foods; you need fats to decrease cravings, for stabilizing the blood-sugar level, the uptake of vitamins and to keep your bowels moving!

B The average fat-percentage of the food you eat will be low if you eat at least 2 kg./ 4.4 lbs. fruit daily; the more fruits you eat, the better. Consuming lots of fruits you will not consume too much fat.

So please stop focusing on the fat-contents of foods as if fat is fattening; it is not. All excessive energy from whatever source, including protein, is fattening. Protein makes you eat more because of the beta-carbolines and opioid peptides it contains. Instead of concentrating on fat, you should carefully watch how much protein from prepared food you are eating.

 

If you apply rule A and B from above, you will not consume too little or too much fat. But consuming the right amount of fat isn't the only requirement for losing weight; you must also consume the right amount of protein and the right amount of carbs, and you must know when you can consume munch-food.

 

 

 

But how to consume exactly the right amount of carbohydrates?

 

Absorbing the right amount of sugars is not difficult, either, since the availability of glucose is strictly 'regulated'. You can easily feel if your blood-sugar level is low. As your blood-sugar level goes down - so does your mood. You may start yawning or you may get a headache. You will become short tempered or even nauseated, and you will have only one thing on your mind - and that is food. The reason: If your blood-sugar level is low, you have to eat something, to prevent transformation of muscle-protein in available energy.

 

 

 

How can I know whether my blood sugar is low?

 

You should do the fruit-test: If your blood-sugar level is low, you will definitely welcome a piece of ripe fruit, and you will feel better instantly. If you don't feel like eating fruit, your blood-sugar level is not low. It is that simple.

Note: this fruit-test is only reliable if you also daily consume fatty foods, like avocado, Brazil nuts, cold-pressed olive oil and / or fatty munch foods. If you don't, your blood-fatty acid level might be low while your blood-sugar level is not.

If your blood-sugar level is actually low, you must eat something; you don't want your body to 'think' there is a food-shortage.

 

 

 

How much can I eat when my blood-sugar level is low?

 

You can eat as much fruit as you like; the moment your body does not need the energy, you won't feel like eating any more fruit. Or, if your blood-sugar level is low, you can also safely consume 400 calories of any munch-food without gaining an ounce. To explain this, we need to explain the role of glycogen:

 

Glycogen

Besides glucose, there is another very important type of sugar in your body: glycogen. It is by controlling the amount of available glycogen that you can easily control your weight.

There are two types of glycogen: liver-glycogen and muscle- glycogen. Both types of glycogen are composed of glucose.

When you absorb sugars from food, your glucose level in the blood rises. If you take in more sugars than the blood can absorb, the glucose is stored as glycogen in the liver and the muscles. If you exercise regularly, your muscles can contain up to about 1200 calories of glycogen. Your liver can contain up to about 400 calories of glycogen.

If your muscles and liver are both filled with glycogen and you eat more food, the extra glucose is stored as body-fat.

 

This extra glucose is transformed into glycerol. In adipose tissue every single glycerol-molecule is linked to 3 fatty acids, forming triglycerides. When adipose fat is utilized, the triglycerides are separated into glycerol and fatty acids, and these can be transformed into available energy.

 

 

 

But…..if your muscles and liver are empty of glycogen, no sugar or fat will be deposited into body-fat.

Thus some might eat up to 1,600 calories of fats and sugars without gaining weight if their glycogen storage depots were entirely empty at the time they started to eat.

 

 

 

But how can I know whether my glycogen depots are filled or empty?

 

When your glycogen depots are filled, you are full of energy - ready for an extra workout, or re-doing your house, or finally painting that wall, or making extra hours at work. You know that feeling that makes you feel powerful and strong. You are climbing the stairs and find yourself one stair too high just because you aren't tired and your thoughts have drifted away – the very same stairs that were such an agony just the other day.

It is a bit more difficult to tell whether the glycogen depots are empty or not. If they are empty, you will definitely feel totally powerless when you flex your muscles. But if you feel powerless, this not necessarily means that the glycogen depots are empty!

The reason: muscle-glycogen cannot be re-converted into glucose, only into energy that can be utilized by the muscles. So, if blood-sugar level decreases, this cannot be corrected by transforming muscle-glycogen into blood sugar. If the blood-sugar level is low, your muscles might still contain loads of glycogen.

If your blood-sugar level is low, your liver-glycogen depot is empty too. Liver-glycogen can be reconverted into glucose. To maintain blood- sugar level, liver-glycogen is reconverted into blood sugar until this glycogen depot is empty. And if your liver-glycogen depot is empty, you can safely consume 400 calories of any munch-food without gaining an ounce.

You have to empty both liver-glycogen and muscle-glycogen depots first if you want to safely eat all your munch-food for that day (up to 800 calories) in one meal. What it takes to empty the depots depends on how much glycogen you can store (since this is individually very different; that's why the 800 calories max.) and on the degree to which they are filled with glycogen when you start emptying them.

You can best empty those glycogen depots through low-energy- activities, like walking (to, at, and from work), cleaning, shopping etc., because this way the most body-fat is utilized. They will be emptied faster - but you will have utilized far less body-fat - if you empty glycogen depots through high-energy activities. The longer it takes to empty those glycogen depots - the more fat is used.

 

 

 

So, sitting in front of my TV works best?

 

No, not at all. You are not emptying muscle-glycogen depots that way. And if you eat something when your glycogen depots are filled, the extra energy will be stored as body-fat.

So, yes, you need to be physically active to empty those glycogen depots, but to utilize as much fat as possible you need to practice low- energy activities.

Most muscle-glycogen is stored in the legs so to empty muscle- glycogen depots and utilize as much body-fat as possible too, you should first take a long walk. If you have a dog, taking him for long walks will make you both happy. Put on some music and clean the house. Go shopping. Skip the supermarket and spread out your shopping. Walk to all the little specialized stores and carry your shopping home. Don't take the car and don't store too much in the house so you can do this every other day. You can alternate this with cleaning the house. Now you have only one or two days left to fill up. Go to a market once a week, or second-hand shopping in another town, go fun-shopping, or get a museum card and visit one every week.

If you work outside the home, don't take the car if at all possible; walk to and from the bus. Climb the stairs – no elevator. Take a walk outdoors on your morning break instead of having coffee. Walk the first part of your lunch hour.

Performing these relaxed activities in the morning enables you to empty your muscle-glycogen depots in the easiest way. You will definitely feel it when you are running empty; all of a sudden you will be out of energy and then it is time to eat.

Once your glycogen depots are empty, you can safely eat one or two munch-food items containing much sugar and fat and still lose weight.

To munch safely and still lose weight - first take a very long walk.

Since the 1,600 calories only applies to people who regularly exercise their muscles, and since walking mainly requires activity of the leg-muscles only, you can safely consume munch-foods containing up to 800 - 1,000 calories after the energy in your legs is gone. (after the long walk)

 

 

 

 

 

 

62. About Working Out

 

 

 

If you want to work out, go ahead …. but don't expect it to help you lose weight; it won't.

Working out makes you very hungry, for you have used a great deal of energy - lots of sugars - but little fat.

You have probably tried it. The first week you actually thought it was working because you were weighing yourself after the work out after you had lost a lot of moisture due to sweating. But, as the weeks went by, you didn't lose any weight, but you even gained some.

 

The reasons:

 

* Exercise requires a larger amount of sugars, which strongly increases your appetite.

 

* Through intense physical exercise your glycogen depots are empty sooner, but less fat is burned than when the glycogen depots are gradually emptied through low-energy activities.

 

* The muscles are becoming trained, and, therefore, are stronger, bigger, and heavier. And since you are not losing body-fat, this will make you sturdier and heavier.

 

 

 

Then you were told you also needed to change your diet. You suddenly realized that you had to double your discipline, determination, and efforts, even though it had appeared to be without results so far!

And because that is discouraging, you stopped.

And guess what?

Even if you had succeeded in losing a lot of weight by both exercising and starving yourself, you would only have won the first set in a never-ending match - a match your body is determined to never lose.

Your body will never 'understand' that you are eating too little out of free will. Your body 'thinks' that there is a lack of available food if you consume less food than energy is utilized. It doesn't matter how much spare-energy (glycogen and body fat) your body contains. It will desperately hold onto that spare energy if there is a lack of available food. This is how your body is programmed - according to nature's law. There is no animal that intentionally eats too little food; there is no wild animal that wants to lose weight. Consuming too little food in nature always means there is a lack of available food; your body will, therefore, take the appropriate measures to cope with this food-shortage. It will save energy, preserve fat deposits, and increase its appetite for everything possibly edible, and as much as possible. The more vigorously you try to lose weight, the more your body will fight this. If you succeed in losing weight through a vigorous weight loss / exercise program, your body will simply start burning less calories. [232] This means that you will gain weight even easier than before.

 

 

 

What is a good reason to work out?

 

Forcing yourself to go to the gym is never a good idea. It does not make sense because you can never force yourself all the time.

Working out only makes sense if it accomplishes what you want, and if that connection is so clear that it gives you pleasure to notice how effective it is. If you want to go to the gym, you have to know exactly what it is that is effective in achieving what you want. If not, the results will never give you the pleasure that is required to be able to keep working out.

 

Body shaping can be a good reason to start working out.

This is exercising specific muscles, which changes your proportions.

You have to know exactly what you are doing to be able to get the exact results you want.

Whichever muscles you exercise will grow stronger – and therefore bigger. Exercising different sets of muscles with every exercise will make you bigger and sturdier. The heavier the weight, the more muscles will be involved, the less accurate the exercise. The only way to measure the effectiveness of any exercise is the reaction of those particular muscles. A good exercise is an exercise that makes only the targeted muscle 'burn'.

You should only exercise those muscles that need to be bigger if you want to change your proportions for the better. The essence of body shaping (or "isolation-exercises") is to use those weights that match the smallest possible combination of muscles. The lighter the weights, the more precise the exercise, the better you can sculpture your body.

Take those skin-colored bra-pads and place them where you think your muscles should be bigger, and analyze.

You probably think your buttocks should be higher, smaller, firmer and less wide. Then exercise only that part of your buttocks' muscles that you think should be stronger and more taut. Lie down on the floor, face down. Keep your hips on the floor and lift your stretched leg, using only your buttocks' muscles. This way only the muscles that need to be bigger and firmer will be exercised; you should never exercise the muscle/muscles that you do not want to be bigger.

Never start exercising before you know exactly which muscles should be stronger and which specific exercises will accomplish this end result. If you are unsure, consult a professional who specializes in isolation exercises.

 

 

 

When you burn many calories through exercise, doesn't that help you to lose weight?

 

Your glycogen depots will be empty sooner, yes, but you will have utilized little body-fat. It will take longer if you empty them through low- energy activities, but once they are empty you will have burned more body-fat.

So stop torturing yourself with vigorous exercises; you don't need these to lose weight; they even make it harder.

If you really enjoy participating in a specific sport, game, or any other intense physical activity and it makes you feel good - then do it. It is also okay to work out if you have already lost the weight, and now you want to develop specific muscles instead.

Don't think you need to work out to 'tone' your skin after having lost a lot of weight for that will automatically happen within a year if you maintain that same weight (6 pounds fluctuation max). Your skin will completely recover unless you gain and lose more weight again. Wait at least two years after having lost a great deal of weight before you even start thinking about 'surgical solutions'.

To attain the desired results you need long walks outdoors. Without this there will be no exercising of the connective tissue; it will be weak and your skin will be loose. This has nothing to do with being overweight or losing weight. A woman who has never been fat in her life will have the same problem if she doesn't walk: her skin will also become loose and flabby.

Nature gave us arms to grab things and legs to walk with. Walking is the most natural, healthy and effective exercise for the body.

If you want to have the legs and hips that models have, you must be active like a model; you have to walk, walk, walk and walk.

This is the only exercise that all professional models share and for most runway models it is their sole exercise. They don't have time to go to the fitness center during season, and because they walk so much, they don't need it. But the exclusive editorial and catalogue models who don't do runway, for example, don't walk that much, and so they need the exercise.

Sitting on your behind, whether at home or work, is the worst thing for the female body. If you want firm slim legs you have to walk.

There is no fairy godmother to make your dreams come true by taking away your extra weight and giving you the legs of a model.

But you can easily achieve both - all by yourself.

 

Our body can most effectively utilize its body-fat when we walk because walking is a most natural movement. But remember: when we say walking we do not mean running!

 

But exercise is necessary to get rid of my love handles, isn't it?

You can never ever get rid of love handles or that wobbly flesh on your tummy through exercise. You cannot burn fat locally, and that lumpy tummy is not about weak muscles, but about excessive fat.

No exercise or device in the world can make your body utilize specific local body fat. The genes determine which body fat is burned first; nature knows the best place to store adipose fat. Nature, therefore, determines which fat deposit goes first and which fat deposit goes last. You can exercise your muscles but you cannot exercise adipose tissue. Muscles are controlled by your conscious mind, but the metabolism of adipose tissue is solely regulated by a number of hormones and neurotransmitters.

There is really nothing you can do about that. No diet pill can ever correctly manipulate all those inter-acting hormones and neurotransmitters without impairing their influence on other body- functions. No cream in the world can help you to get rid of loose wobbly flesh, no matter how successfully they formulate their sales-lies.

Many will try to convince you that you need to exercise to have a flat belly because that will encourage you to buy trimming devices or a gym membership.

But: Get up, and stand up straight. Is there flab now?

Yes?

That's accumulated fat and nothing else.

If it's a hard swollen belly - then it is caused by constipation or gas caused by the intake of hard-to-digest foods. You should disregard a swollen belly due to menstruation and be aware that full bowels give you a swollen lower belly.

But…

Anyone who can stand up straight does have flat abdominal muscles that work well. You wouldn't be able to stand up straight if you didn't.

Do you have saddlebags?

Yes?

That also is nothing but an accumulation of fat. You will be perfectly slim when you have lost excess fat without having to exercise the saddlebags or the abdominal muscles. Everyone has firm muscle legs and flat abdominal muscles, but it is not always visible.

No matter how overweight you are or that you have never ever worked out, you still have all the required muscles. Your body must move and carry so much weight all the time that it is already well exercised. You are always exercising because of the extra weight you must carry when you are overweight. Your belly muscles strongly cooperate with the muscles of your legs and back so they will be well exercised too. Isn't that wonderful?

Once you lose the fat on top - you will have a lean-muscled body.

If you force your body to lose weight it will not only try to prevent this, but this will utilize muscle-protein for available energy, and you will lose muscle strength. If the body loses weight out of its free will, it can easily maintain its muscle volume.

The body you want is already there. The only thing you have to do, is shed the fat surrounding it.

If you start exercising while you want to lose weight, remember that whatever exercise you do enforces that particular muscle, increasing its volume and making you look even bigger.

 

To show off your new trim body you only have to lose the fat and moisture on top of it.

 

 

 

 

 

 

63. Part 4-Summary

 

 

 

Losing weight is not difficult if you cooperate with your body instead of fighting it.

In summary, you should:

 

A Follow the diet as described in Part-3 , absorbing as little appetite enhancing and physical addictive beta-carbolines and opioid peptides. Eat as much fruits as you like and you

should absolutely not refrain from fatty foods. Consume sufficient clean fat by eating avocado, Brazil nuts and cold pressed olive oil and / or you can have fatty munch-foods (as described in Ch. 53, 54 and 55).

 

B When you feel hungry, first do the fruit-test to know whether you really need the energy or that it is just your addiction talking. If your blood sugar is really low, you can safely eat one munch-food item containing up to 400 calories. (or eat more fruits of course)

 

C Empty your glycogen depots (in the leg-muscles) once a day by taking long outdoors walks to work or to stores, do laundry, go shopping (walking to all those different specialized stores). Go to markets or search for old books, unique clothes, etc. in second hand stores. After that you can safely eat those delicious munch-foods (containing up to about 800 – 1,000 calories) and still lose weight every single day!

 

 

 

 

 

 

Good luck.

Remember: dieting does not make sense. If you want to be naturally slim for the rest of your life (and be healthy and have a beautiful skin), you have to change your eating habits.

You are not a slave to food; you are a slave of the food manufacturers. They expand at your expense. They become richer while you are growing bigger and absorbing more harmful substances, and eventually becoming sick. Now it is time to cut you loose. Whatever they say, it is not your fault that you are overweight, and it is not in your genes.

 

Enjoy your freedom !!!

 

 

 

If you, after having read these chapters carefully, still have questions, you can post them in the "weight issues" forum of our Acne Bulletin Board, and I will answer them there...

 

 

 

>> To Appendix A; About Constipation

>> To Appendix B; Nutrient contents of the raw foods that are included in this diet

>> To the glossary

>> To the references

 

<<< Back to the contents page

 

 

 

© Copyright 2001 - 2002 Artists Cooperative Groove Union U.A. Amsterdam, The Netherlands

All rights reserved. No part of this book may be reproduced, stored in a retrieval system,

or transmitted by any means, electronic, mechanical, photocopying,

recording, or otherwise, without written permission from the author.

ISBN 90-806424-1-X

Supported by WaiSays.com

 

 

 

 

 

 

 

 

http://www.freeacnebook.com/56-63.htm

[Lucifer]

Μπράβο ρε φρηκστερ κι έλεγα τι να διαβάζω 6 ώρες στο τραίνο.

[Sellers]

Πολύ καλό... Αλλά πείνασα τώρα.

[Freakster]

συγγραφέας washcloud.. να λέτε καλά που το έβαλα και σε spoiler-έκπληξη

[pappous_soulis]

Μιας και έχω ξεκινήσει πρωινό γυμναστήριο εδώ και κάνα μήνα, ήθελα να ρωτήσω πόση ώρα πρέπει να μεσολαβεί μεταξύ γυμναστικής και φαγητού?

[Chrisxxx]

Περίπου 2 ώρες.

[Dark_son20]

λόγο κάποιων προβλημάτων υγείας πρέπει να αρχίσω να περπατάω

(στην αρχή τουλάχιστον μετά θα γίνει jogging και ίσως κάποτε γίνει και τρέξιμο )

 

αυτό που έχω στο μυαλό μου είναι ένας πρωινός περίπατος περί τα 2.5 χιλιόμετρα κατά τις 7 το πρωί

μέχρι τις 8 να έχω τελειώσει να κάνω ένα μπανάκι και να φεύγω για δουλειά

 

αυτό που με έχει βάλει σε δίλημμα είναι το πρωινό.

μιας και συνήθως λέγεται ότι πρέπει να τρως 2 ώρες μετά τη γυμναστική.

πως μπορώ να τα στριμώξω αυτά στο όριο χρόνου 7:00 με 8:30?

 

για το πρωινό λέω φρούτα μιας και πρέπει να αυξήσω την κατανάλωση ζωντανών τροφών

[insomniaK]

2.5 χιλιόμετρα περπάτημα δεν είναι γυμναστική, βόλτα είναι. Παίρνε τα φρούτα μαζί σου, ούτως ή αλλως σε 20-30 λεπτά θα είσαι ήδη πίσω.

[Dark_son20]

λόγο καθιστικής ζωής και δουλειάς με το ζόρι να κάνω μισό χιλιόμετρο τη μέρα. με το πολύ ζόρι κιόλας οπότε είναι μια αρχή