Stronger by Design Q & A

Q: I am having real trouble losing weight around the back of my arms area.
I really want to tighten this area up because I really hate my flabby upper arms!!



A: For years the idea was that spot reduction was a myth, until recently. According to Charles Poliquin’s Biosignature Modulation a high body fat reading around the triceps is an indicator of a hormonal imbalance. You will find that most women experience an increase in fat storage in this area when they start taking birth control and during menopause, the reason; increased estrogen production.

Though somewhat embarrassing, there are some things that can be done to reduce the fat on the arms.
The first plan of attack is to begin a strength-training program. Strength training will increase the hormonal
production of testosterone and growth hormone, balancing out the over production of estrogen.

Secondly focus on fat loss. Estrogen can be stored in body fat and can lead to increased production
when body fat levels are high. Meaning as you drop weight the better your hormonal balance.

Lastly supplement with Indole 3 carbinole . Indole carbinol is a plant
Indole found in vegetables such as broccoli and cauliflower, shown to lower aromatization
of estrogen.

Q: "What can you recommend on breaking through the 'plateau'?
                                                                                                -    John Kim

this guy eats his plateau's



A: Hitting a plateau in your training can be frustrating. Coaches have known for years that if you keep an athlete on the same program for too long the body stops adapting. To blast through your plateau you should look to change some parameters in your training program.


If your typical program is a three-day split with moderate sets of 10-12 reps give it a total re haul. An example would be the below program.


Day 1                                             Day 2                                 Day 3       
Legs                                               Chest/Back                          Arms
A1: Snatch Dead lift                    A1 Chin-up                    A1: Close grip press
      6x4  180 RI                             6x4 120 RI                         6x4    120 RI

B2: Barbell front squat               A2: Dip                            A2: Zottman curl
      4x6  120 RI                            6x4  120 RI                        6x4     120 RI


C1: Db split squat                      B1: Chest supported    B1: Barbell Scott curl
    4x6-8 120 RI                                  row                                  4x8  120 RI
                                                      4x6-8  120 RI

C2: Romanian deadlift             B2: Dumbbells               B2: Seated Half Press
    4x8   120 RI                                   press                              4x8 120 RI
                                                     4x6-8 120 RI

D1: Standing calf raise             C1: Trap 3 raise            C1: Incline biceps curl
       3x12  60 RI                          3x8 120 RI                      3x8 120 RI

                                                                                             C2: Barbell triceps ext
                                                                                             3x8 120RI

Perform this program for the next 6 weeks; it should be just what you need to get you out of your rut.

Q: Are you a fan of using fat to fuel your body OR carbs? and would you say
100 grams of protein for me a 130lb women is  sufficient?
                                                                         
                                                                                                             -    Ally Tripkovic


A: The preferred fuel source is generally dependant on what your goals are. I will assume you are asking about body composition or increased fat loss. If fat loss is the goal, the optimal fuel source should be fat, body fat!

The best way to impact body fat through dietary measures is to incorporate a cyclical ketogenic diet. The idea behind a CKD is to manipulate the intake of protein, fat and carbohydrates so that the body I forced to use body fat as its primary source of fuel. I find CKD’s to be very effective for fat loss. For more information on CKD refer to Dr Mauro Di Pasquale’s Metabolic Diet.

She favours fat as her fuel source

 

The answer to the second question is also dependant on the goal. If fat loss is the goal, then a gram of protein per pound of lean body mass is fine. To find out how much lean body mass you currently have you can book an assessment with an
Encore Personal Trainer.
 

Q: Teiko, Dude I just added up all my calories for today and reached a high score of 3,000 I feel sick if I am really serious about losing weight what should my calorie intake be per day.  HELP!!!!!

A: Let me start of by saying that regarding weight loss caloric intake is not the most efficient measure of how much weight you will lose. The old saying that a calorie is a calorie is misleading in that it neglects what occurs in the body when a nutrient is broken down.

First thing we have to consider is whether the body is actually absorbing the nutrients that it you are eating. In some cases disruptions in the internal lining of the gut can cause nutritional deficiencies.

Another consideration is the presence of food intolerances. Food intolerances can cause the body to create high amounts of cortisol. Cortisol is a stress hormone that has been linked to increased fat storage around the abdominal area.

If you are indeed absorbing the nutrients that you are eating and still having a hard time with weight loss, then your diet should be examined. It is in my experience that the majority of weight loss clients have insulin resistance issues that stem from a high intake of sugars and refined grains. When you are insulin resistant you may find that you crave sweets often, this craving leads to indulgence which in turn causes the body to trigger an  insulin spike resulting In a  cascade of blood sugar spikes and dips through out the day. Frequent blood sugar spikes can lead to increased body fat.

If you seriously want to get your weight under control schedule an appointment with an Encore Personal Training recommended naturopath.