Blue-T Fitness

Mic 🎤 drop

You can’t store fat in a calorie deficit. PERIOD 😤 Many of you have shared this video of @charlie & his ‘doctors’ who claim you can gain weight in a calorie deficit. I feel bad for this guy because I think he’s genuinely trying to help people, but has bought into nonsense. I’m going to address the main claims: “Calories don’t matter, you can gain weight in a calorie deficit” This is 100% false. Calories refer to the energy stored in the chemical bonds of food. In order for you to store fat in a calorie deficit, you would require energy to create those bonds out of nothing. Which also means you would need to create mass & energy out of nothing. This is not possible “If you are insulin resistant, you need to fix insulin resistance first in order to lose weight” The reality is significant weight loss improves insulin sensitivity regardless of the method used. This is true even for diets that contain over 100 g of refined sugar per day (PMID: 1200726). The diet in that study was composed almost exclusively of white rice, fruit juice, & white bread. Insulin resistant obese subjects lost an average of over 100 lbs! You know why? Because they reduced total calories. This diet was also effective at improving insulin sensitivity 🤷🏼‍♂️ Further, the idea that people with insulin resistance have a harder time losing weight is also false. Research shows that people with insulin resistance lose just as much weight as those without it when in the same calorie deficit (PMID: 27698345) Additionally, high carb diets are equally as effective at reducing body fat as low-carb diets when calories are equated, despite differences in insulin (PMID: 28193517) Finally, the most effective drug obesity treatment on the market by far is Semaglutide. The average weight loss on this drug is 15% of bodyweight in spite of the fact that is RAISES post meal insulin by 2-3x above normal! (PMID: 28526920 & 30615985). You know why it works? Because it causes people to EAT LESS 🤷🏼‍♂️ Please don’t listen to this nonsense. This is perpetuated by charlatans who tell desperate people what they wish to be true in order to extract money out of them. It’s disgusting That’s a mic drop 🎤

You know I don't buy the "AGE" excuse!

"The answer is less about age and more about lifestyle. Although your baseline resting metabolic rate may not have changed between ages 20 and 60, the factors involved in boosting other aspects of your metabolism -- when you are not resting -- likely changed, lowering your ability to metabolize fat, maximize the caloric burn from exercise, increase energy-burning muscle mass and get quality rest to enable metabolic processes."

It's not your age that's slowing your metabolism, new research says. Here's what to do It's a generally accepted belief that as you age, your resting metabolism slows — especially over age 40. Not true, says an August study published in the journal Science. Fitness expert Dana Santas shares four science-backed ways to boost your metabolism.

Take some time today to plan your week for success. Ensure you have food for healthy meals and make time to move. It’s really that simple.

When I tell clients to start walking more, I can see the skepticism in their faces. Adding more movement in any form is going to keep your calorie burn up, which is why standing at your desk isn't any better than sitting. We all need to move more.

How Japanese People Stay Fit for Life, Without Ever Visiting a Gym For people stressed or intimidated by fitness culture

"...regular aerobic exercise is as effective as antidepressants in reducing symptoms of mild to moderate depression. And that’s not just because moving might help you get into shape and feel better about yourself. Exercise actually causes the same structural changes to the brain as antidepressants—neuroplasticity, or creating new neural pathways, and growth in the hippocampus, a part of the brain that’s generally shrunken in people with depression."

Exercise Can Be a Very Effective Way to Treat Depression. Why Isn’t It Prescribed? It does the same thing to your brain as antidepressants.

Saturday morning workouts with me? 🤗
8:30a Tabata & 9:30a Muscle
at MSF Happy Valley

Kale salad is sooooo good 💙
Recipe on my FB page or website.