Confessions of the trainer: Carbohydrate cycling

So this it. I'm about to reveal my ongoing nutritional plan that will help me achieve my goals. As a reminder those goals are to:

- tighten up my blood sugar control

- maintain high intensity training in the gym without causing erratic flucuations in my levels

- to maintain high energy levels to allow me to workout hard whilst keeping mental focus for my job

- burn fat and achieve my revealing abs

And how am I attempting to achieve this? Ladies and gentlemen - let me introduce to you...CARBOHYDRATE CYCLING...

What is it?

Carbohydrate cycling has been an industry standard in the body building world for years. Recently however, it has started making its way into the fitness and weight loss industry. Is it a fad diet with extremes of certain macronutrients? Is there scientific evidence that it is a viable option for fat loss? 

These are the questions you should always ask when you first hear about the latest methods to burn fat, lose weight and improve your body composition. In my previous posts I have shown research into low carbohydrate diets which have had positive outcomes in terms of weightloss and blood profiles. It is my personal opionion - based on my own personal experiences - and backed up by such research - that low carbohydrate diets are certainly a viable option for fat loss. However, I do also understand the need for carbohydrates as the body's preferred fuel source and it's role in providing energy for the muscles and of course for the brain which will help with mental focus and stimulaiton.

Carbohydrate cycling takes the best of both worlds - and uses a low carbohydrate approach for a presribed time period followed by a high carbohydrate approach for a prescribed time period. This approach is said to:

- increase fat burning during low carbohydrate days

- allows for some lean muscle gain on high carbohydrate days

- prevents the associated side effects of low carbohydrate dieting such as low energy, mood swings etc.

- prevents overconsumption of carbohydrates and reduces insulin levels (high amounts of insulin will prevent fat breakdown and encourage fat storage)

The aim of carbohydrate cycling is to deplete the body's glycogen stores and force an increase in the use of fat as energy. As in low carbohydrate dieting this is great for weight loss. However, in low carb dieting after 3-4 days side effects usually kick in - resulting in consumption of carbohydrates and going back to square one. Using the cycling method, the subject uses low carbs, until the glycogen stores are just about empty, then increases carb intake to fill them back up. This method also keep both the carbohydrate and fat burning system on their toes and working at optimal rates.

I have been unable to find peer-reviewed research to support the use of cycling as both a fat loss and overall nutritional eating plan. However it is clear from the fitness world that people have had alot of success with it - as have I when I cycled in the past. Here's how my abs looked last time:

The issue with scientific evidence and protocols like this is that the scientific community will only catch on years after the protocol has been discovered by bodybuilders and fitness enthusiasts.  

Stay tuned for part 2 where I reveal my own carbohydrate cycling technique...

Confessions of the trainer: Low carbohydrate diets: Part 2

In the first part of this series I discussed how following the recommended dietary requirements to ensure tighter control of my glucose levels could possibly have a negative effect on my overall health. Over the last month I have shown my readers research which has indicated that increasing carbohydrate intake to the required 50% has been shown to increase blood lipid profiles thus increasing CHD risk. Additionally, I have shown research which has indicated that low carbohydrate dieting can illicit positive effects on both weight loss and improved blood profiles.

I can openly admit that I am probably biased towards lower carbohydrate intake over high carbohydrate and low fat diets as my condition is dictated by carbohydrate's effects on my body. Essentially I cannot metabolise the carbs I consume as my body's immune system destroyed the cells in my pancreas that produce insulin. Insulin is essentially a 'key' that unlocks the muscle cell's door to allow amino acids and glucose in. Without insulin the body cannot use carbs for energy. Therefore I must inject insulin whenever I consume more than 10g of carbs as well as twice - in the morning and evening. 

Through trial and error carb consumption and insulin dosage can usually be matched reasonably well with controlled blood sugar levels. Generally speaking I would say that the more carbs consumed the more erratic the control becomes - and this is certainly the case with my own experience. We do know however, that glucose and carbs are the body's preferred energy source, and that it is near to impossible to restrict carbs extensively for a prolonged period of time without side effects such as low energy, mood swings and cravings. Further research has also shown that whilst lower carb diets showed greater weight loss and blood profiles at 3 and 6 months, at 12 months positive effects were similar from low carbs and high carb diets. Additionally there is also research to suggest that the higher carb diets are easier to stick to with similar weight loss results. What is my personal opinion? - 1) we are consuming too much carbs in our diet, 2) of our carb intake we are consuming too many processed carbs (white flour, white rice, desserts, pastry etc.), 3) diabetics would illicit tighter blood sugar levels with lower carbohydrate diets.

Finally, I want to set out my goals for my eating plan:

- to tighten up my blood sugar levels reducing variances as much as possible
- to keep exercising at high intensity to gain the metabolic benefits associated with high intensity training
- to maintain mental focus and energy levels to allow me to keep on top of my job
- to reduce my body fat level and reveal my abs

In the next part of this series I will reveal the plan I have already started and the associated benefits behind it as well as my progress throughout the weeks.

Confessions of the trainer: Low carbohydrate diets: Part 1

So it's been established that I have to get tighter control of my diabetes. The importance of what goes into my body has never been greater, but how am I going to get the best bang for my buck?

If I were to follow the advice of Diabetes UK, I should be following the FSA's eatwell plate, which suggests that my carbohydrate intake should be around 50-60% of total consumption. Protein intake is around 15% and fat is kept 'low'. The eatwell plate has been around for a while and is apparently the healthy 'balanced' diet we should all be following.

Here's the thing though - theres alot of research that is showing the eatwell plate to be quite outdated, and actually talks of it having a negative effect on health. I'll end this post with a link to a study:

Arefhosseini et al (2009) Effect of advice to increase carbohydrate and reduce fat intake on dietary profile and plasma lipid concentrations in healthy post-menopausal women

The aim of the study was to evaluate the effect of advice to increase carbohydrate intake to 50% of energy intake as part of advice to follow current dietary guidelines.

Twelve healthy post-menopausal women with an average age of 56 years (+/- 6.5 years) were advised to increse their carbohydrate intake to comply with the recommendations. Subjects were told to follow this diet for 4 weeks in a free-living situation. Fasting blood samples were obtained at baseline and after 1 and 4 weeks.

The results showed:

- a significant decrease in body mass index after 4 weeks (good)

- there was a significant increase in blood triglyceride concentrations after 1 week (bad)

- high density lipoprotein (HDL) cholesterol concentration was significantly decreased after 1 and 4 weeks (bad)

This all points to the conclusion that in post-menopausal women, following the UK dietary guidelines resulted in changes to their blood lipid profiles that favoured an increased risk of coronary heart disease!

Now I wouldn't consider myself a post-menopausal woman, but the implications of this study are very interesting. In the following posts over the coming weeks, as I explain my ways of keeping tight glucose controls, I will provide more research backing up my methods. Just consider these results though - especially if you are in the subject population...

Until the next update...Paul x

Type 2 diabetes reversed in landmark study...

I posted this research paper on my facebook page, but as many of you don't do facebook I though it would be best to post it here.

You may have heard about this study on the news a few months ago. As an area I like to specialise in it's fantasic stuff to see. However, we do need to be careful about what we take from these results - 600 calorie diets are going to be very tough to do, and calories need to come from the right sources - so that vitamins and minerals are still being put into the body. I DO NOT recommend this protocol to anyone without medical supervision! As the authors state, further research is needed in the long term effects of such a drastic nutritional protocol.

The study invesitgated whether an energy restricted diet had an effect on the biochemical signs of type 2 diabetes. Researchers wanted to see if diet could reverse the resistance of the body's cells to the actions of insulin, and prevent progressive decline in function of beta cells.

The research was non-randomised in 11 people with type 2 diabetes. There was no control group.

The idea was that a sudden negative energy balance would have a profound effect on metabolism, decreasing concentrations of fatty acids which are said to inhibit the funciton of beta cells. An expected decrease would improve insulin function.

All diabetes medication was withdrawn for the study. Each participant had 600 calories per day. At 8 weeks participants returned to normal eating.

At the end of 1 week - blood sugar levels normalised. Production of glucose from the liver decreased and sensitivity to insulin improved from 43% to 74%. By week 8 the fatty acid content of the liver had fallen from 12.8% to 2.9% whiles levels in the pancreas fell from 8%to 6.2%. Average weight loss was 15.3kg. 4 weeks after the cesation of the diet, weight increaed by 3.1kg but decreases in triacylglycerol content of the liver and pancreas were maintained.

3 months post intervention, 7 of the 11 were still free of Type 2 diabetes. An article has also been published by one participant who was still free of the disease 18 months later.

You can download the whole paper here

Confessions of the trainer

 

So this is the start of what I'm hoping to be a regular feature on the blog. You see, it's going to be a bit personal, and it's going to hopefully be a way to keep me on track with my goals. So heres the background...

I was diagnosed with Type 1 Diabetes a number of years ago - just over 15 years ago in fact - and whilst it has led me to do things I possibly wouldn't have done before, and had a big influence on where my career has gone and is going in the future - it is starting to catch up with me, and I can finally admit...I'm scared.

Each year I have had to have the back of my eyes photographed and checked for any abnormalities on the retina. A couple of years ago I was told that there were slight changes to the retina, but it was nothing to worry about as long as I kept my appointments once a year to get them checked. This year was different. A letter through the post stating that they had found changes and needed to refer me to a specialist to see if I need further treatment.

Diabetic retinopathy is caused by prolonged high blood glucose levels, which over time causes damage to the small blood vessels within the retina. This can cause haemorrhages, and swelling of the retina, starving it of oxygen, and causing abnormal vessels to grow. The risk of retinopathy is increased the longer an individual has diabetes. Eventually, this becomes more serious and can progress to blindness. I have no idea how bad my condition is - as I know it is being caught early I assume that it is the early stages and that treatment can severly slow it down. BUT it really scares me to think that one day I may not have my sight. How could I continue as a personal trainer? How could I carry on enjoying exercise if I can't see!?

Whilst there are regrets I will always have about my diabetes, the only thing I can do is look to making my future better. I have to look after my glucose levels much more closely, and I have to start now. So not for the first time, but hopefully the last, I am on a mission to be as healthy and strict as I can be.

My life is completely in my hands...

Keeping it real...with a lump in my throat...

Paul  x

Twelve course results: Lesley Wright

Lesley's vital stats:

Before:

Weight: 86.7kg

Fat %: 44.3%

Blood pressure: 121/76

Resting heart rate: 68

Waist: 39 inches

Hips: 44 inches

After:

Weight: 76.2kg

Fat %: TBC

Blood pressure: 124/75

Resting heart rate: 67

Waist: 34 inches

Hips: 40.5 inches

Congratulations to Lesley Wright for completing the first ever 'Twelve' course. Lesley has had some fantastic results over the last 12 weeks as you can see by her statistics! It's been a pleasure to teach and train you Lesley and thank you for being a Beta Fitness star!

Beach Fit Bootcamp

Beta Fitness in conjunction with trainers at The Gym Group, Guildford have created the brand new summer bootcamp class , 'Beach Fit Bootcamp'.

If your wanting to get that beach fit body this summer then these are the classes that will help you on your way. Based on the Beta Fitness metabolic conditioniong program, these outdoor circuit classes will utilise different timing protocols to push your body from a metabolic rut to a metabolic breakthrough! Come and see how ropes, kettlebells, sandbags, tyres, sledge hammers, jerrycans, resistance bands and of course your own body weight can burn away that fat!

Taking place outside The Gym, Guildford in Woodbridge Meadows, the sessions require NO GYM MEMBERSHIP and are open to all. To book a free trial session to see what all the fuss is about head over to the facebook fanpage at www.facebook.com/beachfitbootcamp and follow the instructions.