Weight Management

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Weight Management
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Lift Heavy To Get Lean
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Lift Heavy To Get Lean

Many women (and men) exercise to lose weight and get toned. After many weeks and months of working out with light weights and high repetitions, they have enjoyed limited results and get disheartened. The solution may be to lift heavier weights and do fewer repetitions.  

Heavy Weights Don't Cause Bulking

For many women we talk to about our range of sports supplements, such advice sets off alarm bells. They are concerned that if they lift heavy weights and use protein powders they will bulk up, get square shoulders and start to look like body builders. The reality is that numerous reps of lighter weights that many women do to 'tone' is more likely to give you that body builder physique than lifting heavier weights at smaller repetitions.  

Protein Powder Doesn't Cause Bulking

Other women's fears of protein powders making them bulk up are also unfounded. Protein powders are an excellent way to retain a trim figure, increase energy and do not necessarily lead to 'explosive muscle growth' (contrary to what some of the advertisements in some magazines might promise). Unless you take supplements and eat a diet specifically designed specifically to help you bulk up, 95% of women will not bulk up, tending to build curves in the 'right' places instead.  

What the professionals say

Registered sports scientist Habib Noorbhai says this lingering myth over women bulking up from weight training is a very common misconception. “Strength training has a variety of benefits for women, one of which is preventing the earlier onset of bone and joint-related diseases such as osteoporosis, rheumatoid arthritis and fibromyalgia. “Performing low to moderate intensity weight training will ensure increase in strength gains, assist in the loss of body fat and assist with activities of daily living.” He adds that “vigorous intensity weight training can initially lead to a minimal gain in lean muscle, but generally low to moderate intensity weight training combined with cardio, and following a healthy eating plan is the secret to getting toned and losing body fat”. We have to agree. We are lucky enough to have an in-house gym at Nature's Way HQ. Many of us have recently started to focus less on  the treadmill and bicep curls and more on lifting heavy. We use whole-body exercises like squats, dead lifts and power cleans in conjunction with circuit training and clean diet. We have certainly not noticed any bulking, are happy with improvements in strength and body shape and can also report a reduction in body fat.  

So where do you start?

There is an inherent risk in starting to lift heavier weights. Unless you are already experienced at weight training, we strongly recommend enlisting the services of a personal trainer or - ideally - a strength coach who can teach you proper form to avoid injury. Once you have learned the basics of safe lifting, you can start to increase the load and train with a friend or alone, however that initial expert guidance to help you refine your form and build a baseline of strength is highly recommended to help avoid serious injury..  
Metabolism MythBusting
Articles

Metabolism MythBusting

Speeding up your metabolism is the holy grail of weightloss. But there are very few ways, other than exercising more and  increasing your lean muscle mass, that are actually proven to work.  So which of those “too good to be true” tips you’ve overhead at the gym or on Dr Oz are legit? Read on for our metabolism myths and truths.

 

Metabolism Myth 1: Some Foods Increase Metabolism.

We say: Confirmed.

 

"Diet-induced thermogenesis" is, in layman's terms, the amount of calories we burn just by digesting the food you eat. Just as running burns more calories than a walk in the park, eating certain foods burns more calories than others.  Doctors from the Harvard School of Public Health studied the thermic effect of different macronutrients. They found that protein is a clear winner in the quest to boost metabolism.  

Furthermore, coconut oil has been shown to help increase metabolism. Another study published by the European Journal of Nutrition showed that by combining chilli and medium chain triglycerides (such as those found in coconut oil) increased diet induced thermogenesis by more than 50%!  Thai chicken curry anyone?

 ---

Metabolism Myth 2: Eating small meals every 3 hours stokes your metabolic fire.

We say: Busted.

 

Two hours have clicked past since your last meal. You’re feeling hungry again. Must mean your metabolism is working overtime, right?  Well, maybe not. There are two things to consider here:

  1. If you are consuming carbs with your ‘small meals’, you could just be interfering with the way your body is regulating insulin production and actually causing unnecessary hunger.
  2. Your body needs time to properly process the protein you are consuming to ensure hypertrophy. Eating more meals more often can interfere with this.

So, how often should you be eating?

Studies have shown that consuming a balanced meal of lean protein, low-GI carbs and healthy fats will help to regulate your blood sugar AND increase muscle mass.  Eating 4-5 balanced meals, every 4-5 hours allows your body enough time for protein synthesis while helping to keep your blood sugar in check.

 

Metabolism Myth 3: Green Tea increases metabolism and burns more fat.

We say: Confirmed.

 

The American Journal of Clinical Nutrition reported that subjects taking a green tea extract (50 mg caffeine and 90 mg EGCG) three times a day had a significant increase in energy expenditure over a 24 hour period.  One cup of green tea supplies approximately 20-35 mg of EGCG. Therefore, to experience benefits similar to those shown in the study you would need to be drinking upwards of nine cups of tea a day, or find a supplement with similar caffeine and EGCG content. Try our Metabolift product, which contains not only green tea extract and caffeine, but metabolism boosting guarana, bitter orange, B vitamins and more. Read More.

So, what’s the catch?

Well there doesn’t seem to be one.  Aside from weight loss and metabolism benefits, green tea drinkers appear to have lower risk for a wide range of diseases, from simple infections to chronic conditions including cardiovascular disease, cancer, stroke, and osteoporosis. Bottoms up!

 

WHAT NEXT?

When all is said and done, increasing your metabolism is just one piece of the weight loss puzzle. In addition to the above metabolism myths and truths, the key to lasting weight loss is consistency – find an exercise program and nutrition plan you can stick to and commit to it!

How To Lose Your Beer Belly
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How To Lose Your Beer Belly

A beer belly used to be a mark of the great Australian larrikin. ..
Natures Way Slimright SkinnyDrops Water Enhancer with berry flavour
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Natures Way Slimright SkinnyDrops Water Enhancer with berry flavour

SkinnyDrops with Garcinia helps boost fat & carb metabolism. Turns water into delicious skinny water to help your diet & exercise efforts. Also great to drink to hydrate during exercise. Delicious berry flavour.
Detox'n'Burn
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Detox'n'Burn

Key Ingredients to support metabolism & detoxification
Sleep and Weight Loss
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Sleep and Weight Loss

A growing body of research shows there is a distinct relationship between sleep and weight loss. In fact, sleep is showing to be a critical factor in not only weight loss, but also in helping reduce obesity related diseases such as high blood pressure, high cholesterol, heart disease and more. Let's take a look at the research into the relationship between sleep and weight loss to help you better understand how sleep might effect your weight loss efforts.

 The Relationship Between Sleep And Weight Loss

 

1. Obese people sleep less

It is still unclear as to whether obesity causes poor sleep, or poor sleep causes obesity, but more than 30 studies have shown that there is a distinct link between obesity and poor quality of sleep.  

2. Fatigue Makes you hungry.

Some of us get to the end of a long work week and binge by eating a whole pizza by ourselves or drain a bottle of wine.  Our body craved that tub of ice cream and, due to our fatigue, we succumbed. What's interesting is that this phenomenon is actually reflected in research - it's not just you (and me). Fatigue makes our body less effective at metabolising fat. This is already bad for weight loss, but the resulting effect of slowing fat metabolism is that we develop a craving for easily digestable macronutrients (i.e. more fats and simple carbs such as sweets, chips, fast foods etc ).  

3. Too Much Sleep Is Also Bad

A study from Quebec showed that people who were sleeping 5-6 hours a night gained more weight than people getting 7-8 hours sleep. This is no surprise given what we have already established - poor sleep is linked to weight gain. What was more interesting ab out the Quebec study was that people who slept 9-10 hours a night also gained more weight than the people who slept 7-8 hours a night. Too much sleep seems to also be somehow related to weight gain and obesity. The conclusion of the study was that 7-8 hours sleep a night is generally best for people trying to lose weight.  

4. Obese Kids and Sleep

The above relationship between sleep and weight loss are also observed in research involving children. Given this, it is important to make sure you kids are getting enough shut eye of a night time. There are a number of ways to help your child get settled at night, including increasing their intake of Omega-3 DHA. Talk to your health professional if your child is having trouble sleeping throughout the night. ------ This article was provided by our online partner Health365. For more information on getting better sleep or managing your weight, visit www.health365.com.au.
Why You Need Fibre In Your Diet
Articles

Why You Need Fibre In Your Diet

Increasing your fibre intake may - at first - seem like a bit of a contradiction. On the one hand, fibre not typically absorbed very well by the body. Why eat more of something that your body can't absorb? On the other hand, if your diet lacks fibre, you will definitely know about it. Let's take a closer look at why you need fibre.  

Why You Need Fibre

The benefits of fibre can best be studied by looking at what diets lacking in fibre can cause versus the benefits that diets rich in fibre offer. Diets low in fibre can lead to a number of health conditions, ranging from constipation and weight gain to fatigue and blood sugar fluctuations. Diets high in fibre generally lead to  much better overall health, weight management, more regular bowel movements, better digestion and a reduced risk of a range of serious diseases.  

The 2 types of fibre

There are two types of dietary fibre that are both subtly different, yet both are important for overall health.  

1. Soluble Fibre

Soluble fibre can be digested by your body, but usually very slowly compared to other carbohydrates. As a result, when you eat a diet rich in soluble fibre, the soluble fibre is digested slowly and can lead to more sustained energy and constant blood sugar levels after eating. High fibre diets can also help with weight loss, as the slow digestion of soluble fibre leads to longer feeling of fullness that may prevent snacking and a more prolonged energy release.  

Why You Need Soluble Fibre

Soluble fibre may help with:
  • cholesterol management
  • controlling blood sugar levels
  • inflammatory bowel conditions

Good Sources of Soluble Fibre

  • Oats
  • nuts
  • seeds
  • peas
  • Vegetables
 

2. Insoluble Fibre

We have established that soluble fibre can be digested, albeit slowly. Insoluble fibre, on the other hand, remains largely undigested as it passes through your digestive tract. Just because it is not digested does not mean it doesn't play a critical role in digestion and overall health. During digestion, insoluble fibre passes through to the intestine, bringing water with it. This increases bulk and hydration of waste products. In short, this helps you go to the bathroom more regularly and the additional water in your waste helps you avoid constipation. Insoluble fibre can also help promote a feeling of fullness for those looking to lose weight / reduce snacking.  

Why You Need Insoluble Fibre

Insoluble Fibre may help with:
  • maintaining regular bowel movement
  • weight management
 

Good sources of Insoluble fibre

  • leafy green vegetables
  • root vegetables
  • carrots
  • raisins
 

Superfoods For Fibre

Super Chia Seeds not only contains double the amount of fibre than oats, they also contain both soluble and insoluble fibre, so are a great way to top up your dietary fibre levels. Try them if you are actively looking for an easy way to increase your fibre intake.

Final Tips For Increasing Fibre

  • Adults need to get 25 to 30g of fibre each day. Most Australians do not get this much fibre. If you are struggling to get enough fibre in your diet, a fibre supplement like our Adult Fibre VitaGummies  may offer some benefit.
  • Sudden increases in dietary fibre may cause abdominal pain or flatulence. If you currently have a low fibre diet and are trying to increase your fibre levels, do so gradually over the course of several weeks.
  • Finally, increasing your fibre intake may require an increase in the amount of water you need to drink in a day. Since you pass more water as waste in a high fibre diet, increasing fibre intake may bring increased risk  of dehydration. Dry mouth, increased thirst, headache or dark coloured urine are all signs you may be dehydrated and need to drink more water.
------ This article was provided by our online health partner Health365. If you would like to learn more about why you need fibre (among other things), visit www.health365.com.au.
What Is the Best Time To Take Protein?
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What Is the Best Time To Take Protein?

This commonly asked question has no universal answer... The best ..
Natures Way Slimright SkinnyGut Weight loss Shake
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Natures Way Slimright SkinnyGut Weight loss Shake

SkinnyGut Weight loss Shake is the first weight loss shake to contain the latest discovery - weight loss probiotics. It is packed with 10 billion specialist weight loss probiotics, helping you feel slimmer, lighter & less bloated plus it’s protein and fibre rich to help you feel fuller for longer.