The Effects Of Alcohol On Fitness 

  

Don’t kill the messenger… Plus, I’d probably kill you first. 
I’m 98% sure you’re going to read this and say “F–k you Zeus”, 99% sure you’re going to want to kill me when you see me, and 100% sure I don’t care. I want to start off by saying, I don’t have anything against drinking but I believe in “sweat equity”; you put in enough work to allow yourself the ability to indulge once and awhile.with that being said, let’s break down the effects that the consistent “happy hours” can have on your body, workout, and even Give tips on how to go around it and still be successful ( see I’m not that bad, I’m giving you the cheat codes at the end) 

  
Iight, BOOM…
 Let’s start from the beginning, and get to understand how alcohol can affects the body…

 

The thing about Alcohol is that it’s very energy-dense (providing 7 calories per gram) and nutrient-poor, and accordingly has been labeled as providing ‘empty calories’. Therefore, consuming alcohol, especially when combined with sugary mixer drinks, will take up a lot of your daily energy intake (in other words, it’s very easy to pack on a lot of calories with alcohol) its accumulation in the blood can suppress the oxidation-release of other dietary energy sources (fat, carbohydrate and to a lesser extent protein) and this will basically result in an increased amount of stored fat. 

So now the question is, how can drinking alcohol affect a next day workout? 
Well, Studies have discovered drinking alcohol The day before working out can inhibit the circulation of glucose, which the body uses for energy. Sippin’ on gin and juice can cause the pancreas to secrete its digestive enzymes inside itself rather than sending them to the intestine to digest nutrients properly. This can inflame the pancreas and halt transportation of key nutrients that will play apart in your workout 
  
It’s no surprise that working out while dehydrated isn’t ideal and might be suicidal the way I train and one thing about alcohol is that it can lead to dehydration. This can prolong muscle building or recovery process due to decreased blood flow in the muscles. Hitting the bottle at cool events like Patron Fest may also decrease levels of human growth hormone (HGH), which helps the body build muscle- this is depressing. 
* hears someone scream “ make Irv stop!!!”*
Okay, okay, okay! 
There’s no way around the fact that alcohol slows muscle growth and can cause you to gain weight. With That said, there are options to cheat these effects…
First, supplement your post drinking nights with N-acetyl cysteine (NAC).It’s an amino acid that serves as one of the body’s strongest free-radical fighters. Taking 500–600 milligrams of NAC daily can help replenish antioxidants while clearing out toxic metabolites that are generated by the liver’s breakdown of alcohol.
Another supplement to try is leucine. Alcohol blocks muscle building at the genetic level by inhibiting the action of leucine, the most anabolic of the branched-chain amino acids. Taking a dose the day after drinking can help override this inhibition.
Finally, try to time your drinking. alcohol decreases protein synthesis by 15% to 20% after 24 hours, but not sooner. Which means the day after you got drunk is the worst day, but right after your workout… Not so much
It may sound crazy, but having a few drinks on Friday night after training is better than having them on Saturday night. * hears Pandora’s box opening * 

LYBF episode 1 – The Journey 

so, over the last couple months I’ve been working with Taqee Bond of Word Of Mouth Radio on a great project. He came to me in January and told me he wants to change his life around and needs my help. We decided to document his weight loss Journey into a mini doc. The reason this is important is because right now is someone who is struggling wight weight loss and needs motivation. This is his ” Last Year Of Being Fat” and for anyone watching this is your last year accepting anything that you have the ability to change! 
Yesterday you said tomorrow… Now time to get to it! I’m really proud of this documentary. You guys will get a look into the up and down struggle of dealing with weight, food, and me. 

Hope you enjoy episode one! And stay tuned for his story as it unfold over the course of the next couple weeks. 

Epiphany on a Sectional Plate

  

Saturday I ran my second half marathon, (I ran the first one just 2 weeks prior). It was hard  but mainly because I ran on a sprained foot, (don’t ever do that, it’s dumb) and partly because I didn’t eat enough food.

  
What my race taught me was maybe I have to change the way I look at food. Maybe food shouldn’t just been seen as this treat. Maybe I need to start looking at food as fuel and think of my body as a machine. And when you think about it your body is a machine and the food is fuel to keep it moving. When you give a machine only what it needs it runs more efficiently and with more power.

But that concept is a little hard for me because what you need may not always taste good. At least thats what people tell me. I like what tastes good and that doesn’t necessarily mean it’s good for me. But that doesn’t mean what’s good for you can’t taste good either.

In talking with some friends yesterday, I noticed that I ate better when I was eating off my sectional plate. And by better I mean waaaaay less take out. Now don’t judge me I was eating off a sectional plate because I didn’t want my food to touch not for portion control. But now because I don’t I feel like I’m losing that sense of portion control. I think I over eat now and that’s probably what most people consider their regular meal.

  
So for tonight’s dinner…

  • 3 barbecue pieces of chicken (2 wings and a leg)
  • 2 medium roasted potatoes
  • 6 asparagus stalks

Everything was grilled. I like grilling it’s easy and quick. All of those things are good for me and will fuel my body so that it can function at its highest peak. Just remember that each meal is a new opportunity to start over.

 

QLFs Top 20 Fruits Ranked By Sugar Intake #4-1 

Annnnnnnnnnnd the winners are !!!! 

* somewhere along the way I stopped going to math class… Don’t judge my ranking… It went left somewhere *

4) cantaloupe, 9.4g of sugar

  
I’m not a big fan but I respect the Cantaloupe because it’s high in water content. And has a the fat-soluble vitamin that helps maintain eye and skin health in addition to boosting immune function. Enjoy it.  
3) watermelon, 9.4g of sugar 

  
Well, well, well, the watermelon gets a horrible rep, but look who made it to the top 5. ( some of that rep is from culture but we won’t go there) It could partly be because it tastes so sweet, and it’s low in slow-digesting fiber, but the Good news is because watermelon has some impressive health benefits like  improving  lipid profiles and lower fat accumulation. 

2) Strawberries, sugar of 7.4g

  
The strawberry is Americas darling so I’m just going to tel you how to eat them…When it comes to how to prepare them, be sure you’re eating them whole, slicing up strawberries exposes them to light and oxygen, which can break down their precious vitamin C!
1) Blackberries, 7g of sugar – 7g of fiber

  
The amazing part about blackberries is it has more grams of fiber than there are grams of sugar, you can snack on them knowing they’ll be furthering your weight loss goals.

1) raspberries, 5.4g- 8.0 of fiber 

  
Due to the high fiber count, raspberries are small and great to eat all day without doing any damage to your waistline. Eat them solo or throw them in Greek yogurt for a quick snack.
1) cranberries, 4.3g of 3.6 of fiber 

  
The reason they have that tart taste is cause they literally have just enough sugar in them to qualify. You can literally overdose on this fruit- and to still give tall something ” smart” – In an analysis of the cancer-fighting phenol antioxidant content of 20 fruits, cranberries were found to have the highest amount.

Fin.

Redemption

  
Everyday that you wake up is a new opportunity to start over, and that includes eating cleaner. Don’t wait until Monday (unless of course it’s Sunday when you’re reading this) or New Years. That’s too long. Hit that reset button tomorrow or now even. I say all that to say, I’ve hit the reset button quite a few times during this journey to healthier eating.

And until you get to a point where it becomes second nature, or the new norm, you can hit the reset at any time. In fact even when you have made healthy eating a habit, you can still hit the reset button! There’s always room for improvement.

I’ve been meal prepping/ planning off and on for the past 6 weeks as well as limiting my take out. The good news is despite the roller coaster of life I’ve been on for most of this challenge, it’s working. I do see the changes in the way my clothes fit, and more importantly how I feel.

  
I often say don’t beat yourself up and I mean it. All that self loathing just deters you, giving you less and less motivation to want to do better.

With all that said one meal at a time you can see the change .

 

 

 

QLFs Top 20 Fruits Ranked By Sugar Intake #9-5

So, I want to start by thanking you guys for keeping the hate mail to a minimum today. It was a lot better then Monday. I also want to say this: In no way am I suggesting that you shouldn’t  eat fruits but what I am saying is, eat, enjoy, and work the sugar off. If your sitting on the Couch all day watching House Of Cards, then you might need this list more than most. With that being said, let’s get into #9-#5.
9) Honeydew Melon, 13.8g

Ain’t this bout a B****, I really didn’t see that coming. But A cup of honeydew is low in calories and is primarily made up of H20, making it a great food to keep you full, which can help you lose weight over time, but it also brings more immediate slimming results to the table thanks to its natural diuretic effect.

  

8) Pears, 13.7g of sugar 

Pears only contain about 100 calories each, this fruit is a good source of vitamin C and contains 6 grams of fiber per  fruit (24% of your daily value). They also help keep hunger at bay thanks to “pectin”, a soluble fiber that attracts water and turns to gel, in-turn slows down digestion.
  

7) Apple, 13g of sugar 

An Apple Is a great snack for people with diabetes and insulin resistance because they’re high in fiber to slow sugar spiking.

  

6) peach 12.9g of sugar 

I only thought this fruit was cool because 112 and girls around the world said so but this “stone fruit” contains phenolic compounds that modulate different expressions of genes to ward off obesity, high cholesterol, inflammation, and diabetes…you’re welcome peach, you are no longer a sidekick to cream, and punchline jokes. 

  
5) Nectarines 11.3g of sugar 

The the less cool cousin of a peach, nectarines just barely edged out its look-a-like for lower sugar content and higher fiber. Like peaches, nectarines are also high in beta-carotene and vitamins A and C. But nectarines can help your  pH balance, assisting with protein synthesis and helping with the digestion of carbohydrates. ( they might be cooler than the peach on second thought )

  

This list is getting crazy!! Stay tuned for the next and last installment to the sugar ranking. 

QLFs Top 20 Fruits Ranked By Sugar Intake #14-10

Okay…. See, I told you guys to take a seat before you got into that list. Trust me, I cried all over my iPhone as I wrote it. I actually think It has water damage now. But, the show must go on. Let’s jump right into 14-10 sighhhhhh… I know, I know…
14) Grapefruit, 15g of sugar 

  
This is very tricky , because According to a study in the journal Metabolism, eating half a grapefruit before meals helped reduce belly fat and lower cholesterol levels. So it’s benefits might outweigh its high sugar content. 
13) Apricot, 15.3g of sugar 

  
Packed with vitamin A, helps your skin glow, and potassium which can help  keep your metabolism running high, and is crucial for the digestion of nutrients such as carbohydrates and fat, as well as the absorption of energy from these nutrients.

Pro Tip: lay off the dried version of these ( more sugar ) 
12) Grapes, 15g of sugar 

  
Grapes contain this thing called resveratrol content, because it’s a plant compound that has been linked to improving heart health, burning fat, and boosting weight loss. 

11) Blueberries, 14.7g of sugar – my favorite 

  
According to studies blueberry intake  has been shown to improve blood fat balances, including reduction in total cholesterol, raising of HDL cholesterol, and lowering of triglycerides and taste amazing.
10) Oranges, 14g of sugar 

  
I learned this a while ago,vitamin C before a workout can reduce muscle soreness and prevent the formation of free radicals. A single orange supplies 116 percent of your DV for vitamin C. Try eating about half at a time. 
This is like a great horror movie, the suspense of who will be number one on this list is great. Tune in next time as we go over 9-5!!