Beachbody has worked “jump start” micro-diets into our programs almost since the beginning, and with good reason. Starting off a prolonged series of workouts with a short boot-camp-style nutrition plan is more than just a way to shed a few pounds up front; it’s a powerful motivational tool. Not only are you training your willpower to take on harder tasks ahead, but with that dip on the scale, you’re affirming that you can do whatever you set your mind—and body—to do.
With this in mind, combining 3-Day Refresh with a workout program is the logical next step. This whole food and supplement-based program is intended to break the cycle of bad eating habits, and act as a challenge to put you in the right mind frame to succeed. In fact, Beachbody customer surveys indicated 73% of respondents felt the Refresh helped to break their bad eating habits. It can help you adjust to clean eating before you make a daily commitment to exercise.
The key to breaking these types of habits—or achieving any other goal—isn’t what you’re capable of doing as much as what you think you’re capable of doing. It’s called “mastery” or perceived control. In his book The Marshmallow Test: Mastering Self-Control, psychologist Walter Mischel describes this as “the belief that you can be an active agent in determining your own behavior, that you are able to change, grow, learn, and master new challenges.”
If that doesn’t ring a bell, you may also know mastery from the Little Engine’s mantra: “I think I can. I think I can.”
So adding a shorter challenge to the front of a longer challenge is a good opportunity to see that you have the right stuff. You knuckle down for three days and are quickly rewarded for your efforts. Maybe it’s not quite the challenge you’ll face in [INSERT PROGRAM HERE], but it’s a challenge nonetheless—and an opportunity to see what you’re made of.
And, in all likelihood, taking on a “mini” challenge like the 3-Day Refresh doesn’t just inspire you. It very well could be strengthening your willpower on a deeper level. Research has established that willpower works like a muscle in the sense that it gets fatigued when you push it too hard. With this in mind, it’s only logical that willpower can be strengthened—again, just like a muscle. In Willpower: Rediscovering the Greatest Human Strength, Roy F. Baumeister and John Tierney discuss the notion of “willpower workouts,” citing endurance artist David Blaine, whose stunts include fasting for 44 days and holding his breath for 17 minutes. He works up to these feats by, well, working up to them. “Getting your brain wired into little goals and achieving them, that helps you achieve the bigger things you shouldn’t be able to do,” Blaine told the authors. “It’s not just practicing the specific thing.”
Affecting positive change in your life is hard work. If it weren’t, you probably wouldn’t need to change to begin with. So it’s important to be strategic in your plans. Starting your fitness program with a kickstart like the 3-Day-Refresh not only preps your mind and body for the weeks of hard work ahead of you; It also shows you that you have the power to do anything—even hold your breath for 17 minutes. (Although you can always opt for healthy weight loss and improved fitness instead.)
One experience that unites active people, athletes, and non-athletes, is the onset of muscle pain or soreness from intense exercise. It’s accepted that delayed onset muscle soreness (DOMS) occurs when the body is repeatedly exposed to demanding or unaccustomed exercise or high-intensity eccentric muscle contractions. In general, DOMS continues to increase after exercise, peaking between 24 to 72 hours afterwards. The mechanisms are being researched, but DOMS is a major cause of reduced exercise performance, loss of muscle strength, and range of motion, and is a common reason for continual psychological discontent.
Improving the body’s recovery capabilities is receiving ever more emphasis by researchers and practitioners such as performance specialists, coaches, and trainers. The following four approaches cover some of the latest recovery techniques proposed to reduce exercise-induced inflammation, soreness, and improve adaptation and future exercise performance.
1. Temperature-Based Strategies
Cold Water Immersion (CWI)
Cooling has been suggested to have a number of physiological effects including drop in muscle temperature, reduced muscle damage and inflammation, reduced heart rate and cardiac output, vasoconstriction and reduced edema formation, and analgesic effects. However, the actual mechanisms underlying these benefits are still uncertain.
Although there is no gold standard temperature protocol, a typical recommendation for cold water immersion (CWI) is to cool the water to 5-15°C (41-59°F). In a meta-analysis of 21 studies, the average improvement in performance measures (such as endurance, strength, sprint, and jump) was 2-3%. It’s worth noting that the beneficial effects of cooling on recovery have been greater for resistance exercise situations (i.e. eccentric weight-bearing exercise) compared to endurance exercise situations and sports (i.e. swimming and cycling). Although many cooling methods exist, the best outcomes have been reported with CWI over other forms of cooling such as ice packs, ice vests, and ice towels.
The change to muscle temperature could explain how CWI helps recovery, but it has been proposed that another mechanism may be also involved: the effect of hydrostatic pressure. Hydrostatic pressure gradients are induced by the body’s immersion in water, causing a fluid shift or “squeeze” within the body from the interstitial compartment (the space that bathes the cells of tissues) to the intravascular compartment (the blood). This fluid shift from one compartment to the other may reduce edema and muscle inflammation and damage. The increase in hydrostatic pressure results in a rise of central blood volume and cardiac output, increasing blood flow and clearance of waste products. This may explain why cooling packs or vests have not shown recovery potential–the area they’re cooling may be too small to elicit any hydrostatic pressure changes.
Whole-Body Cryotherapy (WBC)
Cheeky cryodip, anyone? A new cooling technique called whole-body cryotherapy (WBC), using a cryogenic chamber or “cryosauna” has become increasingly popular with the athletic elite.
Studies have investigated the influence of short exposures to cold dry air temperatures below -110°C (-116°F). Although few studies exist on the effect of cryotherapy technology, and more research is needed, the use of -110°C to -140°C (-116°F to -220°F) in an environmentally-controlled room for short durations (approximately 3-5 minutes) immediately post-exercise may have positive effects on recovery. During exposure, individuals wear minimal clothing, gloves, a headband covering the ears, a nose and mouth guard, and dry slippers and socks to reduce any risk of cold-related injury. I did it. It was cool…both literally and figuratively!
A recent review by Banfi et al. found evidence that WBC can change important physiological parameters. These include decreases in proinflammatory cytokines (signaling molecules that regulate or promote the inflammatory response), adaptive responses in antioxidant status, and positive effects on markers of muscle damage. Although there have been some evidence that WBC improves the perception of recovery and muscle soreness after various exercises and sports, the translation to enhanced functional recovery or performance benefits is not yet known. Cryotherapy labs have begun to emerge with single sessions costing around $70. To get your hands on your own cryosauna will cost upwards of $50,000, and until more data becomes available on the comparison and respective benefits of the strategies, you may be better off (at least financially) with CWI therapy for now.
Hot water immersion (HWI)
Throughout history, warm and hot water temperatures have been use for muscle relaxation after physical exertion. The Greek philosopher Plato noted and recommended the use of hot water baths for their benefits. More recently, hot water immersion (HWI) has been shown to result in changes in circulatory, pulmonary, renal, and musculoskeletal systems also as a result of increased hydrostatic pressures. Although whole-body HWI has shown benefits compared to say the leg only, these benefits (when tested) have shown to be inferior when compared to CWI strategies. Alternating from cool to warm water however, known as contrast water therapy (CWT), has been shown to accelerate the clearance of blood lactate and creatine kinase which are markers of muscle damage and soreness. Commonly tested CWT protocols involve alternating 3–7 times between 1 min CWI and 1–2 min HWI, accumulating 6–15 min in the water.
2. Hyperbaric Oxygen (HBO)
Hyperbaric oxygen (HBO) therapy is the administration of 100% oxygen at environmental pressures above 1 atmosphere. Adopters of the strategy have ranged from medical research investigators to the competitive elite, such as swimmer Michael Phelps. It has been suggested that the use of HBO chambers could be an effective treatment for muscle damage and related inflammation. Hyperbaric oxygen treatment may work by reducing hypoxia (a condition when the body—or a certain part of the body—is low in oxygen) and enhancing blood supply in damaged tissues, attenuating oxidative damages and enhancing healing. Studies have shown promise in animal models. However, human studies involving muscle damage or sports-related injuries have not generally supported benefits of enhanced muscle recovery or repair. For example, a study by Babul et al. found no effect of exposure of human subjects, subsequent to eccentric exercise-induced muscle damage, to 100% oxygen at 2 atmospheres for 1 hour a day over 4 days, on muscle soreness, return of muscle strength, muscle swelling or markers of muscle damage. HBO chambers are mainly accessible by visiting private HBO therapy clinics, which are becoming increasingly accessible for exercise recovery purposes. A 1 hour session will cost around $100-150, and to get your own new HBO chamber would run just over $20,000.
3. Compressive Clothing
In recent years, the use of compressive clothing has boomed with athletes not only for the fashion forward but also for those that hope to reduce injury, enhance performance, and speed recovery. The recovery benefits as reported in the literature are similar to those reported for hydrotherapy, as compressive clothing create hydrostatic pressures that perform in a similar way. Benefits stem from the graduated pressure that extends medially from the limb extremities towards the body’s core. Studies have indicated that compression garments may reduce muscle soreness, as well as aid recovery of muscle damage. Furthermore reduced perception of fatigue and clearance of blood lactate and creatine kinase (markers of muscle damage and soreness) have also been reported.
4. Nutritional Strategies
The benefits of targeted protein intake, carbohydrate replacement, and rehydration strategies have been well reported for their muscle recovery attributes and are beyond the scope of this article. In relation to improvement of muscle damage and inflammation, nonsteroidal anti-inflammatory drugs (NSAIDS) like ibuprofen, indomethacin, Vioxx, and Celebrex are the most commonly used drugs by athletes of all levels used to improve performance by alleviating muscle pain and reducing debilitating inflammation and soreness as a result of intense exercise.
However, research of functional or “bioactive” food components found in plants (known as phytochemicals or phytonutrients) that target exercise recovery has gained great momentum in recent years. Some phytonutrients, which are free of undesirable side effects, have been reported to have powerful anti-inflammatory properties and are being investigated by researchers as potential recovery aids following exercise.
Certain phytonutrients like curcumin, quercetin, EGCG, ellagitannins, and anthocyanins have well-documented anti-inflammatory activities, and their role is now being investigated in humans in the recovery of exercise-induced inflammation and delayed onset muscle soreness (DOMS). Of these promising ingredients, studies have reported that spice-derived curcumin (found in turmeric) may reduce the extent of muscle damage and DOMS following intense exercise. Quercetin (found in foods such as apples, onions, and blueberries), much like curcumin, has relatively powerful anti-inflammatory activity given its ability to inhibit the activation of the proinflammatory “master controller” NF-kB. Ellagitannins and anthocyanins (similar large phytochemicals found in pomegranates and tart cherries) have also shown great promise. For example, an ellagitannin-rich pomegranate extract was shown to improve markers of muscle damage and strength recovery after intense eccentric exercise. Similar results of improvement has been reported by multiple researchers with the use of anthocyanin-rich tart cherry juice.
In short, if you are looking to optimize your recovery by adopting some of the latest physical and nutritional strategies, consider a wardrobe of snug compression clothing, swapping your NSAID pills for phytonutrient-rich nutritionals, and trading in your car for a nice new cryosauna.
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I have been reading so many posts about nutrition that hurting my eyes. I Dont like to correct no one or say that " I know More" so I
figured that just posting this and clear few MYTHs will be a great insights and if its something that makes sense then great.
if you don't agree then thats great too.
Again.... This is only MY view and its does not mean that yours is Wrong.
Shattering Nutritional MYTHs With Metabolic typing
For many years, so-called nutritional experts advocated a low protein, low fat, high carbohydrate diet as the perfect diet for all of us. They promised that we’d lose weight and lower our cholesterol while simultaneously improving our health and fitness.
Well, they turned out to be wrong, dead wrong for some and seriously wrong for millions of others. Instead of fulfilling its promise, this latest “right diet for all people” to come down the pike produced a rise in obesity like this country has never seen, along with the "bonus" side-effect of an ever-growing epidemic in diabetes.
Today we find ourselves on the cusp of the pendulum poised to swing the other way.
Recent scientific studies have “discovered” that just maybe the high carb, low protein/fat diet is not so good after all, and that what really is the best “right diet for all people” is a high protein, low carb diet. Unfortunately, the truth of the matter is that REALITY once again will prove to be different than expected. In a few years, there will be a fallout of just as many people suffering in the wake of this “new” pendulum swing as from the last one.
The problems will be different, but the “casualty rate” will be about the same. Metabolic Typing, the science of individualized nutrition, reveals why this will be the case.
Through Metabolic Typing, it has been learned that the answer to the question of the right diet lies with your genes -- not whim, fancy or philosophical belief, or even in scientific research, at least not in the way it is being performed today.
Previous studies have shown benefit to the low protein/fat, high carb diet as well as the opposite diet of high protein/fat, low carb diet.
But basic premises of Metabolic Typing such as the idea of biochemical individuality, or that the same nutrient can have different effects in different Metabolic Types, or that the same disease can arise in different Metabolic Types for totally opposite biochemical reasons, have far-reaching effects and shatter many current en vogue MYTH s of nutrition.
Here are some examples that not only offer some valuable, practical information, but also reveal greater insight into the exciting new world of Metabolic Typing:
MYTH : A vegetarian diet or a diet high in fruits and vegetables and low in protein and fat is good for you.
REALITY : If it's wrong for your Metabolic Type, meaning, if it is not in line with your ancestral diet, your genetically-based nutritional requirements, this diet can make you sicker or create new health problems for you. There are no "good" foods and there are no "bad" foods, except in terms of the requirements of your unique Metabolic Type.
MYTH : The Healthy Diet
REALITY : There's no such thing as a diet that is universally healthy for everyone. This applies to any diet that is purportedly right for all people – whether it’s the Atkins Diet, MacDougall Diet, Ornish Diet, (or pick any diet you can think of!). The only diet that is healthy for you is the diet that is right for your Metabolic Type. Only that diet meets your inherited needs for nutrients.
MYTH : To lose weight you need to reduce calories and limit fat (or limit protein or limit carbs).
REALITY : Fat doesn't make you fat. Protein doesn't make you fat. Carbohydrates don't make you fat. And even calories per se don't make you fat. But what does make you fat is the inability to properly metabolize, or convert to energy, carbs, proteins, fats and calories.
If you're overweight, you're actually starving -- starving for the right balance of nutrients that will increase your metabolic rate and convert to energy the food you're eating instead of storing it as fat.
Eat the right foods for your Metabolic Type and eat the right ratios of macronutrients (proteins, fats, carbs) and you’ll be giving your body the right kind of fuel for your engines of metabolism. Science is beginning to awaken to the idea that much of what our bodies do with food is in our genes.
MYTH : To lose weight all you need to do is reduce calories and exercise more.
REALITY : Millions of people have done just that, but in most cases have not only failed to lose weight, but gained weight instead. Worse, for most people, reducing calories has led to food cravings, binge or yo-yo dieting, mood swings and energy fluctuations.
Only by giving your body food that it can efficiently convert to energy will you lose weight permanently. Only then can watching calories and exercising regularly make a real and lasting difference.
Best of all, when you eat right for your Metabolic Type, when your body fully converts to energy the food you eat, gone forever will be the gnawing hunger, food cravings, binges, mood swings and energy fluctuations that normally are associated with “dieting.”
MYTH : If you take lots of supplements and "cover all your bases," your body will take what it needs and discard the rest.
REALITY : This is like saying that if you hold a flame under your outstretched hand, your body will take whatever heat it needs and throw off the rest. Such ideas ignore the REALITY of cause and effect. If you apply a flame to skin, the skin will burn. Fire has specific physical properties that apply wherever fire is present.
Similarly, nutrients have very precise effects on the body -- either stimulating or sedating, acidifying or alkalinizing. Every supplement you consume will either stimulate or sedate specific organs, systems and fundamental control mechanisms.
Take the wrong nutrients or the wrong formulations for your Metabolic Type and you will worsen your existing imbalances or create new imbalances and all of the problems that go with them. Nutrients indeed have the power to heal, but they also have the power to make you ill if they are wrong for your Metabolic Type.
MYTH : Everyone should take calcium (or vitamin C, or anti-oxidants, etc.).
REALITY : Nothing could be further from the truth. Through Metabolic Typing, we know that any nutrient can have opposite effects in different Metabolic Types. This is why a nutrient can help correct a condition in one person, have little or no effect on another person, or worsen the same condition in a different Metabolic Type.
Thus the old adage, "one’s food is another’s poison." This is why you should only take those supplements that are right for your Metabolic Type. Every nutrient raises or lowers up to 9 other nutrients in your body. So taking therapeutic doses of vitamin C can actually, for example, cause cancer (vitamin C lowers copper, so if you are already deficient in copper and take high therapeutic doses of vitamin C, you can seriously compromise your immune system).
Taking too much calcium can actually cause osteoporosis (in order for calcium to be utilized, it needs certain synergistic nutrients and if you are already low in those synergistic nutrients, taking more calcium will only further deplete the existing deficient levels, worsening any problems relating to calcium metabolism).
Eating a low-fat diet can actually raise cholesterol (if it further disturbs the body's cholesterol metabolism, e.g., certain metabolic types paradoxically need to eat a high-fat diet to promote efficient cholesterol metabolism). Of course, everyone needs all the nutrients in order to be healthy . . . but not in therapeutic doses. So before you start supplementing your diet, it’s best to know your Metabolic Type.
MYTH : Nutrients are nutrients. It doesn't matter what form they are in.
REALITY : The carriers of nutrients are just as powerful -- in some cases even more powerful -- in their effects on metabolism as the nutrients themselves. Depending on your Metabolic Type, any nutrient can be acidifying or alkalinizing.
For example, in a Parasympathetic (alkaline) Metabolic Type, calcium is acidifying, but in a Fast Oxidizer, calcium is alkalinizing. So, it is important that an acid form of calcium (e.g., calcium chloride) be used if you’re an alkaline Parasympathetic type metabolizer, but that an alkaline form of calcium (calcium citrate) be used if you’re an acidic Fast Oxidizer.
Otherwise, the nutritional supplement will at best have a neutral effect, and at worst, actually worsen your existing imbalances. You can take the best supplements money can buy, but if they are not right for your Metabolic Type -- the right nutrients and the right forms of the nutrients – they won’t produce the result you’re looking for and can end up making you worse than before.
MYTH : Drink lots of orange juice to help get rid of a cold
REALITY : Colds and flus are viruses and viruses thrive in an alkaline biochemical environment. Citrus juice, because it is such a highly alkalinizing food, is one of the worst things you can ingest to prevent and fight off a cold or flu virus. Interestingly, cold weather produces an alkaline shift in the body.
In addition, the most powerful alkalinizing substances in your diet are sugar, alcohol, caffeine, salt (and nicotine), the very substances that tend to increase in our diets during cold weather and the holidays. Beginning with Halloween, and going on through Thanksgiving, Christmas and the New Year's celebrations, the amounts of these highly alkalinizing substances dramatically increase in our diets.
When you consider the elevation of those alkaline foods in our diets in combination with the alkaline effect of the cold weather, is it any wonder that time of year has come to be known as “the cold & flu season?” At the first sign of a cold or flu, try to acidify your system by increasing protein and decreasing carbohydrates, particularly fruits (especially citrus) and the alkaline substances listed above.
When you buy a new car, one of the first things you learn is the kind of fuel it uses. You wouldn’t want to use the wrong kind of fuel for fear of damaging the engine, not to mention the fact that its performance would suffer dramatically.
You would do well to adopt the same attitude towards your own body. Remember that your body is designed to be healthy, but in order to run efficiently, it must be given the right fuel, the kind of fuel it is genetically programmed to utilize.
You can eat the best organic foods, take the finest supplements money can buy, drink plenty of pure water, get sufficient rest and exercise regularly, but if you do not meet the needs of your Metabolic Type, you’ll only be wasting your time and money.
Give your body what it needs and you’ll enjoy a lifetime of good health, energy and well-being.
I know its a lot of Info but its something that you will NOT find or read anywhere else.
Please share if you agree and if not I still love you and care more then you know.
Have a bless Monday.
Sagi and Bill.
About Sagi KalevSagi Kalev is a Clinical Nutritionist and functional medicine expert currently living in Dallas, Texas. He serves clients both at Thrive Institute in Dallas as well as all over the world via phone consultations or teleconferencing. Sagi brings a wealth of experience to his practice. In addition to his extensive training and education in functional medicine, his true passion, Sagi’s practice is informed by his 25 years as a professional bodybuilder, almost a decade as one of the world’s leading fitness models, and over 15 years as a Certified Pro Personal Trainer with PROPTA, the world’s leading personal trainers and nutrition agency. He is currently the Senior Director-Examiner of PROPTA and was inducted into the agency’s Hall of Fame. Sagi is also the creator of Body Beast, Beachbody’s popular in-home training fitness program for both men and women designed to build lean muscle mass.
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Hi I'm Kelly Richards Mulloy a stay at home mom of 6. I am on a journey to change my life inside and out. Health and fitness, staying young, join me.