February 14, 2011

Happy Valentine’s Day 2011

You can give a 4hb-er a Whitman Sampler, but you can’t make them eat it. Read here how insulin is the cause weight gain and the inability to lose weight.

After some time to digest the 4HB book concepts, we’ll start for real. This is virtually a sure-fire body recomp dietary approach. Follow it exactly (and by exactly, it means…exactly), and you will see changes…and not just “weight loss”, but the type of body recomp changes you expect from the high intensity work at CF.

So, if you are in (or interested) take measurements this week. We want weight, %bf, waist in., thigh in. See Matt. Also, even though there is no calorie counting or tracking, we’ll hang out at the Livestrong site.

Monday Cross Fit. NEW format for 530pm Combined Efforts

5 Rounds

15/22 Kettlebell Swings

15/22 Box Jumps

200 M/ 400 M Run

15/22 Burpees

15/22 Wallball

  • Pags February 14, 2011 Reply

    Just bought the book yesterday, got a few chapters in and I love the concept behind it. So im in, I just need to catch up on the book.

  • Wicasa Yatapika February 14, 2011 Reply

    If you are interested in what makes some “fats” good and some bad for you, read below. I researched this extensively because I was curious to understand the differences between saturated and unsaturated fats and the truth behind “trans-fats”, what I found out is summarized below in terms that I believe are easily understood without all the confusing rhetoric that scientific papers are written in! At least that was my goal! And with the 4-hour body comp coming up this may be a good time to understand the question of “FATS!”

    Fats or lipids are a four-part molecule containing three glycerides or fatty acids connected by a single molecule of glycerol. The three fatty acids consist of a carbon chain backbone with two hydrogen atoms attached to each carbon atom and a carboxyl group at one end. The glycerol molecule has three hydroxyl groups.

    A “saturated fat” has every carbon atom bound to two atoms of hydrogen. An “unsaturated fat” has one or more pairs of carbon atoms along the chain with only one hydrogen atom attached to each carbon atom, and the carbon pairs are double-bonded to each other rather than a single-bond between them when the two hydrogen atoms are present.

    The double-bond can take two forms in an unsaturated fat: naturally occurring “cis” form, (which is easier for the body to breakdown) in which both “hydrogen atoms” are on the same side of the chain; and the uncommon-in-nature “trans” form in which the hydrogen atoms are on opposite sides of the carbon chain. Interestingly in chemistry this is thought of as “damaged.”

    Double-bonded carbon atoms are rigid and those in “natural fats” (cis form) introduce a kink in the molecule (because both hydrogen atoms are on the same side of the carbon chain). This little detail is very important because it prevents the fatty acid molecules from packing too closely together which results in naturally occurring unsaturated fats having lower melting points than saturated fats. Most of these unsaturated fats are liquid at room temperature, so they are called oils. Such as, corn, canola, cottonseed, peanut and olive oils.

    Plant fats tend to be unsaturated and animal fats tend to be saturated.

    Unsaturated fats with a “trans” double-bond do not have the kink in the molecule to the degree of a “cis” configuration. This means the molecules are straighter and similar to saturated fats. Consequently they have a higher melting point than the “cis” configuration because the molecules can pack more closely together and are therefore solid at room temperature even though they are produced from vegetable oils.

    In a “monounsaturated fat,” there is only one double-bonded pair of carbon atoms. In a “polyunsaturated fat,” there are two or more.

    “Trans” fats are popular in the food industry for several reasons, one they are abundant and inexpensive because they are produced from plants; and two, many industrial cooking applications require solid fats and the food industry manufactures these by hydrogenating plant oils.

    When an unsaturated oil is hydrogenated two things occur: some of the carbon-to-carbon double-bonds are converted to single bonds, and other double-bonds are converted from the “cis” configuration to the unnatural “trans” configuration. Both of these effects straighten out the molecules so they can pack even closer together and become solid rather than liquid at room temperature, and in some cases even at body temperature. (This is one of the reasons why “trans” fats are bad for you and should be avoided.)

    Fatty acids formed during hydrogenation of liquid vegetable oils are converted to margarine and vegetable shortening. The consequence of this is that the natural essential fatty acids are destroyed and new “artificial” ones are created that are more structurally similar to saturated fats and lack the metabolically healthy activity of the parent compounds. (This is the other reason to avoid them.)

    “Trans” fats in high quantities are only formed by industrial processes involving high temperatures such as in hydrogenation. “Natural trans fats” that are found in meat and dairy are essentially harmless in the quantities encountered. Synthetic “trans fats” on the other hand have been found to be especially high in toxicity!

  • Ktri February 14, 2011 Reply

    The Algeo’s are in!!!!!

  • Natalie February 14, 2011 Reply

    Just bought my extracts and did my measurements last night. I can feel the fat just melting away.

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