Apple Cider Vinegar for Fat Loss

It was a one hot humid summer afternoon.

I was enjoying my favorite pick-me-upper when my hubby came over to ask what I was drinking.


I have him take a sip of the ice-cold refreshing drink that I was enjoying so much, and he got curious what it was due to its deliciously distinctive taste.  Boy was he surprised when he found out that it was Organic Apple Cider Vinegar, calamansi or lemon with a dash of cinnamon!

Hubby was actually amazed how, the ACV and lemon / calamansi concoction worked.
Not only that, it gave me that much needed energy to push through with my workout.


Thirst buster.

What got me interested is that studies at UCLA and other establishments show that ACV’s abundant potassium and other nutrients can flatten bloat by flushing water retention from tissues, improve digestion and assimilation of nutrients, fight gallstones / kidney stones, fight arthritis and gout, bring down blood pressure, helps regulate menstruation, and more.

It has been recommended that, to control weight and banish obesity, this fat flushing drink should be taken three times daily. This can also help with skin care by helping reveal new skin beneath outer older layers with a weekly ACV “facial” making your skin more youthful and refreshed.

Note however that commercial ACVs that have been filtered, and refined does not have that effect of ACVs made from organically grown whole apples with no chemicals have been added. What makes it work is the one that contains the “mother of vinegar” which is a natural gelatinous substance formed during the fermentation process.

Bragg Organic Apple Cider Vinegar being the brand that’s available in the local supermarket, has a brownish color that, if you hold up to the light, you will see the tiny “strand-like” substance which is called the mother. This is the most nutritious part of the ACV that is not found in the more processed “non-organic” brands.


Having said all that, I would like to further share what I have discovered (taken from Livestong.com) about this wonderful drink and what it does to belly fat.

*  Aids in Weight Loss

According to a 2009 study published in Bioscience, Biotechnology and Biochemistry, it was hypothesized that the acetic acid helps suppress fat accumulation, thus aids in weight loss. This speeds up the body’s metabolic rate and helps alkalize the body. This does not mean that ACV is a magic bullet for fat burn, but proper nutrition, exercise plus the ACV boost could be a good game plan.

* Helps Insulin Sensitivity and Minimizes Belly Fat

Another well-studied property of ACV is its ability to improve insulin sensitivity. Insulin is a hormone that enables your body cells to utilize energy from the sugar in your bloodstream ~ however, when levels of insulin in your bloodstream are high, such as after consuming a high carbohydrate meal ~ your body is more likely to store it as fat. If your body is resistant to insulin (from habitually eating high carbohydrate meals), it will produce more insulin in attempt to reduce blood sugar levels, thereby, storing MORE FAT.
ACV helps increase insulin sensitivity according to a 2004 study published in Diabetes Care.

A morning shot of ACV and Calamansi;
Best way to start the day
!

* Increases Satiety thus Making you Feel Full

ACV may help you eat less by increasing feelings of fullness after a meal. According to a study published in the European Journal of Clinical Nutrition in 2005, subjects who consumed ACV with bread reported increased satiety. Another study that year was published in the Journal of American Dietetic Association, found that when vinegar is consumed with a meal, calorie consumption throughout the day drops by 200 to 275 calories (20 minutes of jogging).
Though scientists are not sure why apple cider vinegar helps curb appetite, it could be related to increased insulin sensitivity but if you consume a healthy low-calorie diet full of fruits and vegetables, lean protein and whole grains, adding ACV may help you resist the urge to over eat or needless snacking between meals. For results, one to two teaspoons of ACV in a glass of water before each meal does the trick.


Organic Apple Cider Vinegar, in my opinion is one of the best super drink out there.
1 to 2 tbsp of Organic ACV, 1 to 2 tbsp of honey to taste, calamansi, cinamon and ice cold water (8 to 16 oz), just thinking about it makes me want to prep up one for myself after this article.

It not only optimize wellness and helps with ailments such as the common colds, its ability to cleanse, boost energy, detox and lose body fat is enough reason to grab one and write it down in your planner to add to your routine.

Sadly however, not all would like the taste of Organic Apple Cider Vinegar, though some (including me) take ACV shots as part of their morning routine, if mixed as a refreshing drink, it would indeed taste like a treat.

Try it out and tell me how ACV had helped you reach your health goals. As they say, “An apple a day keeps the doctor away”.

And with that I say, bottoms up!

*Adding FAQ link from Bragg*

Urban Legends: Fitness Myths Vs Facts

In the fitness world, there are lots of urban legends you’d hear in the gym locker room.
Statements like, “I don’t want to eat sinigang or sisig because ingesting pork fat will make me fat!” or “I stay away from those heavy weights because I don’t want to look like a She-Hulk”


Image from the net
An urban legendurban mythurban tale, or contemporary legend, is a form of modern folklore consisting of stories that may or may not have been believed by their tellers to be true. As with all folklore and mythology, the designation suggests nothing about the story’s veracity, but merely that it is in circulation, exhibits variation over time, and carries some significance that motivates the community in preserving and propagating it.
– Wikipedia

As we embrace the fitness lifestyle, it is our responsibility to question these statements and find out for ourselves if these are categorized as what we all know as “fitness” urban legends.

Below are some of the Fact vs Myth statement that I stumbled upon and would like to share with you.

Please feel free to add some more.

—————————

Myth: High – carbohydrate, low fat diets works best.
Fact: People are becoming fat from carb overdose.


Myth: If you exercise, it doesn’t matter what you eat.
Fact: If you exercise, it matters even more what you eat!

Myth: Eating right means three big meals a day.
Fact: Eating  nutritious balanced meals with the proper portion is the way to go.


Myth: Weight training is only for young athletes.
Fact: People of all ages should do weight training.


Myth: Muscle grow while you’re working out
Fact: Muscle grow while you’re resting and recuperating, AFTER a good workout.


Myth: A certain number of sets and reps gets the job done.
Fact: High-intensity efforts produces the best results.


Myth: Aerobic is better for shaping up than weight training.
Fact: To transform your physique, you must train with weights.


Myth: If women lift weights, they’ll get “bulky”.
Fact: Resistance exercise helps women create lean, toned bodies.

Image from the net

Myth: You need to drink water only when you are thirsty.
Fact: Your body needs more water than it’s telling you.


Myth: Pinays are weak and dependent
Fact: Pinays are Positive Independent Natural Adaptable andYouthful!


So, now that all the myths and urban legends are debunked, care to share what have YOU heard through the grapevine?

Now That the Holidays are OVER: Damage Control


It has been a few weeks since we have taken down our Christmas decors. 
Christmas carols are not playing on the radio and the last of the fireworks of Chinese New Year is no more.

I was hoping that since the tell-tale signs of the Holidays are now all gone, the remnants of the holiday bingeing, the proof of all these festivities would all be gone too. But sadly, unlike the Christmas decors, lights and Christmas carols, with FAT , that is not the case.  It is common fact that taking control of your weight can be hard during the holidays due to series of food-related celebrations during all those reunions and get together parties.  So how can you undo the damage done by a holiday meal so that it doesn’t have such a negative impact on your body weight?
I will be sharing with you how to go about with controlling whatever damage was done during the happiest season of the year.

1. Assessment : What is your number?

First of all, ask yourself: “How much weight did I gain during the past three months?”
Excessive eating and drinking might be the name of the game during the holidays and without you noticing it, the pounds have added up. A great wake up call would be to know that number and use that to motivate you into planning that GREAT COMEBACK!


2. ACT : Just Do It! 

The next thing that you can do to practice damage control is to get into the gym and do a weight lifting session the next day.  The common practice is to gravitate towards cardio training after a high calorie meal, but this isn’t really the most ideal way to go.  Weight lifting is what will use up excess carbohydrates in your system far better than cardio training, so will help to remove the excess calories that you consumed.
Also, weight training will help to elevate your metabolic rate for the hours after the session is completed, therefore will continue to help remove any excess fat that you may have burned off. Think of it as a way to scare off the bad spirits for the New Year.

3. Minimize Carbs Intake For a Week

Third, also make sure that you cut back on your carb intake around a week.   Protein consumption is one thing that YOU CANNOT REDUCE. This is definitely important as this is one of the building blocks to to maintain your lean body mass.

Fat can be reduced slightly, but sudden reduction would make you feel hungry all the time. 
Fat is a nutrient that will help provide some hunger control while reducing your calories, making reduced calorie intake much easier.  Just consider good fat sources like Omega 3 and Flaxseed Oil.

5. Never Ever Starve Yourself!

Finally, the last quick tip to help you recover from the holiday indulgence is to make sure that you aren’t starving yourself.  If you all of a sudden drop your calorie intake way down and keep it there, this would signal the body to start using up muscle mass as a fuel source which would waste all the hard work of the past training sessions that you have had. 
As always, a gradual approach is the best way to go. 
Bring your calorie intake much lower for two to three days and then adopt a more moderate calorie intake after that.

If you follow these quick tips, then you should have no problem reducing the damaging effects that the holiday indulgence that you had.


Related posts:

All About FAT 
Women and Weightlifting 

WOW! How Did She Lose 10lbs of FAT in Four Weeks?

Hi Girls! We’re back!
Remember that one time last year when our PinayFitness Facebook Account  sent out an invite for a FREE MAKEOVER for our readers and friends?
We are proud to announce that IT WAS A DEFINITE SUCCESS!
We have documented our program’s progress for you to see that it is indeed doable, as long as you have the determination to do so and plan accordingly
FIRST WEEK
·         Orientation on how will the program be detailed and documented
·         Amor was easy to talk to regarding her lifestyle evaluation and very much excited to undergo the program.
·         As in a start of any commitment, she was bit hesitant on the exercise expectation if she could finish it.
·         She admittedly stated that she does not like running.
·         She thought drinking coffee is enough to hydrate her body. Does not drink water (very minimal if she does).
·         Shocked with her weight assessment being under obese category despite of her actively involved in bowling
·         Diet mind setting. A “Before” Shot was made and measurement to show progress. 
NAME OF CLIENT
Amor M/F/46yo
INITIAL STATS
Total Body Weight
150lbs/68.2kg
Height
60.5inches/152.4cm
Body Fat %
40%
Lean Wt.
90lbs/44.53kg
Fat Wt.
60lbs/23.6kg
H2OWt.
44.5lbs
TBM
179.5inches
Waist to Hip Ratio
0.79
BMI
29.3

SECOND WEEK
·         Food Intake make-over by teaching her to eat wisely.
·         Two (2) to Three (3) times a week of PinayFitness Exercise Inserts. Making it a habit
      Weekend Core with PinayFitness

THIRD WEEK
·         Food Intake documentation for analysis and assessment.
·         Two (2) to Three (3) times a week of PinayFitness Exercise Inserts.
·         Weekend Strength with PinayFitness
FOURTH WEEK
·         Food Intake documentation for analysis and assessment.
·         Two (2) to Three (3) times a week of PinayFitness Exercise Inserts.
·         Weekend Strength and Core with PinayFitness
·         Interestingly, Amor had stopped drinking coffee even if we had told her that it’s okey to drink coffee
·         She also ate more fruits and vegetables as part of her nutritional intake.
·         She’s hyperactive, can you see how happy she is in her “After” shot? 🙂
·         After all the time invested, Amor had lost 10 pounds of fat weight, 5.5 inches, and gained 5.8 pounds of lean weight.
NAME OF CLIENT
Amor M/F/46yo
FINAL STATS
Total Body Weight
145lbs/66kg
Height
60.5inches/152.4cm
Body Fat %
34%
Lean Wt.
95lbs
Fat Wt.
49.4lbs
H2OWt.
45.6lbs
TBM
174inches
Waist to Hip Ratio
0.76
BMI
28.4
During the weekend program, Amor was able to challenge her body in various activities that she hasn’t ventured into before. A definite proof that “What the mind can conceive, the body can achieve!” 
Kudos to you AMOR! Keep it up and be an inspiration to us all.
So, girls, what are you waiting for?
JOIN US!
*PinayFitness is offering Fitness Programs to fit your needs : be it for that 10K race you have in your calendar, or for you to wear the bathing suit you got as a reward this summer vacation or just simply over all well being. Just email us at pinayfitness(at)gmail(dot)com OR leave a comment.
We are here to help. Spread the word!
Related posts:

SECRETS REVEALED: The Right Way to Losing Weight, Fast – Part 2

As promised, this is a continuation of the previous post found on this link.

6) Eat 5 to 6 “smaller” meals instead of 3 big ones
Most of us are are used to having 3 large meals. Waiting for the next meal eventually makes us really hungry enough for us to over eat during that meal break. What works for me is breaking it down into 5 to 6 smaller meals. 
By doing this, we are making sure that the proper amount of nutrients are funneled into the body in order to retain muscle tissue. 
What we want is to build muscle, not lose it. 
This means keeping your intake of protein, carbs, and fat steady.
Image from the net



What you don’t want to do is put your body into starvation mode. By severely restricting the amount of calories you ingest, it would try to save up the calories for it to survive. 
We want a comfortable “calorie deficit” and in no way do we want to get into starvation mode. 
We want to burn the fat and keep the muscle. 
Break your meals down into 5 to 6 smaller healthy meals per day and spread it out over 2 to 3 hours.


7) Drink plenty of water
The only thing you should be drinking in your diet is water. Cut out all of the sodas, alcohol, sport drinks and fruit juices. You’d be surprised how notice the difference right away once you cut out the seemingly harmless iced tea every time you order out and start drinking water.

Drink at least 8 to 12 glasses of clean water every day, spread out throughout the day.

8) Cardio exercise is a must
Sweat it out! (image from the net)

If you want to lose the fat, you need to do cardio exercise as part of your routine. 
This is one of the most effective ways to burn fat and all it takes is 20 to 30 minute sessions, 3 to 5 times per week. 
You can walk, jog, rid a bike, swim, jump rope, use a treadmill, elliptical trainer or whatever else that gets your blood going. The point is to consistently do a cardio exercise 3 to 5 times per week for 20 to 30 minute sessions.

If you are just starting out, you will need to start at the low end and work your way up and this means progression. Remember to challenge yourself as you start to improve.


9) Weight training is a must
We need to retain all the muscle tissue that we have as we try to lose to fat. If you’ve never weight trained before, this means building up your muscle base. There is no way of getting around this simple fact.


You need to build up your muscle base which will then shape your body rather than just shrinking it down to a smaller size (with saggy skin/muscle). 
The secret to all of this is to use both aerobic activity such as cardio and combine it with weight bearing exercise or resistance training such as weight lifting.

Your going to have to remember that muscle is a very active tissue and once you get the muscle going, it’s like having a built in fat burner working for you 24 hours a day!  Once you start working your muscles, you’ll notice the difference immediately.

10) Weight yourself at the end of every week
It’s funny how I had incorporated this habit of weighing myself everyday.
The best time to do it is in the morning at the same time with no clothes on.
Note that the healthy way to lose is at least one pound of body weight per week (with a max of three pounds). Once you start losing more than three pounds of body weight per week, you risk losing muscle and bone density.

If you’re not losing at least one pound of body weight per week, your going to have to cut out an additional 300 to 500 calories per day. I try to do it with 250 calories from nutrition and the remaining 250 from exercise.


Each time your weight loss stops for more than two weeks, cut out 300 to 500 calories per day until you start losing at least one pound of body weight per week.

11) Take a body fat percentage measurement

We want to keep lean tissue and get rid of fatty tissue. This means finding out how much fat we are losing as compared to the amount of muscle we are retaining. 
I suggest you try and take a body fat percentage measurement once a week along with your weight in. This way, you will know if you are losing the optimal amount of fat while retaining as much muscle mass as possible.
What is your number? (Image from the net)

The body fat calipers are pretty cheap and fairly accurate, however, and easy body impedance analysis can be obtained via a weighing scale or your friendly Mercury Drug Store (@ a friendly price of Php5.00 ; coin operated scale).


There. 
Eleven “not-so-secret” Secrets on how to lose weight.


And with that, I leave you with an English Proverb to ponder on till the next post:  “Don’t dig your grave with your own knife and fork”


SECRETS REVEALED: The Right Way to Losing Weight, Fast – Part 1

Have you ever wondered why some people just don’t appear to gain weight despite what seems to be their eating habit and you’d blame it all on their fast metabolism?

During our teens, we vaguely remember that we can get away with eating 2 – 3 cups of rice without ballooning into a puffed up version of ourselves. Big slices of cake with ice cream and soda on the side would not be that much of a problem because we have youth on our side.

As we mature, we notice that it does not work that way anymore. We have to be more careful with our choices lest it sabotages our health — making it more like poison, than nutrition.


With this, I am listing down some notes that I had on tips on how to lose weight fast — I know you all want to look gorgeous for your upcoming Christmas Party Celebration, so read on!

1) Reduce sugar intake.
Eating lots of sweets wreaks havoc on the body and keeps us craving more, creating a vicious cycle.  If you want those love handles out of your life, you have to decrease your intake of simple carbohydrates such as sugars and high fructose corn syrup (additives from food we eat).
Note that the amount of sugars in the food we eat and drinks are giving us problems of the sort that alcoholics have with the liver.

It’s easy to get hooked on sugars because let’s face it, sugars are every where. Make sure that you cut down on your sugar intake as these are just toxins to your body (well, according to Obesity expert Robert Lustig at least )


 

2) Eliminate processed foods
POISON! (from the net)

When you are trying to burn off body fat, I recommend that you stay away from all processed foods. This includes all sugars, flours, pastries, and sweets. These foods will set you back and you should avoid them at all costs. These products are void of any nutritional value and will only serve to steer you off track, thus providing you with calories that you don’t need.

If you give yourself a little time, you will develop a real preference for foods as close to their natural living state as possible.
You will definitely see a difference immediately after you cut out all processed foods.
3) Do away with salt.
The body needs sodium but we usually tend to take too much of it which would cost a whole host of problems.Salt also makes you bloated because of water retention. This can result in a puffy appearance with a certain amount of water weight gain. So stay away from salt and experiment with herbs and spices as condiments.

4) Avoid all saturated/trans fats
No secret here.
Cut down on the amount of margarine and saturated oils you ingest.

5) Eat less calories, better yet, choose your calories!
In order to lose that extra pouch around your waist, you need to create a caloric deficit, meaning, you need to eat less than what you are eating now in order to start losing weight. Caloric deficit is the only way to lose weight.
A 500 calorie deficit per day for a week will total to 3,500 calories or what consist of 1 pound.
Think about if for a minute, if you think you’re overweight and you’ve been consuming a surplus of food on your day to day intake, it means you’ve created a calorie surplus.
In doing so, your body is storing calories in the way of fat, and you wonder why you have those love handles around your waist?
Know that if you start to eat more, your body will start to store more calories and you’ll get fatter. 
Now, think about it in reverse. 
In order to lose weight, you need to eat less than what your body uses thus creating a calorie deficit.
Once in a calorie deficit, your body will begin to use it’s fat stores as energy sources. This in turn, will burn the fat off of your body. 
Choose your calories wisely! (image from the net)
What we want to do is burn the fat off the body and keep or retain as much muscle as possible. This is why we need to exercise. We cannot create the caloric deficit from just cutting calories from the food we eat – the other half could come from food while the remaining, from exercise.
It would also be ideal to retain as much muscle mass as possible and this means resistance training and weight lifting to build muscle.

6) Focus on complex carbohydrates
What needs to be central in your diet is complex carbohydrates.
These includes all fibrous carbohydrates such as green leafy vegetables and starchy carbs such as camote and brown rice. 
The best way to do it is to substitute your simple carbs such as sugars and fructose for complex carbs. This will then be your energy base. 
How? 
Complex carbs (starchy carbs) are converted into glucose, which is primarily used to restore muscle glycogen (Muscle fuel), which is depleted during exercise.
Complex carbs are fully loaded with vitamins and minerals and is a best source source of fibre. Fibre slows down the digestion of carbohydrates, enabling their glucose to enter the system in a leisurely way without releasing a huge amount of insulin into your system. 
That’s how these foods provide us with a steady supply of energy.
The point is to replace your consumption of simple carbs with complex carbs at every meal.
Now, read and digest all the points in this article as I prepare for  :

All About FAT

When I was younger, I thought that there was a correlation between fat we eat and the unwanted fats that sprout out in our bodies. Eventually, I found out that it was all about energy balance: a classic case of calories in vs calories out.

What is body fat?
Fat is a form of body tissue composed of cells which primarily store fatty acids and compounds.
These cells are embedded in a matrix of connective tissue.

Remember girls, FAT cannot become muscle, and muscle cannot become fat. They are two entirely different types of tissues.

Fat builds up in your body depending upon whether you are a man or woman. Men tend to carry fat around the abdomen, chest and behind, while us women are more prone to fat in their hips, breasts and waist as well as the behind.

Fat has many purposes: insulation, cushioning, and estrogen production. Contrary to what you might think, your body does not have fat because it’s trying to ruin your life. Rather, your body has fat because it’s trying to keep you alive as long as possible. Because of its composition, fat is an excellent and energy-efficient fuel source.

In general, we have a certain number of fat cells which remain more or less constant throughout our adult lives. Fat cells are like little balloons that can be inflated or deflated. When fat is “lost”, the little balloons just deflate, but they’re still there

Do you have any idea how actual fat looks like?

If I place one pound of muscle on a scale and one pound of fat on a scale, they will both weigh one pound. The difference is in total volume.
One pound of muscle may appear to be the size of baseball; one pound of fat will be three times the size and look like a squiggly bowl of Jell-O.

As you can see, muscle is a denser tissue and thus takes up less room than an equal weight of fat. Having more muscle means you have a more desirable body composition, or fat-to-muscle ratio.
That’s why it’s possible to lose inches but show no changes in scale weight – You may still weigh the same, but your body will look different: smaller, tigher and sexier.
That my friend, is the beauty of exercise.
However, there is no such thing as spot reduction.
Performing abdominal crunches will not help you lose fat in and around just your stomach. Fat from all over the body will be used to fuel your exercise.
Moreover, the way fat is shed is different from person to person. It tends to go from the most recent place it appeared. If your tummy started gaining first – this will be the very last place for the fat to disappear from. First in, Last out.

Weight loss does not equal body fat loss, and vice versa. If being leaner is our goal, we must focus on body fat loss, not on numeric weight. Body fat is generally measured and expressed as a percentage.

So, if we have a 200 lb. person with 20% body fat, then we know that 40 lbs. of that person is body fat, and the rest is the good stuff: bones, organs, and most importantly muscle. The non-fat-stuff is commonly called lean body mass, or LBM. Our aforementioned person thus has 160 lbs. of LBM.
Ideally body fat should have no more positive or negative associations than other indicators of health and fitness.
It is irrefutable that higher levels of body fat are clearly correlated with health problems.
Excess body weight can put mechanical stress on tissues, and is directly responsible for some medical conditions. But body fat in and of itself does not necessarily cause all the health problems; rather, poor nutrition and lifestyle habits, and lack of adequate exercise are also major culprits.
You are not a prisoner of your body fat. Fat has no inherent value other than what we attach to it. Understand it as something which is important to have in the right quantities.
You have power over body fat and it’s up to you to control it, monitor it and conquer it and work towards good health – for as we all know, health is indeed the best wealth we can have.

Women and Weightlifting


Why lift?
I ask you, why not..

It has been said that Filipinas are known to be shy, submissive and soft-spoken.
Not that I’m speaking in behalf of my sisses in our country, but, sad to say, that is the stereotype.
Well, a typical view for women is the so called “damsel-in-distress” who is always in a look out for her knight in shining armor to whisk her away from her misery.

This may also be the reason why most of us are afraid, or rather, hesitant to go to the gym and pick up those dumbbells, barbells and what-have-yous.

For most of us, most of the machines look like some scary contraption that might eat us alive.. my sisters, hear me out — don’t you know that those machines and iron that look frightingly intimidating to you is actually The Holy Grail of Fitness?

Yes.
Since I started my quest for fitness way back 2000, I have tried lots of things.
I started road running, dieting and various gadgets in home TV shopping that promised quick fix for a few minutes of your time.

I searched and searched until I finally got it.

That is why I decided to start this blog for those Filipinas and non-Filipinas alike who is in their own quest for a smaller waistline, lesser tummy fat, and stronger physique.

I wish for you to accompany me in this journey, share your thoughts and ask questions – for us to shed light to all those myths in Women and Weightlifting.

I believe that it’s about time to get rid of the damsel in distress mentality and work our way to independence.
Join me in my quest as I share with you in my posts what worked for me.

Why lift? Because it works.

Here’s hoping that it would work for you too.