I’ve been working with people’s bodies since 1998, and to this day some people assume that working your core means doing sit-ups, crunches and the like. But at ZŪM we know better!
Sit-ups mostly target the abs (six pack muscles) and obliques. And while these are core muscles, they are only a small part of the entire core unit. Bear with me while I explain! The sit-up muscles are merely the superficial (close to the surface) stabilizers and mobilizers of the spine that assist with side bending, forward flexing, and rotating your trunk. But there is more to the core than that.
Insulin and Cortisol are two hormones in the human body that can either be your best friend or worst enemy. We’ll be discussing these two hormones in relation to fat loss. In our modern day world we’re inundated with choices. One of the most abundant choices we make a day is food. What to eat? How much to eat? When to eat?
Erik Ciccarelli, Private Personal Trainer and PICP III, USAW Coach at ZUM, discusses the complex topic of training and diet in regards to fat loss. As a part of the monthly ZUM U lecture series for ZUM Fitness members, Erik’s talk covers the following:
There are 3 major areas to think about when your goal is fat loss. Fat loss isn’t a linear thing. Meaning there isn’t a take a pill and it’s fixed approach. But getting control of these three areas will set you up for success.
1. Insulin – it’s a hormone that’s 100% controllable. You’re always deciding what to eat. No one is ever forcing you to eat anything. Choose real food. A good indicator of what real food would be is seeing if the ingredients have less than two ingredients.
2. Stress (Cortisol) – An abundance of this hormone being released in the body will wreak havoc. We’re humans living in the current modern world. We’re going to be stressed. Minimizing it effects insulin, sleep, mood, appetite and your brain age.
3. Exercise – Incorporate strength training into you routine. Minimize your rest time when training. Also practice more eccentric training. You want to become a fat burning machine!
You can’t outwork a bad diet.
Additionally, Erik has some follow up advice not covered in the talk:
There is a fee involved with this one. But everyone I’ve talked to really loves it.
Supplements – We didn’t touch on this much. I would recommend taking these four.
Zinc – 150-200mg a day. Pill form. It’s a mineral that has been depleted from food from poor soil.
Magnesium – 200-300mg at night after dinner. In pill form. This mineral will make you tired and stay asleep. Usually magnesium is a missing link with sleep issues. Calcium is a big branded supplement that you see everywhere. What you don’t see is that it can’t be absorbed properly without magnesium.
Magnesium is a building block to many things in the body.
Fish Oil – The main ingredient is EPA and DHA. If you’re looking at the bottle make sure it says at least 300-400mg of both DHA and EPA. EPA is more inflammatory driven and DHA is more brain health driven. Meaning the total amount of both combined should be at least 700-800mg. Otherwise it’s a waste of money. You’ll see a lot of bottles with this ~ next to the EPA or DHA. That means it not in there. Which means your consuming some random oil…
Vitamin D – Any city north of LA is deficient in Vitamin D. Try getting 1000-3000iu of vitamin D five days a week. It’s just super important. Trust me.
There is obviously so many things to think about. Control you food, get 8 hours of sleep and prioritize strength training.
To help better serve our community at ZUM, we partner with health and well-being company Arivale. Arivale is the Scientific Wellness® company that combines personalized data and tailored coaching, supported by a clinical team, to help individuals optimize their wellness and avoid disease.
We at ZUM have tried the Arivale program and we have found it to be an excellent way to tune-up our nutrition, find out things we didn’t know about in how our genetic make up affects our overall well-being, and how we can get the most out of our fitness regimens.
In this talk, Arivale representative Morgan Trott introduces you to the Arivale Dashboard and discusses eating like an athlete to optimize your nutritional intake for your workouts.
PART 1: THE ARIVALE DASHBOARD
Trainers using this information to help mitigate injury risk in clients and design exercise programs that are more personalized.
Understanding genetic predispositions can help tailor meals for more efficient weight loss.
Monitor physical activity, heart rate, sleep data and more to get regular feedback – not just a snapshot – on how your whole body is performing.
What supplements members need and how much of each are required
A lens to see how lifestyle choices show up in bloodwork and a person’s overall health
PART 2: EAT LIKE AN ATHLETE
It’s important to fuel with nutrients from fruits, vegetables, and lean proteins – not just processed foods – in the days after a workout, not just immediately before and after. Your body is recovering for 48 hours after most workouts.
Good grab-and-go options: RX bar, apple and 1 tablespoon nut butter, yogurt (Siggis or FAGE), hummus cups and carrots.