Introducing Team Running Lean! at THF

The Orem Franchise headed by Dan Wilcox is RUNNIN LEAN. Team Runnin Lean is a group of recreational runners that support each other with ideas, tips, and motivation for someone looking to do recreational runs, their first marathon or half marathon, or any other event. To learn more about this group, you can contact Dan at the Orem THF by email... dan.wilcox@thfonline.com
Or you can click here to learn more and view pictures of their last race!

If the above link doesn't work, go to www.thfresults.com click on the groups link and then the THF Runnin Lean Link

Eggs...The Health Benefit

Eggs used to have the reputation as a major contributor to heart disease...however current research is stating that "this is just not true!" Here are a few myths that the research pointed out is not true....
Myth number 1: Making egggs a regular part of your diet leads to heart disease.
Fact: Eating one egg per day barely effects your risk of heart disease, while factors such as physical inactivity and obesity increase it as much as 40%, according to a recent study. The American Heart Association, however, does recommend keeping cholesterol to less than 300 mg a day-- so limit yourself to one whole egg daily(the yolk contains approximately 213mg).

Myth number 2: Egg yolks aren't healthy.
Fact: The yellow center is a rare source of vitamin D; just one has 20iu as well as vitamin B12 and choline, among other nutrients. To keep cholesterol intake down, make your omelet with one whole egg and two whites, and watch the cholesterol at the rest of your meals.

With these myths and facts, I think it is safe to assume that eating eggs in moderation is not only healthy, but safe.

Protein shake or Meal Replacement

Any assumption about a protein shake
before sleep is correct.

As for post-workout, this is not entirely true. There is no sudden burst of muscle-making after a workout. Building muscle tissue is a 24-hour process, so getting adequate protein throughout the day is far more critical than the window after a workout
. You simply need a few grams of protein to replace what was burned as energy and you're good to go. The most important nutrient after a workout is carbohydrate. While muscle rebuilding takes place over 24 - 72 hours following a workout, there is a window of a few hours where your muscles are "primed" to take in carbohydrates that were depleted during training. For this reason, you'll find the more superior-formulated post-workout shakes (i.e. Top Form Meal Replacement) contain about a 2:1 carb-protein ratio to supply just enough protein but plenty of carbohydrate to refuel your muscles.

Aside from perhaps extra protein (and again, getting it from whole food sources is superior, but if you are having trouble consuming adequate protein from whole foods, then supplementing is certainly fine) a quality multi is beneficial, not a topic for this thread, if you search, you'll see tons of conversations about this (Men's and Woman's Mutlivitamin).

For your protein before bed, I do Top Form Only Whey combined with some sort of fiber or high quality fat. You want something slower-relasing, like a whole food protein or if you get a shake, a blend that contains some casein, perhaps hydrolyzed beef plasma, etc. We use a brand from Top Form Nutrition Supplements, a top quality blend that tastes incredible.

What Is Spot Reduction?

The question often arises with clients about losing fat in a specific part of their body. They want to know if they do crunches will they lose belly fat? The answer is maybe but unlikely. You see spot reduction is not real. Working certain muscles will not burn fat around those muscles. Your body burns fat where it is going to burn fat...meaning genetics will determine where on your body you burn the fat from. We know however that large muscle groups like your legs, chest, and back will burn a lot of overall calories which in turn means burning fat. This is why it is important to use large muscle groups in a fat loss program. Working small individual muscles is fine, but you need to make sure your foundation to your weight training is the large muscle groups!

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Why is drinking water important for losing fat?

Oxidation of fat creates waste products. You need water to help flush them. The reaction that uses fat for fuel also involves water, so if you are dehydrated, there is a chance you won't burn as much fat. When you train, you deplete your muscles of glycogen.

The only way for glycogen to get back into the muscle is through glucose bound to water, so without enough water, you won't get the fuel to your muscles that need it. Water is what the body uses to manipulate the charge inside and outside of the cell to drive nutrients and and waste products out.

Without water, you are potentially not delivering the nutrients your body needs to burn fat
.

Should I stop lifting heavy when my goal is to burn fat?

Two things happen when you lift heavier - you burn more calories and you burn more calories longer after the lift. In other words, lifting 200 pounds 5 times will burn more calories than lifting 100 pounds 10 times, even though the workload is the same. This is because of the way your anaerobic system is taxed, changes to your heart rate, the way the body accumulates what is known as "oxygen debt" and how the body pays off that debt using EPOC (exercise post-oxygen consumption).

So if your goal is to burn more calories, a super-circuit at a quicker pace will actually burn less calories. Lifting hard and heavy will burn the most calories during the lift and keep your metabolism elevated the longest.