Training Log Updated 10-5-12

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How to Detox the Liver for Fat Loss

How to Detox the Liver for Fat Loss

The liver is a major fat burning organ and will break down fat and flush it from the system through bile. By keeping the liver healthy you will ensure proper fat burning as well improving your overall health. Here are two quick and easy tips to help cleanse the liver and keep it healthy. First thing in the morning drink the juice of half a lemon mixed with warm water. Once a day have a glass of pure cranberry juice with no sugar or other additives. Dilute it with some water to tone down the tartness.

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Scott Mailman

Twitter: @atlasathletics

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Training Log Updated 10-4-12

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The Top 5 Foods In A Six Pack Abs Diet

The Top 5 Foods In A Six Pack Abs Diet

A sculpted six pack isn’t created in the gym; it’s created in the kitchen. Here are the top 5 foods that will help you attain a better composition and lower body fat % allowing you to get that six pack you desire.

  1. Water

Everyone knows and understands that 98% of the body is made up of water and that water is of the utmost importance for our survival. The problem is that too many people get their water from sources other than pure water. Sodas, juices, sports drinks, and especially energy drinks are loaded with sugar, carbs, and chemicals which promote inflammation in the body and spike insulin while fostering an environment of fat retention. By eliminating those other options and switching to just water you are eliminating unwanted and unnecessary calories from your diet. Water also will help you feel fuller for longer thus helping you control hunger and the urge for snacks. Water also helps to regulate metabolism and body temperature, two very important factors in fat loss.

2. Kale/Spinach

Kale and spinach are the go-to vegetables for a healthy diet. Both are high in fiber which is essential for keeping the digestive system healthy. A healthy digestive system allows the body to get rid of toxins and radicals better and aids the liver in doing its job. The liver is a powerful fat burning component and keeping it running smoothly ensures you are operating at your best. Kale and spinach are very low in calories but yet very filling and thus will make you feel less hungry and do it in a healthy manner. Kale and spinach are high in iron, vitamins A, C, K, omega 3 fatty acids, calcium, and antioxidants all important for optimal performance. Adding kale and spinach to your diet also help to neutralize acid produced from high protein diets.

3. Coconut Oil

Medium-chain fatty acids found in coconut oil can speed up metabolism faster than long-chain fatty acids because they are easily digested and converted into energy. In fact, a study reported medium-chain fatty acids to be three times more effective in raising metabolism than long-chain fatty acids, leading researchers to conclude that effective weight loss can be achieved by replacing long-chain fatty acids with medium- chain fatty acids. Coconut oils is one of the healthiest oils available and responds well to cooking so it is a great replacement for unhealthy processed vegetable oils. Coconut oil is also a powerful antioxidant and can help neutralize many bacteria allowing the body to perform at its best.

4. Grass-fed Beef

Most cattle is fed an unhealthy diet or corn and other processed grains which is cheaper and helps farms maximize their profits from their cattle. Grass-fed beef on the other hand is allowed to live a more normal natural life and it’s diet is more like a cows natural diet and consists mostly of grass. These cows are healthier but more expensive to raise and thus are not as prevalent as non grass-fed cows. Grass-fed beef is a great source of protein, and protein is one of the keys to losing fat and creating a better body composition. Protein feeds lean muscle and allows the body to use fat as fuel for energy. Plus protein is the nutrient which is the most satiating and will fill us up for a longer period of time. As opposed to regular cows, grass-fed beef is high in Omega-3 fatty acids which help to curb inflammation and the secretion of cortisol which leads to further inflammation and decreased insulin sensitivity. Omega 6 fatty acids are the mischievous little brothers of Omega 3’s and are present in most of the foods we eat including regular beef. The ideal ratio of 3 to 6 is 1:1 and grass fed beef has this magical ratio and thus are a great source of Omega 3 fatty acids. Grass-fed beef is also high in Conjugated Linoleic Acid or CLA which is a fatty acid that has been shown to accelerate fat loss while aiding in lean muscle growth. CLA has even been shown to specifically target fat around the mid-section.

5. Protein Powders

Protein powders, particularly Whey and Casein are seemingly ubiquitous now, and for good reason. Protein powders are a great way to get in a large amount of protein with low fat and carbs, in a small convenient package. A good protein powder should only contain trace amounts of fat and carbs leaving it as straight protein and giving you all of the benefits of protein. Protein powders can be used as meal replacements due to this convenience and ability to add in a large amount of protein quickly. Whey protein isolate in particular contains a powerful antioxidant called glutathione which has been discovered to be the most powerful antioxidant in the body and can help prevent or lessen the effects of many diseases and fight inflammation and free-radical damage in the body.

 Protein, it's what's for dinner...and breakfast and lunch and snack

Protein, it’s what’s for dinner…and breakfast and lunch and snack

Scott Mailman

Twitter: @atlasathletics

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A Big Thank You to All!

A Big Thank You to All!

This blog is now a month old and I want to take time out to thank everyone that has visited the blog, read the articles, and provided some great comments and feedback. My goal is to provide information to help you get in better health through nutritional advice and facts as well as training information. I plan on keeping you up to date on all the latest news, information, and trends in the health, fitness, and nutrition worlds and doing so for a long time.

Big things are coming in the near future with a number of articles and big projects coming soon. A new site with a real domain name coming soon and all the great features that come with that. New content will continue to be posted daily. If there is any topic you would like me to tackle or hear my views on just let me know, I’m always looking to see what people are interested in.

Once again a big thank you to everyone for visiting this site, keep coming back, bookmarking, telling your family, telling our friends, telling your enemies, and telling your pets to check out Atlas HFN!

Scott Mailman

Twitter: @atlasathletics

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Training Log Updated 10-2-12

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Battle of the Sexes: Fat loss and Training edition

A lot of fat and carb burning going on there

An interesting difference exists between the sexes when it comes to training. During exercise women tend to burn more fat for energy than men, who tend to burn more carbs. Differences in hormonal balances play a role in this. However an advantage that men have over women is that men can utilize fat for energy for over 20 hours after intense strength training, while women do not have this prolonged period of fat burning, unfortunately it ends when the workout ends.

Scott Mailman

Twitter: @atlasfitness

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