Physical Activity, Choose the Right One

Choosing the right physical activity is probably an interesting topic, but why a specific post on that, and why now, after the summer break??

In fact, I got this idea because every year at this period, I see many people coming back from vacation with good resolutions regarding their physical activity.

Measuring your physical activityMany of them would like to keep their summer activities (usually running or swimming) after the Back to School period. For instance, I see many joggers that I never saw before — and believe me, I know the regular guys on my permanent running route πŸ™‚

OK, good for them, we all know that a regular physical activity has many health benefits:

  • improved physical fitness
  • delayed aging effects
  • protection against many serious diseases
  • more energy
  • better mood coming with weight loss
  • etc…

The problem is that these good resolutions don’t survive the first rainy days πŸ™
After a few weeks, most people go back to their routine.

Back to School

Because I’ve been there too, I fully understand:

  • The summer effect is over, your beach-ready body can chill for some time now
  • Your to-do-list becomes impressive especially if you are a woman and you have kids…
  • The workload in most businesses is heavy in Q4 (end of year targets..)
  • All in all, you would need a serious motivation to keep your good resolutions.

The main problem is to find time to allocate to your new physical activity, which would mean giving up something else. I know exactly how hard it is to choose between the last episode of your preferred TV shows and running at night: I did it some years ago.

More Results in Less Time

Here is where I can help, hopefully: time management is important if you want to increase your physical activity, but not only. It took me years to figure it out, so please be smarter πŸ˜‰

One thing is sure: we all have the same number of hours per day and that won’t change.
Finding ways to free up time in your day is hard, for you and for me. My Aha moment has been to accept the idea that more is not better. Instead I have focused on ways to get more results in less time.

Introducing METs

As usual, a little research showed me that everything has already been thought, studied and measured by other people in the past!
In that case, it’s called MET, for Metabolic Equivalent of Task. Can you believe that researchers have thoroughly compared all physical activities in terms of burnt calories?

By the way, see how consistent I am? πŸ˜‰
Right after two posts about metabolism (Fast Metabolism with Ephedrine and Metabolism and Weight Loss) and one about thermogenesis, now we can move forward and see how you can choose the best physical activities for you, knowing exactly what they are worth in terms of metabolism or energy expenditure.

Choosing the Right Physical Activity

I have started a post on this MET topic to help you get more of your time. When writing it, I had new ideas and at one moment, I thought it would be better to publish it as a page linked to the main menu, just as the pillars of weight loss, Eat Less and Move More. In that way, it won’t be buried in archives within months.

My plan is to show you new angles, especially what would have helped me years ago. Not the general information you can find elsewhere online, but my own point of view and recommendation.

OK, the teasing is done, so stay tuned for more! πŸ™‚

-Mike Budd

Copyright http://ephedrinewheretobuy.com

Thermogenesis Weight Loss

What is it exactly with thermogenesis weight loss?
You see these words together on many sites that promote fat burning supplements. What’s the difference with metabolism? I have also noticed a new trend about “cold thermogenesis” which seems confusing: thermogenesis is all about heat production, so, “cold thermogenesis”, hmm, really??

Do you know what Seth Meyers would say? It’s time for a closer look πŸ™‚

In my last two posts, “Metabolism and Weight Loss” and “Fast Metabolism with Ephedrine“, we have seen that it was possible to raise your metabolism in order to burn more calories. Next to that, I have been asked about the difference between metabolism and thermogenesis: what is thermogenesis weight loss exactly? How does it work? Is it effective? And if so, how to increase your thermogenesis?

Thermogenesis Medical Definition

So what is thermogenesis from a medical point of view? It is literally the Β« creation of heat Β» by the body, in fact a complex biochemical process that we will simplify here. Depending on what is triggering this heat production we will classify it as

  • Exercise Associated Thermogenesis when linked to intentional movement,
  • Non Exercise Activity Thermogenesis when heat is produced by uncontrolled activation of muscles, typically shivering,
  • and finally DIT for Diet-Induced Thermogenesis, which is the production of heat during all processes which follow food intake, or to be specific it is the increase in energy expenditure above the Basal Metabolic Rate divided by the energy of the food intake.

Metabolism and Thermogenesis

Here is how thermogenesis and metabolism relate: your daily energy expenditure depends on your BMR (Basal Metabolic Rate), the energy cost of your physical activity plus your Diet-Induced Thermogenesis.
In these three functions, energy is used and heat is produced, thus thermogenesis is involved.

  • When you sleep, you still need energy to maintain your vital organs (BMR) thus thermogenesis.
  • When you have eaten, you need energy to deal with this food intake and calories will be converted to heat instead of fat thus thermogenesis.
  • Finally, when you move all day long, of course your muscle need energy and produce heat, again thermogenesis.Thermogenesis is an important component of your metabolic rate as it will determine your energy expenditure.

I really want to make it clear for you, because I see so many people confusing thermogenesis and metabolism. I have tried to explain it in easy words in my last post, so I will quote myself here πŸ™‚

Thermogenesis is the consequence and metabolism is the cause.

Here is the best picture that comes to my mind when explaining it: if your body was a house with a nice fireplace inside, metabolism would be the number of wood logs required to keep your house warm, and thermogenesis would be the fire burning the logs and producing heat.

I hope I made it clear and that you see the difference between metabolism and thermogenesis weight loss now. If not, let’s try with a video! This one is really cool because it explains a lot with analogies (glucose and money), maybe a bit long, but if you have the patience you won’t regret it:

Brown Fat or Cold Thermogenesis

Cold Thermogenesis Weight LossI will not detail how thermogenesis works at cellular level, you would be bored πŸ™‚ But still I would like to take this opportunity to explain the following biological processes because they are very important to life:

  • Brown adipose tissue: it’s where thermogenesis usually occurs, babies have a lot of this brown fat and then it reduces. Bad luck πŸ™ That’s why so many sites speak of “cold thermogenesis weight loss” currently. I have explained it in this post, but I didn’t expect these funny reactions here. Don’t miss this one πŸ™‚
  • Mitochondria: these “power plants” are subunits of our cells, specialized in the production of energy (adenosine triphosphate or ATP)
  • In a nutshell: some substances such as free fatty acids go through the mitochondrial energy process but for chemical reasons, heat is produced instead of ATP, which would have resulted in energy storage. To simplify: through thermogenesis, energy (heat) has been dissipated instead of being stocked (fat).

Thermogenesis Weight Loss

You can now easily deduct how thermogenesis can help weight loss: increasing thermogenesis would mean more energy expenditure and less fat storage.

Nice, but how could you achieve that?

There are several ways to increase thermogenesis:

  • Stimulation of some regulating hormones like norepinephrine (noradrenaline, a neurotransmitter described in our page about ephedrine) and leptin (see our article about appetite and prescription drugs for weight loss)
  • Intake of thermogenic products, such as caffeine, capsaicin found in red hot peppers, green tea (catechins), garcinia cambogia (hydroxycitric acid HCA), dioscorea villosa (Wild Yam), bitter orange (synephrine), guarana (guaranine)
  • Increase of Diet-Induced Thermogenesis through low-protein diets, emphasizing celery, garlic, parsley, ginger, cinnamon, turmeric, hot peppers, fishes like salmon or tuna, and green tea of course. Other diets insist on low glycemic foods: seeds, nuts, brown rice, eggs, chicken breast, cheese, fruits and vegetables.

Thermogenesis and Ephedrine

Let’s sum it up. More thermogenesis means less fat storage, for sure. Thermogenesis and metabolism walk hand in hand, raising them will help your weight loss. But if you want serious results, don’t put your hopes on pills that focus on thermogenesis only. Except if you’re ready to wait for years to see some effects πŸ™‚

I have started this blog more than 5 years ago and the best way and quickest to lose weight is still the same: ephedra alkaloids or ephedrine, either alone or stacked with caffeine. You know, this famous combination called EC stack (E for Ephedrine and C for Caffeine) which has synergistic effects, meaning that the effects of both products taken together is higher than the effects of each products taken separately). Ephedrine is by far the best way to boost your metabolism and your thermogenesis. Add a smart diet and some exercise to an EC stack and you will lose weight as humanly possible.

So don’t be distracted by the new “magic pill”, I understand that these marketing people try regularly new angles to sell you weight loss pills, but again, nothing, not even prescription pills can beat ephedrine plus caffeine if you do it right, in all legality and safety, as explained everywhere in this site.

-Mike Budd

Copyright http://ephedrinewheretobuy.com

Metabolism and Weight Loss

As you know, metabolism and weight loss are deeply intertwined.
My last post was all about how to raise your metabolism but in fact I realize it just raised more questions πŸ™‚

“OK, metabolism can cause overweight, but again,Β  what is it exactly?”

“How do I know if I have a slow metabolism?”

OK, let’s step back and answer these questions.

What is the Medical Definition of Metabolism?

Said in easy words, metabolism is the minimal energy required daily by your body to survive.

Now the medical definition :

The Basal Metabolic Rate (BMR) is the energy required by your vital organs when your sympathetic nervous system is not stimulated. It is the minimal energy expended by your lungs, heart, liver, kidneys, skin, muscles etc. when sleeping.

The Resting Metabolic Rate (RMR) is just the same measure but at rest, not when sleeping.

How Do You Measure Metabolism?

The unit of measure is calories, as Basal and Resting Metabolic Rates measure energy.

In common words, they represent the minimum number of calories burnt per day to cover your vital functions. Your basal metabolic rate represents approximately 70% of the total number of calories burnt daily.

What is the Link between Metabolism and Thermogenesis?

Thermogenesis is the consequence and metabolism is the cause.

Your body requires energy for its basic functions and consuming this energy produces heat: this process of heat creation is called thermogenesis.

Let’s picture this: if your body was a house with a nice fireplace inside, metabolism would be the number of wood logs required to keep your house warm, and thermogenesis would be the fire burning the logs and producing heat.

Any Idea of Your Own Metabolic Rate?

We have several medical surveys that measure metabolic rates based on weight, height, age and sex. Based on that, you have many online tools that will do the guess work for you. You just have to enter these values (your weight, age etc) and you get a fair approximation of your BMR. Careful though: some sites don’t mention if they estimate your Basal Metabolic Rate or your Resting Metabolic Rate, in that case run and try other ones πŸ™‚

Metabolism and Weight Loss: Why Should You Care?

It’s important since it will give you an idea of your minimum energy needs per day. Thus, you can compare to your calories taken in food and beverages and realize what is burnt and what is stocked as fat for future usage (in theory).

Is Metabolism Linked to Fat?

There are several aspects in this question:

Your fat mass plays a role in your metabolic rate, but fat cells (adipocytes) require very few calories to keep alive, compared to your lean body mass which is much more active and which burns many more calories.

That’s why you always hear that it is important to keep your muscle mass, because it will burn many calories even at rest, where fat cells could be stocked for years at very low cost of energy.

As a consequence, your fat mass will increase you metabolic rate, but in a low proportion.
In other words, you will need more calories to stay fat! Your food intake will be used to cover higher energy needs (your metabolic rate plus your daily activity) and as usual, the surplus will be stocked as fat in your adipocytes.The only way to break this vicious circle is to destock fat.

This brings me finally back to my previous post: how to raise your metabolism in order to lose weight. I hope that these explanations gave you a better understanding of this key physiological process, metabolism. From my experience, knowing how your body works is a crucial step to your overall health.

-Mike Budd

Copyright http://ephedrinewheretobuy.com

Fast Metabolism with Ephedrine

If you have a fast metabolism, you burn more energy and you lose weight, or at least you stock less fat if your calorie input is too high.

In previous posts, I have already touched these topics: lipolysis, energy expenditure, metabolism and weight loss. Now I would like to first clarify some popular beliefs and then see how you can raise your metabolism to burn more calories or even better, to burn fat.

1) How Metabolism Works

If a picture is worth a thousand words, then a video is probably worth multi-millions πŸ™‚
No doubt for this one: honestly, it’s a must if you want to understand how your body works, by balancing anabolism and catabolism (metabolism being the result of this balance).

Look at these comments on Youtube:

  • “This was seriously so much more helpful then half a semester of university lectures!?”
  • “This is great! Thanks for teaching me more in 11 min than my university professor could in 4 weeks…so far.?”

Please, take these 11 minutes and watch til the end: the final words explain what happens to excess carbs or protein and how ATP determines your level of adipose tissue. If you watch this video, you will have a better knowledge about weight issues than 99% of the population πŸ™‚

Is metabolism different for men and women?

Metabolism Differences between Men and WomenContrary to popular belief, studies have proved that if you exclude the fat mass in the metabolic rate estimation (using formulas based on lean body mass), the results will be essentially the same for men and women.

Can 2 persons of the same age, weight, fat, have different metabolic rates?

Of course, the Basal Metabolic Rate (BMR) will vary from one person to the other if their bodies and ages are different.

One study in Scotland showed a variation from 1027 kcal per day (very low) to 2499 kcal!
The explanation factors found by the researchers were the differences in fat free mass (62%) then the fat mass (7%) and then the age (2%).

The amazing part of these results is that the remaining 27% are unexplained: neither by sex nor by body composition, which proves that metabolism can be highly different for persons having the same lean body mass, and that their food intake will have a different effect on their weight.

Other studies measured also a difference of 30% between the highest and lowest metabolic rates for persons having the same characteristics. This is probably why many people blame their slow metabolism, and we all know around us some persons who can eat much more than us and remain skinny.

Genetics probably play a role, but there is no real scientific explanation yet (we know how it works but we don’t know why it works at a higher rate by some lucky persons).

Does your metabolism vary, can you raise it?

Yes, it varies, for instance it will decrease with age and with reduction of your lean body mass. There are several ways to increase your metabolic rate: first by your physical activity (see exercising below) but also by increasing thermogenesis with so-called thermogenics: some foods and drinks but essentially ephedrine.

2) How to Increase Your Metabolism?

Best exercises for a fast metabolism

You know that I love running and I’m a big fan of cardio training, but frankly here I must admit that anaerobic workouts are a much better choice for a fast metabolism.

Aerobic exercise

Low intensity exercises over a long period, like running, swimming, biking or even walking, will have great benefits for your overall health, so don’t neglect them! However, if raising your metabolism is your first goal, jump to the next point πŸ™‚

Anaerobic exercise

Fast Metabolism through ExercisingYou should be familiar with HIIT now (High Intensity Interval Training, typically weightlifting for bodybuilders). If not, have a look at this post and this one.
Studies have shown that anaerobic exercises have more effect on your metabolic rate, due to the muscle mass development and to a longer lasting effect after exercising (up to 24 hours): you will burn more during two hours running than half an hour high intensity weightlifting, but much less in the next 24 hours, and thus the total calories burnt are higher with anaerobic exercising.

Metabolism Diet: Avoid the Yo-Yo Effect!

The Weight Loss Yo-yo Effect explained by Ephedrinewheretobuy.comThis is a common trap where lifetime dieters fall frequently: low-calorie diets are interpreted by your body as a survival mode. Consequently, your brain waits for better times by reducing your Resting Metabolic Rate (RMR). Your diet will be less efficient because both RMR and calorie intake decrease together, thus no change for the balance. The aggravating factor is that you will lose part of your muscle mass, which lowers your lean body mass and consequently your Resting Metabolic Rate. It already looks like a vicious circle, but it goes worse, with what is called the “yo-yo effect”: with less muscle mass, you burn less calories. Because of your low RMR, exercising becomes too hard. Typically after a few weeks, you stop this low-calorie diet and all is set for your next weight gain: your body will not only come back to the initial weight, it will also stock fat in your starving adipocytes to be prepared for your next fasting experience!

Foods that Speed Up Metabolism

Add Chili Peppers to your Diet for a Fast MetabolismFortunately, there are other safe ways to achieve a fast metabolism through a smart diet.
Remember the golden rules (eat a bit of everything) and add these foods that will raise your temperature and energy.

  • Chili peppers contain capsaicin which can boost metabolism by up to 25%. It’s worth the burning sensation and sweating.
  • Spices like cinnamon, ginger, cayenne, garlic or mustard seeds.
  • Citrus fruits, thanks to their high amount of vitamin C.
  • Egg whites.
  • Lean meat.
  • Whole grains, because your body works harder to digest complex carbohydrates than processed ones. Go for pasta, brown rice, quinoa, oatmeal or white bread. They also regulate your insulin levels, as seen in my last post.
  • Essential fatty acids (omega-3’s) found in fish and in many nuts and seeds.

Drinks to Boost Your Metabolism

Coffee Speeds Up Your MetabolismHere are also a few drinks which have shown good results.

  • Coffee. Studies show that caffeine can increase your metabolism by up to 16 percent. It also has synergistic effects with ephedrine. More info about EC stacks here.
  • Milk (because of calcium).
  • Green Tea is a well-known metabolism booster, among many other health benefits (high in antioxidants).
  • Water! You can’t have a fast metabolism without pure water which detoxifies your cells and speeds up fat burn. It also reduces your appetite. You may remember my favorite “weight loss tip“: drink a glass of water before each meal!

Fast Metabolism: Ephedrine is the Best Way

As you can see, having a fast metabolism is quite easy if you do it right. You can do it with these foods and drinks but if you want the best possible results in the shortest time, nothing beats ephedrine and ephedra alkaloids. Have a look at my other posts for a detailed explanation. In a nutshell: ephedrine will not only boost your metabolism but also your energy (less fatigue), your focus and will suppress your appetite.

If you are concerned about the legal aspects, check out this page. And regarding potential side effects, no worry, medical studies have proven that ephedrine is safe if taken in a controlled way: of course it’s mainly about contraindications and dosage, but avoiding heat and using your common sense also play a role πŸ™‚

-Mike Budd

Copyright http://ephedrinewheretobuy.com

Weight Loss, Go for the Low-Hanging Fruit

You know that fruits help in weight loss but here I mean low-hanging fruit in terms of prioritization of your efforts: you definitely should eat fruits but it’s not my focus here πŸ™‚
It’s been a while without a post centered on weight loss and this is also the right period of the year to get rid of some pounds. So here are a few words specifically on this topic, including what I currently discuss with people I help in-person.

Weight Loss, Go for the Low-Hanging Fruit

Hormonal Imbalance

If you can’t lose weight even if you try hard, it could be linked to hormonal imbalance, especially for women who have reached their 40s or 50s.

I wouldn’t be able to explain that in detail because I am not a physician and this medical topic is *really* complex. Apparently doctors rely too much on lab tests that only show part of the global picture and many people who suffer from hypothyroidism are misdiagnosed.

From my discussions with the doctors in our team, several factors can lead to hormone imbalance: stress putting pressure on the adrenals, poor diet leading to a leaky gut or autoimmune diseases such as Hashimoto’s disease.

Could It Be Insulin Resistance?

The result is usually that your blood sugar level go wild and you become resistant to insulin. In other words, this sugar is brought to your cells that refuse to let it in. Thus blood sugar is directly stored into fat cells, you know, these infamous adipocytes πŸ™‚ As a result of insulin resistance, you have no energy (because sugar is not transformed into energy inside your cells, as it should) and your fat storage increases with each meal! Great… πŸ™

As you can see, it is crucial to rule out this problem before considering any weight loss program: you have not the slightest chance to lose weight if you have insulin resistance or undiagnosed hypothyroidism.

Here is a link to a Youtube video made by a doctor that will tell you more about it:

Nutrition: Know Your Classics

Insulin resistance or not, you know that nutrition is key to your health and weight. I know it, you know it, we all know it. Still I see so many people doing the same mistakes again and again. So I thought it might be a good idea to recap the best practices I’ve been giving in my previous posts.

  1. No alcohol. No beer and no strong alcohols either, like gin, whiskey or vodka. From time to time a glass of red wine
  2. Avoid industrial/processed foods
  3. Exclude beef and pork from your choices; eat fish, tuna, salmon, egg whites, chicken or turkey instead – by the way, never fried!
  4. Prefer (poly) unsaturated fats (seeds, fish, nuts, algae, leafy greens) to saturated fats (butter, coconut oil, palm oil, dairy products)
  5. Avoid bread and sauces! Use spices instead.
  6. Avoid β€œquick sugars” passed directly to blood and stored as fat when not used immediately. Prefer complex carbohydrates – starches – such as grains (wheat, rice, barley, oats), beans, corn and potatoes.
  7. Eat plenty of vegetables! Go for lettuce, broccoli, spinach, mushrooms, onions, cucumbers, peppers and tomatoes. Fruits are recommended too, preferably with low glycemic index, because they are tasty and will help your mood, and because their antioxidants have a positive effect on free radicals and toxins.
  8. It’s better if your carbohydrate could go decreasing during the day, ideally carbs only at the four first meals and nothing for the two last ones.
  9. Eat the right fruits
  10. In order to keep a constant metabolism, it is better to have 5 or 6 meals daily, the last one before 7 pm.
  11. Drink a lot of water. Now the easiest and cheapest tip I know for weight loss: drink lots of water! I do it consistently since years and it works wonders. Pure water, when you feel hungry. Before lunch. It’s amazing how it regulates your metabolism and your appetite. It helps detoxing your body.

Go for the Low-Hanging Fruit!

OK, that was for nutrition only and we didn’t mention exercise yet. There’s a good chance that you agree on most nutrition points here, yet they seem unrealistic or there’s too many of them or you can’t figure out how to apply them.. It just doesn’t fit with your life: your food habits, where you eat, what real control you have on your nutrition, in your family, at work, etc. I hear that all the time πŸ™‚

This brings us back to the title of this post: go for the low-hanging fruit!
Take it from the Pareto principle, and believe me this applies to most things in your life: 80% of your results come from 20% of your efforts.

Start with One Point Only

Honestly it helped me a lot when I was struggling. Try to do it also: take a step back and think of possible ways to apply it too. Years ago, my first “low-hanging fruit” decision has been the following: in order to lose weight, let’s start with nutrition first, before any exercising plan. It’s hard to change your food habits but it is also hard to exercise, so let’s start with what produces the quickest results.

So the good question is: what are the 20% of your foods habits that you should change first, in order to have 80% of your weight loss? Referring to the previous list, most probably you could come up with a short list of 3 to 5 points — be realistic!

Now select one point from this list, yes, only one point! Pick up the easiest one. The one that you will be able to apply in your daily routine without any problem. It will be your first step to success.

I know, I know…

If you think “Come on! If it was that easy, it would have done it already“, well, that’s fine, I hear that all the time… I call it “people who know everything but are stuck with their problems” πŸ™‚ Or if you prefer the “politically correct” answer: there’s a huge difference between Knowing and Doing!

That’s why I always start with this “low-hanging fruit” approach with people I help with their weight management. And most of the time it works. My goal is to identify quick wins to start with, and for me it’s crucial for these 2 reasons:
– if they fail immediately, the whole process is compromised.
– if it’s a small change in their habits, they will be able to do it repeatedly during one month. From my experience, it’s what it takes to replace a bad habit by a good one. Keep it in mind: if you do the new thing every day for 30 days, you will “break” the former habit and replace it with the new one!

So please, if you are this kind of person who always thinks “Tell me something I don’t know!” please, don’t think twice, just pick up one easy point and do it!

My Own Experience

For the same reason, years ago I spent a considerable amount of time trying to find that “magic pill” that would make it easier for me to lose serious weight. Back then I really had no idea it would change my life. And that ephedrine would become my central point of interest πŸ™‚ up to the point that I would create a website for that! and that I would be on the same topic for years!! Well it’s life, and I’m happy with it, considering all the people I got to know and that I’ve helped with my posts and recommendations πŸ™‚

OK I digress here — I feel it when I become nostalgic πŸ™‚ what I want to say is that ephedrine is totally consistent with this “low-hanging fruit” approach: you don’t have to suffer! If something can suppress your appetite to such extend and also boost your metabolism and energy, why would you do without it?? I’m happy I’ve made that choice and I’m also happy for all the people I’ve helped with my experience, mainly by recommending what I consider as the best products (meaning legal and safe) and the best ephedrine webshops.

Buy Ephedrine

If you are starting your weight loss journey, please take your time and read my previous posts, it will give you what you need to make an informed decision (why ephedrine has been banned by the FDA, associated health risks, effectiveness shown in medical studies, etc). If you prefer to go directly to the bottom line, here are my 3 preferred products that you can legally buy in the US and in most other countries: I call them The Good, The Bad and The Ugly.

Top 4 Ephedra Products from EphedrineWhereToBuy.com: Green StingerTop 4 Ephedra Products from EphedrineWhereToBuy.com: Yellow DevilsTop 4 Ephedra Products from EphedrineWhereToBuy.com: Hellfire EPH 150

 

 

 

 

 

In the next post, we will apply this same method (low-hanging fruit = quick wins) to the second pillar of weight loss: Move More!

Keep in touch,
-Mike Budd

Copyright http://ephedrinewheretobuy.com

Another Women’s Day

Today is the International Women’s Day and I saw it because Google decided to honor women with a Doodle on the homepage. They do it every year, but honestly this time I find it very smart. Let me explain.

Knowing the Past to Shape the Future

They decided to celebrate 13 remarkable women from history, but through a grandmother reading a bedtime story to a little girl: it’s about transmission, each of these 13 women has a voice that comes from the past to help this little girl build a better future.

International Women's Day Google Doodle

I also liked the fact that many of these women are not so famous: it gives us a chance to know more about their contribution and to understand that diversity is a strength, not a threat.
This is of special importance for me, considering my core values: it is our moral responsibility to help people who need it most, day after day, and especially at Women’s Day. Some women suffer more than others. Don’t get me wrong, I have a profound respect for all women in all countries who fight for their rights. I just want to underline the fact that in many countries, women fight for their basic needs, basic as in Maslow’s hierarchy: physiological needs and safety needs come first.

Women’s Day, How Could I help?

The big question that always comes after such statement is: OK, how do you do that? How could you help women who live in countries you don’t even know the name of!

Well, good question…

If you are Google, you can reach millions of people with your Doodle.

If you are Mike Budd, it’s harder πŸ™‚ Let’s try anyway.

  • You can write a blog post πŸ™‚
  • You can link to a heart touching video:

  • You can be humble and try to change small things around you, taking any opportunity to make things better for all women in your life, in your family, in your job, in your community. Every little bit helps!
  • You can also try to support in a different way. That’s what I did a few years ago, I decided to do something very personal, and frankly, even a bit embarrassing: a poem! Yes, it might sound weird or ridiculous, but at that moment, I felt that it was the right thing to do. I remember I posted it on another blog I had at that time, meant for personal stuff like that, but finally I had no time to maintain 2 blogs. But I have kept the poem in my archives πŸ™‚

So here it is — and please don’t laugh, because it came from the bottom of my heart πŸ™‚


It’s sad but true,
I never wrote a poem in my life.
Today, my love, my dear wife,
I will do it for you.

And for all Sisters,
Daughters, Mothers and Wives,
Women happy with their lives,
Women who suffer.

Today is Women’s day,
Would make me laugh if I wasn’t crying,
I wish it could be every day,
Be strong, for the times they are a-changin’.


To my wife and to all women πŸ™‚
With love,
Mike Budd

Copyright http://ephedrinewheretobuy.com

My Preferred HIIT Workouts

The previous post explained why High Intensity Interval Training was the quickest way to burn fat, so now you probably want to hear about my preferred HIIT workouts… OK πŸ™‚

Examples of HIIT workouts

You know your HIIT workouts are working when you're sore, tired and sweatyThere are hundreds of HIIT workouts; every personal trainer has his preferred one. I will only mention my preferred ones here, with emphasis on intensity if you aim at HIIT: many persons think that they are exercising with high intensity because they are running a bit faster than usual πŸ™‚
Sorry… Below your max… is not your max! Being slightly out of breath doesn’t mean that you are anaerobic. It’s still Interval Training, but not High Intensity Interval Training πŸ™‚
 
 

Build Your Own Workout Plan

If you want to build your own plan, keep in mind that the usual ratio between full intensity and low intensity is 2:1, for example, 30 seconds of sprint followed by 15 seconds of slow running.
We mention running here, but any classical aerobic workout can be adapted to Interval Training: running has my preference but rowing, cycling, weight-training or CrossFit are fine too. The high intensity parts should be at your maximum exertion, for instance short sprints at full speed that you try to maintain during a fixed time and which leave you *totally* exhausted.

My Preferred HIIT Workout for Beginners

We all have to start somewhere, don’t we? πŸ™‚
Here is my recommendation.
1) Warm-up: 5 minutes – don’t skip it!
2) Max intensity exercise: the core part obviously. Sprint for 30 seconds, then walk or run slowly for 60 to 90 seconds. It’s far from the 2:1 ratio, even from 1:1, but believe me, this could be the “shortest” seconds of your life πŸ™‚ In the beginning, even jogging instead of walking during the recovery phase is a challenge… if you did it right!
Start with 4 repetitions and increase step by step, up to 8 or 10.
3) Cool-down (at the end of your exercise, not between sprints!): jogging at low pace, 4 to 5 minutes – don’t skip it either!
Based on your physical condition, try to do 2 or 3 (max!) HIIT workouts per weeks for 8 weeks, and then give your body a break for one or two weeks.

Next Level: The HIIT Pyramid

You will love it πŸ™‚
1) Warm-up: 3 to 5 minutes.
2) Climbing up the pyramid: high intensity runs lasting longer with each repetition: 30 seconds, then 45, 60 and finally 90 seconds.
3) Recovery time: always 1 minute at low intensity, but don’t exceed 1 minute even if you’re exhausted. Remember that the goal is to maximize your total anaerobic time. Your heart rate will decrease a bit, just enough to allow another run at max heart rate, without oxygen supply to your cells.
4) Going down the pyramid: High intensity runs that decrease with each repetition: 60 seconds, 45 and the last one, 30 seconds.
5) Cool-down: the best part πŸ™‚ 5 minutes.

Any Alternatives to HIIT Workouts?

Yes, a famous one is called Fartlek which comes from Sweden and means Β« speed play Β».
Fartlek sessions last 45 minutes to one hour and the difference with HIIT is that there is no fixed time for maximal intensity and recovery. How come? Well, imagine that you want to surprise your body so that it will be stressed and burn fat as never before! I remember that we had such torture sessions at school and we all hated it πŸ™‚Β  Our teacher was using a whistle to let us know when to sprint, when to recover, and for what period of time. Honestly, a few years later (!) I have to admit that this is probably the best way to use Fartlek: if you follow the instructions of a teacher or friend, your brain doesn’t know what will happen next and believe me, when your brain starts panicking, your body is ready to burn anything for energy πŸ™‚

Similar to Ephedrine

By the way, Fartlek makes me think of ephedrine: in both cases your body has a “fight-or-flight” response where adrenaline, noradrenaline and cortisol are released into your bloodstream. In fact, in many sports you can go Fartlek without knowing it. Take football or soccer for instance: you don’t know when and how long you will have to sprint. So if you want to brake the routine in your HIIT workouts, find a weight loss buddy and try Fartlek together! It’s fun and *really* effective at fat burn.

Safety First

As you know now, HIIT is a killer when it comes to fat loss.
But clearly it is not recommended to people having a poor physical condition or diseases, especially heart diseases of course. The risk of injuries is higher, and workouts of this nature (high intensity leaving you exhausted again and again) require strong physical and psychological resources.
If you think that the bar is too high, no worry: start with low or moderate aerobic exercises. You will have huge health benefits, as confirmed by this medical study. You will lose weight, especially if you add an EC stack to your cardio training, and later you might consider trying a short HIIT session (no more ephedrine in that case!). That’s exactly what I did, years ago πŸ™‚

Remember, the name of the game here is not “just” losing weight, it is to lose fat (not weight) and to keep it off definitely.

Keep in touch,
-Mike Budd

Copyright http://ephedrinewheretobuy.com

HIIT Benefits for Fat Burn, Lose More in Less Time

I get many questions about HIIT benefits for fat burn, with or without ephedrine, so let’s detail a bit.

HIIT benefits for fat burn

Just in case: HIIT stands for High Intensity Interval Training.
In terms of weight loss, HIIT seems Β« too good to be true Β». Bodybuilders and other athletes love it because they can spend less time with cardio sessions πŸ™‚

 

What Is HIIT Exactly?

As the name suggests, it’s a physical training made of short intervals of high intensity exercise followed by longer intervals of moderate or even low intensity exercise.

Is HIIT Really Effective for Fat Burn?

Yes, Interval Training and especially High Intensity Interval Training is probably the most efficient physical activity for fat burn, as proven by several medical studies since years. The most famous one has been conducted in 1994 by Angelo Tremblay et al.: Β« Impact of Exercise Intensity on Body Fatness and Skeletal Muscle Metabolism Β» which stated than Β« the decrease in the sum of six subcutaneous skinfolds induced by the HIIT program was ninefold greater than by the Endurance-Training program Β». Another research made by Gibala et al. concluded that 2.5 hours of sprint interval training resulted in the same biochemical changes in muscle than 10.5 hours of endurance training. See what I mean?

Why Is It So Effective?

I won’t to go into details, here it is in 2 words: it has to do with your metabolism and energy consumption during and after your session.
When stressed by maximal effort, your muscle will start a chain reaction: it will use glycogen as fuel and will break it down to produce glucose, glucose produces pyruvate, and pyruvate associated with oxygen will produce water and carbon dioxide and release energy – this is known as the Krebs cycle.
Now a refresher about aerobic and anaerobic exercises: aerobic means with the use of oxygen for energy needs during your exercise and anaerobic means that your oxygen demand is higher than your oxygen supply during a short period of time.
To come back to our point (chain reaction initiated by your muscle at highest intensity) you see that oxygen is used by pyruvate, but in case of shortage of oxygen (thus anaerobic) carbohydrate turns short rapidly (because pyruvate ferments into lactate, you know, this burning sensation in your muscle) and then the interesting part: the last available energy resource now is fat cells! Your body has to increase the fat metabolism in order to destock your fat and use it for energy.

HIIT Benefits for Fat Burn: #1

How does that link to HIIT? well, HIIT is the best possible way to maximize the total time spent in the anaerobic mode. In fact, when you alternate high-intensity muscle effort with recovery periods, your total anaerobic time is much higher than compared to a one-time period at maximal effort (remember this lactate “burning feeling” that stops you very rapidly – try to sprint at your max speed and you will see how much distance you cover, compared to a succession of short sprints followed by short recovery periods).

HIIT Benefits for Fat Burn: #2

This one is a blessing: anaerobic exercise builds additional muscle mass. Cool πŸ™‚ This is very important in case of diets for weight loss, where usually people lose essentially their muscle mass, which is key to burning calories even at rest. Which leads us directly to the next point.

HIIT Benefits for Fat Burn: #3

It has to do with something called EPOC: excess post-exercise oxygen consumption. Medical studies have shown that HIIT increases the Resting Metabolic Rate (RMR) for the next 24 hours, way longer than with a steady-state aerobic two-hours run. In other words: your HIIT session is shorter than your run but the fat burning effect will last longer.

HIIT Benefits for Fat Burn: #4

HIIT will improve your VO2max, which is so famous by runners and represents your maximal oxygen consumption.

HIIT Benefits for Fat Burn: #5

Again based on medical research, HIIT has been shown to suppress appetite more than low intensity exercises.

HIIT Benefits for Fat Burn: #6

And we stop here: the effects of HIIT on metabolism result in a significant reduction of insulin resistance and a better glucose tolerance, thus preventing type-2 diabetes.

Conclusion

Let’s sum up these HIIT benefits for fat burn:
with High Intensity Interval Training you build muscle, you stay longer in the anaerobic mode which in total burns more fat than long aerobic exercises, due to a higher Resting Metabolic Rate in the next 24 hours. Other positive effects: VO2max improvement, appetite reduction and various improvements on metabolism.

The only drawback I see is that it is very demanding: if you’re not exhausted after your session, it was not high intensity. Most overweight people would be wise to start with low intensity cardio sessions and see how it goes after a few months, before thinking of HIIT.

Last point: do not mix HIIT and ephedrine, it would be risky for your heart, especially if you train in excessive heat.

-Mike Budd
Copyright http://ephedrinewheretobuy.com

10 Tips to Stay Fit during the Festive Season

For the last post of the year, not 8, not 9 but 10 tips to stay fit during the festive season!

Because I don’t know about you but I tend to fall in each and every trap when it comes to stay fit πŸ™‚ If you don’t believe me, read this and that.

In the most part of the year I use several lame excuses (I have a long list), but between Christmas and New Year’s Eve, I don’t even need an excuse πŸ™‚

How Could You Stay Fit at this Time of the Year?

Honestly, why would you say no to all these treats offered to you during the holiday season? Especially if you did enough efforts to get in shape and stay fit during the year?

It’s part of the tradition. We spend hours eating and sharing with our loved ones. Some cakes take weeks to be prepared, how could you say no to your mother-in-law? πŸ˜‰
It’s a warm spirit. It’s about sharing presents, good time and good food. Period.

So you end up overindulging in sweets and you compromise months of efforts πŸ™

So here is what I do: 10 tips to stay fit during the festive season. For me it’s a good compromise: I get the most of the festive season and I am not falling too far off track.

Resist the Treats!

Resist the Christmas treats to stay fit!1) Be selective. Eat only your top favorite treats when you have the choice, and politely say no when they are offered, even by your mother-in-law πŸ™‚
Or say yes, but give them discreetly to the dog πŸ™‚ Think of how many times you said yes just to be polite! Remember: it’s your body, your health, your efforts to lose the extra weight that will come with these treats, so you don’t have to have them all πŸ™‚

2) Always prefer homemade treats . Many recipes are delicious and healthy. Find a good book (another great Christmas gift idea).

Weight loss or Brownie?3) If you didn’t have the willpower to resist once, it doesn’t mean that from that point on, you lost *definitely* and you can now indulge anything. I hear that so many times: one slip up in the morning becomes a day off… and with one day off, you might as well skip the whole week! You see what I mean: it’s not “all or nothing”.

4) Now the easiest and cheapest tip I know for weight loss: drink lots of water! I do it consistently since years and it works wonders. Pure water, when you feel hungry, instead of grabbing a piece of cake. After a glass of good wine, instead of a second one, drink the same amount of water. Before lunch. It’s amazing how it regulates your metabolism and your appetite. It helps detoxing your body. Especially during this season where we typically drink more alcohol.

Keep Moving!

Running alone in the cold5) Adapt your training routine if necessary (because it’s getting cold and dark) but keep up with your plan. Switch to evenings to lunchtime if you want but don’t get too far off track. You would have to pay the high price later.

6) You know I love running. Well, I love the fat burn results you get from running πŸ˜‰ During the festive season, you have less opportunities: usually your training buddies are not there, again it’s cold and dark so you would a superhero willpower to lace up and hit the road alone. What I do is switching to short, intensive workouts at home. I say at home but in fact I mean inside, it can be in a hotel room or when traveling to relatives. My preferred workout is an intensive leg training because it’s the most effective (due to the big muscle groups like the quads).

7) My preferred timing for these intensive workouts is before the heavy meals, you know, these special days where you already know that your weight will suffer πŸ™‚ I know that 10 minutes of high intensity training will be followed by muscle recovery that will compensate the extra calories. And come on, 10 minutes only! Definitely worth it πŸ™‚

8) The next trap in this period is that we sit for hours, day after day. So my next tip is not spectacular but quite effective: I take any opportunity to keep moving. I get up when we need something in the cellar, I go upstairs and downstairs as soon as something is missing, I go and grab things in the kitchen, well, you get the point: move more!

Family Fun Outside9) Play outside with kids. They have more energy in one day than us in one week πŸ™‚ It’s getting harder to get them outside in our connected world but if you manage to start any old-fashioned activity that requires more than their thumbs, for instance playing with a ball or “catch me if you can”, you will see how many calories you will burn, just by trying to follow them πŸ™‚

10) If you’re not the “running type”, you could go for a walk every day, in the fresh air. Even if brown fat in winter is known to burn calories, don’t expect the same results as with other classical cardio sessions (rowing, biking, swimming and the top one, running) but walking has several health benefits that I really enjoy with my family. We have more time, we talk a lot, and frankly I can’t think of a better way of getting your energy back after a long lunch or dinner. It’s not so demanding, compared to a workout (preparation, clothes etc), anybody can do it. If you have a goal in mind (visiting something or somebody) it becomes a healthy side benefit of a real activity. Plus it has an excellent effect on your stress and well-being. You see, no excuse πŸ™‚

Conclusion

I remember that my first post this year was about motivation and goal setting. In all modesty, it was a “high-level” contribution πŸ˜‰ It’s not what you think, I’m not being pretentious here, I said “high-level” because it is supposed to set the frame for the whole year. You have to see the big picture before thinking of details.

Now the tricky part: it took me years to apply it and to get results.
Why is it so easy to set goals and so hard to achieve them?
Because it’s about change.
And change comes only with action.
You can have all needed information, you won’t change until you do it.
Change is about doing, not knowing. You may “know it all” and still be stuck, year after year.

You can change and stay fit only when you know what to do, how to do it and when you start to apply it consistently. Day after day.

That’s it for the last post of 2016.

Time to wish you Health, Peace, Love and Happiness in 2017 πŸ™‚

Happy New Year!

 

 

 

 

 

-Mike Budd
Copyright http://ephedrinewheretobuy.com

My Weight Loss Story, Episode 2

The last post was about my weight loss experience and I got many emails from people who went through the same issues. And apparently my “magic soup” experience made some people laugh πŸ™‚ well, years later, this is the first positive thing about it! I’ve been asked for what I did after that, so here it is: My Weight Loss Story, Episode 2 πŸ™‚

Dieting again

I’m a stubborn guy. When the “magic soup” experience appeared to be useless, I thought that it was my fault because I had been naive and I just didn’t find the right information online. Next time I’ll find the magic one! Stubborn and a bit stupid too πŸ™‚

So I went to Google again and this time I placed my hopes in another method, a famous diet, widely promoted as very efficient: the high-protein, low-carb diet, you know, the Atkins kind of diet. The idea was to drastically cut carbs which are used first by your body for energy, so that fat is used instead, in a metabolic state that doctors call “ketosis”. Honestly I liked it immediately! I found the idea brilliant, the name “ketosis” sounded like the end of my problems, I was truly sure that this scientific approach with such a name was a winner πŸ™‚ I was already picturing my new body quickly running short of fat πŸ™‚

So I started this approach with great enthusiasm and I even decided to push it to the next step: high protein foods and veggies only, nothing else! I wanted the best possible ketosis, not the average one πŸ™‚

Then, back to reality. I remember that it was quite embarrassing in the office because we used to have lunch all together and of course I got many question from my co-workers who immediately noticed that I was dieting…
One day, we have been invited in a very expensive restaurant to celebrate the end of a big project and I had to say no to a very old red wine. Apparently our business partners wanted to show their gratitude and really, nobody could understand my reaction. They told me that this wine was so famous, so rare, so expensive that it was a dream for many wine lovers around the globe! And I was drinking water because of a stupid diet! In my head, I was silently repeating my mantra: Ketosis, Ketosis, Ketosis! πŸ™‚

Embarrassing Side Effect

At least the good point about this high-protein diet is that I was not hungry. The bad point is that ketosis has an embarrassing side effect: bad breath πŸ™ I will never forget this glimpse of surprise followed by disgust from people I was talking to. First they take a step back, and they avoid you completely πŸ™‚ Or they increase the “social distance” when they *really* have to be in front of you. I’m not sure but I think I got more emails than usual during my ketosis period πŸ™‚

The result of this diet in terms of weight loss has been modest, real but modest. But these few pounds off came with a very high price: my cholesterol levels did skyrocket. They were already high but after this diet they went wild. It took me years to bring them back to normal levels.

My Weight Loss Story, Episode 2

Run Till You Fall

Now a few words about the second part of my plan: running.
I was feeling very confident because I used to exercise a lot when I was young. So I started running with high hopes, even thinking of future competitions πŸ™‚ My typical session was the following: after a quick warm-up, I was running around half an hour at my maximum speed, sweating like in hell. My main problem was about time management: I had long days in the office and I didn’t want to sacrifice dinner with my wife and kids. So I ended up running at night, after dinner. Stupid again. My running route never varied. In the beginning people were surprised to see me running at night. They probably thought I was crazy, running in the dark, in the cold, in the rain… Same route, same houses, same people, same dogs barking at me… Finally after a few weeks people and dogs got used to my late runs and nobody paid attention anymore. I was the “poor fat guy running at night”…

So, what about the weight loss results?
The sad truth is that I lost.. almost nothing. The main result was injuries: it was too much stress for my heavy body. The most painful points were the knees and hips. Painkillers didn’t help much. I knew that I needed some rest, but guess what? I can do it πŸ™‚
I went to friends doctors who helped me with anti-inflammatory injections. A few days later I was on the road again. But not for long. The real end of the story came from the mental side. I realized that all these efforts were for nothing, that it was a failure, that I was a failure.
It was like a breakthrough. During the last night run, I was exhausted, beyond acceptable fatigue and yet trying to keep on running. At one moment I thought: what’s wrong with me? Does it have to be so hard? It’s not working. I have to accept this weight, this age. I have been unhealthy for years and I will never be healthy and fit again. It’s too late. So I stopped running and I walked my way back home πŸ™

Believe me, this second failure has been much more devastating than the first one.

OK, that’s it for the embarrassing memories.

The good point is… the happy end πŸ™‚

It was not “too late”. I was my learning curve. It took me time to do the right things, in the right order: get support, eat less, move more — but not the way I did it!

Keep in touch,
-Mike Budd

Copyright http://ephedrinewheretobuy.com