Get drunk without getting fat! (or dying)

A mad scientist by the name of Professor David Nutt, (yes, that’s his real name) has invented a form of alcohol that has all of the good parts (relaxing you, making you feel good) without the harmful ones like, making you fat. And oh yeah, it also

will not kill you like alcohol does if you overdose!

Wait, what? Yep, you know how if you drink too much, your liver will give out and you’ll die? Well that will not happen with “Alcosynth”.  Dr. Nutt has essentially replaced the toxins in alcohol. Toxins are poisons that are responsible for you feeling drunk, and then the next day, feeling that dreaded hangover.

“With alcohol, if you keep taking more and more you eventually die, due to the effect on the brain’s receptors being maximal and toxic – and alcohol works on many receptors.”

^ Says Dr. Nutt. But the hangover-eliminating part was not the goal. A hangover, as Dr. Nutt puts it, is really a control that deters you from over-drinking on a regular basis. So to concentrate on solely removing the hangover would essentially be promoting dangerous over-drinking since you would not have a negative consequence of drinking too much.  He even managed to produce a sort of “kill switch” so that you can’t even get too drunk and over do it, embarrassing yourself and causing your friends to avoid calling you next weekend:

“It’s based on a dose response curve. The more of a drug you take, the more effect you get. With alcohol, if you keep taking more and more you eventually die, due to the effect on the brain’s receptors being maximal and toxic – and alcohol works on many receptors. So to reduce harm you focus on one or two receptors and minimise interactions with other receptors. You also design molecules that’ll never produce a maximal effect.”

“We think the effects round out at about four or five ‘drinks’, then the effect would max out,” he said.

And the best part, or at least the part that is relevant to 10in30, is that it is “nearly calorie-free.” It’s made to be a mixer, that you use to make your favorite drinks by replacing rum, vodka, and whiskey, for example. You would not drink it on the rocks by itself, as Dr. Nutt puts it, Alcosynth is actually flavorless.

But this invention is in its infancy and though Dr. Nutt is confident that it will replace alcohol in the future or at least be allowed to be sold in various countries like the U.S. and Britain, he expects it will be a few years before you can buy this at a pub or a liquor store.

More info here:

How the future of drinking will avoid hangovers and addiction

 

Train fasted or fed?

A recent study performed by the University of Bath in the U.K. explored the question whether it’s better to eat before exercise or workout on an empty stomach. Gym goers and fitness bloggers have had strong opinions on each but is one really beneficial over the other?

A small group of ten “healthy overweight” men ages 18-35 were recruited to test the effects of exercising on an empty stomach and whether it benefited the body when it comes to getting rid of unwanted fat, (adipose tissue) with an emphasis on banishing abdominal subcutaneous adipose tissue (dangerous belly fat). They were asked to exercise by walking at a moderate pace (60% of maximum oxygen uptake) for 60 minutes. Scientists measured their blood at various times during and after exercise as well as their actual body fat (adipose tissue).

They were given a meal 2 hours before exercise of mostly carbohydrates which included white bread, corn flakes, sugar, jam, and low fat milk.

The group was tested in both fed and fasted exercise conditions 3-4 weeks apart and there seemed to be substantial differences between both tests.


It was discovered that fasted exercise had significant benefits due to increased fat oxidation—using your body fat for fuel as shown in this table below:

As previously believed, eating a carb-rich meal an hour or two before exercise fuels your workout, allowing you to perform more but preventing you from burning your own body fat for energy. If you want to perform better as in a competition, you’d be better off eating an hour or two before exercise. But if your goal is to get rid of some body fat, then fasted exercise is the way to go.

NOTE that this only takes into account “moderate intensity exercise” meaning that which is no greater than 60% VO2 max. This would be a light jog or stationary bike ride where you can still have a conversation without gasping for air. Any more strenuous than that and your body insists on using available carbs for energy because they are a quick response energy source.

It is still recommended to consume a small meal that includes protein and carbs (but not necessarily fats) an hour or two before a strenuous workout such as a weight lifting workout like the ones we emphasize here, or a HIIT workout (High Intensity Interval Training) workout.

We at 10in30 Fitness have been instructing readers of our book to run daily on an empty stomach in the evening right before dinner at a moderate pace for only 20 minutes. For our quick, 12 minute morning workout we recommend having something small like 1 slice of toast or a yogurt and/or coffee for the caffeine if you count on it to get your morning started.

You can read more here:

American Physiological Society (APS). “To eat or not to eat (before exercising): That is the question.” ScienceDaily. ScienceDaily, 6 April 2017. read
Actual study here:

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Go to the Amazon book page and it will be free on Saturday, December 30.

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AND MAY THE ODDS BE EVER IN YOUR FAVOR!

Merry Christmas from 10in30 Fitness!

May you have a cheerful and wonderful Christmas and a fantastic 2018!

Thanks for being a 10in30 subscriber. Keep being awesome!

Sincerely,

“Bum” 10in30 fitness

Apple Cider Vinegar is your new best friend!

Have you tried Apple Cider Vinegar for weight loss yet? It’s finally getting popular after say, TWO THOUSAND YEARS!

 

It is said to help lower body fat if ingested before every meal by blocking starches from being digested and lowering your blood sugar throughout the day. This will also help get rid of cravings, making it easier for you to eat less which is the main factor in losing or gaining weight.

“If you’re interfering with the digestion of starch,
less is being broken down into calories in the bloodstream.
Over time, that might cause a subtle effect on weight,”

– says Carol Johnston, PhD, associate director of the School of Nutrition and Health Promotion at Arizona State University.

Study participants who drank a tablespoon of ACV mixed with 8 ounces of water prior to eating had lower blood glucose levels compared to participants who didn’t consume the tart solution. “Acetic acid, the main component in vinegar, may interfere with the body’s ability to digest starch,” says lead study author Carol Johnston, PhD.

^ Learn more about Apple Cider Vinegar at Bragg’s very own website. And get your own bottle delivered to your door here.

An article in livestrong.com says, “A study published in the European Journal of Clinical Nutrition found that people who ate a serving of white wheat bread with vinegar during a meal reported feeling more satiated afterward than subjects who ate the bread without vinegar. The researchers demonstrated that the higher the concentration of acetic acid in the vinegar, the higher subjects rated their level of satiety. It’s not known if vinegar without the bread would have the same effect, but, if so,
having apple cider vinegar before a meal could help you feel
fuller faster and possibly lead to weight loss.

 

Of course, you still have to make sure you don’t eat more calories than you are burning every day. That is what ultimately determines if you’ll go up or down in weight. But any help is appreciated, right?!

Leave comments, or anything below and

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You can do it! Even if you have to modify a bit

The 10in30 official book shows you how to lose 10 pounds in 30 days which is pretty aggressive if you ask anyone that knows what they’re talking about and is not the author of a crash diet book promising the same thing in a week. There are a bunch of crash diets that promise that- 10, 20, even 30 pounds in a week. But the only way to do something even close to that is to starve yourself which is not what diets are supposed to do.

Yes, with our plan you eat less than you are used to but that’s not considered starving. Those types of diet plans are literally starving; your body is not getting enough nutrients and calories to sustain itself or have enough energy to do simple every day stuff, so the body takes energy from your muscles themselves. This is called catabolism which means that you are eating your own muscles and basically dying!

With our diet plan, you are getting enough calories, especially protein calories to sustain your body and keep precious muscle. You are simply eating a little less and working out with weights so that your body knows (actually your brain) that it should get rid of excess body fat by using it for energy and keep the muscle you have.

In order to lose 10 pounds in 30 days (2.5 pounds a week), you have to burn a lot of calories weekly. It is difficult to precisely predict how many calories you will need for your individual body since it varies according to age, gender, lifestyle and history of exercise or lack thereof, as well as how much body fat you need to lose to get in healthy range.

So, our book goes for the GOLD! We promote the highest level of fitness as a goal and so that even someone who only has 5 pounds to lose will benefit. (the less you need to lose, the harder it is to lose). You are supposed to modify the workouts to YOUR own fitness level but aim for the gold as well. For example, the 10in30 “12 Minute HIIT” promotes a high energy circuit of high intensity and low intensity intervals.

The high intensity intervals include things like squat jumps and we push you to try to get 20 jumps in 30 seconds whilst jumping super high, with full power, like a freaking super hero taking off, so that you are getting a hell of a workout in only 12 minutes.

You might only get 10 jumps. Or 8. So what! If that’s all you can do right now, then that’s ok! Just make sure you are aiming for the gold yourself, and those 8 or 10 jumps are you pushing yourself to your limit. Next week, you will be able to get 11 or 12 jumps! And pretty soon, you’ll be in the over 20 jumps club. Yes you will.

So be sure to eat enough calories and hit the numbers we specify in the book for YOUR individual body, get enough sleep (8 hours is ideal), and adjust the exercises so that you can do them while still being a big challenge for you.

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