GOOD CARBS vs BAD CARBS

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The TRUTH Will Set You Free

 

            

+ It's Workout Wednesday

Last week on Instagram, I ran a poll in my story...you should start checking those out and participating => mr_bootcamp any way...

 

I asked if you thought that there were good carbs and bad carbs...

 

Most people said YES...

 

So I said, let's see if I can help...and explain.

 

People have a lot of opinions and feelings about carbs...notice how I didn't use the word facts...

 

feelings and opinions..

 

"Carbs are bad or carbs make you gain weight...you have to cut them!!"

 

Whether it be restricting them to lose weight, for example Atkins or The Ketogenic Diet.

 

Or calling them toxic and harmful, the cause for obesity, harming our health, say hello to Dr. Lustig.

 

People now have a skewed perception about carbohydrates, they see them as something that should be avoided if they want to remain healthy.

 

The simple fact is no one needs to completely avoid carbohydrates, doing so is not required for health or fat loss. Anyone who restricts themselves needlessly of any food is missing out big time, and well who doesn’t love pizza?

 

LET'S START WITH SOME TRUTH

 

What are Carbohydrates?

First off I think it is important to give a bit of background to what carbohydrates actually are.

Carbs are a collection of carbon, hydrogen, and oxygen molecules, which is where the shorthand CHO comes from. Sugars, starches, and fibres are all carbohydrates. These can be put into three general groupings; 1. monosaccharides 2. oligosaccharides 3. polysaccharides, you can think of these as the teams and then within each there are a bunch of different players for example glucose and fructose are monosaccharides whereas lactose and sucrose are oligosaccharides and then finally starches and fiber are polysaccharides.

Many people seem a bit confused on what foods contain a significant number of carbs.

  • Fruit

  • Vegetables

  • Bread

  • Potato, Rice, Pasta

  • Sweets

The above all contain mainly carbohydrates, you’re not on a no carb diet if you’re eating fruit, sorry.

 

All carbohydrates are broken down and eventually released into the blood stream as glucose. That is worth repeating, all carbs are eventually broken down into glucose, ALL of them. The process of digestion begins in our mouths, then our small intestine, to our liver, then into the bloodstream to be used as fuel or stored in our liver or muscle as glycogen or if there is excess it’ll be turned into body fat.

 

So we either use the energy then and there or store it for later use. Whether or not the fact it is stored as body fat matters depends on our overall energy balance, because you might be in a positive energy balance at breakfast, but if by the end of the day you have taken in less energy or equal energy to what you’ve burnt you won’t have stored extra fat, it will have been used as fuel.

 

So let's get to some of the things you may have heard, that may have made you develop the feeling and opinions you have...

 

 

But…Sugar is Toxic?

Ah yes, I forgot that many have suggested sugar is toxic and well we now know sugar is sucrose and that is a carbohydrate. So is sugar toxic? The short answer is; it depends on the dose.

Sugar can be toxic, but so too can water, oxygen, and pretty much anything if consumed in excess. The devil is in the dose; sugar  is not inherently toxic.

But…Sugar is Addictive?

Sugar has not been shown to have the ability to cause an addiction like drugs can, and so do not compare it to them. Eating palatable food does trigger the same areas that are lit up in response to other addictive substances that make us feel good, but that is an emotional attachment, not the same as how a drug works. What therefore needs to happen is a behavioural change; acknowledge the fact sugar tastes good and you like it and that you therefore need to be mindful of how much you’re eating.

But…I lost loads of Weight Dropping Carbs?

Key here is weight. You see carbohydrates when stored as glycogen require 3g of water per 1g of glycogen. Thus if you cut out carbs, you will slowly deplete your stored glycogen, and with that drop a load of water weight. Therefore, it isn’t a huge drop in fat you’re seeing, it is an initial large drop of stored water weight. Once this has been cleared you will start seeing more usual drops in weight (assuming you are in a caloric deficit) as you would with carbs in your fat loss diet.

But…Carbs at Night make you Fat?

Hopefully this one has already been cleared up, but if it has not.... You can eat all the carbs you like at night and stay lean, only when they contribute to a long term caloric surplus above that needed for lean muscle tissue will it make you fatter. You can cut them out after a certain time if you find it helps you keep to your nutritional goals, but there is no need to. 

To quote Alan Aragon: ”There are no night-time insulin fairies ready & waiting to store carbs in the fat tissue” 

THE BEST DIET IN THE WORLD HAS 3 PARTS..

PART 1...IT HAS TO SUPPORT YOUR GOALS

PART 2...YOU HAVE TO FOLLOW IT

If it does not have those 2 parts...it's just not going to work.

You will not lose weight following keto, atkins, low carb, high carb, zone, vegan, paleo, carnivore etc. etc....or any of them because you know some one that did it and they lost weight. That does not mean you will do what they did.

Your friend that was trying to lose weight, reduced their calorie intake and increased their activity level for enough time to create a result.

That result only belongs to them if they can keep it, and there is where we find part 3....THE BEST DIET IN THE WORLD HAS TO BE SUSTAINABLE....

and in order to be sustainable it has to have the same ability to be flexible as your life, you should build your diet around your life, not you life around your diet ;-)

Those are the things that I help with in our Nutrition Coaching program....

I create real world options, not short term solutions....6 months from now the person, your friend, your cousin, your aunt, or who ever you saw lose a few pounds from doing something that was not sustainable, will gain the weight they lost back and probably some more. 

And that just isn't real weight loss....

So carbs are not bad, I hope you have a better understanding now...

and if you would like to set up time to talk about some of your fitness goals and how we can help you reach them, let me know...if you have questions send them my way

 

See you at THE WORKOUT

 

Coach Rafael

 

 

 

 

 

 

 

 

 

 

THE WORKOUT en Español

¿Crees que en 3 semanas puedes adelgazar los kilos de más? Quizás no en su mayoría, pero sí una cantidad considerable. ¿De qué depende? ¡De añadir un nuevo hábito a tu alimentación y actividades diarias! Entérate más sobre el plan de 21 días para perder peso en ESTE NUEVO RETO ?

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Yo se que todos estamos ocupados. Trabajo, familia, hijos, amigos, negocios y vida social. Pero...Cambiar tu hábito alimenticio desordenado, por uno sano, es fundamental cuando te propones adelgazar de manera rápida y efectiva

Son nuestro program te podemos ayudar a lograr este de una manera muy sencilla y eficiente.

Mi nombre es Rafael y soy el entrenador y diseñador del programa de THE WORKOUT (Bootcamp)

aqui en Hialeah Gardens (Miami Lakes) 2420 de la calle 78 West

Nuestro horario de clases: 

5pm Lunes a Viernes 

6pm Lunes a Viernes 

7pm Lunes a Jueves

8am y 9am Sabado 

11am Domingo

ASI FUNICIONA EL RETO de 21 dias y bootcamp....

PASO #1

Atender de 3 a 4 clases de Bootcamp con nosotros todas la semanas.

Las clases duran solo 45 minutos y tenemos clases los 7 dias a la semana

Tienes Uso Sin Limites <==

Ya…eso es todo…solo tienes que asistir….los 21 dias nos diran si este programa es para ti o no.

"QUE HACE QUE ESTE PROGRAM SEA DIFERENTE A LOS DEMAS?"

Es momento de variar la actividad física en la que has estado trabajando hasta ese día y este momento, o subir el nivel de ejercicios, ya sea agregando más peso, repeticiones adicionales, o simplemente una nueva serie de ejercicios en tu entrenamiento

 

Si vives en el area de Hialeah, Hialeah Gardens, Miami Lakes, Miami Gardens, Miramar o West Pines esto es para ti.

INSCRIBETE POR  LOS 21 DIAS POR SOLO $97

ALCOHOL AND DIETING, DOES IT WORK?


            Hello Everyone it's Super Tuesday This is one of the questions I answer most during the Holidays...and the other day I was reading a post by a friend who is also in my Mastermind Group, his name is Tony Stephan, he is a Registered Dietitian and in the same Nutrition Coaching group I'm in and I just need to share it with you guys... But before I do, our Black Friday deal is officially open and only 4 spots are left. This is a special on our 12 month membership and is open to everyone, current, former and new members....check out the details in the PS below... 

HERE IS TONY: I’ll never understand WHY “nutrition gurus” tell their clients NOT to drink alcohol.🤷🏻‍♂️

First off, a GOOD nutrition coach never tells his clients what they can or can’t include in their dietary protocol.
⠀A good coach builds a sustainable nutrition protocol around the foods and drinks that they client CAN’T live without.

I feel the FEAR of alcohol perpetuates from the fact that most of these “gurus” don’t understand chemistry and ethanol metabolism. Thus they tell their clients to strictly avoid it.

Well, class is in session. 

First off, alcohol alone is neither a carb, fat, or a protein.

From an energy perspective alcohol has about 7 kcal per 1g of ethanol (what we drink.)

For your body to metabolize ethanol, it first converts it to acetaldehyde and then to acetate which gets pushed through the citric acid cycle - which essentially means ethanol metabolizes as BOTH carbohydrate and fat.

So, let’s say my client wants to have a glass of red blend wine from Normandy France (excellent choice) 

First off, they would know they can ABSOLUTELY do that without feeling guilty.

Secondly, I would have them track 10g of carb and 10g of fat for a 5oz serving of wine.

You can technically argue that ethanol is more fat than carb, but I like to keep things simple for my clients and assign 10g to each.

The moral of the story - You CAN consume alcohol in moderation and still achieve your goals.

IF you are aware on your total daily calories, macros, and know how to practice moderation.

Let me know if you love some SCIENCE and let me know what’s your favorite drink?️ Cheers. ..... 

There you go...it's not a green light for a free for all, but if you know what your numbers look like , we can build it in....maybe we should sit down and figure your numbers out.... Let me know... 

COACH RAFAEL 

PS...the Black Friday Deal 

Black Friday: 12 Month Memberships.....let's do some more math

  • 12 Months of Unlimited Bootcamp ($1,164 Value)

  • 1 Free Bag of Protein Donuts Every Month ($240 Value)

  • 1 Private Coaching Session (For training or meal plan consult) ($130 Value)

  • Plus More*** 

Total Value $1,534

You will get it all for $949 Today.......You Save $585...ONLY 5 4 Spots

WE WILL ONLY BE SELLING 5 4 OF THESE 12 MONTH MEMBERSHIPS...

DEAL IS OPEN TODAY (RIGHT NOW) and CLOSES WHEN WE SELL THE 5 4 SPOTS OR FRIDAY EVENING - which ever comes first

How do you get it?  

Just reply to this email, and I will send you a square invoice for this offer.

That simple

See you all in class


LOOK AT THESE BEFORE AND AFTER PICTURES

It's Thirsty Thursday


This is a one of the BEST parts of what I do....


Sharing the results of the people that earn their bodies...


I say one of the BEST parts because I enjoy lots of things about the process of getting there.


But check these out

CAN'T WAIT TO SHARE ALL THESE #TRANSFORMATION STORIES...STAY TUNED TO OUR EMAIL AND PODCAST

Listen to what inspired them to pursue this goal.

Listen to the obstacles called life that got in their way.

Moms, Dads, Business Owners, Over 30, Over 40, Overweight, Never Worked Out...so many different lives with one common goal.


ANYONE...ANYONE can have a similar transformation...you just have to be willing to do the work and follow the instructions...


If you are interested or curious...let's set some time to talk...


You don't need a New Year or a Monday...if you see these pics and have been reading everything I have said...let's go!!


You Do Not Need To Be A Member Of Our Gym For Nutrition Coaching and You Do Not Need To Live In Our Area...I have current people in all part of the world...if you have internet connection and a phone we can connect.


So if you or anyone you know is interested....just reply, we will set something up to talk



Be on the lookout for the PODCAST EPISODE COMING



Coach Rafael



3 WEEK WORKOUT TRIAL

HOW DO YOU KNOW IF A WORKOUT OR FITNESS PROGRAM IS RIGHT FOR YOU?

WE KNOW 1 WORKOUT IS NEVER ENOUGH, AND EVEN A WEEK IS NOT REALLY ENOUGH TIME TO DECIDE IF A WORKOUT OR FITNESS PROGRAM IS RIGHT FOR YOU.

Everyone starts at THE WORKOUT the same way, with a 3 week trial. The 3 weeks give you a chance to get familiar with THE WORKOUT, try a few of the classes and decide if it can help you reach your fitness goals.

It also give us a chance to see how we can be of help and provide coaching that will help you with your goals.

Sometimes people just want to come to THE WORKOUT and train

Sometimes people need help with their eating (diet), so we offer something called THE PROCESS (Nutrition Coaching).

Our 3 week trial membership is for YOU to decide if this is right for you, without feeling pressured to decide after 1 workout or 1 orientation.

We offer class at:

Mon thru Fri at 5pm

Mon thru Fri at 6pm

Mon thru Thur at 7pm

Sat at 8am and 9am

Sun at 11am

Our Location:
2420 W 78th st.

Hialeah Fl 33016

WHO IS THIS PROGRAM FOR AND WHO CAN PARTICIPATE?

THE WORKOUT FAMILY

EVERYONE…All fitness levels and all goals are welcomed.

So how much is this 3 week trial?

Just $97 Per Person for 3 consecutive weeks of unlimited classes

You don’t need to wait till Monday to start, you can start anytime

If you have questions or want to talk to us, call or text us at 305-910-3162

I look forward to meeting you

Coach Rafael

The Success Principles of Fat Loss

Ever read "The Success Principles" by Jack Canfield?

The Book in Three Sentences
“If you want to be successful, you have to take 100% responsibility for everything that you experience in your life.”
“Everything you think, say, and do needs to become intentional and aligned with your highest purpose, your values, and your goals.”
“To achieve desired outcomes, one must replace complaining with making requests and taking action.”
— Jack Canfield

I was re-reading the Success Principles and I think the same RULES apply to Fitness, Fat Loss, Weight Loss  and Just about anything...


Fat Loss/ Weight Loss in Three Sentences

  • “If you want to lose weight and burn fat, you have to take 100% responsibility for everything that you experience in your life.”

  • “Everything you think, say, and do needs to become intentional and aligned with your highest purpose, your values, and your goals.”

  • “To achieve desired outcomes, one must replace complaining with making requests and taking action.”

The Five Fat Loss/ Weight Loss Ideas

  1. “You have control over only three things in your life—the thoughts you think, the images you visualize, and the actions you take (your behavior).”-----If you think the diet and meal plan you are on won't work...it won't, If you look at yourself in the mirror and no matter how much progress you make you don't see it or you're not happy,results won't matter...if you don't eat your food and show up to the gym, you won't get results

  2. “Stated in its most basic form, the Law of Attraction says, what you think about, talk about, believe strongly about, and feel intensely about, you will bring about.”----If you don't think you will really lose weight and get results...you won't

  3. “You can lose the material things, but you can never lose your mastery—what you learn and who you become in the process of achieving your goals.”----A lot of times people that say they want to change the way they look are not really doing all they can because they are afraid of all of the things that will come with those changes...so they don't 

  4. “One of the great strategies for success is to act as if you already are where you want to be.”---Go buy that new dress or those new jeans act as if you have already lost the weight

  5. “The world doesn’t pay you for what you know; it pays you for what you do.”---You could think you know all about about eating clean or healthy meals, you could have "tired" all the diets...but results only come from doing the work

COME TO THE WORKOUT

FOLLOW THE PROCESS

TAKE THE TEST