Wednesday, March 26, 2014

Bakian's FAQs

So I get asked A LOT, and I mean, A LOT for "tips" on how to lose weight.

Simple- eat less than what you burn. There are obviously more components to this but when you boil it down to the SCIENCE behind losing weight, nom less than you sweat.

Here are some frequently asked questions and my sarcastic answers. Take this with a grain of salt

What is the best way to lose fat?
Burn more calories than you eat. Simple. Calorie quality is a factor though, as well are macros. Portion control and macros are the two MOST IMPORTANT aspects of a meal plan that will work for YOU.

Won't lifting make me bulky?
Um, are you on testosterone women? No? Ok, then stop being stupid. You will never get bulky from lifting weights especially when 95% of you are lifting with shitty form and you're lifting the pink dumbbells. You have to TRY to get bulky, and by TRY I mean eat a ton and lift heavy ass weight. So don't be afraid.

How do I get a flat stomach?
Take your right hand and your left hand and clasp them together. Now hit yourself in the forehead. You can't spot reduce fat. So in order to "get a flat stomach", whatever that means, you need to reduce your overall body fat percentage. This is achieved through diet (macros and portions), cardio, weight lifting, and supplements.

Should I do cardio or weight lifting first?
Neither. You should do cardio in the morning on an empty stomach and then lift at night. But if you MUST do them both in the same split, lift first. You're stronger.

Are supplements necessary?
Ya.

How much water should I drink?
All the water. 1-2 gallons a day.

Is pop really that bad for me?
Does a bear shit in the woods?

How heavy should I lift?
As heavy as you can with proper form. The concept of growing your muscles is ripping your current muscle fibers and then they grow back bigger. So if you are lifting pink dumbbells and doing cosmo workouts, chances are, that won't cut it. Don't be afraid to lift heavy. Take your muscles to the point of exhaustion.


Tuesday, March 25, 2014

Carbs vs Net Carbs

One of the most discussed topics in the fitness industry is the concept of carbs vs net carbs and what should be counted.

The way you compute your net carbs is by subtracting the total grams of fiber from the total grams of carbs.

So, why would you only count these?

Fiber plays a VERY important role in your health but it has no nutritional value, zero calories, and does not affect your blood sugar like other carbs. Fiber travels through your digestive system undigested.

Vegetables are EXTREMELY high in fiber so the net carb count is obviously low.

Foods like baked goods and desserts barely have any fiber but a very high carb count. This can lead to diabetes, heart disease, weight gain, and obesity.

It's a very simple concept with simple science behind it. Leave your thoughts!!



Monday, March 24, 2014

Protein Icecream

The BEST and most AMAZING post-workout treat EVER

Before you go lift heavy things and set them down, make this protein treat.

In a blender, combine 1/2 banana, 1/2 cup almond milk, and  1 scoop cellucor vanilla protein powder. Blend.

Store in a bowl in the freezer while you get JACKED

Once you're done with your lifting sesh, enjoy your treat. Microwave for 20 ish seconds and then smash


4 Ingredient Protein Pancakes

Ingredients:
1 TBSP coconut flour
1 egg white
1 scoop cellucor vanilla protein powder
3 TBSP almond milk

Combine all ingredients in a bowl. Cook pancakes on medium heat. Yields 4.

Top with sugar free syrup or agave nectar

Macros: 216 calories, 2f/14c/32p


Fasted Cardio Benefits

Fasted cardio is just that- cardio on an empty stomach post-intermittent fasting. Most people (myself included) will do fasted cardio in the morning as soon as you wake up. I personally take my fat burners, fall back to sleep for 30 minutes, and then wake up and go to the gym to do 20 - 30 minutes of fasted HIIT cardio

Benefits:
1- wakes you up!!!!! fasted cardio is the BEST "coffee" for mental acuity and concentration later throughout the day by releasing mood-enhancing endorphins. it will also flush out your lymptatic system which ensures a flow of energy
2- post-fast, the glycogen stores are depleted and the body is forced to burn fat as energy
3- food (especially dirty carbs), causes a sudden release of insulin that interferes with the mobilization of body fat. SO the less insulin present (AKA when you wake up) during the workout means more fat will be burned as energy
4- your metabolism stays elevated hours after your workout is over
5- greatly improves insulin sensitivity

Monday, March 17, 2014

Green with Envy

St. Patricks Day Treats!!!

Protein Shamrock Shake

In a blender, mix 1/2 cup almond, 1 scoop vanilla protein powder, 1/2 cups, and 1 tsp duncan hines mint chocolate frosting creation powder. Blend and enjoy!


Thin Mint Protein Donuts

In a blender, combine 1/2 cup oats, 1 scoop vanilla protein powder, 1/2 cup almond milk, and 1 tsp duncan hines mint chocolate frosting creation powder. Blend together.

Pour into a sprayed donut mold, bake for 15 at 350. Top with 1 tbsp sweetspreads mint chocolate coco-nut butter




St. Patty's Day Protein Donuts


In a blender, combine 1/2 cup oats, 1 scoop cor-fetti protein powder, 1/2 cup almond milk, and 1 drop green dye. Blend together. 

Pour into a sprayed donut mold, bake for 15 at 350.

Topping is 1/4 scoop cor-fetti protein powder and enough almond milk to make a paste.



Thursday, March 13, 2014

Make Your Body More Alkaline

So, we all know that the best tasting food is the most fattening, most artery clogging, sweetest and/or saltiest.  Yes you need a weekly treat meal but what about the other 96% of the time? Eat as wholesome as you can. It seems simple but what do these ratchet foods truly do to our body?

I guarantee that unless Tony Robbins is ready this- every single person reading this (myself included) has an acid/alkaline imbalance. Over acidity in the body can weaken all body systems and is VERY common today. If you are too acidic, your body will literally become an internal environment conducive to disease. Additionally, the following can occur in an acidic body: weight gain, obesity, immune deficiency, premature aging, brittle bones, joint pain, low energy, chronic fatigue, slow digestion, and diabetes.

Even if you are taking a lot of vitamins, your body may not be absorbing the minerals due to high acid levels.

There are a million and a half green powders, the best in my opinion is: http://www.thenaturalonline.com/greens-plus-advanced-multi-raw-superfood-formerly-the-original-greens-superfood-9-4-oz-powder.html