Q: Can I drink coffee before I exercise?

A: Absolutely. Recent research from California State University confirms that consuming coffee prior to strength and cardio training improves energy, mental focus, intensity, post-exercise energy expenditure (by 15%!) and also promotes fat stores being burned for energy rather than carbohydrate stores. Caffeine is also a potent antioxidant with numerous health benefits. But be careful not to over do it as excessive consumption may cause stomach irritation. And make sure you only add a dash of milk to your coffee. Too much milk before training is not a good idea! If you have a question you’d like us to answer,  email us at results@betterlifestudio.com.au.

A: I would have to say that protein is the most important macronutrient for anyone who is trying to shed fat, build muscle and improve their overall health and wellness. The amino acids found in protein foods are used by the body to repair and restore all different types of tissues and cells, some of which help to regulate your metabolism, build lean muscle and burn fat. I suggest women eat 20-30g of protein at each of their 4-5 daily meals and men should aim for 30-40g of protein at each meal. But keep in mind that these are measurements of pure protein. So, a piece of chicken weighing 100g has approximately 25g of pure protein.  If you have a question you’d like us to answer,  email us at results@betterlifestudio.com.au.

Q:  Should I exercise on an empty stomach in the morning so I burn more fat?

A: Conventional wisdom would suggest that exercising on an empty stomach would promote fat burning and weight loss due the your muscle glycogen (sugar) stores being depleted in the night as you slept. However, a study at the University of Padua in Italy found the opposite: physical activity after a light meal was best for losing body fat. The test subjects performed 36 minutes of exercise either fasted or after a light meal. Metabolism and subsequent fat-burning was higher in the fed group during and 12 hours after the exercise. This reinforces our message that you shouldn’t use exercise as a means to burn fat, but use it as a stimulus to boost your metabolism so that you burn more fat while you are resting and recovering throughout the rest of the day! Try consuming a light meal 30-60 minutes before your next training session to help boost your metabolism.

Q: I find it difficult to fall asleep at night, often tossing and turning for a couple of hours. What can I do to stop this?

A: It can be tempting to resort to sleeping pills in these situations but before you do, try this tip. Rather than lying in bed tossing, turning and getting stressed, just give in and stay up later than you usually would. So, if you usually go to bed at 10pm but don’t fall asleep until mid-night, just try staying up until mid-night and catch up on some reading. Cutting back your ‘restless hours’, could have you well on your way to more solid sleep. But be sure to still wake up at the same time in the morning though. Yes, this will create some sleep deprivation, but that will make it easier to fall and stay asleep on subsequent nights. After a few days of this, start making your bed time earlier by 20 minute increments to see if you can maintain your new improved sleep patterns.   If you have a question you’d like us to answer,  email us at results@betterlifestudio.com.au.

Q: I’ve been told that I have insulin resistance. What can I do about it?

A: Insulin resistance is usually the result of a poor lifestyle – i.e. too many high GI foods and a lack of exercise. If you eat high GI foods frequently, your pancreas is constantly releasing large amounts of insulin to try to bring your blood sugar levels back down to normal. Unfortunately though, your body’s cells become resistant to insulin because there is always so much of it in your blood stream. Therefore, your cells become unable to absorb the insulin and the sugar attached to it, meaning they remain in your bloodstream. This is the beginning of Type II Diabetes. To reverse this resistance, be sure to cut out high GI foods, begin a weights training program (which will help your muscle cells become sensitive to insulin again) and supplement with Chromium Picolinate which will also help to regulate insulin secretion and sensitivity.   If you have a question you’d like us to answer,  email us at results@betterlifestudio.com.au.

Q:  Should I hold some hand-weights when doing cardio to burn more fat?

A:  This is something I commonly see people do when they are walking or jogging. Unfortunately it does not provide any additional fat burning benefits. When you burden your body with extra weight, you add stress to your knees, hips and ankles. It also alters your gait (the way you walk and run), which can lead to poor form, bad posture and potential injury. You are much better off increasing the intensity of your cardio by incorporating some interval sprints spaced with slower recovery periods. This will boost your metabolism, torch fat and release those wonderful fat-burning hormones!    If you have a question you’d like us to answer email us at results@betterlifestudio.com.au.

Q:  Is it ok if I do cardio first to try to burn fat and then do weights?

A:  NO! After a warm-up of no longer than 10 mins at the very most, make weights training your main focus first as this will help burn up glycogen (sugar) stores, build metabolism boosting muscle tissue and also stimulate those wonderful fat burning hormones. Then you could do 10-20mins of cardio to help burn some extra fat (as your muscle stores are already depleted and your hormones are switched on) but don’t over do it as you don’t want to waste away any precious muscle tissue. Doing cardio first will NOT burn any fat and will only decrease the effectiveness of your weight training. This is major self-sabotage…        If you have a question you’d like us to answer email us at results@betterlifestudio.com.au.

Antioxidants are essential to eliminate the cancer-causing free radicals in your body. Here is your chance to find out once and for all exactly how healthy your antioxidant level is and how you can raise it to reduce your chances of serious life-threatening illness. Introducing…

The BioPhotonic Scanner

This Nobel Prize Winning technology is completely safe and non-invasive. In just a few minutes it will reveal your own antioxidant score, showing you exactly how healthy you really are and your current risk level of serious illness as you age. With only 3 of these available in Australia, we are proud to offer you the opportunity to experience the BioPhotonic Scanner right here at Betterlife Studio!

When: Saturday 27th August 2011

Time: Bookings available between 11am until 2pm.

Where: Betterlife Studio  (38 McCoy St Myaree WA)

Cost: $5 per person. Friends and family are welcome to join you and discover their antioxidant score too.

Bookings are essential and can be made by calling us

today on 93173567. Places are limited and will fill quickly!

You can see the BioPhotonic Scanner in action on the Dr Oz Show by visiting…

http://www.youtube.com/watch?v=dWCtNz_hEc0

Check it out and then book in your consultation!