Getting in shape has little to do with losing weight.
I find that people focus too much on it.

Body weight represents the weight of your total bodily content which is mainly composed of water, muscle and fat.

And when you lose weight, it’s always a mixture of some water, muscle and fat. In the beginning, your weight loss is usually mostly from water since it’s the easiest and quickest weight to shed, but as you progressively keep losing more weight the ratio of water, muscle and fat mixture starts to change…and believe it or not in many cases the ratio shifts towards more water and muscle and not as much fat.
And that’s because when you’re focused on losing weight only…you tend to do things that’s more conducive to losing muscle weight rather than fat.

You see fat is inherently “stubborn”, it doesn’t like to give itself up for energy unless it’s absolutely necessary. For instance, dire survival situations where there’s lack of food and the only way you can survive is by using fat for energy. Fat usually only comes into play when all other sources of energy are depleted.

So that means when you participate in a typical “calorie burning” cardio based exercise that requires large amounts of energy for 1 – 2 hours… typically this is what happens. First, your body uses glucose/glycogen for energy, then it turns to muscle for energy because it’s more readily available to provide energy than fat. Finally when glycogen and muscle are both being utilized, your body reluctantly turns to fat as the last source of energy.

Keep in mind that this isn’t a clean, step by step process, there’s overlap and in reality your body uses a mixture of all energy sources at one time. BUT what’s important to keep in mind, is that fat provides the least amount of energy during a typical “calorie burning” exercise like running, biking or even aerobics that lasts for 1 – 2 hours.

So what’s the big deal…I mean you’re still losing weight which is ultimately your end goal…right?

Well, not quite. See, although muscle weighs more than fat, it’s also more metabolically active than fat which means it burns more calories. AND guess where those calories come from? You guessed it…FAT! Having lean muscle allows you to burn off unwanted stubborn fat, which is what’s ultimately going to get you that lean, toned and tight body.

So you see…weight loss isn’t all it’s cracked up to be. Don’t get me wrong, weight loss is usually par for the course when you get lean and fit, but it’s only one aspect. I think a much better gauge for getting lean, fit and healthy is your body measurements and improvement of overall strength and endurance. And the best method to build lean muscle while increasing overall fitness level is using full body exercises. Full body exercise involves the use of multiple large muscle groups – preferably involving both your lower body and upper body at the same time. The more muscles that are involved in the exercise the better.

Over exercising…especially doing long cardio activities, will make you weak, tired and keep you fat. It’s the best way to “lose weight” without getting leaner or more fit while retaining most of your stubborn fat. Even worse, you’ll be setting yourself up for a vicious cycle of on again off again weight loss. You see, once you lose lean muscle, your metabolism will naturally slow down…no matter how much you exercise. Then you’ll likely revert to cutting calories or going on extreme diets to keep trying to losing weight, until you get so frustrated from not seeing any weight loss, that you quit.

So instead of focusing on weight loss, shift your attention to these 3 key factors, so you can make your journey to a healthier, leaner and fitter body a successful one.

#1 Focus on keeping your lean muscle mass by lifting weights using full body exercises. The more lean muscle means higher metabolism…and that ultimately equals more fat loss… not water and muscle loss. So don’t concern yourself too much with body weight since it’s not representative of what kind of progress you’re actually making.

#2 Take measurements of your body. This is a much more accurate way to keep track of your progress. Although muscle weighs more than fat, it also takes up less space than fat. Therefore burning off fat and replacing it with lean muscle mass will reduce the overall size of your body. NOTE: For men, getting lean and fit may mean reduce overall size BUT not in appearance. Losing fat and gaining lean muscle will make you look more defined and muscular. And the same goes for women as well. Building lean muscle by lifting challenging weights won’t make you look bulky or manly…rather you’ll end up getting tight, trimmed and toned

#3 Focus on improving your strength and endurance rather than just your weight. By gaining strength and building more stamina, you’ll have more energy and be fit enough to partake in any activities so you can enjoy life to the fullest!

Keeping your focus on these 3 key factors will help you make consistent progress to get leaner and more fit, while avoiding the most common traps and pitfalls of overexercising and chronic dieting.



It’s the one protein shake that actually tastes good.” – Britney Spears

As Seen in Women’s Health Magazine: “It’s the one protein shake that actually tastes good.” – Britney Spears

By ViSalus @visalus

In the January/February 2015 Issue of Women’s Health Magazine, the pop star shares her two-week workout journal where she gives Vi a shout-out in the form of our Vi-Shape® Shake!

Here are the details:

“Britney tells us she sips a blend of milk, ice, and ViSalus shake mix before workouts: ‘It’s the one protein shake that actually tastes good,’ she says.”

In my opinion this shake not only taste great (and I taste a lot of different ones) but also is the only one that has NO SUGAR added!!!

And there is no doubt that SUGAR make us fat!!! And not only…

Try it yourself!!!

Beata Korzeniowska

Advanced Personal Trainer
Weight Lose Expert



How to get healthy and win money for it??

ViSalus’ PROJECT 10 Winner Lionel Rawlings’ Chiseled Abs, $1,000 and More!

By ViSalus @visalus · On November 10,

Check out this incredible transformation (and eight-pack abs!) of PROJECT 10™ Winner Lionel Rawlings!

“I was Challenged to build lean muscle by a friend. I had reached my peak performance at 180 lbs. I was told I can get my kit for free and that it was backed by a 90-day results guarantee. I chose the Fuel Kit and built 12 lbs. in 35 days. Four weeks later I won $1,000. Absolutely amazing!!! Boom!” – Lionel

PROJECT 10 Challenge goals can be (or include) weight loss, building lean muscle or improving energy and endurance. Every participant should consider his or her personal circumstances and create goals that are both reasonable and achievable. ViSalus discourages rapid and extreme weight loss, which can actually be unhealthy and emphasizes that safe and sustainable weight loss is never achieved without exercise and sensible eating. Persons with preexisting medical conditions should consult a healthcare professional before embarking on any fitness, health or weight-loss program.

Looking for help in your own transformation?
Message me! Or go to

Stay fit B


Can DIM help you to lose weight?

DIM (Di-indole Methane) / Promotes Beneficial Estrogen Metabolism in Men & Women

Ever wonder why you are told to eat your vegetables? One important reason is that cruciferous vegetables such as broccoli, cauliflower, brussel sprouts, and cabbage contain a plant indole called Diindolylmethane (DIM). Natural occurring DIM promotes beneficial metabolism of estrogen. Unfortunately, to receive the full benefits that our DIM offers, you must eat large amounts of these vegetables. Fortunately, there is a option of supplementing with DIM.
DIM is an indole phytochemical that is a natural metabolite of components found in cruciferous vegetables such as broccoli, Brussels sprouts and cabbage. Supplementing with DIM can ensure metabolism of estrogen produces “friendly” 2-hydroxy estrogen metabolites and reduces “unfriendly” 16-hydroxy estrogen metabolites. Research shows that producing the “friendly” metabolites is the type of antioxidant activity that aids in weight loss, reduces menopausal symptoms, promotes healthy breast endometrial and cervical cells. This unique property sets DIM apart from other plant nutrients.
The aging process and exposure to toxins can change the way our body metabolizes estrogen. Western women generally have excessive estradiol and estrone levels, but deficient estriol levels. That is why it is so important to make sure your body is metabolizing it well. DIM is that solution.
This natural occurring plant indole is a must have for men and women over 40!
👩Benefits shown in women:
Healthy metabolism of estrogen, Anti-aging, healthier breast cells, weight loss, improved sex drive, improved metabolism, and balanced energy levels, all creating an anti-aging effect. 👨Benefits shown in men:
Healthy metabolism of estrogen, preservation of testosterone by blocking aromatase of converting testosterone into estrogen, improved lean body mass, improved sex drive, and more energy, all creating an anti-aging effect.

Stay fit B

How’s you 2014 new year resolution going?

YOU are what you are!
Nobody said you have to be the greatest.
Only the best you can be!
So sometimes you fail. That’s ok, we all fail sometimes,
But it is NOT ok to GIVE UP!
So get up! Stand up for your goals, ideas, believes.
Put your action where your heart is!!!
Don’t wait till tomorrow! Do it now, start your miracle transformation today!
I challenge you to finish 2014 with your new year resolution fulfilled so you can plan new adventures for the next year!!!
You have still 12weeks
If your goal was losing weight or getting fitter, stronger, healthier message me for advice, inspiration


Supplementation – CLA. If you looking for low body fat – this is the one!

Conjugated linoleic acid (CLA) is a potent anti-oxidant, anti-carcinogen, and anti-catabolite, as well as a powerful immune system enhancer, helping in fat burning, building and retention of lean muscle, and is a cancer fighter.
Benefits of CLA supplementation include:
– Increased metabolic rate: This would obviously be a positive benefit for any type of athlete that is trying to lose weight and improve body composition.
– Enhanced muscle growth: Muscle burns fat, which also contributes to increased metabolism, which is useful in weight loss and management.
– Lowers cholesterol and triglycerides: Since many people these days have elevated cholesterol and triglyceride levels, even with treatment, this benefit can have an impact on any person who has high cholesterol.
– Lowers insulin resistance: Lowering insulin resistance has been shown to help prevent adult-onset diabetes and make it easier to control weight.
– Reduces food-induced allergic reactions: Since food allergies can be at play when weight loss becomes difficult, this can be of help.
– Enhances immune system: With the variety of bacteria and poor immune systems in contemporary society, enhancing the immune system’s ability to function properly is a positive benefit to all.
– Improve the lean mass to body fat ratio, decreasing fat deposition, especially on the abdomen, and enhancing muscle growth. CLA achieves this reaction by it reduces body fat by enhancing insulin sensitivity so that fatty acids and glucose can pass through muscle cell membranes and away from fat tissue.
– help promote youthful metabolic function and reduce body fat.
The unique mechanism by which this fatty acid protects against disease makes it an important addition to any supplement program.


Suplementation – L-Glutamine (recovery, hilling, hydration…)

Studies have shown that L-Glutamine supplementation can minimize breakdown of muscle and improve protein metabolism. Find out everything you need to know about glutamine and how it can help you!

Glutamine is the most common amino acid found in your muscles – over 61% of skeletal muscle is Glutamine. Glutamine consists of 19% nitrogen, making it the primary transporter of nitrogen into your muscle cells.

During intense training, Glutamine levels are greatly depleted in your body, which decreases strenght, stamina and recovery. It could take up to 6 days for Glutamine levels to return to normal – and Glutamine plays a key role in protein synthesis. Studies have shown that L-Glutamine supplementation can minimize breakdown of muscle and improve protein metabolism.

What can L-Glutamine Powder Do For You?

Glutamine plays key roles in protein metabolism, cell volumizing, and anti-catabolism. Glutamine also increases your ability to secrete Human Growth Hormone, which helps metabolize body fat and support new muscle growth. Glutamine’s anti-catabolism ability prevents the breakdown of your muscles.

This is especially useful for people ‘cutting down’. Especially during summer when you’re trying to get rid of some body fat without losing any muscle. Glutamine is needed throughout your body for optimal performance. Your small intestines requires the most Glutamine in your body, and your immune system also needs Glutamine because Glutamine levels deplete during workouts, bodybuilders are more susceptible to illnesses – this is why L-Glutamine supplementation is so important, not necessarily to gain more muscle, but for the ‘maintenance’ effects of L-Glutamine.

L-Glutamine supplementation promotes a positive nitrogen balance and prevents the loss of muscle. Recent studies have shown that taking just 2 grams of L-Glutamine can increase growth hormone levels by 400%.

How Much Should You Supplement With?

Bodybuilders should take 10 to 15 grams of L-Glutamine a day – supplementing it 2 to 3 times daily, with each serving at around 5 grams. You should also know that you may already be getting some L-Glutamine in your diet from other supplements you’re taking. Many protein supplements already have some L-Glutamine mixed into it, so read the labels to know for sure. Best times to take L-Glutamine powder is in the morning, after a workout, and at night before bed time.

Is There Any Side effects With L-Glutamine Supplementation?

Should you worry about Glutamine side effects? In short, no. You shouldn’t worry about Glutamine side effects, as studies have found it to have no adverse side effects, and also because Glutamine naturally occurs in your body, it has no health risks. However, like all supplements, too much is never a good idea. Taking excessive amounts of L-Glutamine has led to upset stomachs, so you should follow the recommended dosages.

So, that’s it! On with the benefits!

The Benefits Of L-Glutamine!

Are you supplementing L-Glutamine? If not, maybe you should consider it after reading the following benefits. Glutamine is a carbon and nitrogen donor and helps restore glycogen which restores energy. Glutamine is the most important component of muscle protein, and helps repair and build muscle. Here’s a list of glutamine benefits:

“Glutamine is the most important component of muscle protein, and helps repair and build muscle.”
  • Glutamine has been linked to protein synthesis. It prevents your muscle from being catabolized (eaten up) in order to provide Glutamine for other cells in the body.
  • Glutamine helps maintain cell volume and hydration, speeding up wound and burn healing and recovery.
  • Glutamine benefits you by replenishing declining Glutamine levels during intense workouts.
  • Research has shown Glutamine can help you produce growth hormone levels. A study has shown 2 grams of L-Glutamine increased growth hormones by over 400%.
  • Glutamine may serve to boost your immune system. For bodybuilders, this is important since heavy workouts tend to greatly deplete Glutamine levels. (Glutamine is a primary energy source for your immune system.)
  • Glutamine is one of the most important nutrients for your intestines. It has the ability to ‘repair a leaky gut’ by maintaining the structural integrity of the bowels.
  • Bet you didn’t know this: It can even cure ulcers! Studies have found that 1.6 grams of Glutamine a day had a 92% cure rate in 4 weeks.

Researchers are suggesting that Glutamine is the most important amino acid to the bodybuilder. It provides a component in muscle metabolism and cellular support not shared by any other single amino acid, making the benefits of L-Glutamine supplementation a realistic venture.

Why Should I Take L-Glutamine?

Even though L-Glutamine is a very important part of a bodybuilders’ supplementation, L-Glutamine isn’t only for bodybuilders. Glutamine is essential for maintaining intestinal function and aiding in the immune response as well. After glutamine is synthesized in skeletal muscle it is released into the bloodstream and transported to the kidney, liver and small intestine and cells of the immune system where it plays another vital role.

Glutamine is used by white blood cells and contributes to normal immune-system function. Individuals with muscle-wasting and immune-system related illnesses (such as cancer or AIDS) who may be incapable of manufacturing their own supply of glutamine may benefit from glutamine supplements taken along with other amino acids. Becoming ill or losing lean muscle mass are potential signs of glutamine deficiency.

So, are you convinced yet? Not only is Glutamine important for bodybuilders to help prevent metabolism, it’s also important for regular folks with all the benefits it provides, and no side effects. So, what are you waiting for?

art. by David Galanis


Stay Fit B

Suplementation – BCAAs Increase Fat Burning and Can Support Fat Loss!

art. by By Poliquin Group™ Editorial Staff

Ten Benefits of BCAAs

One of the most effective ways to be lean and strong for life is to familiarize yourself with the branched-chain amino acids (BCAAs). A few of the most compelling reasons to know about BCAAs include the following:

•    BCAA metabolites were found to be a significant indicator of lean mass in a population of young and middle-aged adults.

•    People who consume a threshold dose of essential amino acids that contain BCAAs with every meal have less visceral belly fat and more muscle mass.

•    BCAAs trigger protein synthesis and inhibit the breakdown of muscle cells.

•    In healthy people, BCAAs improve glucose uptake and insulin sensitivity. In diabetics, BCAA dietary intake with other therapeutic interventions may improve metabolic markers.
•    BCAAs play an important role in muscle and energy production during exercise, which is the reason that they are often used during workouts.
 •    BCAAs convey many health benefits and a higher dietary intake has been identified as a predictor of longevity.
 •    They have ben found to reduce muscle soreness from intense muscle-damaging exercise.
 •    They improve training motivation, especially when fatigued.
 This article will review BCAA basics and give you ten benefits of getting enough BCAAs.
The Basics of BCAAs
The BCAAs are made up of three essential amino, leucine, isoleucine, and valine. They are essential because the body is unable to make them out of other amino acids, meaning they must be ingested through food or supplements. The BCAAs make up 40 percent of the daily requirement of all nine essential amino acids, indicating their importance.

The BCAAs are found in foods containing protein, with the highest concentrations in chicken, beef, salmon, eggs, and whey protein. They can also be supplemented, which can be useful for athletes because free form BCAAs bypass the liver and gut tissue and go directly to the blood stream.

As their name suggests, BCAAs have a branched side chain that simplifies the job of converting each amino acid into energy during intense exertion. They make up about 35 percent of all muscle tissue. The more BCAAs that are present in the muscles, the more they will be used for energy, slowing the breakdown of muscles cells and preventing muscle loss.

Are BCAAs Worth It?

A common question is whether BCAA supplementation is “necessary” or “worth it” for athletes and body builders. Despite the fact that there’s boatloads of research showing BCAAs improve protein synthesis both after resistance training and in the absence of exercise, there’s not much evidence that this actually leads to greater muscle mass gains in the long term.

It appears that total protein intake above a threshold roughly defined as 1.5 g/kg is most important for gaining muscle from resistance exercise. Foods with a high BCAA content, such as whey protein, have been shown to produce greater muscle gains with resistance training.

Based on the evidence, focusing on having a high BCAA and total protein intake will produce the greatest increases in muscle with training. The beauty of BCAA supplements as you’ll see below is they can be easily used during exercise to reduce fatigue, accelerate recovery, reduce muscle soreness, and improve the use of fat for energy.

#1: BCAAs Enhance Muscle Protein Synthesis

BCAAs are well known for triggering protein synthesis. Combining BCAAs with resistance exercise results in maximal protein synthesis because they both trigger something called the mTORC1 signaling pathway that is essential for muscle building.

The BCAAs along with alanine, aspartate, and glutamate are all taken into muscle tissue for energy. It is suggested that muscle is designed to burn BCAAs for energy during exercise, making a large pool essential for performance.

Another great benefit of BCAAs is that if you have to take time off from training due to injury, a need for a break, or lack of time, increasing your BCAA intake will minimize muscle loss. In addition, because BCAAs trigger protein synthesis even in the absence of exercise, the preservation of lean muscle tissue can keep metabolism up and help prevent fat gain when inactive.

For example, in a rodent study, giving BCAAs to rats that had their hind-limbs immobilized for six days helped preserve protein synthesis. The BCAAs didn’t completely prevent muscle atrophy in the rats’ hind limbs, but they helped preserve the muscle to a greater extent than a placebo. The BCAA-fed rats also had lower body fat levels following immobilization.

Take Away: BCAAs Trigger Protein Synthesis for Greater Muscle Growth and the Maintenance of Lean Muscle Mass during Time Off From Exercise.

#2: Leucine-Enriched BCAAs Equalize Muscle Building Between Old & Young

The BCAA leucine can increase protein synthesis by as much as 145 percent when you take it after strength training. It’s become popular lately to take leucine alone without valine and isoleucine, however this is not indicated by the literature.

Research shows that when leucine intake is out of balance with the other BCAAs, it can lead to an imbalance in the blood amino acid levels, reducing the anabolic response. A ratio of about 4 to 1 of leucine to the other two BCAs is most effective for muscle development.

For older people, leucine intake with the other BCAAs is paramount. As you age, creating a muscle-building environment in the body is important, but hard to do. Activation of protein synthesis is impaired, dropping off after age 35. This decreased muscle-building effect along with a tendency to eat less dietary protein with aging are the primary contributors to muscle loss and sarcopenia.

Leucine-enriched BCAAs (a BCAA mixture that is 40 percent leucine) are a “cure” for this because they have been shown to elevate and prolong protein synthesis even in older people in a dose dependent manner after resistance training.

Take Away: A Protein Intake that is Enhanced with Leucine Is Necessary for Older Trainees Who Want to Put On Muscle.

#3: BCAAs Increase Fat Burning and Can Support Fat Loss

Surveys show that people with a higher BCAA intake in their diets have less body fat, more muscle, and better body composition. For example, a large study of 4,429 subjects found that those with higher BCAA intake were the slimmest and had significantly less chance of being overweight compared to those with lower BCAA intake.

Researchers think leucine is the magic bullet for leanness, although only in conjunction with the other BCAAs—a leucine-enriched mixture is best. Isoleucine improves glucose tolerance, while leucine increases energy expenditure and fat oxidation. Greater fat mobilization allows for a more flexible metabolism, which can enable fat loss from a combination of training and diet.

In a review of the role that the essential amino acids play in body composition, scientists wrote that the BCAAs “appear to have unique obesity-reducing effects” because they decrease food intake and body weight by increasing the gene signaling of muscle building pathways.

Take Away: BCAAs Increase Fat Burning and Glucose Tolerance to Keep You Lean. For Fat Loss, Favor Foods with a High BCAA Content.

#4: BCAAs Support Hormone Balance During Intense Training

BCAAs support hormone balance, which plays a role in an athlete’s ability to respond to extreme training loads.

For example, a study that tested the effect of “loading” BCAAs with 6 grams of BCCAs for 3 weeks followed by a week of high-intensity resistance training found that compared to a placebo group, the BCAA group had higher testosterone (T) and lower cortisol (C). In addition to a better T:C ratio, the BCAA group had lower biomarkers of inflammation, indicating that they were responding to the training load effectively.

A second study found that by combining BCAAs, arginine, and carbs, trainees had better hormone balance and a better T:C ratio after an exhaustive exercise test compared to a placebo. Participants who received the BCAA drink recovered much more quickly than those in the placebo trial and had a lower fatigue score at 120 minutes post-workout.

Take Away: BCAAs Improve Hormone Balance for Greater Strength, Power & Endurance Adaptations from Intense Training.

#5: BCAAs May Improve Strength Development With Training

A study of untrained young men taking 4 g/day of leucine gained more strength than a placebo group after 12 weeks of training. The leucine group increased strength by an average of 31 percent more on all exercises compared to the placebo group.

This study hasn’t been replicated with BCAA supplementation; however, protein supplementation has been found to lead to greater strength development in conjunction with strength training.

A recent large-scale analysis of training studies showed that protein supplementation led to greater increases in leg press strength to the tune of an average of 13.5 kg. This review included a variety of protein sources, but all had a high content of BCAAs even though the actual proportions of amino acids varied.

This evidence suggests a diet rich in amino acids from multiple sources including meat, eggs, protein powders, and BCAA supplements for maximizing strength results from training.

Take Away: Boosting Protein Intake Enhances Strength Gains from Training Because The BCAAs Improve Neuromuscular Adaptations.

#6: BCAAs Enhance Endurance Performance and Decrease Fatigue

Reducing fatigue and improving endurance performance is the clinical trial area where BCAAs perform most impressively. There are two mechanisms via which BCAAs improve performance.

First, BCAAs can be burned as energy to maintain ATP energy levels during glycogen-depleting exercise. BCAAs may also enhance the body’s ability to burn fat, increasing the accessible energy pool.

Second, BCAAs prevent central fatigue of the nervous system by inhibiting uptake of tryptophan into the brain. Tryptophan is used to make serotonin in the brain, increasing tiredness and fatigue. Scientists who study the limits of human performance believe that the real limiting factor in performance is when the brain tells you “I’m done.”

For example, participants who took 300 mg/day of BCAAs for 3 days and then completed in an exhaustive exercise trial had 17.2 percent greater resistance to fatigue compared to a placebo, due at least partly to greater fat oxidation in the BCAA trial.

Take Away: Using BCAAs Is an Easy Way to Test Your Endurance Performance Limits by Helping Your Body Burn Fuel More Efficiently.

#7: BCAAs Decrease Muscle Soreness & DOMS for Greater Training Frequency

A series of studies on both trained and untrained individuals show that BCAAs are worth the time and money to reduce (not prevent) DOMS in response to both resistance and endurance exercise.

For example, taking 100 mg/kg of BCAAs reduced muscle soreness at 48 hours and allowed for faster recuperation of strength in untrained women. That BCAAs were effective in an untrained population is noteworthy because DOMS tend to be more severe in untrained muscles.

A second study of trained men found that dosing BCAAs before and after doing 100 muscle-damaging drop jumps reduced muscle soreness significantly. Maximal strength was decreased 33 percent less than a placebo.

The dosing protocol had trainees take BCCAs for 7 days before and for 2 days after training as well as 20 grams before and after the workout for a total of 280 grams. Researchers point to the steady stream of essential amino acids hitting the blood as the reason BCAAs were so effective in this study.

BCAAs are the gem of workout supplements because by preserving the integrity of muscle fibers and reduce post-workout soreness, you can train at a higher intensity more frequently.

Take Away: Using BCAAs to Decrease Soreness and Accelerate Recovery Will Allow You to Train More Frequently So As To Reach Your True Strength and Size Potential.

#8: BCAAs Prevent Muscle Loss During Long-Duration Exercise

In addition to improving endurance performance, BCAAs prevent muscle loss during ultra-endurance exercise. For example, it was found that trained athletes who performed a 24-hour-long exercise trial that included 12 cycles of running, cycling, and kayaking experienced significant muscle protein degradation and had evidence of metabolic stress linked with muscle damage. There was a pronounced drop in plasma levels of BCAAs over the exercise trial, which is linked with muscle loss.

Scientists suggest that providing “simultaneous nutritional support” with BCAAs or a high-BCAA containing protein will prevent catabolism by improving the overall energy-burning pool so that amino acids aren’t released from muscle tissue.

Take Away: Consuming BCAAs is a No-Brainer to Support Performance in Long-Duration Endurance Sports Since They Protect Muscle Tissue.

#9: BCAAs Improve Insulin Health & May Reduce Diabetes Risk

The BCAA isoleucine improves glucose tolerance on its own, and the whole trio of BCAAs can support insulin sensitivity and metabolic rate for improved body composition. For example, a recent study found that the individuals who were in a weight loss trial who lost the most weight had the greatest improvements in insulin sensitivity and the highest BCAA levels.

One thing that should be noted is that diabetics have dysfunctional BCAA metabolism and taking BCAAs elevates insulin, so they should not be used as a treatment for diabetes. Naturally, diabetics should focus on achieving optimal body composition through diet and exercise and work with their doctor to cure diabetes.

Take Away: Non-Diabetics Can Focus on Getting A High Dietary BCAA Intake in Food and Use BCAAS with Training To Support Insulin Health and Reduce Diabetes Risk.

#10: BCAAs Correlate With Longevity and Are Therapeutic

BCAAs are used in medicine to treat liver disease, prevent muscle loss with aging, and reduce mortality risk with cancer. In addition to being therapeutic, BCAAs have an anti-aging effect because they increase the formation of new mitochondria.

In rodent studies, BCAAs have been found to extend lifespan in the same way caloric restriction does, while simultaneously supporting cardiac health.

In a review on BCAAs and human health, scientists write that BCAAs “behave as evolutionary conserved modulators of lifespan,” meaning they will help you live longer if you get enough of them. They also have been found to improve cognition because of the effect they have on the neurotransmitters, improving synthesis of glutamate and GABA and inhibiting serotonin.

Take Away: BCAAs Improve Health and Keep You Young. Tell Your Parents and Grandparents!

By Poliquin Group™ Editorial Staff

Stay Fit B



Is evening snacking good or bad?

I always say to my customers that it is not a good idea to snack in the evening because our body metabolism is slowing down and will most likely turn any food into fat.

BUT… there is a way to go around it and have a snack in the evening. There are few factors that are very important if you want to snack after 7pm.

it is very important what you snack with. In fact, there are certain foods that you can eat as a late-night snack that can actually INCREASE your fat loss results! The key is knowing which foods to eat, and which to avoid, as the evening progresses.

Here’s a golden rule: Avoid carbs before bed in favor of slow-digesting high-quality protein.

this apply to fruits as well as they are full in sugar! and sugar make us FAT!

Carbohydrate consumption causes significant rise in the storage hormone insulin, which also puts the breaks on fat-burning and increase fat storage. That’s a recipe for disaster in the late evening hours as your metabolism is slowing down, but fortunately, slow-digesting protein isn’t.

Instead, slow digesting proteins provide your body with a steady flow of amino acids throughout the night to help you recover from exercise and maintain your calorie-burning lean muscle as you lose fat.

Here are some of my top pre-bedtime choices:

1. White Meat Animal Protein (not red meat or fish) – White meat protein sources such as chicken and turkey are great pre-bed meal choices because they digest slowly and have a very low insulin release. These sources also promote the release of another hormone, glucagon, that assists the body with breaking down stored carbs and fat within your body to be burned for energy…a double win! Red meat and fish have a significantly higher insulin response so they’re best to avoid in the evening.

2. Cottage Cheese – Cottage cheese is very slow digesting and coats the stomach to be assimilated by the body over many hours. As a protein, it also stimulates glucagon release; a solid pre-bedtime choice. Just make sure you’re using plain cottage cheese, not the flavored varieties with added sugars.

3. Green Vegetables – While these aren’t considered a protein, they contain virtually no calories, are high in fiber, and they’re very filling. Often times when I get a late night craving I eat a big bowl of green veggies and it completely kills my craving…a diet savior!

4. A Slow-digesting, Low-carb Protein Shake – I use a slow-digesting protein shake before bed literally every day. It’s become somewhat of a ritual and great, tasty way to end my day. The vast majority of my clients have grown to love the habit as well…who doesn’t love dessert before bed? 🙂 I normally blend the shake with almond butter or walnuts to get some healthy fats and it does taste good with Body by Vi protein!                                                                                         to get more information about BodybyVi protein shakes go to:, for order follow
Now, before I go, I also want to show you my great carb-fighting trick that you can use each and every time you eat carbs.  This simple carb-fighting “ritual” is clinically proven to:

*Lower your blood sugar
*Increase insulin sensitivity
*Decrease fat storage
*Increase fat burning



*Insulin resistance to sugar level = high blood sugar level = diabetes, fat

*High Insulin sensitivity  = glycogen to muscles = fat loss.

Fighting blood sugar levels by regulating hormones:

4 tips to Increase insulin sensitivity:

1. high intensity, strength training workouts

2. 6-8 reps with heavy load – increase insulin sensitivity

3. Cinnamon! – 6g/day! (I add cinnamon to my Vi Shakes and coffee)

4. Green Tea

Stay Fit

Beata Korzeniowska

Body Transformation Expert, Healthy Diet Lover


No more cancer!!! Our body is the best healer!

from Johns Hopkins


1. Every person has cancer cells in the body. These cancer cells do not show up in the standard tests until they have multiplied to a few billion. When doctors tell cancer patients that there are no more cancer cells in their bodies after treatment, it just means the tests are unable to detect the cancer cells because they have not reached the detectable size.

2. Cancer cells occur between 6 to more than 10 times in a person’s lifetime.

3. When the person’s immune system is strong the cancer cells will be destroyed and prevented from multiplying and forming tumors.

4. When a person has cancer it indicates the person has multiple nutritional deficiencies. These could be due to genetic, environmental, food and lifestyle factors.

5. To overcome the multiple nutritional deficiencies, changing diet and including supplements will strengthen the immune system.

6. Chemotherapy involves poisoning the rapidly-growing cancer cells and also destroys rapidly-growing healthy cells in the bone marrow, gastro-intestinal tract etc, and can cause organ damage, like liver, kidneys, heart, lungs etc.

7. Radiation while destroying cancer cells also burns, scars and damages healthy cells, tissues and organs.

8. Initial treatment with chemotherapy and radiation will often reduce tumor size. However prolonged use of chemotherapy and radiation do not result in more tumor destruction.

9. When the body has too much toxic burden from chemotherapy and radiation the immune system is either compromised or destroyed, hence the person can succumb to various kinds of infections and complications.

10. Chemotherapy and radiation can cause cancer cells to mutate and become resistant and difficult to destroy. Surgery can also cause cancer cells to spread to other sites.

11. An effective way to battle cancer is to STARVE the cancer cells by not feeding it with foods it needs to multiple.

What cancer cells feed on:

a. Sugar is a cancer-feeder. By cutting off sugar it cuts off one important food supply to the cancer cells. Note:Sugar substitutes like NutraSweet, Equal, Spoonful, etc are made with Aspartame and it is harmful. A better natural substitute would be Manuka honey or molasses but only in very small amounts. Table salt has a chemical added to make it white in colour. Better alternative is Bragg’s aminos or sea salt.

b. Milk causes the body to produce mucus, especially in the gastro-intestinal tract. Cancer feeds on mucus. By cutting off milk and substituting with unsweetened soy milk, cancer cells will starved.

c. Cancer cells thrive in an acid environment. A meat-based diet is acidic and it is best to eat fish, and a little chicken rather than beef or pork. Meat also contains livestock antibiotics, growth hormones and parasites, which are all harmful, especially to people with cancer.

d. A diet made of 80% fresh vegetables and juice, whole grains, seeds, nuts and a little fruits help put the body into an alkaline environment. About 20% can be from cooked food including beans. Fresh vegetable juices provide live enzymes that are easily absorbed and reach down to cellular levels within 15 minutes t o nourish and enhance growth of healthy cells.

To obtain live enzymes for building healthy cells try and drink fresh vegetable juice (most vegetables including bean sprouts) and eat some raw vegetables 2 or 3 times a day. Enzymes are destroyed at temperatures of 104 degrees F (40 degrees C).

e. Avoid coffee, tea, and chocolate, which have high caffeine. Green tea is a better alternative and has cancer-fighting properties. Water–best to drink purified water, or filtered, to avoid known toxins and heavy metals in tap water. Distilled water is acidic, avoid it.

12. Meat protein is difficult to digest and requires a lot of digestive enzymes. Undigested meat remaining in the intestines will become putrified and leads to more toxic buildup.

13. Cancer cell walls have a tough protein covering. By refraining from or eating less meat it frees more enzymes to attack the protein walls of cancer cells and allows the body’s killer cells to destroy the cancer cells.

14. Some supplements build up the immune system (IP6, Flor-ssence, Essiac, anti-oxidants, vitamins, minerals, EFAs etc.) to enable the body’s own killer cells to destroy cancer cells. Other supplements like vitamin E are known to cause apoptosis, or programmed cell death, the body’s normal method of disposing of damaged, unwanted, or unneeded cells.

15. Cancer is a disease of the mind, body, and spirit. A proactive and positive spirit will help the cancer warrior be a survivor.

Anger, unforgiving and bitterness put the body into a stressful and acidic environment. Learn to have a loving and forgiving spirit. Learn to relax and enjoy life.

16. Cancer cells cannot thrive in an oxygenated environment. Exercising daily, and deep breathing help to get more oxygen down to the cellular level. Oxygen therapy is another means employed to destroy cancer.

#acidic #alkaline #cancer
#superfood #rowvegetables #health
#nutritional deficiency