United Martial Arts Centers Lounge: How to lose your Muffin Top

By Michael Colgan, Ph.D.

Even with a stringent diet and exercise program, the Chihuahua on the belly and muffin atop the hips often refuse to leave the building. In many folk who hit this plateau, there is usually a lot more visceral fat hidden deep inside, plumping them up like a goose.

You can’t see visceral fat. It hides around your liver and kidneys, intestines and reproductive system. Visceral fat clings to your organs. It can add 3 to 6 inches to your waist and hips even after you lose most of the pooch and muffin top.

The Internet, Facebook, and YouTube portray hundreds of exercise programs claiming to get rid of muffin tops. The beautiful and well-intentioned young men and women who present them (most of whom never had a muffin top) seem to have forgotten their high school human biology. Fat oxidation (fat burn) by the body is unrelated to the particular muscles being worked. Fat is taken from throughout the body and used through a complex process to provide energy. No matter how hard you do these exercises, you will not budge the muffin.

Here’s the bottom line: You are exercising particular muscles. You are not exercising the fat that surrounds them. You are hardly affecting that fat at all. A solid hour of muffin top exercises in the gym uses less than half an ounce of fat (1). And that is fat from the whole body fat store, not just from around your hips. You can’t spot reduce fat. No matter how much the muscles ache, an insignificant amount of the energy burned comes from the fat surrounding them.

These abominations of exercise, including leg lifts, sit-ups, knee kicks and bum wiggles, are usually done lying on the floor. They have zero effect on muffin tops. Standing exercises are just as bad. Often targeted to small muscles like the obliques, standing muffin top “melters” such as side bends with dumbbells, and twists with a pole on your shoulders may cause you to quickly feel a burn in those muscles. But they burn insignificant amounts of fat from that area–less than a tenth of an ounce per hour of work.

In fact, these exercises can actually make muffin tops worse. Over a period of months the exercises develop the targeted muscles; however, most of the overlying fat remains, while the muscles grow bigger. This is especially so with the obliques, those two muscular bulges at the sides that work to twist the body. The net effect is an increased waist, making the muffin top look even bigger.

Working with top modeling agencies who want their models to have hips the size of their bust and a waist 10 to 12 inches smaller than both, we know that neither particular exercises nor starvation diets work. Exercises increase muffin tops and starvation strips off your subcutaneous fat (the fat that you can pinch) before touching visceral fat.

Starving and exercise targeted at muffin tops is useless for models, who depend on their looks for a living. We had to develop some special strategies to remove the muffin and the visceral fat. Together with decent proteins, such as Isagenix IsaLean Shake every day, and the full complement of micronutrients provided by the Ageless Essentials Daily Pack, these strategies have helped many people lose fat in a healthy way including those in the modeling industry.

Lose Your Muffin Top Through Thermogenesis

Thermogenesis means creation of heat. When you are not exercising, the body creates heat through activating a mechanism called brown-adipose-tissue (BAT). Activating BAT permits production of heat directly from body fat without going through the energy cycle or being burned in muscular activity (2). That is, you can lose body fat without moving a muscle, even while you sleep. Animals that hibernate, such as the grizzly bear, activate BAT to burn up to one quarter of their total bodyweight during winter without any exercise.

Most fad diet and exercise programs do not activate BAT—they do just the opposite. If you go on sudden food restriction yet force yourself to exercise excessively, the body automatically turns down heat production and drastically reduces energy production as a defense mechanism to conserve fat. That’s why strict dieters generally feel cold and exhausted, and tend to stop exercising after a while.

Scientists used to think that thermogenesis would not work for people, because, unlike bears, humans cannot hibernate. A hibernating bear can lose 300 pounds of fat while it sleeps, as its body converts fat directly to BAT, which then creates the heat required to keep it from freezing over the winter. Recent technology, however, has allowed us to measure human BAT. Though not as efficient as bears, the body of a 40-year-old man or woman can make sufficient BAT to provide 15 percent of their total energy, and get all of it from body fat without any exercise (3).

There are four steps to activate thermogenesis to burn fat. You need to follow all of them carefully to succeed. Make them a habit along with IsaLean Shakes and Ageless Essentials Daily Pack, and your muffin will slowly disappear.

Step 1: Melatonin
The first and most important step in increasing thermogenesis is to use melatonin. Melatonin is the hormone that turns on in the brain for your sleep cycle. It’s no accident that bears turn on copious melatonin to activate BAT during the sleep of hibernation. In bears and humans, melatonin is essential to convert white body fat to BAT and heat (4).

After about age 20, melatonin declines in the human body. By age 40, it has declined by half. You can get some melatonin from almonds, sunflower seeds, coriander, cardamom, and mustard greens. Unless you eat a lot of them, however, it is insufficient to activate much BAT (5).

The alternative is to supplement with melatonin. But most melatonin pills do not work. About 90 percent are deactivated by digestive acids in the gut. A liquid melatonin spray such as the Isagenix Sleep Support and Renewal spray is much better. It’s quickly absorbed so that it can more easily pass through the blood-brain barrier into the brain.

For stubborn fat loss we have used up to 15 milligrams of liquid melatonin taken right before bed every night and held in the mouth for 30 seconds. Some folk sleep too soundly on that much and wake up groggy. So, if you use it, start with 1 to 3 milligrams.

Step 2: Sleep

Inadequate sleep disrupts BAT activity. So you have to get sufficient sleep (about 7 to 8 hours). To ensure an effective melatonin rhythm, sleep in the natural dark cycle rather than during daylight hours to optimize melatonin production. It can also help to sleep in a room at a cool temperature, which encourages heat production.

Don’t use your cell phone or computer in bed. The wavelength of light used to backlight these devices effectively turns off your melatonin rhythm (6). Alternatively, you can get an app called f-lux. F-lux changes the backlight wavelength so that it does not affect melatonin.

Step 3: e+ Natural Energy Shot for Morning Thermogenesis

To continue the thermogenesis and fat loss after you wake up in the morning, take a strong cup of coffee on an empty stomach. The Isagenix e+ Natural Energy Shot with its botanicals from green tea and yerba mate may be even more effective (7,8).

Also, do some light exercise for just 5 to 15 minutes to raise your metabolic rate when you wake up. We encourage push-ups, crunches, lunges, squats, and high kicks. But even walking the dog will work. Do only what you know you can do again tomorrow because missing a day puts you two days behind. Make this routine a habit and thermogenesis can continue for up to four hours afterwards (7).

Remember, each day you get a new 24-hour circadian cycle of growth and development that controls all the function and growth of your body. Whatever you do during each cycle will reflect in your growth that night. If you miss a cycle it is gone forever. Learn to live in tune with your circadian cycles, each one born pure and new, ready to be made your personal masterpiece.

The botanicals in the e-shot, especially the epigallocatechin gallate (EGCG), in green tea, make it likely more effective than coffee (7,8). The Isagenix Brain Boost and Renewal, designed for use in the morning, is also a good way to get more EGCG. It contains 40 milligrams per dose. For muffin tops in fitness and fashion models, we use 100-300 milligrams EGCG every day.

In a recent controlled study, two groups of healthy men used a moderate reduced calorie diet plus tea for 12 weeks. One group had green tea extract added to the tea to yield high levels of EGCG. The group consuming the higher levels of EGCG lost an average of 5.4 pounds of body fat, approximately twice the loss of the control group. One important finding was that much of the fat loss was visceral fat from around the organs (8). Loss of visceral fat can help reduces the appearance of muffin top.

4. IsaOmega Supreme for All-Day Thermogenesis

To turn on thermogenesis, the body has to produce proteins called “uncoupling proteins.” These uncouple the use of some of our oxygen from the production of ATP (our energy molecule). The oxygen can then go direct to production of heat by mixing with and burning the BAT you have activated. But whenever its visceral fat that is under threat, the body turns uncoupling proteins way down.

Recent research shows that high levels of the long-chain omega-3 fats EPA and DHA, from marine sources strongly turn up the uncoupling proteins again (9). Isagenix IsaOmega Supreme is a great source. As with every nutritional supplement, you should start low and slow. Spread out use with each meal during the day to aid digestion.

Summary Steps to Really Melt the Muffin:

1. IsaLean Shake and Ageless Essentials Daily Pack
2. Melatonin from Sleep Support and Renewal spray every night.
2. Sleep in a cool, dark, and quiet room 7 to 8 hours every night.
3. Use e+ shot, and Brain Boost and Renewal each morning.
4. Get enough EPA plus DHA (8 grams from IsaOmega Supreme) spread throughout the day.

As with all supplementation, use these fat-loss strategies at your own choice and risk. Given the right information your body has ample power to make it fit and healthy.

References

1. Melanson, EL, et al. Exercise improves fat metabolism in muscle but does not increase 24-h fat oxidation. Exerc Sport Sci Rev. 2009 April; 37(2): 93–101.doi: 10.1097/JES.0b013e31819c2f0b
2. Stock MJ. Thermogenesis and brown fat: relevance to human obesity. Infusionstherapie, 1989;16(6):282-284.
3. Giralt M, Villarroya F. White, brown, beige/brite: different adipose cells for different functions? Endocrinology. 2013 Sep;154(9):2992-3000. doi: 10.1210/en.2013-1403.
4. Jiménez-Aranda A, et al. Melatonin induces browning of inguinal white adipose tissue in Zucker diabetic fatty rats. J Pineal Res. 2013 Aug 12. doi: 10.1111/jpi.12089.
5. Colgan M. Sound Sleep. American Fork UT: Sound Concepts, 2012.
6. Wood B, et al. Light level and duration of exposure determine the impact of self-luminous tablets on melatonin suppression. Applied Ergonomics 2013 Mar;44(2):237-40. doi:10.1016/j.apergo. 2012.07.008.
7. Westerterp-Plantenga MS. Green tea catechins, caffeine and body-weight regulation. Physiol Behav. 2010 Apr 26;100(1):42-6. Doi10.1016/j.physbeh.2010.02.005.
8. Wang H, et al. DJ: Effects of catechin enriched green tea on body composition. Obesity (Silver Spring) 2010, 18:773-779.
9. Flachs P, et al. Cellular and molecular effects of n-3 polyunsaturated fatty acids on adipose tissue biology and metabolism. Clin. Sci. (Lond.) 2009;116:1–16.



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United Martial Arts Centers Weekly Updates 1-27-14

Here are your United Martial Arts Centers Weekly Updates and News

CONGRATULATIONS TO ALL UMAC AWARD WINNERS
STUDENT OF THE YEAR: Dave Kurdyla
INSTRUCTOR OF THE YEAR: Tiana Ocker
FAMILY OF THE YEAR: The Mazza's

1. FOCUS: Breaking, Review and Tip Testing
2. GRADUATION: Friday 6pm. Please arrive at 5:30pm and bring 5 guests to witness your testing
3. UMAC QUEST FOR MASTERY RETREAT: Why go? Because you will LOVE it. Feb. 7-9th

Please TEXT UMACVIP to 72727 to get Emergency Closings and Specials to your Phone
LIKE the UMAC Fan Page www.facebook.com/umacfans
Visit www.umacenters.com

Make it at Great Week
Grand Master Edmund Ciarfella

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How Martial Arts Helps Kids with ADHD United Martial Arts Centers

How Martial Arts Helps Kids with ADHD



According to the American Academy of Pediatrics' Healthy Children
website, more than 6 million kids in the U.S. take some form of martial
arts classes. Although it might seem that these programs are primarily
physical, classes such as martial arts can help children develop the
concentration, self-control and focusing skills that can help to mediate
behaviors associated with attention deficit hyperactivity disorder.

Background

Gaining a full understanding of what ADHD is and how it affects the
child is key to getting the full picture when it comes to looking at
this disorder and the benefits martial arts classes might have.
According to the National Institute of Mental Health, ADHD is a fairly
common disorder that includes symptoms such as being easily distracted,
feeling forgetful, an inability to focus or pay attention for more than a
few minutes, trouble completing tasks such as homework, daydreaming,
fidgeting and constant movement or motion. This doesn't mean that the
typical ADHD child is constantly running around, screaming and switching
activities. Children with this disorder might also seem quiet, but
might lack the ability to concentrate or focus on even a simple task.
Not every child with ADHD will exhibit the same behaviors, making it
virtually impossible to find a one-size-fits-all treatment. While
psychotherapy and medications are common, and often effective,
treatments, alternatives such as martial arts also are becoming popular
options for children.

Exercise

An activity such as martial arts is a physical pursuit. The exercise
that your child gets during her martial arts class, including kicking,
punching, jumping and other movements, might actually help abilities
such as focusing and attention. According to "ADDitude" magazine,
engaging in physical exercise will cause the brain to release chemicals
known as endorphins, as well as dopamine, norepinephrine and serotonin.
These chemicals, which are often low in kids with ADHD, can help
regulate mood and increase attention and concentration.

Discipline

One of the major facets of martial arts, as a martial art, is the
expectation of discipline on the part of the student. The martial arts
have a long history that includes physical and mental discipline. The
discipline that is necessary for a child to participate in martial arts
can help him to build focus, concentration and attention abilities.
Frequent training can take these skills out of the dojo -- or training
area -- and into the child's daily life at school and at home.

Structure

Although kids, even those with ADHD, need unstructured or free play
time, a structured activity can help provide valuable predictability for
a child with ADHD. Not only does each class provide a sense of
structure for the child with ADHD, but the advancement structure --
setting goals and moving up one belt at a time -- provides an
environment that can help children with behavior issues focus and
concentrate on completing tasks.



Please try EZ TRIAL PROGRAM to see if Martial Arts will help your child







For more information about how martial arts can help you child please contact

United Martial Arts Centers

845-987-1853

www.umacenters.com

www.facebook.com/umacfans

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United Martial Arts Centers Lounge: Muscle up with the "Protein Window"

You’ve just finished pushing yourself beyond your limits at the gym. It’s that euphoric time when you celebrate your victory over the voice inside your head that tempted you to abort mission on working out in the first place. You welcome the screaming after-burn from your decimated muscle because it represents one thing: change to your body that is sure to come, change for the better. But what if nutritional science offered you a way to take your hard-fought training to the max? Call it a short window of opportunity to make the most of your workout and boost muscle gains.
Enter the “protein window”—the 30 minutes following an intense bout of exercise is that short, sweet window of opportunity where you can capitalize on your hard work to the greatest degree. The tough part is done. Now to get the most bang for your bench sets, you need to feed your body. Getting the right protein in the right amount after a workout will maximize your muscle gain and recovery. After all, failing to take advantage of the protein window is like working a 40-hour week and never cashing your paycheck.
What happens during the “protein window”
In the short period following a workout, your body is extremely sensitive to nutrients. This is directly related to the energy demands of exercise and the force placed on contracting muscle (1). During a hard training session, the body is fueled by energy from fat as well as sugar stored around muscle (glycogen). As working muscle burns through glycogen reserves, the hormone cortisol is released. Cortisol acts as a messenger to tell your liver to start making sugar from protein. Most of the protein that is used to make sugar comes from muscle, which is broken down when cortisol is high. Cortisol is known as the “stress hormone” and it tends to run high during stressful periods of fuel shortage.
Because high cortisol causes muscle to break down, it is necessary to lower levels as quickly as possible following a workout. Eating fast-absorbing whey protein and carbohydrate (sugar) within 30 minutes of exercise is the best way to do this (1). During this time blood flow to muscle is still high, resulting in quick delivery of nutrients (2). The body senses repletion of these nutrients and rapidly changes from a state of breakdown to a state of rebuilding and replenishment. This is the main goal of post-workout nutrition. By eating protein along with a source of carbohydrate directly after exercise, cortisol and muscle breakdown stops and muscle growth, repair, and glycogen repletion starts (1,3).
The right protein, the right amount
After exercise your body is like a sponge. The key to optimizing muscle synthesis and repair is getting the right type of protein in the right amount during the protein window. A fast absorbing protein that’s high in branched-chain amino acids (BCAAs), particularly leucine, will maximally stimulate pathways that activate muscle synthesis. Whey protein absorbs faster than other sources of protein, making it quickly available to muscle (4). In addition, it’s rich in BCAAs and leucine, making it a superior trigger for muscle growth. By eating about 25 to 40 grams of whey protein after your workout, muscle synthesis can be maximized (2).
Eating carbohydrate after exercising is also important, as it will rapidly lower cortisol while refilling the glycogen tank. Not only is the body sensitive to protein after exercise, but it’s also sensitive to carbohydrate (3). The post-workout period is the perfect opportunity to refuel.
IsaPro: Your go-to post-workout protein
By eating quality whey protein within 30 minutes of a workout, you can take advantage of your hard work and gain more muscle, faster. IsaPro is the perfect post-training protein. By pairing IsaPro with a carb source such as fruit or oats, you will get the body you want and the energy you need.
What if IsaLean Pro has been your go-to after a workout during the protein window? You’re not causing any harm, that’s for sure. And there’s definitely some muscle-building benefit to this as well, but the lack of fat and fiber in IsaPro paired with a carb source means that the protein and carb get to your muscles faster and more efficiently. It may be a matter of personal preference, but if maximum muscle building is your goal, stick with the straight protein (IsaPro) and carb.

For more information please contact Grand Master Edmund Ciarfella at United Martial Arts Centers 845-987-1853 umac50@optonline.net
www.sabumnim.isagenix.com
References:

1. Ivy J, & Portman, R. (2004). Nutrient timing: The future of sports nutrition. Laguna Beach, CA: Basic Health Publications, Inc
2. Hulmi JJ et al. Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein. Nutr Metab (Lond). 2010 Jun 17;7:51.
3. Aragon AA, Schoenfeld BJ. Nutrient timing revisited: is there a post-exercise anabolic window? J Int Soc Sports Nutr. 2013 Jan 29;10(1):5. doi: 10.1186/1550-2783-10-5.
4. Phillips SM et al. The role of milk- and soy-based protein in support of muscle protein synthesis and muscle protein accretion in young and elderly persons. J Am Coll Nutr. 2009 Aug;28(4):343-54.

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