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      Genetic Life

      Amino Spiking! - What is it?

      Amino Spiking

      Amino Spiking - What is it!!?

      Whether you’re completely new to it or been involved with it for decades, everybody who knows the fitness industry knows it’s not the most honest industry out there. Jokingly or not, it’s been likened to the dishonesty of politics on numerous occasions and this article may give a perfect example of why. One sub-category of the fitness industry is the supplement industry. The most popular product to come out of this industry is whey protein. But what if I told you that the advertised “25g per serving” may only be 20g of actual protein and 5g of useless fillers is sometimes the case with some products? Deception is probably what would come to mind.

      What exactly is amino spiking?

      Commonly known as protein spiking, it is companies adding free form amino acids into their whey protein powder to increase the dietary protein per serving, without revealing this action on the label or the customer. This is a very common scandal throughout the supplement industry and it all comes down to the very obvious reason…..money. Whey protein costs in comparison to free form amino acids is considerable and to save on production costs, companies are misleading customers with this technique. However, these amino acids do not come close to what whey protein offers in terms of muscle protein synthesis (the main bodily process that causes muscle recovery and growth). 

      How do they get away with this?

      This was my first question when I discovered this sneaky technique.  But essentially, when a company wants to test the protein content of their products they will set it to a lab to do a nitrogen content test (NCT). This is because protein has a nitrogen-based bond and therefore comes up on this test. However, free form amino acids ALSO have the same nitrogen-based bond and therefore ALSO show up on the test.  Here’s the loophole, manufacturers are not allowed to declare protein on their labels for products containing only amino acids. Therefore, because protein powders are comprised of actual protein AND free form amino acids this can be disclosed as total protein content of the powder. 

      How do I know if it’s been spiked?

      There are at the moment, only indicators as to whether or not your powder has been spiked, there are no concrete techniques. Although they are only indicators, they are very good ones at that:

      • Your protein powder is SIGNIFICANTLY cheaper that other similar protein powders
      • The ingredients list contains glycine and taurine (two very common free form amino acids used to protein spike)
      • The ingredients list does not list the amount of ADDED creatine in grams but the actual creatine amount is fairly high may be spiked with creatine
      • The powder reveals it contains an amino acid blend but doesn’t list the ACTUAL amino acids used

      That’s it, throw everything away!

      Only joking, get everything out the bin. First of all, your health is not at risk. These free form acids DO NOT cause any harm to your health and wellbeing. You can still use these same supplements we’ve mentioned but just be aware of the difference in protein per serving difference.  

      You’ve probably still saved yourself a considerable amount of money. However, next time you buy your big batch of protein it would be highly recommended that you avoid deceitful companies that have attempted this spiking tactic and find yourself an honest company. 

      Does protein quality matter? This is why BioWhey Stands above the rest

      Does Protein Quality Matter?

      Does protein quality even matter?

      When it comes to buying whey protein, there is an abundance of choices. Every man and his dog own a supplement company and every man and his dog are preaching the same message. “Best protein you can buy. Voted #1 number one best protein on the market.”

      However, due to legislation laws being virtually non-existent with these companies, anybody can state this claim.

      But who to believe?

      This article will explain the aspects to look out for when purchasing whey protein, what makes a high-quality whey? Why are some more expensive than others? What is batch testing?

      Why protein quality matters

      They are many forms of protein powder you can buy. Soy, egg, rice, pea and hemp protein. But the most commonly used is whey protein as it provides the best amino acid profile (the essential building blocks for muscle growth and maintenance) and has the highest bioavailability (your body’s ability to absorb and use).

      But more specifically, what are you looking for when purchasing whey protein?

      There are 4 main pillars of a good whey protein:

      • Amino acid profile
      • Purity
      • Batch tested
      • Taste

      Crack these four parts and you’ve got yourself a top of the line whey protein. On the flip side, missing any of these and your whey protein’s potential for muscle growth/maintenance, ability to absorb and utilise, avoidance of toxins and quality of taste can take a massive hit.

      Amino acid profile

      The amino acid profile is the leucine, isoleucine and valine continence. Amino acids trigger the muscle protein synthesis, a key pathway for muscle growth/maintenance.

      One of the primary amino acids in this is leucine.

      Leucine is part of a subset of amino acids called branched chain amino acids. It’s the key protein trigger that enhances muscle recovery (muscle protein synthesis) after muscle breakdown has occurred through training.

      Whey protein should contain at least 10% leucine ratio to total protein. That means if you have a whey protein shake with 25g of total protein, it should contain at least 2.5g of leucine, BUT not all whey powders on the market provide this. 

       

      Amino acid profile in protein

      Purity

      A non-profit group called the Clean Label Project released a report in early 2018 about toxins in protein powders. Researchers screened 134 products for 130 types of toxins and found that many protein powders contained heavy metals (lead, arsenic, cadmium, and mercury), bisphenol-A (BPA, which is used to make plastic), pesticides, or other contaminants with links to cancer and other health conditions. Some toxins were present in significant quantities. For example, one protein powder contained 25 times the allowed limit of BPA!

       

      Protein powder study

      How could so many protein powders contain so many contaminants?

      Manufacturing processes to remove said toxins cost a lot and with little with food label approval not being a necessity for these supplement companies, they’ll choose cutting costs and corners every time.

      Batch-tested

      Batch-testing ties in nicely with purity as they both go hand in hand.

      A company called Informed-Sport has been designed to offer a range of approved products for athletes and professional sports teams. The programme certifies that all nutritional supplements and ingredients that bear the Informed-Sport logo have been batch tested for any toxins and banned substances.

      When looking for a whey protein, it would be advisable that you select one that bears the Informed Sport logo, that way you can be assured that purity of your protein powder is guaranteed.

      Informed Sport

      Taste

      And finally, taste! Something that it massively overlooked by many supplement companies. Yes, they’ve got the correct amino acid profile, they’ve had their purity confirmed by Informed Sport, they’re ready to go, but wait. It tastes like garbage.

      Who’s going to continuously buy whey protein that makes them gip every time they take a sip. Although quality of taste is extremely subjective, there are a couple of ways supplement companies can make certain theirs taste great. The first is to offer the three main flavours, strawberry, vanilla/banana and chocolate.

      You’ll find that other more adventurous flavours (although not all) haven’t been properly developed yet and don’t taste anything like the description.

      Lastly, how well the powder dissolves in the liquid. There’s nothing worse than drinking a bitty shake, Unfortunately, the only way to recognise whether they powder will be easily dissolvable, is to try it yourself or maybe find a previous review. 

      Conclusion 

      There you have it, the four main aspects of a good whey protein.

      But where does Genetic Bio Whey fall in all of this?

      The answer, it ticks everything. Let’s go through each aspect previously mentioned. The first being leucine content. For a total of 32g of per serving Bio Whey offers 5g of leucine, plenty more than the state minimum 10%.

      Next, purity. Genetic supplement is Informed Sport approved and bears their logo. Guaranteed to be contaminant and toxin free.

      Lastly, taste. Genetic Supplements offer the three main flavours, strawberry, vanilla/banana and chocolate with only a couple of extra flavours that have been copiously developed to match the stated flavour.

      There is also a guarantee that all flavours are easily dissolvable in liquids, leaving with you a clean and easy drink to consume. 

      Amino acid profile in biowhey

      So why is Bio Whey a little more expensive. It’s simple, costs.

      All the guarantees above cost a lot to ensure. But that is the vision of Genetic Supplement company, to reliably offer a pure and high-quality whey protein with a slightly of a higher price as a sacrifice.

      Not only does Bio Whey guarantee the above, it is also exclusive premium Swiss grass-fed, free range whey protein.

      This provides more omega-3 fatty acids and vitamin E (the benefits of those two are maybe for another article), but mainly the source of the whey is coming from cows that wander around pasture instead of being crammed into feedlots!

      To round it all off, Bio Whey contains added premium digestive enzymes to further increased protein absorption and decrease any bloat!

      How many of us have experienced lots of bloating with cheaper whey proteins!?

    • Why is genetic more expensive? The above processes cost a lot
      • Purity, grass-fed and batch tested
      • UMF technology and added digestive enzymes for better bioavailability

      Thanks for reading, please do share with your friends and colleagues.

      Women - Your guide to weight loss in 2020 - Without the restriction, frustration & hunger!

      Women weight loss guide 2020

      Women - Your guide to weight loss in 2020 - Without the restriction, frustration & hunger!

      When most people think of weight loss or dieting they simultaneously think of; restriction, frustration and hunger.

      However, we prefer to take the word diet back to its Latin roots, and consider it a ‘Manner of living’, to us a diet is not restrictive or frustrating, instead it is a way of living in order for you to reach your goals.

      As with most facets of life there are many routes that can be taken to reach the same outcome. Nutrition is no different; while there are some underlying fundamentals that need to be in place the rest depends on lifestyle, time constraints and personal preference. Furthermore, the nutritional approach (diet) you chose now does not define you, it is dynamic and will change and circumstances change.

      This simple guide will unpick those underlying fundamentals and more importantly how to implement them into YOUR lifestyle.

      Overview to your 'Weight Loss' in 2020

      Much like every other topic in the fitness industry, weight loss has been made out to be this big horrible, complicated, elephant in the room. But once again, if broken down is extremely simple. But what are the benefits of making it simple? If it’s simplified, you understand it more, if you understand it more, you can apply it to your own life more effectively. 

      Nutrition Pyramid Eric Helms

       

      Credit: Eric Helms


      In terms of importance, this demonstrates the most important factors when it comes to nutrition. Mastering of all these sections will lead to the “perfect” diet, but it is important to understand your priorities. That’s why starting from the bottom and making sure each section is down to a T.


      Calories

      Calories, aka energy balance. This is the only factor that affects weight loss and weight gain. This is also the main source for misinformation, what makes us lose weight? What makes us gain weight? Although people do their best to complicate these questions, the answer is extremely simple. 

      The above diagram explains it perfectly. In the situation where calories consumed are less than calories burned over a long period of time, weight loss occurs, this is also known as a positive energy balance. Likewise, if calories consumed are more than calories burned over a long period of time, weight gain occurs, this is known as a negative energy balance. Finally, if calories consumed are matched to calories burned, weight is maintained. Note that I said “over a long period of time.” This weight loss/weight gain doesn’t happen day-to-day, more month-to-month.



      So we know that calorie intake and calories burned are important. But what comprises calorie intake and calories burned?

      Credit: Weight Loss Resources

      The above diagram shows all the different aspects of calories. On the left you have your calorie intake, all the food and drinks you consume. On the right your calories burned, bodily processes i.e. blinking, breathing etc, daily activity i.e. walking and exercise. 

      So the first step going forward, we need to workout your daily calories burned, as it is extremely individual and is calculated using your age, height, weight and activity level. Below is the formula, you just need to input your own measurements:



      Now you have to apply your activity level. Take the number you just calculated and multiply it by your decrypted activity level below:


      There you have it, your maintenance calories!

      Now, this article is for weight loss. So as we mentioned before, we now know we need to be consuming less calories than we are burning. A very simple and easy place to start is to consume 10% less than maintenance calories. This will elicit a very slow rate of weight loss but allows you more daily calories, creating a less restrictive diet while still making progress. This decrease in restriction allows for better adherence, over a long period of time, actually being able to stick to the diet is vital. If you feel like you require a faster rate of weight loss and you can deal with a little more restriction, decreasing your calories by 15-20% can be a viable option. 

      Note: the equation above is still an estimate; your maintenance calories can be extremely individual. To discover your true maintenance calories, a common strategy is stick to the maintenance calories given for 2-3 weeks while monitoring your body weight. If you’re making progress, stick with it. If you’ve stagnated or even increased body weight, reduce calories by 50-100 and monitor again.  

      So you have a daily calorie target, but how do you actually know you’re achieving your target. A simple food diary i.e. writing down what you’re eating throughout the day. But we are lucky enough to be able to make use of technology. More specifically, the app ‘MyFitnessPal.’ This app has a database of every food and allows you to easily create your own food diary on your phone. 

      How to use My Fitness Pal:


      Setting up:

      1. Download the App from iTunes or Google Play
      2. Register your email and Log in details
      3. The app will then ask you about your goals and personal information and will set you a calorie intake depending on the answers you give (ignore this, use your own calorie target from the equation above).
      4. When you’ve logged in you will be at the home page
      5. Next you need to alter the settings off the app to allow you to keep the set calories you have set
      6. Click on the icon in the top left hand corner to open the menu, and select ‘Goals’ -> ‘Calorie and Macronutrient Goals’. Change your calorie goal to the number of calories you’ve got.


      Tracking:

      1. To track food you can manually type in each food or you can scan product barcodes and the produce will log onto your diary
      2. Be wary of the amount of grams you are having of a food. Many companies provide a ‘typical serving’, which will most likely be a lot less than the average person typical serving. Weighing out or doing an educated guess by looking at the percentage of the food packet you have used are great ways to ensure you are documenting the correct amount.
      3. Lastly, make sure you document everything. It can help to add things throughout the day at first; this will ensure you don’t forget any snacks!

      This may be a challenge at first if you’ve never done it before, you may have to change the way you think about meals, but you will find it easy once you’re used to it. You will be looking at meals and breaking them down into components, , getting proficient at measuring them out, and eventually learning how to guess the totals without having to weigh everything. This is a habit that you must develop and it will allow you greater freedom in the future, even if at first you feel restricted!

      Digital scales are optimal to accurately track the amount of food you’re eating, but you can also use other measures for example - teaspoons, tablespoons, and cups. You don’t need to be perfect. Using this strategy is a very good start point, measuring and weighing your food accurately for now. However, weighing all your food for the rest of your life isn’t really sustainable or necessary. Eventually you should be able to estimate portion sizes and keep a mental count of your macros without weighing anything at all. But for now you need to be as accurate as possible. Although you may think all this calorie counting is annoying and time wasting its actually been shown to only take up 3-6 minutes in total of people’s day. Which is a small price to pay for achieving your weight loss goals. 

      So now you know your target and you now know how to achieve it. But what if life gets in the way? Every day is not the same, sometimes social situations crop up and you want to enjoy yourself.  You needn’t worry, this is a good thing! Going off your ‘diet’ for one day isn’t a negative. You didn’t get in shape with one good day and you won’t get out of shape with one bad day. Just get back on track as soon as you can and long-term you will make progress. With that been said there are some strategies you can use for these social situations. 

      Eating out. Eating out with family and friends is a great social occasion and being more careful over your food choices should stop you from enjoying that time. Use the simplified calorie counting rules if you are familiar with all the ingredients.  As a general rule also aim to order leaner meat and green vegetables. Look at the online menu beforehand; if the meal option isn’t available, not too your taste or you just want to eat that pizza, that’s fine! There’s nothing wrong that, if you go over your calorie target for one day, it’s no biggie. 

      Alcohol. The occasional alcoholic drink is fine and will not derail your progress. Although we don’t encourage excessive drinking, and there is a strategy for limiting the damage. Ignore your usual macro targets or nutritional strategy for the day.

      1. Calories. Try and consume as little calories as possible throughout the day but not to a severe degree. This will be the one-day where we ask you to really restrict yourself in order to account for the excessive calories that will be consumed later. 

      1. Plenty of protein. Make sure plenty of this comes from whey protein or lean meats, which supports the production of glutathione, the master antioxidant in your body. Glutathione is needed to deal with the toxic byproducts of alcohol metabolism, and glutathione stores are depleted when large amounts of alcohol are consumed.

      1. Try to choose dry wines or spirits with diet mixers. You don’t have to avoid drinks with higher carbohydrate content, but just try to limit the damage as much as possible.

      1. Get your food ready for the next day. If you have your meals prepared in advance you won’t be tempted to eat convenience food if you’re suffering from a hangover! This is the hardest part, staying on track the few days after drinking!

      So that’s the whole of calories covered. The most important factor when it comes to weight loss. 

      Macronutrients

      If you’ve not heard of these before, these are the 3 macronutrients that make up most of our food, protein, carbohydrates and fats. I’m going to start with protein as it the most important of the 3 in terms of weight loss. There are multiple reasons a high protein diet is recommended. The first is that it stabilises your energy levels and appetite. Protein blunts hunger; evidence shows that satiety, or feeling full after a meal is improved after consuming a high-protein meal. With many women on a low to moderate calorie intake, blunting hunger can be essential to sticking to your calorie intake. 

      Another advantage of consuming sufficient protein is that it helps you burn calories more effectively. Evidence shows that protein has the highest thermic effects of food (TEF), this is the amount of calories your body uses to process and utilise a nutrient. Your body actually uses 20-35 percent of the energy from protein consumed just to digest and absorb it, this means for every 100 calories from protein, 25-30 are burned in the digestion process, this could be the difference between fat loss and fat gain. 

      Another advantage of sufficient protein intake is the safeguard against the loss of muscle. In a diet with a calorie deficit comes the danger to lose muscle mass. As your calorie intake drops carbs and fats can become scarce for energy, this means that your body can turn to protein for energy. If there are insufficient amino acids available, your body will start breaking down muscle tissue in order to get individual aminos. For the women this could mean a loss in muscle mass and those curves you squatted so hard for could deteriorate.

      In terms of amount, there is no upper limit. But a minimum amount of 1.5grams per kg of bodyweight is a good starting point to make sure the 3 advantages above are achieved.

      Next are carbohydrates. Carbohydrates are the sugars found in foods ranging from table sugar (a simple sugar) to pasta, potatoes and rice (a complex sugar, or starch). All ingested carbohydrates (simple or complex) are broken down into glucose during digestion and absorbed into the blood. Here the glucose travels around the body and is used as main fuel source for your body. While they aren’t strictly essential for basic life, we believe they are certainly essential for a happy life. 

      Lastly are fats. Fats are an essential macronutrient for life. They play a vital role in providing structural integrity in all the cells in your body and hormone regulation. Fat can also be used as a fuel source and is the main store of energy in our body. 

      Contrary to belief, the split between carbohydrates and fat doesn’t really matter. Whether it is high fat – low carb or low fat - high carb, it won’t make a difference to your muscle building results. As long as calories are correct and sufficient protein is taken, muscle building will be optimized, the rest is down to you.

      Micronutrients

      Micronutrients a.k.a vitamins and minerals. These are nutrients that we only need in tiny amounts but they can make a big difference in general health, gym performance, hunger levels and mental state.

      The best and most simple way to avoid this is to ensure that you are consuming 1 serving of fruits AND vegetables per 1000 calories that you ingest per day. For example, if you are a consuming 3000 calories per day, you should aim to eat 3 servings of fruit AND 3 servings of vegetables per day. If you do this, in addition to having well set-up calories and macros, you definitely make progress towards your weight loss goals while getting sufficient micronutrients. 


      Meal Timing

      Meal timing refers to specific timing of certain intakes. The main topic of meal timing is usually protein and when to ingest it to maximize results. Many coaches and trainers have recommended ingesting protein immediately after training to increase your gains, but this tactic has been shown to not be any more beneficial. Meal timing is completely individualized and comes down to what you want. Again, if calories are correct, total daily protein is correct and you’re having a variety of fruits and vegetables…….MEAL TIMING DOESN’T REALLY MATTER!

      Supplements

      Open any fitness magazine, or scroll through any fitness models instagram/facebook page and you’ll be inundated with adverts on the latest and greatest supplement to hit the market.

      The wonder pill / powder that we have all been waiting for that will give you the body you want for 0 effort.

      Rest assured that outside of illegal and potentially fatal medications no product for fat loss will ever replace training hard and creating a calorie deficit.

      Marketing within the fitness industry is so good; we often forget supplements (the few that actually do work) are just supplemental to a good training/ exercise routine and a balanced nutritious diet.

      In the same way you can’t out-train a bad diet, you can’t out supplement a bad lifestyle.

      Eating a balanced diet, exercising 3x or more a week and sleeping 6-9 hours a day will get you ~95% of the way to your health goals.

      Once you have checked those boxes you can then think about the other 5%, but this really is just icing on the cake. The supplements below are an exhaustive list of things we would recommend you look into; 

      General Multivitamin. If you are eating a balanced nutritious diet you should be getting plenty of vitamins / minerals. However, taking a cheap general multivitamin will ensure you are covered against potential minor deficiencies and it certainly won’t hurt you. 

      https://geneticnutrition.site/collections/all-products/products/mega-vit-multi-vits-90caps

      Fish Oil/ Essential Fatty Acids. We mentioned earlier that fat is an essential nutrient for basic bodily functions, including hormone synthesis. Yet, there are some fats that most people will probably not consume enough of - omega-3 fish oils. If you eat oily fish (salmon, herring, mackerel) 2-3x week then you may be covered, but most people don’t. Outside of being beneficial for general health fish oils could improve cognitive function, insulin sensitivity and reduce inflammation. We recommend 1-3g of EPA/DHA per day (this usually equates to 3-5 fish oil capsules per day, taken with food to prevent fishy burps!) 

      https://geneticnutrition.site/collections/all-products/products/fish-oils-omega-3-100caps

      Vitamin D3. Most people nowadays don’t get enough sunlight exposure; we live in cramped cities occupying an office for 8 hours a day and then go home in the evening. As such most people could do with vitamin D supplementation in order to prevent minor deficiencies, improve bone health and reduce the risk of cardiovascular disease. We recommend 1,000-5,000 IU’s of vitamin D3 (the active form of vitamin D) taken daily. 

      Whey/ Protein Powders. We stated earlier the importance of protein. It is an essential macronutrient for muscle building, hormone production and general structural health. 

      https://geneticnutrition.site/collections/all-products/products/vegan-protein

      https://geneticnutrition.site/collections/all-products/products/bio-whey-umf

      Caffeine. Caffeine has many benefits including improving mental alertness and focus. It can also be a good fat loss aid as it helps to blunt hunger and may also directly improve rate of fat loss (the effect here is very small and certainly no replacement for a calories deficit - this is always king!). A word of warning here on balance and perspective; while ordering a cappuccino with extra whipped cream is certainly delicious, don’t expect that to help with fat loss unless it forms part of a balanced diet where you are in an energy deficit. To gain the benefits of caffeine without the extra calories try replacing your regular starbucks order with a black coffee and sweetener - this will save you 200-300 kcals along with having the above benefits! 

      https://geneticnutrition.site/collections/all-products/products/sustain

      And finally Creatine!!! - The world's most proven supplement to help with strength, endurance and power!! 

      https://geneticnutrition.site/collections/all-products/products/creatine-creapure-500g

       

       Monitoring Progress

      Weighing yourself. For tracking your progress bodyweight will be one of the most important variables. So there are a few rules you need to abide by when weighing yourself:

      1. It’s done first thing after getting up and going to the toilet.
      2. It’s done in the same conditions every time
      3. The weighing scales are in the same place on the floor

      Apart from those 3 simple rules that is it. We really want you to realize that scale weight is not everything. There are a lot of variables that give you your weight in the morning e.g. stress, sleep, carb intake, sodium intake, training intensity etc. This is why look at your weight over a long period of time, rather than day to day. So do not be disheartened by a bad weigh in, there are many reasons for this and day-to-day fat gain is almost never one of them. 



      Photos. Taking photos on a monthly basis is another good way of tracking progress. Like weighing yourself there are a few rules you have to abide by when taking photos:

      1. Try and take them early in the morning after weighing yourself and going to the toilet
      2. Normal stance, no tensing, front and back (and side if you want).
      3. Same time of day to ensure same lighting etc.

       

      That’s a wrap

      We have finally arrived at the end of the article; you should now be equipped with the tools to being progress towards your weight loss goals. One last thing, if you hadn’t noticed we didn’t mention any type of specific diet i.e. low-carb, atkins diet, vegan diet and we didn’t mention any specific foods i.e. avoid sugar, eat clean etc.

      Your food should contain all of your daily requirements of protein, vitamins and minerals that you require. You shouldn’t look at individual foods in isolation, but rather the whole of your food intake for the day. Your diet should be mostly nutrient dense, whole foods, but you can include a bit of junk or processed food without ruining your progress. These specific foods are not what cause people to gain weight, a calorie surplus is. In fact, you might be able to handle dieting better if you do include some treats. 

      Here’s a good pie chart to demonstrate how your diet should look:

      Credit: Alan Aragon


      Your own beliefs about food are important; health is not just about the food you eat but your attitude towards it - your mental and emotional health. If you’re trapped in a destructive relationship with food you will be miserable and you may never get the results you desire. An obsession with food choices and meal timing is not healthy, neither is binge and purge cycles where you stick to a diet for most of the week and then cave in, losing control completely.





      Your 2020 guide to "Losing Stubborn Body Fat"

      Losing stubborn body fat

      So what is 'stubborn body fat'?

      If I’m being honest, most people don’t know what stubborn fat actually is.

      Just because you have some fat on the back of your arm, doesn't mean its stubborn. Just because you've tried 'everything' and your belly won't budge, doesn't mean it's stubborn.

      In most cases, 'stubborn fat' is the LAST bit of fat to come off when you’re dieting down to REALLY LOW BODY FAT LEVELS.

      Usually lower abs and back for men and the lower body and glutes for women.

      On average you won’t come across that stubbornness until you get under that mystical 10% body fat. Above that, then fat loss is actually relatively easy just following some simple easy steps, however, that’s not what this article is about.

      This article is going to outline what stubborn fat is and what I use to get rid of it it. 

      We all know when it comes to fat loss, we have to create some form of caloric deficit right?

      And it's this deficit that the body senses releasing something called the catechlomines. These two bad boys (adrenaline and noradrenaline) are released into the blood and latch onto fat cells.

      Catecholamines basically aid fat mobilization by activating another bad boy, hormone sensitive lipase. (HSL) This hormone takes the fat out of the cell to be used as energy to make up for the created deficit.

      Basic right?

      However, it seems there’s a big difference between normal fat and stubborn fat. It’s to do with the receptors in the cell and how many of each receptor there are.

      EASY fat (the one which we find easy to lose) has a high ratio of b2-receptors and STUBBORN FAT has a high ratio of a2 receptors.

      So what can we do about stubborn fat?

      Well we need to increase blood flow to the stubborn areas, so that the catechlomines can do their job. A great way to do this is through fasting. It’s a massive topic at the moment and pretty damn popular. It's nothing new either, it's been around 1000s of years. Humans are made to fast! But it's become popular more so lately with the introduction of intermittent fasting and other similar variances. 

      Although the thing is, fasting doesn't suddenly solve everything. Yes it can increase blood flow to certain stubborn areas, but it's only one tool. For instance, and it may sound obvious, you still have to diet properly whilst fasting. If you aren't dieting correctly, the fasting won't work! But the two combined (fasting and dieting) can really be effective.

      It actually has quite a lot of research behind it, see below.

      http://www.sciencedirect.com/science/article/pii/S095528630400261X
      http://ajcn.nutrition.org/content/81/1/69.short

      However, something to take note of from the research is that during prolonged fasting in humans, up to 40% of the fatty acids released from fat cells are taken up again and converted back into triglycerides in fat tissue (4).

      Did you read that correctly?

      40% of fat released from the fat cell is soaked back up by other fat cells!!

      Below is a bit of science behind what happens on a micro level. If this is a bit deep for you, scroll down to where it talks about what we can do in the gym!

      - Triglyceride synthesis (fat burning) requires G3P. During fasting, fat cells cannot use glucose to produce G3P since glycolysis (the breaking down of glucose) is minimal in this state.

      - Another source of G3P must be available. This is where a biological pathway called glyceroneogenesis comes into play.

      - Glyceroneogenesis utilizes non-glucose substrates such as amino acids and lactate to synthesize G3P.

      - The key glyceroneogenic enzyme, PEPCK-C, is up-regulated during fasting when both insulin and glucose are low (5).

      - Because low insulin and low glucose are also consequences of low carb dieting, it’s not much of a jump to suggest that PEPCK-C will be up-regulated then as well.

      - This can drive the production of G3P from amino acids supplied by dietary protein which in turn can allow the production of triglycerides from fatty acids supplied by dietary fat.

      A few low carb proponents have acknowledged the existence of glyceroneogenesis, but state that it occurs at a rate not even worth mentioning.

      Apparently, they took what is known regarding the rate of glyceroneogenesis during the “normal” condition of mixed dietary intake and assumed that glyceroneogenesis is merely a minor metabolic pathway that doesn’t do much of anything under any condition, never considering that low carb dieting can (and does) change the equation.

      (http://adipo-insights.blogspot.co.uk/2009/09/is-fable-of-unfettered-fat-burning.html)

      We could also supplement.

      Lyle talks about a supplement called 'yohimbine' in his book. It has the ability to switch off a2 receptors aiding stubborn fat mobilisation.


      Yohimbe and its subset Yohimbine are fat-burning compounds that work in the body by increasing adrenaline levels in the body and inhibiting a regulatory process found on fat cells that is normally suppressive of fat burning, thus leading to an increase fat burning potential. (http://examine.com/supplements/Yohimbine).

      (I take the version called yohimbine HCL 15minutes before exercise, but in order to guage your precise needs for supplementation it is advisable to seek advice from a certified sports nutritionist.)

      And don't forget, when dieting, your protein needs to be elevated. The leaner you are, the higher your protein needs may be. Remember to eat around 1g/lb of bodyweight. And supplement with the highest quality protein you can find like our very own BioWhey - 

      https://geneticnutrition.site/collections/all-products/products/bio-whey-umf

      Anyway, I could keep going on about it all day (fasting), if you’d like to know more check out a cool website called www.leangains.com, the owner Martin Berkhan has revolutionised the whole fitness industry and also check out lyle mcdonald's stubborn fat book.)

      Stubborn Fat Protocol - what to do in the gym!

      Finally, getting back to topic. In the book stubborn fat book i mentioned above for you to check out, lyle outlines a brilliant protocol he uses for stubborn fat(  http://www.bodyrecomposition.com/the-stubborn-fat-solution) and here I’m going to outline my own kind of take on it which I believe could be better

      REMEMBER………do this upon waking, fasted or three hours after a meal.

      1. 5-10mins warm up, just pick a piece of equipment and get on it. Nothing to draining.

      After you're warm, move onto step two.

      2. If you have a partner this part can be made easier. Hop on a bike, start pedalling, when it hits a round number I want you to sprint as fast as you can for 5 seconds.

      Yes you’re probably thinking that there’s no resistance. Well on the point of 5 seconds when your feet are moving faster than the bike itself, your partner will enter level 15 or above, suddenly you will have speed and resistance.

      This is the catalyst for FFAs to be released from the cell. You’re then going to try and maintain your overall speed for another ten seconds.

      All in all you will have been working 15seconds!

      That’s it, one sprint done. If you need a sick bucket at this point, go and get one.

      Your next sprint will be as soon as you feel you can put your ‘all’ into another sprint.

      Or to be precise, when your heart rate drops back down to 110-120.

      All in all, you may be able to do about 3 sprints (if its your first time). Work up to 5 if you can. If you complete 5 with ease, believe me, you’re not working hard enough.

      You should feel like death

      3. Hop off the bike and rest for 5minutes, letting the lactic acid work its way out and then comes the boring bit

      4. Pick another piece of equipment, usually the treadmill. You’re now going to do a 20-40minute uphill walk. In simple terms, you’re now going to use up all those FFAs you’ve just released into the bloodstream. For women especially, lyle explains, If you leave this next part out, your fat is fine to just relocate to another part of your body, preferably the lower half. As explained with the link above.

      5. After the walk you should have a great sweat on but you won’t be out of breath. So here’s where my favourite bit comes into play. Lyle uses another cardio form of interval here. I like to use one of my favourite exercises, the kettlebell swing.

      Awesome movement, full body, great for activating those glutes and can also teach you to sit back in the squat part. Here we use another form of interval for the typical phrase we all know, EPOC.

      These intervals are going to be longer in length and not so much maximal efforts. Here I want you to do as many swings in 30seconds as you can followed by 30seconds rest. Repeat for 5minutes.

      DONE!!

      There you have it, my own take on one of lyles protocols. Feel free to use it, give me feedback but also if you’d like to know more about the science, I urge you to buy his book. It’s a great read! Ps don’t think you are too big for your boots and do this more than twice per week. This, added to training legs in the week will make recovery a very hard mission.

      Overall, fat loss is a lot more in depth than people think. For all the insulinphobes out there. Insulin is not your only opponent In the fatloss fight. Think on…….

      Women's complete guide to 'Hip and thigh fat' reduction

      Hip and Thigh fat reduction

      'Hip and thigh fat' reduction

      It's 2020 and at least in todays day and age, people are much more accepting of all body shapes and sizes. However, this doesn't stop some women ask the question, 'what can we do about these soft thighs, hips and glutes?'

      You see, the same way some men have a problem with holding most of their weigth in their lower stomach, a lot of women have a problem with holding most of their weight around their hips, thighs and glutes.

      image

      So in order to understand what's happening. Let's go back to basics.


      First let’s look at fat cells. Under the microscope, fat cells are all absolutely identical, whether you’re a male, female or badger ( i have no references for the badger fat cell unfortunately). Physiologically they’re all the same. But there is something different, something trying to stop us from losing fat. Now in women, it’s pretty easy to see. You are put on this earth to reproduce, to make babies. That is the sole reason it is hard to budge fat off in the reproductive area, its the last place the body will want to lose fat from. It stores fat as a protective mechanism so that if it were to happen that you couldn’t eat for a few days/weeks, you could survive and still reproduce.


      image


      Picture this, you’re stranded on an island with no food, but you do have water. Your bodies predominant fuel source will be fat, and of course protein. In a state of starvation, metabolically active tissue like muscle will of course be used. It’s just something that the body doesn’t need to lug round. It’s useless here. But, the body does need to keep the fat that is protecting the very thing that is the mechanism to reproduce. You go weeks without food and you’d see, the very last place to lose fat would be the thighs, hips and glutes. It’s just innate. Sorry girls.

      Some people tend to call upon hormones to be the biggest culprit. You must have heard your personal trainer, or read on the internet that your legs are fat because of excess oestrogen right?


      Well, the truth is, forget oestrogen. It may cause a slight difference. Hormones like oestrogen can generally affect where calories get sent, but, they still don’t affect the physiological trait of where you store fat and the underlying physiology of a fat cell. Your thighs, will still remain stubborn believe me. Even if you cleared all oestrogen, you’ll still have the same problem. Remember, no matter what, you are genetically wired to hold fat there. Sorry for rubbing it in.

      image

      Moving on, a massive point I’d like to make is one reason I believe girls can seemingly lose fat from the upper body but seem to hold more fat lower body, is the deficit they create through diet or exercise. It’s always too big!! It’s not that you wont eventually lose that fat, but you will have to be damn patient.


      On top of lots of cardio, women seem to go low calories with diets that incorporate low fat, low carbs, moderate protein. Stop right there. This is doubly as bad, as you can now probably imagine. Yes, in a deficit, your body will lose fat, but when you create such a large deficit, consistently, there is zero chance you are losing those stubborn areas. Once again you are putting yourself under a massive amount of stress, we are species who wants to survive, and low calories will definately put you into some form of survival (adaptive thermogenesis). It may let you lose some fat upper body (which it may give up freely) and it also may give up muscle tissue, because on top of that, muscle is useless when it needs to survive.

      Say you create a small deficit, a reasonable 300kcal each day from your maintenance, you have a far greater chance of losing such fat from your body.

      There are a few other considerations, but overall, a small reasonable deficit is key. Utilise weights, stimulate metabolically active tissue (muscle) and signal to your body an anabolic state through dietary protocols. Protein is massively important.

      Hey presto you’ll be well on your way to budging those last bits of fat.

      image

      Some women have it easy, genetically they have lean legs/glutes already, but most of you aren’t the minority. It’s going to take hard work and consistency. 4 weeks isn’t consistent, 16+ is, so get you’re head down and get working. No more buts, no more binging on cookies. Lift that heavy weight off the ground and put it back down, repeat.

      image


      Here’s some information from my stubborn fat article which i'll upload in a few weeks time

      “Most people don’t know what stubborn fat actually is. Just because you have bingo wings (back of the arm fat) doesn't mean its stubborn. In most cases, its the last bit of fat to come off when you’re dieting down to really low body fat levels. Usually lower abs and back for men and the lower body and glutes for women. On average you won’t come across that stubbornness until you get under that mystical 10% body fat for men and maybe 16-18% for women. Above that, then fat loss is actually relatively easy just following some simple easy steps, however, that’s not what this article is about. This article is going to outline what stubborn fat is and what I use to get rid of it it. Some of you may find it helpful, especially as we are approaching BodyPower.

      We all know when it comes to fat loss, we have to create some form of caloric deficit right?(remember how I acknowledged the reasonable deficit before?) When the body senses a caloric deficit, the catechlomines come out to play. These two bad boys (adrenaline and noradrenaline) are released into the blood and latch onto fat cells. Catecholamines basically aid fat mobilization by activating another bad boy, hormone sensitive lipase. This hormone takes the fat out of the cell to be used as energy to make up for the created deficit. Basic right?

      There’s more!


      Since I’ve read Lyle McDonalds “stubborn fat” book, it seems there’s a big difference between normal fat and stubborn fat. It’s to do with the receptors in the cell (this you can’t notice under the microscope) and how many of each receptor there are. As he puts it, easy fat has a high ratio of b2-receptors and stubborn fat has a high ratio of a2 receptors. Easy.

      So what can we do about it?

      There a three things that we can do here, all of which act as an alpha 2 antagonist which means we are switching off those stubborn receptors in fat cells and freeing them up to be mobilized and used. I won’t go into details;

      1- Low carb diets magically act as a alpha 2 antagonists. This is one reason I like the low carb diet in women. Although it depends on soooo many factors such as activity levels, If someone is able to fit a low carb diet into their plan then why not! Keep carbohydrates under approximately 20% 


      2- Fasting, and forms of it promote blood flow to these stubborn areas. This doesn’t mean in any way I’m telling you to start fasting, because as with most things, we have to take a lot into consideration and once again, activity and stress levels come into play


      3- The last is a stubborn fat protocol which I will out line (yes it is cardio, but remember, its a tool we use when we need it, and in this situation we are so lean, we are utilising it to help mobilise stubborn fat areas)

      1. 5-10mins warm up, just pick a piece of equipment and get on it

      2. If you have a partner this part can be made easier. Hop on a bike, start pedalling, when it hits a round number I want you to sprint as fast as you can for 5 seconds. Yes you’re probably thinking that there’s no resistance. Well on the point of 5 seconds when your feet are moving faster than the bike itself, your partner will enter level 15 or above, suddenly you will have speed and resistance. This is the catalyst for FFAs to be released from the cell. You’re then going to try and maintain your overall speed for another ten seconds. All in all you will have been working 15seconds! That’s it, one sprint done. If you need a sick bucket at this point, go and get one. Your next sprint will be as soon as you feel you can put your ‘all’ into another sprint. Or to be precise, when your heart rate drops back down to 110-120. All in all, you may be able to do about 3 sprints (if its your first time). Work up to 5 if you can. If you complete 5 with ease, believe me, you’re not working hard enough. You should feel like death

      3. Hop off the bike and rest for 5minutes, letting the lactic acid work its way out and then comes the boring bit

      4. Pick another piece of equipment, usually the treadmill. You’re now going to do a 20-40minute uphill walk. In simple terms, you’re now going to use up all those FFAs you’ve just released into the bloodstream. For women especially, lyle explains, If you leave this next part out, your fat is fine to just relocate to another part of your body, preferably the lower half. As explained with the link above.

      5. After the walk you should have a great sweat on but you won’t be out of breath. So here’s where my favourite bit comes into play. Lyle uses another cardio form of interval here. I like to use one of my favourite exercises, the kettlebell swing. Awesome movement, full body, great for activating those glutes and can also teach you to sit back in the squat part. Here we use another form of interval for the typical phrase we all know, EPOC. These intervals are going to be longer in length and not so much maximal efforts. Here I want you to do as many swings in 30seconds as you can followed by 30secpnds rest. Repeat for 5mins.

      And there you have it ladies. Your guide is complete. Let us know how you get on!

      7 Growth Hacks for Better Gym Results

      7 Growth Hacks for Better Gym Results - Genetic Nutrition

      Like nutrition and supplementation, there have been, are and still will be loads of theories on the best way to build muscle tissue in the fastest possible time. One expert will sing hymn A whilst the next super-duper expert will sing a completely contradictory hymn B. If you are sat in the middle of this you won’t know where the bloody hell to turn like. If you are a beginner, man I pity you!


      Like most things I think using some SOLID scientific facts, common sense and experience is the way to go forward.


      Here are the FACTS from ya’ Uncle Neil –

      • Training a muscle group once a week which is traditional today (it wasn’t for Arnold though, who owned one of the BEST physiques ever!!) is short sited. When you train a muscle you stimulate “muscle protein synthesis” which usually peaks for around 48 hours before returning to the basal rate (approximately). So why wait another 5 days to train it?! Usually, training a muscle twice a week makes more sense to me and even 3 times if it is  stubborn f***er!!! (calves anyone? I always had shit calves until I started to train them 3 times per week!)

      • Big compound lifts will always champion isolation lifts for MASS because they allow you to load the body with weight which puts the central nervous system under a lot of stress. When you do this your HIGH threshold motor units come alive which leads to MORE muscle fibre stimulation.

      • Training volume needs to be rotated on a near weekly basis to allow the body to recover, create a scenario where “super compensation” can occur and whereby you can avoid plateaus.

      • Using a variety of rep ranges makes sense because you are able to tap into BOTH forms of muscular hypertrophy (did ya even know there were two types?) by doing this. As a broad piece of advice, 1-20 reps is a good spectrum for now. You are going to cover most aspects of hypertrophy between those two numbers!

      • Progressional overload is something you have to concentrate on! Periodically, which means fairly regularly you need to be beating your personal bests in the gym on your compound lifts. The margins don’t have to be huge, but they do need to be moving upwards. This is basic science, and that basic science says doing this will force your muscles to grow due to the need for an “adaptive response.”

      • Rep tempo is really important because you need to control the weight for long enough to create enough tension! For now, focus on using a 3 count on the negative of each rep.

      • Don’t be a “half repper” in the gym, to maximise your results make sure you are using a full range of motion. The reasoning behind this is simple like; the muscle is working harder across a broader range of motion equalling more stress. What does more stress mean? Exactly. . . . .

      In terms of piecing all of this together to create a workout plan of some sort, it doesn’t need to be overly complex, right?


      Focus on the big lifts and get strong on them! Stay in control of the weight; don’t let it get away with you. Aim to hit the big muscle groups at least twice a week (you might need some recovery based supplementation to make sure you are fresh enough to do this!). Simple, NO BS advice. .