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Should You Eat Rice Before Strength Training? Fueling for Fat Loss & Performance? The overarching theme of this talk is fueling the body for strength training and competition while maintaining ketosis and weight loss. Martin Schweiger explores how different energy sources—carbohydrates, proteins, and fat-derived ketones—affect performance in powerlifting and endurance activities. He reflects on his own fasting adaptation, how his continuous glucose monitor (CGM) reveals metabolic responses, and the importance of timing nutrient intake before workouts or competitions. He also explains why eating rice and fast carbs before training may not be ideal for weight loss and how to strategically fuel workouts while staying in ketosis. Timeline of the Talk 00:00 - 03:02 Introduction & Weight Update: Date: February 7, 2025 Competition: Singapore Nationals (Feb 22, 2025) Starting weight: 110.6kg Current weight: 106.4kg (after three weeks of weight loss). Post-fasting weight: 103.8kg on Wednesday (Feb 5). Weight fluctuates up to ~1.5kg after fasting, reinforcing that body weight is not a perfect measure of progress. 03:03 - 08:12 The Challenge of Weight Loss & Powerlifting: Losing 8kg in 5 weeks is tough but manageable. The Masters Powerlifting WhatsApp group discusses weight loss strategies. Mentions Chinese New Year’s impact on weight gain, as many athletes struggled to maintain diet discipline. 08:13 - 12:44 Should You Eat Rice Before Strength Training? Glycemic Index (GI): Measures how quickly foods raise blood sugar. Rice has a high GI, meaning it spikes blood glucose quickly. High GI foods signal the body to stop fat burning (ketosis), making it harder to lose weight. Fruits also contain sugar, making them problematic for weight loss. 12:45 - 18:23 How the Body Uses Energy for Training: When glucose is low, the body signals fat cells to release triglycerides for energy. Fat metabolism (ketosis) is slower than glucose metabolism, impacting training performance. Three ways to raise blood sugar before training: Eat carbohydrates (fast but stops ketosis). Eat protein (slower glucose release, better for ketosis maintenance). Drink alcohol (not recommended, disrupts metabolism). 18:24 - 26:40 Protein vs. Carbs Before Training: Eating protein 3-4 hours before training allows the body to slowly convert amino acids into glucose. Eating carbs gives faster energy but halts fat burning. Training with low blood sugar feels terrible (as he experienced on Feb 5). Goal: Maintain just enough glucose to perform well without breaking ketosis. 26:41 - 31:20 Competition Strategy: Fueling for Maximum Strength Output Pre-competition meal: Drink a small amount of fast-digesting carbs just before lifting. This ensures muscles have enough glycogen without long-term metabolic impact. Plans to wear CGM during competition to track real-time blood sugar response. 31:21 - End Final Thoughts on Pre-Workout Nutrition for Fat Loss & Strength: Below 70kg body weight: Eat 20-30g of rice before training. For heavier athletes: This amount is too small to be useful. For weight loss: Avoid rice entirely; instead, use slow-digesting proteins. For competition: Controlled carb intake before lifting may enhance performance. Takeaway: If you want to lose weight, don’t eat rice. Summary of Key Points Body Weight Fluctuates After Fasting: Don’t rely on daily weight changes to measure progress. Rice & Fast Carbs Before Training Stop Ketosis: They spike blood sugar and signal the body to stop fat burning. Protein is a Better Pre-Workout Fuel in Ketosis: Slowly converted into glucose, maintaining steady energy levels. Competition Fueling Strategy: Small, fast carbs before lifting can provide a performance boost without major metabolic disruption. Real-Time Blood Sugar Tracking: Using CGM to optimize pre-workout nutrition for both fat loss and strength performance.
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Apple cider vinegar has gained popularity in recent years for its potential health benefits, including weight loss. While traditional apple cider vinegar can be difficult to consume due to its strong taste and smell, apple cider vinegar gummies offer a more palatable alternative. These gummies are not only convenient and easy to consume, but they also provide the same health benefits as traditional apple cider vinegar. In this article, we will explore the potential health benefits of apple cider vinegar gummies for weight loss and provide usage tips for incorporating them into your daily routine.
Benefits of Apple Cider Vinegar Gummies for Weight Loss
1. Support Digestion:
Apple cider vinegar gummies can help support digestion by promoting the production of stomach acid, which aids in the breakdown of food. This can help prevent bloating, indigestion, and other digestive issues that may contribute to weight gain.
Additionally, apple cider vinegar gummies contain beneficial bacteria that can help balance the gut microbiome, which plays a crucial role in digestion and overall health.
2. Regulate Blood Sugar Levels:
Apple cider vinegar gummies have been shown to help regulate blood sugar levels by improving insulin sensitivity and reducing blood sugar spikes after meals. This can help prevent cravings and overeating, making it easier to maintain a healthy weight.
By stabilizing blood sugar levels, apple cider vinegar gummies can also help reduce the risk of developing type 2 diabetes, a condition closely linked to obesity.
3. Increase Satiety:
Consuming apple cider vinegar gummies before meals has been shown to increase feelings of fullness and satiety, which can help prevent overeating and promote weight loss. This is due to acetic acid, the main active component in apple cider vinegar, which has been found to suppress appetite and reduce food intake.
By promoting feelings of fullness, apple cider vinegar gummies can help you consume fewer calories throughout the day, leading to weight loss over time.
Usage Tips for Apple Cider Vinegar Gummies
1. Start Slowly:
When incorporating apple cider vinegar gummies into your daily routine, it is important to start slowly to allow your body to adjust. Begin by taking one gummy per day and gradually increase the dosage as needed.
Some individuals may experience digestive discomfort when first starting apple cider vinegar gummies, so it is best to monitor your body’s response and adjust the dosage accordingly.
2. Stay Hydrated:
Apple cider vinegar is acidic and can cause irritation if consumed in excess. To prevent any discomfort, be sure to drink plenty of water throughout the day when taking apple cider vinegar gummies.
Staying hydrated can also help support digestion and promote the overall health benefits of apple cider vinegar gummies.
3. Pair with a Healthy Diet and Exercise:
While apple cider vinegar gummies can support weight loss, they are most effective when combined with a healthy diet and regular exercise. Be sure to follow a balanced meal plan and engage in physical activity to maximize the benefits of apple cider vinegar gummies.
Remember that weight loss is a gradual process, and incorporating apple cider vinegar gummies as part of a healthy lifestyle can help you achieve your goals in the long term.
Apple cider vinegar gummies offer a convenient and delicious way to enjoy the potential health benefits of apple cider vinegar for weight loss. By supporting digestion, regulating blood sugar levels, increasing satiety, and providing other benefits, these gummies can help you achieve your weight loss goals when combined with a healthy diet and exercise routine. Keep in mind the usage tips provided in this article to ensure you get the most out of your apple cider vinegar gummies and enjoy a healthier lifestyle.
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In conclusion, apple cider vinegar gummies can be a valuable addition to your weight loss journey, offering a range of potential health benefits. By supporting digestion, regulating blood sugar levels, increasing satiety, and more, these gummies can help you achieve your goals when combined with a healthy lifestyle. Remember to start slowly, stay hydrated, and pair your gummies with a balanced diet and exercise for the best results. If you have any questions or concerns about using apple cider vinegar gummies for weight loss, consult with a healthcare professional for personalized advice.
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Maggie Beer Gold Coast Keto is a well-known brand offering a variety of keto-friendly products that cater to individuals following a ketogenic diet. Their range includes snacks, desserts, and pantry essentials, all designed to help you stay on track with your low-carb lifestyle while still enjoying delicious food. In this article, we will provide a detailed review of some of the top products from the Maggie Beer Gold Coast Keto line, discussing their taste, ingredients, and overall quality.
Salami & Cheddar Stix
The Salami & Cheddar Stix from Maggie Beer Gold Coast Keto are the perfect on-the-go snack for anyone following a ketogenic diet. These tasty treats combine the rich flavors of cheddar cheese and savory salami in a convenient stick form, making them easy to eat while you’re out and about. Made with high-quality ingredients and free from added sugars, these stix are a satisfying and delicious option for satisfying your cravings between meals.
Additionally, the Salami & Cheddar Stix are low in carbs and high in protein, making them an ideal choice for those looking to maintain ketosis and support their overall health goals. Whether you need a quick snack to keep you going throughout the day or want a tasty treat to enjoy with your lunch, these stix are sure to hit the spot.
Overall, the Salami & Cheddar Stix from Maggie Beer Gold Coast Keto are a convenient and flavorful option for anyone following a ketogenic diet. With their delicious taste, high-quality ingredients, and keto-friendly nutrition profile, these stix are a must-have for your snack rotation.
Chocolate Hazelnut Spread
The Chocolate Hazelnut Spread from Maggie Beer Gold Coast Keto is a decadent and satisfying treat that can be enjoyed on its own or used as a topping for your favorite keto-friendly desserts. Made with rich cocoa and creamy hazelnuts, this spread offers a deliciously indulgent flavor that will satisfy your sweet tooth without derailing your low-carb diet.
Not only does the Chocolate Hazelnut Spread taste amazing, but it is also free from added sugars and is low in carbs, making it a guilt-free option for those following a ketogenic lifestyle. Whether you spread it on a slice of keto bread, swirl it into your morning yogurt, or simply enjoy it straight from the jar, this chocolatey treat is sure to become a pantry staple in your keto kitchen.
In conclusion, the Chocolate Hazelnut Spread from Maggie Beer Gold Coast Keto is a delicious and versatile product that is perfect for anyone following a low-carb diet. With its rich flavor, smooth texture, and keto-friendly ingredients, this spread is a must-try for anyone looking to add a touch of sweetness to their keto meals and snacks.
Almond Butter
The Almond Butter from Maggie Beer Gold Coast Keto is a creamy and indulgent spread that is perfect for adding a rich, nutty flavor to your favorite keto recipes. Made with roasted almonds and a touch of salt, this almond butter is a delicious option for anyone looking to add some healthy fats and protein to their diet without compromising on taste.
Whether you spread it on a slice of keto toast, use it as a dip for crunchy veggies, or blend it into a smoothie, the Almond Butter from Maggie Beer Gold Coast Keto is a versatile ingredient that can be used in a variety of sweet and savory dishes. With its smooth texture and rich flavor, this almond butter is sure to become a pantry staple in your keto kitchen.
Overall, the Almond Butter from Maggie Beer Gold Coast Keto is a high-quality and delicious product that is perfect for anyone following a low-carb lifestyle. With its simple ingredients, rich flavor, and creamy texture, this almond butter is a versatile and satisfying option for adding a touch of nuttiness to your keto meals and snacks.
Coconut & Almond Chocolate Bar
The Coconut & Almond Chocolate Bar from Maggie Beer Gold Coast Keto is a delightful combination of crunchy almonds, shredded coconut, and rich dark chocolate, creating a satisfying and indulgent treat for anyone following a ketogenic diet. This chocolate bar is perfect for satisfying your sweet cravings while staying within your low-carb limits.
Not only is the Coconut & Almond Chocolate Bar delicious, but it is also made with high-quality ingredients and contains no added sugars, making it a guilt-free option for those looking to indulge in a sweet treat without derailing their keto progress. Whether you enjoy a square or two as an afternoon pick-me-up or use it as a topping for your favorite keto desserts, this chocolate bar is sure to become a go-to snack in your keto pantry.
In summary, the Coconut & Almond Chocolate Bar from Maggie Beer Gold Coast Keto is a delicious and satisfying treat that is perfect for anyone following a low-carb diet. With its rich flavor, crunchy texture, and keto-friendly ingredients, this chocolate bar is a must-have for satisfying your sweet cravings while staying on track with your health goals.
Lemon & Coconut Chia Pot
The Lemon & Coconut Chia Pot from Maggie Beer Gold Coast Keto is a refreshing and nutritious dessert option that is perfect for anyone following a ketogenic lifestyle. This chia pot combines the tangy flavor of lemon with the creamy texture of coconut for a delicious and satisfying treat that is low in carbs and high in fiber.
Whether you enjoy it as a light and refreshing dessert after dinner or as a filling and nutritious breakfast option, the Lemon & Coconut Chia Pot is a versatile and convenient choice for anyone looking to add some variety to their keto meal plan. With its simple ingredients and delightful flavor combination, this chia pot is a must-try for anyone seeking a healthy and delicious dessert option on their low-carb journey.
Overall, the Lemon & Coconut Chia Pot from Maggie Beer Gold Coast Keto is a tasty and satisfying dessert option that is perfect for anyone following a ketogenic diet. With its refreshing flavor, creamy texture, and keto-friendly nutrition profile, this chia pot is a delightful addition to your keto meal rotation.
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In conclusion, Maggie Beer Gold Coast Keto offers a variety of delicious and high-quality products that are perfect for anyone following a ketogenic diet. From savory snacks to sweet treats, their range of keto-friendly options is sure to delight your taste buds and satisfy your cravings while keeping you on track with your low-carb lifestyle.
For those new to the ketogenic diet or looking to try out some new snacks and desserts, Maggie Beer Gold Coast Keto is a great option to consider. Their products are made with simple and clean ingredients, free from added sugars and unnecessary fillers, making them a wholesome and satisfying choice for anyone seeking to maintain ketosis and support their overall health goals.
Whether you’re in need of a quick and convenient snack on-the-go, a tasty dessert to satisfy your sweet tooth, or a flavorful ingredient to enhance your favorite keto recipes, Maggie Beer Gold Coast Keto has you covered. With their diverse range of products and commitment to quality, this brand is a top choice for anyone looking to add some variety and deliciousness to their low-carb lifestyle.
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Age is a number. Strength is a choice. Plain and simple. You can't change your age. You can't reverse that number. But at ANY time, you can change your lifestyle habits to feel and move your best. Whether we want to admit and OWN this responsibility...well that's another question. Sorry some tough love but it is true even if I ruffled your feathers. I can tell you that this isn't personal opinion either or based on a single "elite" individual. I've seen clients starting their fitness journeys at 50, 63, 74 and older....more times than I can count. It's NEVER too late to start. But the longer you wait to move forward, the more you put off even ONE. SMALL. CHANGE... The harder you make it on yourself. And the more you're going to feel your age working against you. Because how old we feel has very little to do with that actual number. It has more to do with our lifestyle CHOICES. Ignore aches and pains? They'll add up. Ignore poopy dieting practices? They'll add up. Control what you can control...and you'll be amazed at how confident, strong and FABULOUS you feel till your final day on this planet. Getting older doesn't have to mean feeling old. And while I believe that, yes, our body does change with age as do our needs and potentially goals, we can feel freaking FANTABULOUS at any and every age if we choose to put in the WORK. Here are 7 tips to help you lose fat as you build muscle so you can feel strong at ANY and EVERY age…
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Are you struggling with weight loss and looking for a natural way to achieve your goals? Look no further, because Oprah Keto Gummies Free might be the solution you’ve been searching for. These gummies are formulated with powerful ingredients that can help you reach ketosis faster and burn fat more efficiently. But before you jump on the bandwagon, it’s important to evaluate the offer and understand the benefits it can provide. In this article, we will dive into the details of Oprah Keto Gummies Free, explore the ingredients, benefits, and potential side effects, so you can make an informed decision about incorporating them into your weight loss journey.
Ingredients of Oprah Keto Gummies Free
One of the key factors that set Oprah Keto Gummies Free apart from other weight loss supplements is its powerful blend of ingredients. These gummies are formulated with natural extracts that have been scientifically proven to support weight loss and promote overall health. Some of the key ingredients include:
Green Tea Extract: Known for its antioxidant properties, green tea extract can boost metabolism and aid in fat loss. It also provides a gentle energy boost without the jitters associated with caffeine.
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BHB Ketones: Beta-hydroxybutyrate (BHB) is an exogenous ketone that can help jumpstart the ketosis process in the body. By supplying the body with additional ketones, BHB can enhance fat burning and increase energy levels.
Garcinia Cambogia: This tropical fruit is rich in hydroxycitric acid (HCA), which is believed to suppress appetite and block the formation of fat in the body. Garcinia Cambogia can help curb cravings and support weight loss efforts.
Benefits of Oprah Keto Gummies Free
Now that we have discussed the key ingredients of Oprah Keto Gummies Free, let’s explore the benefits these gummies can provide for your weight loss journey:
Rapid Fat Burning: By promoting ketosis in the body, Oprah Keto Gummies Free can help you burn fat more efficiently and achieve your weight loss goals faster.
Increased Energy Levels: When the body is in ketosis, it relies on fat for fuel instead of carbohydrates, leading to a steady supply of energy throughout the day. Oprah Keto Gummies Free can help boost your energy levels and improve overall performance.
Suppressed Appetite: The natural ingredients in Oprah Keto Gummies Free can help curb cravings and reduce hunger, making it easier to stick to a healthy diet and avoid overeating.
Potential Side Effects of Oprah Keto Gummies Free
While Oprah Keto Gummies Free are generally considered safe for most people, it’s important to be aware of potential side effects that may occur. Some individuals may experience mild digestive issues such as bloating, gas, or diarrhea when first starting the gummies. These side effects are usually temporary and can be minimized by staying hydrated and adjusting the dosage if needed. If you have any concerns or pre-existing health conditions, it’s always best to consult with a healthcare provider before incorporating any new supplement into your routine.
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