Lil Miss Fitness Freak

"And though she be but little, she is fierce"


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All Hail The Skinny Teas…Fitness Friday 39

Do we all know by now that those people on IG who sell Skinny Teas are sell outs?

I really hope that most people don’t still believe that these teas actually cause real weight loss all on their own because..

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..They don’t. #SorryNotSorry

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Apparently everyone loves them. They are super easy to do and voila great results.

~Midsections were made smaller

~Pants sizes were shrunken

~Overall well being was greatly enhanced

~Weight loss goals were met

So what is it?

Basically, many of these teas (some may differ, but I went OG with the Skinny Mint) provide you with a tea or more to drink during the day at specific times. They are said to have these weight loss benefits and you will start to shed the weight and ultimately feel great.

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For example, in this particular TeaTox starter kit (shown above) you get an AM tea that contains:

Green Tea

Nettle Leaves

Yerba Mate

Dandelion

Guarana Fruit

Apparently all of these together are supposed to give you a great boost in the morning.

Then there is a night time tea that contains:

Ginger Root

Lemon Grass

Peppermint

Hawthorn Berries

Orange Leaves

Senna Leaves

Licorice Root

Psyllium Husk

These are supposed to come together to have you feeling restored, less bloated and cleansed.

I will say that the ingredients themselves do have some research to back up their benefits that may include what was mentioned. I will list some below. Overall, these are great natural ingredients but their effects are way blown out of proportion if you ask me. See here for more information on the rest of ingredients.

Nettle Leaves –> Apparently some diuretic properties (mostly animals), antioxidant

Dandelion –> diuretic properties, potential laxative effects, limited research on it’s benefit as a bile stimulant (ie. liver tonic)

Hawthorn –> much of the research done supports benefits for heart disease. Other things include antioxidant properties, diuretic properties, anti-inflammatory.

Ginger–> some support for it as increasing gastric motility, having antioxidant properties and reduction of bloating

Licorice –> anti-inflammatory, protects the cells of the liver (in vivo/animal studies), adrenal support, antioxidant

Realistically, none of these ingredients on their own or used in combination have a strong scientific backing on inducing weight loss on their own. Seems like its a lot of peeing if you ask me…Perhaps if you drink these along with following a fitness and dietary lifestyle that is appropriate for weight loss than you would see those results. At that point though, did the tea really do anything for you?

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Sure, if the above properties are actually valid, perhaps it gave you some natural forms of energy. Perhaps it helped keep things moving so that you felt ‘purified’ or perhaps it helped you feel less bloated due to the diuretic properties in some of the herbs BUT that doesn’t = real weight loss.

I’m emphasizing this because all of the celebrities and ads suggesting that this is some magic gem that will cause weight loss are really being misleading. Oh just drink the tea and you will be skinny they say..

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There is no proof of this and even their products say this!

*This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease. Results may vary from person to person and are not guaranteed.

…Benefits of reading the fine print…

You know what they also say…

This tea should be consumed as part of a balanced diet. Seek professional advice before using if you are under medical supervision. Do not consume this tea if you are pregnant or breastfeeding. If symptoms such as nausea, vomiting or prolonged diarrhea occur desist use and consult your doctor.<- thanks senna leaf…

So, the hopes of many is that they can continue to eat whatever the hell they want and loose weight, but that simply isn’t the case and these products should not be marketed as weight loss tools. Really, even if any weight loss was seen, it would be so minimal or hard to pick out of other lifestyle efforts that they wouldn’t really be able to be acknowledged.

So do yourself a favour and simply watch Kylie Jenner love her some tea and waist trainers and save yourself the $40.

And I’m out.

Happy Friday Friends! 

-Chelsea


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To Count Or Not To Count…

My friends, Happy Thanksgiving week to my American readers, I hope you are going to be enjoying family time this week and some good nomz!

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I wanted to chatter a bit about a topic I have been sitting on for a while…

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Yes dem Macros.

Tricky topic, well I believe it is, and you will see that in the video as I discuss both sides and try to come to a conclusion.

Take a listen and let me know your thoughts.

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Link HERE. I’m sorry I just checked it and for some reason the whole video is not in sync. Take a listen and ignore the fact that it doesn’t match up to my actions. Sorry, damn iMovie.

Happy Humpday friends! 

Do you track?

Do you think people should track?

-Chelsea


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Boozing My Gains Away…? Fitness Friday 22

Does alcohol really make you fat?

This video inspired this post, yes another one from Jeff Nippard because I’m obsessed with all his research focused training and nutrition talks.

Jeff does a great job of summing up to the answer to the above question so I didn’t really need to add much. I recommend you watch the clip but if you really don’t want to, heres the highlights:

~Physically, the alcohol itself doesn’t not lead to weight gain. Just like other macronutrients (which, no, alcohol is not a nutrient), alcohol does contain calories that need to be accounted for. It has ~7kcal to be exact. So, if we are talking calories, if you take in enough alcohol on top of your food intake to go over your nutrient needs, then yes you can gain weight. But it’s not specifically the alcohol itself, its the fact that you went over your intake.

Remember how much additional calories come from the drink mixes themselves!

~If fat loss is your goal and you want to learn how to ‘factor in’ alcohol to not go over your caloric needs, then Jeff states that it is best to reduce your fat intake (rather than carbs, which some do) to compensate for the alcohol. This swap is easier if your are tracking, as you can simply swap the calories, but if you are like most who don’t track, than just keep in mind to eat a lil bit less fat throughout the day. This doesn’t mean starve yourself! Just go for more filling and voluminous foods that are lower calorie.

~Why fats rather than carbs? Jeff said this nicely, but basically alcohol is treated in the body like a poison and, because of that, it is given top priority for metabolic processing. With that being said, lipid (or fat) oxidation than decreases substantially while the liver is busy with the alcohol, which than makes the fat that you consume more likely to be stored. NOTE it’s the calories from fat being stored, not the calories from alcohol. Carbohydrates are not as easily stored as fat (more so used when they are consumed, unless is excess), and therefore it’s best to focus on fat for caloric compensation.

This is of course not necessarily a big issue if you are in a deficit as then storage is not an issue. 

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~While alcohol doesn’t seem to affect testosterone significantly, it does in fact negatively affect protein synthesis. If you are considering recovery from training, Jeff gave a percentage of about 37% from a study looking at the effect of alcohol on post training muscle protein synthesis. That same study did find that if you supplemented with protein shortly after training that this effect is somewhat stunted (down to 24%), but it is something to keep in mind for effective recovery.

Disclaimer: Jeff provided all of the studies in his video for the things and papers he discussed, so if you want references, see his video

So what does all this say?

Alcohol doesn’t technically make you gain weight any easier than another macronutrient, provided you don’t go into a caloric surplus due to your consumption. It can affect your recovery the next day if you were to train via affecting muscle protein synthesis to a degree. He also commented on the other factors of recovery that may be negatively affected such as cognitive function which would impact your performance.

What I take from that is the fact that you will probably go into your workout and have a crappy lift because you lack concentration, are probably dehydrated and most definitely just aren’t feeling on par. If you cannot push as hard or reach the same intensity, your overall session will not be optimal. That’s just the way it is.

That being said, once and a while you really don’t have to worry. It’s not going to affect you in the long run. However, you may want to think about it more if you happen to go drinking all weekend long starting Thursday night and are wanting to ‘make gains.’

Another paper to take a peek at is this one by Suter and Tremblay (2005) as they discussed the associations between the degree of consumption and weight gain. They talked about the alcohol vs. alcohol calories point in addition to the fact that it appears that alcohol creates a potential for positive fat gain due to reduced fat oxidation and thus causing excess fat calories to than be more likely to be stored. This stored was also notably more in the abdominal area.

Hope you enjoyed this post and I have a very happy Friday friends!

-Chelsea