Metabolic syndrome can be reversed

through resistance training and nutrition.

Metabolic Syndrome Symptoms:     

      Males  - with a waistline over 40 inches
      
Females - with a waistline over 35 inches
     
 Body fat - percentage over 30%
These are symptoms of metabolic syndrome and it is safe to assume that you are insulin resistant.


Understanding Fat Cells and Muscle Cells
In simple terms, insulin is the vehicle that transports nutrition to your cells -both Fat cells and Muscle cells.  The insulin tells the cell doors to open up

"we got some nutrients to drop off".  When you are insulin resistant, these cell doors are kind of broken and they don’t open right away.  So, a signal goes back to the pancreas and tells the pancreas "we need more insulin to get the cell doors open".  The result is you get a surge of insulin in the blood stream and the nutrients are now being transported at an accelerated speed to the cells.

The problem with this is that muscle cells open slowly and fat cells open fast. So, more of the nutrients are then STORED AS FAT and weight increases.  
This eventually evolves into type 2 diabetes, high cholesterol, high triglycerides, high blood pressure, heart disease and stroke, chronic fatigue so on and so forth…

Spartan Metabolic Weight Loss Training for Optimal Health



Understanding Carbs
There are two kinds of carbohydrates…Fast Carbs and Slow Carbs.
Fast carbs are also known as simple carbs.  Simple carbs being fruit and sugar.  The problem with a fast carb is that it absorbs quickly into the blood stream which causes an insulin spike or an insulin surge in the blood stream.  What happens with an insulin surge is that the nutrients are now being transported at an accelerated speed to the cells.  The problem is that muscle cell doors open slower than the fat cell doors and so more of the nutrients are stored as fat…which causes more weight gain.   


The slow carb...also know as a complex carb… on the other hand absorbs into the blood stream slowly…so you get a slow steady feed of insulin in the blood stream.  Nutrients are now being transported at a slow steady speed to the cells and more of the muscle cells are open to take in more of the nutrients for protein synthesis for muscle repair.  

Understanding Muscles

Muscles are broken down during resistance training and so must have nutrients for muscle repair.  When the muscle is repaired it increases in size.  When there is an increase in lean muscle the resting metabolic rate is increased so that you are now burning more calories and therefore burning more fat.   Your metabolism can be affected immediately through simple changes in nutrition.  

It is a matter of going from eating the wrong food at the wrong time…to eating the right food at the right time.

Eating good foods often
When the body only feeds two to three times a day, the body will adjust to store food rather than burn the food for fueling your body.  "If it is going to be several hours now before I get more food…I am going to have to store this food for later".  The way the body stores food is by turning down your metabolism....which s turning down the resting metabolic rate and therefore burns less calories.  When this happens, food is stored as fat.  
 
When the body feeds four to six times a day (basically every two to three hours) it also adjust accordingly.  "ok I've got more food coming in another couple of hours… so I can use this food for energy"  So, the body turns up the metabolism burners...which turns up your resting metabolic rate...and therefore burns more calories.

Working the Nutritional Plan Numbers
Phase 1 - Nutritional Plan creates a healthy goal of eating around 1,500 calories per day.   Basically  250 Calories per meal x (6) meals per day = 1,500 calories.   

Your resting metabolic rate is somewhere between 1200 to 1500 calories.  ​  

Burning off the more calories (fuel) than you take in is the key to weight loss and better health. 
                                                              low             high
          Resting Metabolic rate           1,200         1,500
​          1 Hour Resistance Training      500            600
​          20 -30 Minutes Cardio               200            300
​          Daily Activity                                300            300

                  Total Daily Calories          2,200          2,700

So, lets assume you are consuming 1500 calories for the day (6 meals at 250 calories) and also assume you are at the low end of "burn rate" of 2,200 calories in a day.  
    Calories In ...              1,500
    Calories "burned"...   <2,200>
    Calories / Fat Loss       <700>
So this creates a 700 calorie deficit which means
you are burning up more calories than you are taking in.
Your body begins to burn fat effectively and efficiently.  (1) pound of fat has 3500 calories
When muscles are broken down during resistance training, they must have nutrients for muscle repair.  When the muscle is repaired, it increases in size.  

When there is an increase in lean muscle the resting metabolic rate is increased so that you burn more calories and therefore burn more fat. 

Email us today @ spartantraining@outlook.com to see how Spartan Training can reverse your metabolic syndrome through resistance training and nutrition.

NUTRITION