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Tuesday, February 18, 2014

Get Cold!

Not so much in Oklahoma anymore due to our warm up but for all of those still dealing with the arctic cold up north, take
advantage of it while you can.

"If you don't put on a jacket when you go outside you're going to catch a cold...".

Most of us would be rich had we received a dollar every time we heard this.  Regardless of the advice, do you want to accelerate fat loss by up to 15%?  Contrary to popular belief strategic use of cold therapy can have many health benefits including building your immune system as well as assisting in weight loss.

Cold therapy has been shown to boost your immunity by putting your immune system into hyper-drive when it needs to respond to an illness within your body.  Cold therapy can increase this immuno-stimulating effect which is thought to be due to the increase in circulating norepinepherine. Preheating can also enhance the benefits of cold therapy (more on this in a moment).

Cold can stimulate the circulation of adiponectin which is secreted by fat cells and increases the breakdown of fatty acid in the cells while also stimulating the uptake of glucose into muscles (which is perfect for us because it keeps it out of fat cells).  It also stimulates brown-adipsose (fat) tissue (BAT).  This tissue helps dissipate excess calories as heat and is commonly found in the lower neck and upper back areas.

Now, how many people hate being cold?  Yes, that is what I thought but it might be worth the few minutes of being uncomfortable for the results.  See protocols and Video on cold therapy below.



The Fun  Begins:

Protocol 1:
-Place an ice back on the back of your neck/upper traps for 30 minutes a night (preferably before bed).  This is best done at night due to the fact that insulin sensitivity is lower than in the morning.  I found this to be best done when reading or watching TV before bed.

Protocol 2:
-The one I've found to be most effective (but not the most fun). If you shower daily, at minimum, you can kill two birds with one stone.  Take 5-10 minute cold showers.  Begin in your normal/hot temperature water for 1-2 minutes over your body and then step out to put on shampoo and face wash.  Turn the water to cold (your definition of cold) and rinse out your hair and wash off face.  Then turn to the water and back in (come on move quicker) so the water is hitting you on the lower neck/upper back and stand for 1-3 minutes.  Then apply whatever you use to clean yourself and finish up.

It is common to sweat sometimes after one of these as your body is burning lots of calories to produce the heat to warm yourself up.

Protocol 3:
-The least painful of the three but shown to be effective none the less.  Immediate upon waking up consume 500 mL of ice cold water on an empty stomach.  This has been shown to increase resting metabolic rate (RMR) up to 30%.  Eat your breakfast 20-30 minutes afterwards.

Check out the attached video link to see more ideas for accelerated fat loss using cold therapy.  Enjoy and get cold.

References:
Tim Ferriss: The Four Hour Body


"If you don't put on a jacket when you go outside you're going to catch a cold...".

Most of us would be rich had we received a dollar every time we heard this.  Regardless of the advice, do you want to accelerate fat loss by up to 15%?  Contrary to popular belief strategic use of cold therapy can have many health benefits including building your immune system as well as assisting in weight loss.

Cold therapy has been shown to boost your immunity by putting your immune system into hyper-drive when it needs to respond to an illness within your body.  Cold therapy can increase this immuno-stimulating effect which is thought to be due to the increase in circulating norepinepherine. Preheating can also enhance the benefits of cold therapy (more on this in a moment).

Cold can stimulate the circulation of adiponectin which is secreted by fat cells and increases the breakdown of fatty acid in the cells while also stimulating the uptake of glucose into muscles (which is perfect for us because it keeps it out of fat cells).  It also stimulates brown-adipsose (fat) tissue (BAT).  This tissue helps dissipate excess calories as heat and is commonly found in the lower neck and upper back areas.

Now, how many people hate being cold?  Yes, that is what I thought but it might be worth the few minutes of being uncomfortable for the results.  See protocols and Video on cold therapy after the JUMP.


The Fun  Begins:

Protocol 1:
-Place an ice back on the back of your neck/upper traps for 30 minutes a night (preferably before bed).  This is best done at night due to the fact that insulin sensitivity is lower than in the morning.  I found this to be best done when reading or watching TV before bed.

Protocol 2:
-The one I've found to be most effective (but not the most fun). If you shower daily, at minimum, you can kill two birds with one stone.  Take 5-10 minute cold showers.  Begin in your normal/hot temperature water for 1-2 minutes over your body and then step out to put on shampoo and face wash.  Turn the water to cold (your definition of cold) and rinse out your hair and wash off face.  Then turn to the water and back in (come on move quicker) so the water is hitting you on the lower neck/upper back and stand for 1-3 minutes.  Then apply whatever you use to clean yourself and finish up.

It is common to sweat sometimes after one of these as your body is burning lots of calories to produce the heat to warm yourself up.

Protocol 3:
-The least painful of the three but shown to be effective none the less.  Immediate upon waking up consume 500 mL of ice cold water on an empty stomach.  This has been shown to increase resting metabolic rate (RMR) up to 30%.  Eat your breakfast 20-30 minutes afterwards.

Check out the attached video link to see more ideas for accelerated fat loss using cold therapy.  Enjoy and get cold.

References:
Tim Ferriss: The Four Hour Body
Ray Cronise: www.raycronise.com


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