Fructose Can Make You Obese and Leads to Type 2 Diabetes

Fructose Can Make You Obese and Leads to Type 2 Diabetes

Did you know that Type 2 Diabetes and fructose are directly linked?

I’ve talked to so many people over the past year that have gone onto these juice diets, so I thought I’d take the time to set the record straight about how healthy they really are. Some people claim to lose weight, especially in the beginning, but usually end up bigger than before once they go back to eating solid foods.

Let’s be logical here, losing weight and losing fat are not the same thing.

IS FRUIT HEALTHY?

There are lots of great vitamins and minerals in fruit, no doubt. However fruit is full of fructose, which is a sugar. The liver normally converts sugars into fat to be stored throughout the body & organs, but fructose is the only sugar that it cannot process. Instead fructose builds up in the cells and organs creating a resistance to insulin keeping glucose (the form of sugar that your body CAN use) out, causing it to spill back out into the blood stream. This keeps the blood-sugar levels elevated.

WHY IS INSULIN RESISTANCE BAD?

Insulin resistance leads to Type 2 Diabetes and will keep you in a fat-storing state. Eventually, the pancreas loses the ability to produce insulin. Maintaining high levels of fructose in your diet will fast track this process. Avoiding sugary drinks that contain high fructose corn syrup, or glucose-fructose-syrup, and fruit that is high in fructose is definitely a great idea.

CONCLUSION

Stick to vegetables as much as possible!

I do my best to explain in this video, but if you want to dive deeper into this subject yourself I highly recommend reading ‘The Diabetes Code’ by Dr. Jason Fung. I think it is also available in audio format.

 

Stand-on-the-Band Kettlebell Swing

Stand-on-the-Band Kettlebell Swing

This is an advanced level kettlebell swing that will help take your hip thrusting power to the next level.

WHO SHOULD USE THIS EXERCISE?

Gym rats working at an intermediate-advanced level that have already mastered the standard swing. Females should be able to swing a minimum of 16kg for ten repetitions, and males 24kg, without a resistance band, before moving on to this exercise.

WHICH MUSCLE GROUPS DOES A KETTLE BELL SWING WORK?

  • Hamstrings
  • Gluteus Maximus

KEY POINTS:

  • Keep your chest high, ass out, and core tight
  • Hold the kettle bell by the handle with both hands
  • Thrust your hips to swing the kettle bell towards the ceiling
  • Keep your bodyweight on your heels

 

Stand-on-the-Band Single Arm Dumbbell Row

Stand-on-the-Band Single Arm Dumbbell Row

I’ve tweaked this classic dumbbell row to accommodate more resistance for home training routines. I’m not saying that I’m first to think of it, but I’m definitely the coolest, 😀

WHO SHOULD USE THIS EXERCISE?

Anyone can use this exercise at any level of your fitness journey. As I mentioned, it is great for home training, but there is no reason why I can’t also be used in the gum.

TARGETED MUSCLES:

  • Latissimus Dorsi
  • Read Deltoids
  • Biceps

 

Stand-on-the-Band DB Goblet Squat

Stand-on-the-Band DB Goblet Squat

This is a cool lil’ hack for goblet squats! If you’re training at home with minimal equipment and find it difficult to increase your resistance when squatting, then here’s a nifty way around it.

WHO SHOULD USE THIS EXERCISE?

If you’ve been training for at least a few months at least and have advance past the functional stage, then this is for you.

TARGETTED MUSCLES:

  • Gluteus Maximus
  • Hamstrings
  • Quadriceps

KEY POINTS:

  • Loop the band around your feet, so that you are standing on it
  • The dumbbell should be under both straps of the resistance band
  • Squat down, and twist the dumbbell into a goblet position in front of your chest, in order to get into the starting position
  • Keep your chest high, back straight & core tight
  • Squat ass-to-the-grass, using full range of motion
  • Drive your heels through the floor when ascending

 

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