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| What I learned at the John Berardi Seminar by Nathan Donahue -------------------------------------------------------------------------------- What I Learned at the John Berardi Seminar Who is John Berardi? Dr. John Berardi, president and founder of Science Link, Inc. completed his doctorate at the University of Western Ontario in Canada in the field of exercise biology and nutritional biochemistry. Dr. Berardi's ongoing research into nutritional optimization for athletic performance and body transformation are the basis of the exercise and nutrition system described here on this site and used with our clients. The seminar was held at the Knights of Columbus Hall on McArthur in Vanier (Ottawa). About 40-50 guests showed up to see what JB could teach them and they would not be dissapointed as he had a ton of great information to present. Below are my notes from his seminar: -Metabolism is the key, speed it up any way you can short of drugs -Do what your role models do -Some people's metabolism speed up as they eat more -Increasing the volume of exercise speeds metabolism -G-Flux = Eat More, Exercise More -You can increase calories without getting fat -High Calorie, High Quality Diet -increase sympathetic activity (hormones) -improved nutrient partitioning (calories have to go somewhere) -faster tissue remodeling and turnover -improved micronutrient delivery -Ramp up calories, ramp up turnover = more muscle mass G-Flux: the relationship between energy in and energy out of the body -We need to be more calorie IN-EFFICIENT to lose fat! -The body knows how much food is coming in -expenditure chases intake -the body wants to stay the same -Boost G-Flux to boost metabolism, LBM, and decrease fat mass -Being sedentary lowers your metabolism, that's why athletes can eat so poorly but still look great -Physical Activity is the Key!! -Day to day activity burns a lot of calories -move more, do more -Resting Metabolic Rate accounts for 60-75% calories burned you must increase the metabolism -Increasing your G-Flux makes it hard to get fat -What do we have to do?, Eat more (of the right foods), Exercise more -More than 5 hours per week exercise for weight loss and disease prevention -best to mix high and low intensity activity -Some exercise every day throughout the week (a dose a day) -Build your way up to a very high work load of exercise -With the right mix of activities and nutrition, overtraining will not be an issue and you will improve faster than ever -If you are afraid the higher calorie diet will make you fat, measure and adjust every two weeks -You still must be in a negative energy balance to lose fat, but it's harder to out eat a fast metabolism |