Glycemic Index and Glycemic Load: Know the Difference



By Amber Alexander

Amber Alexander

Much of dieting focus recently has been placed on the glycemic index. While understanding and managing the glycemic index is important, it's equally important to go one step further and understand glycemic load. The glycemic load is a relatively new way to measure the impact of food to blood glucose levels. Simply put, glycemic index represents glucose conversion speed, while glycemic load represents the amount of glucose created.

So What's the Glycemic Index?

The glycemic index is the relative degree to which blood sugar increases after the consumption of food, that is, relative to the effect of pure sugar. High glycemic index foods can raise blood glucose levels very quickly, as well as insulin levels. In contrast, low glycemic index foods don't significantly raise blood glucose levels and insulin levels after eating. Pure glucose is given a value of 100 while other foods are given an index number representing its relative effect on blood glucose levels.

For example, sweet corn has an index number of 55 meaning it raises blood glucose levels 55 percent as much as pure glucose. Generally, foods below 55 are considered low glycemic index foods, 55-70 represents mid-glycemic index foods and over 70 are considered high glycemic foods. Previous belief was that simple sugars dramatically increased blood glucose levels while starches such as potatoes and bread were digested slowly. The results from numerous studies, however, show this is not the case. Potatoes, for example, reported an average index of 84, making it one of the higher glycemic foods available.

Get The Six Pack You've Dreamed Of!

By Amber Alexander

"How do I get six-pack abs?" How many times have you heard this question or even asked it yourself? The answer may seem complex and shrouded in mystery because popular culture throws so many "solutions" at us. We've all seen a thousand gadgets, supplements, and "30-day" programs all promising a quick and effortless path toward the coveted "six pack".

Truth is, the formula for ab definition is simple, however actually getting ab definition is hard work.

The first step toward ab definition is to build mass in the rectus abdominus, or the main wall of stomach muscles where the six pack is found. And here's a revelation - for most people standard crunches or sit ups won't get it done.

Think about how you'd build your bicep up - full range of motion, loading up heavy targeting 8-10 reps X 4 sets with maximum effort and failure about half way through the fourth set. But think about building your bicep the way most people approach their abs - limited range of motion and minimal resistance for 3 sets of 25 reps. How much do you suppose this would grow your bicep? While you'd build bicep endurance, your ability to grow the muscle would be severely limited.

So why would you try to grow your abs this way? Primarily because this is how we've all been taught to address ab strength since sixth grade.

The key to ab growth is the same as any other muscle - heavy resistance and low reps pushed to failure. A simple way to get started is getting on any ab crunch machine and weighting the same as any target muscle - 8-10 reps X 4 sets, hitting maximum effort and failure half way through the final set. Do this and watch ab growth take off. This will grow the abdominal peaks, and the higher the peaks the deeper the valleys, it's this elevation separation that provides "six-pack" definition.

Second, memorize the saying "great abs are made in the kitchen" because it's profoundly true. You could add massive abdominal gains and deep muscle trenches, but if it's all covered with body fat then it won't matter. Think about your yard covered in snow, you see no details, only smooth surfaces because the snow has filled in all of the detail.

This means that men will need to be below about 12% body fat and women will need to be below about 15% body fat.

If you're not willing to be disciplined on your diet, don't even waste your time building abdominal muscle mass because no one will ever see it beneath the body fat.

So remember, for six-pack abs 1) do heavy resistance for low reps to failure and 2) get diet discipline to drop the body fat so your hard work shows through!

Amber is a figure competitor, fitness instructor, fitness model and a candidate for Bodybuilding.com's BodySpace spokes model, her username is Amber3478. Vote for Amber at the BodySpace spokes model contest site now!

BodySpace - Your Key for Fitness Goal Achievement!

Amber Alexander

By Amber Alexander

It's happened to you or to someone you know - starting into a combined fitness and weight loss program with great intentions. But after a short period the goals get lost in a sea of busy schedules, conflicting priorities, and weakening motivation.

What went wrong?

Most times it's lack of support. Studies show that people surrounded by a solid support system, be it family or friends, are much more likely to achieve success with their fitness goals.  However, often times this need for support goes unsatisfied. 

One solution to this is BodySpace, Bodybuilding.com's online fitness social community.  Here you'll find literally hundreds of thousands of like-minded fitness individuals sharing information about their fitness journeys.

Most importantly, you'll find support.

BodySpace members create profiles about themselves, about their goals, and about their progress.  Communication among the community members is excellent, with an abundance of encouragement and goodwill toward people of all ages and fitness abilities.  Membership is totally free, an incredible value for anyone with a fitness goals that wants to share with others.

So go check it out! Click here to go to BodySpace now, create an account and join the community! 

Amber is a figure competitor, fitness instructor, fitness model and a candidate for Bodybuilding.com's BodySpace spokes model, her username is Amber3478. Vote for Amber at the BodySpace spokes model contest site now!