Articles
Carbohydrates Are Not The Devil
by admin on Oct.21, 2011, under Articles
Carbohydrates… those omnipresent fruits, yams, grains and vegetables, are older than mankind. In recorded history, it appears that the Egyptian culture was the first to ‘mill’ their high-energy grain, removing fiber, as well as much of the nutrition. Bingo-mankind had its first refined carbohydrates.
Sugar was first introduced into Europe around 700 AD when Arabian armies brought sugar cane from Northern Africa. Sugar then slithered into Spain, Sicily, and the surrounding areas of the Mediterranean. Sugar was known as “white gold” and was a luxury only the extremely wealthy could afford. With the exploration of the New World, sugar trade became more profitable, and even Christopher Columbus brought sugar cane cuttings to the Americas.
By the time of the American Industrial Revolution, the sugar refining business blossomed. Around 1900, the first sugar-in-the-box product was introduced to the American consumer. Today, the average sugar consumption in America is a mind-blowing per capita consumption from all sources of 160 lbs. per year, 40 teaspoons per day.
The opinions regarding sugar, particularly among athletes and weight conscious individuals, have violently changed since 1900! Instead of white gold some even call sugar white death. For example, If you are a devout Dr. Atkins fan you probably think that eating carbs is analogous to driving drunk (maybe ketogenic stupor driving). But, are carbs the most horrific poison ever created – or are they more of a missing link to huge gains in energy, strength, and a diesel physique?
What Are Carbohydrates?
Carbohydrates are complex chemical compounds composed of carbon, hydrogen, and oxygen (CH2O). Carbo-hydrates are the key source of energy (fuel) in the human body. Carbs contribute 4 kilocalories (kcal) per gram by weight. Carbs can be converted in the body into either glucose (desirable) or fat (undesirable). Your body requires carbohydrates to burn fat. You typically store about 200 grams of carbohydrates in the muscles and another 90 grams in the liver. Your liver stores are used as fuel for the brain and typically remain untouched during times of muscular distress.
Carbohydrates are generally categorized as simple or complex and are more specifically classified as monosaccharides, oligosaccharides, or polysaccharides.
Monosaccharides:
Monosaccharides include simple sugars such as fructose (fruit sugar), glucose (blood sugar), galactose, and ribose. These compounds are the only carbohydrates that can be directly absorbed into the bloodstream through the intestinal lining and have a more immediate effect on blood sugar levels. Simple sugars are building blocks to complex oligo- and polysaccharides, some of which can contain up to several hundred units of simple sugars.
Oligosaccharides:
Oligosaccharides include disaccharides such as lactose (milk sugar), maltose (malt sugar), sucrose (table sugar), trisaccharides (raffinose), and tetrasaccharides (stachyose). Some are non-digestible such as inulin and found naturally in foods.
Some are non-digestible oligosaccharides that serve as substrates, regulate metabolic pathways and even trigger hormone secretion. Inulin (known as fructooligosaccharides or FOS) is unique. Inulin is a naturally occurring complex carbohydrate, found in over 36,000 different plants worldwide and has been consumed for centuries by numerous cultures. It comes from such sources as artichokes, asparagus, garlic, onions, and wheat.
In the US, the majority of the average 2.6 grams consumed daily comes from wheat and onions. This amount, though, is simply not large enough to reap its numerous benefits which include, improved immune function, digestion, cardiovascular and circulatory function, as well as maintenance of cholesterol and improved mineral and amino acid absorption. Inulin decreases the rate of dietary carb conversion to fat, while simultaneously increasing glycogen production in the liver, It also inhibits lipogenesis, suppresses appetite, and increases metabolism by stoking metabolism (heat production) in response to food consumption.
Polysaccharides:
Polysaccharides include starch and comprise approximately 90% of all naturally occurring carbohydrates. The main polysaccharides are glycogen, starches and fibers. In the human body, the main form of carbohydrate storage in the liver and muscle tissue is glycogen. It is readily converted to glucose as needed by the body for energy.
Starches are a naturally abundant nutrient carbohydrate. Starches are polymers of glucose and are primarily of plant origin, found chiefly in seeds, fruits, tubers, roots, and stem pith of plants, corn, potatoes, wheat, and rice. Starches are water soluble, tasteless, and lack defined shape or structure.
‘Dietary fiber’ dates way back to the early 1950′s when it was first used to describe the unavailable carbohydrates in foods. Fiber itself has no calories because the body cannot absorb fiber. Foods that are high in fiber, low in fat and calories. Fiber can be divided into two categories according to its physical characteristics and effects on the body, insoluble and soluble. Each form functions differently and provides different health benefits.
Good Sources Of Insoluble Fibers Include:
• brown rice
• dried beans
• popcorn
• seeds
• vegetables
• wheat bran
• And whole grain products such as breads, cereals, and pasta.
Good Sources Of Soluble Fiber Are Fruits Such As:
• apples
• grapes
• oranges
• peaches
• pears, as well as barley, oat bran, oatmeal, rye, seeds, and vegetables.
Although fiber is not considered an essential nutrient, the U.S. Surgeon General and many professional health organizations recommend a diet containing 25-50 grams a day. The average American consumes half the recommended amount, averaging only 10-15 grams daily.
Increasing your consumption of unrefined complex carbohydrates is the easiest way to increase fiber intake and may reduce your cholesterol and resting blood sugar.
What About Glycerine?
Glycerine (glycerol) is a sugar-alcohol. The FDA currently requires that glycerine be listed on food and supplement labels as a carbohydrate by “difference.” According to the FDA this is done to classify glycerine under one of the macronutrient categories, carbohydrate, fat, or protein. But – Glycerine is not a fat because it lacks essential fatty acids. Glycerine is not a protein because it does not contain an amine (nitrogen) group.
Many sports nutritionists, chemists and manufacturers hold that glycerine is very different structurally and functionally from carbohydrate. Carbohydrates are polyhydroxy aldehydes or ketones, or substances that yield such compounds on hydrolysis. Glycerol is a tri-hydroxy alcohol (a three-carbon compound) and is found in virtually every cell of every living organism. Energy-wise, glycerine yields 4.32 calories per gram when oxidized to carbon dioxide and water, whereas carbohydrates yield 3.5-4.0 calories per gram.
Metabolically, the glycerine impact on blood sugar and insulin is negligible. In fact, glycerine and other sugar alcohols like maltitol, sorbitol, mannitol, and xylitol, have been utilized in diabetic foods and candies for years for this very reason. While the total energy yield (calories) needs to be accounted for, glycerine is perfectly acceptable in virtually any diet and nutrition program due to its negligible effects on blood sugar and insulin.
Glycemic Index vs. Glycemic Load
The glycemic index (GI) is a ratio, a calculation of how high your blood sugar rises in the 2 hours after you eat a high-carbohydrate food (in relation to a glucose standard that is 100, the maximum). Specifically, what happens after you ingest 50 grams of any carbohydrate?
The glycemic load (GL) operates on the same basic concept, but is based on serving size. GL is a measure of your blood sugar response after you eat a normal serving size, regardless of the number of grams of carbs contained in the food.
High glycemic index foods trigger a rapid rise in blood sugar, which stimulates the release of insulin. A number of researchers postulate that in addition to contributing to a number of health concerns such as type 2 diabetes, heart disease, and even cancer. This rapid and too frequent rise in insulin, contributes significantly to obesity.
The process increases enzymes responsible for storing fat, reduces your ability to burn fat as energy and actually stimulates appetite. If you eat high glycemic foods you tend to eat more since they don’t contribute much toward satiety (feeling of fullness) thereby causing your appetite to return a lot quicker.
If you know your carbs’ GI values, choose carbs with a GI below 55 and limit those above 70. Also, eat smaller, more frequent meals because this will keep your blood sugar levels stable and minimize insulin production.
Carbohydrates: Maximize Recovery, Performance And Lean Muscle
Carbohydrates are of primary importance to bodybuilders and other athletes seeking to maximize lean muscle mass. They are “protein sparing” which simply means that if you have sufficient carbohydrates present (full glycogen stores), protein will be used primarily for growth and repair. If you do not have sufficient carbohydrate, you may use protein for fuel/energy, instead of for growth and repair of muscle!
Carbohydrates are strongly anti-catabolic. Carbohydrates eaten right after weight lifting will help prevent the breakdown of muscle. Recent studies reveal that carbs combined with protein (particularly in isolate form) are even more effective at providing an anti-catabolic effect, as well as replenishing glycogen.
Carb Suggestions!
• Limit refined sugars (GI above 55) to no more than 15-20% of your total daily carb intake.
• Make unrefined sugars (GI below 55), from fruits, vegetables, and whole grains, the bulk of your carb intake.
• Eat the majority of your daily carbs early, when they will be burned as fuel.
• Timing is important. Consume a mix of complex and simple carbohydrates, the majority, and high glycemic with protein, immediately post-workout. A good rule of thumb for hard training athletes is 0.5-0.7 grams of carbs per pound of bodyweight and a 3:1 carb to protein ratio. For example, 180 lbs. – eat 90-126 grams of carbs and 30-42 grams of protein. To burn fat, avoid sugar at least 2 hours before exercise.
If you find it difficult and/or inconvenient to eat whole-food-based carbs after your workouts, try one or more of these delicious and convenient carb-based supplements:
Select High-Quality Carb-Containing Products:
• Optimum Nutrition After Max
• Simply Gain
• Met-RX Anabolic Recovery
• Musclelink RecoveryX
• Optimum Nutrition GlycoLoad
• Optimum Nutrition Opti-Pro Meal Powders
Sugar: – Finding Sugars On A Food Label
• Brown sugar
• Corn sweetener
• Corn Syrup
• Dextrose
• Fructose
• Fruit juice concentrate
• Glucose (dextrose)
• Granulated sugar
• High-fructose corn syrup
• Honey
• Invert sugar
• Lactose
• Maltose
Author: Planet Muscle
Everything You Need To Know About Carbohydrates
by admin on Oct.15, 2011, under Articles
Carbohydrates have been receiving a lot of attention in recent years due to the popularity of Low Carbohydrate Fad diets. The key word being FAD! Please, just as a note, if any of you or your loved ones are thinking of doing a low to no carbohydrate diet in the hopes of losing fat, Read this first!
The following article will change how many of you look at Carbohydrates. Once you understand how carbs work in your body, you can maximize energy and yes loose fat while taking in a fairly high carbohydrate diet.
What Are Carbohydrates?
Carbohydrates (Dymatize Flud 100% Wazy Maize) are everything from sugars to pasta and breads. The one thing all carbohydrates have in common, is they are all composed of one of three monosaccharides, (Mono = One, Saccharide = Sugar). These three monosaccharides are Glucose (dextrose), Fructose (levulose or fruit sugar), and Galactose. All of these three molecules are composed of Carbon, Hydrogen and Oxygen. They all have different shapes, and these different shapes give each sugar its unique properties such as taste.
Glucose – Glucose has a chemical composition of 6 carbons, 12 hydrogen, and 6 Oxygen. This is the only sugar that affects blood sugar. Glucose, when present in excess in the bloodstream is stored in the muscles as Glycogen. Glycogen is just a big string of glucose molecules. I’ll touch on this more later on.
Fructose – Fructose has the same chemical composition of Glucose, however has a different shape. This different shape means it reacts with your body differently. Fructose is the sweetest tasting of the three simple sugars. It is absorbed into the bloodstream, however does not affect blood sugar levels. Remember that only Glucose affects blood sugar levels.
Fructose, when absorbed into the blood is taken to the liver, and broken down into its 6 Carbons, 12 Hydrogen’s, and 6 Oxygen’s, and re-formed into a glucose molecule. It is then and only then that the former fructose molecule is released into the bloodstream. Because it is now in the form of glucose, it does have an effect on blood sugars, and can be stored in muscle cells as glycogen.
Galactose – Galactose again has the same chemical composition of Glucose; however this sugar is only present in Milk. Galactoses, along with glucose form the sugar in milk, Lactose, which is a disaccharide.
Disaccharides are two simple sugars bonded together. Like the monosaccharides, there are three Disaccharides; Sucrose, Lactose, and Maltose.
1. Sucrose = Glucose + Fructose
2. Lactose = Glucose + Galactose
3. Maltose = Glucose + Glucose
Beyond this there are numerous combinations of simple sugars. Anything larger than a disaccharide, but smaller than 6 monosaccharides, is known as an oligosaccharides. These are only faintly sweet, and are also known as maltodextrins.
Polysaccharides are starches. Starches are long chains of sugar molecules joined together like the beads on a string of pearls. Starch is the plants version of Glycogen. It is not sweet tasting at all. (Think of a potato.)
Fibers
Dietary fibers are large carbohydrate molecules containing many different sorts of monosaccharides. The key difference between fiber and other carbohydrates is that they are not broken down by the human digestive system. Fibers will remain unchanged until they reach the large intestine.
There Are Two Types Of Fiber:
1. Soluble
2. Insoluble
Soluble fibers can be dissolved in water. (Hence the name) These fibers are beneficial in that they can slow the speed of digestion due to their thickness.
Insoluble fibers are such things as cellulose and are insoluble in water. Fruits are an example of a source of soluble fibers, and vegetables are a source of insoluble fibers. Insoluble fibers do not affect the speed of digestion.
Digestion Of Carbohydrates
To absorb the nutrients from the food we eat, food must be broken down into a form we can absorb through our intestine walls. The process of digestion starts in the mouth with an enzyme called amylase. Amylase is present in the saliva and begins the breakdown of long chain starch molecules into shorter chain molecules (maltodextrins). This digestion however stops due to the acids in the stomach.
The stomach acids denature or destroy amylase. This is where the food swallowed is broken down further, but only in the physical sense. The food is only broken into smaller pieces. It is not until these smaller pieces reach the small intestine where the chemical breakdown continues. This is where fiber can come into play. As I said above, fiber can delay food from emptying into the small intestine.
This Has Two Benefits:
1. Number one, any carbohydrate digestion to be done in the small intestine is delayed.
2. Number two; it gives you the feeling of satiety, or satisfaction from a meal.
In the small intestine, huge amounts (more than needed) of amylase are secreted and go to work on breaking down the carbohydrates. This is where speed of absorption depends on the kind of starch. The larger the molecule, the longer it will take to break down, and therefore to be absorbed into the blood.
A Quick Note On Energy Systems
Your body burns Alcohol, Protein, Carbohydrates and Fat, in that order. Because there is no place to store alcohol in your system, it is used first. The fuel our body uses is almost always a mix of carbohydrates and fat. The mixture depends on your insulin levels.
Insulin when in the blood stream basically causes your body to store glucose as glycogen. If insulin levels are low, meaning, you haven’t consumed a meal high in carbohydrates in some time (ex. First thing in the morning) than the fuel mix is primarily fat. On the other hand, following a large carbohydrate meal, Insulin levels are high, and the mix is primarily Carbohydrates.
Insulin also has a role in the storage of free fatty acids as body fat. So, what we can take from all of this is that, if we keep our insulin levels low, than we will end up with a fuel mix of primarily fat. Now, the big question is HOW do we keep insulin levels lowered?
To answer this question we must look at the TYPE of carbohydrate. This doesn’t mean simple and complex carbs, as many people still think. This is where we will meet your new best friend. It’s called the Glycemic Index. Get to know each other; I’ll help with the introduction.
The Glycemic Index
The glycemic index is one of the most important aspects to consider when deciding what carbohydrates to incorporate into your diet. What it is, is every food (carbohydrate) is given a rating. This rating is related to its effect on spiking your blood sugar.
This is important because when your blood sugar spikes, your pancreas secretes the hormone insulin to shuttle this glucose from your blood into your body cells. The glycemic index is based on a base value of glucose. Glucose, which can be almost immediately absorbed into your blood, is given a value of 100. Values of other foods are based on their comparison to glucose.
For example, if a low glycemic index carbohydrate is consumed, (for example a Glycemic index of 70) it means it is absorbed present in the blood about 30% slower than glucose is. This is important because, with the slower absorption comes less of an insulin spike.
This, again means, your body relies more on fat than carbs for everyday energy activities. As well, the slower the carbohydrate is absorbed, the easier time your body has of storing it, and the more energy will be stored in your muscle cells.
Weight Loss
If you are looking to loose weight and keep the carbs in your diet, the best idea is to consume low to moderate glycemic index carbohydrates, therefore, avoiding an insulin spike. One disadvantage to having an insulin spike due to a high glycemic index carbohydrate is overeating.
Have you ever noticed when you are at the movies and you have just a small handful of candy, you are fine for about 10 to 20 minutes, but then you just can’t help but have more. The reason behind this is that when you first consume the high sugar candy, your body absorbs it and blood sugar levels are raised. In response to this your body triggers the pancreas to release insulin.
This insulin spike, because it is so rapid, is often a little too much. What this means is your blood sugar levels drop slightly below what they were before eating the candy. When your body senses the low blood sugar, it releases hormones which trigger hunger. It is your body’s way of controlling the blood sugar. If insulin levels are too low, it triggers hunger, and you eat, raising them up, if it is too high, you feel somewhat satisfied, not eating, giving your body a chance to store the blood sugar as muscle glycogen.
Remember just because a food has a low GI value, you must also take into consideration the amount or grams of carbohydrate being consumed. Here’s something to think about; In Asia, the base of the population’s diet is rice and grains (Carbohydrates, moderate to low glycemic index).
In Asia, obesity is virtually non existent. Here in North America, where the trend is either low carbohydrate diets, or an extremely high sugar, high protein diet, obesity is an epidemic. Now I know that there are a lot more factors to think about when making a statement like that, but it is something to think about.
Why has this only recently become a problem? Why haven’t we seen obesity problems in early years of history? The answer to this is that in previous years, the population primarily consumed lower glycemic index carbohydrates. There was no sugar pops, or pop tarts, or frosted flakes. Ask your grandparents what they ate on a regular basis and I bet the majority of them had a base diet of low glycemic index carbohydrates.
Carbohydrates & Athletic Performance
For Athletes seeking peak performance in events, (such as a bodybuilder seeking a kick ass workout) there are times when you need low glycemic index carbohydrates (such as before a workout) and times when a high glycemic index carbohydrate is beneficial (immediately after and even during a workout). It is important to note that for this strategy to work, the overall consumption of carbohydrates must be high.
(We are assuming this is during a mass gaining period for bodybuilders).
As I mentioned before, carbohydrates are broken down into simple sugars, absorbed into the blood, and stored in the muscle cells in the form of glycogen. This glycogen is then broken down as needed to provide energy for working muscles. If carbohydrate amounts are low, there is not the maximum storage of glycogen in the body (approximately 500 grams for the average person).
Not having enough total carbohydrate consumption will lead to a shortage in energy during exercise requiring glycogen due to a reduced amount being stored. Simply put, if you don’t provide your body with enough carbs, not enough will be stored and there will be a shortage during exercise. Almost all glycogen stores are used up after about two hours of strenuous exercise. This is called hitting the wall. When all things are equal in a race, or activity, involving strenuous exercise, it will come down to who has the highest glycogen stores.
Low GI foods have been proven to extend endurance when eaten alone one to two hours before an activity. Scientists compared cyclists performance after eating the same amount of carbohydrates, one group eating lentils (a low GI food) and the other eating potatoes (a high GI food). Both groups cycled at the same intensity however the group that had eaten the lentils was able to maintain this intensity for 20 minutes longer than the potato group. Several other studies have confirmed these results.
You may be asking, how the time to exhaustion of cyclists applies to my workout. Well, it does and it doesn’t. The benefits of consuming a low GI food before a workout will only be seen in strenuous events lasting around 90 minutes. If you are in the gym longer than 90 minutes, or as many of you reading this may be athletes involved in sports such as swimming, soccer, marathons, or triathlons, using low GI foods will benefit you.
If you are a bodybuilder, using low GI foods will not directly have an effect on your workout because your body uses a different energy system to power heavy lifting (involves primarily creatine phosphate). However, using high GI foods after your workout will benefit you by replacing lost energy immediately after a workout.
Another time when using high GI foods will benefit bodybuilders is when taking creatine. Because insulin stimulates the storage of energy systems into body cells, having high insulin levels when taking creatine has been proven to cause a higher absorption of creatine into muscle cells. This is why Cell Tech is creatine mixed with dextrose. (dextrose is another name for glucose, which has a GI value of 100)
Another benefit to knowing about the GI is during Carbohydrate Super compensation diets. Due to the shape of the glycogen molecule, each gram of glycogen is stored with approximately 3 grams of water. As a result muscle cells become fuller when packed with glycogen due to the ensuing water absorption.
When you go through a carbohydrate depletion phase you increase the amount of GLUT 4 receptors, which are just simply the receptors that pull glucose into the cell from the bloodstream. With the increased GLUT 4 receptors, the body is able to pull more glucose into the cell and store it as glycogen. This “super compensation” of glycogen fills the muscle cell with more water than usual, giving your muscles a fuller look onstage.
Why Low Carbohydrate Diets Are Dangerous
Depriving your body of carbohydrates will force your body to go to muscle and fat as energy. Depending on what you are doing, your body will go to muscle tissue when energy is needed immediately, such as High intensity exercise lasting less than 2-3 minutes.
Lower intensity activity, basically, walking, will use primarily fat, however, instead of using carbohydrates as in someone consuming carbohydrates in their diet, your body is forced to use muscle tissue as the secondary ingredient in the fuel mix. This translates to a lot of muscle tissue being broken down to provide energy. More importantly, in low carbohydrate diets you make up for the lost carbohydrate calories by increasing your fat and protein intake.
This increased fat intake can put your cholesterol levels, LDL (low density lipoproteins) levels up through the roof. All in all this translates to a loss in muscle tissue and an increased risk of cardiovascular disease.
“But Ryan, my aunt Edna went on a low carb diet and lost 7 lbs in her first week”.
Here’s why:
Your body stores approximately 500 grams of glycogen. When no carbohydrates are taken in, these stores are used up to supply energy in the fuel mix. So, just in glycogen, she’s lost a half a pound. Good job Edna! But Wait… remember earlier we learned that each gram of glycogen is stored with up to five grams of water (I’ve read everything from 2.3 grams of water/gram of glycogen, to up to five grams of water/gram of glycogen).
For these purposes we’ll assume it’s five grams of water per gram of glycogen. So with the loss of 500 grams of glycogen goes 2500 grams of water. When Edna stood on the scale she must have been thrilled to have lost three pounds of water and glycogen. The additional for would come from a mix of primarily muscle tissue and a minimal amount of fat.
Conclusion
With a broad knowledge of what carbohydrates are and how they work, you can increase performance, maximize weight loss without loosing the energy, improve overall health and maximize energy stores. Be smart with what you read. Exercise and diet is a science and like other sciences it is constantly changing. Use your brain when reading material.
Check to see if it is put out by someone who will directly benefit by you following their advice. And if it sounds too good to be true, it most probably is. Again, if you have any questions or comments let me know via email with the subject of ‘bodybuilding question’. Until next time, stay big, stay hard, and remember… IT’S NOT A GAME!
Author: Ryan Swan
Best Fat Loss Supplements
by admin on Oct.14, 2011, under Articles
Guys and gals, have you fallen off the wagon when it comes to getting to the gym regularly? Do you want to look ripped and lean, but does your pudgy persona more closely resemble a Stay Puft Marshmallow Man? Well, have no fear! Besides working out consistently to build muscle (which will burn fat) and eating a clean diet, you should add to your weight-loss arsenal a bevy of dietary supplements that have been proven to further assist in fat loss. What follows is a primer on the key weight-loss supplements that have science to back them up.
BITTER ORANGE
Bitter Orange, aka citrus aurantium, contains m-synephrine (phenylephrine) and octopamine and has been added to various weight-loss supplements because of its appetite-suppressing effect, as well as its thermogenic properties. Now, bitter orange as a supplement by itself hasn’t been shown to promote fat loss. However, when you combine bitter orange, green tea and guarana, you can increase calorie burning tremendously. Bitter orange plus caffeine is a potent combination that has been proven to enhance exercise endurance by 29 percent. In fact, bitter orange added to caffeine (in coffee) has been shown to significantly enhance body fat loss. (Personal communication, Dr. Ron Mendel. Study is in review)
CAFFEINE
Caffeine is perhaps the one supplement that has as much, perhaps more, scientific proof for its efficacy! Caffeine can ratchet up your body’s metabolic rate such that you burn more calories. Caffeine works very well as a thermogenic aid. People experience a 5 percent to 8 percent increase in metabolic rate as a result of coffee-induced stimulation of energy expenditure. And you’ll find that in addition to bitter orange, caffeine is also added to mixtures containing green tea.
One study involved a low-calorie diet for four weeks that was followed by three months of weight maintenance (WM); during the WM period, the subjects received a green tea-caffeine mixture (270 mg epigal-locatechin gallate + 150 mg caffeine per day) or placebo. High caffeine consumers reduced weight, fat mass and waist circumference more than low caffeine consumers! Thus, high caffeine intake produced greater weight loss through thermogenesis and fat oxidation.
One product that shows promise is OxyELITE Pro by USPIabs, the makers of ultra-premium sports supple-ments. OxyELITE Pro is a pharmacist-formulated fat-burner that’s so targeted, some researchers have called it a “super thermogenic.”
CALCIUM/VITAMIN D
Calcium is clearly great for the bones. And there’s evidence that it can help reduce body fat when it’s consumed in food but not supplements. Researchers discovered that increasing dietary calcium significantly increased weight and fat loss, and increased the percentage of fat lost from the trunk region. Vitamin D intake affects body fat loss, too.The major function of vitamin D is to help maintain normal blood levels of calcium. Recent studies have shown that people with a better vitamin D status respond more positively to hypocaloric diets and lose more body fat. Also, a most recent study has shown that supplemental vitamin D in women increases strength. Thus, this dynamic duo— eating high-calcium foods and taking 1,000 IU-2,000 IU daily of supplemental vitamin D-3—is indeed important for achieving a lean body.
CLA
Conjugated linoleic acid (CLA), docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) belong to different families of polyunsaturated fatty acids (PUFA). EPA and DHA are indeed special fats (see fish fat section below) that we’ll cover later. However, they have similar effects on alleviating obesity and/or preventing obesity.
One of the best studies on CLA involved a trial lasting one year. One hundred and eighty overweight male and female volunteers were randomly assigned to three groups: CLA-free fatty acid (FFA), CLA-triacyl-glycerol, or placebo (olive oil). Researchers found that the average body fat mass in the CLA-triacylglycerol and CLA-FFA groups was 9 percent and 7 percent lower than that the placebo group. Also, subjects receiving CLA-FFA had 2 percent greater LBM than subjects receiving placebo.
Perhaps what was so intriguing about this study was that these changes were not associated with diet or exercise. Meaning, CLA did this by itself. And to top it off, no adverse events occurred in the CLA-consuming groups.The fact that they supplemented for one year does indeed prove that if you stick to the supplement regimen, you will see significant results.
FISH OIL
Like CLA, fish fat (EPA, DHA) is one awesome PUFA or polyunsaturated fat. In fact, a recent study proves that fish oil helps you lose fat! We know from other studies that the substitution of fish oil for other fats in a control diet (52 percent carbohydrates, 16 percent protein, 32 percent fat) influences body fat mass and substrate oxidation (i.e., what fuel you burn) in healthy adults. In this study, six volunteers were fed a control diet (C) for three weeks and 10-12 weeks later, the same diet where 6 grams per day of visible fat was replaced by 6 grams per day of fish oil for another three weeks. And some really great things happened. Even though caloric intake didn’t change, researchers discovered that body fat, as measured by the highly accurate DEXA (dual-energy X-ray absorptiometry), decreased with fish oil. Thus, dietary fish oil reduces body fat mass and stimulates fat burning in healthy adults.
But that’s not all. Scientists studied the individual and combined effects of omega-3 fatty acid supplements (i.e., fish oil) and regular exercise on body composition and cardiovascular health.They took over-weight volunteers with high blood pressure, cholesterol or triacylglycerols and randomly assigned them to one of the following groups: fish oil (FO) only, FO and exercise (FOX), sunflower oil (SO; control) and SO and exercise (SOX). The study volunteers consumed 6 grams tuna FO per day (which equates to about 1.9 grams omega-3 fatty acids) or 6 grams SO per day. The exercise groups walked three days a week for 45 minutes at 75 percent age-predicted maximal heart rate. The authors of the study concluded, “FO supplements and regular exercise both reduce body fat and improve cardiovascular and metabolic health”
I’ll be honest. I think fatty fish is perhaps the single-best food you can eat. And if you don’t eat fish, fish oil supplementation is something everyone must do. The benefits are too great to ignore!
FIBER
Not the most exciting supplement in the world, but nonetheless, fiber does indeed play a role in healthy body composition. Epidemiological studies show that dietary fiber intake prevents obesity. So the more fiber you eat, the less likely it is that you get fat.
The addition of functional fiber to weight-loss diets should be considered as a tool to improve success. Glucomannan (GM) is a soluble, fermentable and highly viscous dietary fiber derived from the root of the elephant yam or konjac plant. Preliminary evidence shows that GM at doses of 2-4 grams per day is well tolerated, and results in significant weight loss in overweight and obese individuals. There is some evidence that GM exerts its beneficial effects by promoting satiety (i.e., feeling of fullness) and fecal energy loss. Also, GM improves blood lipids (cholesterol) and glucose metabolism.
FORSKOLIN
Forskolin is from the Indian Coleus plant (Coleus forskohlii). And indeed, this supplement does improve body composition in overweight and obese people. The evidence is robust.Thirty subjects were studied in a randomized, double-blind, placebo-controlled study for 12 weeks. Researchers found that forskolin significantly decreased body fat percentage and fat mass, as determined by DXA, compared to the placebo group. Additionally, forskolin administration increased bone mass compared to the placebo group, with a trend toward a significant increase for lean body mass. The authors of the study suggest that forskolin may serve as a “therapeutic agent for the management and treatment of obesity.’
GREEN TEA
Green tea extract, with its high content of caffeine and catechin polyphenols, can definitely raise your daily energy expenditure and fat burning. One study looked at subjects who were randomly assigned, on three separate occasions, to three treatments: green tea extract (50 mg caffeine and 90 mg epigallocatechin gal-late), caffeine (50 mg), and placebo, which they ingested at breakfast, lunch and dinner. Consuming green tea extract resulted in a significant increase in 24-hour energy expenditure (4 percent) and a significant decrease in 24-hour RO, indicating a preference toward fat burning.Thus, green tea has thermogenic properties and promotes fat oxidation beyond that explained by its caffeine content per se.
The green tea extract may play a role in the control of body composition via sympathetic activation of thermogenesis, fat oxidation, or both. Recently, a randomized controlled trial involving 60 obese Thai volunteers was conducted on the effects of green tea. All subjects consumed a Thai diet containing three meals for 12 weeks: 65 percent carbohydrates, 15 percent protein and 20 percent fat. At the eighth and 12th weeks of the study, bodyweight loss was significantly different.This study proves indeed that green tea can reduce body-weight in obese Thai subjects by increasing metabolic rate and fat oxidation. Green tea extract can give you that mild ‘burn’ to boost your metabolism. A lot of folks like green tea extract precisely because it is so mild.
MCT OIL
Medium-chain triglycerides (MCTs) belongs in the club of ‘special fats’ similar to CLA and fish fats.That is, they can help you lose body fat. In a recent investigation, 24 overweight volunteers consumed diets rich in MCT or LCT (long chain fats) for 28 days each in a crossover, randomized controlled trial. Researchers found that consuming a diet rich in MCTs results in greater loss of body fat, compared to LCTs.This was due to increased energy expenditure and fat oxidation or burning.
In another study, 17 healthy obese subjects participated in a randomized, crossover inpatient trial. Meals were prepared and consumed onsite for two periods of 27 days. Diets containing 40 percent of energy as fat, with treatment fat comprising 75 percent of the total fat, were designed to supply each subject with his or her individual weight-maintaining energy needs.The MCT diet contained 67 percent of treatment fat as MCT oil (49 percent octanoate, 50 percent decanoate), whereas the LCT diet contained exclusively beef tallow as treatment fat. Researchers discovered that long-term consumption of MCT enhances metabolic rate and fat oxidation in obese subjects, when compared to LCT consumption.
YERBA MATE
Yerba mate (Ilex paraguariensis) has been used as a beverage since the time of the ancient Indians of South America. An animal study reported that yerba mate extract can have a protective effect against high-fat, diet-induced obesity in rats. Another study looked at the effects of a herbal preparation ‘YGD’ containing yerbe mate, guarana and damiana on gastric emptying to determine the effect of the same preparation on weight loss over 10 days and 45 days, and weight maintenance over 12 months. Forty-seven healthy, overweight patients entered a double-blind placebo-controlled parallel trial and took three YGD capsules before each main meal for 45 days, compared with three placebo capsules. Bodyweight was monitored in 22 patients who continued active (YGD capsules) treatment for 12 months.The herb preparation YGD was followed by a prolonged gastric emptying time of 58 minutes, compared to 38 minutes after placebo, so subjects felt fuller for a longer time. Bodyweight reductions were greater afterYGD capsules, compared to placebo capsules. And to add icing to the cake, the active treatment with YGD capsules resulted in weight maintenance of the group.
CAPSAICIN
A recent study combined the supplementation of capsaicin with caffeine to test for the effects on energy expenditure and food intake in human volunteers during 24 hours.The results showed a significant increase in energy expenditure and a decrease in food intake, but it’s unknown whether this effect can be sustained over longer periods of time without undesirable side effects, particularly in overweight or obese individuals. Keep your eye on capsaicin and say, “Pass the hot sauce.” Other research demonstrates that capsaicin and green tea extract might work by decreasing appetite. While many supplement makers claim that their products suppress appetite, few supply any evidence of their effectiveness. Danish researchers studied the effects of capsaicin, CH-19 sweet pepper, and green tea extract on hunger and satiety (feeling of fullness) during negative and positive energy balance.The supplement suppressed appetite in both conditions but worked best during a low-calorie diet. Capsaicin, green tea extract, and CH-19 sweet pepper might be effective supplements for promoting weight loss.
DIETARY PROTEIN
You know why protein is so awesome? Besides its ability to help sculpt lean body mass, protein is actually a fat-burning nutrient. We know that calorie-controlled diets with higher protein can enhance weight loss due to a higher loss of body fat and reduced loss of lean body mass. Scientific studies report beneficial effects associated with increased satiety or feelings of fullness, increased thermogenesis, sparing of muscle protein loss, as well as enhanced glycemic or sugar control.
SOY
Soy is probably the only non-animal source of protein that is of high quality. One study examined 27 untrained healthy subjects aged 18 through 35 who were randomly assigned (double blind) to supplement with whey protein, soy protein or a sugar placebo. Results showed that protein supplementation during resistance training, independent of source, increased lean tissue mass and strength over isocaloric placebo and resistance training.Thus, both soy and whey are better than sugar.
Another study compared soy versus whey. Lean body mass gain was examined in subjects from a university weight training class given daily servings of micronutrient-fortified protein bars containing soy or whey protein (33 grams protein per day, for nine weeks).Training used workouts with fairly low repetition numbers per set. Again, both the soy and whey treatment groups showed a gain in lean body mass, but the training-only group did not.
In conclusion, soy and whey protein bar products both promoted exercise training-induced lean body mass, but interestingly, soy consumption had the added benefit of preserving two aspects of antioxidant function.
And another study found that differences in weight loss and body composition changes between casein and soy treatments were not significant. So, contrary to popular misperception, soy is indeed a high-quality protein that can promote improvements in percent body fat.
WHEY AND CASEIN
Whey is a unique protein in that it confers both a performance-enhancing effect as well as improves health under select clinical conditions. On the exercise side of things, researchers from McGill University in Canada gave 20 young adults (10 men, 10 women) a whey protein supplement (10 grams, twice daily) or a casein placebo for three months. Subjects were monitored for activity.The time spent in moderate and intense exercise was calculated for each time period. Also, the percentage of ‘awake’ time spent being active was determined. Researchers also performed before-and-after measures of lymphocyte glutathione levels, 30-second work capacity on a bicycle and percentage fat.
After three months of the subjects consuming their respective supplements, researchers found that the whey protein group was superior to the casein group in lessening the percentage of body fat and improving exercise performance! It should be noted, though, that another study found that the acute ingestion of both whey or casein protein after exercise resulted in similar increases in lean body protein net balance (i.e., a measure of potential gain in lean body tissue), resulting in net muscle protein synthesis- despite different patterns of blood amino acid responses.
So don’t throw away the casein protein by any means. In fact, I’d suggest that whey protein be your main source of protein right after you exercise, and that casein be your main source of protein that you consume in the evening.
Written by Jose Antonio
References:
Marchisio PF, Sales A, Cerutti S, Marchevski E, Martinez LID: Online preconcentration/determination of lead in Ilex paraguariensis samples (mate tea) using polyurethane foam as filter and USN-ICP-OES. J Hazard Mater, 2005; 124(1-3): 113-8.
Sato R, Helzlsouer KJ, Comstock GW, Hoffman SC, Norkus EP, Fried LP: A cross-sectional study of vitamin C and cognitive function in older adults: the differential effects of gender. J Nutr Health Aging, 2006; 10(1): 37-44.
Personal communication, Dr. Ron Mendel.
Zahorska-Markiewicz B: [Does post-caffeine increase in thermogenesis facilitate the treatment of obesity?]. PolTyg Lek, 1980; 35(19): 697-9.
Acheson KJ, Gremaud G, Meirim I, et al.: Metabolic effects of caffeine in humans: lipid oxidation or futile cycling? Am J Clin Nutr, 2004; 790): 40-6.
Kim MS, Park JY, Namkoong C, et al.: Anti-obesity effects of alpha-lipoic acid mediated by suppression of hypothalamic AMP-activated protein kinase. Nat Med, 2004; 10(7): 727-33.
Arciero PJ, Bougopoulos CL, Nindl BC, Benowitz NL: Influence of age on the thermic response to caffeine in women. Metabolism, 2000; 49(1): 101-7
Neurath AR, Li YY, Strick N, Jiang S: A herpesvirus inhibitor from bovine whey. Lancet, 1996; 347(9016): 1703-4.
Koot P, Deurenberg P: Comparison of changes in energy expenditure and body temperatures after caffeine consumption. Ann Nutr Metab, 1995; 39(3): 135-42.
Bracco D, Ferrarra JM, Arnaud MJ, Jequier E, Schutz Y: Effects of caffeine on energy metabolism, heart rate, and methylxanthine metabolism in lean and obese women. Am J Physiol, 1995; 269(4 Pt 1): E671-8.
Arciero PJ, Gardner AW, Calles-Escandon J, Benowitz NL, Poehlman ET Effects of caffeine ingestion on NE kinetics, fat oxidation, and energy expenditure in younger and older men. Am J Physiol, 1995; 268(6 Pt 1): E1192-8.
Paddon-Jones D, Sheffield-Moore M, Katsanos CS, Zhang XJ, Wolfe RR: Differential stimulation of muscle protein synthesis in elderly humans following isocaloric ingestion of amino acids or whey protein. Exp Gerontol, 2006; 41(2): 215-9.
Hetzler RK, Knowlton RG, Somani SM, Brown DD, Perkins RM, 3rd: Effect of paraxanthine on FFA mobilization after intravenous caffeine administration in humans. JAppl Physiol, 1990; 68(1): 44-7
Astrup A,Toubro S, Cannon S, Hein P, Breum L, Madsen J: Caffeine: a double-blind, placebo-controlled study of its thermogenic, metabolic, and cardiovascular effects in healthy volunteers. Am J Clin Nutr, 1990; 51(5): 759-67.
Dulloo AG, Miller DS: Ephedrine, caffeine and aspirin: “over-the-counter” drugs that interact to stimulate thermogenesis in the obese. Nutrition, 1989; 5(1): 7-9.
Wong KH, Cheung PC: Effect of fiber-rich brown seaweeds on protein bioavailability of casein in growing rats. Int J Food Sci Nutr, 2003; 54(4): 269-79. Finglas PM, de Meer K, Molloy A, et al.: Research goals for folate and related
B vitamin in Europe. Eur J Clin Nutr, 2006; 60(2): 287-94.
Poehlman ET, Despres JP, Bessette H, Fontaine E,Tremblay A, Bouchard C: Influence of caffeine on the resting metabolic rate of exercise-trained and inactive subjects. Med Sci Sports Exerc, 1985; 17(6): 689-94.
Takeuchi Y, MiyamotoT, KakizawaT, Shigematsu S, Hashizume K: Insulin Autoimmune Syndrome possibly caused by alpha lipoic acid. Intern Med, 2007; 46(5): 237-9.
Lejeune MP, Kovacs EM, Westerterp-Plantenga MS: Additional protein intake limits weight regain after weight loss in humans. Br J Nutr, 2005; 93(21: 281-9.
Ha E, Zemel MB: Functional properties of whey, whey components, and essential amino acids: mechanisms underlying health benefits for active people (review). J Nutr Biochem, 2003; 14(5): 251-8.
Ortega RM, Aparicio A, Rodriguez-Rodriguez E, et al.: Preliminary data about the influence of vitamin D status on the loss of body fat in young overweight/obese women following two types of hypocaloric diet. Br J Nutr, 2008: 1-4.
Hulmi JJ, Kovanen V, Lisko I, Selanne H, Mero AA:The effects of whey protein on myostatin and cell cycle-related gene expression responses to a single heavy resistance exercise bout in trained older men. Eur J Appl Physiol, 2008; 102(2): 205-13.
Gaullier JM, Halse J, Hoye K, et al.: Conjugated linoleic acid supplementation for 1 y reduces body fat mass in healthy overweight humans. Am J Clin Nutr, 2004; 79,(6): 1118-25.
Couet C, Delarue J, Ritz P, Antoine JM, Lamisse F: Effect of dietary fish oil on body fat mass and basal fat oxidation in healthy adults. Int J Obes Relat Metab Disord,1997; 21(8): 637-43,
Schi I lace RV, Pisenti N, Pattamanuch N, et al.: Lipoic acid stimulates cAMP production inT lymphocytes and NK cells. Biochem Biophys Res Commun 2007; 354(1): 259-64.
Slavin JL: Dietary fiber and bodyweight. Nutrition, 2005; 21(3): 411-8. Keithley J, Swanson B: Glucomannan and obesity: a critical review. Altem Ther Health Med, 2005; 11(6): 30-4.
Godard MP, Johnson BA, Richmond SR: Body composition and hormonal adaptations associated with forskolin consumption in overweight and obese men. Obes Res, 2005; 13(8): 1335-43.
Clinical Nutrition, 28: 260-265, 2009.
Dulloo AG, Duret C, Rohrer D, et al.: Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. Am J Clin Nutr, 1999; 70(6): 1040-5.
Auvichayapat P, Prapochanung M,Tunkamnerdthai 0, et al.: Effectiveness of green tea on weight reduction in obeseThais: A randomized, controlled trial. Physiol Behav, 2008; 93(3): 486-91.
Avula B, WangYH, Pawar RS, ShuklaYJ, Schaneberg B, Khan IA: Determination of the appetite suppressant P57 in Hoodia gordonii plant extracts and dietary supplements by liquid chromatography/electrospray ionization mass spectrometry (LC-MSD-TOF) and _C-UV methods. J AOAC Int, 2006; 89(3): 606-11.
van Heerden FR, Marthinus Horak R, Maharaj VJ, Vleggaar R, Senabe JV, Gunning PJ: An appetite suppressant from Hoodia species. Phytochemistry, 2007;68(20):2545-53.
St-Onge MP, Ross R, Parsons WD, Jones PJ: Medium-chain triglycerides increase energy expenditure and decrease adiposity in overweight men. Obes Res, 2003; 11(3): 395-402.
St-Onge MP, Bourque C, Jones PJ, Ross R, Parsons WE: Medium- versus long-chain triglycerides for 27 days increases fat oxidation and energy expenditure without resulting in changes in body composition in overweight women. Int J Obes Relat Metab Disord, 2003; 27(l): 95-102.
Pang J, Choi Y Park T: Ilex paraguariensis extract ameliorates obesity induced by high-fat diet: Potential role of AMPK in the visceral adipose tissue. Arch Biochem Biophys, 2008.
Andersen T, Fogh J: Weight loss and delayed gastric emptying following a South American herbal preparation in overweight patients. J Hum Nutr Diet, 2001; 14(3): 243-50.
Layman DK, Baum JI: Dietary protein impact on glycemic control during weight loss. J Nutr, 2004; 134(4): 968S-73S.
Burke DG, Chilibeck PD, Parise G,Tarnopolsky MA, Candow DG: Effect of alpha-lipoic acid combined with creatine monohydrate on human skeletal muscle creatine and phosphagen concentration. Int J Sport Nutr Exerc Metab, 2003; 13(3): 294-302.
Brown EC, DiSilvestro RA, Babaknia A, Devor ST Soy versus whey protein bars: effects on exercise training impact on lean body mass and antioxidant status. Nutr J, 2004; 3: 22.
Peacock JL, Bland JM, Anderson HR: Preterm delivery: effects of socioeconomic factors, psychological stress, smoking, alcohol, and caffeine. Bmj, 1995; 311(7004): 531-5.
Lands LC, Grey VL, Smountas AA: Effect of supplementation with a cysteine donor on muscular performance. J Appl Physiol, 1999; 87(4): 1381-5.
Tipton KID, ElliottTA, Cree MG, Wolf SE, Sanford AP, Wolfe RR: Ingestion of casein and whey proteins result in muscle anabolism after resistance exercise. Med Sci Sports Exerc, 2004; 36(12): 2073-81.
13 Fat Busting Steps to Successful Weight Loss
by admin on Oct.11, 2011, under Articles
Step 1. Make Sure You’re Ready For Change:
Your weight-loss success depends on your readiness to take on the challenge. Losing weight will take some time and effort, and it will require you to make some sacrifices. The following questions can help you judge whether now is the best time to start your weight-loss program. If you answer all these questions correctly (or at least most of them) you are ready!
Step 2. Set Goals:
Successful weight loss and healthy weight management depend on sensible goals and expectations. If you set sensible goals for yourself, chances are you’ll be more likely to meet them and have a better chance of keeping the weight off. Include short term, intermediate and long-term goals to increase your chances of success.
Step 3. Track Yourself:
Self-awareness is self-motivation: by keeping track of your behavior, you motivate yourself to change because you become more accountable. Track yourself with a food diary to know what you are eating. Note when you err, and what caused it so you can fix the issue. Tracking your food intake and eating habits is essential for managing your weight.
Step 4. Your Are What You Eat, So Eat Mindfully:
Healthy eating means getting a variety of foods in moderation-not making any food forbidden, but not going overboard on those rich foods that were once special-occasion indulgences. Eat mindfully by knowing the foods that make weight loss easier, and understanding key healthy-eating principles.
Step 5. Exercise To Raise Your Metabolic Rate:
The best way to increase your basal metabolic rate(BMR) is to decrease the amount of FAT you’re carrying and replace it with muscle, which means a combination of heart-pumping aerobic activity and muscle-building weight workouts.
Your Basal metabolic rate (BMR) is the amount of energy expended while at rest. Raising your BMR means burning more calories all day long without doing anything extra!
BMR decreases with age and with the loss of lean body mass. But all is not lost! Increased cardiovascular exercise and muscle mass can increase BMR.
Muscle tissue burns more calories than fat tissue does, even when you’re at rest. Exercise also helps raise endorphins which makes you feel better, gets you off the couch so you eat less, and studies show that people who move more are more likely to keep the pounds off. No matter what shape you are in, you can become “an exercise person” by starting slowly and sticking to it.
Exercise should include regular physical activity for at least 45 minutes, four to five days a week. Exercise should include resistance training, since resistance training increases lean muscle mass and lean muscle mass burns more calories, even when you are at rest.
Step 6. Out With The Old, In With The New:
Clean out the cupboards with the bad food, and replace the bad food with healthy alternatives. This includes replacing fatty and sugary foods with more healthy substitutions like fruits, vegetables, whole-grains, and other high-fiber foods.
Step 7. Learn About Portion Control:
Monitor portion sizes and hunger — this is important in today’s world of “super-size” restaurant portions.
Step 8. Eat Small And Eat Frequently:
Eat small frequent meals to increase your metabolism, and minimize fat storage. Eat at least three meals a day and even a few snacks in between and do not skip meals.
Step 9. Learn To Manage Stress:
Stress reduction is not just good for your mental health, it’s also good for your waistline. Stress is counterproductive to weight loss goals because stress can actually shut down your digestive system.
In addition to making weight loss nearly impossible, stress can make us susceptible to many different health issues.
Stress also causes many people to eat, and eat poorly. You are more likely to crave fattening foods such as pasta, bread and potatoes when you are under stress. Many starchy foods stimulate the production of serotonin, a chemical that makes you feel good. Instead of reaching for donuts, reach for lean turkey or bananas, other foods that raise serotonin levels. Stress-induced overeating makes it difficult to stick to a weight loss plan.
Stress is a part of modern society. People work long hours, worry about the future, forgo sleep and get too caught up in the rat race to take time for meditation and reflection. Therefore it is extremely important for your weight loss success that you learn to manage (yes, manage) stress in a effective way.
When you feel stress coming on turn to a positive activity, like exercise instead of emotional eating to increase your success at keeping the weight off. Once you learn to reduce the stress in your life, you may begin to experience weight loss success.
Step 10. Get Some Z’s:
Permanent weight loss is difficult for people who are sleep-deprived, and under stress. By getting plenty of sleep and engaging in relaxation activities such as yoga, meditation and prayer, many people have experienced weight loss.
Shoot for a solid eight hours of sleep every night in a relaxed environment to reduce stress and kick start weight loss. If you missed sleep, don’t sleep in late. Which can slow you down and make you lethargic. Instead consider a power nap during the day to rejuvenate yourself.
Many studies have shown that naps can be just as beneficial (if not more) because it gives your mind and body a chance for a reprieve from the daily stresses in your life.
Step 11. Develop New Interests:
Develop passions, interests, and hobbies to help you focus on things other than food.
Step 12. Get Support:
Losing weight is challenging- and a lifestyle change for most people. Many people fail, because they have difficulties going it alone, or have many temptations at work and at home.
To increase your chances at being successful it is helpful to cultivate a network of friends, family, co-workers, professionals and like-minded dieters.
Consider having a family meeting about the guidelines of your diet and your plans for your lifestyle change. Discuss how everyone can help you meet your goals. Ask the friends and family whom you regularly dine with to help keep temptation at bay by not offering you foods off your diet plan. If you don’t have someone you can rely on, consider joining a weight-loss support group.
Step 13. Have A Long-Term Plan:
Maintaining lost weight can often be the most difficult part of the weight loss journey. Many people often look at lifestyle and diet changes as only temporary actions, and fail to continue to apply these healthy habits after they lose the weight.
To keep the weight off it is essential that you stick to your lifestyle changes. There are several studies that show that without a maintenance program, that approximately 75% of those people who lose weight regain it within one year, and 95% within three years.
Learn How To Build Muscle In 4 Simple Steps
by admin on Dec.02, 2010, under Articles
Are you sick and tired of everyone telling you a different way to build muscle? Are you unhappy with how you look in the mirror? Are you frusturated with your slow progress in the gym? Are you ready to learn five simple steps that will teach you how to build muscle safely and effectively?
There is a good chance that you are not maximizing one of these four steps. Your problem and solution lies in correcting these essential steps before you have any chance of building a muscular and lean physique.
Get read to learn how to build muscle in four simple steps, in less time, without any drugs and without bogus supplements.
What is your body type: Endomorph, Mesomorph, or Ectomorph
by admin on Nov.26, 2010, under Articles
Lee,
I am curious to know why some people (myself included) with smaller frame types and long bones take longer to develop muscle mass?
All things being equal, isn’t protein intake processed the same way inside someone with a smaller frame type as it is someone with a larger frame type?
Where to Draw the Line: When Training Is No Longer Fun
by admin on Nov.20, 2010, under Articles
Allmax nutrition
The subconscious mind can either be a powerful tool or a weapon of mass destruction when it comes to training. Intense training whether it is on the field or in the gym creates a larger physical and mental demand than our bodies are designed for which can wreak havoc on psychological systems. In understanding the power of the subconscious, ALLMAX Nutrition has created a stack powerful enough to tackle the hardest mental battles caused through training. The combining of ALLMAX’s R-ALA (a powerful antioxidant) with MUSCLEPRIME (a superior pre-workout), you are not only preparing your mind and body for the battle field, but equipping yourself with the goods to lick your wounds afterwards.
Intense training without proper nutrition and supplementation is not only damaging to your muscles but can develop into Overtraining Syndrome. This syndrome which shares many of the same characteristics as clinical depression, is a weapon produced by the subconscious that can hinder any athletes training for up to 7 months. OTS is achieved through an athlete’s negligence to a balanced training and recovery ratio. This in balance leads to a training process known as Nonfunctional Overreaching (NFOR). The Journal of Applied Psychology, Nutrition and Metabolism reports that the first signs of NFOR are decreased performance and hormonal and psychological disturbances. Similarly, stress associated with OTS is linked to muscular and psychological fatigue which occurs when inadequate recovery is provided causing levels of serotonin, an instrumental neurotransmitter for mood, sleep, appetite and cognitive function to decrease. A lack of serotonin can make it impossible to enjoy anything, even training.
With four week till show time and slightly over seven months of dieting, I began to feel the effects of OTS. An extremely low carbohydrate diet caused the levels of serotonin in my brain to plunge and I began to exhibit symptoms of that mimicked depression. I would start crying randomly, I suffered sleepless nights, and I snapped at anyone in my sight. Worst of all, I began to hate training. This syndrome however is not unique to bodybuilders and fitness competitors. Endurance runners, soccer players and basketball players can all fall victim to OTS. Exhibiting just one of the symptoms is a call for concern.
Don’t think stress can affect you? Here’s proof that even the toughest minds must go to battle.
Stress decreases the metabolic (fat burning) process making fat lose difficult and you frustrated. As the level of stress in your body increases, so does the level of cortisol (stress hormone). As cortisol increases so does insulin sensitivity. As insulin spikes your cravings skyrocket. Cravings lead to over eating and overeating leads to weight gain. Goodbye.
As your metabolism slows down so does your desire to eat. This decrease in appetite inevitably leads to weight loss and if you are not careful muscle catabolism. As you stop seeing gains in muscle size, you can lose motivation, and then stop training.
Stress can cause insomnia in some individuals. After a couple restless nights your sharp mind will disappear and you will endure a lack of mental concentration in the gym. No concentration equals no pump. No pump no drive. And so on and so forth
When you’re irritable the last thing you want to do is put yourself into crowded weight room with sweaty individuals. You may start coming up with excuses to skip a workout or straight out say you’re not going. Missing just one workout due to this emotion is just the first step in succumbing to OTS.
If you are exhibiting any of these symptoms, time off to regroup and refocus is your best bet. Not in the woods yet? Here is a stack guaranteed to keep you that way.
Preparing Your Mind With Muscle Prime
Muscle Prime is an anabolic response pre-workout supplement that not only prepares your mind for an intense workout but helps increase post workout muscle recovery.
Licking The Wounds – R-ALA and Recovery
Daily life, toxins, and training are all external factors which reek havoc on the human body creating free radicals that can dull the immune system and slow down your metabolism. Research discussed in the Journal of Toxicology and Industrial Health has shown that ALA helps reduce oxidative stress by scavenging a number of free radicals in both the cell membranes and aquedis domains.
Keeping your mind and body in tip top shape, will keep you in a training mode you can enjoy.
Setting Yourself Up To Win
by admin on Nov.17, 2010, under Articles
The Real Secret To Achieving Your Bodybuilding & Fitness Goals
Everyday my inbox gets filled with countless e-mail from bodybuilding and fitness enthusiasts from all over the world. Most of the e-mail questions ask things such as what are the best workouts to follow, what are the best foods to eat, and what are the best supplements to take. While there is nothing wrong with these questions, they are not necessarily going to move you closer to reaching your ultimate bodybuilding and physique goals. The real key to fitness success involves zooming out and looking at things from a higher level.
If you could do a survey of the people who have the best built bodies across the globe you would find that they all have different theories and approaches with regards to their actual workouts, diets, and supplements. Some prefer higher volume workouts, some prefer higher intensity workouts, some prefer low carb diets, some prefer high carb diets, some are supplement “junkies”, while others don’t take any supplements at all.
The actual techniques and strategies will vary from person to person. As the old saying goes there is more then one way to skin a cat. (Note: why anyone would want to skin a cat is beyond me.)
But there is one thing that all successful people have in common and that is they set up the conditions of their life in such a way to ensure their success is inevitable over the long term. Inevitability thinking is a way of putting things in place so that what you want to achieve happens automatically.
Before we can move forward and make progress in any area, we have to first accept the fact that everything in our life is at some level the way it is today because of conditions that were set up in our past. Whether these conditions where set up consciously, or unconsciously, by us directly, or by our environment.
For example, if John is now working as an auto-mechanic then things happened in his life that made this career choice inevitable. Most likely there were people and situations in his past that peaked his interest in cars. Which then made John want to go to school and study auto-mechanics, and then this eventually lead him to working in that field. Bottom line, he didn’t just some how magically become a mechanic. The conditions were set in his life, either consciously or unconsciously, that made it inevitable.
The same thing applies to someone who is lean, athletic, and muscular. They just didn’t get that way by accident. The conditions of their life were set in such a way as to make the outcome of a strong muscular body inevitable. In virtually all cases people who are in great shape have individuals in their life who they looked up to that are also in great shape. They are members of a gym that provides them with the tools they need to build their body. They spend time studying books, courses, and videos so they can learn how to maximize their results. They most likely participate in some form of sports or activities that give them extra drive and motivation to get in top physical shape, such as bodybuilding, powerlifting, fitness modeling, team sports or something that provides an outside competitive drive to succeed.
We all live in set conditions that are affecting our daily lives whether we realize it or not. So if you are not happy with the results you have achieved thus far, then you need to change your conditions in order to change the results you are getting.
Ask yourself what conditions do you need to put in place so the outcomes you want happen automatically? How do you make getting your desired goals a sure thing that is eventually going to happen no matter what?
One of the most important conditions that you can set that will determine your level of success in any area of your life is choosing the people you associate with. If you look at the 5 people you associate with the most you will find that you are the average of those 5 people.
For example, if you took the average income of the 5 people you associate with the most, chances are it would be very close to your income. If you took the average level of health and fitness of those 5 people, chances are it would be very close to your own level of health and fitness. Now of course there will be some rare exceptions to this rule. But for the most part any measurable area of your life can be related back to the average of the 5 people you associate with the most.
So knowing that we are the average of the 5 people we hang around with the most. The quickest way to set the conditions of your life to help you move towards your desired outcomes is to get around people who are living life at a higher level. We imitate people around us whether we know it or not. So if you want to have a strong, lean, and athletic body, then you must associate with other people who are strong, lean, and athletic so their positive energy will help pull you up to that level.
In my case some of the conditions from my past that helped set me on the path to bodybuilding success was the fact that my dad worked out himself and had an old weight set in our basement and I played around with it as a kid. I also remember watching the “Conan The Barbarian movies” and seeing Arnold in his prime with a big muscular physique. And at this time there was a show that came on TV called “Body Shaping” where they taught weight training workouts, and I used to watch every episode. All these things helped plant the seeds of bodybuilding success in my mind.
Then when I was 17 years old I competed in my first bodybuilding competition and started hanging around and associating with other local bodybuilders. This created a huge burning desire for me to improve my physique just so I could “fit in” with these guys. Then with each bodybuilding competition I entered I was on a mission to show everyone how much improved since my previous show.
During this time I also had a very supportive environment at home. My dad and I built our own home gym in our basement where we worked out together. My mom and dad would attend all of my bodybuilding competitions and cheer me on. They would proudly display all of my trophies and medals in our home. This made for great conversation starters when company visited and they were always there as constant visual reminders.
All these things helped set the conditions for bodybuilding success in my life. Not only did I have internal drive and dream of building a muscular physique in my mind. But I also had the external driving factors of regularly competing in bodybuilding competitions and being judged on stage in front of hundreds of spectators. There was the “peer pressure” to keep up with the other local bodybuilders. And I had the support of my family and a good home environment that was conducive to bodybuilding success.
Inevitability thinking is a habit used by successful people in all fields. Be it in business, academics, or bodybuilding. Consciously setting your life conditions will take the process of goal setting to a higher level. When you keep stacking the odds in your favor then success is inevitable. It is just a matter of time.
So with that being said:
What are the conditions that you need to put in place in your life so that the goals you want to achieve become inevitable and will happen automatically?
By Lee Hayward
Lee’s Top 5 Bodybuilding Supplements
by admin on Nov.13, 2010, under Articles
Your body needs protein, and lots of it. It is the building block of muscle. Without enough protein in the body, muscle mass will not increase. During your weight training workouts, your muscles are getting broken down. In order to rebuild and repair your muscles, your body needs protein. It is as simple as that.
Protein powder is a really convenient and inexpensive way to get extra protein in your diet. All bodybuilders and fitness enthusiasts need to eat at least 1 gram of protein per pound of bodyweight per day. Getting this much protein from food alone can be tough. But by adding a couple protein drinks per day you’ll easily be able to get extra protein in your diet.
Protein powder is also a lot cheaper then high protein foods.
To show you the cost savings just look at this example:
| A Typical 5 lb. container of whey protein is between £35 – £45.There are about 80 scoops of protein per container, each scoop contains about 20 grams of protein. So there is approx. 1600 grams of protein per 5 lb. container.
To get the same amount of protein from beef you would have to buy 20 lbs. of beef. At approx. £3 per pound of beef this works out to be £60. |
Contrary to all the advertising and marketing hype, one brand of protein powder is really no better then another brand. When it comes to real world results they all work equally as well. Just choose a protein powder that you like the taste of and enjoy drinking.
Creatine:
Increases protein synthesis and minimizes protein breakdown. This can increase lean muscle mass, improve performance in high-intensity exercise, increase energy levels, and speed up recovery rates. Creatine is 100% natural and occurs naturally in many foods, but to get the best benefit bodybuilders and athletes should supplement their diets with creatine.
For your money the best creatine supplement is pure creatine monohydrate powder. Despite what the latest supplement ad says plain old creatine powder works just as well as all the more expensive and fancy kinds of creatine that are on the market.
Just think about it, when creatine first came out all that was available was creatine monohydrate powder and people got good gains from taking it. We didn’t need any of this effervescent, ethyl ester, CEE, kre-alkalyn, or any other wired and wacky creatine concoctions.
When buying creatine just look for a brand that has “Crea Pure TM” on the label. This means that the product is made with high quality German pharmaceutical grade creatine.
- Dymatize Creatine Monohydrate
- MET-Rx Hardcore Creatine Powder
- Optimum Nutrition Micronized Creatine Powder
- Universal Nutrition Creatine Powder
Greens:
Studies show that phytonutrients such as chlorophyll, polyphenols, carotenoids and other antioxidants help protect the body from free radical damage.
Green Drinks are rich in phytonutrients which help support the body’s self defense mechanism, detoxify and nourish the body. A serving of Greens is approx. the equivalent to 8-10 servings of fruits and vegetables.
In my opinion Green drinks are one of the best antioxidant supplements available. They are a must have supplement for overall health and well being.
EFA’s:
Essential Fatty Acids are the “good fats”. They are important for immune system development, digestive support, healthy brain function, soft and smooth skin, circulatory health, and anti-aging benefits. Essential Fatty Acids are necessary fats that humans cannot synthesize, and must be obtained through diet. EFAs are long-chain polyunsaturated fatty acids derived from linolenic, linoleic, and oleic acids.
One of the best EFA supplements is fish oil capsules. Simply take a couple capsules with each meal. Fish oil is high in omega 3 fatty acids and it is also high in EPA and DHA fatty acids. These fatty acids are antioxidants and help with muscle growth and fat loss. They also have health benefits with anti-cancer and anti-inflammatory effects.
Multi-Vitamins:
It only makes sense to get the Daily Recommended Values for vitamins and minerals just in case you don’t get them from the food you eat. Many people run short on some key nutrients, possibly raising their risk of heart disease, weakened bones, nerve damage, etc.
When supplementing with vitamins, don’t go by the RDA’s (recommended daily allowance) set forth by the government. They are antiquated and too low. In fact the RDA’s are being revised based on recent research showing that daily dietary needs for vitamins are higher than originally anticipated. Keep in mind that the reason RDA’s were established in the first place was to provide guidelines that would prevent symptoms of vitamin-deficiency disorders. Not for optimal levels of health and athletic performance.
Of course, you can’t expect supplements to make up for a lousy diet. Supplements or no supplements, you still have to eat a healthy well balanced diet. But eating a healthy diet and taking proper nutritional supplementation can provide you with the best of both worlds.
By Lee Hayward
13 Fat Busting Steps to Successful Weight Loss
by admin on Nov.10, 2010, under Articles
Step 1. Make Sure You’re Ready For Change:
Your weight-loss success depends on your readiness to take on the challenge. Losing weight will take some time and effort, and it will require you to make some sacrifices. The following questions can help you judge whether now is the best time to start your weight-loss program. If you answer all these questions correctly (or at least most of them) you are ready!
Step 2. Set Goals:
Successful weight loss and healthy weight management depend on sensible goals and expectations. If you set sensible goals for yourself, chances are you’ll be more likely to meet them and have a better chance of keeping the weight off. Include short term, intermediate and long-term goals to increase your chances of success.
Step 3. Track Yourself:
Self-awareness is self-motivation: by keeping track of your behavior, you motivate yourself to change because you become more accountable. Track yourself with a food diary to know what you are eating. Note when you err, and what caused it so you can fix the issue. Tracking your food intake and eating habits is essential for managing your weight.
Step 4. Your Are What You Eat, So Eat Mindfully:
Healthy eating means getting a variety of foods in moderation-not making any food forbidden, but not going overboard on those rich foods that were once special-occasion indulgences. Eat mindfully by knowing the foods that make weight loss easier, and understanding key healthy-eating principles.
Step 5. Exercise To Raise Your Metabolic Rate:
The best way to increase your basal metabolic rate(BMR) is to decrease the amount of FAT you’re carrying and replace it with muscle, which means a combination of heart-pumping aerobic activity and muscle-building weight workouts.
Your Basal metabolic rate (BMR) is the amount of energy expended while at rest. Raising your BMR means burning more calories all day long without doing anything extra!
BMR decreases with age and with the loss of lean body mass. But all is not lost! Increased cardiovascular exercise and muscle mass can increase BMR.
Muscle tissue burns more calories than fat tissue does, even when you’re at rest. Exercise also helps raise endorphins which makes you feel better, gets you off the couch so you eat less, and studies show that people who move more are more likely to keep the pounds off. No matter what shape you are in, you can become “an exercise person” by starting slowly and sticking to it.
Exercise should include regular physical activity for at least 45 minutes, four to five days a week. Exercise should include resistance training, since resistance training increases lean muscle mass and lean muscle mass burns more calories, even when you are at rest.
Step 6. Out With The Old, In With The New:
Clean out the cupboards with the bad food, and replace the bad food with healthy alternatives. This includes replacing fatty and sugary foods with more healthy substitutions like fruits, vegetables, whole-grains, and other high-fiber foods.
Step 7. Learn About Portion Control:
Monitor portion sizes and hunger — this is important in today’s world of “super-size” restaurant portions.
Step 8. Eat Small And Eat Frequently:
Eat small frequent meals to increase your metabolism, and minimize fat storage. Eat at least three meals a day and even a few snacks in between and do not skip meals.
Step 9. Learn To Manage Stress:
Stress reduction is not just good for your mental health, it’s also good for your waistline. Stress is counterproductive to weight loss goals because stress can actually shut down your digestive system.
In addition to making weight loss nearly impossible, stress can make us susceptible to many different health issues.
Stress also causes many people to eat, and eat poorly. You are more likely to crave fattening foods such as pasta, bread and potatoes when you are under stress. Many starchy foods stimulate the production of serotonin, a chemical that makes you feel good. Instead of reaching for donuts, reach for lean turkey or bananas, other foods that raise serotonin levels. Stress-induced overeating makes it difficult to stick to a weight loss plan.
Stress is a part of modern society. People work long hours, worry about the future, forgo sleep and get too caught up in the rat race to take time for meditation and reflection. Therefore it is extremely important for your weight loss success that you learn to manage (yes, manage) stress in a effective way.
When you feel stress coming on turn to a positive activity, like exercise instead of emotional eating to increase your success at keeping the weight off. Once you learn to reduce the stress in your life, you may begin to experience weight loss success.
Step 10. Get Some Z’s:
Permanent weight loss is difficult for people who are sleep-deprived, and under stress. By getting plenty of sleep and engaging in relaxation activities such as yoga, meditation and prayer, many people have experienced weight loss.
Shoot for a solid eight hours of sleep every night in a relaxed environment to reduce stress and kick start weight loss. If you missed sleep, don’t sleep in late. Which can slow you down and make you lethargic. Instead consider a power nap during the day to rejuvenate yourself.
Many studies have shown that naps can be just as beneficial (if not more) because it gives your mind and body a chance for a reprieve from the daily stresses in your life.
Step 11. Develop New Interests:
Develop passions, interests, and hobbies to help you focus on things other than food.
Step 12. Get Support:
Losing weight is challenging- and a lifestyle change for most people. Many people fail, because they have difficulties going it alone, or have many temptations at work and at home.
To increase your chances at being successful it is helpful to cultivate a network of friends, family, co-workers, professionals and like-minded dieters.
Consider having a family meeting about the guidelines of your diet and your plans for your lifestyle change. Discuss how everyone can help you meet your goals. Ask the friends and family whom you regularly dine with to help keep temptation at bay by not offering you foods off your diet plan. If you don’t have someone you can rely on, consider joining a weight-loss support group.
Step 13. Have A Long-Term Plan:
Maintaining lost weight can often be the most difficult part of the weight loss journey. Many people often look at lifestyle and diet changes as only temporary actions, and fail to continue to apply these healthy habits after they lose the weight.
To keep the weight off it is essential that you stick to your lifestyle changes. There are several studies that show that without a maintenance program, that approximately 75% of those people who lose weight regain it within one year, and 95% within three years.
Best Fat Burners
1 Gaspari Nutrition Spirodex 60 Spirotab
2 GAT Jetfuel 120 Liquid Capsules
