That's right! You too can have that athletic build you've always wanted, and it's simpler than you think.
However, don't make the common mistake of confusing simple with easy. Many of the simplest things in life are not easy in any way, shape or form.
So what's the plan? Here it is:
Step 1 - Nutrition
Step 2 - Intense exercise
Step 3 - Rest and recovery
These points are the secrets to your athletic build. Think of it as a balanced tire...when someone stops getting results, one of these three is out of balance and their "tire" begins to wobble. It’s that simple.
You are either eating correctly or not (too much, too little, wrong food groups), you’re exercising or not (again too much, too little, wrong type), or your recovery and regeneration are off. Most think this is just sleep, but it can be expanded beyond that to include other methods of relaxation and regeneration. Make no mistake, sleep is still the largest piece of this puzzle.
These "secrets" will have application to every health and fitness goal and are the major players you should strive to get into place before you "sweat the small stuff."
What is the small stuff? Let's break them down a little, shall we?
1. Nutrition
This is the biggie, but let's not place an over emphasis on it. While it's true that no amount of hard work can overcome a crummy diet, we need to understand that all of these components must work in conjunction for you to be truly effective in your efforts.
This does not, however, provide you with carte blanche to eat what you will, or to have the attitude "I'll just make up for it at the gym." Your body is an amazing instrument of achievement, but it does have its limitations. (and if you're getting older, like me, those limitations seem to grow in magnitude each year)
Some points to ponder:
A. Eat foods like God made them in their natural condition. Avoid processed foods at all costs. What are processed foods? Things like white rice, white bread, chips, sugar, soda, tortillas. Basically, if the food you're considering for consumption can't be found in the current state it's in as you're looking at it, don't eat it. In other words, show me the bread tree, the 7-Up river, the donut bush, etc.
B. Follow the 90 percent rule. If you're eating six meals a day, seven days per week, that's forty-two meals. Eating 90 percent of them "right" means that you are allowed to cheat on exactly 4.2 meals. For our purposes here today, we'll round down to 4. And that's a cheat meal, not a cheat fest. You get a normal sized meal to enjoy; not a half pizza, three cookies and a 64 ounce Mountain Spew.
C. Cut way back on the alcohol. If your goal is a lean physique, just knock it off. Guys, the truth is that alcohol decreases your resting testosterone levels. In other words, the more you drink the more difficult (substitute the word "difficult" with the word "impossible") it will be to developed a muscular physique. Ladies, alcohol has lots of calories. Think "hips."
D. Portion sizes. Come on. Be reasonable here. You know what to do.
E. Post exercise nutrition. Invest in a quality protein powder or source you like and drink it or eat it immediately after you train. Just do it, O.K.?
2. Intense exercise
What is intense exercise, anyway? Much of it is determined by your level of physical conditioning, but basically it is exactly what it says: it's hard work!
Lolli-gagging around the gym or in class doesn't cut it here. Focused attention to the task at hand will. Consider these:
A. Train the entire body. Yes, the entire body. If your goal is a lean, hard and more muscular physique (ladies, by muscular I do not mean bulky) then you must train the body as a unit. That's how you use it daily, isn't it? Don't listen to the muscle heads in the gym who will tell you that "Monday is chest day, Tuesday is back, blah..blah..blah" Stimulate more muscle through greater movement patterns and get more results. It ain't rocket science, but it works.
B. Train heavy enough to stimulate growth. You've got to give the muscles a reason to change, and little bitty weights with little bitty movements produces little to no results.
C. Incorporate intervals into your regimen. Bar none, the most productive method for burning fat and creating that sleek look we all want. By the way...it can also be called "cardio."
3. Rest and recovery
"To sleep, perchance to dream-ay, there's the rub." In case you're not as refined as I, that is a quote from Shakespeare's "Hamlet." (If you don't believe me, you can Google it and look it up, just like I did.)
Here's the bottom line: Sleep. If you don’t get rest you won’t get positive results. How's that for simple?
Be consistent in all of these "secrets" and place great effort in doing them well. Doing so means success. Failure to do so means frustration.
Which is simpler?
God bless,
Steve
Sunday, December 30, 2007
Saturday, December 22, 2007
The Christmas Scout by Sam Bogan
In spite of the fun and laughter, 13-year-old Frank Wilson was not happy. It was true he had received all the presents he wanted. And he enjoyed the traditional Christmas Eve reunions with relatives for the purpose of exchanging gifts and good wishes. But, Frank was not happy because this was his first Christmas without his brother, Steve, who during the year, had been killed by a reckless driver.
Frank missed his brother and the close companionship they had together. Frank said good-bye to his relatives and explained to his parents that he was leaving a little early to see a friend; and from there he could walk home. Since it was cold outside, Frank put on his new plaid jacket. It was his FAVORITE gift. He placed the other presents on his new sled. Then Frank headed out, hoping to find the patrol leader of his Boy Scout troop.
Frank always felt understood by him. Though rich in wisdom, he lived in the Flats, the section of town where most of the poor lived, and his patrol leader did odd jobs to help support his family.
To Frank's disappointment, his friend was not at home. As Frank hiked down the street toward home, he caught glimpses of trees and decorations in many of the small houses. Then, through one front window, he glimpsed a shabby room with limp stockings hanging over an empty fireplace.
A woman was seated nearby . . . weeping. The stockings reminded him of the way he and his brother had always hung theirs side by side. The next morning, they would be bursting with presents.
A sudden thought struck Frank -- he had not done his "good deed" for the day. Before the impulse passed, he knocked on the door. "Yes?" the sad voice of the woman asked. "May I come in?" asked Frank. "You are very welcome," she said, seeing his sled full of gifts, and assuming he was making a collection, "but I have no food or gifts for you. I have nothing for my own children."
"That's not why I am here," Frank replied. "Please choose whatever presents you would like for your children from the sled."
"Why, God bless you!" the amazed woman answered gratefully. She selected some candies, a game, the toy airplane and a puzzle. When she took the Scout flashlight, Frank almost cried out. Finally, the stockings were full.
"Won't you tell me your name?" she asked, as Frank was leaving.
"Just call me the Christmas Scout," he replied.
The visit left Frank touched, and with an unexpected flicker of joy in his heart. He understood that his sorrow was not the only sorrow in the world. Before he left the Flats, he had given away the remainder of his gifts. The plaid jacket had gone to a shivering boy.
Now Frank trudged homeward, cold and uneasy. How could he explain to his parents that he had given his presents away? "Where are your presents, son?" asked his father as Frank entered the house. Frank answered, "I gave them away."
"The airplane from Aunt Susan? Your coat from Grandma? Your flashlight? We thought you were happy with your gifts."
"I was -- very happy," the boy answered quietly.
"But Frank, how could you be so impulsive?" his mother asked. "How will we explain to the relatives who spent so much time and gave so much love shopping for you?"
His father was firm. "You made your choice, Frank. We cannot afford any more presents." With his brother gone, and his family disappointed in him, Frank suddenly felt dreadfully alone.
He had not expected a reward for his generosity, for he knew that a good deed always should be its own reward. It would be tarnished otherwise. So he did not want his gifts back; however he wondered if he would ever again truly recapture joy in his life. He thought he had this evening, but it had been fleeting. Frank thought of his brother, and sobbed himself to sleep.
The next morning, he came downstairs to find his parents listening to Christmas music on the radio. Then the announcer spoke: "Merry Christmas, everybody! The nicest Christmas story we have this morning comes from the Flats. A crippled boy down there has a new sled this morning, another youngster has a fine plaid jacket, and several families report that their children were made happy last night by gifts from a teenage boy who simply called himself the Christmas Scout. No one could identify him, but the children of the Flats claim that the Christmas Scout was a personal representative of old Santa Claus himself."
Frank felt his father's arms go around his shoulders, and he saw his mother smiling through her tears. "Why didn't you tell us? We didn't understand. We are so proud of you, son."
The carols came over the air again filling the room with music:
". . . Praises sing to God the King, and peace to men on Earth."
The Christmas Scout's sacrifice gives us a little peek at the sacrifice of the Father when He gave up His Best, His Son to be born to die to pay for our sins on the cross, to save His needy people from their sinful poverty of righteousness.
"But when you give to the needy, do not let your left hand know what your right hand is doing, so that your giving may be in secret. Then your Father, who sees what is done in secret, will reward you." Matthew 6:3-4 (NIV)
Jesus declared, " I am the bread of life. He who comes to me will never go hungry, and he who believes in me will never be thirsty." John 6:35
Merry Christmas and God Bless,
Steve
Frank missed his brother and the close companionship they had together. Frank said good-bye to his relatives and explained to his parents that he was leaving a little early to see a friend; and from there he could walk home. Since it was cold outside, Frank put on his new plaid jacket. It was his FAVORITE gift. He placed the other presents on his new sled. Then Frank headed out, hoping to find the patrol leader of his Boy Scout troop.
Frank always felt understood by him. Though rich in wisdom, he lived in the Flats, the section of town where most of the poor lived, and his patrol leader did odd jobs to help support his family.
To Frank's disappointment, his friend was not at home. As Frank hiked down the street toward home, he caught glimpses of trees and decorations in many of the small houses. Then, through one front window, he glimpsed a shabby room with limp stockings hanging over an empty fireplace.
A woman was seated nearby . . . weeping. The stockings reminded him of the way he and his brother had always hung theirs side by side. The next morning, they would be bursting with presents.
A sudden thought struck Frank -- he had not done his "good deed" for the day. Before the impulse passed, he knocked on the door. "Yes?" the sad voice of the woman asked. "May I come in?" asked Frank. "You are very welcome," she said, seeing his sled full of gifts, and assuming he was making a collection, "but I have no food or gifts for you. I have nothing for my own children."
"That's not why I am here," Frank replied. "Please choose whatever presents you would like for your children from the sled."
"Why, God bless you!" the amazed woman answered gratefully. She selected some candies, a game, the toy airplane and a puzzle. When she took the Scout flashlight, Frank almost cried out. Finally, the stockings were full.
"Won't you tell me your name?" she asked, as Frank was leaving.
"Just call me the Christmas Scout," he replied.
The visit left Frank touched, and with an unexpected flicker of joy in his heart. He understood that his sorrow was not the only sorrow in the world. Before he left the Flats, he had given away the remainder of his gifts. The plaid jacket had gone to a shivering boy.
Now Frank trudged homeward, cold and uneasy. How could he explain to his parents that he had given his presents away? "Where are your presents, son?" asked his father as Frank entered the house. Frank answered, "I gave them away."
"The airplane from Aunt Susan? Your coat from Grandma? Your flashlight? We thought you were happy with your gifts."
"I was -- very happy," the boy answered quietly.
"But Frank, how could you be so impulsive?" his mother asked. "How will we explain to the relatives who spent so much time and gave so much love shopping for you?"
His father was firm. "You made your choice, Frank. We cannot afford any more presents." With his brother gone, and his family disappointed in him, Frank suddenly felt dreadfully alone.
He had not expected a reward for his generosity, for he knew that a good deed always should be its own reward. It would be tarnished otherwise. So he did not want his gifts back; however he wondered if he would ever again truly recapture joy in his life. He thought he had this evening, but it had been fleeting. Frank thought of his brother, and sobbed himself to sleep.
The next morning, he came downstairs to find his parents listening to Christmas music on the radio. Then the announcer spoke: "Merry Christmas, everybody! The nicest Christmas story we have this morning comes from the Flats. A crippled boy down there has a new sled this morning, another youngster has a fine plaid jacket, and several families report that their children were made happy last night by gifts from a teenage boy who simply called himself the Christmas Scout. No one could identify him, but the children of the Flats claim that the Christmas Scout was a personal representative of old Santa Claus himself."
Frank felt his father's arms go around his shoulders, and he saw his mother smiling through her tears. "Why didn't you tell us? We didn't understand. We are so proud of you, son."
The carols came over the air again filling the room with music:
". . . Praises sing to God the King, and peace to men on Earth."
The Christmas Scout's sacrifice gives us a little peek at the sacrifice of the Father when He gave up His Best, His Son to be born to die to pay for our sins on the cross, to save His needy people from their sinful poverty of righteousness.
"But when you give to the needy, do not let your left hand know what your right hand is doing, so that your giving may be in secret. Then your Father, who sees what is done in secret, will reward you." Matthew 6:3-4 (NIV)
Jesus declared, " I am the bread of life. He who comes to me will never go hungry, and he who believes in me will never be thirsty." John 6:35
Merry Christmas and God Bless,
Steve
Wednesday, December 19, 2007
Would you believe...
Would you believe the average American eats this each year?
-100 pounds of refined sugar
-55 pounds of saturated fats
-300 cans of soda pop
-200 sticks of gum
-10 pounds of candies
-10 pounds of potato chips
-63 dozen donuts
-20 gallons of ice cream
Is it any wonder, then, why 30+% of us are obese and healthcare costs are still sky rocketing in this nation?
What do you plan to do in the coming year to avoid being "the average American"?
What nutritional choices are you going to make?
What exercise choices are you going to make?
What are your health and fitness priorities going to be?
Really spend some time thinking about it and make the decision now to avoid becoming just another statistic.
God bless you,
Steve
-100 pounds of refined sugar
-55 pounds of saturated fats
-300 cans of soda pop
-200 sticks of gum
-10 pounds of candies
-10 pounds of potato chips
-63 dozen donuts
-20 gallons of ice cream
Is it any wonder, then, why 30+% of us are obese and healthcare costs are still sky rocketing in this nation?
What do you plan to do in the coming year to avoid being "the average American"?
What nutritional choices are you going to make?
What exercise choices are you going to make?
What are your health and fitness priorities going to be?
Really spend some time thinking about it and make the decision now to avoid becoming just another statistic.
God bless you,
Steve
Sunday, December 16, 2007
Little Helga
Helga died Saturday December 15, 2007 at 4:40 pm.
This was our little buddy. It is hard to believe that a five pound little cat could mean so much to my wife and I, but after 23 years she sort of grew on us.
Helga almost made it to 24. In the end, her old body just gave out. It became a decision between postponing death or helping her die in as little pain as we could.
We loved this little girl...and for almost 24 years she loved us back.
We'll miss you, little pookie.
steve
Tuesday, December 11, 2007
Go to sleep, Kid!
This is a guest blog spot written by W.C. Douglas. Click on his name to subscribe to his newsletter. I HIGHLY recommend it.
~~~~~~~~~~~~~~
It's a sad and undeniable fact: we are a nation of fat people. And the most disturbing trend in our rapidly waist-expanding nation is the growing problem of childhood obesity. But are today's kids fat because they're lazy, or because they're exhausted?
According to new research in the Journal of Pediatrics, the less sleep third graders get, the more likely they are to be obese by the time they reach sixth grade. And for each additional hour these third graders sleep, those chances are reduced by 40 percent.
Turns out, getting those grandkids in bed early isn't just good for your sanity – it's good for the kids, too.
The truth is, we're not just a fat country – we're an overtired country, too. In today's do-everything, go-go-go, multitasking culture, this study shows that there's a real danger of passing the harmful adult habit of sleep depravation on to our kids. And this could be turning our children into pudgy little dough balls.
Lack of sleep doesn't just run your body down, it confuses the delivery of the hormones that regulate appetite. It's been proven that sleep-deprived adults produce more of the hormone that promotes hunger, and less of the hormone that gives the feeling of fullness. Now we all know that no self-respecting third grader will reach for a handful of almonds when his tummy is growling. So when those little folks get their hormones jumbled, it's no wonder they're at risk for becoming tubby.
Of course, blaming hormones could be a classic case of a clinical study overcomplicating the issue with a lot of high-falutin' medical mumbo jumbo. What they're saying may be true, but let's cut through the blubber and get to the real issue: Kids don't sit inside watching TV and playing video games because they're tired – they're tired (and fat) because they sit inside watching TV and playing video games. They stay up late with their eyes glued to the boob tube with their chubby fists in a bag of chips. Add the hormone connection to the mix, and you have a recipe for fatness.
Still, kids need their sleep. And for third graders, it seems that the optimal amount of sleep is nine hours and forty-five minutes. But the researchers behind this study have had the good sense to point out that a good night's sleep is just one part of the fitness puzzle.
No matter what your age – and no matter what study you read – there's no magic formula to staying fit. Eat less. Move around more. Whether you're three or three hundred.
So the next time the grandkids go to bed, make sure you tuck 'em in early. It's just as important for keeping them fit as throwing out the Twinkies.
Good night, sleep tight, don't let the fat bugs bite!
Steve
~~~~~~~~~~~~~~
It's a sad and undeniable fact: we are a nation of fat people. And the most disturbing trend in our rapidly waist-expanding nation is the growing problem of childhood obesity. But are today's kids fat because they're lazy, or because they're exhausted?
According to new research in the Journal of Pediatrics, the less sleep third graders get, the more likely they are to be obese by the time they reach sixth grade. And for each additional hour these third graders sleep, those chances are reduced by 40 percent.
Turns out, getting those grandkids in bed early isn't just good for your sanity – it's good for the kids, too.
The truth is, we're not just a fat country – we're an overtired country, too. In today's do-everything, go-go-go, multitasking culture, this study shows that there's a real danger of passing the harmful adult habit of sleep depravation on to our kids. And this could be turning our children into pudgy little dough balls.
Lack of sleep doesn't just run your body down, it confuses the delivery of the hormones that regulate appetite. It's been proven that sleep-deprived adults produce more of the hormone that promotes hunger, and less of the hormone that gives the feeling of fullness. Now we all know that no self-respecting third grader will reach for a handful of almonds when his tummy is growling. So when those little folks get their hormones jumbled, it's no wonder they're at risk for becoming tubby.
Of course, blaming hormones could be a classic case of a clinical study overcomplicating the issue with a lot of high-falutin' medical mumbo jumbo. What they're saying may be true, but let's cut through the blubber and get to the real issue: Kids don't sit inside watching TV and playing video games because they're tired – they're tired (and fat) because they sit inside watching TV and playing video games. They stay up late with their eyes glued to the boob tube with their chubby fists in a bag of chips. Add the hormone connection to the mix, and you have a recipe for fatness.
Still, kids need their sleep. And for third graders, it seems that the optimal amount of sleep is nine hours and forty-five minutes. But the researchers behind this study have had the good sense to point out that a good night's sleep is just one part of the fitness puzzle.
No matter what your age – and no matter what study you read – there's no magic formula to staying fit. Eat less. Move around more. Whether you're three or three hundred.
So the next time the grandkids go to bed, make sure you tuck 'em in early. It's just as important for keeping them fit as throwing out the Twinkies.
Good night, sleep tight, don't let the fat bugs bite!
Steve
Sunday, December 9, 2007
Bob Parson's 16 Rules for Life
Bob Parson's is the founder of GoDaddy.com.
Although I don't completely agree with all of his points, most of them are dead on. In the words of Bruce Lee, "Absorb what is useful, discard what is useless, and add what is uniquely your own."
Enjoy.
1. Get and stay out of your comfort zone. I believe that not much happens of any significance when we're in our comfort zone. I hear people say, "But I'm concerned about security." My response to that is simple: "Security is for cadavers."
2. Never give up. Almost nothing works the first time it's attempted. Just because what you're doing does not seem to be working, doesn't mean it won't work. It just means that it might not work the way you're doing it. If it was easy, everyone would be doing it, and you wouldn't have an opportunity.
3. When you're ready to quit, you're closer than you think. There's an old Chinese saying that I just love, and I believe it is so true. It goes like this: "The temptation to quit will be greatest just before you are about to succeed."
4. With regard to whatever worries you, not only accept the worst thing that could happen, but make it a point to quantify what the worst thing could be. Very seldom will the worst consequence be anywhere near as bad as a cloud of "undefined consequences." My father would tell me early on, when I was struggling and losing my shirt trying to get Parsons Technology going, "Well, Robert, if it doesn't work, they can't eat you."
5. Focus on what you want to have happen. Remember that old saying, "As you think, so shall you be."
6. Take things a day at a time.No matter how difficult your situation is, you can get through it if you don't look too far into the future, and focus on the present moment. You can get through anything one day at a time.
7. Always be moving forward. Never stop investing. Never stop improving. Never stop doing something new. The moment you stop improving your organization, it starts to die. Make it your goal to be better each and every day, in some small way. Remember the Japanese concept of Kaizen. Small daily improvements eventually result in huge advantages.
8. Be quick to decide. Remember what General George S. Patton said: "A good plan violently executed today is far and away better than a perfect plan tomorrow."
9. Measure everything of significance. I swear this is true. Anything that is measured and watched, improves.
10. Anything that is not managed will deteriorate.If you want to uncover problems you don't know about, take a few moments and look closely at the areas you haven't examined for a while. I guarantee you problems will be there.
11. Pay attention to your competitors, but pay more attention to what you're doing. When you look at your competitors, remember that everything looks perfect at a distance. Even the planet Earth, if you get far enough into space, looks like a peaceful place.
12. Never let anybody push you around. In our society, with our laws and even playing field, you have just as much right to what you're doing as anyone else, provided that what you're doing is legal.
13. Never expect life to be fair. Life isn't fair. You make your own breaks. You'll be doing good if the only meaning fair has to you, is something that you pay when you get on a bus (i.e., fare).
14. Solve your own problems. You'll find that by coming up with your own solutions, you'll develop a competitive edge. Masura Ibuka, the co-founder of SONY, said it best: "You never succeed in technology, business, or anything by following the others." There's also an old Asian saying that I remind myself of frequently. It goes like this: "A wise man keeps his own counsel."
15. Don't take yourself too seriously. Lighten up. Often, at least half of what we accomplish is due to luck. None of us are in control as much as we like to think we are.
16. There's always a reason to smile. Find it. After all, you're really lucky just to be alive. Life is short. More and more, I agree with my little brother. He always reminds me: "We're not here for a long time, we're here for a good time!"
God bless you,
Steve
Although I don't completely agree with all of his points, most of them are dead on. In the words of Bruce Lee, "Absorb what is useful, discard what is useless, and add what is uniquely your own."
Enjoy.
1. Get and stay out of your comfort zone. I believe that not much happens of any significance when we're in our comfort zone. I hear people say, "But I'm concerned about security." My response to that is simple: "Security is for cadavers."
2. Never give up. Almost nothing works the first time it's attempted. Just because what you're doing does not seem to be working, doesn't mean it won't work. It just means that it might not work the way you're doing it. If it was easy, everyone would be doing it, and you wouldn't have an opportunity.
3. When you're ready to quit, you're closer than you think. There's an old Chinese saying that I just love, and I believe it is so true. It goes like this: "The temptation to quit will be greatest just before you are about to succeed."
4. With regard to whatever worries you, not only accept the worst thing that could happen, but make it a point to quantify what the worst thing could be. Very seldom will the worst consequence be anywhere near as bad as a cloud of "undefined consequences." My father would tell me early on, when I was struggling and losing my shirt trying to get Parsons Technology going, "Well, Robert, if it doesn't work, they can't eat you."
5. Focus on what you want to have happen. Remember that old saying, "As you think, so shall you be."
6. Take things a day at a time.No matter how difficult your situation is, you can get through it if you don't look too far into the future, and focus on the present moment. You can get through anything one day at a time.
7. Always be moving forward. Never stop investing. Never stop improving. Never stop doing something new. The moment you stop improving your organization, it starts to die. Make it your goal to be better each and every day, in some small way. Remember the Japanese concept of Kaizen. Small daily improvements eventually result in huge advantages.
8. Be quick to decide. Remember what General George S. Patton said: "A good plan violently executed today is far and away better than a perfect plan tomorrow."
9. Measure everything of significance. I swear this is true. Anything that is measured and watched, improves.
10. Anything that is not managed will deteriorate.If you want to uncover problems you don't know about, take a few moments and look closely at the areas you haven't examined for a while. I guarantee you problems will be there.
11. Pay attention to your competitors, but pay more attention to what you're doing. When you look at your competitors, remember that everything looks perfect at a distance. Even the planet Earth, if you get far enough into space, looks like a peaceful place.
12. Never let anybody push you around. In our society, with our laws and even playing field, you have just as much right to what you're doing as anyone else, provided that what you're doing is legal.
13. Never expect life to be fair. Life isn't fair. You make your own breaks. You'll be doing good if the only meaning fair has to you, is something that you pay when you get on a bus (i.e., fare).
14. Solve your own problems. You'll find that by coming up with your own solutions, you'll develop a competitive edge. Masura Ibuka, the co-founder of SONY, said it best: "You never succeed in technology, business, or anything by following the others." There's also an old Asian saying that I remind myself of frequently. It goes like this: "A wise man keeps his own counsel."
15. Don't take yourself too seriously. Lighten up. Often, at least half of what we accomplish is due to luck. None of us are in control as much as we like to think we are.
16. There's always a reason to smile. Find it. After all, you're really lucky just to be alive. Life is short. More and more, I agree with my little brother. He always reminds me: "We're not here for a long time, we're here for a good time!"
God bless you,
Steve
Wednesday, December 5, 2007
The Truth about Fat Burning Pills
O.K., summer has passed, followed by autumn and now winter is coming on strong. Shorts and small tops have given way to clothes that are, well, much more cumbersome.
Has this sudden "change in weather" made you want to rush out and buy the latest fat loss supplement so you'll be in better shape for the New Year? If it has, well, let me say, "Hold on a minute there!"
Here's a question that may be on your mind, "What is the best supplement to help me lose fat?"
The answer: None of them. They are all a waste of money.
Well…maybe.
Countless studies have proven that no advertised weight loss nutritional supplement actually helps with weight loss. That’s right, green tea, caffeine, CLA, chitosan (the fat trapper), as well as all of the others just plain don't work for weight loss. Therefore, don't waste your hard earned money. One of the latest studies* about Chromium Picolinate showed no benefit at all. (*Reference: Nutrition 23:187-195, 2007.)
As much as I hate to burst your bubble, a true "fat burner" just doesn't exist. Please believe me when I say that I wish there was an effective fat loss supplement as much as the next person.
There are no magic bullets for fat loss.
However, that doesn’t mean there aren’t supplements out there that may possibly benefit you in your goals for a lean, sleek and voluptuous, muscular physique. Bear in mind these are NOT fat loss supplements, but nutritional supplements that may assist in fat emulsification and metabolic increases.
According to my colleague Alwyn Cosgrove:
“Here's a recently published study: Thorsdottir I, Tomasson H, Gunnarsdottir I,et al.
Randomized trial of weight-loss-diets for young adults varying in fish and fish oil contentInt J Obes (Lond). 2007 May 15; [Epub ahead of print]
324 subjects split into 4 groups
Control group–
group fed lean fish –
a group fed fatty fish –
and a group who supplemented with fish oil (exact same macronutrient and caloric composition for all diets)
The results showed that all fish groups saw an increased weight loss of 1kg (about 2 pounds) in 4 weeks over the control group.
I've mentioned before that I felt fish oil could enhance fat loss -- now we appear to have some additional evidence.
Here's another study as regards protein supplements (I've mentioned this one before):
Demling RH, DeSanti L
Effect of a hypocaloric diet, increased protein intake and resistance training on lean mass gains and fat mass loss in overweight police officers.Ann Nutr Metab. 2000;44(1):21-9.
Three groups following a hypo caloric diet for 12 weeks. This study compared three groups following a hypo caloric diet (80% of maintenance) for 12 weeks.
Group one was a diet only group.
Group two was diet, plus resistance exercise plus a whey supplement.
Group three was identical to group two although they used a casein protein supplement.
After 12 weeks the diet only group had a loss of 5.5lbs of fat with no change in lean mass.
The resistance plus whey group had a total fat loss of 9.2lbs and a lean mass gain of 4.4lbs.
The resistance plus casein group showed a total fat loss of 15.4lbs and a lean muscle gain of 8.8lbs (almost three times the rate of fat loss of the diet only group).
It seems that the use of whey, and even more so, a casein supplement actually enhanced the rate of fat loss.
Could whey/casein and fish oil enhance your fat loss efforts?
I think these supplements have enough evidence as to their safety and possible health benefits in other realms that they are worth using.
Here's a side note-- all of these studies showed enhanced fat loss with subjects that were already losing fat.
Please read that again.
They did not show that the supplements actually caused fat loss -- just an increased rate.
It's an important difference.
You have to already be on an effective fat loss training program before any supplement will help you.”
Remember, there are a number of ways to boost your metabolism without supplements...
1) Strength training.
2) Interval training - rather than long, slow boring cardio.
3) A few extra bodyweight circuits - done either in the AM or PM.
4) A whole, natural foods diet, rich in high-fiber fruits and vegetables, healthy fats, and high-protein foods.
The rules are simple. All you have to do is commit to them with consistency and effort, and you'll boost your metabolism.
The addition of the above mentioned supplements may, or may not, benefit you. However, the evidence seems to dictate that it is worth a shot.
God bless,
Steve
Has this sudden "change in weather" made you want to rush out and buy the latest fat loss supplement so you'll be in better shape for the New Year? If it has, well, let me say, "Hold on a minute there!"
Here's a question that may be on your mind, "What is the best supplement to help me lose fat?"
The answer: None of them. They are all a waste of money.
Well…maybe.
Countless studies have proven that no advertised weight loss nutritional supplement actually helps with weight loss. That’s right, green tea, caffeine, CLA, chitosan (the fat trapper), as well as all of the others just plain don't work for weight loss. Therefore, don't waste your hard earned money. One of the latest studies* about Chromium Picolinate showed no benefit at all. (*Reference: Nutrition 23:187-195, 2007.)
As much as I hate to burst your bubble, a true "fat burner" just doesn't exist. Please believe me when I say that I wish there was an effective fat loss supplement as much as the next person.
There are no magic bullets for fat loss.
However, that doesn’t mean there aren’t supplements out there that may possibly benefit you in your goals for a lean, sleek and voluptuous, muscular physique. Bear in mind these are NOT fat loss supplements, but nutritional supplements that may assist in fat emulsification and metabolic increases.
According to my colleague Alwyn Cosgrove:
“Here's a recently published study: Thorsdottir I, Tomasson H, Gunnarsdottir I,et al.
Randomized trial of weight-loss-diets for young adults varying in fish and fish oil contentInt J Obes (Lond). 2007 May 15; [Epub ahead of print]
324 subjects split into 4 groups
Control group–
group fed lean fish –
a group fed fatty fish –
and a group who supplemented with fish oil (exact same macronutrient and caloric composition for all diets)
The results showed that all fish groups saw an increased weight loss of 1kg (about 2 pounds) in 4 weeks over the control group.
I've mentioned before that I felt fish oil could enhance fat loss -- now we appear to have some additional evidence.
Here's another study as regards protein supplements (I've mentioned this one before):
Demling RH, DeSanti L
Effect of a hypocaloric diet, increased protein intake and resistance training on lean mass gains and fat mass loss in overweight police officers.Ann Nutr Metab. 2000;44(1):21-9.
Three groups following a hypo caloric diet for 12 weeks. This study compared three groups following a hypo caloric diet (80% of maintenance) for 12 weeks.
Group one was a diet only group.
Group two was diet, plus resistance exercise plus a whey supplement.
Group three was identical to group two although they used a casein protein supplement.
After 12 weeks the diet only group had a loss of 5.5lbs of fat with no change in lean mass.
The resistance plus whey group had a total fat loss of 9.2lbs and a lean mass gain of 4.4lbs.
The resistance plus casein group showed a total fat loss of 15.4lbs and a lean muscle gain of 8.8lbs (almost three times the rate of fat loss of the diet only group).
It seems that the use of whey, and even more so, a casein supplement actually enhanced the rate of fat loss.
Could whey/casein and fish oil enhance your fat loss efforts?
I think these supplements have enough evidence as to their safety and possible health benefits in other realms that they are worth using.
Here's a side note-- all of these studies showed enhanced fat loss with subjects that were already losing fat.
Please read that again.
They did not show that the supplements actually caused fat loss -- just an increased rate.
It's an important difference.
You have to already be on an effective fat loss training program before any supplement will help you.”
Remember, there are a number of ways to boost your metabolism without supplements...
1) Strength training.
2) Interval training - rather than long, slow boring cardio.
3) A few extra bodyweight circuits - done either in the AM or PM.
4) A whole, natural foods diet, rich in high-fiber fruits and vegetables, healthy fats, and high-protein foods.
The rules are simple. All you have to do is commit to them with consistency and effort, and you'll boost your metabolism.
The addition of the above mentioned supplements may, or may not, benefit you. However, the evidence seems to dictate that it is worth a shot.
God bless,
Steve
Saturday, December 1, 2007
10 Fitness Tips to Ensure Your Success in Losing Body Fat
1. Weight train. Training with weights builds muscle and that will elevate your metabolism. Muscle is "active tissue” and has a demonstrable energy demand in that the body’s need to burn calories for energy must be constantly met, even while you’re resting. In other words, muscle burns calories around the clock just to maintain itself. How many calories? Some estimates range from 10 calories to as high as 100 calories per day per pound of muscle. For the sake of argument, let’s say the actual number is somewhere in the middle. Picture how much energy you will "automatically" burn just by adding five pounds of new muscle this year. And when I say energy, think of it as the body’s fat stores.
2. Train heavy. The body responds best to stimuli which places an “overload” on the muscular structure so that the demands of training elicit a muscular growth or restructuring experience. This rebuilding should not necessarily be associated with “bulking” or gaining muscular size, although that is a possibility. It should rather be thought of as “density of muscle”, where muscle “replaces” fat and produces a leaner and more efficient, constant energy consuming physique.
3. Train with intensity. Intensity in this instance simply means “concentration”, “purpose” or “passion.” Therefore, when you go to the gym, don’t go there to chat or lollygag, just get the job done. There will be time for talk later.
4. Train movements, not muscles. Train the way the body moves to successfully recruit the maximum number of muscles and joints. The more muscles you recruit in training, the more muscle you stimulate to grow in strength, size and density and the more energy you demand from them. For example, squats recruit much more muscle than leg extensions. Underhand grip pull downs recruit more than biceps curls.
5. Train with strict form and technique. The shortest route to any path is a straight line. One of the quickest ways to deviate from the path of weight training and fat burning success is to compromise form and technique. Strict adherence to this rule will result in your maximum potential for success.
6. Utilize HIIT (High Intensity Interval Training) for “cardio” to complement weight training for maximum fat loss. Many research studies have proven that performing your cardio in an interval training fashion produces superior results over steady state or slow paced aerobic style workouts. And it produces them more rapidly, as well.
7. Warm up before and cool down after training. This does not mean getting on a bike or treadmill for three minutes before moving on to the bench press. The use of dynamic warming techniques will effectively prepare the muscles for movement and ensure you train injury free. Cooling down afterwards helps to speed recovery.
8. Use a foam roller. Foam rollers are like getting a massage for pennies. They help prior to training to further prepare the muscles for activity and afterward in the cool down process. They are relatively inexpensive (about $20 to $40) and well worth it.
9. Stretch. Stretching cold muscles is not recommended and can be counter-productive to progress. After the dynamic warm-up and foam rolling, stretching a muscle necessitates preparation for lifting and movement. Following the training session, stretching assists in the cool-down phase of the session. Stretching is a vital phase in the recovery, as well as the every day preparedness and functionality of the body.
10. Don’t over do it. Too much of a good thing is usually detrimental. Over doing it in weight training leads to a condition known as “over-training” which is characterized by an overall feeling of “achiness”, sore joints, a loss in appetite, sleeplessness as well as other uncomfortable physical or mental responses. Train hard and smart for about thirty to forty minutes, four to six times per week and recover the rest of the time. Your progress will be steady and your success will be assured.
God bless you,
Steve
2. Train heavy. The body responds best to stimuli which places an “overload” on the muscular structure so that the demands of training elicit a muscular growth or restructuring experience. This rebuilding should not necessarily be associated with “bulking” or gaining muscular size, although that is a possibility. It should rather be thought of as “density of muscle”, where muscle “replaces” fat and produces a leaner and more efficient, constant energy consuming physique.
3. Train with intensity. Intensity in this instance simply means “concentration”, “purpose” or “passion.” Therefore, when you go to the gym, don’t go there to chat or lollygag, just get the job done. There will be time for talk later.
4. Train movements, not muscles. Train the way the body moves to successfully recruit the maximum number of muscles and joints. The more muscles you recruit in training, the more muscle you stimulate to grow in strength, size and density and the more energy you demand from them. For example, squats recruit much more muscle than leg extensions. Underhand grip pull downs recruit more than biceps curls.
5. Train with strict form and technique. The shortest route to any path is a straight line. One of the quickest ways to deviate from the path of weight training and fat burning success is to compromise form and technique. Strict adherence to this rule will result in your maximum potential for success.
6. Utilize HIIT (High Intensity Interval Training) for “cardio” to complement weight training for maximum fat loss. Many research studies have proven that performing your cardio in an interval training fashion produces superior results over steady state or slow paced aerobic style workouts. And it produces them more rapidly, as well.
7. Warm up before and cool down after training. This does not mean getting on a bike or treadmill for three minutes before moving on to the bench press. The use of dynamic warming techniques will effectively prepare the muscles for movement and ensure you train injury free. Cooling down afterwards helps to speed recovery.
8. Use a foam roller. Foam rollers are like getting a massage for pennies. They help prior to training to further prepare the muscles for activity and afterward in the cool down process. They are relatively inexpensive (about $20 to $40) and well worth it.
9. Stretch. Stretching cold muscles is not recommended and can be counter-productive to progress. After the dynamic warm-up and foam rolling, stretching a muscle necessitates preparation for lifting and movement. Following the training session, stretching assists in the cool-down phase of the session. Stretching is a vital phase in the recovery, as well as the every day preparedness and functionality of the body.
10. Don’t over do it. Too much of a good thing is usually detrimental. Over doing it in weight training leads to a condition known as “over-training” which is characterized by an overall feeling of “achiness”, sore joints, a loss in appetite, sleeplessness as well as other uncomfortable physical or mental responses. Train hard and smart for about thirty to forty minutes, four to six times per week and recover the rest of the time. Your progress will be steady and your success will be assured.
God bless you,
Steve
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